Njira zitatu zochepetsera kumwa shuga

Zamkati

• 1. Pang'ono pang'ono pewani shuga
• 2. Osathira shuga pakumwa
• 3. Werengani zolemba
• Chifukwa chake ndikofunika kuchepetsa shuga

Njira ziwiri zosavuta komanso zochepetsera kumwa shuga sizowonjezera shuga ndi khofi, msuzi kapena mkaka, ndikusintha zakudya zoyengedwa ndimitundu yonse, monga mkate.

Kuphatikiza apo, kuti muchepetse kumwa shuga ndikofunikanso kuchepetsa kugwiritsidwa ntchito kwa zakudya zomwe zasinthidwa ndikuwerenga zolembazo kuti muzindikire kuchuluka kwa shuga pachakudya chilichonse.

1. Pang'ono pang'ono pewani shuga

Kukoma kokoma kumatha kusokoneza, ndikusintha masamba omwe amakonda kuzolowera, ndikofunikira kuti muchepetse shuga wazakudyazo mpaka mutazolowera kukoma kwachakudya, osafunikira kugwiritsa ntchito shuga kapena zotsekemera.

Chifukwa chake, ngati mumayika supuni 2 za shuga woyera mu khofi kapena mkaka, yambani kuwonjezera supuni imodzi, makamaka shuga wofiirira kapena demerara. Pambuyo pa masabata awiri, sinthanitsani shuga ndi madontho ochepa a Stevia, omwe ndi otsekemera achilengedwe. Onani zotsekemera zina zachilengedwe 10 zomwe zitha kugwiritsidwa ntchito m'malo mwa shuga.

2. Osathira shuga pakumwa

Gawo lotsatira silowonjezera shuga kapena chotsekemera mu khofi, tiyi, mkaka kapena msuzi. Pang'ono ndi pang'ono, m'kamwa mumazolowera ndipo shuga umakhala wochepa.

Kuchuluka kwa shuga komwe kumatha kumwa tsiku ndi 25 g yokha, ndi supuni imodzi ya shuga yomwe ili kale ndi 24 g ndi 1 galasi ya soda yokhala ndi 21 g. Kuphatikiza apo, shuga imapezekanso muzakudya zochepa zokoma monga buledi ndi chimanga, zomwe zimapangitsa kuti zikhale zosavuta kufikira malire anu patsiku. Onani zakudya zina zokhala ndi shuga wambiri.

3. Werengani zolemba

Nthawi zonse mukamagula malonda, werengani dzina lake mosamala, kuti muwone kuchuluka kwa shuga womwe uli nawo. Komabe, makampaniwa amagwiritsa ntchito mitundu ingapo ya shuga ngati chophatikiza cha zinthu zake, ndipo atha kupezeka pamndandanda ndi mayina otsatirawa: shuga wosandulika, shuga, shuga, shuga, fructose, molasses, maltodextrin, dextrose, maltose ndi manyuchi a chimanga.

Mukamawerenga chizindikirocho, nkofunikanso kukumbukira kuti zinthu zoyambirira pamndandanda ndizomwe ndizogulitsa kwambiri. Chifukwa chake, ngati shuga ibwera koyamba, ndiye chinthu chomwe chimagwiritsidwa ntchito kwambiri popanga izi. Onani maupangiri ena amomwe mungawerengere cholembera chakudya mu kanemayu:

Chifukwa chake ndikofunika kuchepetsa shuga

Kugwiritsa ntchito shuga mopitirira muyeso kumalumikizidwa ndi chiopsezo chowonjezeka cha matenda monga mtundu wa 2 shuga, uric acid, cholesterol, kuthamanga kwa magazi ndi khansa. Onani mavuto ena ndikuphunzira chifukwa chake shuga ndi woipa kwambiri pa thanzi lanu.

Kusamalira shuga ndikofunikira kwambiri kwa ana, chifukwa akadali ndi kadyedwe komanso kumwa kwambiri shuga kuyambira ali mwana kumawonjezera chiopsezo cha matenda ashuga ndi matenda amtima ali achichepere. Onani maupangiri ogulitsira bwino kumsika.