Njira zina zopangira shuga

Supuni ya shuga

Chidwi cha Sosaiti pazinthu zina m'malo mwa shuga chikukula. Ndipo sizosadabwitsa, popeza mbiri ya sucrose (shuga woyera) sizimayenda bwino nthawi iliyonse kafukufuku watsopano.

Kusagwiritsa ntchito shuga mosalamulirika kumatha kuyambitsa matenda ambiri, kuphatikizapo kunenepa kwambiri, matenda ashuga, ndi matenda amtima. Kuledzera komwe chakudyachi chimatulutsa ndichifukwa china chomwe anthu ambiri amasankha kudula zomwe azitaya ndikuzichotsa pachakudya chawo. Kapena osachepera momwe angathere, popeza shuga amapezeka kulikonse.

Stevia

Stevia

Icho chiri pafupi imodzi mwanjira zotchuka kwambiri za shuga masiku ano. Chopangidwa kuchokera ku chomera cha ku South America chotchedwa stevia rebaudiana, chotsekemera ichi chimagwiritsidwa ntchito pazinthu zosiyanasiyana za chakudya. Amagulitsidwanso ngati zotsekemera za ufa, lozenge, komanso madzi patebulo.

Stevia amasangalatsa chakudya popanda kuwonjezera ma calories. Komabe, ndikofunikira kusiyanitsa pakati pa chomeracho ndi malonda omwe amafika m'masitolo. Kuchotsa steviol glycosides njira zingapo zamankhwala ndizofunikira, ndichifukwa chake sayenera kuonedwa ngati zotsekemera zachilengedwe.

Ubwino wathanzi chifukwa cha stevia adafunsidwanso. Ngakhale kuli kutsatsa kambiri kumbuyo kwake (kwambiri kwa ena), Ndi zotsekemera zotetezeka zomwe mungaganizire ngati mukufuna kuchepetsa kudya kwa shuga ndi kalori.

Birch shuga

Makeke a shuga

Monga momwe dzina lake limanenera, shuga wa birch amachokera ku birch, makamaka kuchokera ku khungwa la mtengo uwu. Yake yogwira pophika ndi xylitol, dzina lomwe chotsekemera ichi chimadziwikanso.

Ili ndi kukoma kofanana ndi shuga, koma 40% ochepa ma kalori ndi a glycemic index imakhalanso yotsika kwambiri kuposa shuga woyera (7 vs 59). Sizimakweza milingo ya insulini m'magazi.

Zabwino zake sizimathera pamenepo, chifukwa tiyenera kudziwa kuti kumwa shuga wa birch kumalumikizidwa kuwonjezeka kwa kupanga kwa collagen komanso kupewa zotchinga.

Mitsempha

Mitsempha

Monga xylitol, erythritol ndi shuga yemwe samakweza insulin m'magazi. M'malo mwake, ake Zakudya za caloric ndizotsika kuposa za xylitol (0.2 calories pa gramu motsutsana ndi 2.4). Amakonda kwambiri ngati shuga wamba, koma amakhala ndi 6 peresenti yokha yamafuta ake.

Erythritol imaloledwa bwino, koma ndikofunika kulabadira pazipita mlingo tsiku asonyezedwa malangizo mankhwala. Kuchulukitsa kumatha kubweretsa zovuta zazing'ono m'mimba. Ndiyeneranso kukumbukira kuti, ngakhale izi zili ndi ma calories ochepa, sizabwino kugwiritsa ntchito nkhanza zilizonse, makamaka ngati mukuchita ndi cholinga chochepetsa thupi.

Miel

uchi wachilengedwe ndi supuni

Uchi ndi madzi a golide omwe yakhala ikugwirizanitsidwa ndi maubwino osawerengeka amkati ndi akunja, kuphatikizapo kupondereza kwa chifuwa ndi kulimbikitsa tsitsi. Ngakhale muli ndi mavitamini, michere ndi zinthu zina, akatswiri ena azaumoyo akuti, polankhula mopatsa thanzi, sizoyimira phindu lililonse. Cholinga chake ndikuti kuchuluka kwa michere yomwe imapezeka mu uchi ndi yaying'ono kwambiri komanso, imadyedwa chimodzimodzi m'magawo ochepa kwambiri.

Koma, Ndikofunika kuidya mosapitirira malire chifukwa cha kulemera kwake kwamtundu wa shuga wotchedwa fructose. Chifukwa chake ngati uchi umagwiritsidwa ntchito molakwika, chiopsezo chotenga matenda sichotsika poyerekeza ndi shuga.

Njira zina zowonjezera shuga

Madzi agave

Otsatirawa ndi njira zina zotsalira ndi shuga zomwe mungapeze m'misika ndi m'masitolo apadera.

Madzi agave

Chopangidwa kuchokera ku chomera cha agave, chotsekemera ichi iyenera kugwiritsidwa ntchito mosamala chifukwa cha kulemera kwake kwa fructose.

Madzi a Yacon

Yacon ndi chomera china chomwe chingagwiritsidwe ntchito kupanga madzi. Khalidwe lake lapadera kwambiri ndiloti Amapereka gawo limodzi mwa magawo atatu a makilogalamu a shuga wamba.

Zolemba

Molasses ndi madzi otsekemera osasinthasintha ofanana ndi uchi. Amapezeka potentha shuga nzimbe. Ngakhale zimatha kukupatsani mwayi wogwiritsa ntchito maphikidwe anu, pansi pake akadali mtundu wa shuga, ndichifukwa chake ngati njira ina sikhala yabwino kwambiri.

Shuga wa kokonati

Chokoma choterechi chimachokera mu timadzi ta mtengo wa kokonati. Ngati zomwe mukufuna ndikuchepetsa ma calories, osati njira yabwinoko kuposa shuga yomwe. Ilinso kwambiri mu fructose.

Mawu omaliza

Keke ya chokoleti

Njira zina zonse zotengera shuga zimaonedwa ngati zotetezeka. Komabe, palibe chimodzi mwazachilengedwe kuposa zina zonse. Komanso sitinganene kuti iliyonse ya iwo ikuyimira maubwino azaumoyo omwe ndi ofunika kuwazindikira.

Stevia, xylitol, ndi erythritol nthawi zambiri amawonedwa ngati njira zabwino kwambiri. Pomaliza, ndipo ngakhale kuti kuchuluka kwa ma caloric kumatha kukhala kotsika mwa ena kuposa ena, chofunikira sikuti mugwiritse ntchito nkhanza zotsekemera, kaya ndi shuga kapena zina mwanjira zomwe tafotokozazi.


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