Zopatsa mphamvu za calorie ndi zomveka zomwe amagwiritsa ntchito pakuchepetsa thupi

Nkhani yokhudza zopatsa mphamvu za caloric imakondweretsa othamanga, zitsanzo, odwala omwe ali ndi matenda ashuga, omwe amatsatira chithunzicho.

Kutsimikizika kwa maswiti kumabweretsa kupangika kwa minofu yambiri ya adipose. Izi zimathandizira kuti munthu akhale wonenepa.

Pachifukwa ichi, kutchuka kwa zotsekemera zomwe zimatha kuwonjezeredwa m'mbale zosiyanasiyana, zakumwa, ngakhale zili ndi zopatsa mphamvu zochepa, zikukula. Mwa kutsekemera zakudya zawo, mutha kuchepetsa kuchuluka kwa chakudya chamagulu m'zakudya zomwe zimapangitsa kunenepa kwambiri.

Kodi amapangidwa ndi chiyani?

Natural sweetener fructose imachotsedwa ku zipatso ndi zipatso. Thupi limapezeka mu uchi wachilengedwe.

Mwa zopatsa mphamvu, zimakhala ngati shuga, koma zimakhala ndi mphamvu yotsika yakukweza kuchuluka kwa shuga m'thupi. Xylitol imasiyanitsidwa ndi phulusa lamapiri, sorbitol imachokera ku mbewu za thonje.

Stevioside amachokera ku chomera cha stevia. Chifukwa chokoma kwambiri, amatchedwa udzu wa uchi. Zomera zotsekemera zimapezeka chifukwa cha kuphatikiza kwa mankhwala.

Onse a iwo (aspartame, saccharin, cyclamate) amapitilira mafuta okoma a shuga nthawi zambiri ndipo ndi otsika-calorie.

Kutulutsa Mafomu

Lokoma ndi chipangizo chomwe chimasowa sucrose. Amagwiritsidwa ntchito kutsekemera mbale, zakumwa. Ikhoza kukhala yowonjezera kalori komanso yopanda ma calorie.

Zokometsera zimapangidwa mu mawonekedwe a ufa, m'magome, omwe amayenera kusungunuka musanawonjezere mbale. Zokometsera zamadzimadzi sizachilendo. Zina zomalizidwa zogulitsa m'masitolo ndizopangira shuga.

Zokomera zikupezeka:

• m'mapiritsi. Ogwiritsa ntchito ambiri olowa mmalo amakonda mawonekedwe awo apiritsi. Kulongedza kumakwanira mosavuta m'thumba; Mu mawonekedwe apiritsi, saccharin, sucralose, cyclamate, aspartame nthawi zambiri amapezeka;
• mu ufa. Zoyimira zachilengedwe m'malo mwa sucralose, stevioside zimapezeka mu mawonekedwe a ufa. Uwagwiritse ntchito kuti azikometsa mchere, zakudya monga chimanga, tchizi;
• mu madzi mawonekedwe. Mafuta okometsera amapezeka mu mawonekedwe a manyowa. Amapangidwa kuchokera ku mapulo a shuga, mizu ya chicory, tubers aku Yerusalemu. Mankhwala amakhala ndi 65% sucrose ndi mchere womwe umapezeka mu zopangira. Kusasinthasintha kwamadzimadzi ndikotakata, kotsekemera, kukoma kwake ndikopupuluma. Mitundu ina ya manyuchi imakonzedwa kuchokera ku madzi wowuma. Amasunthidwa ndi timadziti ta mabulosi, utoto, citric acid amawonjezeredwa. Mankhwala oterowo amagwiritsidwa ntchito popanga makeke, mkate.

Liquid stevia Tingafinye timakomoka zachilengedwe, zimawonjezeredwa zakumwa kuti ziwatsekere. Fomu yosavuta yotulutsidwa ngati botolo lagalasi la ergonomic ndi mafani opatsirana azithokoza okoma. Madontho asanu ndi okwanira kapu yamadzi. Mulibe zopatsa mphamvu.

Kodi ndi ma calories angati omwe ali mu sweetener?

Zotsekemera zachilengedwe ndizofanana mu mtengo wa shuga. Zopanga pafupifupi palibe zopatsa mphamvu, kapena chizindikiro sichofunikira.

Kalori Zopangira

Ambiri amakonda masanjidwe okometsera maswiti, amakhala ochepera. Kutchuka kwambiri:

1. machitidwe. Zopatsa kalori zimakhala pafupifupi 4 kcal / g. Shuga ndi shuga ochulukirapo katatu, kotero ndizochepa kwambiri zomwe zimafunikira kuti aziwonjezera chakudya. Katunduyu amakhudza mphamvu ya zinthu;
2. saccharin. Muli 4 kcal / g;
3. kukondweretsa. Kutsekemera kwa malonda kumakhala kambiri mwina kuposa shuga. Kufunika kwa chakudya sikuwonetsedwa. Zopatsa mphamvu za calorie zilinso pafupifupi 4 kcal / g.

Zopatsa mphamvu zopatsa mphamvu zachilengedwe

Okometsera mwachilengedwe ali ndi zosiyana ndi zopatsa mphamvu komanso kumva kukoma:

1. fructose. Zabwino kwambiri kuposa shuga. Muli 375 kcal pa magalamu 100 ;;
2. xylitol. Imakhala ndi kutsekemera kwamphamvu. Zopatsa mphamvu za calorie za xylitol ndi 367 kcal pa 100 g;
3. sorbitol. Kutsekemera kawiri kuposa shuga. Mtengo wamagetsi - 354 kcal pa magalamu 100;
4. stevia - zotsekemera zotetezeka. Malocalorin, wopezeka m'mapiritsi, mapiritsi, manyuchi, ufa.

Low Carbohydrate Shuga Analogues a odwala matenda ashuga

Ndikofunika kuti odwala matenda ashuga azikhala ndi chakudya chamagulu omwe amadya.

Anthu odwala matenda ashuga amalimbikitsidwa:

• xylitol;
• fructose (osapitirira 50 magalamu patsiku);
• sorbitol.

Muzu wa licorice ndi wokoma kwambiri kuposa shuga; umagwiritsidwa ntchito kunenepa kwambiri komanso matenda a shuga.

Mlingo watsiku ndi tsiku wogwiritsa ntchito shuga patsiku pa kilogalamu ya thupi:

• cyclamate - mpaka 12,34 mg;
• aspartame - mpaka 4 mg;
• saccharin - mpaka 2,5 mg;
• potaziyamu acesulfate - mpaka 9 mg.

Mlingo wa xylitol, sorbitol, fructose sayenera kupitirira 30 magalamu patsiku. Odwala okalamba sayenera kudya zoposa magalamu 20 a malonda.

Zokomera zotsekemera zimagwiritsidwa ntchito motsutsana ndi chiyambi cha kubwezeretsedwa kwa matenda a shuga, ndikofunikira kuganizira za caloric zomwe zimatengedwa. Ngati pali mseru, kutulutsa, kutentha kwa mtima, mankhwalawa ayenera kuthetsedwa.

Kodi ndizotheka kuyambiranso kutsokomola?

Zokoma si njira yochepetsera kunenepa. Amawonetsedwa kwa odwala matenda ashuga chifukwa samakweza shuga m'magazi.

Amayikidwa fructose, chifukwa insulin siyofunikira pakuyendetsa. Zokometsera zachilengedwe ndizambiri kwambiri zopatsa mphamvu, motero kuzunza kumakhala ndi mafuta ambiri.

Musadalire zolemba pamakeke ndi zakudya: "mankhwala otsika kalori." Pogwiritsa ntchito shuga mmalo mobwerezabwereza, thupi limakwaniritsa kusowa kwake popewa chakudya chamafuta ambiri.

Mankhwala osokoneza bongo amachepetsa njira za metabolic. Zomwezi zimapangidwanso kwa fructose. Kusintha kwake maswiti kosalekeza kumabweretsa kunenepa kwambiri.

Kuyanika shuga

Mphamvu ya zotsekemera imalumikizidwa ndi zopatsa mphamvu zochepa za calorie komanso kusowa kwa kaphatikizidwe ka mafuta mukamadya.

Chakudya chamagulu chimalumikizidwa ndi kuchepa kwa shuga m'zakudya. Zokometsera zopanga ndizotchuka kwambiri pakati pa omanga thupi.

Osewera amawawonjezera chakudya, cocktails kuti achepetse zopatsa mphamvu. Cholowa chambiri kwambiri ndi dzina lachiwopsezo. Mtengo wamagetsi ndi pafupifupi zero.

Koma kugwiritsidwa ntchito kwake kosatha kungayambitse nseru, chizungulire, komanso kuwonongeka kwa mawonekedwe. Saccharin ndi sucralose siotchuka konse pakati pa othamanga.

Makanema okhudzana nawo

Zokhudza mitundu ya zinthu zotsekemera mu kanema:

M'malo mwa shuga mukamadya sizimayambitsa kusinthasintha kwamphamvu ya shuga m'magazi a plasma. Ndikofunika kuti odwala onenepa achepetse chidwi chifukwa chithandizo chachilengedwe chimakhala ndi zopatsa mphamvu zambiri komanso zimathandizira kuwonjezeka.

Sorbitol imatengedwa pang'onopang'ono, imayambitsa mapangidwe a gasi, m'mimba okhumudwa. Odwala onenepa amalimbikitsidwa kuti azigwiritsa ntchito zotsekemera (maartart, cyclamate), popeza ndi otsika-kalori, pomwe nthawi zambiri amakhala okoma kuposa shuga.

M'malo achilengedwe (fructose, sorbitol) amalimbikitsidwa kwa odwala matenda ashuga. Amamwetseka pang'onopang'ono ndipo samatulutsa insulin. Zokoma zimapezeka mu mawonekedwe a mapiritsi, manyumwa, ufa.