Kodi chitha kusintha shuga mukuphika ndi chiyani?

Zakhala zikudziwika kuti shuga ndi imodzi mwazakudya zowononga kwambiri. Chovulaza chake chachikulu chimakhala chakuti chimayamwa mwachangu kwambiri m'magazi ndikupangitsa kuti shuga azikhazikika, kenako amatsika msanga. Mafuta ochulukirapo muzakudya amathandizira kugwira ntchito kwa thupi lonse ndipo amatha kubweretsa osati kuonda kwambiri, komanso pamavuto akulu azaumoyo.

Musaiwale kuti shuga ndi amodzi mwa othandizira kwambiri amakometsa; amawonjezedwa pachakudya chochuluka. Chifukwa chake, phunzirani mosamala kapangidwe kazomwe mukugulitsa musanagule kuti muchepetse shuga owonjezera, komanso moyenera kuchokera ku zopatsa mphamvu zosafunikira. Komabe, ndikofunikira kudziwa kuti palinso china chofunikira mu shuga - chofunikira ku ubongo wathu shuga. Chifukwa chake, mkati mwa malire oyenera, shuga sichingavulaze kwambiri. Koma ndikwabwino ndikamufunira zakudya zina zofunikira.

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.

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.

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? Zonunkhira zachilengedwe zokha, zomwe kwenikweni ndi zigamba zonse za vanilla. Amadzazidwa ndi fungo labwino, lomwe limatenga shuga mwachangu, ngati muikhazikitsa pamodzi ndi timitengo ta vanilla mumtsuko wamgalasi wokhatidwa mwamphamvu. 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.

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 shuga ndi shuga wa ufa wopangidwa kuchokera ku zosakaniza izi, kapena kuzigwiritsa 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 sizingathandize kukonzekera keke yoyera 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.

Sinthani shuga ndi zakudya zoyenera ndipo mukataya thupi, pangani ufa ndi manja anu

Mutha kumvanso pafupipafupi pazokambirana: Sindimadya shuga, sindidya gluten. Izi zikutanthauza - kusaphika kwa mafakitale, chifukwa ngakhale mkate wopanda tirigu, shuga ndi ufa wa tirigu nthawi zambiri umakhalapo. Koma othandizira zakudya zabwino samadzimana chakudya chotsekemera komanso chosakhazikika konse - amangophika ndi manja awo ndikusintha shuga ndi ufa wa tirigu ndi zinthu zina zofunika. Kodi mungachite bwanji izi, akutero wolemba nkhani wa PP a Valery Yakovtseva.

Ufa wa tirigu sakhala wamfashoni. Zomwe mungasinthe

Fumbi la tirigu loyera chipale chofewa limakhala lakale! Zikomo chifukwa cha ma pancake ndi ma pie "ochokera kwa agogo anga," koma nthawi yakwana yoti m'malo mwake muchitike chinthu chomwe chili chabwino kwa iye.

M'maphikidwe anga, ndimayesetsa kusinthanitsa ufa ndi mafuta onse. Mbewu yonseyo imaphwanyidwira. Chifukwa cha izi, imasungabe fiber, mavitamini ndi zinthu zina zopindulitsa. Chifukwa chake yang'anani zolembedwa "tirigu wathunthu" pamapaketi a ufa wa tirigu. Inde, ndi okwera mtengo kwambiri, koma ndi momwe mungakhalire kuti simufunikira kusunga ndalama. Ndipo yang'anani mitundu iyi ya ufa.

Oatmeal Kupanga mbale kwambiri crumbly. Kugula nthawi zina kumakhala kowawa, chifukwa chake ndibwino kuphika nokha kuchokera ku oatmeal. Oyenera ma pie, fritters, komanso kuphatikiza ndi ufa wina, ngakhale mabisiketi.

Mpunga. Kwaulere kwa gluten (ena amayamba kunenepa, ndipo ma psychosomatics kapena gluten ndi osavomerezeka pamaliridwewo, koma ndibwino kuchepetsa kupezeka kwake m'mbale). Nthawi yomweyo, ufa wa mpunga ndi wofanananso ndi ufa wa tirigu. Osaloledwa kulawa. Amapereka mawonekedwe osalala, abwino mbale zambiri: cheesecakes, casseroles, zikondamoyo, masikono ndi ma pie.

Chimanga. Gluten mfulu nawonso. Amapereka mbale zokongola zachikasu. Imapangitsa kuphika mokongola kwambiri. Zimayenda bwino ndi ufa wa mpunga. Oyenera mabisiketi, ma cookie, zikondamoyo, ma pie, tortillas.

Buckwheat. Ndipo ndi mfulu! Ili ndi kakomedwe kabwino kosangalatsa ndipo imasunga zabwino zonse za buckwheat. Zothandiza ma buluu, zikondamoyo, ma muffin.

Rye Amapangitsa mtanda kukhala wandiweyani, umayenda bwino ndi mitundu ina ya ufa. Oyenera ma buns odyetsera, masikono, ma pie, mkate.

Chi tirigu chonse. Ndi iyo, kuphika kumakhala kofinya komanso kowuma, ndibwino kuti muphatikize ndi mpunga kapena chimanga. Oyenera ma muffins, masikono, ma pie, mkate.

Chimanga, tapioca wowuma. Mutha kusintha 20-30% ya ufa uliwonse ndikupanga kuphika kofewa komanso kosalala. Imakonzanso misuzi ndi osamalira.

Momwe mungapangire ufa nokha

Pa oatmeal:

• Kutalika Kwambiri Kophika Oat
• Kofi chopukusira khofi kapena blender wamphamvu
• Zabwino zabwino

1. Pogaya oatmeal mu chopukusira cha khofi kukhala mkhalidwe wa ufa, zimatenga mphindi 3-5.
2. Kenako timabinya ufa kudzera mu suna kuti tichotse timadontho tosankhidwa bwino.
3. Sungani mumtsuko wamagalasi wotsekedwa mwamphamvu.

Mwa ichi, mutha kuphika ufa kuchokera ku phala lililonse. Chokhacho: kukakhala kovuta, kumakhala kovuta kwambiri kupera kupera.

Momwe mungasinthire shuga mu zinthu zophika ndi zotsekemera

Chifukwa chiyani mukufunika kulumpha mu insulin m'magazi ndi kunenepa kwambiri, komwe kumayendetsedwa ndi shuga wonenepa? Ndimagwiritsa ntchito m'malo mwa shuga achilengedwe, monga chonchi.

Wokondedwa, 329 Kcal pa 100 g. Uchi wachilengedwe umakhala ndi mavitamini komanso macronutrients ambiri. Koma sikofunikira kuti muzitenthe, chifukwa nthawi yomweyo imataya zinthu zake zothandiza. Chifukwa chake, ndibwino kungothirira mbale kapena kugwiritsa ntchito maphikidwe omwe safuna Kutenthetsera.

Yerusalemu artichoke manyuchi, 267 kcal pa 100 g. Ndi malo otsika achilengedwe a glycemic index (GI) m'malo mwa shuga. Ndi gwero lambiri la inulin ndi pectin, limasintha kagayidwe, limachotsa poizoni m'thupi ndipo limalimbitsa chitetezo cha mthupi. Nayo mutha kuphika mabisiketi ndi mafuta onse. Chiwerengero cha kutsekemera kwa shuga ndi 1: 1.

Shuga wa kokonati, 382 Kcal pa 100 g. Kunja kofanana kwambiri ndi bango lakuda. Ili ndi GI yotsika kuposa shuga ndi nzimbe. Yambirani bwino kudzera mu suna musanawonjezerepo.Chiwerengero cha maswiti wamba a shuga ndi 1: 1.

Stevia. Uwu ndiye mmera womwe zotsekemera zachilengedwe zimapangidwira. Nthawi zana okoma kuposa shuga. Osamawonjezera kwambiri kuti mbaleyo isakhale yowawa. Ili ndi pafupifupi zero calorie.

Lokoma ndi erythritol. Ndimakonda kuphika. Kupangidwa: erythritol, sucralose, stevioside. Sipereka kukoma. Otetezeka wathanzi. Chiwerengero cha kutsekemera kwa shuga chimalembedwa pa ma CD. Ili ndi pafupifupi zero calorie.

Momwe mungachotsere shuga pakuphika?

Shuga sikuti pachabe chimatchedwa "poyizoni wokoma", chifukwa kuchuluka kwake kwambiri mthupi kumayipitsa thanzi. Koma sizibweretsa phindu lililonse. Koma anthu ambiri sangakane ngakhale kudya zakudya zaphikireke. Zoyenera kuchita kwa munthu yemwe akufuna kutsata moyo wathanzi ndikudya moyenera? Yankho ndilosavuta: muyenera kugwiritsa ntchito zotsekemera zachilengedwe, zidzakwaniritsa zosowa zanu, ndipo sizivulaza thupi.

Chilichonse chophika - muzichita nokha

Ndikufuna onetsetsani kuti m'mbale zanga kulibe dontho la umisimu, zoteteza komanso zinyalala zina. Inde, ufa wophika onse ndi mkaka wa masamba ungagulidwe ku malo ogulitsira, koma ndimakonda ntchito ya "zolemba". Nanga bwanji inu?

Kwa wowotcha ufa wowotcha:

• Wotentha kapena Wowuma - 24 g
• Soda - 10 g
• Citric acid - 6 g

1. Sakanizani zosakaniza zonse. Ndikofunikira kuyang'anira kuchuluka kwake ndikukhala olimba mtima kukhitchini yanu.
2. Timasunga mumtsuko waung'ono, wouma kwathunthu ndipo osalola chinyezi kulowa osakaniza. Mafuta ndi wowuma akhoza kugwiritsidwa ntchito iliyonse.

Kwa mkaka wa amondi:

• Ma alimondi - 100 g
• Madzi - 400 ml
• Mchere kulawa
• Lokoma kulawa

1. Timatsuka maimondi bwino, kutsanulira madzi otentha ndikusiya kwa maola awiri. Timatsuka peel, tikanyowa ndikuchotsa bwino.
2. Timasinthira maimondiwo mu mbale yosakanikirana, kuwonjezera madzi kutentha kwa firiji ndi kuwaza blender.
3. Thirani mkaka kudzera mu suna. Onjezani mchere ndi zotsekemera monga mukufuna. Timasunga mkaka mufiriji kwa masiku 5.
4. Keke yotsala ikhoza kuwonjezeredwa kuphika.

Za bulosi kupanikizana:

• Zipatso - 200 g
• Lokoma kulawa
• Wowuma Wowonda - 20 g
• Madzi - 80 ml

1. Thirani zipatsozo mu suppan, onjezani 50 ml ya madzi ndi wokoma.
2. Kuphika pa kutentha kwapakatikati mpaka zipatso zophika.
3. Timasakaniza wowuma ndi 30 ml ya madzi ndikusakaniza mpaka yosalala.
4. Timawonjezera mchere ndi zipatso ndikuphika, oyambitsa pafupipafupi, mpaka unakhuthala.

Zifukwa 5 zofunika kwambiri zokanira shuga

Mutha kuyankhula za kuwopsa kwa malonda kwa nthawi yayitali, koma pali mikangano isanu yokha.

Kulakalaka kwambiri maswiti kumabweretsa kunenepa kwambiri. Izi zimakhala ndi ma carbohydrate othamanga, omwe, akamwetsa, amasinthidwa kukhala mafuta amthupi, akuwononga khungu, tsitsi, misomali komanso thanzi. Kudya shuga wambiri kumawonjezera chiopsezo cha matenda a shuga. Zimayambitsa kuchuluka kwa insulin. Njira ya spasmodic iyi ndi njira yachindunji ya matenda ashuga. Kuzindikira kwa khungu. Kulowa momwe thupi limagwirira ntchito, zinthuzi zimawononga collagen, ndipo chifukwa chake, khungu limataya kusakhazikika. Shuga amadzaza calcium kuchokera kumafupa. Zomwe zimabweretsa kuwonongeka kwa mafupa ndi mano. Mtima wamtima umavutika. Kutsuka calcium kwa minofu yamafupa, shuga imakhala m'malo osiyanasiyana. Zimayambitsa kuphipha kwamitsempha yamagazi, ndipo chifukwa chake - kugunda kwa mtima.

Chifukwa chake taganizirani ngati chisangalalo chakanthawi chochepa chokhala wathanzi sichabwino. Kapenanso, izi zitha kungophatikizidwa ndi ina yomwe ingapatse kukoma, koma siyowononga thanzi.

Madeti m'malo mwa shuga

Chimodzi mwamaulo achilengedwe ndi chipatso chakum'mawa. M'malo mwake, phukusi looneka bwino limagwiritsidwa ntchito. Kuti mupeze, kapu imodzi yamatumbo (yodzinjidwa) imafunikira kuthira theka kapu ya madzi otentha ndikuumirira kwa mphindi zochepa. Ndiye kusakaniza ndi blender mpaka yosalala. Mutha kugwiritsa ntchito kuphika kulikonse m'malo mwa shuga muyezo wa 1 1.

Yerusalemu artichoke manyuchi

Izi sizingokuthandizani kuti muzomwa tiyi kapena khofi wanu wam'mawa, komanso makeke opangira makeke kukhala njira yabwino. Kuphatikiza pa kukonza kukoma, manyuchi ali ndi zinthu zingapo zofunikira.

Inulin yomwe ilimo imatsitsa cholesterol. Pectin amalimbikitsa kuchotsa poizoni m'thupi. Mavitamini ndi michere yambiri amapereka machiritso komanso amalimbitsa chitetezo cha mthupi.

Mitundu ina ya zotsekemera zachilengedwe

Othandizira komanso madokotala amalimbikitsa kuti aliyense amene amayang'anira kulemera kwawo ndi thanzi lawo asinthe shuga wawo wokhazikika kukhala wokometsa mwachilengedwe pokonzekera maswiti popanda shuga. Chimodzi mwazinthuzi chimadziwika kuti ndi stevia.

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, fructose samapereka kumverera kwodzaza, 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.

Liquorice itha kugwiritsidwa ntchito ngati manyowa, ufa, zowonjezera, ndi phala louma. Licorice imagwiritsidwa ntchito kuphika mkate, makeke kapena keke yokhala ndi zipatso ndi mabulosi.

Okometsetsa kwambiri amatchulidwa mu kanema munkhaniyi.