M'masiku ano, shuga woyengeka amagwiritsidwa ntchito kwambiri pokonzekera mbale zambiri. Koma omwe amalimbikitsa zakudya komanso zakudya zopatsa thanzi amati chipangizochi chimavulaza ziwalo zamkati. Pakadali pano, m'magawo ang'onoang'ono, shuga samangothandiza, komanso yofunika kwa anthu.
Vutoli, lomwe limakhala ndi ma carbohydrate ambiri, limagwira ntchito ngati gwero lalikulu la mphamvu zama minofu minofu, ndipo koposa zonse, ma cell aubongo. Mosiyana ndi othandizira ena amagetsi, glucose imakhala ndi mphamvu yayikulu kwambiri, imatengedwa mwachangu komanso imapatsa nthawi yake maselo aubongo ndi chakudya chofunikira pakugwira bwino ntchito kwa chiwalo chofunikira.
Ngati vuto la glucose likuwonekera, mphamvu ya munthu yachepa, mphamvu zake zimachepa, mutu wake umapweteka, ndipo amakhumudwa. Izi zikutanthauza kuti munthu amafunika shuga. Mlingo wa tsiku ndi tsiku wa munthu wathanzi ndi 30 g, ndipo zokometsera zonse, maswiti, makeke ndi zinthu zakumwa zomwenso zimamwa zimawerengedwa.
Kodi shuga ndi chiyani?
Akafunsidwa ngati shuga amafunika thupi la munthu, madokotala amayankha mogwirizana. Sayansi imatcha chinthu ichi sucrose, mamolekyu ake aliwonse amaphatikiza ndi shuga ndi fructose. Mu thupi laumunthu, chakudya chopatsa mphamvu sichingapangidwe mwaokha, pamenepo, ndizofunikira kwa munthu ngati mphamvu yopatsa mphamvu.
Masiku ano, shuga amadziwika kuti ndiye gwero labwino kwambiri la chakudya chamafuta. Chifukwa cha fructose, chogulitsachi chimatha kuyamwa mosavuta ndikupaka mafuta, nditatha kupangira mphamvu zamagetsi. Mothandizidwa ndi insulin ya mahomoni, shuga amawonongeka, omwe amapereka mphamvu ku ziwalo zonse zamkati kudzera m'magazi.
Chifukwa chake, thupi la munthu limafunikira shuga kuti munthu apezenso mphamvu pambuyo polimbitsa thupi, atopa kwambiri, komanso atadwala kwambiri. Wodwalayo amatulutsa shuga wamagazi, yemwe amayambitsa mphamvu.
- Chifukwa chake, zikuwonekeratu kuti chifukwa chiyani shuga, chokoleti ndi zakudya zina zotsekemera zimafunikira apaulendo, paratroopers kapena alendo. Suprose imagwiranso ntchito ngati mankhwala oletsa kuponderezana kwambiri, chifukwa amachulukitsa kuchuluka kwa mphamvu ya serotonin. Izi zimawongolera momwe munthu akumvera.
- Mafuta akakhala okwanira, mpweya umangokulirakulira, mphamvu yogwira imagwera kwambiri, mutu umayamba kupweteka ndipo mkhalidwe wopsinjika umakula. Koma popeza kuchuluka kwa shuga kumavulaza thupi kwambiri, muyenera kutsatira mlingo wa tsiku ndi tsiku, apo ayi izi zimakhala zotchedwa poizoni.
Kodi chifukwa chiyani shuga owonjezera ali woopsa?
Kugwiritsa ntchito kwambiri maswiti nthawi zambiri kumabweretsa mavuto akulu. Mulingo wa glucose m'magazi ukakwera, kupanga insulini kumayamba, timadzi timeneti timathandiza kuti ma carbohydrate asungidwe kumaselo ndi minyewa.
Ndi shuga wambiri, kapamba amadzaza kwambiri, pali kuchepa kwa insulin ndipo, chifukwa chake, sucrose imayamba kudzikundikira minofu yamafuta. Izi zimabweretsa thanzi losavomerezeka, matenda a metabolic, komanso kukula kwa matenda a endocrine.
Ndi kuchuluka kwa thupi, kutsekemera kwakukulu kumapangidwa, chifukwa zimawoneka ngati zothandiza zimakhala zovulaza komanso zowopsa. Mthupi lamafuta, ma carbohydrate othamanga sangathe kugwira ntchito ngati mphamvu, amakhala mafuta.
Shuga woyengedwa umakhala wowopsa kwambiri pamiyeso yambiri kwa ana. Zakudya zomanga thupi mwachangu zimakhala zomwe zimapangitsa kuti pakhale chizolowezi chokoma, chomwe chimapangitsa kuti mwana ayambe kudya mankhwala ovulaza. Izi zimabweretsa zovuta zazikulu za metabolic.
Pali matenda ambiri omwe angayambitse kuchuluka kwa shuga mthupi. Maswiti owonongera kumabweretsa:
- Caries;
- Matenda a shuga;
- Kunenepa kwambiri;
- Matenda a matenda ashuga;
- Matenda oopsa.
Mitundu ya shuga
Shuga akhoza kukhala amitundu yambiri, kutengera magawo omwe amapanga. Anthu aku Canada amakonda shuga wamapu, chimera cha ku Japan, manyuchi aku China, ndi kanjedza ka ku Indonesia. Anthu a ku Europe nthawi zambiri amadya sucrose yochokera ku nzimbe ndi beetroot.
Shuga ya Beet imapezeka ndikuyenga, ndipo zopangirazi zimapangika pokhapokha mutayeretsa komanso popanda iyo. Mukamayenga, mcherewo umatsukidwa ndi nthunzi ndikusefa, kuti makhristali amayeretsedwe osayera ndikukhala oyera. Ngati shuga satsukidwa ndipo muli zosakonzeka, zimakhala ndi chikaso chofiirira kapena chofiirira.
Nthawi zambiri mumatha kumva kuti shuga wodera amakhala opindulitsa kwambiri kwa thupi. Izi ndichifukwa choti lili ndi nzimbe, zomwe zili ndi mavitamini ndi michere yambiri. Malo ena onse ndi ofanana ndimakonzedwe achizolowezi, kotero mlingo woyenera uyeneranso kutsatiridwa pano.
Shuga wa bulauni amadziwika kuti ndi wofunika kwambiri chifukwa cha zomwe zili mumtambo wazakudya zambiri ndi mavitamini omwe amapezeka mumzimbe.
Ndi ma molasses omwe amachititsa kuti malonda azikhala amtundu wa brownish, komabe, shuga otere samakhala wowopsa thanzi, chifukwa ndi sucrose ndipo ali ndi zopatsa mphamvu zofanana.
Nthawi zambiri imagwiritsidwa ntchito ngati njira yolimbitsira shuga yoyera.
Momwe mungachepetse kuvulaza kwa shuga
Kuti muteteze thupi ku matenda oyambitsidwa, kudziwa kwofunikira ndikofunikira, komwe adokotala angagawane. Choyamba, ndikofunikira kusungitsa zowerengera zama calories owonjezera ndi chakudya. Kuti muchite izi, muyenera kukhala ndi tebulo nthawi zonse ndi inu, lomwe lili ndi mndandanda wazinthu zonse za glycemic.
Monga mukudziwa, chakudya chimapezeka mu pafupifupi mbale zonse, koma chofunikira kwambiri chimakhala mu zipatso ndi masamba, confectionery, zakumwa zotsekemera, mkate wa tirigu, maswiti.
Ndikwabwino kusiya shuga woyengeka woyengeka ndi shuga wosafooka. Maswiti, makeke ndi maswiti ena apamwamba kwambiri amayenera kulowedwa m'malo ndi zipatso zouma, uchi, chinsinsi cha chilengedwe komanso maswiti ena opanda shuga.
- Popewa kuwola kwa mano m'mkamwa chifukwa cha maswiti, musaiwale za njira zaukhondo za tsiku ndi tsiku ndikuchezera dotolo wamano munthawi yake. Ngati munthu ali pachiwopsezo chotenga matenda a shuga, dokotala nthawi zambiri amalimbikitsa kupatula shuga ku zakudya. M'malo mwake, izi zimagwiritsa ntchito zotsekemera - fructose, xylitol, sorbitol.
- Fructose amakoma kwambiri, motero mlingo uyenera kuyang'aniridwa ndikuwonjezedwa ku chakudya chochepa kwambiri. Izi sizimathandizira pakukula kwa caries, zimagwiritsidwa ntchito kuphika, kuphika kupanikizana ndi ma compotes. Koma kumwa kwambiri fructose kumadzaza ndi kunenepa kwambiri.
- Sorbitol amalimbikitsidwa ngati munthu ali ndi matenda am'mimba. Imakhala ndi kakomedwe kake kabwino, koma kuchuluka kwa sorbitol nthawi zambiri kumayambitsa kupuma. Kuchepetsa kwa sweetener kumachedwa, koma insulin siyikuchita nawo njirayi.
Xylitol ndi mankhwala omwewa omwe amaphatikiza shuga wambiri, koma amakhala ndi kutsekemera kochulukirapo. Imakhala ndi mphamvu yofooka ya m'mimba komanso choleretic, chifukwa chake mankhwalawa amalimbikitsidwa kunenepa kwambiri.
Kodi munthu akufunika shuga angati adzauzidwa ndi katswiri muvidiyoyi.
