Chabwino kuposa shuga kapena zotsekemera: zabwino ndi zoipa

Shuga tsopano amapezeka pafupifupi zakudya zonse. Zimawonjezedwa ndimaphika, zakudya zam'chitini, marinade, soseji, soseji ndi zina zambiri. Mutha kukumana ndi glucose m'mbalezi momwe, m'malingaliro, siziyenera kukhala. Kungopanga shuga ndi chowonjezera chowakomera, komanso chosungira, komanso chowonjezera cha chakudya.

Zachidziwikire, munthu amakono amatha kuda nkhawa ndi kuchuluka kwa shuga kulikonse. Zimangokhala zongolamulira kudya kukhitchini yanyumba - kapena kusinthana ndi m'malo mwa shuga. Ubwino wake ndi ochulukirapo - ndi fructose, ndi stevia, ndi aspartame, ndi xylitol ...

Sizikudziwika bwino - shuga kapena zotsekemera, ndipo ubwino ndi chiyani cha chilichonse. Timvetsetsa zovuta zamankhwala omwe amapezeka muzinthu izi.

Phindu ndi zovuta za shuga

Zomwe timatcha "shuga" ndi shuga wabwino. Ndipo iye, amapatsa mafuta abwino.

Zakudya zomanga thupi ndizofunikira kwambiri pakupatsa mphamvu thupi. Pazinthu zama metabolic, zimagawika muzinthu zina zofunikira ndi mankhwala. Ndipo zotsatira za kutembenuka zimagwiritsidwa ntchito mthupi lonse - kuchokera kuzungulira mpaka kumanjenje. Glucose ndiyofunikira pakugwira ntchito kwa minofu, kuwonetsa mkati mwa dongosolo lamanjenje, chakudya cham'thupi ndi zina zambiri zofunika.

Zachidziwikire, pankhani ya kagayidwe, ndikofunikira kwambiri kusungabe malire. Ndipo kugwiritsa ntchito chakudya kumafunikira njira yabwino kwambiri yotsatirira izi. Chowonadi ndi chakuti mu metabolic process, glucose imagwera mu glycogen, ndipo, nayenso, amasintha kukhala mafuta.

Chifukwa chake, kumwa kwambiri shuga ndi zakudya zabwino zokha kumabweretsa kunenepa kwambiri. Pokhapokha, ngati, "kuwotcha" mafuta owonjezera ndimphamvu zolimbitsa thupi.

Mwambiri, zabwino za shuga ndi izi:

Kupatsa thanzi kwa thupi ndi mphamvu. Iwonso, imagwiritsa ntchito makina onse, minofu, ziwalo ndi ma cell m'thupi,

Mulingo wapamwamba. Glucose kuchokera ku shuga imakimbidwa mwachangu ndi kupukusidwa, chifukwa thupi limalandira mphamvu yofunikira pafupifupi mutangodya,

Gawo lofunikira kwambiri pakufalikira kwa magazi muubongo ndi chingwe cha msana. Popanda shuga, kuthamanga kwa magazi muubongo sikungatheke. Kuphatikiza apo, kupezeka kwake kapena kusowa kwake kungapangitse kusintha kwa sclerotic,

Kuchepetsa chiopsezo cha nyamakazi. Kafukufuku akuwonetsa kuti anthu omwe amamwa maswiti munthawi yochepa kapena yambiri amakhala ndi chiopsezo chochepa cha nyamakazi.

Koma ngati shuga anali wathanzi kwambiri, palibe amene angawatchule "kufa koyera." Mavuto a shuga ndi awa:

Chiwopsezo chowonjezereka cha kunenepa kwambiri. Kuchuluka kwambiri kwa shuga m'magazi posaphunzitsidwa bwino kumapangitsa kuti aziyikidwa mu mafuta. Anthu omwe amamwa shuga wambiri amakhala ndi chiopsezo chowonjezereka cha kunenepa kwambiri,

Kuchulukitsa katundu pa kapamba. Ndi chiwalo chamkati ichi chomwe chimatenga gawo la metabolism ya shuga. Ndi kumwa kwambiri, chiopsezo chotenga matenda ake chikuwonjezereka,

Zowopsa m'mano. Shuga, ngakhale osalunjika, kumabweretsa mawonekedwe ndi kukula kwa ma caries. Bacteria mu plaque kuwola chakudya ndi kuwonjezera kuchuluka kwa acidity pamlomo wamkati. Ndipo izi zimawononga enamel.

Chifukwa chake, vuto lomwe limatchulidwa kwambiri kwa shuga limawonekera pakumwa kwambiri. Koma izi sizitanthauza kuti mutha kuponya chilichonse ndikuthamangira kumalo ogulitsira makeke. Monga tafotokozera pamwambapa, shuga tsopano amapezeka pafupifupi muzinthu zonse.

Izi ndichifukwa cha magawo awiri ofunika a shuga monga chipangizo chofunikira:

Makongoletsedwe othandizira. Shuga ndi njira yachilengedwe m'malo a sodium glutamate, ngakhale siyothandiza. Imawonjezera kukoma kwa zosakaniza ndipo zimapangitsanso kukhala wolemera,

Oteteza. Ngakhale kuti shuga ndi chakudya chamafuta ena, kwa ena ndi owopsa. Chifukwa chake, itha kugwiritsidwa ntchito bwino ngati chosungira. Shuga imawonjezeredwa ku marinade, brines, ndipo, chidziwitso, kupanikizana - zimathandizira kukulitsa moyo wa alumali wazinthu.

Zotsatira zake, kusiya kwathunthu khitchini khitchini ndikovuta kwambiri. Mbalezi mwina sizikhala zokoma mokwanira, kapena zowonongeka, kapena zonse ziwiri.

Chifukwa chake, ndibwino kuti musataye shuga kwathunthu, koma kuwongolera kumwa kwake. Ikhalebe pamatebulo, koma imadyedwa nthawi zina.

Chifukwa chake mwachidule.

Zoyipa

Kugwiritsa ntchito mopitirira muyeso kumayambitsa ngozi ya kunenepa kwambiri kapena kumangowoneka wonenepa kwambiri,

Amachita nawo chitukuko cha caries.

Koma chomwe chimabwezeretsa shuga ndichachidziwikire, kuchuluka kwake. Pafupifupi zinthu zonse zogulitsa, zili mgulu. Ndi chifukwa chake ndikofunikira kwambiri kuti muchepetse kudya kwake, m'malo mwa chakudya china.

Ubwino ndi zopweteka za zotsekemera

Zokometsera zimasiyana ndi shuga pakupanga kwamankhwala. Amapangidwa ndi zinthu zingapo zovuta monga fructose kapena stevioside, koma mthupi zinthuzi sizimapangidwa ndi ma glucose. Zotsatira zake, amachita zinthu mthupi mwanjira yosiyana pang'ono.

Njira zosiyanasiyana za metabolic zimabweretsa zotsatira ziwiri zofunika:

Simudzatha kukulitsa mabatani anu nthawi yomweyo. Steviosides, aspartame, fructose ndi zotsekemera zina zimapanga pang'onopang'ono ndipo zimagwira ntchito ngati "mphamvu yayitali" yamphamvu. Zachidziwikire, ndizopanda ntchito pamavuto a hypoglycemic,

Ngakhale atagwiritsidwa ntchito mopitilira muyeso, sasintha "kukhala mafuta. Ndipo iyi ndi malo othandizirapo a zotsekemera. Zitha kugwiritsidwa ntchito pakuchepetsa thupi pa siteji yamafuta amoto, chifukwa ndiye kuti thupi limagwiritsa ntchito zopangira zamafuta ndi glycogen.

Mwambiri, zotsekemera zilizonse zimakhala ndi chakudya chamagulu osiyanasiyana. Mwachitsanzo, stevioside - chinthu chotsekemera chochokera ku stevia - chimakhala ndi zotsalira zamagalimoto ndi aglycon yopanda mafuta. Ndiye kuti, itha kugwiritsidwa ntchito ndi thupi ngati mphamvu, koma poganizira "ma buts" awiri.

Choyamba Mphamvu imayenda pang'onopang'ono. Ndikofunika kwambiri kuganizira izi mukamagwira ntchito zolimbitsa thupi kapena pophunzitsa. Kutopa kumabwera mwachangu, kugona kapena zinthu zina zosasangalatsa zidzawonekera. Apanso, mwa anthu omwe ali ndi shuga osakhazikika m'magazi chifukwa cha matenda osiyanasiyana kapamba kapenanso zinthu zina zobisika za metabolism, vuto la hypoglycemic la kusiyanasiyana kwamphamvu lingawonedwe.

Kachiwiri kuchuluka kwa chakudya chamafuta kumakhala kotsika kuposa kuchuluka kwa zotsekemera zotere. Pafupifupi, 100 gm ya zotsekemera (kuphatikizapo ku stevia) zimapatsa 85 magalamu a chakudya.

Ndikofunikira Kuthetsa nthano yofunika kwambiri. Okoma ali ndi zopatsa mphamvu! Ngakhale mu aspartame, yomwe imakhala yopanda izi. Zachidziwikire, zopatsa mphamvu za calorie ndizochepa kwambiri kuposa shuga, koma osati ziro. Mwachitsanzo, 400 kcal pa 100 magalamu a aspartame.

Chinsinsi chake ndi chakuti aspartame kapena stevia ndiwotsekemera kwambiri kuposa shuga. Mwachitsanzo, aspartame - 250 times. Chifukwa chake m'makudya okonzeka amatha kukhala ocheperako kuposa shuga kuti mufikire kukoma.

Chifukwa chake, nthawi yakumana ndi zopindulitsa komanso zopweteketsa thanzi.

Ngakhale kuti maphunziro omwe amatsimikizira za thanzi labwino la okometsera, pali malingaliro ena abwino. Zina mwa izo ndi:

Kuthandizira kuchepa thupi. Zomakoma zingakhale zothandiza pochotsa kunenepa kwambiri kapena kungoyesa kunenepa. Amapanga michere mosiyanasiyana kuposa glucose, chifukwa chake samatsogolera kukuwoneka kwamafuta ochulukirapo. Thupi, lomwe likufunika glucose, limakakamizidwa kutentha "nkhokwe" zake,

Kupewa kwamakhola. Zokoma sizimapanga malo okhala acid pamlomo, motero sizikuwononga umphumphu (kuphatikizapo mankhwala) a enamel.

Komabe, si "panacea". Kuvulala kwa zotsekemera kumawonetsedwa motere:

Chiwopsezo cha prediabetes. Kugwiritsa ntchito mopitilira muyeso kwa aspartame ndi zinthu zina zofananira kungayambitse kukula kwa shuga. Ndipo izi, zimayambitsa matenda ashuga. Chifukwa chake, muyenera kugwiritsa ntchito zotsekemera mwanzeru,

Kuchepetsa zochita. Zinthu zina zimayambitsa "kutsitsa" kwa malo aubongo omwe ali ndi kuyendetsa bwino kwambiri. Izi, zimayambitsa kuchepa kwa zomwe zimatha kukhala zowopsa kwa madalaivala ndi akatswiri a maofesi ena, pomwe pakufunika kuchitapo kanthu mwachangu,

Maonekedwe akuukira kwa njala. Kuzolowera kudya kwamphamvu kuchokera ku shuga, thupi limatha kukhala ndi vuto la kusowa kwa chakudya likamasinthira m'malo mwake. Ndipo pamenepo adzayambitsa njala. Ndikofunika kukumbukira kuti kugwiritsa ntchito zinthu zina sikungathe kuzikwaniritsa,

Maonekedwe a mavuto ammimba. Kwa anthu omwe ali ndi vuto logaya chakudya, kutenga zotsekemera kumatha kuyambitsa matenda otsegula m'mimba kapena zovuta zina. Apanso, izi zimachitika chifukwa cha kusintha kwa kagayidwe kazakudya kamatumbo ka microclora yamatumbo, yomwe imafunikiranso shuga.

Kubwereza kwina kumatsata kuchokera kumodzi wam'mbuyomu. Chamoyo chizolowere glucose chimatha kuyamba kukhala ndi mphamvu zachikhalidwe kwambiri mpaka munthu amayamba kudya ndi maswiti mosavutikira.

Zonse zokhudza shuga

Kodi shuga ndi chiyani? Choyamba, izi disaccharide, omwe amapezeka muzomera zambiri. Shuga amakhala ndi zopatsa mphamvu zochepa, ndichifukwa chake amadziwika kuti ndi amphamvu kwambiri. Shuga amalowa m'magazi a munthu kale mu mawonekedwe a fructose ndi glucose.

Nthawi zambiri, shuga amagwiritsidwa ntchito pophika. Pafupifupi mbale zonse zimakhala ndi shuga mu kapangidwe kake, pena pake pokha mwa mawonekedwe a madzi ndipo sikokwanira, ndipo zinthu zina zimapangidwa kwathunthu kuchokera shuga. Zimawonjezedwa popanga maswiti, makeke, cocoa, ayisikilimu ndi zina zambiri. Ndipo ngakhale m'makudya onunkhira bwino monga ma stew, nyama, miyendo ya nkhuku ndi soseji, shuga nawonso amawonjezeredwa, koma osati zochuluka. Nthawi zambiri m'moyo watsiku ndi tsiku, anthu amagwiritsa ntchito chakudya shuga wonenepa kapena shuga wonenepa. Palinso shuga wa bulauni, ufa, shuga wapadera wophika, miyala, koma mitundu yotere imagwiritsidwa ntchito popanga chilichonse.

Zomakoma

Iwo omwe amakonzekera kusiya mwadala maswiti kapena amangochepetsa thupi amayamba kuganizira za zina zilizonse. Kuphatikiza apo, kumwa kwambiri shuga kumatha kuyambitsa matenda osiyanasiyana a mtima, kumawononga khungu. mapuloteni ndi chakudya, komanso mafuta. Amadziunjikira m'thupi pang'onopang'ono, ndipo munthu modzifunira amayamba kuganiza za zotsekemera zosiyanasiyana.

Zosintha zonse za shuga zimagawidwa zachilengedwe ndi zopanga. Mtundu woyamba umaphatikizapo omwe ali ndi magawo osiyanasiyana a zopatsa mphamvu, samatulutsa kuchuluka kwakukulu kwa insulin m'thupi. Ndipo gulu lachiwiri la zotsekemera ndilosiyana chifukwa ndiwopanda mphamvu ndipo amasiya thupi mosavuta.

Kodi shuga ndi kufanana kwake ndi chiyani?

Ndikofunika kudziwa kuti shuga ndi okoma ofanana kwambiri wina ndi mnzake. Izi sizikutanthauza kuti zinthu ziwiri zonsezi ndi zothandiza. Zachidziwikire, zonsezi zimavulaza thupi ngati mugwiritsa ntchito zochuluka kwambiri. Mafani a maswiti ayenera kukhala osamala, chifukwa ali pachiwopsezo chachikulu chotenga matenda amanjenje, matenda a shuga, caries, mavuto onenepa kwambiri ndi zina zambiri. Komabe, anthu osiyanasiyana amagwiritsa ntchito shuga mwanjira yawo, chifukwa chake simungaweruze onse nthawi imodzi. Kuphatikiza apo, asayansi ambiri amakhulupirira kuti zotsekemera komanso shuga zimatha kukhala zosokoneza. Chifukwa cha izi, kuchuluka kwa glucose m'thupi kumayamba kukula mwachangu, zomwe zimapangitsa kunenepa kwambiri ndi matenda amtundu uliwonse.

Kusiyanitsa pakati pazogulitsa

Komabe, shuga ndi zotsekemera ndizosiyana kwambiri wina ndi mnzake. Monga lamulo, izi zothira shuga zomwe zimakhala ndi zinthu zachilengedwe zokha komanso zothandiza sizimapweteketsa thupi. Koma muyenera kumvetsetsa kuti mankhwalawa sangakhale oyenera kuchepetsa thupi. Izi ndichifukwa choti zili ndi zotsekemera kwambiri.

Kuti muwone bwino zopindulitsa ndi zovuta za malonda, akatswiri amalimbikitsa kusiyanitsa zotsekemera zachilengedwe ndi zomwe zimatenga shuga. Choyamba, zotsekemera zomwe zimapangidwa ndi mankhwala mulibe ma calories ambiri. Kachiwiri, m'malo ambiri omwe ali ndi shuga amatha "kupatsa" munthu ma kilogalamu osafunikira.

Koma m'malo mwa shuga, zonse zimachitika mosiyanasiyana. Sangowonjezera kulemera kwa munthu, komanso zimakhudza thanzi lake. Ngati mumagwiritsa ntchito kwambiri tsiku lililonse, ndiye kuti zimayambitsa matenda osiyanasiyana mthupi, kuphatikizapo kusowa tulo, nseru ndi kusanza, komanso chifuwa.

Kodi muyenera kusankha chiyani?

Kumwa shuga wambiri pafupipafupi kumakhudza mkhalidwe wa munthu. Pokhudzana ndi izi, othandizira osiyanasiyana adawoneka, omwe amasewera shuga, koma ali ndi mawonekedwe osiyana ndi mawonekedwe.

Mmodzi wogwirizira ndi machitidwe. Amathanso kutchedwa wokoma kwambiri, komanso wowopsa komanso zovulaza. Ndizofala kwambiri m'masitolo. Sitinganene kuti mphamvu zake pa munthu zimakhala zabwino. Aspartame imatha kuyambitsa zonse chifuwa ndi kukhumudwa, kusanza, kupweteka mutu, ndi zina zambiri. Simalimbikitsidwa kugwiritsa ntchito ana, makamaka anthu onenepa kwambiri.

Zitsanzo zina za zolowa m'malo zoopsa zomwe ziyenera kupewedwa ndi:

Kwa anthu onenepa kwambiri, shuga wokhazikika ndiwofunikira kwambiri. koma pang'ono. Muyenera kudziwa mulingo wambiri kuti mupewe kuchepa kwa shuga ndi kuchuluka kwambiri. Anthu omwe si onenepa kwambiri ayenera kusankha shuga wosavuta. Ngakhale pakadali pano pali malo ena ambiri abwino, koma pakati pa mitundu yonseyi, shuga amakhalabe ndipo akupitilizabe kukhala wabwino kwambiri.

Kuphatikizika Kwakoma

Xylitol ndi sorbitol ndizinthu zazikulu zomwe zimapanga zomwe zimapanga, zomwe zimaloŵa shuga. Osakhala otsika kwa iye mu zopatsa mphamvu, samawononga mano ake ndikugayidwa pang'onopang'ono. Aspartame ndi wokoma wina yemwe amadziwika kuti ndi wotchuka kwambiri. Ngakhale kungoganiza zama calorie ake ochepa, ndimaloza shuga. Aspartame simalimbana ndi kutentha kwambiri, chifukwa chake sagwiritsidwa ntchito pokonza maswiti.

Kuphatikiza pamakhalidwe abwino, ogula adziwa kale kuvulaza kwa zotsekemera. Anthu omwe amawadyera pafupipafupi amatha mosavuta mapaundi owonjezera, pomwe amalandila mavuto ena azaumoyo. Matenda osiyanasiyana amayamba chifukwa cha njira yomwe pang'onopang'ono thupi limagwirira ntchito.

Ubwino wa zotsekemera

Mukafunsidwa ngati kutsekemera ndi kofunika, mutha kupeza yankho loipa. Zimapindulitsa thupi pokhapokha ngati munthu akuwongolera ndikuchepetsa kuchuluka kwa zomwe akalandira. Zabwino zake ndi ziti:

1. Sichikhudzanso kuchuluka kwa shuga, motero amalimbikitsidwa kwa odwala matenda ashuga.
2. Kuteteza mano ku kuwola kwa mano.
3. Ndizotsika mtengo komanso zoyenera kugwiritsa ntchito nthawi yayitali chifukwa cha moyo wawo wautalifufufu.

Kodi chowopsa kwambiri ndi chiyani - shuga kapena sweetener?

Nthawi zina wogula wamba angaganize kuti shuga kapena zotsekemera ndizopindulitsa kwambiri.Pankhaniyi, muyenera kukumbukira kuti zokometsera zina zopanga zimakhala zowononga thanzi, koma pali zina zomwe zimapangidwa kuchokera kuzinthu zomwe ndizopindulitsa. Ndizothandiza kwambiri kuposa shuga, chifukwa zimapangitsa kuti insulini ituluke m'magazi, ndikupangitsa kuti mukhale ndi njala. Kusinthasintha kotereku sikothandiza kwenikweni kwa munthu, zomwe zikutanthauza kuti muyenera kuyandikira kusankha payekha ndikusankha analogi zachilengedwe zokha.

Lokoma - kuvulaza kapena kupindulitsa pakuchepetsa thupi?

Anthu ambiri amakonda kusinthana ndi zotsekemera zothandiza mukamachepetsa thupi. Ndikofunika kukumbukira kuti zida zogwiritsira ntchito popanga zinthu zingapangitse, m'malo mwake, pamavuto. M'malo mwathu, kuchulukana kwamafuta ochulukirapo. Zokometsera zamakono ndizopatsa mphamvu kwambiri, ndipo izi zimafunikiranso kulingaliridwa mukamasankha. Zachilengedwe - ndizochepa pama calories, ndipo izi zikuwonetsa kuti amatha kusankhidwa ndi omwe akulimbana ndi mapaundi owonjezera.

Mwachitsanzo, Erythritol kapena stevia, mwachitsanzo, alibe mphamvu zamagetsi, samakhudza kuchuluka kwa glucose ndipo samathandizira kuti thupi lizioneka kwambiri. Kuphatikiza apo, ali ndi kukoma kokoma kwambiri, komwe kumatha kukwaniritsa zosowa zonse za dzino lokoma ndi anthu omwe amakonda tiyi wokoma, khofi kapena zakumwa zilizonse zotsekemera ndi mbale.

Lokoma - kuvulaza kapena kupindulitsa a shuga?

Chowonadi chachikulu cha zinthu zotere chimaperekedwa pamsika, chifukwa chake tisanagule, nthawi zambiri timaganizira ngati zotsekemera zimakhala zovulaza. Agawidwa m'magulu awiri - zachilengedwe komanso zopanga. Mlingo wocheperako, zakale zimalimbikitsidwa kwa odwala matenda ashuga. Fructose, sorbitol, stevioside ndi xylitol ndi malo okhala ndi calorie apamwamba kuchokera ku zinthu zachilengedwe zomwe zimakhudza kuchuluka kwa glucose ndipo zimatengedwa pang'onopang'ono.

Kuphatikiza pa stevioside, ena onse sakhala okoma kuposa shuga ndipo izi zimafunikanso kuziganizira musanagwiritse ntchito. 30-50 g - chizolowezi cha tsiku ndi tsiku, chomwe sichingavulaze anthu omwe ali ndi matenda ashuga. Angalimbikitse zosankha zina, zosapangira zomwe sizimakhala m'thupi.

Kodi zotsekemera zovulaza ndiziti?

Kuyankha funso ngati zotsekemera zimavulaza munthu wathanzi, ndikofunikira kudziwa kuti mu milingo yayikulu sikulimbikitsidwa kuti mugwiritse ntchito kwa aliyense. Izi ndichifukwa choti aliyense wotsekemera amakhudza bwino thanzi lathu, zomwe zimayambitsa maonekedwe ndi kukula kwa matenda oopsa. Mosasamala kuti ndi nthiti iti yomwe idasankhidwa, kuvulaza kapena kupindulabe kudzakhalabe. Ngati mapindulowo akuwongolera ndende ya magazi, ndiye kuti zotsatirapo zake zimakhala zosiyana.

1. Aspartame - Nthawi zambiri kumayambitsa kupweteka mutu, chifuwa, kukhumudwa, kuyambitsa kusowa tulo, chizungulire, kukweza kugaya chakudya ndikukula bwino kwa chilakolako chofuna kudya.
2. Saccharin - imakwiyitsa mapangidwe zotupa zoyipa.
3. Sorbitol ndi Xylitol - ndizopatsa thanzi komanso zopatsa mphamvu. Ubwino wokhawo kuposa enawo ndikuti samawononga dzino la enamel.
4. Suklamath - nthawi zambiri amayambitsa sayanjana.