Mayina 56 Omwe Ambiri Amadziwika Ndi Shuga (Ena Ndi Ovuta)

Zamkati

• Kodi shuga wowonjezera ndi chiyani?
• Glucose kapena fructose - Kodi ndizofunika?
• 1. Shuga / sucrose
• 2. Madzi a chimanga a fructose (HFCS)
• 3. Tumizani timadzi tokoma
• 4–37. Shuga wina wokhala ndi shuga ndi fructose
• 38-52. Shuga wokhala ndi shuga
• 53-54. Shuga wokhala ndi fructose kokha
• 55-56. Shuga wina
• Palibe chifukwa chopewa shuga wopezeka mwachilengedwe

Shuga wowonjezera watenga mawonekedwe ngati chowonjezera kuti mupewe pazakudya zamakono.

Pafupifupi, anthu aku America amadya supuni 17 za shuga wowonjezera tsiku lililonse ().

Zambiri mwa izi zimabisidwa mkati mwa zakudya zosinthidwa, kotero anthu sazindikira kuti akudya.

Shuga yonseyi imatha kukhala yofunikira pamatenda akulu angapo, kuphatikiza matenda amtima ndi matenda ashuga (,).

Shuga amapita ndi mayina osiyanasiyana, chifukwa zimatha kukhala zovuta kudziwa kuchuluka kwa chakudya chomwe chilipo.

Nkhaniyi ili ndi mayina 56 osiyanasiyana a shuga.

Choyamba, tiyeni tifotokozere mwachidule zomwe zowonjezera shuga ndi momwe mitundu yosiyanasiyana ingakhudzire thanzi lanu.

Kodi shuga wowonjezera ndi chiyani?

Pakukonza, shuga amawonjezeredwa pachakudya kuti chikometseko, kapangidwe kake, mashelufu ake, kapena zinthu zina.

Shuga wowonjezeredwa nthawi zambiri amakhala osakaniza shuga wosavuta monga sucrose, glucose, kapena fructose. Mitundu ina, monga galactose, lactose, ndi maltose, sizodziwika kwenikweni.

Food and Drug Administration (FDA) tsopano ikufuna kuti kuchuluka kwa shuga wowonjezera komwe chakudya kapena chakumwa chili nawo kwalembedwa pamndandanda wazowona zaumoyo. Chizindikirocho chiyeneranso kulembetsa peresenti ya Daily Value (DV).

Pakadali pano, shuga wosakaniza ndi mankhwala osakaniza, monga shuga wa patebulo ndi madzi a mapulo, ali ndi mbiri yosiyanako pang'ono yazakudya.

Pazogulitsazo, chizindikirocho chiziphatikizira peresenti ya shuga wowonjezera shuga. Izi zitha kupezekanso m'mawu am'munsi pamunsi pa lembalo komanso kuchuluka kwa shuga wowonjezera ().

Shuga amawonjezeredwa pazakudya zopangidwa. FDA yatanthauzira "shuga" ndipo imafuna kuti shuga wina azitchedwa "shuga wowonjezera" muzogulitsa.

Glucose kapena fructose - Kodi ndizofunika?

Mwachidule, inde. Glucose ndi fructose - ngakhale ndizofala kwambiri ndipo nthawi zambiri zimapezeka limodzi - zitha kukhala ndi zotsatirapo zosiyanasiyana mthupi lanu. Glucose imatha kupangika ndi pafupifupi pafupifupi selo iliyonse mthupi lanu, pomwe fructose imatha kupukusa pafupifupi chiwindi ().

Kafukufuku akuwonetsa mobwerezabwereza zotsatira zoyipa zakumwa kwambiri shuga (6,, 8).

Izi zimaphatikizapo kukana kwa insulin, matenda amadzimadzi, matenda a chiwindi chamafuta, ndi mtundu wachiwiri wa shuga.

Mwakutero, kudya mopitirira muyeso mtundu uliwonse wa shuga kuyenera kupewedwa.

Shuga wowonjezedwa amapita ndi mayina ambiri, ndipo mitundu yambiri imakhala ndi glucose kapena fructose. Kupewa kudya kwambiri shuga pa chakudya chanu cha tsiku ndi tsiku ndi njira yofunikira yathanzi.

1. Shuga / sucrose

Sucrose ndi shuga wofala kwambiri.

Nthawi zambiri amatchedwa "shuga wa patebulo," ndimakhabohydrate obadwa mwachilengedwe omwe amapezeka zipatso ndi zomera zambiri.

Shuga wapa tebulo nthawi zambiri amatengedwa ku nzimbe kapena ku beets. Amakhala ndi 50% shuga ndi 50% fructose, omangidwa pamodzi.

Sucrose imapezeka mu zakudya zambiri. Zina mwa izo ndi izi:

• ayisi kirimu
• maswiti
• mitanda
• makeke
• koloko
• timadziti ta zipatso
• zamzitini zipatso
• nyama yokonzedwa
• chimanga cham'mawa
• ketchup

Sucrose imadziwikanso kuti shuga wa patebulo. Zimapezeka mwachilengedwe m'mitengo ndi zomera zambiri, ndipo zimawonjezeredwa ku mitundu yonse yazakudya zopangidwa. Amakhala ndi 50% shuga ndi 50% fructose.

2. Madzi a chimanga a fructose (HFCS)

Madzi a chimanga a Fructose (HFCS) ndi otsekemera omwe amagwiritsidwa ntchito kwambiri, makamaka ku United States.

Amapangidwa kuchokera ku wowuma chimanga kudzera munjira yamafuta. Amakhala ndi fructose ndi shuga.

Pali mitundu yosiyanasiyana ya HFCS yomwe ili ndi mitundu yosiyanasiyana ya fructose.

Mitundu iwiri yomwe imagwiritsidwa ntchito pazakudya ndi zakumwa ndi:

• HFCS 55. Uwu ndiye mtundu wofala kwambiri wa HFCS. Lili ndi 55% fructose, pafupifupi 45% shuga, ndi madzi.
• HFCS 42. Fomuyi imakhala ndi 42% fructose, ndipo yotsalayo ndi shuga ndi madzi ().

HFCS imakhala yofanana ndi ya sucrose (50% fructose ndi 50% glucose).

HFCS imapezeka mu zakudya ndi zakumwa zambiri, makamaka ku United States. Izi zikuphatikiza:

• koloko
• mikate
• makeke
• maswiti
• ayisi kirimu
• mikate
• chimanga mipiringidzo

Madzi a chimanga apamwamba a fructose amapangidwa kuchokera ku wowuma chimanga. Amakhala ndi mitundu yosiyanasiyana ya fructose ndi shuga, koma mawonekedwe ake ndi ofanana ndi sucrose kapena shuga wapa tebulo.

3. Tumizani timadzi tokoma

Mchere wa Agave, womwe umatchedwanso madzi a agave, ndi wotsekemera wotchuka kwambiri wopangidwa kuchokera ku chomera cha agave.

Amagwiritsidwa ntchito mobwerezabwereza ngati "wathanzi" m'malo mwa shuga chifukwa samatulutsa shuga m'magazi ambiri monga mitundu ina yambiri ya shuga.

Komabe, timadzi tokoma timakhala ndi 70-90% fructose ndi 10-30% shuga.

Amagwiritsidwa ntchito mu "zakudya zathanzi" zambiri, monga mipiringidzo yazipatso, ma yogurts okoma, ndi mipiringidzo yambewu.

Timadzi tokoma kapena madzi amapangidwa kuchokera ku chomera cha agave. Lili ndi 70-90% fructose ndi 10-30% shuga.

4–37. Shuga wina wokhala ndi shuga ndi fructose

Shuga ndi zotsekemera zambiri zimakhala ndi glucose ndi fructose.

Nazi zitsanzo zingapo:

• shuga wa beet
• ziphuphu zakuda
• shuga wofiirira
• zokometsera zokometsera
• timibulu ta madzi a nzimbe
• nzimbe
• caramel
• madzi a carob
• shuga wambiri
• shuga wa kokonati
• shuga wa confectioner (shuga wambiri)
• shuga tsiku
• shuga wa demerara
• Makhiristo ku Florida
• juwisi wazipatso
• Madzi azipatso amamvetsera
• shuga wagolide
• madzi agolide
• shuga wamphesa
• wokondedwa
• shuga wambiri
• sungani shuga
• mapulo manyuchi
• manyowa
• muscovado shuga
• panela shuga
• rapadura
• shuga wosaphika
• woyenga
• manyuchi a manyuchi
• chithu
• shuga wambiri
• shuga wa turbinado
• shuga wachikasu

Mashuga onsewa amakhala ndi glucose ndi fructose wosiyanasiyana.

38-52. Shuga wokhala ndi shuga

Zakudya zotsekerazi zimakhala ndi glucose kapena glucose weniweni yemwe amaphatikizidwa ndi shuga kupatula fructose. Mashuga enawa atha kuphatikiza shuga wina monga galactose:

• chimera cha barele
• madzi a mpunga wofiirira
• chimanga manyuchi
• chimanga madzi zolimba
• alireza
• alireza
• chimera cha ziweto
• Madzi amtundu wa ethyl
• shuga
• zolimba shuga
• lactose
• madzi a chimera
• kutuloji
• maltose
• madzi a mpunga

Mashugawa amakhala ndi shuga, mwina palokha kapena kuphatikiza ndi shuga kupatula fructose.

53-54. Shuga wokhala ndi fructose kokha

Ma sweeteners awiriwa ali ndi fructose yokha:

• crystalline fructose
• fructose

Fructose yoyera imangotchedwa fructose kapena crystalline fructose.

55-56. Shuga wina

Pali shuga wowonjezera omwe alibe glucose kapena fructose. Sakhala okoma kwenikweni komanso ocheperako, koma nthawi zina amagwiritsidwa ntchito ngati zotsekemera:

1. D-ribose
2. galactose

D-ribose ndi galactose sizotsekemera monga glucose ndi fructose, koma amagwiritsidwanso ntchito ngati zotsekemera.

Palibe chifukwa chopewa shuga wopezeka mwachilengedwe

Palibe chifukwa chopewa shuga yomwe mwachilengedwe imapezeka pazakudya zonse.

Zipatso, ndiwo zamasamba, ndi zopangidwa ndi mkaka mwachilengedwe zimakhala ndi shuga pang'ono komanso fiber, mavitamini, michere, ndi zinthu zina zopindulitsa.

Zotsatira zoyipa zaumoyo wokhudzana ndi shuga wambiri zimabwera chifukwa cha kuchuluka kwa shuga wowonjezera womwe umapezeka pazakudya zakumadzulo.

Njira yothandiza kwambiri yochepetsera kudya shuga ndikudya zakudya zonse zomwe zimakonzedwa pang'ono.

Komabe, ngati mungaganize zogula zakudya zomwe zili m'matumba, samalani ndi mayina osiyanasiyana omwe shuga amadutsa.