Umbhali: Bobbie Johnson
Umhla Wokudalwa: 4 Utshazimpuzi 2021
Hlaziya Umhla: 18 Eyenkanga 2024
Anonim
I SUMMONED THE QUEEN OF SPADES / A DEMON ON A CASTAWAY AND A MYSTICAL RITUAL
Ividiyo: I SUMMONED THE QUEEN OF SPADES / A DEMON ON A CASTAWAY AND A MYSTICAL RITUAL

Umxholo

Sifakwe iswekile kuyo yonke indawo esijika-kuzo zombini iindaba, esixelela ukuba sinciphise ukuba singakanani, kwaye kukutya neziselo ezininzi esizityayo mihla le. Kwaye oku kuphazamiseka kweswekile ngokuqinisekileyo akukho mnandi, njengoko kusishiya singaqinisekanga malunga nendlela yokwanelisa iminqweno ngaphandle kweelekese, ukuba izinto zokuthambisa ezenziweyo zikhuselekile, kwaye yeyiphi into onokuyitya. Esikhundleni sokuphosa itawuli ngokuphila okunempilo-okanye, okubi nakakhulu, ukujika kwi-cookies ukukhulula uxinzelelo lwakho-uqondise iinyani malunga nazo zonke iintlobo zeswekile ukuze ukwazi ukuphatha umzimba wakho (kunye nezinyo lakho elimnandi) ngokufanelekileyo.

Kutheni le nto kufuneka ndixhalabile malunga nokuba ndingakanani iswekile endiyityayo? Loluphi uhlobo loMonakalo esiLulo Ngokwenene Ukuthetha nge?

Ingcinga

Okokuqala, okucacileyo: Iswekile yongeza iikhalori ezingenanto kwisidlo sakho, kwaye ukuba awulumkanga, inokongeza iisentimitha esinqeni sakho. Gcina oko, kwaye kunokukhokelela ekutyebeni, okuzisa inkitha yezinye iingxaki zempilo ezifana nesifo senhliziyo, uthi uLaura Schmidt, Ph.D., unjingalwazi womgaqo-nkqubo wezempilo kwiSikolo soNyango kwiYunivesithi yaseCalifornia, eSan. UFrancisco.


Kodwa uninzi lwemiba eziswe kukusetyenziswa gwenxa kweswekile kukholelwa ekubeni ayihambelani ngokupheleleyo nokutyeba nangakumbi malunga nendlela into eyenziwe ngayo emzimbeni. "Uphononongo kwizilwanyana lubonisa ukuba i-fructose intake ngokukodwa inokuguqula amandla akho okulawula ukutya, ukunciphisa amandla akho okutshisa amanqatha, kunye nokwenza iimpawu ze-metabolic syndrome, ezifana nokunyusa uxinzelelo lwegazi, ukwandisa amanqatha, kunye nokubangela isibindi esinamafutha kunye nokuxhathisa i-insulin," Utsho uRichard Johnson, MD, uprofesa wezonyango kwiYunivesithi yaseColorado eDenver kunye nombhali Ukutshintsha kweFat.

Enye into engathandekiyo kwicala leswekile: imibimbi. "Xa umzimba wakho ugaya iimolekyuli zeswekile ezinje nge-fructose okanye iswekile, zibophelela kwiiproteni nakumafutha kwaye zenze iimolekyuli ezintsha ezibizwa ngokuba ziimveliso zokuphela kweglycation, okanye ii-AGE," utshilo uDavid E. Bank, ugqirha wesikhumba eMount Kisco, NY kunye nelungu lebhodi yeengcebiso ye-SHAPE . Njengoko ii-AGE ziqokelela kwiiseli zakho, ziqala ukutshabalalisa inkqubo yenkxaso yolusu, i-aka, collagen kunye ne-elastin. Ngenxa yoko ulusu lushwabene, aluguquguquki kwaye alukhazimli kangako, utshilo uBhanki


Kutheni le nto uphando lweSugar Spotty?

Ingcinga

Kunzima ukwahlula iziphumo zeswekile yodwa ebantwini kuba ukutya kwethu kuqulethe iintlobo ngeentlobo zezithako kunye nezondlo, ngoko ke uphando oluninzi lwenziwe kwizilwanyana kusetyenziswa izixa ezikhulu, ezikwanti zeswekile ezingabonisi ukusetyenziswa kwethu okuqhelekileyo (60). Ipesenti yokutya endaweni yeepesenti ezili-15), utshilo u-Andrea Giancoli, MPH, RD, osisithethi seAkhademi yeSondlo kunye neDietetics.Enye inkxalabo ikwabonakalisiwe ngenxa yokuba ezo zifundo zezilwanyana zisebenzise i-fructose emsulwa endaweni yokudibanisa i-fructose kunye ne-glucose njengoko sihlala siyidla, wongeza uJohnson, obe esenza uphando ngeswekile (exhaswa ngemali liZiko lezeMpilo leSizwe) amashumi eminyaka.


Nguwuphi umahluko phakathi kweFructose, iGlucose, iGalactose, kunye neSucrose?

Ingcinga

Nganye kwezi molekyuli isetyenziselwa ukwenza iintlobo ezahlukeneyo zeecarbohydrate. I-Fructose ngokwemvelo ifumaneka kwizityalo ezininzi, ubusi, imithi kunye neziqhamo zomdiliya, amaqunube, kunye neengcambu ezininzi zemifuno. Ikwayinto eyenza iswekile ibe mnandi. Iswekile ikwisitatshi kwaye yatshiswa ukwenza amandla, kwaye galactose ifumaneka kwiswekile yobisi. I-Sucrose, okanye iswekile yetafile, iswekile kunye nefructose eboshwe kunye.

Uninzi lwee-carbohydrate ziguqulwa zibe yiglucose kwaye zisetyenziselwa amandla okanye zigcinwe njengamafutha. Kodwa ngokungafaniyo nezinye iiswekile, eziye zenziwe i-metabolized kwi-blood stream yakho, i-fructose iya esibindini sakho ukuze ifakwe i-metabolized. Xa idliwe ngokugqithiseleyo, isibindi asikwazi ukuphinda siqhube i-fructose njengamandla kwaye endaweni yoko siyiguqule ibe ngamafutha, ekugqibeleni iyandisa i-metabolic syndrome. Isibindi esinamafutha sinokubangelwa butywala kwaye kwiimeko ezinzima sijike sibe sisifo sesibindi.

Ndingakanani iswekile ekufuneka ndiyisebenzise yonke imihla?

Ingcinga

Ngokwe-American Heart Association (ekuphela kombutho oncomela inani elithile lokutya), abasetyhini akufuneki batye ngaphezulu kweetispuni ezi-6 zeswekile eyongeziweyo ngosuku ngalunye (umda wamadoda ziitapuni ezili-9). Oku akubandakanyi iswekile evela kwimithombo yendalo enjengeziqhamo.

Ukubeka oku kumbono, i-teaspoon yeshukela ilingana ne-4 grams kunye ne-16 calories. Isiselo esinoshukela esine-20-ounce (isoda, isiselo sezemidlalo, okanye ijusi) ihlala iqulethe iitispuni ezili-15 ukuya kwezi-17 zezinto eziswiti. Okwangoku umndilili waseMelika uthatha ngaphezu kwe-22 yeitispuni-352-plus iikhalori-zeswekile eyongeziweyo yonke imihla. Yiyo iitispuni ezili-16 kunye nama-khalori angama-256 ngaphezu kokucetyiswa.

Kuthiwani ngeShukela evela kwiiNdawo zeNdalo, Njengesiqhamo-Ngaba loo nto ayilunganga?

Ingcinga

Hayi, akukho nto iphosakeleyo ngokubandakanya imveliso entsha ekudleni kwakho. "Isiqhamo siqulathe i-fructose, kodwa isixa sisezantsi (i-4 ukuya kwi-9 yeegram ngokutya), kwaye ikwanazo nezakha mzimba ezisempilweni, ezinje ngeevithamini, ii-antioxidants, i-potassium, kunye nefayibha, ezinceda ukucothisa ukufunxwa kweswekile kunye nokuchasa ezinye zeziphumo zayo. ,” utshilo uJohnson.

Kodwa, njengayo nayiphi na into, iziqhamo kufuneka zisetyenziswe ngokumodareyitha, oko kuthetha ukuba iinkonzo ezimbini ukuya kwezine ngosuku-ngakumbi ukuba unesifo seswekile- kwaye zezona zifom. Funda: hayi i-candied (ngeswekile eyongeziweyo), eyomileyo (apho iswekile igxininiswe ngakumbi kwaye ngamanye amaxesha iswekile yongezwa), okanye ijusi. "Iijujisi ziqhekeza ifayibha ngaphandle kwesiqhamo kwaye ziyijike ibe yifactose egxile ngakumbi. Oku kwenza ukuba kube lula kakhulu ukusebenzisa itoni yeswekile kwiglasi enye encinci kwaye kubangele ukuba iswekile egazini lakho ivele ngokukhawuleza," utshilo uSchmidt. Oko kunyuka kweswekile yegazi kubangela ukuba isibindi sigcine amafutha kunye ne-insulin enganyangekiyo, enokuthi inyuse umngcipheko wesifo seswekile.

Kuya kufuneka uqaphele ukuba iziqhamo ezithile ziphezulu kwiswekile kunezinye. Ezininzi abantu abacinga ngazo zibandakanya iibhanana (iigram ezili-14 kwinto enye, eneneni ayiyonto imbi kangako), iimango (46g), kunye neerharnate (39g). Iswekile eninzi ithetha iikhalori ezingaphezulu, ke ukuba ujonge ukusetyenziswa kwakho kweswekile iyonke nokuba yehle ubunzima okanye ngeenjongo zesifo seswekile, kuya kufuneka unciphise inani lezi ziqhamo zityiwayo yiswekile eninzi.

Yintoni kanye eyongezwayo iswekile?

Ingcinga

"Ngokungafaniyo ne-lactose ebisi kunye ne-fructose kwiziqhamo, iishukela ezongeziweyo azenzeki ngokwendalo. Zongezwa ngokoqobo kukutya nakwiziselo ngexesha lokulungiswa kwazo," utshilo uRachel Johnson, Ph.D., MPH, RD, unjingalwazi wezokondla. IYunivesithi yaseVermont eBurlington. Iswekile eyongeziweyo ingaba naluphi na uhlobo, kubandakanywa nobusi, ishukela elimdaka, isiraphu ye-maple, i-dextrose, i-fructose, isiraphu yengqolowa ephezulu ye-fructose, i-sugar granulated, iswekile eluhlaza kunye ne-sucrose, ukubiza ezimbalwa. Uluhlu olupheleleyo, ndwendwela iwebhusayithi ye-USDA MyPlate.

Kutheni iShukela longezwa kwizinto ezininzi kangaka?

Ingcinga

Enye ingcamango kukuba malunga ne-20 ukuya kwiminyaka eyi-30 eyadlulayo, amanqatha aba lutshaba lwe-1, ngoko abavelisi baqala ukusika amanqatha ngokutya okupakishweyo kunye nokubeka iswekile eninzi (ngokuphindaphindiweyo kwimo ye-high-fructose corn syrup) ngethemba lokuba abathengi. ngekhe uqaphele utshintsho kwincasa. “Ubumnandi beswekile buyolisa inkalakahla yethu,” utsho uKathy McManus, R.D., umlawuli wesebe lezondlo eBrigham nakwiSibhedlele sabaseTyhini eBoston.

Ngenxa yoko, sele sikuqhelile ukutya kwethu ukuba mnandi kunento bekufanele ukuba yiyo ngokwendalo. Ngokutsho kwe-USDA, ukusetyenziswa kwe-capita ngonyaka ngamnye kwi-capita ye-caloric sweeteners kunyuke ngeepesenti ezingama-39-ukunyuka kwama-43.

Iipawundi-phakathi kwe-1950 kunye ne-2000.

Iswekile ikwanceda ukwandisa ubomi beshelufu yeemveliso ezithile.

Ngaba kukho nakuphi na ukutya okungafihlisiyo okuhlala kuqulathe iswekile eninzi endifanele ndiyazi kwaye ndihlale kude?

Ingcinga

"Iswekile yongezwa malunga neepesenti ezingama-80 zeemveliso ezigcinwe kwiishelufa zethu ezinkulu," kusho uSchmidt. I-ketchup, iisosi zebhotile, kunye nokunxitywa kwesaladi zezinye zezona zigwenxa, kwaye zifumaneka nakwizinto ezifana nesonka kunye ne-crackers. Umzekelo, i-bagel enye, umzekelo, inokuqulatha malunga neegram ezintandathu zeswekile.

"Iswekile ifihliwe kuzo zonke iintlobo zokutya ongenakucinga ngazo kuba uzijonga zinencasa kwaye aziswiti, ke ukufunda indlela yokuchonga ezo swekile kwiileyibhile zezithako kubalulekile," wongeza uSchmidt. Ukongeza kwezo unokuzichonga (iswekile, ubusi, iisiraphu), khangela amagama aphela ngo "-ose." Kwaye khumbula, iphezulu kuluhlu, iswekile eninzi iqulethe imveliso.

Ngaba iswekile ekrwada ingcono ngenene kum kuneswekile yeGranulated rhoqo (iSucrose)?

Ingcinga

Zombini iswekile zitsalwa kummoba weswekile, "iswekile ekrwada isulungekisiwe kancinci kuneswekile eqhelekileyo kwaye igcina ezinye zeemolasses," utshilo uRachel Johnson. Ngelixa oko kuthetha ukuba iqulethe kancinci isinyithi kunye necalcium, akukho xabiso lesondlo linentsingiselo, kwaye zombini zinenani elifanayo leekhalori.

Ngaba kungcono ukusebenzisa ubusi, isiraphu yemephu, kunye nezinye izinto ezimnandi kunaleyo yeswekile rhoqo?

Ingcinga

Hayi. Zonke iiswekile ezilula ezinegalelo kwiikhalori ezingaphezulu, kwaye umzimba wakho uphendula ngendlela efanayo kubo, utshilo uMcManus. "Nokuba yeyiphi na ifom, nganye incitshiswa ngokulula kwaye ifakwe kumjelo wegazi lakho, kwaye xa yenziwe ngokugqithileyo oku kunokudala ukunganyangeki kwe-insulin kwaye kunokubeka emngciphekweni wokuhlaselwa sisifo seswekile."

Nguwuphi umahluko phakathi kwesiraphu yombona ephezulu yeFructose (HFCS) kunye neSwekile yesiqhelo? Ngaba i-HFCS Imbi Ngokwenene?

Ingcinga

Itafile iswekile-a.k.a. I-sucrose-yenziwe ngama-50 eepesenti ye-fructose kunye neepesenti ezingama-50 zeswekile. I-HFCS ivela kwingqolowa kwaye iqulethe i-fructose kunye ne-glucose; Ngamanye amaxesha ine-fructose engaphezulu kuneswekile kwaye ngamanye amaxesha iba nencinci, utshilo uRichard Johnson. "Isiraphu yengqolowa ene-fructose yeyona isezona zimbi kwiziselo ezibandayo, xa iqulathe phantse iipesenti ezingama-55 ukuya kuma-65 zefructose," uyongeza. "Nangona kunjalo, kwezinye iimveliso ezifana nesonka, iqulethe i-fructose encinci kuneshukela etafileni."

Imiphumo emibi ye-fructose ikhuliswe kwi-HFCS, njengoko iyidosi ephezulu ye-fructose kunezinye iintlobo ezininzi. Kwaye ukuqaliswa kwesiraphu yengqolowa ephezulu ye-fructose ihambelana nokunyuka kwezinga lokukhuluphala, uRichard Johnson wongezelela.

Yintoni eyingozi ekutyeni izimuncumuncu ezenziweyo njengeAspartame, iSucralose, kunye neSaccharin?

Ingcinga

"Ndicinga ukuba isigwebo sisekho kubo bonke aba bathatha indawo," utshilo uMcManus. I-FDA ithathela ingqalelo igama le-aspartame (elithengiswa phantsi kwamagama alinganayo, iNutrasweet, kunye neSwekile Twin), sucralose (Splenda), kunye ne-saccharin (Sweet'N Low) ukuba "ithathwa njengekhuselekileyo" okanye i-GRAS, kwaye iseke ukutya okwamkelekileyo kwemihla ngemihla ( ADI) nganye. I-ADI isekelwe kubunzima bakho. Umzekelo, ibhinqa le-140-pound kuya kufuneka lidle malunga ne-18 yeetoti ze-aspartame-sweeted diet soda okanye iipakethi ezisi-9 ze-saccharin ukodlula i-ADI yakhe. Ukumodareyitha kubalulekile, kwaye ndiyakholelwa ukuba kuya kufuneka ukhangele ukutya okunempilo ngokwendalo, ngaphandle kokufaka izinto ezenziweyo, utshilo uMcManus.

Uphando lukwabonisa ukuba iilekese zokufakelwa zinokungasebenzi njengesiqhelo endaweni yeswekile xa kufikwa kwiminqweno eyonelisayo. Ngelixa iswekile ibangela impendulo yomvuzo kwingqondo yakho, ukonyusa amanqanaba e-dopamine njengoko amandla enziwe i-metabolized, ukutya into eneswiti eyenziweyo akuyonyusi i-dopamine konke konke, ngokutsho kophononongo lwakutsha nje lweYunivesithi yaseYale yezoNyango.

Kuthiwani malunga neZero-Calorie Sweeteners "Zendalo", ezinje ngeStevia kunye neMonk Fruit Extract (Nectresse)?

Ingcinga

"Ezi zinomdla kubathengi kuba zinendalo ngakumbi kuneeswidi zokwenziwa, kodwa aziyindalo ngokupheleleyo," utshilo uMcManus.

Kanye njengoko i-sucrose itsalwa ngokwekhemikhali kwimoba, i-stevia itsalwa kwisityalo se-stevia rebaudiana. AmaJapan anezinto eziswiti kunye ne-stevia amashumi eminyaka kwaye abantu base Mzantsi Melika basebenzise amagqabi e-stevia kangangeenkulungwane, kodwa i-FDA inike kuphela iwonga le-stevia GRAS ngo-2008. Esi sinandi simalunga nama-300 amaxesha aswiti njengeswekile.

Isicatshulwa seMonk (ithengiswe phantsi kwegama elithi Nectresse) isuka kwintlabathi eyinzalelwane yase China nakumantla eThailand. Ubumnandi bayo abuveli kwiswekile yendalo kodwa i-antioxidant ebizwa ngokuba yi-mogroside, eyi-200 ukuya kuma-500 amaxesha aswiti njengeswekile. Nangona uphando oluncinci lwenziwe kuyo, ukukhutshwa kweziqhamo zemonki kubonakala kukhuselekile kwaye kuthathelwa ingqalelo njenge-GRAS ukusukela ngo-2009.

Yintoni Utywala beswekile?

Ingcinga

Iswekile yotywala ikhutshwa kwiziqhamo kunye nemifuno apho ivela khona ngokwendalo, kwaye inokwenziwa kwezinye iikhabho ezinje nge-fructose kunye ne-dextrose. Ezi zincitshisiweyo ze-calorie sweeteners zihlala zinamagama aphela ngo-"-ol" njenge-sorbitol, i-xylitol, kunye ne-mannitol, kwaye zidla ngokufumaneka kwiintsini, iilekese, kunye ne-low-carb nutrition bar. Ithathelwe ingqalelo i-GRAS yi-FDA, ziyaziwa ngokuqunjelwa kunye nezinye iingxaki zokugaya ukutya kwabanye abantu, utshilo uGiancoli. "Ngokungafaniyo neswekile, ezi zinxilisayo zichithwa emathunjini kwaye ziguqulwe zibe yigesi, ehlala idala ukuphazamiseka kwesisu."

Ngaba zikhona ezinye iintlobo zeeswidi endifanele ndiziphephe?

Ingcinga

Isiraphu yeAgave, utshilo uGiancoli. Ithathwa njenge-low-glycemic, isiraphu ye-agave ayinayo i-glucose eninzi, kodwa ifikelela kuma-90 ekhulwini kwi-fructose-indlela ephezulu kune-high-fructose corn isiraphu. Ke ngelixa ithathwa njengeyendalo kuba isenziwa ukusuka "kubusi bamanzi" obufunyenwe kwisityalo esiblue agave, kwaye isisiqingatha nesiqingatha simnandi kuneswekile ngenxa yoko kufanelekile ukuba uyisebenzise kancinci, kusafuneka ulumke: Kakhulu kuthetha iikhalori ezininzi kunye ne-fructose eninzi-nayo yonke imingcipheko yempilo ehambelana nayo.

Zeziphi ezona zinto zilungileyo zokuzitya xa unqwenela into eswiti?

Ingcinga

Namathela kukutya okuxineneyo kwezondlo okwendalo okunencasa efana neziqhamo ezitsha okanye iyogathi engenanto enamajikijolo, utshilo uMcManus. Kwaye ukuba awukwazi ukudlula into eneswekile eyongeziweyo, qiniseka ukuba yenziwe nge-carbs enempilo efana ne-oats kunye ne-grain grains endaweni ye-carbs ecocekileyo efana nomgubo omhlophe, njengoko i-fiber yendalo kwi-carbs elungileyo inceda ukucotha ukuphuka kweeshukela. Kwipinki, spice enye i-oatmeal ecacileyo kunye nesinamon okanye i-nutmeg.

Yeyiphi eyona ndlela ilungileyo yokunciphisa iShukela?

Ingcinga

Kuqala jonga indlela otya ngayo ukuze uchonge eyona mithombo yakho yeswekile eyongeziweyo, utshilo uMcManus. Funda uluhlu lwezithako (jonga la magama), kwaye uzame ukuphepha iimveliso ezinohlobo lweswekile oludweliswe njengenye yezithako ezintlanu zokuqala. Jonga iinyani zesondlo ngokunjalo, uthelekisa nantoni na eneswiti (efana neyogathi okanye i-oatmeal) kumlingane wayo ocacileyo ukwahlula iiswekile ezongeziweyo kwizinto ezenzeka ngokwendalo.

Nje ukuba wazi amabala akho amnandi, qala ukunciphisa, ugxile kwabona bakhohlakeleyo kuqala. Ukuba isiselo esinxilisayo esiswekile-owona mthombo mkhulu weswekile eyongeziweyo kukutya kwaseMelika, ngokweZiko loLawulo lweZifo noThintelo-

endaweni yesoda yokutya kunye neseltzer yamanzi ngekalika, ujonge ekugqibeleni ukusela iseltzer okanye amanzi acabaleleyo. "Ukuba ufuna ukukhaba umkhwa wakho weswekile, kufuneka uphinde uqeqeshe inkalakahla yakho, kwaye ngeemveliso ezinoshukela ozenzileyo, uya kuqhubeka nokunqwenela ubumnandi," utshilo uSchmidt. "Ezi zinto zimnandi zifana nokusebenzisa i-nicotine patch ukuyeka ukutshaya-ukulungele ukutshintsha, kodwa kungekhona ixesha elide."

Kwakhona zama ukutya ukutya okuninzi okugcweleyo kunye nokumbalwa okupakishweyo okupakishiweyo, ugcine ukutya okunokubangela ukuphinda kubuyele iswekile endlwini yakho.

Ngaba unokuba likhoboka leShukela?

Ingcinga

Ewe, ngokutsho kukaRichard Johnson. "Iswekile yenye yokutya okumbalwa okufunwa ngabantu. Iintsana ziyakukhetha amanzi aneswekile kunobisi," utshilo. "Kubonakala ngathi kungenxa yokukhuthaza i-dopamine kwingqondo, eyenza impendulo yolonwabo." Ngokuhamba kwexesha, loo mpendulo iyancipha, ngoko ufuna iswekile eyongezelelekileyo ngenxa yesiphumo esifanayo, kwaye xa iimpuku ezityiswa ngamanzi aneswekile zivinjwa isiselo sazo esimnandi, zinokubonisa iimpawu zokurhoxisa.

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