Njira 6 Zowonjezera Shuga Ndikulimbitsa

Zamkati

• 1. Wambiri zopatsa mphamvu zopatsa mphamvu
• 2. Zimakhudza shuga ndi magazi
• 3. Zakudya zowonjezera shuga wambiri sizimadzaza kwenikweni
• 4. Amathamangitsa zakudya zopatsa thanzi
• 5. Zitha kukupangitsani kudya kwambiri
• 6. Amalumikizidwa ndi kunenepa kwambiri komanso matenda osachiritsika
• Mfundo yofunika

Zakudya zambiri komanso zizolowezi zina pamoyo zimatha kudzetsa kunenepa ndikupangitsani mafuta onenepa kwambiri.

Kugwiritsa ntchito zakudya zowonjezera shuga, monga zomwe zimapezeka mu zakumwa zotsekemera, maswiti, zinthu zophika, ndi chimanga cha shuga, ndizomwe zimathandizira kunenepa komanso kukhala ndi thanzi labwino, kuphatikiza kunenepa kwambiri, matenda amtima, ndi matenda ashuga (,).

Njira zomwe kuwonjezera shuga kumabweretsa kunenepa komanso kuchuluka kwamafuta amthupi ndizovuta ndipo zimakhudza zinthu zambiri.

Nazi zifukwa zisanu ndi chimodzi chifukwa chowonjezera shuga ndikunenepetsa.

1. Wambiri zopatsa mphamvu zopatsa mphamvu

Shuga wowonjezera ndi zotsekemera zomwe zimawonjezeredwa ku zakudya ndi zakumwa kuti zikometsedwe bwino. Mitundu ina yodziwika bwino ndi monga fructose, manyuchi a chimanga, nzimbe, ndi agave.

Kuchuluka kwa shuga kumatha kukupangitsani kunyamula zolemera chifukwa zili ndi ma calories ambiri pomwe mumapereka zakudya zina zochepa.

Mwachitsanzo, supuni 2 (30 ml) ya timadziti ta chimanga chotsekemera timakhala ndi zopatsa mphamvu 120 - zopangidwa kuchokera ku carbs ().

Shuga wowonjezeredwa nthawi zambiri amatchedwa ma calories opanda kanthu, popeza ali ndi ma calories ambiri koma alibe michere monga mavitamini, michere, mapuloteni, mafuta, ndi fiber, zomwe thupi lanu limafunikira kuti zizigwira bwino ntchito ().

Kuphatikiza apo, zakudya ndi zakumwa zomwe zimakhala ndi shuga wambiri wowonjezera, monga ayisikilimu, maswiti, soda, ndi makeke, nawonso amakhala ndi ma calories.

Ngakhale kugwiritsa ntchito shuga wochulukirapo sikungayambitse kunenepa, kudya nthawi zonse zakudya zomwe zili ndi shuga wowonjezera kumatha kukupangitsani kukhala ndi mafuta owonjezera mwachangu komanso mothamanga.

Chidule Shuga wowonjezera ndi gwero la zopatsa mphamvu ndipo samapereka zakudya zambiri. Zakudya zowonjezera shuga zowonjezera zimakhala ndi ma calories ambiri, zomwe zingayambitse kulemera.

2. Zimakhudza shuga ndi magazi

Ndizodziwika bwino kuti kudya zakudya zotsekemera kumakweza kwambiri shuga m'magazi anu.

Ngakhale kusangalala ndi chakudya chotsekemera nthawi zambiri sikungawononge thanzi, kumwa tsiku ndi tsiku shuga wambiri wowonjezera kumatha kudzetsa shuga wambiri wamagazi.

Shuga wamagazi wokhalitsa - wotchedwa hyperglycemia - atha kuvulaza thupi lanu, kuphatikiza kunenepa ().

Njira imodzi yomwe hyperglycemia imathandizira kunenepa ndikulimbikitsa kukana kwa insulin.

Insulini ndimadzi opangidwa ndi kapamba wanu omwe amasuntha shuga kuchokera m'magazi anu kupita m'maselo, momwe amatha kugwiritsira ntchito mphamvu. Insulini imathandizanso pakusunga mphamvu, kuwuza maselo anu nthawi yosungira mphamvu ngati mafuta kapena glycogen, mtundu wosungira shuga.

Kukana kwa insulini ndipamene maselo anu amasiya kuyankha moyenera ku insulin, zomwe zimabweretsa shuga wokwera komanso milingo ya insulin.

Kuchuluka kwa shuga m'magazi kumapangitsa kuti maselo azigwira bwino ntchito komanso kumalimbikitsa kutupa, komwe kumawonjezera kukanika kwa insulin, kupititsa patsogolo kuwonongeka kumeneku (,).

Ngakhale kuti maselo amalimbana ndi vuto la insulini pakungotenga shuga m'magazi, amakhalabe olabadira gawo la mahomoni posunga mafuta, kutanthauza kuti kusungira mafuta kumawonjezeka. Chodabwitsa ichi chimadziwika ngati kusankha insulin kukana (,).

Ichi ndichifukwa chake kukana kwa insulin ndi shuga wambiri wamagazi zimalumikizidwa ndi kuchuluka kwamafuta amthupi - makamaka m'mimba (,).

Kuphatikiza apo, kuchuluka kwa shuga wamagazi ndi insulin kukana kumalepheretsa leptin, hormone yomwe imathandizira kwambiri pakukhazikitsa mphamvu zamagetsi - kuphatikiza kudya kwa kalori ndi kuwotcha - komanso kusungira mafuta. Leptin amachepetsa njala ndipo amathandizira kuchepetsa kudya ().

Momwemonso, zakudya zopatsa shuga kwambiri zimalumikizidwa ndi leptin kukana, komwe kumawonjezera njala ndikuthandizira kunenepa komanso mafuta owonjezera thupi ().

Chidule Zakudya zopatsa shuga zimathandizira kukulitsa shuga wambiri wamagazi, insulin kukana, ndi leptin kukana - zonse zomwe zimalumikizidwa ndi kunenepa komanso mafuta owonjezera amthupi.

3. Zakudya zowonjezera shuga wambiri sizimadzaza kwenikweni

Zakudya ndi zakumwa zomwe zili ndi shuga wowonjezerapo, monga makeke, makeke, ayisikilimu, maswiti, ndi soda, zimakhala zochepa kapena zosowa zomanga thupi, chopatsa mphamvu chofunikira pakulamulira shuga wamagazi komwe kumalimbikitsa kukhuta.

M'malo mwake, mapuloteni ndiwo mafuta odzaza kwambiri. Imachita izi pochepetsa kugaya, kusungunuka kwamaga shuga m'magazi, ndikuwongolera mahomoni anjala ().

Mwachitsanzo, mapuloteni amathandizira kuchepetsa kuchuluka kwa ma ghrelin, mahomoni omwe amayendetsa chilakolako ndikuwonjezera kudya kwa kalori ().

Komanso, kudya mapuloteni kumalimbikitsa kupanga peptide YY (PYY) ndi peputayidi wofanana ndi glucagon ngati peptide 1 (GLP-1), mahomoni omwe amakhudzana ndimadzimadzi omwe amathandiza kuchepetsa kudya ().

Kudya zakudya zokhala ndi ma carbs - makamaka ma carbs oyeretsedwa okhala ndi shuga wambiri wowonjezera - komabe mapuloteni ochepa akhoza kusokoneza kukhuta ndipo kumatha kubweretsa kunenepa ndikukupangitsani kuti mudye kwambiri tsiku lililonse (,,).

Zakudya zowonjezera shuga zimakhalanso ndi michere yocheperako, michere yomwe imatha kukulitsa kukhuta ndikuchepetsa njala - ngakhale osakhala protein ().

Chidule Zakudya zopatsa shuga komanso zakumwa nthawi zambiri zimakhala ndi zomanga thupi zochepa komanso michere, michere yomwe imafunikira kuti mukhale osangalala komanso okhutira.

4. Amathamangitsa zakudya zopatsa thanzi

Ngati zakudya zanu zambiri zimakhudzana ndi zakudya zomwe zili ndi shuga wowonjezera, ndiye kuti mukuphonya zakudya zofunikira.

Mapuloteni, mafuta athanzi, ma fiber, mavitamini, ndi mchere ndizofunikira zonse zomwe zimapezeka muzakudya zonse zopatsa thanzi zomwe thupi lanu limafunikira kuti zizigwira ntchito bwino ndikukhala athanzi. Nthawi zambiri amasowa zopangira shuga.

Kuphatikiza apo, zakudya zoyera komanso zakumwa zomwe zili ndi shuga wowonjezera sizikhala ndi zopindulitsa monga ma antioxidants, omwe amalimbikira muzakudya monga maolivi, mtedza, nyemba, mazira a dzira, ndi masamba owoneka bwino ndi zipatso (,).

Antioxidants amathandiza kuteteza maselo anu kuti asawonongeke chifukwa cha mamolekyulu otakasika kwambiri otchedwa radicals aulere.

Kupsinjika kwa oxidative - kusamvana pakati pa antioxidants ndi ma radicals aulere - kumalumikizidwa ndi matenda osiyanasiyana, monga matenda amtima ndi khansa zina ().

Mosadabwitsa, kudya shuga wochulukirapo kumawonjezera chiopsezo chanu cha matenda omwewo okhudzana ndi kupsinjika kwa oxidative, komanso chiopsezo chanu cha kunenepa kwambiri komanso kunenepa (,,,,).

Kudya zakudya zokhala ndi shuga wowonjezera kumachotsa zakudya zopatsa thanzi, zopatsa thanzi monga masamba, zipatso, mapuloteni, ndi mafuta athanzi - zomwe zitha kusokoneza thupi lanu komanso thanzi lanu lonse.

Chidule Shuga wowonjezera amachotsa zakudya zopatsa thanzi, zitha kubweretsa kunenepa, ndikuwonjezera chiopsezo chanu chodwala ngati matenda amtima.

5. Zitha kukupangitsani kudya kwambiri

Kudya shuga wochulukirapo - makamaka zakudya zomwe zili ndi mtundu wina wa shuga wotchedwa fructose - zitha kukulitsa kwambiri mahomoni ghrelin omwe amalimbikitsa njala pomwe amachepetsa chidwi chofuna kupeputsa mahomoni a peptide YY (PYY) ().

Fructose amathanso kukulitsa chilakolako mwa kukhudza gawo lina la ubongo wanu lotchedwa hypothalamus. Hypothalamus imathandizira ntchito zambiri, kuphatikiza kulakalaka kudya, zopatsa mphamvu, komanso carb ndi mafuta metabolism ().

Kafukufuku wazinyama akuwonetsa kuti mawonekedwe a fructose amawonetsa mawonekedwe mu hypothalamus yanu, kuchuluka kwa njala-yolimbikitsa ma neuropeptides - mamolekyulu omwe amalumikizana wina ndi mnzake, zomwe zimakhudza zochitika zamaubongo - pomwe zikuchepa kuziziritsa ().

Kuphatikiza apo, thupi lanu limapangidwira kulakalaka kukoma. M'malo mwake, kafukufuku akuwonetsa kuti kumwa shuga kumayendetsedwa ndi chisangalalo chomwe chimachokera ku kukoma kwa zakumwa zotsekemera ndi zakudya.

Kafukufuku akuwonetsa kuti zakudya zokoma zimatsegula mbali zina zamaubongo anu zomwe zimayambitsa chisangalalo ndi mphotho, zomwe zitha kukulitsa kulakalaka kwanu chakudya chotsekemera (,).

Kuphatikiza apo, shuga imatha kukulitsa chilakolako chanu cha zakudya zokoma, zopatsa mafuta.

Kafukufuku wopezeka mwa anthu 19 adapeza kuti kumwa ma ouniki 10 (300 ml) a chakumwa chotsekemera kunapangitsa kuti anthu ayambe kuyankha zithunzi za ma calorie ambiri, zakudya zokoma monga ma cookie ndi pizza komanso kuchepa kwa mahomoni osapatsa chidwi a GLP-1, poyerekeza kupita ku placebo ().

Chifukwa chake, mphamvu ya shuga pamahomoni ndi zochitika muubongo zitha kukulitsa chidwi chanu cha zakudya zokoma ndipo zingalimbikitse kudya kwambiri - zomwe zitha kubweretsa kunenepa ().

Chidule Shuga amakhudza mahomoni olamulira chilakolako chofuna kudya komanso malo opindulitsa muubongo wanu, zomwe zimatha kukulitsa chilakolako cha zakudya zokoma kwambiri ndikupangitsani kudya kwambiri.

6. Amalumikizidwa ndi kunenepa kwambiri komanso matenda osachiritsika

Kafukufuku wambiri adalumikiza kudya kwambiri shuga wowonjezera kulemera ndi zovuta zina, monga kunenepa kwambiri, matenda amtima, ndi matenda ashuga.

Izi zimawoneka mwa akulu ndi ana.

Kuwunikanso kwaposachedwa kwamaphunziro 30 mwa akulu ndi ana oposa 242,000 apeza mgwirizano pakati pa zakumwa zotsekemera ndi shuga ndi kunenepa kwambiri ().

Kafukufuku wambiri amalumikiza zakudya zopatsa shuga ndi zakumwa kuti ziwonjezeke mwa anthu osiyanasiyana, kuphatikiza amayi apakati ndi achinyamata (,,).

Kafukufuku wina mu ana 6,929 adawonetsa kuti azaka zapakati pa 6 ndi 10 omwe amamwa shuga wowonjezera anali ndi mafuta ochulukirapo kuposa ana omwe samadya shuga wowonjezera ().

Kafukufuku akuwonetsa kuti kudya zakudya zowonjezera shuga kumawonjezeranso mwayi wanu wokhala ndi thanzi labwino.

Kafukufuku wa anthu mwa anthu opitilira 85,000, chiopsezo chofa ndi matenda amtima chidachulukirapo kuposa omwe amadya 25% kapena kuposa ma calories tsiku lililonse kuchokera ku shuga wowonjezera, poyerekeza ndi omwe adadya zosakwana 10% zama calories kuchokera shuga wowonjezera ().

Kuphatikiza apo, shuga wowonjezera umalumikizidwa mwamphamvu ndi kuwonjezeka kwa matenda amtima mwa ana kudzera muntchito yake pakukweza mafuta m'thupi, cholesterol, ndi milingo ya triglyceride - zonse zomwe zimayambitsa matenda amtima ().

Zakumwa zotsekemera zimathandizidwanso ndikukula kwa mtundu wa 2 shuga mwa akulu (,,).

Kuphatikiza apo, kumwa shuga kungapangitse kuti mukhale ndi nkhawa, zomwe zingalimbikitse kunenepa (,).

Chidule Kudya shuga wochulukirapo kumatha kupangitsa kunenepa komanso kukulitsa chiwopsezo cha matenda monga kunenepa kwambiri, matenda amtima, ndi matenda ashuga.

Mfundo yofunika

Kusokoneza mahomoni anu, kuwonjezera njala, ndi kusamutsa zakudya zopatsa thanzi ndi njira zochepa chabe zomwe zowonjezera shuga zingayambitse kunenepa.

Kupatula kukupangitsani kudya mafuta owonjezera thupi, kudya shuga wochulukirapo kumawonjezera chiopsezo chanu chamatenda, monga kunenepa kwambiri, matenda amtima, ndi matenda ashuga.

Ngati mukufuna kuchepetsa shuga wowonjezera pazakudya zanu kuti muchepetse kunenepa komanso kukhala ndi thanzi labwino, yesani malangizo angapo osavuta omwe atchulidwa munkhaniyi kuti muthandizire kusiya chizolowezi chanu cha shuga.