Fufuzani chifukwa chake shuga ndi woipa kwambiri pa thanzi lanu

Zamkati

• Kuvulaza kumwa shuga
• Chifukwa chiyani shuga umasokoneza bongo
• Malangizo ogwiritsira ntchito shuga
• Zakudya zokhala ndi shuga wambiri
• Momwe mungakometsere popanda shuga
• Momwe mungasinthire kukoma kuti musasowe shuga

Kugwiritsa ntchito shuga, makamaka shuga woyera, kumalumikizidwa ndi chiopsezo chowonjezeka chokhala ndi mavuto monga matenda ashuga, kunenepa kwambiri, cholesterol, gastritis ndi kudzimbidwa.

Kuphatikiza pa shuga woyera, kumwa mopitilira muyeso zinthu zotsekemera zotsekemera monga ma mousses ndi makeke, ndizovulaza thanzi, ndipo ndikofunikira kupewa zakudya izi kuti thupi likhale lathanzi ndikupewa kunenepa kwambiri.

Kuvulaza kumwa shuga

Kugwiritsa ntchito shuga pafupipafupi kumawonjezera mwayi wokhala ndi mavuto monga:

1. Kutha m'mano;
2. Kunenepa kwambiri;
3. Matenda ashuga;
4. Cholesterol wambiri;
5. Chiwindi mafuta;
6. Khansa;
7. Matenda am'mimba;
8. Kuthamanga;
9. Kusiya;
10. Kudzimbidwa;
11. Kuchepetsa kukumbukira;
12. Myopia;
13. Thrombosis;
14. Ziphuphu.

Kuphatikiza apo, shuga imangopatsa mafuta zopatsa thanzi m'thupi, popeza mulibe mavitamini kapena michere, zomwe ndizofunikira pakulimbitsa thupi.

Chifukwa chiyani shuga umasokoneza bongo

Shuga amalowerera muubongo chifukwa umathandizira kupanga mahomoni otchedwa dopamine, omwe amachititsa kuti munthu azisangalala komanso akhale ndi moyo wabwino, kupangitsa kuti thupi lizolowere kudya zakudya zamtunduwu.

Kuphatikiza pa kuledzera, shuga wochulukirapo amalepheretsanso kukumbukira ndikulepheretsa kuphunzira, zomwe zimapangitsa kuchepa kwa magwiridwe antchito mu maphunziro ndi ntchito.

Malangizo ogwiritsira ntchito shuga

Zakudya zokometsera shuga tsiku lililonse ndi 25 g, womwe ndi wofanana ndi supuni yathunthu, koma choyenera ndikupewa kumeza chakudyachi momwe zingathere, popeza thupi silifunikira kuti lizigwira ntchito bwino.

Kuphatikiza apo, kumwa shuga kapena uchi wofiirira kuyenera kukondedwa, popeza ali ndi mavitamini ndi michere yambiri kuposa mankhwala oyeretsedwa, osavulaza thanzi.

Zakudya zokhala ndi shuga wambiri

Kuphatikiza pa shuga woyera, zakudya zambiri zimakhala ndi izi pophika, zomwe zimayambitsanso thanzi. Zitsanzo zina ndi izi:

• Zakudyazi: makeke, mapira, maswiti ndi buledi wopanda shuga;
• Zakumwa: zakumwa zozizilitsa kukhosi, timadziti tamzitini ndi timadziti ta ufa;
• Zotsogola mankhwala: chokoleti, gelatin, keke yodzaza, ketchup, mkaka wokhazikika, Nutella, uchi wa karo.

Chifukwa chake, ndikofunikira kupewa kudya zakudya izi ndipo nthawi zonse muziyang'ana chizindikirocho kuti muwone ngati shuga idagwiritsidwa ntchito ngati chinthu chopangira mankhwalawo. Onani kuchuluka kwa shuga muzakudya zomwe zimadyedwa kwambiri.

Momwe mungakometsere popanda shuga

Kuti atseketse timadziti, ma coffees, yoghurt achilengedwe kapena kupanga maphikidwe a makeke ndi maswiti, munthu ayenera kusankha kugwiritsa ntchito zotsekemera m'malo mwa shuga. Zokometsera zabwino kwambiri ndizachilengedwe, monga stevia, xylitol, erythritol, maltitol ndi thaumatin, ndipo itha kugwiritsidwa ntchito m'mitundu yonse yamaphikidwe ndi kukonzekera.

Zokometsera zopangira, monga aspartame, sodium cyclamate, saccharin ndi sucralose, zimapangidwa kuchokera ku zinthu zamankhwala, ndipo sizoyenera makamaka kwa ana ndi amayi apakati. Kuphatikiza apo, choyenera ndikuti zakumwa monga timadziti, tiyi ndi tiyi amatengedwa popanda kuwonjezera shuga kapena zotsekemera, ndipo yogurt wachilengedwe, amathanso kutsekemera pang'ono ndi uchi pang'ono kapena chipatso. Onani mndandanda wathunthu wa zotsekemera zachilengedwe ndi zopangira.

Momwe mungasinthire kukoma kuti musasowe shuga

M'kamwa mumatenga pafupifupi masabata atatu kuti muzolowere kukoma kocheperako, popeza ndi nthawi yomwe zimatengera kuti masamba amvekenso lilime, omwe amatha kusintha kuzolowera zatsopano.

Kuwongolera kusintha ndi kuvomereza kukoma, ndizotheka kuchotsa shuga pang'ono ndi pang'ono, kuchepetsa kuchuluka komwe kumagwiritsidwa ntchito pachakudyacho mpaka zero. Ndipo zomwezo ziyenera kuchitidwa ndi zotsekemera, kuchepetsa kuchuluka kwa madontho omwe agwiritsidwa ntchito. Kuphatikiza apo, kudya zakudya zomwe zingakhale zowawa kapena zowawasa, monga zipatso zowawasa ndi masamba osaphika, ziyenera kuchulukitsidwa.

Kuti mukhale ndi thanzi labwino komanso kupewa matenda, onani njira zitatu zochepetsera kumwa shuga.