Zuva rega rega mune zvenhau kune ruzivo rutsva runofadza nezvekudya kunovaka muviri. Zvimwe zvinhu zvinoshanduka zvakakurumidza zvokuti hatina nguva yekutevera izvi. Takavhiringidzika, chii chinobatsira, uye chinokuvadza, chii chaunogona kudya uye chausingagoni. Mukati, kudya kwakakwana kwakakwana kune vose hakugoni kuva. Izvi zvinongova munhu oga. Asi nheyo dzehutano hwehutano hwakanaka hadzina kuchinjwa. Saka, kudya kwakanyatsonaka: chinangwa, mazano-musoro wekukurukurirana nhasi.
Zvinosuruvarisa, ruzivo rwakawanda pamusoro pekudya kunovaka muviri kunowanzotora nhau, panzvimbo pane chokwadi chakavimbika uye chakavimbiswa. Kune zviuru zvemabasa akabudiswa pamusoro pezvokudya, asi yeuka kuti ivo vose vanoedza, dzimwe nguva vanovakirwa chete pane zvinotarisirwa nevatsvakurudzi. Pachikonzero chavo, zvirevo zvizhinji hazvigoni kutorwa. Uye bedzi nokuti kudya uye kudya kunovaka muviri kwakave dambudziko guru rehutano hwevanhu, ruzivo rwakadaro runodiwa zvikuru. Ndezvipi zvinovaka muviri zvakakwana? Chii chinokonzera mazwi aya uye zvinokwanisika kugadzira kudya kwakanaka pane zvose?
Zvokudya zvinofanira kuva zvakanyatsojeka - izvi hazvina mubvunzo. Izvi zvinorevei? Kudya kwezuva rimwe nerimwe kunofanira kuva nezvinhu mazana mazana zvakasiyana zvakakosha muupenyu, asi mune zvimwe zvakati. Semuenzaniso, 60 mg mavitamini C, kana 5 gramu yemunyu. Kuti tidye hutano uye tanzwa zvakanaka, tinofanira kudya zvishanu zvezvibereko nemiriwo zuva. Izvi hazvirevi kuti iwe unoda kudya katanhatu panguva yezuva kuti ubvise ndiro yose yehadhi. Kungova mazambiringa mashoma anogona kuzadza imwe kushumira. Iwe uchafanirwa kuverenga yako "dose" yevithamini yako nezera rako, zvepabonde uye uremu.
Kushandiswa kweshuga kunofanira kuderedzwa
Iyi mazano inofanira kunyanya kunetseka majisi mumakadhibhodhi mabhokisi ane chengwaru cheshuga. Nyanzvi dzinokurudzira kuverenga zvakajeka mavara. Yeuka kuti shuga mubvunzo wakaoma. Chinhu chinokosha ndechekuti yakadanwa chaizvo. Glycemic index (GI), ndiko kuti, ruzivo pamusoro pechingave chiyero cheglucose muropa mushure mekudya chibereko. Iyo yakakwirira yeGI, iyo yakakwirira shuga yeropa. Kushandiswa kwezvokudya neGI yakakwirira kunotungamirira kuruka rakapinza muzinga rehuga mukupindura "guru" re insulini. Nokudaro, nenguva yenzara, iwe unenge uchida zvikuru kune zvipfeko zvinotapira-zvinokonzera kuwedzera kwakanyanya muhuwandu hwehuga muropa. Kwekanguva iwe unonzwa kufungidzira, iwe une simba rakawanda uye pfungwa yekugadzirisa nyaya dzehupenyu. Ichi ndicho chirevo chechiito che shuga - "nhema" simba. Asi izvi ndezvenguva pfupi, semugumisiro wausingadi kunyange kudzokera kune imwechete yezinga yehuga yepamusoro, uye iyi yezinga iri kunyange yakaderera. Ipapo unonzwa uine nzara, asi iwewo unorara. Mimwe michero yakawanda seye peaches yakachena, cherries, plums uye mazambiringa anokonzera mazamu ane pfupa yeglycemic index, saka haibvumi kukurumidza kuchinja kwenjodzi mu insulin. Usakanganwa zvakare kuti michero nemiriwo inobva kune izvo zvinonzi "biologically inoshanda", uyewo vitamini C.
Asi chenjerera: huwandu hwehuga muropa hwakaoma kwazvo! Hazvibviri kubvisa zvachose zvachose kubva pakudya kune chero mamiriro ezvinhu. Chimwe chikamu chokoti yakanakisa hachikukuvadze - asi, chichasimbisa ubongo hwako nekuvandudza mafungiro ako. Asi zvimwe zvigadzirwa, kunyange mumatare maduku, zvinogona kuchinja huwandu hweglucose, iyo mumamiriro ezvinhu akadaro anokonzera kukohwa kweadipose tissue.
Zvakadini namafuta?
Vanhu vanorota kuva nechimiro chakanakisisa, kazhinji vanozvinyima zvachose kushandiswa kwemafuta chero kupi zvako. Vanofunga kuti ichi ndicho chikonzero chekudya kwakakwana, imwe nhengo iyo mitemo isina kumbobvunzwa zvachose neiri. Izvi zvinonyanya kuipa! Zvakare, cherechedza kuti mamwe mafuta asingatsvaki anodikanwa muupenyu. Mafuta ezvokudya anofanira kunyanya mukudya, kunyanya mafuta ekuputika, ayo ari kuwanikwazve patsva. Mafuta ezvipfuwo haafaniri kudiwa muupenyu, sezvinopupurirwa nemamiriyoni ezvirimwa uye mushonga wepamutemo.
Zvisinei, iyo inotyisa zvikuru kutengesa mafuta, kureva, avo avo vakave vachidzokidzwa kudzokorora kupisa. Kazhinji, nokuti vanachiremba vakawanda vari kukumbira kudya kwekutsanya. Iyo iri munharaunda ye "kudya kwakakurumidza" iyo vanoshandisa kakawanda mafuta anopisa. Inofanirwa kubika, somuenzaniso, maFries echiFrench kana donuts, imbwa dzinopisa kana humburgers. Mafuta aya anogadzira zvinhu zvinokurudzira kuwanda kwemazivo mushure mekutanga kwechirwere uye zvinogona kuva checenogenic. Zvokudya zvinokurumidza zvakare zvine kanyori yakanyanyisa. Rimwe ramasikati kana uchishanyira zvokudya zvekudya zvinotsvaga zvinenge 1000 makoriori, asi muupenyu hwezuva nezuva haufaniri kudya zvinopfuura 1500 makoriori pazuva. kureva kuti, imwe kudya kwemanheru inenge inenge yakakwana yezuva nezuva.
Deredza kuderedza munyu
Munyu ndechimwe chezvinhu zvakakosha muupenyu, asi chete muhuwandu hwe 5 g pazuva. Izvi zvinogona kuwanikwa nyore nyore pasina kuwedzera kumwe kudya kunovaka kune zvokudya zvedu. Ichokwadi ndechokuti munyu watova mune zvekudya zvakawanda. Nyanzvi dzinofunga kuti saltcellars inofanirwa kunyangarika zvachose kubva pamakicheni edu, nokuti zvigadzirwa zvemazuva ano zvekudya zvatove zvine munyu. Semuenzaniso, muzvokudya zvechikafu nemaseseji munyu ane inoda zuva rega rega yega magiramu zana. Isu tose tinoda munyu, haisi tsika chete, iyowo tsika yakaipa. Panzvimbo pezvakatarisirwa 5, tinodya anenge 12-15 magiramu emunyu pazuva. Zvinosuruvarisa, miviri inobata hutano hwevanhu munyika yedu inozvidza dambudziko iri. Munyika dzakabudirira, dzakadai seDenmark, Hurumende yeHurumende yakabudisa chirevo kuti kuderedze kuwanda kwemunyu mune zvigadzirwa zvekudya. Nheyo dzemitemo yakadaro dzakanzwisisika, uye migumisiro yehuwandu yemunyu mumuviri inonyanya kuoma. Chinhu chimwe chete somuenzaniso: munyika umo mumwe mutero unoshandiswa wemunyu unodarika, pane nhamba isina kuwandisa yemarwadzo uye kufa kwemakore makumi matanhatu. Yeuka kuti munyu unodya mune zvekudya inongova tsika yakaipa. Ngatitangei kushanda pane izvi, nokuti kuparadzira michena yakawanda mune imwe nhumbi inouraya chaizvo inonaka uye inonakidza mhando yemiriwo, nyama uye mishonga yemiti. Uye pakupfuura tinokuvadza utano hwedu.
Cholesterol
Cholesterol inofanirwa kuti kushanda kwemuviri - pasina iyo kwaisazove zvinhu zvakadai sehomoni kana bile acids zvakakosha pakugadzira mafuta. Asi kana yakawandisa, inotanga kuunganidzwa mumidziyo yeropa, zvichiita kuti atherosclerosis. Muchizoro, ropa rinopera, uye zvino zvinyuchi zveIschemia nemoyo zvinokanganisa. Nokudaro, kuderedza cholesterol inokosha zvikuru.
Asi zvinokosha kuziva kuti kune pfungwa dze "zvakanaka" uye "zvakaipa" cholesterol. Mashoko akajeka kupfuura mamwe ose atinowana, kana tikapfuura kuongororwa ropa, izvo zvinoratidza huwandu hwekutsvaira muropa, uchichiparadzanisa muzvikamu. Cholesterol zvirokwazvo ine miviri miviri: yakanaka (HDL) uye yakaipa (LDL). Tinoda kuderedza huwandu hwe "bad" cholesterol, iyo inonyoresa nyore mumasvingo ematetari. Maererano nenyanzvi, huwandu hwe "bad" cholesterol haufaniri kudarika 130 mg / dl. A "good" cholesterol inofanira kunge iri 35 mg / dl. mune varume uye 40 mg / dl. mumadzimai, nepo huwandu hwecholesterol muropa haufaniri kudarika 200 mg / dl.