Nkhawa Yanu Imakonda Shuga. Idyani Zinthu zitatu izi m'malo mwake

Zamkati

• Kodi ndi nthawi yoti musunge shuga?
• 1. Shuga angakhudze momwe mumamvera
• 2. Zitha kukulepheretsani kuthana ndi nkhawa
• 3. Shuga akhoza kuonjezera chiopsezo chanu chokhala ndi nkhawa
• 4. Kutaya maswiti kumatha kumva ngati mantha
• 5. Shuga amasokoneza ubongo wanu
• Ngati mukukhumba maswiti, nazi zomwe mungadye m'malo mwake
• Chemo Uma's Chai Tea Smoothie
• Zosakaniza
• Unsankhula
• Mayendedwe
• Malangizo a Chef Uma
• Ma Pops a Mavwende a Chef Uma
• Zosakaniza
• Unsankhula
• Mayendedwe
• Malangizo a Chef Uma
• Mbatata Wophika Wophika uvuni wowotchedwa Chef Uma wokhala ndi Miso Wofiira
• Zosakaniza
• Mayendedwe
• Malangizo a Chef Uma

Timaphatikizapo zinthu zomwe timaganiza kuti ndizothandiza kwa owerenga athu. Ngati mutagula maulalo omwe ali patsamba lino, titha kupeza ndalama zochepa. Nayi njira yathu.

Kodi ndi nthawi yoti musunge shuga?

Si chinsinsi kuti shuga imatha kuyambitsa mavuto ngati mukumangodya pang'ono pang'ono zokoma. Komabe, anthu ambiri aku America akudya shuga wambiri.

Zotsatira zoyipa zomwe zingakhudze thanzi lanu zimawerengedwa bwino, ndichifukwa chake timayankhula kwambiri za kuchepetsa kudya kwa shuga kuti muchepetse ziwopsezozi, monga matenda osachiritsika.

Ngakhale kutaya zinthu zotsekemera kumatha kukupangitsa kukhala wathanzi, ndizomwe zimakhudza shuga pamaganizidwe athu zomwe zimayenera kuyang'ananso.

1. Shuga angakhudze momwe mumamvera

Mwinamwake mwamvapo za mawu akuti "kuthamanga kwa shuga" - ndipo mwina mwatembenukira ku donut kapena soda kuti muwonjezere nthawi yayitali.

Komabe shuga mwina sichingakhale chosankha chabwino pambuyo pake. Kafukufuku waposachedwa akuwonetsa kuti ma sugar samathandizira pamavuto.

M'malo mwake, shuga imatha kukhala ndi zotsutsana pakapita nthawi.

Mmodzi adapeza kuti kudya zakudya zokhala ndi shuga wambiri kumatha kuwonjezera mwayi wamatenda amisala mwa amuna, komanso mavuto amtsogolo mwa amuna ndi akazi.

Zomwe zapezedwa posachedwa kuti kudya mafuta akhuta nthawi zonse komanso shuga wowonjezera kumalumikizidwa ndi nkhawa yayikulu kwa achikulire azaka zopitilira 60.

Ngakhale maphunziro owonjezera amafunikira kuti alimbikitse ubale womwe ulipo pakati pa kusinthasintha kwa zakudya ndi shuga, ndikofunikira kulingalira momwe zingakhudzire thanzi lanu lamaganizidwe.

2. Zitha kukulepheretsani kuthana ndi nkhawa

Ngati lingaliro lanu lolimbana ndi kupsinjika limakhudza penti ya Ben ndi Jerry, simuli nokha. Anthu ambiri amatembenukira ku maswiti otsekemera akakhala ndi nkhawa.

Izi ndichifukwa choti zakudya zopatsa shuga zimatha kuthana ndi zovuta za thupi.

Shuga amatha kukuthandizani kuti musamachite mantha kwambiri mukamakankhira mulingo wa hypothalamic pituitary adrenal (HPA) muubongo wanu, womwe umawongolera mayankho anu kupsinjika.

ku Yunivesite ya California, Davis adapeza kuti shuga imalepheretsa kutsekemera kwa cortisol kwa amayi omwe ali ndi thanzi labwino, ndikuchepetsa nkhawa komanso kupsinjika. Cortisol amadziwika kuti mahomoni opsinjika.

Komabe maswiti othandizira kwakanthawi angakupangitseni kuti muzidalira kwambiri shuga, ndikuwonjezera chiopsezo cha kunenepa kwambiri komanso matenda ake okhudzana nawo.

Kafukufukuyu anali ochepa okha azimayi 19 omwe adatenga nawo gawo, koma zotsatira zake zinali zogwirizana ndi zina zomwe zawona kulumikizana pakati pa shuga ndi nkhawa mu makoswe.

Ngakhale zomwe zapezedwa zikuwonetsa kulumikizana pakati pa kudya shuga ndi nkhawa, ofufuza angafune kuwona maphunziro ochulukirapo atachitidwa pa anthu.

3. Shuga akhoza kuonjezera chiopsezo chanu chokhala ndi nkhawa

Ndizovuta kupewa kufikira zakudya zabwino, makamaka pambuyo pa tsiku lovuta.

Koma kuchuluka kwa kumwa shuga kuti muchepetse kukhumudwa kwanu kumangokupangitsani kumva chisoni, kutopa, kapena kutaya chiyembekezo.

Kafukufuku wambiri apeza kulumikizana pakati pa zakudya zokhala ndi shuga wambiri komanso kukhumudwa.

Kugwiritsa ntchito shuga mopitirira muyeso kumayambitsa kusamvana m'mankhwala ena amubongo. Kusagwirizana kumeneku kumatha kubweretsa kukhumudwa ndipo kumatha kuonjezera chiwopsezo chanthawi yayitali chokhala ndi matenda amisala mwa anthu ena.

M'malo mwake, zidapezeka kuti amuna omwe amadya shuga wochuluka (magalamu 67 kapena kupitilira apo tsiku lililonse) anali ndi mwayi wambiri wa 23 wopezeka ndi matenda azachipatala mkati mwa zaka 5.

Ngakhale kafukufukuyu amangokhudza amuna, kulumikizana pakati pa shuga ndi kukhumudwa kumapezekanso.

4. Kutaya maswiti kumatha kumva ngati mantha

Kusiya shuga wosakanizidwa sikungakhale kosavuta monga mukuganizira.

Kutaya shuga kumatha kuyambitsa mavuto, monga:

• nkhawa
• kupsa mtima
• chisokonezo
• kutopa

Izi zapangitsa kuti tiwone momwe zizindikilo zakutha kwa shuga zingafanane ndi zina mwazinthu zosokoneza bongo.

"M'mabukuwa akuwonetsa kufanana kwakukulu pakati pa mankhwala osokoneza bongo ndi shuga," akufotokoza Dr. Uma Naidoo, yemwe amadziwika kuti ndi katswiri wazakudya pa Harvard Medical School.

Wina akagwiritsa ntchito mankhwala osokoneza bongo kwakanthawi, monga cocaine, thupi lawo limatha kusiya kusiya kugwiritsa ntchito.

Naidoo akuti anthu omwe akudya shuga wambiri pazakudya zawo amathanso kumva momwe akumverera ngati atasiya mwadzidzidzi kudya shuga.

Ichi ndichifukwa chake kupita kozizira kuchokera ku shuga sikungakhale yankho labwino kwa munthu yemwe amakhalanso ndi nkhawa.

"Kuyimitsa mwadzidzidzi kumwa shuga kumatha kutsanzira kusiya ndikuwona ngati mantha," akutero Naidoo. Ndipo ngati muli ndi vuto la nkhawa, chidziwitso chakudzipatula chimatha kukulitsidwa.

5. Shuga amasokoneza ubongo wanu

Mimba yanu ikhoza kukuwuzani kuti mulowe mkati ndikumwa kuti mutuluke mu jumbo cherry Icee, koma ubongo wanu uli ndi lingaliro lina.

Kafukufuku wofufuza apeza kuti kudya shuga wambiri kumatha kusokoneza magwiridwe antchito, ngakhale pakakhala kunenepa kwambiri kapena kudya kwambiri mphamvu.

Zapezeka kuti kumamwa kwambiri zakumwa zotsekemera zotsekemera zimasokoneza ntchito zama neurocognitive monga kupanga zisankho ndi kukumbukira.

Zowona, kafukufukuyu adachitika pa makoswe.

Koma kafukufuku waposachedwa kwambiri adapeza kuti odzipereka athanzi m'ma 20s adapeza zoyipa pamayeso okumbukira ndipo anali ndi vuto lofuna kudya pambuyo pa masiku asanu ndi awiri okha akudya zakudya zamafuta ambiri komanso shuga wowonjezera.

Ngakhale maphunziro owonjezera amafunikira kuti pakhale kulumikizana kowoneka bwino pakati pa shuga ndi kuzindikira, ndikofunikira kudziwa kuti zomwe mumadya zingakhudze thanzi lanu laubongo.

Ngati mukukhumba maswiti, nazi zomwe mungadye m'malo mwake

Chifukwa chakuti mukuthira kapena kuchepetsa shuga wosinthidwa sizitanthauza kuti muyenera kudzikana nokha chisangalalo cha chakudya chokoma.

Kuphatikiza pa kukhala dokotala wodziwika ngati katswiri wazakudya komanso kusangalala, Naidoo ndi wophika komanso wolemba buku lomwe likubwera "Uwu Ndiye Ubongo Wanu pa Chakudya."

Nawa ochepa maphikidwe omwe amakonda kapena wopanda shuga.

Chemo Uma's Chai Tea Smoothie

Zosakaniza

• 1 yopereka vanila protein ufa wosankha kwanu
• 1/4 peyala
• 1 tbsp. amondi batala
• 1 chikho cha amondi mkaka
• 1/8 tsp. Sinamoni iliyonse yapadziko lapansi, nutmeg, clove, ndi zonunkhira za cardamom
• 1/4 tsp. organic vanila essence
• ayezi
• pang'ono uchi wokometsera kuti ukometse, ngati kuli kofunikira

Unsankhula

• brewed chai tiyi m'malo mwa zonunkhira
• avocado wokoma

Mayendedwe

1. Onjezerani zonse zopangira kwa blender wanu.
2. Sakanizani mpaka yosalala.

Malangizo a Chef Uma

• Ngati mulibe zonunkhira, perekani kapu ya tiyi wa chai pogwiritsa ntchito matumba a tiyi kapena tiyi wathunthu wamasamba. Gwiritsani ntchito m'malo mwa mkaka wa amondi.
• Kuti mukhale wochepetsetsa, onjezerani mkaka wambiri wa amondi.
• Kuti mukhale wokoma, onjezerani avocado.Ndi mafuta athanzi oyambiranso!

Ma Pops a Mavwende a Chef Uma

Zosakaniza

• 4 makapu akanadulidwa chivwende
• Uchi supuni 1
• msuzi wa 1 laimu
• zest wa 1 laimu

Unsankhula

• 1 chikho chonse blueberries

Mayendedwe

1. Puree mavwende, uchi, madzi a mandimu, ndi laimu zest mu blender.
2. Thirani mu timatayala tating'onoting'ono tofewa kapena ma popsicle.
3. Pamaso pa chisanu, onjezerani ayisikilimu ndodo iliyonse pa ayezi kapena nkhungu iliyonse.
4. Ngati mukufuna, onjezerani ma blueberries athunthu mumayendedwe a ayezi kapena ma popsicle.

Malangizo a Chef Uma

• Mutha kusiya uchi, popeza chivwende chakupsa chimatha kukhala chokoma kwambiri.
• Blueberries imatha kuphatikiza mtundu wosangalatsa ndikuwonjezera mphamvu ya antioxidant.

Mbatata Wophika Wophika uvuni wowotchedwa Chef Uma wokhala ndi Miso Wofiira

Zosakaniza

• 1/4 chikho cha mafuta
• 1/4 mpaka 1/2 chikho chofiira miso phala
• mchere ndi tsabola kuti mulawe
• 4 mbatata yapakatikati

Mayendedwe

1. Chotsani uvuni ku 425ºF (218ºC).
2. Pangani marinade posakaniza maolivi, red miso phala, ndi mchere ndi tsabola.
3. Peel ndi kudula mbatata mu zidutswa zofanana kapena zimbale.
4. Ikani mbatata mu marinade.
5. Ikani mbatata pa poto wosanjikiza limodzi.
6. Kuwotcha kwa mphindi 20 mpaka 25, kapena mpaka mbatata ili yabwino.

Malangizo a Chef Uma

• Mutha kusinthanitsa ndi miso yoyera m'malo mwa kununkhira kwa umami pang'ono.
• Kungakhale kosavuta kuvala mbatata zonse ndi marinade ngati mutayika zonse mu thumba la Ziploc, kenako ndikuponyera mozungulira.
• Mbatata ndi magwero athanzi komanso opatsa mphamvu.

Sara Lindberg, BS, MEd, ndiwodzilemba pawokha polemba zaumoyo komanso kulimbitsa thupi. Ali ndi Bachelor of Science muzochita masewera olimbitsa thupi komanso digiri ya master pakulangiza. Wakhala moyo wake wonse akuphunzitsa anthu kufunika kwa thanzi, thanzi, kulingalira, komanso thanzi lamaganizidwe. Amachita bwino kulumikizana ndi thupi, ndikuyang'ana momwe thanzi lathu lingatithandizire kukhala olimba komanso athanzi.