Anthu ambiri amasankha kugula zitsamba zopanda shuga mosiyana ndi zophika zokoma nthawi zonse zomwe zimawoneka kuti ali ndi thanzi labwino kuposa liwu loyambirira. Chowonadi ndi chakuti maswiti, kaya alibe shuga kapena nthawi zonse, akadali maswiti ndipo makoswe ambiri ali olemera kwambiri mu mafuta, mafuta, ndi ma carbohydrate. Nthawi zina, zilakolako zimakhudza ndipo mumangofuna pang'ono kuti muzikwaniritsa dzino lanu lokoma.
Ngati mukudabwa ngati maswiti opanda shuga ndi mwayi wanu, apa pali mfundo zingapo zoti muganizire:
Kodi Candy ya Free Sugar Imakuvutani?
- Maswiti opanda shuga nthawi zambiri amapereka ma carbs ndi calories ochepa kusiyana ndi maswiti, ngakhale nthawi zina amangochepa pang'ono. Chinthu chofunika kwambiri apa n'chakuti, popanda shuga sichikutanthauza kuti tizilombo toyambitsa shuga ndi mfulu, choncho ngati mukuyang'ana carbs kapena calories, mukufunikira kukumbukira kuti musapitirize. Lembani mayina a zakudya kuti muzindikire kuchuluka kwa carbs ndi ma calories omwe mumatenga.
- Zakudya za shuga (monga maltitol, erythritol, lactitol, mannitol, sorbitol, etc.) nthawi zambiri zimagwiritsidwa ntchito mumsuzi wopanda shuga ndi maswiti. Zakudya zoledzera shuga zimakhala zochepa pa shuga ya magazi kusiyana ndi shuga wokhazikika. Zimakhalanso zazikulu zothyola chakudya ndi zakudya mu zakudya, zomwe zili ndi makilogalamu amodzi kapena anai ochepa kuposa shuga. Koma, ali ndi zifukwa zina zomwe zingatheke. Zotsatira zoipa zomwe zimakhala zovuta kwambiri ndi kubvula, mpweya, ndi kutsekula m'mimba. Bungwe la American Diabetes Association linanena kuti mowa wa shuga ndi wovomerezeka kwambiri, koma sayenera kudyedwa mopitirira malire. Choncho, zimatengera momwe mumalekerera ngati mukufuna kudya kapena ayi.
- Zakudya zopanda shuga sizikutanthauza kuti palibe mafuta. Mafuta a chokoleti opanda shuga, makamaka, akhoza kukhala ndi mafuta odzaza, omwe amapezeka mu batala ya kakale. Kuonjezera apo, zinthu zambiri zophika zomwe zimagwiritsa ntchito shuga monga sweetener zili ndi mafuta ochulukirapo kapena olemera kuposa mafuta omwe amapezeka nthawi zonse. Choncho, ndikofunika kukumbukira pamene mukudya chokoleti chopanda shuga makamaka ngati muli ndi matenda a mtima, ndinu olemera kwambiri, muli ndi shuga, kapena muli ndi chifukwa china choyenera kusamala kuti mudye mafuta.
- Sungani gawo lanu. Ngati muli ndi maganizo chifukwa chakuti chinachake chilibe shuga chomwe chimatanthauza kuti mutha kudya kuposa momwe mungakhalire, ndiye kuti mosasuka shuga si njira yoyenera kwa inu. Zakudya zopanda shuga sizinso chakudya chaulere chifukwa zimakhalabe ndi calories, mafuta, ndi ma carbohydrate. Nthawi zina izi zimakhala zosangalatsa monga zenizeni. Choncho, kungakhale kwanzeru kuti mukhale ndi zakudya zabwino zokhazokha. Mwachitsanzo, 1 oz ya chokoleti yakuda kapena 1/2 chikho cha ayisikilimu weniweni.
- Bwanji za kukoma? Mukamaganizira zokoma, mungapeze kuti zotsekemera zopanda shuga kapena katundu wophika amatha. Ngati simukukonda kukoma, tulukani. Sizomveka kudya chifukwa chakuti alibe shuga. M'malo mwake, zingakhale zabwino kukhala ndi chinthu chochepa. Ndibwino kuti, pewani maswiti ndikusankha chotukuka chomwe chikuphatikizapo zokoma ndi zina zowonjezera zowonjezera monga fiber ndi mapuloteni. Mwachitsanzo, piritsani ma strawberries ndi chidutswa cha chokoleti cha mdima kapena magawo a apulo mu kapu. Mukhoza kupeza zakudya zopatsa thanzi zomwe zimakhutiritsa ndi zathanzi.
> Zotsatira:
> Chigwirizano cha ku America cha shuga. Shuga Alcohols.