Zakudya

Zakudya zamadzimadzi ndi chimodzi mwazinthu zofunikira kwambiri m'zakudya zathu. Amathandizira kupereka mphamvu ku thupi lathu. Pali mitundu itatu yayikulu ya chakudya yomwe imapezeka mu zakudya: shuga, sitashi, ndi ulusi.

Anthu omwe ali ndi matenda ashuga nthawi zambiri amafunika kuwerengera kuchuluka kwa chakudya chomwe amadya kuti zithandizire tsiku lonse.

Thupi lanu limafunikira mitundu yonse itatu ya chakudya kuti igwire bwino ntchito.

Shuga ndi sitashi zambiri zimaphwanyidwa ndi thupi kukhala shuga (shuga wamagazi) kuti azigwiritsa ntchito ngati mphamvu.

CHIKWANGWANI ndi gawo la chakudya chomwe sichigwetsedwa ndi thupi. Pali mitundu iwiri ya ulusi. Zida zosungunuka zimawonjezera zochulukirapo kuti muzikhala okhazikika. Zida zosungunuka zimathandiza kuchepetsa mafuta m'thupi ndipo zitha kuthandiza kuwongolera magazi m'magazi. Mitundu yonse iwiri ya CHIKWANGWANI imatha kukuthandizani kuti mukhale okwanira ndikukhala onenepa.

Mitundu yambiri yazakudya imakhala ndi mtundu umodzi kapena zingapo zama carbohydrate.

SUGARI

Shuga amapezeka mwachilengedwe mu zakudya zopatsa thanzi izi:

• Zipatso
• Mkaka ndi zopangira mkaka

Zakudya zina zawonjezera shuga. Zakudya zambiri zamatumba ndi zoyengedwa zimakhala ndi shuga wowonjezera. Izi zikuphatikiza:

• Maswiti
• Ma cookies, makeke, ndi mitanda
• Zakumwa zokhazikika (zopanda zakudya) zopangira kaboni, monga soda
• Madzi olemera, monga omwe amawonjezeredwa zipatso zamzitini

Mbewu zoyengedwa ndi shuga wowonjezera zimapereka ma calories, koma zilibe mavitamini, michere, ndi michere. Chifukwa alibe mavitamini, zakudya izi zimapereka "ma calories opanda kanthu" ndipo zimatha kubweretsa kunenepa. Yesetsani kuchepetsa kudya kwanu ndi shuga wowonjezera.

KUYAMBIRA

Zakudya zopatsa thanzi izi ndizambiri. Ambiri alinso ndi fiber:

• Nyemba zam'chitini ndi zouma, monga nyemba za impso, nyemba zakuda, nyemba za pinto, nandolo zamaso akuda, nandolo zogawanika, ndi nyemba za garbanzo
• Masamba owuma, monga mbatata, chimanga, nandolo wobiriwira, ndi ma parsnips
• Mbewu zonse, monga mpunga wabulauni, oats, balere, ndi quinoa

Njere zoyengedwa, monga zomwe zimapezeka m'matumba, buledi woyera, ophika, ndi mpunga woyera mumakhalanso wowuma. Komabe, alibe mavitamini B ndi zakudya zina zofunikira pokhapokha atadziwika kuti "apindula." Zakudya zopangidwa ndi ufa woyengeka kapena "woyera" zilinso ndi fiber komanso mapuloteni ocheperako kuposa zinthu zambewu zonse ndipo sizikuthandizani kukhala okhutira.

CHIKWANGWANI

Zakudya zamtundu wapamwamba zimaphatikizapo:

• Mbewu zonse, monga tirigu wathunthu ndi mpunga wofiirira komanso buledi wambewu zonse, chimanga, ndi ma crackers
• Nyemba ndi nyemba, monga nyemba zakuda, nyemba za impso, ndi nyemba za garbanzo
• Masamba, monga broccoli, ziphuphu za Brussels, chimanga, mbatata ndi khungu
• Zipatso, monga rasipiberi, mapeyala, maapulo, ndi nkhuyu
• Mtedza ndi mbewu

Zakudya zambiri zosinthidwa ndi zoyengedwa, zolemetsedwa kapena ayi, ndizochepa.

Kudya chakudya chambiri monga chakudya chamafuta, chosakanizika, kapena chotsekemera chimatha kukulitsa kuchuluka kwa mafuta, zomwe zingayambitse kunenepa. Zitha kukupangitsanso kuti musadye mafuta ndi mapuloteni okwanira.

Kuletsa kwambiri chakudya kumatha kuyambitsa ketosis. Apa ndipamene thupi limagwiritsa ntchito mafuta ngati mphamvu chifukwa palibe chakudya chokwanira kuchokera kuchakudya chogwiritsa ntchito mphamvu.

Ndibwino kuti mupeze chakudya chamagulu ambiri kuchokera kumizere, mkaka, zipatso, ndi ndiwo zamasamba m'malo mokhala ndi mbewu zoyera. Kuphatikiza pa ma calories, zakudya zonse zimapatsa mavitamini, michere, ndi fiber.

Mukasankha zakudya zabwino, mutha kupeza chakudya chamagulu ambiri ndi michere yambiri:

• Sankhani zakudya zosiyanasiyana kuphatikiza mbewu zonse, zipatso ndi ndiwo zamasamba, nyemba ndi nyemba, ndi mkaka wopanda mafuta ambiri kapena wopanda mafuta.
• Werengani malembedwe azakudya zamzitini, zopakidwa m'matumba, ndi zachisanu kuti mupewe shuga wowonjezera, mchere, ndi mafuta.
• Pangani osachepera theka la magawo anu azakudya patsiku kuchokera ku mbewu zonse.
• Sankhani zipatso zonse ndi timadziti ta zipatso 100% wopanda shuga wowonjezera. Pangani osachepera theka la zipatso zanu za tsiku ndi tsiku kuchokera ku zipatso zonse.
• Malire maswiti, zakumwa zotsekemera ndi shuga, ndi mowa. Chepetsani shuga wochepera mpaka 10 peresenti ya zopatsa mphamvu zanu patsiku.

Izi ndizomwe zimawerengedwa kuti "1 kutumikiridwa" kwa zakudya zopatsa mafuta ambiri malinga ndi USDA (www.choosemyplate.gov/):

• Zokometsera zamasamba: 1 chikho (230 magalamu) mbatata yosenda kapena mbatata, 1 khutu laling'ono la chimanga.
• Zipatso: 1 zipatso zapakatikati (monga apulo kapena lalanje), ½ chikho zipatso zouma (95 magalamu) 1 chikho 100% ya madzi azipatso (240 milliliters), 1 chikho zipatso (kapena pafupifupi 8 zikuluzikulu strawberries).
• Mkate ndi chimanga, tirigu, ndi nyemba: chidutswa chimodzi cha mkate wambewu; 1/2 chikho (100 magalamu) a mpunga wofiirira wophika, pasitala, kapena phala; 1/4 chikho cha nandolo zophika, mphodza, kapena nyemba (50 magalamu), makapu atatu atulutsa mbuluuli (30 magalamu).
• Mkaka: 1 chikho (240 milliliters) mkaka wothira mafuta kapena mafuta ochepa kapena ma ola 85 (225 magalamu) yogurt wamba.

Poto wowongolera chakudya amalimbikitsa kudzaza theka la mbale yanu ndi zipatso ndi ndiwo zamasamba, ndipo gawo limodzi mwa magawo atatu a mbale yanu ndi njere, osachepera theka lake ndi mbewu zonse.

Nayi zitsanzo za ma calorie 2,000 omwe ali ndi zisankho zabwino zama carbohydrate:

KUSANGALALA

• 1 chikho (60 magalamu) tirigu wonyezimira wa tirigu, wokhala ndi 1 tbsp (10 g) zoumba ndi chikho chimodzi (240 milliliters) mkaka wopanda mafuta
• 1 nthochi yaying'ono
• 1 dzira lowiritsa kwambiri

CHAKUDYA

Sangweji yosuta, yomwe imapangidwa ndi ma ola awiri (55 magalamu) mkate wa tirigu, 1/4 chikho (12 magalamu) letesi ya roma, magawo awiri phwetekere, ma ola atatu (85 magalamu) osakaniza ndudu ya fodya.

• Supuni 1 (tsp) kapena 5 milliliters (mL) mavalidwe a saladi a mayonesi
• 1 tsp (2 g) mpiru wachikasu
• 1 peyala yapakatikati
• 1 chikho (240 milliliters) msuzi wa phwetekere

Kudya

• Masentimita 140 (140 magalamu) otsekemera pamwamba pake
• Chikho cha 3/4 (magalamu 190) mbatata yosenda
• 2 tsp (10 g) margarine wofewa
• 1 chikho (30 magalamu) sipinachi saladi
• 2 ounce (55 magalamu) mpukutu wa tirigu wathunthu
• 1 tsp (5 g) margarine wofewa
• 1 chikho (240 milliliters) mkaka wopanda mafuta
• 1 chikho (240 milliliters) maapuloseti opanda shuga

CHAKUDYA

• 1 chikho (225 magalamu) yogurt yamafuta ochepa mafuta ndi strawberries pamwamba
  

Starches; Mashuga osavuta; Zosakaniza; Zakudya zovuta; Zakudya - chakudya; Zakudya zosavuta

• Zakudya zovuta
• Zakudya zosavuta
• Zakudya zowuma

Baynes JW. Zakudya zamadzimadzi ndi lipids. Mu: Baynes JW, Dominiczak MH, olemba., Eds. Sayansi Yachipatala Yamankhwala. 5th ed. Philadelphia, PA: Elsevier; 2019: chaputala 3.

Bhutia YD, Ganapathy V. Kugaya chakudya ndi kuyamwa kwa ma carbohydrate, mapuloteni, ndi mafuta. Mu: Feldman M, Friedman LS, Brandt LJ, olemba. Sleisenger & Fordtran's Mimba ndi Matenda a Chiwindi. 11th ed. Philadelphia, PA: Elsevier; 2021: mutu 102.

Maqbool A, Parks EP, Shaikhkhalil A, Panganiban J, Mitchell JA, Stallings VA. Zofunikira pazakudya. Mu: Kliegman RM, St. Geme JW, Blum NJ, Shah SS, Tasker RC, Wilson KM, olemba. Nelson Textbook of Pediatrics. Wolemba 21. Philadelphia, PA: Elsevier; 2020: chap 55.

Dipatimenti ya Zaumoyo ku United States ndi Zaumunthu ndi Dipatimenti Yachuma ku US. Malangizo a 2015-2020 Zakudya kwa Achimereka. 8th ed. health.gov/our-work/food-nutrition/2015-2020-dietary-guidelines/guidelines/. Idasinthidwa mu Disembala 2015. Idapezeka pa Epulo 7, 2020.