Kodi chakudya cham'mawa ndi chiyani? Kodi matupi athu amafunikiradi chakudyachi?

Moni! Muli bwanji? Lero tikambirana za chinthu chomwe timapeza kuchokera ku chakudya chathu, chomwe ndi chofunikira kwambiri m'thupi lathu. Ndi chakudya cham'mimba . Mwina munamvapo dzinali kwinakwake, sichoncho? Mwina dokotala akunena, kapena munamvapo m'nyuzipepala kapena pa TV akulankhula za zakudya zotere. Ndiye, chakudya cham'mimba ichi ndi chiyani? Kodi matupi athu amafunikiradi? Tiyeni tikambirane zonsezi mosavuta, mwanjira yosavuta kumvetsetsa. Musachite mantha, ndikulankhula za izi ngati kuti ndikulankhula ndi mnzanga, popanda kugwiritsa ntchito mawu akuluakulu.

Kodi chakudya cham'mawa ndi chiyani?

Mwachidule, chakudya cham'mawa ndi chimodzi mwa zinthu zitatu zofunika kwambiri zomwe timadya. Zina ziwiri ndi mapuloteni ndi mafuta . Mwina munamvapo mayina awa. Chifukwa chake, chakudya cham'mawa ichi ndi chinthu chachikulu chomwe chimapatsa thupi lathu mphamvu, ndiko kuti, chinthu chachikulu chomwe chimapatsa mphamvu . Monga mafuta ku galimoto, kapena magetsi ku kuwala, chakudya cham'mawa chilinso ndi mphamvu ku thupi lathu. Timafunikira mphamvu kuti tithamange, kulumpha, kuganiza, kugwira ntchito, komanso kupuma. Mphamvu imeneyo imapezeka kwambiri kuchokera ku chakudya cham'mawa ichi.

Tangoganizirani, mukadya chakudya m'mawa ndikupita kusukulu kapena ku ofesi, mumakhala ndi mphamvu zogwirira ntchito tsiku lonse. Zakudya zimenezi zimathandiza kwambiri kukupatsani mphamvu zimenezo.

Kodi pali mitundu ya chakudya chopatsa mphamvu?

Inde, pali mitundu iwiri ikuluikulu ya chakudya cham'thupi. Monga momwe zilili ndi mitundu iwiri ya nandolo (kuseka). Tiyeni tiwone zomwe zili:

1. Shuga: Awa ndi chakudya chomwe chimapereka mphamvu mwachangu m'thupi.

2. Zakudya zopatsa mphamvu ndi ulusi: Izi zimapatsa thupi mphamvu pang'onopang'ono, koma zimathandiza kusunga mphamvu kwa nthawi yayitali.

Tsopano, kodi tikambirane za mtundu uliwonse mwatsatanetsatane ?

Shuga - mphamvu yachangu!

Tikanena kuti "shuga," nthawi yomweyo timaganiza za shuga amene timayika mu tiyi wathu, sichoncho? Umenewo ndi mtundu wina wa shuga. Timatchanso ma carbohydrate osavuta awa. Chifukwa kapangidwe ka mamolekyu awo ndi kosavuta, amalowa mosavuta m'thupi ndipo amasanduka mphamvu.

Kodi shuga awa ali kuti?

• Zipatso: Zipatso monga mango, nthochi, ndi mapapaya mwachibadwa zimakhala ndi shuga. Izi ndi zabwino kwambiri.
• Mkaka ndi zinthu zopangidwa ndi mkaka: Mkaka ndi yogati, monga zinthu zopangidwa ndi mkaka, zimakhala ndi mtundu wa shuga wotchedwa `(Lactose).`
• Shuga amene timawonjezera ku chakudya: Shuga uyu amapezeka m'zinthu monga shuga wowonjezeredwa ku tiyi ndi khofi, zakudya zotsekemera, makeke, mabisiketi, ma tofi, ndi chokoleti.
• Zakumwa zotsekemera: Zakumwa zosiyanasiyana zotsekemera zomwe zimapezeka m'masitolo zimakhalanso ndi shuga wambiri.

Mitundu iyi ya shuga imapatsa thupi mphamvu mwachangu. Tangoganizani, mukatopa, kudya chipatso kungakupangitseni kumva bwino. Komabe, kudya shuga wochuluka, makamaka shuga wokonzedwa, sikwabwino kwa thupi. Kungayambitse kunenepa ndi kuwola mano. Chifukwa chake, ndi bwino kudya zakudya zomwe zili ndi shuga wachilengedwe, monga zipatso.

Chakudya Chovuta Kwambiri - Chimanga ndi Ulusi - Gwero labwino la mphamvu lomwe limagayidwa mosavuta!

Izi zimatchedwa chakudya chovuta kudya . Chifukwa zimapangidwa ndi mamolekyu ambiri osavuta a shuga olumikizidwa pamodzi, monga maunyolo ataliatali. Monga mkanda wopangidwa ndi ngale zambiri zolumikizidwa pamodzi. Chifukwa chake zimatenga nthawi kuti thupi lizigaye. Koma zimenezo ndi zabwino, chifukwa thupi limapeza mphamvu pang'onopang'ono, osati nthawi imodzi. Kotero mutha kukhala ndi njala kwa nthawi yayitali.

Zakudya zokazinga

Wowuma ndi chinthu chofala kwambiri muzakudya zathu zazikulu.

Kodi wowuma uyu ali kuti?

• Mbewu: Mpunga (mpunga woyera, mpunga wofiirira), buckwheat, oats, barele, buledi (makamaka buledi wa chimanga), Zakudya zokhwasula-khwasula, pasitala, ndi zina zotero.
• Mitundu ya mbatata: Mbatata, mbatata, chinangwa, ndi zilazi.
• Ndiwo zamasamba ndi nyemba: Zinthu monga chimanga, nandolo, ndi mphodza zimakhalanso ndi starch.

Zakudya zokhala ndi sitachi izi zimatipatsa mphamvu zomwe timafunikira kuti tigwire ntchito tsiku lonse.

Ulusi

Ulusi ndi mtundu wa chakudya chopatsa mphamvu chovuta. Koma chinthu chapadera pa izi ndichakuti matupi athu sangathe kugaya bwino ulusi uwu. "Ndiye bwanji mudye?" mwina mukudabwa. Ngakhale kuti ulusi sugayidwa, uli ndi maubwino ambiri m'matupi athu!

Kodi ubwino wa ulusi ndi wotani?

• Kumathandiza kuti matumbo azigwira ntchito bwino: Kumachepetsa mavuto monga kudzimbidwa.
• Zimathandiza munthu kumva kukhuta: Izi zimathandiza kuchepetsa kudya kwambiri komanso zimathandiza kuchepetsa thupi.
• Zimathandiza kuchepetsa kuchuluka kwa shuga m'magazi: Izi ndizofunikira kwambiri kwa anthu omwe ali ndi matenda ashuga.
• Zimathandizanso kuchepetsa kuchuluka kwa cholesterol m'magazi.

Kodi ulusi uwu uli kuti?

• Zipatso: Makamaka zipatso zomwe zimadyedwa ndi khungu (monga maapulo ndi mapeyala).
• Ndiwo Zamasamba: Pafupifupi ndiwo zamasamba zonse, monga masamba obiriwira, nyemba, kaloti, ndi beets, zimakhala ndi ulusi.
• Mbewu zonse: mpunga wofiirira (mpunga wofiira), buledi wa chimanga, oats.
• Mtedza ndi zakudya zopangidwa kuchokera ku mtedza: mphodza, nandolo, nyemba zobiriwira, nandolo.

Kodi mukumvetsa? Shuga, sitachi, ndi ulusi zonse ndi chakudya cham'thupi. Koma ubwino womwe mtundu uliwonse umapereka ku matupi athu ndi momwe amagwirira ntchito ndi wosiyana pang'ono.

Kodi thupi lathu limagwiritsa ntchito bwanji chakudya cham'thupi? - Nkhani yaying'ono!

Chabwino, tsopano tiyeni tiwone momwe chakudya chomwe timadya chimasandutsidwira mphamvu m'thupi. Izi zili ngati nkhani yaying'ono.

1. Kutenga chakudya mkamwa ndi kuchitafuna: Tikamadya chakudya chokhala ndi chakudya chopatsa mphamvu (monga mpunga kapena chipatso), malovu mkamwa mwathu amayamba kuchigaya.

2. Ulendo wopita kumimba ndi m'matumbo: Chakudyachi chimapita kumimba, ndipo kuchokera pamenepo chimapita kumatumbo ang'onoang'ono. Apa ndi pomwe chakudya chimagayidwa kwambiri ndikusandulika shuga, chinthu chosavuta kwambiri. Tangoganizirani, monga momwe timadulira chidutswa chachikulu cha matabwa kukhala zidutswa zazing'ono, mamolekyu akuluakulu otchedwa chakudya amagawidwa kukhala mamolekyu ang'onoang'ono a shuga.

3. Kulowa kwa shuga m'magazi: ``Glucose`` yopangidwa motere imalowa m'magazi athu kuchokera m'matumbo. Kenako shuga m'magazi mwathu imakwera pang'ono. Izi ndi zachilendo.

4. Ntchito ya insulin: Pamene kuchuluka kwa `(Glucose)` m'magazi kukukwera motere, chiwalo chotchedwa ` (Insulin) ` m'thupi lathu chimapanga mahomoni otchedwa `(Insulin)`. `(Insulin)` uyu ndi munthu wofunika kwambiri. Ali ngati kiyi.

5. Mphamvu ya maselo: `(Insulin)` ndiyo imatsegula zitseko za ziwalo zazing'ono kwambiri za thupi lathu , maselo , ndikuthandizira `(Glucose)` m'magazi kuti ilowe m'maselo. `(Glucose)` yomwe imalowa m'maselo ndi yomwe timagwiritsa ntchito ngati mphamvu. Ili ngati mafuta a mainjini ang'onoang'ono mabiliyoni ambiri m'thupi lathu.

Kodi chimachitika ndi chiyani ndi shuga wochuluka?

Tikadya chakudya chochuluka kuposa chomwe timafunikira, shuga wochulukirapo amayamba kusungidwa m'chiwindi ndi minofu yathu ngati glycogen . Izi zili ngati banki yamagetsi. Itha kugwiritsidwa ntchito pambuyo pake tikafuna mphamvu. Komabe, ngati pali shuga wochuluka wotsala pambuyo poti zinthuzo zadzaza, imasungidwa m'thupi ngati mafuta. Ichi ndichifukwa chake anthu ena amanena kuti kudya chakudya chochuluka kumakupangitsani kunenepa. Pali zoona zake, koma zimatengera mtundu wa chakudya chomwe timadya, kuchuluka kwake, komanso kuchuluka kwa zochita zathu.

Nanga, n’chifukwa chiyani chakudya cham’thupi chili chofunika kwa ife? Kodi chakudya cham’thupi chabwino n’chiyani?

Tsopano mwina mukumvetsa kuti chakudya cham'mimba ndi chofunikira kwambiri m'thupi lathu.

• Gwero lalikulu la mphamvu: Ubongo wathu ndi dongosolo lathu la mitsempha zimapeza mphamvu zawo makamaka kuchokera ku `(Glucose)`. Izi zikutanthauza kuti chakudya ndi chofunikira pazinthu monga kuganiza, kuphunzira, ndi kukumbukira bwino.
• Pa masewera olimbitsa thupi: Chakudya chimatipatsa mphamvu pa chilichonse chomwe timachita, kaya kuthamanga, kulumpha, kapena kuchita masewera olimbitsa thupi.
• Ubwino wa Ulusi: Monga tafotokozera kale, chakudya chamafuta chokhala ndi ulusi chili ndi ubwino wambiri pa thanzi lathu.

Kodi mungasankhe bwanji chakudya chabwino cham'mimba?

Ichi ndiye chinthu chofunikira kwambiri. Si chakudya chonse chomwe chimapangidwa mofanana. Tiyenera kuyesetsa kudya chakudya chophatikizana, chokhala ndi ulusi, komanso chopatsa thanzi.Sankhani.

• Sankhani tirigu wonse: mkate wa chimanga m'malo mwa mkate woyera, mpunga wofiirira m'malo mwa mpunga woyera, buckwheat, oats, ndi zina zotero. Izi zili ndi ulusi wambiri ndi mavitamini.
• Zipatso ndi ndiwo zamasamba: Phatikizani mitundu ingapo ya zipatso ndi ndiwo zamasamba muzakudya zanu tsiku lililonse. Izi zili ndi shuga wachilengedwe, ulusi, mavitamini, ndi mchere.
• Nyemba: Idyani zinthu monga nyemba, nyemba zobiriwira, ndi nandolo nthawi zonse. Izi ndi gwero labwino la mapuloteni komanso chakudya.
• Chepetsani shuga ndi zakudya zotsekemera: Chepetsani kudya zinthu monga makeke, mabisiketi, tofi, ayisikilimu, ndi zakumwa zotsekemera momwe mungathere. Izi ndi ma calories opanda kanthu opanda zakudya zopatsa thanzi.

Tangoganizirani, ngati mutadya oats ndi mkaka ndi zipatso m'mawa, zidzakupatsani chiyambi chabwino cha tsiku, ulusi, ndi mavitamini. Ndipo ngati mutadya mpunga wofiira ndi ndiwo zamasamba, mphodza, ndi nsomba pa nkhomaliro, chakudya chimenecho ndi chokwanira kwambiri.

Maganizo ena olakwika okhudza chakudya cham'mimba ndi zoona zake

Nthawi zina pamakhala malingaliro olakwika okhudza chakudya cham'thupi m'dera. Tiyeni tione zimenezo.

• "Ma carbohydrate onse amakupangitsani kunenepa": Izi si zoona kwenikweni. Monga tafotokozera kale, vuto lili mu mtundu ndi kuchuluka kwa ma carbohydrate omwe timadya. Kudya zinthu zambiri monga maswiti ndi ufa kungapangitse kuti muwonjezere thupi. Koma kudya ma carbohydrate abwino pang'ono monga tirigu wonse, zipatso, ndi ndiwo zamasamba sikungatero.
• "Kuchotsa chakudya chonse m'zakudya zanu ndikwabwino pa thanzi lanu ": Izi ndi malingaliro olakwika. Matupi athu, makamaka ubongo wathu, amafunikira chakudya champhamvu. Kusiya chakudya chambiri kungayambitse kutopa, mutu, komanso kuvutika kuganizira kwambiri. Chofunika ndikusankha chakudya choyenera ndikuchidya muyeso woyenera.

Kumbukirani, palibe chakudya chomwe chingatchulidwe kuti "chabwino" kapena "choipa." Chofunika kwambiri ndi kukhala ndi thanzi labwino komanso kukhala ndi thanzi labwino.

Tiyeni tikumbukire zomwe tidakambirana kamodzi kokha. (Uthenga Wopita Kunyumba)

Chabwino, lero takambirana zambiri za chakudya cham'thupi, sichoncho? Tsopano tiyeni tifotokoze mwachidule zonse ndikuzikumbukira.

• Chakudya ndi chakudya chachikulu chomwe chimapatsa thupi lathu mphamvu, monga mafuta a galimoto.
• Pali mitundu iwiri ikuluikulu ya chakudya: shuga (mphamvu yachangu) ndi starch/ulusi (mphamvu yochedwa komanso yokhalitsa).
• Matupi athu amagaya chakudya kukhala shuga , chomwe, mothandizidwa ndi mahomoni a insulin, chimapatsa maselo mphamvu.
• Kusankha chakudya chabwino cha m'thupi n'kofunika kwambiri. Mbewu zonse, zipatso, ndiwo zamasamba, ndi nyemba ndi zosankha zabwino kwambiri.
• Chepetsani zakudya ndi zakumwa zokhala ndi shuga wambiri, komanso zakudya zopatsa mphamvu zambiri monga momwe mungathere.
• Si bwino kuchotsa chakudya chonse cha carbohydrate m'zakudya zanu.Kudya chakudya chokwanira komanso chokwanira cha ma carbohydrate abwino ndikofunikira kuti munthu akhale ndi moyo wathanzi.

Kotero, ndikukhulupirira kuti mwamvetsa bwino za chakudya cham'thupi lero. Mukayang'ana mbale yanu, tsopano mukudziwa zomwe chakudya cham'thupi chilimo komanso kufunika kwake pa thupi. Kuti mukhale ndi thanzi labwino, ndikofunikira kwambiri kudziwa zomwe timadya. Ngati muli ndi mafunso ena, musaiwale kufunsa katswiri wa zakudya kapena dokotala.

Chakudya , shuga, wowuma, shuga, insulini, mphamvu, chakudya chopatsa thanzi