Zitha kukhala zovuta kwa ogula kuti amvetsetse mitundu yosiyanasiyana ya shuga yomwe ilipo pamsika lero. Kuti mupange chisankho choyenera, muyenera kudziwa zabwino zonse ndi zoyipa za mankhwalawa.
Anthu ambiri omwe akufuna kuchepetsa ma calorie pazakudya zawo akuyang'ana mtundu wina wa sweetener ngati m'malo mwa shuga.
Masiku ano, zolowa m'malo shuga zimapezeka muzakumwa ndi zakudya zosiyanasiyana. Amatchedwa "zakudya zopanda shuga" komanso "zakudya". Zotsekemera zimapezeka mukutafuna chingamu, jellies, ayisikilimu, maswiti, yogurt.
Kodi zolowa m'malo shuga ndi chiyani? Izi, m'lingaliro lalikulu, ndi zotsekemera zilizonse zomwe zimagwiritsidwa ntchito m'malo mwa sucrose. Mwa iwo, zopangira ndi imodzi mwa mitundu ya zotsekemera.
M'munsimu muli mndandanda wa zotsekemera zotchuka ndi magulu awo:
Zotsekemera zopanga ndi neotame, sucralose, saccharin, aspartame, ndi acesulfame.
Zakudya za shuga ndi xylitol, mannitol, sorbitol, erythritol, isomalt, lactitol, hydrogenated starch hydrolyzate, erythritol.
Zotsekemera zaposachedwa kwambiri: tagatose, stevia extract, trehalose.
Zotsekemera zachilengedwe: madzi a agave, shuga wa deti, uchi, madzi a mapulo.
Mowa wa shuga ndi zotsekemera zatsopano
Ma polyols, kapena zakumwa za shuga, ndizopanga kapena zamafuta achilengedwe. Ali ndi zotsekemera zochepa komanso zopatsa mphamvu kuposa shuga. Iwo alibe ethanol.
Zotsekemera zatsopano ndizophatikiza mitundu yosiyanasiyana ya zolowa m'malo mwa shuga. Zotsekemera zatsopano monga stevia zimavutika kuti zigwirizane ndi gulu linalake chifukwa amapangidwa kuchokera kuzinthu zosiyanasiyana.
Tagatose ndi trehalose zimatengedwa ngati zotsekemera zatsopano chifukwa cha kapangidwe kake ka mankhwala. Tagatose imakhala ndi chakudya chochepa ndipo ndi chotsekemera chofanana ndi fructose yomwe imapezeka mwachibadwa, komanso imapangidwa kuchokera ku lactose yomwe imapezeka mu mkaka. Trehalose imapezeka mu bowa ndi uchi.
Kugwiritsa ntchito zakumwa za shuga
Sagwiritsidwa ntchito kawirikawiri pokonza chakudya kunyumba. Amapezeka makamaka muzakudya zokonzedwa zomwe zimawonjezera kutsekemera, kuchuluka kwake komanso kapangidwe kake ndikuletsa chakudya kuti chisawume.
Zomakoma zotsekemera
Gulu ili lili ndi zotsekemera zopangidwa ndi mankhwala. Akhozanso kupezeka kuchokera ku zipangizo za zomera. Amagawidwa ngati zotsekemera kwambiri chifukwa ndizotsekemera kwambiri kuposa shuga wamba.
Kugwiritsa ntchito zotsekemera zopangira
Kukopa kwawo kumafotokozedwa ndi mfundo yakuti samawonjezera ma calories muzakudya. Kuphatikiza apo, munthu amafunikira kuchuluka kotsekemera kochepera poyerekeza ndi kuchuluka kwa shuga komwe kumafunikira kuti alawe kukoma.
Zotsekemera zopanga nthawi zambiri zimagwiritsidwa ntchito popanga zakumwa, makeke, maswiti, zosungira, jamu, ndi mkaka.
Zotsekemera zopangira zimagwiritsidwa ntchito kwambiri pophika kunyumba. Ena a iwo angagwiritsidwe ntchito kuphika. Panthawi imodzimodziyo, maphikidwe achikhalidwe amafunika kusinthidwa, chifukwa zotsekemera zopangira zimagwiritsidwa ntchito m'mabuku ang'onoang'ono kuposa shuga. Yang'anani zolemba pa zotsekemera kuti mudziwe zambiri za mlingo. Zotsekemera zina zimasiya kukoma kosasangalatsa.
Ubwino Wathanzi Umene Ungatheke
Ubwino wodziwika bwino wa zotsekemera zopangira ndizomwe sizimayambitsa kuwonongeka kwa mano komanso kukula kwa microflora ya pathogenic m'kamwa.
Mbali ina yotsatsa inali yopanda kalori. Koma kafukufuku wofufuza akuwonetsa kuti zolowa m'malo mwa shuga sizimayambitsa kutaya mapaundi owonjezera.
Ambiri odwala matenda ashuga amakonda zotsekemera zomwe sizimaganiziridwa ngati chakudya komanso siziwonjezera shuga.
Kodi zotsekemera zimawononga thanzi?
Zotsatira za thanzi la zotsekemera zopanga zakhala zikuphunziridwa mosamala m'zaka makumi angapo zapitazi. Otsutsa zotsekemera zopangira amati zimayambitsa mavuto osiyanasiyana azaumoyo, kuphatikiza khansa. Izi makamaka chifukwa cha maphunziro omwe adachitika m'ma 1970 omwe adalumikizana ndi kudya kwa saccharin ndikukula kwa khansa ya chikhodzodzo mu makoswe a labotale. Chotsatira cha kuyesera chinali chakuti saccharin inali nthawi yayitali yodziwika ndi chizindikiro chochenjeza kuti ikhoza kukhala yoopsa ku thanzi lanu.
Pakadali pano, malinga ndi National Cancer Institute ndi mabungwe ena azaumoyo ku US, palibe umboni wotsimikizika wasayansi woti zotsekemera zilizonse zomwe zavomerezedwa kuti zigwiritsidwe ntchito zimayambitsa khansa kapena mavuto ena azaumoyo. Ololedwa kugwiritsa ntchito saccharin, acesulfame, aspartame, neotame ndi sucralose. Kafukufuku wambiri akutsimikizira kuti zotsekemera zopanga nthawi zambiri zimakhala zotetezeka pang'ono, ngakhale kwa amayi apakati. Anaganiza zochotsa chizindikiro chochenjeza ku saccharin.
Umboni watsopano, komabe, ukuwonetsa kuti anthu omwe amadya nthawi zambiri m'malo mwa shuga akhoza kukhala pachiwopsezo chowonjezera kunenepa kwambiri, metabolic syndrome, mtundu wa 2 shuga ndi matenda amtima. Kumwa zakumwa "zakudya" tsiku lililonse kumalumikizidwa ndi chiwopsezo cha 36% pachiwopsezo chokhala ndi matenda a metabolic komanso kuwonjezeka kwa 67% kwa matenda amtundu wa 2.
Kodi mukuganiza kuti mutha kugwiritsa ntchito zotsekemera pang'ono ndipo ndinu okonzeka kuzisiya nthawi iliyonse ngati mukufuna? Musakhale otsimikiza. Kafukufuku wa zinyama akuwonetsa kuti zotsekemera zopangira zimatha kukhala zosokoneza. Makoswe odziwika ndi cocaine ndiye adapatsidwa mwayi wosankha pakati pa cocaine ndi oral saccharin, ambiri kusankha saccharin.