Kodi ndisiye shuga?

Shuga ndi mafuta oyengereza osakanikirana kwambiri omwe samayimira phindu lapadera lamunthu wamakono. Kugwiritsa ntchito shuga pachakudya kumadalira kwambiri kudalira kwamaganizidwe, komwe kumadza chifukwa chofuna kudzichitira nokha chinthu china chokoma, ndipo pambuyo pake, kwachilengedwe, chifukwa chakufuna kwa glucose chifukwa chotulutsa insulin yambiri m'magazi. Kuzungulira kwa insulin ndi glucose komwe kumakhala kukuwonjezereka kwa magawo a shuga sikuvulaza ndipo kungayambitse kuchepa kwa mtima, kuchepa chitetezo chokwanira, kukula kwa hypoglycemia, kenako matenda a shuga. Kuphwanya bwalo loipa kumatha pokhapokha kuthetsa shuga muzakudya. Momwe mungachite izi ndi kutaya kochepa - onani pansipa.

Pezani chomwe chikuyambitsa vuto lanu

Zakudya zopatsa mphamvu mosavuta ndizothandiza kwambiri serotonin ("mahomoni achisangalalo") omwe thupi limafunikira kuti athane ndi vuto lakelo. Kuzolowera kugwiritsa ntchito shuga ngati njira yothanirana ndi kupsinjika, thupi limadalira gawo lotsatira lokoma, ngati mankhwala. Malinga ndi ziwerengero, zoposa 50% ya dzino lokoma limadalira kwambiri shuga, ndipo kuukana kwake kumayendetsedwa ndi "kuthyoka" kwamphamvu. Popeza tazindikira chifukwa chomwe mumafunira maswiti, ndikosavuta kusinthira kulandira ma serotonin kuchokera kwina (kuchokera pamasewera, zosangalatsa, kucheza ndi anthu abwino): munthu amamvetsetsa kuti chifukwa chovuta chake ndi chizolowezi chabe, ndikusintha.

Tsatirani chakudyacho

Kuti thupi lomwe likufuna glucose lisatulutse kudzipanga m'njira yosavuta, tikulimbikitsidwa kudya zosachepera 4-5 patsiku m'magawo ang'onoang'ono. Izi zithetsa kuwoneka ngati njala yayikulu masana ndikuchepetsa mwayi wakuphwanyidwa ndi kadzakumwa kena kake kotsekemera. Munthawi yakakana shuga, chakudya cham'mawa chimakhala chovomerezeka - ndizosavuta kupewa kupewetsa m'mimba ndimatumbo athunthu, makamaka ngati pali zakudya zamapuloteni (tchizi, nsomba, tchizi cha kanyumba) m'mawa chakudya chomwe chimayambitsa kukhumudwa kwakutali.

Chotsani Shuga Pazakudya Zanu

Zomwe zimapezeka muzakudya za tsiku ndi tsiku ndi maswiti, makeke, chokoleti. Sankhani zomwe mumadya nthawi zambiri ndikuleka kugula. Gawo la shuga pakupanga zinthu monga ketchup, soseji, mpiru ndizovomerezeka, koma ngati munthu akufuna kusiya shuga momwe angathere, ndi bwino kuchepetsa kuchuluka kwa zinthu zotere mumenyu ake.

Patsani zakudya zanu zakudya zamagulu ambiri

Mosiyana ndi kugaya chakudya mosavuta, mafuta ochulukirapo samapangitsa kuti shuga azikula kwambiri, kuti azigaya m'mimba nthawi yayitali ndikuthandizira kuti magazi ayambe kutsika pang'ono m'magazi. Zogulitsa zotere zimakwaniritsa kufunikira kwa thupi kwa chakudya monga othandizira othandizira opatsa mphamvu ndipo samapatula mawonekedwe amanjala ndi zolakalaka maswiti kwa maola 3-4 mutatha kudya. Zomwe zimapangidwa ndi zovuta za caloriyamu ndizopatsa tirigu, nyemba, masamba (phwetekere, zukini, kaloti, anyezi, biringanya, kabichi), zopangidwa ndi ufa wa wholemeal, ndi zina zotere. ayi.

Sinthani zipatso

Zipatso ndiye gwero lofunika kwambiri la shuga, lomwe lingasinthiratu mankhwala oyenga. Ngakhale kuti fructose, kwenikweni, ndi shuga wachilengedwe, ndibwino kuti mudzaze ndi kuperewera kwa zakudya m'thupi, pokhapokha ngati insulin siyofunika kuchitira fructose. Pokana shuga, madokotala amalimbikitsa kusintha chidwi chawo ku zipatso, zipatso zouma ndi uchi - zimakulitsa shuga m'magazi mpaka pang'ono ndipo zimakwaniritsa kufunika kwa maswiti.

Siyani zakumwa zoopsa

Kukana shuga mu mawonekedwe ake achikhalidwe ndi confectionery, anthu ambiri amalakwitsa kupitiliza kumwa zakumwa zoziziritsa kukhosi, zotsekemera, zakumwa zamasewera, tiyi wokoma ndi khofi. "Ma Liquid calories" ndiwopanda tanthauzo: mwachitsanzo, mu malita 0,5 a mandimu muli pafupifupi 15 tsp. shuga pamtengo wotetezeka wa 6 tsp. patsiku. Malinga ndi madotolo, 1 lita imodzi ya zakumwa zoledzera patsiku zimawonjezera chiopsezo chotenga matenda a shuga kwa ana ndi 60%, ndi amayi azaka zapakati - mwa 80%.

Sinthani pang'onopang'ono

Kukana shuga sikuyenera kukhala limodzi ndi kusokonezeka kwakuthupi kapena kwamaganizidwe kopitilira malire ovomerezeka - chizungulire, kunjenjemera kumalire, kukhumudwa. M'milandu iwiri yoyambirira, tikulimbikitsidwa kukaonana ndi dokotala: thanzi labwinobwino limatha kukhala chizindikiro cha kusowa kwa metabolic, komwe, ndi choletsedwa kwambiri pakudya shuga, koyamba kumadziwonetsa kapena kumakulirakulira. Chili cholondola kwambiri kusinthira ku chakudya chopatsa thanzi pang'onopang'ono, ndikuwona kusintha kwa thupi. Ngati kusowa kwa shuga m'zakudya kumapangitsa kuti pakhale nthawi yayitali nkhawa, kusowa chidwi kumatanthawuza kuti zomwe sizinakulimbikitseni, sizovuta kuti psyche ipirire kusintha kwake. Kutsika pang'onopang'ono kwa gawo la shuga muzakudya kumapangitsa kusintha kuchokera ku "moyo wokoma" kupita kuumoyo wopanda thanzi komanso wopambana.

Kanema wochokera pa YouTube pamutu wankhani:

Maphunziro: Yoyamba University State Medical University yotchedwa I.M. Sechenov, wapadera "General Medicine".

Kodi mwapeza cholakwika m'mawuwo? Sankhani ndikusindikiza Ctrl + Lowani.

Mimba ya munthu imagwira ntchito yabwino ndi zinthu zakunja komanso popanda chithandizo chamankhwala. Madzi am'mimba amadziwika kuti amasungunula ngakhale ndalama.

Poyesera kuti wodwala atuluke, madokotala nthawi zambiri amapita kutali kwambiri. Ndiye, mwachitsanzo, Charles Jensen wina mzaka kuyambira 1954 mpaka 1994. adapulumuka ntchito zopitilira 900 neoplasm.

Malinga ndi asayansi ambiri, mavitamini zovuta ndizothandiza kwa anthu.

Mankhwala ambiri poyamba anali ogulitsidwa ngati mankhwala osokoneza bongo. Mwachitsanzo, a heroin adagulitsidwa ngati mankhwala a chifuwa. Ndipo cocaine adalimbikitsidwa ndi madokotala ngati opaleshoni komanso ngati njira yowonjezerera kupirira.

Asayansi ochokera ku Yunivesite ya Oxford adachita maphunziro angapo, pomwe adazindikira kuti zamasamba zimatha kukhala zovulaza ku ubongo wa munthu, chifukwa zimapangitsa kuchepa kwa unyinji wake. Chifukwa chake, asayansi amalimbikitsa kuti asachotsere konse nsomba ndi nyama muzakudya zawo.

Pochezera pafupipafupi pakama pofufuta, mwayi wokhala ndi khansa yapakhungu umawonjezeka ndi 60%.

Munthu aliyense samangokhala ndi zala zapadera, komanso chilankhulo.

Ntchito yomwe munthu samakonda imakhala yovulaza psyche yake kuposa kusowa kwa ntchito konse.

Mankhwala odziwika bwino "Viagra" adapangidwa poyambirira pochizira matenda oopsa.

Chiwindi chanu chikasiya kugwira ntchito, imfa imatha pakatha tsiku limodzi.

Ku UK kuli lamulo malinga ndi momwe dokotala wothandizira amatha kukanirana opaleshoni ngati atasuta kapena wonenepa kwambiri. Munthu ayenera kusiya zizolowezi zoipa, kenako, mwina, sangafunikire opaleshoni.

Poyamba zinkakhala kuti kumatheka kumapangitsa thupi kukhala ndi mpweya wabwino. Komabe, izi zidatsutsidwa. Asayansi atsimikizira kuti ukamadzuka, munthu amazizira ubongo ndikusintha magwiridwe ake.

Malinga ndi kafukufuku wa WHO, kuyankhulana kwa theka la ola limodzi pafoni kumawonjezera mwayi wokhala ndi chotupa muubongo ndi 40%.

Caries ndimatenda ofala kwambiri padziko lonse lapansi omwe ngakhale chimfine sangathe kupikisana nawo.

Kuphatikiza pa anthu, cholengedwa chimodzi chokha padziko lapansi - agalu, omwe ali ndi vuto la prostatitis. Awa ndi abwenzi athu okhulupilika kwambiri.

Polyoxidonium imakhudza mankhwala a immunomodulatory. Imagwira mbali zina za chitetezo chamthupi, potero zimathandizira kukulitsa kukhazikika kwa.

Kodi tikulandira shuga?

M'modzi mwa iwo omwe adachita mantha ndi izi komanso kutsutsana ndi shuga owonjezera muzakudya ndi a Dr. Robert Lustig, a endocrinologist komanso wofufuza pa Yunivesite ya California ku San Francisco (UCSF). Adalemba buku lotchedwa Fat Chance: The Hired True About Sugar, momwe amalitcha shuga kuti ndi poizoni ndipo akuti kudalira shuga ndikotheka.

Kafukufuku wa 2008 wochitidwa ndi akatswiri asayansi a Princeton adapeza kuti makoswe omwe amasinthidwa ndi zakudya zamafuta owonetsa shuga akuwonetsa zizindikiro za kudya kwambiri, kufunafuna chakudya nthawi zonse, komanso zizindikiro zongowonjezera pamene akuchepetsa shuga muzakudya zawo.

“Tidzidziletsa. Tiyenera kuchotsa shuga m'miyoyo yathu. Shuga ndiopseza, osati chakudya. Makampani ogulitsa zakudya adapanga kukhala chakudya chifukwa akufuna kuti mugule zambiri. Uku ndiye mbedza yawo. Ngati wopanga amapanga phala ndi morphine kuti atengere malonda ake, munganene chiyani za icho? Koma nawonso amatero ndi shuga, "atero Dr. Lustig pokambirana ndi The Guardian.

Gawoli limagawidwa ndi ena otchuka. Mwachitsanzo, Gwyneth Paltrow m'bulogu lake lotchuka adati mwayi wokhala ndi vuto logonana ndi zina mwazifukwa zomwe zidamulepheretsa shuga kwathunthu komanso kwathunthu. Wosewera adalemba kuti: "Shuga amachita zomwezo mu ubongo monga momwe zimakhalira ndimankhwala ambiri. Shuga ndi njira yovomerezeka yothandizirana, yovomerezeka pamiyeso yoopsa. ”

Ziwerengero zikuwonetsa kuti aku America ndi dziko lokonda shuga. Malinga ndi US CDC, mu 2005-2010, anthu achikulire aku America adalandira 13% yazakudya zonse zopezeka m'makola awo chifukwa cha shuga wowonjezera, ndipo kwa achinyamata ndi ana chiwerengerochi chafika 16%.

Zizindikiro izi zimaposa malire a WHO omwe adalimbikitsa. Palibe zopitilira 10% zama caloric azakudya za tsiku ndi tsiku zomwe zimayenera kugwera pa zomwe zimatchedwa "zaulere", kuphatikizapo zachilengedwe ndi zina zowonjezera.

Koma asayansi ena ali okonzeka kutsutsa izi. Mwachitsanzo, mu 2014, Pulofesa Wayne Potts ndi anzawo ku University of Utah adanena kuti ngakhale bungwe la WHO limalimbikitsa shuga yaulere imatha kukhala yovulaza thanzi la munthu. Kuyesa kwa mbewa kwawonetsa kuti kuchuluka kwa shuga mu zakudya kumafupikitsa moyo ndikuwononga thanzi la nyama.

Zotsatira zomwe zingakhalepo chifukwa chokana shuga

Malipoti ochokera kwa ofufuza angapo za zovuta zaumoyo wa shuga zapangitsa kuti WHO ibwereze zomwe yalimbikitsa chaka chatha. Bungweli lidaganiza zokhazikitsa shuga wokwanira pachakudya cha tsiku ndi tsiku (mwa zomwe zili ndi zopatsa mphamvu) pa 5% m'malo 10%.

"Cholinga cha chisankho chobwereza malingaliro pazakudya za shuga chinali kuchepetsa chiopsezo cha matenda omwe sangatengeke kwa akulu ndi ana, kuyang'ana kwambiri kupewa ndi kuwongolera kunenepa kwambiri komanso thanzi la mano," akatswiri a WHO adalongosola.

Akatswiri ambiri, akatswiri azakudya, komanso otchuka monga a Gwyneth Paltrow asintha mwadzidzidzi chakudya chomwe alibe shuga. Koma ndizovomerezeka bwanji komanso ndizotetezeka bwanji? Ndipo kodi ndizotheka kudya monga momwe ziliri?

Katswiri wodziwika bwino wa zamankhwala otchuka Leah Fitzsimmons wa ku Yunivesite ya Birmingham adati pokambirana ndi Daily Mail: "Kuchotsa mashuga anu onse kuchokera pachakudya chanu ndi cholinga chovuta kwambiri kuzikwaniritsa. Zipatso, ndiwo zamasamba, mkaka ndi zina, mazira, mowa ndi mtedza - zonsezi zimakhala ndi mashuga achilengedwe, zomwe zikutanthauza kuti kuphatikiza nyama simudzakhala ndi chakudya. Chakudya chopatsa thanzi. ”

Anthu ambiri omwe amasiya shuga amatembenukira m'malo a shuga. Koma asayansi amakayikira phindu lathanzi la chisankho chotere.

Kafukufuku waposachedwa wofalitsidwa ndi magazini ya Nature adawona kuti saccharin, sucralose ndi aspartame amathandizana mwanjira yapadera ndi microflora yamatumbo, ndikuwonjezera chiopsezo cha kunenepa kwambiri ndi matenda ashuga. Kuphatikiza apo, kugwiritsa ntchito mankhwala okometsetsa kwa nthawi yayitali kumalumikizidwa ndi kunenepa kwambiri, m'mimba kunenepa kwambiri, kulolerana kwa glucose komanso milingo yayitali ya glycated hemoglobin.

“Kuphatikiza pa kusintha kwina kwa zakudya m'thupi la anthu, kumwa mankhwala otsekemera kwambiri kumapangitsa kuti anthu azinenepa kwambiri komanso azikhala ndi matenda ashuga. Zotsatira zake zikuwonetsa kuti zokometsera zakumaso zitha kuphatikizidwa ndi mliri wapadziko lonse wa matenda awili, ”adamaliza olemba kafukufukuyu.

Shuga imatha kukhala gawo la chakudya chopatsa thanzi.

Masiku ano, akatswiri ambiri amalangiza kuti asamaisiyane shuga kwathunthu pachakudya chawo, koma kuti akhale gawo la chakudya chopatsa thanzi. Ena mwa iwo amazindikira zabwino za shuga.

Monga zinthu zina zonse zopatsa mphamvu, shuga amayenera kukhala gawo la chakudya chopatsa thanzi, komanso kuphatikizidwa. Shuga nthawi zambiri amathandizira kuti zakudya zina zizikhala zosangalatsa, ndipo zimapangitsa kuti pakhale zakudya zosiyanasiyana, ”akutero Dr. Alison Boyd, Director of Sugar Nutrition UK.

Ofufuza ena amati shuga ndi yofunika kwa ife. Mwachitsanzo, Dr. David Katz, mkulu wa Yale University Center for Preventive Research, amatcha shuga kuti "mafuta omwe amakonda" m'thupi la munthu.

“Mimbulu imathandizira pa chakudya chathu. Kupatula apo, pali chiyani choti mukhale wathanzi ngati simusangalala ndi nthawi imodzi? ”Anatero wasayansi wina wa CNN.

American Heart Association (ANA) yalangiza azimayi kuti asamadye shuga osaposa 6 patsiku, omwe amafanana ndi 100 kcal. Kwa abambo, chizolowezi sichiyenera kupitilira supuni 9, kapena 150 kcal. Akatswiri a ANA sakugwirizana ndi zonena zakufunika kogwiritsa ntchito zinthu za gululi. Amati popanda iwo, thupi lathu limatha kugwira ntchito moyenera. Ndipo shuga wowonjezera amatchedwa "zopatsa mphamvu zopatsa mphamvu zopanda phindu."

Koma ngakhale ku ANA safuna kuti kuthetsedwe kwathunthu kwa shuga muzakudya.

Malangizo ena osavuta

Ngakhale shuga atha kukhala gawo la chakudya chopatsa thanzi, Dr. Katz achenjeza kuti masiku ano anthu ambiri omwe akutukuka amadya kwambiri izi.

Chifukwa chake, akatswiri azakudya amalangizidwa kuti atsatire malangizo a ANA awa:

• Chepetsani kuchuluka kwa shuga omwe mumawonjezera mukudya ndi zakumwa zanu, monga tiyi ndi khofi.
• Sinthani zakumwa ndi shuga (cola) ndi zakumwa zofananira popanda shuga kapena zochokera pa zotsekemera.
• Yerekezerani kapangidwe kazinthu zogulitsa mgolosale, kupereka zomwe zimakonda shuga.
• Yesani kusintha shuga m'maphikidwe ndi zowonjezera kapena zonunkhira (sinamoni, ginger, vanila).
• Mukaphika shuga, muchepetse kuchuluka kwake mu Chinsinsi pofika 1/3.
• Osamawonjezera shuga pachakudya chanu cham'mawa - bwino muthe zipatso.

Kodi ndichifukwa chiyani aliyense amakonda maswiti?

Nditangobwerera kunyumba ndikatha ntchito ndipo mwana wanga wamwamuna, yemwe panthawiyo anali ndi zaka zisanu ndi ziwiri, adalumphira kundikakumana ndi ponde. Adandifunsa pakhomo kuti: “Amayi, kodi mwagula maswiti?” “Ayi,” ndinamuyankha. Anandiyang'ana mokhumudwa komanso mozama kwambiri nati: "Ndiwe mayi wanji? "

Nkhani yoseketsayi imatsimikiziridwa ndikuti ana amakonda maswiti, komanso achikulire nawonso.

Kupatula apo, chakudya chathu choyamba chimakonda kukoma. Ndipo kukoma uku kudzalumikizananso kwa ife ndi malingaliro otonthoza, chisamaliro ndi chitetezo, chomwe khanda limayambitsidwa ndi njira yodyetsera, kukhala mu bere la amayi.

Kuphatikiza apo, m'kusintha, chidziwitso chathu chopezeka kuti chakudya chokoma chimatipatsa mphamvu zambiri chatilimbitsa, zomwe zikutanthauza kuti zithandizira moyo wathu nthawi yayitali.

Kodi zovulaza kudya shuga wambiri

Tsopano shuga, kuyika pang'ono pang'ono, sikuyenera kuyesedwa. Ndiwonso mankhwala omwe amachititsa kuti munthu azidwala kwambiri, mwachitsanzo, cocaine, ndipo, makamaka, ndiye woyambitsa pafupifupi zovuta zonse zaumoyo.

Ambiri amalimbikitsa kupatula shuga kwathunthu ku zakudya.

Kwa zaka 30 mpaka 40 zapitazi, takhala tikuchitira umboni mobwerezabwereza momwe chinthu china chimasinthidwira kuti ndi "fiend helo".

Poyamba, uwu ndi mchere, womwe umatchedwa kuti kufa koyera, ndipo udalimbikitsa kuti usasungire mchere. Kachiwiri, awa ndi mafuta, omwe adayesetsa kuti awachotse mu njira iliyonse, kenako ndikukonzanso. Kachitatu, awa ndi mazira, omwe amawonedwa kuti ali ndi vuto la cholesterol yayikulu (komabe, pambuyo pake zidadziwika kuti thupi limatulutsa cholesterol yake mosasamala kanthu za chakudya chomwe chimadyedwa).

Ndikuwona mu "njira iyi yolimbana ndi shuga" kuyesanso kwina komwe kungatipangitse kukhala ndi vuto limodzi pazovuta zathu zonse, kuzisiyira ndipo potero kumachepetsa nkhawa.

Kuphatikiza apo, machitidwe omwe amachitika chifukwa cha zomwe "ali ndi mlandu", zomwe ndi zodalirika, monga momwe tikuwonekera kwa ife, tidziteteza ku kuwonongeka kwa matenda a shuga, kunenepa kwambiri, kukalamba msanga komanso khansa.

Kuchuluka kwa shuga sikuvulaza thanzi

M'malo mwake, ngati tiyesera kuthetsa kwathunthu shuga m'zakudya zathu, izi zimabweretsa chakudya choperewera, chifukwa ndiye kuti tidzafunika kusiya zipatso, mkaka ndi ndiwo zamasamba, chifukwa zonse zimakhala ndi shuga. Palibe zakudya zoyenera zomwe zingakambidwe pano, poganiza kuti munthu aliyense wamkulu ayenera kudya mpaka theka la kilogalamu ya zipatso tsiku lililonse!

Ponena za shuga woyengeka, yemwe amayimirira patebulo lathu ndipo amapezeka muzinthu zambiri zamkati mwakuzama, kugwiritsa ntchito kwake kuyenera kukhala kochepa.

Bungwe Loona za Umoyo Padziko Lonse silikulimbikitsa kuti ana azaka zosaposa ziwiri azigulitsa. Ndipo achikulire ayenera kuchepetsa kugwiritsa ntchito shuga wambiri woyenera mpaka magawo khumi kapena ochepera pachakudya cha tsiku ndi tsiku a kalori.

Ndiye kuti, ngati chizolowezi chanu ndi 1500 kcal patsiku, ndiye kuti mafuta osavuta amatha kuwerengetsa osaposa 150 kcal, omwe ali ofanana ndi chokoleti 2-3 kapena supuni zisanu ndi ziwiri za shuga.

Kukana shuga

Kupereka shuga kumatha kukhala kovuta ngati kusiya ndudu ndi mowa. Zomwe thupi lathu limachita zitha kukhala zosayembekezereka kwambiri.

Zotsatira zoyipa zimatha kuchitika mwanjira zosasangalatsa. Mwachitsanzo, mutha kuwona kutopa kwachilendo ndikutha kumva kufunikanso kwina komanganso khofi. Mutha kumva kupwetekedwa mutu, komanso kufulumira kukwiya komanso kukwiyirana popanda chifukwa chomveka.

Nthawi zina, iwo amene adasiya shuga amakhala ndi nkhawa komanso amakhala ndi nkhawa.

Kuti mupewe nthawi zambiri zosasangalatsa zomwe tafotokozazi, ndibwino kusiya shuga ndi zakudya zovulaza pang'onopang'ono.

Yambani posiya zakudya zochepa za shuga zomwe mumazolowera kudya tsiku ndi tsiku ndipo pang'onopang'ono mudzafika poti muthane ndi zakudya zonse zokhala ndi shuga.

Izi zimalimbikitsidwa makamaka ngati kudya maswiti muzakudya zanu zatsiku ndi tsiku kupitirira zomwezovomerezedwa ndi akatswiri.

Chodabwitsa, kumva kutopa ndi kuchepa kwa mphamvu kutsata kukana kwa shuga kudzasinthidwa pokhapokha posintha mawonekedwe, thanzi lanu, komanso matupi athunthu.

Nazi zina mwazosintha zina zomwe zidzachitike mthupi mwanu mukasiya zinthu zovulaza m'zakudya zanu:

Zokhudza shuga pamtima

1. Kuwongolera thanzi la mtima

Malinga ndi American Heart Association, kuchuluka kwa shuga komwe amayi amalimbikitsa tsiku lililonse ndi pafupifupi supuni 6, koma kwa anthu akuluakulu kuchuluka kumeneku kumapitilira pafupifupi katatu.

Popeza pali zinthu zambiri zomwe shuga amapezeka mwachilengedwe zimatipangitsa kuti tizitha kudya shuga wovomerezeka, motero zimavulaza thupi lathu.

Mukakana shuga, mtima wanu umagunda kwambiri komanso wathanzi. Ndipo izi sizikokomeza.

Kupatula apo, shuga ndi imodzi mwazinthu zomwe zimabweretsa chiopsezo chokhala ndi matenda amtima.

Izi zikutanthauza kuti pochepetsa kudya shuga, timathandizira kuti gawo la insulin mthupi lathu limakwera, pambuyo pake dongosolo lamanjenje lomvera limayambitsidwa.

Zomwe, zidzayambitsa matenda a kuthamanga kwa magazi, komanso kugunda kwa mtima.

Chodabwitsa ndichakuti, mwezi umodzi mutha kuzindikira zomwe zasintha. Mankhwala a cholesterol adzatsika ndi 10 peresenti, ndipo kuchuluka kwa triglycerins kutsika mpaka 30 peresenti.

Lumikizani shuga ndi shuga

2. Chiwopsezo cha matenda a shuga chimachepa

Sichinsinsi kwa munthu aliyense kuti popereka shuga, mumachepetsa kwambiri mwayi wanu wokhala ndi matenda ashuga.

Chiwopsezo chokhala ndi matenda a shuga chimatha ngati mungachotse izi zotsekemera muzakudya zanu.

Ndikofunikanso kuganizira kuti zakumwa zina, monga Coca Cola, zilinso ndi shuga.

Mwa kuwasiya, mumathandizanso kuchepetsa matenda a shuga ndi 25 peresenti.

Ngati mumamwa zakumwa kapena zipatso, poganiza kuti ndi njira zina zopatsirana ndi zakudya zina, ndiye kuti mukulakwitsa. Chiwopsezo cha matenda a shuga chikuwonjezereka ndi 30 peresenti mwa anthu omwe amamwa magalasi oposa awiri a zakumwa tsiku lililonse.

Chifukwa chake, kuyambitsa zakumwa zazipatso kapena timadziti mu zakudya, inu, mukusintha shuga wina kukhala wina.

Ndikofunika kumvetsetsa kuti kudya chiphe choyera kumayambitsa kuphatikizidwa kwa mafuta omwe amaikidwa kuzungulira chiwindi.

Izi, zimapanga malo abwino kwambiri opanga insulin, komwe ma cell a thupi lathu sapereka chilichonse pakachitika insulin.

Insulin imapangidwa m'thupi lathu, koma maselo amthupi amayamba kugonjetsedwa ndi insulin yachilengedweyi ndipo amalephera kuigwiritsa ntchito moyenera. Izi zimabweretsa hyperglycemia ndi kukula kwa matenda oyipa - matenda ashuga.

Zotsatira za shuga pamankhwala

3. Kusintha kwadongosolo

Kuwongolera kusintha kwanu sichinthu chomwe mungathe kumva nthawi yomweyo mukangopereka shuga. M'malo mwake, kumayambiriro kwa izi mudzamva kusweka ndi machitidwe oyipa.

Komabe, nthawi yovuta kwambiri ikatha, mudzamva bwino. Kafukufuku adawonetsanso kuti kumwa kwambiri zitini za Coca Cola patsiku kumakulitsa mwayi wopsinjika ndi pafupifupi 40 peresenti.

Chifukwa chake, sizosadabwitsa kuti mchere, zosefukira zotsekemera, zakumwa zingapo zotsekemera, nyama zowotchera, ndi mafuta ena oyeretsa nthawi zambiri zimathandizanso.

Mafuta ochulukirapo angapangitse kutsekedwa kwa mgwirizano wamatumbo ndi ubongo, zomwe, zimatha kubweretsa zotsatira monga nkhawa komanso ngakhale schizophrenia.

Kuti mupewe mavuto akulu osinthika omwe amayamba chifukwa cha kudya kwambiri shuga, zimakhala zomveka, ngati simutaya shuga kwathunthu, ndiye kuti muchepetse kumwa kwake.

Zotsatira za shuga kugona

4. Kugona kumawongolera bwino.

Mukakana shuga, kugona kwanu kudzasintha kwambiri.

Choyamba, zimakhala zosavuta kuti mugone. Kachiwiri, zimakhala zosavuta kuti mudzuke m'mawa. Kudzimva kugona komwe kumatsatana ndi omwe amamwa shuga kumatha.

Pankhaniyi, simukufunikiranso kugona. Kugona kwanu usiku kumakwanira, kotero kufunika kopuma nthawi ya nkhomaliro kapena masana kumatha.

Hormonol ya m'mimba imalowa m'magazi a anthu, ndikupanga mphamvu zowonongera. Chifukwa chake, kukanidwa kwa chiphe choyera kumawonjezera zokolola komanso chogwira ntchito mwanjira yanu ya tsiku ndi tsiku.

Kupanda mphamvu kumatha kudzimiranso mukasiya shuga ndi zinthu zomwe zili momwemo.

Ndizodziwika bwino kuti anthu oposa kotala onse ali ndi mavuto a shuga, omwe amadziwika kuti ndi vuto lachiwiri logona. Koma anthu ambiri omwe ali ndi vutoli samakayikira ngakhale pang'ono kuti chomwe chimayambitsa vuto la kugona ndichochuluka shuga.

Anthu ena ali ndi chizolowezi chakudya kasanu mpaka kasanu ndi kamodzi patsiku. Zakudya zazing'ono zimatha kukonza thanzi la anthu omwe ali ndi hypoglycemia.

Komabe, ikafika nthawi yogona, mavuto akulu amayamba. Anthu sangathe kugona. Mukangozolowera thupi lanu pakudya maola awiri aliwonse, kupita kukagona ndikuyembekeza kupumula kwa maola 8-9 kumakhala kosatheka kapena kovuta kwambiri.

Thupi laumunthu limapangidwa kuti liwotche mafuta nthawi yogona, koma limawotchedwa pang'onopang'ono kuposa nthawi yodzuka. Thupi limafunikira nthawi yochulukirapo kuti ligwire ntchito imeneyi.

Komabe, ngati munthu ali ndi shuga wambiri, thupi lathu limayamba kuthana nalo, motero zimamuvuta kuti atenthe mafuta.

Horoni cortisol imalowa m'magazi, yomwe imapulumutsa mphamvu zanu. Chifukwa chake, kusiya shuga kumawonjezera phindu pantchito yanu ya tsiku ndi tsiku.

Momwe shuga imakhudzira kukumbukira

5. Mukhala bwino kukumbukira zambiri.

Mudzaona momwe kukumbukira kwanu kumakulira bwino mutachotsa shuga muzakudya zanu.

Shuga wambiri amatha kuchititsa kuiwalika komanso kuiwala.

Mukapitiliza kugwiritsa ntchito shuga mosasamala, mutha kulandira matenda oopsa a ubongo, akutero akatswiri.

M'malingaliro awo, ndi shuga omwe amachititsa kuti timakumbukire. Izi zikuwoneka ndi kafukufuku wa asayansi ku Yunivesite ya California.

Kuphatikiza apo, kugwiritsa ntchito mosalamulirika kumakhudza luso lanu lophunzirira komanso kuthekera kwanu kudziwa. Maluso awa amawonongeka pang'onopang'ono ngati simuleka ndikuyamba kudya shuga wambiri.

Zotsatira zake pa bongo lathunthu zimakhala zoipa. Zimatsimikiziridwa kuti shuga imasokoneza magwiridwe antchito a maselo a thupi la munthu.

Kafukufuku wina wasayansi amafotokoza kuyesera komwe kunawonetsa kuti zakudya zomwe timadya zimakhudza luso lathu lakuzindikira.

Zakudya zomwe zimakhala ndi shuga ndipo ndizambiri mu fructose zimawononga thanzi.

Metabolic Syndrome kapena MetS ndi mgwirizano wodziwika pakati pakudya shuga wambiri ndi kuwonongeka kwa ubongo, komanso chifukwa chowonjezera kunenepa kwambiri.

Komabe, kulumikizana kwa thanzi la m'maganizo nthawi zambiri kumanyalanyazidwa. Popeza, pafupifupi, anthu ena amadziwika kuti amadya shuga kuchulukirapo kawiri tsiku lililonse kuposa momwe madokotala amalola, zitha kulingaliridwa kuti zotsatira zazitali za chinthucho pazogwira ntchito muubongo ndizowopsa.

Mphamvu ya shuga pa kunenepa

Chotsani mapaundi owonjezera? Zosavuta!

Kuchepetsa thupi kumatha kuchitika mwachangu kuposa momwe mungaganizire. Ingochepetsani shuga wanu wambiri kapena chotsani kwathunthu muzakudya zanu.

Thupi limamwa shuga mosavuta komanso mwachangu, komabe, izi sizothandiza m'zakudya zilizonse. Thupi likamadya shuga, kupanga insulin kumakulanso.

Insulin, imathandizanso kuti thupi lisagwiritse ntchito mafuta ngati mafuta, pomwe kusintha kwa shuga kukhala mafuta ndikulemera kwakukulu ndizotsatira zake zonse.

Pochotsa shuga kuzakudya zanu, simudzangokhazikitsa njira zonse zogwirizanirana ndi insulin, komanso kuti muchotse zopatsa mphamvu zochulukirapo, zomwe zikutanthauza kuti mapaundi owonjezera.

Akatswiri amati shuga mukamadya kwambiri, thupi lanu limachepetsa mphamvu, chifukwa mmalo mongomenyana ndi zopatsa mphamvu, thupi lanu limagwiritsa ntchito mphamvu zake kuthana ndi shuga.

Chifukwa chake, kuchotsa chinthu choyipachi muzakudya zanu, monga bonasi ina, mupeza "zotsatira zoyipa" - kuchepetsa kuchuluka kwa zopatsa mphamvu komanso kuchepa thupi.

Simufunikanso kukhala katswiri wazamasamu kuti mumvetsetse izi: mukasiya shuga, mumangodya zopatsa mphamvu zopitilira 200-00 patsiku, zomwe zidzakuthandizani kuti mutaye ma kilogalamu 5-6 m'miyezi ingapo.

Gwirizana, zotsatira zabwino kwambiri.

Zotsatira za shuga pakhungu

7. Udzawoneka watsopano komanso wotsalira

Kukana shuga kumatha kukupangitsa kuti ungatayike pang'ono zaka.

Kuyambira pa nkhope yanu mpaka kumapeto ndi thupi lanu, mudzaona zosintha zomwe zidzakuchitikireni posachedwa.

Chowonadi ndi chakuti shuga amakhala ndi madzi osokoneza thupi. Mothandizidwa ndi izi, thupi limayamba msanga. Kuperewera kwa chinyezi kumabweretsa kukalamba khungu lathu.

Tikamanyowetsa khungu lathu, limakhalapobe lacheperanso komanso lokongola.

Kuphatikiza apo, shuga imawononga collagen, yomwe imayambitsa kuthamanga kwa khungu lathu. Kuperewera kwa zinthuzi kumabweretsa chakuti khungu limataya kutanuka ndi mawonekedwe.

Zizindikiro zina zokhala ndi shuga wambiri pamaso zimaphatikizira mabwalo amdima pansi pa maso, kutupa, ndi kutupa. Cholinga cha kutupa chimayambitsa ziphuphu ndi ma mutu akuda.

Kukana shuga, mudzaona kusintha pakatha masiku 3-4.

Kusintha kudzakhala kwabwino, gland ya sebaceous pakhungu lamafuta izayamba kugwira ntchito moyenera, nkhopeyo idzakhala yowonjezera madzi, ndipo kuchuluka kwa makwinya kumachepa.

Simungafunenso zonona zanu za ziphuphu.

Monga tafotokozera pamwambapa, chimodzi mwazomwe zimayambitsa ziphuphu kumakhala kutupa kwakanthawi mthupi. Ndipo shuga ndi malo enieni osakira otupa.

Mukachulukitsa shuga wanu ndimabowo ochepa patsiku, kuchuluka kwa kutupa kumawonjezeka kwambiri ndi 85% m'milungu itatu.

Masamu osavuta oterewa akuwonetsa kuti kusiya botolo laola tsiku lililonse kapena kapu ina yowonjezera yokometsera supuni zitatu za shuga, mumapulumutsa pochotsa zodzola mafuta.

Mphamvu ya shuga pa chitetezo chathupi

8. chitetezo chanu cha mthupi chimakulanso mphamvu.

Chitetezo chanu cha mthupi chidzagwira ntchito bwino mutasiya shuga. Chotsani izi pachakudya chanu ndipo mudzayamba kumva bwino.

Malinga ndi kafukufuku m'mbuyomu mu 1973, shuga amathandiza maselo oyera kuti asiye kukwaniritsa ntchito yawo yoletsa mabakiteriya oyipa.

Kuphatikiza apo, zotsatira za kafukufuku womwewo zimanena kuti nyenyezi sizimakhudzanso maselo oyera. Chifukwa chake zitha kulingaliridwa kuti mbewu monga chimanga ndi mbewu sizimavulaza thupi monga shuga.

Kuti chitetezo cha mthupi chizigwira ntchito pamlingo wapamwamba kwambiri, momwe mungathere ndikuchotsa shuga aliyense wokonzedwa, komanso zinthu zomwe zili nazo.

Ngakhale sizovuta kuthana ndi shuga, chitetezo chanu cha mthupi chikuthokoza ngati mutero.

Zotsatira za shuga pa kamvekedwe konse

9. Kodi mumakhala ndi mphamvu zambiri?

Mukachotsa shuga muzakudya zanu, mungamve mphamvu zambiri, ngakhale izi sizichitika mwachangu.

Mumva mphamvu zambiri kuposa momwe mudataya shuga. Koma zikuyenda bwanji? Kupatula apo, tonse tikudziwa kuti shuga woyengetsa yemwe amatipatsa mphamvu mphamvu.

M'malo mwake, kusintha kwamphamvu kumachitika pamene shuga ayamba kulowa m'thupi lanu.

Ngakhale zili choncho, munthu sayenera kuyembekezera kuti izi zichitike kwa nthawi yayitali.Kudya mobwerezabwereza shuga kumavulaza thupi lanu, kuchepetsa mphamvu yake yosintha chakudya kukhala mphamvu, komanso kusokoneza kagayidwe koyenera.

10. Mumaphunzitsa zolimba

Shuga, monga fodya ndi mowa, umaletsa.

Ichi ndichifukwa chake anthu ena sangakhale opanda maswiti. Nthawi zambiri mumatha kumva kuchokera ku dzino lokoma kuti sangakhale opanda mchere, ndipo amadalira kwambiri.

Kufuna maswiti nthawi zina kumakhala kwamphamvu kuposa kudalira ndudu kapena zakumwa zoledzeretsa.

Kufunitsitsa kwa maswiti nthawi zambiri kumatha kukhala kosatha. Pakukana maswiti, china chofanana kwambiri ndi zomwe zimadziwika kuti "kuthyolako" kwa osokoneza bongo zimachitika.

Kuletsa kuyamwa kuchokera ku shuga nthawi zina kumachitika kwambiri komanso ngakhale kupweteka kwambiri ngati kukana fodya.

Komabe, kuwonjezera pazabwino zonse zomwe mumamva pa thanzi lanu, kusiya shuga, mumakulitsa ndikulimbitsa mphamvu yanu.

Kupatula apo, munthu wolimba mtima yekha ndi amene angathe kusiya zomwe anali nazo kale.

Mphamvu ya shuga pamafupa

11. Ululu wophatikizika ndi kutupa zimachepa pamene misempha ya shuga ikuchepa.

Mashufu oyezedwa komanso okonzedwa amatha kuyambitsa kapena kuthandizira kutupa m'njira zosiyanasiyana.

Kuphatikiza pa zovuta za autoimmune, kuwonjezeka kwa shuga m'thupi kumapangitsa kuti insulin iwonjezeke, ndipo insulin imatha kuyambitsa kutupa, komwe kumayambitsa kupweteka kwapakati, komanso matenda oopsa.

Chifukwa chake, shuga wocheperako yemwe mumadya, amachepetsa chiopsezo chotupa. Siyani kudya shuga ndipo mudzayiwalanso za vuto lalikulu ili.

Zokhudza shuga pameno

12. Kupititsa patsogolo pakamwa komanso mano

Mukakana shuga, thanzi lanu la pakamwa limayamba kuyenda bwino. Mudzaona kusintha kwasintha pang'ono pomwe.

Mukamadya shuga, makamaka mawonekedwe amadzimadzi, ambiri amadzipaka mano anu ndikumangokhala.

Bacteria yemwe ali mkatikati mwa kamwa nthawi yomweyo amatenga shugayu, chifukwa cha kulumikizana kumeneku, asidi amapangidwa omwe amakhala ndi vuto pakamwa lathu.

Acid imayamba kuwongolera mano, motero imayambitsa matenda oopsa a mano.

Matenda a mpumulo, gingivitis, caries - uwu ndi mndandanda wopanda mavuto womwe ungathe kuwopseza munthu yemwe amagwiritsa ntchito shuga.

Chosangalatsa ndichakuti, ngakhale kupukuta mano mukangodya zakudya za shuga sikungakuthandizeni. Kupatula apo, enamel ya mano, yofooketsedwa ndi shuga, imathanso kuthana ndi zisonkhezero zakunja ndi chotsukira mkamwa. Itha kuyamba kunyoza ngakhalenso kusiya.

Chifukwa chake, mukakana shuga, muli pa njira yopeza kumwetulira kokongola komanso kwabwino.

Kafukufuku akuwonetsa kuti anthu omwe amakhala ndi shuga yochepa kwambiri pazakudya zawo nthawi zambiri amakhala ndi mano amphamvu komanso kumwetulira koyera ngati chipale.

Zotsatira za shuga pa cholesterol

13. Mumakulitsa cholesterol yabwino m'thupi

Kutsitsa shuga wambiri kumakulitsa cholesterol yanu “yabwino”.

Ntchito yake, choyambirira, kudzaza pang'ono gawo la cholesterol yoyipa.

Izi zikutanthauza kuti mukufunadi kuti cholesterol yanu ikhale yabwino kwambiri kuposa cholesterol yoyipa, koma shuga imatha kuchepetsa cholesterol yabwinoyo.

Kudya kwambiri shuga kumadziwika kuti kumatsogolera ku triglycerides yapamwamba, ndipo zonsezi zimawonjezera chiopsezo cha matenda a mtima.

Triglycerides, komabe, samasungunuka m'magazi ndikupitilira kuyenda konsekonse, komwe kumapangitsa kuwonongeka kwa makoma a mitsempha ndipo mwina kungayambitse matenda awo.

Zokhudza shuga pa chiwindi

14. Chiwindi chako chikhala bwino

Chiwindi chimagwiritsa ntchito shuga, makamaka fructose, kuwongolera mafuta. Mukamadwala shuga wambiri, ndiye kuti chiwindi chanu chimapanga mafuta ochulukirapo, omwe angayambitse matenda a chiwindi.

Ngati tingayerekeze chiwindi cha munthu yemwe akudwala ndikuledzera komanso munthu wonenepa kwambiri, zimachitika kuti mutha kuwona zofanana.

Chiwindi chokhala ndi mafuta ochulukirapo chimawoneka chimodzimodzi ngati chiwindi cha iwo omwe amamwa mowa kwambiri.

Vutoli litapezeka posachedwa, zimakhala zosavuta kuthana nalo.

Kulumikizana pakati pa shuga ndi khansa

15. Mumachepetsa mwayi wokhala ndi oncology

Mutha kuchepetsa chiwopsezo cha mitundu ina ya khansa ngati muleka kugwiritsa ntchito shuga.

Maselo a khansa amadya shuga, omwe amathandizira kukula kwawo kosalekeza. Amadya shuga maulendo 10 mwachangu kuposa maselo athanzi.

Amadziwikanso kuti maselo a khansa amakhala m'malo omwe ali acidic mwachilengedwe. Popeza pH ya shuga ndi pafupifupi 6.4, imapereka malo abwino kwambiri pakupanga oncology.

Akatswiri amagwirizanitsa shuga ndikutheka kwa khansa ya m'mawere, khansa ya Prostate, komanso khansa ya pancreatic.

Zosintha zama shuga zingapo sizotithandiziranso ngati mwasiya shuga. Amaphatikizidwanso ndi khansa, monga khansa ya chikhodzodzo, lymphoma ndi leukemia.

Kodi kukana shuga kumachitika bwanji?

Ndipo pamapeto pake, mfundo yofunika: shuga imakanidwa bwanji? Mwatsatanetsatane, kodi ndi magawo ati omwe thupi lanu limafunikira kupyola njira yovuta imeneyi yomwe imafunikira kulimba kwakukulu?

Patatha tsiku limodzi kusiya maswiti:

Malinga ndi katswiri wazakudya Lee O'Connor, gwero lina lamphamvu laumunthu limapezeka. Sinthani shuga ndi zinthu zosavulaza komanso zopatsa thanzi monga fiber ndi mafuta athanzi.

Zinthu zokhala ndi zinthuzi zimathandiza kuti munthu akhale maso komanso wamphamvu popanda kuvulaza thupi lawo.

Kuphatikiza apo, ngati mungathe kukhala tsiku lopanda shuga, ndiye kuti mungamupezeko ulemu wabwino.

Masamba ndi mapuloteni amagwira ntchito ngati stabilizer m'magazi. Zimapindulitsanso dongosolo lathu lamanjenje komanso kuthana ndi kusintha kwa malingaliro. Zotsatira zake, kulakalaka shuga kumachepa, thupi limakhala lathanzi.

Patatha masiku atatu atakana shuga:

Masiku atatu atasiya maswiti a thupi, mphindi yosasangalatsa komanso yovuta imayamba. Akukumana ndi zomwe amatchedwa kusiya, zofanana ndi zomwe zimapezeka mwa anthu omwe ali ndi vuto losokoneza bongo.

Kupatula apo, kwakukulu, shuga ndi kudaliranso komweko.

Chifukwa chake, mutatha masiku 3-4 popanda iwo, mudzakhala ndi chidwi chosagwirizana ndi kudya zakudya zokoma.

Kuphatikiza apo, mudzakhala ndi kuwonjezeka kwakukulu, nkhawa pang'onopang'ono pa kukhumudwa, ndipo mwinanso mungathe kukhala ndi nkhawa zenizeni.

Osataya mtima ndipo musataye mtima. Gawo lolimba latha. Zotsatira zosasangalatsa zoterezi zidzatsika masiku 5-6 mutakana shuga.

Sabata imodzi atakana shuga:

Munagonjetsa gawo lovuta kwambiri ndikukhala sabata yonse popanda shuga.

Mudzamva bwino: kusintha kwanu kudzakhala bwino, mudzamva kukwera kwa mphamvu ndi mphamvu, kuyiwala za kutha mphamvu komanso kutaya mphamvu.

Onani khungu lanu kwambiri. Mosakayikira mudzaona kusintha. Khungu lanu limasintha. Monga tafotokozera pamwambapa, shuga ndiye chothandizira kwambiri pa njira iliyonse yotupa.

Popewa shuga, mumachepetsa chiopsezo cha ziphuphu zakumaso ndi khungu ndi 85 peresenti!

Patatha mwezi umodzi atakana shuga:

Patatha mwezi umodzi kusiya shuga, mudzazindikira kusintha kwamphamvu ndi thupi lanu.

Chikhumbo chanu chofuna kudya zakudya zabwino kapena kumwa tiyi wokoma kapena khofi sichitha. Muyiwala kuti shuga yoyera ndi chiyani, ndipo thupi lanu lidzathokoza.

Pamodzi ndi poyizoni yoyera m'miyoyo yanu, kukumbukira kukumbukira kumatsirizanso.

Kafukufuku akuwonetsa kuti kusokoneza magwiridwe antchito pakati pa maselo aubongo, shuga imakhudza mwachindunji mphamvu ya munthu yokumbukira zambiri ndikuisunga kwakanthawi kukumbukira.

Kuphatikiza apo, mwa kusiya shuga, timapeza luso la kuphunzira mosavuta. Mudzazindikira mwadzidzidzi kuti ngakhale ali ndi zaka 40-50 amatha kuphunzira zatsopano ndikudzipeza okha maluso enaake.

Chaka chimodzi atakana shuga:

Zotsatira zakuletsa pachaka shuga zimatha kukudabwitsani - thupi lanu lidzachiritsidwa matenda ambiri, thanzi lanu limayenda bwino.

Thupi lidzaphunzira kugwiritsa ntchito bwino zinthu zake zonse. Michere yofunikira imathandiza thupi lathu kugwira ntchito momwe liyenera kuchitira.

Thupi sisonkhanitsa shuga, zomwe zikutanthauza kuti mafuta samadzikundikira m'malo osafunikira. Mwambiri, mudzachotsa ma kilos odedwa. Vuto lakulemera mopitirira muyeso silidzazolowanso.

Ndikofunika kuwonjezera kuti nthawi zina chimodzimodzi, mutha kudzichitira nokha kena kake lokoma. Lolani mchere wokoma kukhala mtundu wa mphotho wekha.

Komabe, ndikofunikira pano kuti tisasunthwenso. Kumbukirani kuti, malinga ndi akatswiri azaumoyo, kuchuluka kwa zakudya zopatsa thanzi muzakudya zanu ziyenera kukhala pafupifupi 80 peresenti.

Koma kangapo pa sabata mutha kumasuka kwathunthu ndikudzipatsa nokha nthawi zosangalatsa mu mawonekedwe a chidutswa cha mkate kapena mkate.

Mwachidule, ndikufuna kuwunikira zosintha zochepa zomwe zidzachitike ndi thupi lanu: khungu lanu lidzayenda bwino, mudzamva kuwonjezereka kwa mphamvu ndi mphamvu, chitetezo chamthupi chanu chidzakhala champhamvu komanso chathanzi, ndipo ubongo umayamba kukumbukira ngakhale chidziwitso chovuta kwambiri.

Kodi kukoma ndikochokera ku moyo?

Chimachitika ndi chiani mukapatula maswiti muzakudya zanu? Zachidziwikire, kuchuluka kwanu kudzakhala kocheperako, koma mavuto enanso adzawonekera. Sangathe kudzipangitsa kuti ayambe kumva. Komabe, posakhalitsa adzawonekeranso. "Anthu omwe samadya maswiti kwambiri amawonjezera chiopsezo cha matenda a nyamakazi ndi thrombosis," adatero akatswiriwo. - Zatsimikiziridwa kale zasayansi kuti kupatula shuga kwathunthu kumabweretsa matenda a chiwindi ndi ndulu, kuwonongeka kwa ubongo. Anthu amene amasiya shuga amakhala ndi vuto loti angakalambe ndi zaka. ”

Kuphatikiza apo, maswiti amakhudza kusintha kwa munthu. Zinthu zomwe zimakhala ndi shuga zimathandizira kupanga mahomoni achisangalalo, chifukwa chake iwo omwe amangodya "zakudya zabwino" amakhala ndi nkhawa komanso nkhawa.

Zakudya zotetezeka

Zachidziwikire, simungagwiritse ntchito maswiti. Ngati pali makeke ambiri ndi masikono, izi zimapangitsa kukalamba msanga pakhungu, kunenepa kwambiri, kuwonongeka kwa mano ndi mafupa, matenda a mtima. Koma kudya chidutswa cha chokoleti mukatha kudya kumathandizanso. Ndipo, ngati chidutswa cha keke chikuwonjezera masentimita owonjezera m'chiuno, ndiye kuti marshmallows, zipatso zouma ndi zipatso zokhala ndi maswiti zingathe kudyedwa osawopa kulemera.

"Anthu ena amaganiza kuti shuga, ngati mchere," ndimatenda oyera, "atero wathanzi. - Ndipo, ngakhale sizili choncho, kusiya zizolowezi ndizovuta. Zikatero, shuga wamba amatha kusintha shuga ndi nzimbe, umakhala ndi zinthu zina zofunika monga chitsulo, sodium, calcium. Ngati mukufuna kuchepetsa kuchuluka kwa maswiti, osatinso mwadzidzidzi. Mukazolowera kumwa tiyi ndi shuga ndikudya ma bunamu ndi kupanikizana, kenako modzidzimutsa mwadzidzidzi, mudzayamba kumva chizungulire komanso kupweteka kumutu, ndipo kagayidwe kanu kangasokonekere. ”

Maswiti ena sangapweteke!

Pofotokozera mwachidule pamwambapa, titha kunena kuti maswiti pang'ono samangovulaza thupi, komanso adzapindula, koma kukana maswiti ndi owopsa matenda angapo. Chifukwa chake, ngati mukufuna kuti malo anu othandizira asapweteke, ubongo umagwira ntchito bwino, ndipo inu panokha mukakhala mumkhalidwe wabwino, lolani kudya chokoleti mukatha kudya: muyenera!