Mowa Wa Shuga ndi Shuga: Zomwe Muyenera Kudziwa

Zamkati

• Kodi mowa wa shuga ndi chiyani?
• Kodi ndibwino kumwa mowa ngati muli ndi matenda ashuga?
• Kodi kuopsa kwa kumwa shuga ngati muli ndi matenda ashuga ndi chiyani?
• Phindu lake ndi chiyani?
• Kodi pali zovuta zina kuchokera ku shuga mowa? Kodi ndiosiyana ngati muli ndi matenda ashuga?
• Kodi pali njira zina m'malo mowa shuga ngati muli ndi matenda ashuga?
• Zokometsera zopangira
• Zokometsera zachilendo
• Mfundo yofunika

Timaphatikizapo zinthu zomwe timaganiza kuti ndizothandiza kwa owerenga athu. Ngati mutagula maulalo omwe ali patsamba lino, titha kupeza ndalama zochepa. Nayi njira yathu.

Kodi mowa wa shuga ndi chiyani?

Mowa wa shuga ndi chotsekemera chomwe chimapezeka m'makina ochepa otsika kwambiri, zakudya, komanso zakudya zochepa. Amapereka kukoma ndi mawonekedwe ofanana ndi shuga wapa tebulo wamba. Izi zimapangitsa kukhala njira yabwino kwa anthu omwe akufuna kuchepetsa kudya shuga, monga omwe ali ndi matenda ashuga.

Chifukwa chakuti mowa wotsekemera sugwira ntchito nthawi zonse m'mimba, umapereka pafupifupi theka la kuchuluka kwa ma calories omwe shuga wokhazikika amachita. Kuphatikiza apo, sizimakhudza kwenikweni kuchuluka kwa shuga wamagazi.

Shuga mowa mwachilengedwe umapezeka mu zipatso ndi ndiwo zamasamba. Zimapanganso malonda. Itha kuzindikirika pamakalata azakudya ndi mayina angapo othandizira. Izi zikuphatikiza:

• alireza
• chilumba
• maltitol
• mannitol
• lactitol
• chisamaliro
• erythritol
• glycerin
• glycerine
• glycerol
• wowuma hydrogenated hydrolysates

Gulani mowa wa shuga.

Ngakhale dzina lake, mowa wa shuga si woledzeretsa. Ilibe mowa, ngakhale mu kuchuluka kwake.

Kodi ndibwino kumwa mowa ngati muli ndi matenda ashuga?

Shuga mowa ndi chakudya. Ngakhale momwe zimakhudzira shuga wamagazi ndizocheperako kuposa shuga weniweni, imatha kukweza milingo ya shuga ya magazi mukamadya kwambiri.

Ngati muli ndi matenda ashuga, ndibwino kuti mudye zakudya zokhala ndi shuga. Komabe, popeza mowa wa shuga ndi chakudya, mudzafunikirabe kuwona kukula kwa gawolo.

Werengani zolemba za Nutrition Facts pazonse zomwe mumadya, kuphatikizapo zakudya zopanda shuga kapena zopanda kalori. Nthawi zambiri, malingalirowa amatanthauza kukula kwakutumikirako. Kudya zochulukirapo kuposa kukula kwenikweni komwe kukuwonetsedwa kumatha kukhudza kuchuluka kwa chakudya chomwe mumadya.

Kodi kuopsa kwa kumwa shuga ngati muli ndi matenda ashuga ndi chiyani?

Popeza zakudya zomwe zili ndi shuga wambiri zimatchedwa "shuga wochepa" kapena "wopanda shuga," mutha kuganiza kuti ndi zakudya zomwe mungadye mopanda malire. Koma ngati muli ndi matenda ashuga, kudya zakudya izi kungatanthauze kuti mumadya chakudya chambiri kuposa momwe chakudya chanu chimalola.

Pofuna kuthana ndi vutoli, werengani chakudya ndi zopatsa mphamvu zochokera ku shuga. Aphatikizeni mu dongosolo lanu latsiku ndi tsiku la chakudya.

Phindu lake ndi chiyani?

Ngati muli ndi matenda ashuga, mutha kupeza kuti shuga mowa ndi njira ina yabwino m'malo mwa shuga. Zotsatira zabwino zathanzi la shuga zimaphatikizapo izi:

• Zili ndi zotsatira zochepa pamashuga amwazi.
• Insulini mwina singafunike konse, kapena pang'ono pokha, kuti muchepetse shuga.
• Ili ndi ma calories ochepa kuposa shuga ndi zotsekemera zina zopatsa mphamvu.
• Sizimayambitsa zibowo kapena kuvulaza mano.
• Kukoma ndi mawonekedwe ake amafanana ndi shuga wopanda mankhwala pambuyo pake.

Kodi pali zovuta zina kuchokera ku shuga mowa? Kodi ndiosiyana ngati muli ndi matenda ashuga?

Kaya muli ndi matenda ashuga kapena ayi, mutha kukhala ndi zovuta zina chifukwa cha shuga. Izi ndichifukwa choti mowa wambiri ndi mtundu wa FODMAP, wotchedwa polyol. (FODMAP ndichidule chomwe chimayimira ma oligosaccharides, ma disaccharides, monosaccharides, ndi ma polyols.)

Ma FODMAP ndi mamolekyu azakudya omwe anthu ena zimawavuta kukumba. Kudya zakudya zomwe zili ndi shuga wambiri kumatha kukhala ngati mankhwala ofewetsa tuvi tolimba kapena kungayambitse vuto la m'mimba mwa anthu ena. Zizindikirozi zimatha kukhala zovuta kwambiri ngati mungadye zambiri.

• kupweteka m'mimba kapena kusapeza bwino
• kuphwanya
• mpweya
• kuphulika
• kutsegula m'mimba

Kodi pali njira zina m'malo mowa shuga ngati muli ndi matenda ashuga?

Kukhala ndi matenda a shuga sikukutanthauza kuti sungasangalale ndi maswiti, ngakhale mowa wa shuga sukuyenera iwe.

Nthawi zina, mumatha kusangalala ndi shuga wamba ngati gawo la chakudya chanu. Pali zotengera m'malo mwa shuga za anthu omwe ali ndi matenda ashuga zomwe mungakonde. Izi ndi izi:

Zokometsera zopangira

Zokometsera zokometsera zitha kupangidwa mwaluso kapena kupanga kuchokera ku shuga wamba pogwiritsa ntchito mankhwala. Popeza samapereka zopatsa mphamvu komanso zakudya zopanda thanzi, amatchulidwanso ngati zotsekemera zopanda thanzi.

Zokometsera zokometsera zitha kukhala zotsekemera kwambiri kuposa shuga wachilengedwe. Nthawi zambiri amaphatikizidwa ngati zosakaniza pazakudya zopanda mafuta ambiri ndipo amatha kupezeka paketi.

Zokometsera zokometsera sizomwe zimapanga chakudya ndipo sizimakweza shuga wamagazi.

• Saccharin (Yotsekemera'N Low, Mapasa A shuga). Saccharin (benzoic sulfimide) anali woyamba kutsekemera wopanda kalori. Anthu ena amapeza kuti imalawa pang'ono. Gulani saccharin.
• Aspartame (NutraSweet, Wofanana). Aspartame imachokera ku aspartic acid ndi phenylalanine. Gulani aspartame.
• Sucralose (Splenda). Sucralose imachokera ku shuga. Itha kukhala ndi kukoma kwachilengedwe kwa anthu ena kuposa saccharin ndi aspartame. Gulani sucralose.

Zokometsera zachilendo

Zokometsera zachilendo zimachokera m'njira zosiyanasiyana. Zitha kukhalanso zophatikizira chimodzi kapena zingapo zosiyanasiyana zotsekemera. Zikuphatikizapo:

• Stevia (Truvia, Njira Yoyera). Stevia ndi chotsekemera chachilengedwe chomwe chimachokera ku masamba a chomera cha stevia. Chifukwa chimafuna kukonzedwa, nthawi zina amatchedwa chotsekemera chopangira. Stevia samadya zakudya zopanda thanzi ndipo ali ndi mafuta ochepa. Gulani stevia.
• Tagatose (NuNaturals Sweet Health Tagatose, Tagatesse, Sensato). Tagatose ndi chotsekemera chochepa cha carb chochokera ku lactose. Ili ndi mafuta ochepa. Tagatose imatha kukhala yofiirira komanso kusungunuka, ndikupangitsa kuti ikhale njira yabwino yopangira shuga pophika ndi kuphika. Gulani tagatose.

Mfundo yofunika

Kukhala ndi matenda a shuga sikutanthauza kuti uyenera kusiya kwathunthu maswiti. Zakudya zokhala ndi mowa wa shuga monga cholowetsera zitha kukhala njira yokoma yomwe imatha kulowa m'mapulani ambiri azakudya.

Zakumwa za shuga zimakhala ndi ma calories ndi ma carbs, chifukwa chake ndikofunikira kuti muziyang'ana kuchuluka komwe mumadya. Zitha kuchititsanso mavuto m'mimba mwa anthu ena.