10 zifukwa zabwino zosiyira shuga

Ngakhale zimatha kudabwitsani, kupatula shuga, kudya shuga kumalumikizidwa kwambiri ndi matenda a mtima. M'malo mwake, kafukufuku akuwonetsa kuti iwo omwe amamwa 25 kapena kuposerapo omwe amadya shuga wambiri tsiku lililonse m'njira ya shuga amatha kufa kawiri kawiri ndi matenda a mtima kusiyana ndi omwe amalandira shuga yochepa kuposa 7% kuchokera ku shuga.

Kodi shuga amafunikira m'thupi?

Ngati timalankhula za shuga (chakudya) nthawi zambiri, ndiye inde, timafunikira. Funso lonse ndiloti kodi zinthu zimalowa bwanji muubongo ndi mtsinje wamagazi kuti uzidyetse? Ngati tikulankhula za glucose, ndiye kuti ubongo umagwira ntchito mokwanira, popanda kupweteketsa mutu, mseru komanso kukumbukira.

Koma anthu adayamba kale kusinthitsa sucrose pacholinga chomwechi (ndi sucrose - nzimbe), kupanga ma beets a shuga ndi mbewu za nzimbe zam'madzi, ndikuyambitsa kupanga shuga wambiri. Liwu loti "pafupifupi" limatanthawuza kuti sanadandaule kufunsa ubongo ngati amakonda njira yatsopano yazakudya - ndipo manja awo atafika, sizinali zotheka kuti ochita mabizinesiwo asiye ndalama zochuluka 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 yaubongo, komanso ngakhale kudya beets kapena nzimbe (makamaka olemera mu sucrose) sizingadze kwa aliyense mutu.

Koma chinthu china chomwe chimapangitsa kwa omwe amapanga njirayi chinali kupeza kuchuluka kwa zinthu zamadzimadzi zomwe zimapanga shuga - chopangidwa nthawi zambiri chodzazidwa ndi zopatsa mphamvu kuposa zopangira zoyambirira. Kukomedwa kwenikweni.

Chowonadi ndichakuti pakulowetsedwa m'matumbo, hydrolysis ya sucrose-sucrose m'magawo awiri osavuta opezeka:

Ngakhale zonse ziwiri zili ndi formula yemweyo (C₆H₁₂O₆, kapangidwe kake kamasiyana kwambiri. Fructose ndi mphete ya maatomu 4 a kaboni ndi atomu 1 ya oksijeni, glucose ndi mphete (komanso kuphatikizidwa ndi atomu 1 ya oksijeni), koma pali ma atomu 5 a kaboni kale.

Chifukwa cha kusiyana kwa kapangidwe kazomwe zimapangira mphamvu ya chinthu, mafuta omwe tatchulawa amachita mosiyana.

Ngati shuga ndi "mafuta" ponsepo 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.

Amakhala ndi shuga, yemwe amatchedwa "kulayisha" - chiwindi cholimba, kuti "chisataye bwino," chimasinthira mwachangu kukhala zinthu zamafuta (triglycerides), zomwe poyamba zimasefukira m'magazi, ndipo kumapeto kwa njirayo - khalani m'makoma amitsempha kapena mawonekedwe mafuta "ndende" zam'mimba zamkati (izi sikuti kuwerengera "jakisoni" wosalekeza m'mafuta ambiri pamimba, matako, khosi ndi malo ena).

Chifukwa chake, kugwiritsa ntchito sucrose yokwaniritsa zofunika zamthupi sikungatheke chifukwa chakuti:

mumtundu uliwonse wa sucrose, kuchuluka kwa glucose komwe kumathandiziradi thupi ndikofanana ndi theka la kuchuluka kwa chakudya chophatikizidwa (theka linalo ndilopumula)
kachigawo kakang'ono kwambiri ka fructose (monga gawo la 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 cha kusefukira kwa madzi ndi ma triglycerides),
kunenepa
chizolowezi cha thrombosis,
matenda asanakwane,
okhazikika ochepa matenda oopsa.

Kuphatikiza kwa zinthu zonsezi ndi zowawa za bongo ndi mtima, chifukwa chake, mawu oti "wodzipha kwambiri wokhazikika '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 womwe umayenda kudzera mu hypothalamus yaubongo ukawunikiridwa ngati uli ndi chakudya chokwanira, mapangidwe a insulini ndi kapamba (pancreatic) amatsegulidwa - ndipo zoyeserera zonse zam'mimba sizipangidwanso.

Fructose (ngakhale monga gawo la sucrose, kapena mawonekedwe enieni) samapanga chidwi chotere - chifukwa chake, ubongo womwe sunamve chilichonse sapereka chizindikiro kuti "kukangamira". 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 "machitidwe" osavomerezeka m'thupi (omwe samalowa m'mphepete mwanjira iliyonse) kumapangidwanso, kufunika kwa maswiti kumakhala kotheka kwa "misozi kuchokera m'maso - lokoma pakamwa."

Chowolepheretsa china chomwe chimayimitsa miyala yopyapyala ndi hormone leptin, yomwe imapangidwa ndi minofu ya adipose, komanso samamasula chifukwa cha fructose yemwe amalowa m'magazi - ndipo chiwindi chimakakamizidwa kukonza chilichonse chomwe chimalowa mkati mosalekeza pafupifupi maola 24 patsiku.

Zotsatira zotsatirazi zodzipatsa zokha zimavomereza kuzindikira kutengera shuga:

kuthekera kodziletsa pakumwa maswiti,
Kusintha kooneka bwino ndikusowa maswiti (kuyambira wamanjenje wosafunikira komanso ndulu ya "kupyola" ndi thukuta lozizira komanso kugwedezeka kowoneka mwamphamvu),
kupezeka kwa zovuta zam'mimba (kuchokera "kumayamwa pansi pa supuni" mpaka kumimba kwazonse m'matumbo am'mimba - flatulence),
kukula kokhazikika kwa mainchesi m'chiuno ndi m'chiuno, komwe kumawonekera ndi miyeso yokhazikika (kapena yoonekera mu zovala).

Kanema wanyimbo wokhudza kusuta maswiti:

Kunenepa kwambiri chifukwa chakuzunza

Monga ziwerengero zobalalika zimapereka umboni, 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, ketchup mayonesi, osanena za "osalakwa" kwathunthu zomwe zimaperekedwa ngati zachilengedwe.

Anthu adakhala "obzalidwa" kale pa sucrose, yomwe imapatsa opanga zabwino zabwino, ndipo ogula - omwe amalipidwa ndi ndalama zawo:

kunenepa kwambiri (kapena kutali ndi chithunzi cha masewera),
matenda ashuga
makasitomala
mavuto ndi chiwindi, pancreatic gland, matumbo, mitsempha yamagazi, mtima, ubongo.

Ngakhale ngati Amereka, omwe amakonda kuwerengera mosamala chilichonse, "kuwotcha" mapaundi owonjezera pamasewera olimbitsa thupi komanso poyenda mafunde, 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 zimazunza ngakhale anthu olemera kwambiri (mulingo wamantha, mkwiyo, kusowa mphamvu m'moyo usanachitike, zomwe zimabweretsa zowawa komanso kukhumba kubwezera, zimakulirakulira komanso kuyambira chaka ndi chaka mukuzindikira kwa anthu onse ndi oyimira ake pawokha), pomwe sizimalola 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 yochepetsetsa kupita kumalo owonekera.

Ndi mavuto enanso ati omwe angabuke?

Kunena kuti sucrose ndi chifukwa chongokhala munthu wosauka kumatanthauza kunena kanthu.

Poyamba ndi mfundo yoti, 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 pakuwona kusintha kwa sing'anga komwe kumayambira kuchuluka kwambiri kwa asidi, microflora ya pathogenic imakhala "yophulika ndi kununkhira" m'mbali zonse zamatumbo (kuyambira pakamwa mpaka pa rectum), zomwe zimatsogolera 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 zigawo zam'mimba,
chiwindi chamafuta ndi matenda ake amitsempha.

Matenda a metabolism samayambitsa matenda a shuga okha, kuchuluka kwa zigawo zowopsa za cholesterol ndi mavuto a mtima.

Makulidwe onse a horoni amakhudzidwa, chifukwa kudumpha maswiti otsatirawa kumangowoneka ngati kupsinjika, kumabweretsa kutulutsidwa kwa mlingo wa adrenaline wopitilira katatu m'magazi, pomwe kumadzilimbitsa 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 owonera (ndi malingaliro akuti "kumamatira" ku zosangalatsa).

Kodi mungakane 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:

m'maganizo (kuchokera pa nkhawa yoyambirira ndi kupsa mtima komanso kuwopa kukwiya, kutha ndi kugona kwathunthu),
amodzi (mthupi).

chizungulire
mutu
kunjenjemera m'thupi
kupweteka kwa minofu
kusowa tulo kapena maloto olakwika
asthenia (nkhope ikuwoneka yosasangalatsa, "yodulidwayo", yokhala ndi maso owoneka ndi matama otchuka).

Mkhalidwe wa "kusweka" 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 yemwe ali ndi vuto loti achepetse kulemera kwakukulu).

Iwo amene akufuna kusintha moyo wawo ayenera kukhala osinthasintha ndikumbukira kuti muyenera kusiyiratu kumwa shuga (zidutswa kapena mchenga), kenako pang'onopang'ono kuyimitsidwa pazakudya zozizira, zopaka phula ndi zidutswa zaphokoso zokometsera, zosinthidwa nthawi imodzi (kwa osangalala kuyankhula patebulo kapena “pansi pa TV”) ku theka la botolo, kupika, magalasi angapo avinyo wokoma ndi mayesero ena.

Zinsinsi zitatu - momwe mungagonjetsere zokhumba za maswiti. Kanema:

Pambuyo pake, ndikofunikira kuyandikira kwambiri pakudya, kukhazikitsidwa patebulo, komanso pokonzekera chakudya - samalani ndi shuga "womasidwa", chifukwa ndiye njira yabwino kwambiri yopangira zakumwa zambiri zamasitolo.

Ndipo "kuchotsedwa pamsika nipple" kudzachitika mosaganizira komanso mopweteka kwa thupi - ndipo mkhalidwe waumoyo udzakhala yankho lenileni ku 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 kwambiri, komwe ndi komwe kungathandize kumasuka ku kuzindikira kwa mizukwa ndi zimphona zomwe zimakhala mugehena.

Shuga yovomerezeka imafunikira thupi la munthu

Shuga woyengedwa ndi mankhwala opangidwa masiku ano ndipo ndi chinthu chosadziwika kwenikweni. Makampani ambiri opanga omwe amapanga zinthu zingapo za confectionery amayesa kupewa mawu oti "owopsa" awa ndikusintha mawu amodzimodzi: molasses, sucrose, fructose, xylitol, hydrogenated starch, galactose, maltose, dextrose ndi ena. Kaya dzina lake ndi liti, kuvulaza kuchokera ku chinthu sikumasintha.

Zofanizira zachilengedwe za shuga woyengedwa ndizinthu zomwe zimalowa m'thupi la munthu limodzi ndi zipatso ndi zakudya zina zakumera, monga fructose. Ndi shuga wamasamba, yemwe samayambitsa kufa kokoma, koma nthawi yomweyo, kugwiritsidwa ntchito kwake kuyeneranso kufikiridwa moyenera.

Masiku ano, malinga ndi zamankhwala, kuchuluka kwa shuga kwa munthu wathanzi tsiku lililonse ndi:

Kwa amuna, magalamu makumi atatu mphambu asanu ndi awiri ndi theka (monga supuni zisanu ndi zinayi). Mtengo wamagetsi pamenepa ndi pafupifupi ma calories 150.
Kwa akazi, magalamu makumi awiri ndi asanu a shuga woyengedwa (pafupifupi supuni zisanu ndi imodzi). Mtengo wamtengo wapatali wa chinthu ichi ndi 100 kilocalories.
Muubwana, tikulimbikitsidwa kuti muchepetse shuga wanu wama supuni atatu.

Oposa 70% ya anthu tsiku lililonse amapitilira zovomerezeka kangapo. Munthu yemwe amadya zakudya zambiri zotsekemera amakhala pachiwopsezo chotaya thanzi ndi unyamata msanga kuposa kukalamba.

Kusokoneza bongo

Kumwa shuga pafupipafupi kumatsogolera ku chiyambi cha kudalira kwenikweni pa malonda.

Chowonadi ndi chakuti pambuyo ponyamula shuga m'thupi la munthu, zinthu ziwiri zazikulu zimayamba kupanga - dopamine ndi serotonin. Amatchedwa mahomoni achisangalalo.

Pambuyo kudya maswiti, munthu amakhala wamtendere komanso wabwino. Zinthu zakumwambazi zikamaliza kuchitapo kanthu, thupi limafunanso kuti zitheke. Ndiye chifukwa chake munthu amafunanso kudya shuga yoyipa ngati imeneyi.

Chimodzi mwazinthu zoterezi ndi chakuti shuga, yemwe amalowetsedwa m'matumbo, amakhumudwitsa kupanga insulin yowonjezera. Izi, zimabweretsa kuti kuchuluka kwa glucose m'magazi kumakwera mwachangu, kenako ndikugwa kwambiri.

Zotsatira zake, munthu yemwe amadya maswiti amakhutitsidwa, koma pakapita kanthawi amakumananso ndi vuto lanjala.

Zizindikiro zazikulu zomwe zikuwonetsa kukhalapo kwa kudalira pa kudya maswiti ndi izi:

kumverera kwazikhalidwe zimatha, zomwe zimapangitsa munthu kudya maswiti mobwerezabwereza.
ngati mungachepetse kuchuluka kwa zakudya zotsekemera, zotsekemera ndi mantha zimachitika, mawonekedwewo amachepa kwambiri.
kunenepa kwambiri kumawonekera, makamaka m'chiuno ndi m'chiuno.
zovuta m'mimba ndi kumatulutsa kumatha kuchitika.

Ngati mowa wachepetsa kwambiri, anthu amatha kumva vuto la kuyamwa, ngati kuli ndi matenda osokoneza bongo. Chodziwika bwino kwambiri ndi chizindikiro cha matenda omwe amapezeka mkati mwa sabata loyamba mukatha kudya shuga. Nthawi zina zizindikiro zoterezi zimatha kutsagana ndi mwezi wathunthu. Monga lamulo, zizindikiro za kuyamwa zimawoneka mu:

Mutu ndi chizungulire.
Kuchulukirachulukira.
Zovuta zopanda pake.
Mkhalidwe wopanda chidwi kapena wokhumudwa.
Kuchepetsa chilimbikitso kapena kuchuluka kwake.
Kumva kutopa kosalekeza kapena kutopa.
Kupezeka kwa mavuto ogona, kugona.
Ululu m'matumbo.

Matenda okoma oterewa amapezeka kwambiri mwa anthu osafunikira omwe akusintha mwadzidzidzi. Chifukwa chake, munthu amayamba "kupanikizana" machitidwe ake oyipa kwambiri ndikuyamba kuzolowera maswiti.

Kuvulaza kwa shuga kwa thupi kumawonetsedwa osati mbali yamalingaliro, koma nthawi zambiri kumayambitsa kufooka kwa chitetezo chathupi.

Kunenepa kwambiri monga chifukwa chomwa shuga

Pali njira pakati pa malingaliro monga shuga ndi kunenepa kwambiri. Chowonadi ndi chakuti pamene munthu adya maswiti ochulukirapo, zovuta zimachitika ndi ntchito ya pancreatic ndi michere ya m'mimba, kusokonezeka kwaphokoso kwa chakudya. Zotsatira zake, kugwira ntchito kwa ziwalo zofunika monga chiwindi, m'mimba, ndi kapamba kumawonjezeka.

Mchere wambiri ukalowa m'thupi, maselo a chiwindi amayamba kugawanika mwachangu, zomwe zimakwiyitsa minofu yamafuta ndi mafuta. Kuphatikiza apo, kuchepa thupi kwa munthu kumapangitsa kuti pakhale kuphwanya kuchuluka kwa cholesterol yabwino.

Shuga ndiwonso zovulaza chifukwa kuchuluka kwake kumathandizira kudutsa chakudya chonse kudzera m'mimba. Zakudya zimalowa m'matumbo mwachangu kuposa momwe zimafunikira, zimayambitsa chitukuko cha kutsekula m'mimba komanso kusokoneza kuyamwa kwa michere.

Kugwiritsa ntchito zakudya ndi zakumwa za tsiku ndi tsiku kumabweretsa chifukwa choti thupi limakhala ndi mphamvu zambiri zomwe munthu alibe nthawi yoti azigwiritse ntchito. Zotsatira zake, ma kilocalories onse ophatikizidwa amapita kukasungidwa mafuta m'chiuno ndi m'chiuno.

Tiyenera kudziwa kuti ngati munthu amadya shuga limodzi ndi zakudya zamafuta (zomwe, monga lamulo, zimapezeka muzinthu zambiri zapa confectionery, makeke ndi makeke), thupi limavulazidwa kwambiri. Chifukwa chake, mafuta onse amene amalowa m'thupi limodzi ndi maswiti amalowa m'mafuta amunthu kapena amamuyika ziwalo zamkati, osatembenuka mphamvu.

Zotsatira zoyipa za shuga pa ubongo wa munthu

Kodi shuga ndi yovulaza bwanji pakugwira ntchito kwa ubongo wa munthu?

Kudalira kwamasamba m'maswiti, komanso kuchuluka kwa shuga m'thupi, kumakhudza dongosolo lamanjenje ndi ubongo. Kusokonezeka kwakukulu kwa metabolic kumachitika, kusalinganika kwa mahomoni m'thupi kumawonedwa.

Pokhala kudya maswiti kapena kuyesera mwadzidzidzi kukana, thupi limawona kulumpha lakuthwa mu mahomoni monga serotonin, dopamine, insulin ndi adrenaline.

Izi, zimakhudzanso mkhalidwe wamagetsi wamatsenga ndi mkhalidwe waumoyo.

Malinga ndi kafukufuku wa zamankhwala, kumangodya shuga wambiri nthawi zambiri kumatha kuyambitsa zotsatirazi:

pali kuchepa pang'onopang'ono kwa chidwi cha anthu, pali vuto ndi kusakhazikika kwa chidwi.
kuthekera kosungira zambiri ndikuphunzira zambiri za munthu zimatayika.
kukumbukira kumakulirakulira.
pali mavuto ndi kugona.
anthu akuvutitsidwa kwambiri ndi mutu.
Thupi limatha kutopa kwambiri.
mulingo wamanjenje ndi kusokonekera kumakwera.
kukhumudwa kungayambike.

Ichi ndichifukwa chake malingaliro monga "shuga", "thanzi" sagwirizana kwenikweni, makamaka ngati mumagwiritsa ntchito maswiti nthawi zonse.

Ndi mavuto enanso ati omwe amabwera?

Vuto lalikulu kwambiri la anthu masiku ano ndi kuwonjezeka kwa matenda monga matenda a shuga.

Pali zifukwa zambiri zowonetsera matenda, ndipo kumwa kwambiri shuga ndi chimodzi mwazomwezi. Ngati munthu sakudya gawo lotsatira la lokoma lomwe amakonda, mahomoni adrenaline amayamba kupangidwa mthupi, zomwe zimalepheretsa insulini kusintha matenda a shuga m'magazi. Kuphatikiza apo, ngati mumalimbitsa thupi pafupipafupi ndi zakudya zotsekemera, kapamba amakakamizidwa kuti azigwira ntchito mopitilira muyeso, kupangira insulini yambiri.

Zotsatira za njirayi, kuwonongeka pang'onopang'ono m'ntchito ya zida zamagetsi kumawonedwa ndikupangitsa kuchepa kwina pakupanga insulin. Matenda a shuga ndi oopsa chifukwa cha zovuta zake komanso zovuta zambiri.

Chifukwa cha chitukuko chake, pafupifupi njira zonse za metabolic m'thupi zimasokonekera, mavuto amatuluka ndi khungu, impso ndi chiwindi, komanso ziwalo zamkati pamtima. Kuphatikiza apo, matenda a shuga sangathe kuchiritsidwa kwathunthu. Kuwonjezeka kwa shuga m'magazi kumapangitsa kuti magazi azikhala bwino komanso kuti azikhala ndi matenda oopsa. Nthawi zambiri magazi amayamba matenda a shuga.

Kudya shuga kokhazikika mthupi kumapangitsa kuti mavitamini ambiri achepetse (makamaka gulu B) ndikutsata zofunikira pakuchitika kwazinthu zonse zamkati.

Mwa zina zoyipa zomwe zimachitika chifukwa cha kudya kwambiri kwa maswiti, munthu amathanso kupititsa patsogolo matenda a ischemic, matenda oopsa, matenda osokoneza bongo, chiwopsezo cha mafupa am'mimba ndi ma rickets, kuwonetsa kwa mavuto amano mu mawonekedwe a caries ndi matenda a periodontal.

Kodi mungachepetse bwanji maswiti?

Aliyense ayenera kumvetsetsa kuti ndizosatheka kusiyiratu kumwa mowa, chifukwa umatha kupezeka pang'ono m'malo ambiri. Choyipa chachikulu ndikumwa kwambiri maswiti. Ndikulakalaka kosalephera kwa shuga komwe muyenera kumenyera kuti mukhale ndi thanzi lanu.

Akatswiri azachipatala amalimbikitsa kuti musamapanda shuga woyengetsa ndikusinthanitsa ndi zinthu zabwino zam'mera, zopanda mankhwala. Pali malamulo ena omwe amalimbikitsidwa kutsatira:

Shuga yokhazikika imatha kusinthidwa ndi uchi wachilengedwe kapena zipatso zouma, ngati pali kulakalaka kwamphamvu kudya china chokoma. Pankhaniyi, chinthu chachikulu kukumbukira za kusinthasintha kwa kumwa kwa zinthu zotere.
Zakumwa zotsekemera, tiyi ndi khofi ndi shuga ndizoletsedwa. Kuphatikiza apo, shuga sichimalola kuti mumve kukoma kwa zakumwa zotere. Menyu yokhala ndi shuga wambiri imalola kugwiritsa ntchito msuzi watsopano wopanda shuga.
Zakudya za tsiku ndi tsiku ziyenera kuphatikizapo kuchuluka kwa chakudya chama protein. Mapuloteni amathandizira kuchuluka kwa shuga m'magazi ndipo, mwanjira ina, "kuletsa" chidwi chofuna kudzichitira nokha chinthu chokoma. Wothandizika kwambiri polimbana ndi vuto losokoneza bongo adzakhala masamba. Mafuta ophikira masamba (mafuta a maolivi kapena amitsempha, avocado) amakhala ndi phindu pa kusakanikirana kwa shuga wamagazi ndi milingo ya insulin.
Pamaso pamavuto osalekeza, mutha kumwa mavitamini a gulu B ndi magnesium, osati "kupanikizana" vuto ndi confectionery.

Kuphatikiza apo, ndikofunikanso kuti nthawi zonse muzitsatira zakudya zolondola ndi kuchuluka kwa chakudya (zovuta), mapuloteni ndi mafuta. Thupi limatenga bwino chakudya ngati mumadya m'magawo ang'onoang'ono anayi kapena kasanu patsiku.

Ndikwabwino kuyambitsa kusintha konse ndi kukana kwa maswiti pang'onopang'ono kuti pasakhale kusokonezeka kwakuthupi kapena kwamaganizidwe.

Momwe mungachotsere kusuta kwa shuga muuzeni katswiri muvidiyoyi.

Momwe mungathane ndi kuthana ndimasamba?

Pambuyo ponyamula shuga mthupi, zinthu monga dopamine ndi serotonin zimapangidwa. Ma mahormone amatchedwa mahomoni achisangalalo, ndipo amayambitsa kukondoweza. Akamaliza kuchita, munthu amafunabe kuti akhale ndi zotsatira zomwezi.

Kuphatikiza apo, shuga amalowa msanga m'mimba ndipo amathandizira kupanga insulin. Chifukwa cha izi, magazi a glucose amakwera mofulumira ndipo amatsika mofulumira. Ichi ndichifukwa chake mutatha kudya maswiti, kumverera kwodzaza kumamveka mwachangu, komwe kumatenga nthawi yayitali ndipo kumasinthidwa ndikumva njala.

Zizindikiro zakumwa zosokoneza bongo:

Munthu sangathe kuwongolera zakudya zomwe amakonda kudya,
kusowa kwa maswiti kumabweretsa mantha komanso kusinthasintha, ndipo nthawi zina kumawoneka thukuta lozizira kapena kunjenjemera m'thupi,
masentimita owonjezera awonekera m'chiuno ndi m'chiuno,
kutulutsa ndi kukhumudwa m'mimba nthawi zambiri kumawonedwa.

Kuyesera pa makoswe kunachitidwa ndi asayansi aku America kuti aphunzire kusuta kwa shuga. Poyamba anali azolowera shuga, kenako nkuwasiyanitsa kwambiri ndi zakudyazo. Zinadziwika kuti machitidwe awo anali ofanana ndi kusiya mankhwala - makoswewo sanakhazikike kwambiri ndipo anali okonzeka kuthana ndi zopinga zilizonse kuti afike shuga.

Kafukufuku wina wowerengeka amatsimikizira kuti shuga ikamatengedwa, ubongo umakhudzidwa nawo chimodzimodzi monga opiates - imayendetsa dongosolo la dopamine la malo osangalatsa ndi beta-endmorphin receptors.

Maswiti amakhudza thupi la munthu, osati kokha pamlingo wama biochemical, komanso pamlingo wamalingaliro amkati: kutsekemera mkaka, komwe timamva mu nthawi ya neonatal, pambuyo pake nthawi zonse kumagwirizanitsidwa ndi kupumula, kudya komanso kutonthoza mtima.

Pokana kwambiri kugwiritsa ntchito shuga ndi maswiti, anthu omwe amadalira shuga amawona zizindikiro zochotsa, zomwe zimatchulidwa kwambiri sabata yoyamba ndikudzipangitsa kuti azimva mwezi wonse. Amawonetsedwa pazizindikiro izi:

mutu ndi chizungulire,
nkhawa
mkwiyo
kusakhazikika
dziko lokhumudwitsa
kusinthasintha kwakudya,
kutopa,
zosokoneza tulo
kupweteka kwa minofu ndi molumikizana.

Malinga ndi asayansi, kusiya kwambiri maswiti kumadalira munthu payekha. Kudalira shuga kumakhala kofala kwambiri kwa anthu omwe amakonda kusintha kosinthasintha ndipo amatha kutengeka kwambiri ndi kuchepetsa shuga.

Zakudya zotsekemera zimawathandiza kuti 'asunge' vuto losakhalitsa ndipo amatsogolera kuti ayambe kusiya. Pambuyo pake, kulakalaka kwa maswiti kumasinthidwa kukhala chiopsezo chenicheni, chifukwa choti amadzidalira, kusintha kapena kuchita zimadalira kwenikweni nthawi yomwe amadya maswiti kapena keke.

"Shuga" wotereyu samangoyambitsa zovuta m'maganizo, komanso zimafooketsa chitetezo cha m'thupi, kagayidwe kazakudya komanso matumbo, chiwindi, kapamba ndi matumbo.

Ndizosatheka kupatula shuga kwathunthu, chifukwa umapezeka mu zinthu zachilengedwe, ndipo mitundu yake yazachilengedwe ndiyofunikira kuti thupi la munthu lizigwira ntchito moyenera. Kuchepetsa kudya kwake mthupi ndikupewa kupezeka kwamavuto azaumoyo, zidzakhala zokwanira kuchepetsa kugwiritsa ntchito shuga woyengeka woyenera kwambiri - moyenera ndi 99%.

Pofuna kuthana ndi vuto la shuga, tsatirani malamulo osavuta awa:

M'malo shuga ndi zakudya zachilengedwe - uchi, zipatso zouma, shuga bulauni, marmalade achilengedwe, marshmallows ndi marshmallows.
Pewani zakumwa zokhala ndi shuga.
Osagula maswiti ndi mafuta ochepa (amawonjezera shuga).
Chakudya chilichonse (makamaka m'mawa) chimayamba ndi mapuloteni. Mapuloteni amathandizira kukhazikitsa shuga m'magazi komanso insulin.
Osamadya zipatso za shuga kwambiri pamimba yopanda kanthu. Kugwiritsa ntchito kwawo kumapangitsa kuti insulin iwonjezeke kwambiri, ndipo pakapita nthawi yochepa pamakhala chikhumbo chofuna kudya china chake chokoma.
Phatikizani masamba omwe siotentha m'zakudya zanu - amadyera, letesi, kaloti, broccoli, biringanya, zukini, tomato, kolifulawa ndi tsabola wa belu. Amathandizira kuchepetsa ndikukhazikika kwamisempha yamagazi.
Yambitsani mafuta athanzi muzakudya zanu - mafuta a azitona ndi opendekera, mafuta a nsomba, mapeyala. Mafuta awa amathandizira kuchepetsa kuyamwa kwa shuga komanso kupewa kuthamangira msanga m'magazi a shuga ndi insulin.
Kanizani zinthu zamkaka ndi zinthu zomwe zimakhala ndi gluten (gluten), chifukwa, monga shuga, zimathandizira kuti pakhale zotupa.
Funsani akatswiri anu kuti akuthandizeni kukonzekera mavitamini a B. Mavitamini awa amakuthandizani kuthana ndi zovuta zomwe zimachitika chifukwa chongokhala ndi moyo komanso kukana maswiti.
Popewa "kusweka", idyani chokoleti chakuda kapena chokoleti chachilengedwe ngati carob.
Osayesa kusintha shuga nthawi zonse ndimalo a shuga, chifukwa amathandizira kuti pakhale kulakalaka kwakukulu kwa maswiti.
Khazikitsani magonedwe anu. Kusowa tulo kumayambitsa kusowa mphamvu, zochitika zopsinjika komanso kumawonjezera kulakalaka kwa maswiti.

Malangizo onsewa akuyenera kutsatiridwa kwa masiku 10 mpaka 14, ndipo kukhazikitsa shuga m'magazi anu kungakuthandizeni kuthana ndi vuto lanu la shuga.

Kumbukirani kuti chisamaliro chaumoyo chimakhala pakupanga chakudya chokwanira komanso chopatsa thanzi, osati kukwaniritsa zosinthika zomwe zikuwononga thupi. Kukana shuga ndikotheka, kovomerezeka komanso koyesedwa ndi maphunziro ambiri asayansi. Khalani athanzi!

Chifukwa nambala 10 - kukula kwa vuto la kusagwirizana kwa mahomoni

Mafuta ochulukirapo amakhudza ntchito ya pancreatic ndi michere ya m'mimba ndipo amasokoneza kukula kwa chakudya. Zotsatira zake, kugwira ntchito kwa chiwindi, m'mimba, kapamba ndi matumbo zimasokonekera.

Mothandizidwa ndi shuga, maselo a chiwindi amayamba kugawanika mwachangu, ndipo minofu yake imatha kusintha mafuta. Kuphatikiza ndi kuchita masewera olimbitsa thupi, kuthana ndi shuga pamtunduwu kumayambitsa kuphwanya kuchuluka pakati pa cholesterol "chovulaza" komanso "chothandiza" ndipo kungayambitse kukula kwa atherosulinosis.

Shuga wambiri woperekedwa ndi chakudya kumakina am'mimba amatsogolera kuthamangitsidwa kwa chakudya, i.e., chakudya chimayenda kudzera m'matumbo mwachangu kwambiri. Kuchuluka kwa shuga kwa ziwalo zam'mimba thirakiti kumabweretsa kukula kwa kutsegula m'mimba komanso kusokoneza mayamwidwe a michere.

Chidakwa cha maswiti nthawi zambiri chimayambitsa kukula kwa matumbo, komwe, kumakhudza kugwira ntchito konsekonse m'mimba ndi thupi lonse.

Kuphatikizika kwachulukidwe komwe kumachitika m'matumbo kuti pakhale kusalinganika pakati pa microflora yachilendo komanso ya pathogenic, komanso kuwonjezeka kwa acidity ya chakudya chogayidwa kungayambitse kukula kwa zilonda zam'mimba.

Malinga ndi kafukufuku wambiri, kudya kwambiri shuga kumatanthawuza kuchuluka kwa zopatsa mphamvu zambiri. Zotsatira zake, minofu ya adipose imayamba kudziunjikira mwachangu, ndipo kudya pafupipafupi kwa maswiti kumabweretsa kukula kwa kunenepa kwambiri.

Kudalira kwa shuga kumakwiyitsa matenda amtundu wa metabolic komanso mahomoni omwe amawonongeka mu ubongo ndi ubongo.Kusinthasintha kowopsa m'magawo a serotonin, dopamine, insulin ndi adrenaline zimawononga kwambiri ntchito yayikulu yamanjenje ndi thanzi lathunthu.

"Mphamvu ya mphamvu" yomwe munthu amakhala nayo atatha kudya maswiti imangotenga pafupifupi maola 1-2. Pambuyo pa izi, mulingo wa serotonin ndi dopamine umatsika kwambiri, ndipo dzino lokoma limayamba kupeza chidwi, kukhumudwa, kusowa chiyembekezo komanso nkhawa.

Kafukufuku ambiri awonetsa kuti kudya kwambiri shuga kumabweretsa:

kuchepa kwa chidwi,
Kuchepetsa mphamvu yoloweza ndi kuphunzira ndi kuphunzira,
kusokonezeka kukumbukira
zosokoneza tulo
nkhawa
kutopa,
mavuto
kusakhazikika
kupweteka mutu pafupipafupi.

Adrenaline, yomwe imapangidwa poyankha kupsinjika komwe kumapezeka popanda maswiti ena, ndiye mankhwala omwe amadziwika kuti ndi olimbana ndi mahomoni, i.e. salola insulin kuti iwononge shuga.

Kafukufuku akuwonetsa kuti mukamagwiritsa ntchito madzi a shuga pamimba yopanda kanthu pambuyo pa maola awiri ndi atatu, tiziwalo timene timatulutsa adrenal timayamba kutulutsa adrenaline katatu. Ngati tilingalire mfundo yoti mwa anthu "omwe amadalira shuga" kuchuluka kwa adrenaline nthawi zambiri kumachulukitsidwa chifukwa chosowa gawo lina la shuga, ndiye kuti kukonda kwambiri maswiti kumatha kuyambitsa makina a shuga.

Ndi kudya kwambiri shuga, kapamba amayamba kutulutsa insulini yambiri kuti isasokonezeke. Kukopa kosalekeza kwa maselo a beta omwe amapanga insulini kumapangitsa kuchepa kwa ntchito zamagetsi, amasiya kutulutsa timadzi tambiri tokwanira.

Kuphatikiza apo, shuga wodya zakudya zamafuta nthawi zambiri amatsogolera kukukula kwa kunenepa kwambiri ndikupanga matenda a kapamba. Zotsatira zake, munthu amakhala ndi matenda opatsirana a shuga, omwe pambuyo pake amatha kuyambitsa zovuta zambiri mu mawonekedwe a neuropathy, nephropathy, atherosulinosis, matenda ashuga a retinopathy ndi matenda a m'mitsempha.

Kugwiritsa ntchito shuga wambiri kumabweretsa kuwoneka kolakwika la phosphorous ndi calcium m'thupi - kuchuluka kwa calcium kumawonjezeka ndipo phosphorous imachepa. Vutoli limawonedwa kwa maola 48 mutatha kudya maswiti, komanso mano okoma, kuphwanya kwa homeostasis kumawonedwa mosalekeza.

Zotsatira zake, mayamwidwe abwinobwino a calcium amasokonezeka, ndipo amatha kuyikidwa m'malo osiyanasiyana ofunikira a thupi, ndikupangitsa kuti pakhale mawonekedwe. Calcium ikamalowa mthupi ndi shuga (mwachitsanzo, mukamadya zakudya zamkaka zotsekemera), sizingamwe.

Izi zimayambitsa chiwopsezo chowonjezeka cha matenda monga caries, rickets ndi mafupa, chifukwa calcium, yomwe imafunikira kuti metabolism yachilendo komanso oxidation ya shuga, ayambe kubwereka kuchokera ku minofu ya mafupa.

Kuphatikiza apo, kuperewera kwa mavitamini, shuga m'magazi komanso kuwonongeka kwa mafupa m'mano okoma kungayambitse kukula kwa matenda apakamwa monga matenda a periodontal - matenda a minofu ozungulira mizu ya mano (minofu yam'mafupa, minofu ya minyewa, mafinya). Matendawa amaphatikizidwa ndi zizindikiro zotsatirazi:

mpweya wabwino
kuchuluka kwa dzino
kuvala dzino
gum subsidence,
kusintha kwa utoto
kuwonongeka kwa enamel dzino
kumasula ndi mano.

Mankhwala ake, wodwalayo sayenera kusiya maswiti okha, komanso kulandira chithandizo chokwanira, ndipo nthawi zina, kuchitira opaleshoni m'mimba ndikofunikira kuti muchotse zotsatira zake.

Zambiri zomwe zidapezedwa ndi ofufuza ochokera ku Harvard University zimatsimikizira kuti kudya kwambiri kwa shuga kumakhudza kupanga estrogen ndi testosterone ndipo kumabweretsa kukula kwa vuto la mahomoni mwa amuna ndi akazi.

Kugwiritsiridwa ntchito kwa maswiti kumayambitsa kuchuluka kwa lipids, komwe kumayambitsa kuchepa kwa mapuloteni monga SHBG. Zotsatira zake, kuchepa kwa testosterone ndi kapangidwe ka estrogen, ndipo amuna ndi akazi amatha kukhala ndi matenda osiyanasiyana otengera mahomoni - khansa ya prostate, ovary, gland ya mammary, fibroids, ovary polycystic komanso kubereka.

2. Shuga amawononga mafupa ndi mano anu

Ngakhale mutatsuka mano mukangodya chakudya chamafuta, izi sizipulumutsa. Kodi shuga chimavulaza chiyani? Chowonadi ndi chakuti calcium yambiri imagwiritsidwa ntchito pakuyamwa kwa shuga woyengedwa m'thupi la munthu.

Popeza mulibe calcium wowonjezera mthupi, komanso shuga wambiri, thupi limayamba kuchotsa calcium m'mafupa ndi enamel ya mano. Eya. Chizindikiro choyamba chakuti njirayi ikuyamba kugwira ntchito m'thupi lanu ndi kuwoneka kwa mano a mano.

Chifukwa nambala 8 - kuchuluka kwa ziphuphu zakumaso, mawonekedwe osakhala bwino komanso mawonekedwe oyamba a makwinya

Choyamba, mamolekyulu a shuga amakopa ma radicals aulere. Kumbukirani kuti awa ndi "asteroid" omwe amasuntha mosasintha pakhungu, akuwononga maselo athanzi pakugunda ndikuwasintha kukhala "asteroid" omwewo.

Kachiwiri, shuga imakopeka ndi ulusi wa collagen, "kuwapaka", ndiye kuti, imawapangitsa kukhala owuma komanso opanda mphamvu. Kutaya kuthekera ndi kutambasuka, ulusiwo umaleka kuchirikiza zigawo zikuluzikulu za khungu, ndipo makwinya ali pomwepo.

Shuga angapangitse kukula kwa njira yotupa pakhungu ndikuchita monga glycation, limodzi ndi kupanga mamolekyulu omwe amawononga ulusi wa elastin ndi collagen - amamatira pamodzi ndi glucose ndipo sangathe kukwaniritsa ntchito zawo zakukhalanso kamvekedwe ka khungu.

Zotsatira zake, matenda osakhazikika a pakhungu monga ziphuphu zakumaso amakula dzino, maonekedwe a khungu amawonda, amataya mawonekedwe ake achilengedwe ndi kamvekedwe, mawonekedwe ozungulira amdima amawoneka pansi pa maso ndi mawonekedwe akukhazikika.

6. Shuga ndiwosokoneza

Ngakhale mutakhala ndi thanzi labwino, mumakhala ndi vuto lakusowa kwa mavitamini monga kusakhudzidwa ndi manjenje, matenda ammimba, kutopa kwambiri, komanso kuona. Cholinga chake ndikuti shuga amafunika kukhalapo kwa mavitamini a B pokonzekera:

amawamwa. Ngati simumatenga mavitamini a B kuwonjezera, kumbukirani kuti shuga imawachotsa m'magazi, minofu, chiwindi, impso, mitsempha, m'mimba, mtima, khungu, ndi maso. Inde, iye ndi wakuba komanso wadyera.

Posachedwa, nkhani ya munthu m'modzi idagunda pa intaneti yonse, yemwe adaganiza zosiya shuga ndikusokonekera kofanana ndi omwe adakumana ndi munthu yemwe adamwa kwambiri. Asayansi amavomereza: kusuta kwa shuga ndikulimba kuposa kusuta kwa heroin.

Sitikukulangizani kuti mubwereze zowawa za munthu ameneyo, pali njira zina zambiri zosalira. Koma taganizirani izi: ngati chinthu chomwe chimapangitsa kudalira koteroko, sichingavulaze?

Chifukwa namba 5 - kufooka chitetezo chokwanira

Kukonda kwambiri maswiti kumakhudzanso thanzi la microflora yachilengedwe m'matumbo, zomwe zimatsimikizira osati chimbudzi wamba, komanso kugwira ntchito kwa chitetezo chathupi. Kuyang'ana pakati pa microflora yachilengedwe komanso ya pathogenic kumabweretsa chisokonezo kaphatikizidwe ka mavitamini a B, kuyamwa kwa mavitamini opindulitsa ndikutsata zinthu.

Zotsatira zake, zosagwira bwino ntchito zimawonekera m'thupi, ndipo thupi limayamba kugwiritsidwa ntchito ndi matenda opatsirana - ma virus, bowa ndi ma bacteria. Kuphatikiza apo, matumbo a dysbiosis amatsogolera kukukula kwa mitundu yosiyanasiyana ya bowa yomwe ingayambitse kuyanjana, matenda a fungal - thrush, matumbo candidiasis - ndikuwononga bwino chitetezo chamthupi.

Chifukwa namba 6 - mtima ndi mtima

Chiwopsezo chotenga matenda a coronary omwe amadya shuga wambiri kapena zotulukapo za izi monga matenda a shuga. Kuwonjezeka kwa shuga m'magazi kumabweretsa kuchepa kwa cholesterol "yabwino" komanso kukula kwa matenda oopsa.

Kuphatikiza apo, kumwa kwambiri shuga kumayendera limodzi ndi kuchepa kwa thupi lamtundu wa vitamini B monga thiamine (vitamini B1) ndipo hypovitaminosis yotere imatha kuyambitsa myocardial dystrophy. Zotsatira zake, munthu amakhala ndi matenda a ischemic, omwe amatha kukhala asymptomatic kwa nthawi yayitali ndipo amatsogolera kukulitsa kwa matenda oopsa, osakhazikika angina, stroko, kusokonezeka kwa miyendo ndi matenda a mtima.

Chifukwa No. 9 - Kusoweka Kwa Maso

Kudya kwambiri shuga kumawononga thanzi. Kusinthasintha kwa shuga m'magazi ndi insulin kumapangitsa kuti ma capillaries azikhala osasunthika, omwe amatsimikizira kufalikira kwa magazi m'magawo amaso. Zotsatira zake, ma acuity owoneka amachepa ndipo munthu amatha kupanga myopia ndi ma catara.

Kuphatikiza apo, kusuta maswiti kumatha kubweretsa chitukuko cha matenda a shuga komanso kupindika kwake, komwe kumachitika mwa 90%, monga matenda ashuga retinopathy. Kuwonongeka kwa diso ndi kuphatikizika kwa shuga kumeneku, komwe kumayendetsedwa ndi kukoka kwa thupi m'thupi komanso retina, kungapangitse kuti:

amphaka
glaucoma
macular edema (kusintha kwapakati pa retina),
kuzindikira kwa khungu komanso khungu.

Chifukwa nambala 11 - zovuta pa mimbayo ndi mwana wosabadwa

Kudya zakudya zopatsa thanzi kwambiri m'thupi la mayi wapakati kungayambitse kuchuluka kwa toxosis, kuchuluka kwa magazi ndi magazi. Kuphatikiza apo, shuga imayambitsa secretion yambiri ya adrenaline, yomwe imathandizira kuchepa kwa progesterone ndikuwonjezera chiopsezo cha kubadwa isanakwane.

Kugwiritsa ntchito shuga kwambiri pa nthawi ya pakati kumakhudza thanzi la mwana wosabadwayo. Zitha kuputa kubadwa kwa mwana osakwanira kulemera, ndipo mtsogolo, ana a "mano okoma" oterewa amawonjezera chiopsezo cha zovuta zoyipa ndi matenda amanjenje.