Kuki abantu bagura bombo?

Kuki abantu bagura bombo? (Agasanduku)

 Isukari, karubone yoroheje itanga isoko yihuse yingufu z'umubiri, iri mubiribwa n'ibinyobwa byinshi tunywa burimunsi - uhereye ku mbuto, imboga n'ibikomoka ku mata, kugeza kuri bombo, imigati n'ibindi byokurya.

Lindsay Malone (Agasanduku)

Iminsi mikuru nk'umunsi w'icyayi wa Pie uherutse kumenyekana (23 Mutarama) n'umunsi w'igihugu cya shokora ya shokora (27 Mutarama) iraduhamagarira kurya amenyo yacu meza - ariko ni iki kidutera kwifuza ibiryo by'isukari?

 Kugira ngo twumve neza ingaruka z'umubiri n'iz'isukari, The Daily yaganiriye na Lindsay Malone, umwarimu mu ishami ry'imirire muri kaminuza ya Case Western Reserve University.

Soma kugirango wige byinshi. (Agasanduku)

1. Nigute uburyohe bwokwitabira isukari mumubiri? Ni ibihe bintu bigira uruhare ku bantu bafite irari ry'ibiryo birimo isukari?

Ufite uburyohe bwakirwa mumunwa no munda byakira ibiryohereye. Ibi byakira uburyohe bwohereza amakuru binyuze mumyumvire ya afferent fibre (cyangwa fibre nervice) ahantu runaka mubwonko bugira uruhare muburyo bwo kumva uburyohe. Hariho ubwoko bune bwimyanya myakura kugirango tumenye uburyohe, umami, umururazi kandi usharira.

Ibiryo bitera gahunda yo guhemba mu bwonko bwawe, nk'isukari n'ibindi biribwa bitera isukari mu maraso, birashobora kugutera kwifuza. Ibiribwa birenze urugero (ibyo biryoshye, umunyu, amavuta kandi byoroshye kurya) birashobora kandi gutera imisemburo itera kwifuza-nka insuline, dopamine, ghrelin na leptine.

2. Ni uruhe ruhare ubwonko bugira mu byishimo bifitanye isano no kurya ibiryo biryoshye, kandi ni gute ibyo bigira uruhare mu kwifuza kuvura ibiryo byinshi?(Agasanduku)

Sisitemu yo hagati yawe ihuza cyane inzira yawe igogora. Utugingo ngengabuzima tumwe na tumwe na two tuba mu nda yawe, iyo rero urya ibiryo biryoshye kandi ukagira isukari mu maraso ubwonko bwawe bugira buti: "ibi ni byiza, nkunda ibi. Komeza gukora ibi. ”

Dufite imbaraga zo gushaka ingufu byihuse mugihe habaye inzara cyangwa dukeneye imbaraga zinyongera kugirango tujye mu nyubako yaka cyangwa ingwe. Ingirabuzimafatizo zacu ntizigeze zihinduka vuba nkibidukikije. Dushiraho kandi amashyirahamwe hamwe nibiryo byongera irari. Tekereza ku nkunga ya kawa yawe ya mugitondo. Niba iyi ari ingeso yawe isanzwe, ntabwo bitangaje kuba wifuza impano igihe cyose ufite ikawa. Ubwonko bwawe bubona ikawa ugatangira kwibaza aho donut iri.

3. Ni izihe nyungu zimwe zishobora guteza akaga?(Agasanduku)

Isukari irashobora kuba ingirakamaro muri siporo, imyitozo ngororamubiri, siporo n'ibindi. Mbere y'ibirori, imyitozo ikomeye cyangwa amarushanwa, byoroshye-gusya amasukari bishobora kuza bikenewe. Bazatanga amavuta yihuse kumitsi badatinze igogorwa. Ubuki, umutobe mwiza wa maple, imbuto zumye, n'imbuto za fibre nkeya (nk'imineke n'inzabibu) birashobora gufasha muri ibi.

Ibibazo bifitanye isano no gufata isukari byiyongera no kudakora kumubiri. Isukari irenze, isukari yiyongereye hamwe nandi mavuta yoroshye ya karubone nka ifu yera n umutobe 100% bifitanye isano na karitsiye y amenyo, syndrome de metabolike, inflammation, hyperglycemia (cyangwa isukari nyinshi mu maraso), diyabete, kurwanya insuline, umubyibuho ukabije, umubyibuho ukabije, indwara z'umutima, ndetse na Alzheimer indwara. Rimwe na rimwe, umubano ni impamvu; bindi bihe, nikintu kimwe mumatsinda yibintu biganisha ku ndwara.

4. Nigute dushobora guteza imbere umubano mwiza nibiryo byiza binyuze mubitekerezaho?(Agasanduku)

Zimwe mu nama zirimo kurya buhoro, guhekenya neza no kuryoha ibiryo byacu. Ni ngombwa kandi kugira uruhare mu biryo byacu uko bishoboka kose - haba mu busitani, gutegura ifunguro, guhaha cyangwa guteka no guteka. Gukora ibiryo byacu bidushira kugenzura isukari turya.

5. Kubijyanye no kugereranya, twokora iki kugirango turusheho kugenzura irari ry'isukari?(Agasanduku)

Hano hari ingamba enye nsaba kugabanya gushingira ku isukari:

 Kurya ibiryo byuzuye, bitunganijwe neza. Umubare, fibre na proteyine birashobora kugabanya kugabanya insuline no kwifuza ibiryo.

Kurandura amasoko yongeyeho isukari. Reka kongeramo isukari, sirupe, ibijumba bya artile mubiribwa. Soma ibirango uhitemo ibicuruzwa utongeyeho isukari. Mubisanzwe harimo ibinyobwa, ikawa, isosi ya spaghetti hamwe nibisobanuro.

Kunywa ahanini ibinyobwa bidasembuye nk'amazi, seltzer, icyayi kibisi n'ikawa.

Komeza gukora kandi ugumane umubiri mwiza, nkibinure byumubiri hamwe n imitsi muburyo bwiza. Imitsi ikoresha isukari yamaraso ikwirakwiza kandi ifasha kurwanya insuline. Igisubizo cyanyuma nibyiza kugenzura isukari yamaraso hamwe na spike nkeya no kwibiza.