4 "wothandiza" mankhwala, amene imathandizira kukalamba

Chifukwa zochita amuzolengedwa zimene zimachitika mu thupi lanu pamene inu kudya chakudya makamaka tsiku ndi tsiku, mankhwala ena angachititse kukalamba thupi lanu inapita patsogolo, pamene zakudya zina kukuthandizani kulimbana ukalamba. Ngati kudya zakudya cholakwika nthawi zonse, inu adzayang'ana ndi kumva zaka khumi akulu kuposa inu muli kwenikweni. njira zitatu zimene zimachitika mu thupi lanu zimakhudza mtengo wake wa kukalamba - ndi glycation, kutupa ndi makutidwe ndi okosijeni. Pankhani ukalamba amatanthauza osati makwinya khungu - ndi komanso zimene ali unnoticeable kwa diso, monga chitetezo cha ziwalo zanu mkati. Ndipo chofunika kwambiri kuposa momwe inu kusunga maonekedwe. Kotero, ndi nthawi kupeza zomwe mankhwala tsiku ndi tsiku amene amaona kukhala zothandiza zoona, kutsogolera kwa mathamangitsidwe wa ukalamba, ndipo simudzaona kuyang'ana pa msinkhu wawo weniweni.

glycation

Pamaso tikukamba makamaka za zotsatira za tirigu pa thupi lanu, m'pofunika kulankhula za ndondomeko ya glycation. Izo kufulumizitsa kukalamba thupi lanu, kuphatikizapo khungu, chifukwa cha kuchuluka kwa shuga zopezeka mu magazi anu. Ndicho chifukwa anthu odwala matenda a shuga zambiri amaona wamkulu kuposa iwo kwenikweni - ndi amaoneka mofanana. Komabe, amenewa si azidzipereka kwa odwala matenda ashuga. Ndi nthawi yoti tibwerere mwachindunji tirigu ndi kumvetsa zimene ali kochita ndi izo.

mankhwala tirigu

Pali mfundo pang'ono amadziwika, amene yokutidwa ndi mitundu yonse ya ntchito malonda, kuyesera kuti anthu tirigu athanzi wanu. Tirigu muli zachilendo mtundu wa zimam'patsa kuti sichingapezeke mu zakudya zina - ichi amylopectin-A. Chifukwa cha mayesero, chinapezeka kuti zimam'patsa angadwale shuga kuposa pa tebulo yake shuga. Ndipotu, amylopectin-A kumawonjezera shuga kuposa zimam'patsa ina iliyonse imene ilipo padziko lapansi. Izi zikutanthauza kuti mankhwala onse anapangidwa kuchokera tirigu, monga buledi, bagels, muffins ndi ophika buledi ena ndi mankhwala ufa zimachititsa milingo apamwamba a shuga magazi kuposa zina zilizonse zimam'patsa. Mwachibadwa, zimenezi ndondomeko glycosylation akuyamba mu mode mwadzidzidzi, imbaenda inapita ukalamba.

pa katundu chimanga ofotokoza

M'zaka zaposachedwapa, chimanga ndi maziko a zinthu zambiri - mungapeze chimanga madzi, grits chimanga, tchipisi chimanga, batala. Kumene, mungathe kudya ndi chimanga - koma mtengo kokha? Ndipotu, mankhwala ambiri mu funso pano, ndi mwamphamvu kuwonjezera mlingo wa shuga m'magazi, kuyambira ndondomeko glycation. Koma izi si chinthu chokha chimene chingakhoze kukupwetekani inu mankhwala ndi ena ofanana. mfundo ndi yakuti pa nkhani ya chimanga, shuga sasefukira chifukwa shuga, koma chifukwa cha fructose lapansi. Koma asayansi atulukira kuti fructose nthawi khumi wamphamvu kwambiri chikoka pa ndondomeko achikulire kuposa shuga. Choncho, ngati inu kuchita tsiku lililonse kugwiritsa ntchito mankhwala pamaziko a chimanga, ndiye mofulumira kwambiri muyamba kuona zizindikiro zonse kunja ndi mkati kukalamba msanga.

kuipa zina za mankhwala chimanga

Mbali ina zosasangalatsa n'chakuti mankhwala chimanga muli yambiri Omega-6 mafuta zidulo, imbaenda vutoli, ndipo izo, nawonso, angachititse makutidwe ndi okosijeni ndi kutupa, amene, monga glycation kumabweretsa inapita ukalamba. Choncho njira yabwino Pankhaniyi - kupewa kapena kuchepetsa kugwiritsa ntchito chimanga ndi mankhwala opangidwa kuchokera ku chimanga, ngati angathe kuyambitsa mu thupi lanu nthawi yomweyo onse njira zitatu zoipa zimene zimakhudza mathamangitsidwe wa ukalamba.

Shuga ndi shuga malonda

Monga mukuonera pa ndime yoyamba ija, mankhwala kuwonjezera mlingo wa shuga m'magazi anu, muyenera kupewa ngati mukufuna kuyang'ana ndi kumva wamng'ono. Mwachibadwa, komanso mwachindunji shuga, amene inu mukhoza kutenga chakudya. Inu mwina anamva nthawi zikwi za mmene shuga ndi zoipa thanzi lanu mu ambiri zifukwa zina, kuphatikizapo chifukwa chakuti zimene amachita ndi m'chiuno, komanso chifukwa n'zotheka kukhala shuga. Tsopano inu mukudziwa, chifukwa shuga, mukhoza kuyamba mwamsanga zaka.

njira kwa shuga

M'malo shuga, Ndi bwino kugwiritsa ntchito zachilengedwe sanali nutritive sweeteners monga stevia, kumwa khofi wanu tsiku kapena tiyi, komanso kuphika ndi mwamtheradi zina zonse. Izi kwambiri kukuthandizani kulamulira mlingo wa shuga m'magazi anu, ndipo potero m'mbuyo ukalamba. Choncho inunso kuganiza kawiri musanayambe kudya ndiwo zochuluka mchere wokoma, kadzutsa dzinthu, maswiti ndi maswiti ena kuti imathandizira kukalamba wanu. Ngati inu simungakhoze kukhala popanda lokoma, mungagwiritse ntchito chokoleti mdima - ndi, ndithudi, zoipa kwambiri, koma lili kangapo zochepa shuga kuposa mtundu wina uliwonse wa mchere.

masamba mafuta

Pakuti masamba mafuta ndi anthu amene anachokera ku mankhwala achilengedwe, popanda mankhwala zina, mwachitsanzo, soya mafuta, mafuta rapeseed ndi zina zotero. msika Nthawi zambiri pabwino monga amazipanga zothandiza poyerekeza ndi mafuta ndi mitundu ina. Komabe, ngati muli chirichonse yankho mu sayansi, muyenera kumvetsetsa mmene chinyengo ntchito zimenezi, chifukwa chimene iwo akuchita mafuta awa thupi lanu, sitinganene kuti wathanzi. Choyamba mafuta onse masamba, kuti, soya, rapeseed, mpendadzuwa, chimanga ndi thonje, ngakhale, nthawi zambiri pansi kutenthetsa ndondomeko chithandizo mchikakamizo cha kutentha kwambiri mkulu. Komabe, ngati mu njira ya mankhwala lakhala likugwiritsidwa ntchito kokha kutentha, palibe choopsa chikanachitika - koma amapanga pafupifupi nthawi zonse ntchito Machining ndi solvents wapadera monga hexane, ndipo inu mosavuta tiyerekeze kuti za phindu apa kulankhula kale sindingakhoze kupita . Chifukwa, inu kupeza mafuta amene akukonza zambiri polyunsaturated makutidwe ndi okosijeni mafuta chotero zotsatira mu njira yaikulu yotupa ndi zobwera chifukwa cha okosijeni mkati mwanu. Izi amalenga ufulu ankafuna kusintha zinthu mopitirira amene adawononga nembanemba selo, zomwe zimabweretsa mofulumira kukalamba ndi matenda osiyanasiyana mtima ndi matenda ena. Choncho ngati mukufuna kukhala wathanzi, muyenera kusiya magulu mafuta omwe ali pamwambawa. M'malo mwake, muyenera kusankha mafuta kuti atha kukhala zothandiza thanzi lanu, kapena inu musawononge - monga mafuta, mafuta peyala kapena mafuta a kokonati.

polimbana ndi ukalamba prezhdeveremnnym

Chifukwa cha zimenezi, tikhoza kunena kuti mudzakhala ndi zonse akutanthauza choncho m'pofunika kuchepetsa kumwa mitundu yonse ya mankhwala, omwe tafotokozazi, popeza onse chifukwa atatu oopsa kwa inu pokonza - glycation, kutupa ndi makutidwe ndi okosijeni. iwo onse patsogolo kwa inapita kukalamba, ngati kudya zakudya zoterezi, inu posachedwapa kuyamba muzindikire zoipa osati maonekedwe anu, komanso boma ambiri thanzi lanu. Sinthanitsani zakudya izi ndi chakudya kwenikweni wathanzi, ndipo inu M'malo mwake, adzamva ndi kuyang'ana wamng'ono kuposa masiku.