Edya Zvishoma Pfupa Kurasikirwa Uremu uye Kunzwa Zviri nani
Zviri nyore kupfuura iwe unogona kufungidzira kuderedza shuga yako yekudya. Asi izvozvo hazvirevi kuti zviri nyore. Kana iwe uri muropa kune shuga, tsika yako yehuga inogona kusimbisa kurwisana. Saka, unotanga sei? Pane nzira nhatu dzakasarudzwa dzokudya shuga shoma, asi unofanira kutanga kutanga nekuchenesa kunze kwako!
Dura Sukari Kubva Kudya Zvako
Dan DeFigio ane mazano akanaka pamusoro pokucheka shuga kubva pane kudya kwako.
DeFigio ndiye munyori weBeating Sugar Addiction yeDummies. Akataura neni pamusoro pezviratidzo zvehutano hwekushushikana uye nezvematanho ekutanga ani naani angatora kuti ararame hupenyu hwehuga hwakaderera. Maererano naDeFigio, unofanira kutanga kuderedza kudya kwako shuga nekurasa dambudziko rekudya izvi zvitatu:
- Sodasi, zvinonwiwa zvinotapira, uye mabiko ekofi. Zvakawanda zvehuga zvatinodya zuva rimwe nerimwe hazvisi kubva pane zvatinodya kunze kwezvinwiwa zvatinodya. Ichokwadi, dzakawanda zvine utano hwakanaka zvinowanzova zvinwiwa zvinoparadza kudya kwako. Kunyange kudya sodas kunogona kukonzera dambudziko. DeFigio anokurudzira kuti isu "tibve kure nesodas yemarudzi ose, zvose zvega uye shuga." Anokurudzira mvura ine utano, yakajeka panzvimbo. Asi, mvura haishande kune munhu wose. DeFigio anopa iyi sarudzo, "Kana uchida kuwedzera zvishoma nezvishoma zvinwiwa zvinotapira , edza kuwedzera Stevia powder panzvimbo yehuga kana shuga yemakemikari kune zvinwiwa zvako Stevia ishamwari yakasikwa, yakasimwa yakasimwa inenge isina makirori uye haina kutakura utano hwehutano hunoita zvinotapira zvinokonzerwa nemafungiro.Kwapedza nguva unogona kuderedza zvishoma nezvishoma mari yaunoisa mumvura yako, kofi, kana tei kusvikira usingafungi kuti iwe unoda chero kuwedzerwa kunhuvira zvakare. "
- Mafuta, mapeji, mahwendefa akaomeswa, uye "zvokudya zvisingabatsiri" zvinotapira. Kana iwe usingazivi kuti shuga yako yakagadziridzwa zvokudya inei, chengeta chikafu chokwadi label. DeFigio anorayira kudzivisa chero kudya chero kupi zvayo zvinopfuura 10 magamu emashuga kuburikidza nekushandira. Asi, kiyi iri kunzwisisa kunzwisisa mashizha . Kana iwe ukadya zvinopfuura chiyero chakanyorwa pane zvakanyorwa, uri kuwana shuga yakawanda kupfuura inoratidzwa.
- Muchero wezvibereko uye zvinwiwa zvejusi. Defigio anotsanangura kuti kunyange zvazvo jisi chaiyo yemichero ine mavitamini mazhinji uye antioxidants, iyo inowedzerawo fructose. "Fructose inowedzera," anodaro, "ndiyo nzira yakakwana yemafuta emuviri." Juice cocktails uye juice mabhokisi evana anowanzova 10 muzana chete kana kuti zvisingasviki juice chaiyo uye yakasara yakagadzirwa nehupamhi-fructose yehusi yegorosi kana zvimwe zvinotapira zvinogadzirwa.
Tsvaga Zvakavanzwa Zvichida Mukudya Zvako
Kuedza kuderedza kudya kwako kwehuga kunogona kuve nyore kana chigadzirwa chose chaive nacho chakatoti "shuga." Asi, chinonyanya kukosha ndechekuti michina yakawanda ine shuga uye inoshevedza zvinotapira kune rimwe zita. Semuenzaniso, unogona kuona sucrose, dextrose, sirasi yegorosi, nerve nectar, uchi, kana mamwe mazita anovhiringidza-awa ose mazita ehuga .
Saka, danho rokutanga mukugadzirisa tsika yako yehuga ndiko kudzidza mazita ose akasiyana neve shuga ayo vashandi vanogona kushandisa pamapakiti. Zvadaro, chengetedza chikafu chimwe nechimwe chaunodya uye cheka zvokudya zvinenge zvine shuga yakawedzerwa.
Kurumidza Zvaunoda Zvokudya
Kuti uchengetedze zvido zvingangoerekana zvaitika paunoshandura kudya kwako, DeFigio anopa mazano matatu anokosha:
- Idya kakawanda zuva rose. Paunenge uchifamba kwenguva refu usina kudya, muviri wako unopinda nenyota mamiriro, unobata pamafuta ezvokudya uye uchitsvaga chido chekuda.
- Inwa mvura yakakwana. Your hypothalamus controls zvose zvinodiwa zvako uye nyota yako kunzwa. Zviri nyore kuvhiringidza kuva nenyota nekuda chimwe chinhu chokudya.
- Ronga mberi. Ziva zvauri kuda kudya zuva rose kuitira kuti urege kuzviwana pachinzvimbo chechinhu chipi nechipi chakange chakakomberedza muimba yekusvitsa pabasa kana chipi zvacho chiri kukurumidza uye chiri nyore pakutya-thru.
Shoko Rinobva
Yeuka kuti chero kuchinja kune kudya kwako kunotora nguva nekugadzirisa. Aya matanho maduku angave asinganzwi wakasununguka kana akajairika pakutanga, asi mushure memavhiki mashomanana, iwe uchange uchirarama hupenyu hwehuga hwakaderera uye unonakidzwa nekunakira kudya kwakanaka uye hupenyu hwakanaka.
> Sources:
> Basu S, Yoffe P, Hills N, Lustig RH Ushamwari hweShuai kuvanhu-Dhiyabhorosi Dhiyabhorosi Kuwanda: An Econometric Analysis of Repeated Cross-Sectional Data. PLoS ONE 8 (2): e57873. doi: 10.1371 / magazini.pone.0057873. February 27, 2013.
> Centres for Disease Control and Prevention. Rethink Your Drink. Svondo 5, 2013.