Malamulo akuluakulu a mapuloteni-carbohydrate ndiwo njira yeniyeni yowonjezera yomwe imaphatikizapo zakudya zanu. Komanso ndikofunika kugawa gawo lonse la zakudya m'zinthu (zozungulira), zonsezi zimaphatikizapo kupezeka kwa mapuloteni, otsika kwambiri m'magazi, mankhwala a carb komanso kayendedwe kachitatu, awa ndi masiku apakati-carbohydrate.
Zambiri zokhudza zozungulira
- Patsiku la chakudya chochepa, muyenera kugwiritsa ntchito chakudya chochepa kuchokera pa 0 mpaka 1.5 g / makilogalamu, koma mapuloteni akhoza kudyetsedwa mu 3 mpaka 4 g / makilogalamu.
- Mavitamini a Vasocoaglycerid amadzaza ndi chakudya kuchokera ku 5 mpaka 6 g / kg, koma kuchuluka kwa mapuloteni ayenera kuchepetsedwa kuchokera 1 mpaka 1.5 g / kg.
- Mu masiku omwe mumadya moyenera, muyambe kudya zakudya zabwino komanso mutenge mapuloteni ndi zakudya monga chakudya, chakudya cha 2 mpaka 2.5 g / makilogalamu, ndi mapuloteni kuchokera 2 mpaka 3 g / kg.
Ndondomeko yosavuta imeneyi imakhala yosangalatsa kwambiri kwa thupi, kwa masiku otsika kwambiri, thupi limatentha kwathunthu glycogen. Amapezeka mu minofu ndi chiwindi, ntchito yake yaikulu ndi kupatsidwa mphamvu zogwirira ntchito tsiku ndi tsiku. Choncho, masiku otere ndi bwino kugwiritsa ntchito mafuta ena omwe sali odzaza, mwachitsanzo, nati mafuta. Ndicho, pamene mphamvu yanu yayamba kutopa, thupi limayamba kudya kwambiri mafuta. Koma thupi ndi luso lokhala ndi nzeru komanso lachinyengo, mu mafuta ndizosavuta kugwiritsira ntchito tsiku la mvula, losavomerezeka, lomwe silingatengedwe monga chonchi ndikuwonongedwa kwathunthu. Choncho, thupi lidzasunga mafuta, ndipo mphamvu imayamba kuyambira kuchokera kumalo ena omwe alipo - ndi minofu ya minofu.
Tsiku lapamwamba la kaboni limangopangidwa kuti lipewe kudya minofu. Pamene, nthawi ya kutopa kwathunthu, mumapereka zamoyo zambiri zamatabwa, motero zimapitiriza kuyatsa mafuta, ndikuchepetsa kuchepetsa kudya kwa mapuloteni. Pambuyo pa zovuta zoterezi, zamoyo zidzathetsedwa mu boma, izi ndi zabwino, chifukwa mu chisokonezo chotero iye adzadya mafuta enieni, ndipo glycogen idzapeza mu minofu ndi chiwindi.
Koma tsiku lina sikokwanira kuti glycogen ikhalepo, kotero pali njira yowonongeka, yoyenera. Zakudya zamakonozi zimadyerera pang'ono, ndipo mapuloteni amatsutsana - mochulukirapo, ndipo zowonongeka zimabwezeretsedwa.
Loop Bwerezani
Mukhoza kuona kuchepa kwakukulu, masiku angapo amatha pafupifupi 1 makilogalamu, koma si mafuta komanso osalemera thupi, nthawi zambiri, ndi madzi owonjezera kuchokera ku thupi. Inu mudzatsimikiza izi mu masiku angapo, pamene izo zidzakhalanso, ndi kubwezera. Izi zimachitika chifukwa gramu ya chakudya ikhoza kufika mpaka 4 magalamu a madzi, kotero kulemera kudzawonjezeka kwambiri. Pamapeto pake, chirichonse chidzagwera m'malo mwathu, kulemera kwake sikuli kofunika monga volume. Kuti muwone kusintha kumeneku, muyenera kupanga miyeso ya thupi kumayambiriro kwa zakudya kuti muwone zotsatira pambuyo pa chakudya.
Nthawi zabwino zokhazokha
Matenda a metabolism chifukwa cha kusintha kwakukulu kosalekeza ndikumenyedwa nthawi zonse, amayamba kudya mafuta owonjezera, pamene thupi lanu silizoloŵera chakudya china ndi zakudya zamtundu uliwonse. Kukhala ndi njira yotereyi, simungathenso mphamvu zanu, ndipo nthawi zonse mumakhala ndi mawu abwino, mumatha kugwira ntchito mwakhama, ngakhale mwakuthupi. Komanso, pamakhala zakudya zambiri, makamaka pa nthawi ya mpweya, koma izi sizingatheke, penyani thanzi lanu ndikudalira zozizwitsa za thupi. Pali lingaliro lakuti maphunziro amapangidwa bwino m'mawa a tsiku lachinayi labwino la kayendetsedwe kake, kachiwiri, tengani pansi pa inu.
Kugwiritsidwa ntchito mobwerezabwereza kwa mpweya sikudzalola thupi lanu kudya mopanda chifundo ndi minofu ya minofu, mwinamwake njira ya kuchepa kwa thupi imayima pamene munthu sadya ndi kuchepa thupi.
Zina zowonjezera - zokondweretsa komanso khalidwe labwino, vutoli limapitirizabe kwa iwo omwe ali ndi zakudya zamapuloteni, thupi silitaya mtima chifukwa chosoŵa chakudya. Zowonjezereka masiku onsewa ndi atatu, ndipo lachinai ndi tsiku lachisangalalo ndipo mukhoza kupereka zamoyo chakudya chochepa. Pamapeto pake, muyenera kumvetsa kuti chakudya sichiri mimba, komanso ubongo, umene umapandukira chifukwa choletsedwa kuti chikhale chosatha.
Chinthu chofunika kwambiri pa chakudya chimenechi ndi chakuti chimakhala chothandiza kwa anthu onse ndipo sichimachita zinthu zolakwika.
Malangizo a zakudya
Kuzungulira kwa masiku anayi, ichi sizithunzi osati chizindikiro, chingasinthidwe monga mukukondera, ingosungani dongosolo. Mukhoza kugwiritsa ntchito njira zina:
- kuchokera sabata, masiku asanu kudya popanda chakudya, ndipo masiku awiri akudzaza thupi ndi chakudya;
- masiku atatu otsekedwa, 1 day high carbohydrate, ndi oposa 1 tsiku;
- masiku awiri a mavitamini ndi mapuloteni amodzi tsiku;
- masiku asanu ndi limodzi kwa awiri, mapuloteni awiri, 2 high-carbohydrate, 2-carbohydrate;
- Mukhozanso kudya mapuloteni tsiku ndi tsiku, koma muyenera kuwonjezera ndi kuchepetsa chakudya.