Kudya Shuga Tsiku Lililonse - Kodi Muyenera Kudya Shuga Wingati Tsiku Lililonse?

Zamkati

• Zowonjezera za Sugars vs Natural Sugar - Kusiyana Kwakukulu
• Kugwiritsa Ntchito Shuga Kwakukulu Kwambiri
• Kodi Shuga Ndi Chiyani Chosungika Kudya Tsiku Lililonse?
• Kodi Mungatani Ngati Mukulemera Kapena Kunenepa Kwambiri?
• Ngati Mumakonda Kusuta, Mwinanso Muyenera Kupeweratu
• Momwe Mungachepetseko Zakudya Zakudya Zakudya Zanu
• Nanga Nanga za Shuga mu Zakudya Zosinthidwa?
• Mfundo Yofunika Kwambiri

Shuga wowonjezedwa ndiye chinthu choyipitsitsa kwambiri pazakudya zamakono.

Amakupatsani mafuta okhala ndi michere yambiri ndipo amatha kuwononga kagayidwe kanu m'kupita kwanthawi.

Kudya shuga wambiri kumalumikizidwa ndi kunenepa komanso matenda osiyanasiyana monga kunenepa kwambiri, mtundu wa 2 shuga ndi matenda amtima.

Koma ndizochuluka motani? Kodi mungadye shuga pang'ono tsiku lililonse osavulaza, kapena muyenera kupewa momwe mungathere?

Zowonjezera za Sugars vs Natural Sugar - Kusiyana Kwakukulu

Ndikofunikira kwambiri kusiyanitsa pakati pa shuga wowonjezera ndi shuga zomwe zimachitika mwachilengedwe muzakudya monga zipatso ndi ndiwo zamasamba.

Izi ndi zakudya zopatsa thanzi zomwe zimakhala ndi madzi, ma fiber komanso micronutrients osiyanasiyana. Shuga yemwe amapezeka mwachilengedwe ndiabwino kwambiri, koma zomwezo sizikugwira ntchito ku shuga wowonjezera.

Shuga wowonjezedwa ndiye chinthu chachikulu popanga maswiti ndipo chimakhala ndi zakudya zambiri zopangidwapo, monga zakumwa zozizilitsa kukhosi ndi zophika.

Shuga wowonjezeredwa kwambiri ndi shuga wapa tebulo wamba (sucrose) ndi madzi a chimanga a high-fructose.

Ngati mukufuna kuchepetsa thupi ndikukhala ndi thanzi labwino, muyenera kuyesetsa kupewa zakudya zomwe zili ndi shuga wowonjezera.

Chidule Shuga yemwe amawonjezeredwa pazakudya zosinthidwa ndi woipa kwambiri kuposa shuga wachilengedwe pazakudya zonse monga zipatso ndi ndiwo zamasamba.

Kugwiritsa Ntchito Shuga Kwakukulu Kwambiri

Mu 2008, anthu aku US anali kumwa makilogalamu oposa 28 (28 kg) a shuga wowonjezera pachaka - ndipo izi siziphatikizapo timadziti ta zipatso ().

Ambiri omwe anali kudya anali magalamu 76.7 patsiku, omwe amafanana ndi supuni 19 kapena makilogalamu 306.

Malinga ndi kafukufukuyu, kumwa kwa shuga kunatsika ndi 23% pakati pa 2000 ndi 2008, makamaka chifukwa chakuti anthu adamwa zakumwa zochepa zotsekemera.

Komabe, kuchuluka kwamakono pakadali pano kukwera kwambiri ndipo mwina sikunasinthe kuyambira pamenepo. Mu 2012, anthu achikulire omwe amadya anali magalamu 77 patsiku ().

Kugwiritsa ntchito shuga wochulukirapo kumalumikizidwa ndi kunenepa kwambiri, mtundu wa 2 shuga, matenda amtima, khansa zina, kuwola kwa mano, matenda a chiwindi osakhala mowa komanso zina zambiri (3,,,).

Chidule Kumwa shuga mopitirira muyeso kumakhala kofala. Amalumikizidwa ndi matenda osiyanasiyana okhudzana ndi moyo, kuphatikizapo kunenepa kwambiri, mtundu wa 2 shuga ndi matenda amtima.

Kodi Shuga Ndi Chiyani Chosungika Kudya Tsiku Lililonse?

Tsoka ilo, palibe yankho losavuta ku funso ili. Anthu ena amatha kudya shuga wambiri osavulaza, pomwe ena amayenera kuwapewa momwe angathere.

Malinga ndi American Heart Association (AHA), kuchuluka kwa shuga womwe muyenera kudya patsiku ndi ():

• Amuna: Ma calories 150 patsiku (37.5 magalamu kapena masupuni 9)
• Akazi: Ma calories 100 patsiku (25 magalamu kapena supuni 6)

Kuti tiwone bwino, Coke imodzi ya 12-oz ya Coke imakhala ndi ma calories 140 kuchokera ku shuga, pomwe bala ya Snickers wamba imakhala ndi ma calories 120 kuchokera ku shuga.

Mosiyana ndi izi, malangizo azakudya aku US amalangiza anthu kuti achepetse kuchuluka kwa zosakwana 10% zama calorie awo tsiku lililonse. Kwa munthu wodya makilogalamu 2,000 patsiku, izi zitha kufanana ndi magalamu 50 a shuga, kapena ma supuni 12.5 ().

Ngati muli athanzi, owonda komanso achangu, izi zimawoneka ngati ndalama zokwanira. Mwinanso mungawotche shuga wocheperako popanda kukupweteketsani.

Koma nkofunika kuzindikira kuti palibe chifukwa chowonjezera shuga mu zakudya. Mukamadya pang'ono, mumakhala athanzi.

Chidule American Heart Association imalangiza amuna kuti asamapeze zopitilira 150 patsiku kuchokera ku shuga wowonjezedwa patsiku ndipo azimayi osapitirira ma 100 calories.

Kodi Mungatani Ngati Mukulemera Kapena Kunenepa Kwambiri?

Ngati muli onenepa kwambiri, onenepa kwambiri kapena odwala matenda ashuga, muyenera kupewa shuga momwe mungathere.

Zikatero, simuyenera kumwa shuga tsiku lililonse, kamodzi kamodzi pamlungu kapena kamodzi pamasabata awiri (makamaka).

Koma ngati mukufuna kukhala wathanzi momwe mungathere, simukuyenera kudya zakudya zomwe shuga wawonjezerapo.

Zakumwa zozizilitsa kukhosi, zinthu zophikidwa ndi zakudya zopangidwa kale sizikhala ndi gawo pazakudya za munthu wonenepa kwambiri.

Onetsetsani zakudya zenizeni, zosakaniza zokha ndipo pewani zakudya zopangidwa ndi shuga wambiri komanso zopatsa thanzi.

Chidule Anthu onenepa kwambiri kapena onenepa kwambiri ayenera kupewa kudya shuga wowonjezera tsiku lililonse. Ngati ndi kotheka, ndibwino kupewa shuga wambiri wowonjezeredwa.

Ngati Mumakonda Kusuta, Mwinanso Muyenera Kupeweratu

Zakudya zopatsa thanzi zimalimbikitsa malo omwewo muubongo monga mankhwala osokoneza bongo ().

Pachifukwa ichi, shuga imatha kupangitsa anthu kulephera kuwongolera momwe amagwiritsira ntchito.

Izi zati, shuga samangogwiritsa ntchito mankhwala osokoneza bongo, ndipo "kusuta shuga" kuyenera kukhala kosavuta kuthana nako.

Ngati muli ndi mbiri yakudya mopitirira muyeso, kulephera kukhazikitsa malamulo okhudzana ndi momwe mungadyere (monga kubera chakudya kapena masiku) ndikulephera mobwerezabwereza ndi "chilichonse mosapitirira malire", ndiye kuti mwina mwasuta.

Mofananamo ndi momwe wosuta amafunika kupewa ndudu kwathunthu, munthu yemwe amakonda kugwiritsa ntchito shuga amafunika kupewa shuga.

Kudziletsa kotheratu ndiyo njira yokhayo yodalirika yoti anthu osokoneza bongo athetse vuto lawo.

Chidule Ngati mukumva kuti mumakonda shuga wowonjezera, muyenera kuganizira zopewa kwathunthu.

Momwe Mungachepetseko Zakudya Zakudya Zakudya Zanu

Pewani zakudya izi, kuti zikhale zofunika kwambiri:

1. Zakumwa zozizilitsa kukhosi: Zakumwa zotsekemera ndi shuga ndizosavulaza. Muyenera kupewa izi ngati mliri.
2. Madzi azipatso: Madzi azipatso amakhala ndi shuga wofanana ndi zakumwa zoziziritsa kukhosi! Sankhani zipatso zonse m'malo mwa madzi azipatso.
3. Maswiti ndi maswiti: Muyenera kuchepetsa kwambiri kumwa maswiti.
4. Katundu wophika: Ma cookies, makeke, ndi zina zotero. Amakhala ndi shuga wambiri komanso chakudya chambiri.
5. Zipatso zamzitini mumadzi: Sankhani zipatso m'malo mwake.
6. Zakudya zamafuta ochepa kapena zakudya: Zakudya zomwe amachotsa mafuta nthawi zambiri zimakhala ndi shuga wambiri.

Imwani madzi mmalo mwa soda kapena timadziti ndipo musawonjezere shuga mu khofi kapena tiyi wanu.

M'malo mwa shuga mumaphikidwe, mutha kuyesa zinthu monga sinamoni, nutmeg, kutulutsa amondi, vanila, ginger kapena mandimu.

Ingokhalani opanga ndikupeza maphikidwe pa intaneti. Mutha kudya zakudya zosiyanasiyana zosiyanasiyana ngakhale mutachotsa shuga pachakudya chanu.

Njira yachilengedwe, zero-kalori m'malo mwa shuga ndi stevia.

Chidule Chepetsani kumwa shuga pochepetsa zakumwa zozizilitsa kukhosi, madzi a zipatso, maswiti, ndi zinthu zophika.

Nanga Nanga za Shuga mu Zakudya Zosinthidwa?

Njira yabwino yochepetsera shuga ndikungopewa zakudya zomwe zasinthidwa ndikukwaniritsa dzino lanu lokoma ndi zipatso m'malo mwake.

Njirayi sikufuna masamu, kuwerengera kalori kapena kuwerenga mosamala nthawi zonse.

Komabe, ngati mukulephera kutsatira zakudya zomwe sizinasinthidwe pazifukwa zachuma, nazi malangizo amomwe mungasankhire bwino:

• Dziwani kuti shuga ili ndi mayina ambiri. Izi zimaphatikizapo shuga, sucrose, manyuchi a chimanga a high-fructose (HFCS), madzi a nzimbe osowa madzi, fructose, shuga, dextrose, manyuchi, shuga, nzimbe, shuga wosaphika, madzi a chimanga ndi zina zambiri.
• Ngati chakudya chomwe chili mmatumba chili ndi shuga muzakudya zitatu zoyambirira, pewani.
• Ngati chakudya chomwe chili mmatumba chili ndi shuga wopitilira umodzi, pewani.
• Dziwani kuti zakudya zina zowonjezera shuga zomwe nthawi zambiri zimatchedwa kuti zathanzi zimagwera mgulu lomwelo. Izi zimaphatikizapo agave, uchi, shuga wamu nzimbe ndi shuga wa coconut.

Chenjezo: Muyenera kuwerenga zolemba zopatsa thanzi! Ngakhale zakudya zobisika ngati "zakudya zathanzi" zimatha kulowetsedwa ndi shuga wowonjezera.

Chidule Ngati mumadya zakudya zopakidwa, zopakidwa m'matumba, kupewa shuga wowonjezera kumakhala kovuta. Onetsetsani kuti mwawerenga zolemba ndikuzindikira kuti opanga chakudya nthawi zambiri amabisa shuga wowonjezera pogwiritsa ntchito mayina ena.

Mfundo Yofunika Kwambiri

Kumapeto kwa tsikulo, ndikofunikira kuti muzindikire kuchuluka kwa shuga komwe kukuyenererani.

Anthu ena amatha kukhala ndi shuga pang'ono pazakudya zawo, pomwe kwa ena zimayambitsa kulakalaka, kudya kwambiri, kunenepa mwachangu komanso matenda.

Munthu aliyense ndi wapadera ndipo muyenera kudziwa zomwe zikukuthandizani.