Momwe Mungakonzekerere Zakudya Zanu Mogwirizana ndi Sayansi ya Zakudya
Kusamalira zakudya zanu ndi chimodzi mwa zinthu zofunika kwambiri kuti mukhale ndi thanzi labwino. Sikuti zimangokhudza kulemera kokha, komanso kudya zakudya zoyenera kungathandizenso kuwonjezera mphamvu, kupirira, komanso kukonza magwiridwe antchito amisala ndi thupi. Malinga ndi sayansi ya zakudya, kusamalira zakudya zanu kumafuna kumvetsetsa bwino zakudya zosiyanasiyana zomwe thupi lanu limafunikira komanso momwe mungadyere moyenera.
Kufunika Kodziwa Ma Macronutrients ndi Ma Micronutrients
Sayansi ya zakudya imaphunzitsa kuti thupi la munthu limafuna mitundu iwiri ikuluikulu ya zakudya: macronutrients ndi micronutrients. Macronutrients imakhala ndi chakudya, mapuloteni, ndi mafuta, zomwe zimapereka mphamvu ndipo zimagwira ntchito yofunika kwambiri pa ntchito za thupi. Ma micronutrients, monga mavitamini ndi mchere, ngakhale amafunikira pang'ono, ndi ofunikira kuti zinthu zamoyo zikhalebe zofunika kwambiri.
Chakudya
Chakudya ndi gwero lalikulu la mphamvu m'thupi. Pali mitundu iwiri ya chakudya: chosavuta ndi chovuta. Chakudya chosavuta, monga shuga, chimasweka mwachangu ndipo chimapereka mphamvu nthawi yomweyo, koma chingayambitsenso kuwonongeka kwa mphamvu mwachangu. Mosiyana ndi zimenezi, chakudya chovuta, monga chomwe chimapezeka mu tirigu wonse, ndiwo zamasamba, ndi zipatso, chimasweka pang'onopang'ono, zomwe zimapangitsa kuti thupi likhale ndi mphamvu yokhazikika komanso yokhazikika.
mapuloteni
Mapuloteni ndi chinthu china chofunikira kwambiri. Mapuloteni amafunikira kuti amange ndikukonzanso minofu ya thupi, kuphatikizapo minofu, khungu, ndi tsitsi. Magwero abwino a mapuloteni ndi nyama yopanda mafuta, nsomba, mazira, mtedza, ndi mkaka . Kuphatikiza apo, mapuloteni amatenga gawo pa ntchito ya mahomoni ndi ma enzyme m'thupi.
Lemak
Ngakhale kuti mafuta nthawi zambiri amakhala ndi chithunzi choipa, kwenikweni ndi gawo lofunikira pa zakudya zabwino. Mafuta amapereka mafuta ofunikira omwe thupi silingathe kupanga ndipo amathandizanso kuyamwa mavitamini osungunuka m'mafuta monga mavitamini A, D, E, ndi K. Komabe, ndikofunikira kusiyanitsa pakati pa mafuta athanzi, monga omega-3 fatty acids omwe amapezeka mu nsomba ndi mtedza, ndi mafuta a trans, omwe amapezeka kwambiri muzakudya zokonzedwa.
Zakudya zazing'ono
Mavitamini ndi michere ndi michere yofunika kwambiri. Mavitamini amagwira ntchito zosiyanasiyana m'thupi, kuyambira pakukhala ndi khungu labwino mpaka kuthandizira chitetezo chamthupi. Michere, monga calcium ndi iron , ndi ofunikira kuti mafupa azigwira ntchito bwino komanso kuti mpweya uzitha kuyenda m'magazi. Zipatso zosiyanasiyana, ndiwo zamasamba, tirigu, ndi nyama zimapereka mavitamini ndi michere yofunikira pa thanzi labwino.
Mfundo Zoyambira Zoyendetsera Zakudya Zochokera ku Sayansi ya Zakudya
Kusamalira zakudya zanu sikungokhudza zomwe mumadya, komanso momwe mumadyera komanso nthawi yomwe mumadya. Nazi mfundo zofunika kuzikumbukira potengera sayansi ya zakudya:
1. Idyani Zakudya Zopatsa Thanzi
Zakudya zabwino ziyenera kuphatikizapo zakudya zosiyanasiyana za macronutrients ndi micronutrients. Kudya zakudya zosiyanasiyana kuchokera ku gulu lililonse la chakudya kungathandize kuti thupi lanu lipeze michere yonse yomwe likufunikira. Mwachitsanzo, mbale yopatsa thanzi nthawi zambiri imakhala ndi theka la zipatso ndi ndiwo zamasamba, kotala la tirigu wonse, ndi kotala la mapuloteni opanda mafuta.
2. Kulamulira Gawo
Ngakhale kudya zakudya zopatsa thanzi n'kofunika, kuchepetsa kuchuluka kwa zakudya zomwe mumadya n'kofunika kwambiri. Kudya chakudya chochuluka, ngakhale zakudya zopatsa thanzi, kungayambitse kunenepa kwambiri komanso mavuto ena azaumoyo. Samalani kukula kwa zakudya zomwe mumadya ndipo yesetsani kudya zakudya zomwe zimakwaniritsa zosowa zanu za tsiku ndi tsiku.
3. Pewani Zakudya Zokonzedwa
Zakudya zokonzedwa nthawi zambiri zimakhala ndi shuga wambiri, mchere, ndi mafuta, ndipo zimakhala ndi michere yochepa yopindulitsa. Zakudya monga makeke, maswiti, chakudya chofulumira, ndi zakudya zina zokonzedwa nthawi zambiri zimakhala ndi ulusi wochepa komanso zowonjezera mankhwala. Kuyesetsa kudya zakudya zachilengedwe komanso zosakonzedwa kwambiri ndi njira imodzi yabwino kwambiri yotsimikizira kuti mukupeza michere yomwe thupi lanu limafunikira.
4. Samalani ndi kumwa madzi
Madzi ndi gawo lofunikira kwambiri pa chakudya chokwanira. Matupi athu amapangidwa ndi pafupifupi 60% ya madzi, ndipo dongosolo lililonse m'thupi lathu limadalira madziwo. Madzi amathandiza kunyamula michere kupita ku maselo, kuchotsa zinyalala m'thupi, komanso kusunga kutentha kwa thupi kokhazikika. Onetsetsani kuti mumamwa madzi okwanira tsiku lililonse ndipo pewani zakumwa zokhala ndi shuga kapena caffeine.
5. Konzani Nthawi Yodyera
Kuwonjezera pa kusamala zomwe mumadya, asayansi azakudya amagogomezeranso kufunika kwa nthawi yomwe mumadya. Kudya nthawi zonse kungathandize kuwongolera kagayidwe ka thupi lanu komanso mphamvu zomwe thupi lanu limagwiritsa ntchito tsiku lonse. Kudya chakudya katatu patsiku ndi zokhwasula-khwasula zabwino pakati pa chakudya kungathandize kusunga shuga m'magazi mokhazikika komanso kupewa njala yambiri.
6. Ganizirani Zosowa Zaumwini
Munthu aliyense amafunikira zakudya zosiyanasiyana kutengera zaka, jenda, kuchuluka kwa zochita, komanso thanzi lake. Mwachitsanzo, wothamanga amafunikira mapuloteni ambiri kuposa munthu amene sachita masewera olimbitsa thupi. Mofananamo, amayi apakati amafunikira iron ndi folic acid yambiri kuposa amayi omwe si apakati. Chifukwa chake, ndikofunikira kumvetsetsa zosowa za thupi lanu ndikusintha zakudya zanu moyenera.
Kukhazikitsa Zakudya Zolinga Zinazake
Kuwonjezera pa mfundo zazikuluzikulu izi, pali nthawi zina zomwe muyenera kusintha zakudya zanu kuti zigwirizane ndi zolinga zinazake, monga kuchepetsa thupi , kuwonjezera minofu, kapena kuthana ndi matenda enaake. Nazi zolinga zinazake komanso momwe mungasinthire zakudya zanu kuti mukwaniritse izi:
Kuchepetsa thupi
Kusamalira zakudya zanu kuti muchepetse thupi kumaphatikizapo kuchepetsa kudya kwanu ma calories pamene mukuonetsetsa kuti mukupezabe zakudya zokwanira. Yang'anani kwambiri zakudya zokhala ndi ma calories ochepa, monga zipatso ndi ndiwo zamasamba. Kuchepetsa kudya shuga ndi mafuta okhuta n'kofunikanso. Kuphatikiza apo, kusunga chizolowezi chodya zakudya zochepa komanso kudya zakudya zochepa pafupipafupi kungathandize kupewa njala yambiri.
Wonjezerani Kulemera kwa Minofu
Kwa iwo omwe akufuna kuwonjezera minofu, kudya mapuloteni ambiri ndikofunikira kwambiri. Mapuloteni abwino kwambiri monga nyama yopanda mafuta ambiri, nsomba, mazira, ndi mkaka ndi zosankha zabwino kwambiri. Musaiwale za chakudya chopatsa mphamvu komanso mafuta abwino, omwe ndi ofunikira kuti mupereke mphamvu panthawi yochita masewera olimbitsa thupi. Kusintha zakudya zanu kuti muwonjezere mphamvu ya anabolism pambuyo pa masewera olimbitsa thupi mwa kudya mapuloteni ndi chakudya mkati mwa mphindi 30 zolimbitsa thupi ndikofunikiranso.
Kusamalira Matenda a Shuga
Anthu odwala matenda a shuga ayenera kusamala kwambiri ndi kudya chakudya chamagulu. Kupewa chakudya chosavuta komanso kusankha chakudya chovuta chokhala ndi glycemic index yotsika kungathandize kuchepetsa shuga m'magazi. Kudya nthawi zonse n'kofunikanso kuti shuga m'magazi asamakwere. Zakudya zina monga ulusi, mapuloteni, ndi mafuta athanzi zimathandizanso pakuwongolera matenda a shuga.
Mapeto
Kudya zakudya zoyenera n'kofunika kwambiri kuti munthu akhale ndi thanzi labwino komanso kukhala ndi thanzi labwino. Kutengera ndi sayansi ya zakudya, ndikofunikira kumvetsetsa ndikutsatira mfundo zoyambira monga kudya zakudya zoyenera, kulamulira zakudya, kusankha zakudya zachilengedwe, kusamala za kumwa madzi, kukonza nthawi yodyera, komanso kusintha zakudya zomwe zimafunikira kutengera momwe munthu alili. Mwa kumvetsetsa ndikugwiritsa ntchito chidziwitsochi, mutha kuonetsetsa kuti thupi lanu limapeza michere yomwe limafunikira kuti ligwire ntchito bwino tsiku lililonse. Kumbukirani kuti kusasinthasintha ndikofunikira, ndipo kusintha pang'ono muzakudya zanu kumatha kukhala ndi zotsatirapo zazikulu pa thanzi lanu la nthawi yayitali.
