Matenda a shuga ndi chilichonse chokhudza izi

Madeti ndi chipatso chovuta. Zikuwoneka kuti maubwino awo kwa thupi ndi akulu, chifukwa ndi chilengedwe. Koma ndi nthawi yomweyo, ndi kutsekemera komwe kumatha kupweteketsa. Zomwe zimapezeka mu fetus - machiritso kapena zoipa - zimatengera kuchuluka kwa zipatso zomwe zimadyedwa. Chifukwa chake, ndikofunikira kwambiri kudziwa kuchuluka kwa masiku omwe mungadye patsiku.

Zomwe zipatso za kanjedza zikupezeka (pa 100 magalamu a zipatso zopanda miyala) zikuphatikiza:

• 6.7 g wa CHIKWANGWANI (27% chakudya cha tsiku ndi tsiku),
• 696 mg wa potaziyamu (pafupifupi 20% ya mlingo watsiku ndi tsiku),
• 0,4 mg wamkuwa (18%)%,
• 0,3 mg manganese (15%),
• 54 mg ya magnesium (13.5%),
• 0,25 mg wa vitamini B6 (12.5%),
• 1.6 mg niacin (8%).
• 0,8 mg pantothenic acid (8%).

Zocheperako zilipo:

• mavitamini A, K, B1, B2, masamba,
• kufufuza zinthu calcium, chitsulo, nthaka.

Zopatsa kalori - 277 kcal. 66.5 mwa magalamu 100 a zamkati zatsopano za zipatso ndi shuga. Ndipo ali nawo kuti kuvulaza kwa malonda kumalumikizidwa.

Chidziwitso chakuti madeti ndi othandiza m'thupi la munthu amafotokozedwa ndi kukhalapo kwa mankhwala achilengedwe omwe amapezeka mwa iwo, monga:

• flavonoid antioxidants,
• carotenoids
• phenolic acid yokhala ndi anti-yotupa komanso ntchito yotsutsana ndi khansa.

Pindulirani Kwambiri

1. Phindu la masiku, zouma komanso zatsopano, ndikuti amasintha matumbo. Amaphatikizidwa m'ndandanda wazinthu zomwe zimafooketsa ndikuthandizira kulimbana ndi kudzimbidwa kosatha.
2. Zipatso za mtengo wa kanjedza zimapatsa mphamvu thupi. Chifukwa chake - ichi ndi chopepuka pang'ono musanayambe kulimbitsa thupi komanso masana popanda nthawi yakudya.
3. Zipatso ndimaloza shuga achilengedwe. M'malo mwake, ali ndi shuga omwe ali ndi shuga ambiri. Ndipo osati ena apadera "othandiza-mwachilengedwe". Koma shuga awa amathandizidwanso ndi fiber, antioxidants, mavitamini ndi michere.

Kuteteza mtima ndi mitsempha yamagazi

Popeza zipatso zimakhala ndi CHIKWANGWANI kwambiri, pali malingaliro ena omwe amatha kutsitsa cholesterol ndi triglycerides. Ndiye kuti, thandizani kupewa matenda a atherosulinosis.

Izi ndi zoona. Koma pokhapokha, chifukwa kuti akhutitse thupi ndi fiber yokwanira kukonza mawonekedwe a lipid, masiku amafunika kudya kwambiri. Ndipo izi zikutanthauza kuti muyenera kuyambitsa shuga wambiri. Ndipo menyu wotere sawonetsedwa kuti ateteze matenda a atherosulinosis.

Mwazi wa magazi pawokha suphwanya mbiri ya lipid, cholesterol ndi triglycerides sizikula. Koma zimayambitsa kutupa kosatha, kuphatikiza m'makoma amitsempha yamagazi. Mwakutero, kutupa kumeneku ndi chimodzi mwazomwe zimayambitsa zotupa za atherosulinotic. Koma osati cholesterol yayikulu pa se.

Kuphatikiza apo, maubwino a madeti a thupi la amayi ndi abambo potengera mtima, ndi potaziyamu ndi magnesium yambiri. Izi zofunikira ndizofunikira kuti magazi azithamanga komanso azithamanga.

Koma kachiwiri, kuti tipeze potaziyamu ndi magnesium muzochuluka mwakuthupi kuchokera pa zipatso za kanjedza, munthu ayenera kudya shuga. Ndi shuga wambiri. Ndipo izi sizimawonjezera thanzi pamtima.

Kuteteza Matenda a Alzheimer's

Ndi chitetezo ku matenda a Alzheimer's ndi matenda ena a neurodegenerative, zinthu zimafanana ndendende ndi kupewa matenda a mtima.

Mbali imodzi, zatsimikiziridwa kuti mankhwala okhala ndi bioactive madeti amatha kuchepetsa ntchito zamapuloteni a amyloid beta omwe amapanga ubongo mu ubongo komanso amachepetsa kuchuluka kwa ma cytokine ovomerezeka - interlekin-6. Izi ndizofunikira kupewa Alzheimer's.

Kumbali inayo, akadyedwa kwambiri, zipatsozi zimatha kukulitsa ntchito yotupa muubongo, popeza zimakhala ndi shuga wambiri.

Zotsatira zoyipa

65% ya kuchuluka kwa masiku owuma imagwera pa shuga, pomwe 50% ndi fructose. Mu zipatso zatsopano, kuchuluka kwa shuga kumakhala kocheperako, koma kokha chifukwa cha kuwonjezeka kwa chinyezi.

Inde, zothandiza. Koma pokhapokha ngati, kupatula iye, simudya chilichonse. Adadya pang'ono fructose ndipo ndi zake. Izi zimapangitsa kuti thupi lipulumuke nthawi yanjala.

Komabe, pakakhala chakudya chochuluka, ndipo fructose sindiye mphamvu yokha, imapweteketsa thupi. Popeza zimatsogolera pakupangika kowonjezera kwamafuta amthupi, makamaka pamimba.

Kuti utenge fructose, thupi limachichotsa ku chiwindi. Zimasandukira kuti mafuta.

Ngati nthawi yomweyo munthu akumva njala, nthawi yomweyo amawotcha mafuta. Ndipo zimapulumuka. Koma ngati palibe chakudya, mafuta omwe amapezeka kuchokera ku fructose amakhalabe owonda.

Mu infographic yomwe mwawonetsedwa, mutha kuwona momwe kagayidwe ka fructose mthupi limakhalira.

1. Chifukwa chake, kuvulazidwa kwa madeti sikumakhudzana ndi kuchuluka kwa zopatsa mphamvu mwa iwo, koma kuchuluka kwa fructose mwa iwo. Ndipo pali zambiri: 50 magalamu pa 100 magalamu a zamkati.
2. Hafu yachiwiri ya kupukusa chakudya kwamphamvu ndi sucrose, ndiye kuti, shuga wa patebulo wokhazikika wokhala ndi fructose ndi glucose. Zotsatira zake zoyipa zimapangidwa ndizotsatira za glucose, zomwe zimafunikira insulini kuti igwire ntchito, komanso zochita za fructose.

Kodi ndizotheka kudya kuchepa thupi ngati kuli kofunikira?

Madeti a kunenepa kwambiri amathanso kudyedwa ochepa - osapitilira katatu patsiku. Ndipo, pokhapokha ngati ali okha gwero la fructose muzakudya.

1. Fructose ya zipatso imadutsa mu chiwindi, pomwe imayikidwa mu mafuta.
2. Glucose yokhala ndi makonzedwe akulu amatsogolera kumasulidwa kwa insulin, ntchito yayikulu yomwe imathandizira njira yosungira mafuta. Titha kunena kuti kutsitsa shuga wamagazi ndimavuto amodzi a timadzi timeneti.

Ngati muli pa chakudya choti muchepetse thupi ndipo mukufunanso kugwiritsa ntchito madeti, ndiye muyenera kuwadya padera zakudya zina ngati chakudya chambiri. Osati monga mchere pambuyo chakudya chotoma.

Kodi shuga limaloledwa?

Zipatso izi zimakhala ndi index yotsika ya glycemic. Kutengera mitundu, ndi magawo 38-46. Ndipo chifukwa chake, anthu ena amakhulupirira molakwika kuti madeti amatha kudya ndi matenda a shuga a 2. Ndizotheka, koma mosamala kwambiri.

Glycemic index ya chipatso ndiyotsika kwenikweni. Koma katundu wawo wa glycemic ndi wamkulu - zopitilira 120. Mukamayang'ana chitetezo cha mankhwala kwa odwala omwe ali ndi matenda ashuga komanso anthu omwe ali ndi matenda osowa shuga komanso ofunika kuchepetsa thupi, ndikofunikira kuti musangoganizira index ya glycemic, komanso katundu. Ndipo ngati ndi yabwino, ndiye kuti chinthucho sichabwino.

Popeza kuchuluka kwa matendawa kumakhala kokwanira, odwala matenda ashuga sangathenso kudya zidutswa zopitilira 1-2 patsiku. Woopsa matenda, kudya zipatso izi koletsedwa.

Kodi ndingathe kudya panthawi yoyembekezera?

Madeti ali ndi phindu lapadera kwa amayi omwe akukonzekera kubereka. Kuphatikizidwa kwa chipatso kumakhala ndi chidziwitso chomwe chimafanana ndi ntchito ya mahomoni oxytocin. Amamanga ma oxytocin receptors ndipo amachititsa kuyambika kwa ntchito.

Zakhazikitsidwa kuti azimayi omwe amadya zipatso za kanjedza deti mu masabata omaliza a mimba amakhala ndi pakati mwachangu kusiyana ndi omwe samadzisangalatsa ndi zipatso izi. Ndipo kubadwa kwawo kumangoyambira okha popanda kukondoweza.

Nthawi yomweyo, palibe umboni kuti zipatsozo ndizowopsa pakubala koyambirira. Komabe, kusamala kwina kuyenera kuonedwa, popeza mayi woyembekezera amatha kulemera kwambiri thupi pazipatso izi.

Kodi ndingagwiritse ntchito poyamwitsa?

Inde Madeti amathanso kudyedwa nthawi yoyamwitsa. Ndipo mwezi woyamba kudya. Ndi kupitirira. Zipatso zimapatsa mayi mphamvu, kuthandizanso kuchira pambuyo pobadwa. Ndipo nthawi yomweyo ndizovala za lactogenic - zimawonjezera mkaka.

Koma pankhaniyi, tikumbukire kuti pophatikizika muzakudya, amatha kutsogola thupi.

Migwirizano yamagwiritsidwe

1. Madeti atsopano ayenera kutsukidwa musanagwiritse ntchito. Zouma zoyerekeza sizitha kutsukidwa. Koma madotolo ambiri amalangiza kuti asiye njira yosavuta iyi. Zipatso zouma zimatsukidwa mu colander pansi pamadzi ozizira. Ndipo zouma pampukutu.
2. Munthu wathanzi yemwe safunika kucheperako thupi amatha kudya zinthu zokwanira 7-10 patsiku. Maphunziro ambiri otsimikizira zabwino zouma ndi masiku atsopano anali kuchitika pa zakudya za odzipereka 7 zidutswa tsiku limodzi. 10 ndiye kuchuluka kokwanira.
3. Anthu odwala matenda ashuga sayenera kudya zopitilira 1-2 patsiku. Omwe akufunika kuwonda - oposa 3.
4. Kuti mukhale ndi madeti abwino, ndibwino muzidya padera kuchokera ku zakudya zina. Monga chakudya champhamvu. Osatinso mchere pambuyo chakudya chamadzulo.
5. Ngati mukufunitsitsa kuphatikiza chipatsochi ndi zinthu zina, ndiye monga zowonjezera muyenera kusankha mafuta athanzi mwachitsanzo, avocados, mtedza. Mutha kugwiritsa ntchito mapuloteni, mankhwala amkaka. Komanso masamba otsika-kalori. Koma sizili choncho zilizonse zomwe zili ndi zakudya zamafuta ambiri: zipatso, zipatso zouma, ma cookie ...

Madeti amakhala ndi mphamvu zambiri. Ndipo, kuphatikiza pazakudya zanu, muyenera kudziwa kuti mugwiritsa ntchito mphamvu zanu. Kupanda kutero, idzasanduka mafuta.

Momwe mungasungire?

Madeti, owuma komanso atsopano, ndi zipatso zomwe zimatha kukhala zosavuta ndikungosungidwa kunyumba.

• Zatsopano zimasungidwa kutentha kwa chipinda kwa miyezi 1.5, mufiriji - 3, mufiriji - 12.
• Kuwuma kutentha kwa firiji kumamveka bwino kwa miyezi itatu, mufiriji pachaka, komanso kuzizira kwa zaka 5.

Sungani mumbale zamapulasitiki kapena mitsuko yagalasi yokhala ndi zingwe zolimba. Pofuna kuzizira, gwiritsani ntchito matumba apulasitiki apulogalamuyi.

Chifukwa chake zomwe zimapezekapo: kupindulitsa kapena kuvulaza: mapeto

Zinthu zokhala ndi shuga zochuluka choncho sizimapangitsa kuti zipatso za zala zikhale zofunikira monga zakudya zopanda pake.

Komabe, ngati muwayerekezera ndi maswiti ena, mwachitsanzo, maswiti kapena makeke, ndizothandiza kwambiri. Kupatula apo, ali ndi mavitamini ndi michere, ma antioxidants ndi fiber fiber. Chifukwa cha kupezeka kwa zinthu izi, zipatso zimathandizira pakugwira ntchito kwa m'mimba ndipo zimatha kusintha pang'ono mbiri ya magazi a lipid.

Chifukwa chake, madeti okhala ndi zotheka komanso ofunika. Koma pokhapokha pokhapokha ndikuzindikira kuti ndi kutsekemera. Ndipo pokhapokha ngati chilengedwe chothandiza.

Mwa njira, kodi mukudziwa momwe chozizwitsa cha chilengedwechi chimulira? Ngati sichoncho, nayi yankho lazatsatanetsatane la funso ili.