Kudya Kunopa Utano - Yakatsanangurwa Nhungamiro yeVatangi

Zvemukati

• Sei Uchifanira Kudya Utano?
• MaCalori uye Energy Balance Inotsanangurwa
• Kunzwisisa Macronutrients
• Kunzwisisa Micronutrients
• Kudya Zvese Zvikafu Zvakakosha
• Zvekudya Kudya
• Kudya Kunodzivirira Kazhinji yenguva
• Nei Chikamu Chekudzora Chakakosha
• Maitiro Ekuita Sei Kudya Kwako kune Zvinangwa Zvako
• Nzira Yokuita Nayo Kudya Kunogoneka
• Funga nezve Izvi zvinowedzera
• Sanganisa Kunaka Kudya Neimwe Hutano Hutsika
• Tora Meseji Yekumba
• Kudya Kugadzirira: Isina-Inofinha Saladi

Zvikafu zvaunodya zvine zvakakomba pahutano hwako uye nemhando yehupenyu.

Kunyangwe kudya zvine hutano kunogona kuve nyore, kukwira kweakakurumbira "dhayeti" uye dhayeti maitiro kwakonzera kuvhiringidzika.

Muchokwadi, aya maitiro anowanzo kanganisa kubva kuakakosha masimboti ezvekudya akakosha kwazvo.

Iyi inongedzo yakatsanangurwa yekutanga kune kudya zvine hutano, zvichibva pane zvazvino kuitika mukudya kwesainzi.

Sei Uchifanira Kudya Utano?

Tsvagiridzo inoenderera nekubatanidza hosha dzakakomba kune chikafu chisina kunaka (,).

Semuenzaniso, kudya zvine hutano kunogona kudzikisira zvakanyanya mikana yako yekuva nechirwere chemoyo nekenza, vatungamiriri vepasi vanouraya (,,).

Kudya kwakanaka kunogona kuvandudza ese maficha ehupenyu, kubva kuhuropi mashandiro kusvika pakuita kwemuviri. Muchokwadi, chikafu chinokanganisa ako ese maseru uye nhengo (,,,).

Kana iwe ukatora chikamu mukurovedza muviri kana mitambo, hapana mubvunzo kuti kudya kunovaka muviri kuchakubatsira iwe kuita zvirinani ().

Kubva pane njodzi yechirwere kuenda kuhuropi mashandiro uye kuita kwemuviri, chikafu chine hutano chakakosha kune ese mativi ehupenyu.

MaCalori uye Energy Balance Inotsanangurwa

Mumakore achangopfuura, kukosha kwemakoriyori kwakasundirwa padivi.

Kunyange zvazvo kuverenga kwekoriori kusingawanzo kuve kuri kwakakodzera, huwandu hwekoriori inotora ichiri kuita basa rakakosha mukudzora uremu uye hutano (11,).

Kana iwe ukaisa mune macalorie akawanda kupfuura iwe aunotsva, iwe unozoachengeta seyatsva mhasuru kana mafuta emuviri. Kana iwe ukadya mashoma macalorie pane iwe aunopisa zuva rega rega, iwe unodzora uremu.

Kana iwe uchida kudzikira uremu, iwe unofanira gadzira imwe nzira yekushomeka kwekoriori ().

Mukupesana, kana iwe uri kuyedza kuwedzera uremu uye kuwedzera mhasuru, saka unofanirwa kudya zvinopfuura zvinopisa muviri wako.

MaCalorie uye chiyero chesimba chakakosha, zvisinei nekuumbwa kwechikafu chako.

Kunzwisisa Macronutrients

Iwo matatu macronutrients ma carbohydrate (carbs), mafuta uye protein.

Izvi zvinovaka muviri zvinodiwa muhuwandu hwakakura. Ivo vanopa macalorie uye vane akasiyana mabasa mumuviri wako.

Heano zvimwe zvekudya zvakajairika mukati mega macronutrient boka:

• Carbs: 4 macalorie pagiramu. Zvese zvine starchy chikafu senge chingwa, pasita uye mbatatisi. Inosanganisirawo michero, nyemba, muto, shuga uye zvimwe zvinogadzirwa nemukaka.
• Mapuroteni: 4 macalorie pagiramu. Zvinyorwa zvikuru zvinosanganisira nyama nehove, dairy, mazai, nyemba uye dzimwe nzira dzemiriwo senge tofu.
• Mafuta: 9 macalorie pagiramu. Zvinyorwa zvikuru zvinosanganisira nzungu, mhodzi, mafuta, ruomba, chizi, hove ine mafuta uye nyama yakakora.

Yakawanda sei macronutrient imwe neimwe yaunofanira kushandisa zvinoenderana nemararamiro ako uye zvinangwa, pamwe nezvaunoda iwe pachako.

Macronutrients ndiwo matatu makuru zvinovaka muviri anodikanwa muhuwandu hwakawanda: carbs, mafuta uye protein.

Kunzwisisa Micronutrients

Micronutrients akakosha mavitamini uye mamineral aunoda iwe mune madiki madhizaini.

Mimwe yemicronutrients yakajairika iwe yaunofanirwa kuziva inosanganisira:

• Magnesium: Inotamba chinhanho mumatanho anopfuura mazana matanhatu emagetsi, kusanganisira kugadzirwa kwesimba, tsinga system basa uye mhasuru kudzvinyirira ().
• Potassium: Ichi chicherwa chakakosha pakubata kweropa, kuyerera kwemvura uye mashandiro emhasuru yako uye tsinga ().
• Iron: Inonyanya kuzivikanwa nekutakura okisijeni muropa, ayoni zvakare ine zvimwe zvakawanda zvakanaka, zvinosanganisira kuvandudza immune uye brain function ().
• Calcium: Chinhu chakakosha chimiro chemapfupa nemeno, uyezve yakakosha mamineral emoyo wako, mhasuru uye huta system (,).
• Ose mavitamini: Mavitamini, kubva pavhitamini A kusvika K, anotamba akakosha munhengo yese uye sero mumuviri wako.

Ose mavitamini uye zvicherwa "zvakakosha" zvinovaka muviri, zvichireva kuti unofanira kuzviwana kubva kuchikafu kuti urarame.

Zvinodikanwa zvezuva rega rega micronutrient zvinosiyana pakati pevanhu. Kana iwe ukadya chaicho chikafu-chakavakirwa chikafu chinosanganisira zvirimwa nemhuka, saka iwe unofanirwa kuwana zvese micronutrients izvo muviri wako unoda pasina kutora chinowedzera.

Micronutrients akakosha mavitamini uye mamineral anoita anotamba akakosha maseru uye nhengo.

Kudya Zvese Zvikafu Zvakakosha

Iwe unofanirwa kuve nechinangwa chekudya chikafu chizere kanokwana 80-90% yenguva yacho.

Izwi rekuti "chikafu chizere" rinowanzo tsanangura chikafu chechinyakare, chisina kugadzirwa chine chinhu chimwe chete.

Kana chigadzirwa chikaita senge chakagadzirwa mufekitori, saka pamwe hachisi chikafu chizere.

Zvese zvekudya zvinowanzove zvine huturu-dense uye zvine yakaderera simba kuwanda. Izvi zvinoreva kuti ivo vane mashoma macalorie uye zvakawanda zvinovaka muviri pakushanda pane zvakagadziriswa chikafu.

Mukupesana, chikafu chakawanda chakagadzirwa chine hushoma hwekudya zvinovaka uye zvinowanzo kunzi macalorie "asina chinhu". Kuzvidya muhuwandu hwakawanda kwakabatana nekufutisa uye zvimwe zvirwere.

Kubeka chikafu chako pazvikafu zvese inzira inoshanda zvakanyanya asi yakapusa yekuvandudza hutano uye kuonda.

Zvekudya Kudya

Edza kumisikidza kudya kwako kutenderedza aya mapoka ezvikafu zvine hutano:

• Muriwo: Izvi zvinofanirwa kutamba chinzvimbo chakakosha pakudya kwakawanda. Iwo akadzika macalorie asi akazara akakosha micronutrients uye fiber.
• Zvibereko: Chinhu chinotapira chinotapira, michero inopa micronutrients uye antioxidants izvo zvinogona kubatsira kuvandudza hutano ().
• Nyama nehove: Nyama nehove ndidzo dzave manyuko makuru eprotein mukushanduka-shanduka. Iwo ndiwo akakosha mukudya kwevanhu, kunyangwe kudya kwezvirimwa uye vegan kwave kuve kwakakurumbira futi.
• Nuts uye mbeu: Iyi ndeimwe yemafuta emhando yepamusoro anowanikwa uye zvakare ane micronutrients yakakosha.
• Mazai: Inofungidzirwa sechimwe chikafu chine hutano pasi, mazai akazara anotakura musanganiswa une simba weprotein, mafuta anobatsira uye micronutrients (20).
• Dairy: Zvigadzirwa zvemukaka senge yogati yechisikigo nemukaka zviri nyore, kwakaderera-mutengo sosi yeproteine ​​uye calcium.
• Zvoutano zvine hutano: Kune avo vasiri pane yakaderera-carb chikafu, chikafu chese chikafu chikafu chine mbatatisi, quinoa uye nechingwa chaEzekiel zvine hutano uye zvine hutano.
• Nyemba uye nyemba: Idzi ndidzo dzinonakidza sosi dzefibre, mapuroteni uye micronutrients.
• Zvinwiwa: Mvura inofanirwa kuumba huwandu hwekudyiwa kwako kwemvura, pamwe nezvinwiwa zvakaita sekofi netii.
• Mishonga uye zvinonhuwira: Aya anowanzo kuve akakwirira kwazvo mumanyuturu uye anobatsira masanganiswa emiti.

Kune runyorwa rurefu, heino chinyorwa chine makumi mashanu ezvikafu zvine hutano.

Gadzira chikafu chako pane izvi zvine hutano zvikafu zvese uye zvigadzirwa. Ivo vanozopa zvese zvinovaka muviri izvo muviri wako unoda.

Kudya Kunodzivirira Kazhinji yenguva

Nekutevera kuraira kuri muchinyorwa chino, iwe unozodzikisira kudya kwako kwezvisina hutano zvekudya.

Hapana chikafu chinoda kubviswa zvachose, asi zvimwe zvekudya zvinofanirwa kushomeka kana kuchengetwa pazviitiko zvakakosha.

Izvi zvinosanganisira:

• Shuga-yakavakirwa zvigadzirwa: Chikafu chakakura mushuga, kunyanya zvinwiwa zvine shuga, zvine hukama nekufutisa uye mhando 2 chirwere cheshuga (,,).
• Trans mafuta: Iyo inozivikanwawo seimwe chikamu hydrogenated mafuta, trans mafuta akave akabatanidzwa nezvirwere zvakakomba, senge chirwere chemoyo (,).
• Yakanatswa carbs: Chikafu chakakwira mumacarbons akacheneswa, senge chingwa chena, chakabatana nekudya zvakanyanya, kufutisa uye chirwere chemagetsi (,,).
• Mafuta emiriwo: Nepo vanhu vazhinji vachitenda kuti izvi zvine hutano, mafuta emiriwo anogona kukanganisa muviri wako omega 6-to-3 bharanzi, izvo zvinogona kukonzera matambudziko (,).
• Yakagadziriswa yakaderera-mafuta zvigadzirwa: Kazhinji inovanzwa senge dzimwe nzira dzine hutano, zvigadzirwa zvine mafuta mashoma zvinowanzove neshuga yakawanda kuti zviite kuti vanzwe zviri nani.

Kunyangwe pasina chikafu chakanyatso kubviswa, kudya zvakanyanya zvimwe zvekudya kunogona kuwedzera njodzi dzehosha uye kutungamira mukuwedzera huremu.

Nei Chikamu Chekudzora Chakakosha

Koriori yako yaunodya chinhu chakakosha mukudzora uremu uye hutano.

Nokudzora zvikamu zvako, iwe unowanzoita kuti urege kudya makoriyori akawandisa.

Nepo chikafu chizere chiri chakanyanya kuomesa kudya zvakanyanya kupfuura chikafu chakagadziriswa, chinogona kudyiwa zvakanyanya.

Kana iwe uri kufuta kana kuyedza kurasikirwa nemafuta emuviri, zvakanyanya kukosha kuongorora saizi yako.

Kune akawanda mazano akareruka ekudzora saizi yechikamu.

Semuenzaniso, unogona kushandisa zvidimbu zvidimbu uye tora idiki-kupfuura-avhareji yekutanga kushumirwa, uye mirira maminetsi makumi maviri usati wadzokera kune zvimwe.

Imwe nzira yakakurumbira kuyera saizi yechikamu neruoko rwako. Muenzaniso chikafu chinogumira vanhu vazhinji kune 1 chibhakera-saizi chikamu che carbs, 1-2 mapendende epuroteni uye 1-2 zvigunwe-zvakakura zvikamu zvemafuta ane hutano.

Zvimwe zvekudya zvine macalorie zvakadai setizi, nzungu uye nyama ine mafuta zvine hutano, asi ita shuwa kuti iwe unoteerera pamazana ezviyero kana uchizvidya.

Ziva masheya echikamu uye chikafu chako chose kana koriori, kunyanya kana iwe uri kufuta kana kuyedza kurasikirwa nemafuta.

Maitiro Ekuita Sei Kudya Kwako kune Zvinangwa Zvako

Kutanga, tarisa yako macalorie zvinodiwa zvichibva pazvinhu zvakaita seyako zviitiko zvezviitiko uye zvehuremu zvibodzwa

Zviri nyore, kana iwe uchida kudzikira uremu, unofanirwa kudya zvishoma pane zvaungatsva. Kana iwe uchida kuwedzera huremu, iwe unofanirwa kutora akawanda macalorie kupfuura iwe aunotsva.

Heino macalorie Calculator anokuudza iwe kuti ungadya zvakadii, uye heano mahara mawebhusaiti nemaapplication ayo anobatsira iwe kuteedzera macalorie uye zvinovaka muviri.

Kana iwe usingafarire kuverenga kwekoriori, unogona kungoisa iyo mirawo yataurwa pamusoro, sekutarisa saizi yechikamu uye kutarisa pazvikafu zvese.

Kana iwe uine chakati kushomeka kana uri panjodzi yekukudziridza imwe, iwe ungashuve kuchinjisa chikafu chako kuti chizvipe izvi. Semuenzaniso, vanodya nyama kana vanhu vanobvisa mamwe mapoka ezvikafu vari panjodzi huru yekurasikirwa nemimwe michero.

Kazhinji, iwe unofanirwa kutora chikafu chemhando dzakasiyana uye mavara kuti uone kuti iwe unowana yakawanda yeese macro- uye micronutrients.

Nepo vazhinji vachikakavadzana kuti yakaderera-carb kana yakaderera-mafuta kudya kwakanyanya kunaka, chokwadi ndechekuti zvinoenderana nemunhu.

Kubva pane tsvagiridzo, vatambi uye avo vari kutsvaga kudzikisa huremu vanofanirwa kufunga nezvekuwedzera kwavo mapuroteni kudya. Uye zvakare, chikafu chezasi-carb chinogona kushanda zvishamiso kune vamwe vanhu kuyedza kudzikisa huremu kana kubata mhando 2 chirwere cheshuga (,).

Funga yako yakazara koriori yaunodya uye gadzirisa dhayeti yako zvichibva pane zvako zvaunoda uye zvinangwa.

Nzira Yokuita Nayo Kudya Kunogoneka

Heano mutemo wakakura wekurarama nawo: Kana iwe usingakwanise kuzviona pachako pane ichi chikafu mune rimwe, maviri kana matatu makore, saka hazvina kukodzera iwe.

Kakawanda kazhinji, vanhu vanoenda pakudya kwakanyanya kwavasingakwanise kuchengetedza, zvinoreva kuti havambonyatso kukura kwenguva yakareba, tsika dzakanaka dzekudya.

Kune zvimwe zvinotyisa kuwedzera huremu zvinoratidza kuti vanhu vazhinji vanowana zvakare huremu hwese hwavakarasa munguva pfupi mushure mekuyedza uremu hwekudya ().

Sezvo nguva dzose, kuenzanisa kwakakosha. Kunze kwekunge iwe uine chakanangana nechirwere kana chinodikanwa chekudya, hapana chikafu chinofanirwa kuve chinobviswa pamiganhu zvachose. Nokubvisa zvachose zvimwe zvekudya, unogona kunyatso kuwedzera zvishuwo uye kudzikisira kubudirira kwenguva refu.

Basing 90% yekudya kwako pazvikafu zvese uye kudya zvidiki zvikamu zvinokutendera kuti unakirwe nekubata dzimwe nguva asi uchiri kuwana hutano hwakanaka.

Iyi inzira ine hutano hwakanyanya pane kuita zvakapesana uye kudya 90% chikafu chakagadziriswa uye chete 10% chikafu chizere sezvinoita vanhu vazhinji.

Gadzira chikafu chine hutano chaunogona kunakidzwa uye kunamatira nacho kwenguva yakareba. Kana iwe uchida zvekudya zvisina hutano, zvichengetedze pane imwe nguva kurapa.

Funga nezve Izvi zvinowedzera

Seizvo zita rinoratidzira, zvinowedzera zvinoitirwa kushandiswa pamusoro pe kune kudya kunovaka muviri.

Kusanganisira yakawanda yezvinovaka-dense chikafu mune chako chikafu chinofanira kukubatsira iwe kudzosera kushomeka uye kuzadzisa zvese zvako zvezuva nezuva zvaunoda.

Zvisinei, zvishomanana zvakanyatsotsvakurudzwa zvinowedzera zvakaratidzwa kubatsira mune dzimwe nguva.

Mumwe muenzaniso ivhitamini D, iyo inongowanikwa kubva kunezuva uye chikafu sehove ine mafuta. Vazhinji vanhu vane yakaderera nhanho kana kushomeka ().

Zvekuwedzera zvakaita semagnesium, zinc uye omega-3s zvinogona kukupa mamwe mabhenefiti kana iwe ukasawana anokwana kubva mukudya kwako (,,).

Zvimwe zvinowedzera zvinogona kushandiswa kusimudzira kuita kwemitambo. Zvisikwa, whey protein uye beta-alanine vese vane yakawanda tsvagiridzo inotsigira mashandisiro avo (37, 38,).

Munyika yakakwana, chikafu chako chingave chizere nezvikafu zvine huturu uye pasina chikonzero chekuwedzera. Zvisinei, izvi hazviwanzo kuitika munyika chaiye.

Kana iwe uchitoita kuedza kusingagumi kunatsiridza kudya kwako, zvinowedzera zvinowedzera zvinogona kubatsira kutora hutano hwako nhanho inowedzera.

Zviri nani kuwana hwakawanda hwemuviri wako kubva kuzvikafu zvese. Zvisinei, zvimwe zvinowedzera zvinogona kubatsira zvakare.

Sanganisa Kunaka Kudya Neimwe Hutano Hutsika

Nutrition haisiyo yega chinhu chakakosha kune hutano hwakakwana.

Kutevera kudya kunovaka muviri uye kurovedza muviri kunogona kukupa iwe kunyanya kukura kwehutano.

Izvo zvakakoshawo kuti uwane kurara kwakanaka. Kutsvagurudza kunoratidza kuti kurara kwakakosha sekudya kwehutano hwehutachiona uye kudzora uremu (,).

Kuiswa mvura uye kudya kwemvura kwakakoshawo. Inwa paunenge uine nyota uye ugare wakashambidzika zvakanaka zuva rese.

Chekupedzisira, edza kurerutsa kunetseka. Kushushikana kwenguva refu kwakabatana nematambudziko mazhinji ehutano.

Hutano hwakakwana hunopfuura nzira yekungodya chete. Kurovedza muviri, kurara zvakanaka uye kudzikisira kushushikana kwakakoshawo.

Tora Meseji Yekumba

Iwo marondedzero ataurwa pamusoro achanyatso kuvandudza kudya kwako.

Izvo zvakare zvinowedzera hutano hwako, kudzikisa chirwere chako njodzi uye nekukubatsira iwe kuonda.

Kudya Kugadzirira: Isina-Inofinha Saladi