Kodi Ndi Ma Gramu Angati A Shuga Amene Muyenera Kudya Patsiku?
Natural vs. Added Shuga
Shuga ndi chakudya chamafuta, ndipo ndizomwe zimapatsa thupi mphamvu.Pali mitundu yambiri ya shuga, kuphatikiza:
- Glucose: Shuga wamba yemwe amamanga ma carbohydrate
- Fructose: Monga shuga, ndi mtundu wina wa shuga wosavuta womwe umapezeka mwachilengedwe mu zipatso, masamba ndi uchi
- Sucrose: Zomwe zimadziwika kuti shuga wapa tebulo, zimakhala ndi magawo ofanana a fructose ndi glucose
- Lactose: Shuga amene mwachibadwa amapezeka mu mkaka amene amapangidwa ndi magawo ofanana a shuga ndi galactose
Mukadya chakudya, thupi limachiphwanya kukhala glucose, womwe umagwiritsidwa ntchito ngati mphamvu.
Zipatso, ndiwo zamasamba, mbewu, nyemba ndi mkaka zili ndi shuga wachilengedwe, ndipo fructose, shuga ndi lactose ndizochokera ku zakudya izi.
Shuga amapezekanso mwachibadwa mu nzimbe ndi shuga monga sucrose.Komabe, izi zimakonzedwa kuti zipange shuga woyera, womwe umatha kuwonjezeredwa ku zakudya zokonzedwa ndi zakumwa.
Madzi a chimanga a fructose (HFCS) ndi mtundu wina wa shuga wopangidwa kuchokera ku chimanga, pa USDA.Ngakhale sucrose ndi 50% shuga ndi 50% fructose, HFCS imabwera m'mitundu iwiri:
- HFCS-55, mtundu wa HFCS wokhala ndi 55% fructose ndi 45% shuga yomwe imagwiritsidwa ntchito muzakumwa zoziziritsa kukhosi.
- HFCS-42, mtundu wa HFCS wokhala ndi 42% fructose ndi 58% shuga womwe umagwiritsidwa ntchito pophika, zakumwa ndi zina zambiri.
Ngakhale uchi, madzi a mapulo ndi agave ndi shuga wachilengedwe, amatengedwa ngati shuga wowonjezera akawonjezeredwa ku zakudya.Shuga amathanso kukonzedwa ndikuwonjezeredwa ku zakudya zomwe zili ndi mayina osiyanasiyana, kuphatikiza shuga wopindika, madzi a chimanga, dextrose, madzi a nzimbe, molasi, shuga wofiirira, madzi ampunga ndi zina zambiri.
Zomwe zimawonjezera shuga m'zakudya zaku America ndi zokometsera, zakumwa zozizilitsa kukhosi, timadziti, mkaka wotsekemera monga mkaka wokometsera, yoghurt ndi ayisikilimu, ndi zotsekemera zotsekemera monga chimanga.
Kodi Muyenera Kudya Shuga Wochuluka Bwanji Patsiku?
Malinga ndi USDA, pafupifupi, munthu wamkulu wa ku America amadya masupuni 17 (68 magalamu) a shuga wowonjezera patsiku.Ndalamayi ndi yoposa 2020-2025 Dietary Guidelines for America, yomwe imalimbikitsa kuchepetsa zopatsa mphamvu kuchokera ku shuga wowonjezera mpaka 10% patsiku.Ndiye masupuni 12 kapena 48 magalamu a shuga ngati mukutsatira zakudya zopatsa mphamvu 2,000 patsiku.
Bungwe la American Heart Association (AHA) lili ndi malire okhwima ndipo limalimbikitsa kuti amayi asadye masipuniketi a 6 kapena 24 magalamu a shuga wowonjezera patsiku ndipo amuna azikhala pansi pa masupuni 9 kapena 36 magalamu a shuga wowonjezera patsiku.
Ngakhale kuti simukudya mchere tsiku lililonse, kumbukirani kuti shuga wowonjezera amapezeka muzakudya ndi zakumwa zomwe mumakonda.Kofi wokoma, yogurt yogulidwa m'sitolo ndi madzi obiriwira ndi zina zomwe zingapangitse shuga wowonjezera.Mutha kupezanso shuga wobisika mu sosi, zokometsera saladi ndi zakudya zina zambiri, zomwe zimakupangitsani kuti muzigwiritsa ntchito tsiku lililonse.
Kodi Mumazindikira Bwanji Shuga Wachilengedwe ndi Wowonjezera Muzakudya?
Tsopano mutha kudziwa ngati pali shuga wowonjezera muzakudya zomwe zili m'matumba, chifukwa cha Food and Drug Administration (FDA) polamula kuti zolemba za Nutrition Facts zikuthandizeni kupanga zosankha mwanzeru.Ndi malamulo atsopano olembedwa, makampani azakudya tsopano akuyenera kuwonjezera mzere wa shuga wowonjezera pagawo la Nutrition Facts.Mutha kuwona "Kuphatikiza X magalamu a shuga wowonjezera" pansi pa "Shuga" pagawo.
Mwachitsanzo, ngati chakudya chili ndi magalamu a 10 a shuga ndipo akuti, "amaphatikiza ma 8 magalamu a shuga wowonjezera" pazakudya zopatsa thanzi, ndiye kuti mukudziwa kuti ma 2 magalamu a shuga omwe amapezeka mwachilengedwe amapezeka mwachilengedwe.
Yang'ananinso mndandanda wa zosakaniza.Mwachitsanzo, zipatso zouma zimatha kunena kuti "mango, shuga," kotero mukudziwa kuti shuga wina amachokera ku mango, koma enawo amawonjezedwa.Ngati zosakanizazo zimangonena kuti, "mango," ndiye kuti mukudziwa kuti shuga onse mu mango owuma amachitika mwachibadwa ndipo palibe omwe awonjezeredwa.
Lamulo labwino ndiloti zipatso, ndiwo zamasamba ndi mkaka wamba zonse zimakhala ndi shuga wachilengedwe.Chilichonse mwina chinawonjezedwa.
Bwanji Ngati Muli ndi Matenda a Shuga?
Malingaliro a AHA pa shuga wowonjezera "siosiyana ndi anthu omwe ali ndi matenda a shuga," akutero Molly Cleary, RD, CDE, katswiri wa zakudya za Molly Clearly Nutrition ku New York City.“Pafupifupi aliyense angapindule mwa kuchepetsa kudya shuga wowonjezera, kuphatikizapo odwala matenda a shuga;komabe, shuga wocheperako ukhoza kusinthidwa kukhala chakudya chamagulu,” akutero.
Lingaliro lakuti shuga limayambitsa matenda a shuga ndi nthano, malinga ndi American Diabetes Association.Komabe, shuga wowonjezera ungayambitse kunenepa, kukulitsa chiwopsezo cha matenda amtundu wa 2.Kumwa zakumwa zotsekemera kwambiri kwalumikizidwanso ndi matenda amtundu wa 2.
Ngati mumamwa soda, tiyi wotsekemera kapena zakumwa zina zotsekemera nthawi zonse, ndi bwino kuchepetsa.Yesani kugwiritsa ntchito shuga wocheperako mu tiyi ndi khofi wanu, kumwa ma seltzers osatsekemera kapena kuwonjezera zitsamba ndi zipatso (ganizirani timbewu, sitiroberi kapena mandimu) m'madzi anu kuti akhale osangalatsa.
Bwanji Ngati Mukufuna Kuwonda?
“Vuto la shuga ndi kuwonda [kwa ambiri] si maswiti, koloko ndi makeke,” akutero Megan Kober, RD, katswiri wa kadyedwe kovomerezeka ndi woyambitsa wa Nutrition Addiction."Vuto ndi ma juice bars [amapereka] ma smoothies ... okhala ndi makapu awiri a zipatso ... ndi mbale za acai [zomwe] anthu amanyamula kuti achepetse thupi ... zofanana ndi] [chitini cha] pop. "
“Uchi, agave, shuga wa kokonati—zonse ndi shuga,” akuwonjezera motero."Zonsezi zimayambitsa kuchuluka kwa shuga m'magazi.Zonsezi zimapangitsa kuti insulini itulutsidwe.Zonsezi zimayika thupi lanu m'njira yosungiramo mafuta. ”
Kwa iwo omwe amadzifunsa kuti akuyenera kukhala ndi shuga wotani kuti achepetse thupi, Kober akuti, "Kodi muwerengera kuchuluka kwa shuga womwe mumadya tsiku lonse, shuga wowonjezera motsutsana ndi shuga wachilengedwe?Ayi. Ndikukayika,” akutero.M’malo mwake, “Idyani chipatso chimodzi kapena ziwiri tsiku lililonse.Sankhani zipatso nthawi zambiri chifukwa zili ndi fiber yambiri komanso shuga wotsika kuposa zipatso zina.
Chimachitika ndi Chiyani Ngati Mumadya Shuga Wochuluka?
Ngakhale kuti thupi limafunikira shuga kuti likhale ndi mphamvu, kodi munayamba mwadzifunsapo kuti chimachitika ndi chiyani mukadya kwambiri?
Shuga wowonjezera amasungidwa ngati mafuta, omwe amachititsa kulemera, zomwe zimayambitsa matenda ambiri osatha kuphatikizapo matenda a mtima, shuga ndi khansa.
Kafukufuku amagwirizanitsa kudya shuga wambiri ndi chiopsezo chowonjezereka cha matenda a mtima, malinga ndi nkhani ya 2019 yofalitsidwa muMayo Clinic Proceedings.M'malo mwake, kudya kwambiri kwa ma carbohydrate oyeretsedwa (kuphatikiza shuga, ufa woyera ndi zina zambiri) kwalumikizidwanso ndi metabolic syndrome, yomwe imadziwika ndi miyandamiyanda, kuphatikiza kunenepa kwambiri, kuthamanga kwa magazi, shuga wambiri wam'magazi ndi kuchuluka kwa cholesterol yoyipa. kusindikizidwa mu 2021Atherosulinosis.
Kumbali inayi, umboni wochokera ku kafukufuku wambiri wofalitsidwa mu 2018 muNdemanga ya Katswiri ya Endrocrinology & Metabolismakuwonetsa kuti zakudya zokhala ndi shuga wocheperako zimagwirizana ndi kuchepa kwa chiwopsezo chokhala ndi matenda amtundu wa 2.Kuchepetsa kuchuluka kwa shuga komwe kuli koyenera kumapindulitsa thanzi lanu.
Pansi Pansi
Shuga nthawi zambiri amakhala ndi ziwanda koma kumbukirani, ndiye gwero lamphamvu lomwe thupi limawakonda ndipo limawonjezera kukoma ku chakudya.Ngakhale pali zokhwasula-khwasula kuti mukhutiritse dzino lanu lokoma, yang'anirani shuga wowonjezera, womwe ungalowe muzakudya zowoneka ngati zathanzi.Shuga wowonjezeredwa alibe zakudya ndipo amasungidwa ngati mafuta ngati amwedwa mopitirira muyeso.Kuchuluka kwa shuga pakapita nthawi kungakuike pachiwopsezo cha matenda amtima, kunenepa kwambiri, metabolic syndrome, matenda a shuga ndi khansa.
Komabe, musadere nkhawa pa kuluma kulikonse kwa shuga, makamaka shuga kuchokera ku zakudya zonse monga zipatso ndi ndiwo zamasamba.
Nthawi yotumiza: Aug-15-2023 
