Zilipo zonse za shuga zoyera nthawi zambiri zimagawidwa muzinthu zopanga ndi zachilengedwe. Kukonzekera koyamba kumapangidwa kuchokera ku mankhwala osiyanasiyana, chachiwiri - kuchokera pazinthu zachilengedwe.
Kusiyana kwakukulu pakati pa zotsekemera ndi mphamvu zawo. Mu zowonjezera zowonjezera, zomwe nthawi zambiri zimakhala zokhala ndi zopatsa mphamvu, zimachotsedwa kwathunthu mthupi. Zachilengedwe zimatenga nawo mbali mu kagayidwe kachakudya, khalani ndi magawo osiyanasiyana a zopatsa mphamvu.
Nthawi yomweyo, zinthu zachilengedwe zimasanduka shuga wabwino, musapangitse kuti insulini itulutsidwe mwachangu kulowa m'magazi. Zolocha zina zofunika za shuga woyengedwa zimatha kukhala zotsekemera kuposa shuga, zomwe zimapangitsa kuti azigwiritsa ntchito pang'ono. Chotsatira ndi gulu la okoma.
Pangani
Izi zotsekemera zimapezeka mu uchi wambiri, masamba ndi zipatso zina. Poyerekeza ndi shuga, kutsekemera kwa fructose kumakhala kokwanira 1.2-1.8 nthawi, ndipo zopatsa mphamvu zimakhala pafupifupi zofanana. Chifukwa cha kutsekemera kwa wogwirizira, muyenera kutenga zochepa poyerekeza ndi shuga woyengeka.
Pazocheperako, fructose atha kukhalapo mukudya kwa odwala matenda ashuga, popeza ali ndi index yotsika ya glycemic ya mfundo 19. Mankhwalawa samatulutsa glycemia, kukulitsa zizindikiro za matenda ashuga.
Nthawi zambiri mumamva kuti fructose imayambitsa kulemera. Kafukufuku akuwonetsa kuti zotsekemera zimalowetsa mafuta ena onse, koma kulemera ndi kuchuluka kwa triglycerides sikukhudzanso. Kuledzera kwa mitundu yambiri ya fructose, shuga kapena michere yopanda kanthu kumapangitsa kuchuluka kwamphamvu kwa lipids m'chiwindi. Kuchuluka kwa fructose kumachepetsa kukana kwa insulin ya mahomoni.
Munthu wodwala matenda ashuga amaloledwa kudya zosaposa 30-45 magalamu a zotsekemera patsiku, kwinaku akuwona zolimbitsa thupi. Ubwino wa fructose mu kuvulaza kwathunthu thanzi, ndi:
- oyenera odwala azaka zilizonse;
- imatsimikiza kukoma kwa zinthu;
- sizimayambitsa zotsatira zoyipa.
Kuthekera m'malo mwa fructose woyengedwa kuyenera kufotokozedwa ndi wodwala matenda ashuga aliyense.
Kwa odwala ena omwe ali ndi vuto la metabolism wa carbohydrate, endocrinologist amalangizanso njira zina zokoma.
Sorbitol, Erythritol
Chinanso chachikulu mwachilengedwe komanso chotetezeka cha shuga Woyera ndi sorbitol. Zimapezeka kuchokera phulusa lamapiri, maapulo, ma apricots ndi mitundu ina ya zipatso. Sorbitol si chakudya, zimapangidwa ndi ma hexatomic alcohols. Kuti chinthucho chitha kumezedwa bwino, insulin siyofunikira.
Lokoma ndiwotsekirapo kuposa shuga loyera; zopatsa mphamvu za makalogalamuwa ndi ma kilogalamu 2.4 pa gramu iliyonse. Masana, wodwala wa shuga amaloledwa kudya shuga wambiri 15 g, kuchuluka kwake ndi 40 g.
Erythritol ipindulanso. Kukula kwazomwe wagulazo kumachitika m'thupi chifukwa chodwala. Ma kristalo otsekemera amasungunuka kwambiri m'madzi, osanunkhira bwino komanso amawoneka ngati shuga.
Kodi zinthu zazikuluzikulu za erythritol ndi ziti:
- zopatsa mphamvu zamagulu azakudya ndizochepa, zofanana ndi zero;
- zinthu sizipangitsa kukula kwa caries;
- ponena za kutsekemera, zimakhala pafupifupi 70% okoma kuposa shuga woyengeka.
Izi zimasiyanitsa bwino ndi sorbitol, yomwe imakhala ndi zotsatira zosayenera. Erythritol imakhala yolumikizidwa kwambiri ndi stevia, chifukwa imathandizira kusintha kwamtundu wa uchi wa uchi.
Stevia
Stevia adalowa m'malo abwino kwambiri a shuga, amalimbikitsidwa kuti azigwiritsidwa ntchito ndi zakudya za Ducane, zimathandiza kuti muchepetse thupi. M'malo mwa shuga simumaopa kuyatsidwa ndi kutentha kwambiri; mukatentha, sikutaya katundu wake wokoma ndi kutsekemera.
Kupsinjika kumakhala koyipa kwa stevioside, koma opanga odalirika aphunzira kuthana ndi izi. Mulingo wovomerezeka wa tsiku ndi tsiku ndi 4 mg wa kilogalamu ya shuga.
Mndandanda wa glycemic wa stevia ndi zero, chifukwa chake, kuyamwa kwa udzu wa uchi ndikothandiza ndikuphwanya chakudya cha metabolism. Palibe chidziwitso chokhudza kuphatikiza kwa shuga wogwirizira wa shuga, popeza palibe zotsutsana zomwe zingagwiritsidwe ntchito, kupatula kusalolera kwa munthu payekha.
Madokotala achilendo amatcha ma contraindication chifukwa chotenga nthawi ya pakati komanso yoyamwitsa.
Ndikofunikira kudziwa kuti kugwiritsa ntchito stevia ndizoletsedwa pamodzi ndi mankhwala angapo. Pakati pawo, muyenera kutchula:
- mapiritsi ochepetsa shuga;
- mankhwala oopsa;
- mankhwala kusintha lithiamu.
Zimachitika kuti stevioside imakhala chifukwa cha zovuta zosakonzekera, imatha kukhala mutu, kusamva bwino kwa minofu, chizungulire.
Sucralose, Aspartame
Supralose ndiye chitukuko chatsopano kwambiri, chimawerengedwa kuti ndi chimodzi mwa zotsekemera kwambiri. Kulawa, chakudya chowonjezera chimakhala chokoma kwambiri kuposa shuga wowonjezera, pomwe ilibe zopatsa mphamvu, ndipo sizingakhudze mulingo wa glycemia.
Ubwino waukulu wa sucralose ndi kukoma komwe kumafanana kwambiri ndi kukoma kwa shuga wokhazikika. Zowonjezera zimagwiritsidwa ntchito kuphika, zimatha kuwotha kapena kuzizira. Katunduyu ndi wa premium, wadutsa mayeso ambiri pa nyama ndi anthu, amayi oyembekezera.
Wotsekemera amavomerezedwa kuti agwiritsidwe ntchito ndi mabungwe onse azaumoyo padziko lonse lapansi, gawo lovomerezeka tsiku lililonse ndi 15 mg / kg pa thupi. Thupi limakhazikika pafupifupi 15%, patapita tsiku lathunthu lomwe limatuluka m'thupi.
Osatinso shuga wopangidwa wotchuka kwambiri ndiaspartame, ndi:
- 200 nthawi yokoma kuposa shuga;
- ali ndi zochepa zopatsa mphamvu;
- mulibe kununkhira kwina.
Pali mikangano yambiri yokhudza chitetezo cha malonda, monga momwe ndemanga imasonyezera, anthu ena omwe amadwala matendawa amathanso kugwiritsa ntchito mankhwala osokoneza bongo. Komabe, zonena zoyipa za chinthucho sizomveka.
Chokhacho chomwe muyenera kuchita mantha ndi Kutentha kwa wogwirizira ndi kuwira, chifukwa kutentha kwambiri kumawola, kutaya kukoma.
Pazolembera zowonjezera nthawi zonse zisonyezani kuchuluka komwe kumatsimikiziridwa komwe kumatha kudya masana.
Isomalt
Odwala omwe ali ndi matenda ashuga komanso anthu athanzi omwe akufuna kuti achepetse thupi ayenera kusinthira mankhwala oyengedwa ndi isomalt. Chakudya chowonjezera chimakhudzanso cholesterol ndi dongosolo logaya chakudya.
Pa mashelufu ndi mankhwala osokoneza bongo mutha kuwona isomalt yachilengedwe kapena yopanga. Komanso, malonda ali ndi kusiyana kwamagawo, kulawa kwambiri. Ubwino wa odwala matenda ashuga ndikuti isomalt imapangidwa kuchokera ku sucrose.
Zizindikiro za glycemia ndi kugwiritsidwa ntchito pafupipafupi kwa shuga yoyera sikusintha, chifukwa zimatengeka m'magazi m'malo mwake pang'onopang'ono. Izi zimathandizira kuwunika kwakukulu kwa odwala ndi asing'anga. Kupatula kungokhala osagwirizana ndi mlingo womwe dokotala wakhazikitsa.
Ngati mugwiritsa ntchito chinthucho mwangwiro, kuchuluka kwake kumawerengeredwa mosamala pa gramu iliyonse. Mwapadera ndizosatheka kuwonjezera mlingo, komanso kuti muchepetse. Pokhapokha ngati izi zakwaniritsidwa pomwe ndipamene mungapeze phindu lalikulu.
Zakudya zamafuta zomwe zimapezeka mu zotsekemera sizimakhudzidwa ndi matumbo; zimachotsedwa kwathunthu kuchokera mthupi la wodwalayo limodzi ndi mkodzo.
Saccharin, Cyclamate, Acesulfame K
Saccharin imakhala ndi zowawa pambuyo pabwino; Anthu odwala matenda ashuga amaloledwa kudya zosaposa 5 mg / kg za saccharin. Zonse zidziwitso zodabwitsazi zokhudzana ndi shuga wogwirizira zidatha, zidatengera zoyesa zomwe zidachitika mkati mwa zaka zapitazi pa makoswe a labotale.
Pamaziko a saccharin, sucracite ya sweetener imapangidwa. Mlingo wawukulu wa saccharin ndi woipa. Chifukwa chake, wodwala matenda ashuga amayenera kuyang'anira zomwe amadya.
Chemodium sodium cyclamate ilinso wopanda zopatsa mphamvu, kutsekemera ndikokwera kwambiri kuposa 30 shuga. Mankhwalawa amatha kugwiritsidwa ntchito kuphika, pafupifupi 11 mg pa kilogalamu ya kulemera kwa shuga. Cyclamate nthawi zambiri imaphatikizidwa ndi saccharin, yomwe imapangitsa kuti chakudya chizikhala bwino.
Wophatikiza wina wopanga, Acesulfame K, amakhala wokoma kwambiri kuposa shuga, samamwa thupi, amatulutsidwa limodzi ndi mkodzo osasinthika. Analogue ya shuga imaloledwa kutentha, kuphika chakudya nacho, ndi kashiamu wotsika. Ndi bwino kudya 15 mg pa kg iliyonse ya odwala tsiku lililonse.
Sladis, Fitparad
Pamsika wam'nyumba, wogwirizira kuchokera ku malonda a Sladys adakhala chinthu chodziwika bwino, chakhala chotchuka pakati pa anthu odwala matenda ashuga chifukwa cha zabwino zingapo.
Kugwiritsa ntchito ma Sladys pafupipafupi m'malo mwa shuga kumalimbitsa chitetezo cha mthupi, kumathandizira kugwira ntchito kokwanira kwa chiwindi ndi impso. Ili ndi mchere wambiri, mavitamini. Wotsekemera nthawi zambiri amathandiza wodwala matenda ashuga kuchepetsa kuchuluka kwa insulini yofunikira ya mahomoni, mankhwala ena polimbana ndi matendawa, hyperglycemia, kapamba.
Ubwino wopindulitsa kwambiri ndi zinthu zochepa zopatsa mphamvu, zomwe zimagwiritsidwa ntchito nthawi yayitali, kuchuluka kwa glucose sikukwera, thanzi la wodwalayo silikuipiraipira. Ubwino wazakudya zopatsa thanzi ndi mtengo wosangalatsa, popeza malonda amapangidwa ku Russia.
Pamtengo wokwera mtengo, wokoma siwotsika mtengo kuposa anzawo akunja. Mndandanda wa mankhwala a gululi, Sladis ndi amene akutsogolera, Fitparad yekha ndi omwe amapikisana nawo.
Fitparad sweetener imagulitsidwanso ku malo ogulitsa mankhwala; imasakanikirana ndi mitundu ingapo ya shuga. Zomwe akuphatikizidwazo zikuphatikiza:
- mafupa am'mimba;
- sucralose;
- stevioside;
- rosehip Tingafinye.
Zakudya zowonjezereka zimavomerezedwa ndi thupi, kokha mwa odwala ena pamakhala zovuta zomwe sizimayesedwa. Mwachitsanzo, zotupa pakhungu, migraines, kutupa, kudzimbidwa, kutsegula m'mimba, ndi kuphwanya kwamkodzo kwamkati nthawi zina zimadziwika.
Zizindikiro zomwe zimatchulidwa zimatha kungobwera kuchokera pakugwiritsira ntchito mankhwala opatsirana, koma izi ndizosowa kuposa zabwinobwino. Pazonse, Fitparad ndiyothandiza, sivulaza, imakhutitsa thupi ndi mavitamini ndikuthandizira kukhala ndi shuga pamlingo wovomerezeka.
Mtengo wa zopatsa thanzi ndi ma kilocalori atatu pama gramu zana aliwonse azinthu zomwe zimatsika kangapo kuposa shuga yoyera.
Phindu kapena kuvulaza?
Kuchokera pazonse zomwe tangonazi, titha kunena kuti masiku ano shuga omwe ali ndi shuga wapamwamba kwambiri sakhala owopsa, monga momwe nthawi zina zimawonekera. Mwachidziwikire, zolemba zokhudzana ndi zowopsa za zowonjezera zamagulu mgululi zimachokera pazidziwitso zosatsimikizika komanso chiwerengero chokwanira cha sayansi.
Ubwino wogwiritsa ntchito zokometsera zingapo wafotokozedwa mobwerezabwereza m'mabuku azachipatala. Chithandizo chachikulu mukamagwiritsa ntchito chilichonse cholowa m'malo ndikutsatira milingo yomwe mwalimbikitsa.
Mdziko lathu komanso madera a Union wakale, kugwiritsa ntchito ma shuga m'malo mwa shuga ndikotsika kuposa kumaiko ena. Odwala ambiri amangokhala ndi mantha kuti amve zovuta zonse pazowonjezera, zomwe kulibe.
Mutha kugula mapilitsi kapena phokoso la mankhwala otsekemera m'masitolo, m'madipatimenti akuluakulu a matenda ashuga, intaneti. Izi sizikutanthauza kuti kusankha kwazinthu zotere ndi kwakukulu, koma wodwala matenda ashuga nthawi zonse amapeza yekha njira yabwino.
M'malo mwa shuga afotokozedwera mu kanema munkhaniyi.
