Chifukwa chiyani zizindikiro siziyenera kudandaula za mchere wofunika kwambiri kusiyana ndi osakhala amchere
Pali chikhulupiliro cha nthawi yaitali kuti kuti mukhale wodwalayo komanso musadwale kwambiri, zakudya ziyenera kusonkhanitsidwa pamodzi kuti mupereke mapuloteni athunthu. Maganizowa ndi osagwira ntchito bwino, ndipo nthawi zonse nthawi zambiri amakhala okhudzidwa kwambiri kusiyana ndi kudya zakudya.
Lingaliro liri losavuta chifukwa ife tsopano tikudziwa zinthu zina za mapuloteni omwe sitinkawadziwa mmbuyomo.
Poyamba, zakudya zonse zamasamba zili ndi amino acid omwe amafunikira anthu, omwe ndi ofunika kwambiri pa zakudya (ie, omwe sitingathe kudzipanga tokha) ndi zomwe sizili zofunika. Wokondedwa wanga, Pulofesa Christopher Gardner wa yunivesite ya Stanford ndipo ine ndinalongosola izi mwa kukonzekera ku gawo lina laching'ono lolembedwa ndi Jane Brody pa zakudya zokhudzana ndi zinyama mu The New York Times .
Zakudya zam'mimba zimasiyana mosiyanasiyana m'matenda amino. Mwachitsanzo, mbewu zimakhala zochepa mu amino acid lysine, koma kwambiri mu cysteine. Nyemba, mosiyana, ndizochepa mu cysteine, koma ndi olemera mu lysine. Kuphatikizana kumeneku kumatulutsa msonkhano wathunthu wa amino acid mu chinthu choyandikana bwino.
Izi ndizofunika.
Kuphwanya Mapuloteni Pamodzi
Amino acids amalingalira bwino kuti ndikumanga ma molekyulu a mapuloteni, ndipo izi ndizo zomangamanga pafupifupi pafupifupi zonse zomwe matupi athu amafunikira kumanga tsiku ndi tsiku: ma enzyme, mahomoni, ndi maselo.
Chifanizirocho n'chokwanira. Ngati mukumanga nyumba ndikukhala ndi matabwa ambiri, koma palibe misomali iliyonse, ntchito yomanga idzalephereka. Momwemonso, ngati mutakhala mozungulira, kapena mutakhala ndi zidutswa zamatabwa, koma osati mawindo; kapena owonjezera, koma palibe wiring. Inu mumapeza lingaliro.
Kupanga thupi m'zinthu zonse zovuta, monga kumanga nyumba kumalo ochepa kwambiri, kumafuna zipangizo zonse zomangamanga bwino.
Koma, ndithudi, simusowa kupereka zipangizo zomangira kumalo omangako nthawi yomweyo. Ntchito yomanga nyumba ndi yabwino kwambiri ngati matabwa onse atayidwa Lolemba, njerwa ndi mawindo zimafika Lachiwiri m'mawa, ndi Liring Lachiwiri masana. Makampani opanga makina amatha kuyamba ndi zinthu zonse zoyenera poyamba, ndipo pitirizani ndi kumaliza ndi zina zambiri zomwe zimaperekedwa pa nthawi.
Chopereka cha mapuloteni kumanga tsiku ndi tsiku mkati mwathu ndi chimodzimodzi. Thupi limatha kusunga amino acid ku chakudya cham'mbuyomu, komanso ngakhale tsiku lisanafike, kuyembekezera kuti zinthu zilizonse zosowa zifike, ndiyeno pitirizani ndi zomangamanga, zomwe zimadziwika m'thupi monga anabolism.
Choncho, ngakhale kumbali imodzi, kuyanjana kwa amino acid mu zakudya zosiyanasiyana zowonjezera n'kofunika kwambiri, kutsindika pa kuphatikiza zakudya mu zakudya zowonjezera kuti puloteni "yokwanira" isakhale. Monga momwe Prof. Gardner ndi ine tawonera mu kalata yathu yopita ku The New York Times , kusiyana kwakukulu kwa kusankha, kuchepetsa-kuchepetsa amino acid mu mbewu ndi nyemba zikanangokhala zofunikira kwambiri kwa anthu osadya kanthu koma mbewu, kapena kanthu koma nyemba, tsiku lonse.
Ngakhale kuti njira yolakwika yodyera nkhuku imakhala yovuta, ndiye kuti njira yotereyi idzayendetsedwa ndi mtundu uliwonse wa zakudya.
Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya
Ndiko komwe kusokonezeka kumawoneka kuti akulowa pa chithunzichi. Zakudya zimayenera kusonkhanitsidwa pamodzi ndi zakudya zowonjezera kuti zipeze zofunika zonse zamagazi. Koma pokhapokha zakudya zokhudzana ndi zinyama komanso zosokonekera bwino, izi siziri zodetsa nkhaŵa. Kulephera kwapulotini, pakati pa ziweto pamodzi ndi wina aliyense, ndizosavuta kumva ku United States. Padziko lonse lapansi, kusowa kwa mapuloteni kumangowoneka pokhapokha ngati akusoŵa zakudya m'thupi komanso njala.
Chifukwa chikhalidwe chathu chapanga zakudya zowakaniza kapena omnivorous zomwe zili ndi nyama, mkaka, ndi mazira nthawi zonse, chigamulo chinafikira kwinakwake, nthawi yomwe zakudya zodyera zokha zopangidwa ndi zakudya zokha sizinali "zachibadwa" komanso zofunikira. Izi zowonjezera nthawi zonse zimabwera mwa mawonekedwe apadera ophatikizira zakudya kuti zisawonongeke m'thupi.
Koma izi sizinali zosiyana ndi zovuta zomwe zingakhale ndi zakudya zilizonse zopanda nzeru. Sitiwachenjeza iwo omwe amadya nyama kuti "asonkhanitse" nyama yomwe imakhala ndi zipatso za citrus, kapena mbatata kuti ipewe chiopsezo. Kulekeranji? Nyama sizimapereka vitamini C , kotero ngati chakudya chophatikizapo zakudya sizingagwirizanitse zakudya bwino, chosowa chimatha. Ngakhale mbatata ndi nyama zikuphatikizidwa, pakadalibe chiopsezo cha omega-3 zofunika mafuta acids , mwachitsanzo. Choncho malangizo othandizira nyama ndi mbatata mosamala ndi flaxseeds, salimoni, kapena walnuts zikuwoneka kuti ndizofunikira-koma sindinayambe ndamvapo.
Kusiyanasiyana Ndikofunika Kwa Aliyense
Zosavuta, mtundu uliwonse wa zakudya umayambitsa chiopsezo cha kuchepa kwa zakudya ngati zakudya siziphatikizidwa m'zinthu zina zomveka bwino. Palibe chilichonse chokhudzana ndi zakudya zamtunduwu.
Zokhudzana ndi zofooka za mthupi zimasiyidwa ndi zakudya zabwino kwambiri, ndizoona kuti vitamini B12 supplementation (kapena kutsimikizira, kutanthauza kuwonjezera ku zakudya) n'koyenera ngakhale pa zakudya zabwino kwambiri zamagulu. Koma vitamini D supplementation (kapena chitsitsimutso) ndi choyenera ngakhale pa zakudya zabwino zowonjezera kwa anthu amene amathera nthawi yawo atavala, m'nyumba, ndi / kapena kumpoto kwa climes. Titha kupanga mavitamini D kuti asatuluke dzuwa koma timafunikira dzuwa kapena zakudya zomwe timadya.
Kufunika kwa amino acid kuchokera ku zakudya zina zamasamba ndi zina zamaginito kuchokera ku zakudya zina zamasamba mu zakudya zamasamba sizomwe zikusiyana kwambiri ndi kusowa kwa zakudya zina kuchokera ku zakudya zina ndi zakudya zina zochokera ku zakudya zina mu zakudya za omnivorous. Mulimonsemo palibe chofunikira kuti muziphatikiza zakudya mosamala nthawi zonse kuti mupeze zakudya zofunikira. Pazochitika zonsezi, chakudya chokoma pamsonkhano wodalirika wodalirika chidzakwaniritsa ntchitoyo mokhulupirika.