Matenda a shuga ndi omwe thupi lanu silinapangitse insulini yokwanira, zomwe zimapangitsa kuti m'mimba mwazi mukhale ndi shuga kwambiri, choncho ndikofunika kutsatira zakudya zowonongeka ndikuwonetsetsa kuti thupi lanu likhale ndi chakudya choyenera tsiku ndi tsiku. Ngati mukufunika kuchepetsa kalori kapena zakudya zamagulu, muzigwiritsa ntchito zotsekemera zokha m'malo mwa shuga wokhazikika ndi syrups zingathandize, koma sizili zofunikira.
Ndizofuna kwanu.
Zakudya zokoma zotsekemera zimakhala zotsekemera zopanda thanzi. Sizimakhudza shuga ya magazi kapena ma shuga a shuga, ambiri a shuga amawathandiza kuti akwaniritse zofuna zawo zokoma. Zokoma zimenezi si zabwino kwa aliyense. Anthu ena akhoza kuwagwiritsa ntchito kukwaniritsa zofuna zawo za maswiti, ndipo ena amakhulupirira zimangochititsa kuti zilakolako zawo zowonjezera zikhale zovuta kwambiri.
Zakudya zambiri ndi "matenda a shuga" ali ndi zotsekemera zopangira, koma sizikutanthauza kuti alibe kolera, kapena ndi zabwino kwa inu. Onetsetsani kuti mukuwerenga malemba a zakudya kuti mudziwe kuchuluka kwa makilogalamu omwe mukudya. Komanso, yang'anani mafuta owonjezera ndi sodium.
Mtundu wa shuga wa 2 umakhala wokhudzana ndi kunenepa kwambiri, kotero nthawi ikhoza kukhala yotaya kulemera kwina. Zakudya zopangira mavitamini siziwonjezera ma calories omwe amamwa mowa zakumwa zofewa mmalo mwa sodas akuyenera kukuthandizani kuchepa thupi, chabwino? Osati nthawi zonse - ikhoza kukhala masewera a maganizo.
Ndizomveka kudziuza nokha kuti popeza unali msungwana wabwino ndipo mudakhala ndi soda m'malo mwa soda, ndi bwino kukhala ndi pipi. Kapena awiri. Zotsatira zimatenga makilogalamu ambiri monga kale (kapena mwinamwake), ndipo ikhoza kutumiza shuga lanu la magazi kwambiri. Anthu ena amapeza kuti kudya zakudya zokoma zokhazokha kumapangitsa kuti zilakolako zawo zisawonongeke nthawi zonse.
Ngati ndi choncho kwa inu, ndibwino kuti muwapewe.
Okonza Mapulani ndi Kutaya Kwambiri
N'zochititsa chidwi kuti kawirikawiri maphunziro a anthu amasonyeza kuti anthu omwe amamwa zakumwa zakumwa zoziziritsa kukhosi zimangokhala ngati kunenepa kwambiri (ngati sikunenepa kwambiri kuposa anthu omwe samamwa madziwa, momveka bwino pali zambiri zowonjezera kulemera kusiyana ndi kungotulutsa sodas yanu. Muyenera kuchepetsa chakudya chanu cha caloric kuchokera ku zakudya zamtengo wapatali kwambiri; kumwa mowa wokhala ndi soda pamene mukuwombera limodzi theka la pizza ya greya sikuthandiza. Ndi bwino kusankha soda, koma pewani pagawo limodzi la pizza ndikuwonjezera saladi yathanzi (kuvala kumbali, chonde).
Kodi Zosangalatsa Zomangamanga Zimakhala Zosungika?
Iwo ali otetezeka, osachepera mu ndalama zomwe amadya mu zakudya zachizolowezi. Zakudya zotsekemera zowonjezera zakhala zikuzungulira kwa zaka zambiri, ndipo pakhala pali mayesero ambiri mpaka chitetezo chikupita. Saccharin ankaganiza kuti imayambitsa khansara, koma inakhala ngati alasi yonyenga - inali chinachake chimene chimangochitika ndi makoswe a abambo osati anthu.
Aspartame amachititsa mutu mwa anthu ena, ndipo sangathe kudyedwa ndi munthu amene ali ndi phenylketonuria. Anthu ena samawakonda lingaliro lakuti apangidwa mwanzeru mu labu penapake, kotero pali njira zina zachirengedwe.
Zakudya zopanda thanzi zopangidwa kuchokera ku stevia (zitsamba), zipatso (monga monk zipatso) ndi erythritol (shuga mowa) zimapezekanso m'masitolo ambiri.
Kukhala ndi matenda a shuga kumafuna kusintha kwa zakudya ndi kusintha kwa moyo, ndipo sikuti aliyense ali ofanana, choncho chonde lankhulani ndi wothandizira zaumoyo, aphunzitsi a shuga, olemba zakudya, odwala matenda a shuga musanawonjezere zakudya zowonjezera matenda a shuga .
Zotsatira:
Association of American Diabetes Association. "Kudula Zakudya ndi Zakudya Zamadzimadzi." Anapezeka pa March 24, 2016. http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/understanding-carbohydrates/artificial-sweeteners/cutting-calories-and-carbohydrate.html? tcherani = https: //www.google.com.
Gardner C, Wylie-Rosett J, Gidding SS, Steffen LM, Johnson RK, Reader D, Lichtenstein AH. "Zosangalatsa zosasunthika: kugwiritsa ntchito panopo ndi thanzi labwino: sayansi ya American Heart Association ndi American Diabetes Association." Chisamaliro cha shuga. 2012 Aug; 35 (8): 1798-808. Inapezeka pa March 24, 2016. http://care.diabetesjournals.org/content/35/8/1798.full.
Harvard Health Publications, Sukulu ya Zamankhwala ya Harvard. "Omwe Akupanga Zokonza: Zosakaniza Zosakaniza, Koma Pa Mtengo Wotani?" Inapezeka pa March 24, 2016. http://www.health.harvard.edu/blog/artificial-sweeteners-sugar-free-but-at-what-cost-201207165030.