Munthu wamba amafunikira magalamu 5 a chakudya patsiku pa kilogalamu imodzi ya thupi, koma tikulankhula za kumwa okwanira mafuta onse, mwachangu komanso pang'onopang'ono. Nutritionists amalimbikitsa kuchepetsa kuchuluka kwa zopatsa mphamvu zamafuta ochepa.

Tcherani khutu! Zakudya zokhala ndi michere yambiri yamagetsi, mwatsoka, zimatha kukhala zosokoneza.

Koma kusiyiratu chakudya chotere kapena kuchidya pang'ono sikophweka. Mukamalemba menyu wazakudya zabwino, muyenera kuwerengera zovuta zamafuta.

Zakudyazi zimatha kulemeretsedwa ndi kuchuluka kwa zakudya zopatsa thanzi: mitundu yonse ya zipatso, mankhwala ophatikizira azitsamba, ma suti opangidwa kuchokera ku masamba kapena zipatso. Koma zakudya zabwino ziyeneranso kudyedwa mokwanira.

Zinthu zomwe zimatengedwa mwachangu ndi m'mimba ndikusintha mafuta zimakhala mwa kuphatikiza masamba, zipatso, zipatso, momwe mulinso kuchuluka kwa monosaccharide. Kuchuluka kwa shuga mwa iwo ndikosiyana, komabe kulipo.

Mndandanda Wosavuta wa Zopatsa Carbohydrate

Zipatso ndi zipatso zomwe zimakhala ndi shuga m'mapangidwe awo:

Fructose ndi gawo la zakudya zamitundu mitundu zomwe zimapezeka m'masamba, zipatso, zipatso ndi uchi wachilengedwe. Peresenti, zikuwoneka motere:

Lactose imatha kupezeka mumkaka (4.7%) ndi zinthu zamkaka: zonona wowawasa wa mafuta aliwonse (kuyambira 2.6% mpaka 3.1%), yogati (3%), kefir yamtundu uliwonse wamafuta (kuyambira 3.8% mpaka 5.1%) ndi tchizi mafuta ophikira (2.8% ) komanso yopanda mafuta (1.8%).

Scrose yochepa imapezeka m'masamba ambiri (kuyambira 0,4% mpaka 0,7%), ndipo kuchuluka kwake kwa zojambulazo, kumakhala mu shuga - 99,5%. Ambiri mwa sucrose awa amatha kupezeka muzakudya zina zam'mera: kaloti (3.5%), ma plums (4.8%), beets (8.6%), vwende (5.9%), pichesi (6.0%) ndi mandarin (4.5%).

Mwachidziwitso, tikuwonetsa tebulo la zinthu zomwe zili ndi zovuta komanso zovuta zamafuta.

Mwachangu (zosavuta) chakudya Sinthani code

Zakudya zomanga thupi mwachangu kapena zosavuta - awa ndi ma organic omwe amakhala otsekemera mu kukoma ndipo amapangidwa ndi mamolekyulu amodzi kapena awiri a monosaccharide. Zilime zotsekemera zimagwiritsidwa ntchito ngati njira ina yothira chakudya.

Zakudya zamafuta osavuta zimagawika m'magulu awiri:

• Monosaccharides (shuga, fructose, galactose),
• Disaccharides (sucrose, lactose, maltose).

Ndi zakudya ziti zopanda chakudya?

Palibe zinthu zomwe sizingakhale ndi mafuta konsekonse, kupatula khofi, mu tiyi, mwachitsanzo, amapezeka kale, ngakhale mulingo wochepa kwambiri (0,2 g pa 100 g). Komabe, masamba ena amatha kutchedwa kuti carb otsika. Izi zikuphatikiza, mwachitsanzo, arugula, radish, katsitsumzukwa, sipinachi ndi broccoli.

Kuti chakudya chipindule komanso sichikuvulaza chiwerengerochi, akatswiri azakudya amalangizidwa kuti azisankha zakudya zovuta zomwe zimadzaza thupi pang'onopang'ono ndikupereka mphamvu zambiri. Komabe, kumwa kwawo amalimbikitsidwa kuti achepetse pakatha maola 17. Ngati misempha ya insulin yotsika kwambiri madzulo, ndiye kuti somatotropin (aka kukula mahomoni) imayendetsedwa, yomwe imasunga shuga yokhazikika m'magazi ndikuthandizira kuchepa.

Sikoyenera kusiyiratu chakudya chilichonse, ndizofunikira kuubongo (kafukufuku wochitidwa ndi asayansi aku America ku Tufts University adawonetsa kuti anthu omwe anachita izi adayesa kwambiri kuposa ena kukumbukira chidziwitso).

Kodi mukufuna michere ingati? Yankho la funsoli lingapezeke mwa kudutsa mayeso omwe amadziwika kuti ndi osokoneza bongo!

Zakudya zamagulu m'zakudya: zosavuta komanso zovuta

Zakudya zomanga thupi zopezeka m'zakudya ndizosiyana kwambiri wina ndi mnzake. Zakudya zina zimakhala ndi zopatsa mphamvu zamagetsi zamagetsi, zina zimakhala ndi zopatsa mphamvu pang'onopang'ono, ndipo zina zimakhala ndi mitundu yosiyanasiyana. Ena mwa iwo amadzimbidwa mwachangu ndikupereka mphamvu zawo kwa thupi (ma carbohydrate osavuta), pomwe ena amachedwa (ma carbohydrate ovuta).

Nthawi yomweyo, kugwiritsa ntchito mankhwala omwe ali ndi kuchuluka kwakanthawi kochepa kwamankhwala kumapangitsa kuti pakhale pang'onopang'ono zovuta - makamaka, zamagulu ochulukirapo azakudya zimapangitsa kuti mukhale ndi kulemera (makamaka pamimba ndi ntchafu), kukula kwa insulin kukaniza (gawo loyamba kupita njira zodwala matenda ashuga) komanso kunenepa kwambiri.

Zakudya zosavuta zamagulu: mndandanda (gome) wazinthu zomwe zili pazinthu

Kuti chakudya chizikhala chokwanira komanso chokwanira pakukonzekera kwake, ndikofunikira kudziwa za zinthu zomwe zimadyedwa ndi chakudya. Zakudya zomanga thupi zosavuta komanso zovuta zimakhala ndi gawo lalikulu muzakudya za munthu aliyense. Komabe, simuyenera kungodziwa za zinthu zomwe zimapanga chakudya, komanso kumvetsetsa zomwe amachita.

Lingaliro la "kudya mwachangu kapena losavuta chakudya" ndilofala kwambiri masiku ano. Gulu lawo limaphatikizapo shuga, fructose ndi glucose. Monga lamulo, kugwiritsa ntchito kwawo kumathandizira kuwonjezera pa mapaundi owonjezera.

Ntchito yayikulu ya glucose kukhazikika kwachilengedwe kagayidwe kazakudya m'thupi. Chifukwa cha izi, ubongo ukhoza kugwira ntchito mokwanira, kulandira mphamvu zofunikira. Idyani zakudya zosavuta komanso zovuta kuzimitsa thupi, makamaka glucose, ziyenera kukhala zazing'ono.

Zinthu zachilengedwe zomwe zimakhala ndi shuga zimaphatikizapo:

Fructose ndi mtundu wotchuka wa shuga wa zipatso. Wokoma uyu amakhala mlendo patebulo la munthu wodwala matenda ashuga. Komabe, zakudya zosavuta zomwe zimapezeka mu fructose zimatha kuwonjezera kuchuluka kwa shuga m'magazi, koma pang'ono.

Chipatso cha zipatso chimakhala ndi kukoma kwambiri. Amakhulupiriranso kuti kuyambitsidwa kwa zotsekemera izi menyu tsiku ndi tsiku kumakulolani kuti muchepetse chiwonetsero chonse cha zinthu zosafunikira (chakudya chopanda mafuta) muzakudya.

Kukoma kwa lokoma uku kumanenedweratu kuposa shuga wamba. Amakhulupirira kuti kuphatikiza mu fructose m'zakudya, kuchepetsa kwa zopatsa mphamvu zamagulu m'zakudya kungatheke.

Palibe zakudya m'zakoma izi. Pambuyo polowa m'thupi laumunthu, sucrose imasweka m'mimba, ndipo zofunikira zimatumizidwa kuti zikapangidwe minofu ya adipose.

Kutchula chakudya chopatsa mphamvu nthawi zambiri kumatanthauza shuga, koma zenizeni zake zimakhala zinthu zambiri zopanda zinthu zopanda kanthu. Zakudya zotere sizikhala zopanda ntchito nthawi zonse, komabe, zimakhala ndi shuga.

Zinthu zokhala ndi shuga zimaphatikizapo confectionery, mchere ozizira, kupanikizana, uchi, zakumwa ndi zina zambiri. Zipatso ndi ndiwo zamasamba zomwe zimakhala ndi sucrose zimaphatikizapo vwende, beets, plums, tangerine, kaloti ndi mapichesi.

Kodi chimavulala pang'ono ndi chiyani?

Mdani woipa wa munthu wokongola ndi mbale, pokonza zomwe shuga wonunkhira adagwiritsa ntchito. Ma makeke osiyanasiyana, maswiti ndi makeke okoma amawonedwa ngati chakudya chotere.

Nutritionists amatsutsana ndi chakudyachi chifukwa zinthu zomwe zimapezekamo zimachita mwachindunji: zimalowa m'mimba, pomwe zimagawika pazinthu zina.

Zofunika! Msuzi umatengedwa mwachangu ndi magazi, ndikuyamba kulumpha lakuthwa mu insulin!

Gawo lalikulu la mchere wambiri - shuga - limapangitsa kuti mafuta azikula. Ndipo kumverera kwanjala, mutatha kudya zakudya zotsekemera, kumakumbutsa zokha munthawi yochepa kwambiri.

Kodi zakudya zamafuta othamanga kwambiri ndi ziti?

Zakudya zopatsa mphamvu mofulumira (kapena zosavuta) ndi zomanga thupi zomwe zimakhala ndi zinthu zochepa (monga mamolekyulu amodzi kapena awiri, osati mazana, monga zophatikizika zamagalimoto) ndipo zimatengedwa ndi thupi mwachangu. Nthawi zambiri, ma carbohydrate osavuta awa amakhala ndi kukoma kotakata ndipo amasungunuka mosavuta m'madzi.

Mosiyana ndi zovuta zamankhwala (starch kapena fiber), ma carboamu othamanga amafunika maminiti ochepa kuti asinthidwe kukhala shuga m'magazi, apatseni mphamvu ndikuwonjezera kuchuluka kwa insulin - izi zikutanthauza kuti ali ndi index yayikulu ya glycemic. Ngati mphamvu izi sizigwiritsidwa ntchito mwachangu, owonjezera amapita kumalo osungira mafuta.

Kodi chakudya champhamvu chomanga thupi ndi chiani?

Zitsanzo wamba za mafuta osavuta owonjezera shuga ndi shuga m'mawonekedwe ake onse (kuyambira pa tebulo yoyenga bwino ndi shuga ya coconut mpaka kupanikizana, chokoleti, uchi ndi zipatso zotsekemera), komanso zinthu zambiri zoyera za ufa (makamaka mkate, pasitala, ndi makeke okoma). M'malo mwake, maswiti aliwonse ndi 70-80% othamanga.

Ndikofunikira kumvetsetsa kuti shuga mumtundu wake wangwiro udawonekera posachedwa. Kuti thupi la kholo lathu lakale likalandire shuga wofanana ndi kola imodzi, amayenera kudya masamba angapo a mtengo wotchedwa "nzimbe". Uchi, gwero lina lama chakudya chamafuta othamanga, umakhala kuti ndiwochizira, umapezeka pokhapokha.

Zakudya Zosavuta: Gome Lopangidwe

Timazindikiranso kuti msuzi wa lalanje (ngakhale wongofinya kumene) umapangitsa chakudya champhamvu kwambiri, monga malalanje onse. Kapu ya zipatso zamtundu uliwonse imakhala ndi shuga wambiri ngati khola wamba. Kukhalapo kwa vitamini C komanso kuchuluka kwa zakudya zamafuta ambiri (fiber) sikungathandize kuchepetsa kuvulaza kwa shuga lachilengedwe lomwe limakhala ndi zipatso zotsekemera.

Kuphatikiza apo, mbatata wamba, zomwe kale zimaganiziridwa kuti ndizogulitsa zokhala ndi pang'ono pang'onopang'ono (zimakhala ndi wowuma, osati shuga) ziyeneranso kukhala pansi pa chidwi cha iwo omwe akufuna kuchepa - mbatata yophika yomwe ili ndi index yayikulu kwambiri ya glycemic. Mbatata (mbatata yokoma), yomwe ili pafupi ndi dzungu ndi kaloti, ikhoza kusintha.

Chifukwa chiyani michere yothamanga imakhala yoopsa?

Mothandizidwa ndi mphindi zochepa chabe, zakudya zamafuta othamanga zimachulukitsa shuga. Kugwiritsa ntchito shuga moyenera, thupi limapanga insulin ya mahomoni, kuwakakamiza kuti agwiritse ntchito mankhalawa pazofunikira zapano (zonse zolimbitsa thupi komanso njira zazikuluzikulu za metabolic), kapena kuzitumiza kumafayilo amafuta.

Kukula kwambiri kwa shuga m'magazi ndi kuchepa kwake komwe kumadzetsa mkwiyo ndi kutopa, komwe ambiri amazindikira ngati njala. Ndimamva izi makamaka zomwe zimapangitsa kuti kudya china chake chokoma kuwonjezera shuga, ndikuyamba kudya kwambiri komanso kunenepa kwambiri. Ndiye chifukwa chake ma carbohydrate othamanga, kwenikweni, amakhala osokoneza.

Kodi chakudya chamagesi chomwe chimakhala chovuta kwambiri ndi chiani?

Vuto lalikulu lomwe limachitika chifukwa chogwiritsidwa ntchito pafupipafupi ma carbohydrate othamanga popanda kuchuluka kwa zochitika zolimbitsa thupi ndiko kuphwanya pang'ono pang'onopang'ono njira zomwe shuga amatenga. Thupi limakhala ngati lisiya “kuzindikira” shuga m'magazi ndipo silingagwiritse ntchito moyenera. Mitsempha yamagazi imakwera, kusokoneza ubongo ndi kagayidwe.

Matendawa amatchedwa "mtundu 2 shuga mellitus" ndipo amakula nthawi zambiri chifukwa chokhala ndi moyo wopanda nkhawa komanso kuperewera kwa zakudya m'thupi, wokhala ndi maswiti osiyanasiyana, zopangidwa ndi ufa komanso ulusi wopanda pake. Zizindikiro zake zimaphatikizapo kunenepa kwambiri, kufooka kwathunthu ndi minofu, kukhumudwa kwakanthawi, komanso pakamwa pouma kosalekeza.

Ma carbs othamanga musanachite masewera olimbitsa thupi

Ngakhale kuti nthawi zambiri ma carboamu othamanga amavulala magwiridwe antchito amthupi, amatha kukhala othandiza kwa othamanga. Mukamagwiritsa ntchito 20-30 g yamafuta osavuta 20-25 mphindi musanaphunzitsidwe mphamvu, ntchito yonse imawonjezereka, ndikuthandizira kuchititsa bwino maphunziro. M'malo mwake, mafuta ochulukirapo amakhala mafuta a minofu.

Kumbali inayi, kugwiritsa ntchito mafuta osavuta pamaso pa kulimbitsa thupi pofuna kuchepetsa thupi pafupifupi kumayimitsa njira zomwe mafuta amayatsidwa. Tsoka ilo, zakumwa zamasewera monga Powerade ndi Gatorade (zopangidwa ndi Coca-Cola ndi PepsiCo) zili ndi shuga wambiri ndipo sizolimbikitsidwa kwenikweni kwa iwo omwe akufuna kuchepa thupi ndi Cardio.

Zogulitsa zokhala ndi chakudya (kapena zosavuta) zopatsa mphamvu makamaka ndi shuga ndi uchi, komanso ayisikilimu, makeke, zipatso zotsekemera ndi masamba ndi zakumwa zingapo (kuyambira pa koloko yokoma, kutha ndi "masewera" isotonic). Zitsanzo za zopatsa mphamvu zovuta monga chimanga, nyemba ndi nyemba, masamba obiriwira komanso pasitala osiyanasiyana.

Zakudya zomanga thupi ndizovuta komanso zosavuta: mndandanda wazogulitsa, tebulo.

Khalani ndi tsiku labwino! Nkhani ya lero ndikulemba za chakudya chamafuta: zosavuta komanso zovuta, momwe zimasiyanirana wina ndi mnzake, momwe angakondweretsere.

Zakudya zomanga thupi ndi gwero lalikulu lamphamvu kwa thupi lathu. Mwachitsanzo, ubongo umangotenga mphamvu kuchokera ku chakudya chambiri. Koma masiku ano pali vuto: pali chakudya chamagulu ambiri m'zakudya zathu. Zambiri mwakuti thupi sizingathe kuzisintha zonse kukhala mphamvu. Zakudya zamafuta ochulukirapo sizimatulutsidwa, monga momwe tikanafunira, koma zimasungidwa monga mafuta. Masiku ano, kuchuluka kwa anthu onenepa kwambiri kukukulirakulira, ndipo izi zikugwiranso ntchito kwa anthu onse azaka zonse. Samalani ndi ophunzira amakono. Pafupifupi kotala la iwo ali kale ndi mavuto onenepa kwambiri. Ndipo chifukwa chachikulu pazinthu izi ndizochulukirapo zamagulu m'zakudya. Zowonjezera, za, zosavuta zamafuta ...

Zakudya zamafuta zosavuta ndizo monosaccharides, zosavuta kupanga, osavuta kuyamwa. Mukamadya chakudya chomwe chimakhala ndi mafuta osavuta ambiri, shuga (glucose) ambiri amalowa m'magazi. Zambiri kwa nthawi imodzi ... Insulin, mahomoni apachiwonetsero, amawongolera kuchuluka kwa shuga m'magazi. Amachotsa glucose wambiri kuti asakhale ndi nthawi yovulaza thanzi. Ndipo chiwindi chonse chowonjezera chimakonzedwa ndikuyikamo mafuta, omwe amakhala opanda malire. Kcal 2000 zokha ndizomwe zimatha kusungidwa mu mawonekedwe a glycogen m'chiwindi. Glycogen amadyedwa makamaka panjala.

Zakudya zamafuta osavuta ndizabwino pokhapokha zimadyedwa musanaphunzitsidwe kulemera. Kenako mphamvu zochulukazo zidzatha.

Zakudya zomanga thupi zovuta ndi ma polysaccharides. Zowonjezera zovuta za kaboni ndi madzi. Amameza nthawi yayitali, shuga samalowa m'magazi onse nthawi imodzi, koma pang'onopang'ono, m'magawo ang'onoang'ono.
Izi zimathandizira kuti muzimva kukomoka nthawi yayitali, kupewa kusinthasintha kwa shuga ndi kutulutsa kwa insulin. Thupi lidzalandira mphamvu yofunikira kwa nthawi yayitali, osati zonse nthawi imodzi, ngati mukudya mafuta osavuta.

Zaumoyo, muyenera kusankha zomwe zimapatsa mphamvu zovuta zamankhwala!

Pamene mudadya kadzutsa, mwachitsanzo, ndi mafuta osavuta (tiyi wokhala ndi bun, phala nthawi yomweyo), shuga wamagazi amawonjezeka mofulumira. Nthawi yomweyo, zikondamoyo zimayamba kupanga insulini kuti izi zichitike. Kuchuluka kwa glucose kumawononga thanzi la mtima. Anthu omwe ali ndi shuga wambiri amakhala ndi matenda ashuga, matenda a mtima, matenda a m'matumbo, matenda a impso, khungu, komanso kunenepa kwambiri. Insulin imachepetsa kwambiri shuga, chifukwa chomwe timayamba kumva njala, timakhala opanda mphamvu. Ndipo timafikiranso chokoleti (maswiti, makeke, makeke). Chifukwa chake timakhala pagululi. Zakudya zamafuta osavuta ndizopatsa chidwi, popeza ndiyo njira yachangu kwambiri yopezera mphamvu zambiri, koma osakhalitsa.

Kuti muthane ndi gawo loyipa ili, muyenera kuyamba tsiku lanu moyenera, idyani chakudya cham'mawa moyenera. Pali cholembedwa china chake pankhaniyi, chiwerengereni apa. Komanso, zokhwasula-khwasula muyenera kusankha zakudya zomwe zimakhala ndi zovuta zamafuta kuti pambuyo pa ola limodzi musathamangire ku zakudya zilizonse zopanda pake.

Komanso, ana amafunikira kuphunzitsidwa kudya kuyambira ubwana, kuwauza za zinthu zomwe amapanga. Tsopano mdziko lapansi tsiku lililonse ana 200 amadwala matenda a shuga 2! Ndipo izi, ziyenera kudziwika, ndi mawonekedwe a senile. M'mbuyomu, anthu atatha zaka 50 adadwala matenda ashuga awa, chifukwa m'mbuyomu padalibe kuchuluka kwa zakudya zoyipa zomwe zidali ndi shuga. Tsopano timatha mafuta ochulukirapo awa komanso timayenda zochepa, sitigwiritsa ntchito mphamvu zomwe timadya, chifukwa chake zovuta.

Wachikulire ayenera kudya magalamu 150 mpaka 400 patsiku. chakudya. Kuchuluka kwake kumadalira mphamvu zamagetsi. Mwa kuchuluka kumeneku, 80% iyenera kukhala zakudya zovuta.

Glycemic index, kapena momwe mungasiyanitsire zosavuta kuchokera ku zovuta zamankhwala.

Zakudya zosiyanasiyana zimachulukitsa shuga m'magazi osiyanasiyana. CHIKWANGWANI - chakudya chovuta - chimathandiza kuwongolera shuga. Mwachitsanzo, zipatso zimakhala ndi fructose - chakudya chosavuta, koma zimakhala ndi CHIKWANGWANI - chakudya chopatsa mphamvu chomwe chimalepheretsa fructose kutengeka msanga.

Kuti anthu athe kudziwa kuti ndi zakudya ziti zomwe zimapangitsa kudumpha m'magazi am'magazi ndipo sizitero, abwera ndi lingaliro la glycemic index (GI). Maziko ake anali glucose - ali ndi GI ya 100. GI yotsika - mpaka 40, kuchokera pa 41 mpaka 69 - apakati, 70 ndi pamwamba - okwezeka. Zokonda ziyenera kuperekedwa kwa zakudya zomwe zili ndi GI yotsika, chakudya chamagulu pang'ono, ngati nkotheka, kanani zakudya zomwe zili ndi GI yayikulu.

Zakudya zokhala ndi GI yotsika sizimayambitsa kuchuluka kwa shuga m'magazi, zimatha kudyedwa monga momwe mumafunira. Zakudya za GI zapamwamba, motero, zimachulukitsa shuga.

Ubwino ndi kuvulaza kwa chakudya chamagulu: mndandanda wazakudya zazitali komanso zotsika

Zakudya zomanga thupi ndi gawo limodzi lothandiza m'thupi la munthu. Zakudya zomwe zimakhala nazo sizimangopatsa thupi mphamvu, komanso zimathandiza kwambiri m'njira zambiri zamkati. Nthawi zambiri, anthu omwe amafuna kuti achepetse thupi amatenga lingaliro lolakwika kupatula zakudya zamagulu owonjezera m'zakudya zawo. Sazindikira kuvulaza komwe kumayambitsa thupi chifukwa cha izi.

Kukonda zakudya zoterezi kwadzetsa matenda a chiwindi ndi kapamba mwa anthu ambiri. Kuphatikiza apo, pochotsa kwathunthu zopangira zamafuta kuchokera ku menyu, mutha kusokoneza kagayidwe kake mthupi mwakuti mudzabweza gawo lotayika moyang'aniridwa ndi dokotala kwa nthawi yayitali.

Koma bwanji za nzeru zamasiku onse zomwe zimapatsa mphamvu mu chakudya ndi njira yachindunji yakulemera? M'malo mwake, zonse sizovuta! Katswiri aliyense wazakudya angakuwuzeni kuti muyenera kusiyanitsa pakati pa chakudya chofunikira komanso chopatsa thanzi chopatsa thanzi, chomwe ndi zopatsa mphamvu zopanda kanthu ndipo sizikhala ndi chilichonse chothandiza mthupi.

• Ma carbohydrate osavuta (monosaccharides) ndi omaliza.
• Zopatsa mphamvu zamagetsi apakati (disaccharides) ndi zovuta (polysaccharides) zimapezeka muzakudya zabwino.

Kuti zitheke, ndichizolowezi kudziwa kuchuluka kwa "zothandiza" za mankhwala omwe amapezeka ndi carbohydrate molingana ndi index ya glycemic. Kutsika kwake kotsitsa, komwe amakonda kwambiri chakudya ndi kwa anthu omwe amasamala zaumoyo wawo komanso kuwunika mawonekedwe awo. Mkulu kwambiri pamatchulidwe am'magazi, mafuta ochulukirapo omwe amapezeka m'zinthu. Chifukwa chake, ndibwino kudya zakudya zochepa zazing'ono kapena kuzikana kwathunthu.

Zinthu zomwe zimaphatikiza zovuta zamafuta zimaphwanyidwa pang'onopang'ono pakukumba, kukhalabe ndi shuga m'magazi, kuthana ndi kugwa kwake kwadzidzidzi. Amapatsa thupi mphamvu yofunikira kwakanthawi.

Zakudya zamafuta osavuta zomwe zimamwetsedwa nthawi yomweyo, ndipo misempha ya magazi imakwera mwachangu msanga. Kulephera kugwiritsa ntchito mphamvu zambiri pompopompo, thupi limasintha glucose kukhala mafuta, ndipo kudziunjikira kwamphamvu kwambiri kumayamba kukula msanga.

Kodi zakudya zopatsa mphamvu ndi ziti? Mukayamba kuyika mindandanda yonse, ndiye kuti mndandandandawo udzakhala wautali kwambiri. Pofupikitsa, mungakumbukire mosavuta kuti zakudya zamafuta zimapezeka m'maswiti ambiri, muzinthu zophika mkate, ufa, mbatata ndi mbatata, zipatso ndi zipatso. Mu zinthu zamkaka zomwe zimakhala ndi mawonekedwe a lactose (shuga mkaka). Koma ziyenera kukumbukiridwa kuti mitundu yosiyanasiyana ya nyama imakhalanso ndi cholesterol, ndipo mawonekedwe ake amakayikira. Pachifukwa ichi, anthu omwe ali ndi moyo wathanzi komanso wathanzi amakonda kupanga zakudya zawo kuchokera kuzomera.

Dziwani kuti pafupifupi zakudya zonse zimakhala ndi zomanga thupi. Zogulitsa zimasiyana kokha mu kuchuluka kwa zinthu izi ndi zinthu zina kapangidwe kake, komanso index ya glycemic. Pali chakudya chamafuta ngakhale patsamba la saladi!

Pofuna kukhala ndi malingaliro omveka bwino omwe ali kwenikweni pa mbale, ambiri amapanga tebulo la zinthu zomwe amazigwiritsa ntchito. Nthawi yomweyo, kuchuluka kwa chakudya chambiri pa 100 g kumadziwika, mwachitsanzo, mkate wanu wokondedwa wa tirigu kapena phala labwino la buckwheat, uchi wachilengedwe kapena zipatso zatsopano. Pogwiritsa ntchito tebulo ili, mutha kuwongolera mosavuta kuchuluka kwa zinthu zomwe zimalowa mthupi, mutapatsidwa izi:

• Kuti muchepetse kunenepa, mudzadzipatula mpaka 60 g ya chakudya chopatsa mphamvu patsiku,
• ngati kulemera kwakhazikika, ndiye kuti 200 g yazinthu zokhala ndi zomanga thupi zimakupatsani mwayi wabwino, ngati simumagwiritsa ntchito mafuta ochulukirapo,
• kudya zakudya zamagulu ochulukirapo a 300 g patsiku, mutha kuwona kuwonjezereka pang'onopang'ono.

Chofunikira: mbale ya oatmeal yokhala ndi ma carbohydrate ovuta amatha kupatsa chidwi chokwanira kwa maora angapo mtsogolo, kupatsa thupi mphamvu.

Nthawi yomweyo, batala la shuga wa mafuta kuchokera ku ufa oyera limachepetsa njala kwa theka la ola, koma chifukwa cha chindoko chachikulu (chophweka cha mafuta) zimakhazikika msanga mchiuno kapena m'chiuno mwanjira yamafuta.

Mafuta ochulukirapo (kuyambira 2 mpaka 10 g pa 100 g) amapezeka muzakudya, monga:

• anyezi, anyezi wobiriwira, malalanje, letesi ofiira,
• kaloti, dzungu, zukini, udzu winawake - mizu ndi zimayambira,
• kabichi yoyera, kolifulawa, Brussels imamera ndi broccoli,
• nkhaka, phwetekere, zipatso ndi masamba
• letesi zamtundu uliwonse ndi zamtundu wina uliwonse,
• mandimu, zipatso za mphesa, malalanje ndi ma tangerine,
• maapulo wowawasa, mapeyala, ma plums, mapichesi, ma apricots ndi timadzi tokoma,
• mavwende ndi mavwende
• zipatso zosapsa
• bowa
• zamasamba zachilengedwe zachilengedwe.

Zakudya zopatsa thanzi pang'ono (10 mpaka 20 g pa 100 g) zimapezeka m'zakudya izi:

• beets, mbatata,
• maapulo okoma ndi mphesa,
• zipatso zokoma
• nkhuyu
• zachilengedwe (osati zochokera m'mabokosi ndi phukusi) zipatso ndi mabulosi opanda shuga.

• mkate wopanda mafuta,
• halva, chokoleti chakuda,
• nandolo zouma ndi nandolo watsopano watsopano, chimanga
• Nyemba ndi zofiira, zapinki, zoyera komanso zopanga zonse.

Mafuta okwera kwambiri (kuyambira 65 g pa 100 g ya mankhwala) amawonedwa pazakudya monga:

• caramel, chokoleti cha mkaka, maswiti ndi maswiti ena,
• shuga wokazidwa, shuga woyengeka, ma lollipops,
• makeke, makeke, makeke, makeke okoma ndi makeke ena, zopaka zotsekemera,
• zipatso zouma - zipatso, maapulosi owuma, zoumba, zipatso,
• uchi wachilengedwe
• amateteza, kupanikizana, mararmade, jams,
• pasitala
• ng'ombe, mpunga, barele, mapira, oats ndi zina.

Monga mukuwonera pamndandandandawu, gulu la zinthu zomwe zili ndi zakudya zamafuta ambiri zimaphatikizapo osati maswiti osapatsa thanzi omwe sangabweretse phindu koma kuwonjezera zipatso komanso zouma zabwino kwambiri komanso uchi komanso zofunikira kwambiri monga chimanga mu chakudya chopatsa thanzi.

Munthu aliyense amasankha chakudya chomwe angaphike ndi kudya chakudya cham'mawa, chamasana kapena chamadzulo, chifukwa osati mawonekedwe ake okha omwe angadalire izi, koma, choyambirira, mkhalidwe wamthupi, kugwira ntchito koyenera kwa ziwalo zake zonse ndi kachitidwe, ndipo, motero, Kukhala bwino, wosangalala komanso wogwira ntchito. Muyenera kusamala nokha, ndipo gawo loyamba la izi ndikusankha bwino mbale.

Nutritionists nthawi zonse amalimbikitsa kuti muzitsatira lamulo limodzi losavuta kuti muchepetse kulemera. Misonkhano, masana a tsikulo agawidwe motere:

• pafupifupi magawo awiri mwa atatu a chakudya ayenera kukhala ndi chakudya chamafuta ochepa,
• ochepera pang'ono pa gawo limodzi ndi chakudya chama protein,
• gawo laling'ono kwambiri ndi mafuta, popanda omwe thupi sangathe kuchita.

Chizindikiro china chofunikira kwambiri popanga zakudya zoyenera: zakudya zomwe zimakhala ndi mafuta ochulukirapo zimakhala zothandiza kwambiri ngati zili m'mbale m'mawa. Mwachitsanzo, kudya mapira owononga mapira ndi zipatso zouma zam'mawa, simungadandaule za chiwerengerochi osakumbukira za chakudya musanadye.

Chakudya chamasana, msuzi wa pea kapena nyemba wokhala ndi buledi wopanda tirigu ndi masamba abwino ndi abwino. Mutha kudziphatikiza ndi tiyi wazitsamba kapena duwa la rosehip ndi kuluma kwa zipatso zouma kapena supuni ya mchere. Koma chakudya chamadzulo chimatha kukhala ndi bowa wophika ndi dontho la mafuta a masamba ndi saladi wobiriwira, popeza mapuloteni, omwe amadyedwa madzulo, amakhala ngati zofunikira pakapangidwe ndikubwezeretsa minofu yathupi.

Zokhudza mafuta "owopsa", makamaka mitundu yonse ya maswiti, omwe amakhalanso ndi mafuta (makeke, maswiti odzazidwa ndi kirimu, ndi zina), ndiye kuti kuli bwino kusiya kusiya kugwiritsa ntchito zinthu zotere. Sangokhala osathandiza kwathunthu, komanso amavulaza.

Ngati tizingolankhula za "zolakwika" zopatsa mphamvu zomwe zilipo zochuluka, ndiye kuti mndandanda wazinthu zomwe zingaperekedwe pazopanda zovuta zitha kuvekedwa korona ndi sodas zotsekemera komanso chakudya chofulumira.

Ichi ndiye chakudya "chakufa", chokhala ndi mashuga, mafuta komanso mankhwala osungirako mphamvu kotero kuti ngakhale thupi labwino silivuta kuthana ndi zovuta za chakudya chotere. Kuphatikiza apo, zakudya zamankhwala okhala ndi zakudya ndizambiri. Ambiri, kuzolowera, ndikuvutika kwambiri kusiya kulakalaka izi. Sankhani zabwino! Sankhani zothandiza!

Zakudya zopatsa mphamvu mosavuta: mawonekedwe

Zakudya zopatsa mphamvu zambiri nthawi zambiri zimayimiriridwa ndi digestible monosaccharides ndi disaccharides. Izi zimachitika mwachangu chifukwa maziko ake ndi glucose ndi fructose.

Zinthu zoterezi zimagwiritsidwa ntchito kuphika, masamba ena kapena ndi mkaka. Satha kuchita zinthu zosiyana chifukwa cha kapangidwe kake kosavuta.

Tcherani khutu! Zakudya zomanga thupi mwachangu kapena zosavuta ndizovulaza kwa anthu omwe amakhala pansi.

Kuchita zakudya pompopompo m'malo okhala kumathandizira kuti magazi azikhala ndi anthu ambiri. Mulingo wake ukatsika, munthu amamva njala. Pankhaniyi, zinthu zosagwiritsidwa ntchito zimasinthidwa kukhala mafuta.

Komabe, munjira iyi, pali chinthu chimodzi chosangalatsa: chokhala ndi vuto la kupatsa mphamvu kwa chakudya, munthu amatopa ndipo amakhala kugona nthawi zonse.

Tcherani khutu! Kugwiritsa ntchito zinthu zachilengedwe zochuluka kumapangitsa kuti chidzalo.