Kodi mungadye shuga wambiri patsiku

Mukamawerengera kuchuluka komwe mumadya, sikokwanira kungoyerekeza za shuga lomwe mumatsanulira m'mamawa phala la mkaka kapena tiyi. Musaiwale kuti zinthu zambiri zomwe zilimo zilimo. Chifukwa cha kudya kwambiri shuga, kuchuluka kwa matenda kwachulukanso kwambiri m'zaka zaposachedwa.

Kuchuluka kwa shuga komwe kumatha kumwa patsiku popanda vuto la thanzi kumatengera, choyamba, pamsinkhu wa munthu. Gender imakhudzanso: amuna amaloledwa kudya zotsekemera pang'ono.

1. Osaposa 25 g shuga patsiku ayenera kumizidwa ana a zaka zapakati pa 2-3: ichi ndi chokwanira chovomerezeka, chokwanira kwambiri mpaka 13 g.
2. Makolo a ana a zaka zapakati pa 4-8 akuyenera kuwonetsetsa kuti pa tsiku lililonse, ana amadyanso shuga osaposa 15-18 g. Mulingo wovomerezeka tsiku lililonse ndi 35 g.
3. Pakati pa zaka zapakati pa 9 ndi 13, kuchuluka kwa shuga omwe amamwa kumatha kuwonjezeredwa mpaka 20-23 g.Siyenera kudya kuposa 45 g.
4. Kuchuluka kwa shuga kwa akazi ndi kuchuluka kwa 25 g. Chilolezo chatsiku ndi tsiku chovomerezeka: 50 g.
5. Amuna amalimbikitsidwa kudya pafupifupi 23-30 g tsiku lililonse.Uchuluka kwambiri wa shuga kwa amuna umangokhala 60 g.

Pofufuza momwe zinthu zomwe zimagwiritsidwa ntchito zimagwiritsidwira ntchito, ziyenera kudziwika kuti nthawi zambiri opanga "maski" shuga amatcha:

• dextrose, sucrose (shuga woyengedwa bwino),
• fructose, shuga (fructose manyuchi),
• lactose (shuga mkaka),
• wokondedwa
• shuga wobowa
• mandimu zipatso kuganizira
• nseru ya maltose,
• nseru
• madzi.

Zakudya zam'madzi izi zimapatsa mphamvu, koma sizimayimira mtengo wachilengedwe kwa thupi. Kuphatikiza apo, anthu omwe ali onenepa kwambiri ayenera kudziwa kuti 100 g ya mankhwala oyengereza ali ndi 374 kcal.

Mukamalimbana ndi kuchuluka kwa zakudya zomwe mungadye osavulaza, musaiwale zomwe zili zotsatirazi:

• mu kapu iliyonse ya Coca-Cola kapena chakumwa cha Pepsi chokhala ndi 330 g - 9 tsp,
• 135 mg yogurt ili ndi 6 tsp,
• chokoleti otentha mkaka - 6 tsp,
• phala mkaka 300 ml - 7 tsp,
• yogati yopanda mafuta yokhala ndi vanila kukoma kwa 150 ml - 5 tsp,
• ayisikilimu 90 g - 4 tsp,
• Mars chokoleti kapu 51 g - 8 tsp,
• kapu ya chokoleti cha mkaka - 10 tsp,
• bala la chokoleti chakuda - 5 tsp,
• chinkhupule keke 100 g - 6 tsp,
• uchi 100 g - 15 tsp,
• kvass 500 ml - 5 tsp.,
• lollipops 100 g - 17 tsp

Kuwerengera kumadalira kuti supuni iliyonse imakhala ndi 5 g shuga. Musaiwale kuti zakudya zambiri zimakhala ndi shuga. Makamaka zambiri zake zimapezeka mu zipatso. Mukamawerengera zakudya zamasiku onse, musaiwale za izi.

Kukhazikitsa malire

Atazindikira kuchuluka kwa zomwe munthu wamba ayenera kudya, ambiri amadziwa kuti ayenera kudziletsa. Koma vuto ndikuti mphamvu ya zakumwa za shuga ndi zina zomwe zimakhala ndi shuga ndizofanana ndi momwe zakumwa zoledzeretsa komanso mankhwala osokoneza bongo zimachitikira m'thupi. Ichi ndichifukwa chake nthawi zambiri anthu sangathe kuchepetsa kudya maswiti.

Ambiri amati njira yokhayo yothetsera vuto losokoneza bongo ndikuchotsa shuga kwathunthu. Muyenera kumvetsetsa kuti kuchita izi ndikovuta mthupi. Thupi limagwiritsidwa ntchito kupeza mphamvu popanda kupanikizika. Kupatula apo, njira yosavuta yopezera kuchokera kwa chakudya.

Chifukwa chake, atatha masiku 1-2, anthu omwe amakana shuga woyenga amayamba kumva kuti akusweka. Kulakalaka maswiti ambiri sikulephera. Pali ulesi, kupweteka mutu, thanzi limakula kwambiri.

Koma popita nthawi, zinthu zimasintha. Thupi limaphunzira kutulutsa mphamvu mosiyanasiyana ngati mankhwalawa amathandizanso opatsa mphamvu osalowa m'thupi. Nthawi yomweyo, mkhalidwe wa anthu omwe aganiza zochepetsera kuchuluka kwa anthu omwe amamwetsa shuga tsopano akuwoneka bwino. Bhonasi yabwino ndikuchepa.

Kusintha kwa zakudya

Ena mwa chikumbumtima amasankha kusintha moyo wawo. Izi zimakuthandizani kuti mukhale wathanzi labwino, kukhala wathanzi. Ena amayenera kuwunika zakudya zawo chifukwa cha momwe alili. Ngati si aliyense amene angaganize zosiya shuga kwathunthu, ndiye zosavuta kuchepetsa kuchuluka kwake muzakudya.

Zidzakhala zovuta kuti musadutse shuga wambiri tsiku lililonse (wopakidwa magalamu pamunthu aliyense) ngati:

• siyani zakumwa zozizilitsa kukhosi,
• lekani kumwa zipatso zam'madzi m'sitolo,
• chepetsa kugwiritsa ntchito maswiti munjira ya ma cookie, maswiti, chokoleti,
• yesani kuchepetsa kuchuluka kwa kuphika (kuphatikiza zopangira tokha): makeke, ma bati, mabisiketi ndi makeke ena,
• simudzadya chodzaza, zipatso zamzitini mu madzi,
• lekani zakudya zamagulu ochepa: zakudya zambiri zimawonjezera shuga wambiri.

Kumbukirani kuti zipatso zouma zathanzi zimakhala ndi shuga. Chifukwa chake, sayenera kudyedwa mosasamala. Ngati ndi kotheka, funsani wodwala kuti azidya zakudya zingati osavulaza thanzi lanu. Kuchuluka kwa shuga kumakhala nthochi zouma, ma apricots zouma, zoumba, zipatso. Mwachitsanzo, mu 100 g:

• nthochi zouma 80 g shuga
• mu maapulo owuma - 72.2,
• m'masiku - 74,
• mu zoumba - 71.2.

Anthu omwe asankha mosamala kuchepetsa kuchuluka kwa shuga omwe amalowa mthupi amalangizidwa kuti asamalire kwambiri maphikidwe omwe mmalo mwazomwe amayengedwa motere amagwiritsa ntchito vanila, amondi, sinamoni, ginger, ndimu.

Zotsatira zakugwiritsa ntchito mankhwala osokoneza bongo

Mlingo wovomerezeka wa shuga womwe umafunika kudya tsiku lililonse umatsimikizika pazifukwa. Kupatula apo, kulakalaka chinthu ichi kumakhala chifukwa:

• kukula kwa kunenepa,
• kusintha kwa atherosulin
• kuwoneka kwa mavuto mu endocrine system,
• matenda a chiwindi
• mtundu 2 shuga
• mawonekedwe a matenda oopsa,
• kupezeka kwa mavuto a mtima.

Koma iyi si mndandanda wathunthu wamavuto omwe anthu amakumana nawo amalolera kudya shuga wambiri. Ndizowonjezera ndipo zimakwiyitsa maonekedwe akunama. Izi zikutanthauza kuti anthu omwe amudya maswiti ambiri amakhala ndi njala chifukwa cholumikizidwa mwaulesi. Zotsatira zake, amayamba kudya kwambiri, ndipo amakula kunenepa kwambiri.

Sikuti aliyense amadziwa, koma zakudya zamafuta abwino zimayambitsa kukalamba. Khungu limakwinyidwa koyambirira chifukwa chakuti shuga amayamba kudzikundikira pakhungu, kuchepetsa kupendekeka kwawo. Kuphatikiza apo, imakopa ndikusunga ma free radicals omwe amawononga thupi kuchokera mkati.

Izi zitha kupewedwa ngati mungakumbukire kudya kwatsiku ndi tsiku.

Pakadutsa, kuperewera kwa mavitamini B kumawonedwa m'thupi. Izi zimapangitsa kuti chiwonetsero cha matenda chikhale chokwanira, mawonekedwe a kumva kutopa, kuwonongeka kwa mawonekedwe, kuperewera kwa magazi m'thupi, komanso matenda am'mimba.

Kunenepa kwambiri kwa shuga kumawonjezera kusintha kwa calcium ndi phosphorous m'magazi. Calcium, yomwe imabwera ndi chakudya, imaleka kuzilowetsa. Izi sizoyipa kwambiri, chifukwa shuga kangapo amachepetsa chitetezo chamthupi.

Mulingo wazogwiritsidwa ntchito

Ngakhale akatswiri sanganene motsimikiza kuti shuga ya tsiku lililonse ndi chiyani. Kuti muwone kuchuluka kwake, kafukufuku wa ziwerengero adachitika. Zotsatira zake, zidapezeka kuti kuchuluka kwa shuga komwe kumamwa kuli pafupifupi 28 makilogalamu pachaka pa munthu. Ndipo izi siziphatikiza zakumwa zozizilitsa kukhosi komanso zakumwa zipatso. Ngati mumagawa kuchuluka kwa masiku 365, zimapezeka kuti munthu amadya shuga 76.9 g patsiku (supuni 19, kapena 306 kcal). Poyamba, zidasankhidwa kuti ziwerengere izi ngati chizolowezi cha tsiku ndi tsiku.

Komabe, chifukwa chowunikira kowonjezereka, asayansi adazindikira kuti mlingo wa shuga wa tsiku lililonse umatanthauzanso mtundu wa chinthu, zaka komanso jenda.

• mwana wazaka ziwiri zakubadwa sangathe kudya zosaposa 13 g (shuga wambiri 25 g)
• Kwa ana azaka 4 mpaka 8, mlingo woyenera ndi 15-18 g (pazipita 30 g),
• Kwa ana kuyambira zaka 9 mpaka 13, kuchuluka kwa shuga kumatha kuwonjezeka mpaka 20-23 g, koma osapitirira 45 g,
• Kwa akazi, muyezo ndi 25 g (pazipita 50 g),
• Kwa amuna - pafupifupi 30 g, koma osapitirira 60 g patsiku.

Zizindikiro izi zimawerengedwa kuti ndizabwino kwa anthu omwe ali ndi thupi labwino. Pamaso pa kunenepa kwambiri komanso kunenepa kwambiri, madokotala amalimbikitsa kusiya kotheratu kugwiritsa ntchito zakudya zotsekemera ndi shuga mu mawonekedwe ake oyera.

Mitundu ya shuga ndi zomwe zili mumitundu yosiyanasiyana

Ngakhale othandizira kukhala ndi moyo wathanzi sangachotsere zakudya zamagulu m'zakudya zawo. Ali m'gulu la zipatso, zipatso, masamba. Ndipo tinganene chiyani za pasitala ndi zakudya zina zokoma? Opanga aphunzira kufa maski oyera pansi pa mayina ena. Fructose, shuga, dextrose, sucrose, lactose, uchi, maltose, manyumwa, mitundu yonse ya shuga.

Shuga amatha kugawidwa m'magulu angapo: chakudya, mtundu, mawonekedwe ndi mawonekedwe. Wotchuka kwambiri ndi shuga wama granulated ndi subspecies yake - mtanda. Mitundu yonseyi imapangidwa kuchokera ku beets ndipo imagwiritsidwa ntchito mwachangu mu confectionery ndi spainres. Kenako shuga wotsatira amabwera. Amakolola kuchokera ku nzimbe. Amagwiritsidwa ntchito popanga sosi ndi glazes.

Mwa mitundu yapadera, yobowola imatha kusiyanitsidwa. Amadzimadzi mosasinthasintha ndipo ali ndi magawo ofanana a fructose ndi glucose. Chimakoma kwambiri kuposa shuga wokhazikika. Amagwiritsidwa ntchito popanga zakumwa zoledzeretsa kapena uchi wopanga.

Mtundu wina wachilendo ndi shuga wa mapulo. Manyuchi amatengedwa pa nthawi yosuntha kwa timadziti mu map ofiira kapena lakuda. Pali mitundu iwiri ya shuga wa mapulo: Canada ndi America. Chifukwa cha zovuta kusaka zakudya zoterezi sizotsika mtengo, chifukwa chake sizinagwiritsidwe ntchito pophikira.

Kuphatikiza pazomwe tafotokozazi, pali mitundu ina ya shuga: kanjedza, manyuchi, maswiti, etc. Komabe, zosiyanasiyana zomwe mungasankhe, onse ali ndi mtundu womwewo: ali ndi zopatsa mphamvu zopatsa mphamvu zambiri. 100 g ya malonda ili ndi 306 mpaka 374 kcal. Izi ndizofunikira kukumbukira musanadye izi kapena mbale.

Nawu mndandanda wazakudya zotchuka ndi zomwe zili ndi shuga.

Zowopsa ndi Zopindulitsa

Zotsutsana pa zoopsa za shuga:

• Kusokonekera kwa lipid kagayidwe. Zotsatira zake, mapaundi owonjezera amapezeka, atherosulinosis imayamba.
• Kulakalaka kukukula. Pali chikhumbo chosalamulirika chakudya china.
• Magazi a shuga m'magazi akukwera, zomwe zingayambitse matenda a shuga.
• Calcium imatsukidwa m'mafupa.
• Chitetezo chokwanira chimachepa ndipo thanzi limachepa, mavuto ndi mano amatuluka, matenda osiyanasiyana amakula.
• Kupanikizika kumakulitsidwa ndipo kumapitilira. Pamenepa, shuga titha kufananizidwa ndi mowa. Choyamba chimakhala kupumula, kenako munthu amayamba kukhumudwa kwambiri.
• Kuwonongeka kolimba ndi kutanuka khungu, makwinya amawoneka, kukalamba msanga kumalowa.

Komabe, si mitundu yonse ya shuga yovulaza. Kuphatikizika kwa chinthu chosakonzekera kumaphatikizapo mavitamini ndi michere (nthawi zina mwambiri). Kugwiritsa ntchito moyenera sikuti sikuti zovulaza zokha, komanso kumapindulitsa. Mwachitsanzo, limakupatsani mwayi wopumira msanga mukapanikizika kwambiri m'mthupi komanso m'maganizo kapena mumapereka magazi ngati mumapereka. Chifukwa chake, ngati kuli kotheka gwiritsani ntchito mabango a bulauni m'moyo watsiku ndi tsiku.

Momwe mungadzidulire nokha

Tsopano popeza mukudziwa kuchuluka kwa shuga omwe mungadye patsiku popanda kuvulaza thupi, ndikofunikira kuganizira momwe mungachepetse kumwa. Yesani kutsatira malamulo ena.

Pewani zakumwa zozizilitsa kukhosi zamasamba komanso misuzi ya zipatso kuchokera pakupanga mafakitale. Ali ndi shuga wambiri. Imwani madzi osalala kapena mchere.

Chepetsani kudya kwanu maswiti, maswiti, ndi makeke. Ngati nkovuta kusiya ntchito, sinthani pang'onopang'ono. Sinthani zipatso ndi mphodza zomwe zasungidwa mu madzi ndi zinthu zatsopano.

Osamadya mafuta ochepa kapena zakudya zopatsa thanzi. Kuti apangitse kukhala osalala, opanga amawonjezera shuga ambiri kwa iwo. Osadalira zipatso zouma. Amadzazidwanso ndi shuga.

Yesetsani kuti musamakome tiyi ndi khofi. Ngati simungathe kuchita popanda kuwonjezera apo, gwiritsani ntchito zojambula za Stevia.

Pophika, yang'anani maphikidwe omwe ali ndi shuga wambiri. Yang'anirani zakumwa ndi sinamoni, amondi, vanila, ginger ndi mandimu.

Chotsani zakudya zotsirizidwa kwathunthu. Ngati izi sizingatheke, phunzirani kusamala bwino musanayambe kugula. Kumbukirani kuti shuga ikhoza kuwonetsedwa ndi amodzi mwa mayina awa: manyuchi, shuga, sucrose, etc.

Osagula zinthu zomwe zimakhala ndi mitundu iwiri kapena zingapo za shuga kapena zomwe shuga amabwera poyamba. Mumakonda zinthu zokhala ndi uchi, agave kapena shuga wa coconut wachilengedwe.

Kagayidwe ka anthu onse ndi kosiyana. Chifukwa chake, munthu sayenera kutsatira mosazindikira malingaliro a kuchuluka kwa shuga omwe ayenera kudya tsiku lililonse. Mverani thupi lanu. Zomwe zili bwino kwa munthu m'modzi, zimatha kubweretsa kunenepa kwambiri komanso mavuto azaumoyo mwa wina. Ngati mukufuna kukhala wathanzi, ndibwino kusiya zonse zodetsa. Ndi shuga komanso.

Shuga tsiku lililonse

Okoma okoma akulu ndi ana. Popanda shuga ndizosatheka kulingalira moyo wamakono. Amagwiritsidwa ntchito kuphika, m'makampani.

Kukula shuga kwa shuga kudayamba m'zaka za m'ma 1900. Apa ndipomwe madotolo adathandizira kuwonjezeka kwa chiwerengero cha anthu omwe ali ndi kunenepa kwambiri, matenda a shuga a 2, komanso matenda amtima. Kuti zinthu zisinthe ndikukhala ndi thanzi labwino, adalimbikitsidwa kudya shuga yochepa. Pambuyo pake, World Health Organisation idatsimikiza kuchuluka kwa shuga patsiku kwa anthu azaka zosiyanasiyana.

Vuto la kumwa kwambiri shuga silikhala m'mizere ingati yomwe timayika tiyi kapena khofi. Timakhalanso ndi "shuga wowonjezera" pazinthu zomalizidwa zomwe timagula m'sitolo.

Soso, ketchups, mayonesi muli shuga. Confectionery, chokoleti, zakumwa - kwambiri. Shuga wowonjezerayu ayenera kuganiziridwidwe mukamawerengera kuchuluka kwa lokoma patsiku omwe mungadye.

Shuga mu zakudya

Shuga amagwiritsidwa ntchito kwambiri popanga zinthu mwakuti sitikayikira kuti timadya zochuluka motani patsiku. Nthawi ina mukadzagula malonda, samalani ndi zomwe zalembedwapo. Shuga amapezeka paliponse, kuyambira mkate mpaka soseji. Nambala yomwe ili pa cholembera ikuwonetsa kuchuluka kwa mashuga onse - shuga, fructose, maltose, etc. Ndikupeza kuti kuwonjezera pa shuga mu tiyi ndi khofi, timagwiritsanso "shuga wowonjezera" monga gawo la chakudya chomwe chatenga.

Wopezeka shuga pazopezeka 100g:

• mkate - 4 g
• mkaka - 20-45 g,
• ma cookie - 25-45 g,
• masoseji okonzeka, soseji ndi zinthu zina zanyama - 4 g kapena kupitilira apo,
• chokoleti cha mkaka - 40 g,
• pasitala - 3,7 g
• yogati - 5-15 g.

Shuga amapezeka mu zipatso ndi ndiwo zamasamba. Mwachitsanzo, apulo imakhala ndi 10 g shuga. Kuphatikiza apo, zipatso zonse zimakhala ndi mavitamini, fiber, ndi mchere. Shuga mu kapangidwe kameneka amakonda kuyengedwa. Zimaganiziridwa ndikuwona shuga yomwe munthu amakhala nayo tsiku lililonse.

Kuphatikiza pa dzina wamba, shuga amapezeka monga izi:

• shuga
• sucrose
• nseru
• manyuchi
• wokondedwa
• wowuma wowuma,
• fructose.

Mbale yazipatso ndi uchi zimawerengedwa monga shuga wowonjezereka, chifukwa zimayikidwa m'zakudya kuti zithandizire kulawa.

Mwachitsanzo pa zinthu zosavuta kutha kuwoneka kuti shuga mumagalamu patsiku amapitilira ndi munthu wamba. Izi sizikuganizira chakudya, chomwe chimawoneka ngati mchere. Mwachitsanzo, makeke, makeke, ayisikilimu.

Chifukwa chiyani simungadye shuga wambiri

Madokotala adatsimikizira kwa nthawi yayitali kuti shuga sangathe kugawa nawo, iwononga thanzi. Kukanidwa kwathunthu sikumveka kopanda nzeru, chifukwa shuga mumtundu wake wachilengedwe imapezeka mu zipatso, masamba, zipatso, mkaka, ndi zina zambiri. Thupi limafunikira, koma zochepa zochepa. Malinga ndi malingaliro a WHO, kuchuluka kwake sikuyenera kupitilira 10% ya ma calories onse omwe amalowa mthupi. Kuti mumvetsetse kuti chifukwa chiyani tsiku lililonse shuga ndi wofunikira kwa munthu tsiku lililonse, muyenera kudziwa tanthauzo lake.

Shuga ndi mafuta osavuta omwe alibe michere yofunika. Ndiwofunika ngati gwero lamphamvu zamagetsi, koma ili ndi zopatsa mphamvu zambiri. Awa ndi "zopatsa mphamvu zopanda kanthu" momwe mulibe mapuloteni, mafuta, mavitamini kapena michere.

Kamodzi mthupi, shuga amaphulika mu shuga ndi fructose. Ndi glucose, zonse ndizosavuta - maselo amafunikira. Mosiyana ndi iye, fructose sifunikira, kotero imasinthidwa m'chiwindi kukhala glycogen, yomwe imasungidwa pamenepo mpaka thupi likufuna. Pazocheperako, fructose siyowononga. Kuchulukitsa kumabweretsa chakuti chiwindi chimadzaza ndi glycogen ndikusintha fructose wambiri kukhala mafuta.

Mafuta omwe amayambira m'chiwindi amakhala ndi cholesterol "choyipa". Gawo la mafuta limathiridwa mafuta, koma pang'onopang'ono limayambitsa kunenepa kwambiri kwa chiwindi.

Makhalidwe a munthu aliyense amakhudza shuga ya tsiku lililonse. Thupi la anthu athanzi, olimbitsa thupi limagwira bwino ntchito yamtunduwu kuposa ya anthu omwe amangokhala osawunika zakudya.

Zotsatira za Kulimbika Kwambiri

Tonsefe timadziwa za zoopsa za shuga kuyambira ndili mwana, makamaka za zovuta zoyipa zomwe zimachitika mano. Kuphatikiza apo, kumwa kwambiri kumawononga thupi pang'onopang'ono.

Kafukufuku wazachipatala adawulula kuti kuzunza shuga kumalumikizidwa ndi insulin. Zomwe maselo samalabadira insulin yopanga ndipo samapanga shuga. Izi zimabweretsa matenda amtundu wa 2 shuga.

Shuga umabweretsa kunenepa kwambiri mwa ana ndi akulu. Amachepetsa kumverera kwokhuta, motero kuchuluka kwa chakudya komwe kumadedwa sikungaperekedwe.

Kwa nthawi yayitali, mafuta amayenera kulangidwa chifukwa cha matenda amtima. Kafukufuku waposachedwa akuwonetsa kuti shuga ndi omwe amayambitsa. Kuchulukitsa shuga kwa tsiku ndi tsiku kumabweretsa zovuta za metabolic. Elevated triglycerides, "yoyipa" cholesterol, shuga m'magazi amachititsa matenda a mtima.

Kuzindikira kuchuluka kwa shuga zomwe mumatha kudya patsiku kungakuthandizeni kukhala athanzi.

Kukonzanso zakudya

Chakudya chachikulu chimapezeka kunyumba. Kusintha kudya pang'ono kwa shuga pafupi ndi gawo lazopereka tsiku ndi tsiku kwa munthu ayenera kuyamba ndi zakudya zopangidwa ndi nyumba.

Zinthu zoyambirira zomwe zimafunikira kuphika - nyama, ufa, mazira, pasitala, mkaka, etc., alibe shuga wowonjezera. Mukaphika, ndizosavuta kuwongolera kuchuluka kwa zonunkhira, mchere, shuga. Nthawi yomweyo, muyenera kupewa zonunkhira zosakanikirana ndi shuga zomwe zimapangidwa.

Gwiritsani ntchito zipatso zosafunikira koposa kugula timadziti. Ngati msuzi sungagawitsidwe, ndiye kuti muchepetse ndi madzi, makamaka kwa ana.

Kumbukirani kuti shuga patsiku azimayi ndi ochepera kuposa amuna, motero, ndikofunikira kusintha zakudya.

Samalani ndi zolembera zamagulu. Sankhani zinthu zokhala ndi shuga zomwe zawonetsedwa:

• oposa 22,5 g a shuga athunthu pa 100 g ndi okwera,
• 5 g okwanira shuga pa 100 g amaonedwa kuti ndi otsika.

Pangani mndandanda wa chakudya cha ana, poganizira kuchuluka kwa shuga patsiku wazaka zawo.

M'malo shuga yoyera ndi bulauni. Ngakhale zimakhalanso zovuta kuzitcha kuti ndizopangira zakudya, zimakhala ndi mavitamini ndi michere.

Lingaliro la kudya moyenera limakhazikitsidwa podya fiber, masamba atsopano, zipatso, ndi zina zambiri. Koma sanena zochepa za kuchuluka kwa shuga omwe mungadye patsiku. Anthu ambiri samapita mwatsatanetsatane za zakudya, zochepa kugula yoghurts, granola, mpunga. Muli shuga wowonjezera. Ndikwabwino kuphika chakudya cham'mawa ndi phala losavuta, ndikuwonjezera zipatso zatsopano.

Ngati mumakoka maswiti nthawi zonse

Shuga sikuti pachabe amatchedwa mankhwala oyera. Kumwa kumakulitsa kuchuluka kwa serotonin, mahomoni achisangalalo. Nthawi yomweyo, zimayamba kusokoneza bongo, zomwe zimakupangitsani inu kuti muzifuna maswiti okhala ndi kusintha kwa malingaliro, kukhumudwa. Munthu amatha kuzolowera shuga ochulukirapo kotero kuti ndi kuchepa kwake amadzimva kukhala wopanda chidwi, wopanda pake, komanso kufooka. Kuti musagwere m'mavuto otere, muyenera kudziwa kuchuluka kwa shuga omwe mungadye patsiku.

Kuletsa shuga kuyenera kukhala pang'onopang'ono, kutsatira malamulo awa:

• mvetsetsa zomwe zimachokera ku shuga ndikuchepetsa kumwa kwake,
• kusowa kwa mavitamini mthupi kumakupangitsani kuti muzifuna kudya maswiti, choncho muyenera kutenga mavitamini, makamaka ndi magnesium, ayodini, vit. B, C, D,
• Imwani madzi ambiri kuti ayeretse thupi,
• gwiritsani ntchito dzino la menthol pamaso pa maswiti, asintha kukoma kwawo,
• sinthani maswiti okonzedwa ndi chokoleti chakuda, zipatso zouma, zipatso zatsopano,
• pang'onopang'ono muchepetse kuchuluka kwa shuga mu tiyi, khofi.

Kuti mulimbikitse komanso chitsanzo chabwino, mutha kubwereza kuyesaku, komwe kunachitika mu chipatala pofuna kuthandizira kunenepa. Odwala amayenera kuwerengera kuchuluka kwa shuga mu chidutswa asanadye keke. Kenako tsanulirani pambale kuti muwone ndikumvetsetsa kuchuluka kwake. Njira yowonetsera izi yatsimikiza kwambiri. Anthu sanamvetsetse m'mbuyomu kuchuluka kwa shuga m'maswiti. Ndipo zidawathandiza kukana nthawi ina.

Kukana shuga kwathunthu ndikosatheka; mulimonsemo, amalowa m'thupi ndi zinthu zosiyanasiyana. Ndikofunikira kuti malamulo sawongolera nthawi ngati izi, ndipo izi zimapangitsa opanga kuti azigwiritsa ntchito chinthu chosafunikira pafupifupi kulikonse. Kuzindikira kuchuluka kwa shuga patsiku kwa munthu kuyenera kusiya kuzunzidwa. Izi ndizowona makamaka kwa ana, okalamba.

Chochititsa chidwi chokhudza shuga

Asayansi odziwika kwambiri padziko lapansi amaphunzira za kuchuluka kwa chakudya chambiri m'thupi komanso kudziwa mtundu wa shuga wa anthu otetezeka tsiku lililonse. Malinga ndi lingaliro lalitali la madotolo, mkazi amatha kudya mpaka magalamu 50 a shuga, ndipo bambo - mpaka 70 magalamu. Kafukufuku waposachedwa akusonyeza kuti ziwerengero zoterezi ndizokwera kwambiri. Zatsopano zikusonyeza malire a tsiku ndi tsiku a 30 g. Kuchuluka kumeneku kudzachotsedwa m'makisipuni asanu. Likukhalira kuti njira yochepetsera shuga imatha kusintha magwiridwe antchito a mtima, imateteza ku kukula kwa matenda ashuga komanso imathandizira kukhala ndi mano athanzi. Tikukumbutsani kuti mukamaganizira za zakudya zosavuta zamafuta, simuyenera kuganizira shuga wokha, komanso gawo ili muzakumwa, maswiti, zipatso ndi zinthu zina.

Malangizo Othandiza Kuchepetsa Shuga

Kuti muchepetse kunenepa komanso mudziteteze ku chakudya chamafuta kwambiri, ganizirani mfundo izi:

• zakumwa zokoma zokhazikika zitha kusinthidwa ndi madzi ndi mandimu,
• Ndi kosavuta kuti dzino lotsekemera lizikhala ndi moyo ngati, m'malo mwa shuga wamafuta, limadya uchi wambiri mwambiri,
• mukamagula chakudya m'sitolo ndikofunikira kwambiri kuti muphunzire malongosoledwe omwe alembedwa (ngati shuga ali pafupi ndi mndandanda wazomwe zimapangidwira, zikutanthauza kuti ili ndi gawo lalikulu m'gululi),
• molasses, sucrose, glucose, manyuchi, dextrose ndi maltose - mawu awa amabisanso shuga.
• zakudya zomwe zimakhala ndi mitundu yambiri ya shuga sizabwino
• chifukwa cha chithunzi chokongola, muyenera kuchotsa kwathunthu maswiti ndi maswiti ena opanda pake pazosankha zanu.

Kunenepa Kwambiri

Anthu onenepa kwambiri kapena opezeka kuti ali ndi kunenepa kwambiri ayenera kuganizira za kupewa shuga. Ndi zovuta zoterezi, ndikosayenera kudya maswiti tsiku lililonse. Chovomerezeka kuchita izi kawiri pa sabata. Chifukwa chaumoyo, ndikofunikira kupatula zakudya zomwe shuga zimawonjezeredwa. Kwa munthu wathunthu, kudya zakudya zotsirizidwa, kuchuluka kwa zakumwa zozizilitsa kukhosi komanso zophika bwino ndizowopsa. Zakudya izi sizikugwirizana ndi zakudya zopatsa thanzi kuti muchepetse kunenepa. Pamene vuto la kunenepa kwambiri lili lofunika, muyenera kupenda menyu zonse ndikusankha zakudya zosavuta, zopatsa thanzi komanso zopepuka, idyani padera, idyani pafupipafupi komanso magawo ang'onoang'ono ndikuyandikira kuchepa kwa kuchuluka kwa chakudya chambiri.

Mlingo wa shuga

Aliyense ali ndi chidwi ndi kuchuluka kwa shuga omwe angamwe tsiku lililonse, koma palibe yankho limodzi ku funso ili. Wina akhoza kudya kuchuluka komwe kumakoma komanso osavulaza thanzi lawo, ndipo wina amasemphana zakudya. Akatswiri a matenda amtima amakhulupirira kuti ndizovomerezeka kuti bambo azitha kudya supuni 9 kapena magalamu 37,5 a shuga patsiku - pafupifupi ma calorie 150, ndipo azimayi - supuni 6 kapena 25 g - 25 calories. Kwa munthu wathanzi labwino komanso wamakhalidwe abwino, magawo otere alibe vuto lililonse. Chifukwa cha zochitika, zopatsa mphamvu zonse zowonjezera zimawotchedwa. Ngati tikulankhula za munthu yemwe akufuna kuchepa thupi, ndiye kuti ndikofunika kuchotseratu shuga menyu, chifukwa zakudya zowonjezera ndi zakumwa sizipereka thanzi labwino, koma zimangosokoneza phindu la kadyedwe. Kuchepetsa shuga kumakuthandizani kuti muchepetse thupi komanso kukhala wathanzi.

Shuga: Iyenera kumamwa pazakudya zoyenera (kwa azimayi, supuni 6 za shuga, ali ndi zopatsa mphamvu 100)

Kuletsa zakudya

Zotsatira zodziwika ndi zotsatirazi ndizomwe zili zoletsedwa:

• shuga wonenepa
• kuphika kulikonse
• pafupifupi mitundu yonse ya chimanga.

Zotsatirazi ziyenera kuchotsedwa kapena kuchepetsedwa:

• masamba otentha (mwachitsanzo chimanga, mbatata, kaloti ndi beets),
• Zakudya zophatikizidwa kwambiri ndi zina zowonjezera zam'madzi (mwachitsanzo, zakudya zopangidwa ndi nkhungu),
• zotsekemera zopanga (alibe kwenikweni sucrose, koma, mwatsoka, amatenthetsa chidwi cha maswiti),
• zinthu zogulitsidwa m'misika yogulitsa "mafuta ochepa" ndi "zakudya" (pali zonunkhira zambiri zachilendo mu chakudya chotere, wowuma ndi shuga atha kukhalapo),
• zakumwa zoledzeretsa (zosagwirizana ndi moyo wathanzi, zimakhudza ziwalo zonse zamthupi ndi machitidwe a thupi, kusokoneza kukongola kwa chithunzi),
• trans mafuta (izi zikuphatikiza mafuta onse okhala ndi hydrogenated komanso pang'ono hydrogenated),
• zipatso zonse, kupatula zipatso zosapsa ndi zipatso za malalanje (kumwa ma coconuts, maapulo ndi mapichesi amalimbikitsidwa muzakudya zina zamagulu ochepa a carb).

Kumwa regimen ndi chakudya chopanda chakudya chamafuta

Nthawi zambiri, omwe akufuna kukhala pachakudya chochepa cha carb amakonda chidwi ndi shuga. Magwero ambiri amalankhula za momwe magwiridwe antchito amkhwalawa amayendetsedwa molondola, koma nthawi zina samayiwala nkhani ya kudya kwamadzi. Popeza kuti chakudya chopanda chakudya chopatsa mphamvu chimaphatikizapo kusankha zipatso ndi ndiwo zamasamba, ndipo amadziwika kuti ndizofunikira kwambiri zamatumbo oyenda bwino, chidwi chachikulu chiyenera kulipidwa pamankhwala oyenera omwera. Madzi oyera opanda zowonjezera amathandizira kutuluka kwachangu kwa zidutswa za chakudya zosagwiritsidwa ntchito mthupi, komanso zimagwira ngati zofunikira pakukonzanso kwakanthawi kwamthupi panthawi ya ma cell. Kwa munthu wonenepa kwambiri, izi ndizofunikira kwambiri.

Ndi chakudya chopanda chakudya chamafuta, timalimbikitsidwa kumwa madzi ambiri tsiku lililonse, kuyambira 1.5 mpaka 2 malita. Ayenera kukhala madzi osapatsa kabati wabwino kwambiri. Ndikwabwino kuzolowera tiyi wobiriwira, mlingo woyenera ndi makapu asanu tsiku lililonse. Komanso, khofi wosagawanika ndiwothandiza kwa ambiri, omwe amayenera kudya pang'ono pang'onopang'ono chifukwa cha diuretic action. Ziwisi zonse zophatikizika ndi zopangira tokha, zakumwa za nthawi zonse komanso zamalonda - zakumwa zonsezi ndizoletsedwa chifukwa cha kuchuluka kwa anthu omwe amachepetsa shuga.

Ndikofunika kunena za vuto lapadera lazakudya lomwe limatha kukhala mwa anthu omwe amakonda zakudya zamapuloteni ndipo atha kupeza zabwino pazakudya zotere, ndi carbophobia. Anthu akhala pakudya nyama ya mazira kwazaka zambiri ndipo akuwopa kudya mkate. Zotsatira zomvetsa chisoni za njirayi zimatha kukhala ma pathologies osiyanasiyana, monga kukhumudwa, kusokonezeka kwa kukumbukira, kusokonezeka kwa metabolic, mavuto pakugwira ntchito kwa chakudya cham'mimba.

Kodi shuga ndi chiyani?

Shuga ndi chinthu wamba chomwe chimafotokozera zama calcium ochepa. Zimachitika - zachilengedwe komanso mafakitale. Zachilengedwe zimatengedwa bwino, zimathandiza kuyamwa calcium ku zakudya zina. Mafakitale nawonso amatengeka bwino, koma ndi owopsa ndipo amatha kukhala oopsa. Imasungunuka kwambiri m'madzi ndipo imakola thupi mosavuta. Ilibe phindu lachilengedwe, kupatula ma calorie, alipo mpaka 400 kcal pa 100g yazogulitsa. Chifukwa cha mayankho amthupi mwathupi lathu, shuga amawapanga m'magazi, omwe amafunikira ubongo wathu.

About kuchuluka kwa shuga patsiku

UK Sci Scient Nutrition Committee (SACN) yalimbikitsa kuti mutsatire malangizo awa a shuga tsiku ndi tsiku:

Gome ili lili ndi manambala osinthika. M'munda momwe galamu akuwonetsedwa, kuchuluka kwawonetsedwa pafupi ndi iwo, zikutanthauza kuti kuchuluka kwa zopatsa mphamvu zonse pazogulitsa ziyenera kukhala pansi pa 10% (mtengo wovomerezeka) kapena 5% (yovomerezedwa). Kuchokera kwa iwo kuti mutha kudziwa molondola kuchuluka kwa shuga patsiku lililonse malinga ndi zakudya zanu. Mwachitsanzo, kwa bambo, kuchuluka kwa mphamvu zamagetsi patsiku ndi ma kilogalamu 2400, 10% yomwe ikhale 240 kcal. Tinalemba pamwambapa kuti 100g shuga lili

400 kcal, motero, mu 1 g shuga = 4 kcal. Timagawa 240 ndi 4, timapeza magalamu 60, ndiye msuzi wovomerezeka wa tsiku ndi tsiku kwa bambo ku chakudya cha 2400 kcal. Ndikofunikira kudziwa kuti kuchuluka kumeneku sikumangopanga shuga omwe mumawonjezera tiyi / khofi, komanso omwe amapezeka mu mawonekedwe aulere muzakudya (mwachitsanzo, ketchup kapena timadziti).

Zomwe Zimayambitsa Madzi Akuluakulu a shuga

• Chingwe cha nkhawa ndi thupi.
• Zakudya zoperewera m'thupi komanso kudya kwambiri, chifukwa cha momwe zimalephereka kagayidwe kazinthu.
• Matenda osiyanasiyana (opatsirana).
• Matenda a shuga.

Chakudya chochepetsera shuga

Yesani kuchepetsa zotsatirazi monga momwe mungathere: mpunga woyera wopanda msuzi, pasitala kuchokera ku ufa wa premium, mkate wa imvi ndi yoyera, ufa, wokoma.

Musatengeke ndi zinthu zotsatirazi: kupanikizana, zipatso zouma, mapira ndi koloko.

Idyani zambiri: sea ​​kale ndi mitundu ina yonse (kupatula mphodza), udzu winawake, zitsamba zatsopano, yesani kudya zamasamba zatsopano.

Sinthani Zinthu: buledi wopanda mkate,

Yesani kusintha shuga ndi sucralose.

Nthawi zonse werengani mwaulemu zomwe zalembedwapo.

Muzipeza nthawi yochita zolimbitsa thupi.

Zomwe zimayambitsa shuga wa Magazi Otsika

• Zakumwa zoledzeretsa.
• Umodzi wa thupi.
• Zakudya za shuga m'mbuyomu.
• Zakudya zosiyanasiyana.

Zomwe shuga wochepa zingayambitse

• Lethargy, kufooka ndi kugona.
• Kusintha komanso kugunda kwamtima kumawonekera.
• Chizungulire ndi mseru.

Chakudya chowonjezera shuga m'magazi (ngati metabolism yachangu)

Pang'onopang'ono (nthawi zambiri) idyani (katatu pa tsiku).

Idyani zakudya zamapuloteni ambiri (nthangala ndi mbewu zabwino)

Zakudya zonunkhira zochepa komanso wowawasa.

Ndikutheka kuti kuchuluka kwathunthu kwa shuga sikuyenera kupitilira supuni za 5-6 patsiku (popanda slide). Umu ndi momwe mwakhalire, chifukwa chomwe simudzadzivulaza nokha ndi chithunzi chanu. Chifukwa chake, yesetsani kumwa tiyi ndi supuni imodzi yokha ya shuga ndipo musamalimbane ndi maswiti.Kumbukirani kuti pafupifupi chilichonse chomwe chimakhala ndi shuga, ndipo zomwe chilengedwe chimatipatsa ndizokwanira.

Mitundu ya Sucrose

Nthawi zambiri zimakhala zovuta kuwerengetsa kuchuluka kwa sucrose yomwe ingadye patsiku, popanda kuvulaza thupi, chifukwa ilinso ndi mitundu yake. Muzochitika zoterezi, muyenera kuphunzira kuzindikira kusiyana pakati pa shuga wogulidwa m'sitolo ndi mnzake mwachilengedwe, omwe angapezeke kuchokera ku masamba, zipatso ndi zipatso.

Shuga Woyera (shuga wonenepa) amapangika pansi pamafakitale, ndipo alibe chochita ndi sucrose yachilengedwe, yomwe imakhala ndi madzi ndi michere yofunika kuti thupi lizigwira ntchito moyenera. Kuphatikiza apo, ndizosavuta komanso zotengera bwino. Pachifukwa ichi, iwo omwe akufuna kuchepetsa thupi ayenera kuyima pa analogue yachilengedwe.

Kudziwitsa tsiku lililonse mlingo granated shuga

Kwa zaka zambiri, mabungwe ambiri adalimbana ndi mtundu wanthawi zonse wa shuga, womwe munthu wathanzi azitha kugwiritsa ntchito patsiku popanda kuvulaza thanzi lake, ndipo nthawi ino ndi:

• Amuna - 37,5 gr. (Supuni 9), zomwe ndi ma calories 150,
• Akazi - 25 gr. (Supuni 6), zomwe ndizofanana ndi 100 calories.

Mutha kumvetsetsa bwino manambala pogwiritsa ntchito njira ya Coke. Ili ndi ma calories a 140, ndipo mu Snickers omwewo - 120. Komanso, ngati munthu ali wothamanga kapena wamoyo wakhama, ndiye kuti sangamupweteke, chifukwa adzawotchedwa mwachangu.

Ndikofunika kudziwa mbali ina ya ndalama, chifukwa ngati anthu ali ndi ntchito yokhala yokhazikika komanso yosagwira ntchito, amakonda kunenepa kwambiri kapena mtundu wa matenda ashuga a 1-2, ndiye kuti muyenera kusiyiratu zinthu zomwe zimakhala ndi shuga wopanda shuga. Ngati mukufunadi china chake, ndiye kuti mutha kugwiritsa ntchito imodzi mwazomwezi patsiku, koma osapitirira 2 pa sabata.

Anthu olimbikira kugwira ntchito ayenera kusiya zonse zomwe zili ndi sucrose yochita kupanga, chifukwa maswiti aliwonse omwe angadzazidwe nawo amakhala ndi vuto loyipa. Ndikwabwino kusinthitsa zakudya zosakonzedwa, makeke ndi zakudya zazakudya zingapo ndi zakudya zabwino komanso zachilengedwe. Poterepa, mutha kuyiwala za zovuta mu kagayidwe ndi kusangalala ndi moyo mosangalala komanso wathanzi.

Momwe mungaleke kudya zakudya zokhala ndi shuga wochita kupanga

Akatswiri ambiri amakhulupirira kuti zakumwa zoledzeretsa ndi zakudya zomwe zili ndi shuga, osokoneza bongo sizabwino kuposa mankhwala. Pachifukwachi, anthu ambiri sangathe kudziletsa ndikupitiliza kumamwa chakudya mwachangu, osenda ndi Coke.

Madokotala amazindikiranso kuti kugwiritsa ntchito molakwika zinthu izi kwa nthawi yayitali komanso kusakhala ndi chidwi chofuna kusintha zakudya zawo kumatha kuwonetsa kudalira kwambiri sucrose. Izi zikukhudza kwambiri matendawa omwe apezeka pakadali pano, ndipo ndi chimodzi mwazifukwa zomwe zimatulutsira matenda atsopano.

Ndizotheka kutuluka muzinthu izi pokhapokha kusiya zinthu zonse zomwe zili ndi shuga wambiri ndipo patatha mwezi umodzi chakudyacho, kudalira kumayamba kuchepa.

Kudzipatula-kudzipatula kwa sucrose

Sikuti aliyense angathe kuchita izi popanda kuthandizidwa ndi katswiri, koma ngati njirayi yayamba kale, ndiye kuti muyenera kusiya izi:

• Kuchokera pazakumwa zilizonse zotsekemera, chifukwa zomwe zimakhala ndi shuga zosakhudzidwa ndi iwo ndizambiri. Ndibwino kuti muzikhala ndi zinthu zachilengedwe zomwe mumapanga,
• Kuphatikiza apo, muyenera kuchepetsa kuchuluka kwa confectionery muzakudya zanu,
• Zonse zophika kuphika ndi kuphika ziyenera kuchotsedwa kwathunthu kuchakudyacho, chifukwa kuwonjezera pa shuga granured palinso kuchuluka kwakukulu kwa chakudya chamoto mwa iwo,
• M'pofunikanso kukana zipatso zamzitini mu shuga. Kupatula pano kungangokhala kupanikizana kwapanja,
• Zakudya zamafuta ochepa ndizovulaza chifukwa opanga amawonjezera kukoma ndi shuga,
• Ndikofunika kudziwa momwe shuga imayambira mu zipatso zouma, zomwe zimafunikanso kutayidwa.

Choyamba, pali njira yonyenga yam'mimba, posintha zakudya zina ndi zakumwa ndi ena, koma popanda shuga yochita kupanga. Kuchokera ku zakumwa ndikwabwino kumwa madzi oyera opanda zotsekemera. Kuphatikiza apo, tiyi wokoma ndi khofi ndi bwinonso kupewa. Mutha kusintha makeke okoma ndi maswiti ndi mbale ndi mandimu, ginger ndi amondi.

Poyang'ana koyamba, zikuwoneka ngati zovuta kupanga chakudya chatsiku ndi tsiku, koma ingolembetsani zofunikira pa intaneti ndi mbale zodzikongoletsera zabwino zomwe zimakhala ndi mawonekedwe ochepa a sucrose zidzawoneka pazotsatira. Ngati mulibenso mphamvu zopirira m'malo mwa shuga, mutha kuthira zitsamba, lomwe limawerengedwa ngati lachilengedwe, koma limavulaza thupi.

Malonda omalizidwa

Zabwino, muyenera kusiyiratu zinthu zonse zomaliza pamenyu yanu. Mwachitsanzo, m'malo maswiti, mutha kudya zipatso zambiri ndi zipatso. Zitha kudyedwa popanda zoletsa ndipo simuyenera kuyang'ana kuchuluka kwa zopatsa mphamvu, koma ngati zili ndi matenda ashuga, ndiye kuti chakudya chonse chiyenera kukhala chochepa.

Kwa anthu onenepa kwambiri, kukana mankhwala omalizidwa sikutheka ndipo mukatero mudzasankha nokha mosamala, kuyang'ana kuchuluka kwa zopatsa mphamvu ndi zolembedwapo. Mmenemo, shuga amatchedwa mosiyanasiyana, mwachitsanzo, sucrose kapena madzi.

Ndikofunika kukumbukira lamulo lofunika kuti ndibwino kusagula zinthu zomwe zili ndi shuga kumayambiriro kwa mndandanda, komanso makamaka ngati pali mitundu ingapo ya shuga.

Payokha, ndikofunikira kuzindikira mawonekedwe achilengedwe a sucrose, monga fructose, uchi ndi agave, ndi othandiza kwa anthu onenepa kwambiri komanso odwala matenda ashuga.

Mulingo wambiri wa shuga ndi chiwerengero chokhazikika ndipo muyenera kuvomereza mukamapereka zakudya zanu kwa tsiku limodzi. Kuphatikiza apo, ali ndi zofananira zachilengedwe zomwe zimakhala zochepa pama calories ndipo sizivulaza thupi.