Na dogon lokaci, cuku-cuku gida an ɗauke shi da babu shakka yana da amfani mai amfani: an yi amfani dashi duka a cikin abincin abinci da kuma menu na yara, da kuma abinci mai gina jiki na 'yan wasa kuma, ba shakka, a cikin abincin marasa lafiya da ciwon sukari mellitus. A cikin 'yan shekarun da suka gabata, ƙaunar makanta na gida cuku ya fara ba da hankali ga hankali, mutane suna da dalilin yin mamakin: "Shin cukuɗan gida yana da amfani sosai? Shin gaskiya ne cewa cuku ɗakin gida na iya haifar da kiba da cutar sankara?" Mun tambayi likita na endocrinologist ya gaya ko yana yiwuwa a ci cuku gida don ciwon sukari.
Likita endocrinologist, likitan dabbobi, masanin abinci, mai gina jiki, Olga Mikhailovna Pavlova
An kammala karatun digiri daga Jami'ar Likita ta Novosibirsk (NSMU) tare da digiri a Janar Medicine tare da karramawa
Ta yi digiri tare da karramawa daga zama a makarantar endocrinology a NSMU
Ta yi digiri tare da karramawa daga kwararrun ilimin likitan mata a NSMU.
Ta wuce farfado da kwararru a fannin koyar da motsa jiki a Kwalejin Kayan motsa jiki da Ginin Jiki a Moscow.
Shiga ingantaccen horo game da psychocor gyaran kiba.
Menene amfanin cuku na gida?
Curd ya ƙunshi yawancin adadin bitamin da ma'adinai: bitamin A, D, B, C, PP, folic acid, alli, baƙin ƙarfe, phosphorus, magnesium, sodium, potassium da sauransu. Bitamin B, C, bitamin D da folic acid a cikin marasa lafiya da ciwon sukari suna da amfani don ƙarfafa tasoshin jini da tsarin jijiyoyi - suna hana haɓakar rikice-rikice na ciwon sukari. Mafi yawan adadin kuzari da bitamin D suna ƙarfafa kayan aiki na kashi-articular, suna kare mu daga ci gaban osteoporosis. Bugu da kari, alli da magnesium suna da muhimmanci don kiyaye kyan gashi da kusoshi. Potassium, alli, mai mai kitse da kuma bitamin D suna inganta yanayin tsarin zuciya, wanda kuma ya zama dole ga masu fama da cutar sankara.
Cuku gida shine ingantaccen tushen furotin. Cuku gida mai kariya yana ƙunshe da dukkanin amino acid masu mahimmanci don jikin ɗan adam, don haka ana iya kiran shi cikakken furotin.
Cuku na gida kusan bashi da sukari madara, lactose, don haka ana iya cinye shi koda da mutanen da ke rage yawan lactase, enzyme wanda ke rushe sukari madara, shine, waɗanda ke fama da narkewar abinci bayan shan madara.
Dangane da ayyukan gastrointestinal fili, rarrabuwa cuku gida wani tsari ne mai sauki (kodayake yana daɗewa ɗaya) fiye da tsintsiyar nama da kaza. Dangane da haka, cuku gida a matsayin tushen furotin yana dacewa sosai ga marasa lafiya da cututtukan cututtukan hanji da na jijiyoyin mahaifa ko enteropathy. Babban abu shine amfani da cuku gida cikin matsakaici (to zamuyi magana game da adadin cuku gida mai amfani ga jiki).
Yawancin furotin ɗin curd yana wakiltar casein, furotin mai narkewa. Sakamakon wannan, cuku gida yana narkewa a hankali kuma yana ba da tsawon rai ji na jin daɗi. Ga mutanen da ke fama da ciwon sukari, jinkirin narkewa na gida cuku yana da ban sha'awa saboda, lokacin da aka kara wa carbohydrates, cuku gida zai iya rage ƙimar karuwar carbohydrates, sabili da haka, “tsalle” a cikin sukari bayan cin abinci zai zama ƙasa, sukari jini zai zama ƙari har ma, ganuwar jijiyoyin bugun gini da tsarin juyayi zai zama mafi aminci (kuma wannan shine, kamar yadda muka fahimta da shi, kariya daga rikice-rikice na ciwon sukari).
Indexididdigar glycemic index (GI) na cuku gida low - daidai yake da 30 - wato, ƙimar hauhawar sukari jini bayan cin cuku gida yayi ƙasa (kamar yadda muka fada a sama).
Amma da wuri don murna! Hakanan ana iya samun Cons a cikin gida cuku.
Me ke damun cuku gida
Cuku na gida yana da babban mahimmancin insulin na AI - mai nuna alama wanda ke nuna alamar amsawar insulin, shine, adadin insulin wanda ƙwayar ta fitar bayan cinye wani samfurin. A curd AI shine 120. Don kwatantawa, AI na apples 60 ne, cookie mai dadi shine 95, masarakin cakulan shine -122, cuku shine -45, alkama alkama ne -40, kaji shine -31. Dangane da wannan, cuku gida yana haifar da sakin insulin mai yawa ta hanji.
Idan mutum yana so ya sami nauyin jiki (alal misali, yana aiki a cikin ginin jiki), to irin wannan sakin insulin zai iya zama da amfani, saboda zai iya taimakawa cikin hanzarin ɗaukar abubuwan gina jiki (da carbohydrates, sunadarai, da mai) daga abincin da aka ci. Idan muka yi la’akari da marasa lafiya da juriya na insulin (rage raunin hankali ga insulin) - mutane da ke fama da ciwon sukari, masu ciwon sukari, da kuma masu fama da kiba da yawa, to, yawan ƙwayar insulin, musamman da maraice da dare, za su ba da gudummawa ga ci gaban ci gaba na juriya na insulin, haɓakar ciwon sukari da kiba.Sabili da haka, a cikin dare, marasa lafiya tare da kiba, ciwon sukari da ciwon sukari kada su yi amfani da cuku na gida.
Baya ga babban AI, cuku mai gida na iya ƙunsar babban adadin kitse na dabbobi, wanda don ciwon suga kawai mun iyakance ne don rage yiwuwar haɓakar dyslipidemia - cholesterol hawan jini da haɓakar atherosclerosis.
Tun da metabolism na metabolism (metabolism metabolism) yana da alaƙa da metabolism mai, a cikin ciwon sukari na mellitus, koda mutum ba ya cin mutuncin dabbobi, matakan cholesterol (musamman abin da ake kira "cholesterol mara kyau") -LL kuma, ban da shi, triglycerides - TRG) sau da yawa yana ƙaruwa. . Sabili da haka, ya kamata a gwada kitsen dabbobi don iyakance - ba don cire gaba ɗaya ba, amma don rage adadin su a cikin abincin (mafi dacewa, wannan ya kamata a yi a ƙarƙashin ikon lipidograms - nazarin ƙonewar jini).
Ta hanyar yawan kitse a cikin gida cuku, cuku gida mai nau'ikan 3:
- Bold - cuku gida tare da mai mai na 18% ko fiye. 18% cuku gida 100 g na samfurin ya ƙunshi 14.0 g na furotin, 18 g na mai da 2.8 g na carbohydrates, adadin kuzari - 232 kcal a cikin 100 g na samfur.
- M (Classic)- cuku gida 9.% Idan aka yi la’akari 9% cuku gida, to, ya ƙunshi 16,7 g na furotin, 9 g na mai da 1.8 g na carbohydrates a kowace 100 g na samfur. Abubuwan kalori na 9% cuku na gida shine 159 kcal a cikin 100 g na samfur. 5% cuku gida 100 g na samfurin ya ƙunshi 17, 2 g na furotin, 5 g na mai kuma kawai 1.8 g na carbohydrates. Calorie abun ciki na cuku 5% na gida yana ƙasa: 121 kcal a cikin 100 g na samfurin.
- Cheesearancin gida mai ƙarancin mai - cuku gida tare da mai mai mai ƙasa da 3% (a cewar wasu maɓuɓɓuka, ƙasa da 1.8%). cheeseanƙarar gida mai ƙima (0%) a cikin 100 g na samfurin ya ƙunshi 16.5 g na furotin, 0 g na mai da 1.3 g na carbohydrates, abun da ke cikin kalori shine 71 kcal da 100 g na samfurin.
Tambaya mai ma'ana ta taso: wane cuku gida zaba?
A gefe guda, cuku mai ƙarancin mai yana da kyan gani: 0 mai, ƙananan kalori mai yawa. A da, masana harkar abinci sun shawarci kowa ya zabi gida cuku mai-kitse. Amma lokacin cin cuku na gida, skfalls masu zuwa suna dauke mana: tunda cimmed gida cuku ƙunshi babu mai ƙamshi, ba zamu sami bitamin mai mai-narkewa daga ciki ba. Sabili da haka, mun rasa bitamin A da D da muke buƙata (kuma a cikin ciwon sukari muna buƙatar su sosai). Kari akan haka, ana samun alli daga abinci wanda bashi da kitse. Wato, rigakafin osteoporosis tare da yin amfani da cuku mai ƙarancin kitse ba zai yi nasara ba. Bugu da kari, hanjin mu na 'kyau' tun zamanin da don narke samfurori tare da kayan yau da kullun dangane da furotin, kitse, da kuma carbohydrate. Gidan cuku mara-mai-kyauta ba ta wata hanya da zai yi daidai da wannan ba.
Saboda haka lokacin zabar gida cuku ya kamata ba zaɓi ga gida cuku 5-9% mai - Zamu sami bitamin mai mai narkewa, kuma alli zai sha, kuma abun da ke cikin kalori ba shi da yawa.
Idan muka yi la’akari da cuku na gida na karkara gida, a gefe guda, abu ne na halitta kuma yana cike da ƙwayoyin bitamin-wuri, kuma a gefe guda, asarar abun ciki na cuku gida kusan 15-18%, adadin kuzari ya fi 200 kcal a 100g. Sabili da haka, mutanen da ke da kiba da dyslipidemia (cholesterol mai haɓakar jini) kada su cutar da cuku na gida.
Bugu da ƙari, cuku gida shine matsakaici mai gina jiki ga yawancin cuta, don haka idan kun zaɓi cuku gida da aka yi, dole ne ku tabbata da tsabta na gona wanda yake samar da cuku gida. Ta hanyar rayuwar shiryayye: mafi cuku ɗakin ɗakin ɗabi'a ana adana shi har zuwa awanni 72. Idan rayuwar shiryayye daga cuku gida ya wuce kwana 3, to wannan cram yana crammed tare da adanawa da masu karfafawa.
Baya ga gida cuku, a kan shelves akwai adadi mai yawa na cuku cuku daban-daban, da mashaya da yawa. Baya ga gida cuku, waɗannan samfuran sun ƙunshi babban adadin glucose kuma ana samun sitaci sau da yawa (lokacin da aka ƙara sitaci, ƙwayar curd ta sami daidaituwa mai kyau kuma ya zama mafi gamsarwa), wanda yake cikakke sosai a cikin ciwon sukari!
Saboda haka zabi cuku gida talakawa ba tare da ƙari ba, shi ne ya fi amfani ga jikinmu.
Nawa ne cuku na gida? Kuma sau nawa?
Yaro yana buƙatar giram 150 zuwa 250 na cuku gida sau 3-4 a mako. Yaro zai iya cin cuku gida kullun (adadin ya dogara da shekarun yarinyar). Idan mutum ya sami ƙara yawan lodi na yanayi mai ƙarfi (mai son ko wasan ƙwararru), to yawan kuɗin yau da kullun na gida yana ƙaruwa zuwa 500 g.
Idan mutum ya rage aiki na renal (akwai rauni mai girma na koda), wanda ya zama ruwan dare gama gari tare da cutar sankara - tare da haɓakar cutar kansa mai narkewa, to yawan furotin a kowace rana yana raguwa, bi da bi, kuma akwai ƙarancin buƙatar cuku gida (ƙididdigar yawan furotin a rana guda ɗaya daga binciken wani mai haƙuri tare da rage aikin koda).
Yawancin cuku na gida mai yawa bai kamata a cinye shi ba - wannan na iya haifar da "zubar da kayan abinci mai gina jiki", wanda zai iya lalata kodan da hanji. Don haka tuna ma'anar rabo!
A lokacin rana, cuku gida yafi kyau a ci da rana da safe. Kamar yadda muke tunawa, samfuran babban AI da maraice da dare suna contraindicated a cikin marasa lafiya da ciwon sukari da kiba.
Me za a hada cuku gida da?
Tare da kayan lambu, 'ya'yan itatuwa, berries. Cuku na gida zai rage gudu a cikin sukari bayan cin fructose daga 'ya'yan itãcen marmari da berries - duka masu lafiya da daɗi.
Ku ci dadi kuma ku kasance lafiya!
SAURARA
1. Gurasar burodin da aka dafa da cuku gida
Ana samun apple da cuku na gida a shekara-shekara, kuma wannan abin al'ajabi ne, tunda zaka iya yiwa kanka gasa apples tare da cuku gida da kirfa kowane lokaci!
2. Curd cake - kayan zaki
Idan kun gayyato baƙi, babu wani dalili don duba haskakawa da sirashin da aka saya don su. Gasa cake na curd wanda za'a iya amfani dashi koda don ciwon sukari!
3. Cur souffle tare da pear
Kuma wannan mai girke-girke ya raba mu da mai karatu. An shirya wannan kayan zaki a cikin mintuna 10 kawai kuma ya zama mai daɗi.
4. Cheesecakes daga gari buckwheat tare da stevia
Cheesecakes daya ne daga cikin shahararrun abincin gargajiya a kasarmu. Kuma ciwon sukari ba dalili bane hana kanka a cikinsu. Kawai kana buƙatar ɗan canza girke-girke kaɗan, kuma vuyalya - jin dadi mai kyau da lafiya akan teburinka!
