Chilichonse Chimene Muyenera Kudziwa Zokhudza Shuga

Zamkati

• Chifukwa Chiyani Ndiyenera Kuda nkhawa Ndi Shuga Wochuluka Bwanji? Ndi Zowonongeka Zotani Zowonadi Kulankhula Za?
• N 'chifukwa Chiyani Kafukufuku Wokhudza Shuga Wambiri?
• Kodi Kusiyanitsa Pakati pa Fructose, Glucose, Galactose, ndi Sucrose Ndi Chiyani?
• Kodi Ndiyenera Kugwiritsa Ntchito Shuga Yanji Tsiku Lililonse?
• Nanga Nanga za Shuga Wachilengedwe, Monga Chipatso-Kodi Nzoipa?
• Kodi Shuga Wowonjezeredwa Ndi Chiyani Kwenikweni?
• N 'chifukwa Chiyani Shuga Amawonjezeredwa Ku Zinthu Zambiri?
• Kodi Pali Zakudya Zosayembekezereka Zomwe Zili Ndi Shuga Wambiri Zomwe Ndiyenera Kuzidziwa Ndikungokhala Kutali?
• Kodi Shuga Waiwisi Ndiwabwinodi Kwa Ine Kuposa Shuga Wokhazikika Wokhazikika (Sucrose)?
• Kodi Ndi Bwino Kugwiritsa Ntchito Uchi, Manyuchi a Mapulo, ndi Zotsekemera Zina "Zachilengedwe" M'malo Mopanga Shuga Wokhazikika?
• Kodi Pali Kusiyana Kotani Pakati pa High-Fructose Corn Syrup (HFCS) ndi Shuga Wanthawi Zonse? Kodi HFCS Ndizoipadi?
• Kodi Choyipa Chotani Pakudya Zotsekemera Zopanga Monga Aspartame, Sucralose, ndi Saccharin?
• Nanga Nanga Zotsekemera "Zachilengedwe-Zero-Kalori", monga Stevia ndi Monk Fruit Extract (Nectresse)?
• Kodi Mowa Wa Shuga Ndi Chiyani?
• Kodi Pali Mitundu Yina Yonse Yotsekemera Yomwe Ndiyenera Kuyipewa?
• Kodi Ndi Zinthu Ziti Zabwino Zomwe Mungadye Mukakhumba China Chokoma?
• Kodi Njira Yabwino Yochepetsera Shuga Ndi Chiyani?
• Kodi Mutha Kusuta Shuga?
• Onaninso za

Tadzazidwa ndi shuga kulikonse komwe timalankhula-zonse mu nkhani, akutiuza kuti tichepetse kuchuluka kwa zomwe tili nazo, komanso zakudya ndi zakumwa zambiri zomwe timadya tsiku lililonse. Ndipo chodabwitsachi cha shuga sichabwino, chifukwa chimatisiya osatsimikiza za momwe tingakhutitsire zolakalaka zopanda maswiti, ngati zotsekemera zokhazokha zili zotetezeka, komanso zomwe mungadye. M'malo moponyera thaulo kukhala ndi moyo wathanzi-kapena, choyipa, kutembenukira ku makeke kuti muchepetse kupsinjika kwanu-wongolani zowona zamitundu yonse ya shuga kuti mutha kuchitira thupi lanu (ndi dzino lanu lokoma) moyenera.

Chifukwa Chiyani Ndiyenera Kuda nkhawa Ndi Shuga Wochuluka Bwanji? Ndi Zowonongeka Zotani Zowonadi Kulankhula Za?

Malingaliro

Choyamba, zoonekeratu: Shuga amawonjezera zopatsa mphamvu zopanda kanthu pazakudya zanu, ndipo ngati simusamala, izi zimatha kuwonjezera mainchesi m'chiuno mwanu. Pitirizani kuchita izi, ndipo zingayambitse kunenepa kwambiri, komwe kumabweretsa mavuto ena ambiri azaumoyo monga matenda amtima, atero a Laura Schmidt, Ph.D., pulofesa wa mfundo zaumoyo ku School of Medicine ku University of California, San Francisco.

Koma zambiri zomwe zimadza chifukwa chomwa shuga wochuluka amakhulupirira kuti sizikugwirizana kwathunthu ndi kunenepa kwambiri komanso momwe zimapangidwira thupi lanu. "Kafukufuku wa nyama akuwonetsa kuti kudya kwa fructose makamaka kumatha kusintha mphamvu yanu yoletsa kudya, kuchepetsa mphamvu yanu yowotcha mafuta, ndikupangitsa kuti mukhale ndi vuto la kagayidwe kachakudya, monga kukweza kuthamanga kwa magazi, kuchulukitsa mafuta, komanso kuyambitsa chiwindi chamafuta ndi insulin kukana." akuti Richard Johnson, MD, pulofesa wa zamankhwala ku University of Colorado ku Denver komanso wolemba Kusintha Kwamafuta.

Zotsatira zina zomwe sizimakoma kwambiri za shuga: makwinya. "Thupi lanu likagaya mamolekyu a shuga monga fructose kapena shuga, amamanga mapuloteni ndi mafuta ndikupanga mamolekyu atsopano otchedwa glycation end products, kapena AGEs," anatero David E. Bank, dokotala wa dermatologist ku Mount Kisco, NY ndi membala wa advisory board. . Ma AGE akamasonkhanitsa m'maselo anu, amayamba kuwononga chitetezo cha khungu, aka, collagen ndi elastin. "Chotsatira chake khungu limakhala lokwinya, losasunthika komanso losawala," adatero Bank

N 'chifukwa Chiyani Kafukufuku Wokhudza Shuga Wambiri?

Malingaliro

Ndizovuta kulekanitsa zotsatira za shuga pa anthu chifukwa zakudya zathu zimakhala ndi zinthu zosiyanasiyana komanso zakudya, kotero kafukufuku wambiri wachitika pa nyama zomwe zimagwiritsa ntchito shuga wambiri, womwe umasiyana ndi zomwe timadya (60). peresenti ya zakudya m'malo mwa 15 peresenti), akutero Andrea Giancoli, MPH, RD, wolankhulira Academy of Nutrition and Dietetics.Chodetsa nkhaŵa chinafotokozedwanso chifukwa chakuti maphunziro anyamazo agwiritsa ntchito fructose yoyera m'malo mophatikiza fructose ndi glucose monga timakonda kudya, akuwonjezera Johnson, yemwe wakhala akuchita kafukufuku wokhudza shuga (wolipiridwa ndi National Institutes of Health) kwazaka zambiri.

Kodi Kusiyanitsa Pakati pa Fructose, Glucose, Galactose, ndi Sucrose Ndi Chiyani?

Malingaliro

Iliyonse mwa mamolekyuwa amagwiritsidwa ntchito popanga mitundu yazakudya. Fructose amapezeka mwachilengedwe m'mitengo yambiri, uchi, zipatso ndi mitengo, zipatso, ndi mizu yambiri. Ndizomwe zimapangitsa shuga kukhala wokoma. Shuga ali mu wowuma ndikuwotcha kuti apange mphamvu, ndipo galactose amapezeka mumkaka shuga. Sucrose, kapena gome shuga, ndi glucose ndi fructose womangidwa pamodzi.

Ma carbohydrate ambiri amasinthidwa kukhala glucose ndipo amagwiritsidwa ntchito ngati mphamvu kapena kusungidwa ngati mafuta. Koma mosiyana ndi shuga zina, zomwe zimapukusidwa m'magazi anu, fructose imapita ku chiwindi chanu kuti ikasinthidwe. Chiwindi chikagwiritsidwa ntchito mopitirira muyeso, sichingathenso kupanga fructose ngati mphamvu ndipo m'malo mwake imasandutsa mafuta, zomwe zimakulitsa matenda a metabolic. Chiwindi chamafuta chimayambanso chifukwa cha mowa ndipo nthawi zambiri chimasanduka matenda a chiwindi.

Kodi Ndiyenera Kugwiritsa Ntchito Shuga Yanji Tsiku Lililonse?

Malingaliro

Malinga ndi American Heart Association (bungwe lokhalo lomwe limalimbikitsa kuchuluka kwa zakudya), azimayi sayenera kudya masupuni opitilira 6 a shuga tsiku lililonse (malire a amuna ndi masupuni 9). Izi siziphatikizapo shuga kuchokera kuzinthu zachilengedwe monga zipatso.

Kuyika izi moyenera, supuni ya tiyi ya shuga imakhala ndi magalamu 4 ndi ma calories 16. Chakumwa chotsekemera cha shuga cha 20-ounce (koloko, chakumwa chamasewera, kapena madzi) nthawi zambiri chimakhala ndi supuni 15 mpaka 17 za zinthu zotsekemera. Pakadali pano ku America wamba amatenga supuni zopitilira 22-shuga-352-kuphatikiza makilogalamu a shuga tsiku lililonse. Ndi ma supuni 16 ndi ma calories 256 kuposa momwe amalimbikitsira.

Nanga Nanga za Shuga Wachilengedwe, Monga Chipatso-Kodi Nzoipa?

Malingaliro

Ayi, palibe cholakwika ndikuphatikiza zipatso zatsopano pazakudya zanu. "Zipatso zimakhala ndi fructose, koma ndalamazo ndizotsika (4 mpaka 9 magalamu pakatumikira), komanso zimakhala ndi michere yathanzi, monga mavitamini, ma antioxidants, potaziyamu, ndi fiber, zomwe zimathandizira kuchepetsa kuyamwa kwa shuga komanso kuthana ndi zovuta zake ,” akutero Johnson.

Koma, monga china chilichonse, zipatso ziyenera kudyedwa pang'ono, zomwe zikutanthauza magawo awiri kapena anayi patsiku - makamaka ngati muli ndi matenda ashuga - komanso mwachilengedwe. Werengani: osati maswiti (ndi shuga wowonjezera), zouma (momwe shuga amakhazikika kwambiri ndipo nthawi zina shuga amawonjezeredwa), kapena juiced. "Juicing imachotsa ulusi kuchokera ku chipatsocho ndikusandulika kukhala fructose wokhazikika kwambiri. Izi zimapangitsa kuti zikhale zosavuta kudya tani ya shuga mu kapu imodzi yaing'ono ndipo zimapangitsa kuti shuga m'magazi anu azithamanga mofulumira, "anatero Schmidt. Kuchuluka kwa shuga m'magazi kumapangitsa chiwindi kusunga mafuta ndikuchepetsa mphamvu ya insulin, zomwe zimawonjezera chiopsezo chanu cha matenda ashuga.

Muyeneranso kuzindikira kuti zipatso zina ndizokwera kwambiri kuposa zina. Zomwe anthu ambiri amaganiza za monga nthochi (14 magalamu mumtundu umodzi, zomwe sizoyipa kwenikweni), mango (46g), ndi makangaza (39g). Shuga wochulukirapo amatanthauza ma calorie ochulukirapo, chifukwa chake ngati mukuyang'ana kuchuluka kwa shuga wanu kuti muchepetse kunenepa kapena matenda ashuga, mwina muyenera kuchepetsa kuchuluka kwa zipatso zamtunduwu zomwe mumadya.

Kodi Shuga Wowonjezeredwa Ndi Chiyani Kwenikweni?

Malingaliro

"Mosiyana ndi lactose mkaka ndi zipatso za zipatso, shuga wowonjezera samachitika mwachilengedwe. Amawonjezeredwa ku zakudya ndi zakumwa mukamakonza kapena kukonzekera," atero a Rachel Johnson, Ph.D., MPH, RD, pulofesa wazakudya ku Yunivesite ya Vermont ku Burlington. Shuga wowonjezeredwa akhoza kukhala mtundu uliwonse, kuphatikizapo uchi, shuga wofiira, madzi a mapulo, dextrose, fructose, manyuchi a chimanga a fructose, shuga wambiri, shuga wofiira, ndi sucrose, kutchula ochepa. Kuti mupeze mndandanda wathunthu, pitani patsamba la USDA MyPlate.

N 'chifukwa Chiyani Shuga Amawonjezeredwa Ku Zinthu Zambiri?

Malingaliro

Lingaliro lina ndiloti zaka 20 mpaka 30 zapitazo, mafuta adasandulika mdani nambala 1, motero opanga adayamba kudula mafuta muzakudya zomwe adazipaka ndikuzisintha ndi shuga wambiri (nthawi zambiri amadzimadzi a chimanga cha fructose) poganiza kuti ogula sindikanatha kuzindikira kusintha kwa kukoma. "Kutsekemera kwa shuga kumakondweretsa m'kamwa mwathu," akutero Kathy McManus, RD., mkulu wa dipatimenti yazakudya pa Brigham and Women's Hospital ku Boston.

Zotsatira zake, tazolowera zakudya zathu kukhala zotsekemera kuposa momwe zimakhalira mwachibadwa. Malinga ndi USDA, anthu aku America omwe amamwa zotsekemera za caloric pachaka amawonjezeka ndi 39 peresenti - kupitilira 43.

mapaundi-pakati pa 1950 ndi 2000.

Shuga amathandizanso kuwonjezera alumali moyo wazinthu zina.

Kodi Pali Zakudya Zosayembekezereka Zomwe Zili Ndi Shuga Wambiri Zomwe Ndiyenera Kuzidziwa Ndikungokhala Kutali?

Malingaliro

"Shuga amawonjezeredwa pafupifupi 80 peresenti yazinthu zomwe zili m'mashelufu athu akuluakulu," akutero Schmidt. Ketchup, msuzi wamabotolo, ndi mavalidwe a saladi ndi zina mwazinthu zazikuluzikulu, ndipo zimapezekanso muzinthu monga buledi ndi ophwanya. Mwachitsanzo, bagel imodzi, imakhala ndi magalamu asanu ndi limodzi a shuga.

"Shuga amabisika muzakudya zamitundu yonse zomwe simungaganizire chifukwa mumaziona kuti ndizokoma komanso zosatsekemera, kotero kuphunzira kudziwa mashuga omwe ali pamalemba opangira ndikofunikira," akuwonjezera Schmidt. Kuphatikiza pa omwe mungathe kuwazindikira (shuga, uchi, ma syrups), yang'anani mawu omwe akumaliza ndi "-ose." Ndipo kumbukirani, ndipamwamba pamndandandandawo, shuga wochulukirapo womwe umakhala nawo.

Kodi Shuga Waiwisi Ndiwabwinodi Kwa Ine Kuposa Shuga Wokhazikika Wokhazikika (Sucrose)?

Malingaliro

Ayi. Mashuga onsewa amachokera mu nzimbe, "shuga wobiriwira samangotsukidwa pang'ono pang'ono kuposa shuga wokhazikika wambiri ndipo amasungunuka pang'ono," akutero a Rachel Johnson. Ngakhale izi zikutanthauza kuti ili ndi pang'ono chitsulo ndi calcium, palibe zakudya zopindulitsa, ndipo zonsezo zimakhala ndi kuchuluka kwama calories.

Kodi Ndi Bwino Kugwiritsa Ntchito Uchi, Manyuchi a Mapulo, ndi Zotsekemera Zina "Zachilengedwe" M'malo Mopanga Shuga Wokhazikika?

Malingaliro

Ayi. "Zonsezi ndi shuga zosavuta zomwe zimapangitsa kuti mukhale ndi ma calories owonjezera, ndipo thupi lanu limachitanso chimodzimodzi," akutero McManus. "Mulimonse momwe zilili, iliyonse imakumbidwa mosavuta ndikulowetsedwa mumtsinje wa magazi, ndipo ikachitika mopitirira muyeso izi zimatha kuyambitsa kulimbana ndi insulini ndipo zimatha kukuyikani pachiwopsezo chodwala matenda ashuga."

Kodi Pali Kusiyana Kotani Pakati pa High-Fructose Corn Syrup (HFCS) ndi Shuga Wanthawi Zonse? Kodi HFCS Ndizoipadi?

Malingaliro

Shuga wamagulu-aka sucrose-amapangidwa ndi 50% fructose ndi 50% shuga. HFCS imachokera ku chimanga komanso imakhala ndi fructose ndi glucose; nthawi zina imakhala ndi fructose yambiri kuposa shuga ndipo nthawi zina imakhala ndi zochepa, Richard Johnson akuti. "Madzi a chimanga a high-fructose ndi omwe amamwa kwambiri zakumwa zozizilitsa kukhosi, pomwe amapangidwa ndi 55 mpaka 65% ya fructose," akuwonjezera. "Komabe, muzinthu zina monga mkate, imakhalabe ndi fructose yocheperako kuposa momwe amachitira shuga patebulo."

Zotsatira zoyipa za fructose zimakwezedwa mu HFCS, popeza ndi mulingo wapamwamba wa fructose kuposa mitundu ina yambiri. Ndipo kuyambitsidwa kwa madzi a chimanga a high-fructose kumagwirizana ndi kuchuluka kwa kunenepa kwambiri, a Richard Johnson akuwonjezera.

Kodi Choyipa Chotani Pakudya Zotsekemera Zopanga Monga Aspartame, Sucralose, ndi Saccharin?

Malingaliro

"Ndikuganiza kuti chigamulochi chidakalipo pa onse olowa m'malo awa," akutero McManus. A FDA amatenga aspartame (yogulitsidwa pansi pa dzina loti Equal, Nutrasweet, ndi Sugar Twin), sucralose (Splenda), ndi saccharin (Sweet'N Low) kuti "zimawonedwa ngati zotetezeka" kapena GRAS, ndipo yakhazikitsa chakudya chovomerezeka tsiku lililonse ( ADI) iliyonse. ADI imatengera kulemera kwanu. Mwachitsanzo, mayi wolemera mapaundi 140 amayenera kudya zitini 18 za soda yamafuta otsekemera a aspartame kapena mapaketi 9 a saccharin kuti apitirire ADI yake. "Kulimbitsa thupi ndikofunikira, ndipo ndikukhulupirira kuti muyenera kufunafuna zakudya zomwe mwachilengedwe zimakhala zathanzi, popanda zowonjezera zowonjezera," akuwonjezera McManus.

Kafukufuku akuwonetsanso kuti zotsekemera zopanga sizingakhale zolowa m'malo mwa shuga zikafika pakukhutiritsa zilakolako. Ngakhale kuti shuga imayambitsa mphotho muubongo wanu, kukulitsa kuchuluka kwa dopamine mphamvu ikamakanika, kugwiritsa ntchito china chake chotsekemera sikuwonjezera dopamine konse, malinga ndi kafukufuku waposachedwa wa Yale University School of Medicine.

Nanga Nanga Zotsekemera "Zachilengedwe-Zero-Kalori", monga Stevia ndi Monk Fruit Extract (Nectresse)?

Malingaliro

"Izi ndizosangalatsa kwa ogula chifukwa ndi zachilengedwe kuposa zotsekemera zopangira, koma sizachilengedwe," akutero McManus.

Monga sucrose amatengedwa kuchokera ku nzimbe, stevia amatengedwa kuchokera ku chomera stevia rebaudiana. Achijapani ali ndi zotsekemera ndi stevia kwazaka zambiri ndipo anthu aku South America agwiritsa ntchito masamba a stevia kwazaka zambiri, koma a FDA adangopatsa mwayi wa stevia GRAS mu 2008. Chokoma ichi chimakhala chotsekemera pafupifupi 300 kuposa shuga.

Monk zipatso zotulutsa (zogulitsidwa pansi pa dzina la Nectresse) zimachokera ku mphonda yomwe imachokera kumwera kwa China ndi kumpoto kwa Thailand. Kutsekemera kwake sikumachokera ku shuga wachilengedwe koma antioxidant yotchedwa mogroside, yomwe imakhala yotsekemera nthawi 200 mpaka 500 kuposa shuga. Ngakhale kuti kafukufuku wochepa wachitika pa izo, kuchotsa zipatso za monk zikuwoneka ngati zotetezeka ndipo zakhala zikuganiziridwa kuti GRAS kuyambira 2009.

Kodi Mowa Wa Shuga Ndi Chiyani?

Malingaliro

Ma alcohols a shuga amachotsedwa ku zipatso ndi ndiwo zamasamba komwe amapezeka mwachilengedwe, komanso amatha kupangidwa kuchokera ku ma carbs ena monga fructose ndi dextrose. Zotsekemera zochepetsera zopatsa mphamvuzi nthawi zambiri zimakhala ndi mayina omaliza ndi "-ol" monga sorbitol, xylitol, ndi mannitol, ndipo nthawi zambiri zimapezeka mu chingamu, maswiti, ndi zakudya zopatsa mphamvu zochepa. Amawerengedwa kuti GRAS ndi FDA, amadziwika kuti amatha kuphulika komanso mavuto ena am'mimba kwa anthu ena, Giancoli akuti. "Mosiyana ndi shuga, mowawu umaphwanyidwa m'matumbo ndikusandulika kukhala mpweya, zomwe nthawi zambiri zimabweretsa vuto la m'mimba."

Kodi Pali Mitundu Yina Yonse Yotsekemera Yomwe Ndiyenera Kuyipewa?

Malingaliro

Madzi a Agave, Giancoli akuti. Amadziwika kuti otsika-glycemic, madzi a agave sangakhale ndi shuga wambiri, koma ndi 90% ya fructose-yayitali kuposa ngakhale chimanga cha high-fructose. Ndiye ngakhale imawoneka ngati yachilengedwe chifukwa imapangidwa kuchokera ku "madzi a uchi" omwe amapezeka mumunda wa agave wabuluu, ndipo imakoma nthawi imodzi ndi theka kuposa shuga kotero kuti mukuyenera kuigwiritsa ntchito pang'ono, muyenera kusamala: amatanthauza ma calories ambiri komanso fructose yochulukirapo-komanso zoopsa zonse zokhudzana ndi izi.

Kodi Ndi Zinthu Ziti Zabwino Zomwe Mungadye Mukakhumba China Chokoma?

Malingaliro

Khalani ndi zakudya zowonjezera michere zomwe mwachilengedwe zimakomedwa monga zipatso zatsopano kapena yogurt wopanda zipatso, McManus akuti. Ndipo ngati simungathe kusiya chinachake ndi shuga wowonjezera, onetsetsani kuti amapangidwa ndi ma carbs athanzi monga oats ndi mbewu zonse m'malo mwa carbs woyengedwa monga ufa woyera, monga ulusi wachilengedwe mu carbs wabwino umathandizira kuchepetsa kuwonongeka kwa shuga. Muzitsulo, zonunkhira mafuta oatmeal ndi sinamoni kapena nutmeg.

Kodi Njira Yabwino Yochepetsera Shuga Ndi Chiyani?

Malingaliro

Choyamba pendani zakudya zanu kuti mupeze magwero akuluakulu a shuga wowonjezera, akutero McManus. Werengani mndandanda wazosakaniza (yang'anani mawu awa), ndipo yesetsani kupewa zopangidwa ndi mtundu wa shuga womwe uli m'gulu la zinthu zisanu zoyambirira. Onaninso zowona za zakudya, kuyerekezera chilichonse chotsekemera (monga yogurt kapena oatmeal) ndi mnzake mnzake kuti azindikire shuga wowonjezera kuchokera mwachilengedwe.

Mukadziwa malo anu okoma, yambani kudula, ndikuyang'ana olakwira anu oyamba. Ngati ndiwo zakumwa zotsekemera ndi shuga-gwero lalikulu kwambiri la shuga wowonjezera mu zakudya zaku America, malinga ndi Centers for Disease Control and Prevention-

m'malo mwa soda ndi madzi a seltzer okhala ndi laimu, kutanthauza kuti pamapeto pake mudzamwa madzi a seltzer okha kapena athyathyathya. "Ngati mukufuna kusiya chizoloŵezi chanu cha shuga, muyenera kukonzanso m'kamwa mwanu, ndipo ndi zinthu zotsekemera, mudzapitiriza kulakalaka kutsekemera," akutero Schmidt. "Zotsekemera izi zili ngati kugwiritsa ntchito chikonga kuti musiye kusuta - zabwino kuti musinthe, koma osati kwa nthawi yayitali."

Yesaninso kudya zakudya zambiri zathunthu komanso zochepa zomwe zasungidwa, ndikusunga zakudya zomwe zingayambitse shuga m'nyumba mwanu.

Kodi Mutha Kusuta Shuga?

Malingaliro

Inde, malinga ndi a Richard Johnson. "Shuga ndi chimodzi mwazinthu zochepa zomwe anthu amakhumba. Ana amasankha madzi a shuga kuposa mkaka," akutero. "Zikuwoneka chifukwa cha kukondoweza kwa dopamine mu ubongo, zomwe zimapanga kuyankha kosangalatsa." Popita nthawi, kuyankha kumachepa, chifukwa chake mumafunikira shuga wofananira, ndipo mbewa zodyetsa madzi amchere zikamamwa zakumwa zawo zabwino, zimatha kuwonetsa zizindikiritso zakutha.

Onaninso za