Kodi zakudya, mavitamini, mavitamini zimalowa bwanji m'thupi? Inde, mwa kudya chakudya ndipo, ndithudi, ali wathanzi. Ndipo nchiyani chomwe chiri chofunikira kwa thupi lathu? Werengani nkhaniyi mu nkhani yathu yokhudza zakudya zabwino.
Pamtima wa kulondola, zakudya zabwino ndizofunikira pakati pa kudya kwa zakudya m'thupi ndi kumwa. Choyenera: Zakudya zitatu kapena zinayi pa tsiku, zokhala ndi chakudya cham'mawa, chakudya chamasana ndi chakudya chamadzulo. Ngati mukufuna, chakudya chamasana chingasinthidwe ndi chotukuka. Chizoloŵezi cha chakudya cha tsiku ndi tsiku, mapuloteni, mafuta, micro-and macroelements ndi mavitamini zimadalira mwachindunji pa kugonana kwa munthu, msinkhu wake, komanso pazimene zimagwira ntchito komanso malamulo. Caloric wokhudzana ndi zakudya zimasiyana pakati pa 1200-5000 kcal.
- Zakudya 1200-2000 patsiku zimalimbikitsidwa kwa amayi omwe ali ndi kulemera kochepa, komanso amayi omwe ali ndi kulemera kwakukulu, omwe akuyesera kulemera kwake kapena kuchepetsa.
- 2000-3000 makilogalamu pa tsiku akulimbikitsidwa kwa abambo ndi amai omwe ali ndi kulemera kwa thupi, kutsogolera moyo wogwira ntchito.
- 3000-3500 kcal ayenera kudyedwa ndi amuna apakati kapena akuluakulu omwe ali ndi msinkhu wa mankhwala. ntchito.
Malingaliro aakulu.
Zakudya zazikulu ndi chakudya cham'mawa ndi chamasana, chomwe chiyenera kukhala caloriki ndi voti yokwanira. Koma pa chakudya chamadzulo, ndi bwino kudya zakudya zokhazokha - nsomba yophika, mbale kuchokera ku kanyumba tchizi, ndiwo zamasamba (kuphatikizapo mbatata), komanso mankhwala a lactic acid omwe amaletsa njira zowonongeka ndi kupaka m'matumbo.
Mafuta. Ndikofunikira kwambiri kuchepetsa kudya zakudya zamtundu wa mafuta. Ndi zofunika kuti mukhale ndi nyama yowonda, nkhumba, nyama yoyera nkhuku. Chimodzi mwa zosankhazo - kusinthanitsa ndi zakudya zoyambirira za nyama broths ndi zamasamba, ndi zokazinga, zowonjezera ndi zophika nyama - ndi yophika ndi nthunzi. Koma mafuta amafunikira thupi, popeza makamaka, cholesterol, amathandiza kuti maselo a thupi azikula bwino. Mafuta amapezeka mu mtedza wambiri, nyama ndi masamba, komanso kirimu wowawasa.
Chimodzi mwa zinthu zowonjezera zakudya ndi mafuta: zimatengera thupi ndi 98 peresenti, komanso zimakhala ndi amino acid, omwe sagwiritsidwa ntchito ndi thupi ndipo ayenera kulowa mmenemo kuchokera kunja. Mafuta a masamba amakhala ndi detoxification (ie, amachotsa poizoni kuchokera ku thupi, zinthu zotulutsa radioactive).
Mapuloteni. Munthu amafunikira pafupifupi 1 gm ya mapuloteni pa tsiku pa kilogalamu iliyonse ya kulemera kwao, theka lake liyenera kukhala la chiweto. Zakudya zapuloteni zikuphatikizapo nyama, nsomba, mkaka, mazira, nyemba.
Zakudya. Chofunika tsiku ndi tsiku ndi 500-600 magalamu. Zakudya zimagawidwa mofulumira komanso mopepuka. Choyamba chimayambitsa kuchuluka kwakukulu kwa shuga wa magazi, kuchulukitsa kwanthawi yaitali ndi kofunika kumene kumabweretsa chitukuko cha shuga. Zakudya zoumbazi zimaphatikizapo shuga, chokoleti cha mkaka ndi confectionery pastries. Kuwonjezeka kwachiwiri kwa mlingo wa shuga m'magazi pang'onopang'ono, chifukwa choti palibe kuphwanya kwa thupi kamene kamakhala ndi thupi, kumathandiza kuti thupi likhale lokhazikika komanso silikuwonjezera kulemera kwa thupi. Amagwiritsidwa ntchito makamaka kumbewu, mu pasita kuchokera ku tirigu wambiri, masamba.
Mawu ochepa ponena za ubwino wa timadziti. Funsoli likutsutsanabe. Zowonjezera zowonjezera ndi zamasamba zachilengedwe, zomwe mosiyana ndi zipatso zam'chitini zam'chitini, zimasungiranso mawere a shuga mkati mwazomwe zimakhala bwino komanso zimakhala ndi thanzi labwino, pomwe zimakhala zowonjezera mavitamini ndi mchere mu mawonekedwe owonjezereka kuposa masamba onse kapena zipatso zonse.
Zachilengedwe ndi macro.
Chimodzi mwa mfundo za zakudya zamaganizo ndi chakuti mavitamini ambiri ndi mavitamini ayenera kuperekedwa kwa thupi ndi zipatso, ndiwo zamasamba ndi zitsamba.
Chitsulo chimathandiza kuti maselo a m'magazi atenge mpweya ku ziwalo ndi ziphuphu m'mapapo; amapezeka mu mbatata, nandolo, sipinachi, maapulo, koma zonsezi ndi nyama (ndipo chitsulo chomwe chili mu nyama chimapangidwira).
Potaziyamu ikuphatikizidwa mu njira zamagetsi ndipo ndizofunika kuti ntchito yodabwitsa ya minofu ya mtima ikhale yoyenera; ali mu turnips, nkhaka, amadyera ndi parsley, yamapichesi, mbatata ya peel (chotero ndibwino nthawi ndi nthawi kudya mbatata yophika kapena yophika "yunifolomu").
Magesizi amakhudza zamkati za mitsempha ya m'magazi. Kuperewera kwa magnesium kumabweretsa kuwonongeka kwa khoma lamtendere, sclerotic misa kuwonongeka, kuchuluka kwa mafuta m'thupi. Kafukufuku wasonyeza kuti kusowa kwa magnesiamu kwa nthawi yayitali ndi chiwopsezo cha kukula kwa zovuta zovuta za kufalikira kwa ubongo. Magesizi ali ndi tsabola, soya, kabichi.
Calcium ndi yofunikira kuti ntchito yoyenera yapamwamba kwambiri ya mitsempha ikhale yogwira ntchito, komanso imateteza mafupa a mafupawo, ili ndi horseradish, sipinachi, nyemba komanso mkaka.
Sulfure , yomwe ili yofunikanso kwambiri kuntchito ya thupi, imapezeka mu nyemba ndi nyemba kabichi.
Phosphorous imafunika kuti ubongo ukhale wabwino, makamaka, kukumbukira; Mtengo waukulu kwambiri uli mu nsomba (yomwe imathandizanso amino acid), mu nandolo ndi anyezi.
Iodini ndi yofunikira kuti kaphatikizidwe kwa mahomoni a chithokomiro, amapezeka m'nyanja ndi yoyera kabichi, adyo ndi persimmon.
Mavitamini.
Chimodzi mwa zizindikiro za zakudya zoyenera ndi kulandira mavitamini a mankhwala awo achilengedwe ndi thupi, monga momwe kudya kwawo sikukwanira, kuchepa kwa thupi kumawonongeka, masomphenya amachepetsedwa, kufooka kwa thupi komanso matenda a immunodeficiency akukula, ntchito ya pakati ndi yamkati ya mitsempha ya mitsempha, chikopa cha mthupi chimakula.
Vitamini A ikuphatikizidwa pakupanga minofu, kumapangitsa masomphenya a dzuwa; amapezeka mu tomato, kaloti, phiri phulusa, buluu, vwende, mu mafuta, mkaka.
Mavitamini a B ndi oyenerera kuti kaphatikizidwe ka zinthu zamagazi ndi ntchito yokwanira ya dongosolo lamanjenje; amapezeka mu zakudya, mankhwala a lactic acid.
Vitamini C imayambitsa chitetezo chokwanira komanso imalimbitsa khoma, imateteza thupi kuchoka ku chitukuko chachikulu; amapezeka mu mchiuno m'chiuno, strawberries, wakuda currants, parsley, horseradish, citrus, adyo, mbatata, maapulo.
Vitamini E imalimbikitsa chitukuko cha fetus, ndipo, pokhala antioxidant, amalepheretsa zotsatira zovulaza zaulere pa thupi laumunthu, potero amalimbikitsa unyamata wake. Okhudzana ndi azitona, chimanga ndi mafuta a mpendadzuwa.
Ntchito yaikulu ya vitamini D ndiyo kulimbikitsa mafupa; ali mu mazira a dzira, mkaka, caviar, chiwindi cha chiwindi.
Ndipo potsiriza, thanzi la munthuyo ndi ana ake limadalira makamaka chakudya choyenera, choyenera. Tsopano mukudziwa momwe zakudya, mavitamini, mavitamini alowa mu thupi. Kumbukirani izi, ndipo mukhoza kwanthawizonse kuiwala za kupita kwa madokotala!