Pali zokambirana zambiri zokhuza zabwino ndi zovuta za zotsekemera ndi zotsekemera.
Musanayambe kulingalira za zotsekemera ndi zina zowonjezera shuga, kudzikumbutsa kudzafunikira kufotokozera kwa akatswiri omwe sanali akatswiri njira yodziwira kutsekemera kwa zinthuzo.
Kodi kutsekemera kumayesedwa bwanji?
Lingaliro la kukoma ndilogwirizana kwambiri ndipo limatha kusiyanasiyana ngakhale mwa munthu m'modzi - onse chifukwa cha mkhalidwe wakuthupi, komanso kutengera mkhalidwe wa zipatso.
Nthawi zina, kusiyanaku kumatha kukhala kosinthika (wowerenga chidwi, mwachitsanzo, kuyang'ana nkhani ya Wikipedia pazotsatira za zozizwitsa), chifukwa chake akatswiri olimbitsa thupi nthawi zambiri amakatsuka mkamwa ndi kena kake “kosasokoneza” pakatikati pa kudziwa kukoma kwa malonda (nthawi zambiri ndi madzi oyera) kapena tiyi wobowoka pang'ono).
Ndikofunikira kumvetsetsa kuti kuzindikira kwa masamba kumakhala kosadalira kwenikweni potsatira kuyesedwa kwa chinthu choyesera: nthawi zambiri imakhala ndi mawonekedwe owoneka ngati S - yotsika (kudula) ndi chapamwamba (kutalika).
Chifukwa chake, kufanizira kumverera kwa kutsekemera kuzinthu zosiyanasiyana, chitani izi motere: "gawo lokoma" litenge njira yatsopano ya 5-10% (liyenera kukhala mwatsopano chifukwa cha kuthekera kwayokha kwa hydrolysis ya disaccharide iyi mu zigawo zake za cy-glucose ndi β-fructose) komanso kuyerekezera kosangalatsa komwe kumachokera ndikuzindikira.
Ngati kutsekemera kuli ngati "kosalingana", ndiye kuti njira yoyesera yoyambirira imathandizira kangapo (nthawi zambiri pamakhala kugwiritsidwa ntchito kwakanema - 2, 4, 8, ndi zina zambiri) mpaka zotengera "zigwirizane".
Izi zikuwonetsa kuti kulingalira konse kwa kutsekemera ndikosachita bwino, ndipo mawu ngati "chinthu ichi ndiwosangalatsa kwambiri kuposa shuga" amangowonetsa kuchuluka kwa madzi komwe kumayerekezedwa ndi kutsekemera ndi yankho lomwe lili pamwambapa (zitha kuchitika kuti chinthu chomwe chimatengedwa pouma bwino monga, mwachitsanzo, zowawa.
Kusiyana pakati pa zotsekemera ndi zotsekemera
Zokoma nthawi zambiri zimamveka kutanthauza kuti zinthu zotsekemera zokoma zomwe zimagwiritsidwa ntchito kupereka kukoma ku mankhwala omwe amapezeka m'malo mwa shuga - nthawi zambiri kumachepetsa ma calorie pamlingo womwewo wa kukoma.
Kuchokera pamalingaliro a International Association of Designers a Sweeteners ndi Low-calorie Products (Kalori Yowongolera Kalori), monosaccharide fructose ndi ma polyhydric alcohols monga sorbitol ndi xylitol, ndi zinthu zina zotsekemera zomwe sizimakhudzidwa ndi kagayidwe ka anthu (zomwe zimakhala ndi mphamvu ya zero) ziyenera kuwonedwa ngati zotsekemera. gulu la okoma kwambiri.
Phindu ndi zovulaza za glucose analogues
Kuchokera pamawonekedwe a wodwala wodwala matenda ashuga, zinthu zonse, njira imodzi kapena zingapo pakapangidwe ka kagayidwe kachakudya ka thupi kamene kamatulutsa shuga, zimakhala zowopsa (kapena osachepera - zomwe zimafunikira kulingalira kwakukulu pamlingo wama glucose).
Chifukwa chake, fructose (isomer ya glucose yomwe imasinthidwa mosavuta kulowa mthupi) ndi sucrose (chotulutsa chophatikizira chotsalira cha fructose ndi glucose) ndizowopsa kwa iwo, ngakhale ndizakudya zapakatikati zophatikizika ndi metabolites wamba kwa thupi laumunthu.
Aspartame iyenera kuganiziridwa payokha, chifukwa m'thupi la munthu limapangidwa m'magulu awiri amole acid osakanikirana ndi molekyuli - ndipo pachifukwa ichi sichikulimbikitsidwa kuti muzigwiritsa ntchito molakwika (mwachitsanzo, kutenga oposa 50 mg pa kilogalamu ya kulemera kwa thupi).
Imadziwikanso chifukwa cha anthu omwe ali ndi phenylketonuria, ndichifukwa chake zinthu zomwe zimakhala ndi aspartame ziyenera kukhala ndi chenjezo "lomwe lili ndi gwero la phenylalanine" pa phukusi.
Amachita zinthu zopanda vuto monga cyclamate ndipo makamaka, saccharin amagwiritsidwa ntchito nthawi zambiri chifukwa chotsika mtengo - ndichifukwa chake tsopano mumatha kupeza saccharin mu mayonesi ndi zakudya zina zopangidwa mwaluso "pogwiritsa ntchito ukadaulo".
Gulu la shuga olowa m'malo
Mothandizirana, amatha kugawidwa mwachilengedwe (kukhala ndi magawidwe achilengedwe ngati zinthu “zachilendo” m'zinthu zina) ndi kupanga
Pansipa pali kufotokozerako mwachidule zinthu zomwe zimagwiritsidwa ntchito kwambiri, zomwe zimawonetsa kuchuluka kwawo kwa zakudya zomwe zalembedwa (ngati zilipo) ndi mtundu wawo wa "kutsekemera" wofanana ndi sucrose.
Zachilengedwe
Kuphatikizira:
- fructose - kufalikira kwachilengedwe monosaccharide, metabolite zachilengedwe ndi isomer ya glucose (kutsekemera 1.75);
- sorbitol (E420) - mowa wa hexatomic, wodziwika mwachilengedwe, wokhala ndi mphamvu yocheperapo kuposa 1.5 nthawi ya sucrose (kutsekemera 0.6);
- xylitol (E967) - mowa wachilengedwe wa pentatomic, pafupi ndi sucrose muyezo wamagetsi (kutsekemera 1.2);
- stevioside (E960) - yopanda vuto komanso kuchotsedwa mosavuta m'thupi la polycyclic glycoside opangidwa kuchokera ku mbewu za mtundu wa Stevia (kutsekemera 300).
Zopanga
Gulu la okonza zotsekemera limatsimikiza:
- saccharin (sodium saccharinate, E954) - gulu la heterocyclic la gulu la imide, lomwe limagwiritsidwa ntchito ngati mchere wa sodium, ndi gawo la zotsekemera pansi pa dzina loti "sukrazit" (kutsekemera 350, kumatha kupatsa kukoma kosakhala bwino ngati "chitsulo" mkamwa);
- cyclamate (sodium cyclamate, E952) - chinthu chamgulu la sulfate, chomwe chingakhale chowonda ndi teratogen, ndizoletsedwa kuti azigwiritsidwa ntchito ndi amayi apakati (kutsekemera 30);
- aspartame (methyl ester wa L-α-aspartyl-L-phenylalanine, E951) - mwamwayi amayamba ndi mapuloteni, omwedwa ndi thupi, otsika kalori (kutsekemera 150);
- sucralose (trichlorogalactosaccharose, E955) - chlorine zotumphukira za galactosaccharose, zopangidwa ndi shuga (kutsekemera 500).
Kodi odwala matenda ashuga angagwiritse ntchito chiyani?
Mwa shuga mmalo, odwala matenda ashuga sayenera kupatula fructose ndi cyclamate.
Ngakhale sucralose imapangidwa kuchokera ku sucrose, imawoneka ngati yopanda vuto kwa anthu odwala matenda ashuga, popeza 85% imachotsedwa nthawi yomweyo pamtundu umodzi womwe walowa mthupi la munthu, ndipo 15% yotsalayo imakonda kutulutsidwa mkati mwa maola 24.
Makanema okhudzana nawo
Zokhudza zabwino ndi zovuta za okoma mu kanemayo:
