Kodi mungachepetse bwanji kumwa shuga?

Tonsefe timadziwa kuti shuga ndi yoopsa kwa thanzi lathu, ndipo ngati sitidya, timakhala bwino. Koma kodi munthu angachikane bwanji? M'munsimu muli malangizo amene sangakhalepo mwamsanga, koma pang'onopang'ono adzakuthandizani kudya shuga wotsika. Ngati mumayankha funsoli mwakuya, ndiye kuti simudzasiya kugwiritsa ntchito. Shuga ikhoza kuchititsa matenda ambiri, komanso kunenepa kwambiri, kumbukirani izi.

Malangizo othandizira kuchepetsa kumwa shuga

1. Musayesetse shuga mu zakudya zomwe mumadya. Ndibwino kuti musaphatikize shuga ku zakudya zomwe zilibe, kotero imwani tiyi ndi khofi popanda shuga, idyani tirigu popanda.
2. Musaganize kuti shuga wofiira ndi yofunika kwambiri kuposa yoyera, kotero mungathe kudya. Ayi ndithu. Zinthu zopindulitsa zomwe zili mmenemo zimadetsedwa kwambiri ndi thupi lathu, komanso chifukwa chakuti, pamene timadya shuga, timadontho tambiri timene timatulutsa timadzi timeneti timayamwa. Ngati msinkhu wamagazi umatha, ndiye kuti insulini imayamba kutulutsidwa, ndipo kenaka, pamodzi ndi shuga, imachotsanso zinthu zofunika, zomwe ziri m'magazi nthawi yomweyo.
3. Musadye zakudya zomwe zili ndi makapu enieni ndipo mulibe fiber. Mwachitsanzo, pasitala, mbatata, mkate wopanda mkate ndi ena.
4. Musakhulupirire mawu onse "Skim." Ngati muwona takennady, musathamangire kutenga mankhwalawa, chifukwa sizikutanthauza kuti pali calorie yaing'ono. Kawirikawiri zinthu zoterezi zili ndi shuga wambiri, kotero musanagule, werengani zokhazokha.
5. Yesani kugula zinthu za mitundu yosiyanasiyana. Kodi izi zikutanthauzanji? Masamba, zipatso ndi zipatso sizimangokhala zofiira kapena zachikasu zokha. Mitundu yonse iyenera kukhalapo mu zakudya zanu. Mitundu yambiri, mavitamini komanso zakudya zambiri, ndipo padzakhala zochepetsetsa, zowonongeka ndi chips mudengu.
6. Nthawi zonse werengani malembawo. Muyenera kudziwa kuti shuga ndi wotani kapena mankhwalawa, kuti mudye pang'ono ngati n'kotheka.
7. Yesetsani kugula mankhwala omwe alibe zakudya zotsekemera zochepa, chifukwa amayamba kukhala ndi chizoloŵezi cha zakudya ndi shuga m'thupi, ndipo amagwiritsanso ntchito chromium ndi microelement m'thupi lomwe timafunikira kuti tisunge shuga muyeso.
8. Nthawi zonse muziwerenga. Chilembacho chimati chiwerengero cha shuga mumagulu. Muyenera kugawikana ndi 4, ndipo mupeza momwe mungapangire supuni zingapo za shuga pamodzi ndi mankhwalawa.
9. Yesetsani kudya zakudya zochepa zokoma. Makamaka ngati mutaya kulemera kapena muli ndi shuga wambiri m'magazi anu, kapena ndi zizindikiro zina zamankhwala. Ngati chirichonse chiri mu dongosolo, ndiye simusowa kuchepetsa chirichonse.
10. Idyani zopitirira 100-120grams za zipatso tsiku.
11. Imwani timadziti tatsopano basi. Musagule iwo m'sitolo, ali ndi shuga wambiri ndipo alibe nthendayi. Muzochitikazi palibe chinthu chamtengo wapatali, sichimawanyamulidwa ndi thupi.

Chida chilichonse chimene chimabwera m'maso mwathu chimakhala ndi ma calories. Izi zimakhudza zipatso, ndiwo zamasamba, ndi yyagod. Kuchokera kwa iwo thupi lathu limalandira chakudya. Caloric zokhudzana ndi chipatso zimadalira zomwe zili shuga-fructose, sucrose ndi shuga. Shuga yomwe timapeza kuchokera ku zamasamba, imatipatsa mphamvu.

Anthu omwe amadwala matenda a shuga kapena matenda ena, kumene mumayenera kudya shuga pang'ono, ndikofunika kudziwa mtundu wa zipatso zomwe zili ndi zochepa.

Shuga ikhoza kusungidwa mosiyanasiyana mosiyanasiyana ndi zipatso. Pakati penipeni pali zambiri za iwo, kwinakwake pang'ono. Mwachitsanzo, tenga pafupifupi ma 20grams a shuga, mu nthochi yokoma - 15.5 magalamu, mu kapu ya mphesa yamphepete - magalamu 23, mu kapu ya sitiroberi - magalamu 8, koma mu kapu ya mavwende - 10 magalamu.

Muyenera kudziwa kuti shuga wotere ndi yothandiza kwambiri kusiyana ndi yomwe imayika mu mikate ndi makeke. Ndi shuga ya shuga ndi matenda a impso, shuga wa chilengedwe chimapangitsa kuti thupi likhale bwino. Zipatso zingachepetse magazi a cholesterol, chifukwa chake zipatso ndi zipatso ziyenera kudyedwa kuti zisawonongeke, khansara ndi matenda oopsa. Komanso, ali ndi antioxidants, omwe amachulukitsa chitetezo cha thupi ndikuyeretsa thupi.

Zakudyazi zili ndi zotsika zowonjezera, koma siziyenera kudyedwa katatu patsiku. Mu zipatso ndi zipatso, komabe ziri ndi shuga zambiri, kotero ziyenera kutambasulidwa tsiku lonse. Mayi akhoza kudya masipuniketi 6 pa tsiku, ndi munthu mpaka 9. Muyenera kudziwa kuti supuni 1 = 4g, shuga = 15-20 makilogalamu. Choncho, mukamapanga masewera a tsiku, ganizirani zomwe zimaphatikizidwa.

Ndi zipatso ziti zomwe zili ndi shuga pang'ono?

1. Cranberries ali ndi shuga pang'ono. Mu kapu imodzi ya zipatsozi, magalamu onse a shuga, koma mu galasi la zipatso zouma muli ndi magalamu 72.
2. The strawberries, omwe aliyense amakonda kwambiri, alibe zambiri sucrose ndi fructose. Mu chikho cha zipatso zatsopano muli 7-8 magalamu a sweetmeat, ndi chisanu - 10 magalamu.
3. Papaya ndi chipatso chochepa cha sucrose. Mu chikho cha chipatso ichi muli 8 magalamu a sucrose, komanso mu kapu ya puree kuchokera ku papaya - 14 magalamu. Komanso, pali vitamini A, C, potassium ndi carotene ambiri mu chipatso.
4. Mu mandimu imodzi muli 1.5-2 magalamu a sucrose, komanso vitamini C..
5. Kuphatikiza pa zipatso zotchulidwa pamwambazi, shuga yachilengedwe imapezeka m'mapulo abiriwira, apricots, mabulosi akuda, blueberries, raspberries, mapichesi, mavwende, a currants wakuda, mapeyala, mandarini, zipatso za zipatso, mavwende, mabala ndi mabala obiriwira.

Ndi zipatso ziti zomwe zili ndi sucrose kwambiri?

1. Mu kapu ya mphesa zipatso muli 29 magalamu a sucrose. Muli ndi potaziyamu komanso mavitamini osiyanasiyana.
2. Nkhumbayi ili ndi magalamu 12 a shuga ndi 5 magalamu a wowuma. Pa tsiku lomwe simungadyeko kuposa zidutswa zinayi.
3. Mu magalamu 100 a nkhuyu muli 16 gm ya sucrose, ndi vinyo wouma, ndi zina zambiri, kotero muyenera kusamala kwambiri nazo.
4. Mango ndi mankhwala okwera kwambiri, omwe mu gulu limodzi ali ndi 35 g shuga. Koma ayenera kudyedwa, chifukwa ili ndi phosphorous, potaziyamu, niacin, zakudya zamagetsi ndi beta-carotene.
5. Mu kapu ya chinanazi muli ma gramu 16 a shuga, koma ayenera kugwiritsidwa ntchito moperewera, chifukwa ali ndi potassium, vitamini C.
6. Cherry ndi mabulosi apamwamba kwambiri ndipo mu kapu imodzi muli 18-29 magalamu a sucrose, komabe chikho cha chitumbuwa chowawa chimakhala 9-12 magalamu a shuga.