Kodi chakudya zambiri muyenera patsiku munthu

Kodi chakudya zambiri muyenera patsiku? Funso limeneli ndi lofunika kwa ambiri, makamaka amene sangakhale popanda mankhwala "osalungama".

Koyenera kuti thupi mphamvu anthu amabwera kuchokera chakudya ankadya. The ndondomeko ya chimbudzi mu thupi kungafanane kuyaka pamene ambiri a malonda, kuphatikizapo mafuta ndi chakudya, kapena n'kukhala kutentha mphamvu, madzi ndi mpweya.

Chakudya - zigawo zikuluzikulu zofunika mphamvu chakudya, woimira waukulu umene uli shuga. Pa mipweya iwo anawagawa dzuwa yosavuta polysaccharides. Malinga ndi digiri ya kuloŵerera mu thupi, chakudya anawagawa zidyeke ndi indigestible. Kwambiri mosavuta anaphatikizana shuga, sucrose, fructose, lactose, maltose. Mochedwa - dextrin ndi wowuma.

Ndi chakudya indigestible anafotokoza mapadi zopezeka legume, tirigu, wholemeal mkate, mbatata, kabichi, kaloti. Si odzipereka ndi thupi ndi CHIKWANGWANI, koma popanda chimbudzi yachibadwa zosatheka. Kupanda CHIKWANGWANI kumabweretsa kunenepa, matenda a mtima, gallstones, kudzimbidwa, khansa ya m'mimba ndi ena.

Kupewa akusintha yachibadwa udindo m'thupi la thupi, izo tikulimbikitsidwa kuti mlingo tsiku chakudya - dzuwa chosavuta (shuga, Confectionery, maswiti, uchi, kupanikizana) mu zakudya sanali upambana magalamu 50-100.

Chakudya, ndi kupatsa Mbali yaikulu pa calorie mafuta aphatikizidwa zakudya mu chiwerengero ndi ndithu - mu nthawi 4,5-5 kwambiri poyerekeza mafuta. Pa nkhani imeneyi, iwo ndiwo chakudya mphamvu. Nthawi zina amaona kuti chakudya - ndi "zopatsa mphamvu kanthu." Izi si choncho. Ndipotu, ngati lonse caloric wambiri adzakhala operekedwa ndi mafuta ndi mapuloteni, wosafuna kutenga mmene chakudya zambiri muyenera patsiku, kusokoneza ntchito kwa chamoyo.

Chakudya zimapezeka makamaka zakudya chiyambi mbewu. Glycogen (nyama polysaccharide) ali minofu ndi chiwindi.
Sucrose, amene ali kufunika zikuluzikulu chakudya zoona, shuga wamba, chogulitsidwa masitolo, ndipo ndicho zimam'patsa chigawo cha mikate, maswiti ndi makeke.

Pamene mphamvu yachibadwa loyenda mphamvu chakudya munali chakudya akukwana kupereka chamoyo. Ndi wopanda zopatsa mphamvu thupi amataya chakudya yopuma. Pamene owonjezera mowa calorie kuchuluka thupi amagwiritsa ntchito chiwerengero cha mmene chakudya zambiri muyenera patsiku, ndipo zochuluka zawo uyikidwa maselo mafuta monga mafuta, potero kuwonjezeka thupi ndi kunenepa amapezeka.

Kukhalabe ntchito bwinobwino anthu amafuna mlingo wina wa zimam'patsa patsiku, mu ubale umene unalipo ndi mafuta ndi mapuloteni. Chiŵerengero akadakwanitsira mapuloteni, mafuta ndi chakudya kwa munthu wathanzi 1: 1.2: 4.
Amaganiza kuti 1 g wa mafuta zili chakudya amapereka 9 kcal, 1 g wa zimam'patsa ndi 1 g mapuloteni - 4 kcal.

Kotero, momwe chakudya zambiri muyenera patsiku munthu wamkulu zaka pakati ndi kulemera kwa makilogalamu 70, umene ukugwira kuwala ntchito yamanja? Kufunika ranges kuchokera 360 mpaka 400 ga zimam'patsa zidyeke, kuphatikizapo ku magalamu 50 100 shuga, Confectionery, uchi, kupanikizana.

Mu anthu okalamba, kuyambira zaka 60, kufunika kudya tsiku chakudya zimasiyanasiyana. akuti:

Amuna kuyambira azaka 60 mpaka 74 ayenera kukhala magalamu 333 chakudya.
Amuna zaka 75 ndi kuposerapo - 290 ga
zaka akazi 60 74 - 305
Akazi zaka 75 ndi kuposerapo - 275 ga

Mmene zimam'patsa muyenera pa tsiku la mwanayo, angapezeke mu tebulo zotsatirazi:

Kuyambira zaka 1 chaka 3 akale - anali 170-180
Kuyambira zaka 4 mpaka 6 akale - anali 200-250
Kuyambira zaka 7 mpaka 9 akale - anali 270-300
Kuyambira zaka 10-12 - 320-350, ndi
Kuyambira zaka 13 mpaka 15 akale - anali 350-400

Chiwerengero cha chakudya zidyeke mu zakudya (pa magalamu 100 a mankhwala):
Yophika soseji - 1.1%, masoseji - 0.4%
Mazira - 0,9%, dzira loyera - 0,8%
Dzira yolk - 1.2% Nsomba scallops - 3.3%
Kefir mafuta - 4.5% mafuta - 0,5%
mkaka wa ng'ombe - 4.5%, zotsekemera condensed mkaka - 53,5%
Wowawasa - 4.5%, 3.1% wowawasa
Tchizi ndi mafuta zili 45% - 2.0% mafuta kanyumba tchizi - 3%
Low-mafuta kanyumba tchizi - 3.5%, n'kuwaika m'mabanzi ufa wa 1 kalasi - 52,7%
Nandolo - 50,8%, buckwheat - 64,4%
Semolina - 70,1%, oatmeal - 62%
Balere dzinthu - 70,5%, pasta - 70,9%
Mbatata wowuma - 81% ufa Tirigu 1 kalasi - 69,7%
Mpunga - 72,5%, mapira - 66,5%
Tirigu crackers - 68,2%, mkate tirigu - 50,3%
Rye mkate - 42,5%, Apricots - 12%
Zouma apricots - 63,5%, mphesa - 16,7%
Mapeyala - 10,5%, zoumba - 69%
Kiranberi - 7.5% Zouma zipatso - 51,2%
Mandimu - 9,2%, Tangerines - 9,2%
Black currant - 9,8%, maapulo - 11,5%
Nthuza - 10,7%, vembe - 8,8%
Zouma porcini bowa - 22,5%, masamba nandolo - 10,5%
Vwende - 8,6%, Courgettes - 3.5%
Kabichi - 5.2% Mbatata - 20%
Anyezi - 9,2%, karoti - 7.6%
Nkhaka - 2.9 Nchito%, tomato - 4%
Saladi - 2.1%, dzungu - 5,9%
Strawberry kupanikizana - 71,2% Koko - 38,4%
Honey - 77,7%, Walnuts - 8.3%
Shuga - 95,5% Chocolate - 50,9%