Shuga wa Demerara: Zabwino kapena Zoipa?

Zamkati

• Kodi Demerara Shuga Ndi Chiyani?
• Kodi Ndizabwino Kuposa Shuga Woyera?
• Akumana Little Processing
• Muli Mavitamini ndi Mchere Wina
• Zapangidwa kuchokera ku Sucrose
• Mawerengero Omwe Amakhala Ndi Shuga Wokhazikika
• Zimakhudza Magazi Anu Amakhala Ngati Shuga Wokhazikika
• Mfundo Yofunika Kwambiri

Zimadziwika bwino kuti shuga wochuluka ndi woipa pa thanzi lanu.

Komabe, pali mitundu yambiri ya shuga ndi shuga yomwe ilipo masiku ano.

Nzosadabwitsa kuti chisokonezo chimachulukira komwe angasankhe.

Anthu ena amaganiza kuti shuga wa demerara ndi mtundu wathanzi wa shuga, ndipo nthawi zambiri umatuluka ngati njira ina yokhazikika, shuga woyera.

Nkhaniyi ikufotokoza ngati shuga wa demerara ndiwabwino kapena woyipa kwa inu.

Kodi Demerara Shuga Ndi Chiyani?

Shuga wa Demerara amapangidwa kuchokera ku nzimbe ndipo amakhala ndi mbewu zazikulu zomwe zimapereka mawonekedwe abwino, osakhazikika pophika.

Amachokera ku Guyana (kale Demerara) ku South America. Komabe, shuga ambiri a demerara omwe akupezeka lero amachokera ku Mauritius ku Africa.

Nthawi zambiri amagwiritsidwa ntchito ngati owaza kuti azikongoletsa makeke ndi ma muffin koma amathanso kuwonjezeredwa ku tiyi ndi khofi.

Mwachibadwa mumakhala ma molasses ochepa, omwe amawapatsa utoto wonyezimira komanso kukoma kwa caramel.

Shuga wa Demerara, wopangidwa ndi nzimbe, amapangidwa ndi njere zazikulu ndipo ndi bulauni wonyezimira chifukwa cha kuchuluka kwake kwanyengo.

Kodi Ndizabwino Kuposa Shuga Woyera?

Ena omwe amalimbikitsa shuga wa demerara amati ndiwathanzi kwambiri kuposa shuga woyera.

Komabe, pangakhale kusiyana kochepa pakati pawo.

Akumana Little Processing

Shuga wa Demerara samakonzedwa kwenikweni.

Nzimbe zimakakamizidwa koyamba kutulutsa madzi a nzimbe. Kenako imaphika ndipo pamapeto pake imakanika kukhala mankhwala. Madziwo akasanduka nthunzi, amaziziritsa ndi kuumitsa (1).

Shuga wa Demerara amasunga mavitamini ndi michere, pomwe shuga yoyera imakonzedwa kwambiri ndipo ilibe michere (2).

Ngakhale shuga wa demerara amadwala kwambiri kuposa shuga woyera, amawerengedwa kuti shuga wowonjezera - shuga yemwe salinso mu mawonekedwe ake achilengedwe.

Shuga wowonjezera wochulukirapo umalumikizidwa ndi chiopsezo chowonjezeka cha kunenepa kwambiri, matenda amtima komanso matenda ashuga amtundu wa 2. Chifukwa chake, ndikofunikira kudya shuga wa demerara nthawi ndi nthawi komanso pang'ono ().

Shuga wa Demerara amapangidwa kuchokera ku nzimbe zoumirizidwa ndipo samakhudza kwambiri. Ngakhale zili choncho, ikadali shuga wowonjezera ndipo iyenera kudyedwa pang'ono.

Muli Mavitamini ndi Mchere Wina

Shuga wa Demerara mwachilengedwe amakhala ndi ma molasses, omwe ali ndi mavitamini ndi michere monga calcium, iron, magnesium ndi mavitamini B3, B5 ndi B6 (4).

Kawirikawiri, mdima wa shuga wotchedwa demerara, umachulukitsa kuchuluka kwa manyowa ndi mchere (5).

Komabe, kafukufuku wina adapeza kuti shuga wofiirira wakuda monga demerara sanali mavitamini oyenera, chifukwa chake amatha kungopereka zochepa pakudya (RDI) akamadya pang'ono (5).

Poganizira izi, muyenera kupewa kudya shuga wambiri wa demerara, chifukwa maubwino ndi mavitamini ndi zochulukirapo kuposa zotsatira za shuga wochulukirapo.

Shuga wa Demerara ali ndi mavitamini ndi michere yambiri monga calcium, iron ndi mavitamini B - koma ndalamazi sizofunikira.

Zapangidwa kuchokera ku Sucrose

Shuga Woyera kapena wokhazikika amakhala ndi sucrose yonse, yopangidwa ndi glucose ndi fructose womangidwa pamodzi ().

Zambiri mwazinthu izi zimalumikizidwa ndi chiopsezo chowonjezeka cha matenda amtundu wa 2.

Masi omwe amakhala mu shuga wa demerara amakhala ndi sucrose, komanso ma glucose ndi ma molekyulu a fructose, mitundu ya mavitamini ndi michere, madzi pang'ono ndi pang'ono pamagulu azomera. Otsatirawa amatha kukhala ndi maantimicrobial properties ().

Komabe, chophatikiza chachikulu cha mitundu yonse ya shuga ndi sucrose, yomwe imatha kukhala ndi zovuta m'thupi.

Demerara ndi shuga woyera zonse zimakhala ndi sucrose yambiri, yomwe imalumikizidwa ndi chiopsezo chowonjezeka chokhala ndi matenda a shuga amtundu wa 2.

Mawerengero Omwe Amakhala Ndi Shuga Wokhazikika

Demerara ndi shuga woyera wokhazikika amakhala ofanana ndi ma calories.

Zonsezi ndizopangidwa kwathunthu ndi chakudya chama shuga. Akuyerekeza kuti gramu iliyonse ya carbs imapereka ochepera ma calories anayi.

Chifukwa chake, supuni iliyonse (4 magalamu) ya shuga iliyonse imakhala ndi ma calories 15,,.

Zikafika pa zomwe zili ndi kalori, shuga wa demerara siwathanzi kuposa shuga woyera.

Kuphatikiza apo, popeza ndi shuga wowonjezera, uyenera kudyedwa pang'ono ().

Demerara ndi shuga woyera onse ali ndi ma calories 15 pa supuni (4 magalamu). Chifukwa chake, m'malo mwa demerara m'malo mwa shuga woyera sikungakuthandizeni kudula mafuta.

Zimakhudza Magazi Anu Amakhala Ngati Shuga Wokhazikika

Demerara ndi shuga wokhazikika amakhala ndi gawo lomweli pamashuga anu amwazi.

Mndandanda wa glycemic (GI) umagwiritsidwa ntchito kuyerekezera zakudya zamahydrohydrate potengera momwe zimakhudzira shuga wamagazi. Chakudya chilichonse chimafanizidwa ndi muyeso wa shuga, womwe umakhala ndi 100.

Mashuga onse owonjezera ali ndi yankho lofanana la GI (2,, 11).

Shuga wowonjezera monga demerara ndi shuga woyera zimawonjezera kukoma kwa chakudya ndikupangitsa kuti chikhumbe kwambiri. Pokhapokha mutakhala osamala, mwina mutha kudya chakudya chochuluka chomwe mudakonzekera.

Zotsatira zake, kumwa kwambiri shuga kumatha kuyambitsa shuga m'mwazi mwanu, womwe - ngati umachitika pafupipafupi - kumatha kubweretsa matenda.

Demerara ndi shuga woyera amakhala ndi zotsatira zofanana pamashuga amwazi. Zonsezi ndi zotsekemera zomwe zotsatira zake zingakulimbikitseni kuti mudye chakudya chochuluka.

Mfundo Yofunika Kwambiri

Shuga wa Demerara samakonzedwa mocheperapo kuposa shuga wokhazikika, woyera ndipo amasungabe mavitamini ndi michere yambiri.

Komabe, mitundu yonseyi imapangidwa ndi sucrose, imakhala ndi ma calorie ofanana ndipo imakhudzanso shuga.

Ngakhale shuga wa demerara atha kukhala wathanzi pang'ono ayenera kugwiritsidwabe ntchito pang'ono.