Kodi shuga imayambitsa matenda ashuga? Zoona ndi Zopeka

Zamkati

• Kodi matenda a shuga ndi chiyani?
• Momwe Shuga Amakhudzidwira
• Kodi shuga imawonjezera chiopsezo cha matenda ashuga?
• Maswiti Achilengedwe Alibe Zotsatira Zofanana
• Nanga Bwanji za Msuzi wa Zipatso?
• Nanga Bwanji Zokometsera Zachilengedwe?
• Kodi Zokometsera Zochita Zochita Zimawonjezera Chiwopsezo cha Matenda A shuga?
• Zina Zowopsa Kwa Matenda A Shuga
• Momwe Mungadye Kuti Muchepetse Kuopsa Kwa Matenda A shuga
• Mfundo Yofunika Kwambiri
• Kodi Zokometsera Zochita Zochita Zimawonjezera Chiwopsezo cha Matenda A shuga?
• Zina Zowopsa Kwa Matenda A Shuga
• Momwe Mungadye Kuti Muchepetse Kuopsa Kwa Matenda A shuga
• Mfundo Yofunika Kwambiri
• Kodi Zokometsera Zochita Zochita Zimawonjezera Chiwopsezo cha Matenda A shuga?
• Zina Zowopsa Kwa Matenda A Shuga
• Momwe Mungadye Kuti Muchepetse Kuopsa Kwa Matenda A shuga
• Mfundo Yofunika Kwambiri
• Kodi Zokometsera Zochita Zochita Zimawonjezera Chiwopsezo cha Matenda A shuga?
• Zina Zowopsa Kwa Matenda A Shuga
• Momwe Mungadye Kuti Muchepetse Kuopsa Kwa Matenda A shuga
• Mfundo Yofunika Kwambiri

Popeza matenda ashuga ndi matenda omwe amakhala ndi shuga wambiri m'magazi, anthu ambiri amakayikira ngati kudya shuga kungayambitse.

Ngakhale zili zowona kuti kudya shuga wambiri wowonjezera kumatha kukulitsa chiopsezo cha matenda ashuga, kudya shuga ndi gawo limodzi lokha lazosokoneza.

Zinthu zina zambiri - kuphatikiza zakudya, zakudya komanso chibadwa - zimakhudzanso chiopsezo chanu.

Nkhaniyi ikufotokoza za ntchito ya shuga pakukula kwa matenda ashuga komanso imapereka malangizo othandizira kupewa matendawa.

Kodi matenda a shuga ndi chiyani?

Matenda ashuga amapezeka pamene thupi lanu silingathe kuyendetsa bwino shuga wambiri.

Izi zitha kuchitika pamene kapamba wanu amasiya kutulutsa insulini yokwanira, pomwe ma cell anu amalimbana ndi insulini yomwe imapangidwa kapena onse ().

Insulini ndiye mahomoni omwe amafunika kutulutsa shuga m'magazi anu ndikulowetsa m'maselo anu - chifukwa chake zochitika zonse ziwirizi zimapangitsa kuti shuga azikhala okwera kwambiri.

Kuchuluka kwa shuga m'magazi kwanthawi yayitali kumatha kubweretsa zovuta monga chiopsezo chowonjezeka cha matenda amtima, komanso kuwonongeka kwa mitsempha ndi impso, chifukwa chake ndikofunikira kuti azisunga ().

Pali mitundu iwiri ikuluikulu ya matenda ashuga, iliyonse imakhala ndi zifukwa zosiyanasiyana:

• Lembani 1: Zimachitika pamene chitetezo chanu cha mthupi chimalimbana ndi kapamba wanu, ndikuwononga mphamvu yake yopanga insulin.
• Lembani 2: Zimapezeka pamene kapamba wanu amasiya kutulutsa insulini yokwanira, pomwe maselo amthupi lanu sakuyankhanso ku insulini yomwe imatulutsa kapena zonse ziwiri.

Mtundu wa shuga woyamba ndi wosowa kwenikweni, makamaka majini, ndipo umangokhala 5-10% ya matenda onse ashuga (3).

Mtundu wa shuga 2 - womwe ukhala mutu wa nkhani ino - umakhala ndi anthu opitilira 90% a matenda ashuga ndipo amayamba chifukwa cha zakudya komanso zinthu zina m'moyo (4).

Mtundu wa 2 wa matenda ashuga ndiwo mtundu wofala kwambiri wa matenda ashuga. Zimachitika thupi lanu likasiya kutulutsa insulini yokwanira kapena ngati maselo amalimbana ndi insulini yomwe imatulutsidwa, zomwe zimapangitsa kuti shuga azikhala okwera kwambiri.

Momwe Shuga Amakhudzidwira

Anthu ambiri akamakamba za shuga, amatanthauza sucrose, kapena shuga wa patebulo, wopangidwa kuchokera ku shuga kapena nzimbe.

Sucrose ili ndi molekyu imodzi ya shuga ndi molekyulu imodzi ya fructose yolumikizana.

Mukamadya sucrose, ma molekyulu a glucose ndi fructose amasiyanitsidwa ndi michere m'matumbo anu ang'onoang'ono musanalowe m'magazi anu ().

Izi zimakulitsa kuchuluka kwa shuga wamagazi ndikuwonetsa kuti kapamba wanu amatulutsa insulini. Insulini imatsekera glucose kutuluka m'magazi ndikulowa m'maselo anu momwe imatha kupangidwira mphamvu.

Ngakhale fructose yaying'ono imatha kutengedwa ndi maselo ndikugwiritsa ntchito mphamvu, ambiri amatengedwa kupita ku chiwindi chanu komwe amasandulika glucose wa mphamvu kapena mafuta osungira ().

Ngati mumadya shuga wambiri kuposa momwe thupi lanu lingagwiritsire ntchito mphamvu, zochulukazo zimasandutsidwa mafuta acid ndikusungidwa ngati mafuta amthupi.

Popeza fructose imatha kusandulika kukhala mafuta, kudya kwambiri kumawonjezera kuchuluka kwa triglyceride, komwe kumatha kuwonjezera chiopsezo cha matenda amtima komanso chiwindi chamafuta (, 8).

Kudya kwambiri kwa fructose kumagwirizananso ndi kuchuluka kwa uric acid m'magazi. Ngati makhiristo a uric acid akhazikika m'malo mwanu, vuto loti gout limatha kukhala ().

Glucose kuchokera ku shuga imagwiritsidwa ntchito kwambiri ndi thupi lanu ngati mphamvu, pomwe fructose imatengedwa kupita ku chiwindi kuti isanduke shuga kapena mafuta. Kudya kwa fructose kumalumikizidwa ndi ma triglycerides okwera, chiwindi chamafuta ndi gout.

Kodi shuga imawonjezera chiopsezo cha matenda ashuga?

Kafukufuku wochuluka wapeza kuti anthu omwe amamwa zakumwa zotsekemera zotsekemera ali ndi chiopsezo chachikulu cha 25% cha mtundu wa 2 shuga ().

M'malo mwake, kumwa chakumwa chimodzi chotsekemera ndi shuga tsiku lililonse kumawonjezera chiopsezo chanu ndi 13%, osatengera kunenepa kulikonse komwe kungayambitse ().

Kuphatikiza apo, mayiko omwe amagwiritsira ntchito shuga kwambiri amakhalanso ndi mitundu iwiri ya matenda ashuga, pomwe omwe samwa kwambiri ali ndi mitengo yotsika kwambiri ().

Kulumikizana pakati pa kudya shuga ndi matenda a shuga kumakhalabebe ngakhale mutayang'anira kuchuluka kwa kalori, thupi, kumwa mowa ndi masewera olimbitsa thupi ().

Ngakhale maphunzirowa samatsimikizira kuti shuga imayambitsa matenda ashuga, mayesowo ndi olimba.

Ofufuza ambiri amakhulupirira kuti shuga amawonjezera chiopsezo cha matenda a shuga mwachindunji komanso m'njira zina.

Zitha kuonjezera chiwopsezo mwachindunji chifukwa cha momwe fructose imakhudzira chiwindi chanu, kuphatikiza kupititsa patsogolo chiwindi chamafuta, kutupa komanso kupezeka kwa insulin kukana (,,).

Izi zimatha kuyambitsa kupanga insulini yachilendo pamankhwala anu ndikuwonjezera chiopsezo chanu cha mtundu wachiwiri wa shuga (,).

Kudya shuga wambiri kumathandizanso kuti pakhale chiopsezo cha matenda a shuga mwa kuwonjezera kunenepa ndi kuchuluka kwamafuta amthupi - zomwe ndizomwe zimayambitsa chiwopsezo cha matenda ashuga ().

Kuphatikiza apo, kafukufuku wazinyama akuwonetsa kuti kudya shuga wambiri kumatha kusokoneza ma sign a leptin, mahomoni omwe amalimbikitsa malingaliro okhutira, zomwe zimabweretsa kudya ndi kunenepa kwambiri (,).

Pofuna kuchepetsa mavuto obwera chifukwa chogwiritsa ntchito shuga wambiri, a WHO amalimbikitsa kuti musapezere 10% ya zopatsa mphamvu zanu tsiku lililonse kuchokera ku shuga wowonjezera yemwe mwachilengedwe samapezeka mu zakudya ().

Shuga wowonjezera, makamaka kuchokera ku zakumwa zotsekemera ndi shuga, amalumikizidwa kwambiri ndikukula kwa mtundu wachiwiri wa shuga. Izi zikutheka chifukwa chakukhudzidwa ndi shuga pachiwindi, komanso momwe zimakhudzira kulemera kwa thupi.

Maswiti Achilengedwe Alibe Zotsatira Zofanana

Ngakhale kudya shuga wambiri wowonjezera kumalumikizidwa ndi matenda ashuga, zomwezo sizowona kwa mashuga achilengedwe ().

Mashuga achilengedwe ndi shuga omwe amapezeka zipatso ndi ndiwo zamasamba ndipo sanawonjezeredwe popanga kapena pokonza.

Popeza kuti mitundu iyi ya shuga imakhalapo pamatope, madzi, ma antioxidants ndi zina zowonjezera, zimasungunuka ndikulowetsedwa pang'onopang'ono ndipo sizimayambitsa ma spikes a shuga m'magazi.

Zipatso ndi ndiwo zamasamba zimakhalanso ndi shuga wochuluka kwambiri kuposa kulemera kwa zakudya zambiri zosinthidwa, kotero ndikosavuta kuti muzidya moyenera.

Mwachitsanzo, pichesi ali ndi pafupifupi 8% shuga kulemera kwake, pomwe bara ya Snickers imakhala ndi 50% ya shuga polemera (22, 23).

Ngakhale kafukufuku akuphatikizidwa, kafukufuku wina apeza kuti kudya zipatso kamodzi patsiku kumachepetsa chiopsezo cha matenda a shuga ndi 7-13% poyerekeza ndi kusadya chipatso chilichonse (,).

Nanga Bwanji za Msuzi wa Zipatso?

Kafukufuku wasakanikirana ngati kumwa 100% kwa madzi azipatso kumawonjezera chiopsezo cha matenda ashuga.

Kafukufuku wambiri apeza kulumikizana pakati pa kumwa madzi azipatso ndikukula kwa matenda ashuga, mwina chifukwa cha shuga wambiri wa madzi ndi zotengera zochepa (,).

Komabe, si maphunziro onse omwe adasinthanso zotsatirazi, chifukwa chake kafukufuku wina amafunika ().

Nanga Bwanji Zokometsera Zachilengedwe?

Ngakhale zotsekemera zachilengedwe, monga uchi ndi madzi a mapulo, nthawi zambiri sizimakonzedwa kwambiri ngati shuga wa patebulo kapena manyuchi a chimanga, akadali magwero oyera a shuga ndipo mulibe ulusi uliwonse.

Zokometsera zina zambiri, zogulitsidwa ngati "zachilengedwe", ziyeneranso kuonedwa ngati shuga wowonjezera. Izi zimaphatikizapo madzi a agave, shuga wa kokonati ndi nzimbe, kungotchulapo ochepa.

Chifukwa chake, ayenera kudyedwa pang'ono ngati shuga zonse zowonjezera, zopanga zosakwana 10% yama calories anu apatsiku ndi tsiku ().

Ngakhale kuti shuga wowonjezera amalumikizidwa kwambiri ndikukula kwa matenda ashuga, shuga wachilengedwe wopezeka zipatso zonse ndi ndiwo zamasamba alibe zotsatira zomwezo.

Kodi Zokometsera Zochita Zochita Zimawonjezera Chiwopsezo cha Matenda A shuga?

Zotsekemera zopangira ndizopangidwa ndi anthu, zotsekemera zokoma zomwe sizingagwiritsidwe ntchito ndi anthu kuti azipeza mphamvu. Mwakutero, amapereka kukoma popanda zopatsa mphamvu zilizonse.

Ngakhale zotsekemera zokhazokha sizimatulutsa shuga m'magazi, zimalumikizidwabe ndikukula kwa insulin kukana komanso mtundu wa 2 shuga ().

Kumwa kapu imodzi yokha ya soda tsiku lililonse kumalumikizidwa ndi 25-67% chiwopsezo chowonjezeka cha matenda amtundu wa 2, poyerekeza ndi kumwa osadya chilichonse (,).

Sizikudziwika chifukwa chake zotsekemera zopangira mavitamini zimawonjezera chiopsezo cha matenda ashuga, koma pali malingaliro osiyanasiyana.

Lingaliro limodzi ndiloti zinthu zopangidwa ndi zotsekemera zimapangitsa kuti anthu azilakalaka zakudya zokoma, zomwe zimapangitsa kuti azidya shuga kwambiri komanso kunenepa, zomwe zimawonjezera chiopsezo cha matenda ashuga ().

Lingaliro linanso ndikuti zotsekemera zopangira zimasokoneza kuthekera kwa thupi lanu kulipirira moyenera ma calories omwe amadya kuchokera ku shuga popeza ubongo wanu umalumikiza kukoma kokoma ndi ma calories ().

Kafukufuku wina wapeza kuti zotsekemera zokhazokha zimatha kusintha mtundu ndi kuchuluka kwa mabakiteriya omwe amakhala mumatumbo anu, omwe angapangitse kusagwirizana kwa shuga, kunenepa kwambiri komanso matenda ashuga ().

Ngakhale zikuwoneka kuti pali mgwirizano pakati pa zotsekemera zopangira ndi matenda ashuga, kafukufuku wina amafunika kuti mumvetsetse momwe amagwirizanirana.

Ngakhale zakudya zotsekemera zopangidwa ndi zakumwa zilibe shuga ndi ma calories ochepa kuposa njira zotsekemera ndi shuga, zimalumikizanabe ndikukula kwa matenda ashuga. Kafukufuku wowonjezereka amafunikira kuti mumvetsetse chifukwa chake.

Zina Zowopsa Kwa Matenda A Shuga

Ngakhale kumwa shuga wochulukirapo kumalumikizidwa ndi chiopsezo chowonjezeka cha matenda ashuga, zinthu zina zambiri zikusewera, monga:

• Kulemera kwa thupi: Kafukufuku akuwonetsa kuti kunenepa kwambiri ndichimodzi mwazinthu zazikulu zomwe zimayambitsa matenda ashuga amtundu wa 2 koma kutaya 5-10% ya thupi kungachepetse chiopsezo ().
• Kuchita masewera olimbitsa thupi: Anthu omwe amakhala moyo wongokhala ali ndi chiopsezo chowirikiza kawiri kachilombo ka mtundu wa 2 poyerekeza ndi omwe akutengapo gawo. Mphindi 150 zokha pa sabata yochita zolimbitsa thupi zitha kuchepetsa ngozi (,).
• Kusuta: Kusuta ndudu 20 kapena kupitilira apo patsiku kumawirikiza chiopsezo chanu chodwala matenda ashuga, koma kusiya kumabweretsa chiopsezo kubwereranso mwakale ().
• Kugonana Matenda obanika kutulo, vuto lomwe kupuma kumalepheretsa usiku, ndi chiopsezo chapadera cha matenda ashuga (,).
• Chibadwa: Chiwopsezo chokhala ndi matenda a shuga amtundu wa 2 ndi 40% ngati m'modzi wa makolo anu ali nawo ndipo pafupifupi 70% ngati makolo onse ali nawo - ndikuwonetsa chibadwa ().

Ngakhale kuti kudya shuga kungakhudze chiopsezo cha matenda ashuga, sichinthu chokhacho chomwe chimathandizira. Zakudya zina, momwe amakhalira komanso majini amathandizanso.

Momwe Mungadye Kuti Muchepetse Kuopsa Kwa Matenda A shuga

Kuphatikiza pa kuchepetsa shuga wowonjezera, pali zosintha zina zambiri zomwe mungachite kuti muchepetse chiopsezo chanu cha matenda ashuga:

• Tsatirani zakudya zonse: Zakudya zokhala ndi mtedza, zipatso, ndiwo zamasamba ndi mbewu zonse zalumikizidwa ndi kuchepa kwa matenda ashuga (,,).
• Imwani khofi: Kumwa khofi kumachepetsa chiopsezo cha mtundu wachiwiri wa matenda ashuga. Chikho chilichonse cha tsiku ndi tsiku chimakhala ndi chiopsezo chotsika 7% cha matenda ashuga ().
• Idyani masamba obiriwira: Kudya zakudya zokhala ndi masamba obiriwira adalumikizidwa ndi chiopsezo chotsika ndi 14% cha matenda ashuga ().
• Imwani mowa pang'ono: Kumwa mowa pang'ono - komwe kumatchedwa zakumwa 0.5-3.5 patsiku - kumalumikizidwa ndi chiopsezo chochepa cha 30% cha matenda ashuga, poyerekeza ndikusiya kapena kumwa kwambiri ().

Ngati kuchepetsa kudya shuga wowonjezera kumadzimva kukhala kovuta, mutha kuyamba ndikungochepetsa kumwa kwanu zakumwa zotsekemera, zomwe ndizomwe zimayambitsa shuga wowonjezera mu zakudya zaku America ().

Kusintha kwakung'ono kumeneku kungakhudze kwambiri.

Kuwerenga mosamala zolemba zopatsa thanzi ndichofunikira china, popeza pali mayina opitilira 50 a shuga omwe amagwiritsidwa ntchito popanga zakudya. Kuphunzira kuwazindikira ndi gawo loyamba pochepetsa kumwa.

Mwamwayi, pali njira zambiri zochepetsera shuga mukadali ndi chakudya chopatsa thanzi komanso chopatsa thanzi, chifukwa chake simuyenera kumva kuti mukuchepetsedwa.

Kudya shuga wocheperako kumachepetsa chiopsezo chanu cha matenda ashuga, monganso zakudya zambiri zipatso, ndiwo zamasamba ndi khofi omwe amamwa mowa pang'ono.

Mfundo Yofunika Kwambiri

Kuchuluka kwa shuga wowonjezera kumalumikizidwa ndi chiopsezo chowonjezeka cha matenda amtundu wa 2, mwina chifukwa chakusokonekera kwa chiwindi komanso chiwopsezo chachikulu cha kunenepa kwambiri.

Mashuga achilengedwe monga omwe amapezeka zipatso ndi ndiwo zamasamba samalumikizidwa ndi chiopsezo cha matenda ashuga - pomwe zotsekemera zopangira zili.

Kuphatikiza pa kumwa shuga, kuchuluka kwa zakudya, kulemera kwa thupi, kugona mokwanira, kuchita masewera olimbitsa thupi komanso majini zimathandizira pakukula kwa matendawa.

Kudya zakudya zokhala ndi zipatso, ndiwo zamasamba, mtedza ndi khofi, kumwa mowa pang'ono, kukhala ndi thupi lochita masewera olimbitsa thupi komanso kuchita masewera olimbitsa thupi pafupipafupi kumathandizira kuti muchepetse chiopsezo cha mtundu wachiwiri wa shuga.

Zokometsera zina zambiri, zogulitsidwa ngati "zachilengedwe", ziyeneranso kuonedwa ngati shuga wowonjezera. Izi zimaphatikizapo madzi a agave, shuga wa kokonati ndi nzimbe, kungotchulapo ochepa.

Chifukwa chake, ayenera kudyedwa pang'ono ngati shuga zonse zowonjezera, zopanga zosakwana 10% yama calories anu apatsiku ndi tsiku ().

Ngakhale kuti shuga wowonjezera amalumikizidwa kwambiri ndikukula kwa matenda ashuga, shuga wachilengedwe wopezeka zipatso zonse ndi ndiwo zamasamba alibe zotsatira zomwezo.

Kodi Zokometsera Zochita Zochita Zimawonjezera Chiwopsezo cha Matenda A shuga?

Zotsekemera zopangira ndizopangidwa ndi anthu, zotsekemera zokoma zomwe sizingagwiritsidwe ntchito ndi anthu kuti azipeza mphamvu. Mwakutero, amapereka kukoma popanda zopatsa mphamvu zilizonse.

Ngakhale zotsekemera zokhazokha sizimatulutsa shuga m'magazi, zimalumikizidwabe ndikukula kwa insulin kukana komanso mtundu wa 2 shuga ().

Kumwa kapu imodzi yokha ya soda tsiku lililonse kumalumikizidwa ndi 25-67% chiwopsezo chowonjezeka cha matenda amtundu wa 2, poyerekeza ndi kumwa osadya chilichonse (,).

Sizikudziwika chifukwa chake zotsekemera zopangira mavitamini zimawonjezera chiopsezo cha matenda ashuga, koma pali malingaliro osiyanasiyana.

Lingaliro limodzi ndiloti zinthu zopangidwa ndi zotsekemera zimapangitsa kuti anthu azilakalaka zakudya zokoma, zomwe zimapangitsa kuti azidya shuga kwambiri komanso kunenepa, zomwe zimawonjezera chiopsezo cha matenda ashuga ().

Lingaliro linanso ndikuti zotsekemera zopangira zimasokoneza kuthekera kwa thupi lanu kulipirira moyenera ma calories omwe amadya kuchokera ku shuga popeza ubongo wanu umalumikiza kukoma kokoma ndi ma calories ().

Kafukufuku wina wapeza kuti zotsekemera zokhazokha zimatha kusintha mtundu ndi kuchuluka kwa mabakiteriya omwe amakhala mumatumbo anu, omwe angapangitse kusagwirizana kwa shuga, kunenepa kwambiri komanso matenda ashuga ().

Ngakhale zikuwoneka kuti pali mgwirizano pakati pa zotsekemera zopangira ndi matenda ashuga, kafukufuku wina amafunika kuti mumvetsetse momwe amagwirizanirana.

Ngakhale zakudya zotsekemera zopangidwa ndi zakumwa zilibe shuga ndi ma calories ochepa kuposa njira zotsekemera ndi shuga, zimalumikizanabe ndikukula kwa matenda ashuga. Kafukufuku wowonjezereka amafunikira kuti mumvetsetse chifukwa chake.

Zina Zowopsa Kwa Matenda A Shuga

Ngakhale kumwa shuga wochulukirapo kumalumikizidwa ndi chiopsezo chowonjezeka cha matenda ashuga, zinthu zina zambiri zikusewera, monga:

• Kulemera kwa thupi: Kafukufuku akuwonetsa kuti kunenepa kwambiri ndichimodzi mwazinthu zazikulu zomwe zimayambitsa matenda ashuga amtundu wa 2 koma kutaya 5-10% ya thupi kungachepetse chiopsezo ().
• Kuchita masewera olimbitsa thupi: Anthu omwe amakhala moyo wongokhala ali ndi chiopsezo chowirikiza kawiri kachilombo ka mtundu wa 2 poyerekeza ndi omwe akutengapo gawo. Mphindi 150 zokha pa sabata yochita zolimbitsa thupi zitha kuchepetsa ngozi (,).
• Kusuta: Kusuta ndudu 20 kapena kupitilira apo patsiku kumawirikiza chiopsezo cha matenda ashuga, koma kusiya kumabweretsa chiopsezo pafupifupi kubwerera kuzizolowezi ().
• Kugonana Matenda obanika kutulo, vuto lomwe kupuma kumalepheretsa usiku, ndi chiopsezo chapadera cha matenda ashuga (,).
• Chibadwa: Chiwopsezo chokhala ndi matenda a shuga amtundu wa 2 ndi 40% ngati m'modzi wa makolo anu ali nawo ndipo pafupifupi 70% ngati makolo onse ali nawo - kutanthauza kuti pali cholumikizira cha chibadwa ().

Ngakhale kuti kudya shuga kungakhudze chiopsezo cha matenda ashuga, sichinthu chokhacho chomwe chimathandizira. Zakudya zina, momwe amakhalira komanso majini amathandizanso.

Momwe Mungadye Kuti Muchepetse Kuopsa Kwa Matenda A shuga

Kuphatikiza pa kuchepetsa shuga wowonjezera, pali zosintha zina zambiri zomwe mungachite kuti muchepetse chiopsezo chanu cha matenda ashuga:

• Tsatirani zakudya zonse: Zakudya zokhala ndi mtedza, zipatso, ndiwo zamasamba ndi mbewu zonse zalumikizidwa ndi kuchepa kwa matenda ashuga (,,).
• Imwani khofi: Kumwa khofi kumachepetsa chiopsezo cha mtundu wachiwiri wa matenda ashuga. Chikho chilichonse cha tsiku ndi tsiku chimakhala ndi chiopsezo chotsika 7% cha matenda ashuga ().
• Idyani masamba obiriwira: Kudya zakudya zokhala ndi masamba obiriwira adalumikizidwa ndi chiopsezo chotsika ndi 14% cha matenda ashuga ().
• Imwani mowa pang'ono: Kumwa mowa pang'ono - komwe kumatchedwa zakumwa 0.5-3.5 patsiku - kumalumikizidwa ndi chiopsezo chochepa cha 30% cha matenda ashuga, poyerekeza ndikusiya kapena kumwa kwambiri ().

Ngati kuchepetsa kudya shuga wowonjezera kumadzimva kukhala kovuta, mutha kuyamba ndikungochepetsa kumwa kwanu zakumwa zotsekemera, zomwe ndizomwe zimayambitsa shuga wowonjezera mu zakudya zaku America ().

Kusintha kwakung'ono kumeneku kungakhudze kwambiri.

Kuwerenga mosamala zolemba zopatsa thanzi ndichofunikira china, popeza pali mayina opitilira 50 a shuga omwe amagwiritsidwa ntchito popanga zakudya. Kuphunzira kuwazindikira ndi gawo loyamba pochepetsa kumwa.

Mwamwayi, pali njira zambiri zochepetsera shuga mukadali ndi chakudya chopatsa thanzi komanso chopatsa thanzi, chifukwa chake simuyenera kumva kuti mukuchepetsedwa.

Kudya shuga wocheperako kumachepetsa chiopsezo chanu cha matenda ashuga, monganso zakudya zambiri zipatso, ndiwo zamasamba ndi khofi omwe amamwa mowa pang'ono.

Mfundo Yofunika Kwambiri

Kuchuluka kwa shuga wowonjezera kumalumikizidwa ndi chiopsezo chowonjezeka cha matenda amtundu wa 2, mwina chifukwa chakusokonekera kwa chiwindi komanso chiwopsezo chachikulu cha kunenepa kwambiri.

Mashuga achilengedwe monga omwe amapezeka zipatso ndi ndiwo zamasamba samalumikizidwa ndi chiopsezo cha matenda ashuga - pomwe zotsekemera zopangira zili.

Kuphatikiza pa kumwa shuga, kuchuluka kwa zakudya, kulemera kwa thupi, kugona mokwanira, kuchita masewera olimbitsa thupi komanso majini zimathandizira pakukula kwa matendawa.

Kudya zakudya zokhala ndi zipatso, ndiwo zamasamba, mtedza ndi khofi, kumwa mowa pang'ono, kukhala ndi thupi lochita masewera olimbitsa thupi komanso kuchita masewera olimbitsa thupi pafupipafupi kumathandizira kuti muchepetse chiopsezo cha mtundu wachiwiri wa shuga.

Zoterezi zimakhala ndi sucrose ndi fructose wambiri ndipo zimawerengedwa kuti ndi shuga wowonjezera akagwiritsidwa ntchito kuphika.

Zokometsera zina zambiri, zogulitsidwa ngati "zachilengedwe", ziyeneranso kuonedwa ngati shuga wowonjezera. Izi zimaphatikizapo madzi a agave, shuga wa kokonati ndi nzimbe, kungotchulapo ochepa.

Chifukwa chake, ayenera kudyedwa pang'ono ngati shuga zonse zowonjezera, zopanga zosakwana 10% yama calories anu apatsiku ndi tsiku ().

Ngakhale kuti shuga wowonjezera amalumikizidwa kwambiri ndikukula kwa matenda ashuga, shuga wachilengedwe wopezeka zipatso zonse ndi ndiwo zamasamba alibe zotsatira zomwezo.

Kodi Zokometsera Zochita Zochita Zimawonjezera Chiwopsezo cha Matenda A shuga?

Zotsekemera zopangira ndizopangidwa ndi anthu, zotsekemera zokoma zomwe sizingagwiritsidwe ntchito ndi anthu kuti azipeza mphamvu. Mwakutero, amapereka kukoma popanda zopatsa mphamvu zilizonse.

Ngakhale zotsekemera zokhazokha sizimatulutsa shuga m'magazi, zimalumikizidwabe ndikukula kwa insulin kukana komanso mtundu wa 2 shuga ().

Kumwa kapu imodzi yokha ya soda tsiku lililonse kumalumikizidwa ndi 25-67% chiwopsezo chowonjezeka cha matenda amtundu wa 2, poyerekeza ndi kumwa osadya chilichonse (,).

Sizikudziwika chifukwa chake zotsekemera zopangira mavitamini zimawonjezera chiopsezo cha matenda ashuga, koma pali malingaliro osiyanasiyana.

Lingaliro limodzi ndiloti zinthu zopangidwa ndi zotsekemera zimapangitsa kuti anthu azilakalaka zakudya zokoma, zomwe zimapangitsa kuti azidya shuga kwambiri komanso kunenepa, zomwe zimawonjezera chiopsezo cha matenda ashuga ().

Lingaliro linanso ndikuti zotsekemera zopangira zimasokoneza kuthekera kwa thupi lanu kulipirira moyenera ma calories omwe amadya kuchokera ku shuga popeza ubongo wanu umalumikiza kukoma kokoma ndi ma calories ().

Kafukufuku wina wapeza kuti zotsekemera zokhazokha zimatha kusintha mtundu ndi kuchuluka kwa mabakiteriya omwe amakhala mumatumbo anu, omwe angapangitse kusagwirizana kwa shuga, kunenepa kwambiri komanso matenda ashuga ().

Ngakhale zikuwoneka kuti pali mgwirizano pakati pa zotsekemera zopangira ndi matenda ashuga, kafukufuku wina amafunika kuti mumvetsetse momwe amagwirizanirana.

Ngakhale zakudya zotsekemera zopangidwa ndi zakumwa zilibe shuga ndi ma calories ochepa kuposa njira zotsekemera ndi shuga, zimalumikizanabe ndikukula kwa matenda ashuga. Kafukufuku wowonjezereka amafunikira kuti mumvetsetse chifukwa chake.

Zina Zowopsa Kwa Matenda A Shuga

Ngakhale kumwa shuga wochulukirapo kumalumikizidwa ndi chiopsezo chowonjezeka cha matenda ashuga, zinthu zina zambiri zikusewera, monga:

• Kulemera kwa thupi: Kafukufuku akuwonetsa kuti kunenepa kwambiri ndichimodzi mwazinthu zazikulu zomwe zimayambitsa matenda ashuga amtundu wa 2 koma kutaya 5-10% ya thupi kungachepetse chiopsezo ().
• Kuchita masewera olimbitsa thupi: Anthu omwe amakhala moyo wongokhala ali ndi chiopsezo chowirikiza kawiri kachilombo ka mtundu wa 2 poyerekeza ndi omwe akutengapo gawo. Mphindi 150 zokha pa sabata yochita zolimbitsa thupi zitha kuchepetsa ngozi (,).
• Kusuta: Kusuta ndudu 20 kapena kupitilira apo patsiku kumawirikiza chiopsezo cha matenda ashuga, koma kusiya kumabweretsa chiopsezo pafupifupi kubwerera kuzizolowezi ().
• Kugonana Matenda obanika kutulo, vuto lomwe kupuma kumalepheretsa usiku, ndi chiopsezo chapadera cha matenda ashuga (,).
• Chibadwa: Chiwopsezo chokhala ndi matenda a shuga amtundu wa 2 ndi 40% ngati m'modzi wa makolo anu ali nawo ndipo pafupifupi 70% ngati makolo onse ali nawo - kutanthauza kuti pali cholumikizira cha chibadwa ().

Ngakhale kuti kudya shuga kungakhudze chiopsezo cha matenda ashuga, sichinthu chokhacho chomwe chimathandizira. Zakudya zina, momwe amakhalira komanso majini amathandizanso.

Momwe Mungadye Kuti Muchepetse Kuopsa Kwa Matenda A shuga

Kuphatikiza pa kuchepetsa shuga wowonjezera, pali zosintha zina zambiri zomwe mungachite kuti muchepetse chiopsezo chanu cha matenda ashuga:

• Tsatirani zakudya zonse: Zakudya zokhala ndi mtedza, zipatso, ndiwo zamasamba ndi mbewu zonse zalumikizidwa ndi kuchepa kwa matenda ashuga (,,).
• Imwani khofi: Kumwa khofi kumachepetsa chiopsezo cha mtundu wachiwiri wa matenda ashuga. Chikho chilichonse cha tsiku ndi tsiku chimakhala ndi chiopsezo chotsika 7% cha matenda ashuga ().
• Idyani masamba obiriwira: Kudya zakudya zokhala ndi masamba obiriwira adalumikizidwa ndi chiopsezo chotsika ndi 14% cha matenda ashuga ().
• Imwani mowa pang'ono: Kumwa mowa pang'ono - komwe kumatchedwa zakumwa 0.5-3.5 patsiku - kumalumikizidwa ndi chiopsezo chochepa cha 30% cha matenda ashuga, poyerekeza ndikusiya kapena kumwa kwambiri ().

Ngati kuchepetsa kudya shuga wowonjezera kumadzimva kukhala kovuta, mutha kuyamba ndikungochepetsa kumwa kwanu zakumwa zotsekemera, zomwe ndizomwe zimayambitsa shuga wowonjezera mu zakudya zaku America ().

Kusintha kwakung'ono kumeneku kungakhudze kwambiri.

Kuwerenga mosamala zolemba zopatsa thanzi ndichofunikira china, popeza pali mayina opitilira 50 a shuga omwe amagwiritsidwa ntchito popanga zakudya. Kuphunzira kuwazindikira ndi gawo loyamba pochepetsa kumwa.

Mwamwayi, pali njira zambiri zochepetsera shuga mukadali ndi chakudya chopatsa thanzi komanso chopatsa thanzi, chifukwa chake simuyenera kumva kuti mukuchepetsedwa.

Kudya shuga wocheperako kumachepetsa chiopsezo chanu cha matenda ashuga, monganso zakudya zambiri zipatso, ndiwo zamasamba ndi khofi omwe amamwa mowa pang'ono.

Mfundo Yofunika Kwambiri

Kuchuluka kwa shuga wowonjezera kumalumikizidwa ndi chiopsezo chowonjezeka cha matenda amtundu wa 2, mwina chifukwa chakusokonekera kwa chiwindi komanso chiwopsezo chachikulu cha kunenepa kwambiri.

Mashuga achilengedwe monga omwe amapezeka zipatso ndi ndiwo zamasamba samalumikizidwa ndi chiopsezo cha matenda ashuga - pomwe zotsekemera zopangira zili.

Kuphatikiza pa kumwa shuga, kuchuluka kwa zakudya, kulemera kwa thupi, kugona mokwanira, kuchita masewera olimbitsa thupi komanso majini zimathandizira pakukula kwa matendawa.

Kudya zakudya zokhala ndi zipatso, ndiwo zamasamba, mtedza ndi khofi, kumwa mowa pang'ono, kukhala ndi thupi lochita masewera olimbitsa thupi komanso kuchita masewera olimbitsa thupi pafupipafupi kumathandizira kuti muchepetse chiopsezo cha mtundu wachiwiri wa shuga.

Zoterezi zimakhala ndi sucrose ndi fructose wambiri ndipo zimawerengedwa kuti ndi shuga wowonjezera akagwiritsidwa ntchito kuphika.

Zokometsera zina zambiri, zogulitsidwa ngati "zachilengedwe", ziyeneranso kuonedwa ngati shuga wowonjezera. Izi zimaphatikizapo madzi a agave, shuga wa kokonati ndi nzimbe, kungotchulapo ochepa.

Chifukwa chake, ayenera kudyedwa pang'ono ngati shuga zonse zowonjezera, zopanga zosakwana 10% yama calories anu apatsiku ndi tsiku ().

Ngakhale kuti shuga wowonjezera amalumikizidwa kwambiri ndikukula kwa matenda ashuga, shuga wachilengedwe wopezeka zipatso zonse ndi ndiwo zamasamba alibe zotsatira zomwezo.

Kodi Zokometsera Zochita Zochita Zimawonjezera Chiwopsezo cha Matenda A shuga?

Zotsekemera zopangira ndizopangidwa ndi anthu, zotsekemera zokoma zomwe sizingagwiritsidwe ntchito ndi anthu kuti azipeza mphamvu. Mwakutero, amapereka kukoma popanda zopatsa mphamvu zilizonse.

Ngakhale zotsekemera zokhazokha sizimatulutsa shuga m'magazi, zimalumikizidwabe ndikukula kwa insulin kukana komanso mtundu wa 2 shuga ().

Kumwa kapu imodzi yokha ya soda tsiku lililonse kumalumikizidwa ndi 25-67% chiwopsezo chowonjezeka cha matenda amtundu wa 2, poyerekeza ndi kumwa osadya chilichonse (,).

Sizikudziwika chifukwa chake zotsekemera zopangira mavitamini zimawonjezera chiopsezo cha matenda ashuga, koma pali malingaliro osiyanasiyana.

Lingaliro limodzi ndiloti zinthu zopangidwa ndi zotsekemera zimapangitsa kuti anthu azilakalaka zakudya zokoma, zomwe zimapangitsa kuti azidya shuga kwambiri komanso kunenepa, zomwe zimawonjezera chiopsezo cha matenda ashuga ().

Lingaliro linanso ndikuti zotsekemera zopangira zimasokoneza kuthekera kwa thupi lanu kulipirira moyenera ma calories omwe amadya kuchokera ku shuga popeza ubongo wanu umalumikiza kukoma kokoma ndi ma calories ().

Kafukufuku wina wapeza kuti zotsekemera zokhazokha zimatha kusintha mtundu ndi kuchuluka kwa mabakiteriya omwe amakhala mumatumbo anu, omwe angapangitse kusagwirizana kwa shuga, kunenepa kwambiri komanso matenda ashuga ().

Ngakhale zikuwoneka kuti pali mgwirizano pakati pa zotsekemera zopangira ndi matenda ashuga, kafukufuku wina amafunika kuti mumvetsetse momwe amagwirizanirana.

Ngakhale zakudya zotsekemera zopangidwa ndi zakumwa zilibe shuga ndi ma calories ochepa kuposa njira zotsekemera ndi shuga, zimalumikizanabe ndikukula kwa matenda ashuga. Kafukufuku wowonjezereka amafunikira kuti mumvetsetse chifukwa chake.

Zina Zowopsa Kwa Matenda A Shuga

Ngakhale kumwa shuga wochulukirapo kumalumikizidwa ndi chiopsezo chowonjezeka cha matenda ashuga, zinthu zina zambiri zikusewera, monga:

• Kulemera kwa thupi: Kafukufuku akuwonetsa kuti kunenepa kwambiri ndichimodzi mwazinthu zazikulu zomwe zimayambitsa matenda ashuga amtundu wa 2 koma kutaya 5-10% ya thupi kungachepetse chiopsezo ().
• Kuchita masewera olimbitsa thupi: Anthu omwe amakhala moyo wongokhala ali ndi chiopsezo chowirikiza kawiri kachilombo ka mtundu wa 2 poyerekeza ndi omwe akutengapo gawo. Mphindi 150 zokha pa sabata yochita zolimbitsa thupi zitha kuchepetsa ngozi (,).
• Kusuta: Kusuta ndudu 20 kapena kupitilira apo patsiku kumawirikiza chiopsezo cha matenda ashuga, koma kusiya kumabweretsa chiopsezo pafupifupi kubwerera kuzizolowezi ().
• Kugonana Matenda obanika kutulo, vuto lomwe kupuma kumalepheretsa usiku, ndi chiopsezo chapadera cha matenda ashuga (,).
• Chibadwa: Chiwopsezo chokhala ndi matenda a shuga amtundu wa 2 ndi 40% ngati m'modzi wa makolo anu ali nawo ndipo pafupifupi 70% ngati makolo onse ali nawo - kutanthauza kuti pali cholumikizira cha chibadwa ().

Ngakhale kuti kudya shuga kungakhudze chiopsezo cha matenda ashuga, sichinthu chokhacho chomwe chimathandizira. Zakudya zina, momwe amakhalira komanso majini amathandizanso.

Momwe Mungadye Kuti Muchepetse Kuopsa Kwa Matenda A shuga

Kuphatikiza pa kuchepetsa shuga wowonjezera, pali zosintha zina zambiri zomwe mungachite kuti muchepetse chiopsezo chanu cha matenda ashuga:

• Tsatirani zakudya zonse: Zakudya zokhala ndi mtedza, zipatso, ndiwo zamasamba ndi mbewu zonse zalumikizidwa ndi kuchepa kwa matenda ashuga (,,).
• Imwani khofi: Kumwa khofi kumachepetsa chiopsezo cha mtundu wachiwiri wa matenda ashuga. Chikho chilichonse cha tsiku ndi tsiku chimakhala ndi chiopsezo chotsika 7% cha matenda ashuga ().
• Idyani masamba obiriwira: Kudya zakudya zokhala ndi masamba obiriwira adalumikizidwa ndi chiopsezo chotsika ndi 14% cha matenda ashuga ().
• Imwani mowa pang'ono: Kumwa mowa pang'ono - komwe kumatchedwa zakumwa 0.5-3.5 patsiku - kumalumikizidwa ndi chiopsezo chochepa cha 30% cha matenda ashuga, poyerekeza ndikusiya kapena kumwa kwambiri ().

Ngati kuchepetsa kudya shuga wowonjezera kumadzimva kukhala kovuta, mutha kuyamba ndikungochepetsa kumwa kwanu zakumwa zotsekemera, zomwe ndizomwe zimayambitsa shuga wowonjezera mu zakudya zaku America ().

Kusintha kwakung'ono kumeneku kungakhudze kwambiri.

Kuwerenga mosamala zolemba zopatsa thanzi ndichofunikira china, popeza pali mayina opitilira 50 a shuga omwe amagwiritsidwa ntchito popanga zakudya. Kuphunzira kuwazindikira ndi gawo loyamba pochepetsa kumwa.

Mwamwayi, pali njira zambiri zochepetsera shuga mukadali ndi chakudya chopatsa thanzi komanso chopatsa thanzi, chifukwa chake simuyenera kumva kuti mukuchepetsedwa.

Kudya shuga wocheperako kumachepetsa chiopsezo chanu cha matenda ashuga, monganso zakudya zambiri zipatso, ndiwo zamasamba ndi khofi omwe amamwa mowa pang'ono.

Mfundo Yofunika Kwambiri

Kuchuluka kwa shuga wowonjezera kumalumikizidwa ndi chiopsezo chowonjezeka cha matenda amtundu wa 2, mwina chifukwa chakusokonekera kwa chiwindi komanso chiwopsezo chachikulu cha kunenepa kwambiri.

Mashuga achilengedwe monga omwe amapezeka zipatso ndi ndiwo zamasamba samalumikizidwa ndi chiopsezo cha matenda ashuga - pomwe zotsekemera zopangira zili.

Kuphatikiza pa kumwa shuga, kuchuluka kwa zakudya, kulemera kwa thupi, kugona mokwanira, kuchita masewera olimbitsa thupi komanso majini zimathandizira pakukula kwa matendawa.

Kudya zakudya zokhala ndi zipatso, ndiwo zamasamba, mtedza ndi khofi, kumwa mowa pang'ono, kukhala ndi thupi lochita masewera olimbitsa thupi komanso kuchita masewera olimbitsa thupi pafupipafupi kumathandizira kuti muchepetse chiopsezo cha mtundu wachiwiri wa shuga.