Mukati
Zvinotaridzika kuti zvinogona kuve nyore kutenga panzvimbo yechinyakare jamu (neshuga yakawedzerwa, hongu) jam ine yakanakisa uye inodada kunyora "isina shuga"? Zvinoita sekunge isu sezvo kurongeka kwacho kusine iyo granulated shuga, saka isu tine chigadzirwa chinenge chisina kukuvadza kune chimiro uye nemuviri wese. Asi, sezvazvakaitika, iri dhiramu rinewo nhunzi mumafuta, uye inonzi chinotsiva cheshuga.
Shuga inotsiva, iyo kukuvadza kwayo isiri pachena, chigadzirwa chakakurumbira patafura yeavo vane hanya nehunhu hwavo. Zvinotaridza kuti haina njodzi zvachose uye inotobatsira. Inotapira inotapira, inosimudzira uye isina kukwirira mumakoriori seshuga yakajairwa. Nekudaro, hazvisi zvese zviri nyore. Iko kukuvara kwechinotsiva shuga kunoratidzwa sei? Kana yakanyura, iwo mabhudzi ekuravira anopa chiratidzo. Kana iko kutapira kwapinda mumuviri, kugadzirwa kwakapinza uye kwakasimba kwe insulin kunotanga. Muchiitiko ichi, iro zinga rehuga rinodonha, uye makabhohaidhiretsi edumbu haana kupihwa.
Chii chinonzi shuga
Kana tikayeuka iyo yekutanga kosi yemakemikari echikoro, saka chinhu chinokonzera sucrose chinonzi shuga. Iine kuravira kunotapira uye, panguva imwechete, yakanyungudika zvakakwana mumvura (pane chero tembiricha). Izvi zvivakwa zvinobvumidza sucrose kuti ibatsire panenge pamativi ese - inodyiwa se mono-ingredient, uye seimwe yemidziyo yekudyira.
Kana iwe ukachera zvakadzika zvishoma, iwe unogona kuyeuka kuti zvinoenderana nekemikari chimiro, shuga yakakamurwa kuita akati wandei mapoka: monosaccharides, disaccharides, polysaccharides.
Monosaccharides
Izvi ndizvo zvinhu zvekutanga zvechero mhando yeshuga. Chinhu chavo chakasarudzika ndechekuti, vachipinda mumuviri, ivo vanodonha kuita zvinhu, izvo zvakare zvisingawori uye zvinoramba zvisina kuchinja. Iyo inozivikanwa monosaccharides ishuga uye fructose (fructose ishuga isomer).
Kuburitsa
Seizvo zita rinoratidzira, icho chinhu chinoumbwa nekubatanidza maviri monosaccharides. Semuenzaniso, sucrose (ine monosaccharides - imwe glucose molekyuli uye imwe fructose morekuru), maltose (maviri glucose mamorekuru) kana lactose (rimwe glucose molekyuli uye rimwe galactose molekemu).
polisaharidы
Aya akakwirira mamorekuru ehydrohydrate ane huwandu hwakawanda hwe monosaccharides. Semuenzaniso, starch kana fiber.
Shuga ine yakakwira-macalorie carbohydrate (380-400 kcal pa100 g), iri nyore kupinza nemuviri. Panguva imwecheteyo, shuga mune imwe nzira kana imwe (yakasikwa, yakawedzerwa, yakavanzwa) inowanikwa mune chero chigadzirwa chechigadzirwa chinokura mubindu kana chakamirira mumapapiro pasherufu yesupamaketi.
Ndezvipi zvinotsiva shuga
Mubvunzo "Chii chinotsiva shuga" uye "Chinotsiva shuga chinokuvadza" unoonekwa mumunhu panguva imwechete. Kazhinji, vanhu vanouya kune chinotsiva cheshuga muzviitiko zviviri: ungave uri pachikafu uye uchengetedze rekodhi rekoriki, kana nekuda kwemamwe matambudziko ehutano, nyanzvi yakakurudzira kuti udzikise kudya kwaunoita shuga, kana kutombozvibvisa zvachose.
Ipapo chinotapira chinouya pakuonekwa. Iwe haufanire kuve neruzivo rwakadzama rwekuti unzwisise kuti chinotapira chinhu chinogona kutora nzvimbo yeshuga mune chikafu. Panguva imwecheteyo, hazvisi nyore kukwereta - hapana munhu anofarira kuchinjanisa awl yesipo, asi pakupedzisira kuwana chimwe "chakakwana" chigadzirwa. Zvayo zvivakwa zvinofanirwa kunge zvakafanana neshuga sezvinobvira (kutapira kutapira, kunyungudika kwakanyanya mumvura), asi panguva imwechete, inofanirwa kuve nenhamba dzinoverengeka dzakasiyana dzemuviri (semuenzaniso, zvinofungidzirwa kuti chinotsiva shuga chinoita isina mhedzisiro yakaipa pahydrohydrate metabolism).
Chigadzirwa chine zvakafanana zvivakwa chakawanikwa muUnited States pakupera kwezana regumi nemapfumbamwe century. Saccharin, iyo yakatarirwa naKonstantin Fahlberg, inotapira kupfuura shuga (izvi zvainyanya kubatsira panguva yeHondo Yenyika Yekutanga). Uye, mushure memakumi emakore, masayendisiti akazivisa nyika yese kuti shuga yaive chena rufu nerunonaka, dzimwe nzira dzeshuga dzakadirwa mumaoko evatengi.
Misiyano pakati peshuga nevamiriri vayo
Paunenge uchisarudza kuti ndeipi shuga inotsiva yaunosarudza, iwe unofanirwa kunzwisisa kuti chinangwa chikuru cheshuga yekutsiva kupa munhu kushuvira-kwekunzwa kutapira mumuromo, asi uzviwane pasina kutora glucose. Uyu ndiwo musiyano mukuru pakati peshuga nevamiriri vayo: nepo ichichengetedza iyo tavhu yezvinhu zveshuga, chinotsiva chayo hachina mamorekuru eglucose mukuumbwa kwayo.
Uye zvakare, "ivo vanokwikwidza" yenzvimbo yekuremekedzwa mukudya kwevanhu vanoratidzwa nehuremu hwekutapira. Zvichienzaniswa neshuga yakajairika, vanotsiva vane yakawanda inotapira inotapira (zvinoenderana nerudzi rwechinotapira, iwo makumi gumi, uye dzimwe nguva mazana eanotapira kupfuura shuga), izvo zvinogona kudzikisira huwandu hwazvo mukapu yekofi yako yaunofarira , uye, nekudaro, iyo macalorie zvemukati wedhishi (mamwe marudzi echinotsiva ane zero calorie zvemukati).
Mhando dzezvinotapira
Asi zvinotsiva shuga zvinosiyana kubva kune imwe chete kwete chete musimba kukosha, asi zvakare musimboti (mavambo (mamwe marudzi anogadzirwa murabhoritari, nepo mamwe ari echisikigo). Uye nekuda kweizvi, zvinokanganisa muviri wemunhu nenzira dzakasiyana.
Natural shuga zvinotsiva
- sorbitolSorbitol inogona kunzi rekodhi rekodhi mukushandiswa kwayo - inoshingaira kuiswa mumhizha yezvokudya (chewing gums, semi-finished nyama zvigadzirwa, zvinwiwa zvinonwiwa), uye muzvigadzirwa zvezvizoro uye zvemishonga. Pakutanga, vanhu vanotambura nechirwere cheshuga vakanga vasati vatarisana nemubvunzo "ndeipi inotsiva shuga yekusarudza" - zvechokwadi, sorbitol! Asi gare gare zvakazoitika kuti mushonga wacho wakanga usiri wepasi rose sezvazvairatidzika pakutanga. Chekutanga, sorbitol yakanyanya kuwanda mumakoriyori, uye chechipiri, haina yakasimba inotapira zvimiro (inoda kusvika 40% inotapira pane shuga). Mukuwedzera, kana iyo dose yakapfuura mu 40-50g, inogona kukonzera kunzwa kwekunzwa.
Ikoji yekoriori ye sorbitol ndeye 3,54 kcal / g.
- XylitolIchi chinotapira chinotapira chinotorwa mumacob chibage, madzinde enzimbe, uye huni hwebirch. Vanhu vazhinji vari kurwira mhando yerudzi urwu yeshuga inotsiva nekuti ine yakaderera glycemic index uye mhedzisiro yayo pamazinga eshuga eropa ishoma, asi panewo zvinokanganisa. Kana zvimiro zvezuva nezuva zvakapfuurwa ne40-50g, zvinogona kumutsa dumbu rinogumbuka.
Ikoji yekoriori ye xylitol ndeye 2,43 kcal / g.
- Agave SirasiIyo sirasi yakaita senge huchi, kunyangwe iri shoma uye inotapira pane chigadzirwa chekuchengeta nyuchi. Saga yegaga ine yakaderera glycemic index uye inoshamisa kugona kutapira chikafu (uye, chero - nekuti chigadzirwa chakanyungudika zvakakwana mumvura) - inenge yakapetwa kaviri seinotapira seshuga. Asi ichi chinotapira chinorayirwa kuti usashandise kanopfuura ka1-2 pasvondo, uye vanhu vanotambura nezvirwere zvenduru uye chiropa - uye vanoramba zvachose.
Ikoji yekoriori yeagave syrup is -3,1 kcal / g.
- SteviaIchi chinotapira chinotapira hachisi chinhu chinopfuura muto wemuti unowanikwa muCentral neSouth America. Chinhu chakasarudzika chechinhu ichi chinotapira chakasimba kwazvo chinotapira zvivakwa (stevia mushoma inoverengeka kutapira mazana neshuga). Kunyangwe paakatangira uye kushomeka kwemacalorie, nyanzvi hadzikurudzire kudarika chinobvumidzwa chemazuva ese che2 mg pa kg yehuremu hwemuviri. Uye zvakare, stevioside (iyo yakakosha chikamu che stevia) ine chaiyo chaiyo flavour, saka inogona kunge isingadiwe nemunhu wese. Iko macalorie zvemukati zve stevia dhisiki i1 kcal / g.
Chakagadzirwa neshuga zvinotsiva
- SaccharinNdiyo yekutanga inotsiva shuga. Yakagadzirwa kare muna 1900 uye yakatevera chinangwa chikuru - kuita kuti hupenyu huve nyore kune vanhu vane chirwere cheshuga panguva yekudya. Saccharin inotapira kwazvo (kazhinji kanoverengeka inotapira kupfuura shuga) - iwe unofanirwa kubvumirana, zvakanyanya hupfumi. Asi, sezvazvakazoitika, ichi chinotsiva shuga hachibvumiri kutonhora kwakakwirira zvakanaka - kana kuchipisa zvikuru, kunopa zvigadzirwa kuravira kwesimbi uye kusuruvara. Mukuwedzera, saccharin inogona kukonzera kushungurudza mudumbu.
Muzhinji, zvinotsiva shuga hazvikurudzirwi kuyamwisa. Zvisinei, sepanguva yekuzvitakura. Semuenzaniso, mamwe masayendisiti anotenda kuti saccharin ine mukana wekuyambuka rukuvhute kuita munyama wechibereko. Uye munyika zhinji dzepasi (kusanganisira USA) iyi analogue yeshuga inorambidzwa padanho remitemo.
Iko koriori zvemukati me saccharin ndeye 0 kcal / g.
- AsarwareIchi chinomiririra shuga chinotsiva chakajairika, kana chisiri chakajairika, kupfuura saccharin. Inogona kuwanzo kuwanikwa pasi pezita rekutengeserana "Wakaenzana". Maindasitiri anoda aspartame yeayo inotapira zvimiro (inotapira ka200 kupfuura shuga) uye kusavapo kwechinhu chero chipi zvacho chinotevera. Uye vatengi vakagunun'una pamusoro payo nekuda kwe "zero calori" yayo. Zvisinei, kune imwe "asi". Aspartame zvachose hairegereri kusangana nekupisa kwakanyanya. Kana ichipisa, haingoputsike chete, asi zvakare inoburitsa iyo ine chepfu chinhu methanol.
Iko macalorie zvemukati zveaspartame ndi 0 kcal / g.
- Sucrase (sucralose)Iyi synthetic analogue yeshuga (zita rekutengeserana "Spenda") inoonekwa seyakachengeteka kwazvo pakati pevane shuga vanotsiva. Iyo FDA (United States Chikafu neDrug Administration) yakaitisa kakawanda kutsvagisa nezve sucrasite yekuratidzwa kumhuka nevanhu. Dhipatimendi rakatonga kuti ichi chinotapira chakachengeteka pahutano uye chinogona kushandiswa mukubheka, uye mukutsenga chingamu, uye mumajusi. Iyo chete bakoat, iyo WHO haisati ichikurudzira kudarika chiyero chakakurudzirwa che0,7 g / kg yehuremu hwevanhu.
Ikoriori yezvinyorwa zve sucrasite ndeye 0 kcal / g.
- Acesulfame-KIchi chinotapira chinogona kuwanikwa muzvikafu zvinonzi Sunette uye Sweet One. Pakutanga (makore 15-20 apfuura) yakanga yakakurumbira muU.SA sechinhu chinotapira chemonades, uye chakatanga kuwedzerwa kune chewing gum, dairy uye mukaka wakaoma zvigadzirwa, zvakasiyana-siyana zvekudyara. Acesulfame-K (“K” zvinoreva potasium) inotapira zvakapetwa ka200 kudarika munhu wese anoshandiswa kuita shuga yegranulated. Inogona kusiya kuvira kunovava zvishoma muhuwandu hwepamusoro.
Iyo inogona kukuvadza yeAcesulfame-K ichiri kukakavadzana, asi iyo FDA neEMEA (European Medicines Agency) vanoramba kupomedzerwa kwecocinogenicity yeanotapira (zvinoenderana nemashandisirwo ezinga - 15 mg / kg yehuremu hwevanhu pazuva). Zvisinei, nyanzvi dzakawanda dzinogutsikana kuti nekuda kwezviri mukati meiyo ethyl doro uye aspartic acid mukuumbwa kwayo, Acesulfame potasium inogona kukanganisa mamiriro ehurongwa hwemwoyo.
Calorie zvemukati zveAcesulfame-K ndeye 0 kcal / g.
Zvakanakira uye zvinokuvadza zvinotsiva shuga
Ingo usafunge kuti iyo yakasikwa mavambo echinotsiva cheshuga inovimbisa zana muzana muzana chengetedzo, sezvakangoita chokwadi chekuti fananidzo yeshuga yakaipa zvachose.
Semuenzaniso, chimwe chezvinhu zvakanaka zve sorbitol ndiko kugona kwayo kugadzirisa microflora yegwara remudumbu, uye xylitol inokwanisa kudzivisa hutachiona hunokanganisa hutano hwemeno. Ehezve, izvi "zvinoshanda" munzira yakachengeteka chete kana zviyero zvinotenderwa zvikanyatso chengetwa.
Kunyangwe paine chokwadi chekuti Internet izere neruzivo nezve zvakashata mhedzisiro yeshuga analogues, uye vane fashoni vezvekudya zvinovaka muviri mu glossy press vanogara vachitaura nezve zvinokuvadza zvevamiriri vehuga mumapiritsi, hapana humbowo hwepamutemo kubva kumabazi ezvehutano nezvenyaya iyi. . Kune mhedzisiro yezvakasiyana zvidzidzo (zvakaitiswa zvakanyanya pamakonzo), izvo zvisina kunangana zvinoratidza kusagadzikana kwezvakagadzirwa neshuga zvakapetwa.
Semuenzaniso, munyori weAll Hungry?, Endocrinologist paHarvard Medical School, David Ludwig, anopomera vatsivi vehuga kuti mushure menguva yakati rebei, vanhu vanomira kunzwa kutapira kwechisikigo kwezvikafu zvakasikwa (michero, michero, miriwo).
Vashandi veYunivhesiti yeYork vanotenda kuti mabhakitiriya anogara mudumbu medu haakwanise kugadzirisa zvinotapira zvekugadzira - semhedzisiro, kushanda kwakajairika kweturakiti yemudumbu kunogona kukanganiswa. Uye iyo FDA, kunyangwe iripo popararira ye stevia, haifunge nezve iyi shuga analogue "yakachengeteka". Kunyanya, kuongororwa kwerabhoritari pamakonzo kwakaratidza kuti muhuwandu hwakawanda, zvinogona kutungamira mukudzikira mukugadzirwa kwourume uye mukushaya mbereko.
Uye musimboti, muviri wedu pachawo unopa zviratidzo zvekuti haudi zvinotsiva. Kana dzanyura, iwo mabara evira anopa chiratidzo - panotapira muviri, muviri unopinza uye wakasimba kugadzirwa kwe insulin. Muchiitiko ichi, iro zinga rehuga rinodonha, uye makabhohaidhiretsi edumbu haana kupihwa. Nekuda kweizvozvo, muviri unorangarira iyi "snag" uye nguva inotevera inoburitsa yakawanda insulini, uye izvi zvinokonzeresa mafuta kuisa. Naizvozvo, kukuvadzwa kwevamiririri veshuga kunogona kuve kwakakosha kune avo vari kutsvaga kugara vatete.
Ndiani anoda chinotsiva shuga uye zvinogoneka here kune munhu ane hutano
Pane zvikonzero zvinenge zvitatu nei munhu achifunga kusiya shuga. Kutanga, nekuda kwezvikonzero zvekurapa (semuenzaniso, kana chirwere cheshuga chikaonekwa). Chechipiri, nekuda kwechido chekudzora huremu (munhu wese anoziva kuti kunwiwa kweswiti hakungotsamwise kukura kwecaries, asiwo kunotungamira mukuwedzera kwehuremu hwemuviri). Chechitatu, aya mararamiro ehupenyu ane hutano (vanhu vakatanga nzira yehupenyu hune hutano vanoziva zvakakwana kuti shuga inonyengera sei - tora zvirinani chokwadi chekuti kubvisa shuga kupindwa muropa kwakanyanya kuomarara pane kubvisa kuda kwekuoma zvinodhaka).
Mamwe masayendisiti anoti zvinotsiva shuga zvinokuvadza kune vanhu vane hutano. Vamwe vane chokwadi chekuti kunwa kweshuga analogues mumadhigiri anogamuchirwa hakuunzi kukuvadza munhu pasina matambudziko ehutano. Kuoma kwemamiriro ezvinhu kuri muchokwadi chekuti vashoma vedu vanogona kuzvirova mucherechedzo mune rekodhi rezvehutano "hutano hwakakwana".
Vamiririri veShuga vane zvakasiyana siyana zvinopesana: kubva kubanal nausea kusvika pakuwedzera kwematambudziko akadai seshuga mellitus, hosha yemoyo uye kukurumidza kuwedzera uremu (ehe, chinotsiva chinogona kudzvinyirira kugona kwemunhu kuongorora kutapira kwezvikafu - ndiwo mapuniko akawanda e zvinotapira zvinodyiwa).