Dziwani kuti musapeze mavuto azaumoyo: kuchuluka kwa shuga patsiku kwa bambo ndi zotsatirapo zake

Akatswiri ena a zaumoyo amati chilichonse chokoma ndi "kufa oyera", ndipo sayenera kudyedwa ndi wina aliyense, mulimonse.

Ena, m'malo mwake, akuti popanda chakudya chokwanira cha "thupi" lamphamvu, thupi la munthu silingatsimikizire momwe ubongo umagwirira ntchito komanso kugwiritsa ntchito bwino kwamalingaliro.

Zochita zofunikira zimachepa, kuchuluka kwa mahomoni achisangalalo, ndipo kuwodzera kumawonekera. M'malo mwake, aliyense mwa maphwando ali onse abwino ndi olakwika nthawi imodzi - sizinganenedwe kuti, thupi lake silikufunika shuga (komanso makamaka kwa bambo yemwe moyo wake umafunikira mphamvu yochulukirapo kuposa wogonana wogonana).

Komabe, palibe phindu lililonse pakudya maswiti, makamaka ngati zakudya zama calorie ambiri zimadyedwa kwambiri, ndikutsatira kuchepa kwa ntchito zolimbitsa thupi. Osachepera chifukwa choti mapaundi owonjezera amawonekera, omwe amayambitsa mavuto kuchokera ku mtima.
Kuphatikiza apo, zimathandizira kuwonjezeka kwa cholesterol yamagazi ndi kuthamanga kwa kuchuluka kwa mapangidwe a atherosulinotic plaque.

Njira izi zimayambitsa matenda a mtima.

Ndiye, kodi kudya shuga kwenikweni ndi chiyani kwa munthu? Chifukwa chiyani mafuta “othamanga” amatchedwa?

Chowonadi ndichakuti likalowa m'magazi, glucose imaphatikizidwa nthawi yomweyo pazinthu zingapo zomwe zimachitika ndipo zimagawanika ndikutulutsa mphamvu. Zakudya zamagulu ena, zomwe "zimachedwa" (kukhuthala ndi fiber zimaphatikizira), zimayamba kuthyolidwa kuti zikhale monomers (glucose yemweyo), ndipo pokhapokha amaphatikizidwa ndi metabolism. Ichi ndichifukwa chake akuchira msanga ku michere yamagetsi.

Mlingo Wofulumira wa Zakudya Zam'madzi

Funso la kuchuluka kwamasamba omwe mumayenera kudya tsiku lililonse kwa munthu (mwamunayo) kuti muwonetsetse momwe njira yamoyo imagwirira ntchito ikuyeneranso kale.

Makamaka m'moyo wamakono ndi kuchepa kwa zochitika zolimbitsa thupi komanso zina zakuphwanya mfundo zachikhalidwe zathanzi.

Funso la kuchuluka kwamomwe bambo amafunikira kudya shuga patsiku kuti akwaniritse zofunika zonse zamagetsi, ngakhale osapweteketsa thupi lake, adzayankhidwa mwatsatanetsatane pansipa.

Kodi shuga amatanthauza njira zamitundu mitundu iti, ndipo chifukwa chiyani ndikofunikira kumvetsetsa mukamaganizira nkhaniyi?

Kuti tiyankhe bwino funsoli, ndikofunikira kuzindikira kuti ndi shuga uti m'thupi lathu - pamenepa.

Chifukwa chake, glucose imakonzedwa m'maselo a anthu, chifukwa chomwe pamakhala kutulutsa mphamvu kofunikira kuti zitsimikizire njira zonse za endothermic metabolic (ndiye kuti, zomwe mphamvu zimafunikira - kuchuluka kwakukulu kumachitika mu kagayidwe ka anthu).

Ma kilojoules opangidwa samangodzipukusa, amadzunjikana mu zinthu zazikuluzikulu zazikulu - adenosine triphosphate (ATP) mamolekyulu. Komabe, phungu uyu sangakhale m'thupi la munthu kwa nthawi yayitali, chifukwa chake, mafuta amaphatikizika ndikuchokera kwawo.

Kuchuluka kwa shuga kwa amuna

Zikatero, ngati tilingalira zakudya zabwino zopangidwa ndi nyumba, titha kunena bwinobwino kuti kugwiritsa ntchito "chakudya champhamvu" mwachangu sikofunikira kwenikweni, ndipo zotsekemera zimayambitsa kuwonongeka kwathanzi.

Inde, zonse zili choncho - mosiyana ndi zikhulupiriro za akatswiri azakudya omwe amakhulupirira kuti munthu amafunika supuni zingapo za shuga patsiku.

Izi ndizosavuta kufotokozera - mfundo yonse ndiyakuti kuchuluka kwa glucose komwe munthu amafunikiradi kuphatikiza kwa ATP ndi mphamvu zimaperekedwa ndi zinthu zina zonse za chakudya.

Magulu aanthu omwe shuga amatsutsana nawo

Magulu a anthu omwe kugwiritsa ntchito shuga amatsutsana amaphatikizidwa:

1. mtundu 1 odwala matenda ashuga. Odwala awa ayenera kulandira insulin nthawi zonse ndikuwunika kuchuluka kwa shuga m'magazi awo. Kugwiritsa ntchito maswiti kumawonetsedwa pokhapokha kuchuluka kwa insulin kutsika kwambiri. Kupanda kutero, pamakhala chiopsezo chotenga hyperosmolar coma - chikhalidwe chofunikira kuchipatala mwachangu. Chokha kupatula pamenepa ndi zinthu zomwe zimapangidwa pogwiritsa ntchito fructose, ndipo ngakhale pamenepo, zochulukirapo;
2. odwala onenepa. Monga tafotokozera pamwambapa, munthu akayamba kudya shuga masana, amasintha msanga. Chifukwa chake onse omwe akufuna kuchotsa mapaundi owonjezera ayenera kuyiwala za maswiti kosatha;
3. odwala matenda oopsa komanso anthu odwala matenda a mtima. Popeza kuti kilogalamu yowonjezera iliyonse imakhala chifukwa chowonjezera mwayi wamavuto amtima, kugwiritsidwa ntchito kwa maswiti a gulu ili la odwala kumatsutsana kwambiri.

Kupanga menyu womwe ungakwaniritse zosowa zonse za shuga popanda kuvulaza thanzi

Othandizira ana azakudya amalimbikitsa kuti pakhale zakudya zisanu, zomwe zimaphatikizapo chakudya cham'mawa, nkhomaliro, nkhomaliro, chakudya chamadzulo

Amaloledwa kugwiritsa ntchito compote kuchokera ku zipatso zouma kapena zakudya zamafuta, komanso zopaka mkaka.

Magalasi amodzi a compote kapena kefir amakwaniritsa zosowa za thupi la mwamunayo chifukwa chosowa shuga (ndipo simukufunika kuwonjezera shuga pamenepo). Mvetsetsani bwino, pakupanga zipatso mumakhala zotulutsa zambiri, zomwe zikaphikidwa, zimagawika shuga ndi fructose. Tsopano ndikosavuta kulingalira chifukwa chake kupangika kwa zipatso kumakhala kokoma ngakhale osanenanso shuga kwa iwo.

Pali nthano yomwe ili ponseponse kuti uchi wachilengedwe umakhala wathanzi kuposa shuga m'masitolo ndipo sipangakhale mafuta ambiri mukamagwiritsa ntchito chinthu ichi. Zowona.

Kupatula apo, amapezeka ndi 99% "chakudya" (glucose ndi fructose) 99%, kotero kuti zotsatira zonse zomwe zimakhudzana ndi kumwa kwake sizosiyana ndi zomwe zimawonedwa ndi "chilakolako" cha maswiti. Ndipo komabe - kwenikweni, palibe phindu kuchokera ku uchi. Mosiyana ndi malingaliro a ochiritsa "odziwika bwino" kwambiri.

Milandu pamene lokoma imaloledwa

Chofunikira chachikulu cha shuga (monga zina zonse "zofulumira") ndikuti chimaphwanyidwa nthawi yomweyo chikamamwa, ndipo mphamvu zomwe zimalandiridwa chifukwa chakuwonongeka kwa metabolic zimayenera kutha nthawi yomweyo kuti zisamadzere mafuta. Kupanda kutero, phindu la kulemera lidzatsimikiziridwa.

Chifukwa chakuti bambo, wodya maswiti, osataya mphamvu yake nthawi yomweyo, amadzipatsa thumba la adipose minofu.

Kuti izi zisachitike, akatswiri azakudya amaloleza kugwiritsa ntchito supuni imodzi kapena ziwiri za shuga (mwachitsanzo, chinthu choyera, osati maswiti, makeke kapena zinthu zina za confectionery, zomwe zilinso ndi mafuta ochuluka) . Potere, mphamvu zowonjezereka zomwe zimapezeka chifukwa cha kutsekeka kwa glucose zimangopatsa mphamvu zowonjezera kwa munthuyo ndipo zimalola kukwaniritsa zotsatira zowonjezereka.

Zolemba zochepa

Amuna omwe amasamala zaumoyo wawo ayenera kulingalira zingapo:

• powerengera kuchuluka kwa shuga, ndikufunika kuganizira za kuchuluka kwa shuga komwe kumalowa m'thupi la munthu, popeza chakudya china chilichonse sichimagwira mu metabolic. Zingakhale zomveka kuganiza kuti akamalemba menyu samazindikiridwa;
• kuchuluka kwa "chakudya chambiri" zomwe zimatengedwa kuphatikiza pazakudya zazikulu ziyenera kuchepetsedwa, komanso kusiyanitsidwa kwathunthu komanso motsatira. Izi ndi zoona kwa aliyense - abambo ndi amayi. Amaloledwa kudya ochepa maswiti pokhapokha ngati pali kuchuluka kwamalingaliro posachedwa, kotchedwa "mkuntho waubongo";
• kuwerengetsa kwa kuchuluka kwa shuga kuyenera kuchitidwa mokha, popeza munthu aliyense ali ndi chikhalidwe chake, kuchuluka kwake kwa kagayidwe kachakudya, kusiyana pakudya.

Makanema okhudzana nawo

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