Sonke siyazi ukuba ukutya iswekile eninzi akulunganga emizimbeni yethu. Kodwa ingakanani iswekile esiyityayo ngemini? Mhlawumbi ingaphezulu kakhulu kunokuba sicinga. Ukuqala ngeti yobisi kusasa, isiselo esimnandi esisiselayo ngexesha lesidlo sasemini, ibhisikithi esityayo ngokuhlwa, iqhekeza lekhekhe... zonke ezi zinto zigcwele iswekile. Ngamanye amaxesha, nesonka, isosi yetumato, kunye nezinye iisosi esicinga ukuba azinancasa zimnandi zineswekile efihliweyo kuzo. Ngenxa yoku, ngokungazi songeza iswekile engakumbi emizimbeni yethu kunokuba sifanele siyitye ngemini.
Kodwa la magama awanalo nje igama elithi 'sugar' kwileyibhile. Angabizwa ngamagama ahlukeneyo. Ngoko ke kubaluleke kakhulu ukuba nolwazi oluncinci ngala magama.
| Amagama ahlukeneyo eShukela kwiileyibhile | |
|---|---|
| Isiraphu yombona | Isiraphu yombona eneFructose ephezulu |
| I-Agave Nectar | Ijusi yomoba / Iswekile yomoba |
| I-Sucrose | I-Dextrose |
| I-Maltose | Iswekile yesundu |
Ngoko ke, nokuba ubiza ntoni na, iswekile yiswekile. Makhe sijonge ukuba ingakanani na into enokukuchaphazela ukusuka entloko ukuya ezinzwaneni.
Kwenzeka ntoni engqondweni yakho?
Xa usitya into equlethe iswekile, ingqondo yakho ikhupha ikhemikhali ebizwa ngokuba yi-dopamine . Oku kukwabizwa ngokuba yi-"happy hormone." Kukwenza uzive wonwabile okwethutyana kwaye uphilile. Khawuthelekelele ukuba xa udiniwe ngo-3 emva kwemini, yiyo loo nto ungathanda ukutya itshokolethi kune-apile.
Kodwa nantsi ingxaki. Ukutya kwendalo okufana neziqhamo nemifuno akuvelisi i-dopamine ingako. Ngoko ke ingqondo iyalikhoboka leswekile kancinci kancinci. Ukuze ufumane loo mvakalelo yolonwabo, ingqondo ifuna iswekile engaphezulu. Yiyo loo nto ungenakuyeka ukunqwenela i-ayisikhrim emva kwesidlo sangokuhlwa.
Iswekile iyichaphazela njani ulonwabo lwakho?
Ukutya i-snack okanye i-cookie ngamanye amaxesha kunokukunika amandla akhawulezileyo (iswekile ephezulu). Kodwa xa iiseli zomzimba wakho zifunxa loo swekile, amanqanaba eswekile egazini lakho ehla ngokukhawuleza. Usenokuziva uxhalabile, ucaphukile, kwaye udiniwe. Oku sikubiza ngokuba "kukuphazamiseka kweswekile."
Ukuba udla iswekile rhoqo, oku kunokuba nefuthe elide kwindlela ovakalelwa ngayo. Izifundo zifumanise ukuba ukutya iswekile eninzi kwandisa umngcipheko wokudakumba kubantu abadala .
Andidingi kuthetha ngamazinyo, akunjalo?
Usenokuba uyakhumbula xa wawusengumntwana, abazali bakho babesithi kuwe, "Musa ukutya itshokholethi, iza kubola amazinyo akho." Elo bali liyinyani ngokwenene. Iibhaktheriya ezibangela imingxunya zithanda ukutya iswekile eseleyo emlonyeni wakho emva kokuba utye into emnandi. Oku kwandisa umngcipheko wakho wokubola kwamazinyo nezinye izifo zeentsini.
Ingaba iswekile yimbangela yentlungu yamalungu?
Ukuba unentlungu yamalungu, esi sesinye isizathu esihle sokunciphisa ukutya iswekile. Ukutya iswekile eninzi kwandisa ukudumba emzimbeni, nto leyo enokwenza intlungu yamalungu ibe mandundu. Izifundo zikwabonise ukuba abantu abatya iswekile eninzi banamathuba amaninzi okufumana izifo ezifana ne -rheumatoid arthritis .
Ngaba ulusu luyaguga ngokukhawuleza?
Esinye isiphumo esibi sokudumba okukhankanyiweyo apha ngasentla kukwaluphala ngokukhawuleza kwesikhumba.
Iswekile eninzi ibopha iiproteni egazini lakho kwaye idala amasuntswana ayingozi abizwa ngokuba yi- "AGEs" (Advanced Glycation End Products) . La masuntswana enza kanye oko igama lisitshoyo: adala ulusu lwakho.
Ezi AGEs zonakalisa iiproteni ezibizwa ngokuba yi -collagen kunye ne -elastin , ezinceda ukugcina ulusu lwakho luselula, lutyebile kwaye luqinile. Isiphumo? Imibimbi kunye nolusu olugobileyo.
Umonakalo wesibindi
Iswekile eyongeziweyo esiyityayo idla ngokuba ne -fructose okanye isiraphu yombona ene-fructose eninzi . I-Fructose luhlobo lweswekile egaywayo esibindini. Ngoko ke, ukutya kakhulu kuyo kunokonakalisa isibindi. I-Fructose iguqulwa ibe ngamafutha esibindini. Oku kunokukhokelela kwezi meko zilandelayo:
- Isifo sesibindi esinamafutha esingenatywala (NAFLD): Ngamafutshane, ukugcwala kwamafutha esibindini sabantu abangaseliyo utywala.
- I-steatohepatitis engeyoyetywala (i-NASH): Le yimeko embi kakhulu. Amafutha ayaqokelelana esibindini, nto leyo ebangela ukudumba kunye namanxeba. Oku kukwabizwa ngokuba yi-steatosis . Ekuhambeni kwexesha, le manxeba inokukhokelela ekulahlekelweni kwegazi esibindini, nto leyo ekhokelela kwi -cirrhosis . Oku kunokukhokelela ekungasebenzi kakuhle kwesibindi kwaye kusenokufuna ukufakelwa isibindi.
Ingozi entliziyweni
Xa utya iswekile eninzi, umzimba wakho uvelisa i-insulin engaphezulu ukuyilawula. Le insulin igqithisileyo ichaphazela imithambo yegazi yakho, okanye imithambo yegazi. Iindonga zayo ziyavuvukala, zijiye, kwaye zilahlekelwa bubuthambile bazo. Cinga ngayo njengetyhubhu egoba lula, kodwa emva kwexesha iba yityhubhu eqinileyo eyomileyo neqhekekayo. Oku kubeka uxinzelelo olukhulu entliziyweni, kuyonakalisa ngokuhamba kwexesha. Oku kunokukhokelela ekuhlaselweni yintliziyo , isifo sohlangothi, kunye nezinye iingxaki zentliziyo.
Umngcipheko wePancreas kunye nesifo seswekile
Xa usitya, ipancreas yakho ivelisa ihomoni ebizwa ngokuba yi-insulin. Umsebenzi wayo kukuhambisa iswekile egazini lakho iye kwiiseli zakho. Kodwa xa uqhubeka nokutya iswekile eninzi, umzimba wakho ufikelela kwinqanaba apho ungasabeli kakuhle kwi-insulin. Emva koko ipancreas iqala ukuvelisa i-insulin engakumbi.
Xa oku kuqhubeka nokusebenza kakhulu, i-pancreas iyadinwa kwaye umsebenzi wayo uyawohloka. Emva koko inqanaba leswekile egazini liya liba yinto engalawulekiyo kwaye linyuke. Oku sikubiza ngokuba yi-Type 2 Diabetes .
Iziphumo kwizintso
Ukuba unesifo seswekile, ukutya iswekile eninzi kungonakalisa ngqo izintso zakho. Omnye wemisebenzi ephambili yezintso kukucoca igazi. Xa amanqanaba eswekile egazini enyuka ngaphezu kwenqanaba elithile, izintso kufuneka zikhuphe iswekile engaphezulu kumchamo. Ukuba le meko ayilawulwa, isifo seswekile singonakalisa izintso kwaye sinciphise amandla azo okucoca inkunkuma egazini. Oku kunokukhokelela ekungasebenzini kwezintso .
Ukutyeba kwakho
Akukho nto intsha le. Okukhona usitya iswekile eninzi, kokukhona utyeba ngakumbi. Izifundo zibonise ukuba abantu abasela iziselo ezineswekile banzima kakhulu kwaye banomngcipheko ophezulu wokuba nesifo seswekile kunabo bangaseliyo. Ukutya iswekile eninzi kubangela ukuba iiseli zamafutha emzimbeni zivuvuke kwaye zikhuphe iikhemikhali ezibangela ukwanda kobunzima.
Ngaba kukho impembelelo kwimpilo yesondo?
Ukuba uyindoda, kufuneka ucinge ngale nto. Iswekile eninzi inokuphazamisana neenkqubo ezintsonkothileyo ezifunekayo ukugcina ipenisi yendoda iphila. Oku kungenxa yokuba iswekile ichaphazela inkqubo yokujikeleza kwegazi. Ukujikeleza kwegazi ngokufanelekileyo emzimbeni wonke kubalulekile kumsebenzi wesondo osempilweni.
Umyalezo Wokuya Ekhaya
- Nangona iswekile imnandi, ungalibali ukuba inokuba "yityhefu" emizimbeni yethu.
- Funda iilebheli zokutya okuthenga evenkileni. Iswekile isenokufihlwa phantsi kwamanye amagama (umz. iCorn Syrup, iFructose).
- Ziqhelise ukusela amanzi endaweni yeziselo ezineswekile. Kungcono ukutya iziqhamo ezipheleleyo endaweni yejusi yeziqhamo.
- Ukuba unenkxalabo malunga nokutya kwakho iswekile okanye imiphumo yayo, qiniseka ukuba unxibelelana nogqirha wakho .
- Ukuthatha yonke into ngokulinganisela yeyona nto ilungileyo ukuze ube sempilweni.
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