M'dziko lamakono, chakudya sichiri kokha chokhutiritsa kuti thupi likusowa mphamvu zofunikira, komanso chisangalalo. Chokoma kudya anthu ambiri. Komabe, pali zinthu zambiri zovulaza thupi la munthu. Pezani 5 mankhwala opweteka kwambiri, malinga ndi madokotala ndi odyetsa.
Kodi choopsa cha mankhwala asanu oopsa kwambiri ndi chiyani?
Pali zifukwa zingapo zomwe zimapangitsa zakudya kukhala zovulaza kwambiri thupi la munthu. Ngati mukufuna kutsatira ndondomeko yoyenera, pewani zakudya zomwe zili ndi zakudya zambiri. Izi ndizopweteka kwambiri kwa chiwerengerocho, mafuta onse owonjezera sangasanduke mafuta. Kuti mudziwe zamtundu wa caloriki, muyenera kuphunzira zonse zomwe mumagula m'sitolo. Zakudya zamakono zowonjezera zingapezeke kuchokera ku matebulo omwe angapezeke pa intaneti kapena mabuku okhudza zakudya zabwino.
Njira yachiwiri yodziwilitsila zakudya zovulaza thupi ndi kupeza mndandanda wa glycemic . Chizindikiro ichi chimasonyeza kuchuluka kwake kwa kusokonekera kwa mankhwalawa kwa shuga: pamwamba pa mndandanda, mofulumira shuga umalowerera m'magazi. Zakudya zopangidwa kuchokera ku zinthu zopangidwa ndi ndondomeko yapamwamba ya glycemic zimapangitsa mphukira kugwira ntchito kuvala ndi kutulutsa insulini yambiri. Patapita nthawi, mankhwalawa amayamba kulephera ndipo mankhwala amagazi amaima nthawi zambiri, omwe amachititsa kunenepa kwambiri, ndipo kenako - shuga. Ndondomeko yochepa ya glycemic - 20-30, zakudya zopweteka kwambiri zili ndi chiwerengero chapamwamba kuposa 50.
Mafuta ambiri ndi chinthu china chomwe chimagwirizanitsa gulu lalikulu la zakudya zomwe zimavulaza thupi. Anthu amene amadya mafuta ochulukirapo m'thupi lawo amadwala kwambiri cholesterol ndi matenda a mtima. Ndipo ngati mukuphatikiza mafuta ndi zakudya zokhala ndi chiwerengero chokwanira kwambiri, kunenepa kwambiri kumabwera mofulumira kwambiri.
Zopweteka zimapanga komanso njira yolakwika yophika. Kuwotcha mafuta kumapangitsa mbale kukhala yooneka bwino komanso yokoma - ambiri ngati crispy kutumphuka, koma zokomazi zili ndi mankhwala ambiri a khansa, zomwe zimayambitsa chitukuko cha khansa.
Nthawi zina, mankhwala 5 oopsa kwambiri amakhala oopsa kwambiri. Izi zimachitika pamene ojambula amayesa kuchepetsa mtengo wogulitsa komanso zida zosafunikira kwenikweni zowopsa - mafuta osokoneza (margarines, kufalikira), wowonjezera mavitamini kapena soy, dyes ndi zosungira.
5 mankhwala owopsa kwambiri - lembani
- French fries ndi chips . Chakudya ichi chimaphatikizapo zinthu zonse zomwe zimapangitsa chakudya kukhala chovulaza kwambiri. Mbatata ndi mankhwala omwe ali ndi nthendayi yapamwamba yowonongeka, ndi yopatsa mowolowa manja mowonjezera mafuta ambiri komanso owazidwa m'malo osiyanasiyana. Kalori yokhala ndi French fries ndi pafupifupi 300 kcal pa 100 g, komabe izi sizimangoganiziridwa ndipo amadya mbale ngati "chotukuka".
- Donuts ndi chebureks (hamburgers) . Zogulitsa izi ndizoopsa kwambiri kwa chiwerengero chifukwa cha kuphatikiza kwa zakudya zambiri ndi mafuta. Ufa wonyezimira ndi mankhwala otsika kwambiri, ufawo umadzaza ndi mafuta panthawi yozizira ndipo umadzazidwa ndi kutuluka kwa kagajeni. Mutatha kudya zakudya zoterezi, chapamimba ndi kunenepa kwambiri zikukuyembekezerani.
- Lemonade . Zakumwa izi sizinalengedwe kuti zichotse ludzu lanu, koma kuti zitha kudzaza thupi ndi shuga wambiri - mu 200 g wa mandimu osati masipuni asanu. Ndipo ngati palibe shuga mukumwa, ndiye choloweza mmalo chimagwiritsidwa ntchito, chomwe ndi chinthu chovulaza kwambiri chopanga mankhwala.
Zoonjezera - mitundu yambiri yamafuta ndi zokoma. - Sausages . Zakudyazi ndizoopsa zowonongeka - mu soseji pafupifupi 40% za mkati, mafuta a nkhumba, ndi zina. Mbatata ya mbatata, yomwe ndi njira ya mitundu yambiri, ndi mankhwala omwe ali ndi chiwerengero chachikulu cha glycemic index, ndipo nthawi zambiri chimasinthidwa. Chinthu china chofala cha soseji ndi mankhwala opangira mankhwala komanso kukoma kwabwino.
- Chokoleti mipiringidzo . Amaphatikiza shuga ambiri, utoto ndi zokometsera zomwe zimakhala zovuta komanso zimafuna kugula chipika chimene mumaikonda mobwerezabwereza. Kuonjezera apo, mafuta okhutirawo amafikira 20-23% chifukwa chophwanyika mtedza ndi zina zina.