Anthu omwe amakonda masewera ndipo amasamala zaumoyo wawo nthawi zambiri amaganiza za momwe angachepetse kudya shuga komanso zakudya zopatsa shuga. Kupatula apo, zakudya zopanda zakumwa ndi zakumwa sizimatha. Komanso anthu ambiri amadalira matenda amisala. Mwachitsanzo, ngakhale chidutswa cha chokoleti chimatha kusintha momwe mukumvera, ndipo kwa ambiri, chikho cha khofi wokoma wokoma ndi zonona ndiye mwambo wamawa wopanda tsiku lomwe tsiku lawo lidzawonongeka.
Chifukwa chake, olowa m'malo a shuga ndi otchuka kwambiri masiku ano, omwe mungasiyanitse masikuwo popanda moyo wokoma. Koma zodabwitsazi, monga zina zilizonse zomwe zimafotokozeredwa, zimakhala ndi mawonekedwe awo, ndipo musanagwiritse ntchito, muyenera kudziwa ngati m'malo mwake mungagwiritsidwe ntchito tsiku ndi tsiku osavulaza thanzi lanu?
Mitundu yama mmalo a shuga: otsekemera ndi okoma
Zilipo zonse za shuga zitha kugawidwa m'magulu awiri: zotsekemera ndi zotsekemera.
- Sweetener - mankhwalawa ali ndi zopatsa mphamvu zopatsa mphamvu zambiri (pafupifupi shuga), amakhudzidwa ndi kagayidwe kachakudya. Oimira otchuka a gululi ndi: fructose, xylitol ndi isomaltose.
- Ma sweeteners - ali ndi zero zopatsa mphamvu ndipo satenga nawo mbali metabolism. Zinthu izi zimaphatikizapo stevioside, saccharin, sucralose, aspartame ndi cyclamate.
Zokomera komanso zotsekemera za shuga zimagawidwanso m'mitundu iwiri:
- Zachilengedwe - izi ndi zinthu zopangidwa kuchokera ku zinthu zachilengedwe, komanso mankhwala omwe amapangidwa mwangozi, koma ali zachilengedwe.
- Zopangira - zinthu zomwe zimapangidwa pogwiritsa ntchito mankhwala osakanikirana, mwachilengedwe sizipezeka.
Zoyenera kusankha: Zachilengedwe kapena zopanga zina?
Mwachilengedwe, pakakhala kusankha pakati pa chinthu chachilengedwe ndi chopanga, ndibwino kuti musankhe chisankho choyamba, chifukwa sichingavulaze thanzi. Komabe, munthu sangasokonezeke bwanji pazakudya zosiyanasiyana zomwe zimasungidwa m'mashelefu zomwe zimapangidwa ndikusankha chimodzi chokha mwa zitini khumi ndi ziwiri?
Wogula amayenera kudziwa bwino lomwe kuti shuga ndi iti, ndipo wowonjezerayo ayenera kukwaniritsa zofunikira za munthu amene amudya. Mwanjira ina, munthu ayenera kumvetsetsa chifukwa chake akufuna cholowa m'malo, mwachitsanzo, ngati akufuna kuchepetsa thupi komanso osavulaza thanzi lake, ndiye kuti ndibwino kusankha sucralose, etc.
Mosiyana ndi shuga, zotsekemera zimatengedwa pang'onopang'ono ndikukhala ndi index yotsika ya glycemic. Koma chifukwa chokhala ndi zopatsa mphamvu zambiri zopatsa mphamvu, ma analogu a shuga siabwino kwa anthu omwe akufuna kuchotsa mapaundi owonjezera. Chifukwa chake, ndibwino kuzisintha ndi zotsekemera.
Pafupifupi shuga onse ali ndi thanzi chifukwa cha chibadwa chawo. Tsoka ilo, zomwezo sizinganenedwe kwa okometsa: ngati poyambilira mavuto onsewo amakhala mwa kuchuluka kwa zopatsa mphamvu, ndiye chachiwiri - pamankhwala osokoneza thupi.
M'malo otchuka a shuga
Pangani
Chowonjezeracho ndi shuga wochokera ku zipatso zosiyanasiyana. Fructose amalowetsedwa ndi thupi pang'onopang'ono kuposa sucrose, koma ndi metabolism imakhala glucose. Chowonjezera ichi chikhoza kudyedwa ngati palibe shuga wina wabwino, ndipo ndizovuta kwambiri kupewa kumwa ndi zotsekemera. Koma dziwani pang'onopang'ono.
Chifukwa chake, mawonekedwe akuluakulu a fructose ndi awa:
- zopangidwa mwachilengedwe;
- mosiyana ndi shuga, limakamizidwa pang'onopang'ono;
- yosayenera kwa iwo omwe akufuna kuti athetse mapaundi owonjezera.
Xylitol
Izi ndi mowa wamakristali. Ma kristalo okoma a translucent amapangidwa kuchokera ku zinyalala zomwe zimapezeka pazomera zamitengo: nkhuni, mitu ya chimanga, mankhusu a mpendadzuwa ndi zinthu zina. Ngakhale kuti xylitol ndiwopatsa mphamvu kwambiri, imakamizidwa ndi thupi pang'onopang'ono. Kuphatikiza apo, xylitol ili ndi zabwino zake - kugwiritsa ntchito pafupipafupi kumakhudza mano komanso mano, ndipo chizolowezi cha shuga m'magazi sichinasinthe.
Chifukwa chake, mawonekedwe a xylitol akuphatikizapo:
- chilengedwe;
- kuchepa kwapang'onopang'ono kwa thupi;
- koyenera pang'ono kwa iwo omwe akufuna kuti achepetse kulemera kwakukulu, koma ngati amamwetsa pang'ono kapena pang'ono;
- bongo wambiri wowonjezera ungayambitse mavuto m'mimba.
Isomaltose
Uku ndi mtundu wa shuga wachilengedwe wopezeka ndi mphamvu ya sucrose. Ndikofunika kudziwa kuti isomaltose ndi gawo la nzimbe ndi uchi. Mwakutero, mawonekedwe a lokoma awa ndi ofanana ndi fructose:
- chilengedwe;
- imagwiridwa pang'onopang'ono, chifukwa chomwe sichimapangitsa kuti insulin iphulike m'thupi;
- osavomerezeka kwa omwe ali ndi mavuto onenepa kwambiri.
Ndi shuga iti yomwe ingasankhe?
Kuwona mfundo pazonse pamwambapa, mutha kusankha nokha zotsekemera panokha. Ngakhale simuyenera kunyalanyaza malingaliro a akatswiri omwe amalimbikitsa izi:
- Ngati munthu ali ndi thupi labwinobwino ndipo samakhala ndi cholinga chochepetsa thupi, ndiye kuti amatha kupereka shuga mwachizolowezi komanso mitundu yonse ya shuga yachilengedwe. Kuphatikiza apo, okometsera mchere poyerekeza ndi shuga wokhazikika amakhala bwino chifukwa amakwiriridwa nthawi yayitali, chifukwa momwe kuchuluka kwa glucose m'magazi sikusintha, chizolowezi nthawi zonse chimakhalabe chovomerezeka.
- Anthu omwe akufuna kuchepa kwambiri, koma sangathe kudzikana chakudya chotsekemera, muyenera kusankha zowonjezera ndi sucralose kapena mankhwala okhala ndi stevia. Koma kumbukirani kuti musanawonjezere shuga m'malo mwa zakudya kapena zakumwa, Mlingo wake uyenera kuyang'aniridwa mosamala, ndipo ndibwino kukaonana ndi dokotala.
- Ndikwabwino kukana kugula m'malo mwa shuga pogwiritsa ntchito cyclomat kapena aspartame, popeza imatha kuyipitsa thanzi komanso imabweretsa poyizoni.
Komabe, akatswiri azakudya amatsimikiza kuti munthu akamadya ndikuchita masewera molondola, ngakhale ataloleza kuti amwe chikho cha chokoleti cha onunkhira onunkhira bwino, khofi kapena tiyi, chithunzi chake ndi thanzi sizikhudzidwa.
