Kudya Mwathanzi - Upangiri Watsatanetsatane wa Oyamba

Zamkati

• Chifukwa Chiyani Muyenera Kudya Wathanzi?
• Kulingalira Kwama calories ndi Mphamvu
• Kumvetsetsa Macronutrients
• Kumvetsetsa Micronutrients
• Kudya Zakudya Zonse Ndikofunika
• Zakudya Zodyera
• Zakudya Zomwe Muyenera Kupewa Nthawi Zambiri
• Chifukwa Chake Gawo Loyang'anira ndilofunika
• Momwe Mungasinthire Zakudya Zanu Kuti Zigwirizane ndi Zolinga Zanu
• Momwe Mungapangire Kudya Kwathanzi Kukhazikika
• Ganizirani Zowonjezera Izi
• Phatikizani Zakudya Zabwino Ndi Zizolowezi Zina Zathanzi
• Tengani Uthenga Wanyumba
• Kudya Chakudya: Saladi Yosasangalatsa

Zakudya zomwe mumadya zimakhudza thanzi lanu komanso moyo wanu.

Ngakhale kudya wathanzi kungakhale kosavuta, kukwera kwa "zakudya" zodziwika bwino komanso momwe zimadyera kwadzetsa chisokonezo.

M'malo mwake, izi nthawi zambiri zimasokoneza mfundo zoyambira zomwe ndizofunikira kwambiri.

Ichi ndi chitsogozo chatsatanetsatane cha woyamba kudya wathanzi, kutengera zomwe zaposachedwa mu sayansi yazakudya.

Chifukwa Chiyani Muyenera Kudya Wathanzi?

Kafukufuku akupitilizabe kulumikiza matenda akulu ndi zakudya zopanda pake (,).

Mwachitsanzo, kudya wathanzi kumachepetsa kwambiri mwayi wanu wodwala matenda a mtima ndi khansa, omwe amapha anthu padziko lapansi (,,).

Zakudya zabwino zimatha kukonza magawo onse amoyo, kuyambira pakugwira ntchito kwaubongo mpaka magwiridwe antchito. M'malo mwake, chakudya chimakhudza maselo anu onse ndi ziwalo (,,,).

Ngati mumachita nawo masewera olimbitsa thupi kapena masewera, palibe kukayika kuti chakudya chopatsa thanzi chingakuthandizeni kuchita bwino ().

Kuyambira pachiwopsezo cha matenda mpaka magwiridwe antchito a ubongo ndi magwiridwe antchito amthupi, chakudya chopatsa thanzi ndichofunikira mbali iliyonse ya moyo.

Kulingalira Kwama calories ndi Mphamvu

M'zaka zaposachedwa, kufunikira kwama calories kudayikidwa pambali.

Ngakhale kuwerengera kwama kalori sikofunikira nthawi zonse, kuchuluka kwa ma calorie kumathandizabe pakuchepetsa thupi komanso thanzi (11,).

Mukayika ma calories ambiri kuposa momwe mumawotchera, mumawasunga ngati minofu yatsopano kapena mafuta amthupi. Ngati mumadya ma calories ochepa kuposa momwe mumawotchera tsiku lililonse, mutha kuonda.

Ngati mukufuna kuchepetsa thupi, inu ayenera pangani mtundu wina wa zoperewera za kalori ().

Mosiyana ndi izi, ngati mukuyesera kunenepa ndikuwonjezera minofu, ndiye kuti muyenera kudya kuposa momwe thupi lanu limayaka.

Ma calorie ndi mphamvu zamagetsi ndizofunikira, ngakhale mutadya bwanji.

Kumvetsetsa Macronutrients

Ma macronutrients atatu ndi chakudya (carbs), mafuta ndi protein.

Zakudyazi zimafunika zambiri. Amapereka zopatsa mphamvu ndipo amakhala ndi ntchito zosiyanasiyana mthupi lanu.

Nawa zakudya zodziwika bwino pagulu lililonse la macronutrient:

• Ma carbs: Makilogalamu 4 pa gramu. Zakudya zonse zowuma monga mkate, pasitala ndi mbatata. Mulinso zipatso, nyemba, madzi, shuga ndi zinthu zina zamkaka.
• Mapuloteni: Makilogalamu 4 pa gramu. Zomwe zimayambira zimaphatikizapo nyama ndi nsomba, mkaka, mazira, nyemba zamasamba ndi njira zamasamba monga tofu.
• Mafuta: Makilogalamu 9 pa gramu. Zomwe zimayambira zimaphatikizapo mtedza, mbewu, mafuta, batala, tchizi, nsomba zamafuta ndi nyama yamafuta.

Kuchuluka kwa macronutrient omwe muyenera kudya kumatengera moyo wanu ndi zolinga zanu, komanso zomwe mumakonda.

Macronutrients ndi michere itatu yayikulu yomwe imafunika kwambiri: carbs, mafuta ndi protein.

Kumvetsetsa Micronutrients

Micronutrients ndi mavitamini ndi michere yofunikira yomwe mumafunikira pang'ono.

Zina mwazinthu zofunikira kwambiri zomwe muyenera kudziwa ndi izi:

• Mankhwala enaake a: Amasewera pamagetsi opitilira 600, kuphatikiza kupanga mphamvu, magwiridwe antchito amanjenje ndi kupindika kwa minofu ().
• Potaziyamu: Mchere uwu ndi wofunikira pakuwongolera kuthamanga kwa magazi, kuchuluka kwamadzimadzi ndikugwira ntchito kwa minofu ndi mitsempha yanu ().
• Chitsulo: Chodziwika bwino ponyamula mpweya m'magazi, chitsulo chimakhalanso ndi maubwino ena ambiri, kuphatikiza chitetezo chamthupi komanso ubongo ().
• Calcium: Gawo lofunikira la mafupa ndi mano, komanso mchere wofunikira pamtima, minofu ndi dongosolo lamanjenje (,).
• Mavitamini onse: Mavitamini, kuyambira vitamini A mpaka K, amatenga gawo lofunikira m'thupi lililonse ndi khungu mthupi lanu.

Mavitamini ndi michere yonse ndi michere "yofunikira", kutanthauza kuti muyenera kuwapeza pachakudya kuti mukhale ndi moyo.

Chofunikira cha tsiku ndi tsiku cha micronutrient iliyonse chimasiyanasiyana pakati pa anthu. Ngati mumadya zakudya zenizeni zomwe zimaphatikizapo zomera ndi nyama, ndiye kuti muyenera kupeza micronutrients yonse yomwe thupi lanu limafuna popanda kutenga chowonjezera.

Micronutrients ndi mavitamini ndi michere yofunikira yomwe imagwira ntchito yayikulu m'maselo ndi ziwalo zanu.

Kudya Zakudya Zonse Ndikofunika

Muyenera kukhala ndi cholinga chodya zakudya zonse osachepera 80-90% ya nthawiyo.

Mawu oti "zakudya zonse" amatanthauza zakudya zachilengedwe, zosasinthidwa zomwe zimangokhala ndi chinthu chimodzi.

Ngati mankhwalawa akuwoneka kuti anapangidwa mufakitole, ndiye kuti mwina si chakudya chonse.

Zakudya zonse zimakhala zokhala ndi michere yambiri komanso zimakhala ndi mphamvu zochepa. Izi zikutanthauza kuti amakhala ndi zopatsa mphamvu zochepa komanso zopatsa thanzi zambiri kuposa zakudya zopangidwa.

Mosiyana ndi izi, zakudya zambiri zosinthidwa sizikhala ndi thanzi labwino ndipo nthawi zambiri zimatchedwa zopatsa mphamvu "zopanda kanthu". Kudya nawo ambiri kumalumikizidwa ndi kunenepa kwambiri komanso matenda ena.

Kukhazikitsa zakudya zanu pazakudya zonse ndi njira yothandiza kwambiri koma yosavuta yopezera thanzi ndikuchepetsa.

Zakudya Zodyera

Yesetsani kukhazikitsa zakudya zanu m'magulu azakudya zabwino:

• Zamasamba: Izi ziyenera kukhala ndi gawo lofunikira pakudya nthawi zambiri. Ali ndi ma calories ochepa komabe amakhala ndi micronutrients yofunikira ndi fiber.
• Zipatso: Chakudya chokoma mwachilengedwe, zipatso zimapatsa micronutrients ndi ma antioxidants omwe angathandize kukonza thanzi ().
• Nyama ndi nsomba: Nyama ndi nsomba ndizomwe zimayambitsa mapuloteni nthawi zonse. Ndizofunikira kwambiri pazakudya za anthu, ngakhale zakudya zamasamba ndi zamasamba zakhala zotchuka nawonso.
• Mtedza ndi mbewu: Awa ndi amodzi mwamankhwala abwino omwe amapezeka komanso mulinso micronutrients yofunikira.
• Mazira: Imodzi mwa zakudya zabwino kwambiri padziko lapansi, mazira athunthu amakhala ndi mapuloteni, mafuta opindulitsa komanso micronutrients (20).
• Mkaka: Zakudya za mkaka monga yogurt wachilengedwe ndi mkaka ndizosavuta, zotsika mtengo zama protein ndi calcium.
• Zakudya zathanzi: Kwa iwo omwe alibe chakudya chochepa cha carb, zakudya zonse zokhala ndi wowuma ngati mbatata, quinoa ndi mkate wa Ezekiel ndi zathanzi komanso zopatsa thanzi.
• Nyemba ndi nyemba: Izi ndi magwero osangalatsa a fiber, protein ndi micronutrients.
• Zakumwa: Madzi ayenera kukhala omwe mumamwa kwambiri, komanso zakumwa monga khofi ndi tiyi.
• Zitsamba ndi zonunkhira: Izi nthawi zambiri zimakhala ndi michere yambiri komanso mankhwala opindulitsa.

Pamndandanda wautali, nayi nkhani yokhala ndi zakudya zopatsa thanzi 50.

Ikani zakudya zanu pazakudya zonse zopatsa thanzi komanso zosakaniza. Adzakupatsani zakudya zonse zofunika mthupi lanu.

Zakudya Zomwe Muyenera Kupewa Nthawi Zambiri

Mukamatsatira malangizo omwe ali m'nkhani ino, mwachilengedwe mudzachepetsa kudya zakudya zopanda thanzi.

Palibe chakudya chomwe chiyenera kuchotsedwa kwamuyaya, koma zakudya zina ziyenera kuchepetsedwa kapena kusungidwa pamisonkhano yapadera.

Izi zikuphatikiza:

• Zida zopangidwa ndi shuga: Zakudya zokhala ndi shuga wambiri, makamaka zakumwa zotsekemera, zimalumikizidwa ndi kunenepa kwambiri ndipo zimayambitsa matenda a shuga a mtundu wachiwiri (,,).
• Mafuta a Trans: Amadziwikanso kuti mafuta a hydrogenated, mafuta opatsirana adalumikizidwa ndi matenda akulu, monga matenda amtima (,).
• Ma carbs oyengedwa: Zakudya zomwe zili ndi ma carbs oyeretsedwa, monga mkate woyera, zimalumikizidwa ndi kudya kwambiri, kunenepa kwambiri komanso matenda amadzimadzi (,,).
• Mafuta a masamba: Ngakhale anthu ambiri amakhulupirira kuti izi ndi zathanzi, mafuta a masamba amatha kusokoneza kulimbitsa thupi kwa omega 6 mpaka 3, zomwe zingayambitse mavuto (,).
• Zakudya zamafuta ochepa: Nthawi zambiri amabisala ngati njira zina zathanzi, mafuta ochepa amakhala ndi shuga wambiri kuti awakomere.

Ngakhale kuti palibe chakudya choletsedwa, kudya mopitirira muyeso zakudya zina kumatha kuwonjezera chiopsezo cha matenda ndikupangitsa kunenepa.

Chifukwa Chake Gawo Loyang'anira ndilofunika

Zakudya zanu za kalori ndizofunikira pakuchepetsa thupi komanso thanzi.

Mukamayang'anira magawo anu, mumatha kupewa kugwiritsa ntchito ma calories ambiri.

Ngakhale zakudya zathunthu ndizovuta kwambiri kudya mopitirira muyeso kuposa zakudya zosinthidwa, zimatha kudyedwa mopitirira muyeso.

Ngati mukulemera kwambiri kapena mukufuna kutaya mafuta amthupi, ndikofunikira kwambiri kuwunika kukula kwa gawo lanu.

Pali njira zambiri zosavuta kuwongolera kukula kwa magawo.

Mwachitsanzo, mutha kugwiritsa ntchito mbale zing'onozing'ono ndikutenga zocheperapo poyerekeza, kenako dikirani mphindi 20 musanabwererenso zina.

Njira ina yotchuka ndikuyeza kukula kwa gawo ndi dzanja lanu. Chakudya chabwino chimachepetsa anthu ambiri gawo limodzi lokhala ndi nkhonya 1 carbs, 1-2 kanjedza ka mapuloteni ndi 1-2 mbali yayikulu ya mafuta athanzi.

Zakudya zowirira kwambiri monga tchizi, mtedza ndi nyama zamafuta zimakhala zathanzi, koma onetsetsani kuti mumayang'anitsitsa kukula kwa magawo mukamadya.

Dziwani kukula kwa magawo ndi chakudya chanu chonse kapena kalori, makamaka ngati mukulemera kwambiri kapena mukuyesera kutaya mafuta.

Momwe Mungasinthire Zakudya Zanu Kuti Zigwirizane ndi Zolinga Zanu

Choyamba, onaninso zosowa zanu za kalori kutengera zinthu monga zochita zanu komanso zolinga zanu zolemera.

Mosavuta, ngati mukufuna kuonda, muyenera kudya pang'ono kuposa momwe mumawotchera. Ngati mukufuna kunenepa, muyenera kudya ma calories ambiri kuposa momwe mumawotchera.

Nayi chowerengera cha kalori chomwe chimakuwuzani kuchuluka kwa zomwe muyenera kudya, ndipo nayi mawebusayiti a 5 ndi mapulogalamu omwe amakuthandizani kutsata ma calories ndi michere.

Ngati simukukonda kuwerengera kwa kalori, mutha kungogwiritsa ntchito malamulo omwe afotokozedwa pamwambapa, monga kuwunika kukula kwa gawo ndikuwunika zakudya zonse.

Ngati muli ndi vuto linalake kapena muli pachiwopsezo chokhala nacho, mungafune kusintha zakudya zanu kuti zigwirizane ndi izi. Mwachitsanzo, osadya nyama kapena anthu omwe amachotsa magulu ena azakudya ali pachiwopsezo chachikulu chotaya zakudya zina.

Mwambiri, muyenera kudya zakudya zamitundumitundu ndi mitundu kuti mutsimikizire kuti mupeza micronutrients yambiri.

Ngakhale ambiri amakangana ngati zakudya zamafuta ochepa kapena mafuta ochepa ndizabwino, chowonadi ndichakuti zimatengera munthuyo.

Kutengera kafukufuku, othamanga ndi omwe akufuna kuti achepetse thupi ayenera kuganizira kuwonjezera kuchuluka kwa mapuloteni. Kuphatikiza apo, chakudya chotsika kwambiri cha carb chitha kugwira ntchito modabwitsa kwa anthu ena kuyesera kuchepetsa thupi kapena kuchiza matenda amtundu wa 2 (,).

Ganizirani kuchuluka kwa kalori yanu ndikusintha zakudya zanu kutengera zosowa zanu komanso zolinga zanu.

Momwe Mungapangire Kudya Kwathanzi Kukhazikika

Nayi lamulo lalikulu loti muzitsatira: Ngati simungadziwone nokha pazakudya izi chaka chimodzi, ziwiri kapena zitatu, ndiye kuti sizabwino kwa inu.

Kawirikawiri, anthu amadya zakudya zopitirira muyeso zomwe sangathe, zomwe zikutanthauza kuti samakhala ndi chizolowezi chodya nthawi yayitali, chathanzi.

Pali ziwerengero zowopsa zopindulitsa zomwe zikuwonetsa kuti anthu ambiri amapezanso kulemera komwe adataya atangoyeserera zakudya ().

Monga nthawi zonse, kulingalira ndikofunikira. Pokhapokha mutakhala ndi matenda kapena zakudya zinazake, palibe chakudya chomwe chiyenera kukhala malire nthawi zonse. Mwa kuchotseratu zakudya zina, mutha kukulitsa kulakalaka ndikuchepetsa kupambana kwakanthawi.

Kukhazikitsa 90% ya zakudya zanu pazakudya zonse ndikudya magawo ang'onoang'ono kumakuthandizani kuti muzisangalala ndi zochitika zina nthawi zina komabe mukhale ndi thanzi labwino.

Imeneyi ndi njira yathanzi kuposa kuchita chosiyana ndikudya 90% ya chakudya chosinthidwa ndi 10% yokha ya chakudya chonse monga anthu ambiri amachitira.

Pangani zakudya zabwino zomwe mungasangalale nazo ndikukhala nazo nthawi yayitali. Ngati mukufuna zakudya zopanda thanzi, sungani kuti muzisangalala nawo nthawi zina.

Ganizirani Zowonjezera Izi

Monga momwe dzinalo likusonyezera, zowonjezera zimayenera kugwiritsidwa ntchito kuphatikiza apo kudya zakudya zopatsa thanzi.

Kuphatikiza zakudya zambiri zopatsa thanzi muzakudya zanu ziyenera kukuthandizani kuthana ndi zoperewera ndikukwaniritsa zosowa zanu za tsiku ndi tsiku.

Komabe, zowonjezera zowunikira bwino zawonetsedwa kuti ndizothandiza nthawi zina.

Chitsanzo chimodzi ndi vitamini D, yemwe mwachilengedwe amapezedwa ndi kuwala kwa dzuwa ndi zakudya monga nsomba zamafuta. Anthu ambiri amakhala otsika kapena alibe ().

Zowonjezera monga magnesium, zinc ndi omega-3s zimatha kukupatsirani maubwino ena ngati simukupeza okwanira pazakudya zanu (,,).

Zowonjezera zina zitha kugwiritsidwa ntchito kupititsa patsogolo masewerawa. Creatine, whey protein ndi beta-alanine onse ali ndi kafukufuku wambiri wothandizira kugwiritsa ntchito kwawo (37, 38,).

Mudziko labwino kwambiri, zakudya zanu zimakhala zodzaza ndi zakudya zopatsa thanzi popanda chosowa chowonjezera. Komabe, izi sizotheka nthawi zonse mdziko lenileni.

Ngati mukuyesetsa nthawi zonse kuti musinthe zakudya zanu, zowonjezera zowonjezera zingakuthandizeni kupititsa patsogolo thanzi lanu.

Ndibwino kuti mupeze zakudya zambiri m'zakudya zanu zonse. Komabe, zowonjezera zina zitha kuthandizanso.

Phatikizani Zakudya Zabwino Ndi Zizolowezi Zina Zathanzi

Chakudya chopatsa thanzi sichinthu chokha chomwe chimafunikira thanzi labwino.

Kutsata chakudya chopatsa thanzi ndipo kuchita masewera olimbitsa thupi kumatha kukulimbikitsani.

Ndikofunikanso kugona mokwanira. Kafukufuku akuwonetsa kuti kugona ndikofunikira monganso zakudya zopewera matenda komanso kuwonda (,).

Kuthirira madzi ndi kumwa madzi ndikofunikanso. Imwani mukakhala ndi ludzu ndikukhala ndi madzi okwanira tsiku lonse.

Pomaliza, yesetsani kuchepetsa nkhawa. Kupsinjika kwakanthawi kumalumikizidwa ndi mavuto ambiri azaumoyo.

Kukhala ndi thanzi labwino kumangopitilira pazakudya zokha. Kuchita masewera olimbitsa thupi, kugona mokwanira komanso kuchepetsa nkhawa ndikofunikanso.

Tengani Uthenga Wanyumba

Njira zomwe tafotokozazi zikuthandizani kwambiri pazakudya zanu.

Zithandizanso kukhala ndi thanzi labwino, kuchepetsa matenda anu ndikuthandizani kuti muchepetse kunenepa.

Kudya Chakudya: Saladi Yosasangalatsa