Uchi si chakudya chokha, koma ndi mankhwala enieni achilengedwe omwe amathandiza kulimbana ndi matenda ambiri. Ili ndi mavitamini ndi michere yofunika kwambiri, komanso zinthu zina zambiri zothandiza zomwe zimathandizira kukonza thupi.
Koma pali matenda omwe amagwiritsidwa ntchito popanga zotsekemera zotere, mwachitsanzo, kusalolera kwa munthu payekha ndi kutentha thupi. Ndipo ngakhale shuga sichili m'modzi mwa iwo, odwala matenda ashuga ambiri amadabwa: Kodi uchi umachulukitsa shuga wamagazi?
Kuti mupeze yankho la funsoli, muyenera kumvetsetsa kuti uchi umapezeka bwanji m'magazi a munthu komanso thupi la munthu limazindikira matenda ashuga ambiri. Kodi glycemic ndi insulin index ya uchi ndi angati, ndi magawo angati a mikate omwe amapezeka m'zinthu izi.
Kuphatikizika kwa uchi
Uchi ndi chinthu chachilengedwe chomwe njuchi zimatulutsa. Tizilombo tating'onoting'ono timatengera timadzi tokoma ndi mungu kuchokera ku maluwa oyambira, ndikuwamwetsa mu uchi. Pamenepo imadzazidwa ndi ma enzymes othandiza, imapeza antiseptic katundu komanso mawonekedwe owoneka bwino. Uchiwu umatchedwa zamaluwa ndipo umaloledwa kugwiritsidwa ntchito ndi anthu omwe ali ndi vuto la shuga.
Komabe, nthawi yachilimwe komanso yoyambilira ya nyundo, mmalo mwa timadzi tokoma, njuchi nthawi zambiri zimatola msuzi wa zipatso ndi masamba okoma, omwe uchi umapezekanso, koma wapamwamba kwambiri. Ili ndi kukoma kutchulidwa, koma ilibe zinthu zopindulitsa zomwe zimapezeka mu uchi kuchokera ku timadzi tokoma.
Choyipa chachikulu ndichinthu chopangidwa ndi njuchi zomwe zimadya shuga. Alimi ambiri alimi amagwiritsa ntchito njirayi kuwonjezera kuchuluka kwa ntchito. Komabe, sichingakhale cholakwika kuitcha uchi, chifukwa pafupifupi umapangidwa ndi sucrose.
Kuphatikizika kwa uchi wa maluwa achilengedwe kumakhala kosiyanasiyana, komwe kumabweretsa njira zake zambiri zopindulitsa. Mulinso zinthu zofunika izi:
- Maminolo - calcium, phosphorous, potaziyamu, sulfure, chlorine, sodium, magnesium, chitsulo, nthaka, mkuwa;
- Mavitamini - B1, B2, B3, B5, B6, B9, C, H;
- Shuga - fructose, shuga;
- Acic acid - gluconic, acetic, butyric, lactic, citric, formic, maleic, oxalic;
- Amino acid - alanine, arginine, katsitsumzukwa, glutamine, lysine, phenylalanine, histidine, tyrosine, etc.
- Ma Enzymes - invertase, diastase, gluidose oxidase, catalase, phosphatase;
- Zinthu zonunkhira - esters ndi ena;
- Mafuta acids - a kanjedza, oleic, abweya, amisala, decenic;
- Mahomoni - acetylcholine;
- Phytoncides - avenacin, juglon, floridzin, pinosulfan, tannins ndi benzoic acid;
- Flavonoids;
- Ma alkaloids;
- Oxymethyl furfural.
Nthawi yomweyo, uchi ndi mankhwala opatsa mphamvu kwambiri - 328 kcal pa 100 g.
Mafuta kulibe uchi, ndipo mapuloteni amakhala ochepera 1%. Koma zakudya zamafuta ndi pafupifupi 62%, kutengera mtundu wa uchi.
Zokhudza uchi pam shuga
Monga mukudziwa, mutatha kudya, makamaka ochulukirapo wamafuta, shuga wamagazi a munthu amadzuka. Koma uchi umakhudza kuchuluka kwa shuga m'thupi m'njira zosiyananso. Chowonadi ndi chakuti uchi uli ndi zovuta zopatsa mphamvu zomwe zimapangidwa pang'onopang'ono ndipo sizimapangitsa kuti glycemia iwonjezeke.
Chifukwa chake, ma endocrinologists saletsa odwala matenda ashuga kuphatikiza uchi wachilengedwe pachakudya chawo. Koma kudya uchi wokhala ndi matenda oopsawa ndikungololedwa pang'ono zokha. Chifukwa chake 2 tbsp. supuni zamankhwala patsiku zimakhala ndi phindu m'thupi la wodwalayo, koma sangathe kuwonjezera shuga.
Chifukwa china chomwe uchi wokhala ndi shuga wambiri samapangitsa kuti wodwala asamawonongeke ndi chidziwitso chake chotsika cha glycemic. Kufunika kwa chizindikirochi kumatengera uchi wambiri, koma nthawi zambiri sizidutsa 55 gi.
Glycemic index ya uchi wamitundu yosiyanasiyana:
- Acacia - 30-32;
- Eucalyptus ndi mtengo wa tiyi (manuka) - 45-50;
- Linden, Heather, chestnut - 40-55.
Odwala omwe ali ndi matenda ashuga amalangizidwa kuti azidya uchi womwe watengedwa kuchokera ku maluwa a mthethe, omwe, ngakhale amakoma kwambiri, ali ndi chitetezo chokwanira kwa odwala matenda ashuga. Izi zimakhala ndi mafuta ochepa kwambiri, omwe amakhala ochepa kwambiri kuposa index ya glycemic ya fructose. Ndipo mikate yomwe idalimo ndi pafupifupi 5 iye.
Uchi waacacia uli ndi chakudya chamtengo wapatali kwambiri. Chifukwa chake, ngakhale odwala omwe alibe chitsimikizo ngati nkotheka kudya uchi ndi shuga kapena ayi sangathe kugwiritsa ntchito mopanda mantha. Sizimachulukitsa kuchuluka kwa glucose mthupi ndipo chifukwa chake ndi chothandiza kwambiri shuga.
Komabe, index ya glycemic sindicho chofunikira chokha chazogulitsa zamankhwala odwala matenda ashuga. Chosafunikanso kwambiri kwa thanzi la wodwala ndi mndandanda wa chakudya wa insulin. Zimatengera kuchuluka kwa chakudya chamagulu omwe amapezeka muzogulitsa, makamaka zothandiza kugaya.
Chowonadi ndi chakuti munthu akamadya zakudya zokhala ndi michere yaying'ono, nthawi yomweyo amalowa m'magazi ndipo zimapangitsa kuti insulin itulutsidwe. Izi zimayika katundu wambiri pa kapamba ndipo zimatopa.
Kwa anthu omwe akudwala matenda ashuga, chakudya chotere chimagawika, chifukwa chimawonjezera shuga m'magazi ndipo chimayambitsa hyperglycemia. Koma kugwiritsa ntchito uchi sikungayambitse mavutowa, chifukwa mafuta ochulukitsa okha ndi omwe amapanga kukoma kotere.
Amamezedwa pang'onopang'ono ndi thupi, kotero kuti katundu wochokera ku uchi womwe umagwiritsidwa ntchito pa kapamba amakhala wopanda ntchito. Izi zikuwonetsa kuti cholozera cha uchi cha insulin sichidutsa mtengo wovomerezeka, zomwe zikutanthauza kuti palibe vuto ndi anthu odwala matenda ashuga, mosiyana ndi maswiti ambiri.
Ngati tiyerekeza uchi ndi shuga, ndiye kuti insulini yotsirizira imaposa 120, yomwe ndiwokwera kwambiri. Ichi ndichifukwa chake shuga amatulutsa shuga m'magazi mofulumira ndikuwonjezera zovuta za matenda ashuga.
Pofuna kuchepetsa shuga m'magazi, wodwala ayenera kusankha zakudya zomwe zimakhala ndi insulin yochepa kwambiri. Koma mutatha kudya uchi wa mthethe wokhala ndi shuga wambiri, wodwala yemwe ali ndi matenda ashuga amapewa zotsatira zoyipa ndipo sangayambitse kusintha kwakukulu m'thupi lake.
Komabe, kugwiritsa ntchito mankhwalawa modekha hypoglycemia kumathandizira kukulitsa kuchuluka kwa shuga m'magulu abwinobwino komanso kupewa kutaya chikumbumtima. Izi zikutanthauza kuti uchi umatanthauzanso zinthu zomwe zimakulitsa kuchuluka kwa shuga mthupi ndipo zimakhudza kupanga insulin, koma pang'ono.
Mndandanda wotsika wa glycemic ndi insulin wa chindapusa ichi ndi yankho labwino kufunso: kodi uchi umachulukitsa shuga wamagazi? Anthu ambiri omwe ali ndi matenda ashuga amawopabe kudya uchi, chifukwa choopa kupsinjika kwa shuga m'magazi.
Koma izi ndizopanda maziko, chifukwa uchi si wowopsa kwa odwala matenda ashuga.
Momwe mungagwiritsire ntchito
Uchi ukhoza kukhala chinthu chothandiza kwambiri kwa matenda ashuga, ngati chikugwiritsidwa ntchito moyenera. Chifukwa chowonjezera chitetezo chokwanira, kupewa chimfine ndi hypovitaminosis, tikulimbikitsidwa kuti odwala matenda ashuga amamwe mkaka tsiku lililonse ndi supuni 1 ya uchi.
Kumwa koteroko kumakhala ndi zopindulitsa kwambiri kwa wodwala yemwe wapezeka ndi matenda a shuga ndipo amathandizira kulimbitsa thupi lonse. Mkaka wa uchi umakopa kwambiri ana odwala matenda ashuga omwe zimawavuta kukana maswiti.
Kuphatikiza apo, uchi ungagwiritsidwe ntchito kuphika zakudya zosiyanasiyana, mwachitsanzo, mumisuzi ya nyama ndi nsomba kapena mavalidwe a saladi. Komanso, uchi ndi gawo lofunikira pakukonzekera masamba osankhidwa, monga zukini kapena zukini.
Zosankha.
Saladi ya chilimwe iyi imakhala yokonzekera bwino kuchokera ku zukini wachinyamata. Mbaleyi imakhala yokoma mosadabwitsa komanso yathanzi ngakhale itakhala ndi shuga yotsekemera, ndipo imakhala ndi mbiri yabwino pambuyo pake. Ndi matenda a shuga, imatha kukonzedwa ngati mbale yodziyimira payokha kapena yogwiritsidwa ntchito ngati mbale yakumbuyo ya nsomba kapena nyama.
Zosakaniza
- Zukini - 500 g;
- Mchere - 1 tsp;
- Mafuta a azitona - makapu 0,5;
- Viniga - 3 tbsp. zida;
- Wokondedwa - 2 tsp;
- Garlic - 3 cloves;
- Zitsamba zilizonse zouma (basil, cilantro, oregano, katsabola, udzu winawake, parsley) - 2 tbsp. zida;
- Paprika wouma - 2 tsp;
- Pepperonons - 6 ma PC.
Dulani zukini kukhala magawo owonda, kuwaza ndi mchere ndikuchoka kwa mphindi 30. Mu mbale imodzi, sakanizani zitsamba, paprika, peppercorns ndi adyo. Thirani mu mafuta ndi viniga. Onjezani uchi ndikusakaniza bwino mpaka atasungunuka kwathunthu.
Ngati zukini ndi mchere zikupereka mchere wambiri, zimwetsani kwathunthu ndikufinya masamba. Samutsani zukini ku marinade ndikuyambitsa bwino. Siyani kumayenda kwa maola 6 kapena usiku umodzi. Mu mtundu wachiwiri, chotsani mbale ndi masamba mufiriji.
Katswiri mu kanema mu nkhaniyi atchulapo zabwino za uchi kwa odwala matenda ashuga.
