Kudya Kwemazuva ese kweShuga - Yakawanda Sei Shuwa Iwe yaunofanira Kudya Nezuva?

Zvemukati

• Wakawedzera Mashuga vs Natural Mashuga - Musiyano Mukuru
• Shuga Kunwa Kwakanyanya Zvakanyanya
• Ndezvipi Zvakachengeteka Mari Yeshuga Kudya Nezuva?
• Ko Kana Iwe Ukafutisa kana Kufutisa?
• Kana Iwe Wakapindwa Muropa neShuga, Pamwe Unofanira Kuzvidzivirira Zvizere
• Maitiro Ekuderedza Mashuga mune Zvako Zvokudya
• Ko Zvakadii neShuga mune Zvikafu zvakagadziriswa?
• Icho Chinokosha

Yakawedzera shuga ndicho chinhu chimwe chete chakaipisisa mukudya kwemazuva ano.

Inopa macalorie asina akawedzera zvinovaka muviri uye anogona kukuvadza yako metabolism mukufamba kwenguva.

Kudya shuga yakawandisa kwakabatana nekuwedzera uremu nezvirwere zvakasiyana sekufutisa, mhando 2 chirwere cheshuga uye chirwere chemwoyo.

Asi zvakadini zvakanyanya? Unogona here kudya zvishoma zveshuga zuva rega rega pasina kukuvara, kana iwe unofanirwa kuzvidzivirira zvakanyanya sezvinobvira?

Wakawedzera Mashuga vs Natural Mashuga - Musiyano Mukuru

Izvo zvakakosha kuti uite musiyano pakati peashuga akawedzerwa neshuga izvo zvinoitika zvakasikwa muzvikafu semichero nemiriwo.

Izvi ndizvo zvine hutano chikafu chine mvura, faibha uye zvakasiyana micronutrients. Mashuga anongoitika zviripo akanyatsonaka, asi zvakafanana hazvishande kune yakawedzera shuga.

Yakawedzerwa shuga ndicho chinhu chikuru muswiti uye izere nezvakawanda zvakagadziriswa chikafu, senge zvinwiwa zvinwiwa uye zvigadzirwa zvakabikwa.

Mashuga akawedzerwa anowanikwa kazhinji ishuga yetafura yenguva dzose (sucrose) uye soro-fructose chibage sosi.

Kana iwe uchida kudzikira uremu uye kugadzirisa hutano hwako, iwe unofanirwa kuita zvaunogona kudzivirira chikafu chine shuga yakawedzerwa.

Pfupiso Shuga inowedzerwa kuzvikafu zvakagadziriswa yakanyanyisa kupfuura shuga yechisikigo muzvikafu zvese semichero nemiriwo.

Shuga Kunwa Kwakanyanya Zvakanyanya

Muna 2008, vanhu muUS vaidya mapaundi anopfuura makumi matanhatu (28 kg) yeshuga yakawedzerwa pagore - uye izvi hazvisanganise majusi emichero ().

Ivhareji yekudyiwa yaive 76.7 gramu pazuva, iyo yakaenzana nemashupuni 19 kana 306 macalorie.

Sekureva kwechidzidzo ichi, kunwa shuga kwakadzika nezvikamu makumi maviri nezviviri kubva muzana mugore ra2000 na2008, kunyanya nekuti vanhu vakanwa zvishomashoma zvine shuga.

Nekudaro, izvozvi zviyero zvekutora zvichiri nenzira zvakanyanya kukwirira uye pamwe hazvina kuchinja kubva ipapo. Muna 2012, avhareji yekudyiwa kwevakuru yaive magiramu 77 pazuva ().

Kuwedzera kweshuga kunwiwa kwakabatana nekufutisa, mhando 2 chirwere cheshuga, chirwere chemoyo, mamwe kanzira, kuora kwemeno, isina-doro mafuta mafuta chiropa chirwere uye zvimwe zvakawanda (3,,,).

Pfupiso Kunyanyisa kunwa shuga kunowanzoitika. Yakave yakabatanidzwa nezvirwere zvakasiyana siyana zvehupenyu, zvinosanganisira kufutisa, mhando 2 chirwere cheshuga uye chirwere chemwoyo.

Ndezvipi Zvakachengeteka Mari Yeshuga Kudya Nezuva?

Nehurombo, hapana mhinduro yakapusa kumubvunzo uyu. Vamwe vanhu vanogona kudya shuga yakawanda pasina kukuvara, nepo vamwe vachifanira kuzvidzivirira zvakanyanya sezvinobvira.

Zvinoenderana neAmerican Heart Association (AHA), huwandu hwakawanda hweshuga yawakawedzera yaunofanira kudya pazuva ():

• Varume: 150 macalori pazuva (37.5 gramu kana 9 mashupuni)
• Vakadzi: 100 macalori pazuva (25 gramu kana 6 mashupuni)

Kuisa izvo mumaonero, imwe 12-oz can yeCoke ine 140 macalorie kubva pashuga, nepo yakajairwa-saizi maSnickers bar ine zana nemakumi matanhatu macalorie kubva pashuga.

Mukupesana, marongero ezvekudya eUS anokurudzira vanhu kuti varegedze kudya kwavo kusvika pasi pegumi muzana yezvavanodya zuva nezuva. Kune munhu anodya zviuru zviviri macalorie pazuva, izvi zvingaenzana magiramu makumi mashanu eshuga, kana anenge gumi nemaviri mashupuni ().

Kana iwe uine hutano, wakaonda uye uchishanda, izvi zvinoita kunge zvine mwero zviyero. Iwe unogona kunge uchipisa izvi zvidiki zvehuga pasina ivo kukukonzera chero kukuvara.

Asi zvakakosha kuti uzive kuti hapana chikonzero chekuwedzera shuga mukudya. Zvishoma zvaunodya, unove noutano hwakanaka.

Pfupiso IAmerican Heart Association inopa zano varume kuti vasatore anopfuura zana nemakumi mashanu macalorie kubva pashuga yakawedzerwa pazuva uye vakadzi vasapfuure zana macalorie.

Ko Kana Iwe Ukafutisa kana Kufutisa?

Kana iwe uri kufutisa, kufutisa kana chirwere cheshuga, unofanirwa kumbodzivirira shuga zvakanyanya sezvinobvira.

Muchiitiko ichocho, haufanire kunge uri kudya shuga mazuva ese, zvakanyanya senge kamwe pasvondo kana kamwe chete pavhiki mbiri (kunyanya).

Asi kana iwe uchida kuve wakagwinya sezvinobvira, haufanire kunge uri kudya chikafu chine shuga chakawedzerwa kwavari.

Zvinwiwa zvinotapira, zvinhu zvakabikwa uye chikafu chakagadzirwa hachina nzvimbo mukudya kwemumwe munhu akafutisa.

Namatira kune chaicho, chisina-chinongedzo chikafu uye dzivirira zvakagadziriswa chikafu zvine shuga yakawanda uye yakanatswa makabhohaidhiretsi.

Pfupiso Kufutisa kana kufutisa vanhu vanofanirwa kudzivirira kudya shuga yakawedzerwa zuva rega rega. Kana zvichibvira, zvingave zvakanaka kudzivirira shuga yakawedzerwa.

Kana Iwe Wakapindwa Muropa neShuga, Pamwe Unofanira Kuzvidzivirira Zvizere

Zvokudya zvisina tsarukano zvinomutsa nzvimbo dzakafanana muuropi semushonga wekushungurudza ().

Neichi chikonzero, shuga inogona kukonzeresa vanhu kutadza kutonga pamusoro pekushandisa kwavo.

Izvozvo zvakati, shuga haifaniri kunge inopindwa muropa semishonga yekushandisa zvisina kufanira, uye "shuga kusvuta" inofanira kunge iri nyore nyore kukunda.

Kana iwe uine nhoroondo yekunyanyisa kudya, kutadza pakuisa mitemo pamusoro pekudya kwako (sekubiridzira kudya kana mazuva) uye kukundikana kwakadzokororwa ne "zvese zvine mwero" nzira, saka pamwe iwe wapindwa muropa.

Nenzira imwechete iyo munhu anosvuta anoda kudzivirira fodya zvachose, munhu akapindwa muropa neshuga anoda kudzivirira shuga zvachose.

Kuzadza zvachose ndiyo chete nzira yakavimbika yevanodhakwa vechokwadi kukunda kwavo kupindwa muropa.

Pfupiso Kana iwe uchinzwa kunge uri kupindwa muropa neshuga yakawedzerwa, iwe unofanirwa kufunga nezve kuzvidzivirira zvachose.

Maitiro Ekuderedza Mashuga mune Zvako Zvokudya

Dzivisa izvi zvekudya, kuitira kukosha:

1. Zvinwiwa zvinotapira: Shuwa-zvinotapira zvinwiwa hazvina hutano. Iwe unofanirwa kudzivirira izvi senge hosha.
2. Michero yemichero: Michero yemichero ine huwandu hwakaenzana hweshuga sezvidhakwa! Sarudza michero yakazara pane muto wemichero.
3. Candies uye zviwitsi: Iwe unofanirwa kudzora zvakanyanya kudyiwa kwesweets.
4. Zvinhu zvakabikwa: Cookies, makeke, nezvimwewo Izvi zvinowanzove zvakanyanya mushuga uye yakanatswa makabhohaidhiretsi.
5. Zvibereko zvakagadzirwa mumashira: Sarudza michero mitsva panzvimbo.
6. Yakaderera-mafuta kana chikafu chekudya: Chikafu chakabviswa mafuta kubva kwavari chinowanzove chakanyanya mushuga.

Inwa mvura pachinzvimbo chesoda kana majusi uye usawedzere shuga mukofi yako kana tii.

Panzvimbo yeshuga mumarepepe, unogona kuyedza zvinhu zvakaita sesinamoni, nutmeg, almond extract, vanilla, ginger kana ndimu.

Ingove unogadzira uye uwane mapikicha online. Iwe unogona kudya akasiyana siyana asingagumi ezvishamiso chikafu kunyangwe iwe ukabvisa zvese shuga kubva pane chako chikafu.

Chinhu chechisikigo, zero-koriori imwe nzira kune shuga ndeye stevia.

Pfupiso Deredza kudyiwa kweshuga yako nekudzikamisa zvinwiwa, muto wemichero, zviwitsi, uye zvinhu zvakabikwa.

Ko Zvakadii neShuga mune Zvikafu zvakagadziriswa?

Nzira yakanakisa yekudzora pashuga ndeye kungorega kudya zvakagadzirwa uye kugutsa zino rako rinotapira nemichero panzvimbo.

Maitiro aya haadi masvomhu, kuverenga macalorie kana kunyanyisa kuverenga zvinyorwa zvekudya nguva dzese.

Nekudaro, kana iwe uchinge usingakwanise kunamatira kune zvisina kugadzirwa zvekudya nekuda kwezvikonzero zvemari, saka heano mamwe matipi ekuti ungaita sei sarudzo dzakanaka:

• Ziva kuti shuga ine mazita mazhinji. Izvi zvinosanganisira shuga, sucrose, high-fructose chibage manyuchi (HFCS), muto wenzimbe usina mvura, fructose, glucose, dextrose, manyuchi, nzimbe shuga, mbishi shuga, chibage manyuchi uye zvakawanda.
• Kana chikafu chakaputirwa chine shuga muzvinhu zvitatu zvekutanga, zvidzivise.
• Kana chikafu chakapakurwa chine mhando inopfuura imwe yeshuga, dzivisa.
• Ziva kuti zvimwe zvekudya zvine shuga yakawanda zvinowanzo kunzi zvine hutano zvinowira muchikamu chimwe chete. Izvi zvinosanganisira agave, uchi, organic nzimbe shuga uye coconut shuga.

Yambiro: UNOFANIRA kuverenga zvinyorwa zvekudya! Kunyangwe chikafu chakavanzika se "chikafu chehutano" chinogona kutakurwa neshuga yakawedzerwa.

Pfupiso Kana iwe ukadya zvakagadziriswa, zvakapetwa chikafu, kudzivirira zvese zvakawedzerwa shuga zvinogona kunge zvakaoma. Ita shuwa yekuverenga mavara uye uzive kuti vagadziri vechikafu vanowanzovanza shuga yakawedzerwa vachishandisa mamwe mazita.

Icho Chinokosha

Pakupera kwezuva, zvakakosha kuti uone shuga inotora yakakunakira iwe.

Vamwe vanhu vanogona kubata shoma yeshuga mukudya kwavo, nepo kune vamwe kunokonzeresa, kudya zvakanyanya, kuwedzera huremu nekukurumidza chirwere.

Wese munhu akasarudzika uye iwe unofanirwa kuona kuti chii chinoshanda kwauri.