Tsiku lirilonse m'mawailesi muli zatsopano zosangalatsa zokhudzana ndi thanzi labwino. Zinthu zimasintha mofulumira kotero kuti tilibe nthawi yotsatila kusintha. Timasokonezeka, zomwe zili zothandiza, ndi zovulaza, zomwe mungadye ndi zomwe simungathe. Ndipotu, chakudya cholimbitsa thupi chonse sichitha. Izi ndi zokha payekha. Koma mfundo zoyenera za zakudya zathanzi sizikusintha. Choncho, chakudya choyenera: chofunika, mfundo - phunziro la lero.
Mwamwayi, chidziwitso chodziwika ponena za zakudya zathanzi ndi nthawi zambiri, osati zowona komanso zowona. Pali ntchito zikwi zambiri zofalitsidwa pa zakudya, koma kumbukirani kuti zonsezi zimayesedwa, nthawi zina zimangoganizira zoyembekezera za ofufuza. Pazifukwa zawo, zifukwa zambiri sizingatheke. Ndipo chifukwa choti zakudya ndi zakudya zakhala zovuta kwambiri pazamasamba, chidziwitso chimenechi ndi chofunika kwambiri. Kodi zakudya zabwino ndi ziti? Nchiyani chomwe chimayambitsa mawu awa ndipo kodi n'zotheka kupanga chakudya chabwino nthawi zonse?
Chakudyacho chiyenera kukhala choyenera - izi ndizosakayikira. Kodi izi zikutanthauzanji? Zakudya za tsiku ndi tsiku ziyenera kukhala ndi zinthu mazana angapo zofunikira zofunika pamoyo, koma muzinthu zina. Mwachitsanzo, 60 mg vitamini C, kapena 5 magalamu a mchere. Kuti tidye wathanzi ndikukhala bwino, tiyenera kudya mavitamini asanu a zipatso ndi ndiwo zamasamba tsiku. Izi sizikutanthauza kuti muyenera kudya katatu patsiku kuti muchotse mbale yonse ya saladi. Mphesa pang'ono chabe imatha kudzaza umodzi. Muyenera kuwerengera "mlingo" wanu wa mavitamini ndi zaka zanu, kugonana ndi kulemera.
Kusamwa shuga kuyenera kuchepetsedwa
Malangizo awa ayenera makamaka kukhudzana ndi timadziti m'makatoni omwe ali ndi shuga wambiri. Akatswiri amalimbikitsa kuwerenga mosamalitsa malemba. Kumbukirani kuti shuga ndi funso lovuta. Chinthu chofunika ndi momwe amatchulidwira. Glycemic index (GI), ndiko kuti, zokhudzana ndi zomwe zingakhale mlingo wa shuga m'magazi mutatha kudya mankhwala. Mapamwamba a GI, apamwamba kwambiri shuga la magazi. Kugwiritsiridwa ntchito kwa zakudya zomwe zili ndi mkulu wa GI kumalumphira kwambiri mu msinkhu wa shuga poyankha "kuwombera" kwakukulu kwa insulini. Choncho, pa nthawi ya njala, mudzakhala okhutira kwambiri ndi zokometsera zokoma - zimapangitsa kuchuluka kwa shuga m'magazi. Pang'ono ndi pang'ono mumamva kuti mukukwera, muli ndi mphamvu zambiri komanso malingaliro kuti muthetse mavuto. Izi ndizofunikira kwambiri za shuga - mphamvu "zabodza". Koma izi ndi zotsatira zafupipafupi, monga momwe simumabwereranso ku shuga yochepa ya shuga, ndipo mlingo uwu ndi wotsika kwambiri. Ndiye mumamva kuti muli ndi njala yambiri, komanso mumagona. Zipatso zina monga mapichesi atsopano, yamatcheri, plums ndi mabala a mphesa ali ndi chiwerengero chochepa cha glycemic index, kotero iwo samayambitsa kusinthasintha kotere kwa insulini. Musaiwale kuti zipatso ndi ndiwo zamasamba ndizomwe zimatchedwa "biologically active components", komanso vitamini C.
Koma samalani: mlingo wa shuga m'magazi ndi wovuta kwambiri! N'zosatheka kuzichotsa kwathunthu pa zakudya zilizonse. Chigawo chimodzi cha chokoleti chapamwamba sichingakuvulazeni - mmalo mwake, chidzalimbitsa ubongo wanu ndi kusintha maganizo anu. Koma mankhwala ena, ngakhale pang'ono ting'ono, amatha kusintha mlingo wa shuga, umene umakhala nawo pamtundu woterewu.
Bwanji mafuta?
Anthu omwe akulakalaka kukhala ndi maonekedwe okongola, nthawi zambiri amadzipiritsa okha mafuta. Amawona kuti izi ndizo maziko a chakudya choyenera, chinthu chomwe mfundo zawo sizinaphunzire konse ndi iwo. Izi ndi zolakwika kwenikweni! Apanso, onani kuti mafuta ena osatsitsidwa ndi ofunikira moyo. Zakudya zamadzulo ziyenera kukhala ndi zakudya zambiri, makamaka mafuta a rapese, omwe tsopano akubweranso. Mafuta a nyama si oyenera kuti akhale ndi moyo, monga zikuwonetsedwa ndi mamiliyoni a zamasamba ndi mankhwala ovomerezeka.
Komabe, iwo ndi mafuta oopsa kwambiri, omwe ndi omwe adzizidwa mobwerezabwereza. Kawirikawiri, chifukwa madokotala ambiri akuyitanitsa chakudya chachangu. Ndilo gawo la "chakudya chofulumira" chomwe amagwiritsa ntchito mobwerezabwereza mafuta. Amapangira kuphika, mwachitsanzo, mafungo a French kapena donuts, agalu otentha kapena ma hamburgers. Mafutawa amapanga zinthu zomwe zimalimbikitsa kulemera pambuyo pa mlingo woyamba ndipo zingakhale zakupha. Chakudya chatsopano chimakhalanso ndi kalori yokhutira kwambiri. Chakudya chamasana pamene mukupita ku malo odyera zakudya mwamsanga ndi pafupifupi 1000 calories, koma mu moyo wa tsiku ndi tsiku simuyenera kudya makilogalamu 1500 patsiku. ndiko kuti, chakudya chimodzi chimakhala pafupifupi mlingo wonse wa tsiku ndi tsiku.
Pezani mchere
Mchere ndi chimodzi mwa zinthu zofunika pamoyo, koma ndi kuchuluka kwa 5 g patsiku. Izi zingatheke mosavuta popanda kuonjezera zakudya zina zowonjezera. Dziwani kuti mchere uli kale mu zakudya zambiri. Akatswiri amakhulupirira kuti mankhwala amchere amatha kuchoka kwathunthu kuchokera kukhitchini yathu, chifukwa masiku ano zakudya zamakono zili zamchere kwambiri. Mwachitsanzo, mu mkate wamba ndi soseji mchere uli ndi mlingo wa tsiku lililonse pa magalamu 100. Tonsefe timakonda mchere, si chikhalidwe chokha, komanso chizoloŵezi choipa. M'malo mwa 5, timadya pafupifupi 12-15 magalamu a mchere pa tsiku. Tsoka ilo, matupi omwe amachititsa thanzi labwino m'dziko lathu amavomereza vutoli. M'mayiko otukuka, monga Denmark, Ministry of Health inapereka lamulo kuti kuchepetsa kuchuluka kwa mchere muzogulitsa zakudya. Mfundo za malamulo amenewa ndi zomveka, ndipo zotsatira za mchere wochuluka m'thupi ndizovuta kwambiri. Chitsanzo chimodzi chokha: mwa mayiko omwe anthu ambiri amamwa mchere, amatha kupha miyeso ndi kufa kwa zaka 60. Kumbukirani kuti mchere umadya chakudya ndi chizoloŵezi choipa. Tiyeni tiyese kugwira ntchitoyi, chifukwa kufalitsa nyemba zoyera mu mbale iliyonse kumapha kwambiri zakuda, masamba ndi mkaka. Ndipo pakupweteka thanzi lathu.
Cholesterol
Cholesterol ndi chofunikira kuti ntchito ya thupi ikhale yopanda - popanda iyo sipangakhale zinthu monga mahomoni kapena bile acids zofunika kuti azidya mafuta. Koma pamene yayamba kwambiri, imayamba kudziunjikira m'mitsempha ya mitsempha, ndipo imayambitsa atherosclerosis. Mu mitsempha, magazi amathamangitsidwa, ndiyeno ziwalo za ischemia ndi mtima zimakhudzidwa. Motero, kuchepetsa cholesterol ndikofunika kwambiri.
Koma nkofunika kudziwa kuti pali ziganizo za "zabwino" ndi "zoipa" cholesterol. Malingaliro olondola kwambiri omwe ife timapeza, ngati ife tipitirira kuyesera magazi, zomwe zimasonyeza mlingo wa cholesterol mu magazi, kuzigawa mu magawo. Cholesterol imakhala ndi ziwalo ziwiri: zabwino (HDL) ndi zoipa (LDL). Tikufuna kuchepetsa kukula kwa cholesterol "choipa" chomwe chimapezeka mosavuta m'makoma a mitsempha. Malingana ndi akatswiri, mlingo wa "cholesterol" woipa sayenera kupitirira 130 mg / dl. Cholesterol "wabwino" ayenera kukhala osachepera 35 mg / dl. mwa amuna ndi 40 mg / dl. mwa amayi, pamene cholesterol chonse mu magazi sayenera kupitirira 200 mg / dl.