Dziwani kuti musapeze mavuto azaumoyo: kuchuluka kwa shuga patsiku kwa bambo ndi zotsatirapo zake

Shuga ndi imodzi mwazakudya zowonjezera zokoma kwambiri. Komabe, zochuluka kwambiri, kuphatikiza chakudya cham'mimba kumeneku kumatha kuvulaza thupi, mawonekedwe a kunenepa kwambiri komanso kusagwira bwino ntchito kwa ziwalo ndi machitidwe a thupi. Ndipo poganiza kuti mafuta amtundu womwewo amapezeka muzakudya zambiri, ndikofunikira kudziwa shuga zomwe zimachitika tsiku lililonse kwa munthu wamkulu komanso mwana, komanso kuchuluka kwa chakudya chamagulu omwe amapezeka mu chakudya chokhazikika.

Monga mankhwala ena aliwonse, shuga imatha kubweretsa phindu mthupi. Panthawi imodzimodzi, ndikofunikira kudziwa kuti makhwalala amtundu wa shuga amakhala ndi mbewu zazing'ono zambiri. Izi mbewu ndi sucrose, zomwe zikuphatikiza zinthu ziwiri:

Mthupi la munthu, glucose amawonongeka ndikugwiritsidwa ntchito ngati mphamvu. Nthawi yomweyo, imakwaniritsa zoposa 80% ya mphamvu ya thupi. Fructose amagwiritsidwanso ntchito kupanga mphamvu, koma zisanachitike, chiwindi chimasinthira kukhala mamolekyulu amafuta. Ngati kuchuluka kwa shuga m'thupi ndikokwanira, fructose imasinthidwa ndi chiwindi kukhala mamolekyulu amafuta ndikusungidwa ngati gwero lamphamvu lamphamvu. Ngati ndi kotheka, mamolekyuwo amasinthidwa mwachangu kukhala glucose.

Glucose imakhala ndi phindu lalikulu:

Chimalimbikitsa kugwira ntchito bwino kwa chiwindi, kuthandizira kupatulira ndikuchotsa poizoni m'thupi,
Imakhala yowonjezera kupanga kwa serotonin, yomwe imayang'anira kusangalala bwino komanso mkhalidwe wabwino.
Zimathandizira kufalikira kwa magazi muubongo ndi chingwe cha msana, kuteteza kukula kwa matenda a sclerosis
Zimapatsa mphamvu thupi.

Kuphatikiza pa zabwino zambiri, shuga amatha kuvulaza thupi:

Shuga akamwedwa, tinthu tating'onoting'ono timangokhala m'mkamwa ndi m'mano. Tinthu timeneti timadyetsedwa mwachangu ndi mabakiteriya, omwe, akachulukana, amaweta ma secrete omwe amawongolera enamel,
Zimathandizira kuwonjezera kuchuluka kwa cholesterol m'thupi, ndikupangitsa kukula kwa atherosulinosis ndi thrombophlebitis,
Amapereka kuchuluka kwamafuta, komwe kumabweretsa kunenepa kwambiri,
Zimathandizira kulephera kwa kapamba, chifukwa chomwe kagayidwe kachakudya mthupi kamasokonezeka. Nthawi zina, ndizotheka kupondereza njira zopangira insulin komanso kukula kwa matenda a shuga.
The zimachitika thupi lawo siligwirizana. Nthawi zambiri, matenda a m'matumbo amawonekera chifukwa cha kuperewera kagayidwe.

Ndikofunika kudziwa kuti kwa shuga wamano okha ndizovuta ngakhale kuchuluka kwake. Nthawi zina, mavuto azaumoyo amayamba pokhapokha shuga amamwa kwambiri kuposa tsiku, ndipo nthawi yomweyo munthuyo amakhala moyo wongokhala, komanso amakhala ndi mphamvu zochepa.

Komabe, kwa okonda maswiti, pali ngozi ina. Kwa anthu ambiri, kugwiritsa ntchito shuga pafupipafupi, makamaka ngati kuphatikiza masiku onse kumapititsidwa ndi ma saponi angapo, kumatha kuyambitsa chizolowezi ngati mankhwala. Kudya maswiti ambiri, chifukwa chogwiritsa ntchito serotonin, kumabweretsa chiwonjezero.

Komabe, mizimu yayikulu imatsika msanga, popeza glucose ndi chakudya chamafuta ochepa. Pankhaniyi, munthu amayamba kumva kusweka. Pang'onopang'ono, munthu amafuna kuti azikhala wosavuta komanso wosangalala, ndipo shuga amayamba kumizidwa mu kuchuluka kosalamulirika.

Chizindikiro cha kusuta kwa shuga ndikusakhutira komanso kukomoka masana ngakhale mutadya, palibe mchere wambiri.

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 a zaka 19 mpaka 30, shuga omwe amakhala nawo tsiku lililonse ndi 30 g (6 tsp), 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 kwa mphindi zosachepera 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:

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.
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.
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.
Imwani osachepera 1.5-2 malita a madzi masana. Mafuta amathandizira kuchotsa poizoni m'thupi ndikuchotsa njala.
Kupukuta mano anu m'mawa ndi madzulo ndi mano a timbewu tonunkhira, ndipo mutatha kudya, musanadye maswiti, muzimutsuka pakamwa panu ndi mano apadera. Mutatha kugwiritsa ntchito izi, maswiti amawoneka osasangalatsa pa kukoma.
Gona maola 8 patsiku. Kugona mokwanira kumathandizira kukhala bwino ndipo kumachepetsa chidwi cha maswiti.
Yesani kudya zamasamba, zipatso ndi nyama yokhala ndi shuga wopanda mkaka ndi zinthu zopangidwa mkaka. Komabe, simuyenera kugwiritsa ntchito zinthu zomwe zimaphatikizira ndi aspartame sweetener. 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.

Njira yochepetsera thupi imatanthawuza zakudya zoletsa. Pokonzekera bwino chakudya chamagulu, muyenera kudziwa kuchuluka kwa shuga omwe mumatha kudya patsiku kuti muthe kusintha thupi popanda zovuta.

Shuga ndi Slimming

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

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

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

Kunenepa Kwambiri

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

Mlingo wa shuga

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

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

Kuletsa zakudya

Zotsatira zodziwika ndi zotsatirazi ndizomwe zili zoletsedwa:

shuga wonenepa
kuphika kulikonse
pafupifupi mitundu yonse ya chimanga.

Zotsatirazi ziyenera kuchotsedwa kapena kuchepetsedwa:

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

Kumwa regimen ndi chakudya chopanda chakudya chamafuta

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

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

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

Musanagulitsenso mwana wanu chokoleti kapena thumba la chokoleti, tiyeni tiganize kuchuluka kwa shuga komwe mwana angapatse patsiku?

Chimodzi mwa zinthu zofunika kwambiri padziko lapansi:

Kodi ana angatenge shuga wambiri motani patsiku?

Pali nthano ziwiri za shuga zomwe zimasintha padziko lapansi:

wina akuti shuga ndi woipa ndipo mutha kuchita popanda ilo,
wina akutsimikizira kuti popanda shuga, thupi limakumana ndi mavuto ena omwe amadzetsa mavuto akulu.

Choonadi, monga nthawi zonse, chiri "kwinakwake pafupi." Tiyeni tiwone: Kodi timapindula chiyani chambiri pogwiritsa ntchito shuga - kuvulaza kapena kupindula?

Kodi shuga limavulaza mwana?

Zachidziwikire, kuvulaza chifukwa chomwa shuga ndikuwonekeratu:

Shuga akamalowetsedwa ndi thupi, calcium imatsukidwa m'mafupa, ndikupangitsa mafupa komanso kuwola kwa mano (zimatsimikiziridwa kuti panthawi ya nkhondo kunalibe pafupifupi caries mu chiwerengero cha mayiko omenyanawo omwe ali ndi vuto la shuga).
Shuga limasandulika kukhala glycogen ndipo, ukakulitsidwa, umalowa m'mafuta.
Shuga amachititsa kuti anthu azidandaula za njala, chifukwa kuchuluka kwa insulin ndi shuga kumawonjezeka - izi zimapangitsa kuti munthu adye kwambiri.
Shuga wambiri amawonjezera ngozi ya stroko komanso mtima.
Shuga ndiye, ndi mankhwala omwe amayambitsa chizolowezi chomwa kwambiri maswiti.
Maswiti amatsogolera ku ukalamba wam'mbuyo chifukwa cha ma free radicals omwe amadziunjikira m'thupi - chifukwa chake, khungu limataya kulimba ndi kutanuka, makwinya amawoneka.
Shuga amachepetsa chitetezo cha mthupi, zomwe zimayambitsa chiwopsezo cha matenda ashuga.
Shuga amachepetsa chiyembekezo chokhala ndi moyo.

Ndikupatsani fanizo limodzi.

Pofuna kudabwisa mtsogoleri wachikale uja, anthu okhala m'mudzi umodzi adamuuza kuti ayese tiyi ndi shuga. Mkuluyo atamwa, anafunsa malingaliro ake. Anayankha kuti: "Mwawononga zinthu ziwiri - tiyi ndi shuga."

Kodi shuga ndimwana wanji?

Ndiye mwana angadye shuga wambiri masana ndi mtundu uti? Oddly mokwanira, koma osapindula ndi shuga. Izi zikutanthauza shuga patebulo, yokumba.

Kupatula apo, palinso zachilengedwe, zomwe zimapezeka mumtundu wake wachilengedwe muzinthu zambiri:

Zipatso - mphesa, nthochi, mango, zinanazi, maapulo, kiwi, apricots, avocados, malalanje, mandimu.
Zipatso - rasipiberi, sitiroberi, mabulosi akuda, cranberries, blueberries.
Masamba - kaloti, maungu, beets, kabichi, mbatata, zukini, squash, nyemba, soya, nandolo.
Zakudya za tirigu - tirigu, chakudya, mafuta, barele, mphodza, chimanga.

Thupi limakhala ndi shuga wachilengedwe chokwanira, ndipo silifunikira shuga wina wamafuta. Ngati wina alibe maswiti, idyani uchi, koma ingokumbukirani kuti mumapezeka ma calories ambiri.

Chenicheni chakuti shuga imathandiza ubongo kugwira ntchito sikuti ndi nthano chabe, chogawidwa kwambiri ndi opanga chakudya. Ndikopindulitsa kwa iwo kuti apange kudalira shuga kwa anthu kuti achulukitse kuchuluka kwake. Chifukwa chake, amawonjezera shuga kulikonse komwe kungatheke komanso kosatheka, koma nthawi yomweyo "kuiwala" kutchula pamndandanda monga gawo la zopangidwazo. Musapusitsidwe.

Mlingo Wofulumira wa Zakudya Zam'madzi

Funso la kuchuluka kwamasamba omwe mumayenera kudya tsiku lililonse kwa munthu (mwamunayo) kuti muwonetsetse momwe njira yamoyo imagwirira ntchito ndiyothandiza monga kale.

Makamaka m'moyo wamakono ndi kuchepa kwa zochitika zolimbitsa thupi komanso zina zakuphwanya mfundo zaumoyo wathanzi.

Funso la kuchuluka kwa zomwe bambo amafunikira kudya shuga patsiku kuti akwaniritse zofunika zonse zamagetsi, pomwe sizipangitsa kuwonongeka kwa thupi, tidzayankhidwa mwatsatanetsatane pansipa.

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 chomwe pamakhala kutulutsa mphamvu kofunikira kuti zitsimikizire njira zonse za endothermic metabolic (ndiye kuti, zomwe mphamvu zimafunikira - kuchuluka kwakukulu kumachitika mu kagayidwe ka anthu).

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 amafunikiradi kupanga ATP ndikupeza mphamvu kumachokera kuzinthu zina zonse zamalonda.

Magulu aanthu omwe shuga amatsutsana nawo

Magulu a anthu omwe kugwiritsa ntchito shuga amatsutsana amaphatikizidwa:

mtundu 1 odwala matenda ashuga. Odwala awa ayenera kulandira insulin nthawi zonse ndikuwunika kuchuluka kwa shuga m'magazi awo. Kugwiritsa ntchito maswiti kumawonetsedwa pokhapokha kuchuluka kwa insulin kutsika kwambiri. Kupanda kutero, pamakhala chiopsezo chotenga hyperosmolar coma - chikhalidwe chofunikira kuchipatala mwachangu. Chokha kupatula pamenepa ndi zinthu zomwe zimapangidwa pogwiritsa ntchito fructose, ndipo ngakhale pamenepo, zochepa,
odwala onenepa. Monga tafotokozera pamwambapa, munthu akayamba kudya shuga masana, amasintha msanga. Chifukwa chake onse amene akufuna kuchotsa mapaundi owonjezera ayenera kuyiwalako zamaswiti mpaka kalekale,
odwala matenda oopsa komanso anthu odwala matenda a mtima. Popeza kuti kilogalamu yowonjezera iliyonse imakhala chifukwa chowonjezera mwayi wamavuto amtima, kugwiritsidwa ntchito kwa maswiti a gulu ili la odwala kumatsutsana kwambiri.

Kupanga menyu womwe ungakwaniritse zosowa zonse za shuga popanda kuvulaza thanzi

Othandizira azaumoyo amalimbikitsa kuti azitsatira zakudya zomwe anthu azidya nthawi zisanu, zomwe zimaphatikizapo chakudya cham'mawa, nkhomaliro, nkhomaliro, chakudya chamadzulo ndi chakudya chamadzulo.

Amaloledwa kugwiritsa ntchito compote kuchokera ku zipatso zouma kapena zakudya zamafuta, komanso zopaka mkaka.

Magalasi amodzi a compote kapena kefir amakwaniritsa zosowa za thupi la mwamunayo chifukwa chosowa shuga (ndipo simukufunika kuwonjezera shuga pamenepo). Mvetsetsani bwino, pakupanga zipatso mumakhala zotulutsa zambiri, zomwe, zikaphikidwa, zimagawa glucose ndi fructose. Tsopano ndikosavuta kulingalira chifukwa chake kupangika kwa zipatso kumakhala kokoma ngakhale osawonjezera shuga.

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%, motero zotulukapo zake zomwe zimagwiritsidwa ntchito ndimasiyana ndi zomwe zimawonedwa ndi "kulakalaka" kwa maswiti. Ndipo komabe - kwenikweni, palibe phindu kuchokera ku uchi. Mosiyana ndi malingaliro a ochiritsa "odziwika bwino" kwambiri.

Milandu pamene lokoma imaloledwa

Mbali yayikulu ya shuga (monga mafuta ena onse "othamanga") ndikuti imaphwanyaphwanyaphwanyidwa thupi lake, ndipo mphamvu zomwe zimalandiridwa chifukwa chazovuta zama metabolic zimayenera kugwiritsidwa ntchito nthawi yomweyo kuti zisamadzere mafuta. Kupanda kutero, kulemera kwanu kumatsimikiziridwa.

Chifukwa chakuti bambo, wodya maswiti, osawononga mphamvu yake pompopompo, amadzipatsa thumba lokhala ndi adipose.

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

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.

Kodi ndingadye 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:

Zakumwa zozizilitsa kukhosi: zakumwa zotsekemera ndizabwino kwambiri ndipo ziyenera kupewedwa ngati mliri.
Mchere wa zipatso: izi zitha kudabwitsidwa, koma misuzi yazipatso imakhala ndi shuga wofanana ndi zakumwa za kaboni!
Maswiti ndi maswiti: ndikofunikira kuchepetsa kwambiri kugwiritsa ntchito maswiti.
Zopangira buledi: makeke, makeke, ndi zina. Amakonda kukhala ndi shuga komanso mafuta ochulukirapo.
Zaamphaka zipatso mu madzi: m'malo mongotola zipatso zatsopano.
Zakudya zamafuta zomwe zimakhala ndi mafuta nthawi zambiri zimakhala ndi sucrose yapamwamba kwambiri.
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, Tingafinye wa almond, vanila, ginger kapena mandimu.

Zingati zakudya ndi zakumwa

Chakudya ichi chimawonjezeredwa pafupifupi mitundu yonse yazakudya ndi zakumwa kuti athandize kukoma kwawo 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 zopanda michere. 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, glucose, 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, zopatsa mphamvu kuchokera ku maswiti zimasowa mtengo wocheperako, ndipo pali zakudya zina zokumana ndi zofuna zanu zopatsa thanzi.

Ndizovuta kukhulupirira, koma anthu amadya pafupifupi ma kilogalamu 25 a shuga pachaka! Ndipo izi zimaperekedwa kuti mudzadya magalamu 70 okha patsiku. Sukhulupirira? Kenako mudzionere nokha:

Imwani pafupifupi shuga tsiku lililonse, 70g. Timalandira:

Patsiku lililonse - 70g, sabata - 490g, mwezi - 2100g, chaka - 25,5 KG !

Chifukwa chiyani kwenikweni magalamu 70? Tiyerekezere kuti mumamwa tiyi katatu patsiku, ikani supuni ziwiri zokha za shuga m'malowo (popanda phiri = 12 g.) Timalandira - 36 g.Koma, zoona, zonse sizitenga shuga mmodzi, chifukwa chake, onjezani ma cookie (30g) + mkate (4g) apa, timapeza - 70 magalamu! "Masipuni atatu a uchi (omwe ali ndi phirili) ali ndi shuga omwe amapezeka tsiku lililonse." Monga mukuonera, izi sizambiri, ndipo timapatsidwa kuti tonse timakonda kudya maswiti, komanso ambiri (zakumwa, masikono, yoghurts, ayisikilimu, ndi zina). ,, ndipo muyenera kuwonjezera apa shuga pazochokera kuzinthu zina ndi zipatso zina, ndiye kuti chiwerengerochi chitha kupitilizidwa kawiri. Ndiye titani? 50 kg shuga pachaka ndi thumba lonse! Kodi mukuganiza kuti thupi lanu lingasangalale kwambiri ndi kuchuluka kotero? Chifukwa chake pangani malingaliro anu, ndipo tizingopereka mndandanda wochepa wazotsatira zakumwa kwambiri shuga (mwa njira, zitha kupitilizidwa mpaka 70 point!).

Kodi shuga ndi chiyani?

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

About kuchuluka kwa shuga patsiku

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

Gome ili lili ndi manambala osinthika. M'munda momwe galamu akuwonetsedwa, kuchuluka kwawonetsedwa pafupi ndi iwo, zikutanthauza kuti kuchuluka kwa zonse kuyenera kukhala pansi 10% (mulingo wovomerezeka) kapena 5% (wotsimikizika). Kuchokera kwa iwo kuti mutha kudziwa molondola kuchuluka kwa shuga patsiku lililonse malinga ndi nokha. Mwachitsanzo, kwa bambo, kuchuluka kwa mphamvu zamagetsi patsiku ndi ma 2400 kilocalories, 10% yomwe ikhale 240 kcal. Tinalemba pamwambapa kuti 100g shuga lili

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

Zomwe Zimayambitsa Madzi Akuluakulu a shuga

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

Zakudya zofunikira kuti muchepetse shuga

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

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

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

Sinthani Zinthu: buledi wopanda mkate,

Yesani kusintha shuga ndi sucralose.

Nthawi zonse werengani mwaulemu zomwe zalembedwapo.

Muzipeza nthawi yochita zolimbitsa thupi.

Zomwe Zimayambitsa shuga wa Magazi Otsika

Zakumwa zoledzeretsa.
Umodzi wa thupi.
Zakudya za shuga zakale.
Zakudya zosiyanasiyana.

Zomwe shuga wochepa zingayambitse

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

Chakudya chowonjezera shuga m'magazi (ngati metabolism yachangu)

Pang'onopang'ono (pafupipafupi) idyani (katatu pa tsiku).

Idyani zakudya zamapuloteni ambiri (nthangala ndi mbewu zabwino)

Zakudya zonunkhira zochepa komanso wowawasa.

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

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! Zowonadi izi ndizochulukirapo.

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 achepetse thupi. Zimasinthira shuga kukhala ziwalo kuti zizigwiritsidwa 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, ndikuwonjezera mwayi wokhala ndi 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.

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.
Pewani zakudya zamafuta ochepa. Chifukwa pafupifupi nthawi zonse amakhala ndi shuga, yemwe amagwiritsa ntchito mafuta.
Werengani mndandanda wa zosakaniza. Mukamamwa zakudya zokhazikitsidwa, werengani mndandanda wazosakaniza. Shuga wowonjezeredwa amatha kubisika m'm mayina: fructose, madzi a nzimbe, maltose, balere, etc.
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.
M'malo ndi njira zina zathanzi. Mwachitsanzo, zipatso zokoma - nthochi, mphesa, ma supimmons, 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!

Anthu ambiri sakudziwa, koma thupi la munthu silifunikira shuga woyengedwa. Ngakhale, malinga ndi ziwerengero, aliyense wokhala ku Russia amadya magalamu opitilira 100 tsiku lililonse pafupifupi. zamtunduwu. Pankhaniyi, shuga wovomerezeka patsiku ndimatsika kwambiri.

Kodi mungadye zochuluka motani?

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

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

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

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

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

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

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

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

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

Kukhazikitsa malire

Atazindikira kuchuluka kwa zomwe munthu wamba ayenera kudya, ambiri amadziwa kuti ayenera kudziletsa. Koma vuto ndiloti zotsatira za zakumwa za shuga ndi zinthu zina zokhala ndi shuga ndizofanana ndi momwe zakumwa zoledzeletsa komanso zakumwa zoledzeretsa zimachitikira thupi. Ichi ndichifukwa chake nthawi zambiri anthu sangathe kuchepetsa kudya maswiti.

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

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

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

Kusintha kwa zakudya

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

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

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

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

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

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

Zotsatira zakugwiritsa ntchito mankhwala osokoneza bongo

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

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

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

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

Izi zitha kupewedwa ngati mungakumbukire kudya kwatsiku ndi tsiku.

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

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

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 komanso 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

Onani 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 chilichonse chowonjezedwa.

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.

Mdani Woyera Woyera

Sindinasankhe mutuwu mwangozi.Kwa zaka zambiri, aliyense amatcha "mchere wakufa" mchere. Koma shuga siowopsa m'madyedwe. Ubwino wake wokha ndikuti limapatsa mphamvu thupi lamunthu. Ndipo zotsalazo ndi funso lotseguka.

Makampani ogulitsa shuga, mosasamala kanthu ndi zopangira, amapatsa malonda athu chiphuphu, mafuta osalala komanso oyeretsedwa kwathunthu ku zodetsa zachilengedwe. Chifukwa chake, timalandira mafuta opatsa mphamvu, opatsa mphamvu, opatsa nthawi yomweyo, koma opatsa mphamvu kwakanthawi kochepa.

Ndipo zilibe ntchito kuyang'ana zabwino zina za shuga zoyera. Koma matenda amatha kupezeka.

Choyamba, mano athu amavutika ndi shuga wambiri. Ngati muphatikiza kumwa zakudya zotsekemera ndi zakumwa zomwe sizili bwino ndi ukhondo wamkamwa, ndiye kuti makhola satha nthawi yayitali.

Mafuta owonjezera (ndipo shuga amakhala ndi chakudya chambiri) angapangitse mafuta kuwonjezereka, omwe amasintha kwambiri. Matenda a shuga ndi mitsempha, makamaka atherosclerosis, akuyenda pafupi ndi kunenepa kwambiri. Ndipo kuyambira chomaliza osati ku angina pectoris ndi infarction ya myocardial. Pambuyo pa izi, muyenera kuganizira za izi.

Kuwerengera "zopatsa mphamvu za shuga"

Asayansi aku America zaka 8 zapitazo adapeza kuti America wamba amadya pafupifupi 28 kg wa shuga gran grated chaka chilichonse. Ngati mutalumikiza masamu, mutha kudziwa kuti pafupifupi 76-77 g, kapena kupitilira 300 kcal, amadya patsiku. Ndipo uwu ndi shuga wabwino! Kupatula zakudya zina zomwe zimapereka chakudya chathupi. Kuphatikiza apo, powerengera, magwero amadzimadzi a shuga (timadziti, soda) sanatchulidwe, zomwe zikusonyeza kuti ziwonetserozi sizowonongedwa.

Kuimira kukula kwamavuto, kuyeserera kungachitike. Tenga shuga msuzi ndikuyika mugalasi (pangani piramidi, ikani chithunzi cha geometric - fantasize!). Chidutswa chimodzi chimakhala ndi 5 g shuga. Zotsatira zake ndi pafupifupi zidutswa 15-16. Kodi galasi ikudzaza? Zosangalatsa? Zikuwoneka kuti inde.

Zambiri zikuwonekera bwino za ife tsopano. Kodi pali miyambo yomwe imasiyanitsa kudya kwamtundu wabwino ndikudziwononga nokha? Asayansi ayesa ndikuvomereza.

Amakhulupirira kuti theka lamphamvu laumunthu sayenera kupitirira tsiku lililonse la "shuga" kcal la 150. Izi ndizofanana ndi supuni 9 za shuga, kapena 37.5 g Kwa azimayi, chizolowezi chake chimakhala chocheperako katatu kuposa miyezo yamakono ya kudya kwambiri - 25 g (kapena supuni 6).

Tsukani zakudya zanu

Pali zinthu zingapo zomwe zimapangitsa kuti shuga azikhala ndi zochuluka, komanso nthawi zina zowopsa. Awa ndiopanduka:

Confectionery, maswiti,
Makeke okoma
Masipuni opangidwa ndi mafakitale
Zipatso zamatenda,
Zakumwa zozizilitsa kukhosi
Skim mkaka,
Zipatso zouma.

Ndikufuna ndikuuzeni zambiri zam'magawo awiri omaliza. Sikuti mafuta onse amkaka otsika kwambiri ndi oyipa kwambiri. Komabe, ambiri opanga ma yoghurt opepuka ndi ma curds amatsimikizira makasitomala awo kuti malonda awo amakhala ndi mafuta ochepa (ndipo nthawi zina kusowa kwathunthu) kwamafuta. Ndipo aliyense amaiwala za shuga. Ndipo nthawi zina amapatsidwa ulemu pamalo opangira zinthu.

Mafuta amkaka sakhala owopsa pakachulukitsa (ngakhale opindulitsa) monga shuga wambiri.

Pokhudzana ndi zipatso zouma ziyeneranso kusungitsa malo. Ma apricots owuma, mphesa zouma, ma prunes ndi zakudya zina zouma zimakhala ndi shuga zachilengedwe zomwe sizinadutse kudzera mwa mafakitale otumiza. Sitiyenera kuiwala, komabe, kuyiwalika kuti kupendekera kwawo kuli kwakwambiri.

Chifukwa chake, ndi zipatso zouma ziyenera kusamala kwambiri. Komabe, ali ndi ma microelement ambiri othandiza, omwe amawapangitsa, ngakhale ndi ochepa (mwa kuchuluka kwake), koma chakudya chofunikira.

Timadya moyenera

Tsopano popeza inu, owerenga changa, mukudziwa kuchuluka kwa shuga zomwe mungathe kudya patsiku, mutha kumangodya. Simuyenera kudzigwirira nokha, ndikuchotsa zinthu zonse zokhala ndi shuga muzakudya zanu nthawi imodzi. Zakudya ziyenera kukhala pang'onopang'ono komanso zomasuka m'maganizo. Pamapeto pake, ziyenera kukhala njira yanu yanthawi zonse.

Choyamba, ndikofunikira kuchepetsa kugwiritsa ntchito zomwe tafotokozazi. Malingaliro asanu oyamba ayenera kutha pambuyo pake mufiriji. Zakudya zopanda mafuta ndi zipatso zouma ziyenera kukhala zochepa, osazipatula kwathunthu.

Zakudya za tsiku ndi tsiku ziyenera kukhala ndi zipatso ndi ndiwo zamasamba, zopatsa mphamvu zovuta komanso mapuloteni apamwamba kwambiri. Ndikuuzani mwachidule za gulu lirilonse.

Mwatsopano ndi nkhokwe ya mavitamini ndi mchere. Mashuga achilengedwe omwe amapezeka mkati mwake amakhala ndi nkhawa zochepa. Kuphatikiza apo, CHIKWANGWANI, chomwe chimapezeka nthawi zonse mu mphatso zaminda, chimathandizira kuti shuga amidwe mosavuta komanso pang'onopang'ono.

Zakudya zomanga thupi zovuta kuzimeza zimapezeka mu phala, phala la tirigu wa durum. Zimakhala bwanji zovuta? Tchuthi chawo champhamvu chimapangidwa, motero nthawi yokwanira imadutsa mpaka imawonongeka ndi ma enzyme kupita ku michere yosavuta. Chifukwa chake, shuga wamagazi samakwera kwambiri, koma pang'onopang'ono komanso pang'onopang'ono momwe zinthu zotere zimawonongeka. Zotsatira zake, thupi limapatsidwa mphamvu yayitali, zomwe zimapangitsa kutsika kwa kuchuluka kwa zinthu zomwe zidagwiritsidwa ntchito.

- Imodzi mwa mfundo zofunika kwambiri muzakudya kuti muchepetse kunenepa. Kapangidwe ka mapuloteniwo ndiwakuti thupi limagwiritsa ntchito mphamvu zake zambiri pokonza, zomwe zimapangitsa kuti mafuta azisungidwa. Kuphatikiza apo, kudya mapuloteni komanso michere yambiri kumapangitsa kuti zakudya zizikhala ndi zakudya zochepa.

Ndizo zonse zomwe ndikufuna kunena lero, wowerenga wanga. Mutu wazakudya sutha ndipo mutha kukambirana za nthawi yayitali. Ndikhulupirira kuti mwaphunzira zothandiza kuchokera m'nkhaniyi. Ngati ndi choncho, pitilizani kutsatira bulogu, gawani maulalo ndi abwenzi ndipo musadandaule za zomwe amakonda. Tikuwona posachedwa!

Wodzipereka, Vladimir Manerov

Lembetsani ndikukhala woyamba kudziwa za zatsopano patsamba, patsamba lanu lomwelo.

Shuga nthawi zambiri amakhala nkhani yovuta kwambiri. Mpaka kumayambiriro kwa zaka za XXI. akatswiri analimbikitsa kuti azidya mosamala. Gwirizana, sipangakhale lingaliro lopanda pake komanso lopanda pake. Koma pamsonkhano wa 57 wa World Health Organisation mu 2004, malire a anthu omwe amamwa mowa osavulaza adalengezedwa. Zowona, sanakhale chuma cha anthu wamba, kapena chiwongolero chogwira ntchito kwa asing'anga ndi opanga mankhwala. Chifukwa chiyani?

Choyamba, kuyamikiraku sikunali kotheka kwenikweni. Akatswiriwo sanatiuze kuchuluka kwa magalamu, magawo kapena supuni za "imfa yoyera" zomwe ndizovomerezeka. Adangolangiza kudya shuga wambiri kuti osaposa 10% yazakudya zonse zatsiku ndi tsiku azilowa mthupi lathu. Kodi shuga ndi weniweni bwanji? Kuti muthane ndi vutoli mosadziwika bwino, muyenera kukhala katswiri, choncho AiF yakonzekera yankho lokonzekera owerenga ake, omwe mungapeze pagome.

Lobby - Mphumi

Koma chifukwa chachikulu chomwe chitsimikiziro cha WHO sichinakhale chuma cha dziko lapansi chiri m'malo okwerera shuga. Ndizodabwitsa kuti akatswiriwo adaloledwa kupereka malingaliro awo. Kukakamizidwa pa iwo ndipo pomwe Director-General Gro Brundtlant sanakhaleko. Mwachitsanzo, olimbikitsa nzimbe zaku America amalankhula mowonekeratu kuti angachepetse ndalama za WHO pokhazikitsa mgwirizano wawo ku Congress. Mtengo wa nkhaniyi udali woposa $ 400 miliyoni, ndipo, kuwonetsa kufunikira kwakali, Purezidenti wa Sugar Association ya USA E. Briscoe adalemba makalata a masenitala otchuka a L. Craig ndi J. Brix ku uthenga wake kwa Director General wa WHO.

Mwa njira, kudziko lakwawo adapambana popanda mavuto, ku America, miyezo yovomerezeka ya shuga yofalitsidwa ndi Unduna wa Zaumoyo imakhala yokwanira kuwirikiza kawiri kuposa yomwe idavomerezedwa ndi WHO: kutanthauza kuti a Yankees, omwe ali ndi chikumbumtima choyera, amatha kudya gawo limodzi mwa magawo anayi a calcium tsiku lililonse monga mashuga. Inde, palinso ena omwe amatsutsa "schizophrenia pamaswiti": American Heart Association imalimbikitsa kuti kuchepetsa shuga tsiku lililonse azikhala ndi 5% ya zakudya zopatsa mphamvu tsiku lililonse. Ndipo zikuwoneka kuti akatswiri a mtima akunena zoona.

Tsiku lina ku United States adasindikiza zokhudzana ndi ngozi ya shuga waukulu wamitsempha yama mtima komanso yamitsempha.Makamaka akadyedwa mumtundu wa wotchedwa kwambiri fructose manyuchi. Pa mlingo waukulu kwambiri, "nzika" iyi ya ku America, yomwe imapangidwa kuchokera pamenepo chimanga ndikugulika mu zinthu zonse, ngakhale zomwe shuga sizinawonjezedwe, zimakweza cholesterol yoyipa komanso lipids m'magazi. Zonsezi zimabweretsa kukula kwa atherosulinosis, zomwe zikutanthauza kugunda kwamtima, stroko, angina pectoris ndi matenda ena a mtima. Mwamwayi, tiribe ambiri a madziwa, amapezeka makamaka muzinthu zomwe zimagulitsidwa.

Koma shuga wokhazikika si shuga. Asayansi akukayikira kuti zimathandizira kukulitsa kunenepa kwambiri. Izi zikuwonetsedwa mobwerezabwereza powona magulu ambiri a anthu omwe amadya shuga zosiyanasiyana. Ndipo izi zimatsimikiziridwa ndi biochemists: shuga wofika m'magawo ambiri amasintha kukhala mafuta. M'matumbo, shuga amaphulika mpaka glucose, ndipo amadziwidwa m'magazi. Gawo lake limayikidwa m'chiwindi, ndipo zonse zowonjezera pambuyo pazosankha zosiyanasiyana zimasanduka mafuta.

Kutuluka kwa glucose m'maselo a mafuta kumathandizidwa ndi insulin. Ndipo glucose ochulukirapo amene amakhala, momwe timadzi tambiri timafunikira timafunso mafuta ambiri. Poyamba izi zimabweretsa kunenepa kwambiri, kenako matenda a shuga, matenda oopsa komanso matenda atherosulinosis.

Matendawa amalumikizidwa mu njira yolakwika ndi njira zopangira chitukuko, kuthandizana wina ndi mnzake kupita patsogolo. Masiku ano, madokotala amaphatikiza kuti apange matenda amodzi - metabolic syndrome.

Maski okoma

Ndipo tsopano piritsi lowawa. Tikamalankhula za shuga, sizokhudza shuga komanso mafuta oyeretsa omwe mumawonjezera tiyi, tiyi, khofi, zipatso zabwino, amasunga, kefir, kanyumba tchizi ndi chimanga (kungotengera izi Russian wamba nthawi zambiri amagwiritsa ntchito shuga wambiri kuposa momwe akuchitira WHO).

Malire a 10% a zopatsa mphamvu samangokhala ndi shuga uyu, komanso shuga mu uchi, timadziti ndi madzi achilengedwe. Koma si zokhazo. Ndikofunikira kuganizira zamafuta onse azakudya omwe opanga awo amawonjezera pazinthuzo. Izi sizongolimbitsa shuga wamba zomwe amisiri amazitcha sucrose, komanso glucose, fructose ndi mitundu ina ndi mitundu ya shuga (onani tebulo). Mayina awo akuwonetsedwa mwa kapangidwe kazinthuzi.

Koma, mwatsoka, vuto limodzi ku Russia limalumikizana ndi iwo: Kumadzulo, zolembera nthawi zonse zimasonyezera pamzere wina kuti magalamu a shuga ambiri amapezeka bwanji pamtundu umodzi wa malonda. Chifukwa chake amalemba: "shuga 16 g." Ndipo shuga uyu ali ndi mashuga onse omwe tangokambirana kumene. Amawerengeredwa mwapadera ndipo amatsogolera ku chipembedzo chimodzi.

Izi siziperekedwa ku Russia, ndipo titha kungowerengera kuchuluka kwa shuga ndi maso: ngati mashuga akuwonetsedwa pamndandanda wazosakaniza kapena mitundu ingapo imagwiritsidwa ntchito nthawi imodzi, mutha kutsimikiza kuti alipo ambiri.

Avereji ya mphamvu tsiku lililonse **, kcal

zidutswa kapena supuni

Atsikana malita 9-13, amayi pambuyo 50 malita

Anyamata malita 9 mpaka 13, atsikana 14-18 malita, azimayi 30 mpaka 50 malita.

Atsikana ochokera zaka 19, azimayi

mpaka 30 malita, amuna pambuyo malita 50

** Kufunika kwa mphamvu kwa anthu omwe amachita masewera olimbitsa thupi kapena osagwira ntchito mphindi zosakwana 30 patsiku

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 chikuwonjezeka 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, timatchedwa sucrose ya shuga, chifukwa nthawi zambiri imagwiritsidwa ntchito ngati zotsekemera pacakudya.

Kodi ndingapeze kuti shuga?

Zomera zambiri, mitundu yosiyanasiyana ya shuga imapezeka. Choyamba, mkati mwa photosynthesis, shuga amapangidwa mwa iwo kuchokera ku kaboni dayokiti ndi madzi, 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 imakhala yokhazikika ndi shuga, zopangidwa ndi shuga.

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 anawonjezera - 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 wachitika pofuna kutsimikizira maudindo amenewa, 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, masoso, ndi zinthu zomalizidwa. Awa ndi shuga otchedwa "obisika".
Opanga amawonjezera pafupifupi zakudya zonse, kuphatikizapo zomwe sizinachitikepo. Asayansi akuyerekeza kuti 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 choncho anawonjezera chakudya.

Nthawi yomweyo, kuchuluka kwa shuga omwe mumadzipaka 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.

Kudya kwa confectionery kumakhala kofanana kwa onse azimayi ndi abambo, koma amakhala ndi shuga wambiri (sucrose), yemwe mwa mawonekedwe ake osavulaza amatha kuvulaza munthu, popeza patsiku lomwe silingadyedwe 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.

Ndikofunika kudziwa mavuto omwe munthu amakhala nawo ndi thanzi chifukwa chakukula kwambiri kwa shuga tsiku lililonse, chifukwa ngati mumagwiritsa ntchito muzakudya zanu tsiku lililonse, zimadzakhala chifukwa chosokonezedwa ndi kagayidwe kachakudya. 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 bwino ntchito. 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 amatha 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 inayi ya ndalamayo, chifukwa ngati anthu ali ndi ntchito yochepa komanso yosagwira ntchito, amakonda kunenepa kwambiri kapena mtundu wa matenda ashuga a 1-2, ndiye kuti muyenera kusiyiratu zinthu zilizonse zomwe zimakhala ndi shuga wabwino. 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 amakhala ndi chikhulupiriro chakuti zakumwa ndi zakudya zomwe zili ndi shuga, ndizosokoneza bongo, osagwiritsa ntchito mankhwala osokoneza bongo. 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 pakatha mwezi umodzi wakudya, 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. Chokha kupatula apa ndi kupanikizana kwa fructose,
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.

Kodi mwana angadye shuga wambiri masana bwanji?

Funso lovuta kwa makolo achikondi, agogo, azakhali ndi amalume - chifukwa aliyense amafuna kusangalatsa ana kwambiri popereka maswiti. Mwakutero, amapweteketsa ana kwambiri.

Kodi kudya shuga kwa mwana tsiku lililonse ndi kotani?

Kwa ana azaka zapakati pa 10 mpaka 18, simungapatsenso supuni zopitilira zisanu ndi chimodzi,
pa zaka 2 mpaka 10 - osapitilira atatu,
komanso pazaka 2 - musapereke shuga konse.

Supuni imodzi imakhala ndi 4 g shuga.

Mwana akhoza kukhala ndi shuga wambiri motani. Kodi mungachepetse motani kulakalaka kwa maswiti kwa ana?

Posafuna kuti, akulu nawonso amaphunzitsa ana maswiti.

Mwana akakhala wopanda pake, ndiye kuti ndizosavuta kwa mayi kuti amupatse maswiti kuposa kudziwa chifukwa chosamvera.
Nthawi zambiri, achikulire amagwiritsa ntchito maswiti ngati mphotho kapena mphotho, popanga ubale wolimba mwa ana awo: "Mukhala ndi moyo, mudzalandira maswiti."

Ndipo kutsekemera kumayambitsa bongo kwa mwana, ndipo tsopano sangathe kulingalira za moyo popanda maswiti.

Chifukwa chake ife eni titha kuwakankhira modzipereka ku matenda.

Osamapatsa ana anu okondedwa soda ndi zakumwa zotsekemera.
ma buluu amenewo, makeke amadzi oundana, makeke ndi ma muffins, maswiti ndi maswiti.
M'malo mwawo bwino ndi zipatso kapena zipatso zouma.
Kubwera kudzacheza ndi ana, osagula maswiti, koma m'malo mwake kusewera, yendani nawo.

Lolani ana anu kuti akhale athanzi.

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 zakudya zonse ziyenera kukhala zochepa.

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.

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 omwe mitengo inayake yodyedwa imachokera, 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 zofananazo ndi 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 cha mthupi kumachitika, kuchepa kwa mchere kumachepa, kupenya kwa m'maso, glucose ndi kuchuluka kwa insulin, malo abwino oti matenda a fungus apangidwe, kusintha kokhudzana ndi zaka kumathandizira.

Potengera momwe mavutowa adachitikira, matenda amtundu amakula nthawi yayitali: matenda, atherosclerosis ndi nyamakazi, matenda a shuga komanso khungu lotupa.

Mitundu ya shuga

Sikuti shuga onse ali ndi vuto limodzi. Banja la shuga limaphatikizapo mitundu yambiri. Zomwe zikuluzikulu zomwe zimapezeka m'moyo watsiku ndi tsiku ndi monga: sucrose, glucose, fructose ndi lactose.

S shuga yoyera yathu tonsefe. Mwachilengedwe, mawonekedwe ake oyera samachitika konse. Imapezedwa mwachangu ndipo siyimakupatsani kumverera kwodzaza. Ndi sucrose womwe umapezeka kwambiri mu chakudya.

Fomu yosavuta, izi zikutanthauza kuti digestibility imathamanga kwambiri. Amayambitsa insulin yayikulu mthupi. Ndi kuthekera kwakukulu kumasintha kukhala mafuta m'thupi. Muli mitundu yambiri ya zipatso.

Glucose mu zipatso ndi zipatso

Fructose ndiye mtundu wovuta kwambiri komanso wosakwiya kwambiri wa shuga wopezeka mu zipatso ndi uchi. Chifukwa cha kutsekemera kokwanira kumatha kugwiritsidwa ntchito ngati cholowa m'malo. Pa gawo loyamba, silikufunika insulini kuti mumenye.

Imapezeka m'mazaka amkaka komanso m'mapuloteni oyenda bwino mkaka. Mlingo wa mayamwidwe uli pakati pa sucrose ndi glucose.

Pogulitsa pali shuga wamtengo wapatali kwambiri wa bulauni. Osaziona kuti ndizothandiza kuposa m'bale wanu wachizungu.

Brown ndi shuga wopanda nzimbe, wosakhazikika pamtengo wapatali. Podzitchinjiriza, titha kunena kuti ili ndi mchere wambiri: calcium, iron, magnesium, potaziyamu, phosphorous ndi ena, omwe mosakayikira ndiwothandiza.

Zakudya za tsiku ndi tsiku za akazi

Malinga ndi World Health Organisation, kuchuluka kwa shuga patsiku kwa azimayi ndi 25 g (5%), omwe ndi ovomerezeka 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 tingaganizire kuti mu 100 g shuga pafupifupi 400 kcal, matendawa amakwana 50. 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 wotakataka 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

Amayi nthawi zambiri samazindikira kuti pali shuga wina wopezeka mumtundu wina wa zinthu. 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 (kuphatikizapo zakumwa zoledzeretsa): misuzi, 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 ndi njira zopewera kuyesedwa komanso mphamvu ya sitimayi. Mpaka pano, matebulo apadera a shuga mu zakudya, zowerengera zowerengera zakudya zamasiku onse ndi zina zambiri zidapangidwa.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.

Momwe mungamwere shuga wochepa?

Pewani zakudya izi:

Zakumwa zozizilitsa kukhosi. Ichi ndi chimodzi mwazikulu za shuga, muyenera kuzipewa ngati mliri.
Zakudya za zipatso: misuzi ya zipatso imakhala ndi shuga wambiri monga zakumwa zozizilitsa kukhosi! Sankhani zipatso zatsopano m'malo mwa madzi a zipatso.
Maswiti ndi maswiti: muyenera kuchepetsa kwambiri kugwiritsa ntchito maswiti anu.
Tingafinye: makeke, makeke, etc. Nthawi zambiri amakhala ndi shuga wambiri komanso zakudya zamafuta pang'ono.
Zopaka zipatso mu madzi: Sankhani zipatso zatsopano.
Zakudya zopanda mafuta kapena zakudya, zakudya zomwe mafuta amachotsedwa, nthawi zambiri zimakhala ndi shuga wambiri.
Imwani madzi m'malo mwa koloko kapena msuzi, ndipo osawonjezera shuga ku khofi kapena tiyi.

M'malo mwa shuga, mutha kuwonjezera zinthu monga sinamoni, nutmeg, mafuta a amondi, vanila, ginger kapena mandimu anu. Ingokhala opanga ndikupeza maphikidwe pa intaneti. Mutha kudya zakudya zamitundu yosiyanasiyana, ngakhale mutachotsa shuga onse muzakudya zanu. Njira yachilengedwe, yopanda kalori yina ya shuga ndi stevia.

Njira yabwino kwambiri yodulira shuga - ndikungowapereka. Njira imeneyi sikufuna kuwerengetsa masamu, kuwerengetsa zopatsa mphamvu, kapena kuwerenga kwaulemu. Komabe, ngati simungathe kumangiriza zakudya zosaphika pazifukwa zachuma, nayi malangizo ena posankha bwino:

Dziwani kuti shuga ali ndi mayina ambiri. Izi zimaphatikizapo shuga, sucrose, madzi apamwamba a chimfine (HFCS), madzi a nzimbe, fructose, glucose, dextrose, madzi, shuga, nzimbe, shuga, chimanga ndi zina zambiri.
Ngati zakudya zokhala ndi shuga zili ndi zinthu zitatu zoyambirira, musazigule kapena kuzimeza. Ngati mankhwalawa ali ndi mitundu yambiri ya shuga, pewani.
Kumbukirani kuti zakudya zina zokhala ndi shuga wambiri zomwe zimalembedwa kuti zathanzi zimagulu lomwelo. Izi zimaphatikizapo agave, uchi, shuga nzimbe ndi shuga.

Muyenera kuwerenga zilembo zomwe mumagula. Ngakhale zakudya zomwe zimadziwika kuti ndi "zakudya zabwino" zimatha kukhala ndi shuga. Munthu aliyense ndiwosiyana ndi ena, ndipo muyenera kudziwa zomwe zili zabwino kwa inu komanso zomwe muyenera kupewa.

Shuga ndiye kuti ndi chakudya cham'mimba chophweka, chomwe chimaperekanso mphamvu mwachangu. Zimabweretsa zovuta zambiri kuposa maubwino, koma kusiya sizingakhale zovuta kwa ambiri.

Monga mukudziwa, shuga wophimbidwa amagwiritsidwa ntchito ngati chakudya chowonjezera cha mitundu yosiyanasiyana ya mbale.

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 uchidakwa, chifukwa zonsezi zimakhudza matenda angapo.

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 bungwe la American Heart Disease Association, kudya kwambiri kwa munthu wathanzi ndi matupi 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 zowonjezera shuga komanso 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 a World Health Organisation, kumwa “shuga waulere” (kapena shuga wowonjezera) kuyenera kuchepetsedwa mpaka pansi pa 10% ya mphamvu ya tsiku ndi tsiku. 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 ya thanzi lanu, mumakonda zokonda zosakhalitsa? 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 zamachitidwe a metabolic. M'malo mopanga madipoziti amafuta pamimba, ayamba kuwotcha, ndipo ndizomwe mukufuna.

Shuga, zopindulitsa ndi zopweteketsa zomwe ziyenera kumvetsedwa kwathunthu ndi munthu wamakono, siziyenera kukhala. Chilichonse ndichabwino pamlingo, ndipo kugwiritsa ntchito chinthu choterocho sikuli kotetezeka - kwambiri.

Onerani kanema wonena za kuchuluka kwa shuga zomwe mungathe kudya patsiku:

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.

Kumwa kwambiri sucrose kumalumikizidwa ndi kunenepa kwambiri komanso zochitika zosiyanasiyana zamankhwala, monga mtundu II matenda ashuga ndi matenda a mtima.

Kafukufuku

Ndi zaka, mphamvu ya insulin zolandila imachepa. Chifukwa chake, anthu atakwanitsa zaka 34 - 35 ayenera kuyang'anira kusinthasintha kwa shuga tsiku lililonse kapena osachepera kamodzi. Zomwezi zimagwiranso ntchito kwa ana omwe ali ndi chiyembekezo chokhala ndi matenda ashuga 1 (pakapita nthawi, mwana amatha "kupitiratu", koma popanda kuwongoletsa glucose wamagazi kuchokera chala, kupewa, kumatha kudwala). Oyimira gulu lino amafunikanso kuchita chimodzi mwamasana (makamaka pamimba yopanda kanthu).

Ndikosavuta kusintha kuchokera chala pamimba yopanda kanthu ndi glucometer yakunyumba. Glucose m'magazi a capillary ndiwothandiza kwambiri. Ngati mukufunikira kuyeza miyezo ndi glucometer, chitani izi:

Yatsani chipangizocho,
Pogwiritsa ntchito singano, yomwe tsopano ali nayo pafupi, bowani khungu pachala,
Ikani zitsanzo pachiwonetsero,
Ikani chingwe choyesera mu chipangizocho ndikudikirira kuti zotsatira ziziwonekera.

Manambala omwe amawoneka ndi kuchuluka kwa shuga m'magazi. Kuwongolera mwa njirayi ndikofunika kwambiri komanso kokwanira kuti musaphonye zomwe zikuchitika pakamachitika kuwerenga kwa glucose, komanso momwe magazi a munthu wathanzi amatha kupitirira.

Zizindikiro zopindulitsa kwambiri zimatha kupezeka kwa mwana kapena wamkulu, ngati zimayezedwa pamimba yopanda kanthu. Palibe kusiyana pa momwe mungaperekere magazi a mankhwala a glucose pamimba yopanda kanthu. Koma kuti mumve zambiri, mungafunike kupereka magazi kwa shuga mutatha kudya ndi / kapena kangapo patsiku (m'mawa, madzulo, mutatha kudya chakudya). Kuphatikiza apo, ngati chizindikirocho chikuwonjezeka pang'ono mutatha kudya, izi zimadziwika.

Kulingalira zotsatira

Zomwe zimawerengedwazi ndikamayesedwa ndi mita yamagazi m'magazi, ndizosavuta kudziyimira pawokha. Chizindikirocho chikuwonetsa kuchuluka kwa mafuta a glucose mu sampuli. Chiyeso cha muyezo mmol / lita. Nthawi yomweyo, mulingo wambiri ungasiyane pang'ono kutengera mita yomwe imagwiritsidwa ntchito. Ku USA ndi Europe, magawo a miyeso ndiosiyana, omwe amalumikizidwa ndi njira yowerengera yosiyana. Zida zotere nthawi zambiri zimathandizidwa ndi tebulo zomwe zimathandiza kusintha kuchuluka kwa shuga kwa wodwala kukhala magawo aku Russia.

Kusala kudya kumakhala kotsika kuposa mukatha kudya. Nthawi yomweyo, sampuli ya shuga yochokera m'mitsempha imawonetsa pang'ono m'mimba yopanda kanthu poyesa kudya mwachangu chala (mwachitsanzo, kubalalika kwa 0, 1 - 0, 4 mmol pa lita, koma nthawi zina glucose wamagazi amatha kusiyanasiyana ndikofunikira kwambiri).

Dryryption ndi dokotala iyenera kuchitika pamene mayeso ovuta amapangidwa - mwachitsanzo, kuyesa kwa glucose pamimba yopanda kanthu ndikatha kutenga "glucose katundu". Sikuti odwala onse amadziwa zomwe zimachitika. Zimathandizira kuwona momwe kuchuluka kwa shuga kumasinthira kwakanthawi pambuyo poyamwa shuga. Kuti muchite izi, mpanda umapangidwa musanalandire katundu. Pambuyo pake, wodwalayo amamwa 75 ml ya katundu. Pambuyo pa izi, zomwe zimakhala ndi shuga m'magazi ziyenera kuchuluka. Nthawi yoyamba ya shuga amawayeza pambuyo theka la ola. Ndiye - ola limodzi mutatha kudya, ola limodzi ndi theka ndi maola awiri mutadya. Kutengera ndi izi, zimafotokozeredwa za momwe shuga ya magazi imakhazikidwira chakudya, zomwe zili zovomerezeka, kuchuluka kwa glucose komanso nthawi yayitali bwanji mutatha kudya.

Zizindikiro za odwala matenda ashuga

Ngati munthu ali ndi matenda ashuga, msinkhu umasintha kwambiri. Malire ovomerezeka pamilandu iyi ndi apamwamba kuposa anthu athanzi.Zizindikiro zokwanira kuvomerezeka musanadye, mukatha kudya, wodwala aliyense amakhazikitsidwa payekhapayekha, kutengera mtundu wa thanzi lake, kuchuluka kwa chindapusa cha matenda ashuga. Kwa ena, kuchuluka kwambiri kwa shuga mu sampuli sayenera kupitirira 6 9, ndipo kwa ena 7 - 8 mmol pa lita - izi ndizabwinobwino kapenanso mulingo wabwino wa shuga mutatha kudya kapena pamimba yopanda kanthu.

Zisonyezo mwa anthu athanzi

Kuyesera kuwongolera mulingo wawo mwa amayi ndi abambo, odwala nthawi zambiri samadziwa kuti momwe munthu wathanzi ayenera kukhalira asanadye ndi chakudya, madzulo kapena m'mawa. Kuphatikiza apo, pali kuphatikiza kwa shuga wabwinobwino osala kudya ndi mphamvu zake pakusintha kwa ola limodzi mutatha kudya malinga ndi msinkhu wa wodwalayo. Nthawi zambiri, munthu wamkulu akamakalamba, ndiye kuti ndi zomwe zimakhala zovomerezeka. Manambala omwe ali patebulopo akuwonetsa izi.

Glucose wovomerezeka mu mtunduwo mwa zaka

Zaka zazaka	Pamimba yopanda kanthu, mmol pa lita imodzi (mulingo woyenera kwambiri komanso wotsika)
Ana	Kupanga ndi glucometer sikumachitika konse, chifukwa shuga ya mwana ndiyosakhazikika ndipo alibe mtengo wowazindikira
3 mpaka 6	Mlingo wa shuga uyenera kukhala m'mitundu 3.3 - 5.4
6 mpaka 10-11	Miyezo Yopezeka 3.3 - 5.5
Achinyamata osakwana zaka 14	Miyezi yachilengedwe wamba ya shuga 3.3 - 5.6
Akuluakulu 14 - 60	Mokulira, wamkulu mu thupi 4.1 - 5.9
Akuluakulu azaka 60 mpaka 90	Zoyenera, pazaka izi, 4.6 - 6.4
Anthu okalamba azaka zopitilira 90	Mtengo wabwinobwino kuchokera pa 4.2 mpaka 6.7

Pakukhazikika kocheperako pang'ono kuchokera pamanambala awa mwa akulu ndi ana, muyenera kufunsa dokotala yemwe angakuwuzeni momwe mungasinthire shuga m'mimba yopanda kanthu ndikulemba mankhwala. Maphunziro owonjezera atha kutumizidwa (momwe mungapereke kusanthula kuti mupeze zotsatira zowonjezereka mudzadziwitsidwa ndi ogwira ntchito yazaumoyo ndikupatsidwa lingaliro). Kuphatikiza apo, ndikofunikira kulingalira kuti kupezeka kwa matenda opatsirana kumakhudzanso omwe shuga amawona ngati abwinobwino. Mapeto ake pazomwe ayenera kukhala chizindikiro amatsimikiziranso adokotala.

Payokha, ndikofunikira kukumbukira kuti shuga yamagazi azaka 40 ndi kupitirira, komanso azimayi oyembekezera, amatha kusinthasintha pang'ono chifukwa cha kusalinganika kwa mahomoni. Komabe, zosachepera zitatu mwa zinayi zoyenera kukhala pazovomerezeka.

Magawo a Chakudya Chotsatira

Shuga wabwinobwino ndikatha kudya m'magayidwe ashuga komanso anthu athanzi ndizosiyana. Kuphatikiza apo, osati kuchuluka kwake komwe kumakwera mutatha kudya, komanso kusintha kwa zomwe zimasintha, zomwe zikuchitika pankhaniyi zimasiyananso. Gome ili pansipa likuwonetsa zambiri pazomwe zimachitika kwakanthawi pambuyo podya munthu wathanzi komanso wodwala matenda ashuga malinga ndi WHO (deta yayikulu). Chimodzimodzi ponseponse, chiwerengerochi ndi cha akazi ndi amuna.

Nthawi zambiri mukatha kudya (kwa anthu athanzi komanso odwala matenda ashuga)

Shuga malire pamimba yopanda kanthu	Zolemba pambuyo 0.8 - 1.1 mawola chakudya, mmol pa lita	Magazi amawerengera patatha maola awiri kuchokera pakudya, mmol pa lita	Mkhalidwe wodwala
5.5 - 5.7 mmol pa lita (shuga yathamanga)	8,9	7,8	Ndi wathanzi
7.8 mmol pa lita (wamkulu wamkulu)	9,0 – 12	7,9 – 11	Kuphwanya / kulekerera kwa mankhwala a shuga, prediabetes ndizotheka (muyenera kufunsa dokotala kuti akakulezeni mayeso a glucose, ndikupatsanso kuyesa magazi)
7.8 mmol pa lita imodzi ndi pamwambapa (munthu wathanzi sayenera kukhala ndi ziwonetsero zotere)	12.1 ndi zina	11.1 ndi pamwambapa	Matenda a shuga

Mu ana, nthawi zambiri, mphamvu ya chakudya chamafuta chimafanana, ndikusinthidwa koyambira kotsika. Popeza poyamba kuwerengako kunali kotsika, zikutanthauza kuti shuga sadzakwera kwambiri ngati munthu wamkulu. Ngati pali shuga 3 pamimba yopanda kanthu, ndiye kuti kuwerengera ola limodzi mukatha kudya kumaonetsa 6.0 - 6.1, ndi zina zambiri.

Kusala kudya

Monga mukuwonera pamatafura pamwambapa, kuchuluka kwa shuga masana kumasiyanasiyana malinga ndi chakudya.Komanso, kusokonezeka kwa minofu ndi chiwonetsero chazomwe zimachitika masana masana masana (kusewera masewera kumapangira chakudya zamagetsi kukhala mphamvu, ndiye kuti shuga ilibe nthawi yoti inyuke nthawi yomweyo, ndipo kukhudzidwa kwamalingaliro kumatha kubweretsa kudumpha). Pazifukwa izi, kuchuluka kwa shuga pakapita nthawi yambiri mutatha kudya chakudya sikufuna nthawi zonse. Sikoyenera kutsatira ngati zitsamba zimakhalabe mwa munthu wathanzi.

Mukamayeza usiku kapena m'mawa, musanadye chakudya cham'mawa, chizolowezi ndichofunikira kwambiri. Mukatha kudya, imadzuka. Pazifukwa izi, pafupifupi mayeso onse amtunduwu amaperekedwa pamimba yopanda kanthu. Si odwala onse omwe amadziwa kuchuluka kwa momwe munthu ayenera kukhala ndi shuga pamimba yopanda kanthu komanso momwe angayesere molondola.

Kuyesedwa kumachitika nthawi yomweyo wodwalayo atagona. Osamawombera mano kapena kutafuna chingamu. Komanso pewani zochitika zolimbitsa thupi, chifukwa zimatha kutsitsa kuchuluka kwa magazi mwa munthu (chifukwa chomwe izi zimachitikira pamwambapa). Tengani zitsanzozo pamimba yopanda kanthu ndikufanizira zotsatira ndi tebulo lomwe lili pansipa.

Miyeso yolondola

Ngakhale kudziwa chomwe chizizirocho chiyenera kukhala, mutha kupanga lingaliro lolakwika pa vuto lanu ngati muyeza molakwika shuga pamametayo (mukatha kudya, masewera olimbitsa thupi, usiku, ndi zina zambiri). Odwala ambiri ali ndi chidwi ndi kuchuluka kwa shuga omwe angatengedwe mukatha kudya? Zisonyezero zamagazi m'magazi mukatha kudya zimakula nthawi zonse (zochuluka motani ndi thanzi la munthu). Chifukwa chake, mutatha kudya shuga ndiosasintha. Kuti muziwongolera, ndibwino kuyeza shuga musanadye m'mawa.

Koma izi zimachitika kokha kwa anthu athanzi. Anthu odwala matenda ashuga nthawi zambiri amafunika kuyang'aniridwa, mwachitsanzo, ngati kuchuluka kwa shuga m'magazi kumayendetsedwa atatha kudya akamamwa mankhwala ochepetsa shuga kapena insulin. Kenako muyenera kutenga miyezo 1 ora ndi 2 maola pambuyo shuga (chakudya mafuta).

Ndikofunikanso kulingalira komwe chitsanzocho chimachokera, mwachitsanzo, chizindikiritso cha 5 9 mu mtundu kuchokera mu mtsempha chitha kuganiziridwa mopitilira muyeso ndi prediabetes, pomwe mu chisonyezo chala chala chimakhala chizowoneka ngati chabwinobwino.

Supuni ya "imfa yokoma"