Kudya kwakagadzikana uye kwakagadzikana kunogona kutungamirira munhu kuhuwandu hunorema. Kubva pakuona kwehutano hwehutano, munhu ane musiyano weanopfuura 10% anoonekwa seane mafuta. Muchiitiko ichi, zvikonzero zvose zve "mashizha mapfupa" kana mamwe mamiriro ezvinhu hazvibvunzwi. Kana munhu ane utano hwakanaka, anogunun'una chete nekuda kwekudya kwakakwana, kureva, nokupa muviri wake nezvimwe "simba rekudya" pane zvakakosha kuti urambe hupenyu.
Simba rekudya rinotsigira basa rinokosha remuviri rinotaridzwa mu kilocalories (kcal). kana kilojoules (kJ). Rimwe kilocalorie inenge 4.2 kilojoules.
Kuwanda kwesimba rinopedzwa zuva rega nemuviri hakurevi chete paukuru hwemuviri, zera uye zvepabonde, asiwo nezvorudzi rwevanhu. Mushandi anobata nebasa rebasa kana mudzimai weimba, zvirokwazvo, anofanira kudya zvakanyanya simba rekudya kupfuura vanhu vanoita basa vakagara patafura. Mitambo yakashanda inodawo mamwe makoriyori.
Pane humwe hukuru hunokurudzira kuti ungaverengera sei nhamba ye kilocalories kuti uchengetedze uremu hunorema: kirogiramu yehutatu hwemuviri anenge 30 kcal. pakushanda kwepakati-kukuvadza uye anenge 25 kcal yebasa rekuedza.
Saka, uyo anoda kuora muviri anofanira kuderedza kuwedzera kwe "zvokudya" simba. Zvisinei, usaderedza izvi zvinoshamisa, kureva, tora matanho makuru! Vanachiremba vazhinji havakurudzi "mishonga yekurapa", kwete kutaura nezve "zero" kudya, sezvo mumatambudziko awa muviri haurasi chete marori, asiwo zvimwe zvinhu zvakawanda zvinodiwa kuti urambe uine basa rinokosha.
Chinhu chokutanga chinodiwa chekudya kwakakwana mapuroteni , boka rezvibereko, rakabatana nevasayendisiti vanonzi mapuroteni. Zita rinobva pashoko rechiGiriki rokuti proton, kureva, rokutanga, iro rinokosha zvikuru. Iye zvino inozivikanwa kuti kune mazana emapurotini mumhando yemapuroteni akasiyana, gumi chete chete avo akakodzera mumuviri wedu. Kukosha kwepuroteni imwe neimwe kunotarisana nenhamba yezvikamu zvayo, inonzi amino acids, iyo inokosha inhengo yeprotein.
Mapuroteni anodikanwa kuti munhu aumbe zvinhu zvitsva zvemasero, kunyanya masumbu uye mwoyo. Chido chavo chinenge 0,9 g kilogram yehutatu hwehuviri, i.e. mapuroteni anofanira kunge ari 13-15% (inopfuura 20%) yehuwandu hwevanhu vakuru.
Kushaiwa kweprotheni muzvokudya kunotungamirira kukuti kushorwa kwomuviri kune zvirwere, pamwe chete nehutano hwepanyama nepfungwa, kunoderedza. Ukuwo, rumwe rutivi rweprotini muzvokudya haruitiwo basa rakanaka.
Muviri wevanhu unonyanya kukoshesa mapuroteni emhuka kubva, semuenzaniso, mapuroteni enyama, hove, mazai, mukaka nemichero yemisi. Mapuroteni akadaro akawanda uye ari akazara anokosha kune vanhu kudarika mapuroteni emiti yakabva, sezvo muviri uri nyore kubudisa mapuroteni kubva kwavari. Inofanirwa nekusika yakarongwa. Kunyange zvakadaro, masayendisiti anokurudzira kuvhara kudiwa kwezuva nezuva kweprotini ne40-50% nemaproteine emhuka kubva, nemamwe-mapuroteni emiti yakabva. Chimwe chezvikonzero zvekurudziro ndezvokuti mapuroteni emhuka anowanzovharwa nehuwandu hwemafuta, chimwe chikonzero ndechekuti mapuroteni emiti yakasikwa anotsiva zvachose mapuroteni emhuka uye anonyorerwa nyore nyore nemuviri.
Mafuta haadanidzi pasina mubatsiro wekukwana nhamba imwe chete, gramu imwechete ye mafuta ine 9 makori. Kuwanda kwemafuta emuviri kunochengetwa pasi peganda pa "zuva remvura", uye nekuda kwemamiriro ehupenyu hwevakadzi, kukwanisa kukudziridza kwakasimba.
Asi, zvakasikwa, munhu haagoni kuita pasina mafuta asina mafuta, munhu haagoni, mafuta anowanikwawo pakuchengetedza muviri. Semuenzaniso, mavitamini A., D, E uye K anogona kuparadzaniswa mumuviri chete nekuderedza imwe mafuta.
Zvose zvinodya zvinodyiwa zvine glycerin uye mafuta acids. Zvichienderana nenhamba yeatomu e-hydrogen, yakazara acids ine nhamba yakanyanya yeatomu ehydrojeni, iri nyore insaturated mafuta acids uye insaturated zvisaturated zvinowanzozivikanwa. Yakagadziriswa uye iri nyore isina unsaturated mafuta inoita kuti mhuka mune mamwe mamiriro ezvinhu inogona kugadzirwa, kunyange zvakadaro nhamba ye unsaturated mafuta acids, inonziwo irreplaceable, kana inokosha, inofanira kuwanikwa pamwe chete nezvokudya. Kunyanya kukosha pakuchengetedza hutano ndeye linoleic acid, muhuwandu hwakawanda huri mumafuta emiriwo, somuenzaniso, muhushoni, soybean uye chibage. Munguva yezvokudya kana mushure maro kuti uchengetedze uremu hunorema, usarega mafuta, atinoparadzira chingwa, kunyanya sezvo kune marudzi akasiyana e margarine nehotela, asi zvisati zvisinganakidze kutora.
Kana uchida kufara kunokosha kushandiswa kwemiti yemafuta yemafuta kana yemafuta emhuka, uye kuti uite zviduku zvidhori zvepamusoro pazvinotora kutora huwandu hwakakosha hwemafuta yekugadzira.
Chechitatu chekupa simba kwemuviri wedu makhahydrates , anosanganisira kabhoni, hydrogen, uye oksijeni, nepo hydrogen neokisijeni zviri mukati mazvo zvakaenzana semvura. Carbohydrate inowanikwa mukudya kwedu nenzira yehuga, starch uye fiber. Nheyo yemakhahydrates ndeye inonzi yakasviga shuga - glucose uye fructose. Kubva pakubatanidzwa kwemashuga maviri mashomanana kune imba yakawanda shuga. Kana yakawanda ishuga isinganzwisisi yakabatanidzwa, yakaoma makhahydrates anotanga: starch uye fiber. Fiber ndeyeboka re ballast zvinhu uye harina kuparadzaniswa mumuviri, asi rinoshandisa kudzora kugadzirisa uye kunogadzira pfungwa yekunakidza, manzwiro aya anonyanya kuratidzwa mushure mejisi ndiro, pakati pezvimwe zvinhu, pasinei nehuwandu hwezvakakora mukati maro, mupunga ibhuku rakanakisisa rekudya.
Starch, pane zvinopesana, mukugadzirwa kwekudya kunoparadzaniswa mumutumbi kuva mashuga mashoma, nenzira, chete inotakura ropa.
Mahydrohydrates akawandisa anonyanya kuwanikwa muchingwa, mbatatisi, mupunga uye pasta. Izvi zvinogadzirisa pfungwa dzisinganyatsooni, sezvo dzichipinda muropa kwenguva yakareba, muzvikamu zviduku zvichienderana nekugadzikana kwevakavakwa uye nguva yakawanda yekudiwa kwekudya kwavo nemuviri. Somugumisiro, simba rinopinda mumuviri rinopedzerwa zvakanyanya kupfuura mushure mekudya kwemashuga uye kudya kwekudya-shuga, iyo, kunyange zvazvo ichipa muviri simba guru. Kusashandiswa simba, zvinosuruvarisa, hazvibvi pamuviri nenzira yega, asi zvinoshanduka kuva gligocene, starch yemhuka, uye inenge yakachengetwa mumasumbu uye chiropa. Zvisinei, matanda aya anokurumidzira kuputika iyo inowanikwa kwavari "nzvimbo. Zvasara zvakanyanyisa, mukugadzirwa kwemetabolism zvinoshanduka kuva mafuta uye, zvakasikwa, zvakasarudzwa mumafuta ezvokudya. Nokudaro, maswisi, kunyanya mikate uye chingwa chakachena nokukurumidza zvinobatsira pakuonekwa kweuwandu hwekureruka, uye avo vanoda kushaya uremu kana kuchengetedza uremu hwavo muzvigaro, zvakanakisisa kuvadya zvishoma kana kurasa zvachose. Vaya vari pakudya, zvakanakisisa kuti zvibvise zvachose kubva pakudya. Kana ukasarudza rudzi rwakanaka rwechingwa, zvinoshandiswa kutora chingwa nehupamhi hwezvinyorwa zve ballast substances, somuenzaniso, chirwere cheshuga kana chizere neine bran, asi, kune rumwe rutivi, unogonawo kutenga chimedu chechingwa chegorosi chakashambwa nguva nenguva.
Zvakanyatsorongedzerwa shuga muhupenyu hwakachena, zvinodiwa kuti urambe uchi. Nekunakidza, chete saccharin kana shuga-like granules inokurudzirwa.
Vitamine ndiyo inonyanya kukosha kwekudya kwevanhu. Sezvo muviri wemunhu pachawo usingagadziri kana kugadzira mavhithamini mune zvishoma, zvakakosha kuti ugamuchire navo nezvokudya zvakakwana. Uyewo mapuroteni. Mavhithamini, kutanga kwezvose, anopiwa mumuviri nechikafu chekudya, nokuti michero inokwanisa kugadzira mavitamini pachavo.
Muzvokudya, mavhithamini anowanikwa mune zvishoma, zvisinei anonyanya kukanganisa muviri, achikurudzira uye achitungamira zvirongwa zvehupenyu hwehupenyu, uye somugumisiro unobatsira kushaiwa simba kwekuita kwebasa rinokosha.