Dieters ena amadandaula kuti iwo amachititsa kuti phindu likhale lolemera
Ngati mukuyesera kuchepetsa thupi, mwina mukufufuza njira zabwino zothetsera zakudya kuchokera ku zakudya zanu . Kugwiritsira ntchito zopanda calorie sweeteners mmalo mwa shuga kungakuthandizeni kupanga chosowa cha kalori . Koma kodi mugwiritse ntchito zotsekemera zopangira zolemera? Dieters ena amadandaula kuti zotsekemera zopangira mafuta zimapangitsa kulemera, osati kulemera. Ndipo odyetsa ambiri wathanzi amaganizira za chitetezo chokonzera zokoma.
Okonza Opanga
Pali zambiri zotsekemera zokongoletsera pamsika. Ena sapereka makilogalamu pamene ena amapereka ndalama zochepa kwambiri zomwe sizingapangitse kusiyana kwa chilolezo chanu cha tsiku ndi tsiku. Izi ndi zina mwazinthu zotchuka:
- Tutasintha, Egal kapena Sugar Twin (Aspartame): 200 nthawi zokoma kuposa shuga
- Chokoma ndi Chokoma, Chokoma Chokoma, Sweet'N Low, Necta Chokoma (Saccharin): Nthawi 200-700 zokoma kuposa shuga
- Truvia, PureVia, Enliten (Stevia kusiyana): 200-400 nthawi zokoma kuposa shuga
- Splenda (Sucralose): nthawi 600 zokoma kuposa shuga
- Sunett, Sunett (Acesulfame Potassium kapena Ace-K): 200 nthawi zokoma kuposa shuga
- Chofunika: 20,000 nthawi zokoma kuposa shuga
Dongosolo la US Food and Drug Administration (FDA) limapereka chidziwitso chokwanira pa okometsera aliyense omwe amaloledwa kugwiritsidwa ntchito mu zakudya ndi zakumwa zimene mumadya.
Kodi Zosangalatsa Zomangamanga Zimakhala Zosungika?
Ogulitsa ambiri amakhudzidwa ndi zotsatira za zokoma zotsekemera.
Koma nkhani ya chitetezo cha sweetener ndizovuta kwambiri. Kotero ngati mukufuna kudziwa ngati zotsekemera zopangidwa ndi zotetezeka zili zotetezeka, yankho lanu lidalira kuti ndi ndani yemwe mumamufunsa.
Mitundu ina yapamwamba kwambiri yotsekemera imakhala yotetezedwa kuti iwonongeke ndi anthu onse, malinga ndi a FDA. Izi zikuphatikizapo saccharin, aspartame, acesulfame potassium (Ace-K), sucralose, neotame, ndi Advantame.
A FDA amawonanso steviol glycoside (Stevia) oyeretsedwa kwambiri kuti azidziwika kuti ndi otetezeka (GRAS).
Kotero ndi zotsekemera ziti zomwe zingakhale zosatetezeka? Ku United States, a FDA amaletsa kugwiritsa ntchito chipangizo chamoto ngakhale kuti zotsekemera zimagwiritsidwa ntchito m'mayiko ena. Ndipo masamba onse ndi Stevia opanda pake samaloledwa kuti azigwiritsidwa ntchito monga sweeteners.
Ngati muli ndi vuto lotchedwa phenylketonuria (PKU), thupi lanu silingagwire bwino aspartame. Pa chifukwa chimenechi, a FDA akuti muyenera kupewa kapena kuchepetsa zakudya ndi zakumwa zomwe zili ndi aspartame.
Koma ngakhale kuti FDA yatsimikiza kuti mankhwala ena ali otetezeka kuti mugwiritse ntchito, akatswiri ambiri azaumoyo adakali osagonjetsedwa. Ma dieters ena amanena ngakhale kuti amavutika ndi zotsekemera zopangira.
Dr. Bruce Y. Lee, MD MBA, Pulofesa wothandizira wa International Health ndi Mtsogoleri wa Global Obesity Prevention Center ku University of Johns Hopkins ku Baltimore, MD, ndi mmodzi mwa akatswiri amenewa. Malingana ndi Dr. Lee, dieters ayenera kusamala ndi chitetezo cha sweetener ngakhale ngati akudziwika kuti ndi otetezeka. "Ndikanati ndikulimbikitseni kukhala osamala za zokoma zokometsetsa zokha. Zosangalatsa zatsopano zakhala zosakhalapo nthawi yaitali zokwanira kafukufuku wa nthawi yayitali pa chiopsezo cha thanzi," akutero.
Ndipo akatswiri ena amasonyeza chidwi chachikulu. Dr. Larry Goldfarb, DC, yemwe anayambitsa Dokotala ndi Zaumoyo ku New Jersey, akunena kuti panali zofuna zandale ndi zachuma zomwe zinayambitsa chisomo cha zotsekemera zina. "Anthu akhala akudandaula kuti zotsekemera zosakaniza zili bwino kugwiritsa ntchito ndipo palibe zotsatira zowononga zomwe zilipo. Kafukufuku wasonyeza mosiyana," akutero Dr. Goldfarb.
Dr. Goldfarb ananenanso kuti kafukufuku wina wasonyeza ubale pakati pa aspartame ndi matenda akuluakulu kuphatikizapo khansara. Koma FDA imakhala ndi chitetezo, kunena kuti "aspartame ndi imodzi mwa zinthu zophunzira kwambiri mu chakudya cha anthu, ndipo maphunziro oposa 100 amathandizira chitetezo chake."
Okonza Mapangidwe Angapangitse Kulemera Kulemera
Ngakhale simukudandaula za chitetezo cha sweeteners, mwina simungafune kuwagwiritsa ntchito kulemera. Ena a dieters - ndi akatswiri - amakhulupirira kuti kugwiritsa ntchito zotsekemera zokhazokha kungapangitse kulemera, osati kulemera.
Kwa zaka zambiri, ofufuza akhala akuphunzira mmene matupi athu ndi ubongo wathu zimagwirira ntchito ku calorie yotsika kapena osalora. Kafukufuku wina apeza kuti tikamadya zokomazi, timatha kudya zakudya zambiri komanso kudya zakudya zambiri. Chotsatira? Timadzilemera m'malo mochepetsera pansi.
Ndiye n'chifukwa chiyani kulemera kumapezeka? Asayansi ena amakhulupirira kuti chifukwa zotsekemera zokometsetsa zimakhala zokoma kwambiri kuposa shuga, zimaphunzitsa ubongo wathu kufunafuna zakudya zokoma kwambiri. Kuonjezera apo, chifukwa zotsekemerazi sizimapereka makilogalamu, zimasokoneza zizindikiro za ubongo zomwe zimatiuza kuti tisiye kudya tikakhala ndi chakudya chokwanira.
Asayansi ena amaganiza kuti kudya zakudya zokoma kumapatsa ife chifukwa chodyera zakudya zambiri. Mwachitsanzo, ngati mugula zakudya zamakhukhi mungayesedwe kuti mudye zambiri za iwo chifukwa mungaganize kuti savulaza pulogalamu yanu yolemetsa. Zotsatira zake, mungathe kudya zambiri zowonjezera.
Koma sikuti maphunziro onse ofufuza asonyeza zotsatira zovulaza kuchokera ku zotsekemera zopangira. Ofufuza ena apeza kuti pamene dieters imalowetsa zakudya zamakono ndi zakumwa zakumwa ndi calorie yapamtunda kapena ayi-calorie yotsekemera imawotcha iwo amadula zakudya ndi kuchepetsa kulemera. Wofufuza wina anati zotsatira zake zimakhala zodabwitsa kwambiri pamene akusintha kuchokera ku ma sodas a high-calorie kupita ku zakudya zosadya zakudya zopanda mafuta.
Kotero kodi izi zikuchokera kuti ngati dieter? Asayansi amanena kuti kuyesa kuphunzira khalidwe la kudya ndi kovuta kwambiri kupereka mayankho enieni. Ngakhale ngati phunziro likunena kuti zotsekemera zosakaniza zingagwiritse ntchito kuchepetsa kulemera, zomwe mumakumana nazo zingakhale zosiyana. Kotero kuti mupeze njira yabwino kwambiri ya thanzi lanu ndi umoyo wanu, mungafunike kuganizira momwe mumagwiritsira ntchito zotsekemera zopangira zakudya zanu.
Kodi Mukuyenera Kugwiritsa Ntchito Zokoma Zokonza Zakudya Zolimbitsa Thupi?
Ngati pakadali pano mukudyera zakudya zambiri ndi shuga, kuwasakaniza zakudya ndi zokoma zosakaniza kungakhale sitepe yoyamba yoyenera. Kuchita izi kungakuthandizeni kuti muzisinkhasinkha za zosankha zanu zakudya ndikusamala kwambiri za mapulani anu.
"Ndibwino kuti, ndi bwino kudula zonse zotsekemera koma sikuti aliyense angathe kuchita zimenezo," anatero Lee. "Kotero, ngati palibe njira zina, ndiye kuti mungaganizire kuti mukupita ku shuga zokhala ndi shuga. Koma kachiwiri, ndibwino kuti mutha kusunthira njira zowonongeka ndi kuchepetsa zokoma."
Kuganizira zolakalaka zanu ndi zakudya kungakuthandizeni kuchepetsa kudalira kwanu pa zokoma. Mwachitsanzo, mungakonde kumwa soda kapena kumwa khofi madzulo kuti mukhale ndi mphamvu. Koma ngakhale mutadya chakudya chakumwa popanda zopatsa mphamvu, mukhoza kuchita zoipa kuposa zabwino. Chakumwa chafeffe chimayambitsa thupi lanu lomwe lingayambitse kutopa. M'malo mwake madzi amwa madzi amachititsa kuti mphamvu yanu isamangidwe bwino, ndipo zimapereka mphamvu zowonjezera.
Malangizo Othandizira Anthu Okonzera Zakudya
Dr. Lee akukumbutsa dieters kuti dzino lokha ndi chinthu chodziwitsa. "Monga chizoloŵezi chilichonse, mutha kudziphunzitsanso nokha," akutero.
Ndipo Dr. Goldfarb akuvomereza kuti chinthu choyambirira choyamba ndikukonzanso ndondomeko yanu. Amapereka malangizo angapo othandizira kuchepetsa kudalira kwanu pa maswiti:
- Idyani theka la zomwe mukufuna ndikudya pang'onopang'ono. Mudzamva bwino ngati mutadya pang'onopang'ono ndikutsutsa chiyeso chomaliza mbale ya chakudya chifukwa chakuti ili pomwepo. Kudya pang'ono pang'onopang'ono kumathandiza mimba yanu ndi ubongo wanu kuti ziyanjane ndi zomwe mudya. Dieters ambiri amatcha ichi "kudya kudya" ndikupeza kuti ndi imodzi mwa njira zabwino zothetsera shuga ndi magawo ambiri.
- Pezani zosankha zabwino za chakudya . Phatikizani mafuta okwanira pazomwe mukudya monga momwe angachepetsere chilakolako chanu cha shuga. Onjezerani tsambalo ku sangweji kapena saladi kapena mudye nyemba imodzi kapena nsomba kuti mudye chakudya.
- Dzipatseni nokha nthawi yomalizira. Pewani shuga wanu kuti mudye masabata awiri ndikuyimitsa. Mudzadabwa kuti ndi zophweka motani. Kudula shuga kudzakupatsani malo mu kalori yanu kuti muzisangalala ndi zakudya zowonjezera zakudya zowonjezera.
- Yesetsani kwa akatswiri ngati simungathe kudula shuga nokha. Kufunafuna chisamaliro cha katswiri wamaphunziro kapena katswiri wa zakudya kungakhale malo abwino kuyamba.
Zakudya zotsekemera zothandizira zingathandize ena a dieters kuti achepetse kulemera. Koma akatswiri ambiri amakhalabe okhudzidwa ndi zotsatirapo komanso kulemera. Choncho yesetsani kusankha zakudya zokoma monga zipatso zokwanira kuti mukwanitse zodzoladzola zanu ndi kugwiritsa ntchito mavitamini, mchere, ndi zina zomwe zakudya zonse zimapereka. Ndipo funsani gulu lanu la thanzi ngati mukuda nkhawa za zotsatira za zakumwa zotentha kapena zofuna kuthandizira kuchepetsa.
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