Kodi Shuga Amawononga Chiyani? Momwe Mungachotsere Shuga?

Zoyipa za shuga tsopano zimadziwika ndikuvomerezedwa ndi aliyense. Kafukufuku waposachedwa pankhaniyi akupitilira ndipo zotsatira zatsopano zikutuluka tsiku ndi tsiku. Mwachitsanzo; Kudya shuga ndizomwe zimayambitsa matenda osatha monga kunenepa kwambiri komanso matenda a shuga.

Nthawi zambiri, timakonda zakudya zopangidwa kale kuti zitheke. Koma kodi tikudziwa kuti zambiri mwa zakudya zimenezi zili ndi shuga? Zoyipa za shuga, zomwe zimapezeka ngakhale muzinthu zomwe sitinaganizirepo, monga ketchup ndi mayonesi, ndizowopsa.

Choyamba, tiyeni tikambirane za kuipa kwa shuga. Kenako, tiyeni tikambirane za mitundu yoyipa kwambiri ya shuga komanso njira zosiyira shuga.

Zoyipa za shuga ndi zotani?

zimayambitsa kunenepa

• Chiwerengero cha anthu onenepa chikuwonjezeka tsiku ndi tsiku padziko lapansi. Shuga, makamaka kuchokera ku zakumwa zotsekemera ndi shuga, amawoneka ngati amodzi mwa olakwa.
• Zakumwa zotsekemera shuga monga zotsekemera zotsekemera, timadziti, ndi tiyi wotsekemera zimakhala ndi fructose, mtundu wa shuga wosavuta.
• Kudya fructose kumawonjezera njala ndi zilakolako za chakudya kuposa shuga, mtundu waukulu wa shuga womwe umapezeka muzakudya zowuma.
• Kuphatikiza apo, kumwa kwambiri fructose kumawongolera njala ndikuuza thupi kuti lisiye kudya. hormone ya leptinakhoza kukana.
• Mwanjira ina, zakumwa zotsekemera siziletsa njala yathu, m'malo mwake, zimapangitsa kuti zikhale zosavuta kudya zopatsa mphamvu zambiri mwachangu. Izi zimabweretsa kulemera.
• Kafukufuku wasonyeza kuti anthu omwe amamwa zakumwa zotsekemera monga soda ndi madzi amalemera kwambiri kuposa omwe samamwa.
• Komanso, kumwa zakumwa zotsekemera kwambiri kumayambitsa kuchuluka kwa mafuta a visceral, omwe ndi mafuta am'mimba omwe amakhudzana ndi matenda monga shuga ndi matenda amtima.

Amachulukitsa chiopsezo cha matenda a mtima

• Kudya mopitirira muyeso kwa zakudya za shuga ndi zakumwa kumakupangitsani kukhala pachiwopsezo cha matenda ambiri, kuphatikizapo matenda a mtima, omwe amayambitsa imfa padziko lonse lapansi.
• kunenepa kwambiri, kutupa, kuchuluka kwa triglyceride, shuga wambiri wamagazi ndi matenda oopsa ndi zinthu zomwe zingayambitse matenda a mtima. Kudya shuga wambiri kumabweretsa mikhalidwe imeneyi. 
• Kudya shuga wambiri, makamaka kuchokera ku zakumwa zotsekemera, kungayambitse matenda a atherosclerosis.

Amachulukitsa chiwopsezo cha matenda ashuga

• Chiwopsezo cha matenda a shuga padziko lonse chawonjezeka kuwirikiza kawiri pazaka 30 zapitazi. Ngakhale kuti pali zifukwa zambiri za izi, pali kugwirizana bwino pakati pa kumwa shuga wambiri ndi chiopsezo cha matenda a shuga.
• Kunenepa kwambiri, komwe kumachitika chifukwa chodya shuga wambiri, kumatengedwa kuti ndi vuto lalikulu kwambiri la matenda a shuga.
• Kuphatikiza apo, kumwa shuga wambiri kwa nthawi yayitali kumawonjezera kukana insulini, timadzi timene timayendetsa shuga m'magazi. kukana insulini zimayambitsa kuchuluka kwa shuga m'magazi ndikuwonjezera chiopsezo cha matenda a shuga.
• Kafukufuku wasonyeza kuti anthu omwe amamwa zakumwa zotsekemera, kuphatikizapo madzi a zipatso, amatha kudwala matenda a shuga.

Amachulukitsa chiopsezo cha khansa

• Chimodzi mwazoyipa zakumwa shuga mopambanitsa ndikuti kumawonjezera chiopsezo chokhala ndi khansa zina. 
• Choyamba, kumwa kwambiri zakudya za shuga ndi zakumwa kumabweretsa kunenepa kwambiri. Izi kwambiri kumawonjezera chiopsezo cha khansa.
• Komanso, kudya shuga kumawonjezera kutupa m'thupi ndipo kungayambitse kukana insulini, zomwe zimawonjezera chiopsezo cha khansa.

Amachulukitsa chiopsezo cha kukhumudwa

• Zakudya zopatsa thanzi zingathandize kuwongolera malingaliro, pomwe zakudya zokhala ndi shuga wambiri komanso zakudya zosinthidwa kukhumudwa kumawonjezera mwayi wowonekera.
• Kudya zakudya zopatsa shuga wambiri kwalumikizidwa ndi chiopsezo chachikulu cha kupsinjika maganizo.

Amachulukitsa kukalamba kwa ma cell

• Ma telomeres ndi zinthu zomwe zili kumapeto kwa ma chromosome, omwe ndi mamolekyu omwe amasunga zina kapena zonse za majini awo. Ma telomeres amagwira ntchito ngati zipewa zoteteza, kuletsa ma chromosome kuti asaphwanyike kapena kusakanikirana.
• Tikamakalamba, kufupikitsa kwachilengedwe kwa ma telomere kumapangitsa maselo kukalamba ndikuwonongeka. Ngakhale kufupikitsa ma telomere ndi gawo lachibadwa la ukalamba, moyo wopanda thanzi ukhoza kufulumizitsa njirayi.
• Zatsimikiziridwa kuti kudya shuga wambiri kumathandizira kufupikitsa kwa telomere, komwe kumawonjezera ukalamba wa ma cell.

Amachepetsa mphamvu yamagetsi

• Kudya kwambiri shuga shuga wamagazi ndikuwonjezera kuchuluka kwa insulin. Komabe, kuwonjezeka kwa mphamvu kumeneku ndi kwakanthawi.
• Zogulitsa zomwe zili ndi shuga koma zopanda mapuloteni, CHIKWANGWANI kapena mafuta zimayambitsa mphamvu pang'ono, kenako kutsika kwambiri kwa shuga m'magazi.
• Kukhala ndi kusinthasintha kosalekeza kwa shuga m'magazi kumabweretsa kusinthasintha kwakukulu kwamphamvu. Kuti mupewe izi kukhetsa mphamvu mkombero, m`pofunika kudya zimam`patsa magwero alibe shuga ndi wolemera mu CHIKWANGWANI.
• Kuphatikizira ma carbs ndi mapuloteni kapena mafuta ndi njira yofunikira kuti shuga m'magazi ndi mphamvu zikhale zokhazikika. Mwachitsanzo, kudya maapulo ndi maamondi odzaza manja ndi chakudya chabwino kwambiri champhamvu chokhalitsa komanso chokhazikika.

Zingayambitse mafuta chiwindi

• Kudya kwambiri komanso kosalekeza kwa fructose kumawonjezera chiopsezo cha chiwindi chamafuta.
• Shuga ndipo mosiyana ndi mitundu ina ya shuga yomwe imatengedwa ndi maselo ambiri m'thupi, fructose imaphwanyidwa ndi chiwindi. Mu chiwindi, fructose imasinthidwa kukhala mphamvu kapena kusungidwa ngati glycogen.
• Kudya shuga wambiri mu mawonekedwe a fructose kumadzaza chiwindi ndikuyambitsa matenda osaledzeretsa amafuta a chiwindi (NAFLD), omwe amadziwika ndi kudzikundikira kwambiri kwamafuta m'chiwindi.

Amachulukitsa chiopsezo cha matenda a impso

• Kuchuluka kwa shuga m'magazi nthawi zonse kumatha kuwononga mitsempha yamagazi ya impso. Izi zimawonjezera chiopsezo cha matenda a impso.

Zimakhudza thanzi la mano

• Kudya shuga wambiri manozitha kuyambitsa. Shuga amadyetsa mabakiteriya m'kamwa ndi kutulutsa asidi omwe amayambitsa mano.

Amachulukitsa chiopsezo cha gout

• Gout ndi matenda otupa omwe amachititsa kupweteka kwa mafupa. Shuga amachulukitsa kuchuluka kwa uric acid m'magazi. Zimawonjezera chiopsezo chotenga kapena kukulitsa gout.

Imathandizira kuchepa kwachidziwitso

• Kudya zakudya zotsekemera kumawonjezera chiopsezo cha dementia poyambitsa vuto la kukumbukira.

Kodi shuga amakhudza bwanji khungu?

zimayambitsa ziphuphu zakumaso

• Zakudya ndi zakumwa zotsekemera kumawonjezera chiopsezo chokhala ndi ziphuphu.
• Zakudya zotsekemera ndi zakudya zomwe zimakhala ndi index yayikulu ya glycemic. Imakweza shuga m'magazi mwachangu kuposa zakudya zotsika za glycemic index, zomwe zimapangitsa kuti zikhale zotsika.
• Zakudya za shuga zimakweza msanga shuga wamagazi ndi insulini, zomwe zimayambitsa kutulutsa kwa androgen, kupanga mafuta ndi kutupa, zomwe zimathandizira kukula kwa ziphuphu.

Imathandizira kukalamba kwa khungu

• Makwinya ndi chizindikiro chachibadwa cha ukalamba. Komabe, kusasankha bwino zakudya kumawonjezera makwinya ndikufulumizitsa kukalamba kwa khungu.
• Advanced glycation end products (AGEs) ndi mankhwala opangidwa ndi machitidwe pakati pa shuga ndi mapuloteni m'thupi lathu. Amagwira ntchito yofunika kwambiri pakukalamba kwa khungu.
• Kudya kwambiri ma carbohydrate oyeretsedwa ndi zakudya zotsekemera kumapangitsa kupanga AGE, zomwe zingayambitse kukalamba msanga kwa khungu. AGE ndi mapuloteni omwe amathandiza kutambasula khungu ndikusunga maonekedwe ake achichepere. kolajeni ndi kuwononga elastin.
• Kolajeni ndi elastin zikawonongeka, khungu limataya kulimba kwake ndipo limayamba kugwa. Pakafukufuku wina, amayi omwe amadya zakudya zopatsa mphamvu zambiri, monga shuga, anali ndi makwinya ambiri kuposa omwe amadya zakudya zokhala ndi mapuloteni ambiri komanso ochepa.

Kodi shuga woyengedwa ndi chiyani?

Tinakambirana za kuipa kwa shuga. Pali mitundu yambiri ya shuga yomwe imakhudza kwambiri thupi lathu. Shuga woyengedwa ndi amodzi mwa iwo komanso mtundu woyipa kwambiri wa shuga.

Maswiti; zipatso, masamba, mkaka, chimanga ndi ngakhale mtedza Zimapezeka mwachilengedwe muzakudya zambiri, kuphatikiza mbewu ndi mbewu. Ichi ndi shuga wachilengedwe, shuga woyengedwa kuchotsedwa kuti apange. Shuga wa patebulo ndi madzi a chimanga a fructose (HFCS) ndi zitsanzo ziwiri zodziwika bwino za shuga woyengedwa motere. 

• Pa tebulo shuga; Shuga wa patebulo, womwe umadziwikanso kuti sucrose, umachokera ku nzimbe kapena beet. Kupanga shuga kumayamba ndi kutsuka, kudula, ndi kuthira nzimbe kapena beet m'madzi otentha, omwe amatulutsa madzi a shuga. Kenako madziwo amasefedwa kukhala madzi amene amawapanga kukhala makristasi a shuga. 

• Madzi a chimanga a fructose (HFCS); Madzi a chimanga a fructose (HFCS) Ndi mtundu wa shuga woyengedwa bwino. Chimanga chimayamba kupanga chimanga ndipo chimakonzedwanso kuti chipange madzi a chimanga. Kenako, ma enzyme amawonjezeredwa omwe amawonjezera fructose mu shuga, kupangitsa madzi a chimanga kukhala okoma.

Shuga woyengedwa bwino amagwiritsidwa ntchito kuwonjezera kukoma kwa zakudya. Imagwiranso ntchito ngati chosungira mu jams kapena imagwiritsidwa ntchito muzakudya monga pickles ndi yisiti ya ophika mkate. Komanso, zakumwa zoziziritsa kukhosi ndi ayisikilimu Amagwiritsidwa ntchito kuwonjezera voliyumu ku zakudya zokonzedwa monga

Zoyipa za shuga woyengedwa ndi ziti?

Shuga monga shuga wa patebulo ndi madzi a chimanga a fructose amawonjezeredwa ku zakudya zosiyanasiyana zomwe sitikanaziganizira chifukwa "zili ndi shuga." Choncho, n’zokayikitsa kuti tingadye mosadziwa kapena mosadziwa.

Kudya shuga wambiri woyengedwa, makamaka ngati zakumwa za shuga, zovulaza zimaphatikizapo kunenepa kwambiri komanso mafuta ochulukirapo am'mimba, zomwe ndizomwe zimayambitsa matenda monga shuga ndi matenda amtima. 

Zakudya zokhala ndi madzi ambiri a chimanga a fructose kukana leptinchomwe chimayambitsa, chomwe chimafotokoza kugwirizana pakati pa shuga woyengedwa ndi kunenepa kwambiri. 

Kafukufuku wambiri amagwirizanitsa kumwa shuga ndi chiopsezo chowonjezeka cha matenda a mtima. Zimayambitsanso ziwopsezo za mtundu wa 2 shuga, kukhumudwa, kukhumudwa, matenda a chiwindi ndi mitundu ina ya khansa. 

Shuga woyengedwa ndi shuga wosayengedwa

Zoyipa za shuga woyengedwa paumoyo ndizoyipa kwambiri kuposa shuga wachilengedwe. 

Zakudya zokhala ndi shuga woyengedwa nthawi zambiri zimakonzedwa kwambiri

• Shuga amawonjezeredwa ku zakudya ndi zakumwa kuti zikometsere. Amaonedwa kuti ndi ma calories opanda kanthu chifukwa alibe pafupifupi mavitamini, mchere, mapuloteni, mafuta, fiber kapena mankhwala ena opindulitsa. 
• Kuwonjezera pa kukhala ndi zakudya zopatsa thanzi, zili ndi mchere wambiri komanso mafuta ambiri, zomwe zingawononge thanzi zikamadyedwa kwambiri.

Shuga wachilengedwe nthawi zambiri amapezeka muzakudya zokhala ndi michere yambiri

• Shuga amapezeka mwachilengedwe muzakudya zambiri. Zitsanzo ziwiri zodziwika bwino ndi lactose mu mkaka ndi fructose mu zipatso.
• Matupi athu amathyola shuga wachilengedwe ndi woyengedwa kukhala mamolekyu ofanana, ndikukonza zonse mofanana. Komabe, shuga wachilengedwe amapezeka muzakudya zomwe zimapereka zakudya zina zopindulitsa.

Shuga woyengedwa bwino amawonjezedwa ku zakudya zamagulu. Chifukwa chake, kuyang'ana zolemba zazakudya kungakhale kothandiza kuchepetsa kuchuluka kwa shuga wopanda thanzi.

Mayina osiyanasiyana amagwiritsidwa ntchito polemba shuga wowonjezera. Chofala kwambiri ndi madzi a chimanga a fructose, shuga wa nzimbe, madzi a shuga, madzi a mpunga, molasses, caramel, ndi zosakaniza monga shuga, maltose kapena dextrose. 

Kodi mu shuga woyengedwa ndi chiyani?

• Zakumwa: Zakumwa zoziziritsa kukhosi, zakumwa zamasewera, zakumwa zapadera za khofi, zakumwa zopatsa mphamvu, madzi ena. 
• Chakudya cham'mawa: muesli, granola, chakudya cham'mawa, phala phala etc.
• Desserts ndi zinthu zophikidwa: Chokoleti, fudge, pie, ayisikilimu, mkate, zophika, etc.
• Katundu wam'zitini: Nyemba zouma, masamba am'chitini ndi zipatso, ndi zina.
• Zakudya Zakudya: Ma yogurts amafuta ochepa, batala wa peanut wamafuta ochepa, mavalidwe amafuta ochepa, ndi zina zambiri.
• Misuzi: Ketchup, mavalidwe a saladi, pasta sauces, etc.
• Zakudya zokonzeka: Pizza, zakudya zozizira ndi zina.

Momwe Mungachotsere Shuga? Njira Zosiyira Shuga

Kudya kwambiri shuga ndi chimodzi mwazinthu zoyipa kwambiri zomwe tingachite m'thupi lathu chifukwa cha kuvulaza kwa shuga. Shuga amapezeka mwachibadwa muzakudya monga zipatso ndi ndiwo zamasamba. Mtundu uwu wa shuga umakhudza pang'ono shuga wamagazi. Chifukwa CHIKWANGWANI ndi zigawo zina zimachepetsa kuyamwa kwake. Koma shuga woyengedwa amayambitsa kunenepa kwambiri, matenda a shuga a mtundu wa 2, matenda amtima, khansa komanso kuwola kwa mano. Ngati n'kotheka kuchepetsa mtundu uwu wa shuga, m'pofunika kusiya shuga. Ndiye mumasiya bwanji shuga? Kodi timachotsa bwanji shuga m'miyoyo yathu? Nazi njira zosiyira shuga ndi malangizo osavuta…

Osamwa zakumwa zotsekemera

Kusiya zakumwa zotsekemera kumachepetsa kwambiri kudya shuga. Zimathandizanso kuchepetsa thupi. Nawa zakumwa zokhala ndi shuga wotsika:

• Su
• Madzi a mandimu 
• Mint ndi madzi a nkhaka
• Tiyi wa zitsamba kapena zipatso
• Tiyi ndi khofi

Pewani maswiti

"Ndisiya bwanji shuga?" Tikamatero, chinthu choyamba chimene chimafika m’maganizo mwathu ndicho kupewa maswiti. Ngati mukuganiza kuti mukufuna chinachake chokoma, yesani izi:

• Zipatso zatsopano
• Cinnamon kapena yogurt ya zipatso
• Chokoleti chakuda
• masiku ochepa

Pewani sauces

Msuzi monga ketchup ndi barbecue msuzi amakhala ndi shuga wambiri, ngakhale sitikudziwa. Zosankha zopanda shuga zokometsera mbale zikuphatikizapo:

• Zitsamba zatsopano kapena zouma ndi zonunkhira
• Tsabola watsopano
• Vinyo woŵaŵa

Idyani zakudya zopatsa thanzi m’malo mwa zakudya zomwe zakonzedwa kale

Zakudya zathanzi sizikonzedwa. Zilibe zowonjezera. Zakudya zokonzedwa ndi zakudya zokonzedwa zomwe zimakhala ndi mchere, shuga ndi mafuta, ndipo zimapangidwa kuchokera kuzinthu zomwe sizimagwiritsidwa ntchito pophika kunyumba. Dziphikireni chakudya chanu kunyumba kuti mupewe zovuta za shuga momwe mungathere.

Chenjerani ndi zokhwasula-khwasula zomwe zimati zathanzi

Zakudya zokhwasula-khwasula monga ma granola, ma protein ndi zipatso zouma zomwe amati ndi zathanzi zimakhala ndi shuga wambiri kuposa zina. Shuga wowonjezera amawonjezedwa ku zipatso zina zouma. Monga chakudya chopatsa thanzi, yesani:

• ma hazelnuts ochepa
• Dzira lophika
• Zipatso zatsopano

Werengani ma tag

Kudziwa kuwerenga zolemba "momwe mungasiyire shuga" ndiye sitepe yofunika kwambiri. Opanga amatha kugwiritsa ntchito mayina opitilira 50 a shuga pamalemba. Izi zimapangitsa kuti zikhale zovuta kuzindikira shuga. Nawa ena omwe amagwiritsidwa ntchito kwambiri:

• high fructose chimanga manyuchi
• shuga wa nzimbe kapena madzi
• Maltose
• Shuga wamphesa
• Mpunga Syrup
• Nzimbe
• Caramel

Idyani zomanga thupi ndi mafuta ambiri

Kudya shuga wambiri kungayambitse kuwonjezeka kwa chilakolako ndi kulemera. Zakudya zomwe zimakhala ndi shuga wambiri komanso mapuloteni ndi mafuta ambiri zimakhala ndi zotsatira zosiyana. Njala ndi zakudya zimachepetsedwa.

Kuti muchepetse chilakolako cha shuga, idyani zakudya zomanga thupi ndi mafuta ambiri, monga nyama, nsomba, mazira, mkaka wamafuta ambiri, mapeyala ndi mtedza.

Musakhale ndi zakudya zotsekemera m'nyumba

Mukasunga zakudya zokhala ndi shuga wambiri kunyumba, mutha kuzidya. Yesani kukhala ndi zokhwasula-khwasula zathanzi, zopanda shuga.

Osapita mukakhala ndi njala yokagula zinthu

Ngati munagulapo pamene munali ndi njala, mukudziwa zomwe zingachitike. Sikuti mukungogula zakudya zambiri, mukudzazanso ngolo yanu yogula ndi zakudya zopanda thanzi.

kugona mokwanira

Chizolowezi chokhala ndi thanzi labwino komanso kugona mosadukiza ndikofunikira kwambiri pa thanzi. Kusowa tulo kapena kugona bwino kumalumikizidwa ndi kupsinjika maganizo, kuchepa kwa chidwi ndi kuchepa kwa chitetezo cha mthupi.

Pali kugwirizana pakati pa kusowa tulo ndi kunenepa kwambiri. Koma posachedwapa, ofufuza anapeza kuti vuto la kusowa tulo limakhudzanso zakudya zimene mumadya. Choncho kugona msanga ndi kugona bwino kungathandize kuchepetsa kudya shuga.

Kodi shuga ayenera kudyedwa bwanji patsiku?

Zakudya za shuga ndi shuga mwatsoka ndizovuta kwambiri pazakudya. Pamodzi ndi zopatsa mphamvu zama calorie, zimakhala zochepa m'zakudya komanso zimawononga metabolism m'kupita kwanthawi. kumeza kwambiri Kuwonongeka kwa shuga kumachitika chifukwa kumayambitsa matenda osiyanasiyana monga kunenepa kwambiri, kunenepa kwambiri, mtundu wachiwiri wa shuga komanso matenda amtima. Ndiye kudya shuga tsiku lililonse kuyenera kukhala kochuluka bwanji?

Tsoka ilo, palibe yankho losavuta la funsoli. Malinga ndi American Heart Association (AHA), kuchuluka kwa shuga wowonjezera komwe tiyenera kupeza patsiku ndi motere:

• Amuna: 150 zopatsa mphamvu patsiku (37.5 magalamu kapena 9 teaspoons).
• Akazi: 100 zopatsa mphamvu patsiku (25 magalamu kapena 6 teaspoons).

Ngati ndinu wathanzi, wowonda, ndi wokangalika, izi zikuwoneka ngati ndalama zokwanira. Mutha kuwotcha shuga wocheperako mosavuta ndipo sizingavulaze.

Komabe, ziyenera kudziwidwa kuti palibe chifukwa chowonjezera shuga kuchokera ku chakudya. Sichichita cholinga chilichonse chokhudza thupi. Zilibe zakudya zopatsa thanzi, choncho ngati simuzidya, simudzataya kalikonse, ngakhale zidzakhala zopindulitsa. Mukamadya shuga pang'ono, mudzakhala wathanzi.

Kodi chizolowezi cha shuga ndi chiyani?

Zakudya zotsekemera komanso zopanda kalori zimalimbikitsa madera omwewo a ubongo. Chifukwa chake, zitha kukupangitsani kuti musamadye shuga. Ngati mukudya mopitirira muyeso, simungathe kuchepetsa zomwe mumadya - ndiye kuti mwina mumamwa shuga.

Monga momwe osuta ayenera kusiyiratu kusuta, wosuta ayenera kupeŵa shuga kotheratu. Kudziletsa kotheratu ndiyo njira yodalirika yogonjetsera kumwerekera.

Kuchotsa chizolowezi cha shuga

Mutha kuthana ndi vuto la shuga popewa zakudya ndi zakumwa zotsatirazi:

Zakumwa zoziziritsa kukhosi: Zakumwa zotsekemera shuga ndizopanda thanzi ndipo ziyenera kupewedwa.

Madzi a Zipatso: Izi zingakudabwitseni, koma timadziti ta zipatso timakhala ndi shuga wofanana ndi zakumwa zoziziritsa kukhosi.

Confectionery ndi maswiti: Muyenera kuchepetsa kwambiri maswiti.

Zophika: Mabisiketi, makeke, etc. kuphatikizapo shuga ndi ma carbohydrate oyeretsedwa kuchuluka kwachuluka.

Zakudya zokhala ndi mafuta ochepa kapena zakudya: Kuchuluka kwa shuga m'zakudya zopanda mafuta ndikwambiri.

Imwani madzi m’malo mwa soda kapena timadziti, ndipo musawonjezere shuga ku khofi kapena tiyi. M'malo shuga mu maphikidwe sinamoni, kokonatiamondi, vanila, ginger kapena mandimu Mutha kugwiritsa ntchito zakudya monga

Zakudya Zokhala ndi Shuga - Mndandanda wodabwitsa

yogurt yamafuta ochepa

• Yogati Ndiwopatsa thanzi kwambiri, koma shuga amawonjezedwa ku yoghurt yamafuta ochepa kuti awonjezere kukoma kwawo. 
• Ndikofunikira kuti mutenge ma yogurts amafuta ndi achilengedwe kuti mupewe shuga. Chotupitsa chabwino ndi chotupitsa kunyumba.

Msuzi wa BBQ

• Masupuni 2 (28 magalamu) a barbecue msuzi amatha kukhala ndi magalamu 9 a shuga. Izi ndizoposa ma teaspoon 2 ofunika.
• Pofuna kupewa shuga wambiri, yang'anani zosakaniza pogula msuzi wa barbecue ndikusankha zomwe zili ndi shuga pang'ono.

ketchup

• Ikhoza kukhala ndi shuga wambiri ngati msuzi wa barbecue.
• Mukamagwiritsa ntchito ketchup, samalani ndi kukula kwake ndipo kumbukirani kuti supuni ya ketchup ili ndi supuni imodzi ya shuga.

Msuzi

• Mofanana ndi chipatsocho, madzi ake ali ndi mavitamini ndi mchere. Koma ngakhale kuti zingaoneke ngati zosankha zabwino, mavitameni ndi maminerowa ali ndi shuga wambiri ndi ma fiber ochepa kwambiri.
• M’malo mwake, pakhoza kukhala shuga mujusi komanso m’chakumwa chotsekemera monga kola. Kudya chipatso pachokha ndikopindulitsa kuposa kumwa madzi ake.

zakumwa zamasewera

• Zakumwa zamasewera zimapangidwira kuti zitsitsimutse ndikudyetsa othamanga ophunzitsidwa nthawi yayitali komanso yolimbitsa thupi. Chifukwa chake, ali ndi shuga wambiri wowonjezera omwe amatha kuyamwa mwachangu ndikugwiritsa ntchito mphamvu. Pachifukwa ichi, amagawidwa ngati zakumwa za shuga. 
• Mofanana ndi soda ndi madzi a zipatso, amagwirizanitsidwa ndi kunenepa kwambiri komanso matenda a metabolic.
• Pokhapokha ngati ndinu wothamanga marathon kapena wothamanga, ingomwani madzi pamene mukuchita masewera olimbitsa thupi.

Mkaka wa chokoleti

• Mkaka wokha ndi chakumwa chopatsa thanzi kwambiri. Ndi gwero lambiri lazakudya zomwe zimalimbitsa thanzi la mafupa, kuphatikiza calcium ndi mapuloteni.
• Koma ngakhale mkaka uli ndi thanzi labwino, 230 ml ya mkaka wa chokoleti uli ndi 11,4 magalamu (2,9 teaspoons) wowonjezera shuga.

granola

• granolaNgakhale kuti ali ndi zopatsa mphamvu komanso shuga, nthawi zambiri amagulitsidwa ngati chakudya chamafuta ochepa.
• Chofunikira chachikulu mu granola ndi oats. Oatmeal ndi mbewu yabwino yokhala ndi chakudya, mapuloteni, mafuta ndi fiber.
• Koma oats mu granola amaphatikizidwa ndi mtedza ndi uchi kapena zotsekemera zina, zomwe zimawonjezera kuchuluka kwa shuga ndi zopatsa mphamvu.
• 100 magalamu a granola ali pafupifupi 400-500 zopatsa mphamvu ndi za 5-7 teaspoons shuga. Ngati mumakonda granola, sankhani zokhala ndi shuga wocheperako kapena mupange zanu kunyumba. 

makofi okoma

• Kuchuluka kwa shuga wobisika mu khofi wokometsera kungakhale kodabwitsa.
• M'maketani ena a khofi, chakumwa chachikulu cha khofi chokoma chimakhala ndi magilamu 45 a shuga. Izi zikufanana ndi masupuni 11 a shuga owonjezera pa kutumikira.

Ice tiyi

• Tiyi wozizira nthawi zambiri amatsekemera ndi shuga kapena madzi. Ndiwodziwika padziko lonse lapansi m'mitundu yosiyanasiyana komanso kukoma kwake, ndipo izi zikutanthauza kuti shuga amatha kusiyanasiyana pang'ono.
• Ma tiyi ambiri opangidwa ndi ayezi omwe amagulitsidwa amakhala ndi pafupifupi magalamu 340 a shuga pa 35 millilita iliyonse. Izi ndizofanana kwambiri ndi botolo la Coke.

mapuloteni

• Zakudya zokhala ndi mapuloteni zimathandiza kuchepetsa thupi ndikuwonjezera kukhuta. Izi zapangitsa kuti anthu azikhulupirira kuti zakudya zopatsa thanzi ndizopatsa thanzi.
• Ngakhale pali mapuloteni athanzi pamsika, ambiri amakhala ndi pafupifupi magalamu 20 a shuga wowonjezera, zomwe zimapangitsa kuti zakudya zawo zikhale zofanana ndi za maswiti.
• Posankha zopangira mapuloteni, werengani chizindikirocho ndikupewa zomwe zili ndi shuga wambiri.

Msuzi wa Instant

• Msuzi si chakudya chomwe nthawi zambiri timachiphatikiza ndi shuga.
• Mukapangidwa ndi zosakaniza zatsopano komanso zachilengedwe, ndi chisankho chabwino.
• Msuzi wambiri wopangidwa ndi malonda uli ndi zowonjezera zambiri, kuphatikizapo shuga. 

chakudya cham'mawa

• Mbewu zina zam'mawa, makamaka zomwe zimagulitsidwa kwa ana, zimakhala ndi shuga wambiri wowonjezera. Zina zimakhala ndi magalamu 34 kapena masupuni atatu a shuga mumphindi 12 yaing'ono.
• Yang'anani chizindikirocho ndikusankha phala lamafuta ambiri opanda shuga.

zipatso zamzitini

• Zipatso zonse zimakhala ndi shuga wachilengedwe. Komabe, zipatso zina zamzitini zimasenda ndikusungidwa mumadzi a shuga. Izi zimawononga ulusi wa chipatsocho ndikuwonjezera shuga wambiri wosafunikira.
• Kuwotchera kungathenso kuwononga vitamini C wosamva kutentha, koma zakudya zina zambiri zimasungidwa bwino. Zachilengedwe, zipatso zatsopano ndizabwino kwambiri.

Gwero: 1, 2, 3, 4, 5