Kodi uchi umaloledwa kwa odwala matenda ashuga kapena ayi

Matenda a shuga ndi matenda oopsa a endocrine oopsa omwe amakhudzana ndi matenda a metabolic. Pakakhala chithandizo choyenera komanso zakudya zoyenera m'thupi la odwala matenda ashuga, mitsempha yamagazi yaying'ono imayamba kugwa, zomwe zimayambitsa zovuta zazikulu. Lamulo lalikulu la chikhalidwe cha anthu omwe amadya ndikupeza matenda a shuga ndi kukana kwathunthu maswiti. Koma kodi ndizotheka kudya uchi ndi shuga? Inde, mankhwala amalola kugwiritsa ntchito mitundu ina ya zinthu zachilengedwe za njuchi, koma muyenera kudziwa mulingo wake. Werengani zambiri za izi pansipa.

Kodi uchi ndi shuga ndi chiyani?

Kuchiritsa kwa uchi wa njuchi yodwala kwa odwala matenda ashuga kumakhala kovuta kudya. Izi zimayamikiridwa kwambiri ndi anthu onse nthawi zonse, ndipo zaka zathu sizinakhale choncho. Koma kodi uchi ndiwotheka kwa odwala matenda ashuga? Kodi ndizogwiritsa ntchito zinthu zanji zodwala kwa anthu odwala omwe oletsedwa mwamphamvu ndi madokotala maswiti? Malinga ndi akatswiri omwe ali pantchito ya endocrinology, mankhwalawa sayenera kuperekedwa kwathunthu muzakudya ndi matenda a shuga. Mitundu yosankhidwa ya njuchi ndizosavomerezeka komanso zovomerezeka, chifukwa zimapereka zabwino zambiri, monga:

• machulukitsidwe amthupi lotopa ndi mitundu yosavuta ya shuga, yomwe imakamizidwa popanda kutenga insulin,
• kubwezeretsanso kwa nkhokwe zachilengedwe za chromium, zomwe zimapangitsa kuti mahomoni azikhala mwamphamvu, kukhazikika kwa shuga komanso kusintha mapangidwe a minofu ya adipose,
• matenda a kuthamanga kwa magazi
• Kuchepa kwa kuchuluka kwa hemoglobin wa glycated kukhala wofanana,
• kudzaza kuchepa kwa zinthu zachilengedwe zofunikira kuti chitetezo cha m'thupi chizigwira ntchito (mavitamini, ma acid achilengedwe, mapuloteni, zinthu zina, ndi zina zambiri).
• yogwira pophwanya / kufalitsa kwa tizilombo toyambitsa matenda / bowa,
• khazikitsani mawu ndikulimbitsa thupi,
• kusintha kwamanjenje
• mwachidule (komanso m'malo oyera, mokwanira) kuchotsa mavuto obwera chifukwa cha mankhwala omwe dokotala wamulembera kuti alimbane ndi matenda a shuga komanso zovuta zake,
• kuchiritsa kwa zilonda zapakhungu ndi zilonda,
• matenda a chiwindi, mtima, kugaya chakudya, impso, mtsempha wamagazi.

Matenda a shuga ndi uchi - madokotala akuti

Kuyang'ana mndandanda wosangalatsa wazinthu zopangidwa ndi njuchi, munthu wotopa ndi kulimbana kwamuyaya ndi matenda a shuga adzafunadi kuyambitsa kudyera kwake, koma tisaiwale: ndalama iyi ili ndi vuto! Ndi zoletsedwa mwamphamvu kukonza zakudya popanda kufunsa dokotala! Katswiri wodziwa bwino yekha ndi amene angadziwe ngati wodwala matenda ashuga angadye uchi. Ngati mukufuna chidwi chogwiritsa ntchito mankhwalawa ndi matenda a shuga, werengani kaye machenjezo azachipatala:

1. Shuga wapamwamba. Pa nthawi ya kuwonongeka, pakakhala zovuta zazikulu, uchi ndi shuga sizigwirizana.
2. Timadzi tokoma tokhala ndi fructose. Ichi chimakhala ndi uchi, ndipo chikalowa m'thupi la munthu, chimasinthidwa kukhala mafuta, chomwe chimakhala ndi zovuta zingapo.
3. Kugwiritsa ntchito uchi molakwika kumasokoneza mtima, kumachepetsa kukumbukira komanso kumayambitsa ziwongo.
4. Zambiri zopatsa mphamvu. Chikhalidwe cha anthu ambiri “osadziwa zambiri” odwala matenda ashuga ndikuti amatenga ichi ngati chakudya chochepa chomwe chimatha kuthiridwa mokwanira. M'malo mwake, uchi ndi wofanana ndi glucose woyenera, yemwe sayenera kuzunzidwa pazinthu zilizonse.

Lingaliro la matenda a shuga ndilovuta kulowa pazowoneka bwino, chifukwa limakhala ndi zovuta komanso zovuta zingapo. Ngakhale zili choncho, mtundu wachiwiri wa matenda a shuga umadziwika kuti ndi “wowonda” kwambiri pokhudzana ndi zinthu zopangira njuchi. Inde, ndichifukwa chake akatswiri amafufuza mosamalitsa mutuwu "uchi ndi mtundu wachiwiri wa matenda ashuga" ... Mankhwala akuwonetsetsa ndipo, koposa zonse, amapeza njira zophatikizira izi! Chifukwa chake, ndi nthawi yoti mudziwe chifukwa chake uchi wa shuga ungalimbikitsidwe:

• kukweza kwa thupi ndi zofunikira zachilengedwe,
• antibacterial ndi neurostabilizing zotsatira,
• matenda a matenda ashuga ogona usiku,
• kukhutitsa thupi ndi fructose popanda kusokoneza mphamvu,
• otsika glycemic index, kusowa kwa zovuta.

Wokondedwa wa matenda ashuga

Uchi ndi chinthu chokoma kwambiri. Izi ndichifukwa cha kapangidwe kake. Amakhala ndi fructose makumi asanu ndi asanu peresenti ya glucose ndi makumi anayi ndi kasanu muzana shuga (kutengera mtundu uliwonse). Kuphatikiza apo, ichi ndi mankhwala opatsa mphamvu kwambiri. Chifukwa chake, akatswiri ambiri akukayikira kugwiritsa ntchito uchi ndi odwala matenda ashuga, akuletsa odwala awo kutero.

Koma si madokotala onse omwe amavomereza malingaliro awa. Zatsimikiziridwa kuti uchi ndiwothandiza chifukwa kugwiritsidwa ntchito kwawo ndi anthu omwe akudwala matenda ashuga kumayambitsa kutsika kwa kuthinana komanso kukhazikitsa milingo ya glycemic hemoglobin. Zinapezekanso kuti fructose yachilengedwe, yomwe ndi gawo la uchi, imatengedwa mwachangu ndi thupi ndipo imafunikira kuti nawo azitenga insulin.

Pankhaniyi, ndikofunikira kusiyanitsa pakati pa mafakitale fructose ndi zachilengedwe. Zinthu za mafakitale zomwe zimakhala ndi shuga m'malo mwake sizimamwa mwachangu ngati zachilengedwe. Pambuyo pakulowa mthupi, mapangidwe a lipogeneis amalimbitsa, chifukwa cha momwe kuchuluka kwa mafuta m'thupi kumachuluka. Komanso, ngati mwa anthu athanzi vuto lotere silikhudzana ndi magazi m'magazi, mwa odwala matenda a shuga amawonjezera kuchuluka kwake.

Natural fructose yomwe ili mu uchi imasunthika mosavuta, ndikusintha kukhala chiwindi cha glycogen. Poterepa, izi sizikhudza kwambiri kuchuluka kwa glucose mu odwala matenda ashuga.

Uchi ukagwiritsidwa ntchito m'mizere ya uchi, kuchuluka kwa shuga m'magazi sikupezeka konse (sera yomwe uchi umapangidwa ndi zotsekemera zimatseketsa njira ya kuphatikiza shuga ndi fructose kulowa m'magazi).

Koma ngakhale pogwiritsa ntchito uchi wachilengedwe, muyenera kudziwa mulingo wake. Kuchuluka kwa mankhwala amtunduwu kumadzetsa kunenepa kwambiri. Uchi ndiwambiri kwambiri. Supuni ya mankhwala imafanana ndi mkate umodzi. Kuphatikiza apo, zimapangitsa kuti mukhale ndi chidwi chofuna kudya, zomwe zimapangitsa kuti pakhale ma calorie ambiri. Zotsatira zake, wodwalayo amatha kukhala wonenepa kwambiri, womwe umakhudza mayendedwe a matendawa.

Kotero kodi ndizotheka kapena ayi uchi wa matenda a shuga a 2? Popeza izi zimapangidwa mosavuta ndi thupi komanso zimakhala ndi zinthu zambiri zofunikira, zitha kugwiritsidwa ntchito pa matenda ashuga. Koma kumwa kwambiri kumatha kubweretsa kusintha kwakukulu pakuphatikizidwa kwa shuga m'magazi ndikupangitsa kukula kwa kunenepa kwambiri. Chifukwa chake, uchi uyenera kudyedwa mosamala komanso pang'ono. Kuphatikiza apo, muyenera kuyandikira kusankha kwa chinthu.

Mwachidule za matendawa

Mtundu wachiwiri wa shuga umadziwika ndi kuphwanya magwiridwe antchito a kapamba. Izi zimapangitsa kuti pakhale insulin, yomwe imaleka kupanga thupi. Mtundu wachiwiri wa matenda ashuga ndiwofala kwambiri kuposa woyamba. Amadwala pafupifupi 90 peresenti ya odwala.

Matenda amtunduwu amakula pang'onopang'ono. Zimatha kutenga miyezi kapena zaka mpaka kuzindikira koyenera komwe kwachitika. Anthu ena amatcha matendawa kukhala odziyimira pawokha. Izi ndi zolakwika. Odwala ena amatenga chithandizo choyenera ngati sizotheka kusintha shuga ya magazi ndi mankhwala ochepetsa.

Zomwe zimayambitsa matendawa

• Makamaka.
• Kunenepa kwambiri. Chifukwa cha izi, matendawa amatchedwa "anthu onenepa kwambiri a shuga."
• Khalidweli.
• Ukalamba. Nthawi zambiri, anthu okalamba amakhala ndi matenda amtunduwu. Koma pali nthawi zina pomwe matendawa amawonedwa mwa ana.

Ubwino wa uchi

Phindu la chida ichi m'thupi la munthu limagona poti uchi umakhala ndi mitundu yosavuta ya shuga - glucose ndi fructose, mu mayamwa omwe insulin satenga nawo mbali. Ndipo izi ndizofunikira kwa odwala matenda ashuga.

Funso likadzabuka "kodi nkotheka kukhala ndi uchi wa mtundu wachiwiri wa matenda ashuga," muyenera kukumbukira mawonekedwe ake. Muli chromium, yomwe imathandizira kuti ntchito ya mahomoni ikhale, imakhazikitsa shuga m'magazi, imasintha bwino mapangidwe a minofu yamafuta, koma salola kuti maselo ambiri amafuta awoneke. Chromium imatha kuwaletsa ndikuchotsa mafuta m'thupi.

Ngati mumakonda kudya uchi ndi mtundu wachiwiri wa shuga, kuthamanga kwa magazi a wodwalayo kumachepa komanso kuchuluka kwa hemoglobin kumachepa. Uchi umakhala ndi zinthu zopitilira 200 zothandiza kuperewera kwa mavitamini, ma amino acid, mapuloteni komanso zinthu zina zofunika mthupi. Koma ndizotheka kudya uchi ndi mtundu wachiwiri wa matenda ashuga kapena ayi, ndi dokotala yekha amene anganene.

Kodi uchi umakhala ndi phindu lanji?

• Uchi umatha kuletsa kufalikira kwa bowa ndi majeremusi.
• Mukamamwa mankhwala omwe dokotala amakupatsani, mavuto oyamba sangapewedwe nthawi zonse. Izi zimawachepetsa.

Kuphatikiza apo, uchi wamtundu wa shuga wachiwiri umagwiritsidwa ntchito:

• kulimbitsa chitetezo chokwanira komanso dongosolo lamanjenje,
• malamulo onse kagayidwe kachakudya njira mu thupi.
• kuchiritsa mabala, ming'alu, zilonda pakhungu,
• Sinthani magwiridwe antchito a chiwindi ndi impso, mtima, mitsempha yamagazi ndi m'mimba.

Zolemba: ngati simudziwa kudya uchi ndi mtundu wa shuga 2, tengani nthawi yomweyo mkaka ndi mkaka. Izi zidzalimbikitsa zotsatira zabwino za malonda m'thupi.

Momwe mungagwiritsire ntchito uchi pa matenda a shuga a 2?

Munthu yemwe ali ndi matendawa ayenera kutsatira mankhwala okoma. Kodi ndizotheka kudya uchi ngati matenda amtundu wa shuga? Dokotala wothandiziratu ndikufotokozerani izi, adzakuthandizaninso kuchuluka kovomerezeka kwa mankhwalawa. Kodi nchifukwa ninji tikulimbikitsa kwambiri kuti tipeze upangiri waluso? Chowonadi ndi chakuti adokotala wokhawo omwe amadziwa bwino matenda anu komanso chithunzi cha matenda anu. Kutengera zotsatira za mayesowo, adotolo atha kupanga njira yochizira ndikulimbikitsa zinthu zina. Choyamba, shuga wamagazi amayendera.

Mwambiri, tikuwona kuti mlingo wovomerezeka wa uchi patsiku ndi supuni ziwiri. M'mawa pamimba yopanda kanthu, mutha kutenga theka la chizolowezi chatsiku ndi tsiku ndikupukusira kapu ya tiyi yopanda tiyi kapena madzi ofunda. Uchi wa mtundu wachiwiri wa shuga umalimbikitsidwa kuti udyedwe ndi zakudya zamasamba zomwe zimakhala ndi fiber yambiri, kapena mitundu yaying'ono yamkaka yophika kuchokera ku Wholemeal. Chifukwa chake chimakhala cholozeka ndi kulochedwa ndi thupi.

Contraindication

Ngati munthu sagwirizana ndi njuchi, uchi sayenera kugwiritsidwa ntchito ngati matenda a shuga 2. Contraindication imagwiranso ntchito kwa odwala omwe matenda awo ndi ovuta kuchiza. Kuphatikiza apo, mankhwala otsekemera sayenera kudyedwa ngati vuto lazangochitika zokha. Zimachitikanso kuti wodwalayo adayamba kugwiritsa ntchito uchi nthawi zonse ndipo adapeza kuti thanzi lake likukula. Pankhaniyi, muyenera kusiya kumwa.

Zakudya zoyenera

Matenda a shuga si sentensi. Ndi matendawa, mutha kukhala bwinobwino, koma ndimikhalidwe imodzi: zakudya ziyenera kukhala zolondola. Choyamba muyenera kusintha zakudya zanu kuti pasapezekenso mwadzidzidzi shuga.

Zakudya za matendawa zimayambitsa kupatula kwathunthu zakudya zomwe zimakhala ndi mafuta osavuta. Amakhala ndi shuga omwe amapezeka nthawi yomweyo, omwe nthawi yomweyo amadzutsa shuga m'magazi.

Kudya mwa odwala matenda a shuga kuyenera kuchitidwa nthawi: kuyambira katatu mpaka sikisi patsiku. Pakati, mutha kukhala ndi zokhwasula, koma osati zokongola. Ndikofunikira kukana kutsekemera, ufa, mafuta, wokazinga, wamchere, wosuta, zonunkhira. Ndikofunika kupanga tebulo la zinthu zothandiza komanso zovulaza. Izi zimathandiza kuchepetsa zakudya.

Zinthu Zololedwa

Ndi matendawa, mumatha kudya chimanga kapena mbale zina zomwe zimakonzedwa kuchokera ku oatmeal, buckwheat ndi barele (koma osaposa supuni ziwiri). Mbewu zotsalira ndizotsutsana. Ngati mukukonzekera mbatata, ziyenera kukhala zoyamba kuzikhika m'madzi, usiku wonse. Izi zimachitika kuti wowuma atuluke mumtengowo. Amaloledwa kudya zosaposa 200 magalamu a mbatata patsiku.

Mumangofuna zotsekemera, koma ndi nthendayi zimaphatikizika. M'malo mwake, amagwiritsa ntchito zina. Kodi uchi wa mtundu wachiwiri wa matenda ashuga? Inde ndizotheka, koma pazovomerezeka (2 tbsp. L. patsiku). Mutha kumwa tiyi nawo, umawonjezedwa ndi phala. Ponena za zabwino zonse, muyenera kukana chokoleti, ayisikilimu, makeke, popeza nthawi imodzimodzi mumakhala mafuta ndi chakudya. Zakudya ndi chakudya.

Zosinthazo zimapangidwa poganizira kuchuluka kwa chakudya chamafuta. Pakuwerengera kwawo, dongosolo lama mkate limagwiritsidwa ntchito. Chiwerengero cha zinthu zomwe zili ndi magalamu 10-12 a chakudya ndicofanana ndi gawo limodzi. Mu chakudya chimodzi simungadye zoposa 7 XE.

Chifukwa chiyani sizoletsedwa kugwiritsa ntchito uchi pa shuga?

Uchi, mosakaikira, ndiwothandiza komanso wogwira ntchito pochiza matenda osiyanasiyana. Muli ayodini ambiri, zinc, manganese, potaziyamu, mkuwa, calcium. Zakudya zomanga thupi ndi mavitamini zomwe zimapezeka mthupi lake zimachiritsa thupi lonse. Pakutsutsana kwambiri pakalipano ngati uchi ungadyedwe wa matenda a shuga a 2. Kodi akatswiri amati chiyani?

Malinga ndi kafukufuku wambiri, uchi wokhudzana ndi matendawa ungathe kudyedwa, zokhazo zomwe wodwala aliyense ayenera kudziwa. Mwachilengedwe, malonda ake ayenera kukhala apamwamba komanso okhwima, ndipo si mitundu yonse yoyenera. Chifukwa chake, odwala matenda ashuga samalimbikitsidwa kutenga uchi wotsekemera ndi uchi.

Kodi phindu lanthete? Chowonadi ndi chakuti njuchi zikaika timadzi tokhatira mumpaka, zimatenga sabata limodzi kuti zitheke. Panthawi yakucha, kuchuluka kwa sucrose komwe kumakhala kumachepetsedwa, chifukwa kumawonongeka ndipo shuga ndi fructose zimapezeka. Ndipo ali pafupifupi odziwidwa kwathunthu ndi thupi laumunthu.

Cholinga cha zakudya zathanzi labwino

• Limbikitsani thupi lanu ndi mphamvu komanso michere yopindulitsa kuti mukhale ndi thanzi.
• Yang'anirani kulemera kwanu ndikukhalabe yabwinobwino.
• Sungani zopatsa mphamvu mu zakudya ndi mankhwala, mphamvu zofunika ndi zolimbitsa thupi. Izi zikuthandizani kuti mulamulire kuchuluka kwa glucose ndikuchepetsa mwayi wokhala ndi zovuta zomwe zimakhudzana ndi kuchepa kwake kapena kuchuluka kwake.
• Kuchepetsa kapena kuthetsa kwathunthu kuopsa kwa matenda a mtima ndi mtima.
• Osataya mtima pachidaliro chamagulu ndi malingaliro.

An endocrinologist amathandizira pakupanga zakudya. Adzakusankhirani inu zakudya zopatsa thanzi zomwe zimachepetsa kulemera ndi shuga ndipo nthawi yomweyo sizingakuthandizeni kuti musangalale kudya.

Kodi ndi uchi uti womwe ungakhale wopindulitsa kwa matenda ashuga?

Munthu aliyense wodwala matenda ashuga ayenera kudziwa mtundu wa uchi wabwino. Muyenera kusankha malonda omwe samalira kwa nthawi yayitali ndipo ali ndi fructose kuposa glucose. Uchi wotere ungakhale wamadzi kwa zaka zingapo. Mitundu yovomerezeka ndi monga angelica, Siberia, phiri taiga, mthethe.

Kusankhidwa kwazinthu

Musanapitilize ndi kusankhaku, muyenera kudziwa kuti ndi uchi uti wabwino kwa odwala matenda ashuga a 2. Sikuti mitundu yake yonse ilinso yothandiza kwa odwala.

Mukamasankha malonda, ndikofunikira kuyang'ana pazomwe zili. Anthu odwala matenda ashuga amaloledwa kudya uchi, momwe mumakhala kuchuluka kwa fructose kuposa kuchuluka kwa shuga.

Mutha kuzindikira izi pang'onopang'ono komanso kutsekemera kokoma.Mwa mitundu ya uchi wololedwa kwa odwala matenda ashuga, zotsatirazi zimatha kusiyanitsidwa:

1. Buckwheat Ndiwo mtundu uwu wa uchi womwe umalimbikitsidwa kwa anthu odwala matenda ashuga (mosasamala mtundu). Amakhala ndi kukoma kwa tart ndi kuwawa pang'ono. Ili ndi zida zothandiza zomwe zimalimbitsa dongosolo lamagazi. Itha kugwiritsidwa ntchito ngati njira yothanirana ndi mavuto ogona. Mndandanda wa glycemic ndi makumi asanu ndi limodzi. Ndi zopatsa mphamvu zama kilocalories mazana atatu ndi zisanu ndi zinayi, magalamu zana amalonda ali:
   • 0,5 magalamu a mapuloteni
   • magalamu makumi asanu ndi awiri mphambu asanu ndi limodzi a chakudya,
   • palibe mafuta.
2. Chestnut. Mitundu iyi imalimbikitsidwanso kwa odwala matenda ashuga. Ili ndi fungo la chestnut yodziwika bwino, yomwe imatsatana ndi kukoma kosangalatsa. Imakhala m'malo amadzimadzi kwa nthawi yayitali, ndiye kuti imalira pang'onopang'ono. Imakhala ndi zotsatira zabwino pamitsempha yamagetsi ndipo ili ndi katundu wa bactericidal. GI - kuyambira makumi anayi ndi anayi kudza makumi asanu ndi asanu. Zopatsa mphamvu - ma kilocalories mazana atatu ndi zisanu ndi zinayi. Magalamu zana a mankhwala ali:
   • 0,8 magalamu a mapuloteni
   • magalamu makumi asanu ndi atatu a chakudya,
   • 0 magalamu a mafuta.
3. Acacia. Wotsekemera uchi ndi fungo labwino la maluwa. Crystallization imachitika pokhapokha zaka ziwiri zisungidwe. Muli kuchuluka kwa fructose, pokonza komwe insulin sikofunikira. Akatswiri ambiri amalimbikitsa kumwa uchi wa mthethe kwa shuga. Mlozera wa glycemic ndi makumi atatu ndi awiri (otsika). Zopatsa mphamvu - 288 kcal. Mtengo wa zopatsa thanzi zokwana magalamu zana zana:
   • 0,8 magalamu a mapuloteni
   • magalamu 70 a chakudya,
   • 0 magalamu a mafuta.
4. Mtengo wa Linden. Imalimbitsa chitetezo cha mthupi, chifukwa chake ndi chothandiza kwa odwala matenda ashuga, omwe nthawi zambiri amadwala chimfine. Wothandizira. Akatswiri ena salimbikitsa kugwiritsa ntchito zinthu zamtunduwu chifukwa zimakhala ndi nzimbe. GI ndi chimodzimodzi uchi. Zopatsa kalori - mazana atatu makumi awiri ndi ma kilocalories. Magalamu zana a mankhwala ali:
   • 0,6 magalamu a mapuloteni
   • magalamu makumi asanu ndi awiri mphambu asanu ndi anayi a chakudya,
   • 0 magalamu a mafuta.

Kuphatikizika kwa uchi ndi matenda a shuga zimatengera wodwalayo komanso machitidwe ake amthupi lake. Chifukwa chake, tikulimbikitsidwa kuti muyambe kuyesa mitundu iliyonse, onani momwe thupi limachitikira, kenako ndikusintha kugwiritsa ntchito uchi womwe ndi woyenera kuposa mitundu ina. Komanso, tisaiwale kuti mankhwala saloledwa kudya pamaso pa ziwengo kapena matenda am'mimba.

Malamulo Ovomerezeka

Choyambirira chomwe wodwala amayenera kuchita asanadye uchi ndi kufunsa dokotala. Katswiri wokha ndi amene amatha kusankha kuti wodwala azitha kudya uchi, kapena ayenera kutayidwa. Ngakhale kuti uchi wapamwambowu umaloledwa pang'ono ngakhale odwala matenda ashuga, pali zambiri zotsutsana. Chifukwa chake, kugwiritsidwa ntchito kwazomwe zimapangidwira kumatha kuyamba pambuyo pothandizidwa.

Ngati dokotala waloledwa kudya izi, ndiye kuti muyenera kutsatira izi:

• uchi uyenera kumwedwa pakati theka la tsiku,
• masana sungathe kudya zophatikiza zoposa ziwiri za supuni iyi,
• zabwino za uchi zimatha kutenthedwa ndi kutentha kwapamwamba madigiri makumi asanu ndi limodzi, chifukwa chake, siziyenera kuthandizidwa mwachangu.
• ndikwabwino kuphatikiza mankhwalawo limodzi ndi zakudya zamafuta zomwe zimakhala ndi unyinji waukulu,
• kudya uchi ndi zisa za uchi (ndipo, motero, sera yomwe ilimo) imakulolani kuti muchepetse kuyamwa kwa fructose ndi glucose m'magazi.

Popeza othandizira uchi amakono azisinthanitsa ndi zinthu zina, ndikofunikira kuwonetsetsa kuti palibe zosayera zilizonse pazomwe zadyedwa.

Kuchuluka kwa uchi womwe ungadyedwe kumadalira kukula kwa matendawa. Koma ngakhale ndi mtundu wocheperako wa shuga sayenera kutenga supuni zoposa uchi.

Ubwino ndi zoyipa

Ngakhale uchi ali ndi zinthu zambiri zabwino, kugwiritsidwa ntchito kwake kumabweretsa zabwino komanso kuvulaza thupi. Chochita chake chimakhala ndi fructose ndi glucose, mitundu ya shuga yomwe imalowa mosavuta m'thupi. Kuphatikizidwa kwa zinthu zambiri zothandiza (zopitilira mazana awiri) mu uchi kumalola wodwala kuti abwezeretsenso kuperekera kwa zinthu, mavitamini. Udindo wapadera umaseweredwa ndi chromium, womwe ndi wofunikira pakupanga mahomoni komanso kukhazikika kwa glucose m'magazi. Amatha kuwongolera kuchuluka kwa maselo amafuta m'thupi, kuchotsa zochuluka zake.

Pokhudzana ndi izi, chifukwa cha uchi:

• kufalikira kwa tizilombo toyambitsa matenda kumachepetsa anthu,
• kukula kwa chiwonetsero cha zotsatira zoyipa kuchokera ku mankhwala omwe amamwa odwala matenda ashuga amachepetsa
• dongosolo lamanjenje limalimbitsidwa
• kagayidwe kachakudya njira bwino
• minofu yapadziko lapansi imasintha msanga
• ntchito ya ziwalo monga impso, chiwindi, m'mimba ndi dongosolo la mtima zimakhazikika.

Koma mukagwiritsa ntchito mankhwala molakwika kapena kugwiritsa ntchito uchi wapamwamba, zitha kuvulaza thupi. Kusiya malonda ndikofunikira kwa anthu omwe kapamba wawo sachita ntchito zake. Ndikulimbikitsidwanso kukana uchi kwa iwo omwe samamwa ndi zinthu zotere. Tisaiwale kuti uchi ungapangitse caries, chifukwa chake, ntchito iliyonse, mkamwa yoyamwa ikayenera kutsukidwa bwino.

Chifukwa chake, shuga ndi uchi zimatha kuphatikizidwa. Ndi chinthu chokhala ndi michere yambiri komanso mavitamini, omwe amayenera kutengedwa kuti thupi lizigwira bwino ntchito. Koma sikuti mitundu yonse ya uchi ndi othandiza chimodzimodzi.

Musanagwiritse ntchito malonda, muyenera kufunsa dokotala. Uchi sungatengedwe ngati wodwalayo ali ndi matenda ena komanso ngati ali ndi matenda ashuga akulu. Ngakhale matenda ashuga asapangitse kuti pakhale zovuta, kuchuluka kwa mankhwalawa sikuyenera kupitirira supuni ziwiri.