Kodi shuga ndi yoyipa kwenikweni kwa thupi la munthu?

Shuga ndi chinthu chofunikira chomwe chimapezeka nthawi zonse m'zakudya zathu. Kudya, timadzifunsa funso - kodi kugwiritsa ntchito shuga kwa munthu ndi chiyani, ndipo zovulaza zake ndizotani? Shuga ndi chakudya, ndikofunikira kuti thupi lonse lizigwira ntchito. Ndiwowonjezera mphamvu, othandizira kuyendetsa magazi ku ubongo komwe kumalepheretsa mapangidwe a thrombosis ndi nyamakazi, amathandizira ntchito ya chiwindi ndi ndulu.

Shuga, yemwe amalowa mthupi mwa zipatso ndi ndiwo zamasamba, osati monga chinthu chopangidwa ndi mafakitale, amapindulitsa kwambiri. . Zopatsa zachilengedwe - glucose, zimamwa mosavuta ndipo zimatipatsa mphamvu zopatsa moyo, koma ngakhale glucose imakhala yovulaza ngati itagwiritsidwa ntchito mopanda malire.

Shuga: kapangidwe, zopatsa mphamvu, mitundu

Shuga wamba, omwe tinkakonda kuwona pagome lathu, amatchedwanso sucrose. Suprose ndi chinthu chovuta kupangidwa ndi mamolekyulu awiri a shuga osavuta - fructose ndi glucose.

Kamodzi m'mimba yogaya, njira yogawa magawidwe opangira zinthu zimayamba - monosugar. Mamolekyu a monosaccharides, odzipereka m'magazi, kukweza shuga, ndipo amaperekedwa ku gawo lililonse la ziwalo ndi ziwalo za thupi la munthu kudzera m'mitsempha yamagazi. Izi zimachitika mosalekeza.

Udindo waukulu pakupezeka kwa mphamvu ndi wa glucose. Iyo, kapena m'malo mwake njira yomwe imagawanika, imabwezeranso mtengo wa "mafuta" a thupi ndi pafupifupi 90%.

1. Glucose - chakudya, yomwe ndi gawo la shuga wina aliyense. Madzi a insulin, omwe amapangidwa mu kapamba, ndi omwe amachititsa kuti lizimidwa. Pakudya mafuta ochulukirapo kuposa kuchuluka kofunikira, mapangidwe a mafuta amafunika. Kudya kwa glucose kuyenera kufanana ndi kuchepa mphamvu kwa thupi. Gramu imodzi ya glucose imakhala ndi 3,4 kcal.
2. Pangani - monosaccharide, yemwenso imapatsa mphamvu, koma kukhalapo kwake mthupi sikumapangitsa kutulutsa kwamphamvu mphamvu - kuwonongeka ndi kukweza mphamvu. Fructose, wokhala ndi zopatsa mphamvu za 400 kcal pa magalamu 100 a mankhwala, ali ndi index yotsika ya glycemic. Ubwino wa fructose, ngati utagwiritsidwa ntchito m'malo mwa shuga, pakakhala popanda insulin yotulutsa ndi kukhazikika kwa misempha ya magazi ndimagawo omwe amachititsa kuti thupi lipweteke kwambiri.
3. Mkaka wa Mkaka - Lactose . Molekyu ya chinthu ichi imakhala ndi glucose ndi galactose. Pazipangizazi, ndi za gulu la zotulutsa. Kuti mumvetsetse lactose, enactme lactase ndiyofunikira. Imakhalapo mthupi la khanda, ndipo ndi ukalamba, zomwe zimacheperachepera. Akuluakulu, pali tsankho la mkaka - chizindikiro chotsika cha enzyme lactase.
4. Shuga nzimbe - osakhazikika, osakhazikika. Ma Microelements omwe amapezeka m'makristali amawapanga mtundu. Kugwiritsidwa ntchito kwa nzimbe ndi kupezeka kwa kapangidwe kake ka zinthu za potaziyamu, calcium, chitsulo ndi mkuwa. Koma, monga momwe kafukufuku akuwonetsera, zomwe ali nazo ndizochepa ndipo sizimakhudza kwambiri mtundu wa zomwe akupanga. Zopatsa mphamvu za calorie ndi 380 kcal pa 100 magalamu. Shuga ya nzimbe imatha kuvulaza chifukwa choti ili ndi zopatsa mphamvu zambiri, ndipo kugwiritsa ntchito kwake zinthu zina zofunikira sizikudziwika.
5. Amakhulupirira kuti shuga ya coconut zimabweretsa zabwino zambiri mthupi kuposa nzimbe. Chogulitsachi chili ndi zinthu zofunika kufufuza ndi mavitamini a B, omwe amathandizira kuti mafuta azikhala ndi mafuta ambiri. Mapindu a shuga wa coconut omwe ali ndi zinthu zofunika kuziwonera, komanso kuvulaza m'zakudya zowonjezera zamoto, makamaka kwa odwala matenda a shuga. Kuwonongeka pang'ono kwa mavitamini B1 ndi B6 pakuyeretsa kumapangitsa kuti pakhale kugawaniza chakudya cha coconut. Musagwiritse ntchito molakwika izi, zimatha kuvulaza minofu ya mtima ndi ubongo, ndikupangitsa kuti mulibe thiamine.

Phindu ndi zovuta za shuga zimatsimikizika ndi mtundu wa momwe amamwa. Yang'anirani zomwe zili ndi zopatsa mphamvu komanso zotsalira siziyenera, zomwe zilipo. Pankhaniyi, zokonda ziyenera kuperekedwa kwa polysaccharides achilengedwe, odalirika komanso othandiza.

Ubwino woyenera wa shuga m'thupi la munthu

Ubwino wa shuga ndi chowonadi chotsimikiziridwa mwasayansi. Bokosi wamba la shuga woyengetsa kapena supuni ya sucrose, mwanjira wamba, ndimatayidwe opangidwa ndi glucose ndi fructose. M'malo mwake, sucrose ndi mankhwala omwe ali ndi zovuta kupanga, zomwe zimaphatikizapo magulu azophatikiza kulemera kwakukulu - ma alcohols, mapuloteni, mafuta ndi ma amino acid.

Zinthu zofunika kwambiri kwa thupi la munthu, zomwe zimapanga zomwe zimapangitsa phindu ndi zovuta za shuga - glucose, fructose, lactose ndi zinthu zina za shuga zachilengedwe, kusowa kwake komwe kumasokoneza thupi.

1. Imasokoneza kufalitsa kwazizindikiro.
2. Imatulutsa mtima sclerosis.
3. Zimawonjezera mwayi wa mapangidwe a cholesterol plaque ndi thrombosis.
4. Imachepetsa mkhalidwe wamalo olumikizirana.
5. Chiwindi ndi ndulu zimavutika.

Ndi kudya kosakwanira kwa chakudya chamafuta, zomwe zimapezeka m'matumbo a ketone m'magazi zimakwera kwambiri, zomwe zimawonetsa kuphwanya kwa kagayidwe kazachilengedwe m'thupi. Mafuta amayamba kugwiritsidwa ntchito ngati mafuta, ndikutulutsa zinthu zowola, ma ketones, m'magazi ndi mkodzo. Ma acids amawononga mphamvu yamanjenje, amalepheretsa munthu kuthupi ndi malingaliro.

Mlingo watsiku ndi tsiku - Uku ndi shuga onse omwe amapezeka muzakudya zomwe zili m'gulu la zakudya zathu za tsiku ndi tsiku. Makonda ayenera kuperekedwa ku shuga wachilengedwe, omwe amatha kupukusa, omwe adzabwezeretse thupi ndi mphamvu, mavitamini komanso zida zina zofunikira.

Ndemanga za Katswiri:

"Monga momwe mukudziwira, shuga ndi" chinsinsi chakufa "kapena monga amatchedwanso" poyizoni wokoma ". Ndipo monga akunenera: "Puluyu aliyense ndiwothandiza paz Mlingo wochepa" ndipo simukhulupirira, koma shuga ndiwosiyana nawo.

Ubwino wa shuga ndizochepa kwambiri kuposa zovulaza, komabe:

• shuga imapangitsa kuti ubongo uziyenda bwino,
• kumawonjezera dzuwa
• kukweza (okonda maswiti akudziwa kuti amadya maswiti kapena chokoleti ndipo chilichonse chili bwino, zonse sizikuwoneka bwino),
• shuga ndiwothandiza kwambiri ku chiwindi ndi ndulu (glucose imakhala chotchinga pakati pa chiwindi ndi poizoni woopsa)
• Kusowa kwa shuga mthupi kungayambitse chizungulire, kusakwiya komanso kupweteka mutu kwambiri.
• okonda maswiti samakhudzidwa kwambiri ndi nyamakazi ndi arthrosis.

Izi sizitanthauza kuti muyenera nthawi yomweyo kudya shuga muma kilogalamu!

Payenera kukhala muyeso mu chilichonse!

Pali zonena kuti shuga patsiku ndi supuni 10, koma ndimathamangira kuti pano shuga umawonjezeredwa kuzinthu zonse ndipo ngakhale nsomba zamchere, motero popanda kutengera, chifukwa pali zovuta zambiri kuchokera ku shuga, monga ndidanenera, kuposa zabwino.

Makamaka muyenera kusamala ndi zokometsera zokoma, ngati pali zovuta zina zathanzi, monga matenda a shuga, pano shuga ndiwosavuta!

Ndipo, chabwino, musaiwale kuti kumwa kwambiri maswiti kumabweretsa:

• pamavuto amitsempha yamagazi,
• onenepa kwambiri
• chitetezo chochepa (ana nthawi zambiri amadwala pambuyo pa tchuthi, mwachitsanzo, Chaka Chatsopano, chifukwa maswiti ambiri ndipo nthawi yomweyo),
• amakulitsa caries, amayamba calcium.

Kupitilira muyeso wa zopewera shuga za shuga kumatha kumapitilira.

Chifukwa chake, muzonse muyenera kudziwa muyezo!

Idyani, mukhale athanzi! ”

Nadezhda Primochkina, wothandizira zakudya zamagulu onse, Saratov

Kodi muyenera kudya zochuluka motani kuti musavulaze thanzi lanu?

Kuti shuga ikhale yopindulitsa komanso osavulaza, ndikofunikira kuti muzitsatira momwe amamwa, zomwe asayansi adatsimikiza pa 50 g. Izi ndizovuta kwambiri kuposa momwe zingaganizire. Mutha kudziwa kuchuluka kwa zomwe zimapezeka mu supuni ndikudziwa momwe mumakhalira, komabe pali shuga wobisika. Imapezeka pazinthu zingapo ndipo ndizovuta kwambiri kuwongolera kuchuluka kwake.

Masamba, mtedza, mbewu monga chimanga ndi zipatso ndizopezeka mwachilengedwe. Ndizofunikira paumoyo wathupi lathu komanso kutipatsa shuga wofunikira. Shuga wamafuta ndi zinthu zomwe zili pamenepo nthawi zina zimakhala zowononga kuposa zabwino. Ndikofunikira kuphunzira kapangidwe kazinthu zotere. Poyerekeza zomwe zili ndi calorie ndi monosaccharides iliyonse, mutha kudziwa kuchuluka kwa kufunikira ndi kuchuluka kwa mankhwala omwe akupangidwawo.

Ubwino wa shuga pakukula kwathunthu kwa mwana

Ana amadziwika ndi kuchuluka kwa magalimoto. Zakudya zamafuta ndizofunikira kwa ana monga gwero lamphamvu. Koma kugwiritsa ntchito shuga pakukula kwa mwana si izi zokha.

1. Njira yozungulira.
2. Zodala
3. Mucous nembanemba.
4. Chiwonetsero cha khungu.
5. Masomphenya

Mchere wamchere womwe umapanga sucrose: calcium, potaziyamu, mkuwa, chitsulo.

• Milingo yotsika ya hemoglobin m'magazi.
• Chitetezo chofooka.
• Arrhythmias wamtima.
• Mavuto a chithokomiro.
• Anemia
• Kupanda chilimbikitso.
• Hyperacaction.

Mwana mpaka chaka ayenera kulandira 40% ya chakudya chamagulu mu zakudya za tsiku ndi tsiku. Komanso, zopatsa thanzi zimakwera mpaka 60%. Pafupifupi 400 g zamasamba ndi zipatso zosiyanasiyana, monga gwero la monosaccharides, ziyenera kuphatikizidwa pakudya kwamasiku onse kwa mwana wasukulu .

Kodi ndiyenera kugwiritsa ntchito zolowa m'malo?

Moyo wamunthu umafuna mphamvu zambiri. Kubwezeretsanso iwo osatopa ndi lamulo lakhalidwe labwino. Kusiya kwathunthu shuga yachilengedwe ndikusinthana ndi zina ndi lingaliro lolakwika. Kusankha koteroko kumatha kuvulaza thanzi.

1. Magazi a shuga.
2. Glucose muma cell a thupi.
3. Acetylcholine - zinthu zomwe zimayang'anira ntchito zapamwamba za ubongo.
4. Mlingo wa gamma-aminobutyric acid - chinthu chomwe chimayang'anira mphamvu ya ubongo.

Pali mndandanda womwe wavomerezedwa kuti upange ndikugulitsa zinthu zopangira ma sucrose: cyclamate, sucralose, aspartame, acesulfame.

M'malo ena a shuga achilengedwe ndi oletsedwa ku Western Europe ndi United States. Amayi oyembekezera ndi ana osakwana zaka khumi, ndibwino kukana kudya zopangidwa m'malo mwake.

Piritsi laling'ono lokoma silingavulaze munthu wathanzi. Koma ngati musamalira thanzi lanu moyenerera, ndiye kuti muyenera kudya zakudya zosafunikira kwenikweni.

Kodi shuga amaleredwa kwa ndani chifukwa cha thanzi?

Kugwiritsa ntchito sucrose pamagwiritsidwe ake oyenera. Zomwe zimachitika tsiku lililonse ndi izi ndi 50-60 g. Izi zikutanthauza shuga onse omwe amalowa mthupi masana. Zowonjezera zimatha kudzetsa mavuto akulu azaumoyo, komanso zovuta, zomwe zimayenera kuthetsedwa kwakadali komanso kokwera mtengo.

Zimatsimikiziridwa poyesa kuti shuga amayamba chifukwa cha matenda angapo osachiritsika. . Pali magulu aanthu omwe amatsutsana nawo kwambiri, kapena amamwa kwambiri.

• Matenda a shuga
• Cholesterol yayikulu.
• Matenda a mtima.
• Kunenepa kwambiri
• Matenda a Gallstone.
• Psoriasis
• Ziwengo
• Kukhumudwa
• Kuphatikizika.

Kwa odwala matenda a shuga, kudya kwambiri shuga kumapha. . Mulingo wokwanira wa insulin imabweretsa odwala mu hyperglycemia - kuchuluka kwa glucose kosalekeza m'magazi. Kuphwanya pang'ono pang'ono kwa zomwe zilipo kwa odwala oterewa ndizowopsa.

Ngati mumakonda kuthira kumverera kwa njala ndi maswiti amitundu yonse, mahomoni a leptin amasiya kupangidwa mthupi. Ndiye amachititsa kuti mukhale ndi chiyembekezo chodzaza. Kuperewera kwa leptin m'thupi ndiko kugona kosalekeza, komwe kumayambitsa kudya kwambiri, kunenepa kwambiri komanso kunenepa kwambiri.

Chakudya choyenera ndikudya zakudya zachilengedwe. . Mashupi achilengedwe omwe ali ndi chakudya chamafuta othamanga amatha kukulitsa mphamvu, kukupulumutsani ku kukhumudwa, ndikuwonjezera magwiridwe anu. Mapuloteni, mafuta ndi CHIKWANGWANI, zomwe zimagwiritsa ntchito popanga mafuta achilengedwe, zimabwezeretsa kwathunthu thupi pambuyo pakudwala, panthawi yopeza bwino komanso zimateteza chitetezo cha tsiku lililonse. Kumwa moyenera shuga zachilengedwe ndizofunikira komanso mphamvu tsiku lililonse.

Sikuti shuga onse ali ofanana

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

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

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

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

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

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

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

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

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

Mndandanda wamaswiti omwe alibe zovulaza kudya

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

Zipatso:

• Maapulo
• Avocado
• Nthochi
• Mabulosi akutchire
• Cantaloupe
• Cherry
• Cranberries
• Madeti
• Nkhuyu
• Mphesa
• Mphesa
• Cantaloupe
• Ndimu
• Laimu
• Mango
• Malalanje
• Mapeyala

Zamasamba:

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

Zoyambira:

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

Zosavuta:

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

Zakumwa:

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

Zina:

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

Yankho la funsoli: kodi shuga ndi zovulaza?

Monga zinthu zambiri m'moyo, kuvulala kumatengera chizolowezi.

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

Koma kumwa kwambiri shuga kumabweretsa mtundu wachiwiri wa matenda a shuga komanso kunenepa kwambiri (ngakhale mupeza zokwanira kuchokera kudya kwambiri, ngakhale mutakhala kuti simumadya chakudya chochuluka). Mafuta ochulukirapo amathandizanso kuwonjezeka kwa zinthu zomwe zimatha kumapeto kwa glycation, komanso chifukwa cha kuwonongeka kwa khungu komanso chiopsezo chachikulu cha khansa ndi matenda amtima.

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

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

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

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

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

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

Pali chakumwa chimodzi cha "shuga" chomwe sichiwopseze chimodzimodzi: mkaka. Ngakhale mkaka uli ndi shuga (lactose, glucose disaccharide ndi galactose), zomwe zimakhala ndizotsika kwambiri kuposa madzi a zipatso; kuphatikiza, mkaka ndi mapuloteni mulinso ndi mafuta. Munthawi yomwe mafuta amayesedwa ngati adani, mkaka wofiyidwa umaonedwa kuti ndiwabwinobwino kuposa mkaka wonse, koma lero ayi. Tsopano kuti mafuta ali (pang'ono) olungamitsidwa, mkaka wonse, mothandizidwa ndi umboni waumboni, wabwerera mwa mafashoni.

Ndiye mungadye shuga wambiri patsiku?

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

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

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

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

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

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

Ponena za timadziti ta zipatso, uchi, ndi mapulo a mapulo, onse amatanthauza shuga wowonjezera, monga momwe chimapangidwira madzi ambiri a chimanga.

Chingachitike ndi chiani ngati simudya shuga

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