Daily ponseponse kunyama, mapuloteni ndi chakudya (mawerengedwe tebulo)

Kuti mukwanitse molondola kulamulira thupi lanu, si zofunika kaya mukufuna kuti bwererani, kapena kuyimba thandizo inu mwa njira iliyonse monga ayenera kudziwa zimene mlingo tsiku la mafuta, mapuloteni ndi chakudya. Tebulo kudzakuthandizani kuthana nawo mu jiffy a.

Lamulo loyamba: chinsinsi bwino - bwino bwino

thupi sadzafunikanso zakudya, yaying'ono ndi zazikulu-chigawo, ndithudi, ndi mosamalitsa payekha. Choncho, chifukwa chakuti ambiri kuwerengetsera pa muyezo "mlingo tsiku la mapuloteni, mafuta ndi chakudya" wapangidwa pansi alipidwa munthu wamba, patapita kanthawi inu mukumvetsa zimene amafuna thupi lanu, ndipo adzatha pang'ono kusintha pulogalamu iliyonse yekha okha.

Losavuta chilinganizo BZHU chiŵerengero (mapuloteni kapena mafuta, chakudya) - ndi 1: 1: 4. Koma si woyenera onse, monga zambiri mu zakudya amadalira zaka zanu, kulemera kalembedwe moyo ndi zotsatira zimene mukufuna kukwaniritsa. Choncho ngati mukufuna mwatsatanetsatane kuphunzira mmene ntchito yabwino chilinganizo izi chakudya chanu, tiyeni tiyang'ane pa chilichonse mwa zigawo zake payokha.

mapulotini

Mapuloteni - ndi chofunika kwambiri zimakhala ndi zonse za thupi la munthu. Ana, n'zofunika kukula mu wamkulu - kwa minofu kusinthika. Kapangidwe ka mapuloteni zonse zili zidulo osiyana kwa amino, munthu aliyense lofunika.

Adalipo magwero zomanga thupi ali wapadera akonzedwa aminokislo - ndi mtedza, utakula mbewu, mkaka soya, woyera nyama nkhuku kapena Turkey, nsomba, tchizi otsika-mafuta ndi zina thovu mkaka, mkaka.

Sankhani kuchuluka kwa mapuloteni, potengera kulemera

Mlingo tsiku la mowa mapulotini ndi pa mlingo wa magalamu chimodzi ndi theka mapuloteni pa kilogalamu ya kulemera kwa thupi. Ndi zofunika kuti 30-35% ya mapuloteni okwana anali nyama chiyambi, ndi otsala - zomera. Choncho, ngati thupi wamkulu Mwachitsanzo, 70 kilogalamu patsiku ayenera zimawononga magalamu 105 mapuloteni, chabe wachitatu umene mwachitsanzo. E. magalamu 35, ayenera kukhala chiyambi nyama.

mafuta

osocheretsa kwambiri - akukhulupirira kuti kudya mafuta likhoza kuwononga nokha ndi maonekedwe anu. Chinthu chachikulu - onse ayenera kukhala muyeso. Mafuta n'zofunika kwambiri kuti thupi laumunthu, chifukwa popanda iwo, maselo ambiri akhoza silingayende bwino.

mafuta onse, omwe chiyenera kukhala mu chikhalidwe, anawagawa zimalimbikitsa ndi unsaturated, amaonekera ndi chiŵerengero zidulo mafuta ndi glycerol mu zikuchokera.

zikuluzikulu zitatu polyunsaturated mafuta zidulo thupi ayenera kuti uziyenda yachibadwa - ndi Omega-3, Omega, 6 ndi Omega, 9. Mungapeze nsomba, mbewu dzungu, masamba mafuta (azitona, amondi).

Zimalimbikitsa mafuta amasankhidwa mu kuchuluka mosamalitsa kumatanthauza, alowerere thupi ndi mphamvu zofunika. Koma samalani, wambirimbiri zimalimbikitsa mafuta mu chakudya kumathandiza kuti ndi mafunsidwe bwino mafuta pa Mitsempha.

Kodi chimachitika n'chiyani ngati inu kwathunthu kuthetsa mafuta?

Ndi ofunika pofuna kuchepetsa kuti osachepera kuchuluka kwa mowa otchedwa mafuta trans, monga mmene zabwino pa thupi silingaone kutchedwa bwino. Nthawi zambiri, mafuta awa alipo mankhwala ufa, makamaka margarine.

RDA mafuta amuna - 100-150 magalamu akazi - 85-115. Okalamba Ndi bwino kuchepetsa kudya mafuta magalamu 70 patsiku.

Kusowa kwa mafuta akhoza kuchepetsa chitetezo chokwanira chonse, mavuto ndi dongosolo chapakati mantha, mavuto matumbo ndi mmatumbo chilonda.

Kugwiritsa kukhalapo kwa mafuta mu zakudya ndi chifukwa cha kuchuluka magazi mafuta misinkhu, kunenepa ndi kuchepetsa kuiwalidwa.

chakudya

Chakudya ndi chimodzi mwa zigawo zikuluzikulu za chakudya chathu chalero. Komanso, njira imodzi yofunika kwambiri mphamvu. N'chifukwa chake kuchepetsa kuchuluka kwa chakudya ankadya kuti palibe wabwino sadzatero. Nkofunika kwambiri kuti aphunzire kusankha "Chabwino" carbs.

Ndi mphamvu umaperekedwa patsiku mu thupi la munthu, pafupifupi atatu asanu ayenera limabwezeretsa ndi chimodzimodzi chakudya zovuta chakhumi - chifukwa mophweka, ndi zina - kuyaka mapulotini mafuta. Choncho, mlingo tsiku mapuloteni ndi chakudya chakudya chanu ayenera mogwirizana ndi chiwerengero cha mafuta.

chakudya zonse kungakhale kokha pa mbale wanu, m'magulu atatu lalikulu: monosaccharides, polysaccharides ndi oligosaccharides. Onsewo zofunika m'thupi lathu, kapena mapuloteni aliyense ndi mafuta sitingapeze odzipereka. Mbali yaikulu ya kulowa m'thupi la chakudya - izo monosaccharides ndi disaccharides. Samalani pamene kulowa shuga kwambiri thupi lanu, mbali ya akhoza kudziunjikira mu minofu ndi chiwindi monga glycogen.

Kodi wina ndi chakudya?

Komanso, mogwirizana ndi nthawi kapena mlingo wa ulimi wa mphamvu ndi thupi, chakudya anawagawa kudya ndi wosakwiya (kapena, ngati iwo amatchedwa, onse yosavuta zovuta).

Wosakwiya chakudya ayenera kukhala mbali yosatha ya zakudya tsiku ndi tsiku, koma kachiwiri, musati overdo kuchuluka kwa mankhwala zimadalira m'mene yogwira moyo mukukhala. Komabe, tsiku lililonse achuluka pafupifupi chakudya - za 350-500 magalamu, panonso.

Mmodzi wa Kufikika ambiri oimira carbs kudya ndi shuga, monga matabwa ake ndi tinthu awiri - ndi shuga ndi fructose. Fast chakudya (mitundu yonse ya maswiti, zipatso, muffins, etc. etc ..) Kodi chosakanikirana ndi liwiro yomweyo magazi pafupifupi nthawi yomweyo pambuyo tinkadya, koma iwo kutha mofulumira ngati kuyambika. Choncho, zabwino, ngati si kwathunthu, ndiye osachepera mmene ndingathere kuthetsa zakudya wanu zakudya oversaturated kudya chakudya. Kumbukirani, kudya chakudya - ndi Mlengi chachikulu cha kunenepa. Choncho, ngati mukufuna paokha kuwerengera ndalama tsiku la mafuta, mapuloteni ndi chakudya, onetsetsani kulabadira m'mbuyomu.

Mosiyana ndi poyamba, chakudya pang'onopang'ono ali odzipereka mu mtsempha wa magazi pa nthawi yaitali nthawi, koma zimachitika ndipo ndi zambiri wogawana, ndi masitolo mafuta a thupi si kudzadza.

Mlingo tsiku kunyama, mapuloteni ndi chakudya: mawerengedwe tebulo

Chinthu chofunika kwambiri chakudya - ndi ufulu bwino BZHU, tebulo chiwerengero cha amene anatsimikiza makamaka ndi msinkhu wanu komanso moyo. Kumbukirani, kuti cholinga cha kudya pang'ono ndi zakudya sizili kwathunthu kuthetsa zakudya zanu mitundu yonse ya kuipa, kusiya kanthu koma masamba ndi zitsamba. Waukulu ndi cholinga chachikulu - kuonetsetsa kuti thupi amalandira basi kuchuluka kwa zakudya iyo imasowa.

Ana ndi akuluakulu mlingo tsiku la mafuta, mapuloteni ndi chakudya (Table pansipa) chimasiyana kwambiri. Kuyenera nayo. Ngati inu mosamalitsa kutsatira zonse nsonga pamwamba, inu mukumvetsa kuti mawerengedwe a lamulo tsiku mapuloteni, mafuta ndi chakudya - ndi mokulira, osavuta. Ndipo amapindula nalo kwambiri!

Inu anali yabwino kusankha zoyenera kwa inu, pansipa mlingo tsiku la mafuta, mapuloteni ndi chakudya. Table amuna ndi akazi muli mfundo zonse zofunika.

Pomaliza

Nthawi zonse bwino kulingalirapo menyu wanu. Mwachitsanzo, pali mafuta ndi chakudya ali osavomerezeka chifukwa pamene inu kulandira mpukutu pamodzi ndi choncho, ndipo thupi wina choyamba nkuyamba kuwonongedwa kwa chakudya, chifukwa pamafunika nthawi zambiri zosakwana processing wa mafuta. Choncho, mafuta Kungoti waikamo mu malo.

Zimam'patsa wambiri pambuyo isanu ndi umodzi kapena koloko madzulo bwino kuchepetsa, kapena kuthetsa, madzulo a kagayidwe afika pang'ono pang'onopang'ono, choncho, kukonzedwa chakudya akhala mokwanira, ndipo insulin adzamasulidwa mu mwazi owonjezera.

Ngati mukufuna Mwachitsanzo, kuonda, kusiya nthawi chakudya losavuta, ndi mafuta yabwino ankadya ku mtedza kapena nsomba. Komanso, kuchepetsa chiwerengero cha mpunga woyera ndi mbatata.

Ndi kusunga bwino mumtima adzakhala zosavuta kwambiri molondola kudziwa lamulo tsiku kunyama, mapuloteni ndi chakudya. Gome pa nthawi yomweyo Mudzakhala wothandizira singasiyanitsidwe.

Ndipo kwa inu kuyambira pachiyambi zinali yabwino kulamulira nokha, kuyesa kuyamba tsikulo chakudya. Mmenemo mudzakhala lembani chilichonse anadya masana. Ndipo musati monga kulemba, komanso kugwira ntchito, ndi pamaso chakudya kulemera mtanda ndi kuwerengera kuchuluka kwa mapuloteni, mafuta, chakudya zopatsa mphamvu. Only ayenera kukhala kwenikweni woonamtima, chifukwa kwambiri ndiye thupi lanu basi musapusitsidwe! Osaiwala kuti pali mtengo tsiku la mapuloteni, mafuta ndi chakudya, zomwe chabe muyenera kutsatira.