Zamkatimu
Mu ma dietetics otchuka, pali malingaliro osamveka bwino pazakudya. Othandizira zakudya zamafuta ochepa amawawona ngati omwe amachititsa kunenepa kwambiri, ndipo omwe amalimbikitsa kugawa zakudya ndi glycemic index ali otsimikiza kuti chakudya chimatha kukhala "choyipa" komanso "chabwino." Izi sizikusintha chakuti ma carbohydrate ndiye gwero lalikulu lamphamvu m'thupi. Amapereka nyonga ndi mphamvu zophunzitsira, kuwonetsetsa kuti ubongo, mtima, chiwindi zimagwira bwino ntchito, amatenga nawo gawo pakukonza kagayidwe ka mafuta ndi mapuloteni, ndipo ndizofunikira kuti magwiridwe antchito amitsempha azigwira bwino ntchito.
Kodi chakudya ndi chiyani?
Pali mitundu itatu ya chakudya: yosavuta (mono- ndi disaccharides), yovuta (wowuma), ulusi (ulusi wazakudya).
- Zakudya zosavuta Amatchulidwa chifukwa cha mawonekedwe awo osavuta, momwe muli zinthu 1-2 zokha (shuga, fructose, lactose). Amakoma ndipo amatha kusungunuka m'madzi. Zakudya zosavuta zimatengedwa mwachangu m'matumbo ndikuwonjezera kwambiri shuga m'magazi, zomwe zimatsogolera kutulutsidwa kwamphamvu kwa hormone insulin ndi kapamba. Magwero akuluakulu: shuga, uchi, kupanikizana, ufa woyera, zophika, confectionery. Ma carbohydrate osavuta amapezekanso mu zipatso zouma, zipatso, zipatso, ndi mkaka.
- Zakudya zovuta amatchulidwa chifukwa cha unyolo wawo wautali wa shuga, womwe umawalola kugayidwa ndikulowetsedwa pang'onopang'ono, kuyambitsa kukwera pang'ono kwa milingo ya shuga, kumveketsa kukhuta, ndikugwiritsidwanso ntchito ngati mphamvu m'malo mosungidwa mumafuta. Zomwe zimachokera: Mbewu zonse, kupatula mpunga wopukutidwa ndi semolina, buledi ndi ufa wathunthu wa tirigu, nyemba, mbatata zophika, buledi ndi pasitala wopangidwa ndi ufa wa durum.
- Fiber imayimira gawo lolimba lazomera - cellulose ndi hemicellulose, pectin, lingin, mkamwa. Ulusi umachepetsa kuyamwa kwa shuga ndi mafuta, umachepetsa kutulutsa kwa insulini poyankha zakudya zama carbohydrate, umathandizira matumbo, komanso umathandizira kuti ukhale wokhuta. Zomwe zili zofunika kwambiri: masamba osakhuthala, chimanga chosasenda ndi nyemba, chinangwa, zipatso zatsopano ndi zipatso.
Kodi thupi limafunikira zakudya zingati?
Munthu wathanzi amene sataya thupi ndi kulemera kwabwinobwino komanso moyo wokangalika ayenera kudya 3,5-4,5 g wa chakudya pa kilogalamu iliyonse yolemera. Anthu omwe amakhala moyo wokangalika kapena akuchita ntchito zolemetsa amafunikira chakudya chambiri, ndipo anthu omwe amangokhala amangofunika zochepa.
Kwa iwo omwe akuchepetsa, kuchuluka kwa chakudya tsiku lililonse kumawerengedwa pochotsa zomwe mapuloteni amadzipangira komanso mafuta omwe amapezeka mu kalori yonse. Mwachitsanzo, msungwana wogwira ntchito mosavutikira wa 80kg amatsata zakudya zopatsa mphamvu ma kalori 1500. Amadziwa kuti pali magalamu anayi mgalamu imodzi ya zopatsa mphamvu komanso zomanga thupi, komanso zopatsa mphamvu 4 mu gramu imodzi yamafuta.
Palibe lingaliro la "kuchuluka kwamahydrohydrate". Kuchuluka kwa chakudya chimasankhidwa payekha pambuyo poti kuchuluka kwa mafuta ndi kuchuluka kwa mapuloteni kumawerengedwa kale, kenako kumasinthidwa kutengera ntchito, kulemera ndi kuzindikira kwa insulin. Ndi kuchuluka kwa katulutsidwe ka insulin, chakudya chochepa chimafunikira, ndipo katulutsidwe kabwino, kambiri.
Kuchuluka kwa chakudya chamagulu m'zakudya zopatsa thanzi sikuyenera kuchepera 100 g patsiku. Magwero ovuta ayenera kuwerengera 70-80%, ndi 20-30% yosavuta (kuphatikiza zipatso, zipatso zouma, mkaka). Mlingo watsiku ndi tsiku wa fiber ndi 25 g. Sizovuta kuzisonkhanitsa ngati mumadya masamba ambiri osawuma ndi zitsamba, sankhani tirigu wosadulidwa, tirigu wonse kapena mkate wa chinangwa m'malo moyera.
Kodi chiwopsezo chakusowa ndi kuchuluka kwa chakudya ndi chiyani?
Kuchuluka kwa chakudya m'zakudya kumadzetsa kuchuluka kwa zonenepetsa ndi kunenepa, ndipo izi zimabweretsa kunenepa kwambiri ndi matenda ena. Ndi kuchuluka kwa katulutsidwe ka insulin komanso chakudya chambiri, thanzi limakula, kuwodzera, kutaya mphamvu, ndi mphwayi nthawi zambiri zimamveka.
Ndi kusowa kwa chakudya, ntchito zamaganizidwe, magwiridwe antchito, ntchito yama hormonal imasokonekera - mulingo wa leptin umachepa, kuchuluka kwa cortisol kumakwera, kusokonekera kwa ma neurotransmitters kumasokoneza, komwe kumatha kuyambitsa tulo kapena kukhumudwa. Ngati kuchepa kwa chakudya kumatsagana ndi choletsa champhamvu komanso chotalikirapo, ndiye kuti kutulutsa mahomoni a chithokomiro ndi mahomoni ogonana kumasokonezeka. Kuperewera kwa chakudya kumayendera limodzi ndi kusowa kwa michere, ndipo izi zimasokoneza chopondapo ndipo zimabweretsa mavuto am'mimba.
Zomwe zimam'patsa munthu aliyense payekha. Anthu ochita masewera olimbitsa thupi komanso ochita masewera olimbitsa thupi omwe nthawi zonse amakhala olemera komanso amateteza insulini mwachizolowezi amakhala ndi miyezo yambiri kuposa ogwira ntchito akuofesi omwe onenepa kwambiri komanso amakhala ndi insulin yambiri. Mukamasankha kuchuluka kwanu, yambani kuchokera ku kalori yazakudya, kudya kwa tsiku ndi tsiku mapuloteni ndi mafuta. Sungani bwino pazakudya pakati pa chakudya chosavuta komanso chosavuta, komanso musachepetse kuchuluka kwawo kotsika 100 g patsiku.