Ngati muli ndi matenda a shuga, kapena muli pachiwopsezo chachikulu chotenga matenda a shuga, mwina mwamvapo nkhani yakuti uchi ndi wabwino kuposa shuga. Ambiri aife timaganiza kuti uchi ndi wachilengedwe choncho sungawononge chilichonse. Koma kodi ndi zoonadi? Uchi ndi mtundu wina wa shuga, zomwe zikutanthauza kuti ndi chakudya cham'thupi. Chifukwa chake monga munthu wodwala matenda a shuga, makamaka ngati mugwiritsa ntchito mankhwala monga insulin, muyenera kusamala kwambiri ndi kuchuluka kwa chakudya chomwe mumadya patsiku. Tiyeni tikambirane izi mwatsatanetsatane lero.
Kodi kwenikweni mu uchi muli chiyani?
Mwachidule, uchi ndi chinthu chotsekemera chomwe chimapangidwa ndi njuchi kuchokera ku timadzi tokoma. Madzi tokoma awa amagawidwa kukhala shuga wamba mkati mwa njuchi. Popeza amawonjezedwa ku zakudya zomwe timagula kusitolo, uchi umagweranso m'gulu la "Shuga Wowonjezeredwa."
Uchi ndi chakudya chomwe chimakhala ndi chakudya chambiri chomwe chimakhala ndi chakudya cham'mimba. Ndiko kuti, chimakhala ndi shuga wosavuta wotchedwa shuga ndi fructose.
Tangoganizirani, supuni imodzi ya uchi wamba ili ndi:
- Pafupifupi ma calories 61
- Magalamu 17 a shuga
- Magalamu 17 a chakudya
- Mapuloteni ndi ulusi wochepa kwambiri
Kuonjezera apo, palinso michere ina monga potaziyamu, calcium, ndi vitamini C, koma kuchuluka kwake sikokwanira konse. Choncho palibe chifukwa choyang'ana uchi kuti upeze zakudya.
Uchi kapena shuga? Kusiyana kwakukulu ndi chiyani?
Ili ndi funso lomwe aliyense ali nalo. Pali kusiyana kwakukulu pakati pa uchi ndi shuga woyera womwe timagwiritsa ntchito. Chofunika kwambiri mwa izi ndi Glycemic Index (GI).
Mwachidule, glycemic index (GI) ndi muyeso wa momwe chakudya chomwe timadya chimakwezera shuga m'magazi mwathu mwachangu. GI ikakwera, shuga m'magazi imakwera mwachangu.
Tiyeni timvetse kusiyana kumeneku momveka bwino kuchokera pa tebulo ili m'munsimu.
| Mutu woyerekeza | Uchi | Shuga woyera (Shuga wa pa tebulo) |
|---|---|---|
| Zakudya | Lili ndi mavitamini ndi michere yochepa kwambiri. Lili ndi mphamvu zoteteza ku ma antioxidants. | Mulibe mavitamini kapena mchere uliwonse ndipo amaonedwa kuti ndi "ma calories opanda kanthu." |
| Glycemic index (GI) | GI ya chakudya ndi pafupifupi 50 (yapakati). Imakweza shuga m'magazi, koma pang'onopang'ono pang'ono kuposa shuga. | GI ndi pafupifupi 80 (yokwera). Imakweza shuga m'magazi mwachangu kwambiri. |
Monga mukuonera patebulo ili, uchi ndi njira ina yabwinoko pang'ono m'malo mwa shuga. Izi zikutanthauza kuti, ngakhale mutagwiritsa ntchito uchi, shuga m'magazi mwanu adzakwera kwambiri. Chifukwa chake, n'zovuta kuganiza kuti munthu wodwala matenda ashuga adzapindula kwambiri akasintha shuga ndi uchi.
Ndiye kodi munthu wodwala matenda a shuga sangadye uchi?
Palibe lamulo loti simuyenera kudya. Koma muyenera kusamala kwambiri ndi zinthu izi.
Ngakhale uchi uli ndi GI yotsika poyerekeza ndi shuga woyera, ulinso ndi shuga wotchedwa fructose ndi glucose. Izi zimagayidwa mwachangu ndi matupi athu. Chifukwa chake, ngati mugwiritsa ntchito insulin, muyenera kuyang'anira mosamala shuga onse omwe mumadya, kuphatikizapo uchi.
Chofunika kwambiri ndi kugawa chakudya. Pali kusiyana kwakukulu pakati pa kuwonjezera madontho ochepa a uchi mu tiyi yanu ndi kuwonjezera supuni zingapo za uchi mu chakudya chanu.
Choncho, chinthu chabwino kwambiri kuchita ndikulankhula ndi dokotala wanu kapena dokotala amene amakulangizani za matenda a shuga ndikufunsani kuchuluka kwa uchi komwe kuli kotetezeka kuti mudye patsiku.
Kodi ndi zoona kapena ayi kuti uchi ndi "wabwino" pa matenda a shuga?
Akatswiri sagwirizana pankhaniyi. Kafukufuku wina wasonyeza kuti uchi uli ndi mphamvu zoletsa kutupa komanso zoletsa kutupa. Izi zitha kukhala zofunika chifukwa anthu omwe ali ndi matenda ashuga amatha kukhala ndi kutupa kwambiri m'thupi lawo. Komabe, pali zipatso ndi ndiwo zamasamba zambiri zomwe zimapereka ma antioxidants awa popanda kuwonjezera shuga m'magazi.
- Kafukufuku wina waung'ono wasonyeza kuti kudya mitundu ina ya uchi kumachepetsa pang'ono kuchuluka kwa shuga m'magazi m'mawa.
- Komabe, kafukufuku wina akusonyeza kuti anthu omwe amadya uchi wambiri tsiku lililonse amakhala ndi mayeso apamwamba a HbA1c , omwe amasonyeza kuchuluka kwa shuga m'magazi m'miyezi 2-3 yapitayi.
Popeza kafukufuku wambiriyu adachitika pogwiritsa ntchito magulu ang'onoang'ono, asayansi akuti kafukufuku wowonjezereka akufunika kuti anene motsimikiza ngati uchi uli ndi phindu lililonse pa matenda ashuga.
Ndi mtundu wanji wa uchi womwe ndi wabwino kwa munthu wodwala matenda ashuga?
Pali mitundu yoposa 300 ya uchi padziko lonse lapansi. Nthawi zambiri timaupeza m'njira ziwiri:
1. Uchi Wosaphika: Uwu umasungidwa m'botolo mwachindunji kuchokera mumng'oma. Popeza palibe kusefedwa kokwanira, michere yachilengedwe ya uchi, ma antioxidants, ndi mungu wa njuchi zimasungidwa.
2. Uchi Wosefedwa/Wosaphikidwa: Uchiwu umakonzedwa mwa kutentha (kuwupaka), kusefa bwino, ndikuchotsa tizilombo toyambitsa matenda kuti zikhale zosavuta kusunga. Zakudya zina zimatha kuwonongeka panthawiyi. Nthawi zina, shuga amathanso kuwonjezeredwa ku izi.
Mitundu yonse iwiriyi ingakweze shuga m'magazi mwanu. Komabe, ngati mukusankha munthu wodwala matenda a shuga, uchi wosaphika, womwe ulibe shuga wowonjezera ndipo uli ndi zopatsa thanzi pang'ono, ndiye chisankho chabwino kwambiri.
Uthenga Wopita Nawo Kunyumba
- Ngakhale uchi ndi chinthu chokoma mwachilengedwe, umakweza shuga m'magazi mwanu, koma umatero pang'onopang'ono kuposa shuga woyera.
- Ngati muli ndi matenda a shuga, mutha kugwiritsa ntchito uchi, koma pang'ono kwambiri . Ndipo musaiwale kuuwerengera mu chakudya chanu cham'mawa.
- Ngati musankha, uchi wosaphika , womwe ulibe shuga wowonjezera, ndi njira ina yabwino kuposa uchi wokonzedwa.
- Musanawonjezere uchi muzakudya zanu, onetsetsani kuti mwalankhula ndi dokotala wanu kuti akupatseni upangiri pa kuchuluka koyenera komanso kotetezeka kwa inu.
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