Cholowera shuga cha Xylitol: maubwino, kuvulaza, maphikidwe, kugwiritsa ntchito

Kodi xylitol sweetener amapangidwa kuchokera kuti? Zabwino zopatsa mphamvu, katundu wopindulitsa komanso zomwe zingavulaze. Kodi chingakonzekedwe ndi chiyani?

Xylitol ndi chinthu chomwe chimagwiritsidwa ntchito ngati shuga m'malo azakudya ndi zakudya. Ubwino wake wowonekera ndi chilengedwe. Ndi gawo la zipatso zambiri, zipatso ndi zina zamera zina, ndipo umapangidwanso mopanga tokha mochuluka kwambiri - pafupifupi 10 g patsiku. Xylitol ndi imodzi mwa zotsekemera zoyamba, zakhala zikugwiritsidwa ntchito ngati zotsekemera kwa zaka zopitilira theka, motero, malo ake adawerengera bwino - onse othandiza komanso owopsa.

Zomwe amapanga xylitol

Ndizofunikira kudziwa kuti Soviet Union inali yoyamba kupanga kupanga mafakitale a xylitol, lero malonda amapangidwa padziko lonse lapansi, ndipo ndi amodzi mwa olowa m'malo otchuka a shuga.

Dzina lovomerezeka la xylitol ndi xylitol, amalembetsedwa m'makampani ngati chakudya chowonjezera E967, chitha kugwiritsidwa ntchito osati ngati sweetener, komanso ngati stabilizer, emulsifier ndi wothandizira posungira madzi.

Zopangidwa kwambiri kuchokera kuzinyalala zaulimi - ma cob, chimanga cha thonje ndi mpendadzuwa, izi zimakupatsani mwayi wogulitsa malonda pamtengo wotsika mtengo, ngakhale kuti magawo a tekinoloje oyeretsa magwero azomera ndiokwera mtengo kwambiri.

Njira ya kusintha kwa mankhwala palokha imakhala kuti xylose (C₅N₁₀O₅- - omwe amatchedwa "shuga wa nkhuni", ndi xylose amabwezeretsedwa pansi pazovuta kwambiri komanso kutentha ndikutenga nawo mbali zingapo pazinthu zotsekemera xylitol kapena xylitol (C₅N₁₂O₅).

Kuphatikizika ndi zopatsa mphamvu za xylitol

Xylitol shuga wogwirizira wojambulidwa

Xylitol ndi mowa wa polyhydric mumapangidwe amakanidwe, koma alibe chochita ndi mowa. Wokoma amawoneka ngati ufa wowoneka bwino wa transstcentine, ndipo kakomedweko kali ndi zonunkhira. Mankhwala amasungunuka mosavuta m'madzi. Mosiyana ndi zina zomwe zimalipidwa ndi shuga, sizikhala ndi zakumwa pambuyo pake, ngakhale ambiri amazindikira kuti xylitol imasiya kukoma kosangalatsa mkamwa.

Zama calorie a xylitol - 367 kcal pa 100 g, zomwe:

Mapuloteni - 0 g
Mafuta - 0 g
Zakudya zamafuta - 97.9 g
Madzi - 2 g.

Pankhani ya kufunika kwa mphamvu, kapangidwe ka xylitol sikusiyana kwambiri ndi shuga wathu, koma zotsekemera zimalumikizana mosiyanasiyana ndi thupi. Mndandanda wake wa glycemic ndi wofunikira kwambiri, ngati ndi 70 magawo a shuga, ndiye kuti xylitol ndi ochepa nthawi 10 - magawo 7 okha.

Zothandiza zimatha xylitol

Xylitol imakhala yothandiza kwambiri kwa odwala matenda ashuga, pamene kuli kofunikira kusankha zakudya zama index a glycemic kuti asayambitse mwadzidzidzi shuga. Komabe, maubwino a xylitol ndi ochulukirapo, amawonetsedwa zotsatirazi:

Kutukuka kwa kagayidwe. Wotsekemera amakhala ndi zotsatira zabwino pakupanga njira za metabolic, motero amathandizira kupewa kulemera ndikuthandizira kupewa zovuta za metabolic, kuphatikizapo matenda a shuga. Chifukwa chake izi ndizothandiza osati kwa iwo omwe ali kale ndi matendawa, komanso kwa iwo omwe ali odziwikiratu.
Kulimbitsa mano. Pali maphunziro ambiri otsimikizira mphamvu ya xylitol yolimbitsa mano, ndichifukwa chake imagwiritsidwa ntchito posamalira mano. Xylitol amapulumutsa ku kuvunda kwa dzino ndikulimbitsa enamel panthawi yomwe shuga yokhazikika, m'malo mwake, imathandizira chiwopsezo cha mavuto a mano. Xylitol imathandizanso paukhondo wamlomo, chifukwa mabakiteriya okhala m'matumbo omwe amakhala pamenepo sangathe kuzidya, ndipo shuga wokhazikika amasangalatsa kudya. Xylitol imakhala yothandiza kwambiri polimbana ndi bowa wa candida.
Zothandiza pa calcium metabolism. Zotsatira za zotsekemera pa calcium metabolism zatsimikiziridwa, zimawonjezera mayamwidwe ake m'matumbo am'mimba. Kuchita kwa xylitol kumachepetsa mwayi wokhala ndi mafupa, matenda ofooka kwa mafupa. Ndikofunika kudziwa kuti matendawa nthawi zambiri amakhudza azimayi panthawi yotsatila, ndipo chifukwa chake ayenera kuyang'ana kwambiri mankhwalawo.
Kusintha kwa khungu. Mtsutso wina "w" kukhazikitsidwa kwa zotsekemera m'zakudya za akazi okhwima ndi chinthu chosangalatsa cha xylitol monga kutsegula kwa kupanga kwa kollagen - chinthu chachikulu chomwe chimayang'anira kukhuthala kwa khungu komanso kulimba.

Xylitol nthawi zambiri amagwiritsidwa ntchito ngati wowerengeka, imagwiritsidwa ntchito kwambiri ngati mankhwala ofewetsa thukuta ndi choleretic. Mphamvu yake pochiza matenda a otitis, nasopharynx, komanso mpumulo wa zizindikiro za mphumu imadziwikanso.

Contraindication ndi kuvulala kwa xylitol

Xylitol tsopano imadziwika kuti ndi imodzi mwamagawo otetezeka kwambiri a shuga, koma njira yabwino ndiyofunika mukamaigwiritsa ntchito. Mukamagwiritsa ntchito xylitol, ndikofunikira kuti musapitirire mlingo wambiri watsiku ndi tsiku, womwe ndi 50 g. Kupatula apo, mutha kuyambitsa zizindikiro zosasangalatsa zakugaya chakudya.

Pachifukwa ichi, m'malo mwa shuga wa xylitol sayenera kuphatikizidwa muzakudya ngati pali zovuta zilizonse zam'mimba. Ndi dysbiosis, mankhwalawa amatha kuletsa kuyamwa kwa michere yazakudya, kumayambitsa nseru, kutulutsa, kutsegula m'mimba.

Tiyenera kudziwa kuti xylitol imatha kuvulaza iwo omwe akufuna kuchepetsa thupi. Monga shuga, imakhala ndi zopatsa mphamvu zopatsa mphamvu, koma nthawi yomweyo imakulanso kulakalaka kwa maswiti - zinthu ziwirizi zimakhudza kuchepa kwa thupi.

Mosamala, muyenera kuyambitsa xylitol muzakudya za omwe akudwala matendawa. Ngati malonda sanayesedwepo kale, muyenera kuyambitsa ndi magalamu angapo. Kusalolera payekhapayekha kwa zotsekemera ndi zochitika zodziwika bwino.

Pachifukwa ichi, simuyenera kuyambitsa xylitol muzakudya azimayi oyembekezera komanso othinana, xylitol ya ana aang'ono sichingakhale lingaliro labwino. Ngakhale pali maphunziro omwe amati xylitol imayikidwa ngakhale kwa mwana kuti alimbikitse mano. Mwanjira imeneyi, ndibwino kutenga pakati ndikupatsa ana xylitol osapitilira zaka 3, kuyambitsa pang'onopang'ono ndikuwunikira momwe mavutowa alili.

Xylitol ndiwotsutsana kwathunthu mu khunyu. Malangizo apadera ogwiritsira ntchito xylitol amafunikira anthu onse omwe chifukwa cha matenda amayika chakudya padera. Pankhaniyi, musanalowetse malonda azakudya, muyenera kufunsa dokotala.

Kodi mungasankhe bwanji mmalo mwa shuga a xylitol?

Mu chithunzi XyloSweet Xylar shuga wogwirizira wochokera ku Xlear

Xylitol ikhoza kugulidwa lero m'masitolo akuluakulu ndi m'masitolo ogulitsa zakudya. Amagulitsidwa onse ngati mawonekedwe a ufa wachilengedwe komanso mtundu wa "cubes" woyengetsa. Imapezekanso muzosakaniza zosakaniza m'malo za shuga. Nthawi zambiri, ufa umapangidwa mumtundu wa 200, 250 ndi 500 g, mtengo umasiyana kwambiri kutengera wopanga.

Mtundu wodziwika bwino wa zotsekemera:

"Xylitol" kuchokera ku kampani "Chimwemwe cha zipatso", 250 g, mtengo - ma ruble 200,
"Chakudya cha Xylitol", wopanga "Dziko Labwino", 200 g, mtengo - ma ruble 150,
XyloSweet kuchokera ku Xlear - 500 g kwa ma ruble 500,
Xylotol kuchokera ku Zint - 500 g ma ruble 750,
Xylotol Plus kuchokera ku Tsopano Foods (organic xylitol) - magawo 75 okhala ndi kulemera konse kwa 135 g kwa ma ruble 950.

Musanagule lokoma, onetsetsani kuti mwaphunzira zithunzi za xylitol kuchokera kwa wina kapena wina ndipo onetsetsani kuti xylitol yokha ndiyomwe ikupezeka ndipo palibe ena omwe amawonjezera shuga.

Ndikofunikira kudziwa kuti xylitol imagwiritsidwa ntchito popanga maswiti osiyanasiyana ngati shuga, imagwiritsidwa ntchito popanga ayisikilimu, mafuta, makeke, makeke, timadziti ndi zakumwa zoziziritsa kukhosi. Kuphatikiza apo, zotsekemera zimagwiritsidwa ntchito popanga soseji ndi zinthu mkaka.

Maphikidwe a Xylitol

M'malo ambiri a shuga simalekerera kutenthetsa bwino, kuyamba kumasula zinthu zakupha poyambitsa kutentha pakukwera, komabe, xylitol imatha kuyatsidwa popanda mantha, zomwe zikutanthauza kuti shuga ingathe kulowa m'malo mwake m'mazakudya osiyanasiyana omwe amafunika kuphika.

Kuphatikiza apo, mutha kumwa khofi ndi tiyi ndi xylitol, ndikuwonjezera mchere ku zakumwa, ngakhale kuli kotentha kwambiri.

Kuchepetsa kokhako komwe kumagwiritsa ntchito xylitol ndikuphika yisiti. Ngati yisiti ikhoza "kukwana" pa shuga wamba, ndiye kuti izi sizithandiza pa xylitol.

Tiyeni tiwone maphikidwe osangalatsa a mbale za xylitol:

Apple Casserole. Njira ina yabwino yokhazikitsira kanyumba tchizi casserole kwa omwe amatsatira chithunzi. Dulani apulo (chidutswa chimodzi) m'magawo owonda - peel poyamba ngati mukufuna kuti casserole akhale wachifundo kwambiri. Finyani magawo a sinamoni kuti mulawe. Kumenya mazira (chidutswa chimodzi), kuwonjezera xylitol (50 g), zestimu wa mandimu (kuchokera ku chipatso chimodzi), kenako ndi batala wofewa (2 tsp) ndipo, pamapeto pake, tchizi cha kanyumba (150 g) - ndibwino kusankha chinthu chaching'ono mafuta. Sokerani pamoto ndi maapulo. Sambani mbale yophika pang'ono ndi mafuta a masamba, sinthani casserole ndikutumiza ku uvuni kwa mphindi 20-30 (kutentha 180 ° C). Casserole ndi yabwino, yotentha komanso yozizira - mchere wabwino kwambiri wofanana!
Macaroons. Chinsinsi ichi cha xylitol ndi chitsanzo cha cookie yathanzi, popeza ilibe shuga kapena ufa woyera. Gawani agologolo (zidutswa 4) kuchokera pa yolks ndikumenya bwino mpaka nsonga zazikulu. Pukutani tchizi chanyumba (100 g) kudzera mu sume, sakanizani ndi batala wofewa (40 g) ndi xylitol (50 g). Pogaya ma amondi (300 g) ndi chopukusira cha khofi ndikuwonjezera pa mtanda. Ikani mtedza mu osakaniza wokonzeka ndikuwonjezera mapuloteniwo, sakanizani pang'ono pang'ono. Pangani ma cookie ndikuphika pa 200 о С kwa mphindi 20. Ndikofunika kukonzekera maamondi pachokokachi pasadakhale: ikani poto, kutsanulira madzi otentha, kiyikeni ndi chivindikiro chotsekedwa kwa mphindi 10-15 - pambuyo pake peel ikhoza kusweka. Pafupifupi maola 8-12 amayenera kuwuma mwachilengedwe, kenako mphindi zina khumi ndi theka mu uvuni pamtenthe wa 180 ° C. Pambuyo pakuzizira, mtedza udagwera mu chopukusira khofi. Zotsatira zake ndi ufa wamchere wofatsa wakonda.
Ndimu zonona. Kirimu yokoma komanso yopepuka yomwe ingagwiritsidwe ntchito onse kuphatikizira zinthu zosiyanasiyana za confectionery, ndipo mumangodya ndi zipuni ndi tiyi. Menyani yolks (zidutswa 4) ndi mandimu (8 tbsp), xylitol (50 g), onjezerani zest (1 tsp) ndikugundanso bwino. Zilowerere gelatin (10 g) kwa ola limodzi m'madzi, ndiye kuti kutentha kusungunuka kwathunthu. Thirani gelatin kozama pang'ono mu dzira. Ikani mcherewo mufiriji kwa maola angapo. Chonde dziwani kuti mchere woterewu uyenera kungopangidwa kuchokera ku mazira, omwe inu muli otsimikiza, popeza sakukonzedwa. Ngati mukufuna kumanga keke kapena keke ndi zonona izi, mutha kuchotsa ngakhale gelatin ndi / kapena kudumpha sitepe yolimba.
Chakumwa chokoma cha khofi. Ndi chakumwa ichi nthawi zina mungathe kudzisamalira. Tenthetsani mkaka (500 ml), mudzazeni ndi khofi wapanthawi ndikuwonjezera xylitol (kulawa). Menyani zonona za kokonati (50 g) ndi xylitol (1 tsp), valani pamwamba pa khofi. Imwani akumwa kapena otenthetsera. Kumbukirani kuti ngati muchepa thupi, ndiye kuti simuyenera kumamwa tsiku lililonse, ndipo ngati mumamwa ndiye bwino m'mawa.

Zambiri Zosangalatsa Zogwirizana ndi Xylitol Sugar Substitute

Xylitol ikhoza kugwiritsidwa ntchito pakusunga nyumba, imagwiritsidwa ntchito nthawi yomweyo shuga - izi zimagwiranso ntchito pokonza dongosolo ndi kuchuluka kwake.

Kutafuna chingamu kwa Xylitol ndi njira yabwino kwambiri kutsuka mano mukatha kudya, pokhapokha ngati mutha kugwiritsa ntchito burashi. Komabe, tikulimbikitsidwa kutafuna zosaposa 1-2 lozenges patsiku ndipo osaposa mphindi 10, motere zotsatira zake zidzakhala zabwino. Zachidziwikire, sizitsuka mkamwa kamkamwa mongotsuka mkamwa, koma kumabwezeretsa bwino lomwe. Chonde dziwani kuti ndikwabwino kusankha chingamu chapadera ndi xylitol, monga wamba sichikhala nacho nthawi zonse, ndipo ngati chili nacho, ndiye kuti pali zinanso zina zosafunikira pakapangidwe kameneka.

Xylitol ili ndi zopindulitsa kuposa zotsekemera zambiri. Mwachitsanzo, fructose imakhala ndi index yayikulu ya glycemic, sorbitol imakhala ndi tanthauzo lotupa, ndipo sucralose imakhala poizoni pakumwa mankhwala. Mwina m'malo okha a shuga omwe angapikisane ndi xylitol ndi stevia ndi erythritol, onsewa ndi achilengedwe ndipo ali ndi zero glycemic index, komabe, monga lamulo, ndiokwera mtengo kwambiri.

Onerani kanemayo za zabwino ndi zoopsa za xylitol:

Xylitol ndimalo achilengedwe komanso osavulaza. Wotsekemera uyu angagwiritsidwe ntchito kuphika zakudya zosiyanasiyana, ndikofunikira kuti chithandizo cha kutentha chisamamuope. Ngati itagwiritsidwa ntchito pazinthu zathanzi, zimangopindulitsa thupi. Komabe, onetsetsani kuti mulibe zotsutsana ndi zomwe mumagwiritsa ntchito, makamaka ngati mwapatsidwa zakudya zochizira.

Kusiyana pakati pa xylitol ndi sorbitol

Gawani zotsekemera zachilengedwe komanso zopanga. Zachilengedwe zimapangidwa kuchokera ku ulusi wazomera. Pambuyo pa stevia, xylitol (chakudya chowonjezera E967) ndi sorbitol (zotsekemera E420, sorbitol, glucite), zomwe zili zofanana pakupanga, zimayima kutchuka pakati pa zotsekemera zachilengedwe. Ngakhale kuti amadziwika kuti ndi mankhwala osokoneza bongo, palibe kuledzera mukamamwa sikutsatira.

Sorbitol amapangidwa kuchokera ku zipatso, ndipo xylitol amapangidwa kuchokera ku zinyalala zaulimi kapena nkhuni. Xylitol ili ndi kakomedwe kosangalatsa komanso kosangalatsa koposa mnzake womwa shuga. Kuphatikiza apo, mwayi wake wofunikira ndikuti mulibe chakudya chamoto. Sorbitol zipatso zikakhala zochulukirapo zimasandulika kukhala fructose, zomwe zimawononga ndalama zochepa komanso ndizodziwika pakupanga ma cookie ndi maswiti.

Mtengo wa calorific wa xylitol ndi 367 kcal pa magalamu 100, ndipo sorbitol ndi 310 kcal. Koma izi sizitanthauzanso kalikonse, chifukwa pali kuthekera kwakuti E967 izitha kukhutitsa thupi kuposa E420. Wokoma woyamba ndi wofanana ndi shuga mu kutsekemera, ndipo sorbitol ndi theka lokoma kuposa sucrose.

Zovuta Zaumoyo Wotsekemera

Kuphatikiza pa kapangidwe kake, zovulaza ndi zabwino za xylitol kapena sorbitol ndizofanana kwambiri. Cholinga chawo chachikulu ndikupindulira m'malo mwa shuga omwe ali ndi odwala omwe ali ndi kunenepa kwambiri kapena matenda a shuga, chifukwa kutenga zotsekemera sikungayambitse kuchuluka kwa shuga m'magazi, kukana kwa insulin ya mahomoni chifukwa chotsika kwa glycemic index.

Zopindulitsa

Malinga ndi madotolo ndi akatswiri azakudya, okometsera achilengedwe amakhala ndi zotsatira zabwino pamimba, pamlomo wamkamwa, komanso kuzungulira kwa magazi. Koma ma fanizo opanga siopanda zinthu zofunikira:

Malangizo ogwiritsira ntchito sorbitol ndi xylitol akuti amathandizira kubisalira kwa madzi a m'mimba ndi bile, amatsitsimutsa.
Kuphatikiza apo ma shuga a shuga awa sikuvulaza mano, E967 imakhudza mkhalidwe wawo, popeza mabakiteriya azinthu zamkati zomwe zimadyetsa glucose amalephera kuyamwa. Chifukwa cha ntchito yotsutsa-caries ya xylitol, opanga maulalo, maswiti, zotayira mano amazigwiritsa ntchito kwambiri. Kuphatikiza apo, amachepetsa kuchuluka kwa malovu ndi kuwonjezera kuchuluka kwa katulutsidwe kake, kamene kamathandiza kusunga enamel ya mano ndikuwongolera chimbudzi. Komanso, wokoma uyu amawononga bowa yemwe amayambitsa kukoka kwamkamwa.
Xylitol imachepetsa kuchuluka kwa mafuta achilengedwe omwe amalowa m'magazi, ndipo sorbitol imathandizira kuchotsa madzimadzi m'thupi.
Popeza E927 ndi E420 zimawononga mabakiteriya oyipa mumkamwa wamkamwa, izi zimathandizabe kupewa kuteteza kwa khutu kwa ana, chifukwa malowa amalumikizana.

Ubwino ndi zopweteka za xylitol, sorbitol siziphunziridwa pang'ono ndipo zimatsimikiziridwa, chifukwa chake, kuyesa kumachitika pa nyama. Malinga ndi kafukufukuyu, m'malo mwa shuga oterowo amasinthanso khungu, kupewa mafupa, ndipo mphamvu yawo pamatumbo ili yofanana ndere. Tikukhulupirira kuti zimakhudzanso thanzi la anthu chimodzimodzi.

Eni agalu ayenera kutuluka mu E927. Mlingo wake wowopsa wa galu ndi magalamu 0,1 pa kilogalamu imodzi ya kulemera, motero Mitundu yaying'ono ili pachiwopsezo chake. Sorbitol ya nyama ilibe vuto, koma imatha kuyambitsa kukhumudwa.

Kuvulaza ndi zotsutsana

Malangizo ogwiritsira ntchito xylitol ndi sorbitol akuwonetsa kuti kuphwanya kwaumboni kumabweretsa kusalolerana kwa chinthu chimodzi, komanso kusalolerana kwa fructose, koma izi zitha kupezeka modabwitsa. Kuphatikiza apo, sikulimbikitsidwa kugwiritsa ntchito kwa anthu omwe ali ndi mavuto otsatirawa:

Zizolowezi zamavuto am'mimba thirakiti (cholecystitis) ndi colitis.
Matenda a chiwindi.
Hepatic ndi aimpso kulephera.

Ndi kumwa mosavomerezeka kwa E967, kutupa kwa chikhodzodzo kumapangidwa ndipo matenda am'mimba amakhala ndi vuto. Kuchulukitsa kwa Sorbitol zimayambitsa kupweteka mutu, kuzizira, kuphwanya, nseru, mayesero ndi zotupa pakhungu, tachycardia, rhinitis. Zotsatira zoyipa zimachitika pamene mulingo waposa magalamu 30 kwa onse okoma (supuni imodzi ya shuga imakhala ndi magalamu asanu a shuga).

Sizotheka kuyankha mosaganizira funso ngati xylitol kapena sorbitol ndiwabwino, chifukwa cha izi ndikofunikira kulingalira cholinga chofuna kutenga ndi kuphwanya.

Momwe angatenge

Tsopano funso nkuti kumene okometsetsa, samayambitsa zovuta. Amagulitsidwa ngati ufa kapena piritsi m'masitolo ogulitsa, m'madipatimenti a shuga, kapena pa intaneti. Sorbitol imagulitsidwanso m'njira yothetsera makonzedwe amkati. Mtengo wocheperako wa sorbitol ndi ma ruble 140 pa gramu 500, koma xylitol itha kugulidwa kokha 200 gramu pamtengo womwewo.

Kuchuluka kwa zotsekemera zachilengedwe zomwe zimatengedwa kumatengera zolinga:

Kwa zovuta zoyambitsidwa ndi zovuta za metabolic, muyenera kumwa magalamu 20, osungunuka ndi madzi ofunda, kawiri patsiku panthawi ya chakudya.
Monga othandizira choleretic - 20 magalamu momwemonso.
Ngati pakufunika kukwaniritsa mankhwala ofewetsa tuvi, mlingo umawonjezeredwa mpaka magalamu 35.

Kutalika kwa chithandizo ndikuchokera ku 1.5 mpaka miyezi iwiri.

Mukamachepetsa thupi, ndikofunikira kuwonjezera pazakudya zomwe zimaphatikizidwa ndi kutsekemera kwa zotsekemera. Chifukwa chake, sorbitol imafunikira pafupifupi shuga wambiri, ndipo kuchuluka kwa E967 kudzakhala kofanana ndi kuchuluka kwa shuga. Stevia watchuka kwambiri pakati pa kuchepetsa thupi., chifukwa ndi ocheperako pang'ono kuposa mafuta a shuga, ndipo panthawi imodzimodziyo amakhala okoma ngati shuga wokhazikika.

Ndikofunika kuti musatenge shuga m'malo, koma, m'malo mwake, pang'ono ndi pang'ono musakanize, chifukwa zimangowonjezera maswiti, ndipo sizithandiza kwenikweni pakulimbana ndi mapaundi owonjezera.