Anthu ambiri amakonda kuphika, ngakhale zili ndi zopatsa mphamvu zambiri. Shuga amapezeka muzinthu zilizonse zophika.
Anthu amakakamizidwa kusiya shuga, zimavulaza chithunzi ndi thanzi. Ngati mukufuna mtundu wamalo, muyenera kuchita chiyani pamenepa?
Pali njira zina zosinthira shuga mu zinthu zophika.
Shuga ndi gwero la shuga, koma sikuti amangakwaniritsa thupi ndi zinthu zofunika.
Pazakudya zambiri zodziwika bwino, shuga ndi mankhwala ena ambiri. Shuga ndi chakudya champhamvu kwambiri chomwe chimakweza kwambiri shuga.
Kudya zakudya zopatsa thanzi pang'ono kumakuthandizani kuti shuga anu azikhala abwinobwino.
Mafuta amtunduwu amapangidwa kuchokera m'magazi ndipo amawatulutsa m'magazi pang'onopang'ono komanso mowongoka, chifukwa amamuwonjezera.
Gwiritsani ntchito izi m'malo mochepetsa thupi. Kukana shuga kwa odwala matenda ashuga ndikofunikira kwambiri.
Ndi zakudya zabwino ziti zomwe zitha kusintha maswiti?
Amawonjezeredwa pafupipafupi ndi mitundu yonse ya mbale.
- Uchi umachotsa shuga. Iyenera kuwonjezeredwa ku mbale zambiri zomwe zimafuna maswiti. Imaphatikizidwa pamndandanda wa odwala matenda ashuga, koma odwala ayenera kukhala osamala, muyenera kudziwa ngati njuchi zimadulidwa shuga.
- Ndimu imatha kutchedwa lokoma, koma imakhala ndi glucose yofunikira kuti ubongo ugwire ntchito. Chakudya chochokera kwa iye sichidzakhala chokoma, koma mphamvu zidzawonjezedwa.
- Stevia amagwiritsidwa ntchito muzinthu zophika ndi msuzi osakhudza shuga. Kukoma kumakhala kokwanira kwambiri kuposa shuga. Kupika kwa Stevia kumapangitsa kuti ikhale yampweya komanso yosalala. Utoto wapadera ukhoza kuwononga mbale. Yesani ndi mankhwala mosamala. Makamaka samalumikizana ndi kanyumba tchizi, chifukwa chake, kanyumba tchizi casserole ndi cheesecakes ndi sweetener sizigwira ntchito. Ndiye wokoma kwambiri kuphika pazachilengedwe.
- Pakuyesa, mutha kugwiritsa ntchito deti lomwe limawonjezera mamasukidwe ake. Kuphatikiza apo, ndiwotsekemera kwambiri osati kuphika kokha, komanso mbale iliyonse. Opanga ambiri amawanyowetsa mu shuga musanagulitse, muyenera kuwunika mosamala.
- Kuphika kumatha kukhala kokoma ndi nthochi puree. Anthu okhawo omwe ali ndi shuga wambiri sayenera kudya. Kanyumba tchizi casserole wokhala ndi mtunduwu wa zotsekemera akhoza kukhala wabwino kuposa shuga.
- Kuwonjezera cranberries kuphika kumatha kuumitsa ndikuwonjezera chitetezo chokwanira.
Ngati pazifukwa zina muyenera kusintha shuga, muyenera kuchita izi pogwiritsa ntchito zinthu zachilengedwe, koma nthawi zina sizoyenera kuphika, ndiye kuti pali njira zina.
Kuphatikiza pa zakudya zotsekemera, pali mitundu yambiri ya zotsekemera zomwe zimapezeka pamsika.
Nthawi zina amakhala oyenera kuphika mitundu ingapo.
Zokometsera ndizachilengedwe komanso zopangidwa.
Yemwe mungasankhe, muyenera kusankha nokha.
Zachilengedwe zimaphatikizapo:
- madzi a agave ndi okoma kwambiri kuposa shuga lathu, amatha kuwonjezeredwa ku zakumwa, ma cocktails, ofanana ndi kapangidwe kake ndi kachulukidwe ka uchi;
- Molasses ndiye nzimbe zotsalira zomwe zimapangidwa pambuyo pa kupanga shuga, zimapangitsa khungu kukhala losalala;
- maple syrup ndimtundu wotchuka kwambiri ku Canada, nthawi zambiri umawonjezeredwa ndi sosi, umakhala ndi fungo labwino, umagwiritsidwa ntchito mbale ndi kutentha, umathandiza kwambiri;
- Mafuta a kanjedza amatchedwa kuti madzi a kokonati okonzedwa, abwino kuphika, ndi malo osungirako mavitamini ndi michere, omwe samawoneka m'malo mwake;
- Xylitol ndi malo achilengedwe achilengedwe omwe amapangidwa kuchokera ku chimanga, nkhuni za birch, zilibe gawo lililonse pamlingo wa glucose m'magazi a anthu, misuzi yokhala ndi zowonjezera zake ndiwokongola.
Kuphatikiza pa zotsekemera zachilengedwe, palinso zomwe zimapangidwa.
Supralose. Thupi limapangidwa kuchokera ku shuga wamba, lomwe limagwidwa ndi thupi m'njira zosiyana pang'ono, lili ndi zopatsa mphamvu zochepa. Amakhala wokoma kwambiri kuposa shuga. Mukamawonjezera sucralose m'mbale, nthawi yophika ingakhale yocheperapo kuposa momwe zimakhalira. Wina ayenera kukhala watcheru. Kwa kaphikidwe kakang'ono sikabwino.
Pali saccharin, imakhala yokoma kwambiri kuposa shuga. Amalimbikitsa kusintha m'malo mwake ndi theka la shuga.
M'malo wamba shuga ndi katsapulo. Ndi aspartame, mbaleyo sayenera kuphika. Kuphika ndi izo ndi lingaliro loipa. Zakudya zoziziritsa kukhosi zimva kukoma.
Zolocha zopangidwa zimakhala ndi zovuta pa mtanda. Ufa sudzakhala wowonda, wowuma ngati shuga. Kuphatikizika kwa granules sikutsimikizira phindu.
Supralose ndi wokoma wotsutsana, akatswiri akhala akutsutsana za kuvulaza kwake kwazaka zambiri. Iye ndi amodzi mwa olowa m'malo otsika mtengo.
Ndikulimbikitsidwa kugwiritsa ntchito zotsekemera zachilengedwe, chifukwa ndizothandiza kwa thupi.
Matenda a shuga ndi shuga ndi zinthu zosagwirizana. Muyenera kusamala kwambiri ndi iye, kuwerengera zomwe zidaphatikizidwa muzakudya za anthu odwala matenda ashuga. Nthawi zina mukufuna kuphika, koma kwa odwala matenda ashuga ndizosiyana. Sikuti aliyense amadziwa momwe angachotsere shuga pophika odwala matenda ashuga. Kodi mungakhale bwanji pamenepa? Okometsera ayenera kusankhidwa mosamala kwambiri.
Ngati mumatsatira nyama yotsika-pang'ono, kapena zakudya zopanda mchere wopanda shuga, kuphika wamba sikokwanira. Ufa wamba suyenera kuphika, m'malo mwake, umalimbikitsidwa kuphika buckwheat, chimanga, oatmeal. M'malo mwa batala, kuwonjezera margarine otsika-kalori ndikofunikira. Chiwerengero cha mazira ndi ochepa pongowonjezera chidutswa chimodzi chokha ndi shuga ziyenera kupatula. Itha m'malo ndi uchi kapena fructose. Palibe chifukwa chake muyenera kuwonjezera mkaka wokometsedwa pa mtanda kapena kudzaza. Amavulaza kwambiri pamenepa.
Pali maphikidwe ambiri ophika a anthu odwala matenda ashuga kutengera mtundu umodzi wa mayeso. Zakudya Zakudya ndizosavuta kukonzekera. Kuti muchite izi, muyenera kutenga ufa wa rye ndi yisiti, madzi ndi masamba mafuta, simuyenera kuyiwala za mchere. Ufa uyenera kubwera, chifukwa muyenera kuphimba mbale ndikusiya nthawi yabwino.
Nthawi zambiri, kuti asaphike, ndiye kuti mtanda wake ndi buledi. Ndibwino kuti mupange makeke a phukusi. Ndikofunikira kuti mudzaze ndikuloledwa ndi wodwala.
Kugwiritsa ntchito fructose m'malo mwa shuga nthawi zambiri kumagwiritsidwa ntchito ndi anthu odwala matenda ashuga. Ndi imodzi mwazomwezi zotsekemera zomwe zimapangitsa kuphika kukhala kofewa komanso konyowa. Mitundu yophika izikhala yamdima pang'ono kuposa masiku. Choyimira chakuda chiyenera kuganiziridwa mukaphika. Nthawi zambiri amagwiritsidwa ntchito kuphika stevia. Imasankha shuga moyenera ndipo ili ndi katundu wodabwitsa pakuphika.
Pokhapokha muyenera kuganizira kulawa kwodziwikiratu, komwe kumakulitsidwa mukulumikizana ndi malonda. Ndizabwino kwa anthu odwala matenda ashuga, chifukwa chake kugwiritsa ntchito nkotetezedwa kwathunthu. Kusankha wogwirizira, ndikulimbikitsidwa kukaonana ndi dokotala, amadziwa ma nuances onse.
Zambiri pa zotsekemera zimaperekedwa mu kanema munkhaniyi.
