Uchi ndiwathanzi kuposa shuga

Uchi uli ndi mavitamini ambiri komanso mchere wambiri, umapangitsa kagayidwe kachakudya mthupi ndipo umakulitsa chitetezo chathupi. Wolemba pa imbf.org

Uchi uli ndi antibacterial, immunomodulating, antiviral, antioxidant ndi zinthu zina zomwe zimapindulitsa thupi la munthu. Nthawi yomweyo, chinthu china chokoma, shuga, chimatchedwa "sumu", chifukwa nthawi yonse ya moyo wa munthu chimavulaza thupi. Pazifukwa zomwe uchi umakhala wathanzi kuposa shuga.

Kalori uchi

Zinthu zopatsa mphamvu za uchi ndizapamwamba kuposa shuga. Supuni ya uchi wachilengedwe imakhala ndi zopatsa mphamvu pafupifupi 64, pomwe gawo lomweli la shuga lili ndi zopatsa mphamvu 46. Koma chinyengo chake ndi chakuti uchi ndi wokoma kwambiri kuposa shuga. Chifukwa chake, kudya uchi m'malo mwa shuga tsiku lonse, thupi lathu limalandira pafupifupi theka la zopatsa mphamvu.

Koma onse okometsera mchere atagwiritsidwa ntchito mopitilira muyeso angayambitse kulemera.

Glycemic index ya uchi

Chizindikiro ichi chikuwonetsa momwe chakudya chimakhudzira kuchuluka kwa shuga m'magazi. Mndandanda wamtengo wapatali wa glycemic wazinthu zomwe timadya nthawi zonse, zimawopseza matenda ashuga, mavuto aonenepa komanso dongosolo la mtima. Pochepetsera mlozera uwu, pang'onopang'ono thupi limatenga shuga, motero, chakudya chotere ndichopatsa thanzi. Mndandanda wamagulu a shuga ndi shuga ndi magawo 70, uchi, pafupifupi, ndiwo magawo 49. Kudya chakudya chochuluka mwa anthu odwala matenda ashuga kungayambitse hypoglycemia - kusakwanira kwa shuga wamagazi.

Zigawo zikuluzikulu za uchi

Onse uchi ndi shuga ndi chakudya chamafuta omwe amakhala ndi glucose ndi fructose.Insulin sifunikira kuyamwa kwawo, choncho palibe chiopsezo chakukuta ziphuphu. Kamodzi m'thupi la munthu, zigawozi sizifunikira kukonzanso kowonjezera m'mimba, chifukwa chake, zimapulumutsa mphamvu. Amameza mwachangu ndikumamwa pafupifupi kwathunthu, popeza, ndizinthu zina za uchi. Onse a fructose ndi glucose amawonongeka mwachangu ndi thupi ndipo amatha kuyambitsa ma spikes m'magazi a shuga.

Kuchuluka kwa shuga ndi fructose mu uchi ndi shuga ndizosiyana. Shuga amakhala 50% fructose ndi 50% glucose. Uchi umakhala ndi 40% fructose ndi 32% glucose. Uchi wotsalira uli ndi madzi, mungu, mchere, kuphatikizapo magnesium ndi potaziyamu

Refuct fructose, yomwe imapezeka mu zotsekemera, imapangidwa ndi chiwindi ndipo imagwirizanitsidwa ndi kunenepa kwambiri, hepatosis yamafuta, komanso shuga.

Uchi Umathandizira Kutenthetsa

Othandizira zamagulu opatsa thanzi amalimbikitsa kugwiritsa ntchito uchi m'malo mwa shuga ngati mukufuna kuchepetsa thupi. Madzi okhala ndi mandimu ndi uchi m'mawa pamimba yopanda kanthu - iyi ndi njira yachikale yaku India yochepetsa thupi, yofotokozedwa ku Ayurveda. Chakumwa chotere chimatha kumwa kangapo patsiku, koma osapitirira mphindi 30 chakudya chisanachitike. Komanso, uchi umayenda bwino ndi tiyi wa timbewu kapena ginger. Magawo a ginger wodula amatha kudyedwa ndi uchi kuti apangitse njira za metabolic.

Uchi umachulukitsa chitetezo chokwanira

Uchi umathandizira chitetezo chokwanira ndipo imagwira ntchito ngati njira imodzi yolimbikitsira thupi. Uchi umakhala ndi phindu pa kutopa kwamanjenje, ndipo umathandiza ndi matenda amtima ndi m'mimba, komanso matenda a chiwindi. Imafewetsa nembanemba ndipo motero amalimbikitsidwa kuzizira zambiri. Nthawi yomweyo, shuga amachepetsa mphamvu ya chitetezo chathupi maulendo 17. Ngati shuga wambiri m'magazi athu, chitetezo chamthupi chimachepa. Kodi ndichifukwa chiyani shuga imakhala yoopsa chifukwa cha zovuta? Mu matenda a shuga, njira yokhazikitsira shuga wamagazi m'mapazi imasokonezeka. Ndipo zimayamba kuchuluka m'magazi, momwe chitetezo chathupi chimagwirira ntchito.

Kuphatikiza apo, shuga ilibe zakudya zopindulitsa. Amatchedwa "zopatsa mphamvu zopatsa mphamvu." Wokondedwa, mosiyana, ali ndi vitamini komanso mchere wambiri. Ndipo ngati muigwiritsa ntchito moyenera, imatha kupatsa thupi zinthu zonse zofunika kuti mukhale ndi moyo komanso thanzi.

Kodi uchi ndi wabwino kwenikweni?

Uchi ndi chinthu chachilengedwe chomwe njuchi zimapanga kuchokera ku timadzi tokongola ta maluwa. Uchi wakhalapo mu chakudya cha anthu kuyambira nthawi zakale, ndipo umagwiritsidwa ntchito zaka 5 500 zapitazo - zonse monga gawo la zakudyazo komanso monga achire komanso prophylactic. Masiku ano, okulitsa kwambiri uchi ndi China (amenenso amawerenga uchi mwachangu), Turkey, USA, Russia ndi Ukraine.

Anthu amadya uchi nthawi zonse - amaika tiyi, kugwiritsa ntchito zakudya zosiyanasiyana zotsekemera komanso zamchere m'maphikidwe, kudya ndi zina zotero.

Uchi ndi chinthu chofunikira, koma mulibe zozizwitsa. Chochita chingathandize kukonza thanzi, koma simuyenera kuchidya pofuna kupewa kapena kuchiza.

Komanso sangakupulumutseni kunenepa kwambiri - uchi alibe mawu oti mafuta amayaka. M'malo mwake, ndizopatsa mphamvu kwambiri: mu 100 g - 330 kcal. Zachidziwikire, izi ndi 60 kcal zochepa kuposa shuga, komanso zambiri.

Uchi kapena shuga?

Ndiye, pambuyo pa zonse, kodi uchi ndi chinthu china kapena ndi chinthu chofanana ndi shuga? Malingaliro amasiyana.

Ngati tiwunika phindu la zakudya, tiwona kuti zinthu zonse ziwiri zili ndi chakudya. Ndipo ndi shuga, osati nthumwi zina za gulu lama carbohydrate, mwachitsanzo wowuma kapena fiber.

Kusiyana kwakukulu - mu uchi pali oimira monosaccharides (shuga ndi fructose), ndi sucrose disaccharide, ndipo shuga amapangidwa kokha ndi ma disaccharides (mamolekyu a sucrose).

Mndandanda wapafupifupi wa glycemic wa uchi ndi 60. Malinga ndi chizindikiro ichi, siwosiyana kwambiri ndi shuga, popeza onse ali ndi pafupifupi mamolekyulu a shuga.

Inde, pali uchi wambiri mu uchi kuposa shuga. Ili ndi madzi ochulukirapo, ndipo shuga ya patebulo imakhala yotsekemera, motero, mumakhala mamolekyulu ambiri a shuga. Mukawonjezera uchi wokazungulira supuni m'malo mwa supuni ya shuga, ambiri timakhala ndi shuga pang'ono. Pakapita nthawi, pamakhala mapindu ake - shuga amatsika.

Koma ngakhale shuga kapena uchi sizingakupatseni kuchuluka kwazitsulo kapena mavitamini C. Kuchuluka kwa mchere ndi mavitamini mu uchi sikupitirira 3% ya Mlingo womwe umalimbikitsidwa tsiku lililonse.

Ngati mukuyesetsa kuti muchepetse shuga, musamadalire uchi., onjezerani mopambanitsa m'masamba, mukukhulupirira kuti uchi ndi wabwino ndipo shuga ndi yoyipa. Chilichonse ndichabwino pang'ono.

Kuphatikizika kwa uchi

Kuphatikiza pa shuga, uchi umakhala ndi china, ndipo ndi "ichi" chomwe chimapangitsa uchi kukhala wamtengo wapatali.

Choyamba, uchi uli ndi mitundu yayikulu ya ma asidi (kuphatikiza amino acid), kotero pH ya uchi imakhala pafupifupi 3.9. Acids (mu nkhaniyi, onunkhira) amapereka kukoma kwa uchi. Kwambiri mu gluconic acid uchi, ma asidi ena achilengedwe amapezeka pang'ono.

Flavonoids, polyphenols, alkaloids, glucosides, ma enzymes osiyanasiyana (mwachitsanzo, catalase, diastase, invertase) ndi zinthu zina zambiri zopangidwa mu njuchi iyi zimayamikiridwa chifukwa cha phindu la uchi.

Pazonse, mankhwala osakanikirana pafupifupi 600 anapezeka mu uchi womwe umapereka mankhwala. Aldehydes, ma ketones, ma hydrocarbons, benzene ndi zotumphukira zake, ma furans ndi zina ndi zina mwa zinthu zotere. Komabe, zitsulo zolemera monga lead, cadmium, ndi arsenic zimatha kupezeka m'maswiti a njuchi.

Ma Flavonoids ndi ma polyphenols ndiwo antioxidants akuluakulu. Mukufufuza, zidapezeka kuti popanga uchi pali mitundu 30 ya ma polyphenols.

"Kuphatikizika" kwa uchi, kapena zomwe sitikuwona ndi maliseche ndipo sitimva ndi masamba opweteka, ndizosavuta kulingalira. Izi zimapangitsa kuti uchi ukhale ndi katundu wathanzi.

Kodi kudya uchi?

Uchi umagwiritsidwa ntchito mwachangu mankhwala azikhalidwe. Komabe, umboni wasayansi wapezedwa kale mokwanira kuti utsimikizire phindu lake. Kafukufuku akuwonetsa
kuti lokoma la njuchi ili ndi antioxidant, anti-inflammatory and antimicrobial. Amathandizanso kupewa kuti achepetse matenda a kupuma thirakiti, kugaya chakudya, mtima ndi mtsempha wamagazi, matenda a shuga ndi oncology.

Mwa kuphatikiza uchi pazakudya zathu za tsiku ndi tsiku, timalimbikitsa thanzi lathu mosadziwa. Komabe, pali zochitika zina pomwe thanzi limayamba kulephera, kenako kugwiritsa ntchito mwanzeru njuchiyi kumatha kupititsa patsogolo thanzi. Nazi nkhani zina zomwe uchi ungathandizire.

Pharyngitis ndi chifuwa. Pakumva zilonda zapakhosi, kutsokomola, uchi ungachepetse zizindikiro zosasangalatsa, kusintha kugona ndikuchepetsa kutupa. Izi zimawonedwa m'maphunziro okhudza ana ndi akulu omwe.

Gastroesophageal Reflux. Potere, uchi umathandizira kupewa zizindikilo zosasangalatsa ndikuchotsa burning.

Gastritis ndi zilonda zam'mimba. Uchi umachepetsa zizindikiro za gastritis, komanso umachepetsa acidity yam'mimba ndikulimbikitsa njira zochizira.

Matenda a shuga. Kuphatikiza pa chithandizo chamankhwala, kugwiritsa ntchito uchi kungathandizenso wodwala matenda ashuga kutsitsa shuga, kuchepetsa kuchuluka kwa mapuloteni otchedwa homocysteine ​​ndi C-reactive, komanso kupangitsa kuchuluka kwa lipids m'magazi.

Oncology. Uchi uli ndi zofunikira zothandizira kulimbana ndi khansa. Izi njuchi chalepheretsa kukula kwa maselo atypical, amachepetsa magawo a magawo awo ndikuwonjezera chitetezo cha mthupi. Mlingo womwe umayenera kutengedwa kuti ulimbane ndi khansa sufotokozedwa, kotero uchi umatha kudyedwa kuphatikiza pa anti-cancer kapena ngati prophylactic.

Matenda a mtima. Kuwonekera kwa ma antioxidants mu uchi kumachepetsa chiopsezo cha mtima. Izi zimalimbikitsa kukula kwa ziwiya zam'mimba, zimalepheretsa mapangidwe amwazi, komanso zimachepetsa makutidwe amtundu wa lipoproteins otsika.

Matenda amitsempha. Ma polyphenols mu uchi amachepetsa neuroinfigueation mu hippocampus, ndiko kuti, mwambiri, amathandizira kukumbukira bwino. Uchi umakhalanso ndi zofanana ndi mankhwala ochepetsa nkhawa komanso mankhwala a nootropic, umalimbana ndi ma radicals aulere, omwe angawononge thupi lonse, kuphatikiza dongosolo lamanjenje.

Pazonse, mankhwala osakanikirana pafupifupi 600 anapezeka mu uchi womwe umapereka mankhwala.

Osangokhala okoma

Uchi ndi njira imodzi yakale kwambiri yochiritsira mabala, ndipo munthawi yathu kugwiritsa ntchito bwino motere kumatsimikiziridwa ndi kafukufuku. Kuunika kochita kafukufuku kwasindikizidwa ku American Journal of Clinical Dermatology, yomwe imatsimikiza kuti uchi ndi chida chothandiza chomwe chimathandizira kuchiritsa kwa mabala: zimathandizira kubwezeretsa minofu ndikuchepetsa kutupa. Komabe, ndikofunikira kuti uchi umagwiritsidwa ntchito.

Maphunziro ambiri agwiritsa ntchito uchi wa manuka, womwe uli ndi zida zapadera zochiritsira. New Zealand ndi kwawo, chifukwa kuli mitengo yambiri ya manuka pomwe maluwa amatulutsa njuchi. Uchi wa Manuka ndi wokwera mtengo, ndipo amalonda ambiri amabera ndi kapangidwe kake. Pofuna kuchiritsa mabala, ndibwino kusankha uchi wotsimikizika wa manuka, pamapaketi ake pomwe pali mawu a UMF 20, akuwonetsa kuchuluka kwapadera kwa manuka pazinthu.

Uchi wamba wabwinobwino wotengera maluwa ena ndiwothandiza. Chokhacho ndikuti uchi uyenera kukhala watsopano, osasweka kapena wosakanizidwa ndi madzi a fructose.

Osati zochulukirapo - zochuluka motani?

Motsogozedwa ndi mfundo yoti masana mumafunikira zakudya zingapo (osati shuga), ndinganene kuti kugwiritsa ntchito uchi sayenera kukhala wambiri. 5 tiyi supuni patsiku ndizokwanira, pokhapokha ngati muli othamanga kapena wochita masewera olimbitsa thupi omwe amafunika kubwezeretsa mphamvu mwachangu. Komabe, kagawo ka mkate wathunthu womwe umakhala ndi uchi umasunga alembi ku keke kapena bala, ndiye kuti kubwezerako nkofunika.

Pofuna kukhosomola kutsokomola, ana amalimbikitsidwa kudya tiyi 1/2 musanagone. supuni (mpaka awiri) uchi. Akuluakulu ayenera kukumbukira muyeso.

Ndikulimbikitsidwa kuyika uchi mpaka 15 ml ya uchi pamabala, kutengera kukula kwa zotupa za pakhungu.

Kutenga MEDotvod

Maswiti a njuchi sayenera kunyamulidwa ndi anthu omwe ali ndi matenda a shuga, komanso omwe shuga ya m'magazi yake ndi mafoni, ngati mankhwala atengedwa kuti akonzedwe (kufunsa kwa dokotala ndikofunikira).

Uchi ndi mankhwala ogwirizana, motero sayenera kupatsidwa (mwatsopano kapena kuwotha) kwa ana osakwana chaka chimodzi. Muyeneranso kusamala mukakhala ndi uchi, njuchi zikuluma ndi mungu: umalowanso mu uchi ndipo umatha kuyambitsa khungu. Kuti mupewe mavuto, yesani uchiwo ndi kuuthira pamalo ocheperako pafupi ndi chopondera. Ngati patatha tsiku limodzi m'malo awa simudzakhala redness kapena kuyabwa, mutha kupitiliza kutikita minofu.

Chonde dziwani: mwa anthu ena, ngakhale uchi wocheperako umatha kuyambitsa mavuto. Zizindikiro zodziwika bwino ndi izi:

• mphumu, chifuwa, kufupika, kupsya mtima
• kuvuta kumeza
• zotupa
• kutupa ndi kuyamwa kwa milomo kapena lilime
• kutupa kwa lilime, pakamwa, pakhosi, kapena pakhungu
• anaphylactic mantha

Mkate wa njuchi

Tsopano, nthawi yozizira, nthawi yoti mutengepo njuchi.

Chifukwa chiyani dzinali limatchedwa mkate wa njuchi? Mwina chifukwa njuchi zothandizidwa zimapereka mapuloteni, mavitamini ndi zakudya zina zopatsa thanzi mthupi lawo. Uchi umawagwiritsa ntchito ngati gwero lenileni la mphamvu, ndipo njuchi sizimadya mungu watsopano. Amapereka mng'oma, ndikuyika mu cell yopanda zisa, kusakaniza ndi timadziti ndi timadzi tam'mimba, ndikusindikiza ndikuphimba ndi uchi pamwamba. Ndiye mungu umayamba kukhala wopaka, njira yovundikira imayamba mkatimo, ndipo chinthu chapadera chimapangidwa - mkate wa njuchi, kapena mkate wa njuchi.

Mkate wa njuchi ulibe mabakiteriya ofunika (Oenococcus, Paralactobacillus makamaka Bifidobacterium), komanso yisiti yofunika ndi bowa.

Pakukula kwa mungu, michere imatha kupezeka mosavuta. Mapuloteni ena amagawidwa kukhala ma amino acid, wowuma amasinthidwa kukhala zovuta zosavuta, ndipo mavitamini amakhala bioavava. Pamawonekedwe awa, mkate wa njuchi umakhala ndi phindu lalikulu kuposa mungu watsopano.

Chifukwa chiyani sizikuipa?

Zakudya zam'mimba za njuchi zimakhala ndi mabakiteriya okhala ndi lactic acid, omwe amaphwanya shuga, zomwe zimapangitsa kuti lactic acid itulutsidwe, ndipo pH imatsika kuchoka pa 4.8 mpaka pafupifupi 4.1. Mlingo wa pH uyu ndi wotsika kwambiri kuposa kukula kwa tizilombo tating'onoting'ono tambiri (pH 4.6), choncho mkate wa njuchi umatetezedwa kuti usawonongeke.

Kodi ntchito?

Popeza kapangidwe ka mkate wa njuchi kumakhala kosiyana kwambiri, ndizovuta kupeza mayankho otsimikizika okhudza zaumoyo wake, makamaka kuyerekezera zotsatira

maphunziro osiyanasiyana. Kafukufuku ochulukirapo wachitika pa mungu wapadera, kapangidwe kake ndi zotsatira zake zaumoyo.

Alimi ndi alimi okonza njuchi amalimbikitsa kuti azidya mkate wa njuchi nthawi ya chisanu, nthawi yozizira komanso yophukira, pomwe thupi limayamba kugwidwa ndi mavairasi ndi mabakiteriya nthawi yozizira, ndiye kuti pali zinthu zochepa zomwe zimapangidwa mwatsopano m'zakudya ndipo palibe dzuwa lokwanira. Perga ndi yoyenera pokhapokha pakufunika kuthana ndi kutopa, kusintha kusintha kwamphamvu ndikuwonjezera mphamvu. Ndikulimbikitsidwanso pokhudzana ndi matenda osiyanasiyana: kuchepa magazi, kudzimbidwa, matenda amtima, matenda a chiwindi, ndi zina zambiri.

Njuchi zimapangidwa chifukwa chake, ngati pali zina zomwe zimapangidwa ndi mungu, mikate ya njuchi imathandizanso.

Kodi ndingadye mkate wambiri wa njuchi?

Palibe malingaliro a sayansi, koma mu mankhwala azachikhalidwe munthu wamkulu amalimbikitsidwa kuti asamadye supuni ziwiri zokha za buledi wa njuchi patsiku. Ana - osaposa supuni. Zachidziwikire, simuyenera kutenga mkate wa njuchi ngati mkate chifukwa cha dzina lomweli. Mkate wa njuchi sukonzedwa kuti udyedwe zochuluka.

Sitikulimbikitsidwanso kugwiritsa ntchito mkate wa njuchi musanagone, chifukwa umatha kuchita zinthu motsitsa.

Ndikofunika kutenga mankhwalawa m'njira yophunzirira - mwezi uliwonse, kangapo pachaka.

Ngati mkate wa njuchi mu mawonekedwe ake osadetsa kulawa kwawo, ungaphatikizidwe ndi uchi.

Mtengo Wokonzekera wa Zakudya *

100 magalamu a mkate wa njuchi muli:

• Mtengo wamagetsi - 400 kcal (supuni imodzi - 40 kcal)
• Chinyezi - 24%
• Mapuloteni - 23%
• Shuga - 40%
• Mafuta - 4%
• CHIKWANGWANI - 10%
• Mtengo wa zakudya zimatengera mtundu, kuchuluka kwa mungu ndi zinthu zina.

Mapangidwe a mkate wa njuchi ali ndi mitundu pafupifupi 240 yogwira mankhwala.
kuphatikizapo izi:

• Mavitamini: gulu B, carotenes, E, D, K ndi C.
• Maminolo: chitsulo, phosphorous, calcium, selenium, potaziyamu, magnesium ndi mchere wina zazing'ono.
• Ma Amino acid, kuphatikizapo onse ofunika.
• Ma antioxidants: ma phenols, flavonoids, phytosterols, etc.
• Enzymes ndi coenzymes: amylase, phosphatase, cosimase, ndi zina.

Zofunika kwambiri pa mungu ndi mkate wa njuchi

Antibacterial - Amakhudza mwamphamvu mabakiteriya Gram + ndi Gram-, komanso mafangasi osiyanasiyana.

Anticancer - cytotoxic zotsatira chifukwa makamaka cha phenolic mankhwala. Ma antioxidants omwe alibe phenols nawonso ndiofunikira.

Antioxidant - kuchuluka kwa ma polyphenols, limodzi ndi tocopherols ndi carotenoids, amalimbana ndi zovuta kusintha kuti asawononge zotsatira zoyipa zaumoyo.

Nutrient - Perga ili ndi mapuloteni ambiri ndi ma amino acid, mashuga ndi mafuta achilengedwe ofunikira.

Hepatoprotective (kuteteza chiwindi) - amatha kutsitsa zolemba zamtundu wa oxidative ndikusintha magawo amwazi amwazi.

Anti-kutupa - phenolic acid, flavonoids ndi phytosterols - zinthu zazikulu zomwe zimapereka anti-yotupa.

Cardioprotective (kuteteza mtima) - pothandiza pamtima ndi kuzungulira kwa magazi, munthu ayenera kuthokoza mafuta acids, phospholipids, flavonoids, phytosterols ndi tocopherols.

Kuchepetsa kuchepa kwa magazi - kudya njuchi mkate ndi mungu kungathandize kukulitsa kuchuluka kwa hemoglobin.

Ubwino wa uchi 100 g wa mankhwala

Mtengo wa bulauni * shuga 100 g wazinthu

Fananizani uchi ndi shuga, momwe zimasiyanirana komanso zofanana

Choyamba, shuga amagwiritsidwa ntchito kumakometsa chakudya, pomwe uchi ungagwiritsidwenso ntchito ngati mbale yodziyimira pawokha. Kusiyana kumeneku sikumasokoneza mawonekedwe onse, ndipo uchi ndi shuga zimanyamula chakudya, zimakhala ndi glucose ndi fructose, yomwe, ikamamwa, imachita chimodzimodzi, ndiyo:

• Fructose imasokoneza chiwindi, chomwe chimatha kuyambitsa kuwoneka molemera kwambiri, chikuwonetsedwa mu kuchuluka kwa lipid mu minyewa ya chiwindi, shuga.
• Ndi chiwonongeko cha fructose ndi shuga m'thupi la munthu, kunjenjemera kwa kuwonjezeka kwa shuga m'magazi.

Zokhudza shuga ndi fructose mu zakudya zotsekemera, izi ndizosiyanasiyana:

• Mapangidwe a uchi: 40% mpaka 30% (fructose ndi glucose) ndi 30% (madzi, mungu, mchere),
• Mapangidwe a shuga: 50% mpaka 50% (fructose ndi glucose).

Zowoneka zofanana ndendende poyamba, zimapangitsa kuti azitha kumumeza chakudya, pomwe glycemic index ya uchi ndiyotsika kuposa shuga. Ponena za izi, shuga amakulolani kukweza msanga kuchuluka kwa shuga m'magazi, chifukwa amakhala ndi fructose yambiri ndipo alibe mchere wofunikira.

Ponena za zopatsa mphamvu, ndizapamwamba kwambiri mu uchi, pomwe ndiwotsekemera kuposa shuga, kotero gawo laling'ono lidzafunika kuti litsekedwe. Mulimonsemo, zinthu izi siziyenera kukhala zosalamulirika, zimakhala ndi zovuta, makamaka, munthu amatha kupeza mapaundi owonjezera mwachangu.

Kodi uchi ndi chiyani?

Palibe amene angaganizirepo za kugwiritsa ntchito shuga ngati mankhwala, koma uchi kuchokera nthawi zakale umadziwika kuti mchiritsi wamphamvu. Chochilengedwe chachilengedwechi chimapangidwa ndi njuchi, kutengera ndi nthawi yomwe maluwawo amatulutsa ndi maluwa, uchi umatha kukhala ndi mtundu wina. Linden, mpendadzuwa, golide wabwino, pomwe mtengo wa mthethe, ndimaso wamafuta, m'malo mwake, ndimtundu wakuda.

Kuphatikiza pa fructose ndi glucose amene tatchulazi, uchi ali ndi mavitamini ambiri komanso michere, ma amino acid, ma enzyme, ndi antioxidant wamphamvu. Mu uchi wakuda, kapangidwe kake kamakhudzidwa kwambiri, kamapambana kuwunika mu kuchuluka kwa ma antioxidants ndi ma enzyme. Poyerekeza ndi shuga, womwe umapezeka ndi kukonzanso, uchi umakhala wamoyo ndipo sufunikira kuyeretsedwa kowonjezereka.

Ubwino wa uchi:

1. Chochita chimatha kupulumutsa munthu ku kutsokomola, chimathandizira mabakiteriya omwe anasonkhana pakhosi, amathandizira kupuma, amalimbitsa chitetezo cha mthupi.
2. Uchi umachepetsa munthu momwe alili. Kafukufuku akuwonetsa kuti pamaso pa ziwonetsero kwa mungu wambiri, odwala amapatsidwa uchi wa birch, womwe umachepetsa kwambiri zizindikiro za chifuwa.
3. Uchi ndi mankhwala antiseptic omwe amatha kupangitsa kuti tizilombo tating'onoting'ono, kaya tizigwiritsa ntchito mkati kapena kunja. Zotsatira zakufufuza zikuwonetsa kuti mothandizidwa ndi uchi, mutha kuchiritsa mabala, zilonda zam'mimba, timalimbikitsidwanso kuti mugwiritse ntchito kupsa, kukhalapo kwa dermatitis ya seborrheic. Kuti muchepetse izi, ndikofunikira kugwiritsa ntchito uchi wopanda mafuta.
4. Mavitamini ndi michere yopezeka mu uchi imatha kuwonjezera chitetezo chamthupi, munthu amayamba kugonjetsedwa ndi ma virus komanso matenda ena.
5. Uchi umakhala ndi ma enzymes omwe amathandizira kugaya chakudya.

Kodi vuto la uchi ndi chiyani?

• Chogulitsachi chimakhala ndi zopatsa mphamvu zambiri, supuni imodzi imakhala ndi zopitilira 60, pomwe shuga yemweyo amafika 50 calories. Kugwiritsa ntchito uchi mopitirira muyeso kumatha kuwononga thanzi lanu.
• Ndi zoletsedwa kupereka uchi kwa ana kwa chaka chimodzi, amatha kuyambitsa botulism ya ana. Matendawa samakhala pafupipafupi, ana okalamba samakhudzidwa, ndipo mu makanda amatha kuwoneka ngati matumbo amtumbo, ulesi, kulira kwambiri.
• Kupanga njuchi kumathandizira kuchuluka kwa shuga m'magazi, ndimamwa pafupipafupi komanso moperewera izi zimatha kubweretsa matenda amtundu wa 2 shuga, kunenepa kwambiri, komanso mavuto amthupi.

Kodi shuga ndi chiyani?

Chochita chotsekemera chimapezeka pokonza nzimbe kapena masamba a shuga, njirayi imachitika m'malo opanga, pogwiritsa ntchito mankhwala apadera. Kutengera zopangira ndi mtundu wa zopangidwira, shuga amatha kusiyanasiyana, kukhala oyera ndi bulauni, palinso shuga wosasakanizidwa, ufa, shuga. Nthawi zambiri, shuga yoyera komanso ya bulauni imagwiritsidwa ntchito ngati chakudya. Zotsirizazi ndizothandiza pang'ono, popeza zimakhala ndi zochepa zomwe zimatsata.

Mavuto A shuga

• Mkulu wa glycemic index amathandizira kuwonjezeka kwa shuga m'magazi. Kudumpha lakuthwa kumapangitsa munthu kukhala ndi mphamvu, komanso mwachangu, pakapita kanthawi, kukhumudwa, kutopa kokwanira, kuwodzera kumawonekera, ndipo ntchito idatayika. Mtsogolomo, zovuta zoterezi zimatha kuyambitsa matenda a shuga a 2, ndipo kugwiritsa ntchito kwambiri komanso pafupipafupi, kumayambitsa kunenepa kwambiri, matenda a mtima.
• Vuto kagayidwe ka fructose limayika zovuta pa chiwindi, zomwe zingayambitse kuyikika kwamafuta m'chiwindi, pazitseko zamitsempha yamagazi ya cholesterol ndi kulemera kwathunthu.
• Vuto lina ndi shuga ndi mapangidwe a caries.
• Kuperewera kwa michere yomwe imapezeka mu uchi kumapangitsa kuti shuga akupukusidwe.

Wokondedwa ndi shuga, zabwino zonse ndi zoipa kapena ndibwino kugwiritsa ntchito?

Kuchokera pazonsezi pamwambapa, titha kunena kuti uchi ndi shuga wambiri yodwala zingayambitse matenda a shuga 2, kunenepa kwambiri, matenda amtima. Chifukwa chake, mulimonse, njirayi iyenera kuyang'aniridwa. Ponena za kutsekemera, uchi umapindulitsanso, umapukusa bwino, umanyamula mavitamini, michere yaying'ono ndi micro, michere, ma amino acid, ndipo umathandizira kukulitsa chitetezo chathupi.

Komanso, uchi ndi antioxidant wamphamvu, umathetsa mavuto obwera chifukwa cha kusintha kwaulere m'thupi, komwe kumalepheretsa ukalamba. Kugwiritsa ntchito uchi pang'onopang'ono, simukuika pachiwopsezo chilichonse, koma limbitsani thupi lanu. Popeza ndaganiza zosintha shuga ndi uchi, ndibwino kugula chovala chamdima, chili ndi ma enzymes ena komanso zinthu zina zofunikira. Za kuchuluka kwa shuga kapena uchi, komwe kudzakhala kotetezeka kwa anthu, ziwerengero zotsatirazi zamasiku onse zimawonekera:

• Akazi osaposa 6 supuni.
• Amuna osaposa supuni 9.

Izi ndi zofananira tsiku lililonse, zomwe siziyenera kupitirira; zidachotsedwa ndi asayansi aku America ku Association of Cardiology. Kuchuluka kwa shuga omwe amadya sikuyenera kupitirira 100 calories kwa azimayi ndi ma calories a 150 kwa amuna, akhale madzi, timadzi tokoma, tomwe sitingayezedwe ndi ma spons.

Upangiri wachipatala pakuchepetsa uchi ndi shuga

• Mumazolowera kumwetulira tiyi, kudya uchi mosiyana, kenako gwiritsani ntchito theka monga mwa nthawi zonse. M'malo mwa zigawo ziwiri, onjezani chimodzi, ndipo mutazolowera, chepetsani gawo ndi theka. Njira zotere popanda kuchita khama zimachepetsa shuga zomwe zimamwa.
• Ngati mukufuna kusiya kugwiritsa ntchito shuga, gwiritsani ntchito zonunkhira zamasamba ndi mankhwala ochokera ku zitsamba. Kapangidwe kakang'ono ka vanila, sinamoni, ginger amasintha kukoma kwake, ndikupanga zina zotsekemera. Mutha kuwonjezera zonunkhira zakumwa zonse zakumwa ndi zophika, phala.
• Gwiritsani ntchito puree ya zipatso kuchokera ku maapulo, nthochi m'malo mwa shuga, ndiye kuti, m'malo mwake sizingagwire tiyi, koma zingakhale zothandiza monga chimanga ngati mbale ina. Izi zikugwira ntchito kwa zipatso ndi ndiwo zamasamba, koma sizingakhale zamzitini mu madzi.

Gwiritsitsani mwazonse, ndiye kuti uchi kapena shuga sizingakuvulazeni, koma ndibwino kuti mutsatire malingaliro a madokotala, m'malo mwa uchi ndi shuga.

Ngati mwapeza cholakwika, chonde sankhani gawo ndikusindikiza Ctrl + Lowani.

Chidule: Zomwe zili m'nkhaniyi ndizongodziwa zambiri. Ndikulimbikitsidwa kukaonana ndi katswiri (dokotala) musanagwiritse ntchito malangizo omwe afotokozedwa m'nkhaniyi.

Kodi mumakonda nkhaniyo? Kulembetsani ife ku Yandex Zen. Mwa kulembetsa, mudzazindikira zonse zolemba zosangalatsa komanso zothandiza. Pitani ndikulembetsa.

Zomwe mkati

Mu supuni ya uchi pali mavitamini a B (ofunikira tsitsi lokongola ndi misomali yolimba, komanso kuti muchepetse kagayidwe koyenera), ascorbic acid (amateteza thupi ku matenda osiyanasiyana ndikuchepetsa kukalamba), calcium yofunikira mano, potaziyamu yothandiza mtima, yofunika kwa magazi, chitsulo ndizofunikira pa thanzi la zinc.

Kuphatikiza apo, uchi ungagwiritsidwe ntchito ngati prophylactic mu nthawi yozizira, chifukwa zimakhala ndi zinthu zapadera zomwe zimathandizira kuchepetsa mawonetsedwe a matendawa. Zowona, izi zimagwira ntchito pokhapokha kuzizira sikunayambike, koma ndizosatheka kuchiritsa matenda osiyidwa kokha mothandizidwa ndi uchi.

Tambala wosankha

Mukamasankha uchi, Choyamba samalani ndi mitundu yake. Kutengera ndi zomwe zikuchokera, uchi ndi maluwa ndi maluwa. Chigwa ndichotseredwa ndi masamba. Kuti mulawe, phukusi limafanana pang'ono ndi timaluwa tamaluwa, ndipo ngati kulibe maluwa pang'onopang'ono, njuchi sizinyansidwa ndi matabwa. Zowona, ngakhale amafanana ndizokonda zake, uchi wauwoli siwothandiza kwenikweni kuposa uchi wa maluwa. Nthawi zambiri imakhala ndi mthunzi wakuda ndipo imasowa fungo labwino la mbewu. Uchi wotere umagwiritsidwa ntchito ngati chowonjezera ku confectionery.

Mithunzi yamtundu wa maluwa ndi osiyanasiyana - kuyambira chikaso chofiyira mpaka pabuka komanso mbewa. Mitundu ya uchi wopepuka imapezeka ku inflorescence a linden, mpendadzuwa, mthethe, wamdima - kuchokera ku buckwheat, milkweed.

Nthawi zina pogulitsa mungapezenso uchi wonyenga. Zimapezeka ngati njuchi sizinamasulidwe mumng'oma ndikuwadyetsa shuga. Ubwino wa chinthu choterocho mulinso kuposa shuga wamba. Tsoka ilo, ndizosatheka kuzindikira uchi ngatiwo popanda kusanthula mwapadera mankhwala. Chifukwa chake, muyenera kungodalira kukhulupirika kwa wogulitsa.

Sitolo yogula uchi uyenera kukhala mugalasi kapena chidebe chamatabwa chokhazikika, kutali ndi zinthu zonunkhira - uchi umatenga fungo lamphamvu.

Buku lathu

Uchi wa njuchi ndi gwero lama chakudya osavuta: shuga, fructose ndi sucrose. Uchi ndi pafupifupi wachitatu kuposa shuga. Ili ndi mavitamini pafupifupi onse, ngakhale pang'ono, michere, komanso michere yama michere ndi michere. Ma alkaloids, maantibayotiki ndi zinthu zina zomwe zimagwira ntchito pazamoyo zimapezeka mu uchi wachilengedwe, womwe umatha kukhala wothandiza m'matenda ena. Komabe, izi zimangokhudza chilengedwe, osati kunena uchi, njuchi zikapatsidwa shuga.

100 g uchi uli ndi 328 kcal, ndi 100 g shuga - 399 kcal.

Uchi ndi wofunika kwambiri kuposa shuga, koma mlingo wake wa tsiku ndi tsiku sayenera kupitirira 30-60 g, wogawika muyezo waukulu. Koma nthawi yomweyo, ndikofunikira kuchepetsa kumwa kwa maswiti ena pamlingo wa 1 g shuga = 1.25 g uchi.

Kodi uchi ndi uti

Mphamvu za uchi zimadalira mtundu wa maluwa timadzi tokongola komanso nthawi yomwe timasonkhanitsa. Nthawi zambiri pogwiritsira ntchito maluwa a winem maluwa a May, mthethe kapena uchi wothimbirira, chifukwa mitundu imeneyi imakhudza kwambiri vinyo.

Heather ndi mgoza zimapereka kuwawa kwambiri, mpendadzuwa umabweretsa astringency wambiri, komanso uchi wa buckwheat - matani a caramel ndi mpweya wamphamvu.

Uchi wa acacia - njira yabwino kwambiri

Ndikofunika kwambiri kuti mukhale otsimikiza za uchi, chifukwa chogulidwa kuchokera kwa ogulitsa osadalirika chimatha kukhala ndi zosayera (ufa, wowuma, molasses, ndi zina zotere) kuti ngakhale mutakhala tinthu ting'onoting'ono timangowononga vinyo.

Chopatsa uchi, chabwino, koma chilichonse, ngakhale chokhala ndi maswiti, chidzatero.

Kukula kwa shuga ndi uchi mu vinyo

Uchi umakhala ndi 65.6 mpaka 84.7% shuga, avareji ndi 76.8%. Izi zikutanthauza kuti m'malo mwa 1 makilogalamu a shuga mu Chinsinsi, uchi wa 1.232 ukufunika. Zizindikiro zolondola zowonjezera shuga za chimbudzi zimatha kupezeka pogwiritsa ntchito mita ya shuga ya hydrometer.

Tiyeneranso kukumbukira kuti 1 makilogalamu a shuga mumakhala kuchuluka kwa malita 0,6, ndi 1 makilogalamu a uchi - 0,893 malita. Pankhani ya uchi, kutsitsa acidity ya liziwawa ndi madzi kapena madzi amadzimadzi kumafunikira malita 0,293.

Kukonzekera uchi

Uchi uliwonse umakhala ndi zosokoneza vinyo:

• tizilombo toyambitsa matenda omwe timayambitsa matenda a vinyo,
• sera zotsalira ndi kununkhira kwa sera, kamene kamanyoza organoleptic,
• Mapuloteni - perekani chinyezi chosatha,
• zoteteza zachilengedwe zomwe zimasokoneza phokoso la yisiti ya vin,
• organic acid - mosasinthika amasintha kukoma kwa chakumwa.

Njira yokhayo yakuchotsera zolakwikirazi ndi kuwira. Pambuyo pakuthira kutentha, uchi umataya katundu wake wopindulitsa, koma udzakhala wotetezeka ngati mungagwiritse ntchito wort.

Yophika ndiyo njira yokhayo yowonjezera uchi ku vinyo popanda chiwopsezo.