Mwachidule Chakumadya
Zakudya zabwino ndizo kudya zakudya komanso thupi limagwiritsa ntchito ngati zipangizo za kukula, mafuta, ndi ntchito. Koma pali mbali zosiyanasiyana zomwe zimaphatikizapo zakudya zonse, kuphatikizapo zakudya zenizeni, zifukwa zodyetsa thanzi, njira zodyera, ndi zina zambiri.
Macronutrients: Zakudya, Mapuloteni, ndi Mafuta
Zakudya zomwe mumadya zimapatsa mphamvu thupi lanu lomwe likufunikira kugwira ntchito. Monga momwe mumayenera kuika mafuta m'galimoto yanu kapena kubwezeretsa bateri ya foni yanu, thupi lanu liyenera kudyetsedwa chakudya chomwe chimapereka mphamvu tsiku ndi tsiku.
Gulusi ndi mtundu womwe umakonda kwambiri thupi. Zakudya za m'thupi zimapangika mu shuga komanso fructose ndi galactose. Ngati mulibe chakudya chokwanira, thupi lanu lingapange shuga kuchokera ku mapuloteni kudzera mukutchedwa gluconeogenesis. Ngati mutadya zakudya zambiri, thupi lanu lidzasandutsa mafuta, omwe amagwiritsidwa ntchito ndiye kuti amasungirako minofu yanu.
Mapuloteni amachokera ku zakudya zomwe mumadya ndipo amathyoledwa kukhala amino acid.
Thupi limagwiritsa ntchito amino acid kuti amange ndi kukonza mbali zosiyanasiyana. Komanso, minofu ili ndi mapuloteni ambiri omwe amafunika kubwezeretsedwanso kudzera mu zakudya. Thupi limagwiritsanso ntchito mapuloteni kumagulu ake a chitetezo, mahomoni, dongosolo lamanjenje, ndi ziwalo.
Ponena za mafuta, thupi limafunikira iwo ndipo limafuna kuti likhale labwino. Mafuta amafunika kuti asonyeze mahomoni, koma zimakhala ndi mafuta ozungulira maselo onse a thupi. Ngakhale ubongo uli ndi mafuta acids.
- Mapuloteni: Kodi Mukufunikira Nthawi Yanji?
- Kusankha Zakudya Zapuloteni Zathanzi
- Chifukwa Chimene Mukusowa Mafuta Abwino ndi Kumene Mungapeze
- Chilichonse Chimene Muyenera Kudziwa Zokhudza Zakudya Zam'madzi
Micronutrients: Vitamini ndi Mchere
Mavitamini ndi mchere omwe mumapeza kuchokera ku zakudya zanu ndi zofunika kwambiri monga chakudya, mapuloteni, ndi mafuta (ngakhale mutangofunikira kokha). Kaŵirikaŵiri amagwira ntchito monga michere-enzymes, zomwe zimatanthawuza kuti zimathandizira kuthamanga kwa thupi. Mwachitsanzo:
- Mavitamini ambiri a B omwe amathandiza kuti aziwotcha mafuta.
- Vitamini A ndilofunika kuti masomphenya awoneke.
- Zinc imakhudza njira zambiri zamagetsi .
- Vitamini C imathandiza kuti thupi likhale lamphamvu komanso chitetezo cha m'thupi chimagwira ntchito.
- Vitamini D ndi ofunikira kufunika kokhala ndi kashiamu.
Ponena za calcium , ndiye kuti ndibwino kwambiri kudya zakudya zamchere. Lili ndi ntchito zambiri mu thupi. Koma chifukwa chake mumamva kapena kuwerenga za kashiamu kwambiri chifukwa chakuti zambiri zimasungidwa m'mafupa ndi mano anu. Choncho, mukufunikira ku chakudya chanu kuti mafupa ndi mano anu akhale olimba. Mchere wina womwe mwinamwake mumamva zambiri ndi chitsulo. Ngakhale simukusowa zitsulo zochuluka monga calcium, ndikofunikira kuti maselo anu atenge oksijeni okwanira.
Zakudya zanu ziyenera kupereka zowonjezera zonsezi "othandizira pang'ono." Ndipo chakudya chopatsa thanzi chimakupatsani mavitamini ndi mchere ambiri. Zakudya zopanda thanzi zingachititse thupi kukhala lopanda imodzi kapena zingapo.
Antioxidants ndi Phytochemicals
Zakudya zabwino zimapereka zoposa mphamvu, zigawo zikuluzikulu, mavitamini, ndi mchere. Antioxidants amathandiza kuteteza thupi ku zowonongeka zomwe zimachokera ku dzuwa, kuipitsa mphamvu, utsi, ndi zosankha zosayenera. Ndiwo mankhwala a phytochemicals mu zipatso ndi ndiwo zamasamba (omwe amayang'anira mitundu yowala). Mavitamini ena ndi amino acid zimagwiranso ntchito monga antioxidants.
Zakudya zaphytochemicals ndi mankhwala ophera tizilombo toyambitsa matenda omwe amapezeka mu zakudya zowonjezera zomera. Ngakhale sichifunikira kuti thupi liziyenda bwino, akhoza kukhala ndi mphamvu yaikulu pa thanzi lanu. Mwachitsanzo, quercetin (yomwe imapezeka m'maapulo ofiira ofiira) imagwira ntchito ngati antihistamine ndipo imakhala ndi anti-inflammatory effect.
Kudya Chakudya Chopatsa Thanzi
Chakudya chopatsa thanzi chimapangitsa thupi lanu kuchuluka kwa mphamvu, zipangizo zokwanira, ndi "othandizira" onse omwe mukufunikira kuti mukhale ndi thanzi labwino.
Zakudya zabwino zimapatsanso mankhwala a phytochemicals ndi antioxidants zomwe zingakuthandizeni kuti mukhale achichepere, oyang'ana bwino, ndipo mwinamwake ngakhale opanda matenda.
Chofunika kwambiri, chakudya chopatsa thanzi chimaphatikizapo zipatso zambiri ndi ndiwo zamasamba, mbewu zina zonse, mapuloteni apamwamba kwambiri, mkaka wokwanira kapena mavitamini ena, komanso mafuta ena abwino. Ndipo pamene simukufuna kudzipatula nokha ndi zakudya zomwe mumazikonda, ndi bwino kuchepetsa zakudya zopanda thanzi zomwe zili ndi shuga, mafuta, sodium ndi ma kalori. Ndi kumene kugawa gawo kumabwera moyenera.
Kudya bwino kumawoneka mophweka pamapepala (kapena pa kompyuta). Koma ngati simunachitepo kwa kanthawi, zingakhale zovuta kubwerera kumbuyo. Nazi malingaliro omwe mungayambe pa zakudya zabwino:
- Kodi Chakudya Chamoyo Chopatsa Moyo N'chiyani?
- Zifukwa 10 Zomwe Mukufunikira Kudya Chakudya Chabwino
- Konzani Chakudya Chabwino kwa Banja Lanu
- Chakudya Chachangu Ndiponso Chakudya Chabwino
Zowonjezera Zakudya
Zakudya zowonjezera zamakono ndi bizinesi yayikulu ndipo mukhoza kupeza zowonjezereka zomwe zimati zimapanga zinthu zambiri.
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Zakudya 10 Zapamwamba pa Moyo Wanu Wogonana
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Chakudya Chopatsa thanzi Chochepa Cholesterol (Zowonjezera Maphikidwe)
Komabe, kugwiritsira ntchito zakudya zowonjezera zakudya kungathandize kuti mupeze mavitamini ndi minerals onse omwe mumafunikira tsiku lililonse-ambiri multivitamin adzachita zimenezo. Koma, bola ngati mutadya chakudya choyenera musadye zakudya zina.
Ndipo za zonena zimenezo. Ngakhale muwona malembawo, palibe umboni wa sayansi nthawi zonse kuti awathandize. Ngakhale pali nthawi yomwe kutenga zowonjezerapo zimathandizidwa ndi umboni, nthawi zonse zimakhala bwino kulankhula ndi wothandizira zaumoyo musanawatenge, makamaka ngati muli ndi matenda.
- Kuyamba kwa Kugwiritsa Kuthandizira Zakudya
- Ubwino ndi Ngozi Zotengera Zakudya Zakudya
- Zomwe Muyenera Kudziwa Zokhudza Zakudya Zopatsa Ana
- Zakudya Zakudya Zakudya, Ulamuliro, ndi Kukhazikitsa
Zotsatira:
Gropper SS, Smith JL, Groff JL. "Zakudya Zapamwamba ndi Mankhwala a Metabolism." Sitifiketi Chachisanu ndi chimodzi. Belmont, CA Kampani Yotsindikiza ya Wadsworth, 2013.
Smolin LA, Grosvenor, MB. "Chakudya: Sayansi ndi Mapulogalamu." Kusintha kwachitatu. Wiley Publishing Company, 2013.