Kodi mbale yanu ndi yathanzidi? Tiyeni tidziwe bwino nkhani yeniyeni yokhudza zakudya!

Tonsefe timadya zakudya zingapo patsiku. Ndizachibadwa kudya tikakhala ndi njala. Koma kodi munayamba mwaganizapo za kufunika kwa "kudya" kumeneku kuposa kungochita zinthu zodzaza m'mimba mwanu? Ndipotu, chakudya chomwe timadya chili ngati mankhwala a thupi lathu. Zakudya zimenezi ndi chitsulo champhamvu chomwe chimatiteteza ku matenda, chimatipatsa mphamvu zogwirira ntchito zathu za tsiku ndi tsiku, komanso chimatipangitsa kukhala osangalala. Choncho lero, tiyeni tikambirane mwachidule za nkhani iyi ya zakudya.

Mwachidule, kodi zakudya zopatsa thanzi n’chiyani?

Zakudya zimatanthauza njira yonse yopezera michere yomwe thupi lathu limafunikira kuchokera ku chakudya chomwe timadya ndi kumwa ndikuigwiritsa ntchito kuti thupi likhale lolimba. Taganizirani thupi lathu ngati galimoto. Monga momwe galimoto imafunikira mafuta kuti iyende, thupi lathu limafunikira mphamvu kuti ligwire ntchito. Mphamvu imeneyo imachokera ku chakudya. Komanso, galimoto imafunikira zinthu monga mafuta a injini ndi choziziritsira kuti injini igwire bwino ntchito. Mofananamo, chiwalo chilichonse ndi dongosolo lililonse m'thupi lathu zimafunikira zinthu monga mavitamini ndi mchere kuti zigwire ntchito bwino. Zonsezi zikagwirizana, timanenedwa kuti "tikudya bwino."

Kufunika kwa zakudya zabwino sikungopereka mphamvu zokha. Kafukufuku wasonyeza kuti kudya zakudya zoyenera kungachepetse chiopsezo chotenga matenda akuluakulu monga matenda a shuga, matenda a mtima, ndi sitiroko . Kaya muli ndi chimfine kapena mukuchira opaleshoni, kudya zakudya zabwino kungakuthandizeni kuchira. Masiku ano, akatswiri akufufuzanso momwe zakudya zimakhudzira thanzi la maganizo.

Kodi zakudya zimenezi ndi ziti?

Zakudya zomwe timadya zitha kugawidwa m'magulu awiri akuluakulu. Monga magulu apadera ankhondo ndi magulu othandizira ankhondo athu. Zonsezi ndizofunikira kwambiri.

1. Zakudya zazikulu: Izi ndi zakudya zazikulu zomwe thupi lathu limafunikira kwambiri ndipo zimatipatsa mphamvu. Izi zili ngati maziko a thupi lathu.

2. Zakudya zopatsa thanzi: Izi ndi mavitamini ndi michere yomwe thupi limafunikira pang'ono, koma ndi yofunika kwambiri.

Kuwonjezera pa izi ziwiri, madzi ndi michere yofunika kwambiri yomwe sitingathe kukhala nayo popanda. Madzi ndi omwe amanyamula michereyi m'thupi lonse ndikunyamula mpweya kupita ku maselo.

Ma Macronutrients - Magwero athu a mphamvu

Awa ndi magulu akuluakulu omwe amapatsa matupi athu mphamvu kuti azigwira ntchito tsiku ndi tsiku.

• Chakudya: Mwachidule, wowuma, shuga, ndi ulusi ndiye magwero athu akuluakulu a mphamvu. Chakudya chimapezeka kwambiri muzakudya monga mpunga, buledi, mbatata, mbatata zotsekemera, ndi Zakudya zokhwasula-khwasula.
• Mapuloteni:Izi ndi zinthu zomwe zimamanga thupi. Mapuloteni ndi ofunikira pomanga minofu, kuchiritsa mabala, komanso kuwongolera ntchito ya mahomoni. Timapeza mapuloteni kuchokera ku zakudya monga nyama, nsomba, mazira, mkaka, mphodza, nsawawa, ndi nyemba zobiriwira.
• Mafuta: Awa ndi mafuta ndi mafuta. Amasunga mphamvu ndipo amathandiza thupi kuyamwa mavitamini ena. Komabe, si bwino kumwa zambiri mwa izi mopanda kufunikira. Zakudya monga mafuta a kokonati, cashews, mtedza, mapeyala, ndi mkaka zili ndi mafuta.

Zakudya Zam'thupi - Zochepa koma zamtengo wapatali

Timafunikira izi pang'ono, monga ma milligram kapena ma microgram. Koma kusowa kwa chilichonse mwa izi kungayambitse mavuto aakulu azaumoyo. Izi zimagawidwa m'magulu awiri: mavitamini ndi mchere.

Mavitamini

Izi zimathandiza thupi lathu kuchita zinthu zambiri, monga kusunga kagayidwe kachakudya koyenera komanso kukana matenda.

Mchere

Izi ndizofunikiranso pazochitika zosiyanasiyana m'thupi.

Magulu asanu akuluakulu a chakudya

Zakudya zopatsa thanzi zimapangidwa ndi zakudya zonse zomwe takambirana kale, ndipo zimaphatikizapo magulu asanu akuluakulu a zakudya.

• Zakudya za mkaka ndi mkaka
• Zipatso
• Chimanga
• Mapuloteni (nyama, nsomba, nyemba, mtedza)
• Ndiwo zamasamba

Ganizirani za mbale yanu. Ngati ili ndi mpunga (tirigu), supu ya nyemba (mapuloteni), chidutswa cha nsomba (mapuloteni), ndiwo zamasamba zobiriwira (masamba), ndi nthochi (chipatso) mukatha kudya, ndiye kuti chakudyacho chimakhala chokwanira.

Momwe zosowa za zakudya zimasinthira ndi ukalamba

Zakudya zimenezi zili ngati kulinganiza sikelo. Zosowazi zimasintha m'miyoyo yathu yonse. Mwana wamng'ono safunikira zakudya zomwe wachinyamata amafunikira. Zimasintha kwambiri tikamakula.

Zakudya za ana aang'ono

Kwa miyezi isanu ndi umodzi yoyambirira, mwana amalandira pafupifupi michere yonse yomwe amafunikira kuchokera ku mkaka wa m'mawere kapena mkaka wa m'mawere. Patatha miyezi isanu ndi umodzi, timayamba kupereka zakudya zowonjezera. Apa ndi pomwe amayi ambiri amakhala ndi mafunso okhudza zomwe angapereke komanso momwe angaperekere. Chinthu chabwino kwambiri choti muchite ndikufunsa upangiri kwa dokotala wa ana a mwana wanu. Kawirikawiri, kukonzekera chakudya chomwe chimaphatikizapo magulu asanu a zakudya omwe atchulidwa pamwambapa ndikwabwino kwambiri kuti mwana akule bwino.

Zakudya za akuluakulu

Lingaliro la magulu asanu a zakudya ndi lofanana kwa akuluakulu, koma pali kusiyana pang'ono pa zosowa za akazi ndi amuna.

• Azimayi nthawi zambiri amafunikira chitsulo chochuluka kuposa amuna chifukwa chitsulo chimatayika m'thupi ndi magazi panthawi ya msambo . Komanso, kusowa chitsulo panthawi ya mimba ndi kubereka kungayambitse kuchepa kwa magazi m'thupi.
• Amuna angafunikire zinthu monga vitamini B5 pang'ono kuposa akazi, chifukwa vitamini B5 imathandiza kukula kwa minofu, ndipo amuna nthawi zambiri amakhala ndi minofu yambiri.

Tikafika zaka 65, zosowa zathu za zakudya zimasinthanso. Chifukwa cha mankhwala kapena matenda, tingasiye kudya . Kenako, timadya pang'ono, zomwe zimachepetsa kuchuluka kwa zakudya zomwe thupi lathu limalandira. Pa msinkhu uwu, ndikofunikira kwambiri kusamala kwambiri zakudya zokhala ndi vitamini D ndi calcium kuti mafupa athu akhale olimba .

Matenda ena omwe amakhudza zakudya

Pali matenda ena omwe amakhudza mwachindunji zakudya zathu.

• Cancer Cachexia: Mukakhala ndi khansa, kagayidwe kanu ka thupi kamathamanga, ndipo kamagwiritsa ntchito mphamvu zambiri kuposa zomwe mumadya. Izi zimapangitsa kuti thupi lanu lizifooka.
• Kuvutika maganizo: Munthu amene ali ndi vuto la kuvutika maganizo angasiye kukonda kuphika ndi kudya chakudya.
• Kuvuta kumeza (Dysphagia): Munthu amene ali ndi vutoli amavutika kumeza zakudya zinazake, zomwe zingamupangitse kuphonya zakudya zofunika kwambiri.
• Matenda a Malabsorption: Apa ndi pamene matumbo athu sangathe kuyamwa bwino michere yomwe ili m'chakudya chomwe timadya.

Matendawa angayambitse kusowa kwa zakudya zokwanira m'thupi komanso kusowa kwa zakudya zokwanira m'thupi , zomwe zonsezi ndi mitundu ya kusowa kwa zakudya m'thupi.

Kodi kusiyana pakati pa ma calories ndi zakudya ndi kotani?

Izi ndi njira ziwiri zoyezera zomwe timadya, koma pali kusiyana.

• Kalori ndi gawo la mphamvu. Ma calories amayesa kuchuluka kwa mphamvu zomwe thupi lathu limapeza kuchokera ku chakudya.
• Zakudya ndi mankhwala ofunikira kuti thupi ligwire ntchito.

Mwachidule, lita imodzi ya mafuta ili ngati kalori m'galimoto. Koma kuchuluka kwa octane, kapena mtundu, wa mafuta amenewo kuli ngati michere. Timafunikira mphamvu (ma calories) komanso magwiridwe antchito abwino (zakudya).

Kodi ndingapeze thandizo kwa ndani ngati ndili ndi mafunso okhudza zakudya?

Ngati muli ndi nkhawa kapena mafunso okhudza zakudya zanu, chinthu chabwino komanso chotetezeka kuchita ndikulankhula ndi dokotala wa banja lanu (dokotala). Iye angakupatseni upangiri womwe mukufuna kutengera thanzi lanu. Angakutumizireninso kwa katswiri wazakudya yemwe ndi katswiri pankhaniyi.

Pali mwambi wakuti, "Ndiwe amene umadya." Ngakhale kuti si zoona 100%, pali zoona zambiri. Zakudya zomwe timadya ndi kumwa, zakudya zomwe timaika m'thupi lathu, zimakhudza thanzi lathu lakuthupi komanso la maganizo. Choncho ganizirani za chakudya chanu. Onani ngati chikukupatsani mphamvu ndikukuthandizani kukhala ndi thanzi labwino.