Mukamachepetsa thupi komanso kuchiza matenda ashuga, anthu amasamala kuchuluka kwa zopatsa mphamvu zochuluka motani mu zotsekemera. Zopatsa mphamvu za caloric cha zinthu zimangotengera kapangidwe kake, komanso komwe adachokera.
Chifukwa chake, pamakhala zotsekemera zachilengedwe (stevia, sorbitol) ndi zotulutsa (aspartame, cyclamate), zomwe zimakhala ndi zabwino ndi zowawa. Ndizofunikira kudziwa kuti m'malo mwa maumboni owumbirawa ndi opanda ma calorie, omwe sanganenedwe zachilengedwe.
Kalori wochita kupanga
Masiku ano pali zotsekemera zambiri (zopangidwa). Sizimakhudza kuchuluka kwa glucose ndipo zimakhala ndi zopatsa mphamvu zochepa.
Koma ndi kuwonjezeka kwa mlingo wa zotsekemera nthawi zambiri, mithunzi yazokoma zowonjezera zimawonekera. Kuphatikiza apo, ndizovuta kudziwa momwe mankhwalawo ali otetezeka m'thupi.
Zolocha zamankhwala othamanga zimayenera kutengedwa ndi anthu omwe akulimbana ndi kunenepa kwambiri, komanso omwe akudwala matenda a shuga mellitus (mtundu wa I ndi II) ndi ma pancreatic pathologies ena.
Zomwe zimakhala zotsekemera kwambiri ndizodziwika bwino ndi:
- Aspartame. Pazinthu izi pamakhala mikangano yambiri. Gulu loyamba la asayansi limakhulupilira kuti aspame ndiotetezeka kwathunthu kwa thupi. Ena amakhulupirira kuti asidi a finlinic ndi aspicic, omwe ali m'gulu la zomwe zimapangidwa, amatsogolera pakupanga ma pathologies ambiri ndi zotupa za khansa. Izi zotsekemera ndizoletsedwa kwambiri mu phenylketonuria.
- Saccharin. Kutsekemera kotchipa kwenikweni, kukoma kwake kumaposa shuga nthawi 450. Ngakhale mankhwalawa sanaletsedwe mwalamulo, kafukufuku woyesera apeza kuti kudya saccharin kumawonjezera chiopsezo cha khansa ya chikhodzodzo. Mwa zina zotsutsana, nthawi yobala mwana ndi ana mpaka zaka 18 imasiyanitsidwa.
- Cyclamate (E952). Adapangidwa kuyambira m'ma 1950 ndipo amagwiritsidwa ntchito kwambiri pakuphika komanso pochotsa matenda ashuga. Milandu yanenedwa pomwe cyclamate imasinthidwa m'matumbo am'mimba kukhala zinthu zomwe zimapanga mphamvu ya teratogenic. Sizoletsedwa kutenga zotsekemera panthawi yoyembekezera.
- Acesulfame potaziyamu (E950). Thupi limakhala lokoma kwambiri kuposa shuga, osagwirizana ndi kusintha kwa kutentha. Koma osati otchuka ngati aspartame kapena saccharin. Popeza Acesulfame imakhala yopanda madzi, nthawi zambiri imasakanikirana ndi zinthu zina.
- Sucrolase (E955). Chimapangidwa kuchokera ku sucrose, chokoma kwambiri kuposa shuga. Wotsekemera amasungunuka bwino m'madzi, samataya m'matumbo ndipo amakhala wokhazikika akamva kutentha.
Gome ili pansipa limafotokoza zokoma ndi zopatsa mphamvu za zokometsera zopangidwa.
| Mbiri Yabwino | Kutsekemera | Zopatsa mphamvu |
| Aspartame | 200 | 4 kcal / g |
| Saccharin | 300 | 20 kcal / g |
| Zonda | 30 | 0 kcal / g |
| Acesulfame Potaziyamu | 200 | 0 kcal / g |
| Kugulitsa | 600 | 268 kcal / 100g |
Kalori Zokoma Zachilengedwe
Zokometsera zachilengedwe, kuphatikiza ndi stevia, ndizopamwamba kwambiri zopatsa mphamvu.
Poyerekeza ndi zinthu zomwe zimayeretsedwa nthawi zonse, sizolimba kwambiri, komabe zimakulitsa glycemia.
Zokometsera zachilengedwe zimapangidwa kuchokera ku zipatso ndi zipatso, motero, pang'ono, ndizothandiza komanso zovulaza thupi.
Mwa zina mwa izi, zotsatirazi zikuyenera kufotokozeredwa:
- Pangani. Hafu ya zaka zana zapitazo, chinthu ichi chinali chokhacho chokoma. Koma fructose ndiwopatsa mphamvu kwambiri, chifukwa pakubwera kwa maumbidwe ochita kupanga omwe ali ndi mphamvu zochepa, adayamba kutchuka. Amaloledwa pa nthawi yoyembekezera, koma imakhala yopanda pake pakachepetsa thupi.
- Stevia. Chomera chokoma chimakhala chokoma kwambiri kuposa shuga ndi 250-300. Masamba obiriwira a stevia ali ndi 18 kcal / 100g. Ma mamolekyulu a stevioside (chinthu chachikulu cha zotsekemera) satenga nawo mbali mu metabolism ndipo amachotsedwa kwathunthu m'thupi. Stevia amagwiritsidwa ntchito kutopa ndi kutopa, amagwira ntchito popanga insulin, amatulutsa kuthamanga kwa magazi komanso kugaya chakudya.
- Sorbitol. Poyerekeza ndi shuga ndizotsekemera pang'ono. Thupi limapangidwa kuchokera ku maapulo, mphesa, phulusa la kumapiri ndi blackthorn. Kuphatikizidwa ndi mankhwala a shuga, mano a mano ndi kutafuna mano. Sisonyezedwa kutentha kwakukulu, ndipo amasungunuka m'madzi.
- Xylitol. Ndizofanana pakupanga ndi katundu kwa sorbitol, koma zopatsa mphamvu zambiri komanso zotsekemera. Thupi limachotsedwa pambewu za thonje ndi zipatso za chimanga. Mwa zolakwa za xylitol, kugaya chakudya m'mimba kumatha kusiyanitsidwa.
Pali ma kilocalories 399 mu magalamu 100 a shuga. Mutha kudziwa zokoma ndi zopatsa mphamvu za zotsekemera zachilengedwe zomwe zili patebulo pansipa.
| Mbiri Yabwino | Kutsekemera | Kalori wokoma |
| Pangani | 1,7 | 375 kcal / 100g |
| Stevia | 250-300 | 0 kcal / 100g |
| Sorbitol | 0,6 | 354 kcal / 100g |
| Xylitol | 1,2 | 367 kcal / 100g |
Ma sweeteners - amapindulitsa ndi kuvulaza
Palibe yankho lenileni ku funso lomwe wokoma ayenera kusankha. Mukamasankha zotsekemera kwambiri, muyenera kulabadira njira monga chitetezo, kakomedwe kake, kuthekera kwa chithandizo chamatenthedwe komanso gawo laling'ono mu chakudya cha carbohydrate.
| Zomakoma | Mapindu ake | Zoyipa | Mlingo watsiku ndi tsiku | |
| Zopanga | ||||
| Aspartame | Pafupifupi palibe kalori, sungunuka m'madzi, samayambitsa hyperglycemia, sikuvulaza mano. | Siikhazikika pamtunda (isanawonjezere khofi, mkaka kapena tiyi, zinthuzo zimapola), zimakhala ndi zotsutsana. | 2.8g | |
| Saccharin | Zilibe kuvuta mano, zimakhala ndi zopatsa mphamvu zochepa, zimagwiritsidwa ntchito pophika, komanso ndizachuma. | Amakanizidwa kuti atenge ndi urolithiasis ndi kukanika kwa impso, ali ndi chitsulo. | 0,35g | |
| Zonda | Zopanda kalori, sizitsogolera pakuwonongeka kwa minofu yameno, zimatha kupirira kutentha kwambiri. | Nthawi zina zimayambitsa ziwengo, ndizoletsedwa mu vuto laimpso, mwa ana ndi amayi apakati. | 0,77g | |
| Acesulfame Potaziyamu | Zopanda kalori, sizimakhudza glycemia, zoteteza kutentha, sizitsogolera ku caries. | Mafuta osungunuka bwino, oletsedwa mu kulephera kwa aimpso. | 1,5g | |
| Supralose | Muli zopatsa mphamvu zochepa kuposa shuga, sizimawononga mano, sizigwiritsa ntchito kutentha, sizitsogolera ku hyperglycemia. | Supralose imakhala ndi poizoni - chlorine. | 1,5g | |
| Zachilengedwe | ||||
| Pangani | Kukoma kokoma, kusungunuka m'madzi, sikumabweretsa caries. | Caloric, wokhala ndi bongo wambiri umabweretsa acidosis. | 30-40g | |
| Stevia | Imasungunuka m'madzi, kuthana ndi kusintha kwa kutentha, sikuwononga mano, imatha kuchiritsa. | Pali kukoma kwina. | 1.25g | |
| Sorbitol | Oyenera kuphika, sungunuka m'madzi, ali ndi choleretic, samakhudza mano. | Zimayambitsa zovuta - kutsekula m'mimba ndi kusokonezeka. | 30-40g | |
| Xylitol | Kugwiritsidwa ntchito pakuphika, kusungunuka m'madzi, kumakhala ndi choleretic, sikumakhudza mano. | Zimayambitsa zovuta - kutsekula m'mimba ndi kusokonezeka. | 40g | |
Kutengera zabwino zomwe zili pamwambapa ndi zovuta za mmalo mwa shuga, mutha kusankha njira yoyenera kwambiri. Tiyenera kudziwa kuti zamakono okometsera a analogue zimakhala ndi zinthu zingapo nthawi imodzi, mwachitsanzo:
- Sweetener Sladis - cyclamate, sucrolase, aspartame;
- Rio Golide - cyclamate, saccharinate;
- FitParad - stevia, sucralose.
Monga lamulo, zotsekemera zimapangidwa m'mitundu iwiri - sungunuka piritsi kapena piritsi. Zocheperako ndizokonzekera zamadzimadzi.
Zokoma zamakanda ndi amayi apakati
Makolo ambiri amadera nkhawa ngati angathe kugwiritsa ntchito zotsekemera paubwana. Komabe, akatswiri ambiri azachipatala amavomereza kuti fructose amakhudza bwino thanzi la mwana.
Ngati mwana amadya shuga popanda matenda akulu, mwachitsanzo, shuga, ndiye kuti zakudya zomwe sizinasinthidwe siziyenera kusinthidwa. Chachikulu ndikuwonetsetsa kuchuluka kwa shuga womwe mumamwa kuti mupewe kudya kwambiri.
Pa nthawi yoyembekezera komanso mkaka wa m'mawere, muyenera kusamala kwambiri ndi zotsekemera, chifukwa zina ndizotsutsana kwathunthu. Izi zimaphatikizapo saccharin, cyclamate ndi ena ambiri. Ngati pali chosoweka chachikulu, muyenera kufunsa dokotala wazamankhwala zokhuza izi kapena zina.
Amayi oyembekezera amaloledwa kutenga zotsekemera zachilengedwe - fructose, maltose, makamaka stevia. Zotsatirazi zimakhudzanso thupi la mayi ndi mwana wamtsogolo, kukonza kagayidwe.
Nthawi zina zotsekemera zimagwiritsidwa ntchito pakuchepetsa thupi. Njira yodziwika bwino ndi Fit Parade, yomwe imathetsa kulakalaka kwa maswiti. Ndikofunikira kuti musapitirire kuchuluka kwa zotsekemera za tsiku ndi tsiku.
Zothandiza komanso zovulaza za zotsekemera zimakambidwa mu kanema munkhaniyi.
