Kwa moyo wokoma wathanzi - okometsetsa abwino kwambiri pankhani yotetezeka, zopatsa mphamvu ndi zowawa

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Shuga amathandizira thupi kuthanso, ndikupanga glucose ndi fructose. Ubongo wathu umasowa glucose koposa zonse: 20% ya ndalama zonse zimagwiritsidwa ntchito pa iyo. Pali zokambirana zambiri zokhudzana ndi zoopsa za shuga, koma zidzakhala zosangalatsa kudziwa zomwe maphunziro asayansi alipo komanso zomwe zotsatirapo zake zingaphatikizidwe ndikusintha shuga ndi zotsekemera zomwe zimachitika kapena kungochisiyiratu.

Mbali Yabwino Ndidazindikira kuti shuga nthawi zambiri amasinthidwa ndi chiyani kuti achepetse zopatsa mphamvu, zomwe asayansi amakamba za zabwino za zotsekemera, kodi orthorexia imachokera kuti komanso kuchuluka kwa shuga patsiku.

1. Kodi shuga chimasinthidwa ndi chiyani

Zokometsera ndizofanana ndi kukoma kwa shuga wokhazikika, koma amakhala ndi zopatsa mphamvu zochepa. Chifukwa chake, zimagwiritsidwa ntchito mwachangu pazakudya, ndipo iwo omwe akungofuna kuchepa thupi amawonjezera zokometsera zotsekemera ku tiyi, khofi ndi zakudya zopanda pake.

Kwa zaka 30 zapitazi, asayansi akhala akuphunzira mwakhama za kutulutsa kunenepa, kulakalaka kudya, komanso thanzi la munthu. Izi ndizomwe zimadziwika pa zotsekemera zotchuka kwambiri:

• Aspartame: 200 nthawi yotsekemera kuposa shuga. Chovomerezedwa ku USA ndi Europe. Malinga ndi kafukufuku wa 2016, aspartame imakhudza kulolera kwa glucose ndipo ikhoza kuyambitsa mavuto akulu azaumoyo.
• Sucralose: Amakhala okoma kuposa shuga, amadziwika kuti ndi otetezeka ku US ndi Europe. Koma m'maphunziro a 2017, pali umboni kuti sucralose imatha kuvulaza m'mimba momwe mabakiteriya amapezekera komanso ngakhale mu Mlingo wocheperako umabweretsa kulemera.
• Saccharin: 300-400 wokoma kuposa shuga, wovomerezeka ku US ndi Europe. Koma mu 2017, asayansi adapeza kuti saccharin ingayambitse kutupa kwa chiwindi.
• Sodium cyclamate (cyclamic acid sodium mchere): 30-50 nthawi yokoma kuposa shuga, yoletsedwa ku USA, ndipo sayenera kugwiritsidwa ntchito ndi amayi apakati. Koma ku Russia, sodium cyclamate ikugulitsidwa: ngati mumagwiritsa ntchito sweetener, yang'anani mawonekedwe ake.
• Stevia: wokomera mwachilengedwe, wowonjezera 200 kuposa shuga. Pakafukufuku wa 2015, pali umboni kuti stevia, monga saccharin, amatsogolera kulemera ndi zovuta zamagulu akudya.

Mitundu ya shuga ya analogues ndi kapangidwe kake

Zosangalatsa zonse zamakono zitha kugawidwa m'magulu awiri: zopanga (zopangidwa) komanso zachilengedwe.

Gulu loyamba la zotsekemera limapangidwa kuchokera kuzinthu zopanga zopangidwa mu labotale yamankhwala. Amakhala opanda ma calorie ndipo amachotsedwa kwathunthu mthupi.

Gulu lachiwiri limapangidwa kuchokera kuzinthu zachilengedwe zomwe zimakhala ndi ma calorie osiyanasiyana. Zokometsera zachilengedwe zimasweka pang'onopang'ono ndipo zimakonzedwa pang'onopang'ono ndi thupi, popanda kuyambitsa kwambiri shuga.

Zinthu zotsatirazi zimawerengedwa ngati shuga zachilengedwe:

• fructose. Muli masamba, zipatso ndi uchi wachilengedwe. Fructose ndi pafupi 1.2-1.8 nthawi wokoma kuposa shuga, pomwe ma calorie omwe amakhala otsika kwambiri (3.7 kcal / g). Thupi lino limakhala ndi index yotsika ya glycemic (GI = 19), choncho imatha kugwiritsidwa ntchito ngakhale ndi matenda a shuga.
• sorbitol. Patsani maapulo, ma apricots ndi zipatso zina. Sorbitol si chakudya ayi, koma ndi wa gulu la ma alcohols, chifukwa chake siwotsekemera. Insulin siyofunikira pakuyamwa. Calorie sorbitol yotsika: 2.4 kcal / g. Ndi bwino kudya zosaposa 15 g za mankhwala patsiku. Ngati mupitilira muyeso womwe umalankhulidwa, mankhwalawa atha kukhala,
• erythritol ("melon shuga"). Izi ndi makhiristo omwe amawoneka ngati shuga. Wokoma amasungunuka kwambiri m'madzi, ndipo mtengo wake wa caloric ndi zero. Erythritol imalekeredwa bwino ndi thupi ngakhale mu Mlingo waukulu ndipo samayambitsa vuto lotupa.
• stevia. Uwu ndiye mtundu wodziwika bwino wa zotulutsa, zomwe zimapezeka pamasamba a chomera chomwechi, chomwe chikukula ku Asia ndi South America. Stevia ndi wokoma kwambiri kuposa shuga. Zakudya zovomerezeka tsiku lililonse ndizogwiritsa ntchito 4 mg / kg. Chomera chimadutsa shuga. Mndandanda wa glycemic wa stevia ndi zero, kotero odwala matenda ashuga amatha kugwiritsa ntchito izi.

Zowonjezera zamakono zogulitsa shuga ndi mitundu yotsatsa iyi:

• sucralose. Ichi ndi chimodzi mwazotetezeka kwambiri zopangidwa ndi shuga wokhazikika. Supralose imakoma kwambiri kuposa shuga, koma sizikhudza kuchuluka kwa shuga m'magazi. Thupi limasunga bwino zinthu zake kutentha, ndiye kuti lingagwiritsidwe ntchito kuphika. Simungagwiritse ntchito zoposa 15 mg / kg pa zinthu patsiku,
• machitidwe. Thupi limakhala lokoma koposa shuga, ndipo zopatsa mphamvu zake ndi ziro. Pamatenthedwe kwambiri, katsabwinolo amawola, kotero sangathe kugwiritsidwa ntchito pakuphika, omwe amathandizidwa ndi kutentha kwa nthawi yayitali.
• saccharin. Zimapulumutsa shuga m'maswiti nthawi 450. Simungathe kudya zosaposa 5 mg / kg patsiku,
• cyclamate. Nthawi 30 zotsekemera kuposa shuga. Zopatsa mphamvu za cyclamate ndi zero. Mulingo wovomerezeka tsiku lililonse ndi 11 mg / kg.

Kusankha kwa wogwirizira shuga kuyenera kuchitika payekhapayekha.

Kodi chothandiza ndi chani chomwe chingavulaze odwala shuga?

Webusayiti yafalitsa nthano zambiri zazambiri za kuopsa kwa zotsekemera. Pakadali pano, ambiri aiwo adakanidwa, choncho simuyenera kukana kugwiritsa ntchito shuga.

Okoma amakhala ndi zotsatira zabwino pa thanzi la anthu onse athanzi komanso omwe amakonda kudwala matenda ashuga kapena ali kale ndi matenda.

Chofunikira chachikulu pakugwiritsira ntchito shuga m'malo ndikuwonetsetsa kuti mwatsatanetsatane mukutsatira malangizo.

Momwe mungasankhire njira yina yothandizira shuga?

Monga tanena pamwambapa, kusankha kwa wogwirizira kwa shuga kuyenera kuchitidwa payokha malinga ndi zomwe mukufuna, luso lazachuma, zopatsa mphamvu za calorie, index ya glycemic, komanso kupezeka kwa zotsatira zoyipa.

Ndikulimbikitsidwa kuti ndizikonda katundu wa makampani omwe akhala akugwira ntchito yopanga zakudya kwa zaka zambiri ndipo atha kukhala ndi mbiri ngati wopanga wodalirika.

Ngati mukudwala matenda ashuga komanso mawonekedwe amtundu wa glycemic ndizofunikira kwambiri kwa inu, funsani omwe amakuthandizani pazaumoyo pankhani ya kusankha mankhwala okoma.

Ndi gawo liti la shuga lomwe limapweteketsa kwambiri?

Matenda a shuga amawopa mankhwalawa, ngati moto!

Muyenera kungolemba ...

Zokometsera zonse zomwe zimaperekedwa m'mashefu amachimake ndi m'masitolo zimayesedwa kuti zitheke ndipo zitangotsala ndikugulitsa.

Komabe, momwe amaperekera zotsekemera m'maiko osiyanasiyana padziko lapansi zimatha kusiyanasiyana. Mwachitsanzo, zomwe zimaloledwa kugwiritsidwa ntchito ku Asia zitha kuletsedwa ku Europe ndi USA, ndi zina.

Chifukwa chake, chofunikira chachikulu pakugwiritsira ntchito kwa olowa m'malo chidzakhala chotsatira kwambiri mlingo, womwe mavomerezedwe ake amawonetsedwa pa zilembo kapena malangizo.

Pogwiritsa ntchito shuga mmalo molingana ndi malangizo, mudzachepetsa mavuto omwe angayambitse thanzi lanu.

Zomakoma

Kuchokera pamawonedwe a umagwirira, zimakhala zamtundu wina wa zinthu zomwe zimasiyana ndi ma carbohydrate mu ma molekyulu. Mtengo wawo wa calorific ndi wocheperako, ndipo potengera kutsekemera amatha kuposa shuga ndi mazana kapena ngakhale masauzande. Izi zikutanthauza kuti thunthu limapereka kukoma ngati shuga m'misasa yochepa. Komabe, izi zimatha kusiyanasiyana kutengera kutentha kwa chakudyacho, ndipo zotsekemera zina zimadzakhala zotsekemera kuphatikiza ndi ena.

Dziwani kuti nthawi zonse mawu onsewa amakhala opanda tanthauzo ndipo nthawi zina amagwiritsidwa ntchito molingana. Zowonjezera zokoma zili mu mawonekedwe a ufa, mapiritsi ndi zakumwa. M'mafakitale azakudya, makamaka ufa umagwiritsidwa ntchito, zakumwa zimagwiritsidwa ntchito kuphika kunyumba, ndipo mapiritsi otsekemera amawonjezedwa ndi khofi kapena tiyi.

Maganizo olakwika wamba okhudza okometsera

M'malo mwa shuga mumazungidwa nthano zambiri. Ganizirani kwambiri za iwo.

• Zotsekemera zachilengedwe ndizabwino kuposa zopangidwa

Kuphatikizika kwa "chemistry zovulaza" ndi "mphatso zopindulitsa za Amayi Zachilengedwe" kumagwiritsidwa ntchito mosamala pakutsatsa, koma sikufanana nthawi zonse ndi chowonadi; ndikwanira kukumbukira botulinum poizoni, poyizoni wakuyambitsa wachilengedwe, nthawi 70,000 yoopsa kuposa mankhwala opha ululu.

Umu ndi momwe zimakhalira ndi zotsekemera. Mwachitsanzo, chimodzi mwazinthu zomwe zimapanga stevia zachilengedwe, dulcoside, ndizoletsedwa ku United States chifukwa choganiza kuti ndi mutagenicity. Syart syntepart samakhala ndi chiopsezo chotere, komanso pankhani ya kukoma kuposa ma stevia.

• Zokoma sizabwino kuphika

Izi sizikugwira ntchito kwa onse okoma, mwachitsanzo, sucralose ndi stevia, chithandizo cha kutentha sichowopsa. Popeza kuti erythritol siziwononga zoyera, imatha kugwiritsidwa ntchito ngati meringue kapena meringue.

• Dbisani shuga ndi zotsekemera kuti muchepetse kunenepa

Zopatsa mphamvu zama calorie azakudya zofunikira ndizofunikira kuti muchepetse thupi, koma osati zokhazokha. Kugwiritsira ntchito kwa olowa m'malo kumapangitsa kuti pakhale zovuta: kukoma kokoma kumayambitsa kupanga insulin, koma thupi sililandira glucose. Zotsatira zake, pamakhala kumva kosaletseka kwa njala, kukakamiza munthu kudya kwambiri, ndikusankha zakudya zomwe zimakhala ndi zakudya zamagetsi zomwe sizimapangitsa kuchepa thupi.

Kusinthana ndi zolowa m'malo pakokha sikukutsimikizira kuwonda; kufunika kodziletsa sikunathetsedwe.

Tisaiwale kuti zopatsa mphamvu za zinthu izi, ngakhale ndizochepa kuposa shuga, siziri zero, ndipo zotsatira za mankhwala osokoneza bongo zimatha kukhala zoipitsitsa kuposa mapaundi owonjezera.

Mkhalidwe wapadera womwe umagwiritsidwa ntchito ndi zotsekemera zosagwiritsa ntchito chakudya: mafuta osagwiritsa ntchito thupi, thupi limapanga mafuta osungika kwambiri, zomwe sizimapangitsa kulemera kwamtundu uliwonse.

• Okometsera mitengo ndi okwera mtengo kwambiri

Izi ndizowona, izi ndizokwera mtengo kuposa shuga. Koma ambiri aiwo saposa pamtengo wokha, komanso kukoma - gawo laling'ono lothandizira limakwanira kwa nthawi yayitali. Chifukwa chake, simudzawononga ndalama zambiri, komanso mwina ndalama zochepa. Mwachitsanzo, stevia sweetener imakhala 10 mokoma kuposa shuga.

Chifukwa chake, paketi yama gramu mazana awiri a shuga yokhazikitsidwa ndi shuga yofanana ndi kilogalamu ziwiri za shuga wokhazikika!

Kubwereza Magawo A shuga

Pali zowonjezera zachilengedwe komanso zopatsa zakudya zowonjezera, chilichonse cha izo chimakhala ndi zabwino komanso zovuta zake.

Zinthu zachilengedwe zopezeka mu zipatso. Imafananizidwa ndi shuga mu zopatsa mphamvu za calorie, koma imaposa nthawi za 1.7 mu kutsekemera, ndikupangitsa kuti athe kuchepetsa kuchuluka (ndipo, motero, zopatsa mphamvu za calorie). Zimakhudzanso enamel ya mano, koma pang'ono pochepera shuga, ndipo mphamvu ya tonic imakhala yofunikira pakuchita masewera olimbitsa thupi.

Koma fructose alibe zolakwika:

1. Imaphwanyidwa ndi chiwindi chokha, ndikupanga katundu wambiri pachilichonse,
2. wokhoza kuyambitsa matumbo oyipa,
3. yosungidwa mosavuta m'misika yamafuta.

Zotsatira zoyipa nthawi zambiri zimachitika ndi fructose wambiri. Ngati zakudya zanu zimaphatikizapo zipatso zambiri, mumapeza kale fructose, ndipo simuyenera kuzigwiritsa ntchito kuwonjezera pa shuga.

Zomera, zomwe zimadziwikanso kuti "udzu wa uchi," zimamera ku South America ndi Asia. Zopatsa mphamvu zochepa za kalori zimaphatikizidwa ndi kutsekemera kwakukulu, zimakhala ndi phindu pakudya chimbudzi, zimachepetsa kuthamanga kwa magazi. Kuphatikizidwa kwa stevia kumaphatikizapo potaziyamu wofunikira wamtima.

Zinthu zinayi zokoma kwambiri zimapangidwa kuchokera ku stevia:

• stevioside
• rebaudiosides A ndi C,
• Dulcoside A.

Stevia ali ndi kukoma kowawa, koma ndiwotchuka kwambiri chifukwa cha chilengedwe, komanso chifukwa amatha kuwonjezeredwa pazinthu zophika. Nthawi zambiri zimavomerezedwa kuti izi ndi zotsekemera zotetezeka, koma musatengeke nazo, monga ena.

Mwa maselo, sikuti chakudya, koma mowa wa polyhydric. Calorie sweetener sorbitol ndi yotsika, ndipo chifukwa cha index yake yotsika ya glycemic, nthawi zambiri imalimbikitsidwa kwa odwala matenda ashuga. Mwachilengedwe, amapezeka muzinthu zina zomwe zimakhala ndi wowuma.

Sorbitol imathandizira kupanga madzi a m'mimba, potero kusintha chimbudzi, koma osavomerezeka kudya 15% patsiku, mwinanso mungayambitse kutulutsa.

Chochita chopangira ichi chimapangidwa kuchokera ku shuga, kotero sichikhala chosiyana ndi icho, koma chimatha kuposa mazana asanu ndi limodzi kutengera kukoma. Supralose imalephera kutentha, koma imatha kuwonjezera kuchuluka kwa insulin.

Chochita chotchuka kwambiri chopangidwa ndi zopatsa mphamvu zochepa za calorie komanso chopambana shuga muotseka 200, koma ndimamwa mopitirira muyeso zimapweteketsa mutu, kusowa tulo komanso kusawona bwino. Poyeserera nyama, panali chiwopsezo chowonjezeka cha zotupa zowopsa; palibenso chidziwitso chofanana ndi chiwonetsero cha anthu.

Kutayika kwa zinthu zina pafupifupi zonse:

• kukoma kowawa
• chikumbumtima
• chiwopsezo cha matenda a ndulu.

Ubwino wokhawo ukhoza kutchedwa mtengo wotsika.

Kuvulaza kwa zotsekemera zotchedwa "Saccharin", kapena E 954, kumavumbula zabwino zake. Kugula malonda sikulimbikitsidwa.

Makalori ochepera, pafupifupi osavulaza ngakhale ambiri. Pafupifupi mosiyana ndi shuga mu kulawa ndi mawonekedwe, nthawi zambiri amagwiritsidwa ntchito ndi stevia, akumasokoneza kukoma kwake kowawa.

Mankhwala oopsa: amatsogolera kulephera kwa impso; akapakidwa m'mimba, amapanga cyclohexane, yomwe imayambitsa khansa yamatumbo. Zosavomerezeka kuti zigwiritsidwe ntchito.

Bestenerener: Njira Zosankha

Kuwona kuti ndi sweetener wabwinoko, mutha kuyang'ana pamachitidwe osiyanasiyana:

• kulawa
• magwero achilengedwe
• digiri ya kafukufuku
• chitetezo
• kupezeka.

Mwa chizindikiro choyamba, sucralose imatsogolera, mwa kukoma imakhala yosadziwika bwino ndi shuga wanthawi zonse. Zomwe zimachokera ku stevia, komanso fructose, ndizachilengedwe. Zimaphunziridwa bwino, pakupaka chimbudzi chimaphwanya zinthu zomwe ziripo mu zakudya wamba kapena mthupi, koma ziyenera kudziwika kuti sizoyenera kuphika ndi zinthu zina zomwe zimaphatikizira chithandizo cha kutentha. Erythritol ndiotetezeka. Zotsika mtengo komanso zomwe zimapezeka kwambiri ndi saccharin.

Phindu ndi zovulaza za mmalo za shuga

Zakudya zotsekemera zimaphatikizidwa muzakudya osati zochuluka zomwe zimabweretsa, koma kupewa mavuto omwe amabwera chifukwa cha shuga:

• mavuto obwera chifukwa cha kapamba,
• makasitomala
• kusintha kwa m'mitsempha yamitsempha yamagazi,
• kunenepa kwambiri.

Kugonjera zoopsa zotere sikubala, koma izi sizitanthauza kuti sizingavulaze, kugwiritsa ntchito kwawo sikumakhala kotetezeka nthawi zonse.

• Ma sweeteners samakwaniritsa kufunikira kwa thupi kwa glucose, komwe ndikofunikira ku ubongo, kutsika kwa magazi ake m'munsi mwa 4 mmol / L ndi hypoglycemia ndi zotsatirapo zonse zotsatira, kuphatikizapo kusazindikira.
• Glucose ndiyofunikira mabakiteriya opindulitsa omwe amakhala m'matumbo ndipo amathandizira kugaya chakudya. Kuperewera kwake kungayambitse dysbiosis.
• Shuga amachita mbali yofunika kwambiri pakuphatikizidwa kwa dopamine ndi serotonin, omwe mophiphiritsa amatchedwa "mahomoni achisangalalo." Kupanda kukana shuga sikungakhale koopsa mpaka kungapangitse kukhumudwa kwachikhalidwe chokha, koma kuchepa kwa kusintha kwa thupi ndi kulimba mtima kumatsimikiziridwa.

Monga shuga, m'malo mwake mumakhala zovulaza zochuluka, mukamagwiritsa ntchito ndikofunikira kukumbukira mlingo wotetezeka.

Anthu omwe ali ndi matenda ashuga komanso matenda ena osachiritsika, amayi oyembekezera komanso amayi oyamwitsa sayenera kugwiritsa ntchito izi kapena zotsekemera popanda kufunsa dokotala. Sikulimbikitsidwa kugwiritsa ntchito zinthuzi kudyetsa ana, monga mphamvu zawo pa thupi laana sizimamveka bwino.

Kodi phindu la zotsekemera limakhala ndi phindu lanji?

Zopatsa mphamvu zochepa za kalori kapena kusapezeka kwathunthu kwamphamvu.

Musayike zida zapakompyuta zomwe zimayika.

Ali ndi index yotsika ya glycemic, chifukwa chake musachulukitse shuga.

Pang'onopang'ono, ndipo mitundu ina imasiya thupi lonse osasinthika.

Amasintha matumbo, omwe amafunikira kwambiri anthu omwe ali ndi kunenepa kwambiri komanso kudzimbidwa.

Mukhonza kukhala ndi machiritso ambiri, immunomodulatory ndi antioxidant.

Zogwiritsidwa ntchito popewa mano a mano.

Kodi zotsekemera ndi zovulaza?

Zizindikiro za Dyspeptic zimatha kupweteka mukamagwiritsa ntchito waukulu: nseru, kutsegula m'mimba, kusangalala.

Zokometsera zazokometsera zimakhudza masamba okhawo kwakanthawi popanda kupereka chizindikiro kwa hypothalamus yokhudza satiety, chifukwa chake zimatha kuyambitsa kudya, kuphatikiza kalori wapamwamba.

Kuipa kwa saccharin, i.e. kuthekera kuyambitsa khansa ya chikhodzodzo.

Kusakhazikika kwa mankhwala kumatha kubweretsa kusintha mu zakudya za psychanoleptic (kukoma ndi kununkhira).

Mukukonzekera kwa metabolite ya aspartame, zinthu zakupha (methanol, formaldehyde) zimapangidwa, zomwe zimapweteka kwambiri kumanjenje ndi mtima.

Mphamvu ya embryotoxic yapezeka mu cyclamate - kuphwanya kwa fetal kumapezeka.

Amatha kudzetsa vuto la psychoneurotic, kuphatikizapo khunyu, matenda a Parkinson, Alzheimer's, malingaliro obwerera, etc.

Cholepheretsa kugwiritsa ntchito chimatha kukhala matenda am'mimba, mtima ndi kwamikodzo dongosolo.

Kodi ndi shuga wanthabwala uti amene ali bwino kwambiri pa mtundu woyamba 1 ndi shuga 2?

Cholinga chachikulu chakupanga kwa shuga ndi kuchuluka kwa shuga m'magazi.

Zakudya zosakonzedwa bwino zimakwiyitsa chiwonetsero cha matenda omwe ali pansi. Chifukwa chake, kuwongolera kwa kagayidwe kazakudya m'thupi la shuga ndikofunikira kwambiri.

Popeza zotsekemera sizimakhudza kagayidwe kazakudya, zimatha kuthetsa vutoli pang'ono. Madokotala m'mbuyomu adanenetsa kuti odwala matenda ashuga amagwiritsa ntchito zowonjezera zachilengedwe.

Chifukwa cha zopatsa mphamvu zachilengedwe zotsekemera zachilengedwe, masiku ano, zokonda zimaperekedwa kwa ma fanizo osanja okhala ndi zero calorie. Mwa kudya zakudya izi, kunenepa kwambiri, komwe nthawi zambiri kumakhala kothandizirana ndi matenda a shuga, kungapewe.

Zotsekemera zotetezeka kwambiri kwa amayi apakati ndi ana

Mimba ndi gawo lapadera lomwe mayi ayenera kugwiritsa ntchito zakudya zilizonse mosamala kwambiri.

Ngakhale phindu la mankhwala olowa m'malo mwa shuga, itha kuyambitsanso ziwopsezo zonse ziwiri amai ndi mwana wosabadwayo.

Chifukwa chake, ndibwino kuti amayi oyembekezera asamagwiritse ntchito zakudya ngati zotere kapena kukakambirana ndi dokotala wa gynecologist kuti adzayikidwebe mosalekeza.

Ngati kufunikira kwa wogwirizira shuga sikungapeweke, ndibwino kuti musankhe ma stevia, fructose kapena maltose, omwe ali ndi zotsutsana pang'ono.

Kugwiritsa ntchito shuga m'malo mwa yoyamwitsa ndilosafunanso kwambiri.

Mfundo yomweyi posankha lokoma imayenera kutsatiridwa mukamasankha shuga wogwirizira kwa mwana. Koma ngati palibe kufunikira kwakanthawi kogwiritsa ntchito mankhwalawa, ndiye kuti sioyenera kugwiritsa ntchito izi. Ndikwabwino kukhazikitsa mfundo za zakudya zoyenera kuchokera kwa mwana kuyambira ali mwana.

Muyezo wama ndemanga abwino kwambiri a madokotala ndi odwala matenda ashuga

Madokotala amavomereza kugwiritsa ntchito zotsekemera anthu athanzi.

Malinga ndi madotolo, ndibwino kuti ogwiritsira ntchito mosasamala asankhe fructose kapena sorbitol, koma mafani azinthu zatsopano amakhala oyenerera kusankha monga stevia kapena sucralose.

Ponena za odwala matenda ashuga, amatha kusankha ma zero-calorie okoma (xylitol kapena sorbitol). Ngati zopatsa mphamvu za calorie sizikuwawopsa, akhoza kusankha stevia kapena cyclamate.

Makanema okhudzana nawo

Kodi zotsekemera ndiziti zomwe ndizabwino kwambiri komanso zabwino kwambiri? Mayankho mu kanema:

Kusankha kapena kugwiritsa ntchito shuga wogwirizira ndi nkhani yachinsinsi. Koma ngati mungaganize zopanga izi kukhala gawo lofunika la chakudya chanu, onetsetsani kuti mukutsatira mlingo womwe waperekedwa mu malangizowo kuti musawononge thupi lanu m'malo mopindulitsa.

Kodi zotsekemera ndi chiyani?

• zachilengedwe - fructose, stevioside, thaumatin ndi ena,
• kapangidwe - aspartame, acesulfame K, xylitol, saccharin, sorbitol, cyclamate.

• calorigenic (chakudya) - fructose, xylitol, mannitol, isomalt,
• non-caloric (non-carbohydrate source) - aspartame, saccharin, sucralose, cyclamate, acesulfame "K".

Malinga ndi kukoma:

• voluminous (kutsekemera kuli pafupi ndi sucrose) - sorbitol, xylitol, etc.,
• kwambiri (kutsekemera kwawo ndikokwera kuposa shuga) - "spartame, cyclamate, acesulfame" K ", Saccharin, thaumatin, stevioside.

Zakudya zotsekemera za calorigenic sizimagwiritsidwa ntchito pazakudya za shuga zomwe zimapangitsa kunenepa kwambiri.

Malo Oyamba - Stevia

Sugarol (Stevia) ndi glycoside wokoma wochokera ku chomera cha East American cha stevia. Zowonongeka zochepa kwa zotsekemera zimakhazikitsidwa kukonzekera komwe kuli ndi stevioside.

Kuphatikiza apo, stevia imakhala lokoma kwambiri kuposa zotsekemera zonse zachilengedwe, zomwe zimatha kufananizidwa ndi zotsekemera zopangidwa.

• 200-300 zotsekemera kuposa shuga,
• wopanda callogenic,
• ali ndi katundu wa hypoglycemic, i.e. amathandiza kutsitsa shuga m'magazi,
• antioxidant, chifukwa chomwe imalepheretsa kukalamba, imalepheretsa kutupa, imateteza ku radiation.

• osakhala ndi zoyipa zilizonse kapena zovulaza za Stevia wokoma thupi,
• Palibe zotsutsana.

Malo Awiri - Aspartame

Aspartame mwachilengedwe ndi dipeptide ya AMA awiri - aspartic acid ndi phenylalanine methyl ester. Dzina la malonda a aspartame ndi Slastilin, Sladeks.

• 200 nthawi yokoma kuposa sucrose: piritsi limodzi la aspartame lokoma lofanana ndi 3.2 g shuga,
• kumawonjezera kukoma kwa shuga, sucrose, cyclamate ndi saccharin, komwe kumachepetsa mlingo wawo
• zazing'onoting'ono zimatha kuthetsa zosakondweretsa zokonda chifukwa cha saccharin (kuwawa),
• wopanda callogenic,
• sikukhudza thupi.
• kuthana ndi chitukuko cha ma caries.

• hydrolysis yosavuta m'madzi mukathiridwa, i.e. imasweka, ndikumapangitsa kutsekemera kokoma.
• imaphwanya magawo a acid komanso pang'ono amchere, chifukwa chake sangathe kuwonjezera pazinthu zonse,
• Zitha kukhala zovulaza kwa anthu omwe ali ndi matenda a mtima. Chifukwa chake, ayenera kuchepetsa (komanso kupatula) kugwiritsa ntchito zakumwa zotsekemera za kaboni, zomwe zimaphatikizapo aspartame (chakudya cha E 951).

Mlingo watsiku ndi tsiku: 20-40 mg pa 1 makilogalamu amalemu.

Malo Atatu - Acesulfame Potaziyamu

Acesulfame potaziyamu (dzina lamalonda "Sunett" ndi Wotsekemera ") ndi chinthu chopangidwa, chosungunuka mosavuta ngati sulfamide ngati sachcharin. Acesulfame K monga chowonjezera cha chakudya E 950 chimagwiritsidwa ntchito ngati zakumwa zoziziritsa kukhosi, makeke, zakudya zamafuta a gelatin ndi madzi am'madzi.

• 200 nthawi yokoma kuposa shuga
• osati caloric
• zotheka
• inert
• yotengedwa msanga m'matumbo,
• Samadzikundikira m'thupi,
• alibe zotsutsana.

• Mlingo waukulu umakhala ndi vuto lotupa.
• Imakhala ndi zowawa komanso zachitsulo pamakulidwe apamwamba (ndikulimbikitsidwa kuti muzigwiritsa ntchito ndi aspartame).

Mlingo wololedwa ndi 8 mg pa kilogalamu imodzi ya kulemera kwa thupi patsiku.

Malo Wachinayi - Xylitol

Xylitol - ndi mowa wa ma atomiki 5, omwe umapezeka pofufuza zinthu zomera. Ikhozanso kukhala gawo la zinthu zomwe zili pansi pa code E 967, ndikusintha shuga mu confectionery kwa odwala omwe ali ndi matenda ashuga komanso onenepa kwambiri, potafuna chingamu.

• pang'onopang'ono kulowa m'matumbo
• limatembenuka m'thupi popanda insulin,
• kawiri wokoma ngati sorbitol
• digiri ya kutsekemera pamiyeso ya magawo zana,
• choleretic kwenikweni
• timapitiriza matumbo,
• ali ndi vuto la hypoglycemic (amachepetsa glucose wamagazi),
• ilibe vuto lililonse mthupi.

• ili ndi mphamvu yama kilocalories 3,8 pa gramu iliyonse,
• ali ndi mankhwala ofewetsa m'mimba.

Mlingo wa tsiku ndi tsiku: 30-50 g, ngati munthu wonenepa kwambiri 15-20 g mu 2-3.

Malo Aachisanu - Sorbitol

Sorbitol - kuchokera pamaonero amtundu wa mankhwala, ndi mowa wa polyhydric. Ndiwowonjezera zakudya wolembedwa pansi pa code E420 ndipo umagwiritsidwa ntchito pazakudya (kuphatikiza kutafuna shuga wopanda shuga) ndi zakumwa, komanso popanga ascorbic acid ndi mankhwala ena.

• amatenga pang'onopang'ono m'matumbo,
• Mwazi wake umayamba kukwera pang'onopang'ono,
• oxidoseti,
• digiri ya kutsekemera pamiyeso ya magawo 60,
• osati poizoni.

• ili ndi mphamvu: ma kilocalories 3.5 pa gramu iliyonse,
• kumawonjezera chiopsezo chokhala ndi matenda a shuga a shuga ndi retinopathy omwe amakhala ndi matenda a shuga a shuga
• Mphamvu ya choleretic imabadwa mu sorbitol (motero, mlingo wake sayenera kupitirira 30 g patsiku),
• imasokoneza mayamwidwe a fructose,
• Amayambitsa kutupika kwamatumbo.

Womwe watsekemera amakhala bwino - zotsatira zake

Mu TOP 5 yathu, tawuniyi ya Stevia inakhala yopanda vuto kwambiri. Kwa iye, kunalibe zotsatirapo zovomerezeka ndi zoletsa kulowa ana, kuphatikiza ana, ali ndi pakati komanso kuyamwitsa.

Opanga otchuka komanso otchuka a zotsekemera za Stevia ndi Stevioside pamsika waku Russia ndi:

• LLC "Artemisia",
• Kampani ya ku Moscow "Leovit Nutrio",
• "Vitachay" (Tver),
• Kampani ya Novosibirsk LLC IPK "Abis".

Ngati mukufunika kusintha shuga nthawi zonse ndi zotsekemera zilizonse, muyenera kufunsa dokotala kuti akupatseni malangizo. Kumbukirani kuti posankha mtundu wa shuga wogwirizira, ndikofunikira kuganizira za kupezeka kwake muzogulitsa ndi mankhwala.

Moni! Lero likhala nkhani yomaliza pa surrogates okoma. Bulogu yalembera zolemba zopitilira 20 patsiku lotchuka kwambiri, kotero sakani mwa gulu.

Popeza pali zinthu zambiri pamsika wa sweetener, ndalankhula kale zambiri za izo, ndipo tidzangokhalapo zina mwatsatanetsatane lero. Tidziwa chiyani chomwe ndi thaumatin, neohesperide, slastin, isomalt ndi ena ambiri okometsa opanga mankhwala aku Europe komanso apakhomo.

Munkhaniyi ndikuuzirani zomwe muyenera kulabadira mukaziphatikiza pakudya kwa amodzi kapena gulu lina la anthu omwe amakana shuga ndikofunikira.

Sweetener amalembedwa pamakalata ogulitsa zakudya ngati E957 ndipo amatsutsa moto, kuphatikiza ndi kukonza makomedwe ndi kukometsa.

M'mayiko ena, Japan ndi Israel ndizovomerezeka ngati zotsekemera zochepa. Ku USA amaloledwa ngati chakudya chowonjezera.

Komabe, ku Russia, thaumatin ndi yoletsedwa kugwiritsidwa ntchito chifukwa chakuti sizinapume mayeso onse ofunikira ndikuwonetsa kuti sivulazidwa.

Thaumatin amapangidwa ngati ufa wachikasu, kwambiri kuposa shuga. Kutsekemera kwa piritsi ya protein iyi sikuwonekera mwachangu, koma pokhapokha kwakanthawi ndikuchoka pambuyo pake.

Kugwiritsa ntchito kwachulukidwe ka thaumatin m'maiko ena sikufotokozedwa kokha ndi chilengedwe chake - puloteni iyi imapezeka kuchokera kuzomera, komanso ndi katundu wake: thunthu limasungunuka kwambiri m'madzi, limasinthika komanso silisintha kukoma m'malo achilengedwe.

Wokoma mwanjira yachilengedwe amapangidwa kuchokera ku sucrose beet ndi nzimbe, koma pambuyo pakuwukonza sikumayamwa ndi matumbo kumlingo wofanana ndi shuga, chifukwa chake umagwiritsidwa ntchito ngati cholowa m'malo mwa odwala matenda ashuga.

Isomalt, yomwe siyimapangitsa kulumikizana ndi shuga m'magazi, imakhala ndi calorie yotsika - imakhala ndi 240 kcal pa 100 g mosiyana ndi shuga, momwe 400 kcal.

Komabe, isomalt siyotsekemera pang'ono, motero, kuti mulandire kukoma kwakukhalitsa, kuyenera kuwonjezeredwa kwambiri, ndipo, motero, mphamvu ya chakudya kapena zakumwa chifukwa cha wokoma uyu sidzachepetsedwa.

Chifukwa cha gwero lake, isomalt ndi chinthu chabwino chovunda, monganso fiber. Kuchulukitsa m'mimba, kumapereka thupi kumverera kochepa thupi kwakanthawi.

Sipezeka mu mawonekedwe oyera. Imawonjezedwa ku chakudya ndi zotsekemera.

Zinthu zachilengedwe zomwe zimangokhala m'minda zokha ndizomwe zili m'gulu la prebiotic, ndiye kuti, zimathandiza mabakiteriya (ma proiotic) kupezeka m'matumbo, omwe amathandiza kugaya chakudya ndikuwonjezera chitetezo chokwanira.

Inulin ndi polysaccharide yomwe singatengeke ndi thupi lathu, zomwe zimapangitsa kuti ikhale cholowa m'malo mwa shuga wamba kwa odwala matenda ashuga - kuchuluka kwa glucose m'magazi sikukula nawo.

Inulin imapezeka kuchokera ku Yerusalemu artichoke ndi chicory mozizira kuti asunge ma cell. Thupi limawoneka ngati ufa kapena makhiristo. Imasungunuka bwino m'madzi otentha, koma osazizira.

Inulin imatha kupezeka mu zotsekemera limodzi ndi zinthu zina. Imawongolera katundu wawo, kulawa ndikusandutsa wokoma kukhala chakudya chowonjezera.

FITO FOMU

Phyto mawonekedwe a shuga amachokera pazinthu zachilengedwe - ndi erythritol ndi stevia.

Ili ndi kakomedwe kosangalatsa kopanda mithunzi yowonjezerapo, imakhala yoyenera ndi zotsekemera zotsekemera ndi chakudya, chotheka.

Samachulukitsa shuga wamagazi, chifukwa chake amatha kuphatikizidwa muzakudya za tsiku ndi tsiku ndi odwala matenda ashuga.

Amapezeka mu mawonekedwe a ufa. 1 g ya osakaniza m'malo 1 tsp. shuga, popeza mawonekedwe a phyto ndi okoma nthawi 5.

Pansi pa dzinalo ndizophatikizira zakudya E 959, zomwe zimagwiritsidwa ntchito kwambiri pamakampani popanga ayisikilimu, msuzi wofulumira, ketchups ndi msuzi wophika mayonesi.

Neogesredin amachokera ku peel ya lalanje kapena mphesa zowawa. Amawerengedwa ngati chinthu chosavulaza ndipo wavomerezedwa ku Europe ngati zakudya zowonjezera kuyambira 1988.

Imawonjezeredwa ku zotsekemera ndi mano.

Neohesperidin dc ndi fungo kapena fungo. Ndiwothekeka, mawonekedwe a ufa amasungunuka bwino m'madzi otentha, ozizira kwambiri.

Nokha, lokoma uyu alibe index ya glycemic, koma kakomedwe kake kali kwambiri - licorice ndi zolemba za menthol, kuti athe kugwiritsidwa ntchito mosiyana.

Collectl wa ku Finish sweetener Canderel akhoza kukhala wamitundu ingapo:

Poyambirira, tikuchita ndi stevia, gawo lomwe mu izi limatha kupangidwa mwa mawonekedwe a piritsi kapena mawonekedwe a ufa.

Ndizovomerezeka kuti zigwiritsidwe ntchito ndi mitundu yonse ya odwala matenda ashuga, anthu omwe ali ndi vuto lolemera, komanso aliyense amene wasankha kusiya shuga pazifukwa zina.

Ndemanga za Canderel Stevia zitha kukhala zosiyana kwambiri: ena amachita chidwi ndi chilengedwe, ena sakonda kukoma kwa mbewu iyi, yomwe imamveka mwamphamvu kwambiri pankhaniyi.

Kachiwiri, zotsekemera zimapangidwa pamaziko a asipikali wopangidwa ndi mankhwala, chinthu chokoma kwambiri kuposa shuga, chomwe phindu lake, ngakhale lero likukayikiridwa.

Zofanana ndi zotsekemera zam'mbuyomu zimawonetsedwa m'mitundu iwiri.

Hermesetas mini zotsekemera

Amapangidwa pamaziko a mankhwala opangidwa ndi sodium saccharinate. Kugulitsa m'matumba a mapiritsi a 300 kapena 1200.

Kuphatikizika kwa sweetener ndi kuphatikiza wamba kwa acesulfame - aspartame, komwe kumatsimikizira kusakhalapo kwa zipatso zosasangalatsa komanso kumapangitsa kutsekemera kwa magawo onsewo. Ndinkazilemba zotsekemera zonsezi.

Mapiritsi ang'onoang'ono amasungunuka mosavuta m'madzi, osataya maswiti mukamawotha komanso m'malo acidic.

Slastin sikuwonjezera index ya glycemic ndipo ingagwiritsidwe ntchito ngati zotsekemera kwa anthu omwe ali ndi matenda amtundu wa II komanso mtundu II.

Katunduyo ndi mankhwala otsekemera ophatikizika, momwe amapangira pomwe sodium cyclamate ili pamalo oyamba, ndipo sodium saccharinate ili yachiwiri. Zonsezi ndi zinthu zokumba zopangidwa mu labotale.

Pokhala opangidwa mosapanganika, samatengedwa ndi thupi ndikufinya kudzera mu impso, komabe, monga chinthu chilichonse chopangidwa, kugwiritsa ntchito kwawo ndikokayikira kwambiri.

The Great Life sweetener siziwonjezera shuga wamagazi, chifukwa chake amatha kugwiritsidwa ntchito ndi zakudya zapadera zamitundu yonse ya odwala matenda ashuga.

Wogulitsa mu pulasitiki phukusi ndi dispenser mu piritsi mawonekedwe.

Mtsuko umodzi wolemera 41 g umafanana ndi pafupifupi 4 kg wa shuga. Mlingo wa tsiku ndi tsiku sayenera kupitilira mapiritsi 16, aliyense omwe ali ofanana 1 tsp. mchenga.

Choyimira chonse chotsekemera cha shuga chimakhazikitsidwa ndi cyclamic acid kapena, mopepuka, sodium cyclamate, yomwe takhala tikukambirana kale.

Kuwala konse kulibe index ya glycemic ndipo itha kugwiritsidwa ntchito pa matenda ashuga. Zidutswa 650 zimapangidwira mawonekedwe a piritsi papulogalamu iliyonse.

Kwambiri, sungunuka mosavuta m'madzi otentha. Piritsi limodzi la kuwala limafanana ndi 1 tsp. shuga, komabe, zopitilira 20 patsiku sizovomerezeka.

Dzinalo lonse la wokoma uyu limamveka ngati Maitre de Sucre. Zimapangidwa pamaziko osakanikirana a cyclamate ndi sodium saccharinate. Osamezedwa ndi thupi.

Amapezeka m'mapiritsi apulasitiki okhala ndi dispenser a 650 ndi 1200. Piritsi limodzi ndilofanana 1 tsp. shuga.

Kruger, wokoma ku Germany, amakhalanso ndi msuzi wa cyclomat ndi saccharin. Imakhala ndi kukoma kosaloledwa, sikumizidwa ndi thupi, imasinthasintha, imasungunuka mosavuta m'madzi.

Amapezeka m'mapiritsi a zidutswa 1200 mu pulasitiki.

Monga mukuwonera, masiku ano zotsekemera zimapangidwira kwambiri, ndipo inu ndi ine titha kusankha komwe tingayang'anire. Mukugula lokoma, werengani zomwe zalembedwazo, werengani za zotsatira zonse ndipo pokhapokha musankhe mwanzeru.

Kumbukirani - thanzi lili m'manja mwathu!

Ndi chisangalalo ndi chisamaliro, endocrinologist Dilara Lebedeva

pezani TSOPANO labwino la stevia lokoma, sachet ufa, wokhala ndi:

inulin (fos) 900mg

yotsimikizika organic stevia 130mg

Ndinawerenga pa phukusi kuti matenda ashuga amafunika kuthandizidwa musanagwiritse ntchito

osathandiza ndi upangiri?

Amalemba nthawi zonse. Mapangidwe abwinobwino, amatha kudyedwa

Moni, Dilyara. Kodi munganene chiyani za m'malo mwa shuga wa Sucrazit?

Maltodextrin, ndi chiyani, wokopa? Pafupifupi zakudya zonse za ana zimakhala nazo. Ndiotetezeka bwanji, ndikufuna kumva malingaliro anu.

Maltodextrin ndi superglucose. Osati wokoma, koma shuga weniweni.

Moni Dilyara, ndiwotsekemera uti yemwe ndi bwino kusankha? Ndili ndi matenda ashuga a 2. Ndinawukitsa zaka zingapo Sucrazit, koma mwina ndi nthawi yoti musinthe kupita ku ina?

Sankhani stevia ndi erythritol. Musakhale olakwitsa.