Zakudya zamadzimadzi

Zamkati

• Mndandanda wazakudya zamafuta ambiri
• Kodi chakudya ndi chiyani?
• Zakudya zokhala ndi chakudya chambiri
• Zakudya zokhala ndi chakudya chosavuta
• Kodi zakudya zabwino ndi ziti?
• Momwe mungagwiritsire ntchito chakudya kuti mupeze minofu

Zakudya zokhala ndi chakudya chambiri, monga buledi, chimanga, mpunga ndi pasitala zonse, ndizofunikira kwambiri m'thupi, chifukwa shuga amapangidwa panthawi yopukusa chakudya, chomwe chimapereka mphamvu ku maselo amthupi.

Chakudya chikamadyedwa kwambiri, thupi limagwiritsa ntchito gawo limodzi kuti likhale ndi mphamvu ndipo zomwe sizinagwiritsidwe ntchito zimasungidwa ngati mafuta mu minofu ya adipose, pofuna kunenepa. Chifukwa chake, momwe amagwiritsidwira ntchito amayenera kuyang'aniridwa, akulimbikitsidwa kudya magalamu 200 mpaka 300 patsiku pachakudya chokhazikika, komabe ndalamazi zimatha kusiyanasiyana kutengera kulemera, zaka, jenda komanso zochitika zolimbitsa thupi zomwe munthuyo amachita.

Pankhani ya anthu omwe akufuna kuchepa thupi, ndikofunikira kuwongolera mtundu wamahydrohydrate omwe amadya, komanso magawo ake, ndipo ayenera kusankha zakudya zomwe zilibe chakudya chambiri komanso michere yambiri. Umu ndi momwe mungadye zakudya zamafuta ochepa.

Mndandanda wazakudya zamafuta ambiri

Tebulo lotsatirali lili ndi mndandanda wazakudya zomwe zili ndi chakudya chambiri komanso fiber:

Zakudya zomwe zalembedwa patebulo ili ndi zina mwazakudya zamadzimadzi, koma palinso zakudya zina zomwe zimakhala ndizakudya koma zochepa, monga mkaka, yogurt, tchizi, maungu, beets, kaloti, maapulo kapena mapeyala, mwachitsanzo. chakudya, koma zochepa. Chakudya china chokhala ndi chakudya chambiri ndi ufa wa chinangwa, womwe umagwiritsidwa ntchito kwambiri popanga ufa wa manioc. Phunzirani momwe mungagwiritsire ntchito ufa wamafuta wopanda mafuta.

Kodi chakudya ndi chiyani?

Zakudya zamadzimadzi, zomwe zimatchedwanso kuti ma carbohydrate, glycides kapena saccharides, ndi mamolekyu opangidwa ndi zinthu monga kaboni, haidrojeni ndi mpweya. Ntchito yake yayikulu ndikutipatsa mphamvu mwachangu mthupi, chifukwa zimakhala zosavuta kugaya, komabe mphamvuzi zikagwiritsidwa ntchito, zimatha kusungidwa mthupi ngati mafuta m'maselo a minofu ya adipose.

Masamba onse ali ndi chakudya komanso chakudya chokhacho chokhala ndi chakudya ndi chakudya ndi uchi. Zomwe mumadya tsiku lililonse siziyenera kupitirira 60% yama calories tsiku lililonse.

Zakudya zamadzimadzi zitha kusankhidwa kuti ndizosavuta komanso zovuta kutengera mawonekedwe a molekyulu, okhala ndi ma fiber komanso fiber yochuluka kwambiri ndiyo yoyenera kudya chakudya chochepetsa thupi.

Zakudya zokhala ndi chakudya chambiri

Zakudya zokhala ndi chakudya chambiri zimachedwa kugayidwa ndi thupi, shuga amatulutsidwa pang'onopang'ono m'magazi ndikuthandizira kukhala wokhutira kwakanthawi, makamaka ngati chakudyacho chili ndi ulusi wambiri. Chifukwa chake, zakudya zokhala ndi mavitamini ophatikizika zimawerengedwa kuti ndizomwe zimakhala ndi glycemic index yochepa. Dziwani zambiri za mndandanda wamaglycemic.

Zakudya zokhala ndi chakudya chambiri ndizochepa zokoma, monga mpunga ndi pasitala yambewu yonse, komanso mbewu zonse, mphodza, nsawawa, kaloti kapena mtedza.

Zakudya izi ndizofunikira kwa odwala matenda ashuga komanso kuti azidya nthawi yochepetsera thupi, chifukwa alinso ndi mavitamini B ambiri, chitsulo, ulusi ndi mchere.

Zakudya zokhala ndi chakudya chosavuta

Zakudya zokhala ndi chakudya chambiri ndizomwe thupi limatenga mofulumira m'matumbo kuti zigwiritsidwe ntchito ngati mphamvu, ndikupangitsa kuti munthu azimva njala mwachangu, mosiyana ndi ma carbohydrate okhala ndi fiber yambiri. Zitsanzo zina zama carbohydrate osavuta ndi shuga woyengedwa, shuga wa demerara, molasses, uchi, fructose yomwe imapezeka mu zipatso ndi lactose, yomwe ndi shuga yomwe imapezeka mkaka.

Kuphatikiza apo, pali zakudya zina zopangidwa zomwe zimakhala ndi shuga wochulukirapo monga maswiti, zakumwa zoziziritsa kukhosi, marmalade, timadziti ta mafakitale, chingamu ndi maswiti.

Mtundu uwu wama carbohydrate umawonjezera shuga wamagazi mwachangu kwambiri, chifukwa chake amawoneka kuti ali ndi mndandandanda wa glycemic, motero ayenera kupewedwa ndi odwala matenda ashuga komanso anthu omwe akufuna kuchepetsa kunenepa.

Kodi zakudya zabwino ndi ziti?

Ngakhale magwero onse a chakudya ndiabwino, kusankha omwe ali athanzi sikophweka. Njira yabwino kwambiri kwa iwo omwe akufuna kuchepa thupi kapena kusintha zotsatira zawo pa masewera olimbitsa thupi ndikudya zakudya zonse, kuphatikiza zipatso ndi ndiwo zamasamba. Komabe, ndikofunikira nthawi zonse kuyang'ana pazakudya zopatsa thanzi kuti musankhe njira yabwino, popeza zinthu zambiri zawonjezera shuga kapena mafuta ochulukirapo.

Chifukwa chake, magwero ena abwino a chakudya chifukwa cha kuchuluka kwake kwa fiber ndi:

• Zipatso zokhala ndi fiber: maula, papaya, peyala, sitiroberi, kiwi, Chimandarini, mandimu, pitaya ndi pichesi;
• Zakudya Zonse: mpunga wofiirira, mpunga wa tirigu, pasitala wofiirira, mkate wofiirira kapena mkate wambewu;
• Masamba: kabichi, broccoli, kolifulawa;
• Mbewu: nyemba, mphodza, nandolo ndi nandolo;
• Mbewu: phala;
• Zomera: mbatata ndi peel ndi yam

Zakudya zokhala ndi shuga wambiri, monga makeke, makeke, mipiringidzo yambewu ndi maswiti ambiri siziyenera kudyedwa ngati mukufuna kuonda kapena kuwonjezera minofu.

Momwe mungagwiritsire ntchito chakudya kuti mupeze minofu

Kuti tipeze minofu ndikulimbikitsidwa kudya magawo angapo azakudya zovuta tsiku lonse komanso asanaphunzitsidwe, popeza zimapereka mphamvu zomwe thupi limafunikira kuchita zolimbitsa thupi. Mpaka ola limodzi mutaphunzitsidwa ndikulimbikitsidwa kuti mudye chakudya chokhala ndi mapuloteni ambiri, monga yogurt mwachitsanzo, kuti athandize kupindula kwa minofu.

Komabe, pazotsatira zabwino, chofunikira ndikufunsira katswiri wazakudya kuti akonzekere dongosolo lazakudya logwirizana ndi zosowa za munthu aliyense.

Onerani kanemayu kuti mudziwe momwe mungagwiritsire ntchito chakudya kuti mupange zotsatira pamalo ochitira masewera olimbitsa thupi: