Zomwe zimachitika ndi maapulo m'thupi mu shuga

Maapulo ndi onunkhira, owutsa mudyo komanso onenepa, nthawi zambiri amapezeka muzakudya zathu. Ali ndi katundu wambiri wathanzi. Muli zakudya zomwe zimakhudza shuga wamagazi. Nkhaniyi imadzutsa funso loti maapulo amawonjezera shuga m'magazi kapena ayi komanso zomwe zimawakhudza bwanji m'thupi.

Makhalidwe ndi mankhwala opanga maapulo

Maapulo amapangidwa makamaka ndi chakudya komanso madzi. Koma odwala matenda ashuga ali ndi chidwi ndi funso ngati pali shuga mumaapulo. Zachidziwikire, zipatso zake zimakhala ndi shuga, koma zochuluka zake ndi fructose, ndipo sucrose ndi glucose zilipo. Mukamadya maapulo atsopano, fructose siziwonjezera shuga, chifukwa chake index ya glycemic ndiyotsika ndipo imayambira pa 29 mpaka 44 GI. Ndipo ndibwino kwa odwala matenda ashuga. Koma osamadya zipatso zophika, mndandanda wawo wa glycemic udzakhala dongosolo la kukula kwambiri kuposa zipatso zosaphika.

Mwinanso chisonyezo chotsika cha zipatso za glycemic ndichopezeka chifukwa cha kuchuluka kwa fiber ndi ma polyphenols omwe amapezeka. Amathandizira kuyamwa pang'ono pang'onopang'ono kwa zakudya zamafuta, pomwe amachepetsa kuyamwa kwa shuga ndi kugaya chakudya kwathunthu. Pochita izi, izi zikutanthauza kuti pang'onopang'ono kugaya shuga sikungathandize kuti magazi awonjezeke.

CHIKWANGWANI, chomwe chimapezeka mu zipatso, chimawerengedwa kuti ndi m'mimba kwambiri komanso chosungunuka. Ali Amatha kuchepetsa cholesterol yamagazi, achepetsa kuyamwa kwa glucose, komanso amakhala ndi mphamvu yotsutsa-yotupa, yomwe imathandiza pakuchira matenda obwera chifukwa cha matenda ashuga.Kudya komwe amalimbikitsidwa tsiku lililonse ndi kwa 25 g kwa azimayi mpaka 38 g kwa amuna. Peel ya 1 apulo imapatsa 3 magalamu a fiber, omwe ali pafupifupi 12% ya mlingo woyenera wa tsiku lililonse. Maapulo si olemera kwambiri mavitamini. Chiwerengero chawo kuchokera masiku onse sichidutsa 3%. Komabe, ali ndi mlingo wabwino wa vitamini C.

Vitamini zikuchokera 100 g zipatso:

Dzina la Vitamini	Kuchuluka	% ya mtengo watsiku ndi tsiku
Wapadera	3 mcg	1
Niacin	0,091 mg	1
Pantothenic acid	0.061 mg	1
Pyridoxine	0.041 mg	3
Thiamine	0,017 mg	1
Vitamini A	54 IU	2
Vitamini C	4,6 mg	8
Vitamini E	0,18 mg	1
Vitamini K	2.2 mcg	2

The mchere zikuchokera 100 g maapulo:

Dzina lamaminolo	Kuchuluka	% ya mtengo watsiku ndi tsiku
Sodium	1 mg	0
Potaziyamu	107 mg	2
Calcium	6 mg	0,6
Chuma	0,12 mg	1
Magnesium	5 mg	1
Phosphorous	11 mg	2
Zinc	0,04 mg	0

Zopatsa mphamvu zopatsa mphamvu ndi zopatsa thanzi

Pulogalamu imodzi yapakatikati imakhala ndi zopatsa mphamvu 95 zokha, magalamu 16 a chakudya ndi magalamu atatu a fiber. 100 g ilinso ndi:

• chonse - 52 calories
• pafupifupi 86% madzi
• mapuloteni pang'ono - 0,3 g,
• kuchuluka kwa shuga ndi 10,4 g
• pafupifupi chakudya chofanana - 13.8 g,
• CHIKWANGWANI china - 2.4 g,
• komanso mafuta osachepera - 0,2 g,
• mafuta achilengedwe a monounsaturated - 0,01 g,
• polyunsaturated - 0,05 g,
• kukhuta - 0,03 g,
• Omega-6 - 0,04 g,
• Omega-3 - 0,01 g
• trans mafuta - 0 g.

Kodi ndizotheka kudya maapulo a shuga

Sitikukayikira kuti zipatso ndi ndiwo zamasamba ndizofunikira komanso zopatsa thanzi kwa aliyense, kuphatikiza odwala matenda ashuga, ngakhale anthu ambiri omwe ali ndi matenda ashuga amawopa kudya zipatso. Amakhulupirira kuti mchere wambiri umakhala wovulaza mukudwala kwawo. Koma chifukwa cha kuchuluka kwa thanzi la fiber ndi kuchuluka kwa thanzi, maapulo amalowa mu dongosolo la zakudya popanda kuyambitsa kuchuluka kwa shuga m'magazi, chifukwa chake akhoza kukhala owonjezera pazakudya zilizonse za shuga ngati mungawaphatikize mu chakudya chonse poyerekeza chakudya. Zipatso zokha ndizofunika kudya zokha zosaphika komanso zosaphika. Amachepetsa chiopsezo cha matenda ashuga amtundu wa 2.

Zida za shuga za Apple

Mankhwala, mitundu iwiri ya shuga imadziwika. Kuzindikiritsa matenda amtundu 1 kumatanthauza kuti kapamba samatulutsa insulin yokwanira kwa moyo wa munthu. Insulin ndi timadzi tomwe timayendetsa shuga m'magazi kupita ku maselo. Pankhaniyi, munthuyu amafunika jakisoni wa insulin.

Matenda a 2 omwe amadziwika ndi matenda a shuga amatanthauza kuti insulini imapangidwa, koma sangathe kuyendetsa shuga, chifukwa maselo sawayankha. Ndondomeko amatchedwa insulin kukana. Zipatso zimatha kuchepetsedwa ndi insulin pakapita nthawi. Ndipo izi zikutanthauza kuti mukazidya, mumatsitsa shuga kapena magazi mwina osakweza. Khungu limakhala ndi ma polyphenols, amathandizanso kupanga insulin ndi kapamba ndipo amathandizira maselo kutenga shuga.

Zakudya zokhala ndi masamba komanso zipatso ndizabwino kwa aliyense. Ndizothandiza kwambiri kwa anthu omwe ali ndi matenda osachiritsika, chifukwa mothandizidwa ndi zakudya mutha kusintha thanzi lanu. Mukakonza zipatso, ulusi, ma antioxidants ndi michere ina zimakhala ndizofunikira kwambiri mthupi, zimathandizira kulimbitsa chitetezo cha mthupi komanso thanzi lathunthu. Kudya zipatso zosaphika kumabweretsa zabwino kwambiri.

Ubwino ndi kuchiritsa katundu

Mphamvu yakuchiritsa maapulo imalembedwa bwino mu zolemba zotsalira. Kudya kwawo kwakhala nkhani ya maphunziro angapo ochepetsa chiopsezo cha khansa.

• Kafukufuku watsimikizira kuti:
• madzi a apulo, pectin ndi peel amachepetsa chiopsezo cha khansa ya chiwindi ndikuthandizira polimbana ndi matenda omwe alipo,
• zipatsozi zimalepheretsa ndi kupewa khansa ya m'mawere mu nyama,
• carotenoids olekanitsidwa ndi zipatso amalepheretsa kukula kwa maselo osagwira khansa.
• procyanidin wochokera ku zipatso umalepheretsa khansa ya esophageal,
• Njira imodzi yomwe zigawo za apulo zimateteza khansa yam'mimba ndikuletsa Helicobacter pylori, imodzi mwazinthu zothandizira kuphatikiza ndi zilonda zam'mimba komanso khansa yam'mimba.

Zikuwoneka kuti ziribe kanthu kuti ndi gawo liti la apulo lomwe limaphunziridwa, ili ndi katundu wa antitumor. Zipatso zatsopano zimachotsanso poizoni ndi ma radiocotegenic mthupi.

• “Umboni” wina wodziwika bwino wa machiritso a zipatso ndi:
• Chithandizo cha matenda osafunikira a m'mimba mwa ana,
• kuteteza kupitirira kwa atherosulinosis,
• Kuchepetsa kwambiri thupi komwe kumakhudzana ndi kumwa tsiku ndi tsiku maapulo atatu mwa anthu onenepa kwambiri,
• kuchepa kwamatumbo,
• kusintha kwa chakudya cham'mimba,
• kuchepa kwa magazi "oyipanso" cholesterol,
• kukonza zamitsempha,
• kukonza makumbukidwe ndi kupewa dementia,
• Kuchepetsa chiopsezo
• kuchepetsa chiopsezo cha matenda ashuga
• kupewa kunenepa kwambiri komanso mavuto okhudzana nawo.

Kuvulaza ndi zotsutsana

Maapulo nthawi zambiri amakhala otetezeka kwa anthu ambiri. Makamaka ngati simukudya mbewu zawo. Zotsatira zoyipa zomwe zimakhudzana ndi msuzi wa apulo kapena zipatso zomwe sizinapezeke. Ma polyphenols mu zipatso amakhala otetezeka ngati atengedwa pakamwa ndikuyika pang'ono pakhungu. Pa nthawi yoyembekezera komanso mkaka wa m`mawere, tikulimbikitsidwa kuti tidye maapulo ambiri omwe timakonda inu. Iwo samayambitsa chifuwa. Kusiyana kwake ndi anthu omwe samakonda ziphuphu kapena mbewu zomwe zimakhudzidwa ndi banja la Rosaceae. Gululi limaphatikizapo apurikoti, almond, maula, pichesi, peyala ndi sitiroberi. Zikatero, musanadye maapulo, ndikofunikira kukaonana ndi dokotala.

Zomwe zimasankhidwa ndi ma apulo apamwamba komanso apamwamba

Mukamasankha maapulo, tikulimbikitsidwa kuti mutenge zitsanzo za sing'anga za masekeli 130-150. Zimatha kukhala zamitundu yosiyanasiyana, koma ziyenera kukhala ndi khungu losalala komanso kununkhira kwapapira. Osagula zipatso zazikulu kwambiri. Kuti mukulitse, nthawi zambiri amagwiritsa ntchito zinthu zapadera zomwe zitha kuvulaza thupi.

Osatenge:

• maapulo okhala ndi zizindikiro za matenda, zowola ndi zowonongeka zina,
• ofewa - angathe kupitilira,
• zolimba kwambiri - sanamalize,
• kufota - Izi ndi zipatso zomwe zimasungidwa pa kutentha kolakwika ndikuyamba kukalamba,
• ndi khungu loterera kapena loterera - Awa ndi zizindikiro zamankhwala ochokera ku tizirombo zomwe ndizovuta kuchapa.

Amakhulupirira kuti "apulo wokhala ndi nyongolotsi" ndi chizindikiro cha kusowa kwa nitrate mmenemo. Koma chipatso choterechi chimawonongeka msanga, chifukwa chake kugula ndichosangalatsa. Zipatso zokongola za masika mumashelefu - alendo ochokera kumayiko akutali. Kubweretsa mbewuyo bwino, imathandizidwa ndi mankhwala. Zipatso zotere ndi zokongola, koma osati zothandiza kwambiri.

Momwe mungagwiritsire ntchito moyenera komanso nthawi zambiri

Ngati funsolo likufunsidwa ngati "kuchuluka kwa zipatso patsiku", ndiye mawu olakwika a funsoli. Zilibe kanthu kuti ndi zakudya ziti zomwe zimabweretsa chakudya. Ndikofunikira kukonza zakudya zanu ndikuwona momwe zimasinthira ndi mankhwala omwe mumamwa. Kuti mutsimikizire izi, ndikokwanira kuyeza mulingo wa insulin pamimba yopanda kanthu ndikatha kudya, mwachitsanzo, apulo limodzi kapena chinthu china. Nthawi yomweyo, wodwalayo amakonzekera zakudya zake kotheratu, koma zinthu zina zitha kusinthidwa ndi zina kuti zosefukira sizisintha. Zakudya zanu monga wodwala matenda ashuga ndi 100% mwapadera, kotero ngati muli ndi mafunso, muyenera kufunsa dokotala.

Komabe pali ndemanga zingapo zamomwe mungadye maapulo a anthu odwala matenda ashuga:

1. Idyani zipatso zonse kuti mupindule kwambiri. Fiber zambiri ndi michere ina imapezeka pakhungu.
2. Chotsani madzi a apulosi ku zakudya: ilibe phindu lofanana ndi chipatso chonse, popeza imakhala ndi shuga yambiri komanso osakwanira fiber.
3. Gwiritsitsani 1 apulo wamba. Kuwonjezeka kwa misa ya apulo kumawonetsa kuwonjezeka kwa katundu wa glycemic.
4. Gawani zakumwa zipatso chimodzimodzi tsiku lonse, kuti magazi a shuga akhazikike.

Pa mtundu wa 1

Ngati mwapezeka kuti muli ndi matenda ashuga a mtundu woyamba (wodalira insulin) ndipo funso linabuka kuti ndi maapulo angati omwe mungadye kapena chakudya china, ndiye kuti mudzadabwa, koma mutha kudya chilichonse chomwe chili ndi index yotsika ya glycemic. Itha kukhala maapulo 1-2. Ndikofunikira kuti zakudya zonse zizikhala zokwanira. M'mbuyomu, anthu omwe adapezeka ndi matendawa anali pachakudya chofunikira kwambiri. Koma izi zinachitika chifukwa kupezeka kwa insulin kunali kochepa, ndipo njira zochizira sizinasinthe. Dokotala tsopano akupangirani zakudya zoyenera zokhazokha malinga ndi zosowa zanu za insulini komanso zomwe mumakonda. Muyenera kupewa zakudya zonse zomwe zimachulukitsa shuga wamagazi ndikuzipanga kwambiri. Chifukwa cha CHIKWANGWANI, apulo sangathe kuwonjezera kuchuluka kwa shuga, motero siziwoneka zowopsa. Kuphatikiza apo, mukufunikira chakudya chamafuta. Popeza kuti insulin yopanda chakudya imatha kugwetsa magazi. Apulosi amachititsa kuti pakhale chakudya chamafuta abwino omwe alibe mchere, shuga wopanda thanzi komanso mafuta odzola.

Ndi mtundu 2

Mtundu wachiwiri wa matenda ashuga, mumakhala insulini m'thupi, koma ma cell sazindikira, ndipo sangathe kupereka shuga kwa iwo. Amadziwikanso kuti osadalira insulin. Kweza glucose m'magazi kapena kutsitsa, zakudya zimayikidwa. Ndipo maapulo ndioyenera izi. Kupatula apo, mndandanda wawo ndi pafupifupi 35, pomwe chizolowezi cha matenda ashuga ndi 55 GI. Zakudya za apulo zolimbikitsidwa patsiku ndi imodzi mwa mitundu yachiwiri ya matenda ashuga. Dziwani kuti kuchuluka kwa chakudya tsiku ndi tsiku kumadalira kuchuluka kwa chakudya chamagulu anu komanso zomwe thupi limachita.

Zomwe zimasungidwa maapulo

Maapulo amitundu yosiyanasiyana amatha kusungidwa kwa miyezi yambiri, ngati malo osungirako adakonzedwa bwino. Kuti muwongolele ndondomekoyi, mumafunika zipatso, mabokosi kapena mabasiketi ndi pepala lomwe mumasamutsira, kapena zinthu zina.

Teknoloji yosungira:

1. Tengani zipatso zakusungidwa popanda kuwonongeka. Sayenera kukhala ndi utoto, ming'alu, kuwonongeka kwa tizilombo kapena malo ofewa.
2. Asankhe kukula: ang'ono, akulu, apakati. Zazikulu sizitha kusungidwa kwanthawi yayitali, choncho zimayenera kudyedwa kaye.
3. Zosintha m'makalasi sizivulaza, chifukwa choyamba muyenera kudya maapulo a mitundu yoyambirira.
4. Ikani zipatso zosankhidwa m'mabokosi kapena mabasiketi. Kuti muwonjezere moyo wawo wa alumali ,akulani zipatso zilizonse mu nyuzipepala musanaziike m'bokosi. Wina wa maapulo akaipiraipira, ndiye kuti pepalalo liziteteza zipatso zotsalazo kuti zisakhudzane.
5. Ikani mabokosi azipatso pamalo abwino. Itha kukhala chapansi, khola, garaja kapena firiji. Maapulo amva bwino ngati kutentha kwa mpweya mchipindachi kuli 0 ° C ndipo chinyezi chili pafupifupi 90%.
6. Kutentha kotsika 0 ° C, amatha kudwala chimfine yesetsani kusunga kutentha pamlingo woperekedwa.
7. Nthawi ndi nthawi muzifufuza kuti mupeze zipatso zowonongeka, asanayambe kuwononga zipatso zina.

Maapulo ndi zipatso zabwino zomwe mungaphatikizepo muzakudya zanu za matenda ashuga. Mukamasankha zipatso, dziperekeni ku zipatso zazing'onoting'ono ndipo muzikumbukira kuti zosintha zilizonse muzakudya ziyenera kukambirana ndi dokotala.