Shuga inokuvadza muviri wemunhu here?

Rangarira izvo zvawakaudzwa naambuya vako semwana mudiki, panguva iyo iwe pawakagara kwenguva yakareba pabasa rako rechikoro. Ambuya vane hanya vakazvipira kudya chinhu chinotapira kuti uropi hushande. Hukama "shuga - huropi hunoshanda" hwave hwakasimba kwazvo mundangariro dzevanhu zvekuti panopera musangano wakakomba unongoerekana waona kuti wadya mapiritsi ese aive mundiro yevhisipi yakatarisana newe…

Shuga ingakonzeresa kupindwa muropa, zvinotyisa here, shuga yakaratidza kuti inokuvadza muviri wemunhu?

Kusvikira iyo yekupedzisira nguva iwe uchadzivirira iyo custard eclair yekodzero yekunyoreswa muhupenyu hwako nguva dzose uye kukuvimbisa iwe kuti inogona kukuita iwe unofara uye kukumisidzira iwe kubasa ... Zvisinei, masherufu esupamaketi ari kuputika nezvirongo kwairi rakanyorwa nhema uye chena "shuga isina", "Low shuga", "fructose / juzi muto", etc. Ungati here iyi njere yekutengesa yakangwara uye kumwe kuyedza kukuita kuti ushandise imwe mari?

Kukuvadza kweshuga kwakagara kuchiratidzwa nemasayendisiti. Kutenda izvi, zvakaringana kuziva kuti mutengo wekurapa uye kurapwa kwevarwere vanorwara nezvirwere zvinokonzerwa nekudyiwa kweshuga inofungidzirwa pachiyero chenyeredzi - 470 bhiriyoni emadhora!

Chii chinonzi shuga

Kana tichifunga nezveshuga kubva pakuona kwesainzi, saka inotapira kemikari chinhu - sucrose, iyo ine pfuma yekunyungudika mumvura. Sucrose inodyiwa zvese mune yakachena fomu uye seimwe yezvigadzirwa.

Shuga inogadziriswa nyore nyore makabhohaidhiretsi ane rakakosha simba (380-400 kcal pa100g).

Shuga (mukusiyana kwayo kwakasiyana-siyana) iri pese pese - muma cherries, mune muto wemazambiringa kubva muhomwe, mune ketchup uye kunyange mugariki!

Shuga inoitika:

• zvakasikwa, zvakasikwa (inowanikwa mumiriwo nemichero);
• akawedzera (inowedzerwa kuchikafu panguva yekubika);
• zvakavanzika (isu hatigone kufungidzira nezve kuvapo kwayo mune chigadzirwa chakatengwa musupamaketi - aya anotengwa masosi, akaputirwa majusi).

Mhando dzakasiyana dzeshuga

Kana isu tikataura nezve ayo akajairika maitiro, saka pane mashefu ezvitoro pane matatu maseru: granulated, mvura, shava.

Granulated shuga

Kunobva rudzi urwu rwehuga nzimbe kana shuga beet. Zvichienderana nesaizi yemakristaro uye nzvimbo dzekushandisa, zvinogona kuve zvemhando dzakasiyana.

• Granulated shuga kana shuga yakajairika (iyo "inorarama" mumhuri dzese uye mune chero chero mabikirwo).
• Yakakora shuga (saizi yemakristasi ayo akakura pane ayo ane granulated shuga). Nyanzvi dzinomukudza nekugona kwake, kana achinge aoneswa kune yakanyanya tembiricha, kwete kuti ipaze mu fructose uye glucose.
• Bhekari shuga (makristasi ayo anenge akanyatsoenderana). Inoshandiswa muindasitiri yemagetsi.
• Chibereko cheshuga (tichienzanisa neshuga yakajairwa yakawanda, ine yakajeka kristaro chimiro). Chibereko cheshuga inowanzo shandiswa kugadzira zvinwiwa, madhiri ane mwenje uye nemhepo matauriro (pudding, panna cotta, jelly).
• Shuga yehupfu (iyo inowanzozivikanwa shuga yegranulated, yakagarwa chete kana kupepetwa zvakanaka). Kazhinji, guruva reshuga rinoshandiswa kushongedza zvakapedzwa confectionery zvigadzirwa.
• Ultrafine shuga (makristasi ayo idiki diki saizi). Iyo inoshandiswa kupa kuravira inotapira kune zvinwiwa zvinotonhora sezvo painonyungudika mune zvinwiwa pane chero tembiricha.
• Yakanatswa shuga (iyi yakafanana shuga yakajairwa, inongowedzeredzwa uye yakadzvanywa kuita zvidimbu zvechimiro chakaenzana uye saizi). Nekuda kwekushingirira kwemaitiro ekugadzira, shuga yakanatswa inodhura kupfuura zvakajairwa shuga. Inonyanya kushandiswa kutapira zvinwiwa zvinopisa.

Shuga yakasviba

Kwayakabva mhando iyi yeshuga nzimbe. Vamiririri veboka iri vakasiyana kubva kune mumwe nemumwe muvara (molasses, inova chikamu cheshuga mashuga, inokonzeresa kuzadza kwemavara: mamorasi mashoma - mwenje wakareruka, yakawanda - yakasviba).

• Demerara (makristasi ayo akakura uye akaomarara, iwo ruvara rwegoridhe buckwheat). Rudzi urwu rweshuga runonhuwirira semasi, saka rinowanzo shandiswa kuwedzera zvinotapira mukofi. Iko kune yakareruka vhezheni yeDemerara: hwema hwayo hunonyatsooneka (hunoshandiswa tandem netii kana madhiri).
• Shuga yakasviba (yakajeka kana nerima muvara). Makristasi madiki nekushaikwa kwekunhuhwirira zvinotendera kuti shuga iyi ishandiswe mukubika nekugadzira mapai emichero.
• Muscovado (makristasi ayo madiki kwazvo, pane mwenje uye nerima mimvuri). Chinhu chakasarudzika cherudzi urwu rwe shuga tsvuku ndeye vanilla-caramel flavour. Chiedza muscovado chinoshandiswa kugadzirwa kwemhando dzakasarudzika dzakasviba, uye nerima - kubheka yakanyanya kusimba mavara, uye sauces.
• Nhema Barbados, kana "nyoro nyenyedza" (molasses is a syrupy molasses of dark or black color; contains various trace elements). Iyo ine hwema hwakawanda kwazvo uye hunyoro kusagadzikana. Kazhinji, gourmets anoishandisa iyo inotonhorera madhayeti dhishi, yakasviba micheka yakabikwa zvinhu, kana sauces.

shuga yemvura

• Liquid sucrose (mvura inoenderana neshuga yakawanda).
• Amber liquid sucrose (inogona kuve inokodzera kutsiva mamwe marudzi eshuga tsvuku).
• Dzorera shuga (glucose uye fructose muzvikamu zvakaenzana - kuumbwa kwerudzi urwu lweshuga). Icho chikamu chezvinozivikanwa zvinwiwa zvine kabhoni.

Sei uchida chimwe chinhu chinotapira

Shuga inonzi "chinodhaka ichihwanda muzana remakore reXNUMXst." Hautende kuti shuga inogona kukonzera kupindwa muropa kwete zvakaderera pane zvinodhaka? Funga nezve nei, pakupera kwekudya kwemanheru, panguva yekunwa tii, ruoko rwunosvika kune vhasi remeringue? Vanhu vazhinji vanobvuma kuti vanofunga nzira yekudya isina kukwana kana dhizeti isiriyo yekupedzisira… Sei, kana, munguva yekunetseka kana hukasha, usinga farire kwete zamu rehuku ne broccoli, asi kozinak mu caramel?

Haisi tsika isingakoshi chete. Tsika ndiyo ipipi yechando. Chinhu chinonyanya kufadza chakavanzwa mukati.

Sweets, senge inotapira mukaka, inokurumidza kusimudza huwandu hweshuga yeropa. Kuitira kurerutsa kusvetuka uku nekuisa zvese munzvimbo, chirwatata chinotanga kuburitsa insulin ine mheni kumhanya (iyi protein protein inotakura glucose kuenda kumasero anozoishandisa kuunza simba).

Asi iyo insulin kusvetuka haisiriyo yega caveat. Shuga inokurumidza kumutsa shanduko muuropi. Hongu, iwe wakanzwa zvakanaka, shuga, sechivharo, inoshandura nzvimbo dzinotarisira kupindwa muropa. Masayendisiti anobva kuHarvard University nguva pfupi yadarika akadzidza nezve izvi munzira yekutsvaga.

Ndokunge, kupindwa muropa neshuga iri isiri-yemupfungwa kudya kusagadzikana. Hazvinei nemuitiro. Ichi chirwere chehupenyu, chinotungamirwa nemahormone uye maurotransmitter (aya ndiwo makemikari anoshanda anoitisa kuendesa ruzivo kubva kune imwe neuron ichienda kune imwe). Ndokusaka zvisiri nyore, uye dzimwe nguva zvakatonyanya kuoma, kusiya zviwitsi kupfuura zvemidzanga.

Shuga yekushandisa mwero

Kana shuga ikaratidza kuti inokuvadza, unogona kukumbira, musimboti, kusiya maswiti mune chero chimiro. Nehurombo, izvi zvichanetsa kuita. Sei? Nekuti iwe haugone kana kufungidzira kuti yakawanda sei shuga yaunonyatsoshandisa.

Maererano nezvinokurudzirwa neAmerican Heart Association, vakadzi havafaniri kudya zvinopfuura 6 mashuga eshuga pazuva, uye varume havafaniri kudya zvinopfuura 9. Iyi nhamba inoita seisingadaviriki kwauri, nokuti unonwa kofi pasina shuga, uye unodya " natural” marshmallow. Asi shuga iripo mune zvinenge zvese zvigadzirwa zvinotengeswa muzvitoro zvikuru. Iwe hauone, asi paavhareji iwe unodya 17 mashuga eshuga pazuva! Asi mukudya kwaamai vako makore makumi matatu apfuura, pakanga paine hafu yeshuga.

Shuga inokuvadza: gumi zvinhu zvinokanganisa muviri

Shuga chinhu chikuru mukusimudzira kufutisa uye chirwere cheshuga. Pamusoro pezvirwere zvakakomba izvi, shuga inokuvadza nekuti inotora simba rakawanda. Muviri unoratidzira kuti kudhakwa kwakaitika uye unotanga kushingairira kubvisa ichi chepfu kuburikidza nezvidhoma zveziya.

Shuwa zvinwiwa zvinotonyanya kukuvadza, nekuti zvinotakura shuga kuburikidza nemuviri nekukurumidza. Njodzi huru iri muchokwadi chekuti shuga inokonzeresa shanduko muuropi. Inoita kuti nzvimbo dziitirwe kupindwa muropa. Uye zvakare, shuga inodzikamisa kunzwa kwekuguta, uye shuga yakanatswa ine njodzi nekuti inoderedza mvura masero eganda.

Rondedzero inonzi "kukuvadza kweshuga kumuviri" haina magumo. Ticharatidza gumi yepasi rose, kuwedzera kune njodzi yekufutisa uye chirwere cheshuga.

1. Shuga inokanganisa moyo zvisirizvo

   Gore rapfuura, boka remasayendisiti rinotungamirwa napurofesa paYunivhesiti yeCalifornia (San Francisco) Stanton Glantz akaburitsa zvakawanikwa pakudzidza kwavo pachavo zvichibva pachinyorwa chakaburitswa hafu yezana ramakore yapfuura mubhuku reBritish New England Journal of Medicine.

   Muna 1967, vagadziri vehuga (vaive chikamu cheSuar Research Foundation) vakakurudzira kuti masayendisiti eHarvard University, ari kudzidza hukama pakati pekudyiwa kwemafuta, shuga uye kusimukira kwezvirwere zvemoyo, kutarisa kushanda pamafuta, kwete kutarisa shuga, kushandiswa kwakanyanyisa uko, pamwe nemafuta, kunogona kumutsa chirwere chemwoyo. Nyanzvi dzakanyarara kuti chikafu chine mafuta mashoma chavakakurudzira yaive neshuga yakawanda (zvichitungamira kumamwe mapaundi uye nekudaro matambudziko emwoyo).

   Masayendisiti emazuva ano neWHO vari kugara vachipa kurudziro inodaidzira kudzikisa huwandu hweshuga yakawedzerwa muchikafu, vachizviti chimwe chezvikafu zvikuru zvinokuvadza moyo.

2. Shuga inokanganisa mamiriro eiyo musculoskeletal system

   Shuga inogona kukanganisa chiyero checalcium kune phosphorus muropa: inowedzera mwero wecalcium uye panguva imwe chete inoderedza huwandu hwephosphorus. Icho chokwadi ndechekuti phosphorus ndiyo inoitisa kunwa kwecalcium, uye kana paine shoma phosphorus, muviri haugamuchire calcium mune inodiwa huwandu. Nekuda kweizvozvo, osteoporosis (chirwere umo mapfupa anova asina kusimba uye asingatani kukuvara kwakasiyana siyana).

   Uye zvakare, kutsvagirwa nemasayendisiti eAmerica (kwakaburitswa muAmerican Journal yeClinical Nutrition) kwakaratidza kuti huwandu hwakawanda hweshuga muzvikafu zvakagadzirwa zvinowedzera kuratidzwa kusingafadzi kweArthritis.

3. Shuga inokanganisa kushanda kwetsvo

   Kufirita kweropa ndeimwe yemabasa makuru eitsvo. Pamazinga ehuga eropa, vanoita basa ravo nemazvo, asi nekukurumidza kana paine shuga yakawanda, itsvo dzinoomerwa - dzinotanga kushanda, izvo zvinokonzeresa kuderera kwebasa ravo. Masayendisiti anoti ndosaka vanhu vakatarisana nechirwere cheitsvo.

   Nyanzvi dzeAmerica neJapan dzakaona kuti kugara uchinwa shuga ine soda zvinowedzeredza kuwanda kweprotein mumurini. Uye izvi zvinogona kutungamira kumhedzisiro yakakomba.

4. Shuga inokanganisa hutano hwechiropa

   Shuga nemafuta zvinonzi zvine ngozi pachiropa pane doro. Zvinoenderana nehuwandu, vanhu vazhinji vanotambura nechisiri-chidhakwa chakakora chirwere chechiropa pane chinwiwa chinonwa. Mafuta emhuka ari pamwe chete neshuga dzinogaya nyore anoita pamuviri wemunhu senge doro - zvishoma nezvishoma zvinotungamira kuchiropa chechiropa, uye dzimwe nguva kugomarara.

5. Shuga inokanganisa kuona zvisizvo

   Kana mukati mezuva ukacherekedza kuti hunhu hwekuona hunoshanduka (zvinova nani kana hwanyanya), unofanirwa kuona chiremba. Ichi chiratidzo chinogona kuratidza kudonha kazhinji mumashuga eropa.

   Saka, semuenzaniso, neshuga yakakwira, munhu anogona kuona kwakakanganiswa. Izvi zvinokonzerwa nekuzvimba kwema lens. Asi dzimwe nguva kusaona zvakanaka kunogona kuratidza matambudziko akakomba, sekukura kwemaziso, glaucoma, uye retinopathy.

6. Shuga ine mhedzisiro yakaipa pamamiriro emazino nemuromo wemuromo

   Rangarira zano rakakura ravanachiremba vemazino? Geza mazino ako kaviri pazuva, sukurudza muromo wako mushure mekudya kwese, kunyanya kana wakaravira chinhu chinotapira. Icho chokwadi ndechekuti pakudyiwa uye kugadziriswa kweshuga, B mavitamini uye calcium zvinodiwa. Shuga inoshandisa maturu edu emazino sosi yezvinhu izvi "zvigadzirwa". Saka zvishoma nezvishoma asi chokwadi, iyo enamel yemazino inova yakatetepa, uye ivo vanova vasina dziviriro pakurwisa kwechando uye kupisa. Uye zvakare shuga inzvimbo inodiwa yehutachiona, kwavanowanda nekumhanya kwe cosmic. Usashamisika kana chiremba wemazino achizokuudza iwe, anoda zvihwitsi, kuongororwa - caries.

7. Shuga inokanganisa mamiriro eganda

   Zvichida munhu wese anoziva nezvekukuvara kweshuga paganda. Iwe ungangove wakacherekedza kuti mushure memabiko emabiko neakawanda ehydrohydrate chikafu neshuga (kubva ndimu kusvika kuuchi keke ye dessert), kuzvimba kunoonekwa paganda. Uyezve, mapundu anogona kuoneka kwete pachiso chete, asiwo nemuviri wese (pachifuva, kumashure). Uye zvese zvingave zvakanaka kana dambudziko rikapera neacne. Iyo yekuzvimba maitiro, ayo anokonzeresa acne, anoparadza ganda kubva mukati - rinoparadza elastin uye collagen muganda. Uye aya mapuroteni, ari munyama dzeganda, ane basa rekuchengetedza kuwanda kwawo, hydration uye matauriro.

8. Shuga inokanganisa hutano pabonde

   Zera, kuwedzerwa kusagadzikana, kuderera kwehunhu hwechikafu kunokanganisa kusimuka. Uye kana mukudya kwemurume chikafu chine huwandu hwakakura hweglucose uye fructose chinoita basa rakakosha, njodzi yekusangana ne erectile dysfunction inowedzera zvakanyanya.

   Kunyangwe makore gumi nemaviri apfuura, vaongorori vekuAmerican vakaratidza kuti glucose yakawandisa uye fructose inogona kukanganisa basa regene rinodzora mwero weestrogen uye testosterone mumuviri. Chiyero chavo chinopindirana ndicho chinovimbisa hutano hwevarume.

9. Shuga inokanganisa magetsi emunhu

   Iwe ungangove wakacherekedza kuti mushure mekudya kunonaka, chibvumirano chekupedzisira chaive dhizeti inotapira, unonzwa chaiwo uye nenzira yekufananidzira kupera. Kunyangwe, zvingaite kunge, shuga isimba remagetsi. Icho chokwadi ndechekuti pasina huwandu hwakaringana hwehomoni thiamine (shuga inoidzikisa), muviri haugone kupedzisa maitiro ekugaya makabhohaidhiretsi. Pamusoro pezvo, zvihwitsi zvinotapira zvinodyiwa panguva iyo mwero weshuga mumuviri unodonha, zvinowedzera zvakanyanya mwero we insulin muropa (izvi zvinoitika mushure mekuwedzera kweshuga mumuviri). Nekuda kwekukwira kamwe-kamwe, kurwisa kweholyolycemia kunogona kuitika. Zviratidzo zvaro zvinozivikanwa - kuda kurutsa, dzungu, atamia kune zvese zvinoitika.

10. Shuga inokanganisa mamiriro ehutachiona

    Chinhu chekupedzisira mune yedu chinzvimbo ndecheakaunzi, asi kwete nekukosha. Ramba uchifunga kuti kuwanda kweshuga kwaunoshandisa, iko kuwedzera kuzvimba kunoitika mumuviri wako. Uye yega yekuzvimba maitiro kurwisa immune system. Mamiriro acho anowedzera kuomarara kana munhu akawanikwa aine chirwere cheshuga mellitus. Muchiitiko ichi, shuga haina kunyudzwa nemuviri uye inoungana mairi. "Pfuma" yakadaro haiwedzere kune zvakanakira - inoderedza zvakanyanya simba rema immune system.

Sei uye chii kutsiva shuga

Shuga, mabhenefiti uye zvinokuvadza izvo izvo zvino zvakave zvakanyatso kufundwa nemasayendisiti, inosarudzika nevanhu vazhinji kubva mukudya kwavo. Asi, sezvazvinoitika, kwete zvakazara - vanhu vari kuzvitsvaga uye voriwana mune zvinotsiva shuga…

Hongu, kukuvadzwa kwechinotsiva shuga, zvingaite senge kuri pachena, asi zvakadaro pane nzvimbo yekuve. Mutumbi unozviteerera nekusunungura insulin, izvo zvinokuvadza zvakanyanya. Anoita izvi nekuti anorangarira maitiro kana iwe uchiita kunge wakadya chinhu chinotapira, asi dumbu harina kuchigamuchira.

Kukuvadza kweshuga yeshuga ndeyekuti kukosha kwayo kwesimba kwakakwirira kupfuura kweshuga chena yakaenzana, iyo yakazara nemapondo akawedzera. Iyo makabhohaidhiretsi arimo akafanana, saka hapana zano rakakosha pakushandisa shuga yakanatswa neimwe.

Chii chaunofanira kuita kana zvisingaite zvachose kusiya shuga? Iko kune nzira yekubuda, uye yakawanda hunhu. Iko kukudziridza yako wega shuga yekudyara rate.

Unotoziva kuti paavhareji, chikafu chemunhu chine 17 maaspuni eshuga zuva nezuva. Izvi zvinoitika kwete chete kuburikidza nezvinwiwa zvinotapira muchimiro cheti nekofi, zvikasadaro zvinogona kunge zvichidzorwa neimwe nzira.

Yakawanda yeshuga inopinda mumuviri kuburikidza nezvikafu zvakasiyana siyana, zvakaita semafini, madhiri, ma yoghurt, masobho pakarepo, uye zvimwe zvisina-kudya zvine hutano. Izvo hazvizove nyore kutora uye kucheka pashuga yako yekudyiwa nenzira iyi, asi zvichave zvakafanira kana iwe uine hanya nezve hutano hwako. Kuti uite izvi, iwe uchafanirwa kushinga kusiya maswiti zvachose kwemazuva gumi. Iyi inobatsira detox chirongwa chemuviri chinokubatsira kuti unzwe zvirinani, kuunza huremu kumashure kune zvakajairwa, uye zvakanyanya kukosha, batsira kubvisa shuga kupindwa muropa. Uye mune ramangwana, zvichave nyore kwazvo kwauri kuti usiye madhishi asina basa, uchidzora zvishuwo zvako.

Maitiro ekuzvidzivirira kubva kune zvinokuvadza zvinokonzerwa neshuga

Izvi zvakaoma kuita, asi zvinogoneka. Nokutevera mazano aya, iwe uchakurumidza kunzwa kuti hausi kunyanya kupindwa neshuga.

• Cheka iyo yakawedzerwa shuga (kana iwe wakambonwa tii necube nhatu dzeshuga yakanatswa, zvishoma nezvishoma dzikisa izvi kusvikira kuravira kwechinwiwa chako chaunofarira chikaita sekufadza pasina kuwedzerwa kutapira)
• Usatapira chikafu panguva yekubika (mukaka porridge), uye kana zvichidikanwa, isa shuga kune yakapera dhishi. Nenzira iyi iwe unoshandisa zvakanyanya kushoma shuga.
• Gadzirira sauces iwe pachako (iyi ndiyo chete nzira yaungave nechokwadi chekuti kupfeka kwaKesari hakuna hafu yegirazi yeshuga).
• Dzivisa zvine shuga zvine kabhoni zvinwiwa uye muto kubva mupakeji (rangarira, shuga muzvinwiwa zvinokanganisa muviri wako nekukurumidza kupfuura muzvikafu zvikukutu).
• Ita shuga detox nguva nenguva. Nekubatsira kwavo, haungoderedze huwandu hweshuga mumuviri, asi zvakare unoderedza zvakanyanya kushuva kwaro, uko mune ramangwana kunokubvumira kudzora kushandiswa kwesweets uye madhiri.
• Tsiva maswiti nemichero uye mashupu ane hutano. Asi ramba uchifunga kuti michero ine yakawanda yeshuga yakasikwa. Usadya zvinopfuura zviviri kana zvitatu (80 g) yemichero pazuva. Se dessert, unogona kudya michero yakaomeswa nemabriji (semuenzaniso, maapuro, cranberries - isina shuga).
• Chengetedza kuchengetedza mwero wechromium mumuviri. Chromium inobvisa yakawandisa glucose. Chromium yakafuma muhove dzegungwa, hove, nzungu, howa. Kana iwe uchida kushandisa chromium muchimiro chekudya chinowedzera, bvunza chiremba wako.

Vhidhiyo nezve njodzi yeshuga yemuviri wemunhu

https://www.youtube.com/watch?v=GZe-ZJ0PyFE