Njira zachilengedwe za 10 zosinthira shuga

Zamkati

• 1. Wokondedwa
• 2. Stevia
• 3. Shuga wa kokonati
• 4. Xylitol
• 5. Madzi a Mapulo
• 6. Thaumatin
• 7. Zakudya zopanda shuga zopanda zipatso
• 8. Shuga wofiirira
• 9. Miseche ya nzimbe
• 10. Mazira a m'magazi

Zakudya monga uchi ndi shuga wa kokonati, ndi zotsekemera zachilengedwe monga Stevia ndi Xylitol ndi zina mwa njira zachilengedwe zosinthira shuga woyera kuti uthandizire kuchepetsa thupi ndikukhala ndi thanzi labwino, kuthandizira kupewa ndikuthana ndi matenda monga matenda ashuga, cholesterol komanso kunenepa kwambiri.

Ndikofunika kupewa kugwiritsa ntchito shuga chifukwa kuchuluka kwake kumalimbikitsa kunenepa ndipo kumapangitsa kupanga mafuta, zomwe zimawonjezera ngozi zakubvutika ngati kuwola kwa mano, matenda amtima ndi mafuta a chiwindi, mwachitsanzo. Nazi njira 10 zachilengedwe zosinthira shuga ndikukhala athanzi osataya kukoma kwa chakudya.

1. Wokondedwa

Uchi wa njuchi ndi wotsekemera wachilengedwe ndipo umakhala ndi michere yambiri monga potaziyamu, magnesium, chitsulo ndi calcium, kubweretsa zabwino monga kulimbitsa chitetezo cha mthupi, kuchita ndi ma anti-oxidants, kukonza chimbudzi ndikukhalabe ndi thanzi la m'mimba.

Kuphatikiza apo, uchi uli ndi index ya glycemic index, zomwe zikutanthauza kuti zochepa zazogulitsazi sizimalimbikitsa kupanga mafuta monga zimachitikira ndi shuga. Supuni iliyonse ya uchi ili ndi zopatsa mphamvu pafupifupi 46, ndikofunikira kukumbukira kuti singaperekedwe kwa ana ochepera chaka chimodzi. Onani zambiri za zabwino ndi zotsutsana ndi uchi.

2. Stevia

Stevia ndi chotsekemera chachilengedwe chomwe chimapezeka kuchokera ku chomera cha Stevia Rebaudiana Bertoni, ndipo chitha kupezeka m'masitolo akuluakulu ndi malo ogulitsa zakudya ngati ufa kapena madontho. Imatha kutsekemera pafupifupi shuga pafupifupi 300 kuposa shuga wamba, komanso imabweretsa mwayi wosakhala ndi zopatsa mphamvu.

Stevia itha kugwiritsidwa ntchito pokonzekera kutentha kapena kuzizira, chifukwa imakhala yosasunthika pakatentha kwambiri, yosavuta kugwiritsa ntchito m'makeke, makeke kapena maswiti omwe amafunika kuphikidwa kapena kuphika. Onani mafunso 5 odziwika kwambiri okhudza zotsekemera za Stevia.

3. Shuga wa kokonati

Shuga wa kokonati ali ndi glycemic index, zomwe zikutanthauza kuti sizimayambitsa kuchuluka kwa magazi m'magazi ndipo sizimapangitsa kupanga mafuta, kuthandiza kuwongolera.

Kuphatikiza apo, shuga wa kokonati ali ndi michere yambiri monga iron, calcium, zinc ndi potaziyamu, koma chifukwa imakhala ndi mafuta ambiri a fructose, iyenera kugwiritsidwa ntchito moyenera, chifukwa kuchuluka kwake kumatha kuyambitsa mavuto monga mafuta a chiwindi komanso kunenepa. Supuni iliyonse ya shuga ili ndi makilogalamu pafupifupi 20.

4. Xylitol

Xylitol ndi mtundu wa shuga, monga erythritol, maltitol ndi sorbitol, zonse zomwe ndi zinthu zachilengedwe zomwe zimapezeka kuchokera ku zipatso, ndiwo zamasamba, bowa kapena udzu wam'madzi. Chifukwa chakuti ali ndi chiwerengero chochepa cha glycemic, iwo ndi njira yabwino yachilengedwe ndipo ali ndi mphamvu zotsekemera monga shuga.

Ubwino wina ndikuti xylitol sichivulaza mano ndipo ili ndi ma calories ochepa kuposa shuga, okhala ndi ma calories asanu ndi atatu pa supuni iliyonse ya mankhwala. Popeza mphamvu yake yotsekemera imafanana ndi shuga, itha kugwiritsidwa ntchito mofananira momwe ingalowerere m'malo osiyanasiyana okonzekera zophikira.

5. Madzi a Mapulo

Mazira a mapulo, omwe amatchedwanso mapulo kapena mapulo, amapangidwa kuchokera mumtengo womwe umapezeka kwambiri ku Canada, ndipo umakhala ndi thanzi labwino chifukwa chokhala ndi ma antioxidants ambiri ndi michere monga calcium, potaziyamu ndi zinc.

Madzi a mapulo atha kugwiritsidwa ntchito pokonzekera kutentha, koma chifukwa ali ndi zopatsa mphamvu komanso shuga, iyeneranso kudyedwa pang'ono.

6. Thaumatin

Thaumatin ndi wotsekemera wachilengedwe wopangidwa ndi mapuloteni awiri ndipo ali ndi mphamvu zotsekemera pafupifupi 2000 mpaka 3000 kuposa shuga wamba. Popeza amapangidwa ndi mapuloteni, alibe mphamvu yowonjezera magazi m'magazi ndipo samalimbikitsa kupanga mafuta, ndipo atha kugwiritsidwa ntchito pochepetsa zakudya komanso kuwongolera matenda ashuga, mwachitsanzo.

Thaumatin ili ndi zopatsa mphamvu zofanana ndi shuga, koma popeza mphamvu yake yotsekemera imakhala yayikulu kwambiri kuposa shuga, magwiritsidwe ake amapangidwa pang'ono kwambiri, omwe amawonjezera ma calories ochepa pachakudya.

7. Zakudya zopanda shuga zopanda zipatso

Kuwonjezera jellies wopanda zipatso, wotchedwanso 100% zipatso, ndi njira ina yachilengedwe yokometsera zakudya ndi kukonzekera monga yogati, mavitamini ndi pasitala ya makeke, ma pie ndi makeke.

Poterepa, shuga wachilengedwe wa chipatsocho amaphatikizika ngati mafuta odzola, omwe amawonjezera mphamvu yake yotsekemera, kuwonjezera pakupatsa kununkhira kwakukonzekera malinga ndi kununkhira kwa mafutawo. Kuti muwonetsetse kuti jelly ndi chipatso cha 100%, ingoyang'anani mndandanda wazopangira pazogulitsa, zomwe ziyenera kukhala ndi zipatso zokha, popanda shuga wowonjezera.

8. Shuga wofiirira

Shuga wofiirira amapangidwa ndi nzimbe, koma sizimayeretsedwanso ngati shuga woyera, zomwe zikutanthauza kuti michere yake imasungidwa pomaliza. Chifukwa chake, mumakhala mchere monga calcium, magnesium, potaziyamu ndi phosphorous.

Komabe, ndikofunikira kukumbukira kuti ngakhale ili ndi michere yambiri, shuga wofiirira amakhala ndi ma calories ofanana ndi shuga woyera, ndipo sayenera kugwiritsidwa ntchito pafupipafupi kapena kugwiritsidwa ntchito ngati munthu ali ndi matenda ashuga.

9. Miseche ya nzimbe

Masiwa ndi mankhwala opangidwa kuchokera pakusintha kwa madzi ashuga kapena popanga rapadura, wokhala ndi mdima wakuda komanso mphamvu yotsekemera. Chifukwa silinayeretse, lili ndi mchere wofanana ndi shuga wofiirira, wokhala ndi calcium, magnesium, potaziyamu ndi phosphorous.

Komabe, iyeneranso kudyedwa pang'ono pokha chifukwa chokhala ndi ma calorie ambiri, ndipo iyenera kupewedwa pakagwa matenda ashuga ndi matenda a impso. Onani zambiri zama molasses ndikuphunzira zamphamvu zotsekemera komanso zopatsa mphamvu zokometsera zachilengedwe.

10. Mazira a m'magazi

Erythritol ndimanunkhira achilengedwe omwe ali ndi chiyambi chofanana ndi xylitol, koma amakhala ndi ma 0.2 calories okha pa gramu, kukhala pafupifupi otsekemera opanda phindu la caloric. Ili ndi 70% yamphamvu yotsekemera shuga, ndipo itha kugwiritsidwa ntchito ndi anthu odwala matenda ashuga kapena omwe akufuna kuonda.

Kuphatikiza apo, erythritol siyimayambitsa zibowo ndipo imapezeka m'masitolo azakudya kapena zowonjezera zowonjezera ndipo imagulitsidwa ngati ufa.

Kukuthandizani kuti muchepetse thupi komanso kuchepetsa shuga m'magazi anu, onani njira zitatu zochepetsera kudya shuga.

Onerani vidiyo yotsatirayi kuti muwone mavuto omwe angakhalepo ndi zotsekemera zopangira: