Shuga wamadzimadzi : Shuga wowonjezeredwa akamwedwa mopitirira muyeso. Komabe, shuga wamadzimadzi amatha kuvulaza kwambiri.

Kafukufuku akusonyeza kuti kupeza shuga m'mawonekedwe amadzimadzi ndi oyipa kwambiri kuposa kuupeza kuchokera ku zakudya zolimba.

Ichi ndichifukwa chake zakumwa za shuga wambiri ndi zina mwazinthu zoyipa zomwe mungaike m'thupi lanu.

Kodi "shuga wamadzi" ndi chiyani?

Shuga wamadzimadzi ndi shuga yemwe mumamwa mumkhalidwe wamadzimadzi kuchokera ku zakumwa monga shuga wa soda.

Shuga muzakumwa nthawi zambiri amakhala wokhazikika komanso wosavuta kumwa mochuluka osakhuta.

Zitsanzo zina za zakumwa izi ndizowoneka bwino, monga soda ndi nkhonya ya zipatso. Komabe, zakumwa zina zambiri zimakhalanso ndi shuga wambiri.

Mwachitsanzo, ngakhale madzi a zipatso nthawi zambiri amatengedwa ngati njira yathanzi, ngakhale mitundu yopanda iwo imatha kukhala ndi shuga wambiri komanso zopatsa mphamvu monga zakumwa za shuga - nthawi zina zochulukirapo.

Kuonjezera apo, kumwa kwambiri madzi a zipatso kungayambitse matenda omwewo monga kumwa zakumwa zotsekemera ().

Nawa ma calories ndi shuga mu 12 ounces (355 milliliters) a zakumwa zotchuka za shuga wambiri:

• Soda: 151 zopatsa mphamvu ndi 39 magalamu a shuga ()
• Tiyi wotsekemera: 144 zopatsa mphamvu ndi 35 magalamu a shuga ()
• Madzi alalanje osatsekemera: 175 zopatsa mphamvu ndi 33 magalamu a shuga ()
• Madzi amphesa osatsekemera: 228 zopatsa mphamvu ndi 54 magalamu a shuga ()
• Chipatso Punch: 175 zopatsa mphamvu ndi 42 magalamu a shuga ()
• Chakumwa chamandimu: 149 zopatsa mphamvu ndi 37 magalamu a shuga ()
• Chakumwa chamasewera: 118 zopatsa mphamvu ndi 22 magalamu a shuga ()

chidule Zakumwa zotsekemera, kuphatikizapo timadziti ta zipatso zosatsekemera, zimakhala ndi shuga wambiri. Kudya pafupipafupi zopatsa mphamvu za shuga wamadzimadzi kumatha kukulitsa chiwopsezo cha matenda.

Shuga wamadzimadzi ndi wosiyana ndi shuga wolimba

Vuto lalikulu la zopatsa mphamvu kuchokera ku shuga wamadzi ndikuti ubongo wanu sumawalembera momwe amachitira zopatsa mphamvu kuchokera ku zakudya zolimba.

Kafukufuku akuwonetsa kuti kudya ma calories sikumayambitsa zizindikiro zofanana ndi zomwe zimawadya. Chifukwa chake, simumalipiritsa mwa kudya zakudya zina zochepera pambuyo pake (, ).

Mu kafukufuku wina, anthu omwe amadya ma calories 450 mu maswiti adatha kudya pang'ono pambuyo pake.

Akamamwa zopatsa mphamvu 450, adamaliza kudya zopatsa mphamvu zochulukirapo masana ().

Mitundu yolimba komanso yamadzimadzi ya zipatso imakhudzanso milingo yanjala mosiyana.

Anthu mu kafukufuku wina adadya apulosi, maapulosi, kapena madzi aapulo masiku asanu ndi limodzi. Kaya amadyedwa ngati chakudya kapena chokhwasula-khwasula, madzi a apulosi adapezeka kuti sangakhudze kwambiri, pomwe zipatso zonse zimakhutiritsa chilakolako kwambiri ().

chidule Kafukufuku akuwonetsa kuti thupi lanu silimalembetsa zopatsa mphamvu za shuga wamadzimadzi monga momwe zimachitira shuga wokhazikika. Izi zitha kupangitsa kuti mukhale ndi chidwi chachikulu komanso ma calories pambuyo pake.

Kumwa zakumwa zotsekemera komanso kuwonda

Kudya shuga pafupipafupi kumatha kupangitsa kuti munthu azidya kwambiri ma calorie komanso kunenepa.

Izi zitha kukhala chifukwa nthawi zambiri zimakhala ndi fructose yambiri, yomwe imadyedwa kwambiri.

Mwachitsanzo, shuga wapa tebulo ali ndi 50% shuga ndi 50% fructose, pamene madzi a chimanga a fructose ali ndi pafupifupi 45% shuga ndi 55% fructose.

Kafukufuku akuwonetsa kuti zonse zimakhudza chilakolako cha kudya ndi kudya kwa kalori mofanana ().

Wofufuza mu kafukufuku waposachedwapa adanenanso kuti shuga onse omwe ali ndi fructose - kuphatikizapo uchi ndi madzi a zipatso - ali ndi kulemera kofanana ().

Kuphatikiza apo, maphunziro angapo amakhazikitsa kulumikizana pakati pa fructose wowonjezera ndi kunenepa. Kudya kwakukulu kumawoneka kuti kumalimbikitsa kusungirako mafuta m'mimba ndi kuzungulira ziwalo za m'mimba, zomwe zimawonjezera chiopsezo cha matenda (,,,,).

Soda ndi zakumwa zina zotsekemera zimapangitsa kukhala kosavuta kudya shuga wambiri ndi fructose munthawi yochepa kwambiri. Monga tafotokozera pamwambapa, zopatsa mphamvu izi sizidzabwezedwanso bwino masana.

Komabe, ngakhale pamene kudya kwa calorie kumayendetsedwa, kudya kwambiri shuga wamadzimadzi kungayambitse mafuta ambiri m'thupi.

Pakafukufuku wa milungu 10, anthu onenepa kwambiri komanso onenepa kwambiri adadya 25% ya zopatsa mphamvu mu mawonekedwe a zakumwa zotsekemera za fructose pamlingo wa calorie womwe umayenera kukhalabe wolemera. M'malo mwake, kumva kwa insulin kumachepa ndipo mafuta am'mimba amawonjezeka ().

Ngakhale kusamvera kungafotokoze zotsatira izi, umboni wina umasonyeza kuti kudya kwambiri fructose kumachepetsa kugwiritsa ntchito mphamvu. Kufufuza kwina kunapeza kuti kuwotcha mafuta ndi kuchuluka kwa kagayidwe kachakudya kunatsika mwa omwe amatsatira zakudya zamtundu wa fructose kwa milungu 10 ().

chidule Kafukufuku wambiri adalumikiza zopatsa mphamvu za shuga wamadzimadzi ndi kunenepa, zomwe zitha kukhala chifukwa cha shuga ndi fructose pakufuna kudya komanso kusungira mafuta.

Shuga wamadzimadzi ndi shuga wamagazi

Kuphatikiza pa kulimbikitsa kunenepa, zopatsa mphamvu za shuga zamadzimadzi zimatha kuyambitsa kuchuluka kwa shuga m'magazi komanso.

Kafukufuku wambiri amagwirizanitsa kudya kwa fructose kumachepetsa chidwi cha insulin komanso chiwopsezo chowonjezeka cha (, , ).

Zakumwa zotsekemera zimawoneka kuti zikuwonjezera chiopsezochi popereka fructose yambiri munthawi yochepa.

Pakuwunika mwatsatanetsatane maphunziro 11 okhudza anthu opitilira 300, omwe amamwa chakumwa cha shuga 000 mpaka 1 patsiku anali ndi mwayi wokhala ndi matenda a shuga a 2 26% kuposa omwe amamwa chakumwa chimodzi kapena chocheperako pamwezi.

Kuphatikiza pa kukana insulini komanso matenda a shuga, kumwa pafupipafupi zakumwa za shuga kumalumikizidwa.

Mukadya kwambiri fructose kuposa momwe chiwindi chingasungire ngati glycogen, fructose yowonjezera imasinthidwa kukhala mafuta. Ena mwa mafutawa amatha kusungidwa m'chiwindi, zomwe zingayambitse kutupa, kukana insulini, ndi chiwindi chamafuta (, ).

Tsoka ilo, kukana insulini ndi mavuto ena azaumoyo okhudzana ndi kumwa shuga wambiri wamadzimadzi nthawi zambiri amayamba ubwana ndi unyamata (, ).

chidule Kugwiritsa ntchito zopatsa mphamvu zambiri za shuga wamadzimadzi kungayambitse kukana insulini, metabolic syndrome, matenda amtundu wa 2, komanso matenda a chiwindi chamafuta.

Shuga wamadzimadzi amawonjezera chiopsezo cha matenda a mtima

Shuga zamadzimadzi zimakhalanso ndi zotsatira zoyipa pa thanzi la mtima.

Kafukufuku wina akuwonetsa kuti kumwa kwambiri fructose kumawonjezera kuchuluka kwa triglycerides ndi mamolekyu ena amafuta m'magazi. Kuchuluka kwa mafutawa m'magazi kumawonjezera chiopsezo cha matenda a mtima (,,,,).

Kuphatikiza apo, izi sizimachitika kokha mwa anthu omwe ali ndi insulin kukana, onenepa kapena odwala matenda ashuga.

Kafukufuku wa masabata a 2 adapeza kuti zizindikiro zingapo za thanzi la mtima zimakula kwambiri mwa anyamata olemera kwambiri komanso olemera kwambiri omwe amamwa mowa wambiri wa shuga ndi ().

Kafukufuku wina wa achikulire athanzi adapeza kuti ngakhale kumwa pang'ono mpaka pang'ono kwa zakumwa zotsekemera kumapangitsa kusintha kosayenera kwa tinthu ta LDL komanso kuwonjezeka kwa cholembera chotupa cha CRP ().

Shuga wamadzimadzi amatha kukhala ovulaza makamaka kwa anthu omwe ali ndi insulin kukana kapena onenepa kwambiri.

Mu kafukufuku wa masabata 10 omwe adapereka 25% ya zopatsa mphamvu mu mawonekedwe a zakumwa za fructose, anthu onenepa kwambiri komanso onenepa kwambiri adawona kuwonjezeka kwa tinthu tating'ono tating'ono ta LDL ndi cholesterol oxidized. Zinthu izi zimatengedwa kuti ndizovuta zazikulu ().

Komabe, maphunziro okhudza zotsatira za fructose pa triglycerides ndi lipids yamagazi apereka zotsatira zosagwirizana ndipo ndi nkhani yotsutsana (,).

chidule Kugwiritsa ntchito ma calorie a shuga amadzimadzi kungayambitse kutupa, kukwera kwa triglycerides m'magazi, ndi kusintha kwa tinthu tating'ono ta LDL komwe kumawonjezera chiopsezo cha matenda amtima.

Ndi zochuluka bwanji?

Mukamamwa zakumwa zotsekemera kwambiri, m'pamenenso mumakhala ndi chiopsezo chachikulu cha matenda.

Mu kafukufuku yemwe adapereka pakati pa 0 ndi 25% ya zopatsa mphamvu kuchokera ku zakumwa za shuga, omwe ali mgulu la 25% anali ndi chiwopsezo chachikulu cha matenda kuposa gulu la 10% ().

Gulu la 0% lokhalo silinakumane ndi zotsatirapo zoyipa ().

Kafukufuku wina adapeza kuti kudya 6,5% ya zopatsa mphamvu muzakumwa zotsekemera kwa milungu itatu kumakhudza kwambiri thanzi komanso mawonekedwe a thupi mwa amuna athanzi ().

Pazakudya zopatsa mphamvu zama calorie 2200, zitha kukhala pafupifupi 143, kapena koloko imodzi patsiku.

Kuchuluka kwa shuga wamadzimadzi komwe kungathe kudyedwa popanda kubweretsa mavuto paumoyo kumasiyanasiyana munthu ndi munthu. Komabe, kuchepetsa madzi a zipatso kukhala ma ounces awiri (2 ml) patsiku ndikupewa zakumwa zina zokhala ndi shuga wowonjezera ndiye njira yabwino kwambiri.

chidule Kudya kwambiri shuga wamadzimadzi kumawononga thanzi lanu. Chepetsani kumwa madzi a zipatso mpaka ma ounces awiri (2 ml) patsiku ndikupewa zakumwa zokhala ndi shuga wowonjezera.

M'malo mwake ndimwe zotani

Madzi opanda kanthu ndi chakumwa chopatsa thanzi chomwe mungamwe. Komabe, kusinthana ndi zakumwa zomwe zimawonjezera kukoma kumakhala koyenera kwa anthu ambiri.

Nazi zina zopatsa thanzi m'malo mwa zakumwa za shuga ndi timadziti tazipatso:

• wamba kapena ndi kagawo ka mandimu kapena laimu
• tiyi wakuda kapena wobiriwira wozizira ndi mandimu
• iced herbal tiyi
• khofi wotentha kapena ayisiki ndi mkaka kapena zonona

Zambiri mwa zakumwazi zimakoma popanda kuwonjezera zotsekemera.

Komabe, ngati mukusintha kumwa zakumwa zotsekemera, mutha kuwona kuti ndizothandiza kugwiritsa ntchito.

Ponseponse, pali zakudya zambiri zathanzi komanso zokoma m'malo mwa zakumwa zotsekemera.

Kodi shuga woyengedwa ndi chiyani?