Kumbukirani zomwe agogo anu adakuwuzani ali mwana, panthawi yomwe mudakhala nthawi yayitali homuweki. Agogo osamalawo adapereka chakudya chokoma kuti ubongo ugwire ntchito. Ubwenzi "shuga - ubongo umagwira ntchito" wakula kwambiri m'maganizo mwa anthu kotero kuti pamapeto pamsonkhano wovuta mwadzidzidzi mwazindikira kuti mwadya mapiritsi onse omwe anali m'mbale ya maswiti moyang'anizana nanu.
Kodi shuga ingayambitse chizolowezi, kodi ndi chowopsa, kodi shuga yatsimikiziridwa kuti ndi yowopsa m'thupi la munthu?
Mpaka mphindi yomaliza muteteze custard eclair kuti akhale ndi ufulu wolembetsa m'moyo wanu pafupipafupi ndikukutsimikizirani kuti zitha kukupangitsani kukhala osangalala ndikukupangitsani kuti mugwire ntchito… Komabe, mashelufu am'misika yayikulu ali ndi mitsuko pomwe ili zolembedwa zakuda ndi zoyera "wopanda shuga", "Shuga wochepa", "fructose / msuzi wamphesa", ndi zina. Kodi munganene kuti iyi ndi njira yotsatsa yochenjera komanso njira ina yopezera ndalama zambiri?
Kuvulala kwa shuga kwatsimikiziridwa kale ndi asayansi. Kuti mukhulupirire izi, ndikwanira kudziwa kuti mtengo wamankhwala ndi chithandizo kwa odwala omwe akudwala matenda omwe amayamba chifukwa chodya kwambiri shuga akuti pamlingo wazakuthambo - madola 470 biliyoni!
Shuga ndi chiyani
Ngati tilingalira za shuga malinga ndi sayansi, ndiye kuti ndi mankhwala otsekemera - sucrose, omwe amatha kusungunuka m'madzi. Sucrose amadyedwa mu mawonekedwe oyera komanso ngati chophatikizira.
Shuga ndimakhabohydrate osavuta omwe ali ndi mphamvu yamphamvu (380-400 kcal pa 100g).
Shuga (mosiyanasiyana) ali paliponse - mumatcheri, mumadzi amphesa kuchokera m'thumba, ketchup komanso adyo!
Shuga amachitika:
- zachilengedwe, zachilengedwe (imapezeka m'masamba ndi zipatso);
- anawonjezera (imaphatikizidwa pachakudya mukaphika);
- zobisika (mwina sitingaganizire za kupezeka kwake mu chinthu chogulidwa m'sitolo - awa ndi masukisi ogulidwa, timadziti tomwe timapakidwa).
Zosiyanasiyana shuga
Ngati tizingolankhula za mawonekedwe ake odziwika bwino, ndiye kuti pali magawo atatu a shuga m'mashelefu amasitolo: granulated, madzi, bulauni.
Shuga wambiri
Gwero la mtundu uwu wa shuga ndi nzimbe kapena shuga. Kutengera kukula kwa makhiristo ndi malo ogwiritsira ntchito, itha kukhala yamitundu ingapo.
- Shuga wosakanizidwa kapena shuga wamba ("umakhala" m'mabanja onse komanso munjira iliyonse).
- Shuga wonyezimira (kukula kwa makhiristo ake ndikokulirapo kuposa shuga wambiri). Akatswiri amamulemekeza chifukwa cha kuthekera kwake, atakumana ndi kutentha kwambiri, kuti asagwere mu fructose ndi glucose.
- Bakery shuga (makhiristo ake pafupifupi ali ofanana kwambiri). Amagwiritsidwa ntchito pamakampani ophikira makeke.
- Zipatso shuga (poyerekeza ndi shuga wamba wamba, zimakhala ndi mawonekedwe abwino kwambiri). Zipatso za shuga nthawi zambiri zimagwiritsidwa ntchito popanga zakumwa, maswiti omwe amawoneka mopepuka komanso opumira (pudding, panna cotta, jelly)
- Ufa shuga (wamba granulated shuga, yekha grated kapena bwino anasefa). Nthawi zambiri, shuga wothira fumbi amagwiritsidwa ntchito kukongoletsa zinthu zomaliza za confectionery.
- Shuga ya Ultrafine (makhiristo ake ndi ochepa kwambiri). Amagwiritsidwa ntchito kupatsa kukoma kokoma ku zakumwa zoziziritsa kukhosi pamene zimasungunuka m'madzimadzi kutentha kulikonse.
- Shuga woyengeka (iyi ndi shuga wofananira wamba, amangowonjezeranso ndikuumirizidwa mu zidutswa za mawonekedwe ndi kukula kwake). Chifukwa cha ntchito yolemetsa yopanga, shuga woyengedwa ndiokwera mtengo kuposa shuga wamba wamba. Amagwiritsidwa ntchito kutsekemera zakumwa zotentha.
Shuga wofiirira
Gwero la mtundu uwu wa shuga ndi nzimbe. Oimira gululi amasiyana mitundu ina (molasses, yomwe ndi gawo la shuga wofiirira, imayambitsa kukhathamiritsa kwamitundu: pang'ono molasses - mtundu wowala, kwambiri - wakuda).
- Demerara (makhiristo ake ndi akulu komanso olimba, mtundu wa buckwheat wagolide). Shuga yamtunduwu imanunkhiza ngati ma molasses, chifukwa chake imagwiritsidwa ntchito kuthira kukoma kwa khofi. Pali mtundu wopepuka wa Demerara: kununkhira kwake kumakhala kochenjera (kumagwiritsidwa ntchito mozungulira tiyi kapena ndiwo zochuluka mchere).
- Shuga wofewa (wonyezimira kapena wakuda mtundu). Makhiristo ang'onoang'ono komanso kusowa kwa fungo amalola kuti shuga azigwiritsidwa ntchito kuphika ndikupanga ma pie a zipatso.
- Muscovado (makhiristo ake ndi ochepa, pali kuwala ndi mdima wamdima). Chosiyana ndi mtundu wa shuga wofiirira ndi kukoma kwa vanila-caramel. Muscovado wonyezimira amagwiritsidwa ntchito popanga maswiti osalala bwino, ndi mdima - pophika mitundu yolimba kwambiri, komanso msuzi.
- Black Barbados, kapena "zofewa zofewa" (molasses ndimaswiti ofiira amdima kapena akuda; mumakhala zinthu zingapo) Ili ndi fungo labwino kwambiri komanso yosasinthasintha bwino. Nthawi zambiri, ma gourmets amawagwiritsa ntchito m'madzi ozizira amadzimadzi, zinthu zouma zakuda, kapena msuzi.
shuga wamadzi
- Zamadzimadzi sucrose (madzi osasinthasintha a shuga).
- Amber madzi sucrose (atha kukhala woyenera m'malo mwa mitundu ina ya shuga wofiirira).
- Sinthani shuga (shuga ndi fructose mofanana - kapangidwe kake ka shuga). Ndi mbali ya zakumwa zotulutsa kaboni.
Chifukwa chiyani mukufuna china chokoma
Shuga amatchedwa "mankhwala osokoneza bongo obisika m'zaka za zana la XNUMXst." Kodi simukukhulupirira kuti shuga imatha kuyambitsa vuto losokoneza bongo? Ganizirani za chifukwa, kumapeto kwa chakudya chamadzulo, mukamamwa tiyi, dzanja limafikira chotengera cha meringue? Anthu ambiri amavomereza kuti amaganiza kuti kudya kosakwanira ngati mchere sukhala gawo lomaliza… Bwanji, pamene, munthawi yamavuto kapena nkhanza, simumamva chifuwa cha nkhuku ndi broccoli, koma kozinak mu caramel?
Sichizoloŵezi chochepa chabe. Chizolowezi ndiye nsonga ya madzi oundana. Chosangalatsa ndichobisika mkati.
Maswiti, monga mkaka wokoma, amatulutsa shuga wambiri mwachangu. Pofuna kuchepetsa kulumpha kumeneku ndikuyika chilichonse m'malo mwake, kapamba amayamba kupanga insulin ndi liwiro la mphezi (hormone yamapuloteni iyi imanyamula shuga kupita kumaselo omwe adzagwiritse ntchito kupanga mphamvu).
Koma kudumpha kwa insulini sindiko kokha chenjezo. Shuga amakwiya msanga muubongo. Inde, mwamva bwino, shuga, monga lever, amatembenukira kumalo omwe amakhala ndi vuto losokoneza bongo. Asayansi ochokera ku Yunivesite ya Harvard posachedwa adazindikira izi pakufufuza.
Ndiye kuti, kumwerekera ndi shuga ndimatenda osadya chilichonse. Zilibe kanthu kochita ndi chizolowezi. Ichi ndi vuto lachilengedwe, lotsogozedwa ndi mahomoni ndi ma neurotransmitters (awa ndi mankhwala omwe ali ndi chilengedwe omwe amachititsa kusamutsidwa kwachidziwitso kuchokera ku neuron kupita kwina). Ndiye chifukwa chake kuli kovuta, ndipo nthawi zina kumakhala kovuta kwambiri, kusiya maswiti kuposa ndudu.
Kugwiritsa ntchito shuga
Ngati shuga yatsimikizika kuti ndiyovulaza, mutha kufunsa, makamaka, kuti mupereke maswiti amtundu uliwonse. Tsoka ilo, izi zidzakhala zovuta kuchita. Chifukwa chiyani? Chifukwa simungathe kulingalira za kuchuluka kwa shuga womwe mumadya.
Malinga ndi malingaliro a American Heart Association, amayi sayenera kudya supuni ya tiyi ya shuga ya 6 patsiku, ndipo amuna sayenera kudya zopitirira 9. Ziwerengerozi zimawoneka ngati zodabwitsa kwa inu, chifukwa mumamwa khofi popanda shuga, ndipo mumadya " zachilengedwe” marshmallow. Koma shuga amapezeka pafupifupi muzinthu zonse zogulitsidwa m'masitolo akuluakulu. Simukuzindikira, koma pafupifupi mumadya masupuni 17 a shuga patsiku! Koma mu zakudya za amayi anu zaka makumi atatu zapitazo, munali theka la shuga.
Kuvulaza shuga: Zinthu 10 zomwe zimakhudza thupi
Shuga ndichinthu chachikulu pakukula kwa kunenepa kwambiri komanso matenda ashuga. Kuphatikiza pa matenda owopsawa, shuga ndi wowopsa chifukwa amatenga mphamvu zambiri. Thupi limasonyeza kuti kuledzera kwachitika ndipo limayamba kutulutsa poizoniyu kudzera m'matenda thukuta.
Zakumwa zotsekemera ndizovulaza kwambiri, chifukwa zimanyamula shuga kudzera mthupi mwachangu kwambiri. Choopsa chachikulu chimakhala chifukwa chakuti shuga imayambitsa kusintha kwa ubongo. Imatsegula malo omwe ali ndi vuto losokoneza bongo. Kuphatikiza apo, shuga amachepetsa kumverera kokhala wokhutira, ndipo shuga woyengedwa ndi owopsa chifukwa amasowetsa madzi khungu.
Mndandanda womwe umatchedwa "kuwonongeka kwa shuga mthupi" ulibe malire. Tionetsa za 10 padziko lonse lapansi, kuwonjezera chiopsezo cha kunenepa kwambiri komanso matenda ashuga.
- Shuga amakhudza mtima molakwika
Chaka chapitacho, gulu la asayansi lotsogozedwa ndi pulofesa ku Yunivesite ya California (San Francisco) Stanton Glantz adasindikiza zomwe apeza pa kafukufuku wawo malinga ndi nkhani yomwe idasindikizidwa theka la zaka zapitazo mu nyuzipepala yaku Britain New England Journal of Medicine.
Mu 1967, opanga shuga (anali gawo la Sugar Research Foundation) adanenanso kuti asayansi aku Harvard University, omwe akuphunzira ubale womwe umakhalapo pakati pa kudya mafuta, shuga ndi kukula kwa matenda amtima, amayang'ana kwambiri kugwira ntchito kwamafuta, osaganizira shuga, kugwiritsidwa ntchito mopitilira muyeso, limodzi ndi mafuta, kumatha kuyambitsa matenda amtima. Akatswiri anali chete kuti zakudya zonenepetsa zomwe amalimbikitsa zinali ndi shuga wambiri (zomwe zimabweretsa mapaundi owonjezera chifukwa chake amakhala ndi mavuto amtima).
Asayansi amakono ndi WHO akupereka malangizo nthawi zonse ofuna kuchepetsa shuga wowonjezerapo pachakudya, ndikumati ndi chimodzi mwazakudya zazikulu zomwe zimawononga mtima.
- Shuga imakhudza vuto la minofu ndi mafupa
Shuga imatha kusokoneza kuchuluka kwa calcium ndi phosphorous m'magazi: imakulitsa calcium ndipo nthawi yomweyo imachepetsa phosphorous. Chowonadi ndi chakuti phosphorous ndi yomwe imayambitsa kuyamwa kwa calcium, ndipo pakakhala phosphorous pang'ono, thupi sililandira calcium mu kuchuluka kofunikira. Zotsatira zake, kufooka kwa mafupa (matenda omwe mafupa amakhala osalimba ndipo amatha kuvulala kosiyanasiyana).
Kuphatikiza apo, kafukufuku wa asayansi aku America (ofalitsidwa mu The American Journal of Clinical Nutrition) asonyeza kuti shuga wambiri muzakudya zopangidwaku kumawonjezera mawonekedwe osasangalatsa a nyamakazi.
- Shuga imakhudza impso
Kusungunuka kwa magazi ndi imodzi mwazinthu zofunika kwambiri za impso. Pamagawo abwinobwino a shuga m'magazi, amagwira ntchito yawo bwino, koma pakangokhala shuga wambiri, impso zimakhala zovuta - zimayamba kuchita bwino, zomwe pamapeto pake zimabweretsa kuchepa kwa ntchito yawo. Asayansi akuti ndichifukwa chake anthu amakumana ndi matenda a impso.
Akatswiri aku America ndi ku Japan apeza kuti kumwa soda nthawi zonse kumawonjezera kuchuluka kwa mapuloteni mumkodzo. Ndipo izi zitha kubweretsa zovuta zoyipa kwambiri.
- Shuga amakhudza chiwindi
Shuga ndi mafuta akuti ndi owopsa pachiwindi kuposa mowa. Malinga ndi kafukufuku, anthu ambiri amadwala matenda a chiwindi osakhala mowa koma kuposa kumwa mowa. Mafuta azinyama palimodzi ndi shuga wosavuta kugaya amathandizira thupi la munthu ngati mowa - pang'onopang'ono amatsogolera ku chiwindi cha chiwindi, ndipo nthawi zina khansa.
- Shuga amakhudza masomphenya molakwika
Ngati masana mukuwona kuti mtundu wa masomphenya ukusintha (umakhala bwino kapena woipa), muyenera kuwona dokotala. Chizindikiro ichi chitha kuwonetsa kutsika kwama shuga m'magazi pafupipafupi.
Mwachitsanzo, ndikakhala ndi shuga wokwera kwambiri, munthu amatha kuwona masomphenya. Izi ndichifukwa cha kutupa kwa mandala. Koma nthawi zina kusawona bwino kumatha kuwonetsa zovuta zazikulu, monga kukula kwa khungu, glaucoma, ndi retinopathy.
- Shuga imakhudza vuto la mano ndi mkamwa
Kumbukirani malangizo akulu a madokotala a mano? Sambani mano kawiri patsiku, tsukani mkamwa mukatha kudya, makamaka ngati mwalawa kanthu kena kokoma. Chowonadi ndi chakuti kuti chimbudzi ndi kuphatikizira shuga, mavitamini B ndi calcium amafunika. Shuga amagwiritsa ntchito minofu yathu ya mano ngati gwero la "zosakaniza" izi. Pang'onopang'ono koma motsimikizika, enamel wa mano amayamba kuwonda, ndipo amakhala osatetezedwa kuzizira komanso kutentha. Komanso shuga ndi malo okondedwa kwambiri a tizilombo ting'onoting'ono, kumene amachulukana mofulumira kwambiri. Osadabwa ngati dotolo wamano angakuuzeni posachedwa, wokonda maswiti, matenda - operewera.
- Shuga amakhudza khungu
Mwina aliyense amadziwa za kuwonongeka kwa shuga pakhungu. Mwinamwake mwazindikira kuti pambuyo pa phwando lachikondwerero ndi zakudya zamadzimadzi ndi shuga (kuchokera ku mandimu mpaka keke ya uchi ya mchere), kutupa kumawonekera pakhungu. Komanso, ziphuphu zimatha kuoneka osati pamaso pokha, komanso mthupi lonse (pachifuwa, kumbuyo). Ndipo zonse zikhala bwino ngati vuto litha ndi ziphuphu. Kutupa, komwe kumabweretsa ziphuphu, kumawononga khungu kuchokera mkati - kumawononga elastin ndi collagen pakhungu. Ndipo mapuloteniwa, omwe amapezeka m'matumba a khungu, ndi omwe amachititsa kuti thupi likhale lolimba, lolira komanso lolira.
- Shuga amakhudza thanzi logonana
Zaka, kuwonjezeka kwa nkhawa, kuwonongeka kwa chakudya kumakhudza erection. Ndipo ngati mu zakudya zamunthu zakudya zomwe zili ndi shuga wambiri ndi fructose zimakhala zofunikira, chiopsezo chokumana ndi vuto la erectile chimakula kwambiri.
Ngakhale zaka 12 zapitazo, ofufuza aku America adatsimikizira kuti shuga wochulukirapo ndi fructose zitha kusokoneza ntchito ya jini yomwe imayang'anira kuchuluka kwa estrogen ndi testosterone mthupi. Kuyanjana kwawo molingana ndikowatsimikizira thanzi la amuna.
- Shuga amakhudza mphamvu yamagetsi yamunthu
Mwinamwake mwawona kuti mutatha kudya chakudya chokoma, chomwe chimakhala chotsekemera, mumamva kuti mwatopa kwenikweni. Ngakhale, zikuwoneka, shuga ndi gwero la mphamvu. Chowonadi ndi chakuti popanda kuchuluka kwa mahomoni thiamine (shuga amatsitsa), thupi silingamalize kumaliza kugaya chakudya. Kuphatikiza apo, maswiti okoma omwe amadya panthawi yomwe kuchuluka kwa shuga mthupi kumatsika, kumawonjezera kwambiri kuchuluka kwa insulini m'magazi (izi zimachitika pambuyo poti shuga wayamba m'thupi). Chifukwa cha kudumpha mwadzidzidzi, kuukira kwa hypolycemia kumatha kuchitika. Zizindikiro zake zimadziwika - nseru, chizungulire, atamia pazonse zomwe zimachitika.
- Shuga imasokoneza chitetezo chamthupi
Zinthu zomaliza pamndandanda wathu ndizolemba, koma osati mtengo. Kumbukirani kuti mukamadya shuga wochulukirapo, kutupa kumachitika m'thupi lanu. Ndipo njira iliyonse yotupa ndikuukira chitetezo chamthupi. Zinthu zimakhala zovuta kwambiri ngati munthu atapezeka ndi matenda a shuga. Pankhaniyi, shuga samayamwa thupi ndipo amadzipezera. "Chuma" choterechi sichikuwonjezera phindu - chimafooketsa mphamvu yamthupi.
Momwe mungasinthire shuga
Shuga, maubwino ndi zovulaza zomwe tsopano aphunzira mokwanira ndi asayansi, sapatula anthu ambiri pazakudya zawo. Koma, monga zikukhalira, osati kwathunthu - anthu akuyang'ana m'malo mwake ndikupeza m'malo mwa shuga ...
Inde, kuwonongeka kwa cholowa m'malo mwa shuga, zikuwoneka, sizowonekeratu, komabe pali malo oti mukhale. Thupi limachitapo kanthu potulutsa insulin, yomwe imavulaza kwambiri. Amachita izi chifukwa amakumbukira zomwe zimachitika mukawoneka kuti mwadya kanthu kena kokoma, koma m'mimba simunalandire.
Kuipa kwa nzimbe ndikuti mphamvu yake yamagetsi ndiyokwera kwambiri kuposa shuga yoyera yoyera, yomwe imadzala ndi mapaundi owonjezera. Zakudya zam'madzi zomwe zili mmenemo ndizofanana, chifukwa chake kulibenso tanthauzo lililonse m'malo mwa shuga wina woyengedwa ndi wina.
Kodi muyenera kuchita chiyani ngati sizingatheke kusiya shuga? Pali njira yopulumukira, komanso yachifundo kwambiri. Ndikuti mupange kuchuluka kwanu kwakudya shuga.
Mukudziwa kale kuti pafupifupi, chakudya cha munthu chimakhala ndi masupuni 17 a shuga tsiku lililonse. Izi zimachitika osati kudzera mu zakumwa zotsekemera monga tiyi ndi khofi, apo ayi zimatha kuyendetsedwa mwanjira ina.
Shuga wambiri umalowa m'thupi kudzera muzakudya zosiyanasiyana, monga ma muffin, maswiti, yogati, msuzi wapompopompo, ndi zakudya zina zopanda thanzi. Sizingakhale zosavuta kuti muchepetse kumwa shuga mwanjira iyi, koma zikhala zofunikira ngati mumasamala za thanzi lanu. Kuti muchite izi, muyenera kusiya kwathunthu maswiti masiku khumi. Pulogalamu yopindulitsa iyi ya thupi idzakuthandizani kuti mukhale bwino, kubweretsanso kulemera kwachizolowezi, ndipo koposa zonse, kuthandizira kuthana ndi vuto lokonda shuga. Ndipo mtsogolomo, zidzakhala zosavuta kuti musiye zosakaniza zosafunikira, kuwongolera zokhumba zanu.
Momwe mungadzitetezere ku mavuto obwera chifukwa cha shuga
Izi ndizovuta kuchita, koma ndizotheka. Mukamatsatira malangizowa, posakhalitsa mudzawona kuti simusilira shuga.
- Dulani shuga wowonjezerayo (ngati mudamwa tiyi kale ndi ma cubes atatu a shuga woyengedwa, pang'onopang'ono muchepetse izi mpaka pomwe zakumwa zomwe mumakonda zimawoneka zosangalatsa popanda kukoma kwina)
- Osatenthetsa chakudya mukamaphika (phala la mkaka), ndipo ngati kuli kotheka, onjezerani shuga pachakudya chomaliza. Mwanjira imeneyi mumagwiritsa ntchito shuga wochepa kwambiri.
- Konzani msuzi nokha (iyi ndi njira yokhayo yomwe mungatsimikizire kuti kuvala kwa Kaisara kulibe theka la galasi la shuga).
- Pewani zakumwa zotsekemera zotsekemera ndi madzi kuchokera phukusi (kumbukirani, shuga mu zakumwa zimawononga thupi lanu mwachangu kuposa zakudya zolimba).
- Chitani zotulutsa shuga nthawi ndi nthawi. Ndi chithandizo chawo, simuchepetsa shuga mthupi lanu, komanso mumachepetsa kwambiri kulakalaka, komwe mtsogolomu kumakuthandizani kuti muchepetse kumwa maswiti ndi maswiti.
- Sinthanitsani maswiti ndi zipatso ndi ndiwo zochuluka mchere wathanzi. Koma kumbukirani kuti zipatso zimakhala ndi shuga wambiri wachilengedwe. Osadya zipatso zopitilira kawiri kapena zitatu (80 g) patsiku. Monga mchere, mutha kudya zipatso zouma ndi zipatso (mwachitsanzo, maapulo, cranberries - opanda shuga).
- Onetsetsani kuti mulibe chromium mthupi. Chromium imachotsa shuga wambiri. Chromium ndi nsomba zam'nyanja zambiri, nsomba, mtedza, bowa. Ngati mukufuna kudya chromium mwa njira ya zakudya zowonjezera, funsani dokotala wanu.
Kanema wonena za kuopsa kwa shuga mthupi la munthu
https://www.youtube.com/watch?v=GZe-ZJ0PyFE