Zopatsa mphamvu za tiyi wakuda wokhala ndi shuga komanso wopanda shuga: gome

Kwa iwo omwe amakhala ndi moyo wathanzi ndikuwunikira, kuchuluka kwa zopatsa mphamvu ndizofunikira kwambiri. Kuchuluka kwa zopatsa mphamvu mu zinthu zambiri kumatha kupezeka m'matumba kapena matebulo apadera, koma zinthu ndizosiyana ndi zakumwa. Zakumwa zotchuka kwambiri padziko lonse lapansi ndi tiyi, koma ndi anthu ochepa omwe amadziwa zomwe zili ndi zopatsa mphamvu, yesetsani kuzindikira.

Mu tiyi wakuda

Anthu ambiri amakonda kumwa tiyi wakuda m'mawa, zimathandiza kudzuka, chifukwa zimakhala ndi tiyi khofi ndipo anthu ambiri amadziwa za izi. 100 ml ya chakumwa ichi chili ndi ma 4-5 calories, motero, kumwa chikho cham'mawa thupi lanu limalandira pafupifupi 10 calories. Ngati simungathe kulingalira za moyo wanu popanda tiyi, simuyenera kuda nkhawa ndikumwa izi momwe mungafunire, sizikhudza chithunzi chanu.

Mu tiyi wobiriwira

Anthu ena amakonda kumwa tiyi wobiriwira, chifukwa amauona kuti ndi wopindulitsa kwambiri. Funso lokhudza phindu la zakumwa izi lidayambanso kudzutsa othandizira, omwe adawona kuti odwala awo amachepetsa thupi mothandizidwa ndi chakumwa ichi. Ndikofunikanso kudziwa zopatsa mphamvu za tiyi wobiriwira popanga mapulogalamu owonda.

Mu tiyi wobiriwira wamasamba popanda kuwonjezera uchi, zina zowonjezera zipatso, ndipo makamaka shuga, mulinso mtengo wochepa wa zopatsa thanzi - 1-4 zopatsa mphamvu. Ndikofunika kulabadira kuti awa si ma kilocalories, i.e. chikho chimodzi cha tiyi wobiriwira, 0,005 kcal okha. Chifukwa chake, mutha kumwa makapu atatu a tiyi tsiku lililonse osavulaza chiwerengerocho, ndipo m'malo mwake, ndi icho mutha kutaya mapaundi owonjezera. Tiyi yobiriwira ndiyotchuka muzinthu zake kuti apange metabolism.

Mitundu ina ya tiyi

Masiku ano, padziko lonse lapansi pali mitundu ya tiyi yoposa 1,500. Zosiyanasiyana zakumwa izi zimatengera momwe mungagwiritsire ntchito masamba osonkhanitsidwa, kuwonjezera pa odziwika bwino achikuda ndi obiriwira, palinso mitundu yotere:

• tiyi yoyera - yopanda chofufumitsa,
• wofiyira, wachikasu ndi wamtondo - wopindika,
• mankhwala azitsamba, zipatso, zamaluwa (hibiscus), zokometsedwa - mitundu yapadera.

Munthu aliyense amasankha mtundu womwe umamusangalatsa komanso wofanana ndi zomwe amakonda. Zopatsa mphamvu za calorie tiyi, makamaka, sizitengera njira yochitira zinthu, pomwe pali kusiyana pakati pa mitundu:

• zoyera - zopatsa mphamvu 3-4
• chikasu - 2,
• hibiscus - 1-2,
• mankhwala azitsamba (malinga ndi mawonekedwe) - 2-10,
• zipatso - 2-10.

Mumitundu iyi, phindu lazopeza muzakudya sizimakhala zokwanira ngati mumagwiritsa ntchito zakumwa izi m'njira yabwino, popanda zowonjezera. Kuchuluka kwa zopatsa mphamvu zomwe zimapsa zimatenthedwa mosavuta ndi zochitika zolimbitsa thupi tsiku ndi tsiku.

Tiyi yakuda ndi shuga

Ndikofunika kutchera khutu ku calorie ya tiyi kwa iwo omwe amakonda kuwonjezera shuga zingapo kwa iwo. Chifukwa chake, 1 tsp. shuga = 30 kcal. Powonjezera supuni ziwiri za zotsekemera ku 200 ml ya zakumwa zanu zomwe mumakonda zimapangitsa kuti ikhale yolemera - calorie - 70 kcal. Chifukwa chake, kumwa tsiku lililonse makapu atatu a tiyi wakuda kumawonjezera kupitirira 200 kcal ku zakudya za tsiku ndi tsiku, zomwe zitha kufanana ndi chakudya chokwanira. Izi ndizofunikira kuziganizira kwa iwo omwe amatsata chakudya chamagulu.

Tiyi yobiriwira ndi shuga

Asayansi akutsimikizira kuti chakumwa ichi ndichothandiza kwambiri kwa thupi. Mu tiyi wamasamba wopanda zowonjezera mpaka ma calorie anayi, mumagome ena mutha kupeza zomwe zili ndi kalori ya zero. Koma phindu lazakumwa za zakumwa izi zimakulirakulira kwambiri shuga atamuwonjezera mpaka 30 kcal. Kuphatikiza apo, zimadziwika kuti kuchokera pakuphatikiza shuga granated, kukoma kwa zakumwa kumachepetsedwa kwambiri.

Mitundu ina ya tiyi ndi shuga

Monga zinawonekera, tiyi palokha imakhala ndi zopatsa mphamvu zochepa, koma imachulukirachulukira pamene 1pp imawonjezeredwa kapu ya zakumwa zotentha. shuga. Ndipo pali okonda maswiti omwe amatha kuwonjezera 3 kapena 4 tsp ku kapu ya tiyi shuga.

Ndiye, ndi chiyani chama calorie chikho cha tiyi ndi 1 tsp. shuga?

• tiyi yoyera - 45 kcal,
• chikasu - 40,
• Hibiscus - 36-39,
• mankhwala azitsamba (malinga ndi mawonekedwe) - 39-55,
• zipatso - 39-55.

Mitundu yama tiyi

Tiyi ndi chakumwa chomwe chimapangidwa ndikupanga kapena kuphwanya masamba a tiyi omwe kale anali kukonzedwa mwapadera. Tiyi amatchedwanso zouma ndikukonzekera kudya masamba a mtengo. Kutengera mtundu wa makonzedwe agawidwa m'mitundu:

1. choyera - chokonzedwa ndi masamba kapena masamba osapsa,
2. chikasu ndi imodzi mwaphokoso kwambiri, amapezeka ndi kufinya ndi kuyanika masamba a tiyi,
3. Masamba ofiira - amasamba m'masiku atatu,
4. zobiriwira - zinthu sizipereka gawo la makutidwe a okosijeni, koma kungoyanika, kapena kuchuluka kochulukirapo kwa oxidation,
5. wakuda - masamba amaphatikizidwa kwa masabata 2-4,
6. puer - chisakanizo cha masamba ndi masamba akale, njira zophikira ndizosiyana.

Kusiyanako kuli mumtundu wa kumasulidwa, komanso palinso kusiyana pazophatikizira zama calorie. Angati zopatsa mphamvu mu tiyi wopanda shuga wamitundu yosiyanasiyana yotulutsira chiwonetsero cha tebulo la tiyi ndi shuga:

• mmatumba - zopatsa mphamvu zopatsa mphamvu 100 magalamu - 90 kcal,
• lotayirira - 130 kcal,
• pepala losindikizidwa - 151 kcal,
• sungunuka - 100 kcal,
• granular - 120 kcal / 100 g,
• kapisozi - 125 kcal.

Zopatsa mphamvu za tiyi wamtundu uliwonse sizili zosiyana kwenikweni, komabe. Izi ndizofunikira kwambiri kutaya anthu olemera komanso othamanga omwe amawerengera zopatsa mphamvu pazinthu zilizonse. Tiyeni tiwone mwatsatanetsatane kuchuluka kwa zopatsa mphamvu mu tiyi wobiriwira, wakuda, wofiira ndi mitundu ina.

Angati zopatsa mphamvu mu kapu ya tiyi ndi zina zowonjezera

Zakudya zowonjezera zomwe aliyense wa ife amagwiritsidwa ntchito kuwonjezera zomwe zingapangitse tiyi.

Mwambo wakumwa tiyi ndi mkaka unabwera kwa ife kuchokera ku England, masiku ano anthu ambiri amawonjezera mkaka pang'ono ku chakumwa chawo chomwe amakonda. Ngakhale kuti chakumwa choterocho chimakhala chathanzi kwambiri komanso chosavuta kugaya, kuchuluka kwake kwa caloric kumawonjezeka kwambiri. Chifukwa chake, 100 ml ya mkaka, kutengera mafuta%, ndi 35 mpaka 70 kcal. Mu supuni ya mkaka, mpaka 10 kcal. Ndi mawerengero osavuta a masamu, mutha kuwerengera pawokha zokhala ndi zakumwa za calorie zomwe mumamwa.

Aliyense amadziwa kuti uchi ndi chinthu chachilengedwe chomwe chimathandiza kwambiri anthu. Koma ochepa ndi omwe amadziwa momwe caloric imakhalira.

Chifukwa chake, mu 100 g uchi umatha kukhala ndi 1200 kcal, motero, supuni ya 60 kcal. Mphamvu yamafuta amtunduwu zimadalira kuchuluka kwa glucose ku fructose, ndipo imatha kukhala yosiyanasiyana kutengera mitundu.

Nthawi yomweyo, phindu lake limaposa zovuta zonse zakukula, chifukwa uchi umayenda bwino mthupi.

Gome la calorie

Monga mukuwonera patebulopo, ma infusions onse ndi otetezeka ndipo sangapweteke chithunzi chanu, koma tiyi wokhala ndi zowonjezera zokoma (wokhala ndi mkaka, ndimu, shuga) amakhala ndi zopatsa mphamvu zochuluka kwambiri ndipo amafunika kuwunika mosamalitsa.

Kalori ya shuga, zovuta ndi zabwino

Ndi anthu ochepa omwe amapeza mphamvu kukana shuga kapena zinthu zokhala nazo. Zakudya zotere zimasangalatsa munthu, zimasintha mikhalidwe. Maswiti amodzi ndi okwanira kuti asinthe tsiku kukhala lodzaza ndi lowala kukhala lowala komanso lowala. Chomwechonso kusokoneza bongo. Ndikofunikira kudziwa kuti chogulitsachi chimakhala ndi zopatsa mphamvu zambiri.

Chifukwa chake, supuni imodzi ya shuga imakhala ndi kilocalories makumi awiri. Poyamba, ziwonetserozi sizikuwoneka ngati zazikulu, koma ngati mungaganizire kuchuluka kwa zosakaniza ndi maswiti amodzi omwe amamwetsa tsiku lililonse ndi kapu ya tiyi, zimapezeka kuti zomwe zili ndi kalori zizikhala zofanana ndi chakudya chonse (pafupifupi 400 kcal). Sizokayikitsa kuti pakhala pali ena omwe akufuna kukana chakudya chamadzulo omwe amabweretse zopatsa mphamvu zambiri.

Shuga ndi zotsekera (maswiti osiyanasiyana) zimasokoneza ziwalo ndi machitidwe a thupi.

Zakudya za calorie za shuga ndi 399 kcal pa 100 g yazinthu. Ma calorie omwe ali ndi shuga osiyanasiyana:

• mu kapu yokhala ndi 250 ml muli shuga 200 (798 kcal),
• mu kapu yokhala ndi 200 ml - 160 g (638.4 kcal),
• supuni yokhala ndi slide (kuphatikiza mafuta amadzimadzi) - 25 g (99.8 kcal),
• mu supuni ya tiyi yokhala ndi slide (kupatula zakumwa) - 8 g (31.9 kcal).

Tiyi wokhala ndi mandimu

Aliyense amene amakonda vitamini C ndi mandimu. Nthawi zambiri timawonjezera tiyi kuti amwe akumwa a zipatso ndi zipatso zake pang'ono. Anthu ambiri amakonda kudya ndimu ndi shuga ndikumwa ndi chakumwa chowotcha, zothandiza kwambiri chitani nthawi yozizira kapena chimfine. Koma chilichonse chatsopano chomwe chikuwonjezedwa ku zakumwa chidzakulitsa zipatso zake. Tiyeni tiwone kuchuluka kwa kcal mu tiyi wopanda ndimu popanda shuga kumachuluka.

100 magalamu a mandimu ali ndi pafupifupi 34 kilocalories, zomwe zikutanthauza kuti kagawo ka ndimu kakang'ono mu zakumwa zonunkhira ichulukitsa zipatso zake zopatsa mphamvu 3-4 kcal. Pamodzi ndi zopatsa mphamvu, phindu la chakumwa chotentha lidzakulirakulira.

Ndi shuga kapena uchi

Sikuti aliyense akhoza kumwa tiyi wobiriwira wopanda shuga - ali ndi kuwawa kwawoko ndi astringency, chifukwa chake amalawa ndi mandimu, shuga kapena uchi.

Kuti thupi lathu lizigwira ntchito, amafunika shuga. Ndi chakudya chofunikira kugaya chakudya chomwe chimasintha magazi, imayendetsa ubongo, kukumbukira, kuganiza. Koma simuyenera kuchita nawo izi, zimakhala ndi matenda ashuga, kunenepa kwambiri, mavuto amthupi ndi matenda ena ambiri.

Supuni 1 ya shuga imakhala ndi 32 kcal, zomwe zikutanthauza kuti mukayika shuga mu kapu ndi chakumwa chilichonse, mutha kuyerekezera kuchuluka kwa zopatsa mphamvu.

Timawerengera kuchuluka kwa zopatsa mphamvu pa chikho chimodzi cha zakumwa zotentha zokhala ndi 300 ml:

1. chakumwa chabwino popanda zowonjezera - 3-5 kcal,
2. ndi supuni imodzi ya shuga - 35-37kcal,
3. ndi supuni 1 - 75-77 kcal.

Mutha kusintha shuga ndi uchi, umakhala wathanzi kwambiri, koma mphamvu yake pamwambapa. Chifukwa chake, mu magalamu 100 a uchi uli ndi 320-400 kcal, kuchuluka kumawonjezeka kuchokera pamitundu yosiyanasiyana komanso zakale za zotsekemera.

• Supuni 1 ya uchi uli ndi 90 mpaka 120 kcal.
• Supuni imodzi imakhala ndi ma calories 35.

Maso okoma amakonda kusangalala ndi kupanikizana kapena maswiti ndi chakumwa chowotcha. Malinga ndi kuchokera ku zipatso ndi zipatso zosiyanasiyana, komwe chokometsera chimakonzedwa, mutha kuwerengera za mtengo wake, koma kwenikweni chimakhala pakati pa 25-42 kcal pa supuni imodzi.

Chakumwa chachikhalidwe ku England ndi tiyi wakuda wokhala ndi mkaka. Mthunzi wa chakumwa ukhoza kudziwa mtundu wa kukonzanso ndi masamba amitundu.

Mkaka umapangitsa chakumwa kukhala chosakoma, koma chimawonjezera mphamvu zake.

1. Mu mkaka wokhala ndi mafuta okwanira 3.2% ndi voliyumu ya 100 ml muli - 60 kcal.
2. Mu supuni 1 - 11.
3. Muchipinda cha tiyi - 4.

Phindu la infusions wazitsamba lakhala likuwoneka kwa nthawi yayitali. Zothandiza Imwani pakumwa, garlect ndi decoctions a chamomile kapena sage. Kuphatikiza apo, chakumwa chomwe mumakonda chili ndi zinthu zingapo zothandiza:

• kumalimbitsa chitetezo chathupi
• imakulitsa kupsinjika ndikuwongolera ma spasms a mtima,
• Kusintha kwamwazi ndi ntchito zamtima,
• Kuchepetsa nkhawa, kulimbitsa mitsempha,
• kuthana ndi kusowa tulo.

Ubwino wa shuga

Izi sizikhala ndi mavitamini ndi zakudya zina zophatikiza ndi zakudya, koma zimapatsa mphamvu thupi, zimatenga gawo mwachindunji mu ubongo, zimasintha machitidwe chifukwa cha kupezeka kwa chakudya chamagetsi. Chifukwa chokhala ndi zopatsa mphamvu zambiri, shuga amapirira bwino ndi njala.

Glucose ndiye magetsi opatsa thupi, ndikofunikira kuti chiwindi chikhale chathanzi, chimakhudzidwa ndi kulowerera kwa poizoni.

Ichi ndichifukwa chake imagwiritsidwa ntchito ngati jekeseni wa poyizoni wosiyanasiyana ndi matenda ena. Pankhaniyi, zopatsa mphamvu za shuga sizikhala ndi vuto, chifukwa ndiye gwero la shuga wofunikira.

Nthawi zambiri mumatha kumva mu malingaliro a madokotala kwa iwo omwe akufuna kuti achepetse thupi, kuti muyenera kuchepetsa kugwiritsa ntchito shuga ndi zinthu zake. Kukana shuga pakudya chifukwa cha kuchuluka kwa zopatsa mphamvu zake, osati zokhazo. Kudya zakudya zambiri, kuphatikizapo shuga, kumapangitsanso kunenepa kwambiri. Chakudya chokoma chimakhudzanso enamel ya mano ndikupangitsa dzino kuwola.

Zomakoma

Shuga chifukwa chokhala ndi zopatsa mphamvu zambiri zopatsa mphamvu kumabweretsa kuwonjezeka kwa kuchuluka kwa shuga m'magazi. Nthawi zambiri, kapamba alibe nthawi yopangira insulin chifukwa chogwiritsa ntchito sucrose yambiri.

Zikatero, ndizoletsedwa kudya shuga kuti pasadzikundike mafuta opatsa mphamvu m'thupi. Kuletsedwa kwamphamvu kumakhazikitsidwa pamaswiti ndi makokedwe omwe aliyense amakonda ndipo munthu amayenera kugula zotsekemera m'masamba kwa odwala matenda ashuga.

Chomwe chimatithandizira ndikuti alibe msuzi umodzi wa shuga, womwe zopatsa mphamvu zake zimakhala zowopsa mthupi. Nthawi yomweyo, thupi limatha kugwiranso ntchito mopweteka chifukwa chosowa chinthu chomwe mumakonda, komabe, kudalira shuga kumatha kugonjetsedwa, ngakhale ndizovuta.

Izi zimachitika chifukwa cha kupezeka kwa masamba omwe samatenga shuga m'malo mwake ngati shuga yokhazikika, komabe, ngati ndiwotsekemera mwachilengedwe, ndiye kuti ndikumveka koyenera.

Kuletsa kugwiritsa ntchito shuga kuyenera kukhala pang'onopang'ono. Kwa iwo omwe akufuna kuchepa thupi ndikugawana ndi masentimita owonjezera, ndikulimbikitsidwa kuti ayambe kupereka shuga mu tiyi, popeza mmalo mwake ma calorie ake amakhala apamwamba kwambiri kuposa chizolowezi chovomerezeka. Poyamba zimatha kukhala zowawa komanso zovuta, koma pang'onopang'ono kulawa masamba kudzasiya kumva kuperewera kwa shuga.

Kodi shuga ali ndi zopatsa mphamvu zingati?

Omwe amayang'anitsitsa kulemera kwa thupi ndi zakudya zama kalori amadziwa bwino kuti shuga ndi zovulaza mukamadya, komanso zakudya zomwe zimachulukitsa shuga ziyenera kusayikidwa chakudyacho.

Koma ndi anthu ochepa omwe amaganiza za kuchuluka kwa zopatsa mphamvu mu supuni imodzi ya shuga. Patsikuli, anthu ena amamwa makapu asanu a tiyi kapena khofi (kupatula maswiti ena angapo), ndipo nawo, thupi limatulutsa osati mahomoni achisangalalo okha, komanso kuchuluka kwa ma kilocalories.

Supuni iliyonse ya shuga imakhala ndi 4 g yamafuta ndi 15 kcal. Izi zikutanthauza kuti mu kapu ya tiyi muli pafupifupi ma kilogalamu 35, ndiye kuti, thupi limalandira pafupifupi kcal 150 patsiku ndi tiyi wokoma.

Ndipo ngati mukukumbukira kuti munthu aliyense amadya maswiti awiri patsiku, amagwiritsanso ntchito makeke, masikono ndi maswiti ena, ndiye kuti chiwerengerochi chidzachulukitsidwa kangapo. Musanawonjezere shuga kwa tiyi, muyenera kukumbukira za zopatsa mphamvu ndi zovulaza pamwambowo.

Shuga woyengedwa amadziwika kuti ali ndi zopatsa mphamvu pang'ono. Chotaphatikizidwa choterechi chimakhala ndi zopatsa mphamvu pafupifupi 10 kcal.

Kuchuluka kwa shuga pamene mukuyesera kuti muchepetse kunenepa

1. Ngati munthu awerengera zopatsa mphamvu komanso kuda nkhawa kuti ndi wonenepa kwambiri, ndiye kuti ayenera kudziwa kuchuluka kwa zopatsa mphamvu zofunika kuzilowetsa m'thupi tsiku lililonse. 130 g ya chakudya chokwanira chokwanira kukhala ndi mphamvu yachilengedwe.
2. Ndikofunika kukumbukira kuti kugwiritsa ntchito maswiti sikuletsedwa mwamphamvu chifukwa cha shuga wambiri wopatsa mphamvu.
3. Pazakudya zopatsa thanzi, muyenera kukumbukira za chikhalidwe chake malinga ndi jenda:
4. Azimayi amatha kumwa 25 g shuga patsiku (makilogalamu 100). Ngati ndalamazi ikuwonetsedwa m'mapuni, ndiye kuti sichikhala chopanda supuni 6 za shuga patsiku,
5. popeza amuna amakhala ndi mphamvu zambiri zamagetsi, amatha kudya shuga wowirikiza 1.5, ndiye kuti, amatha kudya 37,5 g (150 kcal) patsiku. M'mabakoni, awa saposa asanu ndi anayi.
6. Popeza shuga amakhala ndi chakudya chochepa, zopatsa mphamvu zomwe zimakhala mmatimu siziyenera kupitilira kuchuluka kwa 130 g mthupi la munthu. Kupanda kutero, onse amuna ndi akazi amayamba kukhala onenepa.

Chifukwa cha kuchuluka kwambiri kwa zopatsa mphamvu za shuga, akatswiri azakudya amawalangiza kuti asamagwiritse ntchito molakwika. Kuti mukhale ndi thanzi komanso mawonekedwe okongola, ndibwino kugwiritsa ntchito zotsekemera.

Mwina kusinthaku kungapangitse kukoma kwina, koma chiwonetserocho chidzakondweretsa munthu kwa zaka zambiri. Ngati mulibe kutsimikiza kokana chokoleti, ndibwino kuti mudye musanadye chakudya chamadzulo, popeza zovuta zamaswiti zimaphwanyidwa m'thupi kwa maola angapo.

Kodi mumapezeka shuga angati?

Mutu wazakudya zopatsa mphamvu za shuga siziri zomveka bwino ayi. Ngakhale kuti galamu imodzi yamtundu uliwonse wa shuga (shuga yotsika mtengo kwambiri komanso shuga ya coconut) imakhala ndi pafupifupi 4 kcal, thupi la munthu limagwiritsa ntchito zopatsa mphamvu izi mosiyanasiyana. Pamapeto pake, supuni ya tiyi wa uchi kapena shuga wa kokonati siyofanana ndi kiyibodi ya tebulo loyera.

M'malo mwake, ndikofunikira kuti pasakhale shuga wambiri, koma thupi lingagwiritse ntchito mafuta awa bwanji. Mwachitsanzo, zopatsa mphamvu zamafuta a shuga a fructose amapita kumsika wamafuta mwachangu kwambiri kuposa zopatsa mphamvu za shuga za nzimbe - ndipo mtundu uliwonse (zoyera kapena zofiirira) kapena kukoma sizinachite chilichonse.

Ma calories a shuga mu supuni

Ngati mumazolowera kumwa tiyi kapena khofi ndi shuga, kumbukirani kuti supuni ya tiyi ya shuga yopanda kanthu imakhala ndi 20 kcal, ndi supuni ya shuga yokhala ndi slide yomwe ili ndi pafupifupi 28 kcal. Tsoka ilo, kuwonjezera zida ziwiri zatsopano za shuga patebulo lanu, simumangowonjezera makilogalamu 60 kuzakudya zanu zatsiku ndi tsiku - mumasinthiratu kagayidwe kanu.

Kamodzi m'mimba, shuga amasungunuka m'madzimadzi amatengedwa mwachangu ndikulowa m'magazi mu mawonekedwe a glucose. Thupi limamvetsetsa kuti gwero lamphamvu lakuwonekera mwachangu ndipo likusintha kugwiritsa ntchito, kuletsa njira iliyonse yamafuta oyaka. Komabe, zopatsa mphamvu za shuga zikatha, "kuthyoka" kumayamba, ndikukukakamizani kuti mumwe tiyi mobwerezabwereza.

Kodi ndi shuga uti wabwino kwambiri?

Ngakhale kuti mitundu yonse ya shuga imakhala ndi kalori yofanana, mndandanda wawo wa glycemic ndi wosiyana kwambiri. M'malo mwake, shuga yoyera yoyera imatengedwa ndi thupi pafupifupi kawiri mofulumira kuposa shuga wa cocon brown, ndikupangitsa kufalikira kwamphamvu m'magazi a glucose, kenako kutsika pamlingo uwu. Chifukwa chachikulu chagona pokonzekera.

M'mawu osavuta, uchi wa njuchi, coconut ndi nzimbe zimatha kuwonedwa ngati zinthu zachilengedwe, chifukwa zimagwiritsidwa ntchito popanga mawotchi - mosiyana ndi shuga woyenga amene amapezeka ku beets la shuga. Pomwe amapangira, michere yama michere yambiri imafunikira, kuphatikizapo kuyatsa ndi kuwononga magazi.

Mitundu ya shuga: Glycemic Index

Kodi shuga woyengetsa ndi chiyani?

Shuga wowerengeka wazakudya ndi mankhwala omwe amapangidwa ndikukonzedwa moyenera ku zodetsa zilizonse (kuphatikiza kufunikira kwa mchere ndi mavitamini). Mtundu woyera wa shuga wotere umatheka ndi kuyera - poyambirira shuga yachilengedwe iliyonse imakhala ndi chikaso chakuda kapena mtundu wakuda. Ma kapangidwe ka shuga nawonso nthawi zambiri amapezeka mwakapangidwa.

Nthawi zambiri, komwe zimapangidwa kuti pakhale shuga woyengeka ndiye kuti ma Beets a shuga otsika mtengo kapena zotsalira za nzimbe sizoyenera kupanga shuga a nzimbe. Ndikofunikanso kudziwa kuti makampani ogulitsa sagwiritsa ntchito shuga wowayeretsa popanga maswiti, mchere ndi zakumwa zoziziritsa kukhosi, koma chotsika mtengo kwambiri - manyowa a fructose.

Glucose-fructose manyuchi

Glucose-fructose manyuchi ndi mankhwala omwe amagwiritsidwa ntchito ngati mafuta otsika mtengo popanga maswiti am'mafakitore. Ndi zomwe zili ndi calorie yomwe pa gramu, manyuchi amtokoma kangapo kuposa shuga wokhazikika, amasakanikirana mosavuta ndi kapangidwe kazinthuzo ndikufotokozera momwe alumikizidwe. Zinthu zopangira manyowa a fructose ndi chimanga.

Kuvulaza kwa glucose-fructose manyuchi chifukwa chokhala ndi thanzi kumakhala kuti kumakhala kwamphamvu kuposa shuga lachilengedwe, kumakhudza ubongo wa munthu, ngati kuti kumapangitsa munthu kukhala wokoma kwambiri. Zimachulukitsa kwambiri kuchuluka kwa glucose m'magazi, kumapangitsa kuti insulin ipangidwe kwambiri, ndipo kugwiritsa ntchito pafupipafupi, kumayambitsa matenda a shuga.

Kodi shuga wa bulauni ndi wabwino kwa inu?

Tiyenera kumvetsetsa kuti gawo limaseweredwa osati kokha ndi mtundu komanso shuga wa mtundu wina wa shuga, koma ngati zomwe zinali zoyambirira zidachitidwa ndi mankhwala. Makampani amakono azakudya amatha kuwonjezera mtundu wakuda ndi fungo labwino pakupanga shuga wambiri wotsika mtengo wa shuga kapena zotsalira za nzimbe - izi ndi nkhani chabe zotsatsa.

Kumbali ina, shuga wa coconut wachilengedwe, yemwe ali ndi index yotsika ya glycemic, amatha kuphatikizidwa ndi njira zofatsa - chifukwa chake, imawoneka ngati shuga woyengedwa nthawi zonse ndipo imakhala ndi zopatsa mphamvu zofanana ndi supuni, pomwe nthawi imodzimodzi imasiyana pamachitidwe ake ogwiritsira ntchito metabolism munthu wapadera.

Kodi zotsekemera zimakhala zovulaza?

Pomaliza, tazindikira kuti shuga amapangitsa kuti azidalira kwambiri pamlingo wamahomoni monga momwe mulili ndi kukoma. M'malo mwake, munthu amayamba kudya shuga wokoma ndipo amangoyang'ana kukoma kumeneku. Komabe, magwero amtundu uliwonse wachilengedwe wotsekemera amakhala mumtundu wina kapena wamafuta othamanga omwe amakhala ndi calorie yambiri, zomwe zimapangitsa kuti munthu akhale ndi kulemera kwakukulu komanso kuwonjezeka kwa mafuta ochulukirapo m'thupi.

Ma sweeteners sangakhale ndi zopatsa mphamvu, koma amachirikiza chikhumbochi, nthawi zina ngakhale kuchikulitsa. Kuli kolondola kugwiritsa ntchito zotsekemera ngati gawo kwakanthawi komanso ngati chida chokana shuga, koma osati ngati chinthu chamatsenga chomwe chimakupatsani mwayi wokudya Mlingo waukulu wa china chokoma, koma wopanda zopatsa mphamvu. Mapeto ake, kubera thupi lako kumatha kukhala kodula.

Ngakhale zili ndi zopatsa mphamvu zofanana zamagulu a shuga, momwe amagwirira ntchito pa thupi ndiosiyana. Zomwe zili mu index ya glycemic komanso kukhalapo kapena kusowa kwa kayendetsedwe kazinthu zomwe zimapangidwa ndi mtundu wina wa shuga panthawi yopanga. Mwambiri, shuga yachilengedwe imakhala yopindulitsa kuposa shuga wopangidwa, ngakhale ndi ma calorie ofanana.

1. Glycemic Index Chart Kuyerekeza kwa 23 Sweeteners, gwero
2. Glycemic Index ya Sweeteners, gwero
3. Shuga ndi Glycemic Index - Ma Sweeteners Osiyanasiyana Poyerekeza, gwero

Kodi ndi makhalori angati ali khofi ndi shuga?

Palibe yankho limodzi ku funso ili ndipo silingakhale. Chilichonse chimasiyanasiyana malinga ndi kuchuluka kwa kapu, kuchuluka kwa zinthu zouma, makamaka zotsekemera, komanso njira yokonzekera. Koma mutha kuwerengera kuchuluka kwa mankhwalawa kutengera kuchuluka kwa shuga ndi mtundu wa shuga, popeza zomwe zimatha kumwa pang'onopang'ono zimadalira shuga. Nthawi yomweyo, timaganiza kuti palibenso zowonjezera zina za khofi.

Ndodo za shuga

Nthawi zambiri amapezeka mu timitengo ta 5 g. Palinso zosankha zamatumba akulu a 10 g, ndi timitengo ting'onoting'ono ta 4 g. Amayika shuga wamba ndi zakudya zopatsa mphamvu 390 kcal pa gramu 100, ndiye:

Zopatsa mphamvu za khofi wachilengedwe ndi shuga

Kofi yampira imakhala ndi zopatsa mphamvu zochepa, nthawi zambiri zosaposa 1-2 pa 100 magalamu. Mu khofi wa arabica pang'ono, popeza m'mitundu yamtunduwu mumapezeka mafuta ochulukirapo ndi mashupi achilengedwe, ocheperako pang'ono ku robusta, koma izi sizofunikira. Tinalemba kale mwatsatanetsatane za zopezeka khofi wopanda shuga.

Mu kapu ya 200-220 ml, zopatsa mphamvu 2-4 zimapezeka. Timawerengera phindu lamphamvu ngati muyika chikho 1 kapena 2 supuni yamchenga, ndi slide komanso opanda. Ngati mumagwiritsa ntchito timitengo kapena zinthu zoyeretsedwa, zitsogoleredwa ndi zisonyezo za 1 kapena 2 spoons zopanda phokoso la magalamu asanu.

Calorie tebulo la khofi ndi shuga

Ndi supuni imodzi ya shuga

Ndi supuni ziwiri za shuga

Zopatsa mphamvu za khofi wa pompopompo ndi shuga

Mtengo wa zakumwa zakumwa za khofi wosungunuka ndizapamwamba kuposa zachilengedwe. Izi ndichifukwa choti 15-25% imatsalira kuchokera kuzinthu zachilengedwe popanga, zina ndizokhazikika, ma emulsifiers, utoto ndi mankhwala ena. Zimachitika kuti ngakhale ufa wosankhidwa kapena chokoleti wawonjezera. Chifukwa chake, supuni ya tiyi ya mafuta osungunuka kapena granules imakhala ndi zopatsa mphamvu zambiri.

Opanga osiyanasiyana amakhala ndi magawo osiyanasiyana a chinthu chotsirizidwa, ndipo mphamvu zamagetsi zosungunuka (kapena gramules) zimatha kuchoka pa 45 mpaka 220 kcal pa gramu 100 zilizonse. Supuni imodzi yokha ya khofi wapompopompo yokhala ndi slide yayikulu kapena 2 pafupifupi popanda slide (10 g) nthawi zambiri imayikidwa pa kapu. Timawerengera mtengo wazakudya zilizonse zakumwa 200 ml kuchokera ku khofi wama calories osiyanasiyana ndi mchenga wosiyanasiyana.

200 ml ndiye muyeso wophika kapu ya pulasitiki kapena chikho chapakatikati.

Ngati simukudziwa khalori yeniyeni ya khofi, werengani kuchokera pa 100 kcal pa 100 g, uku ndi kuchuluka kwa mtengo. Kufunika kwa mphamvu yamafuta granulated amawerengedwa monga pa gramu imodzi 3.9 kcal. Manambala enieni a mtundu winawake komanso chazinthu china chake chitha kuwonedwa pamapaketi, tikambirana kwambiri za mfundo zitatu zodziwika bwino.

Calorie tebulo la khofi pompopompo popanda shuga, ndi supuni 1, ndi supuni ziwiri

Ndi supuni imodzi ya shuga

Ndi supuni ziwiri za shuga

Khofi wopanda calorie wosakhazikika ndi shuga

Kofi wakuda wopanda tiyi wa khofi wopanda zakumwa zosaposa 1 chikho chilichonse, khofi wapapo nthawi yomweyo imatha kukhala ndi zopatsa mphamvu komanso pafupifupi 15 kcal pa chikho chimodzi cha zakumwa zopangidwa ndi magalamu 10 a ufa kapena granules (supuni 1 yokhala ndi slide yayikulu kapena 2 pafupi popanda slide). Chifukwa chake, ngati mumamwa zakumwa zoziziritsa kukhosi zachilengedwe, mutha kuwonjezera 1 calorie kuchokera ku zotsekemera, mosasamala kukula kwa kapu, ndipo ngati mumamwa sungunuka - pafupifupi, mutha kuwonjezera 10 kcal. Zambiri zenizeni zimatha kupakidwa.

Ngakhale kuti pali pafupifupi mphamvu iliyonse mu chakumwa cha decaf chachilengedwe, sikulimbikitsidwa kuti mugwiritse ntchito mopitilira nthawi yopitilira 6 patsiku.

1. Kwenikweni, zopatsa mphamvu za calorie zakumwa zimatengera kuchuluka kwa shuga wowonjezera - 390 kcal pa 100 magalamu amchenga, 400 - shuga woyengeka.
2. Kuti muchite bwino, mutha kutenga supuni ya shuga wonunkhira ndi slide ya 30 kcal.
3. Khofi wokhazikika pakokha umakhala wopatsa mphamvu kuposa zachilengedwe, ndipo chakumwa chikho chokhazikika 200-ml chokhala ndi timitengo / ma cubes / mafuta osakaniza popanda phirilo ndi 50 kcal.
4. Pakati gawo la khofi wachilengedwe

200 ml ndi timitengo tiwiri / ma cubes woyengeka / ma spoons a shuga popanda kutsikira - 40-43 kcal.

Ndi kupanikizana

Anthu ambiri amakonda kuwonjezera jamu kapena mabulosi manyumwa ku tiyi, koma zowonjezera izi zimakhala ndizopamwamba kwambiri, chifukwa zimakhala ndi shuga wambiri. Zonse zimatengera, zoona, pamapangidwe ndi kusasinthika, osachepera onse mu chitumbuwa ndi phulusa laphiri. Pafupifupi, 2 tsp. kupanikizana kulikonse mpaka 80 kcal.

Izi mkaka wa ufa umakhala ndi shuga wambiri ndipo 100 ml ya mkaka wokhala ndi makina okhala ndi 320 kcal. Powonjezera chochulukirapo ku tiyi, mumachepetsa kwambiri phindu lake ndikuwonjezera pafupifupi kcal 50 kuzakudya za tsiku ndi tsiku.

Izi ndizowonjezera tiyi, zimapangitsa kuti ikhale yothandiza. Mu 100 g la ndimu, 30 kcal yokha, ndipo mu kagawo kakang'ono ka mandimu osaposa 2 kcal.