Zamkatimu
Zakudya zam'madzi ndizofunikira pa chakudya cha aliyense kuti ziwathandize kukhala olimba tsiku lonse. Kodi chakudya ndi chiyani, zabwino zake ndi zovulaza zake, bwanji kusiyanitsa chakudya chofunikira ndi chovulaza? Tidzamvetsetsa nkhaniyi.
1. Kodi chakudya ndi chiyani?
Zakudya zamadzimadzi ndi zina mwazinthu zopatsa thanzi. 60% yamphamvu zomwe thupi limalandira ndi chifukwa cha chakudya chofunikira, chomwe chimasandulika glucose mukamakonzedwa ndi dongosolo lakugaya chakudya. Ndi shuga yemwe amalowa m'magazi, ndiye kuti mtsogolo, amakhala ngati mafuta amthupi, omwe amakupatsani mphamvu.
Kutengera mtundu wa mankhwala, chakudya chimagawika kukhala kosavuta komanso kovuta.
Zakudya zosavuta, monga lamulo, zimatengedwa mwachangu ndipo zimakhala ndi index yayikulu ya glycemic; ndi kusowa kwa masewera olimbitsa thupi, chakudya choterechi chimayambitsa kuwonjezeka kenako kuchepa kwakukulu kwa shuga m'thupi, zomwe zimabweretsa, m'tsogolomu, kumva njala. Zakudya zopatsa mphamvu zosagwiritsidwa ntchito zimasinthidwa kukhala mafuta, motero kuchuluka kwa zomwe amadya kuyenera kukhala kochepa momwe mungathere, koma simuyenera kuchotseratu zakudya zosavuta zazakudya, muyenera kukumbukira kuti chakudya chosavuta chiyenera kudyedwa m'magawo ang'onoang'ono m'mawa. Zakudya zomwe zimaphatikizapo chakudya chosavuta zimaphatikizapo: zipatso, mitundu ina ya ndiwo zamasamba, chimanga chopangidwa ndi chimanga, zinthu za ufa.
Zakudya zopatsa mphamvu ndizomwe zimayambitsa ulusi. Amakulitsa chimbudzi ndipo amapatsa thupi kumverera kokwanira kwakanthawi kokwanira, chifukwa cha kapangidwe kake kovuta komanso kukonza kwakanthawi. Zakudya zomwe zimakhala ndi chakudya chambiri zimaphatikiza mbewu zonse monga chimanga, ndiwo zamasamba, ndi nyemba.
2. Zakudya zopatsa thanzi
Ma carbohydrate owopsa ndi ma carbohydrate omwe, chifukwa chokonzekera kale, amakhala "opanda kanthu", ndiye kuti, ataya zinthu zonse zothandiza, ndipo ma calories omwe amawapanga ataya thanzi lawo. Nthawi zambiri, zinthu zoterezi zimakhala ndi kukoma kokoma chifukwa cha zotsekemera, zotetezera ndi zina zowonjezera zomwe zimakhalapo pakupanga. Kugwiritsa ntchito mankhwalawa kuyenera kuchepetsedwa, kapena kuchotsedwa kwathunthu ku zakudya. Zogulitsa zomwe zimaphatikizapo chakudya chovulaza ndi: makeke, ufa ndi makeke, zakumwa zotsekemera za carbonated, mowa, confectionery, chokoleti. Mndandandawu ndi wopanda malire.
3. Ndi zakudya ziti zomwe zili ndi thanzi labwino
Phindu lalikulu kwambiri laumoyo limachokera ku chakudya chambiri chomwe sichiphika kapena kuphika pang'ono. Zakudya zomwe ndizothandiza kwambiri paumoyo ndi monga: ndiwo zamasamba, nyemba, tirigu, mbewu zonse ndi zipatso zomwe zili ndi index ya glycemic. Mukamagwiritsa ntchito zakudya izi mudzawona kusintha kwakuthupi ndi thanzi la tsitsi, misomali ndi khungu, komanso chakudya chopatsa thanzi chimapatsa thupi mavitamini, michere ndi fiber.
4. Mndandanda wa chakudya chofunikira kwambiri chochepetsera thupi
Choyamba, ndi buckwheat, kapena buckwheat.
Buckwheat imakhala ndi chitsulo chochuluka, komanso calcium, potaziyamu, phosphorous, ayodini, zinc, mavitamini B1, B2, B9, PP, E.
Buckwheat ndi gwero labwino kwambiri la fiber, magnesium ndi manganese.
Zakudya zam'madzi mu buckwheat ndizochepa, osachepera, ndipo zimalowetsedwa ndi thupi kwa nthawi yayitali, chifukwa chake, mutatha kudziwa bwino, mutha kumva kuti mwakhuta kwa nthawi yayitali.
Kachiwiri, KINOA.
Zomwe timanong'oneza nazo bondo kuti ku Russia mbewu izi sizigwiritsidwa ntchito, koma pachabe. Kanemayo adalimbikitsidwa zaka zikwi zina zitatu zapitazo, pomwe amatchedwa "mayi wa mbewu zonse".
Quinoa ndi gwero lazinthu zambiri zothandiza mthupi la munthu. Lili ndi mapuloteni ambiri kuposa njere zina zilizonse - mpaka 16% polemera (zopangidwa kale), ndipo puloteni iyi imatha kugaya mosavuta. Kuphatikiza pa protein protein kinoa - gwero la chakudya, mafuta, fiber, michere ndi mavitamini B, mafuta athanzi - omega 3 ndi omega 6 komanso ma antioxidants ofunika. Kuphatikiza apo, cinema imakhala ndi phosphorous yambiri, momwe mulibe mitundu yambiri ya nsomba ndipo ndiyokwera katatu kuposa mtundu wapamwamba kwambiri. Cinema imakhalanso ndi chitsulo (chowirikiza kawiri tirigu), calcium, zinc, folic acid, magnesium ndi manganese. Cinema imakhala ndi chakudya chochepa kuposa mbewu zina, mwachitsanzo 30% yochepera mpunga woyera. Chakudya chammbali chokoma chimachokera mufilimuyo. Mwiniwake amasakanikirana ndi buckwheat.
Poyembekezera funso, ndinganene kuti: inde, kanema ikugulitsidwa m'misika yayikulu ku Moscow (Azbukavkusa, Perekrestok) ndipo, mutha kugula m'masitolo apaintaneti.
Chachitatu, mapira
Mapira ndi njere yomwe ndimapeza kuchokera ku zipatso za mitundu yolimidwa yofunidwa. Akatswiri a chikhalidwe cha anthu amakhulupirira kuti tirigu anali tirigu woyamba kulimidwa ndi anthu.
Mapuloteni a tirigu siokwera kwenikweni, kuchuluka kwake kwa tirigu kumatha kufananizidwa ndi tirigu - pafupifupi 11% ya kulemera kwake. Komanso tirigu ali ndi mavitamini ambiri, makamaka B1, B2, B5 ndi PP. Mapira ali ndi zofunikira, micro-microelements: chitsulo, fluorine, magnesium, manganese, silicon, mkuwa, calcium, potaziyamu zinc.
Chifukwa chake, ngati mukufuna kudziwa kuti chinsinsi cha mphamvu zosatha ndi chiyani, yatsani nyemba zothandiza pazosankha zanu: buckwheat, quinoa, mapira.
5. Malangizo kwa omwe akufuna kuonda.
Kuti mukhale mwini wa chithunzi chokongola, sikoyenera kutengera zakudya zotopetsa, muyenera kutsatira malamulo ochepa, ndikuwasandutsa chizolowezi cha tsiku ndi tsiku.
- Idyani chakudya m'mawa.
- Imwani kapu kapena awiri amadzi oyera opanda mpweya theka la ola musanadye. Chifukwa chake, "umanyenga" thupi pang'ono ndipo umatha kukhuta ndi chakudya chochepa.
- Osadzikongoletsa. Muyenera kuchoka patebulo mukumva kukhuta.
- Yesetsani kukonda madzi oyera opanda zakumwa zina.
- Khalani ndi nthawi yochita masewera olimbitsa thupi ngati zingatheke.