Shuga ndi imodzi mwazinthu zomwe zimatsutsana kwambiri masiku ano. Ngakhale shuga m'njira zosiyanasiyana - fructose, shuga - amapezeka pafupifupi zakudya zonse, kuphatikiza mbewu ndi zipatso ndi ndiwo zamasamba, zomwe zimachitika ndikuti shuga ndi wokonda kudzudzula. Ndipo ndithudi, ngati pali shuga wambiri woyera mu mawonekedwe ake oyera ndi maswiti, adzakhala ndi zotsatira zambiri pa thanzi. Makamaka, kumwa kwambiri shuga kungapangitse kuti calcium iwonongeke m’thupi.
Sizomveka kuti anthu athanzi asiye shuga, ndipo ndizokayikitsa kuti zitheka - popeza, kachiwiri, zili muzinthu zambiri zamtundu wina. Chifukwa chake, m'nkhaniyi sitilankhula za kukana shuga ngati chinthu, mwachitsanzo, kuchokera ku sucrose-fructose-shuga, komanso kuchokera ku shuga monga chakudya chamakampani - ndiko kuti, shuga woyera woyengedwa, womwe nthawi zambiri umawonjezeredwa ku tiyi, khofi. ndi kukonzekera kunyumba.
Masiku ano, zatsimikiziridwa kuti shuga yoyera - yomwe inkagwiritsidwa ntchito mopanda malire kuti ndi yothandiza komanso yofunikira - ili ndi mbali yakuda. Makamaka, kugwiritsidwa ntchito kwake ndikovulaza. Komanso, chepetsani kudya shuga woyera muukalamba - kumabweretsa cholesterol mwa anthu okalamba, makamaka omwe amakonda kunenepa kwambiri. Koma “kuletsa” sikutanthauza “kukana”. Chifukwa chake, ndikofunikira kuti okalamba achepetse kudya kwamafuta (kuphatikiza shuga) pafupifupi 20-25% kuchokera momwe amachitira anthu athanzi. Kuonjezera apo, anthu ena amafotokoza kuphulika kwa ntchito ndi mphwayi pamene akudya shuga wambiri woyera mu chakudya chawo.
Chidwi pazakudya zopatsa thanzi komanso kufunafuna njira zina zosinthira shuga woyera nthawi zonse chikukula, ndiye tiyesetsa kufufuza mtundu wa shuga ndi m'malo mwake. Kuchokera pa izi, tikhoza kusankha bwino zakudya tokha. Kodi tidzapeza m'malo oyenera shuga woyera?
Mitundu ya shuga wachilengedwe
Poyamba, tiyeni tikumbukire kuti shuga wa m'mafakitale ndi chiyani. Izi zitha kukhala zosangalatsa kwa iwo omwe akuganiza zosintha kuchokera ku shuga woyera kupita ku wina wachilengedwe:
- Shuga woyera: -mchenga ndi -woyengedwa shuga. Amadziwika kuti nzimbe popanga "wamba" shuga woyera amapatsidwa mankhwala: slaked laimu, sulfure dioxide ndi carbonic acid. Sizikumveka zosangalatsa kwambiri, sichoncho?
- Shuga wa "nzimbe" wa bulauni: madzi a nzimbe womwewo amathandizidwa ndi laimu wa slaked (kuteteza ogula ku poizoni omwe ali mumadzi), koma ndizo. Uwu ndi shuga wofiira (shuga "wofiirira"), womwe (nthawi zina umagulitsidwa wosakanizidwa ndi shuga wokhazikika) umadyedwa kwambiri ndi olimbikitsa moyo wathanzi - ngakhale. Iwo ali wolemera kukoma ndi mankhwala zikuchokera. Sikophweka kupeza shuga weniweni "wobulauni" wogulitsidwa m'dziko lathu, nthawi zambiri amapangidwa (malamulo samaletsa izi). Ndipo mwa njira, si yaiwisi chakudya mankhwala, chifukwa. Madzi a nzimbe akadali pasteurized, kupha mabakiteriya owopsa - ndi ma enzyme.
- Shuga wotengedwa ku beets wa shuga ndi "wakufa", chinthu choyengedwa kwambiri, chotenthedwa mpaka pafupifupi 60 ° C (pasteurization) ndikuchizidwa ndi laimu ndi carbonic acid. Popanda izi, kupanga shuga mu mawonekedwe omwe tazolowera sikutheka.
- Shuga wa mapulo (ndi madzi) ndi njira ina yachilengedwe pang'ono chifukwa madzi amtundu umodzi mwa mitundu itatu ya "shuga" ya mtengo wa mapulo ("wakuda", "wofiira" kapena "shuga" mapulo) amangowiritsidwa kuti agwirizane. . Shuga wotere nthawi zina amatchedwa "shuga waku America waku India". iwo ankaphika mwamwambo. Masiku ano, shuga wa mapulo ndiwodziwika ku Canada ndi US kumpoto chakum'mawa, koma ndizosowa mdziko lathu. Chenjezo: Ichi SI chakudya chosaphika.
- Shuga wa Palm (jagre) amakumbidwa ku Asia: kuphatikiza. ku India, Sri Lanka, Maldives - kuchokera ku madzi a maluwa amitundu yambiri ya kanjedza. Nthawi zambiri ndi coconut palmu, kotero shuga nthawi zina amatchedwanso "kokonati" (zomwe zimakhala zofanana, koma zimamveka zokongola kwambiri). Palmu iliyonse imapereka shuga wokwana 250 kg pachaka, pomwe mtengowo suwonongeka. Choncho ndi mtundu wa makhalidwe m'malo. Shuga wa kanjedza amapezedwanso ndi evaporation.
- Palinso mitundu ina ya shuga: manyuchi (otchuka ku USA), etc.
Mankhwala okoma
Ngati pazifukwa zina (ndi madokotala!) Simukufuna kudya shuga "wokhazikika", ndiye kuti muyenera kutembenukira ku zotsekemera. Ndi zachilengedwe komanso zopangidwa (mankhwala), zomwe zimatchedwanso "zotsekemera zopangira". Zotsekemera zimakhala zokoma (nthawi zina zimakoma kuposa shuga wokha!) Ndipo nthawi zambiri zimakhala zotsika kwambiri kuposa shuga "wokhazikika". Izi ndi zabwino kwa iwo omwe akuonda osati abwino kwambiri, mwachitsanzo, kwa othamanga omwe, m'malo mwake, ndi "abwenzi" omwe ali ndi zopatsa mphamvu - choncho, shuga ndi gawo la pafupifupi zakumwa zonse zamasewera. Mwa njira, kutenga izo ngakhale mu masewera kawirikawiri kulungamitsidwa, ndipo makamaka monga gawo la chakudya chokwanira.
Zotsekemera zomwe zimakhala zotsekemera kuposa shuga ndizodziwika. 7 okha mwa iwo amaloledwa m'mayiko otukuka, monga USA:
- Stevia (tidzakambirana pansipa);
- Aspartame (yomwe imadziwika kuti ndi yotetezeka ndi American FDA, koma imaganiziridwa mosavomerezeka "" malinga ndi zotsatira -);
- ;
- (E961);
- Ace-K Nutrinova (, E950);
- Saccharin (!);
- .
Kukoma kwa zinthu izi sikufanana nthawi zonse ndi shuga - mwachitsanzo, nthawi zina, momveka bwino "mankhwala", kotero iwo sagwiritsidwa ntchito kawirikawiri mu mawonekedwe oyera kapena zakumwa zodziwika bwino, nthawi zambiri mu zakumwa za carbonated, maswiti, ndi zina zotero. akhoza kulamuliridwa.
Mwa zotsekemera zomwe zimafanana ndi kukoma kwa shuga, sorbitol (E420) ndi xylitol (E967) ndizodziwika. Zinthuzi zimapezeka mu zipatso zina ndi zipatso zochepa kwambiri zosayenera kutulutsa mafakitale, zomwe nthawi zina zimakhala ngati chifukwa chosatsatsa malonda. Koma amapezedwa ndi mafakitale - ndi mankhwala - ndi. Xylitol ili ndi index yotsika ya glycemic (7 ndi yotsika kwambiri, poyerekeza ndi 100 ya shuga wangwiro!), Choncho nthawi zina imalimbikitsidwa ngati "ochezeka" kapena "otetezeka" kwa odwala matenda a shuga, zomwe, mwachiwonekere, sizowona. Ndipo apa pali mfundo ina, yoimbidwa mu malonda: kuti ngati mutafuna chingamu ndi xylitol, ndiye kuti "mchere wamchere m'kamwa udzabwezeretsedwa - ichi ndi choonadi choyera. (Ngakhale mfundo ndi yakuti kuchuluka kwa salivation kumachepetsa acidity). Koma zambiri, ubwino wa xylitol ndi ochepa kwambiri, ndipo mu 2015 asayansi aku America kuti xylitol alibe mphamvu yaikulu pa enamel ya dzino ndipo sichikhudza chithandizo ndi kupewa caries.
Chotsekemera china chodziwika bwino - (E954) - ndi chowonjezera cha mankhwala, chotsekemera nthawi 300 kuposa shuga, ndipo chilibe mphamvu (chakudya) chamtengo wapatali, chimachotsedwa kwathunthu mumkodzo (monga neotame, ndi acesulfame, ndi advantam). Ubwino wake ndi kukoma kwake kokoma. Saccharin nthawi zina amagwiritsidwa ntchito mu biabetes, m'malo mwa shuga, kupereka kukoma kwanthawi zonse kwa zakumwa ndi chakudya. Saccharin ndi yovulaza kugaya, koma zomwe akuti "carcinogenic properties", molakwika "zopezeka" panthawi yoyesera makoswe mu 1960s, tsopano zatsutsidwa modalirika ndi sayansi. Anthu athanzi ndikwabwino kusankha shuga woyera wamba kuposa saccharin.
Monga mukuonera, kawirikawiri, ndi "chemistry", yomwe ikuwoneka kuti yapangidwa kuti ilowe m'malo mwa shuga "wovulaza", osati zonse zomwe zimakhala zabwino! Chitetezo cha zina mwa zotsekemera izi ndi zokayikitsa, ngakhale kuti zimatsatira mwaukadaulo (mpaka pano!) Ndangophunzira kumene.
Zotsekemera zachilengedwe
Mawu akuti "zachilengedwe" amagwiritsidwa ntchito kwambiri potsatsa, ngakhale kuti chilengedwe chimakhala chodzaza ndi "100% zachilengedwe", "100% zamasamba" komanso "organic" poizoni! Chowonadi ndi chakuti njira zachilengedwe zopangira shuga woyera sizikhala zotetezeka nthawi zonse.
- Fructose, yomwe idalengezedwa kwambiri m'ma 1990 ngati mankhwala azaumoyo, ndi. Kuphatikiza apo, anthu ena amavutika ndi tsankho la fructose (zipatso zonse ndi zipatso zouma sizimatengedwa bwino). Pomaliza, kumwa fructose nthawi zambiri kumalumikizidwa ndi chiwopsezo cha kunenepa kwambiri, matenda oopsa komanso ... matenda a shuga. Chochitika chomwecho pamene “chimene iwo anachimenyera, iwo anathamangira mu icho”?
- - chokometsera chomwe chikutchuka masiku ano - sichinapitenso patsogolo pa shuga pankhani ya thanzi. Stevia ndiyomwe imakonda kwambiri ngati gawo lazakudya zokhala ndi ma carb ochepa komanso shuga wotsika (odwala matenda ashuga), ndipo amagwiritsidwa ntchito pochiza kunenepa kwambiri komanso matenda oopsa. M’pofunika kutchula mfundo ziwiri. 1) Stevia ali ndi mbiri yachikondi (yotsatsa) yogwiritsidwa ntchito ndi Amwenye a Guarani - anthu amtundu waku Brazil ndi Paraguay. Zili choncho, koma ... mafukowa analinso ndi zizolowezi zoipa, kuphatikizapo kudya anthu! - kotero zakudya zawo zimakhala zovuta kuziganizira. Mwa njira, fuko la Guarani linagwiritsa ntchito chomeracho - chigawo cha zakumwa zamasewera ndi "zakudya zapamwamba". 2) Pazoyesa zina za makoswe, kumwa madzi a stevia kwa miyezi iwiri kumapangitsa kuti madzi amadzimadzi azikhala ndi 2% (!): nthawi ya nthabwala zansangala, mpaka zidakukhudzani inu kapena mwamuna wanu… (pa makoswe izi zatsutsidwa.) Chikoka cha stevia sichinaphunzire mokwanira mpaka pano.
- Shuga wa kokonati (palm) - moyenerera amaonedwa kuti ndi "nyenyezi yapamwamba pakatikati pa chipolowe cha anthu", chifukwa. zake. Chowonadi ndi chakuti ikalowa m'malo mwa shuga wamba, United States ndi Kumadzulo konseko kumachita ziwanda kumwa "shuga wa kokonati" nthawi zambiri kumaposa zomwe zimachitika, ndipo chifukwa chake, munthu amalandira "maluwa" onse azinthu zovulaza ... shuga wamba! "Zopindulitsa pa thanzi" za shuga wa kokonati, kuphatikizapo zakudya zopatsa thanzi (microscopically!), ndizokokomeza mopanda manyazi pakutsatsa. Ndipo chofunika kwambiri, "shuga wa kokonati" alibe chochita ndi kokonati! Izi, kwenikweni, yemweyo woyera shuga, kokha ... analandira pa kanjedza kuyamwa.
- Madzi a agave ndi okoma kuposa shuga ndipo amakhala abwino kwa aliyense ... kupatula kuti, palibe ubwino kuposa shuga wokhazikika! Akatswiri ena a kadyedwe amanena kuti madzi a agave “achoka” kuchoka pa chinthu chosirira padziko lonse mpaka kudzudzulidwa ndi akatswiri a kadyedwe. Madzi a Agave amatsekemera nthawi 1.5 kuposa shuga ndi 30% zopatsa mphamvu. Mlozera wake wa glycemic sunakhazikitsidwe ndendende, ngakhale umawonedwa kuti ndi wotsika (ndikulengezedwa motere pa phukusi). Ngakhale kuti madzi a agave amalengezedwa ngati "chirengedwe" chachilengedwe, palibe chachibadwa mmenemo: ndi mapeto a ndondomeko ya mankhwala ovuta a zipangizo zachilengedwe. Pomaliza, madzi a agave amakhala ndi zambiri - "zomwe" shuga nthawi zambiri amadzudzulidwa - kuposa zotsika mtengo komanso zomwe zimagwiritsidwa ntchito kwambiri m'makampani azakudya (HFCS) ... Nthawi zambiri, madzi a agave, kwenikweni, siwoyipa komanso abwino kuposa shuga .... Katswiri wodziwika bwino wa kadyedwe wa ku America Dr. Oz, yemwe adasilira poyera madzi a agave m'mawu ake oyambirira, tsopano ndi ake.
Zoyenera kuchita?! Zomwe mungasankhe ngati si shuga? Nazi njira zina 3 zomwe zimawoneka ngati zotetezeka kwambiri - malinga ndi chidziwitso chochokera kumalo otseguka. Sali angwiro, koma kuchuluka kwa "pluses" ndi "minuses" kumapambana:
1. Honey - allergen wamphamvu. Ndipo uchi wachilengedwe ndi mankhwala ambiri kuposa chakudya (kumbukirani shuga wa 23%). Koma ngati mulibe matupi awo sagwirizana ndi uchi ndi zinthu zina za njuchi, iyi ndi imodzi mwazabwino kwambiri “zolowa m’malo mwa shuga” (m’lingaliro lalikulu). Ndikoyenera kuganizira kuti, ndi ulemu wonse wa zakudya zosaphika, uchi waiwisi ndi uchi "kuchokera kwa mlimi" (omwe sanapitirire kulamulira ndi kutsimikizira - zomwe zikutanthauza kuti sizingagwirizane ndi GOST!) woopsa kumwa kusiyana ndi wotenthedwa: monga, kunena, mkaka wa ng'ombe womwe simukuwadziwa… arbo" (Germany), "Dana" (Denmark), "Hero" (Switzerland)) - m'sitolo iliyonse yazaumoyo. Ngati mulibe ndalama zochepa, mafashoni akunja ndi uchi wa Mānuka: zinthu zingapo zapadera zimaperekedwa ndi izo. Tsoka ilo, uchi wamtunduwu nthawi zambiri umakhala wabodza, chifukwa chake ndikofunikira kufunsa chiphaso chabwino musanayike dongosolo. Uchi suvomerezedwa kwa anthu amtundu wa Vata (malinga ndi Ayurveda). .
2. Stevia madzi (ngati simukuwopa nkhani yachilendo yokhudzana ndi chonde cha makoswe-anyamata!), Madzi a agave kapena mankhwala apakhomo - madzi a artichoke a Yerusalemu. Kutengera zomwe zachokera pa intaneti, iyi ndi ...
3. .. Ndipo, ndithudi, zipatso zina zokoma zouma. Zitha kugwiritsidwa ntchito ngati zotsekemera mu smoothies, kudyedwa ndi tiyi, khofi, ndi zakumwa zina ngati mumakonda kumwa ndi shuga. Mmodzi ayenera kungoganizira kuti zipatso zilizonse, ngakhale zapamwamba, zouma zimakhalanso ndi zothandiza komanso zomwe zingakhale zovulaza.
Pomaliza, palibe amene amadandaula kuti achepetse kumwa zowona sahara - kupewa zotsatira za maswiti pathupi. Pamapeto pake, kumwa kwambiri shuga ndikomwe kumavulaza, shuga palokha si "poizoni", zomwe, potengera zomwe zasayansi zina, ndizotsekemera paokha.