N’chifukwa chiyani anthu amagula maswiti?

N’chifukwa chiyani anthu amagula maswiti? (Bokosi la maswiti)

 Shuga, chakudya chosavuta chomwe chimapatsa thupi mphamvu mwachangu, chimapezeka muzakudya ndi zakumwa zambiri zomwe timadya tsiku lililonse—kuyambira zipatso, ndiwo zamasamba ndi mkaka, mpaka maswiti, makeke ndi zakudya zina zotsekemera.

Lindsay Malone (Bokosi la maswiti)

Zikondwerero monga Tsiku la Pai la Dziko Lonse (Januware 23) ndi Tsiku la Pai la Chokoleti la Dziko Lonse (Januware 27) zimatipempha kuti tisangalale ndi zakudya zokoma—koma n’chiyani chimatipangitsa kulakalaka zakudya zotsekemera?

 Kuti timvetse bwino zotsatira za shuga m'thupi ndi m'maganizo, nyuzipepala ya The Daily inalankhula ndi Lindsay Malone, mphunzitsi mu Dipatimenti Yoona za Zakudya ku Case Western Reserve University.

Pitirizani kuwerenga kuti mudziwe zambiri.(Bokosi la maswiti)

1. Kodi tinthu ta kukoma timachita bwanji makamaka tikakhala ndi shuga m'thupi? Ndi zinthu ziti zomwe zimapangitsa kuti anthu azilakalaka zakudya zokhala ndi shuga?

Muli ndi zolandirira kukoma mkamwa mwanu ndi m'matumbo zomwe zimayankha maswiti. Zolandirira kukoma izi zimatumiza uthenga kudzera mu ulusi wa sensory afferent (kapena ulusi wa mitsempha) kumadera enaake muubongo omwe amakhudzidwa ndi kuzindikira kukoma. Pali mitundu inayi ya maselo olandirira kukoma kuti azindikire kukoma kokoma, umami, kowawa ndi kowawasa.

Zakudya zomwe zimalimbikitsa dongosolo la mphotho muubongo mwanu, monga shuga ndi zakudya zina zomwe zimawonjezera shuga m'magazi mwanu, zingayambitse chilakolako. Zakudya zomwe zimakhala zokoma kwambiri (zomwe zili zotsekemera, zamchere, zonona komanso zosavuta kudya) zingayambitsenso mahomoni omwe amayambitsa chilakolako—monga insulin, dopamine, ghrelin ndi leptin.

2. Kodi ubongo umagwira ntchito yotani pa chisangalalo chokhudzana ndi kudya zakudya zotsekemera, ndipo izi zimathandiza bwanji kuti munthu azilakalaka zakudya zotsekemera kwambiri?(Bokosi la maswiti)

Thupi lanu la mitsempha limagwirizana kwambiri ndi njira yanu yogaya chakudya. Maselo ena olandirira kukoma amapezekanso m'matumbo mwanu, kotero mukamadya zakudya zotsekemera komanso shuga wambiri m'magazi, ubongo wanu umati: "izi ndi zabwino, ndimakonda izi. Pitirizani kuchita izi."

Tapangidwa kuti tipeze mphamvu mwachangu ngati pakhala njala kapena tikufunika mphamvu zowonjezera kuti tithawe kuchokera ku nyumba yoyaka moto kapena kambuku. Majini athu sanasinthe mofulumira monga momwe chilengedwe chathu chimakhalira. Timapanganso mgwirizano ndi zakudya zomwe zimawonjezera chilakolako. Ganizirani za donut ndi khofi yanu yam'mawa. Ngati ichi ndi chizolowezi chanu chachizolowezi, sizosadabwitsa kuti mungafune donut nthawi iliyonse mukamwa khofi. Ubongo wanu umawona khofi ndipo umayamba kudzifunsa komwe donut ili.

3. Kodi ubwino ndi zoopsa za kudya shuga ndi ziti?(Bokosi la maswiti)

Shuga ikhoza kukhala yothandiza pa masewera olimbitsa thupi, masewera olimbitsa thupi, othamanga ndi zina zotero. Musanayambe kuchita masewera olimbitsa thupi, kuchita masewera olimbitsa thupi mwamphamvu kapena mpikisano, magwero a shuga osavuta kugaya angathandize. Amapereka mphamvu mwachangu kwa minofu popanda kuchepetsa kugaya chakudya. Uchi, madzi a mapulo oyera, zipatso zouma, ndi zipatso zopanda ulusi wambiri (monga nthochi ndi mphesa) zingathandize pa izi.

Mavuto okhudzana ndi kudya shuga amakula chifukwa chosachita masewera olimbitsa thupi. Shuga wochuluka, shuga wowonjezera ndi zakudya zina zosavuta monga ufa woyera ndi madzi 100% zimagwirizanitsidwa ndi kuonda kwa mano, matenda a kagayidwe kachakudya m'thupi, kutupa, hyperglycemia (kapena shuga wambiri m'magazi), matenda a shuga, kukana insulin, kunenepa kwambiri, kunenepa kwambiri, matenda a mtima, komanso matenda a Alzheimer's. Nthawi zina, ubalewu umakhala chifukwa; nthawi zina, ndi chimodzi mwa zinthu zomwe zimayambitsa matenda.

4. Kodi tingatani kuti tikhale ndi ubale wabwino ndi zakudya zotsekemera mwa kudya mosamala?(Bokosi la maswiti)

Malangizo ena ndi monga kudya pang'onopang'ono, kutafuna bwino komanso kusangalala ndi chakudya chathu. Ndikofunikanso kutenga nawo mbali mu chakudya chathu momwe zingathere—kaya kudzera m'munda, kukonzekera chakudya, kugula zinthu kapena kuphika ndi kuphika. Kupanga chakudya chathu kumatithandiza kulamulira shuga womwe timadya.

5. Ponena za kuchepetsa thupi, kodi tingatani kuti tithetse bwino chilakolako cha shuga?(Bokosi la maswiti)

Pali njira zinayi zomwe ndikupangira zochepetsera kudalira shuga:

 Idyani zakudya zonse, zomwe sizimakonzedwa bwino. Kuchuluka kwa chakudya, ulusi ndi mapuloteni kungathandize kuchepetsa kukwera kwa insulin komanso chilakolako cha chakudya.

Chotsani zinthu zina zomwe zimawonjezera shuga. Siyani kuwonjezera shuga, madzi a mandimu, zotsekemera zopangidwa ndi zinthu zina muzakudya. Werengani zilembo ndikusankha zinthu zopanda shuga wowonjezera. Izi nthawi zambiri zimaphatikizapo zakumwa, kirimu wa khofi, msuzi wa spaghetti ndi zokometsera zina.

Imwani zakumwa zopanda shuga monga madzi, seltzer, tiyi wa zitsamba ndi khofi.

Khalani otanganidwa ndipo sungani thupi lanu kukhala ndi thupi labwino, monga mafuta m'thupi ndi minofu yambiri m'njira yabwino. Minofu imagwiritsa ntchito shuga m'magazi ndipo imathandiza kulimbana ndi kukana insulini. Zotsatira zake zimakhala kuti shuga m'magazi amawongolera bwino popanda kukwera kwambiri kapena kutsika pang'ono.