Kuti thupi lizigwira ntchito bwino, limafunikira mphamvu yomwe imabwera ndi chakudya. Pafupifupi theka la zosowa zamagetsi zimaperekedwa ndi zakudya zamafuta ambiri. Iwo omwe akufuna kuchepa thupi ayenera kuyang'anira kudya ndi kumwa kwama kalori kawirikawiri.
Kodi zakudya zamafuta ndi ziti?
Zakudya zomanga thupi zimatentha kwambiri kuposa mapuloteni komanso mafuta. Izi ndizofunikira kuti chitetezo cha m'thupi chiziteteza. Zakudya zomanga thupi ndi gawo limodzi lama cell ndipo zimaphatikizidwa ndi kayendedwe ka kagayidwe kachakudya ndi kaphatikizidwe kazinthu zama acid zomwe zimatulutsa chidziwitso chabadwa.
Magazi achikulire amakhala ndi pafupifupi 6g. shuga. Malo osungirako ndi okwanira kupatsa thupi mphamvu kwa mphindi 15. Kusungabe kuchuluka kwa shuga m'magazi, thupi limadzilimbitsa ndikumapanga glucagon wa mahomoni ndi insulin:
- Glucagon imakweza shuga m'magazi.
- Insulin imatsitsa mulingo uwu posintha glucose kukhala glycogen kapena mafuta, zomwe ndizofunikira mukatha kudya.
Thupi limagwiritsa ntchito masitolo a glycogen omwe amadziunjikira mu minofu ndi chiwindi. Izi zokwanira ndizokwanira kupatsa thupi mphamvu kwa maola 10-15.
Matenda a glucose akatsika kwambiri, munthu amayamba kumva njala.
Zakudya zomanga thupi zimasiyana pakati pawo mu kukula kwa molekyu. Chifukwa chake, chakudya chamagulu amatha kupangidwira kuti muchepetse zovuta zotsatirazi:
- polysaccharides
- zotulutsa
- monosaccharides.
Zinthu zomwe zimakhala ndi ma carbohydrate ovuta (pang'onopang'ono), zikamamwa, zimaphwanyidwa kukhala glucose (monosaccharide), pomwe magazi amatuluka mumaselo amasamba awo. Zakudya zina zimakhala ndi chakudya chamafuta, monga fiber (pectin, fiber fiber). CHIKWANG'ANI chikufunika:
- kuchotsa poizoni ndi zinthu zina zoyipa mthupi;
- chifukwa cha matumbo
- kulimbikitsa microflora yopindulitsa;
- kwa cholesterol chomangira.
Zofunika! Munthu wocheperako sayenera kudya zakudya zokhala ndi zovuta zamankhwala masana.
Gome la zopatsa mphamvu pang'onopang'ono komanso zazifupi
| Mutu | Mtundu wamafuta | Momwe malonda amapezeka |
| Mashuga osavuta | ||
| Glucose | Monosaccharide | Mphesa, msuzi wa mphesa, wokondedwa |
| Fructose (shuga zipatso) | Monosaccharide | Maapulo, zipatso za malalanje, mapichesi, chivwende, zipatso zouma, timadziti, zakumwa zam'madzi, zoteteza, uchi |
| Suprose (shuga) | Kutulutsa | Shuga, confectionery ufa wopangira, timadziti, zakumwa za zipatso, zimasunga |
| Lactose (shuga mkaka) | Kutulutsa | Kirimu, mkaka, kefir |
| Maltose (Malt Shuga) | Kutulutsa | Mowa, Kvass |
| Polysaccharides | ||
| Wokoma | Polysaccharide | Zopanga zamtambo (mkate, pasitala), chimanga, mbatata |
| Glycogen (wowuma nyama) | Polysaccharide | Mphamvu yosunga thupi imapezeka m'chiwindi ndi minofu |
| CHIKWANGWANI | Polysaccharide | Buckwheat, balere wa ngale, oatmeal, tirigu ndi rye chinangwa, mkate wopanda nzeru, zipatso, masamba |
| Carbohydrate tebulo molingana ndi zovuta molekyu | ||
Galucose imatengeka mwachangu. Fructose imakhala yotsika ndi glucose pamlingo woyamwa. Maltose ndi lactose amalowetsedwa mwachangu pansi pa zochita za michere ndi madzi a m'mimba. Zinthu zomwe zimaphatikizapo zovuta za carbohydrate (wowuma) zimagwera m'masamba osavuta okha m'matumbo ochepa.
Njirayi ndi yayitali, popeza imachepetsedwa ndi fiber, zomwe zimalepheretsa kuyamwa kwa mafuta ochulukirapo.
Ndi zakudya zamafuta ochulukirapo, thupi limasunga glycogen (wowuma nyama) mu minofu ndi chiwindi. Ndi kudya kwambiri shuga komanso kuchuluka kwathunthu kwa glycogen, chakudya chochepa pang'onopang'ono chimayamba kusintha kukhala mafuta.
Zakudya zamafuta osavuta komanso zovuta, mndandanda wazinthu zomwe zimapangitsa kuti muchepetse kunenepa
Zakudya zazing'ono komanso zochepa, zamafupikitsa zimalowa m'thupi zochulukirapo kuchokera ku miyendo ndi mbewu. Zakudya zoterezi zimakhala ndi mavitamini, michere ndi protein yambiri.
Zambiri zothandiza zimapezeka mu chipolopolo ndi nyongolosi ya chimanga. Ichi ndichifukwa chake mbewu zoumbidwa bwino sizothandiza.
Pali mapuloteni ambiri m'miyendo, koma amangomwa ndi 70%. Ndipo ma nyemba zimalepheretsa ma enzyme ena kugaya chakudya, omwe nthawi zina amavulaza chimbudzi ndipo amatha kusokoneza khoma la matumbo ang'onoang'ono.
Mitundu yonse ya mbewu monga chimanga ndi tirigu wathunthu yemwe ali ndi chinangwa ali ndi phindu lalikulu la zakudya.
Ngakhale kuti mpunga umakumbidwa bwino m'mimba, chogulitsacho chimakhala chochepa mu fiber, mchere ndi mavitamini. Makina ochulukirapo mu barele ndi mapira. Oatmeal ndi mkulu-kalori ndipo ali ndi zinc, magnesium, potaziyamu. Buckwheat ali ndi chitsulo chochuluka. Komabe, ndikofunikira kukumbukira kuti buckwheat yokhala ndi shuga ndiyothandiza, chifukwa chake iyenera kuganiziridwa mosiyana.
Ndizovuta kwambiri kudya zakudya zophatikiza ndi mafuta osavuta komanso ochepa pang'onopang'ono, chifukwa nthawi yochepa, zinthu izi sizikukulitsa mafuta. Ndipo lingaliro loti kulemera kwa thupi likukula chifukwa choti munthu akugwiritsa ntchito mafuta osavuta komanso opatsa pang'ono olakwika.
Amangoleketsa mwachangu kuposa mafuta ndi mapuloteni, chifukwa chomwe thupi limachepetsa kufunika kwamafuta, omwe amapanga.
Kulemera Pazakudya Zamtundu
Zakudya zamafuta osavuta komanso pang'ono pang'onopang'ono zimapezeka mu ufa, zakudya zotsekemera, chimanga, zinthu zamkaka, zipatso, misuzi yazipatso ndi zipatso. Kukwaniritsa kuchepa thupi patsiku, ndikokwanira kudya zosaposa 50-60 g. zopangidwa kuchokera pamndandandandawo.
| Zogulitsa | Zopatsa mphamvu (kcal pa 100 g) | Zakudya Zopatsa mphamvu 100 g |
| Mbale | ||
| Mpunga | 372 | 87,5 |
| Zikwangwani | 368 | 85 |
| Ufa wosavuta | 350 | 80 |
| Ziphuphu zosaphika, mtedza, zipatso zouma | 368 | 65 |
| Mkate Woyera | 233 | 50 |
| Mkate wa ndani | 216 | 42,5 |
| Mpunga wowiritsa | 123 | 30 |
| Wheat chinangwa | 206 | 27,5 |
| Chophika chophika | 117 | 25 |
| Confectionery | ||
| Keke yophika | 440 | 67,5 |
| Ma cookie Aang'ono | 504 | 65 |
| Kuphika batala | 527 | 55 |
| Bisiketi yowuma | 301 | 55 |
| Madera | 376 | 37,5 |
| Kirimu Wamkaka | 167 | 25 |
| Zinthu Zamkaka ndi Mkaka | ||
| Chipatso cha Kefir | 52 | 17,5 |
| Munadzaza mkaka wonse wopanda shuga | 158 | 12,5 |
| Kefir | 52 | 5 |
| Nyama ndi nyama | ||
| Soseji yowotchera ng'ombe | 265 | 15 |
| Soseji yokazinga | 318 | 12,5 |
| Soseji ya chiwindi | 310 | 5 |
| Nsomba ndi nsomba zam'nyanja | ||
| Yokazinga shrimp | 316 | 30 |
| Cod yokazinga mu mafuta | 199 | 7,5 |
| Mkate wokazinga wowaza | 228 | 7,5 |
| Seveni yophika | 196 | 5 |
| Zamasamba | ||
| Mbatata yokazinga mu mafuta a masamba | 253 | 37,5 |
| Tsabola wobiriwira wobiriwira | 15 | 20 |
| Mbatata yophika | 80 | 17,5 |
| Makola a chimanga okoma | 76 | 15 |
| Beets yophika | 44 | 10 |
| Nyemba zophika | 48 | 7,5 |
| Kaloti owiritsa | 19 | 5 |
| Zipatso | ||
| Zoumba zouma | 246 | 65 |
| Zouma zouma | 243 | 62,5 |
| Madeti owuma | 248 | 62,5 |
| Prunes | 161 | 40 |
| Nthochi zatsopano | 79 | 20 |
| Mphesa | 61 | 15 |
| Cherry watsopano | 47 | 12,5 |
| Maapulo atsopano | 37 | 10 |
| Mapichesi atsopano | 37 | 10 |
| Mtundu wobiriwira watsopano | 41 | 10 |
| Mapeyala | 41 | 10 |
| Zipatso zatsopano | 28 | 7,5 |
| Malalanje atsopano | 35 | 7,5 |
| Ma tangerine atsopano | 34 | 7,5 |
| Pulogalamu yopanda shuga wopanda shuga | 24 | 5 |
| Zipatso zamphesa zatsopano | 22 | 5 |
| Ma Meloni a Uchi | 21 | 5 |
| Rasipiberi watsopano | 25 | 5 |
| Masamba atsopano | 26 | 5 |
| Mtedza | ||
| Chestnuts | 170 | 37,5 |
| Zofewa mtedza mafuta | 623 | 12,5 |
| Hazelnuts | 380 | 7,5 |
| Coconut wouma | 604 | 7,5 |
| Zowotchera Zowotchera | 570 | 7,5 |
| Maamondi | 565 | 5 |
| Walnuts | 525 | 5 |
| Shuga ndi Jam | ||
| Shuga Woyera | 394 | 105 |
| Wokondedwa | 288 | 77,5 |
| Jam | 261 | 70 |
| Marmalade | 261 | 70 |
| Maswiti | ||
| Ma Lollipops | 327 | 87,5 |
| Iris | 430 | 70 |
| Chokoleti chamkaka | 529 | 60 |
| Zakumwa zozizilitsa kukhosi | ||
| Chokoleti chamadzimadzi | 366 | 77,5 |
| Cocoa ufa | 312 | 12,5 |
| Coca-Cola | 39 | 10 |
| Ndimu | 21 | 5 |
| Zakumwa zoledzeretsa | ||
| 70% mowa | 222 | 35 |
| Kuyanika vermouth | 118 | 25 |
| Vinyo wofiila | 68 | 20 |
| Vinyo yoyera | 66 | 20 |
| Mowa | 32 | 10 |
| Msuzi ndi marinade | ||
| Marinade okoma | 134 | 35 |
| Phwetekere ketchup | 98 | 25 |
| Mayonesi | 311 | 15 |
| Supu | ||
| Msuzi wa Noodle wa Chikuku | 20 | 5 |
Kuvulaza kwa chakudya chamagulu ambiri
Zopatsa mphamvu zochuluka:
- Kuthetsa insulin zida.
- Kuphwanya chisokonezo ndikusilira chakudya.
- Perekani kuchepa kwa mchere ndi mavitamini
- Amayambitsa zovuta mu ziwalo zamkati.
Katundu wopatsirana wamagalimoto amatha kuletsa kukula kwa mabakiteriya ofunikira m'thupi. Mwachitsanzo, yisiti yomwe imagwiritsidwa ntchito kuphika mikate yoyera imalowa pampikisano ndi microflora yamatumbo.
Mavuto azinthu zopangidwa ndi mtanda wopanda yisiti awona kwa nthawi yayitali, anthu ambiri amayesa kuphika buledi wopanda chotupitsa.
