Ọrịa shuga na-amachi mmadụ ọtụtụ ihe mgbochi. Nke a tumadi metụtara nri nri. Site na metabolism na-egbu nri, ị ga-akpachara anya na-eche nri maka otu ụbọchị. Ọrịa mamịrị na-ata ahụhụ oke ibu, ọrịa nke akụrụ, umeji, arịa ọbara, ha anaghị enwe ike ike na oke ume. Ya mere, nri na-ahuta nri ndi mmadu, a na-ewere nri dika odi ya: otutu mgbe n’obere uzo.
Ọrụ nke ịmachi ibu ahụ dị na ime ahụ na ime ka metabolism dị ala na-edozi metabolism dị na ngwaahịa ndị a riri. Ọ bụ ihe amamihe dị na nri inye aka na ọgụ megide oke ibu. Otu n'ime isi mmalite nke eriri na ihe bara uru bụ mkpụrụ osisi. Tinyere akwụkwọ nri, ha kwesịrị ịbụ opekata mpe ụzọ n'ụzọ atọ nke nri ụbọchị. Ma olee otu esi ekpebi ụdị mkpụrụ osisi ị nwere ike iri nri na-arịa ọrịa shuga. Anyị ga - enyere gị aka ịchọpụta.
Ọrụ nke mkpụrụ osisi maka ndị ọrịa mamịrị
N'echiche na mkpụrụ osisi na-emerụ ndị ọrịa mamịrị adịghị mma. Isi ihe bụ ịhọrọ ezi agwa maka mkpụrụ osisi na tomato. Site na ọnụọgụ vitamin, mineral, eriri, mkpụrụ adịghị amị. Mana ekwesịrị itinye ha na nri nke ọma. Jụ ụdị ụtọ na ụdị dị iche iche, na-enye mmasị na uto na uto na-atọ ụtọ ma nwee ọtụtụ pectin.
Ihe mejupụtara na uru bara uru nke mkpụrụ osisi na-arịa ọrịa shuga:
- Eriri insoluble na-enye mmetụta nke satiety ngwa ngwa, na-enye gị ohere iwepụ agụụ ngwa ngwa, na-eme ka ọrụ afọ gị dịkwuo elu, na-abawanye peristalsis.
- Nwere ike iji mmiri mee ihe wee nwee ike mepụta nsị. Na-ebelata pasent nke glucose, na-ewepụ cholesterol, na-enyere aka nhazi usoro metabolic, na-enyere aka ibido ibu.
Pectin na-eme ka ọ ghara ịgbari shuga n'ọbara, na-arụ ọrụ nke onye na-eme ka ọ kwụsie ike. Ọ bara uru maka imeju, na-edozi metabolism nke cholesterol, na-egbochi iketa abụba, ma na-enyere aka iwepụ cholesterol dị n'ọbara.- Vitamin C, nke bara ụba na ọtụtụ mkpụrụ osisi acid na mkpụrụ osisi acid, na-eme maka ụkọ ihe dị oke mkpa maka ahụ onye ọrịa, na-arụ ọrụ nke antioxidant. Na-ekere òkè na mmeghachi omume maka iwepu oke radicals. Ọ na-abawanye n'ọbara hemoglobin. Iri vitamin C nke zuru ezu n’ahụ ga - enyere gị aka inweta insulin nke aka gị.
- Vitamin A. Na-egbochi mmepe nke ọrịa shuga na nsogbu ya. Normalizes ọgụ, ọma na-emetụta uto sel, enwekwu ndu ndu nke ihe ndi ozo.
- Vitamin E. Ọzọkwa nwere mmetụta antioxidant. Na-akwalite metabolism lipid, na-achịkwa ọkwa nke radicals na-adịghị mma, na-eme ka akụrụngwa ọbara dị mma, na-egbochi mmepe nke atherosclerosis. Nri zuru ezu nke vitamin E na - ewepu mmepe nke akwara itughari, na - ahazi obara nke obara n’ime retina.
- Vitamin nke ndi otu B. Ihe di nkpa maka ndi oria shuga n’enye nsogbu nke akwara akwara. Soro na usoro metabolic metụtara nsị nke carbohydrates. Nye onyinye ka metabolism metabolism. Na-egbochi mmepe nke ọrịa myocardial. Na-egbochi nrụgide oxidative na ndị ọrịa mamịrị mgbe nri gasịrị. Soro na ike metabolism, njikọ nke abụba na acid. Gbochie mbibi nke mgbidi arịa, ọrịa akwara ndị ọzọ.
- Selenium. Ọ bụ akụkụ nke enzymes na-echebe anụ ahụ pụọ na mmebi nke oxidative. O kwupụtala atụmatụ antioxidant, na-egbochi mbibi nke pancreas, na-eme ka ọnọdụ nke imeju na akụrụ dị mma. Na-egbochi mmepe nke cataracts nke anya.
- Lipoic acid. Onye dike kachasị ike na oke radicals niile. Ọ bara uru karịsịa maka nsogbu nke usoro ụjọ ahụ metụtara mmepe nke ọrịa shuga. Ọgwụ Lipoic acid na-ewepụ mmepe nke ọnya akwara.
Pectin na-eme ka ọ ghara ịgbari shuga n'ọbara, na-arụ ọrụ nke onye na-eme ka ọ kwụsie ike. Ọ bara uru maka imeju, na-edozi metabolism nke cholesterol, na-egbochi iketa abụba, ma na-enyere aka iwepụ cholesterol dị n'ọbara.
- Zinc Na-enweghị ya, imepụta insulin nke onwe ya agaghị ekwe omume, zinc na-akpali njikọ ya. A chọrọ zinc iji wulite ikike mgbochi nke anụ ahụ, nke dị mkpa maka ọgwụgwọ ọnya ngwa ngwa. Mee ka ahụ nwee ike iguzogide ọrịa.
- Manganese Ọ bụ ụkọ manganese na-akpata mmepe nke nsogbu na ọrịa shuga. Enweghi manganese na-eduga na mkpokọta abụba n'ime imeju.
- Chrome. Ihe eji achọta ihe nke insulin ma na - enyere ndị ọrịa nwere ọrịa shuga aka ịnagide mmeghachi omume nke ahụ. Ọ na - eme ka usoro metabolic dị ala, belata shuga ọbara, belata ọchịchọ nke ndị ọrịa mamịrị iri ihe ụtọ, na - enyere aka ịnabata nri dị ala na carbohydrates.
Enweghị vitamin na mineral nke ụfọdụ mkpụrụ osisi bara ụba na-emetụta ọnọdụ nke ndị ọrịa mamịrị. Mwepu ya dị ize ndụ karịchaa na ọrịa ogologo. Mmiri solu na-egwu mmiri na-arụ ọrụ dị mkpa na ntụgharị glucose. Mmebi nke mgbanwe nke vitamin na-agbanye mmiri na-eduga na nnukwu nsogbu nke metabolic na ụkọ ume ahụ.
Ọkpụkpụ akwara ozi na-enwekwa nsogbu, nke na-eduga na-ewe iwe na metabolism nke neurotransmitters na nsogbu mgbasa nke akwara ozi. Ihe kachasị mkpa maka ị areụ vitamin bụ mmetụta antioxidant nke lipoic acid na ọtụtụ mineral. Ihe ndị a niile dị na mkpụrụ osisi. Yabụ, mkpụrụ osisi a kwadebere maka ụdị ọrịa shuga 2, ị ga-eri nri mgbe niile, nwekwuo ụdị agwa, nye mmasị na ụdị nke oge a.
Ọzọkwa, ị nwere ike ị vitaminụ vitamin na mineral kari nke enyere ma ọ bụ chọọ ozugbo maka onye nwere ọrịa shuga.
Ọrịa shuga na mkpụrụ osisi: Enyemaka a kapịrị ọnụ
Mkpụrụ osisi nke nwere ike imetụta metabolism metabolism ma tinye nchịkọta vitamin na mineral zuru oke maka ndụ nwere uru bara na ahụ ndị na-arịa ọrịa shuga. N'ime ndị mmadụ, a na-ewepụ nsogbu nke ahịhịa, usoro nke metabolic na-ahazi, ibu ibu anaghị ada, glucose na lipids n'ime ọbara adịghị agafe ọkwa dị ize ndụ. A na-ebelata ikike nke ndị ọrịa na-efe efe, na-emekwa ka ikike ọrụ na-abawanye.
Protinlaxis nke vitamin na-eri n’ime mkpụrụ osisi na-arụ ọrụ dị mkpa na usoro nri nke ndị ọrịa nwere ọrịa shuga. Nsonye mgbe nile na ubochi nke ubochi n’iru na eweghachite oghere di iche-iche n’ime nguzosi ike. Mkpụrụ pectin na-ejikọ mkpụrụ ndụ. Ọ bụ fiber na-eri ihe dị mkpa maka ịrụ ọrụ eriri afọ, iji gbochie oke ibu. Imirikiti a na-ahụkarị pectin na peel na soft shel nke mkpụrụ osisi. Ihe na-ezighi ezi na-a choụ cholesterol na monosaccharides, na-ewepụ ha n'ahụ. Pectin na - eme ka nri mkpụrụ ndụ gharazie emebi. Ọ na-atọ ụtọ ọrụ nzuzo nke glands nke usoro nri, na-ekere òkè na peptide metabolism. Ọ nwere mmetụta ọfụma na oke insulin n'ime ọbara. Na-emekwa ka ọrụ nke nnabata n'ime ọbara ihe ndị ọzọ bara uru.
Ndị ọkachamara n'ihe banyere nri na-akpọ nri mkpụrụ osisi nwere nnukwu nri nke fiber na-enye nri, nke a bụ ihe nwere oke carbohydrates “echekwara”, ya bụ, ndị ahụ na-amịcha kpamkpam na anaghị emetụta jumps na lipids ọbara.
Mkpụrụ osisi bụ akụkụ nke nri onye anaghị eri anụ ọ bụla. E gosiputara na nri dị otú ahụ na -emepụta nsogbu kachasị na metabolism, nke pụtara na ọ bụ ihe mgbochi maka mmepe nke ọrịa vaskụla na mgbagwoju anya na ọrịa shuga.
Mkpụrụ osisi ndị ọrịa shuga kwadoro
Mgbe ị na-ahọrọ ụdị mkpụrụ osisi ị ga-eri maka ọrịa shuga, kwụsị na ụdị na ụdị na - etokarị na mpaghara gị. Mfe apụl na pears, plums, aprịkọt, plums, piich, raspberries ubi, currants, gooseberries. Nke oke ohia, kranberị, lingonberries, blọgụ, na strawberries dị mma. Ọfụma kwado usoro ahụ ji alụso ọrịa ọgụ ma mepụta maka enweghi vitamin citrus. Sachapụ anụ ahụ ma mezie ọrụ akụrụ.
Nke a bụ ọmụmaatụ nke mkpụrụ osisi na mkpụrụ osisi nwere nnukwu glycemic index:
- Bọchị - 110;
- Mịrị - 65;
- Banana - 60;
- Persimmon - 55;
- Melon na anyụ - 60;
- Mango - 55;
- Abụrụ - 66.
N'ime mkpụrụ osisi na tomato nwere ụtọ na uto, GI anaghị agafe iri 50. N'ime nri ndị a na-egbu egbu - ọ dịghị ihe karịrị 30. Mkpụrụ osisi mịrị amị nwere GI kacha elu. Iji maa atụ, GI nke mkpụrụ vaịn ọhụrụ - 35, mkpụrụ vaịn - 65. Mana enyere mkpụrụ osisi a mịrị amị ka ọ bụrụ ihe eji eme ihe ọ drinksụ fillụ, najuju maka nri achịcha na-enweghị. Chetakwa usoro dị otu mgbe - karịa ihe dabara na nkwụ aka gị.
Mkpụrụ dị a containaa nwere ọdịnaya kachasị elu nke nri? Gbado anya na data ndị a:
- A na-achọta vitamin C kachasị ukwuu na mkpụrụ vaịn mkpụrụ, lemons, oroma, apụl, raspberries, blakberị, hips, kiwi. Nakwa na buckthorn n'oké osimiri, currants, viburnum, plums, strawberries.
- Vitamin A bara ụba na piich, aprịkolo, watermelon, melons, ube oyibo.
- Oranges, ahịhịa ubi, strawberries, unere, nwa currants, mkpụrụ osisi, anyụ nwere ike ịnya isi nke vitamin B.
- A na-achọta Vitamin E n’ime osisi buckthorn, rosehip, ash ntụ, aprịkọ akpọnwụwo, pọọpọ, ube oyibo.
- Udara, mkpụrụ vaịn, mkpụrụ osisi apịtị, plums, lemons, aronia, currants bara ụba na vitamin P.
- Lipoic acid nwere nkpuru pọmigranet, aprịkọt, persimmon, cherị, apụl, oroma, mkpụrụ osisi ojii, painiapulu, mkpụrụ osisi, mkpụrụ vaịn.
- Selenium bara ụba na aki oyibo, quince, mango, lokva (medlar).
- A na-ahụ zinc na lemons, oroma, lime, mkpụrụ osisi, unere, pọmigranet, na oke osimiri.
- A na-ahụ manganese na unere, plums na mkpụrụ vaịn.
- Chrome nọ na piich, cherị, cherị, plọg, plọm.
A na-amata ihe di n’ime fiber kachasi nma site na ube, ube, ube oyibo, aprịko, nkpuru nkpuru osisi, egusi, piich. Nke kachasị, pectin dị n'ime apụl, currants, chokeberry, painiapulu, plọm, rosehip, piich, raspberries, na cherị. Na 1 apụl, dịka ọmụmaatụ, nwere ihe dị ka 1.5 g nke pectin. Iji mee ka ahụ nsị dị ọcha, mgbochi nke oke ibu, o zuru ezu iji rie apụl 2-3 kwa ụbọchị.
A na-atụle mkpụrụ dị oke mma maka ụdị shuga 2 dị ka mkpụrụ vaịn. Na mgbakwunye na nnukwu ọdịnaya nke vitamin, a na-amata ya site na ọnụnọ nke phenylamine - ihe na-emetụta nke ọma glucose homeostasis. Nke ahụ bụ, ikike anụ ahụ nwere ike ịchịkwa ọkwa glucose na-enweghị ihe ọ bụla. Mkpụrụ osisi grepu, tinyere oroma, lemon, pomelo nwere ọrụ antioxidant dị elu n'ihi nnukwu ọdịnaya nke vitamin C. mkpụrụ osisi Citrus bara ụba na filuble, yana ihe ndị na-eme ka glucose dị ala.
Otu esi eji ya
Iri nkpuru osisi na oria mamiri enwere ike dika ohuru, dika ihe nnuku. Ọbụnadị ndị na-enye ihe ọ andụ madeụ sitere na nri na-edozi ahụ na nke ọma.
Apple Casserole
Ruo ole na ole ụtọ na uto mkpụrụ osisi, isi. Jupụta apụl na ngwakọta nke chiiz obi na ya. Kechie apụl ọ bụla na foil ma ziga ya na oku dị ọkụ maka nkeji 20. Andmụbawanye eji megharịa ọnụ dị ntakịrị, tinye ya na efere ka oghere ndị dị n’elu.
Ibe mmanụ a honeyụ na-elu n’elu apụl ọ bụla.
Anụ ọhịa Berem kissel
Gwakọta raspberries na strawberries. Wunye mmiri oyi na ọnụego 1/5 (kwa iko tomato otu lita mmiri). Tinye ọkụ ma weta anụ ahụ. Esi nri maka 5 nkeji. Na ọkara otu iko mmiri oyi, gbanye ngaji sitịrị. Wunye isi iyi dị n'ime efere site na iji mkpụrụ osisi nke tomato, na-akpali akpali mgbe niile. Gbanyụọ ozugbo ịmechara. Kissels na-a drunkụbiga mmanya ókè ma rie oyi. Ihe ọ drinkụ drinkụ na-esi ísì ụtọ jupụtara na ike ma mejupụta enweghị ụkọ vitamin.
Morse
Were ego nke kranberị na cherị. Azọpịa cranberries, gwakọtara ya na mkpụrụ osisi cherry, wụsa mmiri oyi na nha nke 5/1. Da na obụpde ma wepu ya ozugbo na ikpo oku. Hapụ ka ajụkwa kpamkpam. Ichekwa ihe ọ fruitụ fruitụ mkpụrụ osisi oyi si na achicha na tomato na sieve. Na-a halfụ na ọkara iko 1-2 ugboro n'ụbọchị.
Younwere ike ịgbakwunye mbadamba mkpụrụ osisi fructose oge ọ bụla. Na-eme ka akpịrị kwụsị ịkpọ nkụ, na-eme ka ahụ sie ike, na-akwalite ọgụ.
