Shuga ndi okoma: phindu lawo ndi chiopsezo chachikulu ndi chiani

Shuga ndi mutu wosokoneza. Zambiri komanso zotsutsana zazambiri zokhudzana ndi shuga - zomwe zimachitika chifukwa chosamvetsetsa momwe thupi lathu limagwirira ntchito. Kumbali imodzi, timamva kuti kuti muchepetse kunenepa muyenera kusiya maswiti. Komabe, timagula chokoleti komanso kumamwa khofi wokoma kuti "tipeze" nzeru zathu kuti azigwira ntchito m'mutu. Makampani amakulimbikitsani kuti musinthane ndi zotsekemera ndikusintha zakudya zanu ngati mumasamala zaumoyo kapena mukufuna kuchepetsa thupi. Koma musaiwale kuti lingaliro lazakudya zoyenera, masewera ndi mawonekedwe ndi malonda okongoletsa omwe amapeza. Informburo.kz amalankhula za momwe mungasungire zakudya zopatsa thanzi komanso ngati zotsekemera zimafunikira.

Zomwe thupi limafunikira: shuga ndi mphamvu

Kwa moyo, thupi limafunikira mphamvu. Gwero lake lalikulu, tikudziwa kuyambira maphunziro a sukulu, ndi chakudya chamagulu, momwe thupi limalandirira shuga. Mphamvu izi zimagwiritsidwa ntchito pazinthu zosiyanasiyana: kagayidwe, kumanga thupi ndi njira yonse. Glucose ndiyofunikira kwambiri kwamkati wamanjenje, makamaka pakugwira ntchito kwa ubongo.

Mthupi, glucose amasungidwa m'chiwindi ndi minofu mu mawonekedwe a glycogen - uwu ndi mafuta ovuta, omwe amapezeka kuchokera kuphatikiza mamolekyulu a shuga. Vuto ndilakuti glycogen yochulukirapo imasungidwa m'thupi lathu: 50-100 mg m'chiwindi ndi 300 mg m'misempha ndi munthu wolemera 70 kg. Ngakhale glycogen yonse ikawonongeka, tidzangolandira 1400-2400 kcal ya mphamvu. Ndipo m'malo abwinobwino, kuti tisunge moyo wa munthu wolemera makilogalamu 70, timafunikira pafupifupi 1,500 kcal kwa akazi ndi 1,700 kcal kwa amuna patsiku. Ndikunenedwa kuti m'malo osungirako zotere tidzakhala masiku ambiri. Chifukwa chake shuga amafunika kupezeka kuchokera kunja.

Kodi timapeza bwanji ndikusunga shuga

Timafunikira chakudya chambiri kuti tipeze glucose. Zakudya zomanga thupi zimapezeka m'mizere, pasitala, zinthu zophika, mbatata, shuga, uchi ndi zipatso. Nthawi yomweyo, tikudziwa kuti kudya porridge ndiwabwino, ndipo makeke siabwino kwambiri, mutha kulemera. Kupanda chilungamo kumeneku kumapezeka chifukwa mbewu monga chimanga zimakhala ndi zovuta zomanga thupi zomwe zimasokonekera ndipo zimamwa pang'onopang'ono. Poterepa, thupi limatha kugwiritsa ntchito glucose, yomwe imawoneka yaying'ono, kuzosowa zake.

Pankhani ya maswiti, timapatsidwa shuga, koma pakadali pano thupi silifunikira kwambiri. Pakakhala glucose wambiri, ndiye muyenera kuchita naye kanthu. Kenako thupi limayamba kulisunga ngati glycogen m'chiwindi ndi minofu. Koma tikukumbukira kuti thupi limatha kusungira glycogen ochepa. Chifukwa chake, pamene zosungirazi zadzaza kale, thupi limangogwiritsa ntchito malo ena osungira. Zomwe amachita: amasintha glucose ochulukirapo kukhala mafuta ndi masitolo m'chiwindi ndi adipose minofu.

Nthawi zina zimakhala zovuta kuti tizidziletsa kuti tisadye maswiti. Izi ndizosadabwitsa: kutulutsa shuga msanga ndi njira yosavuta yopezera mphamvu, ndipo izi ndizofunikira kwambiri ku ubongo. Inde, ndipo thupi lathu ndi laulesi: limasinthika mwanjira yoti likhale ndi mphamvu mwachangu kuti mungosunga mafuta.

Ngati ndi kotheka, mafuta amatha kusinthidwa kukhala chakudya ndikuthyoledwa kukhala glucose. Ndipo izi zitha kuchitika ndi mapuloteni: amapangidwa ndi ma amino acid osiyanasiyana, pafupifupi 60% omwe amatha kusinthidwa kukhala chakudya. Mfundo za zakudya zamafuta zopanda chakudya ndi zochita zolimbitsa thupi zimakhazikitsidwa pamenepa. Mumasiya kudya zakudya zamafuta, koma kuwonjezera kuchuluka kwa mapuloteni. Ndipo kuchita masewera olimbitsa thupi kumakupangitsani kugwiritsa ntchito mphamvu zambiri.

Pazinthu zotere, thupi limatha kugawanitsa mapuloteni obwera ndi mafuta omwe amasungidwa mu minofu ya adipose. Koma apa muyenera kusamala: kupeza chakudya chamagulu kuchokera m'mapuloteni ndi mafuta ndizovuta kwambiri, ndipo kugwiritsa ntchito malo osungirako kumakhalanso ndi nkhawa chifukwa cha thupi. Chifukwa chake musatengedwe kukaonana ndi akatswiri: wazakudya komanso wophunzitsa.

Kodi ndizomveka kugwiritsa ntchito zotsekemera kuti muchepetse kunenepa

Tikaphika, timagwiritsa ntchito zinthu zosiyanasiyana. Chifukwa chake, zikhala kuti sitimadya chakudya chambiri kuchokera ku mapuloteni ndi mafuta. Chifukwa chake, vuto lina pakudya zotsekemera: mu keke, osati chakudya chambiri, komanso mafuta okwanira. Makeke - chakudya chamafuta ambiri. Koma kukhala wopanda maswiti ndikovuta. Izi zikusintha kukhala china chosapatsa kalori: marmalade, zipatso, uchi, madeti.

Kuti muchepetse kunenepa kapena kudya bwino, ena amagwiritsa ntchito shuga m'malo mwa shuga. Izi sizowona konse. Choyamba, ndikofunikira kunena kuti sweetener siyabwino kuposa shuga. Zomakoma zimagwiritsidwa ntchito ngati njira yothandizira shuga wokhazikika kwa odwala matenda a shuga: amadzuka pang'onopang'ono, kotero kulibe kulumpha kwakuthwa m'magazi. Mwinanso ndizowona kuti ena otsekemera amatha kudyedwa ndi odwala omwe ali ndi matenda a shuga, ndikuthandizira pakubwera kwa nthano zazokhudza zabwino zawo.

Kuphatikiza apo, ponena za calorific phindu, okometsetsa ambiri amafanana ndi shuga wokhazikika. Ma calories mu 100 magalamu ndi awa:

• Shuga Woyera - 387 kcal.
• Shuga wa brown - 377 kcal.
• Sorbitol - 354 kcal.
• Fructose - 399 kcal.
• Xylitol - 243 kcal.

Komabe, padakali gulu la okometsa kwambiri. Amakhala okoma kwambiri kuposa shuga, ndipo zopatsa mphamvu zake ndi ziro, chifukwa satenga nawo mbali mu metabolism. Mu thupi, zotsekemera zotere sizimamwe, koma zimatsitsidwa pakapita kanthawi mkodzo. Zotsekemera zoterezi ndi sodium cyclamate, sucralose, aspartame, lactulose ndi stevioside. Izi zimalowa m'malo mwake kuti muchepetse kunenepa. Nthawi yomweyo, ali ndi zolakwira zawo, chifukwa chake musasinthe nokha kuti mulowe m'malo mwanu, ndi bwino kukaonana ndi dokotala. Mwachitsanzo, anthu ena amakhala ndi mabakiteriya am'matumbo ena omwe amaphulitsa sodium cyclamate. Chifukwa chogawa, ma metabolites amawoneka, omwe mowuma amatha kuvulaza kukula kwa mwana wosabadwayo, chifukwa chake, cyclamate imaletsedwa kugwiritsidwa ntchito ndi amayi apakati.

Gulu la asayansi mu 2016 lidasindikiza kafukufuku yemwe amakoma amatulutsa chilimbikitso ndipo amachititsa kuti adye kwambiri. Kuyesaku kunachitika pa nyama, anapatsidwa sucralose. Palibe deta yina yokhudzana ndi zotsekemera pakudya.

Chifukwa chake, kugwiritsa ntchito zotsekemera kumakhala koyenera kuthandizira kunenepa kwambiri komanso monga njira ina yothandizira odwala matenda ashuga, koma ayenera kuyikidwa ndi dokotala. Sali oyenera kudya zakudya zosavuta kapena monga maswiti “athanzi”. Ngati mumasamala zaumoyo, ndiye kuti muziganiza zolimbitsa thupi ndi zakudya zopatsa thanzi.

Kuvulaza kwa shuga ndi cholowa mmalo: kodi zimayambitsa chitukuko cha matenda

Zotsatira zakufufuza zambiri zikuwonetsa kuti kudya kwambiri shuga kumawonjezera ngozi ya matenda a shuga II, matenda amtima, caries, komanso kunenepa kwambiri. Izi zimawonedwa poyang'ana zotsatira zonse.

Koma pali pate yofunika: zomwe zimachitika shuga ndi munthu payekha. Ofufuzawo adapeza kuti anthu amakhala ndi shuga wamagulu osiyanasiyana omwe amaperekedwa ku zakudya zomwezo. Kafukufuku wina adawonetsa kuti timasiyana ndi zinthu zina: mwachitsanzo, mafuta. Zikhala kuti pali anthu omwe amamwa shuga ndi mafuta mwakachetechete, ndipo izi sizikuvulaza thanzi lawo. Tsoka ilo, si aliyense amene anali ndi mwayi. Chifukwa chake, asayansi amavomereza kuti kuchepetsa kuchuluka kwa shuga womwe timamwa sikutiyimitsa tonse.

Vuto ndilakuti kulondola kudya shuga kwakhala kovuta. Mashuga ndi zotsekemera zimawonjezeredwa pazinthu zambiri zamakampani. Pali mitundu yambiri ndi mayina amitundu yowonjezera ya shuga, kotero ndikosavuta kuzizindikira, ngakhale mutawerenga mawonekedwe ake. Zakudya zoterezi zimaphatikizapo manyumwa osiyanasiyana (chimanga, mapulo, mpunga), zotsekemera monga maltose, lactose, fructose, komanso timadziti ndi uchi.

Izi zowonjezera zimakupatsani mwayi wopatsa malonda makulidwe ofunikira, kukulitsa moyo wa alumali ndi kuwapanga kukhala okoma momwe mungathere. Anthu ambiri amadya zakudya malinga ndi mfundo yoti "zotsekemera, zotsekemera", motero, zimangowonjezera kumwa: ofufuza ena amakhulupirira kuti maswiti ndi osokoneza bongo komanso osokoneza bongo. Zinthu zokhala ndi shuga wowonjezera zimaphwera msanga ndipo zimapangitsa kudumpha kowopsa mumagazi. Zotsatira zake, zimayambitsa kukula kwa matenda, ndipo kuchuluka kwa glucose kumadutsa m'mafuta.

Kungonamizira shuga kapena choloweza mmalo ndikolakwika. Vutoli silongokhala kuti tidayamba kudya zopatsa mphamvu zochuluka ndi shuga, komanso kuti tidayamba kugwiritsa ntchito ndalama zochepa. Kuchita masewera olimbitsa thupi ochepa, zizolowezi zoyipa, kusowa tulo komanso kuperewera kwa zakudya m'thupi mokwanira - zonsezi zimathandiza kukulitsa matenda.

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