Tonsefe timakonda maswiti kwambiri, koma mankhwala amakhulupirira kuti shuga mumtundu wake wangwiro ndiwowopsa komanso wowopsa kwambiri womwe ungatheke kwa anthu onse. Choyimira choyera chija chimatipatsa ma calorie opanda kanthu omwe alibe dontho limodzi la michere, omwe amawononga machitidwe a metabolic.
Ngati mumadya shuga wambiri tsiku lililonse, imakhala chifukwa chakulemera kwambiri komanso matenda ophatikizika, mwachitsanzo, shuga, kunenepa kwambiri komanso mavuto amtima.
Kodi shuga onse ndiofanana?
Nthawi zina zimakhala zovuta kumvetsetsa kuchuluka kwa shuga omwe amatha kudya tsiku lililonse popanda kuvulaza thanzi lanu. Kuphatikiza apo, ndikofunikira kuti timvetsetse bwino kusiyana pakati pa shuga omwe timatsanulira kuchokera m'thumba ndi shuga lachilengedwe mumasamba ndi zipatso.
Izi ndi zinthu zosiyana kwathunthu. Mafuta a tebulo ndi omwe amachokera pakupanga mafakitale ndipo alibe chochita ndi shuga lachilengedwe, lomwe limakhala ndi madzi ambiri, fiber ndi michere yambiri yomwe imapindulitsa thupi.
Iwo omwe amayang'anira thanzi lawo mosamala ndipo akufuna kuti achepetse thupi ayenera kusankha njira yachiwiri ndikudalira shuga momwe alili.
Kudya kwa shuga
Ndizovuta kwambiri kupereka malingaliro omveka bwino pazomwe shuga wa tsiku lililonse azikhala, chifukwa zonse zimatengera izi palokha.
Kutengera ndi deta yomwe idatengedwa mchaka cha 2008 ku America, munthu wamba amadya shuga wambiri wama kilogalamu 28 pachaka. Mbale yazipatso ndi zakumwa za kaboni sizinaphatikizidwe pazowerengera, zomwe zikuwonetsa kuti kuchuluka kwa shuga sikunyozedwe.
Nthawi yomweyo, zidaganiziridwa kuti zofunikira komanso kuchuluka kwa mafuta otsekemera omwe amadyedwa anali magalamu 76.7 patsiku, omwe ali ndi supuni 19 komanso zopatsa mphamvu 306. Titha kunena kuti ndi chizolowezi kapena mlingo wa tsiku ndi tsiku wa munthu.
M'zaka zaposachedwa, zakhala zofunika kuti munthu azidya moyenerera, ndipo anthu akuchita zonse kuti achepetse kumwa kwa shuga, koma kuchuluka kwake sikuli kovomerezeka. Palibe chovuta kunena kuti anthu anayamba kumwa zakumwa zochepa za shuga, zomwe sizingosangalatsa, ndipo kuchuluka kwake kwa masiku onse kukutsika.
Komabe, kugwiritsa ntchito shuga wama granured akadali okwera kwambiri, zomwe zimayambitsa kukula kwa matenda ambiri, komanso kufalikira kwa zomwe zilipo. Shuga wambiri mu chakudya amabweretsa matenda otsatirawa:
- matenda a shuga;
- Kunenepa kwambiri
- matenda a mtima;
- mitundu ina ya zotupa za khansa;
- mavuto a mano;
- kulephera kwa chiwindi.
Momwe mungadziwire kuchuluka kwa shuga?
Sukulu Yophunzira za Matenda a Mtima inachititsa maphunziro apadera omwe anathandiza kukhazikitsa shuga wambiri kuti amwe. Amuna amaloledwa kudya ma calorie 150 patsiku (omwe amafanana ndi supuni 9 kapena magalamu 37,5). Kwa akazi, kuchuluka kumeneku kumatsitsidwa ndi ma calories 100 (supuni 6 kapena 25 magalamu).
Kuti tilingalire bwino ziwonetserozi zowoneka bwino, ziyenera kudziwidwa kuti kachitini kamodzi kakang'ono ka Coca-Cola kadzakhala ndi zopatsa mphamvu zokwana 140, ndipo kapamwamba ka Snickers kadzakhala ndi zopatsa mphamvu zokwana 120, ndipo izi sizili kutali ndi chizolowezi chomwa shuga.
Ngati munthu akuwunika mawonekedwe ake, ali wokangalika ndi woyenera, ndiye kuti shuga yambiri yodyedwa sikungamupweteke, chifukwa ma calories awa amatha kuwotchedwa mwachangu.
Pamafunika kulemera kwambiri, kunenepa kwambiri kapena matenda a shuga, muyenera kupewa zakudya zokhala ndi shuga ndikudya zakudya zokhala ndi shuga zokwanira kawiri pa sabata, koma osati tsiku lililonse.
Omwe ali ndi mphamvu amatha kusiya zakudya zomwe zimakhala ndi shuga. Zakumwa zilizonse zopangidwa ndi kaboni, zophika kapena zakudya zosavuta zimakhala ndi shuga ndipo zimapangitsa thanzi kukhala labwino.
Kwa thanzi lanu ndi chitetezo chanu, ndibwino kudya zakudya zosavuta. Ndi chakudya chophatikizira mono chomwe chingathandize kuti thupi likhale labwino.
Kodi mungalimbane bwanji ndi mayeserowo?
Amankhwala amati zakumwa za shuga ndi chakudya zimatha kuyambitsa magawo omwewo muubongo wa munthu monga mankhwala. Ichi ndichifukwa chake anthu ambiri sangathe kuwongolera ndikudya maswiti ochuluka mopanda malire.
Ngati munthu agwiritsa ntchito mankhwala osokoneza bongo mosasamala, ndikunyalanyaza mfundo zoyambirira za kadyedwe komanso malangizo a dokotala, izi zikuwonetsa kudalira shuga. Njira zoterezi zimasokoneza njira zamatenda zomwe ziripo mthupi, komanso zimatha kupangitsa kuti pakhale atsopano. Mwambiri, zidzakhala zosangalatsa kudziwa kuti shuga yoyipa ndi yotani?
Njira yokhayo yotulukamo ndikuchepetsa kwambiri kugwiritsa ntchito shuga. Pokhapokha pokhapokha pazotheka kulankhula za kusiya kudalira kwachipembedzo.
Kodi mungachepetse bwanji kudya nokha?
Kuti mukwaniritse izi, muyenera kupewa zakudya izi:
- zakumwa zilizonse zosamwa, chifukwa mwa iwo shuga amangozungulira;
- zipatso zipatso mafakitale. Mu zakumwa izi, shuga samaperewera mu soda;
- confectionery ndi maswiti;
- muffin wokoma ndi kuphika. Katundu wotereyu samangokhala ndi shuga, komanso michere yopanda kanthu;
- zipatso zamzitini mu madzi;
- zopangidwa ndi nonfat. Ndi izi m'zakudya izi kuti mumapezeka shuga ena ambiri omwe amawapatsa kukoma;
- zipatso zouma.
Momwe mungasinthe?
Pofuna kunyenga m'mimba mwanu, mutha kuyesa kumwa madzi oyera okha, osawonjezera zotsekemera. Ndikwabwino kukana tiyi wokoma, khofi ndi koloko. M'malo mwa zakudya zotsekemera zosafunikira kwa thupi, muyenera kusankha zomwe zimaphatikizapo ndimu, sinamoni, ginger kapena amondi.
Mutha kusiyanitsa zakudya zanu chifukwa cha zaluso komanso luso. Pali maphikidwe ambiri omwe amaphatikizapo shuga. Ngati mukufunitsitsadi, mutha kuwonjezera pa chakudya chiwonetsero chachilengedwe cha shuga granated - stevia therere Tingafinye kapena stevia sweetener.
Zakudya za shuga ndi zosavuta
Njira yabwino yothanirana ndi shuga ndikuchoka kwathunthu kugwiritsa ntchito zakudya zosavuta. Ndikofunika kukhutiritsa maswiti anu ndi zipatso, zipatso, ndi masamba okoma. Zakudya zotere zimatha kudyedwa mulingo uliwonse ndipo sizimapereka kuwerengera kwama calories komanso kuwerenga kosalekeza kwa zolembera ndi zolemba.
Ngati, komabe, palibe njira yoti mungachotsere zinthu zotsirizidwa, ndiye muyenera kuziisankha mosamala momwe mungathere. Choyamba, ndikofunikira kumvetsetsa kuti shuga imatha kutchedwa mosiyanasiyana: sucrose, shuga, glucose, madzi, ndi zina.
Muyenera kuti musagule katunduyo mndandanda wazinthu zomwe shuga ndi yoyamba. Simungasankhe chinthu chotsiriza ngati chili ndi shuga wambiri.
Kuphatikiza apo, ndikofunikira kulabadira shuga wathanzi, mwachitsanzo, uchi, agave, komanso shuga ya coconut yachilengedwe yatsimikizira kukhala yabwino kwambiri kuchokera pamalingaliro azakudya.
