Malangizo a Zakudya Zakudya: Kodi Mukudya Shuga Wambiri?

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Shuga wochuluka amatanthauza kunenepa kwambiri. Ndiko kutha kwa lipoti latsopano la American Heart Association, lomwe lidapeza kuti kuchuluka kwa shuga kumakwera momwemonso zolemera za amuna ndi akazi zidakwera.

Ofufuzawa adatsata zowonjezera za shuga ndi machitidwe a kulemera kwa thupi pazaka za 27 kwa akuluakulu a zaka zapakati pa 25 ndi 74. Pafupifupi zaka makumi atatu anawonjezera kumwa shuga kumawonjezeka kwa amuna ndi akazi m'magulu onse. Mwa azimayi adadumpha kuchoka pa 10% ya zopatsa mphamvu zonse kumayambiriro kwa zaka za m'ma 1980 mpaka 13% pofika 2009. Ndipo kuwonjezeka kwa shuga kumafanana ndi kuwonjezeka kwa BMI kapena kuchuluka kwa thupi.

Ambiri omwe amawonjezera shuga ku US tsopano akukwana 22 tsp patsiku - ndalama zomwe chipale chofewa chimakwera matumba 14 mapaundi asanu pachaka! Zambiri mwa izo, zopitirira gawo limodzi mwa magawo atatu, zimachokera ku zakumwa zotsekemera (soda, tiyi wotsekemera, mandimu, nkhonya ya zipatso, ndi zina zotero) ndipo pansi pa gawo limodzi mwa magawo atatu amachokera ku maswiti ndi zabwino monga makeke, keke ndi pie. Koma zina zimalowa m'zakudya zomwe simungaganize, monga:

• Mukayika ketchup pa turkey burger wanu mwina simuganiza ngati shuga wowonjezera, koma tbsp iliyonse imanyamula 1 tsp shuga (ma cubes awiri ofunika).

• Chachiwiri mu msuzi wa phwetekere ndi manyuchi a chimanga a fructose - chonsecho chimanyamula shuga wofanana ndi 7.5 tsp (ma cubes 15).

•Ndipo ndikuganiza kuti aliyense akudziwa kuti zowotcha zimakhala ndi shuga, koma mukuzindikira kuti ndi zochuluka bwanji? Masiku ano muffin wamkulu wapakati amanyamula 10 tsp (ma cubes 20 ofunika).

American Heart Association ikulimbikitsa kuti azimayi azisunga shuga wowonjezera pafupifupi ma 100 calories patsiku ndipo amuna amawalemba ma calorie 150 patsiku - ndizofanana ndi 6 tsp ya shuga wambiri kwa azimayi ndi 9 ya amuna (zindikirani: 1 oz imodzi yokha ya soda ndi ofanana ndi 8 tsp shuga).

Kuwona kuchuluka kwa zakudya zomwe zili m'matumba kungakhale kovuta, chifukwa mukayang'ana magalamu a shuga pakudya pazakudya zopatsa thanzi chiwerengerocho sichisiyanitsa pakati pa shuga wachilengedwe ndi shuga wowonjezera.

Njira yokhayo yotsimikizirika yodziwira ndikuwerenga mndandanda wazinthu. Mukawona mawu oti shuga, shuga wofiirira, manyuchi a chimanga, shuga, sucrose ndi zina zotsekemera, chimanga chotsekemera, madzi a chimanga a fructose komanso chimera, shuga wawonjezeredwa pachakudyacho.

Kumbali ina ngati muwona magalamu a shuga koma zosakaniza zokha ndi zakudya zonse, monga chinanazi chunks mu madzi a chinanazi kapena yogurt wamba, mukudziwa kuti shuga onse amachitika mwachilengedwe (kuchokera kwa Amayi Nature) ndipo pakadali pano palibe malangizo omwe amayitanitsa. popewa zakudya izi.

Mfundo yofunika: Kudya zakudya zopangidwa mwatsopano komanso zochepa ndi njira yosavuta yopewera zinthu zotsekemera - komanso kunenepa kofanana nako. Chifukwa chake m'malo moyamba tsiku lanu ndi muffin wa buluu pitani mukalandire oats wophika mwachangu wokhala ndi mabulosi abulu - ali munyengo tsopano!

Cynthia Sass ndi katswiri wazakudya wolembetsedwa yemwe ali ndi digiri ya master mu sayansi yazakudya komanso thanzi la anthu. Amawonedwa pafupipafupi pa TV yadziko lonse ndi mkonzi wothandizira wa SHAPE komanso mlangizi wazakudya ku New York Rangers ndi Tampa Bay Rays. Wogulitsa wake waposachedwa kwambiri ku New York Times ndi Cinch! Gonjetsani Zilakolako, Dontho Mapaundi ndi Kutaya mainchesi.

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