Zamkatimu
1. Kodi shuga ndi chiyani?
Shuga mwachibadwa ndi chinthu chosavuta kugayidwa cha carbohydrate chomwe chimakhalanso gwero lamphamvu lachangu. Zimabweretsa mavuto ambiri kuposa zabwino, koma zingakhale zovuta kuti ambiri asiye.
Monga mukudziwa, shuga amagwiritsidwa ntchito mobisa muzakudya monga zowonjezera kukoma kwa mbale zosiyanasiyana.
2. Kuipa kwa kumwa shuga wambiri.
Kuwonongeka kwa shuga masiku ano kuli koonekeratu ndikutsimikiziridwa ndi kafukufuku wambiri wa asayansi.
Vuto lalikulu kwambiri la shuga m'thupi ndi, ndithudi, matenda omwe amayambitsa. Matenda a shuga, kunenepa kwambiri, matenda amtima ...
Chifukwa chake, sikuvomerezeka kupitilira kuchuluka kwa shuga tsiku lililonse.
Akatswiri a zamoyo ku America ayerekeza kuledzera kopitilira muyeso ndi maswiti ndi uchidakwa, popeza zizolowezi zonse ziwirizi zimaphatikizapo matenda angapo osatha.
Komabe, simuyenera kuchotseratu shuga m'zakudya - zimadyetsa ubongo ndipo ndizofunikira kuti thupi lizigwira ntchito mokwanira. Ndi shuga wamtundu wanji womwe udzakambidwe - ndikuwuzani zambiri.
3. Mlingo wa shuga patsiku kwa munthu.
Sizingatheke kuyankha funsoli mosakayikira - ndi mlingo wotani wotetezedwa wa shuga patsiku kwa munthu. Zimatengera kuchuluka kwa zinthu: zaka, kulemera, jenda, matenda omwe alipo ndi zina zambiri.
Malinga ndi kafukufuku wa American Heart Association, kuchuluka kwatsiku ndi tsiku kwa munthu wathanzi komanso wathanzi ndi masupuni 9 a shuga kwa amuna ndi ma teaspoon 6 kwa akazi. Ziwerengerozi zimaphatikizapo shuga wowonjezera ndi zotsekemera zina zomwe zimatha kukhala muzakudya zanu mwakufuna kwanu (mwachitsanzo, mukawonjezera shuga ku tiyi kapena khofi) kapena kuwonjezeredwa pamenepo ndi wopanga.
Kwa anthu onenepa kwambiri komanso odwala matenda ashuga, kudya zakudya zokhala ndi shuga wowonjezera ndi zotsekemera zilizonse ziyenera kuletsedwa kapena kuchepetsedwa. Gulu la anthuwa litha kupeza shuga kuchokera ku zakudya zopatsa thanzi zomwe zili ndi shuga wachilengedwe, mwachitsanzo, kuchokera ku zipatso ndi ndiwo zamasamba. Koma izi sizikutanthauza kuti ntchito yawo ndi yotheka mopanda malire.
Komabe, munthu wathanzi ayeneranso kudya zakudya zopanda thanzi, kuzikonda kuposa shuga wowonjezera kapena zakudya zopangidwa ndi mafakitale.
Pa avareji, munthu wamba amadya pafupifupi supuni 17 za shuga patsiku. Osati mwachindunji, koma kudzera mu sosi wogulidwa, zakumwa zotsekemera za carbonated, soseji, soups pompopompo, yoghurts ndi zinthu zina. Kuchuluka kwa shuga kotereku patsiku kumakhala ndi zovuta zambiri zaumoyo.
Ku Ulaya, anthu akuluakulu amamwa shuga m'mayiko osiyanasiyana. Ndipo amawerengera, mwachitsanzo, 7-8% ya kuchuluka kwa kalori ku Hungary ndi Norway, mpaka 16-17% ku Spain ndi UK. Pakati pa ana, kumwa kumakhala kwakukulu - 12% ku Denmark, Slovenia, Sweden ndi pafupifupi 25% ku Portugal.
N’zoona kuti anthu okhala m’mizinda amadya shuga kwambiri kuposa anthu akumidzi. Malinga ndi malingaliro aposachedwa a World Health Organisation, muyenera kuchepetsa kudya kwanu kwa "shuga waulere" (kapena shuga wowonjezera) mpaka 10% ya mphamvu zanu zatsiku ndi tsiku. Kuchepetsa mpaka 5% patsiku (zomwe zikufanana ndi magalamu 25 kapena ma teaspoon 6) kumathandizira thanzi lanu.
Kuvulaza kwakukulu kumadza ndi zakumwa za shuga, chifukwa zimanyamula shuga m'thupi mwachangu.
4. Momwe mungachepetsere kudya shuga. Zosintha.
Koma bwanji ngati simungathe kuchepetsa madyedwe anu a shuga pamlingo wovomerezeka watsiku ndi tsiku? Dzifunseni nokha funso: kodi mwakonzekadi kudzipereka mwaufulu ku "ukapolo wa shuga", ndipo, kuika thanzi lanu pachiswe, perekani zokondweretsa kwakanthawi? Ngati sichoncho, ndikukupemphani kuti mudzikokere pamodzi ndikuyamba kusintha maganizo anu pa zomwe mumadya pakalipano.
- Kuti muchepetse kudya kwa shuga, yesani kudya kwa masiku 10. Masiku ano, muyenera kusiya zakudya zonse zomwe zili ndi shuga, komanso nthawi yomweyo mkaka ndi gluten. Izi zidzakuthandizani kuyeretsa thupi lanu ndikuchotsa chizolowezi.
- Kudya kwanu shuga kumakhala kosavuta kuti mufike pamtundu wovomerezeka ngati mukugona mokwanira. Kafukufuku akusonyeza kuti kusagona mokwanira kwa maola awiri okha kumayambitsa chilakolako cha chakudya chofulumira. Kugona mokwanira kumapangitsa kuti zilakolako za shuga zikhale zosavuta kuthana nazo. Tikapanda kugona mokwanira, timayesetsa kupeza mphamvu kuti tipeze chakudya. Zotsatira zake, timadya kwambiri ndi kulemera, zomwe sizipindulitsa aliyense.
- Mosakayikira, moyo wathu lero wadzaza ndi kupsinjika maganizo. Izi zadzaza ndi mfundo yakuti kuchuluka kwa cortisol m'thupi mwathu kumakwera, zomwe zimayambitsa njala yosalamulirika. Mwamwayi, pali yankho, ndipo ndi losavuta. Asayansi amalangiza kuyeseza kupuma mozama. Gwiritsani ntchito mphindi zochepa kupuma mozama, ndipo mitsempha yapadera - "vagus" mitsempha - idzasintha njira za metabolic. M'malo mwa mapangidwe mafuta madipoziti pamimba, izo ziyamba kuwotcha iwo, ndipo izi ndi zomwe muyenera.
Shuga, ubwino ndi zovulaza zomwe ziyenera kumveka bwino ndi munthu wamakono, siziyenera kukhala mankhwala. Chilichonse ndichabwino pang'onopang'ono, ndipo kugwiritsa ntchito mankhwala osatetezeka kotere ndikokulirapo.
Videos Related
Onerani kanema wa kuchuluka kwa shuga komwe mungadye patsiku: https: //www.youtube.com/watch? v = F-qWz1TZdIc