Kuchulukirapo, anthu amaganiza za chakudya choyenera komanso choyenera, chomwe sichongofuna kukhutitsa thupi ndi mavitamini ndi michere, komanso kukhala ndi thanzi labwino. Nutritionists amalimbikitsa kusankha zakudya zozikidwa pa index yawo ya glycemic (GI). Chizindikiro ichi chimagwiritsidwa ntchito nthawi zambiri ndi anthu omwe ali ndi shuga wambiri, komanso omwe akufuna kuchepetsa kulemera kwawo. Pomanga thupi, othamanga amathanso kutsatira zakudya zamagulu a glycemic.
Ndondomeko iyi ikuwonetsa momwe glucose amalowa mwachangu m'magazi atatha kumwa chakumwa kapena chinthu china. Podziwa index ya glycemic, titha kunena kuti chakudya chomwe chili ndi zakudya ndizotani? Mafuta omwe anaphwanyidwa mwachangu samapindulitsa thupi, kusandulika kukhala madongosolo amafuta ndikukwaniritsa mwachidule kumverera kwa njala. Izi zimaphatikizapo chokoleti, mankhwala a ufa, shuga.
Mutu wazakudya zopatsa thanzi ndizofunikira pakadali pano, chifukwa chake munthu aliyense amangofunika kudziwa zomwe zili zabwino - uchi kapena shuga, ndizotheka kudya uchi ndi zakudya, zabwino zake ndikuvulaza thupi, chisonyezo cha glycemic chazomwe chimagwiritsidwa ntchito popanga njuchi. Chakudya chimafotokozedwanso momwe uchi umaloledwa.
Glycemic index ya uchi
Chovuta kugawa chakudya, chomwe chimapatsa mphamvu mphamvu kwa nthawi yayitali ndikupereka mphamvu, amawaganizira kuti ndi omwe mlingo wawo umafika kumagawo 49 (otsika). Chololedwa kuphatikiza zakudya ndi zakumwa ndi mndandanda wamagulu 50 - 69 (pafupifupi) muzakudya za munthu wamba. Koma kwa iwo omwe ali ndi vuto la kuchuluka kwa glucose m'magazi, ndikofunikira kuti achepetse gululi mu menyu, kudya magalamu 100 okha kawiri pa sabata ndi index. Zakudya ndi zakumwa zomwe zili ndi mayunitsi 70 ndipo pamwamba (pamwambapa) sizikulimbikitsidwa ku gulu lililonse la anthu. Chowonadi ndi chakuti chakudya chotere chimathandizira kuti pakhale kuwonjezeka kwa thupi.
Index ikhoza kukhudzidwa ndi kutentha kwa zinthu, ndiye kuti maukonde atawiritsa kapena kuphika mankhwalayo asintha chizindikirocho. Koma izi ndizopatula m'malo mwalamulo. Chifukwa chake, karoti yaiwisi ndi beets zimakhala ndi chizindikiro chotsika, koma mutadutsa chithandizo cha kutentha, masamba awa ali ndi mtengo wama 85.
Pali lamulo lina lowonjezera GI - kutayika kwa fiber ndi zipatso mu zipatso ndi zipatso. Izi zimachitika ngati timadziti ndi timadzi tokoma tapangidwa kuchokera kwa iwo. Kenako ngakhale msuzi wopangidwa kuchokera ku chipatso chokhala ndi index yotsika udzakhala ndi GI yapamwamba.
Mndandanda wamagulu a shuga ndi shuga ndi magawo 70. Nthawi yomweyo, malonda otere alibe chilichonse chopindulitsa, mosiyana ndi uchi. Uchi ndi shuga wochepetsera, ndiye ngati "wasungidwa", ndiye kuti simuyenera kuudya.
Zizindikiro za mitundu yosiyanasiyana ya uchi:
- mndandanda wa uchi wa mthethe ndi magawo 35;
- mndandanda wa uchi wa paini ndi mayunitsi 25;
- mndandanda wa uchi wa buckwheat (buckwheat) ndi magawo 55;
- kuchuluka kwa uchi wa linden ndi magawo 55;
- mndandanda wa uchi wa buluzi ndi magawo 50.
Uchi uli 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.
Pokhapokha pazolemba za glycemic, titha kunena kuti kuchotsa shuga ndi uchi ndi njira yabwino.
Ubwino wa shuga ndi uchi
Choyamba muyenera kudziwa kuti shuga ilibe zinthu zopindulitsa. Koma uchi wakhala utadziwika kale chifukwa cha machiritso omwe umagwiritsidwa ntchito, umagwiritsidwa ntchito kwambiri ngati mankhwala ndipo umakhala ndi zinthu zingapo zofunikira zomwe zimathandiza thupi. Sikuti uchi amagwiritsa ntchito pachakudya, amathandizanso thupi kukhalanso ndi vitamini.
Mavuto a shuga ndi osatheka - amakhala ndi mphamvu, koma samakhutitsa thupi ndi mphamvu. Kuphatikiza apo, imakhala ndi zotsatira zoyipa kwambiri pa thanzi la anthu omwe ali ndi mpweya wambiri m'magazi komanso insulin kukana. Kuphatikiza apo, shuga amathandizira kulemera.
Kudya uchi pafupipafupi kumapereka maubwino osatsutsika - kukana kwa thupi ku matenda osiyanasiyana komanso mabakiteriya amawonjezereka, kutupa kumatsitsimuka ndipo njira yochira imapita mwachangu pambuyo pa matenda komanso kulowererapo.
Uchi wokhala ndi chakudya ulinso wofunika chifukwa umakhala wokoma kwambiri kuposa shuga. Kutsimikizira izi ndi zophweka - supuni imodzi yotsekemera ya njuchi pafupifupi 55 calories, ndi shuga 50 kcal. Koma chinthu ndichakuti ndikosavuta kukwaniritsa kutsekemera ndi uchi, chifukwa ndiwotsekemera kwambiri. Zidachitika kuti tsiku lomwe munthu yemwe amamwa uchi m'malo mwa shuga, amalandira theka la zopatsa.
Uchi uli ndi mchere wopindulitsa:
- potaziyamu
- fluorine;
- phosphorous;
- magnesium
- manganese;
- zinc;
- mkuwa
- chitsulo
- cobalt;
- chrome
Komanso, malonda ndi njuchi zapamwamba komanso zachilengedwe ndipo ali ndi mavitamini ambiri, omwe mwa awa amakula kwambiri:
- proitamin A (retinol);
- Mavitamini a B;
- Vitamini C
- Vitamini E
- vitamini K;
- vitamini PP.
Kusinthanitsa ndi uchi kumathandizanso matenda a endocrine. Chifukwa chake, odwala matenda ashuga nthawi zambiri amafunsa funso - kodi ndizotheka uchi ndi chithandizo chamankhwala.
Inde, njuchi imeneyi imaloledwa kudya ndi anthu omwe amakhala ndi shuga wambiri, koma osapitilira supuni imodzi patsiku.
Zabwino za uchi
Nthawi yomweyo ndikofunikira kuyang'ana zovuta za njuchi, mwamwayi palibe ambiri aiwo. Zitha kuvulaza ngati munthu watsankho lomwe lingagulitsidwe. Komanso pa matenda ashuga, ngati munthu ali ndi uchi wambiri patsiku, ndiye kuti amaposa supuni imodzi.
Amaloledwa kulowetsa shuga ndi uchi m'magulu aliwonse aanthu, kupatula ana osakwana zaka zitatu. Amatha kuyambitsa mavuto osiyanasiyana.
Uchi ndi wofunikira kwambiri mu chakudya chifukwa cha kuthamanga kwa njira zama metabolic. Pakhala pali mankhwala kuti achepetse kulemera kwazinthu zopangidwa ndi njuchi. Ndikofunikira kusakaniza mandimu, bulugamu ndi uchi ndi madzi, tengani pamimba yopanda theka la ola musanadye kawiri patsiku. Mu masabata awiri muwona zotsatira zabwino.
Uchi uliwonse umakhala ndi zotsatira zabwino mthupi, umapereka zinthu zotsatirazi:
- kukana kwa thupi kumtundu wina wama virus, mabakiteriya komanso matenda amakula;
- amachepetsa kutupa;
- amakwaniritsa thupi ndi mavitamini ndi mchere;
- Iyamba Kuthamanga kagayidwe kachakudya njira;
- calms mantha amitsempha;
- amathandizira ndi mitsempha ya varicose ngati mafuta odzola amapangidwa kuchokera pamenepo;
- amachotsa cholesterol yoyipa ndikutchingira kudzikundikira kwatsopano;
- Ndi antioxidant wamphamvu, amachepetsa kukalamba ndikuchotsa ma radicals olemera;
- uchi wa phula umakulitsa potency;
- Ndi mankhwala achilengedwe omwe amalepheretsa kukula kwa ma virus komanso mabakiteriya.
Tikuwona zabwino zonse zakugwiritsira ntchito njuchi, titha kunena mosabisa kuti kusintha shuga ndi uchi ndikofunika koposa upangiri.
Zakudya ndi uchi
Sikuti zakudya zilizonse zimaloledwa kudya uchi, ndipo nthawi zambiri kugwiritsa ntchito zakudya zopatsa thanzi ndizochepa. Makina otere ayenera kutayidwa nthawi yomweyo. Choyamba, sichikhala ndi malire ndipo chimabera thupi zinthu zambiri zofunika. Kachiwiri, zimasokoneza ntchito ya ntchito zosiyanasiyana za thupi - kutsitsa magazi, kutsika chitetezo chokwanira komanso kuchepa kwa msambo.
Pakalipano, chakudya chotchuka kwambiri komanso chofunikira panthawi yomweyo. Kusankhidwa kwa zinthu kumakhala kwakukulu, komwe kumakupatsani kuphika zakudya zosiyanasiyana tsiku ndi tsiku. Pazakudya zotere, kuchepa thupi thupi sikuwonongeka chifukwa mndandanda wazakudya zoletsedwa ndizochepa. Zotsatira zake ziziwoneka m'masiku anayi, ndipo pakatha milungu iwiri, mutachita masewera olimbitsa thupi, mutha kutaya ma kilogalamu asanu ndi awiri.
Chifukwa chake kudya kwa glycemic sikucholinga chongochepetsa thupi, komanso kuchepetsa matenda a shuga, kuwonjezera chitetezo cha m'thupi komanso kuchepetsa magazi. Tsiku lililonse muyenera kudya zakudya zam'mera komanso zanyama.
Nthawi zambiri kuchepetsa thupi kumafunsa funso - ndizotheka kugwiritsa ntchito maswiti pamdongosolo lazakudya izi. Inde, inde, ngati amaphika popanda kuwonjezera shuga, batala ndi ufa wa tirigu. Ndikofunika kuphika marmalade, zakudya zonunkhira ndi zipatso ndi zipatso zochepera glycemic index - maapulo, mapeyala, gooseberries, mapichesi, zipatso za citrus, ofiira ndi achikuda currants.
Mu kanema mu nkhaniyi, malingaliro amaperekedwa posankha uchi wachilengedwe.
