Tose tinoda zvinotapira, handiti? Zvipunu zviviri kana zvitatu zveshuga netii yedu yemukaka mangwanani, chidimbu chejaggery chine zvinovava, kana chikafu chekudya mushure mekudya... Izvi zvava chikamu chehupenyu hwedu. Shuga chena, shuga yebrown, jaggery, neuchi zvatinodya zvese zvakagadzirwa nechinhu chimwe chete. Ndiwo muti wenzimbe. Saka nhasi, ngatitaurei nezvekuti shuga inogadzirwa nenzimbe iyi yakanaka here kumuviri wedu kana kuti kwete.
Chii chinonzi muti wenzimbe uyu nenzimbe?
Zvichitaurwa zviri nyore, nzimbe rudzi rweuswa hunorimwa pasi rese. Zita rayo resainzi ndi `(Saccharum officinarum)`. Mhando dzakasiyana dzeshuga dzatinoshandisa dzinogadzirwa nemuto wemuti uyu wenzimbe.
- Shuga chena yakacheneswa: Shuga yatinowanzo wedzera mutii.
- Shuga yebrown: Yakatsvuka zvishoma uye ine hunyoro zvishoma.
- Molasses: Chinhu chinobva mushuga wenzimbe. Kunewo molasses, coconut molasses, uye molasses dzenzimbe.
- Jaggery: Chinotapira gobvu chinogadzirwa nemuto wenzimbe uri kufashaira.
Funga nezvazvo, kunyangwe zvese izvi zvakagadzirwa neshuga, molecule yeshuga yekutanga, iyo `(sucrose)`, yakafanana. Izvi zvinoreva kuti, kana tichitaura nezvesainzi, hapana musiyano mukuru pakati peshuga chena neshuga yebrown. Zvese izvi zvinonzi "shuga dzakawedzerwa." Kusiyana neshuga inowanikwa muzvinhu zvakaita semichero, shuga idzi dzakawedzerwa dzine macalorie asina chinhu asina zvinovaka muviri.
Asi musazvidya mwoyo! Kana muchishandisa zvine mwero, ndiko kuti, kana muchishandisa zvine mwero , mhando idzi dzeshuga dzinogonawo kuva chikamu chekudya kune hutano.
Munyika medu, nzira dzekurapa dzechivanhu dzakadai seAyurveda dzave dzichishandisa nzimbe kurapa zvirwere zvakasiyana-siyana. Zvisinei, kutsvagurudza kwakawanda kwesainzi yemazuva ano kunodiwa pamusoro pehunhu hwenzimbe dzechisikigo idzodzo.
Chii chinovaka muviri chiri muteaspoon yeshuga?
Ngationei kuti chii chiri muteaspoon (inenge magiramu mana) yeshuga yenguva dzose. Kutaura chokwadi, haina zvinovaka muviri zvakawanda.
| Chikamu chezvinovaka muviri | Huwandu (chipunu cheshuga) |
|---|---|
| Macalorie | 16 |
| Makabhohaidhiretsi | magiramu mana |
| Faibha | magiramu 0 |
| Mapuroteni | magiramu 0 |
| Mafuta | magiramu 0 |
Zviri pachena, handiti? Shuga chinhu chinongopa simba chete, chisina mavhitamini kana maminerari.
Shuga ine zvayakanakira here zvechokwadi?
Vamwe vanhu vanofunga kuti zvinhu zvakaita sehuchi nejaggery zvine hutano kupfuura shuga chena. Asi chokwadi ndechekuti, zvese zvine makabhohaidhiretsi akareruka. Kunyangwe zviine huwandu hushoma hwemaminerari, zvinopa simba rakafanana mumuviri.
Ngatitarisei mamwe emabhenefiti makuru eshuga:
- Wana simba nekukurumidza: Simba guru remuviri wedu ishuga iri nyore inonzi `(glucose)`. Patinodya shuga, muviri unoiparadzanisa kuita mashuga maviri ari nyore anonzi `(glucose)` uye `(fructose). Iyi `(glucose)` ndiyo inopinda mumasero edu yova simba. Ndosaka kudya shuga shoma kana wakaneta kunonzwa sekunge wava kumuka.
- Kuchengetedza simba: Kana muviri ukagamuchira glucose yakawanda kupfuura yaunoda pakarepo, yakawandisa inochengetwa muchiropa netsandanyama seglycogen. Simba iri rinochengetwa rinoshandiswa gare gare kana huwandu hweshuga muropa hwadzikira.
- Mufaro wepfungwa wenguva pfupi: Kudya shuga kunosimudzira kugadzirwa kwehormone inonzi ``(serotonin)'' muuropi hwedu. Izvi zvinoita kuti tinzwe kufara uye kuzorora. Ndosaka tichida zvinotapira patinenge taneta kana kusuruvara.
Asi pane dambudziko guru pano. Simba nemufaro zvaunowana kubva mushuga zvinopera nekukurumidza . Ndosaka mushure mekudya shuga yakawanda, unonzwa kuneta uye kushatirwa zvakare mushure mechinguva. Izvi zvinonzi 'shuga crash'.
Migumisiro yakakomba yekudya shuga yakawandisa
Shuga haisi dambudziko kana ikadyiwa zvine mwero, asi kana ikadyiwa zvakawandisa, inogona kukonzera zvirwere zvakawanda. Ngatitarisei njodzi huru.
| Njodzi | Maitikiro azvo |
|---|---|
| Kuwedzera huremu uye kufuta | Shuga yakawandisa mumuviri inochengetwa semafuta, izvo zvinoita kuti munhu awedzere uremu zvisingadiwi. |
| Chirwere cheshuga cherudzi rwechipiri | Kudya shuga yakawandisa kunowedzera kusakwanisa kwe insulin mumuviri, zvichiwedzera njodzi yekubatwa nechirwere cheshuga. |
| Chirwere chemwoyo | Kudya shuga yakawanda kunowedzera BP, cholesterol, uye kuzvimba mumuviri, zvichiwedzera njodzi yezvirwere zvemwoyo. |
| Chiropa Chine Mafuta | Kana chiropa chikatora shuga yakawandisa (kunyanya fructose) zvekuti hachikwanise kuibata, inochengetwa semafuta muchiropa. |
| Kuora Kwemazino | Mabhakitiriya ari mumuromo anodya shuga uye anoburitsa maasidhi. Maasidhi aya anonyungudutsa enamel yemazino uye anokonzera kuora kwezino. |
| Matambudziko ehutano hwepfungwa | Pane humbowo hwekuti 'kuputsika' kunouya mushure mekunakidzwa neshuga pakarepo kunogona kutungamira kumamiriro ezvinhu enguva refu akadai sekuora mwoyo. |
Ndezvipi zvingasarudzwa zvine hutano?
Zvakaoma kurega kudya shuga panguva imwe chete, asi tinogona kuideredza zvishoma nezvishoma. Kana uchida zvinotapira, edza zvinhu izvi.
- Muchero mutsva kana kuti wakaomeswa nechando:Michero yakaita semabhanana, mango, nemapapaya ine kutapira kwechisikigo pamwe nefayibha nemavhitamini.
- Maapurososi kana mabhanana akapwanywa: Izvi zvinogona kuwedzerwa pachinzvimbo cheshuga muzvikafu zvakabikwa.
- Sinamoni: Edza kuwedzera chidimbu chegwati resinamoni mutii kana muporiji panzvimbo peshuga. Zvinopa kuravira kwakasiyana uye zvakanakawo pahutano hwako.
Kana uchinetseka kudzora shuga yako, zvakanaka kutaura nachiremba wako kana nyanzvi yezvekudya nezvazvo. Vanogona kukupa mazano akanaka ekuderedza kudya kwako shuga nenzira yakakunakira.
Mharidzo Yekuenda Nayo Kumba
- Shuga chena, shuga yebrown, jaggery, uye huchi zvose zvinogadzirwa nenzimbe. Izvi zvinowira muchikamu che "shuga yakawedzerwa."
- Kunyange hazvo shuga ichipa simba ipapo ipapo, haina kukosha kwekudya. Simba rayo rinokurumidza kupera.
- Kudya shuga yakawandisa kunogona kukonzera matambudziko akawanda ehutano, akadai sechirwere cheshuga, chirwere chemwoyo, kufuta, uye kuora kwezino.
- Kana uchida zvinhu zvinotapira, kusarudza zvinhu zvechisikigo zvakaita semichero mitsva panzvimbo peshuga itsika ine hutano.
- Kana uine zvinokunetsa nezvekuderedza shuga mukudya kwako, bvunza chiremba .
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