Mukudziwa kuti zakumwa zotsekemera sizothandiza pa thanzi lanu, makamaka ngati muli ndi matenda a shuga a mtundu wa 2. Koma nanga bwanji zakumwa za koloko kapena zakumwa zina zopanda shuga?
Kafufuzidwe ka Soda ndi Shuga
Kafukufuku wina wasonyeza kugwirizana pakati pa chakudya cha soda tsiku ndi tsiku komanso mtundu wa shuga 2. Komabe, aphungu adakalipobe ngati pali zifukwa ndi zotsatira pano kapena kungokhala gulu.
Mu kafukufuku wa 2009, olembawo adalimbikitsa kuti ndizo khalidwe lina lomwe lingagwirizane ndi kumwa mowa soda (ndiko kudya zakudya zina), ndiko chifukwa cholemerera, insulini kukana, ndi shuga. Uthenga womwewo wopita kunyumba unayankhidwa ndi kufufuza kwina.
Zakudya zabwino ndi soda * zitha kukhala ndi malo odyetsa shuga bwino kwambiri. Ngakhale kuti madzi akadakali chakumwa chosakaniza, nthawi zina soda sodawononge vuto lanu - ndipo zingakuthandizeni kukwaniritsa chilakolako chanu, ndikuthandizani kuti mupitirizebe kukonzekera.
Kodi Mumamwa Mowa Wochuluka Motani Tsiku Lililonse?
Kawirikawiri, ma oya 64 mpaka 80 a madzi (makapu 8 mpaka 10) tsiku ndizokwanira kwa anthu ambiri, kuphatikizapo mtundu 2 wa shuga. Nambala iyi imachokera payeso yambiri yokonza madzi akusowa. Zimaphatikizapo madzi omwe amapezeka mu chakudya (monga zipatso zatsopano), koma popeza kuti n'zovuta kuwerengera, makapu amadzi amadziwika kuti ndi omwe amapezeka.
Muyenera kufunsa dokotala ngati ali ndi madzi okwanira chifukwa zinthu zambiri zingakhudze zosowa zamadzimadzi - kuphatikizapo kumwa khofi, kulemera, ndi impso. Kuonjezera apo, pamene kutentha kapena mukuchita masewera olimbitsa thupi, mungafunike zambiri madzi. Ngati mumadzimva kuti muli ndi ludzu kwambiri kuti mumamwa madzi ambiri kuposa momwe mumalimbikitsira, kapena mumamva kuti ludzu lanu silikutheka, muyenera kukambirana ndi dokotala.
Njira Zina
Kachiwiri, chakumwa chabwino kwambiri chofikira ngati muli ndi matenda a shuga 2 mwina ndi madzi omveka. Koma ngati zimakuvutani kumwa makapu 8 a madzi ozimira tsiku, apa pali shuga , shuga ndi madzi omwe amathandiza kuti mukwaniritse cholinga chanu:
- Thirani madzi atsopano pakuwonjezera 1 kapena 2 magawo atsopano a zipatso, monga mandimu, laimu, lalanje, kapena zipatso zina za nyengo. Mumapeza chofunikira cha kukoma kopanda mafuta owonjezera kapena carbs.
- Gwiritsani ntchito paketi yosakaniza shuga m'madzi anu. Mapaketiwa alipo ambiri; Yang'anani zosankha zosiyanasiyana mu sitolo yogulitsira pafupi ndi zina zakumwa zakumwa zoledzeretsa. Onjezerani kawiri kuchuluka kwa madzi okwanira kwa madzi osangalatsa kwambiri kuposa kukoma kokometsera kotsekemera.
- Pangani tiyi yachitsulo yokhala ndi mavitamini omwe mumakhala ndi madzi otentha, ndipo kenako muwotche. Mukamagwiritsa ntchito thumba la tiyi lopaka zipatso kuti tiyi tiyi, mungathe kupeza kuti silikusowa kukoma kokwanira. Popanda kutchula, mudzakolola zina zowonjezera thanzi la tiyi.
- Kutumikira madzi okongola omwe amawoneka bwino m'magalasi a vinyo ndi chakudya chamadzulo.
Zakudya zakudya ndi zina zotsekemera zopanda shuga zimakupatsani njira zina zowonjezera chakudya. Ndi zakudya zaulere zomwe zingapangitse zosiyana ndi zakudya zanu popanda kusakaniza shuga.
Gwiritsani ntchito pamene mukusowa thandizo kuti mukwaniritse zolinga zanu za tsiku ndi tsiku, kapena ngati mukuchizira pamene dzino lanu likukuitanirani. Iwo sangayambitse shuga mu shuga la magazi ndipo ali abwino, aliyense-tsopano-ndi-ndiye njira kuti afikepo pamene madzi sangangoudule.
* Zakudya zotentha zopangidwa ndi US popereka chakudya cha soda komanso zakumwa zina zopanda shuga zakhala zikuvomerezedwa ndi FDA. Iwo sanapezedwe chifukwa cha zaumoyo ndipo angapereke kusintha kwachilombo cha shuga.
Zotsatira:
Nettleton, JA, et al. "Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakumayambiriro Chisamaliro cha shuga . 2009; 32 (4): 688.