Zakudya Zachilengedwe ndi Zachilengedwe

Zamkati

• Mitundu ya michere
• Kusiyanitsa pakati pa michere ya organic ndi zochita kupanga
• Zitsanzo za michere ya organic
• Zitsanzo za michere yopanda mphamvu

Pulogalamu yazakudya Ndiwo magulu azinthu zakunja kwa thupi zomwe ndizofunikira pantchito yake yosamalira: kupeza mphamvu zamafuta osiyanasiyana, kupeza zinthu zokulira komanso kukonza minofu, ndi zina zambiri.

Popeza zinthu zofunika izi sizimapezeka mthupi (kapena sizingapangike zokha), ayenera kumeza kapena kuchotsedwa chilengedwe.

Pankhani yama cell amtundu umodzi ndi zamoyo, izi zimakwaniritsidwa kudzera mu phagocytization yazinthu zomwe mukufuna kapena kusinthana ndi nembanemba ya selo (mayendedwe am'manja). Muzinthu zovuta kwambiri, zimachitika kudzera pakudya.

Mitundu ya michere

Pali mitundu yambiri yazakudya:

• Malinga ndi kufunikira kwake. Zakudya zopatsa thanzi zofunika ndipo zosafunikiraIzi zikutanthauza kuti, michere yofunikira pakulimbitsa moyo komanso yomwe singapangidwe m'thupi, komanso michere yolumikizira yomwe ingakhale ndi cholowa m'malo mwake.
• Malinga ndi kuchuluka kwa zomwe mumamwa. Apa tili mmalamulo- mapuloteni, chakudya ndi mafuta, zomwe ziyenera kudyedwa tsiku lililonse; ndipo micronutrients, monga mchere ndi mavitamini, omwe amayenera kudyedwa pang'ono.
• Malinga ndi ntchito yake. Kusiyanitsa kumapangidwa pakati pa michere yamphamvu, yomwe imapereka zopatsa mphamvu zamoyo; pulasitiki kapena kapangidwe kake, kamene kamapatsa thupi zinthu zofunikira kuti zikule kapena kukonza zotupa; ndi owongolera, omwe amalola kukhala ndi homeostasis ndikusunga thupi pamlingo woyenera wama metabolism.
• Malinga ndi chiyambi chake. Zakudya zopatsa thanzi organic ndi zochita kupanga, ndiye kuti, zinthu zomwe maziko ake ndi kaboni ngati chinthu choyambirira, ndi zina zomwe sizili.

Kusiyanitsa pakati pa michere ya organic ndi zochita kupanga

Kusiyanitsa kwakukulu pakati pa mitundu iwiriyi ya michere kumakhudzana ndi kapangidwe kake ka maselo: pomwe michere ya organic Zimakhala ndi zinthu zopangidwa ndi atomu kuchokera ku kaboni, haidrojeni, mpweya ndi zina zotere, michere zochita kupanga amachokera ku mchere ndi zowonjezera zazitsulo monatomic.

A) Inde, Zakudya zamagulu zimaphatikizapo chakudya chonse, mapuloteni, lipids, mafuta ofunikira, mavitamini ndi ma amino acid ofunikira, zofunikira kupanga zinthu zatsopano komanso kudyetsa mphamvu zamagulu a shuga.

Pomwe michere yopanda mphamvu ndi mchere wamchere ndi madzi.

Zitsanzo za michere ya organic

1. Zowonjezera mafuta zidulo. Monga Omega-3 kapena Omega-6, awa ndi mafuta omwe thupi silimatha kupanga koma limafunikira kagayidwe kabwino ka shuga ndi lipids. Amapezeka munthawi zina zambewu, mafuta a masamba, mtedza wina, nsomba za buluu (hering'i, bonito, tuna) komanso zakudya zambiri zopangira zopangira.
2. Shuga. Monga sucrose (shuga patebulo) kapena fructose (zipatso za shuga), ambiri chakudya ndi gawo la michere yomwe timadya tsiku ndi tsiku. Izi zimapangidwa kuchokera ku kaboni, haidrojeni ndi mpweya makamaka, ndipo kamodzi m'thupi amasandulika glucose (mphamvu yomweyo).
3. Zamasamba zamasamba. Monga omwe amapezeka m'mapira, zopangidwa ndi tirigu, chinangwa, zipatso zonse ndi zipatso monga nthochi ndi maapulo, ndi imodzi mwamitundu yodziwika kwambiri chakudya chovuta zomwe timadya ndipo zomwe zimatipatsa thanzi labwino kwambiri pazinthu komanso mphamvu.
4. Mapuloteni anyama. Ili ndi dzina lomwe limaperekedwa kwa omwe amachokera pakudya nyama yanyama, kaya ndi nyama yofiira (ng'ombe, nkhumba, ma camelids) kapena nyama yoyera (nkhuku, nsomba). Ndi chimodzi mwazinthu zambiri zomwe zimapezeka kwambiri komanso zomwe zimapezeka nthawi yomweyo zamapuloteni ndi lipids kwa munthu, ngakhale nthawi zambiri siziyimira mtundu wathanzi wathanzi wakudya (makamaka nyama yofiira).
5. Mavitamini. Mavitamini ndi zinthu zofunika zomwe thupi limafunikira pamachitidwe ambiri a homeostasis ndi magwiridwe antchito wamba, koma kuti sangathe kudzipangira okha. Chifukwa chake tiyenera kuwadya mu chakudya. Pali mndandanda wamavithamini wosiyanasiyana, wophatikizidwa m'magulu osiyanasiyana kapena magulu (B complex, Vitamini C, ndi ena) ndipo amapezeka m'malo osiyanasiyana azakudya, kuyambira zipatso (zipatso za vitamini C, mwachitsanzo) mpaka mazira.
6. Mafuta. Ngakhale kuti kugwiritsa ntchito lipids mopitirira muyeso kwasanduka vuto laumoyo masiku ano, awa ndi gawo la thupi ngati malo osungira mphamvu (ma triglycerides a shuga amakhala mafuta), maziko azomanga (kuthandizira ziwalo) kapena chitetezo (zigawo za lipids zomwe amateteza kuzizira). Mafuta omwe amapezeka kwambiri pazakudya ndi nyama zanyama ndi zakudya zokazinga kapena msuzi wamafuta (monga mayonesi).
7. Amino acid ofunikira. Komanso mavitamini kapena mafuta amafuta, pali ma amino acid ofunikira m'thupi omwe tiyenera kulandira kuchokera pachakudya. Mazira, monga gwero la mapuloteni azinyama, amathandizanso kwambiri ma amino acid, omwe sali kanthu koma njerwa zachilengedwe zomwe amamangidwa. michere, mapuloteni ndi zinthu zina zovuta kwambiri.
8. Mapuloteni a masamba. Nyemba, mbewu, soya ndi zipatso zambiri ndizomwe zimapezera mapuloteni a masamba, njira zina zodyera nyama ndi mafuta ake owopsa. Ndi mapuloteniwa thupi limatha kupeza magawo osiyanasiyana kwakanthawi, monga kumanga minofu kapena kukula.
9. Zakudya Zamadzimadzi. Gwero la mphamvu, lomwe makutidwe ndi okosijeni amalimbitsa thupi ndikupitiliza kukwaniritsa ntchito zake. Zakudya zamadzimadzi (makamaka zosavuta) zimafanana mwachangu komanso mwachangu, chifukwa chake zimathandizira kuyatsa moto koma kuti usazime kwanthawi yayitali. Magwero ofunikira amadzimadzi ndi mbatata, mpunga, chimanga ndi tirigu zotumphukira.
10. Maantibayotiki. Mavitamini ambiri, monga E, ndi zinthu zina zofananira, zimakhala ndi mphamvu ya antioxidant yomwe imateteza maselo kuti asawonongeke ndikupumira komanso kutalikitsa moyo wawo. Izi antioxidant zimasakidwa kwambiri mu ma dietetics amakono, chifukwa zimatilola kuthana ndi zopitilira muyeso zopangidwa, mwachitsanzo, kumwa mowa komanso zomwe zimawononga.

Zitsanzo za michere yopanda mphamvu

1. Madzi. Ngakhale kuti madziwo ndi osavuta chonchi, ndi chakudya chopatsa thanzi ndipo ndi chofunikira kwambiri zosungunulira odziwika, omwe amapanga kuchuluka kwakukulu (kuposa 60%) matupi athu. Munthu akhoza kukhala kwamasabata osadya, koma masiku ochepa osamwa madzi.
2. Sodium. Chitsulo chosakanikirana kwambiri komanso chambiri padziko lapansi chimapanga mchere wathu wamba (sodium chloride), ndipo umagwira gawo lofunikira m'thupi kudodoma ndi mayendedwe apakompyuta (potaziyamu-potaziyamu pampu) kuti thupi lizikhala lokhathamira komanso acidity.
3. Potaziyamu. Ichi ndi chimodzi mwamchere wofunikira kwambiri m'thupi, komanso sodium ndi magnesium. Ndi imodzi mwama electrolyte, ndiye kuti, yazinthu zomwe zimasinthana ndi ma neurotransmitters ya mitsempha yayikulu ndipo imathandizira kugwira ntchito kwa minofu, kuphatikiza kugwira ntchito kwa mtima. Gwero lodziwika bwino la potaziyamu ndi nthochi (nthochi), zipatso za zipatso ndi mphesa.
4. Calcium. Maminolo omwe amachititsa kuti mafupa aume molimba komanso mphamvu zawo, komanso njira zina zambiri zamagetsi, calcium iyenera kudyedwa tsiku lililonse kudzera muzakudya zamkaka kapena masamba obiriwira obiriwira, monga sipinachi kapena katsitsumzukwa.
5. Ayodini. Iodini ndi chinthu chambiri m'nyanja komanso nyama zomwe timatulutsa m'nyanja. M'malo mwake, anthu omwe sagwirizana ndi nkhono nthawi zambiri amakhala ndi ayodini, ngakhale tonse timafunikira kuti chithokomiro chizigwira bwino ntchito, matenda a endocrine chimodzi mwazofunikira kwambiri mthupi. Zomera zamasamba (ndi zochepa zomwe zimayambitsa kuchepa kwa thupi) ndi kabichi, kolifulawa, mphukira ku Brussels.
6. Chitsulo. Mtima wa dziko lapansi ndi gawo labwino pakapangidwe kake zimapangidwa kuchokera ku mcherewu. M'malo mwathu, timafunikira pang'ono pang'ono kuti apange hemoglobin yomwe imanyamula magazi okhala ndi mpweya wopita m'thupi, komanso pazinthu zina zofunika. Zomwe zimapezeka pazitsulo ndi nyama, mazira, zipatso zouma, ndi nyemba zouma.
7. Machesi. Cholumikizidwa kwambiri ndi calcium, chinthuchi chimapanga pafupifupi 1% ya kulemera kwathunthu kwa munthu, ndipo ndi gawo la mafupa awo ndi mano, komanso kapangidwe ka ubongo. Kuyamwa kwake kumakula pakakhala vitamini C kapena vitamini A ndipo amatha kumeza ndikudya nsomba, nkhuku ndi mkaka, kapena mtedza.
8. Selenium. Antioxidant mineral, yomwe imaphatikiza vitamini E, yomwe imaphunziridwa kwambiri ngati mankhwala olimbana ndi ukalamba komanso ngati njira yothandizira kukulitsa kubereka kwa abambo. Nyama ndi nsomba ndizo zothandiza kwambiri.
9. Manganese. Zambiri zamaganizidwe ndi ubongo zimapangidwa chifukwa cha m'mphepete mwa mcherewu, monga kukumbukira, lucidity komanso ntchito zochepa zamaganizidwe, monga kupanga mahomoni kugonana, kuphatikizika kwa vitamini E komanso kupanga khungu. Amagawidwa kwambiri ponseponse pazakudya, koma ambiri, ndiwo zamasamba, nyama ndi mkaka ndizolemera mu chinthu ichi.
10. Mankhwala enaake a. Mchere wamchere wofunikira kwambiri pakulimbitsa thupi kwa thupi, komanso sodium ndi potaziyamu. Ndikofunikira pamachitidwe opitilira 300 a thupi ndipo amapezeka mumchere wamchere, komanso m'mafupa ndi mphamvu zamagetsi.

Itha kukutumikirani: Zitsanzo za Macronutrients ndi Micronutrients