Zakudya zokhala ndi shuga: zomwe zili ndi mitundu ya shuga

Zamkati

• Mitundu ya shuga imapezeka pazakudya
• 1. Sucrose
• 2. Fructose
• 3. Lactose
• 4. Wowuma
• 5. Wokondedwa
• 6. Madzi a chimanga
• 7. Maltodextrin
• Zakudya zokhala ndi shuga ndi mafuta ambiri

Zakudya zam'madzi ndi zomwe zimapangitsa kuti thupi likhale ndi mphamvu zambiri, zomwe zimapereka pakati pa 50 ndi 60% ya ma calories omwe amayenera kudyetsedwa masana. Pali mitundu iwiri ya chakudya: chosavuta komanso chovuta.

Zakudya zamadzimadzi zosavuta zimayamwa msanga m'matumbo, zomwe zimapangitsa kukula kwa shuga m'magazi, ndipo ziyenera kudyedwa mosamala ndi anthu onenepa kwambiri, matenda amtima, ashuga kapena omwe ali ndi mavuto a insulin. Zitsanzo zina za zakudya zokhala ndi chakudya chosavuta ndi shuga woyera, shuga wofiirira ndi uchi.

Zakudya zina monga mkate, mbatata, mpunga, nyemba ndi beets ndizomwe zimayambitsa ma carbohydrate ovuta, omwe, akagayidwa, amasandulikanso shuga, komabe amachulukitsa kuchuluka kwa shuga m'magazi pang'onopang'ono kutengera chakudya ndi kuchuluka kwa fiber yake ali, atha kuphatikizidwanso pazakudya zopatsa thanzi komanso zopatsa thanzi.

Mitundu ya shuga imapezeka pazakudya

Shuga amatha kupezeka m'njira zosiyanasiyana kutengera momwe amapangira mankhwala, okhala ndi mayina osiyanasiyana komanso magwiridwe antchito mthupi. Mndandanda wotsatirawu ukuwonetsa mitundu yosiyanasiyana ya shuga komanso komwe amapangira zakudya:

1. Sucrose

Sucrose, yemwe amadziwika kuti shuga wa patebulo, ndi disaccharide, yopangidwa ndi mgwirizano wa molekyulu wa shuga ndi wina wa fructose. Pakadali pano, kompositi iyi imagwiritsidwa ntchito ngati chowonjezera pazinthu zingapo zopangidwa.

Mtundu uwu wa shuga umakhala ndi glycemic index, chifukwa ukalowa m'matumbo, umachulukitsa shuga wamagazi, kuphatikiza pakukonda mafuta mthupi, chifukwa chake, kumwa kwambiri kumalumikizidwa ndi chiopsezo chowonjezeka cha matenda amtima, kunenepa kwambiri komanso matenda ashuga.

Zakudya: nzimbe, shuga wofiirira, shuga wa demerara, shuga wa beet ndi zinthu zomwe zimakhala nazo.

2. Fructose

Fructose ndi monosaccharide, ndiye kuti, ndi amodzi mwamamolekyulu osavuta a chakudya ndipo ndi okoma kwambiri kuposa onse. Fructose amapangidwa posintha shuga womwe ulipo wowuma chimanga. Monga sucrose, kumwa kwambiri kumayanjananso ndi chiopsezo chowonjezeka cha matenda amtima komanso amadzimadzi.

Zakudya: zipatso, chimanga, ndiwo zamasamba ndi uchi.

3. Lactose

Lactose, wodziwika bwino ngati shuga wamkaka, ndi disaccharide yopangidwa ndi mgwirizano wamolekyulu wa shuga wokhala ndi molekyulu ya galactose. Anthu ena sagwirizana ndi mtundu uwu wa shuga, chifukwa chake mikhalidwe imeneyi kumwa kwawo kuyenera kuchepetsedwa kapena kuchotsedwa pazakudya.

Zakudya: mkaka ndi mkaka.

4. Wowuma

Wowuma ndi chakudya chovuta kupanga chopangidwa ndi ma polysaccharides awiri, amylopectin ndi amylose, omwe amapukutidwa pang'onopang'ono mthupi ndikupanga shuga ngati chinthu chomaliza.

Chakudya chamtunduwu chiyenera kudyedwa mokwanira mu zakudya, kupewa kumwa mopitirira muyeso, motero kupewa kunenepa kwambiri komanso matenda opatsirana.

Zakudya: mpunga, mbatata, pasitala, nyemba, nandolo, chimanga, ufa ndi wowuma chimanga.

5. Wokondedwa

Uchi umapangidwa ndi molekyulu ya glucose ndi fructose, makamaka, yogwiritsidwa ntchito ngati zotsekemera zachilengedwe, komabe, kumwa kwake kuyeneranso kuchepetsedwa kuti muchepetse kunenepa kwambiri.

Uchi umapereka maubwino angapo azaumoyo, popeza uli ndi mavitamini ndi michere yambiri yomwe imathandizira kukulitsa chitetezo chamthupi.

Zakudya: Uchi wa njuchi.

6. Madzi a chimanga

Madzi a chimanga ndi njira yotsekemera ya shuga yomwe imagwiritsidwa ntchito kutsekemera zinthu zosiyanasiyana zotukuka. Chifukwa chakuchulukirachulukira kwa shuga, kugwiritsa ntchito mankhwala otukuka omwe ali ndi mankhwalawa kumatha kubweretsa matenda ena, monga kunenepa kwambiri, matenda amtima komanso matenda ashuga.

Palinso madzi ambiri a chimanga a fructose, omwe amachokera m'mazira a chimanga okha ndi shuga wambiri ndipo amagwiritsidwanso ntchito kutsekemera mankhwala ndi zakumwa zotukuka.

Zakudya: zakudya zotukuka, zakumwa zozizilitsa kukhosi ndi timadziti tomwe timatukuka.

7. Maltodextrin

Maltodextrin ndi chifukwa cha kuwonongeka kwa mamolekyulu owuma, chifukwa chake amapangidwa ndi mamolekyulu angapo a shuga. Maltodextrin imapezeka m'magawo ang'onoang'ono komanso m'zinthu zopangidwa ndi mafakitale, kugwiritsidwa ntchito ngati choletsa kapena kuwonjezera kuchuluka kwa chakudya.

Kuphatikiza apo, maltodextrin ili ndi chilinganizo chambiri cha glycemic motero sichikulimbikitsidwa kwa odwala matenda ashuga kapena anthu omwe ali ndi mavuto a insulin.

Zakudya: mkaka wa ana, zowonjezera mavitamini, ma hamburger, mipiringidzo yambewu ndi zakudya zina zopangidwa.

Zakudya zokhala ndi shuga ndi mafuta ambiri

Zakudya zambiri zomwe zili ndi shuga zimakhalanso ndi mafuta, monga quindim, brigadeiro, mkaka wokhazikika, keke, lasagna, biscuit pakati pa ena. Pachifukwa ichi, kuwonjezera pakukonda kunenepa, kumalola kuyambika kwa matenda ashuga, chifukwa kumawonjezera kuchuluka kwa shuga m'magazi popeza ali ndi glycemic index.

Kuphatikiza apo, amachulukitsanso cholesterol, triglycerides komanso chiopsezo cha matenda monga atherosclerosis ndi matenda amtima, ndipo amayenera kudyedwa pafupipafupi kuti thupi likhale lathanzi.