Palibe chinsinsi chomwe shuga chimatha kuyambitsa mavuto ngati mukuwonjezera bwino. Komabe, anthu ambiri amadya shuga wambiri. Zotsatira zoyipa zomwe amatha kukhala nazo thanzi lanu limaphunziridwa bwino, chifukwa chake tikulankhula kwambiri za kuchepetsa kuchepa kwa shuga kuti zithetse matenda otere. Sikuti kukana kwa zotsekemera kumakupangitsani kukhala wathanzi kwambiri, ndikofunikira kutengera momwe shuga zimakhudzira thanzi lathu la m'maganizo:
Shuga imatha kukhudza momwe mukumvera
Mwina munamvapo mawu oti "shuga" - ndipo, mwina, ngakhale, ngakhale kutembenukira ku donut kapena kupanga mafuta m'malo mwazinthu zokwanira kupeza ndalama zowonjezera kwa tsiku lalitali tsiku lalitali. Komabe, shuga mwina siyingakhale njira yabwino yosangalatsa. Kafukufuku waposachedwa akuwonetsa kuti zakudya zotsekemera sizikhala ndi vuto pakusangalala.
Shuga imakhudza momwe zimakhalira
Chithunzi: Unclala.com.
M'malo mwake, shuga ndi nthawi amatha kukhala ndi zotsutsana. Kafukufuku wina yemwe adafalitsidwa mu 2017 adawonetsa kuti kugwiritsa ntchito zakudya za shuga kumatha kuwonjezera mwayi wa kusokonezeka kwa malingaliro kwa abambo ndi azimayi osokoneza bongo a amuna ndi akazi. Kafukufuku waposachedwa wochitidwa mu 2019 adawonetsa kuti kumwa mafuta pafupipafupi ndikuwonjezera shuga wowonjezeredwa kumalumikizidwa ndi nkhawa yowonjezereka kwa akuluakulu azaka zopitilira 60. Ngakhale kafukufuku wowonjezereka akufunika kulimbitsa kulumikizana pakati pa momwe amagwirira ntchito ndi kumwa shuga, ndikofunikira kuganizira momwe kusankha zakudya ndi moyo kungakhudze moyo wanu wamaganizidwe anu.
Thamangani pulogalamu yochepetsetsa
Mapulogalamu ambiri am'manja amakuthandizani kuti musinthe zizolowezi zathanzi kuti muchepetse thupi komanso osachepetsa thupi. Pulogalamu yanu imasinthidwa ku zolinga zanu ndi zofuna zanu. Ingopangani kuyesa mwachangu ndikupitiliza kugwira ntchito lero.
Itha kufooketsa kuthekera kwanu kuthana ndi nkhawa
Ngati lingaliro lanu kuthana ndi kupsinjika limaphatikizapo pint ya mowa, simuli nokha. Anthu ambiri amasinthana ngati nkhawa. Izi ndichifukwa choti zakudya zotsekemera zimatha kufooketsa kuthekera kwa thupi kuti mumvere nkhawa. Shuga amatha kukuthandizani kuti muchepetse kuchepa kochepa, kupondaponda maxis axis ndi adrenal Piousary (HPA) mu ubongo wanu omwe amawongolera zomwe mukuchita. Ofufuzawo ku yunivesite ya California ku Dalia adapeza kuti shuga amaletsa nkhawa za katswiri wa Cortisol m'magulu athanzi achichepere, akuchepetsa kumverera kwa nkhawa komanso kusokonezeka kwa nkhawa komanso nkhawa. Cortisol amadziwika kuti mahomoni opsinjika.
Komabe, kupumula kwakanthawi maswiti kungakupangitseni kudalira shuga ndikuwonjezera chiopsezo cha kunenepa kwambiri komanso kunenepa zofananira. Mu phunziroli, akazi 19 okha ndi omwe amafanana nawo, koma zotsatira zake zofanana ndi maphunziro ena omwe kulumikizana komwe pakati pa shuga ndi nkhawa kumayesedwa.
Shuga zimasintha kukhala bwino
Chithunzi: Unclala.com.
Shuga amatha kuwonjezera chiopsezo cha kukhumudwa
Ndikosavuta kusiya chakudya chomwe chimachitika, makamaka patapita tsiku lovuta. Koma kuzungulira kwa shuga kuti usamalire zakukhosi kwake kumangokulitsa malingaliro anu achisoni, kutopa kapena kusowa chiyembekezo. Maphunziro ambiri apeza kulumikizana pakati pa zakudya pakati pa nsomba ndi zolimba za shuga ndi kukhumudwa. Kudya kwambiri shuga kumapangitsa kuchepa kwa mankhwala ena mu ubongo. Kulingalira kumeneku kungayambitse kukhumudwa komanso kuwonjezera chiopsezo cha matenda amisala mwa anthu ena. M'malo mwake, kafukufuku yemwe adachitika mu 2017 adawonetsa kuti amuna omwe amadya shuga wambiri (magalamu 60 ndipo kuposa tsiku lililonse), ndi 23 peresenti nthawi zambiri nthawi zambiri amapezeka matenda ovutika maganizo kwa zaka 5. Ngakhale kuti amuna okha ndi omwe adatenga nawo mbali mu phunziroli, ubale pakati pa shuga ndi kukhumudwa zimapezekanso mwa akazi.
Kukana zotsekemera kumatha kuyambitsa mantha
Siyani shuga wobwezerezedwayo mwina sangakhale wosavuta monga momwe mukuganizira. Kukana shuga kumatha kuyambitsa mavuto, monga:
nkhawa
kukwiya
Kusokonezeka Kwa
kutopa
Akatswiri okakamiza izi kuti awone momwe zizindikiro zoletsera kuchokera ku shuga zimatha kufanana ndi zizindikiro za zinthu zina zomwe zimayambitsa. "Umboni ndi kudalirika kwa mabukuwa kumawonetsa kufanana ndi zovuta zambiri pakati pa mankhwala osokoneza bongo omwe amayamba kugwiritsa ntchito mankhwalawa kusukulu ya Harvard. Wina akamazunza zinthuzo kwa nthawi yayitali, thupi lake limalowa mu thupi lathupi loletsa kutayimitsa. Ndinapeza kuti anthu omwe amadya shuga ambiri m'zakudya zawo amathanso kumveketsa thupi kuti athetse kumwa shuga. "Kutayika kwadzidzidzi kwa shuga kungatsanzire matenda a alpinement syndrome ndipo udzamva mantha a mantha," akutero. Ndipo ngati muli ndi vuto loopsa, zizindikiro za izi zakufa zingakuwonjezereka.
Shuga imalepheretsa mphamvu yamagetsi
Kafukufuku watsopano wawonetsa kuti zakudya zazitali za shuga zimatha kupambana ntchito zowoneka bwino ngakhale kusowa kwa kulemera kwakukulu kapena kugwiritsa ntchito mphamvu zochulukirapo. Phunziro lomwe lachitika mu 2015 linawonetsa kuti kugwiritsa ntchito nyanja zambiri za Samham kumawaphunzitsa ntchito zambiri, monga kupanga chisankho ndi kukumbukira. Inde, kafukufuku adachitika pamakoswe. Koma kafukufuku waposachedwa anasonyeza kuti odzipereka athanzi ali ndi zaka 20+ akuvutika ndi mayeso oganiza bwino masiku 7 a zakudya zokwanira masiku 7 okha. Ngakhale kufufuza kowonjezereka ndikofunikira kukhazikitsa kulumikizana kwakukulu pakati pa shuga ndi chidziwitso, ndikofunikira kudziwa kuti zakudya zanu zitha kukhudza thanzi lanu.