Zovuta chakudya - zakudya. Mndandanda wa mankhwala ndi chakudya zovuta kwambiri

Chakudya, monga mapulotini mafuta ndi zofunika nyumba zidutswa za thupi lathu. Chakudya ubongo, ubongo wathu ndi ziwalo anyonga ndiponso kukhala ndi mlingo wa glycogen. Koma iwonso, zinthu zimenezi akhoza kukhala wophweka (mono- ndi di-saccharides) ndi moyenera, chakudya zovuta (kapena polysaccharides). Pakuti uziyenda zachilendo kwa thupi n'kofunika kumwa mankhwala mowa awo molondola. Akukhulupirira kuti kukhalabe okha mawonekedwe labwino ndi yabwino kudya n'kovuta, koma ndi zovuta chakudya. Zamgululi, umene muli mndandanda wa mayina ambiri bwino kwa inu, angapezeke mu sitolo iliyonse. Koma musanayambe amapanga menyu, muyenera kuganizira mfundo zina zofunika.

ndi zimam'patsa zovuta zimene

Pakuti moyo yogwira ndi uyende akuluakulu ayenera kukhala yaikulu mphamvu zimene akukupangitsani adzatichezere kwa tsiku. kadyedwe kapena dotolo aliyense angakuuzeni kuti Payenera kukhala zovuta chakudya mu zakudya munthu wathanzi. "Izi ndi wotani katundu?" - mupempha. Yankho lake ndi losavuta: pafupifupi zonse ndi zothandiza, koma osati nthawi zonse zokoma, akhoza zimachitika gulu.

Zakudya zokhala CHIKWANGWANI, CHIKWANGWANI yosakongola ndi wowuma, nthawi zonse muli chakudya zovuta. Zamgululi, mndandanda wa amene adzakhala mndandanda wa mbewu ndi ndiwo zamasamba inayenera kukhala pano mu firiji wanu ndi kukhala pafupifupi 30-40% ya zakudya chakudya tsiku. dzinthu zosiyanasiyana, mbale mbatata ofotokoza masamba molimba (dzungu, biringanya, zukini) osati gwero la mphamvu ndi nyonga, komanso akhale ndi makhalidwe abwino boma pa mundawo m'mimba. Onetsetsani kuti monga chakudya tsiku ndi tsiku chakudya zovuta. Zamgululi, mndandanda wa zomwe Zonse zofunikila pansipa, kungakuthandizeni kupanga zokoma zosiyanasiyana menyu. Koma kumbukirani, izi makamaka ntchito m'mawa, ndipo zikafika poipa, mu zoyambirira za tsiku.

Mitundu ya chakudya zovuta

chakudya zovuta, monga kuyenera yosavuta, pang'onopang'ono chosakanikirana ndi thupi, musati chifukwa kukakhala mwadzidzidzi insulin, choncho sindifika kudzikundikira aliyense wa mafuta m'thupi. Iwo kwambiri bwino sungunuka m'madzi, choncho ndithu nthawi yaitali otsekeredwa mu thupi. Zovuta chakudya monga wowuma, glycogen, mapadi ndi pectins. Malinga ndi ndende ya zigawo izi mankhwala, iwo ndi phindu osiyana zakudya ndi glycemic index.

wowuma

Wowuma ndi katundu wofunika kwambiri chakudya kwa thupi. Ndende apamwamba anati mu zakudya chiyambi zomera, makamaka dzinthu. Zakudya zokhala ndi chakudya zovuta (mndandanda wa wolemera wowuma)

• Buckwheat (60%).
• Mpunga (70%).
• Mapila (za 49%).
• Pasitala (by gilateni mfundo kuyambira anyamula 62-68% wowuma).
• Rye mkate (malingana kalasi ya ufa ntchito, 33-49%).
• Tirigu mkate (35-51%).
• Mphodza (pa 40%).
• Nandolo (44%).
• Soya (3.5%).
• Mbatata (malinga zosiyanasiyana ndi kutsitsimuka kwa mankhwala, 15-18% wowuma).

glycogen

polysaccharide Ichi ndi chakudya zedi laling'ono kwambiri. Makamaka zazikulu zili zake ziwalo zonse za mkati anthu ndi minofu minofu. Iye ali ngati "malo mphamvu" komanso lalikulu gwero la chakudya chifukwa ubongo ndi mantha dongosolo. Lembani masitolo glycogen akhoza kukhala mwachindunji ndi kudya nyama (makamaka wofiira), ng'ombe mtima, chiwindi ndi nsomba.

mapadi

ofanana kwambiri zikuchokera kwa polysaccharides ndi. Ndi CHIKWANGWANI akhakula chiyambi zomera, n'kofunika kwambiri kugwira ntchito za masiku onse intestine lapansi. Ambiri ali lonse mbewu, omwe sali pansi makina kuyeretsa ndi kutentha mankhwala. Kusiyanitsa zakudya zakudya zoterezi, inu mosavuta kulamulira maganizo njala, kuyambira ulusi coarse kupereka kumverera wokhalitsa wa satiety. Mbali imeneyi imapereka chakudya zovuta. Zamgululi, mndandanda wa lopatsidwa pansipa, muli mwachilungamo wambirimbiri CHIKWANGWANI:

• Nyemba.
• Zipatso ndi ndiwo zamasamba ndi mbewu (mphesa, maapulo, kiwi, makangaza).
• zamasamba ndi zitsamba.
• Lonse tirigu mbewu monga chimanga (osati kale kuyeretsa ndi steaming).
• Mtedza (hazelnuts, mtedza, amondi).

pectin

Pectin CHIKWANGWANI mu thupi kuimba adsorbents udindo. Kusungunuka m'madzi, iwo kuwasandutsa colloidal misa viscous kuti akuyandikira zosiyanasiyana poizoni, carcinogens ndipo ngakhale zitsulo. Iwo pectins ufulu matumbo a poizoni ndi matenda thirakiti m'mimba.

Glycemic zakudya index

Glycemic index (GI) akuimira mlingo wa kuwonjezeka misinkhu shuga magazi nthawi yomweyo pambuyo wonyeketsa malonda. Ikuluikulu nambala liwiro mayamwidwe a shuga, ndiyeno pa mlingo chomwecho izo excreted thupi. Mlingo wokwera pakati pa shuga kwambiri mu maonekedwe ake angwiro, amatengedwa ngati 100. zosiyanasiyana glycemic index anyamula yemweyo mu chikhalidwe, koma kuphika zakudya ndi mankhwala osiyana. Zambiri ndi zovuta chakudya m'dera limeneli ndi maphunziro awo.

Mukayamba kudya bwino, ndi bwino kupereka mmalo mankhwala ndi okhutira mkulu wa polysaccharides, iwo sali okha zothandiza kwambiri, koma kumathandizanso kuonda. Ngati muli ndi chidwi ndi zimene index glycemic ndi onse chakudya yosavuta zovuta, mndandanda wa mankhwala (tebulo pansipa) adzakuthandizani kumvetsa.

Zovuta chakudya kwa kuwonda

Anthu ambiri amene akufuna kuchepetsa thupi nthawi zambiri kumbali ya otsika-zimam'patsa zakudya. Komabe, mapulani a zakudya ayenera kulandira chithandizo bwino. Pambuyo pakalibe lakuthwa ndi cholimba wa gwero la chakudya m'thupi kumayambitsa zikutha m'mayiko nkhokwe glycogen mu chiwindi, womwe ndi malo lipids. Zimenezi zingachititse kuti mafuta alibe chiwindi ndi ngakhale kukanika ake.

Low zimam'patsa zakudya zachokera chakuti chifukwa chosowa glycogen thupi limayamba kugwiritsa ntchito mafuta nyonga, kuchuluka azingokhala zomwe zingachititse kuti pakhale ufulu ankafuna kusintha zinthu mopitirira - ketones. Kutupikana Choncho kungabweretse chamoyo kuti "acidification" mpaka chikomokere acidotic. Choncho, chakudya zovuta ndi aluso kwa kuwonda kuposa osati kwathunthu kwa zakudya yosavuta. Ichi ndi chifukwa chakuti iwo, mosiyana otsiriza, kodi timatsimikiza zonse ndi ogwetsa kumverera kwa njala, ndi gwero labwino mphamvu "yaitali" tsiku lonse.

Malangizo

Kumbukirani kuti otsika zimam'patsa zakudya ndi zakudya ndi otsika glycemic index - kugwirizana chimodzi chokha mu ulamuliro wa kulemera ndi shuga magazi milingo yawo. Ngati - ndi adherent ya kadyedwe, muyenera kutsatira malamulo:

• Yesetsani kudya pa nthawi yomweyo, kusunga mode.
• Kutsatira chakudya Mipikisano chigawo.
• Ngati nkotheka, kuchepetsa yochepa kumwa shuga ndi maswiti.
• Mafuta mu zakudya ayenera zosaposa 30%.
• Yesetsani kudya CHIKWANGWANI kwambiri.
• Kupewa kumwa mowa tiyi kapena khofi, ndi mchere.