Kufunika kwa Mavitamini Awa ku Umoyo Wanu
Macronutrients ndi zakudya zomwe thupi limagwiritsa ntchito mochuluka ndipo zimafunikira tsiku ndi tsiku. Pali macronutrients atatu: mapuloteni , chakudya ndi mafuta. Mankhwala atatuwa ndi osiyana ndi micronutrients, omwe thupi limapanga muzitsamba zochepa, monga mavitamini ndi mchere . Macronutrients amapereka zakudya zamakono komanso kukula kwa thupi, kuteteza thupi komanso kuteteza thupi lonse ndikuthandizira kuchita izi komanso ntchito zina tsiku ndi tsiku.
Zakudya
Dipatimenti ya Ulimi ya United States imasonyeza kuti 45 - 65% ya chakudya chathu cha tsiku ndi tsiku chimachokera ku zimagulu. Pali zifukwa zomwe amasonyezera izi. Choyamba, zimagawenga zimadziwika ngati gwero lalikulu la thupi la mafuta. Chachiwiri, zimagawenga ndi njira yosavuta kuti thupi limasinthe mphamvu poyerekeza ndi mafuta ndi mapuloteni. Popanda kagawodidirate komanso mankhwala osungunuka komanso osungunuka, amapereka mphamvu kuchokera ku shuga, matumbo a m'mimba ndi kuwonongeka kwa zinyalala zikanakhala zosatheka kusunga. Zakudya za m'thupi zimathandiza matupi athu kulandira ndi kumasula chakudya. Zitsanzo zina za zakudya zapamwamba m'zakudya zimapezeka mu zakudya zowonjezera (monga tirigu ndi mbatata), zipatso, mkaka, ndi yogurt. Zakudya zina monga ndiwo zamasamba, nyemba, mtedza, mbewu ndi kanyumba tchizi zili ndi chakudya, koma pang'onopang'ono.
Mapuloteni
Ngati palibe shuga kapena mavitamini kuti mutembenuke mu shuga, thupi limatha kuyendetsa mphamvu pogwiritsa ntchito mphamvu ya mapuloteni.
Mapuloteni a zakudya amachititsa kukula, minofu yaikulu, mahomoni ndi mavitamini a mavitamini, kukonzanso minofu ndi chitetezo cha mthupi. Anthu ambiri a ku America amapeza mapuloteni oposa nkhuku, nkhuku, nsomba, nthumwi za nyama, tchizi, mkaka, mtedza, nyemba, ndi zakudya zing'onozing'ono, zakudya zowonjezera ndi masamba. Mapuloteni athunthu ali ndi amino acid komanso mapuloteni osakwanira alibe limodzi kapena ambiri mwa amino acid omwe ali ofunikira.
Mapuloteni osakwanira amapezeka mu zakudya zokhala ndi zomera, monga nyemba ndi mpunga.
Mafuta
Pafupifupi 20-35% ya makilogalamu anu a tsiku ndi tsiku ayenera kubwera kuchokera ku mafuta. Mafuta am'thupi amathandiza kwambiri kuti thupi lathu lisatenge mavitamini ena. Mafuta amatithandizanso kuti tiziika matupi athu ndi kupitiriza kuchita masewera olimbitsa thupi kupitirira mphamvu yathu yosasinthika ya mphamvu. Mafuta ndi ofunika poteteza mawonekedwe ndi kukoma kwa chakudya.
Kulimbitsa Kusamala
Ngakhale malangizidwe a tsiku ndi tsiku amawoneka othandiza, kupeza mchere wambiri pa zakudya zonse ndikofunika kuti mukhale ndi thanzi lanu. Zigawo zazikuluzikulu zimatchulidwa kuti chipinda chilichonse chikhale choyembekezera, koma kupeza chiŵerengero choyenera sikofunikira kusiyana ndi kulingalira. Kutanthauza kuti, kusunga malire aliwonse mkati mwa malire ake, koma kuonetsetsa kuti aliyense ali ndi cholinga. Ndipo ngakhale pamene mutagwirizana, onetsetsani kuti mukuwononga kuchuluka kwa ndalama m'gulu lililonse. Zambiri kapena zochepetsetsa zidzakupindulitsani kapena kulemera. Ndipo ngakhale kuti mgwirizano wanu ndi zakudya za caloric zingasinthe pamene mutenga zakudya zochepa, ndikofunikira kuti muzisunga nthawi zonse.
Kuchokera
Macronutrients: Kufunika kwa Zakudya Zamadzimadzi, Mapuloteni, ndi Mafuta. McKinley Health Center University of Illinois ku Urbana-Champaign. 2014.