Zokoma, koma zonyansa: kuchuluka kwa shuga komanso zotsatirapo zake

Kugwiritsa ntchito shuga kwambiri ndiye mliri wazaka za m'ma 2000 zino.

Kuchuluka kwa zinthu komanso kupezeka mosavuta kwa zinthu zamafuta ochulukirapo zomwe zimapangitsa kuti pakhale mowa wopanda malire, zomwe zimawonongera thupi.

Mabungwe otsogola padziko lonse lapansi amagwiritsa ntchito madola mamiliyoni ambiri pakufufuza, pamaziko omwe mitengo inayake yodyedwa imachokera, kuphatikizapo shuga ya azimayi omwe amapezeka tsiku lililonse.

Magulu owopsa

Monga lamulo, akazi onse ndi dzino labwino kwambiri. Chifukwa cha chikhalidwe chawo, amatha kuyamba kukonda maswiti komanso chidwi cha iwo omaliza kukhala athanzi.

Wina sangathe kudzikana yekha, wina sangayerekeze moyo popanda chokoleti, kupatsa wina zakudya. Kudya maswiti ochulukirachulukira, ndikufuna zochulukirapo komanso kuti ndisawononge mzerewu.

Chowonadi ndi chakuti thupi laumunthu silinasinthidwe kuti lizigwira milingo yayikulu yama chakudya osavuta. Chifukwa cha kuyamwa mwachangu kwa sucrose, kuchuluka kwa glucose m'magazi kumakwera kwambiri, insulin imamasulidwa.

Zotsatira zake, zotsatira za "kufa ndi chakudya cham'mimba" zimachitika. Kuchokera pakuwona kwa thupi, zinthu zonse zomwe zimalowa zimatengedwa mwachangu kwambiri ndipo zimafunikirabe. Kupeza gawo latsopano kumayambitsanso kufooka kwina, mwakutero kupanga gulu loyipa. Ubongo sutha kumvetsetsa kuti kwenikweni mphamvu zatsopano sizimafunikira ndipo zimapitilira kuwonetsa.

Kuphatikiza apo, shuga imakhudza dongosolo la dopamine la malo osangalatsa a ubongo, ndikupangitsa zotsatira zofanana ndi kugwiritsa ntchito ma opiates. Chifukwa chake, pamlingo wina wake, kugwiritsa ntchito mopitirira muyeso kuli ngati mankhwala osokoneza bongo.

Gulu lachiwopsezo limaphatikizapo anthu omwe amamva kuchepa kwa misempha yamagazi.

Nthawi zambiri izi zimachitika chifukwa cha chibadwa cha thupi ndipo sichizindikiro cha kufooka kapena kumasuka.

Kutsika kwa glucose kumayambitsa kusinthasintha kwa mlengalenga, komwe kumapangitsa ubongo kukhumba maswiti, omwe angathandize pakupanga mahomoni achisangalalo serotonin ndipo potero amawongolera vutolo.

Wopanda kupha

Kugwiritsa ntchito shuga pamiyeso yambiri kumayambitsa kusokonezeka kambiri pakugwira ntchito pafupifupi thupi lonse.

Kufooka kwa chitetezo cha mthupi kumachitika, kugaya kwa michere kumachepa, kupweteka kwa m'maso, kuchuluka kwa glucose ndi insulin kumawonjezera, malo abwino oti matenda a fungus apangidwe, kusintha kokhudzana ndi zaka kumathandizira.

Potengera momwe mavutowa adachitikira, matenda amtundu amayamba pakapita nthawi: matenda, atherosclerosis ndi nyamakazi, matenda amtundu wamkati, matenda am'mimba, matenda otupa, khungu lotupa komanso kuchuluka kwa systolic.

Mitundu ya shuga

Sikuti shuga onse ali ndi vuto limodzi. Banja la shuga limaphatikizapo mitundu yambiri. Zofunikira kwambiri zomwe zimapezeka m'moyo watsiku ndi tsiku ndi monga: sucrose, glucose, fructose ndi lactose.

Kubwezeretsa

Sewero loyera lililonse kwa tonsefe. Mwachilengedwe, mawonekedwe ake oyera samachitika konse. Imapezedwa mwachangu ndipo samapereka kumverera kwodzaza. Ndi sucrose womwe umapezeka kwambiri mu chakudya.

Glucose

Fomu yosavuta, izi zikutanthauza kuti digestibility imathamanga kwambiri. Amayambitsa insulin yayikulu mthupi. Ndi kuthekera kwakukulu kumasintha kukhala mafuta m'thupi. Muli mitundu yambiri ya zipatso.

Glucose mu zipatso ndi zipatso

Pangani

Fructose ndiye mtundu wopanda shuga womwe umapezeka m'mipweya ndi uchi. Chifukwa cha kutsekemera kokwanira kumatha kugwiritsidwa ntchito ngati cholowa m'malo. Pa gawo loyamba, silikufunika insulini kuti mumenye.

Lactose mfulu

Imapezeka m'mazaka amkaka komanso m'mapuloteni a mkaka osayeretsa bwino. Mlingo wa mayamwidwe uli pakati pa sucrose ndi glucose.

Pogulitsa pali shuga wamtengo wapatali kwambiri wa bulauni. Osaziona kuti ndizothandiza kuposa m'bale wanu wachizungu.

Brown ndi shuga wopanda nzimbe wosakhazikika pamtengo wamtengo wapatali kuposa ena onse. Podzitchinjiriza, titha kunena kuti ili ndi mchere wambiri: calcium, iron, magnesium, potaziyamu, phosphorous ndi ena, omwe mosakayikira ndiwothandiza.

Zakudya za tsiku ndi tsiku za akazi

Malinga ndi World Health Organisation, kuchuluka kwa shuga patsiku kwa azimayi ndi 25 g (5%), komwe ndi kololedwa kokwanira 50 g (10%).

Manambalawa ndi ofanana ndi supuni 6 ndi 12. Manambala omwe amaperekedwa m'mabereki amapezeka mu zakudya zomwe zimadyedwa ndi mayi masana.

Mwachitsanzo, kwa mkazi, avareji ya tsiku ndi tsiku amakhala ma calories 2000. Mwa awa, shuga sangawerengere zosaposa 200 kcal (10%). Ngati tingaganizire kuti mu 100 g shuga pafupifupi 400 kcal, ndiye kuti amapezeka pafupifupi 50 g. Tiyenera kukumbukira kuti iyi ndi kuchuluka kwa shuga komwe kumamwetsedwa, kuphatikiza zomwe zili muzinthuzo, osati kuchuluka kwa shuga.

Muyezo wa shuga patsiku kwa azimayi umatha kusiyanasiyana kutengera magawo a thupi. Chifukwa chake, azimayi omwe akuchita nawo masewera olimbitsa thupi ndikukhala ndi moyo wotakataka angathe kudya ma calorie ambiri osavulaza thanzi, chifukwa amawotchedwa mwachangu. Ngati atopa kapena atakhala onenepa kwambiri, ndibwino kusiya kotheratu kugwiritsa ntchito mankhwala omwe ali ndi shuga.

Zakudya zobisa shuga

Amayi nthawi zambiri samazindikira kuti pali shuga wina wopezeka mumtundu wina wa zinthu. Chifukwa chake, ngakhale kuyesera kudya moyenera, amapitiliza kudya zakudya zopanda pake.

Zopangira shuga zapamwamba ndizophatikiza:

• zopumira mwachangu: granola, custard oatmeal, cornflakes, matumba osenda, ndi zina zambiri;
• misuzi yamitundu yonse (kuphatikizapo ketchup ndi mayonesi);
• sosi yophika ndi yophika;
• kuphika ndi confectionery zinthu;
• mankhwala omalizidwa;
• zakumwa (kuphatikizapo zakumwa zoledzeretsa): zakumwa zoziziritsa kukhosi, msuzi wokoma, mowa, cognac, zakumwa zoledzeretsa, vin zotsekemera, etc.

Kodi mungatani kuti musiye shuga?

M'moyo watsiku ndi tsiku, muyenera kumachepetsa zakudya zokhazokha monga zoyera ndi mkate wa imvi, pasitala wopangidwa kuchokera ku premium ufa, mpunga woyera, ufa, zotsekemera, komanso kupanikizana ndi zipatso zouma.

Muyenera kudya masamba ambiri komanso zitsamba zatsopano. Sinthani mkate wowonekera ndi pasitala ndi zopangidwa ndi mafuta. Yambitsani zolimbitsa thupi muzochita zanu zatsiku ndi tsiku.

Nawa maupangiri osavuta kuti muthane ndi vuto losokoneza shuga:

1. gwiritsitsani ntchito zanu zatsiku ndi tsiku, pumulani bwino (kugona osachepera maola 8), pewani kupsinjika;
2. pemphani chithandizo cha abale anu pakufunafuna kwanu. Ndikovuta kwambiri kulimbana ndi mayeserowo ngati munthu wapafupi akutafuna nthawi zonse;
3. kudya mapuloteni ochulukirapo ngati nsomba kapena mbalame. Kunyanyala kwawo pang'ono kumachepetsa njala;
4. kumvetsetsa kwa endocrinologist ndi gynecologist. Kulakalaka maswiti ndi chimodzi mwazizindikiro za matenda a chithokomiro kapena matenda a candidiasis;
5. mogwirizana ndi adokotala, yambani kumwa vitamini B kuti muchepetse nkhawa;
6. kusangalala, gwiritsani ntchito zidutswa zing'onozing'ono za chokoleti chakuda, 70% ya cocoa;
7. werengani malembedwewo palemba, musagule zinthu zokhala ndi shuga.

Palinso mankhwala apadera kuti athetse kulakalaka kwa maswiti. Ndiwo gawo lomaliza pomwe njira zina zonse zalephera. Chachikulu pano sikuti muchite zithandizo zokhazokha, koma onetsetsani kuti mukuonana ndi dokotala.

Kukonzekera kochokera pa Chromium kwakhala kukugwiritsidwa ntchito kwa nthawi yayitali kuti mukwaniritse zomwe mukufuna. Chromium ndi shuga zimagwirizana kwambiri mkati mwa thupi.

Kudya shuga "kumatulutsa" chrome, kugwiritsa ntchito komwe kumachepetsa kulakalaka kwa maswiti.

Mankhwala opangidwa ndi glutamine agwiritsidwa ntchito kale kwambiri.

Izi amino acid amachita m'njira zotheka pa ubongo ndi mantha, kwinaku akuchotsa vuto kudya shuga.

Makanema okhudzana nawo

Ndi zakudya ziti zomwe zimakhala ndi shuga obisika kwambiri? Yankho mu kanema:

Pothana ndi kudya kwambiri shuga ndizotheka. Pali njira zambiri ndi njira zopewera kuyesedwa komanso mphamvu ya sitima. Mpaka pano, matebulo apadera a shuga mu zakudya, zowerengera zowerengera zakudya zamasiku onse, ndi zina zambiri zomwe zalembedwa. Kukhala ndi moyo wathanzi ndikofunikira komanso kachitidwe, kotero simuyenera kuchedwetsa kusintha kwakanthawi. Ngati muwerenga nkhaniyi, mwina mudaganiza zofunikira pakusintha kena kake. Izi zikutanthauza kuti zimangotengera njira zochepa zakutsogolo.