6 Nzira Dzakawedzerwa Shuga Iri Kukora

Zvemukati

• 1. Yakakwirira mumakoriori asina chinhu
• 2. Inokanganisa shuga yeropa uye mahormone mazinga
• 3. Chikafu chakakwira mushuga yakawedzerwa chinowanzove chisina kuzadza
• 4. Anopa chikafu chine utano
• 5. Zvinogona kukonzera kuti uwedzere kudya
• 6. Yakabatanidzwa kufutisa uye chirwere chisingaperi
• Chinokosha

Maitiro mazhinji edhayeti uye ehupenyu anogona kutungamira mukuwedzera huremu uye nekukonzera kuti uise mafuta emuviri akawandisa.

Kudya chikafu chine mashuga akawedzerwa, akadai seaya anowanikwa muzvinwiwa zvinotapira, zvihwitsi, zvinhu zvakabikwa, uye zviyo zvine shuga, ndizvo zvinobatsira mukuwedzera huremu nehutano husingaperi, kusanganisira kufutisa, chirwere chemwoyo, uye chirwere cheshuga (,).

Nzira idzo dzakawedzera kudya kweshuga dzinotungamira mukuwedzera huremu uye nekuwedzera mafuta emuviri dzakaomarara uye dzinosanganisira zvinhu zvakawanda.

Heano matanhatu zvikonzero nei akawedzera shuga ari fattening.

1. Yakakwirira mumakoriori asina chinhu

Yakawedzerwa shuga zvihwitsi zvinotapira zvinowedzerwa kuzvikafu nezvinwiwa kunatsiridza kuravira. Mamwe marudzi akajairika anosanganisira fructose, sirasi yechibage, nzimbe shuga, uye agave.

Shuga yakawandisa inogona kukukonzera kurongedza pahuremu nekuti yakawandisa macalorie uku uchipa mashoma mamwe mauturu.

Semuenzaniso, 2 mashupuni (30 ml) echinotapira chibage chinotapira chine 120 macalorie - chete kubva ku carbs ().

Mashuga akawedzerwa anowanzo kunzi macalorie asina chinhu, sezvo iwo ari mashoma macalorie asi asina mavitamini sevitamini, zvicherwa, mapuroteni, mafuta, uye faibha, izvo zvinoda kuti muviri wako ushande zvakanaka ().

Uyezve, zvekudya uye zvinwiwa izvo zvinowanzo zvine zvakawanda zvakawedzerwa shuga, senge ice cream, zviwitsi, soda, uye makuki, zvinowanzo kuve zvinotakurirwa nemakoriyori zvakare.

Kunyangwe kushandisa hushoma hweshuga yakawedzerwa kungangokonzeresa kuwana huremu, kugara uchidya chikafu chine mashuga akawedzerwa kunogona kukonzera kuti uwane mafuta emuviri akawandisa nekukurumidza uye zvakanyanya.

Pfupiso Yakawedzera shuga sosi yemakoriori asina chinhu uye inopa zvishoma maererano nehutano. Chikafu chakapfuma mushuga yakawedzerwa chinowanzove chakakwira mumacalorie, izvo zvinogona kukonzera kurema.

2. Inokanganisa shuga yeropa uye mahormone mazinga

Zvinonyatso kuzivikanwa kuti kudya zvine shuga zvakanyanya kunokwidza yako mashuga eropa.

Kunyangwe kunakirwa nechikafu chinotapira kashoma zvisingaite kukuvadza hutano, kunwa kwezuva nezuva kwehuwandu hweshuga yakawedzerwa kunogona kutungamira mukusingaperi mashuga eropa eropa.

Yakareba yakasimudzwa shuga yeropa - inozivikanwa sehyperglycemia - inogona kukonzera kukuvadza kwakanyanya kumuviri wako, kusanganisira kuwedzera uremu ().

Imwe nzira hyperglycemia inotungamira mukuwedzera huremu ndeyekusimudzira insulin kudzivisa.

Insulin ihormone inogadzirwa nepancreas yako inofambisa shuga kubva muropa rako kuenda mumasero, uko kwainogona kushandiswa simba. Insulin inobatanidzwawo mukuchengetedza simba, ichiudza maseru ako nguva yekuchengetera simba semafuta kana glycogen, fomu yekuchengetedza shuga.

Insulin kuramba ndiko kana maseru ako akamira kupindura zvakanaka kune insulini, iyo inotungamira kune yakakwira shuga uye insulin mazinga.

Yakakwira shuga yeropa inokanganisa zvakajairika maseru mashandiro uye inosimudzira kuzvimba, izvo zvinowedzera insulin kusagadzikana, kuenderera neiyi inoparadza kutenderera (,)

Kunyangwe maseru achishora insulin mukukanganiswa kweshuga muropa, anoramba achiteerera kune iro basa rehomoni mukuchengetedza mafuta, zvichireva kuti mafuta ekuchengetedza anowedzerwa. Ichi chiitiko chinozivikanwa sekusarudza insulin kusagadzikana (,).

Ichi ndicho chikonzero insulin kushorwa uye shuga yakakwira muropa inosanganisirwa nekuwedzera kwemafuta emuviri - kunyanya mudumbu nzvimbo (,).

Pamusoro pezvo, huwandu hweshuga yeropa uye insulin kudzivirira inokanganisa leptin, iyo hormone inoita basa rakakura mukugadzirisa simba - kusanganisira koriori yekudyiwa uye kupisa - uye mafuta ekuchengetedza. Leptin inoderedza nzara uye inobatsira kudzikisa kudya ().

Saizvozvowo, kudya kweshuga yepamusoro kwakabatana ne leptin kuramba, izvo zvinowedzera kudya uye zvinopa kuremerwa uye mafuta emuviri akawandisa ().

Pfupiso Kudya-shuga yakawanda kunobatsira mukuwedzera kweshuga yeropa, insulin kuramba, uye leptin kuramba - zvese izvi zvine hukama nekurema uye kuwandisa kwemafuta emuviri.

3. Chikafu chakakwira mushuga yakawedzerwa chinowanzove chisina kuzadza

Kudya uye zvinwiwa zvakazara neshuga yakawedzerwa, senge makeke, makuki, ice cream, zviwitsi, uye soda, zvinowanzove zvakaderera kana kushomeka zvakakwana muprotein, zvinovaka muviri zvakakosha mukutonga kweshuga muropa iyo inosimudzira manzwiro ekuzara.

Muchokwadi, protein ndiyo inonyanya kuzadza macronutrient. Inoita izvi nekudzora kugaya, kuchengetedza mashuga eropa akasimba, nekugadzirisa mahormone enzara ().

Semuenzaniso, mapuroteni anobatsira kudzikisa huwandu hweghrelin, hormone inotyaira kudya uye inowedzera koriori yekudya ().

Zvakare, kudya mapuroteni kunomutsa kugadzirwa kwepeptide YY (PYY) uye glucagon-senge peptide 1 (GLP-1), mahormone ane hukama nemanzwiro ekuzara ayo anobatsira kudzora kudya kwechikafu ().

Kudya chikafu chakazara mu carbs - kunyanya yakanatswa carbs yakakwira mushuga yakawedzerwa - asi yakaderera mumapuroteni inogona kukanganisa kuzara uye inogona kutungamira pakurema nekukonzera kuti iwe udye zvakanyanya pane zvinotevera kudya mukati mezuva rese (,,).

Chikafu chepamusoro-shuga zvakare chinowanzo kuve chakadzika mu fiber, chikafu chinokwanisa kuwedzera manzwiro ekuzara uye kudzikisira chishuwo - kunyangwe hachisi chakanyanya seprotein ().

Pfupiso Zvikafu zvine shuga yakawanda uye zvinwiwa zvinowanzove zvakaderera mumapuroteni uye faibha, zvinovaka muviri izvo zvakakosha kuti urambe uchinzwa uzere uye uchigutsikana.

4. Anopa chikafu chine utano

Kana kuwanda kwekudya kwako kuchikomberedza chikafu chakakwira mushuga yakawedzerwa, mikana uri kurasikirwa nezvakakosha zvinovaka muviri.

Mapuroteni, mafuta ane hutano, faibha, mavitamini, uye zvicherwa zvese zvinovaka muviri zvinowanikwa muzvakakwana, zvinovaka muviri izvo muviri wako unoda kuti ushande zvakanaka uye ugare uine hutano. Vanowanzo shayikwa mune zvigadzirwa zvine shuga.

Pamusoro pezvo, chikafu chakanatswa uye zvinwiwa izvo zvine shuga yakawanda yakawedzerwa hazvina macomputer anobatsira senge antioxidants, ayo akaiswa muzvikafu zvakaita semafuta emuorivhi, nzungu, bhinzi, mazai emazai, uye miriwo ine michero yakajeka uye michero (,).

Maantioxidants anobatsira kuchengetedza maseru ako kubva mukukuvara kunokonzerwa neakanyanya kuita mamorekuru anonzi mahara radicals.

Kushushikana nekushushikana - kusaenzana pakati peantioxidants uye mahara radicals - kwakabatanidzwa kune akasiyana mamiriro asingagumi mamiriro, senge chirwere chemoyo uye mamwe kanzira ().

Zvisingashamisi, kudya kwakanyanya mushuga yakawedzerwa kunowedzera mukana wako wehosha dzakafanana dzekusingaperi dzakabatana nekushushikana kweiyo oxidative, pamwe nenjodzi yekuneta uye kuwedzera uremu (,,,,).

Kudya chikafu chakazara mushuga yakawedzerwa kunodzora chikafu-chakafuma, chikafu chine hutano semuriwo, michero, mapuroteni, uye mafuta ane hutano - izvo zvinogona kukanganisa huremu hwako uye hutano hwakazara.

Pfupiso Wakawedzera shuga kubvisa chikafu chine hutano, kunogona kutungamira mukuwedzera huremu, uye kuwedzera mukana wako wehutano husingaperi hwehosha yemoyo.

5. Zvinogona kukonzera kuti uwedzere kudya

Kudya zvakawandisa shuga - kunyanya chikafu chakapfuma mune imwe mhando yeshuga inonzi fructose - inogona kuwedzera zvakanyanya huwandu hwenzara-inosimudzira mahormone ghrelin ichidzikira nhanho dzekuda-kudzvinyirira hormone peptide YY (PYY) ().

Fructose inogona zvakare kuwedzera chishuwo nekukanganisa chikamu chehuropi hwako chinonzi hypothalamus. Iyo hypothalamus inoitisa mabasa mazhinji, kusanganisira kudya kwechikafu, macalorie akapiswa, pamwe necarb uye mafuta metabolism ().

Zvidzidzo zvezvipfuwo zvinoratidza kuti fructose inokanganisa masystem mu hypothalamus yako, ichiwedzera huwandu hwenzara-inosimudzira mauropeptides - mamorekuru ayo anotaurirana, achikonzera zviitiko zvehuropi - uku uchidzikisa kuzara kwemasaini ().

Uyezve, muviri wako wakatemerwa kushuvira kutapira. Muchokwadi, tsvagiridzo inoratidza kuti kunwa shuga kunotungamirwa nemufaro unobva mukuravira kunotapira kwezvinwiwa zvine shuga uye chikafu.

Zvidzidzo zvinoratidza kuti chikafu chinotapira chinogonesa zvimwe zvikamu zvehuropi hwako izvo zvinokonzeresa mafaro uye mubairo, izvo zvinogona kukurudzira kuda kwako chikafu chinotapira (,).

Pamusoro pezvo, shuga inogona kuwedzera chishuwo chako chekudya zvinonaka kwazvo, zvine macalorie.

Chidzidzo chevanhu gumi nevapfumbamwe chakawana kuti kunwa maunzi gumi (300 ml) yechinwiwa cheshuga kwakatungamira mukuwedzera mhinduro kumifananidzo yeakoriori yakawanda, zvinonaka chikafu senge makuki uye pizza uye nemazinga akaderera eanodzvinyirira mahormone GLP-1, achienzaniswa kune placebo ().

Nekudaro, kukanganisa kweshuga pamahormone uye chiitiko chehuropi kunogona kuwedzera chishuwo chako chekutapira-kunonaka chikafu uye kunogona kukurudzira kudya zvakanyanya - izvo zvinogona kutungamira mukuwedzera huremu ().

Pfupiso Shuga inokanganisa chishuwo-chinodzora mahormone uye mubairo nzvimbo muuropi hwako, izvo zvinogona kuwedzera chishuwo chekudya zvinonaka uye zvichikonzera kuti udye zvakanyanya.

6. Yakabatanidzwa kufutisa uye chirwere chisingaperi

Ongororo dzakawanda dzakabatanidza kudya kwakanyanya kweshuga yakawedzerwa kuwedzera uremu uye mamiriro asingaperi, sekufutisa, chirwere chemwoyo, uye chirwere cheshuga.

Mhedzisiro iyi yakaonekwa kune vese vakuru nevana.

Ongororo ichangoburwa yeongororo makumi matatu muvanhu vanopfuura mazana maviri nemakumi maviri nevaviri vakawana musangano wakakosha pakati pezvishuga-zvinotapira zvinwiwa uye kufutisa ().

Zviverengero zvidzidzo zvinobatanidza zvine shuga uye zvinwiwa kune huremu kuwana munzvimbo dzakasiyana, kusanganisira vakadzi vane nhumbu nevechidiki (,,).

Kumwe kufunda mu6,929 vana kwakaratidza kuti avo vari pakati pemazera e6 ne10 vakadya mashuga akawedzera vaive nemafuta emuviri zvakanyanya kudarika vana vanodya shuga shoma yakawedzerwa ().

Zvidzidzo zvinoratidza kuti kudya kwakanyanya mushuga yakawedzerwa kunogona kuwedzera njodzi yako yemamiriro ehutano husingaperi zvakare.

Muchidzidzo chevanhu mune vanhu vanopfuura makumi masere nemakumi masere, njodzi yekufa nechirwere chemoyo yaive yakapetwa kaviri zvakapetwa kune avo vanodya makumi maviri neshanu muzana kana anopfuura emakoriori ezuva nezuva kubva pashuga yakawedzerwa, zvichienzaniswa nevaya vanodya isingasviki gumi muzana yemakori kubva akawedzera shuga ().

Zvakare, shuga yakawedzerwa inosanganisirwa zvakanyanya nekuwedzera kwehosha yemoyo muvana kuburikidza nebasa rayo mukusimudza mafuta emuviri, cholesterol, uye triglyceride mazinga - ese akakosha njodzi mitezo yechirwere chemwoyo ().

Shuwa-zvinotapira zvinwiwa zvinosanganisirwa pamwe nekuvandudzwa kwerudzi rwechipiri chirwere cheshuga muvakuru (,,).

Uyezve, kuwedzerwa shuga kushandiswa kunogona kuwedzera njodzi yako yekuora mwoyo, mamiriro anogona kukurudzira kuwedzera uremu (,).

Pfupiso Kudya yakawanda yakawedzerwa shuga kunogona kukonzera kuwedzera uye kuwedzera zvakanyanya njodzi yako yezvisingaperi mamiriro sekufutisa, chirwere chemwoyo, uye chirwere cheshuga.

Chinokosha

Kupindira nemahormone ako, kuwedzera nzara, uye kubvisa chikafu chine hutano inongova dzimwe dzenzira idzo dzakawedzera shuga dzinogona kutungamira mukuwedzera huremu.

Kunze kwekukonzera kuti iwe uwedzere mafuta emuviri akawandisa, kudya shuga yakawedzerwa yakawandisa kunogona kuwedzera zvakanyanya njodzi yako yezvisingaperi mamiriro, sekufutisa, chirwere chemwoyo, uye chirwere cheshuga.

Kana iwe uchida kudzikisa mashuga akawedzerwa mukudya kwako kuti urege kuwedzera uremu uye nekuvandudza hutano hwako hwese, edza mashoma mashoma emazano akareruka akanyorwa muchinyorwa chino kuti ubatsire kurova tsika yako yeshuga zvakanaka.