Glycemic index ya kanyumba tchizi

Cottage tchizi mulibe chakudya momwe amapangidwira, motero ndioyenererana ndi gawo limodzi mwazomwe zimakhala m'gulu la odwala matenda ashuga. Muli mavitamini ambiri, calcium ndi chromium. Cottage tchizi ndizosavuta kugaya kuposa mkaka ndi nyama, ngakhale zimakhala ndi mapuloteni ambiri. Kuphatikiza apo, imakhala ndi kukoma kosangalatsa ndipo imatha kugwiritsidwa ntchito ngati gawo la zakudya komanso zakudya zazikulu. Mndandanda wamtundu wa glycemic wa kanyumba tchizi (GI) ndi magawo 30, chifukwa chake, katundu wa carbohydrate samawopseza odwala matenda ashuga akadzadyedwa.

Zopindulitsa Zazakudya Zaumoyo

Cottage tchizi ali ndi mndandanda wotsika kwambiri wa glycemic. Mtengo wake ungafanane ndi masamba ndi zipatso zina. Nthawi yomweyo, kumverera kwokhutira pambuyo pa kanyumba tchizi kumakhalabe kwa nthawi yayitali chifukwa cha mapuloteni ambiri omwe amapezeka mkati mwake. Kugwiritsidwa ntchito kwake mu chakudya sikugogometsa thupi ndipo sikukweza madontho akulu m'magazi.

Tchizi chamafuta ochepera mafuta ndizothandiza kwa odwala matenda ashuga chifukwa cha zinthu zotsatirazi:

• amakhutiritsa thupi ndi casein (mapuloteni), omwe amatengeka mosavuta ndipo samayambitsa kukhumudwa;
• amateteza minofu ya chiwindi ku mapangidwe a mafuta;
• sinthana ntchito ya chapakati mantha dongosolo chifukwa mkulu zili magnesium ndi B mavitamini ake zikuchokera;
• amathandizira ntchito ya mtima ndi mitsempha yamagazi chifukwa cha ma polyunsaturated mafuta acids;
• imathandizira kugaya m'matumbo chifukwa cha michere.

Kugwiritsa ntchito tchizi tsiku lililonse kanyumba kanyumba kumathandizira chitetezo cha mthupi kuti chizichita bwino ntchito zake. Izi zimapereka mafuta ochepa mthupi, zomwe ndizofunikira pakupanga mphamvu ndi moyo wonse. Kuphatikiza apo, gwero lalikulu la mapuloteni mu shuga limangokhala tchizi chamafuta ochepa.

Kodi ndi bwino kudya tchizi chokoleti cha shuga m'khola lanji?

Ndi shuga, tchizi tchizi ndizophatikizidwa bwino ndi masamba atsopano. Ma saladi opepuka ndi zokhwasula-khwasula akhoza kukonzekera kuchokera kwa iwo. Kuti muwonjezere mafuta, ndibwino kugwiritsa ntchito mandimu, mutha kuwonjezera mafuta ochulukirapo. Zakudya izi nthawi zambiri zimakhala ndi index ya glycemic yotsika ndipo sizingayambitse kuchuluka kwa chakudya chamagetsi.

Kwa odwala matenda amtundu uliwonse, ndikosayenera kugwiritsa ntchito mankhwala omalizidwa ndi tchizi tchizi ndi ma dumplings opangidwa kunyumba, ma pie. Chifukwa cha mayeso mu kapangidwe ka mbale, zopatsa mphamvu za kalori zimawonjezeka kwambiri, ndipo ndi iyo glycemic index imakulanso. Mwachitsanzo, zopatsa mphamvu za ma calorie okhala ndi kanyumba tchizi ndizo mayunitsi 60, ndipo ma pie - pafupifupi 80. Kuphatikiza apo, zinthu zopangidwa ndi ufa ndizopatsa mphamvu zambiri komanso zimakhala ndi zopatsa mphamvu. Chifukwa cha zovuta za metabolic, kugwiritsa ntchito zinthu ngati izi mu shuga kungayambitse kunenepa kwambiri.

Sizingatheke kuwumitsa tchizi tchizi ndikusunga kwa maola opitilira 72 mufiriji, chifukwa chitha kuwonongeka ndikutaya zinthu zonse zopindulitsa

Kuti musinthe mndandanda wa tchizi cha kanyumba, mutha kuphika ma cheesecake okoma ndi zakudya. Simungathe kuwaza, chifukwa machitidwe olimbitsa thupi awa amakulitsa kwambiri zomwe zili m'mbalezo. Tchizi cha kanyumba chimatha kusakanizidwa ndi dzira, oatmeal, dzira ndi kuphika mu uvuni pamapepala azazikopa popanda kugwiritsa ntchito mafuta.

Casserole yokhala ndi mkaka wamafuta uyu amathanso kukhala njira ina m'malo azakudya zopatsa thanzi komanso zopatsa mphamvu, zomwe siziletsedwa chifukwa cha matenda ashuga. Kuti mukonze, muyenera kusiyanitsa mapuloteni a mazira 5 a nkhuku ndi yolks ndikusakaniza yolks ndi 0,5 makilogalamu a tchizi chamafuta otsika. Mutha kuwonjezera mchere wambiri ndi osakaniza. Mapuloteni amawakwapula payokha, kuti musinthe kakomedwe, mutha kuwonjezera shuga pang'ono. Mukamasankha zotsekemera, muyenera kuwerengera mosamala malangizo ake, chifukwa si zinthu zonse zoterezi zomwe zimaletsa kutentha. Yokhazikika ndi yolks iyenera kuphatikizidwa ndi mapuloteni otenthetsedwa, kusakaniza ndi kutsanulira mu mbale yophika. Casserole amaphika mphindi 30 mu uvuni pa 200 ° C.

Tchizi tchizi poyerekeza ndi zina mkaka

Index ya Egg Glycemic

Zophatikiza mkaka zamafuta ochepa zomwe zimakhala ndi shuga zimapanga gawo lofunikira la zakudya, chifukwa zimakhala ndi kalozera kakang'ono ka glycemic komanso zochepa zama calorie. Mwachitsanzo, mu kefir yopanda mafuta chizindikiritso ichi ndi magawo 15-20. Yogurt yamafuta ochepa yopanda zipatso and shuga imakhalanso ndi GI yotsika - magawo 15 okha. Zinthu zamkaka wowonda zimawonjezera kukana kwa thupi kumatenda ndipo zimalepheretsa kukula kwa mabakiteriya oyamba m'matumbo. Chifukwa cha izi, amathandizira kuyeretsa poizoni ndi poizoni m'njira yachilengedwe. Zinthu za mkaka wowawasa zimakhala ndi calcium yambiri komanso ma amino acid ofunikira omwe munthu amangopeza ndi chakudya, chifukwa sizipangidwa m'thupi lake.

Zothandiza kwa odwala matenda ashuga komanso tchizi chamafuta ochepa. Ili ndi mapuloteni ndi ma enzyme omwe amateteza kagayidwe komanso kusintha kugaya. GI ya tchizi wolimba ndi 0, popeza ilibe mafuta konsekonse. Koma ili ndi mapuloteni ambiri komanso mafuta, chifukwa chomwe zopezeka pamalori zimachokera kutali (pafupifupi, kuchokera pa 300 kcal pa 100 g ndi pamwambapa). Chifukwa chake, tchizi cholimba chimayenera kudyedwa mu shuga mumadontho, kuti musapangitse kuwonjezeka kwa thupi.

Zinthu zamkaka zokhala ndi matenda ashuga ndizosangalatsa za mchere komanso mavitamini.

Kodi tchizi chanyumba chitha kuvulaza matenda ashuga?

Ngati mugwiritsa ntchito tchizi chamafuta ocheperako pang'ono, mutha kungopindula nawo. Kuchuluka kwa zinthu zomwe zimaloledwa kugwiritsidwa ntchito patsiku ziyenera kutsimikiziridwa ndi adotolo, chifukwa muzochitika zonsezi zimawerengedwa payekhapayekha. Osangokhala mtundu wa shuga mellitus womwe umawerengedwa, komanso zaka, kulemera kwa wodwalayo komanso kupezeka kwa concomitant pathologies a dongosolo la m'mimba. Pafupifupi, mankhwalawa sapitilira 100-200 g tsiku lililonse. Sikoyenera kupitilira miyambo yomwe analimbikitsa, chifukwa izi zimatha kuyambitsa kuchuluka kwa ziphuphu ndi kuphwanya kagayidwe kazakudya.

Pali zochitika zina zomwe kugwiritsa ntchito kanyumba tchizi ndizosayenera kwenikweni. Izi zikuphatikiza:

• kwambiri aimpso kuwonongeka;
• urolithiasis;
• yotupa njira mu ndulu;
• cholesterol yochulukirapo (koma odwala oterowo nthawi zina amatha kudya tchizi chamafuta ochepa);
• matenda otupa a m'mimba dongosolo mu pachimake siteji.

Cottage tchizi ndi shuga ndi imodzi mwazinthu zazikulu zomwe zimapezeka tsiku lililonse. Kununkhira kosangalatsa komanso kuchita mosiyanasiyana kumapangitsa kuti muzitha kugwiritsa ntchito pokonzekera zonse zotsekemera komanso zopatsa mphamvu. Mndandanda wotsika wa glycemic, kuchuluka kwa zopatsa mphamvu komanso kupangidwa kwamphamvu kwamankhwala kumapangitsa kukhala chida chofunikira kwambiri polimbana ndi matenda ashuga.