Njira Zabwino Kwambiri Zosinthira Anthu Omwe Ali Ndi Matenda A shuga

Zamkati

• Kodi muyenera kugwiritsa ntchito zotsekemera zopangira?
• Kodi stevia ndi chiyani?
• Kodi tagatose ndi chiyani?
• Kodi njira zina zabwino ndi ziti?
• Chifukwa chiyani zotsekemera zopangira zoipa ndizoyipa kwa anthu omwe ali ndi matenda ashuga?
• Zokometsera zokometsera zimatha kukulitsa kuchuluka kwa shuga
• Zokometsera zokometsera zimathandizanso pakulemera
• Mulingo wachitetezo wa zotsekemera zopangira
• Nanga bwanji za mowa?
• Zosiyana ndi zotsekemera zopangira
• Chotenga ndi chiyani?

Timaphatikizapo zinthu zomwe timaganiza kuti ndizothandiza kwa owerenga athu. Ngati mutagula maulalo omwe ali patsamba lino, titha kupeza ndalama zochepa. Nayi njira yathu.

Kodi muyenera kugwiritsa ntchito zotsekemera zopangira?

Ndi kuchuluka kwa shuga wopanda kalori, zotsekemera zokometsera zitha kuwoneka ngati chithandizo kwa anthu omwe ali ndi matenda ashuga. Koma kafukufuku waposachedwa akuwonetsa kuti zotsekemera zokhazokha zitha kukhala zotsutsana, makamaka ngati mukuyang'ana kuti muchepetse kapena kupewa matenda ashuga.

M'malo mwake, kuwonjezeka kwakumwa kwa omwe amalowa m'malo mwa shuga kungafanane ndi kuchuluka kwa kunenepa kwambiri komanso matenda ashuga.

Nkhani yabwino ndiyakuti pali njira zina za shuga zomwe mungasankhe, kuphatikiza:

• stevia kapena zinthu za stevia monga Truvia
• tagatose
• Chimonko zipatso Tingafinye
• shuga wa mgwalangwa wa kokonati
• shuga tsiku
• shuga, monga erythritol kapena xylitol

Mudzafunabe kuti muwone momwe mumadyera kasamalidwe ka shuga, koma zosankhazi ndizabwino kwambiri kuposa zomwe zimagulitsidwa ngati "zopanda shuga."

Kodi stevia ndi chiyani?

Stevia ndi wotsekemera wotsika kwambiri wokhala ndi antioxidant komanso antidiabetic. Yavomerezedwa ndi U.S. Food and Drug Administration (FDA).

Mosiyana ndi zotsekemera zopangira ndi shuga, stevia imatha kupondereza kuchuluka kwa shuga m'magazi anu ndikuwonjezera kulolerana kwa shuga. Komanso sizotsekemera zokhazokha, kunena mwaukadaulo. Zili choncho chifukwa amapangidwa kuchokera ku masamba a steviaplant.

Stevia alinso ndi luso lotha:

• kuonjezera kupanga insulini
• onjezerani zotsatira za insulini pamatumbo am'manja
• kukhazikika m'magazi a shuga
• kuthana ndi makina amtundu wa 2 shuga ndi zovuta zake

Mutha kupeza mayina amtundu wa steviaunder monga:

• Kudzera mwa Via
• Makina a Dzuwa
• Chokoma
• Truvia

Ngakhale steviais wachilengedwe, mitundu iyi nthawi zambiri imakonzedwa bwino ndipo imakhala ndi zinthu zina. Mwachitsanzo, Truvia imadutsa njira 40 zosinthira isanakonzekere kugulitsidwa. Mulinso shuga mowa erythritol.

Kafukufuku wamtsogolo atha kumveketsa bwino momwe zingakhudzire zotsekemera za stevia.

Njira yabwino yodyera stevia ndikumeretsa mbewuyo nokha ndikugwiritsa ntchito masamba onse kutsekemera zakudya.

Gulani: alireza

Kodi tagatose ndi chiyani?

Tagatose ndi shuga wina wachilengedwe yemwe ofufuza akuphunzira. Kafukufuku woyambirira akuwonetsa kuti tagatose:

• atha kukhala mankhwala ochepetsa matenda ashuga komanso oletsa kunenepa kwambiri
• akhoza kuchepetsa shuga m'magazi komanso kuyankha kwa insulini
• kusokoneza mayamwidwe chakudya

Kafukufuku amene anachitika mu 2018 anapeza kuti tagatose “akulonjeza ngati chotsekemera popanda mavuto obwera chifukwa cha kuwonongedwa.”

Koma tagatose imafunikira maphunziro ochulukirapo kuti athe kupeza mayankho omveka bwino. Lankhulani ndi dokotala musanayese zotsekemera zatsopano monga tagatose.

Gulani: tagatose

Kodi njira zina zabwino ndi ziti?

Kuchotsa zipatso za monk ndi njira ina yomwe ikudziwika. Koma palibe zotsekemera zotsekemera zomwe zingagunde pogwiritsa ntchito zipatso zonse zatsopano kuti zithetse zakudya.

Njira ina yabwino ndi tsiku la shuga, lopangidwa ndi zipatso zonse zomwe zauma ndi nthaka. Sipereka ma calories ochepa, koma shuga wa tsiku amapangidwa ndi chipatso chonsecho ndi ulusi womwe ulibe.

Muthanso kuchotsa fiber kuchokera kumagalamu onse a chakudya, ngati muwerenga carbs pokonzekera chakudya. Izi zidzakupatsani ma carb net omwe mumadya. Chakudya chochuluka kwambiri, chimakhudza kwambiri shuga wanu wamagazi.

Gulani: Chimonko zipatso Tingafinye kapena tsiku shuga

Chifukwa chiyani zotsekemera zopangira zoipa ndizoyipa kwa anthu omwe ali ndi matenda ashuga?

Zokometsera zina zokometsera zimati "alibe shuga" kapena "wodwala matenda ashuga," koma kafukufuku akuwonetsa kuti shuga awa samakhala ndi zotsatira zake.

Thupi lanu limayankha zotsekemera zopangira mosiyana ndi momwe zimakhalira ndi shuga wamba. Shuga wopanga amatha kusokoneza kukoma kwa zomwe aphunzira mthupi lanu. Izi zitha kusokoneza ubongo wanu, womwe ungatumize zikwangwani kukuwuzani kuti mudye kwambiri, makamaka zakudya zokoma kwambiri.

Zokometsera zokometsera zimatha kukulitsa kuchuluka kwa shuga

Kafukufuku wina wa 2016 adawona kuti anthu wamba olemera omwe amadya zotsekemera zopangira zambiri amakhala ndi matenda ashuga kuposa anthu omwe anali onenepa kwambiri kapena onenepa kwambiri.

Kafukufuku wina wa 2014 adapeza kuti shuga awa, monga saccharin, amatha kusintha matumbo anu mabakiteriya. Kusintha kumeneku kumatha kuyambitsa tsankho, lomwe ndi gawo loyamba kulimbana ndi kagayidwe kachakudya ndi matenda a shuga mwa akulu.

Kwa anthu omwe samakula kusagwirizana kwa shuga, zotsekemera zopangira zingathandize kuchepetsa thupi kapena kuchepetsa matenda a shuga. Koma kusinthiranso m'malo mwa shuga kumafunikiranso kuyang'anira kwakanthawi ndikuwongolera.

ngati mukuganiza zosintha shuga pafupipafupi, lankhulani ndi dokotala komanso katswiri wazakudya zakukhosi kwanu.

Zokometsera zokometsera zimathandizanso pakulemera

Kunenepa kwambiri komanso kunenepa kwambiri ndi chimodzi mwazomwe zimaneneratu za matenda ashuga. Ngakhale zotsekemera zopangira zili, sizitanthauza kuti ali ndi thanzi.

Kutsatsa kwa zinthu zopangira zakudya kumatha kukupangitsani kulingalira zotsekemera zopanga zopanda mafuta zimathandizira kuwonda, koma kafukufuku akuwonetsa zosiyana.

Ndi chifukwa zotsekemera zopangira:

• zingayambitse kukhumba, kudya kwambiri ndi kunenepa
• sintha mabakiteriya am'mimba omwe ndi ofunikira pakuwongolera kunenepa

Kwa anthu omwe ali ndi matenda ashuga omwe amayang'ana kuti achepetse kunenepa kapena kudya shuga, zotsekemera zopangira sizingakhale m'malo mwa zabwino.

Kulemera kwambiri kapena kunenepa kwambiri kumathanso kukulitsa chiopsezo pazifukwa zina zingapo monga kuthamanga kwa magazi, kupweteka kwa thupi, ndi sitiroko.

Mulingo wachitetezo wa zotsekemera zopangira

Center for Science in the Public chidwi pakadali pano akuwona zotsekemera zopangira zomwe akuyenera "kuzipewa." Pewani zikutanthauza kuti malonda ake ndi osatetezeka kapena sanayesedwe bwino ndipo sayenera kuikidwa pachiwopsezo chilichonse.

Nanga bwanji za mowa?

Shuga mowa amapezeka mwachilengedwe mu zomera ndi zipatso. Mitundu yomwe imagwiritsidwa ntchito kwambiri m'makampani azakudya idapangidwa mwaluso. Mutha kuwapeza muzakudya zomwe zimatchedwa "wopanda shuga" kapena "palibe shuga wowonjezera."

Zolemba ngati izi ndizosocheretsa chifukwa mowa wama shuga akadali chakudya. Amatha kukulitsa shuga m'magazi anu, koma osati shuga wamba.

Ambiri omwe amavomerezedwa ndi shuga a FDA ndi awa:

• erythritol
• alireza
• chilumba
• lactitol
• chisamaliro
• maltitol

Swerve ndi mtundu wa ogula watsopano womwe uli ndi erythritol. Imapezeka m'sitolo zambiri. Mtundu Wabwino uli ndi sucralose ndi xylitol.

Gulani: erythritol, xylitol, sorbitol, isomalt, kapena maltitol

Zosiyana ndi zotsekemera zopangira

Shuga mowa nthawi zambiri amapangidwa, ofanana ndi zotsekemera zopangira. Koma magulu awiriwa osankha shuga si ofanana. Shuga mowa ndi osiyana chifukwa:

• itha kupangika popanda insulin
• sizotsekemera pang'ono kuposa zotsekemera zopangira ndi shuga
• itha kugayidwa pang'ono m'matumbo
• musakhale ndi zakumwa zotsekemera zopangira

Kafukufuku akuwonetsa kuti mowa wokhoza shuga amatha kukhala m'malo okwanira m'malo mwa shuga. Koma malipoti amanenanso kuti sizingathandize kwambiri kuchepetsa thupi. Muyenera kumwa zakumwa za shuga mofanana ndi shuga ndikuchepetsa kudya kwanu.

Shuga mowa amadziwikanso kuti amatulutsa zovuta monga mpweya, kuphulika, komanso kusapeza m'mimba. Komabe, erythritol nthawi zambiri imaloledwa bwino, ngati mukuda nkhawa ndi zotsatirazi.

Chotenga ndi chiyani?

Kafukufuku waposachedwa akuwonetsa kuti zotsekemera zopangira salinso njira zathanzi m'malo mwa shuga. M'malo mwake, amatha kuwonjezera chiopsezo cha munthu matenda ashuga, kusagwirizana kwa glucose, komanso kunenepa.

Ngati mukufuna njira yathanzi, yesani stevia. Kutengera kafukufuku mpaka pano, zotsekemera zoterezi ndi imodzi mwazabwino zomwe mungachite. Amadziwika chifukwa cha mphamvu zake zotsutsana ndi matenda a shuga komanso amatha kukhazikika m'magazi a shuga.

Mutha kupeza stevia yaiwisi, mumere nokha, kapena mugule pansi pa mayina monga Sweet Leaf ndi Truvia.

Komabe, muyenera kuchepetsa kuchuluka kwa zomwe mumadya mukamasintha m'malo mochita shuga.

Mukamamwa kwambiri chilichonse chotsekemera, m'kamwa mwanu mumakhala zokonda zambiri. Kafukufuku wam'mimba akuwonetsa kuti chakudya chomwe mumakonda komanso chomwe mumakhumba ndicho chakudya chomwe mumadya nthawi zambiri.

Mudzawona zabwino kwambiri pakuwongolera zolakalaka zanu ndi shuga mukamachepetsa mitundu yonse ya shuga wowonjezera.