Chakudya pang'onopang'ono

Chakudya (saccharides) ali nawo processing wa mafuta ndi mapuloteni mu thupi, kuthandiza ntchito chiwindi. Chakudya, akatswiri amalangiza kudya zakudya zomanga thupi zakudya. zakudya zimam'patsa kulemera Ndi bwino kutenga m'mawa monga masana zimam'patsa kagayidwe mu thupi kubweza pansi.

saccharides zidyeke mu thupi mu mawonekedwe a shuga. Akatswiri anapambulwa kudya ndi wosakwiya chakudya, malingana mlingo pogawanikana pamawere ndi kutembenuka kwa shuga. Liwiro muyeso ndi chizindikiro chapadera - glycemic index (GI). Wosakwiya chakudya ndi otsika GI. mankhwala amenewa amaonedwa abwino. Tikhoza, makamaka, ayenera kudya mpunga bulauni, pasta anapangidwa kuchokera ufa lonse tirigu, dzinthu (kupatula semolina) ndi zina chakudya pang'onopang'ono. mndandanda akhoza wodzilemekeza ndi zambiri lonse mkate tirigu.

Zakudya ndi otsika glycemic index (zosakwana makumi) zimathandiza kuti kuwuka pang'onopang'ono shuga m'thupi. Zimenezi, kumathandiza kusintha mwadzidzidzi shuga, komanso mofulumira mmene alili popanda chifukwa chenicheni. Choncho, akatswiri amalangiza ntchito chakudya wosakwiya kukhala bata.

N'kofunika chimbudzi mankhwala ndi kuchepetsedwa glycemic index. Wosakwiya chakudya anayamba odzipereka mu ndondomeko ya kutafuna chakudya chifukwa cha michere amene ali malovuwo.

Zamgululi ndi mkulu glycemic index, si abwino. Kumene, iwo chiphe, ndi Komabe, ntchito Akatswiri yawo amalangiza tsiku lililonse. Tikumbukenso kuti gulu la "carbs kudya" pambali ndiwo zochuluka mchere, mitanda ndi zina ndi nkhawa mowa. Kodi kuwonjezera nthochi zakupsa, mikate yoyera, turnips, mbatata yosenda, ndi gulu ili la anaphika mbatata, vwende, muffins ndi zina zambiri.

Choncho, akatswiri amalangiza kuti onse zakudya glycemic index ndi wamkulu kuposa makumi asanu, kuganiziridwa kuti "chakudya chikondwerero". Izi osati amathandiza kuti yokonza mawonekedwe. ndi maganizo oterewa ndi mankhwala adzakhala othandiza kwambiri kwa thupi. Popeza kuti kudya chakudya angawononge zimakhudza pa kapamba, zomwe mtsikanayu chitukuko cha insulin. Kuyambira kusintha ndi ndende ya shuga magazi, ndipo maganizo.

Wosakwiya chakudya ndi zofunika makamaka m'nyengo yozizira. Mu ozizira nyengo saccharides Zimathandiza zina kukondoweza m'badwo makamaka timadzi - serotonin udindo zabwino maganizo.

A malo apadera mu gulu la mankhwala zimam'patsa kudzachitika monga shuga, zipatso ndi ndiwo zamasamba.

mtundu wina wa chakudya ndi CHIKWANGWANI ( "CHIKWANGWANI"). Ndi insoluble ndi sungunuka.

Zipatso (mwachitsanzo, maapulo ndi mapeyala) lili pectin. Ndi sungunuka CHIKWANGWANI kuti kuchepetsa milingo magazi mafuta ndi liwiro la kugaya chakudya.

Ndi CHIKWANGWANI insoluble monga gaga tirigu. Si odzipereka mu thupi ndi masamba zikutsatiridwa undigested. Izi ulusi zakudya kuteteza zosayembekezereka wa kudzimbidwa, matenda chimbudzi, amachepetsa imabwera khansa mu m'matumbo.

Tikumbukenso kuti CHIKWANGWANI imapezeka mu zakudya zomera. Komanso kusintha thirakiti m'mimba, CHIKWANGWANI zakudya yotithandiza zamadzimadzi (mafuta) kagayidwe.

Wina zakudya zimam'patsa ndi shuga. makampani Modern chimapangitsa izo momveka kuti palibe wina kuposa zopatsa mphamvu. Iwo ananena kuti shuga kumathandiza kuti kuchotsa kashiamu thupi. Choncho, okonda wokoma silingakhoze kokha kunenepa owonjezera, koma amathandizanso kufooka kwa mafupa.

Akatswiri a zakudya kulangiza kuchepetsa shuga wambiri ndi makilogalamu 30-35 pa chaka, anapatsidwa chakuti iye tsopano amapezeka pafupifupi onse zakudya.