Anthu ambiri ali ndi ubale wachilendo ndi chakudya cham'mawa, kapena "cham'mawa" monga momwe tonse timachidziwira. Tonsefe timakonda kukoma kwa zakudya monga buledi, pasitala, mbatata, ndi mpunga. Koma tikalemera pang'ono kapena kudwala matenda ena, choyamba timadzudzula zakudya zimenezi. Kodi mwamva kangati nkhani yakuti "Ndadya mpunga wambiri"? Koma chakudya cham'mawa si chabwino kapena choipa kwenikweni. Zakudya zambiri zomwe timadya zimakhala ndi chakudya cham'mawa. Komanso, chakudya cham'mawa ndi gwero lalikulu la mphamvu, kapena mafuta, omwe matupi athu amafunikira kuti agwire ntchito tsiku lonse.
Mwachidule, kodi chakudya cham'mawa ndi chiyani?
Chakudya ndi michere yofunika kwambiri yomwe thupi lathu limafunikira kwambiri, yomwe imatchedwa macronutrient . Michere ina iwiri yofunika kwambiri yomwe timafunikira kwambiri ndi mapuloteni ndi mafuta . Kuonjezera pa izi, palinso michere yomwe timafunikira pang'ono, monga mavitamini ndi michere , yomwe timaitcha micronutrients.
Chakudya chimagawidwa m'magulu awiri akuluakulu:
1. Chakudya Chosavuta: Izi zimagayidwa mwachangu kwambiri. Chifukwa chake, zimatha kuyambitsa kukwera kwadzidzidzi kwa shuga m'magazi. Izi zingayambitsenso kunenepa pakapita nthawi.
2. Chakudya Chovuta Kwambiri: Izi zimatenga nthawi yayitali kuti zigayidwe ndipo zimakhala ndi michere yambiri yamtengo wapatali monga ulusi , mavitamini, ndi michere.
Pa avareji, munthu wamkulu wathanzi ayenera kupeza pakati pa 45% ndi 65% ya ma calories onse omwe amadya tsiku lililonse kuchokera ku chakudya cham'mawa. Kwa munthu amene amadya ma calories 2,000 patsiku, izi zingakhale pafupifupi magalamu 275. Komabe , kuchuluka kumeneku kumatha kusiyana kutengera zaka zanu, kuchuluka kwa zochita zanu, komanso thanzi lanu . Chifukwa chake ndi bwino kulankhula ndi dokotala wanu za kuchuluka koyenera kwa inu. Ndikofunikira kupeza ma carbohydrate ambiri kuchokera ku chakudya cham'mawa chopatsa thanzi komanso chovuta.
Mitundu itatu ya chakudya chomwe timadya
Pali mitundu itatu ikuluikulu ya chakudya chomwe timadya ndi kumwa. Ngati mumvetsetsa bwino izi, zidzakhala zosavuta kuti musankhe pakati pa chabwino ndi choipa.
| Mtundu wa chakudya cham'madzi | Kufotokozera | Zitsanzo |
|---|---|---|
| Shuga | Izi ndi chakudya chosavuta kudya. Zina zimapezeka mwachilengedwe mu zakudya. Zina zimawonjezedwa mwachilengedwe pokonza zakudya. | Fructose mu zipatso, lactose mu mkaka ndi mkaka, shuga wowonjezeredwa ku zakumwa zotsekemera, makeke, ndi mabisiketi. |
| Zakudya zokazinga | Izi ndi mtundu wa chakudya chophatikizana chomwe chimapangidwa ndi mamolekyu ambiri a shuga olumikizidwa pamodzi. | Mpunga (makamaka mpunga wa chimanga), mbatata, mbatata, chinangwa, tirigu, nyemba monga nsawawa, nandolo, ndi nyemba. |
| Ulusi | Uwu ndi mtundu wa chakudya chopatsa mphamvu chovuta. Komabe, matupi athu sangathe kugaya izi. Chifukwa chake, zimadutsa m'mimba ndipo zimatuluka m'chimbudzi. | Ndiwo zamasamba, zipatso, zitsamba, oats, nyemba, tirigu wonse, mtedza. |
Kodi ubwino wa chakudya chabwino m'thupi ndi wotani?
Ndikofunikira kwambiri kuphatikiza mitundu yoyenera ya chakudya cham'mimba mu zakudya zanu. Nazi zifukwa zingapo zomwe zimayambitsa izi:
- Kupereka mphamvu: Chakudya ndi gwero lalikulu la mphamvu m'thupi lathu. Chimagawika kukhala shuga, yomwe imapatsa mphamvu ubongo ndi minofu yathu. Mapuloteni kapena mafuta sangapereke mphamvu moyenera.
- Zakudya zokhala ndi michere yambiri: Chakudya chochokera ku zakudya zonse, monga zipatso, ndiwo zamasamba, ndi tirigu wonse, chili ndi mavitamini, mchere, ndi michere yolimbana ndi matenda.
- Pezani Ulusi: Kuwonjezera pa kuthandiza kugaya chakudya , ulusi umathandiza kuchepetsa cholesterol m'magazi ndikuwongolera shuga m'magazi. Kudya zakudya zokhala ndi ulusi wambiri kungathandizenso kuchepetsa chiopsezo cha matenda a mtima ndi mitundu ina ya khansa .
- Zimathandiza kukhala ndi thupi labwino: Taganizirani izi, mumamva kukhuta kwambiri mukamadya buledi wa tirigu wonse kuposa momwe mumamvera mukamadya zidutswa ziwiri za buledi woyera, sichoncho? Chifukwa chake n'chakuti chakudya chovuta chimakhala ndi ulusi. Izi zimakupangitsani kumva kukhuta, zomwe zimathandiza kuwongolera kudya mopitirira muyeso. Ndi nthano yaikulu kuti chakudya chopatsa thanzi chimapangitsa kuti munthu awonjezere thupi.
Ndiye mukuganiza bwanji za zakudya za 'low-carbohydrate' izi?
Anthu omwe akuyesera kuchepetsa thupi nthawi zambiri amalangizidwa kuti azidya zakudya zokhala ndi mafuta ochepa kapena zochepa zama carbohydrate. Njira zonsezi zingakuthandizeni kuchepetsa thupi. Komabe, kafukufuku wina wasonyeza kuti zakudya zokhala ndi mafuta ochepa zingakuthandizeni kuchepetsa mafuta ambiri m'thupi.
Mukayamba kudya zakudya zokhala ndi ma carbohydrate ochepa, mungamve ngati mukuchepetsa thupi mwachangu kwambiri m'masiku oyamba. Chifukwa chachikulu cha izi ndi kutayika kwa madzi m'thupi lanu. Sikuti mafuta amayaka kwenikweni.
Komanso, zakudya zina zopanda mafuta ambiri zimatha kukhala ndi mafuta ambiri okhuta, zomwe sizili bwino pa thanzi la mtima pakapita nthawi.
Mu kafukufuku awiri omwe adachitika ndi National Institutes of Health, ophunzirawo adapemphedwa kuti adye chakudya chokha chomwe adapatsidwa, osabweretsa chakudya chakunja. Mu kafukufuku wina, ophunzirawo adapemphedwa kuti ayesere kudya zakudya zokhala ndi mafuta ochepa komanso zopanda chakudya chambiri. Ngakhale kuti zakudya zonsezi zidapangitsa kuti thupi lichepe, zakudya zokhala ndi mafuta ochepa zidapangitsa kuti mafuta ambiri m'thupi achepe .
Chifukwa chake, m'malo mongosiya mpunga ndi buledi mwadzidzidzi, ndi bwino kusamala za mtundu ndi kuchuluka kwa chakudya chomwe mwasankha .
Chakudya ndi Shuga wa M'magazi
Ngati muli ndi matenda a shuga ndipo mukuda nkhawa ndi kuchuluka kwa chakudya chomwe mumadya, ndikofunikira kwambiri kudziwa mfundo ziwirizi.
1. Glycemic Index (GI): Mwachidule, iyi ndi mlingo wa momwe chakudya chimasinthira msanga kukhala shuga. Zakudya zokhala ndi GI yokwera zimakweza shuga m'magazi mwachangu.
2. Glycemic Load (GL): Simungasankhe ngati chakudya chili chabwino kapena choipa kutengera GI yokha. Chifukwa sichiganizira kuchuluka kwa chakudya chomwe timadya. Mwachitsanzo, chivwende chili ndi GI yapamwamba, koma kuchuluka kwa chakudya chomwe chili mu chivwende chomwe timadya ndi kochepa. Glycemic load (GL) imaganiziranso kuchuluka kwa chakudya chomwe timadya. Chifukwa chake, GL iyi ndi yothandiza kwambiri pakuwongolera matenda a shuga komanso kusankha zakudya zabwino.
| Kugawa zakudya malinga ndi kuchuluka kwa glycemic | |
|---|---|
| Zakudya zokhala ndi glycemic load yambiri zomwe ziyenera kuchepetsedwa | |
| Chokoleti, tofi, maswiti | Zakudya zam'mawa zokonzedwa |
| tchipisi cha batala | Mpunga woyera, buledi woyera |
| Mbatata zophikidwa | Chakumwa chotsekemera |
| Zakudya zopatsa thanzi zokhala ndi glycemic yochepa zomwe mungasankhe | |
| Maapulo, malalanje, mapeyala | Mtedza monga mtedza ndi ma cashew |
| Nandolo, nandolo, lentils | Ndiwo zamasamba monga kaloti, nyemba, kabichi |
| Oats, chimanga cha chimanga | Yogurt (yopanda shuga) |
Uthenga Wopita Nawo Kunyumba
- Chakudya ndi gwero lalikulu la mphamvu m'thupi lathu. Si adani athu. Chofunika kwambiri ndi mtundu ndi kuchuluka kwa chakudya chomwe mwasankha.
- Sankhani chakudya chopatsa thanzi monga tirigu wonse, ndiwo zamasamba, ndi zipatso m'malo mwa chakudya chopepuka komanso choyeretsedwa monga shuga, buledi woyera, ndi mpunga woyera.
- Kuchepetsa thupi koyamba chifukwa cha kudya zakudya zopanda mafuta ambiri kumachitika chifukwa cha kuchepa kwa madzi, osati kuchepa kwa mafuta. Pa zakudya zilizonse, ganizirani za thanzi la mtima.
- Ngati muli ndi matenda a shuga kapena matenda ena, ndikofunikira kwambiri kudziwa kuchuluka kwa glycemic mukamasankha zakudya.
- Musanasinthe zakudya zanu kwambiri, makamaka ngati muli ndi vuto la matenda, onetsetsani kuti mwalankhula ndi dokotala wanu kapena wamankhwala kuti akupatseni malangizo.
chakudya, zakudya, kuchepetsa thupi, matenda a shuga, glycemic index, glycemic load, chakudya chopatsa thanzi, wowuma, ulusi, shuga
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