Kodi chakudya chopanda chakudya chimakhala choipa kwa inu?

Zamkati

• Kuopsa kwa chakudya chopanda chakudya
• Ndi chakudya chiti chamtundu wodyera?
• Ma Carbs Abwino
• Ma Carbs Oipa

Kudya zakudya zopanda mavitamini kungakhale koipa pa thanzi lanu ngati siliwongoleredwa bwino ndi katswiri wazakudya, chifukwa zimatha kumabweretsa kuchepa kwa mavitamini, michere ndi ulusi, zomwe ndizofunikira pakulimbitsa thupi.

Pofuna kupewa mavutowa, munthu ayenera kuphatikiza chakudya chamagulu azakudya, monga zipatso ndi ndiwo zamasamba, zomwe zilinso ndi michere yambiri. Kuphatikiza apo, ndikofunikira kudya zakudya zokhala ndi zomanga thupi zambiri, monga nyama ndi mazira, komanso mafuta abwino, monga avocado, maolivi ndi mtedza.

Kuopsa kwa chakudya chopanda chakudya

Kuchotsa chakudya kuchokera pachakudya, makamaka pomwe zipatso ndi ndiwo zamasamba zimachotsedwanso pachakudya, zimatha kubweretsa zovuta monga:

• Kupanda mphamvu;
• Kusinthasintha kwakusintha kwamalingaliro ndi kukwiya kwambiri, chifukwa zakudya zomwe zimayambitsa chakudya zimathandizira kupanga serotonin, yomwe ndi hormone yothandiza;
• Kuchuluka kwa nkhawa;
• Makhalidwe otsika;
• Kudzimbidwa chifukwa cha kuchepa kwa mafuta;
• Kuchulukirachulukira mthupi, makamaka pomwe mafuta abwino, maolivi, mtedza ndi peyala sizikudya.

Komabe, ndizotheka kudya chakudya chamagulu ochepa okhala ndi mavitamini ochepa komanso magwero abwino a mapuloteni ndi mafuta abwino, osawononga thanzi lanu. Umu ndi momwe mungapangire chakudya chotsika kwambiri cha carb m'njira yoyenera.

Ndi chakudya chiti chamtundu wodyera?

Malinga ndi michere yawo komanso momwe zimakhudzira thupi, monga kusintha kwa magazi m'magazi komanso momwe matumbo amagwirira ntchito, chakudya chitha kugawidwa m'magulu awiri:

Ma Carbs Abwino

Zakudya zam'madzi zomwe zimayenera kudyedwa kwambiri ndizomwe zimayamwa pang'onopang'ono ndi matumbo, chifukwa zimakhala ndi thanzi labwino chifukwa zili ndi michere, mavitamini ndi michere.

Zina mwazakudya izi ndi zipatso, ndiwo zamasamba ndi mbewu zonse, monga phala, mpunga, pasitala ndi buledi wambewu. Komabe, mukamadya chakudya chochepa kwambiri, kudya zakudya zonse kuyenera kuchepetsedwa, koma ndiwo zamasamba ndizoyenera kukhala chakudya choyambirira. Kuphatikiza apo, ndikofunikira kuphatikiza zipatso zosachepera 2 kapena 3 patsiku, kuti muwonjezere mavitamini ndi mchere wazakudya.

Ma Carbs Oipa

Gulu ili limaphatikizapo zakudya monga shuga, maswiti, chokoleti, buledi woyera, pasitala, mpunga woyera, zakumwa zoziziritsa kukhosi, tapioca, ufa wa tirigu, makeke, makeke ndi pasitala wamba.

Izi zimatchedwa chakudya chosavuta, chomwe chili ndi michere yochepa komanso mavitamini ndi michere. Kugwiritsa ntchito kwambiri zakudya izi kumabweretsa mavuto monga kuchuluka kwa magazi m'magazi, kusintha kwa maluwa am'mimba, kutopa, kudzimbidwa komanso kuchuluka kwa njala. Onani mndandanda wonse wa zakudya zokhala ndi chakudya chabwino komanso choyipa.

Onani kanema pansipa ndikuphunzirani momwe mungapangire zakudya zochepa za carb: