Basa zvokudya muna cheshuga, kana kuti haagoni kudya cheshuga

"Sweet Ropa" - chaizvoizvo rinoshandurwa sezvo rechiGiriki rokuti "shuga ropa", iro rinoreva zviri shuga ropa (shuga). In hwakanaka womunhu muviri mufananidzo shuga (shuga) kuti chichizouya muviri zvinosanganisira makabhohaidhiretsi uye zvichiitika mune zvomudumbu turakiti, uye akatuma kupinda muropa, mumabhatiri zvinokosheswa 3,3 - 5,5 mmol / L, asi dzimwe tsika dzakadaro munhu anonzwa zvinoitika. Somugumisiro kunzwisisa nokukanganisika transformations kuti atore nzvimbo mumasero omuviri yaipiwa neropa, uye shuga aumbwa uchiora ATP - adenosine-3-phosphoric asidhi - rakasiyana tsime simba nokuda muviri mupenyu. Vamwe nhengo (semuenzaniso uropi) anoshandiswa sezvo simba shuga. Kana muviri akagamuchirwa makabhohaidhiretsi akawanda kwazvo, ipapo shuga achapiwa akataura pamwero. Zvakawandisa shuga ne maitiro pamwe pancreatic kemikari iri kutendeukira glycogen (polysaccharides), muviri iiswe chiropa uye tsandanyama zviri kuchengeterwa kana yokusava shuga muropa. By achideredza ropa shuga wevasungwa kuti glycogen ndiko wakavanamatira Shuga. It unopinda ropa, kutsigira kurudyi pamwero glycemic indekisi. Kana rwatata haasi kukwanisa kuva jekiseni zvokuti zvinodiwa processing yose zvakawandisa huwandu shuga kuti glycogen, yose shuga anopinda ropa, iro anowedzera ayo wevasungwa ikoko kunoitika hyperglycemia. Ndicho chikonzero chaanoziva chirwere cheshuga - chirwere umo rwatata unobereka kukwana jekiseni kana kana kwakakanganiswa kudyidzana mashandiro insulin uye muviri masero.

Mhando cheshuga

chiropa masero, adipose zvinyama uye tsandanyama shuga kupatsanurwa chete maitiro pamwe jekiseni. mitumbi aya anonzi jekiseni-kuzvimiririra. Other miviri - non-jekiseni zvaanoda - havadi jekiseni iri kubudiswa shuga (uropi somuenzaniso). Kana rwatata haasi kukwanisa kutanga jekiseni iri raida mari, mumuviri rokutanga mhando kunokudziridzwa chirwere cheshuga - jekiseni. Pakadaro, kana coherence akashatirwa kudyidzana insulin yakakodzera uye shuga nokuda processing masero, pane mhando rwechipiri rwechirwere cheshuga - jekiseni-kuzvimiririra. Nokuti zvose Mhando chirwere cheshuga inozivikanwa kuunganidza shuga muropa pamusoro vakaomerwa sandara, uye masero muviri asi avo nhengo kuti vari yakazvimirira jekiseni, simba-nzara - havawani huru kunobva simba - shuga.

Zvinokonzera chirwere

1 chirwere cheshuga mhando muuduku uye anova mumakore kuyaruka kana duku vayaruka. Chikonzero mangwanani chirwere yakadaro iri majini susceptibility iri muviri uye mawa chiito kumuvengi zvinoita - kushushikana, kutapukirwa noutachiona, kushaya zvokudya zvinovaka muviri, kushaya mavhitaminzi uye kuronda zvinhu.

Chirwere cheshuga mhando 2 - Mugove vakura uye vakwegura. Inokonzera - nhodzera, kufutisa, atherosclerosis, BP.

haushandi chikafu

Diet nokuti Cheshuga vaviri mhando cheshuga yakaoma. Chirwere cheshuga Kudya vanofanira Zvakanakisa ne 20% inofanira mapuroteni, 30% - mafuta (zvimwe muriwo mavambo), 50% - "-refu vachiridza" makabhohaidhiretsi, kureva, avo vari yokuita zvinoitwa muviri nyore. Zvokudya zvinofanira zvakazara mavhitaminzi uye zvicherwa, kunyanya vhitamini C, A, E, boka B uye chiya chisingadiwi zvinhu pakutanga - ayodhini, simbi, zingi, manganese. Zvakafanira kuti kutsiva vamwe (zvakaipa chirwere cheshuga) nezvimwewo - njodzi uye anobatsira. Uye anofanira kuziva zvakajeka chii zvaunogona uye haagoni kuva chirwere cheshuga. The daily govera zvinokosha kuva kuverenga macalorie.

Asingabviri kudyiwa mu cheshuga?

For kwomuzvarirwo carbohydrate muviri mumuviri kubatsira shuga kutambura chero mhando chirwere, vanofanira kunze zvokudya nyore digestible makabhohaidhiretsi. Izvozvo asingabviri kudyiwa ne mhando 1 cheshuga? It - shuga, shuga zvayo yakachena chimiro uye zvose culinary zvigadzirwa, zviri Pfungwa izvo zviri zvokudya izvi: aizikirimu, yaiitwa yakapfupikiswa inotapira mukaka, kofi uye koko, mumigwagwa yakawandisa motokari, syrups, mumigwagwa yakawandisa motokari, anochengetedza, jamhu, marmalade, zvinwiwa, uchi, chero chikanywa , kubika chingwa. Kupa kutapira chikafu sweeteners, izvo vanosarudzwa zvichienderana kupisa kurapwa zvokudya. Izvo michero nemiriwo zvaparadzwa cheshuga ari cheshuga pamwe kwairayirwa kuverengwa macalorie nezuva zvokudya? Avo umo 100 magiramu zviri carbohydrate zviri anopfuura 10 magiramu ndiyo romuriwo: nembatatisi, mutema bhinzi, beets, makabheji, kohlrabi, parsnips, parsley, makarotsi, bhinzi, hanyanisi. Michero: mabhanana, mazambiringa, pineapples, persimmons, maonde, misi, apricots, matamba, Cherry, mapichisi, peya, mulberry, puramu, gomo dota, tsvuku uye Aronia. Michero: mastrawberry uye mastrawberry, mahabhurosi, blueberries, currants (chero), rosehips. Izvozvo asingabviri kudyiwa pamwe mhando 2 cheshuga? Products uye culinary zvigadzirwa, izvo hazvibvumidzwe pana mhando 1 cheshuga. Asi, mukuwedzera, unofanira kuita zvinoenderana mamwe mitemo kubatsira protivoskleroticheskim muviri. Inofanira vanobatanidzwa zvokudya faibha, bran chingwa zvikuru pasi-mafuta miriwo, nechepazasi mafuta nezuva kudya - kunyanya kana kufuta.