Mabodza Akulu Akuluakulu Okhudzana ndi Shuga Tiyenera Kuphunzira

Zamkati

• 1. 'Shuga yonse ndi shuga woipa.'
• 2. 'Shuga wochepetsedwa pang'ono kapena wachilengedwe ndiwabwino kwa inu.'
• 3. 'Uyenera kudula shuga m'moyo wako kwathunthu.'
• 4. 'Ndizosatheka kupewa shuga.'
• 5. 'Shuga akudwalitsa.'
• 6. 'Shuga ndi mankhwala osokoneza bongo.'
• 7. 'M'malo opanda shuga ndi njira yabwino.'
• 8. 'Kudya zakudya zopanda shuga kapena zopanda shuga kungakuthandizeni kuti muchepetse thupi.'
• Poganizira za shuga

Pali zinthu zingapo zomwe tonsefe titha kunena motsimikiza za shuga. Nambala wani, imakoma kwambiri. Ndipo nambala wani? Ndizosokoneza kwenikweni.

Ngakhale tonsefe tingavomereze kuti shuga sichakudya chathanzi, pali zambiri zabodza zokhudza momwe zinthu zotsekemera ziyenera kukhalira mu zakudya zanu - ngati zingatero. Mwachitsanzo, kodi mitundu ina ya shuga imakhala yathanzi kuposa ina? Ndipo kodi kudula kumeneku kungakuikeni munthawi yachangu kuti muchepetse kunenepa, kuchepetsa ziphuphu, kuthana ndi kusinthasintha kwa malingaliro, kapena mavuto ena aliwonse azaumoyo?

Kutembenuka, mayankho sangakhale omwe mukuganiza. Nazi zinthu zisanu ndi zitatu ngakhale anthu odziwa zakudya sangazindikire za shuga - ndi zomwe muyenera kudziwa pakuziyika mu zakudya zanu.

1. 'Shuga yonse ndi shuga woipa.'

Mwinamwake mwamvapo mobwerezabwereza za momwe tonsefe tiyenera kudya shuga wochepa. Koma zomwe akatswiri amatanthauza ndikuti tiyenera kudya pang'ono anawonjezera shuga. Ndiwo shuga wowonjezera wazakudya kuti ziwapangitse kulawa zotsekemera (monga shuga wofiirira mumakeke a chokoleti kapena uchi womwe umathira mafuta anu yogurt.

Shuga wowonjezedwa ndi wosiyana ndi shuga yemwe amapezeka mwachilengedwe mu zakudya zina, monga zipatso kapena mkaka. Choyamba, shuga wachilengedwe amabwera ndi phukusi la mavitamini, michere, ndi michere yomwe imathandizira kuthetsa zina zoyipa za shuga, akufotokoza a Georgie Fear, RD, wolemba "Zizolowezi Zotsamira pa Kuchepetsa Moyo." Mwachitsanzo, zipatso zimakhala ndi ulusi zomwe zimapangitsa thupi lathu kuyamwa shuga pang'onopang'ono.

Chonyamula? Osadandaula za zinthu monga zipatso zonse kapena mkaka wamba (monga mkaka kapena yogurt wopanda shuga). Magwero a shuga wowonjezera - maswiti, zakumwa zotsekemera, kapena zakudya zopakidwa - ndizomwe muyenera kuyang'anitsitsa.

Shuga vs. SUGARPalinso mfundo yoti zakudya zomwe zimachitika mwachilengedwe
shuga amakhala ndi Zochepa shuga
chonse. Mwachitsanzo, mupeza magalamu 7 a shuga mu kapu yatsopano
strawberries, koma magalamu 11 a shuga mu thumba la zipatso za sitiroberi
zokhwasula-khwasula.

2. 'Shuga wochepetsedwa pang'ono kapena wachilengedwe ndiwabwino kwa inu.'

Ndizowona kuti zotsekemera zosakonzedwa pang'ono, monga uchi kapena madzi a mapulo, zimakhala ndi michere yambiri kuposa yomwe imakonzedwa kwambiri, monga shuga woyera. Koma kuchuluka kwa michere imeneyi ndi yaying'ono kwambiri, chifukwa mwina sangakhudze thanzi lanu. Thupi lanu, magwero onse a shuga ndi ofanana.

Kuphatikiza apo, zotsekemera zachilengedwe izi sizimalandira chithandizo chamtundu uliwonse mwathupi lanu. Magawo am'mimba amathyola magwero onse a shuga kukhala shuga wosavuta wotchedwa monosaccharides.

Thupi lanu silimadziwa ngati linachokera ku shuga, uchi, kapena timadzi tokoma ta agave. Zimangowona mamolekyu a shuga otchedwa monosaccharide, "akufotokoza Amy Goodson, MS, RD. Ndipo zonse shuga awa amapereka makilogalamu 4 pa gramu, kotero onse ali ndi zotsatira zofanana ndi kulemera kwanu.

3. 'Uyenera kudula shuga m'moyo wako kwathunthu.'

Simusowa kudula shuga wowonjezera pamoyo wanu kwathunthu. Mabungwe osiyanasiyana azaumoyo ali ndi malingaliro osiyanasiyana pamlingo wa shuga womwe muyenera kudziletsa patsiku. Koma onse amavomereza kuti pali malo ena a shuga muzakudya zabwino.

Amanena kuti wamkulu amadya makilogalamu 2,000 patsiku ayenera kukhala ndi masupuni osachepera 12.5, kapena magalamu 50, a shuga wowonjezera tsiku lililonse. (Ndizofanana ndalamazo mu kola wokwana 16.) Koma American Heart Association imati azimayi ayenera kukhala ndi masupuni ochepera 6 (25 magalamu), ndipo amuna ayenera kukhala ndi masipuni osachepera 9 (36 magalamu) patsiku.

Pamapeto pake, thupi lanu silimatero zosowa shuga. Chifukwa chake kukhala ndi zochepa ndibwino, atero Mantha. Izi sizitanthauza kuti simungakhale ndi chilichonse, komabe. Zonse ndi - mudaganizira - pang'ono.

4. 'Ndizosatheka kupewa shuga.'

Ammerika ambiri amadya shuga kuposa momwe ayenera, malinga ndi U.S. Dietary Guidelines. Osatsimikiza ngati ndinu m'modzi wa iwo? Yesetsani kudula chakudya chanu pulogalamu yotsatira chakudya kwamasiku ochepa. Izi zitha kukupatsani chidziwitso cha kuchuluka kwa zinthu zokoma zomwe mukudya ndikukhala kosavuta kudya shuga wochulukirapo.

Ngati mukuchita mopambanitsa, kudula sikuyenera kukhala kowawa. M'malo molumbira zabwino zomwe mumakonda, yesetsani kukhala ndi magawo ochepa. "Kupatula apo, pali magalamu theka la shuga mu theka la kapu ya ayisikilimu poyerekeza ndi chikho chonse," Mantha akutero.

Yang'anirani zakudya zopakidwa, inunso. Zinthu monga mkate, yogurt yokoma, chimanga, komanso msuzi wa phwetekere onse akhoza kukhala ndi shuga wowonjezera kuposa momwe mungaganizire. Chifukwa chake samverani zolemba za zakudya ndikuyang'ana zosankha zomwe zingakuthandizeni kuti musadye shuga.

5. 'Shuga akudwalitsa.'

Mwinamwake mwamvapo kuti kudya shuga kungakupatseni matenda a mtima, Alzheimer's, kapena khansa. Koma kudya shuga pang'ono sikumeta zaka zambiri m'moyo wako. Kafukufuku yemwe adatsata akulu oposa 350,000 kwazaka zopitilira khumi adapeza kuti kuwonjezeranso kumwa shuga kunali ayi yolumikizidwa ndi chiopsezo chowonjezeka cha imfa.

Malingana ngati simupitirira.

Ngakhale kuchuluka kwa shuga sikuwoneka ngati kovulaza, kukhala ndi zochulukirapo kumatha kukuika pachiwopsezo chonenepa. Komanso ndizotheka kukhala ndi tchipisi tambiri tambiri, tchizi wochuluka, kapena mpunga wofiirira kwambiri.

"Zakudya zopitilira muyeso m'zakudya zathu, kuphatikiza zomwe zimachokera ku shuga, zimathandizira kunenepa, zomwe zingayambitse kunenepa kwambiri komanso kuthekera kwa kuyambika kwa matenda osachiritsika," akufotokoza a Kris Sollid, RD, director director of mawasiliano pazakudya ku International Food Information Bungwe la Council.

Mfundo yofunika? Kudzichitira nokha zopereka patsiku Lamlungu m'mawa sikungapweteke. Koma ngati mukudziwa kuti zingakupangitseni kuti mudye mtedza wambiri ndikukutumizirani kuchuluka kwa ma calorie anu tsiku ndi tsiku, mungafune kuchoka. Momwemonso, musagwiritse ntchito izi kukakamiza wina kuti adye shuga pomwe sakufuna.

6. 'Shuga ndi mankhwala osokoneza bongo.'

"Poyerekeza shuga ndi mankhwala osokoneza bongo ndi njira yosavuta," akutero Giuseppe Gangarossa, PhD, wa PLOS. Akatswiri amadziwa kuti kudya shuga komwe kumalumikizidwa ndi malingaliro azisangalalo ndi mphotho. Njira zodutsanazi zitha kubweretsa zovuta zofananira ndi kugwiritsa ntchito mankhwala osokoneza bongo, koma izi sizimapangitsa kuti akhale osokoneza bongo ngati mankhwala osokoneza bongo, akufotokoza Ali Webster, RD, PhD, director director wothandizirana ndi International Food Information Council Foundation.

Ndiye ndichifukwa chiyani anthu ena amathamangira chonchi akamadya zokhwasula-khwasula ndikumverera ngati akufunikira kukonza pafupipafupi kuti zisawonongeke? Kudya zinthu zotsekemera kumapangitsa kuti magazi anu azitsuka ndikuthothoka msanga, zomwe zingakupangitseni kutopa komanso kupweteka mutu. "Izi nthawi zambiri zimasiya anthu kufunafuna shuga wambiri kuti akhazikitse shuga m'magazi ndikuwathandiza kuti azimva bwino," a Goodson akufotokoza.

Kuyerekeza shuga ndi mankhwala akupitilizabe kutsutsana. Kafukufuku waposachedwa wa European Journal of Nutrition sanapeze umboni wotsimikizira kuti shuga alidi ndi mankhwala osokoneza bongo. Scientific American idanenanso kuti kusintha malo athu azakudya kungathandize kuchepetsa kulakalaka kumeneku. Mukakhalabe odzipereka kupewa shuga wowonjezera kunyumba, monga buledi wam'mawa, chimanga chofulumira, kapena ma yogurti onyamula, mutha kupeza zokhumba zochepa za maswiti mukamayitanitsa.

Pogwiritsa ntchito mawu osokoneza bongoAnthu akhoza kulakalaka shuga, koma ndizokayikitsa pafupifupi
munthu ali osokoneza. Kuledzera ndi
Matenda akulu atengera kusintha kwa ubongo komwe kumapangitsa kukhala kovuta
kuti anthu asiye kugwiritsa ntchito mankhwala osokoneza bongo. Kuyerekeza mwachisawawa shuga ndi mankhwala kumapangitsa kuti munthu akhale wosavomerezeka.

7. 'M'malo opanda shuga ndi njira yabwino.'

Zingakhale zokopa kugulitsa zakudya zotsekemera ndi zopangidwa ndi zotsekemera zochepa kapena zopanda kalori, monga zakudya za soda kapena makeke opanda shuga. Koma kupanga kusinthaku kumatha kubweza ndipo sikungakhale kwathanzi.

Kugwiritsa ntchito zotsekemera monga aspartame, saccharin, ndi sucralose kumalumikizidwa ndi kulemera phindu, osati kuonda, malinga ndi kusanthula kwa kafukufuku 37 wofalitsidwa mu Canadian Medical Association Journal. Kuphatikiza apo, anali omangidwa pachiwopsezo chachikulu cha kuthamanga kwa magazi, mtundu wa 2 shuga, matenda amadzimadzi, matenda amtima, ndi sitiroko.

Akatswiri samamvetsetsa bwino momwe mitundu yotsekemera imakhudzira thupi. Koma umboni wokwanira ukusonyeza kuti atha kukhala ndi vuto pa shuga wamagazi, zimakupangitsani kukhala kovuta kuti musamafune kudya, komanso kusokoneza mabakiteriya anu. Ndipo zinthu izi zitha kukuyikani pachiwopsezo cha kunenepa kwambiri komanso mavuto azaumoyo okhudzana nawo.

8. 'Kudya zakudya zopanda shuga kapena zopanda shuga kungakuthandizeni kuti muchepetse thupi.'

Zachidziwikire, kuchepetsa kuchuluka kwa shuga kumatha kukuthandizani kukwaniritsa zolinga zanu. Koma pokhapokha mutakumbukiranso kuchuluka kwa kalori yanu. "Ndikosavuta kwambiri kusinthana zakudya zotsekemera ndi zakudya zina zomwe zimanyamula ma calorie ambiri, zomwe zingayambitse kunenepa," Mantha akutero, akuwonetsa kuti chakudya chochepa kapena chopanda shuga sichingatsimikizire kuti muchepetse thupi.

Mwanjira ina, kukhala ndi dzira la kalori wa 600 ndi soseji ya kadzutsa m'malo mwa mbale yanu yachizolowezi ya 300-calorie yamaswiti sikungakubwezeretseni mu jeans yanu yolimba, ngakhale sangwejiyo ali wotsika kwambiri mu shuga.

Kodi chingathandize n'chiyani? Kusankha mitundu yazakudya zosasakaniza zomwe mumakonda kudya, monga yogurt yosavuta m'malo mwa vanila, Mantha amalimbikitsa. Ndipo ngati simungapeze wolowa m'malo wabwino? Pang'onopang'ono muchepetse kuchuluka kwa shuga womwe mumawonjezera pazakudya monga oatmeal, khofi, kapena smoothies.

Poganizira za shuga

Shuga si chakudya chathanzi, komanso siiri poizoni woyipa womwe nthawi zina amapangidwa. Ngakhale ambiri a ife titha kuyimilira kukhala ndi zochepa, ndizabwino kukhala nazo pang'ono. Chifukwa chake pitirizani kusangalala ndi zosangalatsa zakomweko - osakhala olakwa.

Marygrace Taylor ndi wolemba zaumoyo komanso thanzi lomwe ntchito yake idawonekera mu Parade, Prevention, Redbook, Glamour, Women's Health, ndi ena. Mukamuyendere pa marygracetaylor.com.