Kodi aliyense m'banja mwanu akupeza ulusi wokwanira? Tiyeni tikambirane za izi!

Moni! Muli bwanji? Lero tikambirana za chinthu chomwe anthu ambiri sachiganizira, koma chofunikira kwambiri pa matupi athu. Ndicho ulusi, kapena monga momwe chimatchulidwira mu Chingerezi `(Ulusi)` . Mwina munamvapo mawu awa, munamvapo dokotala akunena, kapena munawawona pa phukusi la chakudya. Ndiye ulusi ndi chiyani? Nchifukwa chiyani uli wofunika kwambiri kwa ife? Tiyeni tidziwe zonse za izi lero.

Kodi ulusi ndi chiyani? Tiyeni tipeze yankho mosavuta!

Mwachidule, ulusi ndi mtundu wa chakudya chomwe chimapezeka muzakudya zomwe timadya, koma matupi athu sangathe kuchigaya (ndiko kuti, kugayidwa ndikusintha kukhala mphamvu). Inde, mwamva bwino, izi sizingagayidwe. Koma ndicho chomwe chimatipindulitsa! Ulusi uwu umapezeka kwambiri muzakudya zochokera ku zomera monga zipatso, ndiwo zamasamba, nyemba, ndi mtedza (monga, nsawawa, nyemba zobiriwira, mphodza).

Tsopano onani, pali mitundu iwiri ikuluikulu ya ulusi uwu. Ndi:

1. Ulusi Wosungunuka: Mtundu uwu umasungunuka m'madzi. Monga oats, omwe amakhuthala pang'ono mukaziyika m'madzi. Izi zimathandiza kuchepetsa kuchuluka kwa cholesterol yoyipa m'thupi lathu. Zimathandizanso kuwongolera kuchuluka kwa shuga m'magazi. Izi zikutanthauza kuti ndi zabwino kwambiri kwa anthu odwala matenda ashuga .

2. Ulusi Wosasungunuka: Monga momwe dzinalo likusonyezera, izi sizisungunuka m'madzi. Izi ndi njira yabwino yothetsera mavuto monga kudzimbidwa . Zimagwira ntchito ngati chotsukira m'matumbo ndipo zimathandiza kuti ndowe zituluke mosavuta.

Mitundu yonseyi ndi yofunika kwambiri kuti munthu akhale ndi moyo wathanzi. Sikokwanira kungotenga imodzi yokha, muyenera kutenga zonse ziwiri moyenera.

Kodi timapeza phindu lotani kuchokera ku ulusi?

Chabwino, tsopano tiyeni tiwone chifukwa chake ulusi uwu ndi wabwino kwambiri m'matupi athu. Kudya zakudya zokhala ndi ulusi wambiri kumakupatsani zabwino zambiri, monga:

• Amaletsa kapena kuchiza kudzimbidwa: Uwu ndiye phindu lalikulu lomwe anthu ambiri amadziwa. Ulusi wosasungunuka umathandiza kuti ndowe ziziyenda mosavuta m'matumbo mwathu. Chifukwa chake, ndi wabwino pamavuto monga kudzimbidwa komanso kuvutika kupita kuchimbudzi.
• Kumapatsa munthu kumva kukhuta, kumathandiza kuchepetsa thupi: Kudya zakudya zokhala ndi ulusi wambiri kumakupangitsani kumva kukhuta mwachangu, komanso kumachepetsa kudya kosafunikira. Chifukwa chake, kumathandiza kuchepetsa kulemera kwa thupi. Tangoganizani, mumamva kukhuta motani mukadya chidutswa cha buledi wa chimanga kapena chidutswa cha buledi woyera, sichoncho? Zakudya za tirigu wonse ndi chitsanzo chabwino cha izi.
• Amachepetsa cholesterol yoyipa: Ulusi wosungunuka, makamaka, ungathe kuchepetsa kuchuluka kwa cholesterol yoyipa m'magazi. Izi zimathandiza kuchepetsa chiopsezo cha matenda a mtima.
• Zimathandiza kupewa matenda a mtima ndi matenda a shuga: Ulusi umathandiza kuteteza matenda onsewa mwa kuchepetsa cholesterol ndi kuwongolera shuga m'magazi.
• Zingachepetse chiopsezo chotenga mitundu ina ya khansa:Kafukufuku wina wasonyeza kuti kudya zakudya zokhala ndi ulusi wambiri kungachepetse chiopsezo chotenga mitundu ina ya khansa, monga khansa ya m'matumbo.

Kodi ana athu amafunikira ulusi wochuluka bwanji?

Tsopano tiyeni tiwone kuchuluka kwa ulusi womwe ana athu m'nyumba mwathu, kutanthauza kuti ana anu, amafunikira patsiku. Pali njira yosavuta yopezera izi. Tengani zaka za mwana wanu ndikuwonjezera 5 kapena 10. Nambala imeneyo ndi kuchuluka kwa ulusi womwe ayenera kupeza patsiku mu magalamu `(g)` .

Taganizirani izi motere:

• Mwana wazaka 5 amafunikira pakati pa magalamu 10 ndi 15 (g) a ulusi patsiku. (Ndiye kuti, 5 + 5 = 10, 5 + 10 = 15)
• Mwana wazaka 10 amafunikira magalamu 15 mpaka 20 (g) a ulusi patsiku. (10 + 5 = 15, 10 + 10 = 20)
• Mwana wazaka 15 amafunika magalamu 20 ndi 25 (g) a ulusi patsiku. (15 + 5 = 20, 15 + 10 = 25)

Kodi mukumvetsa? Lingaliro ili ndi lovuta. Koma mwanjira iyi mutha kuganizira za kuchuluka kwa ulusi womwe mwana amafunikira. Munthu wamkulu amafunikira pafupifupi magalamu 25-30 a ulusi patsiku.

Ndi zakudya ziti zomwe zili ndi ulusi wambiri?

Chabwino, tsopano tadziwa kufunika kwa ulusi ndi kuchuluka kwa ulusi womwe timafunikira. Ndiye, ndi zakudya ziti zomwe tingapeze ulusi wambiri kuchokera? Nayi njira:

• Mbewu Zonse: Izi ndi mfumu ya ulusi. Mwachitsanzo, mkate wa tirigu wonse 100% (monga mkate wa tirigu wonse, mkate wa atta pita), osati mkate woyera womwe mumapeza m'sitolo, ndi wabwino. Komanso, mpunga wopanda chimanga (mpunga wofiirira/mpunga wofiira ), oats , cornflakes (sankhani womwe uli ndi shuga wochepa), ndi muesli .
• Nyemba zouma zophikidwa: Nyemba monga mphodza, nsawawa, nyemba zobiriwira, nandolo, ndi soya ndi gwero labwino la ulusi zikaphikidwa. Izi zitha kudyedwa ngati supu kapena ndi mafuta.
• Zipatso ndi ndiwo zamasamba: Palibe chonena chapadera pa izi. Mitundu yonse ya zipatso, ndiwo zamasamba, ndi masamba obiriwira ali ndi ulusi wambiri. Zipatso zomwe zingadyedwe ndi khungu (monga maapulo, ma nectarine, ndi mapeyala) ndi ndiwo zamasamba (monga kaloti, nkhaka, ndi beetroot) zimakhala ndi ulusi wambiri. Zipatso zakomweko monga nthochi, guava, mango, ndi papaya nazonso ndi zabwino kwambiri.
• Mtedza ndi Mbewu: Mtedza monga cashews, mtedza, amondi , mbewu za dzungu, mbewu za mpendadzuwa, mbewu za mavwende, mbewu za chia , ndi mbewu za fulakesi ndi magwero abwino a ulusi. Koma samalani ndi kuchuluka kwa chakudya chomwe mumadya, chifukwa chimakhala ndi ma calories ambiri. Kungodya pang'ono patsiku ndikokwanira.

Chofunika kwambiri ndichakuti njira yabwino kwambiri kwa ife ndi ana athu yopezera ulusi ndi kuchokera ku zakudya zachilengedwe monga izi. Kaya ndi mapiritsi kapena zowonjezera zina zopangidwa.Izi ndi zabwino kwambiri kuposa kudya ulusi moyenera. Chifukwa, zakudya zachilengedwezi sizimangokhala ndi ulusi, komanso zimakhala ndi michere ndi mavitamini ambiri omwe thupi lathu limafunikira.

Komabe, ngati pazifukwa zina dokotala wanu akulangizani kuti inu kapena mwana wanu mutenge mankhwala owonjezera a ulusi , muyenera kugwiritsa ntchito monga momwe dokotalayo akulangizirani.

Kodi tingawonjezere bwanji ulusi uwu ku zakudya za aliyense m'banja?

Funso lofunika kwambiri ndi ili. Tikudziwa kuti ulusi ndi wabwino kwa ife, koma tingauike bwanji muzakudya zathu za tsiku ndi tsiku? Musadandaule, sikovuta kwenikweni. Kusintha pang'ono chabe kungathandize. Nazi njira zosavuta zomwe mungagwiritse ntchito:

• Werengani Zolemba Zazakudya pa Maphukusi a Chakudya: Yang'anani kumbuyo kwa mapepala azakudya omwe mumagula kusitolo kuti muwone ngati "zilembo zazakudya" zikulemba kuchuluka kwa ``(Ulusi)`` . Yesani kusankha zakudya zomwe zili ndi magalamu atatu ``(g)`` kapena kuposa pamenepo.
• Sankhani Tirigu Wathunthu M'malo mwa Tirigu Woyengedwa: Mwachidule, onjezani zinthu monga mkate wabulauni m'malo mwa mkate woyera, mpunga wofiira/wofiirira m'malo mwa mpunga woyera, ndi pasitala wa tirigu wonse m'malo mwa pasitala wamba muzakudya zanu. Izi zipangitsa kusiyana kwakukulu.
• Idyani zipatso zonse m'malo mwa madzi a zipatso: Mukapanga madzi a zipatso, ulusi nthawi zambiri umachotsedwa. Choncho ndi bwino kudya chipatso chonse. Mwanjira imeneyi, mumapeza ulusi wonse.
• Onjezani zipatso ndi ndiwo zamasamba pa chakudya chilichonse: Yesani kuwonjezera zipatso kapena ndiwo zamasamba pa chakudya cham'mawa, chamasana, ndi chamadzulo. Yesani kudya zipatso ndi ndiwo zamasamba zosachepera 5 patsiku. Mwachitsanzo, ngati mudya mchere ndi tsabola ndi mpunga ndi mkaka pa chakudya cham'mawa, mutha kuwonjezera nthochi. Pa chakudya chamasana, idyani mitundu iwiri kapena itatu ya ndiwo zamasamba ndi saladi wobiriwira ndi mpunga.

Njira zina zowonjezera ulusi ku chakudya ndi zokhwasula-khwasula

Nazi malingaliro ena:

• Mukadya zinthu monga yogati , chimanga , ndi oats, onjezerani zipatso zina (monga mango, nthochi, papaya) ndi mtedza (monga ma cashews, mtedza) pamwamba.
• Mukapanga sangweji , onjezani ndiwo zamasamba monga letesi, tomato, nkhaka, ndi avocado .
• Mukaphika supu kapena saladi , onjezerani nyemba monga mphodza ndi nandolo. Kuwonjezera barele pang'ono ku supu ya ndiwo zamasamba kudzawonjezeranso ulusi.
• Mukaphika makeke ndi ma buns kunyumba, onjezerani ufa wa bran kapena oat pang'ono. Izi zitha kuwonjezera ulusi.
• Kwa chakudya chopepukaNdi bwino kupereka paketi ya popcorn (yopangidwa kunyumba ndi yabwino, yokhala ndi mchere wochepa ndi shuga), makeke a tirigu wonse , zipatso (chidutswa cha guava, zipatso zina), ndi ndiwo zamasamba (monga karoti, chidutswa cha nkhaka).

Kodi ndi chiyani china chomwe tiyenera kudziwa pankhaniyi?

Powonjezera ulusi muzakudya zathu, muyeneranso kudziwa zinthu zina zing'onozing'ono.

• Mukawonjezera ulusi muzakudya zanu, onjezerani pang'onopang'ono: Musawonjezere ulusi wambiri muzakudya zanu nthawi imodzi. Kuchita izi kungayambitse kusasangalala monga kudzimbidwa, mpweya, ndi kupweteka m'mimba. Choncho, onjezerani zakudya zokhala ndi ulusi pang'onopang'ono kwa milungu ingapo. Kenako thupi lanu lidzazolowera.
• Ana ayenera kumwa madzi ambiri: Ulusi umafunika kukhala ndi madzi okwanira kuti uzitha kuyenda mosavuta m'matumbo. Popeza ulusi umayamwa madzi, kusadya madzi kungapangitse kuti ana azidzimbidwa. Chifukwa chake, limbikitsani ana kumwa madzi ambiri tsiku lonse. Izi zikugwiranso ntchito kwa akuluakulu.

Kumbukirani, ngati mwana wanu akutsegula m'mimba nthawi zonse, kudzimbidwa , kapena kupweteka m'mimba, kapena ngati muli ndi mafunso kapena nkhawa zokhudzana ndi zakudya za banja lanu, onetsetsani kuti mwaonana ndi dokotala wa banja lanu kuti akupatseni upangiri.

Ndiye, kodi uthenga umene tikufuna kutenga kuchokera mu nkhaniyi ndi wotani?

Chabwino, lero takambirana zambiri za ulusi , sichoncho? Mwachidule, ulusi ndi chinthu chomwe matupi athu amafunikira.

• Ndikofunikira kwambiri kuphatikiza zakudya zokhala ndi ulusi wambiri (zipatso, ndiwo zamasamba, tirigu wonse, mtedza) muzakudya zanu za tsiku ndi tsiku.
• Izi zimaletsa kudzimbidwa, zimawongolera kulemera, zimachepetsa cholesterol, komanso zimathandiza kuteteza matenda a shuga ndi matenda a mtima.
• Kuchuluka kwa ulusi womwe ana amafunikira kumasiyana malinga ndi zaka zawo. Dziwani zimenezo.
• Mukawonjezera ulusi muzakudya zanu, onjezerani pang'onopang'ono, ndipo imwani madzi ambiri.
• Ndi bwino kupeza ulusi wochokera ku zakudya zachilengedwe.

Kotero, kuyambira lero, yesani kuwonjezera ulusi pang'ono kwa aliyense mu zakudya za banja lanu. Zidzakuthandizani kwambiri kuti mukhale ndi thanzi labwino komanso osangalala. Ngati muli ndi mafunso aliwonse, musaope kufunsa dokotala, chabwino?

Ulusi , ulusi wazakudya, zakudya za ana, kudzimbidwa, kudya zakudya zopatsa thanzi, tirigu wonse