Chotsatira cha jams ndi kusunga kwa carb dieters
Jams ndi zotetezedwa angaganizedwe kuti ndi imodzi mwa zomwe zimapangitsa kuti zakudya zokhudzana ndi shuga zitheke, choncho pamene mukupita pansi, simungamve kuti mukuyenera kukhala nawo. Koma ngati mukufuna kupanikizana pang'ono kuti mufalikire mumsitini wanu wamtengo wapatali, mungathe kupita, ngati mutatsata ndondomekoyi ndikukumbukira momwe mumadyera. Kuyang'ana kwa chizindikiro cha ma jams ndikwanira kukutumizani kumbali ina chifukwa chowopseza chakudya chanu chochepa.
Pali njira zina, koma kulemba kungakhale kosokoneza. Pano pali chitsogozo chachidule cha shuga ndi kuchepetsedwa-shuga jams ndi kusunga zomwe zidzakuthandizani kukwaniritsa dzino lanu lokoma pamene kukusungani mwakachetechete mu chiwerengero cha carb ndi malire chakudya pa low chakudya chakudya.
Yambani Kupanikizika
Kupanikizana nthawi zonse kumadzaza ndi shuga, zomwe zimapangitsa kuti muzimva kukoma, pakamwa, ndi palafu-moyo. Masiku ano nthawi zambiri amakopeka ndi manyuchi a chimanga cha fructose . Supuni imodzi imakhala pafupifupi 12-14 magalamu a shuga. Sindikuyenera kukuuzani kuti muyenera kuchoka pa kupanikizana kwanthawi zonse. Ndicho chifukwa chake tilembera mndandandawu kuti ndikupatseni njira zowonjezera shuga wapamwamba, zakudya zamakono.
Zipatso Zonse Zikufalikira - Zipatso 100% Zipitirire
Mungaganize kuti zipatso zonse zikhoza kuchepa kwambiri kusiyana ndi kupanikizana, koma osati kwambiri. Zambiri mwazi si ndalama zazikulu zowonjezera shuga, chifukwa nthawi zambiri amagwiritsa ntchito shuga / zakudya zochepa zowonjezera, monga madzi a apulo, monga sweeteners.
Ndawona izi zikufalikira kuyambira 10-14 magalamu a shuga pa supuni. Kotero mukudziwa, zimapezeka kuti timadzi timene timagwiritsa ntchito monga sweeteners ndi otsika kwambiri m'thupi: apulo, mphesa zoyera, ndi peyala. Amapereka shuga osati zina.
Chotsitsa Chochepa Chokha kapena Zosunga
Ndiye mungatani kuti musamadye zakudya zamtunduwu?
Kusunga shuga wotsika kapena jams amakhala ndi shuga, koma mocheperapo kusiyana ndi kupanikizana kwabwino kapena zipatso zonse. Nthawi zina amapanga kusiyana ndi zokoma . Ayenera kukhala ndi shuga osachepera 25% kusiyana ndi "reference product" (jam wamba) kutchedwa "shuga wotsika" kotero kuti mudziwe kuti mukupeza ndalama zochepa zomwe shuga angapereke. Zomwe ndaziwona zili ndi hafu ya shuga ya anzawo a shuga.
Mphukira Wopanda Shuga kapena Wosungidwa Kapena Zipatso Zikufalikira
Madzi oterewa amakhala ndi zotsekemera zina monga sweeteners , polydextrose, ndi zina zotengera shuga zomwe zingathe kuwonjezera pa chiwerengero cha carb kapena glycemic load. Pali zina zomwe zimaphatikizapo shuga zachilengedwe kuchokera ku chipatso, koma muyenera kuyang'ana "shuga," zomwe zikutanthauza kuti palibe shuga wina yemwe angathe kuwonjezeredwa, kuphatikizapo zipatso zina. Amene ndawawona ali ndi magalamu 2-5 a shuga pa supuni. Izi ndizozing'ono ndipo zimateteza zoipa. Anthu odyera gulu la anthu otsika kwambiri amakhala ndi magalamu awiri a shuga pa supuni. Mitundu itatu yomwe ili ndi magalamu awiri a shuga pa supuni ndi Hero (chithunzi), Jok 'neAl (yomwe ndimakonda), ndi Steel.
Ndili ndi mtundu umodzi wa zipatso zomwe ndikuzidziwa zomwe ziribe chipatso mmenemo - chipatso cha zipatso chimapangidwira (ndipo, mwa lingaliro langa, ndimakonda monga).
Chizindikiro chimenecho ndi Masamba a Walden. Amatchedwa kuti alibe makilogalamu kapena chakudya.
Mfundo yaikulu ikupita popanda shuga kuti mupeze chiwerengero chochepa cha carb, koma dziwani pamene mukusiya kulemera kwa nambala yochepa. Kupanikizana kumatha kusunga mbale zina, koma kuzigwiritsa ntchito moyenera. Osaposa supuni kapena zokwanira.