Zomwe Muyenera Kudziwa Zokhudza Maswiti Atsopano Atsopano

Zamkati

• Date madzi
• Madzi a manyuchi
• Kuthamangitsa kwa Palmyra
• Madzi a mpunga wa Brown
• Stevia
• Shuga wa kokonati
• Chipatso cha monki
• Muzu wa Yacon
• Onaninso za

Shuga sali m'malo abwino azaumoyo. Akatswiri ayerekezera kuopsa kwa shuga ndi fodya ndipo amati ndi osokoneza bongo. Kugwiritsa ntchito shuga kumalumikizidwa ndi matenda amtima ndi khansa, yomwe ogulitsa shuga adayesetsa kupitilizabe pa DL kwazaka zambiri.

Lowani: Chidwi chochulukira m'malo mwa shuga. Specialty Food Association, gulu lazamalonda lomwe limapanga malipoti ofufuza kuti apange tsogolo lazakudya, lidaphatikizanso zotsekemera zotsekemera pamndandanda wawo wazoneneratu khumi zapamwamba za 2018.

Chifukwa cha mbiri yoyipa ya shuga, anthu ayamba kuyang'ana zotsekemera zomwe zimakhala ndi "glycemic impact yotsika, zopatsa mphamvu zochepa za shuga, komanso zokometsera zotsekemera komanso zokhazikika," adatero Kara Nielsen, wachiwiri kwa purezidenti wowona ndi kutsatsa kwa CCD Innovation. mu lipoti la trend. Ananeneratu kuti manyuchi opangidwa kuchokera ku deti, manyuchi, ndi mizu ya yacon adzakhala otchuka kwambiri. (Yesani ndiwo zamasamba 10 zopatsa thanzi zotsekemera ndi zotengera shuga zachilengedwe.)

Mwanjira ina, muli ndi zosankha zambiri zokhutiritsa dzino lanu lokoma. Tsopano pali zotsekemera zopangidwa kuchokera pafupifupi chakudya chilichonse chotsekemera-ma coconut, maapulo, mpunga wa bulauni, balere wopangitsa kuti zikhale zosavuta kuposa kale kudula shuga patebulo.

Koma chifukwa chotsekemera sichichepetsedwa pang'ono kuposa shuga wamba sichimapanga wathanzi. "Anthu akusinthana ndi zotsekemera zoterezi zomwe zakhala zikumveka kwambiri posachedwapa chifukwa akuganiza kuti ali ndi thanzi labwino," akutero a Keri Gans, katswiri wazakudya. Zina mwa zotsekemera zimakhala ndi zakudya zomwe simupeza kuchokera ku shuga woyera koma zochepa. Muyenera kudya zambiri za zotsekemera kuti mupeze mlingo wabwino wa zakudya, zomwe mungaganizire, ndi lingaliro loipa.

Gans amalimbikitsa kusankha chokometsera kutengera zomwe mumakonda ndikuchepetsa kuchuluka komwe mumadya monga momwe mumachitira shuga wamba. (USDA ikulimbikitsa kusungitsa shuga osapitilira 10 peresenti ya zopatsa mphamvu zanu zamasiku onse.) Mfundo yofunika: Ndi bwino kusankha chotsekemera kuti mulawe ndikuyang'ana mavitamini kwina kulikonse.

Ngakhale sayenera kulowetsedwa ndi zakudya zathanzi, zotsekemera zatsopanozi zimatanthauza mawonekedwe ndi zonunkhira zambiri zomwe zingayesedwe. Nazi zina mwazotsekemera zamakono zomwe mungawone zambiri chaka chino.

Date madzi

Madzi a tsiku ndi otsekemera ndi madzi omwewo okoma, caramel-y kukoma monga chipatso. Koma ngati n'kotheka, kuli bwino kugwiritsa ntchito masiku onse. (Yesani ndiwo zamasamba 10 zotsekemera ndi madeti.) "Masiku onse ndi gwero lalikulu la fiber, potaziyamu, selenium, ndi magnesium," akutero a Gans. "Koma mukapanga madzi a deti ndikuchotsa madzi omata patsiku lophika, mumataya michere yambiri."

Madzi a manyuchi

Njira ina yotsekemera ndi manyuchi otengedwa ku nzimbe ya manyuchi. (FYI, manyuchi a manyuchi nthawi zambiri amakololedwa kuchokera ku mbewu zokoma za manyuchi, osati mbewu zomwezo zomwe zimagwiritsidwa ntchito pokolola mbewu za manyuchi.) Ndi wandiweyani ngati molasses, wokoma kwambiri, komanso wokoma, choncho pang'ono zimapita kutali, atero a Dana White, mlangizi wazakudya ndi wolemba zamankhwala olembetsedwa. Amapereka lingaliro la kuyesera madzi mu saladi mavalidwe, zinthu zophika, kapena zakumwa.

Kuthamangitsa kwa Palmyra

Palmyra jaggery ndiwotsekemera kuchokera ku mtengo wa kanjedza wa Palmyra womwe nthawi zina umagwiritsidwa ntchito kuphika kwa Ayurvedic. Lili ndi calcium, phosphorus, ndi iron, ndi mavitamini B1, B6, ndi B12. Ndizofanana ndi ma calories opangira shuga, koma otsekemera kuti musagwiritse ntchito zochepa. (Zogwirizana: Kodi Zakudya Zaku Ayurvedic Ndizoyenera Kuchepetsa Thupi?)

Madzi a mpunga wa Brown

Madzi a mpunga wa Brown amapangidwa ndikuphwanya mpunga wofiirira wophika. Zonse ndi shuga ndipo zili ndi index ya glycemic ya 98, pafupifupi kuwirikiza kawiri shuga wapa tebulo. Chovuta china choyenera kuzindikira, kafukufuku wina adapeza kuti mankhwala ena abulauni mumsika amakhala ndi arsenic, chifukwa chake samalani.

Stevia

Stevia amakololedwa kuchokera ku chomera cha stevia. Amawoneka ngati shuga woyera wamba koma amachokera ku 150 mpaka 300 kutsekemera. Ngakhale imachokera ku chomera, stevia imatengedwa ngati chotsekemera chopanga chifukwa cha kuchuluka kwake. Stevia wakhala akumenyedwa chifukwa ndi zero calories, koma sizolakwika. Sweetener yalumikizidwa ndi vuto lomwe lingakhalepo pa mabakiteriya am'matumbo.

Shuga wa kokonati

Shuga wa kokonati amakhala ndi shuga wofiirira pang'ono. Ndi chisankho chabwino kuposa shuga patebulo la anthu omwe amawona shuga wawo wamagazi chifukwa ali ndi index yotsika ya glycemic motero amachititsa kuchepa kwa insulin. Ndizotheka kupitirira malire, komabe. "Shuga wa kokonati walandira chidwi chifukwa anthu azigwirizanitsa chilichonse ndi coconut ndi chakudya chopatsa thanzi," akutero a Gans. "Koma sizili ngati kuluma kokonati; imakonzedwabe."

Chipatso cha monki

Mofanana ndi stevia, zotsekemera zopangidwa ndi zipatso zopangidwa kuchokera ku zipatso za monk ndi zonenepa zochepa, zotsekemera zochokera ku zomera zomwe zimakhala ndi chiwerengero chochepa cha glycemic index. Zonsezi ndizotsekemera kwambiri pambuyo pake. "Chipatso cha monki kwakhalako kwakanthawi koma kwachuluka kwambiri m'zaka zingapo zapitazi ngati mtundu wina wokometsera wabwino," akutero White. Amachenjeza kuti sipanakhalepo motalikirapo kuti athe kudziwa zovuta zomwe zingachitike.

Muzu wa Yacon

Syrup yotengedwa kuchokera ku mizu ya yacon ikuyamba kutengeka kwambiri pompano chifukwa imakhala ndi ulusi wa pre-biotic. (Zotsitsimula: Pre-biotics ndi zinthu zomwe thupi lanu siligaya zomwe zimakhala ngati chakudya cha mabakiteriya omwe ali m'matumbo mwanu.) Koma kachiwiri, chifukwa cha zopatsa mphamvu zopanda kanthu, ndibwino kuti muyang'ane kwinakwake kuti mukonzekere kukonzekera kwanu. .

Onaninso za