Mukadya chakumwa chokoma chogulidwa m'sitolo, chidutswa cha keke, kapena chokhwasula-khwasula chokoma, kodi mumaganiza kuti, "O, izi ndi zodzaza ndi shuga ... ndiwonjezera kunenepa"? Makamaka masiku ano, mukamva dzina lakuti "Fructose," anthu ambiri amaganiza kuti ichi ndiye chifukwa chachikulu cha kunenepa kwambiri. Ndiye, kodi fructose iyi, yomwe imapezekanso mu zipatso, ndi yoipa kwambiri pa matupi athu? Lero, tiyeni tikambirane za zomwe zili zoona kapena ayi munkhaniyi.
Choyamba, kodi fructose ndi chiyani?
Mwachidule, fructose ndi mtundu wa shuga. Umapezeka mwachibadwa mu zakudya zathu. Taganizirani za chipatso chokoma chomwe mukudya, kapena uchi pang'ono ... zonsezi zili ndi fructose.
Koma vuto silili ndi fructose yokha yomwe imapezeka mwachilengedwe. Fructose imapezekanso mu "High-Fructose Corn Syrup ," yomwe imagwiritsidwa ntchito muzakudya ndi zakumwa zambiri m'masitolo. Izi zitha kutipangitsa kuti tisamadziwe kuti timawonjezera fructose yambiri m'thupi lathu.
Nazi zina mwa malo odziwika bwino omwe mungapeze fructose:
| Zinthu zomwe zili ndi fructose | Zitsanzo |
|---|---|
| Magwero achilengedwe | Zipatso (mango, nthochi, chinanazi), uchi, ndiwo zamasamba |
| Zakudya ndi zakumwa zokonzedwa | Zakumwa zotsekemera (soda), zakumwa za zipatso, mkaka wa chokoleti, mitundu ina ya yogati, makeke, mabisiketi, maswiti, jamu, ndi msuzi |
| Shuga amene timagwiritsa ntchito | Shuga woyera (shuga wa patebulo/sucrose) womwe timagwiritsa ntchito kunyumba umapangidwa ndi shuga ndi fructose. |
Kodi fructose ndi amene amachititsa kuti munthu awonjezere thupi?
Funso lalikulu ndi ili. Kafukufuku wina wasonyeza kuti fructose imawonjezera mafuta m'thupi ndipo imawonjezera njala . Komabe, madokotala ndi asayansi ambiri sagwirizana ndi lingaliro ili.
Malinga ndi iwo, vuto si fructose yokha. Chifukwa chachikulu ndichakuti timadya ma calories ambiri kuposa omwe matupi athu amafunikira kuchokera ku chilichonse.
Mwachidule, mumanenepa ngati mudya mpunga wambiri, buledi wambiri, chakudya chamafuta ambiri. N’chimodzimodzinso ndi kudya chakudya chokoma kwambiri. Choyambitsa si chinthu chomwecho, koma kudya kwambiri.
Kawirikawiri, maphunziro omwe amadzudzula fructose amachitikira nyama, zomwe zimawapatsa fructose yambiri modabwitsa, yochuluka kwambiri kuposa yomwe anthu amadya nthawi zambiri. Chifukwa chake n'zovuta kufananiza mwachindunji zotsatira zake ndi moyo wathu watsiku ndi tsiku.
Pali michere itatu ikuluikulu (Macronutrients) yomwe imapereka mphamvu ku matupi athu:
- Chakudya - mpunga, buledi, shuga
- Mapuloteni - nyama, nsomba, mazira , mphodza
- Mafuta - mafuta, batala, mtedza
Ngati tidya zinthu izi mopitirira muyeso, mphamvu yowonjezerayo imasungidwa ngati mafuta m'thupi lathu ndipo timanenepa. Choncho sikoyenera kungonena za fructose yokha.
Ndiye kodi tiyenera kuchita chiyani? Kodi njira yabwino kwambiri yochepetsera kunenepa ndi iti?
Musasiye kudya zipatso chifukwa choopa fructose. Mukadya zipatso, mumapeza zinthu zambiri zabwino monga ulusi, mavitamini, ndi mchere pamodzi ndi fructose. Koma mukamwa botolo la chakumwa chotsekemera chokhala ndi fructose yowonjezera, mumapeza shuga ndi ma calories opanda kanthu.
Nazi zinthu zosavuta zomwe mungachite kuti muchepetse thupi lanu.
1. Khalani ndi chizolowezi chowerenga chizindikiro chomwe chili pamaphukusi a chakudya.
Werengani chizindikiro chomwe chili pa phukusi lililonse la chakudya kapena botolo lomwe mumagula kusitolo. Yang'anani mawu omwe amatha ndi '-ose' kumayambiriro kwa mndandanda wa zosakaniza. Zonsezi ndi mitundu ya shuga.
- Sukrose
- Shuga
- Fructose
- Madzi a chimanga okhala ndi fructose wambiri
Ngati zinthuzi zili m'gulu la zinthu zitatu zoyambirira, zikutanthauza kuti chakudyacho chili ndi shuga wambiri.
2. Chepetsani "Shuga Wowonjezera"
Izi zikunena za shuga yomwe imawonjezedwa mwachinyengo pokonza chakudya.
- Chepetsani kumwa zakumwa zotsekemera kwambiri. Madzi ndiye chakumwa chabwino kwambiri.
- Chepetsani kudya maswiti monga makeke, mabisiketi, ma cookie, ndi chokoleti. Sungani izi pazochitika zapadera zokha.
- Sankhani chimanga cham'mawa chosatsekemera ndi yogurt m'malo mwa zotsekemera .
3. Konzani zakudya zachilengedwe, zopanda mafuta ambiri
Zipatso, zomwe zimatchedwa "maswiti achilengedwe," ndi njira yabwino kwambiri mukamafuna chinthu chokoma. Palibe amene anganenepe kwambiri akadya zipatso zambiri. Komanso, onjezerani ndiwo zamasamba, tirigu wonse, ndi mtedza muzakudya zanu. Izi sizidzakupatsani zakudya zomwe mukufuna zokha, komanso zidzakuthandizani kumva kukhuta komanso kuwongolera kudya kwanu mopitirira muyeso.
4. Idyani zakudya zopatsa thanzi
Ndibwino kupeza pafupifupi 50% ya ma calories anu a tsiku ndi tsiku kuchokera ku chakudya cham'mawa . Koma yesani kupeza chakudya cham'mawa kuchokera kuzinthu zabwino monga ndiwo zamasamba, zipatso, ndi tirigu wonse m'malo mwa zakudya zokhala ndi shuga kapena tirigu woyengedwa. Ngati mukuda nkhawa ndi kulemera kwanu, ndi bwino kulankhula ndi dokotala wanu za zakudya zabwino kwambiri kwa inu.
Uthenga Wopita Nawo Kunyumba
- Fructose si chinthu chokhacho chomwe chimayambitsa kunenepa. Kudya zakudya zopatsa mphamvu zambiri kuposa zomwe mukufuna kuchokera ku chakudya chilichonse ndicho chifukwa chachikulu.
- Musasiye kudya zipatso chifukwa choopa fructose. Zipatso sizimangokhala ndi fructose, komanso zili ndi ulusi ndi mavitamini omwe ndi abwino kwa thupi.
- Chepetsani zakumwa zotsekemera, zakudya zokonzedwa, ndi maswiti omwe ali ndi "shuga wowonjezera" momwe mungathere.
- Musanagule chilichonse m'sitolo, werengani chizindikirocho ndipo dziwani mitundu ya shuga yomwe ilimo.
- Njira yabwino yochepetsera thupi lanu ndikudya zakudya zoyenera komanso kukhala ndi moyo wathanzi. Funsani dokotala wanu kuti akupatseni malangizo ena pankhaniyi.
💬 Comments (0)
Palibe ndemanga zomwe zatumizidwa pano. Onjezani ndemanga yanu pano koyamba.
Onjezani ndemanga yanu