Free Sugar Sitikutanthauza Mpweya Wamasamba
Mosasamala kaya muli ndi matenda a shuga kapena ayi, kudya zakudya zopanda malire sizingakhale bwino kwambiri. Pamene muli ndi ufulu wochizira nthawi ndi nthawi, kudya maswiti kungachititse kuti mukhale ndi shuga, mimba komanso zakudya zosadya. Ngati mukuganiza kuti zotsatira za shuga ndi yankho, ganiziraninso. Chifukwa choti chakudya chimatchedwa "shuga kwaulere" sichikutanthauza kuti thupi limakhala laulere kapena lachonde.
Ndipotu, FDA imanena kuti zakudya zomwe zimatchedwa "shuga kwaulere" ziyenera kukhala ndi zotsalira zomwe zimawerenga "osati" pansi "kapena" kuchepetsedwa. "Chifukwa chakuti enafe tingaganize kuti zakudya izi ndi" zakudya zodyera "ndikudya kwambiri. Ndikofunika kuti tidziwe zoona zokhudzana ndi shuga - chifukwa chakuti ali ndi shuga, sizitanthawuza kuti ali ndi thanzi labwino kapena otsika. , 16 g mafuta, 24 g wa makapu ndi madigiri 23 g shuga.
Chifukwa cholembacho chikuwerenga shuga popanda:
Tikhoza Kudya Kuposa Mtumiki Wina
Pankhani yokhala ogula, ndifunika kuwerenga malemba. Pokhapokha mutagulitsidwa m'mbila imodzi yokha, phukusi zambiri muli mautumiki ambiri. Choncho, ngati mutadya thumba lonse muyenera kuwonjezera ma calories, chakudya, ndi mafuta ndi zotumizidwa pa chidebe. Mwachitsanzo, thumba lonse la mapepala a toffee ali ndi mautumiki awiri ndipo adzakuwonongani:
- Mafuta okwana 410, mafuta okwana 32g (theka la zosowa za tsiku ndi tsiku), mafuta olemera 18g (mafuta osakwanira okwanira), 48 g wa chakudya (pafupifupi 3 magawo a mkate) ndi 46 g shuga (zomwe zingayambitse mpweya ndi kutsekula m'mimba) ).
Kudya chakudya chokwanira ndi shuga kungayambitsenso mankhwala osokoneza bongo - malemba ambiri ali ndi chilembo cholembedwa pa izo.
Tisalephere Kuzindikira Kuti Zakudya Zam'madzi Zimatembenukira mu Shuga
Mwachidule, chakudya chimagwidwa ndi michere kuti apereke thupi ndi shuga kapena shuga wamphamvu. Zakudya zambiri zomwe zimapezeka mu shuga zamasamba zimabwera kuchokera ku shuga, monga malitol. Ngakhale matupi athu samatengera mafuta onse a malitol, amamwa ena. Izi zikutanthauza kuti mchere wanu wamagazi ukhoza kukwera pamene mukudya zakudya zopanda shuga - makamaka ngati mukudya mopitirira muyeso.
Ndiye Kodi Tingachite Chiyani M'malo mwake?
Munthu aliyense ndi wosiyana, koma nthawi zambiri ndimauza odwala anga kuti adzichitira okha mankhwala osapsa shuga kapena olowa shuga. Sakanizani kuluma kulikonse ndikuziwerengera mu dongosolo lanu la chakudya. Yesetsani kusuntha pang'ono pamene mukudziwa kuti mugawidwa. Kuchita masewera olimbitsa thupi kumathandiza kugwiritsa ntchito insulini ndikuwotcha shuga wambiri. Posankha zakudyazo, pewani nsomba zakuda monga suguni, taffy, ndi licorice chifukwa sangathe kukhala ndi mafuta kapena mapuloteni ndipo akhoza kutulutsa shuga mwazi mofulumira.
Zotsatira Zina Zosakaniza Zakumwa Zamwasa
- 1 oz 75-90% chokoleti chakuda: ~ 170 calories, 12 g mafuta, 7 g mafuta okwanira, 7 g shuga, 2 g mapuloteni. Sungunulani chokoleticho ndi kusambira sitiroberi kuti mupange zowonjezera zowonjezera.
- 1/2 chikho cha vanilamu: ~ 150 calories, 7 g mafuta, 5 g mafuta odzaza, 15 g zimagawidwe, 15 g shuga ndi 2 g mapuloteni. Ikani pamwamba pake ndi 1/2 chikho cha zipatso zatsopano ndi supuni ya mtedza wodulidwa wowonjezeredwa ndi zowonjezera ndi mapuloteni.
- 2 makapu a mandimu: ~ makilogalamu 210, 13 g mafuta, 4.5 g mafuta okwanira, 24 g zimagawidwe, 24 g shuga, 5 g mapuloteni.
> Zosowa
> Utsogoleri wa US Food and Drug Administration. Malangizo Othandizira Makampani ndi FDA: Kalata Yokondedwa Yopanga Zokhudza > Zosakaniza Zotsutsa> Zotsutsa. Opezeka pa intaneti: February 13, 2014. http://www.fda.gov/Food/GuidanceRegulation/GuidanceDocumentsRegulatoryInformation/LabelingNutrition/ucm053431.htm