Kodi “shuga wambiri” ndi “shuga wotsika” ndi chiani paumoyo? Mavuto Aakulu: Mbewu, Brown, Burnt

Anagwidwa ndi chiwanda ndipo amatchedwa choyambitsa ndi matenda onenepa kwambiri. Koma kodi shuga ndi wopanda vuto lililonse? Kodi mashuga onse ndi ofanana? Ndi zomwe sayansi imanena.

Ngati shuga ndi woipa komanso "woopsa," mukuganiza chiyani za zipatso?

Ili ndi funso longoganizira chabe lomwe silimayankhidwa konse - kapena ngakhale kukumbukiridwa - ndi iwo omwe amaganiza za zakudya zopanda shuga.

Musanagonjere lingaliro losavuta kuti shuga ndiye muzu wa zoyipa zonse, lingalirani za zomwezi. Dzulo, mafuta anali ovulala ndipo kunali koyenera kuti asawachotsere pazakudya. Lero, ali munjira yolungamitsidwa - ena a iwo siowopsa monga momwe amaganizira, pomwe ena ndi abwino.

Koma mmalingaliro a anthu ambiri panali mdani "wowonekera": chakudya, kapena ndendende - shuga.

Komabe, funso likadali, "kodi kumwa shuga kumakuvulaza" mosatengera Mlingo, kapena, monga momwe zimakhalira ndi china chilichonse, funso ndi loti mumamwa ndikuti ndipo lidachokera kuti? Ngati mumakumba mozama sayansi, mudzaona kuti ngati mukufuna kuchepetsa thupi, kukhala ndi moyo wautali komanso kusangalala tsiku lililonse, simuyenera kusiya shuga.

Shuga ndiwochuluka kuposa zinthu zoyera zomwe mumaika khofi yanu. (Uku ndi kudzipatula.)

Mu biochemistry, shuga mwina ndi monosaccharide kapena disaccharide ("saccharides" ndi dzina lina la "chakudya").

• Monosaccharide - Mchere Wosavuta
• Disaccharide - shuga wopanga ma monosaccharides awiri
• Oligosaccharide imakhala ndi 2 mpaka 10 shuga osavuta
• Polysaccharide imakhala ndi mashuga awiri kapena angapo osavuta (mamiliyoni 300 mpaka 1000 a mamolekyu mu wowuma)

Mwachidule, mafuta onse omwe amakhala ndi shuga amodzi. Ngati tibwerere ku chitsanzo cha sucrose, kapena shuga wa patebulo, ndiye kuti ndi disaccharide yopangidwa kuchokera ku dzuwa losavuta, glucose ndi fructose.

Pakadali pano, wowuma, fiber fiber, cellulose ndi polysaccharides. Ndipo ngati zili kale, ndiye zimapita: CHIKWANGWANI - chomwe anthu ambiri amadziwa ngati chinthu chabwino - ndi mtundu wa shuga.

Mwa zinthu zitatu zomwe zili pamwambazi, titha kugaya wowuma, omwe ali ndi shuga. Mwina munamvapo dzina loti "zovuta zamakina" kapena "chakudya pang'ono", amatanthauza zau. Amadziwika kuti ndiwofulumira chifukwa thupi limasowa nthawi kuti liwonongeke monga mashuga amodzi (makamaka, shuga, "shuga m'magazi" athu).

Chifukwa chake, lingaliro la kudya “wopanda shuga” kwathunthu limatanthawuza kusiya zakudya zambiri zopatsa thanzi. Zachidziwikire, mutha kukhala opanda shuga kapena mafuta. koma pokhapokha chifukwa thupi lanu limatha kupangira glucose yemwe amafunikira kuchokera ku mafuta acids ndi amino acid.

Izi ndichifukwa thupi lanu limafunikira shuga. Glucose amafunika ngati mafuta pazofunikira zina monga ntchito yamanjenje kapena ubongo. (Inde, ubongo wanu umagwira ntchito osati chifukwa cha glucose, koma umafunikira, umathandizanso kulumikizana kwa khungu.)

Ndipo koposa zonse: pali zakudya zambiri zopatsa thanzi zomwe zimakhala ndi shuga (onani apa). Zakudya zilizonse zopanda shuga zomwe zimafunikira kuti zakudya zonsezi zichotsedwe sizingaganizidwe kuti ndizodalirika, sichoncho? Nayi mfundo: chilichonse chopita mopambanitsa chimakhala cholakwika kuphatikiza mawu wamba akuti "osadya shuga."

Mndandanda wa maswiti omwe alibe zovulaza kudya

Musalole kuti kunyozedwa kwa shuga kukuopsezeni. Zonthu zonse kuchokera pamndandandawu ndi zathanzi - pokhapokha mutamamwa iwo m'mabatani, kapena kuwathira madzi.Ndipo inde, aliyense wa iwo ali ndi shuga. Ngakhale kale.

• Maapulo
• Avocado
• Nthochi
• Mtundu wakuda
• Cantaloupe
• Cherry
• Cranberries
• Madeti
• Nkhuyu
• Mphesa
• Mphesa
• Cantaloupe
• Ndimu
• Mango
• Malalanje
• Mapeyala

• Artichok
• Asparagus
• Beetroot
• Tsabola
• Kabichi
• Kaloti
• Kholifulawa
• Selari
• Brussels imamera
• Kale
• Chimanga
• Nkhaka
• Biringanya
• Letesi
• Curly kabichi
• Bowa
• Mitundu
• Sipinachi

• Mkate wa tirigu wonse (wopangidwa wopanda shuga)
• Couscous
• Makina
• Oatmeal
• Parsnip
• Nandolo
• Quinoa
• Mbatata yabwino
• Mbatata
• Dzungu
• Squash
• Matumba a pea
• Turnip

• Oseketsa Njere
• Ng'ombe zouma (fufuzani popanda shuga wowonjezera)
• Pop Pop
• Maphaketi a protein (onani kuti shuga si yoyamba kuphatikizika)
• Mikate yampunga

• Zakudya za Coke
• Zakumwa zamasamba (kuchokera ku ufa)
• Mkaka

• Mafuta a Walnut (palibe shuga wowonjezera)
• Mtedza
• Yambirani popanda zowonjezera

Yankho la funsoli: kodi shuga ndi zovulaza?

Monga zinthu zambiri m'moyo, kuvulala kumatengera chizolowezi.

Monga tanena kale, thupi lanu limafunikiradi mashupi, moyipa kwambiri kuti apange ena a iwo, ngakhale mutasiya michere yonse yazakudya zanu.

Koma kumwa kwambiri shuga kumayambitsa matenda a shuga a II komanso kunenepa kwambiri (ngakhale kuti mungathe kudya kwambiri, ngakhale mutakhala kuti simumadya chakudya chochuluka). Mafuta ochulukirapo amathandizanso kuwonjezeka kwa zinthu zomwe zimatha kumapeto kwa glycation, komanso chifukwa cha kuwonongeka kwa khungu komanso chiopsezo chachikulu cha khansa ndi matenda amtima.

Ndi chifukwa cha ichi omwe shuga owonjezera amatha kukhala owopsa, osati chifukwa chakuti "amayambitsa chizolowezi ngati cocaine" (akhoza kukhala osokoneza bongo, koma osalimbikira monga cocaine kapena chizolowezi cha chakudya). Choopsa chenicheni cha shuga ndichakuti sachira. Mu gramu imodzi ya shuga, palinso ma calories anayi okha. Ndipo kuchokera ku 4 calories simudzakhala wonenepa. Komabe, mutha kumeza shuga wambiri osamva bwino. Ndipo mumadya pang'ono. ndiye enanso. ndiyeno. ndipo pomwepo mumazindikira kuti bokosi la cookie ndilibe, koma njala idakalipo.

Ndi mashuga owonjezera omwe ndizosavuta kupita patali kwambiri. Izi ndi zowona kwa aliyense wa iwo, ngakhale dzina lake limveka labwino bwanji. Mwachitsanzo, "nzimbe" ndizabwino kwambiri kuposa zinthu zina zodziyimira payekha, ngakhale zili choncho. Mosiyana ndi izi, mwatsoka mkulu wa michere ya chimfine (nthawi zambiri 55% fructose ndi 45% glucose) si woipa kwambiri kuposa sucrose (50% fructose, 50% glucose).

Makamaka shuga owoneka bwino mu mawonekedwe amadzimadzi. Mutha kumwa ndi kumwa, ndi kumamwa iwo ochuluka, ofanana ndi ma calories ku chakudya chamagulu 5, ndikukhala ndi njala. Mwina sizosadabwitsa kuti zakumwa zozizilitsa kukhosi zimagwirizanitsidwa ndi mliri wa kunenepa kwambiri. Mpaka pano, akaunti ya soda ndi cola ya 34.4% ya kuchuluka kwathunthu kwa shuga omwe amamwa ndi akulu ndi ana ku United States, ndipo ndiwo gwero lawo pakudya kwa anthu wamba aku America.

Pankhaniyi, misuzi yazipatso si njira yabwino. M'malo mwake, amatha kukhala oipitsitsa. Chifukwa chiyani? Chifukwa choti shuga wopezeka mu msuzi wa zipatso ndi fructose, womwe umatha kupanikiza chiwindi (chiwindi chokhacho chomwe chimatha kukonza fructose mosasintha kwambiri). Zomwe zilipo pakadali pano zikuwonetsanso kuti kudya fructose kumabweretsa phindu lochuluka kuposa shuga.

Koma zonena izi sizowona kwa shuga omwe amapezeka mumasamba ndi zipatso. M'malo mwake, ndikofunikira kufotokoza kuti lero:

PALIBE UMBONI WOSAGWITSA NTCHITO ZA ANZERU, OKHA MU ZINSINSI ZONSE, ZIDZAKHALA NDI MTIMA Wanu.

Mosiyana ndi misuzi ya zipatso, zipatso zonse zimakwaniritsa njala. Maapulo, ngakhale ovuta, ndi 10% shuga. 85% yamadzi, ndichifukwa chake zimakhala zovuta kudya zochuluka.Kuphatikiza apo, kafukufuku waposachedwa akusonyeza kuti zipatso zingathandize kuwongolera shuga.

Pali chakumwa chimodzi cha "shuga" chomwe sichiwopseze chimodzimodzi: mkaka. Ngakhale mkaka umakhala ndi shuga (lactose, glucose disaccharide ndi galactose), zomwe zimakhala ndizotsika kwambiri kuposa madzi a zipatso, kuwonjezera apo, mkaka ulinso ndi mapuloteni komanso mafuta. Munthawi yomwe mafuta amayesedwa ngati adani, mkaka wowoneka bwino umawoneka wathanzi kuposa mkaka wonse, koma lero sichoncho. Tsopano kuti mafuta ali (pang'ono) olungamitsidwa, mkaka wonse, mothandizidwa ndi umboni waumboni, wabwerera mwa mafashoni.

Mlingo watsiku ndi tsiku

Othandizira zakudya adakhazikitsa kuti pafupifupi shuga ya tsiku lililonse ya shuga sayenera kupitirira 30-50 g patsiku kwa munthu wamkulu, ndi 10 g kwa ana, ndipo izi zimaphatikizapo shuga omwe amawonjezera zakudya zomalizidwa, zakumwa ndi mbale zakunyumba.

Onani kuchuluka kwa shuga omwe adalipo m'zakudya. Gawo limodzi = magalamu 5 a shuga.

Shuga amawononga mafupa

Kuti muminye shuga woyengetsa, thupi limafunika kugwiritsa ntchito calcium yambiri, kotero calcium imatsukidwa kuchokera kumafupa amtundu pakapita nthawi.

Njirayi imathandizira kuti mafupa aziwoneka bwino, chifukwa cha kuchepa kwa minofu ya mafupa, kuthekera kwa ma fractures kumawonjezeka, munthawi imeneyi kuvulazidwa kwa shuga ndikolondola.

Komanso, shuga imakhumudwitsa kukula kwa caries. Ngati shuga amwedwa mkamwa mwa munthu, acidity imakwera, imakhala njira yabwino kwambiri yofalitsira mabakiteriya azinthu zomwe zimawononga enamel.

Shuga amatsimikizika kunenepa kwambiri

Shuga amasungidwa mu chiwindi monga glycogen. Ngati kuchuluka kwa glycogen kukupitilira muyeso, ndiye kuti shuga amawayika m'thupi monga mafuta, nthawi zambiri mchiuno ndi pamimba.

Monga mukudziwira, chinthu chimodzi m'thupi la munthu chitha kuyambitsa kuperewera kwa chinthu china kapena kuchiletsa. Malinga ndi malipoti ena, kugwiritsa ntchito shuga ndi mafuta palimodzi - kumapangitsa kuti munthu akhale wonenepa. Titha kunena kuti shuga imayambitsa kunenepa kwambiri.

Shuga umalimbikitsa njala yabodza

Asayansi amati pali ubongo m'maselo omwe umatha kulakalaka kudya ndikuyambitsa njala. Ngati muposa kuchuluka kwa chakudya chomwe mumadya ndi shuga wambiri, ndiye kuti ma radicals omasuka amasokoneza kugwira ntchito kwa ma neurons, zomwe zimayambitsa chilakolako chabodza. Izi zikuwonetsedwa mu kudya kwambiri komanso kunenepa kwambiri kwamtsogolo.

Choyambitsa china chanjala yabodza chimatha kukhala mseru m'magazi. Mukamamwa, shuga imapangitsa kuchuluka kwa glucose komanso insulin, momwemo siziyenera kupitirira.

Shuga amakhudza khungu, amathandizira kukalamba

Kugwiritsa ntchito shuga popanda muyezo kumabweretsa mawonekedwe ndi kufalikira kwa makwinya. Chowonadi ndi chakuti shuga amasungidwa ku collagen mu nkhokwe. Collagen ndi mapuloteni omwe amapanga minofu yolumikizana ndi khungu, amachepetsa khungu.

Shuga ndi chinthu chomwe chimayambitsa chizolowezi. Izi zimatsimikiziridwa ndi kuyesa kochitidwa pa makoswe a labotale.

Kafukufuku akuwonetsa kuti kusintha kwa ubongo wama rat ndi ofanana ndi kusintha komwe kumachitika motsogozedwa ndi chikonga, morphine, kapena cocaine. Asayansi akukhulupirira kuti kuyesa kwa munthu kuwonetsa zotsatira zomwezo, popeza chizolowezi sichiyenera kuchuluka.

Shuga salola kuti thupi lizilimbitsa bwino mavitamini a B

Mavitamini a B, makamaka thiamine kapena vitamini B, amafunikira kugaya ndi kusinthanitsa zakudya zomwe zili ndi chakudya, i.e. wowuma ndi shuga. Palibe vitamini imodzi yamagulu B omwe ali ndi shuga oyera. Pali mfundo zosangalatsa apa:

• Kuti mumvetse shuga yoyera, mavitamini a B akuyenera kutengedwa kuchokera ku chiwindi, mitsempha, khungu, mtima, minofu, maso, kapena magazi. Izi zimabweretsa kuchepa kwa mavitamini mu ziwalo.
• Komanso, kuchepekedwa kukwera kufikira munthu atadzakwanitsa, kudya chakudya chokhala ndi mavitamini ambiri a gululi.
• Ndikudya kwambiri shuga, mavitamini B ochulukirapo amayamba kusiya machitidwe ndi ziwalo.
• Munthu amayamba kudwala chifukwa cha kuwonjezereka kwa mankhusu, kuwonongeka kwa mawonekedwe, kugunda kwa mtima komanso kuchepa kwa magazi.
• Matenda a pakhungu, kutopa, khungu ndi minofu matenda, kusokonezeka kwa dongosolo logaya chakudya kungawonedwe.

Titha kunena motsimikiza kuti kuchuluka kwa zolakwika zomwe sizinachitike sikukadakhala kuti shuga yoyesedwa yoyera italetsedwa.

Ngati munthu adya chakudya chamafuta kuchokera ku zinthu zachilengedwe, ndiye kuti kuchepa kwa vitamini B1 sikuwonekere, chifukwa thiamine, yomwe imafunikira kuphwanya wowuma ndi shuga, imakhalapo chakudya.

Thiamine, makamaka chizolowezi chake, ndizofunikira kwambiri pa moyo wamunthu, imakhudzidwa ndi njira za kukula komanso magwiridwe antchito. Kuphatikiza apo, thiamine imapereka chikondwerero chabwino ndipo imakhudza thanzi lathunthu.

Kugwirizana kwachisangalalo pakumwa shuga yoyera ndi zomwe zimachitika m'mitima ya mtima ndizodziwika bwino. Inde, shuga woyengedwa amasokoneza ntchito zamtima. S shuga yoyera imayambitsa kuperewera kwa thiamine, komwe kumapangitsa kuti minyewa ya minyewa ya mtima ndi kudzikundikira kwamadzimadzi, zomwe zimakhala zodzaza ndi kumangidwa kwamtima.

Shuga umatha mphamvu

Anthu amalakwitsa kuganiza kuti shuga ndiye gwero lalikulu lamphamvu kwa thupi. Kutengera izi, ndi chizolowezi kumadya shuga wambiri kuti umanenanso mphamvu. Malingaliro awa ndi olakwika pazifukwa zotsatirazi:

• Pali akusowa kwa thiamine mu shuga. Kuphatikiza ndi kusowa kwazinthu zina za vitamini B1, zimatha kukhala zosakwanira kumaliza kagayidwe kazakudya, zomwe zimatanthawuza kuti mphamvu zomwe zimatuluka sizikhala zokwanira: munthuyo adzachepetsa ntchito ndipo padzakhala kutopa kwakukulu,
• Nthawi zambiri, kuchepa kwa shuga, kuchuluka kwake kumatsata. Izi zimachitika chifukwa cha kuchuluka kwamphamvu kwa insulin ya magazi, yomwe imapangitsa kuchepa kwa shuga, komanso yotsika bwino. Apa kuvulaza kwa shuga ndikosatsutsika.

Zotsatira zake, kuukira kwa hypoglycemia kumawonekera, komwe kumadziwika ndi zizindikiro zotsatirazi:

1. Chizungulire
2. Kutopa
3. Kutalika kwa miyendo
4. Kuchepetsa mseru
5. Chisoni
6. Kusakwiya.

Chifukwa chiyani shuga ndiwopatsa mphamvu?

Shuga kwenikweni ndiwopatsa mphamvu. Mukangomwa kumene, munthu amalandila kumva ndikuchita kusunthika kwa mantha amanjenje.

Poyerekeza ndi zakudya za shuga, kuchuluka kwa kuchuluka kwa mtima kumadziwika, kuthamanga kwa magazi kumakwera pang'ono, kamvekedwe kazinthu zamagetsi komanso kupuma kwake, ndipo zonsezi ndi kuvulala kwa shuga komwe kumabweretsa m'thupi.

Popeza kusintha kumeneku pakukonzekera sikumakhudza zochitika zolimbitsa thupi zoyenera, mphamvu zomwe zimadza chifukwa chowonjezeka kamvekedwe ka masisitimu am'maso siziwonongeka ndipo munthu amakhala ndi vuto. Chifukwa chake, shuga amatchedwanso "chakudya chopsinjika."

Shuga amathandiza kuyatsa calcium

Shuga amasintha kuchuluka kwa phosphorous / calcium m'magazi. Monga lamulo, mulingo wa calcium ukuwonjezeka, ndipo kuchuluka kwa phosphorous kumachepa, ichi ndiye chifukwa chophwanya homeostasis m'thupi. Mlingo wa phosphorous / calcium umakhalabe woperewera ngakhale masiku awiri mutatha kudya shuga.

Kusintha kwa chiŵerengero cha phosphorous ndi calcium sizimapangitsa kuyamwa kashiamu kokwanira. Zinthu zonsezi zimaphatikizidwa bwino kwambiri motere: calcium 2,5 phosphorous 1. Ngati mulingo uwu umaphwanyidwa, ndiye kuti calcium yowonjezera singatengeke ndi thupi. Kashiamu imachoka ndi mkodzo kapena mawonekedwe amitundu yambiri.

Titha kufotokozera mwachidule: calcium yokwanira ingalowe m'thupi, koma ngati ibwera ndi shuga, ndiye kuti kuyamwa kwa calcium sikungakhale kwathunthu. Ichi ndichifukwa chake calcium mumkaka wokoma sudzamwidwa bwino.

Ndikofunikira kupatula kudya shuga ndi calcium pamodzi, popeza kuti kusowa kwa calcium kumapangitsa kuti pakhale michere, matenda omwe amalumikizidwa ndi kuchepa kwa calcium.

Pazinthu zama metabolism, komanso oxidation, shuga ndi yofunika. S shuga yoyera ilibe zinthu zopindulitsa, chifukwa chake calcium imatengedwa m'mafupa. Kuperewera kwa calcium ndi komwe kumapangitsa kufooka kwa mano ndi mafupa, kusintha, monga lamulo, kumabweretsa mafupa. Kusowa kwa calcium kapena ma rickets kumatha kugwirizanitsidwa ndi shuga wambiri.

Mwachidule, titha kunena kuti: kupatula mavuto azaumoyo, ndikofunikira kupatula vuto la shuga pazakudya ndikuchotsanso chinthucho chonse kapena mbali yake.

Zachidziwikire, simungaleke kudya shuga pa 100%, chifukwa chofunikira pakugwirira ntchito kwa thupi. Koma kuchuluka kwa kudya shuga ndikofunikira kuti muchepetse. Ndikofunika kuyamba kuthana ndi shuga posiya mkaka wopepuka, makeke, maswiti, jamu, ndiye kuti, zinthu zomwe zili ndi shuga wambiri wowoneka bwino, mutha kugwiritsa ntchito

Kuvulala kwa shuga kwadutsa ndipo kwadziwika. Amadziwika kuti shuga yoyera yoyera ndi mphamvu yopanda mapuloteni, mafuta ndi michere ndi zinthu zina.

Shuga ndiwowopsa, amatha kubweretsa zovuta zopitilira 70 mthupi lathu, zomwe zimayambitsa matenda oopsa, ambiri omwe ndi osachiritsika komanso owopsa.

Izi ndi zomwe shuga woyengetsa angachite:

1. Zimapangitsa kuchepa kwa chitetezo chokwanira. Imachepetsa chitetezo cha mthupi, kufooketsa chitetezo cha thupi motsutsana ndi matenda opatsirana.

2. Amaphwanya kuchuluka kwa mchere mthupi ndipo amachititsa kuphwanya kagayidwe kazinthu kena. Zomwe zingayambitse kuchepa kwa chromium. Ntchito yayikulu ya chromium ndikukhazikitsa shuga m'magazi.

3. Chimayambitsa kuperewera kwa kufufuza chiwalo chathupi chamthupi

4. Imasokoneza mayamwidwe a calcium ndi magnesium.

5. Zimayambitsa kuwonjezeka kwakukulu pamlingo wa adrenaline, womwe ungayambitse kukwiyitsa, chisangalalo, chisokonezo chokwanira. Mu ana, izi zimawonetsedwa ndi kuchepa, nkhawa, kusokonezedwa ndi kufooka.

6. Zitha kuyambitsa kuchuluka kwa mafuta m'thupi.

7. Zimabweretsa kusintha kwa glucose ndi insulin. Zimatengera kuwonjezeka kwa glucose ndi insulin mwa azimayi omwe amagwiritsa ntchito njira za kulera za mahomoni.

8. Zimatsogolera ku kusuta kwa mankhwala osokoneza bongo. Chifukwa cha shuga wamagazi osakhazikika, amachititsa kutopa, kupweteka kwa mutu pafupipafupi komanso kutopa. Kuchokera pamenepa ndimafunitsitsa kudya maswiti. Kupaka maswiti kumabweretsa mpumulo wakanthawi, koma pakapita kanthawi kumakhala kumva njala komanso kufunika kwa maswiti kumakhala kowawa kwambiri.

9. Zitha kuyambitsa kwambiri hypoglycemia (kutsitsa shuga).

10. Amalimbikitsa kunenepa. Popeza zida zatsopano zomwe zimapangidwa nthawi yothira kutentha kwa mafuta osakaniza, shuga ndi mchere (chakudya chofulumira) sizichotsedwa m'thupi.

11. Imalimbikitsa kukula kwamakhola. Shuga ndi mabakiteriya pakamwa pakakhudzana, asidi amapangidwa omwe amawononga enamel. Koma yankho la shuga lokha ndi malo abwino acidic, okhazikika pamano amatha kuwononga dzino. Chitani zoyeserera - ikani dzino lomwe lagwa mugalasi ndi Coca-Cola, ndipo muwona bwino kuti shuga sachokera ku chinthu chosavulaza chachipatala chamano.

12. Amathandizira matenda a chingamu, monga matenda a periodontal. Ndipo matenda amkati mwa kamlomo angayambitse matenda a mtima. Ichi ndi chifukwa cha kuyankha kwamthupi pakulimbana ndi matenda.

13. Zimayambitsa kuphwanya kwamphamvu kwa insulin, yomwe ingayambitse matenda a shuga ndi kufa.

14. Imalimbikitsa kukula kwa uchidakwa. Ndipo shuga pawokha umakhala ngati mankhwala osokoneza bongo, monga mowa kapena mankhwala osokoneza bongo.

15. Zimayambitsa kukalamba msanga, monga zimathandizira kusintha kwamtsogolo.

16. Kodi chifukwa cha mafupa a mafupa.

17. Amalimbikitsa kusintha (kuchulukitsa kapena kutsika) mu kupanikizika kwa systolic.

18.Zitha kuputa mawonekedwe a eczema mwa ana.

19. Zimayambitsa kugona. Makamaka pambuyo gawo lachiyanjano.

20. Imalimbikitsa mawonekedwe oyamba a makwinya, popeza amasintha kapangidwe ka collagen ndikuchepetsa kutanuka kwa minofu.

21. Zitha kuyambitsa kusintha kwa matenda ndi kuwonongeka kwa impso ndikukula kukula kwake.

22. Zimatsogolera pakuwonjezeka kwa kuchuluka kwa zopitilira muyeso mthupi.

23. Zitha kusokoneza kapena kufooketsa kapangidwe ka DNA, komwe pambuyo pake kumatha kubweretsa kusintha.

24. Zitha kukhala ndi vuto lililonse pancreas kudzera pakusintha pakupanga insulin.

25. Kuchulukitsa acidity wa chakudya chambiri.

26. Momwe zimakhudzira kapangidwe ka mkodzo wamagetsi.

27. Zingathandize kuti khansa yam'mimba ikhale, rectum, matumbo, m'mawere ndi thumba losunga mazira. Zimakhudzana ndikukula kwa khansa ya prostate, kapamba, ndulu za bile, chikhodzodzo cha ndulu ndi mapapu. Shuga amadyetsa maselo a khansa.

28. Amayambitsa zolakwika mu chitetezo cha mthupi.

29. Imalimbikitsa kukula kwa mabakiteriya, yisiti ndi kutuluka kwa matenda a mafangasi. Kuphwanya muyezo m'thupi kumabweretsa matenda omwe amayamba chifukwa chofooka m'thupi.

30. Imasokoneza mayamwidwe ndipo imasokoneza mayamwidwe a mapuloteni. Zimatha kusintha kapangidwe ka mapuloteni komanso kusokoneza njira zamaproteni mthupi.

31. Zingayambitse kupweteka kwa mutu ndi mutu waching'alang'ala.

32. Amachepetsa kukula kwa mitsempha yamagazi, yomwe ingayambitse kuwonongeka.

33. Atsitse kuchepa kwa minofu ndikusokoneza ntchito yawo.

34. Zingayambitse emphysema.

35. Amapereka chitukuko cha atherosulinosis.

36. Amayambitsa kupangitsa kuti chakudya chikhale chovuta.

37. Ikhoza kuyambitsa kuperewera kwam'mimba ndipo imayambitsa kukokomeza kwa matenda osatha.

38. Zovuta zimagwira ntchito ya ma enzymes, ndikuchepetsa.

39. Amawonjezera mwayi wokhala ndi mitsempha ya varicose.

40. Zitha kuchepa kukula kwa mahomoni. Amayambitsa kusowa kwa mahomoni, zomwe zimapangitsa kuti abambo azikula.

41. Kuwona m'mavuto, kungayambitse matenda oyipa ndi chithokomiro.

42. Zimayambitsa kupangika kwa miyala.

43. Zingayambitse toxosis nthawi yapakati.

44. Amatsutsana ndi kagayidwe kachakudya mthupi, kamene kamathandizira kukula kwa matenda ashuga.

45. Imasokoneza magwiridwe antchito a m'matumbo. Zitha kuyambitsa matenda am'mimba komanso kumawonjezera mwayi wokhala ndi zilonda zam'mimba.

46. ​​Zimatha kutsogola kukhazikika kwa matenda a nyamakazi ndi matenda ena a autoimmune, monga mphumu ndi chifuwa chachikulu.

47. Wokhoza kupangitsa matenda a Parkinson (kunjenjemera ndi zovuta zamagalimoto).

48. Amawonjezera chiopsezo cha matenda a Alzheimer's (senile dementia).

49. Zimayambitsa kufooka kwa zolimbitsa thupi.

50. Imachepetsa mphamvu ya thupi yolimbana ndi matenda oyamba ndi bakiteriya.

51. Zimayambitsa matenda amphumu komanso chifuwa.

52. Amawonjezera chiopsezo chokhala ndi matenda amtima komanso amadziwikiratu kuchitika kwa matenda ena a mtima.

53. Imathandizira kuchepetsa Vitamini E.

54. Zingayambitse chizungulire.

55. shuga wambiri amawononga mapuloteni.

56. Kuchulukitsa kuchuluka kwa maselo amafuta m'chiwindi, kupangitsa kuti maselo a chiwindi agawane. Zomwe zimatsogolera kukuwonjezeka kwa kukula kwa chiwindi.

57. Zimayambitsa kukhazikika kwamadzi m'thupi.

58. Amatha kupangitsa tendons kukhala yovuta kwambiri.

59. Chifukwa chochepetsa chidwi, chimachepetsa mphamvu kuphunzira ndi kukumbukira chidziwitso.

60. Wokhoza kuyambitsa kupsinjika ndi kukhumudwa.

61. Kuchulukitsa chiopsezo cha poliomyelitis.

62. Kuchulukitsa ndende ya neurotransmitter serotonin.

63. Imasokoneza mayamwidwe azakudya nthawi ya chimbudzi.

64. Imachulukitsa kupsinjika. Pakupsinjika, thupi limachulukitsa kuchuluka kwa mankhwala (mahomoni opsinjika - epinephrine, cortisol ndi adrenaline), ntchito yomwe ikukonzekera thupi kuti liziwombana kapena kuuluka. Ma mahomoni omwewo amathanso kubweretsa kusintha kosiyanasiyana - nkhawa, kupsya mtima, kusintha kwadzidzidzi.

65. Wokhoza kuwonjezera chiwopsezo chotenga matenda a m'mimba.

66. Kugwiritsa ntchito shuga kwambiri panthawi yoyembekezera kumatha kupangitsa kuti mwana abadwe kapena kubereka msanga.

67.Shuga angayambitse kuchepa kwamadzi kwa akhanda.

68. Imachepetsa ntchito ya adrenal gland.

69. shuga wambiri amachititsa kugwidwa ndi khunyu.

70. Mwa anthu onenepa kwambiri, shuga amawonjezera kuthamanga kwa magazi.

71. Amachepetsa mulingo wa lipoprotein wapamwamba kwambiri.

72. Zimatithandizira kukulitsa zilonda zam'mimba ndi duodenum.

73. Imalimbikitsa mawonekedwe a zotupa.

Kodi mumatha kudya ma cubes 16 a shuga woyengedwa nthawi imodzi? Ndipo ndimamwa theka la lita la Coca-Cola? Ndi momwe kuchuluka kwa shuga kosungunuka komwe kuli mu 500 mamililita a zakumwa izi.

Onani zithunzi. Momwemo ndi kuchuluka kwa shuga mu ma cubes omwe amapezeka muzakumwa zathu maswiti ndi maswiti. Tsopano mukumvetsa kuvulaza kwa shuga, makamaka shuga wosungunuka. Kuvulala kwake sikuwoneka nthawi yomweyo, komanso shuga wosungunuka sangawoneke.

Sitikulimbikitsidwa kudya shuga wambiri wa kilogalamu imodzi pamwezi (ma kilogalamu 12 pachaka). Pomwe avareji yakudya ku Russia ndi ma kilogalamu 80. Ngati mukuganiza kuti simumadya kwambiri, ndiye kuti mukudziwa kuti shuga amapezeka pafupifupi muzinthu zonse zamalonda - soseji, vodka, ketchup, mayonesi ndi zina.

Shuga ndi imodzi mwazinthu zofunikira kwambiri za chakudya zomwe zimagwiritsidwa ntchito ndi zophika zamakono zamayiko onse ndi anthu. Zimawonjezedwa paliponse: kuyambira ma donuts okoma kupita ku. Koma sizinali choncho nthawi zonse ...

Ku Russia, kumayambiriro kwa zaka za m'ma 1800, akatswiri azachipatala omwe amapanga shuga 1 shuga (4,266 gramu), omwe amagulitsa shuga m'masiku amenewo, amafunafuna ruble yonse! Ndipo ngakhale kuti nthawi imeneyo zinali zotheka kugula makilogalamu oposa 5 kg a mchere wosakanizira kapena 25 makilogalamu a nyama yabwino yang'ombe pa ruble!

Ku Europe, chifukwa cha "nzika zake za shuga", mtengo wa shuga unali wotsikirapo, koma ngakhale kuno olemekezeka ndi eni malo olemera okha ndi omwe amatha kugula nawo kwa nthawi yayitali.

Mosiyana ndi izi, patatha zaka zana limodzi (kumayambiriro kwa zaka za m'ma 1900), aliyense wa ku Europe akadatha kugula pafupifupi pafupifupi 2 kg ya shuga pachaka. Tsopano, shuga pachaka ku Europe afika pafupifupi 40 kg pa munthu, pomwe ku USA chiwerengerochi chifika pafupi 70 kg pa munthu aliyense. Ndipo shuga yasintha kwambiri panthawiyi ...

Mitundu ya shuga

Masiku ano, anthu nthawi zambiri amagwiritsa ntchito mitundu ya shugayi pophika:

• nzimbe (kuchokera nzimbe)
• kanjedza (kuchokera ku madzi a kanjedza - coconut, deti, etc.)
• beetroot (kuchokera kwa shuga beet)
• mapulo (kuchokera ku msuzi wa shuga ndi mapulo asiliva)
• manyuchi (ochokera kwa manyuchi)

Kuphatikiza apo, mtundu uliwonse wa shuga umatha kukhala wa bulauni (wosapangidwa) kapena oyera (woyengetsa, woyesedwa). Kupatula, mwina, beetroot, yemwe mu mawonekedwe osakwaniritsidwa kwathunthu amakhala ndi fungo losasangalatsa. Ngakhale ndikuyeretsa kopitilira kumakhala koyenera kugwiritsidwa ntchito ngati konkriti ndipo sikogulitsidwa osayeretsedwa konse, zomwe zimapatsa maziko kuyitcha kuti sinakonzedwe.

Mwa njira, kuyenga kwa shuga ndikutsukidwa kwa makhiristo oyera a sucrose kuchokera ku "zinthu zopanda shuga" (molasses, shuga wobowola, mchere wama mchere, mavitamini, zinthu zotumphukira, ma molass). Zotsatira za kuyeretsedwa uku, makhristalo oyera a shuga amapezeka, momwe mulibe mchere ndi mavitamini.

Chifukwa chakusintha kwamphamvu kwamapangidwe amomwe mankhwala amapanga, mitundu yonse ya shuga imatha kugawidwa m'magulu awiri:

• shuga wodera (mitundu yosiyanasiyana yoyenga)
• shuga yoyera (woyenga bwino)

Poyamba, anthu ankangodya shuga wofiirira ngati chakudya (kunalibe wina). Komabe, ndikupita patsogolo kwa sayansi ndi ukadaulo, anthu ochulukirachulukirapo amapereka zokonda za azungu, popeza mtengo wake ku Europe pazifukwa zingapo ndi wotsika kangapo kuposa mtengo wa shuga wa bulauni.

M'mayiko ofunda, shuga wonenepa kwambiri amagwiritsidwabe ntchito - ochepera pang'ono, komanso othandizanso (kwenikweni, uwu ndiye kusiyana kwakukulu pakati pa shuga yoyera ndi bulauni) ...

Calorie okhutira ndi mankhwala zikuchokera shuga

Zomwe zimapangidwa ndi shuga wa shuga (woyesedwa) ndi wosiyana kwambiri ndi kapangidwe ka shuga wa bulauni. Mchere woyera umakhala ndi pafupifupi 100% chakudya, pomwe shuga wa bulauni amakhala ndi zinthu zina zosayera, zomwe zimatha kusiyanasiyana kutengera ndi chakudya komanso kuchuluka kwake. Chifukwa chake, tikukupatsani tebulo loyerekeza ndi mitundu ingapo ya shuga. Chifukwa cha iye, mumvetsetsa momwe shuga osiyanasiyana angakhalire.

Chifukwa chake, zopatsa mphamvu za calorie ndi mankhwala opanga shuga:

Kodi shuga woyengeka wosiyana ndi shuga wosasakanizidwa?

Mwanjira, ayi. Ngakhale, zoona, wina anganene kuti shuga ya nzimbe imakoma kwambiri ,otsekemera komanso zovunda, koma kwenikweni izi ndi malingaliro abodza okha onena za shuga. Ngati "wotere "yu akufanizira zopangidwa ndi shuga zomwe sakudziwika, ndiye kuti sangathe kusiyanitsa shuga ndi nzimbe, kanjedza, mapulo kapena manyumwa.

Muyezo wa shuga patsiku

M'mabungwe asayansi, akukhulupirira kuti kuchuluka kwa shuga patsiku kwa anthu ambiri athanzi labwino ndi pafupifupi magalamu 50 (supuni 10). Komabe, "kukonzanso" kulikonse kwa vutoli, zomwe zikuchitika zikuchepa. Kwa shuga woyengedwa woyera, komabe, monga shuga wosasakanizidwa, thupi lathu sililifunikira.

Pakadali pano, poyang'ana koyamba zingaoneke ngati zikhalidwe za tsiku ndi tsiku ndi "zochuluka," popeza timamwa makapu awiri a tiyi kapena khofi, timadya supuni za shuga zingapo 5-6. Komabe, pali "zovuta" ziwiri:

1. Masiku ano, shuga woyengedwa umangowonjezeredwa pafupifupi pazinthu zonse zomwe zimapangidwa popanga zakudya.

2. Kuchulukitsa kwa shuga patsiku sikumangotengera makhwala a shuga okha, komanso shuga wina aliyense (fructose kuchokera ku zipatso, lactose mkaka, glucose kuchokera ku uchi, maltose ochokera ku mowa ndi mkate, etc.)

Chifukwa chake, chabwino, shuga woyengetsa (zopanda mphamvu zamafuta zopanda mavitamini ndi mavitamini) sayenera kuperekedwa kuchakudya kwathunthu.

Komabe, tikumvetsetsa kuti zenizeni zamakono sizabwino kwenikweni: ndizovuta kwambiri kwa ambiri aife kukana makeke okoma, masikono, ketchup, chokoleti ndi zinthu zina zokhala ndi shuga woyesedwa. Chifukwa chake, tiyenera kuyesa kuchepetsa kwambiri kapena ngakhale kupatula shuga mwa mtundu wowonekera, ndiko kuti, musawonjezere tiyi, tchizi chanyumba, eggnog, zikondamoyo, etc.

Ndipo zina zonse zili kale - momwe zingathere ...

Ubwino ndi zopweteka za shuga (zofiirira ndi zoyera)

Choyamba, ziyenera kunenedwa kuti zopindulitsa ndi zowawa za shuga m'thupi la munthu sizimamvetsetseka bwino. Izi zikutanthauza kuti mawa mtundu wina wa kafukufuku ukhoza kuchitika womwe umakana zomwe zanenedwapo masiku ano za asayansi zokhuza zoopsa ndi zida zofunikira zamakristali a shuga.

Kumbali ina, zovuta zina za kumwa kwambiri shuga zitha kuweruzidwa popanda kufufuza kwasayansi - kuchokera ku zomwe takumana nazo. Chifukwa chake, mwachitsanzo, kuvulaza kodziwikiratu kwa shuga kumawonekera chifukwa chakuti:

• imasokoneza kagayidwe ka lipid mu thupi, kamene pamapeto pake kamabweretsa mapaundi owonjezera ndi atherosclerosis (makamaka ndi kuchuluka kwa shuga tsiku lililonse)
• kumawonjezera chikondwerero ndipo kumalimbikitsa chilakolako chofuna kudya china chake (chifukwa cha kudumphadumpha kwa glucose wamagazi)
• ikulitsa shuga m'magazi (izi zimadziwika bwino kwa odwala matenda ashuga)
• imayamwa calcium m'mafupa, chifukwa ndi calcium womwe umagwiritsidwa ntchito kupangitsa shuga kukhala ndi magazi ambiri
• akachitiridwa nkhanza, amachepetsa thupi kukana ma virus ndi mabakiteriya (makamaka kuphatikiza ndi mafuta - mumakeke, makeke, chokoleti, ndi zina zambiri).
• zimachulukitsa ndikuwonjezera kupsinjika (pamenepa, mphamvu ya shuga mthupi imafanana ndi mphamvu ya mowa - choyamba "imatsitsimutsa" thupi, kenako imamuvulaza kwambiri)
• imapanga malo abwino acidic ochulukitsa mabakiteriya pamkamwa, komwe pamlingo wina waulesi umabweretsa mavuto ndi mano ndi mano
• pamafunika mavitamini a B ambiri kuti azitha kusamba, komanso kugwiritsa ntchito maswiti kwambiri kumatsitsa thupi, komwe kumayambitsa mavuto osiyanasiyana azaumoyo (kuwonongeka kwa khungu, chimbudzi, kusakwiya, kuwonongeka kwa mtima ndi zina zambiri.)

Dziwani kuti zinthu zonse "zovulaza" zomwe zili pamndandanda wathu, kupatula zotsalazo, sizingoganizira shuga yoyera yokha, komanso ya bulauni yopanda tanthauzo. Chifukwa chachikulu chomwe chimapangitsa pafupifupi zovuta zonse zakumwa kwambiri kwa thupi ndi kuchuluka kwambiri kwa shuga m'magazi.

Komabe, nthawi imodzimodzi, shuga osasinthika amawononga thupi kwambiri, chifukwa amakhala ndi gawo (nthawi zina lofunika kwambiri) la michere ndi mavitamini omwe amachepetsa kwambiri kuwonongeka komwe kumachitika chifukwa cha kuchuluka kwa shuga. Kuphatikiza apo, zopindulitsa ndi kuvulaza kwa nzimbe zimakonda kuyenderana. Chifukwa chake, ngati kuli kotheka, gulani ndi kudya shuga wopanda bulauni wokhala ndi zotsalira kwambiri za mavitamini osayipidwa ndi mchere.

Zabwino za shuga, kuwonjezera pakukhutitsa thupi ndi mavitamini ndi michere yambiri, mankhwalawa atha kupindulitsa munthu pazochitika zotsatirazi (kuphatikiza, kudya moyenera):

• pamaso pa matenda a chiwindi cha ndulu (kutengera malangizo a dokotala)
• pa kupsinjika kwambiri pamalingaliro ndi thupi
• ngati kuli kotheka, khalani wopereka magazi (musanapereke magazi)

Kwenikweni ndizo zonse. Tsopano muli ndi zidziwitso zonse zomwe mungafune kuti mupange chisankho ngati shuga ndi yabwino kwa inu kapena ndiyabwino.

Komabe, shuga ndiwosachedwa kwambiri kutseka pankhaniyi. Kupatula apo, tikufunikabe kudziwa momwe tingasiyanitsire shuga osapanda tanthauzo ndi shuga woyengeka, komanso ngati tingagwiritse ntchito shuga?

Tsitsi la brown: kusiyanitsa bwanji zabodza?

Pali lingaliro (mwatsoka, zoona) kuti shuga osapangidwira achilengedwe ndi osowa kwambiri pamsika wapakhomo. Nthawi zambiri, "tepe" woyenga bwino amagulitsidwa m'malo mwake. Komabe, ena ali otsimikiza: ndizosatheka kusiyanitsa zabodza!

Ndipo chinthu chomvetsa chisoni ndichakuti, zili zolondola, chifukwa m'malo ogulawo sizingathandize kusiyanitsa shuga ndi shuga wosayenga.

Koma mutha kuyang'ana momwe chilengedwecho chilili kunyumba! Kuti muchite izi, muyenera kudziwa kuti:

Mukafunsa munthu kuti: "Kodi shuga imavulaza chiyani?", Anthu ambiri amayankha kuti: "Zikuvulaza mano." Anthu omwe amakhala ndi moyo wathanzi, moyenerera kudya, anganene kuti shuga ndivulaza. Mwina wina azikumbukira matenda ashuga. Koma zoona zake, munthu amadziwa zochepa kwambiri za shuga kuposa momwe angadziwire.

Fructose amawola m'maselo m'maselo ocheperako, momwemo, posafunikira kwenikweni, mamolekyulu amthupi amapanga. Awa ndi malo ogulitsa magetsi osakhalitsa komanso otsika mtengo. Ali ofanana ndi zakudya zamzitini, zomwe zimagwiritsidwa ntchito zimadutsa m'njira zosiyanasiyana.

Glucose amathandizira chiwindi pantchito yake kuti muchepetse poizoni osiyanasiyana. Pachifukwa ichi, shuga amaphatikizidwa m'magazi ndimakomedwe osiyanasiyana.

Ndipo shuga amathandizanso kupanga serotonin m'thupi. Ichi ndi chisangalalo cha chisangalalo, kuwonjezeka kwa kuchuluka kwa magazi komwe kumapangitsa kuti munthu azikhala wosangalala.Ichi ndichifukwa chake maubwino a shuga pazomwe timakhala tikuwonekeratu - amatipatsa chisangalalo chochuluka.

Koma ili ndi gawo lowala chabe la chidwi cha shuga pamthupi la munthu. Yakwana nthawi yoti muyang'ane mumdima.

Shuga ndi mdani woyipa yemwe samakopa chidwi chachikulu, koma kuchokera pamenepa sichikhala chowopsa. Nanga ngozi zake zonse ndizotani?

Magulu awiri

Pali mitundu iwiri ya zotsekemera: glucose ndi fructose. Glucose okha ndiwothandiza kwa thupi, amagawidwa makumi asanu ndi atatu pa zana lililonse m'thupi kuti asanduke mphamvu, ndipo makumi awiri peresenti amakhalabe pachiwindi, komanso amasinthidwa mphamvu. Mluza umatuluka kwathunthu m'thupi. Ndipo pali fructose, yomwe nthawi zambiri imakhazikika m'chiwindi ndikupanga mafuta osaneneka. Fructose samapezeka mu chakudya chokha, komanso zipatso ndi ndiwo zamasamba. Koma pazomera zam'mera, zomwe zimakhala ndi fructose ndizochepa kwambiri kuti zitha kuvulaza thupi.

Asayansi atsimikizira kuti shuga amathandiza maselo a khansa. Maselo ena a khansa amadya kwambiri shuga, ndiye kuti, kumamwa shuga wambiri nthawi zonse kumathandiza maselo a khansa kukula.

Magawo a shuga ndi shuga

"Shuga m'magazi" ndi dzina wamba la kuchuluka kwa glucose omwe amasungunuka mu plasma yoyendayenda kudzera m'matumbo.

M'malo mwake, kuchuluka kwamphamvu kwa glucose ndiko chiwonetsero chachikulu cha matenda ashuga - matenda. Matendawa, ali ndi zovuta komanso njira zambiri zachitukuko, koma chisonyezo chachikulu ndi "shuga wambiri".

1. Kuwunika kuchuluka kwa chakudya chamafuta ndi imodzi mwazinthu zazikulu zothandizira odwala omwe ali ndi matenda ashuga.
2. Gawo lachiwiri ndi (ngati akuwonetsedwa ndi madokotala). - mahomoni omwe amawongolera shuga. Mu matenda a shuga, insulini m'thupi siyokwanira, kapena maselo samayankha moyenera.

Onse apamwamba komanso otsika kwambiri a plasma shuga nawonso ndi osafunikira kwa thupi, koma ngati kuchepa kwa shuga kungathetsedwe mosavuta muzochitika zambiri, ndiye kuti kuchuluka kwa mafuta ochulukirapo kumakhala kowopsa.

Nthawi zina, mankhwala okhazikika amafunikira kukonza hyperglycemia: anthu omwe ali ndi matenda apamwamba a shuga amapangira jakisoni wambiri wa insulin: izi zimachotsa kuphatikizira kwa chakudya chambiri. Pa gawo loyamba, mutha kuthana ndi chithandizo komanso kukonza zolimbitsa thupi.

Ndiye mungadye shuga wambiri patsiku?

Tili ndi kena koti tikondweretse: simuyenera kukhala ndi mlandu nthawi zonse mukamadya shuga wowonjezera. Koma muyenera kukhala osamala ndi zomwe mudamwa ndikuchita zonse zotheka kuti musapitirire izi:

• Ma calories 100 patsiku azimayi (pafupifupi supuni 6, kapena magalamu 25)
• Ma calories 150 patsiku kwa amuna (pafupifupi supuni 9, kapena magalamu 36)

Kodi izi zikutanthauza chiyani? Yang'anani pa 1 Snickers yonse kapena pafupi ma 7-8 a cookies a Oreo. Koma zindikirani kuti sitikunena kuti muyenera kuwonjezera Snickers kapena Oreo muzakudya zanu za tsiku ndi tsiku. Zitsanzozi zimangowonetsa kuchuluka kwathunthu patsiku komwe mungafune kuchepetsa. Koma kumbukirani: shuga wowonjezerayo amabisika m'malo ambiri osayembekezereka, monga msuzi ndi pizza.

Pomwe kuchuluka kwa shuga ku United States kungachepe (mu 1999-2000 kunali pafupifupi 400 kcal / tsiku ndipo kutsikira ku 300 kcal / tsiku mu 2007-2009), komabe kwambiri. Ndipo, zowonadi, izi ndizapakati, ndipo mitengo yapamwamba imakhala yabodza. Anthu ena amadya shuga wochepa, pomwe ena. zochulukirapo.

Koma tinene kuti simukonda manambala omwe ndi ofanana kwa aliyense. Ndipo simukufuna kukhala ndi tsiku lonse lathunthu kapena kuda nkhawa kuti mudadya shuga angati. Ngati ndi choncho, pali njira inanso yosavuta yosinthira kudya. Zimatengera mtundu wa Pyramid yakale ya Chowongolera Chakudya chomwe chinayambitsidwa mu 1992 ndikusinthidwa mu 2005 ndi MyPyramid, chomwe pambuyo pake chinasinthidwa ndi chiwembu chomwe boma la US likugwiritsabe ntchito mpaka pano.

Maziko a piramidi yathanzi labwino amapangidwa ndi zipatso ndi ndiwo zamasamba: samangokhala zokhazokha, komanso zimapatsa thupi michere, mavitamini, michere ndi ma phytochemicals (mankhwala ogwirizana omwe amapezeka muzomera, ena omwe ndi abwino kwa thanzi lathu), kuwonjezera pa shuga.Mutha kuphatikizanso mkaka wathunthu pano. Kuchuluka kwa shuga wachilengedwe omwe amapezeka buledi sikumangowonjezeredwa, koma shuga omwe amaphatikizidwa popanga ku USA amadziwika kuti ndi wotero.

Ponena za timadziti ta zipatso, uchi ndi mapulo manyuchi, onse amatanthauza shuga wowonjezera, komanso madzi apamwamba a chimanga cha fructose.

Shuga = mowa

Zinthu zitatu zachinayi zomwe zimapangitsa mowa kukhala ndi vuto lofanana ndi shuga. Kuphatikiza zomwe zimachitika m'maselo aubongo. Shuga amakhudza gawo laubongo lomwe limayambitsa njala ndi kutopa. Chifukwa chake, munthu amene amamwa shuga wambiri amatha kukhala ndi njala komanso kupsinjika, kufooka, kusowa tulo. Shuga imakhudzanso kupanikizika, kugwira ntchito kwa zida zamtima, ndi zina.

M'malo mwake, shuga ndi mankhwala omwe amapezeka paliponse, kotero munthu sangathe kudzipatula kwathunthu kuzakudya, koma mutha kuwongolera kugwiritsa ntchito shuga wangwiro, yang'anani zomwe zili mumtunduwu komanso, samalani kwambiri ndi maswiti, makeke ndi zakudya zonse zomwe zili ndi mkulu shuga.

Kagayidwe ka chakudya m'thupi

Ntchito yayikulu ya glucose m'thupi ndikupereka maselo ndi minyewa yamphamvu kwambiri pothandizira thupi.

Amakhulupirira kuti maselo amitsempha amafunikira shuga ochulukirapo koposa zonse, koma, palibe dongosolo lamthupi lomwe lingachite popanda chakudya.

Tilembapo zinthu zofunikira kwambiri za kagayidwe kazakudya m'thupi la munthu:

• Glucose amalowa m'magazi kuchokera m'matumbo ndipo (m'chiwindi mumakhala malo osungira polysaccharide, omwe amagwiritsidwa ntchito ngati pakufunika),
• Dongosolo loyendetsa magazi limanyamula shuga m'thupi lonse - chifukwa chake, maselo ndi minofu imapatsidwa mphamvu,
• Kulowetsedwa kwa glucose m'magazi kumafunikira kukhalapo kwa insulin, yomwe imapangidwa ndi maselo a β-cell.
• Mukatha kudya, kuchuluka kwa shuga kumakwera mwa anthu onse - koma mwa anthu athanzi kuwonjezeka kumeneku ndikosafunikira ndipo sikukhala nthawi yayitali.

Thupi nthawi zonse limayang'anira kuchuluka kwa shuga m'magazi, ndikukhala ndi homeostasis (bwino). Ngati kufanana kwa mankhwalawa sikukwaniritsidwa, ndipo zolephera zotere zimachitika pafupipafupi, endocrinologists amalankhula za kukhalapo kwa matenda ashuga - matenda oopsa a kagayidwe kachakudya.

Chifukwa chake ndikofunikira kudziwa mulingo wanu wa shuga

Ku Russia, shuga wa m'magazi amayeza mililiamu pa lita imodzi (mmol / l). Ku Europe ndi USA, miyezo imapangidwa mu milligrams pa desilita (mg / dts). Sikovuta kutanthauzira zizindikiro zina kukhala zina: 1 mmol / l ndi 18 mg / dl.

Mitengo ya shuga idadziwika kale -3.9-5 mmol / l

Pambuyo kudya kwa ola limodzi, ziwerengerozi ndizokwera pang'ono (5.1-5.3). Mwa anthu athanzi, zomwe zimakhala ndi glucose zimasiyanasiyana mkati mwa malire awa, koma nthawi zina (munthu akudya kwambiri ndi zovuta zamthupi) zimatha kufika 7 mmol / L. Pa anthu odwala matenda ashuga, zizindikiro zoposa 7 ndi mpaka 10 zimawerengedwa kuti ndi zovomerezeka. Ndi mfundo zoterezi, chithandizo chapadera sichimalembedwa nthawi zonse, chimangokhala zakudya. Ngati mulingowo uli pamwamba 10, madokotala amafunsa funso lokhudza mankhwala.

Kudumpha kwa glucose ndi chithandizo cha insulini ndizovuta zina zomwe zimapangitsa kuti shuga asadwale kwambiri. Pakadali pano, mankhwala sangachiritse odwala matenda ashuga kwathunthu. Komabe, ngati mumatsata zakudya, kuyang'anira pafupipafupi komanso osaphonya jakisoni, mutha kupewa zizindikiro zazikulu za hyperglycemia ndi zovuta zomwe zimayambitsidwa ndi shuga wambiri.

Shuga wapamwamba

Chikhulupiriro chodziwika bwino chakuti matenda ashuga ndicho chifukwa chodya kwambiri maswiti sichowona konse, koma chilidi ndi njere yabwino.

Glucose akamakula pang'onopang'ono, insulin imapangidwanso pang'ono ndi pang'ono. Koma, chifukwa cha kuchuluka kwa chakudya chamafuta ambiri, mamolekyulu a shuga ambiri amalowa m'magazi, thupi limayankha ndikuwonjezeranso insulin kuti igwetse shuga.

Ngati kuchuluka kwa shuga ndi insulin kukupitilira pafupipafupi kwa zaka zingapo, zikondamoyo zimatha. Thupi limatulutsa insulini yolakwika kapena timadzi tating'onoting'ono tomwe timatha kulimbana ndi glucose yemwe amalowa mthupi. Zizindikiro zazikulu za hyperglycemia (poizoni wa thupi ndi mankhwala a metabolism).

Pa mawu oti "shuga" ambiri amaganiza mwachangu ufa wokoma woyera womwe timawonjezera khofi. Komabe, shuga wa patebulo, kapena sucrose, ndi mtundu umodzi wokha wa shuga womwe umagwiritsidwa ntchito mu chakudya.

Sipars ndi ochepa maselo olemera am michere, zinthu zopanda kanthu zomwe zimakhala zofanana. Pali mitundu yambiri ya shuga: glucose, fructose, galactose ndi ena. Osachepera pang'ono, shuga osiyanasiyana amapezeka muzakudya zambiri.

Dzinalo lomwe limakhala ndi shuga osachepera kwambiri ndi chakudya chamafuta. Gululi limaphatikizaponso:

• wowuma (oligosaccharide yomwe imapezeka mbatata, mpunga ndi zakudya zina),
• CHIKWANGWANI chakudya (m'mizere yonse, nyemba, masamba, zipatso ndi zipatso),
• zida ngati chitin, zomwe zimapanga chipolopolo cha crustacean, kapena cellulose, yomwe imakhala ndi makungwa a mitengo.

Pamapeto pake, zovuta za chakudya zamafuta zimasungidwa kukhala mafuta osavuta m'thupi, ndipo kusiyana pakati pawo ndikovuta komanso kuthamanga kwa mayamwidwe. Mwachitsanzo, sucrose - disaccharide yophatikiza ndi fructose ndi glucose, imakimbidwa mwachangu kuposa fiber fiber - chisakanizo cha polysaccharides ndi lignin.

Chifukwa chake, ngati mumadya zakudya zamafuta azakudya zochulukirapo, zimagaya nthawi yayitali, shuga wamagazi anu adzakwera pang'onopang'ono, ndipo kumverera kwanu kwodzaza kumatha kwa nthawi yayitali.

Izi ndizomwe zimasiyanitsa shuga osakwiya, mwachitsanzo, buckwheat, kuchokera kumoto wamaoko a chokoleti. M'malo mwake, amagawanika kukhala ma monosaccharides amodzi, koma kuchepa kocheperako (kuwonjezera pa fiber ndi mavitamini) kumapangitsa kuti buckwheat ikhale yothandiza.

Chingachitike ndi chiani ngati simudya shuga

Ndizo zonse. Ingoganizirani chithunzi ichi. Ngati piramidi ya "shuga" yanu ndiyabwino, ndiye kuti shuga yaying'ono yowonjezereka kuchokera pamwamba sangachititse kuti ithe. Pokhapokha shuga ambiri muzakudya zanu akamachokera ku zakumwa zozizilitsa kukhosi, maswiti, masikono, zamphepo zam'mawa, ndi zina zambiri, piramidi yanu imatha kuwonongeka limodzi ndi thanzi lanu.

Monga mukudziwa, palibe zinthu zovulaza kapena zothandiza. Ndipo shuga ndiwonso. Ali ndi zabwino zake ndi zopweteka zake.

● Madokotala aku Chipolishi adachita kafukufuku woyimira pawokha, chifukwa chomwe adazindikira kuti sizingatheke: thupi la munthu lopanda shuga sikhala nthawi yayitali. Shuga imayendetsa magazi mu ubongo ndi msana, ndipo pakachitika kukana kwathunthu shuga, kusintha koopsa kungachitike.

● Asayansi apeza kuti ndi shuga yemwe amachepetsa kwambiri kuwonongeka kwa mitsempha yamagazi, chifukwa chake amaletsa thrombosis.

● Matenda a mano otsekemera ndi ochulukirapo kuposa anthu omwe amakana kuchitira mano okoma.

● Shuga amathandizira kukonza chiwindi ndi ndulu. Ichi ndichifukwa chake anthu omwe ali ndi matenda a ziwalozi amakonda kulimbikitsidwa kuti azidya zakudya zopezeka ndi maswiti.

● Zomwe zimasokoneza zokoma. Shuga ndi mankhwala opatsa mphamvu kwambiri, koma mulibe mavitamini, fiber ndi mchere wambiri. Chifukwa chake, simudzakhala ndi shuga, ndipo kuti mudye, muyenera kudya china. Ndipo awa ndi zopatsa mphamvu zowonjezera. Kuphatikiza apo, shuga nthawi zambiri amalowa m'thupi limodzi ndi mafuta - mawonekedwe a makeke ndi makeke. Ndipo izi sizimawonjezera mgwirizano.

● Shuga woyengedwa, mosiyana ndi zovuta zam'madzi monga mbatata, amamizidwa thupi mwachangu ndikuwonjezera kuchuluka kwa shuga m'magazi. Glucose ndiye "mafuta" omwe amafunikira kuti minofu, ziwalo ndi maselo a thupi lathu agwire ntchito.Koma mukakhala moyo wongokhala ndipo thupi lilibe nthawi yogwiritsira ntchito mafuta ochuluka chotere, limatumiza glucose owonjezera kumafuta obwera. Ndipo izi sizongowonjezera makilogalamu ndi masentimita, komanso katundu pa kapamba.

● Shuga ndi zovulaza mano, amathandizira ku caries, ngakhale osati mwachindunji. Choyimira chachikulu m'mabowo m'mazira ndi zolembera, kanema wakuonera mabakiteriya, tinthu tating'onoting'ono ndi malovu. Akaphatikizidwa ndi zolembera, shuga amawonjezera kuchuluka kwa acid mkamwa. Acid imasokoneza enamel ndikuwola mano kumayamba.

Zingati kupachikira magalamu?

Ndiye choti achite? Kutaya thumba la shuga lomwe linagulidwa mtsogolo, kapena, mwambiri, kuwaza tiyi ndi khofi ndi shuga woyengeka? M'malo mwake, mumangofunikira kutsatira muyeso.

Othandizira thanzi amakhulupirira kuti munthu wamkulu amatha kudya pafupifupi 60 g shuga patsiku (pafupifupi zidutswa 15 za shuga woyengeka kapena supuni 12 za shuga wama granured). Chilichonse chopitilira izi ndichipongwe kale. Zikuwoneka kuti zidutswa 15 ndizambiri, koma dzino lokoma sayenera kusangalala isanachitike. Kupatula apo, shuga samapezeka kokha mumbale ya shuga, komanso m'malo ena. Weruzani nokha:

● Ma cookie atatu oatmeal - 20 g shuga.

● Chokoleti cha gramu makumi asanu - 60 g shuga.

● kapu yotsekemera ya shuga - 30 g shuga.

● Apple - 10 g shuga.

● kapu ya mandimu a lalanje - 20 g shuga.

Komabe, simuyenera kuganiza kuti thupi silisamala ngati mumadya apulo kapena zidutswa ziwiri kapena zitatu za shuga. Pali mitundu iwiri ya shuga - mkati ndi kunja. Zakale zimapezeka pazipatso, chimanga, ndi masamba okoma, monga beets ndi kaloti. Popeza shuga mkati mwake "amakhala" ndi ma fiber ambiri, ochepa ndiye omwe amakhalanso m'thupi lathu. Kuphatikiza apo, shuga amabwera ndi mavitamini ndi michere. Shuga wakunja ndi nkhani ina. Amapezeka mu uchi, zakumwa zokoma, makeke ndi maswiti. Awa ndi shuga omwe amawononga mano ndi mawonekedwe.

Chifukwa chiyani timakonda kwambiri shuga

Mamolekyulu a shuga amalumikizana ndi ma receptor lilime omwe amauza ubongo kuti mukudya zinazake zokoma kwambiri.

Shuga amadziwika ndi thupi lathu ngati chinthu chabwino, chifukwa amachedwa mwachangu komanso amapereka zopatsa mphamvu zokwanira. Munthawi yanjala, izi ndizofunikira kuti mupulumuke, kotero kukoma kokoma kumazindikiridwa ndi thupi ngati chinthu chosangalatsa.

Kuphatikiza apo, zachilengedwe, shuga wambiri amapezeka mu zipatso, zomwe, kuwonjezera apo, ndizodzaza ndi mavitamini, mchere ndi mphamvu.

Komabe, sianthu onse omwe amakonda shuga chimodzimodzi. Ena amadya pamiyeso yaying'ono - ndikokwanira kuti azitha kudya sweetie m'modzi ndi tiyi kuti akhutire. Ena alibe bokosi lonse la ma donuts okoma.

Kukonda maswiti kumatengera zinthu zambiri:

• Pazaka zambiri (ana amakonda maswiti kwambiri ndikuyesetsa kupewa zakudya zowawa),
• kuchokera ku zizolowezi za kadyedwe zomwe amaphunzira ali mwana
• kuchokera ku majini.

Wofiirira kapena oyera?

Okonda chakudya amakhulupirira kuti shuga wa bulauni amakhala ndi kukoma kotchuka. Amagawikanso mitundu, ndikutsimikiza kuti mtundu wina wa shuga wonyezimira ndiwofunikira kuphika, winayo ndi tiyi kapena khofi, wachitatu ndimasaladi. M'malo mwake, ndizovuta kwambiri kusiyanitsa pakati pa izi zonunkhira.

Chinthu chimodzi ndichachidziwikire, shugayo akakhala mumdima, zimakhala zosafunikira kwenikweni kuchokera kumadzimadzi a chomera. Amati ndizosayera izi zomwe zimapereka shuga ndi zinthu zina za kufufuza ndi mavitamini. M'malo mwake, kuchuluka kwa michere mu shuga a bulauni ndi kochepa kwambiri kotero kuti simungathe kuyitcha kuti chakudya. Koma sizitengera ndalama zambiri kuposa zoyera. Chowonadi ndi chakuti shuga ya bulauni imapangidwa kokha kuchokera ku nzimbe ndipo sizipangidwa m'dziko lathu.

Koma shuga wabwinobwino amatha kukhala oyera kapena pang'ono chikaso. Zotsalazo zimatsukidwa kwambiri, zomwe zikutanthauza kuti mavitamini amasungidwa mmenemo.

Kodi pali cholowa m'malo?

Anthu okhawo omwe sangachite popanda zotsekemera ndi anthu omwe ali ndi matenda ashuga.Koma ngakhale wina aliyense atafuna zotsekemera, akatswiri azakudya amakayikirabe.

Zokoma ndi zowonjezera zakudya. Ambiri aiwo amakhala okoma kwambiri kuposa shuga, koma zopatsa mphamvu pang'ono. Komabe, zidapezeka kuti izi sizitanthauza kuti onse omwe azizigwiritsa ntchito azikhala ochepa. Asayansi adayesa chidwi pa makoswe. Amadyetsa makoswe enaake omwe amakhala ndi shuga wachilengedwe, pomwe ena ankadyetsa yogati ndi malo olowa m'malo. Chifukwa cha kuyesaku, chidwi cha makoswe, omwe adalowetsa munthu wina m'malo mwa zakudya zawo, adakula kwambiri ndipo adayamba kunenepa. Zowona, sizinadziwikebe kuti m'malo mwake zimachitikanso chimodzimodzi mwa anthu.

Zovuta zokhudzana ndi zotsekemera sikuti ndizopatsa thanzi zokha, komanso madokotala. Madokotala ena amakhulupirira kuti zotsekemera zimatha kulepheretsa impso ndipo ndizopweteka. Komabe, zonena zonsezi zidatsalira.

Nzika wamba ya US imalandira pafupifupi magalamu 190 a shuga patsiku ndi chakudya. Uku ndi kupitilira muyeso yovomerezeka katatu. Ponena za anthu wamba achi Russia, amadya 100 g tsiku lililonse mu mawonekedwe oyera (mchenga komanso woyengeka), omwe amapitilira muyeso wa "kamodzi" kamodzi ndi theka.

Pa mawu oti "shuga" ambiri amaganiza mwachangu ufa wokoma woyera womwe timawonjezera khofi. Komabe, shuga wa patebulo, kapena sucrose, ndi mtundu umodzi wokha wa shuga womwe umagwiritsidwa ntchito mu chakudya.

Sipars ndi ochepa maselo olemera am michere, zinthu zopanda kanthu zomwe zimakhala zofanana. Pali mitundu yambiri ya shuga: glucose, fructose, galactose ndi ena. Osachepera pang'ono, shuga osiyanasiyana amapezeka muzakudya zambiri.

Dzinalo lomwe limakhala ndi shuga osachepera kwambiri ndi chakudya chamafuta. Gululi limaphatikizaponso:

• wowuma (oligosaccharide yomwe imapezeka mbatata, mpunga ndi zakudya zina),
• CHIKWANGWANI chakudya (m'mizere yonse, nyemba, masamba, zipatso ndi zipatso),
• zida ngati chitin, zomwe zimapanga chipolopolo cha crustacean, kapena cellulose, yomwe imakhala ndi makungwa a mitengo.

Pamapeto pake, zovuta za chakudya zamafuta zimasungidwa kukhala mafuta osavuta m'thupi, ndipo kusiyana pakati pawo ndikovuta komanso kuthamanga kwa mayamwidwe. Mwachitsanzo, sucrose - disaccharide yophatikiza ndi fructose ndi glucose, imakimbidwa mwachangu kuposa fiber fiber - chisakanizo cha polysaccharides ndi lignin.

Chifukwa chake, ngati mumadya zakudya zamafuta azakudya zochulukirapo, zimagaya nthawi yayitali, shuga wamagazi anu adzakwera pang'onopang'ono, ndipo kumverera kwanu kwodzaza kumatha kwa nthawi yayitali.

Izi ndizomwe zimasiyanitsa shuga osakwiya, mwachitsanzo, buckwheat, kuchokera kumoto wamaoko a chokoleti. M'malo mwake, amagawanika kukhala ma monosaccharides amodzi, koma kuchepa kocheperako (kuwonjezera pa fiber ndi mavitamini) kumapangitsa kuti buckwheat ikhale yothandiza.

Phunziro 1. Zotsatira za chakudya, shuga ndi insulin pazambiri

Pakafukufuku wochitika ndi Kalori wa Kalori, Kuperewera kwa mafuta m'thupi kumapangitsa kuti Mafuta Atooke Kwambiri kuposa Kutha kwa Carbohydrate mwa Anthu Olemera. Mu 2015, Dr. Kevin Hall adayesera zakudya ziwiri, imodzi yochepa mafuta ndipo imodzi yochepa m'thupi, kuti adziwe zomwe zimagwira bwino.

Pa phunziroli, ophunzira 19 adakhala milungu iwiri pachakudya chilichonse. Kutalikirana pakati pa zakudya kunali masabata 2 - 2 a zakudya zabwino.

Phunziro 2. Shuga Pa Zakudya

Kafukufuku wina ndi zotsatira za Metabolic ndi zomwe zimachitika pakudya kwamphamvu kwambiri pakudya. adawonetsa kuti pakuwona momwe zimakhalira ndi calorie, kudya shuga sikofunikira kwambiri. Phunziroli lidakhudza amayi 44 azaka zopitilira 40.

Kwa milungu isanu ndi umodzi, onse omwe adachita nawo kafukufukuyo adatsata zakudya zama calorie otsika: amadya pafupifupi 1,350 kcal patsiku, 11% ya ma calories onse mwanjira ya mafuta, 19% mwanjira ya protein ndi 71% monga mawonekedwe a chakudya.

Nthawi yomweyo, theka la maphunzirowa lidadya kuchuluka kwakukulu (43% ya mphamvu yonse), ndipo theka linalo - 4% yokha.

Zotsatira zake, azimayi ochokera m'magulu onse awiri adawonda, adachepetsa kuthamanga kwa magazi mthupi komanso mafuta a plasma. Kusiyana kocheperako pakati pamaguluwa kunapezeka mu cholesterol chokha komanso lipoproteins yotsika.

Kafukufukuyu akutsimikiziranso kuti ngati mumatsatira chikhalidwe cha kalori, kuchuluka kwa shuga sikukhudza kulemera ndi kuchuluka kwa mafuta m'thupi.

Pali kafukufuku wina Wokhudzana ndi zakudya za eucaloric mkulu- komanso zotsika pang'ono zosakanikirana zokhala ndi mbiri yofananira ya macronutrient pa insulin kukana ndi chiopsezo cha mtima: chiwopsezo chosasinthika. zomwe zimatsimikizira kuti sucrose siyikhudzanso kulemera. Mmenemo, zakudya ziwiri zinali zofanana pamalonda a calorie ndi macronutrient, koma m'modzi, shuga anali 25% ya kuchuluka kwa zopatsa mphamvu, ndipo inayo, 10%. Zotsatira zake, otenga nawo mbali m'magulu onse awiriwa sanasinthe kulemera kwawo, mbiri ya glycemic, komanso mawonekedwe a mtima.

Kutengera ndi kafukufuku wofufuza, titha kudziwa motsimikiza.

Shuga samathandizira kuti pakhale mafuta ambiri, ngati simupitirira kuchuluka kwa zopatsa mphamvu za tsiku ndi tsiku komanso osachepetsa kuchuluka kwa mapuloteni.

Komabe, shuga amathanso kuyambitsa kunenepa, koma osati mwachindunji, koma osatinyo.

Momwe shuga imatithandizira

Zotsatira zoyipa za shuga pazakudya zimafotokozedwa ndikuti zakudya zotsekemera zimakhala ndi zopatsa mphamvu zambiri. Mukamadya zakudya zambiri zokhala ndi shuga, mumakhala pachiwopsezo cha kudya kwambiri calorie, zomwe zimabweretsa kulemera kwakukulu.

Nthawi yomweyo, monga tidanenera pamwambapa, thupi lathu limakonda chakudya chokoma ndipo limatha kudya kwambiri. Chakudya choterocho chimatengedwa mwachangu komanso mosavuta, chimalimbikitsa pakati pachisangalalo muubongo ndi mphamvu.

Ndi gawo ili, osati shuga lokha, lomwe limapangitsa maswiti ngati chinthu chowopsa chaumoyo.

Msuzi kapena uchi?

Uchi, monga mukudziwa, mumakhala zinthu zambiri zothandiza (mchere, mavitamini, ma enzymes), zomwe zimatha kupindulitsa thupi. Komabe, kudalira mfundo yoti mutha kudya uchi wambiri mosapanda malire, osavomerezeka. Chifukwa uchi uli 70% wopangidwa ndi fructose, glucose ndi sucrose, omwe pamapeto pake sasiyana kwambiri ndi shuga.

Uchi wopezeka tsiku ndi tsiku si woposa 0,8 magalamu a uchi pa 1 makilogalamu a thupi. Ndiye kuti, ndi thupi lolemera 55 makilogalamu munthu akhoza kudya bwinobwino magalamu 44 a uchi. Apanso, pafupifupi, chifukwa kulemera kwa anthu ndikosiyana, kapangidwe kake ka uchi ndi kosiyana, ndipo zolengedwa za aliyense ndizosiyana ...

Mulingo wa shuga (glucose) ndi lingaliro lofunikira kwa odwala omwe ali ndi matenda amtundu wa II ndi mtundu II. Mkulu wa glucose nthawi zambiri ndiye chizindikiro chokhacho cha matenda. Malinga ndi zamankhwala, 50% ya odwala omwe ali ndi matenda a shuga amangodziwa za pathology ikafika magawo opita patsogolo komanso ovuta.

Tiyeni tiyese kudziwa chifukwa chake kuchuluka kwa mafuta m'thupi kumadongosolo ndikofunikira kwambiri pa thanzi labwinobwino la munthu, ndipo pachifukwa chani pali kusakhazikika kwa shuga mthupi. Tipezanso zomwe zikuwonetsa kuchuluka kwa shuga komanso zabwinobwino, komanso momwe kusintha kwa zinthu kumakhudzira thupi.

Zomwe zili zovulaza

Shuga amavulaza thupi (yambiri):

1. Amayambitsa matenda amtima,
2. Zimakhumudwitsa kagayidwe
3. Kufooketsa chitetezo chathupi, makamaka odwala matenda ashuga, omwe shuga samawamwa, koma amadziunjikira, omwe amakhudza chitetezo chathupi.
4. Khungu limakulirakulira - limayamba, limatayika. Ziphuphu zimapezeka, kuzimiririka. Chifukwa Shuga amakopa zopitilira muyeso zomwe zimapweteka thupi lathu.
5. Nditsuka calcium kuchokera m'mafupa, mano. Amakhala ofooka komanso ofooka.
6. Kuopsa kwa matenda ndi kuwonongeka kwa mano, ming'alu ndi chiwonongeko cha enamel,
7. Kuchuluka kwamafuta m'thupi, zomwe zimabweretsa kunenepa kwambiri,
8. Zimayambitsa chilakolako chabodza, zomwe zimabweretsa kudya kwambiri,
9. Zowonjezera
10. Kuchepetsa kuchuluka kwa mavitamini a B ofunikira kuti madzi abwino azichitika mthupi lonse,
11. Mulibe mavitamini, mchere, mapuloteni, mafuta, michere, ndi zina. - palibe phindu!
12. Zimayambitsa kusokonekera,
13. Kuchulukitsa shuga ndi insulin,
14. Kuwona m'maso
15. Zimatengera matenda am'mimba, mwachitsanzo, gastritis, zilonda, zotupa, zina.
16. Zitha kusokoneza kapangidwe ka DNA, kamene kangayambitse matenda a oncology,
17. Shuga yoyera yoyera ndi mankhwala omwe amachokera ku ma beets a shuga, ali ofanana ndi mankhwala.

Zoyenera kuchita

1. Chotsani zakudya zomwe zimakhala ndi shuga woyenga bwino - maswiti, mkaka wopaka, makeke, mkate, kupanikizana, tiyi ndi shuga,
2. M'malo shuga ndi malonda ndi uchi, zipatso zouma ndi zipatso.
3. Shuga ya nzimbe zaBrown imakhudzanso thupi chimodzimodzi ndi shuga wokhazikika.

Zachidziwikire, pali njira ina - awa ndi m'malo a shuga, i.e. zopatsa thanzi zomwe siziyenera kuchitiranso nkhanza.

Pali mitundu yosiyanasiyana yosiyanasiyana.

Asayansi akukangana pamfundo zawo, chifukwa zimapweteketsanso thupi, mwachitsanzo, zimakhumudwitsa kuchuluka kwa mahomoni mwa munthu, zomwe zimakhala zowopsa.

Zokoma zimagawidwa zachilengedwe komanso zopanga.

Zipatso zachilengedwe ndi zipatso, mwachitsanzo, fructose, xylitol, sorbitol, beckon, maltitol, etc.

Pali mankhwala a lime a Stevia opangidwa kuchokera ku chomera cha Stevia. Muli ndi zinthu zambiri zothandiza, zimakhala ndi phindu pa ziwalo zamunthu, koma zokwera mtengo.

Chifukwa chake, palibe chabwino kuposa zipatso zachilengedwe, zipatso, zipatso zouma ndi uchi sizinapangidwe ndipo simuyenera kuchita nawo zotsekemera kwambiri.

Ndizo zonse, m'nkhaniyi ndidalankhula za kuopsa kwa shuga, za matenda omwe angayambitse shuga woyengeka woyera, kuti ndibwino kuzisintha ndi uchi wachilengedwe ndi zipatso zouma.

Ndikuganiza kuti ndizovuta kwambiri kupatula shuga kwathunthu ku chakudya, koma mutha kuyesa, mwadzidzidzi mumazolowera kukhala popanda iyo ndikuyamba kumva bwino?!

Ngati mungaleke kugwiritsa ntchito zochuluka, onerani kanemayu. Mnzake wina adanena kuti mwamuna wake atamuwona adakana shuga kwathunthu ndipo adataya makilogalamu 5 m'mwezi umodzi!

Zabwino zonse komanso thanzi labwino kwa inu!

Kodi mawu oti shuga amatanthauza chiyani? Izi ndiye zotchuka kwambiri, popanda zomwe mkazi wa m'nyumba sangachite m'khichini. Shuga sichinthu chodziimira pawokha, chimawonjezeredwa ku zinthu zosiyanasiyana: zosunga, zamapake ndi zina zamalonda. Shuga imawoneka ngati ufa wowoneka ngati kristalo kapena mawonekedwe azinthu zazing'ono - woyengetsa, amene ana amakonda kuluma.

Pafupifupi tsiku lililonse zakudya zomwe munthu amadya zimakhala ndi shuga. Ndipo zotsekemera izi zidabwera kwa ife zaka zoposa 150 zapitazo. M'masiku amenewo, chinali chodula kwambiri ndipo chinali chosowa kwa anthu osauka. Shuga sanagulitsidwe m'masitolo ngati momwe zilili pano, koma m'masitolo ogulitsa mankhwala. Imalemera pamankhwala omwe amagulitsa ndikugulitsa pa gramu iliyonse.

Kenako shuga adapezeka kuchomera cha nzimbe. Zoyambira zake zimakhala ndi madzi ambiri, omwe amakoma kwambiri. Pambuyo pake, anthu adaphunzira momwe angapangire shuga kuchokera ku chomera china - mtundu wapadera wa kachilomboka. Ndipo tsopano ku Russia ndichikhalidwe chanu kudya shuga, chomwe chimapangidwa kuchokera ku beets.

Nokha, izi zotsekemera zimapatsa mphamvu, chifukwa zimakhala ndi sucrose yoyera, yomwe, imagwera thupi la munthu, imagawidwa m'magawo awiri: glucose ndi fructose. Amazilowetsa m'thupi pakatha mphindi. Magalamu zana a chinthucho ali ndi zopitilira 400.

Shuga wambiri woti adye

Kuchokera pa zowerengera, titha kunena kuti ku Russia aliyense amadya shuga pafupifupi magalamu 100 kapena kuposapo patsiku. Izi zimakhala pafupifupi kilogalamu imodzi pa sabata, ndipo chiwerengero chachikulu chimatuluka pachaka. Koma ku United States, munthu wamba amakhala ndi shuga 90 magalamu kuposa Russia. S shuga yocheperako imadyedwa ku Asia ndi maiko ena aku Europe. Koma, malinga ndi madotolo, anthu amatha kuchita bwino popanda izi, chifukwa samamva kufunika koti apeze thupi lokoma. Ndipo chizolowezi cha tsiku lililonse chimangokhala 30 magalamu a shuga patsiku.

Kuvulaza kwa shuga mthupi la munthu

MirSovetov adayambanso kugwiritsa ntchito ziwerengero. Shuga ndiwowononga thupi la munthu, makamaka akangomwa mopitirira muyeso.

Ganizirani zovuta zazikulu zomwe zimadza chifukwa chodya kwambiri maswiti:

1. Chitetezo cha mthupi chimavutika, ntchito zoteteza thupi zimafooka.
2. Kuphwanya, kuchepa kwa michere yofunika ndi mavitamini.
3. Kuwonjezeka kwakukulu kwa adrenaline kungayambitse chisangalalo mwa ana.
4. Cholesterol yayikulu.
5. Shuga ndi chida chabwino kwambiri cha maselo a khansa. Zitha kukhala chifukwa cha ziwalo zoberekera, m'mimba.
6. Kuonjezera shuga ndipo kumatha kuyambitsa hypoglycemia.
7. Zimayitanitsa.
8. Thupi laumunthu limakalamba msanga.
9. Chiwopsezo chowonjezereka cha.
10. Imawononga enamel.
11. Zimatsogolera pakuwoneka wonenepa kwambiri.
12. Zimayambitsa mphumu komanso matenda a chifuwa.
13. Zimayitanitsa.
14. Zitha kupangitsa kuti zichitike.
15. Zimakhudza kuchuluka kwa glucose mwa amayi omwe amamwa mapiritsi oletsa kubereka.
16. Lowers Vitamini E.
17. Zimakhudza kuchuluka kwa insulin m'magazi.
18. Amachepetsa kuthamanga kwa magazi.
19. Zimayambitsa kusaya chidwi kwa ana.
20. Imalimbikitsa kukula kwa thupi lawo siligwirizana.
21. Zimatitsogolera.
22. Amayambitsa matenda a pakhungu ana.
23. Zimakhudza magwiridwe antchito a chiwindi, impso, kapamba, matumbo.
24. Zimathandizira kusunga madzi owonjezera mthupi.
25. Zimayambitsa lakuthwa.
26. Chimalimbikitsa kukhazikitsa mayiko achisoni, amtopola.
27. Zimakhudza zogonana amuna.
28. Pa nthawi ya pakati, imatha kupangitsanso kubadwa msanga kapena kuchedwetsa kukula kwa mwana wosabadwayo, kubadwa kwa mwana wochepa thupi.
29. Zitha kuyambitsa kuwukira.
30. Zimatsogolera kukuwonjezeka kwa kukakamizidwa kwathunthu.
31. Zimayambitsa kuperewera kwamadzi kwa akhanda.

Monga mukuwonera, zotsatira za kudya maswiti owonjezera ndizokhumudwitsa. Kuphatikiza pazomwe zatchulidwa pamwambapa, kutenga izi kumayambitsa mawonekedwe a totupa pamtundu uliwonse. Mu metabolism okoma a dzino amasokonezeka ndipo matenda atsopano amawonjezeredwa ku banki ya nkhumba yamatenda, chifukwa chitetezo chaumunthu sichitha kuthana ndi katundu.

"Sumu yotsekemera" imagwira thupi pang'onopang'ono, popanda kuyambitsa nkhawa mwa anthu. Ngati simunadziwe, MirSovetov akukuuzani za chinthu chachikulu: munthu akadya chotsekemera, thupi lake limagwiritsa ntchito mphamvu zake kuti azitenga shuga - mulingo wa calcium umatha, womwe umatsukidwa pang'ono ndi pang'ono.

Kodi mukukumbukira kumverera komwe makhiristo amadzaza mano anu? Kutengera kwa maswiti kumakhudza kwambiri milomo yamkamwa. Kutsatira enamel, makristawo akupitilizabe kugwira "ntchito" yawo, yomwe imapangitsa kuti dzino liziwonongekanso. Kuphatikiza apo, acidity imachulukanso pamkamwa, ndipo iyi ndi njira yolunjika pakukula kwa mabakiteriya.

Munthu akadya maswiti ambiri, glycogen amamuyika m'chiwindi chake, amakula kwambiri zomwe zimachitika ndiye kuti thupi limayamba kubalanso maswiti, ndikupanga mafuta osungira. Mafuta a shuga ndizosavuta kuzindikira - amamanga pamimba ndi m'chiuno.

Ngati mumadya maswiti mopitirira muyeso, izi zingayambitse kuti khungu liyamba kuchepa, ndipo makwinya amayamba kuonekeratu. Izi ndichifukwa choti shuga wambiri amatsitsidwa, ndipo nkhokwe za collagen zimatha. Maswiti aliwonse amapha munthu.

Shuga, ngakhale pang'ono, amatha kuvulaza thupi ndikuwononga mavitamini. Izi, zoyambirira, zimagwiritsa ntchito mavitamini a B, omwe amathandizira kugaya chakudya. Kuti athetse kuchuluka kwa shuga omwe amalowa m'thupi, ayenera kuchita ntchito molimba: kupatula mavitamini omwe amasungidwa (minofu ndi ziwalo). Chifukwa chake, kutsekemera kowonjezereka kumalowa m'thupi, ndizomwe zimatha. Izi zimatha kuyambitsa kugwira ntchito kwambiri, kuchepa kwa mawonekedwe, mavuto amkhungu, komanso ngakhale kuyambitsa vuto la mtima.

Shuga wambiri wowonjezera m'thupi limabweretsa matenda a mtima, ndipo kusowa kwa thiamine kungayambitse kulephera kwa mtima.

Anthu ambiri amaganiza kuti ngati adya shuga wambiri, amakhala ndi mphamvu komanso nyonga zambiri. Ngakhale shuga ndi othandizira mphamvu, amayambitsa kufooka kwa thiamine, ndipo zimapezeka kuti mphamvu sizipangidwa. Munthu akumva mphamvu kwakanthawi, kenako nkuchepa ndipo ntchito yake imachepa.

Chifukwa chogwiritsa ntchito maswiti pamwamba pa chizolowezi, munthu amatha kudwala matenda a hypoglycemia - amayamba kumva kutopa, kusilira, komanso ngakhale kupindika kwa zala m'manja mwake.

Shuga amachepetsa chitetezo chokwanira pafupifupi nthawi makumi awiri! Iyi ndi njira yachindunji yakukula kwa matenda ashuga - matenda osasangalatsa komanso osachiritsika. Ndipo zimafotokozedwa chifukwa cholephera thupi kuyamwa shuga.Ngati pali zotsekemera zambiri, chitetezo chamthupi chimapangitsa vuto lambiri, mpaka kufa.

Chifukwa chiyani fructose ndiowopsa?

Anthu ambiri amayesa kuloweza shuga m'malo mwa mafakitale ena, chifukwa amawaganizira kuti ndi othandiza kwambiri, koma izi ndi zabodza.

Fructose sagwiritsidwa ntchito ndi maselo a thupi lathu kuti alandire mphamvu, chifukwa chake, mu mawonekedwe ake athunthu, amalowa m'chiwindi kuti akonzedwe.

Pamenepo, imasandulika uric acid, chinthu chomwe chimayambitsa gout, ndikulepheretsanso enzyme yomwe imayang'anira kuthamanga kwa magazi mthupi lathu ndipo imakonzedwa kukhala mafuta.

Koma, chowopsa kwambiri mu fructose ndikuti sichimaponderesa ghrelin ya mahomoni, mahomoni athu am'malo a njala ndi satiety. Chifukwa chake, kuphika kwa mafakitale onse, zakudya zosavuta, zakumwa ndi fructose, titha kugwiritsa ntchito mosalamulirika komanso mwambiri, zomwe zimakhala zowala kwambiri osati kunenepa kwambiri, komanso mavuto azaumoyo.

Ndidangowerengera zochepa chabe mwa zinthu zazikulu zomwe zimapweteka shuga yoyera yoyera thanzi lathu, koma mndandanda umapitilizabe.

Ndipo kumwa kwambiri shuga kumapangitsa khungu kukhala bwino, kumapangitsa maphunziro kukhala ochepa, chitetezo chamthupi, kuthana ndi calcium m'mafupa, kumachepetsa mavitamini a B mthupi, kudyetsa bowa, kuchititsa chidwi komanso kufooketsa ubongo wathu. Mokulira, sizothandiza pachabe kuti iwo amati shuga ndi imfa yokoma!

Ndikuganiza kuti izi zidzakhala zokwanira kumvetsetsa chifukwa chake shuga ndi zovulaza komanso chifukwa chake ndikofunikira kuti muchepetse kugwiritsidwa ntchito kwake kwakukulu.

Zachidziwikire, ndizosatheka kungochotsa zonse.

Ndipo chonde musagwiritse ntchito zotsekemera zilizonse, izi ndiwenso ndi poizoni.

Kumbukirani kuti shuga mu apulo ndi shuga mu maswiti ndi zinthu ziwiri zosiyana kwambiri. Mwa kudya apulo, simudzawonjezeka kwambiri m'magazi ndi insulin, chifukwa izi zimapanga shuga woyengeka mu keke kapena maswiti.

Mwambiri, ngati mungafune, mutha kupeza njira ina yothandizira shuga woyengeka woyera, mukungofuna :-)

Ingoyesani, yambani pochepetsa kuchuluka kwa supuni za shuga zomwe mumayikamo chikho chanu cha tiyi, osadya chokoleti chonse, koma theka, osayika kapu ya shuga m'mbale yophika, koma mafuta angapo osakaniza shuga.

Nanga shuga amatenga nawo gawo lotani m'moyo wanu? Kodi ndinu okonzeka kusiya maswiti ovuta kuti thupi lanu lipindule?

Onjezerani nkhaniyi ndi zowona zanu, chidziwitso chofunikira, tumizani maphikidwe anu osapatsa shuga, lembani ndemanga :-)

Nanu anali Alena Yasneva, mpaka tidzakumananso.

Ntchito ya shuga mthupi ndiyofunikira, chifukwa chake, iyenera kuyang'aniridwa ndikuyang'aniridwa moyenera. Chakudya chimatipatsa mphamvu, nyonga, nyonga.

Ndipo m'zakudya muyenera kukhala mabatire atatu:

Zakudya zopatsa mphamvu ndizomwe zimagulitsa mafuta kwambiri popanga mphamvu. Koma sangathe kuzilingalira popanda shuga.

Kupanga shuga mthupi

Aliyense amadziwa kuti zopatsa mphamvu zimagawika m'mitundu iwiri.

Chifukwa chake, muyenera kuchita ngati Scots ndi Briteni - tsiku lililonse kuyamba ndi gawo la oatmeal. Tiyeni tizitsatira.

Kodi mphamvu imatulutsidwa bwanji kwa chakudya chamagulu? Magwiridwe ogwirira ntchito si ophweka, ophatikizika.

Zophatikizira zama carbohydrate - ma polysaccharides, ma disaccharides amathira mu monosaccharides (mashuga osavuta), zimayamwa bwino bwino m'magazi.

Kenako chiwindi chimagwira ntchito. Amatembenuza monosaccharides m'magazi kukhala glucose, omwe amaperekedwa m'maselo a thupi.

Kenako insulin imayamba kusewera, chifukwa choti glucose imaphatikizidwa m'maselo ndipo mphamvu imatulutsidwa, zomwe ndizofunikira kwa ife.

Ngati kuchuluka kwa glucose komwe kwatulutsidwa ndikofunikira kuposa momwe thupi limafunikira, ndiye kuti zochulukazo zimasinthidwa kukhala glycogen polysaccharide, yomwe imadzaza m'chiwindi ndi minofu ya minofu. Koma chiwindi chimatha kungokhala ndi kuchuluka kwake ndipo glycogen ikachuluka kwambiri, thupi limasintha ndikulipaka mafuta ndikulitumiza kuti lisungidwe m'malo obisika a mafuta m'zigawo zosiyanasiyana za thupi, makutu amawoneka pamimba, m'chiuno, kumbuyo.

Izi zimatha kuchitika motsatizanatsatizana: thupi limadzimva kukhala lopanda mphamvu, kusintha kosinthika kumayambitsidwa, mafuta amawonongeka ndikukhala glycogen, kenako ndikupanga glucose, kenako amathandizidwa ndi kutulutsa mphamvu. Koma njirayi imachitika mwa anthu athanzi okha omwe alibe kuchepa pakupanga mahomoni awoawo, insulin, yomwe imayang'anira kusintha kwa shuga m'thupi lathu.

Ngati mukusowa insulini, ndiye kuti glucose yemwe amalowa m'magazi samatengedwa kupita ku maselo a ziwalo, njira ya oxidation sikuchitika, mphamvu sizipangidwa.

Zomwe zimachitikanso ngati munthu ali ndi chakudya chochepa chamafuta, shuga samabwera ndi chakudya. Choyamba, thupi limayamba kutulutsa shuga kuchokera ku minyewa ya adipose, kenako limangomva kuperewera kwakukulu.

M'magawo onse awiriwa, mumakhala ndikumverera kwanjala - kuyamwa m'mimba, kufooka, chizungulire, komanso pakamwa chowoneka. Zizindikiro zotere sizifunikira kunyalanyazidwa, mutha kutayika. Chifukwa chake, ndikofunikira kuyendetsa shuga mthupi.

Chikhalidwe cha shuga m'thupi

Mwa munthu wathanzi, kuchuluka kwa shuga mthupi kumachulukana ndikucheperachepera, kumatha kumva njala.

Koma kuchuluka kwa shuga sayenera kupitirira zomwe zikuwonekera:

• shuga wotsika pang'ono ndi 3.5-5,5 mmol / l,
• mutatha kudya mwa munthu wathanzi, chizindikirocho chimakwera mpaka 7.8 mmol / L.

Ngati chimodzi mwazizindikirozi ndi zapamwamba, muyenera kupita kwa endocrinologist kuti mukayang'anitsidwe.

Mtundu woyamba wa matenda ashuga, mankhwala a insulin ndi omwe amapatsidwa. Insulin imatha kulowa mthupi ndi jakisoni wokha. Mlingowo umatsimikiziridwa ndi dokotala mosamalitsa malinga ndi momwe munthu akuchitira.

Mtundu wachiwiri wa matenda ashuga, chinthu chachikulu ndikutsatira zakudya zoyenera ndikukhala ndi thupi labwino.

Nthawi zambiri ndikofunikira kudya pang'ono kuti pasakhale madontho m'magazi. Zinthu zomwe zimaphatikizidwa muzakudya ziyenera kukhala ndi index yotsika ya glycemic kuchokera pa 0 mpaka 35. Potsika mtengo wotsogola, shuga amayamba kuchepa akatha.

Pangani zakudya zanu malinga ndi glycemic index ndizothandiza kwa aliyense amene amasamala zaumoyo wawo, osati odwala omwe ali ndi matenda ashuga okha.

Nthawi zambiri shuga akumwa masipuni 10 patsiku. Izi ndizothandiza kwa aliyense kupatula anthu omwe ali ndi matenda ashuga.

Munthu akakhala ndi nkhawa, kupanga insulini kumakhala kwamanjenje ndipo munthuyo amayamba kudya maswiti. Zotsatira zake, shuga onse amakhalabe m'magazi a glucose m'magazi ndikupangitsa kuti kukhale kowopsa mkati mwake. Chifukwa chake, kuchuluka kwa glucose pafupipafupi kungayambitse matenda a shuga. Chifukwa chake, pakakhala nkhawa, yesetsani kuti musadye kwambiri zotsekemera!

Zakudya zokhala ndi index yotsika ya glycemic.

Index 0: shrimp, mussels, squid, oysters. Ali ndi ayodini, calcium, phosphorous, iron, mkuwa.

Index 10: Avocado. ili ndi omega-3, mavitamini a gulu B, A, C, E, D, K, mchere wa phosphorous, magnesium. Chipatso chachikulu cha odwala matenda ashuga.

Index 25 mpaka 35.

1. Zipatso ndi zipatso (nthochi, mitundu yotsekemera ya maapulo ndi mapeyala, masiku, mphesa, nkhuyu, ma plamu, ma apricots owuma samayikidwa). Sankhani zipatso wowawasa - cranberries, lingonberries, mafupa. Idyani zamtundu uliwonse. Zipatso zowonda zimakhala ndi ma antioxidants, kuchiritsa ndi kuyeretsa maselo amthupi.
2. Cherry imakhala ndi coumarin, yomwe imalepheretsa magazi kuwonekera.
3. Ma Blueberries ali ndi lutein, omwe amathandizira kuwona, komanso matenda a shuga.
4. Blackcurrant ndiye mtsogoleri pazinthu za rutin zomwe zimalimbitsa makhoma amitsempha yamagazi.

Kutsiliza: shuga mthupi ndiyofunikira, yang'anirani kulemera kwanu, zakudya zanu, kupsinjika kwanu ndipo mudziteteze ku kuchuluka kwa shuga.

Kodi mawu oti shuga amatanthauza chiyani? Izi ndiye zotchuka kwambiri, popanda zomwe mkazi wa m'nyumba sangachite m'khichini. Shuga sichinthu chodziimira pawokha, chimawonjezeredwa ku zinthu zosiyanasiyana: zosunga, zamapake ndi zina zamalonda. Shuga imawoneka ngati ufa wowoneka ngati kristalo kapena mawonekedwe azinthu zazing'ono - woyengetsa, amene ana amakonda kuluma.

Pafupifupi tsiku lililonse zakudya zomwe munthu amadya zimakhala ndi shuga.Ndipo zotsekemera izi zidabwera kwa ife zaka zoposa 150 zapitazo. M'masiku amenewo, chinali chodula kwambiri ndipo chinali chosowa kwa anthu osauka. Shuga sanagulitsidwe m'masitolo ngati momwe zilili pano, koma m'masitolo ogulitsa mankhwala. Imalemera pamankhwala omwe amagulitsa ndikugulitsa pa gramu iliyonse.

Kenako shuga adapezeka kuchomera cha nzimbe. Zoyambira zake zimakhala ndi madzi ambiri, omwe amakoma kwambiri. Pambuyo pake, anthu adaphunzira momwe angapangire shuga kuchokera ku chomera china - mtundu wapadera wa kachilomboka. Ndipo tsopano ku Russia ndichikhalidwe chanu kudya shuga, chomwe chimapangidwa kuchokera ku beets.

Nokha, izi zotsekemera zimapatsa mphamvu, chifukwa zimakhala ndi sucrose yoyera, yomwe, imagwera thupi la munthu, imagawidwa m'magawo awiri: glucose ndi fructose. Amazilowetsa m'thupi pakatha mphindi. Magalamu zana a chinthucho ali ndi zopitilira 400.

Phindu ndi zovuta za shuga pakugwiritsa ntchito tsiku ndi tsiku

Shuga yokhazikika ndimapangizo oyera, imapatsa munthu mphamvu, izi sizikhala ndi mavitamini, mchere kapena zinthu zina zofunikira. Kulowa mthupi, shuga mothandizidwa ndi michere ya m'mimba imaphwanyidwa mu shuga ndi fructose, ndikulowa m'magazi. Insulin yopangidwa ndi kapamba imasintha shuga m'magazi, ndikuigawa m'maselo a thupi. Mafuta ochulukirapo amadziunjikira m'thupi, osakhala zokongola zamafuta m'mimba, m'chiuno ndi malo ena. Shuga wowonjezera atachotsedwa "kusungirako", kuchuluka kwa shuga m'magazi kumatsika ndipo munthuyo amakhalanso ndi vuto lanjala.

Kukula kosalekeza kwa shuga m'magazi kungayambitse kuti kapamba sangathenso kuthana ndi kupanga kwa insulin mulingo woyenera. Ndikusowa kwa insulin, shuga amadzaza magazi, ndikupangitsa matenda ashuga. Ngati wodwala satsatira zakudya ndipo samalamulira kuchuluka kwa shuga amene amadya, zotsatirapo zake zimakhala zovuta kwambiri, mpaka kukomoka ndi matenda ashuga.

Msuziwo umavulazanso chifukwa zimathandizira kuti awononge enamel (mano "otchuka" ochokera kutsatsa ndi shuga ndi zinthu zomwe zimawola). Kumwa shuga wambiri nthawi zambiri kumayambitsa matenda a lipid metabolism, pomwe kuchuluka kwa cholesterol yoyipa m'magazi kumawonjezeka kwambiri, komwe, limodzi ndi shuga, kumakhudza mitsempha yamitsempha yamagazi, ndikupangitsa kuti ikhale yovomerezeka. Zonsezi ndi nthaka yabwino pakupanga zinthu zina, ndipo zimathandizanso kuchitika ngati "kupendekera".

Popeza zonsezi pamwambapa, funso limabuka: kodi pali phindu lililonse kwa shuga? Mavuto ake amadziwika ndi aliyense, koma ndi anthu ochepa omwe amadziwa za zofunikira zomwe zimapangidwira (kupatula kuti zimapangitsa chakudya kukhala chokoma). Shuga m'thupi limasokoneza glucose, omwe ndiye gwero lalikulu la zakudya muubongo. Shuga ndiwonso wabwino kwa chiwindi pamene alowa m'thupi, amathandizira chiwindi kugwira ntchito yolepheretsa kuphatikiza poizoni. Glucose amagwiritsidwa ntchito ndi chiwindi kuti apange miyala ya sulfuric ndi glucuronic acid, yomwe imatha kupatutsa mankhwala monga phenol, cresol, etc.

Polankhula za zabwino ndi zovuta za shuga, munthu sangangotchulapo gawo ngati zomwe zili pamalondawa. Shuga ndi mankhwala olemera kwambiri a calorie, 1 g shuga ndi ma calories 4. Komabe, kuwerengera zopatsa mphamvu zomwe mumapeza mukamamwa tiyi kapena khofi ndi shuga sizolondola. Shuga amapezeka pafupifupi zakudya zonse: mkate, msuzi, msuzi, ngakhale msuzi - uwu ndi omwe amatchedwa "shuga wobisika", kuchuluka kwake komwe kumakhala kovuta kuwerengetsa. Chifukwa chake, m'maiko ena, opanga amakakamizidwa kuti azisonyeza kuchuluka kwa shuga omwe ali m'zinthuzo.

Kuti muchepetse kuwonongeka kwa shuga mthupi, dziwani muyeso! Pewani zakudya zokhala ndi shuga wambiri, chepetsa kuchuluka kwa shuga wowonjezera amene amapezeka ku tiyi, khofi, zakumwa zina ndi zakudya (chimanga, pasitala, ndi zina zambiri)

Kodi shuga imakulitsa chiwopsezo cha matenda ashuga amtundu wa 2?

Mtundu wachiwiri wa matenda ashuga, kukana insulini komanso kuwonongeka kwa shuga. Madzi a insulin sangathenso kugwira ntchito yake - kusamutsa glucose m'maselo a thupi, kotero kuchuluka kwa glucose m'magazi kumakwera.

Matendawa amatithandizanso kudziwa kuchuluka kwa mafuta omwe timapeza m'chiwindi kapena kuzungulira ziwalo zina, monga mtima kapena impso. Ndipo popeza kumwa kwambiri mafuta ochulukirapo kumachulukitsa kuchuluka kwa mafuta m'thupi, shuga imachulukitsa ngozi ya matenda ashuga a 2.

Komabe, kuchuluka kwathunthu kwamafuta amthupi ndi kuchuluka kwa zochitika zolimbitsa thupi kumakhudza kwambiri kupezeka kwa matenda ashuga.

Chifukwa chake kafukufuku waposachedwa wa meta pakufunika kwa kayendetsedwe ka kulemera kwa matenda ashuga 2: sinthaninso meta-kusanthula kwa maphunziro azachipatala. yawonetsa kuti 60-90% ya mitundu yonse ya 2 ya shuga imalumikizidwa ndi kunenepa kwambiri, ndipo ayi ndi kuchuluka kwa shuga omwe amamwa. Ndipo cholinga chachikulu cha matenda a shuga ndikuchepetsa, osati shuga.

Izi ndichifukwa choti mafuta amthupi samangokhala mphamvu zamtsogolo, koma matupi achilengedwe omwe amapanga mahomoni. Ngati tili ndi mafuta ochulukirapo, izi zimatha kusokoneza kagayidwe kachakudya, kuphatikizapo momwe thupi limayang'anira shuga.

M'maphunziro ambiri, asayansi amatenga zifukwa zazikulu za matenda ashuga:

• kuchuluka kwa mafuta m'thupi
• kusowa zolimbitsa thupi
• chibadwa.

Kuwongolera shuga ndi gawo laling'ono chabe la kupewa matenda a shuga a 2. Chofunika kwambiri ndikuwongolera kuchuluka kwa mafuta m'thupi ndi zochitika zolimbitsa thupi.

Kodi shuga imakhudza matenda amtima?

Monga momwe zimakhalira ndi mtundu wachiwiri wa matenda ashuga, shuga mosawerengeka amachulukitsa ngozi ya matenda a mtima. Mchere wopatsa mphamvu wowonjezera kalori umawonjezera mwayi wa kulemera, ndipo mafuta, monga minofu yogwira pophika, amawonjezera ngozi ya matenda a mtima.

Kuphatikiza apo, monga tawonera phunziroli pamwambapa, chakudya chomwe chili ndi sucrose yambiri chimakulitsa cholesterol ndi lipoproteins yotsika, yomwe imakhudzanso mitsempha yamagazi.

Komabe, kutuluka kwa matenda amtima wamtima kumachitika chifukwa cha zinthu zosiyanasiyana: kupezeka kwa zizolowezi zoyipa, moyo, chilengedwe, nkhawa, kuchita masewera olimbitsa thupi, kuchuluka kwa kugona, kumwa zamasamba ndi zipatso.

Kuchuluka kwa shuga omwe amamwa, kumene, kumakhudza thanzi la mtima ndi mitsempha yamagazi, koma, potengera zinthu zina zonse zomwe zatchulidwa pamwambapa, izi ndi gawo laling'ono chabe la zithunzi.

Kodi shuga angadye bwanji popanda vuto la thanzi

Maupangiri a Thanzi la shuga la Akuluakulu ndi Ana. Kutenga Msuzi Bungwe Loona za Umoyo pa Dziko Lonse likufuna kuti kuchepetsa shuga wambiri woyesa mpaka 10% ya zopatsa mphamvu zonse. Ndiye kuti, ngati mumadya 2,000 kcal patsiku, ndiye kuti 200 amatha kupezeka kuchokera ku shuga. Izi ndi pafupifupi 50 g kapena supuni khumi.

Komabe, bungwe la WHO linanena kuti ngati muchepetsa shuga yanu kukhala 5% (25 g kapena supuni zisanu) patsiku, mudzachepetsa chiopsezo cha kunenepa kwambiri komanso.

Dziwani kuti ziwerengero zimangotanthauza shuga woyengedwa, chifukwa chake mutha kudya zipatso zotsekemera osawopa kuphwanya mankhwala.

Sitinganene kuti shuga ndi chinthu chabwino, chifukwa chilibe. Mulibe mavitamini ndi michere, ma antioxidants, madzi ndi michere yazakudya. Ngati mumadya shuga wambiri, simukhala wamphamvu komanso wathanzi - ulibe mapuloteni kapena mafuta osapanga mafuta.

Koma musachite ziwanda, kutaya shuga anu onse.

Thanzi, monga matenda, limapangidwa kuchokera kuzinthu zambiri, ndipo shuga yekha sangakhale chifukwa cha kunenepa kwambiri komanso kukula kwa matenda owopsa.

Onani kuchuluka kwa kalori, kudya mapuloteni okwanira, zipatso ndi ndiwo zamasamba - ndi supuni zochepa za shuga kapena donut lokoma sizingavulaze thanzi lanu komanso kuchuluka.

Shuga wowonjezera ndiye gawo loyipitsitsa lazakudya zamakono. Zimatha kusokoneza kagayidwe ndikupangitsa matenda osiyanasiyana. M'nkhaniyi, mupeza zifukwa khumi zowopsa zomwe muyenera kuthawa shuga owonjezera ngati mliri.

1. shuga wowonjezera mulibe michere yofunika komanso yovulaza mano.

Zachidziwikire kuti mwamvapo kale nthawi miliyoni ... koma ndiyenera kubwereza. Mashuga owonjezera (monga sucrose ndi manyowa a chimanga chachikulu) amakhala ndi zopatsa mphamvu zambiri, koma zopanda michere. Chifukwa cha izi, amatchedwa ma calories "opanda". Shuga lilibe mapuloteni, mafuta ofunika, mavitamini kapena michere ... mphamvu zokhazokha.

Anthu akapeza pafupifupi 10-20 (kapena kuposa) peresenti ya zopatsa mphamvu mu shuga, izi zimatha kukhala vuto lalikulu ndikuwatsogolera pazakudya zoperewera.

Shuga imavulanso kwambiri mano chifukwa imapereka mphamvu mosavuta m'mimba mwa majeremusi amkamwa.

Mapeto: Shuga amakhala ndi zopatsa mphamvu zambiri, koma palibe michere. Komanso, pakudyetsa mabakiteriya ovulala okhala m'mkamwa, shuga amachititsa ma caries.

2. shuga yowonjezera imakhala ndi fructose yambiri, yomwe ingayambitse kuchuluka kwa chiwindi.

Kuti mumvetsetse kuti chifukwa chiyani shuga ndi woipa kwambiri, muyenera kudziwa kuti uli ndi chiyani. Shuga asanalowe m'magazi kuchokera m'mimba, amaphulika m'misempha yosavuta: glucose ndi fructose.

Glucose imatha kupezeka m'maselo aliwonse padziko lapansi. Ngati sitilandira shuga kuchokera ku chakudya, amapangidwa ndi thupi lathu. Fructose ndi osiyana. Thupi lathu silimatulutsa kwambiri komanso sitifunikira thupi la fructose. Kusiyanitsa kwa fructose ndikuti mu kuchuluka kwakukulu kumatha kupangika ndi chiwindi chokha. Ili siliri vuto ngati timangodya pang'ono fructose (mwachitsanzo, kudzera mu zipatso) kapena tikangomaliza kuchita masewera olimbitsa thupi. Mwakutero, fructose imasandulika kukhala glycogen ndipo imadziunjikira m'chiwindi mpaka tifunikira.

Komabe, ngati chiwindi chimadzaza glycogen (chomwe chimachitika pafupipafupi), kudya kwambiri fructose imadzaza, ndikuikakamiza kuti isinthe fructose kukhala mafuta. Kugwiritsa ntchito shuga pafupipafupi, njirayi imatha kudzetsa matenda a chiwindi chamafuta, komanso mavuto osiyanasiyana azaumoyo.

Komabe, ndikofunikira kulingalira kuti zonsezi sizikugwirizana ndi chipatso. Kudya zipatso ndizosatheka kupeza fructose wambiri.

Komanso pankhaniyi, kusiyanasiyana kumathandizira kwambiri. Anthu akhama komanso athanzi amatha kuthana ndi shuga wambiri poyerekeza ndi iwo omwe amakhala ndi moyo wongokhala komanso kudya monga momwe amadyera azakudya zamadzulo, zopatsa mphamvu kwambiri komanso zopatsa mphamvu.

Mapeto: Mwa anthu ongokhala ndi chakudya chakumadzulo, kuchuluka kwa fructose kuchokera ku shuga wowonjezereka amasintha kukhala mafuta omwe amasungidwa m'chiwindi.

3. Kuchuluka kwambiri kwa chiwindi ndi fructose kungayambitse mafuta osagwirizana ndi chiwindi.

Pamene fructose mu chiwindi isandulika mafuta, amatuluka ngati VLDL (otsika kachulukidwe lipoproteins, pafupifupi. Mixednews) cholesterol tinthu. Komabe, sikuti mafuta onse amachotsedwa m'chiwindi, ndipo ena amatha kukhalapo.Izi zitha kupangitsa kuti mafuta a chiwindi osagwirizana ndi mowa - vuto lomwe likufalikira m'maiko aku Western lomwe likugwirizana kwambiri ndi kusokonekera kwa metabolic.

Kafukufuku akuwonetsa kuti anthu omwe akudwala matenda a chiwindi chamafuta amudya pafupifupi kawiri mpaka katatu fructose poyerekeza ndi munthu wamba.

Mapeto: Fructose owonjezera umasandulika mafuta, womwe ungayikidwe mu chiwindi ndipo mwakutero umayambitsa chitukuko cha mafuta osagwirizana ndi chiwindi.

4. Shuga imatha kuyambitsa insulin, yomwe ili gawo loyamba la metabolic syndrome ndi matenda a shuga.

Insulin ndi yofunika kwambiri kwa thupi. Zimalola shuga (shuga) kulowa m'maselo kudzera m'magazi ndipo limalangiza maselo kuti ayambe kuwononga glucose m'malo mwa mafuta.

Mwazi wamagazi kwambiri umakhala wowopsa ndipo ndi chimodzi mwazomwe zimayambitsa zovuta za matenda ashuga, monga khungu. Chimodzi mwazinthu zokhudzana ndi vuto logaya chakudya m'mimba chifukwa cha zakudya zakumadzulo ndikuti insulin imasiya kugwira ntchito moyenera. Maselo amakhala "osagwirizana" ndi izi.

Zodabwitsazi zimadziwikanso kuti insulin kukana, yomwe imawerengedwa kuti ndiyotsogolera wopanga matenda ambiri ... kuphatikiza metabolic syndrome, kunenepa kwambiri, matenda a mtima ndi matenda a mtima.

Kafukufuku ambiri akuwonetsa kuti kudya shuga kumayenderana ndi insulin kukana, makamaka ngati imadyedwa pamiyeso yambiri.

Mapeto: Kudya shuga wambiri kumapangitsa kuti insulin ikane, zomwe zimayambitsa matenda osiyanasiyana.

5. Kukana kwa insulini kumatha kukhala mtundu 2 shuga.

Maselo athu akayamba kukana zotsatira za insulini, maselo athu opatsirana pancreatic beta amatulutsa zochuluka za timadzi timeneti. Njirayi ndiyofunika kwambiri, chifukwa kuwonjezeka kwa shuga m'magazi kumatha kuvulaza thupi.

Zotsatira zake, kukana insulini kukachuluka, kapamba amataya mphamvu yake yopanga insulin yokwanira kuti magazi a shuga asatsike. Pachifukwa ichi, shuga ya magazi imadumpha ndikuzindikira kwapangidwa - matenda a shuga a 2.

Popeza shuga angayambitse kukana insulini, sizodabwitsa kuti anthu omwe amamwa zakumwa zotsekemera ndi omwe ali pachiwopsezo chachikulu cha 23% cha matenda a shuga.

Mapeto: Chifukwa chakuipa pantchito ya insulin, shuga ndiye chimayambitsa kukula kwa matenda ashuga a mtundu 2.

6. Shuga amatha kuyambitsa khansa.

Khansa ndi imodzi mwazomwe zimayambitsa kufa padziko lonse lapansi. Amadziwika ndi kukula kosasunthika kwa maselo komanso kubereka. Chimodzi mwamahomoni akuluakulu omwe amawongolera kukula uku ndi insulin.

Pachifukwachi, asayansi ambiri amakhulupirira kuti kuwonjezeka pafupipafupi kwamankhwala a insulin (chifukwa cha kudya shuga) kungayambitse khansa. Kuphatikiza apo, mavuto okhudzana ndi chimbudzi ndi shuga amadziwika chifukwa cha kutupa, chinanso chomwe chimapangitsa khansa.

Kafukufuku angapo akuwonetsa kuti anthu omwe amamwa shuga wambiri ali pachiwopsezo chachikulu chotenga khansa.

Mapeto: Pali umboni wambiri kuti shuga imatha kuyambitsa khansa chifukwa chakuipa kwake.

7. Chifukwa cha zovuta zake zamahomoni ndi ubongo, shuga amathandizira kupanga mafuta.

Sikuti zopatsa mphamvu zonse zomwe zimapangidwa mofanana. Zakudya zosiyanasiyana zimakhudza ubongo wathu komanso mahomoni omwe amawongolera kudya kosiyanasiyana m'njira zosiyanasiyana.

Kafukufuku akuwonetsa kuti fructose ilibe mphamvu yofanana ndi satiety monga shuga. Mu kafukufuku wina, maphunziro omwe adamwa amamwa zotsekemera ndi fructose ndipo amatsekemera ndi shuga.Pambuyo pake, iwo omwe amamwa fructose adagwira ntchito zochepa m'mizinda yama-sattery yomwe ili muubongo, ndipo amakhala ndi njala yambiri.

Kafukufuku adapangidwanso komwe kumatsimikizira kuti fructose siyimachepetsa kuchuluka kwa ma ghostin am'magazi achilala momwe glucose angathere. Popita nthawi, mawonekedwe amtunduwu wa ma calories a shuga angayambitse kuchuluka kwa calorie.

Mapeto: Fructose satiwonetsa kukhathamira mu ubongo ndipo, mosiyana ndi glucose, samachepetsa gawo la ghrelin ya hormone yanjala.

8. Pakulimbikitsa kutulutsa kambiri mu dopamine mu ubongo, shuga amatha kukhala osokoneza.

Kwa ambiri, shuga amatha kukhala osokoneza bongo. Monga mankhwala, shuga amachititsa chimbudzi mkati mwa chisangalalo muubongo wamunthu. Vuto la shuga ndi zakudya zopanda thanzi kwambiri ndikuti amachititsa dopamine ... chinsinsi chochulukirapo kuposa chomwe chimayambitsidwa ndi zakudya zachilengedwe. Chifukwa chake, anthu omwe amakonda kugwiritsa ntchito mankhwala osokoneza bongo amatha kukhala osokoneza bongo kwambiri komanso shuga ndi zinthu zina zoyipa. Malangizo oti chilichonse chikuyenera kukhala moyenera mwina sichingagwire ntchito ndi anthu omwe amalephera kudya zakudya zopanda pake ... chifukwa chinthu chokha chomwe chingagwire ntchito ngati mumagwiritsa ntchito mankhwala osokoneza bongo ndi kuchotsa.

Mapeto: Popeza shuga amakwiyitsa dopamine wambiri mu ubongo, amatha kuzolowera anthu ambiri.

9. Shuga ndiye chimayambitsa kunenepa kwambiri, pakati pa akulu ndi ana.

Zovuta za shuga pamahomoni ndi ubongo ndi njira yothandizira kuwonda kwambiri. Izi zimachepetsa kumverera kwodzaza ndipo zimatha kupangitsa kuti munthu adye, motero amalephera kudziletsa pakudya.

Mosadabwitsa, anthu omwe amamwa shuga wambiri amakhala onenepa kwambiri kapena wonenepa kwambiri. Izi zikugwira ntchito m'mibadwo yonse.

Ubale pakati pa anthu omwe amadya shuga komanso kunenepa kwambiri waphunziridwa mu maphunziro ambiri omwe apeza ubale womveka pakati pa awiriwa.

Ubwenziwo umakhala wolimba kwambiri mwa ana, momwe mungagwiritsire ntchito kumwa tsiku lililonse ndi shuga kumalumikizidwa ndi chiwopsezo chachikulu cha 60 peresenti cha chiopsezo cha kunenepa kwambiri.

Chimodzi mwazinthu zofunika kwambiri kuti muchepetse kunenepa ndikuchepetsa kwambiri shuga.

Mapeto: Chifukwa cha momwe zimakhudzira ma mahomoni ndi ubongo, shuga amawonjezera kwambiri vuto la kunenepa kwambiri komanso kunenepa kwambiri.

10. Osati mafuta, koma shuga amachulukitsa cholesterol yamagazi ndipo amatsogolera matenda a mtima.

Kwa zaka makumi ambiri, anthu akhala akunena kuti mafuta abwera chifukwa cha matenda amtima, omwe ndi omwe amafa padziko lonse lapansi. Komabe, kafukufuku waposachedwa akuwonetsa kuti mafuta okwanira alibe vuto. Umboni ukusonyeza kuti si mafuta, koma shuga omwe amatha kukhala chimodzi mwazomwe zimayambitsa matenda a mtima chifukwa cha zotsatira zoyipa za fructose pa metabolism.

Malinga ndi kafukufuku, m'milungu khumi yokha, kuchuluka kwa fructose kumatha kuonjezera ma triglycerides, oxidized low-density lipoproteins (owopsa kwambiri), glucose wamagazi ndi insulin, komanso kuwonjezera chiwopsezo cha kunenepa kwambiri.

Zonsezi pamwambapa ndizomwe zimayambitsa matenda a mtima.

Ndizosadabwitsa kuti maphunziro ambiri osayesa apeza ubale wamphamvu pakati pa kudya shuga ndi matenda a mtima.

Zotsatira zake: Kwa anthu omwe ali ndi contraindication, akulu. Ma calorie opanda kanthu ndi gawo chabe la madzi oundana.

Kuyimba kwa shuga: Zotsatira

Kusasinthasintha kulikonse (homeostasis) m'thupi kumabweretsa matenda. Kusiyanako si glucose.

Hyperglycemia ndi hypoglycemia zimayambitsa kuwonetsa kowawa, komwe nthawi zambiri kumabweretsa zovuta zosagwirizana kapena kulumala.

Amayambitsa ndi Zizindikiro za matenda amtundu 1. Werengani zambiri apa.

Kodi ndikofunikira kudziwa za kapangidwe kake, mitundu ndi zopatsa mphamvu za shuga.Ubwino ndi vuto la shuga ndi chiyani mthupi la munthu

Ziwerengero zapano zimatsimikizira mfundo yoti pachaka pachaka anthu akumwa shuga akuwonjezeka.

Munthu aliyense amakhala ndi pafupifupi 60 kg za izi pachaka. Lero ndi imodzi mwazomwe zimapezeka mwakudya wamba. Palibe amene amakana kufunika kwa kupezeka kwake mu chakudya. Koma phindu kapena zovulaza zomwe zimabweretsa kwa munthu zimadalira kuchuluka kwa kugwiritsidwa ntchito kwake.

Shuga: kapangidwe kake, zopatsa mphamvu za calorie, mitundu

Shuga - sucrose wa chiyambi, mu mawonekedwe ake oyera - chakudya, omwe ali ndi shuga ndi fructose.

Dzinalo "sarkara" potanthauzira limatanthawuza "mchenga", limachokera ku Sanskrit. Izi zikutanthauza kuti malonda adadziwika ndi munthu kale.

Kutengera ndi zopangira zomwe shuga amapangidwira, pali mitundu:

Magawo onse a shuga amapangidwa:

Zosasankhika (zofiirira)

Yoyengeka (yoyera).

Kuunikiranso ndi njira yoyeretsera kwathunthu mankhalawo kuchokera kukhalapo kwa ma molass, molasses, salt mchere, mavitamini, zinthu zina. Zotsatira zake pamakonzedwe ndikupeza tinthu tating'ono ta shuga.

Pakati pawo, mitundu yoyengedwa komanso yosasankhidwa imasiyana pakapangidwe. Mchere woyera umakhala ndi chakudya chambiri, pomwe bulauni limakhala ndi zowonjezera zina. Mndandanda wazodetsa izi ndi kuchuluka kwake kuchuluka kwake kumadalira mtundu wa kuyeretsa ndi zida.

Yoyenga Msuzi Wosasankhidwa

Kalori, kcal 399 396

Zakudya zopatsa thanzi, gr. 99.6 96

Calcium calcium 3 22-62.7

Phosphorous, mg. - 4-22,3

Magnesium, mg. - 4-117

Potaziyamu, mg. 3 40-330

Kusiyana kwazomwe zimapangidwira pakapangidwe kamtundu wa mankhwala pakati pa mitundu iwiriyo ndizopanda phindu. Zakudya zopatsa mphamvu za shuga ndi zomanga thupi zimakhala zofanana.

Kusiyana pang'ono kumawonedwa ndizomwe zili ndi mapuloteni ndi mafuta (sizikupezeka kwathunthu mu shuga yoyera).

Shuga wotsika

Hypoglycemia nthawi zambiri imayamba chifukwa cha kuperewera kwa zakudya kapena zosayenera, katundu wambiri (mwakuthupi komanso m'maganizo). Zakudya zokhala ndi index yayikulu ya glycemic (maswiti ndi ma carbohydrate othamanga) zimayamba kukulitsa shuga, koma kenako zimayambitsa kutsika kwake, zomwe zimabweretsa zotsatira za pathological.

• ulesi
• kufooka
• kugona
• mutu
• dzanzi la miyendo
• njala yosalekeza.

Chithandizo cha hypoglycemia wokhazikika ndichomwe chimapatsa thanzi zakudya zina pang'ono.

Aliyense akuyenera kuwongolera mndandanda wa glycemic, koma makamaka anthu omwe ali ndi vuto la matenda ashuga. Njira yothandiza kwambiri yosungira homeostasis ndikutsatira zakudya, kusintha zomwe zimapezeka mu menyu, ndikuwunika pafupipafupi kuchipatala.

Shuga: zopindulitsa thupi ndi chiyani

Ngakhale malingaliro ali ponseponse ponena za kuopsa kwa shuga, musaiwale kuti pang'ono pokha ndikofunikira kwa munthu. Madotolo adatsimikiza zakuti sizingatheke kukhalapo kwa thupi la munthu popanda kukhalapo kwathunthu.

Phindu lake ndikuti shuga wambiri amathandiza thupi kukhala ndi mphamvu zambiri. Glucose omwe amaphatikizidwamo amatha kukhutiritsa kufunikira kwa mphamvu ya thupi.

Glucose amathandiza kupanga zotchinga ndi poizoni komanso chiwindi. Chifukwa cha katundu wake wothandiza, jakisoni wa shuga amapatsidwa kwa odwala akamachotsa kuledzera komanso matenda ambiri a chiwindi. Mu matenda a ziwalo izi, "shuga wa glucose" ndi mankhwala.

Shuga amathandizira kupanga serotonin. Amatchulidwanso mahomoni a "chisangalalo" Chochita chimayendetsa magazi mu ubongo. Mukakana, kusintha kwa sclerotic kumaonedwa. Chochita chimachepetsa chiopsezo chopanga mapangidwe amitsempha yamagazi, omwe amachepetsa mwayi wamagazi, ndipo okonda lokoma sakhala ndi vuto la nyamakazi.

Ndi njira yoyenera komanso yolingaliridwa pa chinthu ichi, imatha kukhala yothandiza thupi.

Shuga: kuvulaza thanzi

Ngati shuga amwedwa zochuluka, zowonongeka zazikulu zaumoyo zimayamba:

1. kufooka kwa mafupa kumachitika. Njira yogwirira shuga ndi thupi ndikugawika kwa michere imatheka kokha mothandizidwa ndi calcium. Ndi milingo yayikulu yobwera ya chinthu, kuchuluka kwa calcium kumapangidwira kumachotsedwa pamafupa. Chifukwa chake, "dzino lokoma" limakhala ndi kuwonda kwa dzino ndi minofu ya mafupa, chiwopsezo cha fractures chikuwonjezeka.

2. Nthawi zambiri pamakhala matenda a mano ndi mano. Shuga amawononga chilengedwe cha acid mkamwa ndikuvulaza mkhalidwe wa enamel pamano. Pansi pa kuchitapo kwake, imawonongedwa mwachangu, ndikuyamba kupezeka mabakiteriya ndi ma virus.

3. Kuchulukitsa msanga kwa thupi chifukwa cha kuchuluka kwa mafuta pansi pa khungu la m'mimba, m'chiuno. Kutsekemera kumayambitsa kukwera kwa insulin, komwe kumapangitsa kuti ma neurons azikhala ndi chidwi chofuna kudya. Chidwi chawo chimapangitsa kuti pakhale njala yonyenga, ndipo munthu amayamba kudya pafupipafupi.

4. Imathandizira kukalamba. Amatha kupatulira collagen, yemwe amachititsa kuti pakhale khungu komanso kulimba kwa khungu. Chifukwa cha ntchito yake, kuchuluka ndi kuya kwa makwinya kumawonjezeka.

5. Kusavomerezeka kwa mavitamini. Pakulowetsedwa kwachilendo kwa glucose, mavitamini B ambiri amathiridwa .. Ndi kuchuluka kwake, kusowa kwa Vitamini kumayamba m'thupi, zomwe zimapangitsa kuti zikhale zovuta komanso kuti matenda atsopano apangidwe.

6. Zotsatira zakusuta kwa maswiti zimayamba. Kugwiritsa ntchito kwambiri maswiti kumatanthauza kudalira kwamisala, komwe kumafanana ndi zizindikiro za mankhawala.

7. Kutopa mphamvu. Zikuwoneka ngati zododometsa kuti shuga, pokhala chonyamula mphamvu zambiri, imatha kuyambitsa kuchepa kwakukulu pakuphatikizika kwa mafuta m'thupi, komanso kukwera kwa insulin - kukulitsa chidwi ndi kukhumudwa.

8. Kusweka kwa mtima. Kukula kwa dystrophy kwa minofu ya mtima kumalumikizidwa ndi kusowa kwa mavitamini m'thupi.

Zakudya zambiri zodziwika zomwe zimakhala ndi shuga. Zolemba zake "zimapita pamalonda" mu soda, kuphika, soseji, zodzaza zophatikizira, kupopera ndi kusunga, mchere. Pogwiritsa ntchito zinthuzi nthawi zonse, "kuchuluka" kopatsa mphamvu kwa mafuta kumeneku kumapita ndipo zofunikira zake zimachepera kufikira zero.

Kwa amayi apakati ndi oyamwitsa: kuvulaza kwa shuga

Kuopsa kwa shuga kwa amayi apakati ndi amayi oyamwitsa ana awo kunama, choyamba, mu teknoloji ya kupanga kwake. Shuga wa Crystalline amapita kukonzedwa kwa mankhwala, pambuyo pake kuchuluka kwa chakudya chofunikira kumachepetsedwa.

Kachiwiri, chiwopsezo cha izi chimapezeka chifukwa chakuti calcium yambiri imagwiritsidwa ntchito pakuyamwa kwake. Izi ndizofunikira pakapangidwe koyenera ka minofu ya mafupa ndi mafupa a mwana. Ngati calcium imagwiritsidwa ntchito pokoka shuga, pali vuto lachiwiri: kusowa kwa izi kwa mayi ndi mwana.

Chachitatu, shuga kangapo amachepetsa chitetezo cha mthupi, chomwe chimapangitsa kuti matenda ambiri azitha komanso azichulukitsa.

Chachinayi, kudya mopitilira muyeso kwazinthu izi, njira yopangira mafuta imatheka. Ngati mayi woyembekezerera sachitapo kanthu kuti akhazikitse khansa, ndiye kuti pamakhala chiwopsezo cha kubadwa msanga.

Mwazi umavulazanso chifukwa umatha kudya mavitamini a B. Kuchepa kwake sikumangotengera thupi la mayi, komanso mwana: kuwoneka kwamphamvu kumachepa, mantha, kumva kutopa kosatha kumawonekera, mavuto ogona, kamvekedwe ka minofu yofooka, kuchepa kwamthupi kumachepa, kukumbukira ndi kulingalira kumakulirakulira, etc. Mavuto oterewa amatha msanga ngati kugwiritsa ntchito masoka achilengedwe achilengedwe kukuphatikizidwa muzakudya.

Zotsatira zonsezi ziyenera kukumbukiridwa nthawi zonse ndi amayi omwe amafuna kudziona okha ndi ana awo athanzi.

Shuga wa ana: wabwino kapena woipa

Zakudya zoyenera zimatengedwa ngati chinsinsi cha thanzi la mwana.Masiku ano, m'masitolo mumakhala maswiti osiyanasiyana amtundu wowala komanso wokongola. Ndikosavuta kukana ndikutchingira mwana kuyesa maswiti, keke. Makolo sawona kalikonse kolakwika ndi izi. Amayi ndi abambo saganiza ngakhale pang'ono kuti mwana wawo watani wakhalidwe labwino.

Zochepera kuposa shuga zimatha kuvulaza ndikupha kulakalaka. Koma zoona zake, mndandanda wazomwe kugwiritsa ntchito mopitirira muyeso umakhala waukulu:

1. Zokoma zimayambitsa kusokonezeka kwamalingaliro ndi zochita za mwana. Kupweteka mutu, kusinthasintha kwa mtima, kutopa, kusokonezeka kwa tulo, kuiwala kukumbukira ndi zizindikiro zomwe zimawonedwa mwa ana omwe nthawi zambiri amadya shuga.

2. chitetezo chokwanira chimachepa. Nthawi zina, chiopsezo chotenga matenda chimakula chifukwa chakuchepa kwa chitetezo chathupi. Sitikulimbikitsidwa kuti "pamper" makanda okoma akadwala, popeza glucose amathandizira kukula kwa microflora ya pathogenic.

3. Shuga imalanda ana ma tizilombo opindulitsa. Kukumana kwa chromium ndi calcium, ndipo mavitamini a B amachepetsedwa kwambiri.

4. Mano ndi mafupa zimawonongeka. Calcium, yomwe ndi fungulo la mano athanzi ndi mafupa olimba, imafunikira pamtunda waukulu kuti shuga ayambe kumveka. Chifukwa chake, poyambira, mano ndi mafupa amakhudzidwa.

Kuphatikiza pazofooka izi, munthu ayenera kukumbukira kuti maswiti ali ndi zoteteza, utoto, zonunkhira, zowonjezera zonunkhira zomwe sizibweretsa phindu laumoyo. Chifukwa chake, kupatsa ana lokoma kapena ayi - makolo asankhe okha.

Shuga: kuvulaza chifukwa cha kuchepa thupi

Kuti mubweretse mankhwalawa muzakudya zabwino, sizingakhale zokwanira kuwerengera kuchuluka kwa zopatsa mphamvu tsiku ndi tsiku.

Polimbana ndi kunenepa kwambiri, kuletsa kapena kusiya zonse zamtundu wa zakumwa ndi zakumwa zina zoyambirira zagalasi kumabwera.

Chomwe chimapangitsa kuchepa kwake ndi kukhalapo kwa shuga mwa iwo - chinthu chomwe chimakhudza kwambiri:

Ntchito yam'mimba,

Amayamba kusuta maswiti,

Zimayambitsa kumverera kwachabe kwanjala, zimakupangitsani kuti muzidya pafupipafupi.

Chogulitsachi chimakhala ndi zopatsa mphamvu zambiri (mu 100 g. Pafupifupi 400 kcal.) Ndipo chimatsutsana kwathunthu ndi akatswiri azakudya.

Iwo omwe akuyesera kuyika matupi awo kuti asaiwale kuti mpaka 15% ya unyinji wonse wama cookie ndi maswiti ndi shuga, mu timadziti, yogati ndi ayisikilimu - mpaka 10%, ndipo mu koloko yabwino imakhala ndi 33 % Palibe phindu kwa thupi kuchokera pazopezeka shuga.

Kuti muchepetse kunenepa, kuchuluka kwa zopatsa mphamvu patsiku kuyenera kutsitsidwa mpaka 1500, ndi chizolowezi cha 2000 kcal patsiku. Othandizira zakudya amayesa kuti mayi sangadye mopitilira 32g shuga patsiku, bambo - 48g. Chiwerengerochi chimaphatikizaponso shuga yemwe amapezeka pazinthu zomwe amapanga. Chifukwa chake, ndibwino kukana kwathunthu kugwiritsa ntchito mwanjira yake yoyera kwa iwo omwe atsatira chithunzi.

Masiku ano, shuga amaphatikizidwa muzakudya za tsiku ndi tsiku za munthu aliyense ndipo ndizovuta kuti ambiri azilingalira moyo wawo popanda iwo. Koma kuti akhalebe athanzi komanso thanzi la okondedwa, ndibwino kusiya zonse izi kapena kuchepetsa kugwiritsa ntchito.

Moyo wokoma. Phindu ndi zovuta za shuga

Shuga - zothandiza kapena ayi?

Pafupifupi shuga, ngakhale m'badwo wathu wotsogola kwambiri, pamakhala mikangano yambiri. Ena amati ichi chotsekemera sichinthu china koma "choyera, choyera," koma kwa ena tiyi wokhala ndi shuga ndi njira yabwino yosangalalira. Ah Kupatula apo, pali chiyani chomwe chimapezeka mu shuga, chothandiza thupi la munthu, kapena kuvulaza? Mwakutero, tikambirana za lero lero ndi inu ...

Kodi shuga ndi chiyani

Zowonadi, palibe munthu m'modzi yemwe sakanakonda ... shuga. Ndiye, ambiri a ife timakondwera ndi kukoma kwake, osati zomwe malonda amapangidwa. Chifukwa chake, sizosadabwitsa kuti kwa ambiri ndizopeza kuti Shuga ndi mankhwala opatsa mphamvu kwambiri osakhala ndi mavitamini, mchere, fiber (kupatula mtundu wa bulauni, shuga wowuma pang'ono). Komanso ndikulakwitsa kuganiza kuti shuga ndi chinthu chongokonzedwa mwanjira ya shuga kapena ma cubes. Mafuta, fructose, sucrose, lactose (mtundu wamkaka wa shuga), maltose (shuga omwe amayamba kuchokera ku chimera), stachyose (wopezeka m'miyendo), trehalose ndi haloactose (opezeka bowa).

Muyenera kuti mwazindikira kale kuti shuga amatchedwa mafuta osavuta, tidalemba posachedwapa za iwo patsamba lathu. Chifukwa chake, glucose okha, fructose, sucrose ndi lactose ndi zakudya zopatsa thanzi kwa anthu . Chifukwa chake, tikukulimbikitsani kuti muganizire mwatsatanetsatane aliyense wa shuga awa mwatsatanetsatane.

Kuphatikizidwa kwa brown Sugar

Zomwe zimapangidwa ndi shuga wofiirira zimaphatikizapo zinthu zambiri zothandiza komanso zakumaso zakuda, ndipo ndizomwe zimasungidwa chuma chenicheni chamtengo wapatali ndi mchere - calcium, potaziyamu, zinc ndi mkuwa. Chifukwa chake ma molasses akuda amakhala ndi calcium yochulukirapo kuposa momwe imapezeka m'mazaka amkaka, omwe amadziwika kuti ndi atsogoleri pazomwe zimakhala ndi calcium zomwe zimafunikira mafupa ndi mano athanzi. Ndipo, pankhani ya zamkuwa, ma lobster okha, ma oyster, ndi chiwindi chokazinga omwe amatha kutsogolo shuga. Ndipo ngati mbalezi sizikhala alendo pafupipafupi menyu athu tsiku ndi tsiku, ndiye kuti shuga wamahawuni amatha kuwoneka pafupipafupi.

Kuphatikizika kwapadera kwamagulu a shuga a brown brown kumakupatsani mphamvu kuti muchepetse thupi mukamayigwiritsa ntchito ... ndipo nthawi yomweyo musadziikire malire pakumwa maswiti. Pomwe, ngati mumadya shuga Woyera, ndiye kuti onenepa kwambiri amadikirira keke iliyonse yomwe mumadya.

Chenjezo - Zabodza

Masiku ano, pamene amalonda omwe alibe chidetso m'manja, onyenga chilichonse kuti apindule nawo, posankha shuga wa bulauni, wina ayenera kusamala kwambiri. Chowonadi ndichakuti mmalo mwa shuga wankhungu wofunikira (wakula mwanjira yapadera, osagwiritsa ntchito mankhwala ophera tizilombo ndi mankhwala, zowonjezera ndi utoto, umasonkhidwa mu zobiriwira) - kusunga zinthu zofunikira, ndikukonzedwa, kuyesa kusunga chofunikira kwambiri momwe mungathere - ichi ndi chinsinsi chonse phindu la shuga) mutha kupatsidwa "njira" yake - shuga wa shuga. M'malo mwake, imakhala ndi phindu la 0%, koma opanga shuga oterewa a bulauni amapanga mtundu wina ndikutchinga ndi ma molass. Zomwe, makamaka, sizigwiranso ntchito monga timayembekezera.

Kodi shuga wa bulauni ndi chiyani ndipo angagwiritsidwe ntchito

M'malo mwake, pali mitundu yambiri ya shuga weniweni wa bulauni wopangidwa kuchokera ku nzimbe. Ndipo, kusiyanitsa pakati pa shuga, choyambirira, ndi kuchuluka kwa momwe ma molass amapezeka. Chifukwa chake shuga woderapo wakuda amakhala ndi utoto wozama, fungo lamphamvu ndipo nthawi zambiri amagwiritsidwa ntchito kuwonjezera zakudya zosiyanasiyana. Shuga wonyezimira wowoneka bwino nthawi zambiri amagwiritsidwa ntchito ngati njira yofanana ndi shuga.

Mitundu yodziwika bwino ya shuga ya bulauni yomwe muyenera kudalira ndi:

• Golden Granulated - makristalo opepuka agolide oterowo ndi abwino kuwonjezera pa tiyi, khofi, masaladi a zipatso ndi chimanga.
• Demerara - shuga wamtunduwu amakhala ndi fungo linalake, ndipo kuphatikiza kwake sikamakomedwe, ndiko kuti molasses.
• Muskvoda - mitundu iyi imayimiriridwa ndi mitundu iwiri. Imodzi ili pafupifupi yakuda, yokhala ndi chinyezi chokwanira, chowonjezerapo kuwonjezera mavinyo okhala ndi tirigu, timabowo, masuzi komanso zokometsera pokaphika. Ena okonda kudya amakonda kudya monga choncho, ndi supuni. Ndipo, pano mitundu yosavuta yosavuta imalakalaka yofanana ndi fudge wa kirimu, ndipo ndibwino kuti muwonjezere ku makeke ndi zonona.

• Zakudya za ku Japan, zomwe zimaganiziridwa kuti ndi mtundu wa zakudya zopatsa thanzi, zimagwiritsa ntchito shuga wa bulauni, ndikuwonjezera zonse zomwe zingatheke.
• Shuga wonyezimira chotere amatha kudyedwa popanda zoletsa, chifukwa zimapatsa thupi lanu mphamvu yofunikira, koma sizingasiye chiwongola dzanja chanu.
• Ngati shuga yoyera ingawononge zakumwa, ndiye kuti shuga ya bulauni imakhala yowonjezerapo komanso kotsekemera kotsatira.
• Shuga wa bulauni amatha kuwonjezeredwa ku ma pastries, amapita bwino ndi zoumba ndi ma almond, ndikuwonjezera kukoma kwa chokoleti.

Momwe mungasungire shuga wa bulauni

Omwe amamwa shuga woderapo ngati chakudya amawona kuti amatha kumamatira palimodzi - ngati izi zichitika, mutha kudula shuga ndi mpeni, kapena kuthandizira pa nthunzi. Ndipo, kuti tipewe zinthu zosasangalatsa ngati izi, zomwe sizikhudza phindu la malonda, mutha kuyikamo chidutswa cha zipatso zilizonse zatsopano mumtsuko wamagalasi momwe mungasungire m'matumba anu a shuga nzimbe zofunikira.

Kuvulala kwa shuga

Kodi shuga yoyera ndi yani?

Si chinsinsi kwa aliyense kuti kumwa kwambiri maswiti kungayambitse kusokonezeka kwa kagayidwe kachakudya m'thupi la munthu, kunenepa kwambiri, matenda a shuga komanso chiwonongeko cha enamel ya mano (mawu ena, m'mawu ena) . Koma, muyesera kutsimikizira izi zonse ku dzino lokoma ... Iye sangamvere inu, ndipo afotokoza izi poti sangayerekezere moyo wake popanda shuga.

Ngati malingaliro ovuta ngati amenewo siotsutsana, tikupatsani zotsatira za kafukufuku waposachedwa ndi asayansi. Amatha kutsimikizira izi okonda shuga (monga okonda zakudya zamafuta), chifukwa cha zokonda zawo, ali pachiwopsezo chotenga khansa.

Kuphatikiza apo, ndi anthu ochepa omwe amadziwa kuti ufa wabwino wotsekemera wotchedwa "shuga" ulibe vuto lililonse - kutulutsa mavitamini a B m'magazi athu, omwe angayambitse matenda akulu monga sclerosis, mtima, komanso matenda amitsempha.

Kodi ndingathe kumwa tiyi ndi shuga

Kugwiritsa ntchito mankhwala osokoneza bongo - lingaliro ili silimangodya maswiti ochuluka, komanso tiyi wokhala ndi shuga. "Kukonda" koteroko kumakhudza dongosolo la munthu la musculoskeletal. Monga khungu lathu ndi tsitsi, ndiye kuti palibe dzino limodzi lokoma, mwatsoka, likhoza kunena kuti analibe vuto ndi izi, khungu lake limakhala ngati zotupa ndipo tsitsi lake limakhala lophwanyika. Musaiwalenso kuti kukonda kwambiri maswiti mu ana nthawi zambiri kumakhala chifukwa cha neurosis komanso ngakhale kugona kwa ana. Ngati tiziika zonse pamodzi pachikuto chimodzi chaching'ono, ndipo kumbali inayo tikhazikitse chisangalalo chathu chathupi - kodi simukuganiza kuti palibenso malire pakati pa sikelo? M'malo mwake, m'malo mwake, mwayi wowoneka bwino wokomera kuvulaza kwa shuga mthupi lathu.

Kudya kwa shuga

Asayansi, pofufuza nthawi yayitali komanso zopweteka, adatha kuwerengera pansi - mulingo woyenera wa malonda. Chifukwa chake

shuga ya tsiku lililonse kwa munthu wamkulu ndi 50-60 magalamu. M'makonkedwe ofanana ofanana, timalandira supuni 10 za shuga.

Ndi kuchuluka kwa shuga komwe kungagwiritsidwe ntchito patsiku. Komabe, asayansi amafulumira kuti atichenjeze kuti lingaliro la "chizolowezi" silimangokhala ndi shuga yekha, komanso shuga, womwe umapezeka mu confectionery. Mwa njira, mukudziwa kuti kapangidwe kazinthu zambiri zomwe sizokoma kwenikweni zimaphatikizanso shuga. Zomwezo zimapita kwa masamba ndi zipatso. Chifukwa chake, supuni khumi za shuga - uwu ndi shuga, womwe umapezeka m'zakudya zathu.

Monga momwe makolo akale ananenera, malingaliro akuti ndi gawo lalikulu kwambiri. Kugwiritsa ntchito izi pokhudzana ndi mutu wathu wamakono, mumvetsetsa kuti mzere wabwino pakati pa zabwino ndi zovuta za malonda ndi supuni imodzi yokha ...

Ndizofunikira kudziwa kuti zizindikiro za "mankhwala osokoneza bongo" komanso "kusowa" kwa thupi lathu ndizofanana - chizungulire, kufooka, kutaya mtima komanso ngakhale kukomoka ... Chifukwa chake, yesani kulingalira, tinapita patali kwambiri kapena simunapeze shuga yokwanira ...

Momwe mungachepetse shuga owonjezera mthupi

Inde, ntchito yovuta - kuwona muyezo ndi shuga, imakumana ndi iwo omwe sangathe kulingalira za moyo wawo popanda maswiti. Koma, sizonse zomwe ndizovuta kwambiri, chinthu chachikulu ndicholinga chanu komanso kuyesetsa pang'ono. Ngati mukumvetsa kuti mwachidziwikire kuti mwadutsa kale shuga - theka la keke yomwe mumayang'ana mwachangu komanso mwachangu ndi ena inali yotsekemera kwambiri komanso yotsekemera, ndiye kuti mumatsuka ndi tiyi wokoma ndiku "ipukuta "ndi maswiti amtundu wa chokoleti - izi sizoyipa ! Kuchepetsa shuga owonjezera mthupi lanu kumathandiza ... madzi wamba. Maola 5 mutatha kugwiritsa ntchito shuga (simungathe kuyitcha choncho) muyenera kumwa madzi ochulukirapo ka 2,5 kuposa momwe mudadyera shuga. Ndiye kuti, moona mtima, mukumvetsa kuti ngati "mudaweruza" shuga lita 0.5, ndiye kuti muyenera kumwa 1.5 malita a madzi. Nayi chilango chotere ku dzino lokoma ndi ambulansi yotere kwa iwo omwe ataya gawo lomwe ...

Ubwino wa shuga

Kodi izi zikutanthauza kuti shuga ndi nkhondo, ndipo timawonjezera "mndandanda wathu wakuda" wazinthu? Lingaliro labwino ngati kukana shuga kwathunthu, sikungapindulitse thupi lanu. Kupatula apo, kwenikweni, shuga ndi chinthu chomwe ndichofunikira pantchito ya chiwalo chathu chofunikira kwambiri - bongo.

Kuperewera kwa shuga sikungakhudze kuchuluka kwa magwiridwe anu, komanso kungayambitse chizungulire komanso kupweteka kwambiri mutu.

Kodi sizoseketsa, ndimutu, thupi lathu limatha kutidziwitsa kuti lilibe shuga ...

Akatswiri azamatsenga adatsimikiziranso kuti anthu omwe amadzilimbitsa thupi kuti agwiritse ntchito shuga nthawi zambiri amakhala ndi vuto la neurosis komanso kukhumudwa . Chifukwa chake, ngati mukumva kuti mukuyamba kugwa m'mavuto - musadzikakamize kwambiri - ndibwino kumwa tiyi ndi shuga (koma simuyenera kugwiritsa ntchito njira yotere).

Monga mukuwonera, nthawi zina, kugwiritsa ntchito shuga kumathandizanso thanzi lathu. Chinsinsi chonse chikuwoneka kuti ndi shuga wambiri yemwe timamwa ndi shuga. Gawo lakumanzere limatifikitsa pamavuto, sitepe lakumanja limabweretsa zabwino.

Shuga wathanzi kwambiri amakhala wodera.

Pofuna kuti musamadzilange mwanjira imeneyi, tikupangira kuti musinthe shuga Woyera wamba ndi bulawuni. Tidalemba za iye kumayambiriro kwa buku lathu. Kapangidwe ka shuga ka bulauni sikuti kumavulaza, komanso kupindulitsa thupi, kumakhala ndi michere yofunikira kwa inu ndi ine - chitsulo, potaziyamu, mkuwa komanso calcium.

Uchi amathanso kukhala wosiyana ndi shuga.

Ponena za omwe amalowa ndi shuga - ndibwino osalowerera nawo, popeza mitundu ina yolowa m'malo ingavulaze thanzi lanu kuposa shuga yemweyo (mwachitsanzo, wogwirizira shuga - cyclomat , yomwe imakhala yokoma kwambiri kuposa shuga loyera, imatha kuyambitsa matenda a impso, ndipo, m'malo mwa saccharin - ili ndi katundu wama carcinogenic. Ndipo, ngakhale zomwe zili ndi zopatsa mphamvu zimakhala zotsika kuposa zopatsa mphamvu za shuga, kumawadya, mutha kukumana ndi izi zosasangalatsa monga kumangokhalira kumva njala. Mudzafuna kudya pafupipafupi, mudzadalira kwambiri chakudya ndipo chifukwa chake ... kugwedeza kwambiri masikelo anu kunyumba, osatinso komwe kukuwongolera "opanda". Kuphatikiza apo, mitundu yambiri ya m'malo mwa shuga imayambitsa kukhumudwa pamimba - osati chizindikiro chosangalatsa kwambiri ...

Thupi lanu komanso mawu anu amkati azikhala alangizi anu pazinthu zonse zokhudzana ndi shuga. Adzakuuzani kuti mudye maswiti ena kapena kuwonjezera supuni yina ya tiyi.

Kanema pazowopsa za shuga:

Lero tinakambirana za shuga mu zakudya zathu, za mitundu ya shuga ndi za pomwe chidwi chathu chotseguka chimasanduka imfa "yoyera". Tidaphunziranso zambiri za shuga wonyezimira (ndikofunikira kusankha shuga wa nzimbe m'malo mopeka zabodza) - uli ndi mwayi uliwonse wokhala njira yabwino ndikusinthira shuga yoyera mumawu athu - titha kuiwonjezera tiyi, makeke ...

Kodi mudalawapo shuga? Mukuganiza kwanu, ndiwotsekemera kuposa shuga yoyera kapena ayi? Mumakonda kugwiritsa ntchito bwanji? Tikuyembekeza ndemanga yanu ndi malingaliro anu ndikupemphani kuti mudzayanjane ndi gulu lathu la VKontakte, komwe pamodzi ndi inu titha kupitiliza kukambirana pankhaniyi.

Shevtsova Olga, Dziko Lopanda Mavuto

Shuga ndi cholowa chake - zopindulitsa komanso zovulaza thupi

Panalibe shuga kale. Anthu omwe amakhala padziko lapansi amadya uchi monga maswiti komanso chifukwa cha zakumwa, uchi unali gawo lofunikira kwambiri pakudya kwa anthu omwe amadziwika ndi thanzi lawo komanso moyo wawopambana, womwe tsopano ndi wosatheka kuganiza.

Anthu akale amakhala zaka zitatu kapena zinayi za moyo, bwalo limodzi limakhala zaka 144, mpaka ku India kutali, m'chigawo chakumwera kwa Bengal, anthu adazindikira kukoma kwa bango.

Shuga wa nzimbe amabweretsedwa ku Europe ndi asitikali a Alexander the Great (iwo amawutcha uchiwo, koma unapangidwa popanda gawo la njuchi). Chogulitsachi chakhala chotchuka kwambiri, chodula, chamtengo wapatali.

Ku Russia, shuga adawoneka kudzera mwa zoyesayesa za asayansi waku Germany Sigismund Marggraf pakati pa zaka za m'ma 18, osati nzimbe, koma beet. Zidachitika m'chigawo cha Tula, pomwe fakitale yoyamba ya shuga idapangidwa. Omwe amagwira ntchito pafakitale anali oyamba kumva kuwonongeka kwamphamvu muumoyo wathupi lathu lonse komanso mano. Matenda osasinthika adabwera kudziko lapansi olemera. Awa anali matenda omwe mankhwala sakanatha kupirira nawo. Ndipo kumayambiriro kwa zaka za zana la 20 lino, asayansi adayamba kunena kuti shuga ndi zovulaza. Madotolo anali oyamba kuti amvetse izi, ndiye gulu lonse lazachipatala lidada nkhawa ndi mavuto omwe amamwa mankhwalawa.

Ku USSR, mapulogalamu apadera anapangidwanso kuti asawachotsere pazakudya za anthu aku Soviet, kuti m'malo mwa fructose kapena glucose. Mwa njira, pulogalamuyi idayenda bwino pamlingo wosamalira mtsogoleri wakale wa dziko lino. Gulu laphwando ndi mabanja awo adagwiritsa ntchito cholowa, chomwe sichidavulaze thupi, kukulolani kuti muphatikize zakumwa zotsekemera, maswiti ndi zina zosangalatsa za moyo pazakudya.

Shuga - zabwino ndi zovulaza

Shuga woyamba adayamba kupezedwa zaka masauzande angapo nthawi yathu ino, ku India. Inapangidwa kuchokera kwa nzimbe. Kwa nthawi yayitali, anali shuga yekhayo amene amadziwika ndi anthu. Pakadali pano, mu 1747, katswiri wazachipatala wa ku Germany, dzina lake Andreas Sigismund Marggraf, pamisonkhano ina ya Prussian Academy of Sciences, sananene za kuthekera kokapeza shuga kuchokera kwa beet. Komabe, kupanga mafakitale a shuga a shuga adangoyambira mu 1801, ndipo izi zinali kusintha pamalonda azakudya. Kuyambira, kuyambira nthawi imeneyi, shuga wayamba kugula ndalama zambiri, maswiti ochokera ku zakudya zamtengo wapatali zomwe zimapezeka pang'onopang'ono adasandulika m'gulu la chakudya chatsiku ndi tsiku. Zipatso zachisoni za izi ndizodziwika bwino kwa tonsefe - matenda a mano ndi kunenepa kwambiri yakhala vuto lenileni masiku ano.

Kodi shuga ndi chiyani?

Shuga ndi pafupifupi sucrose - chakudya, chomwe m'thupi lathu chimasweka kukhala glucose ndi fructose ndipo ndi gawo la chakudya "chofulumira". Mafuta a glycemic a shuga ndi 100. Shuga ndi mphamvu yangwiro, samakhala ndi vuto lililonse kapena kupindula, monga choncho. Mavuto amayamba tikakhala ndi mphamvu zambiri kuposa zomwe timatha kuchita. Ganizirani zomwe zimachitika shuga akamalowa m'thupi lathu. Kusweka kwa Sucrose kumachitika m'matumbo aang'ono, pomwe monosaccharides (glucose ndi fructose) amalowa m'magazi.Kenako chiwindi chimatengedwa, pomwe glucose imasinthidwa kukhala glycogen - malo osungirako mphamvu tsiku lamvula, omwe amasinthidwa mosavuta kubwerera ku glucose. Ngati, kuchuluka kwa shuga kumapitilira muyeso wofunikira, womwe ungasinthidwe kukhala glycogen, ndiye kuti insulini imayamba kugwira ntchito, yomwe imatembenuza shuga kukhala malo osungirako mafuta. Ndi kuwononga mafuta, thupi lathu, oh momwe sakukondera, chifukwa chake kunenepa kwambiri, kunenepa kwambiri. Kuphatikiza apo, ngati pali shuga wambiri yemwe amaperekedwa ndi chakudya, ndiye kuti mphamvu zama cell kupita ku insulin zimachepa, i.e. singathenso kupititsa shuga ochulukirapo m'maselo, omwe amachititsa kuti shuga azikhala ndi magazi ambiri, ndipo pambuyo pake, angayambitse matenda a shuga a 2.

Koma kusowa kwa michere kumavulaza. Thupi limafunikira kutenga mphamvu kuchokera kwinakwake. Chifukwa chake, kuli koyenera kuti musalankhule za kuopsa kapena phindu la shuga, koma motero, koma za kumwa koyenera.

Mchere wa zipatso - umapindula ndi kuvulaza

Shuga wa zipatso, kapena fructose, ndi wachibale wa glucose, koma mosiyana ndi iwo, sufunikira insulini pakukonza kwake, chifukwa chake ungagwiritsidwe ntchito mu zakudya za odwala omwe ali ndi matenda ashuga. Komabe, ngakhale kuti fructose imatha kukonzedwanso kukhala mafuta, sizimayambitsa kumverera kwodzaza, chifukwa chake zimathandizira kukulitsa kunenepa kwambiri. Fructose imangokhala osati shuga, komanso zipatso zambiri, chifukwa chake idatchedwa dzina.

Shuga wa mphesa - amapindulira komanso kuvulaza

Shuga wa mphesa amatchedwa glucose. Ichi ndiye chakudya chofunikira chomanga thupi. Zopindulitsa ndi kuvulazidwa kwa shuga ya mphesa zimasiyana pang'ono ndi shuga. Zowonongeka zimachitika chifukwa cha kuthekera kwa njira zama caries ndi Fermentation zomwe zimatha kusokoneza microflora.

Shuga ya nzimbe - umapindula ndi kuvulaza

Shuga woyamba wodziwika ndi mtundu wa anthu. Kututa kuchokera ku nzimbe. Mu kapangidwe kake, imafanana ndi shuga wa shuga ndipo imakhala ndi 99% peresenti ya sucrose. Zomwe zimapangidwa ndi shuga zoterezi ndizofanana ndi zomwe zimakhudzana ndi beetroot.

Shuga wa Palm - amapindulitsa komanso kuvulaza

Kupezeka ndi kuyanika deti, coconut kapena msuzi wa kanjedza. Ndiwosakhazikika chifukwa chake amaonedwa kuti ndiwopatsa thanzi kuposa mitundu ya shuga. Tikayerekezera shuga ndi mitundu ina, titha kunena kuti palibe vuto.

Mbiri ya Shuga

Kupanga shuga ku India kuyambira nzimbe. Kutchulidwa koyamba kwa shuga kuyambira 510 BC, inali nthawi yomwe nzimbe inalimidwa ku India ndipo shuga idapangidwa kuchokera ku msuzi wake wokoma. Soka pambuyo pake idawonekera ku Persia ndi Egypt. Pofika m'zaka za zana la VI, nzimbe zidalimidwa pafupifupi m'maiko onse okhala ndi nyengo yabwino, kuphatikizapo China.

Mu Middle Ages ku Europe ndi Russia, omwe analibe shuga yawo yopanga, shuga anali chosangalatsa kwambiri, ndipo pamtengo anali wofanana ndi zonunkhira zamtengo wapatali - supuni 1 ya shuga idawononga $ 1. Ana aakazi ochita malonda amabera ngakhale mano awo pofuna kutsindika za chuma chawo komanso kuthekera kudya izi popanda zoletsa. Palibe amene adaganizapo ngati shuga ndi yothandiza kapena yoyipa. Koma chakumapeto kwachiwiri kwa zaka za m'ma 1800, njira idapangidwa yopanga shuga kuchokera ku beets.

Pofika m'zaka za zana la 19, malonda adasiya kuyamikiridwa chifukwa chopangidwa ndi anthu ambiri. Mu 1843, manejala wa fakitale ya shuga ku Czech Republic adapanga shuga woyamba wapa cubes - shuga woyengeka. Masiku ano padziko lapansi pali mitundu yambiri ya shuga. Kwambiri, tikudziwa shuga wowoneka ngati makristalo. Ku Russia kokha 5.5-6.0 miliyoni matani a chinthu ichi amagwiritsidwa ntchito pachaka.