Pamalo odyera a carb, cholinga chachikulu ndi kupeŵa kuchepetsa magazi m'thupi. Ichi ndichifukwa chake timapewa zakudya zomwe zimakhala ndi shuga komanso zowonjezera. Koma zikutembenukira kuti sizinthu zonse zomwe zimayambira zimalengedwa mofanana. Zina zowonongeka mofulumira kwambiri ndipo zimayambitsa kukwera msanga ndi kwakukulu mu shuga la magazi. Zina zimakumbidwa pang'onopang'ono, zomwe zimachititsa kuti shuga ya magazi isapitirire kuchepa kwa nthawi yaitali.
Mtedza wowonjezera, wotchedwa starch wosagwira ntchito , sungakumbidwe m'matumbo ang'onoang'ono ndipo amachititsa shuga pang'ono kapena osagawanika. Zowonjezera chiwerengero cha zakudya zokhala ndi zakudya zowonjezera, zomwe zimapangitsa kuti chakudyacho chikhale chokwanira.
Kodi Chotupa N'chiyani?
Nyenyezi ndi maunyolo aatali a shuga wamba. Ichi ndichifukwa chake nthawi zambiri amatchedwa "zakudya zovuta." Nthaŵi ina ankaganiza kuti chakudya chokwanira sichikweza shuga m'magazi mofulumira kapena monga shuga, koma tsopano tikudziwa kuti zakudya zina zimakhala zochepa kwambiri kuposa shuga. M'lingaliro limeneli, iwo si "ovuta" kwa nthawi yayitali konse. Anthu omwe ali ndi chidwi ndi shuga ayenera kupeŵa zakudya zambiri zowonjezereka komanso popeza zakudya zambiri zowonjezereka zimathyoledwa kukhala shuga.
Ndi Zakudya Ziti Zowonjezera Zambiri?
Njere (tirigu, mpunga, balere, oats), mbatata, chimanga, ndi nyemba zonse ndi zakudya zowonjezera kwambiri. Nkhumba zimapangidwa kukhala mkate, tirigu ndi pasitala, komanso ophika, bisakiti, makeke, makeke, kutumbuka kwa chitumbuwa, ndi china chirichonse chopangidwa ndi ufa.
Nchiyani Chimene Chimazindikiritsa Kuti Zofunikiratu Zimakumbidwa Mofulumira Kapena Pang'onopang'ono?
Pali zinthu zambiri zomwe zikugwira ntchito.
Nchiyani chachitidwa kwa wowuma tisanati tidye? Makamaka pankhani ya tirigu (makamaka tirigu), timakhala ndi chizolowezi chochipera, kuchikuta, kuchiwombera, kuchigudubuza, ndi kuchimenya kuti chikhale chigonjetso kotero kuti tikhoza kuchiyika mu zakudya zilizonse.
Izi zimakhudza kuchita ntchito zina za machitidwe athu opatsa chakudya tisanafike pakamwa. Ndizosadabwitsa kuti zakudya izi zimasanduka shuga mosamala kwambiri m'miyezi yathu. Zigawo zomwe zimagwidwa mofulumira kwambiri ndizo zopangidwa kuchokera ku ufa (kuphatikizapo ufa wonse wa tirigu) komanso zakudya zam'mawa.
Komabe, ngati mbewu kapena nyemba zimakhala zamoyo zonse, monga nyemba, mpunga wofiira kapena balere lonse, wowuma amathyoledwa mu shuga pang'ono pang'onopang'ono, ndipo ena samasintha kukhala shuga konse koma amatha kufika pamatumbo akuluakulu - izi amatchedwa stating resistant.
Nyumba Yowonjezera. Mitundu yosiyanasiyana ya starch ili ndi mapangidwe osiyanasiyana a ma molekyulu, ndipo ena ndi osavuta kuti tizilombo toyambitsa matenda tizilombo toyambitsa matenda kuti tipezepo kuposa ena. Mtundu umodzi wa wowuma, wotchedwa amylose, umasweka pang'onopang'ono. Pamwamba pa kuchuluka kwa amylose mu wowuma, pang'onopang'ono imakumbidwa. Mitundu yosiyanasiyana ya mpunga ndi amylose osiyana. Msuzi wa tirigu wautali, womwe umawoneka kukhala osiyana kwambiri, ndi wapamwamba mu amylose. Msuzi wamphongo wochepa kwambiri, womwe umapangitsa kuti pakhale mpunga wophika ndi mchenga, umakhala wochepa mu amylose ndipo umakhala wochepa kwambiri. Mbatata yatsopano (nthawi zina imatchedwa "waxy") ili ndi starch yomwe ili pafupi kwambiri ndi amylose mu kapangidwe kusiyana ndi mbatata zowonjezera, ndipo zimakhala zochepetsetsa pang'ono.
Ambiri mwa nyemba mu nyemba ali ndi kapangidwe kamene kang'onopang'ono kamasweka mu shuga.
Zodabwitsitsa: Mmodzi wokonzedwa chakudya chomwe chikuwoneka kuti chimadulidwa pang'onopang'ono kuposa momwe tingaganizire ndi pasitala. Mwachiwonekere, ma molekyulu amatha kwambiri mwamphamvu kwambiri moti pafupifupi theka limakumbidwa mofulumira pamene pasitala yophikidwa "al dente" (mwamphamvu pang'ono). Kuphika nthawi ndi makulidwe a pasitala zimakhudza kwambiri momwe matendawa alili.
Kuonjezerapo, pamene zakudya zina zophika, monga mbatata ndi mpunga, zophikidwa komanso utakhazikika, peresenti ya wowonjezera imatenga nthawi yaitali kuti imire.
Kodi Tingauze Bwanji Kuti Nsomba Zowonjezera Zimayambitsidwa?
Zimakhala zovuta kudziŵa momwe munthu aliyense angaphunzirire chakudya chake mofulumira.
Zakudya zochepa zochepa zakhala zikuyesedwa makamaka mu gawo limodzi la dongosolo la kugaya lomwe laphwanyidwa, ndipo pali njira zosiyanasiyana zoyesera zomwe sizili zovomerezeka. Komanso, "kupopera pang'ono" ndi mndandanda, ndipo zakudya zina ndizofunikira pamapeto pake. Kuonjezerapo, thupi la munthu aliyense limakhala losiyana kwambiri, ndipo zinthu monga momwe chakudya chimayesedwera komanso zakudya zina zomwe amadya nazo zimakhala ndi zotsatira.
Njira yokhayo kuti munthu adziwe momwe chakudya chimayendera ndi kuyang'anira magazi awo. Koma pali njira zina zomwe aliyense angagwiritse ntchito.
Kodi Ndi Nyenyezi Ziti Zimene Muyenera Kudya?
- Zakudya zokoma kwambiri ndi nyemba zonse kapena mphodza. Nkhumba zambiri zimadya pang'onopang'ono zowonjezera kapena zowonjezera (ngakhale nyemba zam'chitini zimadetsedwa kwambiri kuposa zomwe zophikidwa ku zouma).
- Posankha tirigu, idyani zakudya zomwe zimakhala zathanzi komanso zowongoka pamene zophikidwa, monga mpunga wofiira, balere, amaranth , kapena quinoa .
- Pewani katundu wophika kwambiri kapena chirichonse chopangidwa ndi ufa. Zosankha zabwino ndizopangidwira zochepa zomwe zimakhala ndi sitima zochepa zomwe zimakhala zochepa kwambiri.
- Pewani tirigu wothandizidwa ali ndi tizilombo tochepa. Zosankha zabwino ndizozizira zomwe zimakhala ndizitsulo, kapena tirigu wotentha omwe amapangidwa ndi mbewu zonse.