Chakudya ndi Shuga: Zabwino Kapena Zoipa? Tiyeni Tidziwe!

Tikamalankhula za chakudya chomwe timadya tsiku lililonse, nthawi zambiri timamva mawu oti 'chakudya' ndi 'shuga'. Ena amati izi sizothandiza thupi, pomwe ena amati sitingathe kukhala popanda izo. Nkhani yeniyeni ndi yotani? Ngati muli ndi vuto pang'ono ndi izi, tiyeni tifotokoze zonse lero. Tiyeni tidziwe momwe zinthuzi zimakhudzira thanzi lathu.

Kodi chakudya cham'mawa ndi chiyani?

Choyamba, tiyeni tiwone zomwe chakudya cham'mawa chili. Mwachidule, ndi mafuta ofunikira komanso opezeka mosavuta omwe amapatsa matupi athu mphamvu . Ali ngati mafuta a galimoto. Zakudya za m'mawa izi ndizofunikira kwa ana ndi akulu kuti akhale ndi thanzi labwino.

Tsopano pali mitundu iwiri ya chakudya cham'mimba ichi:

• Chakudya Chosavuta: Izi zimatchedwanso shuga wosavuta. Zitsanzo zimaphatikizapo fructose, shuga, ndi lactose mu mkaka. Izi nthawi zambiri zimapezeka muzakudya zopatsa thanzi monga zipatso.
• Chakudya Chovuta Kwambiri: Izi zimatchedwanso kuti starch. Zimapezeka mu ndiwo zamasamba zokhala ndi starch monga mbatata ndi mbatata zotsekemera, tirigu wonse , mpunga, buledi, ndi chimanga china.

Chabwino, tsopano tiyeni tiwone momwe chakudya ndi shuga zimenezi zimagwiritsidwira ntchito mkati mwa thupi. Chakudya chilichonse chomwe timadya chimagayidwa ndipo pamapeto pake chimasanduka shuga wosavuta. Kenako shuga uyu amalowa m'magazi. Pamene shuga m'magazi akuwonjezeka motere, kapamba wathu amakhala ndi chiwalo chotchedwa kapamba , chomwe chimapanga mahomoni otchedwa insulin . Insulin iyi ndi yomwe imathandiza kutenga shuga m'magazi ndikutumiza m'maselo a thupi. Pamenepo maselo amenewo amatha kugwiritsa ntchito shugayo kupanga mphamvu. Kodi mukumvetsa?

Chakudya m'zakudya zina - makamaka zomwe zili ndi shuga wosavuta komanso woyengedwa bwino (monga buledi, mpunga woyera) - chimagayidwa mwachangu kwambiri, zomwe zimapangitsa kuti shuga m'magazi akwere mofulumira. Komabe, chakudya chovuta (monga chomwe chimapezeka mu tirigu wonse) chimatenga nthawi yayitali kuti chigayidwe, zomwe zimapangitsa kuti shuga m'magazi akwere pang'onopang'ono. Kudya zakudya zambiri zomwe zimayambitsa shuga m'magazi kungakulitse chiopsezo chanu chotenga matenda monga matenda a shuga .

Si zakudya zonse zokhala ndi chakudya cham'thupi chochuluka zomwe zimapangidwa mofanana. Zina zimakhala ndi thanzi labwino kuposa zina. Nazi zina mwazabwino zomwe mungasankhe:

• Zakudya zam'mawa za tirigu wathunthu
• Mpunga wa bulauni
• Buledi wa tirigu wonse
• Zipatso zatsopano
• Ndiwo zamasamba
• Mkaka wopanda mafuta ambiri ndi zinthu zopangidwa ndi mkaka

Zakudya zabwino komanso zopatsa thanzi kwa mwana wazaka zoposa ziwiri ziyenera kupereka pakati pa 50% ndi 60% ya ma calories ochokera ku chakudya cham'thupi. Koma chofunika kwambiri ndichakuti chakudya cham'thupi chambirichi chizichokera ku magwero abwino ndipo shuga wowonjezera ndi wochepa.

Kodi chakudya china cham'madzi (carbohydrates) chili choipa kwenikweni?

Zakudya zimenezi zakhala zikuimbidwa mlandu kwa nthawi yayitali, sichoncho? Akatswiri azachipatala makamaka amati kudya zakudya zambiri zokonzedwa bwino - kutanthauza shuga wokonzedwa bwino womwe umapezeka mu toffee, chokoleti, ndi zakumwa zotsekemera, ndi zinthu monga mpunga woyera ndi ufa wa buledi (womwe umagwiritsidwa ntchito popanga pasitala ndi buledi wambiri) - ndi chimodzi mwa zifukwa zomwe kunenepa kwambiri, kutanthauza kunenepa kwambiri, kulili kofala masiku ano.

Kodi chakudya chimodzi chingayambitse bwanji vuto lalikulu chonchi? Taganizirani izi, chakudya chopatsa thanzi 'choipa' (shuga ndi zakudya zoyengedwa) n'chosavuta kupeza, chimabwera chochuluka, chimakoma bwino, ndipo sichikukhutitsani mwachangu. Choncho anthu amadya zambiri kuposa momwe amafunikira. Zina mwa izo sizimafunikira thupi - mwachitsanzo, zakumwa zotsekemera, chokoleti cha toffee ndi 'ma calories opanda kanthu' . Ndiko kuti, ndi mphamvu chabe, palibe zakudya.

Koma izi sizikutanthauza kuti shuga wamba wonse ndi woipa. Kumbukirani, tidakambirana kale za chakudya chosavuta chomwe chimapezeka muzakudya zopatsa thanzi monga zipatso, ndiwo zamasamba, ndi mkaka. Izi zimapereka michere yambiri yofunika yomwe imathandiza thupi kukula ndikukhala ndi thanzi labwino. Mwachitsanzo, ngakhale zipatso zatsopano zili ndi chakudya chosavuta, zilinso ndi zinthu zambiri zamtengo wapatali monga mavitamini ndi ulusi .

Nanga n’chifukwa chiyani chakudya cham’madzi chovuta kwambiri chili chabwino?

Malangizo azakudya nthawi zambiri amalimbikitsa kuti theka la tirigu womwe timadya ukhale chakudya chopatsa thanzi. Mbewu zonse - kutanthauza tirigu wonse monga mpunga wofiirira, oatmeal, buledi wonse ndi chimanga - ndi zosankha zabwino kwambiri. Zakudya zokhala ndi tirigu wonse zingathandize kuteteza matenda a shuga ndi matenda a mtima. Zakudya zopatsa thanzi zimakhalanso ndi ubwino wotsatira:

• Zimatenga nthawi yayitali kuti zigayidwe: Mbewu zonse zimakhala ndi magawo atatu onse a tirigu (nthaka, nyongolosi, ndi nthanga). Mbewu zoyengedwa bwino, kumbali ina, zimakhala ndi nthanga zokha. Popeza thupi liyenera kugwira ntchito molimbika kuti ligayidwe, kugaya chakudya kumatenga nthawi yayitali. Zakudya zikalowa m'thupi, zimakhala zosavuta kuti thupi lizigwiritse ntchito.
• Zakudya zokhala ndi ulusi wambiri: Zakudya zokhala ndi ulusi wambiri zimakukhutiritsani mwachangu, zomwe zimachepetsa kudya kwambiri. Sikuti zokhazo, komanso zikasakanizidwa ndi madzi ambiri, ulusi uwu umathandiza chakudya kuyenda mosavuta m'mimba, kuteteza kudzimbidwa. Zingathandizenso kuteteza ku khansa zina za m'matumbo.
• Amapereka mavitamini ndi michere: Mbewu zonse zimakhala ndi mavitamini ndi michere yofunika monga mavitamini B, magnesium, ndi iron.

Mwana wamba wa msinkhu wa sukulu ayenera kudya tirigu pafupifupi 'ma ounce' anayi mpaka asanu ndi limodzi patsiku. ('Ma ounce' ndi kuchuluka kwa chakudya chomwe chili mu chakudya. Mwachitsanzo, chidutswa cha mkate, kapu ya chimanga, kapena theka la kapu ya mpunga wophikidwa, pasitala, kapena phala.) Osachepera theka la izi ziyenera kuchokera ku tirigu wonse.

Nanga bwanji za shuga?

Zakudya zokhala ndi shuga wowonjezera (zakumwa zotsekemera, mabisiketi, makeke, chokoleti cha toffee, ayisikilimu, zakumwa zina za zipatso) zimakhala ndi ma calories ambiri komanso zakudya zochepa. Zakudya zokhala ndi shuga wambiri zimagwirizanitsidwa ndi kunenepa kwambiri. Kudya shuga wochuluka kungayambitsenso kuwola kwa mano . Nthawi zambiri amati zochepera 10% za ma calories athu a tsiku ndi tsiku ziyenera kuchokera ku shuga wowonjezera.

M'malo mwa zakudya zokhala ndi shuga, patsani ana anu zakudya zabwino monga zipatso. Zipatso ndi chakudya chokoma chomwe chimaperekanso ulusi ndi mavitamini omwe ana amafunikira.

Njira yabwino yochepetsera shuga wowonjezera ndi kusiya kumwa soda ndi zakumwa zina zokhala ndi shuga. Kumbukirani malangizo awa:

• Chitini cha 355 ml (pafupifupi ma ounces 12) cha chakumwa chofewa chokhala ndi carbonated chili ndi supuni 10 za shuga (pafupifupi magalamu 49) ndi ma calories 150.
• M'maiko ena (ndipo vutoli likukulirakulira pang'onopang'ono ku Sri Lanka, sichoncho?) shuga wambiri wowonjezera mu zakudya za ana za tsiku ndi tsiku umachokera ku zakumwa zotsekemera izi.
• Kumwa chakumwa chimodzi cha shuga cha 355 ml patsiku kumawonjezera chiopsezo cha mwana chonenepa kwambiri.
• Asidi mu zakumwa zotsekemera amatha kusungunula enamel ya mano, ndipo shuga wambiri ungayambitsenso mabowo.

M'malo mwa zakumwa zotsekemera kapena 'zakumwa zamadzimadzi' (zomwe nthawi zambiri zimakhala ndi shuga wowonjezera, monga ma soda), perekani mkaka wopanda mafuta ambiri, madzi, kapena madzi a zipatso 100%. Koma kumbukirani: Ngakhale kuti madzi a zipatso 100% alibe shuga wowonjezera, amatha kuwonjezera ma calories kuchokera ku shuga wachilengedwe. Choncho chepetsani madzi a zipatso kukhala ma ounces 4-6 (118-177 ml) kwa ana osakwana zaka 7. Musapereke zoposa pamenepo, zomwe zikutanthauza kuti ana aang'ono sayenera kupitirira ma ounces 8-12 (237-355 ml).

Kodi mungasankhe bwanji chakudya chopatsa thanzi?

Sizophweka nthawi zonse kudziwa chabwino ndi choipa. 'Nutrition Facts Label' yomwe ili pamapaketi a chakudya ingakuthandizeni pa izi.

Kuti mudziwe bwino lomwe chakudya chomwe chili ndi chakudya, samalani manambala atatu awa:

• Chakudya Chonse: Izi zalembedwa mu magalamu. Mtengo uwu umaphatikizapo mitundu ingapo ya chakudya: ulusi wa zakudya, shuga, ndi chakudya china.
• Ulusi wa Zakudya: Izi zalembedwa pansi pa 'chakudya chonse cha chakudya.' Ulusi wa zakudya ulibe ma calories, ndipo zakudya zokhala ndi ulusi wambiri zimapereka maubwino ambiri pa thanzi.
• Shuga:Izi zalembedwanso pansi pa 'chakudya chonse'. Zolemba zatsopano za zakudya tsopano zimasiyanitsa pakati pa shuga wachilengedwe ndi shuga wowonjezera. Shuga wachilengedwe amapezeka mu zinthu monga zipatso ndi mkaka. Shuga wowonjezera nthawi zambiri amapezeka mu zinthu monga zokhwasula-khwasula, ma tofi, ndi zakumwa zotsekemera. Kuti muwone ngati chakudya chili ndi shuga wowonjezera, yang'anani mndandanda wa zosakaniza. Yang'anani shuga, madzi a chimanga, kapena zotsekemera monga dextrose, fructose, uchi, kapena molasses. Ndi bwino kupewa zinthu zomwe zili ndi zotsekemera izi kumayambiriro kwa mndandanda wa zosakaniza.

Ngakhale kuti chakudya cham'mawa chimakhala ndi ma calories pafupifupi 4 pa gramu imodzi, shuga wambiri mu zokhwasula-khwasula ukhoza kuchulukana mwachangu. Ndipo 'ma calories opanda kanthu' amenewa nthawi zambiri amakhala ochepa kwambiri mu zakudya zina.

Ndiye, kodi mumatani kuti chakudya cham'mawa chikhale gawo la zakudya zabwino? (Kumbukirani izi!)

Chabwino, takambirana zambiri za chakudya ndi shuga. Chifukwa chake, tiyeni tiganizire za thanzi la aliyense m'banja mwanu.

• Sankhani chakudya chabwino cha m'thupi: Gulani tirigu wonse, zipatso, ndiwo zamasamba, ndi mkaka wopanda mafuta ambiri ndi zinthu zopangidwa ndi mkaka.
• Chepetsani zakudya zokhala ndi shuga wowonjezera: Makamaka chepetsani kumwa zakumwa zotsekemera, ma tofu, ndi makeke momwe mungathere.
• Sungani ana akuchita zinthu zolimbitsa thupi tsiku lililonse: alimbikitseni kusewera ndi kuchita masewera olimbitsa thupi.
• Khalani chitsanzo chabwino: Ana anu akamakuonani mukuchita zinthu zabwino, adzaphunziranso zomwezo. Izi zidzawathandiza kukhala ndi moyo wathanzi kuyambira ali aang'ono.

Kumbukirani, chakudya cham'mawa si mdani wathu. Chofunika ndi kusankha mitundu yoyenera ya chakudya cham'mawa, mu kuchuluka koyenera . Chimodzimodzinso ndi shuga, choncho ndi bwino kusankha zakudya zopatsa thanzi zomwe zili ndi shuga wachilengedwe ndikupewa shuga wowonjezera momwe tingathere.

Chakudya , shuga, chakudya chosavuta, chakudya chovuta, tirigu wonse, shuga wowonjezera, kudya bwino, zakudya zopatsa thanzi, thanzi la ana