Hobaneng batho ba reka lipompong?(Lebokose la lipompong)
Tsoekere, e leng k'habohaedreite e bonolo e fanang ka mohloli o potlakileng oa matla bakeng sa 'mele, e fumaneha lijong le linong tse ngata tseo re li jang letsatsi le letsatsi—ho tloha litholoana, meroho le lihlahisoa tsa lebese, ho ea ho lipompong, li-pastry le lijo tse ling tse tsoekere.
Lindsay MaloneLebokose la lipompong)
Mekete e kang Letsatsi la Naha la Pie le sa tsoa tsejoa (Pherekgong 23) le Letsatsi la Naha la Chocolate Cake (Pherekgong 27) e re mema ho ithabisa ka monate—empa ke eng e re bakelang takatso ea lijo tse tsoekere?
Ho utloisisa hamolemo liphello tsa tsoekere 'meleng le kelellong, The Daily e buile le Lindsay Malone, morupeli Lefapheng la Phepo Univesithing ea Case Western Reserve.
Tsoela pele ho bala ho ithuta ho eketsehileng.(Lebokose la lipompong)
1. Li-buds tsa tatso li arabela joang ka ho khetheha tsoekere 'meleng? Ke mabaka afe a etsang hore batho ba lakatse lijo tse tsoekere?
U na le li-receptor tsa tatso molomong oa hao le maleng a hao tse arabelang lipompong. Li-receptor tsena tsa tatso li fetisetsa tlhahisoleseling ka li-fiber tsa kutlo (kapa li-fiber tsa methapo) libakeng tse itseng bokong tse amehang kutloisisong ea tatso. Ho na le mefuta e mene ea lisele tsa li-receptor tsa tatso ho lemoha tatso e monate, umami, e babang le e bolila.
Lijo tse hlasimollang tsamaiso ea meputso bokong ba hao, joalo ka tsoekere le lijo tse ling tse eketsang tsoekere maling a hao, li ka lebisa litakatsong. Lijo tse monate haholo (tse monate, tse letsoai, tse boreleli le tse bonolo ho li ja) le tsona li ka baka lihormone tse tlatsetsang litakatsong—tse kang insulin, dopamine, ghrelin le leptin.
2. Boko bo phetha karolo efe monyaka o amanang le ho ja lijo tse tsoekere, hona see se tlatsetsa joang takatsong ea lijo tse tsoekere tse ngata?(Lebokose la lipompong)
Sistimi ea hau ea methapo e bohareng e hokahane haufi-ufi le tsela ea hau ea tšilo ea lijo. Lisele tse ling tsa tatso le tsona li teng ka mpeng ea hau, kahoo ha u ja lijo tse monate 'me tsoekere e eketseha maling boko ba hau bo re: "sena se setle, ke rata sena. Tsoela pele ho etsa sena."
Re bōpiloe re batla matla a potlakileng haeba ho ka ba le tlala kapa re hloka matla a eketsehileng ho baleha mohahong o chang kapa nkwe. Liphatsa tsa rona tsa lefutso ha lia fetoha ka potlako joaloka tikoloho ea rona. Re boetse re theha likamano le lijo tse ntlafatsang litakatso. Nahana ka donut le kofi ea hau ea hoseng. Haeba ena e le mokhoa oa hau oa kamehla, ha ho makatse hore ebe u ka batla donut nako le nako ha u noa kofi. Boko ba hau bo bona kofi 'me bo qala ho ipotsa hore na donut e hokae.
3. Melemo le likotsi tse ka bang teng tsa ho noa tsoekere ke life?(Lebokose la lipompong)
Tsoekere e ka ba molemo bakeng sa lipapali, boikoetliso, baatlelete jj. Pele ho ketsahalo, boikoetliso bo boima kapa tlholisano, mehloli ea tsoekere e bonolo ho sileha e ka ba molemo. E tla fana ka matla a potlakileng bakeng sa mesifa ntle le ho liehisa tšilo ea lijo. Mahe a linotši, sirapo e hloekileng ea maple, litholoana tse omisitsoeng, le litholoana tse nang le faeba e tlase (joalo ka libanana le morara) li ka thusa ka sena.
Mathata a amanang le ho ja tsoekere a mpefala ke ho se sebetse 'meleng. Tsoekere e feteletseng, tsoekere e ekelitsoeng le lik'habohaedreite tse ling tse bonolo joalo ka phofo e tšoeu le lero la 100% li amahanngoa le ho bola ha meno, lefu la metabolism, ho ruruha, hyperglycemia (kapa tsoekere e phahameng maling), lefu la tsoekere, ho hanyetsa insulin, ho nona haholo, botenya, lefu la pelo, esita le lefu la Alzheimer. Ka linako tse ling, kamano ena e bakoa ke sesosa; ka linako tse ling, ke karolo e 'ngoe sehlopheng sa mabaka a lebisang bokuling.
4. Re ka hlaolela kamano e phetseng hantle joang le lijo tse tsoekere ka ho li ja ka hloko?(Lebokose la lipompong)
Malebela a mang a kenyelletsa ho ja butle, ho hlafuna hantle le ho natefeloa ke lijo tsa rona. Ho bohlokoa hape ho ameha lijong tsa rona ka hohle kamoo ho ka khonehang—ebang ke ka ho lema lirapa, ho rera lijo, ho reka kapa ho pheha le ho baka. Ho iketsetsa lijo ho re beha taolong ea tsoekere eo re e jang.
5. Mabapi le ho leka-lekanya, re ka etsa eng ho laola takatso ea tsoekere hamolemo?(Lebokose la lipompong)
Ho na le maano a mane ao ke a khothalletsang bakeng sa ho fokotsa ho itšetleha ka tsoekere:
Ja lijo tse felletseng, tse sa sebetsoang haholo. Bongata, faeba le protheine li ka thusa ho fokotsa ho phahama ha insulin le takatso ea lijo.
Tlosa mehlodi e ekelitsoeng ea tsoekere. Khaotsa ho eketsa tsoekere, sirapo, linoko tse entsoeng ka maiketsetso lijong. Bala mabitso 'me u khethe lihlahisoa tse se nang tsoekere e ekelitsoeng. Tsena hangata li kenyelletsa lino, tranelate ea kofi, soso ea spaghetti le linoko tse monate.
Noa lino tse se nang tsoekere tse ngata joalo ka metsi, seltzer, tee ea litlama le kofi.
Lula u le mafolofolo 'me u boloke 'mele o hlophisitsoe hantle, joalo ka mafura a' mele le mesifa e phetseng hantle. Mesifa e sebelisa tsoekere e potolohang maling 'me e thusa ho loantša ho hanyetsa insulin. Sephetho sa ho qetela ke taolo e betere ea tsoekere maling ka ho phahama le ho theoha hanyane.
Nako ea poso: Tshitwe-06-2024
