Kupeza Zowona za Shuga

Zamkati

• Kusokonezeka kwa Shuga: Chowonadi Chosasangalatsa Pazosokoneza bongo
• Magwero obisika a zotsekemera amathanso kuyambitsa kusuta kwa shuga.
• Mfundo Zapamwamba Zapamwamba za 3: Q & A.
• Q Kodi mutha kukhala ndi vuto la shuga?
• Q ndamva zambiri za timadzi tokoma. Ndi chiyani kwenikweni?
• Q Ndi chiyani kwenikweni ndi madzi a chimanga a fructose. Kodi ndizolakwika kwa inu?
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Kusokonezeka kwa Shuga: Chowonadi Chosasangalatsa Pazosokoneza bongo

Ngakhale mutapewa soda nthawi zonse ndipo simukugonjera makeke anu, mwina mukadali ndi shuga wambiri. Malinga ndi USDA, zowonadi za shuga ndikuti anthu aku America amatenga zochulukirapo kuposa malire omwe amalimbikitsidwa magalamu 40 a shuga wowonjezera patsiku.

Ndipo si ngongole zanu za mano zomwe muyenera kuda nkhawa nazo: Kudya kwambiri zinthu zokoma kungayambitse kunenepa, kusokonezeka kwa kagayidwe kachakudya (chiyambi cha matenda a shuga ndi matenda a mtima), ndipo mwinanso khansa zina.

Kuti muchepetse chizolowezi chanu cha shuga ndikuyambanso kudya zakudya zopatsa thanzi, werengani zolemba ndikuyang'ana zopangira zokhala ndi shuga pang'ono kapena osawonjezera. "Mtundu womwe umapezeka mu zipatso, ndiwo zamasamba, ndi mkaka ndi wabwino," akutero a Melinda Johnson, R.D., katswiri wazakudya ku Phoenix, "chifukwa umadzaza ndi michere yomwe matupi athu amafunikira, monga mavitamini, michere, ndi fiber."

Magwero obisika a zotsekemera amathanso kuyambitsa kusuta kwa shuga.

Mukudziwa kuti mupeza shuga mu maswiti ndi keke, komanso amabisalanso muzinthu zomwe simukuganiza kuti zikuwonongerani zoyeserera zanu. Dzitchinjirizeni ndi malangizowa.

1. Ndemanga # 1: Lankhulani chilankhulo Mary Ellen Bingham, R.D., katswiri wa kadyedwe ka zakudya ku New York City anati: “Anthu ambiri amaona kuti amadya shuga kapena sucrose. Koma shuga amapita pansi pazinthu zingapo zomwe zitha kufooketsa zakudya zanu zopatsa thanzi. Kuphatikiza pa omwe amakayikiridwa (granulated, bulauni, ndi shuga wobiriwira), yang'anirani mbendera zofiira izi: maltose, dextrose (glucose), fructose, madzi a zipatso, zotsekemera chimanga, madzi a chimanga, madzi a chimanga a high-fructose, madzi a mapulo, uchi, madzi a chimera, ndi madzi a mpunga wofiirira.
2. Mfundo # 2 yodyera bwino: Pezani zowonda popanda mafuta "Zakudya zina zopanda mafuta ochepa kapena zopanda mafuta zimakhala ndi shuga wambiri wosakanizidwa kuti asavute kununkhira," atero a Bingham.
3. Chakudya chopatsa thanzi # 3: Chotsani msuzi "Zophika zophika, sipaghetti, ndi sosi wotentha zimatha kupitilira theka la ma calories kuchokera ku shuga wowonjezera," akutero Elisa Zied, RD, wolemba buku la Feed Your Family Right! "Zomwezo zimaperekanso zonunkhira, monga ketchup ndi zosangalatsa, komanso masaladi ena am'mabotolo." Funsani iwo pambali mukamadya.
4. Kudya koyenera # 4: Dziwani kuti "zonse zachilengedwe" sizitanthauza "wopanda shuga" Palibe malangizo aliwonse okhudza izi, ndipo zinthu zina zomwe zimakhala nazo, monga chimanga ndi ma yoghurts, zimakhala ndi shuga wowonjezera, monga madzi a chimanga a fructose.

Werengani zambiri kuti mumve zambiri za shuga kuti muteteze zakudya zabwino zopatsa thanzi!

Mfundo Zapamwamba Zapamwamba za 3: Q & A.

Ndi mitu yonse ndi zonena, ndizosavuta kusokonezedwa ndi zotsekemera. Tinapempha akatswiri kuti athetse mavuto anu ovuta kudya.

Q Kodi mutha kukhala ndi vuto la shuga?

A Zikuwoneka choncho. Kafukufuku akuwonetsa kuti shuga imatha kuyambitsa kutulutsa kwa ma neurotransmitters omwe amayambitsa njira zosangalatsa zaubongo. M'malo mwake, kafukufuku wochokera ku Yunivesite ya Bordeaux ku France adapeza kuti kudya shuga wambiri kumatha kuyambitsa zilakolako zanyama zomwe zimalimbana ndi mankhwala osokoneza bongo monga cocaine.

Q ndamva zambiri za timadzi tokoma. Ndi chiyani kwenikweni?

A Timadzi tokoma timene timapanga timadzi tokoma timene timapangidwa kuchokera ku chomera cha blue agave, shrub m'chipululu. Elisa Zied, RD., anati: “Timadzi ta agave timangotsika pang’ono kuposa shuga,” akutero Elisa Zied, RD. Chifukwa ndi zotsekemera kuposa shuga wa patebulo, gwiritsani ntchito theka la ndalama zomwe mumafunira; ngati mukuphika, muchepetse kutentha kwa uvuni pafupifupi 25 ° F chifukwa timadzi tokoma timakhala ndi moto wochepa.

Q Ndi chiyani kwenikweni ndi madzi a chimanga a fructose. Kodi ndizolakwika kwa inu?

A "Msuzi wa chimanga wa fructose uli ndi chiŵerengero chapamwamba cha fructose ku shuga kusiyana ndi zotsekemera zina," anatero Alexandra Shapiro, Ph.D., wasayansi wofufuza pa yunivesite ya Florida. Kafukufuku wake adapeza kuti kudya kwambiri fructose kumatha kusokoneza ntchito ya leptin, hormone yomwe imayendetsa chilakolako-sichabwino kuyesera kukhala ndi chakudya chopatsa thanzi. Kafukufuku wina, komabe, akuwonetsa kuti alibe mphamvu pamagulu a mahomoni. Mfundo yofunika kudya mopatsa thanzi: "Letsani kudya kwamadzi a chimanga a fructose monga momwe mungawonjezere shuga," akutero Zied.

Maonekedwe imapereka zidziwitso zomwe mungafune pazakudya zanu zopatsa thanzi.

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