Yang'anani kwa Osoka Awa Amachokera Shuga
Shuga kuli paliponse m'sitolo yanu! Zikuwoneka bwino mu zakudya zambiri, monga tirigu, mikate, cookies ndi maswiti. Koma ndikugwiritsanso ntchito maina osiyanasiyana osiyanasiyana muzinthu zomwe simungathe kuziganizira. Chakudya chomwe sichiwoneka chokoma, monga msuzi wamzitini ndi msuzi wa spaghetti ukhozanso kukhala wolemera pa shuga.
Ngakhale shuga ndi zakudya zina zophweka zimatha kukhala ndi gawo labwino la shuga, zakudya zosabisa shuga zingawonongeke ndi njira zabwino zopezera thanzi.
American Heart Association imalimbikitsa kuchepetsa shuga wowonjezera kuzipuniki 6 pa tsiku kwa akazi; 9 kwa amuna. Kuyika izo mu magalamu, kumbukirani izi: supuni imodzi ya shuga ili ndi magalamu 4 a shuga. Kotero inu mukhoza kuwona momwe izo zimangowonjezera mosavuta.
Chakudya choyenera chomwe chimagwiritsidwa ntchito pa zakudya sizimasiyanitsa pakati pa shuga zowonjezera ndi zachilengedwe. (Zakudya zakuthupi ndizomwe zimapezeka, inde, mwachibadwa chakudya, monga lactose mkaka kapena fructose mu chipatso.) Choncho kuti mupeze ngati chakudya chasungunuka, muyenera kuyang'ana musapitirire pansi pa chizindikirocho pa mndandanda wa zosakaniza.
Pamene mukuyang'ana pa mndandanda, onetsetsani kuti mupita, ngakhale mutapeza mtundu umodzi wa shuga. Zambiri zimakhala ndi mitundu itatu kapena yambiri ya shuga mwa iwo!
Mayina Amodzi a Shuga
Shuga imayenda incognito pansi pa zosiyana zambiri. Nawa ena mwa mayina odziwika kwambiri:
- tebulo shuga
- shuga wofiira
- ufa wosakaniza
- agave
- molasses
- shuga wa nzimbe
- mbewu zambewu
- manyuchi
- wokondedwa
- ma mapulo
- mchere wambiri wa zipatso
- masamba a chimanga a fructose
- beet shuga
- madzi otulutsa madzi
Maina Ochepa Amodzi a Shuga
Komano zingathe kukhala zovuta pang'ono. Palinso shuga omwe mwina sangakhale mawu omwe mumawazindikira. Izi nthawi zambiri zimatha "-ose" monga sucrose (tebulo shuga) amachita.
Zina zowonjezera "shuga" ndi:
- shuga (aka dextrose)
- lactose
- maltose
- fructose
Zimene Muyenera Kudziwa Zokhudza Shuga Mowa
Zinyontho zambiri ndizo "-ols" zomwe zimakhala shuga kwambiri. Izi zikutanthauza kuti, ngakhale kuti alibe zakudya zofanana ndi shuga wamba, zingasokoneze thanzi lanu. Anthu ena amavutika kukumba shuga mowa ndipo amatha kuvutika ndi matenda a GI, monga kutupa ndi kutsegula m'mimba. Mitundu yambiri yosasuta shuga ndi minda ya mpweya ndi zina zotengera "zopanda shuga" zili ndi zakumwa za shuga mwa iwo. Anthu ena amasankha zakudya zopanda shuga kuti azichepetsa shuga wowonjezera. Koma samalani: ngati zakudya zomwe mukuyenera kuziwerengera (zomwe ziri ndi matenda a shuga), dziwani kuti ngakhale zakudya zopanda shuga zikhoza kukhala ndi zakudya zofanana ndi zomwe zimapezeka m'magulu. Mawu ofunika:
- sorbitol
- xylitol
- mannitol
- maltitol
- lactitol
- isomalt
- glycerol