Zakudya Zabwino ndi Zoipa

Carbs Sindinapangidwe Mofanana

Zakudya zam'madzi (carbs) ndizofunikira pa chakudya chathu, gwero la mphamvu zoyambirira, ndi zofunika kuti tikhale ndi thanzi labwino. Pamene timadya chakudya , thupi lathu limalitembenuza kukhala glycogen (shuga) yopereka mphamvu zomwe timafuna kuti thupi liziyenda bwino. Vuto ndi ma carbs ambiri omwe amawatcha kuti zoipa komanso zakudya zambiri zimalimbikitsa kuti zichotsedwe kuti zichepe, kuchepetsa mafuta, ndi kupititsa patsogolo kulemera. Izi zingatipangitse kufooka kwa zakudya, kuchepa kwa mphamvu, ndipo zingayambe kugwira ntchito.

Kusiya izi zofunika kwambiri kuchokera ku chakudya cha tsiku ndi tsiku sikuli yankho la kuchepa thupi kapena kupeza thupi loonda. Malingana ndi kafukufuku, tikhoza kukhala ndi zowawa ngati thupi lanu likuyesera kupanga mwadzidzidzi kusowa mafuta. Zotsatira za kukanika kwa carb zingaphatikizepo chizungulire, kutopa, kunyowa, kufooka, ndi kukhumudwa komanso zoopsa zowopsa.

Kuti tikhalebe ndi thanzi labwino komanso kukwaniritsa zolinga zathu , kumvetsetsa kusiyana pakati pa ma carbs abwino ndi oipa n'kofunika. Tikadziwa momwe tingasankhire zakudya zabwino, tidzakhala okonzeka kuphatikizapo iwo kuti azikhala ndi moyo wathanzi.

Kodi Kusiyana Ndi Chiyani?

Kodi pali kusiyana kotani pakati pa kabwino ndi kabwino? Zidzakhala zomveka kumvetsa mitundu ya chakudya musanayankhe funsoli. Zakudya zimatha kufotokozedwa motere:

• Zakudya zovuta : Zakudya zowonjezera ndi zowonjezera zimatenga nthawi yaitali kuti zisunge musanagwiritse ntchito shuga kwa mphamvu. Zili ndi mavitamini, mchere, ndi antioxidants. Mphamvu yotsegulidwa ya thupi imaperekedwa ndi mankhwala. Nthanga zonse, nyemba, quinoa, nyemba, oats ndi mpunga wofiira ndizofunikira kwambiri za carbs wathanzi.
• Zakudya zosavuta : zakudya zomwe zimakhala ndi shuga zachibadwa mosavuta zimadetsedwa ndi thupi ndi kupereka mphamvu mwamsanga. Zipatso, ndiwo zamasamba, mkaka ndi mankhwala a mkaka ndizochokera ku carbs. Nkhalango zosavuta zimapezekanso m'magulu osakaniza ndi odzola monga shuga, shuga woyera, ndi zophika zomwe ayenera kuzipewa. Ngakhale zipatso, nyamayi, ndi mkaka zimaonedwa kuti ndi khala losavuta, zimakhala ndi zakudya zofunika, zakudya , mapuloteni komanso zimakhala ngati zakudya zovuta pamene zimakulungidwa.

Kodi Carbs Ndiyenera Kudya ndi Kupewa?

Kusankha carbu yoyenera n'kofunika kuti thupi likhale labwino. Zakudya zabwino kwambiri zimachokera kuzinthu zachirengedwe osati kuchokera ku bokosi. Zimaphatikizapo zakudya zowonjezera zakudya monga zakudya zonse, masamba, ndi zipatso.

Kudya khutu la chimanga ku mankhusu poyerekeza ndi chimanga cha chimanga, nyemba yonyezimira pa madzi osakanizidwa, mbatata yophika m'malo mwa thumba la chips ndi zitsanzo zabwino posankha carb yabwino pa carb yoipa. Pogwiritsa ntchito mpunga wofiira pa zoyera, tirigu wonse kapena ufa wa tirigu woyera ndi njira ina yosankhira carbs wabwino. Mndandanda wotsatira wa carbs wabwino umalimbikitsidwa pa zakudya zabwino:

• Zamasamba - idyani zakudya zosiyanasiyana tsiku ndi tsiku
• Mbewu zonse - oats, quinoa, mpunga wofiira, ndi balere ndi ochepa chabe
• mtedza ndi mbewu
• zipatso zonse
• Nyemba ndi nyemba
• Tubers - mbatata, mbatata

Pewani zakudya zoipa zomwe zilibe mphamvu ya zakudya zomwe zimapangitsa thupi kukhala lopanda thanzi. Mabala oipa amaphatikizapo kukonzedwa mopitirira muyeso, zakudya zopatsa thanzi zomwe zimagulitsidwa m'mabasiketi. Samalani ndi zakudya zokongola zomwe zimalonjeza mafuta otsika, shuga wopanda mafuta, opanda mafuta, opindulitsa, ochepa kalori, ndipo palibe shuga wowonjezera. Mwamwayi, ma carbu oipa ngati awa agunda malo opangira thupi omwe amawonedwa ngati mankhwala abwino.

Ndikofunika kuti mudziwe bwino kuzindikira carb yoipa ndi kuwachotsa monga momwe tingathere pa zakudya zathu. Ngati simungathe kumvetsetsa mndandanda wazitsulo , mwina ndi carb yoipa. Zosakaniza zochepa pa chinthu chogwiritsidwa ntchito pa chakudya chimakhala bwino. Zakudya zokazinga ziyenera kukhala ndi zinthu zochepa zokha komanso moyo wafupipafupi wamtengo wapatali woti ukhale wathanzi wogula.

Kuchotsa zimagawidwe zopangidwa ngati mkate woyera, zakudya zodyera ndi soda ndi njira zabwino zopewa carbs zoipa. Mndandanda wa ma carbs oipa ukulimbikitsidwa kuti upewe kuti ukhale wabwino wathanzi:

• Zakumwa za shuga - koloko, shuga zinawonjezera madzi a masewera ndi carbonated
• Mavitamini - ambiri amadzazidwa ndi shuga wowonjezereka ndi zosungira
• Mkate Wonyezimira - mankhwala opangidwa bwino omwe alibe kusowa kwa zakudya
• Zakudya zopangidwira - kusowa zakudya zowonjezera komanso zodzazidwa ndi zoteteza
• Chomera cha kirimu, maswiti ndi mkaka chokoleti - alibe zakudya zamtengo wapatali, shuga wambiri ndi zosungira. Chokoleti chamdima chamtengo wapatali chingaphatikizidwe mu zakudya zabwino .

Carbs yabwino adzakhala chakudya chenicheni, osati phukusi, ndipo zimakhala masamba, zipatso, ndi mbewu zonse.

Good Carbs ndi Fiber

Zakudya zam'thupi zimachokera ku mavitamini ovuta komanso osavuta. Malangizo Othandizira Zakudya kwa Amwenye amati tikudya chakudya cha 45-65 peresenti ya chakudya chathu kuchokera ku chakudya chopatsa thanzi kuti tikwaniritse zofunikira za fiber. Zakudya zathu zamatenda ziyenera kukhala pakati pa 25-35 magalamu tsiku lililonse. Kafukufuku wamakono amasonyeza zakudya zomwe zimathandiza kwambiri pa matenda a fiber ndi kutayika kwa mafuta, kuchepetsa chimbudzi komanso kuchepa kwa matenda. Timafunikira mitundu iwiri ya fiber kuti mukhale ndi thanzi labwino komanso labwino :

Mafinyumu osasungunuka sathyoledwa panthawi ya chimbudzi ndi kulowa mu magazi. Imawonjezera chiwerengero chathu kuti tipewe kuchepetsa kuchepa kwa chiwerengero cha kudzimbidwa. Zakudya zotsatirazi ndizakudya zabwino komanso njira yabwino yogwiritsira ntchito fiber yosakanikirana:

• Mkate wonse wa tirigu
• Balere
• Msuzi wa Brown
• Couscous
• Bulgur kapena mbewu zonse za tirigu
• Tirigu wa chimanga
• Mbewu
• Zomera zambiri
• Zipatso

Mafinyumu amadzimadzi amatenga madzi ndipo amakhala gel osakaniza mkati mwa tsamba lathu lakumagawa lomwe limathandiza kuchepetsa chiwopsezo chosavuta. Amamanganso cholesterol ndi shuga akuchepetsa kapena kuteteza kumasulidwa m'magazi. Mafinyumu amadzimadzi amachititsa kuti mabakiteriya amachepetsa kutupa komanso kuwonjezera chitetezo chathu. Zakudya zotsatirazi ndizakudya zabwino komanso zowonjezera zowonjezera:

• Oatmeal
• Nthambi ya oat
• Balere
• Mtedza ndi mbewu
• Zipatso zambiri
• Zouma nyemba ndi nandolo
• Zolemba

Zambiri Zokhudza Zakudya Zam'madzi

Kuyerekeza kotsatira ma carbohydrate chifukwa chake carbs sizinalengedwe zofanana:

Zabwino za Carbs

• Ma calories otsika - timatha kudya zazikulu ndi makilogalamu aang'ono
• Mitundu yamakono - zosiyanasiyana zosiyanasiyana zomwe zimapindulitsa kwambiri pa thanzi
• Palibe shuga woyengedwa kapena mbewu zoyengedwa
• Zapamwamba zamtunduwu - zowonetsedwa kuti zithetse shuga ya magazi ndi insulini, kuchepetsa cholesterol choipa, kuthandizira kulemera kwa thupi, kuchepetsa kuyamwa, ndi zina zothandiza pa thanzi
• Kutsika mu sodium
• Kutsika kwa mafuta odzaza, otsika kwambiri mpaka kopanda cholesterol, ndipo palibe mafuta odzola

Ma Carbs Oipa

• Zakudya zamtundu wazing'ono
• Pamwamba mu shuga woyengedwa - kafukufuku amasonyeza shuga woyengedwa monga mazira a chimanga a fructose amapanga makilogalamu oposa 20% omwe timadya tsiku ndi tsiku . Sopo woyengedwa ndi okhudzana ndi matenda, kunenepa kwambiri ndi mtundu wa shuga 2. Shuga woyera, masamba a chimanga a fructose, ndi shuga wowonjezera ndi zitsanzo
• Pamwamba pambewu zopangidwira - ufa wa tirigu wotengedwa ndi mtengo wamchere womwe umawoneka kuti uwoneka woyera
• Mtengo wamtengo - zero mpaka wochepa
• Fiber - zero zochepa
• Sodium - High
• Mafuta - Wapamwamba
• Cholesterol - Wapamwamba
• Mafuta a Trans - Wapamwamba

Mawu Ochokera:
Zakudya zazakudya ndizofunika kwambiri pa zakudya zabwino ndi magetsi athu oyambirira. Izi sizikutanthauza kumangirira pa zinthu zoipa monga pastries ndi soda koma kusankha carbs zabwino kuti athandizidwe bwino ndi thanzi. Carbs sichilengedwa mofanana ndikutha kudziwa zabwino kuchokera ku zoyipa zidzakuthandizani kuti mukhale bwino pakusunga zakudya zanu.

_Zotsatira:

_{Nyuzipepala ya National Academy Institute of Medicine, Dietary Reference Yowonjezera Mphamvu, Zakudya Zamadzimadzi, Fiber, Fat, Fatty Acids, Cholesterol, Mapuloteni, ndi Amino Acids, 9-5-02}

_{cdc.gov, chakudya chabwino kwa aliyense, chakudya , 12-11-12}