Kodi Mkaka Ndi Wambiri Motani?

Zamkati

• Chifukwa chiyani shuga mumkaka?
• Shuga mumitundu ingapo ya mkaka
• Zotsatira za shuga mumkaka
• Glycemic index ndi mkaka
• Momwe mungapewere mkaka ndi shuga wowonjezera
• Mfundo yofunika

Ngati munayang'anapo chizindikiro cha zakudya pa katoni ya mkaka, mwina mwawona kuti mitundu yambiri ya mkaka imakhala ndi shuga.

Shuga mumkaka sioyipa kwenikweni kwa inu, koma ndikofunikira kumvetsetsa komwe amachokera - komanso kuchuluka kwake - kuti muthe kusankha mkaka wabwino kwambiri pa thanzi lanu.

Nkhaniyi ikufotokoza shuga wokhala mkaka komanso momwe mungadziwire zopangidwa ndi shuga wambiri.

Chifukwa chiyani shuga mumkaka?

Anthu ambiri amayesetsa kupewa shuga wowonjezera - ndipo pachifukwa chabwino.

Zakudya zomwe zili ndi shuga wowonjezera zimapatsa mphamvu zowonjezera m'zakudya zanu popanda kupereka zowonjezera zowonjezera. Amalumikizidwanso ndi kunenepa komanso matenda amadzimadzi, zomwe zimawonjezera chiopsezo cha matenda ashuga ndi matenda amtima (,).

Komabe, zakudya zina zimakhala ndi shuga mwachilengedwe.

Ndicho chifukwa chake mankhwala ena, monga mkaka ndi mkaka wa nondairy, amawonetsa shuga pamagulu awo azakudya ngakhale shuga sanaphatikizidwe ngati chosakaniza.

Mashuga achilengedwewa ndi omwe amapatsa mphamvu kwambiri mkaka ndipo amawapatsa kukoma pang'ono - ngakhale atamwa.

Mu mkaka wa ng'ombe ndi mkaka wa m'mawere, shuga amachokera makamaka ku lactose, yomwe imadziwikanso kuti shuga wa mkaka. Milk ya Nondairy, kuphatikizapo oat, coconut, mpunga, ndi mkaka wa soya, mumakhala shuga wina wosavuta, monga fructose (zipatso za shuga), galactose, glucose, sucrose, kapena maltose.

Komabe, kumbukirani kuti mitundu yotsekemera, kuphatikizapo mkaka wa chokoleti ndi milonda yamoto ya nondairy, doko lowonjezeranso shuga.

Mkaka wambiri wamkaka ndi nondairy umakhala ndi shuga wambiri monga lactose. Mitundu yotsekemera imaperekanso shuga wowonjezeranso.

Shuga mumitundu ingapo ya mkaka

Zakudya za mkaka zimasiyana mosiyanasiyana kutengera komwe zimachokera komanso momwe zimapangidwira - monga zinthu zina zimaphatikizira shuga.

Nayi milingo ya shuga mu chikho chimodzi (240 ml) yamitundu yosiyanasiyana yamkaka (,,,,,,,,,,,,,),:

• Mkaka wa m'mawere: Magalamu 17
• Mkaka wa ng'ombe (wathunthu, 2%, ndi skim): 12 magalamu
• Mkaka wa mpunga wosasakaniza: Magalamu 13
• Mkaka wa ng'ombe wa chokoleti (skim): 23 magalamu (shuga wowonjezera)
• Mkaka wopanda soya wosakaniza ndi vanila: 9 magalamu
• Mkaka wa soya wa chokoleti: 19 magalamu (shuga wowonjezera)
• Mkaka wa oat wopanda shuga: 5 magalamu
• Mkaka wosakoma wa kokonati: 3 magalamu
• Mkaka wa kokonati wokoma: 6 magalamu (shuga wowonjezera)
• Mkaka wa amondi wosasakaniza: 0 magalamu
• Mkaka wa amondi wa vanilla: 15 magalamu (shuga wowonjezera)

Mwa mitundu ya nondairy yopanda msuzi, mkaka wa mpunga umanyamula shuga - 13 magalamu - pomwe mkaka wa amondi mulibe. Mkaka wa ng'ombe ndi wofanana ndi mkaka wa mpunga pa magalamu 12.

Mwambiri, mitundu yotsekemera imakhala ndi shuga wambiri kuposa omwe alibe zotsekemera. Mkaka wa chokoleti umatulutsa makilogalamu 23 mu chikho chimodzi (240 ml).

Dipatimenti ya Zamalonda ku US (USDA) ikulimbikitsa kuchepetsa shuga wocheperako mpaka 10% yazakudya zanu zopatsa mphamvu tsiku lililonse - kapena masipuni 12.5 (50 magalamu) pa chakudya cha ma calorie 2,000 ().

Mutha kupitilira malirewo ndi mkaka wokoma nokha ngati mumamwa magalasi opitilira tsiku limodzi.

Zakudya za mkaka zimasiyana kwambiri kutengera komwe zimachokera komanso ngati zili ndi shuga wowonjezera. Mwa mitundu ya nondairy yopanda shuga, mkaka wa mpunga uli ndi shuga wambiri komanso mkaka wa amondi pang'ono. Mkaka wa ng'ombe uli ndi zochepera pang'ono kuposa mkaka wa mpunga.

Zotsatira za shuga mumkaka

Shuga wosavuta wamitundu yonse yamkaka amakhala ndi zotsatirapo zingapo paumoyo wanu. Amakumbidwa mwachangu ndikusweka kukhala shuga, gwero lalikulu la mphamvu mthupi lanu komanso gwero lamphamvu laubongo wanu ().

Lactose mu mkaka ndi mkaka wa m'mawere amathyoledwa kukhala galactose komanso shuga. Galactose ndiyofunikira makamaka pakukula kwamanjenje amkati mwa makanda ndi ana aang'ono (, 17).

Ngati sichidya bwino, lactose imagwira ntchito ngati prebiotic fiber, yomwe imadyetsa mabakiteriya athanzi m'matumbo mwanu. Lactose yosagwiritsidwa ntchito imathandizanso kuti thupi lanu likhale ndi mchere wambiri, monga calcium ndi magnesium (17).

Glycemic index ndi mkaka

Chifukwa mitundu yonse ya mkaka imakhala ndi ma carbs, amatha kuyezedwa ndi glycemic index (GI), sikelo ya 0-100 yomwe imafotokoza momwe chakudya chimakhudzira shuga wamagazi. Zakudya zochepa za GI zimakulitsa shuga m'magazi pang'onopang'ono kuposa ma GI apamwamba.

Fructose, yomwe imapezeka mkaka wa kokonati ndi ma milk angapo a mtedza, ili ndi GI yotsika ndipo imatha kukhala yabwino ngati mukuyang'ana kuchuluka kwa shuga wamagazi kapena matenda ashuga (,).

Kuwunikanso kwa maphunziro 18 mwa anthu 209 omwe ali ndi matenda ashuga apeza kuti pamene fructose idagwiritsidwa ntchito m'malo mwa ma carbs ena, kuchuluka kwa shuga m'magazi kunatsika ndi 0.53% pamiyezi 3 ().

Komabe, fructose imatha kukulitsa kuchuluka kwa triglyceride ndikuyambitsa zovuta m'mimba monga gasi komanso kuphulika kwa anthu ena ().

Lactose, shuga wa mkaka wa ng'ombe, mwina samakhudza kwambiri shuga wamagazi kuposa mitundu ina ya shuga. Komabe, shuga ndi maltose mumkaka wa mpunga ali ndi GI yambiri, kutanthauza kuti amathiridwa mwachangu ndipo amatha kukweza magazi anu kwambiri ().

Ngati mukuyang'ana shuga wanu wamagazi, chisankho chabwino chingakhale mkaka wa amondi wopanda shuga, chifukwa alibe shuga.

Shuga wachilengedwe mumkaka amatulutsa thupi lanu komanso ubongo, koma zina zimakhudza shuga wanu wamagazi kuposa ena. Lactose mu mkaka wa m'mawere ndi mkaka ndiwothandiza makamaka kwa makanda ndi ana aang'ono.

Momwe mungapewere mkaka ndi shuga wowonjezera

Kaya mumasankha mkaka kapena mkaka wa nondairy, muyenera kukhala ndi mitundu yopanda maswiti kuti muchepetse kudya shuga wowonjezera.

Ku United States, Food and Drug Administration (FDA) ikukonzanso mayina azakudya kuti atchule magalamu a shuga wowonjezera - zomwe zimapangitsa kuti zikhale zosavuta kudziwa kuti ndi milki iti yomwe ingagule kapena kupewa ().

Lamuloli liyamba kugwira ntchito mu Januware 2020 kwa opanga chakudya chachikulu ndi Januware 2021 m'makampani ang'onoang'ono ().

Kunja kwa United States, zolemba za zakudya zimatha kusiyanasiyana ndipo ziyenera kuwerengedwa mosamala. Ngati muwona mtundu uliwonse wa shuga pamndandanda wazowonjezera, zikutanthauza kuti wawonjezedwa.

Mayina wamba a shuga wowonjezera ndi awa:

• Madzi a chimanga kapena madzi a chimanga a high-fructose
• madzi a mpunga wofiirira
• timadzi tokoma
• shuga wa kokonati
• chimera cha barele
• madzi a chimera
• maltose
• fructose

Muthanso kuyang'ana mawu oti "unsweetened" pachizindikiro.

Ndibwino kusankha mkaka wopanda shuga ndi kupewa omwe ali ndi shuga wowonjezera. Muyenera kuyang'ana mndandanda wazowonjezera mawu omwe akuwonetsa shuga wowonjezera.

Mfundo yofunika

Mitundu yonse ya mkaka imakhala ndi shuga, koma palibe chifukwa chopewa masoka achilengedwe, osavuta mumkaka wopanda shuga.

Mkaka wopanda shuga ndi gwero labwino kwambiri la chakudya, chomwe chimathandizira ubongo wanu ndi thupi lanu ndipo chingaperekenso phindu lina.

Komabe, nthawi zonse muyenera kupewa mkaka ndi shuga wowonjezera chifukwa chazovuta zomwe mumakumana nazo.