11 njira zachangu zochepetsera shuga mwanu mwachilengedwe

Zakudya, mapiritsi azakudya, mapulani ophunzitsira kuwotcha mafuta, wophunzitsa zolimbitsa thupi, opaleshoni ya pulasitiki - awa ndi gawo la makampani mabiliyoni ambiri padziko lonse lapansi.

Ma mashopu ogulitsa mabuku ali ndi zambiri zokhala ndi zakudya zosiyanasiyana, malo ogulitsa zakudya samaperekanso zosowa zingapo zomwe zimalonjeza zotsatira zamtsogolo pang'onopang'ono.

Timachita zinthu mwachangu kwambiri komanso timapanga zisankho zambiri zopanda mphamvu kuti tichepetse thupi komanso kukhala ndi thanzi labwino. Koma bwanji ngati kuletsa shuga kwa magazi kungakhale njira yofunika kwambiri yochepetsera thupi?

M'malo mwake, shuga wamagazi amatenga gawo lalikulu kuti munthu athe kutentha mafuta komanso kuchepa thupi.

Ngati shuga wamwazi akwezedwa, ndiye kuti munthuyo ali ndi vuto lokwanira, ndiye chinthu choyambirira kuchita panjira yokweza thanzi ndikuchepetsa thupi ndikuchepetsa magazi.

Phunzirani momwe mungachepetsere shuga lanu lamagazi pogwiritsa ntchito malangizo ochepa osavuta.

Kodi shuga ndimagazi ndi chiyani?

M'mawu osavuta, shuga m'magazi ndiye kuzungulira shuga (kapena shuga) m'magazi.

Nthawi iliyonse tikamadya, thupi lathu limapeza shuga kuchokera kwa chakudya komanso michere ina monga chakudya chimagwidwa m'mimba. Shuga wopangidwa pambuyo poti mafuta atha kulowa m'magazi, pomwe insulin imayamba ntchito yake. Amanyamula shuga kuchokera m'magazi kupita m'maselo, komwe amawagwiritsa ntchito ngati mphamvu.

Ngati mphamvu zamagetsi zikadzapangidwanso, ndipo simunakwanitse, insulin imapangitsa kuti shuga yonse yowonjezera iyambe kuyikidwa m'malo osiyanasiyana a thupi ngati mafuta.

Ngati kuchuluka kwa shuga kumakwezedwa nthawi zonse (komwe kungakhale chifukwa cha kuperewera kwa zakudya m'thupi), kapamba amagwira ntchito pafupifupi nthawi yonseyo kuti apange insulini, chifukwa ndi okhawo amene amatha kuthana ndi shuga wokhazikika.

Musachulukitse thupi ndi shuga

Choyamba, thupi silitha kuthana ndi shuga wambiri panthawi.

Ngati pali zakudya zonse zomwe zimawonjezera shuga m'magazi, thupi limayamba kudzikundikira shuga wambiri m'njira yamafuta ambiri. Pakapita nthawi, thupi limatha kutopa ndikupanga insulin nthawi zonse ndikusiya kuyankha shuga.

Ichi ndi chiopsezo kwambiri chifukwa ndimwazi wambiri wosagonjetseka wamagazi womwe umatha kubweretsa kunenepa kwambiri, matenda osiyanasiyana amitsempha, komanso matenda a shuga a 2.

Ndi shuga wowonjezereka, thupi limakhala losavuta kutentha mafuta, chifukwa m'nthawi iyi amangosunga.

Chovuta china cha shuga wambiri wamagazi (ngati pamwambapa sichinali chokwanira) ndikuti zimathandizira kupanga ndikupereka mahomoni opsinjika - cortisol.

Cortisol imapangidwa chifukwa cha kugwedezeka kwambiri, kupsinjika ndi nkhawa.

Thupi likatulutsa kuchuluka kwamahomoni awa pafupipafupi, kuyesa konse kuti muchepetse thupi kulibe phindu, chifukwa njira yodzikundikira mafuta imayambitsidwa. Iyi ndi njira yoteteza anthu yomwe idayamba kuyambira nthawi ya anthu okhala m'mapanga.

Kuti muyambe kuwotcha mafuta, muyenera kuchotsa zomwe zimayambitsa kuwonjezeka kwa shuga m'magazi. Kusintha kumeneku kuyenera kukhudza chakudya (muyenera kudziwa zakudya zomwe zimachepetsa shuga ya magazi) ndi moyo. Potsitsa shuga m'magazi, mahomoni amalandila ochepa signature kuti asunge shuga mwanjira yamafuta, ndipo mafuta otsalawo adzadyeka mwachilengedwe.

Kutsitsa shuga m'magazi mwachilengedwe

Musaganize kuti zakudya zonse zokhala ndi shuga zimachulukitsa shuga wamagazi.

Thupi lathu limadalira glucose monga gwero lamafuta, kotero kupezeka kwa mafuta m'zakudya ndizofunikira kwambiri kuti mukhale ndi thanzi labwino. Mumangofunika kudya chakudya choyenera chomanga thupi.

Zakudya zamavuto zimaphatikizapo zomwe zimachulukitsa shuga m'magazi mwachangu kwambiri. Chimakhala chakudya chachikulu cha shuga chokhala ndi zinthu zochepa zopindulitsa monga fiber, protein kapena mafuta.

Monga lamulo, izi ndi zinthu zomwe zimakonzedwa mwamphamvu, monga:

• Mkate Woyera
• Zoyera zoyera zamphepete: ma batini, ma donuts, makeke, makeke
• Maswiti
• Soda
• Pasitala
• Zotsekemera zotsekemera
• Mowa

Kumbali inayi, zakudya zomwe zimakhala ndi fiber, protein, ndi mafuta athanzi (zipatso, ndiwo zamasamba, mtedza, ndi mbewu) zimachepetsa kutulutsa shuga m'magazi ndipo sizimakhudza kwambiri shuga.

Izi zikufotokozera kuti ngakhale zipatso zimakhala ndi shuga, zilinso ndi fiber, zomwe zimachepetsa kutulutsa shuga.

Kuti muchepetse njira yochepetsera kunenepa komanso kukonza thanzi lanu, ndikukupatsirani njira 11 zachangu komanso zosavuta komanso njira zamankhwala zothanirana zomwe mungachepetse shuga.

1. Nenani zabwino zakumwa zamafuta

Gawo loyamba komanso lofunikira kwambiri panjira yochepetsera shuga liyenera kukhala kuchepetsa kuchuluka kwa chakudya chomwe chimayambitsa kuchuluka kwa shuga: shuga.

Magwero osokonekera a shuga omwe amayeretsedwa ndi makeke, zakumwa za shuga, ndi mkate.

Kuti muchepetse kumwa kwa shuga wokonzedwa ndi chakudya, werengani malembawo mosamala pazinthuzo. Shuga woyengedwa amabisidwa muzakudya zambiri, ngakhale zolembedwa kuti "zabwino thanzi," monga granola mipiringidzo kapena sosi, kotero samalani.

Choyamba, zinali bwino kusinthitsa mbewu zokhazo. Koma ngati nkotheka kukana chimanga paliponse, izi zithandiza kutsitsa shuga wamagazi ndikuthandizira njira yochepetsera thupi.

2. Sankhani mbewu monga chimanga

Kuti muchepetse shuga m'magazi, ndibwino kuti musadye zomata zosiyanasiyana za mbewu monga tirigu, rye ndi barele.

Izi ndichifukwa choti gluteni ndi puloteni yoyambitsa-thupi yomwe thupi limagaya kwa nthawi yayitali komanso movutikira. Kulephera kwa thupi kugaya gluten kungayambitse kusinthasintha kwa shuga m'magazi. Ngakhale ngati palibe chidwi ndi izi, ndibwino kuti muchepetse kugwiritsidwa ntchito kwake.

M'malo mwake chimangirizo chopanda mafuta ndi mpunga wa bulauni, womwe m'magawo ochepa sangakhudze shuga.

3. Onjezani mapuloteni komanso mafuta athanzi muzakudya zonse

Ngati mukufuna kufatsa shuga wamagazi anu, ndiye kuti mudye mapuloteni komanso mafuta athanzi ndi chakudya chilichonse. Yesani kudya zakudya zophika kunyumba.

Mapuloteni omwe amapezeka mu nkhuku kapena quinoa ndi mafuta athanzi ngati mafuta a kokonati ndi ma avocados amachedwetsa kutulutsa shuga m'magazi, zomwe zimalepheretsa kuchuluka kwa glucose mwadzidzidzi.

5. Chitani zolimbitsa thupi kwambiri

Kuchita masewera olimbitsa thupi ndi njira imodzi yothandiza kwambiri yochepetsera shuga m'magazi, chifukwa amalola maselo kuti achepetse kuchuluka kwa shuga kuchokera m'magazi.

Ngakhale masewera olimbitsa thupi osavuta kwambiri, monga kuyenda, mwachitsanzo, kuchepa kwa shuga m'magazi, pamene kuchita masewera olimbitsa thupi kwambiri, monga kulimba ndi kusinthasintha, kumathandizanso kuti insulini ichuluke.

6. Phatikizaponso sinamoni wina muzakudya zanu.

Zatsimikiziridwa kuti sinamoni ingathandize kukulitsa zotsatira za insulin pa ubongo, mwakutero ikukulira chiwopsezo cha insulin.

Ingowonjezerani sinamoni ku zakudya zomwe mumakonda komanso zakumwa kuti mupeze zabwino zonse za zonunkhira izi.

Sankhani sinamoni mosamala. Sinamoni ya Ceylon imakhala ndi zinthu zomwe zimathandiza kuchepetsa magazi. Ndizothandiza kwambiri. Nyumba zambiri za khofi ndi malo odyera amagwiritsa ntchito ufa wa sinamoni ndi shuga pansi pazakudya zawo.

7. Chepetsani kupsinjika ndikuphunzira momwe mungathane nayo.

Mawu oti "kupsinjika mtima kumabweretsa kukhazikika" ndi mawu olondola kwambiri.

Cortisol ndi mahomoni opsinjika omwe amaletsa thupi kusunga mafuta. Kuchuluka kwa cortisol m'magazi kumathandizira kuwonjezera shuga ndikulepheretsa thupi kutentha mafuta.

Tiyenera kupeza njira zothanirana ndi kupsinjika kuti kuchulukitsa kwa cortisol sikuti kumabweretsa kudzikundikira kwamafuta amthupi.

Yoga, kupuma kwambiri, kusinkhasinkha, kupita kokayenda, kukagula zinthu ndi kuwononga zinthu zilizonse zomwe zingakupangitseni m'moyo wanu kungathandize kuchepetsa zomwe zimachitika mthupi ndikulimbikitsa komanso kutaya mapaundi owonjezera.

8. Sinthani Caffeine ndi tiyi wa zitsamba

Sindikulimbikitsa kudya caffeine tsiku lililonse, ndipo izi zimachitika chifukwa cha momwe zimakhudzira shuga. Caffeine imabweretsa kulumpha lakuthwa m'magazi a magazi, chifukwa chake ngati mumakonda kumwa khofi kangapo patsiku, ndiye kuti zinthu sizili bwino.

M'malo momwa tiyi kapena khofi wokhazikika, yesani mankhwala azitsamba kapena khofi wosakhazikika, womwe ungakuthandizeni kusintha shuga wamagazi ndikuwonjezera mafuta.

9. Idyani Zakudya Zaziphuphu

Monga tanena kale, zakudya zamafuta ambiri zimachepetsa shuga m'magazi ndikuzibwezeretsanso zotsogola, zomwe zimathandizira kuwotcha mafuta.

Magulu abwino kwambiri a fiber ndi zakudya zathunthu, zipatso, ndiwo zamasamba, mtedza ndi mbewu. Yesani kudya zakudya zonse ndi chakudya chilichonse.

11. Gona mokwanira

Kusowa tulo kumawerengedwa kuti ndi mtundu wa nkhawa. Ndipo mukamagona mokwanira, mzukwa wowonjezereka umapangidwa. Ghrelin ndi timadzi tomwe timauza thupi kuti ndiwanjala komanso timawonjezera kulakalaka.

Kuchuluka kwa ma ghrelin kumabweretsa kuti munthu amafunitsitsa kudya ndikudya chilichonse chomwe chimapezeka: maswiti, chakudya chofulumira komanso zakudya zamafuta. Zonsezi pamapeto pake zimapangitsa kuti thupi lizikula komanso kuchuluka kwa shuga m'magazi.

Kuti musamadye nkhawa zanu, mitsempha ndi shuga m'magazi, yesetsani kugona pang'ono ndi maola 7 usiku uliwonse.

Pomaliza

Ngati muphunzira kuyendetsa shuga m'magazi, ndiye kuti posachedwa mumayamba kuchepa thupi ndikuwotcha mafuta anu onse am'mimba, makamaka pamimba.

Kumverera kwanjala kosatha kudzachepa, chifukwa chakudya chomwe mumadya chimayamba kukukhudzani. Mukumva mphamvu zambiri komanso chidwi chofuna kupitilira zina. Osataya mphamvu izi ndikuyamba kuphunzitsa.

Bweretsani shuga m'magazi anu kuti azichita zambiri, osalimbana ndi nkhawa, komanso kuti akhale ochepa.