Mafuta, mafuta ndi mapuloteni ndimagulu atatu a macronutrients omwe ndi ofunikira kwambiri pakudya kulikonse. Pali mitundu yambiri yamagulu ochulukitsa, ndipo kusiyana kumeneku kuyenera kumvetsedwa kuti tidziwe omwe angadye komanso omwe akuyenera kupewedwa matenda a shuga.
Zakudya zomanga thupi komanso zosavuta
Zakudya zomanga thupi - imodzi mwazomwe zimapatsa mphamvu - ndizofunikira kuti munthu akhale ndi thanzi labwino. Mitundu yosiyanasiyana yazakudya zamafuta zimasiyana momwe zimakhudzira thupi la munthu. Zakudya zomanga thupi zimaphatikizapo fiber, wowuma, ndi shuga.
Pali magulu atatu a chakudya:
- MonosaccharidesUwu ndi mtundu woyamba wamafuta, kuphatikiza glucose ndi fructose (wopezeka mu zipatso, zipatso ndi ndiwo zamasamba zina).
- Chotsitsaawa ndi mamolekyulu awiri a monosaccharide ophatikizidwa pamodzi. Mulinso lactose (wopezeka mumkaka ndi mkaka) komanso sucrose (wopezekanso zipatso, zipatso ndi masamba ena).
- PolysaccharidesAwa ndi maunyolo am mamolekyu oposa awiri a monosaccharide ophatikizidwa palimodzi. Amaphatikizaponso CHIKWANGWANI: zipatso, masamba, zipatso, mizu, bowa, algae, mtedza, nyemba) ndi wowuma (wopezeka mumbewu monga chimanga, mbewu za muzu, nyemba, masamba ndi zipatso zina).
Monosaccharides ndi Disaccharides - awa ndi mitundu yosiyanasiyana ya shuga, amatchedwa chakudya chambiri. Izi ndizopeza mphamvu msanga, ndiye kuti, zimapangitsa kulumpha lakuthwa m'magazi a anthu mukangomwa kumwa, zomwe zimakhala zowopsa kwambiri kwa matenda ashuga.
CHIKWANGWANI ndi wowuma ndi polysaccharidesamadziwika kuti zopatsa mphamvu zovuta. Amakhala ndi ma tchubu amtali a mamolekyulu, motero thupi limafunikira nthawi yochulukirapo kuti liwathyole ndi kuwagaya, zomwe zikutanthauza kuti shuga pambuyo pawo imatuluka m'magazi pang'onopang'ono.
Zakudya zamagalimoto zovuta, zomwe nthawi zambiri zimakhala zopatsa thanzikuposa omwe mafuta osavuta. Zakudya zomanga thupi zovuta zimapezeka, mwachitsanzo, muzakudya zonse za tirigu ndi ndiwo zamasamba. Ndipo osavuta ali mu madzi a chimanga, koloko ndi ma cookie.
Momwe mungadyere chakudya chamafuta ndi thanzi
Ambiri amasankha zakudya zama-carb otsika kapena amasiya zakudya zamagulu ochepa. Komabe, simuyenera kuchita izi popanda malingaliro apadera kuchokera kwa dokotala, chifukwa izi zitha kukhala zovulaza thanzi lanu. Monga tanena kale, ma carbohydrate ndi macrocell ofunikira komanso gwero lamphamvu lamphamvu.
Chakudya chopatsa thanzi chimavomereza kuti padzakhala zakudya zopatsa thanzi zopatsa thanzi kuposa zazing'ono zomwe sizikhala ndi phindu pang'ono kapena zopatsa thanzi.
Zakudya zopatsa mphamvu zambiri zimatha kusinthidwa ndi njira zina zopatsa thanzi. Mwachitsanzo:
- M'malo mwawotsekemera msuzi ndi zipatso zamasamba kuchokera kumata, mutha kumwa madzi kapena misuzi yazipatso zachilengedwe.
- Kudya zipatso zonse ndikwabwino kuposa makeke ndi makeke.
- Pasitala wa tirigu ndi quinoa ndi bwino kuti pasitidwe wopangidwa ndi ufa wa tirigu woyamba
- Sinthani Mkate Woyera ndi Mkate Wathunthu ndi Tortillas
- M'malo mwa tchipisi za mbatata, mutha kudya mtedza
Opanga zakudya ambiri amapereka mtundu wa "low-carb" kapena "kuwala" pazinthu zawo. Komabe, kumbukirani kuti zakudya zina zimatha kukonzedwa kwambiri ndikukhala ndi zotsekemera zotsekemera, ma emulsifiers ndi zina zowonjezera zopanda pake. Zina zimakhala ndi zopatsa mphamvu zambiri komanso zopatsa mphamvu zochepa. Zili choncho chifukwa opanga nthawi zambiri amasintha mbewu zonse m'makola awo ndi zotsika mtengo.
Zakudya zamagulu onse zimaphatikizapo zakudya zachilengedwe, zosaphika, zovuta. ndi olemera mu michere yopezeka mu:
- Zamasamba
- Mtedza
- Ziphuphu
- Greenery
- Mbewu zonse
Zakudya zambiri zimakhala ndi fiber. Ndikofunikira kuti kugaya chakudya moyenera komanso kumachepetsa chiopsezo chokhala ndi matenda amtima komanso matenda a shuga. Eya, kwa omwe ali ndi matenda ashuga kale, amachepetsa kuyamwa kwa shuga, kuchepetsa chiopsezo chodumphira m'magazi a magazi.
Mwa kusintha zakudya ndi mafuta kapena zokhala ndi shuga wamafuta ambiri, mumatha kudya zopatsa mphamvu zochepa, zomwe zilinso ndi matenda a shuga.
Zipatso, ngakhale zimakhala ndi fructose, zomwe zimakhudzana ndi mafuta osavuta, ndizabwino, chifukwa zimakhala ndi mavitamini ambiri am'maminolo ndi fiber. Komabe, pamaso pa shuga, ayenera kudya pang'ono. Masipuni amtundu wachilengedwe amakhalanso ndi mavitamini ndi michere yambiri, koma fiber ndi yaying'ono kwambiri, chifukwa chake simuyenera kudalira - zipatso zonse ndizabwinoko.
Malangizo
Chepetsani kuchuluka kwa chakudya chamafuta pang'ono, chifukwa samakwaniritsa bwino chakudya ndipo nthawi zambiri amapezeka muzakudya zomwe zimakhala ndi mafuta ochepa. Kuchuluka kwa chakudya chamagalimoto ovuta, M'malo mwake, kuchuluka, chifukwa chake mudzadya mwachangu, kupewa spikes mwadzidzidzi m'magazi amwazi ndikupeza michere yambiri.
