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Iinkqubo ze-7 zokuNyisa i-Sugar Addiction kunye nokulawula iiNqwelo ngokuSebenzayo.

 

Ukuqalisa uhambo lokukhululeka kubukhoboka beswekile? Qala ngala maqhinga aqinisekisiweyo.

 

 

Ukukhululeka kubukhoboka beswekile akukho lula "ukushukuma ngaphezulu, utye kancinci" iequation. Inyani idlulela ngaphaya kokuthanda nje incasa; iphonononga kwiinkalo ezintsonkothileyo zemichiza yobuchopho bethu kunye neempendulo zehomoni, eziphenjelelwa ngokunzulu bubuchule bemibutho enamandla yokutya. Ngaphandle kokuqonda kwethu iindlela eziqhuba ukunqwenela iswekile, idabi elichasene nala mandla anamandla liqiniswa yimpembelelo enkulu kunye namaqhinga asetyenziswa ngala maqumrhu aqhuba olu kuphazamiseka kwebhayoloji. Ithemba eliyoyikisayo lokuyeka ngokupheleleyo iswekile libonakala lisoyikeka, kodwa kuyaqondakala ngokupheleleyo ukuba siphinde sifunde imikhwa kunye nokunciphisa impembelelo elawulayo yeswekile kubomi bethu bemihla ngemihla. Apha, sibonisa amaqhinga aqinisekisiweyo okunceda ekwaphuleni amakhamandela okukhobokisa iswekile kube kanye.

 

Ukuqonda okucetyiswayo kweSugar Intake?

 

Ukuthathwa kweswekile ecetyiswayo yonke imihla kuyahluka ngokwesini, kunye nesikhokhelo esiqikelelwayo seetispuni ezithandathu kubasetyhini kunye neitispuni ezilithoba zamadoda. Xa kufikelelwa ebantwaneni, isibonelelo kufuneka sibe ngaphantsi kakhulu kuneetipuni ezintandathu ngosuku, icebisa Nicole Avena ingcali yophando kwi-PhD, i-Neuroscience , ukukhotyokiswa kokutya, kunye nombhali wethi Yintoni yokondla usana lwakho kunye noSatana. Malunga neegram ezine zeswekile zilingana netispuni enye, ukuguqulela kumda ocetyiswayo wemihla ngemihla ongekho ngaphezulu kwe-25 grams kubasetyhini nabantwana (ingakumbi abo bangaphantsi kweminyaka emi-2 ubudala, ekufuneka baphephe iswekile eyongeziweyo ngokupheleleyo) kunye ne-36 grams yamadoda [1]. I-Avena igxininisa ukungabikho kwexabiso lesondlo kwiswekile, ichaza ukuba inika iikhalori ezingenanto ngaphandle kweevithamini, iiminerali, iprotheni, okanye i-fiber.

 

Nangona kunjalo, i-avareji yokusetyenziswa kweswekile yaseMelika igqithisa ngendlela eyothusayo ezi zikhokelo, nabantu abadala abaphakathi kwe-77 grams yonke imihla kwaye abantwana 81 grams [2]. La manani agqithisileyo, agxininisa ukuthathwa kweswekile exhaphakileyo, kwaye agxininise isidingo esiphuthumayo sokuphonononga kwakhona imikhwa yokutya kwiziphumo zempilo ezingcono.

 

Uhambo lokunciphisa ukusetyenziswa kweswekile lubandakanya ukuphumeza izicwangciso ezicetywe ngononophelo, ukuqinisekisa utshintsho oluthe ngcembe noluzinzileyo olusingise kwimikhwa yokutya esempilweni.

 

Ukuhamba ngeSugar Substitutes ngokuqaphela!

 

Ngelixa ukutshintshwa kweswekile kunika uncedo olunokubakho kunye nokhuseleko, banakho ukuphazamisa imetabolism kwaye babangele indlala [3]. Ngokuka-Avena, ezi zibambela zinokunceda abantu kwizidlo, abo balawula isifo seswekile (njengoko izimuncumuncu ezithile ezenziweyo zingabangeli i-spikes ebukhali kwiswekile yegazi), kunye nabo banenkxalabo malunga nemiba yamazinyo enxulumene neswekile [4].

 

I-Avena igxininisa ukubaluleka kokufumana iikhalori ngokuyintloko ekutyeni okupheleleyo, ibalaselisa ukuba ukubandakanya i-sweeteners eyenziwe ecaleni kokutya okupheleleyo yindlela eyamkelekileyo.

 

1. Ukubeka phambili Ukulala okusemgangathweni kuLawulo lokuKhawela.

 

Samantha Cassetty strong>, MS, RD, ibalaselisa ukuba ukungalali ngokwaneleyo kwandisa ubunzulu beminqweno yeswekile [5]. Ubuthongo obungaguqukiyo nobusemgangathweni, ukuqala kwiiyure ezisixhenxe ukuya kwezilithoba ngobusuku, kuchaphazela ngokufanelekileyo iihomoni zendlala, ukunceda ekwehliseni iminqweno [6].

Ukuphuhlisa ucoceko olufanelekileyo lokulala, njengokugcina ishedyuli yokulala rhoqo, ukudala indawo epholileyo, kunye nokuziqhelanisa neendlela zokuphumla ngaphambi kokulala, kunokuba negalelo elikhulu ekuphuculeni umgangatho wokulala kunye nokunciphisa iminqweno.

 

2. Yahlula Phakathi Kweminqweno Nendlala Yokwenyani

 

Ngamanye amaxesha, into esiyitolika njengendlala eneneni ngumnqweno nje. Ungawubona njani umahluko? Kwixesha elizayo xa ulingeka ukuba uthabathe eso siqwenga sekeyiki, zibuze: 'Ukuba ekuphela kwento ebendiyikhetha ngoku ibikukugcwala kwesandla seeamangile, ngaba bendiya kuzitya?' Ukuba impendulo ngu 'hayi,' amathuba kukuba ngumnqweno, hayi indlala yokwenyani. Indlala ivumela ukuguquguquka ngakumbi ekukhethweni kokutya, ngelixa iminqweno idla ngokuthe ngqo. Xa ujongene nempendulo ethi 'hayi', zama ukulinda imizuzu engama-20 ngaphambi kokuba wenze oko. Amaxesha amaninzi, umnqweno udla ngokuphela; ukuba akunjalo, cinga ngokuziyekelela.

 

UGqr. Kien Vuu, ingcali yokusebenza nobomi obude kunye nombhali we-Thrive State, ucebisa ukubuyisela iminqweno ngezinye iindlela ezinempilo. Ngokwam, xa efumana umnqweno, ukhetha ukuhambahamba okanye onwabele amanzi ahlwahlwazayo. UGqr Vuu ufumanisa ukuba ukulibazisa impendulo kwisifiso sakhe sokuqala kudla ngokukhokelela ekulahlekeni kwayo kwendalo.

 

Xa ezinye iindlela ezifana namanzi anencasa zingasebenzi, uSamantha Cassetty, ingcali yezondlo, ucebisa ukuba kufakwe ezinye endaweni yezimuncumuncu njenge Lily's Iilekese. Ezi tshokholethi zenziwe switi ngebhotanicals kwaye azinaswekile eyongeziweyo, nto leyo ebenza bakhululwe kukutya kwakho iswekile yemihla ngemihla. Nangona kunjalo, kubalulekile ukuqaphela ukuba nokuphatha okufakwe switi ngokwebhotani, okufana nezo zaswiti nge-stevia, kufuneka zisetyenziswe ngokumodareyitha, njengoko bekukhankanyiwe ngaphambili.

 

3. Yandisa isidlo sakusasa ngeProtheyini yoKwaneliseka ixesha elide.

 

Isidlo sakusasa esityebileyo seprotheyini sichaphazela ngokufanelekileyo iminqweno yeswekile yonke imini. Ukudibanisa iprotheyini kwisidlo sakusasa kukhokelela ekunciphiseni umsebenzi wobuchopho ohambelana neempendulo ezinqwenelayo [7]. Ukongezelela, iiprotheyini ezincedisayo ekuzinziseni amanqanaba eswekile yegazi, ukunika amandla azinzileyo kunye nokunciphisa amathuba okuba neenkanuko zeswekile ezilandelayo.

Ukubandakanya indibaniselwano yemithombo yeprotheyini efana namaqanda, iyogathi yamaGrike, amandongomane, okanye inyama ebhityileyo kwisidlo sakusasa kuphucula iimvakalelo zokuhlutha kunye nokwaneliseka, ukunciphisa ngokufanelekileyo umnqweno wokutya okutyiwayo okuneswekile kamva emini.

 

4. Yamkela iMikhwa yokuTya eLungisiweyo.

 

Misela indlela eyakhiweyo. Endaweni yokulungisa ukusika iswekile, cinga ngokutshintsha kwindlela ojonga ngayo ukutya kwakho ngokukhetha okunempilo. Zama ukuquka rhoqo iiprotheyini, amafutha asempilweni, kunye ne-high-fiber carbohydrates ezifana nemifuno engenasitatshi kwipleyiti yakho, ucebisa uRachel Paul, PhD, RD, umseki CollegeNutritionist.com. Le ndlela inceda ukugcina ukuhlutha kwaye inqande ukulamba okugqithisileyo, nto leyo edla ngokubangela ukunqwenela iicarbohydrates ezisebenza ngokukhawuleza njengeswekile.

 

5. Yandisa isidlo sakusasa ngeProtheyini yoKwaneliseka ixesha elide.

 

Ngenxa yokuba umlutha weswekile umiliselwe kwibhayoloji kuneemvakalelo, le ndlela inokungahambelani nomntu wonke. Ayinguye wonke umntu onokubambelela ngokuthe ngqo kumbono "wemithetho yokuluma kathathu," kodwa uvavanyo lunokungqina luluncedo ngaphandle kweziphumo ezibi. Elinye icebo elisebenzayo libandakanya ukuthenga ukutya okuneswekile eninzi kwisayizi yomntu ngamnye ukunceda ukulawula izahlulo ngokukhawuleza, ucebisa uPaul. Umzekelo, ukuba unciphisa unikezelo lwakho ukuba lungabi ngaphezu kwe-4 iikuki ekhaya, uya kukuthintela ukuthatha kwakho kweso sixa-mali okanyeungatshixa ezinye iikuki zakho kwibhokisi ekhuselekileyo kwaye usebenzise i-app.

 

6. UkuNcitshiswa ngononophelo kweeSugars ezifihlakeleyo ekutyeni.


Ukuba ufumanisa kunzima ukuyeka i-ayisikrimu kunye netshokolethi, cinga ukunciphisa i-ketchup kunye ne-salsa. "Iswekile ikwi-condiments kunye neesosi ezininzi, kwaye umntu kufuneka alumke angacingi ukuba ngenxa yokuba ayisiyiyo idessert okanye ukutya okumnandi akufuneki abe neswekile," ugxininisa u-Ilene Ruhoy, MD, PhD, ugqirha oyingcali kwi-neurology yabantwana kunye neyabantu abadala. kunye nelungu lebhunga lamathumbu Jetson. "Iswekile ifumaneka kwiindidi ezininzi ze-ketchup, iimostade, i-salsas, i-marinaras, kunye nezinye iisosi. Inokufumaneka nakwezinye izidlo ezifana ne-sushi irayisi kunye ne-polenta."

 

Enyanisweni, njengoko uDkt. idityaniswe kukutya okupakishweyo; ibar yesidlo sakusasa eyenziwe 'ngeziqhamo zokwenyani kunye neenkozo ezipheleleyo' inokuba neegram ezili-15 okanye ngaphezulu zeswekile eyongezelelweyo—iswekile ifihlwe ngokoqobo kuyo yonke indawo ekuboneleleni kwethu ukutya iswekile." Ukuphuhlisa umkhwa wokuphonononga iilebhile zezithako kuya kutyhila ubukho obuninzi beswekile kwezinye zezinto zokutya ezingalindelekanga.

 

7. IHydrate ngaManzi amaninzi.

 

UGqr. Vuu ungqina ukuba ukwanelisa ukunqwenela ukutya okuneswekile ngamanzi kunokusebenza, njengoko abantu bedla ngokuphazama ukunxanelwa indlala. “Enye indlela elula yokulawula ukuba likhoboka leswekile kukusela amanzi amaninzi,” ucebisa njalo uCassetty. "Kuyinto egqwesileyo yokutshintshwa kwezinye iziselo kwaye inceda ngeemvakalelo zokuhlutha, ezinokuthi zithintele ukuxhamla ngokungeyonjongo kukutya okuneswekile. Kolunye uphononongo, abantu abongezele amanzi kwimihla ngemihla banciphisa ukutya kwabo kweswekile yemihla ngemihla."[9]

 

Ngokufanayo, kubalulekile ukuqaphela ukuba iziselo ezinoshukela ezifana nesoda, i-lemonade, kunye neziselo zezemidlalo ziyimithombo ephambili yeswekile eyongezelelweyo kwizidlo zethu. “Enye yezona zinto zingcono onokuthi uzenze kukurhweba ngesiselo sakho esineswekile nge-unsweetened,” utshilo uCassetty. "Ukuba unenkathazo yokwenza oku, ungaqala ngokusika isixa osiselayo, umzekelo, ngokuba nesoda yonke imihla endaweni yemihla ngemihla. Emva koko, qhubeka nokunciphisa isixa osiselayo iveki nganye de ulahlekise utywala. umkhwa." Ukuba uthathe isigqibo sokukhawulela ukufikelela kwiintsuku ezithile kuphela, zama i-app

 

Kuthekani ukuba umnqweno uhlala unamandla kakhulu?

 

TimePasscode yi-app entsha eyilelwe ukunceda abantu ukuba balawule iminqweno yabo ngokufanelekileyo. Ngeempawu ze-app, abasebenzisi banokusebenzisa ibhokisi yakhe ekhuselekileyo ukugcina amashwamshwam okanye iziselo abanqwenela ukunciphisa ukufikelela kuzo.

 

Ukusebenzisa TimePasscode, abasebenzisi banokuseta ikhowudi yokugqitha eyeyakho ukutshixa ibhokisi ekhuselekileyo, bathintele ufikelelo olukhawulezileyo kwindawo egciniweyo. amashwamshwam okanye iziselo. Oku kongeza umaleko owongezelelekileyo wolawulo kunye noxanduva, okuvumela abantu ukuba baxhathise ukusetyenziswa ngokungxama ngokutshixa ngabom izilingo kude kube lixesha elizayo, elilunge ngakumbi.

 

Ngokudibanisa itekhnoloji kunye namandla, i-TimePasscode ixhobisa abasebenzisi ukuba benze izigqibo ezifanelekileyo malunga nemikhwa yabo yokusetyenziswa, ukukhuthaza ukhetho olunempilo kunye nokunceda ekoyiseni iminqweno ngokubonelela ngesisombululo esilula kodwa esisebenzayo solawulo lwempembelelo.

 

  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