Zakudya zomveka zimapatsa thupi lanu mphamvu zomwe mukufunikira kuti mudzuke, kuyendayenda, ndi kuchita zonse zomwe mumachita tsiku ndi tsiku. Zikuphatikizapo starch, maltose, ndi cellulose, ndipo zimapezeka mu zipatso, ndiwo zamasamba, nyemba, mtedza, mbewu, ndi mbewu.
Zakudya zonse zamasamba zimakhala ndi mitundu yosiyanasiyana ya chakudya, makamaka kuphatikiza kwa wowuma ndi mapulogalamu.
Sitima imagwiritsidwa ntchito ndi zomera monga njira yosunga mphamvu. Mbewu, mbatata, ndi mpunga, nandolo, nyemba, ndi chimanga ndizowonjezera. Malasilasi amapanga mawonekedwe omwe amapatsa zomera kukhala mawonekedwe awo, ndipo ndilo gawo lalikulu la zakudya zamagetsi. Mbewu monga nyemba zobiriwira, broccoli, ndi sipinachi zili ndi sitima yocheperapo, koma ali ndi mapulogalamu ambiri.
Kusiyana pakati pa zakudya zovuta ndi chakudya chophweka ndi kukula kwa maselolekyu. Zakudya zophweka zimapangidwa ndi magawo awiri okha a shuga, pamene ma carb complex amakhala ndi shuga zitatu. Shuga wamba amaphatikizapo shuga, tebulo, uchi, syrups ndi zina zotero.
Kupanga Zakudya Zamadzimadzi ndi Zozizwitsa
Nyenyezi zimakumbidwa ndipo zimathamanga mofulumira, choncho zakudya zowonjezera monga mkate woyera ndi pasitala zingayambitse shuga wa magazi, mofanana ndi kudya zakudya zomwe zili ndi shuga. Koma, dongosolo lanu lakumagawa silingathe kusokoneza mapulosi, chomwe ndi chinthu chabwino chifukwa kukhala ndi fiber yomwe siidasasitsidwe m'thupi lanu kumachepetsanso zinthu, kotero njalayi siimayambitsa shuga yaikulu ya magazi.
Chifukwa chimodzi ndizofunikira kudya mbewu zonse, zakudya zamitundu yosiyanasiyana ndi zakudya zina zakutali zimachepetsa kwambiri kutentha kwa shuga ndi nyonga.
Kodi Ndiyenera Kugwiritsa Ntchito Zakudya Zambiri Zamadzimadzi?
Kawirikawiri, zakudya zowonjezera zimapereka pafupifupi theka la makilogalamu omwe mumadya. Ndipo akulu amafunikira mafuta a magalamu 25 mpaka 38 tsiku lililonse.
Mungathe kuchita zonse mwa kudya zakudya zokhala ndi zobiriwira zamitundu , mbewu zonse, ndi zakudya zamtundu ndi mbewu.
Pamene mukukonzekera chakudya , ganizirani momwe chakudya chidzakhalire pa mbale yanu. Dulani mwapatali mbaleyo muziti zinayi. Gawo la mbaleyo liyenera kudzazidwa ndi masamba obiriwira kapena okongola kapena zipatso ndi gawo limodzi mwa magawo anayi a mbale yanu ikhoza kugwira chinthu china, monga mkate, mpunga, mbatata kapena pasitala.
Gawo lomalizira liri ndi puloteni yanu yoyamba - ikhoza kukhala nyama, nkhuku kapena nsomba, kapena mungathe kusankha mapuloteni a zamasamba monga nyemba, kapena mphodza. Izi ziyenera kukupatsani ndalama zokwanira za carbs, kuphatikizapo mapuloteni anu ndi mafuta muyeso.
Chakudya chokwanira chokhala ndi tizilombo tambiri komanso tizilombo timene timakhala ndi tizilombo tikhoza kukhala otumikira kwambiri ku Swiss chard, mbatata yosakaniza, ndi salmon yofiira yomwe ili pafupi kukula kwa dzanja lanu. Kapena ngati mumakonda kudya zamasamba, sungani nsomba za tofu.
Zotsatira:
Maofesi a Kuletsa ndi Kuteteza Matenda. "Chakudya chabwino kwa aliyense - Zakudya."
Gropper SS, Smith JL, Groff JL. "Zakudya Zapamwamba ndi Mankhwala a Metabolism." Sitifiketi Chachisanu ndi chimodzi. Belmont, CA Kampani Yotsindikiza ya Wadsworth, 2013.
Office of Prevention and Health Promotion, Office of Assistant Secretary of Health, Ofesi ya Mlembi, Dipatimenti ya Zaumoyo ku United States - Health.gov. Malangizo a Zakudya kwa Amwenye, 2010 .