Zakudya zosavuta komanso zovuta kwa thupi la munthu zili zofanana ndi dzuwa kwa zomera ndi mitengo.
Kwa chakudya chophweka chakhazikitsidwa ndi izi:
- glucose (maina ena: shuga wamphesa, dextrose). Amapezeka mu timadziti tapatso ndi mabulosi a mabulosi (m'malo oyamba - madzi a mphesa);
- fructose - yomwe imapezeka mu zipatso;
- sucrose (shuga ndi fructose). Pa izo, 95% ndi shuga woyengedwa;
- Maltose (ayi - shuga ya malt). Tidzapeza kuti zimamera mbewu za tirigu, tomato, komanso timadzi tokoma ndi mungu wa zomera zina;
- lactose (kupatulapo - shuga wa mkaka). Amapezeka mu mkaka;
- galactose. Ndilo lalaseti.
Gulusi ndi gwero la mphamvu kwa zamoyo zilizonse. Choyamba, nkofunika kuti ubongo ndi chiwindi, komanso mtima, impso, minofu ndi ziwalo zina. Ndi shuga yomwe imakhudzidwa ndi glycogen - malo osungiramo mphamvu omwe thupi limasunga chiwindi ndi minofu ndipo limalimbikitsa pamene pali kusowa kwadzidzidzi kwa shuga.
Pafupifupi mankhwala onse okhala ndi makapu ochepa amadziwika ndi kukoma kokoma:
- shuga;
- wokondedwa;
- chokoleti;
- kupanikizana, kupanikizana, kupanikizana;
- chisangalalo;
- zipatso zokoma zimakonda;
- zakumwa zokoma.
Zakudya zamadzimadzi zimatchedwanso mofulumira, popeza zimangotenga thupi nthawi yomweyo (shuga imathamanga mofulumira kuposa wina aliyense) ndipo imapereka mphamvuyo mwamsanga - chifukwa chakuti shuga mumagazi imakulira mwamsanga.
Komabe, pafupifupi nthawi yomweyo, mofulumira, msinkhu wa shuga umagwa kachiwiri - chifukwa makoswe amalowa m'magazi akuluakulu a insulini, okonzedwanso kuti achotse kugawidwa kwa shuga. Pa chifukwa ichi, ndibwino kuti musadye maswiti ambiri, m'malo mwake mukhale ndi mankhwala omwe ali ndi mapangidwe ovuta - omwe samapseza mofulumira mofulumira kwambiri mu shuga.
Ndi zakudya ziti zomwe zili ndi zakudya zovuta?
Ambiri omwe amaimira chakudya chokwanira ndi wowuma. Choncho, tikhoza kunena kuti chakudya chophweka chimapezeka m'magulu onse omwe ali ndi starch - monga:
- mpunga;
- mkate;
- pasta;
- mbatata;
- nyemba;
- masamba ndi zipatso.
Pamndandanda wa zakudya zovuta zimakhala ndi zofiira (monga pectin ndi mapulosi), zomwe sizikugwiritsidwa ntchito ndi thupi ndipo, chifukwa chaichi, musatipatse mphamvu. Komabe, izi zimapangitsa kuti thupi likhale losangalala ndipo ndilofunika kuti ntchito yamkati ikhale yabwino.
Mochulukirapo, zitsamba zimapezeka mu khungu la zipatso, ndiwo zamasamba, masamba, nyemba, ndipo, makamaka, mankhwala osakanizidwa. Mwachitsanzo, mkate umodzi woyera uli ndi makilogalamu 0,8 okha a zamasamba, pomwe muli gawo limodzi la mkate wokwanira, timapeza magalamu awiri a magetsi.
Zakudya zamadzimadzi zimatchedwanso mafuta ambiri, chifukwa zimayaka pang'onopang'ono kusiyana ndi chakudya chokhachokha. Zakudya zimakhala zowonjezereka kwa magazi. Mwachitsanzo, mpunga wofiira umatulutsa pafupifupi makilogalamu awiri pamphindi, pamene shuga, ukuyaka mofulumira, umatulutsa makilogalamu oposa 30 pamphindi.
Zakudya zomangamanga ndi zofunika kwambiri kwa zophweka, chifukwa sizikuchititsa kuti shuga awonjezeke mwamphamvu ndipo zimapatsa thupi mphamvu kwa nthawi yaitali. Zakudya zonse zovuta zimapangidwira mpaka shuga, ndipo kenako zimatengedwa ndi thupi.
Chakudya cha masewera ndi zakudya
Zowonjezera kwambiri masewera olimbitsa thupi ndi makapu apamwamba kwambiri ndi olemera kwambiri. Komabe, ziyenera kukumbukira kuti zakudya zambiri m'magetsi zimakhala ndi shuga kapena zakudya zina zothamanga ndipo zingayambitse mafuta ngakhale atatha kuchita masewera olimbitsa thupi. Choncho, kusankha kopambana kungakhale katundu wamba.
Njira yoyenera ndiyo kudya mbale ndi magawo 2-4 maola asanayambe kugwira ntchito ndi tinthu tating'onoting'onoting'ono (mwachitsanzo, nthochi imodzi) ola limodzi lisanayambe kugwira ntchito.
Yesetsani kudya 30-50 magalamu a chakudya mu maola awiri oyambirira pambuyo pa maphunziro - kubwezeretsa minofu yanu. Mwachitsanzo, 50 magalamu a chakudya akhoza kupezeka pa zakudya zotsatirazi:
- 1 lalikulu nthochi;
- 2 magawo (60 magalamu) a mkate;
- 1/2 baguette mkate;
- 1.5 makapu (300 ml) wa madzi a zipatso;
- 600 ml isotonic;
- Galasi lamphamvu;
- Supuni 6 (200 gm) ya pasitala yophika;
- 1/2 chikho chophika mpunga;
- 3/4 lita imodzi ya mkaka wambiri.
Kodi n'zotheka kudya popanda chakudya?
Thupi lathu limafuna kutenga chakudya tsiku ndi tsiku, ndipo timawapeza mosavuta zakudya zonse. Bungwe la World Health Organization limapanga chakudya chophweka ndi chophweka chiyenera kukhala 50-55% pa chakudya cha tsiku ndi tsiku cha munthu. Yesetsani kutenga makilogalamu 3-5 a ma carbohydrate tsiku lililonse pa kilogalamu iliyonse ya kulemetsa kwanu - ndipo muwone kuti zakudya zotani zimapezeka kwambiri mu zakudya zomwe zimapezeka pa tebulo lanu.
Zakudya za m'thupi ndizofunikira kuti thupi lathu likhale lothandiza komanso losavuta kupeza. Thupi laumunthu limagawaniza makapu ovuta kulowa mmenemo mu magawo atatu: madzi, shuga (zomwe zimapangidwanso kukhala mphamvu), ndi carbon dioxide (yomwe imachokera kupyolera mu kupuma). Ngati thupi lanu liribe chakudya chokwanira (mwachitsanzo, ngati mukudya zakudya zamagulu), zimayamba kuswa mafuta ndi mapuloteni kuti apeze mphamvu. Ndipo njirayi ndi yamphamvu kwambiri kwa thupi lathu ndipo imatsogolera kulemera kofulumira.