Mukati
Shuga, sekuzivikanwa ikozvino kune wese munhu anofarira chikafu chine hutano, ane zvinhu zvakawanda zvinokuvadza. Kutanga, shuga "isina chinhu" macalorie, izvo zvinonyanya kufadza pakurasikirwa nehuremu. Izvo hazvigone kukwana zvinhu zvese zvakakosha mukati mekakagoverwa macalorie. Chechipiri, shuga inonwiwa nekukasira, kureva kuti ine yakanyanya glycemic index (GI), iyo inokuvadza zvakanyanya kune vanhu vane chirwere cheshuga uye vanhu vane yakaderera insulin senzwi kana metabolic syndrome. Zvinozivikanwa zvakare kuti shuga inokonzeresa kuwedzera chishuwo chekudya uye kudya kwakanyanya kwevanhu vane mafuta.
- Chinhu chekutanga chinowanzodaidzwa kunzi chinotsiva shuga. Aya anowanzova makabhohaidhiretsi kana akafanana neakarongeka zvinhu, zvinowanzoitika nenzira yechisikigo, zvine kuravira kunotapira uye zvakafanana koriori, asi zvakanyanya kugaya zvishoma. Nekudaro, ivo vakachengeteka zvakanyanya kupfuura shuga, uye mazhinji acho anogona kutoshandiswa nevechirwere cheshuga. Asi zvakadaro, ivo havana kunyanya kusiyana neshuga mukutapira uye zvemukati macalorie.
- Boka rechipiri rezvinhu, rakasiyana zvakasiyana muhurongwa kubva pashuga, iine zvisingakoshi macalorie zvemukati, uye chaizvo ichitakura chete kuravira. Izvo zvinotapira kupfuura shuga mumakumi, mazana, kana zviuru zvenguva.
Fructose.
Maltitol, sorbitol, xylitol, erythritol
Substance | Kutapira kwacho shuga | Kalori, kcal / 100g | pamusoro-soro zuva rega rega, g |
Sorbitol (E420) | 0.6 | 2.6 | 30-50 |
Xylitol (E967) | 0.9 | 2.4 | 30-50 |
Kuende (KUE) | 0.9 | 2.4 | 50-100 |
Kuende (KUE) | 0.6-0.7 | 0.2 | 50 |
Sweeteners
Substance | Kutapira kwacho shuga | Unhu hwekuravira | Features |
Saccharin (E954) | 400 | Metallic kuravira, kupedzisa | Yakachipa pashiri (pari zvino) |
Stevia uye zvigadzirwa (E960) | 250-450 | Zvinorwadza kuvava kwekupedzisira | Natural zvakabva |
Neotame (E961) | 10000 | Haisipo muRussia (panguva yekuburitswa) | |
Aspartame (E951) | 200 | Kuneta kwakashata | Natural kune vanhu. Kwete kumira kupisa. |
Sucralose (E955) | 600 | Yakachena kuravira kweshuga, kupera hakusipo | Yakachengeteka mune chero zvakawanda. Anodiwa. |
Saccharin.
Stevia uye stevioside
- 5-10% stevioside (shuga inotapira: 250-300)
- 2-4% rebaudioside A - inotapira zvakanyanya (350-450) uye isinganetsi
- 1-2% rebaudioside C
- ½ -1% dulcoside A.
Aspartame
Sucralose
- kuravira kwakanyanya (kunenge kusingaenzanisike kubva pashuga, pasina chekupedzisira)
- inobvumira kupisa kunoshandiswa mukubheka
- biologically inert (usaite muzvinhu zvipenyu, kuratidzwa kwakasimba)
- muganhu wakakura wekuchengeteka (pakuita mashandiro emakumi emamirigiramu, inofungidzirwa kuti mukuyedza mhuka yakachengetedzeka haina kana magiramu, asi kumwe kunhu kwehafu yeKapu yeSucralose yakachena)
Neotame
Saka chii chiri nani, sei kunzwisisa?
- zvese zvinotapira zvinotenderwa zvakachengeteka zvakakwana zvakakwana
- zvese zvinotapira (uye kunyanya zvakachipa) zvinhu zvekushambadzira hondo (kusanganisira vanogadzira shuga), uye huwandu hwenhema pamusoro padzo hwakanyanya kukwirira kupfuura miganho iyo inokwanisika kunzwisisa kune mutengiwo zvake.
- sarudza zvaunoda zvakanyanya, ichave iri yakanyanya kunaka sarudzo.
- Saccharin ndiyo yakachipa kwazvo, inozivikanwa kwazvo, uye inotapira yakajairika. Zviri nyore kusvika kwese, uye kana iyo tambo ikukodzera, ndiyo inodhura kwazvo mune yega pfungwa yekutsiva shuga.
- Kana iwe uchida kurega zvimwe hunhu hwechigadzirwa kuti uve nechokwadi chekuti "zvakasikwa", sarudza stevia. Asi zvakadaro nzwisisa kuti kusarerekera uye chengetedzo hazvina hukama.
- Kana iwe uchida iyo yakanyanya kuongororwa uye pamwe yakachengeteka inotapira - sarudza aspartame. Zvese zvinhu zvarinoputsika mumuviri zvakafanana nezvechinyakare chikafu. Pano chete pakubheka, aspartame haina kunaka.
- Kana iwe uchida yemhando yepamusoro inotapira - kutevedzera kuravira kweshuga, uye yakakosha dzidziso yekuchengetedza kwakanyanya - sarudza Sucralose. Izvo zvinodhura, asi pamwe kwauri, ichave yakakodzera mari yacho. Edza.
Kune zvakawanda nezve zvinotapira tarisa vhidhiyo pazasi: