Kodi Zipatso Zabwino Kapena Zoyipa Thanzi Lanu? Choonadi Chokoma

Zamkati

• Shuga Wambiri Ndi Woyipa, Koma Zotsatira Zake Zimadalira Maganizo
• Zipatso Zimakhalanso ndi CHIKWANGWANI, Madzi komanso Kutsutsana Kwakukulu
• Zipatso Zili ndi Ziphuphu Zambiri, Mavitamini, Mchere ndi Ma Antioxidants
• Kafukufuku Wambiri Amawonetsa Ubwino Waumoyo
• Kudya Zipatso Kungakuthandizeni Kuchepetsa Kunenepa
• Nthawi Yomwe Mungapewe Zipatso
• Madzi Azipatso ndi Zipatso Zouma Azikhala Ochepera
• Mfundo Yofunika Kwambiri

“Idyani zipatso ndi ndiwo zamasamba zambiri.”

Izi mwina ndi malingaliro ofala kwambiri padziko lonse lapansi.

Aliyense amadziwa kuti zipatso ndi zathanzi - ndizowona, zakudya zonse.

Ambiri mwa iwo ndiosavuta. Anthu ena amawatcha "chakudya chofulumira chachilengedwe" chifukwa ndiosavuta kunyamula ndikukonzekera.

Komabe, zipatso zimakhala ndi shuga wambiri poyerekeza ndi zakudya zina zonse.

Pachifukwa ichi, mwina mungadzifunse ngati alidi athanzi pambuyo pake. Nkhaniyi ikufotokoza za nkhaniyi.

Shuga Wambiri Ndi Woyipa, Koma Zotsatira Zake Zimadalira Maganizo

Umboni wambiri wasonyeza kuti kudya kwambiri shuga wowonjezera kumakhala kovulaza (,,).

Izi zimaphatikizapo shuga wa patebulo (sucrose) ndi madzi a chimanga a high-fructose, onse omwe ali pafupifupi theka la shuga, theka la fructose.

Chifukwa chimodzi chomwe kudya shuga kwambiri ndi kovulaza ndi zotsatira zoyipa zamafuta a fructose zikagwiritsidwa ntchito kwambiri.

Anthu ambiri tsopano akukhulupirira kuti chifukwa zowonjezera shuga ndizoyipa, zomwezo ziyenera kugwiranso ntchito pazipatso, zomwe zilinso ndi fructose.

Komabe, uku ndikulingalira molakwika. Fructose imangovulaza yambiri, ndipo ndizovuta kupeza fructose yochulukirapo kuchokera ku zipatso.

Umboni ukusonyeza kuti fructose imatha kuvulaza ikawonongedwa mopitirira muyeso. Komabe, mulibe fructose yokwanira mu zipatso zomwe zingayambitse nkhawa.

Zipatso Zimakhalanso ndi CHIKWANGWANI, Madzi komanso Kutsutsana Kwakukulu

Kudya zipatso zonse, ndizosatheka kudya fructose yokwanira kuti iwonongeke.

Zipatso zimadzaza ndi CHIKWANGWANI, madzi ndipo zimakhala ndi kutafuna kwakukulu.

Pachifukwa ichi, zipatso zambiri (monga maapulo) zimatenga kanthawi kudya ndi kupukusa, kutanthauza kuti fructose imagunda chiwindi pang'onopang'ono.

Kuphatikiza apo, zipatso zimadzaza modabwitsa. Anthu ambiri amasangalala akadya apulo imodzi yayikulu, yomwe imakhala ndi magalamu 23 a shuga, 13 mwa iyo ndi fructose (4).

Yerekezerani izi ndi botolo la 16-ounce la Coke, lomwe lili ndi magalamu 52 a shuga, 30 mwa iwo ndi fructose, ndipo alibe phindu lililonse (5).

Apulo limodzi limakupangitsani kumva kuti ndinu okhuta komanso osafuna kudya chakudya chochuluka. Mofananamo, botolo la soda lili losakhutira modabwitsa ndipo anthu samalipira shuga mwa kudya chakudya chochepa ().

Fructose ikamenya chiwindi chanu mwachangu komanso mochuluka, monga zimakhalira mukamwa soda, imatha kukhala ndi zovuta m'kupita kwanthawi.

Komabe, ikagunda chiwindi chanu pang'onopang'ono komanso pang'ono, monga zimakhalira mukamadya apulo, thupi lanu limasinthidwa kuti lizigwiritsa ntchito mosavuta fructose.

Ngakhale kudya shuga wambiri wowonjezera kumavulaza anthu ambiri, zomwezo sizikugwiranso ntchito pazipatso.

Zipatso zonse zimatenga nthawi kutafuna ndi kupukusa. Chifukwa cha izi, mumamva bwino ndipo thupi lanu limatha kulekerera zochepa za fructose.

Zipatso Zili ndi Ziphuphu Zambiri, Mavitamini, Mchere ndi Ma Antioxidants

Zachidziwikire, zipatso sizoposa matumba amadzi a fructose.

Pali michere yambiri yomwe ili yofunikira pa thanzi. Izi zimaphatikizapo fiber, mavitamini ndi mchere, komanso kuchuluka kwa ma antioxidants ndi mankhwala ena azomera.

CHIKWANGWANI, makamaka chosungunuka, chimakhala ndi maubwino ambiri, kuphatikiza kuchepa kwa mafuta m'thupi, kuchepa kwa mayamwidwe a carbs ndikuwonjezera kukhuta. Kuphatikiza apo, kafukufuku wasonyeza kuti ma fiber osungunuka amatha kukuthandizani kuti muchepetse thupi (,, 9,).

Kuphatikiza apo, zipatso zimakhala ndi mavitamini ndi michere yambiri yomwe anthu ambiri samapeza, kuphatikiza vitamini C, potaziyamu ndi folate.

Zachidziwikire, "zipatso" ndi gulu lonse la chakudya. Pali zipatso zikwi zingapo zodyedwa zomwe zimapezeka m'chilengedwe, ndipo nyimbo zawo zimatha kusiyanasiyana.

Chifukwa chake, ngati mukufuna kuwonjezera zotsatira za thanzi, yang'anani pa omwe ali ndi michere yambiri. Yesani zipatso ndi khungu lochulukirapo.

Khungu la zipatso nthawi zambiri limakhala ndi ma antioxidants komanso fiber. Ichi ndichifukwa chake zipatso, zomwe zimakhala ndi khungu lalikulu, magalamu a gramu, nthawi zambiri zimawoneka ngati zathanzi kuposa zipatso zazikulu.

Ndibwinonso kusinthana zinthu ndikudya zipatso zosiyanasiyana chifukwa zipatso zosiyanasiyana zimakhala ndi michere yosiyanasiyana.

Zipatso zimakhala ndi michere yambiri yofunika, kuphatikiza ma fiber, mavitamini, mchere komanso ma antioxidants osiyanasiyana ndi mankhwala azitsamba.

Kafukufuku Wambiri Amawonetsa Ubwino Waumoyo

Kafukufuku wochuluka awonetsa kuti anthu omwe amadya zipatso ndi ndiwo zamasamba zochulukirapo amakhala ndi chiopsezo chochepa cha matenda osiyanasiyana.

Maphunziro ambiri amaphatikiza zipatso ndi ndiwo zamasamba, pomwe ena amangoyang'ana zipatso.

Kuwunikanso kamodzi kwamaphunziro asanu ndi anayi kunapeza kuti gawo lililonse la zipatso zomwe amadya tsiku lililonse limachepetsa matenda a mtima ndi 7% ().

Komanso, kafukufuku kuphatikiza achikulire a 9,665 US adapeza kuti kudya zipatso ndi ndiwo zamasamba zambiri kumalumikizidwa ndi chiopsezo chotsika ndi 46% cha matenda ashuga mwa akazi, koma panalibe kusiyana pakati pa amuna (12).

Kuphatikiza apo, kafukufuku wina yemwe amayang'ana zipatso ndi ndiwo zamasamba mosiyana adapeza kuti ndiwo zamasamba zimalumikizidwa ndi chiopsezo chochepa cha khansa ya m'mawere, koma izi sizinakhudze zipatso (13).

Kafukufuku wina wambiri awonetsa kuti kudya zipatso ndi ndiwo zamasamba kumalumikizidwa ndi chiopsezo chochepa cha matenda amtima ndi sitiroko - zomwe zimayambitsa kufa kumayiko aku Western (,).

Kafukufuku wina adawona momwe zipatso zosiyanasiyana zimakhudzira chiwopsezo cha matenda ashuga amtundu wa 2. Omwe adadya mphesa zambiri, maapulo ndi mabulosi abulu anali pachiwopsezo chotsikitsitsa, pomwe zipatso zamabuluu zimakhudza kwambiri ().

Komabe, vuto limodzi pamaphunziro owonera ndikuti sangatsimikizire kuti mayanjano omwe amawona kuti ndi ogwirizana.

Anthu omwe amadya zipatso zambiri amakhala ndi thanzi labwino, samasuta komanso amachita masewera olimbitsa thupi.

Izi zati, mayesero angapo olamuliridwa ndi anthu (zoyeserera zenizeni za anthu) awonetsa kuti kuwonjezeka kwa zipatso kumatha kutsitsa kuthamanga kwa magazi, kuchepetsa kupsyinjika kwa oxidative ndikuthandizira kuwongolera glycemic mwa odwala matenda ashuga (17,).

Ponseponse, zikuwoneka bwino kuchokera ku chidziwitso kuti zipatso zili ndi phindu lathanzi.

Umboni wochuluka umawonetsa kuti kudya zipatso zambiri kumalumikizidwa ndi chiopsezo chochepa cha matenda akulu monga matenda amtima, sitiroko ndi matenda ashuga amtundu wa 2.

Kudya Zipatso Kungakuthandizeni Kuchepetsa Kunenepa

Nthawi zambiri zimayiwalika kuti zipatso zikudzaza modabwitsa.

Chifukwa cha michere yake yam'madzi ndi madzi komanso kutafuna kwakukulu komwe kumafunika pakudya, zipatso zimakhuta kwambiri.

Chizindikiro cha satiety ndi gawo la kuchuluka kwa zakudya zomwe zimathandizira kudzaza.

Zipatso monga maapulo ndi malalanje ndi zina mwazakudya zabwino kwambiri zomwe zimayesedwa, ndikudzazidwa kwambiri kuposa ng'ombe ndi mazira ().

Izi zikutanthauza kuti ngati mungawonjezere kudya maapulo kapena malalanje, mudzakhala okhuta kwambiri kotero kuti mumangodya zakudya zina zochepa.

Palinso kafukufuku wosangalatsa yemwe akuwonetsa momwe zipatso zingathandizire kuchepetsa thupi ().

Pakafukufuku wa miyezi isanu ndi umodzi, amuna asanu ndi anayi adadya zakudya zokhala ndi zipatso zokha (82% ya ma calories) ndi mtedza (18% ya ma calories).

N'zosadabwitsa kuti amunawa adachepetsa thupi. Omwe anali onenepa kwambiri adataya zochulukirapo kuposa omwe anali onenepa.

Ponseponse, chifukwa cha zipatso zomwe zipatso zimatha kukhala ndi kukhuta, zimawoneka ngati zopindulitsa m'malo mwa zakudya zina, makamaka zakudya zopanda pake, ndi zipatso zokuthandizani kuti muchepetse thupi pakapita nthawi.

Zipatso monga maapulo ndi malalanje ndi zina mwazinthu zodzaza kwambiri zomwe mungadye. Kudya zochulukirapo kumapangitsa kuti muchepetse kudya kwama kalori ndipo pamapeto pake, kuonda.

Nthawi Yomwe Mungapewe Zipatso

Ngakhale zipatso ndi zathanzi kwa anthu ambiri, pali zifukwa zina zomwe ena angafunikire kuzipewa.

Imodzi ndiyo kusalolera. Mwachitsanzo, kudya zipatso kumatha kuyambitsa matenda am'mimba mwa anthu omwe ali ndi tsankho ku FODMAPs.

Chifukwa china ndikukhala ndi chakudya chochepa kwambiri cha carb kapena ketogenic. Cholinga chachikulu cha zakudya izi ndikuchepetsa kudya kwa carb mokwanira kuti ubongo uyambe kugwiritsa ntchito matupi a ketone m'malo mwa shuga.

Kuti izi zichitike, ndikofunikira kuletsa ma carbs osakwanira magalamu 50 patsiku, nthawi zina mpaka magalamu 20-30.

Popeza kuti chipatso chimodzi chokha chimatha kukhala ndi magalamu opitilira 20 a carbs, zikuwonekeratu kuti zipatso sizoyenera pazakudya zotere. Ngakhale chipatso chimodzi patsiku chikhoza kukugwetsani kunja kwa ketosis.

Zifukwa zazikulu zopewera zipatso zimaphatikizapo kusagwirizana kapena kukhala ndi chakudya chochepa kwambiri cha ketogenic.

Madzi Azipatso ndi Zipatso Zouma Azikhala Ochepera

Ngakhale zipatso zonse zimakhala zathanzi kwa anthu ambiri, pewani kudumphira pamadzi azipatso kapena zipatso zouma.

Madzi ambiri azipatso pamsika si ndiwo "zipatso" zenizeni. Amakhala ndi madzi osakanikirana ndi mtundu wina wamaganizidwe ndi gulu lonse la shuga wowonjezera.

Koma ngakhale mutalandira 100% ya madzi enieni azipatso, onetsetsani kuti mumadya mopitirira muyeso.

Pali shuga wambiri mumadzi azipatso, pafupifupi pafupifupi chakumwa chotsekemera ndi shuga.

Komabe, palibe ulusi wolimba komanso womwe umatafuna kuti muchepetse kugwiritsidwa ntchito, zomwe zimapangitsa kuti zikhale zosavuta kutenga shuga wambiri munthawi yochepa.

Momwemonso, zipatso zouma zimakhala ndi shuga wambiri, ndipo ndikosavuta kudya zambiri.

Smoothies ali kwinakwake pakati. Ngati muyika chipatso chonse mu blender, ndibwino kwambiri kuposa kumwa madzi azipatso. Komabe, kudya zipatso zonse ndibwino.

Ngakhale kudya zipatso zathunthu kuli ndi thanzi labwino, zomwezo sizowona chifukwa cha msuzi wazipatso ndi zipatso zouma. Zonsezi zili ndi shuga wambiri komanso ndizosavuta kudya mopitirira muyeso.

Mfundo Yofunika Kwambiri

Zipatso ndizabwino kwa anthu ambiri.

Ngakhale kumwa kwambiri shuga kumatha kukhala kovulaza, izi sizikugwira ntchito pa zipatso zonse. M'malo mwake, ndi chakudya "chenicheni", chopatsa thanzi komanso chokwanira.

Ngati mungathe kulekerera zipatso ndipo simuli pa carb low kapena ketogenic, mwa njira zonse, idyani zipatso.

Yesetsani kudya zipatso zambiri monga gawo la zakudya zopatsa thanzi kuti musangalale ndi thanzi lawo.