GI mkaka

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.

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Cottage tchizi ndizosavuta kugaya kuposa mkaka ndi nyama, ngakhale zimakhala ndi mapuloteni ambiri. Kuphatikiza apo, imakhala ndi kakomedwe kosangalatsa ndipo imatha kudyedwa monga mbali ya zakudya komanso zakudya zazikulu. Mndandanda wamtundu wa glycemic wa kanyumba tchizi (GI) ndi magawo 30, chifukwa chake, katundu amene amamwetsa thupi akadzadyedwa siziwopseza odwala matenda ashuga.

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 a magazi.

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

• amakhutiritsa thupi ndi casein (mapuloteni), omwe amatengeka mosavuta komanso osapangitsa kuti pakhale kulemera,
• imateteza minofu ya chiwindi ku mapangidwe a mafuta,
• sinthana ntchito ya chapakati mantha dongosolo chifukwa mkulu mavitamini a magnesium ndi B mu mawonekedwe ake,
• imathandizira 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 ndizophatikiza 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 matenda a shuga amtundu uliwonse, ndikosayenera kugwiritsa ntchito mankhwala omalizidwa ndi tchizi tchizi ndi ma dumplings opangidwa kunyumba, ma pie. Chifukwa cha mayeso mu kapangidwe ka mbale, zowonjezera kalori zimawonjezeka kwambiri, ndipo ndi iyo glycemic index imakulanso. Mwachitsanzo, zopatsa mphamvu za ma dumplings okhala ndi kanyumba tchizi ndizo mayunitsi 60, ndipo ma pie - pafupifupi 80. Kuphatikiza apo, zinthu za ufa zimadziwika ndi phindu lalikulu komanso zopatsa mphamvu zopatsa mphamvu. Chifukwa cha zovuta za metabolic, kugwiritsa ntchito zinthu ngati izi m'magazi a shuga kungayambitse kunenepa kwambiri.

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

Casserole yokhala ndi mkaka wophika uwu amathanso kukhala njira ina yabwino yopanda zakudya zamafuta owopsa komanso omwera, omwe amaletsedwa ku matenda ashuga. Kuti mukonzekere, 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 malangizowo, chifukwa sizinthu zonse zoterezi zomwe sizimalimbikitsa 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

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 nonfat kefir chizindikiro ichi ndi magawo 15-20. Yogurt yamafuta ochepa yopanda zipatso komanso 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 ku 300 kcal pa 100 g ndi pamwamba). Chifukwa chake, tchizi cholimba chimayenera kudyedwa m'matenda a shuga, kuti musayambitse kuchuluka kwa thupi.

Kodi tchizi chanyumba chitha kuvulaza matenda ashuga?

Ngati mugwiritsa ntchito tchizi chamafuta ochepa, ndiye kuti mutha kupindula nawo. Kuchuluka kwa zinthu zomwe zimaloledwa kugwiritsidwa ntchito patsiku ziyenera kutsimikiziridwa ndi adotolo, chifukwa muzochitika zonsezo 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 mwalimbikitsidwa, chifukwa izi zimatha kuyambitsa kuchuluka kwa kapamba komanso kusokonekera kwa mapuloteni.

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

• kuvulala kwambiri aimpso,
• urolithiasis,
• zotupa mu ndulu,
• cholesterol yochulukirapo (koma odwala oterowo nthawi zina amatha kudya tchizi yamafuta ochepa),
• matenda otupa a m'mimba dongosolo mu pachimake siteji.

Cottage tchizi ndi shuga ndi chimodzi mwazinthu zazikulu zomwe zimapezeka tsiku lililonse. Kukoma kosangalatsa komanso kusinthasintha kwa zinthu zimapangitsa kuti zizigwiritsidwa ntchito pokonzekera zonse zotsekemera komanso zopatsa mphamvu. Mndandanda wotsika wa glycemic, kuchuluka kwa zopatsa mphamvu komanso kupangidwa kwamankhwala amtengo wapatali kumapangitsa kukhala chida chofunikira kwambiri polimbana ndi matenda a shuga.

Kodi mndandanda wamtundu wa glycemic ndi chiyani?

Glycemic index (GI) ndi kuchuluka kwa kuchuluka kwa shuga wamagazi amayamba chifukwa chodya zakudya. Mlingowo umaperekedwa m'magawo 100, shuga wofanana ndi magawo 100 a glycemic amawonedwa ngati wokulirapo, ndiye kuti, kukwera kwa GI yazogulitsa, kuthamanga kwa shuga kumakwera. Zakudya zokhala ndi chisonyezo chotsika zimakhala ndi zakudya zamagulu pang'ono, chifukwa munthu amalandila mphamvu. Zakudya zomanga thupi zosavuta zimapangitsa kudumpha mu shuga, zimagayidwa mwachangu ndikusandidwa mafuta. Ndikofunika kukumbukira kuti sizakudya zonse zotsekemera zomwe zimakhala ndi index yayikulu ya glycemic, kotero mkate wopanda chofufumira umakhala wokwera kamodzi ndi theka kuposa mkaka wopendekera, chifukwa chake simuyenera "kufunsa mtengo", ndibwino kuti mukhale ndi tebulo la glycemic indices pafupi nanu.

Shuga amachepetsedwa nthawi yomweyo! Matenda a shuga m'kupita kwa nthawi angayambitse matenda ambiri, monga mavuto amawonedwe, khungu ndi tsitsi, zilonda zam'mimba, zilonda zam'mimba komanso matenda otupa! Anthu amaphunzitsa zinzake zowawa kuti azisintha shuga. werengani.

Ndani akuyenera kuganiziridwa?

Anthu omwe ali ndi matenda ashuga komanso onenepa kwambiri, mavuto a chiwindi amafunika kuyang'anitsitsa zinthu za GI poyamba, othamanga amathanso kutengera gawo ili. Ngati mukuyang'ana pagome la glycemic values, zitha kudziwika kuti pansi pa gulu la "zovulaza" zimagwera zomwe zimaphatikizapo mavitamini ndi michere yambiri, koma izi sizitanthauza kuti ayenera kusiyidwa, mukungofunika kuti muchepetse mowa pang'ono. Zomwezo zimagwiranso khofi ndi mkaka, chakumwa ichi chokha chimakhala ndi GI mpaka 55, koma ngati muwonjezera shuga, chiwonetsero cha glycemic chimakwera nthawi yomweyo mpaka 90. Mtengo wotsika, wotsimikizika umaganiziridwa kuti uli pamtunda wa 0 40. Mlozera wapakati wololedwa ndi magawo 40-70. GI> 70 - chakudya chimayikidwa pansi pa mtengo uwu, kugwiritsa ntchito komwe kumayenera kuchepetsedwa.

Mtengo wa mkaka ndi mkaka wopepuka

Mndandanda wamkaka wa glycemic ndi 32. Muli mavitamini, mapuloteni ndi calcium. Magemidwe ake amaphatikizika pang'onopang'ono, ndipo osati kwambiri, chifukwa mkaka ndiotetezeka kwa anthu odwala matenda ashuga. GI imasiyana kutengera mtundu ndi mafuta a zomwe amapezeka, monga momwe tikuwonera patebulopo:

GI curd ndi mkaka

GI ya tchizi yokhala ndi mafuta ochepa ndi 30 Chimodzi mwa zakudya zothandiza komanso zopatsa thanzi. Zikuwoneka chifukwa cha kuphatikizika kwa mapuloteni amkaka komanso kupukusa kwa seramu. Tchizi tchizi ndizokhutiritsa kwambiri, chifukwa chake simuyenera kudya kwambiri. Chifukwa chakuchepa pang'onopang'ono kwa shuga a mkaka, anthu omwe ali ndi matenda ashuga amatha kudya tchizi cha kanyumba osawopa kukwera msanga wamagazi. Koma izi sizikugwira ntchito kwa ma curd okoma, mwachitsanzo - tchizi cha curd imakhala ndi index ya 70 ya glycemic, yomwe imawerengedwa ngati chizindikiro chowopsa cha matenda ashuga.

Kefir wokhala ndi GI -15 amadziwika kuti ndi mankhwala azakudya.

Mndandanda wa glycemic wa kefir ndi 15, womwe umangodzipatsa monga chakudya. Tizilombo toyambitsa matenda tomwe timayambitsa kupesa timakhudzanso matumbo a microflora. Chifukwa chake, kefir amakhala wothandizira wokhulupirika pazakudya zam'mimba. Mkaka wophika wophika, womwe GI wake ulinso wofanana ndi 15, siwoperewera ndikuthandizira kwakumwa izi.

Ma Yoghurts ndi chinthu chomwe chimalowa m'malo ambiri otsekemera komanso abwino, mtundu wa glycemic womwe suulola kugwiritsa ntchito odwala matenda ashuga. GI yazinthu zosatsimikizika ndi 35, zomwe ndizovomerezeka kwa odwala matenda ashuga. Koma zokoma ndi zipatso, monga yogati yokhala ndi zowonjezera, zimakhala ndi GI ya 52. Mulimonsemo, kuphatikizidwa kwa zinthu zotere kumaphatikizapo chikhalidwe choyambitsa mabakiteriya, omwe amawapangitsa kukhala othandiza pakubaya kosiyanasiyana, monga gastritis kapena dysbacteriosis, yomwe nthawi zambiri imawonekera kumbuyo SD

Kirimu wowonda ndi chinthu chotsutsana chifukwa chakuti mndandanda wake wa glycemic umadalira kuchuluka kwa mafuta. Mwachitsanzo, 20 wowawasa wowawasa kwambiri yemwe ali ndi mndandanda wa 56, ndiye kuti mankhwalawa ndi osavomerezeka chifukwa cha matenda ashuga. Koma izi sizitanthauza kuti chifukwa cha izi ndikofunikira kuthetseratu kugwiritsa ntchito kirimu wowawasa. M'magawo ang'onoang'ono, odwala matenda ashuga amaloledwa kudya zonona pang'ono kapena zonona pang'ono.

Chizindikiro cha tchizi chosiyanasiyana

Glycemic index ya tchizi imatengera zowonjezera ndi njira yokonzekera.

Tchizi chimatengedwa ndi thupi ndi 98,5% ndipo zina sizikukula shuga. Koma sikuti tchizi zonse zimakhala ndi mndandanda wa 0, mwachitsanzo, zomwe zimakonzedwa komanso zina zowonjezera sizotsika mokwanira, chifukwa chake muyenera kuzimeza pang'ono. Mutha kudya tofu osawopa kuwukira kwa kuchuluka kwa shuga, ndipo simungadziikire malire pakudya olimba, Adyghe, ricotta, mozzarella, feta tch ndi suluguni.

Kugwiritsa ntchito tchizi tchizi.

Chifukwa chakuti glycemic index ya kanyumba tchizi ndi ochepaNthawi zambiri imagwiritsidwa ntchito pazakudya komanso pochiritsa. Palinso mitundu ingapo ya zakudya zotchedwa curd.

Phula limakhala ndi methonine yambiri, chinthu chomwe katundu wake ndiwothandiza kwambiri kwa thupi. Metonin amatha kuchepetsa kuchuluka kwa cholesterol "yoyipa", imakhala ndi phindu pa chiwindi - imalepheretsa kukula kwa minofu ya adipose, yomwe imatha kuchitika chifukwa chokhala ndi mankhwala ena kapena poizoni wamphamvu.

Monga mankhwala ogulitsa, tchizi chokoleti chitha kuvomerezedwa kwa anthu azaka zilizonse. Ndipo amayi oyembekezera komanso amayi oyamwitsa sangakhale ndi mwayi wopeza calcium kuposa izi.
Chifukwa chotsika mndandanda wa glycemic wa kanyumba tchizi imakhala malo apadera mu zakudya za anthu odwala matenda ashuga.

Matenda omwe alipo kanyumba tchizi amaphatikizidwa ndi zakudya zamagulu azakudya:
- zilonda zam'mimba ndi zilonda zam'mimba,
- atherosulinosis,
- matenda osiyanasiyana a chiwindi,
- Matenda a gallstone -
- kapamba,
- matenda oopsa.

Chinsinsi cha kugwiritsa ntchito kanyumba kanyumba ponseponse sichili chokha mkulu. Imakola bwino thupi, chifukwa ilibe ma cell kapena minofu ndipo ili ndi puloteni yoyenera.

Tchizi chowopsa.

Izi sizitsutsana kwenikweni, kupatula malangizo omwe mungawagwiritse ntchito.
Cottage tchizi sichikulimbikitsidwa pamiyeso yambiri yamatenda a impso. Chifukwa cha kuchuluka kwa mapuloteni mkati mwake, chidwi chochuluka cha kanyumba kanyumba kakhoza kukhala ndi vuto mu kwamikodzo mthupi.

Tiyenera kukumbukira kuti tchizi chowonongeka cha kanyumba sikoyenera kudya, chifukwa chimatha kuyambitsa matenda osiyanasiyana m'matumbo.

Kuchuluka kwamafuta m'zinthu izi kumapangitsa kuti mafuta azikhala ndi "magazi" owopsa m'magazi, zomwe zimatha kunenepa kwambiri komanso kukulira kwa atherosulinosis.

GI curd, zowonjezera kalori, kuyerekeza ndi zinthu zina

Kanyumba tchizi ndi zipatso

Cottage tchizi ndizochepa m'makoko, omwe amadziwika ndi GI yotsika. GI ndi magawo 30. Chifukwa cha zabwinozi, tchizi chimbudzi nthawi zambiri chimagwiritsidwa ntchito pazachipatala komanso pakudya. Omwe akufuna kutsitsa shuga m'magazi amalangizidwa kuti azidya tchizi cha kanyumba pafupipafupi.

Chogulitsachi chimakhala ndi mphamvu zambiri komanso zopatsa mphamvu zazakudya zambiri. Tchizi tchizi, chifukwa cha mapuloteni ake ambiri, ndizodziwika kwambiri pakupanga thupi. Chifukwa chake, mitundu yonse yaakudya a curd ndiyotchuka kwambiri. Pazakudya za ana, mitundu yonse ya mkaka wowawasa umaphatikizidwa mosalephera.

Tiyenera kukumbukira kuti pophatikiza shuga omwe amapangidwa mumkaka wothira mkaka, kuchuluka kwa glycemic kumawonjezeka kwambiri. Izi ziyenera kukumbukiridwa ndi iwo omwe amawunika kuchuluka kwa shuga ndi magazi. Ndikupangizanso kuganizira mafuta omwe amapezeka mu kanyumba tchizi mukamalemba zakudya.

Zizindikiro Zodziyerekeza za GI:

Kanyumba tchizi pa supuni yamatabwa

• Mkaka - 30 magawo.
• Kefir - magawo 15 ,.
• Tchizi tchizi - mayunitsi 30,.
• Tchizi cholimba - mayunitsi 0.
• Yogati yachilengedwe - 35 magawo.

Mndandanda wa chakudya wa insulin

Kumapeto kwa zaka zana zapitazi, insulin index idapezeka, kapena,, kafukufuku woyambirira adafalitsidwa. Chakudya chinatengedwa pang'ono ndi 240 g .. Kuyesedwa kunachitika poyerekeza ndi mkate wa tirigu. Mndandanda wa mkate wa insulin udatengedwa ngati 1 (100%). Zakudya zomwe zinali ndi chakudya chofanana zamafuta zimasiyana mosiyanasiyana pakugwira ntchito.

Mwambiri, insulin index (II) yazogulitsirazo inali yofanana ndendende ndi glycemic index (GI). Koma panali kusintha kwakukulu pamapangidwe a zinthu zomwe mapuloteni amaposa kwambiri michere ina. Kusiyana kwamankhwala a insulin m'magazi kumapangitsa kuti thupi lizikula kwambiri komanso kuti kunenepa kwambiri. Chowonadi ndi chakuti insulini ndi chosungira mahomoni. Kuphatikiza pa zabwino zake, ali ndi udindo wofuna kuchulukitsa mafuta panthawi yosala kudya. Ndiye kuti, mahomoni amadziwitsa maselo amafuta omwe minofu yamafuta imafunika kudzazidwa. Mafuta samangodziunjikira, koma amasiya kuwotchedwa. Chifukwa chake, kuchuluka kwa insulin index mankhwala ndi GI kudzathandizira kukulira kulemera ndikuletsa kunenepa.

Kusiyanitsa kwa Index

Kusiyana kwa ma indices ndi koyamba. GI imakudziwitsani kuchuluka komanso kuchuluka kwa mafuta omwe amapezeka m'mitsempha yamagazi. Kuchuluka kwa insulini kumatengera kuchuluka kwa shuga m'thupi.Komabe, thupi limapangidwa kuti shuga lipangidwe osati chifukwa cha mahomoni. Monga asayansi apeza, pali zinthu zina zomwe zimangotsimikizira kukula kwa mahomoni. Zinali izi kuti mndandanda wazinthu zopanga insulini udayambitsidwa. Otsatirawa ndi tebulo la AI la zakudya zingapo zokhudzana ndi mkate wa tirigu pa kutumizira 240 g:

• zipatso za nandani - 20,
• dzira - 31,
• phala la oatmeal - 40,
• durum pasitala - 40,
• mankhwala a tchizi - 45,
• muesli - 46,
• nyama yang'ombe - 51,
• buledi wa tirigu - 56,
• mphodza - 58,
• maapulo - 59,
• nsomba - 59,
• Zipatso za malalanje - 60,
• tchipisi - 61,
• mpunga wa bulauni - 62,
• ma pie wokazinga - 74,
• Anzake achi French - 74,
• ma flakes chimanga - 75,
• chiphokoso - 79,
• mpunga wamba - 79,
• nthochi - 81,
• confectionery - 82,
• mphesa - 82,
• ayisikilimu - 89,
• makeke - 92,
• buledi wakuda - 96,
• buledi wa tirigu - 100,
• mbatata yophika - 121,
• chokoleti - 122,
• caramel - 160.

Mudaphunzira mosamala mlozo womwe gome limawonetsera, mutha kumvetsetsa chifukwa chake mayi amadya zakudya zokhala ndi index yotsika ya glycemic, komabe amakhala odzaza. Tebulo likuwonetsa zina mwa zinthu zomwe zimakonda kwambiri nzika za dziko lathu. Kugwiritsa ntchito tchizi chokoleti monga mwachitsanzo, timafotokozera mwatsatanetsatane zomwe insulin index ndi chiyani.

Kufunika kwa chizindikiritso cha mkaka

Chifukwa chake, tiwone momwe index ya insulin ya kanyumba tchizi imakhudzira kuchuluka kwa shuga m'magazi ndikuchepa kwa thupi. GI ya kanyumba tchizi ndi yotsika - 30, koma AI ya kanyumba tchizi - 120, palibe amene angazindikire kusiyana kosaneneka kumeneku. Ngakhale kuti zopangira tchizi cha kanyumba sizimapangitsa kuti shuga azikula, zikondamoyo zimayambitsa kukhudzidwa kwa tchizi tchizi ndipo nthawi yomweyo imatulutsa insulini. Hahiti yayikulu imapatsa thupi malangizo poti amasungidwe a adipose minofu ndipo samalola kutentha mafuta omwe akubwera, chifukwa lipase - mafuta oyatsira - amatchinga. Ngakhale GI ndi yotsika chifukwa AI ndi yokwera, thupi silitentha mafuta.

Ndikulimbikitsidwa kudya zakudya zama protein ndi chakudya chamagulu kuti muchepetse kuchuluka kwa GI, koma sikuti nthawi zonse zimapangitsa kuyankha kwa insulin.

Ngati tchizi tchizi kapena zakudya zamkaka zimawonjezeredwa pazinthu zomwe zili ndi GI yotsika, ndiye kuti mndandanda wawo wa glycemic udzakwera kwambiri. Chifukwa chake, ngati mumakonda kudya oatmeal mumkaka wam'mawa, muyenera kumvetsetsa kuti zowonjezera zake za calorie zidzawonjezeka kwambiri, chifukwa insulin ikulumpha, GI ndi AI ikuchulukitsidwa, minofu ya adipose ikukula.

Madzi osasunthika ndi zopindika

Pali lingaliro kuti mkaka ndi ma curd zimapangitsa kuti madzi asungunuke m'thupi. Kodi izi ndi zowona? Chowonadi ndichakuti insulin ikamasulidwa ndipo mulingo wake umakhala wokwera, tiziwalo timene timatulutsa adrenal timatulutsa aldosterone, timadzi timene timayambitsa madzi posungira. Chifukwa chake, zonena kuti mkaka ndi ma curd amapangitsa kuti madzi azisungika ndikubwera.

Zochita zamkaka

Zowona zonse zamkaka zimapangitsa kuchuluka kwa mahomoni m'magazi. Ganizirani zomwe zimayambitsa komanso njira zoyeserera.

Mapuloteni amkaka amapatsa yankho la insulin pang'ono poyerekeza ndi mapuloteni ena. Kafukufuku wa odwala omwe ali ndi mtundu wachiwiri wa matenda a shuga a mellitus adawonetsa kuti pamene protein ya Whey ikuphatikizidwa ndi chakudya, kuyankha kwa insulini kunakwera mpaka 55%, ndipo kuyankha kwa glucose kunatsika ndi 20%. Ndipo kafukufuku wina wasonyeza kuti kudya 0,4 l wa mkate ndi mkaka kunapereka kuchuluka kwa 65%, pomwe shuga sanasinthe.

Kafukufuku yemweyo adawonetsa kuti kuwonjezera 0,4 l mkaka ku pasitala kumakulitsa kuchuluka kwa insulin ndi 300%, ndipo palibe kusintha kwa glucose. Mkaka umapangitsa kuwonjezeka kowopsa komanso kwakukulu kwamankhwala a insulin. Zakudya zamkaka zikaonjezeredwa ku zakudya ndi AI yotsika, zimakhala zakudya zapamwamba za GI. GI ya mkaka - 30, yotsika, koma AI - 90, yayitali. Sayansi singamvetsetse zomwe zimapangitsa mkaka kutaya, koma pali malingaliro angapo oyambira:

Chifukwa cha kafukufuku, zinali zotheka kukhazikitsa kuti pali chinthu chomwe sichimakhudzanso kuchuluka kwa insulin, ndipo izi zidasanduka tchizi. Zinthu zina zonse za mkaka ndi zomwe zimayambitsa insulin. Mlingo wamafuta ukakhala wosakhazikika, glucose amasintha, ndipo munthu amayamba kumva kuperewera, kutaya mphamvu, amafuna maswiti kuti achulukitse glucose ndikubwezeretsa mphamvu.

Ngakhale zinthu zamkaka zimachulukitsa kuchuluka kwa glucose, zilibe gawo lililonse pakukonzanso. Komabe, pali mkaka wa insulin ya mkaka, womwe umalongosola mgwirizano wosagwirizana pakati pa kukula kwambiri kwa insulin ndi kusasinthika kwa kulemera, komanso pakati pa kuchuluka kwa insulini ndi kuchepa kwa thupi mwa nyama. Kunena kuti mkaka umathandizira kunenepa kwambiri ndizosatheka.

Ndizodziwikiratu kuti mafuta amkaka amalimbikitsa kwambiri insulin, ngakhale kuposa zakudya zina zopatsa thanzi. Chifukwa chake, ngati mumatsatira malingaliro, ndiye kuti, kudya zakudya zamkaka zambiri, munthu ayenera kulemera, koma izi sizichitika, m'malo mwake, chakudya choterocho chimalimbikitsidwa muzakudya zambiri.

Chifukwa chake, kugwiritsa ntchito mwanzeru zinthu zopangidwa mkaka kungopindulitsa. Chachikulu ndichakuti musamwe mkaka ndi chakudya komanso osamwa kwambiri kuchuluka kwake.

Simungathe kudya zakudya zamkaka - izi sizingawononge thanzi lanu. Kuphatikiza apo, ndikofunikira kuti musaiwale kuti anthu ena atha kukhala ndi vuto lina - mkaka mapuloteni osalolera kapena matenda osachiritsika. Zopangira mkaka sizikulimbikitsidwa kwa iwo, koma mkaka suvulaza wina aliyense pakachulukidwe, zimangokhala zopindulitsa.

Zothandiza katundu

Curd itha kutchedwa kuti yothandiza kwambiri pazakudya za anthu. Choyamba, tchizi cha kanyumba ndi chimodzi mwazinthu zolemera kwambiri zomanga thupi kwambiri, zomwe zimatha thupi lonse la munthu. Izi ndichifukwa choti mapuloteni amkaka pa kupesa amathanso kupezeka ndi cleavage komanso kusokonekera. Cottage tchizi ali ndi mavitamini ambiri, amakhala ndi okodzetsa, ndipo amagwiritsidwa ntchito mu zakudya pochotsa kunenepa kwambiri, matenda a mtima, matenda a chiwindi, komanso kuthamanga kwa magazi. Cottage tchizi chimakonza metabolism yamafuta, imakhala ndi calcium yambiri mumapangidwe osavuta kugaya, komanso mavitamini ambiri a magulu B, P, C, etc. Cottage tchizi amathandizira kuti apange hemoglobin m'magazi, amathandizira kuyambiranso kwamitsempha yamafupa, amalimbitsa mtima wama cartilage ndi minofu yamafupa. Kudya tchizi chanyumba ngati chakudya kumachepetsa cholesterol yamagazi ndikuletsa kuthana ndi minyewa ya adipose m'chiwindi, zomwe zimachitika ndi zovuta za poizoni kapena mankhwala oopsa. Tchizi tchizi ndizothandiza kwambiri kwa amayi apakati ndi amayi oyamwitsa, monga gawo lofunikira kwambiri la calcium kwa amayi ndi ana. Mndandanda wocheperako wa glycemic wa kanyumba tchizi umapangitsa kukhala chinthu choyenera kwambiri pakudya kwa anthu odwala matenda ashuga. Cottage tchizi akuwonetsedwa ngati chakudya cha chiwindi matenda, zilonda zam'mimba thirakiti, atherosulinosis, kapamba ndi cholelithiasis.

Zambiri zamapuloteni, mafuta ndi chakudya mu tchizi choko pa magalamu 100 a mankhwala:

Contraindication

Mwakutero, palibe zonyozana zilizonse pakudya tchizi chanyumba. Pali zoletsa zochepa chabe. Cottage tchizi sichikulimbikitsidwa kuti chigwiritsidwe ntchito zochuluka kwambiri ngati muli ndi matenda a impso, popeza chili ndi mapuloteni ambiri. Muyeneranso kutengera chidwi chatsopano cha kanyumba tchizi, chifukwa ndi njira yabwino kwambiri yofalitsira tizilombo toyambitsa matenda m'matumbo. Mafuta akunyumba kanyumba tchizi angakhudze kuchuluka kwa cholesterol m'mwazi kuloza kuchulukitsa kwake, komwe kumatha kupangitsa kukula kwa atherosulinosis ndi kunenepa kwambiri.

Cottage Cheese Insulin Index

Omwe amakhala ndi moyo wathanzi nthawi zambiri amakhala ndi lingaliro longa chakudya cha glycemic index (GI). M'mawu osavuta, ichi ndi chisonyezo cha zotsatira za chakudya pamwazi wa magazi.

Zakudya za GI zikakwera kwambiri, shuga m'magazi ake amakwera msanga ndipo kapamba amakumana mwachangu ndi kutulutsa insulin. Zakudya zopatsa thanzi kwambiri zimakhala ndi zopatsa mphamvu zosavuta: confectionery ndi ophika buledi, zipatso zotsekemera, zipatso zouma, makeke.

Cottage tchizi ili ndi index yotsika kwambiri ya glycemic (GI), pafupifupi 30. Mtengo wake ungafanane ndi masamba ndi zipatso zina. M'mbuyomu, akatswiri azakudya adalangiza kuti adye asanagone kuti apatse minofu komanso kuti akwaniritse njala yamadzulo.

Koma m'zaka zaposachedwa, ndikulimba kwamphamvu, ndipo koposa zonse, kuwonjezeka kwa chiwerengero cha mafani amasewera omwe akufuna kuwoneka bwino, kutsutsana kwamkaka kwayamba kuzungulira malonda a mkaka.

Kufufuza kwa pulofesa wa University of Sydney Jennette Brand-Miller kwawonjezera mafuta pamoto. Pakuwerenga zomwe zimayambitsa kusintha kwa insulin, adazindikira kuti si chakudya chokha chomwe chimawonjezera mapangidwe ake. Nsomba ndi nyama zimatengedwa ngati carb-carb, koma kuchuluka kwa insulin kumatha kuwadya.

Lingaliro la insulin index (AI) linatengedwa - mtengo womwe umawonetsa kuyankha kwa insulin kwa chinthu china. Zidapezeka kuti sizogulitsa zonse zomwe zili ndi glycemic yofanana ndi insulin index. Nthawi zambiri, mndandanda wazogulitsa wa glycemic ndi index wawo wa insulin sizigwirizana.

Chifukwa, mwachitsanzo, GI ya maapulo ndi 30, ndipo AI yawo ndi 59, GI ya mpunga woyera ndi 65, ndipo AI ndi 79, GI ya kanyumba tchizi ndi 30, ndipo AI yake ndi 120! Ndizovuta kukhulupirira, koma tchizi chanyumba chokhala ndi zopatsa mphamvu za 1,2 g pa 100 g ya zinthu, zokhala ndi chisonyezo chotsika cha glycemic, popanda kuwonjezera shuga, zimapangitsanso kutulutsa kwamphamvu kwa insulin.

High AI curd inakhazikikapo ngati maziko osavomerezera kuti azigwiritsa ntchito madzulo kwa iwo omwe akufuna kuchepa thupi komanso osewera. Cholinga chake ndikuti kumasulidwa kwa insulin yomwe imakwiya ndi curd imalepheretsa kugwira ntchito kwa enzyme yayikulu yotentha yamafuta, lipase, yomwe imayambitsa kumasulidwa ndi kuwononga mafuta.

Malinga ndi olimbitsa thupi, kuphatikiza kanyumba tchizi pachakudya kumalepheretsa thupi kuti lizitha kuwotcha mafuta omwe amapezeka nthawi yogona ndipo, kupitiliza, kumalimbikitsa kupangidwa kwatsopano. Ndizoipa chabe zabwinobwino: insulini imabisidwa, koma pafupifupi palibe mafuta m'kanyumba kanyumba! Pokhapokha, zachidziwikire, zigwireni ndi mikate yoyera ndikuwaza ndi shuga.

Mwanjira, sikungatheke kuchira ku tchizi chokoleti, koma kumachepetsa ntchito kuchepetsa thupi. Kudziwa index ya insulin ya kanyumba tchizi, tsopano mudzatha kudzipenda ndikusankha nokha kuti musasiye kugwiritsa ntchito usiku.
Ngati simuli omanga thupi, osati odwala matenda ashuga komanso osakhala pachakudya chokwanira, ndiye kuti ndikuganiza palibe chodandaula.

Momwe mungayang'anire mawonekedwe a kanyumba tchizi?

Moyo wa alumali ndi chizindikiro chofunikira cha mtundu wa mankhwala. Chocheperako, tchizi chanyumba ndizachilengedwe. Moyenerera, moyo wa alumali suyenera kukhala wopitilira maola 72, koma ndiwopindulitsa kwambiri kwa opanga kuti azigulitsa malonda okhala ndi moyo wautalifufufu. Tsoka ilo, tchizi chanyumba chotere sichidzawonjezera thupi.

Patsamba lamasitolo lero mutha kupeza osati tchizi chanyumba, komanso zomwe zimadziwika kuti kanyumba tchizi. Poyang'ana koyamba, kusamvana kumakhala kocheperako, koma mukamayang'anitsitsa zimapezeka kuti malonda a curd ali ndi zowonjezera zambiri, sizomwe zonse zimakhala ndi phindu pa thanzi.

Pofuna kuchepetsa mtengo wa zopangira, opanga osadzikuza amawonjezera mafuta ndi masamba ku masamba. Mayeso osavuta awa adzakuthandizani kunyumba kuti mudziwe kupezeka kwa zosafunika mu curd. Madontho angapo a ayodini athandizira kudziwa ngati pali wowuma pazinthuzi.

Kuti mudziwe kupezeka kwa mafuta a masamba, mtengowo uyenera kuyesedwa kaye. Iyi si njira yodalirika kwambiri, koma ngati mafuta amasamba akuwonjezeredwa ku curd, ndiye kuti lilime limasiya kukoma kosasangalatsa kwamafuta ndikumverera kwa kanema wamafuta.

Mutha kumalizanso zokhudzana ndi chilengedwe cha chinthucho pomulowetsa mu chosakanizira: tchizi chachilengedwe chadzakhala pulasitiki ndi wandiweyani pang'ono, ndipo misa yokhala ndi masamba amadzimadzi idzakhala madzi. Kuchita bwino kwa njirazi si 100%. Koma pali njira yomwe imapereka zotsatira zambiri.

Inde, tchizi tchizi ndichothandiza komanso chofunikira m'thupi. Koma kuti machitidwe ake onse awonekere kwathunthu, ndikofunikira kulingalira bwino kusankha kwake, kusunga ndi kugwiritsa ntchito. Ndipo palibe chomwe chingakuletseni kusangalala ndi malonda omwe mumakonda.

Kodi ndizotheka kudya tchizi chokoleti chokhala ndi shuga komanso kuchuluka?

Mlingo wovomerezeka wa mankhwalawa ndikugwiritsa ntchito calorie curd kangapo patsiku.

Sikuti ndi mankhwala abwino, komanso njira yodzitetezera kupewa matenda obwera chifukwa cha matenda ashuga.

Ngati mumakonda kudya kanyumba kakang'ono ka matenda a shuga a 2, izi zimatsimikizira kuchuluka kwa mafuta mthupi. Cottage tchizi ndi othandizira abwino kwambiri, ofunikira kuti pakhale thanzi labwino.

Malamulo osankhidwa

Kuti mupeze phindu lochulukirapo pogwiritsa ntchito chazakudya ichi chotchedwa kanyumba tchizi, muyenera kudziwa bwino malamulo oyambira kusankha.

Izi zitha kumulola kudya osati anthu athanzi lokha, komanso odwala matenda ashuga.

Malangizo ofunikira kwambiri ndikuwonetsetsa kuti mwatsopanoyo ndi chiyani.

Kuphatikiza apo, ndikofunikira kuti curdyo isakhale yozizira, chifukwa izi zikuwonetsa kusowa kwa mavitamini momwe amapangidwira. Ndikofunika kuti musankhe zokonda za mkaka wa skim.

Mukamagula tchizi chimbudzi m'sitolo yayikulu, ndikofunikira kuti muzisamala osati tsiku lomwe linapangidwira, komanso mawonekedwe a zomwe amapanga. Ndikosayenera kwambiri kuyimitsa, chifukwa izi zitha kuwononga zabwino zonse. Sikulimbikitsidwa kusunga tchizi cha kanyumba mufiriji kwa masiku opitilira atatu.

Monga mukudziwa, imatha kudyedwa osati mwatsopano, komanso kukonzedwa.

Pofuna kusiyanitsa mndandanda wa anthu omwe ali ndi matenda ashuga, maphikidwe atsopano osangalatsa akupangidwira nthawi zonse, amakupatsani mwayi wopangira zida zabwino. Pansipa ndi njira zotchuka kwambiri kuphika tchizi tchizi.

Ngati mungafune, mutha kuphika casserole yokoma, yomwe imawoneka ngati yothandiza kwambiri kwa matenda ashuga amtundu uliwonse. Cottage tchizi casserole a shuga amaloledwa kwa iwo omwe amagwiritsa ntchito timadzi ta pancreatic hormone kuchiza matenda oopsawa. Muthanso kudya chakudya chamtunduwu kwa anthu omwe samamwa mapiritsi, ndipo matenda awo a shuga sawonedwa ngati amadalira insulin.

Zosakaniza zotsatirazi zimagwiritsidwa ntchito kukonzera mtundu wapamwamba wa casserole:

• 300 g sikwashi
• 100 ga tchizi chanyumba,
• Dzira 1
• Supuni ziwiri za ufa
• Supuni ziwiri za tchizi,
• mchere.

Gawo loyamba ndikufinya msuzi wa zukini.

Pambuyo pake, muyenera kusakaniza zosakaniza zotsatirazi: ufa, kanyumba tchizi, dzira, tchizi cholimba ndi mchere. Pambuyo pokhapokha, ikani chofufumitsa m'mbale yophika ndikuiika mu uvuni. Nthawi yophika ya casserole iyi ndi pafupifupi mphindi 45.

Chakudya ichi, chophika mu uvuni, sichimangokhala chosangalatsa, komanso chothandiza kwambiri.

Zakudya zotsatirazi ndizofunikira kuti apange zikondamoyo tchizi:

• 200 g tchizi chamafuta ochepa,
• Dzira limodzi la nkhuku
• Supuni 1 ya oatmeal
• shuga wogwirizira kuti alawe.

Gawo loyamba ndikutsanulira mafunde ndi madzi otentha ndikusiyira mphindi khumi.

Zitatha izi, kukhetsa madzi osafunikira ndikuwakhomera ndi foloko. Kenako, dzira ndi zonunkhira zimawonjezeredwa pazomwe zimasakanikirana. Pambuyo pa izi, muyenera kuwonjezera kanyumba tchizi ndikusakaniza pang'ono misa.

Pambuyo pa izi, mutha kuyamba kupanga cheesecakes. Poto imakhala yokhala ndi mapepala azikopa ndikuzola mafuta a mpendadzuwa. Cheesecake anayikidwapo.Kenako, muyenera kukhazikitsa kutentha koyenera madigiri 200 ndikuyika mu uvuni gawo la cheesecakes. Mbaleyi iyenera kuphikidwa kwa mphindi 30.

Machubu opindika

Chakudya ichi chimawonedwa ngati chothandiza kwambiri pakakhala shuga.

Kwa machubu a curd omwe mukufuna:

• 1 chikho skim mkaka
• 100 g ufa
• 2 mazira
• 1 tbsp. cholowa m'malo mwa shuga ndi mchere,
• 60 g wa batala.

Kwa glaze muyenera kukonzekera:

• Dzira 1
• 130 ml ya mkaka
• 2 madontho a vanilla thunthu
• theka la supuni ya tiyi wa shuga.

Pokonzekera kudzazidwa, ndikofunikira kukonzekera izi:

• 50 g cranberries
• 2 mazira
• 50 g batala,
• 200 g wa kashiamu otsika kalori
• theka la supuni ya zotsekemera,
• lalanje zest
• mchere.

Curd Zikondamoyo

Pambuyo kuti zosakaniza zonse zakonzedwa, sulani ufa. Chotsatira muyenera kumenya mazira, shuga osinthanitsa, mchere ndi theka kapu ya mkaka. Pambuyo pake, ufa umawonjezedwa apa, ndipo misayo imasakanizidwa bwino.

Batala ndi mkaka womwe udatsalira uyenera kuwonjezeredwa pang'ono. Kusasinthika kwa osakaniza kuyenera kukhala kwamadzi. Uvuni wa pancake tikulimbikitsidwa kupera ndi batala ndi zest wa lalanje. Podzazidwa, sakanizani cranberries ndi kanyumba tchizi ndikuwonjezera mazira.

Wotsekemera wokhala ndi mapuloteni ndi vanila thunthu amakwapulidwa mosiyana. Gawo lomaliza ndikupanga ma tubules kuchokera ku zikondamoyo ndi ma toppings. Zotsatira zamachubu zimathiridwa ndimaso okonzekeratu. Kuti mulenge, muyenera kumenya mkaka, mazira ndi choloweza shuga. Ikani mbaleyo mu uvuni kwa mphindi 30. Chifukwa chake amakonzedwa mosamala.

Kanema wothandiza

Ndi kanyumba tchizi casserole yemwe amaloledwa mtundu wa shuga 2? Maphikidwewa akhoza kugwiritsidwa ntchito motere:

Kuti menyu a anthu odwala matenda ashuga asasowe, amafunika kukhala osiyana siyana mothandizidwa ndi maphikidwe okoma. Ndikofunikira kwambiri kumvera upangiri wa endocrinologists omwe amalimbikitsa kuti kuchuluka kwa zovuta zam'mimba komanso zakudya zamafuta ziyenera kukhala zochepa.

Izi zimathandizira kwambiri thanzi la wodwala. Chakudya chabwino kwambiri chomwe chimasiyanitsidwa ndi kusapezeka kwa chakudya chamafuta ndi mafuta ndi tchizi cha kanyumba. Itha kudyedwa mulimonse.