Mphamvu zonse zomwe timafunikira pamoyo komanso zolimbitsa thupi zimachokera ku chakudya chomwe timadya ndi madzi omwe timamwa. Zakudya zamtunduwu zimagwiritsidwa ntchito m'magulu atatu:
- Mafuta
- Zakudya
- Mapuloteni
Gawo lirilonse la chakudya ndi lofunikira pa thanzi ndipo tonsefe tiyenera kudya zakudya kuchokera ku gulu lililonse. Chiŵerengero chimene timayenera kudya zakudya izi, kawirikawiri, chimakhala kutsutsana.
Kodi Chakudya Chakudya N'chiyani?
Mafuta a zakudya akhala akudzudzulidwa chifukwa cha matenda ambiri; Komabe, mafuta ndi mchere wofunika kwambiri kuti akhale ndi thanzi labwino. Matenda a Adipose (mafuta osungidwa) amathandiza kuti ziwalo zikhale mkati, zimatulutsa mavitamini (A, D, E, ndi K) mu thupi lonse ndipo ndilo lalikulu kwambiri la magetsi omwe amapezeka. Mafuta amasungidwa tikamadya zakudya zambiri zomwe timagwiritsa ntchito. Pali mafuta abwino a thupi labwino komanso ochita masewera olimbitsa thupi. Pomwe mlingo woyenererawo ukupitirira, mafuta odyera kwambiri angayambitse mavuto ndi thanzi komanso masewera olimbitsa thupi.
Mitundu ya Mafuta a Zakudya
- Mafuta okhutitsidwa amapezeka makamaka mu zinyama monga nyama, mazira a dzira, yogurt, tchizi, batala, mkaka. Mtundu uwu wa mafuta nthawi zambiri umakhala wolimba kutentha. Mafuta ochulukitsitsa kwambiri agwirizanitsidwa ndi mavuto a umoyo monga cholesterol ndi matenda a mtima. Chifukwa cha ichi, mafuta odzaza ayenera kukhala osachepera 10 peresenti ya kudya kwa kalori tsiku ndi tsiku.
- Mafuta osatchulidwa ndi mafuta omwe amapezeka ndi mafuta omwe amapezeka m'mitengo ya chakudya ndipo nthawi zambiri amathira madzi kutentha. Mafuta osasinthika amakhala ndi thanzi labwino monga kuchepetsa cholesterol ndi kuchepetsa chiopsezo cha matenda a mtima. Mafakitale ambiri amagwiritsa ntchito maolivi ndi mafuta a canola, mapeyala, nsomba, amondi, soya, ndi mafasho.
- Mafuta otsegula atsopano awonjezeredwa ku malemba odya zakudya zambiri. Mitengo ya mafuta yotchedwa Trans (acids fatty acids) imalengedwa (mwachibadwa kapena yopangidwa ndi munthu) pamene mafuta osatetezedwa amapangidwa kukhala olimba. Mafuta a mafuta, monga mafuta odzaza, ayenera kuchepetsedwa chifukwa amachulukitsa mafuta a kolesterol ndi matenda a mtima.
Momwe Mafuta Amaperekera Mphamvu Zamaseŵera
Mafuta amapereka mphamvu zambiri za zakudya zonse. Gramu imodzi ya mafuta ndi ofanana ndi makilogalamu asanu ndi anayi. Kulemera kwake kwa kalori, kuphatikizapo mphamvu yathu yosungirako mafuta, kumawonjezera mafuta athu ambiri. Pili imodzi ya mafuta osungidwa amapereka pafupifupi 3,600 calories ya mphamvu. Ngakhale kuti ma calories sakufika pofikira kwa othamanga akuchita mofulumira, kuyesetsa mwamphamvu monga kupuma kapena kulemera kwa mafuta, mafuta ndi ofunikira kwa nthawi yayitali, mofulumira kwambiri ndi kupirira zolimbitsa thupi monga kuyenda kosavuta komanso kuyenda.
Mafuta amapereka chitsime chachikulu cha mafuta kwa nthawi yayitali, kuchita masewera olimbitsa thupi (maseŵera olimbitsa thupi monga marathons, ndi ultra marathons). Ngakhale panthawi yopatsa mphamvu kwambiri, komwe zimakhala ndi mafuta m'thupi, mafuta amafunika kuthandizira kupeza mavitamini osungidwa (glycogen).
Komabe, kugwiritsa ntchito mafuta kuti azigwiritsa ntchito masewera olimbitsa thupi, kumadalira pazifukwa izi:
- Mafuta amachedwetsa kukumba ndikusandulika mphamvu yogwiritsidwa ntchito (akhoza kutenga maola 6).
- Kutembenuzira mafuta a thupi osungidwa mu mphamvu kumatenga nthawi. Thupi limafuna kuthyola mafuta ndikuyendetsa ku minofu yogwira ntchito isanayambe kugwiritsidwa ntchito ngati mphamvu.
- Kutembenuza mafuta a thupi lopanda mphamvu mumagetsi kumatenga mpweya wochuluka, choncho kuchita masewera olimbitsa thupi kumafunika kuchepa kuti izi zitheke.
Pazifukwa izi, ochita masewera amafunika nthawi yoyenera pamene amadya mafuta, kuchuluka kwa chakudya ndi mtundu wa mafuta omwe amadya. Kawirikawiri, sibwino kudya mafuta nthawi yomweyo kapena nthawi yochita masewera olimbitsa thupi.
Chitsime:
> Mfundo ya Odwala a ku Canada, American Dietetic Association, ndi American College of Sports Medicine, Canadian Journal of Dietetic Practice and Research in Winter of 2000, 61 (4): 176-192.