Zakudya zokhala ndi wowuma ndi mtundu wazakudya zama carbohydrate. Zakudya zama carbohydrate zimagawidwa m'magulu atatu: shuga, fiber, ndi wowuma. Wowuma ndiye mtundu womwe umadyedwa kwambiri wamafuta.
Wowuma ndi kagayidwe kachabechabe chifukwa kamakhala ndi mamolekyu ambiri a shuga omwe amalumikizana pamodzi. Zakudya zopatsa thanzi zimakhala zathanzi kuposa chakudya chosavuta. Ichi ndichifukwa chake amakhala athanzi: Ma carbohydrate osavuta amagayidwa mwachangu kwambiri, zomwe zimapangitsa kuti shuga m'magazi akwere msanga ndikutsika mwachangu.
Mosiyana ndi zimenezi, ma carbohydrate ovuta amatulutsa shuga m’mwazi pang’onopang’ono. Kodi zilibe kanthu ngati imatulutsa msanga kapena pang'onopang'ono m'magazi? Ndithudi. Ngati shuga wamagazi akukwera ndikutsika mwachangu, mumamva ngati nkhandwe yanjala ndikuukira chakudya. Osanena kuti mukumva kutopa komanso kutopa. Izi sizili choncho ndi zakudya zomwe zili ndi wowuma. Koma apa pabuka vuto.
Zakudya zambiri zomwe timadya masiku ano ndi zoyengedwa bwino. Mwa kuyankhula kwina, fiber ndi zakudya zomwe zili mkati mwake zimachepa. Sizosiyana ndi chakudya chosavuta. M'malo mwake, zatsimikiziridwa ndi maphunziro kuti kumwa wowuma woyengedwa kumakhala ndi zoopsa monga mtundu wa 2 shuga, matenda amtima komanso kulemera. Ndikunena kuti chenjerani ndi zowuma zoyengedwa ndikusunthira ku zakudya zomwe zili ndi wowuma mu mawonekedwe a ma carbohydrate ovuta.
Zakudya Zokhala ndi Wowuma
Zakudya zokhala ndi wowuma
chimanga
Zochepa: (74%)
Ufa wa chimanga ndi wochuluka kwambiri muzakudya zopatsa mphamvu komanso zowuma. Chikho chimodzi (159 magalamu) chili ndi magalamu 117 amafuta, pomwe 126 magalamu ndi wowuma. Ngati mukudya ufa wa chimanga, sankhani tirigu wonsewo. Zili choncho chifukwa ikakonzedwa, imataya ulusi wina ndi zakudya.
Chikho chimodzi cha ufa wa mapira chili ndi 83 magalamu kapena 70% pa kulemera kwa wowuma. Ufa wa mapira umakhala wopanda gilateni ndipo uli ndi magnesium, phosphorous, manganese ndiselenium ndi wolemera mu
ufa wa mabele
Zochepa: (68%)
Ufa wa manyuchi umapangidwa kuchokera ku manyuchi, mbewu zopatsa thanzi. Ufa wa manyuchi, womwe ndi chakudya chokhala ndi wowuma wambiri, ndi wathanzi kwambiri kuposa ufa wamitundu yambiri. Ndi chifukwa chakuti alibe gluteni komanso gwero labwino kwambiri la mapuloteni ndi fiber.
Ufa woyera
Zochepa: (68%)
Ufa woyera umapezeka pochotsa nthambi ndi majeremusi mbali ya tirigu, yomwe ili ndi zakudya ndi fiber. Gawo lokhalo la endosperm limatsalira mu ufa woyera. Gawoli lili ndi michere yochepa ndipo lili ndi zopatsa mphamvu zopanda kanthu. Kuphatikiza apo, endosperm imapatsa ufa woyera kukhala wowuma wambiri. Chikho chimodzi cha ufa woyera chili ndi magalamu 81.6 a wowuma.
Phala
Zochepa: (57.9%)
PhalaNdi chakudya chopatsa thanzi chifukwa chimakhala ndi mapuloteni, fiber ndi mafuta, mavitamini ndi mchere osiyanasiyana. Oats amakhalanso ndi wowuma wambiri. Chikho chimodzi cha oats chili ndi magalamu 46.9 a wowuma, kapena 57.9% polemera.
Ufa wa tirigu wonse
Zochepa: (57.8%)
Poyerekeza ndi ufa woyera, ufa wa tirigu ndi wopatsa thanzi. Ngakhale kuti ufa wa mitundu yonse iwiri uli ndi kuchuluka kofanana kwa ma carbohydrates, tirigu wathunthu amakhala ndi ulusi wambiri komanso wopatsa thanzi.
Zakudyazi (Pasta Wokonzeka)
Zochepa: (56%)
Noodle Ndi pasitala wokonzedwa kwambiri nthawi yomweyo. Lili ndi mafuta ambiri komanso ma carbohydrate. Mwachitsanzo, phukusi limodzi lili ndi magalamu 54 a chakudya ndi magalamu 13.4 amafuta. Chifukwa chake, si gwero labwino kwambiri lazakudya. Ma carbohydrate ambiri omwe amapezeka pasta pompopompo amachokera ku wowuma. Phukusi limodzi lili ndi 47.7 magalamu a wowuma, kapena 56% polemera.
Mkate woyera umapangidwa kuchokera ku ufa woyera. Ndi chimodzi mwazakudya zomwe zili ndi wowuma wambiri. 2 magawo a mkate woyera ali ndi magalamu 20,4 a wowuma kapena 40,8% kulemera kwake. Mkate woyera umakhala wopanda fiber, mavitamini, ndi mchere. Choncho, kumwa kwake sikuvomerezeka. M'malo mwake, ndi bwino kudya mkate wopanda tirigu.
mpunga
Zochepa: (28.7%)
mpunga Ndi chakudya chokhala ndi wowuma wambiri. Mwachitsanzo, magalamu 100 a mpunga wosaphika ali ndi magalamu 63.6 a chakudya, omwe ndi 80.4% wowuma. Komabe, wowuma amatsika kwambiri mpunga ukaphikidwa. 100 magalamu a mpunga wophika uli ndi 28.7% wowuma chifukwa mpunga wophika umanyamula madzi ambiri.
pasitala
Zochepa: (26%)
Mofanana ndi mpunga, pasitala imakhala yochepa kwambiri ikaphikidwa chifukwa imalowa mu kutentha ndi madzi. Mwachitsanzo, spaghetti youma imakhala ndi 62.5% wowuma, pomwe sipaghetti yophika imakhala ndi 26% wowuma.
Egypt
Zochepa: (18.2%)
Egypt Ili ndi wowuma kwambiri pakati pa ndiwo zamasamba. Ngakhale kuti chimanga ndi masamba okhuthala, chili ndi thanzi labwino. Ndiwolemera kwambiri mu mavitamini ndi mchere monga folate, phosphorous ndi potaziyamu, komanso fiber.
mbatata
Zochepa: (18%)
mbatata Ndi chimodzi mwazoyamba kubwera m'maganizo mwa zakudya zokhuthala. Mbatata; Ufa ulibe wowuma wochuluka ngati wowotcha kapena chimanga, koma umakhala ndi wowuma kuposa masamba ena.
Ndi Zakudya Ziti Zomwe zili ndi Wowuma Zomwe Muyenera Kuzipewa?
Zakudya zambiri zowuma zomwe zatchulidwa pamwambapa ndizopindulitsa pa thanzi. M`pofunika kusaganizira mkate woyera, ufa woyera ndi Zakudyazi. Koma zakudya zambiri zophikidwa pamsika zimakhala ndi wowuma wowonjezera. Izi ndi zakudya zomwe ziyenera kudyedwa mosamala. Mwachitsanzo;
