Shuga yemukati mune michero nemiriwo

Icho chokwadi chekuti shuga yakaipa inozivikanwa kune wese munhu uyo, kana nepadiki padiki, anotevera chikafu chake uye, musimboti, anotevedzera mararamiro ane hutano. Uye vezvenhau vanonyatsotirova nenyaya dze njodzi dzeshuga kune hutano uye mazano ekuti ungadzivise chero zvihwitsi.

Mushure memakore akati wandei ekudzidza chikafu uye mhedzisiro yacho pahutano uye tarisiro yehupenyu, ini pachangu ndakaona kuti shuga ndeimwe yevanonyanya vavengi vekudya kwevanhu vemazuva ano. Zvisinei, vazhinji vedu hatinzwisisi nguva dzose kuti rudzii rweshuga, muhuwandu hupi, pasi pezita ripi uye mune zvigadzirwa zvine ngozi kune utano.

Semuenzaniso, huchi hwakawanda hunodiwa hachisi chinhu chinopfuura tandem yeglucose uye fructose (pane zvirinani makumi matanhatu neshanu muzana ezvo mune chinonaka). Girazi yesoda rinozivikanwa rekutengesa rine 65 mashupuni eshuga. Uye huwandu hweshuga mu10 g yevhisi pulp ndeye 100-5 g. Uri kushamisika? Kufungisisa kana paine shuga mumichero? Ehe saizvozvo! Asi haazi ese shuga akagadzirwa akaenzana.

Vazhinji vevaverengi vangu vanobvunza kana michero ichikuvadza (mushure mezvose, mazhinji acho akapfuma kwazvo mushuga), uko kune shuga yakawanda, uye uko kune zvishoma, michero yakawanda sei inogona kudyiwa pazuva pasina kukuvadza hutano uye chiuno kukura . Naizvozvo, ndakafunga kushambadza ichi chinyorwa, icho, ndinovimba chinobatsira kuti chiverengere.

Chii chinonzi shuga mumichero nemiriwo

Pane imwe pfungwa yekuti vezvenhau uye vezvehutano havawanzo kujekesa: shuga inowanikwa mune zvese zvekudya ine hutano uye inodikanwa kwatiri. Kuda zvihwitsi, zvakasikwa mumunhu nemasikirwo, zvaiitirwa kuchengetedza hutano.

Iwe unogona uye unofanirwa kudzima zvishuwo zvako zvemasikisi nemichero mitsva nemabriji mune yavo yakasikwa fomu. Ndinoreva zvirimwa zvese, kwete muto (kunyangwe uchangobva kusvinwa), puree kana chero chii zvacho. Chibereko chose hachina chete fructose, asiwo fiber, mavitamini, zvicherwa uye zvimwe zvakakosha zvemakemikari zvinhu zvinobatsira uye zvakakosha kumuviri.

Yeuka kuti fructose inonzi monosaccharide. Izwi rokuti "fructose" pacharo rakaonekwa pakati pezana remakore rechi390 - chemist Miller akatanga kuishandisa kureva shuga muzvibereko. Fructose inowanikwa nenzira yakasikwa uye yakasikwa mumichero, miriwo, michero, midzi. Kushandisa zvigadzirwa izvi nefructose mukuumbwa, munhu anozadzwa nesimba. Nekudaro, zvinofanirwa kuyeukwa kuti kunyangwe hazvo fructose uye glucose ine huwandu hwakafanana hwemakoriyori (anenge 100 kcal paXNUMX g), fructose haina kuguta. Ndiko kuti, iwe unofanirwa kudya zvimwe zvigadzirwa nazvo mukuumbwa kuitira kuti unzwe kushuva-kunzwa kwekuguta. Uye zvose zvingava zvakanaka, asi muviri wedu unogona kuchengetedza simba "mukuchengetedza" (nenzira yemafuta ekuisa), uye inogona kuendesa fructose kuchiropa. Asi ichi "chipo" chenhengo chinokuvadza zvikuru - sedoro, vatsvakurudzi veSpain vanovimbisa.

Ndicho chikonzero nei ruzivo pamusoro pehuga hwemukati mune michero rakakosha kune vese avo vane hanya nekunaka kwavo uye hutano.

Izvo zvakanakira uye zvinokuvadza zvehuga mumichero, majiroji nemiriwo

Mushure meichi ruzivo, usamhanyire kubvisa zvakasikwa sosi ye fructose kubva mumuviri wako. Hazvisi zvese zviri nyore. Semuenzaniso, anovandudza chirongwa cheBack2Fitness Sam Yasin akati haazvione sezvakanaka kune vanhu vari kudzikira uremu kuti vasiye michero, miriwo nemabriji. Sekureva kwemukurumbira wekusimbisa muviri, ndiro yemichero inobatsira kupfuura kukuvara kweshuga inosanganisirwa mukuumbwa kwavo.

Tsananguro yeizvi yakapusa: kuwedzera pashuga, miriwo, michero, michero, midzi ine huwandu hwakawanda hwevhitamini, zvicherwa uye zvimwe zvinhu zvinobatsira. Uye mamwe emamwe maenzaniso anogona kuzvirumbidza nekuvapo kwe phenols mukuumbwa (aya antioxidants anogona kudzikisa zvakanyanya njodzi yekenza uye chirwere chemoyo).

Tora bhanana. Hongu, mabhanana muchero wakanyanya-calori (91 kcal pa100 g), iri yechikamu chemichero ine huwandu hwakawanda hwehuga (12 g yeshuga pa100 g yechigadzirwa). Asi iyo ine huwandu hwakakura hwemagesium uye potasium. Uye potasium, sezvamunoziva, inogona kudzora njodzi yekurohwa ne21% (kana uchidya mabhanana matatu). Banana rine tryptophan, amino asidhi iyo inogadzirwa iyo hormone yemufaro, mufaro uye kugutsikana, serotonin. Uye zvakare, bhanana rakapfuma mu fiber, nekuda kweizvozvo iro rinobatsira kugadzirisa ura yekuchenesa maitiro.

Tine imwe nharo inorema "ye" kudyiwa kwemiriwo, michero, michero - izvi "zvakasikwa" zvigadzirwa zvinowanzova nemvura uye fiber, uye shuga yehuga yakaderera zvikuru pane chero zvigadzirwa zvakanatswa.

Shuga mu "zvakasikwa kurongedza" uye yakanatswa shuga: ndeupi mutsauko

Mukuedza kuita kuti chigadzirwa chavo chinyanye kudiwa, vagadziri vezvikafu vari kuburitsa zvishuwo zvedu zvehuga nenzira yekuti zvakatanga kutikanganisira zvakanyanya. Ichokwadi ndechekuti panguva yekunatsa / kugadzirisa, kana shuga ichibviswa kubva "mupakeji yepanyama", inorasikirwa nemvura, faibha uye zvimwe zvese zvimwe zvinovaka muviri nezvinhu. Zvese zvasara zve "yekutanga kit" ishuga uye shuga chete.

Vagadziri vezvekudya vanowedzera aya mashuga akaomeswa uye anonaka kune angangoita ese chikafu - chingwa, kirimu yakasviba, sauces, majusi. Nekuda kweizvozvo, chikafu chakazara neshuga yakawedzerwa inowanzo takurwa nemafuta asina hutano, munyu, zvinodzivirira, uye mavara. Zvese izvi zvinoita kuti zvive zvisina hutano nekuda kwezvikonzero zvakasiyana, uye kwete chete shuga dzakawedzerwa.

Mukuedza kuita kuti chigadzirwa chavo chinyanye kudiwa, vagadziri vezvikafu vari kuburitsa zvishuwo zvedu zvehuga nenzira yekuti zvakatanga kutikanganisira zvakanyanya. Ichokwadi ndechekuti panguva yekunatsa / kugadzirisa, kana shuga ichibviswa kubva "mupakeji yepanyama", inorasikirwa nemvura, faibha uye zvimwe zvese zvimwe zvinovaka muviri nezvinhu. Zvese zvasara zve "yekutanga kit" ishuga uye shuga chete.

Vagadziri vezvekudya vanowedzera aya mashuga akaomeswa uye anonaka kune angangoita ese chikafu - chingwa, kirimu yakasviba, sauces, majusi. Nekuda kweizvozvo, chikafu chakazara neshuga yakawedzerwa inowanzo takurwa nemafuta asina hutano, munyu, zvinodzivirira, uye mavara. Zvese izvi zvinoita kuti zvive zvisina hutano nekuda kwezvikonzero zvakasiyana, uye kwete chete shuga dzakawedzerwa.

Yakawedzera shuga

Zvishoma zveshuga yakawedzerwa, kunyanya kana chikafu chikagadzirwa, hachiise njodzi yehutano. Semuenzaniso, iyo American Heart Association inokurudzira kusapfuudza huwandu uhu hweshuga yakawedzerwa pazuva:

- 6 mashupuni evakadzi,

- 9 mashupuni evarume,

- 3 mashupuni evana.

ASI !!! Izvo zvakakosha kuti tinzwisise kuti shuga inopinda mumuviri wedu kwete chete kana isu tichiwedzera 2 mashupuni kukapu yedu yemangwanani yekofi. Yakawedzerwa shuga inowanikwa mune zvese zvinogadzirwa nemaindasitiri, kwete izvo chete zvinonaka zvinotapira (semakuki), asi zvimwe zvacho zvinosanganisira:

• michero yesaradhi uye pasita,
• zvomumagaba soups,
• nezvikafu zvishoma uye zvinopararira,
• marinades,
• zvinwiwa zvinotonhorera,
• zvimwe zvakagadzirwa nyama zvigadzirwa (soseji, soseji, bacon, ham),
• zvinogadzirwa nemukaka,
• zviyo zvemangwanani uye mabara emagetsi.

Naizvozvo, zvinodikanwa kuti utarise zvigadzirwa izvi kana iwe uchida kutevedzera kurudziro uye usingapfuure mwero wekushandisa shuga wandatsanangura pamusoro.

Heino mufananidzo mudiki unoratidza kuti yakawanda sei yakawedzera shuga zvimwe zvekudya zvine:

Shuga mumiriwo

Bvumiranai, wezvinomera "mumuviri" ndiye akasarudzika kupfuura mutemo. Nekudaro, izvi hazvireve kuti miriwo, inoumba chikafu chikuru chevanodya nyama, haina shuga. Fructose inowanikwa mumiriwo, asi kazhinji kazhinji inenge iri shoma shuga kana svikiro. Iko hakuna yakawanda miriwo ine shuga yakawanda (semuenzaniso, bheet yakabikwa, matomatisi echerry, karoti, hanyanisi ndiwo ane shuga yakawanda). Miriwo yakapfuma nefibre, izvo zvinoitendera kuti inyurwe zvishoma nezvishoma. Uyezve, zvakanyanya kuoma kudya huwandu hwakawanda hwemiriwo mbishi.

Asi nemiriwo inogadzirwa zvine tembiricha, mamiriro acho akatosiyana. Kana uchibika, uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge wakuita. Nekuda kweizvi, haufanire kusiya miriwo yakagadziriswa (uyezve, nekuda kwekushaikwa kweiyo inodiwa ma enzymes, havazi vese vanhu vanogona kutenga mbishi miriwo mbishi), zvakakosha kuziva yavo glycemic index.

Iyo glycemic index chiyero cheyero iyo makabhohaidhiretsi mune chikafu anonwiwa uye anowedzera ropa rehuga mazinga. Kudya kune yakakwira glycemic index kunogona kukurumidza kusimudza huwandu hweshuga yeropa, nepo chikafu chine yakaderera glycemic index chichiita zvishoma nezvishoma uye "zvishoma".

Zvibereko zveShuga Zvishoma

Iwe hausi kuzowana michero isina zvachose isina hutano uye isina shuga. Asi pane michero ine shuga shoma. Ivo avo, nekuda kwezvikonzero zvehutano, vanofanirwa kudzora huwandu hweshuga yavanodya, uye avo vanorota zvekudzikira uremu uye panguva imwechete havadi kuzvinyima ivo pachavo dhizeti nenzira yemuchero saradhi, vanoda kudya pavari.

Cranberries

Pamwe munhu wese anoyeuka sei muhucheche, pakakwirira tembiricha, vabereki vedu vakatitengesa nechinwiwa chinopisa nemakranberries. Ichi chinwiwa chaive chakasviba, asi mushure maro mangwanani, sekunge kana nemashiripiti, mamiriro ehutano akavandudzwa. Izvo zvine vhitamini C uye tannin. Muto, muchero chinwiwa, manyuchi, cranberry mondo - yakasimba kudzivirira kutonhora. Uye zvakare, izvi zvinwiwa zvine zvimiro zve tonic. Uye izvi zvese zvine hushoma huwandu hweshuga mukuumbwa.

Lemon uye lime

Izvi ndizvo zvibereko zvine shuga yakadzika kwazvo. Dzese "hama" dzakapfuma muvhitamini C, B, A, dzine phosphorus, iron, calcium nezvimwe zvinhu zvakawanda zvinobatsira. Kana iwe uchifunga kuti ayo makuru maitiro ekuita ndeyekufara mangwanani, achipa "kusuruvara" kune tii, saka warasika. Lime uye ndimu zvinowanzokurudzirwa nenyanzvi kuisa mukudya kwako kudzivirira zvirwere zvemwoyo, pamwe nekuvandudza hutano hwemazino nemukanwa wemuromo (nekuda kwecalcium uye phosphorus). Kune imwe chete "asi": ese lime nemonimu zvine shuga shoma mukuumbwa, asi izvi zvekudya zvinogona kuwedzera chishuwo.

Strawberries

Strawberries inogona kunzi imwe ye "berry" marekodhi ekuchengetedza maererano nezviri mukati mevhitamini, zvicherwa uye zvinovaka muviri. Strawberries akapfuma muB mavitamini, vitamini C, iron, calcium, uye sodium. Panguva imwecheteyo, ine shuga shoma, uye inogona kushandiswa mune chero chimiro uye mune chero dhishi.

kiwi

Kana ikabvunzwa kuti ndezvipi zvekudya zvine huwandu hushoma hweshuga, nyanzvi dzinogona kutaura nezve kiwi. Kunze kwekuti chibereko ichi chine huwandu hwakawanda hwevhitamini C (ndiko kuti, kiwi murwi anobudirira kurwisa dzihwa), muto wayo ndeye antioxidant chaiyo. Uye kiwi inogona uye inofanirwa kudyiwa nechirwere cheshuga. Masayendisiti anoti chigadzirwa ichi chinokwanisa kuchengetedza "shuga curve" padanho rakaringana.

Raspberry

Raspberries, semastrawberry, anozvirumbidza runyorwa runoshamisa rwevhitamini, zvicherwa uye zvinovaka muviri mune izvo zvinoumba: vhitamini C, B3, B9, E, PP, potasium, magnesium, calcium, chlorine, anthocyanin chinhu (inosimbisa capillaries). Ndokusaka raspberries zvese zviri zviviri zvinonaka uye zvisina njodzi zvekudya zvekudya, uye nemushonga uzere, kana zvichidikanwa.

Muchero wakawanda weshuga

Ehe, iwe haufanire kubvisa zvachose michero ine huwandu hwehuga hwakawanda kubva mukudya. Ivo, sevashoma kutapira "vakwikwidzi" vavo, inochengeterwa mavitamini. Nekudaro, yavo glycemic index yakakwira. Izvi zvinoreva kuti mushure mekudya michero yakadaro, iro shuga reropa rinokwira pamwero unokurumidza. Nyanzvi dzinopa zano vanhu vane chirwere cheshuga kuti vadzikise kuvapo kwezvibereko izvi muchikafu (uye dzimwe nguva kunyangwe kuzviramba zvachose), uye vanhu vanoda kuonda vanozvidya zvishoma uye kunyanya mangwanani.

Maonde

Maonde chibereko chinoshamisa. Kune rimwe divi, ine shuga yakawanda. Asi kune rimwe divi, asi ego michero (isu tiri kutaura nezve maonde matsva) inogona kudzikisa huwandu hweropa muropa. Kana ari maonde akaomeswa, mune shuga yakawanda maari kupfuura iwo achangotanhwa. Mukuwedzera, michero yakaomeswa ine fiber yakawanda.

Mazambiringa

Heino mhinduro kumubvunzo - ndechipi chigadzirwa chine shuga yakawanda. Iri bheri, pamwe nedambagranate, madate, mabhanana, mazambiringa akaomeswa, ndeimwe yeanochengeta marekisheni ehuwandu hweshuga mukuumbwa. Uye zvakare, imwe ye "mazambiringa" fructose inosvotwa nehutachiona mumatumbo (ndosaka, mushure mekudya bheri iri, panogona kuve nekunzwa kwekuzvimba).

Uye padivi rinonakidza, mazambiringa akapfuma muvitamini A, C, E, B6, folates, phosphorus, flavonoids. Izvi zvinomera zvinhu zvine simba antioxidants. Ndokusaka mazambiringa (ese ari maviri "mhenyu" fomu uye mukuumbwa kwezvizoro) achikurudzirwa sekudzivirira kukwegura nguva isati yakwana.

Mango

Vanoti mango mbiri pazuva idziviriro yakanaka yegomarara. Kune anopfuura makumi mashanu nemashanu marudzi emango muIndia neSri Lanka, uye imwe neimwe yadzo inowana kunyorera mukubika nemushonga. Mango michero yakafuma muvhitamini C, mavitamini B, D, E. Mukuwedzera, vane huwandu hwakawanda hwecalcium, iron, phosphorus uye amino acids. Asi mango zvakare ine huwandu hwakawanda hweshuga.

lichee

Hongu, chigadzirwa ichi hachina huwandu hukuru hweshuga, asi nyanzvi ichazvitaura kana ichitaura nezvemichero ipi ine shuga yakawanda. Ichi chibereko chakaomesesa hachinyanyo kufarirwa muRussia. Icho chokwadi ndechekuti zvakaoma kwazvo kuichengeta nekutakura. Asi kana iwe uine rombo rakaringana kuve muridzi we "Chinese plum", ramba uchifunga kuti pamwe nehukuru hwakawanda hwekubatsira (izvo zvirwere zvisingarapwe navanachiremba veChinese nerubatsiro rwechechi), lychee ine yakawanda shuga .

Cherry

Pamwe chete nechikamu chakatsiga cheshuga, ma cherries ane mavitamini mazhinji anobatsira panguva yekuzvitakura nekuyamwisa - semuenzaniso, C, mavhitaminzi eboka B, PP, E, K. Pamusoro pezvo, macheri ane hupfumi mumacoumarin uye oxycoumarins, nekuda kweiyo idanho rekudzivirira rekuumbwa kwetrombus.

Shuga yemukati tafura mune michero nemiriwo

Kuziva kuti yakawanda sei shuga mune michero kunobatsira kwete chete kune vanhu vane chirwere cheshuga, vakadzi vane nhumbu, kana vateveri vanoshingairira vehupenyu hwakanaka. Mumwe nemumwe wedu anoziva iyo "fomula" yekudyidzana: kunwiwa kwemacalorie kunofanirwa kunge kwakaenzana nemari, uye mumwe nemumwe wedu anoda, kana asingafanirwe kuenderana nemazuvano emakoroni erunako, saka zvirinani kuve noutano uye kugona kushanda.

Chibereko chinowanzoonekwa sechinhu chinovaka muviri zvakakwana - zvinoita sekunge paine mashoma mazambiringa pakati pekudya. Ehezve, hapana chinotyisa chichaitika, chete macalorie ezvekudya kwako kwezuva nezuva ndiwo achawedzera. Chidiki chidiki chemazambiringa chine anenge 50-60 kcal. Uye kuti upise aya macalorie, unofanirwa kufamba makiromita 1,5 uchimhanya!

IAmerican Heart Association inokurudzira magiramu 26 eshuga pazuva kuvakadzi uye gumi magiramu akawanda kuvarume. Chengeta izvi mupfungwa nguva inotevera mweya wako paunobvunza saradhi yemichero.

Iwe unogona kuona michero iri patafura pazasi ine yakaderera shuga yezvinyorwa, uye yakakwira imwe.