Chakudya ndi 'zothandiza' ndi 'zoipa' - mmene pyasiyana?

Chakudya pamodzi ndi zomanga thupi ndi mafuta ndi yofunika ndi yofunika zikuluzikulu za chakudya. Komabe, maganizo kwa iwo ndi onse osiyana. Anthu ena, makamaka otsatira zakudya pafupifupi mwathunthu kuthetsa chakudya zakudya tsiku ndi tsiku, kuganizira iwo ndiwo mafuta owonjezera pa pamimba ndi tsillyulita, pamene ena M'malo mwake, ntchito chakudya lalikulu zedi popanda kuganizira za thupi lawo komanso thanzi. Nanga choonadi? Kuti timvetse funso limeneli, muyenera kudziwa chifukwa thupi lathu lino likusowa chakudya, komanso kuti tipeze: "Chakudya" wothandiza "ndi" zoipa "- mmene pyasiyana?" Tiyeni tiyambepo ...

Ankadziwa chakudya ...

Chakudya ndi waukulu mphamvu katundu aliyense wa ife. Mu thupi, chakudya zonse unagwa mu shuga - shuga yosavuta yokha. shuga ena anatumiza maselo zonse za thupi ndi monga "mafuta" Watenthedwa kupanga carbon dioxide, madzi ndi kuchuluka kwa mphamvu. Part wa mphamvu anamasulidwa yaikulu pa zosowa zosiyana thupi (chimbudzi, kupuma, powona, maganizo, etc.), ndipo ena - amapita zolimbitsa thupi (kunyumba kuyeretsa, kuyenda mu paki, kusewera masewera, kuvina, olimba, etc.) . Komanso, timadalira chakudya ndi mukuganiza, nzeru ndi ndende, chifukwa maselo mitsempha ali yekha shuga mphamvu.

Chidwi! Kodi kuchotsa mutu popanda mankhwala? Kawirikawiri, mutu ndi chifukwa matenda magazi ndi mphamvu ubongo. Pankhaniyi, kungakhale kwambiri tiyi amphamvu wokoma. Tiyi lili tiyi kapena khofi, amene dilates Mitsempha ndi bwino oziziritsa magazi, ndi kulowa shuga magazi kuyamwitsa maselo mitsempha.

Pa mlingo umene khola shuga msinkhu, zimakhudza ntchito ziwalo chilichonse ndipo, chotero, thanzi lathu ndi inu. The m'chigulugulu ndi 80-120 mamiligalamu shuga pa Botolo 100 magazi. Ngati mlingo shuga akutsikira m'munsimu yachibadwa, ndiye ili m'makoma mtima wa zolandilira mitsempha amalimbikitsidwa ndi kachilombo ku ubongo "njala chizindikiro." Ndiye ubongo mukuganiza kuti iye pa akusowa shuga wake. Pankhaniyi, pali zinthu zitatu ... Iwo angalipirire ndi akusowa shuga ku zimam'patsa nkhokwe wapadera, otchedwa glycogen, limene lili mu minofu ndi chiwindi. Koma ngati ali kanthu, maselo ubongo ndi kutembenukira kwa thandizo kwa mafuta kapena mapuloteni, kutenga mphamvu kwa iwo. Ngati shuga ndi apamwamba kuposa masiku, ndiye muyeso ndi n'kukhala mafuta.

Choncho, pamene izo zifika zimam'patsa kudya, muyenera kutsatira "golide zikutanthauza." Lamulo pa tsiku kwa chakudya si oposa 3.5 ga pa 1 makilogalamu thupi. Tengani chitsanzo wamba: ngati thupi lanu ndi 70 makilogalamu, ndiye tsiku muyenera kudya magalamu osachepera 245 chakudya. Akatswiri a masewera ndi anthu amene akuchita nawo mwakhama ntchito yadzaoneni, chithunzi ichi ndi apamwamba.

Nkofunika kudziwa kuti chofunika si chiwerengero cha chakudya, koma khalidwe lawo. Izi zimabweretsa ine kuti mutu wa "zabwino" ndipo zina "zoipa" chakudya ...

choonadi chonse za kuopsa "langwiro" chakudya

Zambiri chakudya ndi dongosolo chosavuta. Zikuphatikizapo shuga bwino ndi fructose (chopezeka zipatso, chodzaza ndi uchi) ndi galactose (a mbali ya mkaka). Adalowa thirakiti m'mimba, mu miniti chakudya yosavuta mu magazi kenako kwa maselo zonse za thupi. Chifukwa katundu uyu wa dzuwa yosavuta umatchedwanso "kusala." Koyamba, ndi imene yatsala "zokongola chithunzi": yosavuta dzuwa kulowa m'thupi, pafupifupi m'kuphethira wa kupereka iye ndi mphamvu zofunika. Komabe, si onse wodabwitsa ...

Zambiri dzuwa, ndi mkulu glycemic index, zikuchepa kwezani shuga. Kuika zonse "mu malo ake", kapamba amatulutsa ndi timadzi wapadera - insulin. Insulin akukamba analowa shuga magazi maselo. Chifukwa, mlingo wa shuga anali zikuchepa yafupika, chemoreceptors ndi kuuzidwa za ubongo, ndipo ife, nayenso anayamba kumverera kwambiri ndi njala. Komabe, zotsatira zovulaza chakudya yosavuta sikuthetsa kumeneko ...

Chinthu ndi maselo angathe kutenga zochepa shuga, ndipo ena ali n'kukhala mafuta. mafuta Zimenezi, ntchito cholinga chake: mbali ya unayikidwa pa mbali wotchuka kwambiri chithunzi athu (pa ntchafu, pamimba); ena - unakhala pa ziwalo (wotchedwa choipidwa mafuta); kupanga bwino lachitatu ndi "oyipa" mafuta m'thupi, zomwe bwinobwino ili m'mphepete Mitsempha kutchinga ndime ndipo potero kusokoneza m'magazi ndipo amayamba kuthamanga magazi.

Nkofunika kudziwa kuti kwambiri kumwa kudya dzuwa kungachititse kuti anthu odalira pa masika. Ichi ndi chifukwa chakuti insulin chongopeka kumapangitsa yopanga serotonin - ". Timadzi a chisangalalo ndi chimwemwe ndi" Mwina lililonse mtima uwu wa zinthu kumene mphamvu ya mantha, chisangalalo ngati "kugwira" mokoma.

Choncho, pamene chitsanzo pamwamba akubwerezedwa kwa nthawi yaitali, pali mosavuta kukhala ndi matenda otsatirawa:

• 2tipa shuga (maselo thupi kutaya tilinazo awo insulin komanso sachedwa kutengera shuga, chifukwa magazi amasandulika "okoma");
• atherosclerosis (mapangidwe mafuta mipukutuyi pa Mitsempha);
• oopsa (kuthamanga magazi);
• matenda a mtima (sitiroko, mtima ndi ena);
• khansa (maselo a khansa komanso kudyetsa shuga);
• nyamakazi;
• zikamera wa onenepa;
• caries.

Choncho, zimaonekeratu mmene zoipa mowa kwambiri za "kusala kudya" chakudya yosavuta. Amaonedwa ndi oopsa kwa thupi. Kodi uli "osalungama" chakudya?

Magwero chosavuta (zoipa) zimam'patsa:

• shuga;
• maswiti (maswiti, mitanda, makeke, makeke, mitanda);
• woyera mpunga;
• woyera mkate;
• flakes chimanga;
• semolina;
• pasitala ufa;
• monga chimanga ndi nthawi Zakudyazi;
• uchi;
• zipatso timadziti, zakumwa;
• zipatso zokoma ndi masamba.

The zakudya pamwamba adye zedi osachepera. Ngati mukufuna mukhale ndi thanzi labwino kapena kuchotsa kulemera owonjezera, ndiye zabwino adzakhala ndi monga chakudya chanu tsiku la zipatso ndi ndiwo zamasamba ndi otsika glycemic index.

Chabwino, tinakumana ndi "oipa" yosavuta (kudya) chakudya. Ndipo imakhudzanso ndi "okoma" chakudya?

Zovuta chakudya - zabwino kwa thupi?

Palinso pa ndime ndi chakudya wamba zovuta. chakudya awa analembedwa zovuta kwambiri, choncho unagwa shuga ndi anamasulidwa mu m'magazi pang'onopang'ono. Chifukwa khalidwe limeneli limapezeka nyamuka lakuthwa mu shuga magazi ndi kumasulidwa ndalama zambiri insulin. Maselo a thupi kulandira chakudya shuga kuti amafunikira, ndipo timaona Podzazidwa kwa nthawi yaitali. Ndiponso, si kudziunjikira shuga owonjezera, amene n'kukhala mafuta m'thupi.

Zovuta chakudya ndi zidyeke (wowuma) ndi indigestible (masamba CHIKWANGWANI). Magwero a chakudya zovuta, kuphatikizapo CHIKWANGWANI zakudya ndi:

• chinangwa;
• mkate ndi ufa wa tiligu;
• pasitala ku durum tirigu;
• dzinthu (Mapila, balere, buckwheat, bulauni mpunga , etc.);
• nyemba (nandolo, nyemba, mphodza);
• masamba (makamaka wolemera mu zakudya ulusi kolifulawa, woyera kabichi, Brussels zikumera, kaloti, Beets, parsley, letesi, Palestina ankalima);
• zipatso (maapulo, mapeyala, zipatso zipatso ndi Al.), zipatso;
• mbatata.

Monga ulamuliro, chakudya zovuta ndi otsika glycemic index. mankhwala amenewa ndi abwino ntchito kuwonda. Tikufuna kuti za mbatata: mu dongosolo ake, ndi zimam'patsa zovuta, koma glycemic index wa mkulu kwambiri (70). Kuwonjezera mbatata yosenda muli shuga kwambiri monga mu losavuta "oipa" chakudya: magalamu 100 yosenda 4 tbsp. spoons shuga. Choncho, mankhwala ndi bwino ntchito molakwa. Zokonda ayenera dzinthu, chinangwa, nyemba, masamba ndi zipatso. mankhwala amenewa mavitamini, mchere ndi CHIKWANGWANI zakudya. Udindo wa CHIKWANGWANI zakudya (mapadi, pectin) ioneka thupi lathu. ali:

• kusintha motility (gulu) intestine, kuteteza kudzimbidwa;
• atsogolere kuthamanga yosalala thirakiti m'mimba, kusesa mwa izo zonse zosafunika "chosamanga" ( "oipa" mafuta, shuga owonjezera, poizoni);
• Iwo chakudya cha mabakiteriya opindulitsa microflora ndi matumbo.

Choncho zovuta kapena "wosakwiya" chakudya amaonedwa "wothandiza" kwa thupi.

Kotero, apa ife anayankha funso: "Chakudya" wothandiza "ndi" zoipa "- mmene pyasiyana?". Kuti adzimvera: chosavuta ( "oipa") chakudya ayenera kuchepetsa, koma zovuta ( "wothandiza") chakudya ayenera kusamalira kwambiri ndipo onetsetsani kuti alowe nawo mu zakudya ndi tsiku. Ine ndikukhumba inu thanzi ndi moyo wautali!