Izizathu ezili-11 zokuba iswekile eninzi kakhulu ayilunganga kuwe

Umxholo

• 1. Ngaba Unokubangela Ukufumana Ubunzima
• 2. Ngamana Unokwandisa Umngcipheko Wakho Wezifo Zentliziyo
• 3. Unxibelelene namabala
• 4. Ukunyusa umngcipheko kuDidi 2 lweSwekile
• 5. Ngamana wandise umngcipheko womhlaza
• 6. Ngamana angalonyusa umngcipheko wokudakumba
• 7. Ngamana ingakhawulezisa inkqubo yokuLuphala kolusu
• 8. Ngaba Unokwandisa Ukuguga Kwamaselula
• 9. Ukucoca amandla akho
• 10. Ngaba kunokukhokelela kwi-Fatty Liver
• 11. Ezinye iingozi zempilo
• Indlela yokunciphisa ukuThathwa kweSwekile
• Umgca osezantsi

Ukusuka kwi-marinara sauce ukuya kwibhotolo yamandongomane, iswekile eyongeziweyo inokufumaneka nakwezona mveliso zingalindelekanga.

Abantu abaninzi baxhomekeke kukutya okukhawulezileyo, okucutshungulwayo ukutya kunye nokutya okulula. Kuba ezi mveliso zihlala zineswekile eyongeziweyo, yenza isixa esikhulu sokutya kwekhalori yemihla ngemihla.

E-US, iswekile eyongeziweyo iakhawunti ukuya kuthi ga kwiipesenti ezili-17 zokutya ikhalori yabantu abadala ukuya kuthi ga kwi-14% yabantwana ().

Izikhokelo zokutya zibonisa ukulinganiselwa kweekhalori kwishukela eyongeziweyo ukuya ngaphantsi kwe-10% ngosuku ().

Iingcali zikholelwa ekubeni ukusetyenziswa kweswekile ngoyena nobangela wokutyeba kunye nezifo ezininzi ezinganyangekiyo, ezinje ngohlobo lweswekile 2.

Nazi izizathu ezili-11 zokuba ukutya iswekile eninzi kuyingozi empilweni yakho.

1. Ngaba Unokubangela Ukufumana Ubunzima

Amanqanaba okutyeba ayenyuka kwihlabathi liphela kwaye iswekile eyongeziweyo, ngakumbi isiselo esiswekile, kucingelwa ukuba sesinye sezona ziphambili.

Iziselo ezineswekile ezifana nesoda, iijusi kunye neti ezimnandi zilayishwe ngefructose, uhlobo lweswekile elula.

Ukusebenzisa i-fructose kwandisa indlala yakho kunye nomnqweno wokutya ngaphezu kweswekile, olona hlobo lweswekile lufumaneka kukutya okunesitatshi ().

Ukongeza, ukusetyenziswa gwenxa kwe-fructose kunokubangela ukunganyangeki kwi-leptin, ihomoni ebalulekileyo elawula indlala kwaye ixelele umzimba wakho ukuba uyeke ukutya ().

Ngamanye amagama, iziselo ezineswekile azikuthinteli ukulamba kwakho, zisenza ukuba kube lula ukusebenzisa ngokukhawuleza inani eliphezulu leekhalori ezingamanzi. Oku kunokukhokelela ekuzuzeni ubunzima.

Uphando lubonakalise ngokungaguqukiyo ukuba abantu abasela iziselo ezineswekile, ezinje ngesoda kunye nejusi, banobunzima obungaphezulu kwabantu abanga ().

Kwakhona, ukusela kakhulu iswekile-iziselo ezinencasa inxulunyaniswa nenani elonyukayo lamafutha e-visceral, uhlobo lwamafutha enzonzobila asesiswini ahambelana neemeko ezinje ngeswekile nesifo sentliziyo ().

Ukutya iswekile eninzi kakhulu, ngakumbi kwiziselo ezineswekile, kwandisa umngcipheko wokufumana ubunzima kwaye kunokukhokelela ekuqokeleleni amafutha.

2. Ngamana Unokwandisa Umngcipheko Wakho Wezifo Zentliziyo

Ukutya okuneswekile eninzi kunxulunyaniswa nomngcipheko okonyukayo wezifo ezininzi, kubandakanya isifo sentliziyo, esona sizathu sokufa kwihlabathi liphela ().

Ubungqina bucebisa ukuba ukutya okuneswekile eninzi kunokukhokelela ekutyebeni kakhulu, ukudumba kunye ne-triglyceride ephezulu, iswekile yegazi kunye noxinzelelo lwegazi- yonke imingcipheko yesifo sentliziyo ().

Ukongeza, ukutya iswekile eninzi, ngakumbi iswekile-iziselo ezinencasa, kunxulunyaniswe ne-atherosclerosis, isifo esibonakaliswa ngamanqatha, iidipozithi zokuvala imithambo ().

Isifundo esingaphezulu kwama-30,000 abantu bafumanise ukuba abo bathe badla i-17-21% yeekhalori kwiswekile eyongeziweyo banomngcipheko omkhulu wokufa ngenxa yesifo sentliziyo ngama-38%, xa kuthelekiswa nalawo atya kuphela i-8% yeekhalori kwiswekile eyongeziweyo ().

I-ounce enye ye-16 (473-ml) yesoda inama-52 eeswekile, elingana ne-10% yosetyenziso lwekhalori yemihla ngemihla, esekwe kwi-2,000-calorie diet (11).

Oku kuthetha ukuba isiselo esinye esinoshukela ngemini singakubeka ngaphezulu komda ocetyiswayo wemihla ngemihla weswekile esongeziweyo.

Ukutya iswekile eninzi kakhulu kuyonyusa imeko yesifo sentliziyo njengokutyeba, uxinzelelo lwegazi kunye nokudumba. Ukutya okuneswekile eninzi kunxulunyaniswe nomngcipheko owandayo wokufa sisifo sentliziyo.

3. Unxibelelene namabala

Ukutya okuphezulu kwii-carbs ezicocekileyo, kubandakanya ukutya okuneswekile kunye neziselo, kunxulunyaniswa nomngcipheko ophezulu wokukhula kwamabala.

Ukutya okunesalathiso se-glycemic ephezulu, ezinje ngeelekese ezicwangcisiweyo, kunyusa iswekile yegazi lakho ngokukhawuleza kunokutya okunesalathiso esisezantsi se-glycemic.

Ukutya okuneswekile ngokukhawuleza kukhuphe iswekile yegazi kunye namanqanaba e-insulin, kubangele ukonyuka kwe-androgen, ukuveliswa kweoyile kunye nokudumba, konke oku kudlala indima kuphuhliso lwamabala ().

Izifundo zibonise ukuba izidlo ezisezantsi-glycemic zinxulunyaniswa nomngcipheko wokuncipha kwamabala, ngelixa ukutya okune-glycemic eninzi kunxulunyaniswa nomngcipheko omkhulu ().

Umzekelo, uphononongo kulutsha olungama-2,300 lubonise ukuba abo bahlala besitya iswekile banomngcipheko omkhulu wama-30% wokukhula kwamabala ().

Kananjalo uninzi lwezifundo zabemi lubonakalisile ukuba imimandla yasemaphandleni etya ukutya okuqhelekileyo, okungasetyenziswanga kunamazinga ama-acne, xa kuthelekiswa neendawo ezisezidolophini, ezinengeniso ephezulu ().

Ezi zinto zifunyanisiweyo ziyangqinelana nethiyori yokuba ukutya okuphezulu okucutshungulwayo, ukutya okuneswekile kunegalelo kuphuhliso lwamabala.

Ukutya okuneswekile eninzi kunokunyusa ukugcinwa kwe-androgen, ukuveliswa kweoyile kunye nokudumba, zonke ezo zinokuphakamisa umngcipheko wokukhula kwamabala.

4. Ukunyusa umngcipheko kuDidi 2 lweSwekile

Ukuxhaphaka kwesifo seswekile kuphindaphindwe kabini kule minyaka ingama-30 idlulileyo ().

Nangona zininzi izizathu zoku, kukho unxibelelwano olucacileyo phakathi kokusetyenziswa gwenxa kweswekile kunye nomngcipheko weswekile.

Ukutyeba kakhulu, okusoloko kubangelwa kukutya iswekile eninzi, kuthathwa njengeyona nto inobungozi kwisifo seswekile ().

Ngaphezu koko, ukusetyenziswa kweswekile eninzi ixesha elide kuqhuba ukunganyangeki kwi-insulin, ihomoni eveliswa yipancreas elawula amanqanaba eswekile yegazi.

Ukuxhathisa kwe-insulin kubangela ukuba amanqanaba eswekile egazini anyuke kwaye awonyuse ngamandla umngcipheko wesifo seswekile.

Uphononongo lwabemi oluquka ngaphezulu kwamazwe ali-175 lafumanisa ukuba umngcipheko wokuba nesifo seswekile ukhule nge-1.1% kwiikhalori ezili-150 zeswekile, okanye malunga netoti enye yesoda, esetyenziswa ngosuku ().

Olunye uphononongo luye lwabonisa ukuba abantu abasela iziselo ezineswekile, kubandakanya incindi yeziqhamo, banamathuba okuba nesifo seswekile (,).

Ukutya okuneswekile eninzi kunokubangela ukutyeba kakhulu kunye nokuxhathisa kwe-insulin, zombini ezi zinto zibeka umngcipheko kuhlobo lwe-2 yeswekile.

5. Ngamana wandise umngcipheko womhlaza

Ukutya kakhulu iswekile kunokunyusa umngcipheko wokuba nomhlaza othile.

Okokuqala, ukutya okunotye ukutya okuneswekile kunye neziselo kunokukhokelela ekutyebeni kakhulu, okuwonyusa kakhulu umngcipheko womhlaza ().

Ngaphaya koko, ukutya okuneswekile eninzi kunyusa ukudumba emzimbeni wakho kwaye kunokubangela ukunganyangeki kwe-insulin, zombini eyonyusa umngcipheko womhlaza ().

Isifundo kubantu abangaphezu kwe-430,000 sabona ukuba iswekile esetyenzisiweyo inxulunyaniswa ngokuqinisekileyo nomngcipheko okhulayo womhlaza wokuqina, umhlaza wokucela umhlaza kunye nomhlaza wamathumbu amancinci ().

Olunye uphononongo lubonise ukuba abasetyhini abatya ii-buns ezimnandi kunye neicookies ngaphezulu kwamaxesha amathathu ngeveki babenamathuba angama-1.42 amathuba okuba nomhlaza we-endometrium kunabafazi abatya oku kutya ngaphantsi kwama-0.5 eveki ().

Uphando kwikhonkco phakathi kokudityaniswa kweswekile kunye nomhlaza kuyaqhubeka, kwaye kufuneka uphando olungaphezulu ukuze kuqondwe ngokupheleleyo obu budlelwane bunzima.

Iswekile eninzi inokukhokelela ekutyebeni kakhulu, ukunganyangeki kwi-insulin kunye nokudumba, zonke ezo zinto ziyimingcipheko yomhlaza.

6. Ngamana angalonyusa umngcipheko wokudakumba

Ngelixa ukutya okusempilweni kunokunceda ukuphucula imeko yakho, ukutya okuneswekile eninzi kunye nokutya okucutshungulwayo kunokunyusa amathuba okuba nokudakumba.

Ukutya ukutya okuninzi okusetyenzisiweyo, kubandakanya iimveliso zeswekile ephezulu ezinje ngeeqebengwana kunye neziselo ezineswekile, zinxulunyaniswa nomngcipheko ophezulu woxinzelelo (,).

Abaphandi bakholelwa ukuba ukuguquka kweswekile yegazi, ukutshatyalaliswa kwe-neurotransmitter kunye nokuvuvukala kunokuba zizizathu zempembelelo yeshukela kwimpilo yengqondo ().

Isifundo esilandele abantu abangama-8,000 kwiminyaka engama-22 sibonakalise ukuba amadoda atya iigram ezingama-67 okanye iswekile engaphezulu ngosuku ayengama-23% amathuba okuphuhlisa uxinzelelo kunamadoda atya ngaphantsi kwe-40 yeegram ngosuku ().

Olunye uphononongo ngaphezulu kwabasetyhini abangama-69,000 babonisa ukuba abo banobuninzi beswekile esongeziweyo babenomngcipheko omkhulu wokudakumba, xa kuthelekiswa nalawo aphantsi kakhulu ().

Ukutya okutyebileyo kwiswekile eyongeziweyo kunye nokutya okugqityiweyo kunokunyusa umngcipheko woxinzelelo kumadoda nakwabafazi.

7. Ngamana ingakhawulezisa inkqubo yokuLuphala kolusu

Imibimbi luphawu lwendalo lokwaluphala. Zivela ekugqibeleni, ngaphandle kwempilo yakho.

Nangona kunjalo, ukutya okungalunganga kokutya kunokubangela imibimbi ibe mandundu kwaye kukhawuleze inkqubo yokuguga kolusu.

Iimveliso zokugqibela zokupheliswa kwe-glycation (AGEs) zizinto ezenziwa kukuhlangana phakathi kweswekile kunye neprotheni emzimbeni wakho. Kukrokrelwa ukuba badlala indima ebalulekileyo ekugugeni kolusu ().

Ukutya ukutya okuphezulu kwiicarbs ezicociweyo kunye neswekile kukhokelela kwimveliso yee-AGE, ezinokubangela ukuba ulusu lwakho luguge ngaphambi kwexesha ().

I-AGEs yonakalisa i-collagen kunye ne-elastin, eziziiproteni ezinceda ulusu lolule kwaye ligcine ukubonakala kwalo kobutsha.

Xa i-collagen kunye ne-elastin zonakala, ulusu luphulukana nokuqina kwaye luqale ukoma.

Kwisifundo esinye, abasetyhini abatya ii-carbs ezininzi, kubandakanya iswekile eyongeziweyo, babenokubonakala kushwabene ngakumbi kunabafazi kwiprotein ephezulu, ukutya okuncinci kwe-carb ().

Abaphandi bagqiba kwelokuba ukutya kancinci kweecarbs kunxulunyaniswa nokubonakala kokuguga kolusu okungcono ().

Ukutya okuneswekile kungonyusa imveliso yee-AGEs, ezinokukhawulezisa ukuguga kolusu kunye nemibimbi.

8. Ngaba Unokwandisa Ukuguga Kwamaselula

I-Telomeres zizakhiwo ezifumaneka ekupheleni kwee-chromosomes, eziziimolekyuli ezibambe inxenye okanye lonke ulwazi lwakho lwemfuza.

IiTelomeres zisebenza njengeeminqwazi zokukhusela, zithintela ii-chromosomes ekuwohlokeni okanye ekudibaneni kunye.

Njengoko ukhula, ii-telomeres ziyancipha ngokwendalo, nto leyo ebangela ukuba iiseli zindala kunye nokungasebenzi kakuhle ().

Nangona ukunciphisa i-telomeres kuyinto eqhelekileyo yokuguga, ukukhetha impilo ngendlela engafanelekanga kunokukhawulezisa inkqubo.

Ukutya izixa eziphezulu zeswekile kubonisiwe ukukhawulezisa ukunciphisa i-telomere, eyonyusa ukuguga kweselula ().

Uphononongo kubantu abadala abangama-5,309 lubonise ukuba ukusela rhoqo iziselo ezineswekile ezinxulunyaniswa nobude obufutshane be-telomere kunye nokuguga kweselula kwangaphambi kwexesha ().

Ngapha koko, mihla le i-20-ounce (591-ml) nganye yeswekile-iswekile eneswekile ilingana ne-4.6 yeminyaka eyongezelelweyo yokuguga, ezimeleyo kwezinye izinto eziguquguqukayo ().

Ukutya iswekile eninzi kunokukhawulezisa ukunciphisa iitelomeres, ezonyusa ukuguga kweselula.

9. Ukucoca amandla akho

Ukutya okuphezulu kwiswekile eyongeziweyo ngokukhawuleza kukhupha iswekile yegazi kunye namanqanaba e-insulin, ekhokelela ekwandeni kwamandla.

Nangona kunjalo, oku kunyuka kwamanqanaba amandla kuyadlula.

Iimveliso ezilayishwe iswekile kodwa zinqongophele kwiprotein, ifayibha okanye amanqatha akhokelela kukonyusa amandla okufutshane okulandelwa ngokukhawuleza kukuhla kweswekile yegazi, ehlala ibizwa ngokuba yingozi ().

Ukutshintsha kweswekile egazini rhoqo kungakhokelela kuguquko olukhulu kumanqanaba amandla ().

Ukuthintela lo mjikelo wokuhambisa amandla, khetha imithombo ye-carb ephantsi kwishukela eyongeziweyo kwaye ityebile kwifayibha.

Ukudibanisa ii-carbs kunye neprotein okanye amanqatha yenye indlela elungileyo yokugcina iswekile yegazi kunye namandla amanqanaba azinzile.

Umzekelo, ukutya iapile kunye nesandla esincinci seeamangile kukutya okuncomekayo kwinqanaba lamandla ixesha elide, elingaguquguqukiyo.

Ukutya okuneswekile eninzi kunokuchaphazela kakubi amanqanaba akho amandla ngokubangela ispike kwiswekile yegazi elandelwa yingozi.

10. Ngaba kunokukhokelela kwi-Fatty Liver

Ukutya okuphezulu kwe-fructose kunxulunyaniswe ngokungahambelani nomngcipheko wesibindi esinamafutha.

Ngokungafaniyo neswekile kunye nezinye iintlobo zeswekile, ezithathwa ziiseli ezininzi kuwo wonke umzimba, i-fructose iphantse yaphulwa sisibindi.

Kwisibindi, i-fructose iguqulwa ibe ngamandla okanye igcinwe njenge-glycogen.

Nangona kunjalo, isibindi sinokugcina kuphela i-glycogen eninzi ngaphambi kokuba iimali ezigqithisileyo ziguqulwe zibe ngamanqatha.

Amanani amakhulu eswekile eyongeziweyo ngohlobo lwe-fructose egcwala isibindi sakho, ekhokelela kwisifo sesibindi esinamafutha (i-NAFLD), imeko ebonakaliswa kukukhula kwamafutha kwisibindi ().

Isifundo kubantu abadala abangaphezu kwe-5,900 sabonisa ukuba abantu abasela iziselo ezineswekile imihla ngemihla babenomngcipheko ophezulu we-56% wokuphuhlisa i-NAFLD, xa kuthelekiswa nabantu abangazange ().

Ukutya iswekile eninzi kunokukhokelela kwi-NAFLD, imeko apho amanqatha amaninzi akha esibindini.

11. Ezinye iingozi zempilo

Ngaphandle kweengozi ezidweliswe ngasentla, iswekile inokuwonakalisa umzimba wakho ngeendlela ezininzi.

Uphando lubonisa ukuba iswekile eninzi kakhulu inokuthi:

• Yandisa isifo sesifo somngcipheko: Ukuba amanqanaba eswekile esegazini aphezulu kunokubangela umonakalo kwimithambo yegazi ebuthathaka kwizintso zakho. Oku kungakhokelela kumngcipheko wesifo sezintso ().
• Impembelelo embi kwimpilo yamazinyo: Ukutya iswekile eninzi kunokubangela imingxunya. Iibhaktheriya emlonyeni wakho zondla iswekile kwaye zikhuphe iimveliso zeasidi, ezibangela ukuqaqanjelwa ngamazinyo ().
• Yandisa umngcipheko wokuphuma kwegawuthi: Igawuthi yimeko yokuvuvukala ebonakaliswa yintlungu edibeneyo. Iswekile eyongeziweyo inyusa amanqanaba e-uric acid egazini, isandisa umngcipheko wokukhula okanye ukuhla kwegawuthi ().
• Ukukhawulezisa ukwehla kwengqondo: Ukutya okuneswekile eninzi kunokukhokelela kwimemori engalunganga kwaye kunxulunyaniswe nokwanda komngcipheko wesifo sengqondo esixhalabisayo (43).

Uphando ngempembelelo yeswekile eyongeziweyo kwimpilo iyaqhubeka, kwaye kufunyanwa izinto ezintsha rhoqo.

Ukutya iswekile eninzi kunokubangela ukwehla kwengqondo, kwandise umngcipheko wegawuthi, konzakalise izintso zakho kwaye kubangele nemingxunya.

Indlela yokunciphisa ukuThathwa kweSwekile

Iswekile eyongeziweyo ineempembelelo ezininzi ezimbi kwimpilo.

Nangona usebenzisa izixa ezincinci ngoku kwaye usempilweni ngokugqibeleleyo, kuya kufuneka uzame ukunciphisa iswekile xa kunokwenzeka.

Ngethamsanqa, ukugxila ekutyeni kuphele, ukutya okungalungiswanga kunciphisa ngokuzenzekelayo inani leswekile kukutya kwakho.

Nazi ezinye iingcebiso malunga nendlela yokunciphisa ukutya kwakho iswekile eyongeziweyo:

• Ukutshintsha ii-sodas, iziselo zamandla, iijusi kunye neetayi ezinoshukela zamanzi okanye i-seltzer engenashukela.
• Sela ikofu yakho emnyama okanye usebenzise uStevia kwi-zero-calorie, iswiti yendalo.
• Yandisa i-yogurt ecacileyo kunye namajikijolo amatsha okanye afriziwe endaweni yokuthenga i-yogurt ene-sugar flavored.
• Sebenzisa iziqhamo zonke endaweni yeswekile-eswiti yeziqhamo.
• Faka endaweni yeelekese ngokudibanisa umzila weziqhamo, amandongomane kunye neetshiphusi ezimnyama ezimbalwa.
• Sebenzisa ioyile yomnquma kunye neviniga endaweni yesaladi yokunxiba efana nobusi lwesardard.
• Khetha ii-marinades, i-nutter butters, i-ketchup kunye ne-sauce ye-marinara nge-zero iswekile.
• Khangela ukutya okuziinkozo, iigranolas kunye nemivalo yegranola engaphantsi kwe-4 yeegramu zeswekile ngokukhonza.
• Shintsha ukutya okuziinkozo kwasekuseni kwisitya se-oats eqengqelweyo ene-nut yebhotolo kunye namajikijolo amatsha, okanye i-omelet eyenziwe ngohlaza.
• Endaweni yejeli, sika iibhanana ezintsha kwisandwich yakho yamandongomane.
• Sebenzisa i-butter yendalo yendalo endaweni yokusasazeka okuswiti njengeNutella.
• Gwema iziselo ezinxilisayo ezinencasa ngesoda, ijusi, ubusi, iswekile okanye iagave.
• Thenga iperimeter kwivenkile ethengisa ukutya, ujolise kwizithako ezitsha, nezipheleleyo.

Ukongeza, ukugcina idayari yokutya yeyona ndlela ilungileyo yokwazi eyona mithombo iphambili yeswekile kukutya kwakho.

Eyona ndlela yokunciphisa ushukela owuthathayo kukulungiselela ukutya kwakho okusempilweni ekhaya kwaye uphephe ukuthenga ukutya neziselo ezineswekile eninzi.

Ukugxila ekulungiseleleni ukutya okusempilweni kunye nokunciphisa ukutya kwakho okuneswekile eyongezelelekileyo kunokukunceda ukunciphisa umyinge weswekile ekutyeni kwakho.

Umgca osezantsi

Ukutya iswekile eninzi kakhulu kunokuba nemiphumo emibi yezempilo.

Ukutya okweqile kunye neziselo kunokukhokelela ekuzuzeni ubunzima, iingxaki zeswekile yegazi kunye nokwanda komngcipheko wesifo sentliziyo, phakathi kwezinye iimeko eziyingozi.

Ngezi zizathu, iswekile eyongeziweyo kufuneka igcinwe ubuncinci xa kunokwenzeka, ekulula xa ulandela ukutya okunempilo okusekwe kukutya okupheleleyo.

Ukuba ufuna ukusika iswekile eyongeziweyo kwindlela otya ngayo, zama ezinye zeenguqu ezincinci ezidweliswe apha ngasentla.

Ngaphambi kokuba uyazi, umkhwa wakho weswekile uya kuba yinto yexesha elidlulileyo.