Kodi Sukari Zosavuta Ndi Ziti? Zakudya Zamadzimadzi Zosavuta

Zamkati

• Kodi Sukari Zosavuta Ndi Ziti?
• Monosaccharides
• Kutulutsa
• Sukari Zambiri Zowonjezera Zitha Kuwononga Thanzi Lanu
• Kuphatikizidwa ndi Kunenepa Kwambiri
• Angalimbikitse Matenda a Mtima
• Angakulitse Chiwopsezo Cha Khansa
• Momwe Mungadziwire Zowonjezera Zakudya pa Zolemba Zakudya
• Chifukwa Chake Simuyenera Kuopa Sukari Yosavuta
• Mfundo Yofunika Kwambiri

Shuga wosavuta ndi mtundu wa zimam'patsa mphamvu. Zakudya zamadzimadzi ndi chimodzi mwazinthu zitatu zofunika kwambiri pa micronutrients - enawo ndi mapuloteni ndi mafuta.

Shuga wosavuta amapezeka mwachilengedwe mu zipatso ndi mkaka, kapena amatha kupanga malonda ndikuwonjezera pazakudya kuti zithetse, kuletsa kuwonongeka, kapena kukonza kapangidwe kake ndi kapangidwe kake.

Nkhaniyi ikufotokoza mitundu yosiyanasiyana ya shuga wosavuta, momwe mungawazindikirire pa zolemba pazakudya, komanso momwe zingakhudzire thanzi lanu.

Kodi Sukari Zosavuta Ndi Ziti?

Ma carbs ndi mamolekyulu omwe amakhala ndi mamolekyu amodzi, awiri, kapena angapo a shuga otchedwa saccharides ().

Amapereka ma calorie anayi pa gramu ndipo ndiye gwero lamphamvu kwambiri m'thupi lanu.

Pali mitundu iwiri ikuluikulu ya carbs: yosavuta komanso yovuta. Kusiyana pakati pawo kumadalira kuchuluka kwa mamolekyulu a shuga omwe ali nawo.

Ma carbs osavuta - amadziwikanso kuti shuga osavuta - amakhala ndi mamolekyulu amodzi kapena awiri a shuga, pomwe ma carbs ovuta amakhala ndi atatu kapena kupitilira apo.

Shuga wosavuta atha kukhala mono- kapena disaccharide.

Monosaccharides

Monosaccharides ndi ma carbu osavuta kwambiri, chifukwa thupi lanu silingathe kuwononga.

Izi zimalola kuti thupi lanu lizitha kuyamwa mwachangu komanso mosavuta, kupatula fructose.

Pali mitundu itatu ya monosaccharides ():

• Shuga: Zipatso ndi ndiwo zamasamba ndizomwe zimayambitsa shuga. Amapezekanso muma syrups, maswiti, uchi, zakumwa zamasewera, ndi mchere.
• Fructose: Chakudya choyambirira cha fructose ndi chipatso, ndichifukwa chake fructose amatchedwa shuga wazipatso.
• Galactose: Zakudya zazikulu za galactose ndi lactose, shuga mumkaka ndi mkaka, monga tchizi, batala, ndi yogurt.

Kutulutsa

Disaccharides amakhala ndi mamolekyulu awiri a shuga - kapena ma monosaccharides awiri - olumikizana.

Thupi lanu liyenera kuthyola ma monosaccharides olumikizidwa asanalowe.

Pali mitundu itatu yama disaccharides ():

• Sucrose (shuga + fructose): Sucrose - yemwe nthawi zambiri amatchedwa shuga wa patebulo - ndimatenda achilengedwe ochokera ku nzimbe kapena beet. Imawonjezeredwa pazakudya pokonza ndipo imachitika mwachilengedwe mu zipatso ndi ndiwo zamasamba.
• Lactose (shuga + galactose): Amadziwikanso kuti shuga wa mkaka, lactose imapezeka mumkaka ndi mkaka.
• Maltose (shuga + shuga): Maltose amapezeka mu zakumwa za malt, monga mowa ndi zakumwa za malt.

Shuga wosavuta amakhala ndi mamolekyu amodzi kapena awiri a shuga. Zakudya zamadzimadzi zokhala ndi molekyulu imodzi ya shuga zimatchedwa monosaccharide, pomwe imodzi yokhala ndi mamolekyulu awiri a shuga yolumikizana ndi disaccharide.

Sukari Zambiri Zowonjezera Zitha Kuwononga Thanzi Lanu

Kwa anthu ambiri, mawu oti "shuga" ali ndi tanthauzo loipa.

Zakudya zambiri zokhala ndi michere yambiri, monga zipatso ndi ndiwo zamasamba, mwachilengedwe zimakhala ndi shuga ndipo siziyenera kupewa chifukwa zimapindulitsa thanzi lanu.

Kumbali inayi, kuwonjezera shuga - monga zakumwa zotsekemera, maswiti, ndi ndiwo zochuluka mchere - kumatha kubweretsa mavuto ambiri azaumoyo.

Shuga wowonjezera adalumikizidwa ndi kuchuluka kwakunenepa kwambiri, matenda amtima, komanso chiwopsezo cha khansa.

Kuphatikizidwa ndi Kunenepa Kwambiri

Kunenepa kwambiri kumakhudza pafupifupi 40% ya akulu ku America ().

Zimakhudzana ndi zoopsa zazikulu monga matenda ashuga, matenda amtima, ndi khansa.

Kuphatikiza apo, kunenepa kwambiri kumawononga ndalama zambiri. Poyerekeza ndi anthu olemera bwino, anthu onenepa kwambiri amawononga ndalama zambiri chaka chilichonse kuchipatala ().

Izi zimabweretsa mavuto aakulu azachuma kwa munthu, mabanja, komanso okhometsa misonkho ().

Zomwe zimayambitsa kunenepa kwambiri zimatsutsana kwambiri komanso zimachita zinthu zambiri m'chilengedwe, koma kudya mopitilira muyeso wa shuga kumaganiziridwa kuti kumathandizira kwambiri (,).

Shuga wowonjezera amapereka zowonjezera zowonjezera pazakudya zanu, zomwe zimatha kubweretsa kunenepa pakapita nthawi.

Kukoma kokoma komanso kosavuta kumatha kupangitsa kuti kusakhale kosavuta kudya shuga wowonjezera poyerekeza ndi zakudya zina, zomwe zimawonjezera mwayi wanu wonenepa (,,,).

Angalimbikitse Matenda a Mtima

Matenda amtima ndi omwe amafa kwambiri ku United States ndipo akhala zaka makumi angapo zapitazi ().

Nthawi zambiri zimayambitsidwa ndi atherosclerosis - mkhalidwe womwe chipika chimamangirira pamakoma amkati amitsempha yam'magazi omwe amatsogolera pamtima panu, kuwapangitsa kuti achepetse komanso alimbitse. Izi zimachepetsa kuthamanga kwa magazi, komwe kumatha kubweretsa matenda amtima (,).

Kafukufuku angapo wasonyeza kuti kupeza ma calories ochulukirapo kuchokera ku shuga wowonjezera kumatha kuyambitsa ma triglycerides okwera - omwe amadziwika kuti ali pachiwopsezo cha matenda amtima (,,,).

Kafukufuku wina adapeza kuti anthu omwe adalandira 10-25% ya ma calories awo kuchokera ku shuga wowonjezera anali ndi mwayi wokwanira 30% kufa ndi matenda amtima poyerekeza ndi omwe adalandira zosakwana 10% zama calories awo kuchokera ku shuga wowonjezera ().

Kuphatikiza apo, chiopsezo chija chidawirikiza kawiri kwa iwo omwe adapeza zopitilira 25% zama calories awo kuchokera ku shuga wowonjezera.

Angakulitse Chiwopsezo Cha Khansa

Kuchuluka kwa mafuta kuchokera ku shuga wowonjezera kumatha kukulitsa kutupa komanso kupsinjika kwa oxidative.

Kutupa komanso kupsinjika kwama oxidative ndikofunikira kuti mukhale ndi thanzi labwino, koma zochulukirapo zimatha kubweretsa matenda angapo, kuphatikiza khansa (,,).

Kafukufuku wochuluka wanena kuti pali zotupa zotupa - mwachitsanzo, mapuloteni othandizira C ndi uric acid - ndikudya shuga wowonjezera (,,).

Shuga wowonjezeranso amaganiziridwa kuti amachulukitsa chiopsezo cha khansa pakukweza ma mahomoni ena, koma zotsatirazi sizikumveka bwino (,,).

Zowonjezera shuga zalumikizidwa ndi kunenepa kwambiri. Kuphatikiza apo, atha kulimbikitsa matenda amtima ndikuwonjezera ngozi ku khansa.

Momwe Mungadziwire Zowonjezera Zakudya pa Zolemba Zakudya

Mutha kupeza shuga wowonjezera m'mitundu yosiyanasiyana yazakudya - ngakhale zomwe mwina simungaganize ngati zotsekemera, monga ketchup, mkate, ndi nyemba zophika zamzitini.

Izi zati, omwe amapangira shuga wambiri ndi zakumwa zotsekemera ndi shuga, maswiti, maswiti, ayisikilimu, ndi chimanga cha shuga ().

Yang'anani gawo lazakudya pazakudya kuti mupeze magalamu angapo a shuga wowonjezera omwe ali nawo.

Zakale, zolemba za chakudya sizinasiyanitse shuga wachilengedwe kapena wowonjezera. Izi zidapangitsa kuti zikhale zovuta kudziwa kuchuluka kwa shuga womwe mumadya.

Pofika chaka cha 2020, komabe, Food and Drug Administration (FDA) idalamula kuti opanga azilemba mndandanda wama shuga owonjezera magalamu komanso kuchuluka kwa Daily Value (DV) pamakalata azakudya ().

Makampani ambiri akuluakulu azakudya agwirizana kale, zomwe zimapangitsa kuti zikhale zosavuta kuwunika shuga wambiri wazogulitsa.

American Heart Association ikulimbikitsa kuti amayi ndi abambo amalandila zosakwana magalamu 25 ndi magalamu 38 a shuga wowonjezera patsiku pazakudya zawo, motsatana ().

Kupeza zochuluka kuposa izi kumakupangitsani kukhala kovuta kukwaniritsa zosowa zanu zopatsa thanzi mukamakhalabe ndi malire a kalori yanu yamasiku onse ().

Kuwerenga mndandanda wazakudya kungakuthandizeninso kudziwa shuga wowonjezera.

Mayina a shuga wowonjezera ndi awa:

• Dehydrose yopanda madzi
• Shuga wofiirira
• Confectioners ufa shuga
• Madzi a chimanga
• Madzi a chimanga a High-fructose (HCFS)
• Wokondedwa
• Mazira a mapulo
• Zolemba
• Tumizani timadzi tokoma
• Shuga wosaphika

Malembo amalembetsa zosakaniza pakutsika kwakukula kwa kulemera, ndi zosakaniza zomwe zimagwiritsidwa ntchito pamlingo woyamba kwambiri, zotsatiridwa ndi zazing'onozing'ono.

Izi zikutanthauza kuti ngati chinthu chimalemba shuga monga choyambirira, mukudziwa kuti uli ndi shuga kuposa china chilichonse.

Mutha kuzindikira shuga wowonjezera poyang'ana pachakudya ndikuwerenga mndandanda wazowonjezera. Kuchepetsa ma calories mu shuga wowonjezedwa kumatha kukuthandizani kukwaniritsa zosowa zanu zopatsa thanzi mukakhala m'malire anu a tsiku ndi tsiku.

Chifukwa Chake Simuyenera Kuopa Sukari Yosavuta

Palibe funso kuti shuga ikhoza kukhala yovulaza thanzi lanu mukamamwa mopitirira muyeso.

Komabe, shuga ndi gawo limodzi lokha la zakudya zanu. Ndizosazindikira kuti ndizomwe zimayambitsa kunenepa kwambiri komanso matenda ena ndi mikhalidwe ya anthu masiku ano ().

Kafukufuku akuwonetsa kuti shuga imangokhala yovuta ku thanzi lanu mukakhala ndi zakudya zambiri kapena ngati mumalandira zopatsa mphamvu zambiri kuposa shuga (,,,).

Kuchepetsa shuga wowonjezera kuchokera ku zakumwa zotsekemera ndi shuga, maswiti, ndi maswiti ndikofunikira kuti mukhale ndi thanzi labwino, koma kusakhala ndi chidutswa cha keke kapena kutumikiridwa kwa ayisikilimu yemwe mumakonda si njira yoyenera. Sizokhazikika, zosangalatsa kapena zopindulitsa pa thanzi lanu.

Kuphatikiza apo, shuga wosavuta amapezeka mwachilengedwe muzakudya zambiri zabwino, monga zipatso, ndiwo zamasamba, ndi mkaka. Zakudya izi zimabweretsa zakudya zina zofunikira m'thupi lanu, monga mavitamini, mchere, ma antioxidants, ndi fiber.

Shuga amawononga thanzi lanu mukamadya mopambanitsa kapena mumakhala ndi shuga wambiri. Chifukwa chake, kuchepetsa koma osapewa kwathunthu shuga - makamaka wowonjezera shuga - ndikofunikira pa thanzi lanu.

Mfundo Yofunika Kwambiri

Mashuga osavuta ndi ma carbs omwe amakhala ndi monosaccharide imodzi kapena awiri (disaccharide) mamolekyu a shuga.

Zakudya zambiri zathanzi monga zipatso ndi ndiwo zamasamba mwachilengedwe zimakhala ndi shuga ndipo siziyenera kupewa chifukwa zimapindulitsa thanzi lanu. Komabe, shuga wowonjezera umalumikizidwa ndi kunenepa kwambiri komanso kuchuluka kwa matenda amtima komanso chiopsezo cha khansa.

Mutha kudziwa kuchuluka kwa shuga womwe mankhwala ali nawo poyang'ana pazowonjezera pazakudya kapena kuwerenga mndandanda wazowonjezera.

Ngakhale mavuto owonjezera omwe shuga akhoza kukhala nawo pa thanzi lanu, mutha kuwadya pang'ono komanso ngati gawo la chakudya chamagulu.