Fast chakudya chakudya pang'onopang'ono: kodi pali kusiyana?

Udindo wa chakudya mu chamoyo athu ovuta Musaone. Iwo zimatipatsa mphamvu, limene anakhala pa ntchito minofu, Kutentha thupi, ntchito maganizo. Malingana ndi changu cha kuloŵerera ndi thupi, chakudya anawagawa kudya ndi pang'onopang'ono. zakudya zimene zili iwo, ndi momwe iwo amasiyana?

Fast carbs: ubwino ndi kuipa

Chifukwa cha phindu lake mphamvu chakudya amaonedwa kuti michere zofunika anthu. Malinga ndi World Health Organization, chiwerengero cha iwo zakudya zathu ayenera kukhala osachepera 50-60%. Choncho, n'kofunika kusankha zakudya zomwe zili chakudya.

Waukulu magwero a chakudya ndi mkate ndi ufa malonda, dzinthu zosiyanasiyana, mbatata, nyemba ndi shuga ndi mankhwala okhala ndi izo. Ndani mwa iwo muli carbs kudya?

Choyamba, izo shuga ndipo zosiyanasiyana maswiti. Komanso, mankhwala okhala ndi kusala chakudya monga nthochi zakupsa, mavwende, uchi, zoumba mikate yoyera, mavwende, nkhuyu zouma. Chakudya ali iwo, mwamsanga odzipereka ndi thupi. Koma si monga icho zikuoneka pa koyamba. thupi ndi wambirimbiri mphamvu chimadyedwa mofulumira kwambiri. Zotsala kwasanduka mafuta, kenako amakhala ballast thupi lathu. Choncho, munali "mwamphamvu" chakudya zakudya akulimbikitsidwa kudya pang'ono. Ngati muli kwambiri ntchito shuga, yesani m'malo ndi zinthu monga marshmallows kapena marmalade - iwo ali kudya zimam'patsa zili pansipa.

Pa zimam'patsa zili zotsatira makamaka mankhwala ndi njira yokonza. Choncho, mbatata, amene mulinso kudya chakudya, ndi "chabwinobwino" yophika. Koma mbatata zophikidwa kapena batala French wasamutsira zovuta. N'chimodzimodzinso ndi ogulitsa. Ndipo tirigu ndi semolina, mpunga ndi mbewu monga chimanga ndi magwero a carbs kudya pokhapokha kuphika. chinthu chinanso chimene yaiwisi awo amalimba mtima ndi ochepa.

Pa nthawi yomweyo, sitiyenera kuyang'ana pa malonda munali kusala chakudya, Oyeretsedwa monga gwero la mavuto. Mwachitsanzo, mwapanikizika mkulu kapena kutopa, iwo ili yofunika kwambiri, mofulumira kupereka thupi ndi wambirimbiri mphamvu. Amafunika iwo ndi ubongo wathu, amene amadya 25% ya magetsi onse akulowa thupi ku chakudya. Amafunika mankhwala amenewa mu hypoglycemia pamene mofulumira kugwa misinkhu shuga magazi. Imeneyi, iwo amachita "thandizo".

Kodi kuwerengera kuchuluka kwa chakudya mu chakudya

Ndi nkhani ya zakudya mwachizolowezi wa munthu wathanzi, ndiye zofunika kukhalapo kwa zakudya zokhala ndi chakudya akuchedwa kapena yaitali. Zikuphatikizapo mkate wholemeal, Mapila, balere, maapulo, sikwashi, mapichesi. Komanso pang'onopang'ono zimam'patsa magwero mukukhulupirira leafy amadyera, bowa, anyezi. Pamene ntchito shuga magazi mlingo limatuluka pang'onopang'ono. Popeza zobwezerezedwanso chakudya pang'onopang'ono mwakamodzi, thupi amalenga kotunga mphamvu. Akutsutsana bwanji chakudya pang'onopang'ono ndi maganizo - wodwala adachira bata ndi moyenera.

Kodi kuwerengera mulingo woyenera kuchuluka kwa chakudya mu chakudya? Kuganizira ndaitchula 50-60%, muyenera kukumbukira za moyo wanu. Ngati inu zimayesetsa ntchito luntha, kapena kusuntha kwambiri, ndi chakudya zofunika m'thupi mwanu kwambiri. Komanso kulabadira zizindikiro monga index glycemic (GI). Iwo anayamba kupanga asayansi kudziwa mlingo wa kuloŵerera chakudya ndi thupi. Ngati ndi pansipa 40, ndiye mankhwala lili chakudya pang'onopang'ono, ngati zoposa 60 - ndi yachangu. Magome a zakudya glycemic angakuthandizeni kudziwa amene ndi zimene kuchuluka ayenera m'gulu zakudya zanu.