Kafukufuku wambiri watsimikizira zovuta zoyipa za shuga woyengedwa m'thupi la munthu. Mchere woyera umavulaza chifukwa umakhala ndi chakudya chamagulu ambiri, zomwe zimapangitsa kuti azikhala ndi kulemera kwakukulu.
Kuphatikiza apo, kutsekemera uku kumathandizira kuti pakhale matenda osiyanasiyana. Choyeretsedwacho chimapangitsa kuti mtima uziyenda bwino komanso kuti magazi asatayike, chimasokoneza kagayidwe kazakudya, chimafooketsa chitetezo cha m'thupi komanso chimapangitsa kugaya chakudya.
Madokotala amalimbikitsa kuti anthu onse asiye zonse zomwe amayengereza kapena osachepera kudya. Chifukwa chake, iwo omwe amatsatira mfundo zachakudya zoyenera, amafunsa funso: momwe asinthira shuga pakuphika?
Zoyimira shuga zosapanga
Zomera zotsekemera zimaphatikizapo aspartame, saccharin ndi sucralose. Ubwino wa mankhwalawa ndikuti amapezeka komanso amakhala ndi zopatsa mphamvu zochepa.
Kuphatikiza apo, zotsekemera zochita kupanga ndizokoma nthawi zambiri kuposa shuga woyengedwa, koma sizowonjezera voliyumu pakuphika. Choipa cha cholowa m'malo ndichoti amakhala ndi kukoma kocheperako. Ngati ziwonjezeredwa ku pastry ya pastry, ndiye kuti sizingakhale zopanda pake komanso zonyoza.
Komanso, malonda sadzapanga makeke ndi mkatewo ndikuwonekeranso mopepuka. Chifukwa chake, ma confectioners amalimbikitsa pokonzekera maswiti kusakaniza zopanga zotsekemera ndi shuga wokhazikika mu gawo limodzi.
Zambiri za zotsekemera zotchuka kwambiri:
- Aspartame. Cholocha chowopsa kwambiri chopangira, ngakhale mankhwala alibe ma calories ndipo samakulitsa kuchuluka kwa shuga m'magazi. Komabe, E951 imakhala yoyipa kwa akulu ndi ana, chifukwa imachulukitsa chiopsezo cha matenda a shuga ndi khansa.
- Saccharin. Mpaka mpaka mapiritsi 4 akhoza kudyedwa patsiku. Pa maphunziro oyesera, zidapezeka kuti izi zowonjezera zakudya zimabweretsa mawonekedwe a zotupa.
- Supralose. Watsopano komanso wapamwamba kwambiri zotsekemera zotsekemera, zomwe zimalola kuti zigwiritsidwe ntchito mwachangu kuphika. Kuphatikiza apo, kafukufuku wambiri watsimikizira kuti mankhwalawo si oopsa komanso osokoneza bongo.
Zakudya zamchere
Okometsetsa kwambiri kwambiri m'gulu lino ndi erythritol ndi xylitol. Omwe ali ndi mankhwala ochepa owonjezera, samayambitsa hyperglycemia, chifukwa chake, odwala matenda ashuga saloledwa.
Mashuga a shuga amatha kuwonjezeredwa ku makeke. Samalira, sasintha kukoma kwa mchere, komanso kuwapatsa voliyumu.
Zoyipa za zotsekemera izi ndizogwiritsa ntchito kwambiri. Ndipo kugwiritsa ntchito mankhwala osokoneza bongo molakwika kumathetsa ntchito m'mimba.
Chimodzi mwa zotsekemera zowononga kwambiri ndi chimanga xylitol. Opanga amalemba kuti izi ndi zachilengedwe.
Koma kwenikweni, index ya glycemic ya xylitol ndiyokwera kwambiri ndipo imapangidwa kuchokera ku zinthu zosinthidwa mwabwinobwino.
Madzi ndi njira yokhazikika ya shuga yokhazikitsidwa ndi madzi kapena madzi. Maple manyuchi amadziwika kuti ndiodziwika kwambiri mu bizinesi ya confectionery.
Amapangidwa kuchokera ku madzi a maple aku Canada. Komanso, malita 40 amadzimadzi amalandira madzi okwanira lita imodzi yokha.
Sumu yotsekemera imakhala chowonjezera pamitundu yambiri yamafuta, makamaka ma waffle, makeke, zikondamoyo ndi ma pie. Chotsitsacho chilinso ndi zinthu zingapo zothandiza:
- imayendetsa chitetezo cha mthupi;
- amakhutitsa thupi ndi mavitamini a gulu B2, polyphenols ndi manganese;
- bwino mtima;
- kumawonjezera mphamvu.
Pophika, nthawi zambiri amagwiritsa ntchito Yerusalemu artichoke manyuchi, ochokera ku tubers a peart of pearl. Ubwino wa kutsekemera ndikuti uli ndi GI yotsika kwambiri poyerekeza ndi zotsekemera zina. Tingafinye timakhala ndi zopatsa mphamvu zochepa, zomwe zimaloleza kuti zizigwiritsidwa ntchito ndi anthu omwe ali pazakudya zoyenera kuti achepetse thupi.
Kukonzekera kuphika kwa yisiti kuphika, mutha kugwiritsa ntchito madzi a agave. Izi zimachulukana mu fructose ndi sucrose. Ndi kukoma, imaposa shuga kawiri.
Mukuphika, ndikofunikira kusintha masiku oyengedwa ndi madzi. Tingafinye timene timakhala ndi glucose ndi fructose.
Ubwino wa masiku ndikuti zimadzaza ndi zinthu, mavitamini ndi mapuloteni. Komanso pakupanga kwa manyumwa pali chakudya chochuluka, motero ndibwino kuti muziigwiritsa ntchito chakudya chamasana.
Kuphatikiza pa manyuchi, timadziti ta zipatso titha kupangira makeke, ma pie ndi makeke. Amawonjezeredwa ku zinthu yisiti kuti apatse kuphika kwanu ndi kununkhira kwapadera.
Mitundu ina ya zotsekemera zachilengedwe
Othandizira komanso madokotala amalimbikitsa kuti aliyense amene amayang'anira kulemera kwawo ndi thanzi lawo asinthe shuga wawo wokhazikika kukhala wokometsa mwachilengedwe pokonzekera maswiti popanda shuga. Chimodzi mwa izi chimadziwika kuti ndi stevia.
Zowonjezera zokoma sizisintha kukoma kwa kuphika ndipo zimabweretsa zabwino kwambiri kwa thupi. Komanso, stevia sikhala ndi chakudya chamafuta ambiri, kotero chitha kugwiritsidwa ntchito ndi anthu omwe amatsatira zakudya.
Uchi ndi chinthu china chofunikira mmalo mwa shuga. Nthawi zambiri ndimakomedwe ena amawonjezera kuphika.
Choyambilira cha njuchi chimachipatsa fungo labwino ndipo chimakhudza thupi, chimadzaza ndi magnesium, mavitamini (B, C), calcium ndi chitsulo. Koma ndikofunikira kukumbukira kuti uchi ndi wopatsa mphamvu kwambiri ndipo ungayambitse chifuwa.
Zotsekemera zina zomwe zimagwiritsidwa ntchito pokonza confectionery:
- Shuga wa kanjedza. Katunduyu amapezeka kuchokera ku madzi a mbewu za Areca. Maonekedwe ake, amafanana ndi shuga wa nzimbe. Nthawi zambiri imagwiritsidwa ntchito kumayiko akum'mawa, kuwonjezera msuzi ndi maswiti. Kulowa m'malo - mtengo wokwera.
- Maltose manyowa. Mtundu uwu wa zotsekemera zimapangidwa kuchokera ku wowonda wa chimanga. Amagwiritsidwa ntchito popanga zakudya, zakudya za ana, kuwotcha ndi kupanga.
- Nzimbe Suzi Ndi kukoma, sizimasiyana nthawi zonse. Koma mukawonjezera makeke okoma, amayamba kukhala ndi mtundu wa bulauni komanso kununkhira bwino kwa caramel-uchi.
- Carob. Ufa wokoma umapezeka pamakungwa a carob. Kukoma kwake ndi kofanana ndi cocoa kapena sinamoni. Ubwino wa Sweetener - Hypoallergenic, Caffeine Free. Carob imagwiritsidwa ntchito chokongoletsera mchere; glaze ndi chokoleti zimakonzedwa pamaziko ake.
- Vanilla shuga. Chofunikira chofunikira mu zakudya zilizonse. Komabe, zimawonjezeredwa m'maswiti ochepa, chifukwa zimakhudza mitsempha yamagazi, mano ndi ma metabolic.
Momwe mungasinthire shuga mu keke, kuwonjezera pa zotsekemera zomwe tafotokozazi? Njira inanso yoyenga bwino ndi chiwala. Mafuta omwe amapanga balere, oats, mapira, tirigu kapena rye amakhala ndi fructose, glucose ndi maltose.
Malt amakhutitsa thupi ndi mafuta acids. Amagwiritsidwa ntchito pokonzera zakudya za ana komanso zakudya zamasewera.
Fructose amadziwika kuti ndi wokoma kwambiri, makamaka pakati pa odwala matenda ashuga. Amakhala wokoma katatu kuposa shuga wosavuta.
Mukawonjezera maswiti amtunduwu kumapake, ndiye kuti amakhalanso abwino. Koma munthawi yamatenda otentha, fructose ndi ya bulauni, chifukwa cha izi, sichigwiritsidwa ntchito pokonza mafuta ophikira ndi makeke.
Ubwino wa fructose wa thupi:
- kumawonjezera kugwira ntchito bwino ndikuchotsa kutopa;
- sizimayambitsa hyperglycemia;
- Ndi gwero la mavitamini ndi mchere.
Komabe, fructose samapereka kumverera kwodzaza, imasweka pang'onopang'ono m'thupi. Kulowa m'chiwindi, monosaccharide amasinthidwa kukhala mafuta acid. Kudzikundikira kwa chotsirizira kumayambitsa kukhudzika kwa chiwalocho ndi mafuta a visceral komanso kusagwira bwino kwa kagayidwe kazakudya.
Licorice ndi imodzi mwazomwezi zotsekemera kwambiri. Muzu wa chomera chomera ndiwotsekemera kuposa shuga, popeza umakhala ndi glycyrrhizic acid.
Liquorice angagwiritsidwe ntchito ngati madzi, ufa, zowonjezera ndi zouma zouma. Licorice imagwiritsidwa ntchito kupanga mkate, makeke kapena keke yokhala ndi zipatso ndi mabulosi.
Okometsetsa kwambiri amatchulidwa mu kanema munkhaniyi.
