Anthu ochepa amadziwa kuti shuga owononga kwambiri ndi omwe amawonjezera zakudya kuti apatse kununkhira.
Zimalemeretsa thupi ndi zopatsa mphamvu zopanda mavitamini, mchere, ndi michere ina. Mwa zina, chinthu ichi chimakhudza kwambiri kagayidwe ka anthu.
Kugwiritsa ntchito shuga kwambiri m'njira zake zosakhwima kumawonjezera kulemera kwa matenda oyamba, monga matenda a shuga, kunenepa kwambiri komanso matenda a mtima.
Koma momwe mungadziwire kuchuluka kwa zowonjezera izi sizikuvulaza thupi? Kodi ndizotheka kuzigwiritsa ntchito tsiku ndi tsiku kapena ndibwino kupewa? Munkhaniyi, mutha kuphunzirapo za kuchuluka kwa shuga patsiku, komwe sikumalimbikitsa kukula kwa matenda oopsa.
Kodi shuga onse ndiofanana?
Ndikofunikira kumvetsetsa kusiyana pakati pa shuga omwe amawonjezeredwa ku chakudya ndi omwe amapezeka kale muzakudya zina.
Monga lamulo, chomalizachi chimaperekedwa muyezo woyenera mumasamba ena, zipatso, zipatso ndi mkaka.
Ndizothandiza kwambiri pa chamoyo chilichonse, chifukwa zimakhala ndimadzimadzi, fiber ndi michere ina. Ndi chifukwa ichi kuti shuga ndi wofunikira kwambiri pa chamoyo chilichonse.
Tiyenera kudziwa kuti shuga, yomwe imawonjezeredwa ku chakudya tsiku lililonse, imakhala ndi zotsatira zosiyana kwambiri ndi thupi. Ndiwo wotchedwa fructose manyuchi.
Kwa anthu omwe akufuna kuthana ndi mapaundi owonjezera, ndizophatikizika kuti mugwiritse ntchito. Ndikofunika kuti m'malo mwake muzikhala shuga wathanzi wopezeka mumasamba, zipatso ndi zipatso.
Kudya shuga tsiku lililonse
Kuchuluka kwa zinthu zomwe zimaloledwa kudya tsiku lililonse ndi magalamu 76, ndiye kuti, supuni 18 kapena 307 kcal. Manambalawa adakhazikitsidwa kale mchaka cha 2008 ndi akatswiri pankhani zamtima. Koma, pafupipafupi izi zimawunikiridwa ndipo miyezo yatsopano yogwiritsa ntchito pachinthuchi imalandiridwa.
Ponena za kaperekedwe ka mankhwala molingana ndi jini, pakadali pano zikuwoneka motere:
- amuna - amaloledwa kudya 150 kcal patsiku (magalamu 39 kapena supuni 8);
- azimayi - 101 kcal patsiku (24 magalamu kapena supuni 6).
Akatswiri ena amalangiza kugwiritsa ntchito zina, zomwe ndi zinthu zopangidwa mwangozi kapena zachilengedwe, zomwe zimadziwika ndi kukoma kwapadera. Zimafunikira kuti muchepetse chakudya.
Okoma ali ndi kufanana kwina ndi glucose, koma mosiyana ndi iwo, samakulitsa mulingo wa chinthu ichi m'magazi.
Izi kwa anthu omwe ali ndi vuto la endocrine system, ngati kuli kotheka kulekerera ndi zochitika munthawi ya chakudya zimagawika m'magulu awiri: caloric ndi non-caloric.
Zinthu za caloric zimaphatikizapo zinthu zomwe zimachokera kumagwero achilengedwe (sorbitol, fructose, xylitol). Koma kwa omwe si-caloric - aspartame ndi saccharin, omwe amadziwika ndi onse odwala matenda ashuga.
Popeza mtengo wamtunduwu ndi zero, zopangira shuga zomwe zimaperekedwa ziyenera kuonedwa kukhala zofunika kwambiri kwa iwo omwe ali ndi matenda a shuga komanso onenepa kwambiri.
Kuchokera pazonsezi zimachitika kuti zinthu izi ziyenera kuwonjezedwa kuzakudya zakumwa kale ndi zakumwa. Kuchuluka kwa zakumwa zawo patsiku sikuyenera kupitirira 30 g. Mukakula kwambiri, simuyenera kumwa magalamu oposa 20 patsiku. Tiyenera kudziwa kuti m'malo mwa shuga mumaletsedwa kotheratu nthawi yonse yomwe muli ndi pakati.
Kwa amuna
Monga tanena kale, shuga amayenera kudya pang'ono.
Kwa kugonana kwamphamvu, kuchuluka kwa shuga tsiku lililonse kumakhala pafupifupi magalamu 30. Palibe vuto kuti muyenera kupitirira mlingo wa 60 magalamu.
Izi ndichifukwa choti pamakhala chiopsezo cha zovuta zazikulu, makamaka mu kapamba ndi dongosolo la mtima. Tiyenera kudziwa kuti shuga amayenera kuletsedwa kuti azigwiritsa ntchito othamanga. Mchenga Woyera uyu ndi sumu yeniyeni kwa chamoyo chilichonse.
Sipezeka mwachilengedwe, chifukwa adapangidwa ndi kusakanikirana ndi mankhwala. Monga mukudziwa, chinthu chodabwitsachi chimachotsa calcium ku thupi, zomwe zimapangitsa kuzimiririka komanso kukalamba msanga kwa thupi.
Pazakudya za tsiku ndi tsiku za akulu akulu, shuga ayenera kukhala ochepa. Zakudya zam'mimba zonse sizobweretsa phindu kwa thupi, koma m'malo mwake, chotsani zinthu zonse zofunika mu icho, makamaka michere. Zovomerezeka tsiku ndi tsiku pafupifupi 55 magalamu.
Kwa akazi
Kugonana kwabwino kumaloledwa kudya pafupifupi 25 magalamu a shuga patsiku. Koma osavomerezeka kupitilira kuchuluka kwa magalamu 50.
Pambuyo pake, izi zimatha kubweretsa kukula kwa matenda a shuga kapena kuchuluka kwa mapaundi owonjezera.
Za amayi apakati, akatswiri amawalangiza kuti asadye mopitilira 55 magalamu. Popeza shuga ndi a chakudya chopatsa mphamvu, chokhala ndi zochuluka mthupi, chimayamba kusanduka mafuta osungira. Ndikwabwino kuti amayi oyembekezera azichepetsa kumwa mankhwalawa.
Kwa ana
Pali mfundo zina zomwe zimalimbikitsidwa kuti zikonzedwe pakudya kwa mwana:
- ana 2 - 3 zaka - kuloledwa kudya pafupifupi magalamu 13, osapitilira 25;
- Ana azaka 4 - 8 - 18 magalamu, koma osapitirira 35;
- ana azaka 9 mpaka 14 - 22 magalamu, ndipo kuchuluka kwakukulu patsiku ndi 50.
Ana opitirira zaka 14 amaloledwa kudya zosaposa magalamu 55 patsiku. Ngati ndi kotheka, ndikofunika kuti muchepetse kuchuluka kumeneku.
Momwe mungasinthe?
Ndikofunika kuti tisiye kwathunthu shuga, komanso m'malo mwake. Osati kale kwambiri pomwe zidadziwika za kuopsa kwa izi.
Anthu omwe amawunikira zakudya zawo mosamala ayenera kusankha mtundu wa shuga wopezeka mu zipatso, zipatso, uchi, manyumwa ndi zinthu zamkaka.
Suprose ndi madzi osungunuka am'madzi omwe amawonongeka m'thupi kukhala glucose ndi fructose - zipatso ndi shuga yazipatso molingana. Monga mukudziwa, kuphatikiza kwa mankhwala okometsetsa achilengedwe ndi kosiyana ndi zinthu zopanga.
Kuphatikiza pa zipatso zodziwika bwino komanso zipatso zomwe zimakhala ndi zinthu zachilengedwe, zimapangidwanso mavitamini, mchere, ma antioxidants ndi phytohormones. Komanso, zinthu izi zimakhala ndi index yotsika ya glycemic.
Uchi ndi imodzi mwamalo opindulitsa kwambiri a shuga.
Mwa zina zotsekemera zotchuka zachilengedwe: uchi, Yerusalemu artichoke manyuchi, stevia, manyowa agave, komanso mapulo manyuchi. Amatha kuwonjezeredwa tiyi, khofi ndi zakumwa zina. Ntchito yayikulu ya glucose kwa thupi ndikuyipatsa mphamvu.
Kwa munthu wolemera makilogalamu 65, zinthu zatsiku ndi tsiku ndi 178 g. Kuphatikiza apo, pafupifupi magalamu 118 a maselo aubongo amathera, ndi zina zonse - minofu yolimba ndi maselo ofiira amwazi. Zida zina za thupi la munthu zimalandira chakudya kuchokera ku mafuta, omwe amalowa mthupi kuchokera kunja.
Kodi mungachepetse bwanji kudya nokha?
Monga mukudziwa, m'zakudya zathu za tsiku ndi tsiku, kuchuluka kwa shuga sikuyenera kupitilira magalamu 45. Kuchuluka kwamagetsi komwe kumatha kuvulaza ziwalo zonse za thupi.
Pali malingaliro angapo akatswiri omwe angathandize kuchepetsa kuchuluka kwa chakudya chamafuta omwe amaperekedwa ku chakudya:
- m'malo mwa shuga, ndibwino kugwiritsa ntchito zofunikira m'malo mwa stevia. Zokometsera zamasiku onse zimaphatikizapo xylitol, sorbitol, fructose, saccharin, cyclamate ndi aspartame. Koma zotetezeka ndizopangidwa ndi stevia;
- ndikwabwino kusiya mokwanira masitolo, monga ketchup ndi mayonesi, omwe ali ndi shuga pazambiri. Komanso m'ndandanda wazinthu zoletsedwa muyenera kuphatikiza zinthu zotsiriza, zakudya zamzitini, masoseji komanso mafuta ophikira;
- ndikwabwino kuchotsa m'malo azakudya m'sitolo ndi zinthu zina zopangidwa ndi nyumba. Makeke, makeke, maswiti - zonsezi zitha kuchitidwa mwaokha pogwiritsa ntchito zotsekemera zachilengedwe.
Zotsatira za kukhala wokonda kwambiri maswiti
Mavuto obwera chifukwa cha shuga m'thupi la munthu:
- kupyola dzino enamel;
- kunenepa
- matenda a fungal, makamaka thrush;
- matumbo ndi m'mimba matenda;
- chisangalalo;
- matenda a shuga;
- thupi lawo siligwirizana.
Makanema okhudzana nawo
Za kuchuluka kwa shuga tsiku lililonse komanso zomwe zimachitika mu vidiyoyi:
Monga tanena kale, osati uchi wokha, zipatso, zipatso komanso zipatso zosiyanasiyana ndi zotsekemera. Amathandizira polimbana ndi mapaundi owonjezera, komanso amachepetsa chiopsezo cha matenda omwe amadza ndi kagayidwe kazakudya m'thupi.
Ndikofunikira kwambiri kupanga zakudya zoyenera ndi shuga wovomerezeka patsiku, zomwe sizikuvulaza thanzi. Ndikofunika kuti muthane ndi katswiri wanu kuti muchite izi, yemwe angakuthandizeni kusankha chakudya choyenera.
