Zosintha zama shuga zingapo ndizofunikira kwambiri masiku ano. Kupezeka kwawo mu kapangidwe kazinthu zina sikudabwitsa aliyense. Kuchokera pamalonda azakudya, chinthu chokoma chimakhala chotsika mtengo kuposa shuga wokhazikika.
Ma sweeteners opanga ndi achilengedwe amapangidwa, omwe amadyedwa mu shuga mellitus, chifukwa samakhudza kagayidwe kazakudya kagayidwe kazakudya ndi kagayidwe kazakudya mthupi.
Gwiritsani ntchito zolowa mmalo ndi anthu athanzi omwe akufuna kugawanika ndi mapaundi owonjezera, chifukwa malonda amadziwika ndi otsika, ndipo ena amapezeka ndi zopatsa mphamvu, zomwe zimawapangitsa kukhala ndi zakudya zapamwamba.
Tiyeni tiwone kuti ndi mtundu wankhoma uti - wabwino ndi wachilengedwe? Ndipo ndimalori angati ali mu khofi wokhala ndi mkaka ndi zotsekemera?
Zokoma zachilengedwe komanso zopanga
M'malo mwa shuga wachilengedwe ndi fructose, sorbitol, chomera chapadera cha stevia, xylitol. Zosankha zonsezi ndizambiri zopatsa mphamvu, kupatula udzu wokoma.
Zachidziwikire, poyerekeza ndi shuga wamba woyengetsa, zopatsa mphamvu za caloric kapena xylitol ndizochepa, koma kudya kwambiri, izi sizichita gawo lapadera.
Zinthu zopanga ndi monga sodium cyclamate, aspartame, sucralose, saccharin. Ndalama zonsezi sizimakhudzanso zizindikiro za glucose mthupi, sizodziwika ndi zopatsa thanzi komanso mphamvu kwa anthu.
Mu malingaliro, ndi m'malo mwa shuga omwe angakhale othandiza kwa anthu omwe akufunitsitsa kuti athetse mapaundi owonjezera. Koma sikuti zonse ndizophweka, ndizosavuta kunyenga.
Nditatha kudya mtsuko wazakumwa zokhala ndi zotsekemera m'malo mwa shuga wokhazikika, ndimafunadi kudya. Ubongo, wolawa kukoma kokoma kwa zolowa mkamwa, umalangiza m'mimba kuti ukonzekere chakudya. Koma thupi sililandira, zomwe zimawonjezera chilimbikitso.
Chifukwa chake, kusintha shuga wokhazikika ndi zotsekemera, phindu ndilochepa. Gawo limodzi la shuga woyengedwa limakhala ndi zopatsa mphamvu 20. Izi sizokwanira poyerekeza ndi anthu ambiri onenepa omwe amadya ma calorie patsiku.
Komabe, kwa odwala omwe ali ndi mano okoma kapena odwala matenda a shuga, okoma ndi chipulumutso chenicheni.
Mosiyana ndi shuga, sizimakhudza mkhalidwe wa mano, kuchuluka kwa shuga, kagayidwe kazakudya.
Phindu kapena kuvulaza
Ndi mmalo mwa shuga wachilengedwe, zikuwonekeratu kuti amapezeka mumasamba ndi zipatso, muyezo wowerengeka, ndizothandiza komanso zoteteza thupi la munthu. Koma zotsatira za zinthu zopangidwa mwaluso ndizokayikira, chifukwa zotsatira zake sizimamveka bwino.
Kuyesa kwazanyama zochuluka kunachitika kuti zidziwike chiwopsezo kwa anthu chifukwa cha mphamvu ya shuga m'malo mwa thupi. Mu 70s ya zaka zapitazi, zinaululidwa kuti saccharin imatsogolera khansa ya chikhodzodzo mu mbewa. M'malo mwake adaletsedwa.
Komabe, patatha zaka zingapo, kafukufuku wina adawonetsa kuti oncology ndi chifukwa chodya kuchuluka kwakukulu - 175 magalamu pa kilogalamu ya thupi. Chifukwa chake, njira yovomerezeka ndi yotetezeka kwa munthu idatengedwa, osapitilira 5 mg pa kilogalamu yolemera.
Kukayikakayika kwina kumachitika chifukwa cha sodium cyclamate. Kuyesa kwanyama kwawonetsa kuti makoswe adabereka ana oopsa kwambiri panthawi yomwe amamwa mankhwala otsekemera.
Zomera zotsekemera zimatha kuyambitsa mavuto:
- Chizungulire
- Kuchepetsa mseru
- Kubweza
- Matenda amsempha;
- Zotupa zakhumudwa;
- Thupi lawo siligwirizana.
Malinga ndi kafukufuku, pafupifupi 80% yazotsatira zoyipa zimalumikizidwa ndi Aspartame chinthu, chomwe chimapezeka m'malo ambiri a shuga.
Sizinawululidwebe ngati pali zovuta zakanthawi yayitali kuchokera pakugwiritsa ntchito zotsekemera, popeza kafukufuku wotereyu sanachitike.
Khofi wopanda kalori wopanda cholowa m'malo
Zopatsa mphamvu za khofi ndi mkaka ndi zotsekemera ndizosiyana. Choyamba, muyenera kukumbukira kuchuluka kwa zopatsa mphamvu mumkaka - kuchuluka kwa mafuta m'thupi, ma calorie ambiri mumkapu wakumwa. Udindo wofunikira umaperekedwanso kwa wogwirizira shuga - okometsetsa achilengedwe amasiyananso pang'ono ndi ma calories ku shuga wokhazikika.
Chifukwa chake, mwachitsanzo: ngati mumapanga kofi wa pansi (magalamu 10) mu 250 ml yamadzimadzi, ndiye kuti muwonjezere 70-80 ml ya mkaka, mafuta omwe ali 2.5%, komanso mapiritsi angapo a Zum Sussen sweetener, ndiye kuti chakumwa ichi ndi zopatsa mphamvu 66 . Ngati mukugwiritsa ntchito fructose, ndiye kuti khofi wapa calorie ndi 100 kilocalories. Mwakutero, kusiyana sikokulira pokhudzana ndi zakudya za tsiku ndi tsiku.
Koma fructose, mosiyana ndi chopangira shuga cholumikizira, chimakhala ndi zabwino zambiri - chimakoma bwino, chimatha kudyedwa muubwana, chimasungunuka bwino m'madzi aliwonse, komanso sichikuvulaza mano.
Tengani khomo 250 ml ya khofi wa pansi ndi madzi, pomwe 70 ml ya mkaka amawonjezera, mafuta omwe ndi 2.5%. Chakumwa choterocho chili ndi pafupifupi 62 kilocalories. Tsopano tiyeni tiwone zomwe ma calorie azikhala ngati tiwonjezera zotsekemera zosiyanasiyana:
- Sorbitol kapena chakudya chowonjezera E420. Zomwe zimapezeka kwambiri ndi mphesa, maapulo, phulusa lamapiri, ndi zina zotero. Ngati magawo awiri a shuga awonjezeredwa khofi, ndiye kuti chikho cha chakumwacho chikufanana ndi makilogalamu 100. Ndi kuwonjezera kwa sorbitol - 80 kilocalories. Pakakhala bongo, sorbitol imakwiyitsa kuchuluka kwa mpweya ndi kuphuka. Mlingo waukulu patsiku ndi 40 g.
- Xylitol ndiwotsekemera komanso wowonjezera-kalori wopepuka poyerekeza ndi sorbitol. Pankhani yama calorie pafupifupi imakhala yofanana ndi shuga granated. Chifukwa chake, kuwonjezera pa khofi sizikupanga nzeru, popeza palibe phindu kuti munthu achepetse thupi.
- Stevia ndi cholowa m'malo mwachilengedwe chomwe sichikhala ndi zopatsa mphamvu. Chifukwa chake, zopatsa mphamvu za khofi kapena zakumwa za khofi zimachitika chifukwa cha mafuta okha mkaka. Ngati mkaka sungasiyidwe ndi khofi, ndiye kuti mu chikho chomwera sipangakhale zopatsa mphamvu. Kugwiritsa ntchito ndi kukoma kwina. Ndemanga za anthu ambiri zimazindikira kuti stevia mu tiyi kapena khofi amasintha kukoma kwa chakumwa. Anthu ena monga iye, ena sazolowera.
- Saccharin imakhala yokoma kwambiri kuposa shuga wopaka pang'onopang'ono, yodziwika ndi kusapezeka kwa zopatsa mphamvu, sizikhudza boma la enamel, silitaya makhwala pa kutentha, sichikukweza zakumwa za caloric. Kuyambitsa impso ntchito, amakonda kupanga miyala mu ndulu.
Titha kunena kuti kuwonjezeredwa kwa masinthidwe a shuga achilengedwe mu khofi sikukuthandizani kuti muchepetse thupi, chifukwa zomwe zimapangidwa ndi calorie zomwe zingakhalebe zapamwamba. Kupatula ku stevia, zokometsera zonse zachilengedwe zimakhala pafupi ndi ma calories ndi shuga wokhazikika.
Nawonso, ngakhale zokometsera zopanga sizikukula ma calorie, zimapangitsa kuti munthu azilakalaka, choncho zimakhala zovuta kwambiri kuti musagwiritsidwe ntchito mankhwala oledzeretsa mukatha khofi wotsekemera.
Pansi pamzere: pakudya, chikho chimodzi cha m'mawa ndi kuwonjezera kwagawo la shuga woyipitsidwa (20 calories) sichingafanane ndi chakudyacho. Nthawi yomweyo imapereka mphamvu yosungirako thupi, imapatsa mphamvu, nyonga ndi mphamvu.
Otsekemera otetezeka kwambiri akufotokozedwa mu kanema munkhaniyi.
