Tsamba loipa

Shuga ndi chinthu chomwe chimagwiritsidwa ntchito kwambiri chomwe chimawonjezeredwa ndi zakudya zosiyanasiyana. Chakudya chilichonse chomwe anthu ambiri sangachite chopanda chakudyachi, monga zakumwa zambiri, makeke, maswiti, zakudya zotsekemera zimayenera kukhala ndi kukoma.

Makampani amakono azakudya amatulutsa shuga kuchokera ku nzimbe ndi shuga. Kuphatikizika kwa zotsekemera zimaphatikizira sucrose yoyera, yomwe, italowa thupi la munthu, imagawanika kukhala fructose ndi glucose. Kuzindikira kwa zinthu izi kumachitika pakapita mphindi, ndiye kuti shuga amene amagwiritsidwa ntchito amakhala ngati gwero lamphamvu kwambiri.

Odwala ambiri amadabwa chifukwa chake madokotala amatcha kuti mankhwalawa kuti ndi poizoni. Pali zifukwa zingapo, koma choyambirira, ngoziyo imakhalapo chifukwa chakuti chinthucho ndichopanda kwambiri, chimatha kuyambitsa pang'onopang'ono ziwalo zamkati ndikuwononga mafupa. Mphamvu ya shuga mthupi la munthu ndiyosiyana, choncho muyenera kudziwa momwe imathandizira kapena kuvulaza thanzi.

Shuga wambiri: zabwino kapena zoyipa

Pali zikhulupiriro zosiyanasiyana zokhudzana ndi kuwopsa kwa shuga, koma zambiri ndizowona. Izi si kanthu koma dzina lanyumba la sucrose, lomwe ndi gawo la zipatso zambiri, masamba ndi zipatso. 100 g ya zinthu zotere imakhala ndi 0,02 ga madzi, 99.98 g yamafuta, koma mapuloteni, mafuta ndi mavitamini alibe shuga.

Thupi laumunthu liyenera kulandira chinthu ichi kuti ubongo ugwire ntchito, sucrose imapereka mphamvu ku maselo aubongo ndi minofu ya minofu. Chifukwa chake, ngati simudya shuga yambiri, sipangakhale mavuto akulu azaumoyo. M'malo mwake, mankhwalawa amayenda bwino ndipo amachepetsa kutopa nthawi yayitali.

Chifukwa cha mphamvu ya shuga m'magazi amanjenje, kupanga mphamvu kumachulukanso, kuchuluka kwa ma serotonin kumawonjezeka, ndipo kusintha kumachitika bwino. Koma chachikulu apa sikuti muwonjezere kuchuluka kwa mankhwalawa, chifukwa kudya kwambiri shuga kumakulitsa thupi lanu ndipo kumawonongera thanzi lathu.

• Kusungunuka ndi glucose ngati mankhwala osokoneza bongo amasonkhana m'thupi la munthu. Mothandizidwa ndi insulin ya mahomoni, zinthu zimasinthidwa kukhala minofu yamafuta, yomwe imakweza kwambiri thupi. Ngati simunayang'ani nokha kulemera kwanu ndikudya maswiti popanda choletsa, vutanani ndikupindulira.
• Zoterezi nthawi zambiri zimasanduka mavuto akulu. Kuti mukhale ndi mphamvu zamagetsi, muyenera kuyang'anira ma calories omwe mumadya, musaiwale za zolimbitsa thupi. Ngati mumagwiritsa ntchito shuga, izi zitha kukhala zabwino komanso zoipa, ndiye ngozi yake.

Kodi ndizotheka kudya shuga wambiri

Kuti ubongo ugwire ntchito, osachepera kuchuluka kwa sucrose amafunikira, kotero funso loti shuga limafunikira bongo limayankhidwa mu mgwirizano.

Monga tanenera kale pamwambapa, chinthu ichi ndi gawo la zakudya ndi zakumwa zambiri, motero ndikofunikira kulingalira zomwe zili zamafuta onse pazakudya zonse.

Malinga ndi lingaliro la World Health Organisation, munthu sangadye mopitilira 5 peresenti ya mafuta okwanira tsiku lililonse. Mlingo wake ndi 30 g kapena osapitilira supuni zisanu ndi imodzi. Pokhapokha ngati izi, zabwino ndi zovuta za shuga m'thupi la munthu ndizofanana.

Mukawerengera, si shuga wokha yemwe amawonjezeredwa khofi kapena tiyi amawerengedwa.

Sucrose ndi gawo la pafupifupi zinthu zonse, chifukwa chake amalimbikitsidwa kugwiritsa ntchito gome la mphamvu zamagetsi ndi zopatsa mphamvu zopatsa mphamvu.

Kodi shuga ndi chiyani?

Kodi glucose ndi wabwino wathanzi - kodi ndi nthano kapena zenizeni? Ubwino wa shuga umagona mu zinthu zake zapadera, koma ndikofunikira kugwiritsa ntchito izi mwapang'onopang'ono. Kupanda kutero, kusinthaku kumachitika, komwe kumatha kubweretsa zovuta.

Ngati munthu watayidwa kwathunthu, sangathe kukhala ndi moyo wautali. Shuga atagawika umasandulika kukhala glucose, ndipo imathandizira kuyenderera kwa magazi mu mzere ndi ubongo. Ndi vuto lakelo, mkazi ndi bambo amatha kudwala matenda oopsa.

Chifukwa cha kupangika kwa ma glucuronic ndi ma sulfuric acid omwe amaphatikizidwa m'thupi, zinthu zina zapoizoni m'chiwindi ndi ndulu sizimalowerera. Chifukwa chake, ndimatenda a ziwalozi, madokotala nthawi zambiri amapereka mankhwala omwe amatchedwa okoma, omwe ali ndi maudindo angapo.

1. Kukhazikika kwa shuga wambiri kumachepetsa chiopsezo chotenga matenda a musculoskeletal system. Izi zimagwira ngati prophylactic motsutsana ndi nyamakazi komanso zimateteza mafupa kuti asawonongeke.
2. Chogulitsachi chimakhala ndi mahomoni otchedwa Chimwemwe cha chisangalalo - serotonin. Masewera ambiri a serotonin m'magazi, munthu amayamba kusintha, amasinthasintha momwe akumvera, komanso maswiti amachepetsa nkhawa komanso kukhumudwa.
3. Phindu la shuga mthupi ndikuti chinthu ichi chimakhala ndi phindu pamtima. Izi zimachitika poteteza mtsempha wamagazi kuti asatukuke. Chifukwa chake, lokoma pang'ono sililola kupangidwa kwa magazi m'thupi.

Kodi shuga wowononga ndi chiyani

Kuvulazidwa kwa shuga kwa ana ndi akulu kumadziwonetsera nokha ngati mumadya chakudya chochuluka. Akuluakulu a shuga mu thupi lamphongo kapena wamkazi amatha kuyambitsa matenda ashuga.

Mothandizidwa ndi kapamba, insulin imapangidwa, timadzi timeneti timakhala ndi shuga wambiri m'magazi ndipo timagawananso mu maselo onse. Ndi zochulukirapo, glucose amasinthidwa kukhala mafuta amthupi, chifukwa chake, kuchuluka kwa shuga m'magazi kumachepa, kuchuluka kwa njala kumawonekera, ndipo kuchuluka kwa chidwi kumawonekera.

Chifukwa chake, timadya maswiti ambiri, koma vuto la metabolic, kapamba sangathe kutulutsa insulin yambiri kuti ithetse shuga yonse. Izi zimabweretsa kudzikundikira kwa shuga komanso kukula kwa matenda ashuga. Mukapanda kuyamba kutsatira njira yochizira munthawi yake, zotsatirapo zake zimakhala zoopsa.

• Kuopsa kwa shuga ndikuti ndi mankhwala opatsa mphamvu kwambiri. Gramu imodzi yokha ya zinthu ili ndi ma kilogalamu 4. Kuphatikiza apo, izi sizikhala ndi fiber, mavitamini, michere ndi zinthu zina zopindulitsa. Izi zimabweretsa kudzikundikira kwamasungidwe amafuta m'chiuno ndi m'mimba, pambuyo pake kulemera kwa thupi kumawonjezeka ndipo kunenepa kwambiri kumayamba.
• Ndi kusuntha kochepa, munthu amakhala pachiwopsezo osati mafuta okha, komanso kusokoneza kapamba. Chifukwa chake, maswiti ochuluka mopanda malire sangakhale wamkulu komanso mwana. Ndi moyo wokhala pokhapokha, shuga alibe nthawi yoti adye, chifukwa cha izi, kuchuluka kwa shuga m'magazi kumawonjezeka.
• Zotsatira zoyipa za shuga m'mano zimathandizira kuti kukokoloka kwa mano kukodzedwe. Mumkamwa wamkamwa, kuwonjezeka kwa acidity kumachitika, chifukwa cha enamel imasweka ndipo ma caries amakula. Pazifukwa izi, shuga ndi owopsa makamaka kwa mano ndi mano.
• Zakudya zotsekemera zimadzetsa njala yabodza. Ubongo umakhala ndi maselo omwe amachititsa kuti munthu azilakalaka ndipo, ngati kuli kotheka, amayambitsa njala. Ngati anthu amakonda kudya maswiti, ndiye kuti shuga imavulaza thupi.Kuchuluka kwa glucose kumayambitsa ma radicals omasuka, omwe amawonongera molakwika magwiridwe antchito a neurons ndikupangitsa kumverera kolakwika kwa njala.

Ngati shuga wambiri amakhudza maselo am'kati mwa ubongo, ndiye kuti ndi shuga wambiri, shuga amawononga bongo ndikuyambitsa chizolowezi. Pankhaniyi, mankhwalawa amayamba kuchita chimodzimodzi nikotini, morphine kapena cocaine.

Ndi kuvutidwa kwa maswiti, ziwalo zazimayi ndi zazimuna zimakula msanga, makwinya amawonekera kumaso ndi thupi patsogolo. Izi zimachitika chifukwa cha kuchuluka kwa shuga mu collagen pakhungu, chifukwa khungu limataya kusakhazikika komanso kulimba. Komanso oyengedwa amathandizira ma free radicals, omwe amachititsa kuti ziwalo zamkati ndi ma cell ziwonongeke.

Zotsatira zoyipa za shuga m'magazi zimayenderana ndi kuphwanya kwamtima ntchito. Chifukwa cha kuchuluka kwa shuga, kusowa kwa thiamine kumayamba. Izi zimabweretsa kuchepa kwa zimakhala za minofu ya mtima komanso kudzikundikira kwamadzi, zomwe nthawi zambiri zimapangitsa kumangidwa kwamtima.

1. Chifukwa cha kuchepa kwa thiamine, kagayidwe kazakudya kamachulukidwe kamachulukidwe, chifukwa cha ichi mphamvu izi sizimagwira. Potere, munthu amayamba kutopa kwambiri, amayamba kunenepa ndipo ntchito yake imachepa. Kugona, kusasangalala, miyendo, kunjenjemera, chizungulire, kutopa ndi mseru zingayende limodzi ndi vuto la hypoglycemia.
2. Ngati timadya maswiti ambiri, osati kuchuluka kwa shuga m'magazi okha, komanso mavitamini ofunikira a gulu B amachotsedwa m'thupi mokwanira. Zinthu izi zimapereka njira yothandiza kugaya chakudya komanso kuyamwa kwa zofooka, koma kuchuluka kwakukula kwa glucose kumakwiyitsa kudya kwa mavitamini ambiri m'magazi, minofu minofu ndi ziwalo zamkati. Zotsatira zake, kusokonezeka kwa njira yogaya chakudya, kukula kwa kutopa kwakanthawi, kuwonongeka kwa ntchito zowoneka, kuwoneka kwamanjenje ndikosatheka.
3. Shuga amathandizanso calcium kukhala thupi, kotero kuti kulumikizana mano kumatha kukhala kosalimba. Chifukwa cha kuchepa kwa zinthu zofunika kuzifufuza, ma rickets ndi matenda ena a minyewa yam'mimba nthawi zambiri amakula. Kuchuluka kwa glucose sikulola calcium kuyamwa, chifukwa chake njira za metabolic ndi oxidation zimasokonezeka.

Kodi chifukwa chiyani shuga wambiri ndi woopsa? Kuchuluka kwa shuga m'magazi nthawi zonse kumabweretsa kufooka kwa chitetezo chathupi. Chifukwa chake, mutha kulingalira zomwe zingachitike ngati mugwiritsira ntchito molakwa mbale zotsekemera. Malinga ndi kafukufuku wa asayansi, kuchuluka kwa glucose kumachepetsa mphamvu yoteteza thupi kanthawi 15.

Chifukwa chake, mphamvu ya shuga pakulimbana ndi chitetezo m'thupi imatsimikizika machitidwe.

Momwe mungachepetse shuga

Popeza tazindikira momwe shuga amakhudzira thupi, ndikofunikira kuganizira momwe mungachepetsere shuga. Tsoka ilo, njira yosasangalatsa ilibe; wokoma aliyense, kuwonjezera pazabwino, ali ndi zoyipa.

Ndikosatheka kusiyiratu sucrose m'zakudya, chifukwa zakudya zilizonse zimakhala ndi chakudya chochepa kwambiri. Koma mlingo wocheperako suchititsa kuchuluka kwa shuga m'magazi, chifukwa chake sizowopsa ngakhale kwa odwala matenda ashuga. Chachikulu ndikuwonetsetsa, kuwerengera zopatsa mphamvu komanso kusamalira mndandanda wazinthu zomwe zimagwiritsidwa ntchito kuphika.

Kuti kuchuluka kwa shuga m'magazi kukhale kwabwinobwino, muyenera kuchita masewera olimbitsa thupi, kuchita masewera olimbitsa thupi, kuchita masewera olimbitsa thupi mopepuka. Zogulitsa zamtundu wa confectionery ndizopatula kwathunthu kuchokera ku menyu, zipatso ndi uchi amalimbikitsidwa m'malo mwake. Ma apricots owuma ndi othandiza kwambiri kwa matenda ashuga.

• Kutengera ndi zotsekemera, madokotala amatipatsa mankhwala omwe amaphatikizapo chromium. Zakudya zowonjezera zakudya komanso zovuta zamavitamini zitha kugulidwa ku pharmacy iliyonse.
• Nthawi zambiri mumadyanso zoumba, zakudya zam'nyanja, bowa, nyama.Amakhala ndi chromium yambiri, yomwe imachepetsa zikhumbo za maswiti, imapangitsa shuga m'magazi ndikulimbitsa mafupa.

Mukafunabe china chake chokoma, kuphika bwino kumachitidwa kunyumba kuti mudziwe ndendende zomwe zili mbali ya mbale. Kuphatikiza apo, pali zosankha zopanga makeke, makeke ndi makeke popanda kuwonjezera shuga woyengetsa.

Lero pakugulitsa mutha kupeza zophika zapadera za anthu odwala matenda ashuga ndi okoma. Monga sweetener, gwiritsani ntchito stevia, fructose ndi njira ina yotsekera shuga.

Kuopsa kwa shuga kufotokozedwa mwatsatanetsatane ndi katswiri mu kanema munkhaniyi.

Zokhudza sucrose pamtima dongosolo

Pogwiritsa ntchito mankhwala mopitilira muyeso, mtima ndi mitsempha ya magazi zimapweteka kwambiri. Shuga Woyera zimayambitsa kuperewera kwa thiamine . Izi zimabweretsa dystrophy ya minofu ya mtima.

Mu thupi la munthu, kudzikundikira kwa madzi amadzimadzi kumachitika. Zotsatira zake zitha kukhala kumangidwa kwamtima.

Zotsatira za kumwa kwambiri:

• Kuwonjezeka kwa cholesterol yathunthu ndi yoyipa, yomwe zatsimikizidwa ndi kafukufuku .
• Kuwonongeka kwa kutanuka kwa makoma amitsempha yamagazi komanso kuchepa kwa magwiridwe antchito a zimakhala.
• Kukula kwa mitsempha ya varicose.
• Mu maphunziro omwe amapangidwa pakati pa ana ndi achinyamata ubale wachindunji unawululidwa pakati pa kumwa kwambiri mankhwala okhala ndi shuga ndi chiopsezo chotenga matenda a mtima.

Iwo omwe amatcha malondawo kuti "kufa kwoyera" amalankhula za kuvulaza thupi, koma amaiwaliratu kuyankhula kuti ndizothandiza.

Maganizo Oyenera:

• Zimalepheretsa mapangidwe wamagazi ndikuchepetsa kuchuluka kwa cholesterol yoyipa m'magazi.
• Imayendetsa magazi.

100 magalamu a malonda, kutengera mitundu yake, ali ndi 400 kcal. Kudya zoposa supuni 1 ya "imfa yoyera" patsiku, munthu amatenga njira yopita ku kunenepa kwambiri , yomwe imabweretsa chiopsezo champhamvu pamtima. Kukhazikitsidwa kwa mafuta osunthika kumayambira ndikupanga yunifolomu thupi lonse, ndipo kenako njirayo imalowa m'mimba. Kuchuluka kwa kudzikundikira kwamafuta kumachuluka kwambiri.

Kuchulukitsa kulemera kumayambitsa chitukuko cha matenda oopsa komanso matenda ashuga.

Kupeza mafuta msanga m'mimba kumangowopsa. Ili ndi zinthu 30 zomwe zimagwira bwino ntchito. Ambiri a iwo amakulitsa chitukuko cha atherosulinosis ndikuwonjezera kuchuluka kwa kupangira magazi.

Zokhudza Kupsinjika Magazi

Kuchuluka kwa zinthu zomwe zimapangidwa kumatha kupangitsa kuti atulutsidwe kuchuluka kwa adrenaline mthupi. Mu ana, izi zimayambitsa matenda oopsa komanso mantha. Amakhala ndi vuto lozindikira komanso amakhala osakwiya.

Wachikulire amadya maswiti kumawonjezera systolic magazi. Zimasokoneza makoma amkati mwa ziwiya za capillary.

Odwala ambiri oopsa amakhala okonzeka kukhala ndi matenda ashuga. Ndi kuphatikiza kwa matenda awiriwa mthupi la munthu, mphamvu zawo zowononga zimawonjezeka nthawi zambiri. Kwa anthu otere, ndikofunikira kuyang'anira kuthamanga kwa magazi. Mtengo wapamwamba wopanikiza suyenera kupitilira 120-130 mercury. Ogona, odwala matenda oopsa amachepetsa kuthamanga kwa magazi. Ndi matenda a shuga, kuchepa kwa kuthamanga kwa magazi sikuchitika.

Kamodzi m'thupi, shuga amawola kukhala glucose ndi fructose. Kuwonjezeka kowopsa kwa kuthamanga kwa magazi kumapangitsa kuti shuga. Maswiti amatha kukhala abwino kwa anthu omwe ali ndi magazi ochepa. Kuti muchepetse mavuto obwera ndi glucose omwe amapezeka m'thupi la munthu ndi kuthamanga kwa magazi, simuyenera kumwa mankhwala aliwonse. Kuti muchite izi, ingosinthani zakudya zanu.

Madokotala salimbikitsa odwala oopsa kuti achepetse kuthamanga kwa magazi. Izi zimatha kubweretsa vuto lalikulu kwambiri. Ndi dontho lakuthwa la kuthamanga kwa magazi, ndikokwanira kudya chidutswa cha shuga woyengedwa kuti mukulitse nthawi yochepa. Mwangwiro kubwezeretsa kamvekedwe ka mitsempha yamagazi khofi wokoma kapena tiyi wamphamvu.Anthu omwe ali ndi magazi ochepa amalangizidwa kuti anyamule chokoleti kapena shuga woyengetsa.

Mukamawonjezera tiyi wokonzanso kapu ya tiyi kapena khofi, ndikofunikira kukumbukira kuti thupi limasintha kukhala mafuta m'mitsempha yamagazi mwachangu 2-5 mofulumira kuposa wowuma.

Zakudya za tsiku ndi tsiku

Ziwerengero zikuwonetsa kuti kumwa maswiti mdziko lapansi kukukula mwachangu. M'zaka zaposachedwa, yawonjezera katatu. Kuledzera kwa shuga woyengedwa ndi pafupifupi Russian ndi magalamu 140 a mankhwala patsiku. Anthu aku America amadya pafupifupi magalamu 190 patsiku.

Mlingo wakumwa mankhwala patsiku sayenera kupitilira supuni 1 imodzi.

Kuphatikizika kwa shuga pathupi la munthu kumatha kuchepetsa kumwa kwake kophatikizidwa ndi zinthu zomwe zimakhala ndi CHIKWANGWANI. Amachepetsa kwambiri mphamvu ya shuga pamthupi la munthu. CHIKWANGWANI ndi chinthu chomwe chingathandize kuyeretsa magazi a shuga ndi mafuta omwe amapezeka mwa iwo chifukwa cha kuperewera kwa zakudya m'thupi.

Mitundu ndi shuga

Shuga ndi disaccharide yopanga glucose ndi fructose. Ndi gawo la zipatso, zipatso ndi zipatso. Kuchuluka kwa sucrose komwe kumapezeka mu shuga ndi nzimbe, komwe izi zimakonzedwa.

Ku Russia, kupanga kwawo shuga kuchokera ku beets kudakhazikitsidwa kokha mu 1809. Izi zisanachitike, kuyambira kuchiyambiyambi kwa zaka za zana la 18, chipinda cha shuga chokhazikitsidwa ndi Peter the Great chinali chogwira ntchito. Anali ndi udindo wogula shuga kumayiko ena. Shuga akhala akudziwika ku Russia kuyambira m'zaka za zana la 11. Shuga wopaka uja amagwiritsidwa ntchito kwambiri kuphika, kuphika confectionery, kusunga, kuphika misuzi ndi mbale zina zambiri.

Shuga ya nzimbe

Izi zimapezeka kuchokera kumitengo ya mbewu yosatha - nzimbe. Kuchotsera kumachitika mwa kupukusa zimayambira pachidutswacho ndikuchotsa mandawo ndi madzi. Njira yachiwiri yochotsera ndikusakanikirana ndi zinthu zosaphika. Madzi omwe amayambitsidwa amayeretsedwa ndi mandimu otentha, otenthetsedwa, kuswedwa ndi mpweya.

Beet shuga

Mtundu wamtunduwu umapezeka ngati shuga ya nzimbe: pogaya beets ndi kulowetsedwa mothandizidwa ndi madzi otentha. Madziwo amayeretsedwa ndikufufuza zamkati, kusefedwa, kutsukidwanso ndi mandimu kapena kaboni. Pambuyo pokonzekera koyamba, ma molasses amalekanitsidwa ndi zomwe zimayambitsidwa. Kuphatikiza apo, zopangidwazo zimayatsidwa ndi zoyera kwambiri. Pambuyo pozizira komanso kuyanika, mtengowo umakhala ndi 99% sucrose.

Mapulo a shuga

Maziko a izi ndi msuzi wa mapulo a shuga. Mu kasupe, mabowo akuya amakokedwa mumapu kuti atulutsidwe. Pakupita milungu itatu, msuzi wokhala ndi 3% sucrose umatuluka mwa iwo. Maple manyuchi amakonzedwa kuchokera ku madzi, omwe okhala m'maiko ena (makamaka Canada) amagwiritsa ntchito monga gawo la shuga la nzimbe.

Shuga wa mphesa

Shuga wa mphesa amapezeka kuchokera ku mphesa zatsopano. Pali zambiri sucrose ndi fructose mu mphesa. Improse imapezeka ku mphesa iyenera kudutsa padziko lapansi diatomaceous. Zotsatira zake, izi zimapangitsa kuti madzi amadzimadzimadzi amamasulidwa popanda fungo lokhazikika. Manyuchi okoma amayenda bwino ndi chakudya chilichonse. Zogulitsazo zimagulitsidwa zonse mu mawonekedwe amadzimadzi ndi ufa.

Kwa iwo omwe amadya zakudya zopatsa thanzi, shuga ya mphesa ndi njira ina yosiyana ndi beet kapena nzimbe zomwe amalimbikitsa azakudya. Komabe, mankhwala otetezeka komanso okonda chilengedwe sangathe kuzunzidwa, makamaka kwa iwo omwe akuchepa.

Mitundu yoyengedwa

Malinga ndi kuchuluka kwa kuyeretsa (kuyenga), shuga amagawidwa:

• shuga wa bulauni (zopangira zosiyanasiyana magawo a kuyeretsa),
• yoyera (yoyang'ana kwathunthu).

Madigirii osiyanasiyana oyeretsa amasankha kapangidwe kazinthuzo. Kuyerekeza kapangidwe kazinthu zimaperekedwa pagome. Pokhala ndi zomwe zili ndi kalori ofanana, amasiyana muzolemba zazinthu.

Makhalidwe

Brown Cane Sugar (India) wosasankhidwa

Zopatsa mphamvu (kcal)399397 Zakudya zomanga thupi (gr.)99,898 Mapuloteni (gr.)00,68 Mafuta (gr.)01,03 Calcium (mg.)362,5 Magnesium (mg.)—117 Phosphorous (mg.)—22 Sodium (mg)1— Zinc (mg.)—0,56 Iron (mg.)—2 Potaziyamu (mg.)—2

Gome likuwonetsa kuti zotsalira za vitamini-mineral mu shuga wa bulauni ndizokwera kuposa zoyera zoyera. Ndiye kuti, shuga wa bulauni nthawi zambiri amakhala wathanzi kuposa shuga loyera.

Tsitsani tebulo ndikufanizira mitundu yosiyanasiyana ya shuga pompano kuti ikhale pafupi.

Ubwino wa shuga

Kumwa shuga wambiri kumabweretsa zabwino zina mthupi. Makamaka:

1. Kutsekemera ndikothandiza pa matenda a ndulu, komanso kuwonjezeka kwamthupi ndi m'malingaliro.
2. Tiyi yotsekemera imathandizidwa musanapereke magazi (musanachitike njirayi) kuti muchepetse mphamvu.
3. Shuga amachititsa magazi kuyenda mu msana ndi ubongo, komanso kupewa kusintha kwa sclerotic.
4. Amakhulupirira kuti nyamakazi ndi arthrosis ndizochepa mano.

Zothandiza pazogulitsa izi zimangowoneka ndi kugwiritsidwa ntchito moyenera kwa zinthu.

Kodi ndi shuga wangati woti uzidya patsiku popanda kuvulaza thupi?

Chikhalidwe kwa munthu wamkulu ndi 50 g patsiku. Kuchulukaku sikumangopanga shuga kapena khofi tsiku lonse, komanso fructose ndi sucrose omwe amapezeka kuchokera ku zipatso zatsopano, zipatso, ndi zipatso.

Scrose yambiri imapezeka muzinthu zophika, confectionery, ndi zakudya zina. Pofuna kupitirira gawo lililonse la tsiku, yesani kuyika shuga m'mbale kapena kumwa tiyi wopanda shuga.

Mavuto A shuga

Zida zovulaza zamtunduwu zimawonetsedwa pamene kudya kwatsiku ndi tsiku kumapitilira. Zambiri zodziwika bwino: zokolola zimasokoneza chithunzi, kuvulaza enamel ya mano, zomwe zimapangitsa kuti chitukuko chikhale pameno a caries.

Zina zoyipa

Komabe, malingaliro oyipa a maswiti samangoperekedwa pa izi:

1. Kukulitsa chakudya kumapangitsa kuti munthu azilakalaka kwambiri, ndipo kumapangitsa kuti mudye kwambiri. Kuchulukitsitsa kwake kumasokoneza kagayidwe ka lipid. Zinthu zonsezi zimayambitsa kukonzekera kulemera kambiri, zimapangitsa kuti mitsempha ipangidwe.
2. Kugwiritsa ntchito maswiti kumawonjezera kuchuluka kwa shuga m'magazi, zomwe zimakhala zowopsa kwambiri kwa anthu odwala matenda a shuga.
3. Suprose "limatuluka" calcium pamafupa, chifukwa imagwiritsidwa ntchito ndi thupi kupangitsa mphamvu ya shuga (oxidation) m'magazi a Ph.
4. Mphamvu zomwe zimateteza thupi kuukira ma virus komanso mabakiteriya amachepetsa.
5. Kulengedwa kwa zinthu zabwino zofunikira kufalitsa mabakiteriya pakagwidwa ndi ziwalo za ENT.
6. Shuga imakulitsa kupsinjika kwa thupi. Izi zimawonekera ngati maswiti amakhala mu zinthu zovuta, zomwe sizimangokhudza thupi lokha, komanso malingaliro a m'maganizo.
7. M'mano otsekemera mavitamini B amamwetsedwa .. Izi zimakhudza kwambiri khungu, tsitsi, misomali, ntchito yamtima.
8. Asayansi ku Yunivesite ya Bath (UK) apeza kuti matenda a Alzheimer's ali ndi vuto la kudya kwambiri shuga. Malinga ndi kafukufukuyu, kuchuluka kwa glucose m'mwazi kumasokoneza kapangidwe ka enzyme yomwe imalimbana ndi matenda operewera. (gwero - Gazeta.ru)

Koma bwanji shuga?

Shuga wosasunthika amkhulupirira kukhala wopanda vuto kuposa mchenga woyera. M'malo mwake, sizinthu zomwe zimapanga zovulaza zokha, koma zochuluka zomwe zimagwiritsidwa ntchito. Ndikulakwitsa kukhulupirira kuti kudya shuga wofiirira wama voliyumu yoposa 50 g, sikukuvulaza thupi. Kuphatikiza apo, pali lingaliro kuti mapaketi ambiri a shuga a bulauni omwe amakhala m'masitolo athu ogulitsa m'mayikidwe athu amakhala osakongoletsa, omwe alibe chilichonse chogulitsa nzimbe.

Pomaliza

Ubwino ndi zopweteka za shuga m'thupi la munthu sizimagwirizana ndi mankhwala omwewo, koma ndi zochulukirapo zomwe zimagwiritsidwa ntchito tsiku lililonse. Shuga owonjezera, komanso kukana kwathunthu kwazinthu izi, zimakhudzanso kuyipa kwa machitidwe ndi ziwalo. Samalani ndi zakudya zanu kuti mukhale ndi thanzi mpaka mutakalamba.

Zitha kulowedwa m'malo - 5 mokwanira

Chochita ndi gawo la kuchuluka kwa zinthu, kugwiritsidwa ntchito komwe kungapindulitse thupi. Izi ndi monga:

1. Chochulukacho chimawonjezera epicatechin m'madzi a m'magazi. Imakonza mkati mwamitsempha yamagazi. Chokoleti chakuda chimachepetsa kuthamanga kwa magazi ndikuwonjezera chidwi cha insulin.
2. Katundu wachilengedwe amaphatikizidwa muzakudya za anthu kuti alimbitse minofu yamtima.

Pafupifupi zaka 160 zapitazo, shuga adayamba kubweretsedwa ku Europe, komabe, adawononga ndalama zambiri, shuga adagulitsidwa kokha m'masitolo ogulitsa mankhwala ndipo anali "ofunika kulemera kwake ku golide". Osiyana sakanakwanitsa kugula shuga, zomwe mwina ndi chifukwa chake panali anthu ena athanzi nthawi ...

Masiku ano shuga sichakudya chofunikira kwambiri kwa anthu otchuka, koma zakudya zamasiku onse, zomwe zimavulaza kwambiri. Ngakhale kupatula kuti shuga samadyedwa mu mawonekedwe ake oyera, chifukwa nthawi zambiri zimakhala zowonjezera pazakudya zingapo, izi zimapangitsa thupi lathu kukhala lovuta. Poyamba, nzimbe zimakhala ngati zopangira popangira, popeza zimayambira zimakhala ndi timadziti tamotsekemera. Pambuyo pake, ma beets a shuga adayimiranso pamsewu ndi nzimbe, lero 40% ya shuga imapezeka kuchokera kwa iwo (nzimbe amagwiritsidwa ntchito kupeza zotsalazo 60%). Shuga amapezeka mu shuga mwa mawonekedwe ake oyera, kulowa mkatikati mwa thupi, amagawanika, ndipo timapeza mlingo wofinya wa fructose ndi glucose. Zinthu ziwirizi zimapangidwa mphindi zochepa, motero, shuga ndi gwero labwino kwambiri lamphamvu. Ndiye mwina zonse zomwe zitha kunenedwa zothandiza za shuga.Ndizodziwika bwino kuti malonda amtundu wa mafuta ochepa kwambiri oyengedwa bwino, makamaka akakhala woyenga. Shuga samakhala ndi phindu lililonse mwachilengedwe, palibe kanthu koma zopatsa mphamvu -100 gr. / 380 kcal ndizosangalatsa, sichoncho?

Mabuku onena za kuopsa kwa shuga

Masiku ano, pamene moyo wathanzi wafika pachimake ndipo njira zambiri za kudya moyenera zakhazikitsidwa, kuchuluka kwakukulu kwa zosindikiza zokhudzana ndi kuopsa kwa shuga kwawonekera. Ena mwa iwo ndiofunika kuwayang'anitsitsa:

1. “Tonsefe tili kutali ndi matenda ashuga. Lekani kulakalaka shuga komanso kupewa matenda ashuga amitundu iwiri. ” , wolemba: Reginald Allouche. Bukuli likufotokoza zomwe zimapangitsa kuti tisakudziwa shuga. Nthawi yomweyo, wolemba amalankhula za miliri iwiri: prediabetes ndi mtundu 2 shuga. Wolemba amalimbikitsa owerenga ake kuti atchere khutu kwambiri ku vutoli, chifukwa nthawi ya matenda ashuga, zinthu zitha kusinthidwa, koma pa matenda a shuga a mtundu wachiwiri, momwe machitidwewo aliri sangasinthe. Bukulo limaperekanso mayeso, likadutsa, owerenga athe kudziwa momwe aliri, zomwe zikutanthauza kuti adzakhala ndi mwayi wochita zochotsekera munthawi yake kuti atenge njira ya machiritso.
2. “Zakudya zopanda thanzi” , wolemba: Rodionova Irina Anatolyevna. Munkhaniyi, wolemba amafotokoza mwatsatanetsatane zovuta zomwe zimabwera chifukwa chomwa shuga ndipo amatipatsa maphikidwe ambiri azakudya zopatsa thanzi komanso zabwino zomwe sizingangotengera zosangalatsa zabwino, komanso zimathandizira kuchotsa shuga mthupi.
3. “Msampha wa shuga. Pezani thanzi lanu kuchokera kwa opanga maswiti ndipo mugonjetse chilakolako chofuna kupeza zakudya zopanda pake m'masiku 10 okha, "wolemba a Mr. Hyman. Apa, wolemba akutiwuza momwe ife, popanda kuzindikira, timagwera shuga. Koma machitidwe ake amafanana ndi zochitika zamatsenga, zomwe zimatiwonongera mkati. Nazi njira zina momwe mungapewere kugwidwa ndi mbedza “yokoma”,
4. “Palibe shuga. Pulogalamu yokhazikitsidwa yasayansi yotsimikizika yochotsa maswiti muzakudya zanu ” , olemba: Jacob Teitelbaum ndi Christle Fiedler. Bukulo limapereka pulogalamu yomwe ingatiphunzitse momwe tingakhalire opanda maswiti komanso nthawi yomweyo kusasangalala ndi chakudya. Nthawi yomweyo, owerenga alibe chifukwa chodalira olemba bukuli, popeza awa ndi madotolo oyenerera omwe ali ndi zaka zambiri akuchita ntchito,
5. “S shuga ndimayeso okoma. Chidziwitso cha shuga Zaumoyo ndi Malangizo Othandiza pakugwiritsa ntchito, olembedwa ndi F. Binder. Dzinalo bukulo limadzilankhulira lokha, nayi pulogalamu yomwe ili ndi masitepe asanu ndi awiri, yomwe tidzaphunzira momwe tingaigwiritsire ntchito bwino manambala
6. «Shuga , wolemba: M. Kanovskaya. Cholinga cha bukuli ndikuchotsa ziganizo zathu zolakwika zomwe timadya maswiti, chifukwa matupi athu "amafunikira".

Kuwerenga mosamala buku limodzi pamwambapa, tidzazindikira kuti moyo wopanda shuga ndi weniweni, ndipo malingaliro athu onse kuti mulingo wochepetsetsa ndiwothandiza siwongokhala chifukwa chofowera kufooka kwathu.

Momwe shuga amakhalira mafuta

Kuyankha kwachilengedwe kwa maswiti ndikuwonjezera kuchuluka kwa insulin m'magazi.

Insulin ndi mahasi onyamula katundu. Ntchito yake ndikuwongolera kuchuluka kwa shuga m'magazi.

Momwe amachitidwira: shuga akamalowa m'thupi, insulin imamufikitsa m'maselo kuti agwiritse ntchito ngati mphamvu. Glucose ndiye gwero lalikulu lamphamvu lamaselo.

Ngati pali shuga wambiri, thupi limafunikira mphamvu yambiri pakadali pano, ndiye kuti owonjezera amatumizidwa kuti akasungidwe: mu glycogen ya chiwindi ndi minofu. Uku ndikusunga mwachangu mphamvu.

Akadzaza, thupi limasintha shuga kukhala mafuta, omwe amasungidwa ndi aliyense amadziwa kuti.

Tikamadya shuga wambiri, kuchuluka kwa insulin ndi glucose m'magazi kumakwera komanso zimapangitsa kuti mafuta azikhala bwino

Koma si zokhazo.

"Ndikufuna zotsekemera kwambiri."

Zopatsa mphamvu zopatsa mphamvu zophatikiza ndi calcium, kuphatikizapo mitundu ingapo ya shuga (shuga ya patebulo, fructose), zili ndi ma calories anayi. Komanso mapuloteni. Ndipo izi ndizochepera kawiri kuposa mafuta ..

Koma kodi mwazindikira kuti nthawi zonse mumafuna kudya zakudya zamafuta, ndipo nthawi zina zimakhala zovuta kusiya? Izi sizichitika ndi mapuloteni ndi mafuta (pokhapokha atatsekedwa).

Zakudya zotsekemera zimakhala ndi katundu wodabwitsa: zimafuna kudya kwambiri. Zili ngati kuti tiribe batani la "zokwanira!" Mkati kuti muchepetse kugwiritsa ntchito maswiti.

Ichi ndichifukwa chake amakhala osavuta kudya, ndichifukwa chake ali mdani woyamba wa kuwonda.

Chifukwa chiyani "ndimafuna zokoma kwambiri"

Thupi lathu limakhala ndi mahomoni otchedwa leptin. Chimodzi mwa ntchito zake ndikuwongolera kumverera kwodzaza. Zakuti tili athunthu sizingotiwuza zam'mimba zokha, komanso kuti timadzi timene timagwira bongo.

Mlingo wa leptin m'thupi ndi wofanana ndi kuchuluka kwamafuta, chifukwa amapangidwa ndi maselo amafuta 6. Iyi ndi njira yoteteza kuti muchepetse chilakolako chofuna kusiya kudya zakudya zama calories mukakhala kuti "zasungidwa" kale.

Kodi ndichifukwa chiyani nthawi zambiri timawona anthu onenepa akutupa nthawi zonse?

Pazinthu zina, njira iyi yolamulirira satiety imatha "kuzima". Mkhalidwe umatchedwa leptin chitetezo chokwanira (ofanana ndi insulin kukana).

Izi zimawonekera poti munthu amadya, koma osakhuta, zomwe zimapangitsa kuti pakhale kuchuluka kwa zopatsa mphamvu komanso kulemera kwakukulu.

Kukana kwa Leptin ndizofala kwambiri mwa anthu omwe ali ndi kunenepa kwambiri kwa 6.7.

Chifukwa chachiwiri chomwe chikugwirizana mwachindunji ndi mutu wa nkhaniyi ndi mikhalidwe yodyera, kapena, kugwiritsa ntchito shuga wambiri.

Kodi mwazindikira kuti mukamadya maswiti, pakapita kanthawi kochepa mumamvanso njala? Ndi zimenezo. Pali zifukwa zingapo za izi, koma chimodzi mwazomwe zimatha ndikutayika kwa thupi kuti athe kuyankha kwa leptin.

Mwa mitundu yonse ya shuga, fructose imakhala yothandiza kwambiri (yopweteketsa) mu izi: Kafukufuku waposachedwa, asayansi awonetsa kuti ikatha, ngakhale anthu onenepa kwambiri amatha kulimbana ndi leptin 6.

Kumbukirani kuti shuga wathu patebulo wamba ndi 50% glucose, ndi 50% fructose. Onani zinthu zathu Glucose, fructose, sucrose: kusiyana kwake ndi kotani?

Masiku ano, fructose ikuyamba kutchuka ngati lokoma, imawonjezeredwa ku zakudya ndipo ngakhale kupanikizana ndikuphika.

Kuvulaza kwa shuga pakuchepetsa thupi kapena lamulo lakuthupi limafotokozedwa ndikuti kugwiritsa ntchito kwake kumapangitsa kusintha kwa mahomoni m'thupi zomwe zimapangitsa kudya kwambiri

3 Chiwopsezo cha shuga ndi matenda a shuga

Pali kulumikizana kowoneka bwino pakati pa kudya shuga ndi chiwopsezo cha matenda ashuga.

Kunenepa kwambiri, komwe nthawi zambiri kumachitika chifukwa chodya shuga wambiri ndi michere yambiri, amadziwika ndi asayansi monga chimodzi mwazinthu zofunika kwambiri pakupanga shuga.

Komabe, mothandizirana, ubale wapakati pa kunenepa kwambiri ndi matenda a shuga suwopezeka nthawi zonse: m'maiko ambiri matenda ashuga amapezeka mwa anthu olemera, ndipo zimachitika kuti ndi kuchuluka kwa kunenepa kwambiri pakati pa anthu, kuchuluka kwa matenda a shuga kumachepa 11.

Pali lingaliro kuti chimodzimodzi kudya kwambiri shuga (makamaka fructose) kungakhale chifukwa chachikulu cha matenda ashuga m'malo otere 10.

Fructose amalowetsedwa m'thupi mwapadera. Zimachitika m'chiwindi.

Ngati fructose ndi ochulukirapo m'zakudya, ndiye kuti chiwindi "chimakhala mafuta" (onani pansipa) ndipo njira zotupa zimayambitsa mkati mwake. Izi zimakhudza kamangidwe ka katulutsidwe ndi kachitidwe ka insulin mthupi, kamene kamayambitsa chitetezo chokwanira ndi matenda a shuga 11.

Malinga ndi ziwerengero, kumwa pafupipafupi zakumwa za shuga (zopatsa mphamvu ndi zakumwa) zimachulukitsa mwayi wokhala ndi matenda ashuga 12,13.

Kuvulazidwa kwa shuga mthupi la munthu kumawoneka pachiwopsezo chowonjezeka cha matenda a shuga. Chofunika kwambiri ndi fructose.

4 Shuga amachulukitsa chiopsezo cha khansa

Malinga ndi kafukufuku waposachedwa kwambiri, shuga ndi chimodzi mwazifukwa zazikuluzikulu zopangitsa khansa kupita patsogolo m'thupi la munthu.

Chifukwa chiyani? Chifukwa maselo a khansa amakondanso maswiti - shuga kwa iwo ndi gwero lamphamvu la kukula ndi magawikidwe.

Zomwe zimadziwika bwino pakukula kwa khansa ndi kunenepa kwambiri komanso njira zomwe zimagwirizana ndi kutupa, kuchuluka kwa insulin mthupi - onsewa, monga akuwonetsera pamwambapa, amatsimikiziridwa ndi kuchuluka kwa shuga pazakudya 18.

Kuyang'ana kwa asayansi pakudya kwa anthu opitilira 430,000 pazaka zopitilira 7 kwawonetsa kuti kugwiritsa ntchito mitundu ingapo ya shuga kumalumikizidwa ndi chiwopsezo chowonjezereka cha mitundu yosiyanasiyana ya khansa: shuga yowonjezera - ndi chiwopsezo cha khansa yam'mero, fructose owonjezera - chiwopsezo cha khansa yamatumbo ang'ono, mitundu yonse ya shuga - amene ali pachiwopsezo cha khansa yapakhungu ndi yamchiberekero mwa azimayi 14.

Kuvulazidwa kwa shuga mthupi la munthu kumadziwonekeranso chiopsezo chachikulu cha khansa ya m'mawere mwa amayi.

Dongosolo la epidemiological kuchokera pakupenda milandu yopitilira 15,000 yamatenda a khansa ya m'mawere ikuwonetsa kuyanjana momveka bwino pakati pa kumwa kwa ma carbohydrate okhala ndi index yayikulu ya glycemic (kuphatikizapo shuga) ndi chiwopsezo cha khansa ya m'mawere 15.16.

Hemeni yemweyo ya insulin, yomwe imachulukirachulukira ndikugwiritsa ntchito shuga, imayambitsa kuchuluka kwa mahomoni ena, IGF-1, yomwe imalimbikitsa kukula kwa zotupa za khansa, 15 ngati chifukwa chotheka.

Poyesa mbewa zomwe zimadyetsedwa zakudya zomwe zili ndi shuga wofanana ndi zomwe munthu waku Western amapanga, asayansi adawonetsa kuti kudya koteroko kumalimbikitsa kukula kwa zotupa mu chifuwa ndi metastases yam'mapapo, chifukwa imayambitsa zotupa mu thupi la 17.

Phunziroli, 30% ya mbewa zomwe zimadya zakudya zosakhwima zimakhala ndi khansa ya m'mawere, pomwe mbewa zimadyetsedwa zakudya zokhala ndi shuga, ndiye kuti khansa imawonedwa mu 50-58% ya nyama.

Ndipo apa, nawonso, ofufuza amagogomezera ntchito yapadera ya fructose pakupanga khansa.

Shuga ndi owopsa chifukwa umawonjezera chiopsezo cha khansa: glucose ndi chakudya cha maselo a khansa

Shuga ndi Ziphuphu (Ziphuphu)

Kafukufuku wasayansi akuwonetsa kuti zakudya zomwe zimakhala ndizakudya zambiri zamafuta, makamaka shuga, ndizogwirizana ndi ziphuphu.

Shuga amakweza kuchuluka kwa insulini m'magazi, yomwe imalimbikitsa kubisalira kwa mahomoni ogonana achimuna (androgens), omwe amathandizira pakhungu la sebaceous pakhungu, kukulitsa katulutsidwe.

Komanso kuchuluka kwa mahomoni amtundu wa insulin monga kukula kwa chinthu (IGF-1) m'magazi kumawonjezeka, omwe, malinga ndi ziwerengero, amafanana ndi kuchuluka kwa kuwonongeka kwa khungu ziphuphu zakumaso 19.

Pakufufuza kwa achinyamata 2,300 ku Turkey, 60% mwa iwo anali ndi ziphuphu, asayansi adapeza kuti achinyamata omwe ali ndi khungu loyera amakhala ndi chikhalidwe chabwino pakudya.

Pafupipafupi kudya shuga kumawonjezera chiopsezo cha ziphuphu ndi 30%, Zakudya zamafuta - mwa 39%, soseji ndi burger - mwa 24% 20.

Modabwitsa, zovuta za pakhungu la ziphuphu zimachitika sizachilendo kwa anthu (achinyamata) omwe amakhala kumidzi 19 .

Mwachiwonekere, izi zimachitikanso chifukwa cha kusiyana kwa zakudya zomwe zimapanga momwe zimakhalira: monga lamulo, sakhala ndi mwayi wopeza zomwe makampani amakono azichita momwe amapangira mkaka wamkaka, ayisikilimu ndi zina "zosangalatsa zosangalatsa zochokera ku McDonald's", ndipo amadya zinthu zachilengedwe makamaka.

Shuga ndiowopsa pakhungu ndipo ndi chimodzi mwazinthu zomwe zimapangitsa pakuwonongeka kwa ziphuphu zake. Zovuta za pakhungu kumidzi sizichitika kwenikweni chifukwa cha kupezeka pang'ono kwa zinthu zomwe zimayeretsedwa.

Shuga ndi khwinya kapena kukalamba khungu

Pali malingaliro a sayansi pafupifupi 300 pakukalamba thupi ndi khungu.

Chimodzi mwazomwe ndikupanga mkati mwake mwazomwe zimatchedwa Advanced glycation end product (AGEs) - mankhwala omwe amachitika chifukwa cha zochita zamafuta pakati pa shuga (glucose) ndi mapuloteni.

Izi zimapanga zovuta zambiri mthupi pamlingo wama biochemical, zimapangitsa kutukusira kwa thupi, kusintha kwa chitetezo cha m'thupi, kukula kwa maselo, kusokoneza ntchito za mapuloteni, mafuta ndi ma enzyme, zomwe zimapangitsa, pakati pazinthu zina, kutayika kwa khungu la thupi 25.

AZAKA amapangidwa m'thupi ndipo amathanso kubwera kuchokera ku chakudya. Kugwiritsa ntchito shuga wambiri kumawonjezera chidwi chawo mu minofu ya thupi, yomwe, malinga ndi asayansi, imabweretsa kukalamba msanga kwa thupi ndi khungu 26.

Zotsatira zaumoyo wakudya kwambiri za shuga zimatha kukhala kuchepa msanga kwa minofu ya thupi, kuphatikizapo khungu

6 Shuga limakhudza momwe akumvera, limakulitsa chiwopsezo cha kukhumudwa

Thanzi lathu limakhudzidwa osati ndi anthu komanso mikhalidwe yotizungulira, komanso machitidwe omwe akuchitika mkati mwa thupi.

Zotsatira zina zoyipa za shuga ochulukirapo mu zakudya zitha kukhala ... kukhumudwa

Malinga ndi kafukufuku wa ziwerengero, kukhumudwa, ngakhale pang'ono, matenda amisala, kumakhala kofala kwambiri mwa anthu omwe amadya zakudya zochuluka (kuphatikizapo shuga ndi zotumphukira zake) poyerekeza ndi omwe amadya kwambiri. 21.22,24.

Chimodzi mwazomwe zimayambitsa kukhumudwa, asayansi amati njira ya kutupa kwamthupi mu 23, yomwe, monga tafotokozera kale, ndi yodziwika pakumwa shuga ambiri.

Kuvulaza kwa shuga kwa thupi la munthu kumawonekera pachiwopsezo chowonjezeka cha kupsinjika ndi matenda ena amisala pamene adyedwa kwambiri

7 Msuzi ndi kumva kufooka

Kodi mwazindikira kumakhala kufooka komanso kufooka kwakanthawi patatha mchere wotsekemera?

Chifukwa chiyani izi zikuchitika?

Mutatha kudya shuga wambiri, kuchuluka kwa insulin kumawonjezeka kwambiri, komwe, monga momwe zimayembekezera, kumabweretsa mphamvu yayikulu 27.

Komabe, opaleshoni iyi imaberekanso ndipo imatha, pomwe imayamba, insulin ikamaliza ntchito yake. Zotsatira zake, kuchuluka kwa shuga m'magazi kumatsika ndipo thupi limafunanso kudya ndipo kumakhala kumva kuti ndiofooka.

Uku ndi chakudya chomwe chimakhala ndi shuga kapena michere yambiri koma sichikhala ndi mapuloteni, mafayilo ndi mafuta: kuwonjezera izi zimapangitsa kuti pang'onopang'ono kugaya, michere ilowe m'magazi, zomwe zimakwaniritsa njala kwanthawi yayitali 28. Ichi ndi chimodzi mwazinthu zopatsa thanzi kuti muchepetse kunenepa.

Kuti mupewe kusinthasintha motere komanso kumva kuti ndinu ofowoka, pewani kudya maswiti okha (shuga): pangani zakudya zanu muzakudya zovuta za zakudya ndi zakudya zama protein ndi fiber.

Chimodzi mwazinthu zoyipa mthupi la munthu zomwe zimakhala ndi shuga wambiri ndikuti thupi limatopa ndikugwiritsa ntchito. Izi sizimachitika mutatha kudya zakudya zovuta kuphatikiza zovuta zamagulu, zakudya zama protein ndi fiber.

8 shuga ndi yoyipa kwa chiwindi: "chiwindi chamafuta"

Fructose ali ndi kusiyana kwakukulu kuchokera ku mitundu inanso ya mashuga: chiwindi chimagwira ntchito pakuyamwa kwake, pomwe shuga wina wophweka (glucose) amamwa monga zilili.

Kudya zipatso zochuluka za fructose kumawonjezera chiopsezo cha kupezeka kwa chotchedwa "mafuta a chiwindi", chimodzimodzi ndi mowa.

Kodi zikuyenda bwanji?

Ponyowa, fructose iyenera kusinthidwa kukhala glucose m'chiwindi. Nthawi zina kudzikundikira kwamafuta m'chiwindi kumafotokozedwa chifukwa chakuti glucose owonjezera amasinthidwa kukhala glycogen ndi mafuta, omwe "amasungidwa" m'chiwindi.

Komabe, kafukufuku wasayansi akuwonetsa kuti kwenikweni gawo lochepa kwambiri la fructose lokha limasandulika kukhala mafuta. Koma imakhudza chiwindi kuti, mbali imodzi, imathandizira njira zopangira mafuta mmenemo, ndipo inayo, imalepheretsa makupidwe ake (kuwotcha mphamvu) 29.

Kumbukirani kuti shuga patebulo ndi 50% fructose.

Kodi chiwindi chamafuta chimakhala chowopsa bwanji?

Zomwe zimapangitsa kuti mankhwalawa atuluke mkati mwake amalimbitsa, zomwe zimabweretsa kuwonongeka kosasintha, komwe kumachitika ndi kumwa kwambiri mowa: zotsatira zake zingakhale matenda enaake komanso kuwonongeka kwathunthu kwa chiwindi 30 .

Kuvulaza kwa shuga kwa thupi la munthu kumawonekera pangozi yowonjezereka ya kupangidwe kwa chiwindi chamafuta, zotsatira zake zomwe zingakhale chiwopsezo cha chiwindi ndi kuphwanya kwathunthu ntchito zake

9 Zotsatira Zina Zaumoyo Zopanda shuga

Zina mwazinthu zomwe zimavulaza shuga ku thupi la munthu ndi izi:

• Chiwopsezo cha matenda a impso: Malinga ndi kafukufuku wa sayansi, kuchuluka kwa shuga (fructose) m'zakudya kumachulukitsa chiopsezo cha matenda a impso 31.
• Zoyipa zimawononga thanzi la mano: mabakiteriya okhala mkamwa amadya shuga, zopangidwa ndi moyo wawo ndi kuchuluka kwa acidity, komwe kumayambitsa kukoka kwa mchere kuchokera m'mano ndikuwonjezera ngozi ya 32.
• Imaphwanya microflora m'matumbo: microflora kapena mabakiteriya m'matumbo nthawi zambiri amawonedwa ngati gawo lina, chifukwa chakufunika kwa ntchito yake m'thupi la munthu, makamaka pakulimbana ndi chitetezo chamthupi. Shuga owonjezera amatsogolera pakusintha kwake ndikukula kwa dzina lotchedwa "leaky gut syndrome", lomwe siliri lachipatala chokhazikika, koma limafotokoza kuphwanya kwamatumbo ndi zotsatirapo zoyipa zamagulu onse 33,34.

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.

Momwe mungasinthire shuga osavulaza thanzi

Kuvulaza kwa shuga kwa thanzi ndikotsimikizika mwasayansi, ndipo sichinsinsi kuti kuti mukhalebe aang'ono, ochepa, okongola komanso nthawi yomweyo kumva bwino, shuga ayenera kusiyidwa. Komabe, kusiya kumwa tiyi wokoma, kusiya kugwiritsa ntchito makeke, ayisikilimu ndi zina zambiri usiku ndizosatheka. Kuti muwongolere ntchitoyi, shuga amathanso kusintha:

• Zipatso zosiyanasiyana zokoma
• Wokondedwa
• Zipatso zouma ndi zipatso.

Zakudya izi sizingotenga shuga wanu wamba, koma zidzakhutitsa thupi lanu ndi zinthu zofunikira: mchere, mavitamini, fiber.

Koma bwanji okonda kuphika mikate ndi mbale zambiri? Kuthetsa vutoli sikovuta, ndikokwanira kusankha momwe mungakondere:

• Vanilla akupanga
• Shuga wodera
• Ma Essence.

Komabe, ziyenera kukumbukiridwa kuti zinthu zomwe zili pamwambazi ndizoletsedwa mwamphamvu kuti zigwiritsidwe ntchito ndi anthu omwe ali ndi matenda ashuga. Koma gourmet wathanzi sadzasiyanitsa keke yophika ndi tanthauzo, ndi makeke ophikidwa ndi kuwonjezera kwa shuga omwe amawadziwa aliyense! Anthu omwe amamwa tiyi alinso ndi kusankha kwakukulu kwa zinthu zomwe zimawerengedwa monga zothira shuga m'malo mwake:

Mwachilengedwe, kumwa tiyi ndi makeke, makeke ndi maswiti ena ndi oletsedwa, m'malo mwake ndi zipatso zouma kapena kapamwamba mu muesli, mwamwayi, iwo amakhala nawo ambiri m'masitolo ndi ma shopu.

Komabe, ngakhale mutatha kudzitamandira chifukwa chachikulu chogwira ntchito ndipo mutha kusiya kugwiritsa ntchito shuga mphindi imodzi, simungathe kuchita izi. Kuchita mopambanitsa kotereku kumabweretsa chiwonongeko chachikulu mthupi komanso thanzi, chidwi, kutopa, kukwiya kumatsimikiziridwa kwa inu. Kuphatikiza apo, thupi limataya shuga wambiri. Ichi ndichifukwa chake, ngakhale atawonetsa vuto la shuga kwa anthu, sayenera kuphatikizidwa, m'malo mwake! Ngakhale odwala matenda a shuga a insulin ayenera kutsatira mfundo imeneyi. Ersatz yabwino kwambiri ya shuga ndi fructose, koma kugwiritsidwa ntchito kwake kuyenera kuchepetsedwa kukhala koyenera - 40 g / tsiku.

Chifukwa chake, pomaliza, titha kunena kuti shuga mumtundu wake wowerengeka ndi woipa. Muyenera kuzolowera izi ndikuphunzitsa ana anu kuyambira ali ana kuti akule bwino ali ndi moyo ndipo mtsogolo sadzalimbana nawo okha ndikukana maswiti. Kuphatikiza apo, mutha kupeza njira yabwino kuposa shuga!

Shuga Kodi timamufuna?

Munkhaniyi ndikufuna kukambirana za shuga, zomwe zimavulaza shuga ku thupi.

Ndamvapo mobwerezabwereza kuti shuga, makamaka yambiri, sizibweretsa phindu, koma mosinthanitsa.

Thupi limafunikira, ochepa kwambiri, mphamvu!

Timadya shuga nthawi zonse, osangowonjezera tiyi, komanso monga gawo la zopangidwa zosiyanasiyana. Amapangidwa kuchokera ku nzimbe kapena shuga.

Shuga amakhala ndi zopatsa mphamvu zamagetsi ndi zopatsa mphamvu.

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 wowona, yang'anani kuchuluka kwa shuga muzogulitsa ndipo, makamaka, samalani kwambiri ndi maswiti, makeke ndi zakudya zonse zomwe zimakhala ndi mkulu shuga.

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 ...

Zomwe zilipo pakadali pano za zovuta za shuga zapangitsa kuti azitchedwa kuti kufa kwakoyera. Pachifukwachi, ena amayesa kupatula malonda onsewa pamakina awo. Koma nthawi yomweyo, ndi kuchepa kwake, thupi lathu silidzatha kugwira ntchito zofunika, monga zowonjezera.

Ziwerengero zina

Ku US, vuto la kunenepa kwambiri limakhala lalikulu kwambiri. M'dziko lathu, ziwerengerozi ndizotsika kwambiri. Ndipo chinsinsi chonse chagona kuchuluka kwa shuga ndi zomwe zimapezekamo. Ngati titatembenukira ku mawerengeredwe, zizindikirozo ndizotsatirazi: pafupifupi, Mmodzi wa America amadya shuga pafupifupi 190 g patsiku, waku Russia - pafupifupi 100 g. Komabe, ngakhale pankhani yomalizayi, mlingowo umakhala wokwera kwambiri ndipo umapitilira muyeso womwe umavomerezedwa kamodzi ndi theka.

Ntchito yovundikira

Shuga sikuti ndi mankhwala okoma okha, omwe ali, ndipo amapezeka osati kuphika, zakudya komanso zakumwa. Lero limawonjezedwa pafupifupi kulikonse: kusungidwa, malonda omalizidwa, masoseji, misuzi, sosi zosiyanasiyana, zinthu zophika mkate, zopumira mwachangu komanso mkate wamphongo.

Kulimbikitsa chizolowezi

Zilidi! Kuvulaza kwa shuga m'thupi la munthu makamaka ndikuti kumathandizira. Ndipo izi zikuchulukirapo - tikamadya maswiti, thupi limafunikira mtsogolo. Chifukwa chake kupwetekedwa kuyamwa - kusiya maswiti ndizovuta kwambiri. Nthawi yomweyo, gawo lotere la zakudya limasokoneza ntchito ya timadzi tofunikira - leptin, yomwe "imauza" ubongo kuti tili odzaza. Zotsatira zake, chidziwitso chofunikira sichimakafika komwe munthu akupita, ndipo munthuyo akupitilizabe kumva njala. Kulakalaka kotereku ndizovuta kwambiri kuzilamulira. Koma pali chipulumutso - ngati mungapeze mphamvu mwa inu nokha ndi kuthana ndi vuto logwiritsa ntchito kwambiri shuga, mulingo wa leptin udzabwezeretsedwa, ndipo mahomoni adzakwanitsanso ntchito yake yayikulu.

Simudzakhala ndi shuga

Koma ngakhale zonenedwazo zikuwonekera, nthawi zina shuga amakhala pafupifupi zosakaniza zazikulu pamenyu. Ndipo chifukwa - kulemera phindu. Komanso, maswiti ndiowopsa kwambiri m'lingaliro ili kuposa kukhala chabe. Kuyesera kuthetsa njala ndi kudya zakudya zambiri zokhala ndi shuga za izi, ambiri sazindikira kuti zopatsa mphamvu zake sizokwanira. Zachidziwikire, shuga ali ndi mphamvu yayikulu, koma kuti athe kupeza zokwanira, izi ndizochepa. Kuphatikiza apo, polingalira zaubwino ndi kuvulaza kwa shuga, ziyenera kudziwitsidwa kuti mankhwalawa alibe ulusi, kapena mchere, kapena mavitamini - palibe chomwe thupi limafunikira kuti likwaniritse njala ndikumva bwino.

Strategic stock

Shuga ndi gwero lama chakudya othamanga. Chifukwa chake, ndi kagwiritsidwe ntchito kake, magazi amawonjezereka msanga. Thupi lathu limafunikiradi, chifukwa limathandizira kusintha kwa maselo ndi minofu, koma zochuluka izi zimakhala zovulaza. Kuphatikiza ndi moyo wongokhala, kudya koteroko kumathandizira kuti ziwonetsero za minofu ya adipose, zomwe, sizingogwirizana ndi mkhalidwe wa chithunzicho, komanso kuchuluka kwa kapamba. Ndipo apa kuvulazidwa kwa shuga mthupi kumadziwika.

Zaumoyo wamano

Bacteria, ntchito yomwe imabweretsa kuwonongeka kwa mano enamel, idyani zakudya zosavuta. Ndipo popeza shuga amawapatsa zochuluka, malo abwino kwambiri amapangidwira tizilombo toyambitsa matenda. M'moyo wawo, amapanga asidi, omwe amaphatikiza ndi zolengeza, pang'onopang'ono amawalitsa enamel, kenako mwachindunji kwa minofu.

Mkulu insulin

Pankhaniyi, kuvulaza kwa shuga kwa munthu kumawonetsedwa ndi zisonyezo zotere: kumva kutopa kosalekeza, kumverera kwanjala, chikumbumtima chimadzuka ndipo kuthamanga kwa magazi kumakwera. Kuphatikiza apo, minofu ya adipose imayikidwa pamimba. Ndipo chovuta kwambiri pamenepa ndichakuti ambiri sazindikira kapena safuna kuwona kuwonongeka kwawo pamoyo wawo mpaka atayamba kudwala matenda ashuga.

Zotsatira za matenda ashuga

Matendawa ndiwotsimikizika chifukwa mitundu yake yambiri siyipereka zizindikiro zoonekeratu. Ndipo onetsetsani kuti mukukumbukira kuti kugwiritsa ntchito zakumwa zotsekemera pafupipafupi kumawonjezera mwayi wokhala ndi matenda ashuga. Ngati titatembenuza ku Russia mu 2014, titha kuwona kuti kumayambiriro kwa nthawi ino, anthu 3,960,000 adapezeka ndi matendawa. Koma nthawi yomweyo, chiwerengero chenicheni ndichachikulupo - pafupifupi 11 miliyoni.

Galasi imodzi ya chakumwa chokoma patsiku chimatha kuwonjezera makilogalamu 6 pachaka. Chifukwa chake, gawo lina la madzi amenewo ndi gawo lopita kunenepa kwambiri.Ndizofunikira kudziwa pano kuti koloko yokha ilibe ma calorie ambiri ndipo okha sangathe kupitilira muyeso wawo watsiku ndi tsiku. Koma nthawi imodzimodzi, kuvulaza kwa shuga m'thupi pankhaniyi kumaonekera chifukwa chakuti, kukhala gwero la zopatsa mphamvu zopanda kanthu zomwe zimakulitsa chilakolako cha chakudya, zimathandizira pakudya kwa zakudya zambiri kuposa zofunika.

Katundu wowonjezera pa chiwindi

Kuchuluka kwa shuga mu zakudya kumapangitsa kuti chiwindi chizigwira, zomwe zimayambitsa kukula kwamafuta matenda. Malinga ndi akatswiri, izi zitha kuchitika ndikugwiritsa ntchito kwambiri mandimu omveka. Komabe, mwachilungamo ndikofunikira kudziwa kuti chifukwa chenicheni cha kukhazikitsidwa kwa matenda osakhudzana ndi zakumwa zoledzeretsa sichinakhazikitsidwe - sizikudziwika kuti ndi maswiti kapena kunenepa kwambiri. Ndi matenda oterewa, munthu, monga lamulo, samva kuwawa kwambiri, chifukwa chake ambiri alibe kukayikira zokhudzana ndi kukhalapo kwa vuto lililonse. Ngakhale mafuta m'thupi amakhumudwitsa mapangidwe, omwe amachititsa kuti chiwindi chilephereke.

Zikondwerero

Kunenepa kwambiri ndi matenda ashuga ndi mikhalidwe yomwe kapamba amakumana nayo kupsinjika kwakukulu. Ndipo ngati ali okhazikika, ndiye kuti pamakhala chiwopsezo chachikulu chotenga khansa. Komanso, ngati simumayang'ananso zakudya zanu ndikuchepetsa kuchuluka kwa shuga womwe mumamwa, kuvulazidwa koopsa kudzachitika - zimathandizira pakukula ndi kukulira kwa neoplasms yoyipa.

Kupsinjika kwa magazi

Shuga amachititsa magazi kuyamwa. Ndipo umboni wa izi ndi kafukufuku awiri wochitidwa ndi asayansi aku America. Woyambayo udalipo ndi anthu 4.5,000 omwe sanakumanepo ndi matenda oopsa. Kwa masiku angapo, zakudya zawo zinali ndi shuga mu kuchuluka kwa magalamu a 74. Zotsatira zake, zidapezeka kuti ngakhale magawo ang'onoang'ono oterewa amawonjezera chiopsezo cha kuthamanga kwa magazi. Poyesanso kwachiwiri, anthu adapatsidwa zakumwa pafupifupi 60 g za fructose. Pambuyo maola angapo, adayesa kukakamira ndipo kunapezeka kuti idakwera kwambiri. Izi zinayambitsidwa ndi uric acid, wopangidwa ndi fructose.

Matenda a impso

Pali malingaliro oti kugwiritsa ntchito molakwika zakumwa zakumwa za shuga ndi zinthu zofananira zingasokoneze thanzi la impso ndi ntchito yawo. Palibe chitsimikiziro cha sayansi cha izi pakadali pano, koma zoyeserera zachitika pa makoswe a labotale. Shuga wambiri anaphatikizidwa m'zakudya zawo - pafupifupi nthawi 12 kuposa zomwe ankalimbikitsa. Zotsatira zake, impso zinayamba kuchuluka, ndipo ntchito zawo zidachepa kwambiri.

Mtima ndi mitsempha yamagazi

Mtima wamtima umakhala ndi vuto lalikulu ndi kusuta fodya komanso kugona mokwanira. Komabe, izi sizomwe zimayambitsa zoopsa - kuvulazidwa kwa shuga sikuvulanso. Malinga ndi kafukufuku waposachedwa, kuchuluka kwa zakudya zotsekemera kumakhudza thanzi la mtima. Komanso, omwe ali pachiwopsezo chachikulu ndi azimayi.

Ntchito za ubongo zakuchepa

Matenda a shuga ndi onenepa kwambiri zimagwirizana mwachindunji ndi kuchepa kwa luso la kuzindikira. Komanso, kafukufuku watsopano wasonyeza kuti matendawa amakhudza chitukuko cha matenda a Alzheimer's. Ndi mowa wambiri, mphamvu zamaganiza zimachepa, kukumbukira kumakulirakulira, malingaliro amakhala opepuka. Zotsatira zake, izi zimabweretsa kuchepa kwa ntchito yogwira ntchito ndi kuzindikira kwa chidziwitso chatsopano.

Kuchepa kwa zakudya

Malinga ndi kafukufuku yemwe adachitika mu 1999, kuchepa kwa mphamvu ya zinthu zofunika kufufuza ndi mavitamini m'thupi kumadziwika kuti ngakhale zopatsa mphamvu zochepa za shuga zimapezeka - pafupifupi 18%. Kuphatikiza maswiti ambiri muzakudya, mumadzikana nokha zopangidwa mwathanzi zomwe zitha kukwaniritsa thupi ndi zinthu zofunikira.Mwachitsanzo, mandimu a mandimu kapena shopu amadzalowetsa mkaka, ndipo makeke ndi makeke amasintha zipatso, zipatso kapena mtedza, zomwe ndi zabwino kwambiri pazakudya zazathanzi. Chifukwa chake, mumapereka thupi lopanda ma calories opanda kanthu, ndipo nthawi yomweyo sililandira mavitamini, mchere, kapena zinthu zina zofunika. Kuvulazidwa kwa shuga mu zoterezi kudzawonetsedwa ndi kumva kutopa, kufooka kwa minofu, kugona komanso kusakwiya.

Matenda a mafumu - izi ndi zomwe gout imadziwika kale, chifukwa idayamba chifukwa chomwa mowa kwambiri komanso kudya kwambiri. Masiku ano, matendawa ndi ofala kwambiri m'magulu onse a anthu, ngakhale kuti zakudya zasintha kwambiri. Omwe amayambitsa kutukuka kwa gout ndi purines, omwe amasinthidwa kukhala uric acid pakukonzekera. Kuphatikiza apo, mankhwalawa amapangidwa ndi shuga wa metabolism, motero, ngati pali maswiti ambiri pamenyu, ndiye kuti chiwopsezo chotenga matendawa chimakula kwambiri.

Shuga Woyera ndi bulawuni: kodi pali kusiyana?

Poganizira phindu komanso kuvulazidwa kwa shuga wa nzimbe, ndikofunikira kudziwa kuti, chifukwa cha chithandizo chapadera, chimayikidwa chochepa kwambiri m'njira ya minofu ya adipose. Kuphatikiza apo, ilinso ndi zodetsa zakachilengedwe, zomwe zimapangitsa kuti zikhale zothandiza kwambiri. Amakhulupirira kuti msuzi wazomera umapatsa zotsekemera izi ndi mavitamini ndi michere yambiri. Komabe, kuchuluka kwawo ndikochepa kwambiri kotero kuti sangathe kubweretsa zopindulitsa zathupi.

Palinso chowonadi chokhudza kuwopsa kwa shuga nzimbe - pankhani ya phindu la calorific, sichimasiyana ndi mzawo. Mtengo wamafuta a shuga a bulauni ndi ma calories 10 okha. Zokhudza kumasulidwa kwa insulini, mumchenga wamabangowu ndi wofanana ndi zoyera, motero, ndi matenda ashuga sizitha kugwiritsidwa ntchito.

Shuga wowotcha

Zopindulitsa ndi kuvulaza kwa shuga wowotcha zimayambitsa mikangano yambiri. Ndi chithandizo chake, mankhwalawa chimfine mu akulu ndi ana, gwiritsani ntchito kuphika, kupanga maswiti kuchokera pamenepo ndikuwonjezera mafuta a brulee ku mchere. Komabe, kuwotcha ndikungosungunuka shuga, komwe, ngakhale kutentha kumakhalapo, kumakhalabe ndi zinthu zosafunikira zonse ndi zopatsa mphamvu. Pazifukwa izi, simuyenera kutenga nawo mbali pakudya. Kuphatikiza apo, ngati mukuganiza kugwiritsa ntchito shuga wowotcha kuchiza matenda opumira, ndiye kuti muyenera kufunsa katswiri.

M'malo mwa shuga

Zambiri zokhudzana ndi zopindulitsa ndi zovuta za malo omwe ali ndi shuga ndizofunikira kwambiri kwa anthu odwala matenda ashuga. Izi ndizophatikiza zowonjezera zakudya zomwe zimapangidwira ndi fructose, zomwe ndizochepa caloric komanso zowonjezera. Komabe, musaganize kuti mothandizidwa ndi wogwirizira wa shuga, mutha kuyiwala za kunenepa kwambiri ndikuwongolera chiwerengero chanu. Zotsatira zake ndizofanana - zimapangitsa kuti munthu azilakalaka kwambiri. Zokhudzana ndi enamel ya mano, ndiye, malinga ndi kutha kwa asayansi aku Britain, fructose pankhaniyi amachita zinthu modekha. Ntchito yake yayikulu imakhalabe ndikusintha kwa chakudya kukhala mphamvu kapena kukhala ndi mafuta kwambiri.

Koma tikalankhula za kuyambitsa izi mu zakudya za anthu athanzi - cholowa m'malo mwa shuga chimabweretsa zabwino kapena zovulaza - asayansi sanazindikirepo izi.

Zoyenera kuchita

1. Chotsani ku zakudya zomwe zili ndi shuga woyengeka bwino - maswiti, mkaka wokakamira, makeke, mkate, kupanikizana, chokoleti, 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, zimasokoneza kuchuluka kwa mahomoni mwa munthu, zomwe zimakhala zowopsa kwambiri.

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!

Kupanga mphamvu kwakanthawi kochulukirapo kwa zinthu monga ma beets a shuga ndi nzimbe kumapangitsa kuti zinthu zamtengo wapatali zizichokera kwa iwo, ndipo zimatsalira kalori yokha yokhazikika. M'malo mwake, shuga ndi "chopangidwa" - zinyalala koma chifukwa cha kutsatsa kwa malonda ochokera kumakampani opanga shuga ndi shuga amamugulitsa ngati chakudya chokwanira cha magulu onse aanthu (ang'ono ndi achikulire). zapamwamba chabe!

Kuti shuga amidwe ndi thupi, iyenera kugwetsedwa. Pachifukwa ichi, ma enzyme amafunikira, ndipo sapezeka mu shuga, chifukwa thupi liyenera kuwapatsa, lomwe limadzaza kwambiri. Zotsatira zake, timakhumudwitsidwa ndi kutukusira kwa mucosa wam'matumbo, cholesterol yayikulu, chifuwa chachikulu, matenda a shuga, kunenepa kwambiri, limodzi ndi matenda osapatsa thanzi komanso matenda ena ambiri.

Kuvulaza kwa shuga

Shuga ndi chimbudzi chimbudzi. Thupi limafunikira kugwiritsa ntchito mphamvu zambiri pakukonzanso shuga m'matumbo am'mimba - m'mimba thirakiti - monga nyama. Ndiye, timadya nyama zochuluka motani m'zakudya zathu za tsiku ndi tsiku (150-250 gr.) Ndipo zochuluka motani patsiku .. unyamata, achikulire amadya zakudya zotsekemera, zomwe nthawi zambiri zimakhala ndi zotsekemera kwambiri (ayisikilimu, maswiti, lollipops, makeke, buns, potions) ndi kuchuluka kwake kumwa mandimu okoma, Coca-Cola, timadziti, khofi ndi tiyi? Lero, ndi kusefukira kokoma. Chifukwa chake akutiwononga, natinyamula, popeza m'mimba - matumbo am'mimba - amagwirira ntchito kuvala, kuyambira ubwana, kukonza maswiti ndikuwayika pansi pakhungu lathu. Ngakhale ife mwachifundo timanena za ana kuti ndi mano okoma, koma, mochenjera, tikumvetsetsa kuti ndizopanda tanthauzo kuwakankhira kumatenda komanso kusakhalako mtsogolo. O zoopsa za shuga samanena pa TV, chifukwa shuga amapezeka muzakudya zathu zomwe timakonda (chokoleti, maswiti, timadziti).

Kuti musunge mwana wanu ndi lokoma, sikofunikira kuti mumugulire maswiti ndi chokoleti, chifukwa pali zinthu zambiri zachilengedwe zabwino komanso zabwino zomwe mwana wanu angakonde.

Ngati ana ali ndi kusankha kwa chakudya choti adye m'mawa, chakudya chamasana kapena chakudya chamadzulo - iwo sangasangalale ndi chinthu chokoma. Shuga ndiwosokoneza bongo, osokoneza bongo.

Nthawi zambiri, makolo samadziwa zambiri za kuwopsa kwa shuga kwa ana: maswiti amasokoneza chidwi cha mwana, amatsogolera kunenepa kwambiri ndikuwononga mano. Tsoka ilo, mndandandawo ukupitilira:

Shuga ndi machitidwe a ana - ana sayenera kupatsa mwana wanu chakudya chotsekera, chifukwa zimakhala zovuta kuti mwana agone. Zosintha m'maganizo, mapangidwe osokoneza bongo a maswiti, kutopa, chidwi cham'mutu, kupweteka pamutu - zoterezi zimakhala ndi shuga kwa mwana wochepa. Kafukufuku akuwonetsa kuti kupatula maswiti ku zakudya za tsiku ndi tsiku za mwana kumapereka zotsatira zabwino: kukonzekera kudya, kugona bwino, ndi zina zambiri.

Shuga amachepetsa chitetezo chokwanira - Kugwiritsa ntchito shuga pafupipafupi kumayambitsa kutsika pang'ono kwa chitetezo cha m'thupi la mwana ndipo zimawonjezera mwayi wokhala ndi matenda.Mwa njira, pakadwala, ana sayenera kupatsidwa maswiti, chifukwa shuga mthupi amalimbikitsa kuchuluka kwa tizilombo tating'onoting'ono tokhala ndi tizilombo toyambitsa matenda.

Shuga amayamba calcium ndi zofunikira zofufuza - makamaka pankhaniyi, shuga woyera ndi woopsa. Shuga amachititsanso mavitamini a B kuchokera mthupi la mwana, omwe amapangika mwachangu kukugaya ndi kupopera kwa chakudya. Kugwiritsa ntchito mankhwala osokoneza bongo ndi kowopsa kwambiri kuposa momwe mungaganizire. Ziwalo zonse zamkati ndi minofu yamafupa zimasowa mavitamini ndi mchere, motero, ntchito ya thupi lonse la mwana imasokonekera. Zotsatira zake, mwana amawopsezedwa ndi matenda amtima wamatenda, matenda amkhungu, kutopa, kukhumudwa, matenda am'mimba, zina.

Shuga wogwirizira

Shuga ndi "imfa yoyera", koma sitikufuna kukumbukira komanso kumva za izi chifukwa timangodalira shuga chimodzimodzi ndi anthu omwe amamwa mowa, osuta fodya, osuta mankhwala osokoneza bongo.

Zopanga, zamankhwala m'malo mwa shuga ndi zovulaza . Amagwiritsidwa ntchito mu zakudya ndi zakumwa zilizonse, zoopsa kwambiri kuposa shuga yomwe (zakumwa, maswiti, ayisikilimu, kutafuna mano, zotsekemera, zina).

Shuga ndi malo ake onse amathandizira pakukula kwa khansa. Kukula kwa kudya shuga kumakhudzanso kufunikira kwamafuta ambiri - chidzalo chathupi.

Kuyesa kwa shuga

Zotsatira za kafukufuku woyesera zinawonetsa bwino kuti shuga yoyera imachepetsa "kuthekera kwa moyo" kwama makoswe. Mwa akazi omwe amadya shuga oyera, ana amthole amwalira. Ngati makoswe amakhala ndi shuga muzakudya zawo zatsiku ndi tsiku, amangokhala miyezi 14 mpaka 19.

Mano onse anakhudzidwa ndi caries komanso kusintha kwina.

Makoswe omwe shuga amawathandizira kudzera m'mitsempha m'malo pakamwa amakhudzidwa ndi kuwola kwa dzino chimodzimodzi ndi omwe mano awo amakumana ndi shuga.

Kuvulala ndi Zotsatira za shuga kwa Mano ndi Gamu

Shuga amawonongera mano ndi mafupa onse ndi chakudya komanso mkati mwa thupi.

Tapereka kale ndalama zambiri ndi mano kwa akatswiri a mano ndipo sanaperekenso.

Amakhulupirira kuti zotsalira za shuga zimawola mothandizidwa ndi mabakiteriya pamlomo wamkati, ndikupanga asidi (makamaka lactic acid), yomwe nthawi zambiri imayambitsa kuwonongeka kwa mano pang'ono ndi mano.

Uchi wa njuchi, mosiyana ndi shuga, uli ndi mphamvu yogwira antibacterial, komanso mphamvu ya alkalinity, ndipo chifukwa cha izi imathandizira kupukusa zamkati zamkamwa ndipo imakhala ndi phindu m'mano.

Wokondedwa, mosiyana ndi shuga woyengetsa, samapangitsa mano kuwola! Madokotala aku Swiss amalimbikitsa kuti mwana azisisita khanda.

Shuga amatha kuchita chinthu chimodzi chokha - kupatsa thupi mphamvu kwakanthawi kochepa, kulipatsa mphamvu ndikukhalabe m'thupi momwe amapangidwira mafuta.

SUGAR NDI "KULIMBIKITSA" KWA DZIKO LAPANSI

Caramelization - Ichi ndiye chinthu chomaliza cha glycation (CNG). Izi ndi chifukwa cha kuphatikizika kwamapangidwe amitundu mitundu momwe mapangidwe a mapuloteni m'thupi amasokonezedwa ndi machitidwe a shuga.

Mphamvu yokhudzana ndi makemikolo ndiyo imayambitsa nkhuku yoderapo kapena kutumphukira poterera, njira zomwezi za mankhwala zimachitika mthupi lathu, m'chiaselo chilichonse ndi ziwalo zonse.

Kusagwirizana ndi shuga pang'onopang'ono kumapangitsa "ma handcuffs a mankhwala," cobweb maselo onse mthupi monga maswiti a thonje pamtengo, omwe amagulitsa m'mapaki. Mtunduwu wa shuga "umapanga" maselo onse, umawononga DNA, yomwe imatsogolera kukalamba msanga kwa thupi . Mwamunayo yekha amakhala ngati ndodo yomwe ufa wowaza umavulazidwa, pokhapokha kusiyana komwe izi zimachitika mkati.

Mothandizidwa ndi shuga ndi zotsekemera za CNG, zopangidwa pamapeto a glycation zimayambitsa kutayika kwa ntchito, unyamata umasandulika ukalamba, khungu la wachinyamata kapena wodwala yemwe ali ndi matenda a shuga amawoneka kuti ataphimbidwa ndi kutumphuka kwa chikasu chagolide, machitidwe omwewo amapangitsa kuti pakhale kutumphuka pamtanda wa mkate, mbuzi, yokazinga maluwa osangalatsa a nkhuku.

Ogwira ntchito m'mafakitala a shuga ndi m'masitolo ophikira amadwala matenda osapweteka a m'mapapu komanso thupi lonse chifukwa cha shuga wa shuga, kupaka thupi, zomwe lero sizingatheke kuchotsa m'thupi. Anthu oterewa amkati amawoneka ngati shuga, amuna abulu. Chiyembekezo chokhacho chokhala ndi chitsime choyera, chomwe, chifukwa chamadzi oyeretsera, chimatha kumasula thupi ku zovunda izi.

Zotsatira za shuga mthupi

Shuga wambiri mthupi - mapuloteni ochulukirapo (glued). Anthu omwe ali ndi matenda ashuga amawonetsetsa kwambiri njirayi, ngakhale atakhala amsinkhu uti, amatha kuwona njira yomwe ikukalamba. Mwamuna ndi ziwalo zake zonse zimangoyandama ndimakristalo a shuga, omwe ngati thupi lawotchera, kukhala ngati owazidwa, kuvala, kuvala, kupanga "ma handcuffs am'magazi" omwe amaphatikizika ndimapuloteni, ma enzymes othandizira, komanso amachititsa kuti thupi lizigwira ntchito mosavomerezeka. Zovuta za shuga mthupi la munthu ndizabwino !! Maselo amadzaza ndi "galasi" la shuga, palibe mwayi wokhala ndi mpweya, zomwe zimapangitsa kuchuluka kwa zinthu zomwe zimasokoneza, mabakiteriya omwe amapanga zotupa za khansa.

Ichi ndichifukwa chake madokotala amalangiza odwala khansa kuti akhale mlengalenga kwa nthawi yayitali ndikugwiritsa ntchito misuzi yachilengedwe yambiri komanso chomera, chakudya cha Vitamini, chifukwa amabweretsa mpweya wopulumutsa moyo ngakhale chamoyo chokwanira koma chofooka. Ndiye chifukwa chake ndikofunikira kumwa madzi kuyambira m'mawa mpaka 12:00, kofunikira kwambiri kuti pakhale mpweya wathanzi komanso wathanzi latsiku lililonse, ndipo mumapezeka madzi ambiri oyera.

Ndikofunikira kuti muchepetse kuchuluka kwa shuga wambiri komanso wambiri , makamaka ana, okalamba, amakonda kunenepa kwambiri kapena ngati pali kale zizindikiro zina za matendawo (kuwonongeka kwa dzino, mowa, kumwa mankhwala osokoneza bongo.).

Koma pali "mankhwala" abwinoko - awa ndi osamba bwino kawiri pachaka (masiku 5-7) pa Great Lent and Advent), kotala masiku atatu, sabata Lachisanu komanso tsiku lililonse kuyambira m'mawa mpaka 12:00 kumwa madzi oyera okha, oyera .

Osati mu kukhudzika ndi chidzalo ndi thanzi, koma pakupepuka kwake (kudziletsa).

Chisamaliro chachikulu chiyenera kulipidwa kwa shuga ndi zina zomwe zimalowa m'malo mwake (zonse ndizokoma: kuchokera ku zakumwa mpaka makeke) ndipo, momwe mungathere, osati kuti muchepetse, koma kupatula kwathunthu kuzakudya.

Ngati mukunena zowona zokhudza shuga, pezani tanthauzo lake:

Shuga ndi zinyalala zamafuta!

Chifukwa chake nenani madokotala onse opita patsogolo padziko lonse lapansi.

Tithokoze chifukwa cha omwe awerenga nkhaniyi za kuopsa kwa shuga mpaka kumapeto. Zaumoyo kwa inu ndi okondedwa anu!

Kodi shuga ndi chiyani?

amatanthauza chimodzi mwazinthu zomwe amakonda kwambiri. Nthawi zambiri imagwiritsidwa ntchito ngati chowonjezera m'mbale zosiyanasiyana, osati monga chopangira pawokha. Anthu pafupifupi pachakudya chilichonse (osaphatikiza kukana kwadala) amamwa shuga. Chakudya ichi chidabwera ku Europe zaka pafupifupi 150 zapitazo. Kenako inali yodula kwambiri komanso yosafikirika kwa anthu wamba, idagulitsidwa ndi kulemera mumafakisi.

Poyamba, shuga amapangidwa kokha kuchokera ku nzimbe, m'mitengo yake momwe mumakhala mchere wambiri, woyenera kupanga izi. Pambuyo pake, shuga adaphunzira kuti azichotsa pamimba ya shuga. Pakadali pano, 40% ya shuga onse padziko lapansi amapangidwa kuchokera ku beets, ndi 60% kuchokera kwa nzimbe.Shuga amakhala ndi sucrose yoyera, yomwe m'thupi la munthu imatha kugawidwa mwachangu mu glucose ndi fructose, yomwe imalowa m'thupi pakapita mphindi zochepa, ndiye kuti shuga ndi gwero labwino lamphamvu.

Monga mukudziwira, shuga ndi chakudya chabwino kwambiri cha m'mimba, makamaka shuga woyengetsa. Izi sizikhala ndi phindu lililonse kwachilengedwe, kupatula zopatsa mphamvu.100 magalamu a shuga ali ndi 374 kcal.

Zakudya za shuga

Nzika yapakati pa Russia imadya pafupifupi 100-140 magalamu a shuga tsiku limodzi. Uwu ndi pafupifupi 1 kg ya shuga sabata iliyonse. Tiyenera kudziwa kuti m'thupi la munthu mulibe shuga wofunikira.

Nthawi yomweyo, mwachitsanzo, nzika wamba yaku US imamwa magalamu 190 a shuga patsiku, zomwe ndizoposa zomwe anthu aku Russia amadya. Pali zambiri kuchokera ku maphunziro osiyanasiyana ochokera ku Europe ndi Asia, zomwe zikuwonetsa kuti m'maderawa munthu wamkulu amadya 70 mpaka 90 magalamu a shuga patsiku pafupifupi. Izi ndizochepa poyerekeza ndi ku Russia ndi United States, koma zimapitilira zomwe zimachitika, zomwe ndi 30-50 magalamu a shuga patsiku. Tiyenera kudziwa kuti shuga amapezeka muzakudya zambiri komanso zakumwa zingapo zomwe tsopano zimamwedwa ndi nzika pafupifupi padziko lonse lapansi.

Muyenera kuti musangoganizira za shuga zomwe mumayika tiyi. Shuga amapezeka pafupifupi zakudya zonse! Chitsanzo chabwino kwa inu kumanja, ingodinani pachinthunzicho kuti muchikulitsa.

1) Shuga amachititsa kuti mafuta azikhala pansi

Kumbukirani kuti shuga yomwe imagwiritsidwa ntchito ndi anthu imayikidwa mu chiwindi monga glycogen. Ngati malo ogulitsira a glycogen m'chiwindi amapitilira muyeso, shuga yemwe wadyayo amayamba kumuyika m'misika yamafuta, nthawi zambiri amakhala malo m'chiuno ndi m'mimba. Pali zina zofufuza zomwe zikusonyeza kuti mukamadya shuga pamodzi ndi mafuta, kuyamwa kwachiwiri m'thupi kumakhala bwino. Mwachidule, kudya shuga wambiri kumabweretsa kunenepa kwambiri. Monga tanena kale, shuga ndimtengo wopatsa mphamvu kwambiri wopanda mavitamini, fiber ndi mchere.

2) Shuga imapangitsa munthu kukhala ndi vuto logona

Asayansi atha kuwona maselo muubongo wa munthu omwe ali ndi vuto lotha kulakalaka chakudya ndipo amatha kupangitsa kuti pakhale njala. Ngati mumatha kudya zakudya zokhala ndi shuga wambiri, ndiye kuti zimayamba kusokoneza ntchito zamtundu wanthawi zonse, zomwe pamapeto pake zimapangitsa kuti mukhale ndi njala yabodza, ndipo izi, monga lamulo, zimatha ndi kudya kwambiri komanso kunenepa kwambiri.

Pali chifukwa chinanso chimodzi chomwe chingapangitse kuti pakhale njala yonyenga: kukula kwambiri m'magazi a glucose kumachitika mthupi, ndipo ndikatha kutsika kofananako, ubongo umafunikira kumalizika kwa kuchepa kwa shuga m'magazi. Kugwiritsa ntchito shuga kwambiri nthawi zambiri kumawonjezera kuchuluka kwa insulini ndi shuga m'thupi, ndipo pamapeto pake kumayambitsa kumva kuti kunjenjemera ndi kudya kwambiri.

Shuga wa Tsiku ndi Tsiku

Kodi mungasinthe kuchuluka kwa shuga mumenyu? Malinga ndi akatswiri azakudya, munthu wamkulu amatha kudya pafupifupi 60 g patsiku: awa ndi supuni 4 kapena ma cubes 15 a shuga woyengedwa. Osakhala ocheperako monga momwe ungawonekere poyamba, koma musaiwale kuti shuga imapezeka muzakudya zambiri zomwe mumatha kudya tsiku lonse. Mwachitsanzo, mu bar ya chokoleti mupeza mlingo wathunthu wa tsiku ndi tsiku. Ma cookie atatu oatmeal amadzadula ndi wachitatu, ndipo kapu ndi theka. Pulogalamuyo imakhala ndi shuga wochepa - pafupifupi 10 g, ndi kapu ya mandimu a lalanje - 20 g.

Komabe, ziyenera kukumbukiridwa kuti thupi silisamala zomwe mumapereka, ngakhale mutagwiritsa ntchito fructose m'malo mwa shuga - zabwino ndi zovuta za malonda awa ndizofanana. Koma pakati pa apulo ndi ma cookie pali kusiyana kwakukulu.Chowonadi ndi chakuti pali mitundu iwiri ya dzuwa: mkati (zipatso, chimanga, masamba) ndi zakunja (mwachindunji shuga, uchi, ndi zina). Oyamba kulowa thupi limodzi ndi fiber, mavitamini ndi michere. Ndipo mwanjira imeneyi, shuga wamkati amasungidwa pang'ono. Pomwe akunja, omwe ali ndi makeke ndi maswiti, amabwera mwamphamvu ndikusokoneza ntchito ya ziwalo zambiri ndi machitidwe.

Chakudya chothandiza kapena chovulaza konse sichikupezeka. Mawuwa amagwira ntchito mokwanira shuga, omwe ali ndi malingaliro abwino komanso owopsa. Kodi phindu la thanzi ndi kuvulazidwa ndi shuga ndi lotani? Werengani za izo mwatsatanetsatane m'nkhani yathu.

3) Shuga amalimbikitsa kukalamba

Kugwiritsa ntchito shuga kwambiri kumapangitsa kuti makwinya aoneke pakhungu pasadakhale, popeza shuga amasungidwa m'malo osungira khungu, potero amachepetsa mphamvu zake. Chifukwa chachiwiri chomwe shuga amathandizira kukalamba ndichakuti shuga amatha kukopa ndikusunga zomasuka zomwe zimapha matupi athu kuchokera mkati.

5) Shuga amaba thupi la mavitamini a B

Mavitamini onse a B (makamaka vitamini B1 - thiamine) ndi ofunika pakugaya bwino komanso kugwiritsidwa ntchito ndi thupi la zakudya zonse zomwe zili ndi shuga komanso wowuma. Mavitamini a White B alibe mavitamini a B A. Chifukwa chake, kuti azitha kuyamwa shuga, thupi limachotsa mavitamini a B kuchokera ku minofu, chiwindi, impso, mitsempha, m'mimba, mtima, khungu, maso, magazi, ndi zina zambiri. Zikuwonekeratu kuti izi zitha kuchititsa kuti mthupi la munthu, i.e. mu ziwalo zambiri akusowa kwambiri kwa mavitamini a B ayamba

Pogwiritsa ntchito shuga mopitirira muyeso, pamakhala "mavitidwe" ambiri a mavitamini a B m'mitundu yonse ndi machitidwe. Izi, zimatha kuyambitsa kukwiya kwambiri, kugaya chakudya kwambiri, kumva kutopa mosalekeza, kutsika kwa mawonekedwe am'maso, kuchepa magazi, minofu ndi khungu, matenda amtima ndi zina zambiri zosasangalatsa.

Tsopano titha kunena motsimikiza kuti mu 90% ya milandu yotere ikanapeweka ngati shuga ataletsedwa nthawi. Pakumwa zakumwa zamafuta mu mawonekedwe awo achilengedwe, kuchepa kwa vitamini B1, monga lamulo, sikutukuka, chifukwa thiamine, yomwe ndiyofunikira pakuwonongeka kwa wowuma kapena shuga, amapezeka muzakudya zomwe zimadyedwa. Thiamine ndiyofunikira osati kokha pakukula kwa chikhumbo chabwino, komanso kuti chimbudzi chizigwira bwino ntchito.

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 zimapereka zifukwa kuti siziyenera kuyeretsedwa.

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 amangodya shuga wofiirira ngati chakudya (kunalibe wina). Komabe, ndikupanga patsogolo kwa sayansi ndi ukadaulo, anthu ochulukirachulukirapo amapereka chidwi ndi shuga Woyera, popeza mtengo wake ku Europe pazifukwa zingapo ndiwotsika 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 (woyengedwa) ndizosiyana kwambiri ndi kupangidwa kwa 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 kwa kuyeretsedwa kwake. Chifukwa chake, timakupatsirani 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.

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 ndi asayansi masiku ano za zoopsa komanso zofunikira zama makristali a shuga.

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

• imasokoneza kagayidwe ka lipid mu thupi, kamene pamapeto pake kamabweretsa mapaundi owonjezera ndi atherosulinosis (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 azikhala ndi chidwi, komanso kugwiritsa ntchito maswiti kwambiri kumatsitsa thupi, komwe kumayambitsa mavuto osiyanasiyana azaumoyo (kuwonongeka kwa khungu, kugaya chakudya, kusokonekera, 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 chifukwa pafupifupi zotsatira zoyipa zilizonse za shuga wambiri thupi ndikuwonjezeka 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 (anatengera 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, tikufunikirabe kudziwa momwe tingasiyanitsire shuga osapanda shuga ndi shuga wosakanizidwa, komanso ngati kuli koyenera kugwiritsa 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:

6) Shuga amakhudza mtima

Kwa nthawi yayitali, kulumikizana kunakhazikitsidwa pakati pa kumwa kwambiri shuga (yoyera) ndi vuto la mtima. Shuga Woyera ndiwolimba mokwanira, komanso, umangoyipa machitidwe a minofu ya mtima. Zitha kubweretsa kusowa kwambiri kwa thiamine, ndipo izi zimatha kuyambitsa matenda a minyewa ya minofu ya mtima, komanso kudzikundikira kwamadzi ena, komwe kumapeto kwake kungayambitse kumangidwa kwamtima.

7) Shuga amatulutsa malo osungira

Anthu ambiri amakhulupirira kuti ngati amamwa shuga wambiri, amakhala ndi mphamvu zambiri, popeza shuga ndiye amachititsa kwambiri. Koma kuti ndikuuzeni zoona, uku ndi malingaliro olakwika pazifukwa ziwiri, tiyeni tikambirane za iwo.

Choyamba, shuga amayambitsa kuperewera kwa thiamine, kotero thupi silingathetse kagayidwe kazakudya, chifukwa zomwe mphamvu zomwe zimalandira sizigwira ntchito monga momwe zingakhalire ngati chakudyacho chaphimbidwa. Izi zimabweretsa kuti munthu wanena kuti watopa ndi kufooka kwambiri.

Kachiwiri, shuga wokwezeka, monga lamulo, amatsata pambuyo kutsika kwa shuga, komwe kumachitika chifukwa cha kuchuluka kwamphamvu kwamadzi a insulin, omwe, nawonso, amayamba chifukwa cha kuchuluka kwambiri kwa shuga. Bwalo loyipa ili limabweretsa chakuti m'thupi mumakhala kutsika kwa shuga kotsika kwambiri kuposa chizolowezi. Chodabwitsachi chimatchedwa kuwukira kwa hypoglycemia, komwe kumayendetsedwa ndi zizindikiro zotsatirazi: chizungulire, kukayikira, kutopa, nseru, kusokonekera kwambiri komanso kunjenjemera kwa malekezero.

8) Shuga ndiwothandiza

Shuga mumagulu ake ndi othandizira kwenikweni.Pakakhala kuwonjezeka kwa shuga m'magazi, munthu amamva kuwonjezereka kwa zochitika, amakhala ndi chisangalalo chofatsa, ntchito yamachitidwe amanjenje amathandizira. Pachifukwa ichi, tonsefe, titatha kudya shuga yoyera, tazindikira kuti kuchuluka kwa mtima kumawonjezeka, kuwonjezeka pang'ono kwa kuthamanga kwa magazi kumachitika, kupuma kumafulumira, komanso kamvekedwe ka mantha am'magulu onse akamakula.

Chifukwa cha kusintha kwa zamankhwala osokoneza bongo, zomwe siziphatikizidwa ndi zochitika zina zowonjezera, mphamvu zomwe zimalandilidwa sizimatha nthawi yayitali. Munthu amakhala ndi vuto mkati mwake. Ichi ndichifukwa chake shuga amatchedwa "chakudya chosautsa."

Shuga wazakudya amachititsa kusintha kwa kuchuluka kwa phosphorous ndi calcium m'magazi, nthawi zambiri kuchuluka kwa calcium kumakwera, pomwe phosphorous imachepa. Chiwerengero pakati pa calcium ndi phosphorous chikupitirirabe kukhala chopanda tanthauzo kwa maola opitilira 48 mutatha shuga.

Chifukwa chakuti kuchuluka kwa calcium kwa phosphorous kumavulala kwambiri, thupi silingatengere calcium mokwanira chakudya. Koposa zonse, kulumikizana kwa calcium ndi phosphorous kumachitika mwa kuchuluka kwa 2,5: 1, ndipo ngati izi zimasokonekera ndipo pali calcium yambiri, ndiye kuti calcium yina singagwiritsidwe ntchito ndi thupi.

Calcium yowonjezera imathiridwa limodzi ndi mkodzo, kapena imatha kupanga madontho owonda mumitundu iliyonse yofewa. Chifukwa chake, kudya kashiamu mthupi kungakhale kokwanira, koma ngati calcium imabwera ndi shuga, imakhala yopanda ntchito. Ichi ndichifukwa chake ndikufuna kuchenjeza aliyense kuti calcium mu mkaka wotsekemera siziwunikidwa mthupi momwe ziyenera kukhalira, koma, imawonjezera chiopsezo chotenga matenda monga rickets, komanso matenda ena okhudzana ndi kuchepa kwa calcium.

Pofuna kuti metabolism ndi oxidation a shuga zizichitika moyenera, kupezeka kwa calcium mthupi ndikofunikira, ndipo chifukwa choti mulibe mchere mu shuga, calcium imayamba kubwereka mwachindunji kuchokera m'mafupa. Zomwe zimapangitsa kuti matenda atengeke ngati mafupa, komanso matenda a mano komanso kufooketsa mafupa ndichakuti kuchepa kwa calcium m'thupi. Matenda monga ma rickets amatha pang'ono chifukwa chomwa shuga wambiri.

Shuga amachepetsa mphamvu ya chitetezo chathupi maulendo 17! Ngati shuga wambiri m'magazi athu, chitetezo chamthupi chimachepa. Chifukwa