Zoona za Carbu, Mapuloteni ndi Mafuta
Nthano zachakudya zokhudzana ndi chakudya, mapuloteni, ndi mafuta zasokoneza maganizo ndikudandaula za momwe mungadye kuti mukhale ndi thanzi labwino . Zakudya zatsopano zimatuluka nthawi zonse kutilangiza kuti tisadye izi kapena kuti tisiyane ndi macronutrients ofunika nthawi zambiri. Zakudya zambiri sizikusowa m'thupi komanso malinga ndi kafukufuku zingayambitse kufooka. Ndikofunika kumvetsetsa kuti thupi lifuna macronutrients onse kuti akhale ndi thanzi labwino komanso thanzi labwino.
Dulani Zopangira Zakudya
Kudya thanzi sayenera kumverera ngati katundu kapena zovuta. Kusiya nthano zokhudzana ndi macronutrients ofunikira kudzakuthandizani kuthetsa vuto la kudya zakudya zabwino. Thupi lanu limafuna mapuloteni, zakudya zabwino, ndi mafuta kuti akhale athanzi komanso oyenera. Kugwiritsa ntchito macronutrients onse ndikofunikira kuti zamasewera azikhala bwino .
Zakudya zomwe zimalimbikitsa kuchotsedwa kwa macronutrients zofunika ziyenera kukweza mbendera yofiira. Kutaya nthano za chakudya kudzakhala njira yoyamba kudya bwino komanso chifukwa chake zonsezi ndi zofunika.
Zakudya Zandipangira Ine Mafuta
Kungonena mawu akuti "carbs" kungatsegule ndemanga yoipa ndikukweza ziso. Takhala tikukhulupirira kuti chakudya chokhala ndi zakudya ndi chosafunika komanso chifukwa cha mafuta osafunika komanso mapepala a muffin. Ma carbu onse adagwidwa kwambiri ndipo amalingalira malire ndi zambiri "zophika zakudya" . Iwo amatsutsidwa molakwika kuti amachititsa kulemera kwa thupi ndi kunenepa kwambiri.
Kugwiritsa ntchito malonda kwapambana kunakhudza momwe timamvera za chakudya. Tsoka ilo, zambiri zazinthuzo ndi zabodza. Nthano iyi ya chakudya yayamba kwambiri mu zakudya zina, carbs zatsala kwathunthu.
Zakudya zamadzimadzi ndizofunikira kwambiri komanso magwero aakulu a mphamvu kuti akhale ndi thanzi labwino komanso labwino. Izi zikutanthauza kuti thupi limafuna ma carb ambiri kuti agwire bwino kwambiri.
Pali kusiyana pakati pa zakudya zabwino ndi zoipa komanso zokhazokha pankhani ya kudya carbu. Kuthetsa carbs zabwino kuli ngati kusapangitsa galimoto yanu ndi gasi premium. Thupi lathu silingathe kugwira ntchito popanda chakudya chopatsa thanzi.
Malingana ndi kafukufuku, carbs amasonyezedwa kuteteza thupi motsutsana ndi matenda ndipo amasonyeza kuchepetsa mavuto a mtima. Zakudya zathanzi zimanenedwa kuti zimathandizira kulemera kwake ndi kusunga cholinga cholemera.
Mosiyana ndi zomwe mumafuna kudya, kudya zakudya zambiri, zipatso zambiri, ndi masamba ndi zofunika kuti thupi likhale loyenera komanso labwino.
Ndiyenera Kudya Mapuloteni okha
Mapuloteni ndi powerhouse macronutrient kuti minofu imwe. Izi zikutanthauza kuti thupi limafuna mapuloteni ambiri kuti akhale ndi thanzi labwino komanso labwino . Koma mwatsoka, zakudya zambiri zowonjezera kudya zimadya zakudya zambiri kuposa zomwe zimafunika kuti zitha kudya. Zakudya zina zimalimbikitsa kudya mapuloteni okha monga njira yabwino yochepetsera thupi.
Kudya mapuloteni pamwamba pa tsiku ndi tsiku kapena zovomerezeka za sayansi zingakhale ndi zotsatira zoopsa m'mavuto ena. Thupi limatembenuza mapuloteni owonjezera kapena amino acid mu ketoni. Ketoni imapangidwa ndi chiwindi pamene mapuloteni ambiri akugwiritsidwa ntchito kwa mphamvu. Njirayi ikukakamiza chiwindi ndi impso ndipo zingakhale zoopsa za thanzi.
Thupi silingathe kuthamanga pa mapuloteni okha ndipo limafuna chakudya ndi mafuta monga magwero akulu apamwamba. Malingana ndi kafukufuku, zakudya zopangira mapuloteni zokha zimayesedwa kuti ndizosawonongeke kovuta .
Zakudya zapuloteni zidzakhala zosiyana pa munthu aliyense komanso gawo lofunikira la zakudya zowonjezera. Kudya zakudya zambiri zathanzi kuchokera ku mapuloteni owonda, carbs, ndi mafuta amafunika kuchepetsa mafuta ndi kupweteka minofu.
Kudya Mafuta Kudzandipatsa Ine Mafuta
Mafuta ngati chakudya amatha kugwidwa ndi zolaula zoipa zomwe zimachititsa anthu ambiri kuwatsutsa ngati mliriwu. Vuto ndi mtundu wa mafuta omwe akudya. Sikuti mafuta onse amapangidwa mofanana ndi mafuta odya samatipatsa mafuta. Thupi lathu limafuna mafuta abwino kuti azigwira ntchito bwino komanso ngakhale kutaya mafuta.
Mafuta akupanga kubwerera kwabwino monga mankhwala abwino oyenera ku chakudya chathu. Izi zikutanthauza kuti thupi lathu limafuna kuchuluka kwa thanzi labwino.
Malingana ndi kafukufuku, kudya mafuta wathanzi kumathandiza kuchepetsa kulemera ndi kukhala ndi mtima wathanzi. Zakudya zowonjezera zakudya zimapereka kuti 20-35 peresenti ya makilogalamu athu a tsiku ndi tsiku ayenera kubwera kuchokera ku mafuta abwino.
Mwamwayi tikuyamba kumvetsa kufunika kwa mafuta abwino monga gawo lofunikira la zakudya zabwino.
Kumwa madzi ambiri siwathanzi
Kudya madzi kumakhala nkhani yaikulu. Tayamba kufunsa ngati kumwa mowa kwambiri ndi kosayenera.
Kumwa madzi ambiri ndikofunikira kuti thupi likhale labwino komanso labwino. Sitidapulumuka popanda madzi ndipo ili ndi magawo opitirira 60 peresenti ya thupi la munthu. Madzi akumwa siwongoleranso ndipo makamaka ngati mukulimbana ndi ludzu. Ngati muli ndi ludzu, thupi lanu likukuuzani kumwa madzi.
Thupi limakonda madzi ndikuligwiritsira ntchito pazigawo zonse za thupi kuchokera kumaselo athu kupita ku magazi, mtima, mapapo, ndi khungu lathu. Kulingalira kwa madzi ngati zakudya zofunikira monga chakudya kungakuthandizeni kuti muwonjezere madzi anu. Kukhala ndi thanzi labwino kumapindula ndi khungu lowala pang'onopang'ono kumakhudzana ndi kukhala ndi madzi.
> Zotsatira:
> Alexandra Caspero, MA, RD, Mapuloteni ndi Athithikiti - Kodi Mukufunikira Nthawi Yanji ?, Academy of Nutrition and Dietetics , 12-10-14
> Dominique Adair, MS, RD, Nutrition ndi Endurance Athlete- Kudya Peak Performance, National Academy of Sports Medicine , 2014
> Harvard School of Health Public, Mafuta ndi Cholesterol: Kutuluka ndi Zoipa, Muli ndi Zabwino, 2015