Odwala omwe samadwala matenda a shuga omwe amadalira insulin amakakamizidwa kuti azitsatira zakudya okhwima, zomwe zimachepetsa kwambiri kuchuluka kwa chakudya chamafuta. Zowopsa makamaka pamenepa ndi zinthu zomwe zimakhala ndi sucrose, chifukwa mafuta awa amawola msanga m'magazi aanthu ndikupangitsa kudumpha kowopsa m'chiwonetserochi m'magazi. Koma kukhala ndi zakudya zama carb ochepa komanso osadya zakudya zotsekemera nkovuta kwambiri m'maganizo komanso m'thupi. Kusinthasintha, kupha mphamvu komanso kusowa kwa mphamvu - izi ndizomwe zimatsogolera pakuperewera kwamafuta m'magazi. Zakoma zotsekemera zomwe sizikhala ndi sucrose komanso zotsekemera zokoma zimatha kukupulumutsani.
Zofunikira za Sweetener
Shuga omwe amalowa m'malo mwa odwala matenda ashuga a mtundu wachiwiri ayenera kusankhidwa mosamala kwambiri, kupima zabwino ndi zowawa. Popeza mtundu wamtunduwu wa shuga umakhudzidwa kwambiri ndi anthu azaka zapakati ndi okalamba, zofunikira zilizonse zomwe zimapangidwa pakuphatikizidwa kwa zinthu zoterezi zimagwira mwamphamvu komanso mwachangu kuposa achinyamata. Thupi la anthu otere limafooka ndi matendawa, ndipo kusintha kokhudzana ndi ukalamba kumakhudza chitetezo cha mthupi komanso mphamvu zonse.
Okoma kwa odwala matenda a shuga a 2 ayenera kukwaniritsa izi:
- khalani otetezeka momwe mungathere;
- kukhala ndi zopatsa mphamvu zochepa;
- khalani ndimalo abwino.
Ngati ndi kotheka, ndibwino kupatsa chidwi ndi zomwe zimachitika m'malo mwake, koma, posankha, muyenera kuyang'anitsitsa zomwe zili ndi kalori. Popeza mtundu 2 wodwala matenda a shuga umachepa, munthu amayamba kulemera msanga, zomwe zimavuta kuzichotsa. Kugwiritsa ntchito mankhwala okometsa achilengedwe amtunduwu kumathandizira, chifukwa chake ndibwino kuti muwasiyiratu kapena musaganizire kuchuluka kwa zakudya zanu.
Kodi chisankho chabwino kwambiri kuchokera kwa zotsekemera zachilengedwe ndi chiani?
Fructose, sorbitol ndi xylitol ndi zotsekemera zachilengedwe zomwe zimakhala ndi zopatsa mphamvu zambiri. Ngakhale kuti, malinga ndi kuchuluka kwa mankhwalawa, sanatchulepo zinthu zovulaza matenda ashuga, ndibwino kuzikana. Chifukwa cha kuchuluka kwa mphamvu zawo, amatha kupangitsa kuti anthu azidwala matenda ashuga a 2 kwambiri. Ngati wodwalayo akufuna kugwiritsa ntchito zinthuzi m'zakudya zake, amafunika kufunsa ndi endocrinologist za Mlingo wa tsiku ndi tsiku wotetezedwa ndikuganizira zomwe zili mkati mwa kalori mukamalemba menyu. Pafupifupi, mtengo wazomwezi zotsekemera za tsiku lililonse zimachokera ku 20-30 g.
Mosasamala mtundu wa zotsekemera, muyenera nthawi zonse kuyamba ndi mulingo wochepera. Izi zikuthandizani kutsatira zomwe zimachitika mthupi ndikupewa zizindikiro zosasangalatsa ngati thupi lanu latsoka kapena tsankho
Zabwino zotsekemera zachilengedwe zabwino kwa odwala omwe ali ndi shuga omwe amadalira insulin ndi stevia komanso sucralose.
Zinthu zonsezi zimawonedwa kukhala zotetezeka kwa anthu, kuphatikiza apo, zimakhala ndi zopanda phindu. Kuti musinthe shuga a 100 g, masamba 4 okha a masamba owuma amokwanira, pomwe munthu amalandira pafupifupi 4 kcal. Zopatsa mphamvu zopatsa mphamvu za 100 g shuga ndi pafupifupi 375 kcal, kotero kusiyana ndikudziwikiratu. Zizindikiro zamagetsi za sucralose ndizofanana. Iliyonse mwa othawa shuga awa ali ndi zabwino komanso zovuta zake.
Ubwino wa Stevia:
- zabwino kwambiri kuposa shuga;
- pafupifupi palibe kalori;
- Amasintha mkhalidwe wa mucous nembanemba am'mimba ndi matumbo;
- kugwiritsa ntchito nthawi yayitali kumachepetsa shuga m'magazi a munthu;
- zotchipa;
- sungunuka bwino m'madzi;
- muli ma antioxidants omwe amalimbikitsa chitetezo cha mthupi.
Chida:
- imakhala ndi chomera chodziwika bwino (ngakhale anthu ambiri amasangalala nacho);
- kugwiritsa ntchito kwambiri molumikizana ndi mankhwala a shuga kungayambitse hypoglycemia, chifukwa chake, kugwiritsa ntchito shuga, mumafunikira kuwunika kuchuluka kwa shuga m'magazi.
Stevia siwopanda poizoni, wokwera mtengo ndipo wolekeredwa bwino ndi anthu, chifukwa chake ndi amodzi mwa omwe amagulitsa shuga.
Supralose yakhala ikugwiritsidwa ntchito ngati shuga m'malo mwake, koma yapeza kale mbiri yabwino.
Zolinga zake:
- Amakhala okoma kuposa shuga, pomwe amakoma chimodzimodzi;
- sasintha malo ake mothandizidwa ndi kutentha kwambiri;
- kusowa kwa mbali ndi poizoni zotsatira akamadyedwa pang'ono (pafupifupi mpaka 4-5 mg pa 1 makilogalamu a thupi patsiku);
- kusunga kukoma kokoma mu zakudya kwanthawi yayitali, komwe kumalola kugwiritsa ntchito sucralose posunga zipatso;
- otsika zopatsa mphamvu.
Zoyipa za sucralose zimaphatikizapo:
- mtengo wokwera (izi sizikupezeka kawirikawiri mu mankhwala, chifukwa ma analogues otsika mtengo amachotsa m'malo mwake;
- kusatsimikizika kwakukhudzidwa kwakutali kwa thupi la munthu, popeza izi zothira shuga zidayamba kupangidwa ndikugwiritsidwa ntchito osati kale kwambiri.
Kodi ndingagwiritse ntchito zolowa m'malo mwa shuga?
Zolocha shuga zophatikizika sizopatsa thanzi, sizitsogolera pakuwonjezeka kwa shuga wamagazi, komanso sizimakhala ndi mphamvu iliyonse. Kugwiritsa ntchito kwawo moyenera kuyenera kupewa ngati kunenepa kwambiri, koma kuchita izi sikuti nthawi zonse kumatha. Kudya zakudya zotsekemera ndi zowonjezera izi, kumbali imodzi, munthu amakhutiritsa zosowa zake zamaganizidwe, koma, kumabweretsa mkwiyo waukulu. Zambiri mwazinthu izi sizotetezeka kwathunthu kwa odwala matenda ashuga, makamaka saccharin ndi aspartame.
Saccharin mu Mlingo yaying'ono si nyama, samabweretsa chilichonse chofunikira mthupi, popeza ndichilendo kwina. Sizingathe kutentha, chifukwa pankhaniyi munthu wokoma amapeza kukoma kosasangalatsa. Zambiri pa carcinogenic zochita za aspartame zimatsimikizidwanso, komabe, ili ndi zinthu zina zingapo zoyipa:
Chinsinsi cha mitundu yachiwiri ya matenda ashuga- mukatentha, aspartame imatha kumasula zinthu zapoizoni, motero sizitha kuyatsidwa ndi kutentha kwambiri;
- pali lingaliro lakuti kugwiritsidwa ntchito kwazinthu izi kwa nthawi yayitali kumabweretsa kuphwanya kapangidwe ka maselo amitsempha, omwe angayambitse matenda a Alzheimer's;
- Kugwiritsa ntchito chakudyaku pafupipafupi kumatha kusokoneza wodwalayo mtima komanso kugona kwake.
Kamodzi m'thupi la munthu, maartartame, kuphatikiza ma amino acid awiri, amapanga mowa wa miloydroxy methanol. Nthawi zambiri mumamva malingaliro akuti ndiwa poizoniyu amene amapangitsa kuti asipereere ikhale yovulaza. Komabe, mukamamwa izi zotsekemera mu Mlingo wovomerezeka tsiku lililonse, kuchuluka kwa methanol komwe kumapangidwa kumakhala kochepa kwambiri kotero kuti sikupezeka konse m'magazi panthawi ya mayeso a labotale.
Mwachitsanzo, kuchokera pa kilogalamu ya maapulo omwe amadya, thupi la munthu limapangidwa ndi methanol yochulukirapo kuposa pamapiritsi angapo a aspartame. Pang'ono pang'ono, methanol imapangidwa thupi lonse, chifukwa yaying'ono imakhala yofunikira kwambiri pakapangidwe kazinthu zazikulu. Mulimonsemo, kutenga shuga wa kupanga kapena ayi ndi nkhani yaumwini kwa wodwala wa mtundu uliwonse wa 2 wodwala. Ndipo musanapange chisankho chotere, muyenera kufunsa katswiri wodziwa bwino za endocrinologist.
