Shuga ndechimwe chezvakanyanya kukakavara zvigadzirwa zvenguva yedu. Nepo shuga mune imwe nzira kana imwe - fructose, glucose - inowanikwa mune zvinenge zvese zvekudya, kusanganisira zviyo uye michero nemiriwo, maitiro ndeokuti shuga ine fashoni kutuka. Uye zvechokwadi, kana pane zvakawanda zvehuga chena muchimiro chayo chakachena uye mumaswiti, zvichava nemigumisiro yakawanda pahutano. Kunyanya, kunyanya kushandiswa kweshuga kunogona kukonzera kurasikirwa kwe calcium kubva mumuviri.
Hazvina musoro kuti vanhu vane hutano vasiye shuga zvachose, uye hazviite kuti ishande - sezvo, zvakare, iri muhuwandu hwezvigadzirwa mune imwe nzira kana imwe. Nokudaro, munyaya ino hatisi kuzotaura nezvekurambwa kweshuga sechinhu, kureva kubva ku sucrose-fructose-glucose, uye kubva kune shuga sechigadzirwa chekudya cheindasitiri - ndiko kuti, shuga yakachena yakanatswa, iyo inowanzowedzerwa kune tii, kofi. uye kugadzirira kumba.
Mazuva ano, zvakaratidzwa kuti shuga chena - iyo yaimbove isingatarisirwi ichionekwa sechinhu chinobatsira uye kunyange chakakosha chigadzirwa - chine rima. Kunyanya, kushandiswa kwayo kunokuvadza. Uyewo, kuderedza kushandiswa kwako kweshuga chena mukukwegura - inosimudza cholesterol muvanhu vakwegura, kunyanya avo vanowanzoita kuwandisa. Asi “kurambidza” hakurevi “kuramba”. Saka, zvakakosha kune vanhu vakwegura kuderedza kushandiswa kwemakhahydrates (kusanganisira shuga) ne20-25% kubva pane zvakajairwa kune vanhu vane hutano. Mukuwedzera, vamwe vanhu vanorondedzera kuputika kwebasa uye kusava nehanya kana vachidya yakawanda yehuga chena muzvokudya zvavo.
Kufarira kudya kwakanaka uye kutsvaga dzimwe nzira dzekugara chena shuga iri kukura, saka tichaedza kuongorora rudzi rweshuga uye zvinotsiva. Kubva pane izvi, tinogona kusarudza zviri nani kudya pachedu. Tichawana kutsiva kwakakodzera shuga chena here?
Mhando dzakasiyana-siyana dzehuga
Kutanga, ngatirangarirei kuti shuga yemumaindasitiri pachayo chii. Izvi zvinogona kunge zvichifadza kune avo vari kufunga zvekuchinja kubva kune chena shuga kuenda kune imwe yakasarudzika:
- Shuga yakachena: -jecha uye -yakanatswa shuga. Zvinozivikanwa kuti nzimbe mukugadzira "zvakajairika" shuga chena inoiswa pasi pemakemikari kurapwa: slaked lime, sulfur dioxide uye carbonic acid. Hazvina kunzwika kunonakidza, ndizvo here?
- Brown "cane" shuga: muto wehuga imwechete inobatwa neslaked lime (kudzivirira mutengi kubva kune chepfu iri mujusi), asi ndizvozvo. Iyi ishuga yakasvibirira ("brown" shuga), iyo (dzimwe nguva inotengeswa yakasanganiswa neshuga chena yenguva dzose) inonyanya kudyiwa nevanomiririra mararamiro ane hutano - kunyange zvakadaro. Iine kuravira kwakapfuma uye kuumbwa kwemakemikari. Hazvisi nyore kuwana chaiyo "brown" shuga iri kutengeswa munyika yedu, inowanzoitwa faked (mutemo haurambidzi izvi). Uye nenzira, haisi chigadzirwa chekudya chakasvibirira, nokuti. Muto wenzimbe uchiri pasteurized, uchiuraya mabhakitiriya anokuvadza - uye ma enzymes.
- Shuga inowanikwa kubva kushuga beet zvakare "yakafa", yakagadzirwa zvakanyanya, inopisa kusvika 60 ° C (pasteurization) uye inobatwa neraimu uye carbonic acid. Pasina izvi, kugadzirwa kweshuga mune fomu yatakajaira haigoneki.
- Shuga yemepu (nesyrup) imwe nzira yakasarudzika nekuti muto weimwe yemhando nhatu dze "shuga" yemuti wemumaple ("dema", "tsvuku" kana "shuga" mepu) inongobikwa kusvika kune yaunoda kufanana. . Shuga yakadaro dzimwe nguva inonzi "American Indian sugar". vaibika zvavo pachivanhu. Mazuva ano, shuga yemepu yakakurumbira muCanada uye US Northeast, asi haiwanzo kuwanikwa munyika yedu. Yambiro: Ichi HACHISI chikafu chakabikwa.
- Palm sugar (jagre) inocherwa muAsia: incl. muIndia, Sri Lanka, maMaldives - kubva kumuto wemaruva emuguri wemarudzi akawanda emichindwe. Kazhinji kacho ikokonati palm, saka shuga iyi dzimwe nguva inonziwo "coconut" (inova chinhu chimwe chete, asi inonzwika zvakanyanya kunaka). Muchindwe mumwe nomumwe unopa kusvika 250 kg yeshuga pagore, asi muti wacho hauna kukuvara. Saka imhando yehumwe hutsika. Shuga yePalm inowanikwawo nekubuda.
- Kune mamwe marudzi eshuga: mhunga (yakakurumbira muU.SA), nezvimwewo.
Kemikari zvinotapira
Kana nokuda kwechimwe chikonzero (uye vanachiremba!) Iwe hausi kuda kudya "nguva dzose" shuga, saka iwe uchafanirwa kutendeukira kune zvinotapira. Izvo zvakasikwa uye zvakagadzirwa (makemikari), ayo anonziwo "artificial sweeteners". Sweeteners inotapira (dzimwe nguva inotapira kupfuura shuga pachayo!) Uye kazhinji yakaderera mumakoriyori kupfuura "nguva dzose" shuga. Izvi zvakanaka kune avo vari kuderedza uremu uye kwete zvakanaka kwazvo, semuenzaniso, kune vatambi avo, pane zvinopesana, "shamwari" dzine makorikori - saka, shuga chikamu chezvinenge zvese zvinwiwa zvemitambo. Nenzira, kuitora kunyange mumitambo hakuwanzoruramiswa, uye kunyanya sechikamu chekudya kwakakwana.
Zvinotapira zvinotapira kupfuura shuga zvakakurumbira. Vanomwe chete vavo vanobvumirwa munyika dzakabudirira, dzakadai seU.SA:
- Stevia (tichataura nezvazvo pazasi);
- Aspartame (yakazivikanwa zviri pamutemo seyakachengeteka neAmerican FDA, asi zvisiri pamutemo inotariswa "" maererano nemhedzisiro -);
- ;
- (E961);
- Ace-K Nutrinova (, E950);
- Saccharin (!);
- .
Kuravira kwezvinhu izvi hakusi nguva dzose kwakafanana neshuga - kureva, dzimwe nguva, zvakajeka "kemikemikari", saka hazviwanzopedzwa nenzira yakachena kana muzvinwiwa zvakajairika, kazhinji mu carbonated drinks, sweets, etc. zvigadzirwa apo kuravira. inogona kudzorwa.
Pakati pezvinotapira zvakafanana mukutapira kune shuga, sorbitol (E420) uye xylitol (E967) inozivikanwa. Izvi zvinhu zviripo mune mamwe majiroji uye michero mune isingakoshi mari isingakodzeri kudhirowa kwemaindasitiri, iyo dzimwe nguva inoshanda sechikonzero chekusatendeseka zvachose kushambadzira. Asi ivo vanowanwa mumaindasitiri - makemikari - kubudikidza. Xylitol ine yakaderera glycemic index (7 yakaderera zvikuru, ichienzaniswa ne100 yeglucose yakachena!), Saka dzimwe nguva inokurudzirwa se "ushamwari" kana kunyange "yakachengeteka" kune vane chirwere cheshuga, izvo, zviri pachena, hazvisi zvechokwadi zvachose. Uye heino chimwe chokwadi, chakaimbwa mukushambadzira: kuti kana iwe uchitsenga chewing gum ne xylitol, ipapo "alkaline balance mumuromo ichadzorerwa - ichi ichokwadi chakachena. (Kunyangwe iyo pfungwa iri kungoti kuwedzera salivation kunoderedza acidity). Asi kazhinji, mabhenefiti e xylitol akanyanya kudiki, uye muna 2015 masayendisiti eAmerica kuti xylitol haina mhedzisiro yakakosha pazino enamel zvachose uye haina kukanganisa kurapwa nekudzivirira kwecaries.
Chimwe chinotapira chinotapira chinozivikanwa - (E954) - chinowedzera chemakemikari, 300 nguva inotapira kupfuura shuga, uye haina simba (chikafu) kukosha zvachose, inobudiswa zvachose muweti (seneotame, uye acesulfame, uye advantam). Kukodzera kwayo chete kunaka kwayo kutapira. Saccharin dzimwe nguva inoshandiswa mu biabetes, panzvimbo yeshuga, kupa zvinowanzoitika kunwa uye zvokudya. Saccharin inokuvadza kugaya, asi iyo inonzi "carcinogenic properties", zvisizvo "yakawanikwa" munguva yekuedza kunotyisa pamakonzo muma1960, ikozvino yakarambwa nesayenzi. Vanhu vane hutano vari nani kusarudza shuga chena yenguva dzose kune saccharin.
Sezvaunogona kuona, kazhinji, ne "chemistry", iyo inoratidzika seyakagadzirirwa kutsiva "inokuvadza" shuga, kwete zvinhu zvose zvine rosy! Kuchengetedzeka kwezvimwe zvezvinotapira izvi zvine mubvunzo, kunyangwe zviri zvehunyanzvi (kusvika nhasi!) zvinoenderana. Ndichangodzidza.
Natural sweeteners
Izwi rokuti "zvakasikwa" rinoshandiswa zvakanyanya mukushambadzira, kunyange zvazvo zvisikwa zvakazara ne "100% natural", "100% vegetarian" uye kunyange "organic" chepfu! Ichokwadi ndechokuti dzimwe nzira dzepanyama kune shuga chena hadzisi dzakachengeteka nguva dzose.
- Fructose, iyo yakashambadzirwa zvakanyanya muma1990 sechigadzirwa chehutano, uye. Mukuwedzera, vamwe vanhu vanotambura nekusagadzikana kwefructose (zvose michero nemichero yakaomeswa hazvina kubatwa nazvo). Chekupedzisira, kushandiswa kwefructose kunowanzo kuve kwakabatana nenjodzi yekufutisa, hypertension uye ... chirwere cheshuga. Zvakadini apo “zvavakarwira, vakamhanyira ikoko”?
- - sweetener iri kuwana mukurumbira mazuva ano - zvakare haina kuenda kure mberi kweshuga maererano nehutano. Stevia inonyanya kufarirwa sechikamu chekudya kwakaderera-carb uye yakaderera-shuga (diabetic), uye inoshandiswa mukurapa kufutisa kwekiriniki uye hypertension. Zvakakosha kucherechedza zvinhu zviviri. 1) Stevia ine nhoroondo yerudo (yekushambadzira) yekushandiswa nemaIndia eGuarani - zvizvarwa zveBrazil neParaguay. Ndizvo zvazviri, asi ... madzinza aya aivewo netsika dzakaipa, kusanganisira kudya nyama yevanhu! - saka kudya kwavo kwakaoma kugadzirisa. Nenzira, rudzi rweGuarani rwakashandisa chirimwa - chikamu chezvimwe zvinwiwa zvemitambo uye "superfood". 2) Mune zvimwe zviedzo pamakonzo, kunwa stevia manyuchi kwemwedzi 2 kwakatungamirira kumvura ye seminal ne 60% (!): chiitiko chejee rinofadza, kusvikira rabata iwe kana murume wako ... (pamakonzo izvi zvinorambwa.) pesvedzero ye stevia haina kudzidza zvakakwana kusvika nhasi.
- Kokonati (palm) shuga - zvakakodzera kutorwa se "nyeredzi yepamusoro pakati pekunyadzisa kwevanhu", nokuti. zvake . Icho chokwadi ndechekuti kana ichitsiva shuga yakajairika, United States neMadokero pamwe chete dhimoni kudyiwa kwe "coconut sugar" kunowanzopfuura zvakajairwa, uye nekudaro, munhu anogamuchira "bouquet" yese yezvinhu zvinokuvadza ... shugawo zvayo! I "hutano hunobatsira" hwehuga hwekokonati, kusanganisira iyo inovaka muviri (microscopically!), Inonyadzisa kuwedzererwa mukushambadzira. Uye zvinonyanya kukosha, "coconut shuga" haina chekuita nekokonati! Izvi, chokwadi, zvakafanana shuga chena, chete ... inowanikwa kubva palm sap.
- Agave manyuchi inotapira kupfuura shuga uye kazhinji yakanakira munhu wese ... kunze kweizvozvo, hapana zvakanakira pane shuga yenguva dzose! Dzimwe nyanzvi dzezvokudya dzinotaura kuti muto weagave waenda “kutenderera kwakazara” kubva pachinhu chinoyemurwa nepasi rose kusvika pakushorwa kwenyanzvi dzezvokudya. Agave syrup inotapira ka1.5 kupfuura shuga uye 30% mamwe macalorie. Iyo glycemic index haina kunyatso kusimbiswa, kunyangwe ichionekwa seyakaderera (uye yakashambadzirwa saizvozvo pasuru). Kunyange zvazvo agave syrup inoshambadzirwa se "yakasikwa" chigadzirwa, hapana chakasikwa mairi: ndiyo kuguma kwekugadzirwa kwemaitiro akaoma emakemikari ekugadzirwa kwezvinhu zvakasikwa. Chekupedzisira, sirapu yeagave ine zvimwe - "iyo" shuga ikozvino inowanzotukwa - kupfuura yakachipa uye inoshandiswa zvakanyanya muindasitiri yezvekudya (HFCS) ... Kazhinji, agave syrup, kutaura zvazviri, haina kuipa uye haina nani pane shuga .... Nyanzvi yezvekudya yeAmerica ine mukurumbira Dr. Oz, uyo akayemura muto weagave pachena mukutepfenyura kwake kwekutanga, iye zvino ave wake.
Kuita sei?! Chii chekusarudza kana kwete shuga? Heano matatu anogoneka dzimwe nzira dzinoita sedzakachengeteka - zvinoenderana neruzivo kubva kune yakavhurika masosi. Izvo hazvina kukwana, asi huwandu hwe "pluses" uye "minuses" inokunda:
1. uchi - allergen yakasimba. Uye huchi hwechisikigo huzhinji hwemushonga pane chikafu (rangarirai shuga ye23%). Asi kana usiri allergic kune uchi uye zvimwe zvigadzirwa zvenyuchi, iyi ndeimwe yeakanakisa "shuga inotsiva" (mupfungwa yakakura). Zvinongodiwa chete kufunga kuti, neruremekedzo rwose kune zvigadzirwa zvezvokudya zvakasvibirira, uchi hwakasvibirira uye uchi "kubva kune nyuchi" (iyo isina kupfuura kutonga uye chiziviso - izvo zvinoreva kuti zvingasasangana neGOST!) kune njodzi kunwa pane kupiswa nekupisa: sekuti, , , , mukaka mbishi wemhou yausingazivi… arbo" (Germany), "Dana" (Denmark), "Gamba" (Switzerland)) - mune chero chitoro chekudya chehutano. Kana iwe usina kugumira mumari, iyo fashoni kunze kwenyika ndeye Mānuka huchi: akati wandei akasiyana zvivakwa zvinonzi kwairi. Sezvineiwo, rudzi urwu rwehuchi hunowanzo nyengedzwa, saka zvakakosha kubvunza chitupa chemhando usati waisa odha. Uchi haukurudzirwe kune vanhu verudzi rweVata (maererano neAyurveda). .
2. Stevia manyuchi (kana iwe usingatyi iyo nyaya inoshamisa pamusoro pekubereka kwegonzo-vakomana!), Agave syrup kana chigadzirwa chemumba - Jerusalem artichoke syrup. Tichifunga nezve data kubva paInternet, iyi ... imhando yeanalogue yeagave nectar, kana, kutaura chokwadi, inonzi "chigadzirwa chekudya chine hutano".
3. .. Uye, hongu, mimwe michero inotapira yakaomeswa. Inogona kushandiswa se sweetener mu smoothies, inodyiwa netii, kofi, uye zvimwe zvinwiwa kana iwe wakajaira kunwa neshuga. Mumwe anofanirwa kungofunga kuti chero, kunyangwe yakakwirira-mhando, michero yakaomeswa zvakare ine zvese zvinobatsira uye zvinogona kukuvadza zvinhu.
Chekupedzisira, hapana anonetsa kudzikisira kushandiswa kwechokwadi sahara - kudzivisa migumisiro yezvinotapira pamuviri. Pakupedzisira, iko kushandiswa kwakanyanya kweshuga kunokuvadza, shuga pachayo haisi "chepfu", iyo, kutonga nedzimwe data yesayenzi, inotapira yega.