Zifukwa 11 Zomwe Kuchuluka kwa Shuga Kukuyipirani

Zamkati

• 1. Zitha Kuyambitsa Kulemera
• 2. Akulitse Chiwopsezo Chanu Cha matenda Amtima
• 3. Walumikizidwa ndi Ziphuphu
• 4. Ikuwonjezera Chiwopsezo Cha Matenda A shuga A Mtundu Wachiwiri
• 5. Akulitse Chiwopsezo Cha Khansa
• 6. Mulole Kuti Chiwopsezo Chanu Chikule
• 7. Mulole Kuthamangitsa Njira Yakukalamba Khungu
• 8. Kodi Kuonjezera ma Ukalamba
• 9. Amatha Mphamvu Zanu
• 10. Ikhoza Kutsogolera ku Chiwindi Cha mafuta
• 11. Zowopsa Zina Zaumoyo
• Momwe Mungachepetse Kudya Kwanu Shuga
• Mfundo Yofunika Kwambiri

Kuyambira msuzi wa marinara kupita ku chiponde, shuga wowonjezera amathanso kupezeka muzinthu zosayembekezereka kwambiri.

Anthu ambiri amadalira zakudya zachangu, zosinthidwa kuti azidya komanso zokhwasula-khwasula. Popeza kuti zinthuzi nthawi zambiri zimakhala ndi shuga wowonjezera, ndiye kuti zimapanga gawo lalikulu la chakudya chawo cha tsiku ndi tsiku cha kalori.

Ku US, shuga wowonjezera amawerengera mpaka 17% yazakudya zonse za anthu akuluakulu mpaka 14% ya ana ().

Maupangiri azakudya akuwonetsa kuchepa kwa ma calories kuchokera ku shuga wowonjezera mpaka ochepera 10% patsiku ().

Akatswiri amakhulupirira kuti kudya shuga ndiko komwe kumayambitsa kunenepa kwambiri komanso matenda ambiri, monga mtundu wachiwiri wa shuga.

Nazi zifukwa 11 zomwe kudya shuga wambiri kuli koyipa pa thanzi lanu.

1. Zitha Kuyambitsa Kulemera

Mitengo ya kunenepa kwambiri ikukwera padziko lonse lapansi ndipo shuga wowonjezera, makamaka kuchokera ku zakumwa zotsekemera ndi shuga, akuti ndi chimodzi mwazomwe zimayambitsa.

Zakumwa zotsekemera monga shuga, timadziti ndi tiyi wokoma amadzazidwa ndi fructose, mtundu wa shuga wosavuta.

Kugwiritsa ntchito fructose kumakulitsa njala yanu ndikukhumba chakudya kuposa shuga, mtundu waukulu wa shuga womwe umapezeka muzakudya zosakasa ().

Kuphatikiza apo, kumwa kwambiri fructose kumatha kuyambitsa kukana kwa leptin, mahomoni ofunikira omwe amayendetsa njala ndikuwuza thupi lako kuti lisiye kudya ().

Mwanjira ina, zakumwa zotsekemera sizimathetsa njala yanu, zomwe zimapangitsa kuti zisamavutike msanga kuchuluka kwamafuta amadzimadzi. Izi zitha kubweretsa kunenepa.

Kafukufuku wasonyeza kuti anthu omwe amamwa zakumwa zotsekemera, monga soda ndi madzi, amalemera kuposa anthu omwe samwa ().

Komanso, kumwa zakumwa zambiri zotsekemera ndi shuga kumalumikizidwa ndi kuchuluka kwamafuta owoneka bwino, mtundu wamafuta akuya m'mimba omwe amakhudzana ndi matenda ashuga ndi matenda amtima ().

Kudya shuga wochuluka kwambiri, makamaka kuchokera ku zakumwa zotsekemera, kumawonjezera chiopsezo chanu chonenepa ndipo kumatha kubweretsa mafuta owoneka bwino.

2. Akulitse Chiwopsezo Chanu Cha matenda Amtima

Zakudya zamashuga ambiri zimalumikizidwa ndi chiwopsezo chowonjezeka cha matenda ambiri, kuphatikiza matenda amtima, omwe amayambitsa kufa padziko lonse lapansi).

Umboni ukusonyeza kuti kudya shuga wambiri kumatha kubweretsa kunenepa kwambiri, kutupa ndi triglyceride, shuga m'magazi komanso kuthamanga kwa magazi - zonse zomwe zimayambitsa matenda amtima ().

Kuphatikiza apo, kudya shuga wambiri, makamaka kuchokera ku zakumwa zotsekemera ndi shuga, kwalumikizidwa ndi atherosclerosis, matenda omwe amadziwika ndi mafuta, zotsekemera zamagetsi ().

Kafukufuku mwa anthu opitilira 30,000 adapeza kuti omwe adadya 17-21% ya ma calorie kuchokera ku shuga wowonjezera anali ndi chiopsezo chachikulu cha 38% chomwalira ndi matenda amtima, poyerekeza ndi omwe amangodya 8% ya calories kuchokera ku shuga wowonjezera ().

Mchere umodzi wokha wa 16 (473-ml) wa koloko uli ndi magalamu 52 a shuga, omwe amafanana ndi 10% yazakudya zanu za tsiku ndi tsiku, potengera kalori 2,000 (11).

Izi zikutanthauza kuti chakumwa chimodzi chotsekemera patsiku chitha kukuyikani kale pamlingo woyenera tsiku lililonse wowonjezera shuga.

Kudya shuga wochulukirapo kumawonjezera ziwopsezo zamatenda amtima monga kunenepa kwambiri, kuthamanga kwa magazi komanso kutupa. Zakudya zowonjezera shuga zalumikizidwa ndi chiopsezo chowonjezeka chomwalira ndi matenda amtima.

3. Walumikizidwa ndi Ziphuphu

Chakudya chokhala ndi ma carbs oyeretsedwa, kuphatikiza zakudya ndi zakumwa zotsekemera, chimakhala ndi chiopsezo chachikulu chokhala ndi ziphuphu.

Zakudya zomwe zimakhala ndi glycemic index, monga maswiti opangidwa, zimakweza shuga yanu mwachangu kwambiri kuposa zakudya zomwe zili ndi index ya glycemic.

Zakudya zosakaniza mwachangu zimatulutsa shuga wamagazi ndi ma insulin, zomwe zimapangitsa kuti asrogen ayambe kutulutsa, kupanga mafuta ndi kutupa, zonse zomwe zimathandizira kukulira ziphuphu ().

Kafukufuku akuwonetsa kuti zakudya zoperewera kwama glycemic zimakhudzana ndi kuchepa kwa ziphuphu, pomwe zakudya zamafuta ambiri zimalumikizidwa ndi chiopsezo chachikulu ().

Mwachitsanzo, kafukufuku mu achinyamata 2,300 adawonetsa kuti omwe amadya shuga wowonjezera amakhala ndi chiopsezo chachikulu cha 30% chokhala ndi ziphuphu ().

Komanso, kafukufuku wambiri akuwonetsa kuti madera akumidzi omwe amadya zakudya zachikhalidwe, zosakonzedwa ali ndi mitengo yaziphuphu pafupifupi, poyerekeza ndi madera akumatawuni, omwe amapeza ndalama zambiri ().

Zotsatirazi zikugwirizana ndi lingaliro loti zakudya zomwe zimakonzedwa kwambiri, zakudya zokhala ndi shuga zimathandizira kukulitsa ziphuphu.

Zakudya zopatsa shuga kwambiri zitha kuwonjezera kutulutsa kwa androgen, kupanga mafuta ndi kutupa, zonse zomwe zimatha kuyambitsa chiopsezo chokhala ndi ziphuphu.

4. Ikuwonjezera Chiwopsezo Cha Matenda A shuga A Mtundu Wachiwiri

Kukula kwa matenda a shuga padziko lonse kwachulukanso kuposa zaka 30 zapitazi ().

Ngakhale pali zifukwa zambiri za izi, pali kulumikizana pakati pa kumwa kwambiri shuga ndi chiopsezo cha matenda ashuga.

Kunenepa kwambiri, komwe nthawi zambiri kumachitika chifukwa chodya shuga wambiri, ndiye chiopsezo chachikulu cha matenda ashuga ().

Kuonjezera apo, kudya kwa shuga kwa nthawi yayitali kumayambitsa kukana kwa insulini, timadzi timene timapangidwa ndi kapamba omwe amayang'anira kuchuluka kwa shuga m'magazi.

Kulimbana ndi insulini kumayambitsa kuchuluka kwa shuga m'magazi ndipo kumawonjezera chiwopsezo chanu cha matenda ashuga.

Kafukufuku wa anthu omwe ali ndi mayiko oposa 175 adapeza kuti chiwopsezo chodwala matenda ashuga chidakula ndi 1.1% pamasekondi 150 aliwonse a shuga, kapena pafupifupi chidebe chimodzi cha soda, chomwe chimadya tsiku lililonse ().

Kafukufuku wina wasonyezanso kuti anthu omwe amamwa zakumwa zotsekemera ndi shuga, kuphatikiza madzi azipatso, atha kudwala matenda ashuga (,).

Kudya shuga wambiri kumatha kubweretsa kunenepa kwambiri komanso kukana kwa insulin, zonsezi zomwe zimayambitsa chiwopsezo cha mtundu wachiwiri wa shuga.

5. Akulitse Chiwopsezo Cha Khansa

Kudya shuga wambiri kungapangitse kuti mukhale ndi khansa.

Choyamba, kudya zakudya zopatsa shuga ndi zakumwa kungayambitse kunenepa kwambiri, zomwe zimakulitsa chiopsezo cha khansa ().

Kuphatikiza apo, zakudya zomwe zili ndi shuga wambiri zimawonjezera kutupa mthupi lanu ndipo zimatha kuyambitsa kukana kwa insulin, zonsezi zomwe zimawonjezera chiopsezo cha khansa ().

Kafukufuku mwa anthu opitilira 430,000 adapeza kuti kuwonjezera shuga kumalumikizidwa ndi chiopsezo chowonjezeka cha khansa ya m'mimba, khansa yam'mapapo komanso khansa ya m'matumbo ang'ono ().

Kafukufuku wina adawonetsa kuti azimayi omwe amadya ma buns otsekemera komanso ma cookie kangapo katatu pamlungu anali ndi mwayi wambiri 1.42 wokhala ndi khansa ya endometrial kuposa azimayi omwe amadya zakudya zosakwana 0.5 pa sabata ().

Kafukufuku wokhudza kulumikizana pakati pa kudya shuga ndi khansa akupitilira, ndipo maphunziro ena amafunikira kuti mumvetsetse ubale wovutawu.

Shuga wochulukirapo amatha kuyambitsa kunenepa kwambiri, kukana kwa insulin komanso kutupa, zonse zomwe zimayambitsa khansa.

6. Mulole Kuti Chiwopsezo Chanu Chikule

Ngakhale kuti chakudya chopatsa thanzi chitha kukuthandizani kuti mukhale osangalala, kudya kwambiri shuga wowonjezera komanso zakudya zosinthidwa kumatha kukulitsa mwayi wokumana ndi vuto lakukhumudwa.

Kudya zakudya zambiri zopangidwa, kuphatikiza zinthu za shuga wambiri monga makeke ndi zakumwa zotsekemera, zakhala zikupezeka pachiwopsezo chachikulu cha kukhumudwa (,).

Ofufuzawo amakhulupirira kuti kusinthasintha kwa magazi m'magazi, kuchepa kwa mitsempha yotupa m'mimba ndi kutupa mwina ndi zifukwa zomwe zimakhudzira shuga m'maganizo ().

Kafukufuku wotsatira anthu a 8,000 kwa zaka 22 adawonetsa kuti amuna omwe amadya magalamu 67 kapena shuga tsiku lililonse anali 23% omwe ali ndi mwayi wambiri wokhumudwa kuposa amuna omwe amadya zosakwana 40 magalamu patsiku ().

Kafukufuku wina mwa azimayi opitilira 69,000 adawonetsa kuti omwe ali ndi shuga wambiri omwe ali ndi chiwopsezo chachikulu amakhala ndi chiopsezo chachikulu cha kukhumudwa, poyerekeza ndi omwe ali ndi vuto lotsika kwambiri ().

Chakudya chokhala ndi shuga wowonjezera komanso zakudya zosinthidwa zitha kuwonjezera chiopsezo cha kukhumudwa mwa abambo ndi amai.

7. Mulole Kuthamangitsa Njira Yakukalamba Khungu

Makwinya ndi chizindikiro chachilengedwe chokalamba. Amawonekera pamapeto pake, mosasamala kanthu za thanzi lanu.

Komabe, kusankha zakudya zopanda pake kumatha kukulitsa makwinya ndikufulumizitsa ukalamba pakhungu.

Zakudya zotsogola za glycation (AGEs) ndizomwe zimapangidwa ndimachitidwe pakati pa shuga ndi mapuloteni mthupi lanu. Amaganiziridwa kuti amatenga gawo lofunikira pakukalamba pakhungu ().

Kugwiritsa ntchito chakudya chambiri mu carbs woyengedwa bwino komanso shuga kumabweretsa kupanga zaka, zomwe zitha kupangitsa khungu lanu kukalamba msanga ().

AGEs amawononga collagen ndi elastin, omwe ndi mapuloteni omwe amathandiza khungu kutambasula ndikusunga mawonekedwe achichepere.

Collagen ndi elastin zikawonongeka, khungu limataya kulimba kwake ndikuyamba kumira.

Pakafukufuku wina, azimayi omwe amadya ma carbs ambiri, kuphatikiza shuga wowonjezera, anali ndi mawonekedwe akunyinyirika kuposa azimayi omwe amadya kwambiri mapuloteni, chakudya chotsika ndi carb ().

Ofufuzawo adazindikira kuti kudya pang'ono ma carbs kumalumikizidwa ndi mawonekedwe okalamba pakhungu ().

Zakudya zosakaniza zingapangitse kupanga zaka za AGE, zomwe zitha kupititsa patsogolo ukalamba pakhungu ndi mapangidwe amakwinya.

8. Kodi Kuonjezera ma Ukalamba

Ma Telomeres ndi nyumba zomwe zimapezeka kumapeto kwa ma chromosomes, omwe ndi mamolekyulu omwe amakhala ndi gawo limodzi kapena zambiri zamtundu wanu.

Ma Telomeres amakhala ngati zisoti zoteteza, kuteteza ma chromosomes kuti asawonongeke kapena kusakanikirana.

Mukamakula, ma telomere mwachibadwa amafupikitsa, zomwe zimapangitsa kuti maselo azikalamba komanso kulephera kugwira ntchito ().

Ngakhale kufupikitsa kwa ma telomere ndi gawo labwino la ukalamba, zosankha zosayenera pamoyo zitha kufulumizitsa ntchitoyi.

Kugwiritsa ntchito shuga wambiri kwawonetsedwa kuti kufulumizitsa kufupika kwa telomere, komwe kumawonjezera ukalamba wama cell ().

Kafukufuku mwa achikulire 5,309 adawonetsa kuti kumwa zakumwa zotsekemera nthawi zonse kumalumikizidwa ndi kutalika kwa ma telomere komanso kukalamba kwama cell asanakwane ().

M'malo mwake, tsiku lililonse la 20-ounce (591-ml) tsiku lililonse lokhala ndi zotsekemera zotsekemera limakhala zaka 4.6 zowonjezera zakukalamba, osadalira mitundu ina ().

Kudya shuga wambiri kumathandizira kufupikitsa ma telomere, omwe amachulukitsa ukalamba wama cell.

9. Amatha Mphamvu Zanu

Zakudya zomwe zili ndi shuga wowonjezera zimathamanga mshuga wamagazi ndi insulin, zomwe zimapangitsa mphamvu yowonjezera.

Komabe, kuchuluka kwamphamvuzi kwakanthawi.

Zinthu zomwe zimadzaza ndi shuga koma zosowa zomanga thupi, zotsekemera kapena mafuta zimapangitsa kuti pakhale mphamvu zochepa zomwe zimatsatiridwa mwachangu ndi kutsika kwa shuga m'magazi, omwe nthawi zambiri amatchedwa kuwonongeka ().

Kukhala ndi kusinthasintha kwa magazi m'magazi kumatha kubweretsa kusintha kwakukulu kwamagetsi ().

Pofuna kupewa kuzungulira kwa mphamvu, sankhani magwero a carb omwe alibe shuga wowonjezera komanso wochulukirapo.

Kuphatikiza ma carbs ndi mapuloteni kapena mafuta ndi njira ina yabwino yosungira shuga ndi magazi anu kukhala olimba.

Mwachitsanzo, kudya apulo limodzi ndi maamondi ochepa ndi chakudya chabwino kwambiri chokhala ndi mphamvu yayitali.

Zakudya zopatsa shuga kwambiri zimatha kusokoneza mphamvu zanu poyambitsa tsabola wa shuga wamagazi ndikutsatiridwa ndi kuwonongeka.

10. Ikhoza Kutsogolera ku Chiwindi Cha mafuta

Kudya kwambiri kwa fructose kumalumikizidwa nthawi zonse ndi chiwopsezo chowonjezeka cha chiwindi chamafuta.

Mosiyana ndi shuga ndi mitundu ina ya shuga, yomwe imatengedwa ndimaselo ambiri mthupi lonse, fructose imangowonongeka ndi chiwindi.

M'chiwindi, fructose imasandutsidwa mphamvu kapena kusungidwa ngati glycogen.

Komabe, chiwindi chimangosunga glycogen wochuluka kwambiri ndalama zochulukirapo zisanakhale mafuta.

Shuga wochulukirapo wochulukirapo ngati fructose imadzaza chiwindi chanu, zomwe zimabweretsa matenda a chiwindi osakhala zidakwa (NAFLD), vuto lomwe limakhala ndi mafuta ochulukirapo m'chiwindi ().

Kafukufuku wa anthu opitilira 5,900 adawonetsa kuti anthu omwe amamwa zakumwa zotsekemera tsiku ndi tsiku anali ndi chiopsezo chachikulu cha 56% chokhala ndi NAFLD, poyerekeza ndi anthu omwe sanachite ().

Kudya shuga wambiri kumatha kubweretsa NAFLD, momwe mafuta ochulukirachulukira amapangidwira m'chiwindi.

11. Zowopsa Zina Zaumoyo

Kupatula zoopsa zomwe zatchulidwa pamwambapa, shuga imatha kuvulaza thupi lanu m'njira zina zambiri.

Kafukufuku akuwonetsa kuti shuga wowonjezera wambiri akhoza:

• Zomwe ziwopsezo za matenda a impso zimawonjezera: Kukhala ndi shuga wambiri wamagazi kumatha kuwononga mitsempha yosakhwima yamagazi mu impso zanu. Izi zitha kubweretsa chiopsezo chowonjezeka cha matenda a impso ().
• Zosokoneza thanzi la mano: Kudya shuga wambiri kumatha kuyambitsa zibowo. Mabakiteriya mkamwa mwanu amadya shuga ndikumatulutsa zotulutsa za asidi, zomwe zimayambitsa demineralization ya mano ().
• Kuchulukitsa chiopsezo chokhala ndi gout: Gout ndi vuto lotupa lomwe limadziwika ndi kupweteka kwamafundo. Shuga wowonjezera amakweza uric acid m'magazi, ndikuwonjezera chiopsezo chotenga kapena kukulitsa gout ().
• Limbikitsani kuchepa kwazidziwitso: Zakudya zopatsa shuga zimatha kubweretsa kukumbukira kukumbukira ndipo zimalumikizidwa ndi chiopsezo chowonjezeka cha matenda amisala (43).

Kafukufuku wokhudzidwa ndi shuga wowonjezera paumoyo akupitilizabe, ndipo zatsopano zikupangidwa mosalekeza.

Kudya shuga wochulukirapo kumatha kukulitsa kuchepa kwazidziwitso, kuonjezera chiwopsezo cha gout, kuvulaza impso zanu ndikupangitsa zibowo.

Momwe Mungachepetse Kudya Kwanu Shuga

Shuga wowonjezera amakhala ndi zovuta zambiri m'thupi.

Ngakhale kudya pang'ono pokha nthawi ndi nthawi kukhala wathanzi, muyenera kuyesetsa kuchepetsa shuga ngati zingatheke.

Mwamwayi, kungoyang'ana kudya kwathunthu, zakudya zosakonzedwa kumachepetsa kuchuluka kwa shuga pazakudya zanu.

Nawa maupangiri amomwe mungachepetsere kudya kwanu shuga wowonjezera:

• Sinthani masodasi, zakumwa zamagetsi, timadziti ndi tiyi wotsekemera wamadzi kapena seltzer wopanda mchere.
• Imwani khofi wanu wakuda kapena gwiritsani ntchito Stevia pa zero-kalori, zotsekemera zachilengedwe.
• Sangalalani yogurt yosalala ndi zipatso zatsopano kapena zowuma m'malo mogula yogurt wokoma, wodzaza shuga.
• Idyani zipatso zonse m'malo mwa shuga-zotsekemera zipatso zotsekemera.
• Sinthanitsani maswiti ndi njira yokometsera yazipatso, mtedza ndi tchipisi tating'onoting'ono tating'onoting'ono tating'onoting'ono.
• Gwiritsani ntchito maolivi ndi viniga m'malo mwa masaladi okoma ngati mpiru wa uchi.
• Sankhani ma marinade, mabotolo a mtedza, ketchup ndi msuzi wa marinara wokhala ndi shuga wowonjezera zero.
• Fufuzani mbewu monga chimanga, granola ndi mipiringidzo ya granola yokhala ndi magalamu osachepera anayi a shuga pakutumikira.
• Sinthanitsani tirigu wanu wam'mawa ndi mbale ya oats wokutidwa wokhala ndi batala wa nati ndi zipatso zatsopano, kapena omeletti wopangidwa ndi masamba obiriwira.
• M'malo mogula zakudya, dulani nthochi zatsopano pa sangweji yanu yamkonde.
• Gwiritsani ntchito mabotolo achilengedwe m'malo mwa kufalikira kokoma monga Nutella.
• Pewani zakumwa zoledzeretsa zotsekemera ndi soda, madzi, uchi, shuga kapena agave.
• Gulani pafupi ndi malo ogulitsira, kuyang'ana zatsopano, zosakaniza zonse.

Kuphatikiza apo, kusunga diary yazakudya ndi njira yabwino kwambiri yodziwira magwero akulu a shuga mu chakudya chanu.

Njira yabwino yochepetsera shuga wanu wowonjezera ndi kukonzekera chakudya chanu kunyumba ndikupewa kugula zakudya ndi zakumwa zomwe zili ndi shuga wowonjezera.

Kuyang'ana pakukonzekera chakudya chopatsa thanzi ndikuchepetsa kudya zakudya zomwe zili ndi zotsekemera zowonjezera kungakuthandizeni kuchepetsa kuchuluka kwa shuga pazakudya zanu.

Mfundo Yofunika Kwambiri

Kudya shuga wochuluka wambiri kumatha kukhala ndi zovuta zambiri.

Kuchuluka kwa zakudya zotsekemera ndi zakumwa kumatha kubweretsa kunenepa, mavuto a shuga m'magazi komanso chiopsezo chowonjezeka cha matenda amtima, mwazinthu zina zowopsa.

Pazifukwa izi, shuga wowonjezera uyenera kuchepetsedwa ngati kuli kotheka, zomwe zimakhala zosavuta mukamatsata zakudya zabwino kutengera zakudya zonse.

Ngati mukufuna kudula shuga wowonjezera kuchokera pazakudya zanu, yesani zina zazing'ono zomwe zatchulidwa pamwambapa.

Musanadziwe, chizolowezi chanu cha shuga sichidzakhalakonso.