Mfundo Zowonjezera Zakudya Zosakaniza

Shuga wonyezimira woyera ndiwo mawonekedwe ambiri a shuga granulated, koma shuga wofiira ndi mawonekedwe a shuga granulated komanso. Supuni imodzi ya shuga ya granulated ili ndi makilogalamu 16 kuchokera pafupifupi 4 gm chakudya chokhachokha, koma, mwatsoka, palibe zakudya zina zowonjezera shuga wa granulated. Ngakhale shuga sungakhale yathanzi, mukhoza kusunga shuga pang'ono mu zakudya zanu, ndipo pali nthawi zingapo zomwe zingakhale zothandiza.

Kusokonezeka kwa zakudya

Shuga amaonedwa kuti ndi wochuluka kwambiri kuposa munthu wamba chifukwa amati ndi "zoperewera zopanda kanthu," kutanthauza kuti palibe chinthu china chofunikira cha zakudya. Tsoka ilo, izo ndi zoona. Komanso ndi zakudya zowonjezera mu shuga komanso mazira a chimanga a fructose amagwirizana ndi matenda monga kunenepa kwambiri ndi matenda a mtima. Koma sizikuwonekeratu kuti kuchuluka kwa mgwirizano umenewo ndi chifukwa cha shuga kapena ndondomeko yoti zakudya zowonjezera shuga nthawi zambiri zimakhala zazikulu kwambiri.

Muzitsamba zochepa, shuga angakhale othandiza pamene amagwiritsidwa ntchito popusitsa munthu wodya chakudya kapena kukondweretsa munthu amene akufunika kulemera.

Mwachitsanzo, mbale ya oatmeal ikhoza kuoneka ngati yosalala, koma supuni ya shuga ikhoza kuyambitsa kukoma ndi kulumikiza.

Malangizo a Zakudya

Ndi bwino kudya pafupifupi 10 peresenti ya zofunika za kalori tsiku ndi tsiku monga shuga. Malangizowa akuphatikizapo mitundu yonse ya shuga yowonjezeredwa, kuphatikizapo shuga yapamwamba ya fructose, shuga granulated, turbinado, uchi, ndi zina zotsekemera.

Choncho ngati mukusowa makilogalamu 1,500 patsiku, makilogalamu 150 okha ayenera kubwera kuchokera ku shuga (popeza mukufuna kupeza zakudya zochuluka kuchokera ku zakudya zabwino).

Kumbukirani kuti shuga wa granulated womwe umawaza pambewu yanu ndi mtundu umodzi wa shuga. Izi 10 peresenti zimaphatikizapo shuga wowonjezera omwe amagwiritsidwa ntchito monga zakudya mu zakudya monga zakumwa zofewa, saladi zokongoletsera, chakudya cham'mawa, ketchup, komanso zakudya zokoma ndi maswiti.

Zowonjezera ndi Mitundu Yina ya Shuga

Shuga wochuluka ndi mtundu uliwonse wa zokometsera zomwe amagwiritsidwa ntchito monga chogwiritsidwa ntchito mu zakudya zowonongeka. Mitengo yowonjezera yowonjezera imaphatikizapo shuga granulated, manyuchi otchuka a fructose, dextrose, molasses, uchi, ndi mazira a mapulo. Shuga mu chipatso makamaka fructose. Koma pamene mudya chipatso mumapezanso mavitamini ambiri, mavitamini, ndi mchere. Matendawa ndi ofunikira chifukwa amachepetsanso kuyamwa kwa shuga. Chipatso chatsopano ndi chabwino chifukwa fiber imachotsedwa pamene zipatso zimasanduka madzi. Zakudya zabwino, mazira a chimanga a fructose ndi shuga granulated ndi ofanana chifukwa zonse zimapangidwa ndi shuga ndi fructose mofanana.

Mowa wa shuga monga xylitol ndi sorbitol angagwiritsenso ntchito zakudya zokoma, kawirikawiri chingamu kapena shuga wopanda shuga.

Iwo amachedwetsa kukumba ndi kuyamwa, ndipo amakhala ochepa mu makilogalamu kuposa shuga ya granulated, koma iwo si zero-calorie sweeteners. Amayambitsa mavuto ena oyambitsa chimbudzi ambiri omwe samakonda kuwagwiritsa ntchito.

Zakudya zabwino, shuga ena monga shuga wofiira, turbinado (kapena shuga wofiira), ndi shuga (kapena ufa) wa confectioner (ali ndi ufa) ali ndi maonekedwe ofanana ndi shuga woyera.

Njira Zothetsera Shuga

Pali njira zokometsera zokoma zokoma popanda kuwonjezera kuwonjezera kudya shuga . Mukhoza kuwonjezera magawo atsopano kapena zipatso ku mmawa wanu wamchere kapena oatmeal mmalo mwa kukonkha mu shuga. Gwirani apulo, peyala kapena lalanje mmalo mwa bokosi la maswiti kapena cookie.

Ndipo tumizani zakumwa zofewa zakumwa za shuga ndikumwa madzi mmalo mwake, kuonjezerapo magawo a mandimu kapena mandimu kuti musangalale pang'ono.

Ndifunikanso kuwerenga malemba pamene mugula zakudya zothandizidwa ndikusankha mankhwala omwe alibe shuga.