Lokoma: kapangidwe kake ndi zopatsa mphamvu

Anthu omwe amawunika kuchuluka kwawo komanso thanzi lawo nthawi zambiri amakhala ndi nkhawa pazakudya zawo. Lero tiona zomwe zili ngati zotsekemera ndi zotsekemera, komanso kunena za kuchuluka kwa zopatsa mphamvu mwa iwo pa magalamu 100 kapena piritsi limodzi.

Zilipo zonse za shuga zimagawidwa zachilengedwe komanso zopangidwa. Omaliza amakhala ndi zochepa zopatsa mphamvu, ngakhale atakhala kuti alibe mawonekedwe. Mutha kugawanso zowonjezera izi kukhala zama-calorie apamwamba komanso otsika-kalori.

Ma polols

Pangani - 1.7 nthawi zabwino kuposa shuga ndipo alibe kukoma. Ndi thanzi labwino, limalowa mthupi la munthu ndi zipatso zachilengedwe, zipatso ndi ndiwo zamasamba, koma zimatengeka pang'onopang'ono katatu. Ku USA, yakhala ikugwiritsidwa ntchito kwa nthawi yayitali ngati sweetener popanga zakumwa zoziziritsa kukhosi komanso zopangira zakudya. Komabe, kafukufuku waposachedwa awonetsa kuti kugwiritsa ntchito kwambiri kwa fructose ngati zotsekemera kwa anthu omwe ali ndi matenda ashuga komanso kunenepa kwambiri, sikuti kulungamitsidwa, chifukwa munthawi ya metabolism m'thupi la munthu imasandulika kukhala glucose.

Ma polols

Omwe amapatsa mphamvu kwambiri

Zokometsera za caloric ndi zotsekemera zimaphatikizapo sorbitol, fructose, ndi xylitol. Onse a iwo, komanso zinthu zomwe zimadyedwa kapena kukonzedwa nawo, zimakhala ndi zopatsa mphamvu zambiri. Mwachitsanzo, kuchuluka kwamphamvu kwa zinthu zopangidwa ndi confectionery kumachitika makamaka chifukwa chogwiritsa ntchito shuga kapena zina. Ngati mukufunafuna m'malo osapatsa thanzi shuga, fructose sikuti ndi inu. Mphamvu yake ndi 375 kcal pa 100 magalamu.

Sorbitol ndi xylitol samakhudzidwa pang'ono ndi shuga wamagazi, kotero nthawi zambiri amalimbikitsidwa kwa odwala matenda ashuga. Ngakhale izi, kugwiritsidwa ntchito kwa zotsekemera pamiyeso yayikulu sikuyenera kukhala chifukwa cha zabwino zopatsa mphamvu:

Zopatsa mphamvu pa 100 g

Low calorie Lokoma

Ma calorie ang'ono kwambiri omwe amapezeka m'magulu a shuga opangidwa, ndipo ndiwotsekemera kwambiri kuposa shuga losavuta, chifukwa chake amawagwiritsa ntchito pazochepa kwambiri. Mtengo wotsika wa calorific sufotokozedwa osati ndi manambala enieni, koma chifukwa chakuti mu kapu ya tiyi, m'malo awiri supuni ya shuga, ndikokwanira kuwonjezera miyala iwiri yaying'ono.

Mitundu yotsika kwambiri ya calorie yotsekemera ya shuga ndi monga:

Tiyeni tisunthiretu ku mtengo wa caloric wa zotsekemera zopangira:

Zopatsa mphamvu pa 100 g

Kuphatikizika ndi zothandiza za Milford sweetener

M'malo a shuga a Milford muli: sodium cyclamate, sodium bicarbonate, sodium citrate, sodium saccharin, lactose. Milford sweetener imapangidwa molingana ndi miyezo yabwino yaku Europe, ili ndi ziphaso zambiri, kuphatikizapo kuchokera ku World Health Organisation.

Chuma choyambirira komanso chachikulu cha malonda ndi kuwongolera kwa shuga. Mwa zina zabwino za Milford sweetener ndikusintha kwa kugwira ntchito kwa chitetezo chathupi chonse, zotsatira zabwino pa ziwalo zofunika kwa aliyense wa odwala matenda ashuga (m'mimba, chiwindi ndi impso), komanso kapangidwe kake ka kapamba.

Tiyenera kukumbukira kuti wogwirizira wa shuga, monga mankhwala aliwonse, ali ndi malamulo okhwima ogwiritsira ntchito: kudya tsiku ndi tsiku sikupita mapiritsi 20. Kugwiritsa ntchito mowa mukamamwa zotsekemera sikuloledwa.

Contraindication Milford

Sweetener Milford amatsutsana panthawi yoyembekezera komanso mkaka wa m'mawere, osavomerezeka kwa ana ndi achinyamata (calorizator). Zitha kuyambitsa thupi. Chosangalatsa ndichakuti, pamodzi ndi ntchito zake zofunikira, zotsekemera zimatha kuyambitsa kudya kwambiri chifukwa chakuti ubongo umasowa glucose ndipo umakhulupirira kuti ndiwanjala, chifukwa chake, iwo omwe amalowa shuga ayenera kuwongolera chilimbikitso chawo ndi kusakwiya.

Milford wokoma kuphika

M'malo mwa shuga a Milford mumakhala zotsekemera zotentha (tiyi, khofi kapena coco). Mankhwalawa amathanso kugwiritsidwa ntchito pophika chakudya, kuchisintha ndi shuga.

Mutha kudziwa zambiri zokhudzana ndi shuga ndi zotsekemera kuchokera pa vidiyo ya "Live Healthy" pa vidiyo ya "Sweeteners Make Obesity".

Malo Ogulitsa Otchuka

Tidapezamo zopatsa mphamvu za zotsekemera zazikulu ndi zotsekemera, ndipo tsopano tikupitiliza ku phindu la zakudya pazowonjezera zina zomwe timapeza m'mashelufu osungira.

Chimodzi mwazodziwika kwambiri ndi zomwe zimachitika mmalo mwa shuga a Milford, omwe amaperekedwa motsatsa:

Milford Suess ili ndi cyclamate ndi saccharin,
Milford Suss Aspartame imakhala ndi aspartame,
Milford ndi inulin - mu mawonekedwe ake sucralose ndi inulin,
Milford Stevia potengera tsamba la Stevia.

Kuchuluka kwa zopatsa mphamvu mu zotsekemera izi kumasiyana kuchokera pa 15 mpaka 20 pa g 100 iliyonse. Zopatsa mphamvu za piritsi limodzi 1 zimakonda zero, motero sizingaganizidwe mukamapanga zakudya.

Fit Parad zotsekemera zimakhalanso ndi mawonekedwe osiyana, kutengera mtundu wake. Ngakhale zikuchokera, mawonekedwe a caloric a Fit Parade othandizira pa piritsi limodzi ali ziro.

Zomwe zimapangidwa ndi RIO sweetener zimaphatikizapo cyclamate, saccharin, ndi zinthu zina zomwe sizikuonjezera kuchuluka kwa kalori. Chiwerengero cha zopatsa mphamvu pazowonjezera sichidutsa 15-20 pa 100 g.

Ma calorie sweeteners Novosvit, Sladis, Sdadin 200, Twin Lokoma nawonso amafanana ndi zero piritsi limodzi la piritsi 1. Ponena za magalamu 100, kuchuluka kwa zopatsa mphamvu sikumadutsa chizindikiro cha 20 kcal. Hermestas ndi Great Life ndizokwera mtengo zowonjezera zomwe zimakhala ndi zopatsa mphamvu zochepa - mphamvu zawo zimakwanira mpaka 10-15 kcal pa magalamu 100 aliwonse.

Zopatsa mphamvu za calorie ndi zomveka zomwe amagwiritsa ntchito pakuchepetsa thupi

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.

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.

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. Kalori Free .ads-mob-1

Zotsekemera zachilengedwe ndizofanana mu mphamvu ya shuga. Zopanga pafupifupi palibe zopatsa mphamvu, kapena chizindikiro sichofunikira.

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

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.
saccharin. Muli 4 kcal / g,
kukondweretsa. Kutsekemera kwa malonda kumakhala kambiri mwina kuposa shuga. Kufunika kwa chakudya sikuwonetsedwa. Zopatsa mphamvu za calorie zilinso pafupifupi 4 kcal / g.

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

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

Low Carbohydrate Shuga Analogues a odwala matenda ashuga

Ndikofunikira kuti odwala matenda ashuga azikhala ndi chakudya chamagulu omwe amadya.ads-mob-2

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.

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.

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. Zomverera zotsekemera ndizodziwika bwino pakati pa omanga ma bodybuild .ads-mob-1

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.

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.

Imakhazikika pamisempha ya shuga kwa nthawi yayitali
Imabwezeretsa kapangidwe ka insulin

Ministry of Health of the Russian Federation: “Chotsani mita ndi zingwe zoyesa. Palibenso Metformin, Diabetes, Siofor, Glucophage ndi Januvius! Mgwireni ndi izi. "

Kugwiritsa ntchito kwambiri shuga, odziwika, omwe amakonda kwambiri, posachedwa kumatha kuyambitsa kunenepa kwambiri. Mothandizidwa ndi chakudya pang'onopang'ono, kunenepa sikukula msanga. Ndipo chifukwa cha shuga ochulukirapo, mapangidwe a minofu yotere ya adipose, yomwe imadedwa ndi aliyense kupatula sumo wrestlers, imachulukirachulukira, ndipo pambali, mothandizidwa ndi izi zotsekemera, pafupifupi zakudya zilizonse zadyedwa zimasanduka mafuta. Ichi ndichifukwa chake masiku ano, m'malo mwa shuga owononga, zotsekemera zapadera zimagwiritsidwa ntchito. Ubwino wazinthu zotsekemera, choyambirira, ndizoperewera zopatsa mphamvu. Ndiye pali ma calories angati mmalo mwa shuga? Kodi tingatani kuti muchepetse kuchuluka kwa chakudya chambiri chomwe chimalowa mthupi lathu?

Zonse zimatengera mtundu wa chinthu ndi kuchuluka kwake. Zopangidwa mwachilengedwe, zomwe ndizofala kwambiri, sizimasiyana kwambiri ndi shuga pazinthu zawo zopatsa mphamvu. Mwachitsanzo, fructose masekeli 10 ali ndi zopatsa mphamvu 37,5. Chifukwa chake sizokayikitsa kuti zotsekemera zoterezi zithandiza anthu mafuta kunenepa ngakhale atayesetsa motani. Zowona, mosiyana ndi shuga, fructose yachilengedwe imakhala yofooka katatu kuposa momwe imakhudzira kuchuluka kwa shuga m'thupi. Kuphatikiza apo, mwa onse okoma, fructose ndi oyenera kwambiri kwa odwala matenda ashuga chifukwa sikutanthauza kuti insulini ya mahormoni iyenera kuyipanga.

Mankhwala amafunanso ndalama kwa odwala matenda ashuga. Pali mankhwala anzeru amakono aku Europe, koma samangokhala chete. Kuti.

Ubwino wakakonzedwe kochulukirapo kuposa zachilengedwe ndichakuti zopatsa mphamvu za zinthu izi, ngakhale zotsekemera kuposa shuga, zimatha kukhala ziro kapena kuchepetsedwa.

Aspartame ndi amodzi mwa mankhwalawa omwe amapezeka kwambiri mdziko lapansi opanga zotsekemera. Mankhwalawa ali ndi zopatsa mphamvu zopatsa mphamvu zama protein ndi mapuloteni, omwe ndi 4 kcal / g, koma kuti mumve kukoma kwazinthu zambiri siziwonjezeranso. Chifukwa cha mfundo iyi, aspartame siyikhudza chakudya chamagulu.

Wotchuka wina wodziwika, wotsika kwambiri wa calorie ndi saccharin. Iwo, monga mmalo ena ambiri, ili ndi pafupifupi 4 kcal / g.

Mmalo a shuga otchedwa suklamat amadziwika bwino. Katunduyu ndiwotsekemera kwambiri kuposa shuga yemwe timadziwa, ndipo zopatsa mphamvu zake sizifikira 4 kcal / g, choncho ngakhale mutagwiritsa ntchito bwanji, sizingakhudze kulemera. Komabe, ndikofunikira kuti musapitirire kuchuluka kwake.

Chotsatira ndi xylitol sweetener, yomwe imadziwika bwino kwambiri monga chakudya cha E967. 1 g yamalonda iyi ilibe ma kilocalories anayi. Mwakukoma, mankhwalawa ali pafupifupi ofanana ndi sucrose.

Sorbitol imagwiritsidwanso ntchito nthawi zambiri.Ufa molingana ndi kutsekemera umakhala pafupifupi wambiri kuposa shuga. Ndi ma calories angati omwe adalowa m'malo mwake? Zapezeka kuti sorbitol imangokhala ndi kcal ya 3.5 pa gramu imodzi yokha, yomwe imakupatsaninso mwayi kuti muchepetse zomwe zili ndi zopatsa mphamvu zopatsa mphamvu monga chakudya.

Ndinadwala matenda ashuga kwa zaka 31. Tsopano ali wathanzi. Koma, makapisozi awa ndi osatheka ndi anthu wamba, safuna kugulitsa mankhwala, sizopindulitsa kwa iwo.

Palibe ndemanga ndi ndemanga pano! Chonde fotokozerani malingaliro anu kapena fotokozerani china chake ndikuwonjezera!

Shuga ndi zotsekemera zina sizimatheka kwa anthu wamba wamba a anthu ku Middle Ages, popeza zimatulutsidwa m'njira yovuta. Pokhapokha shuga itayamba kupangidwa kuchokera ku beets pomwe pomwe malonda adayamba kupezeka pakati komanso ngakhale osauka. Pakadali pano, ziwerengero zikusonyeza kuti munthu amadya shuga pafupifupi 60 kg pachaka.

Makhalidwe awa ndi odabwitsa, chifukwa anapatsidwa shuga wa kalori pa 100 magalamu - pafupifupi 400 kcal. Mutha kuchepetsa zakumwa za calorie pogwiritsa ntchito zotsekemera, ndikwabwino kuti musankhe mankhwala achilengedwe kuposa mankhwala omwe amagulidwa mu pharmacy. Kenako, zopatsa mphamvu za shuga ndi mitundu yake zosiyanasiyana zimaperekedwa mwatsatanetsatane, kuti aliyense apange chisankho chake mokomera mankhwala opatsa mphamvu kwambiri.

Zinthu zonse zopatsa mphamvu ndi BJU za shuga zitha kuyimiridwa pagome:

Kuchokera pamwambapa zimatsimikizira kuti ndikofunikira kuti muchepetse kugwiritsa ntchito mankhwala - izi zimalungamitsidwanso ndi kapangidwe kake.

Yoperekedwa monga:

pafupifupi 99% ya kuchuluka kwazomwe zimapangidwira zimaperekedwa kwa mono- ndi disaccharides, zomwe zimapatsa calorie zomwe zili ndi shuga ndi zotsekemera,
chotsalacho chimaperekedwa ku calcium, chitsulo, madzi ndi sodium,
shuga yamapulo imakhala ndi mawonekedwe osiyana ndi ena, ndichifukwa chake zophatikizira zama calorie sizidutsa 354 kcal.

Shuga ya Maple ndibwino kugula kokha kuchokera kwa opanga aku Canada, chifukwa ndi dziko lino lomwe lingawonetsetse kuchuluka kwa malonda.

Kuti mudziwe kuchuluka kwa zopatsa mphamvu mu chakudya chophika, muyenera kupereka zotsatirazi ndi malingaliro:

20 g ya mankhwala ayikidwa supuni,
pokhapokha kuti supuni pazikhala chinthu chomwe chizitsalira, pazikhala 25 g,
1 g shuga ali ndi 3.99 kcal, kotero supuni imodzi yopanda pamwamba - 80 kcal,
ngati supuni yodzaza ndi mafuta, ndiye kuti zopatsa mphamvu zimakwera mpaka 100 kcal.

Mukamaphika ndi kuwonjezera shuga wamafuta, ngati mukufuna kuchepa thupi, mphamvu ya chinthucho iyenera kukumbukiridwa.

Poganizira supuni, zizindikiro zotsatirazi za kalori zitha kusiyanitsidwa:

supuni ya tiyi imakhala ndi 5 mpaka 7 g ya zotayirira,
ngati muwerengera zopatsa mphamvu pa 1 g, ndiye supuni ya tiyi yokhala ndi 20 mpaka 35 kcal,
zotsekemera zimachepetsa zizindikiro ndi gawo la ¼, chifukwa chake ndizotheka kuchepetsa kugwiritsa ntchito chilolezo cha tsiku ndi tsiku ndikusintha thanzi.

Ndikofunikira osati kungodziwa kuchuluka kwa zopatsa mphamvu mu supuni imodzi ya shuga, komanso kudziwa CBFU yazogulitsa. Zokoma zimakhala ndi zopatsa mphamvu zochepa, koma sizitha kudzitamandira ndi mawonekedwe othandiza.

Popeza amawonjezera zida zambiri zopanga mankhwala kuti achepetse zopatsa mphamvu. Zimatsatiranso kuti kudya shuga yachilengedwe ndikwabwino kusiyana ndikusinthanitsa ndi lokoma.

Kuchepetsa zopatsa mphamvu kumabweretsa maswiti pakufunika kokulimbitsa zakudya zopatsa thanzi. Kuchokera apa, shuga nzimbe, kapena mitundu ya bulauni yazinthu zachilengedwe, adatchuka.

Ndi chifukwa chake kuti anthu omwe akufuna kuchepetsa thupi, koma amakhalanso athanzi, amayesa kukana, zomwe zimapangitsa kukhala zolakwika komanso zopanda pake. Zopatsa mphamvu za calorie pamenepa ndizowonetsera za ma calor 378 pa g 100. Kuchokera pano ndizosavuta kuwerengetsa kuchuluka kwama calories omwe ali supuni ndi supuni.

Langizo: Kuti mukhale ndi chithunzi, ndikulimbikitsidwa kumwa tiyi popanda shuga. Ngati izi sizingatheke, kutsekemera ndikofunikira, ndibwino kuti mukonde ndi wokoma mtima wachilengedwe. Mulinso uchi, zomwe zimapangidwa ndi calorie zomwe zimakhala zochepa ndi supuni imodzi.

Mtengo wa shuga wa nzimbe ndizochepa pang'ono poyerekeza ndi zoyera, chifukwa chake zotsatirazi zimapatsa mphamvu apa:

supuni yokhala ndi 20 g ndi 75 calories yokha,
supuni - iyi ndi 20 mpaka 30 kcal a nzimbe,
kuchuluka kwa ma calories komwe kumapangidwira - pali michere yochulukirapo, chifukwa chake ndibwino kuti muzikonda mitundu ya mabango osati yoyera.

Simungagwiritse ntchito shuga yamtundu wambiri m'mimba, poganiza za kuchepa thupi.

Okometsetsa amakhala ndi mwayi pang'ono pamitundu ya shuga. Koma akulimbikitsidwa kuti azigwiritsidwa ntchito pokhapokha ngati kuchuluka kwa mapiritsi kapena ufa ndizapamwamba kwambiri, zomwe zikutanthauza kuti mutha kugwiritsa ntchito zopatsa mphamvu zochepa.

Suprose imatha kusintha machitidwe, motero tikulimbikitsidwa kuti mugwiritse ntchito m'mawa. Amaloledwa kuwonjezera supuni ya shuga kapena zotsekemera ku khofi, zomwe zingathandize kuyamwa m'mawa, kuyamba njira za metabolic ndikudziwonjezera ntchito ya ziwalo zamkati.

Ndikulimbikitsidwa kusankha mitundu yachilengedwe, yomwe imaphatikizapo xylitol, sorbitol, fructose. Zophatikizanso ndizodziwikiratu, zomwe saccharin, aspartame, sodium cyclamate, sucralose ndizofala. Zokometsera zopanga zimakhala ndi phindu la zakumwa, koma izi sizoyenera kuzigwiritsa ntchito mopanda malire ndi magalasi. Zokometsera zotsekemera zimayambitsa kudya kwambiri, komwe kumatsimikiziridwa ndi kapangidwe kake - zimakhala ndi zinthu zambiri zovulaza zomwe zingayambitse chotupa cha khansa komanso matupi awo sagwirizana ndi anaphylactic.

Kuti mukhale ndi moyo wathanzi, ndikofunikira kusunga shuga watsiku ndi tsiku. Amuna amaloledwa kudya zosaposa supuni 9 za chinthucho patsiku, azimayi 6 okha, chifukwa amakhala ndi kagayidwe kochepa ndipo amakonda kukhuta. Izi sizitanthauza kuti mankhwalawa amagwiritsidwa ntchito mwamafuta ndi kuwonjezera tiyi ndi zakumwa zina, mbale. Pankhaniyi, chigawochi chimakhudzidwa mukaphatikizidwa ndikupanga zinthu zina - izi sizaphukusi zokha, komanso timadziti, zipatso, masamba, ufa.

Kugwiritsa ntchito shuga wogundika ndikukhazikitsa ntchito ya ziwalo zamkati, komanso chinsinsi cha timadzi tosangalatsa ndi chisangalalo. Ngakhale zili ndi zinthu zopindulitsa, shuga wamafuta ndi chakudya chopanda kanthu chomwe sichingakwere, koma zimawonjezera kuchuluka kwa kalori tsiku ndi tsiku.

Chofunikira: Kugwiritsa ntchito kwambiri kumabweretsa kukula kwa caries, kudzikundikira kwa maselo amafuta, kuchotsedwa kwa mchere ndi calcium m'thupi.

Mafunso a kuchuluka kwa kcal mu shuga amawerengedwa mwatsatanetsatane, kuchuluka kwake momwe mankhwalawo amathandizira komanso kuvulaza thupi la munthu. Simuyenera kulabadira zama calori. Ndikokwanira kusiya zakudya zotsekemera komanso zowuma - kupatula chakudya chopanda kanthu komanso chopanda mafuta, chomwe, mukagwiritsidwa ntchito mopitirira muyeso, chimakonzedwa ndimafuta ndipo sichimakhutitsa thupi kwa nthawi yayitali.

Sitingolankhula zolocha m'malo a shuga: ndizovulaza thanzi, ndipo "ndizopanga mankhwala oyera" komanso "kwa odwala matenda ashuga okha".

Zomwe shuga zilowa m'malo mwake, akutero Andrey Sharafetdinov, wamkulu wa dipatimenti yamatenda a metabolism a Clinic of Nutrition Research Institute of Russian Academy of Medical Science.

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.

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.

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».

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."

Zokoma zimagwiritsidwa ntchito pochepetsa mtengo wopangira. Kuphatikiza apo, amasiya shuga ndi shuga komanso kunenepa kwambiri. Zololedwa za shuga zathanzi ndizotetezeka ngati muzigwiritsa ntchito mosamala - monga maswiti aliwonse.

Baranov V.G. Chitsogozo cha Zamankhwala Amkati. Matenda a endocrine dongosolo ndi kagayidwe, State kufalitsa nyumba zamankhwala zamankhwala - M., 2012. - 304 p.
Boris, Moroz und Elena Khromova Opaleshoni yamafupa pantchito yamano kwa odwala omwe ali ndi matenda osokoneza bongo / Boris Moroz und Elena Khromova. - M: LAP Lambert Academic Publishing, 2012 .-- 140 p.
Dongosolo lophikira la Dietetic, Nyumba Yofalitsa Maphunziro a Universal Science Science UNIZDAT - M., 2014. - 366 c.

Ndiloleni ndidziwitse. Dzina langa ndi Elena. Ndakhala ndikugwira ntchito ya endocrinologist kwa zaka zoposa 10. Ndikukhulupirira kuti pakadali pano ndili katswiri pantchito yanga ndipo ndikufuna kuthandiza alendo onse omwe amapezeka pamalowo kuti athetse zovuta osati ntchito. Zinthu zonse za tsambalo amazisonkhanitsa ndikuzikonza mosamala kuti athe kufotokoza zambiri zofunikira. Musanagwiritse ntchito zomwe zikufotokozedwa pa webusaitiyi, kufunsana ndi akatswiri ndizofunikira nthawi zonse.