Tonse tikapita ku shopu kapena ku supermarket, timagula zinthu zosiyanasiyana monga mapaketi a biscuit, mapaketi a mkaka, makapu a yogurt, ndi zina zotero. Muyenera kuti mwaona kuti pafupifupi paketi iliyonse ili ndi zambiri zolembedwa m'bokosi laling'ono kumbuyo. Nthawi zambiri limakhala ndi mawu akuti '
zakudya '. Koma tikawona mawu ndi manambala, nthawi zina sitingathe kudziwa tanthauzo lake. Ndicho chifukwa chake, lero tikambirana za tanthauzo losavuta la mawu ofunikira kwambiri awa pa zilembo za chakudya. Ngati mukudziwa izi bwino, zidzakuthandizani kwambiri posankha chinthu chabwino kwambiri chomwe chikugwirizana ndi thanzi lanu.
Choyamba, tiyeni tiwone kuchuluka kwa ma calories ndi kukula kwa kutumikira.
Ichi ndi chinthu choyamba chomwe anthu ambiri amachiyang'ana. Koma apa ndi pomwe anthu ambiri amapusitsidwa.
- Ma calories : Mwachidule, calorie ndi gawo la mphamvu. Ma calories ndi kuchuluka kwa mphamvu zomwe matupi athu amapeza kuchokera ku chakudya chomwe timadya. Matupi athu ali ndi kuchuluka kwa ma calories omwe amafunikira tsiku lililonse. Ngati tidya zoposa pamenepo, mphamvu yowonjezerayo imasungidwa ngati mafuta , zomwe zimapangitsa kuti munthu awonjezere thupi.
- Kukula kwa Kutumikira : Iyi ndi gawo lofunika kwambiri komanso losamvetsetseka. Chilichonse chomwe chili pa lebulo la chakudya, monga ma calories ndi mafuta, chalembedwa pa kutumikira kulikonse . Tangoganizirani kuti mwagula paketi yaying'ono ya mabisiketi. Lebulolo likhoza kukhala ndi mawu akuti "Kukula kwa Kutumikira: mabisiketi 4" ndi "Ma calories: 150". Izi zikutanthauza kuti ngati mudya mabisiketi 4, mupeza ma calories 150. Koma ngati muli mabisiketi 12 mu paketiyo, ngati mudya paketi yonse, mupeza ma calories 150 x 3 = 450! Chifukwa chake, ndikofunikira kuwona kuchuluka kwa kutumikira komwe paketi yonse ili nako.
Zigawo zazikulu za michere: chakudya, mafuta ndi shuga
Tsopano tiyeni tiwone mbali zina zazikulu za chizindikirocho.
Chakudya
Chakudya ndi gwero lalikulu la mphamvu m'thupi lathu. Chimapezeka muzakudya monga buledi, mpunga, pasitala, mbatata, ndiwo zamasamba, ndi zipatso. Gawo la `Chakudya Chonse Chopatsa Mphamvu` pa chizindikirocho likuwonetsa kuchuluka kwa chakudya chonse mu gawo limodzi.
Chofunika kwambiri, mtengo uwu wa "Chakudya Chonse" umaphatikizapo ulusi ndi shuga .
- Ulusi wa Zakudya: Ichi ndi gawo la zakudya za zomera zomwe matupi athu sangathe kuzigaya. Koma chili ndi maubwino ambiri. Chimakupangitsani kumva kukhuta,Zimathandiza kupewa kudzimbidwa komanso zimathandiza kuchepetsa kuchuluka kwa mafuta m'thupi m'magazi. Ndibwino kuti thanzi likhale ndi magalamu osachepera 25-38 a ulusi patsiku. Ngati chakudya chili ndi magalamu oposa 5 a ulusi, chikhoza kuonedwa ngati chakudya chokhala ndi ulusi wambiri .
- Shuga: Gawo ili la chizindikiro likuwonetsa kuchuluka kwa shuga mu chakudya. Izi zitha kuphatikizapo shuga wopezeka mwachilengedwe (monga fructose mu zipatso ndi lactose mu mkaka) ndi shuga wowonjezera . Ndi shuga wowonjezera womwe tiyenera kuda nkhawa kwambiri nawo. Madzi a chimanga okhala ndi fructose wambiri (HFCS) ndi chinthu china chotsekemera chopangidwa chomwe chimagwiritsidwa ntchito muzakudya izi.
Mafuta
Ngakhale anthu ambiri amaopa mawu oti mafuta, mafuta ndi ofunikira kwambiri m'thupi lathu. Timafunikira mafuta kuti tipange mahomoni ndikupanga maselo. Koma chofunika ndi
mtundu wa mafuta omwe timadya. Tiyeni tifotokoze izi mozama ndi tebulo ili m'munsimu.
| Mtundu wa mafuta | Kufotokozera ndi zitsanzo | Zotsatira pa thanzi |
|---|
| Mafuta abwino (mafuta osakhuta) | Mafuta Osakhuta Monounsaturated: Amapezeka mu mapeyala, mafuta a azitona, mtedza, ndi amondi. Mafuta Osakhuta Monounsaturated: Amapezeka mu salimoni, walnuts, ndi mafuta a soya. Izi zimapereka mafuta ofunikira monga omega-3 ndi omega-6. | Zabwino. Zimachepetsa kuchuluka kwa cholesterol yoyipa (LDL) komanso zimachepetsa chiopsezo cha matenda a mtima. |
| Mafuta Oipa (Mafuta Okhuta) | Amapezeka mu nyama (nyama, mkaka, batala, tchizi) ndi mafuta a kokonati ndi mafuta a kanjedza. Ndi olimba kutentha kwa chipinda. | Zosapatsa thanzi. Ngati mudya mopitirira muyeso, zimatha kuwonjezera kuchuluka kwa cholesterol yoipa ndikuwonjezera chiopsezo cha matenda a mtima. Samalani kuti musadye zoposa 5%-10% ya ma calories anu onse a tsiku ndi tsiku kuchokera ku izi. |
| Mafuta oipa kwambiri (Trans Fat) | Mtundu wa mafuta opangidwa mwaluso. Mafuta amenewa amapangidwa mafuta a masamba amadzimadzi akapakidwa haidrojeni kuti apange margarine wolimba ndi wosakaniza. | Zoopsa kwambiri. Zimawonjezera cholesterol yoyipa (LDL), zimachepetsa cholesterol yabwino (HDL), ndipo zimawonjezera kwambiri chiopsezo cha matenda a mtima. Pewani zakudya zomwe zili ndi izi nthawi iliyonse yomwe zingatheke. Ngakhale chizindikirocho chikunena kuti 0g, onani mndandanda wa zosakaniza zomwe zili ndi 'mafuta ochepa a hydrogenated'. |
Zinthu zofunika kuziganizira: Cholesterol ndi sodium
Cholesterol
Cholesterol yambiri yomwe timafunikira imapangidwa m'thupi lathu. Komabe, timapezanso cholesterol kuchokera ku zakudya za nyama zomwe timadya (nyama, mazira a yolk, ndi mkaka). Izi ndizofunikira kuti anthu omwe ali ndi cholesterol yambiri m'magazi azidziwa.
Sodium
Sodium ndi mchere wokha. Ngakhale kuti ndi wofunikira pakugwira ntchito bwino kwa mitsempha ndi minofu, ambiri a ife timadya mchere wochuluka kuposa momwe timafunira. Zakudya zokonzedwa, zakudya zam'chitini, ndi Zakudya zophikidwa nthawi yomweyo zimakhala ndi sodium wochuluka kwambiri.
Munthu wamkulu wathanzi sayenera kudya mamiligalamu 2,300 a sodium (pafupifupi supuni imodzi ya mchere) patsiku. Anthu omwe ali ndi kuthamanga kwa magazi , matenda a shuga , kapena matenda a impso ayenera kuchepetsa kudya mamiligalamu 1,500 patsiku. Funsani dokotala wanu kuti mudziwe zambiri.
Mawu ena ofunikira pa chizindikirocho
- % Mtengo wa Tsiku ndi Tsiku: Izi zikutiuza kuchuluka kwa michere yomwe munthu amene amadya ma calories 2000 patsiku angapeze kuchokera ku gawo limodzi la chakudya chimenecho. Izi zimatipatsa lingaliro la momwe chakudya chilili chopatsa thanzi.
- 5% kapena kuchepera: Zakudyazi zimapezeka muzochepa . (Mwachitsanzo, pazinthu monga Mafuta Okhuta ndi Sodium, %DV yotsika, ndi bwino).
- 20% kapena kuposerapo: Zakudya zili ndi kuchuluka kwakukulu (kochuluka). (Mwachitsanzo, %DV ikakhala yokwera pazinthu monga Ulusi, Vitamini D, Calcium, zimakhala bwino).
- Yolemeretsedwa (yowonjezera michere):Izi zikutanthauza njira yochotsera michere m'chakudya kenako n'kuiwonjezeranso. Mwachitsanzo, tirigu akapangidwa kukhala ufa wa buledi, mavitamini a B amachotsedwa. Ufa wa buledi 'wolemeretsedwa' umawonjezeranso mavitamini amenewo.
- Kulimbitsa: Izi zikutanthauza kuwonjezera zakudya ku chakudya chomwe sichinali mu chakudyacho poyamba. Mwachitsanzo, kuwonjezera vitamini D mu mkaka. Vitamini D imathandiza thupi kuyamwa calcium mu mkaka.
- Monosodium Glutamate (MSG): Ichi ndi chokometsera. Timachitchanso kuti 'Ajinomoto'. Ngakhale kuti anthu ena angakumane ndi vuto lochepa la ziwengo akamadya izi, bungwe la FDA lazindikira kuti ndi "zotetezeka" ngati zimagwiritsidwa ntchito nthawi zambiri.
Uthenga Wopita Nawo Kunyumba
- Yang'anani Kukula kwa Kutumikira: Musanayang'ane nambala yomwe ili pa chizindikirocho, onetsetsani kuti ndi ya kutumikira kamodzi kapena phukusi lonse.
- Samalani ndi shuga ndi mchere: Sankhani zakudya zomwe zili ndi shuga wochepa komanso sodium wowonjezera. Ngati shuga walembedwa koyamba pamndandanda wa zosakaniza, chepetsani chakudyacho.
- Sankhani mafuta abwino, chepetsani mafuta oipa: Sankhani zakudya zomwe zili ndi mafuta abwino monga monounsaturated ndi polyunsaturated. Pewani zakudya zomwe zili ndi mafuta okhuta komanso makamaka mafuta osinthika momwe mungathere.
- Idyani zakudya zokhala ndi ulusi wambiri: Phatikizani zakudya zokhala ndi ulusi wambiri monga tirigu wonse, zipatso, ndi ndiwo zamasamba muzakudya zanu.
- Pezani thandizo kuchokera ku % ya Mtengo wa Tsiku ndi Tsiku: Ngati ndi yochepera 5%, ndiye kuti ndi yocheperako mu michere imeneyo. Ngati ndi yoposa 20%, ndiye kuti ndi yochuluka mu michere imeneyo. Izi zimapangitsa kuti zikhale zosavuta kusankha pakati pa zabwino ndi zoyipa.
- Ngati mukukayika: Ngati mukufuna kuwongolera zakudya chifukwa cha kadyedwe kanu kapena matenda enaake, lankhulani ndi dokotala wanu za izi ndipo funsani upangiri woyenera.
Zokhudza zakudya, chizindikiro cha chakudya, zopatsa mphamvu, mafuta, chakudya, sodium, shuga, mfundo za zakudya, chizindikiro cha chakudya, zopatsa mphamvu, mafuta, shuga, sodium, kudya bwino
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