8 Nhema Huru NezveShuga Isu Hatifanirwe Kudzidza

Zvemukati

• 1. 'Shuga yese shuga yakaipa.'
• 2. 'Zvishoma zvinogadzirwa kana shuga chaiyo zviri nani kwauri.'
• 3. 'Unofanira kucheka shuga kubva paupenyu hwako zvachose.'
• 4. 'Hazviiti kudzivirira shuga.'
• 5. 'Shuga irikurwara.'
• 6. 'Shuga mushonga uye muropa.'
• 7. 'Vanotsiva vasina shuga inzira yakanaka.'
• 8. 'Kudya chikafu chisina shuga kana chisina shuga kuchakubatsira kurasikirwa nemuviri.'
• Mukufunga kweshuga

Pane zvinhu zvishoma zvatinogona tese kutaura nezve shuga. Nhamba yekutanga, inonaka kwazvo. Uye nhamba yechipiri? Zviri chaizvo, zvinonyonganisa.

Kunyange isu tese tichigona kubvumirana kuti shuga haisi chaiyo chikafu chehutano, pane zvakawanda zvisirizvo pamusoro pekuti zvinotapira sei zvinhu zvinofanirwa kuve mune kwako kudya - kana zvachose. Semuenzaniso, mamwe marudzi eshuga ane hutano kupfuura mamwe? Uye kuchicheka chaiko kuchakuisa iwe munzira yekukurumidza kudzikira uremu, kurerutsa mburwa, kudzora mafungire ekuchinja, kana chero imwe nhamo yehutano?

Kunobuda, mhinduro dzinogona kunge dzisiri dzaunofunga. Hezvino tarisiro yezvinhu zvisere kunyangwe vanhu vane hutano-vanoziva vangasaziva nezve shuga - uye zvaunofanira kuziva nezvekuzvikomberedza mukudya kwako.

1. 'Shuga yese shuga yakaipa.'

Iwe ungangodaro wakanzwa kakawanda pamusoro pekuti isu tese tinofanira kunge tichidya sei shuga shoma. Asi zvinorehwa nenyanzvi ndezvekuti isu tinofanirwa kunge tichidya zvishoma akawedzera shuga. Ndiyo shuga yekuwedzera muzvikafu zvekuita kuti vanzwe kutapira (er) - seshuga tsvuku mune chokoreti chip makuki kana huchi hwaunodonhedza pa yoghurt yako.

Kuwedzera shuga kwakasiyana neshuga inoitika zvakasikwa mune zvimwe zvekudya, semuchero kana mukaka. Kune imwe, shuga yechisikigo inouya nepakeji yemavhitamini, zvicherwa, uye zvinovaka muviri zvinobatsira kugadzirisa zvimwe zvakashata zvine shuga, anotsanangura kudaro Georgiaie Fear, RD, munyori we "Lean Habits Yeupenyu Hwose Kuderedza uremu." Semuenzaniso, muchero une fiber inoita kuti muviri wedu unwe shuga zvishoma nezvishoma.

Kutora? Usatombo kunetseka nezvezvinhu zvakaita semuchero wakazara kana mukaka wakajeka (semukaka kana yogati isina shuga). Zvitubu zveshuga yakawedzerwa - mashupu, zvinwiwa zvine shuga, kana chikafu chakapakurwa - ndizvo zvinhu zvaunoda kuti utarise.

Shuga vs. SUGARIko kune zvakare chokwadi chekuti chikafu chine zvakasikwa zvichiitika
shuga inowanzo kuve zvishoma shuga
zvachose. Semuenzaniso, iwe unowana magiramu manomwe eshuga mukapu yemutsva
mastrawberry, asi magiramu gumi neshuga muhomwe yemichero yakasvibira-sitirobheri
tudyo.

2. 'Zvishoma zvinogadzirwa kana shuga chaiyo zviri nani kwauri.'

Ichokwadi kuti zvinotapira zvakagadziriswa zvishoma, seuchi kana mapira manyuchi, zvine zvakawanda zvinovaka muviri kupfuura zvakagadzirwa zvakanyanya, seshuga chena. Asi huwandu hweizvi zvinovaka muviri hudiki, saka pamwe hahuzove nekuyerwa pahutano hwako. Kumuviri wako, zvese sosi zvinowirirana.

Uyezve, izvi zvinotapira zvakasikwa hazviwane chero mhando yekurapa kwakakosha mumuviri wako. Iyo yekugaya nzira inodonhedza kwese sosi kwese kuita mashuga akareruka anonzi monosaccharides.

“Muviri wako hauzive kana wakabva mushuga yetafura, huchi, kana nekita yeagave. Inongoona monosaccharide shuga mamorekuru, "anotsanangura Amy Goodson, MS, RD. Uye zvese yeshuga aya anounza macalorie mana pagiramu, saka iwo ese ane hunhu hwakaenzana pahuremu hwako.

3. 'Unofanira kucheka shuga kubva paupenyu hwako zvachose.'

Iwe haufanire kucheka shuga yakawedzerwa kubva muhupenyu hwako zvachose. Masangano ehutano akasiyana ane mazano akasiyana pamusoro pehuwandu hweshuga iwe unofanirwa kuzvimisikidza pazuva. Asi vese vanobvumirana kuti pane nzvimbo yeimwe shuga mune kudya kunovaka muviri.

Vanotaura kuti munhu mukuru anodya zviuru zviviri macalorie pazuva anofanira kunge aine masipunji ari pasi pe12.5, kana magiramu 50, eshuga yakawedzerwa zuva nezuva. (Iyo ingangoita huwandu hwayo mu16-ounce cola.) Asi iyo American Heart Association inoti vakadzi vanofanirwa kunge vane isingasviki 6 mashupuni (25 gramu), uye varume vanofanirwa kunge vane isingasviki 9 mashupuni (36 gramu) pazuva.

Pakupedzisira, muviri wako hauna kudiwa shuga. Saka kuve nezvishoma kuri nani, anodaro Kutya. Izvo hazvireve kuti iwe haugone kuve nechero zvachose, zvakadaro. Izvo zvese ndezve - iwe wakazvifungidzira - moderation.

4. 'Hazviiti kudzivirira shuga.'

Kuputika kwevaAmerica vanodya shuga yakawanda kupfuura zvavanofanira, sekureva kweU.S. Dietary Guidelines. Hauna chokwadi kana iwe uri mumwe wavo? Edza kutema chikafu chako chekudya muchirongwa chekutevera chikafu kwemazuva mashoma. Izvo zvinogona kukupa iwe pfungwa yekuti yakawanda sei zvinhu zvinotapira zvauri kunyatso kudya uye kuti zvive nyore kudya shoma yakawedzerwa shuga.

Kana iwe uri kuzviwedzeredza, kucheka kumashure hakufanirwe kuve kunorwadza. Panzvimbo yekupika kubva pane zvaunofarira zvinotapira, edza kuva nezvikamu zvidiki. "Mushure mezvose, kune hafu yemagiramu akawanda eshuga muhafu yekapu yeice cream kana ichienzaniswa nekapu yakazara," Kutya kunodaro.

Ramba uine ziso pane zvakapetwa chikafu, futi. Zvinhu zvakaita sechingwa, yogati yakavhenganiswa, zviyo, uye kunyange madomasi muto zvinogona kuva neshuga yakawedzera kupfuura yaungatarisira. Saka teerera mavara ezvekudya uye utarise sarudzo dzinozokubatsira kuti ugare mukati meganho wezuva nezuva weshuga.

5. 'Shuga irikurwara.'

Pamwe wakanzwa kuti kudya shuga kunokupa chirwere chemwoyo, cheAlzheimer, kana gomarara. Asi kudya shuga zvine mwero hakusi kuzoveura makore kubva pahupenyu hwako. Chidzidzo chakatevera vanhu vakuru vanopfuura mazana matatu nemakumi matatu kweanopfuura makore gumi chakaona kuti yaiwedzera shuga yekushandisa yaive kwete yakabatana nenjodzi yakawedzera yekufa.

Chero bedzi iwe usingawedzeri.

Nepo huwandu hwakati wandei hweshuga husingaite senge hunokuvadza, kuva nezvakawanda kunogona kukuisa panjodzi yekuwana huremu. Asi saka zvinogona kuva nezvakawanda zvembatatisi machizi, yakawandisa chizi, kana kunyangwe yakawandisa brown mupunga.

"Yakawandisa macalorie muzvikafu zvedu, kusanganisira izvo zvinobva mushuga, zvinobatsira mukuwedzera huremu, izvo zvinogona kukonzeresa kufutisa uye mukana wekutanga kwechirwere chisingaperi," anotsanangura Kris Sollid, RD, director mukuru wezvekudyidzana kwekudyidzana kweInternational Food Information Council Foundation.

Chinokosha? Kuzvibata pachako kune donut mangwanani eSvondo hakukuvadze. Asi kana iwe uchiziva kuti zvinokukurudzira kuti udye madhonnutsu akati wandei uye ndokutumira iwe pamusoro peyako yemazuva ese koriori, ungangoda kubuda pachena. Nenzira imwecheteyo, usashandise chokwadi ichi kumanikidza mumwe munhu kuti adye shuga iye asingade.

6. 'Shuga mushonga uye muropa.'

"Kufananidza shuga nezvinodhaka zvekushungurudza inzira yakapfupika," anodaro Giuseppe Gangarossa, PhD, wePLOS. Nyanzvi dzinoziva kuti kudya shuga iyo inosangana nemanzwiro emufaro uye mubairo. Nzira dzinopindirana dzinogona kuburitsa mhedzisiro yakafanana nekushandisa zvinhu, asi izvo hazviite kuti vapinde muropa semishonga, anotsanangura Ali Webster, RD, PhD, director director wezvekudyidzana kwekudyidzana kweInternational Food Information Council Foundation.

Saka nei vamwe vanhu vachiwana kumhanya kwakadai kana vachidya zvinotapira zvine shuga uye vachinzwa sekunge vanoda gadziriro yenguva dzose kuti varege kupunzika? Kudya izvo zvinotapira kunokonzera kuti shuga yako yeropa isvetuke uye nekukurumidza kudonha, izvo zvinogona kukusiya iwe wakaneta uye uine musoro. "Izvi zvinowanzo siya vanhu vachitsvaga shuga yakawanda yekudzikamisa shuga yavo yeropa uye kuvabatsira kuti vanzwe zviri nani," Goodson anotsanangura.

Iko kuenzanisa kweshuga nemishonga zvinoramba zvichikakavadzana. Ongororo ichangoburwa yeEuropean Journal of Nutrition yakawana humbowo hushoma hwekutsigira pfungwa yekuti shuga inotova nemishonga, yakaita semushonga. Scientific American yakatiwo kushandura nharaunda yedu yechikafu kunogona kubatsira kudzikisira zvishuwo izvi. Nekugara wakazvipira kunzvenga mashuga akawedzerwa pamba, semabiko emangwanani, zviyo zvinokurumidza, kana ma yogurti akatakurwa, unogona kuwana zvishuwo zvishoma zvemaswiti kana uchihodha kunze.

Pakushandisa izwi kupindwa muropaVanhu vanogona kushuga shuga, asi hazvigone pakati nepakati
munhu ndizvo akapindwa muropa. Kupindwa muropa ndeye
hutano hwakakomba hwakanangana neshanduko chaidzo dzehuropi dzinoita kuti zviome
kuti vanhu varege kushandiswa kwemushonga. Kusaenzanisa kuenzanisa shuga nezvinodhaka kunoita kuti kuve nyore kupindwa muropa.

7. 'Vanotsiva vasina shuga inzira yakanaka.'

Zvinogona kunge zvichiedza kutengesa chikafu cheshuga kune izvo zvakagadzirwa neakaderera- kana asina-koriori zvinotapira, senge chikafu chesoda kana shuga-isina makuki. Asi kugadzira swap iyoyo kunogona kudzoka uye hazvigone kuve hutano.

Kushandiswa kwezvinotapira senge aspartame, saccharin, uye sucralose zvakabatana nehuremu fuma, kwete kuonda, maererano nekuongororwa kweongororo makumi matatu nenomwe dzakaburitswa muCanada Medical Association Journal. Uyezve, ivo vakasungwa kune yakanyanya njodzi yekuwedzera kweropa, rudzi rwechipiri chirwere cheshuga, metabolic syndrome, chirwere chemwoyo, uye sitiroko.

Nyanzvi dzichiri hadzinzwisise zvizere kuti mhando idzi dzezvinotapira dzinokanganisa sei muviri. Asi humbowo hunokwidziridzwa hunoratidza kuti vanogona kukanganisa simba pashuga yeropa, zvoita kuti zviome kuchengetedza chishuwo chako kutarisa, uye kunyangadza nematumbu ako mabhakitiriya. Uye izvo zvinhu zvinogona kukuisa panjodzi yekufutisa uye nehukama hwakanangana nematambudziko.

8. 'Kudya chikafu chisina shuga kana chisina shuga kuchakubatsira kurasikirwa nemuviri.'

Chokwadi, kudzikisira kudya kwako shuga kunogona kukubatsira kuti usvike pakurema kurasika zvinangwa. Asi chete kana iwe uchifungawo nezve yako yakazara koriori yekudyiwa. "Zviri nyore kwazvo kuchinjanisa chikafu cheshuga kune zvimwe zvekudya izvo zvinonyatso kutakura akawanda macalorie, izvo zvinogona kutungamira mukuwedzera huremu," Anodaro Kutya, achiratidza kuti kudya kwakaderera- kana kusina shuga hakugone kuvimbisa kurasikirwa.

Mune mamwe mazwi, kuva nekai mazana matanhatu-calorie uye soseji yemangwanani sangweji pane yako yakajairwa mazana matatu-macalori mbiya yeshuga yezviyo hakuzokudzosere iwe mune rako rakaonda jean, kunyangwe kana sangweji yakadzika kwazvo mushuga.

Chii chichabatsira? Kusarudza mavhezheni asina kutapira ezvikafu zvaunowanzodya, senge yogati yakajeka pane vanilla, Kutya kunokurudzira. Uye kana iwe usingakwanise kuwana chinotsiviwa chakanaka? Zvishoma nezvishoma cheka kumashure pauwandu hweshuga iwe yaunowedzera kuzvikafu senge oatmeal, kofi, kana smoothies.

Mukufunga kweshuga

Shuga hachisi chikafu chehutano, asi zvakare hachisi huturu hwakaipa iyo dzimwe nguva inogadzirwa kuve. Nepo vazhinji vedu tichigona kumira kuti tiwane zvishoma zvacho, zvakanaka chaizvo kuva nezvishoma. Saka enda mberi uye unakirwe neapo neapo zvinotapira zvinonaka - pasina divi re mhosva.

Marygrace Taylor munyori wezvehutano uye wehutano ane basa rakaonekwa muParade, Kudzivirira, Redbook, Glamour, Hutano hwevakadzi, nevamwe. Shanyira iye pa marygracetaylor.com.