Wokoma kwambiri

Mndandanda wa Zinthu Zachilengedwe Zachikhalidwe Cha shuga - Zakudya Zakudya ndi Zakudya

Mu mitundu ya zotsekemera masiku ano mutha kusokonezeka, zimawonetsedwa pamapepala azamaliza omwe timagula tsiku lililonse ndipo sitikudziwa phindu ndi zovuta zake. Mtundu umodzi wa zotsekemera umasonyezedwa kwa anthu odwala matenda ashuga, enawo amawagwiritsa ntchito kuwonda. Wotsekemera utha kuwonjezeredwa kuphika, tiyi, mandimu, timadziti tachilengedwe, timene timagwiritsidwa ntchito ngati chothandiza kukonza pakuphika.

Ngati tizingolankhula za matenda ashuga, olowa m'malo mwa shuga amagwira ntchito yawo moyenera, osasintha kuchuluka kwa shuga m'magazi a anthu, kagayidwe kazachilengedwe nawonso ndizabwinobwino. Komabe, izi sizitanthauza kuti zotsekemera zimaperekedwa kuti zigwiritsidwe ntchito mosalamulirika, chifukwa chilichonse cha zinthuzo chimakhala ndi zinthu zingapo zofunika.

Wokoma kapena wokoma?

Zokometsera ndizotsekemera, koma zotsika kwambiri zopatsa mphamvu kuposa shuga wokhazikika. Zokoma zimagawidwa zachilengedwe komanso zopanga, chilichonse mwazinthu izi zimakhala ndi mawonekedwe ake, zovuta komanso zabwino zake. Zokongoletsa, ndizinthu zomwe zimapangidwa kuti zitha kusintha shuga, koma zimakhala ndi zopatsa mphamvu.

Mwachitsanzo, uchi kapena agave manyowa amatha kuonedwa okoma ndi okometsa achilengedwe - komabe, zophatikiza ndi zakudya, zowonjezera kalori ndi glycemic index zili pafupi ndi shuga wokhazikika. Chemical sweeteners (saccharin, sucralose ndi aspartame) kwenikweni mulibe zopatsa mphamvu, musachulukitse shuga m'magazi ndipo mutha kugwiritsidwa ntchito mu zakudya za anthu odwala matenda ashuga komanso zakudya.

Wokoma kwambiri

Mwambiri, mtengo wa zotsekemera umakhudzana mwachindunji ndi zabwino zake komanso zovulaza. Aspartame ndi cyclamate ndizotsika mtengo komanso zotsekemera zamankhwala kwathunthu, komabe, kafukufuku wasayansi akuwonetsa kuti kugwiritsidwa ntchito kwawo kwakukulu ndikodwala ndipo kungayambitse khansa.

Zotsekemera zotchipa - Stevia, madzi a agave ndi sucralose - ndizachilengedwe ndipo, m'malo mwake, ndizothandiza. Nthawi yomweyo, tikuwona kuti sayansi singapereke yankho losatsutsika pankhani yachitetezo chathunthu - nthawi zambiri pakufufuza kwathunthu kumatenga zaka zambiri, ndipo okometsa omwe atchulidwa pamwambapa adapezeka pamsika posachedwa.

Tchati Chophatikiza:

Stevia: Zabwino ndi Zabwino

Kuchokera kwa Brazil chomera stevia ndiye wokoma kwambiri wachilengedwe. Kukoma kwake kumafotokozedwa ndi kupezeka kwa glycosides mu kapangidwe kake - zinthu izi ndizokoma kwambiri kuposa shuga, koma zilibe zopatsa mphamvu ndipo zimakhala ndi index ya glycemic ya zero. Ndikofunikanso kuti glycosides amatha kugwiritsa ntchito mphamvu pochotsa matenda a shuga, matenda oopsa komanso kunenepa kwambiri.

Kafukufuku akuti chifukwa cha kuchuluka kwa mankhwala ophatikizira a phenolic, stevia imagwira ntchito ngati antioxidant komanso anticancer wothandizila (2). Chovuta chodziwika chokha cha lokoma ndi mtundu wowuma wowawa pambuyo pake, komanso mtengo wokwera wa stevia, wambiri kuposa mtengo wa zotsekemera za mankhwala.

Kodi chobisika pamatanthauzidwe a "sweetener" ndi chiani?

Lokoma ndi chinthu chomwe chimapereka chakudya chathu chokoma. Ili ndi mphamvu yotsika poyerekeza ndi shuga yomwe ikufunika kuti ikwaniritse chimodzimodzi. Onse okoma amatha kugawidwa m'magulu awiri:

• Zachilengedwe. Zodzilimbitsa bwino komanso kusungunuka m'thupi, koma muli zopatsa mphamvu. Izi zimaphatikizapo fructose, sorbitol ndi xylitol.
• Zopanga. Sizikumbidwa, alibe mphamvu iliyonse. Koma nditatha kudya, ndikufuna kudya maswiti kwambiri. Gululi limaphatikizapo aspartame, cyclamate, saccharin ndi ena.

Malinga ndi wolemba nkhani ya Wikipedia, zotsekemera zachilengedwe ndizovulanso ku thupi ngati mukulitsa zomwe mumadya tsiku lililonse.

Ubwino ndi Zopatsa Zokoma Zachilengedwe

1 g shuga ali ndi 4 kcal. Ngati mumakonda tiyi wokoma ndipo mumakhala moyo wongokhala, ndiye kuti mchaka chimodzi mumatha kuchita ngozi zowonjezera mapaundi atatu. Kuti mupewe mavuto oterewa, mutha kulowetsa shuga ndi zotsekemera zachilengedwe. Ili ndi kakomedwe kabwino kwambiri ndipo kopatsa thanzi. Mwachitsanzo:
• Pangani. Mtengo wamagetsi ndi wocheperako 30% kuposa shuga. Nthawi yomweyo, izi zimapangidwa ndi nthawi 1.7 zotsekemera. Zimavomerezedwa kwa odwala matenda ashuga. Koma ngati mupitilira zovomerezeka za tsiku ndi tsiku (30- 40 g) pofika 20%, onjezerani mwayi wamatenda amtima.
• Sorbitol. Kugwiritsidwa ntchito kwake kumapangitsa kuti microclora yam'mimba ikhale yachilengedwe, kumachepetsa kugwiritsa ntchito mavitamini ndikuwonetsetsa kuti thupi lipindulitsa. Ikadyedwa pamiyeso yambiri, imayambitsa kudzimbidwa ndi mseru.
Zofunika! Sorbitol ndi 1.5 nthawi zopatsa thanzi kuposa shuga. Chifukwa chake, ngati mukufuna kuchepetsa thupi, musagwiritse ntchito izi.
• Xylitol. Kufunika kwa mphamvu ndi kukoma sizosiyana ndi shuga, koma mosiyana ndi ichi sichimawononga enamel. Akamazunzidwa, mankhwalawa amakhala ngati amatsitsimutsa.
• Stevia. Popeza kuchotsedwako kumakhala kokoma kwambiri kuposa shuga ndipo mulibe ma calories, kumakhala ngati wogwirizira bwino koposa. Komanso, stevia imathandizira kuwongolera magwiridwe antchito a chiwindi, kapamba komanso kusintha kugona.
• Erythritol. Zabwino zake zopatsa mphamvu zimakhala pafupifupi ziro. Zilibe zovuta.
Ngati mutsatira zomwe mudakometsa, mutha kupindula kwambiri ndi thupi lanu. Nthawi yomweyo, mudzataya kulemera kwina popanda kusiya maswiti.

Kodi chiwopsezo cha okometsera zotulutsa chiopsezo ndi chiani?

Madokotala samalimbikitsa kuti azingowonjezera zotsekemera za ana ndi amayi oyembekezera. Ngati mulibe zotsutsana ndi chipatala, ndiye kuti mutha kusintha shuga ndi:
• Aspartame. Ndi "tastier" kuposa shuga 200, koma malinga ndi kafukufuku, izi zomwe zimapangidwira kuti zitha kugwiritsidwa ntchito nthawi yayitali zimapangitsa kugona ndi nkhawa.
• Supralose. Malinga ndi akatswiri odziwika bwino a FDA (Food and Drug Administration ku United States), sizivulaza thupi.
• Zungulira. Kalori yaulere komanso yogwiritsidwa ntchito kuphika.
• Acesulfame K. Imasungunuka mosavuta m'madzi, chifukwa chake imagwiritsidwa ntchito popanga mchere ndi zophikira zotsekemera.
• Saccharin. Chitetezo pakugwiritsa ntchito kwake, madokotala ambiri amafunsa. Maphunziro owonjezera akuchitika pano.

Kugwiritsa ntchito mankhwala otsekemera kwambiri kumatha kubweretsa zotsatirapo zosasangalatsa za thupi. Popeza samachotseredwa mwachilengedwe, kupuma kuyenera kupangidwa chifukwa cholowa shuga.

Momwe mungasankhire wokoma wokoma

Musanagule zotsekemera ku shopu kapena m'misika, yesani kupeza zambiri momwe zingathere pankhaniyi. Zokonda ziyenera kuperekedwa pazogulitsa zamakampani odziwika omwe amagwira ntchito yopanga zakudya pazakudya. Amagwiritsa ntchito zinthu zapamwamba kwambiri ndipo ali ndi zilolezo zonse zofunika.
Chofunikira china ndikutsutsana kwachipatala. Kugwiritsa ntchito sweetener iliyonse ndikwabwino pokhapokha mukaonana ndi dokotala. Adzayeserera zingapo zomwe zikuwonetsa thanzi lanu ndikuzindikira ngati pali ena.
Kuphatikiza apo, mulingo womwe ukusonyezedwa phukusi suyenera kupitilira. Ngati muphatikiza shuga wolocha m'malo ndi zakudya zopangira zakudya kapena ma yoghurts, ndiye kuti werengani mosamala momwe zimapangidwira ndikuwerengera magawo awo pakawerengera tsiku lililonse.

Kwa iwo omwe safuna kuchita ngozi

Ngati madotolo adakupezani ndi matenda a shuga kapena dokotala wanu akakuumirizirani kupatula shuga muzakudya zanu za tsiku ndi tsiku, ndiye kuti mutha kusinthanitsa ndi uchi kapena mapulo madzi. Amakhala ocheperako pang'ono kuposa shuga ndipo amalawa. Kuphatikiza apo, ali ndi michere yambiri komanso mavitamini. Popeza uchi umathandizira kulimbitsa chitetezo chokwanira komanso umakulitsa kupirira kwamthupi, umatha kutaya mapaundi owonjezera mu masewera olimbitsa thupi.

Sucralose - ndi chiyani?

Sucralose ndichinthu chowonjezera chomwe chimapangidwa ndimomwe zimachitika ndi shuga munyengo. M'malo mwake, thupi limalephera kugaya sucralose, motero limachotsedwa osasinthika popanda kuwonjezera kuchuluka kwa glucose m'magazi. Komabe, sucralose imatha kukhudza chomera cha anthu am'mimba, kusintha ndikulowetsa. Zingayambenso kutulutsa.

Ubwino wa sucralose ndimatenthedwe ake othamanga - izi zotsekemera zimatha kugwiritsidwa ntchito osati kuphika, komanso kuphika (mosiyana ndi stevia, zomwe zimasintha kukoma kwake ndikamayambitsa kutentha kwambiri). Ngakhale izi, m'malo ogulitsa zakudya, m'malo mwa sucralose, zotsekemera za mtengo wotsika mtengo zimagwiritsidwa ntchito.

Saccharin: Classic Sweetener

Pakalepo, saccharin anali woyamba mankhwala otsekemera. Ngakhale kuti kafukufuku wazasayansi mu 1970 adawonetsa kuti amatha kuyambitsa khansa mu mbewa, maphunziro a anthu sanatsimikizire izi. Vuto lalikulu ndi saccharin ndikuti limapangitsa ubongo kuganiza kuti thupi limadya shuga - chifukwa, njira zomwe zimayambitsa matenda ashuga komanso kunenepa kwambiri zimayendetsedwa (3).

Pamapeto pake, kugwiritsa ntchito saccharin, kagayidweko kamatha kusintha kwambiri, povomerezeka ngati munthu alibe zosankha zina zilizonse - kwenikweni, saccharin iyenera kugwiritsidwa ntchito ndi odwala matenda ashuga omwe sagwirizana ndi aspartame. Mwa dongosolo calorie kuwongolera ndi kuwonda saccharin m'magulu sayenera.

Kodi aspartame ndiotetezeka?

Aspartame anali "wothandiza" kwambiri m'malo mwa saccharin, ndipo zotsekemera pano ndizodziwika bwino kwambiri pamakampani ogulitsa zakudya. Dziwani kuti aspartame imaphatikizidwa kwa anthu omwe ali ndi vuto lachilengedwe la genyl phenonketonuria - chifukwa chake zomwe zili mu aspartame ziyenera kutchulidwa mwachindunji pazomwe zimapangidwira.

Ngakhale kuti anthu asayansi amawona kuti chinthu chamtengo wapatali (4) chomwe chili chotetezeka kuumoyo wa anthu ndikamadya okwanira (osapitilira ma 90 kutumikiridwa patsiku), omwe amatsutsa za chokoma ichi amakhulupirira kuti aspartame ikhoza kusokoneza kayendedwe ka bongo, kupangitsa kuti pakhale kukhumudwa komanso kusokoneza kuchepa kwanzeru.

Agave Syrup kwa odwala matenda ashuga

Agave Syrup ndi zotsekemera zachilengedwe zochokera ku mtengo wotentha womwe umakula ku Mexico. Kusiyanitsa kwake kofunikira kuchokera kwa zotsekemera zina ndikuti mumakhala kuchuluka kwa zopatsa mphamvu komanso mafuta ochulukitsa omwe amafananizidwa ndi shuga wokhazikika - komabe, kapangidwe kazinthu izi ndizosiyana. Mosiyana ndi shuga, madzi a fructose agave ali ndi index yotsika ya glycemic.

M'malo mwake, madzi a agave angagwiritsidwe ntchito ndi odwala matenda ashuga kuwongolera kuchuluka kwa shuga m'magazi - komabe, muyenera kumvetsetsa kuti mankhwalawa amakhalabe ndi zopatsa mphamvu zomwe zimatengedwa ndi thupi posachedwa. Ichi ndichifukwa chake madzi a agave samavomerezeka pachikhalidwe chotsatira chopanda chakudya chopatsa mphamvu monga chakudya chama keto - chakudya chake chonse chomwe chimakhala ndi uchi.

Ngakhale kuti kugwiritsa ntchito zotsekemera ndi njira ina yosiyana ndi shuga kwa odwala matenda ashuga, zotsekemera sizikhala zoyenera nthawi zonse kwa anthu omwe akuyesa kuchepetsa calorie kudya ndikuchepetsa thupi. Saccharin imatha kusokoneza kagayidwe, ndipo madzi a agave ali ndi kalori wofanana ndi uchi ndipo sangathe kugwiritsidwa ntchito pazakudya.

Shuga akamaletsedwa ...

Pali zifukwa ziwiri zomwe zimatipatsa mwayi wokana shuga: kufunitsitsa kuchepetsa thupi kapena kutsutsana pazifukwa zaumoyo. Zonsezi masiku ano zimachitika pafupipafupi. Kufuna kwambiri maswiti kumayambitsa kuoneka kowonda kwambiri, ndipo pakapita nthawi - kwa odwala matenda ashuga, ngakhale zimachitika mwanjira ina. Kuphatikiza apo, okonda shuga ali pachiwopsezo chachikulu chotenga matenda a mtima ndi mano. Kugwiritsa ntchito shuga kwakukulu kumakhudza mkhalidwe wa khungu ndi mucous. Musaiwale kuti shuga ndi zinthu zomwe zimakhalamo zimathandizira chidwi, ndipo izi zimapangitsa kuwonjezeka kosafunikira kwa thupi.

Mavuto ali ndi yankho limodzi - kukana kugwiritsa ntchito shuga, onse mwangwiro, komanso ngati gawo la zinthu zingapo. Poyamba, izi zitha kuwoneka ngati ntchito yovuta kwambiri, komabe, amateurs ozolowera zakudya zochepa zama calorie amadziwa bwino kuti vutoli litha kuthetsedwa mosavuta mothandizidwa ndi zotsekemera. Masiku ano, pali kusankha kwakukulu kwa mitundu yachilengedwe komanso ya shuga yosiyanasiyana yosiyanasiyana mu makulidwe awo. Ganizirani zazikuluzikulu.

Zokomera: zopindulitsa ndi zopweteka

Kuchokera pazomwe tafotokozazi, titha kunena mawu osatsutsika: M'malo amakono a shuga siowopsa monga momwe nthawi zina amalembedwera. Nthawi zambiri, zinthu zotere zimakhazikitsidwa paziwonetsero zopanda umboni komanso kafukufuku wosakwanira wa sayansi ndipo nthawi zambiri amalipiridwa ndi opanga shuga. Phindu loonekeratu logwiritsa ntchito zotsekemera zambiri zatsimikiziridwa m'maphunziro ambiri. Malangizo ofunikira kwambiri mukamagwiritsa ntchito zotsekemera zilizonse sayenera kupitilira muyeso wovomerezeka wa tsiku lililonse.

Momwe mungasankhire lokoma

Kugwiritsa ntchito zotsekemera ku Russia kumakhala kotsika poyerekeza ndi mayiko ena. Zokoma ndi zotsekemera zitha kugulidwa makamaka m'misika yayikulu kumene kuli madipatimenti omwe ali ndi zakudya komanso matenda a shuga, komanso m'masitolo ogulitsa mankhwala. Kusankhako ndikocheperako ndipo kumayimiridwa makamaka ndi okometsetsa okonza. Pakadali pano, malonda awa ali ndi kukula kwakukulu chifukwa cha kutchuka kwa lingaliro la zakudya zopatsa thanzi. Palibe opanga shuga ambiri m'malo a Russia; Ndikofunikira kupereka zokonda m'malo mwa shuga za makampani omwe amagwiritsa ntchito popanga zakudya zopangira zakudya, amangosankha zida zapamwamba zokha zapamwamba kwambiri pazogulitsa zawo.

Kodi m'malo mwake mungagule shuga?

Kampani yaku Russia ya NovaProduct AG ndi imodzi mwazoyambirira ku Russia kuyamba kupanga zopangira zakudya zopatsa thanzi. Mitundu yambiri ya zotsekemera pansi pa dzina la brand "Novasweet®" imapangidwa kuchokera pazipangizo zapamwamba kwambiri. Fructose, stevia, aspartame, sucralose ndi zina zotsekemera za Novasweet® zimakhazikitsidwa bwino pakati pa okonda zakudya zopatsa thanzi. Katundu wosavuta woyenera amayenera kusamalidwa mwapadera - zopereka zazing'ono zomwe zimatha kuyikidwa m'thumba pang'ono kapena thumba.

Assvament ya NovaProduct AG imaphatikizapo osati zotsekemera zokha, komanso zakumwa zochokera ku chicory komanso zinthu zapadera zamagetsi, komanso granola yopanda shuga.

Kugula zigawo zingapo za chicory kumatha kukupulumutsirani kwambiri.

Zotsekemera zamakono zimatha kupanga zomwe mumakonda komanso zakumwa zanu kukhala zopanda thanzi komanso zopanda thanzi.

Zomwe zimapangidwa zatsopano komanso zotsekemera zachilengedwe ndizabwino kwambiri pazakudya ndi zakumwa zingapo, ndikadali
osavulaza thanzi.

Fructose ndi cholowa mmalo mwa shuga wokhazikika muzakudya zamagulu odwala komanso odwala matenda ashuga: mankhwala achilengedwe 100%,
osati kuyambitsa kwambiri shuga m'magazi a anthu.

Powonjezera sorbitol kumapangitsa mbale kutsekemera kosangalatsa, kuchepetsa makalori awo ndi 40%.

Stevia ndiye cholowa m'malo cha shuga cham'badwo:

• amodzi otsekemera kwambiri padziko lapansi,
• palibe zopatsa mphamvu
• glycemic index = 0,
• stevia - 100% zachilengedwe,
• mulibe GMOs.

Sucralose amapangidwa kuchokera ku shuga ndipo amakonda ngati shuga, pomwe
Ilibe ma calories ndipo sicimachulukitsa kuchuluka kwa shuga m'magazi a munthu. Wokoma kwambiri padziko lonse lapansi.

Kuti muchepetse zakumwa zamafuta ochepa, muyenera kusankha zotsekemera m'mapiritsi: osakhala ndi GMOs,
palibe zopatsa mphamvu.

Muyezo wazabwino kwambiri shuga

Metabolic, kapena metabolic, okometsa owona

Iyenera kutsimikizika nthawi yomweyo kuti zotsekemera zowona zimatha kukhalanso koopsa ngati zingagwiritsidwe ntchito mankhwala ochulukirapo ndipo zingayambitse vuto la metabolic. Nthawi zina izi zimalumikizidwa osati kwambiri ndi mfundo yoti zimagwira nawo kagayidwe kazachilengedwe, monga kupuma kwamalingaliro. Anthu akutsimikiza kuti maswiti ndi otetezeka chifukwa cha thanzi, ndikuyamba kuyamwa kwambiri. Zotsatira zake, pali "skew" wa metabolic, ndipo, monga chotsatira, amasintha m'zakudya. Chofunikira kwambiri mu pathogenesis ndiko kukhazikitsidwa kwa zinthu zowoneka bwino komanso mapangidwe olumikizana mkati mwa dongosolo lamanjenje lomwe limazolowera munthu kuzinthu zotsekemera.

Mwina zotsekemera zotchuka kwambiri zomwe zimapezeka muma pharmacies ndi fructose. Chimakoma chabwino, ndipo chimakhala chokoma koposa shuga. Zopatsa mphamvu zake zopatsa mphamvu ndizofanana ndi sucrose, koma popeza ndizokoma kawiri, zimagwiritsidwa ntchito theka. Zotsatira zake, zakudya zonse zopatsa mphamvu zomwe zimakhala m'thupi zimatsika, makamaka poganizira kuti 80% ya zopatsa mphamvu zonse ndizopatsa thanzi.

Fructose amapezeka kwambiri mwachilengedwe, zipatso zosiyanasiyana, zipatso ndi masamba okoma a masamba. Mndandanda wa glycemic wa fructose poyerekeza ndi shuga ndiwopindulitsa kwambiri, magawo 19 okha motsutsana ndi magawo zana a glucose. Kumbukirani kuti shuga ndi gawo la molekyu ya sucrose, ndipo theka la kuchuluka kwa sucrose ndi glucose. Zakudya zopatsa mphamvu zomwe zimakhala ndi glycemic index yochepera 55 mayunitsi. Ndi "odekha", samadzaza mwachangu, komanso kupewa mafuta ochulukirapo. Fructose, ngati mungawonjezere ku confectionery, ma dessert, jams osiyanasiyana ndi ma compotes, samangopulumutsa kuchuluka kwa shuga, komanso zimapangitsa kukoma kwa zinthuzo kukhala kosangalatsa komanso kosangalatsa. Za mashuga achilengedwe, izi ndiye zotsekemera kwambiri, ndipo zimapangidwa m'thupi m'mene zimadyedwa pang'ono popanda kugwiritsa ntchito insulin. Ndikulimbikitsidwa kugwiritsa ntchito fructose pachakudya m'malo osaposa 35 g patsiku. Mtengo wa magalamu 100 ndi pafupifupi ma ruble 100.

Ubwino ndi zoyipa

Zikachitika kuti fructose "idyedwa" zochuluka, ndiye kuti imatha kusokoneza kagayidwe kazakudya, ichepetsa chidwi cha chiwindi mpaka insulin, ndikuyikidwa mu mawonekedwe a minofu ya adipose. Kwa anthu omwe ali ndi matenda ashuga, fructose monga cholowa m'malo cha shuga sichilimbikitsidwa, komanso kwa anthu onenepa kwambiri. Fructose owonjezera, yomwe sangathe kuyamwa, amasintha kukhala shuga, ndipo njirayi imakhala yoopsa. Zikuyenera kuwonjezeredwa kuti fructose ili ndi mphamvu monga kuchititsa kuti ntchito ikhale yowonjezereka komanso kuwonjezereka kwamphamvu, chifukwa chake imalimbikitsidwa kwa anthu omwe akutsogolera moyo wokangalika, othamanga, ndipo m'pofunika kuti muziugwiritsa ntchito m'mawa, ndipo ngati agwiritsidwa ntchito madzulo, osatinso 2 maola angapo asanagone.

Mchere wa Melon - Erythritol (Erythrolol)

Cholowa ichi chidapezeka zaka 40 zapitazo; gwero lake ndi zopangidwa ndi zinthu zachilengedwe, nthawi zambiri chimanga. Shuga wa melon amatchedwa chifukwa amapezeka pachikhalidwe ichi, komanso mphesa zamtchire. Erythritol ndiyotsekemera pang'ono kuposa sucrose, ndipo imakhala ndi pafupifupi 5/6 ya kutsekemera kwa shuga wokhazikika. Chifukwa chake, pofuna kukwaniritsa kutsekemera kofanana ndi shuga, choloweza mmalo chimayenera kuwonjezeredwa pang'ono, ndipo chimatchedwa "bullies sweetener".

Koma nthawi yomweyo, erythritol ilibe mphamvu iliyonse, ndipo ili ndi zopatsa mphamvu 0. Chomwe chimapangitsa izi kukhala ndi calorie a zero ndi mamolekyulu ang'ono. Amamezedwa m'matumbo mwachangu kwambiri, ndipo, kamodzi m'magazi, amawachotsa impso nthawi yomweyo. Mtengo wa erythritol ndiwokwera kuposa wa sucrose ndi fructose, koma osati kwambiri. Imodzi mwa erythritol yolemera 180 g m'misika yodziwika bwino yophatikiza zakudya imadya pafupifupi ma ruble 300.

Zabwino kwambiri kapena zotsekemera kwambiri

Ma Synthetics ali m'gulu lachigawo cha shuga, ndipo ndi stevia yekha amene amasankha. Koma chachikulu ndichakuti onse oimira gululi samapangidwira thupi, ndipo osalumikizana ndi kagayidwe kazachilengedwe, kapena m'magulu ena a michere yachilengedwe. Izi zimawathandiza kuti azigwiritsidwa ntchito kwambiri muzakudya zosiyanasiyana zama calories, kuchepetsa thupi, komanso kupewa kupewa kunenepa. Pafupifupi onse oimira gululi ndi okoma kwambiri kuposa shuga, ndipo nthawi zambiri amasunga shuga. Zina mwazomwezi ndizothandiza kwambiri, zina zimawonongeka ndi kutentha. Ganizirani zomwe zimapanga zotsekemera zimapangidwira mafakitale azakudya ndi mankhwala.

Supralose ndi wokhathamiritsa watsopano, wapamwamba komanso wosawonongeka wakhungu. Inalandiridwa pafupifupi zaka 40 zapitazo, ndipo ili ndi mwayi uliwonse wotchuka. Ambiri okometsa kwambiri amakhala ndi zipatso zosasangalatsa, kapena tate wam'mbuyo, womwe Supralose imasowa. Katunduyu ndiotetezeka, osati kwa anthu okha, komanso kwa nyama, imagwiritsidwa ntchito ngakhale mwa ana ndi amayi oyembekezera. Ambiri mwa sucralose amachotsedwa osasunthika m'thupi, ndipo 15% imalowa, koma patatha tsiku limasweka ndikuchokeranso m'thupi. M'malo mwake ndimakoma 500 kuposa shuga, ndipo mndandanda wake wa glycemic ndi zero. Sucralose samapatsa thupi kalori imodzi.

Amagwiritsidwa ntchito kwambiri pamakampani opanga ma confectionery, pokonzekera zakumwa zozizilitsa kukhosi zapamwamba kwambiri, zotsekemera zotsekemera za zipatso, komanso kapangidwe ka madzi ophatikizika. Popeza sichinthu chopangira michere pakukula ndi kupangidwanso kwa tizilombo, timagwiritsa ntchito popanga kutafuna. Mtengo wa sucralose ndi wokwera kwambiri. Imapezeka m'mapaketi ang'onoang'ono, ndipo imapindulitsabe kugwiritsa ntchito. Chifukwa chake, phukusi limodzi mu 14 g la sucralose limatha kulowetsa shuga 7.5 kg. Nthawi yomweyo, mtengo wake umakhala wofanana ndi shuga uyu. Mtengo wapakati wa dontholi m'masitolo osiyanasiyana ndi ma ruble 320. Ngati timatenga shuga wokhala ndi granated, ndiye kuti pamtengo wapano wa ma ruble 44 pa kilogalamu iliyonse timapeza ma ruble 330, ndiye kuti, ndalama zofanana, koma kulemera kwa sucralose kumakhala kochepa, ndipo alibe ma calories.

Acesulfame K

Acesulfame potaziyamu, kapena Acesulfame K, adapangidwa ndi cholinga chosiyananso. Ntchito yake inali kuyeretsa kwa mchere wa potaziyamu munjira yaukadaulo, koma kenako mawonekedwe ake okoma apadera adawululidwa. Acesulfame ndi 50% wotsekemera kuposa saccharin, 25% wokoma kuposa sucralose, komanso wowonjezera nthawi 200 kuposa shuga wamba. Itha kusakanikirana ndi zotsekemera zina, pakadali pano ndizodziwika bwino kwa ambiri omwe ali ndi dzina la E 950 ndipo amatanthauza zokometsera zopangidwa. Amagwiritsidwa ntchito pophika makeke ophika buledi, chifukwa saphwera pakatentha kwambiri. Acesulfame imawonetsedwa kwa odwala omwe ali ndi vuto lambiri: sizimayambitsa kuwonjezeka kwa ziwonetsero zonse. Amagwiritsidwa ntchito m'mafakitale opanga mankhwala, kupanga chingamu, mafuta ochulukitsa komanso zakumwa zoziziritsa kukhosi. Mtengo wokwanira wa potaziyamu acesulfate pafupifupi 800 rubles pa kilogalamu.

Zonunkhira zokongoletsera

M'malo opangira shuga amamva kukoma, kotero osamwetsa mophatikiza ndi zakumwa, osagula mabotolo ambiri, mabotolo ambiri atha kutha posachedwa kuposa momwe mumawagwiritsira ntchito. Nthawi zambiri piritsi limodzi limakhala lofanana ndi supuni 1 ya shuga wonunkhira. Zakudya zofunikira kwambiri zotsekemera tsiku ndi tsiku zimachokera ku magalamu 20 mpaka 30, koma kumbukirani kuti zinthu zochepa zomwe mumapangira, zimakhala bwino pakulimbitsa thupi.

Kodi okometsera osokoneza bongo omwe amatsutsana ndi ndani? Ayenera kutayidwa ndi amayi apakati komanso omwe akuvutika ndi phenylketonuria.

Chifukwa chake, malo omwe ali osachepera shuga omwe amaloledwa ndi madokotala masiku ano ndi:

1. Cyclamate ndi Aspartame ndizokoma 200 kuposa shuga, sizingowonjezedwa pakuphika, chifukwa mothandizidwa ndi kutentha kwambiri, zinthuzi zimawonongeka ndikutha kukhala zopanda ntchito konse. Kalori wotsika.
2. Saccharin - nthawi 700 zotsekemera kuposa shuga. Mankhwala othandizira omwe amawonongeka pakukoma kwa mankhwalawa ayenera kupewedwa.
3. Supralose mwina ndi imodzi mwazinthu zochepa zopanga shuga zomwe madokotala amavomereza kuti atenge shuga.

Thupi limapangidwa pamaziko a shuga wamba, malinga ndi njira yapadera yopangira yomwe imachepetsa kwambiri zopatsa mphamvu zopezeka m'thupi. Kudya sucralose, simuyenera kudandaula za zovulaza zomwe zimachitika pakugwira ntchito kwa dongosolo lamanjenje, lokoma silikhala ndi mutagenic kapena carcinogenic yokhudza thupi. Chifukwa chake, titha kunena mosavomerezeka kuti zilibe vuto, ndizotetezeka ndipo zimabweretsa zabwino zokha kwa anthu.

Zotsekemera zachilengedwe

M'malo mwa shuga zachilengedwe zimasiyana ndi zomwe zidapangidwa mwanjira yoti gawo lama carbojeni lomwe limapezeka m'zigawozi limasweka pang'onopang'ono, zomwe zimapangitsa kuti magazi a glucose akhalebe pazotsatira zawo zomwe zimayenera kukumbukiridwa ndi odwala matenda ashuga. Tsiku lililonse, kuchuluka kwa mankhwalawa omwe amamwa makomedwe achilengedwe sikungadutse magalamu 30-50 a malonda. Madokotala samalimbikitsa kuti muwonjezere mlingo - kusasamala kwa thanzi lawo kumatha kubweretsa matenda a hyperglycemia ndi kusokoneza kwam'mimba, chifukwa masisitere onse a shuga omwe amapezeka m'malo amtunduwu amathandizira kupumula kwa chopondapo.

Mndandanda wa mankhwala ochepetsa magazi

Mwa zotsekemera zachilengedwe, tikulimbikitsidwa kusankha:

1. Xylitol, yomwe imapangidwa kuchokera kusakanizika kwa mankhusu a thonje ndi ma coccob. Osatinso kukoma kokoma ngati shuga wokonzedwa, koma sasintha mphamvu zake mothandizidwa ndi kutentha kwambiri. Kuchepetsa kuchepa kwa chakudya kuchokera m'mimba, kumakulitsa kumva kukomoka, zomwe zikutanthauza kuti kumva kutopa kwambiri komwe kumachitika ndi anthu odwala matenda ashuga a 2 kumayamba kuchepa. Nutritionists amalimbikitsa xylitol kwa anthu omwe akufuna kutaya mapaundi owonjezera.
2. Fructose imapezeka mu zipatso, masamba ndi zipatso zamtundu, koma zatsopano zokha. Chochita chomwe chimapezeka m'mapiritsi sichili chochepa kwambiri ndi shuga pazopatsa mphamvu za calorie, koma nthawi 2 chimakoma kuposa icho, kotero chimafunikira kuwonjezera. Osavomerezeka kwa odwala matenda ashuga, chifukwa amakweza pang'ono m'magazi a shuga. Zigawo zochepa za fructose ndizothandiza pobwezeretsa hepatic glycogen, yomwe imathandizira hyperglycemia.
3. Sorbitol ndi chomera chobzala, choperekedwa ngati ufa wabwino kwambiri. Ubwino wa sorbitol ndiwodziwikiratu: wokoma amatenga pang'onopang'ono ndikuwonjezedwa pang'onopang'ono, chifukwa chomwe sichimakhudzanso zizindikiro za shuga konse. Koma kuvutitsa shuga amtunduwu sikungakhale koyenera ngati simukufuna kumva mseru, kutsegula m'mimba, matenda am'mimba komanso am'mimba kwambiri m'chigawo cha epigastric.
4. Mtsogoleri pakati pa zotsekemera zachilengedwe, zomwe zimangobweretsa zabwino zokha koma osavulaza, ndi stevia, ndizosangalatsa komanso zokoma kwambiri. Mafuta omwe amapezeka m'masamba a mtengo wozizwitsa, wochiritsa amadziwika kuti "therere la uchi". Stevia sikuti imangochulukitsa, komanso imathandizira kuchepetsa shuga, imakhala ndi phindu pa cholesterol, imathandizira kulimbitsa chitetezo cha mthupi komanso kubwezeretsa chotchinga, imathandizira kagayidwe kachakudya, imachepetsa kukalamba kwa maselo ndi minofu.

Momwe mungatengere wokoma

Madokotala samalimbikitsa kuti asinthe mwadzidzidzi m'malo mwa shuga mwadzidzidzi ndipo nthawi yomweyo, ndibwino kuti mumulowetse m'zakudya zazing'onozing'ono, makamaka kuyambira magalamu 15, pang'onopang'ono kuwonjezera liwiro. Komabe, ngati simukufunika kudya zakudya zotsekemera, ndipo mumakonda kukoma kwamchere kapena zonunkhira, simukufunika kukakamiza thupi lanu. Chifukwa chake, gwiritsani ntchito kuchuluka kwa zinthu zomwe mukufuna.

Ngati chigawocho chili ndi zopatsa mphamvu zambiri, mawonekedwe ake ayenera kukumbukiridwa pokonzekera gawo la tsikulo. Dalirani pazinthu zachilengedwe, muchepetse kukhalapo kwa zinthu zopangidwa.

Zina mwa mapiritsi

Izi zikulankhulapo m'malo mwa shuga achilengedwe, omwe amayi a Natural Nature amagawana nawo mowolowa manja. Sikuti aliyense angathe kugula mbale kapena tiyi ndi zotsekemera zachilengedwe.

• uchi wa njuchi - wokoma mtima kwachilengedwe, gwero lamphamvu lopatsa thanzi modabwitsa
• molasses - madzi omwe amapangidwa popanga shuga granated,
• molasses - mtundu wina wa milced, womwe umagwiritsidwa ntchito ngati madzi kuphika,
• madzi a agave - imakoma ndi kununkhira ngati uchi wokongola wa caramel, umawonjezeredwa ku makeke ndi makeke,
• maple manyuchi - inde, mapulo sikuti amangokhala mtengo wofalitsa, komanso wothandiza, ngakhale izi zimangogwira ntchito pa mbande za shuga.

Sangakhale oyenera kuchepetsa thupi, komanso anthu odwala matenda ashuga nthawi zambiri, izi zimayenera kusiyidwa kwathunthu.