Ndi masamba ati omwe ali ndi shuga kwambiri?

Mitundu ina ya tsabola wokoma

Mbatata itatha kutentha mankhwala

Zakudya zamasamba zopaka kutentha

Biringanya wa Biringanya

Pasitala Wovuta

Mukuganiza kuti zipatso ndi shuga ndizinthu zosagwirizana? Izi siziri choncho. Mutha kudabwitsidwa, koma kulibe zinthu zopanda mafuta. Zipatso ndi masamba sizili chimodzimodzi. Kwenikweni, chakudya chopatsa thanzi mu zipatso chimachokera kumagawo awiri: glucose ndi fructose. Ziwerengero zawo zimasiyanasiyana, koma fructose predominates, monga lamulo. Tikambirana za izi zomwe zili zothandiza, komanso momwe mungadziwitsire kuchuluka kwa shuga mu zipatso.

Chithunzi: Kodi mungadziwe bwanji kuchuluka kwa shuga?

Komabe, thupi limafunikira zopatsa mphamvu zochulukirapo kugaya chipatso kuposa momwe limafunira kuti lizichirikiza zokha. Cholinga chake ndikuti njira yochotsa zopatsa mphamvu m'zakudyazi ndizovuta kwambiri motero thupi limangowononga mphamvu kuposa momwe likufunikira. Inde, simuyenera kudya zinthu izi zokha, chifukwa izi zichititsa kuti pakhale kusowa kwazinthu zofunika zathanzi zomwe ndizokomera thanzi.

Zipatso zochepa zama calorie zimaphatikizapo: maapulo, rasipiberi, yamatcheri, mphesa, kiwi, pichesi, sitiroberi, vwende, apurikoti, mandarin, lalanje, ndimu, mphesa. Zipatso zopatsa mphamvu kwambiri - nthochi, peyala, chinanazi, vwende, quince ndi ena.

Orange - 37 cal.,

Green apulo - 41 cal.,

Mphesa - 60 cal.,

Blueberries - 57 zopatsa mphamvu

Apricots - 49 cal.

Kodi ndibwino liti kudya zipatso - musanadye kapena pambuyo chakudya?

Mukamadya zipatso m'mawa musanadye, amakhutitsa thupi ndi chakudya chambiri, mavitamini, mchere, michere yachilengedwe komanso kuphatikiza kuchuluka kwa pH. Ndi chithandizo chawo, timapereka madzi ndi fiber ku thupi, kuyambitsa matumbo "aulesi", kuyeretsa zotsalira zilizonse ndi poizoni. Ngati mumadya zipatso mukatha kudya, shuga awo a glycogen amabwezeretsa shuga m'thupi. Mafuta azithandiza kuwombolera ndalama. Kuti muchepetse chiwopsezo cha kunenepa kwambiri, ndibwino kudya zipatso m'mawa, 12 pasanakwane.

Anthu ambiri amakana zipatso, chifukwa zipatso za fructose mwa izo zimawopa ndi phindu lochulukirapo. Inde, fructose yambiri imatha kuyambitsa glycogen owonjezera m'chiwindi ndikuyika ngati mafuta. CHIKWANGWANI ndi michere ina yazipatso, Mosiyana, chimapereka zabwino zambiri kuposa zopangidwa zina zilizonse za chakudya. Ndipo cholinga chogwiritsa ntchito zinthu zimapezeka pakupeza zinthu zofunikira zolimbitsa thupi! Fructose ndiye gwero lalikulu la chakudya chamagulu mumasamba ndi zipatso. Zambiri mwa izo zimapezeka mu timadzi tokongola tathu, maluwa, mbewu ndi uchi uchi.

Kodi fructose ndi chiyani?

Zopatsa mphamvu zimatha kugawidwa m'magulu atatu: monosaccharides, oligosaccharides ndi polysaccharides. Zakudya zamafuta onse zili m'malo olimba ndipo zimakhala ndi zofanana. Mamolekyu awo amakhala ndi zinthu zitatu: kaboni, hydrogen ndi oxygen. Ma monosaccharides (glucose ndi fructose) ndi zinthu zopanda khungu, zotenthedwa m'madzi komanso zotsekemera. Kutsekemera kumachitika chifukwa cha kuchuluka kwa magulu ambiri a hydroxyl m'molekyulu awo. Akatentha, amasungunuka, amawotcha, ndipo pamapeto pake amachititsa mpweya m'madzi kutuluka kwa mpweya.

M'buku lothandizira kutengera thupi, fructose amadziwika kuti ndi chinthu chomwe chimakoma kwambiri ndipo chimasungunuka mu mowa. Fructose ali ndi muyeso womwewo komanso kuchuluka kwake komanso kuchuluka kwa maselo monga glucose. Fructose ndi glucose amatha kutengeka ndi kuphatikiza ndi ma enzyme osiyanasiyana. Kutengera mtundu wa nayonso mphamvu, imatha kutulutsa mafuta ambiri a lactic acid, acetic acid, mowa. Fructose ndimotsekemera kawiri kuposa shuga. Imakumwa bwino, ngakhale ndi anthu omwe ali ndi matenda ashuga. Chifukwa chake, amawerengedwa kwa odwala.

Kodi fructose amagwira ntchito bwanji mthupi?

Fructose imayambitsa vuto lanjala, lomwe limabweretsa kudya kwambiri komanso kunenepa kwambiri, motero. Kutsekemera kwake ndi kokwana 1.4 peresenti kuposa shuga, koma sioyenera kunyamula katundu. Mu thupi laumunthu, fructose ndiosavuta kugaya kuposa shuga loyera, chifukwa ndipanga mankhwala osavuta. Fructose amalowetsedwa pang'onopang'ono kuposa glucose m'mimba. Gawo lina lofunikira limasinthidwa m'chiwindi kukhala glycogen. Fructose imagwira bwino ntchito yotembenuka ndipo safuna kuti insulini idyedwe ndi maselo. Ndi mankhwala azakudya ndipo ndizofunikira m'thupi, makamaka, chifukwa cha kutsekemera kwake. Pazocheperako, fructose imatha kutsitsimutsa zakudya ndi zakumwa mwakuchepetsa zakudya zamagulu anu. Glycemic index ya fructose ndi pafupifupi 30, chifukwa chake ndioyenera makamaka kwa anthu omwe ali ndi matenda ashuga.

Kafukufuku wasonyeza kuti fructose imachepetsa kukhudzika kwa insulin mthupi, imakhudza kagayidwe ka mafuta mmenemo. Kusintha kumeneku kumaonjezera ngozi ya matenda amtima. Zapezeka kuti kudya kwa fructose kumapangitsa kuti mafuta azikhala ambiri kuzungulira ziwalo zamkati ndipo pocheperako zimakhudza zigawo za subcutaneous. Madokotala ati kuchuluka kwa fructose kophatikiza ndi mafuta ambiri kumatha kubweretsa kukana kwa leptin, chifukwa chake zimakhala zovuta kukhalabe ndi malire pakati pakudya ndi mphamvu zofunika kwa thupi. Malinga ndi akatswiri ena, fructose ikamadya zipatso ndi ndiwo zamasamba zimatha kuyambitsa leptin mwa anthu athanzi, ngakhale atadya zipatso zochuluka motani.

Fructose ndi cholowa m'malo mwa shuga. Kufewa thupi kwathunthu ndipo, monga shuga wokhazikika, kumapatsa mphamvu. Mwambiri, imawerengedwa kuti ndi yotetezeka, koma, mwatsoka - zopatsa mphamvu.

• 30% zopatsa mphamvu kuposa shuga
• Zimakhala ndi zovuta zochepa pa shuga wamagazi, zomwe ndizovomerezeka kwa odwala ena omwe ali ndi matenda ashuga,
• Fructose ndi amodzi mwa okometsetsa ochepa omwe mulibe mankhwala osungunulira, motero, amagwiritsidwa ntchito kukonzera mafuta osokoneza bongo komanso zoteteza. Ngati shuga wokhazikika amasinthidwa ndi fructose, ndiye kuti kuphika kumakhalabe kofewa komanso kotentha.
• Imathandizira kusweka kwa mowa m'magazi.

• Mochulukirapo, zimachulukitsa chiopsezo cha matenda amtima (mlingo wabwino osaposa 30-40 g patsiku),
• Zimapangitsa kuti pakhale njala yachinyengo, yomwe imathandizira kuti kunenepa kwambiri,
• Imathandizira kukalamba - Malinga ndi kafukufuku yemwe asayansi aku Israeli amapanga pa mbewa.
• Kudya kwambiri kwa fructose kumatha kubweretsa kulekerera kwa glucose komanso kusokoneza insulin. Mavuto onsewa a metabolic amagwirizanitsidwa ndimatenda a insulin ndipo amatha kuthana ndi chitukuko cha matendawa.
• Fructose angayambitse chifuwa chachikulu - tsankho la shuga. Ndi matendawa, munthu sangadye zipatso ndi ndiwo zamasamba, komanso zakumwa zakumwa.

Mukazindikira kuchuluka kwa zipatso zomwe muli ndi shuga, mutha kupanga zakudya zanu zopatsa thanzi.

Kuchuluka kwa fructose pamitundu yosiyanasiyana (ya zipatso zazing'onoting'ono)

Gulu lamatcheri - 8 gr.,

Mulu wa mphesa (250 g.) - 7 gr.,

Kagawo kwamadzi - 12 gr.,

Zambiri za rasipiberi (250g.) - 3 gr.,

Mabuliberi ochepa (250 g) - 7 gr.,

Kapu ya chinanazi chosankhidwa bwino (250 g) - 7 gr.,

Melo (pafupifupi 1 makilogalamu.) - 22 gr.,

Masamba angapo a sitiroberi (250 g) - 4 gr.,

Kuchuluka kwa fructose ndiko kumayambitsa kagayidwe ka chiwindi. Pamenepo, imasinthidwa kukhala zotulutsa shuga ndikuwasunga ngati glycogen. Kutha kwa chiwindi kusinthira fructose ndizochepa, ndipo izi ndi zabwino chifukwa ikayamba kusintha muyezo waukulu, umatha kusinthidwa kukhala mafuta. Izi ndizofanana kwa anthu omwe ali ndi lipids yambiri kapena okhala ndi insulin yambiri.

Mlingo wa fructose m'magazi sizitengera mwachindunji kuchuluka kwa mahomoni. Zolemba zake sizimayambitsa kuchuluka kwa shuga m'magazi. Ndipo ichi ndi kuphatikiza kwakukulu, makamaka kwa odwala matenda ashuga. Koma kumbali ina, kuchuluka kwa mafinya kungayambitse kuchulukana kwamafuta ochulukirapo. Pali mavuto omwe amabwera chifukwa cha kudya kwambiri kwa fructose. Chimodzi mwa izo ndi kuthekera kwa kutha kwake kugwa. Imadziunjikira matumbo, koma osakumbidwa. Kuchokera apa - m'mimba mwa convex, flatulence, kudzimbidwa. Akuti 30-40% ya anthu ali ndi mavuto otere. Pali anthu ena oganiza bwino omwe samatha kuyamwa shuga wa zipatso (fructose) konse. Kugwiritsa ntchito zipatso mopitirira muyeso kumatha kubweretsa m'mimba kukokana, kupweteka komanso kutsegula m'mimba.

Fructose sayambitsa kutulutsa kwa insulin ndi leptin - mahomoni omwe amathandizira kuti asamasangalale, ndipo saletsa mapangidwe a mahomoni omwe amachititsa kuti anthu azikhala ndi njala. Chifukwa chake, tikunena kuti kumwa kosalamulirika kumapangitsa kuti munthu akhale wonenepa.

Ndi zolakwika kuganiza kuti tiyenera kusiya kudya zipatso ndi ndiwo zamasamba. Chilichonse chomwe chanenedwa apa chokhudza kuwonongeka kwa fructose chimamveka bwino ngati chili chochuluka. Kugwiritsa ntchito zipatso tsiku lililonse m'malo ambiri kumatha kuyambitsa vuto, ndipo kungayambitse "fructose tsankho."

Tonse tikudziwa momwe shuga wamba wopanda thanzi,, (popanda chifukwa) nthawi zambiri amatchedwa "kufa kwoyera." Komabe, asayansi amachenjeza kuti fructose nthawi zambiri samangokhala yotetezeka, komanso imatha kuvulaza thupi. Chifukwa pochita, ambiri aife timangodya zopangidwa ndi shuga zokha, motero "zotengera" posachedwapa. Chifukwa chake, mulingo wa fructose m'magazi ukukhazikika, chiwindi sichikugwirizana ndi kukonza kwa fructose ndipo thupi limayamba kukana. Kwa zaka 30 zapitazi, opanga adasinthira shuga ndi zotsekemera pang'onopang'ono - ndikuwonjezera madzi a chimanga, omwe amapangidwa kuchokera ku wowuma chimanga, chifukwa cha njira zambiri za mafakitale. Kukula kwake ndikuwonjezera mphamvu ndi kutsekemera kwa zinthu kumagwiritsidwa ntchito popanga makampani akuluakulu kwambiri, omwe malonda awo amawonongeka pambiri padziko lonse lapansi. Kuphatikiza apo, manyuchi a chimanga amathandizira kukonza bwino komanso kukoma kwa zinthu zophika buledi ndipo motero amagwiritsidwa ntchito pokonzekera makeke, makeke, mabisiketi, chimanga cham'mawa. Kuphatikiza apo, manyuchi a chimanga ndi otsika mtengo kwambiri kuposa momwe amapangira ena zotsekemera, chifukwa chake amakonda. M'mawu akuti, fructose, yomwe imagulitsidwa m'masitolo, imakhala kutali ndi shuga womwe umapezeka ndi zipatso. Amapezeka ndi zovuta zaukadaulo kukonza mbatata kapena wowuma chimanga ndi zina mankhwala mankhwala. Mapeto ake, amatembenuza “zipatso” zomwe zimagwiritsidwa ntchito mu zakudya ndi zakumwa zambiri.

Funso limafunsidwa nthawi zambiri: "Ngati ndikufuna kuchepa thupi, kodi ndisiye zipatso?" Opatsa thanzi komanso okonda masewera olimbitsa thupi ali ndi mwayi woteteza zipatso, monga zinthu zopanda mafuta. Ena amagwiritsa ntchito mankhwalawa kawirikawiri. Palibe njira yeniyeni yodzigwiritsira ntchito zipatso nthawi zonse. Kutsiliza: ndikofunika kudya zipatso ndi ndiwo zamasamba, chifukwa zimakhala ndi shuga m'mimba komanso zipatso zamtengo wapatali, koma ziyenera kudyedwa mowerengeka, poyang'anira zakudya zoyenera ndi masewera.

Zipatso ndi gawo lofunika la zakudya zopatsa thanzi.Amakhala ndi michere yambiri, ma antioxidants ndi zina za phytochemical zomwe zimapindulitsa thupi.

Mosiyana ndi zakudya zina zambiri, zipatso sizokhala ndi shuga wambiri, komanso michere yomwe imapatsa thupi chidwi chokwanira ndikuthandizira kuchepetsa kuyamwa kwa shuga.

Chifukwa chake, thupi limapeza mphamvu kwanthawi yayitali. Komabe, vuto lalikulu kwa bambo amakono ndikuti amamwa shuga wambiri, kuphatikizapo zipatso.

Kodi ndimasamba angati mumasamba

Madokotala akuti ndikofunikira kudya masamba ambiri momwe mungathere, chifukwa ndi nkhokwe ya zinthu zofunika. Shuga wachilengedwe, yemwe amapezeka mumasamba aliwonse, amasinthidwa kukhala glucose panthawi ya metabolism, kenako amawamwetsa m'magazi, omwe amapititsidwa kumisempha ndi maselo amthupi.

Ngati pali shuga wambiri, zisumbu za Langerhans za kapamba nthawi yomweyo zimatulutsa insulini ya mahomoni kuti ithetse kuchuluka kwake. Kupezeka kwa shuga kokhazikika kumapangitsa kuti minyewa ikhale yolimba, yomwe nthawi zambiri imakhala ndi zovuta zina.

Chifukwa cha kuchuluka kwambiri kwa fiber, shuga mumasamba amalowetsedwa ndi thupi m'malo pang'onopang'ono, osapangitsa kudumpha mu gawo la glycemia. Mukamadya masamba ambiri, sipadzakhala vuto lililonse kwa anthu, koma izi ndizowona kokha zamasamba atsopano, index yawo ya glycemic ndiyotsika.

Zinthu ndizosiyana pang'ono ndi ndiwo zamasamba zomwe zimapangidwa mwachangu. Mukuphika, ulusi wathanzi umawonongeka, ndikupatsa masamba ake kuuma ndi crunch. Chifukwa cha fiber zochepa:

• shuga popanda zopinga zimalowa m'magazi,
• insulin imasinthidwa kukhala malo ogulitsa mafuta.

Chifukwa chake, pakulakalaka kudya bwino ndi kuthana ndi kunenepa kwambiri, pang'onopang'ono munthu amathira mafuta ochulukirapo.

Kuchuluka kwa shuga m'masamba otchuka

Masamba ochepa a shuga (mpaka 2 g pa 100 g)

Masamba okhala ndi shuga mkati mwake (2.1-4 g pa 100 g)

Zakudya zamasamba ambiri (kuyambira 4.1 g pa 100 g)

Ndi chiyani chinanso chomwe muyenera kudziwa?

Mwachilengedwe, masamba ndi zipatso zomwe zimakhala ndi shuga ziyenera kukhala pagome la munthu yemwe ali ndi matenda ashuga, komabe, ayenera kuyang'ana index ya glycemic ndi kuchuluka kwa shuga mwa iwo. Ndikofunikira kuphunzira mfundo za zakudya zamasamba.

Masamba obiriwira okhala ndi CHIKWANGWANI mumakhala shuga wambiri, ndipo mutha kuwapeza asanakwanitse kudya shuga wambiri. Ndikulimbikitsidwa kuwunikanso maphikidwe omwe mumawadziwa kuphika ndikuchepetsa kutalika kwa chithandizo cha kutentha, ngati kuli kotheka, kapena yesani kusiya.

Palibenso chifukwa choopa za shuga zomwe zimapezeka mumasamba, chifukwa ndiye gwero lamphamvu lamphamvu, popanda izi momwe kugwira ntchito kwa thupi ndi ubongo makamaka sizingatheke. Mphamvu zotere sizikhala ndi tsogolo lanu, ndipo kuchotsedwa kumakhala kovuta kwambiri.

Kukhalapo kwa fiber mu masamba kumachepetsa GI ya malonda, kumachepetsa kuyamwa kwa shuga. Pamene, kuwonjezera pa matenda ashuga, wodwalayo amakhala ndi matenda ena, pochiza omwe amafunikira kutsatira zakudya zomwe zili ndi shuga wochepa, makamaka zakudya zopanda shuga.

Zipatso za shuga zochepa (mpaka 3.99 g pa 100 g ya zipatso) zimaphatikizapo:

• Avocado - 0,66 g. Chipatso chimodzi chaiwisi chili ndi 1 g shuga.
• Maimu - 1.69 g. Aimu pafupifupi amalemera pafupifupi magalamu 100, motero mavitamini a shuga ali 1.69 g.
• Ndimu - 2.5 g. Ndimu yaying'ono imangokhala ndi 1.5-2 g shuga.
• Sea buckthorn - 3,2 g. Mukalipira zonse 5.12 g.
• Shuga pang'ono amakhala ndi mandimu, rasipiberi ndi ma buluu.

Ndi ndiwo zamasamba ziti zokana shuga?

Ndi zabwino za masamba, pali mitundu ina ya zakudya zam'mera zomwe zimakhala ndi shuga wambiri. Ndikwabwino kupatula masamba amtunduwu azakudya, chifukwa zimayambitsa zovuta ndi zizindikiro za glycemia komanso mavuto azaumoyo.

Masamba okoma amakhala opanda ntchito komanso oopsa, ngati simungathe kuwasiya, muyenera kuchepetsa kumwa.

Chifukwa chake, ndibwino kusadya mbatata, imakhala ndi wowuma yambiri, yomwe imatha kukulitsa kuchuluka kwa shuga m'magazi. Momwemonso, monga mbatata, imakhudza kaloti wa thupi, makamaka yophika. Mbewu yamizu imakhala ndi zinthu zambiri zokhuthala zomwe zimawonjezera shuga pamodzi ndi cholesterol wotsika kwambiri.

Zowonongeka pakapangidwe ndi ntchito yofunika ya amino acid, yomwe imathandiza thupi lathu kuthana ndi zizindikilo ndi zomwe zimayambitsa matenda ashuga, phwetekere. Palinso shuga wambiri mumatomayi, chifukwa chake yankho la funso ndikuti ngati tomato ali othandiza, osalimbikitsa.

Beet ili ndi mndandanda wokwera wa glycemic, mu gI ya masamba yomwe masamba ili pafupi ndi zinthu:

1. mitundu yofewa ya pasitala,
2. Zikondamoyo zapamwamba zapamwamba.

Pogwiritsa ntchito beets pang'ono, palinso chiwopsezo chochuluka cha kuchuluka kwa shuga mthupi. Beets yophika imakhala yovulaza, imachulukitsa glycemia pamlingo wochepa m'mphindi zochepa, komanso imatha kuyambitsa glucosuria mu shuga mellitus. Chifukwa chake, muyenera kuyang'ana zazomwe zili ndi shuga ndi ndiwo zamasamba zomwe tebulo lili patsamba.

Ndikwabwino kudya masamba mwanjira zawo, sitiyenera kuyiwala zamasamba azakudya zatsopano zomwe zimakonzedwa poizoni m'thupi, poizoni, zimathandizira mkhalidwe wa thupi.

Mwachitsanzo, msuzi wokoma umakonzedwa kuchokera ku mapesi a udzu winawake, chakumwa chimathandizira kutulutsa cholesterol yotsika kwambiri komanso glucose owonjezera m'magazi. Imwani madzi a udzu winawake pambuyo kuphika. Sizoletsedwa kudzaza zakumwa ndi mchere ndi zonunkhira.

Zamasamba zimadyedwa monga mbale yodziyimira payokha kapena kuphatikizidwa ndi zina zophikira, saladi, sopo ndi zokhwasula-khwasula. Kuti musinthe kukoma, mutha kuwonjezera anyezi, adyo ndi zitsamba. Palibe chifukwa choganizira kuchuluka kwa amadyera omwe amamwa, sizibweretsa mavuto, koma ngati wodwala matenda ashuga alibe matenda a kapamba ndi m'mimba.

Ndi zamasamba ziti zomwe zimatha kudyedwa ndi anthu odwala matenda ashuga adzauzidwa ndi katswiri muvidiyoyi.

Zipatso zokhala ndi shuga pang'ono (4-7.99 g pa 100 g zipatso):

• Cherry maula - 4.5 g. Chipatso wamba chimakhala ndi pafupifupi 1 g shuga.
• Chivwende - 6.2 g. Chikho cha chivwende chamkati chili ndi 9.2 g.
• Blackberry - 4,9 g .galasi yathunthu ili ndi 9,31 g shuga.
• Strawberry - 6.2 g M'galasi lathunthu la zipatso zatsopano, 12,4 g shuga.
• Strawberry - 4.66 g. Kapu ya zipatso zake zonunkhira zatsopano zimakhala ndi 7-8 g shuga, ndi 10 mu zipatso zouma.
• Cranberries - 4.04 g. Mu chikho cha cranberries watsopano osachepera 5 g shuga, ndipo mu kapu youma muli kale oposa 70.
• Masipuni - 5.7 g. Kapu ya zipatso zapakatikati muli 10,26 g shuga.
• Nectarines - 7, 89 g. Timadzi tokoma tating'onoting'ono timakhala ndi 11.83 g shuga.
• Papaya - 5.9 g. Kapu ya zipatso zokometsera imangokhala ndi 8 g shuga, ndi kapu ya zipatso puree 14 g yotsekemera.
• Phulusa lamapiri amtchire - 5.5 g. Mugalasi yathunthu, 8.8 g.
• Currants oyera ndi ofiira - 7.37 g. Mu kapu yatsopano ya zipatso, 12,9 g shuga.
• Blueberries - 4.88 g. Kapu yathunthu yazipatso imakhala ndi 8.8 g shuga.

Zipatso zomwe zimakhala ndi shuga wambiri (8-11.99 g pa 100 g zipatso):

• Apurikoti - 9.24 g. Ma apricot ang'onoang'ono ali ndi 2.3 g shuga.
• Quince 8,9 g. Mmodzi wazipatso zipatso zazing'ono zomwe zimakhala ndi 22.25 g shuga.
• Chinanazi - 9,26 g. Mankhwala a chinanazi achilengedwe amakhala ndi shuga wambiri - mpaka 16 g pagalasi.
• Malalanje - 9,35 g. Popanda peel, lalanje wapakatikati mumakhala 14 g shuga.
• Lingonberry - 8 g.Mgalasi yodzaza ndi 11.2 g.
• Blueberries - 9.96 g. Mu kapu ya 19 g shuga.
• Mapeyala - 9.8 g. 13.23 g imakhala ndi chipatso chimodzi kucha.
• Msuzi wa mphesa - 6.89 g. Zipatso zopanda peel zimakhala 25,5 g shuga.
• Guava - 8.9 g. Mu zipatso zingapo za 25,8 g.
• Vwende - 8,12 g .Mkokomo wapakatikati popanda peel, pafupifupi 80 g shuga.
• Kiwi - 8.99 g. Chipatso chapakati pali shuga 5.4 g.
• Clementine - 9,2 g. Chipatso chimodzi chopanda peel chili ndi shuga 4,14 g.
• Gooseberries - 8.1 g. Galasi yathunthu ili ndi shuga 19.11 g.
• Kumquat - 9,36 g. Chipatso chokulirapo mulifupi pafupifupi 5 g shuga.
• Tangerines - 10,58 g. Pafupipafupi, ma tangerine wopanda peel 10,5 g.
• Zipatso za Passion - 11.2 g. Chipatso chapakati ndi shuga 7.8 g.
• Amapichesi - 8,39 g. Mu pichesi imodzi yaying'ono, 7.5 g shuga.
• Chokeberry - 8.5 g. Mukalowa mugalasi 13.6 g
• Plums - 9.92 g. Mu mabulosi amodzi 2.9-3.4 g shuga.
• Black currant - 8 g. Mu galasi yathunthu 12,4 g.
• Maapulo - 10,39 g. Pulogalamu wamba imakhala ndi magalamu 19 a zinthu zotsekemera, komanso kapu ya zipatso zabwino zonunkhira 11-13. Amasamba obiriwira amakhala ndi shuga ocheperako kuposa ma grade ofiira.

Zipatso zokhala ndi shuga wambiri (kuchokera pa 12 g pa 100 g zipatso) zimaganiziridwa:

Ngati pali matenda, mwachitsanzo, matenda a shuga, ndikofunikira kukaonana ndi dokotala zokhudzana ndi kuchuluka ndi mitundu ya zipatso. Komanso, musaiwale za kugawa tsiku ndi tsiku mu servings. Ndikwabwino kudya m'magawo 100-150 g masana, osatsamira kamodzi. Mutha kuwadya musanadye chakudya chachikulu, pambuyo pake komanso yopuma. Mulimonsemo, zopindulitsa zanu za zipatso ndi zipatso sizikhala zopanda ntchito mthupi ndipo zimabweretsa zabwino, pokhapokha njira itatsatiridwa.

Zipatso ndi gawo lofunika la zakudya zopatsa thanzi. Amakhala ndi michere yambiri, ma antioxidants ndi zina za phytochemical zomwe zimapindulitsa thupi.

Mosiyana ndi zakudya zina zambiri, zipatso sizokhala ndi shuga wambiri, komanso michere yomwe imapatsa thupi chidwi chokwanira ndikuthandizira kuchepetsa kuyamwa kwa shuga.

Chifukwa chake, thupi limapeza mphamvu kwanthawi yayitali. Komabe, vuto lalikulu kwa bambo amakono ndikuti amamwa shuga wambiri, kuphatikizapo zipatso.

Maapulo ndi maubwino wawo

Kodi timadziwa chiyani za maapulo? Mwambiri, onse monga yankho limodzi kuti ali ndi chitsulo chochuluka. Ndipo izi ndi zowona, koma mwa gawo lokha.

Choyamba, zinthu zachitsulo zomwe zimapezeka mumaapulo zimadalira mitundu yawo komanso komwe adachokera. Poyerekeza ndi ma Antonovka apakhomo, maapulo omwe amalowetsedwa kumayiko ena amakhala ndi chitsulo chotsika kwambiri, sangakhale "dzimbiri" ngati adulidwa ndikuloledwa kugona.

Ndipo chachiwiri, palinso zipatso ndi ndiwo zamasamba ambiri zomwe zitsulo zimakhala zazikulupo kuposa maapulo. Mwachitsanzo, mapeyala, mphesa, ma tangerine, chinanazi, nthochi, komanso broccoli, dzungu ndi beets.

Maapulo, kuwonjezera pa chitsulo, muli ma phosphorous, potaziyamu, calcium, magnesium, sulufu ndi zina zofunika kufufuza. Kuphatikiza apo, maapulo amakhala ndi mavitamini A, C ndi P, komanso mavitamini a B.

Ma asidi omwe amapezeka mumaapulo, komanso ma pectins, ma tannins, amalimbitsa mitsempha yamagazi ndikulimbikitsa chimbudzi. Maapulo amathandizira kuti thupi lizikwaniritsa m'masitolo amadzimadzi, popeza ndi madzi 95% ndipo ndi chakudya chabwino kwambiri cha olonda olemera. 100 magalamu a maapulo omwe ali ndi ma kilocalories 85 okha. Ndipo maapulo obiriwira amathandizanso kuti azitha kunyamula chimfine.

Nthochi ndi mapindu awo

Nthochi ndizokhazikitsidwa bwino pakati pa othamanga. Zipatso zokoma ndi zopatsa thanzizi zimatengedwa ndi thupi ndikuzipatsa mphamvu. Chowonadi ndi chakuti nthochi imakhala ndi mafuta ambiri. Pa chifukwa chomwechi, samalangizidwa kuti azidya anthu omwe ali onenepa kwambiri.

Nthochi imakhala ndi sucrose yapamwamba, kotero chipatso ichi, chomwe ndi mabulosi, amasangalala mosavuta. Itha kugwiritsidwa ntchito ngati njira imodzi yothanirana ndi kukhumudwa. Komabe, kwa iwo omwe amatsatira manambala kapena akudwala matenda ashuga, stevia ndi bwino kukweza chisangalalo. Mwa njira, chifukwa cha kuchuluka kwa sucrose, nthochi zimalimbikitsidwa kwa anthu omwe ali ndi hypoglycemia.

Zithunzi zina za nthochi

Nthochi yakucha ndi 75% madzi, 20% sucrose, starch 1.6%, zinthu za nitrogenous, 0,5% pectins, 0,4 organic acid ndi 0,6% fiber.

Kuphatikiza apo, ilinso ndi mavitamini ambiri a B (1,2,6), mavitamini C ndi E, proitamini A, PP.

Potaziyamu, monga mukudziwa, imagwira ntchito yofunika kwambiri pamtima: imabwezeretsa kugunda kwa mtima, imalepheretsa kuwoneka kwamitsempha ya varicose, kumenya kuthamanga kwa magazi ndi kulimbitsa mtima.

Malalanje ndi mapindu awo

Monga mukukumbukira, malalanje adatenga malo achitatu pa zipatso zomwe timakonda kwambiri. Koma kodi zipatsozi ndi zabwino chifukwa chiyani?

Mphamvu zamkati za malalanje zimakhala ndi mavitamini A ndi B, omwe amathandiza munthu kukhalanso ndi kamvekedwe ka thupi, kukongola ndi unyamata, komanso Vitamini C, yomwe imalimbitsa chitetezo chathupi komanso kuthandiza anthu kuti azikhala ndi nthawi yayitali.

Mwa kudya malalanje tsiku ndi tsiku, mutha kuchotsa kapena kupewa kupezeka kwa matenda ambiri ndikupangitsa thanzi lanu kukhala labwino. Zipatso izi zimalimbitsa mtima ndi mitsempha ya magazi, kusintha kagayidwe, kuthandiza kuchiritsa hypovitaminosis, matenda a chiwindi ndi gout.

Zowona, kugwiritsa ntchito kuchuluka kwa lalanje ndi amuna kumachepetsa kuchuluka kwa testosterone awo. Koma izi sizitanthauza kuti theka lamphamvu laumunthu liyenera kusiya zipatso zamtunduwu, ndikokwanira kutsatira zakudya zapadera kuti testosterone yanu ikhale yabwino.

Mapeyala ndi mapindu awo

Makolo athu adadziwira tokha kuti peyala sikuti ndimakoma, komanso imabweretsa zabwino zambiri kwa munthu. Mwachitsanzo, zipatsozi zimasinthasintha kagayidwe ndi kusintha kugaya. Peyala, ngati nthochi, imakhala ndi potaziyamu yambiri, yothandiza pamtima, ndipo mbewu zake zimadziwika kuti ndizopewera komanso zochizira motsutsana ndi mphutsi.

Kuboola mapeyala kumagwiritsidwa ntchito potupa kwamikodzo, chifukwa mafuta ofunikira omwe amapezeka mu peyala amakhala ndi anti-yotupa.

Sayansi yamakono, mwa njira, imagwirizana ndi mankhwala achikhalidwe pankhani yothandiza kwa mapeyala, chifukwa ili ndi zinthu zambiri zothandiza. Awa ndi mafuta ofunikira omwe tatchulawa, pectins, folic acid, carotene, katekisiti, fiber, tannins, komanso mchere wamchere, ayodini, potaziyamu, calcium, manganese, cobalt magnesium ndi molybdenum. Kuphatikiza apo, chipatso chathanzi ichi chili ndi mavitamini: C, B1, B2, A, E, P ndi PP.

Madokotala amalimbikitsa kudya mapeyala kuti chizungulire, kutopa kwa nthawi yayitali, kuonjezera chitetezo chokwanira komanso kulimbitsa mtima anthu omwe ali ndi masewera olimbitsa thupi, komanso kukhumudwa.

Ndikofunikira kwambiri kudya peyala ndi peel, chifukwa ili ndi gawo la mkango pazinthu zonse zofunikira.

Mphesa ndi maubwino ake

Ndipo pamapeto pake, tidakhala pamalo achisanu pakati pa anthu anzathu abwino zipatso zabwino.

(kunena zowona, ndikuyika mphesa poyamba, koma chabwino)

Kodi mphesa yodabwitsa ndi iti, ngati simukuganizira kukoma kwake kwakukulu?

Poyamba, mphesa, monga zipatso zonse zathanzi, zili ndi mavitamini ambiri, michere, mafuta ndi zinthu zina zothandiza. Ili ndi mavitamini A, C, E, K ndi B6. Ilinso ndi potaziyamu yambiri, calcium, magnesium, phosphorous, chitsulo ndi selenium, gawo lofunikira lomwe lidalembedwa pamwambapa.

Kuphatikiza apo, zikopa za mphesa zimatsuka matumbo a poizoni. Ndipo chifukwa cha glucose ndi fructose zomwe zili m'mphesa, izi zimapangitsa kuti musangalale. Mwa njira, mphesa zatsopano ziyenera kupezekamo

Zakudya zamasamba tsopano ndi gawo limodzi la zakudya zoyenera; pamasamba a masamba, njira zambiri zachipatala komanso zamankhwala zapangidwa zomwe zimathandiza odwala kuthetsa mavuto azaumoyo, kuchotsa zolemera kwambiri, ndikukhala ndi moyo wathanzi.

Masamba amawakonda chifukwa amakhala ndi fiber yambiri, kufufuza zinthu ndi shuga wochepa. Kodi shuga ndimpi la munthu? Izi ndi mafuta, popanda kugwiritsa ntchito bongo ndi minofu yake sizingatheke. Glucose sichingalowe m'malo, ndipo lero yakhala mankhwala otetezeka kwambiri komanso otsika mtengo kwambiri.

Shuga amathandizira kukonza magwiridwe antchito a chiwindi, ndulu, amalepheretsa kuchitika kwa magazi, chifukwa chake mitsempha yamagazi siyikhudzidwa ndi zolembera.

Ngakhale phindu la shuga, chilichonse chikuyenera kukhala chopumira.Bungwe Loona za Umoyo Padziko Lonse limalimbikitsa kwambiri kudya shuga wambiri 50 g, yemwe amakhala ngati supuni 12.5. Shuga aliyense yemwe amalowa mthupi ndi zakudya zosiyanasiyana, kuphatikizapo ndiwo zamasamba, wakhala wabwinobwino.

Ngakhale m'zakudya zopanda mafuta pali shuga wina, amasonyezedwa kuti azilamulira kuchuluka kwake. Zotsatira za kumwa kwambiri kwa glucose sikuti ndi shuga wokha, komanso matenda oopsa, mtima ndi khansa.

Kuchuluka kwa shuga:

1. Khungu la munthu limavutika,
2. chitetezo chamthupi chimafooka
3. collagen wawonongedwa
4. kunenepa kumayamba.

Kuphatikiza apo, hyperglycemia imayambitsa kukalamba kwa ziwalo zamkati, kusokoneza kuyamwa kwa michere, mavitamini.

Kukula kwa Ntchito

Kujambula Zopanda Zosapanga Zitsulo: Zithunzi za Warren_Price / iStock / Getty

Kukula kwa ntchito ndizochepa kwambiri kuposa momwe mukuganizira. Ngati mumadya masamba osaphika, masamba omwe nthawi zambiri amakhala ndi madzi ambiri, 1 chikho chimodzi chimagwira. Pamasamba ena onse, gwiritsitsani chikho cha 1/2 chovomerezedwa ndi American Heart Service.

Zipatso ziti zomwe zimakhala ndimadzi ambiri

Imathetsa ludzu komanso kutsitsimutsa, ndi gwero la mavitamini ndi michere - osati C yokha, komanso calcium. Malalanje awiri amatha kuyiyika m'thupi monga kapu imodzi ya mkaka. M'malo mongomwa madzi ogulitsa m'sitolo, duleni nokha kuchokera ku malalanje atsopano - ndi athanzi komanso abwino. Kuphatikiza apo, sichidzakometsedwa ndi bongo komanso kuthetsa ludzu labwino. Chitani.

Malalanje ndi ofunika kudya lonse chifukwa michere yambiri imapezeka pakhungu loyera lomwe limakwirira mwana wosabadwa. Ndi gwero labwino la pectin ndi vitamini P, lomwe limathandizira cholesterol yoyipa ndikuthandizira kugaya.

Chipatsochi ndi madzi 91%. Madzi a melon ndi chakumwa chabwino kwambiri masiku otentha, ndipo zipatso zomwezo ndizofunikira kwambiri pazamasamba a zipatso. Sikuti aliyense amadziwa kuti vwende amathanso kuthandizidwa ngati chakudya. Mwachitsanzo, anthu aku Italiya amawupembedza wokutidwa ndi Parma ham. Kudya vwende sikuti chifukwa cha kukoma kwake kwapadera, komanso chifukwa ndi gwero la potaziyamu, mavitamini A ndi C, komanso beta-carotene, yomwe imathandizira pakhungu.

Palibe chifukwa kuti m'Chingelezi mavwende amatchedwa mavwende: ndi madzi 92%. China chilichonse ndi shuga, koma simuyenera kuopa ngati kudya zipatso sikukutha. Zowona, mabulosi awa ali ndi mndandanda wokwera wa glycemic, koma mphamvu yake ya glycemic ndi yotsika.

Anthu ena amati palibe chomwe chimatsitsimula kuposa kupatsa mavwende oyera ngati abwino tsiku lotentha. Kuphatikiza apo, chifukwa cha kukoma kwake kokoma, imakwaniritsa kufunika kwa maswiti kwa nthawi yayitali. Muyenera kukumbukiranso za mphamvu yake yokhudza kukodzetsa.

Zipatso zakumaloko ndizabwino kwambiri, motero, ndi nzeru kugwiritsa ntchito zinthu zachilengedwe kwa nthawi yayitali. Strawberry ndi gwero labwino la mavitamini, C, A, B1, B2 ndi PP. Ndikulimbikitsidwa kwa anthu omwe akufuna kuchepa thupi. Mchere wamchere womwe umapezeka mu zipatso umasintha metabolism, ndipo pectin amatsuka matumbo. Kuphatikiza apo, ali ndi "kuthekera" kuyeretsa thupi. Strawberry bwino imatsitsimula ngati mawonekedwe owunikira kapena chowongolera.

85% ya maapulo ndi madzi. Kuphatikiza apo, ndizotsekemera, yowutsa mudyo, crunchy. Ndi zakudya ziti zomwe zimapezeka mwa iwo? Choyamba, awa ndi ma pectins, omwe ali ndi phindu pazakudya, komanso vitamini C, A, magnesium, potaziyamu, silicon. Ngakhale zipatso zatsopano ndizofunikira kwambiri (pamenepa, ndiye gwero lamadzi ndi michere), maapulo mumakhala bwino muzakudya zamafuta, zomwe zimakonzedwa bwino.

Kucha, okoma, zipatso zosungunula pakamwa ndi 85% madzi. Koma muyenera kukumbukira kuti m'mene zimakhalira, kuchuluka kwa pectin ndi acid acid kumachepa, koma okhutira ndi shuga amawonjezeka. Mapeyala ali ndi potaziyamu yambiri, phosphorous, magnesium, calcium, zinc, iron, ayodini ndi boron. Ndiwo magwero a mavitamini ambiri: A, B1, B2, B5, PP ndi fiber. Mosiyana ndi zomwe ambiri amakhulupirira, mapeyala sakhala a chakudya chovuta kugaya ndipo, chofunikira, sichimayambitsa ziwengo.

Ma plums ali ndi ma antioxidants omwe ali ndi zotsatira zotsutsa-kutupa. Ndi gwero lambiri la fiber lomwe limapangitsa kuti matumbo asamayende bwino. Chipatso cha Plamu chikulimbikitsidwa kwa anthu omwe ali ndi cholesterol yambiri komanso kuthamanga kwa magazi. Koma muyenera kukumbukira kuti iyi ndi chakudya champhamvu kwambiri: - magalamu 100 - 80-120 kcal. Maula ali ndi madzi pafupifupi 83% - monga ma cherries ndi mphesa.

Ma currants, makamaka akuda ndi ofiira, ndi amodzi mwa magawo olemera kwambiri a vitamini C, pectin, ndi vitamini PP. Zipatso zimapangitsa kuti mafayilo asamasuke, akhale ndi zofatsa. Khungu la blackcurrant limakhala ndi antibacterial zinthu - tannins, omwe amapha mabakiteriya a E.coli, omwe amathandizira matenda am'matumbo. Komanso, zinthuzi zimakhala ndi mphamvu yoletsa kutupa, zimakhala ndi phindu pamtima, komanso zimachepetsa kuthamanga kwa magazi.

Izi zipatso ndi 80% madzi. Kugwiritsa ntchito kwawo mwadongosolo kumakhala ndi zopindulitsa pakhungu, kumalimbitsa ndikuwulula. Ngakhale chikhalidwechi chimawonedwa ngati "wachibale" wamatcheri, pali ayodini, calcium ndi chitsulo m'matcheri ambiri. Ndikofunika kudya zipatso zosaphika, ngakhale nthawi zambiri zimayikidwa pa zipatso zosafunikira, kupanikizana kapena zakudya.

Chipatso chotentha ichi ndi chimodzi mwazipatso zabwino kwambiri padziko lapansi. Mango akuyenera kupezeka pamenyu osati chifukwa chamadzi ambiri, komanso chifukwa ndi gwero la beta-carotene.

Ngati mukusowa momwe mungadyere mango, dziwani kuti zipatso zimabweretsa zabwino kwambiri ku saladi ndipo ndi imodzi mwazomera zakumwa zachikhalidwe zaku India - lassi. Ngati musakaniza mango ndi yogurt yachilengedwe, mkaka wa skim, shuga pang'ono ndi safironi, mumamwa chakumwa chotsitsimutsa kwambiri ndi kukoma kwapadera.

Mavitamini ambiri amasungidwa m'masamba omwe amadya mwatsopano. Kuchiritsa kutentha kumachepetsa phindu la chinthu. Kuchotsa, kuphika ndi kuphika ndizowopsa. Nthawi yomweyo, njira monga kuzizira mwachangu kapena chikhalidwe chamakina zimasunga mavitamini ambiri m'njira yosawonongeka, kusunga chakudya chofunikira mpaka mbewu yatsopano.

Opikisana pakati pa masamba

Zomera zambiri zomwe zimalimidwa zimakhala ndi mavitamini osachepera asanu kapena kuposa pamenepo. Pali masamba omwe amakhala ndi magalamu zana amodzi a mavitamini othandiza kwa anthu. Atsogoleri asanu akuphatikiza:
- tsabola wa belu
- Brussels zikumera,
- kaloti,
- nandolo zobiriwira,
- broccoli.

Tsabola wambiri ndi wabwino kuposa mandimu

Msuzi wotsekemera wonunkhira bwino umakhala wampikisano zomwe zili ndi vitamini C m'mkati mwake, zomwe, limodzi ndi zovuta zamagetsi, zimathandizira kuchepa magazi komanso kupewa magazi. 100 magalamu a mankhwala ali ndi tsiku lililonse mavitamini. Ndiwopamwamba kuposa ndimu kapena currant. Lilinso ndi Vitamini A. Tsabola wokoma ndi gwero labwino la mavitamini a B.

Brussels imamera kuti ikhale ndi thanzi labwino

Kabichi, monga tsabola, muli zambiri za ascorbic acid, komanso riboflavin, vitamini E, fiber ndi mapuloteni. Pochepa pazolemba zake mumakhala mchere wa ayodini, potaziyamu, chitsulo, magnesium, sodium, komanso ma amino acid. Kuphatikizika kwa mavitamini a Brussels kumakulitsa kamvekedwe ndikulimbitsa thupi, kukhazikika mtima.

Kaloti kwa masomphenya abwino

Chinsinsi cha kukongola, moyo wautali komanso masomphenya abwino amapezeka ndi kaloti wamba. Ili ndi carotene yochulukirapo, yomwe m'thupi la munthu imasinthidwa kukhala vitamini A. Mulinso mavitamini E, D, C ndi B. Kaloti wophika bwino ndizothandiza kwambiri kuposa zosaphika, popeza kuchuluka kwa mankhwala ochiritsira kumawonjezeka makamaka mukatha kuphika kwakanthawi .

Shuga mumasamba

Kudya kapena kusadya? Kumbali imodzi, shuga imatha kuvulaza kwambiri, koma kumbali yake, ndikofunikira kuti thupi lizilinganiza bwino kukula ndi kugwira ntchito kwa thupi. Palibe chachabe kuti adakondwera ndi zabwino za dzino lokoma, chifukwa ndizambiri za shuga lachilengedwe, ndipo mulibe m'mbale ndi maswiti. Popeza ndizofunikira kwambiri, zikutanthauza kuti chilengedwe chokha chimayenera kusamalira kupatsa munthu mphamvu zamagetsi. Shuga yachilengedwe pamitundu yosiyanasiyana imapezeka m'masamba onse.

Kodi shuga umagwidwa bwanji mu masamba osaphika

Nutrition padziko lonse lapansi akuti: "Idyani zamasamba ambiri." Masamba nthawi zambiri zimakhala nkhokwe ya michere yambiri. Shuga wachilengedwe yemwe amapezeka mumasamba amasinthidwa nthawi ya metabolism kukhala glucose, yomwe imalowetsedwa m'magazi kenako ndikupatsidwa minofu ya thupi. Ndi kuchuluka kwa shuga m'magazi, kapamba amapanga insulini kuti achepetse kuchuluka kwake. Kupezeka kawirikawiri komanso kochulukirapo kwa glucose kumapangitsa kuti thupi lizikhala ndi insulin, yomwe siyotetezeka m'thupi. Ziphuphu zamasamba nthawi zambiri zimapezeka m'mitundu yaying'ono komanso yapakatikati ndipo zimatengedwa pang'onopang'ono chifukwa cha fiber. Ngati masamba osaphika samadyedwa ndi ma kilogalamu, ndiye kuti palibe vuto lililonse kuchokera ku "masamba a masamba".

Momwe shuga amapukusidwa m'masamba othandizira kutentha

Komabe, zinthu ndizosiyana ndi masamba ophika pachitofu. Zolengedwa zimapanga chilichonse moyenerera: CHIKWANGWANI (chifukwa chake, masamba ndi osakhwima komanso olimba) amawongolera mayamwidwe am'madzi ndipo, motero, shuga, imathandizira kagayidwe kazinthu, sikukula kwambiri kuchuluka kwa shuga m'magazi. Koma pakuphika, kuwaza, kudyetsa, fayilo imawonongeka (masamba amakhala ofewa ndipo osatulutsa), shuga amakhala momasuka m'magazi, ndipo insulin, kuyesera kuthandizira thupi, imasanduliza mafuta ambiri. Umu ndi momwe munthu, pofuna kudya masamba komanso abwino komanso onunkhira nthawi imodzi, amachita zosiyana ndi izi ndipo amakula bwino.

Masamba okhala ndi shuga wambiri (2.1-4 g pa 100 g zipatso):

• Biringanya - 3.2 g.
• Brussels zikumera - 2.2 g.
• Ma chive - 2.3 g
• Zukini - 2.2 g.
• Kabichi wofiyira - 3,8 g.
• Tsabola wokoma - kuyambira 2,4 mpaka 4 g.
• Phwetekere - 3.5 g.
• Savoy kabichi - 2.3 g.
• Nyemba - 3 g.
• Sorelo - 2.3 g.

Masamba okhala ndi shuga wambiri (kuchokera pa 4.1 g pa zipatso 100):

• Switzerlande - 4.5 g
• Nandolo - 5.6 g.
• White kabichi - 4,8 g.
• Kholifulawa - 4.5 g.
• Chimanga - 6.3 g.
• Anyezi - 7 g.
• Leek - 3,9 g.
• Kaloti - 6.5 g.
• Paprika - 10 g.
• Pepper Red Chili - 5.3 g.
• Cherry Tomato Sour - 8.5 g.
• Phwetekere Cherry Lokoma - 12,8 g.
• Beets - 8 g.
• Nyemba zobiriwira - 5 g.

Zamasamba mosakayikira ndizopatsa thanzi kwambiri patebulo. Koma zamasamba ndizosiyana ndi ndiwo zamasamba, ngati mungathe kudya zochulukirapo monga momwe mumafunira mwanjira iliyonse, zina zimafunikira mlingo ndi kukonzekera kuti mupewe shuga wambiri. Ndikofunika kuphunzira mfundo zingapo za zakudya zamasamba:

Ndikofunikira kusintha njira yazakudya zoyenera, kuyang'ana ndi kupanga "maphikidwe oyenera" azakudya zamasamba, ndiye kuti moyo udzakhala wautali, wathanzi komanso wosangalala.

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20 ndemanga

Lyudmila - 05/11/2015 22:04

Masamba okhala ndi shuga ayeneranso kugwiritsidwa ntchito mosamala, kulakalaka kwathu msuzi wa karoti watsopano yemwe wadwala kwapangitsa kuti shuga ya amayi anga idumphe kawiri

Anastasia - 05/11/2015 22:12

M'moyo, sizinthu zonse zosavuta, sikuti aliyense nthawi zonse amatha kuyika zonse zolembedwa munkhaniyi. Nkhaniyi ndi yosangalatsa komanso yothandiza, ineyo pandekha ndidaphunzira zambiri.

Chiyembekezo - 05/12/2015 12:17

Ndimadya masamba ambiri osaphika, koma sindidzadyanso zipatso zosaphika.

Anna - 05/12/2015 13:03

Mwa masamba omwe ali pamwambawa, ndimatha kudya tomato wambiri, koma ndimakhala wofanana ndi shuga, zikomo kwambiri.

Eugene - 05/12/2015 15:12

Tithokoze chifukwa cha nkhaniyi. Ndaphunzira zambiri zatsopano, zosangalatsa komanso zothandiza zokhudzana ndi shuga mu masamba osiyanasiyana.

Roman - 05/12/2015 19:19

Nkhani yosangalatsa kwambiri komanso yothandiza komanso yogwiritsira ntchito nthawi yake, ndikofunikira kupewa nthawi ya chilimwe pabwalo ndi ma kilos owonjezera)

Ivan - 05/12/2015 20:31

Mudadabwa kuti masamba ena osakoma, owawa, monga anyezi, amakhala ndi shuga wambiri kuposa tsabola wokoma ndi tomato wokoma.

Galina Parakhonko - 05/13/2015 12:51

Zambiri zosangalatsa, sindinaganize kuti masamba ena ali ndi shuga.

Olga - 05/13/2015 14:00

Ndimakonda kudya masamba obiriwira omwe ali ndi shuga ochepa.

Natalya - 05/13/2015 16:26

Ngati palibe zotsutsana (monga, mwachitsanzo, shuga mellitus), osadzikana nokha zipatso zomwe mumakonda. Shuga ndiwoyera, m'lingaliro la sucrose, ndipo zipatso ndi shuga zamasamba (shuga, fructose, galactose ndi ena onga iwo) ndi zinthu ziwiri zosiyana, magawo awiri osiyana.

Irina + Shirokova - 05/14/2015 01:14

Ndimadya masamba ambiri. Zatsopano komanso zokoma zibwera posachedwa. Ndimakonda masaladi osiyanasiyana. Ali ndi zofunikira zambiri.

Elena - 05/14/2015 10:33

Inde, dzinja likubwera, ndipo nthawi yotentha kuli masamba ambiri, zipatso ndi zipatso. Muli shuga wambiri. Izi zili choncho. Zikomo chifukwa chazidziwitso, ndaphunzira zatsopano ndekha.

Olga - 05/14/2015 16:56

Ndimayesetsa kuchepetsa kuchuluka kwanga kwa shuga kwa ma supuni 6 patsiku. Ndinadabwa kuti zukini ndi zamasamba zomwe zimakonda kupakidwa mafuta. Zikomo powunikira!

Nina - 05/14/2015 21:05

Masamba amagwira ntchito bwino kwa ine, nthawi zina ndimatha kudya masamba tsiku lonse, ndimakhala ndi masiku osala kudya, koma ndi zipatso ndimasamala, ndimadya, koma pang'ono, ndimadalira zipatso. Shuga mumasamba sindiwopa konse.

Natalya - 05/15/2015 07:09

Ndikuganiza kuti iyi ndi nkhani yothandiza kwambiri, makamaka poganizira za kuyandikira kwa chilimwe komanso nyengo ya "zipatso ndi ndiwo zamasamba".
Ndikugwirizana ndi inu kuti zinthu zina sizingoyamwa bwino chifukwa cha shuga, mwachitsanzo, makompyuta omwewo. Posachedwa, ndawerenga zambiri pamutuwu kuti ndilembe nkhani yokhudza chrome pabulogu yanga.
Moona mtima, ndimagwirizana kwathunthu ndi akatswiri azakudya omwe amalimbikitsa kudya zipatso ndi masamba ambiri. Mukuganiza kuti shuga ndi zinthu zosiyanasiyana zodzikongoletsera nthawi zambiri zimakonzedwa zinthu, zopangidwa mwakapangidwe. Koma zomwe zikufunika ndizomwe zimachitika mwachilengedwe, mwachilengedwe. Mwachilengedwe, palibe shuga wopanda shuga yemwe timakhala nawo pagome m'mbale zopangira shuga tsopano (mosiyana ndi mchere, womwe ndi wachirengedwe), chifukwa chake thupi lathu silikhala ndi zotsekemera zotere zomwe ambiri tsopano amazidya. Chifukwa chake mavuto onse. Ndipo masamba ndi zipatso ndi zakudya zachilengedwe.

Alexander - 05/16/2015 01:13

Sindikadaganiza kuti tomato ali ndi shuga wambiri.

Vera - 07/28/2015 17:44

Moni okondedwa ogwiritsa ntchito forum! Ndidamva kuti shuga samayamwa m'mimba. Ndiuzeni, kodi ndizowona kuti imagwidwa m'matumbo?

Yana - 05/09/2017 10:14

Sizikudziwika .... anthu omwe ali ndi khansa amathandizidwa molingana ndi dongosolo la Gerson, lomwe limaphatikizapo kumwa magalasi 13 a juwisi wofinya kumene (kaloti amafunikira) patsiku, makamaka ola lililonse kuphatikiza saladi zatsopano ndi mbatata zophika .... ndiye chimawachitika ndi chiyani ndi shuga? amakonda shuga .... ndipo amachira .... ndiye chowonadi chili kuti? Mukapanga saladi, mumayeza zosakaniza zonse pamlingo? Kodi ndi mtundu wina wamisala .... osapitirira 25 magalamu, shuga patsiku? Kovalkov akuti thupi labwino limagwiritsa ntchito magalamu 10 a shuga (abwino) pa ola limodzi, ndiye mukuyerekeza kuti mutha kudya magalamu oposa 25 osavulaza thupi .... sinthani .... awa ndi malingaliro anga ....

Danil adayankha:
Seputembara 5, 2018 nthawi ya 15:50

Pali kusiyana kwakukulu pakati pa shuga wamafuta (shuga woyengeka) ndi shuga / zipatso / shuga (glucose, fructose, sucrose). shuga wa mafakitale acid acid imapangitsa thupi ndipo imayambitsa mavuto ambiri azaumoyo, kotero, kumwa kwake ndimakonzedwe ake. M'malo mwake, shuga wama mankhwala amapanga bongo ngati mankhwala ofooka (onani YouTube Kodi shuga imakhudza bwanji bongo? TED Ed ku Russian)
shuga yazipatso ndi ndiwo zamasamba zomwe zimapangidwa mwatsopano kapena mu njira zamasaladi ndipo ndi gwero labwino kwambiri lopezanso mphamvu kwa munthu wopanda zovuta zomanga thupi (kwa iwo omwe ali ndi mavuto azaumoyo, madzi ambiri azamasamba omwenso ndi owopsa akhoza kukhala owopsa popanda njira zowonjezera za mankhwala a Gerson (monga enemas ndi yosavuta komanso khofi), pamene amagwira ntchito monga chothandizira kuyeretsa, komwe kumayendetsedwa ndi kutulutsidwa kwa poizoni m'magazi).

Fivvy - 12/22/2018 16:52

Zakudya zambiri zovomerezeka zomwe zimapezeka mwa akazi ndizigalamu 5 patsiku, kwa amuna 10 bwino, chifukwa chakuti ndi ochulukirapo. Shuga ndi owopsa kwa thupi, kwa psyche, koma pansi pa zinthu zamakono, masamba ophika ndi zipatso omwe amapangidwa mwakachulukidwe ndimaswiti, tomato kenako lokoma, izi ndizosatheka, chifukwa, monga maswiti, timafuna kudya kamodzi kamodzi masiku 3-7, timadya pang'ono maswiti amitundu yonse, makeke ndi zinthu zina, osati chifukwa ndife ochepa, koma chifukwa sindikufuna, anthu omwe ali ndi psyche yathanzi safuna maswiti. (Shuga amapangidwanso mumisuzi ndi zinthu zina, ngakhale zopangidwa ndi nyama! Inde, ndizosungirako, koma osati shuga wokha, mu zakudya za ku Russia panali zoteteza zachilengedwe zambiri, zipatso, mizu pali nthambi zamtundu uliwonse zomwe zimakhala ndi zinthu zomwe zimapha ma virus), koma sindokwanira osati kamodzi, chabwino, mwina 10-15 patsiku. Kuchuluka kwa chilichonse kwa chilichonse. Pazonse, shuga ndi mankhwala, ali ndi zizindikiro zonse za mankhwala osokoneza bongo, kuwonjezereka kwa kumwa, atatha kumwa pali euphoria, ndikuyesa wina yemwe amangozolowera mwana wobadwa kumeneyo, amakhala ngati cheke chomwe sichinalandire mlingo, kenako nkuphwanya, ndiko kusweka kwapadera. Zakuti mtundu wina wa Pendosorovsky ngolo kumeneko, wamutu wopanda mutu komanso wokhala ndi banki kumapeto, amalankhula za 50 gr. tsiku lili lonse.

Zomera zozikika

Kudya kwa Carrots Mwatsopano: Zithunzi za Frank Cutrara / iStock / Getty

Pa ntchito ya gramu 100, masamba awa mizu amakhala ndi magalamu 3. shuga 8: masamba a zipatso, kaloti, radara, rutabag, turnips ndi beets. Muzu wa chicory umakhala wamtengo wapatali kwambiri pakati pa masamba amizu mu 8. 7 magalamu a shuga.

Kuyang'ana mababu opepuka

Anyezi pa bolodi yodula Chithunzi Mawu: zithunzi zamaso / iStock / Getty

Anyezi ali ndi mbiri yodziwika kuti ndiyo mbewu yofalitsa kwambiri padziko lapansi. Zabwino zawo za shuga zimachokera pafupifupi magalamu anayi mpaka kuposa magalamu asanu a shuga. Mitengo yobiriwira (magalamu 4.95) ndi anyezi wokoma (magalamu 5) ndi mitundu ya anyezi yomwe ingagwiritsidwe ntchito mosinthira chifukwa cha shuga wambiri.

Masamba otsekemera

Kutsekeka kwa chimanga pa cob Chithunzi: zithunzi za DAJ / za / Getty

Masamba otsekemera amalimbikitsa shuga wamagazi kuposa masamba osakhala wowuma. Masamba otuwa ndi abwino thanzi lanu, koma amakhala ndi shuga wambiri kuposa masamba osakhazikika. Nkhani yabwino ndiyakuti masamba okhuthala amakhalanso ndi fiber, omwe amakudzazani ndikukupangitsani kumva bwino komanso motalika. Ngati mumawerengera zakudya zamafuta kapena muli ndi matenda ashuga, samalani kuti masamba awa amakhala ndi shuga wambiri kuposa masamba obiriwira omwe amakhala ndi madzi ambiri. Zitsanzo za masamba okhuthala amaphatikiza nandolo, squash yachisanu, mbatata ndi chimanga.

Chipatso cha shuga chochepa

1 g shuga wamphesa wonse

Avocados, sichachinthu choyamba chomwe chimabwera m'maganizo ndikafuna kubala zipatso. Komabe, mulibe shuga m'mawu, koma mumakhala mafuta ambiri athanzi, theka la fiber tsiku ndi tsiku ndi kotala ya vitamini B 6.

5 g shuga pa chikho chilichonse cha zipatso

Mu raspberries, choyamba, pali shuga pang'ono, ndipo chachiwiri, fiber yambiri - kuposa zipatso zina zilizonse. Kuphatikiza theka la kudya tsiku lililonse vitamini C, calcium, magnesium, iron ndi vitamini B 6.

7 g shuga pa chikho chilichonse cha zipatso

Kuphatikizidwa kwangwiro, monga raspberries: shuga yochepa kuphatikiza kuchuluka kwakukulu kwa fiber (20% ya zofunikira za tsiku ndi tsiku).

7 g shuga pa chikho chilichonse cha zipatso

Mtundu wochepa wa shuga wophatikizidwa ndi mndandanda wautali wa mavitamini ndi mchere - sitiroberi ali ndi kanthu kena koti amakonda. Pothandiza, kudya mavitamini C kuphatikiza mavitamini E, K ndi gulu B, calcium, chitsulo, magnesium, phosphorous, potaziyamu, nthaka, ndi pafupifupi gawo limodzi mwa magawo asanu a maginito.

6 g shuga mu chipatso chimodzi

Kiwi chimodzi ndi chizolowezi cha mavitamini C tsiku ndi tsiku komanso zinthu zina zambiri zofunikira, kuphatikiza mavitamini a B, kuchuluka kwa Vitamini K (pafupifupi 30% ya zomwe zimafunikira tsiku lililonse) ndi vitamini E (kiwi imodzi ndi theka ndi gawo la 10% la zosowa za tsiku ndi tsiku). Ndipo zonsezi ndi shuga wochepa!

Mwachilengedwe, palibe zakudya zopanda mafuta kalori ngakhale pang'ono. Izi zikugwira ntchito kwathunthu ku zipatso ndi ndiwo zamasamba. Kuchokera mwa iwo timapeza chakudya kuchokera ku glucose ndi fructose. Ndi kuchuluka kwa shuga - fructose, glucose ndi sucrose momwe zopatsa mphamvu za zipatso zina zimadalira. Shuga wachilengedwe yemwe ali ndi zipatso amapatsa thupi lamunthu mphamvu.

Kwa anthu omwe akudwala matenda ena, monga matenda ashuga, komanso kwa iwo omwe akufuna kuchepa thupi, ndikofunikira kudziwa kuti ndi zipatso ziti zomwe zimakhala ndi shuga wochepa. Tiyankha funsoli patsamba lamasamba a www.site.

Koma shuga wachilengedwe uyu ali ndi zopindulitsa zake zambiri kuposa keke yokoma kapena mtanda wokoma. Shuga wachilengedwe amathandiza kukonza mkhalidwe wamatenda a impso komanso matenda a shuga. Kudya zipatso kumatsitsa kuchuluka kwa cholesterol yoyipa m'magazi, chifukwa chake zipatso ndi zipatso ndi njira yabwino kwambiri yopeweretsera matenda oopsa, sitiroko, ndi matenda a oncological. Komanso, zinthu izi zimakhala ndi ma antioxidants ambiri omwe amathandizira kuyeretsa thupi ndikuwonjezera chitetezo chokwanira.

Sizili m'gulu la zakudya zopatsa mphamvu kwambiri, koma simuyenera kuzidya mopitilira katatu patsiku. Komabe, zomwe zili zotsekemera mkati mwake ndizapamwamba kwambiri. Muwerense zakumwa zosavulaza za shuga tsiku lonse. Kwa akazi, ndizovomerezeka kugwiritsa ntchito 6 tsp., Ndipo kwa amuna - 9 tsp. Nthawi yomweyo, 1 tsp. ili ndi 4 g shuga, ndipo ndi 15-20 kcal. Kuphatikiza apo, polemba mndandanda watsikulo, muyenera kuganizira zinthu zomwe zili momwemo.

Kodi ndi zipatso ndi zipatso ziti zomwe zimakhala ndi shuga wochepa?

Masamba a Strawberry. Masamba amtundu wotchuka kwambiri, ambiri amawukonda. Ngakhale si chipatso, chikhala chofunikira kufotokozera. Zipatso zimakhala ndi mawonekedwe ochepa a sucrose, fructose. Kapu yatsopano yazipatso imakhala ndi 7 mpaka 8 g ya zotsekemera, ndi zipatso zouma - 10 g.

Ndimu. Onaninso zipatso zotsika za sucrose. 1 mandimu aang'ono apakatikati okhala ndi 1.5 g - 2 g a chinthu chokoma. Kuphatikiza apo, zipatsozo zili ndi vitamini C wambiri.

Papaya Zipatso zochepa za sucrose. Kapu yayitali yokhala ndi zidutswa za papaya imangokhala ndi magalamu 8. Kapu yomweyo ya zipatso puree imakhala 14 g ya zinthu zotsekemera. Kuphatikiza apo, zipatsozo zili ndi mavitamini C, A, komanso potaziyamu, carotene.

Maapulo (mitundu yobiriwira), mabulosi abuluu ndi mabulosi akuda, ndi ma apricots amakhalanso ndi shuga yachilengedwe pang'ono. Mutha kudya currants zakuda, gooseberries wobiriwira, mapichesi, vwende, mavwende ndi mphesa. Zina zomwe zimaphatikizidwa ndi ma plums, raspberries, mapeyala ndi tangerine.

Ndi zipatso ziti zomwe zimakhala ndi sucrose yambiri?

Nthochi Chipatso chimodzi chokhwima chimakhala ndi 12 g shuga, komanso 5 g wowuma. Nthochi sizimayenera kudya zipatso zosaposa 3-4 patsiku, konzani mchere kuchokera ku zakumwa zake, mchere, ndikuzigwiritsa ntchito kupanga ma cocktails.

Nkhuyu 100 g ya nkhuyu imakhala ndi 16 g yazinthu zotsekemera. Ndipo mu zipatso zouma, ndizopamwamba kwambiri. Chifukwa chake, samalani naye.

Mango Mankhwala opatsa mphamvu kwambiri. Chipatso chimodzi chokhwima chimakhala ndi shuga 35 achilengedwe. Koma zipatso za papaya ndizothandiza kwambiri kwa anthu. Ali ndi mavitamini A, C, E ndi K. Muli niacin, beta-carotene, potaziyamu, phosphorous ndi fiber fiber.

Cherry Ma cherries okucha mulinso ma calorie ambiri. Chikho chimodzi cha zipatso chimakhala ndi 18-29 g ya zotsekemera. Koma ma cherries wowawasa amatha kukhala ndi 9-12 g shuga mumkapu yaying'ono.

Kodi ndibwino liti kudya zipatso, musanadye kapena mutatha kudya?

Ngati mumadya zipatso zotsekemera musanadye chakudya chachikulu, zakudya zochuluka zamagalimoto othamanga, mchere, mchere, mavitamini, acid ndi zinthu zina zofunikira zimalowa m'thupi lanu. Thupi limadzaza ndi madzi ndi fiber, zomwe zimayendetsa matumbo, ndikupangitsa kuti iziyenda bwino. Pali njira yachilengedwe yoyeretsera thupi la zinyalala, zapoizoni, zoopsa.

Zipatso zadyedwa mutatha chakudya chachikulu zimabwezeretsa kuchuluka kwa shuga m'thupi. Madzi omwe amalandila zipatso zimabwezeretsanso thupi pachuma, amathandizira kugaya chakudya.

Ndikukhulupirira kuti mukuwona izi zikuthandizani. Kupatula apo, podziwa zipatso zomwe zimakhala ndi shuga ochepa, mutha kudziwa kuchuluka kwa zomwe mudadya masana. Chifukwa chake, zidzakhala zosavuta kwa inu kuwongolera zomwe zili muzakudya za tsiku ndi tsiku. Khalani athanzi!