Anthu ambiri sangathe kulingalira za moyo wawo popanda shuga. Pali zinthu zambiri zokoma, monga maswiti, makeke ndi makeke omwe amasungunuka mkamwa mwanu, amakhutiritsa thupi lanu, ndikuwongolera kusintha kwanu.
Anthu omwe amadya amapopa ngakhale atchulidwe kamodzi ka shuga, mwachikondi amatcha aliyense odziwika kuti sucrose. Komabe, shuga wopezeka kuchokera ku beets ndi nzimbe ndi chakudya chofunikira kwambiri chopangira thupi. Tiyeni tiwone ma calories angati omwe ali mu supuni ya shuga.
Shuga ndimphamvu yogwira. Ndi omwe amatenga nawo gawo pakukwaniritsa thupi la munthu ndi zakudya zopatsa thanzi, ndi gwero lamphamvu lofunikira kutsimikizira njira zofunika. Siprose imatha kuthyoka mwachangu kwambiri kuti glucose amasintha mosavuta.
Anthu ambiri amasamala kuchuluka kwama calories omwe amapezeka mu supuni ya shuga. Ili ndi vuto losatha kwa iwo omwe akuyesera kuti akhalebe ndi chithunzi kapena akufuna kuti achulukitse mapaundi owonjezera. Pafupifupi onse amawonjezera shuga ndi kapu ya tiyi wokoma kapena khofi. Nkhaniyi iyankha mafunso onena za kuchuluka kwa zopatsa mphamvu mu shuga.
Kalori ya shuga, zovuta ndi zabwino
Ndi anthu ochepa omwe amapeza mphamvu kukana shuga kapena zinthu zokhala nazo. Zakudya zotere zimasangalatsa munthu, zimasintha mikhalidwe. Maswiti amodzi ndi okwanira kuti asinthe tsiku kukhala lodzaza ndi lowala kukhala lowala komanso lowala. Chomwechonso kusokoneza bongo. Ndikofunikira kudziwa kuti chogulitsachi chimakhala ndi zopatsa mphamvu zambiri.
Chifukwa chake, supuni imodzi ya shuga imakhala ndi kilocalories makumi awiri. Poyang'ana koyamba, ziwerengerozi sizikuwoneka ngati zazikulu, koma ngati mungaganizire kuchuluka kwa zosakaniza kapena maswiti omwe amamwetsa tsiku lililonse ndi kapu ya tiyi, ndiye kuti zomwe zimapangidwazo ndizofanana ndi chakudya chamadzulo chokwanira (pafupifupi 400 kcal). Sizokayikitsa kuti pakhala pali ena omwe akufuna kukana chakudya chamadzulo omwe amabweretse zopatsa mphamvu zambiri.
Shuga ndi zotsekera (maswiti osiyanasiyana) zimasokoneza ziwalo ndi machitidwe a thupi.
Zakudya za calorie za shuga ndi 399 kcal pa 100 g yazinthu. Ma calorie omwe ali ndi shuga osiyanasiyana:
- mu kapu yokhala ndi 250 ml muli shuga 200 (798 kcal);
- mu kapu yokhala ndi 200 ml - 160 g (638.4 kcal);
- mu supuni yokhala ndi slide (kuphatikiza mankhwala amadzimadzi) - 25 g (99.8 kcal);
- mu supuni ya tiyi yokhala ndi slide (kupatula zakumwa) - 8 g (31.9 kcal).
Ubwino wa shuga
Izi sizili ndi mavitamini ndi zakudya zophatikiza, koma zimapatsa mphamvu thupi, zimakhudzidwa mwachindunji mu ubongo, zimasintha machitidwe chifukwa cha kupezeka kwa chakudya chamagetsi. Chifukwa chokhala ndi zopatsa mphamvu zambiri, shuga amapirira bwino ndi njala.
Glucose ndiye magetsi opatsa thupi, ndikofunikira kuti chiwindi chikhale chathanzi, chimakhudzidwa ndi kulowerera kwa poizoni.
Ichi ndichifukwa chake imagwiritsidwa ntchito ngati jekeseni wa poyizoni wosiyanasiyana ndi matenda ena. Pankhaniyi, zopatsa mphamvu za shuga sizikhala ndi vuto, chifukwa ndi gwero la shuga lotere.
Nthawi zambiri mumatha kumva mu malingaliro a madokotala kwa iwo omwe akufuna kuchepa thupi omwe muyenera kuchepetsa kugwiritsa ntchito shuga ndi zinthu zake. Kukana shuga pakudya chifukwa cha kuchuluka kwa zopatsa mphamvu zake, osati zokhazo. Kudya zakudya zambiri, kuphatikiza ndi shuga, kumathandizanso kunenepa kwambiri. Chakudya chokoma chimakhudzanso enamel ya mano ndikupangitsa dzino kuwola.
Zomakoma
Shuga chifukwa chokhala ndi zopatsa mphamvu zambiri zopatsa mphamvu kumabweretsa kuwonjezeka kwa kuchuluka kwa shuga m'magazi. Nthawi zambiri, kapamba alibe nthawi yopangira insulin chifukwa chogwiritsa ntchito sucrose yambiri.
Zikatero, ndizoletsedwa kugwiritsa ntchito shuga kuti pasadzikundike mafuta opatsa mphamvu m'thupi. Kuletsedwa kwamphamvu kumakhazikitsidwa pamaswiti onse omwe amakondedwa ndi ma cookie ndipo munthu ayenera kugula zotsekemera kuchokera m'matumba a odwala matenda ashuga.
Chomwe chimatithandizira ndikuti alibe msuzi umodzi wa shuga, womwe zopatsa mphamvu zake zimakhala zowopsa mthupi. Nthawi yomweyo, thupi limatha kugwiranso ntchito mopweteka chifukwa chosowa chinthu chomwe mumakonda, komabe, kudalira shuga kumatha kugonjetsedwa, ngakhale ndizovuta.
Izi zimachitika chifukwa cha kupezeka kwa masamba omwe samatenga shuga ngati njira ina iliyonse yothandizira shuga wokhazikika, komabe, ngati ndiwokoma mwachilengedwe, ndiye kuti nkomveka.
Kuletsa kugwiritsa ntchito shuga ndikofunikira pang'onopang'ono. Kwa iwo omwe akufuna kuti achepetse thupi ndikugawana ndi masentimita owonjezera, ndikulimbikitsidwa kuti ayambe kupereka shuga mu tiyi, popeza mmalo mwake ma calorie ake amakhala apamwamba kwambiri kuposa chizolowezi chovomerezeka. Poyamba zimatha kukhala zowawa komanso zovuta, koma pang'onopang'ono kulawa masamba kudzasiya kumva kuperewera kwa shuga.
Kodi shuga ali ndi zopatsa mphamvu zingati?
Omwe amayang'anira kuchuluka kwa thupi ndi kudya kalori amadziwa bwino kuti shuga ndi zovulaza mukamadya, komanso zakudya zomwe zimachulukitsa shuga ziyenera kusayikidwa chakudyacho.
Koma ndi anthu ochepa omwe amaganiza za kuchuluka kwa zopatsa mphamvu mu supuni imodzi ya shuga. Patsikuli, anthu ena amamwa makapu asanu a tiyi kapena khofi (kupatula maswiti ena angapo), ndipo nawo, thupi limangotulutsa osati mahomoni achisangalalo, komanso limalandira ma kilocalories ambiri.
Supuni iliyonse ya shuga imakhala ndi 4 g yamafuta ndi 15 kcal. Izi zikutanthauza kuti mu kapu ya tiyi muli pafupifupi ma kilogalamu 35, ndiye kuti, thupi limalandira pafupifupi kcal 150 patsiku ndi tiyi wokoma.
Ndipo ngati mukukumbukira kuti munthu aliyense amadya maswiti awiri patsiku, amagwiritsanso ntchito makeke, masikono ndi maswiti ena, ndiye kuti chiwerengerochi chidzachulukitsidwa kangapo. Musanawonjezere shuga kwa tiyi, muyenera kukumbukira za zopatsa mphamvu ndi zovulaza pamwambowo.
Shuga woyengedwa amadziwika kuti ali ndi zopatsa mphamvu pang'ono. Chotaphatikizidwa choterechi chimakhala ndi zopatsa mphamvu pafupifupi 10 kcal.
Kuchuluka kwa shuga pamene mukuyesera kuti muchepetse kunenepa
- Ngati munthu awerengera zopatsa mphamvu ndi nkhawa za kunenepa kwambiri, ndiye kuti ayenera kudziwa ndendende kuchuluka kwa zopatsa mphamvu zomwe zimayenera kumizidwa tsiku limodzi. 130 g ya chakudya chokwanira chokwanira kukhala ndi mphamvu yachilengedwe.
- Ndikofunika kukumbukira kuti kugwiritsa ntchito maswiti sikuletsedwa mwamphamvu chifukwa cha shuga wambiri wopatsa mphamvu.
- Kuti zakudya zizikhala ndi chakudya chamagulu, muyenera kukumbukira za chikhalidwe chake malinga ndi jenda:
- Azimayi amatha kumwa 25 g shuga patsiku (makilogalamu 100). Ngati kuchuluka kwa mankhwalawa kukufotokozedwa m'mapikisheni, ndiye kuti sichikhala chopanda supuni 6 za shuga patsiku;
- popeza amuna amakhala ndi mphamvu zambiri zamagetsi, amatha kudya shuga wowirikiza 1.5, ndiye kuti amatha kudya 37,5 g (150 kcal) patsiku. M'mabakoni, awa saposa asanu ndi anayi.
- Popeza shuga amakhala ndi chakudya chochepa, zopatsa mphamvu zomwe zimakhala mmatimu siziyenera kupitilira kuchuluka kwa 130 g mthupi la munthu. Kupanda kutero, onse amuna ndi akazi amayamba kukhala onenepa.
Chifukwa cha kuchuluka kwambiri kwa zopatsa mphamvu za shuga, akatswiri azakudya amawalangiza kuti asamagwiritse ntchito molakwika. Kuti mukhale ndi thanzi komanso mawonekedwe okongola, ndibwino kugwiritsa ntchito zotsekemera.
Mwina kusinthaku kungapangitse kukoma kwina, koma chiwonetserocho chidzakondweretsa munthu kwa zaka zambiri. Ngati mulibe kutsimikiza kokana chokoleti, ndibwino kuti mudye chakudya chamadzulo musanadye, popeza zovuta zamaswiti zimaphwanyidwa m'thupi kwa maola angapo.
