Tonsefe timakonda maswiti, sichoncho? Supuni ziwiri kapena zitatu za shuga ndi tiyi wathu wa mkaka m'mawa, chidutswa cha jaggery ndi chowawa, kapena chokhwasula-khwasula titadya... Izi zakhala gawo la miyoyo yathu. Shuga woyera, shuga wofiirira, jaggery, ndi uchi zomwe timadya zonse zimapangidwa kuchokera ku chinthu chomwecho. Umenewo ndi mtengo wa nzimbe. Kotero lero, tiyeni tikambirane ngati shuga wopangidwa kuchokera ku nzimbe uwu ndi wabwino kwambiri kwa matupi athu kapena ayi.
Kodi mtengo wa nzimbe ndi nzimbe uwu ndi chiyani?
Mwachidule, nzimbe ndi mtundu wa udzu womwe umalimidwa padziko lonse lapansi. Dzina lake lasayansi ndi `(Saccharum officinarum)`. Mitundu yosiyanasiyana ya shuga yomwe timagwiritsa ntchito imapangidwa kuchokera ku madzi a mtengo uwu wa nzimbe.
- Shuga woyera woyengedwa bwino: Shuga wamba timawonjezera mu tiyi.
- Shuga wofiirira: Wofiirira pang'ono komanso wonyowa pang'ono.
- Molasi: Chopangidwa kuchokera ku madzi a nzimbe. Palinso molasi, molasi wa kokonati, ndi molasi wa nzimbe.
- Jaggery: Chotsekemera chokhuthala chopangidwa ndi madzi otentha a nzimbe.
Taganizirani izi, ngakhale kuti zonsezi zimapangidwa kuchokera ku nzimbe, molekyulu ya shuga yoyambira, molekyulu ya `(sucrose)`, ndi yofanana. Izi zikutanthauza kuti, mwasayansi, palibe kusiyana kwakukulu pakati pa shuga woyera ndi shuga wofiirira. Zonsezi zimatchedwa "shuga wowonjezera." Mosiyana ndi shuga yomwe imapezeka mwachilengedwe m'zinthu monga zipatso, shuga wowonjezerawu umangokhala ndi ma calories opanda kanthu opanda michere.
Koma musadandaule! Pakuchepetsa thupi, ndiko kuti, ikagwiritsidwa ntchito pang'onopang'ono , mitundu iyi ya shuga ingakhalenso gawo la zakudya zabwino.
M'dziko lathu, njira zamankhwala zachikhalidwe monga Ayurveda zakhala zikugwiritsa ntchito nzimbe pochiza matenda osiyanasiyana. Komabe, kafukufuku wamakono wa sayansi akufunika pa makhalidwe a nzimbe zachilengedwe zimenezo.
Kodi shuga ali ndi zakudya zotani mu supuni imodzi ya tiyi?
Tiyeni tiwone zomwe zili mu supuni imodzi (pafupifupi magalamu 4) ya shuga wamba wa nzimbe. Kunena zoona, ilibe zakudya zambiri.
| Gawo la zakudya | Kuchuluka (supuni ya tiyi ya shuga) |
|---|---|
| Ma calories | 16 |
| Chakudya | magalamu 4 |
| Ulusi | magalamu 0 |
| Mapuloteni | magalamu 0 |
| Mafuta | magalamu 0 |
N’zomveka bwino, sichoncho? Shuga ndi chinthu chomwe chimapereka mphamvu zokha, popanda mavitamini kapena mchere.
Kodi shuga ali ndi phindu lililonse?
Anthu ena amaganiza kuti zinthu monga uchi ndi jaggery ndi zabwino kuposa shuga woyera. Koma zoona zake n'zakuti, zonsezi ndi chakudya chosavuta kudya. Ngakhale zili ndi mchere wochepa kwambiri, zimapereka mphamvu yofanana m'thupi.
Tiyeni tiwone zina mwa zabwino zazikulu za shuga:
- Pezani mphamvu mwachangu: Gwero lalikulu la mphamvu m'thupi lathu ndi shuga wosavuta wotchedwa `(glucose)`. Tikadya shuga, thupi limagawa shuga m'magulu awiri osavuta otchedwa `(glucose)` ndi `(fructose). `(glucose)` iyi ndi yomwe imalowa m'maselo athu ndipo imakhala mphamvu. Ndicho chifukwa chake kudya shuga pang'ono mukatopa kumamveka ngati mukubwerera ku moyo.
- Kusunga mphamvu: Thupi likalandira shuga wochuluka kuposa womwe limafunikira nthawi yomweyo, wotsalawo amasungidwa m'chiwindi ndi minofu ngati glycogen. Mphamvu yosungidwayi imagwiritsidwa ntchito pambuyo pake shuga ikatsika m'magazi.
- Chimwemwe cha m'maganizo chakanthawi: Kudya shuga kumalimbikitsa kupanga mahomoni otchedwa ``(serotonin)'' muubongo mwathu. Izi zimatipangitsa kumva osangalala komanso omasuka pang'ono. Ichi ndichifukwa chake timalakalaka maswiti tikatopa kapena tikakhala achisoni.
Koma pali vuto lalikulu apa. Mphamvu ndi chisangalalo chomwe mumapeza kuchokera ku shuga zimatha msanga kwambiri . Ndicho chifukwa chake mukadya shuga wambiri, mumamva kutopa komanso kukwiyanso pakapita kanthawi. Izi zimatchedwa 'shuga crash'.
Zotsatirapo zoopsa za kudya shuga wambiri
Shuga si vuto pang'ono, koma ngati idyedwa mopitirira muyeso, ingayambitse matenda ambiri. Tiyeni tiwone zoopsa zazikulu.
| Chiwopsezo | Momwe zimachitikira |
|---|---|
| Kulemera ndi kunenepa kwambiri | Shuga wochuluka m'thupi umasungidwa ngati mafuta, zomwe zimapangitsa kuti munthu awonjezere thupi lake mosafunikira. |
| Matenda a Shuga a Mtundu Wachiwiri | Kudya shuga wambiri kumawonjezera kukana kwa insulin m'thupi, zomwe zimawonjezera chiopsezo chotenga matenda a shuga. |
| Matenda a Mtima | Kudya shuga wambiri kumawonjezera kuthamanga kwa magazi, cholesterol, ndi kutupa m'thupi, zomwe zimawonjezera chiopsezo cha matenda a mtima. |
| Chiwindi Chonenepa | Chiwindi chikalandira shuga wochuluka kwambiri (makamaka fructose) woti sichingathe kugwira, chimasungidwa ngati mafuta m'chiwindi. |
| Kuwola kwa Dzino | Mabakiteriya omwe ali mkamwa amadya shuga ndipo amapanga ma asidi. Ma asidi amenewa amasungunula enamel ya dzino ndikupangitsa mano kuwola. |
| Mavuto amisala | Pali umboni wakuti 'kugwa' komwe kumachitika munthu akangosangalala ndi shuga nthawi yomweyo kungayambitse matenda a nthawi yayitali monga kuvutika maganizo. |
Kodi njira zabwino zochiritsira ndi ziti?
N'zovuta kusiya kudya shuga nthawi imodzi, koma pang'onopang'ono tingathe kuchepetsa shuga. Mukalakalaka maswiti, yesani izi m'malo mwake.
- Zipatso zatsopano kapena zozizira:Zipatso monga nthochi, mango, ndi mapapaya zimakhala ndi kukoma kwachilengedwe komanso ulusi ndi mavitamini.
- Msuzi wa maapulo kapena nthochi zophikidwa: Izi zitha kuwonjezeredwa m'malo mwa shuga mu zophikidwa.
- Sinamoni: Yesani kuwonjezera chidutswa cha khungwa la sinamoni ku tiyi kapena phala m'malo mwa shuga. Chimapatsa kukoma kosiyana komanso ndi chabwino pa thanzi lanu.
Ngati mukuvutika kuchepetsa shuga m'thupi lanu, ndi bwino kulankhula ndi dokotala wanu kapena katswiri wa zakudya za matenda anu. Angakupatseni malangizo abwino a momwe mungachepetsere shuga m'thupi lanu m'njira yoyenera kwa inu.
Uthenga Wopita Nawo Kunyumba
- Shuga woyera, shuga wofiirira, jaggery, ndi uchi zonse zimapangidwa kuchokera ku nzimbe. Izi zili m'gulu la "shuga wowonjezera."
- Ngakhale shuga imapereka mphamvu nthawi yomweyo, ilibe phindu la zakudya. Mphamvu yomwe imapereka imatha msanga.
- Kudya shuga wambiri kungayambitse mavuto ambiri azaumoyo monga matenda a shuga, matenda a mtima, kunenepa kwambiri, komanso kuwola mano.
- Mukafuna chakudya chokoma, kusankha zinthu zachilengedwe monga zipatso zatsopano m'malo mwa shuga ndi chizolowezi chabwino.
- Ngati muli ndi nkhawa iliyonse yokhudza kuchepetsa shuga m'zakudya zanu, funsani dokotala .
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