Masiku ano, zotsekemera zakhala gawo lofunika la zakudya zosiyanasiyana, zakumwa ndi mbale. Inde, pamatenda ambiri, monga matenda a shuga kapena kunenepa kwambiri, kugwiritsa ntchito shuga kumatsutsana.
Chifukwa chake, asayansi adapanga mitundu yambiri ya zotsekemera, zonse zachilengedwe komanso zopangidwa, zomwe zimakhala ndi zopatsa mphamvu zochepa, motero, zimatha kudyedwa ndi anthu odwala matenda ashuga komanso omwe ali onenepa kwambiri.
Kuphatikiza apo, opanga nthawi zambiri amawonjezera shuga m'malo mwa zinthu zawo, pokhapokha ngati zina mwa mitundu yake ndizotsika mtengo kwambiri kuposa shuga wokhazikika. Koma kodi palibe vuto kugwiritsa ntchito njira ya shuga m'malo mwake ndi mtundu wanji wa zotsekemera zomwe mungasankhe?
Zopangira kapena zotsekemera zachilengedwe?
Zokometsera zamakono zimatha kukhala zopangidwa kapena zachilengedwe. Gulu lotsiriza limaphatikizapo xylitol, fructose ndi sorbitol.
Mutha "kuwola" mawonekedwe awo ndi mndandanda wotsatirawu:
- Sorbitol ndi Xylitol ndi Ma Natural Sugar Avohols
- Fructose ndi shuga wopangidwa kuchokera ku uchi kapena zipatso zosiyanasiyana.
- Choloŵa m'malo mwa shuga lachilengedwe ndichilengedwe ndichilengedwe.
- Zinthu zachilengedwezi zimapangidwa pang'onopang'ono ndi m'mimba ndi matumbo, kotero palibe kutulutsidwa kwakanthawi kwa insulin.
- Ichi ndichifukwa chake okometsetsa achilengedwe amalimbikitsidwa kwa odwala matenda ashuga.
Gulu lopangira limaphatikizapo saccharin, cyclamate ndi acesulfame. Zimakhumudwitsa kukoma kwa lilime, ndikupangitsa kutsekemera kwamanjenje. Pazifukwa izi, nthawi zambiri amatchedwa zotsekemera.
Tcherani khutu! Zomangira zotsekemera zimakhala kuti sizimalowa mu thupi ndipo zimachotsedwa mu mawonekedwe ofanana.
Kuphatikiza kwa kalori
Zokometsera zachilengedwe poyerekeza ndi shuga wokhazikika zimatha kukhala ndi mitundu yosiyanasiyana ya kutsekemera ndi zopatsa mphamvu. Mwachitsanzo, fructose ndiwotsekemera kwambiri kuposa shuga losavuta.
Ndiye pali ma calories angati omwe amakhala ndi shuga? Fructose ili ndi 375 kcal pa magalamu 100 aliwonse. Xylitol itha kugwiritsidwanso ntchito ngati sweetener, chifukwa ndiwotsekemera kwambiri, ndipo zopatsa mphamvu zake ndi 367 kcal pa 100 g.
Ndipo pali calorite angati mu sorbite? Mphamvu yake ndi 354 kcal pa 100g, ndipo kutsekemera kwake ndi hafu ya shuga wamba.
Tcherani khutu! Zopatsa mphamvu za calorie za shuga wokhazikika ndi 399 kcal pa 100 magalamu.
Chosakaniza shuga chomwe chimapangidwira chimakhala ndi zopatsa mphamvu zochepa, koma ndizotsekemera kwambiri kuposa shuga losavuta pa 30, 200 ndi 450. Chifukwa chake, wogwirizira wa shuga wachilengedwe amathandizira kupeza mapaundi owonjezera, chifukwa Ndi mankhwala opatsa mphamvu kwambiri.
Ngakhale zenizeni sizikhala choncho. Shuga wopanga amakhudza masamba, kotero shuga wamagazi sawonjezeka.
Koma zimapezeka kuti mutatha kudya shuga yochita kupanga, thupi silingakhutire kwa nthawi yayitali, zomwe zikutanthauza kuti shuga yachilengedwe wamba imakhazikika mwachangu.
Zikhala kuti sikofunikira kuti munthu wodwala matenda ashuga adziwe kuchuluka kwa zopatsa mphamvu zina, chifukwa pali zakudya zambiri zokhala ndi shuga osapangidwa.
Kudya chakudya chotere kumakhala mpaka khoma la m'mimba limatambasuka, kuwonetsa kukhudzika, chifukwa chomwe thupi limamverera kwathunthu.
Chifukwa chake, sweetener komanso shuga yachilengedwe, zimapangitsa kuti phindu lambiri.
Acesulfame (E950)
Anthu odwala matenda ashuga omwe akufuna kudziwa kuchuluka kwa zopatsa mphamvu mu acesulfame ayenera kudziwa kuti ili ndi zero calorie. Kuphatikiza apo, ndimakoma kwambiri kuposa shuga wokhazikika, ndipo mtengo wake umakhala wotsika mtengo kwambiri. Chifukwa chake, wopanga amakonda kuwonjezera E950 popanga zinthu zosiyanasiyana.
Tcherani khutu! Acesulfame nthawi zambiri amayambitsa ziwengo ndi matumbo olakwika.
Chifukwa chake, kugwiritsa ntchito E950 ndi koletsedwa ku Canada ndi Japan. Chifukwa chake, ndibwino kuti odwala matenda ashuga asadye zakudya zokhala ndi izi zowopsa.
Saccharin
Zili ngati zotsekemera zotchipa. Mulibe kalori, koma imakhala yokoma nthawi 450 kuposa shuga wosavuta. Chifukwa chake, gawo laling'ono la saccharin ndi lokwanira kupanga zomwezi kukhala zokoma.
Komabe, zotsekemera izi ndizovulaza thupi la munthu. Kafukufuku wasonyeza kuti zimakwiyitsa khansa ya chikhodzodzo. Ngakhale kuyesaku kunachitika kokha pa mbewa, ndi bwino kuchepetsa kugwiritsa ntchito saccharin pazifukwa zotetezeka.
Aspartame
Kwa zaka zambiri, asayansi akhala akukangana za momwe zilili zovulaza m'thupi la munthu. Masiku ano, malingaliro a akatswiri amagawanika.
Theka loyamba limatsimikiza kuti aspartame ikhoza kuperekedwa ndi gulu la masinthidwe a shuga achilengedwe, monga ili ndi mapindu opatsa chidwi ndi finlinic acid. Theka lachiwiri la asayansi amakhulupirira kuti ndi ma asidi omwe amachititsa kuti matenda ambiri azituluka.
Mkhalidwe wovuta ngati uwu ndi mwayi kwa munthu wololera kuti asagwiritse ntchito mopanda mwayi mpaka chowonadi chidzafotokozeredwe.
Zinafika kuti ndikosayenera kugwiritsa ntchito zotsekemera zokometsera, chifukwa ngakhale zokhala ndi ziphuphu zamazira zimakhala zomwe zimayambitsa kudya kwambiri. Chifukwa chake, ndikofunikira kwambiri kumveketsa mbale ndi shuga pang'ono.
Komanso, zambiri, kuphatikizapo zosagwiritsidwa ntchito popanga shuga zomwe zimagwira, zimatha kuvulaza thupi. Chifukwa chake, anthu omwe ali ndi matenda ashuga asinthe shuga awo m'malo mwa shuga wina wachilengedwe (fructose), kumwa moyenera zomwe sizingavulaze thupi, koma zingapindulitse.
