Phunzirani za Ogawanika, Stevia, ndi Zowonjezera za Zipatso za Monk
Pankhani ya kukonza chakudya, anthu omwe ali ndi matenda a shuga ayenera kuganizira za ubwino ndi kuchuluka kwa chakudya chomwe amadya. Ndipotu, American Diabetes Association ikusonyeza kuti anthu omwe ali ndi matenda a shuga ayenera kulimbikitsidwa kuti alowe m'malo mwazakonzedwa bwino ndi shuga wowonjezera ndi mbewu zonse, nyemba, masamba, ndi zipatso. Nthawi zina, zakudya zina ndi zakumwa zimayambitsa shuga.
Kusintha shuga wowonjezera ndi olowa shuga kungathandize kuchepetsa kulemera kwa thupi ndi kuchepetsa shuga la magazi, komabe pali vuto. Ambiri omwe amawotcha shuga, omwe sadziwika kuti ndi osakondweretsa, ali ndi zosakaniza. Ngati mukuyang'ana kupeĊµa zosakaniza zokha, mungayesetse kutentha kwachibadwa, koma nthawi zonse sakhala ndi thanzi labwino. Ndicho chifukwa chake ndikofunika kukhala ogwiritsira ntchito bwino, kuyeza ubwino ndi kupweteka, ndipo nthawi zonse muzigwiritsa ntchito njira yolamulira.
Zokoma Zachilengedwe Zimakhala ndi Shuga ndi Zakudya
Njira zina zachilengedwe zowonjezera shuga woyera zimakhala ndi chakudya chochuluka kapena choposa kuposa tebulo komanso shuga yapamwamba. Odzola monga uchi, madzi a chimanga, shuga wofiirira, ndi mazira a mapulo angapangitse shuga lanu kugawanika ndi kukupangitsani kulemera ngati mutadya mopitirira muyeso. Koma, pali zochepa zozizira zomwe mungayesere ngati zikugwirizana ndi zosowa zanu.
Ngawa Yachigawenga?
Nkhumba yamagazi imachokera ku chomera cha Agave. Zakhala zikugwiritsidwa ntchito kwa zaka zambiri ngati zokoma, makamaka ndi Aztecs. Madzi timadziwa timakhala okoma ndi osasinthasintha ofanana ndi uchi. Agave ndi wotchuka wokonda zachilengedwe chifukwa amakhulupirira kuti ali ndi chiwerengero chochepa cha glycemic index (GI) kuposa tebulo shuga kapena uchi.
Nyerere ya agave ndi yozungulira pafupifupi 20 mpaka 30, pamene shuga wokhazikika uli ndi GI wa 60 mpaka 65. Zakudya zomwe zili ndi m'munsi mwazirombo zimayambitsa shuga wa magazi pang'onopang'ono. Monga tikudziwira, pankhani ya matenda a shuga, aliyense ndi wosiyana kotero ndi bwino kuona momwe shuga wanu wa magazi amachitira asanayankhe.
Ponena za zakudya zopatsa thanzi, poyerekeza ndi shuga, supuni imodzi ya pepala ya agave ili ndi pafupifupi 60 calories ndi 16 magalamu a shuga. Msuzi wofanana wa granulated uli ndi makilogalamu 45 ndi 12 magalamu a shuga. Choncho, kugwiritsira ntchito agave monga gawo la shuga sikungakupulumutseni inu. Koma muyenera kugwiritsa ntchito zochepa chifukwa agave amayamba kulawa zokoma kuposa shuga. Mwachitsanzo, ngati mutasintha supuni imodzi ya shuga ndi supuni imodzi ya agave, mumasunga makilogalamu 30 ndi magalamu 8 a shuga.
Kumbukirani kuti agave ndi 90% fructose. Pamene fructose imagwiritsidwa ntchito pang'ono, ambiri amatha ku chiwindi m'malo mwa magazi, kumene angayambitse shuga wa magazi. Koma, ngakhale kuti sizingathenso kutulutsa shuga mwamsanga, kuwonjezeka kwa chakudya kumatha kukweza katemera wa mafuta, womwe umatulutsa mafuta m'magazi anu omwe amawopsa kwambiri chifukwa cha shuga, matenda a shuga, ndi matenda a mtima.
Choncho ngati muli ndi triglycerides kapena matenda ena a mtima (omwe ambiri omwe ali ndi matenda a shuga a mtundu wa 2 amachititsa), ndibwino kugwiritsa ntchito nzeru mwanzeru.
Stevia
Stevia ndi chomera china chomwe chagwiritsidwa ntchito kuyambira nthawi zakale ngati chitsime chokoma. Amakula ku South America, ndipo masamba ali ofanana ndi banja la timbewu. Stevia yomwe mumagula m'sitolo ndi steviol glycosides-rebaudioside A ndi stevioside, yomwe imachokera ku masamba a zomera Stevia rebaudiana Bertoni. Chifukwa Stevia ndi nthawi zokwana 200-300 zokoma kuposa shuga, zimatengera pang'ono kuti zinthu zitheke. Izi zimachepetsa zokhazokha ndi zakudya.
Pakiti imodzi ya stevia ili ndi makilogalamu 0 ndi 1 g ya zimagawenga.
Papepala lapamwamba, Academy of Nutrition and Dietetics inafotokozera mwachidule mayesero asanu omwe amachititsa kuwonetsetsa zotsatira za stevia poyerekeza ndi placebos pa magazi, shuga, insulini, matenda oopsa komanso thupi. Zofukufuku zinawonetsa kuti palibe zotsatirapo pa magazi, shuga, insulini, kuthamanga kwa magazi, ndi kulemera kwa thupi. Mu phunziro limodzi lomwe limasonyeza zotsatira zochepa, anthu omwe ali ndi matenda a shuga a mtundu wa 2 amalephera kuchepetsedwa (pambuyo pa ufa) magazi a shuga ndi glucagon atayesedwa pambuyo poyesa chakudya cha stevia motsutsana ndi placebo.
Moni ya Zipatso Zowonjezera
Mankhwala a zipatso za monk, omwe amadziwikanso kuti, Luo han guo, Siraitia grosvenorii, kapena Swingle chipatso chochotsera zipatso, ndi kuphatikiza mitundu yosiyanasiyana ya cucurbitane glycosides, yotchedwa mogrosides. Amachokera ku mbewu ya ku China. Chomera cha zipatso cha monk chiyenera kukhala pafupifupi 150 mpaka 300 zokoma kuposa shuga wokhazikika pa tebulo, ndipo amadziwika kuti ali ndi phokoso lapamwamba kwambiri.
Phukusi limodzi la 0.8-gramu la Zipatso za Monk Mu Mvulayi muli zowonjezera 1 gramu ya makapu ndi makilogalamu 0, kupanga izo njira yabwino kwa calorie yapamwamba, zakuthambo zakuthambo.
Nkhaniyi ndi mchere wa zipatso za monk ndi ziwiri. Chifukwa ndi zovuta kupanga, zingakhale zodula. Kuonjezera apo, ngakhale kuti a FDA adziona kuti ndi Odziwika Ngati Otetezeka (GRAS), pali zochepa zofufuza kufufuza zomwe zimachitika nthawi yaitali zomwe zikutanthauza kuti palibe chidziwitso chovomerezeka cha Daily Acceptable (ADI).
Mawu Ochokera
Ngati mukuyang'ana kuti muchepetse thupi kapena kuchepetsa shuga wanu wa magazi kuposa momwe mungafunike kudula zakudya ndi chakudya. Kupaka mafuta okonzedwa monga shuga ndi zosakaniza zopanda thanzi kungathandize kuchepetsa kulemera kwanu ndi zolinga za shuga, komabe izi zimakhala ndi zopangira. Pali zowonjezera zowonjezera zowonjezera pamsika, koma musanayambe, sankhani omwe mungakonde. Nthawi zonse muziganiziranso gawoli.
> Zotsatira:
> Academy of Nutrition ndi Dietetics. Udindo wa sukulu yopatsa thanzi ndi zakudya zam'thupi: kugwiritsa ntchito zakudya zopatsa thanzi komanso zosakondweretsa. J Acad Nutrition Zakudya. 2012; 112: 739-758.
> Chakudya ndi Mankhwala Osokoneza Bongo. Zambiri zokhudzana ndi zakumwa zotsekemera zololedwa kuti zigwiritsidwe ntchito mu zakudya ku United States.