4 "luncedo" imveliso, leyo ukukhawulezisa inkqubo ukuguga

Ngenxa abasabela kwemichiza ukuba kwenzeka emzimbeni wakho xa Nditya ukutya ethile yonke imihla, ezinye iimveliso kunokubangela okukhawulezileyo ukuguga umzimba wenu, lo gama abanye ukutya kukunceda ulwe ukwaluphala. Ukuba ukudla ukudla ephosakeleyo rhoqo, uya zinokujongeka kwaye uzive iminyaka elishumi nangaphezulu koko umntu amelwe kukuzicingela ngako. iinkqubo ezintathu kwenzeka emzimbeni wakho kuchaphazela izinga layo lokuguga - kuba glycation, nangokurhala kunye namachibi. Xa kuziwa nokuguga, oko kwakuthetha isikhumba hayi kuphela ukushwabana - ukuba ke ezo zinto unnoticeable emehlweni, ezifana nokhuseleko amalungu sakho sangaphakathi. Kwaye ke kubaluleke ngakumbi kakhulu kunokuba ukulondoloza indlela imbonakalo. Ngoko ke, lixesha ukufumana into iimveliso ngemihla ukuba bendisoloko ndicinga ukuba luncedo, enyanisweni, kukhokelela ekubeni kwezinga ukwaluphala, kwaye akusayi khangela eneminyaka sawo.

glycation

Ngaphambi kokuba sithethe ngokungqalileyo ngeempembelelo ingqolowa emzimbeni wakho, kuyimfuneko ukuthetha malunga nenkqubo glycation. It ikhawulezisa ukuguga sesizalo sakho, kuquka eluswini, ngenxa yobuninzi iswekile ezifumaneka egazini lakho. Yiloo nto abantu nezigulane seswekile ngokuqhelekileyo baziva emdala kakhulu kunokuba zinjalo ukuba - kwaye zikhangeleka ngokufanayo zonke. Nangona kunjalo, le ndlela ayikho kuphela seswekile. Lixesha lokuba sibuyele ngqo nengqolowa kunye ukuqonda ukuba sidibana omawukwenze ngayo.

imveliso yengqolowa

Kukho elaziwayo encinane, nto leyo igutyungelwe yonke iintlobo amaphulo yokwazisa, ezama ukuboyisela abantu ukuba ingqolowa kulungile ukuba impilo yakho. Ingqolowa iqulethe enye uhlobo angaqhelekanga ekudleni ukuba ayikwazi kufunyanwa kwezinye ukutya - oku amylopectin-A. Ngenxa yoko iimvavanyo, kwafunyaniswa ukuba carbohydrate kunokonyusa amanqanaba eswekile yegazi ngaphezu etafileni yayo iswekile kude. Enyanisweni, amylopectin-A kwandisa amaqondo eswekile yegazi ngakumbi kunayo nayiphi na enye carbohydrate olukhoyo on Earth. Oku kuthetha ukuba zonke izinto ezenziwe ngengqolowa, ezifana isonka, bagels, muffins kunye nezinye izonka kunye neemveliso umgubo badla kungabangela ukuba amaqondo aphezulu kakhulu iswekile yegazi ngaphezu kwayo nayiphi na eminye imithombo ekudleni. Ngokwendalo, le nkqubo glycosylation iqala imo yonxunguphalo, nto leyo ekhokelela ukuguga olukhawulezileyo.

kwimveliso yengqolowa-based

Kwiminyaka yakutshanje, amabele sisiseko imveliso ezininzi - unako ukufumana isiraphu ingqolowa, umgrayo ingqolowa, chips ingqolowa, ibhotolo. Kakade ke, udle kukho ingqolowa - kodwa loo nto kunomvuzo kuphela? Enyanisweni, iimveliso ezininzi ekuthethwa ngazo apha, kananjalo kwandisa ngamandla umgangatho iswekile egazini, ukuqala inkqubo glycation. Kodwa asiyiyo loo nto kuphela ukuba buhlungu le mveliso kunye nezakhi zayo. Inyaniso kukuba xa umbona, iswekile yegazi lingaphumi ngenxa glucose, kodwa ngenxa fructose. Kodwa oosonzululwazi bafumanisa ukuba fructose yi izihlandlo ezilishumi nempembelelo enamandla kakhulu inqubo yakho yokuguga ngaphezu glucose. Ngoko ke, ukuba wenze yonke imihla ukusebenzisa imveliso ngokusekelwe zengqolowa, ngoko ngokukhawuleza kakhulu uyaqalisa uqaphele, ngaphandle kunye nezo ziphuma ngaphakathi iimpawu wokwaluphala kwexesha.

Ezinye lobubi imveliso yengqolowa

Omnye umba ekhathazayo kukuba iimveliso ingqolowa ziqulethe izixa ezikhulu Omega-6 okunamafutha acid, nto leyo ekhokelela ukuba ukungalingani, kwaye, yena, kunokubangela igcwala kunye nangokurhala, leyo, ngathi glycation ikhokelela nokuguga olukhawulezileyo. Ngoko ke indlela engcono kulo mzekelo - ukuthintela okanye ubuncinane ukunciphisa ukusetyenziswa kwazo zombini mbona kunye nemveliso evela umbona, njengoko kunokubangela emzimbeni wakho ngexesha elifanayo zonke iinkqubo emithathu eyingozi ezichaphazela kukukhawuleziswa ngokwaluphala.

Iswekile and sugar iimveliso

Njengoko ubona kulo ingentla apha imihlathi, iimveliso ezandisa umgangatho iswekile egazini lakho, umele ukuphephe xa ufuna zinokujongeka kwaye uzive omncinane. Ngokwendalo, oku kwakhona ngqo kwi iswekile, onokuwatshintsha sitye ukutya. Wena kakhulu ukhe weva ngokuphindwe kaliwaka malunga iswekile yindlela yingozi empilweni yakho yentlaninge nezinye izizathu, kuquka ngenxa yokuba wenza kunye esinqeni, kwakunye ngenxa ithuba lokuba nesifo seswekile. Ngoku uyazi ngakumbi, ngenxa iswekile, unako uqalise ngokukhawuleza ubudala.

enye ukuya eswekileni

Kunokuba iswekile, kucetyiswa ukuba usebenzise sweeteners zendalo ezingezo-okunesondlo ezifana stevia, ukuba usele ikofu yakho yemihla ngemihla okanye iti, ngokunjalo ukubhaka ngokupheleleyo zonke ezinye iimeko. Oku kuya kunceda kakhulu ukuba ubenemboniselo yangaphezulu yazo iswekile egazini lakho, yaye ngaloo ndlela isantya ukwaluphala. Ngaloo ndlela, nawe kufuneka ucinge kabini phambi kokuba utye dessert esimnandi, iisiriyeli isidlo sakusasa, iilekese kunye nezinye iilekese ukuba ukukhawulezisa bekhula. Ukuba nangoku akukwazi ukuphila ngaphandle ezinencasa, ungasebenzisa itshokolethi emnyama - oko kukuthi, Kakade ke, kubi kakhulu, kodwa iqulethe izihlandlo eziliqela iswekile ngaphantsi kwe naluphi na olunye uhlobo dessert.

amafutha

Kuba imifuno oyile zezo zivela kwiimveliso zendalo, ngaphandle unyango ngakumbi, oko kukuthi, iimbotyi zesoya ioli, ioli rape njalo njalo. market sabo kubekwe i luncedo kakhulu xa kuthelekiswa ibhotolo kunye nezinye iintlobo. Nakuba kunjalo, ukuba ngaba into thsuphe eziphilayo, kufuneka uqonde indlela ekhohlisayo la maphulo, kuba oko benza ezi amafutha emzimbeni wakho, awukwazi kubizwa ngokuba sempilweni. Okokuqala oli yemifuno, oko kukuthi, iimbotyi zesoya, rape, zikajongilanga, ingqolowa kunye umqhaphu, ewe, kwiimeko ezininzi phantsi ukufudumeza inkqubo unyango phantsi kweempembelelo amaqondo obushushu aphezulu kakhulu. Nakuba kunjalo, ukuba ngethuba unyango sele isetyenziswe kuphela ubushushu, akukho nto eyoyikekayo uya kuthelekelela into ebinokwenzeka - kodwa abavelisi ziphantse isoloko isetyenziselwa machining kunye izinyibilikisi ezikhethekileyo ezifana hexane, kwaye kulula ukucinga ukuba malunga naziphi na izibonelelo apha intetho sele awukwazi ukuya . Ngenxa yoko, ufumana i-oyile, eziye abanikwe okuninzi polyunsaturated amanqatha igcwala yaye ngaloo ndlela kubangela iinkqubo ezinzulu ukudumba kunye oxidative ngaphakathi emzimbeni wakho. Oku kudala radicals ezamahala bawonakalisayo inwebu yeseli, nto leyo ebangela ukwaluphala olukhawulezisiweyo, kunye zizifo ezahlukahlukeneyo sentliziyo kunye nezinye iingxaki zempilo. Ngoko ke, ukuba ufuna ukuhlala usempilweni, kufuneka ukuba loo iintlobo-oyile ezithe ezidweliswe ngasentla. Endaweni yoko, kufuneka ukhethe oli na ukuba sibe yingenelo kwimpilo yakho, okanye okungenani musa ukulimaza - ezifana namafutha omnquma, ioli weavokhado okanye oyile yekhokhonathi.

Ukulwa prezhdeveremnnym nokuguga

Ngenxa yoko, sinokuthi uya bonke kuthetha kuyimfuneko ukunciphisa ukusetyenziswa zonke iintlobo zemveliso, ethe ichazwe ngasentla, ekubeni bonke babangela ezintathu yingozi ukuba ukuqhubekekisa - glycation, nangokurhala kunye namachibi. bonke ikhokelela ukuguga olungongezwanga, ngoko ukuba utya ukutya okunjalo, uya kungekudala uqala ukubona isiphumo elibi nje kuphela inkangeleko yakho, kodwa kurhulumente jikelele impilo yakho. Faka ezi kutya ukutya okunene okunempilo, yaye wena, phezu koko, uya kuziva kwaye khangela omncinci kunesiqhelo.