Pamene zakudya ndi zakudya zowonjezera zimayankhula za zakudya za shuga, timatanthawuza zakudya zomwe zimakhala ndi shuga wambiri, omwe ndi mtundu uliwonse wa calories wokhala ndi kalori womwe umawonjezera zakudya. Zakumwa zoziziritsa nthawi zonse zokometsera ndi shuga kapena high-fructose mazira a chimanga ndi zakumwa zakumwa. Soda, mandimu, tiyi wokometsetsa, zakumwa za zipatso, komanso zakumwa zambiri zakumwa zolimbitsa thupi komanso zakumwa zamagetsi zingakhale ndi shuga wambiri.
Zakudya zam'mawa zowonongeka kapena zowonongeka, yogula, yogati, okometsetsa, mikate, ndi pie zandiwonjezera shuga. Ice cream ndi yogurt yofiira kawirikawiri zimakhala zotsekemera, ngakhale mutha kupeza zina zopangidwa ndi osalora zokoma.
Zakudya zakumwa zoziziritsa kukhosi ndi zopsereza zokha sizikuwoneka bwino; Iwo amasangalatsidwa ndi osalora okoma, monga aspartame kapena sucralose.
Vuto Ndi Zosakaniza Zowonjezera
Shuga imapereka mphamvu (mwachitsanzo, ma calories) koma palibe zakudya zina zowonjezera. Choncho, shuga pang'ono akhoza kukhala bwino, koma shuga ambiri amachititsa kulemera.
Anthu ena amakhulupirira kuti mazira a chimanga a fructose ndi ovuta kwambiri pa thanzi lanu kuposa shuga wokhazikika, koma palibe umboni wokwanira wodalirika wa sayansi kumbuyo kwa chiyero chimenecho. Zonsezi zimapangidwa pamodzi ndi shuga ndi fructose, ndipo zonsezi zimakhudza thupi.
Vuto la zakudya za shuga ndi kudya kapena kumwa kwambiri. Mukamadya shuga wochuluka kwambiri, mutha kukhala wolemera kwambiri chifukwa muli ndi makilogalamu ambiri.
Komanso, Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zosiyanasiyana Kaŵirikaŵiri alibe mavitamini ndi minerals okwanira omwe amapanga shuga wambiri.
Kupeza Zowonjezera Zowonjezera
Zakudya zofewa zakumwa za sugar Sugar, pastries, cookies, maswiti, mapiritsi, mapiritsi, jellies, ndi zakudya zam'mawa zowonjezera zokoma ndizo zowonjezera zowonjezera shuga.
Koma zakudya zina monga saladi zokongoletsera, yogurts zokoma, ma oatmeal, ndi zipatso za smoothies zingakhalenso ndi shuga wambiri.
Popeza pali mitundu yambiri ndi mitundu ya shuga, zimathandiza kudziwa zomwe mukuyang'ana. Gwirani chakudya chanu chokwanira ndikuyang'ana mndandanda wa zosakaniza. Mukawona chilichonse mwa izi, muli ndi shuga wowonjezera:
- shuga
- shuga wofiira
- masamba a chimanga a fructose
- chimanga shuga
- syrup
- mbewu zambewu
- fructose
- shuga
- sucrose
- shuga wofiira
- shuga shuga
- wokondedwa
Ngati wina wa mawuwa akupezeka pazandandanda, khalani otsimikiza kuti muyang'ane chizindikiro cha Nutrition Facts kuti mudziwe kuchuluka kwa shuga wowonjezera omwe akugwira ntchito iliyonse. Zingakhale zochepa chabe shuga, kapena zingakhale zambiri.
Pezani Nkhawa Yanu Yopatsa Shuga
Yambani powerenga malemba ndikusankha mankhwala omwe alibe shuga wambiri. Simukuyenera kusiya zakudya zokoma palimodzi, kungopanga zosankha zabwino.
- Zipatso ndi zipatso zimakhala zokoma ndipo palibe zowonjezera zowonjezera.
- Gulani yogudini wamba ndikuwonjezera zipatso zatsopano kapena mwina uchi pang'ono.
- Dulani nyemba zam'mawa zowonjezera zokoma ndi kuwonjezera kukonkha pang'ono kwa shuga, kapena gwiritsani ntchito zowonjezera zorori monga stevia kapena sucralose .
Nanga Bwanji Zotsatira Zachilengedwe?
Zipatso ndi madzi a zipatso zimakhala zokoma, choncho safunikira shuga wambiri.
Zikhoza kukhala zokoma, koma sizinasankhidwe kukhala ndi shuga wowonjezera. Eya, pokhapokha atasandulika chipatso chakumwa monga zakumwa zambiri za jranberry zomwe zimaphatikizapo madzi a shuga ndi shuga ndi madzi.
Apa pali chinthu ndi shuga zachibadwa. Zipatso ndi 100 peresenti yamadzi a zipatso si zakudya zowonjezera, koma mungafunike kuyang'ana kalori chiwerengero. Galasi la madzi a madzi amatha kukhala ndi makilogalamu ambiri omwe amawagwiritsa ntchito mofanana. Koma msuzi wa chipatsochi umakhalanso ndi mavitamini ndi mchere omwe zakumwa zoziziritsa kukhosi zilibe.
Kodi Uchi Ndi Wabwino Kwambiri?
Uchi ndi shuga wachilengedwe chifukwa njuchi zimapanga, koma shuga nthawi zonse amapangidwa kuchokera ku beets, chimanga, kapena nzimbe.
Koma uchi nthawi zambiri amagwiritsidwa ntchito ngati chogwiritsira ntchito, choncho ndizofanana ndi shuga wowonjezera. Zakudya zowonjezera, uchi ndi wofanana ndi shuga kapena mazira a fructose a chimanga, choncho zakudya zopangidwa ndi uchi zimaganiziridwa kuti ndi zotsekemera. Mwachidziwitso, wokondedwa ali ndi zakudya zina, koma ndizochepa chabe, zomwe sizingakwanire kupatsa zakudya zanu.
Koma ndimakonda shuga-Ndichita chiyani?
Idyani pang'ono. Ngati simungakhoze kuchita popanda maswiti omwe mumawakonda, khalani otsimikiza kuti muwone chakudya chanu. Zakudya pafupifupi 100 mpaka 200 patsiku ndizo zonse zomwe muyenera kuzidya.
Zakudya zina sizikusowa shuga wambiri kapena zimatha kutsekemera mwachibadwa, monga yogurt. Choncho mungathe kugula yogiti wonyezimira wodzaza ndi shuga, kapena mukhoza kugula yogurt ndi kuwonjezera zipatso kapena zipatso. Ngati izi si zokwanira kwa inu, mukhoza kuwonjezera uchi pang'ono kapena shuga. Koma samalani-supuni ya uchi imakhala pafupifupi makilogalamu 60, ndipo supuni ya shuga ili ndi pafupifupi 50.
Chimodzimodzi ndi tirigu wam'mawa. Mitengo yoyamba yamtunduwu imakhala ndi shuga ambiri. Fufuzani mankhwala omwe ali osakwana 5 magalamu a shuga pa kutumikira , ndipo sankhani mitsuko yomwe ili ndizitsulo zambiri. Kapena muzipanga mafuta oatmeal kapena osalidwa bwino osakaniza ndi kuwonjezera zipatso ndi zipatso, kapena shuga pang'ono pamwamba.
Zero-calorie sweeteners akhoza kutenga malo a shuga mu zakudya zina ndi zakumwa, koma iwo amasintha kadutswa pang'ono.
> Zotsatira:
Rampersaud GC, Hyeyoung K, Zhifeng G, Nyumba LA. "Chidziwitso, malingaliro ndi makhalidwe a akuluakulu okhudzana ndi zakumwa zoledzeretsa zimasonyeza kuti alibe chidziwitso chogwirizana ndi shuga." Kafukufuku Wofufuzira - 06 December 2013. http://www.sciencedirect.com/science/article/pii/S0271531713002716.
Dipatimenti ya Ulimi ya United States Pulogalamu Yowunika Kafukufuku National Nutrient Database ya Standard Reference Release 28. https://ndb.nal.usda.gov/ndb/search.