Shuga wokhutira ndi zipatso ndi ndiwo zamasamba

Mfundo yakuti shuga ndi woipa imadziwika kwa munthu aliyense yemwe, ngakhale pang'ono, amatsatira zakudya zake ndipo, makamaka, amakhala ndi moyo wathanzi. Ndipo atolankhani amatiuza nkhani zonena za kuopsa kwa shuga pa thanzi komanso malangizo amomwe tingapewere maswiti aliwonse.

Pambuyo pa zaka zingapo ndikuphunzira za zakudya komanso momwe zimakhudzira thanzi komanso nthawi ya moyo, inenso ndinazindikira kuti shuga ndi m'modzi mwa adani akuluakulu a chakudya cha anthu amakono. Komabe, ambiri aife sitimadziwa nthawi zonse kuti ndi shuga wanji, kuchuluka kwake, pansi pa dzina liti komanso zomwe zili zowopsa ku thanzi.

Mwachitsanzo, uchi ambiri wokondedwa si kanthu koma tandem ya shuga ndi fructose (pali osachepera 65% ya izo mu zokoma). Kapu ya soda yodziwika bwino yamalonda imakhala ndi supuni 10 za shuga. Ndipo kuchuluka kwa shuga mu 100 g mavwende zamkati ndi 5-10 g. Kodi mwadabwa? Mukudabwa ngati mu zipatso muli shuga? Zoonadi! Koma sikuti shuga onse amapangidwa mofanana.

Owerenga anga ambiri amafunsa ngati zipatso ndi zovulaza (pambuyo pake, ambiri a iwo ali olemera kwambiri mu shuga), komwe kuli shuga wambiri, komanso komwe kuli kochepa, ndi zipatso zochuluka bwanji zomwe zingadye tsiku lililonse popanda kuvulaza thanzi ndi kukula kwa chiuno. . Chifukwa chake, ndidaganiza zofalitsa nkhaniyi, yomwe, ndikhulupilira kuti ithandiza kuizindikira.

Kodi shuga mu zipatso ndi ndiwo zamasamba ndi chiyani?

Pali mfundo imodzi yomwe atolankhani ndi akatswiri azaumoyo samafotokozera nthawi zambiri: shuga wopezeka muzakudya zonse ndi wathanzi komanso wofunikira kwa ife. Kukonda maswiti, komwe kumachokera mwa munthu mwachibadwa, kudapangidwa kuti kukhale ndi thanzi.

Mukhoza ndipo muyenera kuthetsa zilakolako zanu zachilengedwe za maswiti ndi zipatso zatsopano ndi zipatso mu mawonekedwe awo achilengedwe. Ndikutanthauza zomera zonse, osati madzi (ngakhale ofinyidwa kumene), puree kapena chirichonse. Zipatso zonse zimakhala ndi fructose zokha, komanso fiber, mavitamini, mchere ndi zinthu zina zofunika zamagulu zomwe zimakhala zothandiza komanso zofunika kwa thupi.

Kumbukirani kuti fructose ndi monosaccharide. Mawu akuti "fructose" mwiniwake adawonekera pakati pa zaka za m'ma 390 - katswiri wa zamankhwala Miller anayamba kuligwiritsa ntchito ponena za shuga mu zipatso. Fructose imapezeka mwachilengedwe komanso mwachilengedwe mu zipatso, masamba, zipatso, mizu. Kudya zinthu izi ndi fructose mu kapangidwe kake, munthu amakhala ndi mphamvu. Komabe, ziyenera kukumbukiridwa kuti ngakhale fructose ndi shuga zili ndi zopatsa mphamvu zofanana (pafupifupi 100 kcal pa XNUMX g), fructose ndiyosakhutitsa. Ndiko kuti, muyenera kudya zinthu zambiri ndi izo mu kapangidwe kuti mumve kukhutitsidwa-kukhutitsidwa. Ndipo zonse zikanakhala bwino, koma thupi lathu likhoza kusunga mphamvu "zosungidwa" (monga mawonekedwe a mafuta), ndipo limatha kusamutsa fructose ku chiwindi. Koma "mphatso" iyi ya chiwalo ndi yovulaza kwambiri - monga mowa, ofufuza a ku Spain akutsimikizira.

Ichi ndichifukwa chake chidziwitso chokhudza shuga mu zipatso ndi chofunikira kwa onse omwe amasamala za kukongola kwawo komanso thanzi lawo.

Ubwino ndi kuipa kwa shuga mu zipatso, zipatso ndi ndiwo zamasamba

Pambuyo pazidziwitso izi, musathamangire kusiya magwero achilengedwe a fructose m'thupi lanu. Sikuti zonse ndizosavuta. Mwachitsanzo, wopanga pulogalamu ya Back2Fitness Sam Yasin adanena kuti sakuwona kuti ndizomveka kuti anthu omwe akuonda asiye zipatso, ndiwo zamasamba ndi zipatso. Malinga ndi mphunzitsi wodziwika bwino wolimbitsa thupi, mbale ya zipatso imakhala yopindulitsa kwambiri kuposa kuvulaza kwa shuga komwe kumaphatikizidwa muzolemba zawo.

Kufotokozera kwa izi ndi kosavuta: kuwonjezera pa shuga, masamba, zipatso, zipatso, mizu imakhala ndi mavitamini ambiri, mchere ndi zinthu zina zothandiza. Ndipo zina mwa zitsanzo zimatha kudzitamandira chifukwa cha kupezeka kwa phenols muzolemba (ma antioxidants awa amatha kuchepetsa kwambiri chiopsezo cha khansa ndi matenda amtima).

Tengani nthochi. Inde, nthochi ndi chipatso chopatsa mphamvu kwambiri (91 kcal pa 100 g), yomwe ili m'gulu la zipatso zomwe zimakhala ndi shuga wambiri (12 g shuga pa 100 g yazinthu). Koma imakhala ndi magnesium ndi potaziyamu wambiri. Ndipo potaziyamu, monga mukudziwa, imatha kuchepetsa chiopsezo cha sitiroko ndi 21% (pomwe mukudya pafupifupi nthochi zitatu). Nthochi ili ndi tryptophan, amino acid yomwe timadzi ta chimwemwe, chisangalalo ndi kukhutira, serotonin, timapangidwa. Kuphatikiza apo, nthochi imakhala ndi fiber yambiri, chifukwa chake imathandizira kuyeretsa matumbo.

Tili ndi mkangano wina wolemetsa "chifukwa" kudya masamba, zipatso, zipatso - izi "zachilengedwe" zomwe zimakhala ndi madzi ndi fiber, ndipo kuchuluka kwa shuga kumakhala kochepa kwambiri kusiyana ndi mankhwala aliwonse oyeretsedwa.

Shuga mu "zotengera zachilengedwe" ndi shuga woyengedwa: pali kusiyana kotani

Pofuna kuti mankhwala awo akhale okhutiritsa, opanga zakudya akugwiritsa ntchito chilakolako chathu cha shuga mwachibadwa kotero kuti wayamba kutipweteka kwambiri. Chowonadi ndi chakuti panthawi yoyenga / kuyeretsa, shuga ikachotsedwa "pazoyika zake zachilengedwe", imataya madzi, ulusi komanso pafupifupi zakudya zonse ndi zinthu zina. Zonse zomwe zatsalira mu "chida choyambirira" ndi shuga komanso shuga.

Opanga zakudya amawonjezera shuga wokhazikika komanso wokoma ku pafupifupi zakudya zonse - mkate, kirimu wowawasa, sauces, timadziti. Zotsatira zake, chakudya chothiridwa shuga wowonjezera nthawi zambiri chimakhala ndi mafuta osapatsa thanzi, mchere, zoteteza, ndi mitundu. Zonsezi zimapangitsa kuti zikhale zopanda thanzi pazifukwa zosiyanasiyana, osati shuga wowonjezera.

Pofuna kuti mankhwala awo akhale okhutiritsa, opanga zakudya akugwiritsa ntchito chilakolako chathu cha shuga mwachibadwa kotero kuti wayamba kutipweteka kwambiri. Chowonadi ndi chakuti panthawi yoyenga / kuyeretsa, shuga ikachotsedwa "pazoyika zake zachilengedwe", imataya madzi, ulusi komanso pafupifupi zakudya zonse ndi zinthu zina. Zonse zomwe zatsalira mu "chida choyambirira" ndi shuga komanso shuga.

Opanga zakudya amawonjezera shuga wokhazikika komanso wokoma ku pafupifupi zakudya zonse - mkate, kirimu wowawasa, sauces, timadziti. Zotsatira zake, chakudya chothiridwa shuga wowonjezera nthawi zambiri chimakhala ndi mafuta osapatsa thanzi, mchere, zoteteza, ndi mitundu. Zonsezi zimapangitsa kuti zikhale zopanda thanzi pazifukwa zosiyanasiyana, osati shuga wowonjezera.

Wonjezera shuga

Kuchepa kwa shuga wowonjezera, makamaka ngati chakudyacho ndi chopangira kunyumba, sichiika chiopsezo chachikulu cha thanzi. Mwachitsanzo, American Heart Association imalimbikitsa kuti musapitirire kuchuluka kwa shuga wowonjezera patsiku:

- 6 supuni ya tiyi ya akazi,

- 9 masupuni amuna,

- masupuni atatu a ana.

KOMA!!! Ndikofunika kwambiri kumvetsetsa kuti shuga imalowa m'thupi mwathu osati pokhapokha titawonjezera supuni 2 ku kapu yathu yam'mawa ya khofi. Shuga wowonjezeredwa amapezeka pafupifupi zakudya zonse zopangidwa ndi mafakitale, osati zomwe zimakoma (monga makeke), koma zina mwazo zimaphatikizapo:

• msuzi wa saladi ndi pasitala,
• supu zam'chitini,
• zakudya zopatsa mphamvu komanso zopatsa mphamvu,
• marinade,
• zakumwa zoziziritsa kukhosi,
• nyama zina zophikidwa (soseji, soseji, nyama yankhumba, ham),
• zinthu zamkaka,
• chakudya cham'mawa ndi phala lamphamvu.

Chifukwa chake, ndikofunikira kutengera zinthuzi ngati mukufuna kutsatira zomwe zaperekedwa komanso osapitilira kuchuluka kwa shuga komwe ndafotokoza pamwambapa.

Nachi chithunzi chaching'ono chomwe chikuwonetsa kuchuluka kwa shuga m'zakudya zina:

Shuga mu masamba

Gwirizanani, wodya zamasamba "m'thupi" ndi wosiyana kwambiri ndi lamulo. Komabe, izi sizikutanthauza kuti masamba, omwe amapanga zakudya zazikulu zamasamba, alibe shuga. Fructose imapezeka m'masamba, koma nthawi zambiri imakhala shuga pang'ono kapena sing'anga. Palibe masamba ambiri okhala ndi shuga wambiri (mwachitsanzo, beets yophika, tomato yamatcheri, kaloti, anyezi ndi omwe ali ndi shuga wambiri). Zamasamba zimakhala ndi fiber zambiri, zomwe zimawathandiza kuti azidya pang'onopang'ono. Komanso, ndizovuta kwambiri kudya masamba osaphika ambiri.

Koma ndi masamba opangidwa ndi thermally, zinthu ndi zosiyana. Mukamaphika, kuphika, kuphika, ulusi muzakudya umawonongeka ndipo panthawiyi thupi limataya "wowongolera" wa kuchuluka kwa shuga m'magazi komanso kuyamwa kwamafuta, "accelerator" ya metabolism. Chifukwa cha izi, simuyenera kusiya masamba okonzedwa (kuphatikizanso, chifukwa chosowa kuchuluka kwa ma enzymes, si anthu onse omwe angakwanitse kugula zokhwasula-khwasula zamasamba), ndikofunikira kudziwa index yawo ya glycemic.

Mlozera wa glycemic ndi muyeso wa kuchuluka kwa chakudya chamafuta m'zakudya ndikuwonjezera kuchuluka kwa shuga m'magazi. Zakudya zokhala ndi index yayikulu ya glycemic zimatha kukweza shuga m'magazi mwachangu, pomwe zakudya zokhala ndi index yotsika ya glycemic zimachita pang'onopang'ono komanso "mochepa".

Zipatso Zochepa za Shuga

Simudzapeza zipatso zopanda thanzi komanso zopanda shuga. Koma pali zipatso zokhala ndi shuga wochepa. Iwo omwe, chifukwa cha thanzi, ayenera kuchepetsa kuchuluka kwa shuga omwe amadya, ndipo omwe amalota kuti achepetse thupi komanso nthawi yomweyo safuna kudziletsa okha mchere monga saladi ya zipatso, amakonda kudya nawo.

Cranberries

Mwinamwake aliyense amakumbukira momwe ali mwana, pa kutentha kwakukulu, makolo athu anatigulitsa ndi chakumwa chotentha ndi cranberries. Chakumwa ichi chinali chowawa kwambiri, koma pambuyo pake m'mawa, ngati kuti ndi matsenga, thanzi lidayenda bwino. Ndi za vitamini C ndi tannin. Madzi, zakumwa za zipatso, madzi, cranberry jelly - kupewa mwamphamvu chimfine. Komanso zakumwa izi ambiri zimandilimbikitsa katundu. Ndipo zonsezi ndi kuchuluka kochepa kwa shuga muzolembazo.

Ndimu ndi mandimu

Izi ndi zipatso zomwe zimakhala ndi shuga wotsika kwambiri. Onse "achibale" ali ndi mavitamini C, B, A, omwe ali ndi phosphorous, iron, calcium ndi zina zambiri zothandiza. Ngati mukuganiza kuti mawonekedwe ake akuluakulu ndikukondwera m'mawa, kupereka "zowawa" kwa tiyi, ndiye kuti mukulakwitsa. Laimu ndi mandimu nthawi zambiri amalimbikitsidwa ndi akatswiri kuti aziphatikiza muzakudya zanu kupewa matenda amtima, komanso kuti mukhale ndi thanzi labwino la mano ndi pakamwa (chifukwa cha calcium ndi phosphorous). Pali imodzi yokha "koma": laimu ndi mandimu zili ndi shuga pang'ono, koma zakudya izi zimatha kuwonjezera chilakolako.

Froberries

Strawberries amatha kutchedwa m'modzi mwa osunga "mabulosi" potengera zomwe zili ndi mavitamini, mchere ndi michere. Strawberries ali ndi mavitamini a B ambiri, vitamini C, iron, calcium, ndi sodium. Panthawi imodzimodziyo, imakhala yochepa mu shuga, ndipo ingagwiritsidwe ntchito mwanjira iliyonse ndi mbale iliyonse.

kiwi

Akafunsidwa kuti ndi zakudya ziti zomwe zili ndi shuga wocheperako, akatswiri amatchulapo kiwi. Kupatula kuti chipatsochi chimakhala ndi vitamini C wambiri (ndiko kuti, kiwi ndi cholimbana ndi chimfine), madzi ake ndi antioxidant achilengedwe. Ndipo kiwi ikhoza ndipo iyenera kudyedwa ndi matenda a shuga. Asayansi amati mankhwalawa amatha kusunga "kupindika kwa shuga" pamlingo woyenera.

Rasipiberi

Raspberries, monga sitiroberi, amadzitamandira mndandanda wochititsa chidwi wa mavitamini, mchere ndi michere yomwe imapangidwa: vitamini C, B3, B9, E, PP, potaziyamu, magnesium, calcium, chlorine, anthocyanin zinthu (amalimbitsa ma capillaries). Ichi ndichifukwa chake ma raspberries amangokhala chakudya chokoma komanso chotetezeka kwa chiwerengerocho, komanso mankhwala okwanira, ngati kuli kofunikira.

Zipatso za shuga wambiri

Inde, simuyenera kuchotseratu zipatso zokhala ndi shuga wambiri m'zakudya. Iwo, monga "opikisana" awo okoma ochepa, ndi nkhokwe ya mavitamini. Komabe, index yawo ya glycemic ndi yayikulu. Izi zikutanthauza kuti mutadya zipatso zotere, shuga m’magazi amakwera mofulumira kwambiri. Akatswiri amalangiza odwala matenda a shuga kuti achepetse kupezeka kwa zipatsozi muzakudya (ndipo nthawi zina ngakhale kuzikana kwathunthu), ndipo anthu omwe akufuna kuchepetsa thupi amazidya pang'ono komanso makamaka m'mawa.

Nkhuyu

Nkhuyu ndi chipatso chodabwitsa. Kumbali ina, muli shuga wambiri. Koma kumbali ina, koma zipatso za ego (tikulankhula za nkhuyu zatsopano) zimatha kuchepetsa kuchuluka kwa shuga m'magazi. Ponena za nkhuyu zouma, muli shuga wambiri kuposa zatsopano. Kuphatikiza apo, zipatso zouma zimakhala ndi fiber yambiri.

Mphesa

Pano pali yankho la funsoli - ndi mankhwala ati omwe ali ndi shuga wambiri. Mabulosi awa, pamodzi ndi makangaza, masiku, nthochi, zoumba, ndi amodzi mwa omwe ali ndi mbiri ya kuchuluka kwa shuga muzolembazo. Kuonjezera apo, ena mwa "mphesa" fructose amafufuzidwa ndi mabakiteriya m'matumbo (ndicho chifukwa chake, mutatha kudya mabulosi awa, pangakhale kumverera kwa bloating).

Ndipo kumbali yosangalatsa, mphesa zili ndi mavitamini A, C, E, B6, folates, phosphorous, flavonoids. Zomera izi ndi ma antioxidants amphamvu. Ndicho chifukwa chake mphesa (zonse mu mawonekedwe a "moyo" komanso muzodzoladzola) zimalimbikitsidwa ngati kupewa kukalamba msanga.

wamango

Iwo ati mango awiri patsiku ndi njira yabwino yopewera matenda a khansa. Pali mitundu yopitilira 55 ya mango ku India ndi Sri Lanka, ndipo iliyonse imapeza ntchito pophika ndi mankhwala. Zipatso za mango zili ndi vitamini C, mavitamini B, D, E. Komanso, ali ndi calcium yambiri, chitsulo, phosphorous ndi amino acid. Koma mango alinso ndi shuga wambiri.

zokongola

Inde, mankhwalawa alibe shuga wochuluka kwambiri, koma katswiri adzatchuladi pamene akukamba za zipatso zomwe zimakhala ndi shuga wambiri. Chipatso chovuta ichi sichidziwika kwambiri ku Russia. Zoona zake n’zakuti n’zovuta kwambiri kuzisunga ndi kuzinyamula. Koma ngati muli ndi mwayi wokhala eni ake a "Chinese plum", kumbukirani kuti pamodzi ndi phindu lalikulu (lomwe matenda samathandizidwa ndi madokotala aku China mothandizidwa ndi lychee), lychee imakhala ndi shuga wambiri. .

tcheri

Pamodzi ndi gawo labwino la shuga, yamatcheri ali ndi mavitamini ambiri omwe amathandiza pa nthawi ya mimba ndi lactation - mwachitsanzo, C, mavitamini a gulu B, PP, E, K. Komanso, yamatcheri ali olemera mu coumarins ndi oxycoumarins, chifukwa chake ndi njira yodzitetezera ku mapangidwe a thrombus.

Mndandanda wa shuga mu zipatso ndi ndiwo zamasamba

Kudziwa kuchuluka kwa shuga mu zipatso sikudzakhala kothandiza osati kwa anthu omwe ali ndi matenda a shuga, amayi apakati, kapena okonda moyo wathanzi. Aliyense wa ife amadziwa "chilinganizo" cha mgwirizano: kudya kwa zopatsa mphamvu kuyenera kukhala kofanana ndi ndalama zomwe zimagwiritsidwa ntchito, ndipo aliyense wa ife amafuna, ngati sizikugwirizana ndi zolemba zamakono za kukongola, ndiye kuti akhale wathanzi komanso wokhoza kugwira ntchito.

Chipatso nthawi zambiri chimawonedwa ngati chopatsa thanzi - zitha kuwoneka kuti pakhala mphesa zochulukirapo pakati pa chakudya. Zachidziwikire, palibe choyipa chomwe chidzachitike, zopatsa mphamvu zokha zazakudya zanu zatsiku ndi tsiku zidzawonjezeka. Mphesa yaying'ono ili ndi pafupifupi 50-60 kcal. Ndipo kuti muwotche zopatsa mphamvu zimenezi, muyenera kuyenda pafupifupi 1,5 km pa liwiro lachangu!

American Heart Association imalimbikitsa 26 magalamu a shuga patsiku kwa akazi ndi 10 magalamu ochulukirapo kwa amuna. Kumbukirani izi nthawi ina pamene moyo wanu udzakufunsani saladi ya zipatso.

Mutha kuwona zipatso mu tebulo ili m'munsimu ndi shuga wotsika kwambiri, komanso wapamwamba.