Mawonekedwe a Tsiku Lililonse Zakudya Zakudya za Carbs, Mapulotini, ndi Mafuta

40-30-30 Zakudya Zakudya Zakudya Zakudya Zakudya

Kodi muli ndi mapuloteni, chakudya, ndi mafuta angati omwe mukufunikira kuti mudye zakudya zabwino komanso zakudya zamapuloteni? Matsati awa owonetsera angakuwonetseni chomwe cholinga chanu chiyenera kukhala mu makilogalamu ndi magalamu a macromutrient. Izi zingakhale pa njira ya zakudya zomwe mungagwiritse ntchito, makamaka ngati mukuwerenga malemba oyenera pa zakudya zomwe mumadya kapena kugwiritsa ntchito ntchito yothandizira kudya ndi pulogalamu .

Choyamba, dziwani chomwe mlingo wanu wa kalori wa tsiku ndi tsiku uyenera kukhala. Mungagwiritse ntchito Daily Caloric Needs Calculator kuti mupeze thupi lanu lotentha tsiku lililonse. Ngati mukufuna kulemera, muyenera kuyesetsa kuti mupeze nambala yomwe ili ndi makilogalamu 500 pa tsiku kusiyana ndi caloric yanu ya tsiku ndi tsiku. Chikhalidwe cha chala cha amayi ndi makilogalamu 1200, ndipo kwa amuna, makilogalamu 1600 patsiku kuti muchepetse kulemera.

40-30-30 Zakudya Zakudya Zakudya Zamapuloteni Wapamwamba

Chojambulira ichi chimayambira pa zakudya zamapuloteni apamwamba , zomwe sizingakhale zoyenera kwa iwo omwe ali ndi vuto la chiwindi kapena impso. Zakudya zambiri zamakono zimapanga chakudya m'mapweya 55% ndi apansi kwa 15%. Pansipa tiyang'ane mitundu itatu ya iwo. Koma choyamba, apa pali zakudya zamapuloteni.

Tchati Chakudya cha US Chakudya Chakudya

Zakudya zimenezi zimayikidwa ndi USDA, ndi 51% chakudya, 18% mapuloteni ndi 33% mafuta. Ndibwino kwa othamanga, makamaka kwa anthu omwe amasangalala ndi zolimbitsa thupi monga kuyenda, kuyenda, kuthamanga ndi njinga.

Tchati Chakudya Chakudya Chopatsa Zamasamba

Zakudyazi zimayikidwa ndi USDA ndi 55% Zakudya, 14% mapuloteni, ndi 34% mafuta.

Chakudya Chakudya Chakumadzulo cha Mediterranean

Zakudyazi zimayikidwa ndi USDA ndi 52% Zakudya, 18% mapuloteni, ndi mafuta 32%.

Kodi muyenera kugwiritsa ntchito zakudya ziti? Anthu osiyana ali ndi kupweteka kolemera ndi zakudya zosiyanasiyana. Ena amachita zakudya zamapuloteni apamwamba, pamene ena amakonda kutsatira njira ya Mediterranean, zamasamba, kapenanso zakudya zochepa zowonjezera.

Kuphunzira Maphunziro Opirira

Ngati mukuphunzira kuti mukhale ndi chipiriro monga hafu ya marathon kapena marathon kuyenda , imodzi mwa zakudya zitatu ndi makapu apamwamba nthawi zambiri amalimbikitsidwa ndi ophunzitsa masewera. Thupi limasowa ma carbohydrate kuti awotchere mphamvu panthawi yochita masewera olimbitsa thupi.

_Zotsatira:

_{"Lipoti la Zitsanzo za Chakudya: Kukulitsa Zamasamba ndi Zakudya Zamadzulo Zakudya Zamadzulo," Scientific Report ya Komiti Yowunikira Zogwiritsa Ntchito Zakudya za 2015, Zowonjezera E-3.7. USDA. February 2015.}

_{"Chakudya Chopatsa Chakudya ndi Mpikisano Wopambana - Cholembedwa chogwirizana cholembedwa ndi American Dietetic Association (ADA), Dietitians ku Canada (DC), ndi American College of Sports Medicine (ACSM)." Mankhwala ndi Sayansi mu Masewera & Kuchita Zochita, March 2009 - Buku Lachiwiri - Nkhani 3}