Zomwe mukufunikira kudziwa za zotsekemera: zomwe ndi, zomwe zili zothandiza komanso zovulaza

Kusamalidwa bwino kwa matenda ashuga sikungatheke popanda kusintha kwa zakudya. Chinthu choyamba chomwe wodwala ayenera kusiya ndichogula zakudya, maswiti.

Kapenanso, wogwiritsa ntchito shuga akhoza kugwiritsidwa ntchito. Zoterezi zidapangidwa kale m'zaka za zana la 20. Pali kutsutsanabe pankhani yothandiza ndi kuvulaza.

Ambiri mwa okometsetsa alibe vuto lililonse. Pali zinthu zina zomwe zimakhudza thanzi la munthu wodwala matenda ashuga.

Kodi sweetener ndi chiyani?

Zomveka zotsekemera zimamveka kuti zimatanthawuza zinthu zapadera zomwe zimadziwika ndi kukoma kokoma, koma zotsika za calorie komanso index yotsika ya glycemic.

Anthu akhala akuyesera kwa nthawi yayitali kuti asinthe zinthu zina zatsopano zamafuta ndi zinthu zotsika mtengo komanso zosafunikira kwenikweni. Chifukwa chake, ku Roma wakale, madzi ndi zakumwa zinafutidwa ndi lead acetate.

Ngakhale kuti poda ili ndi poyizoni, kugwiritsidwa ntchito kwake kunatenga nthawi yayitali - mpaka zaka za zana la 19. Saccharin adapangidwa mu 1879, aspartame mu 1965. Masiku ano, zida zambiri zawoneka m'malo mwa shuga.

Asayansi amasiyanitsa zotsekemera ndi zotsekemera. Zoyambirira zimakhudzidwa ndi kagayidwe kazakudya zam'mimba ndipo zimakhala ndi zopatsa mphamvu zofananira ngati mafuta. Omalizawa sakukhudzidwa ndi metabolism, mphamvu yawo yamphamvu ili pafupi ndi zero.

Gulu

Zokoma zimapezeka m'njira zosiyanasiyana, zimakhala ndi mawonekedwe. Amasiyananso mitundu yamakomedwe, zopatsa mphamvu, zonena za glycemic. Pakuwongolera m'malo osiyanasiyana oyengereza komanso kusankha mtundu woyenera, gulu lapangidwa.

Malinga ndi mawonekedwe amasulidwe, okometsetsa amasiyanitsidwa:

• ufa;
• madzi;
• zokhazikitsidwa.

Ndi kuchuluka kwa kutsekemera:

• voluminous (wofanana ndi sucrose mu kukoma);
• okometsa kwambiri (nthawi zambiri amakoma kuposa shuga woyengeka).

Gawo loyamba limaphatikizapo maltitol, isomalt lactitol, xylitol, sorbitol bolemite, lachiwiri limaphatikizapo thaumatin, saccharin stevioside, glycyrrhizin moneline, aspartame cyclamate, neohesperidin, Acesulfame K.

Ndi mphamvu yamagetsi, mmalo mwa shuga omwe amaikidwa m'magulu awa:

• ma calorie apamwamba (pafupifupi 4 kcal / g);
• wopanda kalori.

Gulu loyamba limaphatikizapo isomalt, sorbitol, alcohols, mannitol, fructose, xylitol, chachiwiri - saccharin, aspartame, sucralose, acesulfame K, cyclamate.

Mwa chiyambi ndi kapangidwe kake, zotsekemera ndi:

• zachilengedwe (oligosaccharides, monosaccharides, zinthu zopanda-saccharide, mafuta a hydrolysates, Saccharide alcohols);
• zopangidwa (sapezeka mu chilengedwe, adapangidwa ndi mankhwala opangira mankhwala).

Zachilengedwe

Pansi pa zotsekemera zachilengedwe zimamvetsetsa zinthu zomwe zimafanana ndi kapangidwe kake ndi zopatsa mphamvu kuti zithetsere. Madokotala ankalangiza odwala matenda ashuga kuti asinthe shuga omwe amapezeka nthawi zonse. Fructose amadziwika kuti ndiye chinthu chotetezeka kwambiri chomwe chimapereka mbale ndi zakumwa zotsekemera.

Zomwe zimakhala zotsekemera zachilengedwe ndi:

• kwambiri kufatsa kagayidwe kachakudya;
• zambiri zopatsa mphamvu;
• kutsekemera komweko pa nthawi iliyonse;
• osavulaza.

Zoyimira zachilengedwe zokhala ndi shuga woyengedwa ndi uchi, stevia, xylitol, shuga wa kokonati, sorbitol, agave syrup, Yerusalemu artichoke, mapulo, artichoke.

Pangani

Fructose imalowetsedwa ndi thupi pang'onopang'ono, imasinthidwa nthawi ya makeke amtundu wa glucose. Katunduyu amakhala ndi timadzi tokoma, zipatso, mphesa. 1.6 nthawi zabwino kuposa shuga.

Imakhala ndi mawonekedwe oyera ngati ufa woyera, womwe umasungunuka mwachangu ndi madzi. Akatentha, chinthucho chimasintha pang'ono.

Asayansi azachipatala atsimikizira kuti fructose imachepetsa chiopsezo cha kuwola kwa mano. Koma zingayambitse kukondwerera.

Masiku ano, amalembedwa kuti azikhala ndi anthu odwala matenda ashuga, bola ngati ena osalowa m'malo. Kupatula apo, fructose imayambitsa kuwonjezeka kwa plasma glucose.

Stevia

Nthawi 15 okoma kuposa woyengeka. Tingafinye timene timakhala ndi stevioside ndipo timapitilira shuga ndi kutsekemera nthawi zokwanira 150-300.

Mosiyana ndi zinthu zina zachilengedwe zomwe zimapezeka, stevia ilibe zopatsa mphamvu komanso ilibe mankhwala azitsamba.

Ubwino wa stevia wa odwala matenda ashuga adatsimikiziridwa ndi asayansi: zawululidwa kuti thunthu limatha kuchepetsa kuchuluka kwa shuga mu seramu, kulimbitsa chitetezo chokwanira, kuthamanga kwa magazi, kukhala ndi antifungal, diuretic ndi antimicrobial.

Sorbitol

Sorbitol ilipo mu zipatso ndi zipatso. Makamaka zambiri za izo phulusa laphiri. Pazinthu zopanga mafakitale, sorbitol imapangidwa ndi makutidwe ndi okosijeni a shuga.

Thupi limakhala ndi kusasinthika kwa ufa, limasungunuka kwambiri m'madzi, komanso limachepera shuga mu kutsekemera.

Chakudya chowonjezera chimadziwika ndi zopatsa mphamvu zambiri za calorie komanso kuyamwa pang'onopang'ono mu zimakhala za ziwalo. Imakhala ndi mankhwala ofewetsa thukuta ndi choleretic.

Xylitol

Muli ndi mankhusu a mpendadzuwa, zipatso za chimanga. Xylitol ndi ofanana ndi nzimbe ndi shuga mu kukoma. Amawerengedwa ngati makaladi ndipo amatha kuvulaza chiwerengerochi. Imakhala ndi mankhwala ofewetsa thukuta komanso choleretic. Pazinthu zoyipa zomwe zimachitika, zimatha kuyambitsa mseru komanso kudzimbidwa.

Zopanga

Sizimakhudza kagayidwe kazakudya. Popeza izi ndi zinthu zopangidwa ndi mankhwala, nkovuta kutsimikizira chitetezo chawo.

Ndi kuchuluka kwa mankhwalawa, munthu akhoza kumva kukoma kwachilendo. Zokomera zotsekemera zimaphatikizapo saccharin, sucralose, cyclamate, aspartame.

Saccharin

Uwu ndi mchere wa sulfobenzoic acid. Imawoneka ngati ufa woyera, wosasungunuka m'madzi.

Oyenera odwala matenda ashuga onenepa kwambiri. Chokoma kuposa shuga, mawonekedwe ake oyera amakhala ndi kukoma kowawa.

90% yotengedwa ndi dongosolo la chimbudzi, imadziunjikira mu ziwalo za ziwalo, makamaka mu chikhodzodzo. Chifukwa chake, ndi kuvutitsidwa kwa zinthu izi kuli ndi chiopsezo chotupa cha khansa.

Supralose

Linapangidwa koyambirira kwa 80s. Amakhala okoma kuposa shuga. Amalimbikitsidwa ndi thupi ndi 15.5% ndipo amachotseredwa tsiku litatha. Supralose ilibe vuto, imaloledwa panthawi yapakati.

Zonda

Imayesedwa ndimakumwa a kaboni. Sungunuka bwino m'madzi. 30 nthawi zokoma kuposa kutsukidwa kwawoko.

Pazogulitsa zakudya zimagwiritsidwa ntchito limodzi ndi saccharin. Mimba imayamwa ndi 50%, imadziunjikira mu chikhodzodzo. Ili ndi katundu wa teratogenic, chifukwa chake ndizoletsedwa kwa akazi omwe ali ndiudindo.

Aspartame

Imakhala ndi mawonekedwe oyera ngati ufa oyera. Mu esophagus, imagawika ma amino acid ndi methanol, womwe ndi poizoni wamphamvu. Pambuyo oxidation, methanol imasinthidwa kukhala formaldehyde. Aspartame sayenera kutentha. Surrogate woyeserera wotere amagwiritsidwa ntchito kawirikawiri ndipo samalimbikitsidwa kwa odwala matenda ashuga.

Mlozera wa Glycemic ndi zopatsa mphamvu

Chifukwa chake, fructose imakhala ndi 375, xylitol - 367, ndi sorbitol - 354 kcal / 100 g. Poyerekeza: 100 magalamu a okhazikika 399 kcal.

Stevia alibe ma calorie. Mphamvu yamphamvu yazopangira shuga m'malo mwake imasiyana 30 mpaka 350 kcal pa magalamu 100 aliwonse.

Mndandanda wa glycemic wa saccharin, sucralose, cyclamate, aspartame ndi zero. Kwa zotsekemera zachilengedwe, izi zimatengera mtundu wa makristasi, njira yopangira, ndi zida zomwe zimagwiritsidwa ntchito. Mndandanda wa glycemic wa sorbitol ndi 9, fructose ndi 20, stevia ndi 0, xylitol ndi 7.

Zabwino kwambiri zotsekemera m'mapiritsi

M'malo mwa shuga mungathe kugulidwa ku malo ogulitsira kapena supermarket mu dipatimenti yazakudya. Zomakoma zimagulitsidwanso m'misika ina yogulitsa. Nthawi zambiri zinthu zoterezi zimayenera kuyikidwa pa intaneti.

Maitre de phen

Muli mafuta ochulukirapo omwe samayamwa bwino m'mimba ndipo samachulukitsa kuchuluka kwa glucose. Pali mapiritsi 650 mu phukusi, lirilonse lomwe mulibe oposa 53 kcal. Mlingo amasankhidwa poganizira kulemera kwake: chifukwa makilogalamu 10 a makapu atatu a Maitre de Sucre ndi okwanira.

Makoma a Maitre de atleha

Moyo wabwino

Ndi chinthu chopangidwa ndi saccharinate ndi sodium cyclamate. Thupi siliyamwa ndikuwachotsa impso. Sizimakulitsa kuchuluka kwa glycemia m'magazi ndipo ndi yoyenera kwa odwala matenda ashuga amitundu yoyamba ndi yachiwiri. Kufikira mapiritsi 16 amaloledwa tsiku lililonse.

Leovit

Ndi miyala pamapiritsi. Amawonetsedwa ngati wokoma kwambiri. Mmodzi kapisozi muli 140 mg wa chomera Tingafinye. Mlingo wapamwamba wa tsiku lililonse wa munthu wodwala matenda ashuga ndi magawo 8.

Wokoma Leovit

Gopher

Zili ndi saccharin ndi cyclamate. Mndandanda wa glycemic ndi zopatsa mphamvu ndi zero. Kupweteka kumatha kuyambitsa khungu, kapamba, kukokosera kwa chiwindi ndi matenda a impso. Chifukwa chake, sikulimbikitsidwa kuti odwala matenda ashuga azigwiritsa ntchito chida chowopsachi.

Sucrazite

Kuphatikizikako kumakhala ndi saccharin, fumaric acid ndi koloko yophika. Ku Sukrazit kulibe ma cyclamates omwe amayambitsa khansa. Mankhwalawa samatengekedwa ndi thupi ndipo samakulitsa thupi. Mapiritsiwo amasungunuka bwino, oyenera kukonzekera zakudya zam'mimba, phala zamkaka. Mlingo wokwanira patsiku ndi 0,7 magalamu pa kilogalamu ya kulemera kwa munthu.

Sucracite pamapiritsi

Zodzaza shuga m'malo

M'malo mopezeka shuga ambiri sogulitsidwa m'misika ndi m'masitolo, chifukwa chake amayenera kulamulidwa pa intaneti. Mitunduyi ya zotsekemera imakhala yosavuta kugwiritsa ntchito komanso kupanga.

Lacanto

Mankhwalawa amakhala ndi erythritol ndi zipatso zomwe zimachokera ku Luo Han Guo. Erythritol ndi yofooka kuposa shuga mumakoma ndi 30% ndi caloric nthawi 14. Koma Lacanto samatengedwa ndi thupi, ndiye kuti munthu samakhala bwino. Komanso, zinthu sizikhudzana ndi kuchuluka kwa shuga m'madzi a m'magazi. Chifukwa chake, amaloledwa kugwiritsa ntchito odwala matenda ashuga.

FitParad

Zomwe zimapangidwira zimaphatikizapo sucralose, stevia, rosehip ndi Yerusalemu artichoke Tingafinye, erythritol. Zinthu izi zimakhala ndi phindu pa thanzi la munthu wodwala matenda ashuga.

FitParad imalimbitsa chitetezo chathupi komanso imakhazikika pamlingo wa glycemia mkati mwazonse.

Munthu wokoma chotere sangagonjetsedwe kutentha, ngati sichoncho ataya katundu wake wopindulitsa ndikuvulaza thupi.

STEVIOZIDE SWEET

Mmalo otchuka kwambiri a shuga pakati pa odwala matenda ashuga. Muli stevia wozikidwa. Wogulitsa mu zitini za gramu 40 ndi chothandizira kapena mawonekedwe a timitengo. Nthawi 8 zotsekemera kuposa shuga: 0,2 magalamu a zinthu ndi ofanana ndi magalamu 10 a shuga woyengedwa.

Okometsetsa pakupanga chingamu ndi zakudya zamagulu

Masiku ano, kwa anthu omwe akuyang'ana kuchuluka kwawo, kwa odwala matenda ashuga, opanga mafakitale azakudya amapanga zinthu zomwe zili ndi shuga, zomwe zimadziwika ndi zochepa zama calorie ndi index yotsika ya glycemic.

Chifukwa chake, m'malo mwa shuga mumapezeka kutafuna mano, koloko, meringue, waffles, maswiti ndi makeke.

Pali maphikidwe ambiri pa intaneti omwe amapangitsa kuti azitha kukonza mchere wotsekemera womwe suwonjezera shuga m'magazi ndipo sukusokoneza kulemera. Fructose, sorbitol ndi xylitol amagwiritsidwa ntchito kwambiri.

Kodi analogue ya glucose yomwe ingagwiritsidwe ntchito bwanji kwa shuga kwa ana ndi akulu?

Kusankhidwa kwa wogwirizira ndi shuga kumadalira thanzi la odwala matenda ashuga. Ngati matendawa ndi osavuta, kubwezeretsa zabwino kumatheka, ndiye kuti mtundu wina uliwonse wa zotsekemera ungagwiritsidwe ntchito.

Sweetener iyenera kukwaniritsa zofunikira zingapo: khalani otetezeka, khalani ndi kakomedwe kosangalatsa ndikutenga gawo lochepetsa mu metabolism ya chakudya.

Ndikwabwino kwa ana ndi akulu omwe ali ndi impso, vuto la chiwindi kuti azigwiritsa ntchito zotsekemera zosavulaza kwambiri: sucralose ndi stevia.

Makanema okhudzana nawo

Zokhudza zabwino ndi zovuta za okoma mu kanemayo:

Pali m'malo ambiri a shuga. Amasankhidwa malinga ndi njira zina ndipo amakhudza thanzi la anthu m'njira zosiyanasiyana. Simuyenera kugwiritsa ntchito zinthu ngati izi: mlingo uyenera kumwedwa patsiku lomwe sapitilira muyeso wokhazikitsidwa. Zabwino kwambiri shuga m'malo mwa odwala matenda ashuga amawonedwa ngati stevia.