Kodi Shuga Wosalala Ndi Chiyani?

Zamkati

• Kodi shuga woyengedwa amapangidwa bwanji?
• Shuga shuga
• Madzi a chimanga a High-fructose (HFCS)
• Zotsatira zoyipa zambiri zathanzi
• Yoyengedwa vs. shuga wachilengedwe
• Zakudya zokhala ndi shuga woyengedwa nthawi zambiri zimakonzedwa kwambiri
• Shuga wachilengedwe nthawi zambiri amapezeka muzakudya zopatsa thanzi
• Sikuti shuga zonse zachilengedwe ndizofanana
• Momwe mungapewere shuga woyengedwa
• Mfundo yofunika

M'zaka khumi zapitazi, chidwi chachikulu chayikidwa pa shuga komanso zotsatira zake zowononga thanzi.

Kusakaniza shuga koyengedwa kumalumikizidwa ndi zinthu monga kunenepa kwambiri, mtundu wa 2 shuga, ndi matenda amtima. Komabe, amapezeka mu zakudya zosiyanasiyana, zomwe zimapangitsa kuti zikhale zovuta kuzipewa.

Kuphatikiza apo, mwina mungadabwe momwe shuga woyengedwa amafananira ndi zachilengedwe, komanso ngati ali ndi zovuta zofananira.

Nkhaniyi ikufotokoza za shuga woyengedwa bwino, umasiyana bwanji ndi shuga wachilengedwe, komanso momwe mungachepetsere kudya.

Kodi shuga woyengedwa amapangidwa bwanji?

Shuga amapezeka mwachilengedwe muzakudya zambiri, kuphatikiza zipatso, ndiwo zamasamba, mkaka, tirigu, ngakhale mtedza ndi mbewu.

Shuga wachilengedweyu amatha kutulutsa kuti apange shuga woyengedwa pakadali pano wambiri wopezeka pachakudya. Shuga wama tebulo ndi madzi a chimanga a high-fructose (HFCS) ndi zitsanzo ziwiri zofala za shuga woyengedwa wopangidwa motere.

Shuga shuga

Shuga wapa tebulo, yemwe amadziwikanso kuti sucrose, amachokera ku nzimbe kapena ku beets.

Njira yopangira shuga imayamba ndikutsuka nzimbe kapena beets, kuwadula, ndikuwayika m'madzi otentha, omwe amalola kutulutsa madzi awo a shuga.

Kenako juzi imasefa ndikusandulika madzi ena amene amapangidwanso kukhala timibulu ta shuga tomwe timatsukidwa, kupukutidwa, kuzizidwa, ndi kupakidwa mu shuga wapa tebulo wopezeka m'mashelufu a golosale (1).

Madzi a chimanga a High-fructose (HFCS)

Madzi a chimanga a High-fructose (HFCS) ndi mtundu wa shuga woyengedwa. Chimanga chimagayidwa koyamba kuti chikhale chowuma kenako chimakonzedwa ndikupanga madzi a chimanga (1).

Kenako amawonjezera ma enzyme, omwe amawonjezera zomwe zili mu shuga fructose, pamapeto pake zimapangitsa kuti madzi a chimanga azimva kukoma.

Mtundu wofala kwambiri ndi HFCS 55, womwe uli ndi 55% fructose ndi 42% shuga - mtundu wina wa shuga. Chiwerengero ichi cha fructose ndi chofanana ndi cha shuga patebulo ().

Mashuga oyeretsedwayi amagwiritsidwa ntchito kuwonjezera kukoma kwa zakudya koma amathanso kukhala ngati chosungira mu jamu ndi jellies kapena kuthandiza zakudya monga zonunkhira ndi buledi. Amagwiritsidwanso ntchito kuwonjezera zochuluka pazakudya zopangidwa monga zakumwa zoziziritsa kukhosi ndi ayisikilimu.

Shuga woyengedwa amapangidwa potulutsa ndikusintha shuga mwachilengedwe womwe umapezeka mu zakudya monga chimanga, shuga, ndi nzimbe. Shuga woyengedwayu amawonjezeredwa muzakudya pazinthu zosiyanasiyana, kuphatikizapo kuwonjezera kununkhira.

Zotsatira zoyipa zambiri zathanzi

Zakudya monga shuga wa patebulo ndi HFCS zimaphatikizidwa ku zakudya zosiyanasiyana, kuphatikiza zambiri zomwe simungaganize kuti zili ndi shuga. Chifukwa chake, amatha kulowa muzakudya zanu, ndikulimbikitsa zovuta zambiri.

Mwachitsanzo, kumwa shuga wambiri woyengedwa, makamaka ngati zakumwa zotsekemera, nthawi zonse kumalumikizidwa ndi kunenepa kwambiri komanso mafuta owonjezera m'mimba, zomwe zimawopsa ngati matenda ashuga ndi matenda amtima (,,).

Makamaka, zakudya zomwe zimakonzedwa ndi HFCS zitha kukupangitsani kuti musagwirizane ndi leptin, mahomoni omwe amauza thupi lanu nthawi yoti mudye komanso nthawi yoti muime. Izi zitha kufotokozera kulumikizana pakati pa shuga woyengedwa ndi kunenepa kwambiri ().

Kafukufuku wambiri amaphatikizaponso zakudya zomwe zili ndi shuga wambiri wowonjezera chiwopsezo cha matenda amtima ().

Kuphatikiza apo, zakudya zomwe zili ndi shuga woyengedwa nthawi zambiri zimalumikizidwa ndi chiopsezo chachikulu cha mtundu wachiwiri wa matenda ashuga, kukhumudwa, dementia, matenda a chiwindi, ndi mitundu ina ya khansa (,,,).

Shuga woyengedwa atha kukulitsa chiopsezo cha kunenepa kwambiri, mtundu wa 2 shuga, ndi matenda amtima. Amalumikizidwanso ndi kuthekera kwakukulu kwa kukhumudwa, matenda amisala, matenda a chiwindi, ndi mitundu ina ya khansa.

Yoyengedwa vs. shuga wachilengedwe

Pazifukwa zingapo, shuga woyengedwa nthawi zambiri amakhala woyipa pa thanzi lanu kuposa shuga wachilengedwe.

Zakudya zokhala ndi shuga woyengedwa nthawi zambiri zimakonzedwa kwambiri

Shuga woyengedwa nthawi zambiri amawonjezeredwa ku zakudya ndi zakumwa kuti apange kukoma. Amawonedwa ngati ma calories opanda kanthu chifukwa mulibe mavitamini, michere, mapuloteni, mafuta, ulusi, kapena zinthu zina zopindulitsa.

Komanso, shuga woyengedwa bwino amawonjezera zakudya ndi zakumwa zomwe zili mmatumba, monga ayisikilimu, buledi, ndi soda, zonse zomwe zimakonda kusakanizidwa kwambiri.

Kuphatikiza pa kuchepa kwa michere, zakudya zopangidwazo zimatha kukhala ndi mchere wambiri komanso mafuta owonjezera, zonse zomwe zitha kuwononga thanzi lanu mukazidya kwambiri (,,).

Shuga wachilengedwe nthawi zambiri amapezeka muzakudya zopatsa thanzi

Shuga amapezeka mwachilengedwe muzakudya zambiri. Zitsanzo ziwiri zodziwika bwino ndi monga lactose mkaka ndi zipatso za zipatso.

Malinga ndi momwe zimapangidwira, thupi lanu limasokoneza shuga wachilengedwe komanso woyengedwa bwino kukhala mamolekyulu ofanana, ndikupanga zonse chimodzimodzi ().

Komabe, dzuwa lachilengedwe limapezeka mu zakudya zomwe zimapatsa zakudya zina zopindulitsa.

Mwachitsanzo, mosiyana ndi fructose mu HFCS, chipatso cha fructose chimabwera ndi fiber komanso mavitamini, michere, ndi zinthu zina zopindulitsa.

CHIKWANGWANI chimathandizira kuti shuga izilowa m'magazi anu mwachangu, ndikuchepetsa mwayi waziphuphu zamagazi (,).

Mofananamo, lactose mu mkaka mwachilengedwe amakhala ndi mapuloteni komanso mafuta osiyanasiyana, michere iwiri yomwe imadziwikanso kuti iteteze zotsekemera zamagazi (,,).

Kuphatikiza apo, zakudya zokhala ndi michere yambiri zimathandizira kwambiri zosowa zanu za tsiku ndi tsiku kuposa zakudya zokhala ndi shuga woyengedwa kwambiri.

Mashuga achilengedwe amakonda kudya zakudya zokhala ndi michere yambiri, zomanga thupi, ndi zina zopatsa thanzi komanso zopangira thanzi, zomwe zimawapangitsa kukhala opindulitsa kuposa shuga woyengedwa.

Sikuti shuga zonse zachilengedwe ndizofanana

Ngakhale kuti mashuga achilengedwe nthawi zambiri amawoneka opindulitsa kuposa shuga woyengedwa, izi sizikhala choncho nthawi zonse.

Mashuga achilengedwe amathanso kusinthidwa m'njira yochotsa pafupifupi ulusi wawo wonse komanso gawo labwino lazakudya zawo zina. Smoothies ndi timadziti ndi zitsanzo zabwino za izi.

M'maonekedwe awo onse, zipatso zimapereka kukana kutafuna ndipo zimadzazidwa ndi madzi ndi fiber.

Kusakaniza kapena kuwadzaza madzi kumaphwanya kapena kuchotsa pafupifupi ulusi wawo wonse, komanso chilichonse chosafuna kutafuna, kutanthauza kuti mwina mungafune gawo lalikulu kuti mukhale okhutira (,).

Kupaka kapena kuthira madzi kumachotsanso mavitamini ndi mankhwala opindulitsa omwe amapezeka mwazipatso zonse (,).

Mitundu ina yotchuka ya shuga wachilengedwe imaphatikizapo uchi ndi madzi a mapulo. Izi zimawoneka kuti zimapindulitsa kwambiri komanso zimapatsa thanzi pang'ono kuposa shuga woyengedwa.

Komabe, amakhalabe ndi michere yambiri komanso amakhala ndi shuga wambiri ndipo amayenera kudyedwa pang'ono (,,,).

Mashuga achilengedwe omwe amapezeka mu smoothies ndi timadziti sadzakhala opindulitsa monga omwe amapezeka muzakudya zonse. Madzi a mapulo ndi uchi amawonedwa ngati magwero a shuga wachilengedwe koma amangodya pang'ono pang'ono.

Momwe mungapewere shuga woyengedwa

Shuga woyengedwa amawonjezeredwa pazakudya zambiri zomwe zili mmatumba. Chifukwa chake, kuyang'ana zolemba za chakudya kumatha kuthandizira kuchepetsa kuchuluka kwa shuga woyengedwa pazakudya zanu.

Mayina osiyanasiyana angagwiritsidwe ntchito kutcha shuga wowonjezera. Chofala kwambiri ndi madzi a chimanga a fructose, shuga, nzimbe, madzi a mpunga, molasses, caramel, ndi zinthu zambiri zomwe zimathera -munthu, monga shuga, maltose, kapena dextrose.

Nawa magulu azakudya zomwe nthawi zambiri zimakhala ndi shuga woyengedwa:

• Zakumwa: zakumwa zozizilitsa kukhosi, zakumwa zamasewera, zakumwa zapadera za khofi, zakumwa zamagetsi, Vitaminiwater, zakumwa zina za zipatso, ndi zina zambiri.
• Zakudya zam'mawa: muesli wogula, granola, chimanga cham'mawa, mipiringidzo yambewu, ndi zina zambiri.
• Maswiti ndi zinthu zophika: chokoleti, maswiti, pie, ayisikilimu, ma croissants, mikate ina, zinthu zophika, ndi zina zambiri.
• Zamzitini: nyemba zophika, zamzitini zamasamba ndi zipatso, ndi zina zambiri.
• Zojambulitsa mkate: zipatso zoyera, kupanikizana, mabotolo a mtedza, kufalikira, ndi zina zambiri.
• Zakudya: ma yogurts ochepa mafuta, mafuta a chiponde ochepa, msuzi wopanda mafuta, ndi zina zambiri.
• Msuzi: ketchup, mavalidwe a saladi, msuzi wa pasitala, ndi zina zambiri.
• Zakudya zopangidwa kale: pizza, zakudya zakuda, mac ndi tchizi, ndi zina zambiri.

Kudya zakudya zochepa zomwe zasinthidwa ndikusankha zonse, zochepa zomwe zimakonzedwa m'malo mwake kumathandizira kuchepetsa kuchuluka kwa shuga woyengedwa pazakudya zanu.

Mutha kuchepetsa kudya kwanu pochepetsa kugwiritsa ntchito zotsekemera monga shuga wa patebulo, madzi a agave, shuga wofiirira, madzi a mpunga, ndi shuga wa coconut.

Shuga woyengedwa amawonjezeredwa pazakudya zambiri zopangidwa. Kuyang'ana zolemba za chakudya ndikuchepetsa kudya zakudya izi kumathandizira kuchepetsa kuchuluka kwa shuga woyengedwa pazakudya zanu.

Mfundo yofunika

Shuga woyengedwa amapezeka mwa kutulutsa shuga wachilengedwe kuchokera ku zakudya monga nzimbe, shuga, kapena chimanga. Kawirikawiri amawonjezeredwa ku zakudya zopanda thanzi, zakudya zopangidwa, zomwe zingasokoneze thanzi lanu mukamadya kwambiri.

Mosiyana ndi izi, shuga wachilengedwe amapezeka muzakudya zonse. Izi mwachilengedwe zimakhala ndi mapuloteni kapena CHIKWANGWANI, michere iwiri yomwe imathandizira thupi lanu kukonza shuga awa munjira yathanzi.

Amakhalanso ndi mavitamini, mchere, komanso mankhwala opindulitsa.

Izi zati, si shuga onse achilengedwe omwe amapangidwa ofanana, ndipo omwe amapezeka mu timadziti, smoothies, ndi zotsekemera zachilengedwe monga uchi ndi mapulo ayenera kudyedwa pang'ono.