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7 Maitiro ekukunda Shuga Kupindwa muropa uye Kudzora Kushuva Zvinobudirira.

 

Kutanga rwendo rwokurega kupindwa muropa neshuga? Tanga neaya maitiro akabvumikiswa.

 

 

Kusununguka kubva pakupindwa muropa neshuga hakusi nyore "kufamba zvakanyanya, idya zvishoma" equation. Chokwadi chinopfuura kungofarira kuravira; inonyura mukati menzvimbo dzakaoma kunzwisisa dzekemesitiri yeuropi hwedu uye mhinduro dzehomoni, zvinopesvedzerwa zvakanyanya nemanomano emakambani ezvekudya ane simba. Zvisinei nemanzwisisiro atinoita magadzirirwo eshuga, hondo yekurwisana nemasimba ane simba aya inowedzerwa nesimba guru uye mazano anoshandiswa nemasangano aya emakambani anoenderera mberi nechirwere ichi. Tarisiro inotyisa yekusiya zvachose shuga inoita seinotyisa, asi zvine musoro kuti tidzidze patsva maitiro uye kuderedza simba rinotonga shuga pahupenyu hwedu hwezuva nezuva. Pano, isu tinopa maitiro akapupurirwa ekubatsira mukupwanya matani ekupindwa muropa neshuga kamwechete zvachose.

 

Kunzwisisa Inokurudzirwa Shuga Intake?

 

Kudyiwa kweshuga zuva nezuva kunosiyana zvichienderana nerume, negwara remapupu matanhatu evakadzi uye mapfumbamwe evarume. Kana zviri zvevana, mari yemvumo inofanira kunge yakaderera zvikuru pane zvipunu zvitanhatu pazuva, inorayira Nicole Avena nyanzvi yezvepfungwa, PhD, a , kupindwa muropa nechikafu, uye munyori wezve Chii Chaunofanira Kudyisa Mwana Wako Nemucheche. Anosvika magiramu mana eshuga akaenzana netipuni imwe chete, zvichidudzira kumuganhu wezuva nezuva usingadarike magiramu makumi maviri neshanu kuvakadzi nevana (kunyanya avo vari pasi pemakore maviri ekuberekwa, havafanirwe kuisirwa shuga zvachose) uye magiramu makumi matatu nematanhatu evarume [1]. Avena inosimbisa kushaikwa kwehutano hwekudya mushuga, ichitaura kuti inopa macalorie asina chinhu pasina mavhitaminzi, zvicherwa, mapuroteni, kana fiber.

 

Zvakadaro, paavhareji manwiro eshuga ekuAmerica anodarika mirairidzo iyi zvinokatyamadza, vanhu vakuru vane avhareji yemagiramu makumi manomwe nemanomwe pazuva uye vana magiramu makumi masere nerimwe [2]. Aya maverengero akawandisa, achiratidzira kupararira kweshuga, uye inosimbisa kudikanwa kwekukurumidzira kuongororazve madyiro ezvekudya kune hutano huri nani.

 

Rwendo rwekuderedza kushandiswa kweshuga runosanganisira kushandisa nzira dzakanyatsorongwa, kuve nechokwadi chekuchinja zvishoma nezvishoma uye kwakasimba kune hutano hwekudya.

 

Kufamba Shuwa Inotsiva Nekungwarira!

 

Nepo zvinotsiva shuga zvichipa zvingangobatsira uye kuchengeteka, zvine mukana wekukanganisa metabolism uye kukonzera nzara [3]. Sekureva kwaAvena, izvi zvinotsiva zvinogona kubatsira vanhu pakudya, avo vanobata chirwere cheshuga (sezvo zvimwe zvinotapira zvinotapira zvisingakonzere spikes mushuga yeropa), uye avo vane hanya nenyaya dzemazino dzine chekuita neshuga [4].

 

Avena inosimbisa kukosha kwekunyanya kutora macalorie kubva muchikafu chakazara, achisimbisa kuti kubatanidza ekugadzira zvinotapira padivi pezvikafu zvese inzira inogamuchirwa.

 

1. Rongedza Hunhu Kurara Kwekuda Kudzora.

 

Samantha Cassetty strong>, MS, RD, inoburitsa kuti kusarara zvakakwana kunowedzera kusimba kweshuga [5]. Kurara kusingachinji uye kwemhando yepamusoro, kubva pamaawa manomwe kusvika mapfumbamwe ehusiku, kunobatsira zvakanaka mahomoni enzara, zvichibatsira mukuderedza chishuwo [6].

Kukudziridza hutsanana hwekurara, hwakadai sekuchengetedza hurongwa hwekurara nguva dzose, kugadzira nharaunda inozorodza, uye kudzidzira nzira dzekuzorora usati warara, zvinogona kubatsira zvakanyanya mukuvandudza kurara uye kuderedzwa kwezvishuwo.

 

2. Siyanisa Pakati Pekuda Nenzara Yechokwadi

 

Dzimwe nguva, chatinodudzira senzara chishuwo chete. Ungaziva sei musiyano? Nguva inotevera paunova pamuedzo wekutora chimedu chekeke, zvibvunze kuti: 'Dai chandaingosarudza iye zvino raiva maamanda mashoma, ndaizoadya here?' Kana mhinduro iri 'kwete,' mikana ndeyokuti chido, kwete nzara chaiyo. Nzara inobvumira kushanduka-shanduka mukusarudza kwezvokudya, asi zvishuwo zvinowanzove zvakanyanya. Kana watarisana nemhinduro yekuti 'kwete', edza kumirira kwemaminitsi makumi maviri usati waita maererano nazvo. Nguva zhinji, chishuwo chinowanzopera; kana zvisina kudaro, rangarirai kuregerera.

 

Dr. Kien Vuu, nyanzvi yekutamba uye kurarama kwenguva refu uye munyori weThrive State, vanokarakadza kutsiva zvishuwo nedzimwe nzira dzine hutano. Pachake, paanenge achishuva, anosarudza kufamba-famba kana kunakidzwa nemvura inopenya. Dr. Vuu anoona kuti kunonoka kupindura kune chido chake chekutanga kunowanzoita kuti iparare.

 

Kana mamwe madhiri akaita semvura yakarungwa akasashanda, Samantha Cassetty, nyanzvi yezvekudya, anokurudzira kuisirwa madhiritsi emazuva ese neLily's. Sweets. Aya machokoreti akatapira ne botanicals uye haana shuga yakawedzerwa, zvichiita kuti asasunungurwe kubva pakudya kwako kwezuva nezuva kweshuga. Nekudaro, zvakakosha kuti uzive kuti kunyangwe zvinotapira zvinotapira mubhodhoro, senge zvinotapira ne stevia, zvinofanirwa kudyiwa zvine mwero, sezvambotaurwa.

 

3. Wedzera Kudya Kwemangwanani neProtein Yekugutsikana Kwenguva Yakareba.

 

Kudya kwemangwanani kwakapfuma kweprotein kunopesvedzera kuda shuga muswere wese. Kubatanidza mapuroteni mukudya kwemangwanani kunoita kuti pfungwa dziderere kuita zvinoenderana nemhinduro dzekuda [7]. Uyezve, mapuroteni anobatsira mukudzikamisa mazinga eshuga, achipa simba rakasimba uye kuderedza mukana wezvido zveshuga zvinotevera.

Kusanganisira musanganiswa wemapuroteni masosi semazai, yoghurt yeGreek, nzungu, kana nyama yakaonda mukudya kwemangwanani kunowedzera manzwiro ekuzara uye kugutsikana, zvinobudirira kuderedza chishuwo cheshuga chekudya gare gare muzuva.

 

4. Adopt Yakagadzirirwa Kudya Maitiro.

 

Gadzira nzira yakarongeka. Panzvimbo pekugadzirisa pakucheka shuga, funga nezvekuchinja kwemaonero ekusimudzira kudya kwako nesarudzo dzine hutano. Edza kugara uchiisa mapuroteni, mafuta ane utano, uye macarbohydrates ane fiber yakawanda semuriwo usina sitachi mundiro yako, anopa zano Rachel Paul, PhD, RD, muvambi weCollegeNutritionist.com. Iyi nzira inobatsira kuchengetedza satiety uye kudzivirira nzara yakawandisa, izvo zvinowanzokonzera havi yekukurumidza-kuita macarbohydrates seshuga.

 

5. Wedzera Kudya Kwemangwanani neProtein Yekugutsikana Kwenguva Yakareba.

 

Tichifunga kuti kupindwa muropa neshuga kwakadzika midzi mubiology pane manzwiro, nzira iyi inogona kusaenderana nemunhu wese. Haasi munhu wese anogona kuomerera kune pfungwa ye "mitemo yekurumwa katatu," asi kuedza kunogona kuratidza kunobatsira pasina mhedzisiro yakaipa. Rimwe zano rinoshanda rinosanganisira kutenga chikafu chine shuga yakawanda mumhando dzakasiyana-siyana kuti zvibatsire kudzora zvikamu nekukasika, anodaro Paul. Semuyenzaniso, kana ukaganhurira mugove wako kuti usapfuure makuki mana kumba, unongogara uchiganhurira madyiro ako kumari iyoyo kanaunogona kukiya mamwe makuki ako mubhokisi rekuchengetedza uye shandisa iyo app.

 

6. Mindful Kuderedzwa kweShuga Yakavanzwa muChikafu.


Kana uri kuwana zvakaoma kurega ice cream nechokoti, funga kuderedza ketchup uye salsa. "Shuga iri mune zvakawanda zvinonaka uye sosi, uye munhu anofanira kungwarira kuti arege kufunga kuti nekuti haisi dessert kana chikafu chinotapira hachifanirwe kunge chine shuga," anosimbisa Ilene Ruhoy, MD, PhD, chiremba nyanzvi yezvepfungwa dzevana nevakuru. uye nhengo yedare reJetson. "Shuga inowanikwa mumhando dzakawanda dzeketchup, masardard, salsas, marinaras, nemamwe masosi. Inogonawo kuwanikwa mune zvimwe zvekudya zvakadai sesushi mupunga uye polenta."

 

Muchokwadi, sekutaura kunoita Dr. Drucker, shuga inowedzerwa nemaune kuzvikamu makumi manomwe nezvina kubva muzana zvezvikafu zvakaiswa mupakiti![8] "Shuga ndiyo inonyanya kufarirwa chikafu. yakawedzerwa kune zvokudya zvakaputirwa; bhawa remangwanani rakagadzirwa ne'michero chaiyo uye zviyo zvakakwana' zvinogona kuva ne15 gramu kana kupfuura yeshuga yakawedzerwa-shuga inovigwa chaizvoizvo kwose kwose muzvokudya zvedu shuga." Kukudziridza tsika yekuongorora zvinyorwa zvemukati zvichazarura huvepo hwakakura hwehuga mune zvimwe zvezvinhu zvisingatarisirwi zvekudya.

 

7. Hydrate neMvura Yakawanda.

 

Dr. Vuu anotsinhira kuti chishuvo chinogutsa chezvokudya zvine shuga nemvura zvinogona kubudirira, sezvo vanhu vanowanzokanganisa kunzwa nzara. “Imwe nzira iri nyore yokutarisira nayo kupindwa muropa neshuga ndeyokunwa mvura yakawanda,” anopa zano Cassetty. "Iyo inotsiva yakanakisa kune zvimwe zvinwiwa uye inobatsira nemanzwiro ekuzara, izvo zvinogona kudzivirira kusingatarisirwi kwekudya pazvokudya zvine shuga. Mune imwe tsvakurudzo, vanhu vakawedzera mvura yavo yezuva nezuva vakaderedza kudya kwavo shuga kwezuva nezuva."[9]

 

Saizvozvo, zvakakosha kuziva kuti zvinwiwa zvinotapira sesoda, lemonade, uye zvinwiwa zvemitambo ndizvo zvekutanga zvekuwedzera shuga mukudya kwedu. "Chimwe chezvakanakisa zvaunogona kuita kutengesa chinwiwa chako chine shuga kune chisina kunotapira," anodaro Cassetty. "Kana uchinetseka kuita izvi, unogona kutanga nekucheka huwandu hwaunonwa, semuenzaniso, nekuva nesoda zuva rega rega pane zuva rega rega. Zvadaro, ramba uchideredza huwandu hwaunonwa vhiki imwe neimwe kusvikira wadonha pasi. tsika." Kana iwe wafunga kuganhurira kuwana kune mamwe mazuva chete, edza app

 

Ko kana chido chacho chinogara chakasimba?

 

TimePasscode iapplication yechizvinozvino yakagadzirirwa kubatsira vanhu kugadzirisa zvishuwo zvavo nemazvo. Nezvimiro zveapp, vashandisi vanogona kushandisa bhokisi rake rekuchengetedza kuchengetedza zvekudya kana zvinwiwa zvavanoshuvira kudzikamisa kuwana.

 

Vachishandisa TimePasscode, vashandisi vanogona kuseta passcode yakasarudzika kuti vavhare bhokisi rinochengeterwa, vachirambidza kupinda ipapo kwevakachengetwa. snacks kana zvinwiwa. Izvi zvinowedzera imwe nhanho yekutonga uye kuzvidavirira, zvichibvumira vanhu kuti varambe kushandiswa kwechimbichimbi nekuvharira miyedzo nemaune kusvikira imwe nguva, yakakodzera.

 

Nekubatanidza tekinoroji uye simba, TimePasscode inopa vashandisi simba rekuita sarudzo dzehungwaru pamusoro pemaitiro avo ekushandisa, kukurudzira sarudzo dzine hutano uye kubatsira mukukunda zvishuwo nekupa mhinduro iri nyore asi inoshanda yekudzora kwekufungidzira.

 

  1.  Vos MB, Kaar JL, Welsh JA, et al. Added sugars and cardiovascular disease risk in children: a scientific statement from the American Heart Association.  Circulation. 2017;135(19):e1017-e1034. doi:10.1161/CIR.0000000000000439
  2.  American Heart Association. How much sugar is too much? Date Accessed May 5, 2022.

  3. Pepino MY. Metabolic effects of non-nutritive sweeteners. Physiol Behav. 2015;152(B):450-455. doi:10.1016/j.physbeh.2015.06.024

  4. Gupta M. Sugar substitutes: mechanism, availability, current use and safety concerns-an update. Open Access Maced J Med Sci. 2018;6(10):1888-1894. doi:10.3889/oamjms.2018.336

  5. Zurakait FM, Makarem N, Liao M, St-Onge M-P, Aggarwal B. Measures of poor sleep quality are associated with higher energy intake and poor diet quality in a diverse sample of women from the go red for women strategically focused research network. J Am Heart Assoc. 2020;9(4):e014587. doi:10.1161/JAHA.119.014587

  6. Henst RHP, Pienaar PR, Roden LC, Rae DE. The effects of sleep extension on cardiometabolic risk factors: a systematic review. J Sleep Res. 2019;28(6):e12865. doi:10.1111/jsr.12865

  7. Leidy HJ, Lepping RJ, Savage CR, Harris CT. Neural responses to visual food stimuli after a normal vs. higher protein breakfast in breakfast-skipping teens: a pilot fMRI study. Obesity (Silver Spring). 2012;19(10):2019-2025. doi:10.1038/oby.2011.108

  8. UCSF, Hidden in Plain Sight. Date Accessed May 5, 2022.

  9. An R, McCaffrey J. Plain water consumption in relation to energy intake and diet quality among US adults, 2005-2012. J Hum Nutr Diet. 2016;29(5):624-632. doi:10.1111/jhn.12368