Kuchuluka kwa shuga komwe kumatha kumwa masana popanda kuvulaza thanzi: chikhalidwe cha akazi, abambo ndi ana

Shuga ali ndi mbiri yoyipa komanso chifukwa chabwino. Chimapezeka pafupifupi pachinthu chilichonse chopangidwa ndi fakitale chomwe mumachiwona ku golosale, ndipo zikuwoneka kuti pali vuto lalikulu la kudalirika kwa shuga m'maiko otukuka. Ngati simukuwona liwu loti "shuga" mndandanda wazosakaniza, mwina pali mawonekedwe ena mu chakudya omwe simukudziwa. Popeza zomwe tikudziwa zokhudzana ndi shuga komanso mavuto azaumoyo omwe angayambitse kumwa kwambiri, tili ndi funso lotsimikiza - kuchuluka kwa shuga komwe kumatha kumwa patsiku popanda kuvulaza thanzi? Tiyeni tiwone mutuwu kuchokera kumakona osiyanasiyana.

Zikuwoneka kuti masamba athu okoma azolowera chilakolako chofuna shuga, ndipo ngati chakudya chathu sichinatsekedwe nacho, sichikhala chokoma kwambiri kwa anthu ambiri. Komabe, pali nkhani yabwino: masamba a kukoma amatha kusintha, zomwe zingatithandize kuchotsa chikhumbo chambiri cha kudya shuga wambiri, koma motani? Werengani kuti muphunzire zonse zokhudzana ndi kuchepetsa shuga komanso kuchuluka kwa shuga omwe mungadye patsiku kuti mukhale ndi thanzi labwino.

Magalamu angati a shuga amathanso kumwa patsiku

Kodi ndi supuni zingati za shuga zomwe anthu achikulire angadye?American Mtima Association akuti:

• mtundu wa shuga patsiku kwa akazi ambiri - osaposa ma calories 100 patsiku sayenera kuchokera kwa shuga (supuni zisanu ndi imodzi kapena magalamu 20),
• mtundu wa shuga patsiku kwa amuna ambiri - osaposa ma calories a 150 patsiku kuchokera ku shuga ayenera kulandira (pafupifupi supuni zisanu ndi zinayi kapena magalamu 36).

Zindikirani:

• Magalamu angati a shuga mu supuni - supuni 1 imodzi ya shuga.
• Magalamu angati a shuga mu supuni - supuni 1 yofanana ndi supuni zitatu ndi zofanana ndi magalamu 12 a shuga.
• 50 magalamu a shuga - Opitilira supuni zopitilira 4.
• 100 magalamu a shuga - Pakadutsa supuni zopitilira 8.
• Mu kapu ya mandimu a lalanje (240 ml) - imakhala ndi masipuni 5.5 a shuga, omwe amaposa 20 magalamu.

Ichi ndichifukwa chake malalanje athunthu adalimbikitsidwa, osati mandimu a lalanje. Njira ina - kuchepetsa madzi ndi madzi 50/50, pomwe simuyenera kumwa zosaposa 120-180 ml yonse. Ndipo kumbukirani kuti ambiri omwe amapangidwa ndi zakumwa komanso zakumwa zochokera kumafakitale amakhala ndi zofunikira ziwiri pa paketi iliyonse. Osanyalanyaza chizindikiro.

Tisaiwale za anawo. Kodi ana angatenge shuga wambiri motani? Ana sayenera kudya shuga wambiri ngati wamkulu. Kudya kwa ana sikuyenera kupitirira supuni zitatu patsiku, zomwe ndi magalamu 12. Kodi mumadziwa kuti mbale imodzi yam'mawa yamphesa yofulumira imakhala ndi supuni za shuga zoposa 3.75? Izi ndi zoposa gawo lolimbikitsidwa la ana tsiku lililonse. Tsopano mukudziwa chifukwa chake phwando lokoma kwambiri la phala siili yabwino kwambiri kwa aliyense.

Tsopano mukumva kuchuluka kwa magalamu a shuga patsiku, koma momwe mungayang'anire? Njira zabwino ndikusunga buku. Pali ma tracker ambiri pa intaneti omwe mungagwiritse ntchito, ndipo ndi othandiza makamaka ngati cholembera sichikhala ndi zofunikira pazakudya kapena mukamadya zakudya zonse monga zipatso zatsopano.

Zakudya za shuga

Tiyeni tiwerenge zomwe shuga ali, kuchuluka kwa zakudya zomwe mumatha kudya patsiku, komanso kuchuluka kwake kwa kumwa kwambiri. Malinga ndi American Mtima Association, m'zakudya zathu Pali mitundu iwiri ya shuga:

1. Mashuga achilengedwe omwe amachokera ku zakudya monga zipatso ndi ndiwo zamasamba.
2. Mashuga owonjezera ndi zotsekemera zokumba, monga ma buluu aang'ono, achikaso, ndi ma pinki omwe amapezeka pa kofi, shuga yoyera, shuga wa bulauni, komanso ngakhale mankhwala opangidwa ndi mankhwala, monga manyowa a chimanga chachikulu. Mashupi opangidwa ndi fakitaleyi ndi zinthu zomwe zimapezeka muzakudya monga zakumwa zozizilitsa kukhosi, zakumwa za zipatso, maswiti, makeke, makeke, ayisikilimu, yogurt wokoma, waffles, katundu wowotchera, ndi chimanga.

Mayina ena odziwika bwino a shuga kapena zina zowonjezera shuga:

• agave
• shuga wodera
• zotsekemera za chimanga
• manyuchi
• msuzi wa zipatso umakhazikika
• mkulu wa chimanga chamchere
• uchi (onani. Kuvulala kwa uchi - kodi uchi umakhala woipa bwanji?)
• bweretsani shuga
• shuga
• mol mol
• shuga wosasinthika
• shuga
• mamolekyulu a shuga omwe amatha ku "oz" (dextrose, fructose, glucose, lactose, maltose, sucrose)
• madzi

Tsopano popeza mumadziwa za shuga owonjezera, nanga bwanji za omwe amachokera ku zinthu zachilengedwe ngati zipatso? Kodi amaganiziridwa? Chabwino, mtundu. Inde, ichi ndiye chisankho chabwino kwambiri, koma zakudya zina zimakhala ndi shuga wambiri, motero muyenera kuyesetsa kudya - makamaka ngati mukudwala matenda ashuga kapena matenda ena omwe amawa shuga.

Ndikwabwino kudya zipatso zonse, koma kusankha zipatso zabwino ndikofunikira. Malalanje wapakatikati amakhala ndi pafupifupi magalamu 12 a shuga wachilengedwe. Chidebe chaching'ono cha sitiroberi chimakhala ndi theka la kuchuluka kwake. Zipatso zouma ndi zipatso zonse zimakhala ndi kuchuluka kofanana ndi zopatsa mphamvu ndi shuga, koma zipatso zouma zimataya zinthu zambiri zopindulitsa chifukwa cha kuchepa kwa madzi pakuuma.

Malalanje ndi sitiroberi sachepa mu kalori ndipo amakhala ndi michere yambiri. Amakhala ndi magalamu atatu a minyewa, 100% ya zakudya zomwe amalimbikitsidwa tsiku lililonse za vitamini C, folic acid, potaziyamu ndi zina.

Ngati mumakonda botolo la 500 ml ya koloko wokongoletsedwa ndi lalanje, izi ndi zomwe mumapeza:

• 225 zopatsa mphamvu
• 0 michere
• 60 magalamu a shuga owonjezera

Ndi njira iti yomwe imawoneka yokongola kwambiri? Soda kapena lalanje ndi sitiroberi?

Ngakhale kukhalapo kwa shuga mu zakudya zachilengedwe, iyi ndi njira yabwino chifukwa ili ndi fructose, yomwe ndi yabwino pakupanga mphamvu. Shuga akamachotsedwa muzakudya, palibe michere yazakudya yomwe imatsala, ndipo kusowa kwa michere kumachepetsedwa kwambiri. Yesani kudya zakudya zamagulu - ndipo ayi, si Coca-Cola.

Anthu onenepa kwambiri akuti zaka makumi atatu zapitazi, kumwa shuga kwachulukanso kuposa 30%. Mu 1977, m'maiko otukuka, mowa umagwiritsidwa ntchito pafupifupi ma calorite 228 patsiku, koma mu 2009-2010 adalumpha mpaka ma calorie 300, ndipo tsopano amatha kukhala okwera, ndipo ana amadya zochulukirapo. Mashukhawa, omwe amawonjezeredwa ndi misuzi, buledi ndi pasitala, kuwonjezera pa maswiti ochulukirapo, zakumwa ndi zamphesa zam'mawa, kuwonjezera ma calorie owonjezerawa m'zakudya ndikuyambitsa kutupa, matenda ndi zina zambiri. Ngakhale izi zimatha kuyambitsa mphamvu yochepa kwakanthawi, zimachepetsa kwambiri zakudya zofunika mthupi.

Kafukufuku akuwonetsa kuti kuchepetsa kudya shuga kungapangitse kusiyana kwakukulu ku thanzi lathu, makamaka pankhani ya matenda a shuga 2 komanso kunenepa kwambiri. Omenyera ufulu wachibadwidwe akuwonetsa kuti pogwiritsa ntchito lamulo loletsa, shuga omwe amawonjezera zakudya kuchokera kwa opanga amatha kuchepetsedwa ndi 1 peresenti pachaka, zomwe zimatha kuchepetsa kunenepa kwambiri ndi 1.7% komanso kuchuluka kwa matenda ashuga a 2 ndi milandu ya 21.7 mwa anthu 100,000 kwa zaka 20.

US Centers for Disease Control and Prevention Amakhala ndi tsatanetsatane tsatanetsatane wazambiri zomwe anthu amamwa:

• Kuyambira 2011 mpaka 14, achinyamata adya zopatsa mphamvu 143, pomwe achikulire adamwa zopatsa mphamvu zokwanira 145 zopatsa mphamvu.
• Kuledzera kwa zakumwa zotere ndi kwapamwamba pakati pa anyamata, achinyamata kapena achinyamata omwe akukhala m'mabanja omwe amalandira ndalama zochepa.
• Mwa akulu, kumwa zakumwa zozizilitsa shuga kumakhala kwakukulu pakati pa amuna, achinyamata, kapena achikulire omwe amapeza ndalama zochepa.

Kodi mungakhale ndi shuga wochepa kwambiri? Zoopsa za shuga wochepa

Mchere wotsika umatha kubweretsa vuto lalikulu, makamaka ngati muli ndi matenda ashuga. Mafuta otsika a glucose, omwe amadziwikanso kuti hypoglycemia, ndi amodzi mwa zovuta zomwe zimakhudzana ndi shuga wochepa wamagazi, ndipo amafotokozedwa ngati mulingo wamagazi m'munsi 3.86 mmol / L (70 mg / dl). Nthawi zambiri izi zimachitika chifukwa chomwa mankhwala, chakudya chosakwanira, kapena ngati munthu sanadyeko nthawi yayitali, kuchita masewera olimbitsa thupi kwambiri, komanso nthawi zina mowa.

Zizindikiro zake zimaphatikizaponso kumva kunjenjemera, thukuta, komanso kugunda kwamtima mwachangu. Vutoli nthawi zambiri limakhala lofatsa, koma kwambiri hypoglycemia ikhoza kuyambitsa chisokonezo, mayendedwe okopa, kusazindikira, kapena kulanda.

Mwazi wotsika wamagazi umatha kupezeka mwa aliyense, ndipo kupenda nthawi zonse kumatha kukhala njira yabwino yothanirana. Kuyesa pafupipafupi kumasiyanasiyana, koma anthu ambiri omwe ali ndi matenda ashuga amayesa shuga wamagazi asanadye kadzutsa, nkhomaliro, chakudya chamadzulo, komanso asanagone. Ngati mukukayikira kuti muli ndi mavuto ndi shuga wochepa wamagazi, muyenera kufunsa dokotala yemwe angakuthandizeni kukhalabe ndi shuga.

Kuopsa kwa shuga wambiri

Kuperewera kwa shuga kumayambitsa hypoglycemia, koma kuonjezera mphamvu zake kumatha kubweretsa vuto lotchedwa hyperglycemia. Hyperglycemia ikhoza kuyambitsa mavuto akulu, monga:

• matenda amtima
• kuwonongeka kwa mitsempha kotchedwa peripheral neuropathy
• kuwonongeka kwa impso
• matenda ashuga a m'mimba
• kuwonongeka kwamitsempha yamafuta a retinal - matenda a shuga a retinopathy omwe angayambitse khungu
• khungu kapena kuthyolako kwa mandala
• zovuta zam'm miyendo zomwe zimayambitsidwa ndi mitsempha yowonongeka kapena kuyenderera bwino
• mavuto ndi mafupa ndi mafupa
• mavuto a pakhungu, kuphatikiza matenda obwera ndi mabakiteriya, matenda a fungus, komanso mabala osachiritsika
• matenda m'mano ndi mano
• matenda ashuga ketoacidosis
• hyperglycemic hyperosmolar syndrome

Kuphatikiza apo, pali ngozi yayikulu ya shuga wamagazi ambiri, motero ndikofunikira kudziwa kuchuluka kwa shuga omwe mungadye patsiku.

Mavuto a mtima

1. shuga wambiri angayambitse mavuto amtima.

Malinga ndi JamaNthawi zina, pafupifupi gawo limodzi mwa magawo atatu a makhalori omwe amamwa tsiku lililonse amachokera ku shuga. Uku ndi shuga wodabwitsa! Mu Zaumoyo ndi Kafukufuku wa Zotsatira za Zakudya Zabwino zambiri adazipeza zomwe zidathandizira kuzindikira mavuto ndi shuga wambiri. Zotsatira zake zikuwonetsa kuti anthu ambiri achikulire amadya shuga wambiri kuposa momwe amavomerezera kudya zakudya zopatsa thanzi, zomwe zimapangitsa kuti anthu ambiri afe ndi matenda a mtima.

Kunenepa kwambiri komanso matenda a shuga

2. Shuga imatha kuyambitsa matenda ashuga, kunenepa kwambiri komanso metabolic syndrome

Matenda a shuga a shuga ndi limodzi mwa matenda ofala kwambiri omwe amadza chifukwa chodya shuga wambiri, chakudya cha fakitale, chakudya chofulumira komanso moyo wokhazikika. Tikamadya shuga wambiri, chiwindi chimachita zonse zotheka kusintha shuga kukhala mphamvu, koma sichitha kutembenuza kwambiri mankhwala. Popeza chiwindi sichitha kupanga shuga onse omwe amalowa mthupi, chifukwa cha kuchuluka kwake, kukana insulini kumayamba kukula, zomwe zimapangitsa kuti pakhale metabolic.

Mutha kudziwa zambiri pazama ngati shuga amachititsa kuti matenda ashuga apitirire - Kodi kumwa shuga kumayambitsa matenda ashuga?

Kuwonongeka kwa mano

3. shuga wambiri amatha kuwononga mano anu.

Inde, ndizowona kuti shuga wambiri amatha kukupangitsani kuyendera dotolo wamano. Malinga ndi American Dietetic Association ndi kunena Lipoti la a Surgeon General ku Oral Health ku AmericaZomwe mumadya zimakhudza kwambiri thanzi pakamwa panu - kuphatikizapo mano ndi mano. Shuga owonjezera angayambitse kukula kwa mabakiteriya, omwe amachititsa kuwonongeka ndi matenda a zimakhala ndi mafupa ozungulira.

Kuwonongeka kwa chiwindi

Kodi shuga onse ndiofanana?

Ndikofunikira kumvetsetsa kusiyana pakati pa shuga omwe amawonjezeredwa ku chakudya ndi omwe amapezeka kale muzakudya zina.

Monga lamulo, chomalizachi chimaperekedwa muyezo woyenera mumasamba ena, zipatso, zipatso ndi mkaka.

Ndiwothandiza kwambiri pa chamoyo chilichonse, popeza zimakhala ndi madzi, fiber ndi michere ina. Pachifukwa ichi, shuga otere ndiofunikira m'thupi lililonse.

Tiyenera kudziwa kuti shuga, yomwe imawonjezeredwa ku chakudya tsiku lililonse, imakhala ndi zotsatira zosiyana ndi thupi. Ndiwo wotchedwa fructose manyuchi.

Kwa anthu omwe akufuna kuthana ndi mapaundi owonjezera, ndizowombana kuti muzigwiritsa ntchito. Ndikofunika kuti m'malo mwake muzikhala shuga wathanzi wopezeka mumasamba, zipatso ndi zipatso.

Kudya shuga tsiku lililonse

Kuchuluka kwa zinthu zomwe zimaloledwa kudya tsiku lililonse ndi magalamu 76, ndiye kuti, supuni 18 kapena 307 kcal. Manambalawa adakhazikitsidwa kale mchaka cha 2008 ndi akatswiri pankhani zamtima. Koma, pafupipafupi izi zimawunikiridwa ndipo miyezo yatsopano yogwiritsa ntchito pamtunduwu imalandiridwa.

Ponena za kaperekedwe ka mankhwala molingana ndi jini, pakadali pano zikuwoneka motere:

• amuna - amaloledwa kudya 150 kcal patsiku (magalamu 39 kapena supuni 8),
• azimayi - 101 kcal patsiku (24 magalamu kapena supuni 6).

Akatswiri ena amalangiza kugwiritsa ntchito maimidwe, omwe ndi zinthu zopangidwa mwachilengedwe kapena mwachilengedwe, omwe amadziwika ndi kukoma kwapadera. Zimafunikira kuti muchepetse chakudya.

Okoma ali ndi kufanana kwina ndi glucose, koma mosiyana ndi iwo, samakulitsa mulingo wa chinthu ichi m'magazi.

Izi kwa anthu omwe ali ndi vuto la endocrine system, ngati kuli kotheka, kuleza mtima kwa odwala ndi zochitika zina zamatumbo a metabolism amagawidwa m'magulu awiri: caloric ndi non-caloric.

Zinthu za caloric zimaphatikizapo zinthu zomwe zimachokera ku zachilengedwe zokha (sorbitol, fructose, xylitol). Koma kwa omwe si-caloric - aspartame ndi saccharin, omwe amadziwika ndi onse odwala matenda ashuga.

Popeza mtengo wamtundu wazinthu izi ndi ziro, zofunikira zama shuga zomwe zawonetsedwa ziyenera kuonedwa ngati zofunika kwambiri kwa iwo omwe ali ndi matenda a shuga komanso onenepa kwambiri.

Kuchokera pazonsezi zimachitika kuti zinthu izi ziyenera kuwonjezedwa kuzakudya zomwe zidakonzedwa kale komanso zakumwa. Kuchuluka kwa kumwa kwawo patsiku sikuyenera kupitirira 30 g. Mukamakula kwambiri, simuyenera kutenga magalamu oposa 20 patsiku. Tiyenera kudziwa kuti m'malo mwa shuga mumakhala zoletsedwa panthawi yonse yomwe muli ndi pakati.

Kwa amuna

Monga tanena kale, shuga amayenera kudya pang'ono.

Kwa kugonana kwamphamvu, kuchuluka kwa shuga tsiku lililonse ndi pafupifupi 30 g. Palibe vuto kuti muyenera kupitirira mlingo wa 60 magalamu.

Izi ndichifukwa choti pamakhala chiopsezo cha zovuta zazikulu, makamaka pantchito ya kapamba ndi mtima. Tiyenera kudziwa kuti shuga amayenera kuletsedwa kuti azigwiritsa ntchito othamanga. Mchenga Woyera uyu ndi sumu yeniyeni kwa chamoyo chilichonse.

Sipezeka mwachilengedwe, chifukwa adapangidwa ndi kusakanikirana ndi mankhwala. Monga mukudziwa, chinthu chodabwitsachi chimachotsa calcium ku thupi, zomwe zimapangitsa kuzimiririka komanso kukalamba msanga kwa thupi.

Pazakudya za tsiku ndi tsiku za akulu akulu, shuga ayenera kukhala ochepa. Zakudya zam'mimba zonse sizobweretsa phindu kwa thupi, koma m'malo mwake, chotsani zinthu zonse zofunika mu icho, makamaka michere. Zovomerezeka tsiku ndi tsiku pafupifupi 55 magalamu.

Kwa akazi

Kugonana kwabwino kumaloledwa kudya pafupifupi 25 magalamu a shuga patsiku. Koma osavomerezeka kupitilira kuchuluka kwa magalamu 50.

Pambuyo pake, izi zimatha kubweretsa kukula kwa matenda a shuga kapena kuchuluka kwa mapaundi owonjezera.

Za amayi apakati, akatswiri amawalangiza kuti asadye mopitilira 55 magalamu. Popeza shuga ndi a chakudya chopatsa mphamvu, chokhala ndi zochuluka mthupi, chimayamba kusandulika m'mafuta. Ndikwabwino kuti amayi oyembekezera azichepetsa kumwa mankhwalawa.

Pali mfundo zina zomwe zimalimbikitsidwa kuti zikonzedwe pakudya kwa mwana:

• ana 2 - 3 zaka - chololedwa kudya pafupifupi magalamu 13, osapitilira 25,
• ana 4 - 8 wazaka - 18 magalamu, koma osapitirira 35,
• ana azaka 9 mpaka 14 - 22 magalamu, ndipo kuchuluka kwakukulu patsiku ndi 50.

Ana opitirira zaka 14 amaloledwa kudya zosaposa magalamu 55 patsiku. Ngati ndi kotheka, ndikofunika kuti muchepetse kuchuluka kumeneku.

Momwe mungasinthe?

Ndikofunika kuti tisiye kwathunthu shuga, komanso m'malo mwake. Osati kale kwambiri pomwe zidadziwika za kuopsa kwa izi.

Anthu omwe amayang'anitsitsa zakudya zawo ayenera kusankha mtundu wa shuga wopezeka mu zipatso, zipatso, uchi, manyuchi ndi mkaka.

Suprose ndi madzi osungunuka am'madzi omwe amawonongeka m'thupi kukhala glucose ndi fructose - zipatso ndi shuga yazipatso molingana. Monga mukudziwa, kuphatikiza kwa mankhwala okometsetsa achilengedwe ndi kosiyana ndi zopanga.

Kuphatikiza pa zipatso zodziwika bwino komanso zipatso zomwe zimakhala ndi zinthu zachilengedwe, zimapangidwanso bwino ndi mavitamini, mchere, antioxidants ndi phytohormones. Komanso, zinthu izi zimakhala ndi index yotsika ya glycemic.

Uchi ndi imodzi mwamalo opindulitsa kwambiri a shuga.

Mwa zina zotsekemera zotchuka zachilengedwe: uchi, Yerusalemu artichoke manyuchi, stevia, manyowa agave, komanso mapulo manyuchi. Amatha kuwonjezeredwa tiyi, khofi ndi zakumwa zina. Ntchito yayikulu ya glucose kwa thupi ndikuyipatsa mphamvu.

Kwa munthu wolemera makilogalamu 65, zinthu zatsiku ndi tsiku ndi 178 g. Kuphatikiza apo, pafupifupi magalamu 118 a maselo aubongo amathera, ndipo china chilichonse ndi minofu yokhazikika ndi maselo ofiira amwazi. Zida zina za thupi la munthu zimalandira chakudya kuchokera ku mafuta, omwe amalowa mthupi kuchokera kunja.

Kodi mungachepetse bwanji kudya nokha?

Monga mukudziwa, m'zakudya zathu za tsiku ndi tsiku, kuchuluka kwa shuga sikuyenera kupitilira magalamu 45. Kuchuluka kwamagetsi komwe kumatha kuvulaza ziwalo zonse za thupi.

Pali malingaliro angapo akatswiri omwe angathandize kuchepetsa kuchuluka kwa chakudya chamafuta omwe amaperekedwa ku chakudya:

• m'malo mwa shuga, ndibwino kugwiritsa ntchito zofunikira m'malo mwa stevia. Zokometsera zamasiku onse zimaphatikizapo xylitol, sorbitol, fructose, saccharin, cyclamate ndi aspartame. Koma zotetezeka kwambiri ndizogulitsa za stevia,
• ndikwabwino kusiya kwathunthu masitolo, monga ketchup ndi mayonesi, omwe ali ndi shuga pazambiri. Komanso m'ndandanda wazinthu zoletsedwa muyenera kuphatikiza zinthu zotsiriza, zakudya zamzitini, masoseji komanso mafuta ophikira,
• ndikwabwino kuchotsa m'malo azakudya m'sitolo ndi zinthu zina zopangidwa ndi nyumba. Makeke, makeke, maswiti - zonsezi zitha kuchitidwa mwaokha pogwiritsa ntchito zotsekemera zachilengedwe.

Zotsatira za kukhala wokonda kwambiri maswiti

Mavuto obwera chifukwa cha shuga m'thupi la munthu:

• kupukusa kwa enamel ya mano,
• kunenepa
• matenda oyamba ndi mafangasi, makamaka otupa,
• matumbo ndi m'mimba,
• chisangalalo
• matenda ashuga
• thupi lawo siligwirizana.

Makanema okhudzana nawo

Za kuchuluka kwa shuga tsiku lililonse komanso zomwe zimachitika mu vidiyoyi:

Monga tanena kale, osati uchi wokha, zipatso, zipatso komanso zipatso zosiyanasiyana ndi zotsekemera. Amathandizira polimbana ndi mapaundi owonjezera, komanso amachepetsa chiopsezo cha matenda omwe amadza ndi kagayidwe kazakudya m'thupi.

Ndikofunikira kwambiri kupanga zakudya zoyenera ndi shuga wovomerezeka patsiku, zomwe sizikuvulaza thanzi. Ndikofunika kuti muthane ndi katswiri wanu kuti muchite izi, yemwe angakuthandizeni kusankha chakudya choyenera.

• Imakhazikika pamisempha ya shuga kwa nthawi yayitali
• Imabwezeretsa kapangidwe ka insulin

Phunzirani zambiri. Osati mankhwala. ->

4. Shuga imatha kuwononga chiwindi chako

Malinga ndi American Diabetes AssociationChakudya chachikulu cha shuga chimatha kuyambitsa mavuto pachiwindi chanu. Mukamadya shuga ochulukirapo mwanjira iliyonse, amasungidwa m'chiwindi ngati glucose mpaka thupi limafunikira kuti magwiridwe antchito osiyanasiyana monga ubongo. Koma ngati shuga wambiri alowa, chiwindi sichingasunge zonse. Kodi chikuchitika ndi chiani? Chiwindi chimadzaza kwambiri, motero shuga amasintha kukhala mafuta.

Ngakhale shuga kuchokera kumagwero achilengedwe, monga zipatso, ali bwino kwambiri kuposa mtundu woyengedwa woyengeka, chiwindi sawona kusiyana. Kuphatikiza apo, matenda omwe amadziwika kuti alibe mafuta osokoneza bongo a chiwindi amatha chifukwa cha kumwa kwambiri zakumwa zozizilitsa kukhosi - zimayambitsa kukana kwa insulini ndikuwonjezera kupsinjika kwa oxidative m'chiwindi. Kumbali inayo, ngati thupi lilibe shuga yokwanira, limagwiritsa ntchito mafuta kuti lipange mphamvu. Matendawa amatchedwa ketosis.

Khansa

5. Shuga amatha kuyambitsa khansa

Mavuto a shuga m'thupi la munthu amakhalanso chifukwa chakuti kumwa kwambiri kumatha kuyambitsa khansa. Kafukufuku akuwonetsa kuti kunenepa kwambiri kumatha kulumikizidwa ndiimfa kuchokera kwa odwala ambiri omwe amayambitsa khansa chifukwa insulin-like grow factor ikhoza kukulitsa kukula kwa maselo otupa. Kuphatikiza apo, metabolic syndrome, kuphatikiza ndi kutupa kosatha, kumatha kuyambitsa chotupa ndi kupitilira.

Malinga ndi kafukufuku yemwe adasindikizidwa mu Njira Zophatikiza Khansa, pali ubale pakati pa insulin ndi momwe imakhudzira khansa ya m'matumbo, prostate, kapamba ndi chifuwa. Zikuwoneka kuti shuga imatha kusokoneza chithandizo cha khansa, chomwe chimapangitsa kuti chisagwire ntchito. Mwa kudya michere yambiri komanso shuga wochepa, kuchita masewera olimbitsa thupi pafupipafupi komanso kuchepetsa nkhawa, mutha kuchepetsa chiopsezo chokhala ndi khansa ndi zotupa zamitundu mitundu.

Koma pali mbali yabwino - kumwa shuga mulingo woyenera kungathandize othamanga. Ngakhale chifukwa chodziwa kuti mafuta ochulukirapo monga nthochi amatha kuthandizira kusintha kwa osewera komanso kuchira, zikuwoneka kuti pali njira yochenjera yoperekera magwiridwe antchito komanso kuchira kuposa shuga.

Kafukufuku akuwonetsa kuti mitundu ina ya shuga ndiyabwino kuposa ina. Nkhanizi zidawunikira pambuyo pakusambira kwa mphindi 90 kapena kusala kudya maola 24. Zotsatira zake zidawonetsa kuti fructose siyabwino kwambiri kubwezeretsanso, koma pogwiritsa ntchito glucose komanso fructose, glycogen imabwezeretsedwa mwachangu m'chiwindi, zomwe zingathandize kubwezeretsa minofu yambiri ndikulola wothamanga kuti akhale wokonzekera masewera olimbitsa thupi.

Ndi zakudya ziti zobisa shuga

Zakudya zina mwachiwonekere zimakhala ndi shuga, koma m'zakudya zambiri shuga sangakhale wowonekeratu. Ngati mukufuna kudziwa zakudya zomwe zili ndi shuga obisika, werengani malembawo.

Zakudya Zabwino Kwambiri:

• masewera ndi zakumwa zoziziritsa kukhosi
• mkaka wa chokoleti
• makeke monga makeke, ma pie, makeke, ma donuts, ndi zina.
• maswiti
• khofi ndi shuga
• tiyi wa iced
• masamba
• mipiringidzo ya granola
• mapuloteni ndi mphamvu mipiringidzo
• ketchup, msuzi wa barbecue ndi msuzi wina
• msuzi wa spaghetti
• yogati
• chamadyedwe achisanu
• zipatso zouma
• misuzi ya zipatso ndi zakumwa zina monga madzi olimba
• vinyo
• zipatso zamzitini
• nyemba zamzitini
• buledi ndi makeke ophika
• ma smoothies ndi cocktails
• zakumwa zamphamvu

Momwe mungachepetse shuga

Kuchepetsa kudya shuga sikuli kovuta monga mukuganiza, koma ngati mumakonda, mwina pangafunike kuchita zina ndi zina, monga kusintha kulikonse. American Mtima Association imagawana maupangiri ena amomwe mungachepetse shuga. Yesezani malingaliro awa pafupipafupi, ndipo munthawi yochepa kwambiri muchepetsani shuga yanu komanso muchepetse chiopsezo chokhala ndi matenda ashuga, matenda amtima, matenda a metabolic komanso kunenepa kwambiri.

• Chotsani shuga, manyuchi, uchi ndi zinthu zina zakunyumba ndi tebulo kukhitchini.
• Ngati muwonjezera shuga ndi khofi, tiyi, phala, zikondamoyo, etc., muchepetse kugwiritsidwa ntchito. Kuti muyambe, onjezani theka lokha la ndalama zomwe mumagwiritsa ntchito ndipo, pakapita nthawi, muchepetse kugwiritsa ntchito kwambiri. Ndipo palibe okometsa tulo!
• Imwani madzi m'malo momwa zakumwa zonunkhira komanso timadziti.
• Gulani zipatso zatsopano m'malo mwa zipatso zamzitini, makamaka mu manyowa.
• M'malo kuwonjezera shuga m'mawa m'mawa, gwiritsani nthochi kapena zipatso.
• Mukaphika, kuchepetsa shuga ndi gawo limodzi mwa magawo atatu. Ingoyesani! Mwina simudzazindikira.
• Yesani kugwiritsa ntchito zonunkhira monga ginger, sinamoni kapena nutmeg, m'malo mwa shuga.
• Yesani kuwonjezera chipatso cha apulosi osaphika m'malo mwa shuga mukaphika.
• Ganizirani ntchito stevia, koma pang'ono. Amakhala wokoma kwambiri, ndiye kuti simukumufuna kwambiri.

Njira zopewera komanso mavuto

Monga tafotokozera pamwambapa, ngati muli ndi matenda a shuga kapena muli ndi zizindikiro zilizonse zomwe zikuwonetsa matenda ashuga, ngati muli ndi mavuto a mtima, khansa, kapena matenda aliwonse, nthawi yomweyo pangani ndi dokotala. Shuga, mwa njira, amatha kuwongola zinthu. Kuzindikira koyenera kenako kudya zakudya zopatsa thanzi komanso zopatsa mphamvu shuga kungachepetse chidwi chanu.

Kuphatikiza apo, shuga imatha kuyambitsa mavuto a chiwindi komanso kunenepa kwambiri. Dokotala wanu komanso wazakudya zakuthupi akhoza kukuthandizani kusintha moyenera muzakudya zanu pakuchepetsa shuga ndikuwonjezera zakudya zopatsa thanzi.

Malingaliro omaliza okhudza kuchuluka kwa shuga womwe umatha kumwa patsiku

Shuga pazonse - kotero kuti wogula asamale! Titha kupewetsa posankha mwanzeru. Zakudya zambiri sizimafunikira shuga kuti zilawe bwino. Pezani nthawi yophunzira kuphika popanda icho.

Kuphika zinthu zophika buledi komanso zakudya zina kunyumba kumathandiza kuchepetsa shuga. Pezani maphikidwe omwe ali ndi shuga pang'ono kapena opanda shuga. Ngakhale poyamba zingaoneke ngati zovuta ngati muziphatikiza, pakapita kanthawi mudzamva bwino ndipo mudzakhala katswiri pofufuza shuga muzakudya.

Pankhani ya kudya shuga tsiku lililonse muyenera kumadya - American Mtima Association akuvomereza kuti amayi ambiri samalandira zopatsa mphamvu zopitilira 100 patsiku kuchokera ku shuga (supuni zisanu ndi imodzi kapena magalamu 20) ndipo zosaposa ma calories 150 patsiku kwa amuna (pafupifupi supuni 9 kapena magalamu 36). Kuchuluka kwa shuga omwe angadye patsiku popanda kuvulaza thanzi - ambiri, owonjezera shuga ayenera kukhala ochepera 10 peresenti ya zakudya zanu.