Mphamvu Zathu Zamagetsi
Zakudya zophika ndi zofunika kuti thupi likhale labwino komanso labwino. Mwamwayi, zambiri zophika zakudya zimalimbikitsa kuchotsa carbs ku chakudya chathu cha tsiku ndi tsiku chakudya. Makampani okhulupirira ambiri omwe amakhulupirira amachititsa kuti tizikhala olemera. Kusamba kwa Carb kwachititsa kuti ambiri a ife tichotse chofunika kwambiri ichi kuchokera ku zakudya zathu.
Zakudya za mafuta zimakhala ndi mlandu wambiri wosunga mafuta a America, koma izi siziri zoona.
Ndipotu, carbs ndiwo chitsime chachikulu chomwe chimapangidwira thupi la munthu. Ndizomwe zimapangitsa thupi kukhala ndi ma carb ambiri kuti agwire bwino . Kumvetsetsa udindo wawo kuyenera kutipangitsa ife kukayikira kuchoka ku carbs kunja kwa zakudya zathu. Kodi kuchotsa gulu la chakudya n'kofunika motani ku thupi likugwira ntchito yabwino? M'malo mochotsa zakumwa, zomwe ziyenera kufotokozedwa ndi mtundu wa carbs yomwe tiyenera kukhala tikudya kuti tikhale ndi thanzi labwino komanso thanzi labwino.
Zakudya Zakereka Mphamvu
Pamene timadya chakudya, timapatsa thupi lathu mafuta (mphamvu) kuti tigwire ntchito pamagulu onse a thupi. Momwe timagwiritsira ntchito chakudya chimaphwanya chakudya mu shuga (shuga wamagazi) chomwe chimapatsa mphamvu maselo, ziwalo, ndi ziwalo zathu. Mphamvu zosagwiritsidwa ntchito nthawi yomweyo zimasungidwa m'matumbo athu ndi chiwindi komwe thupi lathu limagwiritsa ntchito pokhazikika. Popanda chakudya chokwanira cha m'thupi, thupi lathu lingathenso kutopa, kupwetekedwa mutu, kupwetekedwa mtima komanso kusathamanga.
Chimene chikupitirirabe kukhala vuto ndi zakudya zonse zomwe zimapangidwa pamodzi ngati zoipa kwa inu ndipo zimaganizira chifukwa cha kulemera ndi kudwala. Zikuwoneka kuti ndikusowa kumvetsa za mtundu wabwino wa carbs kuti tidye chakudya chathu kuti thupi liziyenda bwino . Komanso maseŵera a maseŵera angasokonezeke kwambiri popanda chakudya chokwanira.
Thupi lathu limafuna magetsi onse, kuphatikizapo mavitamini kuti azichita mwakukhoza ndi kunja kwa masewera olimbitsa thupi.
Kuwonongeka
Zakudya za m'thupi zimapereka mphamvu kudzera m'mimba yogaya shuga ndi nyama kuti apange dzuwa losavuta. Shuga zosavuta zimalowetsa m'magazi athu ndipo zimakhala shuga kapena shuga. Nkhanza zotulutsa insulini poyankha shuga wamagazi komanso kugwira ntchito limodzi zimathandiza kuti tizilombo tilowe m'maselo athu. Gulukosi imayatsa ntchito zathu zonse zakuthupi kuchokera pansi kukawonera kanema, kupuma kapena kugwira ntchito. Mphamvu zowonjezera kapena shuga zimasungidwa mu minofu yathu ndi chiwindi kuti tigwiritse ntchito pena pake kapena kuti tisanduke mafuta.
Chotheka cha zakudya zomwe zimapangidwira mafuta ndizomwe zimagulitsidwa kuti zigulitse zakudya zamagetsi. Timakonda kuganizira za mafuta omwe amapezeka chifukwa chodyera carbu mmalo moyenera kuti azithandiza thupi kugwira ntchito. Pamene macronutrients (mapuloteni, carbs, ndi mafuta) amawonongedwa mokwanira, thupi lathu limagwiritsa ntchito zakudya zomwe zimatipatsa thanzi komanso zoyenera . Kafukufuku amasonyeza kuti zakudya zomwe zimakhala ndi masamba, masamba, ndi mbewu zonse zimasonyezedwa kuti zitithandize kuchepetsa mafuta, kutulutsa minofu, ndi kupititsa patsogolo masewera olimbitsa thupi. Zikuwoneka kuti maphunziro apamwamba kwambiri a kagawodididwe akulimbikitsidwa pa momwe angapangire thanzi labwino pa zofunikira zofunika izi.
Zakudya Zabwino Zakudya Zamadzimadzi
Ma Carbs awonetsedwa kuti amateteza thupi ku matenda ena ndi khansa. Zakudya zomveka monga oatmeal zili ndi fiber kwambiri ndipo zikagwiritsidwa ntchito nthawi zonse zimachepetsa chiopsezo cha matenda oopsa kwambiri komanso mavuto a mtima. Zowonjezera zowonjezera zaumoyo zimaphatikizapo kuchepa kwa chiwerengero cha kunenepa kwambiri, kutetezedwa kwa mtundu wa mtundu wa shuga ndi dongosolo loyenera lakumagwira. Zakudya zowonjezera zimasonyezanso kuti zimapangitsa kuti thupi likhale lolemera komanso kuti likhale lolemera.
Mosiyana ndi chakudya cha fad, umboni umasonyeza kuti tizilombo timene timakhala ndi thanzi labwino sichikugwirizana ndi kulemera kapena kunenepa kwambiri. Kafufuzidwe amasonyeza kuti chakudya ndi gawo lofunikira pa zakudya zabwino zomwe zimapangitsa kuti thupi likhale lofunikira kwambiri.
Chifukwa chakuti carbu sizinalengedwe zofanana, zidzasankhidwa ndikusinthasintha zakudya zabwino zomwe zimapangitsa thupi lathu kukhala lolemera bwino ndikumverera bwino.
Carbs for Health ndi Fitness
Mitundu ikuluikulu ya chakudya ndi yosavuta komanso yovuta. Mabala ophweka amaphatikizapo shuga mwachibadwa mu zakudya monga zipatso, ndiwo zamasamba, ndi mkaka. Zakudya zowonjezera zomwe zimapezeka mu zakudya zokonzedwa kapena zowonongeka zimatchulidwanso m'magulu osavuta koma sathanzi. Ali ndi zakudya zocheperapo kusiyana ndi zakudya zomwe zimakhala ndi dzuwa. Zakudya zamadzimadzi zimalowa m'magazi mofulumira kupereka mphamvu mofulumira kuntchito. Ambiri achikulire omwe ndi ochita masewera olimbitsa thupi amatha kudya zoumba kapena nthochi asanayambe kugwira ntchito ndipo amamva kuti izi zimapereka mphamvu zokwanira pa phunziroli. Ma carbu ena omwe amadziwika kuti ali ndi mphamvu zowonjezera zowonjezera zowonjezera zowonjezera zowonjezereka ndi:
Mabala ophatikizana amakhala ndi fiber ndi wowuma ndipo amatenga nthawi yaitali kuti asambe thupi lisagwiritse ntchito shuga ngati gwero la mphamvu. Mitengo ya carbs yathanzi imaphatikizapo mkate wonse wa tirigu, quinoa, mbatata, nyemba, masamba ambiri, ndi oats. Tikulimbikitsidwa kuyembekezera ola limodzi kuti tipeze mankhwala ovuta kuti tipewe kukwiya kwa m'mimba. Anthu ambiri amaphatikizanso mapuloteni monga mazira azungu okhala ndi complex carbs, makamaka ngati akukonzekera gawo lophunzitsira zolemera.
Ma carb complex ndi apamwamba kwambiri kuposa zakudya zopatsa thanzi ndipo ayenera kukhala peresenti yaikulu ya chakudya chathu. Zakudya zowonjezera zotsatirazi ndizomwe zimapanga magetsi, antioxidants, mavitamini ndi mchere:
- Maluwa ndi masamba
- Nyemba
- Mbewu zonse
- Oats
- Msuzi wa Brown
- Mitundu
- Kuwomba mtedza ndi mbewu
- Zipatso (maapulo ndi zipatso)
Mawu Ochokera
Thupi limagwira ntchito mwakukhoza kwake pamene zisankho zabwino zedi komanso zovuta zimagwiritsidwa ntchito nthawi zonse. Kuphunzira momwe mungasankhire zakudya zabwino kwambiri kuti mupitirize kukhala ndi thanzi labwino kudzachepetsa nkhaŵa yozungulira zonse zokhudza kusadya carbs ndikupatsanso njira yowonjezera komanso yosavuta kudya.
> Zotsatira:
cdc.gov, Gawo la Nutrition, Ntchito Yathupi, ndi Kutaya Kwambiri, Kupeza Kusamala
Nyuzipepala ya National Academy of Sports
Mankhwala a Masewera a Masewera a National Academy: Zakudya Zam'madzi: Kodi Zili Zoipa Kwa Inu? , Geoff Lecovin, 1/15