Kodi Ndi Ma Carbs Amene Ali Opambana Ndipo Ndiyenera Kudya Zambiri Motani?
Zakudya zamadzimadzi ndizovuta kwambiri kuti, pamene zathyoka, zimasanduka shuga (shuga) ndipo amagwiritsidwa ntchito ndi thupi monga mphamvu kapena mafuta. Zakudya zomwe zili ndi chakudya zimakhudza kwambiri shuga. Ngati muli ndi matenda a shuga kapena mukudziwa wina amene amachititsa, mumamva kuti muyenera kuchepetsa chakudya chanu. Anthu omwe ali ndi shuga sangathe kugwiritsa ntchito mavitamini monga munthu yemwe alibe shuga, zomwe zimapangitsa kuti muzindikire kuti zakudya zomwe zili ndi chakudya, zomwe ndi zabwino komanso zoyenera kuchita.
Kuchepetsa chakudya chanu cha m'magazi ndi kuthira zakudya zabwino m'zakudya kudzakuthandizani kuchepetsa shuga ndi magazi.
Njira yoyamba yosamalira chakudya chanu cha m'magazi ndi kudziwa zakudya zomwe zili ndi chakudya. Zakudya za m'thupi zimapezeka mu zakudya monga:
- mbewu zowonjezera ndi masamba obiriwira monga mbatata ndi chimanga
- zipatso
- mkaka / yogurt
- nyemba (nyemba)
- maswiti: makeke, keke, maswiti, ayisikilimu ndi zakumwa zotsekemera
Kodi Zakudya Zapamadzi Zili Zopambana Zotani Zanga Zanga?
Mukadziwa kumene chakudya chimachokera, ndikofunika kumvetsetsa kuti zakudya zotengera shuga zimakhudza bwanji shuga. Pamene zimagwiritsidwa ntchito, zimagawidwa zimagwedezeka ndikusanduka shuga. Insulini, mahomoni opangidwa ndi mphukira, imatenga shuga ku magazi kupita ku maselo kuti agwiritse ntchito mphamvu. Mukadwala matenda a shuga, kapangidwe kanu kameneka sikapanga insulini yokwanira kapena insulini ikupanga sichigwiritsidwa ntchito bwino.
Zakudya zosavuta kapena zoyeretsedwa, monga mikate yoyera ndi maswiti, zathyoledwa mofulumira kwambiri, zimapanga shuga mwamsanga mwazi ndipo zimapangika zofunikira kwambiri pamasakitala. Pakapita nthawi, kupanikizika koopsa pa phunyu kungayambitse kutentha, zomwe zimapangitsa kuti zikhale zovuta kuti mukhale ndi vuto la shuga, zomwe zimayambitsa shuga.
Kuti shuga yambiri ya magazi ikhale yoyenera kusankha bwino zakudya zamtundu, zowonjezera, monga nyemba, nyemba, mbatata, ndi zina zotero. Kuonjezera apo, mitundu iyi ya zakudya imakhalanso ndi zakudya zowonjezera komanso zowonjezera zowonjezera. Ndikofunika kuzindikira kuti aliyense amayankha zakudya zina mosiyana. Poyesetsa kupeza ndondomeko yomwe ikukuthandizani, muyenera kuyesera. Kugwira ntchito ndi aphunzitsi ovomerezeka a shuga kapena odyetsa zakudya olembetsa angathe kukuthandizani kukhazikitsa ndondomeko yodyera yokwanira yomwe imadya bwino.
Kodi Ndiyenera Kuti Ndizikhala Ndi Zakudya Zambiri Zakudya Zam'madzi Ndipo Ndimaziyerekeza Bwanji?
Ngakhale zakudya zina zimakhala zathanzi kuposa ena, simungadye kuchuluka kopanda phindu popanda kuwononga shuga lanu. Mtundu wa chakudya ndi wofunikira kwambiri monga chakudya chomwe mumasankha kudya. Zakudya zabwino zedi si zakudya zaulere - zonse zimagawidwa. Mwachitsanzo, oatmeal ndi yovuta kwambiri, yamadzimadzimadzimadzimadzimadzimadzi, koma akadalibe chakudya chamagazi ndipo adzatulutsa shuga ya magazi. Choncho, ndikofunikira kugawa gawo.
Kuchuluka kwa chakudya chomwe muyenera kudya pa chakudya chimasiyana pakati pa munthu ndi munthu ndipo kumatsimikiziridwa ndi zifukwa zosiyanasiyana monga chiwerengero cha amuna, chilakolako cha calorie, kulemera, kuyendetsa shuga, ndi chiwerengero cha ntchito.
Anthu ambiri amatsatira ndondomeko ya chakudya chamaguluphadi, amatha kudya pafupifupi 45-60 g wa chakudya pa chakudya ndi kupeza shuga wabwino wa shuga. Kusiyanasiyana kumachitika kwa munthu ndi munthu. Mwachitsanzo, chakudya cha kadzutsa, anthu ena amapindula ndi kudya kadzutsa kakang'ono koma ena amatha kuyang'ana mchere wawo mwa kusintha kasupe wam'mawa .
Ngati mukufuna kuyesetsa kudya zakudya zamagulufidi komanso mukufuna kudziwa momwe mungapezere mafuta, muyenera kuphunzira kuwerenga lemba ndipo mungafune kudziwa ndi mapulogalamu ena kapena zipangizo zina:
- Zakudya Zamadzimadzi Kodi Mukuyenera Kuzichita?
- Thandizo Lililonse Lomwe Muyenera Kudya Matenda a Shuga
- Mapulogalamu Asanu Amene Mukufuna Kudziwa Ngati Mukudwala Matenda a Shuga
Mitu ina yomwe ingakuthandizeni kumvetsa zambiri za chakudya ndi zotsatira zake pa shuga la magazi: