Zakudya Zochepa za Mapuloteni - Kwa Odwala Chiwindi ndi Impso

Zakudya zomanga thupi zochepa zimalimbikitsidwa pazinthu zina zaumoyo. Kuwonongeka kwa chiwindi, matenda a impso kapena zovuta zomwe zimasokoneza kagayidwe ka mapuloteni, zakudya zama protein ochepa ndizochitika zofala kwambiri.

Kodi zakudya zama protein ochepa ndi ziti?

Zakudya zomanga thupi zochepa zimafunikira kuchepetsa kuchuluka kwa mapuloteni omwe amadyedwa, pomwe mapuloteni nthawi zambiri amakhala 4-8% ya zopatsa mphamvu tsiku lililonse. Chifukwa chake, ndikofunikira kudya 20-50 magalamu a mapuloteni patsiku. 

Poyerekeza, tikulimbikitsidwa kuti munthu wamba azikhala ndi 10-15% yazakudya zawo zama calorie tsiku lililonse kuchokera ku mapuloteni. Ndalamazi zimawonjezeka kwa othamanga, achikulire, ndi omwe ali ndi thanzi labwino.

Mapuloteni ndi ofunikira pa thanzi, koma kuchepetsa kudya kwa mapuloteni ndikofunikira kwa anthu omwe ali ndi vuto linalake. Makamaka, zimapindulitsa omwe ali ndi vuto la impso kapena chiwindi. 

Komanso, homocystinuria ndi phenylketonuria Ndikofunikiranso pazovuta zomwe zimakhudza kagayidwe ka protein, monga

Ubwino wa zakudya zokhala ndi mapuloteni ochepa ndi chiyani?

Ubwino wa chakudya chochepa cha mapuloteni amagwira ntchito kwa anthu omwe ali ndi thanzi labwino kapena matenda osati omwe ali ndi thanzi labwino.

• Zakudya zomanga thupi zikadyedwa, zimaphwanyidwa ndi chiwindi ndipo zinyalala zotchedwa urea zimatulutsidwa, zomwe zimatulutsidwa ndi impso. 
• Kuchepetsa kudya kwa mapuloteni ndi kopindulitsa kwa anthu omwe ali ndi matenda a chiwindi kapena matenda a impso chifukwa amachepetsa ntchito ya chiwindi ndi impso ndipo amalepheretsa mapangidwe a urea m'magazi. 
• Kuchuluka kwa urea m'magazi kumayambitsa kutopa, kusowa chilakolako cha chakudya, kuwonda komanso kusintha kwa maganizo. Zimakhudzananso ndi chiopsezo chowonjezereka cha matenda a shuga a mtundu wa 2 ndi imfa kwa omwe ali ndi vuto la mtima. 
• Kuchepetsa kudya kwa mapuloteni ndikofunikiranso pazovuta zama genetic zomwe zimakhudza kagayidwe kazakudya, monga homocystinuria ndi phenylketonuria. Matendawa amalepheretsa kuwonongeka kwa ma amino acid, kotero kuchepetsa kudya kwa mapuloteni kumathandiza kuchepetsa zizindikiro.

Zoyipa zokhala ndi zakudya zochepa zama protein ndizoyipa zotani?

• Mapuloteni ndi ofunika kwambiri pakukula ndi chitukuko. Thupi limaugwiritsa ntchito kupanga maziko a minofu, khungu, ndi mafupa, kupanga ma enzymes ofunikira ndi mahomoni, ndikupanga ndi kukonza minyewa. 
• Maphunziro, kusowa kwa mapuloteniKafukufukuyu akuwonetsa kuti akhoza kukhala ndi zotsatira zowononga thanzi, kuphatikizapo kuwonongeka kwa chitetezo cha mthupi, kutayika kwa minofu, ndi kuchepa kwa kukula kwa ana.
• Kupatula kuopsa kwa thanzi, n'kovuta kwambiri kuchepetsa kudya kwa mapuloteni. Zakudya zochepa zama protein zimafunikira kukonzekera mosamala kuti zikwaniritse zosowa zina zazakudya.
• Chifukwa cha kuopsa kwake ndi kuopsa kwa thanzi, musamadye zakudya zomanga thupi zochepa pokhapokha mutakhala ndi thanzi labwino ndipo mukuyang'aniridwa ndi achipatala.

Zoyenera kudya pazakudya zochepa zama protein?

Pazakudya zokhala ndi mapuloteni ochepa, ndikofunikira kupewa kudya zakudya zomanga thupi komanso kudya zakudya zokhala ndi mapuloteni ochepa. 

Nawu mndandanda wa zakudya zomwe muyenera kudya ndikupewa pazakudya zochepa zama protein.

Zipatso: Apple, nthochi, peyala, pichesi, sitiroberi, manyumwa etc.

Masamba: Tomato, katsitsumzukwa, tsabola, broccoli, masamba obiriwira, etc.

Zipatso: Mpunga, oats, mkate, pasitala, balere etc.

Mafuta abwino: Avocado, mafuta a azitona ndi kokonati mafuta.

Ndi chiyani chomwe sichingadyedwe pazakudya zochepa zama protein?

Ngakhale mutakhala ndi zakudya zochepa zama protein, mapuloteni akadali gawo lofunikira lazakudya. Komabe, muyenera kudya zakudya zokhala ndi mapuloteni ambiri, monga zanyama komanso zomanga thupi.

• Nyama monga nkhuku, Turkey, ng'ombe
• Nsomba ndi nkhono
• Dzira
• Zakudya za nyemba, kuphatikizapo nyemba, nandolo, ndi mphodza
• Zakudya zamkaka monga mkaka, tchizi, ndi yogati
• Zogulitsa za soya
• Mtedza monga walnuts, amondi, ndi pistachios
• Mbewu monga mbewu za chia, mbewu za fulakesi, ndi mbewu za hemp

Zakudya zochepa zama protein ziyenera kutsatiridwa motsogozedwa ndi katswiri wodziwa za matenda a chiwindi ndi impso.

Zakudya ziyenera kupangidwa kuti zigwirizane ndi zosowa za dieter ndi kuchepetsa ntchito ya impso.

Ndani ayenera kudya zakudya zomanga thupi zochepa?

Anthu omwe ali ndi vuto la kagayidwe kachakudya monga phenylketonuria (PKU), homocystinuria, matenda a chiwindi, matenda a impso, kuchuluka kwa uric acid kapena kukhudzidwa ndi mapuloteni ayenera kutsatira zakudya zomanga thupi zotsika pansi pa kuyang'aniridwa koyenera.

Komabe, kudya koteroko sikofunikira kwa anthu athanzi. Komanso, kudya zakudya zama protein ochepa kumafunikira kukonzekera mosamala kuti muchepetse chiopsezo chathanzi komanso kuperewera kwa zakudya m'thupi. 

Ziyenera kuchitika moyang'aniridwa ndi achipatala ndipo dokotala kapena katswiri wazakudya ayenera kufunsidwa asanayambe.

Gwero: 1