Kodi Maltitol ndi Wosunga Shuga Wabwino?

Zamkati

• Ubwino wa maltitol
• Kusamalitsa
• Njira zina za maltitol
• Stevia
• Mitsempha
• Agave ndi zotsekemera zina zachilengedwe
• Zokometsera zopangira
• Kutenga
• Maphikidwe azakudya zothira m'malo mwa shuga

Kodi maltitol ndi chiyani?

Maltitol ndi mowa wa shuga. Zakumwa za shuga zimapezeka mwachilengedwe mu zipatso ndi ndiwo zamasamba. Amatchedwanso chakudya.

Zakumwa za shuga zimapangidwa m'malo mongogwiritsidwa ntchito mwachilengedwe. Zimakhala zokoma, koma osati zotsekemera ngati shuga, ndipo zimakhala ndi theka la zopatsa mphamvu. Amagwiritsidwa ntchito mu:

• katundu wophika
• maswiti
• zinthu zina zokoma

Amathanso kupezeka m'mankhwala ena. Kuphatikiza pa kuwonjezera kukoma m'malo mwa shuga, maltitol ndi zina zotsekemera zimathandizanso kusunga chakudya chinyezi, komanso zimathandiza kupewa kupindika.

Mukamayang'ana zolemba, dziwani kuti maltitol amathanso kulembedwa ngati sorbitol kapena xylitol. Nthawi zina amalembedwa ngati mowa wa shuga, chifukwa umagwera m'gululi.

Ubwino wa maltitol

Maltitol imakulolani kuti mupeze kukoma komwe kuli pafupi ndi shuga, koma ndi ma calories ochepa. Pachifukwa ichi, zitha kuthandizira kuchepa thupi.

Ilinso ndi kusala kudya kosasangalatsa komwe olowa m'malo mwa shuga ena amakhala nako. Izi zingakuthandizeni kuti muzitsatira zakudya zamafuta ochepa ngati mukuyesera kuti muchepetse thupi kapena kusamalira matenda ashuga.

Maltitol, ndi mowa wina wa shuga, sizimayambitsanso zotupa kapena kuwola kwa mano monga shuga ndi zotsekemera zina. Ichi ndi chifukwa chimodzi chomwe nthawi zina amagwiritsidwa ntchito mu:

• chingamu
• kutsuka mkamwa
• mankhwala otsukira mano

Kusamalitsa

Maltitol imawerengedwa kuti ndi njira ina yothetsera shuga, koma pali zina zomwe muyenera kusamala nazo.

Maltitol amapezeka muzinthu zambiri zopanda shuga, koma anthu omwe ali ndi matenda ashuga ayenera kukumbukira kuti ndi chakudya. Izi zikutanthauza kuti imakhala ndi index ya glycemic. Ngakhale si shuga wambiri, imakhudzanso shuga wamagazi.

Ndikofunika kuzindikira kuti thupi lanu silimamwa mowa wambiri monga shuga.

Maltitol samapukusidwa kwathunthu ndipo imapangitsa kuti shuga ndi magazi azikwera pang'onopang'ono poyerekeza ndi sucrose (shuga wa patebulo) ndi shuga. Chifukwa chake, itha kugwiritsidwabe ntchito ngati njira yabwino kwa anthu omwe ali ndi matenda ashuga. Amangofunika kuwunika momwe amawerengera ndikuwerenga zolemba.

Atatha kudya maltitol, anthu ena amamva kuwawa m'mimba ndi mpweya. Itha kuchitanso chimodzimodzi ndi mankhwala otsegulitsa m'mimba ndikupangitsa kutsekula m'mimba. Kukula kwa zotsatirazi kumatengera kuchuluka kwa zomwe mumadya komanso momwe thupi lanu limachitikira.

Palibe zovuta zina zazikulu zathanzi pogwiritsa ntchito maltitol kapena mowa wina wa shuga.

Njira zina za maltitol

Maltitol ndi shuga mowa amagwiritsidwa ntchito ngati chogwiritsira ntchito. Sagwiritsidwa ntchito kawirikawiri. Chifukwa cha izi, pali njira zina zosavuta zomwe mungagwiritse ntchito kuphika ndi kuphika kwanu mukamamva kupweteka kwa mpweya komanso m'mimba ndi maltitol.

Njira izi zimathandizanso mukamafunika kuchepetsa kudya kwa shuga kuti muchepetse kunenepa kapena matenda ashuga.

Stevia

Stevia amadziwika kuti ndi wotsekemera watsopano chifukwa ndi kuphatikiza mitundu ina ya zotsekemera. Sichikugwirizana kwenikweni ndi gulu lina lililonse. Chomera cha stevia chimakula ku South America. Ndimakoma maulendo 200 mpaka 300 kuposa shuga ndipo mulibe zopatsa mphamvu.

Mosiyana ndi shuga ndi zotsekemera zina, stevia imakhala ndi michere, kuphatikizapo:

• potaziyamu
• nthaka
• magnesium
• vitamini B-3

Chomera cha stevia ndichonso chopangira ulusi ndi chitsulo. Pakadali pano, Food and Drug Administration (FDA) yangovomereza stevia woyengedwa.

Mitsempha

Ichi ndi mowa wambiri wa shuga. Komabe, mosiyana ndi maltitol, ilibe glycemic index ndipo imakhala ndi ma calories ochepa. Komanso sizimayambitsa kupweteka m'mimba kapena mpweya. Popeza ukadali mowa wa shuga, ulibe chizolowezi chosasangalatsa cha zotsekemera zopangira.

Agave ndi zotsekemera zina zachilengedwe

Madzi agave amaonedwa kuti ndi otsekemera achilengedwe, komabe amatha kusinthidwa mpaka pamlingo wina. Ndi imodzi mwazinthu zapamwamba kwambiri za fructose woyengedwa - kuposa shuga wa patebulo.

Shuga wama tebulo amakhala ndi 50% yoyengedwa ya fructose. Kugwiritsa ntchito bwino fructose kumalumikizidwa ndi:

• kunenepa kwambiri
• mafuta chiwindi matenda
• matenda ashuga

Uchi, madzi a mapulo, ndi molasses ndizonso zotsekemera zachilengedwe. Zonsezi zimakhala ndi fructose yoyengedwa mosiyanasiyana. Zambiri mwa izi, kuphatikiza uchi, ndizofanana ndi shuga, kuphatikiza zomwe zili ndi kalori. Ayenera kugwiritsidwa ntchito makamaka pakulawa kwawo komanso kuti asasunge pama calories.

Zokometsera zopangira

Zokometsera zopanga zimapangidwa ndipo nthawi zambiri zimakhala zotsekemera kuposa shuga. Amakhala otsika kwambiri kapena opanda kalori m'malo mwa shuga, omwe ndi abwino kwa anthu omwe amadya. Nthawi zambiri samakhudza kuchuluka kwa shuga m'magazi, zomwe zimawapangitsa kukhala opindulitsa kwa omwe ali ndi matenda ashuga.

Komabe, zikuwonetsa posachedwa kuti zotsekemera izi zimakhudza m'matumbo mabakiteriya ndipo zimatha kukhudza kuzindikira kwa insulin komanso milingo ya shuga pakapita nthawi.

Ngakhale zotsekemera zopanga zili ndi chizindikiro chochenjeza kuti zitha kusokoneza thanzi lanu, mabungwe ambiri azaumoyo amavomereza kuti palibe maphunziro okwanira othandizira izi. Amavomerezedwa ndi FDA kukhala otetezeka kudya.

Kutenga

Anthu ambiri akuyesera kuchepetsa kudya kwa shuga, pazifukwa monga kuchepa thupi ndi matenda ashuga. Maltitol ndi zakumwa zina zotsekemera zimatha kukhala njira zina zoyenera.

Koma ndikofunikira kuti mukambirane zakudya zomwe zili ndi maltitol ndi omwe amakuthandizani azaumoyo komanso wazakudya, ngati muli ndi matenda ashuga.

Atha kudziwa ngati ndiyo njira yabwino kwambiri yopangira shuga kwa inu. Angakuthandizeninso kudziwa kuchuluka kwa ndalama zomwe mungawononge kuti zikuthandizeni kupewa zovuta.

Ndibwino kuti mudziwe ndikuwerenga zolemba. Musaganize kuti pamene mankhwala akuti alibe shuga kuti alibe kalori. Kutengera mtundu wa zotsekemera zomwe zimagwiritsidwa ntchito, zitha kukhala ndi zopatsa mphamvu ndi glycemic index zomwe zingakhudze zolinga zanu zakuchepetsa thupi kapena matenda monga matenda ashuga.

Kuphika kunyumba ndichimodzi mwanjira zabwino kwambiri ngati mungafune kuyang'anira:

• zotsekemera
• kudya kalori
• magulu a shuga m'magazi

Pali maphikidwe ambiri abwino omwe mungadzipange nokha. Mutha kugwiritsa ntchito njira zina za shuga zomwe maphikidwe akuwonetsa kapena kuyesa pogwiritsa ntchito zomwe mumakonda.

Kumbukirani mukamayesa zotsekemera kuti aliyense ali ndi mulingo wosiyana wa kukoma. Zitha kutenga mayesero angapo kuti musangalatse zomwe mumakonda.

Maphikidwe azakudya zothira m'malo mwa shuga

• Keke yakumwa chinanazi
• Chofufumitsa cha chikho cha mabulosi
• timatumba ta yogurt