Ndi ma calories angati omwe ali ndi zotsekemera

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. M'malo mwake adaletsedwa ku Canada, ndipo ku United States opanga amafunikira kuti aziyika chizindikiro. Komabe, patadutsa zaka khumi ndi theka, kafukufuku watsopano wasonyeza kuti Mlingo wambiri osaposa 5 mg pa kilogalamu imodzi yakulemera kwa thupi, zotsekemera zotchuka izi sizowopsa. Sodium cyclamate imakayikiranso: makoswe omwe adadyetsedwa nawo adabereka ana agalu oopsa.

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. Zomwe zikuluzikulu zake ndi mphesa, maapulo, phulusa la kumapiri, blackthorn. Pafupifupi theka lamtundu wa zopatsa mphamvu monga shuga (2.6 kcal / g kutengera 4 kcal / g), komanso theka lokoma.
Sorbitol nthawi zambiri amagwiritsidwa ntchito mu zakudya za anthu odwala matenda ashuga. Kuphatikiza apo, zimathandizira kuti mano azikhala athanzi - sizomwe zimangochitika mwamwayi kuti ndi gawo la mano ambiri ndi kutafuna mano. Idziyambitsa yokha mu cosmetology chifukwa chakufewetsa khungu: opanga mafuta, ma shampoos, mafuta odzola ndi ma gels atameta nthawi zambiri amadzichotsa ndi glycerin. Mankhwala amagwiritsidwa ntchito ngati choleretic komanso mankhwala ofewetsa tutsi.
Ubwino
+ Imapirira kutentha kwambiri, koyenera kuphika.
+ Wosungunuka bwino kwambiri m'madzi.
+ Siyambitsa dzino.
+ Ali ndi choleretic.
Chidwi
- Zambiri, zimayambitsa kusamba ndi kutsegula m'mimba.
Mulingo woyenera wovomerezeka: 30-40 g patsiku (supuni 6-8).

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).

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.

Kodi ndi ma calories angati omwe ali m'malo a shuga?

Mukamachepetsa thupi komanso kuchiza matenda ashuga, anthu amasamala kuchuluka kwa zopatsa mphamvu zochuluka motani mu zotsekemera. Zopatsa mphamvu za caloric cha zinthu zimangotengera kapangidwe kake, komanso komwe adachokera.

Chifukwa chake, pamakhala zotsekemera zachilengedwe (stevia, sorbitol) ndi zopanga (aspartame, cyclamate) zomwe zimakhala ndi zabwino ndi zowawa zina. Ndizofunikira kudziwa kuti m'malo mwa maumboni owumbirawa ndi opanda ma calorie, omwe sanganenedwe zachilengedwe.

Kalori wochita kupanga

Masiku ano, pali zotsekemera zambiri (zopangidwa). Sizimakhudza kuchuluka kwa glucose ndipo zimakhala ndi zopatsa mphamvu zochepa.

Zolocha shuga za synthetiki ziyenera kutengedwa ndi anthu omwe akuvutika ndi kunenepa kwambiri, komanso omwe akudwala matenda a shuga mellitus (mtundu wa I ndi II) ndi ma pancreatic pathologies ena.

Zomwe zimakhala zotsekemera kwambiri ndizodziwika bwino ndi:

1. Aspartame Pali mkangano wambiri wazinthu izi. Gulu loyamba la asayansi limakhulupilira kuti aspame ndiotetezeka kwathunthu kwa thupi. Ena amakhulupirira kuti asidi a finlinic ndi aspicic, omwe ali m'gulu la zomwe zimapangidwa, amatsogolera pakupanga ma pathologies ambiri ndi zotupa za khansa. Izi zotsekemera ndizoletsedwa kwambiri mu phenylketonuria.
2. Saccharin. Kutsekemera kotchipa kwenikweni, kukoma kwake kumaposa shuga nthawi 450. Ngakhale mankhwalawa sanaletsedwe mwalamulo, kafukufuku woyesera awonetsa kuti kumwa mankhwala a saccharin kumawonjezera chiopsezo cha khansa ya chikhodzodzo. Mwa zina zotsutsana, nthawi yobala mwana ndi ana mpaka zaka 18 imasiyanitsidwa.

Gome ili pansipa limafotokoza zokoma ndi zopatsa mphamvu za zokometsera zopangidwa.

Kalori Zokoma Zachilengedwe

Zokometsera zachilengedwe, kuphatikiza ndi stevia, ndizopatsa mphamvu zambiri.

Poyerekeza ndi shuga wokonzedwa wokhazikika, alibe mphamvu kwambiri, komabe amawonjezera glycemia.

Zokometsera zachilengedwe zimapangidwa kuchokera ku zipatso ndi zipatso, motero, pang'ono, ndizothandiza komanso zovulaza thupi.

Mwa ena mwa omwe akuyenera kulowererapo akuyenera kudziwika motere:

• Pangani. Hafu ya zaka zana zapitazo, chinthu ichi chinali chokhacho chokoma. Koma fructose ndiwopatsa mphamvu kwambiri, chifukwa pakubwera kwa maumbidwe ochita kupanga omwe ali ndi mphamvu zochepa, amayamba kutchuka. Amaloledwa pa nthawi ya pakati, koma imakhala yopanda pake pakachepetsa thupi.
• Stevia. Chomera chokoma chimakhala chokoma kwambiri kuposa shuga ndi 250-300. Masamba obiriwira a stevia ali ndi 18 kcal / 100g.Ma mamolekyulu a stevioside (chinthu chachikulu cha zotsekemera) satenga nawo mbali mu metabolism ndipo amachotsedwa kwathunthu m'thupi. Stevia amagwiritsidwa ntchito kutopa ndi kutopa, amagwira ntchito popanga insulin, amatulutsa kuthamanga kwa magazi komanso kugaya chakudya.
• Sorbitol. Poyerekeza ndi shuga ndizotsekemera pang'ono. Katunduyu amapangidwa kuchokera ku maapulo, mphesa, phulusa la kumapiri ndi blackthorn. Kuphatikizidwa ndi mankhwala a shuga, mano a mano ndi kutafuna mano. Sisonyezedwa kutentha kwakukulu, ndipo amasungunuka m'madzi.
• Xylitol. Ndizofanana pakupanga ndi katundu kwa sorbitol, koma zopatsa mphamvu zambiri komanso zotsekemera. Thupi limachotsedwa pambewu za thonje ndi zipatso za chimanga. Mwa zolakwa za xylitol, kugaya chakudya m'mimba kumatha kusiyanitsidwa.

Pali ma kilocalories 399 mu magalamu 100 a shuga. Mutha kudziwa zotsekemera komanso zopatsa mphamvu za zotsekemera zachilengedwe zomwe zili patebulo pansipa.

Ma sweeteners - amapindulitsa ndi kuvulaza

Palibe yankho lenileni ku funso lomwe wokoma ayenera kusankha. Mukamasankha zotsekemera kwambiri, muyenera kulabadira njira monga chitetezo, kakomedwe kotsekemera, kuthekera kwa chithandizo chamatenthedwe komanso gawo locheperako mu metabolism ya carbohydrate.

Kutengera zabwino zomwe zili pamwambapa ndi zovuta za mmalo mwa shuga, mutha kusankha njira yoyenera kwambiri. Tiyenera kudziwa kuti zokometsera zamakono zamakono zimakhala ndi zinthu zingapo nthawi imodzi, mwachitsanzo:

1. Sweetener Sladis - Cyclamate, Sucrolase, Aspartame,
2. Rio Golide - cyclamate, saccharin,
3. FitParad - stevia, sucralose.

Monga lamulo, zotsekemera zimapangidwa m'mitundu iwiri - sungunuka piritsi kapena piritsi. Kukonzekera kwa zakumwa kumakhala kochepa.

Zokoma zamakanda ndi amayi apakati

Makolo ambiri amadera nkhawa ngati angathe kugwiritsa ntchito zotsekemera paubwana. Komabe, akatswiri ambiri azachipatala amavomereza kuti fructose amakhudza bwino thanzi la mwana.

Ngati mwana amadya shuga popanda matenda akulu, mwachitsanzo, shuga, ndiye kuti zakudya zomwe sizinasinthidwe siziyenera kusinthidwa. Chachikulu ndikuwonetsetsa kuchuluka kwa shuga omwe amamwa pofuna kupewa kudya kwambiri.

Pa nthawi yoyembekezera komanso mkaka wa m'mawere, muyenera kusamala kwambiri ndi zotsekemera, chifukwa zina ndizotsutsana kwathunthu. Izi zimaphatikizapo saccharin, cyclamate ndi ena ambiri. Ngati pali chosoweka chachikulu, muyenera kufunsa dokotala wazamankhwala zokhuza izi kapena zina.

Amayi oyembekezera amaloledwa kutenga zotsekemera zachilengedwe - fructose, maltose, makamaka stevia. Zotsatirazi zimakhudzanso thupi la mayi ndi mwana wamtsogolo, kukonza kagayidwe.

Nthawi zina zotsekemera zimagwiritsidwa ntchito pakuchepetsa thupi. Njira yodziwika bwino ndi Fit Parade, yomwe imathetsa kulakalaka kwa maswiti. Ndikofunikira kuti musapitirire kuchuluka kwa zotsekemera za tsiku ndi tsiku.

Ntchito zothandiza komanso zovulaza za zotsekemera zimakambidwa mu kanema munkhaniyi.

Zakudya zopatsa mphamvu mmalo mwa shuga: ndi ma calories angati omwe ali ndi zotsekemera

Masiku ano, zotsekemera zakhala gawo lofunika la zakudya zosiyanasiyana, zakumwa ndi mbale. Inde, pamatenda ambiri, monga matenda a shuga kapena kunenepa kwambiri, kugwiritsa ntchito shuga kumatsutsana.

Chifukwa chake, asayansi adapanga mitundu yambiri ya zotsekemera, zonse zachilengedwe komanso zopangidwa, zomwe zimakhala ndi zopatsa mphamvu zochepa, motero, zimatha kudyedwa ndi anthu odwala matenda ashuga komanso omwe ali onenepa kwambiri.

Kuphatikiza apo, opanga nthawi zambiri amawonjezera zotsekemera pazinthu zawo, pokhapokha ngati zina mwa mitundu yake ndizotsika mtengo kwambiri kuposa shuga wokhazikika. Koma kodi palibe vuto kugwiritsa ntchito njira ya shuga m'malo mwake ndi mtundu wanji wa zotsekemera zomwe mungasankhe?

Zopangira kapena zotsekemera zachilengedwe?

Zokometsera zamakono zimatha kukhala zopangidwa kapena zachilengedwe. Gulu lotsiriza limaphatikizapo xylitol, fructose ndi sorbitol.

Mutha "kuwola" mawonekedwe awo ndi mndandanda wotsatirawu:

1. Sorbitol ndi Xylitol ndi Natural Sugar Alcohols
2. Fructose ndi shuga wopangidwa kuchokera ku uchi kapena zipatso zosiyanasiyana.
3. Chopanga shuga chachilengedwe pafupifupi chimapangidwa ndi ma carbohydrate.
4. Zinthu zachilengedwezi zimapangidwa pang'onopang'ono ndi m'mimba ndi matumbo, kotero palibe kutulutsidwa kwakanthawi kwa insulin.
5. Ichi ndichifukwa chake okometsetsa achilengedwe amalimbikitsidwa kwa odwala matenda ashuga.

Gulu lopangira limaphatikizapo saccharin, cyclamate ndi acesulfame. Zimakhumudwitsa kukoma kwa lilime, ndikupangitsa kutsekemera kwamanjenje. Pazifukwa izi, nthawi zambiri amatchedwa zotsekemera.

Tcherani khutu! Zomangira zotsekemera zimakhala kuti sizimalowa mu thupi ndipo zimachotsedwa mu mawonekedwe ofanana.

Kuphatikiza kwa calorie a Supuni yosavuta ndi zotsekemera

Zokometsera zachilengedwe poyerekeza ndi shuga wokhazikika zimatha kukhala ndi mitundu yosiyanasiyana ya kutsekemera ndi zopatsa mphamvu. Mwachitsanzo, fructose ndiwotsekemera kwambiri kuposa shuga losavuta.

Ndiye pali ma calories angati omwe amakhala ndi shuga? Fructose ili ndi 375 kcal pa magalamu 100 aliwonse. Xylitol itha kugwiritsidwanso ntchito ngati sweetener, chifukwa ndiwotsekemera kwambiri, ndipo zopatsa mphamvu zake ndi 367 kcal pa 100 g.

Ndipo pali calorite angati mu sorbite? Mtengo wake wamagetsi ndi 354 kcal pa 100g, ndipo kutsekemera ndiku theka la shuga wamba.

Tcherani khutu! Zopatsa mphamvu za calorie za shuga wokhazikika ndi 399 kcal pa 100 magalamu.

Omwe amapangira shuga amakhala ndi zopatsa mphamvu zochepa, koma zimakhala zotsekemera kuposa mafuta osavuta pa 30, 200 ndi 450. Chifukwa chake, wogwirizira wa shuga wachilengedwe amathandizira kupeza mapaundi owonjezera, chifukwa Ndi mankhwala opatsa mphamvu kwambiri.

Ngakhale zenizeni sizikhala choncho. Shuga wopanga amakhudza masamba, kotero shuga wamagazi sawonjezeka.

Koma zimapezeka kuti mutatha kudya shuga yochita kupanga, thupi silingakhutire kwa nthawi yayitali, zomwe zikutanthauza kuti shuga yachilengedwe wamba imakhazikika mwachangu.

Zotsatira zake kuti munthu wodwala matenda ashuga sayenera kudziwa kuchuluka kwa zopatsa mphamvu zochuluka motani, chifukwa zinthu zomwe zimakhala ndi shuga osapatsa thanzi zimadyedwa kwambiri.

Kudya chakudya chotere kumakhala mpaka khoma la m'mimba limatambasuka, kuwonetsa kukhudzika, chifukwa chomwe thupi limamverera kwathunthu.

Chifukwa chake, sweetener komanso shuga yachilengedwe, zimapangitsa kuti phindu lambiri.

Fructose ("shuga wa zipatso")

Fructose imapezeka mu zipatso ndi uchi. Ndiwotsekemera nthawi 1.2 kuposa shuga, ndipo pamodzi ndi glucose amapanga mtundu wocheperako - sucrose. Fructose amakamizidwa pang'onopang'ono kuposa glucose, zomwe zimapangitsa kuti glycemia ichepetse pang'ono ndi kuchuluka komweko kwa zopatsa mphamvu. Fructose imapangidwira m'chiwindi, ndipo, mosiyana ndi shuga ena, safuna insulin kuti imidwe ndi minyewa. Komabe, mwa anthu omwe ali ndi vuto la insulin, fructose amasintha kukhala glucose ndikuwonjezera kuchuluka kwa shuga m'magazi. Pali umboni kuti kumwa kwa fructose kungayambitse kuchuluka kwa triglycerides, amodzi mwa mitundu yoyipa ya cholesterol. Fructose angagwiritsidwe ntchito kuphika, kuphika.

Acesulfame Potaziyamu

Nthawi zina 250-200 zimakoma kuposa shuga. Amapezeka kuchokera ku acetoacetic acid ndi mankhwala opangidwa ndi saccharin. Acesulfame potaziyamu ndi wokhazikika mu mawonekedwe amadzimadzi ndipo pafupifupi sataya katundu wake akamatenthedwa. Popeza potaziyamu acesulfame imachokera ku saccharin, kulawa kowawa kumatha kumveka.

Impralose imapezeka ku shuga wokhazikika; chifukwa cha kusintha kwamankhwala amayamba kukhala okoma kwambiri kuposa shuga. Maphunziro opitilira 100 pazaka 20 adatsimikizira kuti ndi otetezeka. Amakhulupirira kuti ngakhale amayi oyembekezera amatha kugwiritsa ntchito sucralose. Sucralose sataya katundu wake akamatenthedwa, zomwe zimapangitsa kuti zizigwiritsidwa ntchito pakuphika.

Cyclamate imakhala yabwino 30-50 kuposa shuga. Nthawi zambiri imagwiritsidwa ntchito popanga zakumwa, zakudya, komanso chokoleti. Mukatentha, sataya katundu wake. Ku UK, pali zoletsa kwa ana omwe amamwa zakumwa za cyclamate kupita ku 180 ml patsiku.

Neotam ndi katswiri wosinthika wa mankhwala. Amakhala wokoma kuposa shuga. Popeza ndizofuma mu phenylalanine, sayenera kugwiritsidwa ntchito ndi anthu omwe ali ndi phenylketonuria. Mukatentha, sataya katundu wake. Ili ndi kutsekemera koyera.

Stevioside, gawo lalikulu la stevia, limakhala lokoma kwambiri kuposa shuga ndipo mulibe zopatsa mphamvu. Alandila mafuta oyera a stevia - rubeadioside A, kugwiritsa ntchito zakudya kumadziwika kuti ndi kotetezeka.

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.