Iswekile ichazwe njengomlutha kakhulu. Ikwabizwa ngokuba lichiza kwezinye izangqa zesondlo. Kodwa ngaba iswekile imbi kangako? Umzuzu into emnandi umhlaba ngolwimi lwakho, inkqubo yengqondo yakho yokuvuza iyakhaba, ikhupha i-dopamine kunye neekhemikhali eziziva kamnandi. 'Ngakumbi,' itsho, 'ndinike ngakumbi.'
Inyaniso kukuba, yonke into ngokumodareyitha ilungile; oko kuquka iswekile. Nangona kunjalo, abantu abaninzi abayikumodareyitha ukutya kwabo iswekile.
Sitya Iswekile eninzi
Enyanisweni, umndilili waseMelika utya malunga ne-22 yeetipuni zeswekile ezongezelelweyo ngosuku. Oku kungaphezulu kwe I-American Heart Association icetyiswa yonke imihla ishukela eyongeziweyo ubuninzi beekhalori ze-100 (malunga ne-6 ithisipuni) kubasetyhini kunye neekhalori ze-150 (malunga ne-9 ithispoons) kumadoda.
Ayisiyiyo ithispuni yeswekile ngamaxesha athile etini yakho okanye naloo ice cream uyityibilikayo phambi kokuba ulale eyenza umonakalo omkhulu. Endaweni yoko, luhlaselo oluzinzileyo lweswekile imini nemini. Ngokuhamba kwexesha, eso sixa sigqithisileyo seswekile siyengeza. Kwaye, inokwenza umonakalo wokwenyani kumzimba wakho.
Ungaphosi : Ndincame Iswekile kangangeentsuku ezingama-30-Nantsi into eyenzekayo
Ukumelana ne-insulin
Umzimba wakho iguqula iicarbohydrates kunye neswekile ekutyeni okutyayo kwiglucose. Emva koko i-insulin ikhutshwa, evumela umzimba wakho ukuba ufunxe iswekile kwaye uyisebenzisele amandla. Xa utya ukutya okunempilo, imfuno ye-insulin ilinganayo kwaye i-pancreas yakho inokuqhubeka ngokulula.
Xa utya iswekile eninzi, nangona kunjalo, ubiza i-pancreas yakho ukuba ivelise inani elikhulu le-insulin. Xa imfuno ihlala iphezulu, umzimba wakho uba buthathaka kakhulu kwihomoni. Ngamanye amagama, iiseli zakho aziyi kukwazi ukusebenzisa i-insulin ukufunxa i-glucose. I-glucose egqithisileyo iyanda emzimbeni wakho kwaye inokwenza umonakalo othile.
Iimpawu zokunganyangeki kwe-insulin ziquka:
- Ukudinwa
- Inkungu yengqondo
- Indlala
- Igazi elonyukayo
- Ubunzima obuninzi esinqeni
Abantu abaninzi abazi ukuba banale meko de kube yiyo ikhula ibe sisifo seswekile .
Isifo seswekile
Bangaphezu kwezigidi ezingama-96 abantu baseMelika abaphila ne-prediabetes kwaye ngaphezulu kwezigidi ezingama-37 bafunyaniswa benesifo seswekile ngokutsho. Amaziko oLawulo noThintelo lweZifo (CDC) idatha. Phantse i-10 ekhulwini labantu abadala kweli lizwe.
Iziselo ezineswekile zingunobangela ophambili wokufumana ubunzima kunye nesifo seswekile. Oku kuyinyaniso ngokukodwa kumabhinqa, ngokutsho kolunye uhlolisiso. Abasetyhini abatye kakhulu iziselo ezineswekile-oku kubandakanya iti ye-iced eswiti, i-frunch punch, i-soda, kunye neziselo zamandla-kungenzeka ukuba batyebe kwaye baphuhlise uhlobo lwesi-2 seswekile.
Ngokufanayo, isifundo kwi I-PLOS enye wafumanisa ukuba ukutya okuneswekile eninzi okutyayo, kwaye ixesha elide utya ngale ndlela, umngcipheko wakho omkhulu wesifo seswekile. Nangona kunjalo, ukunciphisa iswekile kunceda ukunciphisa umngcipheko.
yintoni umhlengi ohlekisayo
Isifo sesibindi esinamafutha angenatywala
Xa umzimba wakho udibanisa i-fructose, iguqulwa ibe yi-glycogen, i-compound yokugcina amandla, kwaye ifakwe kwimisipha yomzimba wakho kunye nesibindi. Ukuba uthatha i-fructose eninzi kwaye uzalise iivenkile zakho ze-glycogen, umzimba wakho uguqula iswekile engaphezulu ibe ngamanqatha kwaye uyithwale esibindi sakho ukuze uthuthwe okanye ugcinwe.
eyona nto ingcono yokunambitha isuphu yasemathinini
La mafutha aqokelelana esibindini sakho kwaye kunokukhokelela kwimeko ebizwa ngokuba yi isifo sesibindi esinamafutha angenatywala (NAFLD). Ukusetyenziswa kwesiraphu yengqolowa ephezulu ye-fructose, isithako esikhokelayo kwiisodas ezininzi, yenye yezona zinto ziyingozi kakhulu kwi-NAFLD. Enyanisweni, abantu abasela i-soda eqhelekileyo banokuba ngamaxesha angama-1.5 amathuba okuba baphuhlise imeko kunabantu abangayisebenzisiyo.
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Imingxuma yamazinyo kunye nokubola
Iibhaktheriya ezihlala emlonyeni wakho nasemazinyweni nakwiintsini zitya iswekile ekutyeni okutyayo. Xa zisitya iswekile, zivelisa iasidi enokutshabalalisa i-enamel emazinyweni akho. Ngokuhamba kwexesha, i-asidi kunye nokutshatyalaliswa kwe-enamel kunokukhokelela kwimingxuma kunye nomonakalo wamazinyo.
Okukhona iswekile oyidlayo, kokukhona umngcipheko wakho wokulimala kwamazinyo, ngokutsho uMbutho wezeMpilo weHlabathi (WHO) . Izinga eliphantsi lokubola kwamazinyo libonwa kubantu abanezinga eliphantsi lokuthatha iswekile imihla ngemihla.
Ukutyeba ngokugqithiseleyo
Ukusetyenziswa kweswekile ngokugqithisileyo yenye ye eyona nto ibalulekileyo izinto ezinobungozi iingxaki ubunzima. Ukunciphisa inani leswekile oyidlayo ngosuku, kunye neekhalori ezipheleleyo ozidlayo, kunokukunceda ukuba ulahlekelwe isisindo.
A 2013 meta-uhlalutyo kwi BMJ ufumene 'ubungqina obuhambelanayo bokuthi ukunyuka okanye ukunciphisa ukutya kweeshukela ezivela kumanqanaba akhoyo ngoku kuhambelana nokutshintsha okuhambelana nobunzima bomzimba kubantu abadala.' Ngamanye amazwi, ukutya iswekile eninzi kukhokelela ekuzuzeni ubunzima; ukutya iswekile encinci kukhokelela ekulahlekeni kobunzima.
Funda ngokugqithisileyo: Ungazinciphisa njani iiSugars eziSneaky Added
Igazi elonyukayo
Ibhotolo, inyama enamafutha, nokutya okuqhotsiweyo kusenokuba yeyona nto ibekek’ ityala igazi elonyukayo , kodwa uphando lucebisa ukuba iswekile ikwimpazamo njengoko injalo idlelane layo elimnandi.
Ukutya iiswekile ezongeziweyo kwandisa umngcipheko wokutyeba. Oko, kwakhona, kwandisa umngcipheko woxinzelelo lwegazi oluphezulu . Olunye uphando lucebisa ukuba iisodas zinokuba yingozi ngakumbi xa kufikwa kuxinzelelo lwegazi. Kwi uphononongo lwabafikisayo abangama-574 , abo basela isoda banomlinganiselo ophakamileyo woxinzelelo lwegazi kunabo bangaselanga. Kunokubakho ngaphezulu kweswekile ekwisoda, nangona kunjalo, kuba abantu abasela i-soda yokutya babenoxinzelelo lwegazi oluphezulu xa kuthelekiswa nabo basela iisodas ezinekhalori epheleleyo.
Isifo sentliziyo
EUnited States, isifo sentliziyo ngoyena nobangela wokufa kwabantu abaninzi. Ukusetyenziswa kweswekile ngokugqithisileyo yenye yezinto eziphambili zomngcipheko kule meko, njengesifo seswekile kunye nokutyeba. Abanye oothunywashe abasengozini kukungaphumli, ukutshaya noxinezeleko lwegazi.
Uphononongo lwabantu abadala be-11,733 bafumanisa ukuba kukho 'ubudlelwane obubalulekileyo phakathi kokusetyenziswa kweswekile okongeziweyo kunye ukwanda komngcipheko wesifo senhliziyo (CVD) ukufa.' Ingozi ngakumbi unyuswe kwabasetyhini , ngokutsho kolunye uhlolisiso. Ke, ezi kunye nezinye izifundo zisixelela ukuba ukutya okunezixa eziphezulu zeswekile kunokukhokelela kumngcipheko okhulayo wesifo sentliziyo kubasetyhini kunamadoda. Kwakhona, imiphumo yokutya okuneswekile eninzi iyingozi kumabhinqa atyebe ngokugqithiseleyo okanye atyebe ngokugqithiseleyo.
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IGout
IGout luhlobo olubuhlungu lwesifo samathambo oko kwenzeka xa umzimba wakho unamazinga aphezulu e-uric acid. Iasidi yeUric ibangela ukuba iikristale zenzeke kwaye ziqokelelane ngaphakathi okanye kufutshane namalungu achaphazelekayo. Umzimba wakho udala i-uric acid njengemveliso yokuqhekeka kwee-purines, izinto ezifumaneka kokunye ukutya.
Uphononongo luka-2016 lwafumanisa ukuba ukusetyenziswa kwefructose iye yakhokelela kumngcipheko owongeziweyo wegawuthi, ngelixa olunye uphononongo lwacebisa ukuba iziselo ezineswekile zingumngcipheko othile wegawuthi.
Nangona kunjalo, olunye uphando lufumene ukuba ayisiyiyo i-fructose okanye iswekile ekhokelela kwi-gout. Kunoko, kunokuba njalo ukutyeba okubangelwa yiswekile oko kudala igawuthi. Ewe kunjalo, ukusetyenziswa kweswekile ephezulu kuyawonyusa umngcipheko wokutyeba, ngoko ke zonke izinto zinokudlala indima. Uphando olongezelelweyo luyafuneka kule ndawo.
ngoobani abafana bonyana
Umhlaza
Uphando lucebisa ukuba ukutya okuninzi okuswiti kunye neziselo eziswiti kunokwenzeka ukwandisa umngcipheko wakho kumhlaza wekoloni kunye umhlaza webele . Umngcipheko owongezelelweyo womhlaza wekoloni uphezulu kakhulu emadodeni, ngokutsho kwezinye izifundo. Noko ke, olunye uhlolisiso luphosa amathandabuzo kulwalamano ngokupheleleyo. Uphando olungakumbi ebantwini luyafuneka ngaphambi kokuba umfanekiso ucaciswe.
Ukuphazamiseka kwengqondo
Ukutyeba kakhulu kunye nohlobo lwesi-2 seswekile zizinto eziqhelekileyo zomngcipheko wokuhla kwengqondo, kubandakanywa neemeko ezifana nesifo sengqondo esiyingozi kunye nesifo se-Alzheimer. Ukutya okuphantsi kweswekile ecocekileyo, njengokutya kweMeditera, kuye kwaba njalo ezinxulumene namazinga asezantsi esifo sengqondo esiyingozi kunye ne-Alzheimer's. Utshintsho lokutya olunciphisa umngcipheko wohlobo lwe-2 yeswekile lunokuthi ekugqibeleni ukunciphisa umngcipheko we-Alzheimer's , icebisa esinye isifundo.
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Ukuba likhoboka
A ukufunda kwiimpuku ibonisa ukuba ukusetyenziswa kweswekile kunokuba nemiphumo yomvuzo engqondweni efana naleyo ibonwa nge-cocaine. Olunye uphononongo lwe-PLOSOne-ekwasebenzisa iimpuku-lufumene ukuba iswekile, xa idliwe kwi- indlela 'yokuzibhokoxa' , kunokubangela utshintsho kwingqondo ekhokelela ekubeni likhoboka. Akukacaci ukuba ezi ndlela zifanayo ziyasebenza ebuchotsheni babantu. Izifundo ezimbalwa ziye zajonga iziphumo ezinjengomlutha weswekile ebantwini, ngoko ke uphando oluninzi luyafuneka.
Ukuthanda ukutya
Ukusetyenziswa kakhulu kweswekile okungapheliyo kunokukhokelela kwimeko ebizwa ngokuba yi-leptin resistance. ILeptin yihomoni exelela ingqondo yakho xa utye ngokwaneleyo. Umzimba wakho unovelwano kuloo hormone kwaye uvale imiqondiso yendlala xa i-leptin ikhutshwa.
Nangona kunjalo, uphando lubonisa ukuba iswekile eninzi inokuthi kuphazamisana nesakhono somzimba wakho ukufumana uphawu 'lonke lwenziwe' oluvela kwi-leptin. Ukuchasana nehomoni kunokukhokelela ekubeni utye kakhulu, oku kunokukhokelela ekuzuzeni ubunzima kunye neminye imiba enokubakho.
Iindaba ezimnandi zezokuba, uphononongo lwemodeli yeempuku lukwafumanise ukuba ukunciphisa inani le-fructose oyityayo kunokuguqula umonakalo kwi-leptin receptors kwaye kukuncede uphinde uzive ugcwele xa usitya.
Ngaba Yonke Iswekile Imbi?
Isiqhamo siqulethe iswekile ngokwemvelo, kodwa siza kunye nezinye izakhamzimba kunye nefayibha, nto leyo eyenza ukuba yahluke kwi-fructose eyongeziweyo kwisoda okanye i-cookies enoshukela kunye namaqebelengwane. Ukutya okufakwe iswekile kuhlala kungenazo izondlo ezibalulekileyo. Ukutya iswekile yendalo kunempilo kwaye kukhuselekile, kodwa nabanye abantu, njengabantu abanesifo seswekile, banokudinga ukunciphisa ukutya kwabo kolu hlobo lweswekile.
Ukuba awuqinisekanga ukuba ingakanani iswekile ekufuneka uyitye, thetha nogqirha wakho. Ukongeza kubunzima bakho kunye namanqanaba eshukela egazi, ugqirha wakho uya kuthathela ingqalelo impilo yakho yonke, ukutya, kunye namanqanaba omsebenzi ukukunceda ufumane inqanaba elikhuselekileyo nelinempilo lokusebenzisa iswekile.
