Tsanangudzo dzeMitemo Yehutano: Chikafu

Zvemukati

• Amino Acids
• Ropa Glucose
• Makorori
• Carbohydrate
• Cholesterol
• Kupera mvura mumuviri
• Kudya
• Kudya Kwekuwedzera
• Kugaya
• Electrolyte
• Enzymes
• Mafuta Acid
• Fiber
• Gluten
• Glycemic Index
• HDL
• LDL
• Metabolism
• Monounsaturated Mafuta
• Nutrient
• Chikafu
• Mafuta ePolyunsaturated
• Mapuroteni
• Yakaguta Mafuta
• Sodium
• Shuga
• Yakazara Mafuta
• Trans Mafuta
• Triglycerides
• Kudya Kwemvura

Chikafu chiri pamusoro pekudya chikafu chine hutano uye chakaringana. Kudya nekumwa zvinopa simba uye zvinovaka muviri zvaunoda kuti uve noutano. Kunzwisisa aya mazwi ezvekudya kunogona kuita kuti zvive nyore kwauri kuti uite sarudzo dziri nani dzekudya.

Tsvaga dzimwe tsananguro paFitness | General Hutano | Zvicherwa | Chikafu | Mavhitaminzi

Amino Acids

Amino acids ndiwo anovaka mapuroteni. Muviri unoburitsa akawanda amino acids uye mamwe anouya kubva mukudya. Muviri unotora amino acids kuburikidza neiyo dumbu ura muropa. Ipapo ropa rinovatakura nemuviri wese.
Kunobva: NIH MedlinePlus

Ropa Glucose

Glucose - inonziwo shuga yeropa - ndiyo shuga huru inowanikwa muropa uye sosi huru yesimba remuviri wako.
Kunobva: NIH MedlinePlus

Makorori

Chidimbu chesimba muchikafu. Carbohydrate, mafuta, mapuroteni, uye doro mune zvekudya uye zvinwiwa zvatinodya zvinopa simba rekudya kana "macalorie."
Kunobva: National Institute of Chirwere cheshuga uye Digestive uye Kidney Zvirwere

Carbohydrate

Carbohydrate nderimwe remhando huru dzehutano. Gadziriro yako yekugaya inoshandura makabhohaidhiretsi kuita glucose (shuga yeropa). Muviri wako unoshandisa shuga iyi simba remasero ako, zvinyama uye nhengo. Iyo inochengeta chero imwe yekuwedzera shuga muropa rako uye mhasuru kuitira pazvinenge zvichidikanwa. Kune mhando mbiri dzekabohydrate: yakapusa uye yakaoma. Nyore makabhohaidhiretsi anosanganisira chaiwo uye akawedzera shuga. Makabhohydrate akaomarara anosanganisira zviyo zvezviyo zvakakwana nezviyo, miriwo ine sitachi nemaranzi.
Kunobva: NIH MedlinePlus

Cholesterol

Cholesterol chinhu chakafuta, chakafanana nemafuta chinowanikwa mumasero ese emuviri. Muviri wako unoda cholesterol kuti ugadzire mahormone, vhitamini D, uye zvinhu zvinokubatsira kugaya chikafu. Muviri wako unoita cholesterol yese yainoda. Zvisinei, cholesterol inowanikwawo mune zvimwe zvekudya zvaunodya. Kuwanda kwecholesterol muropa kunogona kuwedzera njodzi yako yechirwere chemwoyo.
Kunobva: National Mwoyo, Mapapu, uye Ropa Institute

Kupera mvura mumuviri

Kushaya mvura mumuviri chiitiko chinoitika kana ukasanwa zvinwiwa zvakakwana kutsiva izvo zvaunorasikirwa nazvo. Unogona kurasikirwa nezvinwiwa kuburikidza nekuweta kazhinji, kutuka, manyoka, kana kurutsa. Paunenge wapererwa nemvura, muviri wako hauna mvura yakakwana uye maelectrolyte kuti ushande nemazvo.
Kunobva: NIH MedlinePlus

Kudya

Kudya kwako kunogadzirwa nezvamunodya nekunwa. Kune akawanda marudzi akasiyana ezvikafu, senge zvikafu zvemuriwo, kudya kwekurema, uye kudya kwevanhu vane mamwe matambudziko ehutano.
Kunobva: NIH MedlinePlus

Kudya Kwekuwedzera

Chikafu chinowedzera ndicho chigadzirwa chaunotora kuti uwedzere kudya kwako. Iine chinhu chimwe chete kana zvinopfuura zvekudya (zvinosanganisira mavitamini; zvicherwa; mahebhu kana zvimwe botanicals; amino acids; uye zvimwe zvinhu). Zvekuwedzera hazvifanirwe kuenda kuburikidza nekuyedzwa kunoitwa nemishonga pakubudirira uye kuchengetedzeka.
Kunobva: National Institutes of Health, Hofisi yeZvekuwedzera Zvekudya

Kugaya

Kugaya inzira inoitwa nemuviri kupaza chikafu kuita zvinovaka muviri. Muviri unoshandisa izvo zvinovaka simba, kukura, uye kugadzirisa maseru.
Kunobva: National Institute of Chirwere cheshuga uye Digestive uye Kidney Zvirwere

Electrolyte

Electrolyte maminera ari mumuviri wemvura. Zvinosanganisira sodium, potasium, magnesium, uye chloride. Paunenge wapererwa nemvura, muviri wako hauna kukwana kwakaringana uye maelectrolita.
Kunobva: NIH MedlinePlus

Enzymes

Enzymes zvinhu zvinomhanyisa maitiro emakemikari mumuviri.
Kunobva: National Institute of Chirwere cheshuga uye Digestive uye Kidney Zvirwere

Mafuta Acid

Fatty acid chinhu chikuru chemafuta chinoshandiswa nemuviri kusimba uye kukura kwetishu.
Kunobva: National Cancer Institute

Fiber

Fiber chinhu chiri muzvirimwa. Dhayeti fiber ndiyo mhando yaunodya. Imhando yemakabohydrate. Iwe unogona zvakare kuzviona zvakanyorwa pane chekudya chikafu seyakagadziriswa fiber kana isina insoluble fiber. Ose maviri marudzi ane akakosha hutano mabhenefiti. Fiber inoita kuti unzwe kuzara nekukasira, uye gara wakazara kwenguva yakareba. Izvo zvinogona kukubatsira iwe kudzora huremu hwako. Inobatsira kugaya uye inobatsira kudzivirira kupatira.
Kunobva: NIH MedlinePlus

Gluten

Gluten ipuroteni inowanikwa mugorosi, rye uye bhari. Inogona zvakare kuve mune zvigadzirwa senge vhitamini uye zvinovaka muviri zvinowedzera, miromo mabharisamu, uye mimwe mishonga.
Kunobva: National Institute of Chirwere cheshuga uye Digestive uye Kidney Zvirwere

Glycemic Index

Iyo glycemic index (GI) inoyera kuti chikafu chine makabhohaidhiretsi chinomutsa sei shuga yeropa.
Kunobva: NIH MedlinePlus

HDL

HDL inomiririra yakakwira-density lipoproteins. Iyo inozivikanwawo se "yakanaka" cholesterol. HDL ndeimwe yemhando mbiri dzemapoprotein anotakura cholesterol mumuviri wako wese. Inotakura cholesterol kubva kune zvimwe zvikamu zvemuviri wako ichidzokera kuchiropa chako. Chiropa chako chinobvisa cholesterol kubva mumuviri wako.
Kunobva: National Mwoyo, Mapapu, uye Ropa Institute

LDL

LDL inomirira yakaderera-density lipoproteins. Iyo inozivikanwawo se "yakaipa" cholesterol. LDL ndeimwe yemhando mbiri dzemapoprotein anotakura cholesterol mumuviri wako wese. Iyo yakakwira LDL nhanho inotungamira kune kuwanda kwecholesterol mumatope ako.
Kunobva: National Mwoyo, Mapapu, uye Ropa Institute

Metabolism

Metabolism ndiyo nzira inoshandiswa nemuviri wako kuwana kana kugadzira simba kubva pane chikafu chaunodya.
Kunobva: NIH MedlinePlus

Monounsaturated Mafuta

Monounsaturated fat imhando yemafuta inowanikwa muma avocado, canola mafuta, nzungu, maorivhi nemafuta emuorivhi, nembeu. Kudya chikafu chine mafuta akawanda emonounsaturated (kana "mafuta ane hutano") pane mafuta akaguta (sebhata) kunogona kubatsira kudzikisa cholesterol uye kuderedza njodzi yehosha yemwoyo. Nekudaro, monounsaturated mafuta ane akaenzana macalorie semamwe marudzi emafuta uye anogona kupa kune huremu kuwana kana iwe uchidya zvakanyanya.
Kunobva: National Institute of Chirwere cheshuga uye Digestive uye Kidney Zvirwere

Nutrient

Nutrients mishonga yemakemikari mune chikafu chinoshandiswa nemuviri kushanda nemazvo uye kuchengetedza hutano. Mienzaniso inosanganisira mapuroteni, mafuta, makabhohaidhiretsi, mavitamini, uye zvicherwa.
Kunobva: National Institutes of Health, Hofisi yeZvekuwedzera Zvekudya

Chikafu

Iyi ndima yekudzidza inotarisa pazvinhu uye zvinhu zviri muzvikafu zvinobatsira mhuka (uye zvirimwa) kukura nekugara zvine hutano. Nutrition sainzi zvakare inosanganisira maitiro uye zvemagariro zvinhu zvine chekuita nesarudzo dzekudya. Zvikafu zvatinodya zvinopa simba (macalorie) uye zvinovaka muviri zvakadai seprotein, mafuta, makabhohaidhiretsi, mavitamini, zvicherwa, nemvura. Kudya chikafu chine hutano muhuwandu hwakaringana kunopa muviri wako simba rekuita zviitiko zvezuva nezuva, zvinokubatsira kuti urambe uine huremu hune hutano, uye kunogona kudzikisa njodzi yako kune zvimwe zvirwere zvakaita seshuga uye chirwere chemwoyo.
Kunobva: National Institutes of Health, Hofisi yeZvekuwedzera Zvekudya

Mafuta ePolyunsaturated

Mafuta ePolyunsaturated imhando yemafuta inoyerera pane tembiricha yemukati. Kune mhando mbiri dze polyunsaturated fatty acids (PUFAs): omega-6 uye omega-3. Omega-6 fatty acids inowanikwa mumafuta emuriwo emafuta, senge chibage mafuta, safflower mafuta, uye soya mafuta. Omega-3 fatty acids anouya kubva kunowanikwa masisitimu-anosanganisira canola oiri, flaxseed, soya mafuta, uye walnuts-uye kubva kuhove uye hove.
Kunobva: National Institute of Chirwere cheshuga uye Digestive uye Kidney Zvirwere

Mapuroteni

Mapuroteni ari mumasero ese anorarama mumuviri. Muviri wako unoda mapuroteni kubva muzvikafu zvaunodya kuvaka nekuchengetedza mapfupa, mhasuru, uye ganda. Iwe unowana mapuroteni mukudya kwako kubva munyama, zvigadzirwa zvemukaka, nzungu, uye zvimwe zviyo nebhinzi. Mapuroteni kubva munyama uye zvimwe zvigadzirwa zvemhuka mapuroteni akazara. Izvi zvinoreva kuti vanopa ese maamino acids iyo muviri isingakwanise kugadzira yega. Zvirimwa mapuroteni haana kukwana. Iwe unofanirwa kusanganisa mhando dzakasiyana dzemapuroteni ekudyara kuti uwane ese maamino acids anodiwa nemuviri wako. Unofanirwa kudya mapuroteni zuva rega rega, nekuti muviri wako hausi kuuchengeta sekuchengetedza kwaunoita mafuta kana makabhohaidhiretsi.
Kunobva: NIH MedlinePlus

Yakaguta Mafuta

Mafuta akazadzwa imhando yemafuta akasimba patembiricha. Mafuta akaguta anowanikwa mune akazara-mafuta zvigadzirwa zvemukaka (sebota, chizi, kirimu, wenguva dzose ice cream, uye mukaka wese), coconut mafuta, mafuta enguruve, mafuta emuchindwe, nyama yakagadzirira-kudya, uye ganda nemafuta ehuku uye turkey, pakati pezvimwe zvekudya. Mafuta akaguta ane huwandu hwakaenzana hwemacalorie semamwe marudzi emafuta, uye anogona kuita kuti hurebe kana ukadyiwa zvakawandisa. Kudya chikafu chine mafuta akazara kunokwidza cholesterol muropa uye njodzi yechirwere chemwoyo.
Kunobva: National Institute of Chirwere cheshuga uye Digestive uye Kidney Zvirwere

Sodium

Tafura yemunyu inoumbwa nezvinhu zve sodium uye chlorine - iro zita rehunyanzvi remunyu isodium chloride. Muviri wako unoda imwe sodium kuti ishande nemazvo. Inobatsira nekushanda kwemitsipa uye mhasuru. Izvo zvinobatsirawo kuchengetedza kuenzana kwakaringana kwemvura mumuviri wako.
Kunobva: NIH MedlinePlus

Shuga

Shuga rudzi rwehydrohydrate yakapusa. Ivo vane inotapira kuravira. Shuga inogona kuwanikwa zvakasikwa mumichero, miriwo, mukaka, uye zvigadzirwa zvemukaka. Izvo zvinowedzerwawo kune zvakawanda zvekudya uye zvinwiwa panguva yekugadzirira kana kugadzirisa. Mhando dzeshuga dzinosanganisira glucose, fructose, uye sucrose. Iyo yako digestive system inodonha shuga ikaita glucose. Masero ako anoshandisa glucose yesimba.
Kunobva: NIH MedlinePlus

Yakazara Mafuta

Mafuta rudzi rwechikafu. Unoda imwe huwandu hwemafuta mukudya kwako kuti ugare uine hutano, asi kwete zvakawandisa. Mafuta anokupa simba uye anobatsira muviri wako kutora mavitamini. Mafuta ezvekudya anoitawo chikamu chakakura mumazinga ako echolesterol. Haasi mafuta ese akafanana. Iwe unofanirwa kuedza kudzivirira mafuta akazara uye maframu mafuta.
Kunobva: NIH MedlinePlus

Trans Mafuta

Trans mafuta mhando yemafuta anogadzirwa kana mafuta emvura achishandurwa kuita mafuta akasimba, sekufupisa uye mamwe margarines. Zvinovaita kuti vagare kwenguva refu vasina kuenda zvakaipa. Inogonawo kuwanikwa mumakeke, makuki, uye zvekudya zvekudya. Trans mafuta inomutsa LDL yako (yakaipa) cholesterol uye inoderedza yako HDL (yakanaka) cholesterol.
Kunobva: NIH MedlinePlus

Triglycerides

Triglycerides imhando yemafuta anowanikwa muropa rako. Kuwanda kwerudzi urwu rwemafuta kunogona kukwidza njodzi yecoronary artery chirwere chemoyo, kunyanya mumadzimai.
Kunobva: National Mwoyo, Mapapu, uye Ropa Institute

Kudya Kwemvura

Tese tinoda kunwa mvura. Zvakawanda sei zvaunoda zvinoenderana nesaizi yako, chikamu chezviitiko, uye mamiriro ekunze aunogara. Kuchengeta ruzivo rwekunwa kwako mvura kunobatsira kuona kuti unowana zvakakwana. Kudya kwako kunosanganisira zvinwiwa zvaunonwa, uye zvinwiwa zvaunowana kubva muchikafu.
Kunobva: NIH MedlinePlus