Udindo wa chakudya chovuta komanso chovuta cha mafuta m'thupi la munthu

Zakudya zomanga thupi pamodzi ndi mafuta ndi mapuloteni ndizomwe zimayambira mphamvu mwa anthu.

Mapuloteni amathandizira kuti minofu ipangidwe, mafuta amateteza ziwalo kuti zisawonongeke.

Mapangidwe osavuta a carbohydrate osokoneza bongo amadziwika ndi gawo lawo komanso gulu lawo.

Udindo wa chakudya chamafuta mthupi

Zakudya zomanga thupi m'thupi la munthu zimagwira ntchito zotsatirazi:

• mphamvu;
• kuteteza;
• zowongolera;
• kapangidwe;
• cholandirira;
• kusunga.

Udindo wamagetsi ndi kuthekera kwa zinthu zamagetsi kuti zigwe pansi mwachangu. Kuposa theka la mphamvu zonse za tsiku ndi tsiku zimakutidwa ndi mitundu iyi ya zinthu, yomwe, ikapukutidwa mwachangu, imatulutsa mphamvu zambiri, zomwe zimapangitsa kuti pakhale chidwi chokwanira komanso mphamvu zambiri. 1 gramu yamafuta osungunuka imatulutsa pafupifupi 4.1 kcal ya mphamvu.

Udindo woteteza zinthu umawonekera pamaso pawo pakuphatikizidwa kwa mucous membranes omwe amateteza ziwalo ku zochita zosiyanasiyana. Carbohydrate compound heparin ndi gawo la magazi ndipo limalepheretsa kusefukira kwake.

Zinthu zimapereka kupanikizika kwa osmotic. Ili ndiye ntchito yawo ngati owongolera m'thupi. Kupsinjika kwa osmotic kwa magazi kumangotengera kuchuluka kwa shuga mkati mwake.

Zinthu ndi zigawo za maselo ndipo zimagwira ntchito ngati zomanga pazolengedwa zawo, zimagwira nawo ntchito yopanga ma RNA, ma mamolekyule a DNA. Zina mwazomwe zimapangidwa ndi gawo la ma cell receptors.

Zakudya zomanga thupi ndi gawo la mamolekyulu ovuta. Pazifukwa izi, zimakhala ngati michere yosungira. Ngati ndi kotheka, zinthu zophatikiza ndi thupi zomwe zimasungidwa ndi thupi zimatha kudya. Potere, mphamvu ndi zosungiramo zinthu zimayanjana. Mwa anthu, glycogen imagwira ntchito yosungira.

Gulu ndi kusiyana

Zakudya zonse zam'magazi zimagawika m'magulu awiri:

• zosavuta (mwachangu);
• zovuta (wodekha).

Gawo la chakudya

Ma monosaccharides ndi zinthu zomwe zimapanga chimbudzi mosavuta. Pakugawika kwawo, nthawi yochepa ndiyofunikira. M'mapangidwe awo mumakhala molekyu imodzi yokha.

Ma Disaccharides ali ndi mamolekyu angapo pakupanga kwawo. Pazifukwa izi, zimaphwanya nthawi yayitali kuposa monosaccharides.

Makina onse ophatikizika a carbohydrate amapangidwa kwa nthawi yayitali mthupi la munthu. Ma polysaccharides ambiri samatengedwa nawo bwino. Izi zikugwira ntchito pa fiber.

Zovuta zosavuta zimasiyana kwambiri ndi zovuta malinga ndi njira zosiyanasiyana. Nthawi yomweyo, mitundu yonse ya zinthu imakhala ndi mitundu yosiyanasiyana ya zopatsa thanzi komanso imakhudzanso thanzi.

Mndandanda wazosiyana:

Kumwa pafupipafupi zakudya zamafuta kumapangitsanso kunenepa kwambiri komanso kumangokhala ndi njala. Kugwiritsa ntchito mankhwala pang'onopang'ono ndikulimbikitsidwa kuti muchepetse kuwonda komanso kuwonda.

Kodi nchiyani chikuwopseza kuchepa ndi kuchuluka kwa chakudya chamafuta?

Kupitilira muyeso komanso kusowa kwa zinthu ndizowopsa pa thanzi la munthu.

Kulephera kumakwiyitsa anthu:

• kuchepa kwa magwiridwe antchito;
• kukumbukira kusasamala ndi kuthekera kwa kuganiza;
• kusowa tulo
• kulimbikira;
• kuchepa ndende ya leptin;
• kuchuluka kwa cortisol;
• kuphwanya kapangidwe ka mahomoni a chithokomiro;
• kulakwitsa kwa mahomoni ogonana;
• kusagwira bwino bwino kwamatumbo ndi m'mimba.

Kanema wonena za gawo la chakudya chamafuta m'thupi la munthu:

Kuwoneka kwa kupsinjika ndi kusowa tulo kwa anthu chifukwa chakusowa kwa zinthu chifukwa cha kuperewera kwa ma neurotransmitters. Zinthu izi zimathandizira kufalitsa zikhumbo za mitsempha kudzera mu netiweki ya neurons.

Mavuto okhala ndi chopondapo amadzuka ndikusowa kwa CHIKWANGWANI m'thupi chofunikira pakugwirira ntchito kwache.

Kuchuluka kwa zinthu m'thupi la munthu kumawopseza zotsatirazi:

• kulemera mwachangu, komwe kumatha kuyambitsa kunenepa kwambiri;
• kuchuluka kwa insulin m'magazi chifukwa chowonjezera shuga m'matumbo;
• katundu wambiri pa kapamba;
• chitukuko cha matenda, omwe amachokera ku shuga;
• kuwonongeka konsekonse muumoyo wabwino;
• kugona kosalekeza;
• mkhalidwe wopanda chidwi ndi kutaya mphamvu.

Kuchuluka komanso kusowa kwa zinthu ndi munthu aliyense payekhapayekha. Anthu onenepa kwambiri komanso shuga wa magazi amafunika magalamu 100 tsiku lililonse tsiku lililonse. Ochita masewera komanso anthu omwe amagwira ntchito yamaanja amafunikira zinthu zambiri. Nthawi yomweyo, kufunikira kwa chakudya chamafuta mofulumira mukangochita maphunziro ndi okwera.

Moyo wopanda ntchito ndi wowopsa kwa anthu omwe ali ndi chakudya chamafuta kwambiri. Izi zimatha kupangitsa kunenepa kwambiri komanso kukula kwa matenda ashuga. Afunika kutsika kwamtundu wa zinthu izi.

Zakudya zamafuta othamanga komanso onenepa kwambiri

Zakudya zamafuta othamanga zomwe zimagwiritsidwa ntchito pafupipafupi zimayambitsa kuchuluka kwa shuga kwa thupi, zomwe zimakhudza kulemera. Ngati shuga, ufa wa tirigu, manyumwa ndi zakudya zina zosavuta zopezeka m'magulowa, ndikofunikira kuti azitha kudya.

Kugwiritsa ntchito kwambiri zinthu, zomwe zimakhala ndi zinthu zochepa zam'mafuta, kumapangitsa kuti munthu akhale ndi njala yopitilira. Nthawi yomweyo, amapitilira kufunafuna chakudya china chowonjezera.

Zinthu zikafika mthupi, kuchuluka kwa shuga m'magazi kumakwera kwambiri. Izi zimabweretsa ntchito yayikulu ya kapamba wopanga insulin. Mahomoniwa amathandizira kuchotsa shuga m'magazi, koma nthawi yomweyo amasinthidwa kukhala mafuta. Maselo amafuta omwe amayambitsidwa amathandizira kuti munthu azikhala ndi kulemera mofulumira.

Kuphatikiza kuwonjezera kuchuluka kwamafuta, zinthu zimayambitsa matenda a metabolic mwa munthu, zomwe zimadziwoneka ngati:

• matenda oopsa
• kuchuluka kwa shuga;
• kukula kwa matenda a shuga pang'onopang'ono.

Kuchuluka kwa chakudya champhamvu kwambiri sikuwokhala ndi kunenepa kwambiri komanso matenda ashuga, komanso kukula kwa matenda amtima. Zakudya zamafuta pang'ono komanso kunenepa kwambiri, zomwe zimapangidwa motsutsana ndi maziko awo, nthawi zambiri zimayambitsa khansa.

Mndandanda wotsatirawu wa zakudya zomwe zili ndi zovuta zamankhwala ochulukitsa zimapangitsa kunenepa kwambiri:

• pasitala owonjezera kumwa;
• mbatata yokazinga;
• mitundu yonse ya maswiti;
• ufa (mkate woyera, makeke).

Kuti muchepetse kunenepa, muyenera kusiya kugwiritsa ntchito mbewu monga chimanga. Mbewu mwa iwo mulibe chipolopolo. Mafuta oterewa samathandizira kuti thupi likhale lokwanira, koma limbitsani ndi ma calorie owonjezera.

Maulumikizidwe amtunduwu samakhudza kwambiri kulemera kwa anthu pokhapokha ngati ali ndi moyo wakhama komanso ngati ali ndi masewera olimbitsa thupi. Pambuyo poyeserera kulikonse, pamafunika chakudya champhamvu kwambiri chomwe chimatha kuthana ndi vuto la hypoglycemia. Zikatero, zinthuzi zimathandizira msanga kusowa kwa shuga m'magazi ndikubwezeretsanso kwazonse. Nthawi yonseyi, kuwongolera pakumwedwa kwa mankhwala omwe ali ndi zotere ndimafunikira.

Mfundo za zakudya zopatsa thanzi

Kuti mukhale ndi thanzi labwinobwino komanso kukhala wathanzi nthawi zonse, mfundo zotsatirazi zopatsa thanzi ziyenera kuchitika:

• zakudya zosiyanasiyana, kuphatikizapo zakudya zam'madzi ndi nyama;
• zakudya malinga ndi dongosolo (tikulimbikitsidwa kudya nthawi 5 patsiku, osataya nthawi yayitali pakati pa chakudya);
• zakudya zazing'ono;
• kudya calorie tsiku ndi tsiku, komwe ndi 2200 kcal kwa amuna ndi 1800 kcal kwa akazi;
• kutafuna chakudya moyenera, komwe kumapangitsa kuti magazi ake abwinidwe komanso kuti azikhala ochepa.
• kutsatira boma lakumwa (1.5-2 malita a madzi oyera tsiku lililonse);
• kuchepetsa kumwa kwa shuga, makeke, maswiti, mowa;
• kudya pafupipafupi zakudya zamasamba;
• Kuchepetsa kumwa kwa yokazinga, zonunkhira ndi zakudya zosuta;
• chakudya chamadzulo maola atatu asanagone;
• kudya zakudya zopatsa thupi pang'ono (chimanga, masamba) kadzutsa;
• kumwa madzi mphindi 30 asanadye, koma osadya;
• kugwiritsa ntchito zinthu zamkaka ngati chakudya;
• kuchepetsa mchere;
• kudya nyama zochepa;
• kugwiritsa ntchito kwambiri chakudya chatsopano chokonzedwa;
• kudya zakudya zama protein kwambiri pakudya m'mawa ndi masana;
• kusowa kwanjala komanso kuperewera kwa chakudya m'thupi.

Kanema: Malamulo asanu a zakudya zopatsa thanzi:

Omwe amafunika kuwongolera kulemera kwawo amalangizidwa kuti azitsatira zakudya zotsatirazi tsiku lililonse:

• kadzutsa woyamba - ma omele amapuloteni, chimanga, zinthu zamkaka (zopatsa mphamvu pang'onopang'ono);
• chakudya cham'mawa chachiwiri - zakudya zamkaka, tchizi chimbudzi, mtedza;
• nkhomaliro - msuzi wamasamba, nyama yophika kapena ya nthenga ya Turkey, nkhuku yokhala ndi mbali ina ya zakudya zosiyanasiyana;
• chakudya chamasana - yogati, tchizi chinyumba, zipatso kapena mtedza;
• chakudya chamadzulo - nyama yocheperako ndi saladi watsopano wamasamba.

Ndikofunikira kuwona zoletsa kugwiritsa ntchito maswiti, omwe ndi mafuta osavuta. Mulimonsemo, tikulimbikitsidwa kudya zakudya zokhala ndi chakudya chamagulu pang'ono nthawi ya nkhomaliro isanachitike.