Matanthauzo a Maganizo A Zaumoyo: Chakudya chopatsa thanzi

Zamkati

• Amino Acids
• Magazi a Magazi
• Ma calories
• Zakudya
• Cholesterol
• Kutaya madzi m'thupi
• Zakudya
• Zowonjezera Zakudya
• Chimbudzi
• Maelekitirodi
• Mavitamini
• Mafuta Acid
• CHIKWANGWANI
• Mchere wogwirizanitsa
• Ndondomeko ya Glycemic
• HDL
• LDL
• Kagayidwe
• Mafuta a Monounsaturated
• Zakudya zabwino
• Zakudya zabwino
• Mafuta a Polyunsaturated
• Mapuloteni
• Mafuta Okhuta
• Sodium
• Shuga
• Mafuta Onse
• Trans Mafuta
• Ma Triglycerides
• Kudya Madzi

Zakudya zabwino ndizokhudza kudya chakudya chopatsa thanzi komanso choyenera. Chakudya ndi zakumwa zimapatsa mphamvu komanso zakudya zofunikira kuti mukhale wathanzi. Kumvetsetsa njirazi kungakupangitseni kukhala kosavuta kusankha zakudya zabwino.

Pezani matanthauzidwe ena pa Fitness | General Zaumoyo | Mchere | Chakudya | Mavitamini

Amino Acids

Amino acid ndiye zomanga zomanga thupi. Thupi limapanga ma amino acid ambiri ndipo ena amachokera kuchakudya. Thupi limatenga amino acid kudzera m'matumbo ang'onoang'ono kulowa m'magazi. Kenako magazi amawanyamula mthupi lonse.
Gwero: NIH MedlinePlus

Magazi a Magazi

Shuga - womwe amatchedwanso shuga wamagazi - ndiye shuga wofunikira kwambiri m'magazi komanso gwero lalikulu la mphamvu mthupi lanu.
Gwero: NIH MedlinePlus

Ma calories

Chigawo cha mphamvu mu chakudya. Zakudya zamadzimadzi, mafuta, mapuloteni, ndi mowa mu zakudya ndi zakumwa zomwe timadya zimapatsa mphamvu chakudya kapena "zopatsa mphamvu."
Gwero: National Institute of Diabetes and Digestive and Impso Diseases

Zakudya

Zakudya zam'madzi ndi imodzi mwazinthu zazikulu zopatsa thanzi. Njira yanu yogaya chakudya imasinthitsa chakudya kukhala shuga (shuga wamagazi). Thupi lanu limagwiritsa ntchito shuga iyi ngati mphamvu yama cell anu, minofu yanu ndi ziwalo zanu. Imasungira shuga wina aliyense m'chiwindi ndi minofu yanu ngati pakufunika kutero. Pali mitundu iwiri ya chakudya: yosavuta komanso yovuta. Zakudya zabwino zimaphatikizapo shuga wachilengedwe komanso wowonjezera. Zakudya zophatikizika zimaphatikizapo buledi wambewu zonse ndi chimanga, masamba owuma ndi nyemba.
Gwero: NIH MedlinePlus

Cholesterol

Cholesterol ndi chinthu chopaka mafuta, chonga mafuta chomwe chimapezeka m'maselo onse amthupi. Thupi lanu limafuna cholesterol kuti apange mahomoni, vitamini D, ndi zinthu zomwe zimakuthandizani kugaya zakudya. Thupi lanu limapanga cholesterol yonse yomwe imafunikira. Komabe, cholesterol imapezekanso muzakudya zomwe mumadya. Kuchuluka kwa cholesterol m'magazi kumatha kukulitsa chiopsezo cha matenda amtima.
Gwero: National Heart, Lung, ndi Blood Institute

Kutaya madzi m'thupi

Kutaya madzi m'thupi ndi vuto lomwe limachitika mukamamwa madzi osakwanira kuti musinthe omwe mwataya. Mutha kutaya zakumwa chifukwa chokodza pafupipafupi, kutuluka thukuta, kutsegula m'mimba, kapena kusanza. Mukasowa madzi m'thupi, thupi lanu silikhala ndimadzimadzi okwanira komanso maelekitirodi kuti agwire bwino ntchito.
Gwero: NIH MedlinePlus

Zakudya

Zakudya zanu zimapangidwa ndi zomwe mumadya ndi kumwa. Pali mitundu yambiri yazakudya, monga zakudya zamasamba, zakudya zolemetsa, komanso zakudya za anthu omwe ali ndi mavuto ena azaumoyo.
Gwero: NIH MedlinePlus

Zowonjezera Zakudya

Zakudya zowonjezera ndi chinthu chomwe mumatenga kuti muwonjezere zakudya zanu. Lili ndi zosakaniza chimodzi kapena zingapo (kuphatikizapo mavitamini; mchere; zitsamba kapena botanicals ena; amino acid; ndi zinthu zina). Zowonjezera sikuyenera kuyesa mayeso omwe mankhwala amathandizira kuti akhale otetezeka komanso chitetezo.
Gwero: National Institutes of Health, Ofesi Yowonjezera Zakudya

Chimbudzi

Kugaya chakudya ndi njira yomwe thupi limagwiritsa ntchito pogaya chakudya kukhala chopatsa thanzi. Thupi limagwiritsa ntchito michere yopangira mphamvu, kukula, komanso kukonza maselo.
Gwero: National Institute of Diabetes and Digestive and Impso Diseases

Maelekitirodi

Electrolyte ndi mchere wamadzi amthupi. Mulinso sodium, potaziyamu, magnesium, ndi chloride. Mukasowa madzi m'thupi, thupi lanu lilibe madzi okwanira komanso ma electrolyte.
Gwero: NIH MedlinePlus

Mavitamini

Mavitamini ndi zinthu zomwe zimathandizira kuthamanga kwa zinthu m'thupi.
Gwero: National Institute of Diabetes and Digestive and Impso Diseases

Mafuta Acid

Mafuta a asidi ndi gawo lalikulu la mafuta omwe amagwiritsidwa ntchito ndi thupi pakupanga mphamvu ndi minofu.
Gwero: National Cancer Institute

CHIKWANGWANI

CHIKWANGWANI ndichinthu chomera. Mitundu yazakudya ndi mtundu womwe mumadya. Ndi mtundu wa carbohydrate. Mutha kuziwonanso zili pamndandanda wazakudya ngati zotumphukira kapena zosungunuka. Mitundu yonseyi ili ndi phindu lathanzi. CHIKWANGWANI chimakupangitsani kuti mumve msanga msanga, ndikukhala okwanira nthawi yayitali. Izi zitha kukuthandizani kuti muchepetse kunenepa kwanu. Zimathandiza kugaya chakudya komanso zimathandiza kupewa kudzimbidwa.
Gwero: NIH MedlinePlus

Mchere wogwirizanitsa

Gluten ndi mapuloteni omwe amapezeka mu tirigu, rye, ndi barele. Zitha kukhalanso muzinthu monga mavitamini ndi zowonjezera mavitamini, mankhwala a milomo, ndi mankhwala ena.
Gwero: National Institute of Diabetes and Digestive and Impso Diseases

Ndondomeko ya Glycemic

Glycemic index (GI) imayesa momwe chakudya chokhala ndi zimam'patsa mphamvu chimakweza shuga wamagazi.
Gwero: NIH MedlinePlus

HDL

HDL imaimira lipoproteins wambiri. Amadziwikanso kuti cholesterol "chabwino". HDL ndi imodzi mwamitundu iwiri ya lipoproteins yomwe imanyamula cholesterol mthupi lanu lonse. Imanyamula kolesterolini kuchokera mbali zina za thupi lanu kubwerera m'chiwindi. Chiwindi chanu chimachotsa cholesterol mthupi lanu.
Gwero: National Heart, Lung, ndi Blood Institute

LDL

LDL imayimira lipoproteins yotsika kwambiri. Amadziwikanso kuti cholesterol "choyipa". LDL ndi imodzi mwamitundu iwiri ya lipoproteins yomwe imanyamula cholesterol mthupi lanu lonse. Mulingo wapamwamba wa LDL umadzetsa kuchuluka kwa cholesterol m'mitsempha yanu.
Gwero: National Heart, Lung, ndi Blood Institute

Kagayidwe

Metabolism ndimachitidwe omwe thupi lanu limagwiritsa ntchito kupeza kapena kupanga mphamvu kuchokera pachakudya chomwe mumadya.
Gwero: NIH MedlinePlus

Mafuta a Monounsaturated

Mafuta a monounsaturated ndi mtundu wamafuta omwe amapezeka mu ma avocado, mafuta a canola, mtedza, maolivi ndi maolivi, ndi mbewu. Kudya chakudya chomwe chili ndi mafuta owonjezera (kapena "mafuta athanzi") m'malo mwa mafuta okhathamira (monga batala) kumatha kuthandiza kuchepa kwa cholesterol ndikuchepetsa chiopsezo cha matenda amtima. Komabe, mafuta opangidwa ndi monounsaturated amakhala ndi ma calorie ofanana ndi mitundu ina yamafuta ndipo amatha kuthandizira kulemera ngati mumadya kwambiri.
Gwero: National Institute of Diabetes and Digestive and Impso Diseases

Zakudya zabwino

Mavitamini ndi mankhwala omwe amagwiritsidwa ntchito ndi thupi kuti azigwira ntchito bwino ndikukhala athanzi. Zitsanzo zake ndi monga mapuloteni, mafuta, chakudya, mavitamini, ndi mchere.
Gwero: National Institutes of Health, Ofesi Yowonjezera Zakudya

Zakudya zabwino

Gawo ili la kafukufuku limayang'ana pa zakudya ndi zinthu zomwe zili muzakudya zomwe zimathandiza nyama (ndi zomera) kukula ndikukhazikika. Sayansi yopatsa thanzi imaphatikizaponso machitidwe ndi zochitika zina zokhudzana ndi zisankho za chakudya. Zakudya zomwe timadya zimapatsa mphamvu (zopatsa mphamvu) ndi zomanga thupi monga mapuloteni, mafuta, chakudya, mavitamini, mchere, ndi madzi. Kudya zakudya zopatsa thanzi muyeso woyenera kumapereka mphamvu kuntchito yanu tsiku lililonse, kumakuthandizani kukhala ndi thupi lolimba, komanso kumachepetsa chiopsezo cha matenda ena monga matenda ashuga ndi matenda amtima.
Gwero: National Institutes of Health, Ofesi Yowonjezera Zakudya

Mafuta a Polyunsaturated

Mafuta a polyunsaturated ndi mtundu wamafuta omwe amakhala otentha kutentha. Pali mitundu iwiri ya polyunsaturated fatty acids (PUFAs): omega-6 ndi omega-3. Omega-6 fatty acids amapezeka mumafuta a masamba, monga mafuta a chimanga, mafuta osungunula, ndi mafuta a soya. Omega-3 fatty acids amachokera kuzomera monga mafuta a canola, flaxseed, mafuta a soya, ndi walnuts-komanso kuchokera ku nsomba ndi nkhono.
Gwero: National Institute of Diabetes and Digestive and Impso Diseases

Mapuloteni

Mapuloteni ali m'selo iliyonse yamoyo mthupi. Thupi lanu limafuna mapuloteni kuchokera ku zakudya zomwe mumadya kuti mumange ndikusamalira mafupa, minofu, ndi khungu. Mumalandira mapuloteni m'zakudya zanu kuchokera ku nyama, zopangidwa ndi mkaka, mtedza, ndi mbewu zina ndi nyemba. Mapuloteni ochokera munyama ndi zinthu zina zanyama ndi mapuloteni athunthu. Izi zikutanthauza kuti amapereka ma amino acid onse omwe thupi silitha kupanga lokha. Mapuloteni obzala sakhala okwanira. Muyenera kuphatikiza mitundu yosiyanasiyana ya zomanga thupi kuti mupeze ma amino acid omwe thupi lanu limafunikira. Muyenera kudya mapuloteni tsiku lililonse, chifukwa thupi lanu silisunga momwe limasungira mafuta kapena chakudya.
Gwero: NIH MedlinePlus

Mafuta Okhuta

Mafuta okhuta ndi mtundu wamafuta olimba kutentha. Mafuta okhuta amapezeka m'makaka amkaka (monga batala, tchizi, kirimu, ayisikilimu wokhazikika, ndi mkaka wonse), mafuta a kokonati, mafuta anyama, mafuta amanjedza, nyama zokonzeka kudya, ndi khungu ndi mafuta a nkhuku nkhukundembo, pakati pa zakudya zina. Mafuta okhuta ali ndi ma calorie ofanana ndi mitundu ina yamafuta, ndipo amathandizira kunenepa ngati akadya mopitilira muyeso. Kudya chakudya chokhala ndi mafuta ambiri kumapangitsanso cholesterol yamagazi ndikuwopsa kwa matenda amtima.
Gwero: National Institute of Diabetes and Digestive and Impso Diseases

Sodium

Mchere wamchere umapangidwa ndi sodium ndi klorini - dzina laukadaulo la mchere ndi sodium chloride. Thupi lanu limafunikira sodium kuti igwire bwino ntchito. Zimathandiza ndi ntchito ya mitsempha ndi minofu. Zimathandizanso kuti madzi azikhala mokwanira mthupi lanu.
Gwero: NIH MedlinePlus

Shuga

Shuga ndi mtundu wama carbohydrate wosavuta. Ali ndi kukoma kokoma. Shuga amatha kupezeka mwachilengedwe mu zipatso, ndiwo zamasamba, mkaka, ndi mkaka. Amaphatikizidwanso pazakudya ndi zakumwa zambiri pokonzekera kapena pokonza. Mitundu ya shuga imaphatikizapo shuga, fructose, ndi sucrose. Njira yanu yogaya chakudya imasokoneza shuga kukhala shuga. Maselo anu amagwiritsa ntchito shuga kuti akhale ndi mphamvu.
Gwero: NIH MedlinePlus

Mafuta Onse

Mafuta ndi mtundu wa michere. Mumafunikira mafuta enaake pazakudya zanu kuti mukhale athanzi, koma osati ochulukirapo. Mafuta amakupatsani mphamvu ndikuthandizira thupi lanu kuyamwa mavitamini. Mafuta azakudya amathandizanso kwambiri m'thupi lanu. Sikuti mafuta onse ndi ofanana. Muyenera kupewa mafuta okhathamira.
Gwero: NIH MedlinePlus

Trans Mafuta

Trans mafuta ndi mtundu wamafuta omwe amapangidwa mafuta amadzi akasinthidwa kukhala mafuta olimba, monga kufupikitsa ndi margarine ena. Zimapangitsa kuti azikhala nthawi yayitali osakhala oyipa. Zitha kupezekanso m'mabuku osokoneza bongo, ma cookies, ndi zakudya zopsereza. Mafuta a Trans amakweza cholesterol chanu cha LDL (choyipa) ndikuchepetsa cholesterol yanu ya HDL (yabwino).
Gwero: NIH MedlinePlus

Ma Triglycerides

Triglycerides ndi mtundu wamafuta omwe amapezeka m'magazi anu. Kuchuluka kwa mafuta amtunduwu kumatha kubweretsa chiopsezo chamatenda amtima, makamaka azimayi.
Gwero: National Heart, Lung, ndi Blood Institute

Kudya Madzi

Tonsefe timafunika kumwa madzi. Zomwe mumafunikira zimatengera kukula, magwiridwe antchito, ndi nyengo komwe mumakhala. Kusunga madzi omwe mumamwa kumathandizira kuti mutsimikizire kuti mumapeza okwanira. Kudya kwanu kumaphatikizapo madzi omwe mumamwa, komanso madzi omwe mumalandira kuchokera pachakudya.
Gwero: NIH MedlinePlus