Kufarira kweSosaiti mune dzimwe nzira dzeshuga kuri kuwedzera. Uye hazvishamise, kubvira mukurumbira we sucrose (chena shuga) haibude zvakanyanyisa nguva dzese kana chidzidzo chitsva chaitwa.
Isingadzorwe kudya shuga kunogona kukonzera zvirwere zvakawanda, kusanganisira kufutisa, chirwere cheshuga, uye chirwere chemwoyo. Kupindwa muropa nechikafu ichi kunogona kuburitsa chimwe chikonzero nei vanhu vazhinji vachisarudza kucheka kurasikirwa kwavo vobva vabvisa pazvikafu zvavo. Kana zvirinani nepazvinogona napo, nekuti shuga iri pese pese.
Stevia
Icho chiri pamusoro imwe yenzira dzakakurumbira dzeshuga nhasi. Yakatorwa kubva kumuti weSouth America unonzi stevia rebaudiana, ichi chinotapira chinoshandiswa mune dzakasiyana siyana zvigadzirwa zvekudya. Inotengeswawo sehupfu, lozenge, uye mvura patafura inotapira.
Stevia anotapira chikafu pasina kuwedzera macalorie. Zvisinei, zvakakosha kusiyanisa pakati pemiti uye chigadzirwa chinosvika pazvitoro. Kuti utore steviol glycosides akateedzana emakemikari maitiro anodikanwa, ndosaka haifanire kutariswa seyakasvibira inotapira.
Hutano mabhenefiti akapihwa kuna stevia akasheedzwawo mubvunzo. Kunyangwe paine kushambadzira kwakawanda shure kwayo (yakawandisa kune vamwe), inotapira yakachengeteka yekutarisa kana iwe uchida kudzikisa shuga uye kudya kwekoriori.
Birch shuga
Seizvo zita rayo rinoratidzira, birch shuga inotorwa kubva kubirch, kunyanya kubva kuhuku remuti uyu. Chinhu chayo chinoshanda xylitol, zita iro rino rinotapira rinozivikanwawo.
Iine kutapira kwakafanana neyeshuga, asi makumi mana muzana muzana macalorie uye glycemic index zvakare yakadzika kwazvo kupfuura chena shuga (7 vs 59). Izvo zvakare haina kukwidza insulin mazinga muropa.
Zvakanakira izvi hazvingogumira ipapo, nekuti zvinofanirwa kucherechedzwa kuti kudyiwa kweshuga birch kwakabatana kuwedzera kwekugadzira collagen uye kudzivirira kwemakomba.
Erythritol
Kunge xylitol, erythritol ishuga doro isingasimudzi insulin muropa. Pane kudaro, yake macaloriki kutora achiri akaderera pane eiyo xylitol (0.2 macalorie pa gramu maringe ne2.4). Iyo inonaka zvakanyanya seshuga yenguva dzose, asi inongova chete ne6 muzana yemakoriori ako.
Erythritol inoregererwa kwazvo, asi Izvo zvakakosha kuti utarise kune yakanyanya zuva nezuva dosi inoratidzwa mumirairo yechigadzirwa. Kuwedzeredza kunogona kutungamira kumatambudziko madiki ekugaya. Izvo zvakakoshawo kuyeuka kuti, kunyangwe ichi chiri chakaderera mumakirori, hazvisi nyore kushandisa zvisina kunaka chero chinotapira, kunyanya kana uri kuzviita nechinangwa chekudzora huremu.
Miel
Uchi imvura yegoridhe iyo yakave ichibatanidzwa nezvakawanda zvisingawanikwe zvemukati nekunze mabhenefiti, kusanganisira kukosora kudzora uye kusimbisa bvudzi. Kunyangwe iine mavitamini, zvicherwa uye zvimwe zvinhu, vamwe vanoona nezvezvoutano vanotaura kuti, kutaura zvine hutano, haimiriri chero rubatsiro rwehutano Chikonzero ndechekuti huwandu hweizvi zvinovaka muviri zviri muuchi hwakanyanya uye, mukuwedzera, unodyiwa nenzira imwechete muzvikamu zvidiki kwazvo.
Kune rumwe rutivi, Izvo zvinodikanwa kuti uidye zvine mwero nekuda kwehupfumi hwayo mune imwe mhando yeshuga inonzi fructose. Saka kana uchi hukashandiswa zvisirizvo, njodzi yekubatwa nezvirwere haina kudzikira zvakanyanya kupfuura neshuga.
Dzimwe nzira dzeshuga
Izvi zvinotevera dzimwe nzira dzeshuga dzaungawana muzvitoro nezvitoro zvine hunyanzvi.
Agave manyuchi
Inotorwa kubva kugavave chirimwa, ichi chinotapira inofanirwa kudyiwa zvine mwero nekuda kwehupfumi hwayo mu fructose.
Yacon manyuchi
Yacon chimwe chirimwa chinogona kushandiswa kugadzira manyuchi. Hunhu hwayo hwakatanhamara ndewekuti inopa chete chetatu chemakorori eshuga yakajairwa.
Molasses
Molasses inotapira mvura ine kusagadzikana kwakafanana neuchi. Inowanikwa nekubika shuga yenzimbe. Kunyangwe iyo ichikupa iwe kutamba mune ako mabikirwo, zvakadzika pasi ichiri chimiro cheshuga, ndosaka seimwe nzira yaisazove yakanakisa.
Kokonati shuga
Ichi chinotapira chinotorwa kubva mumuti wemukokonati. Kana izvo zvaunoda kucheka macalorie, kwete sarudzo iri nani pane shuga pachayo. Iyo zvakare yakakwira mu fructose.
Izwi rekupedzisira
Dzese idzi dzimwe nzira dzeshuga dzinoonekwa dzakachengeteka. Zvisinei, hapana chimwe chazvo chakasikwa kupfuura mamwe. Uye hazvigone kutaurwa kuti chero chadzo chinomiririra mabhenefiti ehutano akakosha kucherechedzwa.
Stevia, xylitol, uye erythritol zvinowanzoonekwa sedzakanakisa sarudzo. Chekupedzisira, uye kunyangwe hazvo iko kwekuti macaloriki angave akaderera mune mamwe kupfuura mamwe, chinhu chakakosha kusashandisa zvisvinu chero zvinotapira, kungave shuga kana imwe yedzimwe nzira dzakurukurwa pano.