Lero, tikambirana za chakudya cham'mawa ndi shuga, zomwe ndi zofunika kwambiri pa zakudya zathu. Mwina mwamvapo maganizo ambiri otsutsana pa izi. Tiyeni tikambirane zomwe zilidi, kaya ndi zabwino kapena zoipa pa thupi lanu, komanso momwe mungasankhire zoyenera m'njira yosavuta kumva.
Kodi chakudya cham'mawa ndi chiyani?
Mwachidule, chakudya cham'mawa ndiye gwero lalikulu la mafuta m'thupi lanu. Kaya ndinu mwana kapena wamkulu, ndi ofunikira kwambiri kuti mukhale ndi thanzi labwino. Ganizirani chakudya cham'mawa ngati mafuta a galimoto yanu. Nthawi zambiri chimabwera m'njira ziwiri:
Chakudya Chosavuta
Izi zimadziwikanso kuti shuga wosavuta . Zitsanzo zake ndi monga fructose yomwe imapezeka mu zipatso ndi lactose yomwe ili mu mkaka. Kumbukirani, izi zimapezekanso mu zipatso zopatsa thanzi. Komabe, shuga wowonjezeredwa ku chokoleti ndi zakumwa zoziziritsa kukhosi nawonso ali m'gululi.
Chakudya Chovuta Kwambiri
Izi nthawi zambiri zimatchedwa kuti starch . Mumazipeza mu ndiwo zamasamba zokhala ndi starch monga mbatata ndi zilazi, tirigu wonse, mpunga, buledi, ndi chimanga chosiyanasiyana. Izi zimapatsa thupi lanu mphamvu pang'onopang'ono komanso mosalekeza.
Kodi thupi lanu limagaya bwanji?
Dziwani kuti ngakhale chakudya cham'thupi chitakhala chosavuta kapena chovuta, thupi lanu pamapeto pake limachigawa kukhala shuga wosavuta . Shuga awa amalowa m'magazi mwanu. Pamene shuga m'magazi mwanu akukwera, kapamba wanu amatulutsa mahomoni otchedwa insulin . Insulin iyi imagwira ntchito ngati kiyi, kulola shuga m'magazi mwanu kulowa m'maselo anu kuti agwiritsidwe ntchito ngati mphamvu. Kodi zimenezo n'zomveka?
Tsopano, zakudya zina (makamaka zomwe zili ndi shuga wosavuta, ufa woyera wokonzedwa bwino, kapena mpunga woyera wopukutidwa) zimagayidwa mwachangu kwambiri, zomwe zimapangitsa kuti shuga m'magazi akwere kwambiri. Mosiyana ndi zimenezi, chakudya chophatikizana (chomwe chimapezeka mu tirigu wonse) chimagayidwa pang'onopang'ono, zomwe zimapangitsa kuti shuga m'magazi akwere pang'onopang'ono. Kudya zakudya zomwe zimayambitsa shuga m'magazi kungakulitse chiopsezo chanu chokhala ndi matenda monga Matenda a Shuga.
Zakudya zina zokhala ndi chakudya cham'thupi chochuluka zimakhala ndi thanzi labwino kuposa zina. Zosankha zabwino ndi izi:
- Tirigu wathunthu
- Tirigu wonse (monga mpunga wofiirira)
- Buledi wa tirigu wonse
- Zipatso zatsopano
- Ndiwo zamasamba
- Zakudya za mkaka zopanda mafuta ambiri
Kuti mwana wazaka zoposa ziwiri akhale ndi chakudya chokwanira komanso chopatsa thanzi, 50% mpaka 60% ya chakudya chake cha tsiku ndi tsiku chiyenera kuchokera ku chakudya cham'thupi. Lamulo lofunika kwambiri ndikuonetsetsa kuti zambiri mwa izi zimachokera kuzinthu zabwino komanso kuchepetsa shuga wowonjezera .
Kodi palidi chakudya cha "chabwino" ndi "choipa"?
Zakudya za m'thupi zakhala zikuipiraipira posachedwapa, sichoncho? Akatswiri ambiri azachipatala amakhulupirira kuti kudya kwambiri chakudya cham'thupi chokonzedwa bwino—monga shuga wowonjezeredwa mu maswiti ndi soda, komanso mpunga woyera ndi ufa woyera (womwe umapezeka mu pasta ndi buledi zambiri)—ndizo zomwe zimapangitsa kuti kunenepa kwambiri kuchuluke.
Kodi zotsatira za chakudya "choyipa" ndi zotani?
Kodi chakudya chamtundu umodzi chingabweretse bwanji mavuto aakulu chonchi? Taganizirani izi motere: chakudya "choipa" ichi (shuga ndi zakudya zoyengedwa) chimapezeka mosavuta, chimabwera m'magulu ambiri, ndipo chimakhala chokoma, koma sichikupangitsani kumva kuti mwakhuta. Chifukwa chake, anthu amakonda kudya mopitirira muyeso. Zina sizipatsa thanzi konse—zinthu monga sodas ndi maswiti ndi "ma calories opanda kanthu" chabe.
Kodi shuga wamba onse ndi oipa?
Sizofunikira kwenikweni. Zakudya zopatsa thanzi zimapezekanso muzakudya zambiri zopatsa thanzi, monga zipatso, ndiwo zamasamba, ndi mkaka. Izi zimapereka michere yofunika kwambiri yomwe imathandizira kukula kwanu ndi thanzi lanu. Mwachitsanzo, zipatso zatsopano zimakhala ndi chakudya chopatsa thanzi komanso zimakhala ndi mavitamini ndi ulusi wambiri.
N’chifukwa chiyani chakudya chopatsa thanzi chovuta kwambiri chili chothandiza?
Malinga ndi Malangizo a Zakudya a 2015–2020 kwa anthu aku America, osachepera theka la tirigu womwe mumadya uyenera kukhala chakudya chophatikizana, makamaka tirigu wonse. Mpunga wofiirira, oatmeal, buledi wa tirigu wonse, ndi tirigu ndi zosankha zabwino kwambiri. Zakudya zokhala ndi tirigu wonse zimakutetezani ku matenda a shuga ndi matenda a mtima. Kuphatikiza apo, chakudya chophatikizana chimapereka zabwino izi:
- Kugaya Pang'onopang'ono: Njere yonse imakhala ndi magawo atatu onse a njere ya tirigu (bran, germ, ndi endosperm). Komabe, mbewu zoyengedwa zimakhala ndi endosperm yokha. Chifukwa mbewu yonse imafuna khama lalikulu kuti thupi lanu ligaye, njirayi imakhala yocheperako. Pamene chakudya chimalowa m'magazi pang'onopang'ono, thupi lanu limatha kuzilamulira bwino kwambiri.
- Ulusi wambiri: Ulusi umakupangitsani kumva kukhuta, zomwe zimaletsa kudya kwambiri. Kuphatikiza apo, ulusi ukaphatikizidwa ndi kumwa madzi okwanira, umathandiza kupewa kudzimbidwa ndipo ungathandize kuchepetsa chiopsezo cha khansa zina zokhudzana ndi matumbo.
- Gwero la Mavitamini ndi Mchere: Mbewu zonse zili ndi michere yofunika kwambiri, kuphatikizapo mavitamini B, magnesium, ndi chitsulo.
Ana ambiri azaka za kusukulu amafunika "ma ounce ofanana" anayi mpaka asanu ndi limodzi kuchokera ku gulu la tirigu tsiku lililonse. "Ma ounce ofanana" ndi ofanana ndi gawo limodzi—monga chidutswa chimodzi cha buledi; chikho chimodzi cha chimanga chokonzeka kudya; kapena theka la chikho cha mpunga wophikidwa, pasitala, kapena oatmeal. Osachepera theka la chakudya cha tsiku ndi tsikuchi chiyenera kuchokera ku tirigu wathunthu.
Tiyeni tikambirane za shuga
Zakudya zokhala ndi shuga wowonjezera—monga sodas, makeke, makeke, maswiti, ayisikilimu, ndi zakumwa zina za zipatso— nthawi zambiri zimakhala ndi ma calories ambiri koma zimakhala ndi zakudya zochepa. Zakudya zokhala ndi shuga wambiri zimagwirizanitsidwa ndi kunenepa kwambiri. Kuphatikiza apo, kudya zakudya zotsekemera kwambiri kungayambitse kuwola kwa mano. Ndikofunikira kuti shuga wowonjezera ukhale wochepera 10% ya chakudya chanu cha tsiku ndi tsiku.
M'malo mwa maswiti, perekani ana njira zina zabwino monga zipatso. Zipatso ndi zotsekemera mwachibadwa, zimakhala ndi chakudya cham'mimba, ndipo zimapereka ulusi ndi mavitamini ofunikira omwe ana amafunikira.
Njira imodzi yabwino kwambiri yochepetsera shuga wowonjezera ndi kuchotseratu soda ndi zakumwa zina zotsekemera zokhala ndi shuga. Taganizirani mfundo izi:
- Soda wa ma ounces 355 (355 ml) uli ndi supuni 10 za shuga ndi ma calories 150.
- Zakumwa zotsekemera ndiye gwero lalikulu la shuga wowonjezera muzakudya za mwana za tsiku ndi tsiku.
- Kumwa soda ya ma ounces 12 patsiku kumawonjezera chiopsezo cha mwana kunenepa kwambiri.
- Asidi mu soda amatha kuwononga enamel ya dzino, ndipo shuga wambiri umachititsa kuti mano ang'ambike.
M'malo mwa zakumwa za soda kapena zokometsera zipatso (zomwe nthawi zambiri zimakhala ndi shuga wowonjezera), sankhani mkaka wopanda mafuta ambiri, madzi, kapena madzi a zipatso 100%. Komabe, kumbukirani kuti ngakhale madzi a zipatso 100% alibe shuga wowonjezera, ma calories ochokera ku shuga wachilengedwe amawonjezekabe. Chepetsani madziwo kufika pa ma ounces 4–6 (118–177 ml) kwa ana osakwana zaka 7, ndipo osapitirira ma ounces 8–12 (237–355 ml) kwa ana okulirapo ndi achinyamata.
Kodi mungapeze bwanji chidziwitso chokhudza chakudya chanu?
Sizophweka nthawi zonse kusiyanitsa pakati pa zosankha zabwino ndi zosapatsa thanzi. Chizindikiro cha Nutrition Facts chomwe chili pamapaketi a chakudya chingakhale chitsogozo chothandiza.
Kuti mumvetse chakudya, yang'anani manambala atatu awa:
- Chakudya Chonse: Poyezedwa mu magalamu, mtengo uwu umaphatikizapo mitundu ingapo: Zakudya za Ulusi, Shuga, ndi chakudya china.
- Ulusi wa Zakudya: Izi zalembedwa m'gulu la Chakudya Chonse. Ulusi wa zakudya ulibe ma calories ndipo umapereka maubwino ambiri pa thanzi.
- Shuga: Komanso yalembedwa pansi pa Total Carbohydrate. Malembo ena amasiyanitsa pakati pa shuga wachilengedwe ndi shuga wowonjezera. Shuga wachilengedwe amapezeka mu zipatso ndi mkaka. Zokhwasula-khwasula, maswiti, ndi sodas zili ndi shuga wowonjezera. Kuti muwone shuga wowonjezera, yang'anani mndandanda wa zosakaniza za shuga, madzi a chimanga, dextrose, fructose, uchi, kapena molasses. Pewani zinthu zomwe shuga kapena zotsekemera zina zalembedwa pafupi ndi pamwamba pa zosakaniza.
Ngakhale kuti galamu imodzi ya chakudya imakhala ndi ma calories 4 okha, shuga wambiri mu zokhwasula-khwasula ungapangitse kuti ma calories azisonkhana mwachangu. Kuphatikiza apo, "ma calories opanda kanthu" amenewa nthawi zambiri amakhala opanda michere ina yofunika.
Chakudya cham'thupi kuti mukhale ndi moyo wathanzi: Zikumbutso zofunika kuchokera ku Nirogi Lanka
Chabwino, takambirana zambiri zokhudza chakudya cham'mawa ndi shuga. Chofunika kwambiri ndikusankha mitundu yoyenera ya chakudya cham'mawa. Izi zikutanthauza kusankha tirigu wathunthu, zipatso, ndiwo zamasamba, ndi mkaka wopanda mafuta ambiri. Kuphatikiza apo, chepetsani zakudya zokhala ndi shuga wowonjezera ndipo limbikitsani ana anu kuti azikhala otanganidwa tsiku lililonse.
Komanso, musaiwale kuti muyenera kukhala chitsanzo chabwino. Ana anu adzaona makhalidwe anu abwino ndipo adzatsatira chitsanzo chanu. Izi zidzathandiza kuti mukhale ndi moyo wabwino kuyambira ali ana mpaka atakula.
Kotero, chakudya cham'mimba sichiyenera kuopedwa; mukachisankha mwanzeru, chimakhala chofunikira kwambiri m'thupi lanu. Kodi zimenezo n'zomveka?
Chakudya, Shuga, Chakudya Chosavuta, Chakudya Chovuta Kwambiri, Mbewu Zonse, Zakudya, Zakudya za Ana, (Chakudya), (Shuga), (Mbewu Zonse), (Zakudya)
