Sungani shuga ndi zotsekemera zomwe zimagwiritsidwa ntchito mosiyanasiyana ndi zakumwa, chifukwa chakuti zimatha kusunga chinyezi ndi kusungunuka. Ngakhale kutsekula shuga kungakhale ndi dzina losavuta, zakudya zabwino ndizofanana ndi shuga kapena tebulo zina. Mufuna kuchepetsa kuchuluka kwa zowonjezera zowonjezera mu zakudya zanu, kuphatikizapo kusokoneza shuga, monga zotsekemerazi zimapereka zakudya zambiri zopanda thanzi.
Kodi Chotsani Shuga?
Sungunulani shuga amagwiritsidwa ntchito monga zokometsera zakudya, monga shuga wa tebulo, mazira a mapulo, kapena mazira a chimanga a fructose . Amachokera ku tebulo shuga, yomwe imadziwika kuti sucrose.
Sucrose ndi wosadziletsa, wopangidwa ndi mamolekyu awiri osiyana a shuga omwe amasonkhana palimodzi-mu nkhani iyi shuga ndi fructose .
Sungani shuga imapangidwa mwa kuswa mgwirizano pakati pa shuga ndi fructose, zomwe zimapangitsa kuti mukhale ndi njira yothetsera shuga ndi hafu ya fructose. Malumikizowo amathyoledwa kudzera mu hydrolysis-mankhwala omwe amachititsa madzi pogwiritsa ntchito kutentha, michere, kapena zidulo.
Kuti muwone mwachidule, mungathe kulingalira kusiyana pakati pa ziwiri monga izi:
- Sucrose = Glucose-Fructose (ophatikizidwa palimodzi)
- Sungani Shuga = Kutuluka kwa Shuga + Kwaulere Fructose (popanda)
Dzina limatembenuza shuga limachokera mu njira yomwe imawonetsera kuwala kudzera mwa shuga. Pamene kuwala konyezimira kumawala pa sucrose, kuwala kumawonetseredwa pambali ina.
Pamene imawala popindulitsa shuga, kuwala kumasinthidwa mosiyana.
Zosintha Zosakaniza Shuga
Ngakhale kutsekula shuga kumapezeka mu zakudya zambiri, mumakonda kuzipeza mumagulu awa:
- Ayisi kirimu
- Syrups (zakumwa, khofi, etc.)
- Candies
- Zamagetsi
- Zakumwa zofewa ( ndi zina zotsekemera )
- Zakumwa zazitsamba zomwe siziri mchere wa zipatso 100%
- Mbewu
- Yogurt
- Mizati ya Granola
Ndipotu, shuga yowonjezera imadziwika kuti imakhala m'malo osadziwika bwino , kotero kuwerenga malemba odzola ndi njira yokhayo yodziwira ngati zakudya zasokoneza shuga.
Mayina Ena kuti Sungani Shuga
Momwemo mudzawona "kusandutsa shuga" zomwe zili m'zigawo zosakaniza chakudya. Koma palinso zowonjezera zowonjezera shuga pa msika-zachilengedwe ndi zopangidwa ndi anthu. Izi zikuphatikizapo:
- Madzi otsekemera osakanizidwa - Awa ndi madzi a madzi omwe amapangidwa ndi shuga wosakaniza nzimbe omwe amagwiritsidwa ntchito pophika malonda. Ikupezeka kuti ogula kuti agule ngati zokometsera madzi kwa zinthu monga khofi. Mukhoza kupeza mitundu iwiri ya shuga yosungunuka shuga: 50 peresenti kapena 100 peresenti. Pakati pa 50 peresenti ya shuga ya shuga imakhalabe ndi theka la shuga lake monga sucrose, koma theka la shuga laperekedwa kwa shuga ndi fructose. Mafuta 100 a shuga otsukidwa ndi shuga amakhala ndi shuga komanso mtundu wa fructose.
- "Uchi Wodzipanga" - Mwachidziwitso mofanana ndi mankhwala osakaniza a shuga, mankhwalawa nthawi zina amawatcha uchi wokonzekera chifukwa cha uchi-ngati utoto.
- Madzi ophweka - MaseĊµera osungidwa omwe amakhalabe m'zitsulo nthawi zambiri amatha kusakaniza shuga ndi madzi, omwe amachititsa mitundu yosiyanasiyana ya shuga. Kugwiritsa ntchito izi mumakoti anu kungapangitse zakumwa zomwe zimapangidwa ndi shuga / chakudya .
- Sungani ma mapira - Mapira onse a mapulo ali ndi phindu lochepa la shuga, koma mtundu uwu umapangidwira ndi kupanga mapangidwe apamwamba. Nthawi zambiri amagwiritsidwa ntchito popanga mapulo, mapuloteni, chisanu, ndi mapulogalamu ena a mapulo.
- Uchi - Ma Honeybees amapanga tizilombo toyambitsa matenda omwe amatchedwa invertase, omwe amachititsa kuti iwo aswetse shuga kwambiri mu shuga komanso shuga.
Ubwino Wosintha Shuga Chakudya Chakudya
Kutentha kutentha, shuga amasungunuka kwambiri m'madzi poyerekezera ndi shuga. Yonjezerani supuni ya shuga ku khofi yanu ya iced ndikuiika iyo pansi pa kapu?
Ndichifukwa chakuti shuga sungaphule bwino m'madzi ozizira.
Pewani shuga, kumbali inayo, imasungunuka bwino pansi pa mikhalidwe iyi. Ndicho chifukwa chake inu mudzaziwona mu sweeteners ndi syrups kwa mankhwala ozizira ozizira.
Mapindu ena opanga chakudya ndi awa:
- Kukoma kwabwinoko kudzera kukoma kokoma
- Kuchepetsa mamasukidwe akayendedwe poyerekeza ndi zotsekemera zamadzimadzi popanda kupotoza shuga
- Zowonongeka, zosavuta kupanga mankhwala (zokhudzana ndi pang'ono shuga crystallization)
- Mitengo ingakhale yotsutsana kwambiri ndi tizilombo toyambitsa matenda poyerekeza ndi zina zotsekemera
Sungani Zoona Zokwanira Zakudya
Ngakhale kuyendetsa shuga kungakhale kothandiza kunyumba ndi kanyumba zamalonda, muyenera kukhala osamala ndi ndalama zomwe mumagwiritsa ntchito-monga momwe mukufuna kuchepetsa kuchuluka kwa tebulo shuga mumadya. Sucrose ndi kutembenuza shuga amakhala ndi zipangizo zosiyanasiyana zosiyana siyana koma zimadya bwino.
Kuti ndikupatseni malingaliro, supuni ya supuni ya sucrose ili ndi makilogalamu 16 ndi magalamu 4 a shuga. Mukayerekezera izi ndi mitundu yosiyanasiyana ya kusinthasintha shuga, mudzawona chiwerengero chomwecho. Nazi zitsanzo zingapo zomwe zimapezeka pamsika:
- Shuga mu The Raw Liquid Cane Syrup - makilogalamu 20 ndi magalamu asanu a shuga pa supuni ya supuni
- Kelly's Delight Original Liquid Sugar - 12 calories ndi magalamu 4 a shuga pa supuni ya supuni
- CK Liquid Sungani Shuga - 15 makilogalamu ndi magalamu 4 a shuga pa supuni ya tiyi
- Florida Makhivi Zamadzimadzi Zamadzimadzi Zakudya Zam'madzi Zosakaniza - 17.5 calories ndi 4.5 magalamu a shuga pa supuni ya tiyi
Kusiyana pang'ono kwa kalori iliyonse ya mankhwala ndi shuga zimadalira mtundu wa madzi.
Kuthetsa Shuga Wowonjezera
Kaya mukudya kapu ya granola yopangidwa ndi shuga shuga kapena imodzi yopangidwa ndi sucrose (kapena mankhwala enaake okometsetsa), imakhalabe shuga yomwe imayenera kukhala yochepa. Kuchuluka kwa shuga kwa mtundu uliwonse kungakuike pa chiopsezo cha mavuto amtsogolo monga thanzi, shuga, kapena matenda a mtima.
American Heart Association imalimbikitsa kuti amuna ambiri amachepetsa shuga wawo wochulukirapo kuposa masentimita 36 patsiku. Amayi akamadya pang'ono mafuta, amayenera kuchepetsa shuga wawo wochulukirapo kwa makilogalamu 25 pa tsiku. N'kofunikanso kuti makolo asunge zakudya za ana awo pa shuga wathanzi.
Pano pali malingaliro oyamba kuchepetsa (ndi a banja lanu) owonjezera shuga:
- Sungani zakudya zokoma ndi zamchere.
- Kusinthanitsa shuga zotsekemera zokoma kwa madzi, seltzer, kapena tiyi osasakanizidwa.
- Samalani makalata odya pazinthu zomwe mumadya kapena kumwa. Ndi malamulo atsopano a FDA olemba chakudya , mwamsanga mudzayamba kuona shuga wowonjezedwa makamaka pa zolembera zakuthambo (ngati simunayambe kale).
- Fufuzani mndandanda wazitsulo kuti muwone ngati muwona mutembenuza shuga kapena mitundu ina ya zotsekemera .
Mawu Ochokera
Inu simukuyenera kuti mulepheretse chakudya chanu kwathunthu. Ndibwino kuti muphatikize shuga pang'ono kapena zosakaniza zina mu dongosolo lanu la chakudya, malinga ngati simukudya kawirikawiri ndikupitirira malire ovomerezeka. Kagawo kameneka ka keke ya mwezi wokumbukira kapena mwezi iced mocha sichidzabweretsa mavuto a umoyo, ngati atangokhalapo nthawi yomweyo.
Komabe, kuti mukhale ndi thanzi labwino, yesetsani kupanga zakudya zanu tsiku ndi tsiku zochepa mu shuga wowonjezera (kuphatikizapo kusokoneza shuga).
> Zotsatira:
> American Heart Association. Zotsatira Zowonjezera. 2018.
> Cornell Maple Program, County CCE ndi New York State Farm Viability Institute. Maplepala a New York State Maple Confections Notebook . 2014.
> Featherstone, S. Phunziro Loyamba ku Canning ndi Zochitika Zogwirizana (Chigawo Chachinayi). Elsevier Sayansi & Technology; 2015: 147-211
> Gulu la Shuga. Mitundu Yosiyanasiyana ya Shuga Ndi Yanji?