Kodi Shuga Wachipatso Ndiwoyipa?

Zamkati

• Kodi Chipatso Chingakhale Choipa Chonchi kwa Inu?
• Ndondomeko Yanu Yochita Kudya Zipatso
• Onaninso za

Ndiye vuto ndi chiyani ndi shuga mu zipatso? Mwamvadi buzzword fructose mdziko lapansi (mwina mankhwala owonjezera a chimanga cha fructose), ndikuzindikira kuti shuga wambiri umatha kukhala ndi vuto m'thupi lanu. Koma akatswiri amati zitha kukhala zochepa pazakuti mukudya fructose, shuga mu zipatso, ndi zambiri za kuchuluka kwake. Nayi chidziwitso cha momwe muyenera kuwonera shuga mu zipatso ndi momwe mungaphatikizire thanzi lanu.

Kodi Chipatso Chingakhale Choipa Chonchi kwa Inu?

Kafukufuku wina apeza kuti fructose ikhoza kukhala mtundu wovulaza kwambiri wa shuga pakukula kwanu, poyerekeza ndi shuga, shuga yemwe amapezeka mwachilengedwe m'magazi athu; ndi sucrose, kuphatikiza kwa fructose ndi shuga. Justin Glucose, Ph.D., pulofesa wothandizana naye ku University of Illinois Neuroscience Program and Institute for Genomic Biology, "Glucose sichitha mafuta mofanana ndi fructose ndipo imayika mafuta ochepa kuposa fructose." Ndipo ngakhale shuga wazipatso ndi soda uli molekyu yomweyo, "apulo ali ndi pafupifupi magalamu 12 a fructose poyerekeza ndi magalamu 40 popereka soda, chifukwa chake muyenera kudya maapulo atatu kuti mupeze ofanana fructose ngati soda imodzi, ”adatero Rhodes.

Kuphatikiza apo, zipatso zimakhala ndi fiber, mavitamini, ndi mchere zomwe ndizofunikira pazakudya zopatsa thanzi, pomwe shuga mu soda kapena mipiringidzo yamphamvu ndi ma calories opanda kanthu chifukwa nthawi zambiri amakhala opanda zakudya zina zofunika. "Zipatso zimafuna kutafuna kwambiri kuti mudzakhutire mukazidya," atero a Amanda Blechman, RD, Oyang'anira Sayansi ku DanoneWave. "Ndikosavuta kumwa zakumwa zambiri (motero mafuta owonjezera ndi shuga) osadzaza." Taganizirani izi, nthawi yomaliza yomwe simungamaleke kudya idagwira liti?

Ndondomeko Yanu Yochita Kudya Zipatso

Dulani zopatsa mphamvu zopanda kanthu, koma lekani kuda nkhawa ndi zipatso. "Zipatso ndi zipatso zomwe mumadya ndi khungu zimakhala ndi ulusi wambiri, zomwe ndizofunikira chifukwa anthu ambiri aku America amafunikira fiber," akutero Blechman. CHIKWANGWANI chili ndi maubwino odabwitsa, monga kutha kuwongolera kagayidwe kanu ndikusunga mphamvu zanu. "Komanso, fiber ingathandize kuchepetsa kuchuluka kwa shuga komwe kumalowera m'magazi anu."

Kuti mukhalebe okhuta komanso kuti mupange masewera olimbitsa thupi kumapeto (kapena koyambirira) kwa tsiku lanu, ma fiber ndi mapuloteni ndiwo matsenga combo. Yesani kusuntha batala wa nati mu yoghurt yachi Greek ndikuwonjezera zipatso zatsopano zosakaniza, kapena kuponyera zipatso zingapo mu kanyumba tchizi kuti mukhale ndi mapuloteni ofanana ndi fiber, Blechman akuti. Ngakhale kuti nthawi zonse muyenera kuyang'ananso chizindikiro pamagetsi anu kuti muwonetse shuga wambiri, akatswiri amavomereza kuti zipatso ndi ndiwo zamasamba, mosasamala kanthu za fructose, ndizo zomwe mukufuna kudya.

Onaninso za