Funsani Dokotala Wazakudya: Coconut Sugar vs. Table Sugar

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Q: Kodi shuga wa kokonati ndi wabwino kuposa shuga wapa tebulo? Zedi, kokonati madzi ali ndi thanzi labwino, koma nanga zotsekemera?

Yankho: Shuga wa kokonati ndiye chakudya chaposachedwa kwambiri chotuluka mu coconut (onani zidutswa zam'mbuyomu zamafuta a kokonati ndi batala wa kokonati). Koma mosiyana ndi zakudya zina zotchuka zomwe zimachokera ku chipatso cha kokonati, shuga wa kokonati amapangidwa kuchokera ku madzi ophikidwa mofanana ndi momwe madzi a mapulo amapangidwira. Shuga yomwe imatulutsidwa imakhala ndi bulauni yofiirira yofanana ndi shuga wofiirira.

Chakudya chopatsa thanzi, shuga wa kokonati ndi wosiyana pang'ono ndi shuga wa patebulo, womwe umapangidwa ndi 100% ya sucrose (ma glucose ndi fructose mamolekyulu ogundana). Shuga wa kokonati amangokhala pafupifupi 75% ya sucrose, wokhala ndi shuga pang'ono ndi fructose. Kusiyana kumeneku ndi kochepa, komabe, kotero kuti ziwirizo ndizofanana.

Mafuta amodzi a kokonati, komabe? Ndiwolemera mu mchere monga zinki, potaziyamu, ndi magnesium kusiyana ndi zotsekemera zina monga madzi a mapulo, uchi, kapena shuga wamba wapa tebulo, omwe alibe mchere uliwonse. Vuto ndilakuti, ngati mumadziwa zaumoyo wanu, simukuwononga zilizonse mtundu wa shuga wochuluka wofunikira kuti atenge mchere wambiri. Mtedza, mbewu, ndi nyama zowonda ndizabwino kubetcha mchere monga zinc ndi magnesium. Ndipo masamba monga tomato ndi kale adzakuthandizani kukwaniritsa zosowa zanu za potaziyamu-osati shuga wa kokonati!

Komanso, mfundo imodzi yosokoneza pozungulira shuga wa kokonati ndiyowerengera wa glycemic index-muyeso wofanana ndi momwe shuga mumankhwala amaperekera shuga m'magazi mwanu. Zakudya zochepa za glycemic index zimawonedwa ngati zabwino kwa inu (ngakhale lingaliro limenelo ndi lotsutsana). Ndipo kafukufuku wa glycemic index wa shuga wa kokonati ndi Food and Nutrition Research Institute ku Philippines adapeza kuti shuga wa kokonati ali ndi glycemic index ya 35, zomwe zimapangitsa kukhala chakudya cha "glycemic index" - ndipo motero, kuchita pang'onopang'ono kusiyana ndi shuga wa tebulo. Komabe, kafukufuku waposachedwapa wa University of Sydney Glycemic Index Research Service (mtsogoleri wa dziko lonse pamutuwo) adavotera pa 54. Mndandanda wa shuga wa tebulo: 58 mpaka 65. Kodi muyenera kudziwa chiyani? Kusiyana kumeneku ndi mwadzina.

Pamapeto pake, shuga ndi shuga. Ngati mumakonda kukoma kwa coconut mu khofi wanu, zili bwino. Gwiritsani ntchito zomwe mumakonda-ingogwiritsani ntchito pang'ono.

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