Eminyakeni yamuva ososayensi baye bavusa iqiniso lokuthi uma izingane zidla ushukela oluningi, zingabangela umonakalo omkhulu kunemigodi kuphela . Manje sisazi ukuthi ushukela odliwayo ngokweqile kuhlotshaniswa nesifo somfutho wegazi ophezulu , ukuphazamiseka kwegazi , isifo sikashukela , ukukhuluphala ngokweqile, kanye nengozi eyengeziwe yezifo zenhliziyo .
Ngenkathi izinkinga ezibangelwa ushukela odlayo zithinta wonke umuntu, ikakhulukazi eziphathelene nezingane.
Ukudla okuningi okudayiswa izingane kubonakala sengathi kulayishwa ushukela owengeziwe, kanti ukusetshenziswa kwansuku zonke kweshukela kuphakeme kakhulu ezinganeni. Manje sekukholelwa ukuthi ukusetshenziswa kweshukela kuyimbangela ebangela ukukhuluphala ezinganeni, futhi kungenzeka ukuthi kunomthwalo wemfanelo ngesilinganiso esesabekayo sohlobo lwe-2 lwesifo sikashukela esilubona namuhla kubantu abasha kanye nabantu abadala. (Kungekudala uhlobo lwesifo sikashukela 2 aluzange lubonwe ngaphambi kweminyaka yobudala.)
Njengoba kunomkhuba okwandayo wezinkinga zempilo yengqondo ezinsheni nakubantu abadala, izazi zixwayisa ukuthi sibhekane nesifo sengculazi esesifushane ngaphambi kwesikhathi. Ukweshukela okwanele ekudleni kwezingane akungabazeki ukuthi udlala indima enkulu lapha.
Izincomo ze-American Heart Association
Ngo-Agasti 2016, iphaneli lobuchwepheshe eliqokwe yi-American Heart Association (AHA) lanyathelisa isitatimende sesayensi esithi "I-Sugars Yengeziwe Nezifo Zezinhliziyo Zengozi Ezinganeni." Iphaneli libukeze yonke imininingwane efanele yesayensi ngomphumela wokushukela ushukela ezinganeni, futhi yenziwe izincomo eziqinile zokuthi ushukela oluningi lungadliwa kanjani izingane ngaphandle kokuyingozi ngokwengeziwe engqondweni yabo.
Ukuthola kwabo kufanele kube okukhathazayo kubazali abaningi.
I-AHA iphaneli yesayensi incoma ukuthi akukho ushukela owenezelwe nhlobo kubantwana abangaphansi kweminyaka emibili ubudala. Kwabantwana abaneminyaka emibili noma ngaphezulu, ishukela elongeziwe kufanele likhawulelwe ngaphansi kwama-25g ngosuku (cishe amathisipuni ayisithupha noma amakholori angu-100 ngosuku). La mazinga aphakanyisiwe angaphansi kweyodwa kweyesithathu ukudla okujwayelekile kokushukela okwenziwe yizingane namuhla.
Njengoba kunikezwe ukudla abazali emiphakathini yasentshonalanga abavame ukuhlinzeka izingane zabo, ukulandela lezi zincomo kuzothatha izinguquko ezithile. Ake sibheke ukuthi i-AHA isho ukuthini ngokuthi "ushukela owedeziwe," kungani iqembu le-AHA liphetha ngokuthi ukufaka ushukela kungalungile kubantwana, futhi yiziphi izinhlobo zokudla okumelwe sizigweme ekuhlinzekeni izingane zethu ukudla okunempilo.
Okufanele Ukwazi NgoShukela
Izinhlobo ZeShukela. "Ushukela" igama elisetshenziselwa ukukhombisa izinhlobo ezihlukahlukene zamakhemikhalidididi amnandi, amancane. I-ushukela elula, noma i-monosaccharides, ifaka i-glucose (ebizwa nangokuthi dextrose), i-fructose, ne-galactose. Ngokushukela ngokwemvelo, okuthiwa ama-disaccharides, amashukela amabili alula ahlanganiswe ndawonye. Ushukela wethebula (kusuka ku-ushukela noma ushukela we-beet) yi-sucrose disaccharide, equkethe i-glucose ne-fructose ehlanganiswe ndawonye. I-Lactose (etholakala ebisi) i-glucose plus galactose.
Kusukela ngo-1970 ama-fructose ama-syrup we-corn aphezulu asuse ezinye izinhlobo zoshukela ezisetshenziselwa ukudla okucutshungulwayo, ngoba kungabizi ukukhiqiza. I-fructose ephezulu ye-corn isiradi yamabele esetshenziselwe ukuguqula enye i-glucose yayo ku-fructose. I-Fructose yi-monosaccharide encane kunazo zonke, ngakho-ke ibaluleke kakhulu ekusetshenzisweni kokudla. Nakuba abaningi bathi i-sophisti ephezulu ye-fructose yimbi kakhulu kunezempilo kunezinye izinhlobo zeshukela ezengeziwe, ubufakazi obubalulekile bokuthi lokhu kuyinkinga.
Kokubili isiraphu ye-fructose ye-corn ne-sugar table, isibonelo, iqukethe kokubili i-glucose ne-fructose, nokuningi kwalowo nalowo.
Ishukela engeziwe yachazwa ngokuthi zonke izinhlobo zoshukela zengeziwe njengezithako zokucubungula nokulungiselelwa, kanye noshukela okongezwe ekudleni.
Ukushukela ngokwemvelo yi-ushukela okwenzeka ngokwemvelo njengezingxenye zokudla ezifana neshukela ezitholakala ezithelo, imifino kanye nemikhiqizo yobisi. Uma sidla ushukela ngokwemvelo, sithola futhi izakhi eziningi ezidingekayo ekuphileni. Ukweshukela okwengeziwe, ngokuphambene, kungamakholori amaningi (noma "ama-calories" angenalutho), okungenza ukudla kube okuthakazelisayo, kepha kunganikezeli inani elengeziwe lomsoco.
Ukweshukela ngokwemvelo kudliwa njengengxenye yokudla okunempilo okujwayelekile; okwenziwe ushukela akudingekile ngokuphelele ekuboneni okunomsoco. I-AHA isitatimende sesayensi ngakho-ke amakheli afaka ushukela kuphela.
Kwenzekani Uma Sidla Ushukela?
Ama-disaccharides aphulwa emanzini kuya ezingxenyeni zabo ze-monosaccharide-ngokuvamile ku-glucose ne-fructose. Emva kokumunca i-glucose ne-fructose zithwala esibindi ngokusakaza kwe-portal. I-glucose engxenyeni yokusabalalisa i-portal igqugquzela ukufihla kwe-insulini, okubangela ukuba i-glucose ithathwe ngamasipha kanye namafutha amaningi, futhi yandisa ukukhiqizwa kwe-fatty ama-fat cells. Ngokuphambene nalokho, i-fructose ayishukumiseli ukuvimba ukuvikela i-insulin ngesilinganiso esifanayo. Esikhundleni salokho, i-fructose esibindi ibangela ukukhiqizwa kwamafutha anamanzi agcwele .
Abanye ososayensi baye baveza ukuthi nakuba ukusetshenziswa ngokweqile kwe-glucose kuholela ekudleni ngokweqile, ukusetshenziswa kwe-fructose ngokweqile kuholela engozini enkulu yokuphefumula kwe- atherosclerosis . Nokho, ngalesi sikhathi umehluko omkhulu kulokho kusho ukuthatha i-glucose ne-fructose ngokuyinhloko ukucabangela. Ngaphezu kwalokho, ngokubheka ngokuqondile, lapho sidla ukudla okuvamile kwesentshonalanga nge-sugar added amaningi, sithola kokubili kulawa ma-monosaccharides.
Iyini Imiphumela Yezinhlamvu Ezingeziwe Ezinganeni?
Ishukela engeziwe ekudleni kunenani elimangalisayo lemiphumela emibi, ikakhulukazi ezinganeni. Lokhu kufaka:
- Ukukhuluphala. Ukusetshenziswa kwe-ushukela okweneziwe kuye kwahlotshaniswa kakhulu nokukhuluphala kwabantwana beminyaka yonke. Ukusetshenziswa kokushukela kokuqala (ngaphambi kweminyaka emibili ubudala) kubonakala sengathi kuyinto embi kakhulu, futhi kusho ngokuqinile ukukhuluphala ngokweqile ngaminyaka eyisithupha.
- Umfutho wegazi ophezulu . Ucwaningo lwe-epidemiological luphakamisa kakhulu ukuthi ukusetshenziswa kwe-ushukela oweneziwe kuhlotshaniswa ne-high blood pressure ebantwaneni abasha. Izivivinyo zemitholampilo ziye zabonisa ukuthi, ikakhulukazi ukungenisa okufingqiwe kwe-fructose kuhlotshaniswa nokunyuka kwengcindezi yegazi ezinganeni nakubantu abadala.
- Ukuphazamiseka kwegazi nge-lipid. Ucwaningo oluthile luye lwabonisa ukuthi izingane ezidla izitshalo eziningi zamashukela ziye zaphakamisa amazinga e-triglyceride , futhi zanciphisa amazinga e- HDL ama-cholesterol ("okuhle" kwe-cholesterol). Okuphawulayo, lokhu kuyindlela efanayo ye-lipid engavamile evelele kuma- prediabetes . Ngaphezu kwalokho, iphethini evame ukuhambisana nezinhlayiyana ezincane, ezincane ze-LDL cholesterol . Le ndlela "enobuhlungu" ye-dyslipidemia iye yahlotshaniswa kakhulu nenengozi yokwanda kwe-atherosclerosis.
- Pre-isifo sikashukela kanye nohlobo lwe-2 lwesifo sikashukela. Kukholelwa kakhulu ochwepheshe ukuthi ukusetshenziswa ngokweqile kweshukela ezinganeni kungandisa ingozi yesifo sikashukela kanye nohlobo lwesifo sikashukela sesibili, kusukela ngisakhula. Ucwaningo lwama-Observational lubonise ukuthi ezinganeni ezikhudlwana ngokweqile, ukudla okushukela okudliwayo kuhlotshaniswa nokuphikiswa kwe-insulin (imbangela eyinhloko ye-pre-diabetes kanye nohlobo lwesifo sikashukela sesi-2).
Ubufakazi obulinganiselwe bukhombisa ukuthi le mibi emibi ephuma nge-sugars eyengeziwe yilezi "ezihlobene nomthamo." Okungukuthi, inani eliphakeme lekhalori yenkomo yansuku zonke evela ushukela owongeziwe, liphakeme kakhulu engozini yempilo.
Yiziphi Izidakamizwa Okufanele Zikugweme?
I-AHA iphaneli yesayensi yenza kube sobala ukuthi, ngokujwayelekile, ukudla okwesterntern kwamanje, umthombo obaluleke kunazo zonke ushukela owenezelwe ezinganeni "yiziphuzo ezinomsoco," noma i-SSBs. Ama-SSB afaka ama-sodas, iziphuzo ezivutha izithelo, iziphuzo zezemidlalo neziphuzo zamandla. Uma lezi ziphuzo zihlaziywa ngabachwepheshe bokudla, zitholakala ukuthi ziqukethe kuphela amanzi kanye noshukela-nokushaywa kwamanye amakhemikhali okunikeza ukunambitheka nombala.
Ama-SSB awuphawu lwama-calories angenalutho, futhi ngenxa yokuthi lawo makhukhi anikezwe yi-glucose enkulu kanye ne-fructose, afaka yonke imiphumela emibi esanda kubona. Okubi nakakhulu, kukhona ubufakazi bokuthi uma ushukela wengeziwe uvela eziphuzweni ngokumelene nokudla okuqinile, kunesidingo sokunciphisa ukudla-ngakho-ke amakholori angenalutho ayadliwa.
Izingane eziningi zithola inani elimangalisayo lokudla kwawo kwe-caloric yansuku zonke kusuka kuma-SSB. Uma iphaneli lobuchwepheshe be-AHA lingacindezeli lutho, lugcizelela ukuthi abazali kudingeka badonsa kakhulu, futhi mhlawumbe baqede, ama-SSB kusukela ekudleni kwezingane zabo.
Ngaphezu kwe-SSBs, ukudla okucutshungulwa lapho "ushukela" noma (okungenzeka kakhulu) i-high-fructose ye-corn syrup evezwe ngokucacile kumalebula enempilo kufanele agwenywe. Ama-candy, i-gom, amaqebelengwane, amakhukhi, amaningi okusanhlamvu kwasekuseni, izinkwa nama-muffin ngokuvamile awela kulolu sigaba.
Isifingqo
Ukweshukela okweziwe, ingxenye evelele yokudla kwezingane ezinamhlanje, angenezeli inani lemfuyo yezingane zethu, kodwa kungase kube nomthelela omkhulu emngciphekweni wokuba nezinhlungu zokushaya inhliziyo nezinhlungu.
Njengabazali, siyithemba lethu elihle lokuthi, uma sisebekhulile futhi siphelile, izingane zethu ezingu-40 zizosinika ezinye zeziduduza zabantu ezizokwenza ukukhubazeka ukuguga kube nzima. Ngokuqinisekile asihlosi ukuthola okuphambene-ukuthi sizocelwa ukunakekela izingane zethu ezingu-40 emva kokukhubazeka unomphela ngesifo senhliziyo esingakafiki. Uma singathanda ukugwema lo mphumela ongajabulisayo, sidinga ukufundisa izingane zethu imikhuba emihle yokudla okwamanje.
Ukusiza izingane zethu ukugwema ukukhuluphala ngokweqile, umfutho wegazi ophakeme, izifo ezibangelwa i-lipid, isifo sikashukela, nesifo se-cardiovascular ngaphambi kwesikhathi, kudingeka siqiniseke ukuthi ziqeda ushukela oluningi oluthile ezidlweni zabo, ikakhulukazi iziphuzo ezinoshukela. Indlela engcono kakhulu yokufeza lokhu kungukuthatha isitoreji sokuphila komndeni wonke, futhi wenze izinguquko ezidingekayo ukuze ukwandise ingozi yomuntu wonke wegazi-kuhlanganise nokudla okunempilo komndeni wonke.
> Umthombo:
> Vos MB, Kaar JL, Welsh JA, et al. Ama-Sugars engeziwe nezinkinga zezinhliziyo zempilo Ingozi Ezinganeni-Isitatimende Sosayensi Esivela ku-American Heart Association. Ukujikeleza 2016; Vol 134, Issue 8. Ishicilelwe ku-intanethi ku-: http://circ.ahajournals.org/content/early/2016/08/22/CIR.0000000000000439 (Agasti 25, 2016).