Kukosha KweMakrononi Aya Kumutano Wenyu
Macronutrients mishonga iyo muviri inoshandisa yakawanda uye inoda zuva nezuva. Kune matatu macronutrients: mapuroteni , makhahydrates uye mafuta. Iko huru mitatu yakasiyana nedzimwe micronutrients, iyo muviri inoda muzvidimbu zviduku, zvakadai sevithamini nemaminera . Macronutrients inopa makorikiti uye zvivako zvekukura, kudzivirira muviri uye kugadziriswa kwemuviri uye kunobatsira kuita izvi uye mamwe mabasa ezuva nezuva.
Carbohydrates
IUnited States Dhipatimendi Rezvekurima inoratidza kuti 45 - 65% yezuva rega rega caloric kudya inobva kumakrohydrate. Pane zvikonzero nei vachiratidza izvi. Chokutanga, glucidhydrate inozivikanwa semuviri mukuru wemafuta. Chechipiri, carbohydrate ndiyo nzira iri nyore yekuti muviri uchinje simba nekuenzaniswa namafuta uye mapuroteni. Pasina makodhihydrate uye yakasvibiswa uye isina insoluble fiber, inopa kuwedzera kune simba kubva paglucose, hutano hwemukanana uye kuparadzwa kwemafu zvingave zvisingakwanisi kuchengetedza. Carbohydrate inobatsira miviri yedu kugamuchira uye kusunungura zvokudya. Mimwe mienzaniso yezvokudya zvakakwirira mumakrohydrates inonyanya kuwanika muzvokudya zvemasita (sezviyo uye mbatata), michero, mukaka, uye yogurt. Zvimwe zvokudya zvakadai semiriwo, nyemba, marimu, mbeu uye cottage cheese zvine makedhihydrates, asi zvishoma.
Protein
Kana kusina glucose kana glucidheti kuti ichinje muglucose, muviri unogona kushandisa simba kuburikidza nekuchinja kushanduka kwesimba uchishandisa mapuroteni.
Dietary protein inokonzera kukura, masimba mashoma, hormone uye michina yekubudisa enzyme, kugadzirisa mishonga uye maitiro ezvirwere. Vazhinji veAmerica vanowana mapuroteni akawanda anobva pane nyama, huku, hove, nyama dzinotsiva nyama, chezi, mukaka, nuts, marisi, uye zviduku zvishoma, zvokudya zvekudya uye miriwo. Zvose zvine mapuroteni ane zvinhu zvose zvinokosha zveamino acid uye mapuroteni asina kukwana haasisina imwe kana kupfuura yeiwo munhu anokosha amino acids.
Mapuroteni asina kukwana anowanikwa muzvokudya zvakasimwa, zvakadai sehairi uye mupunga.
Mafuta
Zvimwe 20-35% yemakori ako ezuva nezuva anofanira kubva kumafuta. Mafuta ezvokudya anoshanda basa rinokosha zvikuru sezvo kusavapo kwahwo hakubvumiri miviri yedu kuwana mamwe micronutrients. Mafuta anotibatsirawo kuisa miviri yedu uye kuchengetedza maitiro edu emitambo kunze kwekusava nesimba kwesimba glucose. Fati inokoshawo mukuchengetedza maitiro uye kunonaka kwezvokudya.
Kuedza Kuenzanisa
Kunyange zvazvo kukurudzirwa kwezuva nezuva kuchiita zvinobatsira, kuwana kuenzanisa kwakakosha kwe macronutrients pazvokudya zvose kunokosha kuti urambe uine utano hwako. Izvo huwandu huwandu hwehuwandu hwakataurirwa kune rimwe nerimwe mashizha panzvimbo yekutarisira, asi kuwana chiyero chakanaka hachikoshi kudarika kuenzanisa iwe pachako. Izvi zvinoreva kuti, kuchengetedza humwe humwe huri mukati memiganhu yayo, asi kuve nechokwadi kuti unowana umwe neumwe chinangwa. Uye kunyange paunenge uchida kuchinja, iva nechokwadi chokuti uri kupedza mukana wakakwana wekoriyamu mune imwe nhengo. Zvakawanda kana zvishoma zvishoma zvichaita kuti uwane kana kurasikirwa nehutemi. Uye kunyange zvazvo kuwirirana kwako uye caloric kudya kunogona kuchinja apo iwe unotora kudya kwakadzika kwecarb, zvakakosha kuti iwe ugare uchiita zvaunofunga.
Chinhu
Macronutrients: Kukosha kweCarbohydrate, Protein, uye Fat. McKinley Health Centre University of Illinois kuUbbana-Champaign. 2014.