Shuga yokhazikika ndimakristali ocheperako. Zakudya zamafuta izi sizingadyedwe nthawi zonse m'matenda a shuga. Ndipo ngati odwala omwe ali ndi mtundu 1 wamatendawa amatha kudya pang'onopang'ono (pogwiritsa ntchito mankhwala a insulin), ndiye kuti matenda a shuga a mtundu wachiwiri ayenera kugwiritsidwa ntchito. M'malo mwake, mutha kugwiritsa ntchito zotsekemera - zinthu zomwe sizikhala ndi sucrose, koma nthawi yomweyo khalani ndi kukoma. Ndizachilengedwe komanso zopanga, zomwe zimadziwika ndi kukoma kokoma, mphamvu zawo komanso mphamvu yamphamvu.
Kutulutsa Mafomu
M'malo mwa shuga mungathe kugwiritsa ntchito mitundu yosiyanasiyana ya kapangidwe kake. Zinthu izi zimapangidwa nthawi zambiri m'mapiritsi kapena granules, koma zosankha zina ndizothekanso. Mwachitsanzo, wokoma mwachilengedwe wotchedwa "Stevia", kuwonjezera pa mapiritsi apakalipidwe, amapezeka mu mawonekedwe a ufa kapena masamba ophwanyika omwe amapukutidwa chomera ichi.
Pali malo amadzimadzi a shuga omwe amadzaza ma shuga omwe amatha kuwonjezeredwa zakumwa ndi chakudya. Mu mawonekedwe awa, zokometsera zopangidwa zimapangidwa nthawi zambiri, ngakhale kuli ndi manyowa achilengedwe omwe amakhala ndi fructose (munjira zina amatchedwanso "neave ya agave"). Choipa cha zinthu zamadzimadzi ndichakuti, chifukwa cha kusasinthasintha kwawo, zimakhala zovuta kuwerengera ndendende kuchuluka kwa zotsekemera zomwe zalowa m'thupi la munthu.
Mavuto a shuga achilengedwe
Zokometsera zachilengedwe zimaphatikizapo zomwe zimatha kupezeka kuchokera kwachilengedwe. Onsewa ali ndi zinthu zina zopatsa mphamvu, kotero polemba menyu, izi ziyenera kukumbukiridwa. Shuga wa matenda ashuga nawonso ndi chinthu chosayenera chifukwa amawonongeka msanga m'thupi ndipo amayambitsa shuga m'magazi. Zowonjezera zina m'malo mwake zimayilidwa m'thupi kwa nthawi yayitali, chifukwa chake, sizitsogolera kusintha kwa glucose m'magazi ndikuwonjezereka kwakufunika kwa insulin.
Izi zikuphatikiza:
- fructose (wopezeka mu zipatso, uchi, zipatso ndi ndiwo zamasamba, ali ndi zakudya zofanana ndi kalori wambiri, koma amakhala wowonjezera kawiri);
- xylitol (yotsekemera kuposa shuga, koma kugwiritsidwa ntchito kwake kumapangitsa munthu kuti azimva kutalika kwathunthu, chifukwa cha kusweka kwakutali);
- stevioside (wokoma kwambiri kuposa shuga, ali ndi zochepa zopatsa mphamvu ndikuwonetsa zambiri zokhudzana ndi odwala matenda ashuga);
- sucralose (kagayidwe kameneka kamapezeka ku shuga wosavuta, ndiwotsekemera kuposa iyo ndipo imakhala ndi zopatsa mphamvu zopatsa mphamvu, koma sikugwiritsidwa ntchito chifukwa cha mtengo wake wapamwamba);
- erythritol (mowa wa polyhydric womwe siwotsekemera monga shuga, koma wotsika m'makalori; wokometsedwa bwino ndi anthu, ngakhale waukulu waukulu).
Shuga wa zipatso (fructose) amasuntha thupi ndikulimbitsa chitetezo cha mthupi, koma chifukwa chokhala ndi zopatsa mphamvu zambiri, ziyenera kumwedwa mosamala ndi anthu omwe amakonda kunenepa kwambiri.
Mwa zotsekemera zachilengedwe, stevia mwamwambo amadziwika kuti ndiye mankhwala otetezeka komanso abwino koposa. Supralose ndi erythritis ndizinthu zomwe zimapezeka ndi anthu posachedwa, ngakhale adazitsimikizira okha bwino kwambiri. Zilibe zotsatira zoyipa ndipo mwanjira imeneyi sizivulaza anthu. Komabe, kuti tinene molimba mtima kuti palibe vuto lililonse, ziyenera kupitilira zaka khumi. Ndi nthawi yokhayo yomwe nthawi zambiri imapangitsa kuti thupi liziganizira momwe zinthu zimayambira kuthupi lililonse, chifukwa chake, asayansi ayenera kudziwa mibadwo ingapo kuti atsimikizire zolondola.
Zokoma Zopangira
Zokometsera zopanga ndi zinthu zomwe zimapezeka pamankhwala. Sangapangidwe kuchokera ku zinthu zachilengedwe, amakhala okoma kangapo kuposa shuga ndipo alibe zopatsa mphamvu. Izi siziphatikiza mu tinthu timene timatulutsa tambiri tosiyanasiyana tomwe timapanga, tero, munthu samalandira mawonekedwe aliwonse okhudzidwa ndi iwo.
Pamashelufu mungapezeko zotengera za shuga:
- saccharin;
- cyclamate;
- Asipere;
- acesulfame potaziyamu.
Zonunkhira zambiri zochita kupanga zimangogwiritsidwa ntchito kukonza kukoma kwamakonzedwe opakidwa kale, chifukwa akaphika, amawaphwanya kapena kuwawidwa
Nthawi zina amathanso kudyedwa mu Mlingo wocheperako, chifukwa zochepa zomwe zimakhala zoterezi ndizokwanira kutsekemera chakudya. Izi ndizofunika kwambiri kwa iwo omwe ali onenepa kwambiri ndipo sangakwanitse kugula zakudya zotsekemera zachilengedwe.
Zopindulitsa
Zomwe zimayamwa shuga zimagwiritsidwa ntchito ngati matenda amishuga amtundu uliwonse, koma ndizofunikira kwambiri kwa odwala omwe ali ndi matenda amtundu wachiwiri. Izi zimachitika chifukwa choletsa kwambiri zakudya komanso zowonjezera zakudya zaanthu.
Kuti mumve zambiri za zotsekemera za matenda a shuga a 2, onani nkhaniyi.
Okometsetsa amatha kusintha mawonekedwe a munthu yemwe amakakamizidwa kutsatira zakudya. Kutonthoza m'maganizo ndikofunikira kwambiri kwa thanzi labwino la munthu, kotero mbale zokhala ndi zinthu zoterezi zingakhale njira yabwino m'malo amaswiti apamwamba. Kuphatikiza apo, ngati simungapitirire mlingo woyenera ndikuyandikira kugwiritsa ntchito zakudya mwanzeru, sizingakubweretsereni mavuto.
Izi ndi zina mwazabwino zothandizira shuga:
Momwe mungapangire ayisikilimu- okometsetsa kwambiri ndiwotsekemera kuposa shuga, omwe amalola kuti azikhala ochepa ndikuchepetsa kudya caloric;
- xylitol imalepheretsa mapangidwe a caries ndipo sawononga enamel wa mano, chifukwa chake nthawi zambiri amawonjezeredwa kutafuna chingamu popanda shuga;
- sorbitol ali ndi choleretic tingati amatulutsa microflora yamatumbo ndipo kwa nthawi yayitali amasunga kutsitsimuka kwa zakudya zophika;
- stevioside pogwiritsa ntchito pafupipafupi amachepetsa shuga wamagazi, amalimbitsa makoma amitsempha yamagazi ndikuwongolera momwe matumbo amathandizira;
- sucralose imakhala ndi index yotsika ya glycemic komanso kukana bwino kutentha kwambiri, komwe kumaloleza kugwiritsidwa ntchito kuphika ndi zipatso;
- Zokometsera zopanga sizikhala ndi zopatsa mphamvu, zomwe sizikuphatikiza mu metabolism ndipo zimachotsedwa mwachangu m'thupi.
Omwe ali ndi shuga m'malo mwa anthu odwala matenda ashuga ayenera kukhala ndi kuyeretsedwa kokwanira komanso kuwongoleredwa mwamphamvu pantchito. Amatha kukhala opindulitsa ku thupi la munthu, koma nthawi zina amathanso kumuvulaza. Pofuna kuti musadutse mzere wocheperako, muyenera kudziwa za mfundo zina zofunika ndikutsatira malamulo omwera pazakudya izi zopatsa thanzi.
Ndikwabwino kusankha zotsekemera zokhala ndi zoteteza zochepa komanso zosakaniza zina zamankhwala, popeza ambiri aiwo sakhala otetezeka kwathunthu.
Zitha kuvulaza thupi
Zotsatira zoyipa za xylitol, fructose, ndi sorbitol zikagwiritsiridwa ntchito mopambanitsa zimawonekera ngati mseru, kusanza, ndi kugaya chakudya. Kuphatikiza apo, zinthu izi ndizapamwamba kwambiri, zimapangitsa kuti thupi lizikula msanga. Izi ndizosayenera kwambiri kwa matenda amishuga amtundu uliwonse, chifukwa chake odwala omwe ali ndi kunenepa kwambiri kapena onenepa kwambiri ayenera kusiya izi zotsekemera. Zikuwoneka kuti pankhani iyi, kusankha kwa odwala koteroko kuyenera kukhala mapangidwe apadera okhala ndi zero. Koma apa, mwatsoka, siophweka.
Ngakhale kuti zotsekemera zopangira maukonde sizimachulukitsa zakudya zopatsa mphamvu, zimakhala zachilendo kwa thupi la munthu, chifukwa sizingagwiritsidwe ntchito pafupipafupi. Chifukwa cha kusowa kwa chakudya chopatsa thanzi, munthu samadzimva kuti ndi wokwanira, chifukwa zotsekemera zosakhala zachilengedwe zimangothandiza kupeza chilakolako chofuna kudya. M'malo opangira shuga osapangidwa samalowa m'magazi, koma kugwiritsa ntchito mankhwala osokoneza bongo pafupipafupi kumatha kubweretsa zovuta m'moyo. Izi zimachitika makamaka chifukwa cha zovuta zopanga - mankhwala oopsa komanso owopsa nthawi zina amagwiritsidwa ntchito kuti apeze zinthu izi (ngakhale mumtundu waung'ono).
Zonunkhira zoyaka siziyenera kugwiritsidwa ntchito panthawi yoyembekezera komanso mkaka wa m'mawere, chifukwa zimatha kusokoneza thanzi la mayi ndi mwana
Mwachitsanzo, kutsutsana kwa madokotala pankhani yokhudza nyama ya saccharin sikunathebe mpaka pano. Cholinga cha izi chinali mayeso oyesa kumakolo, momwe, ndi kudya kwa zinthu izi, khansa ya ziwalo zamkodzo imayamba. Koma kuyesedwa mobwerezabwereza kunatsutsa zotsatira zowopsya - saccharin idapangitsa kukhazikitsidwa kwa oncology kokha m'makola omwe amadya chakudya chochuluka (pafupifupi ofanana ndi unyinji wa nyama). Bungwe la WHO Food Additives Commission lazindikira mwalamulo kuti mu Mlingo wocheperako, zotsekemera izi sizikuwonjezera chiwopsezo cha khansa. Komabe, izi sizipanga kukhala zotetezeka kwathunthu komanso zothandiza, kotero muyenera kugwiritsa ntchito saccharin modekha, komanso kuposa pamenepo, m'malo mwake ndi zotsekemera zina.
Malamulo ogwiritsira ntchito
Kugwiritsa ntchito m'malo mwa shuga monga zotheka, ndikofunika kutsatira malamulo awa:
- Musanagwiritse ntchito mankhwala ngati amenewa, muyenera kufunsa opita ku endocrinologist - angakuuzeni zosankha zabwino kwambiri;
- simungathe kupitiliza kuchuluka kwa zotsekemera zatsiku ndi tsiku (nthawi zambiri zimafotokozeredwa muzomwe amalangizidwa, koma ndibwino kuti mupeze mfundo iyi ndi dokotala);
- musanaphike mbale zomwe zimalimbikitsa kutentha, ndikofunikira kuti muwerenge zomwe zimakhudzidwa ndi shuga kuti zitha kutentha.
- ngati, chifukwa cha m'malo atsopano a shuga, wodwalayo ataona zizindikiro zachilendo (zotupa pakhungu, mseru, m'mimba), muyenera kukana kumwa mankhwalawa ndi kudziwitsa dotolo wanu za izo.
Mukamasankha sweetener aliyense, muyenera kulabadira wopanga, kapangidwe kake ndi kupezeka kwa malangizo (osachepera mwachidule). Simungatenge ma analogues aliwonse omwe atha. Kugwiritsa ntchito zowonjezera izi, muyenera, monga pachilichonse, onetsetsani muyeso, ndipo pamenepo kugwiritsa ntchito sikungavulaze.
