Zamkatimu
Mphamvu ya matiresi
shugazomwe tidadya zimasanduka shuga: ichi ndi chizolowezi. Mamolekyu a glucose amadziphatikiza ndi ulusi wa mapuloteni m'njira yosavuta yamankhwala: izi ndizochitika wamba tsiku lililonse. Ma fiber nawonso amakhudzidwa wa collagen: Puloteni iyi imapangitsa khungu kukhala lolimba komanso losalala, limakhala ngati mafupa - ngati kasupe mu matiresi. Ndi zaka, collagen imakhala yochepa, ndipo "matiresi" amataya mawonekedwe ake.
Momwemonso, shuga wowonjezera umagwira ntchito pakhungu, zomwe "zimamatira" ulusi wa collagen. Kolajeni ya "shuga" imakhala yolimba, yopunduka, imataya mphamvu, ndipo khungu limasiya kukhala lotanuka. Makwinya owonetsa amakhala akuthwa, ndipo omwe amasiya kupita kwa nthawi ndi kuwala kwa ultraviolet pa nkhope amawonjezedwa kwa iwo.
Shuga wochepa
Perekani maswiti palimodzi, kuti musalole shuga kuphimba nkhope yanu ndi makwinya? Kudzipereka koteroko sikofunikira: ndikokwanira kutsatira malingaliro a World Health Organisation (WHO) ndikuwonetsetsa kuti kuchuluka kwa shuga tsiku lililonse "mu mawonekedwe ake oyera" sikudutsa 10% ya zopatsa mphamvu zonse zomwe zimadyedwa patsiku. Mwachitsanzo, ngati mumadya ma calories 2000 tsiku lililonse, ndiye shuga mlingo - 50 magalamu, ndiko kuti, kupitirira pang'ono masupuni 6 patsiku (kapena theka la botolo la soda wamba).
Komabe, madokotala amakhulupirira kuti mlingowu ndi wochuluka, makamaka mukaganizira kuti muzakudya zamasiku ano pali zakudya zambiri zama carbohydrate (zomwe zimasandulika kukhala shuga womwewo). Komanso ngati mukukumbukira kuti chizoloŵezi cha shuga chimapangidwa ndi "shuga wamba", omwe sapezeka mu bokosi la shuga woyengedwa, komanso, mwachitsanzo, mu timadziti ta zipatso, komanso muzinthu zambiri zopangidwa kale ( kumene nthawi zambiri amabisidwa pansi pa mayina osadziwika bwino).
Yang'anani chizindikiro chomwe chili pa thumba la muesli kapena chimanga chomwe mumakonda kudya tsiku lililonse, ndipo chitani kafukufuku wofanana ndi zakudya zonse zomwe zimakhala patebulo lanu tsiku lililonse.