Shuga ndi chinthu chomwe munthu aliyense amadya tsiku lililonse ngati gawo la zinthu zosiyanasiyana. Shuga amachititsa kuti mbaleyo azikoma.
Amathanso kulipira munthu mphamvu, kusangalala. Malingaliro oti ogwira ntchito a shuga amangofunika shuga ndi otchuka kwambiri, chifukwa amathandizira kukonza ntchito zaubongo ndikuletsa ntchito yambiri. Monga akatswiri atsimikizira, lingaliro ili ndilolakwika.
Shuga ndi chakudya champhamvu kwambiri chomwe chimapangitsa kuti pakhale zopanda zotsatira zina koma kukhazikika m'mbali zake ndikuwonjezera kulakalaka kwa maswiti. Asayansi atsimikizira kuti thupi silimafunikira konse, ndipo ndibwino kulipeza ndi mafuta ochulukitsa, omwe mphamvu yake imapatsa ubongo nthawi yayitali.
Ubwino wa shuga:
- Kukana shuga kwathunthu kungakhudze kukula kwa sclerosis ndi matenda ena, chifukwa zimaphatikizapo kufalikira kwa magazi muubongo ndi chingwe cha msana;
- Amathandizira kupewa thrombosis;
- Zimatenga gawo laudindo wa ndulu ndi chiwindi.
Mavuto Aakulu:
- Ili ndi zambiri zopatsa mphamvu zopatsa mphamvu, chifukwa chake imatha kupangitsa kuti mavuto azikhala ndi kulemera kwakukulu;
- Imakhala ndi zovuta pamano, zimathandizira kupanga ma caries;
- Kugwiritsa ntchito shuga pafupipafupi kumathandizira kukalamba;
- Zosokoneza zimakhudza tulo, chifukwa mankhwalawa sakuvomerezedwa kuti mugwiritse ntchito pamavuto.
Shuga amachepetsa mphamvu ya chitetezo chathupi maulendo 17. Ngati shuga wambiri m'magazi athu, chitetezo chamthupi chimachepa. Chifukwa chomwe shuga imakhala yoopsa makamaka ndi zovuta. Mu matenda a shuga, njira yokhazikitsira shuga m'magazi amapangika. Ndipo zimayamba kuchuluka m'magazi, momwe chitetezo chathupi chimagwirira ntchito.
Malinga ndi akatswiri ambiri azakudya, ndikulimbikitsidwa kusankha zakudya ndi mndandanda wawo wa glycemic index (GI). Chizindikiro ichi nthawi zambiri chimagwiritsidwa ntchito ndi anthu omwe ali ndi shuga wambiri m'magazi.
Mlozera uwu umawonetsa kuchuluka kwa momwe glucose amalowa m'magazi atatha kumwa kapena chinthu. Podziwa index ya glycemic, titha kunena kuti chakudya chomwe chili ndi zakudya ndizotani?
Mafuta omwe anaphwanyidwa mwachangu samabweretsa phindu kwa thupi, kusandulika kukhala madongosolo amafuta ndikukwaniritsa kumverera kwanjala kwakanthawi kochepa. Izi zimaphatikizapo chokoleti, mankhwala a ufa, shuga. Mndandanda wa shuga wa glycemic, womwe ungatsimikizidwe ndi tebulo lapadera, ndi magawo 70.
Aliyense amadziwa kuti kudya mokwanira ndi chinsinsi cha thanzi labwino, thanzi labwino komanso thanzi. Mutha kusintha shuga ndi zakudya zoyenera ndi zinthu zotsatirazi:
- Mitundu yonse ya zipatso;
- Zipatso zamitundu mitundu;
- Zipatso zouma;
- Wokondedwa.
Mitundu yosiyanasiyana ya uchi imakhala ndi mayendedwe osiyanasiyana a glycemic index:
- Uchi waacacia uli ndi mndandanda wa mayunitsi 35;
- Uchi wa paini - mayunitsi 25;
- Buckwheat - mayunitsi 55;
- Chiyero cha uchi wa linden ndi magawo 55;
- Mndandanda wa uchi wa buluzi ndi magawo 50.
Uchi umakhala ndi zopatsa mphamvu zochepa kuposa shuga. Mu 100 magalamu a shuga, 398 kcal, ndipo uchi umakhala ndi zopatsa mphamvu zopatsa mphamvu 100 magalamu 100 aliwonse mpaka 327 kcal.
Anthu ambiri amadabwa momwe amasinthira shuga ndi uchi.
Ndiosavuta kuchita izi, chifukwa uchi ndi imodzi mwazinthu zofunikira kwambiri zachilengedwe, zomwe zimakhala ndi zinthu zambiri zabwino komanso zimakhala ndi phindu pa thupi la munthu.
Ili ndi mavitamini ndi michere yambiri. Kuphatikiza apo, uchi ndi wokoma kwambiri.
Imalimbitsa chitetezo chathupi komanso kukonza magwiridwe antchito ndi kupirira;
Uchi umaphatikizapo zinthu monga glucose ndi fructose, womwe umakhala woposa 70 peresenti ya kapangidwe kake. Insulin sikufunika kuti ayamwe, choncho palibe chiopsezo chakukuta ziphuphu. Kamodzi m'thupi la munthu, zinthuzi sizifunikira kukonzedwa kwapadera m'mimba, yomwe imapulumutsa mphamvu zambiri. Monga zida zina za uchi, zimatengedwa mwachangu ndikumamwa pafupifupi kwathunthu;
Uchi umakhudzidwa ndi kukondoweza kwa kagayidwe kachakudya. Akatswiri azakudya ambiri amalimbikitsa kugwiritsa ntchito uchi ngati m'malo mwa shuga kwa iwo omwe akufuna kuchepetsa thupi. Chimodzi mwazinthu zodziwika bwino komanso zodziwika bwino kuyambira nthawi yakale Chinsinsi, chomwe chimagwiritsidwa ntchito pakuchepetsa thupi, ndikumwa madzi ndi mandimu ndi uchi m'mawa pamimba yopanda kanthu. Njirayi ikufotokozedwa m'mabuku akale aku India. Zakumwa izi zimatengedwa kangapo patsiku, koma osapitirira theka la ola limodzi asanadye. Komanso, uchi umayenda bwino ndi tiyi wa timbewu kapena ginger. Magawo a ginger wodula amatha kudyedwa ndi uchi kuti apangitse njira za metabolic;
Uchi umathandiza kuwonjezera chitetezo chokwanira. Chogulitsachi chimathandizanso ngati njira yolimbikitsira thupi. Ndikulimbikitsidwa kugwiritsa ntchito uchi mu malo omwe mantha amawonedwa. Uchi umathandiza ndi matenda amtima ndi m'mimba, matenda a chiwindi. Chifukwa chakuti uchi umafewetsa nembanemba, uyenera kudyedwa ndi kuzizira zambiri.
Kwa anthu odwala matenda ashuga, uchi sunapangidwe. Chachikulu ndikuchigwiritsa ntchito pang'ono. Ili ndi zida zothandiza:
- Kuchulukitsa kukana kwa thupi ku mitundu yonse ya tizilombo tating'onoting'ono tating'onoting'ono, ma virus ndi matenda opatsirana;
- Amachepetsa njira zotupa;
- Amalimbikitsa kukwezeleza kwa thupi ndi mavitamini ndi mchere;
- Imathandizira kagayidwe kachakudya mthupi;
- Imakhala ndi zopatsa mphamvu pa mitsempha;
- Zimathandizira kusintha mkhalidwe wamitsempha yokhala ndi mitsempha ya varicose;
- Amachotsa cholesterol ndikuletsa kudziunjikira kwatsopano;
- Ndi antioxidant wolimba, amachepetsa kukalamba ndikuchotsa ma radicals olemera;
- Kuphatikiza ndi phula kumakulitsa potency mwa amuna;
- Ndi mankhwala achilengedwe.
Musanagwiritse ntchito, tikulimbikitsidwa kukaonana ndi endocrinologist, mankhwalawa amaloledwa kokha matenda a 1 ndi 2. Kuphatikiza apo, akatswiri amalimbikitsa kuti anthu omwe ali ndi matenda ashuga samapitilira supuni imodzi yokha ya uchi tsiku lililonse.
Kusintha shuga ndi uchi ndikololedwa kwa anthu amitundu yosiyanasiyana, kupatula ana osakwanitsa zaka zitatu. Izi ndichifukwa choti amatha kuyamba kulimbana.
Uchi umatha kuvulaza thupi lathu pazinthu zotsatirazi:
- Ngati pali tsankho lagululi. Poterepa, pakhoza kukhala zovuta zoyambitsa kugwiritsa ntchito uchi, mitundu yonse ya zovuta zoyipa;
- Ndi matenda a shuga a mellitus;
- Kugwiritsa ntchito mankhwala mopitilira muyeso;
Uchi umagwiritsidwa ntchito kwambiri ndipo umagwiritsidwa ntchito m'malo osiyanasiyana amoyo wamunthu. Amawonjezera mtanda wa kuphika, mchere wamafuta, zikondamoyo, zotetezera, ndipo zimagwiritsidwa ntchito popanga uchi wa uchi ndi mbale zina zokoma.
Ubwino wa malonda ndiwakuti kuti muchepetse chakudya, mumafunikira uchi wochepa kuposa shuga. Kuti mudziwe momwe mungasinthire shuga pa uchi mukaphika mitundu yonse ya mbale, muyenera kutsatira izi: galasi limodzi la shuga limasinthidwa ndi makapu atatu achinayi a kutsekemera kwachilengedwe.
Koma izi ndi zowerengera chabe, chifukwa pali mitundu yambiri ya uchi wokhala ndi mitundu yosiyanasiyana ya kutsekemera. Kumbukirani kuti mtanda, ndipo chifukwa chake ma makeke omwe amawonjezera uchiwo ndi amdima ndipo amafunika nthawi yambiri kuti aphike.
Zida zothandiza za uchi komanso zowononga zimafotokozedwa mu kanema munkhaniyi.
