Sonke siyazi ukuthi ukudla ushukela omningi akukuhle emizimbeni yethu. Kodwa empeleni sidla ushukela omningi kangakanani ngosuku? Cishe kungaphezu kwalokho esikucabangayo. Siqala ngetiye lobisi ekuseni, isiphuzo esimnandi esisiphuzayo emini, ibhisikidi esilidlayo kusihlwa, ucezu lwekhekhe... konke lokhu kugcwele ushukela. Ngezinye izikhathi, ngisho nesinkwa, isosi katamatisi, kanye namasosi athile esicabanga ukuthi awamnandi anoshukela ofihliwe kuwo. Ngenxa yalokhu, ngokungazi sengeza ushukela omningi emizimbeni yethu kunalokho okufanele sikudle ngosuku.
Kodwa lokhu akuzona nje 'ishukela' elebula. Kungaba ngaphansi kwamagama ahlukahlukene. Ngakho-ke kubaluleke kakhulu ukuqonda kancane la magama.
| Amagama Ahlukene Kashukela Kumalebula | |
|---|---|
| Isiraphu Yommbila | Isiraphu Yommbila Ene-Fructose Eningi |
| I-Agave Nectar | Ijusi Lomoba / Ushukela Womoba |
| I-Sucrose | I-Dextrose |
| I-Maltose | Ushukela Wesundu |
Ngakho-ke, kungakhathaliseki ukuthi ubiza ngani, ushukela uwushukela. Ake sibheke ukuthi ungakuthinta kangakanani kusukela ekhanda kuye ozwaneni.
Kwenzekani ebuchosheni bakho?
Uma udla into equkethe ushukela, ubuchopho bakho bukhipha ikhemikhali ebizwa ngokuthi i-dopamine . Lokhu kubizwa nangokuthi "i-hormone yenjabulo." Kukwenza uzizwe ujabule okwesikhashana futhi uphilile. Cabanga ukuthi uma ukhathele ngo-3 ntambama, yingakho ungathanda ukudla ucezu lweshokoledi kunokudla i-apula.
Kodwa nansi inkinga. Ukudla kwemvelo njengezithelo nemifino akukhiqizi i-dopamine eningi. Ngakho-ke ubuchopho kancane kancane buba umlutha kashukela. Ukuze uthole lowo muzwa wenjabulo, ubuchopho budinga ushukela owengeziwe. Yingakho ungeke uyeke ukufisa i-ayisikhilimu ngemva kwesidlo sakusihlwa.
Ushukela uthinta kanjani injabulo yakho?
Ukudla okulula noma ikhukhi ngezikhathi ezithile kungakunika amandla asheshayo (ushukela ophezulu). Kodwa lapho amangqamuzana omzimba wakho emunca lowo shukela, amazinga kashukela egazini lakho ehla ngokushesha. Ungase uzizwe ukhathazekile, ucasukile, futhi ukhathele. Lokhu sikubiza ngokuthi "ukwehla koshukela."
Uma ungumuntu odla ushukela njalo, lokhu kungaba nomthelela wesikhathi eside esimweni sakho sengqondo. Izifundo zithole ukuthi ukudla ushukela omningi kwandisa ingozi yokucindezeleka kubantu abadala .
Angidingi ngempela ukukhuluma ngamazinyo, akunjalo?
Ungase ukhumbule ngesikhathi useyingane, abazali bakho babevame ukukutshela ukuthi, "Ungadli ushokoledi, uzokwenza amazinyo akho abole." Leyo ndaba iyiqiniso ngempela. Amabhaktheriya abangela imigodi athanda ukudla ushukela osele emlonyeni wakho ngemva kokudla into emnandi. Lokhu kwandisa ingozi yakho yokubola kwamazinyo nezinye izifo zezinsini.
Ingabe ushukela uyimbangela yobuhlungu bamalunga?
Uma unesifo samalunga, lesi esinye isizathu esihle sokunciphisa ukudla ushukela. Ukudla ushukela omningi kwandisa ukuvuvukala emzimbeni, okungenza ubuhlungu bamalunga bube bubi kakhulu. Ucwaningo luye lwabonisa nokuthi abantu abadla ushukela omningi banamathuba amaningi okuthola izifo ezifana ne -rheumatoid arthritis .
Ingabe isikhumba siyaguga ngokushesha?
Omunye umphumela ongemuhle wokuvuvukala okukhulunywe ngakho ngenhla ukuguga kwesikhumba ngokushesha.
Ushukela omningi ubopha amaprotheni egazini lakho futhi udala izinhlayiya eziyingozi ezibizwa ngokuthi "AGEs" (Advanced Glycation End Products) . Lezi zinhlayiya zenza lokho kanye okusikiselwa yigama: ukuguga kwesikhumba sakho.
Lezi AGEs zilimaza amaprotheni abizwa ngokuthi i-collagen ne -elastin , okusiza ukugcina isikhumba sakho sisesincane, sikhuluphele futhi siqinile. Umphumela uba yini? Imibimbi kanye nesikhumba esigobile.
Ukulimala kwesibindi
Ushukela owengeziwe esiwudlayo uvame ukuqukethe i-fructose noma isiraphu yommbila ene-fructose ephezulu . I-Fructose uhlobo lukashukela olugaywayo esibindini. Ngakho-ke, ukudla okuningi kakhulu kungalimaza isibindi. I-Fructose iguqulwa ibe amafutha esibindini. Lokhu kungaholela ezimweni ezilandelayo:
- Isifo sesibindi esinamafutha angenalo utshwala (NAFLD): Kalula nje, amafutha anqwabelana esibindini sabantu abangaphuzi utshwala.
- I-steatohepatitis engeyona eyotshwala (i-NASH): Lesi yisimo esibi kakhulu. Amafutha ayanqwabelana esibindini, okubangela ukuvuvukala kanye nezibazi. Lokhu kubizwa nangokuthi i-steatosis . Ngokuhamba kwesikhathi, lokhu kuzibazi kungaholela ekulahlekelweni kwegazi esibindini, okuholela ekuqineni kwesibindi . Lokhu kungaholela ekuhlulekeni kwesibindi futhi kungadinga ngisho nokufakelwa isibindi.
Ingozi enhliziyweni
Uma udla ushukela omningi kakhulu, umzimba wakho ukhiqiza i-insulin eningi ukuze uyilawule. Le insulin eningi ithinta imithambo yegazi yakho, noma imithambo yegazi. Izindonga zayo ziyavuvukala, zijiye, futhi zilahlekelwe ukuqina kwazo. Cabanga ngayo njengepayipi eligoba kalula, kodwa ngemva kwesikhathi iba yipayipi eliqinile eloma futhi liqhekeke. Lokhu kubeka ingcindezi enkulu enhliziyweni, kuyilimaza ngokuhamba kwesikhathi. Lokhu kungaholela ekuhlaselweni yinhliziyo , ukushaywa yisifo sohlangothi, nezinye izinkinga zenhliziyo.
Ingozi ye-pancreas nesifo sikashukela
Uma udla, i-pancreas yakho ikhiqiza i-hormone ebizwa ngokuthi i-insulin. Umsebenzi wayo ukuhambisa ushukela egazini lakho ungene emangqamuzaneni akho. Kodwa uma uqhubeka nokudla ushukela omningi, umzimba wakho ufinyelela ezingeni lapho ungasabeli khona ku-insulin ngendlela efanele. Ngemuva kwalokho i-pancreas iqala ukukhiqiza i-insulin eyengeziwe.
Uma lokhu kuqhubeka nokusebenza ngokweqile, i-pancreas iyakhathala futhi umsebenzi wayo uyawohloka. Bese izinga likashukela egazini liba elingalawuleki bese likhuphuka. Yilokhu esikubiza ngokuthi yi-Type 2 Diabetes .
Imiphumela ezinso
Uma unesifo sikashukela, ukudla ushukela omningi kakhulu kungalimaza izinso zakho ngqo. Omunye wemisebenzi eyinhloko yezinso ukuhlunga igazi. Lapho amazinga kashukela egazini ekhuphuka ngaphezu kwezinga elithile, izinso kufanele zikhiphe ushukela omningi emchameni. Uma lesi simo singalawulwa, isifo sikashukela singalimaza izinso futhi sinciphise ikhono lazo lokuhlunga imfucuza egazini. Lokhu kungaholela ekuhlulekeni kwezinso .
Ukwanda kwesisindo
Lokhu akukusha. Uma udla ushukela omningi, kulapho ukhuluphala khona. Ucwaningo lukhombisile ukuthi abantu abaphuza iziphuzo ezinoshukela bakhuluphele kakhulu futhi banengozi enkulu yokuthola isifo sikashukela kunalabo abangaphuzi. Ukudla ushukela omningi kubangela ukuthi amaseli amafutha emzimbeni avuvuke futhi akhiphe amakhemikhali abangela ukukhuluphala.
Ingabe kukhona umthelela empilweni yocansi?
Uma uyindoda, udinga ukucabanga ngalokhu futhi. Ushukela omningi ungaphazamisa izinqubo eziyinkimbinkimbi ezidingekayo ukugcina ipenisi yowesilisa iphila. Lokhu kungenxa yokuthi ushukela uthinta uhlelo lokujikeleza kwegazi. Ukujikeleza kwegazi okufanele emzimbeni wonke kubalulekile ekusebenzeni kahle kocansi.
Umlayezo Wokuya Nawe Ekhaya
- Nakuba ushukela umnandi, ungakhohlwa ukuthi ungaba "ubuthi" emizimbeni yethu.
- Funda amalebula okudla okuthenga esitolo. Ushukela ungase ufihlwe ngaphansi kwamanye amagama (isib. i-Corn Syrup, i-Fructose).
- Zijwayeze ukuphuza amanzi esikhundleni seziphuzo ezinoshukela. Kunempilo ukudla izithelo eziphelele esikhundleni sejusi yezithelo.
- Uma unenkinga ngokudla kwakho ushukela noma imiphumela yawo, khuluma nodokotela wakho .
- Ukuthatha konke ngokulinganisela kuyinto engcono kakhulu yokuphila impilo enempilo.
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