Munthu aliyense safuna kukhala wokongola, komanso kukhala ndi thanzi labwino, lomwe limakhala lopindulitsa mwa kudya bwino, kumamatira ku golidi kutanthawuza chizoloŵezi cha tsiku ndi tsiku cha zakudya, mapuloteni ndi mafuta.
Kudyetsa chakudya tsiku ndi tsiku kwa munthu aliyense
Musanayambe kufufuza mwatsatanetsatane za nkhaniyi, dziwani kuti thupi limayamikira chakudya chophweka, chomwe chiyenera kupezeka kuchokera ku zovuta. Kotero, kodi zotsirizazo ndi ziti? Zimaphatikizapo glycogen ndi wowuma. Polysaccharides, monga zakudya zovuta zimatchedwa, pamene zimagwera mu thupi la munthu zimagawanika kukhala zophweka, shuga. Iyenso imafuna maselo ofiira a magazi, ubongo ndi minofu.
Chinthu chochititsa chidwi kwambiri ndi chakuti kupatukana kwa polysaccharides kumachitika kale pomwe munthu ayamba kutafuna chakudya. Mwa kuyankhula kwina, mavitamini omwe ali m'matumbo amapanga wowuma mu shuga. Pafupifupi 85 peresenti ya chakudya chilichonse cha tsiku ndi tsiku chimagwera pa wowuma.
Kuphatikiza apo, amathandiza kukhalabe ndi mphamvu zofunikira pamoyo wawo, choncho amathandizanso kuti azitsatira njira zogwirira ntchito, ndikuthandizira kuti zikhale bwino ndi ziwalo zambiri komanso kusunga mapuloteni.
Ngati tilingalira mwatsatanetsatane funso lachizoloŵezi cha chakudya cha tsiku ndi tsiku, nkofunika kuzindikira kuti zimadalira osati pazomwe ziriri zaka, komanso pazochita za tsiku ndi tsiku. Kotero, mwachitsanzo, makanda a mwezi woyamba safuna chakudya, magwero a mphamvu. Pa nthawi ya msinkhu wa msinkhu, chizoloŵezi cha tsiku ndi tsiku chimakula pang'onopang'ono ndipo msinkhu wa zaka zisanu ndi zitatu kufika pa 100 g. Zakudya za mwana wachinyamata ziyenera kupangidwa mwakuti tsiku amatha kudya kuchokera 100 mpaka 350 g. Munthu wamkulu amafunanso 100 mpaka 450 g wa chakudya.
Mtengo wa Tsiku ndi Tsiku wa Zakudya Zam'madzi kwa Akazi
Pansipa pali gome lomwe likufotokoza kuti pali zakudya zingati zofunika. Kuchokera apa, zikuonekeratu kuti kuchita masewera olimbitsa thupi, katundu, makamaka zamoyo zimadalira polysaccharides. Kotero, ngati muli wogwira ntchito ya m'maganizo, ndiye kuti muli okwanira magalamu asanu a chakudya chokhazikika, chochokera ku zovuta, pa 1 kg ya kulemera kwa thupi. Kwa omwe akugwira ntchito mwakhama, nkofunika kale 8 g pa 1 kg ya kulemera kwa thupi.
Sizingakhale zodabwitsa kulembetsa zakudya zovuta:
- masamba alionse (saladi, sipinachi, parsley, katsabola);
- Zomera (oatmeal, balere, mpunga, buckwheat);
- nyemba (mphodza, zonse zobiriwira ndi zofiira, nyemba , nyemba, nandolo, nkhuku);
- zipatso (pichesi, mphesa, apulo, lalanje, peyala);
- zipatso (maula, chitumbuwa);
- mkate wonse wambewu;
- nyama.
Mtengo wa tsiku ndi tsiku wa chakudya cha kulemera kwa thupi
Palibe munthu wodyetsa zakudya anganene kuti pamene akuyesera kuchepetsa thupi, muyenera kudya chakudya chokhachokha. Zomalizirazo zimangowonongeka mwamsanga ndipo zimakhala ndi chiwerengero chokwanira kwambiri cha glycemic. Mwa kuyankhula kwina, chiwerengero chachikulu cha
Choncho, zakudya zopatsa thanzi zimalimbikitsa kuyamba zakudya ndi 5 g wa chakudya chokwanira pa 1 kg ya thupi. Musaiwale kuchita masewero olimbitsa thupi. Ngati palibe nthawi ya kuchita zam'mawa, yesetsani kuyenda mofulumira tsiku lililonse kwa mphindi 40.
Chinthu chofunika kwambiri pakupanga chakudya cha tsiku ndi tsiku: kudziwa momwe mungapangidwire, monga tsiku lililonse la zakudya, mapuloteni ndi mafuta.