Zokometsera - shuga

Mawu oti shuga amagwiritsidwa ntchito pofotokoza mankhwala osiyanasiyana omwe amasiyanasiyana ndi kukoma. Shuga wamba ndi awa:

• Shuga
• Fructose
• Galactose
• Sucrose (shuga wamba)
• Lactose (shuga wopezeka mwachilengedwe mkaka)
• Maltose (chotulutsa chimbudzi cha wowuma)

Shuga amapezeka mwachilengedwe mumapangidwe amkaka (lactose) ndi zipatso (fructose). Shuga wambiri mumadyedwe aku America amachokera ku shuga wowonjezedwa muzogulitsa.

Zina mwa ntchito za shuga ndi izi:

• Perekani kukoma kokoma mukawonjezera chakudya.
• Sungani mwatsopano komanso chakudya.
• Khalani ngati chosungira mu jams ndi jellies.
• Limbikitsani kukoma kwa nyama zomwe zasinthidwa.
• Perekani nayonso mphamvu ya mikate ndi zipatso.
• Onjezani zambiri ku ayisikilimu ndi thupi kuma sodas a kaboni.

Zakudya zomwe zimakhala ndi shuga wachilengedwe (monga zipatso) zimaphatikizaponso mavitamini, michere, ndi michere. Zakudya zambiri zokhala ndi shuga wowonjezera nthawi zambiri zimawonjezera zopatsa mphamvu popanda michere. Zakudya ndi zakumwa izi nthawi zambiri zimatchedwa zopatsa mphamvu "zopanda kanthu".

Anthu ambiri amadziwa kuti pali shuga wambiri wowonjezeredwa mu soda. Komabe, madzi odziwika bwino a "vitamini", zakumwa zamasewera, zakumwa za khofi, ndi zakumwa zamagetsi amathanso kukhala ndi shuga wambiri wowonjezera.

Zokometsera zina zimapangidwa pokonza mankhwala a shuga. Zina zimachitika mwachilengedwe.

Sucrose (shuga wa patebulo):

• Sucrose imapezeka mwachilengedwe muzakudya zambiri ndipo imawonjezeredwa pazinthu zotsatsa. Ndi disacharride, yopangidwa ndi monosaccharides 2 - glucose ndi fructose. Sucrose imaphatikizapo shuga yaiwisi, shuga wambiri, shuga wofiirira, shuga wa confectioner, ndi shuga wa turbinado. Shuga wapa tebulo amapangidwa ndi nzimbe kapena shuga.
• Shuga wosaphika ndi wosanjikiza, wolimba, kapena wolimba. Ndi bulauni wamtundu. Shuga wofiira ndi gawo lolimba lomwe limatsalira pamene madzi ochokera mumtsuko wa nzimbe amasanduka nthunzi.
• Shuga wofiirira amapangidwa ndi timibulu ta shuga tomwe timachokera ku manyuchi a molasses. Shuga wofiirira atha kupangidwanso powonjezeranso manyowa ku shuga woyera wonyezimira.
• Shuga wa confectioner (yemwenso amadziwika kuti shuga wothira ufa) ndi nthaka yabwino kwambiri ya sucrose.
• Shuga wa shuga ndi shuga wochepetsedwa kwambiri womwe umasungabe zina zake.
• Shuga wofiira ndi wabulauni alibe thanzi kuposa shuga woyera woyera.

Shuga wina yemwe amagwiritsidwa ntchito kwambiri:

• Fructose (zipatso shuga) ndi shuga yemwe amapezeka mwachilengedwe m'mitengo yonse. Amatchedwanso levulose, kapena shuga wa zipatso.
• Wokondedwa ndi kuphatikiza kwa fructose, glucose, ndi madzi. Zimapangidwa ndi njuchi.
• Madzi a chimanga a fructose (HFCS) ndipo chimanga manyuchi amapangidwa ndi chimanga. Shuga ndi HFCS ali ndi pafupifupi gawo limodzi lokoma. HFCS nthawi zambiri imagwiritsidwa ntchito mu zakumwa zozizilitsa kukhosi, zinthu zophika, ndi zina zamzitini.
• Dextrose ndi ofanana ndi shuga. Amagwiritsidwa ntchito popanga zamankhwala monga IV hydration komanso zakudya zopatsa thanzi.
• Sinthani shuga ndi mtundu wachilengedwe wa shuga womwe umagwiritsidwa ntchito kuthandizira kusunga maswiti ndi zinthu zophika. Uchi ndi shuga wosasintha.

Shuga mowa:

• Mowa wa shuga onjezerani mannitol, sorbitol, ndi xylitol.
• Ma sweeteners awa amagwiritsidwa ntchito ngati cholowetsera muzakudya zambiri zomwe zimatchedwa "wopanda shuga", "ashuga", kapena "carb wotsika". Ma sweetenerswa amalowetsedwa ndi thupi pang'onopang'ono kusiyana ndi shuga. Amakhalanso ndi theka la zopatsa mphamvu za shuga. Sayenera kusokonezedwa ndi omwe amalowetsa shuga omwe alibe calorie. Zakumwa za shuga zimatha kupangitsa m'mimba komanso m'mimba mwa anthu ena.
• Mitsempha ndi mowa womwe umapezeka mwachilengedwe mumtundu wazipatso komanso zofufumitsa. Ndi 60% mpaka 70% otsekemera ngati shuga wa patebulo, koma ali ndi ma calories ochepa. Komanso, sizimayambitsa kuchuluka kwa shuga m'magazi mukatha kudya kapena kuyambitsa kuwola kwa mano. Mosiyana ndi zidakwa zina, sizimayambitsa kukhumudwa m'mimba.

Mitundu ina ya shuga wachilengedwe:

• Tumizani timadzi tokoma ndi mtundu wosakanizidwa kwambiri wa shuga wochokera ku Agave tequiliana (tequila) chomera. Madzi agave ndi okoma pafupifupi 1.5 kuposa shuga wokhazikika. Ili ndi zopatsa mphamvu pafupifupi 60 pa supuni poyerekeza ndi ma calories 40 pamlingo wofanana wa shuga. Mchere wa Agave siwathanzi kuposa uchi, shuga, HFCS, kapena mtundu wina uliwonse wa zotsekemera.
• Shuga amapezeka zipatso pang'ono pang'ono. Ndi madzi omwe amapangidwa ndi wowuma chimanga.
• Lactose (shuga wa mkaka) ndi chakudya chomwe chili mkaka. Zimapangidwa ndi shuga ndi galactose.
• Maltose (shuga wa chimera) amapangidwa nthawi yamadzimadzi. Amapezeka mu mowa ndi buledi.
• Mapulo shuga amachokera ku kamtengo ka mitengo ya mapulo. Amapangidwa ndi sucrose, fructose, ndi glucose.
• Zolemba amatengedwa kuchokera ku zotsalira za kukonza nzimbe.
• Zokoma za Stevia ndizopanga mwamphamvu kwambiri zochokera ku chomera cha stevia chomwe chimadziwika kuti ndi chitetezo ndi FDA. Stevia amatsekemera kawiri mpaka 300 kuposa shuga.
• Monk zipatso zotsekemera amapangidwa kuchokera ku msuzi wa chipatso cha monki. Amakhala ndi ma calories osakwanira pakutumikira ndipo ndi okoma nthawi 150 mpaka 200 kuposa shuga.

Shuga wa patebulo amapereka zopatsa mphamvu ndipo alibe zakudya zina. Zokometsera zokhala ndi zopatsa mphamvu zimatha kubweretsa kuwonongeka kwa mano.

Zakudya zambiri zomwe zimakhala ndi shuga zimathandizira kunenepa kwambiri kwa ana komanso akulu. Kunenepa kwambiri kumawonjezera chiopsezo cha mtundu wachiwiri wa matenda ashuga, matenda amadzimadzi, komanso kuthamanga kwa magazi.

Zakumwa za shuga monga sorbitol, mannitol, ndi xylitol zimatha kuyambitsa matenda am'mimba ndi kutsekula m'mimba mukamadya kwambiri.

Shuga ali pamndandanda wazakudya zodalirika ku United States Food and Drug Administration (FDA). Lili ndi zopatsa mphamvu 16 pa supuni ya tiyi kapena zopatsa mphamvu 16 pa magalamu anayi ndipo zitha kugwiritsidwa ntchito pang'ono.

American Heart Association (AHA) ikulimbikitsa kuchepetsa kuchuluka kwa shuga mu zakudya zanu. Malangizowa amafikira mitundu yonse ya shuga wowonjezera.

• Amayi sayenera kupeza zopitilira 100 patsiku kuchokera ku shuga wowonjezera (pafupifupi supuni 6 kapena magalamu 25 a shuga).
• Amuna sayenera kupeza zopitilira 150 patsiku kuchokera ku shuga wowonjezera (pafupifupi supuni 9 kapena magalamu 36 a shuga).

Malangizo a Zakudya Zakudya ku United States (USDA) Malangizo aku America amalimbikitsanso kuchepetsa shuga wowonjezera osapitilira 10% ya zopatsa mphamvu zanu patsiku. Njira zina zochepetsera kudya kwanu shuga wophatikiza ndi awa:

• Imwani madzi mmalo mwa soda, madzi "amtundu wa vitamini", zakumwa zamasewera, zakumwa za khofi, ndi zakumwa zamagetsi.
• Idyani maswiti pang'ono ndi maswiti otsekemera monga ayisikilimu, makeke, ndi makeke.
• Werengani malembedwe azakudya za shuga wowonjezera m'mapaketi ophatikizidwa ndi msuzi.
• Pakadali pano palibe upangiri watsiku ndi tsiku wokhudzana ndi mashuga omwe amapezeka mwachilengedwe mumkaka ndi zipatso, koma kwambiri zilizonse shuga imatha kukhala ndi zovuta m'thupi lanu. Ndikofunika kukhala ndi chakudya chamagulu.

Malangizo okhudzana ndi zakudya za American Diabetes Association akuti simufunika kupewa shuga ndi zakudya zonse zomwe zili ndi shuga ngati muli ndi matenda ashuga. Mutha kudya zakudya zochepa izi m'malo mwazakudya zina.

Ngati muli ndi matenda ashuga:

• Shuga amakhudza kuwongolera kwa magazi m'magazi chimodzimodzi ndimadzimadzi ena akamadyedwa pakudya kapena pogulitsira zakudya. Ndibwino kuti muchepetse zakudya ndi zakumwa ndi shuga wowonjezera, komanso kuti muwone kuchuluka kwa shuga wamagazi.
• Zakudya zomwe zili ndi shuga zimatha kukhala ndi zopatsa mphamvu zochepa, koma onetsetsani kuti mwawerenga zolemba za zomwe zili ndi mavitamini azakudya izi. Komanso, onani kuchuluka kwa shuga m'magazi anu.

Kusintha AB, Boucher JL, Cypress M, et al. Malangizo othandizira othandizira odwala omwe ali ndi matenda ashuga. Chisamaliro cha shuga. 2014; 37 (suppl 1): S120-143. PMID: 24357208 www.ncbi.nlm.nih.gov/pubmed/24357208.

Gardner C, Wylie-Rosett J; American Heart Association Komiti Yopatsa Thanzi ya Council on Nutrition, et al. Zakudya zosapatsa thanzi: magwiritsidwe ntchito apano ndi malingaliro azaumoyo: mawu asayansi ochokera ku American Heart Association ndi American Diabetes Association. Chisamaliro cha shuga. 2012; 35 (8): 1798-1808. (Adasankhidwa) PMID: 22778165 www.ncbi.nlm.nih.gov/pubmed/22778165.

Dipatimenti ya Zaumoyo ku U.S. Malangizo a 2015-2020 Zakudya kwa Achimereka. 8th ed. health.gov/dietaryguidelines/2015/guidelines/. Idasindikizidwa Disembala 2015. Idapezeka pa Julayi 7, 2019.

Dipatimenti ya Zaulimi ku U.S. Zakudya zopatsa thanzi komanso zosapatsa thanzi. www.nal.usda.gov/fnic/nutritive-and-nonnutritive-sweetener-source. Inapezeka pa Julayi 7, 2019.