Anthu amakono, okonda kukhala ndi moyo wathanzi, amawona shuga kukhala chinthu choyipa. Zowonadi, kugwiritsa ntchito molakwika zakumwa zamtunduwu kumabweretsa ma caries, mawonekedwe owonjezera, omwe, amachititsa kukula kwamatenda, mafupa, mtima, m'mimba komanso, matenda ashuga.
Chifukwa chake, chiwonjezeko cha mafani okhala ndi moyo wathanzi akusintha shuga mu zakudya ndi zotsekemera zingapo, zosavulaza thupi.
Mitundu ya shuga ya analogues ndi kapangidwe kake
Zosangalatsa zonse zamakono zitha kugawidwa m'magulu awiri: zopanga (zopangidwa) komanso zachilengedwe.
Gulu loyamba la zotsekemera limapangidwa kuchokera kuzinthu zopanga zopangidwa mu labotale yamankhwala. Amakhala opanda ma calorie ndipo amachotsedwa kwathunthu mthupi.
Gulu lachiwiri limapangidwa kuchokera kuzinthu zachilengedwe zomwe zimakhala ndi ma calorie osiyanasiyana. Zokometsera zachilengedwe zimaphwanyidwa pang'onopang'ono ndipo zimakonzedwa pang'onopang'ono ndi thupi, popanda kuyambitsa kwambiri shuga.
Zinthu zotsatirazi zimawerengedwa ngati shuga zachilengedwe:
- fructose. Muli masamba, zipatso ndi uchi wachilengedwe. Fructose ndi pafupi 1.2-1.8 nthawi wokoma kuposa shuga, pomwe ma calorie omwe amakhala otsika kwambiri (3.7 kcal / g). Katunduyu ali ndi index yotsika ya glycemic (GI = 19), kotero amatha kugwiritsidwa ntchito ngakhale ndi matenda a shuga;
- sorbitol. Patsani maapulo, ma apricots ndi zipatso zina. Sorbitol si chakudya ayi, koma ndi wa gulu la ma alcohols, chifukwa chake siwotsekemera. Insulin siyofunikira pakuyamwa kwake. Zopatsa mphamvu za sorbitol ndizochepa: 2.4 kcal / g. Ndi bwino kudya zosaposa 15 g za mankhwala patsiku. Ngati mupitilira muyeso womwe ungafotokozeredwe, mankhwalawa amatha;
- erythritol (“vwende”). Izi ndi makhiristo omwe amawoneka ngati shuga. Wokoma amasungunuka kwambiri m'madzi, ndipo mtengo wake wa caloric ndi zero. Erythritol imalekeredwa bwino ndi thupi ngakhale mu Mlingo waukulu ndipo samayambitsa zovuta;
- stevia. Uwu ndiye mtundu wodziwika bwino wa zotulutsa, zomwe zimapezeka pamasamba a chomera chomwechi, chomwe chikukula ku Asia ndi South America. Stevia ndi wokoma kwambiri kuposa shuga. Zakudya zovomerezeka tsiku lililonse ndizogwiritsa ntchito 4 mg / kg. Chomera chimadutsa shuga. Mndandanda wa glycemic wa stevia ndi zero, kotero odwala matenda ashuga amatha kudya zotere.
Zowonjezera zamakono zogulitsa shuga ndi mitundu yotsatsa iyi:
- sucralose. Ichi ndi chimodzi mwazotetezeka kwambiri zopangidwa ndi shuga wokhazikika. Supralose imakoma kwambiri kuposa shuga, koma sizikhudza kuchuluka kwa shuga m'magazi. Vutoli limasunga zinthu zake nthawi ya kutentha, choncho lingagwiritsidwe ntchito kuphika. Simungagwiritse ntchito zoposa 15 mg / kg pa zinthu patsiku;
- machitidwe. Thupi limakhala lokoma kwambiri kuposa shuga, ndipo mtengo wake wowerengera ndi zero. Pamatenthedwe kwambiri, aspartame amawola, kotero sangathe kugwiritsidwa ntchito pakuphika, omwe amathandizidwa ndi kutentha kwa nthawi yayitali;
- saccharin. Zimapulumutsa shuga m'maswiti nthawi 450. Patsiku, simungathe kudya zosaposa 5 mg / kg pa chinthu;
- cyclamate. 30 katatu okoma kuposa shuga. Zopatsa mphamvu za cyclamate ndi zero. Mulingo wovomerezeka tsiku lililonse ndi 11 mg / kg.
Kodi chothandiza ndi chani chomwe chingavulaze odwala shuga?
Tsamba la Webusayiyi lafalitsa nthano zambiri zokhuza kuwopsa kwa zotsekemera. Pakadali pano, ambiri aiwo adakanidwa, choncho simuyenera kukana kugwiritsa ntchito shuga.
Okoma amakhala ndi phindu pa thanzi la anthu onse athanzi komanso omwe amakonda kudwala matenda ashuga kapena ali kale ndi matenda.
Chofunikira chachikulu pakugwiritsa ntchito shuga mmalo ndikutsatira mosamala mlingo womwe umaperekedwa mu malangizo.
Momwe mungasankhire njira yabwinoko yokhala ndi shuga?
Monga tanena pamwambapa, kusankha kwa wogwirizira wa shuga kuyenera kuchitika payekha, kutengera zomwe mungazikonde, luso lazachuma, zopatsa mphamvu za calorie, index ya glycemic, komanso kupezeka kwa zotsatira zoyipa.
Ndikulimbikitsidwa kuti ndizikonda katundu wa makampani omwe akhala akugwira ntchito yopanga zakudya kwa zaka zambiri ndipo atha kukhala ndi mbiri ngati wopanga wodalirika.
Ndi gawo liti la shuga lomwe limapweteketsa kwambiri?
Zokometsera zonse zomwe zimaperekedwa m'mashefu amachimake ndi m'masitolo zimayesedwa kuti zitheke ndipo zitangotsala ndikugulitsa.
Komabe, momwe iwo amaperekera zotsekemera m'maiko osiyanasiyana padziko lapansi zimasiyana. Mwachitsanzo, zomwe zimaloledwa kugwiritsidwa ntchito ku Asia zitha kuletsedwa ku Europe ndi USA, ndi zina.
Chifukwa chake, chofunikira chachikulu pakugwiritsira ntchito kwa olowa m'malo chidzakhala kutsatira kwambiri mlingo, zomwe mavomerezedwe ake amawonetsedwa pa zilembo kapena malangizo.
Kodi ndi shuga wanthabwala uti amene ali bwino kwambiri pa mtundu woyamba 1 ndi shuga 2?
Cholinga chachikulu chakupanga kwa shuga ndi kuchuluka kwa shuga m'magazi.
Zakudya zosakonzedwa bwino zimakwiyitsa chiwonetsero cha matenda omwe ali pansi. Chifukwa chake, kuwongolera kwa kagayidwe kazakudya mu shuga ndikofunikira kwambiri.
Popeza zotsekemera sizimakhudza kagayidwe kazakudya, zimatha kuthetsa vutoli pang'ono. Madokotala m'mbuyomu adanenetsa kuti odwala matenda ashuga amagwiritsa ntchito zowonjezera zachilengedwe.
Chifukwa cha zopatsa mphamvu zachilengedwe zotsekemera zachilengedwe, masiku ano, zokonda zimaperekedwa kwa ma fanizo osanja okhala ndi zero calorie. Mwa kudya zakudya izi, kunenepa kwambiri, komwe nthawi zambiri kumakhala kothandizirana ndi matenda a shuga, titha kupewa.
Ndi bwino kugwiritsa ntchito kunenepa?
Zomakoma panthawi yachakudya zimathandizanso kuchepetsa kunenepa. Zosangalatsa zopanda mchere zomwe zimaletsa kulakalaka kwa maswiti ndipo sizimakhudza kuchuluka kwa shuga m'magazi ndizabwino kwa munthu wodziwa kudya.
Zotsekemera zotetezeka kwambiri kwa amayi apakati ndi ana
Mimba ndi gawo lapadera lomwe mayi ayenera kugwiritsa ntchito mtundu uliwonse wa zakudya zopatsa thanzi mosamala kwambiri.
Ngakhale phindu la mankhwala olowa m'malo mwa shuga, amathanso kuyambitsa ziwopsezo zonse ziwiri amai ndi mwana wosabadwayo.
Chifukwa chake, ndibwino kuti amayi oyembekezera asamagwiritse ntchito zakudya ngati zotere kapena kukakambirana ndi dokotala wa gynecologist kuti adzayikidwebe mosalekeza.
Ngati kufunikira kwa wogwirizira ndi shuga sikungapeweke, ndibwino kuti musankhe ma stevia, fructose kapena maltose, omwe ali ndi zotsutsana pang'ono.
Mfundo yomweyi posankha lokoma imayenera kutsatiridwa mukamasankha shuga wogwirizira kwa mwana. Koma ngati palibe kufunika kwina kogwiritsa ntchito mankhwalawa, ndiye kuti sioyenera kugwiritsa ntchito izi. Ndikwabwino kukhazikitsa mfundo za zakudya zoyenera kuchokera kwa mwana kuyambira ali mwana.
Zokometsera zopanda pake
Okometsetsa abwino kwambiri amakhala ndi kununkhira kwachilendo kwa mankhwala.Nthawi zambiri, pakatha sabata ntchito, zipatso zamalawa zimazolowera izi, ndipo munthu amasiya kumva "zonunkhira" izi.
Ngati mukufunitsitsa kugula chinthu popanda kukoma, samalani ndi zina zomwe zimaphatikizidwa. Amakhala okoma kwambiri kuposa glucose ndipo alibe mankhwala azitsamba.
Komabe, kuphatikiza kwina kwa zinthu kungakhale kovulaza kwambiri thanzi. Izi zikuphatikiza cyclamate + aspartame, acesulfame + aspartame, saccharin + cyclamate ndi ena ambiri.
Muyezo wama ndemanga abwino kwambiri a madokotala ndi odwala matenda ashuga
Madokotala amavomereza kugwiritsa ntchito zotsekemera anthu athanzi.
Malinga ndi madotolo, ndibwino kuti ogwiritsira ntchito mosasamala asankhe fructose kapena sorbitol, koma kwa mafani azitsankho zatsopano, zosankha monga stevia kapena sucralose ndizabwino.
Ponena za odwala matenda ashuga, amatha kusankha ma zero-calorie okoma (xylitol kapena sorbitol). Ngati zopatsa mphamvu za calorie sizikuwawopsa, akhoza kusankha stevia kapena cyclamate.
Makanema okhudzana nawo
Kodi zotsekemera ndiziti zomwe ndizabwino kwambiri komanso zabwino kwambiri? Mayankho mu kanema:
Kaya ndikugwiritsa ntchito shuga kapena osagwiritsa ntchito shuga ndi nkhani yamwini. Koma ngati mungaganize zopanga izi kukhala gawo lofunika la chakudya chanu, onetsetsani kuti mukutsatira mlingo womwe waperekedwa mu malangizowo kuti usawononge thupi lanu m'malo mopindulitsa.
