Zakudya ndi chakudya, lipids ndi mapuloteni

Zamkati

• Zitsanzo za zakudya zama carbohydrate
• Zitsanzo za zakudya zokhala ndi lipids
• Zitsanzo za zakudya zomanga thupi

Ndizodziwika bwino kuti zosakaniza zomwe zimapanga zakudya zathu zimapereka, mwa njira yawo, zinthu zosiyanasiyana zamagetsi zofunikira kuti thupi lathu ligwire bwino ntchito, kotero kuti chakudya choyenera chimakhala ndimagulu osiyanasiyana azakudya: chakudya, lipids ndi mapuloteni.

• Zakudya Zamadzimadzi iwo ndi shugachakudya), yomwe imapanga mphamvu yayikulu mthupi la munthu, ndipo imadyedwa makamaka ngati ulusi, sitashi kapena shuga mwachindunji. Pogwiritsidwa ntchito mofulumira komanso molunjika kuposa zakudya zina, chakudya chimalowa mphamvu yomweyo, koma ikagwiritsidwa ntchito mopitirira muyeso zimapangitsa kuti zisungidwe monga mafuta. Zitha kukhala zosavuta (monosaccharides, of metabolism mwachangu komanso ephemeral) kapena zovuta (polysaccharides, of metabolism).
• Lipids kapena mafuta ndi mamolekyulu osiyanasiyana, ovuta komanso ovuta kuwola kuposa chakudya, osasungunuka m'madzi ndipo amagwiritsidwa ntchito kwambiri m'thupi la munthu, osati monga mphamvu yosungira mphamvu (triglycerides), komanso ngati zomangamanga (phospholipids) ndi zinthu zowongolera ( mahomoni a steroid). Pali mitundu itatu ya lipids: saturated (single bond), monounsaturated (one carbon double bond), ndi polyunsaturated (angapo kaboni ma bond awiri).
• Mapuloteni kapena ma protids ndiwo ziphuphu ndizofunikira komanso zosunthika kwambiri zomwe zilipo, zopangidwa ndi maunyolo olimba amino acid. Ndizofunikira pantchito zambiri zamthupi, zokhazokha kapena zodzitchinjiriza, ndipo zimapereka gawo lokwanira la zakudya zofunikira ndi mphamvu yayitali kuthupi, ngakhale zili zinthu zakanthawi kochepa.

Zitsanzo za zakudya zama carbohydrate

1. Mbewu. Mitundu yambiri yambewu imakhala ndi michere yambiri komanso sitashi, zonse zofunika kuzipeza. Mbewu zonse zambewu zili ndi chakudya chovuta, Mbewu zokonzedwa zimakhala ndi chakudya chosavuta.
2. Mkate. Mkate ndi imodzi mwazinthu zazikulu zopangira chakudya chamagulu amunthu, zophatikizidwa ndizotheka komanso kuphatikiza kwake. Izi zimaphatikizapo buledi wa chinangwa, tirigu, chimanga, ndi zina zambiri.
3. Pasitala. Zomwe zimachokera ku mkate, tirigu ndi chimanga semolina pasitala, komanso ngakhale mazira, ndizopangira ndalama zambiri.
4. Zipatso. Wambiri mu fructose, imodzi mwamashuga osavuta omwe amapezeka, zipatso zambiri zotsekemera zimapereka mphamvu ku thupi mwanjira zake zosavuta: nthochi, pichesi, kiwi, sitiroberi ndi apulo.
5. Mtedza. Popeza chuma chawo chimakhala ndi chakudya chochuluka, mtedza wambiri monga mtedza, nkhuyu, mtedza, ndi zoumba ndizofunikira kwambiri popanga chakudya.
6. Zogulitsa mkaka. Zotsatira za mkaka, monga tchizi ndi yogurt, kapena mkaka wosakanizidwa, uli ndi galactose wambiri, shuga wosavuta.
7. Wokondedwa. Opangidwa ndi shuga awiri (osachotsa), Amapereka chakudya chambiri komanso mavitamini ndi michere.
8. Sodas. Popeza zakumwa zambiri zotsekemera za shuga kapena zotsekemera zocheperapo potengera chakudya, zakumwa zozizilitsa kukhosi zimapatsa pang'ono shuga osavuta omwe tingafunike tsiku lonse.
9. Masamba. Mbewu ndi nyemba zambiri zimakhala ndi wowuma kwambiri, motero zimapatsa chakudya chambiri.
10. Mbatata ndi zina tubers. Olemera mu fiber komanso chakudya chambiri.

• Yang'anirani: Zitsanzo za Zakudya Zam'madzi

Zitsanzo za zakudya zokhala ndi lipids

1. Batala. Monga tchizi wokhwima, zonona kapena zonona, zotumphukazi zamkaka zimakhala zapamwamba mafuta okhutira amalola kufalikira kwake ndi kununkhira kwake.
2. Nyama yofiira. Ng'ombe ndi nyama ya nkhumba, ndiko kuti, nyama zokhala ndi mafuta ambiri monga cutlets, soseji ndi nyama yankhumba.
3. Zakudya Zam'madzi. Ngakhale amakhala okoma komanso ali ndi ayodini wambiri, ali ndi mafuta ambiri omwe amakhudza mafuta m'thupi.
4. Mafuta a masamba. Amagwiritsidwa ntchito ngati kuvala saladi kapena ngati msuzi ndi kuphika, amakhala ndi mafuta acid omwe nthawi zambiri amakhala ofunikira pamoyo.
5. Mtedza ndi mbewu. Monga mtedza, mtedza, chia, sesame, ma almond ndi mabokosi. M'malo mwake, awa amagwiritsidwa ntchito popanga mafuta ophikira kapena zokometsera.
6. Mazira. Dzira la dzira (gawo lachikaso) lili ndi zopereka zofunika kwambiri zamadzimadzi.
7. Mkaka wonse. Ngakhale kuti ndi chakudya chofunikira kwambiri cha mapuloteni komanso chakudya, chimapezanso mafuta ambiri, chifukwa chakudyachi mwachilengedwe chimalimbikitsa anthu omwe akutukuka.
8. Nsomba. Amakhala ndi mafuta ambiri omwe amapindulitsa thupi (Omega 3) ndipo amatha kuwadyetsa ngati chowonjezera pazakudya.
9. Soya kapena soya. Mbewu yamtengo wapatali yomwe imagwiritsidwira ntchito kupezako mafuta a tofu, komanso kugwiritsa ntchito kangapo m'malo mwa chakudya.
10. Fritters. Izi ndichifukwa chakukonzekera kwake, kumizidwa m'mafuta a polyunsaturated. Onse ufa, nyama ndi nsomba.

• Yang'anirani: Zitsanzo za Lipids

Zitsanzo za zakudya zomanga thupi

1. Mazira. Ngakhale mafuta amakhala ndi mafuta, mazira amakhala ndi mavitamini komanso chakudya chambiri.
2. Zakudya zoyera ndi zofiira. Popeza kuti mapuloteni amagwiritsidwa ntchito kupanga minofu ya minofu, kudya nyama ndi njira yopezera nyama zina.
3. Mkaka ndi yogurt. Amakhala ndi mulingo wokwera kwambiri wamapuloteni, chakudya ndi mafuta. Onse awiri mosiyanasiyana amasunga mapuloteni index.
4. Salimoni, hake, cod, sardines ndi tuna. Mitunduyi ndi yopatsa thanzi kwambiri, ndipo imapereka mapuloteni ambiri azinyama.
5. Mtedza ndi mtedza wina. Monga nkhuyu, maamondi ndi ma pistachio, ngakhale ali ndi lipid index.
6. Masamba. Monga nandolo, nandolo ndi mphodza, ndi gwero lofunikira kwambiri la mapuloteni, oyenera kudya zakudya zamasamba zopatsa thanzi.
7. Masoseji. Monga soseji wamagazi kapena chorizo, ali ndi mapuloteni amwazi wamagazi omwe amapangidwa.
8. Nkhumba yopanda mafuta. Monga mitundu ina ya ham ya kuswana kapena kukonzekera kwapadera, komwe kumakonda kuchuluka kwa mapuloteni pamwamba pa lipid.
9. Tchizi okhwima. Monga Manchego, Parmesan kapena Roquefort, ngakhale ali ndi mafuta ambiri.
10. Gelatin. Opangidwa kuchokera ku cartilage ya grated, ali ndi mapuloteni ambiri pakuyimitsidwa kwa colloidal.

• Yang'anirani: Zitsanzo Zamapuloteni