Ngati muli ndi matenda a shuga a mtundu wa 2 , mukudziwa kuti zakudya zamagazi ndizofunika. Ngakhale kudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zam'madzi
Kuwonjezera pa kuchuluka kwa chakudya, ubwino wa zakudya ndi zofunika. Mukuona, osati zonse zakudya zimapangidwa mofanana. Pali zakudya zophweka komanso zovuta.
Ndipo mkati mwa magulu onsewa, pali zosankha zomwe ziri bwino ndi zoipitsitsa kwa inu ndi msinkhu wanu wa shuga. Kumvetsetsa kusiyana pakati pa magwero kungakuthandizeni kuti muzidya moyenera - kukuthandizani kusunga dzuwa lanu mumtundu woyenera pamene mumakhala bwino, ndikukhala ndi thanzi labwino .
Kodi N'chiyani Chokha Chokha Zakudya Zam'madzi?
Zakudya zosavuta zimapangidwa ndi mamolekyu mmodzi kapena awiri okha. Momwemo, sizitenga zambiri kuti thupi lanu liziwonongeke ndikuzitenga (monga shuga) m'magazi. Pa chifukwa ichi, chakudya chophweka chimadzetsa shuga wambiri mwachangu mofulumira ndipo nthawi zambiri chimakhala chokwanira kusiyana ndi chakudya.
Sopo limodzi ndi awa:
- Fructose (wopezeka mwachibadwa mu chipatso ndi kuwonjezera pa zakudya zina zosakanizidwa ngati zokoma)
- Galactose (yomwe imapezeka mu mkaka)
Tsuzi ziwiri zimaphatikizapo:
- Lactose (yomwe imapezeka mkaka ndi zina za mkaka)
- Maltose (omwe amapezeka masamba ndi tirigu)
Zakudya zosavuta zimapezeka mu zakudya zosakanizidwa monga shuga, maswiti, syrups ndi zakumwa zotsekemera monga soda. Zakudya zophwekazi zilibe zigawo zowonjezereka, monga fiber, kuchepetsa kuyamwa komanso kusowa zakudya. Zakudya zachilengedwe za zakudya zopatsa thanzi ndizo zakudya zabwino zomwe zingaphatikizidwe ndi dongosolo la chakudya cha shuga pamene magawowa akulamulidwa - ali ndi mavitamini, mchere, mapuloteni, ndi fiber.
Zakudya izi ndizo: zipatso ndi mkaka.
Kodi Zakudya Zam'madzi N'zotani?
Zakudya zovuta zimakhala zochepa. Zimapangidwa ndi maunyolo aatali a shuga, zomwe zimapangitsa kuti atenge nthawi yaitali kuti adye. Popeza kuti ma carbs amathyoka pang'onopang'ono kusiyana ndi chakudya chokhachokha, malo ambiri samatulutsa shuga m'magazi mofulumira. Zakudya zomwe zimagwera m'gulu ili ndi zowonjezera, monga nyemba, mbewu, nandolo, ndi mbatata. Zakudya za zakudya zimatchedwanso ngati wowuma ndipo zimapezeka mu masamba osakhala wowuma komanso mbewu zonse.
Monga momwe zimakhalira ndi zakudya zophweka, ena ali ndi thanzi kuposa ena.
Zakudya zowonongeka kwambiri ndizochepetsedwa kapena zoyeretsedwa. Mbewu zonse (m'malo mofesa mbewu), ndiwo zamasamba zowonjezereka, masamba osasamba, ndi masamba ndiwo zakudya zabwino kwambiri.
Zitsanzo za zakudya izi ndi mpunga wofiira, quinoa, balere, bulgur, oatmeal, mbewu zina zonse. Mbatata ndi mbatata, chimanga, ndi nyemba (nyemba za impso, nandolo ya nkhuku), zimakhalanso ndi zakudya zovuta.
Mbewu zonse, nyemba, ndi zamasamba zowonjezera zonse zimapereka zowonjezera zowonjezera. Fiber ndi gawo lofunika la zakudya zanu : zimathandiza kuti shuga lanu la shuga likhale lapamwamba kwambiri, lingathandize kuchepetsa thupi lanu komanso kuti mukhale ndi thanzi la m'mimba.
Nyerere zoyeretsedwa, kumbali inayo, monga mbewu zoyengedwa, zimakhala zochepa kwambiri. Angakhale ndi mavitamini ndi mchere ngati athandizidwa, koma mbewu zonse zimakhala ndi mavitamini ndi mchere chifukwa sichinawonongeke.
Kudya Kudzakonza Ndi Zakudya Zambiri Ndiponso Zovuta
Pamene mukukonzekera zakudya zanu, yang'anani kuti mupeze chakudya chanu chambiri kuchokera kuzinthu zachilengedwe, zochepetsedwa, kaya zipatso, masamba, mbewu zonse, mkaka kapena nyemba. Izi zidzakuthandizani kuti mukhale ndi zakudya zowonjezera kwambiri, zokhudzana ndi zakudya zamtundu wanu, zomwe zingakuthandizeni kuti musamakhale ndi shuga m'magazi komanso kuti mukhale okhutira.