Zinthu zomwe muyenera kudziwa zokhudza chakudya ndi shuga!

Lero tikambirana za chakudya cham'mawa ndi shuga, zomwe ndi zofunika kwambiri pa zakudya zathu. Nthawi zina timamva nkhani zambiri zokhudza izi. Ndiye, kodi izi ndi ziti kwenikweni, kodi ndi zabwino kapena zoipa pa thupi lathu, ndipo tingazisankhe bwanji molondola, m'njira yosavuta yomwe mungamvetse.

Kodi chakudya cham'mawa ndi chiyani?

Mwachidule, chakudya cham'mawa ndiye gwero lalikulu komanso losavuta kupeza mphamvu m'thupi lathu. Kaya ndi mwana wamng'ono kapena wamkulu, ndi chofunikira kuti tikhale ndi thanzi labwino. Chakudya cham'mawa chili ngati mafuta m'thupi lathu. Timachipeza kuchokera ku chakudya m'njira ziwiri zazikulu.

Chakudya Chosavuta

Ichi ndi chimene timachitcha shuga wosavuta . Mwachitsanzo, fructose yomwe imapezeka mu zipatso ndi lactose yomwe imapezeka mu mkaka. Koma musaiwale kuti izi zimapezekanso mu zipatso zopatsa thanzi. Shuga yomwe imapezeka mu zinthu monga chokoleti ndi zakumwa zotsekemera imagweranso m'gululi.

Chakudya Chovuta Kwambiri

Timatcha sitachi . Timachipeza kuchokera ku ndiwo zamasamba zokhala ndi sitachi monga mbatata ndi mbatata zotsekemera, tirigu wonse, mpunga, buledi, ndi chimanga. Izi zimapatsa thupi mphamvu pang'ono nthawi ndi nthawi.

Kodi izi zimagayidwa bwanji m'thupi?

Taganizirani izi, chakudya chilichonse chomwe timadya, kaya ndi chosavuta kapena chovuta, pamapeto pake chimagawika kukhala shuga wosavuta m'matupi athu. Shuga uyu amalowa m'magazi. Shuga m'magazi akakwera motere, kapamba wathu amatulutsa mahomoni otchedwa insulin. Insulin iyi imathandiza kutenga shuga m'magazi ndikutumiza m'maselo a thupi. Pokhapokha maselo amenewo angagwiritse ntchito shuga uyu ngati mphamvu. Kodi mukumvetsa?

Tsopano, onani, zakudya zina (makamaka zomwe zili ndi shuga wosavuta komanso tirigu woyengedwa bwino monga buledi woyera ndi mpunga woyera) zimagayidwa mwachangu kwambiri ndipo zimayambitsa kukwera kwadzidzidzi kwa shuga m'magazi. Komabe, chakudya chophatikizana (chomwe chimapezeka mu tirigu wonse) chimagayidwa pang'onopang'ono. Chifukwa chake, kuchuluka kwa shuga m'magazi kumakwera pang'onopang'ono. Kupitiriza kudya zakudya zomwe zimayambitsa kukwera kwadzidzidzi kwa shuga m'magazi kungakulitse chiopsezo chanu chotenga matenda monga matenda a shuga.

Zakudya zina zokhala ndi chakudya cham'thupi chochuluka zimakhala ndi thanzi labwino kuposa zina. Zosankha zabwino ndi izi:

• Chimanga ndi chimanga
• Mpunga ndi chinangwa (mpunga wofiirira)
• Mkate ndi chimanga
• Zipatso
• Ndiwo zamasamba
• Zakudya za mkaka zopanda mafuta ambiri

Zakudya zabwino komanso zopatsa thanzi kwa mwana wazaka zoposa ziwiri ziyenera kupereka pakati pa 50% ndi 60% ya ma calories onse a tsiku ndi tsiku kuchokera ku chakudya cham'mawa. Chofunika kwambiri ndikupeza chakudya cham'mawa chochuluka kuchokera ku magwero abwino ndikuchepetsa shuga wowonjezera.

Kodi pali chakudya chotchedwa "chabwino" ndi "choipa"?

Zakudya za m'thupi zakhala zikudziwika bwino posachedwapa, sichoncho? Akatswiri ena azachipatala akuganiza kuti...Kudya chakudya chochuluka chokonzedwa bwino - kutanthauza shuga wokonzedwa bwino womwe umapezeka mu maswiti ndi zakumwa zotsekemera, ndi mpunga woyera ndi ufa woyera (womwe umapezeka mu mitundu yambiri ya pasitala ndi buledi) - ndi chimodzi mwa zifukwa zomwe zimawonjezera kunenepa kwambiri.

Kodi chimachitika ndi chiyani ndi chakudya "choyipa"?

Kodi chakudya chimodzi chingayambitse bwanji vuto lalikulu chonchi? Taganizirani izi, chakudya "choipa" (shuga ndi zakudya zoyengedwa) n'zosavuta kupeza, chimabwera chochuluka, chimakoma bwino, koma sichikukhutitsani mwachangu. Choncho anthu amadya zambiri kuposa momwe ayenera kukhalira. Zina mwa izo sizipereka zakudya m'thupi - zinthu monga zakumwa zotsekemera ndi toffee ndi "ma calories opanda kanthu" omwe alibe zakudya.

Ndiye kodi shuga wamba wonse ndi woipa?

Ayi, simunganene zimenezo. Chifukwa chakudya chosavuta chimapezekanso muzakudya zambiri zopatsa thanzi. Mwachitsanzo, zipatso, ndiwo zamasamba, ndi mkaka. Izi zimapereka michere yambiri yofunika yomwe imathandiza matupi athu kukula ndikukhala ndi thanzi labwino. Zipatso zatsopano, mwachitsanzo, zimakhala ndi chakudya chosavuta, komanso zimakhala ndi zinthu zambiri zabwino monga mavitamini ndi ulusi.

Nchifukwa chiyani chakudya chopatsa thanzi cha complex carbohydrate chili chabwino kwambiri?

Malinga ndi Malangizo a Zakudya a 2015–2020 kwa anthu aku America, pafupifupi theka la tirigu womwe timadya uyenera kukhala chakudya chophatikizana, kapena tirigu wonse. Mbewu zonse, monga mpunga wofiirira, oatmeal, buledi wa tirigu wonse, ndi tirigu wonse, ndi zosankha zabwino. Zakudya zokhala ndi tirigu wonse zingathandize kuteteza matenda a shuga ndi matenda a mtima. Zakudya zophatikizana zilinso ndi ubwino wotsatira:

• Kugaya chakudya kumachitika pang'onopang'ono: Mbewu zonse zimakhala ndi magawo atatu a tirigu (nthaka, nyongolosi, ndi umuna). Komabe, mbewu zoyengedwa zimakhala ndi umuna wokha basi. Mbewu zonse zimakhala ndi zambiri zogaya, kotero kugaya chakudya kumachitika pang'onopang'ono. Zakudya zikalowa m'thupi, zimakhala zosavuta kuti thupi lizigwiritse ntchito.
• Ulusi wambiri: Zakudya zokhala ndi ulusi wambiri zimakukhutiritsani, zomwe zimachepetsa kudya kwambiri. Sikuti zokhazo, komanso zikaphatikizidwa ndi madzi ambiri, ulusi uwu umathandiza kupewa kudzimbidwa ndipo ungateteze ku khansa ya m'matumbo.
• Amapereka mavitamini ndi michere: Mbewu zonse zimakhala ndi mavitamini monga mavitamini B, magnesium, ndi iron, komanso mavitamini ndi michere yofunika.

Ana ambiri a msinkhu wa sukulu ayenera kudya tirigu pafupifupi "ma ounce ofanana" anayi mpaka asanu ndi limodzi patsiku. "Ofanana ndi ounce" ndi kuchuluka kwa chakudya mu gawo limodzi - mwachitsanzo, chidutswa cha mkate; chikho cha chimanga chokonzeka kudya; kapena theka la chikho cha mpunga wophikidwa, pasitala wophikidwa, kapena phala lotentha. Osachepera theka la kuchuluka kumeneku kuyenera kuchokera ku tirigu wonse.

Tiyeni tikambirane za shuga.

Zakudya zokhala ndi shuga wowonjezera - monga zakumwa zoziziritsa kukhosi, mabisiketi, makeke, ma tofu, 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. Kudya shuga wambiri kungayambitsenso kuwola kwa mano. Ndikoyenera kuti zochepera 10% za ma calories anu onse a tsiku ndi tsiku zimachokera ku shuga wowonjezera.

M'malo mopatsa ana anu zakudya zotsekemera, perekani zakudya zabwino monga zipatso. Zipatso ndi gwero labwino la kukoma kwachilengedwe, chakudya cham'mimba, ndi ulusi ndi mavitamini omwe ana amafunikira.

Njira yabwino yochepetsera shuga wowonjezera ndi kusiya kwathunthu soda ndi zakumwa zina zokhala ndi shuga. Taganizirani mfundo izi:

• Chitini cha 355 ml (12 oz) cha chakumwa chofewa chokhala ndi carbonated chili ndi supuni 10 (49 ml) za shuga ndi ma calories 150.
• Njira yaikulu yomwe shuga wowonjezera amawonjezedwera muzakudya za ana za tsiku ndi tsiku ndi kudzera mu zakumwa zotsekemera.
• Kumwa chakumwa chimodzi cha shuga cha 355 ml patsiku kumawonjezera chiopsezo cha mwana chonenepa kwambiri.
• Asidi mu zakumwa zotsekemera angayambitse kusungunuka kwa enamel ya mano, ndipo shuga wochuluka angayambitsenso mabowo.

M'malo mwa zakumwa zokhala ndi shuga kapena zakumwa za zipatso (zomwe zingakhalenso ndi shuga wowonjezera, monga soda), perekani mkaka wopanda mafuta ambiri, madzi, kapena madzi a zipatso 100%. Koma kumbukirani: Ngakhale kuti madzi a zipatso 100% alibe shuga wowonjezera, ma calories ochokera ku shuga achilengedwewo amatha kuwonjezera. Choncho chepetsani madzi a zipatso kukhala 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 ana aang'ono.

Kodi mumapeza bwanji chidziwitso chokhudza chakudya?

Sizophweka nthawi zonse kudziwa zomwe zili zabwino ndi zomwe zili zoipa. Chizindikiro cha Nutrition Facts chomwe chili pamapaketi a chakudya chingathandize pankhaniyi.

Kuti mudziwe zambiri zokhudza chakudya, yang'anani manambala atatu awa:

• Chakudya Chonse: Mtengo uwu, womwe umafotokozedwa mu magalamu, umaphatikizapo mitundu ingapo ya chakudya: Zakudya za Ulusi, Shuga, ndi chakudya china.
• Ulusi wa Zakudya: Izi zikuphatikizidwa mu chakudya chonse. Ulusi wa zakudya ulibe ma calories, ndipo zakudya zokhala ndi ulusi wambiri zimakhala ndi maubwino ambiri pa thanzi.
• Shuga: Izi zikuphatikizidwanso pansi pa chakudya chonse. Zolemba zina za zakudya zimasiyanitsa pakati pa shuga wachilengedwe ndi shuga wowonjezera. Shuga wachilengedwe amapezeka mu zinthu monga zipatso ndi mkaka. Zokhwasula-khwasula, ma tofi, ndi zakumwa zotsekemera zimakhala ndi shuga wowonjezera wambiri. Kuti muwone ngati chakudya chili ndi shuga wowonjezera, yang'anani shuga, madzi a chimanga, kapena zotsekemera zina monga dextrose, fructose, uchi, kapena molasses pamndandanda wa zosakaniza.Pewani kugwiritsa ntchito zinthu zomwe zili ndi shuga kapena zotsekemera zina pamwamba pa mndandanda wa zosakaniza.

Ngakhale kuti chakudya cham'mawa chimakhala ndi ma calories 4 pa gramu imodzi yokha, ma calories amatha kuwonjezeka mwachangu chifukwa cha shuga wambiri m'zokhwasula-khwasula. Ndipo "ma calories opanda kanthu" amenewa nthawi zambiri amakhala ndi michere ina yochepa.

Chakudya cham'mimba kuti mukhale ndi moyo wathanzi: Zinthu zoti muzikumbukira

Chabwino, takambirana zambiri za chakudya cham'mawa ndi shuga. Chofunika kwambiri ndikusankha chakudya cham'mawa chabwino. Izi zikutanthauza kusankha tirigu wonse, zipatso, ndiwo zamasamba, ndi mkaka wopanda mafuta ambiri ndi zinthu zopangidwa ndi mkaka. Komanso, chepetsani zakudya zokhala ndi shuga wowonjezera. Ndipo limbikitsani ana kuti azidya zakudya zolimbitsa thupi tsiku lililonse.

Ndipo musaiwale, muyenera kukhala chitsanzo chabwino. Ana anu adzaona makhalidwe anu abwino ndikuwatsatira. Izi zidzatsegula njira ya moyo wathanzi, akadali aang'ono komanso akakula.

Kotero, chakudya cham'mimba si chinthu choopa, koma chinthu chomwe matupi athu angagwiritse ntchito ngati atasankhidwa bwino. Mwamvetsa, eti?

Chakudya, Shuga, Chakudya Chosavuta, Chakudya Chovuta Kwambiri, Mbewu Zonse, Zakudya, Zakudya za Ana, (Chakudya), (Shuga), (Mbewu Zonse), (Zakudya)