Kodi Shuga Detox Ndi Chiyani? Zotsatira ndi Momwe Mungapewere Shuga

Zamkati

• Nchifukwa chiyani kusiya shuga kumamva kuwawa?
• Zizindikiro zodula shuga wowonjezera kuchokera pazakudya zanu
• Zizindikiro zamaganizidwe
• Zizindikiro zathupi
• Malangizo ochepetsera shuga wowonjezera
• Momwe mungasamalire zotsatira zoyipa
• Onani zinthu moyenera
• Idyani zakudya zokhala ndi mapuloteni
• Wonjezerani zakudya zomwe mumadya
• Khalani hydrated
• Pewani zotsekemera zopangira
• Gwiritsani ntchito mavuto anu
• Chitani masewera olimbitsa thupi
• Ganizirani za zakudya zonse
• Muzigona mokwanira
• Idyani kanthu kowawa
• Khalani olimbikitsidwa
• Mfundo yofunika

Kuchepetsa kuchuluka kwa zakumwa zomwe mumasakaniza ndi shuga ndi chisankho chachikulu chokhala ndi moyo wathanzi. Ngakhale kuchita izi sikophweka nthawi zonse, maubwino ake ndiofunika, chifukwa shuga wowonjezera watsimikiziridwa kuti uli ndi zovuta m'thupi lanu.

Kafukufuku adalumikiza kuchuluka kwa shuga wambiri ndi matenda osiyanasiyana, kuphatikiza kunenepa kwambiri, matenda ashuga, matenda amtima, komanso thanzi la mano.

Shuga amathanso kuchepetsa mphamvu zanu, zomwe zimapangitsa kutopa ndikuchepetsa kuchepa kwamasana, ndipo kudya shuga kumatha kukhala komwe kumayambitsa kukhumudwa, malinga ndi kuwunika kwa 2019.

Kuchepetsa shuga wowonjezera kuchokera pazakudya zanu kumatha kuteteza kukutetezani ku matenda osatha komanso kukulitsa thanzi lanu lonse.

Nkhaniyi ikuwona momwe kuchepetsa kudya kwa shuga kungakhudze thupi lanu, mwakuthupi komanso mwamaganizidwe, komanso njira zothana ndi zotsatirapo zake.

Nchifukwa chiyani kusiya shuga kumamva kuwawa?

Ambiri mwa iwo apeza kuti shuga imakhudza dongosolo la mphotho yaubongo. Dongosolo la mphotho ili limathandiza anthu kupulumuka, koma limaphatikizidwanso pamakhalidwe osokoneza bongo.

Chakudya ndi mphotho yachilengedwe, ndipo zakudya zokoma ndi zakumwa zimalimbikitsa mphotho yaubongo wanu, ndikupangitsani kuti mudye zambiri.

Malinga ndi a, zakudya zofala kwambiri zomwe zimadza ndi zizolowezi zosokoneza bongo ndizomwe zili ndi mafuta owonjezera kapena shuga wowonjezera.

Kafukufuku apeza kuti shuga imayambitsa kutulutsa kwa dopamine mu ma nucleus accumbens - dera lomwelo laubongo lomwe limakhudzidwa poyankha mankhwala osokoneza bongo.

Shuga amathanso kuyambitsa kutulutsa ma opioid amkati muubongo, zomwe zimabweretsa kuthamanga komwe kungayambitse kulakalaka mtsogolo.

Kudya shuga pafupipafupi ubongo wanu kuti ukhale wololera, ndikupangitsani kufuna zochulukirapo kuti mukhale ndi zotsatira zake.

Anthu wamba aku America amadya masupuni 22-30 (pafupifupi 88-120 magalamu) a shuga tsiku lililonse. Izi ndizochulukirapo kuposa zomwe zimalimbikitsidwa, zomwe ndi masipuni 6 (pafupifupi 24 magalamu) azimayi ndi ma supuni 9 (pafupifupi magalamu 36) aamuna.

Chifukwa chake, ngati zakudya zanu zili ndi shuga wowonjezera, kuchepetsa kuchuluka kwa shuga kungabwere ndi zizindikilo zosasangalatsa.

Kafukufuku akuwonetsa kuti shuga imatha kusokoneza, ndichifukwa chake kuchepetsa kudya kwa shuga kumatha kubweretsa zizindikilo zosasangalatsa kwa anthu ena.

Zizindikiro zodula shuga wowonjezera kuchokera pazakudya zanu

Kuchepetsa shuga wowonjezera kuchokera pazakudya zanu kumatha kubweretsa zizindikiritso zakuthupi ndi zamaganizidwe.

Momwe thupi limachitira ndikusiya shuga ndizosiyana ndi aliyense. Zizindikiro - komanso kuuma kwake - zimadalira kuchuluka kwa shuga womwe mumamwa kudzera mu zakudya ndi zakumwa zotsekemera.

Anthu ena amawona kuti zizindikilo zawo zimatha masiku angapo mpaka milungu ingapo.

Thupi lanu likamazolowera kudya shuga wochulukirapo pakapita nthawi komanso kuchuluka kwa shuga mukamachepa, zizindikiro zanu komanso zomwe mumakonda mukakhala ndi shuga sizingakhale zazikulu.

Mutha kupeza kuti zizindikilo zanu zimawonjezeka nthawi zina patsiku, monga pakati pa chakudya. Kupsinjika mtima kumatha kuyambitsa shuga, chifukwa chake mutha kupeza kuti zizindikilo zanu zimangokulira panthawi yamavuto.

Zizindikiro zamaganizidwe

Kudula shuga wowonjezera pazakudya zanu kumatha kubweretsa zizindikiritso zingapo zamaganizidwe ndi malingaliro, kuphatikiza:

• Kusokonezeka maganizo. Anthu ena amatha kukhumudwa akamadula shuga wowonjezera kuchokera pazakudya zawo. Izi makamaka chifukwa cha kuchepa kwa kutulutsidwa kwa dopamine.
• Kuda nkhawa. Kuda nkhawa kumatha kutsagana ndi mantha, kupumula, ndi kukwiya. Mungamve ngati mulibe chipiriro chocheperako kuposa momwe mumakhalira ndipo muli pamphepete.
• Kusintha kwa magonedwe. Anthu ena amasintha tulo tawo akamachotsa shuga. Mwina zimakuvutani kugona kapena kugona tulo usiku wonse.
• Nkhani zamaganizidwe. Mutha kuvutika kuti muzingoganizira mukasiya shuga. Izi zitha kukupangitsani kuiwala zinthu ndikukulepheretsani kuyang'ana ntchito, monga ntchito kapena sukulu.
• Kulakalaka. Pamodzi ndi kulakalaka shuga, mutha kupeza kuti mulakalaka zakudya zina, monga ma carbs monga mkate, pasitala, ndi tchipisi ta mbatata.

Zizindikiro zathupi

Mukamapereka shuga, mungaone kuti mukumva kutopa. Anthu ena amadwala mutu.

Zizindikiro zina zomwe zingachitike ndikutaya ndi monga:

• mutu wopepuka kapena chizungulire
• nseru
• kutopa

Kupereka shuga kumatha kukhala kosasangalatsa, m'maganizo komanso mwakuthupi. Koma khalani otsimikiza, zidzakhala bwino ngati mumamatira.

Malangizo ochepetsera shuga wowonjezera

Ngati mumakonda kudya zakudya zotsekemera monga keke, ayisikilimu, chimanga cha switi, maswiti, ndi makeke ndipo mumamwa zakumwa zotsekemera, zimatha kutenga nthawi kuti muchepetse kudalira shuga.

Kwa anthu ena, kudula mitundu yonse ya shuga wowonjezera kuchokera pazakudya zawo ndizothandiza. Komabe, ena atha kuwona kuti njirayi ndi yopambanitsa.

Mwamwayi, ngakhale kusintha pang'ono pakudya kwanu shuga kumatha kukhudza thanzi lanu lonse. Tsatirani malangizo othandizawa kuti muchepetse kudya kwanu shuga wowonjezera pakapita nthawi.

• Sinthanitsani zakumwa zotsekemera ndi madzi. Dulani soda, msuzi wa zipatso, ndi zakumwa zamagetsi ndikuziika m'malo mwa madzi wamba kapena owala. Ngati mukufuna kukoma, onjezerani timbewu tonunkhira kapena magawo a mandimu kapena mandimu.
• Yambitsani tsiku lanu shuga wotsika. M'malo mofikira bokosi lokongola la chimanga cha shuga kapena chopanda chofewa, perekani thupi lanu ndi omelet wonenepa kwambiri wokhala ndi veggies komanso mbali ya avocado ndi zipatso zatsopano.
• Werengani zolemba. Zakudya zambiri ndi zonunkhira ndizomwe zimayambitsa shuga wowonjezera. Werengani zolemba za zinthu monga ma saladi, msuzi wamphesa, mapaketi a oatmeal, ndi msuzi wa marinara kuti mufufuze shuga wowonjezera.
• Sankhani zokhwasula-khwasula zopanda shuga. Granola kapena puloteni yomwe mumakonda kwambiri imatha kukhala ndi shuga wowonjezera. Sankhani zokhwasula-khwasula zowonjezera zowonjezera monga mtedza ndi mbewu, zipatso zonse ndi batala wa mtedza, hummus ndi veggies, kapena mazira ophika kwambiri mukafuna mafuta.
• Ganiziraninso mchere. M'malo mofikira painti yomwe mumakonda kapena kupita ku maswiti mutadya, fufuzani nokha. Kodi muli ndi njala yeniyeni kapena shuga wanu usiku umakhala ndi chizolowezi chovuta kusiya? Ngati muli ndi njala yeniyeni, pezani china chambiri chokhala ndi mapuloteni komanso mafuta athanzi ngati mtedza wochuluka wa macadamia kapena yogurt wopanda zipatso wopanda zipatso wokhala ndi zipatso ndi coconut wopanda mchere.
• Ganizirani za zakudya zanu zonse. Kukulitsa kuchuluka kwa michere m'zakudya zanu zonse kumatha kuthandizira kukhala wathanzi komanso kukuthandizani kuti muchepetse shuga wowonjezera. Yang'anani pa zakudya zathunthu, zosasinthidwa monga masamba, zipatso, nyemba, mtedza, nthanga, nkhuku, mazira, ndi nsomba.

Malangizo pamwambapa atha kukuthandizani kuti muchepetse shuga wowonjezera ndikuwonjezera thanzi lanu.

Momwe mungasamalire zotsatira zoyipa

Nawa maupangiri okuthandizani kugonjetsa zotsatirapo ndikupewa - kapena kuchepetsa - zina mwazizindikiro zokhudzana ndi kudula shuga pazakudya zanu.

Onani zinthu moyenera

Ngakhale kudula magwero onse a shuga wowonjezera kumatha kukhala kothandiza kwa anthu ena, ena amachita bwino pochepetsa kapena kuchotsa gwero limodzi la shuga wowonjezera panthawi.

Mwachitsanzo, ngati gwero lalikulu la shuga wowonjezera mu zakudya zanu ndi soda, yesetsani kuchepetsa kapena kudula zakumwa zakumwa kuchokera pachakudya chanu musanapite ku magwero ena a shuga wowonjezera.

Pali zowonjezera "shuga" zomwe zimaphatikizapo kudula shuga wowonjezera kuchokera pazakudya zanu kwakanthawi kochepa.

Ngakhale izi zitha kukhala zopindulitsa kwa anthu ena, cholinga chikuyenera kukhala chochepetsa kuchepa kwa shuga kwa moyo wanu wonse - osati nthawi yokhayo.

Kuti muchite izi, muyenera kuchita zomwe zimakupindulitsani. Izi zitha kutanthauza kudula pang'onopang'ono shuga wowonjezera pakapita nthawi m'malo mochotsa magwero onse a shuga wowonjezera nthawi imodzi.

Idyani zakudya zokhala ndi mapuloteni

Onjezani zomanga thupi pachakudya chilichonse kuti zikuthandizeni kupewa njala komanso kuchepa kwamphamvu mukamachotsa shuga.

Kafukufuku akuwonetsa kuti kudya mapuloteni kumatha kulimbikitsa kukhutira, komwe kungakuthandizeni kuthana ndi zikhumbo za chakudya.

Izi zikuthandizani kuti mupewe kuyesayesa kofikira maswiti kapena kukonza shuga.

Zakudya zopatsa thanzi zimaphatikizapo nsomba zamafuta, nyama zowonda, mazira, nyemba, nyemba, ndi mtedza.

Wonjezerani zakudya zomwe mumadya

Kudya zakudya zamtundu wapamwamba kungakuthandizeni kuthana ndi njala ndi zilakolako. Zimatenga nthawi yayitali kuti zigayike, ndikupangitsani kuti mukhale omasuka kwanthawi yayitali.

Zakudya zamtundu wapamwamba zimathandizanso pakukhazikitsa shuga wathanzi. Kusunga magawo anu a shuga m'magazi kungathandize kupewa zilakolako.

Ganizirani zamasamba azambiri, nyemba, ndi nyemba.

Kuwirikiza zakudya zamapuloteni ambiri ndi zakudya zamtundu wa fiber ndizabwino kwambiri pakuwongolera shuga wathanzi. Zitsanzo zimaphatikizira kusakaniza nyama zamtundu wambiri monga broccoli m'mazira anu kapena kupaka mbewu zina za dzungu pa oatmeal wanu.

Khalani hydrated

Kukhala ndi hydrated bwino ndikofunikira kuti mukhale ndi thanzi labwino ndipo kungakuthandizeni kuthana ndi zikhumbo za shuga.

Kusintha zakumwa zomwe zili ndi shuga wambiri, monga zakumwa zozizilitsa kukhosi ndi mphamvu, ndi madzi kungathandize kuchepetsa shuga wanu wowonjezera komanso kuchuluka kwa kalori.

Komanso, kuchepetsa zakumwa zanu zotsekemera kungathandize kuchepetsa kulakalaka shuga.

Madzi akumwa amathanso kuthandiza kuti matumbo anu azitha kuyenda pafupipafupi. Izi ndizofunikira makamaka mukamachulukitsa kudya kwanu.

Zakudya zokhala ndi fiber komanso madzi okwanira amafunikira kuti zithandizire kupezeka ndowe ndikuzisunthira m'thupi lanu, kupewa kudzimbidwa.

Pewani zotsekemera zopangira

Kusinthanitsa shuga kwa zotsekemera zopangira kumatha kuwoneka ngati lingaliro labwino mukamapereka shuga wowonjezera, koma zitha kusokoneza kuyesayesa kwanu.

akuwonetsa kuti zotsekemera zina zitha kubweretsa kusintha kwa kagayidwe kamene kamakulitsa zilakolako, kudya chakudya, ndi kunenepa.

Kuchepetsa kudya kwanu zakudya zokoma - ngakhale zomwe zilibe shuga - ikhoza kukhala njira yabwino yochepetsera shuga wowonjezera kuchokera pazakudya zanu.

Gwiritsani ntchito mavuto anu

Kafukufuku akuwonetsa kuti kupsinjika kumakhudza zomwe amakonda komanso kumawonjezera kulakalaka zakudya zokoma.

Shuga amawonekeranso kuti amachepetsa mahomoni opsinjika, omwe amathandizira kukhumba kwanu shuga mukamapanikizika.

Kuchepetsa kupsinjika kwanu kumakupangitsani kukhala kosavuta kudula shuga kuchokera pazakudya zanu ndikuthandizani kuti muzilamulira zolakalaka.

Kuyenda pang'ono, kucheza ndi mnzanu, ndikuwerenga buku ndi njira zingapo zosavuta kupumulira.

Chitani masewera olimbitsa thupi

Kuchita masewera olimbitsa thupi kumapindulitsa m'njira zingapo mukamachepetsa shuga wowonjezera kuchokera pazakudya zanu.

Ikhoza kuthandizira kuwonjezera mphamvu ndikuchepetsa nkhawa, zomwe zingathandize kuthana ndi zizindikilo monga kutopa, kuchepa kwa mphamvu, komanso kulakalaka kupsinjika komwe kumachitika mukamachepetsa shuga wambiri.

A 2015 adawonanso kuti kuchita masewera olimbitsa thupi kwakanthawi kochepa, monga kuyenda mwachangu kwa mphindi 15, kumachepetsa kulakalaka zakudya zopatsa shuga.

Kumbukirani kuyamba pang'onopang'ono ndikulankhula ndi dokotala musanayambe kuchita masewera olimbitsa thupi ngati muli ndi zovuta zamankhwala zomwe zidalipo kale.

Ganizirani za zakudya zonse

Onetsani kuti kuwongolera mtundu wonse wamagulu azakudya kungathandize kuchepetsa kulakalaka zakudya zopatsa shuga ndikupititsa patsogolo kulakalaka zakudya zopatsa thanzi.

Mwachitsanzo, kudya zakudya zochepa zokhala ndi shuga wowonjezera monga ayisikilimu, keke, ndi makeke ndikuwonjezera kudya zakudya zopatsa thanzi monga nyemba, ndiwo zamasamba, nsomba, ndi zipatso zonse zitha kuchepetsa kudalira kwanu shuga wowonjezera ndikuthandizani kuti mukhale ndi thanzi labwino zakudya.

Muzigona mokwanira

Kusagona mokwanira kumatha kukulitsa zizindikilo zakuchepetsa shuga, monga kutopa, kulakalaka, komanso kusakhazikika.

Kusagona mokwanira kumawonjezera kulakalaka shuga ndi zakudya zina zopanda thanzi.

amasintha mahomoni olamulira chilakolako ndipo amatha kupititsa patsogolo kulakalaka zakudya zabwino, monga shuga wambiri wowonjezera.

Kugona mokwanira usiku kungakuthandizeni:

• pangani zisankho zabwino pazakudya zabwino
• chepetsani nkhawa zanu
• kuwonjezera mphamvu zanu
• sinthani chidwi chanu komanso kukumbukira kwanu

Pewani kugona masana ndikulinga nthawi yogona tsiku lililonse.

Idyani kanthu kowawa

Kudya zakudya zowawa kungathandize kupewa zilakolako za shuga pochita zolandilira muubongo zomwe zimayendetsa shuga, malinga ndi.

Mutha kupanga zowawa zanu kapena kusankha zakudya zowawa, monga khofi, arugula, kapena broccoli raab (rapini). Werengani zambiri apa.

Khalani olimbikitsidwa

Kupereka kapena kuchepetsa shuga kungakhale kovuta, makamaka ngati zakudya zanu zinali ndi shuga wowonjezera, chifukwa chake pitirizani kudzisamalira.

Yesetsani kulemba zomwe zakuthandizani kuti musiye shuga. Tayang'anani pa izi mukamakhumba shuga.

Mukayamba kuwonjezera zakudya ndi zakumwa zowonjezera shuga wambiri, dzikumbutseni za zomwe mukufuna, mutha kuyesanso ndikuphunzira pazomwe mwakumana nazo.

Mwachitsanzo, ngati muwona kuti zolakalaka zimakulirakulira nthawi zina zamasana, khalani ndi zochitika kuti mukhale otanganidwa nthawi imeneyo, kapena khalani okonzeka ndi zokhwasula-khwasula zam'madzi ndi madzi.

Chofunika kwambiri ndikuchepetsa kudya kwanu shuga wowonjezera. Ndikofunika kuzindikira kuti nthawi zina kusangalala ndi shuga sikungasokoneze zoyesayesa zanu kapena thanzi lanu lonse. Ndiwo chakudya chanu chonse chomwe chimafunikira kwambiri.

Kusintha kofunikira pa zakudya ndi kusintha kwa moyo kumatha kuthandiza anthu kuthana ndi zikhumbo zawo za shuga. Izi zimaphatikizapo kudya mapuloteni ambiri ndi michere yazakudya, kukhala ndi hydrated, kupanga nthawi yopumula kupsinjika, komanso kugona mokwanira.

Mfundo yofunika

Kupereka kapena kuchepetsa shuga kumatha kubwera ndi zizindikilo zosasangalatsa. Izi zati, kuchepetsa kuchuluka kwa shuga kumatha kukhala ndi thanzi labwino.

Pali njira zambiri zochepetsera kuchuluka kwa shuga wowonjezera pazakudya zanu. Kusintha kofunikira pazakudya zanu, zolimbitsa thupi, ndi magonedwe kungathandize kugonjetsa zilakolako ndikupanga moyo wathanzi.