Zamkatimu
Chakudya choyenera chimafanana ndi chojambula, chilichonse chimakwaniritsana, ndikupanga chithunzi chimodzi. Pazakudya, gawo ili limaseweredwa ndi mapuloteni, mafuta ndi chakudya. Kuti tikhalebe athanzi, ndikofunikira osati kungowadya nthawi zonse, komanso kuti tizichita moyenera.
Mapuloteni ofanana
Mapuloteni mu zakudya zopatsa thanzi sangalowe m'malo ndi chinthu china chilichonse. Kwa thupi, mapuloteni odzaza ndi osakwanira ndi ofunika. Yoyamba imaphatikizapo zinthu zochokera ku nyama (nyama, nsomba, mkaka), zomwe zili ndi ma amino acid ofunika kwambiri. Gulu lachiwiri ndi la chakudya cha zomera. Komabe, mbewu zina ndi mbatata zimatha kudzitamandira ndi mapuloteni okwanira.
Amakhulupirira kuti thupi la munthu wamkulu limafuna avareji ya 90 g ya protein tsiku lililonse. Koma apa ndikofunikira kudziwa momwe mungawerengere mapuloteni azakudya, kutengera moyo. Choyamba, muyenera kuwerengera kulemera kwake. Ngati msinkhu wanu uli pansi pa 165 cm, chotsani 100 pa iwo, ngati pamwamba pa 165 cm -chotsani 110. Chiwerengerocho chimakhala cholemera mwanjira zonse. Ma Dieter amachulukitsa kulemera kwabwinobwino ndi 2. Omwe amachita masewera ndi 1.6. Zotsatira zake zidzakhala zomwe zimachitika tsiku ndi tsiku zomanga thupi mu magalamu.
Mgwirizano wamafuta
Aliyense amadziwa kuti mavitamini amatenga gawo lofunikira pakudya koyenera. Koma, mwachitsanzo, mavitamini A, D, E samaphatikizidwa ndi thupi lopanda lipids, ndiye kuti mafuta, omwe amapangitsa mafuta kukhala chinthu china chofunikira, osanenapo kuti amatipatsa mphamvu.
Monga tikukumbukira, pali masamba ndi nyama mafuta. Zoyamba zimayimiridwa ndi mafuta a masamba ndi mtedza m'mitundu yawo yonse. Zotsirizirazi zimapezeka zambiri mu batala, nyama yankhumba, tchizi, mkaka wothira, ndi mazira. Dziwani kuti mafuta a masamba amatenga 30-40% yazakudya, ndi nyama - 60-70%.
Momwe mungawerengere mafuta pakulemera kwake? Lonjezerani kulemera kwabwino komwe mumadziwa kale ndi 0.8, ndipo mumalandira cholowa chatsiku ndi tsiku mu magalamu. Pali zikhalidwe zokhazikika za mibadwo yosiyana. Chifukwa chake, azimayi ochepera zaka 30 ayenera kudya mafuta 90-120 g patsiku. Pambuyo pa zaka 30, chizoloŵezi chimachepa mpaka 80-115 g, ndipo pambuyo pa zaka 40 - mpaka 70 g patsiku.
Kulemera kwa chakudya
Chinthu chinanso chofunika chopatsa mphamvu ndi chakudya, chomwe chili ndi mitundu yambiri. Kutengera ndi zomwe ali nazo, amatha kugawidwa m'magulu awiri: zosavuta (mwachangu) komanso zovuta (zocheperako) chakudya. Glucose, fructose, sucrose, ndi lactose ndi amodzi osavuta. Zakudya zovuta zimayimiridwa ndi wowuma ndi glycogen. CHIKWANGWANI ndi ma pectins ndizofunikira kwambiri.
Zakudya zonse zama carbohydrate ovuta ndi 80-85%, gawo lotsala limawerengedwa ndi chakudya chosavuta. Kodi mungayesere bwanji carbs payekha? Kumbukirani kulemera kwanu ndikuchulukitsa ndi 2. Dziwani kuti thupi lachikazi limafunikira chakudya chochepa kuposa champhongo. Chifukwa chake, pafupifupi, munthu wamakhalidwe abwino akhoza kukhala wokhutira ndi 350-380 g wa chakudya patsiku, pomwe mkazi amakhala ndi 200-250 g wa chakudya chokwanira. Sikoyenera kupitirira malire awa, makamaka ngati simukufuna kupeza mapaundi owonjezera.
Ma calories oyenera
Pazakudya zolimbitsa thupi, ndikofunikira osati kuchuluka kwa mapuloteni, mafuta ndi chakudya, komanso chiŵerengero chawo choyenera. Madokotala amati kutsatira chiwembu zotsatirazi: mapuloteni ayenera kuperekedwa 30-35% ya zakudya, mafuta - 15-20%, chakudya - 45-50%. Mutha kudziwa zomwe zili muzakudya komanso zopatsa mphamvu kuchokera pamatebulo amphamvu.
Tsopano tiyeni tiwone momwe tingawerengere zopatsa mphamvu patsikuli. Apa tikufuna chowerengera ndi chilinganizo ichi: 655 + (9.6 × kulemera kwanu mu kg) + (1.8 × kutalika kwanu mu cm) - (4.7 × zaka). Zotsatira zake ndi kuchuluka kwa ma calories omwe amafanana ndi menyu ya tsiku ndi tsiku ya chakudya chamagulu. Kuti mudziwe zolondola, ndikofunikira kuganizira zolimbitsa thupi. Pokhala ndi moyo wongokhala, zopatsa mphamvu zomwe zimapezeka zimachulukitsidwa ndi 1.2, ndikuchita zolimbitsa thupi 3-4 pa sabata-ndi 1.5, ndimitundumitundu-1.7. Ngati masamuwa akutopetsani, gwiritsani ntchito ma calorie owerengera pa intaneti a zakudya.
Nthawi imagwira ntchito kwa ife
Kuti muphatikize zotsatira, tsatirani malangizo othandiza pazakudya. Chakudya cham'mawa chiyenera kukhala 25% ya zakudya zatsiku ndi tsiku, nkhomaliro - 45%, chakudya chamadzulo - 20%. Gawo lotsalalo limasungidwa pazokhwasula-khwasula monga zipatso, zipatso, mtedza, yoghurts zachilengedwe ndi mipiringidzo yamphamvu. Osatengeka nazo kwambiri.
Chepetsani kudya kwanu shuga. Zopanda vuto, poyang'ana koyamba, zopatsa ngati maswiti kapena makeke, zotengedwa mu vase podutsa, zimatha kuwononga zakudya zopatsa thanzi. N'chimodzimodzinso ndi mchere. Dziphunzitseni kuti musawonjezere mchere pazakudya zomwe zakonzeka ndikubwezeretsanso mchere wanthawi zonse wa m'nyanja.
Yesetsani kudya nthawi yomweyo, kuti kagayidwe kake kamangoyambira zokha. Onetsetsani kutalika kwa maola 2.5-3 pakati pa chakudya ndikudya chakudya musanadutse maola awiri musanagone. Njirayi idzawonjezera mphamvu ya chakudya chamagulu.
Monga mukuwonera, masamu amatha kukhala athanzi kwambiri. Kuwerengera molondola kumakuthandizani kuti mupange chakudya chokwanira. Chifukwa cha izi, thupi limakhala lokhala bwino nthawi zonse, ndipo mutha kuyambiranso popanda kuyesayesa kwina.