Chokwadi pamusoro peKarbs, MaProteine uye Mafuta
Zvokudya zvinyorwa zvakapoteredza makhahydrates, mapuroteni, uye mafuta zvakakonzera kuvhiringidzika uye kushungurudzika nezvekudya zvakakodzera kuti utano hubudirire . Zvokudya zvitsva zvitsva zvinowedzera nguva yose ichirayira kuti tisaidye ichi kana kuti kubuda kunze kwema macronutrients anokosha munguva zhinji. Zvokudya zvakawanda zvinoshaikwa muhutano hwakakwana uye maererano nekutsvakurudza kunogona kukonzera kukanganisa. Zvakakosha kunzwisisa muviri unoda macronutrients ose kuti uve nehutano hwakanaka uye hutano hwakanaka.
Dedza Zvinyorwa Zvokudya
Kudya hutano haufaniri kunzwa semutoro kana zvakaoma. Kusiya zvenhema pamusoro pemakironi anokosha kunobatsira kuderedza kushungurudzika kwakapoteredza kudya kwakanaka. Muviri wako unoda mapuroteni, akanaka makhahydrates, nemafuta kuti ave noutano hwakanaka uye akakodzera. Kushandisa macronutrients yose kunokosha pakubudirira mune zvemitambo mitambo .
Zvokudya zvinokurudzira kubviswa kwezvinhu zvakakosha macronutrients kunofanira kukonzera mhuka isina ruvara rutsvuku. Kuderedza zvokudya zvenhema zvichava danho rokutanga kudya zvakanaka uye nei macronutrients ose achikosha.
Carbohydrates Make Me Fat
Kungotaura chete kuti "carbs" kunogona kuzarura kutsanangurira kwakaipa uye kutsanangura mashizha. Isu tauya kutenda makhahydratesiti asina kunaka uye chinokonzera mafuta asingadiwi uye muffin mbiru. Zvose zvirobho zvakatora zvinorema uye zvinofungidzirwa zvisingagumi nevakawanda "fad kudya" . Vakapomerwa zvisina kururama kuti vanokonzera kuwedzera uye kuwedzera.
Kudyidzana kwezvokudya kwakave kubudirira kuburikidza nemanzwiro atinoita pamusoro pemakhahydrates. Zvinosuruvarisa, zvizhinji zvezvitauriri hazvisi zvenhema. Ichi chikafu chikafu chakave chakanyanyisa mune dzimwe fad kudya, carbs zvakasara zvachose.
Carbohydrates inokosha macronutrient uye nheyo huru yezvigadzirwa zvehutano hwakanaka uye fitness. Izvi zvinoreva kuti muviri unoda zvakawanda zve carbs kuti zvibate zvakanaka.
Kune musiyano pakati pezvakanaka uye zvakashata makhahydrates uye kungofungisisa chete kana zvasvika pakudya carbs. Kubvisa zvakanaka carbs kwakafanana kusingaiti motokari yako ne premium gas. Mumuviri wedu haugone kushanda pasina maharo-shydrates ane utano.
Maererano nekutsvakurudza, carbs inoratidzirwa kudzivirira muviri kurwisana nehosha uye kuratidzwa kuderedza dambudziko rematambudziko emwoyo. Zvine mishonga yemakhahydrates zvinonziwo kubatsira kubatsira nekurasikirwa uye kuchengetedza chinangwa chekuita.
Kusiyana nezvinodiwa kudya zvinoda kuti iwe utende, kudya kwakapfuma muzviyo zvakakwana, zvizhinji zvezvibereko, uye miriwo inokosha kuti uve muviri wakakwana uye wakagwinya.
Ini Ndinofanira Kungodya chete Zvirineni
Mapuroteni ndiro simba rekugadzirisa misi inoshandiswa. Izvi zvinoreva kuti muviri unoda zvakawanda zveprotini kuitira hutano hwakanaka uye hutano . Zvinosuruvarisa, vazhinji vane fad kudya vakagamuchira kudarika kudarika zvinodzingwa senzira iri nani kana zvasvika pakuprotine kudya. Zvimwe zvikafu zvakatotikurudzira kudya mapuroteni chete seipi nzira yakanakisisa yekurasikirwa nehutemi.
Kudya mapuroteni pamusoro pezvinodiwa zuva nezuva kana kukurudzira kwesayenzi kunogona kunge kune utano husina kunaka mune dzimwe nguva. Mutumbi unoshandura mapuroteni akawanda kana amino acids mu ketoni. Ketoni dzinobudiswa nechiropa kana mapuroteni akawanda ari kushandiswa simba. Izvi zvinokonzera kutengesa kuchiropa uye neitsvo uye zvinogona kuva nengozi yehutano.
Mumuviri haugoni kumhanyira puroteni chete uye inoda magufidipu nemafuta semasimba ekutanga emagetsi. Maererano nekutsvakurudza, mapuroteni anozvimirira-oga anongoratidzika sekusachengetedzwa kwemaitiro asina kukwana .
Zviratidzo zvepuroteni zvichasiyana nemunhu uye chikamu chinokosha chekudya zvine utano zvakakwana. Kudya zvakasiyana-siyana zvehutano zvakakosha kubva kumaoretete emaperembudzi, ma carbs ane utano, uye mafuta zvinodiwa kuderedza mafuta uye kuwana musuru.
Kudya Mafuta Kunondiita Fat
Mafuta akafanana nemakropuhydrates akawira pasi pakuvhiringidza kunokonzera kukanganisa zvichiita kuti vanhu vakawanda varambe ivo sehosha. Dambudziko ndiro rudzi rwemafuta ari kudya. Haasi mafuta ose anosikwa akaenzana uye kudya mafuta hakuiti kuti tive nemafuta. Mumuviri wedu unoda mafuta ane utano kuti aite zvakanaka uye kunyange kurasikirwa nemafuta.
Mafuta ari kuita kudzoka kwakanaka se macronutrient ine utano inokosha pakudya kwedu. Izvi zvinoreva kuti muviri wedu unoda mari yakawanda yehutano hwakanaka uye hutano.
Maererano nekutsvakurudza, kudya mafuta ane utano kunobatsira nekurasikirwa nekuremerwa nekuchengetedza mwoyo wakagadzikana. Dietary reference intakes inopa 20-35 muzana yemakoriro edu ezuva nezuva anofanira kubva kune mafuta ane utano.
Tinofara kuti tiri kutanga kunzwisisa kukosha kwemafuta ane utano sechikamu chinokosha chekudya kwakakwana.
Kunwa Mvura Yakawanda Haisi Utano
Kunwa kwemvura kwakave nyaya yekukakavadzana. Takatanga kutaurirana kana kunwa mvura yakawandisa isingakoshi.
Kunwa mvura yakawanda kunokosha kumunhu ane utano hwakanaka uye yakakodzera hydration. Hatina kugona kupona pasina mvura uye inenge inopfuura 60 muzana yemuviri womunhu. Kunwa mvura inenge isina-brainer uye kunyanya kana iwe uri mumhanzi kune nyota cues. Kana uine nyota, muviri wako unokuudza kuti unwe mvura.
Muviri unoda mvura uye unoshandisa pazvikamu zvose zvepanyama kubva kumasero edu kuenda kuropa redu, mwoyo, mapapu, uye ganda. Kufungisisa kwemvura semuviri unokosha zvakadai sezvokudya kunogona kubatsira nekuwedzera mvura yako. Utano hwakawanda hunobatsira kubva paganda rinopenya kunorema kurasikirwa kunofanirwa nekugara hydrated.
> Sources:
> Alexandra Caspero, MA, RD, Protein uye MuAt Athlete - Unoda Zvii ?, Academy of Nutrition uye Dietetics , 12-10-14
> Dominique Adair, MS, RD, Nutrition uye Endurance Mucherechedzo- Kudya Kwekukwirira Kwepamberi, National Academy of Sports Medicine , 2014
> Harvard School of Public Health, Fats uye Cholesterol: Kunze neVakaipa, In with the Good, 2015