Uchi wa njuchi umagwiritsidwa ntchito ngati tonic, firming and restorative. Chochita chimagwirizana bwino ndi chithandizo cha matenda am'mimba, mtima ndi mitsempha yamagazi, chiwindi, chimathandizira kuchepa thupi, chimagwiritsidwa ntchito m'malo mwa shuga ndikuphwanya chakudya cha metabolism.
Zofunikira zazikulu za uchi: mchere, michere, mavitamini, mapuloteni, chakudya. Pamene shuga ndi fructose ziduswa, mphamvu zambiri zimatulutsidwa m'thupi, popanda zomwe njira zonse za moyo sizingatheke.
Uchi umakhala ndi zofunikira zonse, kapangidwe kake ka mankhwala ndi ofanana kwambiri ndi madzi a m'magazi a anthu. Pali amylase, diastase, phosphatase ndi catalase, mavitamini a B, ascorbic ndi folic acid.
Pali ma acid achilengedwe ambiri pazogulitsa: malic, citric, mphesa, komanso potaziyamu, titanium, mkuwa, sodium ndi zinc. Mu magalamu zana a uchi alipo:
- 8 g mapuloteni;
- 3 g chakudya;
- 4 g madzi;
- zopatsa mphamvu - 314 kilocalories.
Kodi pali uchi mu uchi? Mitundu yonse ya uchi imakhala ndi 35% glucose, 42% fructose, mashuga achilengedwe amasiyana muzakudya, pafupifupi amatengeka kwathunthu ndi thupi, mphamvu zamagetsi pakufunikira sizofunikira. oxidative, hydrolytic ndi njira zina.
Zakudya za uchi
Kodi uchi ndi chiyani? Kodi pali glucose kapena fructose mu uchi? Maziko a uchi wachilengedwe ndi chakudya chamagulu, pali shuga pafupifupi 25 mmalo mwake, omwe ali ndi shuga kapena mphesa (kuyambira 27 mpaka 35), shuga wa zipatso kapena fructose (33-42%). Pali dzina lina la zinthu izi - shuga wowonjezera. Uchi ndi fructose ndi malingaliro omwe amabwera palimodzi.
Komanso, shuga wovuta amapezeka mu uchi; sucrose disaccharide imapezeka kwambiri. Mu maluwa a uchi ndi 5%, mu uchi wa uchi pafupifupi 10%, fructose wocheperako ndi shuga. Masewera ambiri a fructose ndi glucose amatsogolera ku kulawa kwabwino, thanzi labwino.
Ziphuphu, zosavuta komanso zovuta, zimatengedwa ndi thupi m'njira zosiyanasiyana. Glucose imalowa mwachangu m'magazi, fructose imadziunjikira m'chiwindi mu mawonekedwe a glycogen, ndipo zikafunika, imasinthidwa kukhala glucose.
Mothandizidwa ndi madzi am'matumbo, sucrose imasweka kukhala fructose ndi glucose. Omwe amagwiritsa ntchito shuga ndi maselo amanjenje komanso mafupa am'mimba, chifukwa magwiridwe antchito a mtima, onse glucose ndi fructose amafunikira.
Ngati uchi wathandizidwa kutentha:
- kuchuluka kwa sucrose kumasungidwa;
- michere imataya ntchito;
- malonda amataya mtengo.
Kuchuluka kwa sucrose ndi umboni wa vuto la njuchi, zifukwa zake ziyenera kufufuzidwa podyetsa njuchi ndi madzi osokoneza bongo kapena manyumwa okoma. Pazinthu izi, pali ma michere ochepa omwe amafunikira kuphwanya kwa sucrose, kugwiritsidwa ntchito kwa zinthu kumafikira 25%. Kuchuluka kwa zinthu kumachuluka ndi kusonkhanitsa uchi waukulu, pomwe kuthekera kukapanga timadzi tokoma kumawonjezeka.
Uchi wa uchi umakhala ndi ma dextrins, zinthu zofanana ndi trisaccharides. Dextrins amalowetsedwa ndi thupi, kuonjezera mamasukidwe akayendedwe, kuletsa kuyaka kwa uchi. Mu maluwa uchi wa zinthu izi osaposa peresenti, mu uchi uchi pafupifupi faifi.
Ma Dextrins sanajambulidwe ndi yankho la ayodini, amasungunuka mwachangu mu zakumwa, zopangidwa ndi mowa.
Pangani
Fructose amatchedwanso levulose, thunthu ndi la monosaccharides, amakhala ndi kukoma kotsekemera. Ngati titha kuzindikira yankho la sucrose pamlingo zana, ndiye kuti fructose wokoma alandila 173 point, glucose ndi 81 pokha.
Mankhwala, shuga ya zipatso amalimbikitsidwa kuti achotse zowonongeka za chiwindi, zakumwa zoledzeretsa, komanso matenda a shuga. Komabe, ziyenera kukumbukiridwa kuti kuchuluka kwa kuchuluka kwa fructose kumawonjezera glycemia.
Kwa kukonzekera kokwanira kwa fructose, kutenga gawo la mahomoni a insulin sikofunikira, chifukwa chake, thunthu limalimbikitsidwa kwa odwala matenda a shuga. Kuphatikiza apo, chakudya chopatsa thanzi pang'onopang'ono sichimamwa ndi maselo enieniwo, koma ndiye maziko opanga chiwindi wowuma (glycogen). Amasungidwa momwe amapangira magawo ang'onoang'ono, ndimasungidwe amagetsi ngati vuto la shuga likuperewera.
Chiwindi, ngati kuli kofunikira, amasintha fructose kukhala glucose, ngati glucose amalira mosavuta, ndiye kuti fructose ilibe katundu wotere. Ndi chifukwa chake kuti makhiristu ozunguliridwa ndi madzi amadzimadzi amatha kuwoneka mumtsuko wa uchi.
Kapangidwe ka mankhwala ka njuchi ndikosiyanasiyana, nthawi zonse zimatengera zinthu zingapo:
- malo olimapo mbewu
- gwero la zopereka;
- nthawi yosonkhanitsa;
- mtundu wa njuchi.
Zina mwazinthu zokhudzana ndi uchi ndizofanana komanso mawonekedwe, pafupifupi zosakaniza zana kuchokera mazana atatu akhoza kutchedwa osatha.
Honey fructose ndiwotsekemera kwambiri kuposa glucose, limakhala louma kwambiri, zomwe sizimalola kuti malonda azikhala ndi shuga wokwanira. Mankhwala ndiwofunika kwambiri komanso opindulitsa thupi la odwala matenda ashuga poyerekeza ndi shuga wokonzedwa, amene amagulitsidwa m'masitolo ndikuwonjezeredwa ndi mafakitale ogulitsa.
Ngakhale zili ndi mafuta osavuta owonjezera mafuta, uchi ndiwopindulitsa kwambiri kwa anthu.
Glucose
Shuga wa mphesa (glucose) ali ndi dzina lina - dextrose, ndiye shuga wofunikira kwambiri, chifukwa amapereka mphamvu m'maselo maselo a metabolic. Thupi limakhalapo pafupifupi ziwalo zonse zamkati ndi magazi a munthu. Kuchuluka kwa shuga pamimba yopanda kanthu kumayenera kukhalabe mkati mwa 100 mg pa 100 ml ya magazi, masana amatha kuyambira 70 mpaka 120 mg.
Magazi othamanga kwambiri a magazi amakhala chizindikiro chachikulu cha matenda ashuga, ndipo otsika kwambiri amakhala a hypoglycemia. Hemuloni ya insulin, yomwe imasungidwa ndi maselo am'mimba ya kapamba, amadziwika kuti azilamulira shuga.
Mafuta ochulukirapo amasinthidwa kukhala glycogen, amadziunjikira m'chiwindi, malo ena owonjezera a glycogen amapezeka mu mtima ndi minofu yamatumbo. Popanda mphamvu, imatulutsidwa m'magazi.
Mitundu yaulere ya mankhwala ilipo mu uchi ndi zipatso, ngati shuga ndi gawo la sucrose, ndi:
- Mu chomangira chamafuta ndi shuga zipatso;
- ayenera kupatukana ndi fructose.
Ubwino wawukulu ndikuthekera kolowera m'makoma am'mimba, kusowa kwa chimbudzi choyambira. Kuzindikira kwa glucose kumachitika m'njira zovuta kupangika, ma atomu a carbon amasinthidwa ndi mpweya. Pankhaniyi, kaboni imaphatikizidwa, imasinthidwa kukhala mpweya woipa, ndipo mphamvu yofunikira panjira zofunika imatulutsidwa.
Poyerekeza ndi fructose, shuga amalekeredwa bwino ndi odwala matenda a shuga, amawonjezera glycemia, ndipo osavomerezeka chifukwa cha kufooketsa kagayidwe kazakudya.
Malamulo ogwiritsira ntchito uchi
Kafukufuku wazachipatala awonetsa kuti chithandizo cha uchi panjira ya matenda ashuga posachedwa chipereka chiyembekezo chabwino. Pali kuchepa kwa kuthamanga kwa magazi, glycated hemoglobin.
Ndi zopindulitsa zomwe zili zachilengedwe, ndikofunikira kusiya izo pakukula kwa matendawa, kudya uchi pang'onopang'ono chikhululukiro, pomwe sipadakhala kulumpha kowopsa kwamisempha kwa nthawi yayitali.
Madokotala amalimbikitsa kudya supuni ziwiri zofunikira za uchi masana, ndipo ndibwino kuti muzidya mumtundu woyamba wa tsiku. Pambuyo podzuka, thupi limafunikira mphamvu, lomwe sililola kuti shuga asambe.
Ndikofunika kudya uchi 30 mphindi musanayambe kuchita masewera olimbitsa thupi, fructose simalimbikitsa kupanga insulin. Njuchi sizikhala zopanda pake kuwonjezera pa tiyi musanagone kuti muchepetse njala, kubwezeretsa mphamvu pambuyo pa tsiku lovuta.
Kuti muchepetse kunenepa, odwala amalimbikitsidwa kumwa zakumwa za uchi, chifukwa amatenga:
- supuni ya uchi;
- kapu yamadzi ofunda;
- supuni ya mandimu.
Madzi azikhala otentha mosangalatsa, chifukwa madzi otentha amawononga zinthu zonse zofunikira, kusiya shuga wokha komanso kukoma kwa chakumwa. Moyenera, chakumwa cha uchi chimakhala chidakwa 30-50 mphindi asanadye.
Palibenso chaphindu chomwe chingakhale chakumwa chomwe ndimu ingapo, M'malo mwa madzi, mutha kumwa mkaka wofunda wotentha. Ndikofunika kutenga supuni zitatu za muzu wowuma wa ginger, kutsanulira madzi, kuyika madzi osamba ndikubweretsa. Pambuyo pake chakumwacho chimasefedwa, chosakhazikika, kuwonjezera uchi pang'ono ndi mandimu.
Uchi ndiwothandiza ngati umagwiritsidwanso ntchito kunja. Odwala amalangizidwa kuti azitha kulunga uchi, kusamba ndi massage. Ndondomekozi zimathandizira kulimbana ndi kuchuluka kwa mafuta m'chiuno, kusintha kayendedwe ka magazi, kukhutitsa maselo ndi mamolekyulu a okosijeni, kulimbitsa kutuluka kwa maselo a mafuta. Zamoyo zomwe zimagwira ntchito mu uchi zimathandizira kuchepetsa thupi ndikugwiritsa ntchito pafupipafupi.
Pofuna kuthana ndi cellulite, chisa cha uchi chimayikidwa m'malo omwe akukhudzidwa, mankhwalawa adzakulitsa lumen m'mitsempha yamagazi, amathandizira kukonza mawonekedwe, izi ndizosafunikira kwenikweni ngati matenda amtundu wachiwiri. Tiyenera kumvetsetsa kuti uchi ungayambitse kuvulaza, isanachitike njira, muyenera kudzifufuza kuti mupewe ziwengo ndi kusalolera kwa chinthucho.
Mavuto a uchi komanso zopindulitsa afotokozedwa mu kanema munkhaniyi.
