Indlela iShukela elidlulileyo kunokuthi ithinte njani impilo yonke

Isetyenzisiwe kwikhobe yakho yasekuseni yekhofi okanye i-teyi, eyongeziweyo kwi-pastries, iigebengu kunye nekiki, zidibanise ngaphezu kwesikhala sakusasa sakusasa kunye ne-oatmeal, iswekile yinto enobumnandi, i-short chain-chain, i-carbohydrate ene-soluble efumaneka kakhulu kwiindawo ezininzi zokutya esizidlayo namhlanje. I-Sugar ifihliwe kwiintlobo ezininzi ezizithandayo esizidlayo imihla ngemihla, njengezandi zintyatyambo, i-sodas, i-candies, i-ice cream kunye nayo yonke ukutya okucutshungulwayo, kubandakanywa izidibaniso ezidumile ezifana ne-ketchup.

Nangona kuqhelekile ukuba abantu basebenzise iswekile rhoqo kwisidlo, ingakanani iswekile evumelekile ukuba idle? Okubaluleke ngakumbi, ingaba ushukela ogqithiseleyo unokubangela iziphumo ezimbi kwimpilo yakho? Nguwuphi umsebenzi osebenzayo ushukela emzimbeni? Le yimibuzo emibini kuphela efunekayo ukuzibuza yona ngaphambi kokuba siqhubeke sidla ukutya esinomlinganiselo ophezulu weeshukela.

I-Sugar Excessive: Ingaba Imbi Yakho Impilo?

Ngokomxholo wophando okhutshwe ngoFebruwari 2015, umyinge waseMerika namhlanje udla malunga ne-32 ithispoon, okanye i-126 grams, ushukela ngosuku, elilingana nama-134 amakhilogresi eneshukela ngonyaka. Ukongezelela, abantu banomngxube omkhulu weeshukela ngohlobo lwe-fructose okanye i-high-fructose yesiraphu yengqolowa. Nangona le ndlela ifakwe kakhulu ishukela ingabizi, iphinda i-20 yepesenti ibumnandi ngaphezu kweswekile yesofile, yingako abaninzi abakhiqizi bokutya kunye nabaphuza basebenzise loo mveliso, bavumela ukuba basindise imali emininzi.

Ukwazi ezi manani, ukukhathazeka kwethu kukuba umzimba womntu akwenzelwe ukuba udle ishukela elidlulileyo, ngaphantsi kwefructose. Njengokuba umbandela, umzimba udibanisa i-fructose ngokwahlukileyo kuneshukela. I-Fructose empeleni i-hepatotoxin, oku kuthetha ukuba inetyhefu kwisibindi, kwaye isetyenziswe ngokuthe ngqo kwioli, enokubangela imiba eyahlukahlukeneyo enokuba nemiphumo ebalulekileyo kwimpilo yakho.

Iimiphumo zoTywala kakhulu

UDkt. Robert Lustig, uprofesa wezonyango ze-Clinical Pediatrics kwiCandelo le-Endocrinology kwiYunivesithi yaseCalifornia kunye novulindlela ekuchazeni i-sugarabetism, usichaza ukuba umzimba womntu unako ukukhuseleka ngokuchanekileyo ubuncinane beetaspuni ezintandathu zeeshukela ngosuku. Nangona kunjalo, ngenxa yokuba abaninzi baseMelika badla ngokuphindwe kathathu loo mali, ininzi yesantya esingaphezu kwesantya emzimbeni idibeneyo kumanqweno omzimba, oku kunokukhokelela kwezinye izifo ezingapheliyo.

Ezi zilandelayo ziphumo ezizezinye ezichaphazelekayo ngenxa yeshukela elidlulileyo:

• Ikhulula kwaye inonakalisa isibindi sakho. I-sugar excess okanye i-fructose ingaba nemiphumo efanayo naleyo yotywala. Zonke i-fructose ozidlayo zihamba ngqo kwiqumrhu elinye: isibindi. Oku kunokuchaphazela kakhulu i-organ, ekhokelela ekubeni isibindi sinokuba ngaphezu komthwalo kunye nomonakalo.
• Iqhinga lomzimba ukuba lizuze isisindo kwaye lichaphazela i-insulin kunye ne-leptin. I-Fructose inokukhohlisa imetabolism yakho ngokumisa inkqubo yokulawula ukutya komzimba. Kwakhona, iyasilela ukuvuselela i-insulin, isilele ukucinezela i-ghrelin, eyaziwa ngokuba yihomoni yendlala, ethi emva koko isilele ukuvuselela i-leptin, ekwabizwa ngokuba yihomoni yokuhlutha. Oku kubangela ukuba utye ngakumbi, uphuhlisa ukunganyangeki kwe-insulin.
• Ubangela ukungasebenzi komzimba. Ukutya izixa ezigqithisileyo zeswekile kunokubangela ukuba kukhule iimpawu ezahlukeneyo, ezichongwe njenge-classic metabolic syndrome. Ezi mpawu ziquka: ukuzuza ubunzima; ukutyeba kwesisu; ukunciphisa i-HDL kunye nokunyuka kwe-LDL; iswekile yegazi ephakamileyo; i-triglycerides ephezulu; kunye noxinzelelo lwegazi oluphezulu.
• Ukwandisa amazinga e-uric acid. Amanqanaba aphezulu e-uric acid athathwa njengowona mngcipheko mkhulu wentliziyo kunye nesifo sezintso kunye noyena nobangela weGout. Ngokwenyani, unxibelelwano phakathi kwe-fructose, i-metabolic syndrome, kunye namanqanaba e-uric acid emzimbeni kuye kwacaca ukuba amanqanaba e-uric acid yomntu angasetyenziswa njengophawu lwetyhefu ye-fructose. Ngokutsho kophando lwakutsha nje, olona luhlu lukhuselekileyo lwe-uric acid luphakathi kwe-3 ukuya kwi-5.5 milligrams ngedesilitha nganye. Ukuba iqondo leuric acid yakho lingaphezulu koku, kuyacaca ke ukuba usemngciphekweni wokufumana iziphumo ezibi empilweni ezibangelwa yiswekile egqithisileyo okanye ifructose.

Ushukela luyandisa ingozi yakho yezifo

Esinye seziphumo ezibi kakhulu zokutya iswekile eninzi kukukwazi ukonakalisa isibindi, okukhokelela kwimeko eyaziwa ngokuba yi-non-alcoholic fat fat disease, okanye i-NAFLD. Isifo esifanayo onokusifumana ngokusela utywala ngokugqithiseleyo sinokubangelwa yiswekile eninzi okanye i-fructose. UGqr Lustig uchaze izinto ezintathu ezifanayo phakathi kotywala kunye nefructose:

• Isibindi senza utywala ngendlela efanayo nofana ushukela, kuba zombini bakhonza njengemigangatho yokuguqula i-carbohydrate yokutya kwioli. Oku kukhuthaza ukuxhatshazwa kwe-insulin, isibindi esinamafutha, kunye ne-dyslipidemia, okanye amanqanaba angamafutha angavamile egazini.
• I-Fructose ibangela ukuba i-superoxide free radicals yenze, okubangelwa ukuvuvukala, imeko enokuthi ibangele i-acetaldehyde, i-metabolite ye-ethanol.
• I-Fructose inokuvuselela ngokuthe ngqo nangokungathanga ngqo indlela ye-hedonic yengqondo, okanye indlela yokulutha, ukudala indawo yokuhlala kunye nokuxhomekeka, ngendlela efanayo ne-ethanol.

Ngelixa ezi zezinye zeendlela eziqhelekileyo ezaziwa ngokuba izixa ezigqithisileyo zeswekile okanye i-fructose inokuchaphazela kakubi umzimba, kukho ezinye iindlela umzimba onokuchaphazeleka nazo. Ubungqina obuvela kumaziko amaninzi ahloniphekileyo aseMelika ngoku buqinisekisa ukuba iswekile yinto ephambili yokutya eqhuba ukuphuhliswa kwezifo ezingapheliyo kunye nokukhuluphala.

Olunye uphando lubone ukuba i-fructose isetyenziswe ngokulula ngamaseli omhlaza ukunyusa ukwanda kwawo, ngamanye amazwi, ityhola iiseli zomhlaza, ikhuthaza ukuhlukana kweseli kunye nokukhawuleza ukukhula kwayo okuvumela umhlaza ukuba usasaze ngokukhawuleza.

Isifo i-Alzheimer sesinye isifo esibulalayo esinokuvela ekusebenziseni iswekile kakhulu. Umzimba okhulayo wophando ufumene uxhulumaniso olunamandla phakathi kokutya okuphezulu kwe-fructose kunye nomngcipheko wokuphuhlisa isifo se-Alzheimer ngendlela efanayo eyenza uhlobo lwe-2 yeswekile. Ngokutsho kwezinye iingcali, i-Alzheimer kunye nezinye iziphazamiso zobuchopho zinokubangelwa kukutshiswa rhoqo kweglucose yingqondo.

Ezinye izifo ezinxulumene nesifo sengqondo esinokuthi sihlakulele kwi-sugar excess include:

• Uhlobo lwe-2 sikashukela
• U xinzelelo
• Isifo sentliziyo
• I-Peripheral Neuropathy
• Polycystic Ovarian Syndrome
• Iingxaki ze-lipid (i-cholesterol)
• I-Dementia (isifo sika-Alzheimer)
• Cancer

Indlela yokuLawula ukusetyenziswa kwakho kweShukela

Iswekile, kwimo yayo yendalo, ayimbi ukuba nje isetyenziswe ngokumodareyitha. Oku kuthetha ukuphepha yonke imithombo ye-fructose, ngakumbi efumaneka kukutya okucutshungulweyo kunye neziselo ezifana nesoda. Ngokumalunga neepesenti ze-74 zokutya ezicutshungulwayo ziqulethe ishukela efihliweyo efihliweyo phantsi kwamagama ahlukeneyo angama-60. Ngokufanelekileyo, kuya kufuneka utye ukutya okuninzi okugcweleyo kunye nokutya okuncinci okucutshungulwayo.

Ukongezelela, kucetyiswa ukuba unciphise ukusetyenziswa kwamagalebhydrate ahlambulukileyo, afana nama-waffles, okusanhlamvu, iigels, njl kunye neenqolowa, njengoko ezi zinokuphulaphula ushukela emzimbeni wakho, ukwandisa amanqanaba akho e-insulin kwaye ubangele ukukhuseleka kwe-insulin.

Njengoko isincomo esiqhelekileyo, isicetyiswa ukuba abantu bagcine i-fructose yabo epheleleyo ngaphantsi kwe-25 amagremu ngosuku, kubandakanywa neziqhamo zonke. Gcina ukhumbule ukuba nangona iziqhamo zizityebi kwizondlo kunye ne-antioxidants, ziqhelekile ziqukethe i-fructose, kwaye xa zithengiswa ngexabiso eliphezulu, zinokungonakalisa ukukhathazeka kwakho kwe-insulin kwaye ziphakame amanqanaba e-uric acid.

Khumbula ukuba izimuncumuncu ezenziweyo ezifana ne-aspartame kunye ne-sucralose kufuneka zithintelwe ekugqibeleni, kuba zinokuvelisa iseti eyahluke ngokupheleleyo yeengxaki zempilo ezinokuba mbi kakhulu kunemiba enokubangelwa yiswekile okanye isiraphu yombona.

Ukuphepha Ukukhanga

Ubungqina obuninzi obuvela kuphando olutshanje luye lwabonisa ukuba ukukhuluphala, isifo seswekile kunye nesifo sikashukela sinokuqhuba izinto, kungekhona nje iimeko ezingapheliyo ezifana ne-peripheral neuropathy, kodwa kunye neentlobo zezinye izifo ezingapheliyo, kuquka umhlaza. Kubalulekile ukuqonda ukuba akunyanzelekanga ukuba uyeke iswekile ngokupheleleyo kodwa kufuneka uyinciphise ngokubonakalayo kukutya kwakho. Uphononongo lophando lubonise ukuba akukho mntu kufuneka atye ngaphezulu kwe-6 yeetipuni zeswekile ngosuku, kubandakanya neswekile yeziqhamo ngokunjalo.

Ukuze ube nempilo kwaye ulwe nokugula okungapheliyo, zikhona ezinye iingcebiso ezongezelelweyo zokuzikhumbuza:

• Yandisa ukusetyenziswa kwakho kwamafutha anempilo, anje nge-omega-3, i-saturated, kunye namafutha e-monounsaturated. Umzimba wakho udinga i-fat-promotion of the fats kwimithombo yezilwanyana kunye nemifuno yokusebenza ngokufanelekileyo. Enyanisweni, ubungqina obusakhulayo bubonisa ukuba amafutha enempilo kufuneka enze okungenani i-70 yepesenti yokutya kwakho. Ezinye zezona zinto zihamba phambili zibandakanya: ibhotela ebisiweyo kubisi oluhlaza; ioli yeoli ioli yekkokoni; ghee; amantongomane aqholiweyo njengama-pecans kunye nama-macadamia; maqanda ahlukeneyo; iponyoponyo; nesalmon yase-Alaska.
• Phuza amanzi ahlanzekileyo, ahlambulukileyo. Ukutshintsha nje zonke iziphuzo ezinomsoco ezinjenge-sodas kunye nejusi zethamo zamanzi acocekileyo zingahamba ixesha elide ekuphuculeni impilo yakho. Indlela efanelekileyo yokulinganisa iimfuno zakho zamanzi kukugcina umbala womchamo wakho, kufuneka ube ngumbala okhanyayo, obalahlekileyo, kunye nobunzima bokutyelela kwakho, ngokuqinisekileyo, oku malunga nezihlandlo ezisixhenxe ukuya kwezi-ezisibhozo ngosuku.
• Yongeza ukutya okubilisiweyo kwizidlo zakho. Iibhaktheriya ezinokunceda kule mizimba enempilo ziyakwazi ukuxhasa ukugonya kwakho kunye nokubonelela ngenkxaso ye-detoxification enceda ukunciphisa umthwalo we-fructose kwisibindi sakho. Ezinye zezona zigqibo ezilungileyo ziquka: kimchi; natto; yogurt yogesi kunye ne-kefir eyenziwe ngobisi obushushu; kunye nemifuno enomlilo.

Indlela yokunikezela izifiso zakho zeS Sugar

Iswekile inomlutha kakhulu kwaye inokuchaphazela amaziko okuxhomekeka kwingqondo kwaye inokuba necandelo leemvakalelo ngokunjalo. Ukuze uthintele iminqweno yeswekile, kubalulekile ukukhupha i-detox. Iingcali ezahlukeneyo zezempilo zinokunceda ukuyila iinkqubo ezifanelekileyo ze-sugar detox. Iinkqubo ezinjalo zinokuba luncedo ekukhupheni umzimba kwiikhemikhali ezingafunwayo, ukuphelisa umlutha weswekile kunye nokunciphisa ukudumba.

Isilingo sokutya okanye ukuzonwabisa ngokutya okuneshukela kuya kuhlala kukho, ngokukodwa ngobuninzi bokutya okucutshungulwayo kunye nokutya okukhawulezayo kuyo yonke indawo. Nangona kunjalo, uninzi lweminqweno yeswekile luvela ngenxa yomngeni weemvakalelo. Ukuba yile nto ibangela ukuba unqwenele iswekile, kukho izisombululo ezifana ne-Emotional Freedom Technique, okanye i-EFT, enokukunceda. Esi sicwangciso sisicwangciso esilula nesisebenzayo sokunceda ukulawula iminqweno yakho yokutya ngokweemvakalelo. Ekugqibeleni, ukufuna uncedo lwezonyango okanye inkxaso yokunciphisa ukusetyenziswa kweswekile kunokuba lelona nyathelo lokuqala lokucoca umzimba wakho kunye nokuphucula impilo yakho yonke kunye nokuphila kakuhle.

Ngokwe-avareji, abantu batya iswekile kwi-snacks abayithandayo kunye nokutya imihla ngemihla, nangona kunjalo, ukutya okucutshungulweyo kunye neziselo kunokuba nesixa esigqithisileyo seswekile esinokuchaphazela impilo kunye nokuphila kakuhle komzimba wonke. Umzimba womntu awuklanyelwe ukuphatha iswekile engaphezulu kunye nokusetyenziswa kwayo rhoqo kunokukhokelela kwiintlobo zeengxaki, kuquka nesifo sikashukela.

Ngolunye ulwazi, nceda ukhululeke ukubuza uDkt Jimenez okanye Qhagamshelana nathi at 915-850-0900 .

Uxhaswe nge Scoop.it ukusuka: www.dralexjimenez.com

NguDkt Alex Jimenez

Imixholo eyongezelelweyo: Intlungu yeNeck kunye noKhuseleko lokuZenzeka

Ubuhlungu beentlungu bubonakala njengesifo esibonakalayo emva kokubandakanyeka kwengozi yemoto. Ngethuba lokuphambana komzimba, umzimba uvelele kwisixa esiphezulu samandla ngenxa yesiphumo esiphezulu sevini, okwenza intloko nentamo iqhube ngokukhawuleza emva kokuphuma njengoko umzimba wonke uhlala endaweni. Oku kudla ngokubangela umonakalo okanye ukulimala kwintonga yomlomo wesibeleko kunye nezicubu zayo ezijikelezayo, ezibangelwa intlungu yentlungu kunye nezinye iimpawu eziqhelekileyo ezihambelana nezifo ezinxulumene ne-whiplash.

 

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