Kufufuza malemba ndi kuzindikira zinsinsi
Carbu ndi carbu ndi carbu , chabwino? Ngati zili choncho, ndiye bwanji zinthu zina zomwe zimagulitsidwa ku low-carb dieters zili ndi nambala imodzi pa nambala ya "Nutrition Facts", ndi nambala yochepa kwambiri yotchedwa "Net Carbs," "Net Atkins Count," kapena zina zotero, kutsogolo kwa chizindikirocho?
Zonse Zokhudza Magazi a Magazi
Malingaliro onse a kudya kochepa kachakudya ndikuti tikudya m'njira yoti magazi athu asasungunuke .
Okonza Zakudya adapeza kuti zinthu zina, pamene zigawidwa ndi FDA monga chakudya, sizichititsa kuti shuga wambiri wa magazi ukhale wowonjezera kapena shuga. Koma mwatsoka, sizowoneka bwino ngati opanga awa akufuna kuti tiganizire. Zina mwa zosakaniza zili bwino kuposa ena, ndipo mwina onsewo amasiyana malinga ndi munthu wina. Kotero pamene muwona chizindikiro chotchedwa "Net Carb", chiyenera kukhala chizindikiro choti mutulutsira galasi lanu lokulitsa ndikuwerenga ZOKHUDZA zolembazo mosamala kwambiri. Nazi zina mwa zinthu zomwe mungaone:
Fiber
Fiber ndi yowongoka kwambiri. Lingaliro lochotsa chiwopsezo kuchokera ku mavitamini onse poyesa kuchuluka kwa chiwerengero cha carb cha chakudya chinachokera kwa olemba Mapulotheni Power zaka zoposa 20 zapitazo, ndipo zimakhala zomveka. Mwakutanthawuza, mapiritsi sagwidwa m'mimba mwaing'ono ndipo sathyoledwa kukhala shuga ndi kulowa mu magazi.
Izi ndizowona pazitsulo zilizonse zomwe zimafesedwa ngati gawo la mbewu. Nanga bwanji za zopangidwa zopangidwa ndi mankhwala? Ndikuganiza kuti makhotiwa adakalipo pa zina mwazitsulozi. Ndikawona "maolivi oligofructose" Ndiyenera kudzifunsa ngati chogwiritsira ntchitochi chimachita chimodzimodzi mu thupi monga oligofructose yomwe imapezeka mumbewu , ngakhale kuti mamolekyuwa amatha kukhala ngati fiber.
Chidziwitso cha Glycemic Index ndi Glycemic Impact
Imodzi mwa zovuta pakuzindikiritsa "net carbs" ndi kuti ngakhale ndi zakudya zonse nthawi zonse , n'zovuta, ngati sizingatheke, kufotokoza momwe magazi amagawira munthu aliyense pa chakudya. Ngati muyang'ana mndandanda wa zakudya zomwe mukudyazi , mudzawona kuti pali kusiyana kwakukulu kwa chakudya chimodzi. Izi zidzakhalanso zowonjezereka pa zinthu zambiri zomwe siziwerengedwa ngati "net carbs" pa malemba ena.
Izi zimakhala choncho makamaka pamene pakuyesedwa kwa izi zowonjezera nthawi zonse amakhala ndi "wathanzi" omwe alibe vuto lokonza shuga. Kampani ya Atkins yanena kuti odwala shuga angayankhe mosiyana ndi mankhwala awo. Ndikufunsani, "Nanga bwanji anthu omwe ali ndi matenda a shuga? Nanga bwanji anthu omwe alibe kachilomboka, koma ali ndi insulini yomwe ili pamwamba kuposa yachibadwa?" Pali anthu ambiri omwe sali odwala matenda a shuga, koma omwe ali ndi matenda a shuga ndi ena omwe ali pa Njira ya Shuga, ndipo sindikuganiza kuti timadziwa momwe angagwiritsire ntchito mankhwalawa. Popeza awa ndi anthu omwe angayankhe bwino kudya zakudya zochepa , mafunsowa ndi ofunika kuwunika.
Shuga Alcohols
Zakudya zakumwa shuga (makamaka ndi mayina omwe amathera "tol," monga sorbitol, maltitol, ndi erythritol) ndi zinthu zokoma zomwe zimakhudza kwambiri shuga m'magazi malingana ndi mtundu umodzi. Ngati ndikanati ndilangize anthu kuti asatengere chinthu chimodzi m'magetsi "otsika", zikanakhala maltitol . Zina zowonjezera shuga zimakhala zochepa kwambiri kusiyana ndi maltitol, ndi erythritol kukhala yabwino kwambiri. Pali ndondomeko yomwe ili pamunsi pa nkhaniyi yonena za shuga za shuga zomwe zikufanizira mitundu yosiyana siyana.
Zakudya za shuga ziyenera kuphatikizidwa mu "chakudya chonse cha mafuta" pa chizindikirocho, ndipo ngati chikugwiritsidwa ntchito mu zakudya zopanda shuga, chitani mzere wawo pa chizindikirocho kuti muthe kuona kuchuluka kwa chiwerengero cha carb chochokera ku shuga.
Glycerine
Glycerine (kapena glycerin) ndi yosangalatsa komanso yamtundu wamakono. Glycerol molecule (dzina lina la glycerine) ndi msana wa triglyceride molecule - mawonekedwe osungiramo mafuta mu matupi athu (3 mafuta acidsa "amatumizidwa" ku glycerol molecule yonse). Sikuti timakhala timagawonekedwe, koma matupi athu akhoza kugwiritsa ntchito kupanga shuga. Ngakhale kuti palibe kafukufuku wochuluka pa shuga ya magazi ya glycerine monga ndikufuna kuwona, zizindikiro zikulozera kuti zikhale ndi zotsatira zochepa pakati pa anthu ambiri.
Polydextrose
Polydextrose imamveka kukayikira kwambiri, sichoncho? "Dextrose" ndi shuga, yosavuta komanso yosavuta. Polydextrose ndi chokoma chopangidwa kuchokera ku dextrose chomwe chimati chimachita ngati fiber (ngakhale kuti sichiwerengedwa ngati fiber pa zolemba za chakudya). Ndakhala ndikutha kupeza phunziro limodzi lomwe linayang'ana zotsatira zake pamagazi a magazi. Mu phunzirolo, zomwe zinachitika ku China, sizinayambe shuga ya magazi.
Oligofructose ndi Inulin
Zinthuzi zili m'kalasi yamagulu-hayi (oligosaccharides) pakati pa shuga ndi nyama. Zimakhudza kuchepa kwa magazi kusiyana ndi shuga chifukwa ambiri a oligosaccharides amapanga kupyolera m'mimba mwachinyamatayo popanda kudyedwa, makamaka mwa anthu ambiri. Chochititsa chidwi, ndi nthawi yomwe iwo amakafika ku colon, oligosaccharides ali ndi zotsatira zabwino. Werengani zambiri za oligosaccharides pano. Komabe, atachotsedwa ku chomera choyambirira ndikugwiritsidwa ntchito monga chogwiritsira ntchito, yankho la m'mimba limakhala losiyana, ndipo anthu ena amapeza kuti izi zowonjezera zimayambitsa shuga a magazi kwambiri.
Maltodextrin
Chothandizira china chimene mungathe kuchiwona mu zotchedwa mankhwala opanda shuga ndi maltodextrin . Kwenikweni, ndi gagacemic carbohydrate yomwe imayambitsa magazi m'magazi kuposa shuga ndipo nthawi zina imagwiritsidwa ntchito muzipangizo kwa othamanga chifukwa ndizothandiza pakupeza shuga m'magazi. Ngakhale zili choncho, nthawi zina amawoneka ngati fiber pa zilembo zamagulu, zomwe zimasokoneza kwambiri!
Izi ndizigawo zochepa zomwe zimaphatikizapo zowonjezera za kugula zakudya zopanda shuga komanso zotsika kwambiri. Kukhala pamalo otetezeka, mwinamwake ndibwino kumamatira ku zakudya zomwe zili ndi zosakaniza zomwe simukusowa tsamba la webusaiti kuti mumvetse!