Isu tinowanzonzwa kuti shuga yakanaka kune uropi, kuti shuga inonetsa kurarama pasina, zvichingodaro. Ini ndinowanzo sangana nezvirevo izvi kubva kuvamiriri vezera rekare - vanambuya vanotsvaga kupa mwana wangu kana vazukuru vavo zvihwitsi, vachitenda nemoyo wese kuti zvichavabatsira.
Glucose (kana shuga) muropa imafuta ayo muviri unomhanya pairi. Mupfungwa yakafara yeshoko, shuga, chokwadika, hupenyu.
Asi shuga neshuga zvakasiyana. Semuenzaniso, kune shuga inowanikwa zvakasikwa mumiti yatinodya. Uyezve pane shuga, iyo inowedzerwa kune zvese zvikafu zvakagadzirwa. Muviri haudi macarbohydrate kubva pashuga yakawedzerwa. Glucose inogadzirwa kubva kune chero makabhohaidhiretsi anopinda mumuromo medu, kwete zvihwitsi chete. Uye iyo yakawedzerwa shuga haina kukosha kwekudya kana kubatsira vanhu.
Semuenzaniso, World Health Organisation inokurudzira kusawedzerwa shuga (kana shuga yemahara, sezvavanoidaidza) zvachose. WHO inoreva shuga yemahara: 1) monosaccharides uye disaccharides YAKWEDZWA kune chikafu kana zvinwiwa nemugadziri wezvigadzirwa izvi, mubiki kana mutengi wechikafu iye pachake, 2) saccharides inongowanikwa muhuchi, syrups, muto wemichero kana muchero concentrate. Aya mazano haashande kune shuga inowanikwa mumiriwo mitsva nemichero nemukaka.
Zvisinei, murume wemazuva ano anodya shuga yakawandisa - dzimwe nguva asingazivi. Dzimwe nguva tinoiisa muchikafu chedu, asi yakawanda yetsvigiri yakawedzerwa inobva muzvikafu zvakagadzirwa uye zvakagadzirwa zvechitoro. Shuwa zvinwiwa uye zviyo zvemangwanani ndivo vavengi vedu vane njodzi.
IAmerican Heart Association inokurudzira kudzora zvakanyanya pashuga yakawedzerwa kunonoka kupararira kwedenda rekurema uye chirwere chemwoyo.
Yepuniki imwe inobata magiramu mana eshuga. Zvinoenderana nezvakakurudzirwa neMubatanidzwa, mukudya kwevakadzi vazhinji, iyo shuga yakawedzerwa haifanire kudarika zana kcal pazuva (anenge mashupuni matanhatu, kana magiramu makumi maviri neshuga), uye mukudya kwevarume vazhinji, kwete anopfuura 4 kcal pazuva (anenge mapuniki mapfumbamwe, kana magiramu makumi matatu neshuga).
Kuwanda kwezvimwe zvinotapira kunotirasisa, zvichiita kuti zvive zvakaoma kunzwisisa kuti shuga imwechete yakavanzwa pasi pezita ravo. Munyika yakanaka, chinyorwa chaizotiudza mangani magiramu eshuga chikafu chimwe nechimwe chine.
Zvinwiwa zvinotapira
Zvinonwiwa zvinozorodza ndizvo zvakanyanya sosi yemakoriori akawandisa ayo anogona kuita kuti hurebe uye husina kukosha kwehutano. Ongororo dzinoratidza kuti makabhohaidhiretsi “emvura”, akadai seaya anowanikwa mumajusi ezvitoro, musoda, uye mukaka unotapira, haatizadzise sekudya kwakasimba. Nekuda kweizvozvo, isu tichiri kunzwa nzara, kunyangwe paine huwandu hwekoriori mune izvi zvinwiwa. Ivo vane basa rekusimudzira kwerudzi rwechipiri chirwere cheshuga mellitus, chirwere chemwoyo uye zvimwe zvirwere zvisingaperi.
Avhareji gaba resoda rine anenge 150 kilocalories, uye angangoita ese aya macalorie anobva pashuga - kazhinji yakakwira fructose yechibage sirasi. Izvi zvakaenzana nemashupuni gumi eshuga yetafura.
Kana iwe ukanwa kanokwana rimwe chete gaba reichi chinwiwa zuva rega rega uye panguva imwechete usadzikise koriori yako yaunodya kubva kune zvimwe zviwanikwa, iwe uchawana angangoita 4-7 kilograms pagore.
Zviyo uye zvimwe zvekudya
Kusarudza chikafu chizere, chisina kugadzirwa pakudya kwemangwanani (seapuro, mbiya yeoatmeal, kana zvimwe zvekudya zvine runyorwa rudiki rwezvigadzirwa) zvinogona kuzvidzivirira kubva pashuga yakawedzerwa. Nehurombo, zvakawanda zvechinyakare zvekudya zvemangwanani, zvakaita sezviyo zvemangwanani, mabhawa ezviyo, oatmeal yakasanganiswa, uye zvinhu zvakabikwa, zvinogona kuva neshuga yakawanda yakawedzerwa.
Maitiro ekuziva akawedzera shuga pane chitaera
Kuverenga iyo yakawedzera shuga mune yezvinyorwa zvinongedzo kunogona kunge kuri kwekuferefeta. Anovanza pasi pemazita akawanda (nhamba yavo inodarika makumi manomwe). Asi kunyangwe paine mazita ese aya, muviri wako unogaya shuga yakawedzerwa nenzira imwecheteyo: haina kusiyanisa shuga tsvuku, uchi, dextrose, kana sirasi yemupunga. Vagadziri vechikafu vanogona kushandisa zvinotapira izvo zvine terminologically zvisina hukama neshuga zvachose (izwi rekuti "shuga" rinongoshanda chete pashuga shuga kana sucrose), asi aya ese marudzi eshuga akawedzerwa.
Pazasi pane mamwe emazita akawedzera shuga makahwanda pane zvinyorwa.
- agave nekita,
- yakanyoroveswa nzizi muto,
- manyowa manyuchi,
- shuga tsvuku,
- fructose,
- maple manyuchi,
- tsanga makristasi,
- muchero muto inoisa,
- manyuchi,
- nzimbe shuga,
- glucose,
- shuga isina kunatswa,
- inotapira zviyo,
- yakakwira fructose chibage sirasi,
- sucrose,
- chibage sirasi,
- mudiwa,
- manyuchi,
- crystalline fructose,
- shandura shuga,
- dextrose,
- maltose.