Timagwiritsidwa ntchito poona kuti chakudya chimaphatikizidwa ndi ziphe zoopsa kwambiri za thupi la munthu. Zikuwoneka kuti iwo, chakudya , ndiwo omwe amachititsa kunenepa kwa anthu, ndipo ayenera kuletsedwa kuti azigwiritsa ntchito. Ndipotu, zakudya zamagazi zimatha kukhala "zabwino" ndi "zoipa", ndipo sizidalira kuti (mochuluka, kapangidwe kabakiteriya) mumalowa chakudya.
Zakudya zosavuta komanso zovuta
Chakudya chingagawidwe m'zinthu zomwe zili ndi zazikulu, zazikulu, zochepa, komanso zotsika kwambiri zamagazi. Pa nthawi yomweyi, chakudya chochokera m'gulu "lalikulu kwambiri" chingakhale chothandiza kwambiri kuposa mankhwala ochepa.
Chinthu chachikulu chomwe mukufunikira kutsogoleredwa ndi chisankho cha zakudya ndi chiwerengero cha glycemic index, ndiko kuti, msinkhu wa shuga wa magazi umawonjezeka bwanji mutadya chakudya cha m'magazi. Ngati GI (glycemic index) yapamwamba, ndiye kuti mankhwalawa amathandiza kuti chitukuko cha shuga ndi kunenepa kwambiri, chifukwa chimakhala shuga mofulumira kwambiri, zomwe zimapangitsa kuti mphukira zibweretse insulini yambiri.
Palinso zakudya zamtundu wa zakudya zomwe zimapangitsa kuti thupi likhale lolemera - izi ndizo zimapangitsa kuti shuga a shuga awonongeke pang'onopang'ono, motero mosiyana, kuonetsetsa kuti kupanga insulini, ndi kukhala, kupewa matenda a shuga. Zoterezi zimathandizira kulemetsa, chifukwa zimapereka maola 4-6.
Kodi phindu la chakudya ndi chiyani?
Mfundo yakuti chakudya ndi chofunika kwa ife ndizofotokozedwa momveka bwino m'machitidwe oyenera zakudya. Ndipotu, kudya kwathu gawo la chakudya ndilo lalikulu kwambiri - 50%. Ndi chakudya - ichi ndicho gwero la mphamvu. Zimathandizira kuchepetsa thupi, komanso zimapanganso kupanga seratonin - hormone yokondwa. Popanda chakudya, maganizo amatha kuchepa, chifukwa ubongo umazoloŵera "kuimbidwa" ndi shuga.
Chakudya chamagazi kwambiri
Pofuna kutsimikizira kuti ngakhale chakudya chochuluka kwambiri m'thupi chingakhale chothandiza, tikukupemphani kuti muwone mndandanda wa zinthu zomwe zili ndi chakudya cha 65 g pa 100 g wolemetsa:
- zoumba;
- masiku;
- mpunga;
- macaroni;
- chithandizo;
- wokondedwa;
- kupanikizana;
- maswiti;
- chithunzi;
- chithunzi;
- shuga.
Zoonadi, sitidzayankhula za ubwino wa maswiti ndi shuga, koma kukana kuti zoumba, masiku, uchi ndizofunikira kwambiri kwa munthu pazinthu zambiri, zopusa. Zomwe zimapwetekedwa ndi zimbudzi - ndizo zodziwika bwino zamasamba, zomwe mungathe kudzipangira nokha.
YEREKANI
Pazakudya, inunso mukhoza kulemera. Kuti muchite izi, mumangotenga zokhazokha pamunsi wa GI. Komabe, pokhala ndi zakudya zamagulupweya, mungathe kupeza nthawi yambiri ya kupweteka kwa minofu - ndi kusowa kwa mapuloteni m'kudya sikungapeweke.
Ndiye, mumasankha kusinthana ndi zakudya zamapuloteni (kuti musataye minofu yamtengo wapatali). Pankhaniyi, mutha kusintha maganizo, kusokonezeka, kusowa mphamvu kwa ntchito ya m'maganizo - zonsezi ndi zizindikiro za kuchepa kwa chakudya.
Poyesedwa zovuta za njira zonsezi, iwo amakonda chakudya cha mapuloteni m'thupi kuti awonongeke. Ndondomeko yotereyi ili ndi dzina lake - BUCH (njira yowonjezera mapuloteni).
Mfundo ya chakudya ndi yophweka:
- Tsiku 1, 2 - mapuloteni apamwamba, osakanikirana m'thupi;
- Tsiku lachitatu - Zakudya zamadzimadzi, mapuloteni ochepa;
- Tsiku lachinayi ndi tsiku loyenera.
Masiku awiri oyambirira mumachepetsa makapu - gawo lopambana la mphamvu za thupi lathu. Kotero, akuyang'ana phindu lina. Komabe, ngati chosowa cha m'magazi chimatenga nthawi yayitali kwambiri, tidzayamba "kudya" mapuloteni kuchokera ku minofu, chifukwa mafuta onse a thupi safuna kutayika, chifukwa ndi mphamvu yabwino yowonjezera "tsiku lamvula." Choncho, muyenera kuwonjezera zakudya m'tsiku lachitatu. Ndiye tsiku ndilo zakudya zabwino . Zonsezi zikhoza kubwerezedwa mkati mwa sabata, kapena awiri, kuti akwaniritse zolemetsa zofunikira.