Chisoni chachikulu chomwe ambiri a ife timakhala nacho tikamva kuti tili ndi matenda a shuga ndichakuti sitidzasangalalanso ndi zakudya zotsekemera. Ngati mukuda nkhawa kuti simungathe kuwonjezera shuga pang'ono mu tiyi yanu, mwina mwamvapo za "zopanda shuga" kapena "zotsekemera zopanga" zomwe zikupezeka m'sitolo. Mwina mwazigwiritsanso ntchito. Chifukwa chake lero, tiyeni tikambirane ngati izi ndi zabwino kwa inu kapena ayi, komanso zomwe muyenera kudziwa ngati mukuzigwiritsa ntchito.
Kodi munthu amene ali ndi matenda a shuga angagwiritse ntchito zotsekemera zopangidwa?
Yankho losavuta ndilakuti, inde, mungathe . Zotsekemera zopangidwazi zimakhala zotsekemera ngati shuga wamba, ndipo nthawi zina zimakhala zotsekemera kwambiri nthawi mazana kapena zikwi. Koma chofunika kwambiri ndichakuti zilibe ma calories kapena zochepa kwambiri . Ndipo sizikweza shuga m'magazi mwanu, kapena shuga m'magazi.
Taganizirani izi, tikamadya shuga wamba, umalowa m'magazi ndipo umasanduka mphamvu. Ndicho chifukwa chake shuga m'magazi umawonjezeka. Koma zotsekemera zopangidwazi sizilowa m'magazi motero, zimadutsa m'mimba mwathu ndipo zimatuluka mu ndowe kapena mkodzo wathu.
Ngakhale akatswiri azakudya amanena kuti ngati munthu amene ali ndi matenda a shuga akuvutika kusiya maswiti nthawi imodzi, awa ndi njira yabwino yosangalalira ndi kukoma kokoma popanda kuda nkhawa ndi kuchuluka kwa shuga m'magazi.
Koma chofunika kwambiri apa ndikulankhula ndi dokotala musanagwiritse ntchito izi, chifukwa ndikofunikira kudziwa mtundu woyenera thanzi lanu komanso kuchuluka kwa mankhwala omwe mungagwiritse ntchito patsiku.
Kodi timagwiritsa ntchito mitundu iti ya zotsekemera?
Tikapita ku sitolo, timatha kuona mitundu yosiyanasiyana ya zotsekemera. Ndikofunikira kwambiri kuti mumvetse pang'ono za izi. Tiyeni tiwone izi patebulo.
| Mtundu wa zotsekemera | Mwachidule... | Zitsanzo |
|---|---|---|
| Shuga wamba (Shuga) | Izi ndi chakudya chachilengedwe chomwe chimapezeka m'thupi. Chimakhala ndi ma calories ndipo chimakweza shuga m'magazi. | Shuga woyera, shuga wofiirira, jaggery, uchi, ndi zina zotsekemera. |
| Zoledzeretsa za Shuga | Izi ndi zotsekemera zopanda ma calorie ambiri. Zimagayidwa pang'onopang'ono m'thupi, kotero sizikhudza kwambiri kuchuluka kwa shuga m'magazi. | Amapezeka mu chingamu ndi maswiti opanda shuga omwe ali ndi mayina monga Erythritol, Sorbitol, ndi Xylitol. |
| Zotsekemera zachilengedwe zopanda shuga | Izi zimapezeka kuchokera ku zomera zachilengedwe ndipo sizifuna kukonzedwa kwambiri poyerekeza ndi mitundu yopangidwa. | Stevia, Chotsitsa cha Zipatso za Amonke. |
| Zotsekemera Zopangira | Izi zimapangidwa mu labotale ndipo zilibe phindu lililonse pa thanzi. Sizikhudza kuchuluka kwa shuga m'magazi. | Aspartame, Sucralose, Saccharin. |
Zotsekemera zopangidwa zomwe zimagwiritsidwa ntchito kwambiri
Pali mitundu 6 ikuluikulu yovomerezeka ndi US Food and Drug Administration (FDA).
- Acesulfame potaziyamu: Itha kugwiritsidwa ntchito muzakudya zotentha komanso zozizira. Imagwiritsidwanso ntchito muzakudya zophikidwa.
- Ubwino: Shuga wamba ndi wotsekemera nthawi 20,000 kuposa shuga wamba. Umagwiritsidwa ntchito kutsekemera zakudya.
- Aspartame: (Yodziwikanso ndi mayina monga NutraSweet, Equal). Ndi yotsekemera kwambiri kuposa shuga nthawi 200. Kutsekemera kumatha kuchepetsedwa pang'ono muzakudya zotentha. Sikoyenera kwa anthu omwe ali ndi vuto la majini lotchedwa Phenylketonuria (PKU) .
- Neotame: Amagwiritsidwa ntchito kwambiri ngati cholowa m'malo mwa shuga mu zinthu zophika buledi.
- Saccharin: (Ili ndi mayina monga Sweet'N Low). Yabwino pa zakudya zotentha komanso zozizira. Koma ngati muli ndi pakati kapena mukuyamwitsa , muyenera kufunsa dokotala wanu musanagwiritse ntchito.
- Sukralose:(yodziwika bwino kuti Splenda). Itha kugwiritsidwa ntchito mu zinthu zotentha, zozizira, komanso zophikidwa. Imapezeka kwambiri muzakudya zokonzedwa. Kafukufuku wina wasonyeza kuti sucralose ingasinthe pang'ono momwe thupi limayendetsera shuga m'magazi. Chifukwa chake ndikofunikira kulankhula ndi dokotala wanu za izi.
Tiyeni tidziwe bwino tanthauzo la mawu omwe ali pa zilembo za chakudya!
Mukagula chinthu kusitolo, kodi mumawona mawu ngati "Opanda Shuga," "Opanda Shuga," ndi "Ochepetsedwa Shuga" ndipo mumaganiza kuti onse amatanthauza chinthu chimodzi? Ayi, ali ndi matanthauzo osiyanasiyana. Tiyeni tiwone tanthauzo lake.
| Mawu omwe ali pa chizindikirocho | Kodi zimenezo zikutanthauza chiyani kwenikweni? |
|---|---|
| Palibe shuga / Yopanda shuga | Chakudyacho chili ndi shuga wosakwana magalamu 0.5 pa kutumikira kulikonse. |
| Palibe shuga wowonjezera | Palibe shuga wowonjezera kapena zosakaniza zokhala ndi shuga zomwe zawonjezeredwa panthawi yopanga kapena kulongedza (ngakhale chakudyacho chingakhale ndi shuga mwachilengedwe). |
| Shuga wochepa | Shuga wochepera 25% kuposa shuga wamba wamtundu womwewo. |
| Zakudya | Kupereka malangizo ku mapulani azakudya omwe amathandiza kuthana ndi matenda enaake, monga matenda a shuga. |
Ngati mukukayikira, ndi bwino kuwerenga chizindikiro cha Nutrition Facts kumbuyo kwa phukusi la chakudya.Pansi pa gawo la 'Chakudya', limafotokoza momveka bwino kuchuluka kwa 'Shuga' ndi 'Sugar Alcohol' zomwe zilimo. Komanso, ngati muyang'ana mndandanda wa zosakaniza, mutha kupeza dzina la chotsekemera chopangidwa chomwe chagwiritsidwa ntchito.
Mafunso ena omwe mungakhale nawo
Funso: Ndi chiyani choipa kwambiri, shuga kapena zotsekemera zopangidwa?
Ndipotu, kudya shuga wambiri sikwabwino . Kudya shuga wambiri kungayambitse kunenepa kwambiri, shuga wambiri m'magazi, komanso chiopsezo chowonjezeka cha matenda a shuga amtundu wachiwiri. Zonsezi ndi zoipa kwa mtima wanu.
Mofananamo, pali malingaliro akuti kugwiritsa ntchito kwambiri zotsekemera zopangidwa kungayambitse mavuto omwewo pa thanzi. Chifukwa, monga shuga, zotsekemera zopangidwa izi zimatha kukhala zosokoneza. Tikamadya kwambiri, timazilakalaka kwambiri. Kenako tingayesedwe kudya zambiri, kuganiza kuti, "Palibe ma calories." Njira yabwino ndikudya zinthu monga zipatso zomwe zili ndi kukoma kwachilengedwe, zomwe zili ndi ulusi wambiri komanso michere.
Funso: Nchifukwa chiyani Stevia idaletsedwa?
Stevia ndi chomera chochokera ku South America. Chinaletsedwa mu 1991 chifukwa cha maphunziro omwe amachigwirizanitsa ndi chiopsezo cha khansa. Komabe, pambuyo pa kafukufuku wowonjezereka, chinazindikirikanso ngati "chotetezeka" (GRAS) ngati chowonjezera pazakudya mu 2008. Tsopano chimagwiritsidwa ntchito kwambiri mu zakudya ndi zakumwa.
Uthenga Wopita Nawo Kunyumba
- Ngati muli ndi matenda a shuga, zotsekemera zopangidwa zingathandize kuchepetsa chilakolako chanu cha maswiti. Sizikweza shuga m'magazi.
- Izi ziyenera kugwiritsidwa ntchito pang'onopang'ono . Sikoyenera kuzigwiritsa ntchito mopitirira muyeso, poganiza kuti "sizili ndi ma calories."
- Musanagwiritse ntchito zotsekemera zilizonse zopangidwa, onetsetsani kuti mwalankhula ndi dokotala wanu kuti mudziwe mtundu ndi kuchuluka kwake komwe kuli koyenera kwa inu.
- Njira yabwino yothanirana ndi matenda a shuga ndikudya zakudya zopatsa thanzi (zipatso, ndiwo zamasamba, tirigu wonse, mapuloteni opanda mafuta ambiri). Zakudya zotsekemera zimathandiza kwambiri pa izi.
- Mukamagula chinthu ku sitolo, werengani chizindikirocho ndipo dziwani zomwe zili mkati mwake.
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