Ndi mitundu yambiri ya shuga yowonjezera kunja, ndi zachilengedwe kudabwa ngati wina ali bwino kwa inu kusiyana ndi ena. Koma ngakhale pali kusiyana pang'ono pakati pa uchi, shuga ndi zina zowonjezera , yankho lalifupi ndilokuti uchi ndi shuga zonse zinawonjezera shuga ... chinachake chimene thupi lako silikusowa ndi zomwe muyenera kuyesa zakudya.
Uchi Ndi Wachilengedwe Chambiri; Sizili Zabwino?
Kawirikawiri amaganiza kuti uchi ndi wathanzi kuposa shuga. Ndiponsotu, ndi "zachirengedwe" kuposa shuga woyera woyera ndipo ali ndi mbiri yakale yogwiritsira ntchito mankhwala ochizira. Koma ngakhale shuga wosakonzedwa pang'ono, uchi uli ndi shuga zingapo zosavuta: fructose, shuga, sucrose, ndi zina.
Uchi ndi wapamwamba mu fructose kuposa shuga woyera, ndipo sizomwe zili zabwino. Fructose ndi mtundu wa shuga womwe umagwirizanitsidwa ndi matenda a kagayidwe kake -kagulu ka zinthu zomwe zimawonjezera chiopsezo cha matenda a mtima ndi shuga.
Kafukufuku
Izi zikunenedwa, pali chidwi china chofufuza pa uchi pokhala shuga wowonjezera wodwala shuga.
Phunziro la 2014 mu Journal of the Pakistan Medical Association linayang'ana momwe anthu odwala matenda a shuga akuyankhira pa mlingo wa uchi kapena shuga. Iwo adapeza kuti ngakhale uchi ndi shuga zonse zinayambitsa shuga, magazi a shuga anayamba kubwerera mwamsanga msanga pambuyo pa uchi kusiyana ndi shuga, zomwe zimasonyeza kuchepetsa vutoli.
Papepala lina la 2014 la Journal of Diabetes ndi Metabolic Disorders linatchulidwanso chidwi ndi uchi - makamaka uchi (tualang) ndi maphunziro omwe asonyeza uchi kuphatikizapo mankhwala osokoneza bongo amachititsa kuti matenda a glycemic apitirire. Uchi ndi wamtundu wa antioxidants ndipo izi zikhoza kuwerengera zomwe zingathandize.
Makhalidwe Abwino
Mapaundi pa mapaundi, michere mu uchi ndi shuga woyera ndi ofanana. Komabe, onani kuti supuni ya uchi imakula kuposa supuni ya supuni ya shuga woyera, motero uchi amakhala ndi makilogalamu pang'ono poyerekeza ndi zinyumba. Kuti mukhale yeniyeni, supuni ya supuni ya shuga woyera ili ndi makilogalamu 15 ndi supuni ya tiyi ya uchi ili ndi makilogalamu 21.
Kusiyana Kusiyana
Uchi ndi shuga wokongola kwambiri kuposa shuga woyera, kotero ngati umasamalira kukoma kwa uchi monga zokoma, ukhoza kumagwiritsa ntchito zochepa kuti uzikoma zakudya. Komabe, popeza uchi uli ndi makapu pang'ono ndi makilogalamu pa supuni ya supuni, ndalama zosungira shuga zomwe mumapeza zimapangitsa kuti kusinthana kusakhale kochepa.
Tengani Uthenga wa Kumudzi
Uchi ukhoza kukhala wotsekemera wabwino kuposa shuga kwa anthu odwala matenda a shuga, komabe muyenera kuyesetsa kuchepetsa kuchuluka kwa zokoma zonse -kuphatikizapo uchi-mu zakudya zanu. Onetsetsani kuti muwerenge chakudya chokwanira pazakudya zanu, chifukwa kaya zimabwera kuchokera ku shuga kapena uchi, zimakhudza shuga wanu wa magazi mofanana.