Mchere wa ma carbohydrate wa zakudya

Pofuna kuthana ndi kuchepetsa kunenepa kwambiri, ndibwino kukhala ndi lingaliro la zigawo zazikulu za zakudya zomwe timakonda kwambiri zophikira. Ngati kufunika kokhala ndi mapuloteni okwanira ndi malingaliro oletsa kuchepetsa mafuta omwe ali mu mbale ndikumvedwa, ndiye kuti ntchito za chakudya, anthu ambiri omwe amafuna kulemera, amakhala ndi malingaliro osadziwika bwino. Kotero, kodi mtundu wamaginhydrate ndi chiyani?

Choyamba, tiyenera kudziŵa kuti kalori wokhutira zakudya zimakhala zofanana ndi za caloriki zomwe zimakhala ndi mapuloteni ndipo nthawi yomweyo ndi theka la kalori wothira mafuta. Komabe, kodi izi zikutanthauza kuti sikungatheke kupeza makilogalamu owonjezera chifukwa cha zakudya ngati mafuta?

Zikuoneka kuti kuchuluka kwa zakudya zamagawidwe ka zakudya zomwe zimayikidwa mu zakudya ndi zoopsa kwa chiwerengero chanu osati poyerekeza ndi kupezeka kwa mafuta ochulukirapo mu mbale. Chowonadi ndi chakuti mafuta amapangitsa kuti thupi likhale lolemera kwambiri chifukwa cha kulemera kwawo kwa caloric, ndi chakudya chifukwa cha gawo lawo lalikulu mu zakudya.

Inde, chakudya ndi gawo lalikulu la zakudya zonse, zomwe ndi mbali ya chakudya cha munthu. Koma mphamvu zambiri zomwe thupi lathu limadya kuti lichite zosiyanasiyana zamagalimoto zimatulutsanso m'magawo athu chifukwa cha kuwonongeka kwa chakudya. Choncho, sikokwanira kuchepetsa kuchuluka kwa chakudya m'magulitsiro, chifukwa izi sizikhala ndi zotsatira zabwino pa thupi la magetsi (zomwe sizingatheke ku maphunziro ndi masewera). Komabe, zofunika zina zofunika kupanga mapangidwe amagawidwe a zakudya ziyenera kuwonedwabe. Kodi zofunikira izi ndi ziti?

Choyamba, zakudyazo ziyenera kuchepetsa kwambiri kuchuluka kwa zakudya zotentha mofulumira monga shuga, kupanikizana, ayisikilimu, maswiti ndi maswiti ena. Zakudya za mikate yoyera, mabisiki ndi ma coko amathandizanso kwambiri mwamsanga thupi. Pogwiritsa ntchito kuchuluka kwa zinthu zoterezi, mopanda malire timathandizira kukula kwa kulemera kwa thupi.

Chachiwiri, mphamvu m'thupi zimayenera kuperekedwa makamaka mwa kugawanika zakudya zomwe zimapezeka m'magulu ngati mbewu, nyemba, nyemba. Zakudya zokhudzana ndi zimagawidwezi zidzatha kupereka thupi lanu ndi mphamvu pafupifupi tsiku lonse la ntchito.

Chachitatu, chitsanzo cha zakudya zamagulufididwe cha chakudya chiyenera kukhala m'mawa, ndiko kuti, pa chakudya chamadzulo ndi chamasana. Pachifukwa ichi, pafupifupi zigawo zonsezi za zakudya zowonjezera zimakhala ndi nthawi yogwiritsira ntchito magetsi ndipo sizidzatha kulemera kwa thupi.

Chachinayi, musagwiritse ntchito miyeso yambiri monga kuthetsa kwathunthu shuga ndi zakudya zina zabwino kuchokera ku zakudya. Mtundu wa shuga, womwe umapangidwira m'magazi pa nthawi ya oligosaccharides ambiri ndi polysaccharides, ndi chinthu chofunikira kwambiri cha kagayidwe kabakiteriya kamene kamakhala kosafunikira. Ndizololedwa mwangwiro kudya maswiti amodzi kapena awiri, koma ndi bwino kuzichita padzutsa kadzutsa kapena, nthawi zambiri, pasanathe masana.

Chachisanu, ndizofunika, ngati n'kotheka, kusinthasintha mtundu wa mankhwala okhudzana ndi zakudya zamtundu wa zakudya, zipatso ndi zipatso muzamasamba, zomwe zambiri zimakhala ndi zakudya zothandiza anthu (makamaka fructose ndi shuga) ndi zinthu zina zamagetsi .

Monga mukuonera, zofunikira kuti apangidwe mtundu wa zakudya zamagulu chakudya cha zakudya sizinali zovuta. Potsata malangizidwewa, mutha kukonza ndikugawa moyenera kugawa kwa zakudya zomwe zili mu chakudya, tsiku lonse. Njira yowonjezera ya sayansi yokonzekera chitsanzo cha zakudya zanu idzapatsa thupi lanu mphamvu zokwanira, polepheretsa kukula kwa kulemera kwa thupi ndikusunga mgwirizano wanu.