Zamkatimu
Za malamulo pazinthu zosiyanasiyana zofunika - mavitamini ndi mchere - tamva nthawi zambiri. Mwina aliyense wa ife adatenga mavitamini nthawi ina ya moyo. Zinthu izi zimatchedwa "micronutrients" chifukwa kuchuluka kwawo ndi kocheperako poyerekeza ndi kuchuluka kwa chakudya, ndipo palibe kachigawo kakang'ono kwambiri ka kuchuluka kwa chakudya kapena mphamvu ya thupi. Koma zinthu zili bwanji ndi "macronutrients" - mapuloteni, mafuta, ndi carbs? Kodi pamakhala zofunikira "zilizonse" pazakudya izi? Kodi pali zofunikira zochepa kapena zochulukirapo? Kodi pali chilichonse chabwino kapena choyipa "kudya mopitirira muyeso" ma carbs? Mafuta "osadya"?
Chodabwitsa ndichakuti, kupatula zofunikira zochepa zomanga thupi ndi zofunikira za amino acid, ndi mitundu iwiri ya mafuta ofunikira, ndi zina zonse zogwiritsa ntchito ma macronutrients, pakadali pano zikufufuzidwa za chidziwitso chazakudya, zomwe zimayambitsa mikangano yayikulu. Pakadali pano, sayansi yovomerezeka siyingathe kupereka mulingo woyenera kwa chiŵerengero cha aliyense cha P / C / F. Manambala aliwonse omwe mwakumana nawo m'mabuku amatha kukhala othandizira achinsinsi kapena owerengeka opatsidwa kukula komanso kwa anthu osiyanasiyana, atha kukhala ovomerezeka mosiyanasiyana. Malingaliro okhawo ndi a caloric - ndiye kuti, kuchuluka kwa mphamvu zonse kumatsimikizira momwe thupi limasinthira kulemera kwanthawi yayitali, pafupifupi mosasamala za kuchuluka kwa magawo azakudya. Pansipa tiuza za mfundo zazikuluzikulu zokhudzana ndi kuchuluka ndi mtundu wa ma macronutrients osiyanasiyana, ndikupatsanso malamulo ena padziko lapansi. Iwo omwe ali ndi chidwi ndi zomwe apeza mwachidule ndi manambala awo, akhoza kudumpha mpaka kumapeto.
Mapuloteni
Mosakayikira, zomanga thupi ndizofunikira kwambiri pa ma macronutrients. Ngati palibe kuwonongeka kwakukulu kwa thanzi la munthu komwe kungayambitsidwe ndi mafuta opanda mafuta kapena mafuta (kupatula pang'ono), kusapezeka kwa zakudya zamapuloteni okwanira kwa milungu ingapo, nthawi zina masiku, kumakhudza machitidwe onse Thupi, kuphatikiza zomwe ziziwonekeratu pakugwira ntchito kwa chitetezo cha mthupi, kapangidwe ka magazi, mtundu wa khungu, njira zamachiritso / kuchira.
Miyezo yocheperako yogwiritsira ntchito mapuloteni athunthu ndi amino acid adatsimikizika. Kwa nthawi yayitali, adatenga mawonekedwe ovomerezeka m'maiko onse komanso pamayiko ena. M'mayiko ambiri, amakhala 0.8-1 g wa mapuloteni pa kilogalamu ya kulemera kwa thupi, bola ngati phindu la protein (m'njira zosiyanasiyana limafotokozedwa mosiyanasiyana). Miyezo mdziko lathu zakudya zonse zomanga thupi zimawerengedwa kuti ndi imodzi, momwe pafupifupi 50% ya mapuloteni amachokera kuzinyama.
Koma zakumapeto kwa kuchuluka kwa kudya kwa mapuloteni, palibe chotsimikizika. Malamulo ogwiritsira ntchito mapuloteni otetezeka omwe amatchedwa 100-160% abwinobwino. WHO yatsimikiza kuti osachepera kawiri kuchuluka kwa mapuloteni okhudzana ndi wamba ndi otetezeka. M'miyeso yaku America, kudya kwamapuloteni kovomerezeka kumaganiziridwa mu 10-35% yamagetsi (potengera zakudya zabwino).
Kafukufuku wochuluka akuwonetsa kuti anthu ambiri akudya mapuloteni ochulukirapo kuposa 2 g / kg popanda zoyipa zilizonse. Komano, ngati aimpso akulephera kapena kusokonekera kwam'mimba mapuloteni ochulukirapo amatha kuwononga thupi. Ndikofunika kudziwa kwa iwo omwe akuchita nawo zolimbitsa thupi ndi zina zolimbitsa thupi, chifukwa ngakhale kuti kuyesaku kunatsimikizira kuti kudya kwa mapuloteni opitilira 2G / kg sikunapangitse kukula kwa minofu ndi masewera othamanga (komanso m'masewera osachita zachiwawa opitilira 1.5 g / kg), chikhulupiriro chodziwika bwino kuti "mukamadya kwambiri mapuloteni, minofu ikukula".
Pali kafukufuku wosiyana wokhudzana ndi kuchuluka kwa kuchuluka kwa mapuloteni ogwiritsa ntchito impso, kukula, ndi kusamalira mafupa athanzi, miyala ya impso, ndi matenda amtima. Koma zambiri mwazotsatira zake ndizotsutsanabe ndipo palibe zowoneka bwino pakadali pano zomwe zingachitike, osachepera m'magawo omwe ali pamwambapa.
Koma ndikofunikira kukumbukira zakupatsa thupi madzi ochulukirapo ndikumamwa zomanga thupi zambiri: mosiyana ndi ma macronutrients ena, mapuloteni sangathe kuwotchedwa kwathunthu ndi thupi, ndiye kuti nayitrogeni wosagwiritsidwa ntchito amamangidwa mu urea ndikutuluka m'magazi kudzera mu impso, ndipo izi zimafunikira madzi ambiri.
Komanso, sikuti anthu onse amatha kuyamwa mapuloteni ambiri. Kwa wina ndikosavuta kudya mapuloteni 200-300 g patsiku, anthu ena amadyera ngakhale magalamu 150. Pali malipoti akuti pang'ono pang'ono, kuthekera kokumba mapuloteni ambiri kumakonzedweratu chibadwa, ndipo kwa anthu ena akumpoto - opitilira 99% ya anthu amalekerera zazikulu masiku ano, kuchuluka kwa mapuloteni tsiku lililonse.
Ponena za kugwiritsidwa ntchito kwa zakudya zopatsa mphamvu zomanga thupi, zakudya zoterezi zatsimikizira mfundo ziwiri zabwino:
- Mapuloteni - the "saturating" macronutrient. Amakhala wokhutira kwambiri, komanso amapereka "kutentha kwambiri".
- Mapuloteni, omwe amachulukitsa gawo pazakudya zopanda mphamvu zamagetsi, amathandizira kuteteza minofu pakuchepetsa thupi.
Njira zambiri zochepetsera thupi zikugwiritsa ntchito zakudya zomwe zili ndi kuchuluka kwa mapuloteni monga omasuka kwambiri, kapena othandiza kwambiri pakuchepetsa thupi. Ngakhale kuyeserera kwenikweni kukuwonetsa kuti vuto lalikulu lidali ndi ma calories, kukhuta, ndikukhalabe ndi minofu, mwachiwonekere, zinthu zofunika kwambiri zomwe zimakhudza mphamvu yayitali ya chakudyacho.
Komanso, pali chakudya chodziwika bwino chomwe mapuloteni amatha kudyedwa mopanda malire, ndipo simungadye china chilichonse. Zakudya izi zimagwiradi ntchito, chifukwa kuchuluka kwa mapuloteni tsiku lililonse omwe amatha kukonza chiwindi ndi impso, ndi 250-400 g, zomwe mwachiwonekere ndizochepera kuposa kalori yanu yamasiku onse (2000 - 3000 kcal).
Komabe, kwa iwo omwe akuyesera kuti azidya chakudya chotere, ndizothandiza kudziwa za zizindikilo za poyizoni wamapuloteni ndikuwunika thanzi la impso zawo. Chodabwitsa ndichakuti poyizoni wazizungu amatchedwa "kalulu njala". Idafotokozedwa koyamba ku Amwenye aku North America omwe amakakamizidwa munthawi zina za moyo kukhala ndi mafuta ochepa akalulu. Ngati mkati mwa sabata samapezanso mafuta kapena chakudya chama carbohydrate, amazunzidwa, kutsegula m'mimba, kupweteka mutu, kufooka, ndi njala yosalamulirika.
Chifukwa chake, posankha zakudya zanu, kumbukirani zonsezi pamwambapa ndikusankha zomwe zikukuyenererani.
mafuta
Vuto lakudya mafuta mokwanira limasanduka mafunso angapo osiyana:
- Kupereka zofunikira zamafuta (omega-6 ndi omega-3).
- Kupereka chimbudzi chokwanira
- Kukhathamiritsa kwa zoopsa za matenda osiyanasiyana omwe angakhalepo.
Tiyeni tiyambe ndikuti mafuta ena (omega-6 ndi omega-3) ndi ofunikira, thupi silingathe kudzipangira lokha ndipo liyenera kulipeza ndi chakudya. Ngakhale izi zatsimikiziridwa, kukula kwenikweni kwa zosowa za anthu m'zakudya izi sikunakhazikitsidwe, komwe kulimbikitsidwa ndi WHO ndikotsika kokwanira (AI - Kukwanira Kokwanira) kwa omega-3 ndi 0.5%, zomwe zili ndi kalori (yomwe pano ikutchulidwa kulikonse, ngati sichinafotokozeredwe kwina, kuchuluka kumatanthauza kuchuluka kwa mphamvu zowonjezera zamagetsi) za omega-6 2.5%. Kulephera kwakukulu kumachitika nthawi yomwe kumwa kumakhala kocheperako kangapo, ndipo kuchepa kwa omega-6 kumawonekera, choyamba, pakhungu ndi chiwindi, komanso omega-3 wazizindikiro zamitsempha.
Maiko osiyanasiyana ali ndi malingaliro osiyana pang'ono pazocheperako zovomerezeka, koma, monga tifotokozera, kuchuluka kwa kuchuluka kumeneku ndikothandiza, chifukwa chake kumakhazikika pamitundu ina.
Poona momwe zimakhudzira chimbudzi, mafuta amalimbikitsa kuyamwa kwa mavitamini osungunuka ndi mafuta, komanso kumachedwetsa kuyenda kwa chakudya kudzera m'mimba, komwe kumathandizira kuyamwa kwa chakudya chosagaya. Kuchepetsa mafuta ochepera 20% ndiowopsa chifukwa kumawopsa kuti mayiyu asatengere zakudya zina ndipo alibe mafuta ofunikira.
Tiyeni titembenuzire momwe thupi limagwirira ntchito mafuta osiyanasiyana ndi momwe zimakhudzira zoopsa zosiyanasiyana.
Kuchokera pakuchepetsa cholesterol yamagazi, makamaka LDL, ndikofunikira kuchepetsa kuchuluka kwa mafuta okhuta komanso a TRANS pachakudya. M'mikhalidwe yapadziko lonse lapansi imanenedwa kuti ndi yololeza kwambiri, 10% yodzaza ndi 1% mafuta a TRANS, koma kumalimbikitsidwa kumanja, ngati kuli kotheka, kuti achepetse kuchuluka kwawo kuti akhale ndi chakudya chamagulu.
Ngakhale mafuta a polyunsaturated acids amachepetsa kwambiri kuchuluka kwa LDL ndikuwonjezera HDL. Kutengera zoletsa, zomwe tikambirana pansipa, tikulimbikitsidwa kuwonjezera gawo lawo pazakudya. Omega-3 ya Polyunsaturated imachepetsa mapangidwe a thrombus, chifukwa chake kuchuluka kwa gawo lawo kumawerengedwanso kuti ndiwothandiza pothetsa CVD.
Koma zoletsa pamtundu wambiri wamafuta a polyunsaturated, makamaka omega 3, ndizolimba kwambiri. Mafuta a polyunsaturated akagwiritsidwa ntchito mopitilira muyeso, amachititsa kuti pakhale mphamvu ya lipid peroxidation, yomwe imawononga ma cell. Chochititsa chidwi kwambiri ndi kusowa kwa vitamini E. kuchuluka komwe kumaloledwa ndi mayiko ena ndi 9% ya omega-6 ndi 2% mpaka omega-3 ngati alpha-linolenic acid (kumbukirani, iyi ndi "masamba" omega-3 kuchokera ku mafuta a Flaxseed ndi soya, walnuts, ndi zina zambiri). Kuphatikiza apo amaloledwa mpaka 2g (malinga ndi zikhalidwe za USA ndi maiko ena mpaka 3 g) "unyolo wautali" omega-3 (omega-3 wochokera ku nsomba zamafuta, DHA + EPA, docosahexaenoic + eicosapentaenoic acid).
Kupatula zonse zomwe zili pamwambapa, kwa anthu athanzi, sayansi yamakono ilibe maziko amalingaliro amtundu uliwonse wamafuta pazakudya. WHO ndi mayiko ambiri amathetsa mafuta ngati ovomerezeka, kuchuluka kwa 20-35% yamphamvu zonse zatsiku ndi tsiku. Koma kwa munthu winawake atha kulimbikitsidwa ndi mfundo zina, ngati izi zipangitsa kuti zakudya ndizothandiza komanso chitetezo.
Mwachidule zakufunika kwamafuta kuti achepetse kunenepa. Zofufuza zatsimikizira kuti kuwonda kwamafuta mu zakudya alibe phindu, ma calories okha. Nthawi zambiri, mavuto akhungu, chiwindi, ndi ziwalo zoberekera zazimayi zimachepetsa, mosadziwa, zimachepetsa mafuta omwe amadya pafupifupi zero, poganizira kuti zingakhudze mafuta awo. Ndi chinyengo chovulaza kwambiri, mafuta azakudya "samangopita mmbali", komanso kusowa kwamafuta komweko sikuvomerezeka!
Kwa amuna, ndikofunikira kuti kuchuluka kwamafuta azakudya kumawonjezera kuchuluka kwa testosterone, komwe sikungachitike, kudzera pakukhudzidwa kwa magwiridwe antchito ndi minofu m'kupita kwanthawi kumathandizira kuwonda ndi kusintha kwina.
Ndipo kwa onse ochepetsa thupi zimathandizanso kudziwa kuti kuwonjezera mafuta pachakudya, makamaka mapuloteni, kumapangitsa kuti munthu akhale wokhutira pochepetsa kuyenda kwa chakudya kudzera munjira yogaya chakudya.
Zakudya
Zakudya zam'madzi ndizomwe zimapatsa mphamvu anthu ambiri, koma kumwa kwa anthu osiyanasiyana ndikosiyana kwambiri. Lingaliro ili "lofunikira", monga momwe zimakhalira ndi mapuloteni (amino acid ofunikira) kapena mafuta (mafuta ofunikira amchere), pankhani ya chakudya, alipo. Palibe mulingo wocheperako wa chakudya chonse kapena mtundu winawake. Palibe chizolowezi chomwa mowa mopitirira muyeso chomwe chingakhale chowopsa paumoyo wa anthu ambiri.
Komabe, kuti muwonetsetse zosowa za tsiku ndi tsiku (makamaka ubongo), thupi limafuna pafupifupi 100g wa shuga yemwe nthawi zambiri amachokera ku chakudya ndi glycogen ya chiwindi. Kudya kosakwanira kwa chakudya chama khabohydrate, kumabweretsa vuto pamene shuga amapangidwa m'chiwindi kuchokera ku mapuloteni mkati mwa gluconeogenesis, komanso shuga yemwe amagwiritsidwa ntchito pang'ono m'malo mwa matupi a ketone.
Izi zimalekerera mosiyanasiyana ndi anthu osiyanasiyana, anthu ena sazindikira kusowa kwa ma carbs mu zakudya, ndipo ena akukumana ndi zovuta zina, mpaka "acetone" ikununkhiza kuchokera kwa anthu pomwe ketosis. Chifukwa chake, malinga ndi miyezo yambiri, sikulimbikitsidwa kuti muchepetse kudya kwama carbohydrate osakwana mtengo wa 100g, ngakhale anthu ambiri alibe mavuto ndi kuchuluka kwa mapuloteni omwe ena amakhala ndi chakudya chochepa.
Koma pankhani ya chakudya, pali china, mwina vuto lalikulu, ndipo chimatchedwa "shuga". Makamaka, shuga wa shuga ndi sucrose, poyamba. Munthu samazolowera kudya shuga wopanda banga, komanso matenda amakono a matenda ashuga ndimatenda ena amthupi (insulin kukana, kunenepa kwambiri, matenda amadzimadzi), omwe adakhudza dziko lakumadzulo (Inde, osati kokha), asayansi ambiri amalumikizana makamaka kuchuluka kwa shuga woyengedwa bwino pazakudya.
Pomwe pali zovuta zina pakuwongolera zikhalidwe. Pamwambapa pazomwe zimayambira chifukwa cha mayamwidwe othamanga kwambiri (liwiro loyamwa limafotokozedwera pagulu la glycemic index - GI), ndipo nthawi zambiri silimalumikizana mwachindunji ndi mtundu wa chakudya chomwe timadya. Ngati mwachangu mbatata kwa nthawi yayitali, kapena kuti muchepetse pasitala - atero, chifukwa cha kusinthidwa kwa matenthedwe, adzakhala ndi GI yoyipa kwambiri kuposa shuga wokhala ndi kaloti kapena maapulo, ngakhale, mwamphamvu, wowuma mu mbatata amadziwika kuti " wodekha "zimam'patsa mphamvu, koma fructose, glucose ndi sucrose mumaapulo amawerengedwa kuti ndi" chakudya chofulumira ".
Komano, ngati imodzi mwa kaloti kapena maapulo kufinya msuzi, ndiye kuti kuwukira kwa insulin, shuga wotere sikungakhale kosiyana kwambiri ndi zakumwa zotsekemera. Munkhaniyi, nthawi zina ndimagawo omwe amatchedwa shuga "wakunja" ndi "wamkati", mwachitsanzo, padera amaganiza kuti asungunuka ndi chakudya ndipo amabisika kuseli kwamakoma. Koma lactose mumkaka ndi umodzi mwamtundu wa shuga wosungunuka, koma GI yake ndiyotsika kwambiri kotero kuti ndi yotetezeka, ngakhale kuti, mwalamulo, malinga ndi mtunduwo ndi wa shuga ndikusungunuka.
Chifukwa chake upangiri wake ndikuti - musasangalale ndikuwonetsa kuti malonda alibe shuga wowonjezera. Atha kukhala shuga wawo wopezeka mosavuta (zoumba, masiku, uchi) kapena wowuma wosungika, wosinthidwa ndi mankhwala otentha (mbatata yokazinga, tchipisi, mitanda). Kumbukirani kuti msuzi wachilengedwe wazopatsa ana ana onenepa amafanana ndi Coca-Cola. Ngati muli ndi chifukwa choopera ma carbs osavuta (pre-diabetes, MS, kapena kunenepa kwambiri), musayang'ane kapangidwe kake ndi GI ya malonda.
Komabe, tiyenera kunena kuti malinga ndi malingaliro osiyanasiyana, kuchuluka kwa shuga wowonjezera sikuyenera kupitilira 5… 20% ya mphamvu mu chakudya. Malamulowa nthawi zambiri amaletsa kumwa shuga wowonjezera pamtengo wa 10%. WHO imati pafupifupi 10%, yomwe imaphatikizanso "shuga wakunja wopanda mkaka", ndizowona kuti kusungunuka shuga aliyense kupatula lactose ndi kowopsa ngati GI yayikulu.
Izi ndizowona makamaka kwa anthu omwe amamwa shuga: nthawi zambiri amaganiza kuti m'malo mwa shuga ndi maswiti pamasiku ndi uchi kapena kumwa m'malo mwa Cola msuzi watsopano. Amapewa kuvulazidwa ndi shuga. Zachidziwikire, ndikudzinyenga: mosiyana ndi zotsatsa mu "zakudya zachilengedwe" kapena m'magazini azimayi, shuga ndiyabwino osati chifukwa choti "amakanizidwa", komanso kuti ali ndi GI yayikulu kwambiri.
Chifukwa chake, shuga wofiirira ndi wowopsa chimodzimodzi ndi woyera, ndipo uchi kapena masiku sanapite patali ndi iye. Koma ngati ndi msuzi kapena msuzi, timapeza pafupifupi shuga woyengedwa womwewo (tanthauzo la kuyeretsa shuga potentha). Chifukwa chake, ngakhale kulibe malamulo omveka bwino pa carbs, pali malingaliro omveka ochepetsa GI yazakudya zama carbohydrate, makamaka ngati munthuyo ali ndi zoopsa zoyenera (anthu onse omwe ali ndi BMI> 25). Kuchepetsa thupi ndikofunikanso kudziwa kuti zakudya zomwe zili ndi index ya glycemic index zimayambitsa chidwi chambiri ndikudya mopitilira muyeso.
Zakudya zamadzimadzi zimaphatikizaponso fiber (zakudya zamafuta). Pali mitundu yosiyanasiyana, tsopano sitingaganizire mwatsatanetsatane. Tikukukumbutsani kuti mbali zambiri sizimakumbidwa, koma zimathandiza kukonza matumbo. Ndibwino kuti muzidya michere yokhazikika, makamaka ndi chakudya chochepa kwambiri, chomwe chili ndi chakudya chochepa. Kuphatikiza pakukonzanso peristalsis ndikupewa kudzimbidwa, palinso chidziwitso chokhudza kuphatikizika kwa kudya kwa fiber ndikuchepetsa khansa yamatumbo. Monga momwe zimakhalira ndi michere yambiri, kulolerana kwamafuta ambiri ndikosiyana kwambiri pakati pa anthu. Komabe, palibe umboni uliwonse wopeza phindu lazakudya zambiri, ndipo zochuluka kwambiri zitha kusokoneza chimbudzi.
Chidule ndi zomaliza.
Kuchokera pamalamulo okhwima, ndikofunikira kungotsatira kutsatira momwe mapuloteni amagwiritsidwira ntchito (komanso mosiyanasiyana amino acid) ndi mitundu iwiri yamafuta yamafuta - omega-6 ndi omega-3. Zina zonse ndi nkhani yotseguka pakusankha kosankha mosiyanasiyana.
Mapuloteni. Idyani zosachepera. Zambiri - momwe thupi liliri komanso upangiri wa madokotala kapena ophunzitsa. Malangizo aku Russia - 100-160% yachibadwa, America - 10-35% ya ma calories (kutengera phindu la zakudya), WHO imawona kuti ndi yotetezeka mpaka 200% ya mapuloteni wamba.
Muyeneranso kupeza amino acid onse ofunikira. Ngati mumadya kwambiri protein ya nyama, ndiye kuti mumangozipeza zokha. Ngati muli ndi vegan, ndiye kuti bwino amino acid kapangidwe kake. Miyezo imafunikira osachepera 50% kuti ipeze zomanga thupi kuchokera kuzinyama, zimatsimikizira kupezeka kwama amino acid onse okwanira.
Ndikofunika kuti muchepetse thupi: kuonjezera kuchuluka kwa mapuloteni kumapereka maubwino ena ochepetsa thupi panjira yakuwonjezera kukhuta komanso kuchepetsa kuchepa kwa minofu. Koma ngakhale othamanga alibe phindu kuchokera ku mapuloteni opitilira 2G / kg, ndipo katundu wowonjezera pachiwindi ndi impso ndizofunikira.
mafuta. Chiwerengero chake ndikofunikira kuti musunge 20-35% yamphamvu zatsiku ndi tsiku. Kuchuluka kwambiri kwa mafuta kumatha kukhala kosafunikira chifukwa chodya mafuta ochulukirapo komanso kudya kosakwanira kumabweretsa kuchepa kwa michere yambiri komanso kusowa kwamafuta ofunikira.
Muyenera kupeza zofunikira zonse zamafuta (omega-6 ndi omega-3). Kugwiritsa ntchito koyenera: 8-10 g / tsiku la ω-6 ndi 0.8-1.6 g / tsiku la ω-3. Komabe, ndikofunikira kupeza osachepera, ndipo mokulirapo, izi zimachepetsa chiopsezo cha matenda amtima ndi mitsempha yamagazi. Ngati zakudya zanu zili ndi mafuta ambiri azamasamba ndi nsomba, mutha kukhala otsimikiza kuti mafuta ofunikira omwe mukukwanira akukwanira.
Chifukwa pang'ono ω-6 ndi ω-3 zili pafupifupi mafuta onse azakudya, ngati mumadya mafuta ambiri, vuto lamafuta osakwanira silikuwopsezedwanso. Mitundu yolimbikitsidwa ndi WHO: ω-6 - pafupifupi 2.5-9% (5… 20g pachakudya cha 2000 kcal), ω-3 - 0,5… 2% E (1… 4 g wa mbewu + mpaka 2 g wa nsomba kwa 2000 kcal-zakudya). Kugwiritsa ntchito "mafuta athanzi" awa ndiwowopsa, koma ngati simumamwa mafuta amafuta kapena nsomba, zimakhala zovuta kuchepetsa.
Mafuta okhutitsidwa ndi a TRANS ndiofunikira kudya ochepa kwambiri, kuchuluka kwake: saturated FA osapitilira 10%, mafuta a TRANS osaposa 1%. Mafuta okhuta amapezeka makamaka mu mafuta azinyama ndi mafuta olimba a masamba. Mafuta a TRANS amabwera kwa ife kuchokera ku chofufumitsa chapadera ndi Margarine ndi mafuta owotcha.
Ndikofunikira kwa ma dieters: mafuta amachepetsa mayendedwe azakudya kudzera munjira yogaya chakudya, yomwe imapititsa patsogolo kukhutira. Izi zimawonekera makamaka pa zakudya zamapuloteni. Ndikofunikanso kudziwa kuti zakudya zomwe zili ndi mafuta ochepa kwambiri ndizowopsa, komanso kuti kuchuluka kwa mafuta mu zakudya sikukhudza kuwonda.
Zakudya. Ndikoyenera kuchepetsa chiwerengero chawo mpaka 100 g, zomwe nthawi zambiri zimachitika pansi pa zakudya zabwino. Koma nthawi zambiri, ngakhale zochepa zimatha kukhala zotetezeka, funsani dokotala kapena mphunzitsi wanu, ndikupeza malingaliro anu. Ndikofunikira kuti muchepetse zakudya zamafuta ambiri za GI. Anawonjezera shuga m'pofunika kudya zosaposa 10% ya caloric kudya, ndipo ambiri, zochepa - bwino. Musaiwalenso kuti zinthu zachilengedwe zimatha kukhala ndi shuga wambiri wosungunuka mosavuta, womwe umakhala wovulaza kuposa shuga wowonjezera.
CHIKWANGWANI ndichabwino kudya osachepera momwe amakhalira.
Ndikofunika kuti muchepetse thupi: kukwera kwa GI (kuyamwa mwachangu) kwa ma carbohydrate, komwe kumawongolera kusintha kwa njala, njala komanso kudya mopitirira muyeso. Chifukwa chake pazakudya zopanda mphamvu zamagetsi ndikofunikira makamaka kutsitsa zakudya za GI, kapena kuchepetsa kuchepa kwama carbs ofulumira. Komanso chakudya chochepa kwambiri chomwe chimafunikira kwambiri ndikudya zakudya zokwanira.