Monga amadziwika kuchokera ku biochemistry, Mankhwala aliwonse ndi gulu la mankhwala. Mothandizidwa ndi kugaya chakudya, thupi limachotsa zinthu zimenezi m’zakudya, kenako n’kuzigwiritsa ntchito pa zosowa zake. Panthawi imodzimodziyo, zakudya zina zimakhudza thupi kwambiri, zina zochepa. Kafukufuku wapeza zinthu zomwe, ngati palibe kapena zikusowa, zimawononga thanzi. Zinthu izi zimatchedwa "zofunikira", zimaphatikizapo 4 magulu azinthu:
Gulu I - macronutrients:
mapuloteni - 8 amino acid (kwa ana - 10 amino acid),
mafuta - mitundu 4 yamafuta acids ndi zotumphukira zawo - cholesterol,
chakudya - 2 mitundu ya chakudya,
Gulu II - 15 mchere
III gulu - 14 mavitamini
Gulu IV - fiber zakudya
M'nkhaniyi, tiwona kuti ndi zinthu ziti zomwe zimapezeka mu nyama ya nyama ndi mbalame, ndikuphunzira momwe mungasinthire ndi mankhwala ena - magwero a zakudya izi.
Zakudya zina zomwe zili muzakudya zimakhudza thupi pang'ono, ndipo chifukwa cha kusowa kwawo kwa kusintha kwakukulu kwa thanzi sikunadziwike. Amatchedwa "zofunikira" kapena zigawo zazing'ono zopatsa thanzi, sitidzawakhudza m'nkhaniyi.
Gawo I. Kusintha nyama ndi macronutrients (mapuloteni, mafuta, chakudya)
Tiyeni tiwone zinthu zofunika zomwe zimapezeka muzakudya za nyama ndikuyerekeza ndi zomwe zili muzinthu zomwezo muzomera. Tiyeni tiyambe ndi macronutrients.
1. Kusintha nyama m'malo mwa mapuloteni
Tisanthula zomwe zili muzakudya za nyama ndikusankha zomwe zingasinthidwe ndi zinthu zina. Gome lomwe lili pansipa likuwonetsa kuchuluka kwa michere yofunika mu nyama ndi ziwalo za nyama ndi mbalame poyerekeza ndi kuchuluka kwa zinthu zomwezi muzakudya zamasamba. Chofiira chimasonyeza kusowa kwa zakudya m'zakudya za zomera poyerekeza ndi nyama, zobiriwira zimasonyeza kupitirira.
Apa ndi pansipa:
Mu mzere 1 - kuchuluka kwa zakudya zomwe zili mu minofu ndi ziwalo za nyama ndi mbalame
Mu mzere 2 - kuchuluka kwa zakudya zomwe zingapezeke kuchokera ku nyama
Mzere 3 ndi kuchuluka kwa michere muzakudya zamasamba, monga chimanga, nyemba, mtedza, mbewu, zipatso ndi zipatso, masamba ndi zitsamba, bowa.
Mzere wa 4 - kuchuluka kwa michere yomwe ingapezeke kuchokera kuzinthu za zomera
Mzere 5 - kulimbikitsa mankhwala azitsamba omwe ali ndi kuchuluka kwa michere kuchokera kumagulu azitsamba
Kotero ife tikuziwona izo Pa avareji, pankhani ya zopatsa mphamvu, zakudya zamasamba sizotsika poyerekeza ndi nyama. Chifukwa chake, mukamasinthira ku chakudya chochokera ku mbewu, palibe chifukwa chowonjezera zakudya ndi zakudya zapadera zama calorie apamwamba.
Ndi mapuloteni zinthu ndi zosiyana: tikuwona kuti pafupifupi mapuloteni omwe ali m'zomera ndi otsika katatu kuposa nyama. Chifukwa chake, ngati simusintha mwadala nyama ndi mapuloteni ena, ndiye kuti mukuchepetsa kapena kutulutsa chakudya kuchokera ku nyama, mapuloteni ochepa amayamba kulowa m'thupi ndipo pali chiopsezo chachikulu chotenga zizindikiro za kusowa kwa mapuloteni.
Kodi kuchepa kwa mapuloteni kumawonekera bwanji komanso momwe mungadziyesere nokha? Kuti muchite izi, ganizirani chifukwa chake thupi limagwiritsira ntchito mapuloteni - kuchokera apa tiwona momwe kusowa kwake kumawonekera pochita:
1. Mapuloteni ndi zinthu zomangira.
Zoona zake n’zakuti thupi lili ndi maselo ambirimbiri, ndipo selo lililonse limakhala ndi moyo wake. Kutalika kwa moyo wa selo kumadalira ntchito yomwe imagwira (mwachitsanzo, maselo a chiwindi amakhala masiku 300, maselo a magazi amakhala miyezi 4). Maselo akufa amafunika kusinthidwa pafupipafupi. Thupi limafunikira madzi ndi mapuloteni kuti apange maselo atsopano. Mwa kuyankhula kwina, thupi ndi nyumba yamuyaya, ndipo nyumbayi imasowa madzi ndi simenti nthawi zonse. Mapuloteni amagwira ntchito ngati simenti m'thupi. Palibe mapuloteni kapena sikokwanira - maselo sawonjezeredwa, chifukwa chake, thupi limawonongeka pang'onopang'ono, kuphatikizapo minofu, ndipo munthuyo sangathenso kuchita masewera olimbitsa thupi omwe adachita kale.
2. Mapuloteni - accelerator of process.
Mfundo apa ndikuti kagayidwe kachakudya kagayidwe kachakudya kakupitilirabe m'thupi - zinthu zimalowa mu cell ndipo zimasinthidwa kukhala zinthu zina, kuchuluka kwa njirazi kumatchedwa metabolism. Pankhaniyi, zinthu zosagwiritsidwa ntchito zimayikidwa m'malo osungira, makamaka mu minofu ya adipose. Mapuloteni amafulumizitsa njira zonse za kagayidwe kachakudya, ndipo mapuloteni ang'onoang'ono akalowa m'thupi, njira sizimafulumizitsa, zimapita pang'onopang'ono, motero, kagayidwe kachakudya kameneka kamachepa, zakudya zambiri zosagwiritsidwa ntchito zimawonekera, zomwe zimayikidwa mu minofu ya adipose. Kunja, kuchepa kwa kagayidwe kachakudya kumawonedwa pakuwonda motsutsana ndi maziko akusadya bwino, kufooka, kusayenda pang'onopang'ono ndi njira zonse, kuphatikiza zamaganizidwe, komanso ulesi wamba.
3. Mapuloteni ndiye maziko a michere ya m'mimba.
Munthawi imeneyi, tikukambanso za kuchepa kwa mapuloteni. Kugaya chakudya kumachitika mokulirapo chifukwa cha ma enzymes am'mimba. Ma enzymes am'mimba nawonso ndi mapuloteni. Chifukwa chake, pakalibe mapuloteni okwanira m'zakudya, ma enzymes ochepa amapangidwa, chifukwa chake, chakudya sichigayidwa bwino, zomwe zimadzetsa vuto la kugaya chakudya, kuchepa kwa mitundu yazakudya m'zakudya, komanso kusayamwa bwino kwa zakudya zomwe zimadya. zagayidwa.
4. Mapuloteni - kutumiza kwa mchere.
Pafupifupi aliyense amene amabwera kwa ine, pokhala pa zakudya zochokera ku zomera, ndikupempha kuti ndifufuze tsitsi kuti ndifufuze zinthu. Kusanthula tsitsi kumawonetsa kuchuluka kwa zinthu zofunika m'thupi kwa miyezi 6-8. Tsoka ilo, si zachilendo kuti chimodzi kapena zingapo mwa zinthuzi zikhale zochepa. Kuperewera kumeneku kumayambitsidwa, kumbali imodzi, chifukwa cha kusowa kwa zinthu izi zokha muzakudya, komanso, ndi kusayamwa bwino. Kodi chimapangitsa mayamwidwe a mchere ndi chiyani? Mwachitsanzo, udzu winawake umalowa m'thupi, pali sodium yambiri mu udzu winawake, chimbudzi chatulutsa sodium ndipo tsopano ndi wokonzeka kulowa m'selo, koma sodium sichingalowe paokha, imafunikira mapuloteni oyendetsa. Ngati palibe mapuloteni, ndiye kuti gawo la sodium lidzadutsa popanda kulowa mu selo. Ndiye kuti, wokwera (chemical element) wafika, koma palibe basi (squirrel) yomwe ingamutengere kunyumba (ku khola). Chifukwa chake, ndi kuchepa kwa mapuloteni, kuchepa kwa zinthu m'thupi kumachitika.
Kuti musabweretse kuperewera kwa mapuloteni mukamamasula chakudya kuchokera ku nyama, m'malo mwa mapuloteni a nyama ndi mapuloteni ochokera kuzinthu zina. Ndi zakudya ziti zomwe zili ndi mapuloteni okwanira kulowa m'malo mwa nyama?
Mapuloteni okhutira ndi mtundu wa chakudya
Zitha kuwoneka kuchokera pajambula kuti Pali mapuloteni ambiri mu nsomba, tchizi, mazira azungu ndi nyemba. choncho m'malo mwa nyama, idyani zomanga thupi zomwe zimagwirizana ndi mtundu wanu wa zakudya panthawiyo, mumiyeso yofanana ndi yomwe mudadya nyama. Tchizi, mtedza, ndi njere (makamaka dzungu) zimakhalanso ndi mapuloteni ambiri, komanso mafuta ambiri, kotero ngati mutawonjezera mapuloteni ndi zakudya zamtundu uwu, pakapita nthawi, mafuta amachulukana m'thupi limodzi ndi mapuloteni, omwe amatsogolera. kunenepa kwambiri.
Kodi muyenera kudya mapuloteni ochuluka bwanji patsiku kuti mugwire ntchito yanthawi zonse? Zochita ndi kafukufuku zimasonyeza kuti, mosasamala kanthu za mtundu wa chakudya, kuchuluka kwabwino kwa munthu wamkulu kuli 1 g ya mapuloteni (osati mapuloteni, koma chinthu) pa 1 kg ya kulemera kwa thupi, kwa ana ndi othamanga - chiwerengero ichi ndi chachikulu.
Kuti mupeze kuchuluka kwa mapuloteni, poganizira zakudya zina zomwe zimadyedwa patsiku, zimakhala choncho Idyani zakudya zomanga thupi zosachepera chimodzi tsiku lililonse, mwachitsanzo, ngati ndi kanyumba tchizi, ndiye mu kuchuluka kwa 150-200g, ngati nyemba, ndiye mu kuchuluka kwa 70-150g. mu kulemera kouma. Njira yabwino ndiyo kusinthanitsa zakudya zamapuloteni - mwachitsanzo, tsiku lina pali kanyumba tchizi, lina - mphodza.
Nthawi zambiri amalembedwa kuti pazakudya zamasamba sipafunikanso kuchuluka kwa mapuloteni monga pazakudya zachikhalidwe. Komabe, zimene zinandichitikira ineyo ndiponso zimene anthu amene amandikumana nazo zimasonyeza kuti mawu oterowo ndi opanda maziko. Kuchuluka kwa mapuloteni patsiku sikudalira mtundu wa chakudya. Ngati munthu saonetsetsa kuti m'malo mwa nyama ndi zakudya zomanga thupi tsiku lililonse komanso pamlingo woyenera, posakhalitsa munthu woteroyo amakhala ndi zizindikiro za kuchepa kwa mapuloteni.
Ndizomvekanso kuganizira osati kuchuluka kwa mapuloteni omwe mankhwalawa ali nawo, komanso kapangidwe ka mapuloteni.
Thupi, litalandira puloteniyo, limawagawaniza kukhala ma amino acid, ngati ma cubes, kotero kuti pambuyo pake ma amino acid awa akhoza kuphatikizidwa mu kuphatikiza koyenera. Njirayi ikufanana ndi kumanga nyumba yokhala ndi midadada ya Lego. Mwachitsanzo, muyenera kumanga nyumba kuchokera ku ma cubes 5 ofiira, 2 abuluu ndi 4 obiriwira. Pankhaniyi, gawo la mtundu umodzi silingasinthidwe ndi gawo la mtundu wina. Ndipo ngati tili ndi njerwa zofiira zitatu zokha, ndiye kuti 3 idzasowa, ndipo simungathe kumanganso nyumba. Zina zonse zidzakhala zopanda ntchito ndipo sizidzabweretsa phindu lililonse. Kwa thupi, ma cubes 2, ndiko kuti, 8 amino acid, ndiwofunikira kwambiri. Kuchokera mwa iwo, thupi limapanga mitundu yonse ya maselo omwe limafunikira. Ndipo ngati mtundu umodzi wa cubes si wokwanira, ndiye kuti thupi silingathe kugwiritsa ntchito bwino ma amino acid ena onse. Chiwerengero cha ma amino acid ndi kuchuluka kwake komwe amaphatikizidwa wina ndi mnzake ndikofunikira. Malinga ndi momwe ma amino acid amayenderana wina ndi mzake, amaweruza za phindu la mankhwala opangidwa ndi mapuloteni.
Ndi puloteni iti yomwe ili yabwino kwambiri ndipo ili ndi ma amino acid onse 8 molingana? Bungwe la World Health Organisation (WHO) kudzera mu kafukufuku wawululira kapangidwe ka mapuloteni abwino. Njirayi ikuwonetsa kuchuluka kwa amino acid ndi mtundu wanji wa amino acid womwe uyenera kukhala pazamankhwala kwa munthu. Njira imeneyi imatchedwa amino acid score. Pansipa pali mndandanda wamakalata pakati pa kuchuluka kwa ma amino acid amitundu yosiyanasiyana ya mapuloteni ndi ma amino acid a WHO. Chofiyira chikuwonetsa kuchepa poyerekeza ndi kuchuluka komwe akulimbikitsidwa ndi WHO.
Zomwe zili mu amino acid muzinthu zamapuloteni
Mtheradi wa amino zidulo mu mankhwala mapuloteni
Zitha kuwoneka kuchokera pamatebulo kuti:
1. Zomera kapena zanyama palibe mapuloteni abwino kwa anthu, mtundu uliwonse wa mapuloteni uli ndi "mphamvu ndi zofooka" zake;
2. Ndizosatheka kupeza njira yabwino ya amino acid kuchokera ku mtundu umodzi wa mapuloteni, kotero ndizomveka kupanga zakudya zamapuloteni zosiyanasiyana ndikusintha mitundu yosiyanasiyana yazomangamanga. Mwachitsanzo, ngati thupi silingathe kutenga lysine wokwanira ku mbewu za dzungu, ndiye kuti lidzakhala ndi mwayi wotenga lysine kuchokera, mwachitsanzo, mphodza kapena kanyumba tchizi;
3. Nyama yokhudzana ndi ma amino acid ofunikira ilibe mikhalidwe yapadera, motero, ndi njira yoyenera. nyama zitha kusinthidwa ndi kuphatikiza mitundu ina ya mapuloteni, zomwe zimatsimikiziridwa ndi machitidwe.
4. Nyama ikhoza kutchedwa kuti mapuloteni opambana ngati analibe zovuta zambiri monga mahomoni, kuwola m'matumbo, mankhwala omwe ali mu nyama, ndi moyo wa zinyama ndi mbalame m'mafamu, choncho. kukhululukidwa ku nyama, malinga ndi kusintha kwake kwathunthu kwa gawo lililonse lofunikira la zakudya, kumatsuka thupi, kumapindulitsa thanzi ndi chidziwitso.
Thupi silisamala za mawonekedwe, limafunikira zakudya, pankhani ya mapuloteni, awa ndi amino acid. Ndichifukwa chake sankhani nokha zakudya zomwe zili zovomerezeka kwa inu ndipo muzidya tsiku lililonse pamlingo woyenera.
Ndi bwino kusintha chinthu chimodzi ndi china pang'onopang'ono. Ngati simunadyepo nyemba zokwanira, thupi lanu likufunika nthawi kuti liphunzire kupeza ma amino acid kuchokera ku nyemba. Perekani thupi lanu nthawi yophunzira momwe lingagwire ntchito yake yatsopano. Ndi bwino kuchepetsa pang'onopang'ono kuchuluka kwa nyama, ndikuwonjezera kuchuluka kwa zinthu zomwe zimalowa m'malo mwake. Malinga ndi kafukufuku, kusintha kwa metabolism kumatenga pafupifupi miyezi inayi. Panthawi imodzimodziyo, poyamba, zatsopano sizidzawoneka zosangalatsa. Izi siziri chifukwa kukoma kwake ndi kocheperako, koma chifukwa thupi silinazolowere, sizimapangitsa chidwi chanu m'thupi. Mukungoyenera kudutsa nthawiyi, pakadutsa masabata a 4, zatsopano zidzayamba kuoneka ngati zokoma. Pochita zinthu moganizira komanso mosasinthasintha, mupambana.
Werengani za kulowetsedwa kwa nyama kuti mukhale ndi zakudya zina zofunika pa thanzi m'mbali zotsatirazi za nkhaniyi.