Kwa zaka zambiri asayansi atsimikizira kuti shuga yoyera kapena shuga woyengetsa sizabwino, makamaka akapezeka ndi matenda a shuga. Ngati simuphatikizidwa kwathunthu kuzakudya, mutha kutaya mapaundi owonjezera.
Pankhani imeneyi, odwala nthawi zambiri amakhala ndi chidwi chofuna kuthana ndi shuga panthawi ya kunenepa, pomwe dokotala amapereka mankhwala okhwima osafunikira kwa chakudya. Masiku ano m'masitolo ogulitsa mankhwala mutha kupeza mitundu yonse yazokometsera zachilengedwe ndi zopangidwa, koma siali onse omwe ali oyenera kwa odwala.
Musanalowe pa sweetener pamenyu, muyenera kufunsa dokotala kuti mupewe zovuta. Ndi matenda opita patsogolo, tikulimbikitsidwa kusinthira zotsekemera ndi zipatso zatsopano ndi zowuma pang'ono, kwinaku ndikuwunika kuchuluka kwa shuga m'magazi.
Kodi shuga limavulala bwanji?
Shuga ndiwokoma wokoma yemwe nthawi zambiri amagwiritsidwa ntchito ngati chowonjezera pamaphunziro akulu. Kutengera ndi zomwe zimapangidwira komanso momwe ziliri, pali mitundu ingapo ya izo.
Kupanga shuga kwa beet kumachitika kuchokera ku ma beets a shuga, nzimbe za nzimbe - kuchokera ku nzimbe zawo. Maple manyuchi amagwiritsidwa ntchito kupanga shuga wa maple, yemwe ali ndi mtundu wa beige komanso fungo la caramel. Madzi a deti kapena kanjedza a coconut amagwira ntchito ngati yopangira zipatso zamkaka, shuga wamankhwala amaperekedwa kuchokera ku mapesi a shuga manyumwa.
Pamene mafuta oyengedwa amalowa m'thupi, khungu la fructose ndi glucose limapangidwa kuchokera ku chinthucho, chomwe kenako chimalowa mu magazi. Koma shuga wokhazikika samakhala ndi mtengo wofunikira ndipo, chifukwa chokhala ndi zopatsa mphamvu zambiri, amangogwira ntchito yamagetsi.
Shuga ndi owopsa kwa wathanzi komanso wodwala, chifukwa amathandizira:
- Kuponderezedwa kwa chitetezo chokwanira komanso kufooka kwa chitetezo chathupi chonse motsutsana ndi matenda;
- Kuchulukitsa kwa adrenaline, komwe kumabweretsa kulumpha lakuthwa muntchito komanso kusangalala kwamanjenje;
- Kuwonongeka kwa dzino ndi kukula kwa matenda a periodontal;
- Ukalamba wofulumira, kunenepa kwambiri, mavuto a metabolic, mawonekedwe a mitsempha ya varicose.
Kutsekemera sikuloleza kuti mapuloteni azilowetsedwa mokwanira, ndi kuchuluka kwake, calcium imatsukidwa kuchokera mthupi, ntchito ya adrenal gland imachepetsa, ndipo chiwopsezo cha gout chikuwoneka.
Ndikofunikanso kuganizira kuti chifukwa cha shuga, maselo a khansa amasamalidwa.
Zovuta za shuga komanso zopindulitsa
Zomwe zimapangidwira zotsekemera zolemetsa, monga lamulo, zilibe zinthu zopindulitsa. Adapangidwa kuti apusitse ubongo ndi kukoma kokoma ndikuletsa kuthamanga kwamphamvu m'magazi a shuga.
Okometsa ambiri amaphatikiza Aspartame, yomwe imatha kusokoneza chiwindi ndi impso, imawononga makhoma amitsempha yamagazi ndikuwononga kugwira ntchito kwa ubongo. Kuphatikiza chogulitsa choterechi nthawi zambiri kumayambitsa matenda a shuga komanso khansa. Chokhacho chophatikizira ndi chiwerengero chochepa cha zopatsa mphamvu.
Saccharin ndiwotsekemera 500 kuposa shuga woyengedwa, ndikugwiritsa ntchito nthawi yayitali pali ngozi yotupa, ndipo kufalikira kwa matenda a ndulu ndikothekanso. Sodium cyclamate, yomwe nthawi zambiri imawonjezeredwa ku chakudya cha ana, ndiyowopsa chifukwa chotheka kukhala ndi chotupa cha khansa. Acesulfate masiku ano, ambiri amawaika m'magazi.
Kutengera izi, shuga sayenera m'malo mwake:
- xylitol;
- chisawawa;
- cyclamate;
- saccharin;
- sorbitol.
Mitundu ya zotsekemera zoterezi ndizowononga thanzi, motero ziyenera kutayidwa. M'maloledwa shuga kuti muchepetse kunenepa ndi uchi, fructose, madzi a agave, stevia, madzi a mapulo ndi zina zotero.
Komanso, kukonzekera kwapadera kwapangidwa, ma shuga omwe amatchuka kwambiri kwa omwe akukonzekera kuchepetsa thupi ndi Fitparad, Milford, Novasvit. Zogulitsa zoterezi zimagulitsidwa monga manyowa, ufa, mapiritsi ndipo amawunikira bwino.
Mutha kuzigwiritsa ntchito osati kungomwirira tiyi kapena khofi, kuphatikiza ndi zina zomwe zimaphikidwa kuphika, casserole, kumalongeza, mchere.
Mankhwalawa ali ndi zovala zotsalira pambuyo pake, zomwe muyenera kuzizolowera.
Kulemera Mashuga Analogs
Zokometsera zachilengedwe zimagwiritsidwa ntchito bwino. Amaloledwa kuwonjezeredwa modekha m'mbale ndi zakumwa. Mosiyana ndi zotsekemera zopangidwa, zinthu zotere sizowopsa kwa thupi.
Njira yabwino yochepetsera kunenepa ndi uchi, womwe umangokhala ndi kakomedwe kakang'ono, komanso wopatsa mphamvu. Malinga ndi njira ya a Dukans, amasakanikirana ndi zinthu zamkaka, zakumwa za zipatso, mankhwala opangira zitsamba, tiyi.
Pofuna kuti musataye zochiritsa, uchi umawonjezeredwa tiyi wokhazikika mpaka madigiri 40. Komanso, izi sizoyenera kuphika maswiti a uchi, chifukwa atawotcha amasinthidwa kukhala nyama. Mndandanda wamtundu wa glycemic ndi 85.
- Wokoma kwambiri mwachilengedwe wotchedwa stevia, umapezeka pamasamba a mtengo womwewo. Mutha kugula m'malo mwa shuga m'malo ogulitsira aliwonse, amagulitsidwa mwanjira za granles, ufa, cubes kapena timitengo.
- Mukamagula zotsekemera za ufa, ndikofunikira kuphunzira momwe zimapangidwira, popeza ena opanga amaphatikiza Stevia ndi zinthu zina kuti zinthuzo zitheke kukhala zazotsika ndikuwonjezera kukula kwa phukusi. Koma kusakaniza koteroko kumatha kukhala ndi index yayikulu ya glycemic, yomwe imakhala yoyipa kwambiri kwa odwala matenda ashuga.
- Stevia amagwiritsidwa ntchito popangira saladi wa zipatso, zofufumitsa zamkaka, zakumwa zotentha, komanso zophika zakudya.
Agave manyuchi, omwe amapezeka ku Mexico cactus, amatanthauza shuga yachilengedwe, ndizotheka kuchokera ku chinthuchi kuti tequila amapangidwa. Gawoli lili ndi glycemic index 20, yomwe ndi yocheperako poyerekeza ndi uchi komanso woyengeka. Pakadali pano, manyuchi ndi okoma kwambiri, chifukwa cha izi odwala matenda ashuga amachepetsa kumwa kwa fructose. Ilinso ndi antibacterial effect.
Kuphatikiza pa uchi wokoma, shuga amatha m'malo mwa zonunkhira zabwino monga vanila, sinamoni, nutmeg, ma almond. Amasakanikirana pang'ono ndi zakumwa zotentha, makeke, zakudya zamafuta, khofi, tiyi. Kuphatikiza paz zero calorie, zowonjezera zachilengedwe zimakhala ndi zinthu zambiri zopindulitsa.
- Mapeti a Apple ndi peyala ali ndi mafuta ambiri a fructose, omwe samayambitsa spikes m'magazi a magazi. Muli ma antioxidants ndi fiber, zomwe zimakhala ndi phindu pa odwala matenda ashuga.
- Maple manyuchi mulinso ndi ma antioxidants ambiri, amasakanikirana ndi mchere, granola, yoghurts, misuzi ya zipatso, tiyi, khofi. Koma ichi ndi chida chodula kwambiri, chifukwa zimatengera nthawi 40 zopangira zowonjezera kuti zikonzekere lita imodzi ya malonda.
- Njira yabwino yochepetsera thupi ndi molasses. Manyuchiwa ali ndi mtundu wakuda, mawonekedwe owoneka bwino komanso kukoma kosazolowereka. Imawonjezeredwa ndi msuzi wa phwetekere, mbale za nyama, makeke, mafuta, mafuta ophikira. Chogulitsachi chili ndi chitsulo chambiri, motero chimalimbitsa chitetezo chathupi komanso kuchepetsa matenda. Mulinso calcium, magnesium, potaziyamu.
Fructose ndi gawo lachilengedwe lomwe limakonda kugwiritsidwa ntchito ngati mukudwala. Wokoma uyu amakhala ndi chisonyezo chotsika cha glycemic ndipo amalowerera m'thupi pang'onopang'ono kuposa shuga. Chifukwa cha kuchuluka kwa mphamvu, ziwalo zamkati zimalandira mphamvu zofunikira.
Ngakhale ndizothandiza, fructose imakhala ndi zovuta zina:
- Kukhathamiritsa thupi kumachitika pang'onopang'ono, kotero munthu amadya kwambiri kuposa momwe amafunikira.
- Wodwala amatha kukhala ndi matenda amtima, ndipo mafuta ochulukitsa a visceral nthawi zambiri amadziunjikira.
- Magazi a shuga m'magazi amakwera kwambiri ndipo amakhala choncho kwanthawi yayitali.
Kuwonongeka kwa fructose kumachedwa. Imakhala pafupifupi yotengedwa ndi maselo a chiwindi, ndikutsatira kupangidwa kwamafuta acid. Popeza thupi limadzaza pang'onopang'ono, munthu amadya kwambiri fructose kuposa momwe amayembekezera.
Chifukwa cha izi, mafuta owopsa a visceral amapangidwa m'chiwindi, zomwe nthawi zambiri zimayambitsa kunenepa kwambiri. Pachifukwa ichi, iwo amene akufuna kutaya mapaundi owonjezera, fructose mwina sangakhale oyenera.
- Zotsekemera zotetezeka kwambiri zimaphatikizapo sucralose. Amakhulupirira kuti sizimayambitsa mavuto, chifukwa chake zotere zimatha kuwonjezeredwa mosamala m'zakudya za amayi omwe ali ndi pakati komanso akunyumba. Koma ndikofunikira kutsatira mlingo, mpaka 5 mg ya sweetener pa kilogalamu ya kulemera kwa odwala amaloledwa kudya tsiku lililonse. Kuphatikiza apo, sucralose ndi chinthu chosowa kwambiri, motero kugula sizophweka.
- Ngati thupi likufunika shuga, lingalowe m'malo ndi zipatso zouma bwino. Chifukwa chake, nkhuyu nthawi zambiri zimakometsa mbale zingapo, pomwe chovalacho chimakhala ndi chitsulo ndikupanga kufatsa kwamkaka.
- Kuphatikiza pali ukadaulo wina wopanga shuga wa deti, womwe umanunkhira bwino. Kapenanso, madokotala amalimbikitsa kudya shuga wa bulauni, yemwe ali ndi mavitamini ndi michere.
Ndi kuperewera kwa maswiti, amaloledwa kudya zipatso zouma, ma apricots zouma, zoumba zamphesa, mapeyala, maapulo ndi mitengo. Patsikulo, amaloledwa kudya zosaposa 100 g zouma zipatso. Chachikulu ndikugula chinthu chokhacho chapamwamba chomwe sichinakonzenso.
Ndikwabwino kukana zipatso zouma zokongola komanso zowoneka bwino, chifukwa zimakhala ndi mitundu yosiyanasiyana. Zoyenera, ngati chipatsocho chayesedwa chokha kunyumba, mutha kukhala otsimikiza zamtunduwo.
Momwe mungasinthire shuga auza katswiri muvidiyoyi.
