Kuchuluka kwa shuga kungapweteke matupi a akulu ndi ana. Ana amene amasuta shuga amayambitsa ma calories osawononga. Izi zikhoza kuwonjezera phindu la kulemetsa ndi kuwonjezeka kwa chiwopsezo cha matenda monga kunenepa kwambiri, mtundu wa shuga 2, ndi matenda a mtima. Shuga wambiri ukhoza kutenganso mafuta ochulukirapo m'chiwindi, matenda otchedwa chiwindi cha mafuta osalcoholic.
Kafukufuku amasonyeza kuti ana omwe amatha shuga amatha kusonyeza bwino za thanzi. Phunziro limodzi, ana okwana 41 odulidwa shuga masiku asanu ndi anayi. Patsiku la khumi, kusintha koyerekeza kunapezeka mu chiwerengero cha chiwindi ndi insulini yankho. Ngakhale kuti izi sizing'onozing'ono, amapereka chitsimikizo kuti kubwezeretsa zakudya zokoma kungathandize kuti ana akhale ndi thanzi labwino.
Pezani khungu pamalo omwe shuga akungoyendayenda ndikupeza njira zowonjezeretsera zakudya zokometsera ana.
Zovuta zowonjezera
Makolo ambiri amavutika kuti amvetse kusiyana pakati pa shuga wowonjezera komanso wachibadwa. Zakudya zina zowonjezera zimangowonjezera monga chogwiritsira ntchito. Sakanizani zowonjezera zinthu monga shuga granulated, madzi a mapulo, mazira a chimanga a fructose, ndi shuga wofiira.
Mwachibadwa, shuga amapezeka mu zipatso ndi mkaka. Mitundu ya shuga izi zidzakhudza manambala pa bolodi la zakudya koma sizidzatchulidwa muzogwiritsidwa ntchito popeza sizili zowonjezeredwa ku kapepala.
Zakudya za shugazi sizimagwirizananso ndi mulu wa makilogalamu osapatsa thanzi omwe amaonjezera shuga amathandiza kudya. Mosiyana ndi zinthu zina, zipatso ndi mkaka zimaperekanso zakudya zambiri monga fiber, vitamini C, calcium, ndi vitamini D.
A FDA akukonzekera kusintha zolemba za zakudya kuti alembe shuga yowonjezera, kotero mutha kuona momwe shuga ikuwonjezeredwa ku chakudya chanu.
Mabomba Amodzi a Shuga
Kusakaniza pang'ono mu dziko la mwana wanu sikungapeweke ndipo ndizosatheka kuzilembera ku lingaliro lakuti mwana wanu sangadye konse. Kawirikawiri zinthu zomwe zimagulitsidwa makamaka kwa ana ndi ochimwa kwambiri, komabe muziyang'ana zakudya zisanu ndi chimodzi zomwe zimakonda kudya shuga.
1) Yogurt Yamoto
Mkaka wa shuga ndi shuga ya trifecta, yokhala ndi mkaka wamtundu, zipatso, ndi shuga wowonjezera. Fufuzani mndandanda wa zosakaniza pazakonda zomwe ana anu amakonda ndikusankha kwa omwe ali ndi totali ya shuga.
2) kuvala saladi
Mwina mungadabwe kudziwa kuti shuga akubisala mu saladi yanu, koma zikutheka kuti mulipo. M'malo mofikira botololi, muzimutsuka madzi a mandimu, mafuta a azitona, ndi nsonga ya mpiru ndi chovala chokoma komanso kuvala shuga kapena kuzungulira.
3) Oatmeal Wosangalatsa
Kaya ndi paketi ya apulo-sinamoni kapena shuga wofiira wa mapulo, mwayi ndi wakuti oatmeal ndi wokoma kuposa momwe mukufunira. Popeza oatmeal angapange chakudya cham'mawa cham'mawa, konzekerani momveka bwino ndi kuwonjezera zotsatira zokhudzana ndi uchi, zipatso zatsopano ndi mtedza, kapena madzi a mapulo.
4) Zosungira Zakudya Zowonjezera
Kuchokera ku mbatata ya mbatata ku cheddar tchizi chimanga, zakudya zambiri zopatsa zakudya zimaphatikizidwa ndi zokoma zowonjezera. Pofuna kupewa shuga zowonjezera shuga, muzitsulo zamitundu yambiri komanso zakudya zopanda zakudya zofanana.
5) Smoothies
Zipatso zamtundu wa Frosty zimakhala zathanzi, koma ambiri a smoothies (makamaka omwe amawombera m'masitolo a smoothie) amapangidwa ndi syrups, sorbets, juices, ndi zina zotengera shuga. Onetsetsani kuti smoothies mumagula ndi kugula ana anu amapangidwa kuchokera ku zakudya zonse.
Onjezerani kukoma kwachilengedwe kwa zakumwa izi ndi nthochi zobiriwira kapena tating'ono tochepa tating'onoting'ono-kapena zonse ziwiri, monga mu banki yowonongeka bwinoyi yotchedwa smoothie .
6) Sauce zokondweretsa
Zina mwazidzidzidzi zopezeka shuga zimapezeka muzigawo za pantry monga ma supu a tomato, msuzi zam'chitini, ndi mavitamini, choncho samalani zakudya zosakaniza m'masukisi awa okoma.
Utsuko wa shuga: Zokuthandizani Mwamsanga Kuti Muyambe
Sungani shuga wa mwana wanu kuti muyambe kudya zakudya zambiri komanso zakudya zopsereza. Nazi njira zisanu zophweka zoyambira.
- Kuchepetsa kudya zakudya zopangidwa bwino kwambiri, monga momwe zimakhalira ndi shuga wambiri.
- Ganizirani musanayambe kumwa zakumwa zakumwa za shuga.
- Yerekezerani mitundu ya zakudya zakuda monga yogurt, phala, ndi granola mipiringidzo kuti mupeze njira zabwino.
- Kulakalaka kansalu potumikira zipatso zokoma mwachibadwa kwa ana.
- Mabomba osuta shuga amayendetsa mwa kupanga zovala za saladi, oatmeal, ndi smoothies.
> Zotsatira:
> Schwarz JM. Zotsatira za Kuteteza kwa Fructose Zakudya Zakudya za Chiwindi, De Novo Lipogenesis, ndi Insulin Kinetics mwa Ana Okhuta. Gastroenterology. 2017 Jun 1 [Epub patsogolo pa kusindikiza]