Kodi Stevia ndi Wabwino m'malo mwa Shuga? Ubwino ndi Kutsika

Zamkati

• Kodi stevia ndi chiyani?
• Stevia mfundo zowona
• Ubwino ndi zovuta zomwe zingachitike
• Ubwino wa stevia
• Zowonongeka
• Kodi ndi wathanzi kuposa shuga?
• Kodi ndi cholowa m'malo mwa shuga?
• Mfundo yofunika

Stevia ikukula kutchuka ngati njira yopangira mbewu, yopanda kalori kuposa shuga.

Anthu ambiri amawakonda kuposa zotsekemera zopangira monga sucralose ndi aspartame, chifukwa zimachokera ku chomera m'malo mopanga labu.

Mulinso ma carbs ochepa ndipo samathamangitsa mshuga wamagazi, kuwapangitsa kukhala odziwika pakati pa omwe ali ndi matenda ashuga kapena omwe samayang'anira shuga. Komabe, itha kukhala ndi zovuta zina.

Nkhaniyi ikufotokoza stevia, kuphatikiza maubwino ake, kutsika, komanso kuthekera m'malo mwa shuga.

Kodi stevia ndi chiyani?

Stevia ndi njira ina ya shuga yotengedwa m'masamba a Stevia rebaudiana chomera.

Masambawa adakondwera chifukwa cha kutsekemera kwawo ndipo amagwiritsidwa ntchito ngati mankhwala azitsamba ochiza shuga wambiri m'magazi kwazaka zambiri ().

Kukoma kwawo kumachokera ku mamolekyulu a steviol glycoside, omwe ndi okoma nthawi 250 mpaka 300 kuposa shuga wamba ().

Kuti apange zotsekemera za stevia, ma glycosides ayenera kutulutsidwa m'masamba. Kuyambira ndi masamba owuma omwe amira m'madzi, njirayi ndi iyi ():

1. Masamba a Leaf amasefedwa kuchokera m'madzi.
2. Madziwo amathandizidwa ndi mpweya wothandizira kuti achotse zowonjezera zowonjezera.
3. Madziwo amalandira chithandizo chosinthana ndi ion kuti achotse mchere ndi zitsulo.
4. Ma glycosides omwe atsalira amalowetsedwa mu utomoni.

Zomwe zatsala ndikutulutsa masamba a stevia, omwe amawuma ndi okonzeka kuti awakomere ().

Chotsitsacho chimagulitsidwa ngati madzi osakanikirana kwambiri kapena m'mapaketi osatumikira amodzi, zonse zomwe zimangofunika zochepa kwambiri kuti zithetse chakudya kapena zakumwa.

Zofanana ndi shuga za Stevia zimapezekanso. Zoterezi zimakhala ndizodzaza ngati maltodextrin koma zimakhala ndi mphamvu yofanana komanso yotsekemera ngati shuga, yopanda mafuta kapena ma carbs. Zitha kugwiritsidwa ntchito ngati 1: 1 m'malo mwa kuphika ndi kuphika ().

Kumbukirani kuti zinthu zambiri za stevia zimakhala ndi zowonjezera zowonjezera, monga zowonjezera, zowonjezera shuga, zotsekemera zina, ndi zokometsera zachilengedwe.

Ngati mukufuna kupewa zosakaniza izi, muyenera kufunafuna zinthu zomwe zimangotulutsa stevia 100% pamndandanda.

Stevia mfundo zowona

Stevia kwenikweni ndi kalori komanso wopanda carb. Chifukwa ndi zotsekemera kwambiri kuposa shuga, ndalama zochepa zomwe mumagwiritsa ntchito sizimawonjezera mafuta opatsa thanzi ().

Ngakhale masamba a stevia amakhala ndi mavitamini ndi mchere wosiyanasiyana, ambiri amatayika pamene chomeracho chimasinthidwa kukhala chotsekemera ().

Kuphatikiza apo, monga zinthu zina za stevia zimakhala ndizowonjezera, zinthu zophatikizira michere zimatha kusiyanasiyana.

Masamba a Stevia amatha kusinthidwa kukhala madzi kapena ufa wothira wa stevia, womwe ndi wokoma kwambiri kuposa shuga. Chotsalacho chimakhala chopanda kalori komanso chopanda carb ndipo chimangokhala ndi mchere wochepa chabe.

Ubwino ndi zovuta zomwe zingachitike

Masamba a Stevia akhala akugwiritsidwa ntchito ngati mankhwala kwazaka zambiri, ndipo chotsulacho chalumikizidwa ndi kuchepa kwa shuga wamagazi ndi mafuta m'magazi m'maphunziro a nyama. Zokometsera zingathandizenso kuchepa thupi.

Komabe, chotsuliracho chimakhalanso ndi zovuta zina.

Ubwino wa stevia

Ngakhale ndi zotsekemera zatsopano, stevia adalumikizidwa ndi maubwino angapo azaumoyo.

Chifukwa chakuti ilibe kalori, itha kukuthandizani kuti muchepetse thupi mukamaigwiritsa ntchito m'malo mwa shuga wokhazikika, womwe umapereka pafupifupi ma calories 45 pa supuni (12 magalamu). Stevia amathanso kukuthandizani kuti mukhale okwanira pama calories ochepa ().

Pakafukufuku mwa akulu 31, omwe adadya chotupitsa cha kalori cha 290 chopangidwa ndi stevia adadya chakudya chofanana pachakudya chotsatira ndi omwe adadya chotupitsa cha ma caloriki 500 chopangidwa ndi shuga ().

Adanenanso zakukwanira kofananako, kutanthauza kuti gulu la stevia linali ndi chakudya chochepa kwambiri cha calorie kwinaku akumva kukhutitsidwa komweko ().

Kuphatikiza apo, powerenga mbewa, kupezeka kwa steviol glycoside rebaudioside A kudawonjezera kuchuluka kwama mahomoni omwe amaletsa kudya ().

Chotsekemera chingakuthandizeninso kusamalira shuga wanu wamagazi.

Pakafukufuku mwa achikulire 12, omwe adadya mchere wa coconut wopangidwa ndi 50% stevia ndi 50% shuga anali ndi 16% m'magazi otsika atatha kudya kuposa omwe anali ndi mchere womwewo wopangidwa ndi 100% shuga ().

M'maphunziro azinyama, stevia adawonetsedwa kuti apititse patsogolo chidwi cha insulin, mahomoni omwe amatsitsa shuga wamagazi powalowetsa m'maselo kuti agwiritse ntchito mphamvu (,).

Kuphatikiza apo, kafukufuku wina wazinyama adalumikiza kumwa kwa stevia ndi kutsika kwa triglycerides ndikuwonjezera kuchuluka kwa cholesterol cha HDL (chabwino), zonsezi zomwe zimakhudzana ndi kuchepa kwa chiwopsezo cha matenda amtima (,,).

Zowonongeka

Ngakhale stevia atha kupindulitsa, ilinso ndi zovuta.

Ngakhale ndizomera ndipo zitha kuwoneka zachilengedwe kuposa zotsekemera zina za zero-kalori, ndizopangidwabe kwambiri. Kuphatikizika kwa Stevia nthawi zambiri kumakhala ndizodzaza monga maltodextrin, yomwe imalumikizidwa ndi kuchepa kwa mabakiteriya athanzi ().

Stevia iyenso imatha kuvulaza mabakiteriya anu. Pakafukufuku wa chubu, rebaudioside A, imodzi mwama steviol glycosides omwe amapezeka mu stevia sweeteners, adaletsa kukula kwa mabakiteriya opindulitsa ndi 83% (,).

Komanso, chifukwa imakoma kwambiri kuposa shuga, stevia amaonedwa kuti ndi wotsekemera kwambiri. Ofufuza ena amakhulupirira kuti zotsekemera kwambiri zimatha kukulitsa kulakalaka zakudya zotsekemera (,).

Kuphatikiza apo, maphunziro ambiri owunikira sanapeze kulumikizana pakati pakumwa zotsekemera za zero-calorie ndi kusintha kwa kulemera kwa thupi, kudya kwa kalori, kapena chiopsezo cha mtundu wa 2 shuga (,).

Kuphatikiza apo, stevia ndi zina zotsekemera za zero-calorie zitha kupangitsabe kuyankha kwa insulin, kungoti chifukwa cha kukoma kwawo, ngakhale atapanda kuchulukitsa shuga (,).

Kumbukirani kuti monga stevia zotsekemera zakhala zikupezeka posachedwapa, kafukufuku wazotsatira zawo zaumoyo ndi ochepa.

Stevia atha kukuthandizani kuti muchepetse kulemera kwanu komanso kuchuluka kwa shuga wamagazi, ndipo kafukufuku wazinyama akuwonetsa kuti zitha kukonza zomwe zimawopsa chifukwa cha matenda amtima. Komabe, ndi zotsekemera kwambiri zomwe zitha kusokoneza thanzi lanu.

Kodi ndi wathanzi kuposa shuga?

Stevia ali ndi ma calories ochepa kuposa shuga ndipo atha kuthandizira pakuchepetsa kulemera pokuthandizani kudya ma calories ochepa.

Chifukwa ilibe ma calories ndi ma carbs, ndi njira yabwino kwambiri yopangira shuga kwa anthu omwe ali ndi mafuta ochepa kapena ochepa.

Kusintha shuga ndi stevia kumachepetsanso zakudya za Glycemic Index (GI), kutanthauza kuti zimakhudza kuchuluka kwa shuga m'magazi pang'ono (, 21).

Pomwe shuga patebulo ali ndi GI wa 65 - pomwe 100 ndiye GI wapamwamba kwambiri, zomwe zimapangitsa kuti shuga wambiri wamagazi ayambe - stevia ilibe chilichonse chomwe chimakulitsa shuga m'magazi motero chimakhala ndi GI ya 0 ().

Shuga ndi mitundu yake yambiri, kuphatikiza sucrose (shuga wa patebulo) ndi manyuchi a chimanga a high-fructose (HFCS), adalumikizidwa ndi kutupa, kunenepa kwambiri, komanso kukula kwa matenda osachiritsika, monga mtundu wa 2 shuga ndi matenda amtima (,,).

Chifukwa chake, amalimbikitsidwa kuti muchepetse kudya kwanu shuga wowonjezera. M'malo mwake, Malangizo a Zakudya kwa Anthu aku America akuti shuga wowonjezera sayenera kupitilira 10% ya zopatsa mphamvu zanu tsiku lililonse ().

Kuti mukhale ndi thanzi labwino komanso kuti shuga azikhala m'magazi, ndalamazi ziyenera kuchepetsedwa ().

Chifukwa shuga yakhala ikulumikizidwa ndi zovuta zambiri m'thupi, kuli kofunika kusintha shuga ndi stevia. Komabe, zotsatira zakanthawi yayitali zogwiritsa ntchito stevia sizidziwika.

Ngakhale kugwiritsira ntchito pang'ono za zero-calorie sweetener kungakhale njira yabwino yochepetsera kudya kwa shuga, ndibwino kugwiritsa ntchito shuga wocheperako komanso ochepera olowa m'malo mwa shuga ndikungosankha zokometsera zachilengedwe, monga zipatso, ngati kuli kotheka.

Stevia ali ndi GI yotsika kuposa shuga wa patebulo, ndipo kuyigwiritsa ntchito kungakhale njira yabwino yochepetsera kalori yanu ndikuwonjezera shuga. Shuga wowonjezera ayenera kuchepetsedwa ndi zosakwana 10% zama calories anu atsiku ndi tsiku.

Kodi ndi cholowa m'malo mwa shuga?

Stevia tsopano amagwiritsidwa ntchito ngati m'malo mwa shuga pophika kunyumba ndikupanga zakudya.

Komabe, limodzi mwamavuto akulu ndi stevia ndi zotsatira zake zowawa. Asayansi azakudya akugwira ntchito yopanga njira zatsopano zopangira ndikuwongolera stevia kuti athetse izi (,).

Kuphatikiza apo, shuga amakumana ndi njira yapadera yotchedwa Maillard reaction mukamaphika, zomwe zimapangitsa kuti zakudya zomwe zimakhala ndi shuga zizizizira komanso zisinthe golide. Shuga imawonjezeranso kapangidwe ndi kuchuluka kwa zinthu zophika (30, 31).

Shuga ikadzasinthidwa ndi stevia, zinthu zophikidwa sizingafanane kapena kumva ngati mtundu wokhala ndi shuga.

Ngakhale zili choncho, stevia imagwira bwino ntchito pazakudya ndi zakumwa zambiri m'malo mwa shuga, ngakhale kuphatikiza kwa shuga ndi stevia nthawi zambiri kumawoneka bwino kwambiri pankhani ya kukoma (, 21,,).

Mukaphika ndi stevia, ndibwino kugwiritsa ntchito 1: 1 m'malo mwa shuga m'malo mwa shuga. Kugwiritsa ntchito mitundu yolimbikira, monga kutulutsa kwamadzi, kudzafunika kuti musinthe kuchuluka kwa zosakaniza zina kuti muwerengere zakuchepa zambiri.

Stevia nthawi zina amakhala ndi chakumwa chowawa ndipo samakhala ndi zonse zomwe thupi limapatsa shuga pophika. Komabe, ndi cholowa m'malo mwa shuga chovomerezeka ndipo chimakoma kwambiri mukamagwiritsa ntchito limodzi ndi shuga.

Mfundo yofunika

Stevia ndi wotsekemera wopangidwa ndi chomera, zero-kalori wokoma.

Ikhoza kuchepetsa kudya kwa kalori ikagwiritsidwa ntchito m'malo mwa shuga ndikupindulitsa kuwongolera shuga wamagazi ndi thanzi la mtima. Komabe, maubwino awa sanatsimikizidwe kwathunthu, ndipo kafukufuku wazotsatira zake zakutali akusowa.

Kuti mukhale ndi thanzi labwino, sungani shuga ndi stevia pang'ono.