Glycemic Index ya Shuga ndi Fructose

Kuvulaza shuga kwa thupi, m'zaka zaposachedwa, sichinsinsi kwa aliyense. Chakudya ichi, ngakhale chili ndi thanzi labwino kwambiri, chimawononga thupi.

Kwa odwala matenda ashuga, kudya ndi njira ya moyo.

Kugwiritsa ntchito shuga pang'onopang'ono pokonzekera mndandanda wa odwala omwe ali ndi matenda osokoneza bongo sikuvomerezeka.

Zakudya zowonjezera thupi zomwe zimadya thupi zimafooka ndi matenda monga:

non-insulin amadalira matenda osokoneza bongo,
mitsempha ya mitsempha,
kunenepa kwambiri ndi njira zina zokhudzana ndi matenda,
kuchepa chitetezo chokwanira,
ziphuphu.

Motere, anthu omwe ali ndi matenda omwe atchulidwa pamwambapa ndipo amangotsata omwe ali ndi moyo wathanzi akuyesa kupatula shuga pachakudya, ndikuyambitsa wokoma wathanzi m'malo mwake. Pali zotsekemera zambiri pamsika wamakono wazakudya. Tsoka ilo, si onse omwe aperekedwa omwe ndi otetezeka kwathunthu kwa thupi. Komanso, zina mwazomwe zimatha kuvulaza osati kokha kwa wodwala, komanso ndi thanzi labwino.

Zokoma zimatha kukhala zachilengedwe komanso zopanga. Wotchuka kwambiri komanso wogwiritsidwa ntchito kwambiri ndi fructose. Ndilo gulu la okometsa zachilengedwe. Shuga wa zipatso (dzina lachiwiri la fructose) ndi chakudya cholimbitsa thupi nthawi zonse, chotchuka kwambiri m'zakudya. Madokotala ambiri amalimbikitsa kusintha shuga ndi fructose. Malangizowa akuchitika chifukwa chakuti glycemic index ya fructose ndiyotsika kwambiri poyerekeza ndi shuga wokhazikika. Sizikhudzana ndi kagayidwe ka glucose, potero sizimayambitsa kusalinganika pakupanga insulin mthupi.

Kodi zophatikiza chakudya ndi chiyani?

Carbohydrate ndi kuphatikiza kwamamolekyu, komwe ndiko gawo lalikulu la zakudya zama cell.

Pafupifupi mitundu yonse ya michere mthupi imachitika chifukwa cha mphamvu yomwe imatuluka mu chakudya.

Carbohydrate imakhala ndi subunits - saccharide.

Malinga ndi gulu, pali:

Monosaccharides. Amangokhala ndi 1 subunit ya molekyulu.
Chotsitsa. Muli ndi mamolekyulu awiri.
Ma polysaccharides ali ndi tinthu tambiri kuposa 10. Kuphatikiza apo, mtundu uwu umagawidwa ma polysaccharides okhala ndi zomangira zolimba komanso zolimba zopanda mphamvu. Fiberi ndiye woyamba, ndipo wowuma ndiye wachiwiri.

Komanso, mankhwala omwe amapezeka m'magazi amakhala ndi gulu la biochemical.

Kugawa kotsatira kumalumikizidwa ndi nthawi yogawa chinthu m'magazi:

Kulekanitsidwa uku kumakhudzana ndi kuchuluka kwa momwe amalowera m'magazi, komanso chikhalidwe cha zomwe zimapangitsa kagayidwe kakang'ono ka magazi. Kuti muwone mphamvu ya chakudya pamagazi a m'magazi, chizindikiritso chapadera chimagwiritsidwa ntchito - index ya glycemic.

Chimodzi mwa magawo a saccharides amakhala ndi index yayikulu ya glycemic, yomwe imatsogolera ku chiwopsezo chachikulu cha metabolism ya glucose. Kuchekacheka kwa ma Saccharides kumakhala ndi cholembera chapakati komanso chotsika cha glycemic. Zikuwoneka kuti zonse ndizophweka. Njira yotuluka ndiyo kupatula zakudya zapamwamba za GI kuchokera m'zakudya.

Chovuta chimakhalapo chifukwa pafupifupi zinthu zonse zimakhala ndi mafuta.

Ndiye kuti, mu chinthu chimodzi mitundu ingapo ya zinthu zopangira chimbini imatha kuphatikizidwa, komanso kuphatikiza pang'onopang'ono.

Ntchito ya fructose monga organic pawiri

Gawo la chakudya cha chakudya chamagulu mu chakudya chamunthu ndilokulira. Izi ndichifukwa choti ndiwotsitsa wamafuta omwe amakhala ndi mphamvu kwambiri yazakudya komanso njira mwachangu komanso, chofunikira, kwa nthawi yayitali kuti athe kupatsa thupi zonse zofunikira kuti apange ndikutulutsa mphamvu.

Zakudya zamagulu ena zimakhudzidwa ndi kapangidwe ka khoma la maselo, motero zimagwira ntchito yopanga.

Chifukwa cha ntchito yake yapulasitiki, ma carbohydrate ophatikizidwa amathandizira pakupanga minofu ya thupi. Chifukwa cha machitidwe awo apamwamba kwambiri, chakudya chamagulu amathandizira magazi a osmotic.

Kupeza magazi, ma carbohydrate ophatikizika amachititsa ntchito zotsatirazi m'thupi:

Ntchito yoteteza.
Ntchito yapulasitiki.
Ntchito zamapangidwe.
Ntchito yamagetsi.
Ntchito ya Depot.
Ntchito ya Osmotic.
Ntchito zamankhwala am'thupi.
Bioregulatory ntchito.

Chifukwa cha ntchito zam'thupi izi, zimachitika zingapo zovuta mthupi. Choyamba, ntchito yamphamvu imachitika.

Potenga mkombero wa Krebs, momwe ma monosaccharides amakhudzidwira mwachindunji, kapangidwe ka "mafuta" pama cell a cell - ATP ikuchitika.

Chifukwa cha ATP, ndizotheka kukhalabe ndi moyo m'cholengedwa chilichonse chamoyo. ATP sichinthu chabe monga mafuta opangira zinthu zamitundu mitundu.

Makhalidwe a glycemic a fructose

Shuga wazipatso amakhala m'gulu la maselo amodzi amchigawo chimodzi. Fructose amadziwika ndi kukoma kotchulidwa, komwe ndi kukoma kosangalatsa. Amatengeka mosavuta ndi thupi la munthu. Shuga wa zipatso ndi gawo lalikulu la zipatso zambiri, uchi, masamba ena, nyemba ndi mbewu za muzu. Fructose ali ndi mapangidwe amtundu wofanana ndi glucose, koma aliyense ali ndi mawonekedwe ake.

Kalori fructose amafanana ndi calorie sucrose. 100 magalamu ali ndi zopatsa mphamvu 400. Ngakhale gulu lomwe lili ndi shuga wampangidwe umodzi, mu fructose, index ya glycemic ndi yotsika kwambiri - pafupifupi makumi awiri muzana.

GI fructose - 20, ngakhale ndigululo la gulu lamatumbo othamanga.

Mndandanda wamtundu wa glycemic wa shuga ndi fructose, ngakhale uli ndimapangidwe ofanana a calorie komanso katundu wofanana wa organoleptic, ndiwosiyana kotheratu. Izi ndi zabwino kwambiri pakudya kwa odwala matenda ashuga.

Kuphatikiza apo, imodzi mwazinthu zazikulu za fructose ndikuchedwa kuyamwa pang'onopang'ono ndi thupi. Kudya kwa fructose m'mwazi sikumapangitsa kuti insulini itulutse komanso kukula kwa shuga. Chifukwa chake, thupi limalandira chakudya chokwanira popanda vuto la kapamba. Kukonza kwa fructose ndi kuthetseratu kwake kumachitika ndi ma cell a chiwindi. Amachotsa m'thupi makamaka ndi ndulu. Komanso, kudya kwa fructose sikulimbikitsa kudya, komwe sikumangiriza ogula kuti azigwiritsa ntchito nthawi zonse.

Kusankha pakati podya shuga wambiri ndi gructose ndikovuta. Shuga ndi chinthu chotchedwa sucrose. Ndi mankhwala okoma achilengedwe omwe amalowetsedwa mwachangu mthupi. Shuga amasintha mwapadera atalowa m'magazi. Mapeto ake, kudzera mu kusintha kovuta, shuga ndi ma fructose amapezeka. Glucose imakhudza kwambiri kaphatikizidwe ndi insulin. Pakalipano, ndizovomerezeka kuti anthu omwe ali ndi vuto la insulin azitha kudya shuga m'njira iliyonse.

Koma, shuga ndi gawo lofunika kwambiri pakudya kwamaselo a thupi. Ndi glucose omwe ndiye michere yofunika kwambiri yam'maselo am'nyongo.

Malangizo ogwiritsira ntchito fructose

Mafuta a shuga amatsatira malangizo, kuwunika kwa ogula ndi akatswiri azachipatala.

Ndi matenda a shuga, kudya kwa fructose kuyenera kumangokhala magalamu 30 patsiku.

Pokhudzana ndi njira ya hepatic yochotsa glucose kagayidwe kazinthu, poizoni wina umatheka. Anthu omwe akuchepetsa chiwindi ntchito ayenera kuchepetsa kapena kuthetsa kumwa kwa zotsekemera izi palimodzi. Poyerekeza ndi kuchuluka kwa kudya kwa fructose, kumatha kukhala:

Hyperuricemia - kuchuluka kuchuluka kwa uric acid m'magazi, omwe angathe kutsatira zotsatirazi gout,
matenda oopsa
steatohepatitis
kunenepa
matenda a mtima
achina,
thupi siligwirizana, popeza mankhwalawo siopusa.

Mavuto oterewa amakula pokhapokha poyambira kudya kwambiri kwa fructose, pomwe kudya zakudya zomwe zili ndi masokosi achilengedwe kumachepetsedwa mpaka zero.

Kwa iwo omwe akufuna kuyang'anira kulemera kwawo, kapamba ndi glycemia, matebulo apadera omwe adasinthidwa adapangidwa komwe mungathe kudziwa zomwe zili mumalonda, glycemic index ndi kuchuluka kwa zakudya.

Zokoma zina zachilengedwe zimaphatikizaponso stevia, erythriol, sorbitol, xylitol ndi ena. Kukhazikitsa kwa aliyense wa iwo chakudyacho kuyenera kufikiridwa mosamala kwambiri.

Akatswiri azilankhula za fructose mu kanema munkhaniyi.

Zizindikiro za GI Shuga

Mowa uchi mumtsuko

Glycemic Sugar Index:

shuga yoyera yoyera - mayunitsi 70,
shuga wodera - 55 mayunitsi.

Zakudya zoterezi monga uchi sizidzakhala ndi zochepa za GI. Komabe, kutengera mtundu wa uchi, GI imasiyana:

uchi wa mthethe - mayunitsi 32.,
Heather uchi - 49 mayunitsi.
uchi wa buckwheat - zizindikiro zake zitha kufikira magawo 80.

Mlingo wa chokoleti cha glycemic umatengera kuchuluka kwa shuga komanso kuchuluka kwa koko kwa cocoa. Zizindikiro zitha kuyambira magawo 25 mpaka 70:

chokoleti cha mkaka - mayunitsi 70.
chokoleti yoyera - mayunitsi 65
chokoleti chakuda - 25 mayunitsi.

Monga lamulo, shuga samadyedwa padera, amagwiritsidwa ntchito popanga zakumwa kapena kuphika pokonza mbale.

Zotsatira za GI pa thanzi la anthu

Pambuyo podya zakudya zamagulu okwanira a GI (oposa magawo 50), munthu amakumananso ndi vuto lanjala. Mafuta ochulukirapo amachititsa kuti insulini igwire bwino ntchito, kusintha mafuta ochulukirapo.

Zakudya zomwe zimakhala ndi chakudya zimagawika m'magulu atatu:

yokhala ndi GI yayikulu - pamwamba 70 mayunitsi,
ndi GI yapakati - 40-70,
GI yotsika - mayunitsi 10-40.

Kuchuluka kwa mayeso a GI kumadalira:

kuchuluka kwa shuga muzakudya
njira yochizira kutentha
chilengedwe ndi nthawi yosungirako,
CHIKWANGWANI mu malonda
kuchuluka kwa mapuloteni komanso mafuta.

Zogulitsa zomwe zimakhala ndi index yayikulu kwambiri ya glycemic:

shuga, wokondedwa, fructose,
Kuphika batala
maswiti, maswiti,
mpunga, masamba okhuthala ndi zipatso (mbatata, zoumba, nthochi).

Omwe onenepa kwambiri ayenera kudya zakudya zochepa za GI, mwachitsanzo:

nyama ndi nsomba - magawo khumi.,
masamba ndi zipatso (pafupifupi chilichonse kupatula mphesa, ma supimmons, nthochi) mu mawonekedwe.

M'malo mwake, zakudya zomwe zili ndi GI yayikulu sizowopsa monga momwe anthu ambiri amakhulupirira. M'malo mwake, zovulaza kwambiri zimawonedwa ngati kugwiritsa ntchito kwambiri zinthu zotere. Ngati munthu akugwira ntchito molimbika, kapena akuyendera masewera olimbitsa thupi nthawi zonse, ndiye kuti GI yayikulu pazinthu sizikhala ndi zotsatira zoyipa ku thanzi ndi thanzi. Kuti mumange bwino zakudya zanu, muyenera kusankha bwino kwambiri zamagulu okhala ndi cholozera chotsika komanso chotsika cha glycemic. Zakudya zopangidwa mwadongosolo ndizotsimikizira za thanzi labwino panthawi yochepetsera thupi komanso kwa anthu omwe ali ndi matenda ashuga.

Kodi chakudya chamafuta ndi chiyani?

Zakudya zonse zokhala ndi michere zimakhala ndi ma cell ma cell - ma saccharides. Ngati saccharide imodzi ikuphatikizidwa, ndiye kuti zinthu zotere zimatchedwa monosaccharide, pamaso pa magawo awiri - disaccharide. Zakudya zomanga thupi zokhala ndi ma saccharide 10 amatchedwa oligosaccharide, oposa 10 - polysaccharide. Izi ndiye maziko a gulu la zinthu zopanda chilengedwe.

Palinso gawo logawika m'magulumagulu ofulumira komanso othamanga, kutengera mtundu wa glycemic index (GI) ndi kuthekera kochulukitsa kuchuluka kwa shuga m'magazi. Ma monosaccharides ali ndi mndandanda wokwanira, zomwe zimatanthawuza kuti amawonjezera kuchuluka kwa shuga - awa ndi chakudya champhamvu kwambiri. Zophatikizira zowonda zimakhala ndi GI yotsika ndikuwonjezera shuga pang'onopang'ono. Izi zikuphatikiza magulu ena onse amthupi, kupatula ma monosaccharides.

Ntchito zamagulu opanga zinthu zachilengedwe

Ma carbohydrate amagwira ntchito zina, monga gawo la maselo ndi zimakhala zazamoyo:

Chitetezo - Zomera zina zimakhala ndi zida zoteteza, zomwe zida zake zazikulu ndi chakudya,
kapangidwe - mankhwala amakhala gawo lalikulu la linga la bowa, zomera,
pulasitiki - ndi gawo la mamolekyulu omwe ali ndi mawonekedwe ovuta ndipo amathandizira pakupanga mphamvu, ma cell a ma cell omwe amaonetsetsa kusungidwa ndi kufalitsa kwa ma genetic,
mphamvu - "kukonza" kwa chakudya kumapangitsa kuti pakhale mphamvu ndi madzi,
katundu - kutenga nawo gawo pakukula kwa michere yomwe thupi limafunikira,
osmosis - malamulo a osmotic kuthamanga kwa magazi,
Zomverera - ndi gawo limodzi la ma receptor ambiri, ndikuthandizira kugwira ntchito yawo.

Kodi chakudya chofunikira kwambiri ndi chiyani?

Fructose ndi monosaccharide wachilengedwe. Izi ndi zinthu zotsekemera zomwe zimatengeka mosavuta ndi thupi la munthu. Fructose imapezeka mu zipatso zambiri, uchi, masamba, ndi zipatso zotsekemera. Ili ndi ma cell ofanana ndi glucose (komanso monosaccharide), koma kapangidwe kake ndi kosiyana.

Fructose ali ndi zotsatirazi zopatsa mphamvu: 50 g ya malonda ili ndi 200 kcal, yomwe imakhala yapamwamba kuposa kupangira sucrose, m'malo mwa shuga wamba womwe umagwiritsidwa ntchito tsiku ndi tsiku (193 kcal uli ndi 50 g). Mndandanda wa glycemic wa fructose ndi 20, ngakhale uli m'gulu la chakudya champhamvu kwambiri.

Monosaccharide ali ndi mphamvu zambiri. Kukoma kwake kumapitirira shuga ndi glucose kangapo.

Fructose kapena shuga - ndibwino?

Palibe yankho limodzi ku funso ili. Glucose ndi shuga wofunikira kwambiri pakubadwa kwachilengedwe ndi ntchito yofunika yama cell ndi minofu. Suprose ndichopanga chapadera chomwe chimakhala ndi glucose ndi fructose. Cleavage to monosaccharides amapezeka m'matumbo amunthu.

Amakhulupirira kuti kugwiritsa ntchito sucrose, mwayi wokhala ndi matenda amano ukuwonjezeka kangapo. Fructose imachepetsa chiopsezo cha pathological process, koma imatha kupanga zinthu zokhala ndi zinthu zachitsulo, zomwe zimalepheretsa kuyamwa kwake. Kuphatikiza apo, zoposa theka la fructose yoyera yomwe imatulutsidwa imatulutsidwa m'thupi momwe muli mafuta enaake, omwe amachititsa kuti pakhale vuto la mtima.

Zolemba ntchito

Mndandanda wotsika wa glycemic wa fructose sizitanthauza kuti ungagwiritsidwe ntchito pamtunda ndi shuga, kapena ngakhale ochulukirapo. Ngati wodwalayo amagwiritsidwa ntchito kuyika supuni ziwiri za shuga mu tiyi ndikusankha m'malo mwake ndi kuchuluka kwa monosaccharide, thupi lake lidzalandiranso chakudya chamagulu ochulukirapo.

Anthu odwala matenda ashuga amtundu wodziimira payekha ayenera kuchepetsa kuchuluka kwa zinthu zomwe zimagwiritsidwa ntchito mpaka 30 g patsiku, zomwe sizingachitike pakuphika kokha, komanso kuchuluka komwe kumagwiritsidwa ntchito ngati zotsekemera tsiku lonse.

Matenda a shuga omwe amadalira insulin amakulolani kugwiritsa ntchito kuchuluka kwakukulu, komanso pamlingo woyenera (pafupifupi 50 g wachikulire). Ngati mutanthauzira kukhala zigawo zikuluzikulu, mumapeza tiyi kapena supuni ziwiri. Izi zimagwira ntchito yopanga fructose. Ngati tikulankhula za zachilengedwe monosaccharide, omwe amapezeka mu zipatso ndi zipatso, ndiye kuti chiyerekezo ndi chosiyana kotheratu. Zovomerezeka tsiku lililonse zili ndi:

Nthochi 5
3 maapulo
Magalasi awiri a sitiroberi.

Kugwiritsa ntchito kwambiri

Njira yolowera yolowa mthupi (monosaccharide) yolowera mthupi imakulitsa katunduyo mwachindunji komanso yonse. Zotsatira zake zitha kukhala kuchepa kwa kuthekera kwa maselo kuyankha ku insulin.

Mavuto omwe angakhalepo ndi awa:

Hyperuricemia ndikuwonjezereka kwa kuchuluka kwa uric acid m'magazi, zomwe zingayambitse kukula kwa gout.
Matenda oopsa oopsa ndi matenda ena limodzi ndi kuwonjezeka kwa kuthamanga kwa magazi.
Matenda a chiwindi osagulitsa mowa.
Kunenepa kwambiri ndi kusabereka motsutsana ndi maziko a kukula kwa kukana kwa maselo a thupi kupita ku mahomoni omwe amawongolera kudya kwa lipids.
Kulephera kuyendetsa satiety - cholowa pakati pa njala ndi satiety chimasintha malire.
Matenda amtima wamagazi chifukwa chakuchuluka kwa cholesterol komanso mafuta m'magazi.
Maonekedwe a insulin-yodziyimira payokha ya shuga mwa munthu wathanzi chifukwa kuchepa kwa chidwi cha maselo kupita ku ma pancreatic hormone.

Zitsanzo za kugwiritsa ntchito chinthu

Monosaccharide wokoma amagwiritsidwa ntchito m'malo angapo:

Kuphika - monga zotsekemera popanga confectionery ndi timadziti.
Masewera - pakuchira msanga thupi munthawi yochita masewera olimbitsa thupi kwambiri komanso kuchita masewera olimbitsa thupi kwambiri.
Mankhwala - kuthetsa zizindikiro za ethyl mowa poyizoni. Intravenous management imachulukitsa kuchuluka kwa kuchotsa mowa, kuchepetsa chiopsezo cha mavuto.

Kukwapulidwa ma curd buns

Kukonza mtanda womwe mukufuna:

kapu ya kanyumba tchizi
dzira la nkhuku
1 tbsp fructose
uzitsine mchere
0,5 tsp koloko kuti uzimitsidwa ndi viniga
kapu ya buckwheat kapena ufa wa barele.

Muziganiza tchizi tchizi, dzira lomenyedwa, fructose ndi mchere. Onjezani koloko yosenda ndi kusakaniza chilichonse. Thirani ufa m'magawo ang'onoang'ono. Magulu a mawonekedwe amatha kukhala amtundu uliwonse komanso kukula kwake.

Ma cookies a Oatmeal

½ kapu yamadzi
½ chikho oatmeal
½ chikho oatmeal kapena ufa wa buckwheat,
vanillin
1 tbsp margarine
1 tbsp fructose.

Mafuta amaphatikizidwa ndi mafuta oatmeal komanso osakhazikika. Pang'onopang'ono, thirani madzi ndikusenda mtanda wofanana. Fructose, vanillin zimawonjezedwanso ndikusakanikirana. Kuphika pa kuphika pepala kuphika mawonekedwe chaching'ono chofufumitsa mpaka golide bulauni. Kukongoletsa ndi chokoleti chakuda pa fructose, mtedza kapena zipatso zouma.

Fructose ndiwotsekemera bwino kwambiri, koma chitetezo chake chikuwoneka kuti chikuwononga ndipo chikufunika kugwiritsidwa ntchito mosamala, makamaka kwa anthu omwe ali ndi "matenda okoma".

Kodi fructose imaloledwa kukhala ndi shuga?

Kanema (dinani kusewera).

Fructose ndi chinthu wamba chomwe chimapezeka pamasitolo ogulitsa onse.

Imasinthira shuga wabwinobwino, yemwe samathandiza kwenikweni m'thupi. Chifukwa chake, ndizofunikira kwambiri kwa anthu omwe amawonera chithunzi, komanso omwe akudwala matenda a shuga.

Fructose adafika pagome la anthu wamba zitatha maphunziro angapo a labotale.

Atatsimikizira kuvulaza kosasinthika kwa sucrose, komwe kumayambitsa ma caries ndipo sikungapangidwe ndi thupi popanda kutulutsidwa kwa insulin, asayansi atenga zodabwitsa m'malo mwake, kuyamwa kwake komwe minofu ya thupi ndi dongosolo la kukula kwakukulu komanso kosavuta.

Kanema (dinani kusewera).

Shuga wachilengedwe wachilengedwe

Kuyesera koyamba kudzipatula kwa fructose ku mapeyala a dothi ndi ma daiaia kwalephera. Mtengo wa zotsekemera zomwe zidalipo zidali zokwera kwambiri kotero kuti munthu wolemera yekha ndi amene angathe kugula.

Fructose yamakono imapezeka kuchokera ku shuga ndi hydrolysis, yomwe imachepetsa kwambiri mtengo ndikuchepetsera njira yopanga chinthu chokoma muma voliyumu yamafakitale, ndikupangitsa kuti ifikiridwe ndi anthu wamba.

Kudya fructose ndi kothandiza kwa anthu omwe ali ndi matenda a shuga a mtundu woyamba 1.

Chifukwa cha kuwoneka kwa zotsekemerazi, zakudya zotsekemera zimapezeka kwa odwala, omwe m'mbuyomu amayenera kuyika mtanda wolimba.

Fructose ndiwotsekemera kwambiri kuposa shuga wokhazikika, kotero mutha kugwiritsa ntchito theka, momwe mungachepetse kudya kwa calorie komanso kupewa kunenepa kwambiri. Nthawi yomweyo, kukoma kwa chakudya kapena zakumwa sikuphwanyidwa.

Fructose ndi monosaccharide wokhala nawo, mosiyana ndi sucrose ndi glucose, kapangidwe kosavuta. Chifukwa chake, kuti mumvetsetse izi, thupi siliyenera kuchita zina zowonjezereka ndikupanga insulini yofunika kuphwanya polysaccharide kukhala zigawo zosavuta (monga momwe zimakhalira ndi shuga).

Zotsatira zake, thupi lidzadzaza ndikulandila mphamvu yofunikira, kupewa kuchuluka kwa shuga m'magazi. Fructose mwachangu komanso mochotsa kumatha kumatha kumva njala komanso kumathandizira kuti munthu ayambenso kulimba pambuyo pake kupsinjika kwa thupi kapena kwamaganizidwe.ads-mob-1

Kukula kwake, kuchuluka kwake kukakhudzidwa, glucose amalowa m'magazi ndikukhutiritsa thupi. Ndipo mosinthanitsa: GI yotsika imawonetsa kutulutsa shuga pang'onopang'ono m'magazi ndikuwonjezereka kwapang'onopang'ono kwa shuga kapena kusakhalapo.

Pazifukwa izi, index of hypoglycemic index ndi yofunika kwambiri kwa anthu odwala matenda ashuga, kwa omwe shuga imakhala yofunika kwambiri. Fructose ndi chakudya chamagulu omwe GI yake ndi yocheperako (lofanana ndi 20).

Chifukwa chake, zinthu zomwe zimakhala ndi monosaccharide pafupifupi sizimawonjezera shuga wamagazi, zimathandizira kuti pakhale wodwala wokhazikika. Pa tebulo la hypoglycemic indices, fructose ili m'ndime ya "zabwino" zopatsa mphamvu.

Mu shuga, fructose amasintha kukhala chinthu chatsiku ndi tsiku. Ndipo popeza nthendayi imadziwika ndi kusintha kwakukuru m'mikhalidwe mukatha kudya mosalamulirika, kugwiritsa ntchito chakudya ichi kuyenera kuthandizidwa mosamala kuposa momwe mungakhalire mukudya pafupipafupi.

Ngakhale zili ndi phindu lake lodziwikiratu, fructose, monga mankhwala ena aliwonse, ilinso ndi malingaliro ena osayenera omwe ayenera kulangizidwa mwapadera kwa iwo omwe ali ndi matenda osiyanasiyana a shuga:

kuyamwa kwa monosaccharide kumachitika m'chiwindi, pomwe zimasinthidwa kukhala mafuta. Matupi ena safuna. Chifukwa chake, kumwa mopitirira muyeso kwa mankhwala a fructose kumatha kuyambitsa kulemera komanso ngakhale kunenepa kwambiri,
GI yochepetsedwa sizitanthauza kuti chinthu chilichonse chimakhala ndi zopatsa mphamvu zochepa. Fructose siyotsika mtengo kuti iphatikizane ndi zopatsa mphamvu - 380 kcal / 100 g. Chifukwa chake, malonda ake sayenera kudyedwa mosamala kuposa sucrose. Kugwiritsidwa ntchito molumikizana ndi nthabwala kungayambitse kulumikizana m'magazi, zomwe zimangokulitsa mkhalidwe wa wodwalayo,
kugwiritsa ntchito mosagwiritsa ntchito monosaccharide kumaphwanya njira yoyenera yopanga mahomoni, omwe amayang'anira kulakalaka kudya (leptin). Zotsatira zake, ubongo pang'onopang'ono umataya mwayi wowunikira nthawi, zomwe zimapangitsa kuti nthawi zonse muzikhala ndi njala.

Chifukwa cha zomwe zalembedwa pamwambapa, ndikofunikira kugwiritsa ntchito zomwe zidapangidwa popanda kuphwanya miyambo yomwe madokotala amapereka.ads-mob-2

Kugwiritsa ntchito fructose mu shuga sikungavulaze thupi ngati wodwalayo atsatira malamulo osavuta awa:

malinga ndi kugwiritsa ntchito mankhwala otsekemera mu ufa, onani kuchuluka kwa mankhwalawa omwe adokotala amupatsa,
lingalirani zinthu zina zonse zomwe zimakhala ndi monosaccharide (zipatso, confectionery, ndi zina) mosiyana ndi zotsekemera za ufa (tikulankhula za kuwerengera chakudya).

Ndikofunikanso kuganizira mtundu wa matenda omwe wodwala ali nawo. Matendawa akamakula kwambiri, amakhala owerengeka.

Mtundu woyamba wa shuga, kugwiritsa ntchito mankhwala otsekemera kumaloledwa popanda zoletsedwa. Chachikulu ndikufanizira kuchuluka kwa mikate yomwe mumamwa ndi kuchuluka kwa insulin. Gawo lomwe wodwalayo angamve wokhutira limathandiza kudziwa dokotala.

Matenda a 2 a shuga amakhala ndi malire. Kwa matenda a shuga a 2, tikulimbikitsidwa kuti zakudya zokhala ndi fructose otsika ziziphatikizidwa muzakudya. Izi zimaphatikizapo zipatso ndi ndiwo zamasamba.

Zogulitsa zowonjezera zomwe zimakhala ndi zotsekemera, komanso monosaccharide mu ufa, zimalimbikitsidwa kuti ziziyikidwa pambali.

Kugwiritsa ntchito kwina kwa zinthu zowonjezera kumaloledwa ndi chilolezo cha adokotala. Njirayi imathandizira pakudya mwa kupangitsa kuchuluka kwa shuga m'magazi kukhala kokhazikika ndikuwongolera.

Kutengera kulipidwa ndi matenda a shuga, mlingo wovomerezeka wa tsiku lililonse ndi 30 g. Pankhaniyi pamangofunika kuwunika pafupipafupi glycemia. Voliyumu yotere iyenera kulowa mthupi limodzi ndi masamba ndi zipatso, osati mwaukhondo. Mlingo wolondola kwambiri pamilandu iliyonse imatsimikiziridwa ndi endocrinologist.ads-mob-1

Kuphatikiza pa kuwonetsetsa kuchuluka kwa mankhwala omwe adokotala adalandira kuti akhale athanzi, wodwala matenda a shuga amawonjezedwanso kutsatira malamulo otsatirawa:

yesetsani kuti musatenge mafinya owoneka bwino, osinthanitsa ndi analoganda zachilengedwe (zipatso ndi ndiwo zamasamba),
kuchepetsa kugwiritsa ntchito maswiti, omwe ali ndi kuchuluka kwa fructose, shuga, shuga kapena madzi a chimanga,
kukana sodas ndi timadziti timasitolo. Izi ndi zinthu zina zomwe zimakhala ndi shuga.

Njira izi zikuthandizira kuti muchepetse zakudya, komanso kupatula kuwonjezeka kwa shuga kwa odwala matenda ashuga.

Zokhudza zabwino ndi zovuta za fructose mu mtundu 2 shuga:

Mu matenda ashuga, fructose amatha kugwira ntchito yabwino ngati shuga. Koma izi zimafuna kutsimikiza kwa endocrinologist ndi kusapezeka kwathunthu kwa contraindication pakugwiritsa ntchito izi. Mu matenda a matenda ashuga, ndikofunikira kumvetsetsa kuti kumwa kwa mtundu uliwonse wamafuta kumayenera kulamulidwa mokhazikika ndi kuchuluka kwa shuga m'magazi a wodwala.

Imakhazikika pamisempha ya shuga kwa nthawi yayitali
Imabwezeretsa kapangidwe ka insulin

Kuvulaza shuga kwa thupi, m'zaka zaposachedwa, sichinsinsi kwa aliyense. Chakudya ichi, ngakhale chili ndi thanzi labwino kwambiri, chimawononga thupi.

Kwa odwala matenda ashuga, kudya ndi njira ya moyo.

Kugwiritsa ntchito shuga pang'onopang'ono pokonzekera mndandanda wa odwala omwe ali ndi matenda osokoneza bongo sikuvomerezeka.

Zakudya zowonjezera thupi zomwe zimadya thupi zimafooka ndi matenda monga:

non-insulin amadalira matenda osokoneza bongo,
mitsempha ya mitsempha,
kunenepa kwambiri ndi njira zina zokhudzana ndi matenda,
kuchepa chitetezo chokwanira,
ziphuphu.

Carbohydrate ndi kuphatikiza kwamamolekyu, komwe ndiko gawo lalikulu la zakudya zama cell.

Pafupifupi mitundu yonse ya michere mthupi imachitika chifukwa cha mphamvu yomwe imatuluka mu chakudya.

Carbohydrate imakhala ndi subunits - saccharide.

Malinga ndi gulu, pali:

Monosaccharides. Amangokhala ndi 1 subunit ya molekyulu.
Chotsitsa. Muli ndi mamolekyulu awiri.
Ma polysaccharides ali ndi tinthu tambiri kuposa 10. Kuphatikiza apo, mtundu uwu umagawidwa ma polysaccharides okhala ndi zomangira zolimba komanso zolimba zopanda mphamvu. Fiberi ndiye woyamba, ndipo wowuma ndiye wachiwiri.

Komanso, mankhwala omwe amapezeka m'magazi amakhala ndi gulu la biochemical.

Kugawa kotsatira kumalumikizidwa ndi nthawi yogawa chinthu m'magazi:

Chovuta chimakhalapo chifukwa pafupifupi zinthu zonse zimakhala ndi mafuta.

Ndiye kuti, mu chinthu chimodzi mitundu ingapo ya zinthu zopangira chimbini imatha kuphatikizidwa, komanso kuphatikiza pang'onopang'ono.

Zakudya zamagulu ena zimakhudzidwa ndi kapangidwe ka khoma la maselo, motero zimagwira ntchito yopanga.

Kupeza magazi, ma carbohydrate ophatikizika amachititsa ntchito zotsatirazi m'thupi:

Ntchito yoteteza.
Ntchito yapulasitiki.
Ntchito zamapangidwe.
Ntchito yamagetsi.
Ntchito ya Depot.
Ntchito ya Osmotic.
Ntchito zamankhwala am'thupi.
Bioregulatory ntchito.

Chifukwa cha ntchito zam'thupi izi, zimachitika zingapo zovuta mthupi. Choyamba, ntchito yamphamvu imachitika.

Potenga mkombero wa Krebs, momwe ma monosaccharides amakhudzidwira mwachindunji, kapangidwe ka "mafuta" pama cell a cell - ATP ikuchitika.

Chifukwa cha ATP, ndizotheka kukhalabe ndi moyo m'cholengedwa chilichonse chamoyo. ATP sichinthu chabe monga mafuta opangira zinthu zamitundu mitundu.

GI fructose - 20, ngakhale ndigululo la gulu lamatumbo othamanga.

Kusankha pakati podya shuga wambiri ndi gructose ndikovuta. Shuga ndi chinthu chotchedwa sucrose. Ndi mankhwala okoma achilengedwe omwe amalowetsedwa mwachangu mthupi. Shuga amasintha mwapadera atalowa m'magazi. Mapeto ake, kudzera mu kusintha kovuta, shuga ndi ma fructose amapezeka. Glucose imakhudza kwambiri kaphatikizidwe ndi insulin.Pakalipano, ndizovomerezeka kuti anthu omwe ali ndi vuto la insulin azitha kudya shuga m'njira iliyonse.

Koma, shuga ndi gawo lofunika kwambiri pakudya kwamaselo a thupi. Ndi glucose omwe ndiye michere yofunika kwambiri yam'maselo am'nyongo.

Mafuta a shuga amatsatira malangizo, kuwunika kwa ogula ndi akatswiri azachipatala.

Ndi matenda a shuga, kudya kwa fructose kuyenera kumangokhala magalamu 30 patsiku.

Hyperuricemia - kuchuluka kuchuluka kwa uric acid m'magazi, omwe angathe kutsatira zotsatirazi gout,
matenda oopsa
steatohepatitis
kunenepa
matenda a mtima
achina,
thupi siligwirizana, popeza mankhwalawo siopusa.

Mavuto oterewa amakula pokhapokha poyambira kudya kwambiri kwa fructose, pomwe kudya zakudya zomwe zili ndi masokosi achilengedwe kumachepetsedwa mpaka zero.

Zokoma zina zachilengedwe zimaphatikizaponso stevia, erythriol, sorbitol, xylitol ndi ena. Kukhazikitsa kwa aliyense wa iwo chakudyacho kuyenera kufikiridwa mosamala kwambiri.

Akatswiri azilankhula za fructose mu kanema munkhaniyi.

Zakudya zomanga thupi - zimapereka ubongo wathu, minofu ndi ziwalo zamphamvu. Ngakhale kuti ma carbohydrate ndiwo maziko azakudya zathu, ambiri aife timapitilira izi. Zakudya zamafuta ochulukirapo nthawi zambiri zimabweretsa kulemera kwambiri kuposa mafuta ochulukirapo m'zakudya.

Anthu adawopa chakudya, chifukwa chake zakudya zikuyamba kutchuka, zomwe zimapangitsa kuti kuchepetsa kwambiri chakudya komanso kuchepetsa kuchuluka kwa zipatso zatsopano. Nthawi yomweyo, zina mwazakudya izi sizikusonyeza kuchepetsa kuchuluka kwa mapuloteni ndi mafuta.

Kugawikirana pazabwino ndi zoyipa kumabadwa mwa umunthu. Chifukwa chake, kudyera mafuta, atsogoleriwo adaganiza kuti kusiya miliri yokhudza kunenepa kwambiri kuyenera kukhala kuchepetsa kuchuluka kwa mafuta. Komabe, pofuna kukhutitsa chakudya chopanda mafuta, shuga adawonjezedwa. Mukukumbukira kuti izi zinangokulitsa vutolo. Tiyeni tiwone chifukwa.

Gulu la "carbohydrate" limakhala ndi mitundu yambiri yazakudya, zina ndizofunikira kwambiri thanzi lathu, ndipo titha kunyalanyaza zina.

Mwachitsanzo, mpunga ndi oatmeal ndimphamvu zopanga thupi lathu, zomwe, chifukwa cha kupezeka kwa fiber mu mpunga ndi oatmeal, zimamasulidwa pang'onopang'ono. Chifukwa chake fiber imachepetsa kutulutsa shuga m'magazi.

Mlingo womwe glucose amachokera ku chakudya kupita m'magazi pakukhuta umatsimikiziridwa ndi index ya glycemic. Maphala, monga mpunga kapena buckwheat, amatulutsa shuga pang'onopang'ono, ndipo index ya glycemic (GI) idzakhala yotsika. Mkate oyera kapena koloko yokoma imadzaza magazi nthawi yomweyo ndi shuga, zomwe zikutanthauza kuti GI ndi yokwera.

Thupi limayankha pamaso pa glucose m'magazi mwa kutulutsidwa kwa insulin. Hormoneyi imagwiritsa ntchito shuga, potero imachepetsa mulingo wake m'magazi. Kodi zikutanthauza chiyani? Gawo la glucose limatengeredwa ndi insulin kupita ku maselo a ziwalo zamkati, gawo limatumizidwa ku chiwindi ndi minofu "yosungirako". Ndipo zomwe sizingafanane ndi chiwindi ndi minofu, insulin "imadutsa" m'maselo a mafuta, omwe amasintha kukhala mafuta odzaza ndikuwunjikana ngati minofu ya adipose.

Chifukwa chake, pakukwera kwambiri kwa glycemic index, kuchuluka kwa glucose kumalowa m'magazi, zomwe zikutanthauza kuti glucose ochulukirapo ndiye kuti insulini imadutsa maselo amafuta, ndipo amasintha kukhala minofu ya adipose. Koma sizokhazi: chifukwa cha kusowa kwa fiber, posachedwa mumva njala, ndipo izi zikuthandizani kuti mudye kwambiri.

Glycemic index ya chakudya ndiyotsika ngati ili ndi fiber, kapena mukamadya ndi zakudya zamapuloteni kapena zakudya zomwe zimakhala ndi mafuta. Kwa iwo omwe amawunika shuga kapena magazi, kudya zakudya zopanda index yotsika ndikofunikira kwambiri. Kunena zowona, izi ndizofunikira kwa tonsefe.

Zakudya zomanga thupi zimaphatikizapo zakudya zosiyanasiyana. Ena atha kutivulaza m'kupita kwanthawi, pomwe ena adzapindula ndi thanzi lathu. Kuphunzira kusankha zinthu zoyenera m'gulu lililonse la macronutrients ndiyo njira yothandizira kuti mukhale ndi thanzi labwino.

Zakudya zonse zamafuta zimapangidwa ndi "mayunitsi" osiyana - ma saccharides. Mafuta okhala ndi gawo limodzi amatchedwa monosaccharides, magawo awiri ndi disaccharides, magawo awiri mpaka khumi ndi oligosaccharides, ndipo oposa khumi ndi ma polysaccharides.

Zakudya zomanga thupi zosavuta zimakhala ndi ma monosaccharides (shuga ndi fructose) kapena ma disaccharides (shuga a patebulo), zimachulukitsa shuga m'magazi, chifukwa chake zimatchedwanso kuti ma carbohydrate othamanga.

Timakumana ndi shuga pathebulo tsiku lililonse, koma ndi glucose pama milandu ofulumira tikapatsidwa mankhwala othandiza kusiya magazi (mwachitsanzo, poyizoni wakhungu kapena kutaya magazi). Glyko (glyko) - wokoma wachi Greek. Chifukwa chake, shuga m'magazi amatchedwanso shuga. Komabe, dzina lotere silolondola.

Glycemic index ndi chizindikiritso cha mphamvu ya chakudya mu kusintha kwa shuga m'magazi. Izi zikutanthauza kuti kwa GI shuga otengedwa ngati zana.

Molekyu ya shuga imakhala ndi ma monosaccharides awiri: fructose ndi glucose. Mndandanda wa glycemic wa fructose ndi 20, ndipo shuga ndi 100. Chifukwa chake, shuga ali ndi index ya glycemic pansi zana.

Glycemic index (GI) ndikuyankha kwa thupi ku gawo la chakudya lomwe limadyedwa, lomwe limadziwonetsa lokha ndi shuga ndi ziwerengero zingapo.

Glucose idalandiridwa ngati index, index yake ndi yofanana ndi 100. Zogulitsa zonse zimagawidwa m'magulu atatu: GI yotsika, yapakati komanso yapamwamba.

Maziko a zakudya za odwala omwe ali ndi matenda ashuga ayenera kukhala zinthu kuchokera pagulu loyamba. Kuyambira lachiwiri - amatha nthawi zina kuphatikizidwa muzakudya. Mlozera wa glycemic wambiri umalimbikitsidwa kwa odwala matenda ashuga kupewa. Kuti zitheke, zisonyezo zonse zimafotokozedwa mwachidule mu tebulo limodzi.

Zakudya zopatsa thanzi zimagawika m'magulu atatu: zosavuta, zovuta, zopanga. Shuga ndi chakudya chosavuta. Imalowetsedwa mosavuta m'thupi, imachulukitsa msanga kuchuluka kwa shuga m'magazi. Imapezeka pamaswiti ambiri, zakumwa za kaboni, komanso chokoleti.

Pambuyo pakulowetsa, sucrose imadulidwa kukhala shuga ndi fructose. Glucose imathandizira pakupanga insulin, kotero zakudya zamafuta a shuga siziyenera kuphatikizidwa ndi mtundu wa matenda ashuga.

Makalata ochokera kwa Owerenga

Agogo anga akhala akudwala matenda a shuga kwa nthawi yayitali (mtundu 2), koma posachedwapa mavuto atuluka pamiyendo ndi ziwalo zamkati.

Mwangozi ndidapeza nkhani pa intaneti yomwe idapulumutsa moyo wanga. Zinali zovuta kuti ndione chizunzo, ndipo fungo loipa m'chipindacho linali kundiyambitsa misala.

Kupyola nthawi ya chithandizo, agogo aja adasinthanso momwe akumvera. Ananenanso kuti miyendo yake sikupweteka komanso zilonda zake sizinayende; sabata yamawa tidzapita ku ofesi ya dotolo. Falitsa ulalo wa nkhaniyo

Fructose ndi monosaccharide yomwe, mosiyana ndi glucose ndi sucrose, ili ndi mawonekedwe osavuta. Chifukwa chake, pakukopa kwake, thupi liyenera kuyesetsa pang'ono ndikukhala ndi insulini yochepa. Izi ndizofunikira kwambiri kwa odwala matenda ashuga, popeza kukodzedwa kumachitika popanda kudumpha mu glucose m'magazi.

Fructose imakhala ndi phindu pthupi: imapereka satiety yotalikirapo, ndipo m'nthawi yochepa imabwezeretsa thupi pambuyo pazitolo zolemera.

Imapezeka mu zipatso, zipatso, zipatso zotsekemera, uchi ndipo imakhala ndi zonunkhira zowoneka bwino kuposa zotsekemera zina.

GI ndi shuga, ndi uchi ndizofanana. Ngakhale yotsirizira, imatha kukhala yosiyanasiyana kutengera mtundu wake. Amakhulupirira kuti shuga imakhala ndi mndandanda wama 70, womwewo umapatsidwa uchi.

Shuga, kapena m'malo mwake kupasuka kwake - glucose, ndizovulaza kwambiri kwa odwala matenda ashuga. Ndi matendawa, kapamba satulutsa insulin yokwanira. Matenda a hyperglycemia amakula.

Kalori fructose - 400 kcal pa 100 magalamu. GI yake ndiyotsika, magawo 20 okha. Kwambiri, amayamikiridwa pakuwonjezera kuchuluka kwa shuga m'magazi pang'onopang'ono. Chifukwa cha khalidweli, limaloledwa m'zakudya za anthu odwala matenda ashuga komanso anthu omwe amayesetsa kupeza zakudya zoyenera.

Momwe mungasungire shuga kukhala wabwinobwino mu 2019

Komabe, izi sizitanthauza kuti zitha kugwiritsidwa ntchito pafupipafupi komanso zochulukirapo monga momwe zimakhazikitsidwa nthawi zonse. Ndi mtundu wodziyimira pawokha wa insulini, kuchuluka kwa tsiku lililonse kwa fructose ndi magalamu 30. Ndi mtundu wodalira insulini, muyezo umakhala wokulirapo - 50 g. Izi ndi pafupifupi supuni 5 kapena supuni ziwiri.

Ngakhale zili ndi mapindu ake omveka, kugwiritsa ntchito mosasamala kwa fructose kungawononge thanzi la odwala matenda ashuga.

Mfundo zazikuluzikulu zomwe muyenera kulabadira:

Fructose amalowetsedwa mwachindunji m'chiwindi, momwe chowonjezera chimasinthidwa kukhala madigiri amafuta.
Ngakhale mtengo wotsika wa glycemic, zopatsa mphamvu ndizofanana ndi shuga wokhazikika: 380 kcal pa magalamu 100 aliwonse. Chifukwa chake, kugwiritsa ntchito kwake kuyenera kukhala kokulira.
Kugwiritsa ntchito tsiku ndi tsiku kwa fructose kumayambitsa kuphwanya mapangidwe a leptin ya mahomoni, omwe amachititsa kuti munthu azindikire kwathunthu. Wodwala matenda ashuga amakhala ndi nkhawa komanso nkhawa. Chakudya chopitilira muyeso chimayambitsa kukula kwamafuta.
Poyerekeza ndi kunenepa kwambiri, monga lamulo, matenda a matenda a m'mimba, matenda oopsa komanso matenda ena a mtima.

Makhalidwe opindulitsa a fructose ndi ovuta kudya. Ndizofunikira kwambiri pakudya kwa odwala matenda ashuga, makamaka iwo omwe sangathe kuchita popanda maswiti. Komabe, chitetezo chake chathanzi ndizabodza kwambiri. M'magulu akulu ndikugwiritsa ntchito mosasamala, zimatha kuvulaza thanzi.

Matenda a shuga nthawi zonse amayambitsa zovuta zakupha. Mwazi wamagazi ochulukirapo ndi woopsa kwambiri.

A Alexander Myasnikov mu Disembala 2018 adapereka chidziwitso chokhudza chithandizo cha matenda ashuga. Werengani kwathunthu

Zakudya zomanga thupi ndi zinthu zomwe mamolekyu ake amapangidwa ndi kaboni, oxygen ndi hydrogen. Chifukwa cha kagayidwe, amasintha kukhala glucose - mphamvu yofunika yopangira thupi.

Glycemia- shuga wamagazi (shuga)

Glucose ndiye "mafuta" ofunikira kwambiri m'thupi. Imadutsa m'magazi ndipo imayikidwa mu mawonekedwe a glucogen mu minofu ndi chiwindi.

Mwazi wamagazi (wofanana ndi shuga) ndiwo kuchuluka kwa glucose m'magazi athunthu. Pamimba yopanda kanthu, ndi 1 g pa 1 lita imodzi ya magazi. Zakudya zam'magazi (mkate, uchi, wowuma, maswiti, ndi zina zotere) zimadyedwa pamimba yopanda kanthu, shuga m'magazi amasintha motere: choyamba, kuchuluka kwa shuga kumakwera - wotchedwa hyperglycemia (kwakukulu kapena pang'ono - kutengera mtundu wa chakudya ), ndiye kuti kapamba atatulutsa insulin, kuchuluka kwa shuga m'magazi kumatsika (hypoglycemia) kenako kubwereranso pamlingo wawo wam'mbuyo, monga zikuwonekera pa chithunzi patsamba 36.

Pazaka zambiri, mafuta ochulukirapo agawidwa m'magulu awiri, kutengera nthawi yomwe amalumikizidwa ndi thupi: shuga yofulumira komanso shuga pang'onopang'ono.

Lingaliro la "shuga mwachangu" linaphatikizapo shuga wosavuta ndi shuga iwiri, monga glucose ndi sucrose, yomwe ili ndi shuga woyeserera (shuga ndi nzimbe), uchi ndi zipatso.

Dzinalo "shuga wofulumira" limafotokozeredwa ndi lingaliro lomwe lili ponseponse, kuti, chifukwa cha kupepuka kwa molekyulu yazopatsa mphamvu, thupi limazigwiritsa ntchito, mutangodya.

Ndipo gulu la "shuga pang'onopang'ono" linaphatikizanso mafuta onse, molekyulu zovuta zomwe zimakhulupirira kuti zimasinthidwa kukhala shuga (glucose) panthawi yogaya. Mwachitsanzo, panali zinthu zina zotsekemera, zotulutsa shuga, monga zimadziwika kawirikawiri, zinkayenda pang'onopang'ono komanso pang'onopang'ono.

Mpaka pano, gawoli ladzipangiratu lokha ndipo limaonedwa ngati lolakwika.

Kuyesa kwaposachedwa kumatsimikizira kuti zovuta za kapangidwe ka mamolekyu a chakudya sizimakhudza kuchuluka kwa kutembenuka kwawo kukhala glucose, kapena kuchuluka kwa kunyengedwa ndi thupi.

Zinakhazikitsidwa kuti kuchuluka kwa shuga m'magazi (hyperglycemia) kumachitika theka la ola mutatha kudya mtundu uliwonse wamafuta pamimba yopanda kanthu. Chifukwa chake, ndibwino kuti tisalankhule za kuchuluka kwa mayamwidwe amkaka, koma za momwe zimakhalira ndi kuchuluka kwa shuga m'magazi, monga zikuwonekera pa graph ili pamwambapa:

Akatswiri azakudya azindikira kuti mafuta azakudya ayenera kugawidwa malinga ndi mphamvu yawo yotchedwa hyperglycemic, yotsimikizika ndi index ya glycemic.

Kutha kwa chakudya chamagulu kumapangitsa kuchuluka kwa shuga m'magazi (hyperglycemia) kumatsimikiziridwa ndi index ya glycemic. Mawuwa adayamba kupangidwa mu 1976.

Mndandanda wa glycemic udzakhala wapamwamba kwambiri, womwe umakwezeka kwambiri wa hyperglycemia womwe umayambika chifukwa cha kuwonongeka kwa chakudya cham'mimba. Imafanana ndi dera la makona atatu, omwe amapanga pachithunzipa a hyperglycemia chifukwa cha shuga. Ngati glycemic index ya glucose itengedwa ngati 100, ndiye kuti mndandanda wamafuta ena ungatsimikizidwe ndi njira yotsatirayi:

Carbon Triangle Area
Glucose Triangle Area

Ndiye kuti, cholimba kwambiri cha hyperglycemia chakumasulira, chimakweza mndandanda wamatenda a glycemic.

Tiyenera kudziwa kuti kukonzekera kwa mankhwala pazinthu kungapangitse kuwonjezeka kwa index ya glycemic. Chifukwa chake, mwachitsanzo, index ya glycemic ya chimanga chimakhala 85, ndipo chimanga chomwe amapangidwacho ali 70. Mbatata zosenda mwachangu zimakhala ndi index ya glycemic ya 90, ndi mbatata yophika - 70.

Tikudziwanso kuti kuchuluka ndi kuchuluka kwa magesgetible okhala mu chakudya kumadalira index ya glycemic. Chifukwa chake, magulu oyera oyera amakhala ndi mndandanda wa 95, mikate yoyera - 70, buledi wopanda nzeru - 50, buledi wopanda tanthauzo - 35, mpunga woyengetsa 70, wosasulidwa 50.

CARBOHYDRATES, GLYCEMIC INDEX

Zakudya zomanga thupi ndi zinthu zomwe mamolekyu ake amapangidwa ndi kaboni, oxygen ndi hydrogen. Chifukwa cha kagayidwe, amasintha kukhala glucose - mphamvu yofunika yopangira thupi.

Glycemia- shuga wamagazi (shuga)

Glucose ndiye "mafuta" ofunikira kwambiri m'thupi. Imadutsa m'magazi ndipo imayikidwa mu mawonekedwe a glucogen mu minofu ndi chiwindi.

Pazaka zambiri, mafuta ochulukirapo agawidwa m'magulu awiri, kutengera nthawi yomwe amalumikizidwa ndi thupi: shuga yofulumira komanso shuga pang'onopang'ono.

Lingaliro la "shuga mwachangu" linaphatikizapo shuga wosavuta ndi shuga iwiri, monga glucose ndi sucrose, yomwe ili ndi shuga woyeserera (shuga ndi nzimbe), uchi ndi zipatso.

Dzinalo "shuga wofulumira" limafotokozeredwa ndi lingaliro lomwe lili ponseponse, kuti, chifukwa cha kupepuka kwa molekyulu yazopatsa mphamvu, thupi limazigwiritsa ntchito, mutangodya.

Ndipo gulu la "shuga pang'onopang'ono" linaphatikizanso mafuta onse, molekyulu zovuta zomwe zimakhulupirira kuti zimasinthidwa kukhala shuga (glucose) panthawi yogaya.Mwachitsanzo, panali zinthu zina zotsekemera, zotulutsa shuga, monga zimadziwika kawirikawiri, zinkayenda pang'onopang'ono komanso pang'onopang'ono.

Mpaka pano, gawoli ladzipangiratu lokha ndipo limaonedwa ngati lolakwika.

Kuyesa kwaposachedwa kumatsimikizira kuti zovuta za kapangidwe ka mamolekyu a chakudya sizimakhudza kuchuluka kwa kutembenuka kwawo kukhala glucose, kapena kuchuluka kwa kunyengedwa ndi thupi.

Akatswiri azakudya azindikira kuti mafuta azakudya ayenera kugawidwa malinga ndi mphamvu yawo yotchedwa hyperglycemic, yotsimikizika ndi index ya glycemic.

Zolemba: Carbohydrate ndi Glycemic Index ya Kuonda

Zikuwoneka kuti kupatsa thanzi kwa zaka makumi atatu zapitazi kwatsimikizira mokwanira kuti michere yayikulu yomwe imathandizira kulemera kwake ndi mafuta.

Thupi limadzisunga mofunitsitsa, ndipo mafuta ochulukirapo mu chakudya, kulemera kumayamba kusatheka.

Komabe, ngakhale pakadali pano mutha kupezabe zolemba zambiri, ngakhale zolembedwa ndi madotolo, zomwe mwanjira ina zimanena kuti zoipa zonse kwa ife sizimakhala mwa mafuta, koma m'magalimoto, kuti mafuta amthupi ndi oyipa kuposa poizoni chifukwa chochepetsa thupi. Monga, mafuta awa mukamadya kwambiri nthawi yomweyo amasinthidwa kukhala mafuta, ndikuyika m'chiuno, kenako ndikumapita mumawathamangitsa.

Monga, poyankha pakumwa ma carbohydrate, thupi limatulutsa insulini, ndipo timadzi timeneti, monga mukudziwa, timalimbitsa mapangidwe a mafuta, timalepheretsa kusweka kwake ndikuwonjezera chilimbikitso, chomwe timamuyamika mwapadera.

Chifukwa chake, ngati mukufuna kuchepetsa thupi, siyani mkate, chimanga, maswiti ku chakudya. Zopatsa mphamvu zimaletsa kudya zakudya monga Atkins, kuwona zomwe, mutha kuchepetsa thupi, komabe pakhala pali milandu.

Komabe, polankhula za chakudya chamafuta, ziyenera kukumbukiridwa kuti ili ndi gulu la mitundu yosiyanasiyana (shuga, wowuma, fiber), lomwe limakhudza kagayidwe ka zinthu m'njira zambiri.

Zakudya zomanga thupi zimagawidwa muzosavuta komanso zovuta. Zosavuta, ndi shuga. Mwa izi, zovuta zamapangidwe am'mimba zimapangidwa kuchokera ku njerwa. Sipars imagawidwa kukhala monosaccharides ndi disaccharides. Monosaccharides - fructose, shuga, galactose. Ma disaccharides amapangidwa ndi mamolekyulu awiri a shuga. Chifukwa chake, shuga wanthawi zonse kuchokera mumbale ya shuga, sucrose, amakhala ndi ma cell a fructose ndi glucose omwe amaphatikizidwa;

Zakudya zomanga thupi zophatikizira polysaccharide zomwe timagwiritsa ntchito pazakudya ndizowuma. Amapangidwa kuchokera ku mamolekyu a glucose olumikizidwa. M`mimba thirakiti, wowuma amaphulika ndi kupangidwa kwa glucose, komwe kumakomedwa ndipo mbali ina imayamba kupeza zosowa zamphamvu, zomwe zimasungidwa m'chiwindi ndi minofu mu mawonekedwe a glycogen. Glycogen ndi wowuma ndi ofanana. Ma molekyulu a glycogen ndiocheperako pang'ono. Kotero ngati mu wowuma nthawi zambiri mumakhala zotsalira 250 za glucose, ndiye mu glycogen pali pafupifupi 150 a iwo.

Ndipo shuga, ndi wowuma, ndi glycogen ali ndi mphamvu yamphamvu pafupifupi ma kilocalories a 4.1 pa 1 g.Iyo ndi mphamvu zochuluka chotulutsa pomwe gramu imodzi ya zinthu izi imawonongeka. Kodi ndizambiri kapena pang'ono? Kumbukirani kuchokera ku buku la physics - 1 calorie, uwu ndi mphamvu yofunika kutenthetsa madzi 1 millilita pa 1 degree Celsius. Chifukwa chake, mphamvu yomwe idatulutsidwa ndikuwotcha gramu imodzi ya chakudya ndizokwanira kutentha LITR imodzi yamadzi mpaka madigiri anayi.

Amakhulupilira kuti kumverera kwokhuta kapena njala mwa munthu kumatsimikiziridwa ndi kuchuluka kwa shuga m'magazi. Shuga wokwanira - pali kumverera kwokhuta, shuga wamagazi amachepetsedwa - tikufuna kudya.

Nthawi zambiri munthu amamwa pafupifupi 300-400 magalamu a chakudya patsiku, omwe ali pafupifupi theka, kapena ngakhale 60% ya mphamvu za tsiku ndi tsiku. Titha kunena kuti zakudya zopatsa mphamvu ndi michere yathu, ndipo, kunena kwake, zakudya za anthu ndizophatikiza ndi chakudya chambiri.

CHIKWANGWANI CHAKUDYA CHOKONZERETSA, kwakukulu, chimakhalanso ndi ma polysaccharides omwe amapangidwa kuchokera ku unyolo wa glucose ndi fructose. Koma m'matumbo am'mimba, palibe ma enzyme omwe amapangidwa kuti awagwetse. Titha kunena molondola kuti, mu mpweya wamagetsi, zinthuzi zilibe kanthu. Pofuna kupewa chisokonezo m'mabuku ochepetsa thupi, ulusi wazakudya samayesa kuyitanitsa chakudya mosafunikira. Tisalole ndipo sititero.

Ndiye kodi zakudya zopatsa mphamvu zamagetsi zimathandizira kulemera kapena ayi? Malinga ndimalingaliro amakono, mphamvu yamafuta pazinthu zodzikundikira, kukonza ndi kuwononga mafuta kwamphamvu kumatsimikiziridwa ndi mtundu wawo. Pali chakudya chamafuta chomwe chimatiteteza ku kulemera, ndipo zikuthandizira pakuwonjezeka kumeneku.

Shuga - iwo eni sangasanduke mafuta, koma amathandizira kudya kwambiri

Ndipo chimachitika ndi chiyani ndi fructose, chifukwa kutsitsidwa kwake sikudalira insulin? Ngakhale palibe yankho lenileni la funsoli, koma pali chifukwa chomveka choopera kuti fructose owonjezera muzakudya amathandizanso kuti munthu azichita kunenepa kwambiri. Chowonadi ndi chakuti mu fructose ndi zidutswa za molekyulu yamafuta, njira zosinthanazo zimagwirizana. Chifukwa chake, pamene thupi limaphwanya fructose, limangodya mafuta ochepa. Asayansi ambiri amati gawo la fructose limatha kusinthidwa mwachindunji kukhala mafuta, koma umboni wowonekera wa izi sunapezeke.

Ndi zonsezi pamwambapa, zingakhale bwino kuti tisamagwiritse ntchito maswiti, makamaka zakumwa zotsekemera. Sipangakhale chanzeru kuzunza ndi zipatso zotsekemera. Ndipo palibe kale tanthauzo tanthauzo la confectionery, kupanikizana ndi zinthu zina pa fructose.

Malangizo omwe amaperekedwa pakudya shuga ochepa ndikuyesetsa kuti musamamwe maswiti pamimba yopanda kanthu, osagwiritsa ntchito ngati zosefera, kupanga zakumwa zotsekemera ndi madzi amchere. Amathandizanso kudya maswiti mukatha kudya. Kupezeka kwa m'mimba m'mimba mwa zakudya zina kumachepetsa kuyamwa kwa shuga.

Tinaiyiwalanso kutulutsa lactose - shuga mkaka. Chifukwa cha iye, asayansi ambiri amapangidwa mwamtendere. Amakhulupirira kuti mkaka, makamaka wopanda mafuta, ndizofunikira kwambiri kuti muchepetse thupi - chinthu chokhutiritsa komanso chosachita kwambiri. Koma pamenepo, lactose ilipo limodzi ndi mapuloteni amkaka, ndipo mapuloteni, makamaka apamwamba kwambiri, amatizindikira ngati chakudya chokhutiritsa kwambiri. Momwe lactose imakhalira ikaperekedwa kwa anthu mosiyana ndi mkaka, palibe amene adayesapo mpaka pano.

Wokoma. Sichisintha kukhala mafuta komanso kutiteteza ku kulemera

Koma sitingadziwikenso chakudya chamagulu ambiri monga glycogen. Kupatula apo, kuchuluka kwa gawo la glycogen m'thupi lathu ndi laling'ono kwambiri - magalamu 70-100 m'minyewa komanso pafupifupi chimodzimodzi chiwindi. Ndipo popeza sitingasinthe ma carbohydrate kukhala mafuta kapena glycogen, ndiye kuti sitingathe kuzidyanso zochuluka: paliponse! Ichi ndichifukwa chake chakudya chamafuta chimadziwika ndi ife ngati chakudya chokhutiritsa kwambiri. Musakhulupirire, yerekezerani - mbale ya mpunga wophika, magalamu 200 ndi supuni ya mafuta a masamba. Ma calorie m'magawo onsewa ndi ofanana - 150, ndipo kukhuthala kwa mpunga kumakhala kosayerekezeka.

Koma popeza zakudya zophatikiza ndi mafuta okhuthala sizomwe zimatipatsa mafuta, ndiye kuti tikamadya kwambiri, timakhala okwanira komanso sitichedwa kulemera. Ndikukapezeka kuti pasitala, chimanga, buledi ndi mbatata zimatiteteza ku kulemera!

Chowonadi ichi ndikuti kuchepa thupi kapena mulimonsemo kuti mukonze zolemetsa simutha kudya zochepa, ndipo ZAMBIRI za mkate womwewo kapena pasitala zimawoneka zosayembekezeka mwakuti ambiri amakana kuzikhulupirira. Makamaka iwo omwe "amangidwa" chifukwa cholingalira zamagetsi. Zili bwanji, ngati ndimawononga ma calorie 2000 patsiku, ndikudya zochulukirapo, ndikunena kuti 2500, ndimakhala wonenepa, osasamala zomwe ndimadya awa? Ndizidzawadya, mwachitsanzo, mumtundu wa buledi, ndipo, nawonso, sadzapeza mafuta?!

Zowonadi, ngati zinthu zonse zakwaniritsidwa ndikugwiritsa ntchito mphamvu zambiri kuposa zomwe zimagwiritsidwa ntchito, kulemera thupi ndikosapeweka. Izi zimafunidwa ndi lamulo lachiwiri la thermodynamics, lomwe likuti mphamvu zimatha kusintha kuchokera ku mawonekedwe amtundu wina kupita kwina, koma osatha. Inde, kungochita ndi izi sikungatheke. Zonsezi zimakhudza kukhathamiritsa kwa michere yambiri yama protein ndi mapuloteni. Ngati chakudya chimapangidwa kuchokera kwa iwo, ndiye kuti munthu amadzaza kale pamlingo wotsika pang'ono.

Komabe, amafunsa ngati pali malire, kodi ndizotheka kudya zakudya zamafuta ambiri panthawi yoti thupi, osatha kuwotcha yonse kapena kudziunjikira ngati glycogen, iyamba kutulutsa mafuta ochulukirapo? Inde, chilipo. Amakhulupirira kuti ngati mumadya chakudya chambiri cha 300 g pa nthawi imodzi (ndikulankhula pang'ono, mkati mwa ola limodzi), ndiye kuti cholowacho chitha, ndipo thupi liyamba kupanga mafuta ochulukirapo. Pansi pa mbale ndapereka kuchuluka kwa zinthu zina zodziwika bwino kwa ife zomwe zimakhala ndi mafuta ochulukirapo a 300 g. Dziweruzireni nokha kuti ndi kuchuluka kapena pang'ono, kodi titha kudya kwambiri kapena ayi, ndipo tidzamva bwino ngati tingakwanitse?

Unyinji wa zakudya zosiyanasiyana zomwe zili ndi 300 g yamafuta

Akhmanov, Matenda a M.S. Chilichonse chomwe muyenera kudziwa (+ DVD-ROM) / M.S. Akhmanov. - M: Vector, 2010 .-- 352 p.
Nikberg I. I. Matenda a shuga, Health - 1996 - 208 c.
Ivashkin, V.T. Matenda osiyanasiyana a metabolic syndrome / V.T. Ivashkin, O.M. Drapkina, O.N. Korneeva. - Moscow: Gostekhizdat, 2018 .-- 220 p.

Ndiloleni ndidziwitse. Dzina langa ndi Elena. Ndakhala ndikugwira ntchito ya endocrinologist kwa zaka zoposa 10. Ndikukhulupirira kuti pakadali pano ndili katswiri pantchito yanga ndipo ndikufuna kuthandiza alendo onse omwe amapezeka pamalowo kuti athetse zovuta osati ntchito. Zinthu zonse za tsambalo amazisonkhanitsa ndikuzikonza mosamala kuti athe kufotokoza zambiri zofunikira. Musanagwiritse ntchito zomwe zikufotokozedwa pa webusayiti, kukambirana ndi akatswiri ndizofunikira nthawi zonse.