Kusiyanitsa Zakudya Zabwino Ndi Zoipa: Muyenera Kusamala Izi

Kusiyanitsa zakudya zabwino zamafuta kuchokera ku zoyipa - muyenera kulabadira izi

Zakudya zokhala ndi ma carb ochepa ndizofala. Zakudya zokhala ndi ma carbohydrate ochepa momwe zingathere ziyenera kuwonetsetsa kuti munthu amakhala wocheperako nthawi yomweyo. Koma si chakudya chonse chomwe chili choipa. Amapezeka mu mkate, pasitala, ndi mpunga, komanso mu zipatso, mkaka, ndi ndiwo zamasamba. Maswiti ndi mandimu amakhala ndi chakudya chochuluka kwambiri. Zakudya zama carbohydrate ndi mamolekyu a shuga basi. Amasiyanitsidwa molingana ndi mtundu wa molekyulu ya shuga. Utali wautali wa mamolekyu, m'pamenenso ma carbohydrates ovuta kwambiri:

• Fructose ndi shuga zimakhala ndi molekyulu imodzi ya shuga, lactose ndi shuga wa nzimbe amapangidwa ndi mamolekyu awiri, wowuma ndi mapadi, mwachitsanzo, shuga muzakudya zokhala ndi mbewu, amakhala ndi unyolo wautali wa maselo, omwe amatchedwa mashuga angapo.
• Shuga wochulukirachulukira ndi wathanzi kwa anthu kuposa ma carbohydrate wamba. Stefan Kabisch, dokotala wofufuza pa German Institute of Human Nutrition (DIfE) akufotokoza kuti: “Kutalikirapo kwa mamolekyu a shuga, m’pamenenso thupi limafunika kuwaphwanya ndi kuwaloŵetsa m’magazi.”
• Zakudya zokhala ndi shuga wambiri zimapangitsa kuti shuga m'magazi achuluke pang'onopang'ono. Pofuna kuthyolanso shuga, thupi limatulutsa insulini ya hormone pa chakudya chilichonse.
• Insulin, nayonso, imakhudza kumverera kwa satiety. Ngati itatsanulidwa kwa nthawi yaitali, imadzaza inu. Chokoleti cha chokoleti chimapangitsa shuga m'magazi kukwera mwachangu ndikuwonetsetsa kutulutsidwa kwa insulin kwakanthawi. Choncho, munthu amakhala ndi chilakolako cha maswiti m'malo mwa buledi. “Nthaŵi zina pamakambidwa za chakudya chopanda kanthu cha ma<em>carbohydrate okhudzana ndi shuga waufupi,” akufotokoza motero Gunda Backes, katswiri wodzilemba ntchito wa ecotrophologist.
• Zakudya zazing'ono nthawi zonse zimasunga shuga wambiri m'magazi mopanda chifukwa, zomwe zimakhudza kagayidwe kachakudya.
• Chotsatira chake chingakhale chiwindi chamafuta kapena shuga. Zakudya zapamwamba zitatu patsiku zimakhala zathanzi.
• Shuga wambiri nthawi zambiri amakhala roughage, mwachitsanzo, chakudya chosagayika. Amapezeka m'zakudya za zomera ndipo amachepetsa chiopsezo cha khansa ya m'matumbo, kuthamanga kwa magazi, ndi kunenepa kwambiri.
• Zakudya zopatsa mphamvu zochokera ku masamba, zipatso, ndi mbewu zonse ndizomwe zimapatsa "zabwino" chakudya. Zakudya zochokera ku maswiti ndi ufa woyera ndi zakudya "zoipa".
• Zakudya zopatsa thanzi ziyenera kutsatiridwa ndi malamulo otsatirawa: Masamba ndi zipatso zimaloledwa nthawi iliyonse, ndipo zakudya zambewu monga mkate ndi pasitala ziyenera kusankhidwa mumitundu yonse yambewu. Maswiti ndi zakumwa zotsekemera ziyenera kukhala zosiyana.