N’chifukwa chiyani anthu amagula maswiti?

Chifukwa chiyani anthu amagula maswiti? (Bokosi la maswiti)

 Shuga, chakudya chosavuta chomwe chimapereka mphamvu mwachangu kwa thupi, chimakhala muzakudya zambiri ndi zakumwa zomwe timadya tsiku lililonse-kuchokera ku zipatso, ndiwo zamasamba ndi mkaka, mpaka maswiti, makeke ndi zokometsera zina.

Lindsay Malone (Bokosi la maswiti)

Zikondwerero monga Tsiku la National Pie (Jan. 23) lomwe ladziwika posachedwapa (Jan. 23) ndi Tsiku la Keke Yadziko Lonse la Chokoleti (Jan. 27) limatipempha kuti tizisangalala—koma n’chiyani chimatichititsa kukhumba zakudya za shuga?

 Kuti mumvetsetse bwino momwe shuga amakhudzira thupi ndi malingaliro, The Daily idalankhula ndi Lindsay Malone, mlangizi mu dipatimenti ya Nutrition ku Case Western Reserve University.

Werengani kuti mudziwe zambiri.(Bokosi la maswiti)

1. Kodi zokometsera zimachita bwanji ndi shuga m'thupi? Kodi ndi zinthu ziti zomwe zimapangitsa kuti anthu azilakalaka zakudya zotsekemera?

Muli ndi zolandilira mkamwa mwanu ndi m'matumbo zomwe zimayankha maswiti. Zolandilira zolawa izi zimatumiza chidziwitso kudzera m'mitsempha yolumikizana (kapena minyewa ya mitsempha) kupita kumadera ena muubongo omwe amakhudzidwa ndi kukoma. Pali mitundu inayi ya maselo olandirira kukoma kuti azindikire zotsekemera, umami, zowawa ndi zowawasa.

Zakudya zomwe zimalimbikitsa dongosolo la mphotho muubongo wanu, monga shuga ndi zakudya zina zomwe zimawonjezera shuga m'magazi anu, zimatha kuyambitsa zilakolako. Zakudya zomwe zimakhala ndi hyperpalatable (zomwe zimakhala zokoma, zamchere, zotsekemera komanso zosavuta kudya) zingayambitsenso mahomoni omwe amathandizira kulakalaka-monga insulini, dopamine, ghrelin ndi leptin.

2. Kodi ubongo umagwira ntchito yotani pa chisangalalo chokhudzana ndi kudya zakudya zotsekemera, ndipo izi zimathandizira bwanji kuti munthu azilakalaka zakudya zotsekemera kwambiri?(Bokosi la maswiti)

Dongosolo lanu lapakati la minyewa limalumikizana kwambiri ndi kugaya kwanu. Maselo ena olandirira kukoma amapezekanso m'matumbo mwanu, ndiye mukamadya zakudya zotsekemera komanso shuga wambiri m'magazi ubongo wanu umati: "Izi nzabwino, ndimakonda izi. Pitirizani kuchita izi.”

Ndife olimba kuti tipeze mphamvu mwachangu ngati pangakhale njala kapena tikufuna mphamvu zowonjezera kuti tithawe mnyumba yoyaka moto kapena nyalugwe. Majini athu sanasinthike mwachangu ngati chilengedwe chathu. Timapanganso mayanjano ndi zakudya zomwe zimakulitsa zilakolako. Ganizirani za donut ndi khofi yanu yam'mawa. Ngati ichi ndi chizoloŵezi chanu chokhazikika, sizosadabwitsa kuti mumafuna donut nthawi iliyonse mukamamwa khofi. Ubongo wanu ukuwona khofi ndikuyamba kudabwa komwe donut ili.

3. Kodi zina mwa ubwino ndi kuopsa kwa kumwa shuga ndi ziti?(Bokosi la maswiti)

Shuga ikhoza kukhala yothandiza pamasewera, masewera olimbitsa thupi, othamanga ndi zina. Zisanachitike, kulimbitsa thupi molimbika kapena mpikisano, magwero osavuta kugayidwa a shuga amatha kukhala othandiza. Adzapereka mafuta ofulumira kwa minofu popanda kuchepetsa chimbudzi. Uchi, madzi a mapulo, zipatso zouma, ndi zipatso zopanda ulusi wambiri (monga nthochi ndi mphesa) zingathandize pa izi.

Mavuto okhudzana ndi kudya shuga amakulitsidwa ndi kusachita masewera olimbitsa thupi. Shuga wowonjezera, shuga wowonjezera ndi zakudya zina zosavuta monga ufa woyera ndi madzi a 100% zimagwirizanitsidwa ndi matenda a mano, matenda a metabolic, kutupa, hyperglycemia (kapena shuga wambiri), shuga, insulini kukana, kunenepa kwambiri, kunenepa kwambiri, matenda a mtima, komanso Alzheimer's. matenda. Nthawi zina, ubale umakhala woyambitsa; nthawi zina, ndi gawo limodzi la zinthu zomwe zimatsogolera ku matenda.

4. Kodi tingatani kuti tikhale ndi ubale wabwino ndi zakudya zotsekemera podya moganizira?(Bokosi la maswiti)

Malangizo ena akuphatikizapo kudya pang'onopang'ono, kutafuna bwino komanso kusangalatsa chakudya chathu. Ndikofunikiranso kukhala ndi chidwi ndi chakudya chathu momwe tingathere - kaya kudzera m'munda, kukonzekera chakudya, kugula zinthu kapena kuphika ndi kuphika. Kudzipangira tokha chakudya kumatipangitsa kulamulira shuga omwe timadya.

5. Pankhani ya kudziletsa, kodi tingachite chiyani kuti tithetse bwino chilakolako cha shuga?(Bokosi la maswiti)

Pali njira zinayi zomwe ndikupangira kuti muchepetse kudalira shuga:

 Idyani zathunthu, zosasinthidwa pang'ono. Voliyumu, fiber ndi mapuloteni zimathandizira kuchepetsa kuchuluka kwa insulin komanso kulakalaka chakudya.

Chotsani magwero owonjezera a shuga. Lekani kuwonjezera shuga, manyuchi, zotsekemera zopanga ku zakudya. Werengani zolemba ndikusankha zinthu zopanda shuga. Izi nthawi zambiri zimaphatikizapo zakumwa, kirimu cha khofi, spaghetti msuzi ndi zokometsera.

Imwani kwambiri zakumwa zopanda zotsekemera monga madzi, seltzer, tiyi wa zitsamba ndi khofi.

Khalani otakataka ndikukhalabe ndi thupi labwino, monga mafuta am'thupi ndi minyewa yamafuta mosiyanasiyana. Minofu imagwiritsa ntchito shuga wozungulira m'magazi ndipo imathandizira kuthana ndi kukana kwa insulin. Zotsatira zake ndikuwongolera bwino shuga wamagazi ndi ma spikes ochepa komanso ma dips.