Zakudya zilizonse zimasiya mafunso ambiri okhudza kugwiritsa ntchito shuga. Zakudya za a Ducan, zomwe tikambirane lero, titaunika momwe shuga amagwiritsidwira ntchito paphwandopo, sizinaphule kanthu za nkhaniyi.
Tiyeni tiyambe ndi zoyambira komanso zoyambira zamakhalidwe azakudya, ndi chisankho cha chakudya ndi chakudya.
Kodi ndimagwira bwanji ntchito yophatikiza chakudya
Zakudya zopatsa mphamvu zimagawika m'magulu awiri omwe ali ndi zofunikira - chimbudzi ndi thupi laumunthu komanso chosagaya. Mimba yathu imatha kugaya, mwachitsanzo, michere yomwe imapezeka mu buledi, masamba ndi zipatso, ndi ma cellulose ovuta a carbo, omwe ndi gawo lamatabwa, samatha kugaya.
Njira yogaya chakudya yamagalimoto imakhala mu kuwonongeka kwa ma polysaccharides ndi ma disaccharides kukhala ma monosaccharides (shuga ophweka) motsogozedwa ndi madzi a m'mimba. Ndi mafuta osavuta omwe amaphatikizidwa m'mitsempha yamagazi ndipo ndi gawo lama michere a maselo.
Zinthu zomwe zili ndi chakudya zimatha kugawidwa m'magulu atatu:
- Kuphatikiza "shuga pompopompo" - amachititsa kuwonjezeka kowopsa m'magazi a glucose patangotha mphindi 5 atatha kumwa. Izi zikuphatikiza: maltose, glucose, fructose, sucrose (shuga ya chakudya), mphesa ndi msuzi wa mphesa, uchi, mowa. Zogulitsazi sizikhala ndi zinthu zomwe zimapangitsa kuti pakhale nthawi yambiri.
- Kuphatikiza "shuga wofulumira" - kuchuluka kwa shuga m'magazi kumakwera pambuyo pa mphindi 10-15, izi zimachitika kwambiri, kusinthanitsa kwa zinthu m'mimba kumachitika mkati mwa ola limodzi kapena awiri. Gululi limaphatikizapo sucrose ndi fructose kuphatikiza ndi ma prolonger a mayamwidwe, mwachitsanzo, maapulo (ali ndi fructose ndi CHIKWANGWANI).
- Kuphatikiza "shuga pang'onopang'ono" - glucose m'magazi amayamba kukwera pambuyo pa mphindi 20-30 ndipo kuchuluka kwake ndikosalala. Zogulitsa zimawonongeka m'mimba ndi matumbo pafupifupi maola 2-3. Gululi limaphatikizapo wowuma ndi lactose, komanso sucrose ndi fructose yokhala ndi prolongator yolimba kwambiri, yomwe imalepheretsa kwambiri kusweka kwawo ndikuyamwa kwa glucose wopangidwa m'magazi.
Zakudya Zam'madzi Zambiri
Zakhala zikudziwika kale kuti kuchepa thupi kumakhala kopindulitsa kwambiri kugwiritsa ntchito zovuta za mafuta, zomwe zimaphatikizapo shuga. Thupi limagwiritsa ntchito chakudya choterocho kwa nthawi yayitali. Monga njira, kutsekemera kumawonekera, komwe pa Ducan zakudya kumatha kugwiritsidwa ntchito m'malo mwa shuga.
Kuti thupi lizigwira ntchito moyenera, pamafunika michere yambiri. Kuphatikizika kwina kwa magazi m'magazi kumapangitsa kuti ubongo uzigwira ntchito bwino. Ngati kuchuluka kwa shuga m'magazi kuli kokhazikika, ndiye kuti munthuyo ali ndi thanzi, akumakhala bwino.
Kuchuluka kwa shuga m'magazi kumabweretsa kugona, ndipo kugwera pansi pazomwe zimayambitsa kufooka, kusakwiya, komanso kuperewera.
Muzochitika zotere, thupi pamlingo wocheperako limayesetsa kupeza kuperewera kwa glucose kuchokera m'maswiti osiyanasiyana kuti apangitse mwachangu kuchepa kwa mphamvu. Munthu amakhala ndi nkhawa nthawi zonse paphoko la chokoleti kapena chidutswa cha keke, makamaka madzulo. M'malo mwake, izi zimangowonetsa kumverera kwanjala panthawi ya chakudya cha Ducan, ndi zina zilizonse.
Ngati mumatsatira zakudya za Ducan, simungathe kuwonjezera shuga wamba pazakudya, chifukwa chake muyenera kusankha wokoma woyenera.
Koma ndi mtundu wanji wa zotsekemera kusankha?
Zakudya za shuga m'malo mwake
Xylitol (E967) - ili ndi zopatsa mphamvu zofanana ndi shuga. Ngati munthu ali ndi vuto ndi mano ake, ndiye kuti cholowa chakecho ndicholondola kwa iye. Xylitol, chifukwa cha malo ake, amatha kuyendetsa njira za metabolic ndipo samakhudza enamel ya mano, amavomerezedwa kuti azigwiritsidwa ntchito mu odwala matenda ashuga.
Ngati mankhwalawa amagwiritsidwa ntchito mopitilira muyeso, mavuto am'mimba amatha. Amaloledwa kudya magalamu 40 okha a xylitol patsiku.
Saccharin (E954) - Chophatikizira shuga ichi ndichotsekemera kwambiri, chili ndi zopatsa mphamvu zochepa ndipo sichimalowa m'thupi. Kugwiritsa ntchito pawiri iyi, mutha kuchepa thupi, chifukwa chake saccharin imalimbikitsidwa kuphika mogwirizana ndi zakudya za Ducan.
M'mayiko ena, chinthu ichi chimaletsedwa chifukwa chimavulaza m'mimba. Kwa tsiku, mutha kugwiritsa ntchito zosaposa 0,2 g za saccharin.
Cyclamate (E952) - ili ndi kukoma kosangalatsa komanso kosakoma kwambiri, koma ili ndi zabwino zingapo:
- ili ndi zopatsa mphamvu zochepa
- zabwino kudya
- cyclamate imasungunuka kwambiri m'madzi, kotero imatha kuwonjezeredwa zakumwa.
Aspartame (E951) - Nthawi zambiri amawonjezera zakumwa kapena makeke. Ndiwotsekemera kuposa shuga, umakoma bwino ndipo ulibe kalori. Mukayatsidwa kutentha kwambiri imataya mtundu wake. Palibe oposa 3 magalamu a aspartame omwe amaloledwa patsiku.
Acesulfame potaziyamu (E950) - kalori wotsika, yemwe amangotuluka m'thupi, samatengedwa m'matumbo. Itha kugwiritsidwa ntchito ndi anthu omwe ali ndi matenda osokoneza. Chifukwa cha zomwe methyl ether imapangidwira, acesulfame imavulaza mtima, kuphatikiza apo, imakhala ndi mphamvu yolimbikitsa mtima wamanjenje.
Kwa ana ndi azimayi oyembekezera, panganoli limakanizidwa, gulu loyamba ndi lachiwiri siliri pa chakudya cha Ducan. Mlingo wotetezeka kwa thupi ndi 1 g patsiku.
Succrazite - yoyenera kugwiritsidwa ntchito mu matenda ashuga, samatengedwa ndi thupi, ilibe ma calories. Ndizachuma kwambiri, popeza phukusi limodzi lolowa m'malo ndi pafupifupi kilogalamu sikisi ya shuga wosavuta.
Succrazite imabweretsa drawback imodzi yayikulu - kawopsedwe. Pachifukwa ichi, ndibwino kusagwiritsa ntchito, kuti musavulaze thanzi. Palibe oposa 0,6 g a panganoli omwe amaloledwa tsiku lililonse.
Stevia ndi wogwiritsa ntchito shuga popanga zakumwa. Chifukwa cha chiyambi chake, stevia sweetener ndi yabwino kwa thupi.
- Stevia imapezeka mu mawonekedwe a ufa ndi mitundu ina,
- mulibe zopatsa mphamvu
- angagwiritsidwe ntchito kuphika zakudya zamagulu.
- Cholowa ichi chimatha kugwiritsidwa ntchito ndi anthu odwala matenda ashuga.
Chifukwa chake, ku funso lomwe angasankhe m'malo mwakudya, yankho limaperekedwa pofotokozera za zofunikira kapena mosinthanitsa, mosemphana ndi mtundu uliwonse wa zotsekemera.
