Zakudya ndi imodzi mwazida zazikulu zothandizira kuthana ndi shuga m'magazi a shuga. Chomwe chimaletsa zakudya ndizogwiritsa ntchito zakudya zamafuta, zomwe zimatengedwa mosavuta ndi thupi. Motere, akatswiri amaletsa odwala awo, odwala matenda ashuga, kuti azidya zakudya zotsekemera. Koma sikuti nthawi zonse izi zimakhudzanso uchi. Kodi ndizotheka kudya uchi wa shuga komanso kuchuluka kwake - funso ili nthawi zambiri limafunsidwa ndi odwala matenda ashuga kupita kwa asing'anga.
Wokondedwa wa matenda ashuga
Uchi ndi chinthu chokoma kwambiri. Izi ndichifukwa cha kapangidwe kake. Amakhala ndi fructose makumi asanu ndi asanu peresenti ya glucose ndi makumi anayi ndi kasanu muzana shuga (kutengera mtundu wake). Kuphatikiza apo, ichi ndi mankhwala opatsa mphamvu kwambiri. Chifukwa chake, akatswiri ambiri akukayikira kugwiritsa ntchito uchi ndi odwala matenda ashuga, akuletsa odwala awo kutero.
Koma si madokotala onse omwe amavomereza malingaliro awa. Zatsimikiziridwa kuti uchi ndiwothandiza chifukwa kugwiritsidwa ntchito kwawo ndi anthu omwe akudwala matenda a shuga kumayambitsa kutsika kwa kupanikizika ndikuwongoletsa glycogemoglobin. Zinapezekanso kuti fructose yachilengedwe, yomwe ndi gawo la uchi, imatengedwa mwachangu ndi thupi ndipo imafunanso kuti nawo akhale ndi insulin.
Pankhaniyi, ndikofunikira kusiyanitsa pakati pa mafakitale fructose ndi zachilengedwe. Zinthu zamafuta zomwe zili m'malo mwa shuga sizimamwa mwachangu ngati zachilengedwe. Pambuyo pakulowa mthupi, machitidwe a lipogenis amakula, chifukwa chomwe kuchuluka kwa mafuta mthupi kumachuluka. Kuphatikiza apo, ngati mwa anthu athanzi vuto lotere silikhudzana ndi magazi m'magazi, mwa odwala matenda a shuga amawonjezera kuchuluka kwake.
Natural fructose yomwe ili mu uchi imasunthika mosavuta, ndikusintha kukhala chiwindi cha glycogen. Poterepa, izi sizikhudza kwambiri kuchuluka kwa glucose mu odwala matenda ashuga.
Uchi ukagwiritsidwa ntchito m'mizere ya uchi, kuchuluka kwa shuga m'magazi sikupezeka konse (sera yomwe uchi umapangidwa ndi zotsekemera zimatsekeka mkati mwa magazi).
Koma ngakhale pogwiritsa ntchito uchi wachilengedwe, muyenera kudziwa mulingo wake. Kuchuluka kwa mankhwala amtunduwu kumabweretsa kunenepa kwambiri. Uchi ndiwambiri kwambiri. Supuni ya mankhwala imafanana ndi mkate umodzi. Kuphatikiza apo, zimapangitsa kuti mukhale ndi chidwi chofuna kudya, zomwe zimatsogolera pakugwiritsanso ntchito kwa kalori. Zotsatira zake, wodwalayo amatha kukhala wonenepa kwambiri, womwe umakhudza mayendedwe a matendawa.
Chifukwa chake, kodi ndizotheka kapena ayi uchi wa matenda amitundu iwiri? Popeza izi zimapangidwa mosavuta ndi thupi komanso zimakhala ndi zinthu zambiri zofunikira, zitha kugwiritsidwa ntchito pa matenda ashuga. Koma kumwa kwambiri kumatha kuyambitsa kusintha kwakukuru m'magazi ndikupangitsa kukula kwa kunenepa kwambiri. Chifukwa chake, uchi uyenera kudyedwa mosamala komanso pang'ono. Kuphatikiza apo, muyenera kuyandikira kusankha kwa chinthu.
Kusankhidwa kwazinthu
Musanapitilize ndi kusankhaku, muyenera kudziwa kuti ndi uchi uti wabwino kwa odwala matenda ashuga a 2. Sikuti mitundu yake yonse ilinso yothandiza kwa odwala.
Mukamasankha malonda, ndikofunikira kuyang'ana pazomwe zili. Anthu odwala matenda ashuga amaloledwa kudya uchi, momwe mumakhala kuchuluka kwa fructose kuposa kuchuluka kwa shuga.
Mutha kuzindikira malonda oterowo pang'onopang'ono komanso kutsekemera mokoma. Mwa mitundu ya uchi wololedwa kwa odwala matenda ashuga, zotsatirazi zimatha kusiyanitsidwa:
- Buckwheat Ndi uchi wamtunduwu womwe umalimbikitsidwa kwa anthu odwala matenda ashuga (mosasamala mtundu). Amakhala ndi kukoma kwa tart ndi kuwawa pang'ono. Ili ndi zida zothandiza zomwe zimalimbitsa dongosolo lamagazi. Itha kugwiritsidwa ntchito ngati njira yothanirana ndi mavuto ogona. Mndandanda wa glycemic ndi makumi asanu ndi limodzi. Ndi zopatsa mphamvu zama kilocalories mazana atatu ndi zisanu ndi zinayi, magalamu zana azinthu zomwe zimakhala:
- 0,5 magalamu a mapuloteni;
- magalamu makumi asanu ndi awiri mphambu asanu ndi limodzi a chakudya;
- palibe mafuta.
- Chestnut. Mitundu iyi imalimbikitsidwanso kwa odwala matenda ashuga. Ili ndi fungo la chestnut yodziwika bwino, yomwe imatsatana ndi kukoma kosangalatsa. Imakhala m'malo amadzimadzi kwanthawi yayitali, ndiye kuti imalira pang'onopang'ono. Imakhala ndi zotsatira zabwino pamitsempha yamagetsi ndipo ili ndi katundu wa bactericidal. GI - kuyambira makumi anayi ndi anayi kudza makumi asanu ndi asanu. Zopatsa mphamvu - ma kilocalories mazana atatu ndi zisanu ndi zinayi. Magalamu zana azinthu ali ndi:
- 0,8 magalamu a mapuloteni;
- magalamu makumi asanu ndi atatu a chakudya;
- 0 magalamu a mafuta.
- Acacia. Wotsekemera uchi ndi fungo labwino la maluwa. Crystallization imachitika pokhapokha zaka ziwiri zisungidwe. Muli kuchuluka kwa fructose, pokonza komwe insulin sikofunikira. Akatswiri ambiri amalimbikitsa kumwa uchi wa mthethe kwa shuga. Mndandanda wamtundu wa glycemic ndi makumi atatu ndi ziwiri (otsika). Zopatsa mphamvu - 288 kcal. Mtengo wa zopatsa thanzi zokwana magalamu zana zana:
- 0,8 magalamu a mapuloteni;
- magalamu makumi asanu ndi awiri mphambu amodzi a chakudya;
- 0 magalamu a mafuta.
- Mtengo wa Linden. Imalimbitsa chitetezo cha mthupi, chifukwa chake ndi chothandiza kwa odwala matenda ashuga, omwe nthawi zambiri amadwala chimfine. Wothandizira antiseptic. Akatswiri ena salimbikitsa kugwiritsa ntchito zinthu zamtunduwu chifukwa zimakhala ndi nzimbe. GI ndi chimodzimodzi uchi. Zopatsa kalori - mazana atatu makumi awiri ndi ma kilocalories. Magalamu zana azinthu ali ndi:
- 0,6 magalamu a mapuloteni;
- magalamu makumi asanu ndi awiri mphambu asanu ndi anayi a chakudya;
- 0 magalamu a mafuta.
Kuphatikizika kwa uchi ndi matenda a shuga zimatengera wodwalayo komanso machitidwe ake a thupi. Chifukwa chake, tikulimbikitsidwa kuti muyambe kuyesa mitundu yonse, onani momwe thupi limachitikira, kenako ndikusintha kugwiritsa ntchito uchi womwe ndi woyenera kuposa mitundu ina. Komanso, tisaiwale kuti mankhwala saloledwa kudya pamaso pa ziwengo kapena matenda am'mimba.
Malamulo Ovomerezeka
Choyambirira chomwe wodwala amayenera kuchita asanadye uchi ndi kufunsa dokotala. Katswiri wokha ndi amene amatha kusankha kuti wodwala azitha kudya uchi, kapena ayenera kutayidwa. Ngakhale kuti uchi wapamwambowu umaloledwa pang'ono ngakhale odwala matenda ashuga, pali zambiri zotsutsana. Chifukwa chake, kugwiritsidwa ntchito kwazomwe zimapangidwira kumatha kuyamba pambuyo pothandizidwa.
Ngati dokotala waloledwa kudya izi, ndiye kuti muyenera kutsatira izi:
- uchi uyenera kumwedwa pakati theka la tsiku;
- masana sungathe kudya supuni zoposera ziwiri zamankhwala awa;
- zopangira zabwino za uchi zimatayika mutatenthedwa pamutu wa madigiri makumi asanu ndi limodzi, chifukwa chake simuyenera kupereka mankhwala amphamvu;
- ndikwabwino kuti mutenge mankhwala ndikuphatikiza ndi zakudya zomwe zimakhala ndi unyolo yambiri;
- kudya uchi ndi zisa za uchi (ndipo, motero, sera yomwe ilimo) imakulolani kuti muchepetse kuyamwa kwa fructose ndi glucose m'magazi.
Popeza othandizira uchi amakono azisinthanitsa ndi zinthu zina, ndikofunikira kuwonetsetsa kuti palibe zosayera zilizonse pazomwe zadyedwa.
Kuchuluka kwa uchi womwe ungadyedwe kumadalira kukula kwa matendawa. Koma ngakhale mutakhala ndi shuga wambiri, simuyenera kumwa supuni ziwiri za uchi wambiri.
Ubwino ndi zoyipa
Ngakhale uchi ali ndi zinthu zambiri zabwino, kugwiritsidwa ntchito kwake kumabweretsa zabwino komanso kuvulaza thupi. Chochita chake chimakhala ndi fructose ndi glucose, mitundu ya shuga yomwe imalowa mosavuta m'thupi. Kuphatikizidwa kwa zinthu zambiri zothandiza (zopitilira mazana awiri) mu uchi kumalola wodwala kuti abwezeretsenso kupezeka kwa kufufuza zinthu ndi mavitamini. Udindo wapadera umaseweredwa ndi chromium, womwe ndi wofunikira pakupanga mahomoni ndi kukhazikika kwa glucose m'magazi. Amatha kuwongolera kuchuluka kwa maselo amafuta m'thupi, kuchotsa zochuluka zake.
Pokhudzana ndi izi, chifukwa cha uchi:
- kufalikira kwa tizilombo tating'onoting'ono kwa anthu kumachepetsa;
- kukula kwa zotsatira zoyipa kuchokera ku mankhwala omwe amamwa odwala matenda ashuga kumachepa;
- dongosolo lamanjenje limalimba;
- kagayidwe kachakudya njira kusintha;
- minofu yapamwamba imasintha msanga;
- ntchito ya ziwalo monga impso, chiwindi, m'mimba ndi dongosolo la mtima zimakhazikika.
Koma mukagwiritsa ntchito mankhwala molakwika kapena kugwiritsa ntchito uchi wapamwamba, zitha kuvulaza thupi. Ndikofunikira kukana chinthucho kwa anthu omwe kapamba sakwaniritsa ntchito zake. Ndikulimbikitsidwanso kukana uchi kwa iwo omwe samamwa ndi zinthu zotere. Tisaiwale kuti uchi ungapangitse caries, chifukwa chake, ntchito iliyonse, mkamwa yoyamwa ikayenera kutsukidwa bwino.
Chifukwa chake, shuga ndi uchi zimatha kuphatikizidwa. Ndi chinthu chokhala ndi michere yambiri komanso mavitamini, omwe amayenera kutengedwa kuti thupi lizigwira bwino ntchito. Koma sikuti mitundu yonse ya uchi ndiwopindulitsa chimodzimodzi.
Musanagwiritse ntchito malonda, muyenera kufunsa dokotala. Uchi sungatengedwe ngati wodwalayo ali ndi matenda ena komanso ngati ali ndi matenda ashuga akulu. Ngakhale matenda ashuga asapangitse kuti pakhale zovuta, kuchuluka kwa mankhwalawa sikuyenera kupitirira supuni ziwiri.
