Kodi zachilengedwe ndizotetezeka? About shuga zachilengedwe cholowa ndi momwe zimakhudzira thupi

Amayi ambiri pakutsata mgwirizano amakana kudya zakudya zina, kuphatikizapo shuga. Mapiritsi a calorie opanda lopatsa thanzi amadziwika kwambiri pakati pa azimayi omwe akuchepetsa thupi. Komabe, ndi ochepa omwe amaganiza pazomwe zimayeneradi kuchokera kwa zotsekemera: kuvulaza kapena kupindula.

Choyamba, ziyenera kutchulidwa kuti m'malo mwa shuga amatha kukhala achilengedwe komanso opanga. Zomakoma zotsekemera.

Otchedwa zotsekemera, kapena zopangira shuga masiku ano ndi gawo la zinthu zambiri, mwachitsanzo, zakumwa zozizilitsa kukhosi zomwe zimakhala ndi zero kalori. Komabe, monga momwe zidakhalira, makampani okhawo omwe amapanga amapindula ndi zinthu zotere, popeza ma shuga opanga shuga amaloza nawo mtengo wotsika mtengo kuposa shuga lachilengedwe. Kuphatikiza apo, mitundu ina ya zotsekemera imakhalanso yotetezedwa yomwe imatha kupangitsa chidwi cha ludzu komanso ludzu, motero, kuwonjezeka kwa zinthu zomwe zagulitsidwa.

Chifukwa chake, zikuwonekeratu kuti zotsekemera zamagetsi zimangoyambitsa thupi. Kuphatikiza apo, sangathandizire kuchepa thupi, chifukwa amachititsa chidwi cha hypoglycemia komanso vuto lanjala. Chowonadi ndi chakuti kugwiritsa ntchito mankhwala otsekemera "kumanyenga" ubongo wa munthu, ndikumutumizira zizindikiritso zakufunika kwa insulin ndikuwotcha shuga mwachangu, chifukwa chake mulingo wake m'mwazi umachepetsedwa kwambiri. Izi ndizowona kwa odwala matenda ashuga, koma munthu wathanzi safuna kalikonse.

Kugwiritsa ntchito zotsekemera kumanyenganso m'mimba, kuyembekezera mafuta omwe amalonjezedwa ndi masamba omwe amalawa, omwe amalowetsa thupi kukhala lopanikizika. Pachakudya chotsatira, zakudya zamafuta omwe amayembekezeredwa kwa nthawi yayitali kulowa m'mimba, zimakonzedwa kwambiri ndikutulutsidwa kwa glucose ndikuwonekera kwake ngati mafuta "tsiku lamvula".

Nayi mndandanda wazinthu zomwe zimatengedwa ngati zotsekemera zopanga:

- aspartame (E 951) - imatha kukhala gwero la mafuta, imapangitsa poizoni wa chakudya, mutu, tachycardia, kukhumudwa, kunenepa kwambiri,

- saccharin (E 954) - imapezanso mafuta am'mimba,

- cyclamate (E 952) - ndimakonda kugwiritsa ntchito pafupipafupi.

- thaumatin (E 957) - imatha kukhumudwitsa kuchuluka kwa mahomoni.

Zotsekemera zachilengedwe.

Za okometsera achilengedwe, zopindulitsa zawo ndizowonekera. M'mapangidwe awo, ali ofanana ndi shuga ndipo ali ndi zopatsa mphamvu zophatikizidwa ndi thupi.

Mwa zina mwazinthu zothira shuga, zinthu zotsatirazi zitha kudziwika kwambiri:

- sorbitol ndiye wokhathamira kwambiri komanso wowonjezera shuga wambiri, yemwe ndi wofunikira kwambiri pakugwiritsa ntchito moyenera, chifukwa amakongoletsa microflora yam'mimba,

- Xylitol - mosadziwika bwino ndi shuga omwe amapezeka mu mphamvu ya caloric ndi kutsekemera,

- fructose - pafupifupi kawiri okoma kuposa shuga ndi 3 nthawi yochepa kuposa shuga mumalori

- stevioside ndiwothandiza m'malo achilengedwe shuga, womwe ndiwotsekemera 25 kuposa pamenepo, kugwiritsa ntchito mankhwalawa kwa nthawi yayitali kumathandizira kuchepetsa magazi, kusintha kapamba ndi ntchito ya chiwindi, kupangitsa matenda kugona, kuwonjezera mphamvu yogwira ntchito, komanso kumachotsa kusokonekera kwa ana.

Chifukwa chake, zabwino ndi zovuta za zotsekemera zimakhala zochepa. Chifukwa chake, kugwiritsa ntchito moyenera shuga achilengedwe sikungavulaze thupi, koma ma analogu a shuga opangidwa ayenera kutayidwa.

Pindulani ndi kuvulaza

Zoyengedwa m'malo mwake ndi zinthu zomwe zimakometsera mchere, koma zopanda mafuta.

Izi zimaphatikizapo zotsekemera zachilengedwe - fructose ndi stevia Tingafinye ndikulipanga mwaukadaulo - asipere, xylitol.

Nthawi zambiri, zinthuzi zimakhala ngati shuga. Amawonjezeredwa kuzakudya zotchedwa "zakudya" ndi zakumwa kwa iwo omwe amayang'anira kulemera kwawo. Chakudya choterocho chilibe zopatsa mphamvu.

Koma kufunika kwa zero mphamvu sikutanthauza konse kuti malonda ake ndiotetezeka kwathunthu ku thanzi la munthu. Makamaka kwa iwo omwe akufuna kuchotsa ma kilogalamu osafunikira. Tiyeni tiwone zabwino ndi zovulaza za fructose zomwe zimadziwika kwa tonsefe.

Ngakhale kuti chilengedwe ndichilengedwechi chimavomerezedwa kwa anthu omwe ali ndi vuto la kapamba, akatswiri azakudya zamasiku ano amaziona kuti ndi zovulaza.

Tiyenera kudziwa kuti fructose, chifukwa cha kuchepa kwake kwapadera kwa glycemic, yalimbikitsidwa ndi madokotala ambiri a odwala matenda ashuga.

Imapezeka mu zipatso zambiri komanso zipatso. Ndipo shuga wodziwa aliyense amakhala ndi theka.

Malinga ndi kafukufuku wambiri, kugwiritsa ntchito fructose nthawi zonse kumabweretsa kuwonongeka kwakukulu mu metabolic metabolism m'thupi.. Komanso kumawonjezera kukana kwa mahomoni a kapamba - insulin.

Chifukwa cha izi, kuthekera kwa thupi la munthu kugwiritsa ntchito chakudya champhamvu monga gwero lalikulu lamphamvu kumachepetsedwa. Izi zimabweretsa kuwonjezeka kwa ndende ya shuga, komanso kukula kwa kunenepa kwambiri .vuto ndilakuti fructose mu mawonekedwe ake osadetsa samachitika mwachilengedwe.

Kudya zipatso zokoma kapena zipatso, mumatumiza m'mimba osati shuga, komanso fiber (zakudya fiber).

Zotsirizirazi, monga mukudziwa, zimakhala ndi gawo lalikulu pakulimbikitsa kwa fructose. Mwanjira ina,, CHIKWANGWANI chamafuta chimathandizira kuti minofu yambiri ya seramu ikhale.

Mwa zina, kudya maapulo atatu akulu nthawi imodzi kumakhala kovuta kwambiri kuposa kumwera kapu ya apulosi yotsekemera kuchokera ku zipatso zomwezo. Ndikofunikira kuchitira timadziti tachilengedwe tokha monga maswiti omwe amatha kudya ochepa.

Zipatso zambiri ndi zipatso zambiri zimatha kuwonjezera kuchuluka kwa shuga. Ponena za okometsera okumba, saccharin anali woyamba kutsekemera. Zinapezeka kumapeto kwa zaka za m'ma 900.

Kwa nthawi yayitali idawonedwa ngati yopanda vuto lililonse, koma mkati mwa zaka zapitazi panali zokayikitsa kuti zimayambitsa mawonekedwe a khansa.

Pakadali pano, ndizololedwa kuzigwiritsa ntchito kuphika, koma opanga maswiti ambiri adaganiza zosiya.

Izi zothira shuga zidasinthidwa ndi china - aspartame, chomwe chidapezekanso mu 1965. Imapezeka m'magululi ambiri opangira zakudya zopatsa thanzi.

Amagwiritsidwanso ntchito popanga zakumwa zochokera mu kaboni, kutafuna chingamu komanso ngakhale mankhwala. Mulibe pafupifupi mafuta, pomwe magawo makumi angapo amatsekemera kuposa shuga yokhazikika.

Tiyeni tiwone zoopsa za aspartame. Monga lamulo, zinthu zopangidwazi sizingathe kusokoneza kagayidwe ka munthu.

Koma, komabe, asayansi amati pakadali pano palibe lingaliro losatsutsika pankhani yachitetezo cha lokoma.

Tiyenera kudziwa kuti aspartame ndi yoletsedwa mwamphamvu kuti igwiritsidwe ntchito ndi anthu omwe ali ndi phenylketonuria.

Ngakhale kuti aspartame si nyama kapena mankhwala oopsa, ndi imodzi mwazinthu zochepa zomwe zimatha kulowa mu ubongo wa munthu.

Akatswiri ena amati aspartame ikhoza kukhudza kapangidwe ka serotonin (mahomoni achisangalalo) ndikupangitsa kuyambika kwa matenda a Alzheimer's.

Kodi zina zolowa m'malo mwa shuga zachilengedwe ndi ziti?

Izi zikuphatikizapo molasses, agave manyuchi, mapulo manyumwa, xylitol, shuga a kanjedza, madzi ampunga, stevia.

Zitsamba zotsekemera

Chimodzi mwazitsamba zotsekemera ndi stevia. Imakhala ndi kukoma kosangalatsa. Masamba atsopano a chomera ali ndi kukoma.

Komanso, ufa wa masamba owuma a stevia amakhalanso ndi kukoma kofananako. Kodi kutsekemera kwa mbewuyi kukufotokozedwa bwanji?

Stevia imadziunjikira yokha glycoside yotchedwa stevioside (sucrose, glucose ndi zinthu zina zomwe zimapezeka mu kapangidwe kake).

Stevioside woyenga amapezeka popanga, chifukwa chakuzungidwa kwa gawo ili tili ndi shuga wogwirizira ndi shuga, womwe umakhala wokwera kwambiri kuposa shuga nthawi zonse malinga ndi kutsekemera. Ichi ndi chinthu chofunikira kwambiri kwa anthu omwe sayenera kudya shuga wosavuta.

Wokondedwa ngati shuga wachilengedwe

Choloŵa m'malo mwachilengedwe kwambiri ndi shuga ndi uchi.

Anthu ambiri amawayamikira chifukwa cha kukoma kwawo kwapadera, osati chifukwa kumathandiza.

Chidwi chophatikizachi chimakhala ndi zinthu zonse zofunika monga zinthu zina, kufufuza zinthu, mavitamini, fructose ndi glucose.

Masamba Achilengedwe Zamasamba (Pecmesis)

Pali zambiri za izo ndipo zimapindulitsa munthu. Tiyeni tiwone mtundu uliwonse wa manyuchi omwe anali odziwika bwino:

1. kuchokera kwa agave. Amachotsedwa pamtengo wazomera zotentha izi. Pesi limapezeka mumtundu wa msuzi limawiritsa pamoto pa 60 - 75 digiri Celsius. Pang'onopang'ono imakhala ndi mawonekedwe osinthika. Ngati mulipira kuchuluka kwa shuga mu madzi awa, ndiye kuti ali ndi GI yotsika pang'ono,
2. kuchokera ku Yerusalemu artichoke. Ndiwotsekemera mwapadera womwe aliyense amakonda. Kuledzera kwa shuga pogwiritsa ntchito mafuta awa mu chakudya sikupweteka. Chogulitsachi chili ndi mawonekedwe osangalatsa komanso fungo labwino,
3. maple manyuchi. Zimapezeka ndikupatsa shuga mapulo a shuga kuti azisinthasintha. Izi zimadziwika ndi kukoma nkhuni pang'ono. Gawo lalikulu la shuga lino ndi sucrose. Kugwiritsa ntchito mankhwalawa ndikosaloledwa kwa anthu omwe ali ndi vuto la chakudya.
4. carob. Izi zakudya zimaloledwa kwa matenda ashuga. Mwa zina, ili ndi zambiri pamapangidwe a sodium, zinc, calcium komanso potaziyamu. Palibe mankhwala oopsa mu madzi awa. Osati kale kwambiri, zidapezeka kuti shuga wogwirizira uyu amapanga antitumor,
5. mabulosi. Amapangidwa kuchokera ku mabulosi. Unyinji wazipatso umaphika pafupifupi 1/3. Zopindulitsa zomwe zimaphatikizidwa ndi mankhwalawa zimaphatikizapo odana ndi kutupa komanso ma heentaticatic katundu.

Zotsekemera zachilengedwe kwa odwala matenda ashuga

Matenda a shuga amawopa mankhwalawa, ngati moto!

Muyenera kungolemba ...

Pakadali pano, lokoma kwambiri kuposa pamoto ndi fructose.

Sizivulaza thupi la odwala matenda ashuga, koma amakhala ndi zopatsa mphamvu zambiri.

Komanso, wodwalayo amatha kuzindikira kuti kukoma kwake sikusiyana ndi kuyengedwa. Kutsekemera kwa Honeyener Di & Di uchi kunachokera ku chilengedwe, kotero kumatha kugwiritsidwa ntchito pakudya. Ili ndi katundu wambiri. Amapezeka mu mawonekedwe a ufa.

Kodi shuga kapena nzimbe sangatenge?

Shuga uyu amasungidwa mu chiwindi mu mawonekedwe a glycogen. Momwe kuphatikizira kwazinthu izi kumapitilira muyeso, ndiye kuti shuga imayikidwa mthupi mu mawonekedwe a mafuta.

Munthu akamadya nzimbe, zimamuvuta msanga. Mwa zina, ndi nzimbe za nzimbe zomwe zimakhudza mkhalidwe wa khungu la wodwalayo.

Pogwiritsa ntchito izi pafupipafupi, makwinya amawoneka. Zilonda zamkhungu zingapo, makamaka, zilonda zam'mimba, zomwe zimatenga nthawi yayitali kwambiri, zimathanso kuchitika.

Kuledzera kwambiri kwa nzimbe wodwala yemwe ali ndi matenda ashuga kumayambitsa magazi m'thupi, kuwonjezereka kwa manjenje, kuwonongeka kwa mawonekedwe ndi chiwopsezo cha kugunda kwa mtima.

Makanema okhudzana nawo

Pazinthu zatsopano za shuga zomwe zimapezeka mu kanemayo:

Madokotala ambiri amati kugwiritsa ntchito zotsekemera kumayenera kusamala kwambiri. Iyenera kugwiritsidwa ntchito pokhapokha pakufunika. Zowonongeka zamtundu woyengeka zimakhalapo chifukwa cha zopatsa mphamvu zambiri, chifukwa izi zimapangitsa kuti kunenepa kwambiri.

Ndikofunika kudziwa kuti malo ena aliwonse opangira shuga komanso achilengedwe sangathandize kuti kulakalaka kwamoto kumapangidwe mofulumira. Kumva kutsekemera, koma osalandira glucose, thupi limayamba kumva "njala" yamphamvu kwambiri, chifukwa chotsatira chake chilimbikitso - wodwalayo amangoyamba kulandira ma calorie osowa ndi zakudya zina.

Mitundu ya zotsekemera - Zachilengedwe komanso Zopanga

Mitundu iwiri yayikulu ya zotsekemera ndi zotsekemera zachilengedwe komanso zozizwitsa. Zotsekemera zachilengedwe zopangidwa kuchokera kuzomera zopanga zopangidwa labotale.

Wokoma mwachilengedwe ndi shuga, yemwe amawonedwa ngati wopanda vuto ndipo m'malo mwake amafunsira ena. Kuyerekeza okoma ndi shuga kumapereka chidziwitso pa zabwino zakale. Komabe, sikuti kutsekemera kulikonse ndi kofunika komanso kumabweretsa thanzi.

Kodi zotsekemera ndizothandiza? Likukhalanso kuti lokoma mwachilengedwe amathanso kukhala athanzi kuposa shuga, zotsekemera zotsekemera zitha kugwiritsidwa ntchito matenda ena ngati njira yovuta, koma ngati muzigwiritsa ntchito kwanthawi yayitali zimatha zimasokoneza thupi.

Zokometsera zachilengedwe: xylitol, stevia, erythritol, tagatose

Zotsekemera zachilengedwe zimagawidwa kukhala athanzi komanso opanda thanzi. Okometsera thanzi wathanzi samangokhala osavulaza, komanso amathandizira thupi. Gululi limaphatikizapo:

• stevia - wogwiritsa ntchito shuga wogulitsa masamba, wokoma katatu kuposa glucose, non-calorie ndipo wokhala ndi zero glycemic index, ali ndi vuto linalake, lonunkhira, amatha kukhala owawa pang'ono, kugwiritsa ntchito stevia sikuyambitsa caries, wokoma amatha kutsitsa magazi, amalimbikitsa kusinthanso minofu ndipo ali ndi antibacterial ndi antifungal katundu, mulingo woyenera wabwino ndi mamiligamu anayi pa kilogalamu ya thupi patsiku,
• xylitol – shuga wa birch, Zokonda monga glucose, ali ndi kununkhira kwa ma mint, 240 kcal mu magalamu 100 (kuyerekezera: shuga yoyera - 390 kcal) ndi index yotsika kwambiri ya glycemic (yofanana ndi 7, glycemic index ya shuga - 70), yoteteza ku kuwola kwa dzino ndikuwonjezera kuyamwa kwa calcium, mupewe kukula kwa mycosis (candidiasis), mlingo woyenera wa xylitol ndi 15 g, kuchuluka kwakukulu kumatha kuyambitsa mavuto.
• erythrol - zotsekemera zomwe zimapezedwa kuchokera ku zinyalala za glycerol zimachokera ku zipatso, zimakhala ndi kutsiriza kozizira ndipo pafupifupi 65 peresenti ya kutsekemera kwa glucose, imakhala ndi 20 mpaka 40 kcal pa 100 g ndipo imakhala ndi index ya glycemic, siyambitsa kuola kwa mano, imatha kukhala ndi vuto lotupa oposa 50 g patsiku
• tagatose - imapangidwa kuchokera ku d-galactose, mwachilengedwe opangidwa mumkaka ndi zipatso zina, imakhala ndi kutsekemera kwa 90% ndi kukoma komweko, imakhala ndi kcal 150 pa 100 g, ili ndi index ya glycemic ya 7.5, siyambitsa ma caries, imakhudza mabakiteriya moyenera microflora m'matumbo ndikuthandizira magayidwe olimbitsa thupi, kumalimbitsa chitetezo cha mthupi, sichimayambitsa matenda otsekula m'mimba, kuchuluka kwa zotsekemera uku sikunakhazikitsidwe.

Wokoma mwachilengedwe samakhala wopindulitsa nthawi zonse. M'malo ambiri a shuga amathanso kuwonjezera shuga wamagazi ndikupangitsa kutopa (ngakhale kuti nthawi zambiri amakhala ndi zopatsa mphamvu pang'ono kuposa glucose). Kusamala ndi kusamala kuyenera kugwiritsidwa ntchito pogwiritsa ntchito madzi a agave, mapulo madzi, manyuchi-fructose, molasses ndi uchi. Ngakhale zimakhala zotsekemera zachilengedwe, zimatha kuyambitsa kulemera ndi shuga wamagazi ambiri.

Zokometsera Zopanga - Ziyenera Kugwiritsidwa Ntchito

Zokometsera zopanga monga machitidwe kapena acesulfame K, tengani shuga, chifukwa ali ndi zoperewera zochepa komanso chisonyezo chochepa cha glycemic. Komabe, kugwiritsa ntchito kwawo kwa nthawi yayitali kapena kugwiritsa ntchito Mlingo wopitilira zovomerezeka, zitha kuyambitsa mavuto.

Acesulfame K imakhala yokoma kwambiri kuposa shuga, ilibe kalori, komanso imathandizira kukoma ndi kununkhira. Mlingo waukulu ndi 9 mpaka 15 magalamu pa kilogalamu ya thupi. Kudya pafupipafupi kwa Acesulfame K kuchuluka kwambiri kumatha kupweteketsa mutu, kuchepa mphamvu, komanso matenda opuma.

Acesulfame imatha kuwonjezera magazingati mukugwiritsa ntchito zotsekemera kale, ndiye kuti ndibwino kupewa kuphatikiza mankhwalawa ndi mafuta osavuta.

Aspartame ndiwotsekemera monga Acesulfame K, ilinso ndi kukoma kofanana ndi shuga, alibe kalori, ndipo index ya glycemic ndi 0.

Kugwiritsidwa ntchito kwa nthawi yayitali zimayambitsa, makamaka, kupweteka mutu, kuchepa thupi, kusanza, kugona tulo, minyewa, mavuto ammaso komanso kumva, kupweteka palimodzi, mavuto amakumbukiro ndikukula thupi.

Matendawa a shuga

Pali mitundu ingapo ya shuga:

• fructose - pafupifupi 400 kcal pa 100 g ya mankhwala,
• sorbitol - 354 kcal,
• xylitol - 367 kcal,
• stevia - 0 kcal.

Pangani - chinthu chopezeka mu zipatso zambiri, zipatso, njere, uchi. Izi zikusonyeza kuti pawiri ndi lachilengedwe komanso lopanda vuto. Fructose amagwiritsidwa ntchito ngakhale pakupanga mwana, matenda a shuga. Itha kugwiritsidwa ntchito pakugwiritsa ntchito tsiku lililonse ndikusunga. Komabe, zovuta za zotsekemera zotere ndizophatikiza pake, zomwe sizimalola kuti zidyedwe mu zakudya komanso kunenepa kwambiri.

Sorbitol Imapezeka mu zipatso za maapulo, ma apricots, phulusa laphiri, makamaka, limapezeka mu mbewu za zipatso. Mosiyana ndi fructose, mankhwalawa amagwiritsidwa ntchito pakuchepetsa thupi. Imakhala ndi mphamvu ya mankhwala ofewetsa thukuta komanso okodzetsa. Koma pamakhala zotsatirapo zoyipa za kudya sorbitol zochuluka - kutentha kwadzidzidzi, kuphulika, nseru. Chifukwa chake, ndikofunikira kuwerengera mosamala kuchuluka kwa izi zotsekemera patsiku.

Xylitol imapezeka mu zipatso ndi zomera, mwachitsanzo, thonje kapena poyimilira chimanga. Mwanjira, thunthu limaperekedwa mwa mawonekedwe a kristalo, limakhala ndi mtundu woyera, nthawi zina mthunzi wachikasu umatha kuwonedwa. Xylitol ilibe kukoma kapena kununkhiza; ndi yoyenera kudya. Chokondweretsa, chimatha kupezeka palemba la kutafuna chingamu, mano. Chowoneka mosiyana ndi pawiri ndichakuti chimakhala ndi antibacterial. Kugwiritsa ntchito kwambiri xylitol kumayambitsa kukhumudwa.

Ndipo pamapeto pake Stevia - chinthu chomwe chili ndi makilogalamu a 0, ndiye shuga wabwino kwambiri kuposa zonse. Nthochi imapezeka mumasamba a chomera chotchedwa Stevia, wobadwira ku South America. Chimakoma.

Mwa zabwino za chinthu ndi izi:

1. Amasiya kutupa.
2. Amachepetsa kuthamanga kwa magazi.
3. Kuchuluka chitetezo chokwanira.
4. Amachepetsa cholesterol ndi shuga m'magazi.
5. Imakhala ndi antibacterial.

Kudya stevia sikuyambitsa mavuto. Kwa odwala matenda ashuga - ichi ndiye chida chabwino kwambiri.

M'malo ogulitsa, zotsekemera zimapezeka mu mawonekedwe amadzimadzi ndi owuma, mawonekedwe omasulidwa samakhudza katundu wa zinthuzo.

Chifukwa chake, kuchokera mndandanda wazokoma zachilengedwe, malo oyamba amatengedwa ndi stevia ngati gawo lopanda caloric lomwe lilibe zovuta. Fructose, sorbitol ndi xylitol ndizoperewera kuposa stevia, zomwe zili mkati mwa kalori zili pafupi ndi mchenga wa shuga, komabe, pogwiritsa ntchito izi m'malo mwa shuga, kuvulaza thupi kumachepetsedwa.