Zamkatimu
Zikuwoneka kuti zingakhale zosavuta kugula m'malo mwa kupanikizana kwachikhalidwe (ndi shuga wowonjezera, kumene) kupanikizana ndi cholembedwa chokongola komanso chonyada "chopanda shuga"? Zikuwoneka kwa ife kuti popeza momwe ziliri sizikhala ndi shuga wofanana, ndiye kuti tili ndi mankhwala omwe alibe vuto kwa thupi komanso thupi lathunthu. Koma, monga zidapezeka, mbiya iyi imakhalanso ndi ntchentche m'mafuta, ndipo amatchedwa cholowa m'malo mwa shuga.
Wotenga shuga, omwe mavuto ake sadziwika kwenikweni, ndi chinthu chotchuka patebulo la iwo omwe amasamala za kuchuluka kwawo. Zikuwoneka kuti zilibe vuto lililonse komanso ndizothandiza. Amakonda zokoma, zolimbikitsa komanso osakhala ndi ma calories ambiri ngati shuga wamba. Komabe, sizinthu zonse zosavuta. Kodi kuwonongeka kwa cholowa m'malo mwa shuga kumaonekera bwanji? Mukamalowetsedwa, masamba a kulawa amapereka chizindikiro. Kutsekemera kukalowa m'thupi, insulin imayamba kupanga mwamphamvu kwambiri. Poterepa, kuchuluka kwa shuga kumatsika, ndipo chakudya cham'mimba sichimaperekedwa.
Shuga ndi chiyani
Ngati tikumbukira njira yoyambira yamankhwala pasukulu, ndiye kuti mankhwala a sucrose amatchedwa shuga. Ili ndi kukoma kokoma ndipo, nthawi yomweyo, imasungunuka bwino m'madzi (kutentha kulikonse). Katunduyu amalola kuti sucrose ikhale yothandiza pafupifupi mbali zonse - imadyedwa ngati chophatikizira, komanso ngati imodzi mwazakudya zomwe zimapezeka.
Mukakumba mozama pang'ono, mutha kukumbukira kuti kutengera mtundu wa mankhwala, shuga amagawika m'magulu angapo: monosaccharides, disaccharides, polysaccharides.
Monosaccharides
Izi ndizofunikira kwambiri pamtundu uliwonse wa shuga. Mbali yawo yapadera ndiyakuti, kulowa m'thupi, zimawonongeka, zomwe sizimawonongeka ndikukhala zosasintha. Ma monosaccharides odziwika bwino ndi glucose ndi fructose (fructose ndi isomer glucose).
Kutulutsa
Monga momwe dzinalo likusonyezera, ndichinthu chomwe chimapangidwa ndikuphatikiza monosaccharides awiri. Mwachitsanzo, sucrose (ili ndi monosaccharides - molekyulu imodzi ya glucose ndi molekyulu imodzi ya fructose), maltose (ma molekyulu awiri a shuga) kapena lactose (molekyulu imodzi ya glucose ndi molekyulu imodzi ya galactose).
polisaharidы
Awa ndi chakudya chambiri chambiri chomwe chimakhala ndi monosaccharides wambiri. Mwachitsanzo, wowuma kapena ulusi.
Shuga ndi mafuta okwanira kwambiri (380-400 kcal pa 100 g), omwe amalowetsedwa mosavuta ndi thupi. Nthawi yomweyo, shuga mumtundu wina (wachilengedwe, wowonjezera, wobisika) umapezeka pafupifupi pachakudya chilichonse chomwe chimamera m'munda kapena chikudikirira m'mapiko pashelufu yagolosale.
Kodi m'malo mwa shuga ndi chiyani?
Funso loti "Kodi cholowa m'malo mwa shuga ndi chiyani" ndi cholowa m'malo mwa shuga ndi loopsa "limayambira mwa munthu nthawi yomweyo. Kawirikawiri, anthu amabwera m'malo mwa shuga kawiri: mwina mumadya ndipo mumakhala ndi kalori yolimba, kapena chifukwa cha zovuta zina, katswiriyu adalimbikitsa kuti muchepetse kudya kwa shuga, kapena kuthetseratu.
Ndiye chotsekemera chimayamba kuwonekera. Simuyenera kukhala ndi chidziwitso chakuya kuti mumvetsetse kuti chotsekemera ndichinthu chomwe chitha kutenga malo a shuga pachakudya. Nthawi yomweyo, sikophweka kubwereka - palibe amene ali ndi chidwi chosinthana ndi awl ndi sopo, koma kumapeto kuti apeze chinthu "changwiro" kwambiri. Katundu wake ayenera kukhala wofanana ndi shuga momwe angathere (kukoma kokoma, kusungunuka kwambiri m'madzi), koma nthawi yomweyo, iyenera kukhala ndi zinthu zingapo zabwino mthupi (mwachitsanzo, amakhulupirira kuti cholowa m'malo mwa shuga chimachita osakhala ndi vuto pa kagayidwe kake ka carbohydrate).
Chogulitsa chofanana nacho chidapezeka ku United States kumapeto kwa zaka za zana la khumi ndi chisanu ndi chinayi. Saccharin, komwe Konstantin Fahlberg adamuwonetsa, ndiwotsekemera kwambiri kuposa shuga (izi zidathandiza kwambiri pa nthawi ya nkhondo yoyamba yapadziko lonse). Ndipo, patadutsa zaka makumi angapo, asayansi adadziwitsa dziko lonse lapansi kuti shuga inali imfa yoyera ndi kukoma kokoma, njira zina za shuga zidatsanuliridwa m'manja mwa ogula.
Kusiyana pakati pa shuga ndi omwe amalowa m'malo mwake
Posankha cholowa m'malo mwa shuga, muyenera kumvetsetsa kuti cholinga chachikulu cha shuga wosagawanika ndikumupatsa munthu kulakalaka kwakumwa pakamwa, koma azimva popanda shuga. Uku ndiye kusiyana kwakukulu pakati pa shuga ndi omwe amalowa m'malo mwake: pomwe amasunga kukoma kwa shuga, m'malo mwake mulibe mamolekyulu a shuga.
Kuphatikiza apo, "otsutsana" a malo olemekezeka mu zakudya za anthu amadziwika ndi kuchuluka kwa kukoma. Poyerekeza ndi shuga wofala kwambiri, olowa m'malo mwake amakhala ndi makomedwe okoma kwambiri (kutengera mtundu wa zotsekemera, ndi makumi khumi, ndipo nthawi zina amatsekemera kangapo kuposa shuga), zomwe zimatha kuchepetsa kuchuluka kwawo mu kapu ya khofi yomwe mumakonda , motero, ma calorie azakudya (mitundu ina yolowa m'malo mwake ili ndi zero calorie).
Mitundu ya zotsekemera
Koma olowa m'malo mwa shuga amasiyana wina ndi mzake osati mphamvu yamagetsi yokha, komanso, makamaka, poyambira (mitundu ina imapangidwa mu labotale, pomwe ina ndi yachilengedwe). Ndipo chifukwa cha izi, zimakhudza thupi lamunthu munjira zosiyanasiyana.
Omwe amatenga shuga wachilengedwe
- sorbitolSorbitol imatha kutchedwa cholembera pakugwiritsa ntchito kwake - imayambitsidwa mwachangu m'makampani azakudya (kutafuna chingamu, nyama zotha kumaliza, zakumwa zozizilitsa kukhosi), komanso m'mafakitale odzola ndi mankhwala. Poyambirira, anthu omwe akudwala matenda a shuga sanakumanepo ndi funso lakuti "cholowa m'malo mwa shuga" - ndithudi, sorbitol! Koma patapita nthawi zidapezeka kuti chithandizocho sichinali chapadziko lonse lapansi monga momwe chinkawonekera poyamba. Choyamba, sorbitol imakhala ndi zopatsa mphamvu zambiri, ndipo kachiwiri, ilibe zotsekemera zamphamvu (ndi pafupifupi 40% yotsekemera kuposa shuga). Kuphatikiza apo, ngati mlingo wapitilira 40-50g, ungayambitse nseru.
Mafuta a sorbitol ndi 3,54 kcal / g.
- XylitolChotsekemera chachilengedwe ichi chimachokera ku zokometsera za chimanga, mapesi a nzimbe, ndi mitengo ya birch. Anthu ambiri akuchita kampeni yolowetsa shuga yamtunduwu chifukwa imakhala ndi index yotsika ya glycemic ndipo zotsatira zake pamashuga amwazi ndizochepa, koma palinso zovuta. Ngati chizolowezi cha tsiku ndi tsiku chapitilira 40-50g, chimatha kuputa m'mimba.
Ma calorie a xylitol ndi 2,43 kcal / g.
- Madzi AgaveMadziwo amakhala ngati uchi, ngakhale ndi ochepa komanso otsekemera kuposa mankhwala oweta njuchi. Madzi agave ali ndi kagayidwe kochepa ka glycemic komanso amatha kutsekemera zakudya (ndipo, zilizonse - chifukwa mankhwalawa amasungunuka bwino m'madzi) - amatsekemera pafupifupi kawiri kuposa shuga. Koma chotsekemera ichi chimalangizidwa kuti musagwiritse ntchito kangapo kamodzi pa sabata, ndipo anthu omwe ali ndi matenda a ndulu ndi chiwindi - amakana kwathunthu.
Ma calorie amadzimadzi a agave ndi -3,1 kcal / g.
- SteviaChokoma chachilengedwe ichi sichimangokhala madzi a chomera omwe amapezeka ku Central ndi South America. Chosiyana ndi chotsekemera ichi ndi zotsekemera kwambiri (kutulutsa kwa stevia ndikokoma kangapo kuposa shuga). Ngakhale adachokera pachiyambi komanso kusowa kwa ma calories, akatswiri samalimbikitsa kupitilira gawo lililonse lovomerezeka la 2 mg pa kg ya kulemera kwa thupi. Kuphatikiza apo, stevioside (gawo lalikulu la stevia) imakhala ndi kununkhira kwapadera, chifukwa mwina sangakonde aliyense. Zakudya zopatsa mphamvu za stevia ndi 1 kcal / g.
Opangira shuga opangira
- SaccharinNdiwoyamba kupanga shuga m'malo mwa shuga. Idapangidwa kale mu 1900 ndikutsata cholinga chachikulu - kupangitsa moyo kukhala wosavuta kwa anthu omwe ali ndi matenda ashuga panthawi yazakudya. Saccharin ndi wokoma kwambiri (kawirikawiri okoma kuposa shuga) - muyenera kuvomereza, ndalama zambiri. Koma, monga momwe zinakhalira, choloŵa mmalo cha shuga ichi sichimalekerera kutentha kwapamwamba bwino - chikatentha kwambiri, chimapatsa mankhwalawo kukoma kwachitsulo ndi kuwawa. Kuphatikiza apo, saccharin imatha kuyambitsa kukhumudwa m'mimba.
Mwambiri, olowa m'malo mwa shuga samalimbikitsa kuyamwitsa. Komabe, monga nthawi yapakati. Mwachitsanzo, asayansi ena amakhulupirira kuti saccharin imatha kuwoloka phalacenta kukhala minyewa ya mwana wosabadwayo. Ndipo m'maiko ambiri padziko lapansi (kuphatikiza USA) fanizoli ya shuga ndiyoletsedwa pamalamulo.
Zakudya za saccharin ndi 0 kcal / g.
- machitidweChosinthira shuga ichi ndichofala, ngati sichofala kwambiri, kuposa saccharin. Nthawi zambiri imatha kupezeka pamalonda "Equal". Ogulitsa mafakitale amakonda aspartame chifukwa cha zinthu zake zokoma (ndimakoma maulendo 200 kuposa shuga) komanso kusapezeka kwa chilichonse pambuyo pake. Ndipo ogula adadandaula za "zero calorie" yake. Komabe, pali imodzi "koma". Aspartame mwamtheradi siyilekerera kukhudzana ndi kutentha kwakukulu. Mukatenthetsa, sikuti imangowonongeka, komanso imatulutsa mankhwala oopsa kwambiri a methanol.
Zomwe zili ndi aspartame ndi 0 kcal / g.
- Sucrase (sucralose)Mankhwalawa a shuga (dzina lamalonda "Spenda") amadziwika kuti ndiotetezeka kwambiri pakati pa omwe amalowa m'malo mwa shuga. A FDA (United States Food and Drug Administration) adachita kafukufuku mobwerezabwereza pazakudya zowonekera pazinyama ndi anthu. Dipatimentiyi idalamula kuti chotsekemera ichi ndi choyenera ku thanzi ndipo chitha kugwiritsidwa ntchito kuphika, komanso kutafuna chingamu, ndi timadziti. Chenjezo lokhalo, WHO silikulimbikitsanso kupitirira muyeso wovomerezeka wa 0,7 g / kg wa kulemera kwa munthu.
Zakudya zopatsa mphamvu za sucrasite ndi 0 kcal / g.
- Acesulfame-KChotsekemera ichi chimapezeka muzakudya zotchedwa Sunette ndi Sweet One. Poyambirira (zaka 15-20 zapitazo) idadziwika ku USA ngati chotsekemera cha mandimu, kenako idayamba kuwonjezeredwa ku chingamu, mkaka ndi mkaka wowawasa, zokometsera zosiyanasiyana. Acesulfame-K ("K" amatanthauza potaziyamu) ndi okoma pafupifupi nthawi 200 kuposa momwe aliyense amapangira shuga wonyezimira. Itha kusiya kukoma kowawa pang'ono muzambiri.
Zowopsa zomwe zingachitike ku Acesulfame-K zimakambidwabe, koma a FDA ndi EMEA (European Medicines Agency) akukana milandu yokhudza khansa yotsekemera (malinga ndi momwe amagwiritsidwira ntchito - 15 mg / kg ya kulemera kwa anthu patsiku). Komabe, akatswiri ambiri amakhulupirira kuti chifukwa cha mafuta a ethyl mowa ndi aspartic acid, potaziyamu ya Acesulfame imatha kusokoneza dongosolo la mtima.
Ma calorie a Acesulfame-K ndi 0 kcal / g.
Ubwino ndi zovuta za omwe amalowa m'malo mwa shuga
Osangoganiza kuti chiyambi chachilengedwe cholowa m'malo mwa shuga chimatsimikizira chitetezo chokwanira zana, monganso momwe ma analogs a shuga ndioyipa kwambiri.
Mwachitsanzo, chimodzi mwazinthu zabwino za sorbitol ndikumatha kukonza microflora ya m'mimba, ndipo xylitol imatha kulimbana ndi tizilombo tomwe timasokoneza thanzi la mano. Zachidziwikire, izi "zimagwira" ntchito mosamala pokhapokha ngati miyezo yololedwa ikutsatiridwa.
Ngakhale kuti intaneti ili ndi chidziwitso chambiri chokhudzana ndi zoyipa zomwe zimafanana ndi shuga, komanso akatswiri odziwika bwino pazakudya atolankhani amangolankhula zowopsa za omwe amalowa m'malo mwa shuga m'mapiritsi, palibe chitsimikiziro chovomerezeka kuchokera ku Unduna wa Zaumoyo pankhaniyi. . Pali zotsatira zamaphunziro osiyana (omwe amapangidwa makamaka ndi makoswe), omwe amawonetsa kusawona bwino kwa zopanga za shuga.
Mwachitsanzo, mlembi wa Always Hungry?, Katswiri wazamaphunziro ku Harvard Medical School, a David Ludwig, akuimba mlandu omwe amalowa m'malo mwa shuga kuti patapita nthawi, anthu amasiya kumva kukoma kwa zakudya zachilengedwe (zipatso, zipatso, ndiwo zamasamba).
Ogwira ntchito ku Yunivesite ya York amakhulupirira kuti mabakiteriya omwe amakhala m'matumbo mwathu sangathe kukonza zotsekemera zopangira - chifukwa chake, magwiridwe antchito am'mimba amatha kusokonezedwa. Ndipo a FDA, ngakhale kupezeka kwa stevia, sakuwona analogue iyi ya shuga "yotetezeka". Makamaka, kuyesa kwa labotale pa makoswe kwawonetsa kuti zochulukirapo, kumatha kubweretsa kuchepa kwa umuna komanso kusabereka.
Momwemonso, thupi lathu lomwe limapereka zisonyezo kuti silimakonda zolowa m'malo. Akamayamwa, masambawo amapereka chizindikiro - pamene kukoma kumalowa m'thupi, insulini yamphamvu komanso yayikulu imayamba. Poterepa, kuchuluka kwa shuga kumatsika, ndipo chakudya cham'mimba sichimaperekedwa. Zotsatira zake, thupi limakumbukira izi "snag" ndipo nthawi yotsatira limatulutsa insulin yambiri, ndipo izi zimayambitsa mafuta. Chifukwa chake, kuwonongeka kwa omwe amalowa m'malo mwa shuga kumatha kukhala kwakukulu kwa iwo omwe akuyang'ana kuti akhale ochepa.
Ndani akufuna cholowa m'malo mwa shuga ndipo ndizotheka kwa munthu wathanzi
Pali zifukwa zitatu zomwe zimapangitsa munthu kusankha kusiya shuga. Choyamba, pazifukwa zamankhwala (mwachitsanzo, ngati matenda a shuga amapezeka). Chachiwiri, chifukwa chofuna kuchepa thupi (aliyense amadziwa kuti kumwa maswiti kumangoyambitsa kukula kwa caries, komanso kumawonjezera kuchuluka kwa thupi). Chachitatu, izi ndi zikhulupiliro zamoyo wathanzi (anthu omwe ayamba kukhala ndi moyo wathanzi amadziwa bwino momwe shuga amakhalira - onetsetsani kuti kuchotsa chizolowezi cha shuga ndizovuta kwambiri kuposa kuchotsa chilakolako chazovuta mankhwala).
Asayansi ena amati m'malo mwa shuga ndizovulaza anthu athanzi. Ena ali otsimikiza kuti kumwa mankhwala ofanana ndi shuga muyezo wovomerezeka sikungavulaze munthu popanda mavuto aliwonse azaumoyo. Kuvuta kwazomwe zachitika ndikuti ndi ochepa mwa ife omwe angadzitamandire pachimake pachipatala "athanzi".
Omwe amalowa m'malo mwa shuga amakhala ndi zotsutsana zambiri: kuchokera ku banal nseru mpaka kukulitsa mavuto monga matenda ashuga, matenda amtima ndi kunenepa mwachangu (inde, choloweza mmalo chitha kupondereza kuthekera kwamunthu kuwunika kukoma kwa zakudya - apa ndi supuni zingapo za zotsekemera zimadyedwa).