Funsani Dokotala Wazakudya: Kuchepetsa Shuga

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Q: Ndikufuna kuchepetsa kumwa shuga. Kodi ndipite kozizira kapena kumasuka? Ndiyambira kuti?

Yankho: Ndine wokondwa kumva kuti mukuyesetsa kuchepetsa kumwa shuga. Shuga wowonjezeredwa amapanga 16 peresenti ya zopatsa mphamvu zonse muzakudya za ku America wamba-ndizo zopatsa mphamvu 320 kwa munthu yemwe ali ndi dongosolo la ma calorie 2,000! Kuchotsa zopatsa mphamvu zambiri izi zitha kukhudza kwambiri ngati mukuyesera kuchepetsa thupi. Kwa anthu ena, kudula shuga wowonjezera ndiko kusintha kwa zakudya zomwe amafunikira kuti achepetse mapaundi ofunikira.

Koma kuchotsa shuga ndi kovuta chifukwa kumakusokoneza. Kafukufuku wina wasonyeza kuti kudya kwambiri kwa zinthu zotsekemera kumatha kutsanzira zomwe opiates amachita. Sindikunena kuti kukonzekera kwanu kwa koloko masana kukupatsani chimodzimodzi ndi kutuluka kwa oxycodone, koma zonsezi zimathandizira magawo ofanana muubongo, zomwe zimabweretsa chisangalalo.

Njira yabwino yochepetsera zimadalira umunthu wanu. Anthu ena amachita bwino kuzizira pomwe ena amafunikira kuyamwa. Ganizirani zomwe zakhala zikuyenda bwino kwa inu m'mbuyomu poyesa kusiya zizolowezi ndikugwiritsa ntchito njira yomweyo.

Komabe, mwaganiza zolimbana ndi cholinga ichi, zinthu ziwiri zoyambirira zomwe muyenera kuziganizira ndi zakudya zokhala ndi tirigu ndi zakumwa zotsekemera.

Keke, makeke, ma pie, ndi zina zotero zimapanga 13 peresenti ya shuga wowonjezera mu zakudya za ku United States ndipo ndizo nambala 1 ya ma calories ndi trans mafuta. Anthu ambiri sakhala ndi mchere kangapo patsiku, chifukwa chake kusiya kuyamwa maswiti anu atatha chakudya chamadzulo kuyenera kukhala kosavuta kuyamba. Osachita mantha ngati mumakonda ma brownies anu - sindikukupemphani kuti musiye zonse. Ingozisungirani chakudya chanu cha splurge ndipo koposa zonse, sangalalani nacho. Kenako bwererani ku pulani yanu yochepetsera shuga. Mwanjira iyi mutha kusangalala ndi thanzi labwino, kuwongolera shuga m'magazi, komanso kuchepa thupi pomwe mutha kusangalala ndi keke ya chokoleti yaku Germany yokhala ndi coconut frosting pafupipafupi.

Ponena za ma calories amadzimadzi, onjezerani soda, zakumwa zopatsa mphamvu, ndi zakumwa zamasewera, zomwe zimapanga 36 peresenti ya shuga wowonjezeredwa ndi 4 peresenti ya kuchuluka kwa ma calories omwe Achimereka amadya tsiku ndi tsiku. (Zowopsa!) Palibe ma ifs, ands, kapena ma buts: Cola alibe malo pachakudya chanu. Zakumwa zamphamvu ndi masewera, komabe, zitha kugwiritsidwa ntchito nthawi yayitali kapena mutatha kuchita masewera olimbitsa thupi ngati galimoto yolimbikitsira komanso kukupatsani mphamvu pantchito yanu, koma ndizo zokha. Muyenera kuti mupeze china chakumwa. Madzi, seltzer, ndi otentha kapena ayisiki wobiriwira kapena zitsamba ndi malangizo anga apamwamba. Kudula zakumwa zotsekemera izi m'zakudya zanu (kapena kuzigwirizanitsa ndi masewera olimbitsa thupi) ndizofunikira kwambiri.

Kenako, mukakonzekera sitepe yotsatira, muyenera kukhala katswiri powerenga zolemba zazakudya chifukwa ndiyo njira yokhayo yodziwira shuga wowonjezera. Ngati chimodzi mwa zinthu zotsatirazi-zonse zotchedwa "shuga wowonjezera" ndi Malangizo a Zakudya ku 2010 aku America-ndi amodzi mwazinthu zitatu zoyambirira zomwe zatchulidwa, lekani kugula ndi kudya mankhwalawo.

• shuga woyera
• shuga wofiira
• shuga wosaphika
• high fructose chimanga manyuchi
• chimanga manyuchi
• chimanga madzi zolimba
• madzi a chimera
• mapulo manyuchi
• manyuchi a pancake
• Chokoma cha fructose
• madzi fructose
• wokondedwa
• molasi
• dextrose wopanda madzi
• crystal dextrose

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