Njira 13 Zomwe Soda Yotsekemera Ndi Yoipa Pathanzi Lanu

Zamkati

• 1. Zakumwa Zosakaniza Sikuti Zimakupangitsani Kukhala Okhutira Ndipo Zimalumikizidwa Kwambiri ndi Kunenepa
• 2. Kuchuluka Kwa Shuga Kumasandulika Mafuta M'chiwindi Chanu
• 3. Shuga Amaonjezera Kuchulukitsa kwa Mimba
• 4. Soda Soda Angayambitse Kukaniza kwa Insulini - Mbali Yofunika Kwambiri Yamatenda Amthupi
• 5. Zakumwa Zotsekemera ndi Shuga Zitha Kukhala Zoyambitsa Zakudya Zamatenda a Mtundu Wachiwiri
• 6. Soda Soda Mulibe Zakudya Zoyenera - Shuga Yokha
• 7. Shuga Angayambitse Kukaniza kwa Leptin
• 8. Soda Soda Atha Kukhala Wosuta
• 9. Zakumwa Zam'madzi Zitha Kuchulukitsa Matenda a Mtima
• 10. Omwa Soda Ali Ndi Chiwopsezo Chambiri Cha Khansa
• 11. Shuga ndi acid mu Soda Ndi tsoka la thanzi la mano
• 12. Omwa Soda Ali Ndi Chiwopsezo Chowonjezeka Cha Gout
• 13. Kugwiritsa Ntchito Shuga Kumalumikizidwa Ndi Kuwonjezeka Kowopsa Kwa Dementia
• Mfundo Yofunika Kwambiri

Mukamamwa mopitirira muyeso, shuga wowonjezeredwa akhoza kusokoneza thanzi lanu.

Komabe, magwero ena a shuga ndiabwino kuposa ena - ndipo zakumwa zotsekemera ndizoopsa kwambiri.

Izi zimakhudza kwambiri soda koma amagwiritsanso ntchito timadziti ta zipatso, khofi wotsekemera kwambiri, ndi magwero ena a shuga wamadzi.

Nazi zifukwa 13 zakuti soda ili ndi thanzi labwino.

1. Zakumwa Zosakaniza Sikuti Zimakupangitsani Kukhala Okhutira Ndipo Zimalumikizidwa Kwambiri ndi Kunenepa

Mtundu wofala kwambiri wa shuga wowonjezera - sucrose kapena shuga wa patebulo - umapereka shuga wosavuta kwambiri wa fructose.

Fructose sichepetsa mahomoni a njala ghrelin kapena imalimbikitsa kukhuta mofanana ndi shuga, shuga yemwe amapangidwa mukamagaya zakudya zowuma (1,).

Chifukwa chake, mukamadya shuga wamadzi, nthawi zambiri mumawonjezera pamwamba pa zomwe mumadya - chifukwa zakumwa zotsekemera sizimakupangitsani kukhala okhuta (,,).

Pakafukufuku wina, anthu omwe amamwa soda yophatikiza ndi zakudya zomwe adadya pano adadya ma calories 17% kuposa kale ().

Ndizosadabwitsa kuti kafukufuku akuwonetsa kuti anthu omwe amamwa zakumwa zotsekemera ndi shuga nthawi zonse amakhala onenepa kuposa anthu omwe (,,).

Pakafukufuku wina mwa ana, zakumwa zotsekemera tsiku lililonse tsiku lililonse zimalumikizidwa ndi 60% chiwopsezo chowonjezeka cha kunenepa kwambiri ().

M'malo mwake, zakumwa zotsekemera ndi zina mwazinthu zonenepa kwambiri pazakudya zamakono.

Chidule Mumakonda kudya ma calories ambiri ngati mumamwa soda, popeza shuga wamadzi samakupangitsani kukhala okhuta. Zakumwa zotsekemera zimakhudzana ndi kunenepa.

2. Kuchuluka Kwa Shuga Kumasandulika Mafuta M'chiwindi Chanu

Shuga wa patebulo (sucrose) ndi madzi a chimanga a high-fructose amapangidwa ndi mamolekyulu awiri - glucose ndi fructose - mofanana.

Glucose imatha kupangika ndi selo iliyonse mthupi lanu, pomwe fructose imatha kupangika ndi chiwalo chimodzi - chiwindi ().

Zakumwa zotsekemera ndi njira yosavuta komanso yofala kwambiri yodya fructose yambiri.

Mukadya mopitirira muyeso, chiwindi chanu chimadzaza kwambiri ndikusintha fructose kukhala mafuta ().

Mafuta ena amatumizidwa ngati magazi a triglycerides, pomwe gawo lake limakhalabe m'chiwindi. Popita nthawi, izi zimatha kuyambitsa matenda a chiwindi osakhala mowa (13,).

Chidule Sucrose ndi manyuchi a chimanga a high-fructose ali pafupifupi 50% fructose, omwe amatha kupangika ndi chiwindi. Kuchuluka kwambiri kumatha kubweretsa ku matenda a chiwindi osakhala mowa.

3. Shuga Amaonjezera Kuchulukitsa kwa Mimba

Kusuta kwambiri shuga kumalumikizidwa ndi kunenepa.

Makamaka, fructose imagwirizanitsidwa ndi kuwonjezeka kwakukulu kwa mafuta owopsa kuzungulira mimba ndi ziwalo zanu. Izi zimadziwika ngati mafuta owoneka bwino kapena mafuta am'mimba ().

Mafuta owonjezera am'mimba amamangiriridwa ku chiopsezo chowonjezeka cha mtundu wa 2 shuga ndi matenda amtima (,).

Pakafukufuku umodzi wamasabata 10, anthu 32 athanzi adamwa zakumwa zotsekemera ndi fructose kapena glucose ().

Iwo omwe amamwa shuga anali ndi kuchuluka kwa mafuta akhungu - omwe sagwirizana ndi matenda amadzimadzi - pomwe iwo omwe amadya fructose adawona mafuta am'mimba awo akuwonjezeka kwambiri.

Chidule Kugwiritsa ntchito kwambiri fructose kumakupangitsani kupeza mafuta m'mimba, mtundu wowopsa wamafuta wolumikizidwa ndi matenda amadzimadzi.

4. Soda Soda Angayambitse Kukaniza kwa Insulini - Mbali Yofunika Kwambiri Yamatenda Amthupi

Mahomoni a insulin amatulutsa shuga m'magazi anu kulowa m'maselo anu.

Koma mukamwa soda, maselo anu amatha kuchepa kapena kusagwirizana ndi insulin.

Izi zikachitika, kapamba wanu amayenera kupanga insulini yochulukirapo kuti ichotse shuga m'magazi anu - motero ma insulini m'magazi anu.

Matendawa amadziwika kuti insulin kukana.

Kukana kwa insulini ndiye komwe kumayambitsa matenda amadzimadzi - mwala wopita ku matenda amtundu wa 2 komanso matenda amtima ().

Kafukufuku wazinyama akuwonetsa kuti kupitirira muyeso wa fructose kumayambitsa kukana kwa insulin komanso kukweza ma insulin kosatha (,, 22).

Kafukufuku wina mwa anyamata athanzi, achinyamata adapeza kuti kudya pang'ono fructose kumawonjezera kukana kwa insulin m'chiwindi ().

Chidule Kuchuluka kwa kudya kwa fructose kumatha kubweretsa kukana kwa insulin, vuto lalikulu la matenda amadzimadzi.

5. Zakumwa Zotsekemera ndi Shuga Zitha Kukhala Zoyambitsa Zakudya Zamatenda a Mtundu Wachiwiri

Mtundu wa 2 shuga ndi matenda wamba, omwe amakhudza anthu mamiliyoni ambiri padziko lonse lapansi.

Amadziwika ndi shuga wokwera m'mwazi chifukwa cha insulin kukana kapena kuchepa.

Popeza kudya kwambiri kwa fructose kumatha kubweretsa kukana kwa insulin, sizosadabwitsa kuti kafukufuku wambiri amalumikiza kumwa kwa soda ndi mtundu wa 2 shuga.

M'malo mwake, kumwa pang'ono monga momwe mungathere ndi shuga tsiku lililonse kwakhala kukugwirizanitsidwa ndi chiopsezo chowonjezeka cha mtundu wa 2 shuga (,,,).

Kafukufuku waposachedwa, yemwe amayang'ana momwe shuga amagwiritsidwira ntchito komanso matenda ashuga m'maiko 175, adawonetsa kuti pa mafuta aliwonse okwanira 150 a shuga patsiku - pafupifupi 1 tiyi imodzi ya soda - chiopsezo cha mtundu wachiwiri wa shuga chinawonjezeka ndi 1.1% ().

Kuti tiwone izi, ngati anthu onse ku United States atawonjezera koloko imodzi ya soda pazakudya zawo za tsiku ndi tsiku, anthu enanso 3.6 miliyoni atha kudwala matenda a shuga amtundu wachiwiri.

Chidule Umboni waukulu umalumikiza kumwa shuga - makamaka kuchokera ku zakumwa zotsekemera ndi shuga - kuyimba matenda ashuga achiwiri.

6. Soda Soda Mulibe Zakudya Zoyenera - Shuga Yokha

Soda yotsekemera ilibe zakudya zofunikira - mulibe mavitamini, mulibe mchere, komanso mulibe ulusi.

Sichikuwonjezera chilichonse pachakudya chanu kupatula kuchuluka kwa shuga wowonjezera komanso zopatsa mphamvu zosafunikira.

Chidule Ma sodas okhala ndi shuga amakhala ndi zofunikira zochepa, amangopatsa shuga ndi ma calories.

7. Shuga Angayambitse Kukaniza kwa Leptin

Leptin ndi timadzi tomwe timatulutsa maselo amafuta amthupi lanu. Imayang'anira kuchuluka kwa zopatsa mphamvu zomwe mumadya ndikuwotcha (,,).

Magawo a Leptin amasintha poyankha njala komanso kunenepa kwambiri, motero nthawi zambiri amatchedwa chidzalo kapena timadzi ta njala.

Kukhala wolimbana ndi zovuta za hormone iyi - yotchedwa leptin kukana - tsopano akukhulupirira kuti ndi m'modzi mwa omwe akutsogolera kupeza mafuta mwa anthu (32,).

M'malo mwake, kafukufuku wazinyama amalumikiza kudya kwa fructose ndi kukana kwa leptin.

Kafukufuku wina, makoswe adayamba kugonjetsedwa ndi leptin atadyetsedwa ndi fructose yambiri. Chodabwitsa, atabwereranso ku zakudya zopanda shuga, kukana kwa leptin kunazimiririka (,).

Izi zati, maphunziro aumunthu amafunikira.

Chidule Mayeso azinyama akuwonetsa kuti kudya kwambiri-fructose kumatha kuyendetsa leptin kukana. Kuchotsa fructose kungathetse vutoli.

8. Soda Soda Atha Kukhala Wosuta

Ndizotheka kuti soda yokhala ndi mankhwala osokoneza bongo.

Mu makoswe, kusungunuka kwa shuga kumatha kubweretsa kutulutsidwa kwa dopamine muubongo, ndikupatsa chisangalalo (36).

Kulimbana ndi shuga kumatha kukhala ndi zotsatirapo zina kwa anthu ena, chifukwa ubongo wanu umalimbikitsidwa kufunafuna zochitika zomwe zimatulutsa dopamine.

M'malo mwake, kafukufuku wambiri akuwonetsa kuti shuga - komanso zakudya zosakonzedwa bwino - zimakhudza ubongo wanu ngati mankhwala osokoneza bongo ().

Kwa anthu omwe amakonda kuledzera, shuga atha kuyambitsa machitidwe ofuna mphotho otchedwa kusuta.

Kafukufuku wamakoswe akuwonetsa kuti shuga amatha kukhala osokoneza bongo (,,).

Ngakhale kuledzera kumakhala kovuta kutsimikizira mwa anthu, anthu ambiri amamwa zakumwa zotsekemera monga momwe zimakhalira ndi zinthu zosokoneza bongo.

Chidule Zakumwa zotsekemera zimakhudza kwambiri dongosolo la mphotho yaubongo wanu, zomwe zingayambitse kuledzera.

9. Zakumwa Zam'madzi Zitha Kuchulukitsa Matenda a Mtima

Kudya shuga kwakhala kukugwirizanitsidwa ndi chiwopsezo cha matenda amtima (,).

Zimadziwika bwino kuti zakumwa zotsekemera zimakulitsa chiwopsezo cha matenda amtima, kuphatikiza shuga wambiri wamagazi, triglycerides wamagazi, ndi tinthu tating'onoting'ono tating'onoting'ono ta LDL (,).

Kafukufuku waposachedwa wa anthu awona kulumikizana kwamphamvu pakati pa kudya shuga ndi matenda amtima mwa anthu onse (,,,,,).

Kafukufuku wazaka 20 mwa amuna 40,000 adapeza kuti iwo omwe amamwa chakumwa chimodzi cha shuga patsiku amakhala ndi chiopsezo chachikulu cha 20% chokhala ndi - kapena kufa ndi - matenda amtima, poyerekeza ndi amuna omwe samakonda kumwa zakumwa zotsekemera ().

Chidule Kafukufuku wambiri watsimikizira kulumikizana kwamphamvu pakati pa zakumwa zotsekemera ndi chiwopsezo cha matenda amtima.

10. Omwa Soda Ali Ndi Chiwopsezo Chambiri Cha Khansa

Khansa imakonda kuyenda limodzi ndi matenda ena osachiritsika monga kunenepa kwambiri, mtundu wa 2 shuga, ndi matenda amtima.

Pachifukwa ichi, ndizosadabwitsa kuwona kuti zakumwa zotsekemera nthawi zambiri zimalumikizidwa ndi chiopsezo chowonjezeka cha khansa.

Kafukufuku m'modzi mwa achikulire oposa 60,000 adazindikira kuti omwe amamwa ma sodas awiri kapena kupitilira apo pasabata anali 87% omwe ali ndi mwayi wokhala ndi khansa ya kapamba kuposa omwe sanamwe soda ().

Kafukufuku wina wokhudza khansa ya kapamba adapeza kulumikizana kwamphamvu mwa akazi - koma osati amuna ().

Amayi omwe amasiya msambo omwe amamwa makapu ambiri a shuga amathanso kukhala pachiwopsezo chachikulu cha khansa ya endometrial, kapena khansa yamkati mwa chiberekero ().

Kuonjezera apo, kumwa zakumwa zotsekemera ndi shuga kumalumikizidwa ndi kubwereza khansa ndi kufa kwa odwala omwe ali ndi khansa yoyipa ().

Chidule Kafukufuku wowunikira akuwonetsa kuti zakumwa zotsekemera ndi shuga zimalumikizidwa ndi chiopsezo chowonjezeka cha khansa.

11. Shuga ndi acid mu Soda Ndi tsoka la thanzi la mano

Ndizodziwika bwino kuti suga soda ndiyabwino kumano anu.

Soda imakhala ndi zidulo monga phosphoric acid ndi carbonic acid.

Izi zidulo zimapanga malo okhala ndi acidic kwambiri mkamwa mwanu, zomwe zimapangitsa mano anu kuwonongeka.

Ngakhale ma acid mu soda nawonso amatha kuwononga, ndikuphatikizana ndi shuga komwe kumapangitsa soda kukhala owopsa (,).

Shuga amapereka mphamvu yosavuta kugaya mabakiteriya oyipa mkamwa mwanu. Izi, kuphatikiza ma asidi, zimawononga thanzi la mano pakapita nthawi (,).

Chidule Zomwe zimapezeka mu soda zimapanga malo okhala ndi asidi mkamwa mwanu, pomwe shuga imadyetsa mabakiteriya owopsa omwe amakhala pamenepo. Izi zitha kukhala ndi zovuta zoyipa paumoyo wamano.

12. Omwa Soda Ali Ndi Chiwopsezo Chowonjezeka Cha Gout

Gout ndi matenda omwe amadziwika ndi kutupa komanso kupweteka kwamafundo anu, makamaka zala zanu zazikulu.

Gout imachitika pomwe uric acid m'magazi ambiri amakanikiranso ().

Fructose ndiye chakudya chachikulu chomwe chimadziwika kuti chimakulitsa uric acid ().

Zotsatira zake, maphunziro ambiri akulu owunikira apeza kulumikizana kwamphamvu pakati pa zakumwa zotsekemera ndi shuga.

Kuphatikiza apo, maphunziro a nthawi yayitali amamangirira soda ku 75% chiwopsezo chowonjezeka cha gout mwa akazi ndipo pafupifupi 50% yawonjezera chiopsezo mwa amuna (,,).

Chidule Anthu omwe amakonda kumwa zakumwa zotsekemera amawoneka kuti ali ndi chiopsezo chowonjezereka cha gout.

13. Kugwiritsa Ntchito Shuga Kumalumikizidwa Ndi Kuwonjezeka Kowopsa Kwa Dementia

Dementia ndi nthawi yoti kuchepa kwa magwiridwe antchito aubongo kwa achikulire. Mawonekedwe ofala kwambiri ndi matenda a Alzheimer's.

Kafukufuku akuwonetsa kuti kuwonjezeka kulikonse kwa shuga m'magazi kumalumikizidwa kwambiri ndi chiopsezo chowonjezeka cha matenda amisala (, 65).

Mwanjira ina, kuchuluka kwa shuga m'magazi anu, kumawonjezera chiopsezo chanu chodwala matenda amisala.

Chifukwa zakumwa zotsekemera zimabweretsa ma spikes mwachangu m'magazi a shuga, ndizomveka kuti atha kukulitsa chiopsezo cha matenda amisala.

Kafukufuku wa Rodent akuti kuchuluka kwakukulu kwa zakumwa zotsekemera kumatha kusokoneza kukumbukira komanso kupanga zisankho (65).

Chidule Kafukufuku wina akuwonetsa kuti kuchuluka kwa shuga m'magazi kumabweretsa chiopsezo cha matenda amisala.

Mfundo Yofunika Kwambiri

Kumwa zakumwa zambiri zotsekemera ndi shuga - monga soda - kumatha kukhala ndi zovuta zosiyanasiyana pamoyo wanu.

Izi zimachokera pakuchulukirachulukira kwa mano kuwonongeka mpaka pachiwopsezo chachikulu cha matenda amtima ndi zovuta zamagetsi monga mtundu wa 2 shuga.

Kumwa soda nthawi zonse kumawonekeranso kuti kumawonjezera kunenepa komanso kunenepa kwambiri.

Ngati mukufuna kuchepetsa thupi, pewani matenda osachiritsika, ndikukhala ndi moyo wautali, lingalirani zochepetsera zakumwa zotsekemera.