Kodi shuga ya kokonati, yomwe imatchedwanso kokasu ya kanjedza, yathanzi kapena yotsika m'magazi kusiyana ndi shuga wamba? Pali zotsutsa kuti ndi shuga wotsika kwambiri yomwe imayambitsa shuga ya magazi monga shuga wina komanso kuti imayikidwa ndi mchere. Tiyeni tiyang'ane zomwe ziri ndipo ngati zifukwa zilizonse zimayenera.
Kodi Ndibwino Kuti Mukuwerenga Zakudya Zamtengo Wapatali wa Koko?
Mitundu yonse ya shuga ndi mitundu yosiyanasiyana ya shuga.
Angakhale ndi shuga, beets shuga, mitengo ya mapulo, maluwa a maluwa (uchi), zomera za agave , mpunga, etc. Zili zofanananso, ndi pafupifupi 15 calories ndi magalamu 4 a shuga (carbohydrate) pa supuni ya tiyi. Kokoti shuga ndi chimodzimodzi.
Coconut palm shuga amapangidwa kuchokera ku timadzi tokona timaluwa. Maluwawo amatseguka ndipo kuyamwa kumatengedwa, ndiyeno nkuphika pansi. Chotsatira chake ndi shuga wofiira wa caramel omwe ali ofanana ndi shuga wofiira. Mutha kuwonanso "shuga ya kanjedza" yomwe imakhala shuga wofanana ndi wochokera ku mitundu ina ya kanjedza kusiyana ndi kanjedza ya kanjedza.
Kodi Msuzi wa Kokoti Ndi Wotani?
Otsitsa ena a shuga a kokonati amapanga chithandizo chamankhwala kuti sichimayambitsa shuga wa magazi mofanana ndi shuga zina. Inde, panali lipoti lopangidwa ndi bungwe la Philippines Food and Nutrition Institute lomwe latchulidwa kwambiri (koma lachotsedwa pa intaneti) lomwe linanena kuti chiwerengero cha "sugar sukari chokonzedwa ndi a ku Philippines" chinkawerengedwa kukhala 35 , pogwiritsa ntchito zotsatira za maphunziro 10.
Izi ndizochepa ndithu.
Komabe, kafukufuku wofanana ndi umene unalembedwa ndi University of Sydney unadzaza ndi chiwerengero cha 54, chomwe ndi chochepa kwambiri kuposa shuga. Pali njira zingapo zokayikira chiwerengero chochepa.
1. Panalibe chisonyezero cha mayankho osiyanasiyana mu lipoti. Pafupipafupi, lipoti la kafukufuku wa chiwerengero cha glycemic lidzanenapo osati mawerengedwe ochepa chabe a chakudya koma mayankho osiyanasiyana-momwe anthu osiyana adayankhira.
Izi sizinachitike ku Philippines kuphunzira. Kodi ena mwa anthu 10 ali ndi mayankhidwe apamwamba kwambiri? Ife sitikudziwa.
Mtundu umodzi wa shuga wa kokonati (Sweet Tree) uli ndi chotsatira chotsatira pa phukusi: "Mtengo wokoma sakhulupirira kuti GI ndi chitsimikizo cha" shuga "cha shuga kwa odwala matenda a shuga. Mwachidziwitso chathu, tapeza kuti ngakhale okoma kokonati akhala Kuwonetsa kuti magulu a GI ali osachepera 35, mayesero opitirirabe asonyeza kusinthasintha. Timakhulupirira kuti izi zimakhala chifukwa cha kusintha kwa chilengedwe. Chifukwa cha kusinthaku, sitimavomereza kugwiritsa ntchito mankhwalawa ndi odwala shuga. "
Kuyezetsa magazi nthawi zonse kumachitika nthawi zambiri pa achinyamata omwe ali ndi thanzi labwino kwambiri. Anthu omwe ali ndi shuga, matenda a shuga, ndi "shuga isanafike" nthawi zambiri amachita mosiyana.
2. Sizimveka. Palibe chifukwa chodziwira chifukwa chake shuga ndi yosiyana ndi shuga wina uliwonse zomwe zimakhudza magazi m'magazi. Malingana ndi kufotokoza kwa mafakitale, shuga mu shuga la kokonati makamaka sucrose (theka fructose ndi theka la shuga), kotero wina angayembekezere kuti chiwerengero cha glycemic chifanana (pafupi 60 mpaka 65). Kufotokozera kokha kungakhale kuti makamaka makamaka fructose, ofanana ndi madzi a agave.
Popeza fructose siimatulutsa shuga, chigawo chachikulu cha fructose sichingachititse kuti magazi a shuga aziyankhidwa. Koma akunena kuti fructose ndondomekoyi imakhala yofanana ndi uchi, mazira a mapulo, shuga wa nzimbe, ndi zina zotero. Sizimveka kuti shuga wa kokonati ikhoza kuchita mosiyana ndi thupi.
Bungwe la American Diabetes Association linanena kuti anthu omwe ali ndi shuga ayenera kugwiritsa ntchito shuga ya mgwalangwa wa kokonati chimodzimodzi ndi momwe amachitira shuga wamba. Iwo amadziwanso kuti zina mwazo zimasakanikirana ndi shuga wa nzimbe ndi zina zowonjezera.
Kodi Ndizolemera M'Maminiti?
"Shuga ya kakhuta imadzazidwa ndi mchere," malo akugulitsira akufuula mokweza.
Malingaliro angapangidwe bwino kwambiri pa potaziyamu. Malingana ndi deta yomwe inatulutsidwa ndi Philippine Food and Nutrition Research Institute, potaziyamu mu hafu ya chikho shuga ndi yofunikira-milligrams 1000. Kudyetsedwa kwa tsiku ndi tsiku kwa munthu wamkulu ndi 4700 milligrams. Koma kodi kudya kotheka kwa shuga ndi njira yabwino yopezera potassium? Ndalamayi mu supuni ya tiyi ndi mamiligalamu 43-osati yaikulu kwambiri, makamaka poyerekeza ndi nyama zambiri ndi zamasamba. Mwachitsanzo, theka la kapu ya masamba ambiri ophika amakhala ndi pakati pa 400 ndi 500 mg ya potaziyamu, ndipo 4-ounce yomwe imadya nyama zambiri ndi yofanana.
Ndalama zina zamchere mu shuga la kokonati ndizochepa kwambiri chifukwa cha ndalama zimene anthu amadya. Gawo lomwelo la shuga lili ndi 29 milligrams ya magnesium (kuyerekeza 76 milligrams theka la sipinachi yophika) ndi 2 milligrams ya zinc.
Kusamalira
"Tsamba losatha kwambiri padziko lapansi," mawebusaiti ena amanena. Pali mavuto enieni a zowonongeka ndi nzimbe zomwe sizipezeka ndi kokonati shuga, komwe mtengo ukhoza kubzala chaka ndi chaka. Malingana ndi mawebusaiti a malonda, madzi osachepera amagwiritsidwa ntchito, ndipo mitengo ya kanjedza ikhoza kukula mu nthaka yosauka kwambiri, monga mchenga wamchenga. Komabe, zingakhale zochepa poyerekeza ndi uchi kapena mazira a mapulo?
Kamodzi kake kokonati ikamangidwira pamadzi, sichidzakula kukhala kokonati. Popeza alimi a kokonati angapeze ndalama zambiri za shuga la kokonati, mitengo ina yomwe inali mu kokonati yopangidwa ndi kokonati yakhala ikugwiritsidwa ntchito kwa shuga ya kokonati m'malo mwake. Zimenezi zingayambitse mitengo yamtundu wa kokonati, mkaka, ndi mafuta.
Mfundo Yofunika Kwambiri
Kokonati shuga ndi okwera mtengo kwambiri shuga. Malinga ndi ndondomeko yochokera ku American Association of Diabetes Association, gwiritsani ntchito monga momwe mungakhalire shuga, potsatira njira zanu zokha. N'zosakayikitsa kuti sibwino kuposa shuga wina aliyense chifukwa cha anthu omwe amatsatira njira zochepetsera kudya .
> Zotsatira:
> Kokonati Palm Sugar. Association of American Diabetes Association.
> GI Zakudya. University of Sydney.
> Trinidad TP, Mallillin AC, Sagum RS, Encabo RR. Chiwerengero cha zakudya zomwe zimapezeka m'madera ambiri ku Philippines. Journal of Functional Foods . 2010; 2 (4): 271-274. lembani: 10.1016 / j.jff.2010.10.002.
> Trinidad, TP. Zakudya zabwino ndi thanzi la kokonati kuyamwa / shuga / madzi. Chakudya Chakudya ndi Chakudya Chofufuza.