Izindlela Eziyi-13 I-Soda Eneshukela Engalungile Empilweni Yakho

-Delile

• 1. Iziphuzo Ezinoshukela Azikwenzi Uzizwe Usuthi Futhi Zihlobene Ngokuqinile Ekuzuzeni Isisindo
• 2. Izinga Elikhulu Likashukela Liphenduka Amafutha Esibindini Sakho
• 3. Ushukela Wandisa Ngokuqongelele Ukwanda Kwamafutha E-Belly
• 4. I-Soda Soda Ingadala Ukumelana Ne-insulini - Isici Esibalulekile SeMetabolic Syndrome
• 5. Iziphuzo Ezinoshukela Zingaba Yimbangela Yezidlo Ezihamba Phambili Zesifo Sikashukela soHlobo 2
• 6. Isoda Elinoshukela Alinawo Umsoco Obalulekile - Ushukela Nje
• 7. Ushukela Ungadala Ukumelana NeLeptin
• 8. I-Sugoda Soda Ingalutha
• 9. Iziphuzo ezinoshukela zingakhuphula ubungozi besifo senhliziyo
• 10. Abaphuza Iziphuzo Ezinoshukela Banobungozi Obuphakeme Bomdlavuza
• 11. Ushukela Ne-asidi eSoda Kuyinhlekelele Yempilo Yamazinyo
• 12. Abaphuza Iziphuzo Ezinoshukela Banobungozi Obunyuke Kakhulu Be-Gout
• 13. Ukusetshenziswa Koshukela Kuxhunyaniswe Nengozi Eyengeziwe Yokwehla Komqondo
• Okusemqoka

Uma udliwe ngokweqile, ushukela ongeziwe ungathinta impilo yakho.

Kodwa-ke, eminye imithombo kashukela yimbi kakhulu kuneminye - futhi iziphuzo ezinoshukela yizo ezimbi kakhulu.

Lokhu kusebenza ikakhulu kwisoda enoshukela kepha nakumajusi wezithelo, amakhofi anoshukela kakhulu, neminye imithombo kashukela oketshezi.

Nazi izizathu eziyi-13 zokuthi i-soda enoshukela ayilungile empilweni yakho.

1. Iziphuzo Ezinoshukela Azikwenzi Uzizwe Usuthi Futhi Zihlobene Ngokuqinile Ekuzuzeni Isisindo

Uhlobo oluvame kakhulu lukashukela owengeziwe - i-sucrose noma ushukela wetafula - linikeza inani elikhulu le-sugar fructose elula.

I-Fructose ayinciphisi i-hormone yokulamba i-ghrelin noma ivuselele ukugcwala ngendlela efanayo ne-glucose, ushukela owakhekayo lapho ugaya ukudla okunesitashi (1,).

Ngakho-ke, uma udla ushukela ongamanzi, uvame ukuwengeza ngaphezulu kokudla kwakho okuphelele kwekhalori - ngoba iziphuzo ezinoshukela azikwenzi uzizwe ugcwele (,,).

Kokunye ukuhlola, abantu abaphuze i-soda enoshukela ngaphezu kokudla abakudlayo manje basebenzise ama-calories angu-17% ngaphezulu kunakuqala ().

Akumangalisi ukuthi ucwaningo lukhombisa ukuthi abantu abaphuza iziphuzo ezinoshukela njalo bathola isisindo esiningi kunabantu abangenalo (,,).

Kokunye ucwaningo ezinganeni, ukuphuza ngakunye iziphuzo ezinoshukela nsuku zonke kwakuxhunyaniswa ne-60% yokwanda kwengozi yokukhuluphala ().

Eqinisweni, iziphuzo ezinoshukela ziphakathi kwezici ezikhuluphele kakhulu ekudleni kwanamuhla.

ISIFINYEZO Ujwayele ukudla amakhalori amaningi aphelele uma uphuza i-soda, njengoba ushukela owuketshezi ungakwenzi uzizwe ugcwele. Iziphuzo ezinoshukela zihambisana nokuzuza kwesisindo.

2. Izinga Elikhulu Likashukela Liphenduka Amafutha Esibindini Sakho

Ushukela wethebula (i-sucrose) ne-high-fructose corn syrup zakhiwa ngama-molecule amabili - i-glucose ne-fructose - ngamanani alinganayo.

I-Glucose ingahle isetshenziswe ngamaseli wonke emzimbeni wakho, kanti i-fructose ingahle isetshenziswe ngomzimba owodwa - isibindi sakho ().

Iziphuzo ezineshukela ziyindlela elula nejwayeleke kakhulu yokudla amanani amaningi we-fructose.

Uma udla kakhulu, isibindi sakho sigcwala ngokweqile bese siguqula i-fructose ibe ngamafutha ().

Amanye amafutha athunyelwa njenge-triglycerides yegazi, kanti ingxenye yawo ihlala esibindini sakho. Ngokuhamba kwesikhathi, lokhu kungaba nomthelela ezifweni zesibindi ezinamafutha ezingezona utshwala (13,).

ISIFINYEZO Isiraphu yommbila weSucrose ne-high-fructose cishe ingu-50% we-fructose, ongasetshenziswa kuphela yisibindi sakho. Inani eleqile lingaba nomthelela ezifweni zesibindi ezinamafutha ezingezona utshwala.

3. Ushukela Wandisa Ngokuqongelele Ukwanda Kwamafutha E-Belly

Ukudla ushukela okuphezulu kuhlotshaniswa nokuzuza kwesisindo.

Ngokuyinhloko, i-fructose ixhunywe nokwanda okuphawulekayo kwamafutha ayingozi azungeze isisu sakho nezitho zakho. Lokhu kwaziwa njengamafutha we-visceral noma amafutha esiswini ().

Amafutha amaningi esiswini aboshelwe engcupheni eyengeziwe yohlobo lwesifo sikashukela kanye nesifo senhliziyo (,).

Esifundweni esisodwa samasonto ayishumi, abantu abangama-32 abaphilile baphuza iziphuzo ezinoshukela nge-fructose noma i-glucose ().

Labo abasebenzisa i-glucose babenokwanda kwamafutha esikhumba - angaxhunyanisiwe nesifo se-metabolic - ngenkathi labo abadla i-fructose bebona amafutha abo esiswini enyuka kakhulu.

ISIFINYEZO Ukusetshenziswa okuphezulu kwe-fructose kukwenza uqoqe amafutha esiswini, uhlobo oluyingozi lwamafutha oluxhunyaniswe nesifo se-metabolic.

4. I-Soda Soda Ingadala Ukumelana Ne-insulini - Isici Esibalulekile SeMetabolic Syndrome

I-hormone insulin ihambisa ushukela egazini lakho ungene kumaseli akho.

Kepha uma uphuza i-soda enoshukela, amaseli akho angazwela kakhulu noma angazweli emiphumeleni ye-insulin.

Uma lokhu kwenzeka, amanyikwe akho kufanele enze i-insulin eyengeziwe ukukhipha i-glucose egazini lakho - ngakho-ke amazinga e-insulin egazini lakho.

Lesi simo saziwa ngokuthi ukumelana ne-insulin.

Ukuphikiswa kwe-insulin ngokuqinisekile kungumshayeli ophambili we-metabolic syndrome - itshe eliqhamukayo eliqonde ngohlobo lwesifo sikashukela sesibili nesifo senhliziyo ().

Izifundo zezilwane zikhombisa ukuthi i-fructose eyeqile ibanga ukumelana ne-insulin namazinga aphezulu e-insulin aphakeme (,, 22).

Ucwaningo olulodwa olwenziwe ezinsizweni ezinempilo, lwathola ukuthi ukudla okulingene kwe-fructose kukhuphule ukumelana ne-insulin esibindini ().

ISIFINYEZO Ukudla ngokweqile kwe-fructose kungaholela ekumelaneni ne-insulin, okungajwayelekile okuyisifo se-metabolic syndrome.

5. Iziphuzo Ezinoshukela Zingaba Yimbangela Yezidlo Ezihamba Phambili Zesifo Sikashukela soHlobo 2

Uhlobo lwesibili sikashukela yisifo esivamile, esihlasela izigidi zabantu emhlabeni jikelele.

Kubonakala ngoshukela ophakeme wegazi ngenxa yokumelana ne-insulin noma ukushoda.

Njengoba ukudla ngokweqile kwe-fructose kungaholela ekumelaneni ne-insulin, akumangazi ukuthi izifundo eziningi zixhumanisa ukusetshenziswa kwesoda nohlobo 2 sikashukela.

Eqinisweni, ukuphuza okuncane ngangokunokwenzeka nge-soda enoshukela ngosuku kuye kwaxhunyaniswa njalo nengozi eyengeziwe yohlobo lwesifo sikashukela sohlobo 2 (,,,).

Ucwaningo lwakamuva, obelubheka ukusetshenziswa kukashukela kanye nesifo sikashukela emazweni ayi-175, luveze ukuthi kuwo wonke ama-calories ayi-150 kashukela ngosuku - cishe itoti elilodwa lesoda - ubungozi besifo sikashukela sohlobo 2 bukhuphuke ngo-1.1% ().

Ukubeka lokho ngombono, uma bonke abantu base-United States bengeze ikani elilodwa lesoda ekudleni kwabo kwansuku zonke, abantu abayizigidi ezingama-3.6 bangathola uhlobo lwesifo sikashukela sohlobo 2.

ISIFINYEZO Ubuningi bobufakazi buxhumanisa ukusetshenziswa koshukela - ikakhulukazi kusuka kuziphuzo ezinoshukela - ukuthayipha 2 sikashukela.

6. Isoda Elinoshukela Alinawo Umsoco Obalulekile - Ushukela Nje

Isoda enoshukela iqukethe cishe azikho izakhamzimba ezibalulekile - azinavithamini, azinamaminerali futhi ayinayo ifayibha.

Akungezi lutho ekudleni kwakho ngaphandle kwamanani amaningi ngokweqile kashukela owengeziwe namakhalori angadingekile.

ISIFINYEZO Ama-sodas aneshukela aqukethe izakhi zomzimba ezingabalulekile, ahlinzeka kuphela ngoshukela nama-calories.

7. Ushukela Ungadala Ukumelana NeLeptin

ILeptin yihomoni ekhiqizwa ngamaseli omzimba womzimba wakho. Ilawula inani lamakhalori owadlayo futhi uwashise (,,).

Amazinga e-Leptin ayashintsha ekuphenduleni kokubili indlala nokukhuluphala, ngakho-ke kuvame ukubizwa ngokuthi yi-hormone yokugcwala noma yendlala.

Ukumelana nemiphumela yale hormone - ebizwa ngokuthi ukumelana ne-leptin - manje sekukholelwa ukuthi iphakathi kwabashayeli abahamba phambili bokuzuza amafutha kubantu (32,).

Eqinisweni, ucwaningo lwezilwane luxhumanisa ukungena kwe-fructose ekumelaneni ne-leptin.

Kokunye ukuhlola, amagundane aqala ukumelana neptin ngemuva kokondliwa inani elikhulu le-fructose. Okumangazayo ukuthi lapho bebuyela emuva ekudleni okungenashukela, ukumelana ne-leptin kwanyamalala (,).

Lokho kusho ukuthi, izifundo zabantu ziyadingeka.

ISIFINYEZO Izilingo zezilwane ziphakamisa ukuthi ukudla okuphezulu kwe-fructose kungashayela ukumelana ne-leptin. Ukuqeda i-fructose kungaguqula inkinga.

8. I-Sugoda Soda Ingalutha

Kungenzeka ukuthi i-soda enoshukela yinto yokulutha.

Kumagundane, ukubhuza ushukela kungadala ukukhishwa kwe-dopamine ebuchosheni, kunikeze umuzwa wenjabulo (36).

Ukubhuza ushukela kungaba nemiphumela efanayo kubantu abathile, njengoba ubuchopho bakho bunzima ukuthola imisebenzi ekhipha i-dopamine.

Eqinisweni, ucwaningo oluningi lukhombisa ukuthi ushukela - nokudla okungenamsoco okusetshenzisiwe ngokujwayelekile - kuthinta ubuchopho bakho njengezidakamizwa ezinzima ().

Kubantu ababekelwe ukulutha, ushukela ungadala isimilo sokufuna umvuzo esaziwa njengokulutha kokudla.

Ucwaningo kumagundane lukhombisa ukuthi ushukela ungalutha ngokomzimba (,,).

Ngenkathi ukulutha kanzima kunzima ukufakazela kubantu, abantu abaningi badla iziphuzo ezinoshukela ngephethini ejwayelekile yezinto eziluthayo, ezihlukumezayo.

ISIFINYEZO Iziphuzo ezinoshukela zinemiphumela enamandla ohlelweni lwakho lomvuzo wobuchopho, olungase luholele ekubeni umlutha.

9. Iziphuzo ezinoshukela zingakhuphula ubungozi besifo senhliziyo

Ukudla ushukela sekuxhunyaniswe nobungozi besifo senhliziyo (,).

Kuyaziwa ukuthi iziphuzo ezinoshukela zikhulisa ubungozi besifo senhliziyo, kufaka phakathi ushukela wegazi ophakeme, i-triglycerides yegazi, nezinhlayiya ezincane, eziminyene ze-LDL (,).

Izifundo zabantu zakamuva ziphawula ukuhlangana okuqinile phakathi kokudla ushukela nobungozi besifo senhliziyo kubo bonke abantu (,,,,,).

Ucwaningo olulodwa lweminyaka engama-20 emadodeni angama-40,000 luthole ukuthi labo abaphuza isiphuzo esingu-1 esinoshukela ngosuku babenobungozi obuphakeme ngama-20% bokuhlaselwa yinhliziyo - noma ukufa - uma kuqhathaniswa nabesilisa ababengavamisile ukuphuza iziphuzo ezinoshukela ().

ISIFINYEZO Ucwaningo oluningi luthole ukuxhumana okuqinile phakathi kweziphuzo ezinoshukela nobungozi besifo senhliziyo.

10. Abaphuza Iziphuzo Ezinoshukela Banobungozi Obuphakeme Bomdlavuza

Umdlavuza uvame ukuhambisana nezinye izifo ezingalapheki njengokukhuluphala, uhlobo lwesibili sikashukela, nesifo senhliziyo.

Ngalesi sizathu, akumangazi ukubona ukuthi iziphuzo ezinoshukela zihlala zihlotshaniswa nengozi eyengeziwe yomdlavuza.

Ucwaningo olulodwa kubantu abadala abangaphezu kwama-60,000 lwathola ukuthi labo abaphuza ama-sodas ama-2 noma ngaphezulu ngesonto babenamathuba angama-87% okuba nomdlavuza wepancreatic kunalabo abangaphuzi i-soda ().

Olunye ucwaningo ngomdlavuza wepancreatic luthole ukuxhumana okuqinile kwabesifazane - kodwa hhayi abesilisa ().

Abesifazane be-Postmenopausal abaphuza i-soda enoshukela kakhulu bangaba sengozini enkulu yomdlavuza we-endometrium, noma umdlavuza wolwelwesi lwangaphakathi lwesibeletho ().

Ngaphezu kwalokho, ukuphuza isiphuzo esinoshukela kuxhunyaniswa nokuphindeka komdlavuza nokufa ezigulini ezinomdlavuza obala ().

ISIFINYEZO Ucwaningo lokuhlola lubonisa ukuthi iziphuzo ezinoshukela-zixhumene zixhunyaniswa nengozi eyengeziwe yomdlavuza.

11. Ushukela Ne-asidi eSoda Kuyinhlekelele Yempilo Yamazinyo

Kuyiqiniso elaziwayo ukuthi isoda enoshukela ayilungile emazinyweni akho.

Isoda iqukethe ama-asidi afana ne-phosphoric acid ne-carbonic acid.

Lezi asidi zakha indawo ene-asidi kakhulu emlonyeni wakho, okwenza amazinyo akho asengozini yokubola.

Ngenkathi ama-acid akwi-soda nawo angadala umonakalo, ukuhlanganiswa noshukela okwenza isoda ibe yingozi kakhulu (,).

Ushukela unikeza amandla agaya kalula amabhaktheriya amabi asemlonyeni wakho. Lokhu, kuhlanganiswe nama-acids, kudala umonakalo empilweni yamazinyo ngokuhamba kwesikhathi (,).

ISIFINYEZO Ama-acid akwi-soda akha indawo ene-asidi emlonyeni wakho, kanti ushukela wondla amabhaktheriya ayingozi ahlala lapho. Lokhu kungaba nemiphumela emibi kakhulu empilweni yamazinyo.

12. Abaphuza Iziphuzo Ezinoshukela Banobungozi Obunyuke Kakhulu Be-Gout

I-Gout yisimo sezokwelapha esibonakala ngokuvuvukala nobuhlungu emajoyintini akho, ikakhulukazi izinzwane zakho ezinkulu.

I-Gout ivame ukwenzeka lapho amazinga aphezulu e-uric acid egazini eba yi-crystallized ().

I-Fructose yi-carbohydrate eyinhloko eyaziwa ukukhulisa amazinga e-uric acid ().

Ngenxa yalokho, izifundo eziningi ezinkulu zokubheka zinqume ukuxhumana okuqinile phakathi kweziphuzo ezinoshukela noshukela.

Ngaphezu kwalokho, izifundo zesikhathi eside zibopha isoda enoshukela ku-75% ingozi eyengeziwe yokuthola igciwane kwabesifazane futhi cishe i-50% yengozi eyengeziwe emadodeni (,,).

ISIFINYEZO Abantu abavame ukwehlisa iziphuzo ezinoshukela babonakala benengozi eyengeziwe yokuthola i-gout.

13. Ukusetshenziswa Koshukela Kuxhunyaniswe Nengozi Eyengeziwe Yokwehla Komqondo

I-Dementia yigama elihlangene lokwehla kokusebenza kobuchopho kubantu abadala asebekhulile. Ifomu esivame kakhulu yisifo i-Alzheimer's.

Ucwaningo lukhombisa ukuthi noma yikuphi ukwanda okwenyukayo kukashukela egazini kuhlotshaniswa kakhulu nobungozi obukhulayo bokuwohloka komqondo (, 65).

Ngamanye amagama, uma ushukela ophakeme egazini uphakama, ubungozi bakho bokuba nomqondo ophakeme buyanda.

Ngoba iziphuzo ezinoshukela ziholela kuma-spikes asheshayo kushukela wegazi, kunengqondo ukuthi zingakhuphula ubungozi bokuwohloka komqondo.

Ucwaningo lweRodent luphawula ukuthi imithamo emikhulu yeziphuzo ezinoshukela ingaphazamisa inkumbulo nokuthatha izinqumo (65).

ISIFINYEZO Olunye ucwaningo lukhombisa ukuthi amazinga aphezulu kashukela akhulisa ubungozi bokuwohloka komqondo.

Okusemqoka

Ukuphuza iziphuzo eziphezulu ezinoshukela - njenge-soda - kungaba nemithelela emibi ehlukahlukene empilweni yakho.

Lokhu kusuka emathubeni andayo okubola kwamazinyo kuya engcupheni ephezulu yesifo senhliziyo kanye nokuphazamiseka kwemethabolikhi njengohlobo 2 sikashukela.

Ukusetshenziswa njalo kwesoda enoshukela nakho kubonakala kuyingozi engaguquguquki yokuthola isisindo nokukhuluphala.

Uma ufuna ukunciphisa umzimba, gwema izifo ezingalapheki, futhi uphile isikhathi eside, cabanga ukunciphisa ukudla kwakho iziphuzo ezinoshukela.