Kwa nthawi yayitali, tchizi chokoleti chinkawonedwa kuti ndi chinthu chofunikira kwambiri: chimagwiritsidwa ntchito pazolemba komanso pazakudya za ana, komanso pazakudya za osewera ndipo, mwakutero, mu zakudya za odwala omwe ali ndi matenda a shuga. Pazaka zingapo zapitazi, kukonda khungu la tchizi kunayamba kupereka chidwi, anthu ali ndi chifukwa chofunsira kuti: "Kodi tchizi cha kanyumba ndizothandiza kwambiri? Kodi ndizowona kuti tchizi cha kanyumba chingayambitse matenda onenepa kwambiri komanso opitilira muyeso?" Tidafunsa dokotala wa endocrinologist kuti auze ngati ndizotheka kudya tchizi cha kanyumba chifukwa cha matenda ashuga.
Dokotala endocrinologist, wodwala matenda ashuga, wazakudya, katswiri wazakudya masewera Olga Mikhailovna Pavlova
Omaliza maphunziro ku Novosibirsk State Medical University (NSMU) omwe ali ndi digiri ku General Medicine ndi ulemu
Anamaliza maphunziro apamwamba ndi ulemu kuchokera kudziko lapansi la endocrinology ku NSMU
Amaliza maphunziro apamwamba ku Dietology yapadera ku NSMU.
Anadutsanso ukadaulo mu Sports Dietology ku Academy of Fitness and Bodybuilding in Moscow.
Anapitiliza maphunziro otsimikizika pa psychocorrection ya kunenepa kwambiri.
Kodi kugwiritsa ntchito tchizi cha kanyumba ndi chiyani?
Curd imakhala ndi mavitamini ndi michere yambiri: mavitamini A, D, B, C, PP, folic acid, calcium, iron, phosphorous, magnesium, sodium, potaziyamu ndi ena. Mavitamini B, C, vitamini D ndi folic acid odwala omwe ali ndi matenda ashuga ndiwothandiza kulimbitsa mitsempha yamagazi komanso kwamanjenje - amalepheretsa kukula kwa zovuta za matenda ashuga. Kuchuluka kwa calcium ndi vitamini D kumalimbitsa zida zam'mafupa, kutiteteza pakukula kwa mafupa. Kuphatikiza apo, calcium ndi magnesium ndizofunikira kuti tisunge kukongola kwa tsitsi ndi misomali. Potaziyamu, calcium, mafuta acids ndi vitamini D zimathandizira mkhalidwe wamtima wamtima, womwe umafunikanso kwa odwala matenda ashuga.
Cottage tchizi ndi gwero labwino la mapuloteni. Protein kanyumba tchizi mumakhala zofunikira zonse za amino acid zofunikira m'thupi la munthu, chifukwa chake zimatchedwa mapuloteni onse.
Cottage tchizi mulibe shuga mkaka, lactose, kotero imatha kudyedwa ndi anthu omwe ali ndi kuchuluka kwa lactase, enzyme yomwe imaphwanya shuga mkaka, ndiye kuti, anthu omwe amadwala matenda otaya m'mimba atamwa mkaka.
Potengera ntchito yam'mimba, kugawanika kwa tchizi ndi njira yosavuta (ngakhale yayitali) kusiyana ndikugawa nyama ndi nkhuku. Chifukwa chake, kanyumba tchizi monga gwero la mapuloteni amayenera kwambiri odwala omwe ali ndi matenda am'mimba komanso matenda am'mimba a shuga. Chachikulu ndikugwiritsa ntchito tchizi cha kanyumba pang'ono (ndiye tikambirana za kuchuluka kwa tchizi chothandiza m'thupi).
Mapuloteni ambiri a curd amayimiriridwa ndi casein, mapuloteni omwe amapukusa pang'ono. Chifukwa cha izi, tchizi cha kanyumba chimakilowetsedwa pang'onopang'ono ndikupatsa kumverera kwakutali kwa satiety. Kwa anthu omwe ali ndi matenda ashuga, kuchepa kwa chimbudzi cha kanyumba kanyumba kumakhala kosangalatsa chifukwa, ndikawonjezeredwa kwa zakudya zam'madzi, tchizi chanyumba chochepa kwambiri chimachepetsa kuchepa kwa mafuta, chifukwa chake, "kulumpha" mu shuga mukatha kudya kumakhala kochepa, shuga yamagazi imakhala yochulukirapo, khoma lamitsempha ndi dongosolo lamanjenje otetezeka kwambiri (ndipo ichi, monga tikumvera, chitetezo ku zovuta za matenda ashuga).
Glycemic index (GI) ya kanyumba kanyumba kotsika - kofanana ndi 30 - ndiye kuti, kuchuluka kwa kukwera kwa shuga pambuyo podya tchizi cha kanyumba kotsika (monga tidanenera pamwambapa).
Koma kuyamba kusangalala! Zosunga mu kanyumba tchizi zimapezekanso.
Chovuta ndi tchizi tchizi
Cottage tchizi ali ndi mkulu wa AI --insulin - chizindikiritso chomwe chimadziwika ndi kuyankha kwa insulin, ndiye kuti kuchuluka kwa insulini yotulutsidwa ndi kapamba mutatha kudya chinthu china. AI ya curd ndi 120. Poyerekeza, AI ya maapulo ndi 60, cookie wokoma ndi 95, bar ya chocolate ya Mars ndi -122, tchizi ndi -45, tirigu wa durum ndi -40, nkhuku ndi -31. Kutengera izi, tchizi chanyumba chimayambitsa kutulutsa insulin kwakukulu ndi kapamba.
Ngati munthu akufuna kulemera thupi (mwachitsanzo, akuchita ntchito yomanga thupi), ndiye kuti kutulutsidwa kwa insulini kudzakhala kothandiza, chifukwa kudzakuthandizira kuyamwa mwachangu michere yonse (ndi ma carbohydrate, mapuloteni, ndi mafuta) kuchokera kuzakudya zomwe zadyedwa. Ngati tilingalira za odwala omwe ali ndi insulin kukaniza (kuchepetsedwa kumva kwa insulin) - anthu omwe ali ndi prediabetes, matenda ashuga, ndi odwala ambiri onenepa, ndiye kuti kuchuluka kwa insulini makamaka usiku ndi usiku, kumathandizira kupitanso patsogolo kwa insulin, kukula kwa matenda ashuga komanso kunenepa kwambiri.Chifukwa chake, usiku, odwala omwe ali ndi kunenepa kwambiri, prediabetes ndi matenda ashuga sayenera kugwiritsa ntchito tchizi.
Kuphatikiza pa AI yayikulu, tchizi chanyumba chimatha kukhala ndi mafuta ambiri amanyama, omwe timayambitsa matenda a shuga kuti muchepetse mwayi wokhala ndi dyslipidemia - cholesterol yayikulu yamagazi komanso kukula kwa atherossteosis.
Popeza carbohydrate metabolism (shuga metabolism) imakhudzana kwambiri ndi metabolism yamafuta, mu shuga mellitus, ngakhale munthu samazunza mafuta a nyama, kuchuluka kwa cholesterol (makamaka zomwe zimadziwika kuti "cholesterol yoyipa" -LDL komanso, kuwonjezera pamenepo, triglycerides - TRH) nthawi zambiri zimachuluka. . Chifukwa chake, mafuta a nyama amayenera kuyesedwa kuti achepetse - kuti asachotse kwathunthu, koma kuti achepetse kuchuluka kwake muzakudya (moyenera, izi ziyenera kuchitidwa motsogozedwa ndi lipidograms - maphunziro amafuta amwazi).
Ndi kuchuluka kwa mafuta mu kanyumba tchizi, Cottage tchizi ndi amitundu itatu:
- Cholimba - tchizi tchizi chokhala ndi mafuta a 18% kapena kuposa. 18% kanyumba tchizi 100 g ya mankhwala ili ndi 14.0 g ya mapuloteni, 18 g yamafuta ndi 2.8 g yamafuta, zopatsa mphamvu - 232 kcal pa 100 g yazinthu.
- Zowawa (Zakale)- kanyumba tchizi 9% 9% kanyumba tchizi, ndiye imakhala ndi mapuloteni 16.7 g a protein, 9 g yamafuta ndi 1.8 g yamafuta mu 100 g ya mankhwala. Zinthu zopatsa mphamvu za 9% kanyumba tchizi ndi 159 kcal pa 100 g yazinthu. 5% kanyumba tchizi 100 g ya mankhwala ili ndi 17, 2 g ya mapuloteni, 5 g yamafuta ndi 1.8 g yokha yazakudya. Zopatsa mphamvu za calorie za 5% kanyumba tchizi ndizochepa: 121 kcal pa 100 g yazinthu.
- Tchizi chamafuta ochepa - tchizi tchizi chokhala ndi mafuta osakwana 3% (malinga ndi magwero ena, osakwana 1.8%). tchizi chopanda mafuta pang'onopang'ono (0%) pa 100 g ya zinthu zili ndi 16.5 g ya mapuloteni, 0 g yamafuta ndi 1,3 g yamagulu azakudya, zopatsa mphamvu ndi 71 kcal pa 100 g ya mankhwala.
Funso lomveka limakhala: kodi tchizi chanyumba kuti chisankhe?
Pa dzanja limodzi, tchizi chamafuta ocheperako amawoneka wokongola: 0 mafuta, otsika kalori. M'mbuyomu, akatswiri azakudya adalangiza aliyense kuti asankhe tchizi wopanda mafuta. Koma mukamagwiritsa ntchito tchizi yopanda mafuta, zopondera zotsatirazi zimatiyambitsa: popeza tchizi chopanda mafuta sichikhala ndi mafuta, sitimapeza mavitamini osungunuka. Chifukwa chake, timataya mavitamini A ndi D omwe timafunikira (ndipo mu shuga timawafunadi). Kuphatikiza apo, calcium imapangidwa kuchokera ku zakudya zopanda mafuta zoyipa kwambiri. Ndiye kuti, kupewa matenda a mafupa pogwiritsa ntchito tchizi chamafuta ochepa sikuyenda bwino. Kuphatikiza apo, thirakiti lathu la m'mimba lakhala "likukonzedwa" kuyambira nthawi zakale kuti tizigaya zinthu mwachisawawa monga mapuloteni, mafuta, komanso chakudya. Cheke chopanda mafuta chopanda mafuta sichingafanane ndi izi.
Chifukwa chake posankha kanyumba tchizi ayenera kupereka amakonda kanyumba tchizi 5-9% mafuta - Tikhala ndi mavitamini osakaniza ndi mafuta, ndipo calcium imayamwa, ndipo zopatsa mphamvu sizabwino.
Ngati tilingalira tchizi chakumidzi chopangidwa ndi nyumba, kumbali imodzi, ndizachilengedwe komanso zokhala ndi mavitamini momwe zingatheke, ndipo, kumbali ina, mafuta a kanyumba tchizi ali pafupifupi 15-18%, zopatsa mphamvu zopatsa mphamvu ndizoposa 200 kcal pa 100g. Chifukwa chake, anthu omwe ali ndi kunenepa kwambiri komanso dyslipidemia (cholesterol yayikulu yamagazi) sayenera kuzunza tchizi chopangidwa kunyumba.
Kuphatikiza apo, tchizi tchizi ndichakudya chophatikiza ndi tizilombo toyambitsa matenda ambiri, kotero ngati mungasankhe tchizi chopangidwa ndi kanyumba, muyenera kukhala otsimikizira zaukhondo wa famu womwe umapanga tchizi cha kanyumba. Moyo wa alumali: zina tchizi chachilengedwe chachilengedwe chimasungidwa mpaka maola 72. Ngati alumali moyo wa kanyumba tchizi upambana masiku atatu, ndiye kuti curd iyi ndi yodzala ndi mankhwala osungira komanso okhazikika.
Kuphatikiza pa tchizi chanyumba, pa mashelufu pali masheya angapo apamwamba, ma curd. Kuphatikiza pa tchizi chanyumba, zinthu izi zimakhala ndi shuga wambiri ndipo wowuma amapezeka nthawi zambiri (wowuma akawonjezeredwa, misa yokhotakhota imakhala yosasintha komanso imakhala yosangalatsa kwambiri), yomwe imatsutsana kwambiri ndi matenda ashuga!
Chifukwa chake sankhani tchizi wamba tchizi popanda zowonjezera, ndiye amene amathandiza kwambiri thupi lathu.
Kodi tchizi chochuluka bwanji? Ndipo kangati?
Wachikulire amafunika magalamu 150 mpaka 250 a kanyumba tchizi katatu pa sabata. Mwana amatha kudya tchizi tchizi tsiku ndi tsiku (kuchuluka kwake kumatengera zaka za mwanayo). Ngati munthu wakumana ndi zochulukirapo zachilengedwe zamphamvu (masewera amateur kapena akatswiri), ndiye kuti kuchuluka kwa tchizi kanyumba kumakwera mpaka 500 g.
Ngati munthu wachepetsa kuchepa kwa impso (pali kulephera kwambiri kwa impso), komwe kumakhala kofala ndi njira yayitali ya matenda ashuga - ndi chitukuko cha matenda a shuga, ndiye kuchuluka kwa mapuloteni patsiku kumatsika, motsatana, ndipo kulibe kofunikira kwa tchizi kanyumba (kuchuluka kwa mapuloteni patsiku amawerengedwa payekhapayekha, kutengera kuchokera pa kafukufuku wa wodwala wina wochepetsedwa waimpso.
Kuchuluka kwa tchizi cha kanyumba sikuyenera kudyedwa - izi zimatha "kuchuluka kwambiri pamapuloteni", omwe angawononge impso ndi thirakiti la m'mimba. Chifukwa chake kumbukirani tanthauzo la kuchuluka!
Malinga ndi nthawi ya tsiku, tchizi chokoleti ndibwino kudya nthawi yam'mawa komanso m'mawa. Monga momwe timakumbukira, zinthu zapamwamba za AI nthawi yamadzulo komanso usiku zimaperekedwa kwa odwala omwe ali ndi matenda ashuga komanso onenepa kwambiri.
Kodi kuphatikiza kanyumba tchizi ndi?
Ndi masamba, zipatso, zipatso. Cottage tchizi amachepetsa kulumpha mu shuga mutatha kudya fructose kuchokera ku zipatso ndi zipatso - zonse zathanzi komanso zokoma.
Idyani zokoma ndi kukhala wathanzi!
MALANGIZO
1. Maapulosi ophika odzazidwa tchizi
Maapulo ndi tchizi chanyumba chilipo chaka chonse, ndipo izi ndi zodabwitsa, chifukwa mutha kudzichitira nokha maapulo ophika ndi tchizi tchizi ndi sinamoni nthawi iliyonse!
2. Curd keke - zakudya mchere
Ngati mungayitane alendo, palibe chifukwa choyang'ana mokomera maswiti omwe anawagulira iwo okha. Kuphika mkate wa curd womwe ungagwiritsidwe ntchito ngakhale shuga!
3. Curd souffle ndi peyala
Ndipo izi zidagawidwa ndi owerenga athu. Zakudya zoterezi zimakonzedwa m'mphindi 10 zokha ndipo zimakhala zokoma kwambiri.
4. Cheesecakes kuchokera ku ufa wa buckwheat ndi stevia
Cheesecakes ndi amodzi mwa mbale zotchuka kwambiri mdziko lathu. Ndipo matenda a shuga si chifukwa chodzikana nawo. Mukungoyenera kusintha kaphikidwe, ndi vuyalya - chithandizo chokoma ndi chopatsa thanzi patebulo lanu!
