Shuga angayambitse matenda kuyambira kunenepa kwambiri mpaka kuwola kwa mano. Andale ena akuyitanitsa ngakhale msonkho wamtengo wapatali wa shuga, wofanana ndi msonkho wa mowa ndi fodya. Masiku ano, kumwa shuga ku UK ndi theka la kilogalamu pa munthu pa sabata. Ndipo ku US, munthu amadya masupuni 22 a shuga tsiku lililonse - kawiri kuchuluka kovomerezeka.
Stevia
Chomerachi chimachokera ku South America ndipo ndi chotsekemera kuwirikiza 300 kuposa shuga. Stevia wakhala akugwiritsidwa ntchito ngati sweetener kwazaka zambiri. Ku Japan, imapanga 41% ya msika wolowa m'malo shuga. Asanagwiritse ntchito Coca-Cola, stevia adawonjezeredwa ku Diet Coke ku Japan. Chitsambachi posachedwapa chaletsedwa ndi US Food and Drug Administration pansi pa dzina la "sweetener" koma chakwera pa malo achiwiri kutchuka pansi pa mawu akuti "zakudya zowonjezera." Stevia ilibe calorie ndipo ilibe mphamvu pamlingo wa shuga wamagazi, zomwe zimapangitsa kuti zikhale zofunikira kwa odwala matenda ashuga, owonera kulemera komanso olimbana ndi eco. Stevia imatha kukulitsidwa kunyumba, koma ndizovuta kupanga chopangidwa kuchokera ku zitsamba nokha.
2. Coconut Shuga
Coconut palm sap amatenthedwa kuti asungunuke madzi ndikupanga ma granules. Shuga wa kokonati ndi wopatsa thanzi ndipo samakhudza index ya glycemic, zomwe zikutanthauza kuti ndizotetezeka kwathunthu. Imakoma ngati shuga wofiirira, koma ndi kukoma kokoma. Shuga wa kokonati atha kugwiritsidwa ntchito m'malo mwa shuga wamba m'zakudya zonse. Madzi akatengedwa mumtengo wa kanjedza, amatha kutulutsa shuga wambiri pa hekitala kuposa nzimbe kwa zaka zina 20, osawononga nthaka.
3. Uchi wauwisi
Uchi wachilengedwe umagwiritsidwa ntchito ndi anthu ambiri ngati mankhwala ochizira matenda - pochiza zilonda, zilonda zam'mimba, kuchiza kugaya chakudya komanso ngakhale ziwengo zam'nyengo. Kafukufuku wasonyeza kuti uchi woterewu uli ndi mankhwala opha tizilombo, antibacterial ndi antimicrobial properties. Uchi ukhoza kugwiritsidwa ntchito pamutu pa mabala ndi scrapes kupewa matenda.
Wolemera mu antioxidants, mchere, mavitamini, amino zidulo, michere, chakudya ndi phytonutrients, uchi amaonedwa kuti superfood kwa osagwiritsa ntchito mankhwala. Koma muyenera kusankha uchi mwanzeru. Palibe chothandiza muzinthu zokonzedwa.
4. Mose
Ndi chotulukapo cha njira yopangira shuga. Ngakhale kuti kupanga shuga kuchokera ku nzimbe kumawononga chilengedwe, ndikuwononga kusagwiritsa ntchito zinthu zonse za njirayi. Zakudya zambiri zimatsalira mu molasses. Ndi gwero labwino la iron ndi calcium. Ichi ndi chinthu chowoneka bwino komanso chowoneka bwino ndipo chimagwiritsidwa ntchito bwino pophika. Molasses ndi wotsekemera kuposa shuga, choncho muyenera kugwiritsa ntchito zochepa.
5. Madzi a atitchoku
Madzi a Artichoke ali ndi inulin wambiri, ulusi womwe umadyetsa matumbo ochezeka. Ili ndi kukoma kokoma kwambiri komanso index yotsika ya glycemic. Kafukufuku akuwonetsa kuti madzi a atitchoku ali ndi insulini, yomwe imathandizira m'mimba komanso kuyamwa kwa calcium.
6. Ufa wa Lucuma
Ili ndi kukoma kokoma, konunkhira, kowoneka bwino kwa mapulo komwe kumakupatsani mwayi wodya zotsekemera popanda kukweza shuga lanu lamagazi. Lucuma ndi gwero labwino kwambiri lazakudya, fiber, mavitamini ndi mchere. Kuchuluka kwa beta-carotene kumapangitsa kuti mankhwalawa akhale olimbikitsa chitetezo cha mthupi, amakhalanso ndi iron ndi mavitamini B1 ndi B2. Ndi njira yabwino yosinthira shuga kwa odwala matenda ashuga komanso amayi oyamwitsa.
Zotsekemera zonse ziyenera kugwiritsidwa ntchito moyenera. Aliyense wa iwo, ngati agwiritsidwa ntchito molakwika, amatha kuwononga chiwindi ndikusintha kukhala mafuta. Ma syrups - mapulo ndi agave - ali ndi zabwino zake, koma pali njira zabwinoko zosungira thanzi. Zosakaniza zachilengedwe za shuga sizimapereka kuwala kofiira ku dzino lotsekemera, koma zimakhala bwino kuposa shuga wamba. Choncho gwiritsani ntchito mfundozi monga chitsogozo chopewera shuga wosasangalatsa, wapoizoni m’malo modya shuga mopambanitsa.