Izo zimabwera kuchokera ku zipatso, koma izo sizikutanthauza kuti nthawizonse ndi zabwino kwa inu
Shuga ankakhala chinthu chophweka kwambiri, chinthu chofunika kwambiri cha m'nyumba chimene chinadulidwa chifukwa cha tirigu ndipo chinkapangira khofi kapena mosavuta kubwereka kwa oyandikana naye mu zochitika zoopsa. Msuzi woyera (kapena wofiirira) ndiwo makamaka mtundu wa shuga omwe amawonongedwa, muzinthu zomwe zinali zovuta kumvetsetsa komanso kuzilamulira.
Tsopano, komabe, chifukwa zakudya zambiri zili ndi shuga wowonjezereka, zimakhala za thanzi labwino.
Anthu amadya shuga kwambiri kuposa kale m'mapangidwe a fructose, omwe akhoza kuwonjezeredwa nthawi zina zogulira zakudya. Pa chifukwa chimenechi, ndikofunika kumvetsetsa fructose ndi chifukwa chake muyenera kuyang'anitsitsa.
Kusiyana pakati pa Fructose ndi Sucrose
Zinthu zowala zomwe mungathe kuziika mumphika pa tebulo la khitchini kapena muchitetezo cha ufa pafupi ndi ufa ndi sucrose. Zimachokera ku nzimbe ndi shuga. Fructose shuga wosavuta , umodzi mwa maselo ofanana a shuga omwe amapanga sucrose; ina ndiyo shuga. Zakudya zonse zomwe zili ndi shuga zili ndi fructose.
Fructose nthawi zambiri imatchedwa shuga chifukwa zimapezeka mwachilengedwe zipatso zambiri monga zipatso, mavwende ndi maapulo. Amapezanso masamba ena, kuphatikizapo beets, mbatata, ndi anyezi. Popeza kuti ndi gawo la zakudya zambiri zowonjezera, fructose mwina silingakhale ngati chinthu choipa. Komabe, monga wokometsera wokhazikika, fructose ili pafupifupi kawiri yokoma monga tebulo shuga ndipo ikhoza kuwukanso komweko mu shuga la magazi monga sucrose.
Fructose mu Chakudya Timadya
Mwinamwake inu mumadya fructose kwambiri kuposa momwe agogo-agogo anu agogo anu amachitira. Zaka 200 zapitazo, bungwe la United States la Health and Human Services (DHHS) linanena kuti anthu ambiri a ku America amadya shuga wokwana mapaundi awiri pachaka. Lero nambalayi ndi 152 mapaundi-pafupifupi mapaundi atatu, kapena makapu asanu ndi limodzi a shuga pa sabata.
Fructose imagwiritsidwanso ntchito mu zakudya zowonongeka pokhapokha chifukwa ndi zotsika mtengo kupangira kuposa sucrose ndipo zimatengera pang'ono kuti mupeze mlingo womwewo wa kukoma. Amagwiritsidwa ntchito mofanana ndi mazira a chimanga a fructose -fructose omwe aphatikizidwa ndi madzi a chimanga ndi mankhwala omwe amachitidwa kuti apitirize kutsekemera ndi kutsekemera kwa fructose.
Mungadabwe kudziwa kuti 74 peresenti ya zakudya zonse zili ndi shuga wambiri komanso osati zakudya zokoma zokoma. Ikubisala mu chirichonse kuchokera kumabotolo saladi kuvala ketchup.
Njira imodzi yomwe anthu amawonjezera shuga, ndi kudzera mu shuga-zotsekemera zakumwa, monga soda, zakumwa zakumwa, ndi tiyi yosungunuka ya tiyi yomwe imagulitsidwa m'mabotolo. Anthu a ku America amamwa soda zochuluka kasanu monga momwe anachitira mu 1950, mwachitsanzo.
Kafukufuku wambiri wanena kuti kumwa shuga-zotsekemera kumakhala ndi chiopsezo chowonjezeka cha kunenepa kwambiri, matenda a mtima, matenda a shuga, ndi shuga kwa ana ndi akulu. Kuwonjezera shuga kwagwirizanitsa ndi kuchepa kwa chidziwitso ndi ena khansa, malinga ndi kafukufuku wa 2016 wofalitsidwa mu nyuzipepala ya Nutrients.
Kodi Shuga Imakhala Otetezeka Motani?
DDHS imati Amerika ayenera kuchepetsa shuga 10 peresenti ya chiwerengero cha makilogalamu omwe amadya tsiku lililonse.
Izi zimaphatikizapo ma teaspoon 13, opangidwa ndi zakudya 2,000 za calories. Pakali pano ma teaspoons 42.5 a shuga tsiku ndi tsiku, kotero ngati simunayang'ane kudya kwa shuga ndikudya ndikumwa zakudya zambiri zowonongeka ndi zakumwa zotsekemera, mungafune kuchepetsa zonsezi.
Njira zina zomwe mungapange monga kusuta soda ndi flavored seltzer kapena plain seltzer wothira 100% madzi madzi; Kusakaniza pa zipatso kapena zofiira zosaphika osati ma cookies kapena maswiti; ndikusankha mbewu zosasamalidwa zokhala ndi zipatso zatsopano. Onetsetsani zakudya zomwe zimatchedwa "mafuta opanda mafuta": Nthawi zambiri amanyamula shuga wambiri kuti azitha kuyamwa pamene mafuta atsala.
Zingakhale zovuta pachiyambi kuti mukanike shuga wowonjezera. Ingotenga pang'onopang'ono ndipo pamapeto pake mutha kukonda zakudya zomwe si zokoma kwambiri, ndipo mukhoza kuona dontho lanu lolemera ndi thanzi lanu likupita patsogolo.
> Zotsatira:
> Popkin, Barry M ndi Hawkes, Corinna. "Kukoma kwa Zakudya Zapadziko Lonse, Zakudya Zambiri: Zitsanzo, Machitidwe, ndi Mayankho a Ndondomeko." Lancet: Shuga ndi Endocrinology . Dec 1, 2015.
> Rippe, James M ndi Angelopoulos, Theodore J. "Kugwirizana Pakati pa Zowonjezera Zowonjezera Matenda ndi Matenda Odwala Matenda Oopsya: Kuzindikira Kwambiri." Zakudya Zam'madzi. Nov 2016; 8 (11): 697.