Zotsatira za Khofi pa Matenda a shuga

Zamkati

• Khofi ndi matenda ashuga
• Kodi matenda a shuga ndi chiyani?
• Khofi komanso kupewa matenda a shuga
• Zotsatira za khofi pa shuga ndi insulini
• Caffeine, magazi m'magazi, ndi insulini (musanadye chakudya musanadye)
• Kusala magazi shuga ndi insulini
• Chizolowezi kumwa khofi
• Ubwino wina wa khofi
• Khofi wokhala ndi zowonjezera zowonjezera
• Malangizo a shuga tsiku lililonse
  
• Malangizo ena abwino onunkhira khofi wanu ndi awa:
  
• Zowopsa ndi machenjezo
• Tengera kwina
• Q&A: Makapu angati?
• Funso:
• Yankho:

Khofi ndi matenda ashuga

Khofi adatsutsidwa kale kuti ndi woyipa pa thanzi lanu. Komabe, pali umboni wochuluka womwe ungateteze ku mitundu ina ya khansa, matenda a chiwindi, komanso ngakhale kukhumudwa.

Palinso kafukufuku wovuta kunena kuti kuwonjezera kumwa khofi kumachepetsa chiopsezo chanu chokhala ndi matenda amtundu wa 2. Iyi ndi nkhani yabwino kwa ife omwe sitingakumane ndi tsikulo mpaka titalowa mu chikho chathu cha java.

Komabe, kwa iwo omwe ali kale ndi matenda ashuga amtundu wa 2, khofi atha kukhala ndi zovuta.

Kaya mukuyesera kuchepetsa chiopsezo chanu, muli ndi matenda ashuga kale, kapena simungathe kupita popanda chikho chanu cha joe, phunzirani za zotsatira za khofi pa matenda ashuga.

Kodi matenda a shuga ndi chiyani?

Matenda ashuga ndimatenda omwe amakhudza momwe thupi lanu limagwirira shuga. Shuga wamagazi, yemwe amadziwikanso kuti shuga wamagazi, ndikofunikira chifukwa ndizomwe zimapangitsa ubongo wanu kukhala wopatsa mphamvu komanso zimapereka mphamvu ku minofu ndi minyewa yanu.

Ngati muli ndi matenda ashuga, ndiye kuti muli ndi shuga wambiri m'magazi anu. Izi zimachitika thupi lanu likakhala losagwirizana ndi insulin ndipo silimathanso kutengera shuga m'maselo kuti mukhale ndi mphamvu.

Kuchuluka kwa magazi m'magazi kumatha kudetsa nkhawa zathanzi. Pali zifukwa zingapo zomwe zingayambitse matenda ashuga.

Mitundu ya matenda ashuga yayikulu ndi mtundu wa 1 ndi mtundu wa 2. Mitundu ina imaphatikizapo matenda a shuga, omwe amapezeka nthawi yapakati koma amayamba kubadwa.

Matenda a shuga, omwe nthawi zina amatchedwa kuti shuga a m'malire, amatanthauza kuti magazi m'magazi anu ndiwokwera kuposa masiku onse koma osati okwera kwambiri mungapezeke ndi matenda ashuga.

Zizindikiro zina za matenda ashuga ndi izi:

• ludzu lowonjezeka
• kuonda kosadziwika
• kutopa
• kupsa mtima

Ngati mukuganiza kuti mutha kukhala ndi zina mwazizindikirozi, ndikofunikira kulankhula ndi dokotala wanu.

Khofi komanso kupewa matenda a shuga

Ubwino wathanzi la khofi wa matenda a shuga umasiyana pamilandu.

Ofufuza ku Harvard adapeza anthu opitilira 100,000 kwazaka pafupifupi 20. Adaganizira zaka zinayi, ndipo zomwe adamaliza zidasindikizidwa mu kafukufukuyu wa 2014.

Adapeza kuti anthu omwe amamwa khofi wawo mopitilira chikho chimodzi patsiku amakhala ndi chiopsezo chotsika ndi 11% chokhala ndi matenda amtundu wa 2.

Komabe, anthu omwe amachepetsa kumwa khofi ndi chikho chimodzi patsiku amachulukitsa chiopsezo chokhala ndi matenda ashuga ndi 17 peresenti. Panalibe kusiyana pakati pa iwo omwe ankamwa tiyi.

Sizikudziwika chifukwa chake khofi imakhudza kwambiri chitukuko cha matenda ashuga.

Kuganiza caffeine? Mwina sizomwe zimayambitsa zabwinozi. M'malo mwake, caffeine yawonetsedwa kwakanthawi kochepa kuti iwonjezere shuga komanso insulin.

Pakafukufuku wina wocheperako wokhudza amuna, khofi wonyezimira adawonetsanso kuwuka kwakukulu kwa shuga wamagazi. Pakadali pano pali maphunziro ochepa ndipo kafukufuku wina akuyenera kuchitidwa pazotsatira za caffeine ndi matenda ashuga.

Zotsatira za khofi pa shuga ndi insulini

Ngakhale khofi itha kukhala yopindulitsa poteteza anthu ku matenda ashuga, kafukufuku wina wasonyeza kuti khofi wanu wakuda wakuda akhoza kukhala pachiwopsezo kwa anthu omwe ali kale ndi matenda ashuga amtundu wa 2.

Caffeine, magazi m'magazi, ndi insulini (musanadye chakudya musanadye)

Kafukufuku wina wa 2004 adawonetsa kuti kumwa kapisozi wa caffeine musanadye kunapangitsa kuti anthu omwe ali ndi matenda ashuga amtundu wa 2 azikhala ndi chakudya chambiri pambuyo pake. Zikuwonetsanso kuwonjezeka kwa insulin kukana.

Malinga ndi, pakhoza kukhala wolimbikitsa wamtundu yemwe akukhudzidwa. Chibadwa chingatengere gawo mu kagayidwe ka caffeine komanso momwe zimakhudzira shuga wamagazi. Pakafukufukuyu, anthu omwe amapukusa tiyi kapena khofi wocheperako pang'onopang'ono adawonetsa kuchuluka kwa shuga wamagazi kuposa omwe amasintha tiyi kapena khofi mwachangu.

Zachidziwikire, pali zina zambiri za khofi kupatula caffeine. Zinthu zina izi ndi zomwe zimayambitsa chitetezo chomwe chidawonedwa mu kafukufuku wa 2014.

Kumwa khofi wa khofi kwa nthawi yayitali kungasinthe momwe zimakhudzira shuga komanso chidwi cha insulin. Kulekerera chifukwa chogwiritsa ntchito nthawi yayitali kumatha kukhala komwe kumapangitsa kuteteza.

Posachedwapa kuchokera ku 2018 adawonetsa kuti zotsatira za khofi ndi tiyi kapena khofi zomwe zimakhalapo kwa nthawi yayitali zitha kulumikizidwa ndikuchepetsa chiopsezo cha matenda a shuga komanso matenda ashuga.

Kusala magazi shuga ndi insulini

Kafukufuku wina mu 2004 adayang'ana "pakati" pakati pa anthu omwe alibe matenda ashuga omwe amamwa lita imodzi ya khofi yosefera tsiku lililonse, kapena omwe adamwa.

Kumapeto kwa kafukufukuyu wa milungu inayi, iwo omwe amamwa khofi wambiri anali ndi insulin yambiri m'magazi awo. Izi zinali choncho ngakhale posala kudya.

Ngati muli ndi matenda a shuga a mtundu wachiwiri, thupi lanu silitha kugwiritsa ntchito insulini moyenera kuthana ndi shuga. "Kulekerera" komwe kumachitika pakumwa khofi kwa nthawi yayitali kumatenga nthawi yayitali kuposa milungu inayi kuti ikule.

Chizolowezi kumwa khofi

Pali kusiyana kodziwikiratu momwe anthu omwe ali ndi matenda ashuga komanso omwe alibe matenda a shuga amayankha khofi ndi tiyi kapena khofi. Kafukufuku wa 2008 anali ndi omwe amamwa khofi omwe ali ndi matenda a shuga a 2 mosalekeza amawunika shuga wawo wamagazi pomwe akuchita zochitika za tsiku ndi tsiku.

Masana, zidawonetsedwa kuti atangomwa khofi, shuga wamagazi awo amakwera. Shuga wamagazi anali wokwera masiku omwe amamwa khofi kuposa masiku omwe sanamwe.

Ubwino wina wa khofi

Palinso maubwino ena azaumoyo akumwa khofi omwe sagwirizana ndi kupewa matenda ashuga.

Kafukufuku watsopano wokhala ndi zoopsa zomwe zakhala zikuwonetsedwa akuwonetsa zabwino zina za khofi. Mulinso zoteteza ku:

• Matenda a Parkinson
• matenda a chiwindi, kuphatikiza khansa ya chiwindi
• gout
• Matenda a Alzheimer
• miyala yamtengo wapatali

Kafukufuku watsopanoyu adawonetsanso kuti khofi akuwoneka kuti amachepetsa chiopsezo cha kukhumudwa ndikuwonjezera kuthekera kolingalira ndi kuganiza bwino.

Khofi wokhala ndi zowonjezera zowonjezera

Ngati mulibe matenda a shuga koma mukuda nkhawa kuti mukukula, samalani musanawonjezere kumwa khofi. Pakhoza kukhala zotsatira zabwino kuchokera ku khofi mu mawonekedwe ake oyera. Komabe, maubwino ake si ofanana ndi zakumwa za khofi ndi zotsekemera zowonjezera kapena zopangira mkaka.

Malangizo a shuga tsiku lililonse

1. Khofi atha kukhala wodziwika kwambiri kuposa kale, koma kumamwa pafupipafupi si njira yabwino yothanirana ndi matenda ashuga - ngakhale (mukukhulupirira kapena ayi) pali umboni wochuluka womwe ungathandize pewani matenda ashuga.

Zakumwa zonunkhira, zotsekemera zomwe zimapezeka m'maketoni a cafe nthawi zambiri zimadzazidwa ndi ma carb osapatsa thanzi. Amakhalanso ndi ma calories ambiri.

Mphamvu ya shuga ndi mafuta mu khofi wambiri komanso zakumwa za espresso zimatha kupitilira zabwino zilizonse zoteteza khofi.

Zomwezo zitha kunenedwa za khofi wokoma shuga komanso zakumwa zotsekemera ndi zakumwa zina. Wokometsera akawonjezeredwa, zimawonjezera chiopsezo chanu chokhala ndi matenda ashuga amtundu wa 2. Kudya shuga wochuluka kwambiri kumalumikizidwa mwachindunji ndi matenda a shuga ndi kunenepa kwambiri.

Kukhala ndi zakumwa za khofi zomwe zimakhala ndi mafuta ambiri kapena shuga nthawi zonse kumatha kuwonjezera kukana kwa insulin. Zitha kupangitsa mtundu wa 2 shuga.

Maunyolo ambiri a khofi amapereka zosankha zakumwa ndi ma carbs ochepa ndi mafuta. Zakumwa za khofi "Skinny" zimakupatsani mwayi wadzuka m'mawa kapena masana osatengera shuga.

Malangizo ena abwino onunkhira khofi wanu ndi awa:

• onjezerani vanila ndi sinamoni ngati njira yathanzi, zero carb
• sankhani zosankha zopanda mkaka wa vanila, monga coconut, fulakesi, kapena mkaka wa amondi
• Funsani theka la kuchuluka kwa madzi onunkhira mukamayitanitsa ku malo ogulitsira khofi, kapena mankhwala okometsera kwathunthu

Zowopsa ndi machenjezo

Ngakhale kwa anthu athanzi, caffeine ya khofi imatha kukhala ndi zovuta zina.

Zotsatira zoyipa za Caffeine zimaphatikizapo:

• kupweteka mutu
• kusakhazikika
• nkhawa

Monga pazinthu zambiri, kudziletsa ndikofunikira pakumwa khofi. Komabe, ngakhale mutamwa pang'ono, khofi ali ndi zoopsa zomwe muyenera kukambirana ndi dokotala wanu.

Zowopsa izi ndi izi:

• kuwonjezeka kwa cholesterol ndi khofi wosasunthika kapena wa espresso
• chiopsezo chowonjezeka cha kutentha pa chifuwa
• kuchuluka kwa magazi m'magazi mukatha kudya

Zinthu zina zofunika kukumbukira:

• Achinyamata ayenera kukhala ndi zosakwana 100 milligram (mg) ya caffeine tsiku lililonse. Izi zimaphatikizapo zakumwa zonse za khofi, osati khofi wokha.
• Ana aang'ono ayenera kupewa zakumwa za khofi.
• Kuonjezera zotsekemera kwambiri kapena zonona zitha kuwonjezera chiopsezo cha matenda ashuga komanso kunenepa kwambiri.

Tengera kwina

Palibe chakudya kapena chowonjezera chomwe chimapereka chitetezo chathunthu ku matenda amtundu wa 2. Ngati muli ndi prediabetes kapena muli pachiwopsezo chodwala matenda ashuga, kuonda, kuchita masewera olimbitsa thupi, komanso kudya zakudya zopatsa thanzi, zopatsa thanzi ndiyo njira yabwino yochepetsera ngozi.

Kumwa kumwa khofi kuti muchepetse matenda ashuga sikungakupatseni zotsatira zabwino. Koma ngati mumamwa kale khofi, mwina sangakupwetekeni.

Yesetsani kuchepetsa shuga kapena mafuta omwe mumamwa ndi khofi wanu. Komanso lankhulani ndi dokotala wanu za zakudya zomwe mungasankhe, kuchita masewera olimbitsa thupi, komanso zotsatira zakumwa khofi.

Q&A: Makapu angati?

Funso:

Yankho: