Zakudya

Zamkati

• Chidule
• Kodi chakudya ndi chiyani?
• Kodi mitundu ya chakudya ndi chiyani?
• Ndi zakudya ziti zomwe zili ndi chakudya?
• Ndi mitundu iti ya chakudya yomwe ndiyenera kudya?
• Kodi ndiyenera kudya chakudya chambiri?
• Kodi ndizotetezeka kudya chakudya chochepa kwambiri?

Chidule

Kodi chakudya ndi chiyani?

Zakudya zamadzimadzi, kapena ma carbs, ndi mamolekyu a shuga. Pamodzi ndi mapuloteni ndi mafuta, chakudya ndi chimodzi mwazinthu zitatu zopatsa thanzi zomwe zimapezeka muzakudya ndi zakumwa.

Thupi lanu limagawanitsa chakudya kukhala shuga. Shuga, kapena shuga wamagazi, ndiye gwero lalikulu la mphamvu yama cell amthupi, ziwalo, ndi ziwalo. Glucose itha kugwiritsidwa ntchito nthawi yomweyo kapena kusungidwa m'chiwindi ndi minofu kuti mugwiritse ntchito pambuyo pake.

Kodi mitundu ya chakudya ndi chiyani?

Pali mitundu itatu yayikulu ya chakudya:

• Shuga. Amatchedwanso chakudya chosavuta chifukwa ali ndi mawonekedwe ofunikira kwambiri. Amatha kuwonjezeredwa pazakudya, monga shuga wa maswiti, mchere, zakudya zopangidwa, ndi soda wamba. Mulinso mitundu ya shuga yomwe imapezeka mwachilengedwe mu zipatso, ndiwo zamasamba, ndi mkaka.
• Starches. Ndi chakudya chambiri, chomwe chimapangidwa ndi shuga wambiri wosakanikirana. Thupi lanu limafunikira kuthyola shuga kuti muwagwiritse ntchito mphamvu. Zakudya monga mkate, chimanga, ndi pasitala. Mulinso masamba ena, monga mbatata, nandolo, ndi chimanga.
• CHIKWANGWANI. Komanso ndi chakudya chamagulu. Thupi lanu silingathe kuphwanya ulusi wambiri, chifukwa chake kudya zakudya zokhala ndi fiber kungakuthandizeni kuti mukhale okhutira ndikupangitsani kuti musamadye kwambiri. Zakudya zomwe zili ndi fiber zambiri zimapindulitsanso thanzi. Zitha kuthandiza kupewa mavuto am'mimba kapena m'mimba, monga kudzimbidwa. Angathandizenso kuchepetsa cholesterol ndi shuga wamagazi. CHIKWANGWANI chimapezeka muzakudya zambiri zomwe zimabwera kuchokera kuzomera, kuphatikiza zipatso, ndiwo zamasamba, mtedza, mbewu, nyemba, ndi mbewu zonse.

Ndi zakudya ziti zomwe zili ndi chakudya?

Zakudya wamba zomwe zimakhala ndi chakudya zimaphatikizapo

• Njere, monga mkate, Zakudyazi, pasitala, omanga, chimanga, ndi mpunga
• Zipatso, monga maapulo, nthochi, zipatso, mango, mavwende, ndi malalanje
• Zakudya za mkaka, monga mkaka ndi yogati
• Nyemba, kuphatikizapo nyemba zouma, mphodza, ndi nandolo
• Zakudya zozizilitsa kukhosi ndi maswiti, monga makeke, makeke, maswiti, ndi zina zotsekemera
• Ma juzi, ma sodas okhazikika, zakumwa za zipatso, zakumwa zamasewera, ndi zakumwa zamagetsi zomwe zimakhala ndi shuga
• Masamba owuma, monga mbatata, chimanga, ndi nandolo

Zakudya zina zilibe chakudya chambiri, monga nyama, nsomba, nkhuku, mitundu ina ya tchizi, mtedza, ndi mafuta.

Ndi mitundu iti ya chakudya yomwe ndiyenera kudya?

Muyenera kudya chakudya kuti mupatse mphamvu mthupi lanu. Koma ndikofunikira kudya mitundu yoyenera ya chakudya m'thupi lanu:

• Mukamadya nyemba, sankhani mbewu zonse osakhwima:
  • Mbewu zonse ndi zakudya monga mkate wonse wa tirigu, mpunga wofiirira, chimanga chonse, ndi oatmeal. Amapereka zakudya zambiri zomwe thupi lanu limafunikira, monga mavitamini, mchere, ndi fiber. Kuti mudziwe ngati malonda ali ndi tirigu wambiri, yang'anani zosakaniza zomwe zili phukusi ndikuwona ngati njere yonse ndi imodzi mwazinthu zoyambirira zomwe zalembedwa.
  • Mbewu zoyengedwa ndi zakudya zomwe zachotsedwako zina. Izi zimachotsanso zina mwa michere yomwe ili yathanzi lanu.
• Idyani zakudya zokhala ndi ulusi wambiri.Chizindikiro cha Nutrition Facts kumbuyo kwa phukusi la chakudya chimakuwuzani kuchuluka kwa zinthu zomwe mankhwala ali nazo.
• Yesetsani kupewa zakudya zomwe zili ndi shuga wambiri wowonjezera. Zakudya izi zimatha kukhala ndi ma calories ambiri koma osadya zakudya zambiri. Kudya shuga wambiri kumakweza shuga wamagazi ndipo kumatha kukupangitsa kukhala wonenepa. Mutha kudziwa ngati chakudya kapena chakumwa chawonjezera shuga poyang'ana pa zolemba za Nutrition Facts kumbuyo kwa phukusi la chakudya. Ikukuuzani kuchuluka kwa shuga komanso shuga wowonjezera omwe ali mchakudyacho kapena chakumwa.

Kodi ndiyenera kudya chakudya chambiri?

Palibe kukula kwake komwe kumakwanira zonse zomwe anthu amadya. Ndalamayi imatha kusiyanasiyana, kutengera zinthu monga msinkhu wanu, kugonana, thanzi, komanso ngati mukuyesera kuchepa kapena kunenepa. Pafupifupi, anthu amafunika kupeza ma 45 mpaka 65% a ma calories kuchokera ku chakudya tsiku lililonse. Pa zolemba za Nutrition Facts, Daily Value ya chakudya chonse ndi 275 g patsiku. Izi zimakhazikitsidwa ndi chakudya chama calorie 2,000 tsiku lililonse. Mtengo Wanu watsiku ndi tsiku ukhoza kukhala wokwera kapena wotsika kutengera zosowa za kalori ndi thanzi lanu.

Kodi ndizotetezeka kudya chakudya chochepa kwambiri?

Anthu ena amadya chakudya chochepa kwambiri kuti achepetse kunenepa. Izi nthawi zambiri zimatanthauza kudya 25g ndi 150g wa carbs tsiku lililonse. Zakudya zamtunduwu zitha kukhala zotetezeka, koma muyenera kuyankhula ndi omwe amakuthandizani asanayambe. Vuto limodzi ndi zakudya zochepa za carb ndikuti amatha kuchepetsa kuchuluka kwa fiber zomwe mumapeza tsiku lililonse. Amathanso kukhala ovuta kukhalabe kwanthawi yayitali.