Palibe kukayikira za izi: Anthu, kawirikawiri, akudya shuga wochuluka kwambiri - komabe timawoneka kuti tikugwiritsidwa ntchito (mwinamwake kwenikweni). Shuga mumodzi mwa mitundu yambiri imaphatikizidwira ku chakudya chilichonse chokonzedwa - ndi zovuta kupeza ngakhale wopanga kapena msuzi wopanda shuga, osasamala phala, msuzi wa BBQ, ndi zipatso zamzitini.
Kodi Shuga N'kuposa Yina Carbs?
Zakudya zonse (monga mbatata, mkate, ndi pasita) zimasanduka shuga m'thupi, koma zowonjezera zowonjezera zimakhala zopezeka kwambiri m'magazi .
Izi zimakhala chifukwa chakuti mafinya amatha kukhala ndi shuga, pamene shuga ambiri amakhala ndi gawo lalikulu la fructose, lomwe liri ndi mavuto ake , limodzi ndi shuga. (Zindikirani kuti shuga kwambiri ndi yoipa, ndi fructose yokhayo yomwe ine ndikuitcha "ndizoipa zapadera.")
Mmene Mungachepetse Msuzi
Kudula pa chinthu china, muyenera kudziŵa kumene kuli, ndi kumene "phokoso" lanu lalikulu lidzakhala.
Zakudya Zokometsetsa Shuga - Ngati mukumwa izi, monga momwe anthu ambiri aliri, izi ndi njira yoipa kwambiri yowonjezeramo shuga, monga momwe shuga amadziwira mumadzi mwazi. Osangoganiza za soda - taganizirani zakumwa za khofi , mandimu oyamwa mabotolo, zakumwa za masewera, ndi zina zotero.
2. Maswiti, Cookies, Chofufumitsa, Mchere wa Ice, Pies, Donuts, Muffins, ndi zina - Izi ndilo gulu lina lodziwika bwino la zakudya zomwe zili ndi shuga ambiri. N'zosadabwitsa kuti masifini ali mndandandawu? Musakhale - zotupa zamalonda nthawi zambiri zimakhala ndi shuga wambiri ngati mkate wochuluka.
Ngati zikuwoneka mochuluka kwambiri kuti musapereke izi, yesetsani kudula m'magawo ena. Kulira kochepa koyamba kumakhala kopindulitsa kwambiri. Pitirizani kuyang'ana pa chisangalalo cha olirawo ndipo mukhoza kudabwa kuti muli okhutira bwanji. Ngakhale zili bwino, khala chokoleti chokhala ndi mdima wokongola kwambiri, ndipo muzimasuka m'kamwa mwanu.
Kapena yesetsani maphikidwe chifukwa cha mchere wopanda shuga , kapena mukhale ndi zipatso, makamaka zipatso zochepa kwambiri mu shuga .
3. Jams, jellies, amateteza - Izi kawirikawiri ndi pafupifupi shuga weniweni - m'mawu ena, supuni ya kupanikizana nthawi zambiri imakhala ndi supuni ya shuga mmenemo. Onani Mtsogoleli Wowonjezera Zakudya Zosapsa komanso Zosakaniza Zochepa .
4. Zokometsera ndi zokometsera saladi - Nthawi zina zimadodometsa momwe shuga uliri mu msuzi wa msuzi, saladi yokongoletsera, ndi ma marinades ena. Werengani malemba mosamala! Yesetsani kupeza ketchup yopanda shuga, monga mtundu wokhazikika uli ndi supuni ya shuga ya supuni iliyonse ya ketchup. Pankhani ya kujambula saladi, zovala zochepa mafuta zimakhala ndi shuga kwambiri. Zambiri zokhudza zovala za saladi zabwino ndi zosankha zabwino za shuga wotsika kwambiri
5. Werengani, werengani, werengani malembawo! Shuga ali mu zinthu zambiri, kuchokera ku maapuloauce mpaka pasita msuzi. Pali uchi-wozonika wokazinga ndi nyama yophika uchi. Posachedwa ndinapeza mkate umene munali mitundu isanu ya shuga pa mndandanda wa zakudya.
Malangizo Owonjezera
- Yesani kudula chakudya chokoma kwa sabata kapena masiku khumi. Izi kawirikawiri zidzakuthandizani kusiya kudalira kwathu. (Ngati mukudula ma carbu ena, onani kuti muyambe kumaliza sabata yoyamba .)
- Khalani ndi zakudya zopanda shuga zomwe zili pamanja ( mndandanda wa zakudya zosakaniza ).
- Khalani oleza mtima nokha. Ndi zachibadwa kukonda chakudya chokoma, koma takhala tikukonzekera zakudya zokoma ndi zokoma nthawi yambiri (mwachitsanzo, Mbewu Zokometsera zakhala ndi shuga wowonjezera kwa khumi ndi khumi). Pakapita nthawi, timakonda kudya zakudya zomwe sizikhala zokoma ndipo timakonda kuzikonda.
- Pezani mokwanira. Kulephera kugona kumakhudzana ndi kutetezedwa kwa insulini, zomwe zimapangitsa kuti thupi likhale lovuta kwambiri kukonza chakudya.
Bwanji za shuga "Zachilengedwe"?
Musagwidwe ndi shuga omwe amalengezedwa ngati "zachirengedwe". Nkhumba yamagazi imasanduka madzi a mchenga, madzi a mpunga, manyowa a balere, manyuchi a manyuchi, etc., zonse zimayeretsedwa kuchokera ku chomera kapena zina ndipo zonse zimatsikira ku "shuga."
Zipatso zouma zili ndi shuga kwambiri (supuni 2 ya masiku odulidwa ali ndi supuni ya shuga).
Ngati mukuyesa kuyamwa kuchoka ku shuga ndipo mukufuna kuyesa zipatso zouma, yesani pang'ono ndikuwona momwe mumachitira.
Nanga Bwanji Zosakaniza Shuga?
Ichi ndi chinthu chimene munthu aliyense ayenera kusankha yekha. Nazi zina mwa malingaliro anga:
- Ndikuganiza kuti kukula kwa ubwino mkati mwawo wokha ndi kofunika kuti tipewe kuyamwa, koma olowa m'malo a shuga akhoza kukhala "mlatho" kuti azichita zimenezo, chifukwa sakuwutsa shuga.
- Ngati mukufuna "zachirengedwe" za olowa shuga, yesani erythritol , xylitol, kapena stevia. Komabe, zindikirani kuti izi, nazonso, ndizokonzekera bwino.
- Sindinaganize kuti zotsekemera zowonjezera ndizovuta kwa anthu ambiri moyenera (anthu ena amachitapo kanthu kwa wina kapena mzake). Ambiri mwawo ndi okoma kwambiri (nthawi zambiri amasangalatsa kuposa shuga) omwe amamwa pang'ono chabe. Ndithudi, makamaka kwa anthu omwe matupi awo salola kulekerera bwino shuga, iwo ndi abwino kusuta shuga, mwa lingaliro langa.
- Pa dzanja, ambiri omwe amasuta shuga, makamaka phulusa, amagwiritsa ntchito shuga monga kukhuta! Ndimapewa izi, ndikusankha mitundu yosiyanasiyana ya sucralose kapena imodzi mwa zinthu zachilengedwe zomwe zatchulidwa pamwambapa.
- Zakudya zonse zatsopano nthawi zonse zimakonda zakudya ndi zowonjezera monga zotsekemera zopangira.