Umlobi: Bobbie Johnson
Usuku Lokudalwa: 4 Epreli 2021
Ukuvuselela Usuku: 22 Ujuni 2024
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How I Manifested My Husband Using 2 Effective Methods | Interracial Relationship | Law Of Attraction
Ividiyo: How I Manifested My Husband Using 2 Effective Methods | Interracial Relationship | Law Of Attraction

-Delile

Sigcwele ushukela nomaphi lapho siphendula khona sobabili ezindabeni, sisitshela ukuthi sinciphise inani lethu, nokudla neziphuzo eziningi esiziphuzayo nsuku zonke. Futhi lokhu kuphikisana noshukela akuyona into emnandi, ngoba kusishiya singaqiniseki ngokuthi singazanelisa kanjani izifiso ngaphandle kukaswidi, uma okokunandisa okufakelwayo kuphephile, nokuthi yini ongayidla ngempela. Esikhundleni sokuphonsa ithawula ngokuphila okunempilo-noma, okubi nakakhulu, ukuphendukela kumakhukhi ukuze ukhulule ukucindezeleka kwakho-qondisa amaqiniso ngazo zonke izinhlobo zikashukela ukuze ukwazi ukuphatha umzimba wakho (kanye nezinyo lakho elimnandi) kahle.

Kungani Kufanele Ngikhathazeke Ngokuthi Ngidla Ushukela Ongakanani? Singumonakalo Onjani Ngempela Ukhuluma Nge?

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Okokuqala, okusobala: Ushukela wengeza ama-calories angenalutho ekudleni kwakho, futhi uma unganakile, lokho kungengeza ama-intshi okhalweni lwakho. Gcina lokho, futhi kungaholela ekukhuluphaleni, okuletha ezinye izinkinga eziningi zempilo njengesifo senhliziyo, kusho uLaura Schmidt, Ph.D., uprofesa wenqubomgomo yezempilo eSikoleni Sezokwelapha e-University of California, eSan UFrancisco.


Kepha izingqinamba eziningi ezilethwe ukusetshenziswa ngokweqile koshukela kukholakala ukuthi azihambisani ngokuphelele nokukhuluphala nokuningi ngokuthi into leyo ihlanganiswa kanjani emzimbeni wakho. "Ucwaningo ezilwaneni lukhombisa ukuthi ukungena kwe-fructose ikakhulukazi kungaguqula ikhono lakho lokulawula isifiso sokudla, kunciphise amandla akho okushisa amafutha, futhi kudale nezici zesifo se-metabolic syndrome, njengokukhuphula umfutho wegazi, ukukhuphula amafutha, nokubanga ukumelana nesibindi ne-insulin," kusho uRichard Johnson, MD, uprofesa wezokwelapha e-University of Colorado eDenver nombhali we I-Fat Switch.

Omunye umphumela ongemuhle kangako woshukela: imibimbi. "Lapho umzimba wakho ugaya ama-molecule kashukela afana ne-fructose noma i-glucose, abopha amaprotheni namafutha bese enza ama-molecule amasha abizwa ngokuthi yi-glycation end products, noma ama-AGE," kusho uDavid E. Bank, ongudokotela wesikhumba eMount Kisco, NY kanye nelungu lebhodi labeluleki be-SHAPE . Njengoba ama-AGEs eqoqa kumaseli akho, aqala ukubhubhisa uhlelo lokuxhaswa kwesikhumba, i-aka, collagen ne-elastin. “Ngenxa yalokhu isikhumba siyashwabana, asiguquki futhi asikhanyi,” kusho uBank


Kungani Ucwaningo Lwe-Sugar Spotty?

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Kunzima ukuhlukanisa imiphumela kashukela kuphela kubantu njengoba ukudla kwethu kuqukethe izithako nezakhi ezihlukene, ngakho ucwaningo oluningi selwenziwe ezilwaneni kusetshenziswa amanani amakhulu, ahlukene kashukela angamele ukusetshenziswa kwethu okujwayelekile (60). amaphesenti wokudla kunamaphesenti ayi-15), kusho u-Andrea Giancoli, MPH, RD, okhulumela i-Academy of Nutrition and Dietetics.Okunye ukukhathazeka kuye kwavezwa futhi ngenxa yokuthi lezo zifundo zezilwane zisebenzise i-fructose emsulwa kunokuba ihlanganise i-fructose ne-glucose njengoba sihlala siyidla, uyanezela uJohnson, obezenzela ucwaningo ngoshukela (oxhaswe yiNational Institutes of Health) amashumi eminyaka.


Uyini umehluko phakathi kweFructose, iGlucose, iGalactose, neSucrose?

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Ngayinye yalezi zinhlayiya isetshenziselwa ukwakha izinhlobo ezahlukene zama-carbohydrate. I-Fructose itholakala ngokwemvelo ezitshalweni eziningi, uju, izihlahla nezithelo zomvini, amajikijolo nemifino eminingi yezimpande. Yilokho futhi okwenza ushukela ube mnandi. Ishukela isesitashi futhi yashiswa ukudala amandla, futhi igalactose itholakala oshukela wobisi. I-Sucrose, noma ushukela wetafula, yi-glucose ne-fructose ehlanganiswe ndawonye.

Ama-carbohydrate amaningi aguqulwa abe yi-glucose futhi asetshenziselwa amandla noma agcinwe njengamafutha. Kepha ngokungafani nabanye ushukela, osetshenziselwa ukugeleza kwegazi lakho, i-fructose iya esibindini sakho ukuze yenziwe umzimba. Lapho sidliwe ngokweqile, isibindi asisakwazi ukucubungula i-fructose njengamandla futhi esikhundleni salokho siyiphendule ibe ngamafutha, ekugcineni okwandisa isifo se-metabolic. Isibindi esinamafutha singadalwa nawutshwala futhi ezimweni ezibucayi siphenduka isifo sesibindi.

Kufanele Ngidle Ushukela Kangakanani Nsuku Zonke?

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Ngokwe-American Heart Association (okuwukuphela kwenhlangano encoma inani elithile lokudla), abesifazane akufanele badle amathisipuni angaphezu kwayi-6 kashukela owengeziwe usuku ngalunye (umkhawulo wamadoda amathisipuni ayi-9). Lokhu akubandakanyi ushukela ovela emithonjeni yemvelo njengezithelo.

Ukubeka lokhu ngombono, ithisipuni likashukela lilingana namagremu angu-4 nama-calories angu-16. Isiphuzo esinoshukela esingu-20-ounce (i-soda, isiphuzo sezemidlalo, noma ijusi) ngokuvamile iqukethe amathisipuni angu-15 kuya kwangu-17 wezinto ezimnandi. Njengamanje umuntu waseMelika ojwayelekile udla amathisipuni angaphezu kuka-22-352-plus kilojoule ushukela owengeziwe nsuku zonke. Lokho kungamathisipuni ayi-16 nama-calories angama-256 ngaphezu kokunconywa.

Kuthiwani Ngoshukela Ovela Emithonjeni Yemvelo, Njengezithelo-Ingabe Lokho Kubi Futhi?

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Cha, akukho lutho olungalungile ngokufaka umkhiqizo omusha ekudleni kwakho. "Izithelo ziqukethe i-fructose, kepha inani liphansi (ngama-4 kuye kwayi-9 amagremu ngokusebenza ngakunye), futhi futhi linomsoco onempilo, njengamavithamini, ama-antioxidants, i-potassium, ne-fibre, okusiza ukumunca ushukela kancane nokulwa neminye imiphumela yayo. , "Kusho uJohnson.

Kepha, njenganoma yini enye, izithelo kufanele zidliwe ngokulinganisela, okusho ukuthi izinkonzo ezimbili kuya kwezine ngosuku - ikakhulukazi uma unesifo sikashukela futhi usesimweni semvelo. Funda: hhayi i-candied (ngoshukela owengeziwe), omisiwe (lapho ushukela ugxila kakhulu futhi ngezinye izikhathi ushukela ufakwa), noma ujusi. "Ukuhluza ujuice kukhipha isithelo bese kuguqula kube uhlobo lwe-fructose olugxile kakhulu. Lokhu kwenza kube lula kakhulu ukusebenzisa ithoni likashukela engilazini eyodwa encane futhi kubangele ukuthi ushukela wegazi lakho uphume ngokushesha okukhulu," kusho uSchmidt. Lokho kukhuphuka kukashukela egazini kudala isibindi ukugcina amanoni futhi kumelane ne-insulin, okungenzeka kukhuphule ubungozi besifo sikashukela.

Kufanele futhi uqaphele ukuthi izithelo ezithile ziphezulu ngoshukela kunezinye. Eziningi abantu abacabanga ngazo zifaka ubhanana (amagremu ayi-14 kokunye, empeleni akukubi kangako), umango (46g), namahalananda (39g). Ushukela owengeziwe usho amakhalori engeziwe, ngakho-ke uma ubuka ukusetshenziswa kwakho kukashukela okuphelele ukuze unciphise isisindo noma ngezinhloso zesifo sikashukela, kufanele ulinganisele inani lalezi zithelo ezinoshukela omningi ozidlayo.

Uyini Ushukela Ongeziwe?

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"Ngokungafani ne-lactose obisini kanye ne-fructose esithelweni, ushukela owengeziwe awenzeki ngokwemvelo. Bafakwa ngokoqobo ekudleni naseziphuzweni ngesikhathi sokucubungula noma ukulungiswa, "kusho uRachel Johnson, Ph.D., MPH, RD, uprofesa wokudla okunomsoco e Inyuvesi yaseVermont eBurlington. Ushukela ongeziwe ungaba yiluphi uhlobo, kufaka phakathi uju, ushukela onsundu, isiraphu ye-maple, i-dextrose, i-fructose, isiraphu yommbila ephezulu-fructose, ushukela ogqamile, ushukela oluhlaza, ne-sucrose, ukubala ezimbalwa. Ukuthola uhlu oluphelele, vakashela iwebhusayithi ye-USDA MyPlate.

Kungani Ushukela Wengezwa Ezintweni Eziningi Kangaka?

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Omunye umbono uwukuthi eminyakeni engaba ngu-20 kuya kwengu-30 edlule, amafutha aba isitha esingu-No. angizange ngiqaphele ushintsho ekunambithekeni. "Ubumnandi boshukela buzijabulisa izindla zethu," kusho uKathy McManus, R.D., umqondisi womnyango wezokudla eBrigham naseWomen Hospital eBoston.

Ngenxa yalokho, sesijwayele ukuthi ukudla kwethu kube mnandi kunalokho obekufanele kube yikho ngokwemvelo. Ngokusho kwe-USDA, ukusetshenziswa kwaminyaka yonke kwe-capita yomuntu ngamunye kwama-caloric sweeteners kukhuphuke ngamaphesenti angama-39-okukhuphuka ngama-43.

amaphawundi-phakathi kuka-1950 no-2000.

Ushukela uphinde usize ukwandisa impilo yeshalofu yemikhiqizo ethile.

Ngabe Kukhona Ukudla Okungalindelekile Okuvame Ukuba Noshukela Omningi Okufanele Ngikuqaphele Futhi Kungenzeka Ngiqhelelane Nakho?

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"Ushukela wengezwa cishe kumaphesenti angama-80 wemikhiqizo efakwe emashalofini ethu esitolo," kusho uSchmidt. I-ketchup, amasoso asebhodleleni, nezingubo zesaladi ezinye zezinkinga ezinkulu, futhi zitholakala ezintweni ezifana nesinkwa nama-crackers. I-bagel eyodwa engenalutho, isibonelo, ingaba namagremu ayisithupha kashukela.

"Ushukela ufihlwe kuzo zonke izinhlobo zokudla obungeke ucabange ngakho ngoba ukubheka njengokunambitheka hhayi okumnandi, ngakho-ke ukufunda ukuthi ungawakhomba kanjani lawo shukela kumalebula ezithako kubalulekile," kusho uSchmidt. Ngaphezu kwalawo ongawabona (ushukela, uju, ama-syrups), funa amagama agcina ngo- "-ose." Futhi khumbula, kuphakama ohlwini, ushukela owengeziwe oqukethe lo mkhiqizo.

Ngabe Ushukela Oluluhlaza Ungcono Kakhulu Kimi Kunoshukela Ovamile We-Granulated (Sucrose)?

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Cha. Bobabili ushukela bakhishwa ezimobeni zikashukela, "ushukela oluhlaza awucoliswanga kancane kunoshukela ojwayelekile oyimpuphu futhi ugcina ezinye ze-molasses," kusho uRachel Johnson. Nakuba lokho kusho ukuthi iqukethe kancane i-iron ne-calcium, alikho inani lokudla okunempilo, futhi zombili ziqukethe cishe inani elifanayo lama-calories.

Ingabe Kungcono Ukusebenzisa Uju, I-Maple Syrup, Nezinye Izinandi "Zemvelo" Kunoshukela Ovamile?

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Cha. "Zonke zingushukela olula onomthelela kuma-calories amaningi, futhi umzimba wakho uphendula kuzo ngendlela efanayo," kusho uMcManus. "Kungakhathaliseki ukuthi iyini, ngayinye igayeka kalula futhi ingene egazini lakho, futhi uma kwenziwa ngokweqile lokhu kungadala ukumelana ne-insulin futhi kungase kubeke engozini yokuba nesifo sikashukela."

Uyini Umehluko Phakathi Kwesiraphu Yommbila Ophakeme we-Fructose (HFCS) kanye Noshukela Ojwayelekile? Ingabe I-HFCS Yimbi Ngempela?

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Ushukela wethebula-a. i-sucrose-yakhiwe ngamaphesenti angama-50 e-fructose namaphesenti angama-50 eglucose. I-HFCS itholakala emmbileni futhi iqukethe i-fructose ne-glucose; kwesinye isikhathi iba ne-fructose eningi kunoshukela futhi kwesinye isikhathi iba nokuncane, kusho uRichard Johnson. "Isiraphu yommbila we-high-fructose yiyona ephuza kakhulu eziphuzweni ezibandayo, lapho iqukethe cishe i-fructose engamaphesenti angama-55 kuya kwangama-65," uyanezela. "Kodwa-ke, kweminye imikhiqizo efana nesinkwa, empeleni iqukethe i-fructose encane kunoshukela wetafula."

Imiphumela emibi ye-fructose ikhuliswa ku-HFCS, njengoba iwumthamo ophezulu we-fructose kunezinye izinhlobo eziningi. Futhi ukwethulwa kwesiraphu yamabele ye-high-fructose kuhambisana nezinga elikhulayo lokukhuluphala, uRichard Johnson uyanezela.

Yini Ingozi Ekudleni Izithasiselo Zokwenziwa Njenge-Aspartame, iSucralose, neSaccharin?

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"Ngicabanga ukuthi isinqumo sisaphumile kubo bonke laba ababambele," kusho uMcManus. I-FDA ibheka i-aspartame (imakethe ngaphansi kwamagama Equal, Nutrasweet, and Sugar Twin), i-sucralose (Splenda), ne-saccharin (Sweet'N Low) ngokuthi "ibhekwa njengephephile" noma i-GRAS, futhi isungule ukudla okwamukelekayo kwansuku zonke. ADI) ngayinye. I-ADI isuselwa kusisindo sakho. Isibonelo, owesifazane ongamakhilogremu ayi-140 uzodinga ukudla amakani angaba ngu-18 e-aspartame-sweetened diet soda noma amaphakethe ayi-9 e-saccharin ukudlula i-ADI yakhe. "Ukulinganisela kuyisihluthulelo, futhi ngikholelwa ukuthi kufanele ufune ukudla okunempilo ngokwemvelo, ngaphandle kwezithako zokwenziwa ezengeziwe," kusho uMcManus.

Ucwaningo luphinde luveze ukuthi ama-sweeteners okwenziwa angahle angasebenzi njengendawo eyanele kashukela uma kuziwa ekufiseni ukwanelisa. Ngenkathi ushukela udala impendulo yomvuzo ebuchosheni bakho, ukukhulisa amazinga e-dopamine njengoba amandla ehlanganiswa, ukudla okuthile okunoshukela okwenziwe kungakhulisi nhlobo i-dopamine, ngokusho kocwaningo lwakamuva lweYale University School of Medicine.

Kuthiwani Ngama-Sweeteners "Emvelo" we-Zero-Calorie, afana ne-Stevia ne-Monk Fruit Extract (Nectresse)?

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"Lokhu kuyathandeka kubathengi ngoba bangokwemvelo kakhulu kunamakhemikhali okwenziwa, kodwa akayona imvelo ngokuphelele," kusho uMcManus.

Njengoba i-sucrose ikhishwa ngamakhemikhali emobeni, i-stevia ikhishwa esitshalweni se-stevia rebaudiana. Abantu baseJapane benze izinto ezinoshukela nge-stevia amashumi eminyaka futhi abantu baseNingizimu Melika basebenzise amaqabunga e-stevia amakhulu eminyaka, kodwa i-FDA yanikeza kuphela isimo se-stevia GRAS ngo-2008. Le sweetener cishe iphindwe izikhathi ezingu-300 njengoshukela.

I-monk fruit extract (emakethe ngaphansi kwegama elithi Nectresse) ivela emhlangeni odabuka eningizimu yeChina nasenyakatho yeThailand. Ubumnandi bayo abuveli kushukela wemvelo kodwa i-antioxidant ebizwa ngokuthi i-mogroside, ewushukela izikhathi ezingu-200 kuya kwezingu-500 kunoshukela. Nakuba ucwaningo oluncane lwenziwe ngakho, i-monk fruit extract ibonakala iphephile futhi ibhekwa njenge-GRAS kusukela ngo-2009.

Yini Utshwala Ushukela?

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Izidakamizwa zotshwala zikhishwa kwizithelo nemifino lapho zivela khona ngokwemvelo, futhi zingenziwa nakwamanye ama-carbs afana ne-fructose ne-dextrose. La maswidi ancishisiwe anamagama agcina ngo- "-ol" njenge-sorbitol, i-xylitol, ne-mannitol, futhi atholakala kakhulu kuzinsini, uswidi, kanye nemigoqo yokudla okunama-carb aphansi. Ebhekwa njenge-GRAS yi-FDA, aziwa ngokuqumba kanye nezinye izinkinga zokugaya ukudla kwabanye abantu, kusho uGiancoli. "Ngokungafani noshukela, lezi zotshwala ziphukile emathunjini bese ziphenduka zibe yigesi, okuvame ukudala ukungaphatheki kahle kwamathumbu."

Ingabe Zikhona Ezinye Izinhlobo Zokunambitheka Engifanele Ukuzigwema?

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Isiraphu ye-agave, kusho uGiancoli. Uma kubhekwa njenge-low-glycemic, isiraphu ye-agave ingase ingabi nayo i-glucose eningi, kodwa ifinyelela kumaphesenti angama-90 we-fructose-way ephakeme kunanoma isiraphu yommbila ene-fructose ephezulu. Ngakho-ke yize ibhekwa njengeyemvelo ngoba icutshungulwa kusuka "emanzini oju" atholakala esitshalweni se-agave eluhlaza okwesibhakabhaka, futhi imnandi ngokuphindwe kasigamu nengxenye kunoshukela ngakho-ke kufanele usebenzise okungaphansi kwayo, kusadingeka uqaphele: Kakhulu kusho amakhalori amaningi kakhulu ne-fructose eningi kakhulu-nazo zonke izingozi zezempilo ezihambisana nalokho.

Yiziphi Izinto Ezinhle Okufanele Uzidle Uma Ufisa Okuthile Okumnandi?

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Namathela ngokudla okunomsoco okunoshukela ngokwemvelo njengesithelo esisha noma iyogathi engenalutho enamajikijolo, kusho uMcManus. Futhi uma ungakwazi ukudlulisa okuthile ngoshukela owengeziwe, qiniseka ukuthi wenziwa ngama-carbs anempilo afana ne-oats nezinhlamvu eziphelele esikhundleni sama-carbs acolisisiwe njengofulawa omhlophe, njengoba i-fiber yemvelo kuma-carbs amahle isiza ukubambezela ukuwohloka koshukela. Ngengcosana, faka i-oatmeal engenalutho nesinamoni noma i-nutmeg.

Yini indlela engcono kakhulu yokunciphisa ushukela?

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Qala uhlole indlela odla ngayo ukuze ubone imithombo yakho emikhulu kashukela owengeziwe, kusho uMcManus. Funda uhlu lwezithako (funa lawa magama), bese uzama ukugwema imikhiqizo enohlobo lukashukela efakwe ohlwini lwezithako ezinhlanu zokuqala. Hlola namaqiniso okudla okunomsoco, uqhathanise noma yini enoshukela (njengeyogathi noma i-oatmeal) nozakwabo osobala ukuze uhlukanise ushukela owengeziwe kwabavela ngokwemvelo.

Uma usuwazi amabala akho amnandi, qala ukunciphisa, ugxile kubenzi bobubi kakhulu kuqala. Uma lokho kuyiziphuzo ezinoshukela-umthombo omkhulu kashukela owengeziwe ekudleni kwaseMelika, ngokusho kweCenters for Disease Control and Prevention-

ukufaka endaweni yokudla i-soda namanzi we-seltzer nge-lime, kuhlose ukuthi ekugcineni uphuze kuphela i-seltzer noma amanzi acabalele. "Uma ufuna ukukhahlela umkhuba wakho kashukela, udinga ukubuyisa ulwanga lwakho, futhi ngemikhiqizo enziwe ngobumnandi, uzoqhubeka nokulangazelela ubumnandi," kusho uSchmidt. "La maswidi afana nokusebenzisa isichibi se-nicotine ukuyeka ukubhema-okuhle ukushintsha, kepha hhayi isikhathi eside."

Zama futhi ukudla ukudla okuningi okugcwele kanye nokumbalwa okupakishiwe ngangokunokwenzeka, ugcine ukudla okungase kubangele ukuphindelela kukashukela endlini yakho.

Ungaba Umlutha Woshukela?

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Yebo, ngokukaRichard Johnson. "Ushukela ungukudla okumbalwa okulangazelelwa ngabantu. Izingane zizokhetha amanzi kashukela kunebisi," usho kanje. "Kubonakala sengathi kungenxa yokugqugquzelwa kwe-dopamine ebuchosheni, okudala impendulo yenjabulo." Ngokuhamba kwesikhathi, leyo mpendulo iyancipha, ngakho-ke udinga ushukela owengeziwe ngomphumela ofanayo, futhi lapho amagundane ondla amanzi kashukela enqatshelwa isiphuzo sabo esimnandi, angabonisa izimpawu zokuhoxa.

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