Shuga kapena sweetener - ndibwino komanso lopindulitsa kwambiri kwa thupi?

Pali zifukwa zambiri zomwe zimapangitsa kuti anthu asankhe kugwiritsa ntchito shuga ndi zinthu zomwe zili pamenepo. Komabe, kupatula kwathunthu magwero a maswiti otchuka kwambiri m'zakudya ndi ntchito yosatheka.

Tiyeni tikambirane mwatsatanetsatane tanthauzo la shuga ndi zotsekemera, komanso momwe titha kutsimikizira kuti kufunafuna mapindu sikuvulaza thupi.

Kodi sweetener ndi yosiyana bwanji ndi shuga?

Choyera choyera choyera chomwe chimapezeka mu khitchini iliyonse ndi monosaccharide. Dzinali ndi sucrose (magwero: bango ndi beets).

Chifukwa chake, sucrose ndi:

• chakudya 99%;
• chinthu chomwe chimangolowa nthawi yomweyo m'madzi a m'magazi, chomwe chimapereka kulumikizana kowopsa m'misempha ya insulin;
• ndi kugwiritsa ntchito kwambiri, kumatha kuyambitsa kukalamba, kunenepa kwambiri, matenda ashuga, matenda a khansa, khansa, matenda amwazi, kulimbana ndi chitetezo chamthupi ndi zina zotero;
• pafupifupi zopanda pake pazakudya zathu (zilibe mavitamini, michere, ndi zina).

Polankhula zakusiyana mmalo mwa sucrose, ziyenera kudziwika kuti amagawika m'magulu awiri akuluakulu:

1. zoloweza mmalo zenizenizomwe zimaphatikizapo fructose, xylitol, isomaltose ndi mitundu ina. Zonsezi ndichokera ku chilengedwe komanso zambiri zokwanira zopatsa mphamvu, ndiye kuti, sizoyenera kuchepetsa thupi. Koma amatenga nawo gawo mu kagayidwe kachakudya pang'ono pang'onopang'ono, kamene kamapewa kudumphadumpha kwamphamvu mu shuga;
2. okometsa - zopangidwa ndi mafakitale amakankhwala, phindu la calorific lomwe ndi zero, ndipo kuphatikiza kagayidwe kachakudya sikaphatikizidwa kwathunthu. Chodziwika kwambiri: aspartame, saccharin, sucralose ndi stevioside. Kafukufuku akuwonetsa kuti kudya zakudya zotere kwa nthawi yayitali kumatha kubweretsa kusintha kwakukuru mthupi.

Zoyenera kusankha? Monga lamulo, madokotala amalimbikitsa kugwiritsa ntchito zotsekemera, koma pang'ono, kapena kuzisintha ndi zotsekemera pofuna kuchepetsa zovuta zomwe zingachitike.

Kodi zotsekemera zimakhala ndi shuga?

Chifukwa chake, fructose ndi shuga wa zipatso yemwe amachokera ku zipatso zotsekemera, ndipo mkati mwa "chimbudzi" nawonso amasintha kukhala sucrose.

Isomaltose imatha kupezeka mu uchi ndi nzimbe; pazinthu, ndizofanana ndi fructose. Zosiyana pang'ono ndi ziwiri zomwe zidatchulidwa xylitol. Xylitol ili ndi zoperewera zopatsa mphamvu, kuvulaza kwake m'thupi kwatsimikiziridwa ndi kafukufuku.

Mlingo waukulu, umakhala ndi choleretic komanso mankhwala ofewetsa thukuta. Ma sweeteners, monga lamulo, alibe shuga mumapangidwe. Koma kufunikira kwawo ndi malo osangalatsa. Kuchita mankhwala oopsa pakompyuta kungavulaze thanzi, makamaka ngati simumatsatira malamulo okhwima a dosing.

Chiwerengero cha zopindulitsa ndi zovulaza za mmalo za shuga

Kuphatikiza kwakukulu komwe kumathandizidwaku sikubweretsa vuto kwa chiwonetserocho (ndikofunikira kuti muchepetse kulemera), komanso kusowa kwa kulumpha kowopsa mumagazi a glucose (ofunikira kwa odwala matenda ashuga).O

Kuvulala sikumveka kwathunthu. Mitundu ina imadziwika kale kuti ndi poizoni. Nazi zitsanzo zochepa chabe. Kugwiritsa ntchito bwino kwa aspartame kumatha kuyambitsa khansa ya mu ubongo, matenda amitsempha, mavuto a pakhungu ndi zina zambiri.

Sucrazite, yomwe ndi imodzi mwazotapira zotsika mtengo, imakhala poizoni. Saccharin, yowonjezeredwa konsekonse ndi sopo ndi confectionery, amaletsedwa padziko lonse lapansi chifukwa cha kupsa mtima.

Nthawi zambiri, mitundu yosiyanasiyana ya choloweza mmalo (makamaka yopanga) imayambitsa njala yayikulu mwa munthu, chifukwa kupeza zotsekemera zomwe sizipereka mphamvu, thupi limafunikira modabwitsa.

Phindu lingapezeke, koma pokhapokha ngati mupeze mankhwala olimbitsa thupi tsiku lililonse, zakudya zosankhidwa bwino, komanso kuyang'anira zomwe madokotala amapita.

Chofunika kwambiri ndi chiyani?

Ngati simukufuna kungochotsa chiwonetserochi komanso / kapena kusintha shuga m'magazi, komanso kuti musavulaze thupi lanu, sankhani zolowa m'malo. Chimodzi mwazabwino kwambiri ndi stevia.

Koma izi zimangogwira ntchito pazochitika pomwe Stevia akuphatikizidwa ali 100%, ndiye kuti, palibe zowonjezera zina. Kutulutsa kwachilengedwe kumakhala ndi chakudya chamagulu pang'ono ndi zopatsa mphamvu, pomwe ndizokoma kwambiri kuposa shuga.

Mapindu omwe mumapeza pogwiritsa ntchito stevia:

• kutsitsa magazi;
• kulimbitsa makoma amitsempha yamagazi;
• kutchulidwa antimicrobial ndi anti-kutupa kwenikweni;
• kulimbitsa chitetezo cha mthupi;
• kusintha kwa kapamba;
• matenda a kuthamanga kwa magazi;
• kukonza khungu.

Kodi ndi analogue ya glucose yomwe ndi bwino kugwiritsa ntchito shuga?

Moyenera, funso ili liyenera kufunsidwa ndi dokotala. Tipereka malingaliro onse.

Chifukwa chake, ngati mukufuna shuga kuti isinthe shuga, ndibwino kungotengera mtundu mwanjira zotsatirazi:

1. stevia. Zothandiza mosaganizira mtundu wa shuga womwe ulipo;
2. sorbitol. Uwu ndi njira ina yabwino kwambiri yodziyimira shuga, chifukwa kugwiritsa ntchito komwe sikumakhudzidwa sikukhudza kupanga insulin. Imasungunuka m'madzimadzi, imagwiritsidwa ntchito posungira, komanso yolekerera kutentha. Zomwe zimachitika tsiku lililonse ndi magalamu 30;
3. fructose. Gwiritsani ntchito ndizothandiza, koma pokhapokha pochita zochepa (mpaka 40 magalamu patsiku). Yoyenera kuphika, kusunga, monga zowonjezera m'mbale ndi zakumwa. Ili ndi zopatsa mphamvu zambiri, koma ndiotetezeka kwathunthu ku thanzi.

Makanema okhudzana nawo

Kodi shuga kapena zotsekemera zabwino ndi ziti? Yankho mu kanema:

Zakudya zoyenera komanso njira yabwino yosankhira mankhwala omwe amachepetsa shuga m'magazi ndiye maziko omwe amakupatsani mwayi wokhala ndi moyo wautali komanso wokwanira, ngakhale mutapezeka kuti muli ndi matenda a shuga.

Kugwiritsa ntchito zotsekemera kumatha kupereka chithandizo chokha kwa thupi, kotero musakhale ndi chiyembekezo kuti kukana shuga kwathunthu komwe kungakuthandizeni kukhala wathanzi.