John Myers
Zakudya zopanda shuga ndizopatsa thanzi. Koma n’chifukwa chiyani kukana zakudya zotsekemera n’kovuta? Kodi ndi kufooka kwa khalidwe kapena sitingathe kudzithandiza tokha? Chilakolako cha maswiti ndi chibadwa mwa ife. M'chilengedwe, kukoma kokoma ndi chizindikiro chakuti chinachake sichili chakupha. Zimenezi zinathandiza makolo athu kuti apeze chakudya. Zinalinso zomveka kuti azidya kwambiri momwe angathere chifukwa zakudya zama calorie ambiri zinali zochepa. Kukonda maswiti kumeneku n’kofalabe mpaka pano. Koma shuga wakhalapo kalekale. Ndipo zotsatira za kumwa shuga wambiri zimatha kukhala zazikulu - kuyambira kunenepa kwambiri mpaka shuga mpaka khansa.
Nutritionists amalangiza kwambiri kudya shuga pang'ono. Koma mungasiye bwanji chokoleti masana pamene mwangofika kumene pakugwa kwatsiku? Silke Schwartau, yemwe ndi mkulu wa dipatimenti yoona za kadyedwe kazakudya pa malo olangiza ogula zinthu ku Hamburg, akupereka malangizo amomwe mungachepetsere shuga m’zakudya komanso njira zina za shuga zomwe zilipo.
Ndi zakudya ziti zomwe zingachepetse shuga wambiri?
Silke Schwartau: Ndi omwe ali ndi shuga wobisika. Izi ndi, mwachitsanzo, mipiringidzo ya muesli, zokhwasula-khwasula, ndi zinthu zopangidwa kale. Zikafika poipa kwambiri, chakudya cham'mawa cha ana chimakhala ndi shuga wopitilira 40%. Zimathandizira kuyang'ana pazakudya zopatsa thanzi kumbuyo kwa cholembera. Nthawi zonse shuga amalembedwa pamenepo. Mutha kusunga zambiri m'derali.
Koma ngakhale zakumwa za mandimu ndi kola zimatha kukhala mabomba a shuga enieni okhala ndi ma cubes a shuga mpaka asanu ndi awiri mu kapu imodzi yaing’ono. Popeza kuti sakukhutitsani ndipo amatsitsimula, nthaŵi zina mumamwa kwambiri, ndipo pofika pano shuga wochuluka amaloŵa m’mimba mwanu.
Kodi zonena kuti "zopanda shuga" ndi "zopanda shuga" zimatanthauza chiyani?
Schwartau: Mawu akuti "opanda shuga" ndi "shuga wochepa" ndi ovomerezeka mwalamulo. Zoti "zopanda shuga" zimaloledwa pokhapokha ngati palibe magalamu 0.5 a shuga pa magalamu 100 kapena mamililita 100 azinthu. Tsoka ilo, dzinali litha kugwiritsidwabe ntchito kutsatsa mpaka pano.
Chakudya chikalengezedwa kuti "chilibe shuga wowonjezera", sichiyenera kukhala ndi shuga wapa tebulo kapena shuga wosavuta kapena wawiri monga dextrose kapena fructose kapena chakudya china chilichonse chomwe chimagwiritsidwa ntchito potsekemera.
Kodi ndiyenera kuchita popanda chakudya cham'mawa chokoma?
Schwartau: Ayi, sikofunikira. Ndi muesli, mwachitsanzo, pali mitundu yosiyanasiyana, monga omwe ali ndi shuga pang'ono kapena opanda. Koma mutha kusakaniza muesli wanu kapena kuwonjezera oatmeal ku muesli wogulidwa ndikuwonjezera zipatso. Ingodyani pang'ono kupanikizana ndipo mwinamwake mutenge quark. Ndi nkhani yongochepetsa kapena kuchepetsa zakudya zomwe zili ndi shuga wambiri.
Ndi njira ziti zomwe ndingagwiritse ntchito potsekemera khofi wanga kapena tiyi?
Schwartau: M'kupita kwa nthawi, zingakhale bwino kuzolowera kumwa khofi ndi tiyi popanda shuga. Ingotengani pang'ono nthawi zonse. Mkaka wamkaka ungathandize, chifukwa khofi yokhala ndi mkaka imakoma kwambiri. Koma zonse ndi chizolowezi. Ngati muli ndi vuto la kagayidwe kachakudya monga shuga, muyenera kugwiritsa ntchito zotsekemera kapena zina zofananira.
Kodi pali maswiti "oyipa" ochepa?
Schwartau: Mukayang'ana mndandanda wa zosakaniza, pali zochepa, monga chokoleti chakuda kwambiri kapena mabisiketi okhala ndi tirigu wambiri ndi shuga pang'ono. Nthawi zina zimakhala zovuta kudziwa momwe mungawunikire shuga muzogulitsa. Kuwunika kwa kuwala kwa magalimoto kuchokera kumalo opangira ogula kungathandize, mwachitsanzo. Ngati oposa 22.5 magalamu a shuga (pa magalamu 100) adawonjezedwa, ndiye kuti kuwala kwa magalimoto ongoganizirako kungawale mofiira, chifukwa ndizochuluka kwambiri.
Kodi ndingadye chiyani ndikayamba kulakalaka?
Schwartau: Ndikofunika kukhala ndi chinachake chathanzi pamene mugwera m'dzenje la njala yotero. Chokoleti ndichakudya chosavuta chifukwa chimapezeka pa kiosk kapena ndichosavuta kufikako mu kabati.
Koma muyenera kudzikonzera nokha njira zina zomwe zilibe shuga: mwachitsanzo, tengani mbale yaing'ono ya quark ku ofesi, khalani ndi mkate wonyezimira kuti mudye, kapena mutenge zingwe za karoti, magawo a nkhaka, kapena maapulo m'bokosi la nkhomaliro. Mtedza ndi njira yabwino yopangira maswiti, makamaka imakhala ndi mafuta athanzi, koma mwatsoka komanso zopatsa mphamvu zambiri. Koma kaphatikizidwe kakang'ono ka njira kosakanikirana kakhoza kuchitika.
Kodi ndingatani kuti ndisamadye shuga pang'ono?
Schwartau: Osayima tsiku limodzi kupita ku lotsatira. Ubongo wathu sumakonda zoletsa. The psyche amafuna kulipidwa. Ngati chokoleti ndiye mphotho, tiyenera kuyesa m'malo mwake ndi zina. Aliyense amene adapita masiku atatu opanda maswiti amatha kudzipangira yekha kukaona sauna ngati mphotho, mwachitsanzo. Ndipo simuyenera kudziletsa kwathunthu ngati thanzi lanu silikufuna.
