Kuchuluka kwa shuga patsiku kuti muchepetse kunenepa

Ponena za kunenepa kwambiri komanso mavuto ena azaumoyo, anthu amakonda kutsutsa mafuta m'zakudya. M'malo mwake, shuga ndi omwe amafunika kulakwa. Kudya zakudya zambiri kumachulukitsa chiopsezo cha kufa koyambirira kwa matenda a mtima. Mudzadabwe kudziwa kuti shuga amatha kumwa tsiku lililonse.

Botolo limodzi lokha la zakumwa za kaboni lomwe lili ndi supuni 10 za shuga. Ndipo ngati mukumwa chakumwa ndikudya zomwe zakonzedwa, ndiye kuti muzidya kwambiri kuposa momwe mukuganizira. Mashuga obisika amatha kupezeka mu chilichonse kuchokera ku zokometsera ndi soseji kupita ku chimanga ndi mkate. Kutsekemera kumatha kupezekanso muzakudya zomwe sizisangalatsa.

Izi zitha kudyedwa patsiku popanda kuvulaza thanzi. Shuga wowonjezera - ndizomwe mumatsanulira tiyi, khofi kapena kuwonjezera pa curd kuti kukoma. Ziribe kanthu zomwe zimapangidwa ndi - bango kapena kachiromboka.

Kuchuluka kwa zinthu zomwe timadya ku zakudya wamba:

• zipatso - koposa zonse mu nthochi, ma supimmons, mphesa, mapichesi, etc.,
• Zipatso zouma - werengani za iwo munkhani ina "momwe mungadye zipatso zouma patsiku",
• confectionery - chokoleti, marmalade ndi zambiri,
• makomakoma,
• ophika buledi - makamaka mikate ndi masikono,
• masoseji
• mankhwala omalizidwa
• soda ndi timadziti totsekemera.

Mndandandawu umapitilizabe. Nthawi ina, yang'anani kapangidwe kazomwe mumapanga. Ndikuganiza kuti mudzadabwa - shuga ali ponseponse. Chifukwa chake, pafupifupi, munthu amadya miyambo inayi yolimbikitsidwa patsiku - supuni 22 tsiku lililonse! Zachidziwikire.

Mumasowa mphamvu

Ngati mumangokhala wotopa nthawi zonse, ichi ndi chitsimikizo cha kudya kwambiri shuga. Zakudya zotsekemera zimapatsa mphamvu mphamvu yoyamba. Komabe, izi ndizosakhalitsa, ndipo zotsatira zake zimakhala zoopsa.

Mphamvu imakhala yokhazikika kwambiri pamene misempha ya magazi yakhazikika. Ndi kumwa kwambiri maswiti, mulingo wake m'magazi umadumpha. Izi zimabweretsa mphamvu zapamwamba komanso zochepa. Kusintha koteroko kumakhala kovulaza thanzi. Njira yotulukirayi idzakhala chakudya chamagulu komanso chopatsa thanzi.

Idyani zakudya zotsekemera nthawi zambiri

Kodi mumalakalaka maswiti? Ichi ndi chizindikiro chotsimikizika kuti mukudya kwambiri. Ndipo mukamadya kwambiri, mumafunitsitsa. Awa ndi bwalo lovuta pomwe kutsekemera kumakhala mankhwala. Zakudya zotere zimapangitsa kuti thupi lizisangalatsidwa. Ndipo kenako thupi limakupangitsani kufuna kudya maswiti ambiri.

Wokhumudwa kapena Wokhudzidwa

Kafukufuku wambiri awonetsa mgwirizano wamphamvu pakati pa kuchuluka kwa shuga omwe amamwa komanso chiopsezo cha kukhumudwa. Zimaphatikizanso zachisoni, kudzipatula pagulu, komanso ulesi.

Mwina mwazindikira kuti mutatha kudya maswiti ambiri mumatha kutopa? Zili pathupi komanso pamalingaliro. Kukhala ndi nkhawa, kuda nkhawa nthawi zonse, mantha kumatanthauza kuti nthawi yakwaniritsa zakudya zanu zotsekemera.

Kukula kwa zovala kunakula

Shuga wowonjezera - zopatsa mphamvu zopatsa mphamvu. Palibe zakudya zopatsa thanzi, fiber, protein. Sadzakukondweretsani, ndiye kuti muyenera kudya kwambiri. Mwanjira imeneyi mumatulutsa insulini, timadzi timene timagwira bwino ntchito kuti munthu achuluke. Zimasinthira shuga kukhala ziwalo kuti zitha kugwiritsidwa ntchito kupanga mafuta.

Mukamadya kwambiri, ndiye kuti thupi limatulutsa insulin yambiri. Pamapeto pake, kukana insulini kumatha kuwoneka. Thupi silimayankhanso moyenera. Kudya kwambiri kwa kalori ndizomwe zimayambitsa kulemera.Izi zimapatsa ntchito yochulukirapo kwa kapamba, kuwonjezera ngozi ya matenda ashuga.

Khungu lidayamba kuwoneka bwino

Ngati mukuvutikira ziphuphu pafupipafupi, ndi nthawi yoti mupendenso zakudya zanu. Kugwiritsa ntchito maswiti kwambiri kumatha kubweretsa mavuto akhungu: ziphuphu zakumaso, chikanga, mafuta ochulukirapo kapena ziume.

Kugwiritsa ntchito mankhwala kuchiza, koma osasintha zakudya zanu, simuthetsa vutoli. Ambiri awona kuti kuletsa shuga kumakonzanso bwino khungu komanso thanzi lonse.

Mavuto a mano

Ndikutsimikiza makolo anu adakuuzanipo kuti zokoma zambiri zimakhala zoipa kwa mano anu. Ndipo izi sizongopeka. Mokulira, anali iye amene anali woyenera kudzaza zonse ndi zowawa za ngalande.

Bacteria amakhalabe pazinthu zamagulu pakati pa mano. Acid imapangidwa, yomwe imayambitsa kuwola kwa mano. Saliva amathandizira kuti mabakiteriya azikhala athanzi. Ndipo kumwa kwambiri maswiti kungakhudze kuchuluka kwa acidity. Imathandizira kuti mabakiteriya achulukane ndi kuchuluka.

Njira zisanu zofunika zochepetsera shuga

Ngati muli pafupi ndi zomwe tafotokozazi, muyenera kuchita zinthu zochepetsera kumwa kwa zinthu zoyipazi. Kenako mutha kukhala ndi thanzi labwino kwambiri.

1. Osamamwa shuga. Ngati mumamwa zakumwa zozizilitsa kukhosi, zakumwa za zipatso, khofi wotsekemera, mumapeza zopatsa mphamvu zambiri. M'malo momwa zakumwa zotsekemera, sankhani madzi. Mutha kuwonjezera mandimu, mandimu kapena malalanje kwa iwo kuti mumve fungo labwino. Kapenanso pangani zipatso zamapulogalamu.
2. Pewani zakudya zamafuta ochepa. Chifukwa pafupifupi nthawi zonse amakhala ndi shuga, yemwe amagwiritsa ntchito mafuta.
3. Werengani mndandanda wa zosakaniza. Mukamamwa zakudya zokhazikitsidwa, werengani mndandanda wazosakaniza. Shuga wowonjezeredwa amatha kubisika m'm mayina: fructose, madzi a nzimbe, maltose, balere, etc.
4. Khalani ndi moyo wathanzi. Chepetsani kupsinjika mwa masewera olimbitsa thupi, kusinkhasinkha, kupuma kwambiri. Ndipo mupeze kugona maola 7 ndi 8 usiku uliwonse. Kenako kulakalaka maswiti mwachilengedwe kudzachepa.
5. M'malo ndi njira zina zathanzi. Mwachitsanzo, zipatso zokoma - nthochi, mphesa, ma Persimmons, magawo a chivwende kapena vwende. Koma osachita mopitirira muyeso.

Ndikhulupirireni, popanda izi ndizotheka kuchita. Chitani kafukufuku - musadye shuga kwa sabata 1. Penyani thupi lanu. Ndinasinthanso kuchotsa shuga kwathunthu, makamaka m'mawa supuni mu tiyi. Pambuyo pa sabata, ndidayamba kumwa zakumwa popanda iye. Ndipo mukudziwa, tiyi amasintha kukhala osiyana ndi taste

Kodi mumadya shuga wambiri motani patsiku? Lembani ndemanga zanu ndikulembetsa ku zosintha. Ndidakali ndimitu yambiri yosangalatsa yoti tikambirane. Tikuwona posachedwa!

Mu 2013, pafupifupi matani 178 miliyoni a shuga padziko lapansi. Pafupifupi, munthu amadya pafupifupi ma kilogalamu 30 a shuga pachaka (mpaka makilogalamu 45) m'maiko otukuka, omwe amafanana ndi zopatsa mphamvu zopitilira 320 patsiku lililonse. Ndipo chiwerengerochi chikuchulukirachulukira chaka ndi chaka.

Shuga Ndi dzina wamba la zinthu zotumphukira zomwe zimagwiritsidwa ntchito mu chakudya. Onsewa ndi chakudya chopangidwa ndi kaboni, hydrogen ndi oxygen.

Kodi shuga ndi chiyani?

Monga mafuta onse, shuga amakhala ndi "mayunitsi" osiyana, kuchuluka kwake komwe kumatha kukhala kosiyanasiyana mu shuga osiyanasiyana. Kutengera ndi kuchuluka kwa "mayunitsi" a shuga omwe amagawidwa:
1) monosaccharides (dzuwa losavuta), lopangidwa chimodzi
2) zotulutsa yomwe imapangira ma monosaccharides awiri,

1) Zosavuta zosavuta (monosaccharides):
shuga (wotchedwanso dextrose kapena shuga wa mphesa)
fructose
galactose.
2) Kutulutsa:
Sucrose ndi disaccharide yophatikiza ndi fructose ndi shuga (nzimbe kapena shuga),
Maltose ndi disaccharide yopangidwa ndi zotsalira ziwiri za shuga (malt shuga),
Lactose ndi disaccharide yomwe imapangidwa ndi hydrolyzed m'thupi kuti glucose ndi galactose (shuga mkaka).
Palinso shuga wokhala ndi ma monosaccharides atatu kapena kupitilira. Mwachitsanzo, raffinose ndi trisaccharide yomwe imakhala ndi zotsalira za fructose, glucose ndi galactose (wopezeka muma beets a shuga).

M'moyo wathu watsiku ndi tsiku timatcha sucrose ya shuga, chifukwa nthawi zambiri imagwiritsidwa ntchito ngati zotsekemera monga chakudya.

Kodi ndingapeze kuti shuga?

Zomera zambiri, mitundu yosiyanasiyana ya shuga imapezeka. Choyamba, mkati mwa photosynthesis, shuga wa mpweya ndipo madzi amapangidwa mwa iwo, kenako amasintha kukhala shuga wina.
Komabe, muzowonjezerapo zokwanira kuchira bwino, shuga amapezeka kokha mumankhwala a nzimbe ndi shuga.
Mwanjira yake yoyera (yotsukidwa), shuga ndi yoyera, ndipo mitundu ina ya mitunduyi imakhalapo ndi bulauni chifukwa cha zopangidwa ndi shuga, ma molass (molasses).

Zinthu zosiyanasiyana zimakhalanso ndi kukoma kokoma, koma sizigwera mkati mwa tanthauzo la shuga. Zina mwazomwe zimagwiritsidwa ntchito monga shuga mmalo ndipo ndi zachilengedwe (stevia, mapulo manyuchi, uchi, malt shuga, xylitol, etc.) kapena yokumba (saccharin, aspartame, sucralose, ndi zina) zotsekemera, ena ndi poyizoni (chloroform, lead acetate).

Kodi timalandira shuga kuchokera ku chiyani?

Kuti tidziwe kuchuluka kwa shuga patsiku lomwe timadya ndikuchokera komwe, ndikofunikira kuganizira izi shuga imatha kukhala yachilengedwe ndikuwonjezera .
Shuga wachilengedwe - Uwu ndiye wopezeka masamba abwino, zipatso, mkaka.
Shuga Zowonjezera - mashuga onse omwe amagwiritsidwa ntchito pokonza chakudya ndipo munthu pawokha amawonjezeranso zakudya kapena zakumwa. Amatchedwanso "kumasuka ».
Palinso lingaliro Shuga wobisika - zomwe sitimadziwa nthawi zina, koma zimapezeka pazomalizidwa (ma ketchups, sosi, timadziti, ndi zina).

Kugwiritsa ntchito shuga kumalumikizidwa ndi kunenepa kwambiri. Amakhulupiriranso kuti ndi chimodzi mwazomwe zimayambitsa matenda ashuga, matenda amtima, dementia ndi caries.
Kafukufuku wambiri adachitika kuti atsimikizire maudindo awa, koma ndi zotsatira zosiyana. Izi zikuchitika chifukwa chovuta kupeza anthu olamulira omwe samamwa shuga konse. Komabe, zikuwonekeratu kuti anthu omwe amamwa shuga wambiri amatha kuvutika ndi matenda omwe ali pamwambawa.

Kuphatikiza apo, sitikulankhula za shuga omwe ife eni tokha timawonjezera chakudya ndipo timatha kuwongolera kuchuluka kwake, monga shuga omwe amawonjezeredwa pazinthu zopangidwa kale zophikira, zakumwa zoziziritsa kukhosi, ma ketchups, masoseji, ndi zinthu zomalizidwa. Awa ndi shuga otchedwa "obisika".
Opanga amawonjezerapo pafupifupi zakudya zonse, kuphatikizapo zomwe sizinakhalepo m'mbuyomu. Asayansi akuyerekeza kuti pafupifupi 25% ya zopatsa mphamvu za tsiku ndi tsiku zomwe timapeza ndi shuga wotereyu, osadziwa nkomwe za iwo.

Shuga - Ndi mankhwala ochita kupatsa mphamvu kwambiri ndipo amapatsa mphamvu mphamvu mosavuta m'thupi.
Kufunika kwake kwa mphamvu ndi 400 kcal pa 100 g. supuni 1 yopanda pamwamba ndi 4 g shuga, i.e. 16 kcal!

Mlingo wovomerezeka tsiku lililonse wa munthu wamkulu wathanzi woposa 90 g . Kuphatikiza apo, chiwerengerochi chimaphatikizapo mitundu yonse ya shuga - ndi sucrose, ndi fructose, ndi galactose. Zimaphatikizapo zonse ziwiri mashuga achilengedwe ndi anawonjezera chakudya.

Nthawi yomweyo, kuchuluka kwa shuga omwe mumadzipangira nokha pakudya sikuyenera kupitirira 50 g - izi ndizofanana ndi supuni 13 (zopanda pamwamba) za shuga patsiku. Pogwiritsa ntchito ntchito yayikulu, kuchuluka kwake kumatha kukhala kokulirapo.
(Supuni 1 yopanda pamwamba ndi shuga ga 4, i.e. 16 kcal!)

WHO adakhazikitsa zakudya za tsiku ndi tsiku za 10% za "calorie" tsiku lililonse. Kumbukirani kuti "chaulere" chimatchedwa shuga, chomwe munthu adzipangira pawokha zakudya kapena zakumwa. Shuga amene ali m'gulu la timadziti, zipatso, uchi, si "waulere" ndipo samawerengedwa.Chifukwa chake, malinga ndi malingaliro a WHO, ngati zopatsa mphamvu za tsiku ndi tsiku zili ndi zopatsa mphamvu 2000, ndiye kuti zopatsa mphamvu 200 = 50 magalamu azichokera ku shuga "yaulere".
Nthawi yomweyo, akatswiri a zamankhwala ku USA amalimbikitsa kuchepetsa kumwa ndi theka - mpaka 5% ya caloric ya tsiku lililonse.

Kodi mwayika shuga ingati mumkhofi wanu wa m'mawa? Awiri, atatu mbale? Ndikuyembekeza zochepa. Othandizira zakudya akhazikitsa malire pazakudya za shuga tsiku lonse, ndipo sizokulira.

Tiyeni tiwone onse i. Shuga ndi omwe amafunika kuwalipira mapaundi owonjezera. Ndiye amene amakupangitsani kukhala osatetezeka mu malo osambira.

Ngati simuletsa kuyamwa kwa shuga osagwirizana, mtsogolo kudzakupatsani matenda a shuga ndi a mtima.

Shuga aliyense ali ndi chikhalidwe chake.

Izi zimaphatikizapo shuga onse owonjezera. Ndiye kuti, shuga omwe opanga amaika chakudya (makeke, ketchup kapena mkaka wokhala ndi chokoleti).

Shuga ali ndi mwayi wofanana mu ubongo wathu monga cocaine. Ichi ndichifukwa chake ndikofunikira kuti muchepetse chilakolako chanu cha shuga. Chithunzi: Unsplash / pixabay / CC0 Public Domain

Komabe, shuga wokhala ndi zipatso, masamba ndi zinthu zina zachilengedwe sizikugwira ntchito pano. Kwa iwo, akatswiri azakudya samakhazikitsa malire.

Zakudya zachilengedwe zimakhala ndi fiber, mavitamini, antioxidants, ndi mchere. Chifukwa chake, sayenera kukhala ochepa. Malingaliro amangochitika kokha mu shuga wowonjezera.

Momwe mungadziwire za shuga

Yang'anani shuga pamndandanda wazosakaniza. Itha kubisala pansi pa dzina la sucrose, shuga wa bulauni, madzi ambiri a chimanga, dextrose, fructose, mapulo kapena manyuchi.

Ngati zosakaniza zoterezi ndizapamwamba zisanu, ndiye kuti ndibwino kusankha china.

Wachilengedwe kapena wowonjezera shuga?

Kuti mumvetsetse kuchuluka kwa shuga omwe adapangidwira muzinthuzo, fanizirani ndi mnzake mwachilengedwe. Mwachitsanzo.

Zopangira mkaka zimakhala ndi shuga lachilengedwe - lactose, ngati palibe china chowonjezera.

100 g yogurt yachilengedwe imakhala ndi 4 g ya lactose (shuga mkaka). Ndipo ngati yogatiyo ndi yokoma, ndiye kuti shuga yotsalazoyo yawonjezeredwa.

Zachidziwikire, sitife maloboti, ndipo nthawi zina mutha kudzisamalira. Koma simuyenera kukhala dzino lokoma nthawi zonse.

Kodi ndi shuga wambiri angati patsiku, popeza kuti mankhwalawa ndi omwe amaphatikizika kwambiri m'zakudya zamakono.

Amapereka zopatsa mphamvu popanda kuwonjezera michere ndipo amatha kusokoneza kagayidwe kachakudya nthawi yayitali.

Kudya kwambiri sucrose kumalumikizidwa ndi kunenepa kwambiri komanso matenda osiyanasiyana, monga mtundu II matenda a shuga komanso matenda a mtima.

Kodi mungadye zotsekemera zochuluka motani?

Ngakhale zotsekemera sizili zovulaza thupi, thupi silifunikira mafuta ambiri pachakudya ichi. Zakudya zowonjezera zimapatsa mphamvu zowonjezera zama calories ndi zero pazakudya zanu. Munthu amene akuyenera kuchepetsa thupi ngati wonenepa kwambiri, wonenepa kwambiri, matenda ashuga kapena akudwala matenda ena obwera chifukwa chakudya, mulimonsemo, muyenera kupewa izi momwe mungathere.

Muyenera kudya shuga wambiri patsiku:

• Kwa amuna: 150 kcal patsiku (magalamu 37,5 kapena supuni 9).
• Akazi: zopatsa mphamvu 100 patsiku (25 magalamu kapena supuni 6).
• Ana a zaka zapakati pa 4 mpaka 6 sayenera kudya zosaposa 19 ga kapena supuni 5 a zotsekemera patsiku
• Ana azaka zapakati pa 7 mpaka 10 sayenera kukhala ndi zosaposa 24 g kapena 6 za zotsekemera patsiku
• Ana wazaka 11 ndi kupitilira sayenera kudya zosaposa 30 g kapena 7 supuni ya shuga patsiku

Kuti mumvetsetse izi, zakumwa zozizilitsidwa bwino monga 330 ml zimatha kukhala ndi magalamu 35 a shuga kapena 9.

Ndi zakudya ziti zomwe zili ndi shuga wambiri?

Kuchepetsa sucrose mu zakudya, izi ziyenera kupewedwa, makamaka:

1. Zakumwa zozizilitsa kukhosi: zakumwa zotsekemera ndizabwino kwambiri ndipo ziyenera kupewedwa ngati mliri.
2. Mchere wa zipatso: izi zitha kudabwitsidwa, koma misuzi yazipatso imakhala ndi shuga wofanana ndi zakumwa za kaboni!
3. Maswiti ndi maswiti: ndikofunikira kuchepetsa kwambiri kugwiritsa ntchito maswiti.
4. Zopangira buledi: makeke, makeke, ndi zina. Amakonda kukhala ndi shuga komanso mafuta ochulukirapo.
5. Zaamphaka zipatso mu madzi: m'malo mongotola zipatso zatsopano.
6. Zakudya zamafuta zomwe zimakhala ndi mafuta nthawi zambiri zimakhala ndi sucrose yapamwamba kwambiri.
7. Zipatso Zouma: Pewani zipatso zouma momwe mungathere.

Imwani madzi m'malo mwa juwisi ndikuchepetsa khofi kapena tiyi. M'malo mwake, mutha kuyesa zinthu monga sinamoni, nutmeg, duwa la amondi, vanila, ginger kapena mandimu.

Zingati zakudya ndi zakumwa

Chakudya ichi chimawonjezeredwa pafupifupi mitundu yonse yazakudya ndi zakumwa kuti apange kukoma kwawo kukhala kosangalatsa kapena kuti azisangalala. Ndipo izi sizongopanga monga makeke, makeke, zakumwa zozizilitsa kukhosi ndi zotsekemera. Muthanso kuzipeza mu nyemba zophika, buledi ndi nyemba. Chifukwa chake, muyenera kuonetsetsa ndikuwona mndandanda wazophatikizira pazomwe zalembedwa.

Chowonadi ndichakuti kudya kwambiri kumatha kukhala ndi mavuto paumoyo:

• Chogulitsachi chimapereka thupi ndi zopatsa mphamvu zopanda kanthu zomwe zimapereka mphamvu popanda michere ina iliyonse. Zotsatira zake, timadya zambiri osakhuta. Izi zimabweretsa chiwopsezo chowonjezeka cha kunenepa, ku matenda ena ndi kuzungulira kwamphamvu, zomwe zimapereka kutopa ndi ludzu la lokoma kwambiri
• Kugwiritsa ntchito pafupipafupi kumapangitsa kuti mano awonongeke.
• Zitha kubweretsanso matenda a shuga a 2, omwe milingo yake imakwera kwambiri m'zaka zaposachedwa. Kukhala wonenepa kwambiri kapena wonenepa kwambiri kumathandizanso kutenga matendawa.

Zolemba zomwe zimaphatikizapo

Zolemba za shuga zimaphatikizapo mawu okhudzana ndi maswiti. Nawa mawu ena odziwika ndi matchulidwe ake:

• Shuga wodera
• Chimanga Chotapira
• Manyuchi
• Madzi a Zipatso Amakhazikika
• Mkulu Wamphesa Wam'mimba wa Fructose
• Lowani
• Zowawa
• Milasi
• Shuga wowawasa
• Dextrose, fructose, shuga, lactose, maltose, sucrose)
• Manyuchi

Pazaka 30 zapitazi, anthu amadya chakudya chambiri chama protein, zomwe zimapangitsa kuti kunenepa kwambiri. Kuchepetsa mafuta ochulukirapo kumachepetsa zopatsa mphamvu ndipo kungathandize kukonza thanzi la mtima ndikuwongolera kunenepa kwanu.

Ndikulimbikitsidwa kuti zakudya zanu zotsekemera tsiku lililonse ndizochepera 5% ya mphamvu zanu zonse. Kwa azimayi ambiri, izi sizoposa zopatsa mphamvu 100 patsiku komanso zosaposa ma calories 150 patsiku kwa amuna (kapena masipuni 6 patsiku kwa akazi ndi supuni 9 patsiku kwa amuna).

Pazakudya zanu zatsiku ndi tsiku, ma calories kuchokera ku maswiti amafunikira kuchuluka kochepa, ndipo pali zakudya zina zakukwaniritsa zosowa zanu zopatsa thanzi.

Ambiri amva mawu akuti: "Shuga ndi imfa yoyera." Mawu awa sanawonekere mwangozi, chifukwa shuga amakhala ndi zopatsa mphamvu zambiri ndipo zimakhudza njira zama metabolic. Kuchulukirapo kwa zakudya kumabweretsa kulemera, kumayambitsa kunenepa kwambiri, mavuto a mtima ndi matenda a shuga. Koma ambiri amagwiritsidwa ntchito kwambiri ndi zotsekemera zoyera kotero kuti sangayerekeze tsiku limodzi popanda izi. Ndiye kodi mumatha kudya shuga wambiri motani patsiku osavulaza thanzi lanu?

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.

Ngati nkovuta kusiya shuga kwathunthu, gwiritsani ntchito mitundu yake ya bulauni kapena stevia ngati wokoma.

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

2. Kuvulala kwa kudya kwambiri shuga.

Kuvulaza kwa shuga lero ndikwachiwonekere ndikuwatsimikiziridwa ndi kafukufuku wambiri wa asayansi.

Chovulaza chachikulu kwambiri kwa shuga kwa thupi, ndizachidziwikire, matenda omwe amachititsa. Matenda a shuga, Kunenepa kwambiri, ...

Chifukwa chake, sikulimbikitsidwa kupitilira shuga tsiku lililonse.

Akatswiri a sayansi ya zakuthambo a ku America ayerekezera kukomedwa kwambiri kwa dzino ndi zakumwa zoledzeretsa, chifukwa zosangalatsa zonse ziwiri zimakhala ndi matenda osachiritsika.

Komabe, simuyenera kupatula shuga pachakudya - chimadyetsa bongo ndipo ndikofunikira kuti thupi lizigwira ntchito moyenera. Kodi ndi mtundu wanji wa shuga womwe tikambirane?

3. Muyezo wa shuga patsiku kwa munthu.

Ndizosatheka kuyankha funsoli mosasamala - kumwa kwa shuga kwa munthu patsiku kumakhala kotani? Zimatengera zinthu zingapo: zaka, kulemera, jenda, matenda omwe alipo ndi zina zambiri.

Malinga ndi kafukufuku wa American Heart Disease Association, kuchuluka kwa munthu aliyense wathanzi komanso wathanzi ndi masipuni 9 a shuga kwa amuna ndi supuni 6 za amayi. Ziwerengerozi zimaphatikizanso shuga ndi zotsekemera zina zomwe zimapezeka pazomwe mumagwiritsa ntchito pazomwe mukukonzekera (mwachitsanzo, mukawonjezera shuga ku tiyi kapena khofi) kapena mukamawonjezerapo pamenepo ndi wopanga.

Kwa anthu onenepa kwambiri komanso matenda ashuga, kudya zakudya zokhala ndi shuga wowonjezera ndi zotsekemera zilizonse ziyenera kuletsedwa kapena kuchepetsedwa. Gulu ili la anthu limatha kupeza shuga wawo pazinthu zathanzi zomwe zimakhala ndi masoka achilengedwe, mwachitsanzo, kuchokera ku zipatso ndi ndiwo zamasamba. Koma izi sizitanthauza kuti kugwiritsa ntchito kwawo ndizotheka mopanda malire.

Komabe, munthu wathanzi amayenera kudya zakudya zonse, kupatsa chidwi ndi zinthu zomwe zili ndi shuga wowonjezera kapena zopangidwa mu mafakitale.

Pafupifupi, munthu wamba amadya pafupifupi. Osati mwachindunji, koma kudzera mu masoseti ogulidwa, sodas zotsekemera, masoseji, msuzi wapompo, yoghurts ndi zinthu zina. Kuchuluka kwa shuga patsiku kumawopseza mavuto ambiri azaumoyo.

Ku Europe, kumwa shuga kwa achikulire kumasiyanasiyana m'maiko osiyanasiyana. Ndipo zimapangitsa, mwachitsanzo, 7-8% ya okwanira kalori ku Hungary ndi Norway, mpaka 16-17% ku Spain ndi UK. Mwa ana, kumwa kumakhala kwakukulu - 12% ku Denmark, Slovenia, Sweden ndi pafupifupi 25% ku Portugal.

Inde, okhala m'mizinda amadya shuga wambiri kuposa okhala m'midzi. Malinga ndi malingaliro aposachedwa ndi World Health Organisation, kumwa “shuga waulere” (kapena shuga wowonjezera) kuyenera kuchepetsedwa mpaka pansi pa 10% yamagetsi tsiku lililonse. Kuchepetsa mpaka osakwana 5% patsiku (omwe ndi magalamu 25 kapena supuni 6) kumakuthandizani kuti mukhale ndi thanzi labwino.

Zikuyimira zowopsa kwambiri, chifukwa zimayenda ndi shuga mthupi lonse mwachangu.

4. Momwe mungachepetse shuga. Kupatula m'malo.

Koma bwanji ngati simungathe kuchepetsa shuga yanu pakulimbikitsidwa tsiku lililonse? Dzifunseni funso: kodi mwakonzeka kudzipereka modzipereka ku "ukapolo wa shuga", ndipo, pangozi yathanzi lanu, perekani zokonda pakusangalala kwakanthawi? Ngati sichoncho, ndikukulimbikitsani kuti muzikoka nokha ndikuyamba kusintha momwe mukumvera zomwe mukudya pano.

• Kuti muchepetse shuga wanu, yesani kudya kwa masiku 10 a detox. M'masiku awa muyenera kusiya zinthu zonse zomwe zimakhala ndi shuga, komanso nthawi yomweyo kuchokera ndi. Izi zikuthandizani kuyeretsa thupi komanso kuthana ndi vuto losokoneza bongo.
• Zakudya zanu za shuga zimatha kukhala zovomerezeka ngati mutakhala imodzi. Kafukufuku akuwonetsa kuti kusowa tulo kwa maola awiri okha kumadzetsa chilakolako cha chakudya chambiri. Ngati mumagona mokwanira, zimakhala zosavuta kuthana ndi chidwi cha maswiti. Tikagona mokwanira, timayesetsa kudzipangira, ndipo timatha kupeza chakudya. Zotsatira zake, timadya kwambiri komanso kunenepa kwambiri, zomwe sizithandiza aliyense.
• Mosakayikira, moyo wathu masiku ano wadzaza ndi nkhawa. Izi zikuwonekeranso chifukwa kuchuluka kwa cortisol mthupi lathu kumachuluka, kuchititsa kuti kugwidwa bwino ndi njala. Mwamwayi, pali njira yotuluka, ndipo ndi yosavuta. Asayansi amalangizidwa kuti azichita njira zopumira kwambiri.Ingowonongerani mphindi zochepa, kupumira kwambiri, komanso mitsempha yapadera - mitsempha ya vagus - isintha njira zama metabolic. M'malo mopanga mafuta obisika pamimba, ayamba kuwotchera, ndipo ndizomwe mukufuna.

Shuga, zopindulitsa ndi zoyipa zomwe zimayenera kumvetsedwa bwino ndi munthu wamakono, siziyenera kukhala. Chilichonse ndichabwino pamlingo, komanso kugwiritsa ntchito chinthu chotetezeka moteromo - kwambiri.

Onerani kanema wonena kuchuluka kwa shuga zomwe mungathe kudya patsiku:

Shuga ndi chinthu chomwe ambiri masiku ano alibe. Nthawi zambiri zimawonjezeredwa pambale zosiyanasiyana. Okoma nthawi zambiri sangathe kulingalira za moyo popanda iye. Lero, lokoma iyi imagulitsidwa pamakona onse. Koma akatswiri akuti kugwiritsa ntchito kwambiri mankhwalawa ndi owopsa thanzi. Chifukwa chake, muyenera kudziwa kuchuluka kwa shuga omwe mumatha kudya tsiku lililonse. Tikambirana izi munkhani yathu.

Kodi pali shuga?

Mafani a maswiti ndi ovuta kutsimikiza kuti kugwiritsa ntchito mopitirira muyeso kuli koopsa. Ena sangayerekezere khofi kapena tiyi wopanda zakumwa zingapo zabwino za shuga. Tiyeni tifanizire izi: kodi ufa woyerawu ukudya kapena ayi?

Zimawonjezedwa lero ku zinthu zambiri, ndipo zina zachilengedwe (mwachitsanzo, mu zipatso) zimapezeka koyambirira.

Zopangira shuga zomwe zimapangidwa m'makampani ndi:

Kuphatikiza pa zipatso, shuga yachilengedwe imatha kupezekanso mu mkate ndi pasitala. Zikhala kuti munthu alibe chosowa chenicheni! Maswiti adangosanduka mankhwala, ndipo palibe amene angawakane. Shuga wambiri amapangidwa:

• bango
• manyuchi
• kachikumbu
• mapulo
• kanjedza
• ndi ena.

Komabe, ziribe kanthu mtundu wanji wazomwe mumagulitsa, kwenikweni zimapezeka kuti aliyense ali ndi zomwe zili ndi zopatsa mphamvu. Mdani Woyera uyu amavulaza thupi lonse tsiku lililonse.

Zowopsa kapena zabwino

Koma kodi mungagwiritse ntchito shuga wochuluka motani patsiku? Onjezani ufa pang'ono ku khofi, tiyi, womwe umapezeka mu chitumbuwa ndi zakudya zina. Ndiye kuti, timagwiritsa ntchito mosalamulirika. Kalanga, kwa nthawi yayitali izi sizingapitilire popanda zotsatira zoyipa. Kupatula apo, shuga:

• Ndi chinthu cholemera kwa thupi, chomwe, chikamamwa, chimayambitsa kuchepa kwa kashiamu, chifukwa chimatsuka mafupa otsiriza, chifukwa cha izi, mafupa amakula ndipo mano awonongeka.
• zidutswa zoyengedwa zimayikidwa m'chiwindi pang'onopang'ono, ndikusintha kukhala glycogen, yomwe imakhala ndi mamolekyulu a glucose, ndipo pakuvomerezeka, malo ogulitsa mafuta amayamba kupanga,
• Pali kumva kwamanjala, komwe sikwachilengedwe, komanso kuchuluka kwa insulin ndi glucose kumapangitsa kudya kwambiri,
• Zotsatira zake, matenda amtima amayamba, chiwopsezo cha matenda a mtima ndi stroke chikuwonjezeka - mano okoma amalipira chikondi chawo,
• Kuphatikiza apo, kuchuluka kwa maswiti kumabweretsa kukalamba msanga, chifukwa khungu ndi kusakhazikika kwake kutayika, zotupa zaulere zimadziunjikira m'thupi ndipo makwinya amawonekera msanga,
• shuga ndi mankhwala enieni, pang'onopang'ono zimayambitsa chizolowezi champhamvu,
• maswiti amachepetsa chitetezo cha mthupi, potero kutsegula chitseko cha matenda osokoneza bongo ndi chiwopsezo cha zovuta zambiri.

Mlingo wa shuga

Ngati, pambuyo pazidziwitso zonse zomwe zalandiridwa, funsoli likuyeneranso kukuthandizani: kuchuluka kwa shuga omwe angamwe tsiku lililonse, ndiye kuti tazindikira kuti akatswiri amapereka manambala osiyanasiyana. Izi ndi 910 spoons tsiku lililonse, kapena 30 mpaka 50 magalamu. Koma mutaphunzira za zoyipa zonse, ngakhale mutadziwa kuchuluka kwa shuga omwe mumatha kudya tsiku lililonse, zimakhala zosavutikira. Ngati palibe phindu pamtunduwu, kodi ndiwofunika konse? Ndipo ngati mungaganize zosiya shuga, ndiye kuti mungasiyanitse bwanji ndi zakudya, ngati zingapezeke pazinthu zachilengedwe zomwe timadya tsiku lililonse?

Kuti mudziwe kuchuluka kwa shuga omwe mungathe kudya tsiku lililonse, kuti musawononge thanzi lanu, muyenera kudziwa kaye kuti ndi shuga yanji yomwe imapezeka muzinthu zachilengedwe, ndi tebulo, momwe mavuto ndi zovuta zonse zimawonekera. Mukamapewa shuga yachiwiri yamtunduwu, ndiye kuti katundu pa thupi adzachepa kwambiri. Ndipo mukamupeza cholowa m'malo mwake, ndiye kuti dzino lokoma silikhala losasangalatsa.

Kodi ndi nthano ziti zomwe zimatiuza za shuga?

Mafani a maswiti amayankha mokomera iye, natchulanso kuti shuga imakhalabe ndi ubongo wabwinobwino. Koma mukayang'ana nkhaniyo, zimapezeka kuti izi ndi nthano chabe. Thupi limafunikira shuga. Komabe, amachipeza kuchokera ku zovuta zam'mimba zomwe zimapezeka zonse mu zipatso ndi chimanga, masamba ndi zinthu zina zachilengedwe. Kuphatikiza apo, kugawanika pang'onopang'ono, chinthucho sichilowa m'magazi mwachangu, motero, shugayo amachepetsa bwino, ndipo safunikira chakudya chowonjezera ndi maswiti.

Zokomera monga Neotam, Aspartame ndi Sucralose amadziwika pamsika. Funso limabuka loti ndi lothandiza bwanji thupi komanso ngati amalimbana ndi ntchito yawo. Koma akatswiri samapereka yankho losatsutsika pa izi. Kafukufuku akupitiliza. Chimodzi mwatsatanetsatane: amayi apakati ndi ana saloledwa.

Funso lina losangalatsa limasangalatsa iwo omwe akufuna kuchepa thupi: kuchuluka kwa shuga patsiku komwe munthu angamalize kuti athetse mapaundi owonjezera? Yankho la dzino lokoma limakhala lokhumudwitsa. Pachifukwa ichi, muyenera kusiya shuga kwathunthu ndikuyamba kudya zakudya zopatsa thanzi moyenerera.

Koma bwanji za iwo omwe sangathe kulingalira za moyo wawo popanda shuga? Kodi ndizotheka kusintha uchi ndi uchi wocheperako? Ngakhale kuti uchi mulibe zopatsa mphamvu zochepa kuposa shuga, ndiwothandiza kwambiri popanga thupi ndipo sungavulaze. Chifukwa chake, zoona, m'malo mwa shuga, ndibwino kugwiritsa ntchito spoonful uchi.

Koma mitundu yambiri ya confectionery ndi koloko imatsika mu "mndandanda wakuda". Chifukwa chake, muyenera kuyiwala za mipiringidzo yonse, makeke, zakudya zosavuta, misuzi yazipatso zamitengo ndi zipatso zamzitini. Koma sizokayikitsa kuti ana athe kufotokoza zovuta za maswiti. Chifukwa chake, posankha kuchuluka kwa shuga yemwe mwana angathe kudya patsiku, muyenera kuganizira, choyamba, za mawonekedwe omwe amapezeka pazinthu zachilengedwe. Shuga wopanga, malinga ndi akatswiri ena, amafunikira ana osakwana zaka 3 pamlingo wa 10 g patsiku, komanso kuyambira wazaka 3 - 15 g.

Kodi m'malo mwa iye

M'malo moyang'ana yankho la funsoli, ndi ma supuni angati a shuga omwe angamwe tsiku lililonse, ndibwino kupeza zinthu zachilengedwe ndikuzigwiritsa ntchito. Mwachitsanzo, zitsamba za stevia zimakhala ndi kukoma kokoma. Itha kuwonjezeredwa ku chakudya popanda kuvulaza thanzi la munthu.

Wokoma “kwambiri” adzakhala uchi wotchulidwa pamwambapa. Koma ndibwino osazichita mopitirira muyeso, popeza kuchuluka kwa zopatsa mphamvu pamalonda awa sikuti.

Pomaliza

Chifukwa chake, ndibwino kusiya maswiti kwathunthu. Zinthu zachilengedwe zimakhala ndi zinthu zokwanira zokwanira pamoyo wa munthu. Chifukwa chake, simuyenera kukhulupirira shuga ndi maswiti omwe amapanga makampani omwe amabwera ndi zikhulupiriro zosiyanasiyana zokhudzana ndi momwe mankhwalawa amathandizira, komanso kuchuluka kwa shuga yomwe mungathe kudya patsiku la matenda ashuga komanso matenda ena. Yankho labwino: ayi.

Kodi mwayika shuga ingati mumkhofi wanu wa m'mawa? Awiri, atatu mbale? Ndikuyembekeza zochepa. Othandizira zakudya akhazikitsa malire pazakudya za shuga tsiku lonse, ndipo sizokulira.

Tiyeni tiwone onse i. Shuga ndi omwe amafunika kuwalipira mapaundi owonjezera. Ndiye amene amakupangitsani kukhala osatetezeka mu malo osambira.

Ngati simuletsa kuyamwa kwa shuga osagwirizana, mtsogolo kudzakupatsani matenda a shuga ndi a mtima.

Kodi shuga ndi chiyani?

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

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

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

Mavuto A shuga: Mfundo 10

Shuga wambiri kumwa kwambiri kumawonjezera ngozi ya matenda a mtima. Tiyenera kudziwa kuti mwa anthu omwe amatchedwa mano okoma, chifukwa chomwa shuga kwambiri, chitetezo cha mthupi chimasokonekera komanso kufowoka kwambiri (onani). Shuga amathandizanso kukalamba msanga pakhungu ndipo limakulitsa katundu wake, zomwe zimapangitsa kuti thupi lithe. Ziphuphu zimatha kuwoneka, mawonekedwe ake amasintha.

Zotsatira zofufuzirazi zikadziwika, munthu amatha kutcha shuga kuti "poizoni wokoma", chifukwa zimagwira thupi pang'onopang'ono m'moyo wonse wa munthu, ndikupweteketsa thupi. Koma ndi anthu ochepa okha omwe amatha kusiya izi kuti akhale athanzi.

Kwa iwo omwe sadziwa, ziyenera kunenedwa kuti calcium yambiri imagwiritsidwa ntchito kuyamwa shuga woyengedwa m'thupi la munthu, zomwe zimapangitsa kuti mineral ichitike. Izi zitha kubweretsa chitukuko cha matenda monga, i.e. kuchuluka mwayi kwa mafupa owundana. Shuga amawononga kuwonongeka kwa enamel ya mano, ndipo izi zikuchitika kale, sizowona kuti makolo amatipatsa mantha tonse kuyambira tili ana, kuti "mukamadya maswiti ambiri, mano anu amapweteka", pali choona china pankhani zodabwitsazi.

Ndikuganiza kuti anthu ambiri adazindikira kuti shuga amakhala ndi chizolowezi chomata mano, mwachitsanzo, akamagwiritsa ntchito caramel, chidutswa chomwe chimamangiriridwa dzino ndikupangitsa ululu - izi zikutanthauza kuti enamel pam dzino amawonongeka kale, ndipo ikalowa malo owonongeka, shuga akupitilirabe "kuda" "bizinesi yowononga dzino. Shuga amathandizanso kukulitsa acid mkamwa, zomwe zimapangitsa kuti pakhale njira yabwino yofalitsira mabakiteriya oyipa, omwe, amangoipitsa enamel ya dzino, ndikuwononga. Mano amayamba kuvunda, kupweteka, ndipo ngati simuyamba nthawi, zotsatira zake zimakhala zosasangalatsa, mpaka kutulutsa mano. Munthu amene adakumanapo ndi vuto lalikulu la mano amadziwa bwino kuti kupweteka kwa mano kumatha kupweteka kwambiri, ndipo nthawi zina kumangokhala osavutikira.

1) Shuga amachititsa kuti mafuta azikhala pansi

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

2) Shuga imapangitsa munthu kukhala ndi vuto logona

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

Palinso chifukwa china chomwe chingapangitse kuti pakhale njala yonyenga: kukwera kowopsa kwa glucose kumachitika mthupi, ndipo ndikatha kutsika kofananako, ubongo umafunikira kumalizika kwa vuto la shuga. Kugwiritsa ntchito shuga kwambiri nthawi zambiri kumawonjezera kuchuluka kwa insulini ndi shuga m'thupi, ndipo pamapeto pake kumabweretsa malingaliro abodza a njala komanso kudya kwambiri.

3) Shuga amalimbikitsa kukalamba

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

5) Shuga amaba thupi la mavitamini a B

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

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

Tsopano titha kunena motsimikiza kuti mu 90% ya milandu yotere ikanapeweka ngati shuga ataletsedwa nthawi. Zakudya zamafuta zikagayidwa mwanjira zawo zachilengedwe, kusowa kwa vitamini B1, monga lamulo, sikutukuka, chifukwa thiamine, yomwe ndiyofunikira kuti pakhale kuwuma kwa wowuma kapena shuga, amapezeka muzakudya zomwe zadyedwa. Thiamine ndiyofunikira osati kokha pakukula kwa chikhumbo chabwino, komanso kuti chimbudzi chizigwira bwino ntchito.

6) Shuga amakhudza mtima

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

7) Shuga amatulutsa malo osungira

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

Choyamba, shuga amayambitsa kuperewera kwa thiamine, kotero thupi silingathetse kagayidwe kazakudya, chifukwa chomwe kutulutsa kwamphamvu yolandila sikutheka momwe kungakhalire ndi kugaya chakudya kwathunthu. Izi zimabweretsa kuti munthu wanena kuti watopa ndi kufooka kwambiri.

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

8) Shuga ndiwothandiza

Shuga mumagulu ake ndi othandizira kwenikweni. Pakakhala kuwonjezeka kwa shuga m'magazi, munthu amamva kuwonjezereka kwa zochitika, amakhala ndi chisangalalo chofatsa, ntchito yamachitidwe amanjenje amathandizira. Pachifukwa ichi, titatha kudya shuga yoyera, tonsefe timazindikira kuti kuthamanga kwa mtima kumawonekanso, kuwonjezeka pang'ono kwa kuthamanga kwa magazi kumachitika, kupuma kumafulumira, komanso kamvekedwe ka mantha a dongosolo ponse akamakwera.

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

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

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

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

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

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

Bodza loyamba: shuga iyenera kuthetsedwa kwathunthu kuchokera ku chakudya.

Osati kale kwambiri, ndinali nditakwera sitima ndikuwerenga nkhani yokhudza gulu la anthu omwe amasiyiratu shuga ndikuwalangiza aliyense kuti atengere chitsanzo chawo. Pobwerera, nyuzipepala yokhala ndi mutuwu idagwa m'manja mwanga: "Madokotala aku Poland adatsimikizira kuti kusowa kwa shuga m'zakudyazi kumavulaza anthu kwambiri." "Mtundu wina wamabala," ndidaganiza, ndikulemba nyuzipepala, ndidayamba kutolera zankhani yokhudza vuto la shuga mthupi lathu.

Chifukwa chiyani timakonda ma mamolekyulu a shuga kwambiri

Sizolondola kukhulupirira kuti munthu anayamba kudya shuga pachakudya. Monga, shuga anawonekera mdziko lapansi ogulitsa kwaulere, ndiye tiyi sunakhale tiyi wopanda iwo, ndipo bagel nawo ndiwotsekemera komanso onyansa. Chifukwa chake munthu adazolowera moyo wokoma.

Ayi, thupi la munthu limafunikira shuga kuyambira pakubadwa. Shuga kwa ife ndi chipatso osati chokoma cha mthupi, komanso chofunikira pakuwoneka, ndipo chifukwa chake.

1. Glucose (shuga) amapereka kumverera kwodzaza.
2. Glucose ndiwofulumira kupereka mphamvu zofunika kwa munthu: pantchito ya ubongo, zotumphukira za m'magazi, maselo ofiira a m'magazi.
3. Glucose imathandizira kupanga.

Serotonin ndi chinthu chapadera chomwe chimagwira maselo 40 miliyoni a magawo osiyanasiyana a ubongo omwe amachititsa kuti munthu azisangalala, kugona, kugona, kukumbukira, kuphunzira, kuphunzira, kudya, kudya, ndi zina zambiri. Ngati thupi lilibe serotonin, ndiye kuti munthu amawonera: kusowa mtendere, nkhawa zowonjezereka, kutaya mphamvu, zosokoneza, kusowa chidwi ndi anthu omwe si amuna kapena akazi anzanu komanso kukhumudwa.

1. Shuga amadyetsa ubongo. Popanda izi, sangathe kugwira ntchito mokwanira. Mukukumbukira momwe amayi anu adayikitsira kachokoleti kachikwama mendulo yanu kuti mayeso akuthandizireni kuthetsa mavuto bwino?
2. Mitsempha ikangomva kusowa kwa glucose, imangopereka chisonyezo kuti thupi limafunikira shuga, ndipo pamlingo wakuthupi, munthawi imeneyi timamva bwino. Izi ndichifukwa choti kutsogolo kwa bongo komwe kumayendetsa ubongo kumayendetsa ntchito yamunthu ndikuthana kwambiri ndikusowa kwa glucose. Koma glucose akangolowa m'magazi, chizindikirocho chimatha kudya.

Kodi miyendo yochokera ku nthano iti yomwe shuga imayenera kupatula pazakudya?

Chowonadi ndi chakuti munthu wamakono amagwiritsa ntchito mphamvu zochepa. Izi ndichifukwa chokhala moyo wokhazikika komanso wokhazikika. Suprose yokha ndi chakudya chofulumira chomwe chimayambitsa kupanga insulin ndipo chimakweza msanga magazi. Ndiye chifukwa chake shuga amawonedwa ngati njira yosavuta yopangira mphamvu, ndipo zopangidwa ndi shuga ndizodziwika kwambiri.

Koma pali imodzi yofunikira "koma." Magazi a shuga am'magazi omwe amayamba chifukwa cha mafuta othamanga amatsika mofulumira, ndipo posakhalitsa njala imabweza, kukakamiza dzino lotsekemera kudya kwambiri kuposa momwe likufunikira. Zotsatira zake, shuga (shuga) wolowa mthupi samakhala ndi nthawi yoti ataye, ndipo shuga wowonjezera m'magazi amayamba kuwononga mawonekedwe omwe amayala makoma amitsempha yamagazi.

Zakudya zamafuta othamanga sizimapezeka mumaswiti okha, komanso zipatso, ndiwo zamasamba ndi zamkaka. Zogulitsa, tchipisi ndi ma fries achi french zimakhala ndi ma carbohydrate, omwe, akazilowetsa, amaswa shuga wosavuta, zomwe zimayambitsa kusinthasintha kwamomwe mu shuga wamagazi monga zakudya zotsekemera. Shuga amathanso kubisika mu ketchup, msuzi wa barbecue, msuzi wa spaghetti komanso mavalidwe a saladi.

Zochitika zinanso zimakhazikika motere: munthu amadya maswiti ochulukirapo, izi zimasungira ma calorie amtsogolo omwe alibe nthawi yowonongera. Chifukwa chake tafika pamzimu wowona wa zoyipa: ndimakumwa a shuga mu milingo yambiri komanso kuchita masewera olimbitsa thupi komwe kumayambitsa, osati shuga palokha. Chifukwa chake, mphekesera zidayamba kufalikira kuti shuga ndiye mdani wamkulu waumoyo ndipo ziyenera kuphatikizidwa kwathunthu komanso kwathunthu kupatula pa menyu yatsiku ndi tsiku.

Sizikupanga nzeru kuyesa kupatula shuga pachakudya, komanso kuyika chizindikiritso chamanyazi. Mukungofunika kudziwa muyeso wanu ndikuyang'ana mosamala shuga omwe abisika muzakudya zopangidwa kale, chifukwa chomwe timapumira tili ndi shuga wambiri kuposa momwe thupi lathu limafunira.

Bodza lachiwiri: shuga wodera amakhala athanzi komanso osachepera shuga

Posachedwa, shuga wa bulauni adayamba kutchuka kwambiri. Akatswiri azakudya amavomereza kuti lili ndi michere yambiri yomwe imafunikira mphamvu yamanjenje ndi yamtima kuposa shuga yoyengedwa, ndipo opanga amalimbikitsa alonda olemera kuti atenge shuga a bulauni, popeza ndiwopatsa mphamvu pang'onopang'ono ndipo amati imasanduka mafuta m'thupi.

Ngati mumakhulupilirabe mu mphamvu zakuchiritsa za shuga za bulauni, ndikufuna kukukhumudwitsani: molingana ndi mawonekedwe awo, mitundu yonse iwiri ya shuga, beet ndi nzimbe, sizili zosiyana kwambiri wina ndi mnzake. Shuga ya brown ndi chakudya chosavuta monga chakudya choyera nthawi zonse, ndipo chimangotengeka mwachangu ndi thupi ndikusungidwa nthawi yomweyo mu depot yamafuta. Ndipo zopatsa mphamvu mu shuga wa bulauni ndizokulirapo kuposa zoyera:

100 g a shuga a bulauni - 413 kcal
100 g a shuga oyera - 409 kcal

Koma pa chinthu chimodzi: ngati shuga yomwe mudagula ndi shuga wosafotokozedwa womwewo, osatinso zabodza, chifukwa si shuga iliyonse ya bulauni yotchedwa shuga ya nzimbe. Osati kale kwambiri, kafukufuku ndi kafukufuku kuchokera ku Rospotrebnadzor adawonetsa kuti kulibe shuga weniweni wamankhwala m'masitolo am'nyumba komanso kuti mashopu akulu ambiri a "shuga" ndi shuga oyera achikuda.

Kumbukirani kuti: nzimbe sizingakhale zotsika mtengo. Ngati mukuwona kuti mtengo wake uli pafupi ndi mtengo wa zinthu wamba zodziyeretsa, zikutanthauza kuti muli ndi chinthu chomwe chimapangidwa ndi opanga osazindikira.

Kuzindikira mitengo yamitengoyi ndikosavuta. Nzimbe ziyenera kukonzedwa pasanathe maola 24 kuti idulidwe, sizilola kuti zisungidwe, ndipo izi ndi ndalama. Shuga ya nzimbe imapangidwa kunja, ku Russia imatha kupakidwa zambiri momwe zingathere m'mapaketi, ndipo izi ndizowonongera ndalama zambiri. Sizingagulitsidwe ndi mtengo wofanana ndi shuga wa beet.

Chifukwa chake, tidasokeretsa nthano kuti shuga ya bulauni ndi mankhwala azakudya. Komabe, palibe amene angalephere kuvomereza kuti shuga ya nzimbe ndiyabwino kwambiri kuposa shuga wamba wa beet chifukwa cha ma mol mol momwe amapezeka. Ndipo ngati simungathe kudzikana shuga pang'ono ndi tiyi kapena khofi, ndiye kuti musiye pang'onopang'ono kuti muchepetse kununkhira kwanu kosaneneka komanso zonunkhira bwino ndi shuga weniweni wa nzimbe, m'malo mopanda ndalama zabodza.

Gulani bukuli

Yankhani pa nkhaniyi "Kodi mumatha kudya shuga wambiri motani patsiku? 2 nthano za shuga, nzimbe ndi wamba"

M'mawa ku Pyaterka ndinapeza shuga wosangalatsa wotere ndi sinamoni mu zidutswa zopindika. Chithunzi chomwe chili pabokosili chili ngati maswiti :), koma, panjira, ndi yabwino kwambiri: Mutha kuyiyika khofi, mwachitsanzo kapena tiyi m'malo mwa maswiti :) Nthawi yomweyo imasungunuka pakamwa panu, ndikusiya sinamoni pambuyo pake. Zabwino 69 re. Monga bonasi, bokosi loyera limabwera ngati mphatso. Ndipo ndinakumbukira zojambula zakale za ana zaulemu za imp # 13 :) "Kodi mukufuna shuga, eh?"

Atsikana, ndipo ndani amasintha shuga pakuphika ndi chiyani? Ndipo ndi nthawi ya masiku akubadwa mu banja, ndimakonda kuphika makeke, ndipo pamakhala shuga wambiri poti ndimachita mantha kale m'chiwopsezo cha banja langa :)

Ndili ndi uchi pachinthu chaching'ono, monga ma pie, koma ngati muli nacho chambiri) ngakhale ndimamva kuti simukuyenera kuwonjezera uchi kuphika, chifukwa sungathe kutentha kwambiri, zinthu zoyipa zimapangidwa.

Ndimatenga Prebiosvit CHIKWANGWANI, ali ndi mankhwala osokoneza bongo, omwe ali ndi inulin (monga mu chicory), wopanda kukoma ndi womasuka. Sindinanene chilichonse chotsala, kuti ndangoyesa izi, pali ndalama zochulukitsa, sindikudziwa ndikamaliza))

Masabata angapo akatsala Chaka Chatsopano chisanachitike, malingaliro amayamba kufulumira kuchokera pa lingaliro limodzi la mphatso pafupi ndi linzake. Chokoleti cha mtengo wapamwamba kwambiri ndi mphatso yachikhalidwe pa tchuthi chilichonse, tsopano pali njira zina - zopindulitsa kwambiri kwa thanzi komanso mzimu. Kuthandiza anthu olumala omwe amavutika kupeza ntchito ndikofunikira osati pa tchuthi, koma tsopano mutha kuchita izi polamula chokoleti chachilengedwe ngati mphatso kwa abwenzi, aphunzitsi, ndi anzanu. Kodi chokoleti cha uchi chokoleti pa uchi.

Kafukufuku wa Centers for Disease Control and Prevention awonetsa kuti thupi la munthu lili ndi 212 mankhwala. Zina mwazomerazi ndizopangira mafuta ophika kapena ophika chakudya, zinthu zachilengedwe, zinthu zina zamafuta zomwe zimagwiritsidwa ntchito popanga zinthu zosapanda zomatira, zotumphukira zachilengedwe zomwe zimachokera ku mankhwala apakhomo, zodzikongoletsera ndi utoto. Amadziunjikira minofu ya adipose, chiwindi, ndi impso. Popanda kuyeretsa kapena, monga momwe chimatchulidwanso kuti detoxization.

Kutsutsana kwachangu kwakhala kukuzungulira mozungulira mutu wazakudya zoyenera kwa chaka chopitilira chaka. Othandizira komanso atolankhani amasinthana akutsutsa machimo onse omwe amafa chifukwa cha mafuta, chakudya, shuga, gluten ... Mndandanda umapitilizabe.Mutuwu umakhala wowawa kwambiri pankhani ya chakudya cha ana. Timamvetsetsa nthano zotchuka kwambiri. Zakudya za agogo. Mwinanso, aliyense amakumbukira nthawi zomwe kulemera kwa mwana zimawerengedwa kuti ndi chizindikiro chabwino. Makolo athu anasangalala kwambiri.

Pazakudya zilizonse, uchi ungasinthidwe ndi shuga - nzimbe kapena shuga (wowotcha) shuga. Vutoli ndikuti mtanda wa gingerbread, makamaka, si wa mwana wopanda vuto, kuwonjezera pa uchi, komanso zonunkhira. ndipo ngati musintha uchi ndi shuga ndikuchotsa zonunkhira - adzakhala kale.

Akatswiri a Russian analogue yapadziko lonse lapansi atha kuthana ndi kudzipulumutsa okha - mphunzitsi wa masewera olimbitsa thupi Irina Turchinskaya, Yulia Bastrigina, akatswiri azamisala Andrei Kukharenko ndi Irina Leonova - adagawana zinsinsi zawo komanso malangizo othandiza. Pazifukwa zakuchulukitsa kwa thupi Irina Leonova: Ngati mwana ali wakhanda sanaphunzitsidwe kuthana ndi zovuta, zovuta zakunja ndi kugwiritsa ntchito mphamvu zochepa, amakhala pachiwopsezo chodalira chakudya. Zokhazikitsidwa ndi izi ndizamodzi payekha. Chofunika kwambiri.

Momwe mungathandizire kuti mwana akhale ndi chitetezo chokwanira komanso nthawi zambiri amadwala. Koma mankhwala opanga mapiritsi, madontho ndi zikumera kuchokera ku mankhwala sangafune kuyika khandalo mwana. Ndikwabwino kugwiritsa ntchito njira zothandiza komanso zothandiza kuchokera pantry yachilengedwe. 1. Kupereka chakumwa cha msuzi wa rosehip Rosehip ndi mpikisano wopanga vitamini C, utha kuperekedwa kwa ana kuyambira wazaka zinayi. Koma ziyenera kukumbukiridwa kuti mankhwalawa, omwe ndi othandiza kwambiri pakulimbana, amatulutsa potaziyamu m'thupi.

Titagula dzungu lalikulu pafupi ndi Zaraisk, ndinadzifunsa - Kodi ndichitenji nazo? M'mbuyomu, nthawi zonse ndimagula zidutswa za kilogalamu, koma apa. kuchuluka kwa 10! Ndipo, ndikulimbana mu intaneti, ndidakumana ndi chinsinsi cha keke wokhala ndi dzungu! Chinsinsi sichinakhalepo kwa nthawi yayitali (panjira, pofika nthawi yomwe ndimaphika makilogalamu 10, ndinali nditaidziwa kale, zimayenda nafe), kotero ndiyeneranso kugula chidutswa cha keke pamsika. Ndipo zomwe zidachitika! Kuphika sikovuta, sizitenga nthawi yambiri. ZOSAVUTA! :) Mafuta - 360g.

Kodi mukuganizabe kuti mungachepetse thupi kokha mwa kudzikwaniritsa pakudya ndi kumangokhala ndi njala? Iwalani! Mutha kuchepetsa thupi, kumva zomasuka komanso osadzikana nokha ... chabwino, ngati si mkate, ndiye kuti mukugulitsa zinthu zina. Mukungoyenera kudziwa zakudya ndi mbale ziti zomwe sizimawonjezera kilogalamu. Palibe chifukwa chodya parsley imodzi - mdziko lapansi mulinso ma calorie ena otsika, ndipo, komabe, zinthu zothandiza komanso zokoma. Msuzi Wophika ndi mbale yamadzimadzi yomwe ili yopanda thanzi kuposa.

Ngakhale ngati simukufunika kuti muchepetse thupi, ndikofunikanso kuwunika zakudya. Zakudya zoyenera tsiku lililonse zimathandiza kukhala ndi thanzi komanso mphamvu zambiri, kuphatikiza apo, zimasintha moyo. Nthawi zambiri anthu amagula zakudya zina, kuphika kwa sabata limodzi komanso kudya kwambiri. Tikukulangizani kuti muziphika zakudya zosiyanasiyana kuchokera ku chinangwa, nyama, masamba ndi kuwonjezera zamasamba ndi zipatso patsamba lanu. Musaiwale kuti muyenera kumwa.

Ayi, ziribe kanthu kuti ndayesa wokoma chotani, sindingathe kudya, zimawoneka zowawa ndi kukoma. Ndipo ngati mukufuna kudzichitira nokha, ndiye kuti ndimakonda kugwiritsa ntchito "gawo 2" la calorie blocker. Mutha kudya naye (osakopa, koma osanenepetsa).

Ndinaleka kugwiritsa ntchito shuga. Ndimadya shuga wokhazikika - pang'ono pang'ono, kapena ndim nzimbe.

Ndidayang'ana mwachidule dzulo za shuga wa nzimbe - mwachidule, ndizachidziwikire (ndiye kuti, zimatha kukhala nzimbe, kapena mwina shuga), zomwe zimangophatikizidwa mumiyala ya nzimbe, ndiye phindu la shuga.

Dzulo ndidayang'ana mwachidule za nzimbe za bulauni - mwachidule, ndizosadziwika (ndiye kuti, zimatha kukhala nzimbe, kapena mwina shuga wa shuga), zomwe zimangophatikizidwa mumiyala ya nzimbe, ndiye phindu la shuga, kuchuluka kwa chizolowezi, mtengo umakhala wokwera kambiri.

Koma mwana atakonkhedwa ndi zifukwa zosamveka, dotoloyo adalangiza kuti ndi imodzi mwazinthu zomwe zili pa hypoallergenic zakudya kuti asinthe shuga wokhazikika ndi nzimbe kapena shuga wa fructose. 1 chikho patsiku ndizotheka, koma osati zochuluka.

M'malo mwa shuga wokhazikika, fructose, shuga nzimbe. Ndipo mutha kuyesa china chilichonse pang'ono.Dokotala wandiuza kuti caramel ndiyotheka, shuga, ma cookie (Ndawerenga kwinakwake kuti ma cookie kapena buns akhoza kukhala mpaka 150g patsiku), kupanikizana kungakhalenso.

Ndimadya ndikumwa zonse zomwe zili ndi pakati komanso asanakhale ndi pakati. IME, mwana ayenera kulandira chilichonse ndi mkaka wa amayi, ndipo ngati palibe, kenako mumayamba kudyetsa, ndiye kuti zonse sizingagwirizane. Kuphatikiza apo, pafupifupi miyezi itatu, ndimadya makeke ambiri osafunikira, ndimangofuna, ndipo ndi pomwe

Yesetsani pang'ono pang'onopang'ono, koma osati onse nthawi imodzi, kuti muwone momwe angachitire. Shuga, kupanikizana kuchokera ku zipatso / zipatso zopanda-allergenic, chokoleti chabwino popanda zowonjezera "E" ndizotheka. Marshmallows ndi marshmallows, malinga ndi GOST, yopangidwa popanda mitundu yochita kupanga, zonunkhira, zoteteza ndizothekanso.

Chifukwa chiyani ndibwino kuposa masiku onse? zofiirira ndi nzimbe ndizofanana? Pali lingaliro lolakwika lokhudza shuga wa bulauni kuti limatengeka pang'onopang'ono m'thupi, chifukwa chake silingayambitse kulemera kwambiri.

palibe chabwino. chibwenzi chake chinagwira ntchito ku England - kupanga, komwe kumagwirizana ndi kupanga shuga. mwachidule bulauni ndi lomwe limatsalira litayera. Pafupifupi - nifiga yothandiza ndipo palibe chifukwa chofunikira, koma kutsatsa ndikwabwino.

Zikuwoneka kuti masamba athu okoma azolowera chilakolako chofuna shuga, ndipo ngati chakudya chathu sichinatsekedwe nacho, sichikhala chokoma kwambiri kwa anthu ambiri. Komabe, pali nkhani yabwino: masamba a kukoma amatha kusintha, zomwe zingatithandize kuchotsa chikhumbo chambiri cha kudya shuga wambiri, koma motani? Werengani kuti muphunzire zonse zokhudzana ndi kuchepetsa shuga komanso kuchuluka kwa shuga omwe mungadye patsiku kuti mukhale ndi thanzi labwino.

Magalamu angati a shuga amathanso kumwa patsiku

Kodi ndi supuni zingati za shuga zomwe anthu achikulire angadye? akuti:

• mtundu wa shuga patsiku kwa akazi ambiri - osaposa ma calories 100 patsiku sayenera kuchokera kwa shuga (supuni zisanu ndi imodzi kapena magalamu 20),
• mtundu wa shuga patsiku kwa amuna ambiri - osaposa ma calories a 150 patsiku kuchokera ku shuga ayenera kulandira (pafupifupi supuni zisanu ndi zinayi kapena magalamu 36).

• Magalamu angati a shuga mu supuni - supuni 1 imodzi ya shuga.
• Magalamu angati a shuga mu supuni - supuni 1 yofanana ndi supuni zitatu ndi zofanana ndi magalamu 12 a shuga.
• 50 magalamu a shuga - Opitilira supuni zopitilira 4.
• 100 magalamu a shuga - Pakadutsa supuni zopitilira 8.
• Mu kapu ya mandimu a lalanje (240 ml) - imakhala ndi masipuni 5.5 a shuga, omwe amaposa 20 magalamu.

Ichi ndichifukwa chake malalanje athunthu adalimbikitsidwa, osati mandimu a lalanje. Njira ina - kuchepetsa madzi ndi madzi 50/50, pomwe simuyenera kumwa zosaposa 120-180 ml yonse. Ndipo kumbukirani kuti ambiri omwe amapangidwa ndi zakumwa komanso zakumwa zochokera kumafakitale amakhala ndi zofunikira ziwiri pa paketi iliyonse. Osanyalanyaza chizindikiro.

Tisaiwale za anawo . Kodi ana angatenge shuga wambiri motani? Ana sayenera kudya shuga wambiri ngati wamkulu. Kudya kwa ana sikuyenera kupitirira supuni zitatu patsiku, zomwe ndi magalamu 12. Kodi mumadziwa kuti mbale imodzi yam'mawa yamphesa yofulumira imakhala ndi supuni za shuga zoposa 3.75? Izi ndi zoposa gawo lolimbikitsidwa la ana tsiku lililonse. Tsopano mukudziwa chifukwa chake phwando lokoma kwambiri la phala siili yabwino kwambiri kwa aliyense.

Tsopano mukumva kuchuluka kwa magalamu a shuga patsiku, koma momwe mungayang'anire? Njira zabwino ndikusunga buku. Pali ma tracker ambiri pa intaneti omwe mungagwiritse ntchito, ndipo ndi othandiza makamaka ngati cholembera sichikhala ndi zofunikira pazakudya kapena mukamadya zakudya zonse monga zipatso zatsopano.

Zakudya za shuga

Tiyeni tiwerenge zomwe shuga ali, kuchuluka kwa zakudya zomwe mumatha kudya patsiku, komanso kuchuluka kwake kwa kumwa kwambiri. Malinga ndi American Mtima Association , m'zakudya zathu Pali mitundu iwiri ya shuga:

1. Mashuga achilengedwe omwe amachokera ku zakudya monga zipatso ndi ndiwo zamasamba.
2. Mashuga owonjezera ndi zotsekemera zokumba, monga ma buluu aang'ono, achikaso, ndi ma pinki omwe amapezeka pa kofi, shuga yoyera, shuga wa bulauni, komanso ngakhale mankhwala opangidwa ndi mankhwala, monga manyowa a chimanga chachikulu. Mashupi opangidwa ndi fakitaleyi ndi zinthu zomwe zimapezeka muzakudya monga zakumwa zozizilitsa kukhosi, zakumwa za zipatso, maswiti, makeke, makeke, ayisikilimu, yogurt wokoma, waffles, katundu wowotchera, ndi chimanga.

Mayina ena odziwika bwino a shuga kapena zina zowonjezera shuga:

• agave
• shuga wodera
• zotsekemera za chimanga
• manyuchi
• msuzi wa zipatso umakhazikika
• mkulu wa chimanga chamchere
• uchi (onani. Kuvulala kwa uchi - kodi uchi umakhala woipa bwanji?)
• bweretsani shuga
• shuga
• mol mol
• shuga wosasinthika
• shuga
• mamolekyulu a shuga akutha mu "oz" (dextrose, fructose, glucose, lactose, maltose, sucrose)
• madzi

Tsopano popeza mumadziwa za shuga owonjezera, nanga bwanji za omwe amachokera ku zinthu zachilengedwe ngati zipatso? Kodi amaganiziridwa? Chabwino, mtundu. Inde, ichi ndiye chisankho chabwino kwambiri, koma zakudya zina zimakhala ndi shuga wambiri, motero muyenera kuyesetsa kudya - makamaka ngati mukudwala matenda a shuga kapena matenda ena okhudzana ndi shuga.

Ndikwabwino kudya zipatso zonse, koma kusankha zipatso zabwino ndikofunikira. Malalanje wapakatikati amakhala ndi pafupifupi magalamu 12 a shuga wachilengedwe. Chidebe chaching'ono cha sitiroberi chimakhala ndi theka la kuchuluka kwake. Zipatso zouma ndi zipatso zonse zimakhala ndi kuchuluka kofanana ndi zopatsa mphamvu ndi shuga, koma zipatso zouma zimataya zinthu zambiri zopindulitsa chifukwa cha kuchepa kwa madzi pakuuma.

Malalanje ndi sitiroberi sachepa mu kalori ndipo amakhala ndi michere yambiri. Muli magalamu atatu a minyewa, 100% ya zakudya zomwe zimalimbikitsidwa tsiku lililonse za vitamini C, folic acid, potaziyamu ndi zinthu zina.

Ngati mumakonda botolo la 500 ml ya koloko wokongoletsedwa ndi lalanje, izi ndi zomwe mumapeza:

• 225 zopatsa mphamvu
• 0 michere
• 60 magalamu a shuga owonjezera

Ndi njira iti yomwe imawoneka yokongola kwambiri? Soda kapena lalanje ndi sitiroberi?

Ngakhale kukhalapo kwa shuga mu zakudya zachilengedwe, iyi ndi njira yabwino chifukwa ili ndi fructose, yomwe ndi yabwino pakupanga mphamvu. Shuga akamachotsedwa muzakudya, palibe michere yazakudya yomwe imatsala, ndipo kusowa kwa michere kumachepetsedwa kwambiri. Yesani kudya zakudya zamagulu - ndipo ayi, si Coca-Cola.

Anthu onenepa kwambiri akuti zaka makumi atatu zapitazi, kumwa shuga kwachulukanso kuposa 30%. Mu 1977, m'maiko otukuka, mowa umagwiritsidwa ntchito pafupifupi ma calorite 228 patsiku, koma mu 2009-2010 adalumpha mpaka ma calorie 300, ndipo tsopano amatha kukhala okwera, ndipo ana amadya zochulukirapo. Mashukhawa, omwe amawonjezeredwa ndi misuzi, buledi ndi pasitala, kuwonjezera pa maswiti ochulukirapo, zakumwa ndi zamphesa zam'mawa, kuwonjezera ma calorie owonjezerawa m'zakudya ndikuyambitsa kutupa, matenda ndi zina zambiri. Ngakhale izi zimatha kuyambitsa mphamvu yochepa kwakanthawi, zimachepetsa kwambiri zakudya zofunika mthupi.

Kafukufuku akuwonetsa kuti kuchepetsa kudya shuga kungapangitse kusiyana kwakukulu ku thanzi lathu, makamaka pankhani ya matenda a shuga 2 komanso kunenepa kwambiri. Omenyera ufulu wachibadwidwe akuwonetsa kuti pogwiritsa ntchito lamulo loletsa, shuga omwe amawonjezera zakudya kuchokera kwa opanga amatha kuchepetsedwa ndi 1 peresenti pachaka, zomwe zimatha kuchepetsa kunenepa kwambiri ndi 1.7% komanso kuchuluka kwa matenda ashuga a 2 ndi milandu ya 21.7 mwa anthu 100,000 kwa zaka 20.

US Centers for Disease Control and Prevention Amakhala ndi tsatanetsatane tsatanetsatane wazambiri zomwe anthu amamwa:

• Kuyambira 2011 mpaka 14, achinyamata adya zopatsa mphamvu 143, pomwe achikulire adamwa zopatsa mphamvu zokwanira 145 zopatsa mphamvu.
• Kuledzera kwa zakumwa zotere ndi kwapamwamba pakati pa anyamata, achinyamata kapena achinyamata omwe akukhala m'mabanja omwe amalandira ndalama zochepa.
• Mwa akulu, kumwa zakumwa zozizilitsa shuga kumakhala kwakukulu pakati pa amuna, achinyamata, kapena achikulire omwe amapeza ndalama zochepa.

Kodi mungakhale ndi shuga wochepa kwambiri? Zoopsa za shuga wochepa

Mchere wotsika umatha kubweretsa vuto lalikulu, makamaka ngati muli ndi matenda ashuga. Mafuta otsika a glucose, omwe amadziwikanso kuti hypoglycemia, ndi amodzi mwa zovuta zomwe zimakhudzana ndi shuga wochepa wamagazi, ndipo amafotokozedwa ngati mulingo wamagazi m'munsi 3.86 mmol / L (70 mg / dl). Nthawi zambiri izi zimakhudzana ndikumwa mankhwala, zakudya zopanda mphamvu, kapena ngati munthu sanadye kwa nthawi yayitali, kuchita masewera olimbitsa thupi kwambiri, komanso nthawi zina mowa.

Zizindikiro zake zimaphatikizaponso kumva kunjenjemera, thukuta, komanso kugunda kwamtima mwachangu. Vutoli nthawi zambiri limakhala lofatsa, koma kwambiri hypoglycemia ikhoza kuyambitsa chisokonezo, mayendedwe okopa, kusazindikira, kapena kulanda.

Mwazi wotsika wamagazi umatha kupezeka mwa aliyense, ndipo kupenda nthawi zonse kumatha kukhala njira yabwino yothanirana. Kuyesa pafupipafupi kumasiyanasiyana, koma anthu ambiri omwe ali ndi matenda ashuga amayesa shuga wamagazi asanadye kadzutsa, nkhomaliro, chakudya chamadzulo, komanso asanagone. Ngati mukukayikira kuti muli ndi mavuto ndi shuga wochepa wamagazi, muyenera kufunsa dokotala yemwe angakuthandizeni kukhalabe ndi shuga.

Kuopsa kwa shuga wambiri

Kuperewera kwa shuga kumayambitsa hypoglycemia, koma kuonjezera mphamvu zake kumatha kubweretsa vuto lotchedwa hyperglycemia. Hyperglycemia ikhoza kuyambitsa mavuto akulu, monga:

• matenda amtima
• kuwonongeka kwa mitsempha kotchedwa peripheral neuropathy
• kuwonongeka kwa impso
• matenda ashuga a m'mimba
• kuwonongeka kwamitsempha yamafuta a retinal - matenda a shuga a retinopathy omwe angayambitse khungu
• khungu kapena kuthyolako kwa mandala
• zovuta zam'm miyendo zomwe zimayambitsidwa ndi mitsempha yowonongeka kapena kuyenderera bwino
• mavuto ndi mafupa ndi mafupa
• mavuto a pakhungu, kuphatikiza matenda obwera ndi mabakiteriya, matenda a fungus, komanso mabala osachiritsika
• matenda m'mano ndi mano
• hyperglycemic hyperosmolar syndrome

Kuphatikiza apo, pali ngozi yayikulu ya shuga wamagazi ambiri, motero ndikofunikira kudziwa kuchuluka kwa shuga omwe mungadye patsiku.

1. shuga wambiri angayambitse mavuto amtima.

Malinga ndi Jama Nthawi zina, pafupifupi gawo limodzi mwa magawo atatu a makhalori omwe amamwetsa patsiku amachokera ku shuga. Uku ndi shuga wodabwitsa! Mu Zaumoyo ndi Kafukufuku wa Zotsatira za Zakudya Zabwino zambiri adazipeza zomwe zidathandizira kuzindikira mavuto ndi shuga wambiri. Zotsatira zake zikuwonetsa kuti anthu ambiri achikulire amadya shuga wambiri kuposa momwe amalimbikitsira kudya zakudya zabwino, zomwe zimapangitsa kuti anthu ambiri afe ndi matenda amtima.

2. Shuga imatha kuyambitsa matenda ashuga, kunenepa kwambiri komanso metabolic syndrome

Matenda a shuga a shuga ndi limodzi mwa matenda ofala kwambiri omwe amabwera chifukwa chomwa shuga wambiri, chakudya cha fakitale, chakudya chofulumira komanso moyo wokhazikika. Tikamadya shuga wambiri, chiwindi chimachita zonse zotheka kusintha shuga kukhala mphamvu, koma sichitha kutembenuza kwambiri mankhwala. Popeza chiwindi sichitha kupanga shuga onse omwe amalowa mthupi, chifukwa cha kuchuluka kwake, kukana insulini kumayamba kukula, zomwe zimapangitsa kuti pakhale metabolic.

3. shuga wambiri amatha kuwononga mano anu.

Inde, ndizowona kuti shuga wambiri amatha kukupangitsani kuyendera dotolo wamano. Malinga ndi American Dietetic Association ndi kunena Lipoti la a Surgeon General ku Oral Health ku America Zomwe mumadya zimakhudza kwambiri thanzi pakamwa panu - kuphatikizapo mano ndi mano. Shuga owonjezera angayambitse kukula kwa mabakiteriya, omwe amachititsa kuwonongeka ndi matenda a zimakhala ndi mafupa ozungulira.

4. Shuga imatha kuwononga chiwindi chako

Malinga ndi American Diabetes Association Chakudya chachikulu cha shuga chimatha kuyambitsa mavuto pachiwindi chanu. Mukamadya shuga ochulukirapo mwanjira iliyonse, amasungidwa m'chiwindi ngati glucose mpaka thupi limafunikira kuti magwiridwe antchito osiyanasiyana monga ubongo. Koma ngati shuga wambiri alowa, chiwindi sichingasunge zonse. Kodi chikuchitika ndi chiani? Chiwindi chimadzaza kwambiri, motero shuga amasintha kukhala mafuta.

Ngakhale shuga kuchokera kumagwero achilengedwe, monga zipatso, ali bwino kwambiri kuposa mtundu woyengedwa woyengedwa, chiwindi sawona kusiyana. Kuphatikiza apo, matenda omwe amadziwika kuti alibe mafuta osokoneza bongo a chiwindi amatha chifukwa cha kumwa kwambiri zakumwa zozizilitsa kukhosi - zimayambitsa kukana kwa insulini ndikuwonjezera kupsinjika kwa oxidative m'chiwindi. Kumbali inayo, ngati thupi lilibe shuga yokwanira, limagwiritsa ntchito mafuta kuti lipange mphamvu. Matendawa amatchedwa ketosis.

5. Shuga amatha kuyambitsa khansa

Mavuto a shuga m'thupi la munthu amakhalanso chifukwa chakuti kumwa kwambiri kumatha kuyambitsa khansa . Kafukufuku akuwonetsa kuti kunenepa kwambiri kumatha kulumikizidwa ndiimfa kuchokera kwa odwala ambiri omwe amayambitsa khansa chifukwa insulin-like grow factor ingakulitse kukula kwa maselo otupa. Kuphatikiza apo, metabolic syndrome, kuphatikiza ndi kutupa kosatha, kumatha kuyambitsa chotupa ndi kupita patsogolo.

Malinga ndi kafukufuku yemwe adasindikizidwa mu Njira Zophatikiza Khansa , pali ubale pakati pa insulin ndi momwe imakhudzira khansa ya m'matumbo, prostate, kapamba ndi chifuwa. Zikuwoneka kuti shuga imatha kusokoneza chithandizo cha khansa, chomwe chimapangitsa kuti chisagwire ntchito. Mwa kudya michere yambiri komanso shuga wochepa, kuchita masewera olimbitsa thupi pafupipafupi komanso kuchepetsa nkhawa, mutha kuchepetsa chiopsezo chokhala ndi khansa ndi zotupa zamitundu mitundu.

Koma pali mbali yabwino - kumwa shuga mulingo woyenera kungathandize othamanga. Ngakhale chifukwa chodziwa kuti mafuta ochulukirapo monga nthochi amatha kuthandizira kusintha kwa osewera komanso kuchira, zikuwoneka kuti pali njira yanzeru kwambiri yoperekera magwiridwe antchito komanso kuchira kuposa shuga.

Kafukufuku akuwonetsa kuti mitundu ina ya shuga ndiyabwino kuposa ina. Nkhanizi zidawunikira pambuyo pakusambira kwa mphindi 90 kapena kusala kudya maola 24. Zotsatira zake zidawonetsa kuti fructose siyabwino kusankha, koma gwiritsani ntchito glucose komanso fructose, glycogen imabwezeretsedwa mwachangu m'chiwindi, zomwe zingathandize kubwezeretsa minofu yambiri ndikupangitsa kuti othamanga azikhala wokonzekera masewera olimbitsa thupi.

Ndi zakudya ziti zobisa shuga

Zakudya zina mwachiwonekere zimakhala ndi shuga, koma m'zakudya zambiri shuga sangakhale wowonekeratu. Ngati mukufuna kudziwa zakudya zomwe zili ndi shuga obisika, werengani malembawo.

Zakudya Zabwino Kwambiri:

• masewera ndi zakumwa zoziziritsa kukhosi
• mkaka wa chokoleti
• makeke monga makeke, ma pie, makeke, ma donuts, ndi zina.
• maswiti
• khofi ndi shuga
• tiyi wa iced
• masamba
• mipiringidzo ya granola
• mapuloteni ndi mphamvu mipiringidzo
• ketchup, msuzi wa barbecue ndi msuzi wina
• msuzi wa spaghetti
• yogati
• chamadyedwe achisanu
• zipatso zouma
• misuzi ya zipatso ndi zakumwa zina monga madzi olimba
• zipatso zamzitini
• nyemba zamzitini
• buledi ndi makeke ophika
• ma smoothies ndi cocktails
• zakumwa zamphamvu

Momwe mungachepetse shuga

Kuchepetsa kudya shuga sikuli kovuta monga mukuganiza, koma ngati mukumweretsedwa, kungafune kuyeseza komanso kudzipereka, monga kusintha kulikonse. American Mtima Association imagawana maupangiri ena amomwe mungachepetse shuga. Tsatirani izi pafupipafupi, ndipo posachedwa muchepetsera shuga wanu ndikuchepetsa mwayi wokhala ndi matenda ashuga, matenda amtima, matenda a metabolic komanso kunenepa kwambiri.

• Chotsani shuga, manyuchi, uchi ndi zinthu zina zakunyumba ndi tebulo kukhitchini.
• Ngati muwonjezera shuga ndi khofi, tiyi, phala, zikondamoyo, etc., muchepetse kugwiritsidwa ntchito. Kuti muyambe, onjezani theka lokha la ndalama zomwe mumagwiritsa ntchito ndipo, pakapita nthawi, muchepetse kugwiritsa ntchito kwambiri. Ndipo palibe okometsa tulo!
• Imwani madzi m'malo momwa zakumwa zonunkhira komanso timadziti.
• Gulani zipatso zatsopano m'malo mwa zipatso zamzitini, makamaka mu manyowa.
• M'malo kuwonjezera shuga m'mawa m'mawa, gwiritsani nthochi kapena zipatso.
• Mukaphika, kuchepetsa shuga ndi gawo limodzi mwa magawo atatu. Ingoyesani! Mwina simudzazindikira.
• Yesani kugwiritsa ntchito zonunkhira monga ginger, sinamoni kapena nutmeg, m'malo mwa shuga.
• Yesani kuwonjezera chipatso cha apulosi osaphika m'malo mwa shuga mukaphika.
• Ganizirani ntchito stevia, koma pang'ono. Amakhala wokoma kwambiri, ndiye kuti simukumufuna kwambiri.

Njira zopewera komanso mavuto

Monga taonera pamwambapa, ngati muli ndi matenda ashuga kapena ngati muli ndi vuto lililonse losonyeza kuti muli ndi matenda ashuga, ngati muli ndi vuto la mtima, khansa, kapena matenda aliwonse, pangani ndi dokotala nthawi yomweyo. Shuga, mwa njira, amatha kuwongola zinthu. Kuzindikira koyenera kenako kudya zakudya zopatsa thanzi komanso zopatsa mphamvu shuga kungachepetse chidwi chanu.

Kuphatikiza apo, shuga imatha kuyambitsa mavuto a chiwindi komanso kunenepa kwambiri. Dokotala wanu komanso wazakudya zakuthupi akhoza kukuthandizani kusintha moyenera muzakudya zanu pakuchepetsa shuga ndikuwonjezera zakudya zopatsa thanzi.

Malingaliro omaliza okhudza kuchuluka kwa shuga womwe umatha kumwa patsiku

Shuga pazonse - kotero kuti wogula asamale! Titha kupewetsa posankha mwanzeru. Zakudya zambiri sizifunikira shuga kuti zilawe bwino. Pezani nthawi yophunzira kuphika popanda icho.

Kuphika zinthu zophika buledi komanso zakudya zina kunyumba kumathandiza kuchepetsa shuga. Pezani maphikidwe omwe ali ndi shuga pang'ono kapena opanda shuga. Ngakhale poyamba zingaoneke ngati zovuta ngati muziphatikiza, pakapita kanthawi mudzamva bwino ndipo mudzakhala katswiri pankhani yodzapeza shuga mu zakudya.

Pankhani ya kudya shuga tsiku lililonse muyenera kumadya - American Mtima Association akuonetsa kuti amayi ambiri samalandira zopatsa mphamvu zopitilira 100 patsiku kuchokera ku shuga (supuni zisanu ndi imodzi kapena magalamu 20) ndipo osaposa ma calories 150 patsiku kwa amuna (pafupifupi supuni 9 kapena magalamu 36). Kuchuluka kwa shuga omwe angadye patsiku popanda kuvulaza thanzi - ambiri, owonjezera shuga ayenera kukhala ochepera 10 peresenti ya zakudya zanu.

Ambiri amva mawu akuti: "Shuga ndi imfa yoyera." Mawu awa sanawonekere mwangozi, chifukwa shuga amakhala ndi zopatsa mphamvu zambiri ndipo zimakhudza njira zama metabolic. Kuchulukirapo kwa zakudya kumabweretsa kulemera, kumayambitsa kunenepa kwambiri, mavuto a mtima ndi matenda a shuga. Koma ambiri amagwiritsidwa ntchito kwambiri ndi zotsekemera zoyera kotero kuti sangayerekeze tsiku limodzi popanda izi.Ndiye kodi mumatha kudya shuga wambiri motani patsiku osavulaza thanzi lanu?

Kodi ndingadye shuga wambiri bwanji patsiku?

Ndikofunikira kusiyanitsa bwino pakati pa shuga ndi shuga a patebulo, omwe timawonjezera chakudya. Shuga wachilengedwe amapezeka mu zipatso ndi ndiwo zamasamba, si owopsa. Kuphatikiza apo, zipatso zimakhala ndi madzi, fiber, mavitamini ndi michere. Izi zimakuthandizani kuti mudye zipatso ndi ndiwo zamasamba popanda vuto la thanzi.

Zingati zomwe munthu wamwamuna ndi mkazi wathanzi amatha kudya patsiku

Mafuta a tebulo amawonedwa kuti ndi oyipa, ndipo ndikofunikira kuti muchepetse malire pazomwe mumakhala. Nazi magawo angapo a shuga patsiku omwe mungadye:

• Ana zaka 2-3 - 25 g kapena 5 tsp.
• Ana wazaka za 4-8 - 30 g kapena 6 tsp.
• Atsikana azaka za 9-13, azimayi achikulire kuposa 50 - 40 g kapena 8 tsp.
• Anyamata a 9-18 zaka, atsikana azaka 14-18, azimayi azaka 30-50 - 45 g kapena 9 tsp.
• Amayi azaka 19-30, amuna okulirapo kuposa 50 - 50 g kapena 10 tsp.
• Amuna azaka 30-50 - 55 g kapena 11 tsp.
• Amuna azaka 19-30 - 60 g kapena 12 tsp.

Chonde dziwani kuti zambiri zomwe zili patebulopo ndi za ana athanzi komanso achikulire omwe onenepa kwambiri. Ngati munthu akudwala kapena wonenepa kwambiri, kuchuluka kwa shuga kumatsimikiziridwa payekhapayekha.

Chifukwa chiyani kudya shuga wambiri ndizovulaza?

Ngati mumagwiritsa ntchito shuga pafupipafupi, chitetezo chokwanira chimachepetsedwa ndi nthawi 17! Izi zimawonekera kwambiri mwa ana. Mano okoma amadwala chimfine nthawi zambiri kuposa ana omwe amadya zakudya zopanda thanzi.

Kugwiritsa ntchito shuga molakwika kumabweretsa kunenepa kwambiri. Maswiti akudya amayikidwa pambali, m'chiuno, m'mimba mwa mawonekedwe a zigawo zamafuta. Ndipo ngati mumagwiritsa ntchito mafuta ndi shuga, ndiye kuti imakamizidwa mwachangu. Koma kuphatikiza kwa mafuta ndi shuga, mwachitsanzo, okondedwa ndi makeke ambiri okoma ndi zonona.

Shuga amayambitsa vuto lanjala. Popita nthawi, mano otsekemera amasiya kuyamwa

Shuga ndi imodzi mwazinthu zofunikira kwambiri za chakudya zomwe zimagwiritsidwa ntchito ndi zophika zamakono zamayiko onse ndi anthu. Zimawonjezedwa paliponse: kuyambira ma donuts okoma kupita ku. Koma sizinali choncho nthawi zonse ...

Ku Russia, kumayambiriro kwa zaka za m'ma 1800, akatswiri azachipatala omwe amapanga shuga 1 shuga (4,266 gramu), omwe amagulitsa shuga m'masiku amenewo, amafunafuna ruble yonse! Ndipo ngakhale kuti nthawi imeneyo zinali zotheka kugula makilogalamu oposa 5 kg a mchere wosakanizira kapena 25 makilogalamu a nyama yabwino yang'ombe pa ruble!

Ku Europe, chifukwa cha "nzimbe zake", mtengo wa shuga unali wotsikirapo, koma ngakhale kuno olemekezeka ndi eni malo olemera okha ndi omwe amatha kugula nawo kwa nthawi yayitali.

Mosiyana ndi izi, patatha zaka zana limodzi (kumayambiriro kwa zaka za m'ma 1900), aliyense wa ku Europe akadatha kugula pafupifupi pafupifupi 2 kg ya shuga pachaka. Tsopano, shuga pachaka ku Europe afika pafupifupi 40 kg pa munthu, pomwe ku USA chiwerengerochi chifika pafupi 70 kg pa munthu aliyense. Ndipo shuga yasintha kwambiri panthawiyi ...

Calorie okhutira ndi mankhwala zikuchokera shuga

Zomwe zimapangidwa ndi shuga wa shuga (woyesedwa) ndi wosiyana kwambiri ndi kapangidwe ka shuga wa bulauni. Mchere woyera umakhala ndi pafupifupi 100% chakudya, pomwe shuga wa bulauni amakhala ndi zinthu zina zosayera, zomwe zimatha kusiyanasiyana kutengera ndi chakudya komanso kuchuluka kwake. Chifukwa chake, timakupatsirani tebulo loyerekeza ndi mitundu ingapo ya shuga. Chifukwa cha iye, mumvetsetsa momwe shuga osiyanasiyana angakhalire.

Chifukwa chake, zopatsa mphamvu za calorie ndi mankhwala opanga shuga:

Kodi shuga woyengeka wosiyana ndi shuga wosasakanizidwa?

Mwanjira, ayi. Ngakhale, zoona, wina anganene kuti shuga ya nzimbe imakoma kwambiri ,otsekemera komanso zovunda, koma kwenikweni izi ndi malingaliro abodza okha onena za shuga. Ngati "wotere "yu akufanizira zopangidwa ndi shuga zomwe sakudziwika, ndiye kuti sangathe kusiyanitsa shuga ndi nzimbe, kanjedza, mapulo kapena manyumwa.

Ubwino ndi zopweteka za shuga (zofiirira ndi zoyera)

Choyamba, ziyenera kunenedwa kuti zopindulitsa ndi zowawa za shuga m'thupi la munthu sizimamvetsetseka bwino. Izi zikutanthauza kuti mawa mtundu wina wa kafukufuku ukhoza kuchitika womwe umakana zomwe zanenedwapo masiku ano za asayansi zokhuza zoopsa ndi zida zofunikira zamakristali a shuga.

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

• imasokoneza kagayidwe ka lipid mu thupi, kamene pamapeto pake kamabweretsa mapaundi owonjezera ndi atherosulinosis (makamaka ndi kuchuluka kwa shuga tsiku lililonse)
• kumawonjezera chikondwerero ndipo kumalimbikitsa chilakolako chofuna kudya china chake (chifukwa chakulumpha m'magazi a magazi)
• ikulitsa shuga m'magazi (izi zimadziwika bwino kwa odwala matenda ashuga)
• imayamwa calcium m'mafupa, chifukwa ndi calcium womwe umagwiritsidwa ntchito kupangitsa shuga kukhala ndi magazi ambiri
• akachitiridwa nkhanza, amachepetsa thupi kukana ma virus ndi mabakiteriya (makamaka kuphatikiza ndi mafuta - mumakeke, makeke, chokoleti, ndi zina zambiri).
• zimachulukitsa ndikuwonjezera kupsinjika (pamenepa, mphamvu ya shuga mthupi imafanana ndi mphamvu ya mowa - choyamba "imatsitsimutsa" thupi, kenako imamuvulaza kwambiri)
• imapanga malo abwino acidic ochulukitsa mabakiteriya pamkamwa, komwe pamlingo wina waulesi umabweretsa mavuto ndi mano ndi mano
• pamafunika mavitamini a B ambiri kuti azitha kusamba, komanso kugwiritsa ntchito maswiti kwambiri kumatsitsa thupi, komwe kumayambitsa mavuto osiyanasiyana azaumoyo (kuwonongeka kwa khungu, chimbudzi, kusakwiya, kuwonongeka kwa mtima ndi zina zambiri.)

Dziwani kuti zinthu zonse "zovulaza" zomwe zili pamndandanda wathu, kupatula zotsalazo, sizingoganizira shuga yoyera yokha, komanso ya bulauni yopanda tanthauzo. Chifukwa chachikulu chomwe chimapangitsa pafupifupi zovuta zonse zakumwa kwambiri kwa thupi ndi kuchuluka kwambiri kwa shuga m'magazi.

Komabe, nthawi imodzimodzi, shuga osasinthika amawononga thupi kwambiri, chifukwa amakhala ndi gawo (nthawi zina lofunika kwambiri) la michere ndi mavitamini omwe amachepetsa kwambiri kuwonongeka komwe kumachitika chifukwa cha kuchuluka kwa shuga. Kuphatikiza apo, zopindulitsa ndi kuvulaza kwa nzimbe zimakonda kuyenderana. Chifukwa chake, ngati kuli kotheka, gulani ndi kudya shuga wopanda bulauni wokhala ndi zotsalira kwambiri za mavitamini osayipidwa ndi mchere.

Zabwino za shuga, kuwonjezera pakukhutitsa thupi ndi mavitamini ndi michere yambiri, mankhwalawa atha kupindulitsa munthu pazochitika zotsatirazi (kuphatikiza, kudya moyenera):

• pamaso pa matenda a chiwindi cha ndulu (kutengera malangizo a dokotala)
• pa kupsinjika kwambiri pamalingaliro ndi thupi
• ngati kuli kotheka, khalani wopereka magazi (musanapereke magazi)

Kwenikweni ndizo zonse. Tsopano muli ndi zidziwitso zonse zomwe mungafune kuti mupange chisankho ngati shuga ndi yabwino kwa inu kapena ndiyabwino.

Komabe, shuga ndiwosachedwa kwambiri kutseka pankhaniyi. Kupatula apo, tikufunikabe kudziwa momwe tingasiyanitsire shuga osapanda tanthauzo ndi shuga woyengeka, komanso ngati tingagwiritse ntchito shuga?

Tsitsi la brown: kusiyanitsa bwanji zabodza?

Pali lingaliro (mwatsoka, zoona) kuti shuga osapangidwira achilengedwe ndi osowa kwambiri pamsika wapakhomo. Nthawi zambiri, "tepe" woyenga bwino amagulitsidwa m'malo mwake. Komabe, ena ali otsimikiza: ndizosatheka kusiyanitsa zabodza!

Ndipo chinthu chomvetsa chisoni ndichakuti, zili zolondola, chifukwa m'malo ogulawo sizingathandize kusiyanitsa shuga ndi shuga wosayenga.

Koma mutha kuyang'ana momwe chilengedwecho chilili kunyumba! Kuti muchite izi, muyenera kudziwa kuti:

Zakudya za confectionery zopangidwa zimadziwika kwa onse azimayi ndi abambo, koma zimakhala ndi shuga wambiri (sucrose), yemwe mwa mawonekedwe ake osadetsedwa amatha kuvulaza munthu, popeza patsiku lomwe sangadyedwe mopitilira muyeso wina, wowerengedwa m'magalamu. Vuto lalikulu la izi ndikuti samapereka kalikonse koma zopatsa mphamvu zopusa, momwe mulibe zinthu zofunikira, kotero metabolism imakhala yovuta.

Ndizofunikira kuzindikira zovuta zomwe munthu amakhala nazo ndi thanzi chifukwa chokulitsa shuga tsiku lililonse, chifukwa ngati mumagwiritsa ntchito muzakudya zanu tsiku lililonse, zimadzakhala chifukwa chosokonezeka pama metabolic metabol. Kuphwanya ntchito yawo kumatha kubweretsa zotsatira zambiri, mwachitsanzo, kunenepa kwambiri, matenda ashuga komanso mavuto ammimba komanso mtima.

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.

Mbiri yakale: kudya kapena kusadya

Amapanga zakudya ndi zakumwa zoziziritsa kukhosi, ndimakongoletsa ufa wopanda pake ndi makeke tsiku ndi tsiku amakopa anthu ambiri omwe ali ndi vuto lomwe adaganiza kudzikana maswiti chifukwa chochepa. Kodi ndizotheka kukhala popanda chidutswa choyengedwa, ndipo thupi lathu limafunikira?

Kulikonse komwe kulibe shuga wowoneka bwino - ali ndi koloko, ndi chakudya, komanso masamba ndi zipatso. Ndipo nthawi zina imatha kupezeka mu ... soseji. Musadabwe: mndandanda wazinthu, zomwe zimaphatikizapo zotsekemera zotchuka, ndizochulukirapo, ndipo kutali ndi zakudya zonse, zilipo mwanjira yomwe timazidziwa.

Popanga mafakitale, zinthu zotsatirazi zamafuta zimagwiritsidwa ntchito:

Chakudya chopatsa thanzi kwambiri ichi sichitha kungoyengeka - chowonjezera chomwe chimadziwika kwa aliyense wa ife - komanso chachilengedwe. Amabisamo mkate ndi pasitala. Apa ndipomwe gawo lokondweretsa kwambiri limayamba, mutatha kudya mtedza, mapichesi, uchi, timadzilimbitsa ndi chakudya, chomwe ndi chodabwitsa kwambiri - 375 kcal pa 100 g!

Zikhala kuti palibe chifukwa choti shuga woyengedwa azisamba tsiku lililonse. Timangodzikhazika tokha, ndikumangoganiza zopanda pake, osatha kusiya kutsekemera kwawamba. Onjezani supuni 3-4 za ufa ku tiyi, khalani pansi pa shuga ndi maswiti ... Kunenepa kumakula pamaso pathu - ndizongokumbukira zomwe zimatsalira kuchokera kwa wowonda.

Pali mitundu yambiri ya shuga kotero ndikoyenera kutaya chiwerengero:

• kachikumbu
• bango
• kanjedza
• mapulo
• manyuchi, etc.

M'malo mwake, zopatsa mphamvu za zinthu zotere ndizofanana. Chifukwa chiyani chowonjezera ichi chimakhala chovulaza osati mano athu ndi chithunzi, koma thupi lonse, ndipo pali phindu lililonse pogwiritsa ntchito lokoma tsiku lililonse?

Kodi Mungadye Zambiri Zambiri Zamtundu wa shuga Tsiku Lambiri: Zambiri Zotchuka Zonena Zosangalatsa

Kuteteza chithandizo chodziwika bwino, okonda maswiti amati: zidutswa zingapo za shuga woyengedwa patsiku ndi gawo lofunikira kuti ubongo ukhale wogwira ntchito. Komabe, mawu olimba mtima ngati amenewa ndi nthano chabe. Timafunikira shuga, koma thupi limazipeza kuchokera ku zovuta zam'mimba zomwe zimapezeka m'minyewa, zipatso, zipatso ndi ndiwo zamasamba, chimanga ndi zakudya zina zambiri zokhala ndi fiber. Nthawi yomweyo, chinthu chofunikira chimalowa m'magazi pang'onopang'ono - kuchepa kwa shuga m'magazi kumachitika bwino, ndipo simudzapeza kufunikira kwa "zakudya" zoyambirira zamasamba.

Kodi zinthu zomwe zimalowa m'malo mwa zomwe zakonzedwazo ndizabwino? Akatswiri sangayankhe funso ili mosasamala. Kafukufuku akupitilizabe ndipo mikangano yozungulira zotsekemera zaukadaulo sizinathe. Komabe, chinthu chimodzi ndichotsimikizika - zowonjezera zotere zimaperekedwa kwa ana ndi amayi apakati.

Kodi mungadye magalamu angati a shuga patsiku kuti muchepetse kunenepa? Tsoka ilo, mano onse okoma adzakhumudwitsidwa kwambiri - zakudya zamtengo wapatali zopatsa mphamvu zambiri zimangothandiza kulemera ndikupeza zilonda zatsopano. Kodi mukufuna kuchotsa mapaundi owonjezera, ndipo nthawi yomweyo samalirani thanzi lanu? Sinthani ku chakudya chopatsa thanzi komanso chopatsa thanzi mwa kuchotsa shuga muzakudya zanu kapena pochepetsa kudya kwanu tsiku ndi tsiku pang'ono.

Kodi mungatani ngati chizolowezi chokoma chili ndi mphamvu kuposa inu? M'malo mwakuyeretsa, ikani theka la supuni ya uchi mu tiyi. Zabwino zake zopatsa mphamvu sizotsika mtengo, koma sizingawononge thanzi lanu. Kalanga, izi sizinganenedwe za maswiti ndi confectionery, manyumwa ndi koloko.

Malonda otsatirawa amakhalanso mu "mndandanda wakuda":

Masipuni azipatso kuchokera mashelufu osungira - m'malo mwa omwe mwatsopano opaka ndi kumwa chakumwa cha Vitamini musanadye.

Baa (Snickers, Mars) - mmalo mwake, amatenga chokoleti chamdima wowawa wokhala ndi nyemba za cocoa kuchokera 70% ndi pamwambapa. Kumbukirani: 5-10 g ya chithandizo chotere chitha kuloledwa mpaka 16:00.

Kuphika makeke - mumakapu, tchizi ndi makeke pamakhala shuga wambiri komanso wamafuta othamanga omwe amatha kusintha kukhala mafuta.

Zipatso zamatenda - sankhani zatsopano kwambiri komanso zachilengedwe.

Zakudya zamafuta ndi zakudya zachangu - zilibe malo pabwino komanso zopatsa thanzi.

M'pofunikanso kuchepetsa kugwiritsa ntchito zipatso zouma - ochepa zoumba ndi zipatso za 5-4 kapena zouma zouma zokwanira thupi lathu. Ena onse apita ku "depot yamafuta" ndikukhazikika "mabatani". Dziwani muyeso wazonse - ndipo manambala anu adzakhala ochepa, komanso athanzi - wamphamvu.

Kodi ndingadye shuga wambiri bwanji patsiku: kuyang'ana m'malo

Zowonjezera tiyi ndi zokongoletsera zopangidwa tokha m'malo mwazomwe mukupanga? Zosankha zingapo ndizotheka:

Poyamba pali zitsamba za stevia. Ili ndi kutsekemera kwachilengedwe ndipo imakwaniritsa bwino zakudya zomwe mumakonda osavulaza thanzi lanu.

Uchi ndi njira yabwinoko kuposa shuga woyengeka. Musamale ndipo musapitirire izi: zopatsa mphamvu za kununkhira kotsekemera ndi 360 kcal pa 100 g.

Njira yotsiriza ndiyotsekemera. Komabe, izi zili ndi phindu lalikulu - ndizoletsedwa kwa ana.

Kanani poyizoni - sankhani zachilengedwe komanso za thanzi. Ndipo akatswiri azachipatala chathu azithandizira. Tilankhula za mawonekedwe azakudya zoyenera, sankhani pulogalamu ndikujambula zakudya zopatsa thanzi, chifukwa chomwe mudzayiwala za vuto la kunenepa kwambiri, kuchepa thupi musataye zakudya zomwe mumakonda. Sankhani kuchepa komanso thanzi. Lowani m'moyo watsopano ndi ife!

Kodi shuga amatanthauza njira zamitundu mitundu iti, ndipo chifukwa chiyani ndikofunikira kumvetsetsa mukamaganizira nkhaniyi?

Kuti tiyankhe bwino funso ili, ndikofunikira kuzindikira kuti ndi shuga wanji wa thupi lathu - munjira iyi.

Chifukwa chake, glucose imakonzedwa m'maselo a anthu, chifukwa pomwe pali kutulutsa mphamvu kofunikira kuti zitsimikizire njira zonse za endothermic metabolic (ndiye kuti, zomwe mphamvu zimafunikira - zambiri zimachitika).

Ma kilojoules opangidwa samangodzipanga okha, amadziunjikira tinthu tating'onoting'ono tambiri - ma adenosine triphosphate (ATP) mamolekyulu. Komabe, phungu uyu sangakhale m'thupi la munthu kwa nthawi yayitali, chifukwa chake, mafutawo amapezeka, ndikutsatira mawonekedwe awo.

Kuchuluka kwa shuga kwa amuna

Zikatero, ngati tilingalira zakudya zoyenera zopangidwa ndi anthu kunyumba, titha kunena kuti kugwiritsa ntchito "chakudya champhamvu" mwachangu sizofunikira kwenikweni, ndipo zotsekemera zimapangitsa kuti thanzi lathu lisawonongeke.

Inde, zonse zili choncho - mosiyana ndi zikhulupiriro za akatswiri azakudya omwe amakhulupirira kuti munthu amafunika supuni zingapo za shuga patsiku.

Izi ndizosavuta kufotokozera - mfundo yonse ndiyakuti kuchuluka kwa glucose komwe munthu amafunikira kuti apange ATP ndikupeza mphamvu amabwera ndi zakudya zina zonse.

Kupanga menyu womwe ungakwaniritse zosowa zonse za shuga popanda thanzi

Nutritionists amalimbikitsa kutsatira zakudya zofananira zisanu, zomwe zimaphatikizapo chakudya cham'mawa, nkhomaliro, nkhomaliro, chakudya chamadzulo

Amaloledwa kugwiritsa ntchito compote kuchokera kapena, komanso zinthu zamkaka zophika mkaka.

Galasi imodzi yokhala ndi compote kapena kefir imakwaniritsa zosowa za thupi la mwamunayo chifukwa chosowa shuga (ndipo simukufunika kuwonjezera shuga pamenepo). Mvetsetsani bwino, pakupanga zinthu zochulukitsa zochulukirapo, zomwe nthawi ya kutentha zimaswa mu glucose ndi fructose. Tsopano ndikosavuta kulingalira chifukwa chake kupangika kwa zipatso kumakhala kokoma ngakhale osanenanso shuga kwa iwo.

Chifukwa chake iwalani zamaswiti onse ndi makeke - thanzi lanu limodula.

Pali nthano yomwe ili ponseponse kuti uchi wachilengedwe umakhala wathanzi kuposa shuga m'masitolo ndipo sipangakhale zosunga mafuta mukamagwiritsa ntchito chinthu ichi. Zowona.

Kupatula apo, imakhala ndi 99% "chakudya" (glucose ndi fructose) 99% yonse, kotero kuti zotsatira zonse zomwe zimakhudzana ndi zakumwa sizosiyana ndi zomwe zimadziwika ndi "kulakalaka" kwa maswiti. Ndipo komabe - kwenikweni, palibe phindu kuchokera ku uchi. Mosiyana ndi malingaliro a ochiritsa "odziwika bwino" kwambiri.

Milandu pamene lokoma imaloledwa

Chofunikira kwambiri chamagulu a shuga (monga mafuta ena onse "othamanga") ndikuti chimaphwanyidwa pomwe chimangiriridwa m'thupi, ndipo mphamvu zomwe zimalandiridwa chifukwa cha kupindika kwa metabolic ziyenera kugwiritsidwa ntchito nthawi yomweyo kuti zisamadzere mafuta. Kupanda kutero, kulemera kwanu kumatsimikiziridwa.

Chifukwa chakuti bambo, wodya maswiti, osataya mphamvu yake nthawi yomweyo, amadzipatsa thumba la adipose minofu.

Kuti izi zisachitike, akatswiri azakudya amaloleza kugwiritsa ntchito supuni imodzi kapena ziwiri za shuga (mwachitsanzo, chinthu choyera, osati maswiti, makeke kapena zinthu zina za confectionery, zomwe zilinso ndi mafuta ochuluka) . Potere, mphamvu zowonjezera zomwe zimapezeka chifukwa cha kuwonongedwa kwa glucose zimangopatsa mphamvu zowonjezera kwa munthuyo ndipo zimalola kuti zitheke zotsatira zina zazikulu.

Zolemba zochepa

Amuna omwe amasamala zaumoyo wawo ayenera kulingalira zingapo:

• powerengera kuchuluka kwa shuga, ndikufunika kuganizira za kuchuluka kwa shuga komwe kumalowa m'thupi la munthu, popeza chakudya china chilichonse sichimagwira mu metabolic. Zingakhale zomveka kuganiza kuti mukamapanga menyu sizisamala.
• kuchuluka kwa "chakudya chambiri" chomwe chimaphatikizidwa pazakudya zazikulu ziyenera kuchepetsedwa, komanso kusiyanitsidwa kwathunthu komanso motsatira. Izi ndi zoona kwa aliyense - abambo ndi amayi. Amaloledwa kudya maswiti ochepa pokhapokha ngati pali zovuta zambiri posachedwa, chotchedwa "brain dhorumu",
• kuwerengetsa kwa kuchuluka kwa shuga kuyenera kuchitidwa mokha, chifukwa munthu aliyense ali ndi chikhalidwe chake, kuchuluka kwake kwa kagayidwe kachakudya, kusiyana pakudya.

Mwanjira ina, bambo safuna shuga konse, koma ngati ndi kotheka, supuni ziwiri patsiku zimaloledwa, kenako musanalemedwe.

Chifukwa chiyani timakonda kugwiritsa ntchito maswiti?

Timakonda kwambiri maswiti kuyambira pakubadwa. Mkaka wa amayi uli ndi lactose - disaccharide yomweyo. Kugwiritsa ntchito ngati mwana wocheperako, munthu pamenepo, pamlingo wangozi, amaphatikiza maswiti ndi china chabwino komanso chofunikira.

Kulakalaka kopanda tanthauzo kumafotokozedwa pamlingo wamahomoni. Chowonadi ndi chakuti shuga woyengeka ali ndi chinthu chimodzi chofanana ndi mankhwala osokoneza bongo - onsewo ndi othandizira, i.e. zinthu zomwe zimayambitsa kutulutsidwa kwa mahomoni achisangalalo - serotonin. Zotsatira: mokulira tikufuna kusangalala komanso chisangalalo, ndipo kudalirana kumayamba kukulira.

Koma shuga woyengedwa ndimakonzedwe ochita kupanga, i.e. Popita nthawi, imasiya kupangitsa mpweya wa serotonin, ndipo malingaliro abwino amatha kusintha ndikusintha kwa machitidwe.

Vutoli lingathe kuthana ndi zoyeserera zokha. Sinthani zakudya zopatsa thanzi, muzingodya zakudya zochepa zomwe zimalimbikitsidwa zaka zanu. Ndipo gawo lokhala ndi mahomoni achisangalalo limatha kupezeka m'njira zina. Mwachitsanzo, kusewera masewera kapena kumangoyenda ndi abwenzi.

Shuga: amapindulira komanso kuvulaza thupi

Asayansi ndi okangalika omwe adachita kafukufuku komanso zoyeserera zambiri atafika pam mfundo yokhumudwitsa: izi zitha kutchedwa, as understatement, "time time". Pa mlingo uliwonse, ndi osafunika, ndipo nthawi zina owononga, amakhudza mbali zosiyanasiyana za thupi lathu. Nthawi zambiri, sitimazindikira izi, koma panthawi yovuta kwambiri amadzipangitsa kuti amveke, kuwulula mavuto amtundu uliwonse.

Koma ngakhale zomvetsa chisoni za anthu mamiliyoni ambiri padziko lapansi zomwe zakhudzidwa ndi shuga sizitikakamiza kuti tisiye "sumu" izi. Komabe, musanagwiritse ntchito yotsatira, muyenera kudziwa mtundu womwe umavulaza thanzi lathu.

Zowopsa kwambiri

• Zimakhala zomwe zimayambitsa kunenepa kwambiri komanso kunenepa kwambiri. Pakudya, nthawi zambiri chimagona m'magazi a chiwindi. Komabe, maselo onse akadzaza (izi zimachitika pamene chinthuchi chazunzidwa), ndiye kuti sucrose ipita kumalo osungira mafuta, ikunjikana pamimba ndi m'chiuno. Kunenepa kwambiri titha kufotokozeredwa ndi lingaliro lanjala "yabodza". Chowonadi ndi chakuti kutsogolo kwa lobe la ubongo kuli malo omwe amachititsa kuti anthu azikhala ndi njala komanso kusangalala. Maswiti, akusewera mbali iyi ya ubongo, amapanga kunyenga kwa njala. Ndipo ngakhale mudadya kale zokwanira, mungafunenso kudya kulumwa kwina. Izi ndiye maziko akuvulaza kwa shuga kwa anthu.
• Zokhudza mtima. Chifukwa chakuti thiamine (vitamini B1) amachotsedwa atakonzedwa, minofu yamtima imavutika. Ndipo thiamine, mwa zinthu zina, imapereka kagayidwe kazachilengedwe pamitsempha yama minofu, kuperewera kwake kumayambitsa kuphwanya njirayi - dystrophy.Zotsatira zake ndi izi: ntchito yamtima imakulirakulira, kupweteka kuwonekera, ndipo nthawi zina ngakhale kumangidwa kwamtima.
• Kubwera kwa calcium. Pogwiritsa ntchito sucrose pafupipafupi, kuchuluka kwa zinthu zofunika, monga calcium ndi phosphorous, kumasokonezedwa. amadyedwa ndi zakudya zotsekemera siziwotcha. Kenako amayamba "kubwereka" m'mafupa omwe, omwe amawapangitsa kukhala osalimba komanso osalimba, mano akamavutika, ndizothekanso.
• Kuchotsa thupi mavitamini ena. Sikuti chogulitsachi chimakhala chopanda michere chilichonse, chimachotsanso mavitamini omwe alipo. Vuto ndikuti chifukwa cha kupezeka bwino, thupi liyenera kuchotsa mavitamini B pazinthu zosiyanasiyana (chiwindi, impso, mtima). Kuchepa kumeneku kumabweretsa kupweteka m'mutu pafupipafupi, kutopa, kuchepa kwa chakudya komanso kusowa tulo.
• Anachepetsa chitetezo chokwanira. Mutamwa mlingo waukulu wokwanira, mphamvu yama cell, yomwe imawononga mabakiteriya owoneka kuchokera kunja, imagwera kwambiri. Pakadutsa maola 3-5, chitetezo cha mthupi chimachepa ndi pafupifupi 2/3. Pakadali pano, titha kugwira matenda aliwonse. Pakapita kanthawi, chitetezo chamthupi chimagwiranso ntchito.

Zowopsa zochepa

• Kukalamba mwachangu. Zogulitsa za shuga zochuluka kwambiri zimadziunjikira minofu ya pakhungu. Zotsatira zake, khungu limataya mapuloteni ofunikira - collagen, omwe amachititsa kuti thupi lizitayika ndipo, chifukwa chake, maonekedwe a makwinya. Imawonongekanso makoma amitsempha yamagazi, kuwapangitsa kukhala osalimba, kuphwanya kotereku m'magazi kungayambitse kugwa, makamaka okalamba.
• Kuchepa mphamvu kwa thupi. Pali malingaliro olakwika wamba ofala kuti amapereka mphamvu zambiri. Kumbali ina, zonse ndi zowona, chifukwa chakudya ndiwo ambiri onyamula mphamvu, koma pankhani ya sucrose, zinthu zimakhala zosiyana. Choyamba, kagayidwe kosayenera kamene kamayambitsa kuperewera kwa vitamini B1 sikungathe kuthana ndi chakudya ndikuthanso mphamvu, kutopa kumawonedwa. Kachiwiri, ngati mulingo wambiri wa sucrose ndi wokwera kwambiri, ndiye kuti hypoglycemia imayamba - mkhalidwe womwe glucose m'magazi umayamba kuchepa kwambiri, ndipo timakhala opanda chidwi komanso osakwiya.

Ndiye kodi "chiphe choyera" chili ndi zinthu zina zofunika? Inde, koma alipo ochepa. Kuphatikiza apo, salipira zoipa zonse zomwe zimachitika chifukwa cha izi. Gwiritsani ntchito zinthu zotsatirazi:

• Pang'onopang'ono amachepetsa mwayi wa thrombosis,
• Zimalepheretsa matenda olowa
• Imayendetsa magazi mu ubongo.

Kodi chowopsa kwambiri ndi chiani?

M'masiku amakono, mitundu iwiri ndiodziwika: beet ndi bango. Mutha kuwasiyanitsa, choyambirira, ndi utoto: yoyamba ndi yoyera, yachiwiri ndi ya bulauni. Chosiyana china, chofunikira kwambiri ndizomwe zili ndi sucrose. Mwanjira yoyera imakhala yoposa 99%, mu bango - 90% (10% yotsalayo ndi mamilimita kapena madzi). Ndikosavuta kulingalira kuti kupanga mabango sikungovulaza pang'ono, koma palibe kusiyana kwakukulu pamitunduyi.

Ngati tizingolankhula za zigawo zikuluzikulu - glucose ndi fructose - ndiye kuti zowopsa zake zimakhala zowopsa kwambiri. Ndi iye amene amayambitsa vuto lalikulu la shuga, lomwe limatha kupezeka munthu, nlomwe limapangitsa kunenepa kwambiri komanso matenda amitsempha.

Tchati cha kudya shuga

Komabe, ngakhale kuchuluka motere, mankhwalawa amatha kusokoneza thanzi la munthu. Pofuna kuti musatenge zoopsa komanso kuti musakhale ndi nkhawa, ndikulimbikitsidwa kuti muchepetse zowonetsa kawiri. Dziwani kuti ziyenera kukhala 3,3-55 mmol / L.

Momwe mungasinthe?

Nchiyani chingalowe m'malo mwa "chiphe choyera"? Ndi zakudya, m'malo osiyanasiyana a shuga ambiri amagwiritsidwa ntchito, koma chitetezo chawo sichinatsimikizidwe.

Pakalipano ndi yotchuka kwambiri, yomwe ndi mbewu yokhala ndi masamba okoma kwambiri.Mulibe sucrose, choncho ndiotetezeka kugwiritsa ntchito. Stevia, ngakhale imakhala ndi kukoma kotsekemera, sizophweka kuzolowera, monga imapereka kukoma kowawa. Chifukwa chake, ndi masamba nthawi zambiri amamwa, mwachitsanzo, tiyi.

Malonda oyengedwa amasinthidwa ndi zinthu zotsatirazi:

• Agave Syrup
• Wedge manyuchi
• Milasi
• Xylitol
• Zipatso zouma
• Supralose,
• Saccharin.

Licorice ndi chilengedwe china. Chifukwa cha kukoma kwake kokoma, nthawi zambiri zimawonjezeredwa makeke, makeke ndi zakumwa. Licorice imakhalanso ndi phindu pa thanzi lathu, kuthandiza m'mimba ndi mapapu kugwira ntchito.

Mtsinje wa Date, ngakhale sungadzitame chifukwa chosavulaza, popeza uli ndi sucrose, koma uli ndi zinthu zingapo zothandiza. Madeti amakhutiritsa madzi ndi mavitamini A, C, E.

Magulu owopsa

Chifukwa cha zabwino zosapindulitsa thupi, aliyense amafunika shuga. Komabe, magulu ena a anthu ayenera kukana kugwiritsa ntchito mawonekedwe amtundu wodziyimira wamba. Izi zikuphatikiza:

• Anthu odwala matenda ashuga Kugwiritsa ntchito sucrose ndi glucose kumatha kudzetsa thanzi m'gululi la anthu, komanso kukulitsa kwa zinthu zoopsa kuumoyo komanso moyo, kuphatikizapo shuga chikomokere,
• Ana ndi akulu omwe ali ndi vuto lakelo. Ali ndi chiopsezo chowonjezereka cha kukokoloka kwa pancreatic,
• Wathunthu komanso wonenepa. Pali chiwopsezo chachikulu chofika kulemera kowonjezereka, komanso chitukuko cha thrombophlebitis ndi malfunctions pakupanga insulin,
• Osakonda kuzizira komanso matenda opatsirana. Kudya kwambiri shuga tsiku lililonse kumathandiza kuchepetsa chitetezo chathupi,
• Anthu omwe amakhala moyo wongokhala. Thupi lawo limagwiritsa ntchito mphamvu zochepa patsiku kuposa zomwe amalandira pazogulitsa. Mphamvu yotsalayo imasinthidwa kukhala mafuta ndikuisungidwa kosungira. Zotsatira zake, munthu amakhala wonenepa msanga ndipo amapeza mitsempha ya magazi yokhazikika ndi cholesterol.

Muyenera kupewa shuga kapena kukhumudwa komanso mitundu mitundu ya zinthu zomwe mumakonda. Gululi la anthu limazolowera mosavuta kuchuluka kwa ma serotonin ndipo posakhalitsa amayamba kudya shuga wambiri mochuluka kuposa zomwe zimachitika tsiku ndi tsiku, ndikupweteketsa thupi.

Kudya kwa shuga

Palibe malamulo omveka bwino azachipatala osonyeza kuchuluka kwa shuga tsiku lililonse. Komabe, akatswiri ochokera ku World Health Organisation (WHO) poyesa anayambitsa shuga wovomerezeka patsiku.

WHO payokha amawerengera shuga tsiku lililonse kwa ana ndi akulu. Kuchuluka kwa chakudya chamafuta m'malori sikuyenera kupitilira 10% ya kuchuluka kwa zopatsa mphamvu zofunika kuti thupi lizigwira ntchito masana. Komabe, kuti mutsimikizire zakudya zopatsa thanzi, shuga wolimbikitsidwa yemwe amadya patsiku sayenera kupitirira 5% ya zopatsa mphamvu zofunika patsiku thupi la munthu.

Zakudya za calorie za 1 g shuga ndi 4 kcal.

Akuluakulu

Kutengera zaka komanso msambo wa munthu wamkulu, zikhalidwe za shuga zomwe amadya patsiku ndizizindikiro zotere:

• Kwa atsikana ndi akazi azaka zapakati pa 19 mpaka 30 - 25 g (5 tsp), kuchuluka kwa 50 g (10 tsp),
• Kwa akazi kuyambira azaka 30 mpaka 50 - 22,5 g (4.5 tsp), kuchuluka kwa 45 g (9 tsp),
• Kwa akazi opitilira zaka 50 - 20 g (4 tsp), 40 g (8 tsp),
• Kwa anyamata ndi abambo kuyambira azaka 19 mpaka 30, kuchuluka kwa shuga patsiku ndi 30 g (6 tsp), kuchuluka kwa 60 g (12 tsp),
• Kwa amuna azaka zapakati pa 30 mpaka 50 - 27,5 g (5.5 tsp), okwanira 55 g (11 tsp),
• Kwa amuna opitilira zaka 50 - 25 g (5 tsp), 5050 (10 tsp).

Malingaliro otere ndi oyenera kwa anthu omwe amagwira ntchito yolimbitsa thupi osachepera mphindi 30.

Kukula kwa shuga kwa ana tsiku lililonse kumadaliranso zaka za mwanayo:

• Kwa ana azaka 2-3 - 12,5 g (2,5 tsp), 25-25 (5 tsp),
• Ana azaka za 4-8 - 15-17.5 g (3-3,5 tsp), 30-30 g (6-7 tsp),
• Atsikana a zaka 9 mpaka 13 - 20 g (4 tsp), kuchuluka kwa 40 g (8 tsp),
• Anyamata azaka 9-13 - 22,5 g (4.5 tsp), kutalika kwa 45 g (9 tsp),
• Atsikana azaka 14-18 - 22,5 g (4.5 tsp), kutalika kwa 45 g (9 tsp),
• Guys wazaka 14-18 - 25 g (5 tsp), 50c (10 tsp).

Kuchepetsa kwambiri shuga muubwana ndi unyamata kokha mwa mankhwala. Kupanda kutero, muyenera kutsatira malangizo omwe akhazikitsidwa, popeza ana amakhala ndi mphamvu yambiri masana kuphunzira ndi masewera olimbitsa thupi. Koma nthawi yomweyo, ndikofunikira kukumbukira kuti shuga imapezeka muzinthu zambiri zotchuka.

Mukamaganizira shuga wani patsiku amene ali ovomerezeka kuti adye, ziyenera kukumbukiridwa kuti kuchuluka kwakanthawi kameneka kumaphatikizapo mitundu yonse ya shuga omwe amagwiritsidwa ntchito mu chakudya, kuphatikizapo sucrose, glucose, dextrose, maltose, molasses, syrups ndi fructose.

Pazakudya zilizonse za 100 g, shuga uyu amakhala:

• Mkate - 3-5 g
• Mkaka 25-50 g,
• Ayisikilimu - kuchokera 20 g,
• Ma cookie - 20-50 g
• Maswiti - kuchokera 50 g,
• Ketchup ndi misuzi yamasitolo - 10-30 g,
• Chimanga chokazinga - kuchokera ku 4 g,
• Soseji zosuta, chiuno, ma ham, soseji - kuchokera 4 g,
• Chokoleti cha mkaka wamkaka - 35-40 g,
• Gulani kvass - 50-60 g,
• Mowa - 45-75 g
• Macaroni - 3,8 g
• Yogurt - 10-20 g,
• Tomato watsopano - 3.5 g,
• Nthochi - 15 g
• Ndimu - 3 g
• Strawberry - 6.5 g
• Rasipiberi - 5 g
• Apricots - 11.5 g
• Kiwi - 11.5 g
• Maapulo - 13-20 g,
• Mango - 16 g

Zakumwa za Carbonated zilinso ndi shuga wambiri, zomwe zomwe, ngakhale pang'ono, zimatha kupitilira masiku onse kwa munthu wamkulu:

• Coca Cola 0,5 L - 62,5 g,
• Pepsi 0.5 L - 66.3 g,
• Red Bull 0,25 L - 34,5 g.

Momwe mungachotsere shuga

Kuchotsa kusuta kwa shuga, monga wina aliyense, kuyenera kuchitika magawo. Kupanda kutero, thupi, lomwe limazolowera kwambiri shuga patsiku, mosadziwika kuti sililandira shuga wambiri, limakhala ndi chofooka komanso kusachita chidwi. Chithandizo choterechi chimakhala chopsinjika kwambiri kwa munthu, komanso chitha kubweretsa mkwiyo ndi nkhawa yayikulu.

Kuti muchepetse magazi m'thupi la shuga wowopsa, muyenera kutsatira malamulowa:

1. Thirani shuga mu kapu musanatsanulire zakumwa. Nthawi yomweyo, kwa masiku onse a 2-3, muchepetse shuga omwe amathiridwa ndi 0,5 tsp. Mutha kudzipusitsa poyambira kutsanulira supuni zamtundu wanthawi zonse mu chikho, kenako ndikungotenga theka la supuni kuchokera pamenepo. Pakatha masiku awiri atatu, supuni 1.5 za shuga zimatsanuliridwa mu chikho ndipo supuni 0,5 zimachotsedwanso.
2. Dziwani gwero lalikulu la shuga, ndikuyamba pang'onopang'ono kugwiritsa ntchito kwake. Nthawi zambiri, zinthu ngati izi ndimakumwa okoma a kaboni, chokoleti, maswiti ndi shuga owonjezeredwa tiyi ndi khofi.
3. Kulakalaka kudya maswiti kumawonjezera ndikusowa kwa mavitamini m'thupi. Kuti muthane ndi vutoli, ndikofunika kuyamba kugwiritsa ntchito mavitamini. Kuti muthane ndi vuto la shuga, ndikofunikira kubwezeretsanso magnesium, ayodini, mavitamini B6, C ndi D.
4. Imwani osachepera 1.5-2 malita a madzi masana. Mafuta amathandizira kuchotsa poizoni m'thupi ndikuchotsa njala.
5. Kupukuta mano anu m'mawa ndi madzulo ndi mano opukutira, ndipo mutatha kudya, musanadye maswiti, muzimutsuka pakamwa panu ndi zimbudzi zapadera. Mutatha kugwiritsa ntchito izi, maswiti amawoneka osasangalatsa pa kukoma.
6. Gona maola 8 patsiku. Kugona mokwanira kumathandizira kukhala bwino ndipo kumachepetsa chidwi cha maswiti.
7. Yesani kudya zamasamba, zipatso ndi nyama yokhala ndi shuga wopanda mkaka ndi zinthu zamafuta. Komabe, simuyenera kugwiritsa ntchito zinthu zomwe zimaphatikizapo zotsekemera za aspartame. Izi zimasokoneza minyewa ya mtima ndi kapamba.

Pokana kukokomeza kudya maswiti, tikulimbikitsidwa kuisintha ndi mabwalo ang'onoang'ono a 2-3 a chokoleti chamdima ndi zipatso.

Kugwiritsa ntchito shuga kwambiri ndiye mliri wazaka za m'ma 2000 zino.

Kuchuluka kwa zinthu komanso kupezeka mosavuta kwa zinthu zamafuta ochulukirapo zomwe zimapangitsa kuti pakhale mowa wopanda malire, zomwe zimawonongera thupi.

Mabungwe otsogola padziko lonse lapansi amagwiritsa ntchito madola mamiliyoni ambiri pakufufuza, pamaziko a momwe zakudya zina zimachokera, kuphatikiza shuga wa azimayi omwe amapezeka tsiku lililonse.

Monga lamulo, akazi onse ndi dzino labwino kwambiri.Chifukwa cha chikhalidwe chawo, amatha kukhala osavuta kutengera maswiti komanso mphamvu yotsata thanzi lawo.

Wina sangathe kudzikana yekha, wina sangayerekeze moyo popanda chokoleti, kupatsa wina zakudya. Kudya maswiti ochulukirachulukira, ndikufuna zochulukirapo komanso kuti ndisaswe mzerewu.

Chowonadi ndi chakuti thupi laumunthu silinasinthidwe kuti lizitenga milingo yayikulu yama chakudya osavuta. Chifukwa cha kuyamwa mwachangu kwa sucrose, kuchuluka kwa glucose m'magazi kumakwera kwambiri, insulin imamasulidwa.

Zotsatira zake, zotsatira za "chakudya cham'mimba" zimachitika. Kuchokera pakuwona kwa thupi, zinthu zonse zomwe zimalandiridwa zimatengedwa mwachangu kwambiri ndipo zimafunikirabe. Kulandila gawo latsopanoli kumayambitsanso kufooka kwina, mwakutero kupanga gulu loyipa. Ubongo sutha kumvetsetsa kuti kwenikweni mphamvu zatsopano sizimafunikira ndipo zimapitilira kuwonetsa.

Kuphatikiza apo, shuga imakhudza dongosolo la dopamine la malo osangalatsa a ubongo, ndikupangitsa zotsatira zofanana ndi kugwiritsa ntchito opiates. Chifukwa chake, pamlingo wina wake, kugwiritsa ntchito mopitirira muyeso kuli ngati mankhwala osokoneza bongo.

Gulu lachiwopsezo limaphatikizapo anthu omwe amamva kuchepa kwa shuga m'magazi.

Nthawi zambiri izi zimachitika chifukwa cha chibadwa cha thupi ndipo sichizindikiro cha kufooka kapena kumasuka.

Kutsika kwa shuga m'magazi kumapangitsa kuti masinthidwe amtundu, omwe amapangitsa kuti ubongo ukhale wofunafuna maswiti, omwe angathandize pakupanga mahomoni achisangalalo serotonin ndipo potero amawongolera vutoli.

Wopanda kupha

Kugwiritsa ntchito shuga pamiyeso yambiri kumayambitsa kusokonezeka kambiri pakugwira ntchito pafupifupi thupi lonse.

Kufooka kwa chitetezo chokwanira kumachitika, kugaya kwa michere kumachepa, kupsinjika kwa maso, glucose ndi insulin kuchuluka, malo abwino a matenda a fungus amapangidwa, kusintha kokhudzana ndi zaka kumathandizira.

Poyerekeza ndi kumbuyo kwa zovuta izi, matenda amtundu amakula nthawi yayitali: matenda, atherosclerosis ndi nyamakazi, matenda a shuga komanso khungu lotupa.

Zakudya za tsiku ndi tsiku za akazi

Malinga ndi World Health Organisation, kuchuluka kwa shuga patsiku kwa azimayi ndi 25 g (5%), okwanira kuvomerezeka ndi 50 g (10%).

Manambalawa ndi ofanana ndi supuni 6 ndi 12. Manambala omwe amaperekedwa m'mabereki amapezeka pazakudya zonse zomwe zimadyedwa ndi mkazi masana.

Mwachitsanzo, kwa mkazi, avareji ya tsiku ndi tsiku amakhala ma calories 2000. Mwa awa, shuga sangawerengere zosaposa 200 kcal (10%). Ngati tikukumbukira kuti mu 100 g shuga pafupifupi 400 kcal, ndiye kuti amapezeka pafupifupi 50 g. Tiyenera kukumbukira kuti iyi ndi kuchuluka kwa shuga komwe kumamwetsedwa, kuphatikiza zomwe zili muzinthuzo, osati kuchuluka kwa shuga.

Nthawi zambiri shuga patsiku azimayi amatha kusiyanasiyana kutengera magawo a thupi. Chifukwa chake, azimayi omwe akuchita nawo masewera olimbitsa thupi ndikukhala ndi moyo wotanganidwa amatha kudya ma calorie ambiri osavulaza thanzi, chifukwa adzawotchedwa mwachangu. Ngati atopa kapena atakhala onenepa kwambiri, ndibwino kusiya kotheratu kugwiritsa ntchito mankhwala omwe ali ndi shuga.

Zakudya zobisa shuga

Azimayi nthawi zambiri samazindikira kuti pali shuga wina wopezeka pazinthu zina. Chifukwa chake, ngakhale kuyesera kudya moyenera, amapitiliza kudya zakudya zopanda pake.

Zopangira shuga zapamwamba ndizophatikiza:

• zopumira mwachangu: granola, custard oatmeal, cornflakes, matumba osenda, etc.,
• misuzi yamitundu yonse (kuphatikizapo ketchup ndi),
• sosi yophika ndi yophika,
• ophika buledi ndi zoperekera zida,
• mankhwala omalizidwa
• zakumwa (kuphatikiza zakumwa zoledzeretsa): timadziti, msuzi wokoma, mowa, zakumwa zoledzeretsa, vin zotsekemera, etc.

Makanema okhudzana nawo

Ndi zakudya ziti zomwe zimakhala ndi shuga obisika kwambiri? Yankho mu kanema:

Ndikotheka kuthana ndi shuga wambiri.Pali njira zambiri komanso njira zambiri zopewera kuyesedwa komanso kulimbitsa njanji. Mpaka pano, matebulo apadera a shuga mu zakudya, zowerengera zowerengera zakudya zamasiku onse, ndi zina zambiri zomwe zalembedwa. Kutsogolera moyo wathanzi ndizothandiza komanso zamawonekedwe, kotero simuyenera kuchedwetsa kusintha kwakanthawi. Ngati muwerenga nkhaniyi, mwina mudaganiza zofunikira pakusintha kena kake. Izi zikutanthauza kuti zimangotengera njira zochepa zakutsogolo.

Shuga ndi chakudya chotsekemera chophatikiza ndi mafuta osungunuka. Mashuga osavuta amatchedwa monosaccharides ndipo amaphatikiza shuga, amenenso amatchedwa dextrose, fructose ndi galactose. Disaccharides (sucrose kapena shuga ya patebulo) amakonda zakudya. Zinthu zopangidwa ndi mankhwala osiyanasiyana zimatha kukhala ndi kutsekemera, koma sizodziwika ngati shuga. Zina mwazomwe zimagwiritsidwa ntchito ngati shuga kapena chosakomera chongopanga.

Muyezo wa shuga patsiku - 50 magalamu

Malinga ndi malangizo a World Health Organisation, kudya tsiku lililonse shuga kwa munthu wamkulu (wamwamuna kapena wamkazi) wokhala ndi index yolozeka yamthupi (BMI) kuyenera kukhala kosakwana 10% ya kuchuluka kwa zopatsa mphamvu za tsiku ndi tsiku kapena pafupifupi magalamu 50 (supuni 12). Kuchepetsa chizindikirochi kukhala 5% kumabweretsa zowonjezera ku thanzi la munthu.

Bukuli likuchokera pa kuwunika kwa umboni waposachedwa wa sayansi pankhani ya kunenepa kwambiri kapena kunenepa kwambiri. Mwachitsanzo, kafukufuku akuwonetsa kuti ana omwe amamwa mankhwalawa tsiku lililonse amakhala onenepa kwambiri kuposa ana omwe amamwa nthawi ndi nthawi. Kuphatikiza apo, kudya shuga wopanda ufulu pamwamba pazomwe amalimbikitsa kumawonjezera chiopsezo cha kuwola kwa mano ndi mavuto a mano.

Shuga Wosaoneka

Kukondwerera Chaka Chatsopano ndi nthawi yomwe mashopu am'malo ogulitsa ndi chokoleti mumayala owoneka bwino, ndipo aliyense akuphika mozungulira. Gome la Chaka Chatsopano komanso tchuthi cha nthawi yachisanu sichingathe kuchita popanda kuchuluka kwa maswiti. Kodi mungadye shuga wambiri popanda vuto la thanzi? Kodi malangizo amachokera kuti athetse shuga kwathupi lonse? Ndipo shuga iti kuti musankhe ngati simunakonzeka kukhala ndi moyo wopanda shuga?

Kodi shuga onse ndiofanana?

Nthawi zina zimakhala zovuta kumvetsetsa kuchuluka kwa shuga omwe amatha kudya tsiku lililonse popanda kuvulaza thanzi lanu. Kuphatikiza apo, ndikofunikira kuti timvetsetse bwino kusiyana pakati pa shuga omwe timatsanulira kuchokera m'thumba ndi shuga lachilengedwe mumasamba ndi zipatso.

Izi ndi zinthu zosiyana kwathunthu. Mafuta a tebulo ndi omwe amachokera pakupanga mafakitale ndipo alibe chochita ndi shuga lachilengedwe, lomwe limakhala ndi madzi ambiri, fiber ndi michere yambiri yomwe imapindulitsa thupi.

Iwo omwe amayang'anira thanzi lawo mosamala ndipo akufuna kuti achepetse thupi ayenera kusankha njira yachiwiri ndikudalira shuga momwe alili.

Kudya kwa shuga

Kutengera ndi deta yomwe idasonkhanitsidwa mchaka cha 2008 ku America, munthu wamba amadya shuga wambiri wama kilogalamu 28 pachaka. Mbale yazipatso ndi zakumwa za kaboni sizinaphatikizidwe pazowerengera, zomwe zikuwonetsa kuti kuchuluka kwa shuga sikunyozedwe.

Nthawi yomweyo, zidaganiziridwa kuti mtengo ndi kuchuluka kwa zinthu zotsekemera zomwe zimadyedwa zinali magalamu 76.7 patsiku, omwe ali ofanana ndi supuni 19 ndi zopatsa mphamvu 306. Titha kunena kuti ndi chizolowezi kapena mlingo wa tsiku ndi tsiku wa munthu.

M'zaka zaposachedwa, zakhala zofunika kuti munthu azidya moyenera, ndipo anthu akuchita chilichonse kuti achepetse kumwa kwa shuga, koma kuchuluka kwake sikuli kovomerezeka. Palibe chovuta kunena kuti anthu anayamba kumwa zakumwa zochepa za shuga, zomwe sizingosangalatsa, ndipo kuchuluka kwake kwa masiku onse kukutsika.

Komabe, kugwiritsidwa ntchito kwa shuga granated kumadalirabe, zomwe zimayambitsa kukula kwa matenda ambiri, komanso kuchuluka kwa zomwe zilipo. Shuga wambiri mu chakudya amabweretsa matenda otsatirawa:

• matenda ashuga
• kunenepa
• matenda a mtima
• mitundu yotupa yamatumbo,
• vuto la mano
• kulephera kwa chiwindi.

Momwe mungadziwire kuchuluka kwa shuga?

Sukulu Yophunzira za Matenda a Mtima inachititsa maphunziro apadera omwe anathandiza kukhazikitsa shuga wambiri kuti amwe. Amuna amaloledwa kudya ma calorie 150 patsiku (omwe amafanana ndi supuni 9 kapena magalamu 37,5). Kwa akazi, kuchuluka kumeneku kumatsitsidwa ndi ma calories 100 (supuni 6 kapena 25 magalamu).

Kuti tilingalire bwino ziwonetserozi zowoneka bwino, ziyenera kudziwika kuti mu kachitini kamodzi kakang'ono ka Coca-Cola padzakhala zopatsa mphamvu zokwanira 140, ndipo mu Snickers bar - ma calorie a 120 a shuga, ndipo izi ndizosiyana kwambiri ndi momwe anthu amamwa shuga.

Ngati munthu akuwunika mawonekedwe ake, ali wokangalika ndi woyenera, ndiye kuti shuga yambiri yodyedwa sikungamupweteke, chifukwa ma calories awa amatha kuwotchedwa mwachangu.

Pamafunika kulemera kwambiri, kunenepa kwambiri kapena matenda a shuga, muyenera kupewa zakudya zokhala ndi shuga ndikudya zakudya zokhala ndi shuga zokwanira kawiri pa sabata, koma osati tsiku lililonse.

Omwe ali ndi mphamvu amatha kusiya zakudya zomwe zimakhala ndi shuga. Zakumwa zilizonse zopangidwa ndi kaboni, zophika kapena zakudya zosavuta zimakhala ndi shuga ndipo zimawononga thanzi lanu.

Kwa thanzi lanu ndi chitetezo chanu, ndibwino kudya zakudya zosavuta. Ndi chakudya chophatikizira mono chomwe chingathandize kuti thupi likhale labwino.

Kodi mungalimbane bwanji ndi mayeserowo?

Amankhwala amati zakumwa za shuga ndi chakudya zimatha kuyambitsa magawo omwewo a ubongo wa munthu monga mankhwala osokoneza bongo. Ichi ndichifukwa chake anthu ambiri satha kuiwongolera ndikudya maswiti mosapanda malire.

Njira yokhayo yotulukamo ndikuchepetsa kwambiri shuga. Pokhapokha pokha pokha pomwe tingalankhule zakuchotsa kudalira kwatsamba.

Momwe mungasinthe?

Pofuna kunyenga m'mimba mwanu, mutha kuyesa kumwa madzi oyera okha osawonjezera zotsekemera. Kukhala bwino kukana tiyi wokoma, khofi ndi koloko. M'malo mwa zakudya zotsekemera zosafunikira kwa thupi, muyenera kusankha zomwe zimaphatikizapo ndimu, sinamoni, ginger kapena amondi.

Mutha kusiyanitsa zakudya zanu pogwiritsa ntchito luso lanu komanso luso lanu. Pali maphikidwe ambiri omwe amaphatikizapo shuga. Ngati mukufunitsitsadi, mutha kuwonjezera pazakudya zachilengedwe za shuga wamafuta - Tingafinye masamba a stevia kapena.

Zakudya za shuga ndi zosavuta

Njira yabwino yothanirana ndikusiya shuga ndikuchoka kwathunthu kugwiritsa ntchito zakudya zosavuta. Ndikofunika kukhutiritsa maswiti anu ndi zipatso, zipatso, ndi masamba okoma. Zakudya zotere zimatha kudyedwa mulingo uliwonse ndipo sizimapereka kuwerengera kwama calories komanso kuwerenga kosalekeza kwa zolembera ndi zolemba.

Ngati, komabe, palibe njira yoti mungachotsere zinthu zotsirizidwa, ndiye muyenera kuziisankha mosamala momwe mungathere. Choyamba, ndikofunikira kumvetsetsa kuti shuga imatha kutchedwa mosiyanasiyana: sucrose, shuga, glucose, madzi, ndi zina.

Muyenera kuti musagule katunduyo mndandanda wazinthu zomwe shuga ndi yoyamba. Simungasankhe chinthu chotsiriza ngati chili ndi shuga wambiri.

Kuphatikiza apo, ndikofunikira kulabadira shuga wathanzi, mwachitsanzo, uchi, agave, komanso shuga ya coconut yachilengedwe yatsimikizira kukhala yabwino kwambiri kuchokera pamalingaliro azakudya.