Kodi Shuga Wosavuta Ndi Chiyani, Ndi Chiyani, Ndi Zoopsa Zotani?

Pali macronutrients atatu omwe mungapeze kuchokera ku chakudya chomwe timadya: chakudya, mapuloteni ndi mafuta. Zakudya zopatsa mphamvu zomwe matupi athu amakonda kuziwotcha poyamba kuti azipatsa mphamvu (chifukwa ndizomwe zimapezeka kwambiri) zimaphatikizapo zowuma, cellulose, ndi shuga, zomwe zitha kukhala zosavuta kapena zovuta.

shuga zosavutaNdi mtundu wa ma carbohydrate. shuga zosavutandi mamolekyu amafuta omwe amakhala ndi mamolekyu amodzi kapena awiri a shuga, omwe amatchedwanso saccharides. 

Zopitilira muyeso Kudya shuga wosavuta kungayambitse matenda monga kunenepa kwambiri, matenda a shuga, ndi kutupa kosalekeza, choncho ndi bwino kumadya chakudya cham'thupi chovuta ngati n'kotheka.

shuga zosavuta Zimapezeka mwachibadwa mu zipatso ndi mkaka kapena zimapangidwira malonda ndipo zimawonjezeredwa ku zakudya kuti zitsekemera, kupewa kuwonongeka, kapena kuwonjezera maonekedwe.

M'nkhaniyo, "mashuga osavuta ndi chiyani?” Nanga zimakhudza bwanji thanzi lathu? Mudzapeza zambiri za 

Kodi Simple Sugar ndi chiyani?

Zakudya zopatsa mphamvu; Ndi mamolekyu okhala ndi ma molekyulu a shuga amodzi, awiri kapena angapo otchedwa saccharides. Amapereka zopatsa mphamvu zinayi pa gramu imodzi ndipo ndiye gwero lokonda kwambiri lamphamvu m'thupi.

Pali mitundu iwiri ikuluikulu yama carbohydrate: yosavuta komanso yovuta yazakudya. Kusiyana pakati pawo ndi kuchuluka kwa mamolekyu a shuga omwe ali nawo.

Kodi shuga wosavuta amakhala ndi chiyani?

Zakudya zamafuta ochepa - shuga zosavuta Amadziwikanso kuti - ali ndi mamolekyu a shuga amodzi kapena awiri, pomwe ma carbohydrate ovuta amakhala ndi mamolekyu atatu kapena kupitilira apo. shuga wosavutaakhoza kukhala mono kapena disaccharide. 

Monosaccharides

Monosaccharides ndi chakudya chosavuta kwambiri chifukwa thupi lathu silingathenso kuwaphwanya. Kupatula fructose, thupi limawatenga mwachangu komanso mosavuta. Pali mitundu itatu ya monosaccharides: 

Shuga

Glucose, yemwe amapezeka mwachilengedwe m'masamba, zipatso, uchi, ndi zakudya zosinthidwa, ndiye gwero lalikulu lamphamvu pazamoyo zonse. Ma carbohydrate ena onse amasinthidwa kukhala glucose pamene matupi athu amawagaya.

Fructose

Maswiti a zipatso Imadziwikanso kuti fructose, imapezeka makamaka mu zipatso ndi ndiwo zamasamba monga mbatata, kaloti, ndi uchi. Fructose ikagwiritsidwa ntchito ngati zotsekemera zamalonda, nthawi zambiri imachokera ku nzimbe, beet shuga ndi chimanga. Fructose imamangiriza ndi shuga kuti ipange sucrose, mtundu wa shuga wapa tebulo womwe mungapeze munzimbe zanu zamaswiti.

Galactose

Galactose imapezeka mwachibadwa muzakudya zochepa, monga mkaka, mapeyala, ndi shuga. Pamene galactose imamanga ndi shuga, lactose kapena mkaka shuga amalenga.

Ma disaccharides

Ma disaccharides amakhala ndi mamolekyu awiri a shuga (kapena ma monosaccharides awiri) olumikizidwa palimodzi. Matupi athu amayenera kuphwanya ma monosaccharides omangidwa asanayambe kuyamwa. Pali mitundu itatu ya ma disaccharides: 

Sucrose (shuga + fructose)

Sucrose - shuga wapa tebulo - ndi chotsekemera chachilengedwe chochokera ku nzimbe kapena beets. Zimawonjezeredwa ku zakudya panthawi yokonza ndipo zimapezekanso mwachibadwa mu zipatso ndi ndiwo zamasamba. 

Lactose (shuga + galactose)

Zomwe zimatchedwanso shuga wamkaka, mkaka ndi mkaka zili ndi lactose. 

Maltose (shuga + glucose)

Maltose amapezeka mu zakumwa za malt monga mowa ndi zakumwa za malt. 

Zotsatira Zoipa za Mashuga Osavuta

shuga zosavutaZimapezeka mwachilengedwe muzakudya zopatsa thanzi, kuphatikiza masamba onse, zipatso, ndi mkaka. Mukadya masamba atsopano, zipatso ndi mkaka wopanda zotsekemera, mu mawonekedwe awo achilengedwe shuga zosavuta mudzalandira.

Zikatero bola musapitirire. shuga zosavutandizokayikitsa kukhala ndi vuto lalikulu pa thanzi.

Vuto ndi chakudya shuga zosavuta zimawonekera zikawonjezeredwa. Izi zikutanthauza shuga wowonjezeredwa ku khofi kapena mchere wopangidwa ndi shuga, kapena fructose mu soda, shuga wobisika muzakudya monga ketchup ndi sauces. Zowonjezedwa shuga zosavutaNkosavuta kulemetsa thupi ndi mowa, ndipo izi zingayambitse matenda ambiri.

Pali mavuto angapo azaumoyo okhudzana ndi kudya (kapena kumwa) shuga wosavuta kwambiri. Ambiri mwa mavutowa amadza chifukwa cha zimene mumadya. shuga zosavuta zimachitika pamene zimachokera ku zakudya zokonzedwa osati zakudya zonse. Pemphani zotsatira zoipa za shuga wosavuta pathupi...

Kudya kwambiri shuga kumawononga thanzi

Mawu akuti shuga ali ndi tanthauzo loipa mwa anthu ambiri. Zipatso ndi ndiwo zamasamba mwachibadwa zimakhala ndi shuga ndipo ndi zabwino pa thanzi. Koma shuga wowonjezera, monga zakumwa za shuga, masiwiti, ndi maswiti, amayambitsa matenda ambiri.

Kuchuluka kwa shuga wowonjezera kumawonjezera chiopsezo cha kunenepa kwambiri, matenda a mtima ndi khansa.

zimayambitsa kunenepa kwambiri

Ndi kusintha kwa zakudya komanso zakudya zomwe zimadyedwa, kunenepa kwambiri kukuchulukirachulukira padziko lapansi. Zingayambitse matenda aakulu, monga matenda a shuga, matenda a mtima, ndi khansa.

Kuphatikiza apo, chithandizo cha kunenepa kwambiri ndi okwera mtengo kwambiri. Poyerekeza ndi anthu onenepa, anthu onenepa kwambiri amawononga ndalama zambiri chaka chilichonse popereka chithandizo chamankhwala.

Choyambitsa kunenepa chimatsutsana kwambiri ndipo palibe chomwe chimayambitsa. Kugwiritsa ntchito shuga wambiri komanso zakudya zotsekemera kumaganiziridwa kuti ndi gawo lofunikira.

Zakudya ndi zakumwa zotsekemera zimakhala ndi zopatsa mphamvu zambiri ndipo zimawonjezera kunenepa pakapita nthawi. Kuonjezera apo, zakudya za shuga ndizokoma kwambiri, zomwe zimapangitsa kuti zikhale zosavuta kudya, zomwe zimawonjezera chiopsezo cha kulemera. 

kumayambitsa matenda a mtima

Matenda a mtima ndi omwe amapha anthu ambiri padziko lapansi. Nthawi zambiri amayamba chifukwa cha atherosulinosis - zomwe zikutanthauza kuti zolembera zimamanga m'mitsempha yamkati ya mitsempha yomwe imatsogolera kumtima, kupangitsa kuchepa komanso kuuma. Izi zimachepetsa kuthamanga kwa magazi, zomwe zingayambitse matenda a mtima.

Kafukufuku wina wasonyeza kuti kudya zopatsa mphamvu zambiri kuchokera ku shuga wowonjezera kungayambitse kuchuluka kwa triglycerides, chomwe chimadziwika kuti chiwopsezo cha matenda amtima. 

Amachulukitsa chiopsezo cha khansa

Kudya zakudya zotsekemera kumawonjezera kutupa komanso kupsinjika kwa okosijeni. Kutupa ndi kupsinjika kwa okosijeni kumachita zochepa, kuchita zambiri.

Kuchuluka kwa izo kungayambitse matenda osiyanasiyana, kuphatikizapo khansa. Shuga amaganiziridwanso kuti amawonjezera chiopsezo cha khansa powonjezera kuchuluka kwa mahomoni ena. 

Zimayambitsa kuwonongeka kwa metabolic

Kumwa zakumwa zotsekemera kumatha kuyambitsa matenda a chiwindi chamafuta ambiri komanso metabolic syndrome, zomwe zimawonjezera chiopsezo cha matenda a shuga, malinga ndi kafukufuku wofalitsidwa mu Diabetes Care mu 2014.

shuga zosavuta Chifukwa chakuti zimagayidwa mosavuta, thupi limazitenga msangamsanga n’kukweza shuga m’magazi mofulumira kwambiri kusiyana ndi chakudya chosavuta kumva.

Mukadya zakudya zambiri zosinthidwa kapena kugwiritsa ntchito fructose ndi zina shuga zosavutaImwani kuposa kuchuluka kwabwinobwino mukamamwa zakumwa zotsekemera shuga wosavuta mumadya, ndipo izi zimatha kuyambitsa kukana kwa insulin ndipo pamapeto pake mtundu wa shuga wa 2.

Zitha kuyambitsa kutupa

shuga zosavutaKudya kwambiri kumakhudzana mwachindunji ndi kutupa kwapang'onopang'ono. Kumwa chitini chimodzi chokha cha soda wamba patsiku kumayambitsa kuchuluka kwa uric acid (makamaka mwa anthu onenepa kwambiri), zomwe zimayambitsa kutupa. Matenda ofala otupa amaphatikizapo matenda a matumbo otupa, ziwengo, matenda a autoimmune, ndi mphumu.

Zakudya Zosavuta Zomwe Zili ndi Shuga

shuga zosavutaPali zakudya zambiri zomwe zili ndi shuga wambiri m'magazi, koma zina zodziwika bwino ndi izi:

- Shuga wa pa tebulo

- Madzi a mapulo

- Wokondedwa

- Tsiku

- Chivwende

- Chinanazi

- Apulosi

- Zakumwa za carbonated

- Ayisi kirimu

- Mkaka

- Zakudya za shuga

- Zakumwa zamasewera

-Maswiti

- Misozi ngati ketchup

-Batala wa Mtedza

Samalani zolemba za zakudya!

Pakhoza kukhala shuga muzakudya zomwe simunaganizepo. Mwachitsanzo; ketchup… Kuwerenga zomwe zili pagulu lazakudya kudzakuthandizani kuzindikira shuga wowonjezera. Mayina a shuga ndi: 

-Anhydrous dextrose

- Shuga wofiirira

- Shuga waufa

– Chimanga madzi

- Madzi a chimanga a fructose (HCFS)

- Wokondedwa

- madzi a mapulo

- Nzimbe

- Tizilo ta Agave

- Shuga wosaphika 

Shuga wosavuta siwoyipa

Tikudziwa kuti shuga amawononga thanzi lathu akamamwa mopitirira muyeso. Komabe, si milandu yonse yomwe iyenera kuchitidwa ndi shuga.

Kafukufuku amasonyeza kuti shuga amangokhala owopsa ku thanzi pamene zakudya zanu zili ndi zochuluka kwambiri kapena ngati mutenga zopatsa mphamvu zambiri kuchokera ku shuga kuposa momwe mukufunira.

shuga zosavutaUmapezeka mwachibadwa mu zakudya zosiyanasiyana zopatsa thanzi, monga zipatso, ndiwo zamasamba, ndi mkaka.

Zakudya izi zakudya zomwe zili ndi shuga wosavutaZimaperekanso zakudya zofunika zomwe zimapindulitsa pazakudya zanu, monga mavitamini, mchere, antioxidants ndi fiber.

Chifukwa;

shuga zosavutaNdi ma carbohydrate omwe ali ndi ma molekyulu a shuga amodzi (monosaccharide) kapena awiri (disaccharide).

Zakudya zambiri zathanzi, monga zipatso ndi ndiwo zamasamba, mwachibadwa zimakhala ndi shuga ndipo ziyenera kudyedwa chifukwa zimapindulitsa thanzi lanu. Koma shuga wowonjezera umagwirizana ndi kunenepa kwambiri komanso chiopsezo chowonjezeka cha matenda a mtima ndi khansa.

Mutha kudziwa kuchuluka kwa shuga wowonjezera pa chinthucho poyang'ana zakudya zake kapena powerenga mndandanda wazosakaniza.