Kodi Ntchito Yofunika Ndi Chiyani?

Zamkati

• Carbs Amapereka Thupi Lanu Ndi Mphamvu
• Amaperekanso Mphamvu Zosungidwa
• Zakudya Zam'madzi Zimathandiza Kuteteza Minofu
• Amalimbikitsa Kukhala Ndi Thanzi Labwino
• Amakhudza Thanzi la Mtima ndi Matenda a shuga
• Kodi Zakudya Zofunikira Ndi Ntchito?
• Mfundo Yofunika Kwambiri

Ponena za chilengedwe, chakudya ndi ma molekyulu omwe amakhala ndi maatomu a kaboni, haidrojeni ndi oksijeni amtundu wina.

Koma m'dziko lazakudya, ndiimodzi mwamitu yovuta kwambiri.

Ena amakhulupirira kuti kudya chakudya chochepa ndi njira yopezera thanzi labwino, pomwe ena amakonda zakudya zapamwamba kwambiri. Komabe, ena amaumirira kuti kudziletsa ndi njira yoyenera.

Ngakhale mutakumana nawo mumtsutsowu, ndizovuta kukana kuti chakudya chimagwira ntchito yayikulu mthupi la munthu. Nkhaniyi ikuwunikira ntchito zawo zazikulu.

Carbs Amapereka Thupi Lanu Ndi Mphamvu

Chimodzi mwazinthu zofunika kwambiri zama carbohydrate ndikupatsa thupi lanu mphamvu.

Zakudya zambiri zomwe mumadya zimasungunulidwa ndikusweka kukhala glucose musanalowe m'magazi.

Glucose m'magazi amatengedwa kupita m'maselo amthupi mwanu ndipo amagwiritsidwa ntchito popanga mafuta molekyulu otchedwa adenosine triphosphate (ATP) kudzera munjira zingapo zovuta zotchedwa kupuma kwama cellular. Maselo amatha kugwiritsa ntchito ATP kuyambitsa ntchito zosiyanasiyana zamagetsi.

Maselo ambiri m'thupi amatha kupanga ATP kuchokera m'malo osiyanasiyana, kuphatikiza zakudya zamafuta ndi mafuta. Koma ngati mukudya zakudya zosakaniza ndi mavitaminiwa, maselo ambiri a thupi lanu amakonda kugwiritsa ntchito ma carbs ngati gwero lawo lamphamvu lamagetsi ().

Chidule Chimodzi mwazoyambira
Ntchito za chakudya ndikupatsa thupi lanu nyonga. Maselo anu
amasintha chakudya kukhala ma molekyulu yamafuta a ATP kudzera munjira yotchedwa
kupuma kwa ma.

Amaperekanso Mphamvu Zosungidwa

Ngati thupi lanu lili ndi shuga wokwanira kuti akwaniritse zosowa zake, shuga wambiri amatha kusungidwa kuti mugwiritse ntchito mtsogolo.

Mtundu wosungunuka wa shuga wotchedwa glycogen ndipo umapezeka kwambiri m'chiwindi ndi minofu.

Chiwindi chimakhala ndi magalamu pafupifupi 100 a glycogen. Mamolekyu osungidwa a glucose amatha kutulutsidwa m'magazi kuti apereke mphamvu mthupi lonse ndikuthandizira kukhalabe ndi shuga wamagazi pakati pa chakudya.

Mosiyana ndi glycogen ya chiwindi, glycogen m'minyewa yanu itha kugwiritsidwa ntchito ndimaselo amisempha. Ndikofunikira kuti mugwiritse ntchito nthawi yayitali yochita masewera olimbitsa thupi. Zolemba mu minofu ya glycogen zimasiyanasiyana malinga ndi munthu, koma ndi pafupifupi magalamu 500 ().

Pomwe mumakhala ndi shuga wambiri womwe thupi lanu limafunikira komanso malo anu ogulitsira ma glycogen amakhala odzaza, thupi lanu limatha kusintha ma carbohydrate owonjezera kukhala ma molekyulu a triglyceride ndikuwasunga ngati mafuta.

Chidule Thupi lanu lingathe
sinthani chakudya chambiri kukhala mphamvu yosungidwa ya glycogen.
Magalamu mazana angapo amatha kusungidwa m'chiwindi ndi minofu yanu.

Zakudya Zam'madzi Zimathandiza Kuteteza Minofu

Kusunga Glycogen ndi imodzi mwanjira zingapo zomwe thupi lanu limatsimikizira kuti lili ndi shuga wokwanira pantchito zake zonse.

Ngati shuga kuchokera m'zakudya zimasowa, minofu imathanso kusintha kukhala ma amino acid ndikusandulika glucose kapena mankhwala ena kuti apange mphamvu.

Mwachiwonekere, izi sizoyenera, chifukwa maselo a minofu ndi ofunikira kuyenda kwa thupi. Kuwonongeka kwakukulu kwa minofu kumalumikizidwa ndi thanzi lofooka komanso chiopsezo chachikulu chaimfa ().

Komabe, iyi ndi njira imodzi yomwe thupi limaperekera mphamvu zokwanira muubongo, zomwe zimafunikira shuga wamagetsi ngakhale atakhala ndi njala yayitali.

Kudya chakudya chamagulu ndi njira imodzi yopewera kutaya kwa minofu chifukwa cha njala. Ma carbs awa amachepetsa kuwonongeka kwa minofu ndikupereka shuga ngati mphamvu yaubongo ().

Njira zina zomwe thupi limasungira minofu popanda chakudya zimakambidwa munkhaniyi.

Chidule Nthawi ya
njala pamene chakudya sichipezeka, thupi limatha kusintha amino
acid kuchokera ku minofu kupita ku glucose kuti ipatse ubongo mphamvu. Kudya pa
osachepera ma carbs ena amatha kuteteza kuwonongeka kwa minofu pankhaniyi.

Amalimbikitsa Kukhala Ndi Thanzi Labwino

Mosiyana ndi shuga ndi sitashi, zakudya zamagulu sizimasweka kukhala shuga.

M'malo mwake, mtundu uwu wama carbohydrate umadutsa m'thupi osadetsedwa. Ikhoza kugawidwa m'magulu awiri akuluakulu: amatha kusungunuka ndi kusungunuka.

Zida zosungunuka zimapezeka mu oats, nyemba ndi mkatikati mwa zipatso ndi masamba ena. Podutsa m'thupi, imakoka madzi ndikupanga chinthu chonga gel. Izi zimawonjezera kuchuluka kwa chopondapo chanu ndikuchifewetsa kuti chithandizire kuyendetsa matumbo mosavuta.

Powunikiranso maphunziro anayi olamulidwa, ma fiber osungunuka adapezeka kuti apangitsa kusinthasintha kwa chopondapo ndikuwonjezera kuchuluka kwa matumbo mwa iwo omwe ali ndi kudzimbidwa. Kuphatikiza apo, amachepetsa kupsinjika ndi kupweteka komwe kumalumikizidwa ndi matumbo ().

Kumbali inayi, ma fiber osasungunuka amathandizira kuchepetsa kudzimbidwa powonjezerapo zochulukirapo m'mipando yanu ndikupangitsa kuti zinthu ziziyenda mwachangu pang'ono kudzera m'matumbo. CHIKWANGWANI chamtunduwu chimapezeka m'mizere yonse ndi zikopa zawo ndi zipatso ndi ndiwo zamasamba.

Kupeza ma fiber osakwanira kutetezeranso kumatenda am'mimba.

Kafukufuku wina wowerengera kuphatikiza amuna opitilira 40,000 adapeza kuti kuchuluka kwa mafuta osungunuka kumalumikizidwa ndi 37% yocheperako matenda opatsirana, matenda omwe m'matumba amayamba m'matumbo ().

Chidule CHIKWANGWANI ndi mtundu wa
ma carbohydrate omwe amalimbikitsa thanzi labwino logaya chakudya pochepetsa kudzimbidwa komanso
Kuchepetsa chiopsezo cha matenda am'mimba.

Amakhudza Thanzi la Mtima ndi Matenda a shuga

Zachidziwikire, kudya mopitirira muyeso ma carbs oyeretsedwa kumawononga mtima wanu ndipo kumatha kuwonjezera chiopsezo cha matenda ashuga.

Komabe, kudya michere yambiri yazakudya kumatha kupindulitsa mtima komanso shuga m'magazi (,,).

Pamene ma fiber osungunuka amatha kudutsa m'matumbo ang'onoang'ono, amamangiriza ku bile acid ndikuwathandiza kuti asabwezeretsedwe. Kuti apange ma acid acid ambiri, chiwindi chimagwiritsa ntchito cholesterol yomwe ikadakhala m'magazi.

Kafukufuku wolamulidwa akuwonetsa kuti kutenga magalamu 10.2 a mankhwala osungunuka osungunuka omwe amatchedwa psyllium tsiku lililonse kumatha kutsitsa cholesterol "choyipa" cha LDL ndi 7% ().

Kuphatikiza apo, kuwunikanso kafukufuku wowunika wa 22 kunawonetsa kuti chiwopsezo cha matenda amtima chinali 9% m'munsi mwa magalamu ena 7 azakudya zomwe anthu amadya patsiku ().

Kuphatikiza apo, CHIKWANGWANI sichimakweza shuga wamagazi monga momwe zimakhalira ndi mavitamini ena. M'malo mwake, CHIKWANGWANI chosungunuka chimathandizira kuchepetsa kuyamwa kwa ma carbs m'mimba mwanu. Izi zitha kubweretsa kutsika kwa shuga m'magazi mukatha kudya ().

Kuwunikanso maphunziro a 35 kunawonetsa kuchepa kwakukulu kwa kusala kwa magazi m'magazi pomwe ophunzira amatenga zowonjezera zowonjezera tsiku ndi tsiku. Zatsitsanso magulu awo a A1c, molekyu yomwe imawonetsa kuchuluka kwa shuga m'magazi m'miyezi itatu yapitayi ().

Ngakhale CHIKWANGWANI chimachepetsa shuga m'magazi mwa anthu omwe ali ndi ma prediabetes, anali wamphamvu kwambiri mwa anthu omwe ali ndi matenda a shuga amtundu wa 2 ().

Chidule Zowonjezera zoyengedwa
Zakudya zimatha kuwonjezera ngozi ya matenda a mtima ndi matenda ashuga. CHIKWANGWANI ndi
mtundu wa zimam'patsa zomwe zimagwirizanitsidwa ndi cholesterol chocheperako "choyipa" cha LDL
milingo, chiopsezo chochepa cha matenda amtima komanso kuwonjezeka kwa glycemic control.

Kodi Zakudya Zofunikira Ndi Ntchito?

Monga mukuwonera, chakudya chimathandizira pazinthu zingapo zofunika. Komabe, thupi lanu lili ndi njira zina zochitira izi popanda carbs.

Pafupifupi selo iliyonse m'thupi lanu imatha kupanga ma molekyulu yamafuta a ATP kuchokera kumafuta. M'malo mwake, mphamvu yayikulu kwambiri yamthupi yosungidwa si glycogen - ndi mamolekyulu a triglyceride omwe amasungidwa m'matumbo amafuta.

Nthawi zambiri, ubongo umagwiritsa ntchito shuga wokha ngati mafuta. Komabe, panthawi yanjala yayitali kapena chakudya chotsika kwambiri cha carb, ubongo umasinthitsa mafuta ake kuchokera ku glucose kupita ku matupi a ketone, amadziwikanso kuti ketoni.

Ma ketoni ndi mamolekyulu opangidwa kuchokera kuwonongeka kwa mafuta acid. Thupi lanu limazipanga pomwe ma carbs sapezeka kuti mupatse thupi lanu mphamvu zomwe likufunika kuti lizigwira ntchito.

Ketosis imachitika thupi likamatulutsa ma ketoni ambiri kuti agwiritse ntchito mphamvu. Vutoli silowopsa kwenikweni ndipo ndi losiyana kwambiri ndi zovuta za matenda ashuga osalamulirika omwe amadziwika kuti ketoacidosis.

Komabe, ngakhale ma ketoni ndiwo gwero lalikulu laubongo nthawi yakusowa njala, ubongo umafunikirabe gawo limodzi mwa magawo atatu a mphamvu zake kuti zizituluka mu shuga kudzera mukuwonongeka kwa minyewa komanso magwero ena amthupi ().

Pogwiritsira ntchito ketoni m'malo mwa shuga, ubongo umachepetsa kwambiri minofu yomwe imafunikira kuthyoledwa ndikusandulika glucose kuti ikhale mphamvu. Kusintha uku ndi njira yofunika kwambiri yopulumutsira moyo yomwe imalola anthu kukhala opanda chakudya kwa milungu ingapo.

Chidule Thupi liri nalo
njira zina zoperekera mphamvu ndikusunga minofu panthawi ya njala kapena
zakudya zochepa kwambiri za carb.

Mfundo Yofunika Kwambiri

Zakudya zamadzimadzi zimagwira ntchito zingapo mthupi lanu.

Amakupatsani mphamvu zantchito zatsiku ndi tsiku ndipo ndiye gwero lalikulu la mafuta pamaubongo anu omwe amafunikira mphamvu zambiri.

CHIKWANGWANI ndi mtundu wapadera wa carb womwe umathandizira kulimbikitsa thanzi labwino kugaya zakudya ndipo ungachepetse chiopsezo chanu chodwala matenda a mtima ndi matenda ashuga.

Mwambiri, ma carbs amachita izi mwa anthu ambiri. Komabe, ngati mukutsata chakudya chochepa kwambiri cha carb kapena chakudya chimasowa, thupi lanu limagwiritsa ntchito njira zina kutulutsa mphamvu ndikupangira ubongo wanu.