Zamkatimu
Shuga, monga tikudziwira tsopano pafupifupi aliyense amene akufuna kudya zakudya zabwino, ali ndi zinthu zambiri zovulaza. Choyamba, shuga ndi ma calories "opanda kanthu", omwe ndi osasangalatsa makamaka pochepetsa thupi. Sizingakwaniritse zinthu zonse zofunika mkati mwazakudya zopatsidwa. Kachiwiri, shuga imayamwa nthawi yomweyo, mwachitsanzo, imakhala ndi index ya glycemic index (GI), yomwe imavulaza odwala matenda ashuga komanso anthu omwe ali ndi kuchepa kwa insulin kapena matenda amthupi. Zimadziwikanso kuti shuga imapangitsa kuti anthu azidya kwambiri komanso kudya kwambiri.
Chifukwa chake kwanthawi yayitali, anthu agwiritsa ntchito zinthu zosiyanasiyana ndi kukoma kokoma, koma alibe zonse kapena zina zowononga shuga. Mwachidziwitso anatsimikizira lingaliro lakuti kusinthidwa kwa zotsekemera za shuga kumabweretsa kuchepetsa kulemera. Lero tikukuwuzani mitundu ya zotsekemera zomwe ndizofala kwambiri masiku ano, ndikuwona mawonekedwe ake.
Tiyeni tiyambe ndi terminology ndi mitundu yayikulu yazinthu zokhudzana ndi zotsekemera. Pali magawo awiri azinthu zomwe zimalowa m'malo mwa shuga.
- Choyambirira chimatchedwa cholowa m'malo mwa shuga. Izi nthawi zambiri zimakhala zopatsa mphamvu kapena zofanana ndi kapangidwe kazinthu, zomwe zimakonda kuchitika mwachilengedwe, zomwe zimakhala zokoma komanso zopatsa mphamvu, koma zimakumbidwa pang'onopang'ono. Chifukwa chake, ndi otetezeka kwambiri kuposa shuga, ndipo ambiri amatha kugwiritsidwa ntchito ndi odwala matenda ashuga. Komabe, sizili zosiyana kwambiri ndi shuga mu kukoma ndi caloric.
- Gulu lachiwiri lazinthu, losiyana kwambiri ndi kapangidwe kake ndi shuga, wokhala ndi zopatsa mphamvu zazing'ono, ndipo amangonyamula kukoma kokha. Zimakhala zotsekemera kuposa shuga mu makumi, mazana, kapena masauzande.
Tidzafotokozera mwachidule tanthauzo la "zokoma mu nthawi za N". Izi zikutanthauza kuti poyesa "akhungu", anthu akuyerekezera njira zosiyanasiyana zakusungunulira shuga ndi mankhwala oyeserera, kudziwa komwe kukoma kwa analyte kofanana ndi kukoma kwawo, mwa kukoma kwa yankho la shuga.
Zowerengera zochepa zimamaliza maswiti. Kwenikweni, siili nthawi yeniyeni nambala yeniyeni, zomverera zimatha kukopa, mwachitsanzo, kutentha kapena kuchuluka kwa dilution. Ndipo zotsekemera zina zosakanizika zimakoma kwambiri kuposa payekha, ndipo nthawi zambiri opanga zakumwa amagwiritsa ntchito zotsekemera zingapo zosiyanasiyana
Fructose.
Wotchuka kwambiri m'malo mwachilengedwe. Momwemonso ali ndi caloric yofanana ndi shuga, koma GUY yaying'ono kwambiri (~ 20). Komabe, fructose imakhala pafupifupi 1.7 yotsekemera kuposa shuga, motsatana, imachepetsa mtengo wa calorific nthawi 1.7. Kawirikawiri odzipereka. Kutetezeka kotheratu: ndikwanira kunena kuti tonsefe tsiku lililonse timadya magalamu a fructose limodzi ndi maapulo kapena zipatso zina. Komanso, kumbukirani kuti shuga wamba mkati mwathu poyamba, imagwera mu glucose ndi fructose, mwachitsanzo kudya magalamu 20 a shuga, timadya 10 g wa shuga ndi 10 g fructose.
Maltitol, sorbitol, xylitol, erythritol
Ma polyhydric alcohol, ofanana ndi suga kapangidwe kake komanso kokhala ndi kukoma kokoma. Zonsezi, kupatula erythritol, yochepetsedwa pang'ono motero imakhala ndi mafuta ochepa kuposa shuga. Ambiri mwa iwo ali ndi GI yotsika kwambiri yomwe ingagwiritsidwe ntchito ndi odwala matenda ashuga.
Komabe, ali ndi mbali yoyipa: zosagayidwa ndi chakudya cha mabakiteriya ena am'matumbo, kuchuluka kwambiri (> 30-100 g) kumatha kubweretsa kuphulika, kutsegula m'mimba, ndi mavuto ena. Erythritol pafupifupi kwathunthu odzipereka, koma mu mawonekedwe zikutsatiridwa ndi excreted ndi impso. Nazi izi poyerekeza:
| Thupi | Kukoma shuga | Kalori, kcal / 100g | Zolemba mlingo wa tsiku ndi tsiku, g |
| Zamgululi (420) | 0.6 | 2.6 | 30-50 |
| Xylitol (E967) | 0.9 | 2.4 | 30-50 |
| Maltitol (E965) | 0.9 | 2.4 | 50-100 |
| Chiwombankhanga (E968) | 0.6-0.7 | 0.2 | 50 |
Zonunkhira zonse ndizabwino chifukwa sizimakhala chakudya cha mabakiteriya omwe amakhala mkamwa, ndipo chifukwa chake amagwiritsidwa ntchito ngati "chingamu chotetezera". Koma vuto lama calories silichotsedwa, mosiyana ndi zotsekemera.
Zokoma
Ma sweeteners ndi okoma kwambiri kuposa shuga, monga aspartame kapena Sucralose. Zakudya zawo zamtundu wa calorie ndizochepa kwambiri zikagwiritsidwa ntchito mochulukira.
Ma sweeteners omwe amagwiritsidwa ntchito kwambiri omwe tawalemba m'ndandanda pansipa, ndikuyika zina mwazomwe zili. Ena mwa zotsekemera kulibe (cyclamate E952, E950 Acesulfame), chifukwa amagwiritsidwa ntchito kwambiri mu zosakaniza, kuwonjezeredwa ku zakumwa zopangidwa kale, ndipo, motero, tiribe kusankha, kuchuluka ndi komwe tingawonjezere.
| Thupi | Kukoma shuga | Mtundu wa kukoma | Mawonekedwe |
| Saccharin (E954) | 400 | Kukoma kwachitsulo, chitsiriziro | Yotsika mtengo kwambiri (pakadali pano) |
| Stevia ndi zotumphukira (E960) | 250-450 | Zowawa zowawa kulawa kowawa | Natural chiyambi |
| Neotame (E961) | 10000 | Sipezeka ku Russia (panthawi yofalitsa) | |
| Aspartame (E951) | 200 | Chotsatira chofooka | Zachilengedwe kwa anthu. Osapirira kutentha. |
| Sucralose (E955) | 600 | Kukoma koyera kwa shuga, mapeto akusowa | Otetezeka mulimonse kuchuluka. Wokondedwa. |
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Saccharin.
Chimodzi mwa zotsekemera zakale kwambiri. Anatsegulidwa kumapeto kwa zaka za m'ma 80. Nthawi ina anali kukayikiridwa ndi Carcinogenicity (XNUMX-ies), koma zokayikira zonse zidachotsedwa, ndipo zikugulitsidwabe padziko lonse lapansi. Amalola kugwiritsa ntchito zakudya zamzitini ndi zakumwa zotentha. Chosowacho chimawoneka pakumwa kwakukulu. Kukoma kwa "chitsulo" ndikudya pambuyo pake. Onjezani cyclamate kapena Acesulfame saccharin kuti muchepetse zovuta izi.
Chifukwa cha kutchuka kwakutali komanso kutsika mtengo mpaka pano tili nawo ngati amodzi mwa zotsekemera zotchuka kwambiri. Osadandaula, mutatha kuwerenga "kafukufuku" wina pa intaneti za "zoyipa" zakugwiritsa ntchito kwake: mpaka pano, palibe zoyeserera zomwe zawulula kuopsa kwa mankhwala okwanira a saccharin ochepetsa thupi, (muyezo waukulu kwambiri ungakhudze matumbo microflora), koma mpikisano wotsika mtengo ndicholinga chodziwikiratu pamalonda.
Stevia ndi stevioside
Chokoma choterechi chomwe chimapezeka ndikutulutsa kuchokera ku zitsamba zamtundu wa stevia kwenikweni stevia ali ndi zinthu zingapo zamankhwala zomwe zimakhala ndi kukoma kokoma:
- 5-10% stevioside (shuga wokoma: 250-300)
- 2-4% rebaudioside A - wokoma kwambiri (350-450) komanso owawa pang'ono
- 1-2% yabwezeretsanso C.
- Ul -1% chotsitsa A.
Nthawi ina stevia anali kukayikiridwa ndi mutagenicity, koma zaka zingapo zapitazo, zoletsa zake ku Europe ndi mayiko ambiri zidachotsedwa. Komabe, pakadali pano ku US ngati chowonjezera chakudya stevia sichingathetsedwe kwathunthu, koma amaloledwa kugwiritsidwa ntchito ngati chowonjezera (E960) chokha choyeretsanso rebaudioside kapena stevioside.
Ngakhale kuti kukoma kwa stevia ndi pakati pa zotsekemera zoyipa kwambiri masiku ano - kumakhala ndi kulawa kowawa komanso kumaliza kwambiri, ndikotchuka kwambiri, chifukwa kwachilengedwe. Ndipo ngakhale kuti ma glycosides a stevia ndi achilendo kwathunthu omwe ndi "achilengedwe" kwa anthu ambiri, osadziwa chemistry, ndi ofanana ndi mawu oti "chitetezo" ndi "ntchito". chitetezo chawo.
Chifukwa chake, stevia tsopano itha kugulidwa popanda vuto, ngakhale idawononga mtengo kwambiri kuposa saccharin. Amalola kugwiritsa ntchito zakumwa zotentha ndi kuphika.
Aspartame
Yogwiritsidwa ntchito mwalamulo kuyambira 1981, Yodziwika kuti, mosiyana ndi zotsekemera zamakono zomwe sizachilendo mthupi, aspartame imagwiritsidwa ntchito kwathunthu (kuphatikiza metabolism). Thupi limasweka kukhala phenylalanine, aspartic acid, ndi methanol, zinthu zitatu zonsezi zimapezeka zochuluka pachakudya chathu cha tsiku ndi tsiku komanso mthupi lathu.
Makamaka, poyerekeza ndi aspartame soda, madzi a lalanje amakhala ndi methanol yambiri komanso mkaka wochuluka wa phenylalanine ndi aspartic acid. Chifukwa chake ngati wina atsimikizira kuti aspartame ndiyabwino, nthawi yomweyo amayenera kutsimikizira kuti theka kapena kupitilira apo ndi msuzi wa lalanje kapena katatu wowonjezera yogurt.
Ngakhale zili choncho, nkhondo yotsatsa sinadutsepo, ndipo zinyalala zanthawi zonse nthawi zina zimakhala pamutu paogula. Tiyenera kudziwa, komabe, kuti mulingo wovomerezeka wa aspartame ndiwochepa, ngakhale utakhala wapamwamba kwambiri kuposa zosowa (awa ndi mapiritsi mazana patsiku).
Kulawa kumakhala kopambana kuposa aspartame ndi stevia, ndi saccharin - alibe chilichonse, ndipo zotsatira zake sizofunikira kwenikweni. Komabe, pali vuto lalikulu la aspartame poyerekeza ndi iwo - osaloledwa kutentha.
Supralose
Zambiri zatsopano kwa ife, ngakhale zidatsegulidwa mu 1976, ndikuvomerezedwa mwalamulo m'maiko osiyanasiyana kuyambira 1991 .. Chokoma kuposa shuga maulendo 600. Ili ndi zabwino zambiri kuposa zotsekemera zomwe tafotokozazi:
- Kukoma kwabwino (pafupifupi kosazindikirika ndi shuga, palibe zotsatira zake)
- amalola kutentha komwe kumagwiritsidwa ntchito kuphika
- biologically inert (osagwirizana ndi zamoyo, zowoneka bwino)
- chitetezo chachikulu (pakugwiritsa ntchito mamiliyoni a mamiligalamu, akuti mwina pakuyesa nyama mulibe ngakhale magalamu, koma kwinakwake m'chigawo cha theka la Cup ya Sucralose yoyera)
Choyipa ndi chimodzi chokha - mtengo. Mwa zina mwina izi zitha kufotokozedwa ndikuti ngakhale m'maiko onse Sucralose imalowa m'malo mwa mitundu ina ya zotsekemera. Ndipo popeza tikusamukira kuzinthu zatsopano zambiri, titchula zomaliza, zomwe zidawoneka posachedwa:
Neotame
Wotsekemera watsopano, wotsekemera kuposa shuga mu 10000 (!) Apanso (pakumvetsetsa: pamiyeso yotere ya cyanide - ndi chinthu chotetezeka). Momwemonso kapangidwe ka aspartame, imapukusidwa ndi zinthu zomwezo, kokha mlingo wake ndi wocheperapo kasanu. Amaloledwa kutentha. Chifukwa imaphatikiza zabwino zonse zotsekemera zina, ndizotheka kuti tsiku lina zidzachitika. Pakadali pano, ngakhale ndizololedwa m'maiko osiyanasiyana, ndi anthu ochepa okha omwe adaziwona.
Ndiye chomwe chiri chabwino, kumvetsetsa?
Chofunikira kwambiri kumvetsetsa ndichakuti
- zotsekemera zonse zololedwa zotetezeka mokwanira
- zotsekemera zonse (makamaka zotsika mtengo) ndizinthu zankhondo zotsatsa (kuphatikizapo opanga shuga), ndipo kuchuluka kwa mabodza onenawo ndikokwera kwambiri kuposa malire omwe amatha kumvetsetsa kwa ogula wamba
- sankhani zomwe mumakonda kwambiri, ndiye njira yabwino kwambiri.
Tidzangonena mwachidule pamwambapa ndi ndemanga zokhudzana ndi zikhulupiriro zodziwika bwino:
- Saccharin ndi yotsekemera yotsika mtengo, yodziwika bwino, komanso yofala kwambiri. Ndikosavuta kupita kulikonse, ndipo ngati kukoma kukukomereni, ndi kotchipa kwambiri m'malo mwa shuga.
- Ngati mukufuna kulolera kuzinthu zina za malonda kuti muwonetsetse kuti ndi "zachilengedwe", sankhani stevia. Komabe mvetsetsani kuti kusalowerera ndale ndi chitetezo sizogwirizana.
- Ngati mukufuna zotsekemera zofufuzidwa bwino kwambiri komanso zotetezeka - sankhani aspartame. Zinthu zonse zomwe zimawonongeka mthupi ndizofanana ndi chakudya wamba. Pano pali kuphika, aspartame siabwino.
- Ngati mukufuna zotsekemera zabwino kwambiri - kutsata kukoma kwa shuga, komanso chitetezo chofunikira kwambiri chazopeka - sankhani Sucralose. Ndizokwera mtengo kwambiri, koma mwina kwa inu, zikhala zofunikira ndalamazo. Yesani.
Ndizo zonse zomwe muyenera kudziwa za zotsekemera. Ndipo chidziwitso chofunikira kwambiri ndikuti zotsekemera zimathandiza anthu onenepa kuti achepetse thupi ndipo ngati simungathe kusiya kukoma, zotsekemera ndizomwe mungasankhe.
Kuti mumve zambiri za zotsekemera onani kanema pansipa:
Kodi Zokometsera Zomangira ZABODZA? Stevia, Monk Zipatso, Aspartame, Swerve, Splenda & ZAMBIRI!
