Ubongo umafunika shuga kuposa shuga. Zipatso zatsopano, zipatso zouma, uchi, zakudya zamasamba ambiri - zimadyetsa bongo popanda kuvulaza ziwalo zamkati.

Shuga ndimalo chabe m'malo magwero a shuga. Ngakhale ndiwo zamasamba zodyeka (nzimbe, shuga beet), shuga woyengeka mulibe masamba kapena shuga wachilengedwe.

Mukulakwitsa kwambiri ngati mukuganiza kuti shuga amangovulaza mano. Inde, shuga amawononga mano msanga, koma izi sizabwino kwambiri.

Shuga woyesedwa patapita nthawi yayitali pokonza zinthu ndi zinthu zomwe sizipezeka mwachilengedwe, zomwe zimakhudzidwa kwambiri kotero kuti ziwalo zogaya, makamaka zikondamoyo ndi chiwindi, zimapeza katundu wopanda pake ndipo zimakakamizidwa kuti zizigwira ntchito pazokha.

Shuga amagwiririra kapamba ndi kupondereza testosterone

Kuthira shuga kumathamangira m'magazi. Komabe, thupi limayankha mwachangu kuchitidwe kotereku kumasulidwa kwa insulin, ndipo misempha ya shuga imatsika. Zotsatira zake, poyamba pamakhala kuchuluka kwa mphamvu ndi chisangalalo (shuga imakupatsani mwayi kuti mumasule mahomoni achisangalalo endorphin), kenako kuchepa kwamphamvu kwa ntchito zamaganizidwe ndi kufooka.

Nthawi yomweyo, kapamba amavutika, omwe amafunika kupereka mwachangu kuchuluka kwa insulin (ndiye insulin yomwe imalola maselo kutenga shuga) mwachangu.

Pamene insulin sikokwanira, shuga wamagazi ambiri amakhalabe m'magazi. Thupi liyenera kuchotsa shuga wambiri ndikuwaponyera mkodzo. Mkodzo umakhala wotsekemera, ndipo ichi ndi chizindikiro cha matenda osasangalatsa - matenda a shuga - omwe anthu sachira.

Ngati kapamba afooka (mwachitsanzo, mwanjira), ndiye kuti kugwiritsa ntchito mankhwala osokoneza bongo kungayambitse matenda a shuga mwachangu kwambiri. Koma ngakhale munthu atakhala ndi kapamba wabwino wathanzi kuyambira pobadwa, shuga siwonsoopsa kwa iye, chifukwa munthu saona zoyipa, ndipo chiwindi ndi thupi lonse limaphulika.

Mwa njira, kwa amuna, kuchuluka kwa insulini kumakhala kowopsa chifukwa insulin imalepheretsa kupanga testosterone ya abambo. Muubwana, kupanga testosterone nthawi zambiri kumachulukitsidwa, kotero anyamata achichepere sazindikira kusiyana ndikupitiliza kudya ndi maswiti. Komabe, ndi ukalamba, thupi limachepetsa kupanga testosterone, ndipo bambo "amatha" mwadzidzidzi "kuzindikira kuchepa kwamankhwala komanso kunenepa kwambiri mu mtundu wachikazi (mafuta m'chiuno ndi m'chiuno).

Shuga amachepetsa chiwindi

Shuga amawononga chiwindi kuposa mowa. Kutsekemera ndi mafuta kumatsogolera pakupanga kwa mafuta owopsa mkati mwa chiwindi. Chiwindi cha munthu, ngati mapapu, sichimapereka mphamvu zowawa, chifukwa chake, mwatsoka, nthawi zambiri mavuto a chiwindi amapezeka m'magawo apambuyo (cirrhosis, khansa).

Zizindikiro za chiwindi chofooka zimatha kutopa, kugona, kufooka, komanso kudziwikiratu matenda a khungu ndi maso.

Koma ngakhale chiwindi chikakhala chathanzi mwachilengedwe, shuga imatha kuchepetsa chitetezo chilichonse.

Malingaliro a akatswiri

Ivan Ivanov. PhD mu Sayansi Yachilengedwe

Kodi shuga yoyera yoyera imakhala yoyipa?

Poyamba, shuga sakhala chakudya, koma mankhwala abwino omwe amawonjezeredwa ndi chakudya kuti azikoma. Izi zitha kupezeka munjira zosiyanasiyana: kuchokera ku mafuta, gasi, nkhuni, ndi zina zambiri. Koma njira yodalirika yopezera shuga ndikuphika beets ndi mtundu wina wa nzimbe, womwe amadzitcha kuti nzimbe.

Kachiwiri, mosiyana ndi zomwe ambiri amakhulupirira, shuga samapereka mphamvu kwa thupi. Chowonadi ndi chakuti "kuwotcha" shuga mthupi ndimachitidwe ovuta kwambiri, kuphatikiza shuga ndi mpweya, zinthu zina zambiri zimatenga nawo mbali: mavitamini, michere, michere, etc. (mpaka pano, sizingatheke kunena kuti zinthu zonsezi zimadziwika ndi sayansi ) Popanda zinthu izi, mphamvu sizingatheke kupeza shuga mthupi.

Ngati timadya shuga m'mawonekedwe ake oyera, ndiye kuti thupi lathu limachotsa zinthu zomwe zikusoweka ziwalo zake (kuchokera mano, mafupa, mitsempha, pakhungu, chiwindi, ndi zina). Ndizachidziwikire kuti ziwalozi zimayamba kuwona kuperewera kwa michereyi ndipo patapita kanthawi zimayamba kulephera.

Ngati timadya zakudya zachilengedwe, ndiye kuti limodzi ndi shuga timadya zinthu zonse zofunikira pakukonzekera kwake. Chifukwa chake, zikhala kuti kupanga mavitamini opangira zipatso kuti "musunge" mavitamini kulibe ntchito, chifukwa mukamagwiritsa ntchito kupanikizana, thupi silimangokhala ndi mavitamini ndi michere yonse yomwe ili mumpingowu, komanso kumwa mavitamini ena ake.

Zonsezi pamwambapa zimagwiritsidwanso ntchito pa zinthu zina zonse zoyengedwa: ufa oyera, mafuta a mpendadzuwa, soseji, etc. Alibe mavitamini ndi mchere wambiri.

Kuchokera pamawu am'mbuyo kupita ku buku "Chozizwitsa Kusala"

Formalin ndi umagwirira wina mu shuga

Tatyana Shimanskaya, wopanga ukadaulo wogwira ntchito zapakhomo kuti apange shuga wochezeka:

Muukadaulo wachikhalidwe, msuzi umapezeka ndi ola limodzi ndi theka, ndipo kuti munthawi imeneyi fungali silimakula, lomwe limatha kubisa ma centrifuge, beets osankhidwa panthawiyi amakonzedwa ndi formalin.

Zopangira shuga ku Russia ndizopaka utoto, zimakhala ndi moyo wake, sizisungidwa popanda chitetezo. Ku Europe, sizimaganizidwanso ngati chinthu chogulitsa, chifukwa m'mafakitala athu a shuga, kuphatikiza mitundu, zosakhudzanso zaukadaulo, kuphatikizapo formalin, ndizosiyidwa. Chifukwa chake dysbiosis ndi zotsatira zina. Koma palibe shuga wina ku Russia, chifukwa chake sakhala chete za izi. Ndipo pa chiwonetsero cha ku Japan timawona zotsalira za formalin ku shuga yaku Russia.

"Katswiri" No 12 (746) Mar 28, 2011. Mkazi yemwe amapanga dziko lapansi kukhala lokoma. http://expert.ru/expert/2011/12/zhenschina-kotoraya-delaet-mir-slasche/

Popanga shuga, mankhwala ena amagwiritsidwanso ntchito: mkaka wa laimu, sulfure dioxide, etc. Pakuwumidwa kotsiriza kwa shuga (kuchotsa zodetsa zomwe zimampatsa mtundu wachikaso, kukoma kwake ndi kununkhira kwake), chemistry imagwiritsidwanso ntchito, mwachitsanzo, ma resion a ion.

Komanso, tisaiwale za kuchuluka kwa feteleza wa mankhwala omwe amalonda amakono amapanga ma beets amadzi a shuga akamakula, pofunafuna phindu ndikututa.

WHO imafuna kuchepetsa kudya shuga

Zakudya za shuga ziyenera kukhala zochepa chabe: ndi shuga sitiyenera kulandira zosaposa 10 peresenti ya zopatsa mphamvu za tsiku ndi tsiku. Mawu oterewa adanenedwa koyambirira kwa Marichi chaka chino ndi gulu lapadziko lonse lapansi la akatswiri 30 azakudya. Tsoka ilo, ku Russia, izi sizinachitike. Ndipo izi ndizosadabwitsa, chifukwa akatswiri adachita mothandizidwa ndi mabungwe olemekezeka mdziko lapansi monga World Health Organisation (WHO) ndi Food and Agriculture Organisation (FAO). Nanga ndichifukwa chiyani zounikira zapadziko lonse lapansi zimakhomera shuga?

Zonsezi zikufotokoza za mliri wapadziko lonse wa matenda okhudzana ndi kunenepa kwambiri. Kunena mophiphiritsa, ndi chikhalidwe ichi chomwe chimakonda kukhala muzu wa matenda onse a chitukuko - mtundu 2 matenda a shuga, matenda oopsa, matenda a mtima, owonetsedwa ndi angina pectoris, kugunda kwamtima, arrhythmias, ndi kulephera kwa mtima. Anawerengera oposa theka la anthu onse akufa padziko lapansi. Ndipo ngati anthu atha kudzilimbitsa, kuyamba kudya moyenera ndikusunthira, matendawa adzachira - palibe kukaikira.

Kodi chifukwa chiyani shuga ndilofunika kwambiri polimbana ndi kunenepa kwambiri? Zowonadi, akatswiri ambiri, makamaka okhudzana ndi makampani "okoma" - kupanga ma confectionery ndi ophika buledi, zakumwa zingapo, akuti ubale wa kunenepa kwambiri komanso kumwa kwambiri shuga ndi maswiti sunatsimikizike. Izi ndizomveka, chifukwa pakupanga mafakitale amenewa shuga amawonjezeredwa kwenikweni popanda muyeso. Mwa njira, mukuwerenga mosamala kapangidwe kazinthu, shuga amapezeka muzambiri, osati m'maswiti okha. Imawonjezeredwa ku malonda omwe ali ndi mtundu watsopano, wowawasa komanso wowawa. M'mawu ena, nthawi zina zimakhala zovuta kuti tilingalire za kukhalapo kwa shuga mu zakudya ndi zakumwa zambiri.

Akatswiri azamankhwala amatha kudziwa momwe shuga amathandizira kulemera. Mafuta a subcutaneous amapangidwa osati kuchokera ku mafuta omwe timadya, komanso mafuta ochulukirapo. Ndipo choyambirira kwa shuga. Palibe wasayansi woopsa angatsutse izi.

Palinso umboni wina woti shuga umagwirizanitsidwa ndi kunenepa kwambiri. Timalongosola chimodzi chokha mwa maphunziro awa omwe madokotala aku America adachita ku Boston, chidafalitsidwa mu magazini yotchuka kwambiri yazachipatala ya Lancet mu 2001. Pano pali quintessence wake: "Kumwa zakumwa zozizilitsidwa ndi shuga kumalumikizidwa ndi kunenepa kwambiri mwa ana." Malinga ndi dipatimenti ya zaulimi ku US, pazaka 50 zapitazi, kumwa mowa wotsekemera kwawonjezeka ndi pafupifupi 500%, ndiye kuti pafupifupi kasanu! Pafupifupi theka la anthu onse aku America ndi opitilira theka la achinyamata amamwa zakumwa zotere - 65% ya atsikana ndi anyamata 74%. Mutha kusiyanitsa dawunilodi izi kwa ife. Sizokayikitsa kuti timangodya zochepa za izo, ndipo ngati tikuganizira kuchuluka kwa zotsatsira zakumwa zotere, ndiye kuti chiyembekezo chathu sichingawonekere chowala.

Funso la koloko ndi zakumwa zina zotsekemera sikumachitika mwangozi. Ndi kapangidwe kake komwe timadya shuga wambiri. Kuti timvetse izi, tiyeni titenge masamu. Malinga ndi malingaliro a WHO ndi akatswiri a FAO, chifukwa cha shuga sitiyenera kulandira zosaposa 10% za zopatsa mphamvu tsiku lililonse. Ngati 2 000 makilogalamu patsiku amalimbikitsidwa kwa bambo wamba komanso mwana wamkulu, ndiye zosavuta kuwerengetsa kuti 10% yawo adzakhala 200 kcal. Umu ndi momwe ma calories ambiri amapereka 50 magalamu a shuga, ndiye kuti - zidutswa za 9-10 zokha za "kufa kokoma". Ndipo kuti muzileze, ingomwa theka la lita imodzi ya koloko. Tangoganizirani kuchuluka kwa shuga tsiku lililonse m'botolo imodzi. Ndipo kumbukiraninso kuti zimatenga nthawi yayitali bwanji kuti mumenyetsetse mpaka pansi .. Kumbukiraninso kuchuluka kwa shuga yomwe timayika mu tiyi, kuwaza mu porridge ndi mbale zina. Ndemanga ndizosafunikira. Ndikovuta kuti musapitirire malire a shuga.

Andrei AFANASIEV "Kuthamangitsa shuga", "AiF Health" No. 21 (458) Meyi 22, 2003

Imfa yokoma

Kuvulaza chiwindi, chiwopsezo cha matenda a shuga, kunenepa kwambiri, kuponderezedwa kwa testosterone, matenda amkhungu, kuwonongeka kwa mawonekedwe, kuwola kwa mano, kusuta kwa mankhwalawa.

Zotsatira zoyipa za shuga zimachulukitsidwa nthawi zambiri ngati maswiti amadyedwa pamimba yopanda kanthu, popeza kuchuluka kwa shuga m'magazi pamenepa kumawonjezeka nthawi yomweyo.

Zilipo zirizonse za shuga, komanso shuga wosapangidwira, zimakhalanso ndi zotsatirapo zoyipa zomwe zimabweretsa. Kuphatikiza apo, zina zotsogola ndizowopsa kuposa shuga.

Simungadye shuga, shuga ndiolandiridwa m'malo ovuta kwambiri, pamene kufa ndi matenda a shuga a muubongo - hypoglycemia, akuwopseza.

Mafupa, minofu, ndi thupi lonse zimapangidwa kuchokera pazomwe tidadya dzulo, dzulo, kapena dzulo. Mphamvu, mawonekedwe ndi kukongola kwa matupi athu zimatengera zomwe timadya. Mutha kudzaza m'mimba yanu ndi china chilichonse, koma maselo olimba ndi athanzi amangidwa kuchokera ku chakudya chimodzi, ndipo ofooka komanso odwala kuchokera kwina.

Wosakhulupirira kuti kuli Mulungu, wa pragmatist, komanso wokayikira wa m'zaka za zana la makumi awiriwa amakonda kukhulupilira kupita patsogolo kwaumisiri. Tikhulupirira kuti potaziyamu cyanide ndiyopanda vuto, ngati asayansi okha atsimikizira.

Ndemanga (19)

12/25/2009 21:21 Nelson

Zimadziwika kuti chakudya chotsekemera kapena chakumwa chimayamba kugona ndikufinya. Kodi ndichifukwa chiyani izi? Ngati ndi kotheka, yankhani imelo ..

Kugona pambuyo pa chakudya chilichonse, osati kumangokhala wotsekemera. Popeza thupi limatitsogolera mphamvu kukugaya. Nyama ndi anthu atadya chakudya chochuluka amafuna kugona.

08/25/2011 19:38 Andrey

Shuga ali ndi pH ya pafupifupi 3 (malo okhala acidic kwambiri). Magazi, lymph, malovu, madzimadzi amchere pafupifupi 7.45 (chilengedwe chamchere pang'ono). Ine.e. thupi lathu limakhala lamchere pang'ono (kupatula zotchinga zachilengedwe - mwachitsanzo, pH 5.5 m'malo okhala acidic imapha mabakiteriya). Chifukwa chake shuga akamapanga thupi, mpweya m'magazi (ndipo magazi ndi madzi 90%) amamangidwa ndipo samapatsidwa maselo. Chifukwa cha njala ya oxygen, ntchito yaubongo imakulirakulira, imayamba kugona. Mamuna amadzuka kuti agwire oxygen. Othandizira okhala ndi oxidizing ndi ufa woyambirira woyamba, khofi (makamaka pompopompo), mpweya woipa.

06/16/2012 07:46 Vyacheslav

Kugona mutatha kudya? Ha, chabwino, ndi momwe ziliri! Onani zomwe anthu ambiri amadya, izi ndi chakudya chakufa, chokonzedwa mosamala, kale, popanda ma enzymes (ma enzymes) othandizira kudzimbidwa (autolysis)! Kuti mugaye chakudya chotere, thupi limagwiritsa ntchito ma enzymes ake ndi mphamvu zake zazikulu, ndichifukwa chake thupi limalamulira - kugona, musachite chilichonse mwanjira yoti nditha kugaya! Mukudziwa, ndakhala ndikudya chakudyachi kwa chaka ndi theka, motero sindigona mokwanira ndikudya chakudya chomera chomera! Mosasamala kuchuluka kwa zomwe zidadyedwa! Izi ndi zomveka. Kodi tikudya chiyani? Mwakuti tili ndi mphamvu! Mukamagwiritsa ntchito zakudya zosaphika, izi ndizomwe zimachitika! Ndipo tsopano tikuwona anthu akudya mwamwambo, atadya chakudya chamadzulo onse amagona, amawodzera, kutseka maso, kumenya nkhondo mwachindunji, kunena zowona, kumawoneka koseketsa kwambiri kuchokera kunja)))

06/29/2014 07:20 Alexander

Sindinazindikire izi. Ngati ndimadya maswiti ambiri, mutu wanga umandipweteka - inde. Ndipo imakonda kugona pambuyo mafuta komanso pambuyo pake.
PS kwenikweni musadye zamkaka ndipo pafupifupi musadye shuga.

10/27/2015 09:24 Kuyang'anira

Sindimagona ndikudya chakudya chomera chomera, koma ndimatupa nthawi zonse, sichoncho? Munthu siwobzala ndipo kale sizinali pachabe kuti amasinthana ndi nyama. Ngati anthu sanadye nyama ndi zinthu zina kupatula mizu ndi zipatso, ndiye kuti adzasowa, monga Australopithecus ndi Cro-Magnon. Tidangopulumuka pachifukwa ichi, kuti timadya chilichonse mosiyanasiyana, mosiyana ndi ma Hominids ena,) sindikutsutsa kuti tsamba latsamba kapena karoti ndilabwino kuposa chakudya chophikika, musayiwale kuti zopangidwa ndi nyama ndizofunikanso.

12/12/2016 11:33 Victor

Kodi mudakali zakudya zosaphika?

07/02/2012 11:45 Kushniyar

Koma nditha kudya zoposa 3 makilogalamu pachakudya (chabwino ichi ndi chonse: yoyamba ndi pafupifupi 1 kg, yachiwiri ili pafupifupi 1.5 kg, saladi ndi 400 g, tiyi ndi 200 g ndi zinthu zazing'ono zamtundu uliwonse) ndipo sindikufuna kugona. Kodi chinsinsi chake ndi chiyani? Sindiwonjezera shuga kapena mchere pachakudya. Ndimangodya uchi weniweni wachilengedwe - nthawi zina. Pambuyo pa nkhomaliro, sindinagone, ndimathanso kuchita masewera olimbitsa thupi kapena kupita kukakambirana (ndine mphunzitsi)

Sindikudziwa chiyani ndikagona ndikatha kudya (zitha kukhala payekhapayekha), koma mwakwanitsa kuthana ndi tanthauzo la shuga)) ndikutanthauza kuti mukuphunzitsa popanda kudya shuga.

08/24/2013 00:21 Olga

Izi zimatha kupezeka munjira zosiyanasiyana: kuchokera ku mafuta, gasi, nkhuni, ndi zina zambiri.

Olga, patokha ife (osati akatswiri azamankhwala osati akatswiri asayansi yachilengedwe) tinatenga woimira sayansi yasayansi "mwa mawu". Koma ngati mukufuna kumvetsetsa bwino nkhaniyi, werengani mutu wa zomwe zimachokera ku kapangidwe ka ma hydrocarbons (zotsekemera, mashuga, ndi zina zotere.) Ngati mungatero, mutidziwitse, ngati sichingakhale chisoni)))

06/24/2014 22:19 Alexander

Kukana shuga kumapulumutsa mano. Kuyambira pa 5 mpaka 34, iye mokhulupirika ankapita kwa asing'anga a mano kawiri pachaka. Nthawi yomweyo, adadya maswiti ambiri, mwachitsanzo, nkhomaliro: mtsuko wa jamu, buledi. Munthawi imeneyi, "amandichiritsa" (adatulutsa timadzi tating'onoting'ono kapena kutulutsa mano athu onse) - analipo 8. Popeza zaka 17 zapitazi sindinadye chilichonse chotsekemera, pafupifupi zaka 4 zakubadwa. Zotsatira zake, nthawi imeneyi, mano ake sanapweteke ndipo sanawonongeke, panalibe chifukwa chilichonse chopita kwa asing'anga mano. Ndikadadziwa izi zofunikira pazaka 5, tsopano pakadakhala mano abwino.

Alexander, ine ndekha kuyambira ndili mwana kuchokera kwa akatswiri a mano osati kokha kuchokera kwa iwo ndidamva kuti shuga ndiwowononga mano. Chifukwa chiyani izi zinali vumbulutso kwa inu?

09/17/2014 11:52 oblomizer

Zachidziwikire, ngati palibe mano otsalira, bwanji kubera)

09/08/2018 20:48 Nikolay Cherny

Ndikugwirizana kwathunthu ndi inu, chowonadi ndichakuti ndidadyanso zotsekemera kwambiri ndikuwononga pafupifupi mano anga onse (ndidatsala ndekha), koma nditasiya kudya shuga ndi zakudya zotsekemera, komanso zakudya zophatikiza ndi chakudya, chozizwitsa chenicheni chidachitika Ndinayamba kukulitsa mano atsopano. Chowonadi ndichakuti ndidasinthira zakumwa zamafuta ndi mowa, inde, zidali mowa (magalamu 300 patsiku, zoyera), zonsezi zimafunika kudyedwa ndi ma swips otentha (ma turnips ndi onse, ndi nsonga), komanso shaki ndi chinangwa, ndikhulupirireni, ndi moyo weniweni elixir.

04/24/2016 09:13 Tatiana

Chilichonse, monga nthawi zonse, chizikhala chamagulu komanso shuga, mchere, ndi mowa.

02/15/2017 10:08 AM Aleksey

3 makilogalamu chakudya panthawi ndi pang'ono. Pali njira yosavuta: kuchuluka kwa kcal kudyedwa kuyenera kukhala kofanana kapena kochepera ndalama zomwe zawotchedwa. Nthawi zina, kuyang'ana m'mbuyomu ndikuwona zomwe mudadya m'mbuyomu ndizowopsa. Tiyeni tiyambe ndikukhala mosiyana kale. Kunayamba kuda - anagona. M'maloto, munthu amapezanso mphamvu, njira yochizira minofu imachitika, kukonzanso kumathandizira. M'maloto, munthu amawotcha zopatsa mphamvu ndipo safuna kudya. M'mbuyomu, panali zinthu zambiri zolimbitsa thupi, komanso zochitika zochepa muubongo) Chifukwa chake zimakhala kuti ubongo umafunika glucose wokakamiza munthu kudya. Amadzuka kapena ayi nthawi yomweyo - izi sizongokhudza insulin. Maselo mthupi sangayankhe insulin, ndipo musamapake shuga. Kuchokera apa, ndi matenda ashuga - mumakhala shuga wambiri m'magazi, koma osamwetsa, ndipo thupi limafuna shuga.
Za zipatso, cholowa mmalo ndi koloko. Pali mikangano yambiri yokhudza shuga wabwino. Omwe adatsutsana adagwirizana pa chinthu chimodzi chokha: shuga woyengedwa wa beet ndi woipa. Sipani ya nzimbe pa mashelufu athu nthawi zambiri imakhala yabodza. Fructose imalowetsedwa popanda kutenga insulin. Inde, tiziwalo tathupi tathupi tosokoneza. Koma kuchuluka kwa fructose kukhala glucose nako sikumayamwa kuposa shuga. Furese wosavuta amatha kutembenuka kukhala mafuta chifukwa wosakhazikika bwino kagayidwe. M'malo mwa shuga ndichinthu chodabwitsa. M'mayiko a ku Europe, ambiri aiwo anali oletsedwa. Samakwaniritsa kufunikira kwa shuga. Pali stevioside - koma palinso zoletsa pazomwezi.
Zotsatira zake - Ineyo pandekha sindinadziwitse mtundu wapamwamba wa glucose wanga. Zonse zomwe zili pa intaneti, monga lamulo, sizimapereka yankho lenileni. Ndipo omwe amapereka ndi amateurs chifukwa zonse zimatengera kagayidwe kazinthu komanso zochitika zina zambiri.

05/16/2017 19:40 Rus

Ndipo ngati pali shuga wabwino? yomwe imagulitsidwa mu ma apreks pamapiritsi

07/05/2017 18:12 Mikhail

Kusiyana ndikuti shuga ndiwosokoneza, ndipo glucose ali ngati mankhwala a hypoglycemia mwachitsanzo. Sindikulangiza aliyense kuti azikhala ndi shuga

07/05/2017 18:07 Mikhail

Masabata awiri okha apitawa ndinali munthu wopanda pake, wopusa komanso wopanda chiyembekezo. Zinafika poti ndimakonda maswiti okoma, ndipo zina zonse sizinandisangalatse. Pokhudzana ndi mkhalidwe womvetsa chisoni wa ubongo ndi chiwindi, ndidazindikira kuti kuthyolako kumachitika chifukwa cha shuga ndipo ndiyenera kuwuchotsa pachakudyacho ndipo zonse zimakhazikika nthawi yomweyo. Ndipo zimatero! Kwa sabata limodzi ndinali ndi njala yayikulu, ndipo ndinadya chakudya chamchere. Kenako chilakoo choyipachi chidagona ndipo ndidamva kuti kuwala kwapadera kumawonekera mwa inu. Sabata imodzi, ndidatha kuthamanga ma kilomita 5 patsiku popanda zoyeserera zanga. M'mbuyomu ndidakhala ndikukambirana kwanthawi yayitali ngakhale zinthu zosavuta kuzilingalira, koma tsopano malingaliro anga awoneka bwino ndipo sindiyenera kuyesetsa kuphunzira chilichonse chatsopano tsiku lililonse komanso pulogalamu. Ndidasinthiratu, osatinso wolephera yemwe samatha kuchita chilichonse) Ndidalemba mayeso a iq ndipo ndidapereka 120, koma kenako ndidalemba "iq cheat test" mu Google ndipo ndidawerenga kwambiri, ndidazindikira kuti mayesowa ndiwakuti. ndipo uyenera kukhala wekha) Mwachidule, ndinachita chidwi ndi zomwe ndinali ndisanalowe nazo chidwi. Maphunziro olimbitsa thupi adayamba kupereka chisangalalo chenicheni, tsopano sindikuchita izi chifukwa chodzionetsera komanso kutikita minofu, koma za thanzi. Kwa milungu iwiri, mano sanadwalepo ndipo ndikuganiza kuti sadzadwalanso motero, ankakonda kulira komanso kusokoneza tulo. Ndinalemba izi kuti musakhulupilire olemba ndemanga omwe amalemba "oh inde delirium", kenako amapita kukadya zinthu zotsekemera mwakachetechete, ndikuti inunso mufufuze ndikuwonetsetsa kuti shuga ndi yoyipa yomwe imasokoneza mtundu ndi njira yopita ku ufulu podziwa zonse Milungu iwiri)))

07/06/2018 09:32 Nicholas

kupusa kuli kofanana ndi vegan, shuga mumagulu akulu ndi owopsa ndipo njira zake zamagwiritsidwe ndizosiyanasiyana kwa aliyense (kutengera zaka, jenda, majini), koma ngati mumagwira ntchito ndi ubongo mumangofunika shuga, apo ayi mukuwopsezedwa ndi nkhawa komanso matenda ena

07/13/2018 15:28 Anatoly

ngakhale mutagwira ntchito ndi ubongo, ilandila glucose wokwanira kuchokera ku zovuta zamankhwala wamba (bulwheat, bulgur, mpunga wakuda, ndi zina zambiri) ndipo imagwira ntchito bwino kwambiri, chifukwa palibe kulumpha kowonjezera shuga. Ndipo kumene mukusowa mpweya wabwino, osati chipinda chansontho, chifukwa shuga sichithandiza.

10/15/2018 09:41 Marishka

Inde, mano okoma ambiri amakhulupirira nthano kuti kukoma ndikoyenera kuubongo. Mokwanila ndinadya chokoleti zingapo, ndipo ndimagwira ntchito zamaganizidwe)) Chifukwa cha ubongo wanga wogwira ntchito bwino, kuyenda mu mpweya wabwino, ginkoum, komanso kudya zakudya zoyenera ndekha zimandithandiza. Popanda zakudya komanso kusala kudya, ndimakokoleti oyenera (ma buckwheat, oatmeal, mpunga wa bulauni).

Osangokokomeza

Ndikunena pano ndipo ndikubwereza kawiri kawiri "owonjeza nthawi zambiri amapha". Sukhulupirira? Ndiye mumakonda chiyani - kuti ziwundane mpaka kufa kapena kuwotchedwa mpaka kufa? Ndizowona - ndibwino kungokhala pakati.

Musasinthe chizolowezi chamtsogolo, chifukwa chilengedwe chomwe sichimangodumpha: kusinthika kosavuta, kapena kusinthika kosasintha. Chitani zinthu pang'onopang'ono komanso mosamala.

Zotsatira za makiyi amoyo ndizosangalatsa kotero kuti ndikufuna kulimbikitsa kukhudzako mowonjezereka. Koma khalani odekha, mukugwira ntchito ndi mphamvu zamphamvu kwambiri, zomwe mlingo wake uyenera kuwonjezeka mosamala. Khalani oganiza bwino.

Ndipo kumbukirani: Sindine dokotala, ndipo makamaka sindidziwa mawonekedwe a thupi lanu. Chifukwa chake, phunzirani mosamala zida zomwe zayesedwa, gwiritsani ntchito zomwe zimachitika mthupi lanu, zomwe zingatheke contraindication, onetsetsani kuti mwakumana ndi katswiri. Udindo pakugwiritsa ntchito njira zilizonse komanso upangiri ndi wanu. Monga Hippocrates adanena: "Musavulaze!"

Maluso awa adafotokozedwa mu mtundu wowerengera mwachidule. Zinthu zatsatanetsatane ziyenera kupezedwa mosadalira olemba njirazi kapena oimira awo.

Sinthani thanzi lanu ndi kukumbukira kwanu polingalira nyimbo ndi zithunzi

Anthu odana ndi masamba amapukusa manja awo mosangalala ndikuwunikira zakusautsa za mbewu ndi mtedza watsopano, momwe "zoletsa zowopsa" za enzyme zidapezeka. Komabe, zikuwoneka kuti palibe amene adasowa kuti awerenge bwino nkhaniyi.

Chotsani nthanoyo

Ma pulojekiti awiri odziwika bwino a masewera akuti adalumikizidwa ndikupanga gawo limodzi pamasewera.

Nobel laureates pamtundu wa majini atsimikizira kuti ndizothandiza ndipo pakufunika kugona tulo tokwanira usiku wonse.

Ndemanga Zaposachedwa

"Kurzweil R., Grossman T. TRANSCEND. Chitsogozo chatsatanetsatane chotsata moyo wosafa." Kubwereza Kwa Buku

"Olembawa ali ndi chitsimikizo - kutsatira malangizo atsatanetsatane omwe adakhala nawo, mutha kukhala ndi moyo wautali kuti mukhale ndi moyo kwamuyaya ndikukhala wathanzi."

Zachidziwikire, sitinaphonye buku lokhala ndi lonjezo loyesa.

"Aerobics". Zowonera Mwachidule

Aerobics ndiyo njira yothandiza kwambiri yopsereza mafuta munthawi yeniyeni. Komabe, kodi mumadziwa kuti nthawi yanji bomba lanu lanu limakhala ndi masewera olimbitsa thupi nthawi zonse?

"Maphikidwe a Umoyo ndi Moyo Wautali kuchokera ku Lianne Campbell." Kubwereza Kwa Buku

Zakudya zamasamba zimatha kukhala zosiyanasiyana, malingaliro. Mwakuchita, ambiri amabwera maphikidwe angapo otsimikiziridwa tsiku lililonse. Njira zachabechabe komanso kusakhazikika zikuyandikira modzidzimutsa, ndipo tsopano thupi lakhala likufuna kale pagulu chinthu ngati chimenecho.

Shuga pazakudya: kapangidwe kazinthu zomwe zimapangidwa

Ambiri aife timadziwa mawu akuti fructose ndi glucose. Zinthuzi, kapena, ma mamolekyulu awo, akaphatikizidwa, amapanga molekyu yayikulu, yotchedwa "sucrose". Ambiri mwa mamolekyulu a sucrose, akumamatirana, amapanga tirigu wa shuga. Ndilo chovomerezeka chamtundu woyera chomwe takhala tikuchidziwa kuyambira ubwana: nacho, timamwanso zotsekemera ndi zakudya zosiyanasiyana.

M'malo mwa shuga wokhazikika, anthu ena amaphatikiza shuga wa nzimbe mu zakudya zawo. Ichi ndichopanda tanthauzo (chosafikirika), chomwe chimaphatikizapo molasses.

Shuga, imagwera limodzi ndi chakudya chonse m'mimba, imaphwanyidwa nthawi yomweyo ndikupereka kwa onse minyewa ndi ziwalo. Ma mamolekyulu osavuta omwe amapangidwa panthawi yogawa molekyulu ya sucrose amanyamulidwa ndi magazi kupita "ngodya" zosiyanasiyana za thupi lathu. Ndi gwero lamphamvu, zomwe ndizofunikira kuti tonsefe timve bwino.

Ndikofunikira kudziwa kuti glucose ndiye gwero lalikulu lamphamvu, kuphimba oposa theka la mphamvu zathu.

Shuga amagwiritsidwa ntchito ndi ziwalo zonse zamunthu. Chifukwa chake, kupatula pa maphikidwe onse sikuyenera.

Zakudya zaumunthu: zabwino zamakristalo oyera

M'maselo a chiwindi, fructose imasinthidwa kukhala glucose, ndipo ngati palibe chifukwa chake, ndiye kuti amasinthidwa mafuta achilengedwe aulere (ndiye kuti, mafuta). Komanso ndi gwero lamphamvu, koma lopezeka mosavuta. Amadziwikanso kuti mabatire okhala ndi mphamvu yayitali. Kugwiritsa ntchito mamolekyulu amafuta kumafuna kuti muchite zinthu zingapo.

Glucose ndiyofunikira kuti thupi lathu lithandizira kupanga mahomoni achisangalalo - serotonin. Kuphatikiza kwake kwambiri m'magazi kumapangitsa munthu kukhala wamisala komanso kumakhala kosangalatsa. Timaliza: kuwonjezera shuga ku maphikidwe, kutsekemera zakumwa zanu zomwe mumakonda, kudzikongoletsa ndi maswiti, timapangitsa moyo kukhala wokongola kwambiri.

Pa kuledzera kwa thupi, shuga amaphatikizidwa m'magazi, chifukwa amathandiza chiwindi kukwaniritsa ntchito yake yayikulu - kupewetsa poizoni.

Tidawunika zabwino zomwe zakhudzidwa ndimatenda a shuga mthupi la munthu, koma, mwatsoka, palinso zina zoyipa.

Zakudya zaumunthu: kuvulaza kwamakristali oyera

Ambiri mwa shuga onse samakondedwa ndi madokotala a mano. Ndipo sikuti izi zongochitika mwangozi. Ziribe kanthu kuti muli ndi zaka zingati komanso moyo wotanganidwa chotere womwe mumatsogolera, shuga, kumamwa ndi kukhala komweko kwa nthawi yayitali, kumapangitsa malo abwino kwambiri operekera mabakiteriya. Olimbikitsidwa ndi zotsalira za maswiti, bakiteriya secrete, yemwe amawononga mano.

Izi, zachidziwitso, sindizo zokha zomwe zimapangitsa shuga. Ena onse amakhudzidwa kwambiri ndi thanzi la okalamba ndi okalamba.

Makristalo oyera ochulukirapo omwe amaphatikizidwa muzakudya za anthu okhala ndi mphamvu zochepa amakhala osakhudzira zomwe zimachitika. Zotsatira zawo zimawonekera mwa njira zotsatirazi:

kulemera msanga
kagayidwe kachakudya
Mavuto a kapamba (nthawi zina, kupanga insulini kwatha),
thrombophlebitis,
ziwengo, zomwe ndi zotsatira za kagayidwe koyipa,
kukula kwa njira za atherosulinotic chifukwa cha kuchuluka kwa cholesterol.

Ndipo onetsetsani kuti shuga akhoza kukhala osokoneza. Ndikosavuta kuthana ndikusintha zakudya zanu. Akatswiri azachipatala adachitapo kafukufuku komwe kunapezeka kuti zotsatira za makristalo oyera pamitsempha yamanjenje amatha kufananizidwa ndi mankhwala osokoneza bongo. Izi zikutanthauza kuti nzosadabwitsa kuti anthu ena sangalingalire za moyo wawo popanda maswiti ndikuwaphatikiza ndi zakudya zawo tsiku lililonse. Madokotala amatcha izi "Chizindikiro cha mano okoma."

Maphikidwe azaumoyo: Malamulo Pakudya Zokoma

Kuyambitsa maswiti muzakudya za tsiku ndi tsiku, muyenera kukumbukira kuti shuga mumapangidwe awo amakhudza njira zambiri zomwe zimachitika mthupi lathu. Koma kuganizira kuti chinthu ichi ndi chimodzi mwa adani oyipa kwambiri paumoyo sikuyenera.

Aliyense amene amakonda maswiti ndipo osafuna kusiya ntchito ayenera kutsatira malamulo ena.

Dzino lokoma, lomwe silingayerekezere kudya kwawo popanda maswiti, akatswiri azakudya amalimbikitsa kusunthira momwe ndingathere. Malinga ndi madotolo, ntchito iliyonse imakhala ndi zotsatira zabwino mthupi. Izi zikutsimikiziridwa ndi mawu omwe tonsefe timati: "Kusuntha ndi moyo!". Ngati mukupita kukaphunzitsidwa zamasewera, yendani mpweya wabwino, muziyenda kwambiri, ndiye kuti mafuta onse owonjezera pamakola nthawi yomweyo amawonongeka, osasungidwa m'chiuno ndi m'mbali mwake, ndikupanga mafupa osawoneka bwino. Chifukwa chake, mutha kusangalala ndi kukoma kwa zakumwa zotsekemera, kuphatikiza shuga mumaphikidwe omwe mumakonda, dzilimbikitseni ndi zakudya zoyambirira ndipo nthawi yomweyo musadandaule za kukhala onenepa kwambiri.

Kuti muchotse zotsalira za shuga m'mano anu, mumangofunika kutsuka pakamwa panu. Kuti muchite izi, simuyenera kugwiritsa ntchito chotsukira mano ndi mano mutatha kudya chilichonse, chifukwa nthawi zambiri zimakhala zowawa kutsuka mano. Izi zimatha kubweretsa pang'onopang'ono enamel. Madzi abwino osambitsa shuga adzakhala okwanira, kuwonjezera apo, njirayi ndi yosavuta komanso yotetezeka.

Ngati mukumva kusokonezeka, ndipo kusinthaku ndikusakhala bwino, simufunikira kuthana ndi maswiti, chokoleti kapena zakumwa zotsekemera. Zipatso zatsopano za mitundu yotsekemera, zipatso zouma ndi uchi zithandizira kukhazikikanso osangalala. Kuphatikiza apo, Zakudya izi zimakhutitsa thupi ndi zinthu zofunikira komanso kukhala ndi chothandiza pakugaya chakudya.

Mitundu yayikulu ya zinthu

Musanafike pa funso loti thupi limafunikira shuga, muyenera kumvetsetsa mtundu ndi mtundu wake. Ndi chakudya chomwe chimatha kupakidwa minti m'njira zosiyanasiyana.

Nazi zifukwa zofunikira za shuga zomwe zimachitika mwachilengedwe:

Glucose Mu vivo, imapezeka muzomera ndi zipatso, ndipo ndiyopangidwa ndi photosynthesis. Mu thupi, imatha kuwotchedwa ngati mphamvu kapena kusinthidwa kukhala glycogen. Ndikofunika kudziwa kuti thupi la munthu limatha kutulutsa shuga pakafunika.
Pangani. Ndi shuga wopezeka mwachilengedwe mu zipatso ndi zipatso. Amapangidwanso mwachilengedwe mwa nzimbe ndi uchi, ndipo ndimotsekemera kwambiri.
Kubweza. Yokhala ndi masamba a nzimbe, mizu ya beet, imatha kupezeka mu vivo ndi glucose mu zipatso zina ndi mbewu zina.
Lactose M'malo mwake, ndi shuga mkaka. Izi ndizomwe zimapangidwa chifukwa cha zomwe zikuchitika mthupi lathu. Ana ali ndi ma enzyme ofunikira kuti athetse molekyulu kuti ichotse lactose. Amagwiritsidwa ntchito ndi maselo. Ndipo achikulire ena sangathe kuzisiyanitsa. Awa ndi anthu omwe adapezeka kuti ali ndi vuto lactose.

Chifukwa chake, mu chilengedwe pali mitundu ingapo yayikulu ya shuga. Koma komwe kuphatikizira kwazakudya izi komwe kumapangira chakudya zamafuta kumachokera kuti, funsolo ndilosangalatsa. Amapangidwa chifukwa chogwiritsa ntchito imodzi mwazomera ziwiri zamitundu - shuga beets kapena nzimbe. Zomera izi zimakololedwa, kukonzedwa ndikuyeretsedwa kuti pomaliza pake mupange shuga woyengeka woyera yemwe mumamudziwa ndi kumukonda (kapena kuti simukusangalala). Thupi ili lilibe mtengo uliwonse wazopatsa thanzi. Sizothandiza nthawi zonse. Ili ndi yankho ku funso ngati thupi likufunika shuga. Nthawi zambiri, zimangobweretsa kuchuluka kwa zopatsa mphamvu mu chakudya.

Zomwe zimachitika zikakhala zokoma

Kuunikira funso ngati thupi likufunika shuga, munthu ayenera kulabadira mfundo zake. Izi zikuthandizira kumvetsetsa nthawi yomwe zinthu zotere zimayamba kukhala ndi zotsatirapo zoyipa zikaledzera.Kutengera ndi chibadwa chanu, thupi lanu lingakhale loyenera kulisakaniza shuga monga mphamvu, kapena mungathe kulisunga ngati mafuta. Izi zitha kudziwitsidwa ndi anthu omwe ali ndi metabolism yofulumira poyerekeza ndi anthu omwe ali ndi metabolism yocheperako.

Vutoli ndikuti m'thupi lathu muli malo ochulukirapo osungirako mafuta ndipo ndilochepa kwambiri pakuwotcha shuga ngati mphamvu. Ngati kapamba wanu akazindikira zakumwa zake, amapanga insulin kuti ilimbane ndi zinthu zonsezi.

Homoni imeneyi imathandizira kukhazikitsa shuga m'magazi. Kwambiri, ndipamene insulini imabisidwa. Pulogalamuyi imathandiza kusunga glucose onse obwera m'chiwindi ndi minofu ngati glycogen komanso m'maselo a mafuta (acadipocytes) monga triglycerides. Pankhaniyi, funso ndikuti ngati thupi laumunthu likufuna shuga, yankho lake lidzakhala inde.

Nthawi zambiri thupi limavutika kukhazikika bwino (anthu mwachangu amawonjezera kukoma kwambiri kwa thupi). Insulin yochulukirapo imamasulidwa, yomwe, pamapeto pake, imayambitsa kutsika kwa shuga m'magazi ochepera. Izi matenda amatchedwa hypoglycemia, kwenikweni shuga.

Tsoka ilo, nthawi zambiri njirayi ikacitika (shuga ambiri mumadya), ndiye kuti magazi ake amakula kwambiri ndipo insulin yambiri imafunikira. Izi zikutanthauza kuti zikusavuta kusiya kugwiritsa ntchito maswiti ngati mphamvu ndikusunthira kukuwonjezereka kwa mahomoni ndi mafuta. Poyankha funso loti ngati thupi laumunthu likufunika shuga, yankho apa ndi lotsutsa. Koma musaiwale kuti nthawi iyi, kuchepa kwambiri kumapangitsanso mavuto.

Kulemera

Kodi thupi la munthu limafunikira shuga ndipo limafunikira? Ili ndi funso lomwe liyenera kusamaliridwa popanga zakudya. Ndikofunika kuyang'anira ndi kuwerengera bwino kadyedwe. Kuphatikiza pa kunenepa kwambiri, kudya shuga kwalumikizidwa ndi zochitika zingapo, kuphatikizapo kuwonjezeka kwa kunenepa kwambiri, matenda ashuga, matenda amtima, dementia, kuchepa kwa mtima, kulephera kwa impso, matenda a impso, komanso kuthamanga kwa magazi. Tsopano mutha kuganiza kuti kuchepetsa shuga wanu kungathandize kuthana ndi mavuto awa. Komabe, izi sizowona konse.

Poyankha funso loti ngati thupi la munthu likufunika shuga komanso kuchuluka kwa shuga, ndikofunikira kulingalira za umunthu ndi thanzi limodzi.

Uku ndikuyamba koyenera, koma ndi theka la nkhondoyi. Thupi limagwiritsa ntchito mitundu ina ya chakudya monga momwe limapangidwira shuga yemweyo. Pali gawo lonse la kafukufuku wasayansi pamomwe thupi limapangira zakudya zina.

Mwina mwamvapo za index ya glycemic ndi chizindikiro chake chodziwika bwino - katundu wa glycemic. Tiyeni tikambirane mwatsatanetsatane.

Mlozera wa glycemic ndi kuwerengetsa momwe mtundu wina wa chakudya umakhazikitsira shuga m'magazi pamtunda wa 1 mpaka 100. Ofufuza a Harvard adapeza kuti zinthu ngati mikate yoyera, ma frie achi french ndi zina zamafuta osavuta zimakhudza shuga wama magazi pafupifupi chimodzimodzi ndi glucose (index ndi 100).

Monga lamulo, zakudya zoyengedwa bwino (zomwe zimakonzedwa) zimadyedwa, ndizotheka kwakukulu kuti zimasanduka shuga m'thupi.

Zopangira zopangira

Makampani akuluakulu amafuna kuwonjezera phindu pazinthu zawo kuti azitchuka komanso kuwonjezera malonda. Apa mpofunika kufunsa ngati thupi likufunika shuga woyengedwa wowonjezedwa kuti alawe? Yankho lake likhala lodziwikiratu. Opanga ambiri amatsatira. Nthawi yomweyo, samalandira phindu lililonse.

Shuga ndi woyipa, ndipo palibe chinsinsi. Kuphatikiza apo, izi si nkhani makampani omwe amapanga chakudya. Pachifukwa ichi, makampani adayamba kuphika shuga m'magulu awo, sizowonekeratu kuti mumadya zochuluka motani.

Nawo mndandanda wachidule wazosakaniza zomwe zimanena kuti chinthu china chimakhala ndi shuga:

Agave Nectar.
Shuga wodera.
Reed makhwala.
Nzimbe
Chimona chokoma.
Manyuchi.
Crystalline fructose.
Dextrose
Madzi otentha a nzimbe.
Wachilengedwe unadzuka bango.
Pangani.
Magawo a zipatso zamasamba.
Glucose
Mkulu wa chimanga cha fructose.
Wokondedwa
Shuga Wobowa.
Lactose
Maltose.
Manyuchi.
Milasi
S shuga wosasankhidwa.
Kubweza.
Manyuchi

Chifukwa chiyani opanga amasintha dzina la shuga? Chifukwa molingana ndi lamulo, zosakaniza zofunika kwambiri pazogulitsa ziyenera kuwonetsedwa kaye. Poika mitundu iwiri kapena itatu ya shuga m'zakudya (ndikuzitcha mosiyanasiyana), amatha kugawa zinthuzi m'magulu atatu, ndikuganiza kuti zimachepetsa mulingo komanso zomwe zili mgawo lazinthu zambiri. Koma izi ndizolakwika pankhani ya thanzi. Kodi thupi limafunikira shuga woyengedwa? Yankho ndi lakuti ayi. Zimangovulaza komanso zimathandizira kuwonjezeka kwamafuta amthupi.

Nanga bwanji wokoma zipatso?

Shuga wa thupi amapezeka m'njira zosiyanasiyana. Izi zidakambidwa koyambilira kwa nkhaniyi. Kaya onse ndi othandiza kapena owopsa, ndipo ndi omwe amagwiritsidwa ntchito bwino kwambiri m'zakudya, ndi funso lomwe tidzakambirana pambuyo pake.

Mukamadya zipatso, simumangokhala ndi fructose (munthawi yake yachilengedwe), komanso mafuta a fiber ndi mavitamini ambiri. Inde, zipatso zimakhudzanso shuga wanu wamagazi. Koma, monga lamulo, amachititsa kuti pakhale kupendekera kochepa poyerekeza ndi shuga wowonekera bwino wa tebulo kapena madzi ambiri a chimanga. CHIKWANGWANI ndilinso gawo lofunikira la kadyedwe koyenera, ndipo zipatso zimatha kukhala ndizambiri zake.

Ngati cholinga chanu chachikulu ndikuchepetsa thupi ndipo muyenera kukhala ndi zakudya zochepa, muyenera kuchepetsa kugwiritsa ntchito zipatso ndikudya masamba m'malo mwake.

Nanga bwanji misuzi yazipatso?

Shuga kwa thupi amathanso kuvulaza mukamamwa zakumwa zingapo zakumwa. Palinso ndi mbali zingapo zofunika kwambiri.

Chifukwa chake, zapezeka kuti zipatso zimatha kukhala zopindulitsa pankhani ya shuga yamagazi ikagwiritsidwa ntchito moyenera.

Tsoka ilo, misuzi yazipatso sizigwirizana ndi izi. Ndipo chifukwa chake. Mukamagwiritsa ntchito misuzi ya zipatso, monga lalanje, apulo kapena kiranberi, zimakhala ndi michere yochepa kwambiri komanso michere yomwe imatsalira pokonzekera madziwo. Ubwino ndi kupweteka kwa shuga m'thupi la munthu monga kuwonjezera kwa madziwo ndizodziwikiratu - ndimadzi okoma okha omwe ali ndi zonunkhira zachilengedwe, ndipo sizimachita kanthu koma zovulaza. Zachidziwikire, ngati mumamwa madzi tsiku lililonse ambiri.

Nayi shuga wamba pa 0,5 lita imodzi ya zakumwa zinayi zotchuka:

Madzi a lalanje - 21 g
Madzi apulo - 28 g
Madzi a cranberry - 37 g,
Madzi a mphesa - 38 g.

Nthawi yomweyo, kola kakang'ono kamankhwala kamakhala ndi 40 g shuga.

Kugwiritsa ntchito zinthu zina

Palinso mitundu ina yomwe imakupatsani mwayi woti muzidya maswiti osavulaza. Mphamvu ya shuga pathupi lanu singakhale yovulaza, chifukwa choyambira komanso kumwa. Zakudyazo ziyenera kuwerengedwa molondola.

Chifukwa chake, pokhudzana ndi kuyambika kwa kafukufuku watsopano wamavuto a shuga, makampani akuyesera kuteteza chithunzi chawo ndikupereka njira zina "zamtundu wabwino" kuti akhale othandizana nawo kwambiri pakumenya nkhondo yambiri m'magazi.

Pali malo angapo oyikirapo:

Kaya uchi ndi wabwino kuposa shuga wokhazikika ndi funso losangalatsa. Chokopa chake ndikuti samangokhala fructose kapena glucose, koma osakanikirana ndi mitundu yonse ya mankhwala, mchere ndi zina zambiri. Kafukufuku woyerekeza chinthuchi ndi mitundu ingapo ya mankhwala osiyanasiyana anali ndi zotsatirapo zabwino: "Pomwepo, uchi umapangidwira milomo yamagazi, unachepetsa zikhomo, komanso umakhala wopanda mphamvu m'thupi la shuga." Komabe, zidayambitsa kuchepa kwake pakukula kwake mu makoswe poyerekeza ndi mitundu ina ya shuga.
Mchako wa Agave ndiye zabodza zaposachedwa kwambiri za "makampani azakudya zabwino." Tsoka ilo, ngakhale kuti linapangidwa kuchokera ku cactus, izi zimapangidwa ndikukonzedwa kotero kuti zimakhala ndi kuchuluka kwa fructose (90%) ndi 10% glucose. Kuphatikiza apo, njira yopanga chinthuchi ndi yofanana ndi kaphatikizidwe ka madzi a chimanga okhala ndi nkhani yayikulu yotsekemera.
Aspartame Chifukwa chake, anthu ambiri amasinthana ndi kudya zakudya za kola chifukwa amva kuti koloko yokhazikika imatha kukhala zovulaza. Amadziwika kuti 90% ya sodas yazakudya imakhala ndi aspartame, njira ina ya shuga yopangidwa mu labotale. Mitundu ina yamadzi imakhalanso nayo. Ndipo izi siziyenera kudyanso. Maphunziro azinthu akhala osasintha komanso osiyanasiyana. Ngakhale mayeso ena a labotale amatchula kulumikizana kowonjezereka kwa proartart ndi khansa, asayansi ambiri amakhulupirira kuti kuyesa kowonjezereka kukufunika.
Supralose ndi wokoma wosapangidwa yemwe sakhala wapamwamba pama calories, monga thupi likuvutika kuti liwononge. Imakhala yotsekemera pafupifupi 600 kuposa sucrose (shuga ya patebulo) ndipo, motero, imatha kudyedwa m'miyeso yaying'ono kuti mupeze zotsatira zomwe mukufuna. Supralose imapezeka muzakudya monga ma protein a protein.
Stevia ndi wokoma mwachilengedwe kuchokera kubanja la mpendadzuwa. Amakhala okoma pafupifupi 300 kuposa shuga wa patebulo ndipo akuti samakhudzanso shuga wa magazi.
Saccharin ndi mankhwala ena okonzanso omwe amapangidwa kumapeto kwa zaka za m'ma 1890 omwe ndi okoma kwambiri kuposa shuga ya patebulo motero amadyedwa pang'ono. Izi zidalumikizidwa ndi chiwopsezo chowonjezeka cha kupezeka ndi khansa m'magazi a labotale, ndipo saccharin adapezeka kuti ndiowopsa ku United States, ngakhale kuti cholembedwacho chidachotsedwa mu 2000 chifukwa choti zotsatira zake sizingathenso kupezedwa mwa anthu.

Ngati mumakonda shuga, ndiye kuti muzidya kuchokera ku zipatso kapena zotsekemera zachilengedwe. Poganizira zomwe tafotokozazi, kuti muchepetse mphamvu ya kuchuluka kwake m'magazi, muchepetse kugwiritsa ntchito zinthu zonse mbali zonse. Mphamvu ya shuga mthupi imachepa, ndipo zimakhala zosavuta kuti muchepetse kunenepa kwambiri.

Kodi pali zosokoneza chilichonse pamaswiti?

Ambiri ali ndi chidwi ndi funso la momwe shuga imakhudzira thupi la munthu. Anthu ena amati pali zodalira, ena amaziphatikiza ndi chizolowezi komanso kupsinjika. Zakudya zotsekemera zimapangitsanso kudalira kwakuthupi monga mankhwala ambiri.

Nyama zambiri zoyamwitsa, kuphatikiza makoswe ndi anthu, zotsekemera zotsekemera zimachokera ku malo ocheperawa a shuga. Chifukwa chake, sizomwe zimasinthidwa kukhala zozama kwambiri zotere. Kukopa kwakukulu kwa izi zolandiridwa ndi zakudya zamafuta a glucose, monga zomwe zikupezeka masiku ano, kudzapereka chikhutiro muubongo ndi mwayi wopitilira kudziyendetsa, motero kumabweretsa kudalira.

Mwanjira ina, anthu sanapangidwe chibadwa kuti azitha kudya shuga yemwe amadya pano. Pachifukwa ichi, bongo limalandira chinthucho ndikuchizindikira ndikusangalala, chifukwa chonyalanyaza zizindikiro zina zomwe zimati zakwana kale. Kodi shuga amavulala bwanji pamenepa? Munthu amalipira mavuto ake ambiri mwa kuwaza maswiti. Zotsatira zake ndi onenepa komanso osokoneza bongo.

Maganizo olakwika akulu

Zotsatira za shuga mthupi la munthu sizowopsa nthawi zonse. Ndikofunika kuyang'ana muyesoyo osayesa kusintha zinthu zachilengedwe ndi zamzitini kapena zina. Ngakhale aliyense angavomereze kuti shuga sichakudya chopatsa thanzi, pali zambiri zabodza ponena za momwe zakudya za shuga zimayenera kuphatikizidwira m'zakudya zanu. Mwachitsanzo, akuti mitundu ina ya shuga imakhala yathanzi kuposa ina. Koma kodi zimathandiziradi kuti muchepetse thupi kuchepa thupi, muchotse ziphuphu, tilepheretse kusinthasintha kapena mavuto ena azaumoyo?

Zapezeka kuti mayankho sangakhale zomwe mukuganiza. Kenako, tikambirana malingaliro olakwika akulu ndi zisankho zomwe mtsogolomo zikuthandizira kupanga ndikusankha zakudya zomwe mukufuna.

Shuga aliyense ndi woyipa

Momwe shuga imakhudzira thupi zanenedwa pamwambapa. Koma zenizeni, zonse sizoyipa, pali zabwino ndi zovuta. Munamvapo mobwerezabwereza za momwe aliyense ayenera kudya shuga wochepa. Koma akatswiri amati ndikofunikira kuchepetsa kumwa kumene kumatchedwa shuga wowonjezera. Izi ndizophatikiza zapadera m'zakudya zomwe zimawapangitsa kuti azilawa zotsekemera (monga shuga wa bulauni mu makeke a chokoleti kapena uchi).

Mafuta owonjezerawa ndi osiyana ndi shuga wanthawi zonse yemwe amapezeka m'zakudya zina, monga zipatso kapena mkaka. Kumbali imodzi, kupangidwe kwachilengedwe kumasiyanitsidwa ndi mavitamini, michere ndi michere yomwe imathandizira kulipirira zinthu zina zoyipa zomwe zili pamtunda wapamwamba wa zotsekemera. Mwachitsanzo, zipatso zimakhala ndi fiber, zomwe zimapangitsa thupi kuyamwa shuga pamlingo wotsika.

Osadandaula ndi zipatso kapena mkaka (mwachitsanzo, mkaka kapena yogurt yopanda mafuta). Magwero a shuga owonjezerapo ndi mchere, zakumwa za shuga kapena zinthu zam'chitini. Izi ndi zomwe muyenera kutsatira.

Palinso mfundo yoti zakudya zokhala ndi zotsekemera zachilengedwe zimakonda kukhala ndi shuga yochepa palokha. Mwachitsanzo, mumapeza magalamu asanu ndi awiri a kapu mu chikho cha sitiroberi yatsopano ndi magalamu khumi ndi imodzi m'thumba la mabisiketi a zipatso zotsekemera.

Zopindulitsa zowonjezera zotsekemera pang'ono

"Shuga ndiye gwero lalikulu lamphamvu mthupi" - mawu omwe atha kutsutsidwa mosavuta. Koma pali chowonadi china m'mawu awa. Ndizowona kuti zotsekemera zomwe zimapangidwa pang'ono, monga uchi kapena mapulo, zimakhala ndi michere yambiri kuposa omwe adapangidwa monga shuga yoyera. Koma kuchuluka kwa michereyi ndiwosagawika, chifukwa mwina sangakhale ndi chidwi ndi thanzi lanu. Kwa thupi, magwero onse a shuga ndi ofanana.

Kuphatikiza apo, okometsawa achilengedwe samalandira chithandizo chilichonse mthupi lanu. Chimbudzi chimaphwanya magwero onse a shuga kukhala otchedwa monosaccharides.

Thupi lanu silikudziwa ngati chinthucho chinachokera ku shuga, uchi kapena timadzi ta pagome. Amangoona mamolekyu a monosaccharide. Ndipo zinthu zonsezi zimapereka ma calorie anayi pa gramu, motero zonse zimakhudza kulemera kwanu.

Ndikofunikira kusiyiratu okoma

Ubwino wa shuga pamthupi udakalipo. Ngakhale pali zowonongeka zambiri, mankhwalawa amakhalanso ndi zabwino. Simufunikanso kupatula shuga wowonjezera m'moyo wanu. Mabungwe osiyanasiyana azaumoyo ali ndi malingaliro osiyanasiyana okhudzana ndi kuchuluka kwake, komwe muyenera kuchepetsedwa patsiku.

Upangiri wa zakudya nthawi zambiri umanena kuti munthu wamkulu yemwe amadya zopatsa mphamvu 2,000 patsiku, azidya zosakwana supuni 12,5, kapena magalamu 50 a shuga owonjezera tsiku lililonse. Izi zili zofanana ndi lita imodzi yaola. Koma mgwirizano wamtima wa madotolo umati azimayi ayenera kukhala ndi zosakwana supuni 6 (25 magalamu), ndipo abambo azikhala ndi zosakwana supuni 9 (36 magalamu) patsiku. Kupatula apo, thupi lanu silifunikira shuga. Ndiye zochepa, ndibwino.

Kupezeka kwa zotsekemera pafupifupi chilichonse

Njira ya shuga mthupi ndi yovuta komanso yayitali. Ngati sichidasokonekera bwino chifukwa cha zochuluka, zinthu zomwe zimathandizira zimapangitsa kuti mafuta azikwana.

Malinga ndi malangizo azakudya, 75% ya nzika zimadya shuga wambiri kuposa momwe zimafunikira. Sindikudziwa ngati inu muli m'modzi wa iwo? Yeserani kujambula zakudya zanu mu pulogalamu yotsatirira chakudya kwa masiku angapo. Izi zingakupatseni lingaliro lazakudya zanu zabwino.

Ngati mukulakwitsa, kuchepetsa sikuyenera kukhala kowawa. M'malo mongokomera maswiti omwe mumawakonda, yesani kudya magawo ang'onoang'ono. Kupatula apo, theka la kapu ya ayisikilimu imakhala ndi shuga wokwanira theka lathunthu.

Komanso samalani ndi zinthu zokhazikitsidwa. Mkate, yogurt wokoma, phala ngakhale msuzi wa phwetekere ukhoza kukhala ndi shuga kuposa momwe mungayembekezere. Chifukwa chake, yang'anirani mawonekedwe ake ndikuyang'ana zosankha zomwe zingakuthandizeni kukhalabe mumasiku anu maswiti.

Zotsatira zamphamvu zaumoyo

Zotsatira za shuga mthupi zimatha kubweretsa zovuta. Koma izi sizodziwikiratu monga zimawonekera koyamba. Mwina mudamvapo kuti kudya shuga kumatha kuyambitsa nthenda ya mtima, Alzheimer's, kapena khansa. Kafukufuku wofalitsidwa ndi American Journal of Clinical Nutrition, omwe adakhudza anthu opitilira 350,000 pazaka khumi zapitazo, adapeza kuti kudya shuga wowonjezera sikumayenderana ndi chiopsezo chowonjezereka cha kufa. Pakadali pano, zachidziwikire, anthu sanayambebe kupitirirapo.

Kuchuluka kwa zopatsa mphamvu muzakudya zathu, kuphatikiza zomwe zimachitika chifukwa cha maswiti, zimathandizira kulemera, zomwe zimatha kubweretsa kunenepa kwambiri komanso matenda osatha.

Zowonjezera

Shuga m'thupi la munthu umatsogolera pakupanga mahomoni angapo omwe amachititsa kuti munthu azisangalala. Zotsatira zake, chizolowezicho chimawoneka osati chizolowezi chokwanira. Kuyerekeza shuga ndi mankhwala sizolondola konse. Akatswiri akudziwa kuti kugwiritsa ntchito kwake kumalimbikitsa zomwe zili mu ubongo zomwe zimalumikizidwa ndi chisangalalo komanso mphotho. Njira zowoloka zitha kuyambitsa zotsatira zofanana ndi kugwiritsa ntchito mankhwala, koma izi sizipangitsa kuti azingokhala osokoneza bongo.

Nanga bwanji anthu ena amasangalala kwambiri akamadya zakudya zosapatsa thanzi komanso kumva ngati amafunika kudya zakudya zosapatsa shuga pafupipafupi kuti asasangalale kapena, mwachitsanzo, kupweteka mutu? Kudya maswiti kumayambitsa kutsika kwamphamvu kwa shuga m'magazi, omwe angawathandize kumva bwino.

Anthu angafune shuga, koma sizingatheke kuti munthu akhale wokonda kumwa. Kuledzera ndi matenda oopsa ogwirizana ndi kusintha kwenikweni mu ubongo komwe kumalepheretsa anthu kusiya kugwiritsa ntchito zinthuzi.

Substit ndi njira ina yabwino

Funso ngati thupi limafunikira shuga mumtundu wake wangwiro lili ndi yankho losavuta - ayi. Sichifunikira chachindunji cha thupi la munthu ndikugwira ntchito kwake.

Akatswiri samamvetsetsa bwino momwe kutsekemera kumakhudzira thupi. Koma umboni wowonjezereka ukusonyeza kuti amatha kukhala ndi vuto pa shuga wamagazi, kulepheretsa chidwi cha kudya, komanso kuwononga mabakiteriya am'mimba. Ndipo zinthu izi zimatha kukuyika pachiwopsezo cha kunenepa kwambiri komanso zovuta zokhudzana ndi thanzi.

Kusowa kwa zotsekemera kumakuthandizani kuti muchepetse thupi mofulumira.

Zachidziwikire, kuchepetsa kudya shuga kungakuthandizeni kukwaniritsa zolinga zanu zochepetsa thupi. Pokhapokha ngati mukukumbukiranso kuchuluka kwanu kwa kalori ndikuwongolera njirayi.

Mwanjira ina, sandwich ya dzira yama calorie 600 ndi sangweji yophikira chakudya cham'mawa, m'malo mwa chikho cha kalori cha 300 champhongo, sichingabwerere momwe mumafunira, ngakhale sangweji sangakhale wocheperako kuposa bar.

Madokotala ambiri amalimbikitsa kuti musankhe zakudya zomwe simumadya kapena mumamwa popanda yogati. Ndipo ngati simungapeze cholowa m'malo, ingochepetsani shuga pang'onopang'ono pazakudya monga oatmeal, khofi, kapena ma smoothies.

Shuga sichakudya chopatsa thanzi, komanso sichiri poizoni, monga momwe zimatchulidwira nthawi zina. Mutha kudya chilichonse, koma pang'ono. Mukawerengera moyenera, mutha kusangalala mosangalala ndikudya makeke okoma ndi khofi kapena mandimu, koma pang'ono.

Mukazengereza

Pano mwakhala kuntchito ndipo mukungolumikizanso tepi yolumikizana ndi anzanu m'malo momaliza ntchito yofunikira. Palibenso mphamvu, ndipo dzanja limangofika ku chokoleti, lomwe limasungidwa mubokosi la tebulo. Ndipo tsopano - mumadzitonzanso nokha pakuswa ndi maswiti.

Mukuganiza kuti mwalimbikitsa kusowa kwanu kufuna lero? Ndipo ndi izi: - mudathandizira thupi kubwezeretsanso zolimbikira kuti muzitha kulimbana ndi ntchito. Amakhala kuti ubongo umasowa kwambiri glucose kuti muthane ndi mavuto omwe amafunikira kupsinjika ndi kupsinjika kwamalingaliro.

Asayansi adayesa izi kwa anthu omwe adachita, poyang'ana pang'ono, kuchita masewera olimbitsa thupi - motere adalanda zisanu ndi ziwiri kuchokera m'malingaliro awo 100. Koma kuphweka kwa ntchitoyi ndikunamizira: ochepa okha 40% ya anthu ophunzira kwambiri amatha kuthana nayo popanda kulakwitsa kamodzi. Chifukwa chake kuyesedwa ndi zisanu ndi ziwiri ndikoyenera kuyesa kuyang'ana kwa anthu kuti akhazikike ndi "kuyatsa ubongo".

Potengera izi, ofufuzawo adafananizira momwe omwe akuchita nawo kuthana ndi zochotsera zisanu ndi ziwirizo, kutengera ngati adapatsidwa madzi okoma kapena ayi asanachitike zolimbitsa thupi. Monga asayansi amayembekeza, mlingo unathandiza kusintha zotsatira. Mwa njira, pambuyo poyeserera kuchuluka kwa glucose m'magazi a ophunzirawo adagwa kwambiri - izi zikutsimikizira kuti kulimbika kwa ubongo kumafuna mphamvu zambiri.

Nthawi zonse "kumapangitsanso" koloko ndi chokoleti kuti chizigwira ntchito nthawi zambiri siyabwino kwambiri. Ndikwabwino kudya pafupipafupi komanso moyenera, musadumphe chakudya cham'mawa ndipo musaiwale za michere ina - mapuloteni ndi mafuta. Koma ngati mukufunikadi kuchita ntchito yovuta mwachangu, ndipo pali chifunga m'mutu mwanu, mlingo wa maswiti ungakuthandizeni kutolera.

Mukadwala

Kodi mwazindikira kuti nthawi yozizira ndi chimfine, chidwi chanu chatsala pang'ono kutha? Ndipo zonse zomwe mungadzigonjetse nokha - ndi timadziti ndi zakumwa zina zam'mwera, kapu ya koko kapena china chake chovulaza? Pali kulongosoka komveka. Chamoyo chokhala ndi kachilomboka chimafunikira kuchuluka kwa glucose kuti athane ndi tizilomboti. Samatha kugaya chakudya cholemera, chifukwa magwero azakudya zamafuta othamanga amakhala oyenerera bwino. Ndipo zakudya ndi zakumwa ndi shuga wowonjezeredwa ndiyo njira yosavuta kwambiri yopezera chakudya chamwadzidzidzi.

Chifukwa chake, pakadwala, musadzikana nokha maswiti - kwambiri ngati muli ndi chimfine. Mwina izi zingakupulumutseni ku zovuta zazikulu: poyesa mbewa, makoswe am'madzi omwe adalowetsedwa ndi glucose adamwalira kawirikawiri kuposa anzawo omwe akumva njala.

Madzi mahomoni akamatha

Zakudya zotsekemera zimatha kukuthandizani mumikhalidwe yomwe kusintha kwa mahomoni m'thupi kumayambira kukhudza masinthidwe ndi chikhalidwe. Mwa akazi, izi zimagwira makamaka pa premenstrual syndrome. Kafukufuku wasonyeza kuti mwa amayi omwe ali ndi zizindikiro zotchulidwa za PMS pa gawo luteal - ili ndi gawo lachiwiri la kusamba komwe kumachitika pambuyo pa kuvunda kwa mazira ndipo kumatenga mpaka nthawi ya kusamba - kuchuluka kwa shuga m'magazi kumatsika kwambiri.

Malinga ndi zomwe asayansi apeza, chokoleti, misuzi ya zipatso ndi koloko ndizodziwika mu zakudya zawo panthawiyi - zinthu zomwe zili ndi shuga wambiri, zomwe akatswiri azakudya nthawi zambiri amalangizidwa kuti azipewa.

Koma amuna, kwa iwo, zotsekemera ndi mwayi wopangitsa magulu a testosterone kukhala osiyana. Mahomoni ambiri ogonana amuna siabwino kwambiri. Choyamba, testosterone yowonjezereka imatulutsa libido - ndipo ngati palibe njira yoponyera mphamvu yakugonana, imadzetsa chisangalalo. Kachiwiri, milingo yayikulu ya testosterone imalumikizidwa ndi khalidwe laukali. Izi zitha kuvulaza osati munthu, komanso ena. Kafukufuku akuwonetsa kuti magalamu 75 a shuga - ochuluka momwe mungapezere pakudya 300 magalamu a chocolate ice cream - amachepetsa miyezo ya testosterone ndi 25%. Izi zimapitilira pafupifupi maola awiri pambuyo mchere.

Mukamatsutsana ndi dziko lapansi

Nthawi ngati izi, zikuwoneka kuti ndimaswiti ochepa okha omwe amatha kutonthoza. Sayansi sichotsutsana nazo. Zotsatira za maswiti paminyewa zimaphunziridwa mosavuta mwa anthu omwe ali ndi matenda osokoneza bongo - chifukwa amasinthasintha mu glucose m'magazi nthawi zonse. Chifukwa chake, zowonera za odwala zidatsimikizira kuti ndi shuga wotsika munthu amayamba kuwona zonse mozungulira pakhungu lakuda. Anthu omwe ali ndi vuto la glucose amavomereza kuti amakhala ndi mantha kwambiri. Komabe, omwe ali nawo mu phunziroli adakumana ndi malingaliro abwino pokhapokha shuga wawo ali wokwanira.

Chifukwa chake, kudzisangalatsa lokoma pomwe palibe chosangalatsa ndi lingaliro labwino. Mwina zimangowoneka kwa inu kuti zonse zinali zoipa chifukwa cha kutsika kwakuthwa kwa shuga (mwachitsanzo, ngati mwaiwala kudya nthawi). Musaiwale zosasangalatsa zomwe zimapangitsa shuga: imathandizira kukalamba pakhungu.

Komabe, sizoyenera kuti tizingotenga chokoleti chambiri kuti tisangalale: zambiri kuchokera pazowona za odwala omwe ali ndi shuga zimawonetsa kuti shuga yayikulu kwambiri imapereka motsutsana - munthu amayamba kumva chisoni komanso kukwiya kwambiri.

Ngakhale zili choncho, simuyenera kugwiritsa ntchito upangiri wathu wofuna kudzidalira - musaiwale, shuga imathandizira kukalamba pakhungu.