Kodi munayamba mwamvapo chonchi? Mukakhala ndi njala pang'ono, mumatenga chakudya chokoma kusitolo, paketi ya mabisiketi, kapena chakumwa chotsekemera, ndipo mumadzimva kukhuta pakadali pano. Koma pakapita kanthawi, mumakhala ndi njala kachiwiri, ndipo thupi lanu limamva kutopa. Mumadzimva ngati simunalandire zakudya kapena maubwino aliwonse chifukwa chodya chinthu chokoma. Zakudya ndi zakumwa zamtunduwu zili ndi zomwe tikambirana.
Kodi 'ma calories opanda kanthu' awa ndi ati?
Mwachidule, chakudya chilichonse chomwe timadya chimapatsa thupi lathu mphamvu. Mphamvu imeneyi imatchedwa "calorie." Monga momwe galimoto imafunikira mafuta kuti iyende, matupi athu amafunikira mphamvu, kapena ma calories, kuti agwire ntchito za tsiku ndi tsiku, kuti apume, aganize, ayende, komanso kuti achite zonsezi.
Koma apa pali chinthu chofunikira kumvetsetsa. Zakudya zina, pamodzi ndi ma calories ake, zimaperekanso michere yambiri yomwe matupi athu amafunikira, monga mavitamini, mchere, mapuloteni, ndi ulusi . Mwachitsanzo, mutha kudya zinthu monga mapeyala, mkaka wopanda mafuta ambiri, mtedza, zipatso, ndi ndiwo zamasamba. Timazitcha "zakudya zopatsa thanzi."
Koma, kumbali ina, pali zakudya zina zomwe zili ndi ma calories okha komanso zopanda thanzi. Zakudya izi zimakhala ndi shuga wowonjezera ndi mafuta olimba monga batala. Ndicho chimene timatcha 'Empty calories' . Izi, monga momwe dzinalo likusonyezera, ndi "zopanda kanthu". Izi zikutanthauza kuti zimangokupatsani mphamvu ndipo sizikupatsani zakudya zina zomwe thupi lanu limafunikira.
Tangoganizirani, zomwe ma calories opanda kanthuwa amachita m'thupi lanu zili ngati kuyendetsa galimoto yanu pa gasi popanda kuwonjezera zinthu zofunika monga mafuta a injini ndi choziziritsira. Galimotoyo idzayenda mtunda waufupi, koma kodi mungaganizire kuwonongeka komwe ingayambitse ku injini? Umu ndi momwe zilili.
Nchifukwa chiyani ma calories opanda kanthu awa si abwino pa thanzi lathu?
Kuzolowera kudya zakudya zokhala ndi ma calories ambiri kungayambitse mavuto ambiri pa thanzi lanu.
1. Kulemera kosafunikira
Pamene thupi silingathe kugwiritsa ntchito mphamvu zochokera ku ma calories opanda kanthu, mphamvu yowonjezerayo imasungidwa m'thupi ngati mafuta. Ichi ndiye chifukwa chachikulu cha kunenepa kwambiri. Timadya zakudya zambiri chifukwa zimakhala zokoma, koma chifukwa sizopatsa thanzi, timamva njala mwachangu, kotero timadya zambiri. Zili ngati bwalo loipa.
2. Kuchuluka kwa shuga m'magazi kosakhazikika
Tikamadya zakudya zokhala ndi ma calories ambiri komanso shuga wambiri, shuga m'magazi mwathu amakwera. Kenako, kuti tiwongolere, thupi lathu limatulutsa mahomoni ambiri a insulin. Kenako, shuga m'magazi mwathu amatsika. Izi zimatchedwa 'magazi a shuga'. Shuga m'magazi mwanu akatsika motere, mumamva kutopa, kutopa, komanso njala kachiwiri, makamaka mukamafuna chinthu chokoma. Pamapeto pake, izi zingayambitseZimawonjezera chiopsezo chotenga matenda a shuga a mtundu wa 2.
3. Kuwonjezeka kwa chiopsezo cha matenda osatha
Mafuta ndi shuga wambiri zimawonjezera kutupa m'thupi. Kutupa kosatha kumeneku kumatha kutsegula chitseko cha matenda a mtima, mitundu ina ya khansa, ndi matenda ena ambiri oopsa.
| Zakudya Zodzaza ndi Zakudya | Zakudya Zokhala ndi Ma calories Ambiri |
|---|---|
| Zipatso ndi ndiwo zamasamba zatsopano | Zakumwa zotsekemera (soda) ndi cordials |
| Mbewu zonse monga buckwheat, oats, ndi mpunga wa bulauni | Makeke, ma donuts, mabisiketi okoma |
| Mtedza (ma cashews, mtedza, amondi) ndi mbewu | Ma Chips a Mbatata, ndi 'Zokhwasula-khwasula' zofanana ndi izi zam'chitini |
| Mapuloteni monga nsomba, nkhuku, mazira, ndi mphodza | 'Zodya Zochepa' (Patties, Rolls, Samosas) |
| Mkaka, yogurt, mkaka | Tofi, chokoleti ndi zinthu zina zokoma |
Kodi timakhala bwanji okonda zakudya zimenezi?
Mwina mukuganiza kuti, "Bwanji sindingasiye kudya zinthuzi ngakhale ndikudziwa kuti ndi zoipa?" Pali chifukwa chake.
Zakudya zimenezi, makamaka zomwe zili ndi shuga wambiri, mchere, ndi mafuta (monga mbatata, zakudya zodzaza ndi tchizi), zimalimbikitsa malo opindulitsa muubongo wathu. Tikadya zakudya zimenezi, mankhwala monga dopamine amatulutsidwa muubongo. Izi zimatipangitsa kumva osangalala kwakanthawi komanso abwino.
Pakapita nthawi, ubongo wathu umazolowera kulakalaka chisangalalo chomwecho mobwerezabwereza. Zotsatira zake, timakhala okonda zakudya zimenezi. Pang'onopang'ono, timafunika kudya kwambiri kuti tipeze chisangalalo chimenecho. Iyi ndi njira yofanana ndi kugwiritsa ntchito mankhwala osokoneza bongo.
Kotero ngati mukufuna kudya chakudya chokoma, 'chosafunika', si vuto lanu. Koma kungoti zakudya zimenezo zimapangidwa mwanjira yotipangitsa kukhala okonda kwambiri.
Ndiye kodi tichite chiyani pa izi?
Sizothandiza kuletsa zinthuzi kotheratu, koma tikhoza kusintha pang'ono.
- Dziwani: Choyamba, dziwani zomwe mukudya. Dzifunseni kuti, "Kodi ndikudya izi chifukwa ndili ndi njala kwambiri? Kapena ndikuzilakalaka? Kodi palibe njira ina yabwino?"
- Sankhani njira zina: M'malo mwa chakumwa chotsekemera, imwani kapu ya madzi kapena vwende. M'malo mwa paketi ya mabisiketi, idyani nthochi kapena mtedza. Kusintha pang'ono kungapangitse kusiyana kwakukulu.
- Chakudya chophikidwa kunyumba: Idyani chakudya chophikidwa kunyumba chochuluka momwe mungathere. Izi zidzakuthandizani kuchepetsa kuchuluka kwa shuga, mchere, ndi mafuta owonjezera.
- Funani upangiri kwa dokotala: Ngati muli ndi nkhawa ndi kulemera kwanu, zakudya zanu, kapena matenda monga matenda a shuga, musaganize kuti, lankhulani ndi dokotala wa banja lanu kapena katswiri wa zachipatala wodziwa bwino ntchito yake. Iye angakuthandizeni kupanga dongosolo la zakudya ndi moyo lomwe lingakuthandizeni kwambiri.
Ma calories opanda kanthu ndi mdani wachinsinsi amene akuwononga thanzi lathu. Kudziwa zimenezi ndikuyamba kusintha pang'ono komanso zabwino lero kudzakhala ndalama zabwino kwambiri zomwe mungapange kuti mukhale ndi tsogolo labwino.
Uthenga Wopita Nawo Kunyumba
- 'Ma calories opanda kanthu' amatanthauza zakudya zomwe zili ndi shuga ndi mafuta ambiri, koma zilibe michere monga mavitamini ndi mapuloteni.
- Kudya izi pafupipafupi kungayambitse mavuto aakulu azaumoyo monga kunenepa kwambiri, matenda a shuga, ndi matenda a mtima.
- Zakumwa zotsekemera, makeke, mabisiketi, 'zokhwasula-khwasula' ndi 'chakudya chosafunikira' ndi zitsanzo zabwino kwambiri za ma calories opanda kanthu.
- Popeza zakudya zimenezi zimalimbitsa malo osangalatsa a ubongo, zimatha kukhala zosokoneza.
- Sankhani zakudya zopatsa thanzi monga zipatso zatsopano, ndiwo zamasamba, ndi tirigu wonse momwe mungathere. Ngati muli ndi nkhawa iliyonse yokhudza zakudya zanu, nthawi zonse funsani dokotala wanu.
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