Zakudya Zakudya Zakudya Zanu

Ma carbu ena ayenera kupeŵa pamene ena angalowe m'malo

Zakudya zimapanga chakudya chomwe chimapatsa mphamvu kupyolera mu makilogalamu. Pamodzi ndi mapuloteni ndi mafuta, chakudya ndi chimodzi mwa zinthu zitatu zomwe thupi lanu limagwiritsa ntchito kuti zikhale ndi moyo. Zakudya zambiri ndi zakumwa zakumwa zimakhala ndi zina mwazikuluzikuluzikulu zosiyanasiyana.

Zitsanzo za zakudya zomwe makamaka muli ndi chakudya zimaphatikizapo mbewu, zipatso, tirigu, pasta, mkate, ndi zakudya.

Pali mitundu yosiyanasiyana ya chakudya, ena amapezeka mwachibadwa m'kudya, ndipo pali zakudya zotsika komanso zapamwamba kwambiri.

Zakudya zochepa za carb zakhala zotchuka ndipo zapangitsa carbs kukhala mbiri yoipa. Komabe, nkofunika kumvetsetsa kuti sizitsulo zonse zoipa, mumangophunzira momwe mungawagwiritsire ntchito zakudya zabwino.

Mitundu ya Zakudya Zam'madzi

Pali mitundu itatu yokha ya zakudya zomwe zimapezeka mu chakudya, ndi gulu lachinayi zomwe zimathandizanso.

1. Sugars: Amatchedwanso "zakudya zophweka," izi ndi mamolekyu a shuga wamba monga shuga, fructose (shuga la zipatso), ndi galactose, omwe amatchedwa monosaccharides. Pamene awiri a mamolekyuluwa akuphatikizana palimodzi, amatchedwa kuti disaccharides. Zitsanzo mwa izi zikuphatikizapo sucrose (tebulo shuga), yomwe imapangidwa ndi ma molecule a shuga ndi fructose, ndi lactose (shuga wamkaka), umene umakhala ndi shuga ndi galactose pamodzi.

1. Zozizira: Zozizira (polysaccharides) ndi "zakudya zovuta." Zimapangidwa ndi mitsempha yaitali ya shuga. Thupi lanu limaphwanya mafinya-ena mofulumira kuposa ena-mu shuga kuti apange mphamvu. Mtedza wapadera, womwe umatchedwa stant resistant, ukhoza kukhala wofunika kwambiri pa kulemera kwa thupi ndi kuwonongeka.

1. Fiber: Fiber ndi zakudya zomwe zimapezeka m'maselo a zakudya monga mbewu, zipatso, ndiwo zamasamba, mtedza, ndi nyemba. Sungathe kusweka chifukwa cha mphamvu yogwiritsira ntchito mphamvu m'thupi ndipo imaphatikizapo mafinya osasungunuka komanso osasungunuka.
2. Oligosaccharides: Gawo lachinayi la chakudya chimagwera pakati pa shuga ndi nyonga. Oligosaccharides ndi kuphatikiza kosavuta kwa shuga zosavuta zomwe zimakhala ndi zotsatira zabwino m'makoloni athu ndipo zimatengedwa ngati maantibiotiki.

Zakudya Zam'madzi Zapamwamba ndi Zochepa

Zakudya zimapezeka mwachilengedwe mu zomera zambiri ndi zakudya izi zimaperekanso zakudya zosiyanasiyana zomwe zimathandiza kuti mukhale ndi thanzi labwino. Izi zimaonedwa kuti ndi zotsika kwambiri ndipo zimakhala ndi zipatso, masamba, mbewu zonse, ndi nyemba.

Mabala ochepa kwambiri, amapezeka pamagulu osakanizidwa. Izi nthawi zambiri zimaphatikizapo shuga wochuluka, mafuta, sodium, ndi zotetezera kuti azisintha kukoma kapena masamu. Ngakhale kuti amatha kukhala ndi mavitamini ndi mchere wambiri, zakudya zimenezi nthawi zambiri zimakhalabe ndi zakudya zomwe zimadya zakudya zonse. Zakudya monga mkate woyera, zakumwa zotsekemera ndi tirigu, katundu wophika, ndi mankhwala opangidwa ndi mbatata amalowa m'gulu ili.

Malingana ndi Harvard Medical School, ndi khalidwe la zakudya zomwe mumadya kwambiri zomwe zimathandiza kuti mukhale ndi zakudya zabwino, osati kuchepetsa ma carb.

Mwachitsanzo, ma carbs otsika kwambiri amafukula mofulumira, nthawi zambiri amatsogolera ku shuga za shuga m'magazi komanso kumangokhala ndi nthawi yokwanira yokwanira. Mitedza ndi zakudya zomwe zimapezeka mu zakudya zonse zingathe kuchepetsa kutembenuka kwa shuga kwa njala ndi shuga, kuteteza ma spikes aakulu ndi kusakondweretsa chilakolako.

Kuti mukhale ndi ubwino wa carbs mu zakudya zanu, mutha kusankha mbewu zambiri komanso kuchepetsa zakudya zomwe zawonjezera shuga. Kuphika chakudya kuchokera pachiyambi kunyumba ndikudya zakudya zonse zokha, osati kukonzedwa, zingathandize kwambiri.

Malangizo a Tsiku Lililonse

Zaka zanu, kugonana, kutalika, ndi chiwerengero cha kulemera mu ndondomeko ya tsiku ndi tsiku kuti mulingo wa calories ndi carbs muyenera kudya tsiku ndi tsiku.

Zochita zanu zakuthupi zidzathandizanso. Mukamagwira ntchito mwamphamvu kwambiri, mumatentha kwambiri, kotero kuti mumakhala owonjezera kwambiri.

Kawirikawiri, USDA Dietary Guidelines kwa Amwenye amalimbikitsa kuti amuna pakati pa 26 ndi 45 ali ndi mlingo woyenerera wa ntchito amadya makilogalamu 2,600 tsiku lililonse. Akazi omwe ali m'badwo womwewo ndi gulu lachithunzi ayenera kudya makilogalamu 2,000.

Zimalimbikitsanso kuti 45 mpaka 65 peresenti ya mankhwalawa amachokera ku makhabohydrate. Kwa zakudya zokwana makilogalamu 2,000, izo zikanakhala pafupifupi makilogalamu 900 mpaka 1300 kuchokera ku carbs, kapena 225 mpaka 325 magalamu a zimagulu.

Zina Zopatsa Mphamvu

Chofunika kwambiri cha chakudya m'thupi ndi mphamvu, koma chakudya sizomwe chakudya chokhacho cha zakudya. Mafuta sangathe kupereka mphamvu, ndiye njira yaikulu imene thupi limagwiritsira ntchito mphamvu. Malinga ndi Guide ya Institute of Medicine's Dietary Reference Intakes, mungathe kukhala opanda kudya carbu malinga ngati mukudya mapuloteni ndi mafuta okwanira:

"Kumapeto kwa chakudya chamagazi chokhala ndi zakudya zamoyo, n'chachidziwikire, ngati kuti puloteni ndi mafuta amatha kudya."

Thupi lanu likhoza kupanga kuchuluka kwa shuga kuti ikhale ndi moyo (Institute of Medicine ikuyerekezera kuti izi ziri pafupifupi magalamu 22 kapena 28 patsiku) mu njira yotchedwa gluconeogenesis . Ndikumanga shuga, makamaka kuchokera ku mapuloteni.

Zakudya Zochepa za Carb

Zakudya zambiri zochepa zotchedwa carb zimalimbikitsa kuchotsa magwero otsatiridwa a chakudya. Zakudya zina, monga zakudya za Atkins ndi zakudya za South Beach, zimapanga mapuloteni omwe ndi otsika kwambiri. Ngakhale zakudya zina zotsika kwambiri, monga zakudya za Paleo ndi zakudya zamakono, limalimbikitsa kuthetsa ma carbu opangidwa monga mkate ndi mkaka komanso kuchepetsa zipatso.

Ngati mukuwerenga ma carbu, onetsetsani kuti muwerenge malemba a zakudya zomwe mukudya. Zakudya za carb za zakudya zowonongeka zimatha kusiyana ndi mtundu wa mtundu, makamaka pa zakudya zosakaniza kapena zosaphika.

Musanachotse chakudya chonse pa zakudya zanu, ndi bwino kukumbukira kuti zakudya zomwe zili ndi chakudya zimakhala ndi zakudya zina zofunika. Ngati mumayesetsa kudya zakudya zochepa kapena ngati mukuwatsatira chifukwa cha kulemera kapena zifukwa zina zaumoyo, mukhoza kusinthanitsa zakudya za carb zamasamba ndi zipatso zomwe zili ndi mavitamini, minerals, fibre, ndi phytonutrients .

Mawu Ochokera

Poganizira zakudya zomwe mumadya, n'zotheka kukhala ndi zakudya zabwino ndi zakudya zochepa kusiyana ndi zakudya zowonjezera komanso zowonjezera zomwe anthu amadya masiku ano. Kusintha pang'ono kosavuta kungapite patsogolo, kumayambitsa kulemera, komanso kusintha thanzi lanu lonse.

> Zotsatira:

> Institute of Medicine ya National Academy, Food and Nutrition Board. Zowonjezera Zakudya Zowonjezera Mphamvu, Zakudya Zamadzimadzi, Fiber, Fat, Fatty Acids, Cholesterol, Mapuloteni, ndi Amino Acids. National Academy Press. 2005.

> Harvard Men's Health Watch. Zakudya M'zakudya Zanu: Ndizofunika Kwambiri. Harvard Health Publishing. 2014.

> United States Dipatimenti ya Ulimi. 2015-2020 Zakudya Zakudya za Amwenye. Dipatimenti ya zaumoyo ku United States. 2015.