Wannan Ciki ne Akan Cocktails, Cookies, da ƙari

Wadatacce

• Barasa
• Sugar
• Carbs mai ladabi
• Cikakkun Fats da Trans Fats
• Bita don

Cocktails, cupcakes, m dankalin turawa kwakwalwan kwamfuta, babban m cheeseburger. Waɗannan abubuwan duk suna ɗanɗano kyakkyawa yayin da suke wucewa ta bakin ku, amma menene zai faru bayan sun hau kan hanya? Ira Breite, MD, wani farfesa a fannin ilimin gastroenterology a Cibiyar Kiwon Lafiya ta NYU Langone ya ce "Komai abin da kuka haɗiye, hanyoyin sun kasance iri ɗaya ne: wuce bututun abinci, ta cikin esophagus, da kuma cikin cikin ku," in ji Ira Breite, MD. "Amma akwai bambance-bambance game da yadda takamaiman abubuwan gina jiki kamar sunadaran sunadarai, carbohydrates, da fats suke sha," in ji shi.

Ga abin da ke faruwa lokacin da wasu abubuwan jin daɗin laifi da kuka fi so suka bugi cikin ku, da kuma yadda za ku ɗauki mafi koshin lafiya:

Barasa

Ba kamar kawai game da duk abin da kuke hadiyewa ba, ainihin ciki yana sha giya (ciki yana aiki azaman ɗakin jira ga duk abin da kuke ci; babu abin da ake sarrafawa da sha har sai bayan ya isa ƙaramin hanji). Da zarar wannan gilashin vino-ko margarita-ya bugi cikinku, duk wani abincin da ke can a wannan lokacin yana jinkirta shaye-shayen barasa a cikin jini, wanda shine dalilin da yasa kuke jin woozier da sauri idan kuna sha akan komai a ciki. Mafi girman yawan barasa da hadaddiyar giyar ta ƙunsa, tsawon lokacin yana cikin tsarin ku da mai shaye -shayen da kuke ji. Kuma idan kun kasance mace (ko kuna kan siriri), tsawon lokacin yana ɗaukar jikin ku don sarrafa barasa.

Hanyar Lafiya: Daidaitawa-da jinkirin amfani- shine maɓalli. Duk da yake gaba ɗaya yana da kyau a sha tare da abinci a cikin tsarin ku, ba zai sa ku ƙara buguwa ba, in ji Dokta Breite. "Ku sha ƙasa ko ku sha don haka jikinku yana da lokacin da zai daidaita shi. Idan kuka saukar da harbi biyar da burodi tare da shi, da gaske za ku bugu da cike da carbohydrates," in ji shi.

Sugar

Suga a cikin dukkan nau'ikan sa, ban da kayan zaki na wucin gadi, yana da tasiri kai tsaye akan ƙarfin ku da ƙarfin ku. Duk sukari ana canza shi zuwa glucose da fructose, wanda ke shiga cikin ƙananan hanji cikin jini. Jikin ku yana amfani da shi azaman tushen mai mai sauƙi da sauri, amma yana ƙarewa da sauri (saboda haka sanannen "hadarin sukari").

Hanyar Lafiya: Sugar ne, da kyau, mai dadi, kuma wannan ya sa ya zama muhimmin ɓangare na wasu abubuwa masu dadi a duniya: kukis na cakulan cakulan na gida, crème brulee, cakulan komai. Amma kuma duk adadin kuzari ne marasa amfani, kuma sai dai idan kun kasance fitaccen ɗan wasa, wataƙila ba za ku ƙone duk waɗancan kalori marasa amfani ba, don haka ba kwa buƙatar ƙari daga yawan amfani da sukari. Yi hankali don ɓoyayyun hanyoyin da ba sa amfani da duk wani fa'ida mai daɗi: shaye-shaye na wasanni, soda, abin ɓoye na gummy a kan teburin abokan aikin ku da kuke ci saboda kun gaji.

Carbs mai ladabi

Carbobin da aka tace kamar farar shinkafa, taliya, da gari, an cire kayansu masu lafiya; Misali, farar shinkafa ta kasance shinkafa mai launin ruwan kasa kafin ta cire kayanta masu wadataccen fiber. Don haka ba kawai ƙarancin carbs mai ƙarancin abinci mai gina jiki ba, jiki yana canza su cikin sauri zuwa sukari kuma yana iya haɓaka matakan sukari na jini. Lokacin da waɗannan matakan suka yi yawa, jikin ku yana amfani da sukari maimakon kantunan mai don haɓaka kuzari nan take. Za ku sake jin yunwa da sauri bayan ingantaccen abincin carb mai nauyi (dalilin da yasa kuke shirye ku sake cin abinci sa'a guda bayan babban faranti na pancakes), da jikin ku baya amfani da shagunan mai don kuzari, wanda shine abin da kuke so.

Hanyar Lafiya: Haka ne, burodi mai kauri abu ne mai ban mamaki, kamar pancakes, kuma wani lokacin farar shinkafa da naman sa da broccoli ne kawai za su yi. Duk da haka, yi ƙoƙarin samun yawancin carbs na yau da kullun daga jinkirin ƙonawa, tushen hadaddun kamar wake, 'ya'yan itatuwa da kayan marmari, da hatsi gabaɗaya. Ta haka za ku sami wuri don splurge lokaci-lokaci.

Cikakkun Fats da Trans Fats

Abincin mai-mai-yawa daga tushen dabbobi kamar marbled steak, cuku, da man shanu, ko fatsin trans na wucin gadi (galibi ana amfani da shi don kiyaye kukis da kwakwalwan kwamfuta daga lalacewa bayan dogon lokaci akan ɗakunan ajiya) suna nuna hali (mara kyau) ta hanyoyi biyu: A cikin ɗan gajeren lokaci na iya haifar da lamuran narkewa kamar maƙarƙashiya ko ma gudawa. Na dogon lokaci, suna haɓaka matakan mummunan (LDL) cholesterol, wanda zai iya haifar da tsayayyen arteries da haɗarin haɗarin bugun zuciya ko bugun jini. Fats ɗin sun zama mafiya laifi mafi muni tunda ba wai kawai suna haɓaka mummunan cholesterol ba, amma a zahiri suna lalata irin mai kyau (HDL).

Hanyar Lafiya: Abin farin ciki, trans fats suna ƙarƙashin wuta, kuma masana'antun da yawa sun cire su daga samfuran su. Don haka lokacin da kuke siyan kayan abinci da aka tattara, karanta tambarin kuma tabbatar da cewa akwai ƴan sinadaran da zai yiwu. Fita don ƙoshin nama kuma ku sa cuku ya zama mai jujjuyawa maimakon ɓangaren abincin ku na yau da kullun. Ku tafi don kyawawan abubuwa a ƙarshen mako; ƙaramin yanki na wani abu na Faransanci da na lalata, ko kuma mai kyau Parmesan maimakon yin odar cuku Amurka a kan gurasar cin abincin rana ba bisa al'ada ba.

Bita don