Chocolate kwa odwala matenda ashuga: angadye chiyani ndipo zochuluka motani?

Chifukwa cha zomwe mahomoni achimwemwe cha endorphin ndi serotonin amapezeka, chokoleti chawoneka ngati chothandiza kwambiri.

Ngakhale zidutswa zochepa za zinthu zabwino, ziribe kanthu ngati zayera kapena zakuda, zimakusangalatsani.

Koma chokoleti chokhala ndi matenda osokoneza bongo chimangokhala chakuda chokhala ndi nyemba za cocoa zambiri; mitundu yake ina imachulukitsa shuga m'magazi.

Kodi ndizotheka kudya chokoleti ndimatenda a shuga?

Pazakudya zilizonse, kuphatikizapo matenda ashuga, lamulo lalikulu liyenera kutsatira - kutsatira muyeso. Amakhulupirira kuti chokoleti chimakhudza kwambiri shuga. Koma izi sizili choncho.

Zipatso zina zokoma zimakhala ndi mndandanda wamtundu wa glycemic monga zokoma zawo zomwe amakonda, motero odwala ayenera kuziyika mosamala mu zakudya zawo. Za chokoleti, sikuti mitundu yonse ndi yothandiza pa matenda ashuga, koma okhawo omwe ali ndi cocoa 70%.

Phindu la chokoleti ndi chiyani:

1. ma polyphenols popanga nyemba za cocoa amakhudza bwino mtima ndi mitsempha ya magazi, zomwe zimapangitsa kuti magazi azituluka;
2. Zakudya zamtunduwu zimakhazikika mwachangu, chifukwa chomwe kufunika kwa zopatsa mphamvu kumacheperachepera;
3. flavonoids amalimbitsa mitsempha yamagazi, kuchepetsa kuchepa kwawo ndi kupezeka;
4. kuchuluka kwa mphamvu ndi kukana kupsinjika;
5. catechin monga gawo la mankhwala ali ndi antioxidant zotsatira;
6. malonda amalimbikitsa mapangidwe a lipoproteins, omwe amachotsa cholesterol yambiri mthupi;
7. Mlingo wocheperako wa goodies umachepetsa kuthamanga kwa magazi, kupewa kukula kwa magazi m'thupi ndi matenda oopsa;
8. mchere kumawonjezera insulin, poteteza matenda;
9. maselo aubongo amadzaza ndi mpweya ndikugwiritsa ntchito chinthucho nthawi zonse.

Kodi ndingadye chokoleti chamtundu wanji ndi shuga?

Ndizovuta kwambiri kuti anthu ena akane chithandizo chomwe amakonda, kotero funso loti chokoleti kusankha kwa odwala matenda ashuga ndilothandiza kwambiri.

Madokotala amakulolani kudya zakudya zowawa, koma amalimbikitsa kuti gulu ili la odwala ligwiritse ntchito mitundu yake yapadera, monga chokoleti chotsekemera.

Maswiti oterewa ali ndi m'malo a shuga: sorbitol, amakopa, xylitol. Makampani ena amatulutsa chokoleti cha matenda ashuga okhala ndi ululu wazakudya zochotsedwa ku chicory ndi Yerusalemu artichoke. Mukugawika, zinthu izi zimasinthidwa kukhala fructose, komwe kumakhala chakudya chamafuta omwe amakhala otetezeka kwa odwala matenda ashuga.

Pogula zinthu zabwino, muyenera kutsatira zomwe zikuwonetsedwa patsamba:

• Kodi malonda ake ndi odwala matenda ashuga?
• Kodi muyenera kufunsa dokotala musanagwiritse ntchito;
• ngati mankhwalawo ali ndi mafuta, odwala matenda ashuga sayenera kudya;
• kuchuluka kwa chakudya chamagulu omwe ali m'matauni a goodies.

Kusankha kwamchere

Kutetezedwa kwambiri kwa matenda ashuga ndi chokoleti wa fructose. Kukoma kwake sikumakhala kwachilendo kwa okonda maswidi amtundu, koma amathanso kudyedwa ndi iwo omwe akuwonongeka ndikupanga insulin yawo, komanso angagwiritsidwe ntchito kupewa izi.

Chokoleti cha Fructose

Kwa odwala matenda ashuga, mitundu yapadera yazakudya zopangidwa ndi zotsekemera imaperekedwanso. Malonda oterewa amakhala ocheperako kuposa mankhwala azikhalidwe. Koma zopindulitsa zomwe zimaperekedwa mmenemo ndizochepa, popeza mulibe ma katekisimu, batala wa cocoa ndi antioxidants.

Katundu wa mkaka amapezekanso kwa odwala matenda ashuga. M'malo mwa shuga, imakhala ndi maltitol, yomwe imayambitsa ntchito ya bifidobacteria. Pogula zinthu zabwino, muyenera kuyang'anira kuchuluka kwa mkate, zomwe sizoyenera kupitilira 4.5.

Mafuta achinyama pamtunduwu amasinthidwa ndi mafuta azamasamba. Imasowa mafuta a mgwalangwa, mafuta ophatikiza ndi ma transgenic, oonetsera onunkhira, oonetsera, othandizira.

Kuvulaza mkaka ndi zoyera

Ndikofunika kuti odwala omwe ali ndi matenda ashuga azingodya mankhwala amdima.

Ndipo sikuti zangokhala zokhazo kuti glycemic index ya chokoleti yakuda ndiyotsika poyerekeza ndi mitundu ina, koma kuti imakhala ndi mafuta ochulukirapo komanso shuga.

Mitundu yoyera ndi ya mkaka imakhala ndi caloric kuposa owawa.

Ndizowopsa chifukwa glucose yemwe amapezeka mkati mwake amakonzedwa, ndipo izi zimakhudza kapangidwe kazinthu zopangidwa ndi mankhwala. Anthu ambiri amakonda kukoma kosakoma kwambiri kwa chokoleti cha mkaka. Amawoneka wonenepa kuposa wakuda, chifukwa m'malo mwa nyemba za cocoa, ufa wa mkaka umawonjezeredwa pang'ono. Koma zopindulitsa zomwe zili mmenemo ndizochepa poyerekeza ndi chipatso chakuda.

Zopangira zoyera sizikhala ndi ufa wa cocoa konse. Idakali chokoleti, chifukwa imakhala ndi mafuta a cocoa osachepera makumi awiri, magawo khumi ndi anayi peresenti ya ufa, mafuta anayi a mkaka, ndi shuga makumi asanu. Mndandanda wa glycemic wa chokoleti yoyera ndi mayunitsi 70.

Zowawa

Dessert yamdima imathandizira odwala matenda ashuga kuthana ndi insulin. Zotsatira za chitetezo chamthupi chotere - glucose samayamwa ndi thupi ndipo sasintha kukhala mphamvu.

Amadziunjikira m'madzi am'madzi, chifukwa ndi insulin yokha yomwe ingachepetse kupezeka kwa ma membrane a maselo. Chifukwa cha nyumbayi, glucose amalowetsedwa m'thupi la munthu.

Zifukwa zakukanira insulini:

• kunenepa
• cholowa;
• kumangokhala.

Kutsutsa kumabweretsa dziko lakale.

Ngati simutsitsa shuga, imatha kusanduka shuga wa digiri yachiwiri. Chifukwa cha ma polyphenols omwe amapezeka mu zakuda zakuda, shuga ya wodwalayo imachepetsedwa. Ndipo index ya glycemic ya chokoleti yakuda ndi magawo 25 okha.

Chokoleti chakuda chokhala ndi matenda a shuga a 2, komanso mtundu 1, zimathandiza:

1. kusintha insulin ntchito;
2. kuwongolera kuchuluka kwa shuga a plasma mwa odwala omwe ali ndi matenda a shuga 1;
3. limbitsa makhoma amitsempha yamagazi;
4. kuthamanga kwa magazi.

Malonda akuda ali ndi michere yambiri. Muli michere yachilengedwe komanso yokhala ndi asidi, zakudya zamafuta, ndi wowuma.

Ndili munjira yowawa kwambiri yomwe ili ndi nyemba zosachepera 55% za cocoa. Zakudya zakuda - nyumba yosungiramo mavitamini ndi michere yambiri: E, B, sodium, magnesium, potaziyamu, chitsulo, calcium. Odwala ambiri odwala matenda ashuga ndi onenepa kwambiri.

Maselo amtundu wa adipose samatenga bwino insulin yomwe imapangidwa ndi kapamba wofooka. Zotsatira zake, kuchuluka kwa shuga m'magazi a plasma sikuti kumatsika, ngakhale kuti mahomoni amapangidwa nthawi zonse ndi thupi. Choyimira chakuda chimatha kudyedwa mumtundu waung'ono kuti mumalize anthu.

Makanema okhudzana nawo

Kodi ndingathe kudya chokoleti ndi matenda ashuga a 2? Yankho mu kanema:

Kumwa pafupipafupi mchere wambiri kumathandizira kuchotsa "cholesterol" yoyipa m'thupi, yomwe imayikidwa pamakoma a mitsempha yamagazi, ndikupanga zolembera. Chifukwa chake, shuga ndi chokoleti (zowawa) ndizophatikiza zovomerezeka komanso zothandiza. Lamulo lalikulu mukamasankha mcherewu ndi kuti liyenera kukhala ndi nyemba zosachepera 70% za cocoa. Chokhacho chowawa chomwe chili ndi katundu chotere, mitundu yoyera ndi mkaka ndiyomwe imatsutsana kwambiri mu shuga.

Ma lipoproteins apamwamba kwambiri opangidwa ndi chokoleti chamdima amathandizira kuyeretsa kwamitsempha yama cholesterol, amathandizira kusintha kwa magazi ndi kutsitsa magazi. Mchere wowawa umalepheretsa kukula kwa matenda ashuga, stroke, matenda a mtima ndi matenda a mtima. Komanso, odwala amalimbikitsa kuti odwala adye chokoleti chopangidwa pamaziko a fructose kapena okoma: xylitol, sorbitol.