Zakudya zilizonse zimasiya mafunso ambiri okhudza kugwiritsa ntchito shuga. Zakudya za a Ducan, zomwe tikambirane lero, poganizira za kugwiritsa ntchito shuga m'malo mwake, sizinadalitse nkhaniyi.

Tiyeni tiyambe ndi zoyambira komanso zoyambira zamakhalidwe azakudya, ndi chisankho cha chakudya ndi chakudya.

Kodi ndimagwira bwanji ntchito yophatikiza chakudya

Zakudya zopatsa mphamvu zimagawika m'magulu awiri omwe ali ndi zofunikira - chimbudzi ndi thupi laumunthu komanso chosagaya. M'mimba mwathu timatha kugaya, mwachitsanzo, michere yomwe imapezeka mu buledi, masamba ndi zipatso, ndi ma cellulose ovuta a carbo, omwe ndi gawo lamatabwa, samatha kugaya.

Njira yogaya chakudya chamafuta ndikuwononga ma polysaccharides ndi ma disaccharides kukhala monosaccharides (shuga losavuta) mothandizidwa ndi madzi a m'mimba. Ndi mafuta osavuta omwe amaphatikizidwa m'mitsempha yamagazi ndipo ndi gawo lofunikira la maselo.

Zinthu zomwe zili ndi chakudya zimatha kugawidwa m'magulu atatu:

Kuphatikiza "shuga pompopompo" - amachititsa kuwonjezeka kowopsa m'magazi a glucose patangotha mphindi 5 atayamba kumwa. Izi zikuphatikiza: maltose, glucose, fructose, sucrose (shuga ya chakudya), mphesa ndi msuzi wa mphesa, uchi, mowa. Zogulitsa zotere sizikhala ndi zinthu zomwe zimakulitsa kuchepa kwake.
Kuphatikiza "shuga wofulumira" - kuchuluka kwa shuga m'magazi pambuyo pa mphindi 10-15, izi zimachitika kwambiri, kusinthanitsa kwa zinthu m'mimba kumachitika mkati mwa ola limodzi kapena awiri. Gululi limaphatikizapo sucrose ndi fructose kuphatikiza ndi ma prolongator a mayamwidwe, mwachitsanzo, maapulo (ali ndi fructose ndi fiber).
Kuphatikiza "shuga pang'onopang'ono" - glucose m'magazi amayamba kukwera pambuyo pa mphindi 20-30 ndipo kuchuluka kwake ndikosalala. Zogulitsa zimawonongeka m'mimba ndi matumbo pafupifupi maola 2-3. Gululi limaphatikizapo wowuma ndi lactose, komanso sucrose ndi fructose yokhala ndi prolongator yolimba kwambiri, yomwe imalepheretsa kwambiri kusweka kwawo ndikuyamwa kwa glucose wopangidwa m'magazi.

Zakudya Zam'madzi Zambiri

Zakhala zikudziwika kale kuti kuchepa thupi kumakhala kopindulitsa kwambiri kugwiritsa ntchito zovuta za mafuta, zomwe zimaphatikizapo shuga. Thupi limagwiritsa ntchito chakudya choterocho kwa nthawi yayitali. Monga njira, kutsekemera kumawonekera, komwe pa Ducan zakudya kumatha kugwiritsidwa ntchito m'malo mwa shuga.

Kuti thupi lizigwira ntchito moyenera, pamafunika michere yambiri. Kuphatikizika kwa shuga m'magazi kumapangitsa kuti ubongo uzigwira ntchito bwino. Ngati kuchuluka kwa shuga m'magazi kuli kokhazikika, ndiye kuti munthuyo ali ndi thanzi, akumakhala bwino.

Kuchuluka kwa glucose kumabweretsa kugona, ndipo kugwera pansi pazomwe zimayambitsa kufooka, kusakwiya komanso kuperewera.

Muzochitika zotere, thupi pamlingo wocheperako limayang'ana kuti lizipeza shuga kuchokera ku maswiti osiyanasiyana kuti lipange mwachangu mphamvu zakusowa kwa mphamvu. Munthu amakhala ndi nkhawa nthawi zonse paphoko la chokoleti kapena chidutswa cha keke, makamaka madzulo. M'malo mwake, izi zimangowonetsa kumverera kwanjala panthawi ya chakudya cha Ducan, ndi zina zilizonse.

Ngati mumatsatira zakudya za Ducan, simungathe kuwonjezera shuga wamba pazakudya, chifukwa chake muyenera kusankha sweetener woyenera.

Koma ndi mtundu wanji wa zotsekemera kusankha?

Zakudya za shuga m'malo mwake

Xylitol (E967) - ili ndi zopatsa mphamvu zofanana ndi shuga. Ngati munthu ali ndi vuto ndi mano ake, ndiye kuti izi zimuyenera. Xylitol, chifukwa cha malo ake, amatha kuyambitsa njira zama metabolic ndipo samakhudza enamel ya mano, amavomerezedwa kuti azigwiritsidwa ntchito mu odwala matenda ashuga.

Ngati mankhwalawa agwiritsidwa ntchito mopitilira muyeso, mavuto am'mimba amatha. Amaloledwa kudya magalamu 40 okha a xylitol patsiku.

Saccharin (E954) - Chophatikizira shuga ichi ndichotsekemera kwambiri, chili ndi zopatsa mphamvu zochepa ndipo sichimalowa m'thupi. Kugwiritsa ntchito pawiri iyi, mutha kuchepetsa thupi, chifukwa chake saccharin imalimbikitsidwa kuphika mogwirizana ndi zakudya za Ducan.

M'mayiko ena, chinthu ichi chimaletsedwa chifukwa chimavulaza m'mimba. Kwa tsiku, mutha kugwiritsa ntchito zosaposa 0,2 g za saccharin.

Cyclamate (E952) - ili ndi kukoma kosangalatsa osati kokoma kwambiri, koma ili ndi zabwino zingapo:

ili ndi zopatsa mphamvu zochepa
zabwino kudya
cyclamate imasungunuka kwambiri m'madzi, kotero imatha kuwonjezeredwa zakumwa.

Aspartame (E951) - Nthawi zambiri amawonjezera zakumwa kapena makeke. Ndiwotsekemera kuposa shuga, umakoma bwino ndipo ulibe kalori. Mukayatsidwa kutentha kwambiri amataya mtundu wake. Palibe oposa 3 magalamu a aspartame omwe amaloledwa patsiku.

Acesulfame potaziyamu (E950) - kalori wotsika, yemwe amangotuluka m'thupi, samatengedwa m'matumbo. Itha kugwiritsidwa ntchito ndi anthu omwe ali ndi matenda osokoneza. Chifukwa cha zomwe methyl ether imapangidwira, acesulfame imavulaza mtima, kuphatikiza apo, imakhala ndi mphamvu yolimbikitsa mtima wamanjenje.

Kwa ana ndi azimayi oyembekezera, panganoli limakanizidwa, gulu loyamba ndi lachiwiri siliri pa chakudya cha Ducan. Mlingo wotetezeka kwa thupi ndi 1 g patsiku.

Succrazite - yoyenera kugwiritsidwa ntchito mu matenda ashuga, samatengedwa ndi thupi, ilibe ma calories. Ndizachuma kwambiri, popeza phukusi limodzi lolowera limatha pafupifupi kilogalamu sikisi ya shuga wosavuta.

Suprazite imabweretsa imodzi yofunika - kuwonongeka. Pachifukwa ichi, ndibwino kusagwiritsa ntchito, kuti musavulaze thanzi. Palibe zoposa 0.6 g za pulojekitiyi zomwe zimaloledwa patsiku.

Stevia ndimalo mwa shuga wachilengedwe omwe amagwiritsidwa ntchito popanga zakumwa. Chifukwa cha chiyambi chake, stevia sweetener ndi yabwino kwa thupi.

Stevia imapezeka mu mawonekedwe a ufa ndi mitundu ina,
mulibe zopatsa mphamvu
angagwiritsidwe ntchito kuphika zakudya zamagulu.
Cholowa ichi chimatha kugwiritsidwa ntchito ndi anthu odwala matenda ashuga.

Chifukwa chake, ku funso lomwe angasankhe m'malo mwakudya, yankho limaperekedwa pofotokozera za zofunikira kapena mosinthanitsa, mosemphana ndi mtundu uliwonse wa zotsekemera.

Ndibwino kuti musinthe kukhala wokoma mukamachepetsa thupi

Ndizodziwika bwino kuti shuga imavulaza thanzi. Othandizira zakuthanzi padziko lonse lapansi akuwona kuti kuwonjezereka kwa mafuta ake othamanga kumapangitsa kuti munthu akhale ndi thanzi labwino nthawi yomweyo.

Komabe, kukana zinthu zabwino zochokera pazogulitsa izi ndizovuta kwambiri. Thupi limafunikira "mlingo" watsopano, ndipo funso likubwera, bwanji m'malo mwake osavulaza chiwerengerocho.

Akatswiri ena a zaumoyo amalimbikitsa munthu kuti azimutsokomola, koma kodi nzabwino?

Ubwino ndi zopweteka za zotsekemera

Shuga woyengedwa, womwe umawonjezeredwa ku zopangidwa ndi zakumwa zoziziritsa kukhosi, ulibe "calories" zopanda kanthu, komanso shuga.

Ndi gwero lamphamvu lamphamvu lofunikira kuti munthu athe kusintha ntchito za ubongo ndikukhala watcheru.

Kutalikirana kwathunthu ndi zakudya, mwachitsanzo, pakudya zamafuta, zimakhudza thupi la psycho, chifukwa thupi, osalandira chakudya chambiri, limayamba kuda nkhawa.

Poyesera kutsata kapena kuchepetsa kulakalaka kwa maswiti, asayansi adayamba kufunafuna njira zothanirana ndi vutoli. Zotsatira zake, adatha kupeza zosankha zingapo zothandizira shuga m'malo mwa zinthu zachilengedwe, komanso kupanga zina mwanjira zina.

Mwa kukoma, aliyense wa iwo atha kukhala m'malo oyenerera shuga omwe amakhala nawo, ndipo ena amatha kuposa nthawi zambiri.

Ili ndiye phindu lawo mosakayika, chifukwa simudzayenera kudzikana nokha zabwino ngakhale ndi matenda monga matenda a shuga.

Kuphatikiza apo, cholowa m'malo mwake chimakhala ndi zopatsa mphamvu zochepa, chifukwa chake kugwiritsa ntchito sikungakulitse phindu la zakudya.

Komabe, kusavulaza kwa thanzi pakugwiritsa ntchito zotsekemera kumakhala kotsutsana kwambiri, chifukwa zinthu zonse zopanda "chilengedwe" sizingatenge nawo mbali pazochita za chilengedwe. Ndipo chiopsezo cha kusagwira bwino ntchito m'thupi pogwiritsa ntchito zinthu ngati izi chimakulirakulira.

Timalimbikitsa kuwerengera za shuga ndi zakudya kuti muchepetse kunenepa. Muphunzira za zifukwa zakonzanso zolemetsa, mfundo za chakudya No. 9, malamulo azakudya za matenda ashuga, mawonekedwe a kuchepa thupi kwa matenda amtundu 1 ndi matenda ashuga a 2.
Ndipo izi ndizambiri pazakudya zomwe zili ndi index yotsika ya glycemic.

Chofunika ndi chiyani - zachilengedwe kapena zopangidwa?

Amakhulupilira kuti m'malo mwa shuga achilengedwe pali athanzi. Amakhala ndi zinthu zachilengedwe, motero, sanyamula katundu.

Makoma a thirakiti lam'mimba amatenga ziwalo zawo pang'onopang'ono, osayambitsa kudumpha kwadzidzidzi mu insulin ndikuwukira kwa "njala". Koma kugwiritsa ntchito kwawo pakudya kuti achepetse thupi sizothandiza kwenikweni.

Zakudya zambiri zamtunduwu ndizapamwamba kwambiri. Chifukwa chake, kuchuluka kwawo muzakudya kuyeneranso kukhala kochepa.

Zopangira, m'malo mwake, zimakhala ndi kukoma kokha. Ndi voliyumu yocheperako, kutsekemera kwawo kumatha kupitilira shuga kangapo.

Ichi ndichifukwa chake amapangidwa nthawi zambiri ngati mapiritsi ang'onoang'ono, omwe kulemera kwake sikupitirira magalamu angapo, ndipo mphamvu yamphamvu ndi 1 kcal.

Tiyenera kukumbukira kuti mankhwala okha amatsutsana ndi dainty, akukwiyitsa zolingana ndi lilime.

Ikatha kugwiritsa ntchito, chamoyo "chonyengedwa" chija chimayamba kuponyera mulingo waukulu wa insulin m'magazi, kuyembekezera kuti chidzafunika pakuwonjezera shuga. Osachilandira, m'mimba yopanda kanthu pamafunika kukhumudwa.

Zopatsa mphamvu za zotsekemera zachilengedwe

Kuphatikiza apo, akukhulupirira kuti maukoma opanga "amatchinga" njira zachilengedwe zopangira chakudya.

Mwanjira ina, kumverera kwanjala ikatha kugwiritsa ntchito sikukwaniritsidwa.

Ngakhale munthu atayamba kudya zopatsa thanzi zomwe zitha kukhala zotetezeka kapena zodalira "zovulaza," kuchuluka kwazomwe zimafunikira ziyenera kuchulukitsidwa kangapo, ndipo chilichonse chodyedwa chiziisungidwa m'malo ovuta.

Pazabwino ndi zopweteka za zotsekemera, onani kanemayo:

Zoyimira m'malo mwachilengedwe

Zitha kukhala zopangidwa ndi zida zonse, kapena zopangidwa mwa mawonekedwe a ziboda. Izi zikuphatikiza:

Wokondedwa. Njira yodziwika bwino komanso yotchuka kwambiri ya shuga. Ndizothandiza kwambiri, chifukwa chake kugwiritsidwa ntchito kwake kumapangitsa kuti zakudya zizikhala zabwino komanso kubweretsa zabwino. Popanda kuvulaza chiwerengerocho, mutha kudya supuni imodzi patsiku. Pankhaniyi, ndibwino kuphatikiza ndi chakudya choyenera (kuwonjezera pa phala kapena kuvala saladi) osanenepetsa kwambiri.
Stevia. Chomera chokhala ndi masamba okoma kwambiri. Itha kuwonjezeredwa zakumwa ndi makeke. Koma sikuti aliyense amakonda mtundu wina wa "dzuwa" labwino. Zimapangidwa zonse ngati chomera chouma, komanso ngati manyuchi, mapiritsi kapena stevioside ufa. Chifukwa chake, Mlingo wovomerezeka umasiyana ndipo umasonyezedwa phukusi.

Pangani. Nthawi zambiri amatchedwa "shuga zipatso." Zimathandizira kukhazikika pamlingo wa glucose m'magazi ndipo sikuvulaza mano, koma phindu la caloric limafanana ndi shuga woyengetsa.

Mlingo wa tsiku lililonse wa zinthu zofunikira zodalirika panthawi ya kuwonda sayenera kupitirira magalamu makumi atatu. Poterepa, ndikofunikira kuganizira kuchuluka kwake kwa zipatso ndi zipatso. Ndipo ngati mukuyenera kusankha, ndibwino kuti muzikonda zipatso, m'malo mwa "ufa," popeza pamodzi ndi mavitamini ndi ulusi wazomera zofunikira kuti chimbudzi chikulowe.

Sorbitol ndi Xylitol. Izi zimachitika mwachilengedwe michere ya shuga yomwe imakhudzidwa ndimayendedwe a metabolic. Amalocha oyengedwa ndi tsankho, koma osakhala otsika mu mphamvu yamphamvu. Kuphatikiza apo, zimatha kutsogolera kudzimbidwa. Chifukwa chake, mlingo "wololedwa" kwa iwo mukamachepetsa thupi, komanso shuga wokhazikika, ayi.

Mapangizidwe opanga

Iwo nthawi zina amawonjezeredwa ku "zakudya" zotsekemera kuti muchepetse zopatsa mphamvu. Ndipo kapangidwe kameneka amatchedwa "esh." Zinthu zodziwika bwino ndi:

E 950. Dzinali dzina lake ndi Acesulfame Potaziyamu. Ndizotsekemera komanso zotsika mtengo, chifukwa nthawi zambiri zimapezeka muzakudya zotsika mtengo. Ndikosavuta kuyitcha kuti yopanda vuto, chifukwa kugwiritsa ntchito pafupipafupi kumayambitsa matupi awo osokoneza ndikusokoneza matumbo.
E 951. Aspartame imagwiritsidwa ntchito kwambiri mu confectionery, chifukwa nthawi zambiri imawerengedwa kuti chiwongola dzanja chachilengedwe cha zotsekemera zachilengedwe. Masiku ano, kafukufuku akuwona zovuta zake pa kapamba ndi kuthekera kwake pakupititsa patsogolo kukula kwa maselo amafuta.

E 952. M'malo mwake ndi sodium cyclomat. M'mavhoriyumu ang'onoang'ono amawonedwa ngati wopanda vuto. Koma Mlingo wambiri umawoneka ngati zotupa zoyipa, chifukwa chake m'maiko ena ndizoletsedwa.
E 954. Chodziwika bwino monga saccharin, thunthu limavomerezeka kuti lizigwiritsidwa ntchito pazinthu za matenda ashuga. Komabe, simuyenera kuchita nawo nawo. Muli ma carcinogens, ma voliyumu akuluakulu omwe amapangitsa khansa ya chikhodzodzo.

Kodi zingathandize kuchepetsa thupi

Kusankha zotsekemera ngati njira yina yochepetsera shuga mukamachepetsa thupi, ndikofunikira kulingalira kuti palibe aliyense wa iwo wokhala ndi ma analogue athunthu komanso otetezeka. Pazakudya ndi zakudya zamagetsi zomwe zimaloledwa m'malo motere, mphamvu za zinthu kapena zinthu zomwe zimapangitsa kuti zosagwirizana ndi zomwe zili zosagwirizana "zowopsa" ziwonekere.

Mwachitsanzo, kuphatikiza uchi wapamwamba wa kalori kumatha kulimbikitsidwa ndi malo ake othandiza a antioxidant, komanso maumboni opangira ndi mphamvu yochepa. Koma kuti muchepetse thupi chifukwa chakudya chomwe chimapezeka ndi zinthu ngati izi, mukuyenerabe kuyang'anira kuchuluka kwa zakudya zomwe zimaloledwa, kukula kwakanthawi komanso kuchuluka kwa kudya.

Mpofunika kuti tiziwerenga za maswiti tikamachepetsa thupi. Muphunzira za zomwe maswiti omwe mungathe kudya ndi kuchepa kwa thupi, maphikidwe azakudya zamafuta, komanso zotsatira za kuchepa thupi.
Ndipo nazi zambiri za uchi wonenepa.

Masiku ano, chikhumbo chofuna kudya shuga nthawi zambiri chimayerekezeredwa ndi mankhwala osokoneza bongo. Chifukwa chake, zotsatira za malonda pa mawonekedwe siziyenera kuzilingaliranso.

Ngati pali zovuta za kunenepa kwambiri, ndibwino osavomereza kukana kwa "wonyenga" wachinyengo wopanga zina.

Koma magawo a manambalawo atakhala ndi mawonekedwe omwe mungafune, mutha kudzisamalira pazofanizira zofunikira zachilengedwe, kwinaku mukuwona njira zovomerezeka.

Pazakumwa zothandizira shuga komanso shuga, onani vidiyo iyi:

Kodi ndi mankhwala otsekemera ati abwino kwambiri omwe amapezeka pakudya kwa Ducan?

Zilime zotsekemera sizili zoyenera kudya kwa Ducan
Kodi ndiwotsekemera uti yemwe ndi bwino kugwiritsa ntchito ndi zakudya za Ducan
Pomaliza

Kuletsedwa kogwiritsa ntchito shuga mwanjira iliyonse ndi imodzi mwazikhalidwe za zakudya za a Dukan potengera kukanidwa kwa zakudya zamagulu oyamba mgawo loyamba.

Gawo lirilonse lotsatila limaphatikizapo kuyambitsa mbale zatsopano, komabe limaletsa maswiti wamba. Wolemba dongosolo lazakudya izi amamvetsetsa kuti kuletsa okhwima kumatha kubweretsa kupsinjika ndi kusokonezeka, chifukwa chake adalimbikitsa kuti azigwiritsa ntchito zotsekemera. Amagwiritsidwa ntchito muzakumwa komanso pokonzekera zakudya zamafuta.

Koma assortment yayikulu imasokoneza chisankho, makamaka popeza si lokoma lililonse lomwe limagwiritsidwa ntchito pazakudya za Ducan.

Kuti musankhe lokoma (sahzam.), Muyenera kutsatira zomwe zili pamalori ake. Kupatula apo, mitundu ina yamtundu wotere imakhala ndi mphamvu zambiri, zomwe ndizofunikira kwa odwala matenda ashuga, koma osati kuwonda.

xylitol (ndi caloric, ngakhale imafulumira metabolism),
fructose (zopatsa mphamvu),
desrazite (imagwiritsidwa ntchito pazakudya chifukwa chamafuta ochepa, koma owopsa),
sorbitol (kalori wamphamvu),
saccharin (otsika-calorie, koma owopsa zotsekemera, waletsedwa kale m'maiko angapo),
Isomalt (kwambiri-calorie).

Mwachidziwikire, ena mwa mankhwalawa ndi ovomerezeka kuti amwe chifukwa chochepetsa anthu oonda, koma zotsatira zaumoyo zimatha kukhala zosapweteka, chifukwa chake sikulimbikitsidwa kutenga nawo mbali pazinthu zotere. Komanso, mutha kusankha njira zowopsa.

Kodi ndiwotsekemera uti yemwe ndi bwino kugwiritsa ntchito ndi zakudya za Ducan

Aspartame imamuwona wolemba yekha ngati imodzi mwanjira zabwino kwambiri, koma ndizovuta kuphika nayo, popeza sizitha kusunthika
Cyclamate ndiwotsika ndi zopatsa mphamvu, koma ophatikizidwa m'matenda angapo,
Acesulfame potaziyamu ilinso ndi zopatsa mphamvu, samayamwa komanso sayambitsa chifuwa, koma ndiyowopsa pamtima, imakondweretsa dongosolo lamanjenje,
Stevia ndiye wokoma yekha wachilengedwe yemwe alibe zotsutsana.

Mankhwala osiyanasiyana amapangidwa pamaziko a zinthuzi, chifukwa chake muyenera kuwerenga mosamala kapangidwe kuti musankhe lokoma kwambiri. Zina mwazotchuka ndi Rio, Fit Parad, Novasweet, Sladis, Stevia Plus, Milford.

Rio Sweetener

M'malo mwa shuga amtunduwu mumadziwika ndi zero calorie, zomwe zimapangitsa kusankha kwawo. Maziko a chida ichi ndi cyclamate, motero, mankhwalawa ali ndi contraindication.

Siyenera kugwiritsidwa ntchito ndi amayi oyembekezera komanso oyembekezera, omwe amatha kukhala owerengeka pazinthu zake, komanso anthu omwe ali ndi matenda a impso, matumbo ndi chiwindi.

Wokoma Novasweet

Novasweet imapanga mitundu ingapo ya m'malo mwa shuga, omwe amasiyana mosiyanasiyana.

Chifukwa chake, mu assortment pali miyala yokhala ndi cyclamic acid, fructose, sorbitol, aspartame, sucralose komanso zowonjezera ndi stevia ─ pafupifupi njira zina zonse zilipo.

Zogulitsazi sizikhala ndi zinthu monga isomalt, potaziyamu acesulfame, koma nthawi zambiri sizikhala ndi vuto lapadera. Chisankho ndichotakata, ndipo kwenikweni munthu aliyense amene ayenera kupatsa shuga weniweni angathe kupeza yankho loyenera lomwe.

Ubwino wina wazomwe zimapangidwa ndi mtundu uwu ndikuphatikizidwa pakuphatikizidwa ndi mavitamini ndi michere, yofunikira pakuwona zakudya zilizonse.

Sladis: chuma chosankha

Zogulitsa zofananira zingapo monga Novasweet zimaperekedwa ndi chizindikiro cha Sladys. Wopanga amatulutsa fructose, sorbitol ndi mndandanda wotsekemera wama cyclamate. Munthu wocheperako m'malo mwa chizindikiro ichi angakondwere kwambiri ndi mndandanda wa Sladys Elite. Zimakhazikitsidwa ndi stevia Tingafinye ndi sucralose.

Fit Parad: zotsekemera zachilengedwe komanso zopanda vuto

Pansi pa chizindikiro cha Fit Parad, mndandanda wonse wazakudya zothandizira kupeza zakudya ndi zakudya zimapangidwa ─ chimanga, smoothies, jelly, tee ndipo, kumene, okometsa. Wopanga amapereka zosankha zingapo zomwe zimasiyana pakapangidwe. Fit Parad No. 1 imaphatikizapo erythritol, sucralose, stevia Ting (stevioside) ndi Yerusalemu artichoke.

Kapangidwe ka nambala 7 kamakhala ndi zofanana, koma m'malo mwa Yerusalemu artichoke ─ rosehip Tingafinye. Mwina sahzam iyi imatha kuzindikiridwa ngati yachilengedwe pamodzi ndi miyala yabwino. Erythritol ndi chinthu chomwe chimatengedwa kuchokera ku zakudya zokhuthala, ndipo chimapezekanso mu zipatso zina.

Supralose ndi gawo lokhalo lomwe limapezeka ndikupanga shuga mobwerezabwereza, koma kuwonongeka kwake kwa thanzi sikunatsimikizidwe, ngakhale panali mikangano yomwe ilipo.

Wokoma Milford

Chinthu china chotchuka chomwe chimapezeka mu mawonekedwe amadzimadzi, chomwe chimakhala chosavuta kugwiritsa ntchito pokonza mchere ndi zakumwa.

Ngakhale kuti kuphatikiza kwa zowonjezera kumaphatikiza ndi fructose, saccharin, cyclamate, sorbitan acid, Milford ndi yotsika kwambiri mu ma calories: 1 kcal pa 100 g.

Chifukwa chake, kuchepa thupi mu Ducan zakudya m'thupi kumatha kupereka zotsekemera izi, ngati palibe nkhawa yokhudza kupweteka kwa mawonekedwe.

Stevia: wotapira komanso mtundu

Stevia ndiye njira yotetezeka kwambiri komanso yachilengedwe yochotsa shuga. Chomerachi chimatchedwanso udzu wa uchi chifukwa cha kutsekemera kwake. Inde, kutulutsa kwake kumakhala ndi kukoma kwina, koma izi zimakonzedwa ndikuphatikizidwa kwa erythritol ndi sucralose pakuphatikizika.

Okometsetsa okhala ndi stevioside amapezeka m'mitundu yosiyanasiyana. Uwu ndi ufa woyenera kuphika ndi mchere, ndi mapiritsi, monga Stevia kuphatikiza, ndi madzi ste ste stevia. Zotsirizirazi nthawi zambiri zimapezeka muzowonjezera zakunja. Uwu ndi mawonekedwe abwino a zakumwa.

Stevia kuphatikiza mapiritsi ─ njira yofala kwambiri pakati pa anthu oonda. Zowonjezerazi zimaphatikizanso ndi chicory, ascorbic acid ndi licorice Tingafinye, zomwe zimapangitsa kuti mankhwalawa akhale othandiza. Koma ndiyinso yobwezera, makamaka kwa anthu omwe amakonda zakumwa zochokera ku chicory, "kukoma kwa zinthu zomalizidwa kumakhala kowawa.

Monga lamulo, stevia silikusonyeza contraindication. Koma zotsekemera monga Stevia kuphatikiza, Sladis, Novasweet, Milford ndi Fit Parad zili ndi zinthu zina zomwe zingayambitse chifuwa, mavuto ndi kugaya kwam'mimba, makamaka ngati pali mbiri yamatumbo kapena m'matumbo.

Momwe mungachotsere shuga pakudya?

Shuga ndi chinthu chomwe chimapezeka kuchokera kwa nzimbe ndi beets. Mulibe zinthu zofunikira, mavitamini, michere.

Komabe, izi sizitanthauza kuti maswiti alibe zopindulitsa. Shuga imakhala ndi chakudya chamafuta, zomwe m'thupi limasweka kukhala glucose ndi fructose.

Glucose ndiyofunikira maselo onse amthupi, makamaka ubongo, chiwindi ndi minofu zimavutika ndi kuchepa kwake.

Komabe, thupi limatha kupeza shuga yemweyo kuchokera ku zovuta zam'mimba, zomwe ndi gawo la chimanga, pasitala, mbatata, mkate. Kotero mawu oti munthu sangachite popanda shuga sichinthu chongopeka chabe. Kuwonongeka kwa zovuta zam'mimba kumachitika pang'onopang'ono komanso kugwiritsa ntchito ziwalo zogaya chakudya, koma kapamba sikugwira ntchito ndi kuchuluka kwambiri.

Ngati simungathe kuchita popanda shuga konse, mutha kusintha m'malo mwake ndi zinthu zothandiza:

Kusintha shuga woyengeka ndi uchi, mumalimbitsa thanzi lanu. Wokondedwa

Masamba okoma (beets, kaloti),

Masoka achilengedwe kuchokera ku chimera cha balere, timadzi tokoma ta agave.

Zomwe zalembedwazi zilinso ndi shuga, koma zimakhala ndi zinthu zothandiza kupanga thupi zomwe ndizofunikira m'thupi. CHIKWANGWANI, chomwe ndi gawo la zipatso ndi zipatso, chimachepetsa kuyamwa kwa mafuta m'magazi ndipo potero amachepetsa zoyipa pamalopo.

Kuti muchepetse chidwi cha maswiti, munthu amangofunika kudya zipatso 1-2, zipatso zingapo kapena zipatso zouma, supuni ziwiri za uchi. Kununkhira kowawa kwa khofi kumatha kusintha ndi kupatsa mkaka.

Izi zimaphatikizapo shuga wopezeka muzakudya. Itha kupezeka osati mu confectionery, komanso mkate, masoseji, ketchup, mayonesi, mpiru. Zosavulaza poyang'ana koyamba yogurts ya zipatso ndi tchizi chamafuta ochepera amatha kukhala ndi 20-30 magalamu a shuga pa umodzi.

Chifukwa chiyani kutsekemera sikulimbikitsidwa pakuonda?

Shuga amawonongeka mwachangu m'thupi, kulowa m'matumbo, ndipo kuchokera pamenepo amalowa m'magazi. Poyankha, kapamba amayamba kutulutsa insulini ya mahomoni, imapereka kuchuluka kwa shuga m'maselo. Munthu akamamwa shuga wambiri, ndiye kuti kuchuluka kwa insulin komwe kumapangidwa.

Shuga ndi mphamvu zomwe zimafunikira kuti zigwiritsidwe ntchito, kapena ziyenera kusungidwa.

Glucose owonjezera amaikidwa mu mawonekedwe a glycogen - ichi ndi chopulumutsa cha thupi. Imawonetsetsa kuti magazi amasungidwa pafupipafupi ngati pakutha mphamvu zambiri.

Insulin imaletsanso kuwonongeka kwa mafuta ndikuwonjezera kuchuluka kwawo. Ngati palibe ndalama zowononga, shuga yochulukirapo imasungidwa momwe amasungidwira mafuta.

Mukalandira gawo lalikulu la chakudya, insulin imapangidwa mowonjezereka. Amapangira shuga owonjezera, zomwe zimapangitsa kutsika kwake m'magazi. Chifukwa chake mutatha kudya chokoleti kumamveka kumva njala.

Pali chinthu chinanso chowopsa cha maswiti. Shuga amawononga mitsempha yamagazi chifukwa chake, zolembera za cholesterol zimayikidwa pa iwo.

Komanso, maswiti amaphwanya mapangidwe a lipid m'magazi, kutsitsa cholesterol "yabwino" ndikuwonjezera kuchuluka kwa triglycerides. Izi zimabweretsa kukula kwa atherosulinosis, matenda a mtima ndi mitsempha yamagazi. Zikondwerero, zomwe zimakakamizidwa kuti zizigwira ntchito nthawi zonse, zimapezekanso. Wokhazikika shuga wambiri mu chakudya kumabweretsa kukula kwa matenda ashuga a 2.

Nthawi zonse onetsetsani kuti mumadya maswiti angati.

Popeza shuga ndi chinthu chopangidwa mwaluso, thupi la munthu silingathe kuligwiritsa ntchito.

Mukuwonongeka kwa sucrose, ma free radicals amapangidwa, omwe amakwiyitsa kwambiri chitetezo chamthupi cha munthu.

Chifukwa chake mano otsekemera amatha kuvutika ndi matenda opatsirana.

Mwachitsanzo, ngati mayi amadya 1,700 kcal patsiku, ndiye kuti angathe kugula ndalama zokwana 170 kcal popanda maswiti angapo. Ndalamayi ili ndi magalamu makumi asanu a marshmallows, 30 magalamu a chokoleti, maswiti awiri monga "Bear-toed" kapena "Kara-Kum".

Kodi zotsekemera zimatha kudya chakudya?

Zonse zotsekemera zimagawika m'magulu awiri: zachilengedwe komanso zopangidwa.

Fructose, xylitol ndi sorbitol ndizachilengedwe. Ndi phindu lawo la caloric, silotsika shuga, chifukwa chake sizinthu zofunikira kwambiri pakudya. Chovomerezeka chawo patsiku ndi 30-30 magalamu, ndikuwonjezera, kusokoneza kwamatumbo ndi kutsekula m'mimba ndikotheka.

Stevia ndi therere la uchi.

Chisankho chabwino kwambiri ndi stevia. Ichi ndi chomera cha zitsamba chobadwa ku South America, masamba ake ndi masamba ake ndi okoma kangapo kuposa shuga. Ma stevia omwe amapanga "Stevozid" samavulaza thupi, alibe zopatsa mphamvu choncho otetezeka pakudya.

Fructose posachedwa adawonedwa ngati njira yabwino kwambiri yopangira shuga, chifukwa cha index yake yotsika ya glycemic, adalimbikitsidwa kuti azigwiritsa ntchito mukamadya protein. Komabe, kafukufuku waposachedwa akuwonetsa kuti amalandidwa mwachangu ndi ma cell a chiwindi ndikuwongolera kuchuluka kwa lipids m'magazi, kuchuluka kowonjezera, atherosclerosis ndi matenda a shuga.

Zomera zotsekemera zimayimiriridwa ndi aspartame, cyclamate, sucrasite. Malingaliro a akatswiri azakudya kwa iwo ndiwosangalatsa. Ena samawona kuvulaza kwambiri pakugwiritsa ntchito kwawo kwakanthawi, popeza zinthu izi sizimapangitsa kutulutsidwa kwa insulin ndipo mulibe zopatsa mphamvu.

Ena amawaona kuti ndi othandizira owopsa ndipo amalangizidwa kuti azitha kudya mapiritsi 1-2 patsiku. Mapeto osangalatsa adachitika ndi ofufuza aku America, omwe adadzifunsa ngati zingatheke kuti ayambirenso kutsekemera. Anthu ochokera pagulu lolamulira omwe ntchito shuga wogwirizira, kunenepa.

Munthawi imeneyi, munthu amatha kuyamwa chakudya chambiri nthawi 1.5-2 kuposa atatha kudya maswiti.

Mukatenga zotsekemera, kumverera kwanjala kumawonekera kumabweretsa kulemera.

Ofufuzawo anena kuti kuyankha kwakuthupi kumakomedwe a zotsekemera zotsekemera ndiko kukhazikika kwa zovuta za metabolic. Popeza thupi suwonanso maswiti ngati gwero lamphamvu, umayamba kudziunjikira nkhokwe m'mafuta.

Kodi tiyi wokhala ndi shuga wochepetsa thupi?

Zonse zimatengera mtundu wa zakudya zomwe munthu amatsatira. Kugwiritsa ntchito shuga pazakudya zamapuloteni ndizoletsedwa, komabe, zimaloledwa pa zakudya zina zochepa.

Chovomerezeka patsiku ndi magalamu 50, omwe amafanana ndi supuni ziwiri. Shuga wa brown ali ndi maphindu ena opindulitsa. Ili ndi mavitamini, fiber fiber, yomwe imathandizira ntchito ya thupi pakukonza kwake. Zinthu zachilengedwe zimakhala ndi mthunzi wakuda, chinyezi chambiri komanso mtengo wokwanira.

Kutsekemera ndikwabwino kudya mpaka ma 15 mawawa.

Pambuyo pa nkhomaliro, njira za metabolic zimachepetsa, ndipo zakudya zowonjezera zimayikidwa m'chiuno ndi m'chiuno.

Mwachidule

Mafuta ochulukirapo amavulaza osati chithunzi, komanso thanzi,

Mutha kuchita popanda maswiti: thupi lidzalandira mphamvu ndi glucose kuchokera kuzinthu zina zamafuta,

Monga cholowa mmalo, mutha kugwiritsa ntchito uchi ndi zipatso,

Chovomerezeka cha shuga patsiku si choposa 50 magalamu.

Ndizosatheka kunena mosakayikira kuti zotsekemera zimabweretsa zabwino pakudya. Kugwiritsa ntchito shuga mu Mlingo wochepa sikukhudza magawo a chiwerengerochi.

Pomaliza

Mwachidziwikire, kuchuluka kwamakono kwa zowonjezera zakudya kumakupatsani mwayi wosankha zotsekemera zopanda pake komanso zachilengedwe ku kukoma kwanu komanso bajeti.

Ndiye kodi ndichoyenera kusankha isomalt, sucracite, ndi mtundu wakale wa Saccharin? Kusamalira thanzi lanu komanso osakhala ndi mawonekedwe ogwiritsira ntchito mankhwalawa, mutha kukonda mawonekedwe opepuka ndi zachilengedwe a Fit Parad, Sladis, Stevia kuphatikiza kapena Novasweet.

Koma muyenera kukumbukira nthawi zonse kuti zotsekemera zoterezi siziyenera kuwonongedwa kuposa zomwe zimafotokozedwera mu malangizo.

Kuphatikiza apo, madotolo amati onse okoma amakhala ndi choleretic, chifukwa chake ndibwino kukaonana ndi dokotala musanawachotse shuga. Inde, ndipo sikulimbikitsidwa kuti muzigwiritsa ntchito tsiku lililonse, ndikofunikira kuti mupumule komanso osadzaza thupi lanu ndi zinthu zotere.

Mutha kukhala ndi chidwi ndi:

Ducane casserole
Ducane custard

Kodi ndiwotchipi uti wabwino kuposa zakudya?

Zakudya zoyenera ndizofunikira kuti mukhale ndi thanzi labwino, thanzi labwino komanso munthu wokongola. Kukhalapo kwa shuga muzakudya za tsiku ndi tsiku kumakhudza thupi, kuvulaza kwake kwatsimikiziridwa kale ndi asayansi.

Kugwiritsa ntchito shuga mosasamala kumayambitsa matenda a metabolic, matenda oopsa. Iwo omwe amasamala zaumoyo wawo ndipo safuna kuti tsiku lina azidwala chiwindi, atherosselosis kapena adwala matenda amtima, ayenera kuyambitsa m'malo mwa shuga omwe amadya. Kuperewera kwa maswiti sikumveka, monganso kukana kwathunthu kwazinthu izi, makamaka kuyambira lero mndandanda wazomenyera shuga ndizosiyana kwambiri.

Ma analogi a shuga amafunikira kuti zakudya zizikoma popanda kugwiritsa ntchito chomaliza. Nthawi zambiri amapangidwa momwe amapangira mapiritsi, osungunuka, koma nthawi zina amakhala amadzimadzi amadzimadzi. Mapiritsi tikulimbikitsidwa kuti asungunuke mumadzi choyamba kenako ndikuwonjezera chakudya. Zowonjezera zimagawika m'magulu awiri: yokumba (yopanda thanzi) komanso yachilengedwe (yapamwamba-kalori).

Antificial shuga analogues

Sipuni yopatsa thanzi imatchulidwanso kuti, mwa chilengedwe ilibe.

Gululi limaphatikizapo zowonjezera monga saccharin, acesulfame, sucralose, aspartame, ndi cyclamate.

Ma synthesis a shuga ophatikizidwa amakhala ndi mawonekedwe:

osakhudza kagayidwe kazakudya,
kuchuluka kwa zopatsa mphamvu ndizochepa kwambiri,
ndi kuchuluka kwa mulingo, makulidwe amtundu wakunja amalandidwa,
zovuta zowunika bwino mulingo wazachitetezo.

Supralose imawerengedwa kuti ndiyo chowonjezera chachitetezo cha chiyambi chakupanga. Amaloledwa kudya ngakhale ndi amayi panthawi yomwe ali ndi pakati komanso ana. Aspartame itha kugulidwa pa pharmacy, nthawi zambiri zotsekemerazi zimagwiritsidwa ntchito muzakudya. Sizingathe kutentha pamtunda wopitilira madigiri 30 chifukwa cha kusakhazikika kwa mankhwala.

Acesulfame ndi chowonjezera china chodziwika. Mwa zabwino za mankhwalawa, kuchepa pang'ono kwa thupi ndi kuchotsedwa kwathunthu kwa thupi kumatha kuzindikirika. Zowona, kafukufuku wa madokotala aku America mu 1970 akuwonetsa kuti izi zimathandizira kukulitsa zotupa zoyipa.

Cyclamate ndi yoletsedwa m'maiko ambiri ku Europe ndi United States, pomwe ku Asia ndiwotchuka mosiyana, ndipo onse chifukwa cha mtengo wotsika komanso zopatsa mphamvu zochepa. Zowonjezerazi zimasonyezanso kukana kwamphamvu kutentha. Saccharin inali mndandanda woyamba wa mankhwala woyengedwa, womwe udagwiritsidwa ntchito pa Nkhondo Yoyamba Yapadziko Lonse. Ndiwotsekemera nthawi 450 kuposa shuga, koma ndimanunkhira wowawa.

Mwa machenjezo, titha kudziwa kuti akachulukitsa mlingo wololeza wololedwa (5 mg pa kilogalamu imodzi ya kulemera), impso zimakhala pachiwopsezo.

Zakudya za shuga m'malo mwake

Popeza okometsetsa adawoneka, maloto a thupi lokongola ayandikira kwambiri azimayi ambiri. Ndi thandizo lawo, mutha kuchepetsa thupi popanda kudzikana maswiti. Ndipo popanda iwo, monga mukudziwa, sikophweka, chifukwa shuga chimapangitsa kutulutsidwa kwa mahomoni achisangalalo. Tsopano zakudya zamafuta ochepa zimakhala zabwino kwambiri.

Mwachitsanzo, kuti muchepetse kunenepa, mutha kuyesa "6 petal zakudya". Dzina lofananalo linaperekedwa pazifukwa, masiku 6 - iyi ndi nthawi yake. Tsiku limodzi - kumwa kwa chinthu chimodzi. Pafupifupi, mpaka magalamu 700 a kulemera kwakukulu amatha kuchotsedwa patsiku.

Chinsinsi cha zakudya ndizosavuta ndipo chimapezeka muzakudya zosiyana. Pakupita masiku 6, kusinthana kwofananira kwa monodiet kumachitika. Kuti amphaka agwirizane kusintha zakudya, Anna Johansson adalangiza kuti kumangiriza maluwa ndi zipatso zisanu ndi chimodzi pafiriji, zomwe ziyenera kuwerengeka ndikusainira mankhwalawo tsiku lililonse. Pazotsatira zabwino, ndikofunikira kuwona momwe zakudya zimagwiritsidwira ntchito. Pamapeto pa tsiku lililonse, ndikofunikira kuthana ndi petal, izi sizingakuthandizeni kuti musokonezeke komanso musocheretsedwe.

Zakudya izi zimavomerezedwa ndi akatswiri azakudya, popeza kuwonjezera pa kuchepa thupi, thupi la akazi lonse limakhala lofanana. Munthu, titero, amapusitsa thupi lake kuti atayike mafuta onse osungidwa, koma nthawi yomweyo sipayenera kukhala kumverera kosowa mphamvu.

Mulingo woyenera m'thupi umaperekedwa ndi mafuta. Mukakhala pachakudya amatha kupezeka ku tchizi, nsomba ndi nkhuku. Zakudya zisanu ndi chimodzi zamtunduwu zimaphatikizapo zakudya izi, komanso zakudya zamtundu uliwonse, zipatso, ndi masamba. Liquid ndi gawo limodzi la zakudya. Ndikulimbikitsidwa kugwiritsa ntchito madzi oyeretsedwa ndi tiyi wobiriwira. Patsiku la zipatso, amasinthidwa ndi timadziti tatsopano, ndipo patsiku lopindika, mkaka wowonda.

Mndandanda wazinthu zomwe zakudya za petal zimaletsa zimaphatikizapo: maswiti (zonse kupatula zipatso), shuga, batala zamtundu uliwonse, mankhwala ophika buledi.

Maziko A Zakudya Zam'mimba

Chofunikira kwambiri pachakudya ndicho kutsatira kwambiri zakudya zomwe mukudya.

Tsiku 1 - nsomba. Mutha kuweta nsomba, nthunzi kapena uvuni. Kukometsera pang'ono, mchere ndi zitsamba zimaloledwa. Kugwiritsa ntchito nsomba sikugwiritsidwa ntchito.

Tsiku 2 - masamba. Patsiku lamafuta, chakudya chamasamba chimaloledwa. Zotsalazo zimatha kudyedwa mwatsopano, zophika ndi zopatsa mphamvu ndi kuwonjezera zitsamba zochepa, mchere ndi zokometsera.

Tsiku 3 - zopangidwa ndi nkhuku. Patsiku la mapuloteni, mutha kudzichitira nokha mawere owotcha (koma osakhala ndi khungu), ndipo nkhuku imathanso kuwiritsa kapena kuwiritsa msuzi ndi zitsamba, mchere ndi zokometsera.

Tsiku 4 - phala. Patsikuli, menyu amayenera kukhala ndi mitundu yosiyanasiyana ya chimanga (mpunga, buckwheat, oatmeal, tirigu), wowiritsa m'madzi ndi mchere wochepa komanso amadyera. Kuchokera pamadzi, madzi oyeretsedwa, tiyi wamafuta ndi kvass yopanda mafuta amaloledwa.

Tsiku 5 - zopotera. Tsiku la curd limadziwika ndi kukonzanso zachilengedwe zomwe zimapezeka m'thupi. Mafuta okhala ndi kanyumba tchizi omwe amadya nthawi yazakudya sayenera kupitirira 5%. Amaloledwanso kumwa kapu imodzi ya mkaka.

Tsiku 6 - zipatso. Patsiku lomaliza, muyenera kudzaza thupi ndi mavitamini ndi mchere. Maapulo, nthochi, malalanje, mphesa, kiwi ndizabwino. Ndikofunika kuti muchepetse misuzi ya zipatso ndi madzi.

Malangizo ena owonjezera okhudzana ndi zakudya ayenera kuganiziridwanso. Mwachitsanzo, mukamadya, muyenera kutafuna chilichonse pang'onopang'ono komanso mosamala: amadzimadzi kangapo 10, ndipo olimba - kuyambira 30 mpaka 40. Pofuna kusokoneza chimbudzi, simuyenera kumwa madzi ambiri ndi chakudya. Zakudya zazing'ono zimayiwalika, ndibwino kuzisintha ndikumwa zakumwa kapena tiyi wa zakudya kwa odwala matenda ashuga.

Zambiri pa zotsekemera zimaperekedwa mu kanema munkhaniyi.

Ndemanga ya sweetener: iti ndiyabwino

Ndemanga ya sweetener: iti yomwe ili yabwino kwambiri: 1 rating: 6

Kuchulukirapo, amalankhula za kuwopsa kwa kuchuluka kwakukulu kwa shuga woyengeka woyera womwe anthu amakono amadya.

Chiwerengero cha odwala matenda a shuga chikukula tsiku lililonse. Ndipo nkhani ya zotsekemera, zomwe zimakupatsani mwayi wotsogolera izi, zayamba kutchuka.

Ndipo nthawi yomweyo, funso ndi: "Kodi zotsekemera zimavulaza munthu wathanzi?" Tidzamvetsetsa.

Kodi zotsekemera ndi chiyani?

Amadziwika kuti kuchuluka kwa zakudya zamagulu ndi zakumwa zomwe munthu amakhala ndi shuga wambiri, zimathandizira kukulitsa matenda a mano, zomwe zimakhudza kwambiri kapamba, zimapangitsa kuti munthu akhale wonenepa.

Zokoma ndi mankhwala komanso zinthu zomwe zimakhala ndi kukoma. Kwa omwe akufuna kudya shuga wokhazikika, funso lanzeru limadzuka: "Kodi ndi wokoma uti wabwino?"

Ma sweeteners amapezeka mu mawonekedwe a:

Zinthu zochuluka zimagwiritsidwa ntchito m'makampani azakudya. Tsitsi lokoma lomwe limapangidwa ndi mapiritsi limagwiritsidwa ntchito kukonza kukoma kwa zakumwa zingapo, ndipo zotsekemera za hostess zimawonjezeredwa kuzakudya zambiri zopangidwa ndi nyumba.

Kodi zowonjezera zokoma ndi ziti?

Zokometsera zachilengedwe zimachotsedwa pazinthu zomera. Amakhala ndi zopatsa mphamvu, koma kuchepa kwawo m'matumba kumatenga nthawi yayitali kuposa kuwonongeka kwa shuga, kotero kuwonjezeka kowopsa kwamankhwala a insulin m'magazi sikuchitika.

Kupatula kwake ndi erythritol ndi stevia. Izi zotsekemera zilibe mphamvu. Mwachilengedwe, okoma amakhala ndi kutsika kocheperako kuposa anzawo. Stevia pano ndi wosiyana ndi gulu lonselo - limalawa nthawi 200 kuposa shuga.

Zabwino kwambiri zotsekemera ndi zinthu zomwe zimapangidwa kuchokera ku zinthu zachilengedwe, koma ndibwino kufunsa katswiri musanatenge.

Zomera zotsekemera zimapangidwa kuchokera ku mankhwala opangira mankhwala, ndipo nthawi zambiri alibe ma calories. Pogwiritsa ntchito zinthu izi mopitilira muyeso kuposa momwe zakulimbikitsidwira, kusokoneza kukoma kwawo ndikotheka.

Okometsetsa omwe amakonda kwambiri komanso mawonekedwe awo

Tiyeni tidziwe kaye zachilengedwe.

Gawo lomwe lili mbali ya masamba, zipatso, uchi. Chimakoma kuposa shuga pafupifupi 1.5, koma chimakhala ndi zopatsa mphamvu zochepa. Fomu yotulutsira ndi ufa woyera, umasungunuka bwino muz zakumwa. Ngati chinthu chatenthedwa, katundu wake amasintha pang'ono.

Fructose imawamwa kwa nthawi yayitali, samapangitsa kuti insulin idumire mwadzidzidzi m'magazi, chifukwa chake madokotala amalola kuti ichite ntchito yaying'ono pa matenda a shuga. Kwa tsiku limodzi, mutha kugwiritsa ntchito munthu wathanzi popanda zotsatira zoyipa mpaka 45 g.

Poyerekeza ndi sucrose, imakhala yovuta kwambiri pakulidwe ka dzino,
amene amayambitsa kupezeka kwa shuga m'magazi,
Ili ndi katundu wa tonic, ndikofunikira kwa anthu omwe amagwira ntchito zolimba.

Koma fructose ili ndi zolakwika zake zamphamvu. Fructose imaphwanyidwa ndi chiwindi chokha (mosiyana ndi glucose, yomwe ndi gawo la shuga wokhazikika). Kugwiritsa ntchito kwa fructose kumatsogolera, choyamba, kuonjezera chiwindi. Kachiwiri, fructose owonjezera amapita nthawi yomweyo m'misika yamafuta.
Kuphatikiza apo, fructose yowonjezera ikhoza kuthana ndi mawonekedwe a matumbo osakwiya.

Izi ndizosiyana ndi zotsekemera zotetezeka, ndipo kugwiritsa ntchito kokwanira kumakhala koyenera ndi upangiri wa dokotala.

Chotsekemera ichi cha chakudya ndi zakumwa chimapezeka kuchokera ku herbaceous mbewu ya dzina lomwelo, lotchedwa udzu wa uchi. Amakula ku Asia ndi South America. Mlingo wovomerezeka tsiku lililonse mpaka 4 mg wa kilogalamu ya kulemera kwa munthu.

Ubwino pogwiritsa ntchito stevia:

palibe zopatsa mphamvu
thunthu limakhala lokoma kwambiri
Matendawa magazi
kapangidwe kake kamakhala ndi ma antioxidants,
Amasintha ntchito ya m'mimba,
amachotsa poizoni
amachepetsa cholesterol yoyipa
muli potaziyamu wofunikira ndi impso ndi mtima.

Koma sikuti aliyense amakonda kukoma kwa stevia. Ngakhale opanga akupitiliza kukonzaukadaulo, kuwonongeka kumeneku sikukuwoneka kwenikweni.

Izi zotsekemera zimatchedwanso shuga wa melon. Ndi chikhalidwe cha makristalo, mulibe kununkhira. Zopatsa mphamvu za caloric m'zinthu sizigwirizana.

Mlingo wokoma ndi 70% poyerekeza ndi kukoma kwa shuga, kotero sizowopsa mukamadyedwa ngakhale zochulukirapo kuposa sucrose.

Nthawi zambiri imaphatikizidwa ndi stevia, chifukwa erythritol imakwaniritsa kukoma kwake. Zomwe zimapangidwira ndi imodzi mwazokoma kwambiri.

maonekedwe samasiyana ndi shuga,
otsika zopatsa mphamvu
kusowa kwavuto pakagwiritsidwe ntchito pang'ono,
madzi sungunuka m'madzi.

Ndikosavuta kupeza zoyipa; zotsekemera zimatengedwa ndi akatswiri ngati zabwino kwambiri masiku ano.

Ilipo mu kapangidwe ka zipatso zokhuthala (makamaka zipatso zouma). Sorbitol sichimadziwika ndi chakudya, koma ma alcohols. Mulingo wokoma wa owonjezera ndi 50% ya shuga. Zopatsa mphamvu za calorie ndi 2.4 kcal / g, zomwe zimalimbikitsidwa sizoposa 40 g, makamaka mpaka g 15. Amagwiritsidwa ntchito ndi opanga monga emulsifiers ndi preservatives.

kashiamu wotsika
kumawonjezera kuchuluka kwa madzi a m'mimba,
ndi wothandizira choleretic.

Zina mwazinthu zoyipa: zimakhala ndi mankhwala ofewetsa ndipo zimatha kutulutsa.

Tsopano lingalirani za zotsekemera ndi zotsekemera zopangidwa kuchokera.

Muli ndi chitetezo chokwanira. Chowonjezera chimapangidwa kuchokera ku shuga, ngakhale chimakhala chokoma kwambiri kuposa 600. Pakudya, tsiku lililonse 15 mg / kg thupi silingadutse; amachotsedwa kwathunthu m'thupi la munthu mu maola 24. Supralose ivomerezedwa kuti igwiritsidwe ntchito m'maiko ambiri.

Zothandiza pa zotsekemera:

amakonda kukoma kwa shuga,
kusowa kwa zopatsa mphamvu
mukatentha, sataya katundu wake.

Palibe kafukufuku wotsimikizidwa wazowopsa za lokoma uyu, mwalamulo amatengedwa kuti ndiotetezedwa kwambiri. Koma osavomerezeka kwa ana ochepera zaka 14, amatha kuchuluka kwa insulin.

kapena chakudya chowonjezera E951. Wokoma kwambiri wamba Asayansi sanadziwebe zaubwino ndi zovuta zomwe angabweretse m'thupi la munthu.

200 nthawi yokoma kuposa shuga
ili ndi zopatsa mphamvu zochepa.

Mthupi, aspartame imagawika ma amino acid ndi methanol, omwe ndi poizoni.
Popeza kuti aspartame imadziwika kuti ndi yotetezeka, imapezeka m'mitundu yambiri ya zakudya ndi zakumwa (koloko zotsekemera, yogati, kutafuna chingamu, masewera olimbitsa thupi, ndi zina zotero).
Kukoma uku kumatha kuyambitsa kugona, kupweteka mutu, kusawona bwino, komanso kukhumudwa.
Mukamayesa aspartame mu nyama, milandu ya khansa ya mu ubongo imawonedwa.

Mankhwalawa ndi okoma kuposa shuga 450, mumakhala ndi zowawa. Mlingo wovomerezeka tsiku lililonse umakhala 5 mg / kg. Masiku ano, saccharin imawonedwa ngati chinthu choyipa chomwe chimakhudza thupi: chimayambitsa matenda a gallstone. Ma carcinogen mu kapangidwe kake amatha kuyambitsa zotupa zoyipa.

Zimapangidwanso pogwiritsa ntchito njira zamakankhwala ndipo, monga gawo lakale, ndizovulaza thanzi, makamaka, zimayambitsa kulephera kwa impso. Mlingo wovomerezeka tsiku lililonse kwa munthu wamkulu ndi 11 mg pa kilogalamu imodzi ya thupi.

Ubwino ndi zopweteka za zotsekemera

Aliyense amene amaganiza za moyo wathanzi chifukwa cha zovuta zaumoyo kapena zofunikira zimakhala ndi kusankha pakati pa shuga kapena zotsekemera. Ndipo, monga momwe machitidwe akuwonetsera, muyenera kumvetsetsa kuti ndi njira iti yomwe ili yoyenera kwa inu.

Kumbali inayo, olowa m'malo mwa shuga amagwiritsidwa ntchito mwachangu ndi opanga omwe amalondola zofuna zawo, ndipo sichowona. thanzi la ogula limabwera woyamba pakati pawo. Chifukwa chake, ndikofunikira kuti mumvetsetse ndikutha kusankha pawokha, kodi mukufuna kumwa zakumwa ndi aspartame, mwachitsanzo?

Zoyimira: kusankha koyenera

Musanawonjezere zotsekemera m'mbale, muyenera kuwunika ngozi. Ngati munthu aganiza kugwiritsa ntchito zotsekemera, ndibwino kugwiritsa ntchito chinthu china kuchokera ku gulu lachilengedwe (stevia, erythritol).

Akafunsidwa kuti ndi yani yabwino, stevia imavomerezeka, chifukwa ndi yotetezeka ngakhale kwa amayi oyembekezera. Koma akuyenera kuonana ndi dokotala wa azachipatala ngati angagwiritse ntchito zakudya zomwe zingafunikire mu chakudya kapena ayi. Koma ngakhale munthu atakhala wathanzi kwathunthu, ndiye pamenepa pali chifukwa chofunikira kupeza malingaliro othandizira, omwe sweetener ndiyabwino kusankha.

Chisankho chomaliza cha sweetener nthawi zonse chimakhala chanu.

Izi zotsekemera zama calorie otsika - zomwe ndibwino kugwiritsa ntchito mukamachepetsa thupi?

M'malo mwa shuga mumagwiritsidwa ntchito kwambiri pakati pa odwala matenda ashuga komanso kuchepetsa anthu oonda. Omwe amatsatira zakudya zoyenera amayeneranso kugwiritsa ntchito mankhwalawa.

Ambiri amaika mapiritsi otsekemera, omwe alibe kalori, m'malo mwa shuga wokhazikika mu tiyi kapena khofi.

Amagwiritsidwanso ntchito pokonza mbale zosiyanasiyana, koma si aliyense wokoma aliyense amene ali woyenera kuchita izi. Zokoma zimakhalako mwachilengedwe komanso zopanga. Gwiritsani ntchito mankhwala otsekemera mwachangu kuti muchepetse thupi, koma chisamaliro chikuyenera kuthandizidwa.

Kodi ndizotheka kudya zotsekemera pazakudya?

Pazakudya za Ducan, zotsekemera zachilengedwe ndizoletsedwa, koma zotsatirazi zitha kugwiritsidwa ntchito pazochepa:

stevia. Ndi malo achilengedwe omwe amachokera shuga kuchokera ku chomera cha uchi. Mulibenso chakudya m'matumbo. Ili ndi zambiri zothandiza. Mlingo wotetezeka wa tsiku ndi tsiku uli mpaka magalamu 35,
sucracite. Izi zotsekemera zomwe zimapangidwira sizimakumwa ndi thupi ndipo zimakhala ndi zopatsa mphamvu zochepa. Kuphatikiza pa kutsekemera, ndikwabwino kakhumi kuposa shuga. Komabe, chimodzi mwazinthu zomwe mankhwalawa amapezeka ndi poizoni, motero, mlingo wake wa tsiku ndi tsiku sapitilira magalamu 0,6,
Milford akukambirana. Izi zothira shuga ndizabwino chifukwa zimatha kugwiritsidwa ntchito m'mbale ndi makeke, ndipo osati mu zakumwa zamadzimadzi zokha. Kutsekemera kwa piritsi limodzi ndi magalamu 5.5 a shuga wokhazikika. Mlingo wovomerezeka watsiku ndi tsiku umafikira mamiligalamu 7 pa kilogalamu imodzi ya kulemera,

Ngati tizingolankhula za zakudya za Kremlin, ndiye kuti sikulimbikitsidwa kuti mugwiritse ntchito shuga. Kugwiritsa ntchito kwa Stevia m'mapiritsi ngati chomaliza ndikuloledwa.

Ngati mumatsata zakudya zina, muyenera kuyang'ana pazomwe adotolo adachita komanso zomwe amakonda. Ndikofunikira kulingalira za caloric kufunika kwa zotsekemera pakuwerengera tsiku lililonse, ngati zilipo. Mulimonsemo, simukuyenera kutenga nawo mbali, chifukwa ndiwowonjezera ndipo amatha kusokoneza thupi.

Ndibwino kuti musankhe shuga wogwirizira kuti muchepetse kunenepa?

Zopanga, ngakhale ndizochepa, komanso nthawi zina zopanda ma calorie, zimathandizanso kuti munthu akhale ndi thupi lolemera.

Izi zimachitika pogwiritsa ntchito nthawi zonse komanso kwa nthawi yayitali. Njira yabwino ndikusinthana kwa zotsekemera zachilengedwe komanso zopanga ndi zofunda zazifupi kuti thupi lisakhale ndi nthawi yoti azizolowere.

Inde, ndikofunikira kutsatira njira yogwiritsira ntchito zotsekemera kuti musakhale bwino komanso osavulaza thupi.

Ku Russia, uchi nthawi zambiri umagwiritsidwa ntchito m'malo mwa shuga, chifukwa ndi wofala kwambiri komanso wokwera mtengo. Padziko lapansi m'malo mwa chilengedwe, stevia ndiye mtsogoleri.

Shuga ya nzimbe

Shuga ya nzimbe imakhala ndi zinthu zambiri zopindulitsa komanso mchere. Itha kugwiritsidwa ntchito zonse zakumwa zamadzimadzi ndi zakumwa, komwe zimagwiritsidwa ntchito mwachangu, kapena m'mbale zina.

M'mawonekedwe, umasiyana ndi shuga m'mitundu yokha, imakhala yotuwa kwambiri. Imakhala ndi kulawa kwamphamvu kwa molasses kuti mulawe.

Tsoka ilo, ndizovuta kupeza shuga weniweni wa bulauni pamashelefu ogulitsa m'nyumba. 100 magalamu a malonda ali ndi zopatsa mphamvu 377, zomwe sizosiyana kwambiri ndi masiku onse, chifukwa chake simungathe kudya zochuluka.

Agave Syrup

Manyuchi awa ndi okongola nthawi imodzi ndi theka kuposa shuga wokhazikika. Koma mndandanda wake wa glycemic ndi wocheperako, zomwe sizomwe zimapangitsa kudumphadumpha kowopsa m'magazi a shuga.

Madzi a Agave amasintha kagayidwe, amakhala ndi vuto ndipo amachotsa madzi ochuluka mthupi.. Zopatsa mphamvu zake zopatsa mphamvu ndi zopatsa mphamvu 310 pa 100 gramu .ads-mob-2

Maple manyuchi

Lokoma uku ndi kotchuka kwambiri ku America, komwe kumapezeka mosavuta. M'masitolo aku Russia, kuzipeza kumakhala kovuta.

Mankhwala sataya katundu wake wopindulitsa atatha kutentha. Chokhacho chomwe chingabweze m'malo mwa izi ndi mtengo wokwera kwambiri. Zopatsa mphamvu zake zopatsa mphamvu pamagalamu 100 ndi zopatsa mphamvu 260.

Zipatso zouma

Kugwiritsa ntchito zipatso zouma m'malo mwa shuga ndi njira yabwino kwambiri. Nthochi zouma, mapeyala ndi maapulo, zoumba zouma, zipatso, mitengo yamapulosi ndi maapricots zouma zitha kuwonjezeredwa muzakudya.

Mutha kuzigwiritsa ntchito zonse mosiyanasiyana, ndikuwonjezera mbale kapena zophikira. Komabe, magalamu 100 a zipatso zouma ali ndi zopatsa mphamvu pafupifupi 360, chifukwa chake kudya izi kuyenera kukhala kochepa.

Miyezo ndi Kusamala

Chizolowezi cha shuga wabwinobwino patsiku kwa amuna ndi supuni 9, ndipo kwa mkazi - 6. Osangowonjezeredwa ndi munthu, komanso zomwe zimagwiritsidwa ntchito ndi wopanga zomwe amagwiritsidwa ntchito.

Ponena za okometsera okumba, nthawi zambiri muyezo wawo amawonetsedwa phukusi ndipo pafupifupi mapiritsi 20.

Ndikofunikira kusamala pakugwiritsa ntchito, amatha kupusitsa ubongo ndikupangitsa kuganiza kuti thupi liyenera kulandira glucose, ndipo pakalibe, kulimbitsa thupi kumabwera mtsogolo.

Chiwerengero cha cholowa m'malo mwachilengedwe chiyenera kuwerengedwa potengera zomwe zili ndi zopatsa mphamvu. Ndikofunika kuti mankhwalawa asavulaze thupi. Ndiye kuti, munthu ayenera kudziwa muyeso mu chilichonse.

Ndibwino kuti muzigwiritsa ntchito sweetener pakuchepetsa thupi? Yankho mu kanema:

Kuchulukitsa kwa shuga kungapezekenso masiku athu ano. Ndipo izi zikugwiranso ntchito pazosankha zopanga ndi zachilengedwe. Chifukwa chake, aliyense angathe kudzisankhira lokoma kwambiri. Koma ndikulimbikitsidwa kuti mupange chisankho pamodzi ndi katswiri.

Kusintha shuga ndi zotsekemera m'zakudya

Pafupifupi zakudya zilizonse zimaphatikizapo kupatula shuga kuzakudya. Koma muyenera kuchita chiyani ngati mukufuna kuchepetsa thupi, ndipo mulibe mphamvu zokwanira zongopetsera maswiti? Pali njira ina. Mutha kusintha zakumwa za shuga ndi zotsekemera. Mpaka pano, opanga amapereka gawo lalikulu la zinthu ngati izi. Tiyeni tiwone ena a iwo.

Anthu ambiri amadziwa kuti shuga si mankhwala athanzi. Ikadyedwa, chitetezo chokwanira chimaponderezedwa, kupezeka kwa mchere m'matumbo ndi mafupa kumachepa, ndipo chamoyo chonse chimavutika. Ngati munthu sangathe kudya ndi kudya maswiti ambiri, kudalira chakudya kumapangika, komwe kumapangitsa kunenepa kwambiri, matenda a kapamba, mtima.

Atalandira matenda angapo, munthu amafika poti nthawi yakwana yoti asinthe kadyedwe kake. Ndipo kuti amuthandize kumabwera zakudya zochepa zama calorie, zomwe zimapangitsa kuti azitha kudya zakudya zamagetsi, monga shuga.

M'malo mwa shuga, akatswiri azakudya amalimbikitsa kudya m'malo mwake - Tsukli, Sureli, Sucrezit ndi ena.

Kudzisankhira lokoma pacakudya, muyenera kudziwa kuti zotsekemera zonse zimagawidwa zachilengedwe komanso zopanga, zopangidwa, motsatana, kuchokera ku zinthu zachilengedwe kapena mankhwala ena.

Komanso, ali ndi mphamvu zosiyana.

Kuphatikiza apo, mutha kugula zinthu ngati izi m'masitolo ogulitsa kapena m'madipatimenti azakudya m'masitolo akuluakulu, mumakonda zida zapamwamba.

Zotsekemera zachilengedwe

Mitundu yamagulu achilengedwe omwe ali ndi shuga ndi monga:

Fructose ndi shuga wachilengedwe komanso wokoma kwambiri, yemwe amapitilira shuga wa nthawi zonse pafupifupi nthawi 1.5. Pezani zamasamba ndi zipatso. Ubwino wake ndi kusapezeka kwa mbiri yosasangalatsa. Chifukwa chake, fructose angagwiritsidwe ntchito kuphika. Zakudya za tsiku ndi tsiku ndi 40-50 g. Zimakhala ndi mphamvu yama 370 kcal / 100 g. Kugwiritsa ntchito zinthu zambiri kumakhudza kulemera kwa thupi.
Sorbitol imatengedwa kuchokera ku zipatso - maapulo, ma apricots ndi ena. Ili ndi chinthu chokoma cha 1, chomwe chimawonetsa kuti kutsekemera kwa sorbitol ndi 2 nthawi yochepa kuposa shuga wokhazikika. Zopatsa mphamvu za calorie - 240 kcal / 100 g .Kukwera kwa zakudya zolimbikitsidwa tsiku lililonse (osapitirira 30 g), kumatha kuyambitsa zovuta.
Erythritol ndi shuga vwende. Pafupifupi mulibe mphamvu yokhala ndi kutsekemera pafupifupi 0.7. Chimakoma chabwino ndipo chimafanana ndi shuga wokhazikika.
Stevioside ndichinsinsi chokoma cha chilengedwe. Wochokera kwa Stevia Rebaudiana, kapena Stevia. Dziko lakwawo la stevia ndi South America. Koma tsopano yadzalidwa kumadera akumwera kwa Russia ndipo akukonzekera zomwe zikugulitsidwa m'masitolo ogulitsa zakudya komanso m'masitolo ogulitsa zakudya. Ma sweeteners a Stevia akukhala otchuka kwambiri padziko lonse lapansi chifukwa cha katundu wawo. Chitsamba cha stevia chimakhala ndi kutsekemera kwachilendo - chochulukirapo koposa 10 kuposa shuga wokhazikika, ndikupanga omwe amachokera kwa icho - nthawi 100 kapena kuposerapo. Udzu komanso zotulutsa zonse zilibe zinthu zopatsa mphamvu ndipo ndizovulaza kwathunthu komanso sizipweteka. Osakhudza kagayidwe kakang'ono ka magazi. Amasunga mano, okhala ndi zotsutsana. Zakudya zilizonse ndi stevia ndizogwirizana. Kupatula apo, kukhala chopanda zopatsa mphamvu, kukhala ndi zinthu zambiri zomwe zimapangitsa thupi kupangika mu thupi, stevia ndichinthu chofunikira kwambiri kwa anthu onenepa kwambiri. Chokhacho chingabweretse kukoma kwapadera. Kuti musinthe, erythritis imatha kuwonjezeredwa pokonzekera ndi stevia.

Kukana kugwiritsa ntchito shuga nthawi zonse ndikusinthanitsa ndi zotsekemera, tisaiwale kuti zopangidwazi zitha kukhala ndizowonjezera zina, zomwe zingachepezetsefufufufufufufufufuzeni pamoyo wathu pakudya. Werengani malembawo mosamala. Zakudya ziyenera kubweretsa zabwino zokha, osati kuvulaza.

Zokoma Zopangira

Zoyimira m'malo zosakaniza ndi:

Saccharin - wokoma woyamba kupanga, yemwe anayamba kugwiritsidwa ntchito koyambirira kwa Nkhondo Yoyamba Yapadziko Lonse. Ma 450 amakoma kuposa shuga, mulibe zopatsa mphamvu. Kukoma kumawawa. Amakhulupirira kuti impso zimavutika chifukwa cha kumwa kwake pamlingo wovomerezeka (5 mg / kg thupi).
Odziwika pakati pa shuga ndi Acesulfame (E950), kapena Wokoma. Ubwino wakudya ndikuti izi zimatheka ndizochepa mphamvu ndipo zimachotsedweratu ndi thupi popanda kusintha. Mutha kuphika powonjezera pazakudya. Palinso chidziwitso choyipa chokhudza mphamvu ya Acesulfame m'thupi. Chifukwa chake, mu 70s, madokotala ku United States adazindikira kuti mankhwalawa ndi poizoni omwe angathandizire kukula kwa zotupa zoyipa.
Wokoma wamakono komanso wotchuka ndi aspartame (E951). M'magawo ogulitsa amagulitsidwa ngati okoma, otsekemera, othandizira, nati. Chifukwa cha kusakhazikika kwa mankhwala, aspartame singatenthe kupitirira madigiri 30 - kuwonongeka kwa chinthucho mu phenolalanine methanol, womwe ndi carcinogen, kumachitika.
Cyclamate (E952) - zotsekemera ndimakoma koposa 30 kuposa shuga, mulibe zopatsa mphamvu. Chomwe chimagwiritsidwa ntchito patsiku ndi 11 mg / kg pa thupi.

Kusankhidwa kwa mankhwala kumachitika bwino mothandizidwa ndi katswiri wazamankhwala othandizira kuti musavulaze thupi lanu. Malangizo: musapitirire kuchuluka kwa momwe mumagwiritsira ntchito, zomwe zikusonyezedwa pazomwe zikugwirizana.

Mitundu yama mmalo a shuga

Zokometsera zazikulu zimagawidwa m'mitundu iwiri, ndipo dzina lawo ndilo lomwe limatsimikizira njira yopangira:

Zopangira kapena zokumba - zolowa m'malo mwa shuga, chifukwa cha njira zamapangidwe amakanidwe,
Zachilengedwe - shuga mmalo, zomwe zimachokera ku zinthu zachilengedwe.

Ma Substitutes a Synthetic - Zabwino ndi Zabwino

Zotsekemera zotchuka zimaphatikizapo zinthu monga: saccharin, aspartame, sucrasite, cyclamate. Chokopa cha cholowa mmalo chosinthika ndichoti alibe kalori ndipo ena a iwo amakhala abwino kwambiri kuposa shuga.

Komabe, zikagwiritsidwa ntchito, thupi limakumana ndi chidwi chambiri, chifukwa chake, zimalemera.

Saccharin mazana ambiri okoma kuposa shuga ndi calorie otsika, kotero, kumwa kwake kumakhala kochepa - chifukwa, kuwonda kumachoka ndi mafuta. Komabe, imakhala ndi zinthu zomwe zimayambitsa matenda osiyanasiyana.
Aspartame - chowonjezera mu confectionery ndi zakumwa zotsekemera - E951. Mulingo woyenera wa magalamu atatu patsiku. Ndi mankhwala osokoneza bongo, thupi limapanga maselo amafuta. Anthu omwe akuvutika ndi amino acid metabolism ali otsutsana kwambiri.
Sucrazite ili ndi zopatsa mphamvu zochepa. Mlingo wotetezeka patsiku ndi 0,6 magalamu. Muli zinthu zapoizoni zomwe sizili bwino kwaumoyo.
Chizungu Imakhala ndi kakomedwe kosangalatsa, kochepa kalori ndipo sikisungunuka m'madzi. Mlingo wotetezeka patsiku ndi 0,8 magalamu. Amodzi mu amayi apakati ndi kuyamwitsa, komanso kwa iwo omwe ali ndi vuto la impso.

Zolocha zopanga shuga ndizoletsedwa m'maiko ambiri, koma m'dziko lathu, chifukwa cha zochepa zama calorie ndi mtengo wotsika, ndizotchuka kwambiri.

Zilime zotsekemera sizili zoyenera kudya kwa Ducan

xylitol (ndi caloric, ngakhale imafulumira metabolism),
fructose (zopatsa mphamvu),
desrazite (imagwiritsidwa ntchito pazakudya chifukwa chamafuta ochepa, koma owopsa),
sorbitol (kalori wamphamvu),
saccharin (otsika-calorie, koma owopsa zotsekemera, waletsedwa kale m'maiko angapo),
Isomalt (kwambiri-calorie).