Kupanga Kwamasiku 21 - Tsiku 14: Momwe Shuga Amanyamula Pamapaundi

Zamkati

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Mkazi wamba amadya masupuni 31 a shuga patsiku (pafupifupi magawo awiri mwa atatu a chikho kapena magalamu 124); zambiri zimachokera ku zotsekemera zowonjezera, zomwe zimapezeka mu chirichonse kuchokera ku yoghurt yokometsera mpaka ku madzi a mapulo omwe mumathira pazikondamoyo zanu. Mosiyana ndi shuga omwe amapezeka mu zipatso ndi zakudya zina, monga mkaka, zotsekemera izi zimapereka ma calories koma ziro mavitamini, mchere, kapena fiber. Akatswiri azakudya amati simuyenera kupitilira 10 peresenti ya zopatsa mphamvu zanu zatsiku ndi tsiku kuchokera ku shuga wowonjezera, zomwe zikutanthauza kuti musapitirire ma teaspoon 9 (36 gm) patsiku. Kuti muyambe kudya:

• Werengani malembo pazinthu zomwe mumakonda
  Pankhani yazakudya zopatsa thanzi, shuga yemwe amapezeka mwadongosolo amaphatikizidwa ndi shuga wowonjezera, chifukwa chake muyenera kuwerenga mndandanda wazosakaniza. Chimodzi mwazifukwa zomwe anthu amadya zotsekemera zotere ndi chifukwa chakuti sazindikira kuti, kuwonjezera pa zinthu zoyera, manyuchi a chimanga a high-fructose, manyuchi a mpunga wofiirira, uchi ndi fructose ndiwo magwero a zopatsa mphamvu zopanda kanthu. Kumbukirani kuti palibe wotsekemera wokhala wathanzi kuposa wina.
• Musaiwale zamafuta
  Shuga nthawi zambiri amayendera limodzi ndi mafuta. Samalani ndi ayisikilimu, keke, makeke, ndi maswiti; zonse zili ndi shuga wambiri ndipo kirimu kapena batala. "Shuga umapangitsa kuti mafuta azikoma kwambiri, motero mumatha kudya zopatsa mphamvu zambiri panthawi imodzi chifukwa mafuta amakhala ndi ma calories 9 pa gramu imodzi poyerekeza ndi shuga 4," akutero John Foreyt, Ph.D., pulofesa wa zamisala, sayansi yamakhalidwe, ndi mankhwala ku Baylor College of Medicine.
• Yang'anirani magawo
  "Zakudya zokoma ndi gawo lazomwe zimakhazikika," akutero Lisa Young, Ph.D., R.D., pulofesa wothandizirana ndi maphunziro azakudya ndi maphunziro ku Yunivesite ya New York. Ndipo zakumwa zotsekemera, makamaka, ndizo zomwe zimapereka shuga wowonjezera mu zakudya zathu. Imwani basi imodzi konsati ya kola patsiku ndipo mukudya magalamu 39, ndalama zomwe zadutsa kale malire anu a tsiku ndi tsiku.

Sankhani nkhani yapadera ya Shape Yopanga Thupi Lanu kuti mumve zambiri za mapulani a masiku 21 awa. Pamalo ogulitsa zatsopano tsopano!

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