Ngakhale kuti thupi laumunthu ndilopanda pake (limatha kugaya chilichonse - kuchokera ku mafuta anyama kupita koloti), kufunikira kwa chakudya chamafuta (makamaka, shuga - mphesa) pakuwongolera ndi kuwongolera - ubongo - ndizolowera nthawi ndi nthawi.
Zachidziwikire, chifukwa chofuna yabwino, adzagwiritsanso ntchito surrose (yotsika m'moyo watsiku ndi tsiku - shuga), koma zidzakhala zofanana ndi kukweza galimoto yothamanga ndi mafuta a dizilo - mwina imangoyambira, koma kukwawa ndi chisoni pakati kupatula kotala la bwalo.
Pogwiritsa ntchito shuga, munthu amasintha mayendedwe amoyo wake kuchoka pa kuthamanga kwothamangira kwa chinthu chokongola kwambiri kukhala "gait" ya thonje loyipa losakhalitsa lomwe lili ndi matayala osasunthika omwe amakhala akusuntha malo, popanda liwiro komanso kutalika koyipa kwa njirayo.
Kodi shuga amafunikira m'thupi?
Ngati timalankhula za shuga (chakudya) nthawi zambiri, ndiye inde, timafunikira. Funso lonse ndikuti, ndi chiyani chomwe chimalowa mu ubongo ndikutuluka kwa magazi pazakudya zake. Ngati tikulankhula za glucose, ndiye kuti ubongo umagwira ntchito mokwanira, popanda kupweteketsa mutu, mseru komanso kukumbukira.
Koma kwanthawi yayitali, munthu amakhala atasinthana ndi sucrose pacholinga chimodzi (chimayeneranso sucrose - nzimbe), kupanga ma beets a shuga ndi mbewu za nzimbe zam'mafakitala, ndikuyambitsa kupanga kwa glucose surrogate kwathunthu. Liwu loti "pafupifupi" limatanthawuza kuti sanadandaule kufunsa ubongo ngati amakonda njira yatsopano yazakudya - ndipo manja awo atafika, sizinali zotheka kuti ochita mafakitale kupereka ndalama zazikulu kuchokera kubizinesi yomwe idakhazikitsidwa (mu 1990 idapangidwa Matani 110 miliyoni a shuga).
Koma choyipa chiti chimatha kuchitikira munthu kuchokera pakumwa chinthu chopangidwa chokonzera, chokoma ndi chotsika mtengo ngati shuga, ngati chinthuchi chidapangidwa kale ndi chilengedwe chomwe?
Zowonadi, zitha kupezeka ndi thupi ndikudya kaloti kapena mavwende, kumwa chinanazi, mapulo, birch - - koma mu mankhwala osazindikira njira yazopatsa thanzi, ndipo ngati pali shuga kapena nzimbe (makamaka olemera mu sucrose), palibe amene angabwere mutu.
Koma chinthu china chomwe chimapangitsa kwa omwe amapanga njirayi chinali kupeza kuchuluka kwa zinthu zamadzimadzi zomwe zimapanga shuga - chopangidwa nthawi zambiri kodzazidwa ndi chakudya kuposa zopangira zoyambirira. Kukomedwa kwenikweni.
Chowonadi ndichakuti pakumizidwa m'matumbo, hydrolysis ya sucrose-sucrose pama michere awiri opepuka:
- shuga-glucose;
- β-fructose.
Ngakhale zonse ziwiri zili ndi formula womwewo wamafuta (C6H12O6, kapangidwe kake kamasiyana kwambiri. Fructose ndi mphete ya maatomu 4 a kaboni ndi atomu imodzi ya oksijeni, glucose ndi mphete (komanso kuphatikizidwa ndi atomu 1 ya okosijeni), koma pali ma atomu 5 a kaboni kale.
Chifukwa cha kusiyana kwa kapangidwe kazomwe zimapangira mphamvu ya chinthu, mafuta omwe tatchulawa amachita mosiyana.
Ngati glucose alidi "mafuta" onse pantchito ya ubongo, impso, chiwindi, minofu (kuphatikizapo mtima), ndiye kuti chiwindi chokha ndi chomwe chitha kuthana ndi kukonza kwa fructose. Chifukwa mu minofu ya ma enzymes amenewo omwe atasintha masinthidwe angapo amatsogolera kusintha kwa fructose kukhala glucose, palibe, motero, sizikuyimira phindu lililonse kwa iwo.
Nthawi zambiri imabwera ndi shuga, monga amanenera, "m'kulemetsa" - chiwindi cholimba, kuti "chisataye bwino," chimasinthira mwachangu kukhala zinthu zamafuta (triglycerides), zomwe poyamba zimasefukira m'magazi, ndipo kumapeto kwa njirayo - khalani m'makoma a mitsempha kapena mawonekedwe mafuta "ndende" zam'mimba zamkati (izi sikuti kuwerengera "jakisoni" wokhazikika pazosunga mafuta ambiri pamimba, matako, khosi ndi malo ena).
Chifukwa chake, kugwiritsa ntchito sucrose yokwaniritsa zofunika zamthupi sikungatheke chifukwa chakuti:
- pamtundu uliwonse wa sucrose, gawo la glucose lomwe limathandiziradi thupi ndilofanana ndi theka la kuchuluka kwa chakudya chophatikizidwa (theka lina limangotsala pang'ono);
- kachigawo kakang'ono kwambiri ka fructose (mu sucrose) pamapeto pake kamakhala glucose wofunikira m'thupi;
- Kugwiritsa ntchito kwa fructose pakokha kumafuna kuwononga mphamvu zomwe zimatengedwa m'thupi.
Poganizira za kugwiritsa ntchito sucrose (chinthu chomwe chimangowoneka ndi mphamvu yayitali), kuphatikiza kuwachotsa ziwalo zofunika, palinso:
- kuchuluka kwamaso am magazi (chifukwa chamadzi osefukira ndi triglycerides);
- kunenepa
- chizolowezi cha thrombosis;
- matenda asanakwane;
- okhazikika ochepa matenda oopsa.
Kuchuluka kwa zinthu zonsezi ndi zowopsa zaubongo ndi mtima, chifukwa chake mawu oti "wadzaza ndi kupha anthu 'omwe amagwiritsidwa ntchito pamwambapa chifukwa cha sucrose (shuga) ndioyenera.
Koma gawo la β-fructose m'thupi silimatha pamenepo.
Khalidwe lokoma
Ngakhale pali chiwopsezo chachikulu chotenga matenda a shuga, glucose ali ndi chuma chodziwikiratu mosakayika - chimatha kubweretsa satiety yeniyeni. Mwazi ukamadutsa mu hypothalamus yaubongo ukawunikira ngati uli ndi chakudya chokwanira, mapangidwe a insulini ndi pancreas (pancreatic) amatseguka ndipo zonse zomwe zimachitika m'mimba sizipangidwanso.
Fructose (ngakhale mu sucrose, kapena mawonekedwe oyera) samapanga malingaliro otere - chifukwa chake, ubongo womwe sunamve chilichonse umapereka chizindikiro "chocheper". Ndipo ngakhale thupi lidatha kale ndi mafuta "owuma", "nkhomaliro imapitilirabe popanda nthawi yopumira" - keke italowetsedwa mkamwa, dzanja limafikira lotsatira, chifukwa "limawoneka laling'ono".
Poona kuti kuchuluka kwa "zotsekemera" m'thupi (zomwe sizingafanane ndi mabatani aliwonse) kumakonzedwanso, kufunikira kwa maswiti kumapangisa kuzungulira kwa "misozi kuchokera m'maso - lokoma mkamwa".
Chowolepheretsa china chomwe chimaletsa miyala yopyapyala ndi hormone leptin, yomwe imapangidwa ndi minofu ya adipose, komanso samamasula chifukwa cha fructose yemwe amalowa m'magazi - ndipo chiwindi chimakakamizidwa kuti chiwonongeke chilichonse chomwe chimalowa mkati pafupifupi nthawi yonse.
Zotsatira zotsatirazi zodzipatsa zokha zimalolera kuzindikira kutengera shuga:
- kuthekera kodziletsa pakumwa maswiti;
- Kusintha kooneka bwino ndikusowa maswiti (kuchoka ku mantha osaneneka komanso kufooka mpaka "kuthyolako" ndi thukuta lozizira komanso kugwedezeka kowoneka mwamphamvu);
- kupezeka kwa zovuta zam'mimba (kuchokera "kumayamwa m'mimba" kupita m'mimba kudzala kwamatumbo - flatulence);
- chiwonetsero chokhazikika pam diameter m'chiuno ndi m'chiuno, chomwe chimawonekera ndi miyeso yokhazikika (kapena choonekera mu zovala).
Kanema wanyimbo wokhudza kusuta maswiti:
Kunenepa kwambiri chifukwa chakuzunza
Monga ziwerengero zobalalika zimatsimikizira, ngati shuga ku USA (ndi zakudya zonse zodyedwa) ndi kuphatikiza kapena kusiya 190 g patsiku (katatu), ndiye kuti ku Russian Federation sikupitilira 100 g / tsiku.
Koma - chidwi! - tikulankhula za shuga wowona ndipo sizikunena za mkate “wosaphika” mkate, ma ketchup mayonesi, osanena za "osalakwa kwathunthu" zakumwa zomwe zimaperekedwa ngati zachilengedwe.
Anthu adakhala nthawi yayitali kuti "abzalidwe" pa sucrose, yomwe imapatsa opanga phindu lochulukirapo, ndipo ogula - omwe amalipidwa ndi ndalama zawo:
- kunenepa kwambiri (kapena kutali ndi chithunzi cha masewera);
- matenda ashuga
- makalata;
- mavuto ndi chiwindi, pancreatic gland, matumbo, mitsempha yamagazi, mtima, ubongo.
Ngakhale anthu aku America omwe amakonda kuwerengera mosamala, "kuwotcha" mapaundi owonjezera pa masewera olimbitsa thupi komanso poyenda ma tiles, sangathe kulimbana ndi kunenepa kwambiri komwe kwaphimba dziko lawo, ndiye kuti sitiyenera kulankhula za Russia konse - nthawi zonse "amatha kubisala" nyengo yozizira, yamuyaya kusowa kwa bajeti komanso zomangika za banja lanu, kumangoyendayenda miyendo yanu mukamayeserera kuyenda kapena masewera olimbitsa thupi.
Ndipo shuga kwa amuna omwe amagwira ntchito molimbika pakuthandizira minofu yawo (modabwitsa) ndiyo njira yosavuta komanso yotsika mtengo kwambiri yobwererera kuchokera kuntchito.
Kalanga, kuchuluka kwa zisoni zosiyanasiyana zomwe zimasautsa ngakhale anthu olemera kwambiri (mulingo wamantha, mkwiyo, kusowa mphamvu m'moyo usanachitike, komwe kumabweretsa zowawa ndi kukhumba kubwezera, kumakula mopanda pake komanso chaka ndi chaka mukuzindikira kwa anthu onse ndi oyimira ake payekhapayekha), pomwe sizilola wina aliyense kuti "azitsogolera" kuchokera ku "singano ya shuga", kuchokera nthawi yayitali mthupi laumunthu kukhala lochulukirachulukira.
Inde, chomwe chimayambitsa kunenepa sikuti ndimangochita kudya maswiti, komanso njira yochepa kwambiri yopita kuzinthu zolimbitsa thupi.
Ndi mavuto enanso ati omwe angabuke?
Kunena kuti sucrose ndi chifukwa chongokhala munthu wosauka kumatanthauza kunena kanthu.
Kuti ndiyambe ndikuti,, chifukwa chogwiritsa ntchito sucrose, chakudya chimayenda m'matumbo mwachangu kwambiri - ngati sichoncho kutsegula m'mimba, ndiye kuti pali vuto pafupi, zomwe zimapangitsa kuti mayiyo azikhala ndi zinthu zofunika mkati mwake.
Koma poganizira za kusintha kwa sing'anga potengera kuchuluka kwachulukidwe, microflora ya pathogenic imakhala "yophulika ndi kununkhira" m'mbali zonse zamatumbo (kuchokera pakamwa mpaka pakatikati), kumatsogolera ku:
- dysbiosis ndi candidiasis (thrush, kufalikira mthupi lonse, ndikupangitsa kuwonongeka kwa minofu yonse, mpaka maavala amtima);
- njira zotupa (kuchokera ku stomatitis mpaka ku ulcerative colitis);
- khansa kuwonongeka kwa kapangidwe ka m'mimba thirakiti;
- chiwindi chamafuta ndi matenda ake amitsempha.
Mavuto osinthana amatsogolera osati matenda ashuga okha, kuwonjezeka kwa magawo owopsa a cholesterol ndi mavuto a mtima.
Makulidwe onse a horoni amakhudzidwa, chifukwa kudumpha maswiti otsatirawa kumawoneka ngati kupsinjika, komwe kumabweretsa kutulutsidwa kwa mankhwala a adrenaline omwe amapezeka kawiri m'magazi nthawi yomweyo, pomwe mukudzilimbitsa nokha kumabweretsa "mahomoni achisangalalo" (serotonin ndi dopamine), Yemwe nthawi zambiri kulibe mphamvu yamaganiza kapena kukhalapo kwa mzimu - mukufuna kukhalabe ndi zotenga nthawi yayitali, koma chifukwa chake muyenera kuwonjezera "mlingo". Umenewo ndi machitidwe owonetsera ena (ndi malingaliro akuti "kumamatira" ku zosangalatsa).
Kodi kukana maswiti?
Popeza maswiti amatsogolera kukwera kwamphamvu kwa shuga m'magazi - komanso kutsika kwake komweko, zomwe zimapangitsa kuti mtima wonse ukhale ndi njala (mpaka kuopa kufa ndi njala), zotsatira za kukana shuga zimawoneka ngati zopweteka zowopsa:
- zamaganizidwe (kuyambira nkhawa zoyambirira ndi kupsa mtima ndi mantha kuyankhula zowawa, kuthera ndi kugona kwathunthu);
- amodzi (mthupi).
Omalizirawo afotokozedwa:
- chizungulire
- kupweteka mutu;
- kunjenjemera m'thupi;
- kupweteka kwa minofu;
- kusowa tulo kapena maloto oyipa;
- asthenia (nkhope ikuwoneka yosasangalatsa, "yodulidwa", yokhala ndi maso owoneka ndimaso ndi masaya otchuka).
Mkhalidwe wa "kuswa" umapangitsa chiyembekezo komanso kulephera kuyang'ana kwambiri bizinesi, kupitiriza (kuyambira sabata loyambirira) mpaka mwezi umodzi (kutengera shuga ”).
Koma kumverera koteroko kumatha kuchitika kokha chifukwa chokana kwambiri maswiti ambiri (omwe angakakamizidwe, mwachitsanzo, mu kanema wamasewera omwe amafunikira kuti achepetse kulemera kwakukulu).
Iwo amene akufuna kusintha moyo wawo ayenera kukhala osasinthika ndikumbukira kuti muyenera kusiyiratu kumwa shuga (zidutswa kapena mchenga), kenako pang'onopang'ono kuyimitsidwa pazakudya zoziziritsa kukhosi, zosemphana ndi zidutswa za ma pisi okondweretsa, zomwe zimamwa nthawi (kwa okonda zambiri) kuyankhula patebulo kapena “pansi pa TV”) ku theka la botolo, compote, magalasi angapo avinyo wokoma ndi mayesero ena.
Zinsinsi zitatu - momwe mungagonjetsere zokhumba za maswiti. Kanema:
Pambuyo pake, ndikofunikira kulabadira mokulira (ndikulemekeza kwambiri) njira yodyerayo, kukonza patebulo, komanso mukamakonza mbale - samalani ndi shuga "wopaka", chifukwa, monga njira yabwino yosungirako, imaphatikizidwa mu njira yophikira zakudya zapamwamba zambiri zamasitolo.
Ndipo "kuchotsedwa pamimba kuchokera ku shuga nipple" kudzachitika mosaganizira komanso mopweteka thupi - ndipo mkhalidwe waumoyo udzakhala yankho lenileni la funso loti bwanji muyenera kudzipatula pazakudya. Kupatula apo, kupatula iye pali zachilendo kwambiri komanso zodabwitsa padziko lapansi, kukhala patebulo kumatanthauza kuphonya izi zonse mosasamala.
Palibe keke yomwe tingaifanizire ndi kuthawa kwa mzimu ndi thupi, zomwe zimatheka ndi kuzindikira kwakukulu, komwe ndi kokhako komwe kungathandize kumasula ku kuchimwira kwa mizukwa ndi zimphona zomwe zimakhala mugehena.
