Mukati
1. Chii chinonzi shuga?
Shuga inowanwa nyore nyore kugaya kabohydrate chigadzirwa icho zvakare sosi yekukurumidza simba. Zvinounza mamwe matambudziko pane zvakanaka, asi zvinogona kunetsa kune vazhinji kuti vasiye.
Sezvaunoziva, shuga inoshandiswa pakavanda mune zvekudya sema enhancers ekuravira kwezvikafu zvakasiyana.
2. Kukuvadza kwekushandisa zvakanyanya shuga.
Kukuvadza kweshuga nhasi kuri pachena uye kunoratidzwa nezvakawanda zvidzidzo zvesainzi.
Kukuvadza kukuru kweshuga kumuviri, ndizvozvo, izvo zvirwere zvinomutsa. Chirwere cheshuga, kufutisa, chirwere chemwoyo…
Naizvozvo, hazvitombokurudzirwa kuti upfuure kunwiwa kwezuva nezuva kweshuga.
Nyanzvi dzeAmerican biologist dzakafananidza kupindwa muropa kwakanyanya nemaswiti nekudhakwa, nekuti zvese izvi zvinodhaka zvinosanganisira huwandu hwezvirwere zvisingaperi.
Nekudaro, iwe haufanire kubvisa zvachose shuga kubva mukudya - inovandudza uropi uye inodikanwa kuti muviri ushande zvizere. Imhandoi yeshuga ichakurukurwa - ini ndichakuudza kumberi.
3. Chiyero cheshuga yekushandisa pazuva yemunhu.
Hazvibviri kupindura mubvunzo mubvunzo - ndeipi yakachengeteka chiyero cheshuga yekushandisa pazuva yemunhu. Zvinoenderana nenhamba yakakura yezvinhu: zera, huremu, murume kana mukadzi, hosha zviripo uye nezvimwe zvakawanda.
Zvinoenderana neongororo yakaitwa neAmerican Heart Association, kudya kwemazuva ese kwemunhu ane hutano uye anoshingairira mashupuni mapfumbamwe eshuga evarume uye mashupuni matanhatu evakadzi. Aya manhamba anosanganisira akawedzera mashuga uye zvimwe zvinotapira izvo zvinopedzisira zvave muzvikafu zvako pane zvaunofunga (semuenzaniso, paunowedzera shuga tii kana kofi) kana kuwedzerwa ipapo nemugadziri.
Kune vanhu vakafutisa uye vane chirwere cheshuga, kushandiswa kwezvikafu zvine shuga yakawedzerwa uye chero zvinotapira zvinofanirwa kurambidzwa kana kuchengetwa padiki. Iri boka revanhu rinogona kuwana shuga yavo kubva kuzvikafu zvine hutano zvine mashuga echisikigo, semuenzaniso, kubva kumichero nemiriwo. Asi izvi hazvireve kuti mashandisiro avo anokwanisika muhuwandu husingaverengeki.
Nekudaro, munhu akagwinya anofanirwawo kudya zvimwe zvekudya zvizere, achizvisarudzira pamusoro peshuga yakawedzerwa kana chikafu chakagadzirwa nemaindasitiri.
Paavhareji, munhuwo zvake anodya anenge maspuni 17 eshuga pazuva. Uye kwete zvakananga, asi kuburikidza neakatengwa sosi, sugary carbonated drinks, soseji, soups pakarepo, yoghurts nezvimwe zvigadzirwa. Uhu huwandu hweshuga pazuva huzere nematambudziko mazhinji ehutano.
MuEurope, shuga inoshandiswa nevanhu vakuru inosiyana nyika nenyika. Uye inoverengera, semuenzaniso, 7-8% yeiyo yakazara koriori inodyiwa muHungary neNorway, inosvika 16-17% muSpain neUK. Pakati pevana, kunwa kwakakwira - 12% muDenmark, Slovenia, Sweden uye ingangoita 25% muPortugal.
Ehe, vanogara mumaguta vanodya shuga yakawanda kupfuura vanogara kumaruwa. Zvinoenderana neazvino kurudziro kubva kuWorld Health Organisation, iwe unofanirwa kudzikisa kudya kwako kwe "shuga yemahara" (kana kuwedzera shuga) kusvika pasi pegumi muzana muzana yezuva nezuva simba rako rekudya. Kuderedza kusvika pasi pe10% pazuva (iyo yakaenzana angangoita 5 gramu kana 25 mashupuni) ichavandudza hutano hwako.
Kukuvadza kukuru kunokonzerwa nezvimwiwa zvine shuga, nekuti zvinotakura shuga kuburikidza nemuviri nekukurumidza.
4. Maitiro ekudzora kumashure pakudya shuga. Chii chekutsiva.
Asi ko kana iwe usingakwanise kudzikisira yako yekudyiwa shuga kune iyo yezuva nezuva inokurudzirwa huwandu? Zvibvunze wega mubvunzo: wanyatsogadzirira here kuzvipira "kuuranda hwehuga", uye, uchiisa panjodzi yako panjodzi, unopa mafaro echinguvana? Kana zvisiri, ndinokurudzira kuti uzvikweve pamwe chete uye utange kushandura maitiro ako kune izvo zvaunodya izvozvi.
- Kuti uderedze kudya kwako shuga, edza iyo 10-day detox diet. Pakati pemazuva ano, iwe unofanirwa kusiya zvese zvekudya zvine shuga, uye panguva imwechete zvigadzirwa zvemukaka uye gluten. Izvi zvichakubatsira kuchenesa muviri wako uye kubvisa kupindwa muropa.
- Shuga yako yaunodya inowanzo kuuya kune chinogamuchirwa dhinomineta kana iwe ukarara zvakakwana. Kutsvagurudza kunoratidza kuti kusawana kurara kwakakwana kwemaawa maviri chete kunokonzeresa zvishuwo zvekukurumidza makabhohaidhiretsi. Kurara zvakakwana kuchaita kuti shuwa yeshuga ive nyore kukunda. Kana tisingavate zvakakwana, tinoedza kutsiva kushomeka kwesimba uye tinongo tsvaga chikafu. Nekuda kweizvozvo, tinowedzera kudya uye kuwedzera uremu, izvo zvisingabatsire chero munhu.
- Pasina kupokana, hupenyu hwedu nhasi hwakazara nekushushikana. Izvi zvinozara nenyaya yekuti padanho recortisol mumuviri wedu rinokwira, zvichikonzera kushomeka kwenzara. Neraki, pane mhinduro, uye iri nyore. Masayendisiti anopa kuraira kwekudzidzira nzira yekufema yakadzika. Pedza maminetsi mashoma kufema zvakadzika, uye yakakosha tsinga - iyo "vagus" tsinga - inochinja nzira yemetabolism maitiro. Panzvimbo pekuumbwa kwemafuta akaiswa padumbu, anotanga kuapisa, uye izvi ndizvo chaizvo zvaunoda.
Shuga, mabhenefiti uye zvinokuvadza izvo zvinofanirwa kunyatsonzwisiswa nemunhu wemazuva ano, hazvifanirwe kuve mushonga. Zvese zvinhu zvakanaka zvine mwero, uye kushandiswa kweichi chisina kuchengetedzeka chigadzirwa zvakatonyanya kudaro.
Related Videos
Tarisa vhidhiyo pamusoro peshuga yakawanda yaunogona kudya pazuva: https: //www.youtube.com/watch? v = F-qWz1TZdIc