Zakudya zabwino komanso zathanzi zingachititse munthu kulemera kwake. Kuchokera ku chikhalidwe cha zakudya, munthu yemwe ali ndi kusiyana kwa zoposa 10% amawonedwa kuti ndi wolemera. Pachifukwa ichi, zifukwa zonse za "fupa lalikulu" kapena zochitika zina sizingaganizidwe. Ngati munthu ali ndi thanzi labwino, amapeza mafuta chifukwa cha zakudya zowonjezera, ndiko kuti, kupereka thupi lake ndi "mphamvu yowonjezera" kusiyana ndi zofunikira kuti akhalebe ndi moyo.
Mphamvu ya thanzi yomwe imathandizira ntchito yofunikira ya thupi imayesedwa mu kilocalories (kcal). kapena kilojoules (kJ). Kilocalorie imodzi ndi pafupifupi 4.2 kilojoules.
Kuchuluka kwa mphamvu zomwe zimagwiritsidwa ntchito tsiku lililonse ndi thupi zimadalira osati kukula kwa thupi, zaka komanso kugonana, komanso mtundu wa ntchito za anthu. Wogwira nawo ntchito yogwira ntchito kapena mkazi wamkazi, ndithudi, ayenera kudya mphamvu zambiri zowonjezera kuposa anthu ogwira ntchito atakhala patebulo. Masewera olimbitsa thupi amafunanso ma calories ambiri.
Pali ndondomeko yowonjezera ya momwe mungawerengere chiwerengero cha kilocalories kuti mukhale wolemera wolemera: pa kilogalamu ya thupi pafupifupi 30 kcal. pa opaleshoni ya mphamvu yokopera komanso pafupifupi 25 kcal ntchito yowala.
Choncho, yemwe akufuna kulemera kwake ayenera kuchepetsa mphamvu ya "chakudya". Komabe, musachichepetse kwambiri, ndiko kuti, chitani zinthu zazikulu! Madokotala ambiri samalimbikitsa "chithandizo chamankhwala", osatchula za "zero" zakudya, chifukwa m'mayeserowa thupi limatayika zokhazokha, komanso zina zambiri zofunika kuti zikhale zofunika kwambiri.
Choyamba chofunikira cha zakudya ndi mapuloteni , gulu la zakudya, zimagwirizanitsidwa ndi asayansi otchedwa mapuloteni. Dzina limachokera ku liwu lachi Greek la proton, mwachitsanzo, loyamba, lofunika kwambiri. Tsopano zikudziwika kuti pali mazana ambiri a mapuloteni omwe ali ndi mapuloteni osiyanasiyana, khumi ndi awiri okha ndiwo abwino thupi lathu. Phindu la puloteni iliyonse limadalira chiwerengero cha zigawo zake, zomwe zimatchedwa amino acid, ndizofunikira kwambiri pa mapuloteni.
Mapuloteni ndi ofunika kuti munthu apange zinthu zatsopano zamaselo, makamaka minofu ndi mtima. Kufunika kwao ndi pafupifupi 0.9 g pa kilogalamu ya kulemera kwa thupi, i.es. mapuloteni ayenera kukhala 13-15% (pafupifupi 20%) ya chiwerengero cha chakudya cha anthu akuluakulu.
Kuperewera kwa mapuloteni mu chakudya kumapangitsa kuti kukana kwa thupi ku matenda, komanso mphamvu za thupi ndi maganizo, zimachepetse. Komabe, mapuloteni owonjezera mu chakudya samathandizanso.
Thupi la munthu liri ndi mapuloteni othandizira kwambiri nyama, mwachitsanzo, mapuloteni a nyama, nsomba, mazira, mkaka ndi mkaka. Mapuloteni ambiri mwawonthu ndi amtengo wapatali kwa anthu kuposa mapuloteni a zomera, chifukwa thupi ndi losavuta kupanga mapuloteni kuchokera kwa iwo. Yokonzeka kupanga chilengedwe chake. Ngakhale zili choncho, asayansi amati amalimbikitsa zakudya zowonjezera tsiku ndi tsiku ndi 40-50% ndi mapuloteni a nyama, ndi zina zonse - mapuloteni a zomera. Chimodzi mwa zifukwa zowonjezera ndi chakuti mapuloteni a nyama nthawi zambiri amadzazidwa ndi mafuta ochulukirapo, chifukwa china ndi chakuti mapuloteni a chomera amachokera m'malo mwa mapuloteni a nyama ndipo amangozizira mosavuta thupi.
Mafuta satchulidwa pachabe gwero la nambala yokwanira, galamu imodzi yokha ya mafuta ili ndi makilogalamu 9. Mafuta ochulukirapo amawasungira pansi pa khungu pa "tsiku lamvula", ndipo chifukwa cha zikhalidwe za thupi la amayi, kuthekera kulikulitsa kuli kolimba.
Koma, mwachibadwa, munthu sangathe kuchita wopanda mafuta wopanda mafuta, munthu sangathe, mafuta amafunikira kuti asunge thupi. Mwachitsanzo, mavitamini A, D, E ndi K akhoza kupatulidwa mu thupi pokhapokha ataya mafuta enaake.
Mafuta onse odyetsedwa amakhala ndi glycerin ndi mafuta acids. Malinga ndi chiwerengero cha maatomu a haidrojeni, maatomu odzaza ndi ma atomu a haidrojeni ambiri, osatchedwa mafuta osatchulidwa ndi mafuta komanso insaturated mankhwala osatchulidwa amasiyana. Zakudya zokhutira ndi zowonjezeka zosatetezedwa zimathandiza kuti thupi likhale ndi zinthu zina zomwe zingathe kudzikweza, komabe chiwerengero cha unsaturated mafuta acids, chomwe chimatchedwanso irreplaceable, kapena chofunikira, chiyenera kupezeka pamodzi ndi chakudya. Chinthu chamtengo wapatali kwambiri chokhala ndi thanzi ndi linoleic asidi, ochulukirapo mu mafuta a masamba, mwachitsanzo, mu mpendadzuwa, soya ndi chimanga. Pakati pa zakudya kapena pambuyo pake kuti mukhale wolemera thupi, musasiye mafuta, omwe timawatsalira pa mkate, makamaka popeza pali mitundu yapadera ya margarine ndi batala, koma osakondwera kulawa.
Kufuna kudya mwachangu n'kofunika kugwiritsa ntchito mafuta obiriwira kapena mafuta a nyama, komanso kupanga zakudya zochepa zowonjezera mafuta pothandizira kutenga mafuta ochepa kuti aziwotcha.
Wachitatu wothandizira thupi lathu ndi chakudya , chokhala ndi carbon, hydrogen, ndi oksijeni, pamene ma hydrogen ndi oksijeni ali mmenemo mofanana ngati madzi. Zakudya zimapezeka m'madyedwe athu monga shuga, starch ndi fiber. Maziko a chakudya ndiwo otchedwa shuga wamba - shuga ndi fructose. Kuchokera kuphatikizapo shuga awiri ophweka pali shuga wamba wamba. Ngati shuga zambiri zophweka zimagwirizanitsidwa, zovuta zimagawidwa zimakhala: starch ndi fiber. Fiber ndi ya gulu la ballast zinthu ndipo sizigawidwa m'thupi, koma zimayang'anira kuchepetsa chimbudzi ndipo zimapangitsa kuti munthu asamangokhalira kumverera bwino, kumverera koteroko kumawonetsedwa kawirikawiri pambuyo pa mbale ya mpunga, pakati pa zinthu zina, ngakhale mchere wambiri uli mkati mwake, mpunga ndi zakudya zabwino kwambiri.
Chomera, m'malo mwake, pakugaya chimagawanika mu thupi kukhala shuga wosavuta, mwa njira, okhawo amanyamula magazi.
Zakudya zomveka zimapezeka makamaka mkate, mbatata, mpunga ndi pasta. Zoterezi zimapangitsa kukhala osasunthika, pamene akulowa mwazi kwa nthawi yayitali, muzipinda zing'onozing'ono chifukwa cha zovuta zawo komanso nthawi yochuluka yomwe amafunika kuti ayambe kudya. Zotsatira zake, mphamvu zomwe zimalowetsa thupi zimakhala bwino kwambiri kuposa pambuyo pa kudya kwa shuga ndi zakudya zowonjezera shuga, zomwe, ngakhale zimapatsa thupi mphamvu zambiri. Osagwiritsidwa ntchito mphamvu, mwatsoka, samatuluka kunja kwa thupi mwachibadwa, koma amatembenukira kukhala wodetsedwa, nyama yokhala ndi nyama, ndipo amasungidwa mu minofu ndi chiwindi. Komabe, zikopazi mwamsanga zimasefukira zopezeka kwa iwo "malo. Zomwe zimatsalira kwambiri, m'kugwiritsidwa ntchito kwa kagayidwe kameneka zimakhala mafuta ndipo, mwachibadwa, zimasinthidwa ngati mawonekedwe a mafuta. Choncho, maswiti, makamaka mikate ndi mikate yoyera, imathandiza kuti thupi likhale lolemera kwambiri, komanso omwe amafuna kuchepa thupi kapena kulemera kwawo, ndibwino kuti azidya mochepa kapena kusiya zonse. Anthu amene amadya zakudya, ndibwino kuti muwachotsere. Posankha mtundu wabwino wa mkate, ndi bwino kutenga mkate ndi zinthu zambiri za ballast, mwachitsanzo, matenda a shuga kapena lonse ndi mandimu, koma, pang'onopang'ono, mutha kukwanitsa kudya mkate wa tirigu wofukiza nthawi ndi nthawi.
Mwamtheradi mulibe shuga mu mawonekedwe ake, ndi zofunika kukana uchi. Kuti mukhale okoma, saccharin yekha kapena granules ngati shuga akulimbikitsidwa.
Mavitamini ndiwo magwero aakulu a zakudya za anthu. Popeza thupi laumwini silinapangitse kapena kupanga mavitamini pang'onopang'ono, ndikofunika kwambiri kuwalandira ndi chakudya chokwanira. Ndiponso mapuloteni. Mavitamini, choyamba, amaperekedwa ku thupi ndi chakudya chomera, chifukwa zomera zimatha kupanga mavitamini okha.
Chakudya, mavitamini ali ochepa kwambiri, komabe amakhudza kwambiri thupi, kulimbikitsa ndi kutsogolera njira zake zamagetsi, ndipo chifukwa chake zimapangitsa kuti kusagwedezeka kwake kukhale kovuta.