Mazuva ano, vanhu vazhinji vari kuderedza kudya kwavo shuga chena uye vari kutsvaga dzimwe nzira "dzine hutano" panzvimbo pezvo, handiti? Paunoenda kuchitoro, unogona kuona mhando dzakasiyana dzeshuga dzakanyorwa kuti 'natural' uye 'organic'. Pakati peizvi, "coconut sugar" chimwe chinhu chakabata pfungwa dzevanhu vazhinji. Patinoona chitarisiko chakanaka chepakeji uye izwi rekuti "natural", tinofungawo kuti, "Ah... izvi zvinofanira kunge zvakanaka kumuviri." Asi ndizvo chaizvo here nyaya yacho? Ngationei chaizvo zviri mukati meshuga iyi yekokonati nhasi.
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Kutanga, ngationei, chii chinonzi shuga yekokonati?
Kunyangwe ichinzi 'shuga yekokonati', makokonati haashandiswi kuigadzira. Inogadzirwa kubva mumuti wemukokonati kana muto unobva pamuti wemuti wekokonati. Kutaura chokwadi, yakafanana nenzira yekugadzira huchi hweKitul munyika medu.
Vagadziri vanocheka maruva ekokonati vounganidza nekita inoburitswa mairi. Zvadaro, nekita iyi inosanganiswa nemvura, yodziiswa zvakanaka, yogadzirwa sirapu. Pakupedzisira, sirapu iyi inobvumirwa kuoma, uye kana yatonhorera, inokuyiwa kuita upfu kuti igadzire machubhu eshuga ekokonati ebrown atinotenga muzvitoro. Sezvo iri chigadzirwa chinobva mumiti uye ichigadzirwa pasina kugadziriswa kwakawanda, inozivikanwa zvikuru, kunyanya kune avo vanotevera kudya kwevegan.
Zvakadini nemaonero ezvekudya?
Vanhu vazhinji vanofunga kuti shuga yekokonati ine hutano hwakanyanya kupfuura shuga chena. Kutaura zvazviri, shuga yekokonati ine huwandu hushoma hwezvinovaka muviri zvinowanikwa mumakokonati, zvakaita sesimbi, zinc, calcium, uye potassium.
Asi dambudziko guru pano nderekuti zvinovaka muviri izvi zvinowanikwa muhuwandu hushoma. Fungidzira, kana uchida kuwana chero mabhenefiti anooneka kubva muzvinovaka muviri izvi, ungafanira kudya makapu akati wandei eshuga yekokonati panguva imwe chete. Kana ukadaro, kukuvadzwa kwemacalorie anowedzerwa mumuviri kubva mushuga kwakakura zvikuru kupfuura kubatsirwa kudiki kubva muzvinovaka muviri izvozvo.
Zvichitaurwa zviri nyore, shuga yekokonati inotapira. Haisi chikafu chinovaka muviri.
Chimwe chinhu chiri mushuga yekokonati imhando yefayibha inonyungudika inonzi inulin . Pane fungidziro yekuti izvi zvinogona kubatsira kudzora kukwira kweshuga muropa kusvika pamwero wakati. Ngatitaurei nezvazvo zvakadzama.
Zvino ngatienzanisei hutano hweshuga yekokonati neshuga chena yenguva dzose patafura.
| Chikamu chezvinovaka muviri (teaspoon) | Shuga yeKokonati | Shuga chena yenguva dzose (Tafura Shuga) |
|---|---|---|
| Macalorie | Anenge makore gumi nemasere | Anenge makore gumi nematanhatu |
| Makabhohaidhiretsi | magiramu mashanu | magiramu mana |
| Shuga | magiramu mashanu | magiramu mana |
| Mapuroteni / Mafuta / Faibha | magiramu 0 | magiramu 0 |
| Zvicherwa | Pane huwandu hushoma kwazvo. | Aihwa |
Unoona, handiti? Hapana musiyano mukuru pakati pezviviri izvi maererano nemacalorie nehuwandu hweshuga.
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Check Availability →Saka shuga yekokonati haina zvayakanakira here?
Pane mabhenefiti akati wandei ari kukurukurwa, asi tinofanira kuatarisa nekuongorora.
1. Kudzivirira huwandu hweshuga muropa
Simba guru remuviri wedu iglucose. Dzimwe nguva, kunyanya kuvanhu vane chirwere cheshuga, huwandu hweshuga muropa hunogona kuderera zvine njodzi. Tinowanzoti chirwere ichi hypoglycemia . Zviratidzo zvinosanganisira kudedera, kudikitira, dzungu, uye kuda kurutsa. Kana izvi zvikanyanya, zvinogona kutungamira mukubatwa nepfari kana kurasikirwa nepfungwa.
Panguva dzakadai, shuga yemukokonati inogona kubatsira kukurumidza kukwidza huwandu hweshuga muropa. Asi yeuka, izvi zvinoitikawo neshuga chena yenguva dzose, shuga yenzimbe, uye shuga yebeet. Saka izvi hazvisi zvinhu zvakakosha chete kune shuga yemukokonati.
2. Kukwanisa kuderedza kukwira kamwe kamwe kweshuga muropa
Insulin (inulin) yatakambotaura nezvayo kareShuga yekokonati ine huwandu hushoma hwerudzi urwu rwefayibha. Nekuda kwerudzi urwu rwefayibha, kuwedzera nekukurumidza kwehuwandu hweshuga muropa mushure mekudya ('kukwira kweshuga muropa') kunogona kudzorwa kusvika pamwero wakati. Kunyangwe izvi zvingaita sekubatsira kudiki kune munhu ane chirwere cheshuga, hazvirevi kuti zvakanaka kudya shuga yekokonati yakawanda. Nekuti huwandu hweshuga huri mairi huchawedzera huwandu hweshuga muropa.
Ndeipi njodzi dzeshuga yekokonati?
Dambudziko guru nderekuti tinonyengerwa kuti tifunge kuti "zvine hutano" uye tinoedzwa kudya zvakawandisa.
Nyanzvi dzezvekudya nevanachiremba vanoona shuga yemukokonati yakafanana neshuga chena yenguva dzose. Izvi zvinoreva kuti inofanirawo kushandiswa zvine mwero.
Kungoti unowedzera chipunu cheshuga yekokonati mutii yako panzvimbo pechipunu cheshuga chena, huwandu hwemacalorie anopinda mumuviri wako hahuzoderedzi. Saka, kana ukachinja kuenda kushuga yekokonati nechinangwa chekudzora huremu hwako, haugone kutarisira mhedzisiro yakanaka kubva mairi. Kunyangwe kana uri munhu ane chirwere cheshuga, kana ukashandisa shuga yekokonati, unofanira kuzviita nokungwarira mukati memuganho weshuga yako yezuva nezuva. Zvakanaka kutaura nachiremba wako usati waita shanduko yakadaro pakudya kwako.
Saka ndedzipi dzimwe nzira dzakanaka dzekubvisa shuga?
Kana uchinetseka nehuwandu hweshuga yakawedzerwa, asi uchiri kuda kuwedzera kutapira muzvikafu zvako nezvinwiwa, muchero ndiyo sarudzo yakanakisisa.
- Kana uchidya oats: Pwanya bhanana rakaibva woriisa mumusanganiswa.
- Kana ukanwa tii: Jaira kuinwa isina chinotapira. Kana izvozvo zvisingaite, wedzera chidimbu chegwati resinamoni kuti uchinje kunaka.
- Pakunwa mvura: Pane kuwedzera muto wemichero, wedzera zvidimbu zvemichero mitsva (remoni, orenji, tangerine) kuti inakidze.
- Zvimwe zvinonaka zvechisikigo: Zvinhu zvakaita sevanilla, sinamoni bark , uye cocoa powder (isina shuga) zvinogona kuwedzerwa muzvikafu.
Mharidzo Yekuenda Nayo Kumba
- Shuga yekokonati neshuga chena yenguva dzose zvinhu zviviri zvakafanana zvikuru kana tichitarisa kukosha kwekudya uye huwandu hwemacalorie.
- Kunyangwe shuga yekokonati iine huwandu hushoma hwemaminerari, haipe mabhenefiti akakosha mumuviri kana ikadyiwa nguva dzose.
- Usafunge kuti nekuti "zvakasikwa" hazvina kuipa kudya zvakawanda sezvaunoda. Chero rudzi rweshuga yakawandisa haruna kunaka.
- Kana uine chirwere chakadai sechirwere cheshuga, iva nechokwadi chekubvunza chiremba wako usati washandisa shuga yekokonati kana chimwe chinotapira.
- Chinhu chakanakisa chingatsiva shuga zvinhu zvechisikigo zvakaita semichero mitsva nezvinonhuwira.
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