Kodi zakumwa zoledzeretsa ndi chiyani, zomwe zimapezeka, ndi zotani?

zakumwa za shuga nthawi zambiri zakhala zotchuka m'malo mwa shuga. Amawoneka ngati shuga ndipo amalawa chimodzimodzi koma amakhala ndi zopatsa mphamvu zochepa komanso zowopsa zochepa paumoyo. Maphunziro ambiri, zakumwa za shugaamasonyeza kuti ali ndi ubwino wathanzi.

Kodi Mowa wa Shuga Ndi Chiyani?

Awa ndi ma organic mankhwala omwe nthawi zambiri amachokera ku shuga. Ndi zolimba zoyera zosungunuka m'madzi zomwe zimatha kuchitika mwachilengedwe (mu zipatso ndi ndiwo zamasamba).

Amapangidwanso m'mafakitale kuchokera ku shuga. Amagwiritsidwa ntchito ngati zotsekemera komanso zonenepa m'makampani azakudya komanso m'malo mwa shuga wapa tebulo.

zakumwa za shuga Amakhala ndi kapangidwe kake kofanana ndi shuga ndikuyambitsa zolandilira zotsekemera pa lilime lathu. Zotsatira zake - mumamva kukoma kokoma osadya zopatsa mphamvu mu shuga.

zakumwa za shuga (kapena “polyols”) ndi mitundu yamafuta okoma. Monga momwe dzinalo likusonyezera, ali ngati ma hybrids a mamolekyu a shuga ndi mamolekyu a mowa.

Ngakhale "mowa" m'dzina, mulibe ethanol, chigawo chomwe chimaledzera. Zipatso ndi ndiwo zamasamba zambiri zomwe zimachitika mwachilengedwe shuga mowa amapezeka.

Koma ambiri amapangidwa m'mafakitale, opangidwa kuchokera ku shuga wina, monga shuga mu chimanga. Amawoneka ngati makhiristo oyera, ngati shuga.

zakumwa za shugaPopeza ali ndi kapangidwe kake monga shuga, amayatsa zolandilira kukoma kokoma pa lilime.

Mosiyana ndi zotsekemera zopangira komanso zochepa zama calorie, zakumwa za shugaLili ndi zopatsa mphamvu zochepa kuposa shuga wamba.

Kwa iwo amene akufuna kuchepetsa thupi zakumwa za shuga Zingakhale zothandiza. shuga m'zakudya, zakumwa za shugaKuisintha kungathandize. 

Kodi Mowa Omwe Amagwiritsidwa Ntchito Kwambiri ndi Shuga Ndi Chiyani?

Zokometsera zambiri zosiyanasiyana, zomwe nthawi zambiri zimagwiritsidwa ntchito ngati zotsekemera shuga mowa Pali. Amasiyana ndi kukoma, zopatsa mphamvu, komanso thanzi. zogwiritsidwa ntchito kwambiri zakumwa za shuga ndi izi;

Xylitol

Xylitol, yodziwika bwino komanso yofufuzidwa bwino shuga mowampukutuwo.

Ili ndi zokometsera zosiyanasiyana za timbewu ta timbewu ta timbewu ta timbewu ta timbewu ta timbewu ta timbewu ta timbewu ta timbewu ta timbewu ta timbewu ta timbewu ta timbewu ta timbewu ta timbewu ta timbewu timadzi ta timbewu ta timbewu ta timbewu ta timbewu ta timbewu ta timbewu ta timbewu ta timbewu ta timbewu ta timbewu ta timbewu ta timbewu ta timbewu ta timbewu ta timbewu timadziŵika.

Ndiwotsekemera ngati shuga wamba koma uli ndi zopatsa mphamvu zochepera 40%. Zizindikiro zina za m'mimba zimatha kuchitika zikadyedwa kwambiri koma zimaloledwa bwino.

Mitsempha

Erythritol ndi ina yomwe imatengedwa kuti ndi yabwino kwambiri. shuga mowampukutuwo.

Amakonzedwa ndi kupesa shuga mu chimanga. Ili ndi 70% ya kukoma kwa shuga, koma 5% yokha ya zopatsa mphamvu zake.

Pamodzi ndi stevia wotsekemera wa kalori wochepa, erythritol ndiye chinthu chachikulu mumsanganizo wotsekemera wodziwika bwino wotchedwa truvia.

Popeza erythritol samafika m'matumbo akulu kwambiri, ena ambiri shuga mowaZilibe zotsatira zofanana za m'mimba monga M’malo mwake, zambiri zimaloŵa m’magazi ndipo zimatuluka mosasintha m’mkodzo.

Sorbitol

Sorbitol ili ndi pakamwa lofewa komanso kukoma kokoma.

Ndi 60% yokoma ngati shuga ndipo ili ndi 60% ya zopatsa mphamvu zake. Ndiwofala pazakudya ndi zakumwa zopanda shuga, kuphatikiza ma jelly ndi maswiti ofewa.

Imakhudza pang'ono shuga wam'magazi ndi insulini, koma imatha kuyambitsa kukhumudwa kwambiri m'mimba.

maltitol 

Maltitol amapangidwa kuchokera ku shuga maltose ndipo amakoma mofanana kwambiri ndi shuga wamba.

Ndi pafupifupi 90% yokoma ngati shuga, ndi theka la ma calories a shuga. Zogulitsa zomwe zili ndi maltitol zimatchedwa "zopanda shuga", ili ndi thupi shuga mowaImayamwa shuga wina wa m'magazi, zomwe zimapangitsa kuti shuga m'magazi azikwera mwadzidzidzi.

Ngati muli ndi matenda a shuga, kayikirani zinthu zotsekemera ndi maltitol ndipo zimatchulidwa kuti ndizochepa kwambiri.

Zakumwa Zina Zamchere

Zina zomwe zimapezeka muzakudya zina zakumwa za shuga mannitol, isomalt, lactitol ndi hydrogenated starch hydrolysates.

Kodi Ubwino Wa Mowa Wa Shuga Ndi Chiyani?

Zingathandize kuchepetsa thupi

Malipoti akuwonetsa kuti zolowa m'malo mwa shuga zingathandize kuchepetsa thupi. Ngakhale shuga ali ndi zopatsa mphamvu 4 pa gramu, zakumwa za shuga Lili ndi ma calories 1.5 mpaka 2.

Pa kafukufuku wokhudza makoswe, zakumwa za shuga adawonetsa zotsatira zotsutsana ndi kunenepa kwambiri. Makoswe odyedwa, xylitol Panali kusintha kwazizindikiro za kunenepa kwambiri komanso zovuta za metabolic zomwe zimayenderana nazo zikaperekedwa

Glycemic index ndi zotsatira zake pa shuga wamagazi

glycemic indexMuyeso wa momwe zakudya zimakwezera shuga m'magazi mwachangu.

Kudya zakudya zomwe zili ndi index yotsika ya glycemic kumatha kuyambitsa kunenepa kwambiri komanso mavuto ambiri azaumoyo.

Ambiri shuga mowaIwo alibe kapena negligible zimakhudza misinkhu shuga magazi. Ndipotu, zotsatira zake zimakhala zochepa kwambiri kuposa shuga. Mankhwalawa amaperekanso zopatsa mphamvu zochepa kuposa ma carbohydrate ena.

Erythritol ndi mannitol ali ndi zero glycemic index. Chokhacho pano ndi maltitol, yomwe ili ndi index ya glycemic ya 36. Akadali otsika kwambiri poyerekeza ndi shuga ndi ma carbohydrate oyeretsedwa.

metabolic syndrome, prediabetes kapena kwa anthu odwala matenda ashuga, zakumwa za shuga (kupatula maltitol) amatha kuonedwa ngati njira zabwino zosinthira shuga.

Zitha kupititsa patsogolo thanzi la mano

Kuwola kwa mano ndi zotsatira zodziwika bwino za kumwa shuga wambiri.

Shuga amadyetsa mabakiteriya ena omwe ali m'kamwa ndipo amachulukitsa ndi kutulutsa zidulo zomwe zimawononga chitetezo cha enamel m'mano.

Mosiyana, monga xylitol, erythritol, ndi sorbitol zakumwa za shugaAmapereka chitetezo ku kuwonongeka kwa mano. CIchi ndichifukwa chake nthawi zambiri amagwiritsidwa ntchito ngati kutafuna chingamu ndi mankhwala otsukira mano.

Zotsatira zabwino za Xylitol pa thanzi la mano zimadziwika bwino komanso zimaphunziridwa bwino.

Mabakiteriya "oyipa" omwe ali m'kamwa amadya xylitol koma sangathe kusinthidwa, motero amatseka makina awo a metabolism ndikulepheretsa kukula kwawo.

Erythritol sinaphunziridwe mozama ngati xylitol, koma kafukufuku wazaka zitatu mwa ana asukulu 485 adapeza kuti imateteza kwambiri ku caries kuposa xylitol ndi sorbitol.

Amasunga thanzi la mafupa

Izi ndi zoona makamaka kwa odwala matenda ashuga. zakumwa za shugawa (makamaka xylitol) ndi zakudya zimatha kupewa kufooka kwa mafupa.

Mankhwalawa apezeka kuti asunge mafupa amchere. Mu phunziro lina, xylitolZapezeka kuti zimawonjezera kuchuluka kwa mafupa.

Imawonetsa prebiotic katundu

zakumwa za shuga monga zakudya zopatsa thanzi prebiotic Amadyetsa mabakiteriya ochezeka m'matumbo, chifukwa ali ndi mphamvu.

Zopindulitsa pa thanzi la khungu

CollagenNdilo puloteni yofunika kwambiri komanso yofunika kwambiri pakhungu ndi minofu yolumikizana. Kafukufuku wokhudza makoswe akuwonetsa kuti xylitol imatha kukulitsa kupanga kolajeni.

Kodi Kuopsa Kwa Mowa Wa Shuga Ndi Chiyani?

Zitha kuyambitsa mavuto am'mimba

zakumwa za shugaVuto lalikulu ndi loti lingayambitse vuto la m'mimba, makamaka likamadya kwambiri.

Akadyedwa kwambiri, thupi silingathe kuzigaya, motero amapita kumatumbo akulu, komwe amapangidwa ndi mabakiteriya am'mimba.

kwambiri mu nthawi yochepa shuga mowa ngati mudya, gasi, kutupa ndipo angayambitse zizindikiro monga kutsekula m'mimba.

Ngati muli ndi matenda opweteka a m'mimba (IBS) kapena kukhudzidwa kwa FODMAPs. zakumwa za shugaMuyenera kukhala kutali ndi izo kwathunthu.

Erythritol imayambitsa zochepa, sorbitol ndi maltitol kwambiri. zakumwa za shugad.

Xylitol ndi poizoni kwa agalu

Xylitol imalekerera bwino ndi anthu koma ndi poizoni kwambiri kwa agalu.

Agalu akamadya xylitol, matupi awo amaganiza kuti ndi shuga ndipo amayamba kupanga insulin yambiri.

Insulin ikakwera, maselo agalu amayamba kutulutsa shuga m'magazi.

Izi zitha kuyambitsa hypoglycemia (shuga wotsika m'magazi) ndikupangitsa kufa kwambiri.

Ngati muli ndi galu, ikani xylitol pamalo omwe angawafikire kapena musamuchotsere kunyumba kwanu.

Izi mwina ndi nyama zina ndi zina zakumwa za shuga Ndiwosavomerezeka kwa xylitol, koma xylitol komanso ndi agalu.

Kodi Mowa Wa Shuga Wabwino Kwambiri Ndi Uti?

onse zakumwa za shuga Zabwino kwambiri pakati pawo zikuwoneka kuti ndi erythritol.

Ilibe pafupifupi zopatsa mphamvu, ilibe mphamvu pa shuga wamagazi, ndipo imayambitsa zovuta zam'mimba zochepa kuposa ena.

Ndi yabwino kwa thanzi la mano, komanso osati kuvulaza agalu. Ilinso ndi kukoma kwabwino kwambiri. Zili ngati shuga wopanda zopatsa mphamvu.

Kodi muyenera kumwa mowa wochuluka bwanji patsiku?

kupezeka patsiku zakumwa za shugamlingo wapamwamba ndi 20-30 g.