Shuga - kuvulaza kapena kupindulitsa thupi?

Shuga amadziwika kuti ndi chinthu chofunikira kwambiri m'maselo a minofu. Izi zimayenera kukhalapo m'thupi mokwanira kuti zitsimikizike kuti zikugwira ntchito moyenera.

Masana, ndikulimbikitsidwa kugwiritsa ntchito sucrose molingana ndi chizolowezi chokhazikitsidwa, zomwe zimadalira msinkhu komanso chikhalidwe cha munthu.

Sikoyenera kupitilira kuchuluka kwa zinthu zotere zofunika kuti thupi lipewe kusintha komwe kumayipa mu machitidwe amanjenje, kagayidwe kachakudya kagayidwe kachakudya ndikuti popewa kukula kwa matenda ena.

Kuphatikizika ndi zopatsa mphamvu

Pophika, pali mitundu ingapo ya shuga yomwe imagwiritsidwa ntchito. Kusiyana kwawo sikumangotengera kapangidwe kake, komanso mawonekedwe a mphamvu ya zinthuzo m'thupi. Mosakayikira, palinso kusiyana kwa zopatsa mphamvu.

Ngakhale zili choncho, kusiyana kotereku sikukhudzana ndi mtundu wa momwe mumakhazikitsira shuga, ndipo kuvulaza ndi mapindu omwe amaperekedwa thupi sizitengera mtundu wa sucrose.

Mitundu ya zinthu:

1. Reed. Amapangidwa pogwiritsa ntchito nzimbe.
2. Beetroot. Amapangidwa kuchokera ku shuga Beets.
3. Palm. Pazopanga, zopangira zomwe zimapezeka m'njira zosiyanasiyana kuchokera ku kanjedza zimagwiritsidwa ntchito.
4. Mtengo wamapu. Kupanga kumatengera mapulo a siliva ndi msuzi wa shuga.
5. Sorghum. Amapangidwa kuchokera ku manyuchi.

Mphamvu ya shuga, monga mitundu yake, thupi imasiyana. Zina mwazo ndizothandiza kuposa mitundu ina chifukwa cha kuchuluka kwa michere yomwe ndi gawo lachipangidwe.

Kwa anthu amisinkhu yonse omwe ali ndi matenda ashuga, palibe mitundu yovomerezeka ya shuga. Izi zimafotokozedwa ndikuti mtundu uliwonse wa chinthu ndichochuluka mphamvu m'mimba, chifukwa chake kulowa kwake mthupi kumapangitsa kuti glycemia iwonjezeke.

Magulu akulu a shuga:

1. Yotsukidwa. Mtunduwu umakhala ndi chakudya chambiri. Ndi sucrose yoyera.
2. Zosasankhidwa. Chochita choterocho chimakhala ndi mtundu wa bulauni, kukoma kosachepera ndipo sichipezeka kawirikawiri pazogulitsa. Shuga wosasankhidwa mu kapangidwe kake kamakhala ndi zosayera zosiyanasiyana, kuphatikizapo zopanda mafuta. Mndandanda wazinthu zotere umatengera mtundu wa makonzedwe, mtundu, malamulo ndi mawonekedwe osungira, komanso kupanga.

Mitundu yonse ya sucrose iyenera kudyedwa ndi munthu wathanzi labwino kapena owonjezera m'mbale zofunikira.

Ponena za anthu omwe ali ndi matenda ashuga kapena anthu amakonda matenda, kupezeka kwa zinthu zotere kumaletsedwa m'zakudya zawo.

Ubwino wochepa wa shuga ndi chifukwa cha zigawo zake:

• calcium
• potaziyamu
• sodium

Molekyulu ya Sucrose

Zigawo zikuluzikulu, zomwe kulemera kwake kumafikira pafupifupi 99.8 g, ndi chakudya chamafuta. Nthawi zina, zinthu zosafunika zamadzi zitha kupezeka.

Kugwiritsa ntchito moyenera sucrose ndi anthu omwe akufuna kuchepa thupi ndizoletsedwa. Izi ndichifukwa cha kuchuluka kwambiri kwa zopatsa mphamvu, zomwe zimafika 399 callas pa 100 g ya zinthu zoyengedwa.

Anthu ambiri amawona kukhalapo kwa nzimbe za nzimbe zambirimbiri zopindulitsa chifukwa cha kupangira kwake mankhwala. Zigawo zake zimatha kukhala zosiyanasiyana, monga zimatengera mawonekedwe opanga.

Mchere waukulu womwe umapangidwa ndikufunika kwachilengedwe kuti thupi lizigwira ntchito:

• magnesium
• chitsulo
• potaziyamu
• phosphorous;
• calcium

Kuchuluka kwa zinthuzi zomwe zimayenera kukhalapo pakudya kwa tsiku ndi tsiku kwa munthu ndizokwera kwambiri kuposa zomwe zimapezeka mum nzimbe za nzimbe. Ichi ndichifukwa chake sikofunikira kukambirana zofunikira zilizonse za chinthu, kupatula kupatsa thupi chakudya.

Mulingo wazogwiritsidwa ntchito

Kuchuluka kwa chakudya cham'madzi chamasana ndi munthu kuyenera kufanana ndi zomwe zimachitika tsiku lililonse. Kuperewera kwawo kumatha kubweretsa zotsatira zoyipa m'magazi amanjenje. Mukamawerengera kuchuluka kwa zakumwa, ndikofunikira kuganizira kuti tikulankhula mwachindunji za zinthu zomwe zimakhala ndi shuga wopanda pake.

Zovomerezeka tsiku lililonse zimaphatikizanso ndi sucrose yomwe ili muzipatso zamasamba ndi masamba. Kufanana pakati pa mchere ndi chakudya chomwe chilipo mu chakudya kumabweretsa kuti munthu sakudziwa kuchuluka kwa chakudya chomwe amagwiritsa ntchito.

Chifukwa chake ndizofunikira ndipo zimafunikira kuwunika ntchito zamagetsi ndikuwongolera glycemic. Kupanda kutero, kuchuluka kwa shuga m'magazi kumatha kukwera pazofunikira kwambiri.

Zakumwa za shuga ku Russia, monga mayiko ena, ndizochepa malinga ndi zomwe zimakhazikitsidwa tsiku lililonse.

Makhalidwe awo amasiyanasiyana kutengera mtundu wa munthu ndi msinkhu:

• kwa amuna - 35 g;
• kwa akazi - osaposa 25 g;
• kwa ana, kuwerengera kumapangidwa molingana ndi momwe gawo la sucrose mu kuchuluka kwa zopatsa tsiku ndi tsiku siziyenera kupitirira 5%.

Zothandiza bwanji?

Monga zakudya zilizonse, kuvulaza kwa shuga mthupi la munthu ndi maubwino ake ndimalingaliro apang'ono. Katunduyu ali ndi katundu wapadera yemwe ali ndi phindu pokhapokha pogwiritsa ntchito moyenera.

Kuchuluka kwovomerezeka masana kumakhudza thupi motere:

• imapereka kusintha kwa chakudya zamagetsi kukhala mphamvu kuti ntchito zamagalimoto ziziyenda;
• amathandiza kukonza zotchinga ntchito chiwindi;
• zimalepheretsa zina zambiri za poizoni ndi ma cell a chiwindi;
• amachepetsa mwayi wokhala ndi matenda a minofu ndi mafupa;
• amateteza mafupa kuti asawonongeke komanso amalepheretsa kuchitika kwa nyamakazi;
• amalimbikitsa kupanga mahomoni monga serotonin, amene amakongoletsa mkhalidwe wa munthu ndikuthandizira kusintha mkhalidwe wake wamalingaliro;
• amathetsa kupsinjika ndikuthandizira kuthana ndi kukhumudwa;
• zimakhudzanso ntchito ya mtima ndipo zimakhudza mitsempha yamagazi, kuwateteza ku kukula kwa cholesterol plaques ndikupanga ma magazi.

Kudziwa zonse za shuga ndikuwona momwe amagwiritsidwira ntchito, munthu amatha kupewa zoipa. Kusapezeka kwathunthu kwazinthuzi kumatha kusokoneza kayendedwe ka magazi ndikupangitsa kuti ntchito yaubongo ikhale yovuta, chifukwa munthawi yogawa chakudya, glucose yemwe amapezeka ndi chopatsa mphamvu m'maselo aubongo.

Kanema kochokera kwa Dr. Malysheva:

Zowopsa ndi ziti?

Popewa kudya kwambiri sucrose, muyenera kudziwa chifukwa chake michere yomwe ikuwoneka kuti ndi yoyipa. Zotsatira zoyipa zimawonekera pokhapokha ngati mudya kwambiri kapena mutamwa mankhwala ambiri.

Kuvulaza kwa shuga kwa thanzi la azimayi komanso thupi laimuna kumaonekera motere:

• chiopsezo chachikulu cha matenda a shuga ndi glycemia wowonjezereka;
• kupanga kwa insulini kumachulukitsa, chifukwa chomwe glucose ochulukirapo amasinthidwa kukhala mafuta amthupi, chilimbikitso chimawonjezeka, ndipo njala imamveka;
• zimathandizira kusonkhanitsa mapaundi owonjezera chifukwa cha zopatsa mphamvu zambiri (4 kcal pa 1 g) ndi kusowa kwa fiber, mchere ndi zinthu zina zambiri zofunikira;
• chimasokoneza kugwira ntchito kwa kapamba;
• amathandizira kukokoloka kwa enamel pamano chifukwa cha kuchuluka kwa acidity pamlomo wamkati, zomwe zimapangitsa ma caries;
• khalani ndi malingaliro abodza a njala mukamazunza maswiti pafupipafupi;
• mankhwala osokoneza bongo othamanga omwe amakhudza ubongo, amawonongeka ndikuwapangitsa kuti ayambe kusokoneza;
• imakhala imodzi mwazomwe zimayambitsa makwinya, kukalamba kwa ziwalo motsutsana ndi maziko a kuyika kwa shuga mu collagen pakhungu, kuchepa kwa elasticity, komanso elasticity;
• kusowa kwa thiamine kumayamba, pang'onopang'ono kwa dystrophy ya minofu ya mtima ndikudziunjikira kwamadzi kunja kwa ziwiya, zomwe nthawi zina kumabweretsa kumangidwa kwa mtima;
• Kuchuluka kwa mavitamini a B kuchokera mthupi, omwe amawonedwa ngati zinthu zofunika, amawonedwa;
• kashiamu imatsukidwa, kotero pakati pa okonda zotsekemera nthawi zambiri zimakhala zowawa, komanso makutidwe ndi okosijeni ndi kagayidwe;
• chitetezo chamthupi chafowoka;

Kuvulazidwa kwa shuga Woyera kumakhala pakuwonongeka pang'onopang'ono kwa maselo ndi ziwalo, zomwe zimachitika motsutsana ndi maziko a kuyambitsidwa kwa ma radicals omasuka.

Kusungabe zochitika zaubongo ndikosatheka popanda kubwera kwa sucrose, osachepera pang'ono. Ndiye chifukwa chake zili bwino kunena kuti mawu akuti "shuga ndi sumu ya thupi" siowona. Katunduyu ndi gawo la zinthu zambiri, komanso zakumwa, kotero muyenera kulingalira zamankhwala onse owonjezera omwe ali pamenyu.

Malinga ndi malingaliro omwe akhazikitsidwa ndi World Health Organisation, oposa 5% aanthu omwe amadzimana pa kuchuluka kwa zopatsa mphamvu zomwe sizidyedwa sayenera kulowa m'thupi la munthu. Mlingo wofanana ndi 30 g wa zinthu (supuni 6). Pokhapokha ngati malingaliro otere atsatiridwa, kuvulazidwa kwa shuga woyengedwa kumayenerana ndi phindu.

Mlingo wowopsa

Kugwiritsa ntchito shuga mopitirira muyeso kumatha kubweretsa mavuto. Chimodzi mwazomwe chimatha kukhala chowopsa ngati mlingo wakupha wazinthu watengedwa ndi munthu.

Vutoli limadziwika ndi kuwonjezeka kwakukulu kwa glucose, komwe kumawononga thupi. Mtengo wowopsa ndi mlingo wa 29,7 g pa kilogalamu imodzi ya thupi.

Munthu aliyense amakhala ndi chizindikiro chake cha glucose, chomwe chimawerengedwa kuti ndi chofunikira kwambiri.

Anthu ena amatha kuloleza kuchuluka kwa glycemia pakati pa 15-17 mmol / L nthawi zambiri, pomwe odwala ena omwe ali ndi manambalawa amadzimva kuwawa kwambiri. Zikatero, mankhwalawa a ketone nthawi zambiri amakula, omwe ndi ngozi yaimfa kwa anthu.

Kanema woyerekeza shuga oyera ndi oyera:

Momwe mungachepetse kumwa?

Kudziwa mphamvu ya kuyamwa thupi, muyenera kudziwa momwe mungachepere kumwa. Njira yosatsutsika, mwatsoka, ilibe. Izi ndichifukwa choti kugwiritsa ntchito zotsekemera sikuti nthawi zonse kumayendera ndi zotsatira zabwino, komanso kungawononge thupi.

Kuchepetsa glycemia, komanso kukula kwake, ayenera kutsatira izi:

• khalani ndi moyo wokangalika;
• chita masewera olimbitsa thupi pafupipafupi;
• pitani m'masewera;
• kuyenda tsiku lililonse mu mpweya watsopano;
• kupatula confectionery ku zakudya, m'malo ndi uchi kapena zipatso;
• imwani mankhwalawa monga adanenedwa ndi adokotala ngati wodwala wapezeka kuti ali ndi vuto la maswiti, gawo lake lalikulu ndi chrome;
• Nthawi zambiri mumapanga mndandanda wa zakudya zam'madzi, bowa, nyama, tirigu, ndikukulolani kuti muchepetse chikhumbo chofuna kudya maswiti ambiri, sinthani glycemia ndikulimbitsa mafupa;
• pazochitika zapadera, pamakhala kuphika kwakunyumba kuti mudziwe zinthu zomwe zimaphatikizidwa mu mbale ndipo, ngati zingatheke, kupatula kuwonjezera shuga woyenga;
• gwiritsani ntchito zinthu zapadera za anthu omwe ali ndi matenda ashuga komanso njira ina yothandizira shuga wokhazikika.

Monga momwe mchitidwe umasonyezera, ndizovuta komanso sizingatheke kuti munthu athe kupatula chakudya mokwanira, chifukwa zinthu zodziwika bwino zimakhala ndi zinthuzo mosiyanasiyana.

Mlingo wocheperako samayambitsa kukwera kwamphamvu kwa glucose m'magazi, chifukwa chake, osayika ngozi pamoyo. Mikhalidwe yayikulu ya kukhalapo kwa sucrose muzakudya za tsiku ndi tsiku ndikutsatira njira zomwe zimagwiritsidwa ntchito, kuchuluka kwa calorie ndi index ya glycemic nthawi iliyonse kuphika.