Kuchotsa zipatso pa zakudya zanu sikofunikira chabe-si nzeru
Sitiyenera kukhala ndi chosowa kwa ine, dokotala wa zaumoyo, kuti ndikuuzeni kuti chipatso chenichenicho, chipatso chonse mu dziko lakwawo-ndibwino kwa inu, chifukwa pali mwayi umene makolo anu adachita kale kale. Ndipo makolo awo ayenera kuti anachita chimodzimodzi.
Mwamwayi, ife timakhala bwino kwambiri pofalitsa chisokonezo-chisokonezo chokhudza zakudya ndi thanzi lomwe takhala titatha kupeza nutty za zipatso.
(Mtedza, mwa njira, ndi zipatso, ndipo zimakupindulitsanso-koma zikhoza kukhala mutu wa tsiku lina.) Antchito anga olemekezeka kwambiri ndipo nthawi zonse ndimalira malipiro aakulu omwe ndikufunikira kuti ndikhazikitsenso kachiwiri kachiwiri-zomwe takhala tikudziŵa kale za zakudya, m'malo mogwiritsa ntchito mphamvu zathu kuti tiphunzire zomwe sitidziwa, ndipo makamaka chofunika kwambiri, kuika zomwe tikudziwa kuti tigwiritse ntchito bwino.
Nthano Yokhumudwitsa ya Zipatso ndi Index ya Glycemic
Kumvetsetsa kwa anthu za zotsatira za thanzi la zipatso zamtundu wazinthu zakhala zikugwera mu Tsiku la Groundhog Day quagmire pa zifukwa ziwiri. Choyamba, kumayambiriro kwa zaka za m'ma 1990, ndikufika kumayambiriro kwa zaka za 2000, pafupi ndi chiwerengero cha chidwi cha zakudya za Atkins , chidwi chodziwika bwino cha glycemic index chinaphulika. Ngakhale chiwerengero chomwecho, ndi katundu wokhudzana ndi matenda a glycemic, ndizofunikira kwambiri mu sayansi, kugwiritsa ntchito kwawo monga chizindikiro chokha cha khalidwe la zakudya ndizolakwika kwambiri, komanso zizindikiro za kusatha kwathu kufunafuna zipolopolo za siliva ndi zoperewera.
Ngati mukudabwa, izi sizongoganizira zanga; Wopanga ndondomeko ya glycemic ndi mnzanu komanso mnzanu wapamtima, ndipo amavomereza.
Mulimonsemo, kuganizira ndi chiwerengero cha glycemic monga chowonadi chowona chodyera chomwe chinawatsogolera zonse kunawombera mabukhu a mabuku a fad ozikidwa kwathunthu pa miyala, mwinamwake kwambiri GI Diet .
M'nyumba zolakwika zonsezi, chipatsocho chinachotsedwa pa zakudya, panthawi yochepa yomwe inalonjezedwa mofulumira kulemera kwake, chifukwa cha chiwerengero chake chokwanira kwambiri. Kutulutsidwa kwa chipatso potumikira kulemera kwa thupi kapena kupewa mtundu wa shuga wamtundu wa 2 nthawi zonse unali wopusa komanso wolakwika, koma olemba chakudya cha fad ndi akatswiri opanga zisamaliro za sayansi-komanso mabuku omwe amagulitsidwa ngati otentha kwambiri.
Poyerekeza maapulo ndi ma malalanje
Tidangobwera kumene kuchokera ku GI boondoggle pamene fructose ikulingalira malingaliro a anthu, pafupifupi zaka khumi zapitazo. Kuganizira za zovuta za fructose wochulukirapo kunayambika ndi kuvomerezeka. Mankhwala a chimanga chapamwamba-fructose anali atasokonezeka mu zakudya zonse monga mankhwala osakaniza a sugar (omwe amachokera ku shuga kapena beets) chifukwa cha mtengo wake wotsika wopanga ndi mphamvu zake, omwe amagawana ndi ambiri ngati osakoma, kuti akondweretse chilakolako.
Komabe, panali mavuto atatu okhudzidwa ndi fructose, ndipo chilakolako chopitirirabe chodzudzula matenda onse pa shuga ndi chizindikiro cha iwo. Yoyamba inali yowopsya: Pamene shuga wochuluka (shuga aliyense) umakhala wovulaza kwa ife, kukangana kuti shuga ambiri ndi fructose makamaka "anali poizoni" kapena "poizoni," popanda kuganizira mlingo, kunali kulakwitsa komanso kusocheretsa.
Chachiwiri, kuyamwa kwa mbewu zapamwamba-fructose kwa fructose kunasocheretsanso. Mofanana ndi sucrose, mabala a chimanga a high-fructose ndiwo kusakaniza zonse fructose ndi shuga; shuga awiriwa ndi ofanana kwambiri kusiyana ndi momwe zimakhalira komanso zotsatira za thanzi.
Vuto lachitatu ndilo mutu wathu lero. Zaka zambiri zisanadziŵike monga gawo la mazira a chimanga chapamwamba-fructose, fructose imadziŵika kwambiri ngati "shuga". Fructose ndipotu, kapamwamba kapena ngakhale shuga mu zipatso zambiri. Vuto pano ndi lodziwikiratu ndi losamveka. Ngati fructose inali poizoni, ndipo zipatso zinali zobweretsamo magalimoto, ndiye kuti kudya zipatso ziyenera kukhala zoipa kwa ife.
Asayansi amatsutsa fructose sizinatanthawuze kuwuza chipatso mwa kusonkhana, koma adatero.
Koma ngati kudya zipatso kunali kolakwika kwa ife, zingakhale zoipa kwa ife momwe fructose kapena zina) zilili zoipa kwa ife, ndi njira zomwe zakudya zowonongeka kwambiri zimakhala zoipa kwa ife, zomwe zikuwonjezeka chiopsezo cha kulemera, insulini kukana, ndi mtundu wa shuga 2.
Chowonadi nchakuti kudya kozoloŵera kwa zipatso zonse kwakhala kwadakhalapo kwakukulu ndi zotsatira zosiyana. Kuyambira kale, zipatso zonse zakhala zikugwiritsidwa ntchito mu zakudya zomwe zimakhudzana ndi kulemera ndi kulemera, komanso thanzi labwino m'moyo. Zipatso zasonyezedwa kuteteza shuga la shuga.
Umboni wakuti kudya zipatso zonse sizowonongeka pa zolakwa za shuga wowonjezereka , koma kuteteza mwachindunji kwa iwo kwakhala kolimba nthawi yaitali. Posakhalitsa linakhala lamphamvu kwambiri, lolimbikitsidwa ndi zotsatira za kafukufuku wamaphunziro ambiri a anthu a ku China pafupifupi theka miliyoni, lofalitsidwa ku PLOS Medicine . Nthaŵi zonse kudya zipatso kwa anthu omwe alibe matenda a shuga pamsinkhu woyamba kunagwirizanitsidwa ndi kuchepa kwakukulu kwa chiopsezo cha shuga. Kawirikawiri zipatso za anthu omwe ali ndi matenda a shuga zimakhudzidwa kwambiri ndi chiopsezo chotere kapena kuphedwa msanga.
Ganizirani Phukusi Lonse
Pali zambiri zomwe zimabala zipatso kuposa fructose. Pamodzi ndi zakudya zambiri zopindulitsa, zipatso zambiri ndizo zimayambira. Fiber ikudzaza, mopanda kalori, ndipo ikhoza kuthandizira kukhazikika shuga wa magazi ndi insulini. Chifukwa madzi a zipatso amathetsa fiber ndi zamkati, samangodzaza, ndipo amachepetsa kubereka kwa fructose, sichigawana nawo ngongole ya kholo lake, ndipo kudya kumakhala kochepa.
Zipatso zonse ndizopangira zakudya zabwino kwambiri zomwe zimakhala ndi moyo wautali komanso moyo wonse. Nthaŵi zambiri kudya zakudya kumateteza kuteteza kunenepa kwambiri ndi shuga. Chowonadi chokhudzana ndi chipatso ndi kukumbutsa kuti kugawanika kwapakati pa mchere uliwonse kapena katundu kungasokoneze zotsatira za thanzi la chakudya chonse chomwe sichiwerengera. Zosakaniza zowonjezera mu blueberries, mwa kuyankhula kwina, ndi blueberries.
Makolo anu anali olondola: Zipatso ndi zabwino kwa inu. Ndibwino kwa inu. Tiyenera kuvomereza kamodzi kokha, ndikupitiriza.