Njira Zosavuta Kudula Shuga Kuchokera Chakudya Chake

Idyani shuga pang'ono kuti mutaya thupi ndikumva bwino

Ndi zophweka kusiyana ndi momwe mungaganizire kuchepetsa kudya kwa shuga. Koma izi sizikutanthauza kuti ndi zophweka. Ngati mwatayika shuga, chizoloŵezi chanu cha shuga chikhoza kumenyana. Kotero, mumayamba bwanji? Pali njira zitatu zosavuta kudya shuga pang'ono, koma muyenera kuyamba ndi kuyeretsa zida zanu.

Dulani Shuga pa Zakudya Zanu

Dan DeFigio ali ndi uphungu wabwino wodula shuga kuchokera ku zakudya zanu.

DeFigio ndi mlembi wa Beating Sugar Addiction kwa Dummies. Anayankhula nane za zizindikiro za kusuta shuga komanso zoyamba zomwe aliyense angatenge kuti azikhala ndi shuga wotsika. Malinga ndi DeFigio, muyenera kuyamba kuchepetsa kudya kwa shuga mwa kusiya zakudya zitatu izi:

1. Sodas, zakumwa zotsekemera, ndi zakumwa zofiira. Zambiri za shuga zomwe timadya tsiku lililonse sizichokera ku zakudya zomwe timadya koma kuchokera ku zakumwa zomwe timadya. Ndipotu, zakumwa zabwino kwambiri ndizo zakumwa zomwe zingawononge zakudya zanu. Ngakhale mankhwala osokoneza bongo angayambitse vuto. DeFigio akulangiza kuti "tisakhale ndi ma sodas a mitundu yonse, zonsezi ndi shuga." Amalimbikitsa madzi abwino, osangalatsa . Koma, madzi samagwira ntchito kwa aliyense. DeFigio akupereka yankho ili, "Ngati mukuyenera kuti muthe pang'ono kumwa zakumwa zotsekemera , yesetsani kuwonjezera Stevia powder mmalo mwa shuga kapena zakumwa zakumwa zakumwa zanu. Stevia ndi wokoma mtima, wokhala ndi zamasamba omwe alibe mankhwala Pitirizani kuchepetsa kuchuluka kwa ndalama zomwe mumayika m'madzi anu, khofi, kapena tiyi mpaka mutakhala ngati simukusowa kuwonjezeranso. "

1. Maswiti, mapeyala, mchere wofiira, ndi "zakudya zopanda kanthu" zomwe zimapezeka shuga. Ngati simukudziwa kuti shuga yanu ikugwiritsidwa ntchito, yang'anizani zakudya zakuthambo. DeFigio amalimbikitsa kupewa zakudya zilizonse zomwe zili ndi magalamu khumi a shuga pa kutumikira. Koma, fungulo limamvetsetsa kukula kwake . Ngati mudya zochuluka kuposa ndalama zomwe zalembedwa pa lemba, mukupeza shuga wambiri kuposa momwe mukuwonetsera.

1. Zipatso zamadzi ndi madzi akumwa. Defigio akulongosola kuti ngakhale kuti msuzi weniweni wa zipatso uli ndi mavitamini ochuluka ndi antioxidants, umakhalanso mowonjezereka wa fructose. "Fructose yodzaza katundu," akutero, "ndiyo njira yeniyeni ya mafuta a thupi." Mazira a juisi ndi mabulosi a juzi amadziwika ndi 10 peresenti kapena osachepera madzi enieni ndipo zotsalazo ndi mankhwala a chimanga cha fructose kapena okometsera ena.

Pezani Zosowa Zobisika Mu Zakudya Zanu

Kuyesera kuchepetsa kudya kwa shuga kungakhale kophweka ngati mankhwala onse omwe anali nawo amatcha "shuga." Koma, mfundo yaikulu ndi yakuti mankhwala ambiri ali ndi shuga ndipo amachitcha kuti sweetener ndi dzina lina. Mwachitsanzo, mukhoza kuona sucrose, dextrose, madzi a chimanga, mpweya wa agave, uchi, kapena mayina ena osokoneza-awa onse ndi mayina a shuga .

Choncho, sitepe yoyamba pokonzekera chizoloŵezi chanu cha shuga ndiko kuphunzira mayina osiyanasiyana omwe shuga omwe opanga angagwiritse ntchito phukusi. Kenaka, fufuzani chakudya chilichonse chimene mumadya ndi kudula zakudya zomwe zili ndi shuga wambiri.

Lembani Zokhumba Zako Shuga

Pofuna kuthetsa zolakalaka zomwe zingasokonezeke mukasintha zakudya zanu, DeFigio amapereka malangizo atatu ofunikira:

1. Idyani nthawi zambiri tsiku lonse. Mukapita nthawi yaitali popanda chakudya, thupi lanu limapita ku njala, kugwiritsira ntchito malo ogulitsa mafuta ndi kuyang'ana malo olakalaka.

1. Imwani madzi okwanira. Your hypothalamus controls zonse zomwe mumalakalaka komanso ludzu lanu. N'zosavuta kusokoneza kukhala wodzulidwa ndi kusowa chakudya.
2. Konzani patsogolo. Dziwani zomwe mudzadye tsiku lonse kotero kuti simukupeza nokha pachisomo cha chirichonse chomwe chiri pogona mu chipinda kuntchito kapena chirichonse chiri chofulumira komanso chophweka pa galimoto-thru.

Mawu Ochokera

Kumbukirani kuti kusintha komwe mukudya kumatenga nthawi komanso kusintha. Maphunziro ang'onoang'onowa sangakhale omasuka poyamba, koma patatha milungu ingapo, mutha kukhala ndi moyo wa shuga wotsika komanso mutakhala ndi moyo wabwino komanso wathanzi.

> Zotsatira:

> Basu S, Yoffe P, Hills N, Lustig RH Chiyanjano cha shuga kwa anthu odwala matenda a shuga Kukula: An Econometric Analysis of Repeated Cross-Sectional Data. PLoS ONE 8 (2): e57873. lembani: 10.1371 / magazini.pone.0057873. February 27, 2013.

> Zolinga za Kuletsa ndi Kuteteza Matenda. Sungani Zakumwa Zanu. September 5, 2013.