Mapuloteni, Carbs, ndi Mafuta: Zomwe Muyenera Kudya

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Mwachangu, ndi njira iti yabwino yochepetsera thupi ndikukhala wathanzi? Dulani kwambiri ma carb, kupita kutsika kwambiri, kukhala wosadyeratu zanyama, kapena kungowerengera zopatsa mphamvu? Ndi malangizo onse osagwirizana masiku ano pazomwe muyenera kudya, ndizovuta kuti musakhale ndi whiplash yazakudya. Kafukufuku waposachedwa, komabe, onse akumangoloza mbali imodzimodzi-kulowetsa pang'ono, chakudya chabwino chomwe chimagawa chakudya chanu cha tsiku ndi tsiku m'magulu atatu azakudya: chakudya, zomanga thupi, ndi mafuta.

Kafukufuku wina waposachedwapa wochokera ku Norwegian University of Science and Technology anapeza kuti pamene anthu omwe amadya zakudya zokhala ndi carb zambiri, zochepetsera mapuloteni amaikidwa pa ndondomeko yoyenera, adawonetsa kusintha kwabwino mu DNA yawo yomwe ingasinthe kukhala kutupa kochepa. m'thupi-zomwe zingachepetse chiopsezo cha matenda a mtima, khansa, ndi matenda ena osachiritsika.

Panthawi imodzimodziyo, kafukufuku wochuluka akusonyeza kuti kudya motere kungakhalenso njira yachidule yochepetsera mapaundi mofulumira-ndipo kuti kupeza mapuloteni okwanira n'kofunika kwambiri. "Mapuloteni, mafuta, ndi ma carbs amagwirana ntchito kuti alimbikitse chisangalalo chachikulu," akufotokoza katswiri wazakudya ku New York City Bonnie Taub- Dix, R.D., wolemba Werengani Izi Musanadye. "Mukamayenda pagulu limodzi ngati mapuloteni, mumakonda kulipirira pakudya china chomwe simukusowa china, monga ma carbs owonjezera kapena mafuta." Kafukufuku waposachedwa munyuzipepalayi MALO OYAMBA adatsimikizira izi. Anthu akamatsitsa chakudya chawo cha tsiku ndi tsiku ndi 5% ndikumapanga kusiyana ndi zakudya zopatsa mphamvu, amadya zopatsa mphamvu 260 patsiku. Anauza ofufuza kuti amva njala, makamaka m'mawa, ndipo amatha kumangodya pang'ono tsiku lonse.

Kuti mupeze zakudya zosakaniza mu chakudya chanu, Taub-Dix amalangiza kuti muziganizira kwambiri za zakudya, m'malo mopanikizika ndi kuchuluka kwake. "Mukadzaza mbale yanu ndi zakudya zabwino zopatsa thanzi, mutha kukhala okhutira mwakuthupi komanso mwamalingaliro," akutero. Sankhani ma carbs ovuta (quinoa, oatmeal, mpunga wofiirira, veggies), nyama yowonda ndi nyemba (nkhuku, turkey, batala wa amondi, nyemba), ndi magwero amafuta athanzi okhala ndi omega-3s (salmon, mapeyala, walnuts, mafuta a maolivi) , ndipo mudzadzipeza mwachilengedwe mukugwirizana koyenera.

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