Zakudya za anthu odwala matenda ashuga sizofunikira kungokhala ndi shuga m'magazi, komanso kuti mukhale ndi thanzi labwino. Popeza kuti ndi matendawa odwala ambiri kale amakhala ndi mavuto okhudzana ndi kulemera kwamthupi, chimodzi mwazolinga zomwe amadya kwambiri odwala matenda ashuga ndi kuwonda. Shuga amaletsedwa kugwiritsa ntchito shuga, makamaka kwa odwala omwe amafunikira kuchepetsa thupi. Kwa anthu ambiri, zimakhala zovuta m'maganizo kukana maswiti omwe anazolowera. Ma sweeteners amatha kukupulumutsani, koma kugwiritsa ntchito, muyenera kuganizira zingapo zingapo zofunika.
Kodi okometsa onse amathanso kuthandiza kuchepetsa kunenepa?
Pali mitundu iwiri ya zotsekemera, zomwe zimasiyana momwe zimapangidwira komanso gwero lazinthu zopangira: zozizwitsa komanso zachilengedwe. Mapulogalamu a shuga ophatikizika amakhala ndi zero kapena osachepera kalori, amapezeka ndi mankhwala. Zokoma zachilengedwe zimapangidwa kuchokera ku zipatso, ndiwo zamasamba kapena mankhwala azitsamba. Muli zakudya zamafuta, zomwe sizimapangitsa kuchuluka kwa glucose m'magazi a anthu, koma nthawi yomweyo, zopatsa zamtunduwu nthawi zambiri zimakhala zokwera kwambiri.
Momwe mungasankhire othandizira komanso omwe omwe ali oopsa osavomerezeka kuti muchepetse kunenepa? Musanagwiritse ntchito mankhwala aliwonse otere, ndikofunikira kuti muphunzire mosamala malo ake, kuchuluka kwa mphamvu, kuwerenga za contraindication ndi mawonekedwe ogwiritsira ntchito, ndikuwonana ndi dokotala.
Zotsekemera zachilengedwe
M'malo ambiri a shuga achilengedwe pamakhala zopatsa mphamvu zambiri, kotero simungathe kuzigwiritsa ntchito mwambiri. Chifukwa cha kuchuluka kwakufunika kwa mphamvu, zimatha kutsogola mapaundi owonjezera munthawi yochepa. Koma akamagwiritsa ntchito moyenera, amatha kusintha shuga (chifukwa ndimakoma kangapo) ndikuchotsa chikhumbo chofuna kudya china chokoma. Komanso mwayi wawo wosasinthika ndi chitetezo chachikulu komanso chiopsezo chochepa cha mavuto.
Pangani
Fructose, mosiyana ndi glucose, samabweretsa kudumphira mu shuga wamagazi, chifukwa chake imalimbikitsidwa kuti igwiritsidwe ntchito mu shuga. Koma zopatsa mphamvu za malonda ake ndizofanana ndendende ndi zosavuta za shuga - 380 kcal pa 100 g. Ndipo ngakhale zili choncho kuti ndizotsekemera kawiri kuposa izi, zomwe zikutanthauza kuti kuchuluka kwa fructose muzakudya, kugwiritsidwa ntchito kwazomwezi ndizosayenera kwa iwo anthu omwe amafuna kuchepa thupi pang'onopang'ono.
Asayansi atsimikizira kuti kuchuluka kwa fructose m'zakudya kumabweretsa mavuto onenepa kwambiri komanso kunenepa kwambiri.
Kukula kwa shuga wa zipatso m'malo mwachizolowezi nthawi zina kumabweretsa chifukwa choti anthu amasiya kuyang'anira zomwe akumwa komanso kuchuluka kwake. Kuphatikiza apo, fructose imalowetsedwa mofulumira kwambiri m'thupi, ndikukulitsa chidwi cha kudya. Ndipo chifukwa chokhala ndi zoperewera zambiri komanso kuperewera mphamvu, zonsezi zimatsogolera ku kuwoneka kwamapaundi owonjezera. Zakudya zamafuta izi mumadontho ang'ono ndizotetezeka komanso zothandiza, koma, mwatsoka, sizingathandize kuchepetsa thupi ndi izo.
Xylitol
Xylitol ndi wokoma wina mwachilengedwe yemwe amachokera ku zipatso ndi ndiwo zamasamba. Ndi chinthu chapakatikati cha metabolism, ndipo pang'onopang'ono chimapangidwa nthawi zonse mthupi la munthu. Kuphatikiza kwakukulu kwa xylitol ndi kulekerera bwino komanso chitetezo, popeza sizinthu zachilendo mu kapangidwe kake kama mankhwala. Katundu wabwino wowonjezera ndiye kutetezedwa kwa enamel ya dzino kuchokera ku kukula kwa caries.
Mndandanda wamtundu wa glycemic wa xylitol ndi pafupifupi magawo 7-8, chifukwa chake ndi amodzi mwa omwe amakonda kwambiri shuga. Koma zopatsa mphamvu za thunthu ili ndi zokwera - 367 kcal pa gramu 100, chifukwa chake simuyenera kunyengedwa nazo.
Stevia
Stevia ndi mbewu yomwe mwabwinobwino redio stevioside imapezeka mwaukadaulo. Imakhala ndi kakomedwe kabwino kosangalatsa ndi kakang'ono ka mankhwala azitsamba.
Stevia zopatsa mphamvu - pafupifupi 18 kcal pa 100 g
Kugwiritsa ntchito kwake mu zakudya sikuyenda limodzi ndi kusintha kwakuthwa kwa shuga m'magazi, komwe kumawonetsa chidziwitso chochepa cha glycemic index.
Kuphatikizanso kwina kwa stevia ndi kusapezeka kwa zovulaza ndi zoyipa m'thupi la munthu (malinga ndi mlingo woyenera). Mpaka 2006, vuto lotetezedwa la stevioside lidakhalabe lotseguka, ndipo kuyesedwa kwa nyama kosiyanasiyana kunachitika pankhaniyi, zotsatira zake zomwe sizinkapereka umboni mokomera. Panali mphekesera zazovuta zakuya kwa munthu chifukwa cha kuthekera kwa munthu komanso kuthekera kwa kutsabola uku. Koma pambuyo pake, pakuyang'ana momwe mayetsedwe awa, asayansi adazindikira kuti zotsatira za kuyesaku sizingaganizidwe kuti ndi zabwino, chifukwa zidachitika m'njira zosayenera.
Kuphatikiza apo, kugwiritsidwa ntchito kwake kumawongolera thanzi la odwala omwe ali ndi matenda osokoneza bongo komanso matenda oopsa. Mayesero azachipatala a stevia akupitilizabe, popeza zinthu zonse za zitsambazi sizinaphunziridwe bwino. Koma chifukwa chokhala ndi zopatsa mphamvu zochepa za malonda ake, ma endocrinologists ambiri amaganiza kuti stevia ndi amodzi mwa malo otetezeka kwambiri a shuga omwe sabweretsa kulemera.
Erythritol (erythritol)
Erythritol ndi amodzi mwa okoma aja omwe anthu adayamba kupanga kuchokera ku zinthu zachilengedwe zopanga pamakampani azinthu zaposachedwa kwambiri. Mu kapangidwe kake, izi ndi mowa wa polyhydric. Kukoma kwa erythritol sikungakhale kokoma ngati shuga (kumangotchulidwa 40%), koma zopatsa mphamvu zake ndi 20 kcal pa 100 g. Chifukwa chake, kwa odwala matenda ashuga omwe ali onenepa kwambiri kapena anthu omwe akufuna kuchepetsa thupi, wokoma uyu akhoza kukhala wabwino m'malo shuga wokhazikika.
Erythritol ilibe kanthu pakupanga insulin, chifukwa chake ndiotetezeka kwa kapamba. Wokoma uyu alibe zotsatira zoyipa, koma popeza adagwiritsidwa ntchito kalekale, palibe zomwe zatsimikizidwa ndendende pazotsatira zake poyerekeza mibadwo ingapo. Imavomerezedwa bwino ndi thupi la munthu, koma pamankhwala okwanira (oposa 50 g nthawi imodzi) amatha kuyambitsa matenda otsegula m'mimba. Choipa chachikulu cha cholowa m'malo mwake ndi mtengo wokwera kwambiri poyerekeza ndi mitengo ya shuga, stevia kapena fructose wamba.
Zokoma Zonunkhira
Zokometsera zopanga sizikhala ndi zopatsa mphamvu, ndipo nthawi yomweyo mukhale ndi kukoma kokoma. Zina mwazabwino kwambiri kuposa shuga. Kulowa kwawo pamkamwa kumayambitsa kukoka kwa lilime, lomwe limapangitsa chidwi chotsekemera. Koma, ngakhale zili ndi zopatsa mphamvu za zero, simuyenera kuchita nawo zinthuzi. Chowonadi ndichakuti mothandizidwa ndi zotsekemera zopanga, munthu amanyenga thupi lake. Amadya zakudya zabwino, koma sizibweretsa zipatso. Izi zimabweretsa njala yayikulu, yomwe imawonjezera chiopsezo chotaya zakudya.
Kodi m'malo mwa shuga wochita kupanga ndinu otetezeka? Palibe yankho limodzi ku funso ili.
Asayansi ena amakhulupirira kuti zinthu zomwe sizilowetsedwa ndi thupi ndipo, sizachilendo kwa icho, chinthu choyambira sangakhale chothandiza kwa anthu. Komanso, ma analogu ambiri opangira shuga sangathe kugwiritsidwa ntchito kuphika ndi moto, chifukwa chifukwa cha kutentha kwambiri amayamba kumasula zinthu zapoizoni (mpaka ma carcinogens).
Koma kumbali ina, maphunziro ambiri azachipatala atsimikizira kutetezedwa kwa malo ena osakanikirana a shuga, malinga ndi kuchuluka kwa mankhwala. Mulimonsemo, musanagwiritse ntchito izi kapena zotsekemera, muyenera kuwerenga mosamala malangizo, werengani mavuto omwe mungakumane nawo ndi kufunsa dokotala.
Aspartame
Aspartame ndi imodzi mwazomwe zimakhala zotsekemera kwambiri, koma sizikhala njira zosankhira odwala omwe akufuna kuchepa thupi. Mulibe zopatsa mphamvu komanso zokonda zabwino, koma chikasweka, kuchuluka kwakukulu kwa phenylalanine amino acid kumapangidwa m'thupi. Phenylalanine nthawi zambiri imaphatikizidwa ndi tinthu tambiri tomwe timachitika mthupi la munthu, ndipo timagwira ntchito zofunika. Koma ndi bongo wambiri, amino acid iyi imakhudza kagayidwe.
Kuphatikiza apo, chitetezo cha wokoma uyu akadali funso lalikulu. Akakwiya, formaldehyde amamasulidwa ku chinthu ichi (ali ndi katundu wama carcinogenic, zomwe zimayambitsa ziwengo ndi vuto lakudya). Aspartame, monga zotsekemera zina zamagetsi, ndizoletsedwa kuti zizigwiritsidwa ntchito mwa amayi apakati, ana ndi odwala ofooka.
Izi zotsekemera zimatseka enzyme yofunika m'matumbo - zamchere phosphatase, zomwe zimalepheretsa kukula kwa matenda a shuga ndi metabolic syndrome. Mukamadya aspartame, thupi limamvekemera kukoma (izi zimakoma kwambiri kuposa shuga) ndikukonzekera kugaya chakudya, zomwe sizimalowa. Izi zimabweretsa kukulira kwa msipu wam'mimba ndi kuphwanya kwa chimbudzi chokwanira.
Asayansi amasiyana pa chitetezo cha lokoma. Ena a iwo akuti kugwiritsa ntchito kwake nthawi ndi nthawi pang'ono sikungadzetse mavuto (pokhapokha ngati sangalandire chithandizo cha kutentha). Madokotala ena akuti kugwiritsa ntchito aspartame kumachulukitsa ngozi ya mutu wovuta, vuto la impso, ngakhale mawonekedwe a zotupa zopweteka. Izi zotsekemera sizabwino kwenikweni kuti muchepetse kunenepa, koma kuzigwiritsa ntchito kapena ayi kwa odwala matenda ashuga omwe alibe mavuto chifukwa chokhala onenepa kwambiri ndi nkhani yokhayo yomwe iyenera kuthetsedwa limodzi ndi adokotala.
Saccharin
Saccharin imakhala yabwino kwambiri kuposa shuga, shuga ake ndi 0 calories, koma ilinso ndi zosasangalatsa, zowawa pang'ono. Saccharin imatha kuyambitsa kugundana kwa thupi, kugaya chakudya, komanso kupweteka m'mutu (makamaka ngati mulingo wofunikira). Poyamba anthu ankakhulupirira kuti chinthu ichi chimayambitsa khansa ku labotale nyama pakafufuzidwa, koma pambuyo pake chidatsimikizidwanso. Saccharin adawonetsa kukhudzika kwa mphamvu pang'onopang'ono pokhapokha misa ya zotsekemera zomwe zimadyedwa zinali zofanana ndi kulemera kwa thupi la nyama.
Mpaka pano, akukhulupirira kuti mu milingo yochepa kwambiri mankhwalawa alibe poizoni komanso wamagazi. Koma mulimonsemo, musanagwiritse ntchito mapiritsi, muyenera kufunsa dokotala, chifukwa odwala omwe ali ndi mavuto am'mimba, izi zimatha kuyambitsa matenda osachiritsika.
Saccharin siili yoyenera kuchepa thupi, chifukwa imasokoneza chimbudzi
Imafooketsa ma enzymes ambiri m'matumbo ndi m'mimba, chifukwa chomwe njira yogaya chakudya imasokonekera ndipo munthu amatha kuvutika chifukwa cholemetsa, kutulutsa magazi ndi kuwawa. Kuphatikiza apo, saccharin imasokoneza mayamwidwe a mavitamini m'matumbo ang'ono. Chifukwa cha izi, njira zambiri zama metabolic komanso kusintha kofunikira kwa biochemical zimasokonekera. Kugwiritsa ntchito saccharin pafupipafupi, chiopsezo cha hyperglycemia chikuwonjezeka, motero, pakadali pano, akatswiri a endocrinologists samalimbikitsa izi kwa odwala matenda ashuga.
Zonda
Cyclamate ndimapangidwe okoma omwe alibe phindu la zakudya, ndipo amakhala okoma kwambiri kuposa shuga. Palibe umboni wovomerezeka kuti umayambitsa khansa kapena matenda ena. Koma kafukufuku wina wawaona kuti cyclamate imathandizira zotsatira zoyipa za zinthu zina zakupha m'zakudya. Zimawonjezera ntchito yama carcinogens ndi mutagens, chifukwa chake ndibwino kukana izi.
Glycemic Fatso IndexCyclamate nthawi zambiri imakhala mbali ya zakumwa zozizilitsidwa ndi kaboni, komanso zingagwiritsidwenso ntchito kuphika kapena zotentha chifukwa zimatha kupirira kutentha. Koma popeza sizotheka nthawi zonse kudziwa ndendende momwe zinthu zimapangidwira, ndibwino kuti m'malo mwatsopano mukhale mchere wotsekemera.
Soda yokhala ndi cyclamate imakhala ndi kukoma kokoma kowoneka bwino, koma sikumathetseratu ludzu. Pambuyo panu, nthawi zonse pamakhala kumverera kwa dzuwa mkamwa, chifukwa chake munthu nthawi zonse amafuna kumwa. Zotsatira zake, odwala matenda ashuga amamwa zamadzimadzi zambiri, zomwe zimawonjezera chiopsezo cha edema ndikuwonjezera kulemetsa kwa impso. Kuphatikiza apo, cyclamate imakhudzidwa ndimkodzo, chifukwa mapindowo amachokera mkodzo. Kuchepetsa thupi, izi zowonjezeranso ndizosafunikira, chifukwa sizikhala ndi zofunikira zamakhalidwe ndipo zimangoyambitsa chidwi cha chakudya, zimayambitsa ludzu komanso zovuta zama metabolic.
Supralose
Sucralose amatanthauza maukoma okonzanso, ngakhale amachokera ku shuga lachilengedwe (koma mwachilengedwe chakudya chotere monga sucralose kulibe). Chifukwa chake, mwakuchuluka, lokoma uyu akhoza kuonedwa kuti ndiwowumbidwa komanso wachilengedwe. Izi sizikhala ndi zopatsa mphamvu ndipo sizimalowa mu thupi, 85% yake imatulutsidwa m'matumbo mwa mawonekedwe osasinthika, ndipo 15% yotsalayi imachotsedwa mu mkodzo, koma nawonso sadzibwereka kuti asinthe. Chifukwa chake, chinthu ichi sichimabweretsa zabwino kapena kuvulaza thupi.
Supralose imatha kupirira kutentha kwambiri mukamawotchedwa, komwe kumalola kuti igwiritsidwe ntchito pokonza zakudya zamafuta. Iyi ndi njira yabwino kwa anthu omwe akufuna kuchepa thupi ndipo nthawi yomweyo amadzichitira okha chakudya chokoma. Koma m'malo mwa shuga amenewa mulibe zovuta. Monga zinthu zina za shuga zomwe zimakhala ndi calcium calorie, sucralose, mwatsoka, zimabweretsa chilimbikitso chowonjezereka, chifukwa thupi limalandira kukoma lokoma kokha, koma osati mphamvu. Chovuta china cha sucralose ndi mtengo wake wokwera kwambiri poyerekeza ndi ma enques ena opangira, chifukwa chake sichofala kwambiri pamashelefu osungira. Ngakhale mutakhala otetezeka komanso zabwino zonse zomwe zimalowa m'malo mwa shuga, muyenera kukumbukira kuti sizachilengedwe kwa thupi lathu, chifukwa chake simuyenera kumazunza.
Anthu onenepa kwambiri ayenera kuyesa kuthetsa ludzu lawo la maswiti okhala ndi zipatso zopatsa thanzi okhala ndi index yotsika kapena yapakatikati. Ndipo ngati nthawi zina mukufuna kudzichotsera mchere, ndiye kuti ndibwino kugwiritsa ntchito malo ochepa komanso otetezedwa a shuga.
