Uchi ndiwodziwika komanso wokondedwa wazinthu zambiri, mwiniwake wa zinthu zambiri zothandiza. Fungo lake limawonjezera zokometsera zilizonse muzakudya zilizonse, ngakhale pamaphwando. Anthu omwe amazolowera kuwongolera zakudya zawo komanso akudwala matendawa ayenera kuonetsetsa kuchuluka kwa zinthu zomwe zimalowa mthupi. Izi ndichifukwa cha kuchuluka kwa shuga mu kapangidwe kake. Otsatirawa ndiopindulitsa katundu ndi glycemic index ya uchi, kutengera mitundu ndi mitundu.
Kodi mndandanda wamtundu wa glycemic ndi uti?
Chizindikiro ichi (GI) ndicho chimatsimikizira kuchuluka kwa kuwonongeka kwa chakudya chamafuta, omwe ali m'gulu lazopanga, kuti glucose. Kutsitsa kalozera, kumachepetsa pang'onopang'ono ndipo, motero, shuga m'magazi amakwera pang'onopang'ono. Pali magome ena apadera pomwe zizindikiro zimasonyezedwera mtundu winawake kapena mbale yokonzedwa kale.
Magulu Ogulitsa:
- kuyambira 0 mpaka 39 - ndi GI yotsika;
- kuyambira 40 mpaka 69 - ndi GI wamba;
- kuchokera 70 ndi kupitilira - ndi GI yayikulu.
Glycemic mbali uchi ndi kapangidwe kake
Uchi ndi chinthu chotsekemera, zomwe zikutanthauza kuti uli ndi shuga wambiri mumapangidwe ake. Komabe, pali zinthu zingapo zomwe kuchuluka kwa mfundo zake kumadalira. Izi zikuphatikiza:
- zoyambira;
- jografia yosonkhanitsa;
- nyengo ndi nthawi yachaka yosonkhanitsa zinthu;
- kukhalapo kwa zowonjezera zowonjezera;
- mawonekedwe osamalira njuchi ndi mikhalidwe yawo;
- mtundu wa njuchi.
Kuswana kwa njuchi ndi mikhalidwe yawo ndi zina mwazomwe zimatsimikizira mtundu wa uchi wa glycemic
Kupanga
Uchi wokwanira kotala ukhoza kukhala ndi madzi. Chizindikiro ichi chimasiyana kuchokera pa 15 mpaka 27%. Ma carbohydrate ndiye gawo lalikulu pazinthu zamtundu uliwonse, zizindikiro zingafikire 85%. Mashuga akuluakulu ndi shuga (pafupifupi 40%) ndi fructose (pafupifupi 45%). Kuphatikiza apo, mitundu ina ya uchi imakhala ndi:
- sucrose;
- nseru;
- oligase;
- melicitosis;
- mitundu ina ya chakudya chamafuta.
Chiwerengerocho chikhoza kukhala chosiyana ndipo chimatengera nthawi yomwe yatha kuchokera nthawi yopompa zinthu kuchokera ku maselo mpaka kumagwiritsidwa ntchito mu chakudya.
Mu kapangidwe ka uchi palinso:
- macro- ndi ma microelements (potaziyamu, phosphorous, calcium, magnesium, sodium, sulfure);
- mapuloteni;
- michere;
- ma amino acid;
- ma alkaloids;
- organic ndi zochita kupanga;
- mavitamini (ochuluka zedi ascorbic acid).
Mitundu ya Pada
Monga tafotokozera pamwambapa, chiyambi choyambirira cha nectar chimakhudza index ya glycemic ya chinthucho. Uchi wa Padev umapezeka pamiyeso yamadzi omata, omwe amabisika pamasamba, mphukira, makungwa a mitengo yaying'ono ndi zitsamba. Mitundu yamtunduwu imaphatikizapo mitundu yamtchire yamalimwe.
Mtengo wa Linden
Wopatsa kalori wamkulu wokhala ndi GI yamagulu 50. Ichi ndi chimodzi mwazisonyezo zotsika, chifukwa chokoma uchi wa linden. Ili ndi mthunzi wopepuka kapena wa amber. Linden amadziwika kuti ndi mfumukazi yazomera zonse zotheka uchi, chifukwa mtengo umodzi umatha kutulutsa uchi 8 mpaka 15 kg.
Katundu wa laimu ali ndi makhalidwe otsatirawa, amalola kuti azigwiritsidwa ntchito muzakudya ngakhale pali shuga yosadalira insulin:
- malamulo a kubwezeretsa;
- kulimbitsa chitetezo chokwanira;
- kutenga nawo gawo kagayidwe.
Acacia
Product GI - 32. Ichi chizindikirochi chimafotokoza uchi wa mthethe monga chisonyezo chotsika, zomwe zikutanthauza kuti zimatsimikizira kufunikira kwake komanso chitetezo. Izi zosiyanasiyana zimawerengedwa kuti ndi mtsogoleri pakati pa zina zonse malinga ndi kapangidwe kake, zopatsa thanzi komanso zopindulitsa.
Acacia uchi - nyumba yosungirako mavitamini ndi michere yambiri
Uchi wa acacia ndi wabwino chifukwa fructose mu kapangidwe kake ka mankhwala ndi 1.5 nthawi zoposa glucose. Kuphatikiza apo, ilinso ndi mavitamini a B angapo, mavitamini a ascorbic, flavonoids, ma organic acids, komanso ma macro- opitilira 400 osiyanasiyana.
Opikisana
Zosiyanasiyana zochokera paini, spruce, ndi fir zimakhala ndi GI yotsika (kuyambira 19 mpaka 35), uchi wa buluzi uli ndi mfundo 50. Tsoka ilo, mtundu wamtunduwu sodziwika kwambiri, koma onse chifukwa cha kusakwanira kuphunzira.
Zipatso
Imodzi mwamafuta onunkhira kwambiri. Amapezeka pamitengo ya zipatso zotsatirazi:
- Cherry
- maula
- peyala
- lalanje
- pichesi
- apulo
- guava
- Mango
Uchi umakhala ndi mtundu wowala komanso wonyezimira pang'ono. Zimadziwika chifukwa chakuti kuchuluka kwa fructose ndi 10% kuposa gawo la glucose pakuphatikizika. Zothandiza ndi machiritso ake ndi monga:
- kusintha kwa thupi;
- antimicrobial ndi anti-yotupa zotsatira;
- kuthekera kuchepetsa kutentha kwa thupi ndi hyperthermia;
- sedative katundu;
- kutsegula kwa kusinthika njira.
Glycemic index yamitundu yazipatso imachokera ku 32 mpaka 50 mayunitsi. Chizindikirochi chimakulolani kuti mufotokozere zomwe zimapangidwazo kuchokera ku gulu la omwe ali ndi kutsika kwamkati komanso kuwonongeka kwa chakudya cham'magazi.
Mitundu yamaluwa
Zogulitsa zamtunduwu zimaphatikizapo mitundu itatu: uchi wosakanizidwa, wosakanizidwa ndi polyfler. Woyera (monofleur) amachokera ku mtundu umodzi wa maluwa, wosakanikirana amawonekera chifukwa cha mitundu iwiri ya maluwa. Uchi wa polyfler umakololedwa nthawi yamaluwa ambiri nthumwi, dimba ndi oyimira m'munda.
Forbs - maziko a uchi onunkhira komanso wokoma wa polyfleur
GI yamitundu ya maluwa ili mndandanda wa magawo 45-50. Zomwe amapanga zimaphatikizapo zinthu zoposa 70 zothandiza, kuphatikizapo ma amino acid, mavitamini, antioxidants, chakudya, michere, ma asidi acofunikira, madzi.
Uchi wamaluwa umakhala ndi phindu pa magwiridwe antchito amanjenje, amachotsa chiwonetsero cha cephalgia, kusowa tulo. Imayendetsa ntchito ya minofu ya mtima, imachepetsa kuthamanga kwa magazi, imasintha magazi.
Mitundu yamaluwa siyikulimbikitsidwa kuti igwiritsidwe ntchito motere:
- thupi lawo siligwirizana pa nthawi pachimake mawonetseredwe;
- gastritis;
- matenda a kapamba;
- rheumatism mu gawo pachimake;
- enterocolitis;
- dermatitis osiyanasiyana etiologies;
- ana osakwana zaka 2.
Pali malamulo, kutsatira omwe amakulolani kugwiritsa ntchito uchi wa maluwa a shuga:
- Ganizirani kuchuluka kwa glycemia wa thupi.
- Tengani milingo yaying'ono.
- Muziphatikiranso zakudya zopitilira katatu pa sabata.
- Musanyoze zisa zanjuchi mukamagwiritsa ntchito.
Buckwheat
GI yake ndi 50, ndipo 100 g ya malonda ili ndi 304 kcal. Izi zimatengedwa kuchokera ku maluwa a buckwheat mu theka lachiwiri la chilimwe. Kuchuluka kwa fructose, komwe ndi gawo la kapangidwe kake kamafika pa 52-55%. Kuphatikiza apo, imakhala ndi kuchuluka kwa magnesium, zinc, iron, manganese, potaziyamu, mkuwa. Zochitika ndizofunikira kwambiri kwa thupi la munthu wathanzi, komanso ngati njira yodzitetezera pamavuto omwe ali ndi odwala matenda ashuga.
Uchi wa Buckwheat uli ndi izi:
- limatulutsa hemoglobin m'magazi;
- kutsitsa magazi;
- bwino chimbudzi;
- ali ndi antibacterial katundu;
- imalimbikitsa chitetezo cha mthupi;
- imalepheretsa kukula kwa mafupa ndipo imathandizira kugwira ntchito kwamkati mwa minofu ndi mafupa.
Chosinthidwa
Mitundu iyi imakhala ndi fungo lakuthwa ndi kaphatikizidwe kamene kamaphatikiza kutsekemera ndi kuwawa pang'ono. Kuwala kuposa linden, crystallize mwachangu. Mchitidwewo ungachitike m'maselo. Mndandanda wa glycemic wa uchi wothamangitsidwa ndi 64. Mtunduwu umadziwika kuti ndi wosowa, koma wothandiza kwambiri. Chogulitsachi chimakhala ndi kuchuluka kwakukulu kwa boron, komwe kumakhudza bwino chithokomiro cha chithokomiro komanso dongosolo la musculoskeletal. Izi zimathandizanso pakugwira ntchito yoyenera ya ndulu, mtima ndi mtsempha wamagazi.
Yotseredwa ndi chomera chabwino kwambiri cha uchi, komabe, chopangidwa motengera pamenepo chimafunika kugwiritsa ntchito mosamala.
Komabe, uchi wogwiriridwa uli ndi kuchuluka kwa glucose, komwe kumafunika kugwiritsidwa ntchito mosamala ndi iwo omwe ali ndi "matenda okoma."
Osotovy
Zosiyanasiyana zopangidwa kuchokera ku maudzu a udzu, nthawi zambiri moyandikana ndi milkweed. Zimatanthauzira mitundu yamaluwa ya monofleur. Malo ake:
- kulimbana ndi zotupa;
- choleretic zotsatira;
- kulimbitsa chitetezo cha mthupi;
- kusintha kagayidwe ndi kusinthika;
- lactogenic zotsatira;
- kulimbana ndi kusowa tulo.
Uchi wabodza
Pa fairs ndi ma bazaars, ndi ochepa omwe angasankhe malonda abwino. Mwambiri, zabodza zimagulitsidwa - uchi wotsika kwambiri komanso kuwonjezera shuga kapena shuga, komanso mitundu yonse ya kununkhira pofuna kuwonjezera kukoma kwa malonda. Izi sizimangochepetsa katundu wofunikira komanso zimaphwanya kuchuluka kwa zinthu zomwe zimapangidwa, komanso zimapangitsa uchi kukhala wowopsa kwa thupi la odwala.
Njira zakutsimikizira zachinyengo
Kupezeka kwa shuga mu uchi kungadziwike m'njira zingapo:
- Viyikani pensulo ya mankhwala. Ngati uchi ndi wapamwamba kwambiri, ndiye kuti sungasinthe mtundu wake.
- Ngati mukuyika dontho la pepala pepala, ndiye kuti sipayenera kukhala banga la kumbuyo, monga kuyambira pakakhala madzi. Ichi ndi chizindikiro chaubwino.
- Kugwiritsa ntchito Refractometer. Amakulolani kuti muzindikire zosayera zamtundu uliwonse.
- Fungo la malonda ake liyenera kukhala losangalatsa, komanso kusasinthasintha kuyenera kukhala yunifolomu.
- Laborator mtima shuga.
Zogulitsa zilizonse zizigwiritsidwa ntchito popindulitsa thupi la odwala komanso odwala.
