13 mau ala maikaʻi ʻole o ka soda sugary no kou olakino

Anter

• 1. ʻAʻole inu nā mea inu momona iā ʻoe e piha a pili ikaika i ka loaʻa o ke kaupaona
• 2. Hoʻohuli ʻia nā nui o ke kō i momona ma kou ake
• 3. Hoʻonui ka Sugar i ka hōʻuluʻulu momona o ka ʻōpū
• 4. ʻO Sugary Soda Mei ke kumu o ke kūpaʻa ʻana o ka insulin - kahi hiʻohiʻona nui o Metabolic Syndrome
• 5. ʻO nā mea inu kō-ʻono paha ke alakaʻi ʻana i nā papaʻai meaʻai o ke ʻano ʻo Diabetes Type 2
• 6. ʻAʻohe o nā mea pono nui o Soda Sugary
• 7. ʻO Sugar paha ke kumu o ke kūpaʻa ʻana o Leptin
• 8. ʻO Sugary Soda e lilo i mea hoʻopili
• 9. Hiki i nā mea inu Sugary ke hoʻonui i ka pilikia o ka maʻi puʻuwai
• 10. Loaʻa i nā mea inu Soda kahi kiʻekiʻe o ka maʻi ʻaʻai
• 11. ʻO ke kō a me nā waikawa ma Soda kahi pōʻino no ke olakino niho
• 12. Loaʻa i nā mea inu Soda kahi piʻi nui o ka maʻi nui
• 13. Pili ka ʻai ʻana i ka kō i kahi piʻi nui o Dementia
• Ka Laina Lalo

Ke hoʻopau ʻia i ka ʻoi aku, hiki i ke kō kō ke hoʻopili maikaʻi i kou olakino.

Eia nō naʻe, ʻoi aku ka maikaʻi o kekahi mau kumuwaiwai kō ma mua o nā mea ʻē aʻe - a ʻoi aku ka maikaʻi o nā mea inu kō.

Pili kēia i ka soda kō, akā i ka wai momona, nā kope momona loa, a me nā kumu ʻē aʻe o ke kō kō.

Eia nā kumu 13 he maikaʻi ʻole ka soda kō no kou olakino.

1. ʻAʻole inu nā mea inu momona iā ʻoe e piha a pili ikaika i ka loaʻa o ke kaupaona

ʻO ke ʻano maʻamau o ke kō i hoʻohui ʻia - sucrose a i ʻole ke kō kōpaʻa - hoʻolako i nā nui he nui o ka fructose kō maʻalahi.

ʻAʻole hoʻohaʻahaʻa ʻo Fructose i ka wī wī ghrelin a hoʻonāukiuki paha i ka piha ma ke ala like me glucose, ke kō e hana ke ʻeli ʻoe i nā meaʻai starchy (1,).

No laila, ke hoʻopau ʻoe i ke kō kō, hoʻohui pinepine ʻoe ia ma luna o kāu nui o ka loaʻa ʻana o ka calorie - no ka mea ʻaʻole nā ​​mea inu momona e hōʻoluʻolu iā ʻoe (,,).

I hoʻokahi o nā noi ʻana, ʻo ka poʻe i inu i ka soda kō ma ka hoʻohui o kā lākou papaʻai o kēia manawa ua hoʻopau i ka 17% ʻoi aku o nā calorie ma mua o ().

ʻAʻole he mea kupanaha, hōʻike nā noiʻi i ka poʻe i inu i nā mea inu kō a me ka momona i loaʻa mau i ka paona ma mua o ka poʻe ʻaʻole (,,).

I hoʻokahi o nā noi ʻana i nā keiki, ua hoʻopili ʻia kēlā me kēia lawelawe ʻana i nā mea inu kō me ka 60% ka nui o ka nui o ka momona ().

ʻO ka ʻoiaʻiʻo, ʻo nā mea inu momona i waena o nā mea momona loa o ka papaʻai o kēia manawa.

OLELO HOOLAHA Mālama ʻoe i ka ʻai ʻana i ka nui o nā calories inā inu ʻoe i ka soda, ʻoiai ʻaʻole e hōʻoluʻolu ke kō kō. Pili nā mea inu momona me ke kaupaona.

2. Hoʻohuli ʻia nā nui o ke kō i momona ma kou ake

Pākuʻi kō (sucrose) a me kiʻekiʻe-fructose kānana kōkō i haku ʻia i ʻelua mau mole - glucose a me fructose - i nā helu like.

Hiki ke hoʻopili ʻia ka glucose e kēlā me kēia cell i kou kino, ʻoiai ʻo ka fructose hiki ke hoʻopili ʻia e hoʻokahi mea - kou ake ().

ʻO nā mea inu sugary ka ala maʻalahi a maʻamau hoʻi e hoʻopau ai i ka nui o nā fructose.

Ke hoʻopau nui ʻoe, lilo i ke akepaʻa a hoʻohuli i ka fructose i momona ().

Lawe ʻia kekahi o nā momona ma ke ʻano he triglycerides koko, ʻoiai kahi hapa e waiho i loko o kou ake. I ka hala ʻana o ka manawa, hiki i kēia ke kōkua i ka maʻi akepaʻa momona nonalcoholic (13,).

OLELO HOOLAHA ʻO Sucrose a me ka syrup kānana kiʻekiʻe-fructose ma kahi o 50% fructose, kahi hiki ke hoʻopili ʻia e kou ake. Hiki i nā nui ke hāʻawi i ka maʻi akepau momona nonalcoholic.

3. Hoʻonui ka Sugar i ka hōʻuluʻulu momona o ka ʻōpū

Pili ka lawe ʻana i ke kō kiʻekiʻe me ka loaʻa kaupaona.

Ma kahi kikoʻī, hoʻopili ʻia ka fructose i kahi piʻi nui o ka momona weliweli a puni kou ʻōpū a me nā lālā. ʻIke ʻia kēia ʻo ka momona visceral a i ʻole ka momona o ka ʻōpū ().

Hoʻopili ʻia ka momona o ka ʻōpū nui i ka hoʻonui ʻia o ka maʻi diabetes type 2 a me nā maʻi puʻuwai (,).

I hoʻokahi mau hebedoma he 10 mau pule, ua hoʻopau nā kānaka olakino he 32 i nā mea inu momona me ka fructose a i ʻole ka glucose ().

ʻO ka poʻe i hoʻopau i ka glucose i hoʻomāhuahua i ka momona o ka ʻili - ʻaʻole i hoʻopili ʻia i ka maʻi metabolic - ʻoiai ʻo ka poʻe i ʻai i ka fructose ua ʻike i ka hoʻonui ʻana o ka momona o ka ʻōpū.

OLELO HOOLAHA ʻO ka ʻai nui o ka fructose e hōʻiliʻili ai ʻoe i ka momona o ka ʻōpū, kahi ʻano momona o ka momona e pili ana i ka maʻi metabolic.

4. ʻO Sugary Soda Mei ke kumu o ke kūpaʻa ʻana o ka insulin - kahi hiʻohiʻona nui o Metabolic Syndrome

Kipaku ka hormone insulina i ka glucose mai kou kahena koko i loko o kāu mau hunaola.

Akā ke inu ʻoe i ka soda kō, e lilo ai kāu mau pūnaewele i mea maʻalahi a pale ʻole paha i nā hopena o ka insulin.

Ke hiki kēia, pono i kāu pancreas e hana hou i ka insulin e lawe i ka glucose mai kou kahawai - no laila nā pae o ka insulin i loko o kou koko.

ʻIke ʻia kēia ʻano he resistence insulin.

ʻO ke kūpaʻa ʻo Insulin ka mea hoʻohua nui ma hope o ka maʻi metabolic - kahi pōhaku e piʻi ai i ka maʻi diabetes 2 a me nā maʻi puʻuwai ().

Hōʻike nā haʻawina holoholona i ke kumu o ka fructose ke kumu o ke kūpaʻa ʻana o ka insulin a me nā pae insulin kiʻekiʻe kiʻekiʻe (,, 22).

Hoʻokahi o ka noi ʻana i ke olakino, ua ʻike nā kāne ʻōpio i ka lawe kūpono ʻana o ka fructose i ka nui o ke kūpaʻa ʻana o ka insulin i ke ake ().

OLELO HOOLAHA Hiki ke alakaʻi i ka fructose nui i ke kūpaʻa ʻana o ka insulin, ka mea nui ʻole i ka maʻi metabolic.

5. ʻO nā mea inu kō-ʻono paha ke alakaʻi ʻana i nā papaʻai meaʻai o ke ʻano ʻo Diabetes Type 2

ʻO ka maʻi diabetes Type 2 kahi maʻi maʻamau, e hoʻololi ana i nā miliona o ka poʻe ma ka honua holoʻokoʻa.

Hoʻohālikelike ʻia ia e ke kō koko kiʻekiʻe ma muli o ke kūpaʻa ʻana o ka insulin a hemahema paha.

Ma muli o ke alakaʻi ʻana o ka fructose nui i ke kūpaʻa ʻana o ka insulin, he mea kupanaha ʻole ka hoʻopili ʻana o nā noiʻi he nui i ka ʻai soda i ka maʻi diabetes 2.

ʻO ka ʻoiaʻiʻo, ʻo ka inu liʻiliʻi ʻana o ka soda sugary i kēlā me kēia lā i pili mau i ka hoʻonui ʻia o ka maʻi diabetes type 2,,,).

Ua hōʻike ʻia kahi noiʻi hou, i nānā i ka ʻai kō a me ka maʻi kō ma 175 mau ʻāina, i hōʻike ʻia no kēlā me kēia 150 kalina o ke kō i kēlā lā i kēia lā - e pili ana i 1 kē kēkahi soda - ua hoʻonui ʻia ka makaʻu o ka maʻi ʻaʻano 2 e 1.1% ().

E hoʻokau i kēlā i ke kuanaʻike, inā hoʻohui ka lehulehu holoʻokoʻa o ʻAmelika Hui Pū ʻIa i hoʻokahi kēpau kopa i kā lākou papaʻai o kēlā me kēia lā, 3.6 miliona mau kānaka i loaʻa i ka maʻi diabetes type 2.

OLELO HOOLAHA ʻO kahi hui nui o nā loulou hōʻike i hoʻohui ʻia i ka ʻai kō - ʻoi aku hoʻi mai nā mea inu kō - i ka maʻi diabetes 2.

6. ʻAʻohe o nā mea pono nui o Soda Sugary

ʻAʻohe o nā meaola nui pono ka soda sugary - ʻaʻohe wikamina, ʻaʻohe minelala, a ʻaʻohe fiber.

ʻAʻole ia e hoʻohui i kāu papaʻai koe wale nō ka nui o nā kō i hoʻohui ʻia a me nā calorie kūpono ʻole.

OLELO HOOLAHA ʻAʻohe i loko o nā soba sugary i nā mea pono pono ʻole, ke hāʻawi wale nei i ke kō a me nā calorie.

7. ʻO Sugar paha ke kumu o ke kūpaʻa ʻana o Leptin

ʻO Leptin kahi hōmona i hana ʻia e nā momona momona o kou kino. Hoʻoponopono ia i ka helu o nā calorie āu e ʻai ai a puhi ai (,,).

Hoʻololi nā pae o ka Leptin i ka pane i ka wī a me ka momona nui, no laila kapa pinepine ʻia ka piha a i ʻole ka wī wī.

Ke kūpaʻa nei i nā hopena o kēia hōmona - i kapa ʻia he leptin resistence - ke manaʻo ʻia nei i waena o nā alakaʻi o ka loaʻa momona i nā kānaka (32,).

ʻO ka ʻoiaʻiʻo, hoʻopili ka noiʻi holoholona i ka lawe ʻana i ka fructose i ka pale ʻana o leptin.

I hoʻokahi o nā noi ʻana, ua pale ka ʻiole ma hope o ka hānai ʻia ʻana o nā fructose he nui. ʻO ka mea kupaianaha, i ko lākou hoʻi ʻana i ka papaʻai kō ʻole, nalowale ke kūʻē leptin (,).

ʻLelo ʻia, pono ka ʻike kanaka.

OLELO HOOLAHA Hōʻike nā hoʻokolohua holoholona e hiki i ka papaʻai fructose kiʻekiʻe ke hoʻokau i ka pale leptin. Hiki i ka hoʻopau ʻana i ka fructose ke hoʻololi i ka pilikia.

8. ʻO Sugary Soda e lilo i mea hoʻopili

Hiki paha i ka soda kō kekahi mea hoʻowili.

I nāʻiole, hiki i ka binging kō ke hoʻokuʻu i ka dopamine i ka lolo, e hāʻawi ana i kahi ʻano leʻaleʻa (36).

Loaʻa paha ka hopena o ka Binging ma ke kō i kekahi mau kānaka, ʻoiai paʻakikī kou lolo e ʻimi i nā hana e hoʻokuʻu i ka dopamine.

ʻO ka ʻoiaʻiʻo, hōʻike nā noiʻi he nui i ke kō - a me nā meaʻai ʻole i hana ʻia i ka lehulehu - e hoʻopili i kou lolo e like me nā lāʻau paʻakikī ().

No nā poʻe i makemake mua ʻia i ka hoʻāhewa, hiki i ke kō ke kumu i ka lawena ʻimi ʻana i ka uku i ʻike ʻia ʻo ka meaʻai.

Hōʻike nā noiʻi i nāʻiole e hiki i ke kō ke lilo i mea addictive (,,).

ʻOiai ʻoi aku ka paʻakikī o ka hōʻoia ʻana i nā kānaka, he nui ka poʻe e ʻai i nā mea inu kō ma ke ʻano maʻamau no nā mea hōʻalo, nā mea hoʻomāinoino.

OLELO HOOLAHA Loaʻa nā hopena ikaika i nā mea inu Sugary ma ka ʻōnaehana uku o kou lolo, ka mea e alakaʻi ai i ka hoʻōla.

9. Hiki i nā mea inu Sugary ke hoʻonui i ka pilikia o ka maʻi puʻuwai

Ua hoʻopili lōʻihi ʻia ke kō ʻana i ka maʻi maʻi puʻuwai (,).

Ua hoʻokūpaʻa maikaʻi ʻia e hoʻonui nā mea inu kō i nā mea kūpilikiʻi no ka maʻi puʻuwai, me ke kō kiʻekiʻe o ke kō, nā triglyceride o ke koko, a me nā liʻiliʻi liʻiliʻi LDL (,).

Nānā nā noiʻi kanaka hou i kahi hui ikaika ma waena o ka lawe kō a me ka maʻi maʻi puʻuwai i nā lāhui āpau (,,,,,).

Hoʻokahi 20 makahiki i hoʻopaʻa ʻia ma 40,000 mau kāne i loaʻa i ka poʻe i inu i 1 inu kō i kēlā me kēia lā i loaʻa ka 20% ʻoi aku ka nui o ka loaʻa ʻana - a i ʻole make paha - kahi puʻuwai puʻuwai, i hoʻohālikelike ʻia me nā kāne ʻaʻole ʻai pinepine i nā mea inu momona ().

OLELO HOOLAHA Ua hoʻoholo nā noiʻi he nui i kahi loulou ikaika ma waena o nā mea inu kō a me ka pilikia o ka maʻi puʻuwai.

10. Loaʻa i nā mea inu Soda kahi kiʻekiʻe o ka maʻi ʻaʻai

Hele lima pū ka maʻi ʻaʻai me nā maʻi maʻi ʻē aʻe e like me ka momona, ʻano diabetes 2, a me nā maʻi puʻuwai.

No kēia kumu, he mea kupanaha ka ʻike ʻana e pili pinepine nā mea inu kō me ka hoʻonui ʻia o ka maʻi ʻaʻai.

Hoʻokahi noiʻi ma luna o 60,000 mau mākua i ʻike i kēlā mau mea i inu i 2 a ʻoi aku paha o nā soma kō ma kēlā me kēia pule he 87% ʻoi aku ka nui o ka ulu ʻana i ka maʻi ʻaʻai pancreatic ma mua o ka poʻe inu ʻole i ka soda ().

ʻO kahi noi ʻē aʻe e pili ana i ka maʻi ʻaʻai pancreatic i loaʻa kahi loulou ikaika i nā wahine - akā ʻaʻole nā ​​kāne ().

ʻO nā wahine postmenopausal e inu i ka nui o ka soda momona i ʻoi aku ka nui o ka makaʻu no ka maʻi ʻaʻai endometrial, a i ʻole ke kanesa o ka pale o loko o ka kōpū ().

ʻO ka mea hou aku, pili ka lawe ʻana i nā mea inu kō-ʻono i ka hoʻi hou ʻana o ka maʻi ʻaʻai a me ka make i nā mea maʻi me ka maʻi ʻaʻai kala ().

OLELO HOOLAHA Hōʻike nā noiʻi nūhou i ka hoʻopili ʻia ʻana o nā mea inu kō a me ka momona o ka maʻi ʻaʻai.

11. ʻO ke kō a me nā waikawa ma Soda kahi pōʻino no ke olakino niho

He mea kaulana ia he maikaʻi ʻole ka soda kō no kou mau niho.

Loaʻa i ka soda nā waikawa e like me ka waikawa phosphoric a me ka waikawa kalapona.

Hoʻokumu kēia mau waikawa i kahi wahi waikawa kiʻekiʻe i kou waha, kahi mea e hōʻino ai kou mau niho i ka pala.

ʻOiai ʻo nā waikawa i ka soda hiki iā lākou ke hōʻino, ʻo ia ka hui pū me ke kō e hana i ka soda i mea ʻino loa (,).

Hāʻawi ke kō i ka ikehu digestible maʻalahi no nā bacteria maikaʻi ʻole i kou waha. ʻO kēia, hui pū ʻia me nā waikawa, hoʻopōʻino i ke olakino niho ma ka manawa (,).

OLELO HOOLAHA Hoʻokumu nā waikawa i ka soda i kahi waikawa i loko o kou waha, ʻoiai ke kō i ke kō i nā koʻohune ʻino e noho ana ma laila. Hiki i kēia ke loaʻa nā hopena maikaʻi ʻole i ke olakino niho.

12. Loaʻa i nā mea inu Soda kahi piʻi nui o ka maʻi nui

ʻO Gout kahi maʻi olakino e hōʻike ʻia e ka mumū a me ka ʻeha o kou mau hono, ʻoi aku i kou manamana wāwae nui.

Hana ʻia ka gout ke loaʻa nā pae kiʻekiʻe o ka uric acid i ke koko i crystallized ().

ʻO Fructose ka pākīpika nui i ʻike ʻia e hoʻonui i nā kiʻekiʻe o ka uric acid ().

ʻO ka hopena, ua hoʻoholo ka nui o nā noiʻi nānā nui i nā loulou ikaika ma waena o nā mea inu kō a me ka gout.

Eia kekahi, ʻo nā hoʻopaʻa loihi e hoʻopaʻa i ka soda sugary i kahi 75% hoʻonui i ka makaʻu o ka maʻi gout i nā wahine a aneane he 50% hoʻonui i ka makaʻu i nā kāne (,,).

OLELO HOOLAHA ʻO ka poʻe e iho pinepine i nā mea inu kō e ʻike ʻia ka hoʻonui ʻia o ka maʻi gout.

13. Pili ka ʻai ʻana i ka kō i kahi piʻi nui o Dementia

ʻO Dementia kahi manawa hui no ka hōʻole ʻana i ka hana o ka lolo i nā mākua makua. ʻO ka maʻi maʻamau ka maʻi maʻamau ʻo Alzheimer.

Hōʻike ka noiʻi e pili nui ana ka hoʻonui ʻana o ke kō kō i ka hoʻonui ʻia o ka makaʻu o ka dementia (, 65).

I nā huaʻōlelo ʻē aʻe, ʻo ke kiʻekiʻe o kou kō kō, ʻo ka kiʻekiʻe o kou makaʻu o ka dementia.

Ma muli o ke inu ʻana o nā mea inu kō a ʻono hoʻi i nā kōkō wikiwiki i ke kō kō, kūpono ia e hoʻonui ai lākou i kou makaʻu o ka dementia.

Hoʻomaopopo nā haʻawina Rodent i nā nui o nā mea inu kō e hiki ke hoʻopōʻino i ka hoʻomanaʻo ʻana a me nā hiki i ka hoʻoholo ʻana (65).

OLELO HOOLAHA Hōʻike kekahi mau noiʻi i ke kiʻekiʻe o ke kō i ke kō e hoʻāla i kou makaʻi i ka dementia.

Ka Laina Lalo

ʻO ka inu ʻana i nā mea inu kō-nui loa - e like me ka soda - hiki ke loaʻa nā hopena maikaʻi ʻole i kou olakino.

Kūpono kēia mau mea mai ka hoʻonui ʻana o ka pala o ka niho i kahi kiʻekiʻe o ka maʻi puʻuwai a me nā maʻi metabolic e like me ka maʻi diabetes 2.

ʻO ka ʻai mau ʻana o ka soda kō kekahi mea kūpilikiʻi kūlike ʻole no ka loaʻa ʻana o ke kaumaha a me ka momona.

Inā makemake ʻoe e lilo i ke kaupaona, pale i ka maʻi maʻi, a ola lōʻihi, e noʻonoʻo e kaupalena i kāu lawe ʻana i nā mea inu momona.