Pezani ndi kuchepetsa shuga ndi zina zotsekemera kuti muchepetse thupi ndikukhala bwino
Kuwonjezera shuga ndi gwero la zopatsa pake zopanda phindu. Sukari mwachibadwa, monga zipatso ndi mkaka, kawirikawiri amabwera ndi zakudya zina. Koma shuga yowonjezera imapanga zakudya zopanda mphamvu komanso palibe china. Ngati mukuyesera kuchepetsa thupi, kupeŵa zakudya ndi shuga wowonjezera n'kofunika.
3 Njira Zowonjezera Shuga Yowonjezera
1. Chophika shuga. Khulupirirani kapena ayi, mukhoza kukhala gwero la shuga wambiri mu chakudya chanu.
Nthawi zina timaganiza zopatsa shuga chakudya chathu popanda kusamala. Mwachitsanzo, ndi kangati mumaphatikiza shuga ku zakudya monga cereal, khofi, sinamoni tochi kapena zipatso zatsopano chabe chabe?
Chinthu choyamba chopeza ndi kuthetsa shuga wochuluka mu zakudya zanu ndi kudziwa za spoonfuls zomwe timawonjezera pakhomo. Kuti muchite izi, pangani mbale kuti ifike. Idzakupatsani inu kamphindi kuganiza kawiri za kusankha kwanu kuwonjezera chakudya chokoma. Ma calories mu shuga akhoza kuwonjezereka mofulumira kuti mukhale oganiza ngati mutagwiritsa ntchito.
2. Pezani shuga wowonjezera pa lemba la zakudya. Malo otsatirawa kuti mupeze shuga ndi zakudya zomwe mumadya. Zambiri zogwiritsidwa ntchito, ngakhale zomwe simungathe kuziganizira, ziri ndi shuga. Mwachitsanzo, zakudya zambiri zokoma monga batala zamchere zimakhala ndi shuga komanso zakumwa zamakono komanso ketchups zili ndi zokometsera.
Kuti mudziwe ngati chakudya chanu chiri ndi shuga, yambani mwayang'ana chizindikiro cha Nutrition Facts.
Mudzawona mzere pansi pa chizindikiro chomwe chimapereka chiwerengero cha shuga gmm iliyonse muzogwiritsira ntchito. Koma samalani chifukwa chiwerengerocho chingasokoneze.
Choyamba, magalamu omwe adatchulidwa ndi omwe amagwiritsidwa ntchito pa zakudya. Kodi mukudziwa kusiyana pakati pa kukula kwa gawo ndi kukula kwake ?
Onetsetsani kuti ngati gawo lanu likukula kusiyana ndi wina akutumikira inu muwonjezere magalamu a shuga nthawi yomwe mumatumikira.
Chachiwiri, chiwerengero chomwe chili pa ndondomeko ya Nutrition Facts ndi ndalama zofanana za shuga zochitika mwachilengedwe komanso zinawonjezeka. Inde, mukufuna kuonetsetsa kuti simukuposa kuchuluka kwathunthu kwa shuga tsiku ndi tsiku. Koma shuga mwachibadwa mwinamwake sizingakhale vuto kwa inu pokhapokha mutakhala ndi zakudya zopanda malire, monga chakudya cha shuga. Kuwonjezera shuga ndi vuto kwa anthu ambiri. Ndiye mungadziwe bwanji ngati mankhwalawa ali ndi shuga wowonjezera? Mukuyang'anitsitsa chizindikirocho pa mndandanda wa zosakaniza.
3. Pezani shuga wowonjezereka mu mndandanda wa zosakaniza. Kupeza shuga wobisika muzolemba mndandanda umafunika kudziwunika bwino. Mwamwayi opanga zakudya zochepa chabe amaitanira shuga ndi dzina limenelo pa chizindikiro. Nthawi zambiri amagwiritsa ntchito mawu ena omwe ndi ovuta kuwongolera.
Lamulo limodzi la chala chachikulu ndilofuna mawu alionse omwe amatha "onse". Izi ndi zina zomwe opanga angagwiritse ntchito pofotokoza shuga zomwe zawonjezeredwa ku mankhwala.
- Nkhumba yamagazi
- Brown shuga
- Makina amkuwa
- Kusakaniza shuga
- Chimanga chokoma
- Mbewu ya chimanga
- Mphesa fructose
- Dextrose
- Kutulutsa madzi a nzimbe
- Fructose
- Madzi a zipatso amatsindika
- Gulukosi
- Mafuta a chimanga cha High-fructose
- Uchi
- Sungani shuga
- Lactose
- Maltose
- Madzi otsekemera
- Molasses
- Yaiwisi shuga
- Sucrose
- Shuga
- Manyuchi
Mukawona chimodzi mwa mayinawa atchulidwa, ndiye mankhwalawa ali ndi shuga wowonjezera. Ngati shuga imatchulidwa ngati chimodzi mwa zinthu zoyamba, ndiye chinthu chofunikira kwambiri.
Kodi Ndingatani Ngati Sindingathe Kutaya Shuga?
Ndiye mungadziwe bwanji ngati muli ndi vuto ndi shuga? Pali zizindikiro zochepa zomwe zimawoneka ndi shuga. Mmodzi wa iwo ali ndi vuto lochepetsa zakudya zotsekemera kuchokera ku zakudya zanu.
Koma ngati mukupeza kuti muli ndi chizoloŵezi chabwino cha shuga, musachite mantha.
Pali njira zosavuta kupeza shuga wowonjezera kuchokera ku zakudya zanu ndikukhala moyo wa shuga wotsika. Ndipo kuli koyenera khama! Popanda shuga wowonjezereka, mukhoza kuphunzira kupititsa patsogolo chisangalalo chanu. Ndipo mwayi ndibwino kuti kuchepetsa kudya kwanu shuga kumatanthauza kuchepetsa kuchuluka kwa kalori yanu. Ndiye, zotsatira pa msinkhu ndizomwe zimatsatira.
Zotsatira:
> American Heart Association. Sugars, zowonjezera shuga ndi zotsekemera. http://www.heart.org/HEARTORG/HealthyLiving/HealthyEating/HealthyDietGoals/Sugars-ndi Zakudya Zamadzimadzi_UCM_303296_Article.jsp # .V8zeBpMrLsk.
> Nutrition Source, Harvard School of Public Health. Kuwonjezera shuga mu zakudya. https://www.hsph.harvard.edu/nutritionsource/carbohydrates/added-sugar-in-the-diet/
> USDA. Malangizo Othandiza kwa Amwenye. Mutu 7 Zakudya Zamadzimadzi. https://health.gov/DietaryGuidelines/dga2005/document/html/chapter7.htm.