Zamkati
Pulogalamu ya chakudya chovuta kapena chakudya chochepa kwambiri ndi izi chakudya kapena chakudya chopangidwa ndi maunyolo ataliatali a shuga (oligosaccharides ndi kutchfuneralhome).
Mosiyana ndi chakudya Zosavuta kapena zosachedwa kudya (monosaccharides), michereyi imapatsa mphamvu kutulutsa mphamvu tsiku lonse, ndichifukwa chake nthawi zambiri amalimbikitsidwa anthu omwe akufuna kuchepa thupi.
Mwanjira imeneyi, chakudya chokwanira chimapereka chidwi chodzaza, chifukwa sichingasanduke shuga msanga ndikusungidwa ngati nkhokwe za wonenepa, monga momwe zilili ndi chakudya chosavuta. Pachifukwa chomwecho, kumwa kwawo sikulemekezedwa kwa anthu omwe ali ndi matenda ashuga kapena kusamvana bwino kwa kagayidwe kachakudya, ndipo ndi njira ina yolimbikitsira ushuga woyengedwa komanso wosinthidwa.
Zitsanzo za zakudya zokhala ndi zopatsa mphamvu
- Kukula kwathunthu. Makamaka omwe amapangidwa ndi mbewu zonse. Mwachitsanzo, ufa wa chimanga, oatmeal, ufa wa chinangwa, tirigu wokazinga, chinangwa kapena chimanga, ufa wathunthu wa tirigu kapena tirigu wosweka, muesli, manyuchi.
- Tirigu. Makamaka omwe sanakonzedwe ndikuchotsedwa michere yawo yofunikira (monga sitashi). Mwachitsanzo: quinoa, popcorn, chimanga chonse, buckwheat, balere, mpunga wamtchire kapena wabulauni, oats, nyongolosi ya tirigu.
- Masamba. Kubwera kuchokera ku nyemba zamasamba, monga nandolo, mphodza, nyemba, nyemba (zakuda, zoyera, zofiira), nandolo, nandolo, nyemba zokulirapo, nyemba zam'mimba, msuwani, soya kapena soya.
- Tubers ndi mizu. Nthawi zambiri amakhala ndi sitashi, monga mbatata (zophikidwa, makamaka), mbatata, chayote, sikwashi, chinangwa (yucca), zilazi, ndipo amakhala.
- Masamba. Makamaka omwe ali ndi calcium yambiri, monga sipinachi, chard, leeks, purslane, artichokes komanso ma kabichi ambiri. Komanso zukini, paprika ndi katsitsumzukwa, nyemba zobiriwira (nyemba zobiriwira).
- Mtedza ndi mbewu. Makamaka omwe sanakonzedwe. Monga amondi, mtedza, mtedza, zoumba, pistachios, mbewu za mpendadzuwa, chomera, fulakesi kapena mpiru.
- Zipatso. Zipatso zambiri zimakhala ndi ma carbohydrate osavuta (monosaccharides), koma nthochi (osati nthochi), mapeyala, zipatso zamphesa, mapeyala, radishi, nkhuyu, ndi nthamba zimakhala ndi chakudya chambiri. Komanso mphete ya apulo.
- Ndere ndi ndere. Zakudya zokhala ndi ma mucilage ambiri, monga agar-agar ndi zina zofiira zofiira (rhodium), kapena mbewa za ku Iceland, zili ndi chakudya chambiri chambiri.
- Masamba ndi masamba. Makamaka omwe ali ndi mucilage ndi mapadi, monga nkhaka, karoti, biringanya, tomato, anyezi ndi ziphuphu zambiri.
- Masamba obiriwira. Kawirikawiri amagwiritsidwa ntchito yaiwisi mu saladi: letesi, radicheta, arugula, watercress; kapena monga zotsekemera ndi zotupa, monga parsley, thyme ndi coriander.
- Zogulitsa mkaka. Zakudya zina, yogurt, ndi mkaka wambiri zimakhala ndi chakudya chambiri monga mkaka wa soya (ngakhale si mkaka weniweni). Kumbali inayi, mkaka ndi zotengera zake zambiri zimakhala ndi shuga monosacchotsera.
- Zakudya Zam'madzi. Ena mwa nkhono zam'madzi zimatha kukhala zopangira mavitamini (glycogens), monga mussels kapena oyster, komanso ma bivalves ambiri odyetsedwa. Komabe, ambiri amatayika pakuwongolera malonda kapena mafakitale.
- Masamba zimayambira. Olemera ma cellulose (masamba a glucose), monga udzu winawake, chives, adyo olowa, mitima ya kanjedza, kolifulawa, watercress ndi broccoli (zimayambira). Makamaka ngati amadya obiriwira kapena otenthedwa.
- Mafuta a masamba. Ngakhale sizabwino chakudya, komanso sizipereka pa se chakudya chovuta, kugwiritsa ntchito kwawo (makamaka mafuta a azitona) amalola kusunga ma polysaccharides muzakudya zamasamba komanso kuti asatenge shuga omwe ali nawo.
- Mkate ndi pasitala. Zokhazokha zopangidwa kuchokera ufa wonse kapena omwe atchulidwa pamwambapa, monga chinangwa, tirigu wathunthu, wopanda zowonjezera zowonjezera.
Itha kukutumikirani: Zitsanzo za Zakudya Zam'madzi
