Zakumwa za Sugar Zingachepetse Phindu la Mapuloteni Anu Ambiri, akuti Study
Kodi ndinu odya bwino omwe amayesetsa kumanga chakudya chopatsa thanzi puloteni yowonda? Ambiri ogula ophunzila aphunzira kudzaza mbale zawo ndi mapuloteni, zomera, nsomba, kapena zofooka kuti azipeza mphotho zomwe zimapereka zotsatirazi: Kukhutira kwambiri pambuyo pa kudya, kuchepa kwa zilakolako za zakudya zochepa, komanso kuwonjezeka kwa thupi.
Koma ngati mumamwa zakumwa za sugyra ndi chakudya chamapuloteni, mungakhale mukudzipindula nokha kuchokera ku mphotho zofunikazo.
Zakumwa Zakumwa ndi Zakudya Zamapulosi: Phunziro Limadzutsa Mafunso
Kafukufuku wochepa wofalitsidwa mu The American Journal of Clinical Nutrition watiwunikira momwe zotsatira za zakumwa zakumwa zakumwa zakumwa zakumwa zakumwa zakumwa za shuga zingapindulitsidwe. Kafukufuku amapereka chifukwa china chokhalira osamala pa kudya zakumwa zakumwa shuga pa nthawi ya chakudya kapena tsiku lonse, makamaka ngati mumadya chakudya cha mapuloteni kuti mupeze thanzi labwino.
Phunziroli, ochita kafukufuku anadyetsa zakudya 23 zolemera, zowononga thanzi zomwe zinapatsa 15 peresenti ya mavitamini kapena mapuloteni 30 peresenti. Pa chakudya chilichonse, maphunzirowo ankamwa mowa wotsekemera wa shuga (makilogalamu 120) kapena chakumwa chofanana chomwe chinali chosakaniza (0 calories). Atatha kudya, asayansi adasonkhanitsa deta za momwe macronutrients osiyana ankagwiritsidwira ntchito bwino, kukhudzidwa kwathunthu, komanso za zilakolako za zakudya zomwe zidatha kudya.
Zotsatirazo zinali zosangalatsa. Ophunzira ayamba kulakalaka zakudya zakumwa zamchere komanso zowonjezera atatha kudya zakudya zamapuloteni ndi shuga. Iwo amadzimva kuti ndi ochepa komanso okhutira ngakhale kuti zakumwa za shuga zowonjezerapo zakudya zambiri ku chakudya.
Ndipo nkhani zoipa sizikhoza kutha pamenepo. Ochita kafukufuku anapeza kuti mafuta ocheperapo amatha kuwonjezera zakumwa zozizwitsa pakudya kwanu.
Kuchepa kwa mafuta m'thupi kumakhala kwakukulu kwambiri pamene chakudya chili ndi mapuloteni. Ndipo ngakhale kuti shuga imamwa kwambiri kuwonjezeka kwa caloriki ndi makilogalamu 120, 80 zokha za calorieszo zinkawotchedwa tsiku lonse, ndikusiya mafuta oposa makilogalamu 40.
Pa Zakudya Zamapulotini Zapamwamba? Taganizirani kawiri zakumwa kwanu
Ngakhale kuti chiwerengero cha phunziroli chinali chochepa, chimapangitsa kuti anthu azidera nkhawa za zakumwa za shuga . Ngati muli wodya bwino amene amatsatira mapuloteni apamwamba, zingakupatseni chifukwa chimodzi chokha chokonzeraninso zakumwa zanu zakumwa pa nthawi ya chakudya.
Akatswiri ofufuza zaumoyo akhala akudziŵa kuti kupanga chakudya chokwanira mu mapuloteni kumatithandiza kuti tidzimve kuti ndife ochepa. Mapuloteni amatithandiza kuti tidzakhale okhutira ndi okhutira kuti tisadye kachiwiri kanthawi kokha tikadye. Kuwonjezera kudya kwa mapuloteni kungakuthandizeni kupeŵa msipu wopanda nzeru kapena kulakalaka chakudya chokwanira kuchokera ku vending machine.
Koma zotsatirazi zikusonyeza kuti kupindula kwakukulu kumeneku kungachepetse mukamamwa chakumwa chasuya ndi mapuloteni anu. Dr. Shanon Casperson akufotokoza. "Pofuna kukhumba, panalibe kusiyana pakati pa zakudya zokoma, koma kuwonjezera kwa zakumwa za shuga ndi chakudya cha puloteni kunkafuna kukhumba zakudya zamchere komanso zamchere." Casperson ndi katswiri wa sayansi ya sayansi ndi USDA komanso woyambitsa phunziroli.
"Ngati muwonjezera zakumwa za shuga pa chakudya chanu chapuloteni, mukufuna kuti zakudya zamakina monga vaseti komanso zopsereza ziwonjezeke," akutero.
Ndipo popeza tikudziwa kale kuti kumwa zakumwa zakumwa za shuga kungapangitse kuti phindu likhale lopweteka, makina osakaniza otsekemera omwe amapezeka mu phunziro angakhale othandiza komanso chifukwa ambiri timamwa zakumwa zopitirira 120 tsiku lililonse. "Ngati mungatenge zotsatirazo ndikuzigwiritsa ntchito mowa kwambiri, sizingokhala pafupifupi makilogalamu 40," anatero Casperson. "Pafupifupi gawo limodzi mwa magawo atatu a mankhwalawa sanagwiritsidwe ntchito."
Mmene Mungachepetse Zakumwa Zakumwa
Ngati muli mmodzi wa anthu omwe amadya chakudya chamakono ndi tiyi wokometsedwa, madzi, kapena soda nthawi yamadzulo, pali zifukwa zambiri zochepetsera-makamaka ngati mukuyesera kuti mukhale ndi thanzi labwino .
"Phunziroli silinadabwitse ine pokhudzana ndi kulemera kwa shuga komanso shuga. Ndipotu phunziroli likugwirizana ndi maphunziro omwewo. Zakudya za shuga ndi zakumwa zowonjezera zimatha kuwonjezera phindu lalikulu la zakudya ndi zakudya zomwe zimapangitsa kulemera, "anatero Lauri Wright, PhD, RDN, LD. Wright ndi pulofesa wothandizira ndi mkulu wa doctorate mu pulojekiti ya zakudya zogwirira ntchito ku University of North Florida komanso wolankhulana ndi Academy of Nutrition and Dietetics. Amanena kuti nthawi zonse amalimbikitsa kuti ogula aziphatikiza mapuloteni ndi zakudya m'zakudya zawo komanso zakudya zopanda chotukuka, koma umakhala wabwino kwambiri.
Zakudya zowonjezera ndizomwe zimapezeka komanso zosapatsa thanzi. "Zakudya zowonjezera zawonjezeka pafupifupi 16 peresenti ya chakudya chonse cha mphamvu. Ndizo ma supuni 6 (91 magalamu) a shuga wowonjezera tsiku lililonse. Dr. Casperson analemba mu blog yake ya BioMed Central.
Nanga mumachepetsa bwanji kumwa zakumwa zakumwa zakumwa za shuga? Njira yozengereza ndi yowonjezereka ndi yabwino. Wright akupereka nsonga zingapo zomwe zingakuthandizeni kuchepetsa:
- Madzi opatsa madzi otsekemera omwe amawotcha soda ndipo mudzalandira shuga yokwana 39 gramu.
- M'malo mkaka wamoto (ngakhale mkaka wa soya wa vanila), yesani tsamba losavuta, losakaniza. Mudzapindula ndi shuga yosungira magalamu 6.
- Pokhapokha ngati ndinu wothamanga, muthamangire zakumwa za masewera ndikusankha madzi okometsera ndi zipatso, laimu kapena cantaloupe. Sungani mpaka magalamu 13 a shuga.
- Samalani shuga mu zakumwa zambiri za khofi . Thirani tiyi okometsetsa ndi supuni ya supuni ya uchi ndi mandimu m'malo mwa vrala Frappuccino ndikusunga 42 magalamu a shuga!
Amanenanso kuti nthawi zambiri zimakhala zovuta kumadalira shuga. Amapempha kupeza thandizo kuchokera kwa katswiri:
Ndikofunika kuti anthu amene akufuna kulemera azikhala ndi dongosolo limodzi lomwe limaphatikizapo njira ndi kusintha moyo wawo kuti asinthe. A dietitian olembetsa angagwire ntchito ndi kasitomala kudziwa zowononga kusintha kwambiri zofunika, kupereka njira ndi kulimbikitsa moyo wathanzi umene umathandizira thanzi.
Mawu Ochokera
Zizolowezi zakale zimavuta kusiya. Kwa ambiri a ife, chizoloŵezi cha soda (kapena chizolowezi cha madzi, kapena chizolowezi cha tiyi chosungunuka) ndizomwe timadalira tsiku ndi tsiku. Koma ofufuza akupitiriza kupeza zifukwa zoti tipewe. Ngakhale kuti phunziroli ndi laling'ono, limapereka umboni wochulukirapo wakuti sodas ndi zakumwa zina zakumwa shuga sizili zabwino kwa ife-ngakhale pamene timadya chakudya choyenera. Yesani kutenga zing'onozing'ono kuti muchepetse kudya ndi kuwona momwe zimakhudzira moyo wanu wa tsiku ndi tsiku. Mwina mungapeze kuti mukugona bwino, mumagwira ntchito mwamphamvu, kapena phindu lina limene limapangitsa kuti nsembeyi ikhale yopindulitsa.