Tiyeni tiphunzire bwino lomwe kuti chakudya cham'mawa ndi chiyani komanso kuti n'chofunika bwanji m'thupi lanu.

Kodi munayamba mwadzifunsapo kuti chakudya chimene timadya chimapatsa matupi athu mphamvu? Kapena munayamba mwadzifunsapo kuti chakudya cha m'thupi ndi chiyani komanso chifukwa chake chili chofunika kwa ife? Lero, tikambirana za zakudya zofunika izi zotchedwa chakudya cha m'thupi m'njira yosavuta yomwe mungamvetse mosavuta.

Kodi chakudya cham'mawa ndi chiyani?

Mwachidule, chakudya cham'mawa ndi mtundu waukulu wa michere yomwe imapezeka mu zina mwa zinthu zomwe timadya ndi kumwa. Kunena zoona, zimagwera m'gulu la macronutrients . Shuga, starch (monga tirigu), ndi ulusi ndi mitundu ya chakudya cham'mawa.

Matupi athu amafunikira michere iwiri yambiri: mafuta ndi mapuloteni. Kuti matupi athu akhale athanzi, tiyenera kupeza michere yonse itatu moyenera .

Nchifukwa chiyani matupi athu amafunikira chakudya cham'mawa?

Nayi mfundo yofunika: Chakudya ndi mafuta omwe amapereka mphamvu ku matupi athu. Monga momwe timaikira petulo kapena dizilo mgalimoto, matupi athu amathandizidwa makamaka ndi chakudya ichi kuti agwire ntchito, kuganiza, kudya, kuthamanga, kulumpha, ndikuchita zonsezi.

Tiyeni tione momwe izi zimachitikira, sichoncho?

1. Tikamadya chakudya chokhala ndi chakudya cham'mimba, dongosolo lathu logaya chakudya limaphwanyidwa pang'onopang'ono.

2. Kenako chakudya chophwanyidwachi, chomwe tsopano timachitcha shuga kapena shuga m'magazi , chimalowa m'magazi athu.

3. Kenako thupi lathu limapanga mahomoni otchedwa insulin . Insulin iyi imathandiza shuga yomwe yasonkhanitsidwa m'magazi kuti itumizidwe ku maselo a thupi lathu ndikupanga mphamvu.

4. Tangoganizirani, ngati thupi lathu lipeza shuga wochuluka kuposa womwe timafunikira, limasunga m'minofu ndi chiwindi chathu kuti ligwiritse ntchito pambuyo pake.

5. Ngati malire osungira apitirira, ndiye kuti thupi limasunga shuga wochuluka ngati mafuta .

Kuchuluka kwa chakudya chomwe timadya kumakhudza mwachindunji kuchuluka kwa shuga m'magazi mwathu. Ngati tidya chakudya chochuluka kwambiri, kuchuluka kwa shuga m'magazi mwathu kumatha kukwera. Izi zimatchedwa `(hyperglycemia).` Ngati vutoli lipitirira, muli pachiwopsezo chachikulu chotenga `(Diabetes Mellitus).` Komanso, ngati anthu ena sadya chakudya chokwanira, kuchuluka kwa shuga m'magazi mwawo kumatha kutsika. Izi zimatchedwa `(hypoglycemia)`.

Kodi kusiyana pakati pa chakudya chosavuta ndi chakudya chovuta ndi kotani?

Chabwino, tsopano tiyeni tiwone mitundu iwiri ikuluikulu ya chakudya cham'mimba. Ndi chakudya chosavuta komanso chakudya chovuta kudya.

Kusiyana pakati pa ziwirizi kumadalira kapangidwe ka mankhwala a chakudya ndi momwe matupi athu amachigayira mofulumira .

• Chakudya Chovuta Kwambiri: Izi zimatenga nthawi yayitali kuti thupi lathu ligaye. Chifukwa chake, tikadya izi, shuga m'magazi sawonjezeka nthawi yomweyo. Ndiwo omwe amapereka mphamvu ku thupi. Komanso, chakudya chovuta ichi chili ndi mavitamini, mchere ndi ulusi wambiri womwe thupi lathu limafunikira. Izi zili ngati mabwenzi athu apamtima, zothandiza kwambiri thupi. Mwachitsanzo, mpunga wa chimanga, oats, kurakkan, ndiwo zamasamba, zipatso (zina).

• Chakudya Chosavuta: Kumbali ina, chakudya chosavuta ndi mtundu wa shuga womwe umagayidwa mwachangu . Chifukwa chake, mukamadya izi, shuga m'magazi mwanu amakwera nthawi yomweyo. Ganizirani za kuchuluka kwa shuga komwe kumabwera mukatha kumwa chakumwa chotsekemera. Koma kuchuluka kumeneko kumatsika mwachangu. Ngati mudya chakudya chosavuta chochuluka, mumakhala ndi mwayi wonenepa, kudwala matenda a shuga, matenda a mtima, ndikuwonjezera kuchuluka kwa cholesterol m'thupi lanu. Mwachitsanzo, zinthu monga shuga, maswiti, buledi woyera, ndi makeke. Muyenera kusamala pang'ono ndi izi.

Taganizirani, mmene mumamvera mukamadya chidutswa cha buledi woyera, komanso mmene mumamvera mukamadya mpunga wa chimanga. Buledi woyera ungakupangitseni kukhala ndi njala mwachangu, koma mpunga wa chimanga umakupangitsani kukhala okhuta kwa nthawi yayitali, sichoncho? Kusiyana kwake ndiko.

Kodi chakudya chosavuta chimawonongadi?

N'zovuta pang'ono kutchula zinthu monga, "O, izi ndi zabwino, izi ndi zoipa. " Zakudya zosavuta sizikhala "zoipa" kwenikweni. Komabe, sizipereka zakudya zomwezo zomwe chakudya chophatikizana chimapatsa matupi athu.

Chinthu chabwino kwambiri chomwe mungachite ndikuphatikiza zakudya zambiri zokhala ndi michere yambiri momwe mungathere komanso kuwongolera ndikuchepetsa kudya kwanu chakudya chosavuta. Ndi bwino kufunsa dokotala wanu kuti akupatseni upangiri wokhudza zakudya zomwe zili bwino kwa inu.

Kodi mitundu ya chakudya cham'mawa ndi iti?

Pali mitundu itatu ikuluikulu ya chakudya ndi zakumwa:

1. Ulusi

2. Zosakaniza

3. Shuga

Ulusi ndi sitachi ndi mitundu ya Chakudya Chovuta Kwambiri . Shuga ndi mitundu ya Chakudya Chosavuta.Mtundu. Mukayang'ana chizindikiro cha zakudya chomwe chili pa phukusi la chakudya chomwe mumagula kusitolo, mudzachiwona cholembedwa kuti "Chakudya Chonse." Izi zikutanthauza kuchuluka kwa mitundu yonse itatu.

Tiyeni tiphunzire pang'ono za ulusi.

• Ulusi ndi chinthu chomwe chimapezeka muzakudya zochokera ku zomera, monga zipatso, ndiwo zamasamba, ndi tirigu wonse. Zakudya zochokera ku nyama, monga mkaka ndi nyama ndi nsomba, zilibe ulusi uliwonse.
• Ulusi ndi mtundu wa chakudya chopatsa thanzi komanso chovuta. Pali mitundu iwiri ikuluikulu ya ulusi: ulusi wosungunuka ( womwe umasungunuka m'madzi) ndi ulusi wosasungunuka (womwe susungunuka m'madzi). Mwachitsanzo, chimanga chili ndi ulusi wosasungunuka.
• Ngakhale matupi athu satha kugaya bwino ulusi, ulusi wosungunuka komanso wosasungunukawu umathandiza kugaya chakudya pamene umadutsa m'matumbo athu, kuteteza kudzimbidwa. Sikuti zokhazo, ulusi umathandizanso kuwongolera kuchuluka kwa shuga m'magazi, kuchepetsa kuchuluka kwa cholesterol m'thupi, komanso kutipangitsa kumva kukhuta kwa nthawi yayitali .
• Akatswiri azakudya amalimbikitsa kuti akuluakulu azidya magalamu 25 mpaka 30 a ulusi patsiku, koma anthu ambiri amadya theka la ulusiwo.
• Zakudya zina zokhala ndi ulusi wambiri:
• Mtedza monga nyemba, nsawawa, mphodza, nandolo zobiriwira, ndi mtedza.
• Zipatso, makamaka zomwe zingadyedwe ndi khungu (maapulo, mapeyala) ndi zipatso zokhala ndi miyala (zipatso).
• Mtedza (amondi, walnuts), mbewu za dzungu, mbewu za mpendadzuwa.
• Zakudya zonse za tirigu (mpunga wofiirira, oats, mapira, buledi wa tirigu wonse ndi pasitala).
• Ndiwo zamasamba (chimanga, broccoli, kolifulawa, dzungu).

Kodi wowuma ndi chiyani?

• Zakudya zokazinga ndi mtundu wa chakudya chopatsa thanzi chovuta. Zimapatsa matupi athu mavitamini ndi michere (micronutrients).
• Zakudya zopatsa mphamvu zambiri zimatenga nthawi yayitali kuti zigayidwe, kotero zimathandiza kuti shuga m'magazi mukhale olimba komanso kuti musamakhute kwa nthawi yayitali . Zakudya zambiri zokhala ndi sitachi zili m'gulu ili.
• Zakudya zokhala ndi wowuma:
• Nyemba monga nyemba, nandolo, mphodza, ndi nyemba.
• Zipatso (maapulo, zipatso, mavwende).
• Zakudya zonse za tirigu (mpunga wa bulauni, oats, buledi wa tirigu wonse ndi pasitala).
• Ndiwo zamasamba (chimanga, nandolo, mbatata).

Tiyeni tidziwenso za shuga.

• Shuga ndi mtundu wa chakudya chosavuta. Matupi athu amagaya chakudya chosavutachi mwachangu kwambiri.Chifukwa chake, shuga m'magazi amakwera mwadzidzidzi, kenako amatsika mofulumira. Mukadya chakudya chokoma, mwadzidzidzi mumamva mphamvu zambiri, eti? Koma pakapita kanthawi, mungamve kutopa komanso kugona. Ichi ndi chifukwa chake.
• Pali mitundu iwiri ikuluikulu ya shuga:
• Shuga wopezeka mwachilengedwe: Shuga wopezeka mu mkaka ndi zipatso zatsopano uli m'gulu ili.
• Shuga wowonjezera: Uwu ndi shuga wowonjezeredwa ku zinthu monga maswiti, mabisiketi, makeke, zipatso zam'chitini, zakumwa za zipatso (zina), ndi soda.
• Shuga amatha kutchedwa ndi mayina osiyanasiyana pa zilembo za zakudya. Mutha kuwona mayina ngati awa:
• `Tinthu ta agave`
• `Madzi a nzimbe` kapena `Madzi a chimanga`
• 'Dextrose', 'Fructose', 'Sucrose'
• Uchi
• Ma molasses
• Shuga
• Kuchepetsa shuga ndikofunikira kuti shuga m'magazi akhale wathanzi. Komanso, zakudya zokhala ndi shuga wambiri zimakhala ndi ma calories ambiri. Izi zingayambitse kunenepa kwambiri. Chepetsani zakudya zokonzedwa bwino (buledi woyera, ufa woyera), zakudya zotsekemera, maswiti, ndi zakumwa zotsekemera momwe mungathere.
• Bungwe la American Heart Association (AHA) limalimbikitsa:
• Kwa akazi ambiri, sikoyenera kudya shuga wowonjezera woposa magalamu 25 (masupuni 6 kapena ma calories 100) patsiku .
• Kwa amuna ambiri, sikoyenera kudya shuga wowonjezera woposa magalamu 36 (masupuni 9 kapena ma calories 150) patsiku .

Kodi mumafunikira chakudya chamagulu angati patsiku?

Palibe chiwerengero chokhazikika cha chakudya chomwe muyenera kudya patsiku. Zimatengera zinthu zambiri , kuphatikizapo zaka zanu, jenda, matenda aliwonse omwe muli nawo (monga matenda a shuga), kuchuluka kwa zochita zanu za tsiku ndi tsiku, komanso ngati mukuyesera kuchepetsa thupi. Anthu ena omwe ali ndi matenda a shuga amapeza kuti kuwerengera chakudya kumathandiza kuwongolera kuchuluka kwa shuga m'magazi mwawo.

Kwa anthu ambiri, Dipatimenti ya Ulimi ku US (USDA) imalimbikitsa kudya motsatira lingaliro la "Mbale Yathanzi" . Izi ndi izi:

• Dzazani theka la mbale yanu ndi zipatso ndi ndiwo zamasamba .
• Dzazani gawo limodzi mwa magawo anayi a mbale yanu ndi tirigu wonse (monga mpunga wofiirira, buckwheat, ndi ufa wa atta).
• Dzazani gawo lina ndi mapuloteni (monga nsomba, nyama, mazira, mkaka, ndi mphodza).

Kodi zakudya zomwe zimachepetsa kapena kuchotseratu chakudya cham'thupi ndi zabwino?

Anthu ena amachepetsa kudya chakudya cham'thupi kuti achepetse thupi. Komanso, madokotala ena amalimbikitsa zakudya zapadera, monga zakudya za Keto, pa matenda enaake, monga khunyu.

Komabe, n'kovuta kwambiri kusunga malamulo otere kwa nthawi yayitali. Zakudya zina zomwe zimaletsa chakudya m'thupi zimatha kukhala ndi mafuta ambiri a nyama ndi mafuta ambiri. Zakudya zamtunduwu zimathanso kuwonjezera chiopsezo cha matenda a mtima.

Choncho, ndikofunikira kwambiri kufunsa dokotala wanu musanasinthe kwambiri zakudya zanu, makamaka ngati mukuganiza zochepetsa chakudya cham'mawa.

Kotero, ichi ndi chinthu chofunikira kwambiri kukumbukira (Uthenga Wopita Nawo Kunyumba)

Chabwino, takambirana zambiri za chakudya cham'thupi, sichoncho? Zinthu zofunika kwambiri zomwe muyenera kukumbukira kuchokera pa zonsezi ndi izi:

• Chakudya ndi chofunikira kwambiri kuti matupi athu akhale athanzi komanso kuti azigwira ntchito bwino. Ndiwo gwero lalikulu la mphamvu zomwe timapeza.
• Yesani kusankha chakudya chopatsa mphamvu m'malo mwa chakudya chopatsa mphamvu chosavuta (monga mpunga wofiirira, tirigu wonse, ndiwo zamasamba, ndi zipatso).
• Phatikizani zakudya zambiri zopatsa thanzi zomwe mungathe kudya zomwe zili ndi ulusi wambiri, mavitamini, ndi mchere .
• Chepetsani zakudya ndi zakumwa zokhala ndi shuga wowonjezera (zakudya ndi zakumwa zotsekemera) momwe mungathere.
• Funsani dokotala wanu kapena katswiri wa zakudya kuti mudziwe kuchuluka kwa chakudya chomwe chili choyenera kwa inu kutengera thanzi lanu komanso moyo wanu.

Ngati mukumbukira mfundo izi ndikusamalira zakudya zanu, mudzatha kukhala ndi moyo wathanzi komanso wamphamvu!

Chakudya , shuga, wowuma, ulusi, kudya bwino, zakudya zopatsa thanzi, matenda a shuga