Mukati
Nezve iyo mirau pazvinhu zvakasiyana zvakakosha - mavitamini uye zvicherwa - isu takanzwa kakawanda. Zvichida mumwe nemumwe wedu akatora mavitamini pane imwe nguva yehupenyu. Zvinhu izvi zvinodaidzwa kunzi "micronutrients" nekuti huwandu hwayo hudiki zvakanyanya kana tichienzanisa nehuwandu hwechikafu, uye hapana chidimbu chakakura chehuremu hwekudya kana simba remuviri. Asi zvinhu zviri sei ne "macronutrients" - mapuroteni, mafuta, uye carbs? Pane here "akakosha" kukosha kune aya manyowa? Iko kune kwekumanikidza kushoma kana kunonyanyisa? Pane chero chinhu chakanaka kana chakaipa ku "overeat" carbs? Mafuta "asina kudya"?
Zvinotoshamisa ndezvokuti, kunze kweiyo inodiwa mashoma mapuroteni uye akakosha amino acids, uye mhando mbiri dzemafuta akakosha, uye ese mamwe maitiro ekushandisa kwema macronutrients, parizvino ari pasi pekutsvagiswa nzvimbo yeruzivo nezve chikafu, zvichikonzera kusawirirana kwakakomba. Kusvika pari zvino, sainzi yepamutemo haigone kukurudzira chakaringana kune wese munhu chiyero cheP / C / F. Chero nhamba dzawakasangana nadzo mumabhuku dzinogona kunge dziri dzekurumbidza dzega kana avhareji yakapihwa saizi uye kune vanhu vakasiyana, vanogona kugamuchirwa mumatanho akasiyana Pari kure pfungwa chete ndeye caloric - ndiko kuti, huwandu hwesimba hwese hunogadzirisa kuti mukureba kwenguva chinoshandura sei huremu, zvingangoita zvisinei nehukuru hweiyo yega yezvinhu zvekudya. Pazasi isu tichaudza nezve makuru mapoinzi ane chekuita neuwandu uye mhando yemacronutrients akasiyana, uye nekupa mimwe mitemo iriko munyika. Avo vanongofarira pfupiso yekuwana uye nhamba, vanogona kusvetuka kusvika kumagumo.
MaProteins
Pasina mubvunzo, protein ndiyo yakakosha pane macronutrients. Kana pasina kukuvara kwakakura kuhutano hwemunhu kunogona kukonzerwa neasina ma carbs kana asina mafuta (kunze kwekushomeka), kusavapo mukudya kwehuwandu hwakakwana hweprotein kwemavhiki mashoma, dzimwe nguva mazuva, kurova kune ese masisitimu yemuviri, kusanganisira iwo achakurumidza kuoneka pakushanda kwema immune system, kuumbwa kweropa, mhando yeganda, maitiro ekupora / kupora.
Minimum zviyero zvekudyiwa kwepuroteni yakazara uye yega amino acids yakatemwa. Kwenguva yakareba, vakatora nzira yemitemo inosungirwa munyika dzese uye padanho repasi rose. Munyika zhinji, zvinosvika ku0.8-1 g yeprotein pa kilogiramu yehuremu hwemuviri, chero zvichabatsira kuti mapuroteni (nenzira dzakasiyana atsanangurwe zvakasiyana). Mune zviyero zvemunyika yedu yakazara mapuroteni chikafu chinoonekwa seicho, umo makumi mashanu kubva muzana epuroteni anobva kunobva mhuka.
Asi kana iri iyo yepamusoro muganho wekudya kweprotein, hapachina chokwadi. Mitemo yenzvimbo yakachengeteka yemapuroteni anoshandiswa anonzi 100-160% yeyakajairika. IWHO inogumisa kuti kanokwana kaviri huwandu hweprotein hune hukama neyakajairika hwakachengeteka. Mune eAmerican zviyero, inogamuchirwa yeprotein yekudyiwa inoonekwa mukati me10-35% yesimba rekushandisa (kutora chikafu chakanaka).
Ongororo dzakawanda dzinoratidza kuti huwandu hukuru hwevanhu vari kudya mapuroteni muhuwandu hweanopfuura 2 g / kg pasina zvinokuvadza. Kune rimwe divi, mune zviitiko zvekukundikana kwetsvo kana kusagadzikana mudumbu rekugaya zvakawandisa mapuroteni zvinogona kukuvadza muviri. Izvo zvakakosha kuti uzive kune avo vanobatanidzwa mukuvaka muviri uye mamwe maekisesaizi esimba, nekuti kunyangwe hazvo izvo zviedzo zvakaratidza kuti kudyiwa kweproteineti inopfuura 2G / kg hakuna kusimudzira kukura kwemhasuru uye kuita kwemitambo (uye mumitambo isiri yechisimba inopfuura 1.5 g / kg), chitendero chakakurumbira chekuti "paunonyanya kudya mapuroteni, mhasuru inokura".
Pane ongororo yakasarudzika pamusoro pehunhu hwakaipa hwehuwandu hwakawanda hweprotein inoshandiswa kune itsvo, kukura, uye kugadziriswa kwemapfupa ane hutano, itsvo matombo, uye chirwere chemoyo. Asi mhedzisiro mizhinji ichiri ine nharo uye hapana zvakadzama generalizations panguva ino inogona kuitwa, zvirinani mukati mematanho ari pamusoro.
Asi zvakakosha kuyeuka nezvekupa muviri muviri mvura yakawanda uchidya yakawanda mapuroteni: kusiyana nemamwe macronutrients, protein haina kukwanisa kupiswa zvizere nemuviri, saka isina kushandiswa nitrogen inosungwa muurea uye inoburitswa kubva muropa kuburikidza itsvo, uye izvi zvinoda huwandu hwakawanda hwemvura.
Zvakare, havazi vese vanhu vanokwanisa kutora yakawanda puroteni. Kune mumwe munhu zviri nyore kudya 200-300 g protein pazuva, vamwe vanhu vanogaya zvakaipa kunyange magiramu zana nemashanu. Kune mishumo yekuti zvishoma, kugona kugaya huwandu hwakawanda hweprotein hwakafanorongedzerwa nemajini, uye kune vamwe vevanhu vekuMadokero - vanopfuura 150% yevagari vanoshivirira zvakakura nematanho azvino, huwandu hwepuroteni yezuva nezuva.
Nezve kushandiswa kwekudya kwakakwira muprotein yekuderedza uremu, kudya kwakadaro kwakaratidza mapoinzi maviri akanaka:
- Mapuroteni - iyo "inogutsa" macronutrient. Iyo inopa yakarebesa kuguta, uye inopa iyo yepamusoro "thermic athari".
- Mapuroteni, mukuwedzera mugove mukushomeka kwesimba kwesimba, anobatsira kuchengetedza mhasuru panguva yekurema uremu.
Saka dzakawanda nzira dzekudzikisa uremu dziri kushandisa chikafu chine huwandu hwakawanda hweprotein seyakanyanya kugadzikana, kana kutonyanya "kushanda" kwekudzikisa uremu. Kunyangwe iyo chaiyo miedzo inoratidza kuti iyo hombe kesi ichiri mumakoriori, kuguta, uye kuchengetedza mhasuru, zviripachena, izvo zvakakosha zvinhu izvo zvisina kunangana zvinokanganisa kushanda kwenguva refu kwekudya.
Zvakare, kune chikafu chakakurumbira umo mapuroteni anogona kudyiwa muhuwandu husingagumi, uye haugone kudya chero chimwe chinhu. Kudya uku kunoshanda chaizvo, nekuti huwandu hwemazuva ese hweprotein hunogona kugadzirisa chiropa neitsvo, ndeye 250-400 g, izvo zviri pachena kuti ishoma pane yako yemazuva ese calorie (2000 - 3000 kcal).
Nekudaro, kune avo vari kuyedza kurarama pakudya kwakadai, zvinobatsira kuziva nezve zviratidzo zveprotein chepfu uye kuongorora hutano hweitsvo dzavo. Zvinoseka kuti protein poisoning muChirungu inowanzodaidzwa kuti "tsuro nzara". Yakatanga kurondedzerwa kumaNorth America maIndia akamanikidzwa mune dzimwe nguva dzehupenyu kungori nyama yakaderera-mafuta yetsuro. Kana mukati mevhiki vakatadza kuwana mamwe mafuta kana makabhohaidhiretsi chikafu, vakatambudzwa, manyoka, kurwadziwa nemusoro, kushaya simba, uye nzara isingadzoreke.
Naizvozvo, kusarudza chikafu chako, chengeta mupfungwa zvese zviri pamusoro uye tora zvinokukodzera.
mafuta
Dambudziko rekushandisa zvakakwana kwemafuta rinopaza rikaita mibvunzo yakati wandei:
- Kupa akakosha mafuta acids (omega-6 uye omega-3).
- Kupa kwekugaya zvakakwana
- Kugadziridza kwenjodzi dzezvirwere zvakasiyana siyana.
Ngatitangei nenyaya yekuti mamwe mafuta (omega-6 uye omega-3) akakosha, muviri haugone kuzvigadzira wega uye unofanirwa kuuwana kubva kuchikafu. Kunyangwe ichi chokwadi chiri pachena, iyo chaiyo saizi yezvinodiwa zvevanhu mune izvi zvinovaka haina kusimbiswa, inokurudzirwa neiyo WHO yakajairika yakaderera zvakakwana (AI - Inokwana Intake) ye omega-3 iri 0.5%, zvine macalorie (pano anotaurwa kwese kwese, kana zvisina kutaurwa neimwe nzira, zvikamu zvinoreva huwandu hwesimba rekudya) ye omega-6 2.5%. Kukundikana kwakakomba kunowanzoitika kana kunwa kuri kuwanda kudiki, uye kushomeka kwe omega-6 kunoratidzwa, kutanga uye kunyanya, muganda uye chiropa, uye omega-3 muzviratidzo zveitsinga.
Nyika dzakasiyana dzine zviyero zvakati siyanei pane zvidiki zvinotenderwa, asi, sezvichakurukurwa mberi, kuwanda kweuwandu uhwu kunobatsira kwazvo, uye nekudaro kunowanzo kumisirwa renji rinokurudzirwa.
Kubva pakuona kwekukanganisa kugaya, mafuta anokurudzira kunwiswa kwemavhitamini ane mafuta, pamwe nekudzora kufamba kwechikafu kuburikidza negwara rekudya, iro rinovandudza kunwiwa kwechikafu chisingakundike. Kudzikisa huwandu hwemafuta pazasi pe20% kune njodzi nekuti inogadzira njodzi yekumwiwa kwakashata kwezvimwe zvinovaka muviri uye inoshaya akakosha mafuta acids.
Ngatitendeukire kuchimiro chemuviri chemafuta akasiyana siyana uye maitiro avo panjodzi dzakasiyana.
Kubva pamaonero ekuderedzwa kweropa cholesterol, kunyanya LDL, zvinobatsira kudzikisa huwandu hwakazara uye mafuta eTRAN mune chikafu. Mumitemo yepasi rose inotsanangurwa seyakawanda inobvumidzwa, 10% yakazara uye 1% TRANS mafuta, asi kodzero inokurudzirwa, kana zvichibvira, kudzikisa huwandu hwavo mukati kuchengetedza kudya kwakaringana.
Ipo polyunsaturated fatty acids zvakanyanya kudzikisa huwandu hweLDL uye kuwedzera HDL. Zvichienderana nezvirambidzo, izvo zvinokurukurwa pazasi, zvinokurudzirwa kuwedzera chikamu chavo mukudya. Polyunsaturated omega-3 inoderedza kuumbwa kwetrombus, saka kuwedzera kwechikamu chavo kunoonekwawo kuchishanda mumamiriro ekuderedza CVD.
Asi zvirambidzo pahuwandu hwehuwandu hwemafuta e polyunsaturated, kunyanya omega 3, yakanyanya kusimba. Polyunsaturated mafuta kana akadyiwa muhuwandu hwakawandisa, anotungamirira mukusimbiswa kwemaitiro e lipid peroxidation, iyo inoparadza sero membranes. Kunyanya kuwedzera mamiriro acho kushaikwa kwevhitamini E. iyo Maximum mari inotenderwa pari zvino nemitemo yenyika i9% ye omega-6 uye 2% kune omega-3 muchimiro che alpha-linolenic acid (rangarira, iyi ndiyo "muriwo" omega-3 kubva kuFlaxseed uye soya bean mafuta, walnuts, nezvimwewo). Uyezve inobvumirwa kusvika ku2g (maererano nemaitiro eU.SA nedzimwe nyika kusvika ku3 g) "refu-chain" omega-3 (omega-3 kubva kuhove dzine mafuta, DHA + EPA, docosahexaenoic+eicosapentaenoic acid).
Kunze kwezvose zviri pamusoro, kune vanhu vane hutano, sainzi yemazuva ano haina hwaro hwekurudziro yechero huwandu chaihwo hwemafuta mukudya. WHO uye nyika zhinji dzinogadzirisa mafuta seanogamuchirwa, iwo huwandu hwe20-35% yesimba rezuva nezuva. Asi kune mumwe munhu anogona kukurudzirwa mamwe maitiro, kana izvi zvikave nechokwadi chekudya uye kuchengetedzeka kwayo.
Muchidimbu nezve kukosha kwemafuta ekudzora huremu Ongororo dzakaratidza kuti pakurasikirwa nehuremu huwandu hwemafuta mukudya hauna kukosha, ingori macalorie. Kazhinji kazhinji, matambudziko ane ganda, chiropa, uye nhengo dzekubereka dzevakadzi dziri kutetepa, nekusaziva, kudzikisira kudya kwemafuta kusvika pazero, tichifunga kuti zvinokanganisa iwo mafuta avo. Iko kunyengera kunokuvadza zvakanyanya, mafuta ezvekudya haasi "kungoenda kumativi", uye kushayikwa kwakafanana kwemafuta hakugamuchirwe!
Kune varume, zvinogona kuve zvakakosha kuti huwandu hwakawanda hwemafuta mukudya hunowedzera testosterone mazinga, ayo zvisina kunangana, kuburikidza nekukanganisa pane chiitiko uye mhasuru uremu mukureba kwenguva inobatsira kune ese uremu uye dzimwe shanduko.
Uye kune vese vanorasikirwa nehuremu vanhu zvinobatsirawo kuziva kuti kuwedzera mafuta kuchikafu, kunyanya mapuroteni, kunowedzera manzwiro ekuguta nekudzora kufamba kwechikafu kuburikidza nemudumbu wekugaya.
Carbohydrate
Carbohydrate ndiyo sosi huru yesimba kune vanhu vazhinji, asi kuishandisa nevanhu vakasiyana kwakasiyana kwazvo. Iyi pfungwa ye "yakakosha", sezvazviri mune mapuroteni (akakosha amino acids) kana mafuta (akakosha mafuta acids), mune macarbohydrate, aripo. Iko hakuna padiki padanho reiyo yakazara makabhohaidhiretsi kana chaiyo mhando. Iko hakuna kujairika kunwa kushoma pane izvo zvingave zvine njodzi kuhutano hwevanhu vazhinji.
Nekudaro, kuti uve nechokwadi chezvaunoda zuva nezuva (kunyanya, huropi), muviri unoda 100g yeglucose iyo inowanzobva kumakabohydrate uye glycogen yechiropa. Kugara kusingakwanise kushandiswa kwechikafu chehydrohydrate, kunotungamira kune iyo kesi apo glucose inogadzirwa muchiropa kubva kumaprotein mukuita kwegluconeogenesis, pamwe negirose yakashandiswa zvishoma nezvishoma panzvimbo yemitumbi yeketone.
Maitiro aya akasiyirirwa zvakasiyana nevanhu vakasiyana, vamwe vanhu havaone kushomeka kwecarbs mukudya, uye vamwe vari kusangana nekusagadzikana kukuru, kusvikira "acetone" inonhuwira ichibva kuvanhu kana ketosis. Naizvozvo, nematanho mazhinji, hazvikurudzirwi kudzikisa kudya kwehydrohydrate pazasi pehuwandu hweanosvika zanag, kunyangwe vanhu vazhinji vasina matambudziko nekuwandisa kweprotein kudya vamwe vane yakaderera makabhohaidhiretsi.
Asi kana iri makabhohaidhiretsi, pane imwe, pamwe iri dambudziko hombe, uye inonzi "shuga". Kunyanya chaizvo, shuga shuga uye sucrose, pakutanga. Munhu haana kugadzikana pakushandiswa kweshuga yakachena, uye fosi yemazuva ano yechirwere cheshuga uye mamwe matambudziko emagetsi (insulin kushora, kufutisa, metabolic syndrome), iyo yakafukidza nyika yeWestern (Hongu, uye kwete chete), masayendisiti mazhinji akabatana zvakanyanya nekuwedzera huwandu hweshuga yakanatswa mukudya.
Kunyange zvazvo kune kumwe kuoma mukutungamirira kwemaitiro. Zvakananga pamusoro pemhedzisiro yemetabolism yekukurumidza kunyura makabhohaidhiretsi (absorption kumhanya inoratidzwa nhamba pane iyo glycemic index - GI), uye haisi nguva dzose yakanangana nerudzi rwecarbohydrate inodyiwa. Kana kufinya mbatatisi kwenguva yakareba, kana kunyorovesa pasta - ivo, nekuda kwekushandurwa kwemafuta, vanozove neGI yakaipisisa kupfuura shuga iri mumakarotsi kana maapuro, kunyangwe, zviri pamutemo, starch mumbatatisi inoonekwa " inononoka" carbohydrate, asi fructose, glucose uye sucrose mumaapuro inonzi "inokurumidza" makhahydrates.
Asi zvakare, kana kubva kune imwe yeiyi makaroti kana maapuro kusvina kunze kwejusi, zvino mupfungwa yekurwiswa kwe insulin system, shuga yakadaro haizove yakasiyana zvikuru nezvinwiwa zvinotapira. Muchirevo chechinyorwa chino, dzimwe nguva nechikamu chechikamu cheiyo inonzi "yekunze" uye "yemukati" shuga, kureva, zvakasiyana funga yakanyungudika mukudya uye yakavanzwa kuseri kwemadziro emadziro. Asi iyo lactose mumukaka ndeimwe yemhando dzeshuga dzakanyungudika, asi GI yayo yakaderera zvokuti yakachengeteka, pasinei nokuti, pamutemo, maererano nekugadzirisa ndeye shuga uye yakanyungudutswa.
Saka zano nderokuti - usafarire chiratidzo chekuti chigadzirwa hachina shuga yakawedzerwa. Inogona kunge iri shuga yavo muchimiro chinowanikwa nyore nyore (mazambiringa akaomeswa, misi, uchi) kana digestible starch, yakagadziridzwa nekupisa kurapwa (mbatatisi yakakangwa, machipisi, makeke). Rangarira kuti muto wemuchero wemuchero wevana vane mafuta vana chiremba vanofananidza njodzi kuCoca-Cola. Kana iwe uine chikonzero chekutya ma carbs akareruka (pre-diabetes, MS, kana kufutisa), usatarise kuumbwa uye GI yechigadzirwa.
Nekudaro, isu tinofanirwa kutaura kuti zvinoenderana nezvakakurudzirwa zvakasiyana, huwandu hweshuga yakawedzerwa haifanirwe kunge ichidarika mashanu… 5% yesimba mune chikafu. Mitemo inowanzo gumira kudyiwa kweshuga yakawedzerwa kune kukosha kwe20%. IWHO inoti pamusoro pe10%, iyo inosanganisira "yekune imwe nyika isina mukaka shuga", ichokwadi chakapihwa kuti yakanyunguduka chero shuga kunze kwelactose ine njodzi seyepamusoro GI.
Izvi zvinonyanya kuitika kune vanhu vakapindwa muropa neshuga: vanowanzofunga kuti nekutsiva shuga uye siwiti pamazuva uye uchi kana kunwa panzvimbo yeCola muto mutsva. Vanodzivisa kukuvadza kubva kune shuga. Zvechokwadi, kuzvinyengedza: zvinopesana nechiziviso mu "zvokudya zvepanyama" kana mumagazini evakadzi, shuga yakaipa kwete iyo "makemikari" yakanatswa, uye chokwadi chokuti ine GI yakakwirira kwazvo.
Naizvozvo, shuga tsvuku inokuvadza zvakangofanana nechena, uye huchi kana misi hazvina kuenda kure naye. Asi kana iri muto kana muto, tinowana inenge yakafanana shuga yakanatswa (musimboti wekunatsa kupukuta shuga nekubika). Naizvozvo, kunyangwe hazvo pasina mitemo yakajeka pa carbs, pane kurudziro yakajeka yekudzora iyo GI yezvikafu zvehydrohydrate, kunyanya kana munhu aine njodzi dzakakodzera (vanhu vese vane BMI> 25). Zvekudzikira uremu zvakakoshawo kuti uzive kuti chikafu chine yakakwira glycemic index chinomutsa zvinotevera kudya uye kudya zvakanyanya.
Carbohydrate zvakare inosanganisira fiber (yekudya fiber). Kune mhando dzakasiyana, ikozvino hatizo funga nezvazvo zvakadzama. Isu tinokuyeuchidza iwe kuti chikamu chikuru hachina kugayiwa, asi chinobatsira kugadzirisa ura. Zvinokurudzirwa kudya zvakajairwa fiber, kunyanya ine yakaderera-koriori chikafu, iine shoma shoma chikafu. Pamusoro pekuvandudza peristalsis uye kudzivirira kupatira, pane data pane kuwirirana kwefibre inodyiwa pamwe nekuderedzwa kwechirwere chekenza. Sezvazviri nezvakawanda zvinovaka muviri, kushivirira kune huwandu hwakawanda hwemafuta kwakasiyana kwazvo pakati pevanhu. Nekudaro, hapana humbowo hwechero bhenefiti yekushandisa yakawanda yefaera, uye huwandu hwakawanda kwazvo hunogona kukanganisa kugaya.
Pfupiso pfupi uye mhedziso.
Kubva pane zvinorambidzwa zvakanyanya, zvakakosha chete kune zvinomanikidzwa kutevedzera mashandisiro eprotein (uye zvakasiyana yega amino acids) uye maviri akakosha mhando yemafuta acids - omega-6 uye omega-3. Zvimwe zvese inyaya yakavhurika kusarudzo dzekupokana munzvimbo dzakasiyana siyana.
MaProteins. Pedza kwete zvishoma pane zvakajairwa. Zvimwe - mamiriro emuviri uye pazano ravanachiremba kana varairidzi. Kurudziro yeRussia - 100-160% yezvakajairwa, maAmerican - 10-35% emakoriori (zvichienderana nekudyiwa kwechikafu), iyo WHO inofunga yakachengeteka inosvika 200% yeyakajairika mapuroteni.
Iwe unofanirwa zvakare kuwana ese akakosha amino acids. Kana iwe uchinyanya kudya protein yemhuka kwakatangira, saka unoiwana otomatiki. Kana iwe uri vegan, saka zvakanaka chiyero amino acids kuumbwa. Maitiro anoda angangoita 50% kuti uwane protein kubva kunobva mhuka, inovimbisa kukwana kwakakwana kwemaamino acids.
Izvo zvakakosha pakurasikirwa nehuremu: kuwedzera chikamu cheprotein chinopa zvakanakira kurasikirwa uremu mupfungwa yekuwedzera kuguta uye kudzikisa kurasikirwa kwemhasuru. Asi kunyange vatambi havana pundutso kubva kune mapuroteni anodarika 2G / kg, uye mutoro unowedzera pachiropa neitsvo ndiwo akakosha.
mafuta. Huwandu hwayo hwese hunodiwa kuti huchengetwe muhuwandu hwe20-35% yesimba rezuva nezuva. Chiyero chakanyanyisa chemafuta chinogona kunge chisingadiwe nekuda kwekuwedzera kwemafuta akazara uye kusakwana kwekudya kunotungamira mukukanganisa kunwa kwemamwe zvinovaka muviri uye kushomeka kwemafuta akakosha acids.
Iwe unofanirwa kuwana ese akakosha mafuta acids (omega-6 uye omega-3). Kushandiswa kwakajairwa: 8-10 g / zuva re ω-6 uye 0.8-1.6 g / zuva re ω-3. Nekudaro, zvinobatsira kuwana kwete shoma rate, uye yakakura kwazvo, izvi zvinoderedza njodzi yehosha yemoyo nemidziyo yeropa. Kana chikafu chako chiine huwandu hukuru hwemiriwo uye hove mafuta, unogona kuva nechokwadi chekuti akakosha mafuta iwe auri kuwana akakwana.
Nekuti muzvishoma ω-6 uye ω-3 zvirimo mune ese mafuta ekudya, kana iwe uchidya mafuta mazhinji, dambudziko remafuta akakosha akakwana haatyisidzirwi. Mhando dzakakurudzirwa neWHO: ω-6 - ingangoita 2.5-9% (5… 20g yechikafu che2000 kcal), ω-3 - 0,5… 2% E (1… 4 g yemiti + kusvika pa2 g ye hove ye 2000 kcal-dhayeti). Kunyanya kudyiwa kweaya "mafuta ane hutano" kune njodzi zvakare, asi kana ukasanwa mafuta eflakisi kana mafuta ehove chaiko, zvinenge zvichinetsa kudarika muganho.
Mafuta akaguta uye eTrans anodikanwa kuti adye zvakaderera sezvinobvira, iyo yakanyanya mwero: yakazara FA isingapfuure gumi%, TRANS mafuta asiri anopfuura 10%. Mafuta akazadzwa anowanikwa zvakanyanya mumafuta emhuka uye akasimba emiriwo mafuta. MAFUTA emafuta anouya kwatiri kubva kune yakakosha pastry uye Margarine uye mafuta ekutsvaira.
Izvo zvakakosha kune ma dieters: mafuta anoderedza kufamba kwechikafu kuburikidza nemudumbu wekugaya, izvo zvinowedzera kunzwa kwekuguta. Izvi zvinonyanya kuoneka pane yakakwira-protein chikafu. Izvo zvakakoshawo kuti uzive kuti chikafu chine huwandu hushoma hwemafuta hunokuvadza, uye kuti huwandu hwemafuta ari muchikafu haukanganise kuonda.
Carbohydrate. Zvinokurudzirwa kuderedza nhamba yavo kusvika pasi pe100 g, iyo inowanzoitika pasi pezvokudya zvakajairika. Asi kazhinji, kunyangwe zvishoma zvinogona kuve zvakachengeteka, bvunza chiremba wako kana mudzidzisi, uye uwane kurudziro yako. Izvo zvinodikanwa kudzikisa yakakwirira-GI carbohydrate chikafu. Yakawedzerwa shuga inokurudzirwa kusadya inopfuura 10% yekoriori yekudya, uye kazhinji, zvishoma - zviri nani. Usakanganwa zvakare kuti zvigadzirwa zvepanyama zvinogona kuva neshuga yakawanda nyore nyore, iyo isinganyanyi kukuvadza kupfuura shuga yakawedzerwa.
Iyo faibha inosarudzwa kuti ishandise isingasviki pane yakajairwa tsika.
Izvo zvakakosha pakurasikirwa nehuremu: iyo yakakwira iyo GI (kukurumidza kunwa) yehydrohydrate, iyo yakawanda inotungamira kune inotevera inovandudza chishuwo, pfungwa yenzara uye kugona kudya kwakanyanya. Naizvozvo kune kudya-kushomeka kwekudya kunonyanya kudiwa kudzikisa chikafu cheGI, kana zvirinani kudzora imwe-nguva huwandu hweanokurumidza carbs. Zvakare nechidiki chidiki chechikafu chakakosha kukosha ndiko kukwana kwakakwana kwefetari yekudya.