Malangizo Othandiza kwa Zakudya Zam'madzi ndi Zochita Zabwino
Kodi pali carbs zabwino ndi carbs zoipa? Yankho ndi inde oyenerera. Zakudya zomveka nthawi zambiri zimatchedwa carbs wabwino ndi zakudya zosavuta monga carbs zoipa. Nkhani yabwino ya carb si yosavuta kumva, koma kumvetsa kusiyana pakati pa carbs zabwino ndi carbs zoipa kumakuthandizani kuti mukhale ndi zakudya zathanzi komanso zosankha zabwino.
Momwemonso, chakudya ndizo maziko a zakudya zabwino.
Omwe timakonda kuchita masewera olimbitsa thupi ndi maonekedwe oyenera ayenera kukhala ndi chidziwitso chokha cha zakudya chifukwa ndizo ubongo wathu ndi zakudya za thupi.
Thupi lathu limaphwanya chakudya m'magazi ndikuwotcha shuga ngati mafuta a ubongo ndi thupi lathu. Anthu ena amawopa chakudya chifukwa amaganiza kuti shuga imatanthauza kulemera , kusinthasintha, komanso zinthu zonse zoipa. Koma zoona zake n'zakuti ubongo wanu ndi thupi lanu liyenera kukhala ndi shuga nthawi zonse, mawonekedwe a shuga omwe thupi limathyola chakudya.
Zakudya Zamadzimadzi
Zakudya zovuta ndi "carbs zabwino". Zitsanzo za carb complex ndi mbewu zonse, ndiwo zamasamba, ndi nyemba. Zakhala zovuta kwambiri kuti ziwonongeke pang'onopang'ono, ndikupereka shuga wambiri mpaka magazi. Pamene shuga imaperekedwa kwa maselo pang'onopang'ono, imatha kuwotcha mphamvu ndi mphamvu zathu komanso zowonongeka. Mndandanda wa glycemic ndiyomwe kuchuluka kwa chakudya komanso kuchuluka kwa chakudya kumawonjezera shuga.
Zakudya Zosavuta ndi Zoipa Zakudya
Zakudya zophweka zimapangidwa ndi ma molekyulu osavuta kuti thupi lanu liwonongeke ndikupereka shuga kwa magazi mwamsanga. Ma carbs oipa ali m'gulu losavuta kagawodidirate. Shuga woyera ndi ufa wofiira ndizo zitsanzo za chakudya chosavuta.
Kuwonongeka kwawo kumayambitsa msanga msanga mu shuga la magazi. Ndiko komwe mumapeza mphamvu, ndiye dontho lalikulu - ndipo maganizo anu amayenda limodzi ndi izo. Ndiponso, pamene shuga wochuluka kwambiri amasefukira dongosolo lonse kamodzi, thupi lanu silingagwiritse ntchito zonsezo kuti likhale ndi mphamvu ndikulimasulira kuti ... ndikuganiza? Mafuta. Inde, thupi lanu potsirizira pake limasintha shuga wochulukira mu glycogen ndiyeno n'kukalowa mafuta kuti asungidwe. Ndipo choipa kwambiri, kupweteka kwambiri maselo okhala ndi shuga akuluakulu kumakhudzana ndi matenda okhudzana ndi shuga monga hypoglycemia, shuga, ndi insulin kukana.
Zakudya zonse zophweka ndizo "zoipa" carbs. Zina, monga chipatso, ndizitsamba zosavuta, zowonjezera. Chipatso chatsopano chimatipatsa michere, mavitamini, mchere , ndi fiber . Zakudya zamadzi zimaperekanso zopindulitsa zofunika monga mapuloteni , mavitamini, ndi mafuta . Cholinga chake ndi kuzindikira kuti chakudya chophweka, chomwe sichili "choipa", ndizomwe zimakhalabe shuga mwamsanga zomwe sitingatipatse mphamvu mofanana ndi zomwe zimapangidwanso.
Zabwino Zabwino Zakuipa
Chimodzi mwa zinthu zosokoneza zokhudzana ndi zakudya ndizosiyana pakati pa zakudya zonse ndi zoyengedwa. Mbewu zonse ndi chitsanzo chabwino. Nthanga ikakonzedwa, zakudya ndi zitsulo zachotsedwa mmenemo zimapangitsa msanga kugaya komanso kuchepa.
Tiyeni tiyang'ane pa kupanga ufa wa mikate yoyera: Tirigu wambiri wa tirigu ndi ziwalo zake zonse zimaphatikizapo branin, endosperm, ndi nyongolosi. Nthambiyi imatipangira tizilombo toyambitsa matenda zomwe zimapindulitsa kwambiri kuphatikizapo kuchepetsa kuperewera kwa chakudya komanso kutaya mafuta. Ndipo nyongolotsi ndi gawo lomwe liri ndi zakudya zambiri. Koma pamene tirigu wonse amayeretsedwa kuti apange ufa woyera ulesi ndi nyongolosi zimachotsedwa, kusiya zamoyo zopanda thanzi.
Ntchito yoyeretsera imagwiritsidwa ntchito ku mbewu zina zonse zowonjezera monga chimanga ndi mpunga. Ambiri a ife timangowona tirigu wonse omwe ali ndi thanzi nthawi zonse pamene amasanduka ufa woyeretsedwa ndikugwiritsidwa ntchito kupanga zakudya zowonongeka monga chakudya cham'mawa cham'mawa, mikate, mitsempha, mpunga woyera ndi zakudya zopanda kanthu.
Ma carbs amenewa sangawathandize kukupatsani mphamvu.
Choncho zakudya zowonongeka kwambiri ndizo zomwe zimapereka pang'ono pa njira yopatsa thanzi komanso zimatulutsa shuga zambiri zophweka, zomwe zimawononga mphamvu m'thupi. Zitsanzo za zakudya zowopsa za carb ndizo zopangidwa ndi shuga woyengedwa ndi ufa woyengedwa monga maswiti, keke, mufini ndi mikate yoyera - palibe zakudya komanso alibe mphamvu.
Pezani Mphamvu Yabwino ya Carb
Chithunzi changa chomwe ndimachikonda kwambiri chakumaga thupi ndikumaganiza za moto wamoto. Mabala okongola ali ngati zipika zabwino. Amagwira mosavuta komanso amawotcha kwa nthawi yaitali. Mabala oipa, ophweka ali ngati ubweya wouma. Pamene tiwaika m'moto wathu wamagazi amatha kuthamanga mofulumira ndikuwotcha kutiponyera.
Zakudya zabwino zimaphatikizapo zakudya zamagulu ndi zakudya zolimbitsa thupi, pamodzi ndi mafuta abwino ndi mapuloteni . Ife omwe tikufuna kukhala ndi thanzi labwino ndikukhalamo, tikuyenera kugwiritsa ntchito magulu atatu a chakudya.
Zotsatira:
> Haas, Elson. Kukhalabe ndi Thanzi Labwino.
Holford, Patrick. New Optimum Nutrition Bible. Kupitiliza; 2005.
Chipatala cha Mayo. Zipatso zonse: Zosankha zamtima zokhala ndi zakudya zabwino,
> MyPirramid.gov. "M'kati mwa [chakudya] Piramidi."