Mndandanda wa glycemic wa uchi wachilengedwe

Chakudya chimatengedwa ndi thupi kuthamanga kosiyanasiyana. Ndi kulowetsedwa kwa chakudya chamagulu, shuga wamagazi amawonjezeka. Chizindikirocho chimalowa mu ubongo, thupi limayamba kupanga insulin. Kuwerengera chakudyacho, muyeso wa GI unapangidwa, mkati momwe kuthamanga komwe glucose amatengedwa ndi thupi kumatengedwa ngati magawo zana.

Malinga ndi kuchuluka kwa chakudya chamafuta, zopangidwa zimasiyanitsidwa:

• GI yotsika - kuchuluka kwa magulu osapitilira 40,
• ndi GI yapakati - kuyambira 40 mpaka 70,
• ndi kukhathamiritsa kokwanira - GI zoposa 70 mayunitsi.

Mtengo wa GI wamitundu yosiyanasiyana ya uchi

Gome lili pansipa limapereka zisonyezo. Zambiri zolondola zimapezeka pambuyo pofufuza zasayansi ya batchi iliyonse. Kodi glycemic index ya uchi ndi kuchuluka kwake imasiyana ndi tebulo zimatengera zinthu zambiri:

• Mitundu ya chomera chachikulu cha uchi, zipatso za fructose mu timadzi tokoma,
• mbewu zomwe zimamera m'chigawochi, chifukwa njuchi zimatola zopangira mkati mwa 14 km,
• nyengo (maluwa ambiri kapena kusankha),
• kukhwima
• mayendedwe ndi malo osungira.

Glycemic index ya uchi ndi mitundu

Mndandanda wamagulu a shuga ndi maswiti ena

Ngati tiyerekeza index ya glycemic ya uchi ndi shuga, ndiye kuti zingakhale zokomera chilengedwe. Uchi wa GI ndi wofanana ndi shuga kokha pamitundu yina yosowa: mpendadzuwa, rhododendron, lalanje, nissa. Mu mitundu ya ku Russia, mndandanda uwu nthawi zambiri amakhala wapakati. Mitundu yokhala ndi GI yotsika ndiyothandiza kwambiri.

Mukamadya zakudya, ndikofunikira kuti musangolimbitsa zakudya zam'thupi zokha - kapangidwe kake ndikofunikira. Katundu wa Fructose amalimbikitsidwa kwa odwala matenda ashuga, monga amalowetsedwa pang'onopang'ono ndi thupi. Zotsatira zake, kuchuluka kwa shuga kumakwera m'magazi pang'onopang'ono, osati spasmodically.

Ndi shuga, zakudya zamafuta zimayamwa nthawi yomweyo. Izi zimapanga katundu paz kapamba - zimayang'anira kupanga insulini, mwina kuwonjezeka kwa mavuto chifukwa cha kusintha kwa mamasukidwe amwazi. Ndikopindulitsa kwambiri kudya zakudya zama GI zochepa. Izi zikuphatikiza maswiti otsatirawa:

• marmalade
• souffle
• maswiti okhala ndi fructose komanso ma cookie.

Baa, halva ndi chokoleti cha mkaka ali ndi GI yapakati pa 60 mpaka 70 mayunitsi. Pa gawo lomwelo la digestibility ndi waffles, ma cookie, makeke, masikono. Sikulimbikitsidwa kudya uchi ndi maswiti - mndandanda wonsewo udzakhala wokwera, kupanga insulini kumachuluka kwambiri.

Shuga woyengedwa amakhala ndi mndandanda wapamwamba kwambiri, pafupifupi shuga. Koma ali ndi njira ina - uchi. Mitundu ina yapamwamba kwambiri ya fructose imakhala ndi "zakudya zopepuka", zomwe zimapangidwa pang'onopang'ono m'magazi popanda kuvulaza thupi.

Chifukwa chake, posankha pakati pa shuga ndi uchi, ndikofunikira nthawi zonse kuganizira GI yazogulitsa. Ndikofunikira kwambiri kukumbukira izi kwa anthu onenepa kwambiri. Uchi tikulimbikitsidwa kuti musinthe maswiti ena. Mwachitsanzo, supuni ya tiyi ya uchi wachilengedwe yokhala ndi GI yotsika imakhala yopindulitsa kwambiri kuposa shuga. Kuphatikiza apo, ilinso ndi zinthu zina zomwe zimalepheretsa mayamwidwe a chakudya - michere, ma amino acid.

Kutanthauzira kogwira ntchito kwa GI

GI iyenera kudziwika kuti iwerengere glycemic katundu (GL) wazinthu zomwe zimapangidwa m'thupi. Izi zimachitika ndi zomwe zimapezeka mu ma gramu 100. Mwachitsanzo, supuni imodzi ya uchi wa mthethe imakhala ndi magalamu 8-9, ndipo glycemic katundu ndi 2.7 (32x8.5: 100). Poyerekeza, thupi lidzalandira katundu wa 5.4 (90x6: 100) kuchokera supuni ya shuga (magalamu 5-7). Ndikukayika kuti katundu kuchokera ku uchi adzakhala theka.

Muzolemba zamagulu azakudya, pafupifupi gawo lazakudya limayesedwa ngati chakudya ndi GL kuyambira magawo 11 mpaka 19. Katundu wovomerezeka watsiku ndi tsiku - kuchokera pa 60 mpaka 180 mayunitsi. Kwa odwala matenda ashuga, malire omwe ali kumtunda sayenera kupitirira 100 mayunitsi. Monga mawerengeredwe akuwonetsa, amatha kuphatikiza mu uchi wachakudya ndi GI yotsika popanda ngozi.

Kuwerengera kwa GL ndikofunikira osati kwa anthu omwe ali ndi mavuto opanga insulin, komanso anthu athanzi. Mwachitsanzo, mukamadya zakudya zama calorie ochepa omwe ali ndi GI yayikulu, simungathe kuchepetsa thupi. Mkulu shuga wambiri amakwiyitsa kukula kwa matenda a mtima, chiwindi. Ngati mukudziwa chomwe glycemic ndi insulin index ndi uchi, mutha kuphunzira kuphatikiza muzakudya zanu popanda kuvulaza pang'ono thanzi.

Glycemic Chocolate Index

Ndizosatheka kutchula chokoleti chokoleti. Inde, chifukwa chake ndikuti mitundu yosiyanasiyana ya chokoleti imakhala ndi nyimbo zosiyanasiyana.

Chifukwa chake, mwachitsanzo, chokoleti chakuda, chomwe chimakhala ndi cocoa 70%, ili ndi GI yotsika - ya dongosolo 25 magawo. Ndipo izi ngakhale zili ndi shuga. Chinsinsi chonse chili mu CHIKHALIDWE chamagulu achakudya cha cocoa - amathandizira kuchepetsa GI.

Koma GI ya mkaka chokoleti ndi Magawo 70 - Chiwerengerochi chimawonetsedwa ngati chapamwamba.

Halva Glycemic Index

Zachidziwikire, GI ya zotsekemera izi zimatengera mtedza kapena mbewu zomwe zimagwiritsidwa ntchito pokonzekera, komanso ngati halva ili ndi shuga kapena fructose. Mwachitsanzo, GI wapakati wa mpendadzuwa wa halva wokhala ndi shuga ndi Magawo 70. Koma mtedza ndi mbewu zomwe zili ndi GI yotsika. Chifukwa chake, mu halva pa fructose, mulingo wa chizindikiro uwu udzakhala wotsika.

Kodi mndandanda wamtundu wa glycemic ndi uti?

Chizindikiro ichi (GI) ndicho chimatsimikizira kuchuluka kwa kuwonongeka kwa chakudya chamafuta, omwe ali m'gulu lazopanga, kuti glucose. Kutsitsa kalozera, kumachepetsa pang'onopang'ono ndipo, motero, shuga m'magazi amakwera pang'onopang'ono. Pali matebulo apadera omwe amasonyezera chizindikiro cha chinthu china kapena mbale yokonzedwa kale.

• kuyambira 0 mpaka 39 - ndi GI yotsika,
• kuyambira 40 mpaka 69 - ndi GI wapakati,
• kuchokera 70 ndi kupitilira - ndi GI yayikulu.

Glycemic mbali uchi ndi kapangidwe kake

Uchi ndi chinthu chotsekemera, zomwe zikutanthauza kuti uli ndi shuga wambiri mumapangidwe ake. Komabe, pali zinthu zingapo zomwe kuchuluka kwa mfundo zake kumadalira. Izi zikuphatikiza:

• zoyambira
• kutengera malo
• nyengo ndi nthawi yachaka yokolola
• kupezeka kwa zowonjezera,
• mawonekedwe osamalira njuchi ndi mikhalidwe yawo,
• mtundu wa njuchi.

Uchi wokwanira kotala ukhoza kukhala ndi madzi. Chizindikiro ichi chimasiyana kuchokera 15 mpaka 27%. Ma carbohydrate ndiye gawo lalikulu pazinthu zamtundu uliwonse, zizindikiro zingafikire 85%. Mashuga akuluakulu ndi shuga (pafupifupi 40%) ndi fructose (pafupifupi 45%). Kuphatikiza apo, mitundu ina ya uchi imakhala ndi:

• sucrose
• nseru
• oligase
• melicitosis
• mitundu ina ya chakudya chamafuta.

Chiwerengerochi chikhoza kukhala chosiyana ndipo chimatengera nthawi yomwe yatha kuchokera pomwe kupompa kwazinthuzo kuchokera m'maselo mpaka kumagwiritsidwa ntchito mu chakudya.

Mu kapangidwe ka uchi palinso:

• macro- ndi ma microelements (potaziyamu, phosphorous, calcium, magnesium, sodium, sulfure),
• agologolo
• michere
• ma amino acid
• ma alkaloids,
• organic andorganic acid,
• mavitamini (ochuluka zedi ascorbic acid).

Mapasa

Monga tafotokozera pamwambapa, chiyambi choyambirira cha nectar chimakhudza index ya glycemic ya chinthucho. Uchi wa Padev umapezeka pamiyeso yamadzi omata, omwe amabisika pamasamba, mphukira, makungwa a mitengo yaying'ono ndi zitsamba. Mitundu yamtunduwu imaphatikizapo mitundu yamtchire yamalimwe.

Wopatsa kalori wamkulu wokhala ndi GI yamagulu 50. Ichi ndi chimodzi mwazisonyezo zochepa, chifukwa chokoma uchi wa linden. Ili ndi mthunzi wopepuka kapena wa amber. Linden amadziwika kuti ndi mfumukazi yazomera zonse zotheka uchi, chifukwa mtengo umodzi umatha kutulutsa uchi 8 mpaka 15 kg.

Katundu wa laimu ali ndi makhalidwe otsatirawa, amalola kuti azigwiritsidwa ntchito muzakudya ngakhale pali anthu omwe amadalira matenda a shuga:

• Malangizo a kusintha kobwerekera,
• kulimbitsa chitetezo chokwanira
• kutenga nawo gawo kagayidwe.

Product GI - 32. Ichi chizindikirochi chimafotokoza uchi wa mthethe monga chisonyezo chotsika, zomwe zikutanthauza kuti zimatsimikizira kufunikira kwake komanso chitetezo. Izi zosiyanasiyana zimawerengedwa ngati mtsogoleri pakati pa ena onse malinga ndi kapangidwe kake, zopatsa thanzi komanso zopindulitsa.

Uchi wa acacia ndi wabwino chifukwa fructose mu kapangidwe kake ka mankhwala ndi 1.5 nthawi zoposa glucose. Kuphatikiza apo, ilinso ndi mavitamini a B angapo, mavitamini a ascorbic, flavonoids, ma organic acids, komanso ma macro- opitilira 400 osiyanasiyana.

Zosiyanasiyana zochokera paini, spruce, fir zimakhala ndi GI yotsika (kuyambira 19 mpaka 35), uchi wa buluzi uli ndi mfundo 50. Tsoka ilo, mtundu wamtunduwu sodziwika kwambiri, koma onse chifukwa cha kusakwanira kuphunzira.

Imodzi mwamafuta onunkhira kwambiri. Amapezeka pamitengo ya zipatso zotsatirazi:

Uchi umakhala ndi mtundu wowala komanso wonyezimira pang'ono. Zimadziwika chifukwa chakuti kuchuluka kwa fructose ndi 10% kuposa kukula kwa glucose pakuphatikizidwa. Zothandiza ndi machiritso ake ndi motere:

• kusintha kwa thupi
• antimicrobial and anti-yotupa zotsatira,
• kuthekera kuchepetsa kutentha kwa thupi ndi hyperthermia,
• sedative katundu
• kutsegula kwa kusinthika njira.

Glycemic index yamitundu yazipatso imachokera ku 32 mpaka 50 mayunitsi. Chizindikirochi chimakupatsani mwayi kuti unene zamankhwala kuchokera pagulu la omwe ali ndi kutsika kwamkati komanso kuwonongera kwa mafuta.

Mitundu yamaluwa

Zogulitsa zamtunduwu zimaphatikizapo mitundu itatu: uchi wosakanizidwa, wosakanizidwa ndi polyfleur. Woyera (monofleur) amachokera ku mtundu umodzi wa maluwa, wosakanikirana amawonekera chifukwa cha mitundu iwiri ya maluwa. Uchi wa polyfler umakololedwa nthawi yam maluwa ambiri, oyimira dimba ndi oimira m'munda.

GI yamitundu ya maluwa ili mndandanda wa magawo 45-50. Zomwe amapanga zimaphatikizapo zinthu zoposa 70 zothandiza, kuphatikizapo ma amino acid, mavitamini, antioxidants, chakudya, michere, ma asidi acofunikira, madzi.

Uchi wamaluwa umakhala ndi phindu pa magwiridwe antchito amanjenje, umathetsa mawonetseredwe a cephalgia, kusowa tulo. Imayendetsa ntchito ya minofu ya mtima, imachepetsa kuthamanga kwa magazi, imasintha magazi.

Mitundu yamaluwa siyikulimbikitsidwa kuti igwiritsidwe ntchito motere:

• thupi lawo siligwirizana panthawi yamawonekedwe owopsa,
• gastritis
• matenda kapamba
• rheumatism mu gawo lovuta,
• enterocolitis
• dermatitis osiyanasiyana etiologies,
• ana osakwana zaka 2.

Pali malamulo, kutsatira omwe amakulolani kugwiritsa ntchito uchi wa maluwa a shuga:

1. Ganizirani kuchuluka kwa glycemia wa thupi.
2. Tengani milingo yaying'ono.
3. Muziphatikiranso zakudya zopitilira katatu pa sabata.
4. Musanyoze zisa zanjuchi mukamagwiritsa ntchito.

GI yake ndi 50, ndipo 100 g ya malonda ili ndi 304 kcal. Izi zimatengedwa kuchokera ku maluwa a buckwheat mu theka lachiwiri la chilimwe. Kuchuluka kwa fructose kuphatikizidwa ndikuchokera kumafika mpaka 52-55%. Kuphatikiza apo, ilinso ndi magnesium yambiri, zinc, iron, manganese, potaziyamu, mkuwa. Zochitika ndizofunikira kwambiri kwa thupi la munthu wathanzi, komanso ngati njira yodzitetezera pamavuto omwe ali ndi odwala matenda ashuga.

Uchi wa Buckwheat uli ndi izi:

• Amatulutsa hemoglobin m'magazi,
• amachepetsa kuthamanga kwa magazi
• Amakonza chimbudzi,
• tili ndi antibacterial katundu,
• imalimbitsa chitetezo chathupi,
• imalepheretsa kukula kwa mafupa ndipo imathandizira kugwira ntchito kwamkati mwa minofu ndi mafupa.

Mitundu iyi imakhala ndi fungo lakuthwa ndi kaphatikizidwe kamene kamaphatikiza kutsekemera ndi kuwawa pang'ono. Kuwala kuposa linden, crystallize mwachangu. Mchitidwewo ungachitike m'maselo. Mndandanda wa glycemic wa uchi wothamangitsidwa ndi 64. Mtunduwu umadziwika kuti ndi wosowa, koma wothandiza kwambiri. Chogulitsachi chimakhala ndi kuchuluka kwakukulu kwa boron, komwe kumakhudza bwino chithokomiro cha chithokomiro komanso dongosolo la musculoskeletal. Komanso chinthuchi ndi chothandiza pakugwira ntchito kwa ndulu, mtima ndi mtsempha wamagazi.

Komabe, uchi wogwiriridwa umakhala ndi kuchuluka kwa glucose, komwe kumafunikira kugwiritsidwa ntchito mosamala ndi iwo omwe ali ndi "matenda okoma".

Zosiyanasiyana zopangidwa kuchokera ku maudzu a udzu, nthawi zambiri moyandikana ndi milkweed. Zimatanthauzira mitundu yamaluwa ya monofleur. Malo ake:

• limbana ndi zotupa,
• choleretic kwenikweni
• kulimbitsa chitetezo cha mthupi
• kusintha kagayidwe ndi kusinthika,
• lactogenic zotsatira
• kulimbana ndi kusowa tulo.

Uchi wabodza

Pa ma fairs ndi ma bazaars, ndi ochepa omwe angasankhe malonda abwino. Mwambiri, zabodza zimagulitsidwa - uchi wotsika kwambiri komanso kuwonjezera kwa shuga kapena shuga, komanso mitundu yonse ya kununkhira pofuna kuwonjezera kukoma kwa malonda. Izi sizimangochepetsa katundu wofunikira komanso zimaphwanya kuchuluka kwa zinthu zomwe zimapangidwa, komanso zimapangitsa uchi kukhala wowopsa kwa thupi la odwala.

Njira zakutsimikizira zachinyengo

Kupezeka kwa shuga mu uchi kungadziwike m'njira zingapo:

• Viyikani pensulo ya mankhwala. Ngati uchi ndi wapamwamba kwambiri, ndiye kuti sungasinthe mtundu wake.
• Ngati mukuyika dontho la pepala pepala, ndiye kuti sipayenera kukhala banga la kumbuyo, monga kukhudzana ndi madzi. Ichi ndi chizindikiro chaubwino.
• Kugwiritsa ntchito Refractometer. Amakulolani kuti muzindikire zosayera zamtundu uliwonse.
• Fungo la malonda ake liyenera kukhala losangalatsa, komanso kusasinthasintha kuyenera kukhala yunifolomu.
• Laborator mtima shuga.

Zogulitsa zilizonse zizigwiritsidwa ntchito popindulitsa thupi la odwala komanso odwala.

Uchi wachilengedwe

Alimi ambiri alimi amasano ndikudyetsa njuchi ndi madzi a shuga, kupanikizana kapena maswiti ena. Mwanjira imeneyi, GI yake imachulukana ndipo imatha kufikira mayunitsi zana. Mndandanda wa glycemic wa uchi wachilengedwe umakhala wotsika kuposa mnzake wabodza. Udindo waukulu umaseweredwa ndi zisa za uchi, kuchokera pomwe timadzi tathupi timene timasonkhanitsidwa.

Tebulo lomwe lili pansipa likuwonetsa mndandanda wa uchi womwe umapangidwa kuchokera ku uchi zosiyanasiyana.

Ndi zakudya ziti zomwe zimakhala ndi potaziyamu yambiri?

Kuphatikiza pa uchi, shuga amapezeka muzakudya zambiri zomwe zimamwa tsiku lililonse. Chochita cha njuchi chimaphatikizidwa ndi zinthu zina zambiri. Kudya njuchi yokhala ndi mkate, masikono kapena kuphatikiza ndi maswiti ena kumabweretsa kuchuluka kwa shuga m'magazi.

Chips - Gulcemic Yopamwamba Kwambiri

1. Mowa
2. Wokondedwa
3. Mbatata zophika kapena zophika.
4. Mkate Woyera.
5. Mabomba.
6. Mavwende
7. Jam.
8. Marmalade.
9. Matoko a chokoleti.
10. Melon
11. Nthochi
12. Ice cream (ndi shuga wowonjezera).
13. Madzi a mphesa (shuga aulere).
14. Rye mkate.

Chinanazi - chinthu chomwe chimakhala ndi index ya glycemic

1. Persimmon.
2. Qiwi
3. Pasitala.
4. Cranberries
5. Nandolo zobiriwira.
6. Chinanazi
7. Madzi a Apple (palibe shuga wowonjezera).
8. Nyemba
9. Madzi a lalanje (shuga aulere).
10. Ma apricots owuma.
11. Oatmeal.

Mafuta a Pine - Glycemic Index Yogulitsa

1. Apulo.
2. Nyemba
3. Zipatso zouma.
4. Compote (shuga yaulere).
5. Chimanga
6. Yoghur
7. Curd.
8. Currant
9. Kabichi
10. Bowa.
11. Pine mtedza.
12. Anyezi.
13. Letesi.

Mndandanda wa glycemic wa chinthu chimodzi ukhoza kukhala wosiyana, zimatengera kukonza kwake.Mndandanda wa uchi umasiyanasiyana kutengera mbewu zomwe njuchi zimatolera timadzi tokoma. Mwachitsanzo, mndandanda wa uchi wa mgoza umafika mpaka mayunitsi 55, ndipo pine mpaka 32. Izi zikuwonetsedwa ndi tebulo lapadera la mndandanda wazinthu.

Nthawi zina njuchi zimadyetsa njuchi ndi shuga, kupanikizana, manyuchi. Poterepa, index ya glycemic yazogulitsa idzakulitsidwa. Choyimira chopanda pake ndi chitsa zimakhala ndi shuga wambiri, cholozera chimatha kufikira magawo 100.

Choyambirira, mayendedwe azinthu adapangidwira odwala omwe ali ndi matenda osokoneza bongo, kuti athe kuwongolera kumwa kwa zakudya zomwe zili ndi zotsekemera. Malo opezeka bwino kwa anthu odwala matendawa amakhala ndi mndandanda wazakudya.

Mwachitsanzo, titha kupereka tebulo momwe miyeso ya labotale ya mtengo wa glycemic index yamitundu yosiyanasiyana ya uchi imasonyezedwera kutengera komwe adachokera.

Gome 1. Glycemic index yamitundu ina ya uchi

Glycemic index ya uchi

Mu thupi la munthu, potaziyamu imagwira ntchito zingapo:

• zimathandizira kukonza acid-base ndi mchere wamchere,
• imatsimikizira kukhazikika kwa kapangidwe ka madzi amkati mwake, ndi chimodzi mwazinthu zofunika kwambiri,
• amatenga nawo gawo pazinthu zodzutsa mitsempha,
• amakhala ndi magazi abwinobwino,
• imayambitsa ntchito ya ma enzymes angapo,
• amatenga nawo mbali pama protein ndi carbohydrate metabolic,
• imayendetsa ntchito yopereka ubongo ndi mpweya,
• amatenga nawo mbali mu intracellular metabolism,
• zimakhudza kugunda kwamtima,
• amatenga nawo gawo pakusintha shuga kukhala mphamvu,
• imapereka zochitika za maselo,
• amathandizira osmotic kuthamanga mkati mwazonse,
• amaletsa mavuto a impso,
• amachotsa madzimadzi owonjezera m'thupi, amachotsa kutupa,
• amathandizira kukulitsa mphamvu, kulimbitsa thupi,
• Amapanga malo oyenera kuti kwamikodzo igwire ntchito,
• amathandizira kuyeretsa thupi zinthu zoyipa,
• kumawonjezera kamvekedwe ka minofu, imayang'anira magwiridwe antchito a minofu yosalala.

Chakudya cholemera kwambiri cha potaziyamu ndi:

• nyemba, mbewu
• zipatso zouma ndi zipatso,
• amadyera
• mtedza
• masamba
• nsomba ndi nsomba zam'nyanja,
• chokoleti

Zambiri pazakudya zam potaziyamu muzinthu zamalonda zimaperekedwa pagome.

Mukamapanga pulogalamu yodyetsa ana, cholinga chake ndikupereka thupi ndi kuchuluka kwa potaziyamu, tikulimbikitsidwa kuti muphatikize muzakudya za tsiku ndi tsiku mndandanda wazomwe mwazomera zomera.

• sinthani kutalika kwa kutentha kwa mbale,
• yesani kudya masamba ambiri, zipatso, zitsamba ndi zipatso momwe mungathere,
• amakonda kusinza,
• kuphika ndiwo zamasamba nthawi zambiri popanda kuyamba kuyiyala,
• wiritsani chakudya m'madzi ochepa,
• Pewani nyemba zokulirapo ndi nyemba musanaphike.

Werengani zambiri Zakudya zomwe zimakhala ndi zinc

Zomwe zimapangitsa kuti pakhale kuperewera kwa potaziyamu m'thupi la munthu zimadziwika:

• kusowa kwa michere yazakudya,
• kuchita masewera olimbitsa thupi mopitirira malire
• masewera amphamvu, kutenga nawo mbali pamasewera,
• kulimbikira ntchito
• kutsatira zakudya zokhwima, njira yopanda phindu pakukonzekera zakudya zamasiku onse,
• kuphwanya potaziyamu,
• kutuluka thukuta kwambiri
• pafupipafupi kutsegula m'mimba
• kusanza kwanthawi yayitali
• kusokonekera kwa njira ya mawere (matumbo, impso, chiwindi, kusowa kwa mapapo),
• kusokonezeka kwa mitsempha, zochitika zosautsa, kukhala wokhazikika pamkhalidwe wopsinjika wamaganizidwe,
• kuchuluka kwa potaziyamu mothandizidwa ndi okodzetsa, mankhwala amphumphu ndi mahomoni,
• chosakwanira kupatsa thupi vitamini A6,
• kuchuluka ndende mu sodium, cesium, thallium, rubidium.

Zizindikiro zomwe zimakayikira kusowa kwa potaziyamu ndi:

• kutopa kwamanjenje
• dziko lokhumudwa
• kutopa kwambiri, kutopa kwambiri,
• kufooka kwa minofu
• zovuta mu kwamikodzo,
• kufooka kwa chitetezo chathupi, kuwonjezera chiwopsezo cha matenda,
• kukomoka kwa adrenal,
• kuchuluka kwa msomali,
• zolakwika za mtima (kulephera kwa mtima, arrhythmia, ndi zina),
• khungu louma, mawonekedwe ake
• kuthamanga kwa magazi
• tsitsi lophwanyika
• kupuma movutikira
• kufooketsa minofu yamatumbo,
• nseru

Zotsatira za kusowa kwa potaziyamu nthawi yayitali zimatha kukhala kusabereka, kulera kubereka, kenako kubereka mwana, ectopia yamchiberekero, zotupa zotupa ndi zilonda zam'mimba.

Werengani zambiri za Iron Defence mu Thupi

Mlingo woopsa wa potaziyamu wamkulu ndi 6000 mg, ndipo mlingo woopsa ndi 14 g .Kulowerera kwambiri zinthu izi m'thupi nthawi zambiri kumayamba chifukwa chotsatira:

• njira yophunzirira yopanga chakudya,
• kudya kwa nthawi yayitali, osalamulirika komanso zakudya zopezeka ndi potaziyamu,
• kuphwanya potaziyamu,
• matenda omwe amapezeka motsutsana ndi maziko a kuchepa kwa insulin,
• kugawidwa kosayenera kwa potaziyamu mu ziwalo ndi minofu,
• pathologies limodzi ndi kutulutsidwa kwakukulu kwa potaziyamu maselo,
• kukanika kwa impso
• kulakwitsa kwa dongosolo la chisoni.

Zizindikiro zikuluzikulu zomwe zimapangitsa kuti munthu adye kwambiri potaziyamu ndi:

• kukwiya kwambiri, kukwiya kwakukulu,
• kumangokhala ndi nkhawa
• thukuta kwambiri,
• kufooka kwa minofu
• matenda a mtima (kusinthasintha kwa mtima, etc.),
• colic ndi matumbo ena oyipa,
• mafupa minofu ziwalo,
• kuchuluka kukopa kwa miktsii.

Ngati zizindikiro za kuchepa kapena kuchuluka kwa potaziyamu zadziwika, kukonza koyenera kwa kadyedwe ndikofunikira. Popeza kulibe mphamvu ya kudya mankhwala, muyenera kufunsa dokotala ndi madandaulo a hypo- kapena hyperkalemia munthawi yochepa kwambiri ndikuyenda mothandizidwa ndi iye.

Gome 1. Glycemic index yamitundu ina ya uchi

Kuvomereza zomwe zaperekedwa patebulopo, muyenera kukhala okonzekera kuti zitha kusiyanasiyana ndi zidziwitso zina. Izi ndichifukwa cha zinthu zambiri:

1. Kulengedwa kwa uchi.
2. Mlingo wokhwima.
3. Nthawi yosonkhanitsa.
4. Kutolera za dziko.
5. Mawonekedwe a dothi.
6. Malo osungira.
7. Mtundu wa mbewu zazikulu za uchi komanso zogwirizana.
8. Nthawi yosungira isanayambe phunzirolo.
9. Njira Zofufuzira.

Popeza kufunikira kwa nkhaniyo, musagwiritse ntchito magwero osatsimikizirika. Matenda a shuga amasankha njira ya moyo ndipo amafunikira njira yayikulu.

GI yamitundu yosiyanasiyana ya uchi

Zomwe zimavomerezedwa nthawi zambiri ndizowona zolakwika kuti uchi wa GI ndi wokwera. M'malo mwake, kutengera zifukwa zingapo, mulingo wazomwe wazidziwitso mu malonda amtunduwu umasiyana ndi 30 mpaka 70 unit. Chifukwa, mwachitsanzo, malinga ndi zotsatira za kafukufuku wa labotale wa uchi wa HI, kutengera magwero ake, ungafanane ndi izi:

Komabe, zizindikirozi sizovomerezeka nthawi zambiri. Mndandanda wamtundu wa glycemic umatsimikiziridwa mu ma labotale, poganizira zizindikiro zingapo.

Zomwezi ndizothandiza kwa 100% uchi wokha. Chifukwa chake, chisamaliro chapadera chiyenera kulipidwa pakusankhidwa kwa othandizira.

Zomwe zimapangitsa kuti pakhale kusiyana kwa deta kuchokera kumagulu osiyanasiyana

Kuti mumvetsetse zifukwa zomwe zikuwonetsa zosiyanasiyana, muyenera kumvetsetsa zomwe zikuchokera. Chifukwa chake, kuti mupeze GI, mulingo wa fructose ndi glucose mu uchi amawerengedwa. Fructose ochulukirapo poyerekeza ndi glucose, ndimomwe amachepetsa GI. Kuphatikiza apo, zinthu zotsatirazi zimakhudza mayendedwe a glycemic:

1. nthawi yosonkhanitsa
2. kusonkhanitsa kutengera
3. mawonekedwe a nthaka
4. kukhwima
5. malo osungira ndi nthawi,
6. chilengedwe cha uchi (kukhalapo kwa zowonjezera), ndi zina zambiri.

Nthawi yomweyo, kusankha uchi, ndikofunikira kuwongoleredwa kokha ndi magwero odalirika azidziwitso, monga zaka zaposachedwa milandu yabodza imakonda kupezeka.

Glycemic katundu wa uchi

Kuti muwerenge molondola kuchuluka kwa zakudya zamtundu uliwonse wa chakudya, chizindikiro chowonjezera cha GI chikugwiritsidwa ntchito - iyi ndiye katundu wa glycemic. Kuti mupeze chiwonetserochi, GI imayenera kuchulukitsidwa ndi kuchuluka kwa chakudya pamagalamu 100 a chinthucho ndipo zonsezi zimagawidwa ndi 100. Chifukwa chake, mwachitsanzo, ngati GI ya uchi ndi magawo 90, ndiye kuchokera pakuwerengera katundu wa glycemic pa supuni imodzi yamalonda iyi idatulukira - 8, 1.

Palibe chovuta kunena kuti supuni imodzi ya uchi, makamaka mukadya chakudya cham'mawa, sichingangopatsa thupi zinthu zabwino, komanso sizingavulaze chiwonetserocho.

Gi maswiti ena

Poyerekeza, lingalirani za GI pazinthu zina. Chifukwa, mwachitsanzo, mu shuga wamba, GI imafika magawo 70, komanso bulauni - 55.

Mu fructose, GI ndi magawo 20, omwe amapangitsa kuti mankhwalawa agwiritsidwe ntchito ngakhale ndi anthu omwe akudwala matenda a shuga (pomwe mlingo watsiku ndi tsiku sayenera kupitilira 40 magalamu).

GI marshmallows ofanana 65 mayunitsi, halva pafupifupi 70 magawo (kutengera kapangidwe). Koma GI ya chokoleti siyitha kuyitanidwa mopanda chidwi, mwachitsanzo, GI ya chokoleti yakuda ndiyoti 25, ndipo mkaka 70.

Momwe mungagwiritsire ntchito

Pafupipafupi, chifukwa cha uchi wachilengedwe, index ya glycemic imatengedwa wofanana magulu 50-70. Komabe, fructose yochulukirapo mu kapangidwe kake, m'munsi chizitsulochi chidzakhala, chifukwa chokhala ndi GI yotsika kwambiri - 19 yokha.

Kukhala ndi kumvetsetsa komwe kumakhala koyambira kuwerengera kwa glycemic index ya chinthu chilichonse, mutha kudziwa uchi, mwachidziwikire, ngati pali mitundu yosiyanasiyana ya setifiketi ndi satifiketi yodalirika yokhala ndi mawonekedwe komanso kuchuluka kwake.

Popanga chinthu chachilengedwe cha njuchi zachilengedwe, nthawi zina michere imafikira 86%, pomwe glucose m'momo amakhala ndi pafupifupi 35%, ndipo fructose - pafupifupi 39%. Kusintha kwa masanjidwe amtunduwu kwa mitundu yosiyanasiyana (komanso mkati mwa mitunduyo) kumatha kukhala kosiyana kwambiri ndipo zimatengera chomera chokhacho.

Komabe, nthawi zambiri izi zimachitika mu labotale, poganizira michere ina yonse: sucrose, maltose, oligosaccharides, njira yokhayo yopezera deta yodalirika ya mitundu inayake.

Ukalamba kapena uchi wokalamba

Kulekanitsidwa kwa uchi m'magawo awiri kumatha kuchitika ngakhale kusungidwa bwino m'malo otentha pambuyo pa zaka 1.5, komanso kusungidwa pamalo otentha. Izi zitha kutanthauza kukalamba kwa uchi ndipo, motero, kutayika kwa zina kapena kuonetsa kuchuluka kwa uchi - zomwe zimachitika chifukwa cha kafukufuku wa labotale (zomwe zili mu GMF ndi ntchito ya enzymatic) zimabweretsa tanthauzo.

Zakudya za potaziyamu

Nthawi zambiri, pafupifupi 250 g wa potaziyamu amapezeka mwa munthu wamkulu. Pofuna kusungitsa bukuli pafupipafupi, ndikofunikira tsiku lililonse kuphatikiza muzinthu zomwe zimapezeka muzakudya izi. Makulidwe a potaziyamu omwe amalimbikitsidwa tsiku lililonse ndi awa:

• kwa ana - 650-1700 mg,
• kwa akuluakulu - 1800-2200 mg,
• kwa azimayi pa nthawi yoyembekezera - pafupifupi 3500 mg,
• kwa osewera komanso anthu omwe akumana ndi zovuta zolimbitsa thupi - mpaka 4500 mg.

Kufunikira kwa potaziyamu tsiku lililonse kumadalira nyengo yomwe amakhala, kulemera kwa thupi, zochitika zolimbitsa thupi za munthu komanso mkhalidwe wake wachilengedwe. Ndikutuluka thukuta kwambiri, kumwa mankhwala okodzetsa, kutsegula m'mimba kwa nthawi yayitali komanso kusanza, kuchuluka kwa mankhwalawa kumawonjezeka kwambiri.

Werengani zambiri Zogulitsa zomwe zili ndi cyanocobalamin (vitamini B12)

Mafuta uchi

Malinga ndikuwunika kwawonedwe wamaukhondo, uchi suli mu zinthu "zovuta", chifukwa shuga wambiri komanso pH yochepa sizinthu zoyipa zomwe zingapangitse kukula kwa tizilombo tomwe timayambitsa njira zowonongeka.

Choopsa chachikulu ndikuwopsa kwa chimbudzi cha mowa chomwe chimapezeka madzi akakhazikika, mwachitsanzo, mu uchi kuchokera nthawi yokolola isanakwane. Mitundu yosiyanasiyana ya yisiti imalowa uchi. Komabe, si mitundu yonse ya yisiti yomwe imayamba kugwira uchi.

Njira ya nayonso mphamvu ya uchi imatsimikiziridwa ndi madzi, kuchuluka kwa yisiti ndi kutentha kosungira. Uchi wopaka samadyedwa ndipo amangogwiritsa ntchito kuphika kapena kupanga nyama. Zizindikiro zodziwika bwino za uchi wokoma ndi kununkhira kwa kupindika komanso kupanga chithovu.

Uchi Wopesa. Zizindikiro zodziwika bwino ndi thovu ndi mowa.

Kuwaza uchi

Nthawi zambiri, uchi umatha kutulutsidwa kumene patangotha ​​sabata limodzi kuchokera pamene uchi watha. Ngati lamulo, zisa za njuchi zimasunga uchi ndi chophimba cha sera pambuyo poti uchi wataya madzi ake osavomerezeka ndipo wakhala woyenera kusungidwa (sizili choncho nthawi zonse ndi uchi wofukizidwayo).

Kuti muchite izi, muyenera kungoyang'ana mafelemu a uchi, ngakhale uchi, kuchokera pakuwoneka njuchi, ndi yoyenera kusungirako. Uchi m'mizere ya uchi ndi wokonzeka kupukuta ngati chimacho ndichita magawo atatu kapena osindikizidwa kwathunthu. Njuchi nthawi zina zimasunga uchi pang'onopang'ono pambuyo pa kukolola uchi mochedwa (kumapeto kwa chilimwe) (kapena sipangosindikiza nkomwe), ngakhale madzi omwe ali mkatimo achepetsa kale.

Zowonetsera Pazinthu izi

Mafuta a potaziyamu m'thupi limodzi ndi chakudya amapezeka matumbo ochepa. The bioavailability wa chinthu ichi (ndiko kuti, kuthekera kwake) amafika 95%. M'maphunziro omwe adachitika mwapadera, zidatsimikiziridwa kuti kuyamwa kwa potaziyamu kumathandizira kukhalapo kwa vitamini B6 ndi neomycin.

• kumwa mowa
• kumwa mankhwala othandizira, mankhwala ena a mahomoni, okodzetsa,
• osakwanira ma magnesium m'thupi,
• kuvutitsa khofi, maswiti,
• zakudya zokhwima
• mavuto.

Potaziyamu yomwe ilipo mu maselo a thupi la munthu imasamutsidwa ndi sodium, cesium, rubidium ndi thallium.

Uchi ndi chinthu chotsekemera, zomwe zikutanthauza kuti uli ndi shuga wambiri mumapangidwe ake. Komabe, pali zinthu zingapo zomwe kuchuluka kwa mfundo zake kumadalira. Izi zikuphatikiza:

• zoyambira
• kutengera malo
• nyengo ndi nthawi yachaka yokolola
• kupezeka kwa zowonjezera,
• mawonekedwe osamalira njuchi ndi mikhalidwe yawo,
• mtundu wa njuchi.

Kuswana kwa njuchi ndi mikhalidwe yawo ndi zina mwazomwe zimatsimikizira mtundu wa uchi wa glycemic

Glycemic index ya uchi imatengera:

• komwe adachokera
• kupezeka kwa zowonjezera,
• zomwe zili ndi njuchi.

Strawberry Glycemic Index

Uchi umakhala ndi shuga ndi fructose. Kuchulukitsa kwawo kungasiyane kutengera malo omwe adasonkhanitsa. Mlozera nawonso umasiyanasiyana malinga ndi gwero lake:

• ku mthethe - pafupifupi 35 magawo,
• buluzi - pafupifupi 50,
• paini - kuyambira 20 mpaka 32,
• mfuwa - mpaka 70,
• kuchokera linden - pafupifupi 55,
• maluwa - pafupifupi 65.

Ngati muli ndi matenda ashuga ndipo nthawi zina mukufuna kudzizunza uchi, sankhani mankhwala kuchokera pamtengo wamkuyu kapena wokhazikika m'nkhalango ya payini.

Kuswana kwa njuchi ndi mikhalidwe yawo ndi zina mwazomwe zimatsimikizira mtundu wa uchi wa glycemic

Momwe mungadziwire kupezeka kwa shuga manyuchi

Uchi wosauka umatha kusiyanitsidwa ndi zizindikiro zosiyanasiyana. Onetsetsani kuti mukuwona zomwe wogulitsa akuchita ndipo nthawi zonse muziyesa kuchokera pazomwe amakupatsani kuti mugule. Nthawi zambiri amapatsa kalasi imodzi kuti ayesedwe, ndikugulitsa ina. Mutha kugwiritsa ntchito njira zotsatirazi kuti mudziwe mtundu:

1. Viyikani pensulo ndi kukoma uku. Choyimira chabwino panthawi yamayeso ichi sichisintha mtundu.
2. Tengani pepala ndikudonthamo uchi. Kenako yang'anani kumbuyo - sipayenera kukhala banga lamadzi.
3. Refractometer imakupatsani kuwerengera miniti kukhalapo kwa zodetsa zilizonse (shuga manyuchi kapena flavorings) mu njuchi mankhwala. Iyenera kugulidwa ndi iwo omwe amagula uchi nthawi zonse.
4. Samalani ndi mtundu, kuchuluka kwa kuwonekera ndi kununkhira. Kuyesaku kumatha kutchedwa kuti wachibale, chifukwa si aliyense amene ali ndi masomphenya owoneka kapena fungo labwino. Mtundu ndi kusasinthasintha ziyenera kukhala zofanana nthawi zonse komanso kununkhira kosangalatsa.
5. Samalani kwambiri komwe kuli njuchi - siyitha kuyikidwa pafupi ndi msewu waukulu.
6. Mutha kudziwa kuchuluka kwa shuga pogwiritsa ntchito kafukufuku wa labotale: pazopanga matope, siziyenera kupitirira 10%, ndipo mu dambo (cholumikizira) chizindikirochi sichikuyenera kupitilira 5%.

Zomwe simungadye musanakayezetse magazi

Zina zilizonse zodetsa zimachulukitsa index ya glycemic, komanso zimachepetsa zomwe zili zofunikira muzinthu za njuchi. Ndikulimbikitsidwa kugula uchi pokhapokha m'malo odalirika pomwe mawonekedwe amayang'aniridwa mosamala.

Kodi maswiti amakhala okoma kwa odwala matenda ashuga?

Shuga wa kokonati sichiletsedwa kwa anthu omwe ali ndi shuga wamagazi ambiri.

Mu matenda ashuga, kupanga insulin ndi kapamba ndizosatheka, chifukwa chake madokotala amalangizidwa kuti asatenge maswiti pachakudya. Koma ndikofunikira kukumbukira kuti njuchi yachilengedwe imakhudzanso dongosolo lamanjenje, lomwe lingathandize kwambiri odwala matenda ashuga.

Wokondedwa ndi shuga

Ndi nthenda yayikulu ya matendawa, timadzi tokoma titha kutayikiridwa pomwe kapamba sangathe kutulutsa insulini. Koma chifukwa chiyani zokambiranazi zikuchitika mu zoulutsa nkhani zaubwino wa uchi wa matenda ashuga? "Ochiritsa" ambiri amalangizanso kuti azigwiritsa ntchito mopanda malire. Chowonadi ndi chakuti uchi umakhala ndi phindu pa pulogalamu yamanjenje, yofunikira kwa odwala matenda ashuga, imathandizanso pa ntchito ya minofu ya mtima, komanso imathandizanso kugona.

Endocrinologists amaloledwa kudya zosaposa supuni 1-2 za uchi patsiku, ndipo gawo loyamba liyenera kutengedwa m'mawa pamimba yopanda kanthu, ndipo chachiwiri - masana. Ndi mankhwala a shuga ophatikizidwa ndi shuga, mulingo woterewu sungakhale wovulaza. Ndikulimbikitsidwa kusankha mitundu yomwe imakhala ndi GI yochepa - paini kapena mthethe.

Ngakhale pafupifupi index yofanana ya glycemic ya uchi ndi shuga, mawonekedwe awo opindulitsa amasiyana kwambiri. Pofuna kupewa kuchuluka kwa shuga m'magazi, gulani njuchi yabwino ndipo musaiwale za kuchuluka kwake.