Ndi chiyani chomwe chitha kusintha shuga kukhala ndi chakudya choyenera komanso kunenepa kwambiri kwa odwala matenda ashuga?

Pazakudya, mwachidziwikire, funso limakhala kuti ndibwino kuti lisinthe shuga kukhala ndi chakudya choyenera, chifukwa ichi ndi chinthu choyipa, chomwe chimangobweretsa kunenepa kwambiri, komanso chimayambitsa matenda ambiri. Pali okoma ambiri osiyanasiyana, koma si onse omwe ali otetezeka chifukwa chaumoyo, ndipo ena amapangitsa khansa. Ichi ndichifukwa chake muyenera kufikira chisankho chawo ndi udindo wonse.

Kodi shuga ndi chiyani ndipo ndi owopsa bwanji

Shuga amagwiritsidwa ntchito pokonza zinthu zambiri komanso zakudya zosiyanasiyana, makamaka mu zinthu zomalizidwa, confectionery, jams, jams, pastries ndi zina zambiri. Izi ndizowopsa, chifukwa zimatengedwa mwachangu m'magazi ndikupangitsa kuti chiwonjezeke, kenako kutsika kwamphamvu kwa glucose. Izi zimatha kuyambitsa mapaundi owonjezera, komanso zimawonjezera chiopsezo cha matenda a shuga. Kuphatikiza apo, tinthu tating'onoting'ono ta shuga tomwe timatsalira m'm mano timathandizira kukula kwa mabakiteriya, omwe amachititsa kuti mano azizimba. Zotsatira zoyipa zakumwa zake zimaphatikizapo:

• mavuto a mtima
• kuthamanga kwa magazi
• kuchepa chitetezo chokwanira,
• matenda oyamba ndi fungus
• mantha.

Ichi ndichifukwa chake akatswiri azakudya amalimbikitsa kuti musamamwere supuni zosaposa 10-12 za chinthucho tsiku lililonse. Zimapangidwa kuchokera kwa nzimbe, komabe, chifukwa cha kutentha kwa kutentha, komanso kuphatikiza kwake, zinthu zopindulitsa zimawonongeka. Ngati ndi kotheka, muyenera kuyesa kuchotseratu kuzakudya zanu ndikusinthira ku zinthu zina zathanzi.

Ubwino wa uchi komanso shuga wabwino

Momwe mungasinthire shuga ndi chakudya choyenera ndi funso lofunikira kwambiri, chifukwa muyenera kudya chakudya chokwanira tsiku lililonse, koma osavulaza thanzi lanu. Ndizotheka kudya uchi, chifukwa ndi zinthu zachilengedwe zomwe zimakhala zathanzi. Komabe, ndikofunikira kukumbukira kuti muyenera kusankha chokhacho chapamwamba kwambiri, chifukwa mwanjira zina mungathe kuvulaza thupi.

Uchi umakhala ndi zofunikira zofufuza, zomwe zambiri zimakhala m'magazi a anthu. Izi ndi zotsekemera kwambiri, chifukwa chake mukaziwonjezera pazakudya zingapo kapena tiyi, onetsetsani kuti mulingalire kuchuluka kwake. Chofunika kwambiri sikuti kuwonjezera uchi mu tiyi wotentha komanso osawuwotcha mukamaphika, chifukwa izi zimathandizira kuti katulutsidwe wamagalimoto livulaze thanzi, ndipo zinthu zonse zofunikira zimangotuluka. Ikagwiritsidwa ntchito moyenera, mankhwalawa amatha kutchedwa othandizira komanso othandiza kwambiri osakaniza shuga.

Kusintha shuga ndi Fructose

Zomwe mungasinthe shuga ndi zakudya zoyenera, kuphatikiza pa uchi, muyenera kudziwa kwa iwo omwe salimbana ndi izi. Fructose amadziwika kuti ndi imodzi mwazabwino kwambiri zotsekemera zachilengedwe. Simalowetsedwa mwachindunji ndi thupi, koma umasinthidwa kukhala glucose pa metabolism.

Fructose amakoma kwambiri ndipo amapezeka mu zipatso ndi zipatso. Mankhwalawa amalimbikitsidwa kwa odwala matenda ashuga, chifukwa insulin siyofunika kuti ipangidwe. Malinga ndi akatswiri ambiri azakudya, izi ndizothandiza pamatenda ena ambiri, amathanso kugwiritsidwa ntchito m'masewera, chakudya cha ana, chovomerezeka kwa anthu okalamba.

Fructose ndi yabwino kwa owadya, chifukwa samathandizira kulemera. Ndikofunika kukumbukira kuti mankhwalawa ndi okoma kwambiri kuposa shuga, kotero muyenera kuwerengera bwino kuchuluka kwake.

Ubwino ndi mawonekedwe a mapulo many

Kukhala ndi chidwi ndi momwe mungasinthire shuga mwazakudya zoyenera, mutha kugwiritsa ntchito madzi a mapulo, omwe amapangidwa kuchokera ku madzi a mapulo.Madzi amatengedwa, kusungunuka ndi kukhazikika, osawonjezera zina. Kutsekemera kwa malonda amtunduwu kumachitika chifukwa chakuti mumapezeka masoka achilengedwe.

Ndi osakanikirana, a viscous, okoma osakaniza, kotero muyenera kuchepetsa kumwa kwa madzi, chifukwa amathandizira kulemera. Ndizofunikira kudziwa kuti ngati mumamwa moyenera izi, mutha kupeza zabwino, chifukwa kapangidwe kake kamakhala ndi mavitamini, ma acid okhala ndi mchere komanso mchere. Ili ndi machitidwe othana ndi kutupa, antitumor ndipo imakhala ndi ma antioxidants ambiri ofunikira. Dziwani kuti mankhwalawa amathandizira polimbana ndi matenda amtundu wa 2 shuga. Itha kugwiritsidwanso ntchito kuphika, monga njira ina yabwino yoperekera shuga yokhazikika.

Ndi zinthu ziti zomwe zingagwiritsidwe ntchito ngati zotsekemera

Othandizira zakudya akhazikitsa mndandanda wa "Momwe mungasinthire shuga ndi chakudya chopatsa thanzi." Izi ndi zinthu zachilengedwe zomwe sizithandiza kusiyanitsa mbale zokha, komanso kukonza thanzi chifukwa cha mavitamini ndi michere.

Chimodzi mwa zotsekemera zabwino kwambiri ndi madzi a ku Yerusalemu a artichoke, omwe akuwoneka ngati yankho looneka ngati lalamba. Chogulitsachi chimakoma chifukwa cha ma polima ofunika kwambiri komanso osowa kwambiri, ma fructans, omwe ndi osowa mwachilengedwe.

Chifukwa cha ulusi wazomera, munthu amayamba kumva kuti ndi wokwanira, popeza kuwonongeka kwawo kumapangitsa kuti shuga azikhala ndi thanzi labwino mu ubongo. Kuphatikiza apo, kuphatikiza kwa manyuchi kumakhala ndi ma organic acid, amino acid, mchere, mavitamini.

Ngati mukufunikira kudziwa momwe mungasinthire shuga moyenera ndi chakudya choyenera, stevia imawonedwa ngati njira yabwino, chifukwa masamba a chitsamba chosazolowereka amakhala ndi glycosides omwe amapereka kukoma kosangalatsa pambuyo pake. Kupadera kwa zotsekemera kotereku kumachitika chifukwa zimakhala ndi zinthu zambiri zothandiza. Poterepa, malonda amadziwika ndi otsika kalori.

Pokhala ndi chakudya choyenera komanso kupatsa thupi chakudya chamafuta? "Ndi funso lomwe limakondweretsa anthu ambiri omwe amawunika zakudya zawo ndi thanzi lawo. Minyewa ya Agave yopangidwa kuchokera ku chomera china cha ku Mexico imawonedwa kuti ndi chinthu chabwino. fructose, kumwa mopitirira muyeso komwe kungayambitse kuwonongeka mu dzanja limodzi. Sikuti kumawonjezera shuga m'magazi, koma nthawi yomweyo kumapangitsa insulin kukana ling.

Chida ichi ndi prebiotic yachilengedwe yomwe imathandizira cholesterol yotsika, komanso imathandizira pakugwira ntchito kwa chakudya chamagaya, komanso zomwe zimakhala ndi fiber.

Momwe mungachotsere shuga pakuphika

Kwa iwo omwe amakonda zinthu zosiyanasiyana zophikira, ndikofunikira kudziwa momwe mungachotsere shuga ndikudya moyenera pakuphika, kuti muchepetse zopatsa mphamvu, komanso kuti mbaleyo ikhale yothandiza. Kuti muchepetse zopatsa mphamvu, mutha kugwiritsa ntchito zotsekemera kupanga maswiti.

Shuga ndi mitundu ina ya zotsekemera amathanso kuisintha ndi zipatso zouma. Amathandizira osati kungobweretsa kutsekemera kofunikira ku mbale, komanso kuwonjezera kukoma kwapadera. Zipatso zouma zimatha kuwonjezeredwa mumaini, ma cookie, masikono ndi zinthu zina zambiri za confectionery.

Applesauce wolemera wama pectins ndi mavitamini amatha kukhala mchere wabwino. Kulawa, mutha kuwonjezera zipatso, sinamoni, mtedza kwa izo. Powonjezera sinamoni ku makeke, mutha kumapangitsanso kukoma kwake kukhala kosalala komanso kosangalatsa. Komanso zokometsera izi zimathandizira kulimbitsa chitetezo chathupi. Kuphatikiza kwabwino kwa mtanda kumatengedwa kukhala nthochi puree, yomwe imathandizira kuti chinthu chotsirizidwa chisamve kukoma kopanda tanthauzo.

Kudziwa momwe mungasinthire shuga ndikuphika bwino mukaphika, mutha kusiyanitsa mbale yozikika ndikuchepetsa zomwe zili ndi zopatsa mphamvu.

Momwe mungasinthire shuga ndi kuwonda

Omwe ali pakudya, ndikofunikira kusankha zomwe zingakuthandizeni kuchotsa mafuta m'thupi komanso kuchepetsa kunenepa. Aliyense amadziwa kuti maswiti osiyanasiyana amakhala kwambiri ndi zopatsa mphamvu, motero ayenera kuphatikizidwa muzakudya zanu. Omwe sangathe kudya popanda zakudya zotsekemera ayenera kudziwa momwe asinthanitsire shuga ndikudya chamagulu pomwe amachepetsa thupi.

Kusankhidwa kwa zakudya zamafuta ndi zotsekemera zimadalira kuchuluka kwa kunenepa kwambiri, kupezeka kwa matenda olimba, komanso kuchuluka kwa zochita zolimbitsa thupi. Mfundo za zakudya zopatsa thanzi, malinga ndi malamulo oti munthu azigwira ntchito kapena kuwonda, zimangotanthauza kumwa mitundu ingapo yokhala ndi shuga kapena masamba ake.

Chakudya chiyenera kukhala chamagulu komanso okhala ndi mapuloteni ambiri, zovuta komanso zosavuta mafuta. Amafunikira kuti abwezeretse nyonga. Zipatso zouma zimawoneka ngati zotsekemera zofunikira, chifukwa zimathandizira kubwezeretsa mphamvu ndikwaniritsa kumverera kwa njala. Kuphatikiza apo, zipatso zina zouma zimathandizira kupweteka kwa minofu. Ngati mutsatira zakudya, mumatha kudya maswiti monga:

• oyera ndi oyera
• odzola
• pastille
• zipatso zouma
• yophika zipatso zatsopano.

Anthu omwe amakonda kunenepa kwambiri sayenera kudya shuga, ndipo maswiti ololedwa amakhala ochepa. Chokhacho chokha kuchokera pamndandandicho chimaloledwa patsiku.

Momwe mungasinthire shuga ndi chakudya chamagulu? Ili ndi vuto kwa ambiri, makamaka ngati palibe njira yokanira kuwulula. Ngati mukufunadi kudzikondweretsa nokha ndi maswiti, ndiye kuti, confectionery yapadera ya odwala matenda ashuga, omwe amakhala ndi zotsekemera zopanga.

Momwe mungasinthire shuga ndi zakudya zoyenera malinga ndi Ducan

Kuti mukhale athanzi komanso thanzi lanu, muyenera kuyang'anitsitsa zakudya zanu ndikusankha zakudya zathanzi zokha. Kuyankha funso la momwe mungasinthire shuga ndi zakudya zoyenera, ziyenera kunenedwa motsimikiza kuti mankhwalawa akhoza kupatulidwa muzakudya zanu.

Zakudya za a Ducan zikutanthauza kuti mukayamba kuchepa thupi, mutha kugwiritsa ntchito shuga m'malo mwake, zomwe zimapangitsa kuti kalori azikhala ndi zero. Zosankha zabwino pankhaniyi zikhale bwino ndi "Milford". Zakudya zonse zomwe zimakhala ndi shuga wachilengedwe mwanjira ya shuga, sorbitol kapena saccharite ndizoletsedwa.

Kuphatikiza pa zotsekemera zotsekemera, mutha kugwiritsa ntchito madzi. Mwachitsanzo, samangokhala ndi kutsekemera, lili ndi zinthu zofunika kutsata komanso mavitamini. Izi zimathandiza kuchepetsa cholesterol, imakhala ndi analgesic, anti-yotupa ndipo ndi antioxidant.

Popeza mankhwalawa ali ndi dzuwa losavuta, amalimbikitsidwa kuti azidya pambuyo pakuchita masewera olimbitsa thupi, chifukwa amathandizira kuperewera kwa mphamvu.

Matenda a shuga A shuga

Mu matenda ashuga, kusinthasintha chakudya kumayenera kuonedwa. Zogulitsa za odwala matenda ashuga zitha kugawidwa kuti ndizothandiza, zochepa komanso zoletsedwa. Chimodzi mwazoletsa izi ndi shuga wama gran, motero muyenera kudziwa momwe mungasinthire shuga kukhala ndi zakudya zoyenera, kuti mukulitse vuto lanu.

Xylitol, fructose, saccharin, sorbitol, aspartame angagwiritsidwe ntchito ngati zotsekemera. Komabe, ndikofunikira kukumbukira kuti kugwiritsa ntchito zotsekemera nthawi zonse ndikosayenera, chifukwa zimatha kuyambitsa ziwengo. Zakudya za anthu odwala matenda ashuga zitha kukhala zokonzekera kwambiri komanso zosiyanasiyana. Mutha kudya zamadzimadzi zachilengedwe ndi timadziti tatsopano, zipatso zouma.

Zakudya Zamkaka Zopanda shuga

Mkaka uli ndi shuga - lactose, kupezeka kwake komwe kumapangitsa kununkhira.Kuphatikizidwa kwa shuga wama granated ku zinthu zamkaka kumawonjezera chakudya chawo cha ma calorie, kotero yogurts yathanzi komanso tchizi zimakhala zama calorie apamwamba. Kuti mupewe izi, ndikofunikira kudya zakudya zamkaka popanda zotsekemera kapena kuwonjezera zipatso zatsopano kapena zouma.

Shuga amakhalapo m'mbale zambiri, koma amavulaza thupi, ndiye kuti mutha kugwiritsa ntchito zakudya zina zopanda thanzi zomwe zitha kusintha shuga.

Asayansi atsimikizira zovuta za shuga woyera (woyengedwa) m'thupi la munthu, koma timazolowera kudziwuza tokha maswiti! Pakudya kosafunikira, funso limakhala kuti limabweretsa shuga bwanji pakuchepetsa thupi, zomwe zotsekemera zotengera zachilengedwe kapena zoyambira zitha kutha. Kupatula shuga wongopaka mu chakudya, mutha kuchotsa mafuta ochepa owonjezera.

Zomakoma, mndandanda wawo wa glycemic

Chizindikiro ichi chikuwonetsa pang'onopang'ono mphamvu ya chakudya kapena chakumwa pakuwonjezeka kwa ndende ya magazi. Zinthu zothandiza zomwe zimakhala ndi ma carbohydrate ovuta, ndiye kuti, zomwe zimapereka kukhudzika kwa nthawi yayitali ndipo zimatengedwa pang'onopang'ono ndi thupi, zimawerengedwa kuti ndizomwe GI imafika mpaka magawo 50 ophatikizika.

Shuga wa GI ndi magawo 70. Izi ndi zamtengo wapatali ndipo zoterezi ndizosavomerezeka mu matenda ashuga komanso zakudya. Ndikoyenera kusintha shuga ndi zinthu zina zomwe zimakhala ndi GI yaying'ono komanso zopatsa mphamvu zochepa.

Ma sweeteners omwe amagulitsidwa m'misika kapena m'masitolo akuluakulu, monga sorbitol kapena xylitol, amangokhala ndi 5 kcal, ndi GI yotsika. Chifukwa chake zotsekemera ndizabwino kwa onse odwala matenda ashuga komanso anthu omwe akuyesera kuti achepetse thupi.

Zokometsera zofala kwambiri:

• sorbitol
• fructose
• stevia
• zipatso zouma
• zopangira njuchi (uchi),
• licorice muzu kuchotsa.

Zina mwa zotsekemera pamwambazi ndi zachilengedwe, monga stevia. Kuphatikiza pa kukoma kwake, kumabweretsa zabwino zambiri mthupi la munthu.

Kuti mudziwe kusankha komwe kumakhala kotsekemera kwambiri, aliyense wa iwo ayenera kuphunzira mwatsatanetsatane.

Njuchi

Uchi udadziwika kale chifukwa cha mankhwala ake, umagwiritsidwa ntchito kwambiri ngati mankhwala azikhalidwe, polimbana ndi matenda osiyanasiyana. Izi zimaphatikizapo njuchi komanso michere, mavitamini ndi michere yambiri, osasunthika komanso mapuloteni. Zomwe zimapangidwira zingasiyane pang'ono, kutengera mtundu wake.

Kwa odwala matenda ashuga komanso anthu omwe amawunika zakudya zawo, ndibwino kuti asankhe uchi wocheperako. Kuwona izi ndikophweka - ngati pali zochulukirapo pazogulitsa, ndiye kuti patapita kanthawi pang'ono iyamba kulira, ndiye kuti, idzayamba kufooka. Uchi wotere umasemphana ndi mtundu uliwonse wa matenda ashuga.

Zopatsa calorie za uchi pa magalamu 100 azinthu zimakhala pafupifupi 327 kcal, kutengera mitundu, ndipo GI yamitundu yambiri sikhala yoposa 50 magawo. Uchi nthawi zina umakhala wokoma kuposa shuga loyera, mtundu wake umatha kukhala wachikaso chowoneka chofiirira. Chachikulu ndikudziwa kuti ndi mitundu iti yomwe ili ndi index yotsika ya glycemic. Amawonetsedwa pansipa.

Malonda Ochepa a GI:

1. uchi wa mthethe - 35 magawo,
2. uchi kuchokera paini masamba ndi mphukira - 25 magawo,
3. uchi wa buluzi - 50,
4. linden uchi - 55 mayunitsi.

Posinthanitsa ndi shuga, ndi mitundu iyi ya uchi yomwe ndiyofunika kukondedwa. Tiyeneranso kukumbukira kuti odwala matenda ashuga a mtundu woyamba ndi wachiwiri amaloledwa kudya zosaposa supuni imodzi yantchito patsiku. Mtundu uliwonse wamalonda a njuchi uli ndi zabwino zakepi la munthu, ndiye kuti mutha kusintha kugwiritsa ntchito mitundu inayake ya uchi.

Uchi wa acacia amadziwika kuti ndiye mtsogoleri wazinthu zazing'ono za glucose. Ili ndi zotsatirazi zochiritsa m'thupi la munthu:

• Amasintha kagayidwe kachakudya mthupi chifukwa cha malic, lactic ndi acric acid.
• amachepetsa kuthamanga kwa magazi
• amalimbana ndi kuchepa magazi, komanso kuchuluka kwa hemoglobin,
• shuga wocheperako komanso zipatso za fructose zimapangitsa uchi wa mthethe kukhala chinthu chovomerezeka pa tebulo la anthu odwala matenda ashuga,
• kumawonjezera kukana kwa thupi kumatenda komanso mabakiteriya amitundu mitundu,
• Imathandizira thupi kuyambanso kupuma kwa nthawi yayitali komanso kupuma kwamatenda opatsirana, ngakhale kwa ana azaka ziwiri,
• Uchi wa mthethe umapanga madontho amaso, njira zotulutsira utsi ndi kuchiritsa mafuta kuti ayake,
• limafinya mitsempha yamagazi ndikuimitsa njira ya magazi.

Uchi wa paini ndi wotchuka chifukwa cha mawonekedwe ake, omwe amaphatikizapo chitsulo, magnesium, potaziyamu, selenium, flavonoids, organic acid ndi antioxidants. Chifukwa cha chitsulo, kugwiritsa ntchito uchi wa pine pafupipafupi kumatha kukhala njira yabwino kwambiri yothandizira magazi m'magazi, ndipo njira zopangira magazi zimathandizanso. Ma antioxidants amachotsa zoyipa mthupi ndi kuletsa ukalamba.

Ma flavonoids omwe amaphatikizidwa ndi kapangidwe kake amatha kuvulaza microflora ya pathogenic m'matumbo ndikuwongolera magwiridwe antchito am'mimba. Kuchuluka kwa potaziyamu kumakhala ndi zotsatira zabwino pamitsempha, kusowa tulo kumapita ndipo kugona tulo usiku.

Eucalyptus uchi ali ndi zinthu zingapo zochiritsa, zomwe zazikulu ndikuwonongeka kwa microflora ya pathogenic mu mucosa ya chapamwamba kupumira thirakiti. Shuga akhoza kulowedwa ndi uchi wa buluzi m'dzinja-nthawi yachisanu ndipo ichi ndi njira yabwino kwambiri yopewera matenda opatsirana ndi tizilombo.

Matenda a chapamwamba kupuma thirakiti, tikulimbikitsidwa kugwiritsa ntchito njuchi. Kapu ya tiyi wokhala ndi uchi wa buluzi imakhala ndi zotsatira zosakhalitsa za anti-kutupa.

Uchi ndi njira ina yabwino kwa shuga.

Sorbitol ndi Xylitol

Sorbitol ndiwotali kwambiri ndi wokoma kwambiri. Ndipo pali zifukwa zingapo za izi, zomwe zifotokozedwa mwatsatanetsatane pansipa. Choyamba, sorbitol imakhala yokoma kangapo kuposa shuga, chifukwa chake, iyenera kugwiritsidwa ntchito kwambiri.

Kachiwiri, kuchuluka kwa calorie sorbitol, 280 kcal pa 100 magalamu a mankhwala. Chifukwa chake, munthu amagwiritsa ntchito kuchuluka kwa sorbitol kuti apeze kutsekemera kofanana ndi shuga.

Likukhalira kuti sorbitol ikhoza kupangitsa kuti minofu ya adipose ipangidwe. Kutsekemera kotereku sikuli koyenera kwa anthu omwe akufuna kuchepetsa kulemera kwa thupi ndikulemba mitundu iwiri ya anthu ashuga, chifukwa amafunika kuwunika molemera. Sorbitol ndi xylitol ndizofanana pakapangidwe. Amapangidwa kuchokera ku wowuma chimanga, koma okhala ndi GI yotsika pafupifupi 9 mayunitsi.

Cons of sorbitol ndi xylitol:

1. zambiri zopatsa mphamvu
2. Imakhala ndi mankhwala ofewetsa tuvi, ndi magalamu 20 okha a zotsekemera zomwe angayambitse matenda otsegula m'mimba.

Ubwino wa sorbitol ndi xylitol:

• zabwino kwambiri choleretic wothandizila matenda a choleretic,
• pakagwiritsidwe ntchito kochepa, imakonza magwiridwe antchito am'mimba chifukwa chothandiza pa microflora.

Munthu ayenera kusankha yekha ngati atha kusintha shuga ndi sorbitol, ataganizira zabwino ndi zovuta zonse za izi.

Kufunso - momwe mungasinthire shuga ambiri mwamagawo, yankho lidzakhala - stevia. Ichi ndi chinthu chachilengedwe chopangidwa kuchokera kumasamba obzala osatha, omwe nthawi zambiri amakhala okoma kuposa shuga yemweyo. Cholowa ichi chili ndi mavitamini ambiri komanso zinthu zosiyanasiyana zofunikira mthupi la munthu.

Mu magalamu 100 a chinthu chotsirizidwa, 18 kcal yokha, ndipo chisonyezo cha glycemic sichimafika magawo khumi. Kwa onse, ndi stevia yomwe imathandizira kukhudzidwa kwa shuga omwe amalowa m'magazi, potero amachepetsa kutsika kwa shuga. Izi zofunikira kwambiri kwa odwala matenda ashuga amtundu uliwonse - mitundu yoyamba, yachiwiri komanso yonyansa.

Komabe, stevia ilinso ndi zovuta. Mwachitsanzo, zimayambitsa ziwopsezo zingapo mwa anthu, chifukwa chake amalimbikitsidwa kuti azilowetsa pang'onopang'ono muzakudya. Ngati stevia imaphatikizidwa ndi mkaka kapena mkaka, ndiye kuti mutha kutsegula m'mimba.Izi zotsekemera pang'ono zimachepetsa kuthamanga kwa magazi, hypotonic zitsamba monga zotsekemera ndizowopsa.

Stevia ili ndi zinthu zabwino zotsatirazi:

1. Mavitamini B,
2. Vitamini E
3. Vitamini D
4. Vitamini C
5. vitamini PP (nicotinic acid),
6. ma amino acid
7. zoteteza
8. mkuwa
9. magnesium
10. silicon.

Chifukwa cha kukhalapo kwa Vitamini C, stevia yokhala ndi kugwiritsa ntchito nthawi zonse imatha kuwonjezera chitetezo chamthupi. Vitamini PP imakhala ndi zopindulitsa pamtundu wamanjenje, imasintha kugona ndikuchotsa munthu nkhawa. Vitamini E, wolumikizana ndi vitamini C, amayamba kuchita ngati antioxidant, akuchepetsa kukalamba kwa thupi ndikuchotsa zovuta zoyipazo.

Kuti mudziteteze ku ziwopsezo zilizonse ndi zovuta zina kuchokera ku stevia, ndibwino kufunsa katswiri wa endocrinologist kapena wothandizira zakudya musanagwiritse ntchito.

Kuphatikiza kwakukulu kwa shuga ndikuti samapatsa thupi mafuta osweka ambiri, monga shuga. Chitsamba ichi chagwiritsidwa ntchito kwa nthawi yayitali ngati mankhwala azikhalidwe, chiwopsezo chofunikira kwambiri kwa matenda a shuga a 2 komanso kuthamanga kwa magazi.

Stevia ali ndi zinthu zotsatirazi:

• imathandizanso kuti thupi la cholesterol yoyipa ithe, kuti magazi a mapangidwe amadzi a m'magazi,
• kutsitsa magazi, ndi kugwiritsa ntchito ma stevia pafupipafupi.
• Chifukwa cha selenium, imalepheretsa kudzimbidwa,
• amachepetsa kuchuluka kwa shuga m'magazi, kotero nthawi yoyamba atayambira stevia iyenera kuyesedwa ndi glucometer, chifukwa zingakhale zofunikira kuchepetsa jekeseni wa insulin ndi mankhwala ochepetsa shuga.
• kukulitsa kukana kwa thupi ku mabakiteriya komanso matenda amtundu osiyanasiyana, chifukwa cha kuchuluka kwa ma amino acid,
• kuthamanga kwa kagayidwe kachakudya njira.

Stevia samangokhala wokoma, komanso wothandiza wokoma. Ndi kagwiritsidwe kake kawirikawiri, kuchuluka kwa shuga wamagazi ndi kuthamanga kwa magazi zimasinthidwa.

Kumangirira mwachangu ma shuga omwe afotokozedwa pamwambapa, ndikofunikira kudziwa kuti ndikofunika kusintha shuga wamba m'malo mwake, chifukwa chosowa zinthu zofunikira mmenemo, zopatsa mphamvu zopatsa mphamvu zambiri komanso GI. Kusintha shuga ndi uchi kapena stevia ndikothandiza - awa ndi omwe amakonda kwambiri zotsekemera.

Kanemayo munkhaniyi akukamba za zabwino za munthu wokoma ngati Stevia.

Kwa chithunzi

Kamodzi m'mimba, shuga amaphulika zigawo zikuluzikulu, imodzi ya izo ndi glucose. Amadzipangira magazi. Pambuyo pake, pafupifupi ¼ ya gawo lake imasungidwa ngati glycogen m'chiwindi, pomwe mbali ina imapita kukapangidwa kwa adipocytes. Yotsirizirayi imalimbikitsidwa ndi insulin, yomwe imapangidwa ndi kapamba akangolowa shuga m'magazi.

Chiwembu chambiri kulemera motere: glucose ochulukirapo amapezeka m'magazi, kuchuluka kwa insulin, zomwe zikutanthauza kuti mafuta ochulukirapo amapangika. Popita nthawi, izi zimayambitsa kunenepa kwambiri, zomwe zimathandizira kukula kwa matenda ashuga, matenda oopsa komanso atherosclerosis. Matenda onsewa amalumikizana kwambiri kotero kuti amatchedwa nthawi imodzi mumankhwala - metabolic syndrome.

Pokhala m'mimba yogaya, shuga amatha "kuchita zinthu" pamenepo. Imachepetsa kubisalira kwa madzi a m'mimba, osakhudza kugwira ntchito kwa chakudya cham'mimba. Zakudya zonse zomwe zilipo nthawi imeneyo ndizovuta kugaya, ndipo gawo lina limatumizidwanso kuma ndowa monga ma deposits amafuta.

Nutritionists amaletsanso kudya shuga chifukwa imachepetsa njira zama metabolic, ndipo izi zimasemphana ndi cholinga cha kuchepa thupi - kuthamangitsa kagayidwe. Tidakambirana za kagayidwe ndi ntchito yake yolephera kulemera mkati.

Zaumoyo

Shuga umatha kudyedwa osavulaza thanzi, ngati suudya kwambiri.Tsoka ilo, kuphatikiza pa zokowa zomwe timayika tiyi, timadya maswiti, chokoleti cha mkaka, ayisikilimu ndi maswiti ena oyipa omwe zili ndizambiri. Ndipo kenako amasintha kukhala mavuto akulu:

• nthawi zambiri sizivuta,
• khungu limangokulira: Matenda owopsa akuchulukirachulukira, makwinya ambiri amawonekera, zotanuka zimatayika,
• kudalira kwenikweni maswiti amapangidwa,
• zochitika zikukula
• chitetezo chochepa
• minofu ya mtima imafooka
• chiwindi chimadzaza ndi kuwonongeka,
• maulalo aulere amapangidwa (malinga ndi malipoti ena, amapanga maselo a khansa),
• milingo ya uric acid, yomwe imasokoneza mtima ndi impso,
• chiopsezo chokhala ndi matenda a Alzheimer's ndi matenda a senile achulukitsidwa,
• Mafupa amakhala ofooka,
• ukalamba umathandizira.

Kuzunza nthano. Iwo omwe amakonda maswiti amadzitsimikizira okha kuti shuga ndikofunikira kuti ubongo ukhale bwino. M'malo mwake, kuti mukhalebe waluso pamlingo woyenera, mumafunika shuga, yemwe amapezeka muzakudya zabwino - uchi, zipatso, zipatso zouma.

Zomwe mungamwe tiyi ndi kuwonda

Chimodzi mwazakudya zovulaza ndizomwe zimatchedwa kuti akudya zazakumwa, zomwe zimakhala ndi tiyi kapena khofi ndi ma cookie, maswiti. Pa malo amodzi otere, mutha kugwiritsa ntchito mpaka 600 kcal, ndipo iyi ndi gawo limodzi mwa magawo atatu a zopatsa mphamvu patsiku. Kuti muyambe, khalani ndi chizolowezi chomwa tiyi kapena khofi popanda maswiti. Chingalowe m'malo ndi shuga ndi chiyani mukamachepetsa zakumwa zoledzeretsa? Tiyi yosalala ndi zakumwa zina zotentha zimatha kutsekemera ndi zotsekemera, monga fructose, stevia, saccharin, etc.

Zakudya zotsekemera

Kulowa m'malo mwa shuga ndi njira yothandiza yochepetsera thupi ndikubweretsa thupi lanu, osapatula maswiti azakudya. Shuga amalimbikitsa kupanga dopamine ndi serotonin - mahomoni otchedwa chisangalalo. Koma munthu amamva kukwera pokhapokha mphindi 15-20 zoyambirira, kenako pakubwera kusweka ndi mphwayi, popeza thupi limafunikira mphamvu zambiri kuti lithetsere kuchuluka kwa shuga m'magazi.

Zokoma ndizakudya zowonjezera zama calorie. Mtengo wawo wa calorific ndi wochepa kwambiri kotero kuti sungaganiziridwe powerengera KBZhU. Amalekedwa pang'onopang'ono, kupewa kutumphuka kwakuthwa mu insulin, mosiyana ndi maswiti asitolo. Pali zotsekemera zachilengedwe za kuchepa thupi komanso zochokera ku mankhwala. Zachilengedwe zimaphatikizapo fructose, stevia, xylitol, sorbitol, ndipo zina zochita kupanga zimaphatikizapo cyclamate, aspartame, saccharin, acesulfame potaziyamu, sucralose. Mfundo zosangalatsa:

• Opanga ena amaphatikiza mitundu iwiri kapena kupitilirapo (yachilengedwe kapena yaukadaulo) mwanjira inayake. Kutulutsa mawonekedwe: mapiritsi, ufa, madzi.
• Omwe amadzichepetsera amakhala ocheperapo nthawi zambiri kuposa zinthu zokonzedwa nthawi zonse. Piritsi limodzi ndi lofanana 1 tsp. shuga wonenepa.
• Phukusi lodziyimira lokhathamiritsa lomwe limalembetsa mapiritsi makumi asanu ndi awiri ndi awiri (1200 mapiritsi) - 5.28 makilogalamu oyeretsedwa.
• Zotsekemera zachilengedwe ndizokwera mtengo kwambiri, koma akatswiri azakudya zawo amalimbikitsa kugwiritsa ntchito kusintha mafuta. Mutha kugula m'malo mwa shuga kuti muchepetse kunenepa ku pharmacy, dipatimenti ya shuga ku supermarket, pa intaneti.

Zokhudza ngozi za shuga

Shuga amatanthauza michere, yomwe imatengedwa ngati michere yofunika yomwe imapatsa thupi mphamvu zopatsa mphamvu. Amadziwika kuti supuni ya shuga imakhala ndi 16 kcal. Chogulikacho chimapezeka mu mchenga, maswiti, komanso lumpy. Amagwiritsidwa ntchito: mumalonda omalizidwa, confectionery, makeke, masisitimu, ma jams, komanso msuzi, marinade, ndi zina zambiri.

Shuga yokhazikika imatha kutengeka mosavuta kulowa m'magazi, zomwe zimayambitsa kukwera kwakukulu, kenako kutsika kwa glucose wamagazi. Zotsatira za izi ndikuwoneka kwa mapaundi owonjezera, komanso chiwopsezo chowonjezeka cha matenda a shuga. Kuphatikiza apo, tinthu tating'onoting'ono tomwe timatsalira m'mano, timakhala malo abwino kwambiri opangira mabakiteriya, omwe amakhumudwitsa kupezeka kwa caries.

Poganizira izi pamwambapa, akatswiri azakudya amalangizidwa kuti asamamwere supuni zosaposa khumi ndi zisanu ndi chimodzi za shuga patsiku, kuphatikiza osati ufa woyera wokha womwe umathiridwa mu khofi kapena tiyi, komanso shuga wopezeka muzakudya zonse zomwe zimadyedwa. American Association of Cardiology posachedwapa yachepetsa izi ndi theka: azimayi amalimbikitsidwa kudya supuni 6 za chinthu choyipa patsiku, ndipo amuna - mpaka 9.

Momwe mungasinthire shuga? About "kuthamanga" ndi "wodekha" chakudya

Anthu ena amaganiza kuti ngati m'malo mwa shuga pali fructose, uchi kapena zotsekemera zina, ndiye kuti izi zitsatiridwa ndi thanzi labwino komanso kuwonda. Iwo amene akufuna kukonza thanzi lawo ndikukhala ochepa thupi ayenera kudziwa kuti shuga zomwe zimatheka kawiri sizabwinonso kuposa izi zomwe zimadziwika kuti poizoni woyera, ndipo nthawi zina amakhala woipa kwambiri.

Malinga ndi akatswiri azakudya, mchere mthupi, ngakhale umakhala wocheperako, ndizofunikira, pomwe shuga ndiwopanda ntchito konse. Anthu ena amakhulupirira molakwika kuti shuga amautsa ubongo. Akatswiri amati ubongo umafunika glucose kuti azigwira bwino ntchito. Zaumoyo zingakhale zopindulitsa kwambiri ngati zachokera ku "chakudya pang'onopang'ono." Nthawi ya gawoli, ophunzira kapena ogwira ntchito zamaganizidwe amasintha shuga ndi zakudya m'zakudya ndi mpunga wamafuta, chimanga (kupatula semolina), zinthu zonse zaufa, tirigu ndi zipatso (zopanda shuga, mwachitsanzo, maapulo). Izi zitha kuthandizira kutuluka kwamtundu umodzi ndi kukhazikika kwa milingo ya shuga m'magazi.

"Zakudya zopatsa thanzi" (chokoleti, makeke okoma omwe amapangidwa ndi ufa wa tirigu) zimathandizira kuchuluka kwa glucose kupita kumwamba ndikugwanso pomwepo, pambuyo pake thupi lifunika chakudya chatsopano. Izi ndizomwe zimavulaza shuga. Zili zovulaza kwa iwo omwe akuyesera kuti achepetse thupi kapena kuyesera kuti asalemere kwambiri.

Chifukwa chiyani timakopeka ndi maswiti?

Omwe amathandizira amakhulupirira kuti pali zifukwa ziwiri zomwe zimapangitsa munthu kukhala wokonda maswiti. Choyamba, zimachitika pamene thupi lili ndi njala ndipo likufunika kulandira gawo lamphamvu. Nthawi zambiri, "chakudya champhamvu" chimagwiritsidwa ntchito pamenepa. Akatswiri amalimbikitsa kuti musamagwire izi mosamala ndikukhala ndi zofunikira ndi chinthu china chothandiza. Kachiwiri, izi zimachitika nthawi ya kupsinjika: munthu "amalanda" zomwe akumana nazo kapena atayika china chake chomwe alibe.

Ngati m'mbiri zonsezi munthu akakumbukira kuopsa kwa shuga ndikufuna kuuchotsa, ayenera kudziwa momwe shuga angachotsere, ndikutsimikizika popanda kuvulaza thanzi.

Zotsekemera Zachilengedwe: Uchi

Kodi shuga ungasinthidwe ndi uchi? Nutritionists amayankha mosatsimikiza kufunsoli. Uchi ndi chinthu chotchuka pachikhalidwe chomwe anthu amagwiritsa ntchito poyang'ana shuga. Muli mavitamini ndi michere yambiri, kuphatikiza apo, imakhala ndi kukoma. Uchi ndiwotsekemera kwambiri kuposa shuga; komanso, suwononga thupi, mosiyana ndi shuga woyengetsa, yemwe alibe chilichonse chothandiza.

Si aliyense amene angalowe shuga ndi uchi: wina sakonda kakomedwe kake, chifukwa ena (makamaka ana) zimachitika chifukwa cha zovuta zomwe zimachitika chifukwa chokhala ndi njuchi. Koma kwa anthu athanzi omwe amakonda uchi, kuwachotsa shuga ndi njira yabwino kwambiri yothetsera. Zambiri zopatsa mphamvu zamtunduwu siziyenera kuwopsa - ndizovuta kwambiri kudya kwambiri. Komabe, wina sayenera kuyiwala za kusapumira.

Kodi uchi umachotsa shuga m'miphika ndi zakudya zofunikira monga khofi kapena tiyi?

Tsoka ilo, sizili choncho. Lero m'malo osiyanasiyana mungapeze maphikidwe ambiri omwe amalimbikitsa kuti muwonjezere, mwachitsanzo, pa mtanda wa makeke. Akatswiri samalangiza kuti azichita izi, chifukwa t> 40 ° C katundu wa bactericidal amatayika mu mankhwala, ma enzyme amawonongedwa, fungo ndi kuwonongeka kwawo.Ngati uchi watenthedwa t = 60-80 ° C, kuchuluka kwakuchuluka kwa oxymethylfurfural, womwe ndi poizoni womwe sufuna kutulutsidwa, umapezekanso. Kugwiritsa ntchito tiyi wowotcha mosiyanasiyana ndi uchi sikungathe kufikira zinthu zoopsa izi. Koma kodi kuli koyenera kuyesa shuga m'malo ndi uchi, podziwa kuti pamene mankhwalawo atenthedwa, mapindu ake onse amatayika?

About shuga ufa

Kwa okonda kutaya nthawi kukhitchini, funso nthawi zina limabuka: kodi ndizotheka kusintha shuga ndi ufa? Akatswiri amati calorie zomwe zimakhala ndi shuga wamafuta ndizokwera kwambiri: 100 g pamalonda awa ali ndi 335 kcal. Chifukwa chake, chikawonjezedwa kuphika, kuchuluka kwa mphamvu ya mbale kumawonjezera nthawi zambiri. Izi ziyenera kukumbukiridwa ndi iwo omwe amayang'anira kulemera kwawo mosamalitsa.

Nthawi zambiri, ophika ndi novice omwe akufuna kuchepetsa zama calorie pazogulitsa amafunsa: kodi shuga ufa ungasinthidwe bwanji ndi shuga? Nayi deta kuchokera patebulo. Chokwanira:

• mu kapu imodzi yabwinobwino: shuga wonenepa - 230 g, shuga -200 g,
• mu luso limodzi. l: shuga wama granated - 25 g, shuga wamafuta - 22 g,
• mu supuni imodzi: shuga - 10 g, icing shuga - 8 g,
• mugalasi yopyapyala: shuga wokazinga - 200 g, ndi shuga wa icing - 180 g,
• mu galasi loyang'ana kale: shuga wokonzedwa - 180 g, shuga ya icing - 140 g.

Gawo la shuga wonenepa lomwe limalemedwa ndi 100 g limayikidwa m'mbale 0,51, kapena supuni 8.23. Kuphika kofananako kwa shuga wa ufa kumayikidwa mumikapu 0,76, kapena supuni 12.12.

About stevia ndi stevioside

Mwina yankho labwino kwambiri ku funso loti lisinthe shuga ndi lingaliro logwiritsa ntchito stevia m'malo mwa chinthu chokonzanso. “Udzu wa uchi ”wu umakhala wokoma kwambiri, wopanda zopatsa mphamvu zambiri, kuphatikiza apo, ulibe zotsutsana zogwiritsa ntchito. Stevia wouma amawonjezeredwa tiyi, decoction wamasamba ake amagwiritsidwa ntchito muzakudya ndi mafuta ophikira, komanso pakukonza njere zamitundu yonse. Msuzi wa Stevia ukhoza kusungidwa mufiriji kwa sabata limodzi. Omwe safuna kusokoneza ndi udzu wouma amatha kugwiritsa ntchito stevioside - Tingafinye wa stevia (wopezeka m'mapiritsi kapena ufa).

Mankhwala okoma

Omwe akufuna kuchepa thupi nthawi zambiri amafunsa funso: chimatha kusintha shuga pakuphika, mwachitsanzo, mu charlotte? Kodi mungakhale bwanji okonda tiyi ndi khofi? Kodi malo abwino kwambiri a shuga m'mazakumwa awa ndi ati?

Simalimbikitsidwa kutentha uchi, koma ambiri amalingalira za stevia, ndi zabwino zake zonse, kuti ndizolunjika. Connoisseurs amalangizidwa kuti ayesere madzi otsekemera m'malo mwa shuga, omwe amapezeka ndi madzi owiritsa zipatso kapena zakumwa zina zokhomedwa ndi mbewu mpaka utakhazikika. Mankhwala amakhala ndi kukoma kwambiri komanso kokwanira kwathunthu kuposa shuga. Kugulitsidwa ku malo ogulitsa zakudya.

Zogwiritsidwa ntchito kwambiri

Mukuyang'ana yankho la momwe mungasinthire shuga, akatswiri amapereka lingaliro la mndandanda wamasamba (kutali ndi athunthu) omwe amalowa bwino bwino pachinthu ichi:

• agave manyuchi
• Yerusalemu artichoke manyuchi,
• mphesa
• deti (dzina lina: deti uchi),
• balere chimera
• maple manyuchi
• manyuchi a carob.

Uchi m'malo mwa shuga

Atafunsidwa kuti shuga atha kulowa m'malo ndi uchi, akatswiri azakudya amayankha mogwirizana. Ngakhale kuti njuchi ili ndi zopatsa mphamvu zambiri (329 kcal) ndi GI yayikulu (kuyambira 50 mpaka 70 mayunitsi, kutengera mitundu), idakali yofunika kwambiri:

• Amakhala bwino, koma osavulaza kugaya,
• imafulumira, koma osachedwa kagayidwe.
• zosavuta kugaya
• Zilibe zovulaza thupi - m'malo mwake, zimagwiritsidwa ntchito pochiza matenda ambiri ndikuwongolera ntchito pafupifupi ziwalo zonse.

Mwachidziwikire, kutaya thupi, uchi ndi bwino kuposa shuga. Nthawi yomweyo, okonda maswiti sayenera kuyiwala zazomwe zili ndi zopatsa mphamvu komanso GI. Mukufuna kuti akuthandizeni polimbana ndi mapaundi owonjezera - osagwiritsa ntchito 50 g patsiku ndipo m'mawa wokha.

Werengani zambiri za momwe mungagwiritsire ntchito uchi poonda.

Kuphatikiza Kwapangidwe

Anthu omwe ali ndi matenda a shuga amatha kugwiritsa ntchito maswiti a diabetesic fructose, koma kuchuluka kwawo kuyenera kukhala kochepa kwambiri. Nthawi zonse maswiti oterewa sayenera kupitirira 40. Fructose nthawi zambiri imagwiritsidwa ntchito m'malo mwa shuga kuti muchepetse kunenepa. Kutulutsa Fomu - ufa, sachet ndi yankho. Fructose ikhoza kuwonjezeredwa zakumwa ndi zakudya zotsekemera.

About Mbewu Shuga

Nthawi zambiri, timagwiritsa ntchito shuga kapena nzimbe. Sasiyana kwambiri wina ndi mnzake mawonekedwe ake komanso zakudya. Koma izi zimachitika pokhapokha atayeretsedwa. Komabe, masiku ano m'masitolo mutha kupeza nzimbe zosenda bwino, zomwe zimakhala ndi mtundu wakuda komanso kukoma kosadziwika. Imakonzedwa pogwiritsa ntchito ukadaulo wofatsa, chifukwa chake umasunga zinthu zofunikira. Mulinso zakudya zamafuta, zomwe:

• pang'onopang'ono
• yeretsani matumbo, kuti mumasuleni ndowe ndi poizoni,
• amafunika kuyamwa ma calories ambiri,
• sikuti musayike m'malo ovuta.

Zonsezi zimakuthandizani kuti mugwiritse ntchito mukamaonda. Koma musaiwale kuti ili ndi ma calorie apamwamba kwambiri ngati "abale" ake oyeretsedwa: ili ndi 398 kcal.

Okometsetsa kwambiri mwachilengedwe mu kuwonda kwambiri ndi uchi, zipatso zouma ndi zipatso zatsopano. Zowona, zogulitsa ziwiri zoyambirira ndizowopsa pazambiri zawo zopatsa mphamvu. Ndipo zipatso, mwatsoka, sizotsekemera ndipo simunaziyika tiyi.

Pali lingaliro. Zambiri zikuwonetsa kuti ma sweeteners (onse achilengedwe ndi opanga) ndi carcinogens ndi khansa yoyambitsa. Izi ndizowopsa, koma osatsimikizidwa mwasayansi.

Mndandanda Wazogulitsa

Vuto la shuga ndiloti "limabisika" muzinthu zambiri zogulitsa. Ngakhale zomwe sitingathe kuziganizira. Kodi mungayang'ane kapangidwe ka soseji kuti ilipo? Ndipo pachabe: alipo ambiri. Chifukwa chake, tikuchenjezani za ngozi yomwe ingachitike pogwiritsa ntchito mndandanda wotsatirawu.

Zogulitsa momwe zingakhalire:

• yogurts, curds, curds, ayisikilimu, curd misa,
• makeke
• soseji, masoseji, masoseji ndi zinthu zina zomalizidwa nyama,
• granola, makeke ophika mkate ndi ophika buledi, mbewu monga pompopompo, mapara azakudya zomanga thupi, granola, mbewu zam'mawa,
• ketchup, msuzi wokonzedwa,
• nandolo zamzitini, nyemba, chimanga, zipatso,
• zakumwa zonse zakusitolo, kuphatikizapo mowa.

Opanga nthawi zambiri amadzisintha ndi madzi a glucose-fructose. Ndiotsika mtengo komanso owononga thanzi. Amapangidwa pamaziko a chimanga. Choopsa ndichakuti sichikhutira ndipo chimangokulitsa chilimbikitso ngakhale mutakhala chakudya chambiri komanso chopatsa mphamvu. Kuphatikiza apo, amapanga mapangidwe a mafuta popanda kufufuza. Zilembozi zimawonetsa manyowa a tirigu wambiri, glucose-fructose manyuchi, shuga wa chimanga, madzi a chimanga, WFS kapena HFS.

Mwamwayi, palinso zinthu zomwe kulibe "wakupha wokoma". Amatha kuwonjezeredwa moyenera ku zakudya mukamachepetsa thupi, malinga ngati mutha kuwayambitsa pazolimbitsa thupi za tsiku ndi tsiku.

Zamgululi Zaulere Za shuga:

• nyama
• nsomba, nsomba zam'nyanja,
• masamba, zipatso, amadyera, mtedza, zipatso, mbewu, bowa,
• mazira
• pasitala
• , wokondedwa, mararmade, maswiti, marshmallows, zinthu zabwino za kum'mawa ndi mtedza ndi zoumba,
• yogati yachilengedwe, kirimu wowawasa, tchizi choko, yogati, kefir, mkaka,
• odzola zipatso
• zipatso zouma
• kumwa madzi.

Zambiri. M'pake kuti shuga ndiwosokoneza bongo. Monga kafukufuku wa labotale wasonyeza, machitidwe ake mu ubongo ndendende njira zomwezo zimachitika monga momwe amagwiritsidwira ntchito mankhwala osokoneza bongo.

Mulingo wa shuga patsiku wokhala ndi moyo wathanzi komanso wathanzi labwino ndi 50 g kwa akazi ndi 60 g kwa amuna. Komabe, zizindikirazi zimaphatikizanso zomwe zili muzinthu zamagulu ogulitsa.Malinga ndi ziwerengero, pafupifupi, munthu amadya pafupifupi 140 g tsiku lililonse - kuchuluka koletsa komwe kumakhudza osati chithunzi chokha, komanso thanzi.

Ponena za funsoli, ndi magalamu angati a shuga patsiku omwe amatha kutaya thupi, apa malingaliro a akatswiri azakudya amasiyana kwambiri.

Lingaliro loyamba. Chizindikiro ichi mu zakudya zilizonse zimayenera kukhala ziro. Osachepera mawonekedwe ake oyera, ndibwino kuti musagwiritse ntchito, ndikuchepetsa maswiti ena (ngakhale othandiza) pang'ono.

Maganizo achiwiri. Itha kugwiritsidwa ntchito pakuchepetsa thupi, ngati mumatsatira zinthu ziwiri:

1. Chepetsa kuchuluka kwake kukhala kochepera: 1 tsp. pa chikho cha tiyi + ½ lokoma keke / 1 maswiti + ½ tsp. pa mbale ya phala.
2. Gwiritsani ntchito m'mawa okha - nthawi ya chakudya cham'mawa kapena chamasana.

Omwe akutsimikizira mfundo yachiwiri amati kuchita masamu kosavuta:

Mu 100 g mchenga - 390 kcal. Mu 1 tsp. - 6 g Ngati ma supuni awiri okha atasungunuka mu tiyi m'mawa, timangowonjezera k 46.8 kcal pazakudya zamasiku onse zopatsa mphamvu. Zowonadi, zopanda pake, zomwe zimatsala pang'ono kulowa mu 1,200 kcal. Izi ndiye zolimbitsa thupi tsiku ndi tsiku zochepetsa thupi, zomwe zimawerengedwa molingana ndi momwe munthu aliyense alili.

Komabe, muyenera kumvetsetsa kuti mfundo pano siyopezeka konse mumalori, koma machitidwe omwe amayambitsa izi mthupi. Ngakhale mlingo wocheperako umakupangitsani kuti mukhale ndi insulin, ndipo chilichonse chomwe mudadya m'mbuyomu kapena panthawi yokoma tiyi chimasanduka mafuta.

Zotsatira za kukana shuga

• Kuchepetsa thupi
• kuyeretsa khungu
• kuchepetsa mtima
• kukonza chimbudzi,
• kulimbitsa chitetezo chokwanira
• Kuchotsa kutopa kwakuya,
• kugona tulo.

• kuwawidwa mtima, kupsa mtima, mkwiyo, kusokonekera,
• zosokoneza tulo
• ulesi, kumva kutopa ndi kutopa kwamuyaya,
• chizungulire
• minofu ululu matenda
• nkhondo
• Kulakalaka kosaletseka kwa maswiti.

Funso loti ngati pali shuga kapena ayi panthawi yakuchepa kwa thupi liyenera kusankha aliyense payekhapayekha, kutengera mtundu wa thupi lake komanso upangiri wothandizira wodyetsa zakudya. Ngati cholinga ndikuchotsa mapaundi owonjezera a 4-5, supuni zingapo m'mawa khofi sizikhala adani awo. Koma ndi kunenepa kwambiri kwa gawo la II-III, lovuta ndi shuga, muyenera kusiya maswiti aliwonse, ngakhale othandiza kwambiri.

Popeza ndaganiza zodya bwino, chinthu choyamba kuchita ndi kusiya shuga. Izi sizitanthauza kuti muyenera kudzimana gawo la maswiti a tsiku ndi tsiku omwe amakulitsa mulingo wa endorphin. Pali njira zambiri zosinthira shuga popanda kuvulaza thanzi lanu.

Tanthauzo

Shuga ndi chinthu chomwe timadya tsiku lililonse, komanso m'njira zake zosiyanasiyana. Amapatsa mbaleyo kutsekemera, mphamvu, kukweza. Amakhulupilira kuti shuga ndikofunikira kwa ogwira ntchito ndimaganizo opitilira muyeso, imayendetsa ntchito zamaubongo ndipo imalepheretsa kugwira ntchito mopitilira muyeso. Komabe, izi ndi malingaliro olakwika wamba. Shuga ndi chakudya champhamvu kwambiri chomwe chimapangitsa kuti pakhale zopanda zotsatira zina koma kukhazikika m'mbali zake ndikuwonjezera kulakalaka kwa maswiti. Asayansi atsimikizira kuti thupi silimafunikira konse, ndipo ndibwino kulipeza ndi pang'ono pang'onopang'ono, mphamvu yake yomwe imapatsa ubongo nthawi yayitali.

Ndipo kodi shuga ungasinthidwe bwanji? Muyenera kuvomereza kuti uchi ndi zingapo zotsekemera zamankhwala kuchokera ku malo ogulitsira apafupi zimakumbukira nthawi yomweyo. Izi ndizothandiza kwambiri, koma chilichonse chimakhala ndi zake komanso zovuta zake. Kuphatikiza apo, pali njira zina zambiri zabwino komanso zothandiza za "poyizoni wokoma" yemwe amapezeka kukhitchini yathu. Iyi ndi njira yabwino kuisinthira mukuphika ngati simungathe kuchita popanda shuga popanda mankhwala.

Tikudziwa za iye kuyambira tili ana. Izi zotsekemera zimatchedwa chenicir yochiritsa yeniyeni chifukwa cha mawonekedwe ake achilengedwe. Uchi ndi malo abwino a shuga.Choyamba, ndizothandiza kwambiri, ndipo chachiwiri, supuni imodzi yokha imasintha masipuni angapo amchenga.

Yesani kapu ya tiyi ndi uchi. Zomva zowawa sizikhala zosasinthika, koma zabwino mu zakumwa zoterezi zidzawonjezedwa. Uchi ndi timadzi tokonzedwa pang'ono tomwe timatola njuchi kuchokera kuzomera. M'malo mwake, awa ndi mafuta osungunuka osungunuka mumadzi ochepa. Kodi shuga ungasinthidwe ndi uchi? Osati zotheka, koma zofunikira! Ingokumbukirani kuti kutentha kwambiri kumatha kutaya zinthu zake zonse zofunikira, lokoma ndi fungo lokhalo ndizatsalira. Ndikulimbikitsidwa kuti muzitha kusungunula ndi madzi ofunda, kutentha kwake osaposa madigiri makumi anayi.

Mpaka posachedwapa, zinali zodabwitsa kwambiri kwa anthu ambiri aku Russia. Koma atazindikira zonse zothandiza, stevia adayamba kutchuka ndipo amakula m'mapulani awo. Kupadera kwake kwa udzu kuli mwa kupezeka kwake kokhala ndi michere yambiri, ma amino acid, mavitamini ndi mchere wamchere. Tithokoze chifukwa cha setiyi ya stevia ili ndi kutsekemera kwambiri ndipo ili ndi zopatsa mphamvu zochepa. Mukaphika, shuga amathanso kuisintha. Tsopano zimagulitsidwa ngati madzi m'masitolo aliwonse, komanso, stevia imatha kulimbitsa chitetezo cha mthupi, kuthana ndi ma slags ophatikizidwa m'thupi ndi zinthu zina zovulaza.

Pophika, stevia imagwiritsidwa ntchito kulikonse. Sichoyenera kwa maphikidwe okha omwe amafuna kuwonjezereka kwa caramelization. Powonjezera shuga zana ndimagulitsidwe, mutha kupeza osati tonne yamafuta owonjezera, komanso kuwonjezera kuchuluka. Stevia imafunikira yaying'ono kwambiri, sizisintha kuchuluka kwa mbale konse, zimangowonjezera kukoma kwake. Chomera chimakhala ndi mawonekedwe osangalatsa, kotero sichimasakanikirana bwino ndi zinthu zina. Chifukwa chake, udzu umamveka kwambiri mkaka ndi zakudya zamagetsi zosaloledwa. Akatswiri azachipembedzo amalimbikitsa kusakaniza stevia ndi zotsekemera zina, potero amachepetsa kukoma kwake ndikukwaniritsa zopatsa mphamvu pang'ono pamapeto pake.

Agave Syrup

Wokoma wodabwitsa wachilengedwe, yemwe, mwatsoka, ndizovuta kupeza pazogulitsa. Amapangidwa kuchokera ku chomera china cha ku Mexico, chomwe, panjira, tequila chimapangidwanso. Amasankhidwa ndi anthu omwe amawunika zakudya zawo, koma manyuchi ayenera kudyedwa mosamala. Chowonadi ndi chakuti pakupanga kwake kuchuluka kwakukulu kwa ma fructose - zomwe zili mkati mwake zitha kufikira 97%, zomwe sizothandiza kwenikweni kwa thupi. Fructose sangathe kuwonjezera shuga m'magazi, koma kudya kwake kosalekeza kwakukulu kumapangitsa insulin kukana.

Zonunkhira zopanga tokha

Cinnamon, nutmeg, ma amondi makamaka vanila amathanso kupereka mbaleyi osati fungo labwino, komanso kukoma kosangalatsa. Kodi shuga amatha kusinthidwa ndi shuga wa vanila? Iyi ndi imodzi mwazosankha zomwe zikuchitika pano, zomwe zimagwiritsidwa ntchito bwino ndi amayi odziwa ntchito. Chonunkhira ichi, kwenikweni, ndi shuga wazaka m'matumba a vanila. Amayikidwa m'matumba ang'onoang'ono osalemera magalamu makumi awiri. Vuto ndikuti shuga otere amatha kudzazidwa ndi vanila zonse zachilengedwe ndi cholowa chake. Pofuna kuti musagule zonunkhira zachilengedwe ngati izi, werengani mosamala zomwe zalembedwazo kapena zilekeni zonona za vanila kunyumba.

Kuphika Vanilla Shuga

Kodi shuga ya vanila ingasinthidwe bwanji? Ndi zonunkhira zachilengedwe zokha, zomwe ndi zokwanira. Mutha kupirira chidebe pamalo alionse ozizira komanso osayatsidwa bwino, onetsetsani kuti mwangosintha zomwe zili.Pakatha masiku khumi, mankhwalawo amatha kugwiritsidwa ntchito kuphika makeke osiyanasiyana ndi zakudya zina zonunkhira komanso zokoma.

Ngati mulibe shuga wa vanila pafupi, koma mukufuna kuwonjezera umunthu wophika, gwiritsani zoumba zoumba. Ndi antioxidant wamphamvu womwe, ngati pansi, umapatsa chakudyacho kukoma komanso kununkhira kosangalatsa. Yesani kuphika muffin wokoma ndi. Popanda shuga, zoona!

Maple manyuchi

Ndi chinanso chomwe chitha kusintha shuga ya vanila? Maple manyuchi ndi chinthu chachilengedwe chokha chomwe chimapangidwa kuchokera ku msuzi weniweni. Muli mavitamini ndi michere yambiri, ilinso ndi mitundu yoposa makumi asanu ya ma antioxidants, komanso yokhala onunkhira bwino kwambiri ndipo ingakhale njira yabwino kwambiri yopangira shuga m'maphala am'mawa kapena mchere wotsekemera.

Za maswiti “athanzi”

Nthawi zambiri, poyankha funsoli, kodi ndizotheka kusintha shuga ndi chinthu china, akatswiri azakudya amalangizidwa kuti aganize: kodi pali zipatso zokoma zokwanira? Akatswiri amalimbikitsa kuti asamayang'ane kwambiri zotsatsa zomwe zimakupatsani kukoma kwa "zenizeni, zipatso" zamtundu watsopano, cookie, kapena maswiti. Izi sizaponso kanthu koma choloweza mmalo mwa chipatso. Thupi silifuna shuga, koma glucose ndi fructose, omwe amapezeka maswiti achilengedwe.

Malinga ndi akatswiri azakudya, aliyense amene akufuna kuchepetsa thupi kapena kukonza thanzi lawo ndipo akufuna kudziwa kuti shuga atha kulowa m'malo mwa china chilichonse ayenera kudyedwa ndi iwo ndikuphunzitsa ana kudya mapeyala, maapulo, nthochi, mphesa, mapichesi, ma apulo, zipatso, mavwende . Masiku ano, ngakhale m'nyengo yachisanu, masitolo ogulitsa amakhala ndi zipatso zambiri. Kwa iwo omwe amasankha zakudya m'masitolo okhala ndi "chemistry", wina anganene kuti: makeke, maswiti kapena makeke amakhala athanzi? Monga njira - pambuyo pa zonse, mutha kukolola nokha zouma zipatso pachilimwe kuchokera ku zipatso zomwe zimakololedwa mdziko muno.

About zipatso zamasamba

Madzi a Apple ndi peyala angagwiritsidwe ntchito ndi iwo omwe akuganizira momwe angachotsere shuga pakuphika. Ndi malonda awa, muthanso zotsekemera zilizonse (ma cookie, kirimu, keke). Madzi ndi njira yabwino kwa odwala matenda ashuga chifukwa alibe shuga. Omwe alibe matendawa amakhala ndi kumwa amathanso kumwa kapena kuwonjezera madzi a mphesa kuphika.

Za Zipatso Zouma

Zipatso zouma ndimalo abwino mmalo mwa maswiti opanga munthawi yozizira. Zouma ndi madeti zimakhala ndi kukoma kowala ndipo zimagwiritsidwa ntchito ngati mchere wodziimira pawokha kapena ngati wokoma. Othandizira azaumoyo amalimbikitsa kuyambitsa maapulo owuma, nthochi, ndi maapulo owuma muzakudya. Ndikwabwino ngati zipatso zibzalidwe m'munda mwanu ndikuziyimitsa nokha, koma zomwe zidagulidwa ndizoyenera. Chachikulu ndichakuti sayenera kukhala ndi zowonjezera zina. Akatswiri azakudya amachenjeza: zipatso zokhala ndi maswiti pamashelefu (zipatso zomwe zimaphika ndi shuga) nthawi zambiri zimakhala ndi mitundu ndipo sizimayimira phindu lililonse paumoyo.

Zokoma Zopangira

Izi zimaphatikizapo saccharin, aspartame ndi sucralose. Ubwino wawo waukulu ndi kupezeka komanso kupezeka kwathunthu kwa ma calories. Kodi shuga ingalowe m'malo ndi zotsekemera zotere? Amakhala okoma kangapo ndipo samapereka voliyumu yowonjezereka mukamaphika, komanso stevia. Koma kukoma kwawo kumakhala kovutirapo kuposa shuga weniweni, ndipo pakukonzekera kuphika kwakanthawi kochepa sikungatheke kukwaniritsa kukhalapo kwa crumbly crumbly crumbs with their use. Palibe mwanjira iliyonse yomwe idagulidwa ndi zotere zomwe zimatha kupatsa mbaleyo airness ndi kupepuka komwe kumafunikira, koma kutsokomola kwakukulu kumatsimikiziridwa pano. Akatswiri odziwa bwino zokhotakhota amalimbikitsa kuti muchepetse kuchuluka kwa shuga mu kuphika. Kodi ndizotheka kusintha shuga wa ufa ndi shuga wosapanga? Kununkhira kwa malonda kumakhudzidwa kwambiri, ndikuwonekanso wowonekera kumvekedwe, chifukwa chake, pakusinthika kotere, kugwiritsa ntchito zotsekemera sikulimbikitsidwa.

Zakudya zamchere

Xylitol ndi erythritol ndizodziwika kwambiri tsopano. Muli mafuta ochepa. Ndi njira yabwino kwa odwala matenda ashuga ndipo amabwera m'njira zambiri. Mutha kusintha shuga ndi zinthu izi mukaphika, amupatsa kuchuluka kwamafunidwe, kapangidwe kake, mosasintha popanda kusintha kukoma kwa chinthu chotsirizidwa. Zoyipa zawo zazikulu zimangobwera chifukwa cha kumwa kwambiri. Pokhudzana ndi shuga, erythritol ndi xylitol amagwiritsidwa ntchito pafupifupi zofanana. Amatha kulirira, ndipo chifukwa cha izi amakonda kwambiri ophika omwe amakhazikika pakapangidwe ka mbale zopezeka ndi zopatsa mphamvu zochepa. Mothandizidwa ndi ma alcohols a shuga, mutha kuphika zakudya zabwino kwambiri kapena maapulo onunkhira onunkhira. Potere, mutha kusintha ufa womwe umapangidwa ndi izi, kapena muwagwiritse ntchito monga kusakaniza, kuphatikiza palimodzi ndi shuga wamba. Izi zimachepetsa mphamvu ya zomwe zimatchulidwazo m'thupi, popeza kugwiritsa ntchito kwambiri kungawononge magwiridwe am'mimba.

Ili ndi kakomedwe kotsekemera kofananira ndi shuga (kawirikawiri amagwiritsidwa ntchito mu 1: 3), ndipo ndiyo njira yabwino kwambiri kwa odwala matenda ashuga. Kodi ndingasinthe shuga ndi fructose ndikuphika? Ili ndi mphamvu zotenga zinthu zambiri ndipo imatha kuyamwa chinyontho kuchokera kumalo achilengedwe. Chifukwa chake, zinthu zomwe zimagwiritsidwa ntchito nawo nthawi zonse zimakhala zonyowa, ngakhale mutatenga fructose yaying'ono. Komanso, mothandizidwa ndi kutentha kwambiri, amasintha mtundu kuti ukhale wamdima, motero sizigwira ntchito kuphika zokongola pamaziko ake.

• Fructose imamwedwa katatu pang'onopang'ono kuposa shuga.
• Imapatsa thupi mphamvu yochuluka yomwe imafunikira.
• Sipereka mwachangu kumverera kwadzaza, chifukwa chake imatha kudyedwa kwakukulu kuposa kuchuluka kofunikira.
• Mlingo wa shuga m'magazi umakwera pang'onopang'ono mutagwiritsidwa ntchito, koma umatenga nthawi yayitali kuposa mukatha kudya ndi shuga wokhazikika.

Kusankha momwe mungasinthe shuga, anthu ambiri amakonda fructose. Ndiwathanzi komanso okoma, angagwiritsidwe ntchito pokonza mchere wambiri, koma pamafunika zoletsa zina kuti mugwiritse ntchito. Kugawikana m'thupi pang'onopang'ono, imatsala pang'ono kulowa m'maselo a chiwindi, komwe imasiyanitsa ndi mafuta acids. Kudzikundikira kwawo kwamphamvu kumatha kuyambitsa chiwindi ndi mafuta a visceral, omwe, ndiye chizindikiro choyamba cha kunenepa kwambiri.

Zipatso zouma ndi zipatso

Kodi shuga amatha kusinthidwa ndi zipatso wamba? Chifukwa chiyani? Yakhwima kwambiri komanso yowutsa mudyo, imakhala ndi kuchuluka kwa kutsekemera, komwe ubongo umazindikira bwino ndikugwiritsa ntchito mosapindulitsa.

Zipatso zouma ndizofanana fructose, mu mawonekedwe osavuta okhazikika, omwe angagwiritsidwe ntchito ngati chakudya chosiyana ndi zina kapena pokonza mbale zosiyanasiyana - kuchokera pazakudya zotsekemera, ma pie ndi ma jams mpaka jellies ndi ma compotes.

Shuga ya nzimbe

Kulemba momwe shuga ingasinthidwe, munthu sangathe kulephera kutchula izi. Ndizomvetsa chisoni kuti m'dziko lathu kwathu kuli kovuta kugula, ndipo sikotsika mtengo. Chifukwa chake, opanga angapo osakhulupirika amalowa m'malo mwa bango wamba mwa kulolemba.

Palibe kusiyana pakati pa zinthuzi, ngati simuganizira mtundu wawo, chifukwa chake kugwiritsa ntchito ngati chakudya china sikungathandize komanso kungopindulitsa.

Asayansi atsimikizira zovuta za shuga woyera (woyengedwa) m'thupi la munthu, koma timazolowera kudziwuza tokha maswiti! Pakudya kosafunikira, funso limakhala kuti limabweretsa shuga bwanji pakuchepetsa thupi, zomwe zotsekemera zotengera zachilengedwe kapena zoyambira zitha kutha. Kupatula shuga wongopaka mu chakudya, mutha kuchotsa mafuta ochepa owonjezera.

Kodi shuga ingasinthidwe ndi uchi

Ngati pali chisankho, uchi kapena shuga mukamachepetsa thupi, ndiye kuti - uchi. Izi zimakhala ndi michere yambiri yomwe imakhala ndi phindu m'thupi la munthu. Simuyenera kuwonjezera uchi pakuphika ndikuwutentha, chifukwa kutentha kwambiri kumapangitsa michere kuwonongeka. Amadya mpaka 2 tsp. uchi patsiku kapena kuwonjezera zakumwa zozizilitsa kukhosi, madzi, kuchepetsa tiyi wofunda.

Chokoleti chakuda

Chokoleti chamdima chenicheni sichikhala ndi zinthu zamkaka; shuga amapezekamo pang'ono. Ndizokomazi, malinga ndi akatswiri azaumoyo, kuti mutha kusangalala ndi phindu lathanzi. Masiku ano, pamasamba ogulitsa, chokoleti chakuda chimaperekedwa mosiyanasiyana, chomwe chimakupatsani mwayi kuti muwonjezere kuchuluka kwa cocoa mu malonda pang'onopang'ono, ndikuchepetsa kuchuluka kwa shuga mmenemo.

Ndi "maswiti ena athanzi" ati omwe alipo?

M'masitolo, mwatsoka, pakadali pano m'madipatimenti okha a anthu odwala matenda ashuga, ngati mungafune, mutha kugula marmalade, maswiti, zipatso ndi maswiti amchere popanda shuga. Akatswiri azakudya amawalangiza kuti ayese. Poyamba, sizingaoneke ngati zotsekemera monga makeke kapena maswiti wamba. Koma pang'onopang'ono zolandirazo zimazolowera ndipo zimazolowera kuzindikira kofewa, kwachilengedwe.

Kanema: stevia shuga wogwirizira

Kale kusukulu, tikudziwa kuti shuga alipo. Ma mayunitsi amatha kukhala ma ascetics, pafupifupi kuthetsa kwathunthu zakudya zazakudya. Koma palibe amene amakukakamizani kuti musiyane ndi chizolowezi komanso chokoma, ngakhale kuchepa thupi - pali chothandiza kapena chosavulaza m'malo mwa shuga. Zina mwazinthu zachilengedwe ndi zoyikirapo ndi uchi, mapulo manyumwa ndi dextrose, etc.

Mitundu ina ya shuga

Mitundu ina ya shuga sikulimbikitsidwa kwa odwala matenda ashuga, chifukwa amakhala ndi sucrose, ndipo, monga shuga wokhazikika, kuchuluka kwa shuga m'magazi awo kumakwera. Ndipo, shuga wosasankhidwa, chifukwa chakuti samayikidwa ndi michere yambiri, umasunga mchere wofunikira m'mapangidwe ake.

Shuga nzimbe

Zimapezeka ndikuwotchera pamkhalidwe wamitundu ya nzimbe. Thupi silidzabweretsa phindu lochulukirapo: ngakhale, poyerekeza ndi shuga wokhazikika, silabwino kwambiri, lili ndi zopatsa mphamvu zofanana ngati kalori. Chifukwa chakuti zomwe sizinapangidwe ndizokongola kwambiri kuzilombo zosiyanasiyana, nthawi zambiri zimathandizidwa ndimatumba opangidwa ndi arsenic, omwe samatha nthawi. Shuga wa brown ndiokwera mtengo kuposa masiku onse. Kukoma sikokwanira kwambiri. Kuphatikiza apo, nthawi zambiri m'masitolo mumatha kupeza zabodza - shuga yoyera, wolochedwa ndi molasses.

Gur ndi Jagger

Gur ndi shuga nzimbe, jaggeri (yagre) ndi mnzake kanjedza - yaiwisi. Choyimira chofiirira cha India chikulimbikitsidwa kuti chitha kugwiritsidwa ntchito ndi Ayurveda. Tekinoloje yopanga mmenemo imasunga mchere wambiri ndi mavitamini. Kulawa, shuga amafanana ndi maswiti "Ng'ombe" kapena uchi. Mutha kuwonjezera jaggeri ku tiyi, khofi, komanso zakudya ndi mafuta ophikira.

Zokoma: fructose

Akatswiri azakudya amachenjeza: kugwiritsa ntchito mankhwala osapatsa thanzi osavomerezeka kumatha kuvulaza kwambiri kuposa kugwiritsa ntchito shuga nthawi zonse. Mmodzi wa iwo, fructose, amalimbikitsidwa kwa odwala matenda ashuga. Chogulitsacho chimasungunuka kwambiri m'madzi, sichikuwonjezera magazi, chimakhala chokoma kuposa shuga yokhazikika, sichimavulaza mano. Koma wina sayenera kuyiwala kuti fructose wakhazikika shuga zipatso. Mukamadya zipatso zochuluka, thupi limalandira mlingo wochepa wachilengedwe. Pogwiritsa ntchito zotsekemera zokhazikika, ndizosavuta "kuzichita". Fructose ndiwokwera kwambiri monga zopatsa mphamvu monga shuga, sangagwiritsidwe ntchito kuti muchepetse kunenepa. Imasanduka masitolo ogulitsa mafuta m'thupi, chifukwa maselo ochepa okha amalandira mwachindunji.

Omwe ali ndi chidwi ndi momwe "chiphe choyera" chingalowe m'malo mwa fructose pakuphika ndi mbale zina ayenera kudziwa bwino kuchuluka kwake: kutsekemera kwa fructose kumapitilira kutsekemera kwa shuga ndi nthawi 1.5-2, motere, uyenera kuyikidwa mu mtanda pang'ono pang'ono: m'malo mwa 3 spoons - mmodzi ndi theka kapena awiri.

About xylitol ndi sorbitol

Monga fructose, zinthu izi ndi zotsekemera zachilengedwe ndipo zimatengedwa mosavuta ndi thupi. Okonda zakudya amawaona kuti ndi otetezeka, komabe, ayenera kukumbukiridwa kuti sorbitol ndi xylitol ndizambiri zama calories monga shuga, motero sizikupanga nzeru kwa iwo omwe akufuna kuchepa thupi kuti aziwachotsa m'malo mwa "chiphe choyera". Oyenera odwala matenda ashuga.

Supralose ndi wokoma watsopano watsopano yemwe watsimikizira kukhala wabwino. Za zovuta zomwe zimapangitsa thupi kugwiritsa ntchito izi zotsekemera sizikudziwika. Pafupifupi nthawi 600 imakoma kuposa shuga. Malinga ndi ichi, mutha kuwonjezera malonda ake pazakudya zochepa.

Pazakuthira shuga zopanga

Izi zimaphatikizapo: sucrasite, aspartame, acesulfame potaziyamu, saccharin, sodium cyclamate. Zinthu zonsezi ndizochepa-kalori ndipo ndizotsekemera kwambiri kuposa sucrose. Komabe, zotsatira za kafukufuku zawonetsa kuti ali ndi zoyipa zambiri zoyipa thupi. Mndandanda wolemera wa zotsutsana ndikugwiritsa ntchito kwawo umadziwika. Chifukwa chake, aspartame siyikulimbikitsidwa kuti mugwiritse ntchito ndi phenylketonuria, kuwonjezera apo, mankhwalawo sangatenthe. Saccharin imawerengedwa kuti ndi yophatikiza mafupa. M'mayiko a United States ndi EU, sodium cyclamate ndi yoletsedwa: izi zimalowa m'thupi, zimasinthidwa kukhala cyclasexylamine, zomwe sayansi siyikudziwa bwino.

Acesulfame potaziyamu ndi sucrasite zili ndi mndandanda wonse wazinthu zovulaza, zomwe zimakhala methyl ester, aspartic acid, fumaric acid. Gwiritsani ntchito zolowa m'malo ndikulimbikitsidwa zochepa.

Pomaliza

Palibe yankho limodzi kufunso, kodi ndibwino kusintha shuga ndi chiyani? Moyenerera, chakudyachi chikuyenera kukhala ndi zipatso komanso masamba. Zakudya zomanga thupi zomwe zimachokera mwa iwo kulowa mthupi, mosiyana ndi shuga, sizivulaza thanzi. Mwa maswiti athanzi, monga tanena kale, uchi, zipatso zouma, stevia ndi zina zotulutsira mbewu zinayamikiridwa kwambiri ndi akatswiri. Komabe, akatswiri azakudya amalangizidwa kuti azikumbukira: chilichonse ndichabwino pang'ono. Ubwino wokhala ndi mankhwala odziwika ngati uchi umatha kudutsidwa, kumazilola kwambiri. Khalani athanzi!

Kwa zaka zambiri asayansi atsimikizira kuti shuga yoyera kapena shuga woyengetsa sizabwino, makamaka akapezeka ndi matenda a shuga. Ngati simuphatikizidwa kwathunthu kuzakudya, mutha kutaya mapaundi owonjezera.

Pankhani imeneyi, odwala nthawi zambiri amakhala ndi chidwi chofuna kuthana ndi shuga panthawi ya kunenepa, pomwe dokotala amapereka mankhwala okhwima osafunikira kwa chakudya. Masiku ano m'masitolo ogulitsa mankhwala mutha kupeza mitundu yonse yazokometsera zachilengedwe ndi zopangidwa, koma si zonse za izo zomwe ndizoyenera thupi.

Musanalowe pa sweetener pamenyu, muyenera kufunsa dokotala kuti mupewe zovuta. Ndi matenda opita patsogolo, tikulimbikitsidwa kusinthira zotsekemera ndi zipatso zatsopano ndi zowuma pang'ono, kwinaku ndikuwunika kuchuluka kwa shuga m'magazi.

Kodi shuga limavulala bwanji?

Shuga ndiwokoma wokoma yemwe nthawi zambiri amagwiritsidwa ntchito ngati chowonjezera pamaphunziro akulu. Kutengera ndi zomwe amapanga ndi momwe, pali mitundu ingapo ya izo.

Kupanga shuga kwa beet kumachitika kuchokera ku ma beets a shuga, nzimbe za nzimbe - kuchokera ku nzimbe zawo. Maple manyuchi amagwiritsidwa ntchito kupanga shuga wa maple, yemwe ali ndi mtundu wa beige komanso fungo la caramel. Madzi a deti kapena kanjedza a kokonati amakhala ngati zopangira zipatso zamkaka, shuga wamankhwala amaperekedwa kuchokera ku mapesi a shuga manyumwa.

Pamene mafuta oyengedwa amalowa m'thupi, khungu la fructose ndi glucose limapangidwa kuchokera ku chinthucho, chomwe kenako chimalowa mu magazi. Koma shuga wokhazikika samakhala ndi phindu lofunikira komanso chifukwa chokhala ndi zopatsa mphamvu zambiri, amangogwira ntchito yamagetsi.

Shuga ndi owopsa kwa wathanzi komanso wodwala, chifukwa amathandizira:

1. Kuponderezedwa kwa chitetezo chokwanira komanso kufooka kwathunthu kwa chitetezo chathupi kumatenda,
2. Kuchulukitsa kwa ma adrenaline, komwe kumabweretsa kulumpha kowopsa muntchito komanso kusangalala kwamanjenje,
3. Kudzola dzino ndikukula kwamatenda a periodontal,
4. Ukalamba wofulumira, kunenepa kwambiri, zovuta zama metabolic, mawonekedwe a mitsempha ya varicose.

Kutsekemera sikuloleza kuti mapuloteni azilowetsedwa mokwanira, ndi kuchuluka kwake, calcium imatsukidwa kunja kwa thupi, ntchito ya adrenal gland imachepetsa, ndipo chiwopsezo cha gout chikuwoneka.

Ndikofunikanso kuganizira kuti chifukwa cha shuga, maselo a khansa amasamalidwa.

Zovuta za shuga komanso zopindulitsa

Zomwe zimapangidwira zotsekemera zolemetsa, monga lamulo, zilibe zinthu zopindulitsa. Adapangidwa kuti apusitse ubongo ndi kutsekemera kokoma ndikuletsa kukula kwambiri pamlingo wama glu m'magazi.

Okometsa ambiri amaphatikiza Aspartame, yomwe imatha kusokoneza chiwindi ndi impso, imawononga makhoma amitsempha yamagazi ndikuwononga kugwira ntchito kwa ubongo. Kuphatikiza chogulitsa choterechi nthawi zambiri kumayambitsa matenda a shuga komanso khansa. Chokhacho chophatikizira ndi kuchuluka kwa zopatsa mphamvu.

Saccharin ndiwotsekemera 500 kuposa shuga woyengedwa, ndikumagwiritsidwa ntchito nthawi yayitali pamakhala chiopsezo chotupa, ndipo kufalikira kwa matenda a ndulu ndikothekanso. Sodium cyclamate, yomwe nthawi zambiri imawonjezeredwa ku chakudya cha ana, ndiyowopsa chifukwa chotheka kukhala ndi chotupa cha khansa. Acesulfate masiku ano, ambiri amawaika m'magazi.

Kutengera izi, shuga sayenera m'malo mwake:

Mitundu ya zotsekemera zoterezi ndizowononga thanzi, motero ziyenera kutayidwa. M'maloledwa shuga kuti muchepetse kunenepa ndi uchi, fructose, madzi a agave, stevia, madzi a mapulo ndi zina zotero.

Komanso, kukonzekera kwapadera kwapangidwa, ma fanizo otchuka a shuga omwe akukonzekera kuchepetsa thupi ndi Fitparad, Milford, Novasvit. Zogulitsa zoterezi zimagulitsidwa monga manyowa, ufa, mapiritsi ndipo amawunikira bwino.

Mutha kuzigwiritsa ntchito osati kungomisa tiyi kapena khofi, kuphatikiza ndi zina zofunikira kuphika, casserole, kumalongeza, mchere.

Mankhwalawa ali ndi zovala zotsalira pambuyo pake, zomwe muyenera kuzizolowera.

Kulemera Mashuga Analogs

Zokometsera zachilengedwe zimagwiritsidwa ntchito bwino. Amaloledwa pang'ono kuti awonjezedwe ku mbale ndi zakumwa. Mosiyana ndi zotsekemera zopanga, zinthu zotere sizowopsa kwa thupi.

Njira yabwino yochepetsera kunenepa ndi uchi, womwe umangokhala ndi kakomedwe kakang'ono, komanso wopatsa mphamvu. Malinga ndi njira ya a Dukans, amasakanikirana ndi zinthu zamkaka, zakumwa za zipatso, mankhwala opangira zitsamba, tiyi.

Pofuna kuti musataye zochiritsa, uchi umawonjezeredwa tiyi wokhazikika mpaka madigiri 40. Komanso, izi sizoyenera kuphika maswiti a uchi, chifukwa atawotcha amasinthidwa kukhala nyama. Mndandanda wa glycemic wa malonda ndi 85.

1. Wokoma kwambiri mwachilengedwe ndi stevia, umapezeka pamasamba a mtengo womwewo. Mutha kugula m'malo mwa shuga m'malo ogulitsira aliwonse, amagulitsidwa mwanjira za granles, ufa, cubes kapena timitengo.
2. Mukamagula zotsekemera za ufa, ndikofunikira kuti muphunzire momwe zimapangidwira, popeza ena opanga amasakaniza Stevia ndi zinthu zina kuti zinthuzo zitheke kukhala zotsika mtengo komanso kuti phukusi lizikula. Koma kusakaniza koteroko kumatha kukhala ndi index yayikulu ya glycemic, yomwe imakhala yoyipa kwambiri kwa odwala matenda ashuga.
3. Amagwiritsidwa ntchito pokonza masaliti a zipatso, mchere wotsekemera, zakumwa zotentha, komanso zophikira zamkati.

Agave manyuchi, omwe amapezeka ku Mexico cactus, ndi a shuga achilengedwe, ndizotheka kuchokera ku chinthuchi kuti tequila amapangidwa. Gawoli lili ndi glycemic index ya 20, yomwe ndi yocheperako kuposa uchi komanso yoyengedwa. Pakadali pano, manyuchi ndi okoma kwambiri, chifukwa cha izi odwala matenda ashuga amachepetsa kumwa kwa fructose. Ilinso ndi antibacterial effect.

Kuphatikiza pa zotsekemera za uchi, shuga amatha m'malo mwa zonunkhira zotsekemera ngati vanila, sinamoni, nutmeg, amondi. Amasakanikirana pang'ono ndi zakumwa zotentha, makeke, zakudya zamafuta, khofi, tiyi. Kuphatikiza paz zero calorie, zowonjezera zachilengedwe zimakhala ndi zinthu zambiri zopindulitsa.

• Maapulo a Apple ndi peyala ali ndi mafuta ambiri a fructose, omwe samayambitsa spikes m'magazi a magazi. Muli ma antioxidants ndi fiber, zomwe zimakhala ndi phindu pa odwala matenda ashuga.
• Maple manyuchi mulinso ndi ma antioxidants ambiri, amasakanikirana ndi mchere, granola, yoghurts, misuzi ya zipatso, tiyi, khofi. Koma ichi ndi chida chodula kwambiri, chifukwa zimatengera nthawi 40 zopangira zowonjezera kuti zikonzekere lita imodzi ya malonda.
• Njira yabwino yochepetsera thupi ndi molasses. Manyuchiwa ali ndi mtundu wakuda, mawonekedwe owoneka bwino komanso kukoma kosazolowereka. Imawonjezeredwa ndi msuzi wa phwetekere, mbale za nyama, makeke, mafuta, mafuta ophikira. Chogulitsachi chili ndi chitsulo chambiri, motero chimalimbitsa chitetezo chathupi komanso kuchepetsa matenda. Mulinso calcium, magnesium, potaziyamu.

Fructose ndi gawo lachilengedwe lomwe limakonda kugwiritsidwa ntchito ngati mukudwala. Wokoma uyu amakhala ndi chisonyezo chotsika cha glycemic ndipo amalowerera m'thupi pang'onopang'ono kuposa shuga. Chifukwa cha kuchuluka kwa mphamvu, ziwalo zamkati zimalandira mphamvu zofunikira.

Ngakhale ndizothandiza, fructose imakhala ndi zovuta zina:

1. Kukhathamiritsa thupi kumachitika pang'onopang'ono, kotero munthu amadya kwambiri kuposa momwe amafunikira.
2. Wodwala amatha kukhala ndi matenda amtima, ndipo mafuta a visceral nthawi zambiri amadziunjikira.
3. Magazi a shuga m'magazi amakwera kwambiri ndikukhala motalika kwambiri.

Kuwonongeka kwa fructose kumachedwa. Imakhala pafupifupi yotengedwa ndi maselo a chiwindi, ndikutsatiridwa ndikupanga mafuta acids. Popeza thupi limadzaza pang'onopang'ono, munthu amadya kwambiri fructose kuposa momwe amayembekezera.

Chifukwa cha izi, mafuta owopsa a visceral amapangidwa m'chiwindi, zomwe nthawi zambiri zimayambitsa kunenepa kwambiri. Pachifukwa ichi, iwo amene akufuna kutaya mapaundi owonjezera, fructose mwina sangakhale oyenera.

• Otsekemera otetezeka kwambiri akuphatikizaponso. Amakhulupirira kuti sizimayambitsa mavuto, chifukwa chake zotere zimatha kuwonjezeredwa mosamala m'zakudya za amayi omwe ali ndi pakati komanso akunyumba. Koma ndikofunikira kutsatira mlingo, mpaka 5 mg ya sweetener pa kilogalamu ya kulemera kwa odwala amaloledwa kudya tsiku lililonse. Kuphatikiza apo, sucralose ndi chinthu chosowa kwambiri, motero kugula sizophweka.
• Ngati thupi likufunika shuga, lingalowe m'malo ndi zipatso zouma bwino. Chifukwa chake, nkhuyu nthawi zambiri zimakometsa mbale zingapo, pomwe chovalacho chimakhala ndi chitsulo ndikupanga kufatsa kwamkaka.
• Kuphatikiza pali ukadaulo wina wopangira shuga wa deti, womwe umanunkhira bwino. Kapenanso, madokotala amalimbikitsa kudya shuga wa bulauni, yemwe ali ndi mavitamini ndi michere.

Ndi kuperewera kwa maswiti, amaloledwa kudya zipatso zouma, ma apricots zouma, zoumba zamphesa, mapeyala, maapulo ndi mitengo. Patsikulo, amaloledwa kudya zosaposa 100 g zouma zipatso. Chachikulu ndikuti muyenera kugula chinthu chokhacho chomwe sichinachite.

Zino zonse zotsekemera zimafuna kudya zotsekemera zambiri ndipo sizikhala bwino nthawi imodzi. Ngati ndinu mmodzi wa iwo, nkhani yathu patsamba lokongola ndi lopambana la amayi ndilabwino kwa inu!

Mmenemo, tikambirana za momwe shuga ingasinthidwire m'mbale, ngati cholinga chanu ndi kuchepetsa thupi, chomwe m'malo mwake, kuti musawononge thanzi lanu.

Kodi shuga chimavulaza chiyani?

Osati kokha chifukwa chakuti ulibe "chopanda kanthu", osatinso michere yazopindulitsa yomwe imasokoneza kuchepa thupi ndikuyambitsa kuchuluka kwa ma kilogalamu atsopano. Osati pachabe kuti shuga omwe nthawi ina amatchedwa "kufa oyera" - angayambitse matenda osiyanasiyana. Zowonadi, tikulankhula zakumwa kosalamulirika kwa shuga ochuluka.

Koma ngakhale ndizosafunikira, poyang'ana koyamba, kumwa shuga woyengedwa bwino kungathenso kusokoneza thanzi lathu.

Kuphatikiza apo, kodi mukudziwa kuchuluka kwa shuga "obisika" omwe timadya mu zinthu zomalizidwa - ngakhale atakhala yogati, zotengera, granola, etc.

Shuga amakhala ndi zotsatira zoyipa kwambiri pamitsempha yamagazi ndi mtima, pakuchita bwino kwa chimbudzi, pa kagayidwe koyenera. Mwa zina, kumwa kwake kosalamulirika kumafooketsa chitetezo cha m'thupi ndipo kumalepheretsa kukana kwa ma virus ndi mabakiteriya. Kuchuluka kwa shuga m'zakudya kumachepetsa kusintha kwa maselo, zomwe zikutanthauza kuti ukalamba usanachitike umakuyembekezerani.

Komanso ndizokoma - chifukwa chachikulu cha ziphuphu zakumaso osati achinyamata, komanso achikulire.

M'malo mwa shuga wachilengedwe

Kuphatikiza kwakukulu kwa shuga kwachilengedwe ndi chilengedwe cha kapangidwe kake. Mtengo wawo wamagetsi ndi wotsika kwambiri kuposa glucose, ndipo kakomedwe kake nkabwino. Gulu lachiwonetsero cha shuga limaphatikizapo, choyambirira, fructose, komanso sorbitol, isomalt, xylitol, etc.

Fructose, monga mmalo ena a shuga achilengedwe, ndi ochokera kumera. Imapezeka mu zipatso, zipatso ndi uchi. Kunja, amafanana ndi shuga, koma okoma kwambiri kuposa iwo, ndipo mulingo wa shuga m'magazi umakwera pang'onopang'ono katatu. Ndi chifukwa chake mukamadya, tikulimbikitsidwa kuti muchepetse zipatso ndi zipatso - maswiti awo amapitilira muyeso wabwino kuti musamve kukoma. Ponena za odwala matenda ashuga, kugwiritsa ntchito fructose mwa iwo ndikoletsedwa.

Modabwitsa, mphamvu yamphamvu ya fructose ndiyofanana ndi shuga, koma mosiyana ndi yotsirizira, sizowopsa komanso zothandiza kwa anthu akhama omwe ali ndi masewera olimbitsa thupi. Kuphatikiza kwakukulu ndikuti ngakhale mutamva kutsekemera mkamwa, mano sazunzika ndi caries - mphamvu ya fructose siyikhudza enamel ya mano.

Makhalidwe abwino oterewa mu fructose adasewera nthabwala zoyipa ndi anthu. Ngakhale kufunikira kwa shuga wogwirizira uyu, kugwiritsidwa ntchito kwake kumakhudzanso chiwonetserocho, osati mwachangu kwambiri, komabe kumatha kubweretsa kunenepa kwambiri. Chowonadi ndi chakuti kudya chipatso chotsekemera sichinthu chofanana ndi kudya zipatso zabwino za zipatsozi. Kuzunza kwake kumagwiritsidwa ntchito. Chifukwa chake, mutha kugwiritsa ntchito izi, koma osapitirira 45 g patsiku komanso popanda kulemera kapena shuga.

Sorbitol imapezeka mu maapulo, zipatso za rowan, apricots, seams. Imakhala yotsekemera kawiri kuposa shuga, yemweyo wopatsa mphamvu kwambiri, koma sikuti imakhudza kuchuluka kwa shuga m'magazi ndipo imalowetsa minofu pang'onopang'ono. Pamenepa, ma pluses ake amathera, chifukwa cha zotsatira zake zonse zoyipa, amachititsa kubera, nseru, kutsekula m'mimba komanso chimbudzi. Kugwiritsidwa ntchito kwake kumayambitsa kukula kwamatenda a gallstone.

Xylitol imapezeka m'mazenera a mbewu za thonje ndi m'makola a chimanga. Ndiwotsekemera ngati shuga, koma umayambitsa khansa ya chikhodzodzo.

Ndi zotsatirazi zoyipa, nkovuta kuvomereza m'malo. Olakwa, kachiwiri, m'ndende yawo.

Stevioside amadziwika bwino ngati stevia. Uku ndi kuchotsa kwa dzina lofanana ndi udzu. Palibe poizoni, popanda mavuto, palokha limakonda kukoma ndipo ndi kotsika mtengo. Anthu odwala matenda ashuga komanso onenepa kwambiri amaperekedwa.

Chodabwitsa ndichakuti palibe chidziwitso kuopsa kwa wogwirizira uyu.Mwambiri, izi zimachitika chifukwa cha kuyambitsa kwa stevioside pamsika. Kugwiritsa ntchito moyenera ndi kopanda vuto kwa stevia kudzawonetsedwa ndi nthawi komanso kufufuza kwina.

Pakadali pano, ndimtundu wachilendo kwambiri womwe umasankhidwa pakati pa mphindi zake, zomwe zimatayikiranso ndi zinthu zingapo - cocoa, mwachitsanzo. Chifukwa chake, popanga luso lotsatira la upangiri, musadabwe kuti mchere wabwino unayamba kukhala wosamveka pakoma - ndi kuwawa.

Kodi shuga ndi chiyani zimapangitsa thupi?

Shuga ndi dzina lanyumba la sucrose. Zimatanthauzira chakudya chomwe chimapatsa mphamvu thupi. M'matumbo am'mimba, sucrose imawonongeka mu shuga ndi fructose.

Mwanjira yamakristali, shuga amapangidwa kuchokera ku nzimbe ndi shuga. Zosapanga bwino, zinthu zonse ziwiri ndi zofiirira. Choyeretsedwacho chimakhala ndi kuyera koyera komanso kuyeretsedwa kuchokera ku zosayera.

Kodi ndichifukwa chiyani anthu amakopeka ndi maswiti? Glucose imadzutsa - mahomoni achisangalalo. Chifukwa chake, ambiri amakopeka pamavuto ophatikizidwa ndi chokoleti ndi maswiti - ndizosavuta kuthana nawo pamavuto am'mutu. Kuphatikiza apo, shuga amathandiza kuti muchepetse mavuto obwera chifukwa cha poizoni.

Pamenepa, zabwino za shuga yoyera zimatha. Koma zinthu zoyipa zomwe zimapezeka chifukwa chogwiritsa ntchito mankhwalawa ndi mndandanda wonse:

• kuchepa chitetezo chokwanira,
• chiwopsezo chowonjezereka cha kukhala wogwidwa ndi matenda amtima,
• kunenepa
• chiopsezo chachikulu chotenga matenda a shuga,
• mavuto ndi mano ndi mano
• Vitamini B akusowa
• chifuwa
• kuchuluka kwa mafuta m'thupi.

Shuga amafanana ndi mankhwala osokoneza bongo. Mchitidwe wamanjenje umazolowera maswiti ndikusiya kuchuluka kwa mankhwala omwe amapezeka nthawi zonse zimakhala zovuta kwambiri. Chifukwa chake, muyenera kufunafuna thandizo kwa oloweza.

Kodi shuga ingagwire ntchito bwanji?

Chabwino, ndipo ngati nkovuta kukana zokoma, mungatani pamenepa? Kodi ndizotheka kusiya kutsekemera ndi kukoma kosangalatsa, koma kusintha zovulaza kuti mupindule? Kodi ndingachite chiyani?

Timamvetsetsa mwatsatanetsatane ndi tsambali.

Kodi shuga ungasinthidwe ndi uchi? Zachidziwikire, inde - ndi uchi womwe umayamba kutchuka pakati pa onse osinthanitsa ndi shuga. Izi ndi zotetezeka kwathunthu komanso zachilengedwe kwathunthu, zomwe, kuwonjezera apo, sizimangovulaza, komanso zimakhala ndi katundu wochiritsa. Ili ndi mavitamini C ambiri ndi mavitamini B, calcium ndi magnesium, chitsulo. Uchi womwe umakhala ndi tiyi wokometsedwa bwino kwambiri ndiye umaloweza shuga ya oyera, ndipo ena amauphatikiza ndi khofi.

Pali "ma buts" angapo: amakhalanso ndi ma calorie ambiri, osafanana ndi shuga, koma ...

Chifukwa chake, ngati pali funso lovuta la momwe mungasinthire shuga panthawi ya kunenepa, muyenera kusamala nawo osamwa kwambiri.

Vuto linanso: uchi umatha kuyambitsa mavuto (makamaka chifukwa cha chibadwa chake) - kwa ambiri sizachilendo.

Mpaka posachedwa, ochepa adamva za Stevia, koma kwenikweni m'zaka zingapo zapitazi adakwera msanga kumalo olowa shuga a Olympus. Stevia ndi maluwa osatha amene masamba ake ndi okoma kwambiri. Zouma ndi pansi - kusakaniza kouma koteroko kumatha kusintha shuga.

Pezani "shuga" kuchokera ku stevia komanso m'njira zosiyanasiyana, ndikupeza kutsekemera. Chimodzi mwazifukwa zazikulu zodziwika bwino kwa stevia ndikulephera kwake kusokoneza kuchuluka kwa shuga m'magazi. Ndiye kuti, ngati shuga wamba mwachangu komanso mwakuchulukitsa kuchuluka kwa shuga, ndiye kuti stevia, ngakhale mutagwiritsa ntchito zochuluka, sizingawakhudze.

Momwe mungachotsere shuga pakuphika? Stevia ndiyabwino kwambiri, koma ziyenera kudziwika kuti zochulukirapo zimatha kukhala ndi vuto linalake lowawa.

Kuphatikiza apo, shuga wokhala ndi granulated amaperekanso kuchuluka kophika kofananira (mu njira iliyonse imafunikira theka lagalasi!), Koma Stevia adzafunika zochepa. Chifukwa chake, ndi maphikidwe ophika ndi zotsekemera muyenera kuyesa kuti mukwaniritse kuchuluka kwake.

Kodi nkhwangwa ya m'chipululu ingamve kukoma? Zidakwaniritsidwa. Zowona, agave sichiri kwenikweni nkhwangwa, koma mbewu ya banja la Asparagus. Madzi ake ndi okoma kwambiri, ndipo madzi omwe amagulitsidwa m'masitolo lero amakhala abwino kuposa uchi.

Chifukwa chake, kapu ya tiyi mudzafunika dontho la agave lokha, m'malo mwa supuni ya uchi - ndipo kutsekemera kudzakhala chimodzimodzi. Pali phindu lochepa mu madzi a agave, koma owonongeka pang'ono kuposa shuga. Zowonjezerapo zikhala kuti, monga uchi, ndi chilengedwe.

Madeti achifumu pa iHerb:

Izi zotsekemera zachilengedwe zimapezeka pazouma, zaminga za barele. Muli michere ndi mavitamini. Zachilengedwe, sizikhala ndi mankhwala. Kusintha kwa chakudya kukhala shuga kumachitika mwachilengedwe m'mbewu zophuka. Ndi bwino kugwiritsa ntchito kuphika pamlingo wokonza mtanda, kumathandizira kukweza mtanda.

Zoyimira shuga zosapanga

Zomera zotsekemera zimaphatikizapo aspartame, saccharin ndi sucralose. Ubwino wa izi ndiwakuti ndiwotsika mtengo komanso wokhala ndi zopatsa mphamvu zochepa.

Kuphatikiza apo, zotsekemera zochita kupanga ndizokoma nthawi zambiri kuposa shuga woyengedwa, koma sizowonjezera voliyumu pakuphika. Choipa cha cholowa m'malo ndichoti amakhala ndi kukoma kocheperako. Ngati ziwonjezeredwa ku pastry ya pastry, ndiye kuti sizingakhale zopanda pake komanso zonyoza.

Komanso, malonda sadzapanga makeke ndi mkatewo ndikuwonekeranso mopepuka. Chifukwa chake, ma confectioners amalimbikitsa pokonzekera maswiti kusakaniza zopanga zotsekemera ndi shuga wokhazikika mu gawo limodzi.

Zambiri za zotsekemera zotchuka kwambiri:

1. Aspartame Cholocha chowopsa kwambiri chopangira, ngakhale mankhwala alibe ma calories ndipo samakulitsa kuchuluka kwa shuga m'magazi. Komabe, E951 imakhala yoyipa kwa akulu ndi ana, chifukwa imachulukitsa chiopsezo cha matenda a shuga ndi khansa.
2. Saccharin. Mpaka 4 mapiritsi amatha kumumwa tsiku lililonse. Pa maphunziro oyesera, zidapezeka kuti izi zowonjezera zakudya zimabweretsa mawonekedwe a zotupa.
3. Supralose. Watsopano komanso wapamwamba kwambiri zotsekemera zotsekemera, zomwe zimalola kuti zizigwiritsidwa ntchito mwachangu pakuphika. Kuphatikiza apo, kafukufuku wambiri watsimikizira kuti mankhwalawo sakhala oopsa komanso osokoneza bongo.

Mitundu ina ya zotsekemera zachilengedwe

Chowonjezera chotsekemera sichisintha kukoma kwa kuphika ndipo chimabweretsa zabwino kwambiri kwa thupi. Komanso, stevia sikhala ndi chakudya chamafuta ambiri, kotero chitha kugwiritsidwa ntchito ndi anthu omwe amatsatira zakudya.

Uchi ndi chinthu china chofunikira mmalo mwa shuga. Nthawi zambiri ndimakomedwe ena amawonjezera kuphika.

Choyambilira cha njuchi chimachipatsa fungo labwino ndipo chimakhudza thupi, chimadzaza ndi magnesium, mavitamini (B, C), calcium ndi chitsulo. Koma ndikofunikira kukumbukira kuti uchi ndi wopatsa mphamvu kwambiri ndipo ungayambitse chifuwa.

Zokoma zina zomwe zimagwiritsidwa ntchito popanga confectionery:

1. Shuga wa kanjedza. Katunduyu amapezeka kuchokera ku madzi a mbewu za Areca. Maonekedwe ake, amafanana ndi shuga wa nzimbe. Nthawi zambiri imagwiritsidwa ntchito kumayiko akum'mawa, kuwonjezera msuzi ndi maswiti. Kulowa m'malo - mtengo wokwera.
2. Maltose manyowa. Mtundu uwu wa zotsekemera zimapangidwa kuchokera ku wowonda wa chimanga. Amagwiritsidwa ntchito popanga zakudya, zakudya za ana, kuwotcha ndi kupanga.
3. Nzimbe Suzi Ndi kukoma, sizimasiyana nthawi zonse. Koma mukawonjezera makeke okoma, amayamba kukhala ndi mtundu wa bulauni komanso kununkhira bwino kwa caramel-uchi.
4. Carob. Ufa wokoma umapezeka pamakungwa a carob. Kukoma kwake ndi kofanana ndi cocoa kapena sinamoni. Ubwino wa Sweetener - Hypoallergenic, Caffeine Free. Carob imagwiritsidwa ntchito chokongoletsera mchere; glaze ndi chokoleti zimakonzedwa pamaziko ake.
5. Vanilla shuga. Chofunikira chofunikira mu zakudya zilizonse.Komabe, zimawonjezeredwa m'maswiti ochepa, chifukwa zimakhudza mitsempha yamagazi, mano ndi ma metabolic.

Momwe mungasinthire shuga mu keke, kuwonjezera pa zotsekemera zomwe tafotokozazi? Njira inanso yoyenga bwino ndi chiwala. Mafuta omwe amapanga balere, oats, mapira, tirigu kapena rye amakhala ndi fructose, glucose ndi maltose.

Malt amakhutitsa thupi ndi mafuta acids. Amagwiritsidwa ntchito pokonzera zakudya za ana komanso zakudya zamasewera.

Fructose amadziwika kuti ndi wokoma kwambiri, makamaka pakati pa odwala matenda ashuga. Amakhala wokoma katatu kuposa shuga wosavuta.

Ngati muwonjezera maswiti amtunduwu kuphika, ndiye kuti ukhalanso watsopano. Koma munthawi yamatenda otentha, fructose imakhala ya brownish, chifukwa chaichi, sichigwiritsidwa ntchito pokonza mafuta ophikira ndi makeke.

Ubwino wa fructose wa thupi:

• imasintha magwiridwe antchito ndikuchotsa kutopa,
• sizoyambitsa hyperglycemia,
• Ndi gwero la mavitamini ndi mchere.

Komabe, siyimapereka kumva kuti mukusuntha, imasweka pang'onopang'ono m'thupi. Kulowa m'chiwindi, monosaccharide amasinthidwa kukhala mafuta acid. Kudzikundikira kwa chotsirizira kumayambitsa kukhudzika kwa chiwalocho ndi mafuta a visceral komanso kusagwira bwino kwa kagayidwe kazakudya.

Licorice ndi imodzi mwazomwezi zotsekemera kwambiri. Muzu wa chomera chomera ndiwotsekemera kuposa shuga, popeza umakhala ndi glycyrrhizic acid.

Kwa zaka zambiri asayansi atsimikizira kuti shuga yoyera kapena shuga woyengetsa sizabwino, makamaka akapezeka ndi matenda a shuga. Ngati simuphatikizidwa kwathunthu kuzakudya, mutha kutaya mapaundi owonjezera.

Pankhani imeneyi, odwala nthawi zambiri amakhala ndi chidwi chofuna kuthana ndi shuga panthawi ya kunenepa, pomwe dokotala amapereka mankhwala okhwima osafunikira kwa chakudya. Masiku ano m'masitolo ogulitsa mankhwala mutha kupeza mitundu yonse yazokometsera zachilengedwe ndi zopangidwa, koma si zonse za izo zomwe ndizoyenera thupi.

Musanalowe pa sweetener pamenyu, muyenera kufunsa dokotala kuti mupewe zovuta. Ndi matenda opita patsogolo, tikulimbikitsidwa kusinthira zotsekemera ndi zipatso zatsopano ndi zowuma pang'ono, kwinaku ndikuwunika kuchuluka kwa shuga m'magazi.

Kodi chitha kusintha shuga yoyera ndi chiyani?

Pali njira zambiri zomwe zingapangidwe ndi shuga. Sikuti zosankha zonse ndizothandiza mwapadera. Koma mulimonsemo, mothandizidwa ndi choloweza mmalo, mutha kuchepetsa zovuta zomwe zachitika mthupi.

Chinthu choyamba chomwe chimabwera m'maganizo mukaganiza zokhala ndi shuga wabwino ndi uchi. M'malo mwake, izi sizingakhale njira ina yabwinoko. Mosiyana ndi "kuyera koyera", njuchi ili ndi zinthu zofunikira - mavitamini C ndi B, chitsulo, potaziyamu ndi zinthu zina zambiri zofufuza. Uchi umatha bwino mavairasi ndi mabakiteriya, motero umagwiritsidwa ntchito polimbana ndi matenda.

Umu ndi momwe amayenera kuchitiridwira - ngati mankhwala. Chifukwa choti "opanga" uchi ndi njuchi, mankhwalawo sakhala ochepera komanso owopsa. Ambiri mwa anthu omwe ali ndi shuga mu uchi ndi 70%. Kuchuluka kwake kungafike mpaka 85%. Mwanjira ina, supuni ya tiyi ya uchi (yokhala ndi slide yopanda tanthauzo) m'lingaliro ili imakhala yofanana ndi supuni ya shuga popanda slide.

Kuphatikiza apo, malonda a amber ndi caloric. Pofuna kuchepetsa thupi, muyenera kudzipatula. Mapeto ake ndikuti kugwiritsa ntchito uchi, timapeza zabwino zambiri, koma sitingapewe konse kupweteketsa.

Othandizira azakudya ambiri sakayikira kuti stevia ndi imodzi mwabwino kwambiri. Masamba a mbewuyo ndi okoma kwambiri, ngakhale kuti kudya kwawo sikuwonetsedwa ndi kudumpha kwa glucose m'mwazi. Kuphatikiza kwakukulu kwa njirayi ndikusowa kwa zotsatira zoyipa. Stevia imagwiritsidwa ntchito bwino pakupanga zakudya za ana - ndizotetezeka kwathunthu.

Koma pali zovuta zina. Chithandizo chofunikira cha shuga chimafuna chizolowezi. Chomera chimakhala ndi chikhalidwe pambuyo pake, ndipo ngati mutadya masamba ambiri, mumatha kukumana ndi kuwawa. Kuti mupeze mlingo wanu, muyenera kuyesa.

Kuphatikiza apo, ma confectioners ndi mbewuyi siophweka. Stevia imatha kumapangitsira makeke, koma nthawi yomweyo imapangitsa kuti ikhale yotsika kwambiri.Koma ndi tiyi kapena khofi, masamba amaphatikiza bwino.

Kuti musinthe supuni ya shuga, muyenera:

• kotala la supuni zitatu zamasamba a chomera,
• stevioside pa nsonga ya mpeni,
• 2-6 madontho amadzimadzi amadzimadzi.

Momwe mungasinthe shuga pakudya?

Ichi ndi chinthu chotengedwa mwaluso kwa nzimbe ndi beets. Mulibe zinthu zofunikira, mavitamini, michere.

Komabe, izi sizitanthauza kuti maswiti alibe zopindulitsa. Shuga imakhala ndi chakudya chamafuta, zomwe m'thupi limasweka kukhala glucose ndi fructose.

Glucose ndiyofunikira maselo onse amthupi, makamaka ubongo, chiwindi ndi minofu zimavutika ndi kuchepa kwake.

Komabe, thupi limatha kupeza shuga yemweyo kuchokera ku zovuta zam'mimba, zomwe ndi gawo la mkate. Kotero mawu oti munthu sangachite popanda shuga sichinthu chongopeka chabe. Kuwonongeka kwa zovuta zam'mimba kumachitika pang'onopang'ono komanso kutenga nawo gawo pazakudya zam'mimba, koma kapamba sikugwira ntchito ndi kuchuluka kwambiri.

Ngati simungathe kuchita popanda shuga konse, mutha kusintha m'malo mwake ndi zinthu zothandiza:

Zomwe zalembedwazi zilinso ndi shuga, koma zimakhala ndi zinthu zothandiza kupanga thupi zomwe ndizofunikira m'thupi. CHIKWANGWANI, chomwe ndi gawo la zipatso ndi zipatso, chimachepetsa kuyamwa kwa mafuta m'magazi ndipo potero amachepetsa zoyipa pamalopo.

Kuti muchepetse chidwi cha maswiti, munthu amangofunika kudya zipatso 1-2, zipatso zingapo kapena zipatso zouma, supuni ziwiri za uchi. Kununkhira kowawa kwa khofi kumatha kusintha ndi kupatsa mkaka.

Miyezo yodyetsera shuga idapangidwa ndi Institute of Nutrition of the Academy of Medical Science ndipo sioposa 50-70 magalamu patsiku.

Izi zimaphatikizapo shuga wopezeka muzakudya. Itha kupezeka osati mu confectionery, komanso mkate, masoseji, ketchup, mayonesi, mpiru. Zosavulaza poyang'ana koyamba yogurts ya zipatso ndi tchizi chamafuta ochepera amatha kukhala ndi 20-30 magalamu a shuga pa umodzi.

Shuga amawonongeka mwachangu m'thupi, kulowa m'matumbo, ndipo kuchokera pamenepo amalowa m'magazi. Poyankha, kapamba amayamba kutulutsa insulini ya mahomoni, imapereka kuchuluka kwa shuga m'maselo. Munthu akamamwa shuga wambiri, ndiye kuti kuchuluka kwa insulin komwe kumapangidwa.

Shuga ndi mphamvu zomwe zimafunikira kuti zigwiritsidwe ntchito, kapena ziyenera kusungidwa.

Glucose owonjezera amaikidwa mu mawonekedwe a glycogen - ichi ndi chopulumutsa cha thupi. Imawonetsetsa kuti magazi amasungidwa pafupipafupi ngati pakutha mphamvu zambiri.

Insulin imaletsanso kuwonongeka kwa mafuta ndikuwonjezera kuchuluka kwawo. Ngati palibe ndalama zowononga, shuga yochulukirapo imasungidwa momwe amasungidwira mafuta.

Mukalandira gawo lalikulu la chakudya, insulin imapangidwa mowonjezereka. Amapangira shuga owonjezera, zomwe zimapangitsa kutsika kwake m'magazi. Chifukwa chake mutatha kudya chokoleti kumamveka kumva njala.

Shuga ali ndi index yayikulu ya glycemic ndipo amachititsa kuchuluka kwa mafuta mthupi.

Palinso chinthu china chowopsa cha maswiti. Shuga amawononga mitsempha yamagazi chifukwa chake, zolembera za cholesterol zimayikidwa pa iwo.

Komanso, maswiti amaphwanya mapangidwe a lipid m'magazi, kutsitsa cholesterol "yabwino" ndikuwonjezera kuchuluka kwa triglycerides. Izi zimabweretsa kukula kwa atherosulinosis, matenda a mtima ndi mitsempha yamagazi. Zikondwerero, zomwe zimakakamizidwa kuti zizigwira ntchito nthawi zonse, zimapezekanso. Wokhazikika shuga wambiri mu chakudya kumabweretsa kukula kwa matenda ashuga a 2.

Nthawi zonse onetsetsani kuti mumadya maswiti angati.

Popeza shuga ndi chinthu chopangidwa mwaluso, thupi la munthu silingathe kuligwiritsa ntchito.

Mukuwonongeka kwa sucrose, ma radicals aulere amapangidwa, omwe amakwiyitsa kwambiri chitetezo chamthupi cha munthu.

Chifukwa chake mano otsekemera amatha kuvutika ndi matenda opatsirana.

Maswiti sayenera kuwerengera zosaposa 10% yazakudya zonse zopatsa mphamvu.

Mwachitsanzo, ngati mayi amadya 1,700 kcal patsiku, ndiye kuti angathe kugula ndalama zokwana 170 kcal popanda maswiti angapo. Ndalamayi ili ndi magalamu 50 a marshmallows, 30 gramu of chocolate, maswiti awiri amtundu wa "Bear-toed" kapena "Kara-Kum".

Yerusalemu artichoke manyuchi

Momwe mungachotsere shuga ndi zakudya zoyenera? Mutha kugwiritsa ntchito Yerusalemu artichoke manyuchi pazolinga izi. Kutsekemera "kumachotsedwa" ku ma tubers. Kunja kwa Yerusalemu artichoke amafanana ndi mbatata zoyera, ndipo dzina lake lotchuka ndi "peyala la dothi", makamaka chifukwa cha kutsekemera kwake.

Kuphatikiza kwakukulu kwa Yerusalemu artichoke manyuchi ndi chisonyezo chotsika kwambiri cha glycemic pakati pa okoma onse. Izi zikutanthauza kuti zimatha kudyedwa ndi anthu omwe ali ndi matenda ashuga. Itha kuwonjezereka mosavuta ku chimanga, mchere, zophika, kusintha shuga wopanda thanzi, ngati mumatsatira zakudya zoyenera.

Zipatso ndi zipatso zouma

Koma ndi zipatso zachilengedwe ndi zipatso zouma, mutha kusintha shuga ndi maswiti mosamala mukamachepetsa. Ngati mumakana shuga wopanda khofi kapena tiyi, silili vuto kwa inu, koma simungathe kungodutsa maswiti okoma kapena bun, m'malo mwa zinthu zonse zoyipazi ndi zipatso zotsekemera. Onjezani nthochi ndi zipatso ku chimanga, tchizi chokoleti ndi yoghurts, kuphika maapulo ndi mapeyala m'malo mwa chitumbuwa, tengani zotsekemera osati zouma, koma ma apricots ndi zoumba zouma.

Yesani kudya zipatso zokoma kwambiri (mphesa, plums, nthochi) m'mawa, ngati cholinga chanu chikucheperachepera, chifukwa ali ndi zopatsa mphamvu zambiri. Ndipo masanawa, mutha kudya zipatso zochepa zouma, apulo kapena zipatso.

Njirazi zitha kusintha shuga yoyera ndikutsatira kwathunthu mfundo za kadyedwe koyenera.

Kafukufuku wambiri watsimikizira zovuta zoyipa za shuga woyengedwa m'thupi la munthu. Mchere woyera umavulaza chifukwa umakhala ndi chakudya chamagulu ambiri, zomwe zimapangitsa kuti azikhala ndi kulemera kwakukulu.

Kuphatikiza apo, kutsekemera uku kumathandizira kuti pakhale matenda osiyanasiyana. Choyeretsedwacho chimawonjezera kuyendetsa bwino kwa mtima ndi mitsempha ya magazi, chimasokoneza kagayidwe kazakudya, chimafooketsa chitetezo cha m'thupi ndi kukweza dongosolo la chimbudzi.

Kodi zotsekemera zimatha kudya chakudya?

Zonse zotsekemera zimagawika m'magulu awiri: zachilengedwe komanso zopangidwa.

Fructose, xylitol ndi sorbitol ndizachilengedwe. Ndi phindu lawo la caloric, silotsika shuga, chifukwa chake sizinthu zofunikira kwambiri pakudya. Chovomerezeka chawo patsiku ndi 30-30 magalamu, ndikuwonjezera, kusokoneza kwamatumbo ndi kutsekula m'mimba ndikotheka.

Stevia ndi therere la uchi.

Chisankho chabwino kwambiri ndi stevia. Ichi ndi chomera cha zitsamba chobadwa ku South America, masamba ake ndi masamba ake ndi okoma kangapo kuposa shuga. Ma stevia omwe amapanga "Stevozid" samavulaza thupi, alibe zopatsa mphamvu choncho otetezeka pakudya.

Fructose posachedwa adawonedwa ngati njira yabwino kwambiri yopangira shuga, chifukwa cha index yake yotsika ya glycemic, adalimbikitsidwa kuti azigwiritsa ntchito mukamadya mapuloteni. Komabe, kafukufuku waposachedwa akuwonetsa kuti imagwidwa mwachangu ndi maselo a chiwindi ndikuwongolera kuchuluka kwa lipids m'magazi, kuchuluka kowonjezera, atherosulinosis ndi matenda a shuga.

Zomera zotsekemera zimayimiriridwa ndi aspartame, cyclamate, sucrasite. Malingaliro a akatswiri azakudya kwa iwo ndiwodabwitsa. Ena samawona kuvulaza kwambiri pakugwiritsa ntchito kwawo kwakanthawi, popeza zinthu izi sizimapangitsa kutulutsidwa kwa insulin ndipo mulibe zopatsa mphamvu.

Ena amawaona kuti ndi othandizira owopsa ndipo amalangizidwa kuti azitha kudya mapiritsi 1-2 patsiku. Mapeto osangalatsa adachitika ndi ofufuza aku America, omwe adadzifunsa ngati zingatheke kuti ayambirenso kutsekemera. Anthu ochokera pagulu lolamulira omwe ntchito shuga wogwirizira, kunenepa .

Popeza okometsera samachulukitsa glucose wamagazi, kumverera kwodzaza kumadza pambuyo pake.

Munthawi imeneyi, munthu amatha kuyamwa chakudya chambiri nthawi 1.5-2 kuposa atatha kudya maswiti.

Mutatenga zotsekemera, kumverera kwanjala kumawonekera kumabweretsa kulemera.

Ofufuzawo anena kuti kuyankha kwakuthupi kumakomedwe a zotsekemera zotsekemera ndiko kukhazikika kwa zovuta za metabolic. Popeza thupi suwonanso maswiti ngati gwero lamphamvu, umayamba kudziunjikira nkhokwe m'mafuta.

Kodi tiyi wokhala ndi shuga wochepetsa thupi?

Zonse zimatengera mtundu wa zakudya zomwe munthu amatsatira. Kugwiritsa ntchito shuga pazakudya zamapuloteni ndizoletsedwa, komabe, zimaloledwa pa zakudya zina zochepa.

Chovomerezeka patsiku ndi magalamu 50, omwe amafanana ndi supuni ziwiri. Shuga wa brown ali ndi maphindu ena opindulitsa. Ili ndi mavitamini, fiber fiber, yomwe imathandizira ntchito ya thupi pakukonza kwake. Zinthu zachilengedwe zimakhala ndi mthunzi wakuda, chinyezi chambiri komanso mtengo wokwanira.

Zomwe zimagulitsidwa m'masitolo akuluakulu mothandizidwa ndi shuga wa bulauni ndi shuga wamba woyengedwa wopangidwa ndi ma molass.

Kutsekemera ndikwabwino kudya mpaka ma 15 mawawa.

Pambuyo pa nkhomaliro, njira za metabolic zimachepetsa, ndipo zakudya zowonjezera zimayikidwa m'chiuno ndi m'chiuno.

Mwachidule

Mafuta ochulukirapo amavulaza osati chithunzi, komanso thanzi,

Mutha kuchita popanda maswiti: thupi lidzalandira mphamvu ndi glucose kuchokera kuzinthu zina zamafuta,

Monga cholowa mmalo, mutha kugwiritsa ntchito uchi ndi zipatso,

Chovomerezeka cha shuga patsiku si choposa 50 magalamu.

Ndizosatheka kunena mosakayikira kuti zotsekemera zimabweretsa zabwino pakudya. Kugwiritsa ntchito shuga mu Mlingo wochepa sikukhudza magawo a chiwerengerochi.

Lokoma ndi chinthu chomwe chimapatsa chakudya kukoma. Kugwiritsidwa ntchito ngati njira ina yodziyimira chifukwa cha matenda, kuchepa thupi, kapena zifukwa zina. Chowoneka mosiyana ndi zotsekemera ndizochepa ma calorie omwe ali ndi kukoma komweko.

Bungwe lapadziko lonse lapansi, lomwe limaphatikizapo opanga zakudya zama calorie otsika ndi zotsekemera, ali m'gulu la zotsekemera zotchedwa fructose, sorbitol, xylitol, stevioside, lactulose ndi ena.

Poyamba, sucrose ndiye anali wochiritsa. Anachotsa nzimbe ndikuyesa kuchiza matenda ndi chithandizo chake. Nthawi zasintha, phindu la shuga lagwa ndi chilichonse chatsopano, ndipo, pomaliza, shuga lidaphunziridwa kuti litulutsidwe kuchokera ku beets, izi zowonjezera zotsekemera zidakhala zotsika mtengo ndipo zimapezeka kwa aliyense.

Zinanditengera kanthawi kuti mankhwalawa alabadire zovuta zomwe zimabwera chifukwa cha shuga. Masiku ano, ngakhale mwana akudziwa kuti: shuga ndi yoyipa. Kamodzi mthupi, shuga wama granated amalowetsedwa nthawi yomweyo, chifukwa index yake ya glycemic ndi 100%. Ilibe zofunikira kufufuza zinthu, mavitamini ndi mchere - mphamvu zokhazokha. Kuledzera kwa shuga, komwe opanga amagwiritsa ntchito pazinthu zambiri, kumamuthandiza munthu kunenepa kwambiri, matenda ashuga, ndi matenda amtima.

Munali m'mikhalidwe yotere pomwe kufunafuna wogwirizira sucrose kunayamba. Maphunziro ena ankawoneka kuti amalimbikitsa: zero-calorie, koma kukoma kokoma chabe. Zinali zotheka kuwonjezera zotsekemera ku zinthu komanso kuti musamalemere kwambiri. Kwa odwala matenda a shuga a dzino, lokoma limakhala chipulumutso chenicheni - maswiti, koma popanda chiopsezo chathanzi.

Tsoka ilo, zoopsa za olowa m'malo a shuga zidadziwika posachedwa kwambiri. Popanda kuwopseza ziwonetserozo, zopanga kapena zotsekemera zachilengedwe zimayambitsa khansa, matenda a Alzheimer's, kusabereka, dementia. Inde, ngakhale pali phindu la othandizira mmalo mwa shuga, kuvulaza kwawo ndikokulirapo: Kafukufuku wa zasayansi watsimikizira kukula kwa matenda amitsempha ndi oncological. Zowona, lidali funso lachiwonetsero cha mankhwala ochulukitsa, okwanira kambiri kuposa masiku onse, komabe izi zinali zokwanira kuchenjeza anthu.

Mafuta amawonjezeredwa pamoto ndikukhazikitsa zoletsa. Ngati munthu akudwala matenda ashuga, fructose imasemphana, ndipo vuto la mtima, acesulfame-K amachotsedwa. Mndandanda umapitilirabe. Kwa akazi panthawi yoyembekezera komanso ana, zotsekemera ndizoletsedwa. Zotsatira zake, malingaliro samagwirizana pamilingo yovomerezeka, kusiya munthu wamba mafunso ambiri osayankhidwa.

Kukula kosalekeza kwa sayansi kumapatsa mayankho omveka bwino komanso okongola. Shuga ndiwowononga, wokoma, mwachionekere. Chotsalira ndiye chiyani? Tiyeni tiyese kudziwa zomwe zili pompano. Aliyense ayenera kudziunjikira.

Kodi ndizotheka kusintha shuga ndikusintha thanzi

Shuga ndiye mdani woyamba wa chithunzi chabwino, moyo wautali, mphamvu ya thupi. Iwo omwe amayesa kudya moyenera, omwe akufuna kuchepa thupi, omwe akukonzekera kuchira, amakana. Zikuwoneka ngati woyamba wosazindikira kuti kukana shuga ndi njira yopita kumoyo watsopano, chifukwa ngati muyang'ana m'mashelefu ogulitsa, ndiye kuti 90% yazinthu zomwe zimakhala ndi shuga mu mawonekedwe a zowonjezera. Amawonjezera mayonesi, masoso, mkate, zakudya zamzitini, osanenapo za ufa ndi maswiti.

Kodi ndizotheka mwanjira ina shuga ndikusangalala ndi zotsekemera popanda kuvulaza thupi? Ndizotheka, koma ndi zoletsa zina zomwe zimagwira malinga ndi mawonekedwe a thupi lanu.

Vegans adzipeza okha njira yabwino yopangira shuga a coconut, uchi, molasses, agave syrup, stevia ndi maple manyuchi. Tinalankhula za ambiri aiwo, zikutanthauzabe shuga ya coconut ndi molasses.

Shuga wa kokonati ali ndi vitamini B ndi potaziyamu. Ili ndi index yotsika ya glycemic ndipo kukonza kwake ndikotsika kwambiri poyerekeza ndi zomwe zimayenera kupangidwa kupangira shuga yoyera wamba. Ili ndi kununkhira kwa caramel kosangalatsa ndipo shuga wotere ndiwofunikira kuphika, koma muyenera kukumbukira momwe muliri ngakhale pankhaniyi. Zokhazo zoyipa ndizokwera kwambiri.

Molasses ndi potaziyamu ndi chitsulo, ndipo, m'menemo, onse awiri amaposa nthochi. Ndi bwinonso kugwiritsa ntchito kuphika, koma nkhanza, monga momwe zilili pamwambapa, zimabweretsa thanzi.

Kupititsa patsogolo thanzi, shuga yoyera iyenera kutsimikizika, koma poyang'ana njira ina, simungathe kuyang'ana m'malo ngati analogue. Simungataye shuga ndi kuyika paketi yokhala ndi masisitilo, chifukwa mwachepetsa thanzi lanu tsopano. Izi siziri choncho.

Choyamba, muyenera kuyang'ananso zakudya. Kuchulukitsa kuchuluka kwa chakudya chochepa pang'onopang'ono, kukhala ndi protein komanso masamba. Modekha komanso njira yoyenera iyenera kukhala yabwino kwa moyo wanu, apo ayi shuga yina imatha kukhala ndi thanzi m'malo ena ndikuwonjezera kwina.

Ngati pali zovuta za kunenepa kwambiri, muyenera kusintha zakudya. Matenda a shuga Matenda amtima? Apanso, chakudya chikusintha. Dongosolo latsopanoli liyenera kukhazikitsidwa molumikizana ndi katswiri wazakudya, yemwe adzanenadi kuti vuto lothana ndi shuga mndandanda wazovuta ayenera kupita kumbuyo.

Thupi lanu liyenera kuphunzira kuchita popanda shuga wokhazikika, ngakhale ndi lachilengedwe kapena ayi. Zakudya zanu zosavuta pazakudya zamasiku onse, zimakhala bwino pamimba.

Mukudziwa kale momwe ma shuga omwe amalowa m'malo mwake ndi ovulaza ndikuti pamapeto sangakhale njira ina yodziyimira payekha. Muyenera kumanganso momwe mumadyera, ndiye kuti simuyenera kuda nkhawa kuti mugule malo ogulitsa shuga, simudzafunanso.

Mu maphikidwe angapo ndizosatheka kuchita popanda zotsekemera, ndipo pankhaniyi amaloledwa kugwiritsa ntchito zina mwazomwe zimachitika. Koma simukuyenera kutenga nawo mbali kuphika koteroko, chifukwa cha chidwi kapena tebulo lokondwerera - inde, kwa moyo watsiku ndi tsiku - ayi.

Malo abwino kwambiri ophikira shuga ophikira komanso otsekemera ndi uchi. Pazifukwa zambiri.Inde, ili ndi zopatsa mphamvu zambiri zopatsa mphamvu komanso osati yotsika kwambiri ndi glycemic index, koma ndiwothandiza komanso ili ndi phindu lothandiza m'thupi.

Ngati mulibe mavuto am'mimba ndipo mulibe zakudya pakadali pano, ndiye kuti uchi ndi wabwino kwambiri. Simungadye zambiri, zimangokhala zokhazokha komanso zosavuta kugwiritsa ntchito muzakudya.

Kuphatikiza kwakukulu kwa iye ndi mitundu ya mitundu yokhala ndi mitundu yokhazikika yothandiza. Mupeza zosavuta kwambiri kwa inu.

Zikadali zotchulidwa, mwina, mwayi wake wofunikira kwambiri - chizolowezi cha kulawa. Ngati mumatsatira moyo wamasamba kapena kuwonetsetsa thanzi lanu, ndikofunikira kuti muzidya zomwe zimamera m'dera lanu. Zachilendo mu mawonekedwe a shuga wa coconut kapena madzi a agave zimatha kubweretsa china chake chovuta monga thupi. Chepetsani katunduyo pamimba - idyani zomwe mukudziwa m'dera lanu. Chifukwa chake, choyambirira cha uchi.

Ngakhale kuti zokometsera zachilengedwe siziyenera kukhala cholowa m'malo mwathunthu, koma yankho lokakamiza nthawi zina, thupi lathu limakonda maswiti ndipo palibe chifukwa chokana.

Anthu omwe akufuna kuchepa thupi kapena kukonza thanzi lawo afunsa ngati kuli kotheka kusintha shuga ndi fructose, akatswiri amayankha bwino, koma sizitanthauza kuti fructose yoyipa ndi yokhazikika, koma kutsekemera kwa chipatso.

Pamodzi ndi uchi, zipatso zotsekemera ndizinthu zotsekemera zomwe tingadye popanda zotsatirapo zovuta kwa thanzi lathu. Kuchokera ku zamkati mwawo zam'madzi zomwe timapeza kutsekemera komwe timasowa.

Osayesa kusintha shuga. Maganizo, ngakhale achilengedwe, samachedwa, koma amapweteka. Zipatso zopanda kuperewera kwa matenda ndizotetezeka kwathunthu, zonunkhira, zopatsidwa mavitamini ndi mchere. Izi ndi zinthu zachilengedwe zomwe nthaka imatipatsa zochuluka. Zipatso ndiye shuga wabwino kwambiri komanso wotetezeka.

Ngati mukuda nkhawa kuti popanda zotsekemera zotsekemera mbale zanu sizikhala zokoma kwambiri, ndiye kuti mumakhala ndi uchi nthawi zonse, ndipo mutha kupanga ayisikilimu, mousses, smoothies, yogurts, ma pie, makeke ochokera zipatso.

Kugwirizana ndi thupi lanu kumagwirizana ndi chilengedwe. Tengani zabwino kuchokera kwa iye ndipo thanzi lanu lidzakhala lolimba.

Kuti musunthire nkhani mwachangu, mutha kugwiritsa ntchito njira zotsatirazi:

Ndikuwona kuti palibe vuto kuti kuchokera pachakudya changa, mwachangu anazimiririka kunyumba kwathu titangosintha chakudya. Kusintha shuga ndikosavuta, lingalirani zosankha zomwe zili pansipa.

P.S. Kuti mupeze kuchotsera pa iHerb mu kuchuluka kwa 5% ya kuchuluka kwa dongosolo, mutha kugwiritsa ntchito nambala yotsatsira Gts3629

Madeti - Chimodzi mwazakudya zabwino kwambiri zomwe zingayambitse kugaya chakudya. Ndi magawo abwino okhala ndi mavitamini ndi michere yambiri: folates, niacin, pantothenic acid, pyridoxine, riboflavin, calcium, mkuwa, chitsulo, magnesium, magnesium, phosphorous, potaziyamu.

• Pansi mafuta m'thupi
• Mkulu mapuloteni
• Olemera mavitamini: B1, B2, B3 ndi B5, komanso A ndi C
• Muli isoflavones, yomwe imadziwika kuti imachepetsa chiwopsezo cha matenda a mtima
• Sinthani thanzi la mafupa, kapangidwe kake: mkuwa, magnesium, selenium ndi manganese - izi ndizofunikira kuti muchepetse mafupa
• Yendetsani magazi
• Zimathandizira ubongo: kuchepetsa chiopsezo cha matenda opatsirana a neurodegenerative ndikuwongolera zochitika zachidziwitso mwa okalamba
• Limbitsani dongosolo lamanjenje
• Olemera pazitsulo ndi fiber zambiri kuposa nthochi.
• Sinthani chimbudzi
• Sinthani khungu: mavitamini C ndi D amachita pakubweza ndipo khungu lanu lisafe

Madeti amasintha shuga m'malo abwino monga: ma supothi, maswiti amphaka, makeke, soseti, pasitala, ndi zina zambiri.

Madeti ayenera kutha kusankha bwino kuti akhale opanda chithandizo ndi madzi.

Ndimakonda Kufikira (Iran)

ndi achifumu Medjool (Israeli) ndi akulu komanso amakoma kwambiri.

Ku St. Petersburg, tidagula kumalo osungiramo masamba a Sofia, ku Krasnodar pakati pa zipatso zouma, Adilesi: st. Ural, 122