Mafuta angati omwe alowa m'malo mwa shuga?

Nkhani yokhudza zopatsa mphamvu za caloric imakondweretsa othamanga, zitsanzo, odwala omwe ali ndi matenda ashuga, omwe amatsatira chithunzicho.

Kutsimikizika kwa maswiti kumabweretsa kupangika kwa minofu yambiri ya adipose. Izi zimathandizira kuti munthu akhale wonenepa.

Pachifukwa ichi, kutchuka kwa zotsekemera, zomwe zimatha kuwonjezeredwa m'mbale zosiyanasiyana, zakumwa, zikukula, pomwe ali ndi zopatsa mphamvu zochepa. Mwa kutsekemera zakudya zawo, mutha kuchepetsa kuchuluka kwa chakudya chamagulu m'zakudya zomwe zimapangitsa kunenepa kwambiri.

Kodi amapangidwa ndi chiyani?

Natural sweetener fructose imachotsedwa ku zipatso ndi zipatso. Thupi limapezeka mu uchi wachilengedwe.

Mwa zopatsa mphamvu, zimakhala ngati shuga, koma ali ndi mphamvu yotsika yakukweza kuchuluka kwa shuga m'thupi. Xylitol imasiyanitsidwa ndi phulusa lamapiri, sorbitol imachokera ku mbewu za thonje.

Stevioside amachokera ku chomera cha stevia. Chifukwa chokoma kwambiri, amatchedwa udzu wa uchi. Zomera zotsekemera zimachokera ku kuphatikiza kwa mankhwala.

Onse a iwo (aspartame, saccharin, cyclamate) amapitilira mafuta okoma a shuga nthawi zambiri ndipo ndi otsika-calorie.

Kutulutsa Mafomu

Lokoma ndi chipangizo chomwe mulibe sucrose. Amagwiritsidwa ntchito kutsekemera mbale, zakumwa. Ikhoza kukhala yokhala ndi kalori yayitali komanso yopanda kalori.

Zokometsera zimapangidwa ngati ufa, m'magome, omwe amayenera kusungunuka musanawonjezere mbale. Zokometsera zamadzimadzi sizachilendo. Zinthu zina zomalizidwa kugulitsidwa m'masitolo ndizopangira shuga.

Zokomera zikupezeka:

• m'mapiritsi. Ogwiritsa ntchito ambiri olowa mmalo amakonda mawonekedwe awo apiritsi. Zoyikirazi zimayikidwa mosavuta m'thumba; Mu mawonekedwe apiritsi, saccharin, sucralose, cyclamate, aspartame amapezeka nthawi zambiri,
• mu ufa. Zoyimira zachilengedwe m'malo mwa sucralose, stevioside zimapezeka mu mawonekedwe a ufa. Amagwiritsidwa ntchito potsekemera mchere, chimanga, tchizi chanyumba,
• mu mawonekedwe amadzimadzi. Mafuta okometsera amapezeka mu mawonekedwe a manyowa. Amapangidwa kuchokera ku mapulo a shuga, mizu ya chicory, tubera ku Yerusalemu artichoke. Mankhwala amakhala ndi 65% sucrose ndi mchere womwe umapezeka mu zopangira. Kusasinthasintha kwamadzimadzi ndikotakata, kotsekemera, kukoma kumayamba. Mitundu ina ya manyuchi imakonzedwa kuchokera ku madzi wowuma. Amasunthidwa ndi timadziti ta mabulosi, utoto, citric acid amawonjezeredwa. Mankhwala oterewa amagwiritsidwa ntchito popanga confectionery kuphika, mkate.

Liquid stevia Tingafinye timakomoka zachilengedwe, zimawonjezeredwa zakumwa kuti ziwatsekere. Fomu yosavuta yotulutsidwa ngati botolo lagalasi la ergonomic yokhala ndi mafani opatsirana a zotsekemera adzayamikira. Madontho asanu ndi okwanira kapu yamadzi. Mulibe zopatsa mphamvu.

Kalori Zopangira

Ambiri amakonda masanjidwe okometsera maswiti, amakhala otsika-kalori. Kutchuka kwambiri:

1. machitidwe. Zopatsa kalori zimakhala pafupifupi 4 kcal / g. Zowonjezera shuga katatu kuposa shuga, ndizochepa kwambiri zomwe zimafunikira kuti zimitsekere zakudya. Katunduyu amakhudza mphamvu ya zinthu, imachulukira pang'ono ikamayikidwa.
2. saccharin. Muli 4 kcal / g,
3. kukondweretsa. Kutsekemera kwa malonda kumakhala kambiri mwina kuposa shuga. Kufunika kwa chakudya sikuwonetsedwa. Zopatsa mphamvu za calorie zilinso pafupifupi 4 kcal / g.

Zabwino zopatsa mphamvu zachilengedwe

Okometsera mwachilengedwe ali ndi zosiyana ndi zopatsa mphamvu komanso kumva kukoma:

1. fructose. Zabwino kwambiri kuposa shuga. Muli 375 kcal pa 100 magalamu.,
2. xylitol. Imakhala ndi kutsekemera kwamphamvu. Zopatsa mphamvu za calorie za xylitol ndi 367 kcal pa 100 g,
3. sorbitol. Kutsekemera kawiri kuposa shuga. Mtengo wamagetsi - 354 kcal pa magalamu 100,
4. stevia - zotsekemera zotetezeka. Malocalorin, wopezeka m'mapiritsi, mapiritsi, manyuchi, ufa.

Low Carbohydrate Shuga Analogues a odwala matenda ashuga

Ndikofunika kuti odwala matenda ashuga azikhala ndi chakudya chamagulu omwe amadya.

Anthu odwala matenda ashuga amalimbikitsidwa:

• xylitol
• fructose (osapitirira 50 magalamu patsiku),
• sorbitol.

Muzu wa licorice ndi wokoma kwambiri kuposa shuga; umagwiritsidwa ntchito kunenepa kwambiri komanso matenda a shuga.

Mlingo watsiku ndi tsiku wogwiritsa ntchito shuga patsiku pa kilogalamu ya thupi:

• cyclamate - mpaka 12,34 mg,
• aspartame - mpaka 4 mg,
• saccharin - mpaka 2.5 mg,
• potaziyamu acesulfate - mpaka 9 mg.

Mlingo wa xylitol, sorbitol, fructose sayenera kupitirira 30 magalamu patsiku. Odwala okalamba sayenera kudya zoposa magalamu 20 a malonda.

Zokomera zotsekemera zimagwiritsidwa ntchito motsutsana ndi chiyambi cha kubwezeretsanso kwa matenda a shuga, ndikofunikira kuganizira za caloric zomwe zimapezeka. Ngati pali mseru, kutulutsa, kutentha pa chifuwa, mankhwalawa ayenera kuthetsedwa.

Kodi ndizotheka kuyambiranso kutsokomola?

Zokoma si njira yochepetsera kunenepa. Amawonetsedwa kwa odwala matenda ashuga chifukwa samakweza shuga m'magazi.

Amayikidwa fructose, chifukwa insulin siyofunikira pakuyendetsa. Maswiti okoma mwachilengedwe amakhala opatsa mphamvu kwambiri, chifukwa chake amawagwiritsa ntchito molakwika.

Musadalire zolemba pamakeke ndi zakudya: "mankhwala otsika kalori." Pogwiritsa ntchito shuga mmalo mobwerezabwereza, thupi limakwaniritsa kusowa kwake popewa chakudya chamafuta ambiri.

Mankhwala osokoneza bongo amachepetsa njira za metabolic. Zomwezi zimapangidwanso kwa fructose. Kusintha kwake maswiti kosalekeza kumadzetsa kunenepa kwambiri.

Kuyanika shuga

Zokomera sizimapangitsa kuti insulini ibisidwe mwa kulimbikitsa masamba, itha kugwiritsidwa ntchito pakuuma, ndi kuwonda.

Kugwira ntchito kwa zotsekemera kumalumikizidwa ndi zopatsa mphamvu zochepa za calorie komanso kusowa kwa kaphatikizidwe ka mafuta mukamadya.

Chakudya chamagulu chimalumikizidwa ndi kuchepa kwa shuga m'zakudya. Zokometsera zopanga ndizotchuka kwambiri pakati pa omanga thupi.

Osewera amawawonjezera chakudya, cocktails kuti achepetse zopatsa mphamvu. Cholowa chodziwika bwino kwambiri ndi aspartame. Mtengo wamagetsi ndi pafupifupi zero.

Koma kugwiritsa ntchito kwake kosatha kumatha kuyambitsa nseru, chizungulire, komanso kuwonongeka kwa mawonekedwe. Saccharin ndi sucralose siotchuka konse pakati pa othamanga.

Makanema okhudzana nawo

Zokhudza mitundu ya zinthu zotsekemera mu kanema:

M'malo mwa shuga mukamadya sizimayambitsa kusinthasintha kwamphamvu ya shuga m'magazi a plasma. Ndikofunika kuti odwala onenepa achepetse chidwi chifukwa chithandizo chachilengedwe chimakhala ndi zopatsa mphamvu zambiri komanso zimathandizira kuwonjezeka.

Sorbitol imalowetsedwa pang'onopang'ono, imayambitsa kupangidwa kwa mpweya, m'mimba zakukwiyitsidwa. Odwala onenepa amalimbikitsidwa kuti azigwiritsa ntchito zotsekemera (maartart, cyclamate), popeza ndi otsika-kalori, pomwe nthawi zambiri amakhala okoma kuposa shuga.

M'malo mwachilengedwe (fructose, sorbitol) amalimbikitsidwa kwa odwala matenda ashuga. Amamizidwa pang'onopang'ono ndipo samatulutsa insulin. Zokoma zimapezeka mu mawonekedwe a mapiritsi, manyumwa, ufa.

Sweeteners poyambirira adapangira odwala matenda ashuga. Koma tsopano amadyedwa ndi iwo omwe akufuna kuchepetsa thupi. Kodi padzakhala tanthauzo?

ZOCHITITSA NDIPONSE
Zokometsera ndizachilengedwe komanso zopangidwa. Zoyambirira zimaphatikizapo fructose, sorbitol, xylitol, stevia. Onsewa, kupatulapo chomera cha stevia, ali ndi zopatsa mphamvu zambiri komanso amawonjezera shuga ya magazi, ngakhale osachepera shuga yokhazikika.

ZOMWE ZINAYITSA RAT

Asayansi ochokera ku Purdue University of America anayeserera kangapo pa makoswe ndipo anapeza kuti nyama zomwe zimadyedwa ndi yogati yotsekemera kwambiri zimadya ma calorie ambiri komanso zimalemera mwachangu kuposa nyama zomwe zimadyedwa ndi yogati yomweyo koma ndi shuga wokhazikika.

Zolocha zophatikizika (saccharin, cyclamate, aspartame, acesulfame potaziyamu, sucracite) sizimakhudza shuga wamagazi ndipo sizikhala ndi mphamvu iliyonse. Ndi omwe,, mu lingaliro, atha kukhala thandizo labwino kwa iwo omwe asankha kuchepetsa thupi. Koma thupi silophweka kunyenga. Kumbukirani chilakolako chomwe chimadyedwa mutamwa chakumwa cha kola! Kumva kukoma kokoma, ubongo umalangiza m'mimba kuti ukonzekere kupanga chakudya. Chifukwa chake kumverera kwanjala. Kuphatikiza apo, mutaganiza zothana ndi shuga ndi zotsekemera m'mano kapena khofi, mulibe phindu.

Mu chidutswa chimodzi cha shuga woyengedwa, 20 kcal okha.

Muyenera kuvomereza kuti iyi ndi yaying'ono poyerekeza ndi kuchuluka kwa zopatsa mphamvu zomwe munthu wonenepa nthawi zambiri amadya patsiku.
Zowona zosakonzedwa kuti zotsekemera sizikuthandizira kuchepa thupi zimatsimikiziridwa mosadziwika ndi izi: ku USA, malinga ndi New York Times, zakudya zopatsa mphamvu zopatsa mphamvu ndi zakumwa zoziziritsa kukhosi kwa 10% yazakudya zonse, komabe, anthu aku America adakhalabe mtundu waukulu kwambiri padziko lapansi .
Ndipo komabe, kwa maswiti owopsa, makamaka iwo omwe ali ndi matenda ashuga, okoma ali chipulumutso chenicheni. Kuphatikiza apo, iwo, mosiyana ndi shuga, sawononga enamel.

HARM KAPENA KUDZIPATSA
Ndi okometsetsa achilengedwe, zonse ndizomveka. Amapezeka mu zipatso ndi zipatso, ndipo pang'ono pamakhala otetezeka komanso athanzi.

RATS PITIRIZANI KUDULA

Mu 70s ya zaka zapitazi, kumverera komwe kumafalikira padziko lonse lapansi: saccharin mu waukulu Mlingo (175 g / kg kulemera kwa thupi) imayambitsa khansa ya chikhodzodzo ndimakolo.

Koma mphamvu ya kapangidwe ka zotsekemera paumoyo sizimamveka bwino. Kuyeserera kambiri kunachitika pa nyama zoberekera, zomwe zinaonetsa kuti "chemistry yabwino" imakhudza machitidwe ndi ziwalo zambiri komanso ingayambitse khansa. Zowona, mu maphunziro awa onse, milingo yoyopsa ya "synthetics" idagwiritsidwa ntchito, nthawi zambiri kuposa momwe zidaloledwa. Pomaliza, okometsera opanga amakayikiridwa ndi zotsatira zoyipa. Pali zokayikitsa kuti zimatha kuyambitsa nseru, chizungulire, kufooka, kusokonekera kwa mitsempha, zovuta zam'mimba, zovuta zina. Malinga ndi American Association for the Control of Drug and Food (FDA), mu 80% ya milandu, zizindikirozi zimagwirizanitsidwa ndi aspartame.
Ndipo komabe, sizinakhazikitsidwebe ngati pali zotsatira zazakanthawi zogwiritsa ntchito - maphunziro akulu pazokhudza nkhaniyi sanachitidwe. Chifukwa chake, lero njira yothandizira maubwenzi okometsera zotsekemera ndi motere: ndibwino kuti amayi apakati ndi ana asawadye nkomwe, komanso osazunza ena onse. Ndipo pa izi muyenera kudziwa mlingo wotetezeka komanso mawonekedwe a lokoma aliyense.

ZOCHITITSA ZOCHITA
Pangani
Amadziwikanso kuti zipatso, kapena shuga wa zipatso. Muli zipatso, zipatso, uchi. M'malo mwake, ndi yemweyo mafuta monga shuga, nthawi 1.5 zokha. Mndandanda wa glycemic wa fructose (kuchuluka kwa shuga m'magazi mutatha kudya) ndi 31 zokha, pomwe shuga ali ndi 89. Chifukwa chake, wokoma uyu amavomerezedwa kwa odwala omwe ali ndi matenda ashuga.
Ubwino
+ Imakhala ndi kukoma kosangalatsa.
+ Sungunuka bwino m'madzi.
+ Siyambitsa dzino.
+ Yofunikira kwambiri kwa ana omwe ali ndi vuto la shuga.
Chidwi
- Ndi caloric okhutira si otsika shuga.
- Makonda otsika kwambiri kutentha, samalekerera kuwira, zomwe zikutanthauza kuti sioyenera kupanikizana muzakudya zonse zokhudzana ndi kutentha.
- Ngati bongo wambiri, zitha kutsogola kukula kwa acidosis (kusintha kwa acid-based balance of the body).
Mulingo woyenera wovomerezeka: 30-40 g patsiku (supuni 6-8).

Sorbitol (E 420)
Zili pagulu la ma saccode a saccharide, kapena ma polyols.

Xylitol (E 967)
Kuchokera pagulu lomwelo la ma polols ngati sorbitol, ndi zida zonse zotsatila. Zokhoma zokha komanso zopatsa mphamvu - malinga ndi izi, zimakhala zofanana ndi shuga. Xylitol amangochotsa ku ma cobs ndi chimanga cha thonje.
Ubwino ndi kuipa
Zofanana ndi sorbitol.
Mulingo wovomerezeka tsiku lililonse: 40 g patsiku (supuni 8).

Stevia
Ichi ndi chomera chowoneka bwino cha banja la Compositae wobadwira ku Paraguay, udindo wa lokoma walandila posachedwa. Koma nthawi yomweyo lidakhala lingaliro: stevia imakhala yabwino kwambiri kuposa shuga 300, koma, mosiyana ndi zotsekemera zina zachilengedwe, ilibe ma calorie ndipo siziwonjezera shuga. Ma molekyulu a stevioside (omwe amadziwika kuti ndi gawo lokoma la stevia) sanagwire nawo ntchito ya metabolism ndipo adachotsedwa kwathunthu mthupi.
Kuphatikiza apo, stevia imatchuka chifukwa cha machiritso ake: imabwezeretsa mphamvu pambuyo poti yotopa ndi thupi, imalimbikitsa kutulutsa kwa insulin, kukhazikika kwa magazi, ndikuwongolera chimbudzi. Wogulitsidwa mumtundu wa ufa ndi manyumwa kuti azizipukusa mbale zingapo.
Ubwino
+ Zosagwira kutentha, zoyenera kuphika.
+ Sungunuka mosavuta m'madzi.
+ Siziwononga mano.
+ Siziwononga shuga.
+ Ili ndi katundu wochiritsa.
Chidwi
- Kukonda kwina komwe ambiri sakukonda.
- Osamveka bwino.
Mulingo wovomerezeka woyenera: 18 mg pa 1 kg yalemera thupi (kwa munthu wolemera makilogalamu 70 - 1.25 g).

CHIWEREWERE
Saccharin (E 954)
Nthawi ya zotsekemera zopanga zinayamba nayo. Saccharin imakhala yokoma kwambiri kuposa shuga, koma zakudya zabwino zimakoma ndi zitsulo zowawa. Pachimake pa kutchuka kwa saccharin kunachitika mzaka za Nkhondo Yachiwiri Yapadziko Lonse, pamene shuga anali osowa kwambiri. Masiku ano, cholowa m'malo mwake chimapangidwa makamaka ngati mapiritsi ndipo nthawi zambiri chimaphatikizidwa ndi zotsekemera zina kuti zithetse kuwawa kwake.
Ubwino
+ Mulibe zopatsa mphamvu.
+ Siyambitsa dzino.
+ Siziwononga shuga.
+ Osawopa kutentha.
+ Zachuma kwambiri: bokosi limodzi la mapiritsi 1200 limalowa m'malo ngati 6 kg ya shuga (18-20 mg ya Saccharin piritsi limodzi).
Chidwi
- Kukoma kwazitsulo kosasangalatsa.
- Amaphatikizidwa ndi kulephera kwa impso komanso chizolowezi chopanga miyala mu impso ndi chikhodzodzo.
Mulingo wovomerezeka woyenera: 5 mg pa 1 kg yalemera thupi (kwa munthu wolemera 70 kg - 350 mg).

Sodium cyclamate (E 952)
30-50 nthawi zotsekemera kuposa shuga. Palinso calcium cyclamate, koma siyofalikira chifukwa cha kukoma kwazitsulo. Kwa nthawi yoyamba, zinthu zokoma za zinthuzi zidapezeka mu 1937, ndipo zidayamba kugwiritsidwa ntchito ngati zotsekemera kokha m'ma 1950. Ndi gawo la zotsekemera zovuta kwambiri zomwe zimagulitsidwa ku Russia.
Ubwino
+ Mulibe zopatsa mphamvu.
+ Siyambitsa dzino.
+ Osagwirizana ndi kutentha kwambiri.
Chidwi
- Khungu limakhudza khungu.
- Osavomerezeka kwa amayi apakati, ana, komanso omwe akuvutika ndi matenda a impso komanso matenda a kwamikodzo.
Mulingo wovomerezeka woyenera: 11 mg pa 1 makilogalamu a thupi patsiku (kwa munthu wolemera 70 makilogalamu - 0,77 g).

Aspartame (E951)
Chimodzi mwa zotsekemera kwambiri padziko lonse lapansi, chimakhala pafupifupi gawo limodzi mwa magawo atatu a "ma chemistry abwino". Idapangidwa koyamba mu 1965 kuchokera ku ma amino acid awiri (asparagine ndi phenylalanine) ndi methanol. Shuga ndi wokoma kwambiri nthawi 200 ndipo, mosiyana ndi saccharin, alibe kukoma. Aspartame sikuti imagwiritsidwa ntchito mwa mawonekedwe ake oyera, nthawi zambiri imasakanizidwa ndi zotsekemera zina, nthawi zambiri zimakhala ndi potaziyamu acesulfame. Makhalidwe abwino a duo awa ali pafupi kwambiri ndi kukoma kwa shuga wokhazikika: potaziyamu acesulfame imakupatsani mwayi kuti muzimva kukoma kwake, ndipo katswiriyu amasiya kukoma kosangalatsa.
Ubwino
+ Mulibe zopatsa mphamvu.
+ Sivulaza mano.
+ Siziwonjezera magazi.
+ Sungunuka bwino m'madzi.
+ Thupi limagawika kukhala ma amino acid omwe amaphatikizidwa ndi metabolism.
+ Imatha kutalikitsa ndikuwonjezera kukoma kwa zipatso, chifukwa nthawi zambiri zimaphatikizidwa ndikuphatikizidwa kwa kutafuna zipatso.
Chidwi
- Opanda kukhazikika.Musanawonjezere tiyi kapena khofi, ndikofunikira kuti aziziziritsa pang'ono.
- Imaphatikizidwa kwa anthu omwe ali ndi phenylketonuria.
Mulingo wovomerezeka woyenera: 40 mg pa 1 kg ya kulemera kwa thupi patsiku (kwa munthu wolemera 70 kg - 2.8 g).

Acesulfame Potaziyamu (E 950)
200 nthawi yokoma kuposa shuga komanso kugonjetsedwa ndi kutentha kwambiri. Komabe, acesulfame potaziyamu siodziwika bwino monga saccharin ndi aspartame, chifukwa samungunuka bwino m'madzi, zomwe zikutanthauza kuti simungathe kugwiritsa ntchito zakumwa. Nthawi zambiri imasakanikirana ndi zotsekemera zina, makamaka ndi aspartame.
Ubwino
+ Mulibe zopatsa mphamvu.
+ Siziwononga mano.
+ Siziwononga shuga.
+ Oletsa kutentha.
Chidwi
- Imasungunuka bwino.
- Sitikulimbikitsidwa kwa anthu omwe ali ndi vuto la impso, komanso matenda omwe amafunika kuchepetsa kudya kwa potaziyamu.
Mlingo wovomerezeka: 15 mg pa 1 makilogalamu a thupi patsiku (kwa munthu wolemera 70 makilogalamu - 1.5 g).

Sucralose (E 955)
Amapezeka kuchokera ku sucrose, koma mwa kukoma kwake amaposa nthawi khumi kuposa kholo lawo: sucralose imakhala yokoma kwambiri kuposa shuga. Sumuyi imasungunuka kwambiri m'madzi, imakhazikika ukamakwiya ndipo siziwonongeka mthupi. Pazogulitsa zakudya zimagwiritsidwa ntchito pansi pa Splenda brand.
Ubwino
+ Mulibe zopatsa mphamvu.
+ Siziwononga mano.
+ Siziwonjezera magazi.
+ Oletsa kutentha.
Chidwi
- Anthu ena ali ndi nkhawa kuti chlorine, chinthu choopsa chitha kupezeka, ndi gawo la molekyu ya Sucralose.
Mlingo wovomerezeka: 15 mg pa 1 makilogalamu a thupi patsiku (kwa munthu wolemera 70 makilogalamu - 1.5 g).

Chifukwa chiyani othandizira osowa shuga amafunika?

Zokomera zotsekemera ndizachilengedwe (mwachitsanzo, xylitol, sorbitol, stevia) komanso zojambula (aspartame, sucralose, saccharin, etc.).

Amakhala ndi zinthu ziwiri zopindulitsa: amachepetsa zakudya zama calorie ndipo samachulukitsa kuchuluka kwa shuga
m'magazi. Chifukwa chake, m'malo mwa shuga mumalandira anthu onenepa kwambiri omwe ali ndi matenda a shuga kapena a metabolic.

Ena okometsa alibe kalori, zomwe zimawapangitsa kukhala okopa kwa iwo omwe amayesa kuwunika kulemera kwawo.

Lawani zakudya za anthu okoma kwambiri kuposa shuga kapena mazana. Chifukwa chake, zimafunikira zochepa, zomwe zimachepetsa kwambiri mtengo wopanga.

Kuyamba kwa kugwiritsidwa ntchito kwa shuga mmalo oyamba m'zaka za zana la makumi awiriwo kunali makamaka chifukwa cha mtengo wawo wotsika, ndipo kuchepa kwa zopatsa mphamvu koyamba kunali kosangalatsa koma kwachiwiri.

Kodi zopatsa mphamvu zingati?

Kuyika chizindikiro "kulibe shuga" pazinthu zomwe zimakhala ndi zotsekemera sikutanthauza kuti mulibe ma calories. Makamaka pankhani ya zotsekemera zachilengedwe.

Shuga yokhazikika imakhala ndi 4 kcal pa gramu, ndipo cholowa m'malo mwa sorbitol chili ndi 3,4 kcal pa gramu. Zonunkhira zambiri zachilengedwe sizokoma kuposa shuga (mwachitsanzo, xylitol, ndi theka ngati zotsekemera), chifukwa cha kukoma kunthawi zonse komwe amafunikira koposa kuyengedwa nthawi zonse.

Chifukwa chake zimakhudza zakudya zopatsa mphamvu, koma sizipweteka mano. Chosiyana ndi ichi stevia, yomwe imakhala yokoma kwambiri kuposa shuga ndipo ndi malo omwe si a calorie.

Kodi shuga m'malo mwake ndi owopsa?

Zokometsera zopanga nthawi zambiri zimakhala mutu wa hype munyuzipepala. Choyamba - pokhudzana ndi kuthekera kwamoto.

"Munyuzipepala zakunja, panali malipoti owopsa a saccharin, koma asayansi sanalandire umboni weniweni wa kuvulala kwake," akutero Sharafetdinov.

Chifukwa cha chidwi ndi zomwe zimachitika chifukwa chogwiritsa ntchito zotsekemera machitidwe Tsopano, mwina wokoma kwambiri. Mndandanda wa zotsekemera zoyeserera ku United States tsopano zikuphatikiza zinthu zisanu: aspartame, sucralose, Saccharin, acesulfame sodium ndi neotam.

Akatswiri a US Food and Drug Administration (FDA) akuwonetsa kuti onse ndi otetezeka ndipo angagwiritsidwe ntchito popanga zakudya.

"Koma cyclamate siyikulimbikitsidwa kwa amayi apakati, chifukwa ingakhudze mwana wosabadwayo," akutero Sharafetdinov. - Mulimonse, okometsetsa okonzanso, monga shuga yachilengedwe, sangathe kuzunzidwa».

Kodi azithandizira kuchepa thupi?

Mfundo ina yotsutsidwa ndi njira yomwe ingatheke pakudya ndi kudya zakudya zina zotsekemera. Koma asayansi adachita kafukufuku ndipo adapeza kuti zotsekemera zimakhaladi thandizani kulimbana ndi kunenepa kwambiri, popeza sizikhudza chilakolako cha thupi.

Komabe, kuchepetsa thupi ndi osapatsa thanzi okoma kumatha kuchitika kokha ngati kuchuluka kwathunthu kwa zopatsa mphamvu kumakhala kochepa.

Shwaysfetdinov akukumbutsa kuti: "Njira, zotsekemera zimapweteka." "Chifukwa chake, kugwiritsa ntchito maswiti okhala ndi zinthu ngati izi kumatha kubweretsa chimbudzi."

Novasweet, Sladis

Novasweet sweetener ikhoza kugulidwa m'mitundu iwiri: ndi ascorbic acid ndi Novasweet Gold. Loyamba likuwonetsedwa kuti likhale ndi matenda ashuga; limathandizanso kuchepetsa zakudya zopatsa mphamvu, kuwonjezera mafuta onunkhira. Kuti mupeze phindu lokwanira, palibe oposa 40 magalamu omwe amadya patsiku.

Golide imakhala wokongola nthawi imodzi ndi theka kuposa wokhatira shuga wamba. Nthawi zambiri amagwiritsidwa ntchito pophika zakudya za acid komanso ozizira. Izi zimatha kusunga chinyezi, chomwe chimalola kuti mbale yotsirizika ikhale mwatsopano nthawi yayitali komanso osakwiya.

Magalamu zana amalo amalo ali ndi zopatsa mphamvu pafupifupi 400, amatha kukhala mapiritsi a 650 kapena 1200, chilichonse chofanana ndi kukoma kwa supuni ya shuga yokhazikika. Masana, akatswiri azakudya amalangizira kuwonjezera mapiritsi atatu pamlingo uliwonse wa 10 kilogalamu. Wotsekemera sataya katundu pa nthawi ya kutentha, umasungidwa pa kutentha osaposa 25 digiri, chinyezi cha mpweya sayenera kupitirira 75%.

Sladis yotsegula shuga ndiyotchuka kwambiri ku Russia, idakondedwa ndi odwala chifukwa cha zotsatira zake zabwino:

• chitetezo cha mthupi
• kapamba
• matumbo.

Thupi limathandizira kuti chiwindi ndi impso zizigwira ntchito mokwanira.

Mankhwalawa ali ndi mchere wambiri, mavitamini, popanda omwe odwala matenda ashuga sangakhale bwinobwino. Kugwiritsa ntchito mankhwala otsekemera mwadongosolo kumathandizira kuchepetsa kuchuluka kwa insulin ndi mankhwala ena ofunikira pofuna kuchiza matenda a metabolism.

Kuphatikizika kopanda kukayika ndi zinthu zochepa zama calorie, zomwe zimagwiritsidwa ntchito kwa nthawi yayitali, Sladis sichikhudza glycemia. Zowonjezerazo zimapezeka pamtengo, pomwe mawonekedwe sakuvutika, wogwirizira amapangidwa motsatira malingaliro onse apadziko lonse lapansi.

Kutsekemera kwa piritsi limodzi ndikofanana ndi kukoma kwa supuni imodzi ya shuga, palibe mapiritsi atatu omwe amalimbikitsidwa patsiku la odwala matenda ashuga. Chowonjezera chimapangidwa m'mapaketi osavuta, chitha kutengedwa ndi inu kuti mugwire ntchito kapena mupumule.

Sladis sikuwonetsedwa kokha kwa odwala matenda ashuga, komanso kwa odwala omwe ali ndi vuto:

1. thupi lawo siligwirizana
2. matenda operewera a m'mimba,
3. aakulu kapamba
4. matumbo mkwiyo.

Zinthu zilizonse za wopanga ziyenera kusankhidwa kutengera mtundu wa matenda ashuga, kuopsa kwa matendawa komanso zofuna za thupi la wodwalayo.

Sladis imapereka shuga m'malo mwa lactose, sucrose, fructose, tartaric acid kapena leucine.

Acesulfame, saccharin, aspartame

Odwala omwe ali ndi matenda amtundu uliwonse wa shuga ayenera kudziwa kuti shuga wopanda mafuta osokoneza bongo ndi Acesulfame. Amakhala okoma 200 kuposa shuga, ndipo mtengo umakhala wotsika mtengo, chifukwa chake zinthuzi zimawonjezeredwa pazinthu zingapo.

Koma acesulfame imatha kuyambitsa zovuta zonse, kusokoneza matumbo, m'maiko ena padziko lapansi ndizoletsedwa.

Saccharin ndimalo otsika mtengo a shuga; alibe kalori; imakhala yokoma nthawi 450 kuposa shuga. Ngakhale zochepa zowonjezera zimapangitsa chakudyacho kukhala chokoma komanso chokoma. Saccharin ndiwosasangalatsa, kafukufuku wasayansi wawonetsa kuti imakhala chothandizira kwambiri pakubweretsa khansa ya chikhodzodzo.

Kukambirana kwina ndi chitetezo chogwiritsa ntchito aspartame. Madokotala ena atsimikiza kuti mankhwalawo ndi otetezeka kwathunthu, ali ndi ma acid:

Ena amati izi zimapangitsa kuti pakhale kusokonezeka kwakukulu kwa thupi.

Zinaonekeratu kuti kugwiritsa ntchito shuga opangidwa ndi anthu odwala matenda ashuga chifukwa chochepa kwambiri zopatsa mphamvu kumakhala ndi zotsatira zosasangalatsa. Zoyikidwazo zimayenera kupangidwa kokha pazowonjezera zachilengedwe zophunzitsira, koma zochepa.

Zambiri pa zotsekemera zimaperekedwa mu kanema munkhaniyi.