Nthawi zambiri timamva kuti shuga ndi wabwino kuubongo, kuti shuga ndizovuta kukhala opanda, ndi zina zambiri. Nthawi zambiri ndimakumana ndi zotere kuchokera kwa omwe adaimira okalamba - agogo omwe amafuna kudyetsa mwana wanga kapena zidzukulu zawo maswiti, ndikukhulupirira ndi mtima wonse kuti awapindulitsa.
Shuga (kapena shuga) wamagazi ndimafuta omwe thupi limayendamo. Mwanjira yayikulu kwambiri ya mawu, shuga ndiye moyo.
Koma shuga ndi shuga ndizosiyana. Mwachitsanzo, pali shuga yemwe amapezeka mwachilengedwe m'mazomera omwe timadya. Komanso pali shuga, amene amawonjezera pafupifupi zakudya zonse zopangidwa. Thupi silifunikira chakudya kuchokera ku shuga wowonjezera. Shuga amapangidwa kuchokera ku chakudya chilichonse chomwe chimalowa mkamwa mwathu, osati maswiti chabe. Ndipo shuga wowonjezerayo alibe phindu lililonse kapena phindu kwa anthu.
Mwachitsanzo, bungwe la World Health Organization limalimbikitsa kusawonjezera shuga (kapena shuga waulere, monga momwe amatchulira) konse. WHO amatanthauza shuga waulere: 1) ma monosaccharides ndi ma disaccharides ZOWONJEZEDWA ku chakudya kapena zakumwa ndi wopanga zinthuzi, wophika kapena wogula chakudya mwiniwake, 2) ma saccharides omwe amapezeka mwachibadwa mu uchi, syrups, madzi a zipatso kapena zipatso. Malangizowa sagwira ntchito ku shuga omwe amapezeka mumasamba atsopano ndi zipatso ndi mkaka.
Komabe, anthu amakono amadya shuga wochulukirapo - nthawi zina mosadziwa. Nthawi zina timayiyika pachakudya chathu, koma shuga wambiri wowonjezedwa amachokera kuzakudya zomwe zakonzedwa m'sitolo. Zakumwa zotsekemera ndi chimanga cham'mawa ndi adani athu owopsa.
American Heart Association ikulangiza kuti muchepetse kwambiri shuga wowonjezera kuti muchepetse kufalikira kwa mliri wa kunenepa kwambiri komanso matenda amtima.
Supuni imodzi imakhala ndi magalamu 4 a shuga. Malinga ndi zomwe bungwe limanena, pachakudya cha amayi ambiri, shuga wowonjezerayo sayenera kupitirira 100 kcal patsiku (pafupifupi supuni 6, kapena magalamu 24 a shuga), komanso pazakudya za amuna ambiri, osapitirira 150 kcal patsiku (pafupifupi supuni 9, kapena magalamu 36 a shuga).
Kuchulukana kwa zotsekemera zina kumatisocheretsa, zimapangitsa kuti zikhale zovuta kumvetsetsa kuti shuga yemweyo wabisika pansi pa dzina lawo. M'dziko labwino, chizindikirocho chingatiuze kuchuluka kwa magalamu a shuga chakudya chilichonse.
Zakumwa zokoma
Zakumwa zotsitsimutsa ndizomwe zimapatsa mphamvu zopatsa thanzi zomwe zimathandizira kunenepa komanso kusakhala ndi thanzi labwino. Kafukufuku wasonyeza kuti chakudya "chamadzimadzi", monga chomwe chimapezeka mu timadziti tomwe timagula m'sitolo, koloko, ndi mkaka wotsekemera, sichimatipatsa chakudya chokwanira. Zotsatira zake, timamvabe njala, ngakhale zili ndi zakumwa zambiri zakumwa. Amakhala ndiudindo pakukula kwa mtundu wachiwiri wa matenda ashuga, matenda amtima ndi matenda ena okhalitsa.
Soda wamba imakhala ndi ma kilocalories pafupifupi 150, ndipo pafupifupi ma calories onse amachokera ku shuga - nthawi zambiri madzi a chimanga a fructose. Izi ndizofanana ndi masupuni 10 a shuga.
Mukamamwa chakumwa chimodzi chakumwa tsiku lililonse ndipo nthawi yomweyo musachepetse kuchuluka kwa kalori kuchokera kuzinthu zina, mudzapeza pafupifupi 4-7 kilogalamu pachaka.
Mbewu ndi zakudya zina
Kusankha zakudya zopanda chakudya chilichonse cham'mawa (monga apulo, mbale ya oatmeal, kapena zakudya zina zomwe zili ndi mndandanda wazifupi kwambiri) zingadziteteze ku shuga wowonjezera. Tsoka ilo, zakudya zambiri zam'mawa zam'mawa, monga chimanga cham'mawa, mipiringidzo yambewu, oatmeal wonunkhira, ndi zinthu zophika, zimatha kukhala ndi shuga wambiri wowonjezera.
Momwe mungazindikire shuga wowonjezera palemba
Kuwerengera shuga wowonjezerayo m'ndandanda wazowonjezera kungakhale kofufuza pang'ono. Amabisala ndi mayina ambiri (nambala yawo imaposa 70). Koma ngakhale mutakhala ndi mayina onsewa, thupi lanu limagwiritsa ntchito shuga wowonjezera chimodzimodzi: silimasiyanitsa shuga wofiirira, uchi, dextrose, kapena madzi a mpunga. Opanga zakudya atha kugwiritsa ntchito zotsekemera zomwe sizimagwirizana kwenikweni ndi shuga (mawu oti "shuga" kwenikweni amangogwiritsa ntchito shuga kapena sucrose), koma awa ndi mitundu yonse ya shuga wowonjezeredwa.
Pansipa pali mayina ena omwe amawonjezera zikopa za shuga pamalemba:
- timadzi tokoma,
- msuzi wa nzimbe,
- madzi a chimera,
- Shuga wofiirira,
- fructose,
- mapulo manyuchi,
- makhiristo a bango,
- msuzi wazipatso amayang'ana,
- manyazi,
- nzimbe,
- shuga,
- shuga wosasankhidwa,
- chotsekemera cha chimanga,
- madzi a chimanga a fructose,
- sucrose,
- madzi a chimanga,
- wokondedwa,
- madzi,
- crystalline fructose,
- sinthani shuga,
- dextrose,
- maltose.