Nzira dzekubvisa Shuga: Functional Back Clinic

Shuga inopindwa muropa zvakanyanya carbohydrate zvakabatana nekufutisa, chirwere cheshuga, metabolic kusagadzikana, uye kushungurudzika kwepfungwa. Vanhu vakagadzirira kubvisa shuga vanovandudza hutano hwese, zvisinei nezera uye hutano, asi shanduko inogona kuve yakaoma. Chikafu chisina shuga kana chakaderera-shuga chinogona kubatsira vanhu neshuga yeropa kana systemic kuzvimba, kusanganisira pre-diabetes, chirwere cheshuga, chirwere chemoyo, PCOS kusaenzana kwehomoni, uye autoimmune zvirwere.

Phase Out Sugar

Kudya kwakaderera-Shuga

Chirongwa chekudya chakaderera-shuga chinotarisa pakuchengetedza shuga yakaderera kudya iyo inogadzirisa shuga kudzivirira kusagadzikana kweshuga yeropa uye kuzvimba kwese.

• Izvi zvinoreva kusarudza chikafu chine shuga yechisikigo semichero, zvimwe zvigadzirwa zvemukaka, miriwo, uye mashuga chaiwo.
• Kuderedza uye kutsiva zvikafu zvakaputirwa kana zvakagadzirirwa neshuga yakawedzerwa, senge muto wechitoro unotengwa nechitoro, nyama yakarapwa, kana kudya kwakaomeswa nechando.
• Kuderedza uye kutsiva chikafu chakagadzirwa senge snack zvinhu uye nekukurumidza chikafu.
• Kuderedza chikafu cheresitorendi chinogona kuwedzera shuga yekuravira uye kukurudzira kudya.

Yakakurudzirwa Nzira

Bvunza mutarisiri wehutano, nyanzvi yezvekudya, kana nyanzvi yezvekudya usati wachinja chikafu, kurovedza muviri, kana kuwedzera maitiro.

Idya Hutano Hwakawanda Mafuta

• Mafuta ane hutano anowedzera kugutsikana, zvichiita kuti muviri unzwe wakakwana kwenguva yakareba.
• Kudya mafuta akawanda ane hutano kunoderedza kushuva kweshuga uye kunoderedza shuga kubvisa zviratidzo.

Mafuta ane hutano anosanganisira:

• makotapeya
• Nuts
• Mbeu
• Koconut oil
• Extra virgin olive olive
• Salmon, mackerel, uye sardines

More Kurara Kuti Balance Hunger Hormones

• Zvidzidzo zvakaratidza kuti nguva pfupi yekurara inosanganiswa ne yakakwira body mass index.
• Kusarara zvakakwana kunokanganisa mahormone anodzora kuda kudya leptin uye ghrelin, zvichikonzera kuda simba rekukurumidza iro rinowanzobva kune zvigadzirwa zveshuga.
• Vanhu vanokurudzirwa kuwana kanenge 7-9 maawa pausiku. Kurara kwakakwana kunodzikamisa mahormone ekuda kudya uye kuderedza kushuva kweshuga.

Manage Stress Kudzora Emotional Eating

Kudya kwemanzwiro kunowanikwa kana uchinetseka. Kutsvaga chimwe chinhu kubvisa pfungwa kubva kune shuga kushuva kunodiwa kana uine zuva rinoshungurudza. Izvi zvinosanganisira:

• Taura neshamwari
• Learning unyanzvi hwokufungisisa
• kushandisa maitiro ekufema
• Tora kufamba, jog, kuchovha bhasikoro, skate, nezvimwe.
• chinwiwa Kushungurudzika tea

Kana zvishuwo zveshuga zvawanda zvakakura, ipapo rubatsiro rwenyanzvi runokurudzirwa.

Inwa Mvura Yakawanda

Apo chikoro, basa, uye upenyu zvinoitika, vanhu vamwe navamwe vanogona kufunga kuti vane nzara; zvisinei, haisi nzara asi kuti muviri unoda hydration.

• Inwa girazi rimwe chete kusvika maviri remvura kana zvishuwo zvinopinda kuti ugutse chishuwo.
• Kunwa mvura zuva rese kunobatsira kuti zvishuwo zvirambe zvichidzika uye zvinobatsira nezviratidzo zvekubvisa shuga.
• Vanhu vane dambudziko rekunwa mvura vanofanira kuwedzera zvimedu zvemichero, magaka, kana mint kuti inakidze.
• Edza kupenya kwemvura yemaminerari kana mvura yakasikwa ine carbonated.
• Edza majusi ane hutano, senge celery, beet, kana karoti muto, pane mvura.

Shuga-Yemahara Inotsiva

Shuga dzinotsiva dziripo, asi hadzisi dzese dzinotariswa utano.

• Vanhu vanofanira kungwarira kushandisa dzimwe nzira dzisina shuga kuti dzibvise shuga.
• Chidzidzo chakawana kuti zero-calorie sweeteners senge aspartame uye sucralose zvakawanikwa zvichiwedzera, kwete kuderera, uremu.
• Stevia uye monk muchero kuburitsa kwakaratidzwa kuve kwakachengeteka uye hakuna mhedzisiro yakaipa.
• Bvunza chiremba wezvekudya kana nutritionist kuti uone utano hwako.

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Chii Chinoitika Kumuviri

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References

Azad, Meghan B et al. "Nonnutritive sweeteners uye cardiometabolic health: ongororo yakarongeka uye meta-kuongorora yezviyedzo zvakadzorwa zvakadzorwa uye vanotarisira zvidzidzo zveboka." CMAJ: Canadian Medical Association jenari = jenari de l'Association medicale canadienne vol. 189,28 (2017): E929-E939. doi:10.1503/cmaj.161390

Bayon, Virginie et al. "Chikwereti chekurara uye kufutisa." Nhoroondo dzemishonga vol. 46,5 (2014): 264-72. doi:10.3109/07853890.2014.931103

DiNicolantonio, James J nevamwe. “Kupindwa muropa neshuga: ichokwadi here? Ongororo yenyaya. " British Journal of sports medicine vol. 52,14 (2018): 910-913. doi:10.1136/bjsports-2017-097971

Franklin, Jane L et al. "Kuwedzera kuratidzwa kune shuga uye / kana caffeine kunogadzira akasiyana maitiro uye neurochemical profiles mu orbitofrontal cortex yemakonzo: Zvinokonzeresa neural function." Proteomics vol. 16,22 (2016): 2894-2910. doi:10.1002/pmic.201600032

Freeman, Clara R et al. "Kukanganisa kweshuga pamuviri, uropi, uye maitiro." Frontiers in bioscience (Landmark edition) vol. 23,12 2255-2266. 1 Jun. 2018, doi:10.2741/4704

www.health.harvard.edu/heart-health/the-sweet-danger-of-sugar