Tsatanetsatane wa dikishonale ya "michere" ndi chinthu chomwe chimapereka chakudya, chomwe ndikutanthauzira kwakukulu. Koma m'munda wa zakudya ndi zakudya, zakudya zowonjezera zimakhala zenizeni. Ndipotu, pali magawo asanu ndi limodzi a zakudya, zomwe ndi zofunika kuti pakhale moyo:
- Zakudya
- Mapuloteni
- Mafuta
- Mavitamini
- Mchere
- Madzi
Kugawaniza Zakudya Zamthupi
Anthu amakonda kuyika zinthu m'magulu chifukwa ndi zosavuta kukumbukira zomwe akuchita ndipo tingawafanizire ndi kuwasiyanitsa ndi zinthu zina.
Mu zakudya, nthawi zambiri timagulu timagulu timene timagwiritsa ntchito kukula kapena zomwe zimachita m'thupi. Timayamba ndi magulu awiri, micronutrients ndi macronutrients (madzi nthawi zambiri amasiyidwa okha pagulu lawo).
Zakudya zam'madzi, mapuloteni, ndi mafuta amatchedwa macronutrients chifukwa ndi zazikulu, komanso zakudya zamagetsi chifukwa zimapangitsa mafuta kuti thupi lanu lizichita. Vitamini ndi mchere zimatchedwa micronutrients chifukwa ndizochepa poyerekeza. Izi sizikutanthauza kuti iwo ndi ofunika kwambiri; iwo akadalibe zakudya zofunika kwambiri, koma iwe umangofunikira kacha pang'ono.
Micronutrients amatha kusankhidwa ndi mafuta kapena osungunuka m'madzi. Mavitamini A, D, E, ndi K ali osungunula mafuta , ndipo vitamini C ndi mavitamini C amakhala osungunuka m'madzi . Mchere amagawidwa monga mchere waukulu kapena mchere , malinga ndi kuchuluka kwa mchere.
Mukhozanso kugwiritsira ntchito zakudya zamtunduwu ngati ayi kapena kuti ndi organic, zomwe zimatanthauza chilengedwe, osati ulimi kapena zakudya .
Madzi ndi mchere amakhala osakaniza pamene ena onse ali organic chifukwa ali ndi atomu ya carbon.
Zifukwa Zitatu Zomwe Zakudya Zamthupi Ndizofunika
- Amapereka mphamvu. Zakudya , mafuta, ndi mapuloteni amapereka mphamvu thupi lanu liyenera kuchita zonse zomwe zimachitika tsiku lonse (ndi usiku). Mphamvu imayesedwa mu makilogalamu (kilocalories, mwachidziwitso, koma nthawi zambiri timangoyitcha ma calories). Gramu ya gramu, mafuta ali ndi makilogalamu ambiri kuposa chakudya kapena mapuloteni; galamu limodzi mafuta ali ndi makilogalamu asanu ndi anai, ndipo zina ziwiri zili ndi makilogalamu anai pa gramu.
- Iwo ndi ofunikira ku ziwalo za thupi. Mafuta, mapuloteni, ndi mchere amagwiritsidwa ntchito ngati zipangizo zopangira ndi kusunga matenda, ziwalo ndi zina monga mafupa ndi mano. Zakudya za m'madzi sizili mndandandawu, koma thupi lanu lingatenge mafuta ena owonjezera ndi kuwasandutsa mafuta, omwe angathe kusungidwa mu minofu yambiri.
- Amathandizira kuti thupi lizigwira ntchito. Maphunziro asanu ndi limodzi onse akugwira ntchito yolamulira ntchito zosiyanasiyana monga thukuta, kutentha, kuchepa kwa magazi, kuthamanga kwa magazi, chithokomiro, pamodzi ndi ena ambiri. Pamene ntchito zosiyanasiyana zimakhala bwino, thupi lanu limatchedwa kuti homeostasis.
Osati Zakudya Zambiri, Koma Zofunikira Kwambiri
Mwinamwake mwawerengapo za zinyama , zomwe sizili m'gulu lalikulu. Izi ndizo chifukwa chakuti ali atsopano m'dziko lapansi la kafufuzidwe ka zakudya ndipo si zofunika kuti apulumuke.
Mavitamini ndi mankhwala omwe amapangidwa ndi zomera zomwe zimapindulitsa kwambiri. Popeza zimapezeka m'magulu omwe ali ndi thanzi labwino, zimakhala zovuta kudziŵa kuchuluka kwa thanzi labwino chifukwa cha zakudya zowonjezera kapena zowonjezera. Zina zodziwika bwino monga phytonutrients zikuphatikizapo polyphenols ndi carotenoids.
Fiber ndi mtundu wa makapu omwe thupi lanu silingakhoze kukumba kotero silipereka mphamvu kapena zomangidwe.
Fiber ndi yofunikira kuti thupi limagwire ntchito chifukwa limapangitsa kuti phokoso likhale lopanda, choncho n'kosavuta kuthetsa. Pali mitundu iwiri ya fiber: zitsulo zosungunuka zomwe zimasungunuka m'madzi komanso zosakanikirana zomwe sizikutha.
> Zotsatira:
> Gropper, Sareen Annora Stepnick, et al. Zakudya zopititsa patsogolo komanso kagayidwe kabwino kaumunthu . Australia, Cengage Learning, 2018.
> Smolin LA, Grosvenor, MB. "Chakudya: Sayansi ndi Mapulogalamu." Kusintha kwachitatu. Wiley Publishing Company, 2013.