Zaka zaposachedwapa asayansi atsimikiza kuti pamene ana amadya shuga wochuluka kwambiri, amatha kuvulaza kwambiri kusiyana ndi cavities . Tsopano tikudziwa kuti chakudya chowonjezera cha shuga chimakhudzidwa ndi matenda oopsa , matenda a magazi , shuga , kunenepa kwambiri, komanso kuopsa kwa matenda a mtima .
Ngakhale mavuto omwe amabwera chifukwa cha shuga amakhudza aliyense, makamaka makamaka pa ana.
Zakudya zambiri zogulitsidwa kwa ana zimawoneka kuti zanyamula shuga wowonjezera, ndipo pafupifupi tsiku ndi tsiku kumwa shuga ndi kosavuta kwambiri kwa ana. Panopa akukhulupirira kuti shuga ndizochititsa kuti ana azikhala olemera kwambiri, ndipo zikutheka kuti ndizochepa pazoopsa za mtundu wa shuga wa mtundu wa 2 umene tikuwonekeratu achinyamata ndi achinyamata. (Osati kale kwambiri mtundu wa shuga wa 2 sunayambe wamuwoneratu pamaso pa zaka za pakati.)
Chifukwa cha kuchuluka kwa matenda a mtima kwa achinyamata ndi achinyamata, akatswiri akuchenjeza kuti tikukumana ndi mliri wa matenda a mtima msanga. Zakudya zowonjezera m'madyerero a ana mosakayikira zikusewera gawo lalikulu pano.
American Heart Association Zokambirana
Mu August 2016, katswiri wodziwika bwino woikidwa ndi American Heart Association (AHA) adafalitsa sayansi yamutu wakuti "Kuwonjezera Sugars ndi Matenda a Mitsempha mwa Ana." Pulojekitiyi inakambiranso mfundo zonse za sayansi zokhudzana ndi zotsatira za shuga zowonjezera ana, ndondomeko zolimba za momwe shuga yowonjezera ingapitirire ndi ana popanda kuwonjezereka mtima wawo pamtima.
Zomwe anapeza ziyenera kukhala zovuta kwa makolo ambiri.
AHA asayansi akuvomereza kuti palibe ana a sukulu omwe ali ndi zaka zosachepera ziwiri. Kwa ana omwe ali awiri kapena kuposerapo, shuga zowonjezera ziyenera kukhala zochepa mpaka 25g pa tsiku (pafupifupi masipuni 6 kapena makilogalamu 100 patsiku). Mavutowa ndi osachepera gawo limodzi mwa magawo atatu aliwonse omwe amadya shuga wambiri omwe amadya ndi ana lero.
Chifukwa cha zakudya zomwe makolo akumadzulo amazipatsa ana awo, kutsatira zotsatirazi zidzasintha. Tiyeni tione zomwe AHA zikutanthawuza ndi "shuga wowonjezera," chifukwa gulu la AHA linatsimikizira kuti shuga yowonjezera ndi yoipa kwa ana, ndipo ndi zakudya ziti zomwe tiyenera kuzipewa popatsa ana zakudya zabwino.
Zimene Muyenera Kudziwa Zokhudza Shuga
Mitundu ya shuga. "Shuga" ndilo mawu omwe amagwiritsidwa ntchito posonyeza mitundu yambiri yazakumwa zabwino, zochepa. Sopo zosavuta, kapena monosaccharides, zimaphatikizapo shuga (yotchedwanso dextrose), fructose, ndi galactose. Mu shuga mwachilengedwe, otchedwa disaccharides, shuga awiri ophweka amakhala pamodzi. Table shuga (kuchokera mu nzimbe kapena shuga la beet) ndi disaccharide sucrose, yomwe imakhala ndi shuga komanso fructose pamodzi. Lactose (yomwe imapezeka mkaka) ndi shuga komanso galactose.
Kuyambira m'ma 1970 mafuta a chimanga a fructose athandiza mitundu yambiri ya shuga yogwiritsidwa ntchito mu zakudya zowonongeka, chifukwa ndi zotchipa kupanga. Mafuta a chimanga cha fructose ndi chimanga cha chimanga chomwe chasinthidwa kuti chitembenuzire mtundu wina wa shuga kuti fructose. Fructose ndi lokoma kwambiri monosaccharide, motero amawunika popanga chakudya. Ngakhale ambiri amanena kuti mankhwala otentha a fructose ndi ovuta kwambiri kuposa thanzi ena owonjezera, umboni wovomerezeka wakuti izi ndizosowa.
Zipatso zonse za fructose ndi shuga, mwachitsanzo, zili ndi shuga ndi fructose, komanso zambiri.
Zakudya zowonjezera zimatanthauzidwa ngati mitundu yonse ya shuga yowonjezeredwa monga zosakaniza zokonzedwa ndikukonzekera zakudya, ndi shuga zowonjezedwa ku zakudya patebulo.
Sukari mwachibadwa ndi shuga omwe amapezeka mwachilengedwe monga zigawo za chakudya, monga shuga amapezeka mu zipatso, masamba, ndi mkaka. Tikamadya shuga mwachilengedwe, timapezeranso zakudya zambiri zomwe zimafunikira pamoyo wathu. Zakudya zina zowonjezera, zimangokhala zowonjezera zowonjezera (kapena "zopanda kanthu" zopatsa mphamvu), zomwe zingapangitse chakudya kukhala chokoma, koma osapereka zakudya zina zowonjezera.
Sukari mwachibadwa amadya ngati gawo la chakudya choyenera; shuga wowonjezera sichifunikira kwenikweni kuwona zakudya. AHA sayansi yokhudza sayansi imayankhula zokhudzana ndi shuga zokha.
Kodi Chimachitika Ndi Chiyani Tikamadya Shuga?
Ma disaccharides amathyoledwa m'matumbo kumagulu awo a monosaccharide-kawirikawiri kuti azikhala ndi shuga ndi fructose. Pambuyo pa kuyamwa, shuga ndi fructose zimatengedwa ku chiwindi ndi malo osindikizidwa. Kutupa kwa pakhomo kumatulutsa mpweya wotsekemera, womwe umapangitsa kuti shuga isatengeke ndi minofu ndi mafuta, ndipo amachititsa mafuta kukhala ndi ma asidi m'thupi. Mosiyana ndi zimenezi, fructose siimachititsa kuti thupi liziyenda mobisa. M'malo mwake, fructose pachiwindi imayambitsa kupanga mafuta othetsera mafuta .
Asayansi ena adanena kuti ngakhale kumwa mowa kwambiri kumayambitsa kunenepa kwambiri, kumwa mopitirira muyeso kwa fructose kumabweretsa chiopsezo chachikulu cha matenda a atherosclerosis . Komabe, pakadali pano kusiyana kwakukulu pa zomwe zimatanthauza kudya glucose vs. fructose ndikulingalira kwambiri. Kuwonjezera apo, pogwiritsa ntchito njira yeniyeni, tikamadya zakudya zamadzulo zomwe zimakhala ndi shuga wochuluka, tikupeza zambiri za monosaccharides.
Kodi zotsatirapo za shuga owonjezeredwa ana?
Zakudya zowonjezera mu zakudya zimakhala ndi zotsatira zovuta kwambiri, makamaka kwa ana. Izi zikuphatikizapo:
- Kunenepa kwambiri. Kuwonjezeka kwa mankhwala a shuga wowonjezereka kwagwirizana kwambiri ndi kunenepa kwambiri kwa ana a mibadwo yonse. Kuyamba kwa shuga wowonjezera (asanakwanitse zaka ziwiri) kumawoneka kuti ndi chinthu choipa kwambiri, ndipo amaneneratu kwambiri kunenepa kwambiri ndi zaka zisanu ndi chimodzi.
- Kuthamanga kwa magazi . Maphunziro a Epidemiological amasonyeza kuti kumwa kwa shuga wambiri kumagwirizanitsidwa ndi matenda oopsa kwambiri kwa ana aang'ono. Mayesero a zachipatala asonyeza kuti, makamaka, fructose ingestion yowonjezereka ikugwirizana ndi kuwonjezeka kwa magazi kwa ana ndi achinyamata.
- Kusokonezeka kwa magazi. Kafukufuku wambiri wasonyeza kuti ana omwe amadya shuga zambiri zowonjezera akhala akukweza mafuta a triglyceride , ndipo amachepetsanso mpweya wa cholesterol wa HDL ("wabwino" cholesterol). Zindikirani, ichi ndi chitsanzo chomwecho cha chidziwitso chodziwika chomwe chiri chowonekera mu prediabetes . Kuwonjezera apo, ndi chitsanzo chomwe nthawi zambiri chimatsagana ndi tizilombo tating'onoting'ono ta LDL cholesterol . Mchitidwe "wa poizoni" uwu wa matenda a dyslipidemia wagwirizana kwambiri ndi chiopsezo chowonjezereka cha matenda a atherosclerosis.
- Pre-shuga ya shuga ndi mtundu wa shuga 2. Anthu ambiri amakhulupirira kuti kumwa mowa wochulukirapo kwa ana kumawonjezera chiopsezo cha matenda a shuga ndi mtundu wa shuga 2, kuyambira ali mwana. Kafukufuku wawonetsetsa kuti ana omwe ali olemera kwambiri, omwe amadya shuga amawoneka ndi insulini kukana (chomwe chimayambitsa matenda a shuga ndi mtundu wa shuga 2).
Umboni wochuluka wa umboni umasonyeza kuti zotsatira zoipazi kuchokera ku shuga wowonjezera ndi "zokhudzana ndi mlingo." Ndichokuti, kuchuluka kwa chiwerengero cha makoswe a mwana tsiku ndi tsiku omwe amachokera ku shuga wowonjezera, kumakhala koopsa kwa mtima.
Kodi Ndi Zakudya Ziti Zimene Ziyenera Kupewa?
Bungwe la AHA la sayansi likuwunikira momveka bwino kuti, mwachizolowezi, chakudya chamadzulo chakumadzulo, chitsimikizo chofunika kwambiri cha shuga wochuluka kwa ana ndi "shuga-zotsekemera," kapena SSBs. Ma SSB amaphatikizapo ma sodas, zakumwa zosautsa zipatso, zakumwa za masewera, ndi zakumwa zozizwitsa. Pamene zakumwa izi zikufufuzidwa ndi akatswiri okhudzana ndi zakudya, amapezeka kuti ali ndi madzi komanso shuga, komanso akuphwanya pang'ono mankhwala ena omwe amapereka zonunkhira ndi mtundu.
SSB ndizowonetseratu za "zoperewera zopanda kanthu," komanso chifukwa chakuti ma calories amaperekedwa ndi kuchuluka kwa shuga ndi fructose, zimakhudza mavuto onse omwe tawawonapo. Choipa kwambiri, pali umboni wakuti pamene shuga yowonjezera imabwera kuchokera ku zakumwa kusiyana ndi chakudya cholimba, pali vuto linalake loperewera-kotero zoperewera zopanda kanthu zimatha.
Ana ambiri amapeza chiwerengero chodabwitsa cha kudya kwawo kwa tsiku ndi tsiku kuchokera ku SSBs. Ngati bungwe la akatswiri a AHA silikukakamiza china chirichonse, likugogomezera kuti makolo ayenera kuwononga kwambiri, ndipo makamaka kuchotsa, SSBs ku zakudya za ana awo.
Kuwonjezera pa SSBs, zakudya zowonongeka zomwe mazira a "shuga" kapena (otchuka kwambiri) a high-fructose ali olembedwa pamakalata a zakudya ayenera kupewa. Mafuta, masamu, makeke, makeke, zakudya zambiri zam'mawa, mkate ndi maffin nthawi zambiri zimagwera m'gulu ili.
Chidule
Kuwonjezera shuga, gawo lodziwika bwino la zakudya zomwe mwana amadya masiku ano, sawonjezera kufunika kwa zakudya za ana athu, koma zingapangitse mwamphamvu kuopsa kwawo kuti azikhala ndi mtima wa msana komanso kukwapula msanga.
Monga makolo, tikuyembekezera mwachidwi kuti, ngati tidakalamba ndi kutayika, ana athu 40 adzatipatsa zina zabwino zomwe zingathandize kuti ukalamba ukhale wolephereka. Ife sitikukonzekera kuti tipeze zosiyana-zomwe ife tidzapemphedwa kuti tisamalire ana athu 40-atatha kukhala olumala kwamuyaya ndi matenda asanatengeke mtima. Ngati tifuna kupeŵa zotsatirazi zosasangalatsa, tifunikira kuphunzitsa ana athu makhalidwe abwino pakadali pano.
Pofuna kuthandiza ana athu kupeŵa kunenepa kwambiri, kuthamanga kwa magazi, matenda osokoneza bongo, matenda a shuga, ndi matenda asanatengeke mtima, tifunika kuonetsetsa kuti amachotsa shuga wambiri mwa zakudya zawo, makamaka zakumwa za shuga. Njira yabwino yokwaniritsira izi ndizomwe mungapeze moyo wa banja lonse, ndikukonzanso kusintha kuti mukhale ndi moyo wa munthu aliyense, kuphatikizapo chakudya chopatsa thanzi kwa banja lonse.
> Chitsime:
> Vos MB, Kaar JL, Welsh JA, et al. Msuzi Wowonjezera ndi Matenda a Mitsempha Zowopsa kwa Ana-Sayansi Yochokera ku American Heart Association. Kuthamanga 2016; Vol 134, Issue 8. Yofalitsidwa pa intaneti pa: http://circ.ahajournals.org/content/early/2016/08/22/CIR.0000000000000439 (August 25, 2016).