Chinthu chokha chimene madokotala onse amavomereza nazo, ndikuti shuga imathandiza kwambiri kulemera kolemera kwambiri. Shuga ndi mankhwala olemera kwambiri, alibe pafupifupi mavitamini, mchere komanso mafinya. Munthu amene amadya shuga komanso amalandira ma calories wambiri ayenera kudya china chomwe chimabweretsa kuchuluka kwa ma calories. Zotsatira zake - mafuta owonjezera komanso kunenepa kwambiri.
Zonsezi ziri ndi shuga woyera "woyera". Shuga wofiirira, shuga wonyezimira pang'ono, ndiwothandiza kwambiri. Lili ndi mchere, mavitamini, ndi fiber. Amathandizira kuti thupi lizikhala losavuta kwambiri. Mwa njira, chakudya sichiri zakudya zowonjezera kwambiri. Mafuta ali ochuluka kwambiri. Mphamvu zawo zimakhala zopitirira 2 ndipo ndi 1 gram 9 calories. Ndicho chifukwa chake omwe akufuna kulemera, malingaliro a odwala, ayenera kuchepetsa kudya kwa mafuta.
Chakudya chokhala ndi chakudya chambiri chimakhala ndi zakudya zochepa. Iyo, ikudza m'mimba, imathandiza kuchepetsa kulemera kwa thupi la munthu. Pa nthawi yomweyo, palibe njala. Pokhapokha sichikukhudza za confectionery, koma za zipatso ndi ndiwo zamasamba, zomwe zili ndi pectin, starch ndi shuga zachibadwa. Chuma chonsecho chili ndi mbatata, kaloti, beets, maapulo ndi masamba ndi zipatso.
Sopo zosiyanasiyana.
Timagwiritsidwa ntchito kuti tizisakaniza monga shuga kapena tiyi tomwe timayika mu khofi kapena tiyi. Kumbali imodzi, izo ziridi kwenikweni. Kwa gulu la zakudya zosavuta, zomwe zimatchedwa shuga, ndi shuga, ndipo lactose ndi shuga wa mkaka, ndipo maltose ndi msuzi wa shuga, ndipo stachyose ndi shuga wa nyemba, ndipo sucrose ndi shuga wamba ndi cubes kwa ife. Ndipo pali trehalose, ndiko kuti, shuga wa bowa. Zakudya zabwino ndi sucrose, fructose, shuga ndi lactose, motero ndi bwino kulankhula za mtundu wa shuga umene timakumana nawo tsiku ndi tsiku.
Choncho, sucrose. Izi ndi shuga wamba. Ndi wosagwirizana. Molekyu yake imaphatikizapo ma molekyulu a fructose ndi shuga. Sucrose ndi chinthu chodziwika bwino cha chakudya, koma m'chilengedwe ndi chosowa.
Ndizoopsa za shuga wa zosiyanasiyanazi nthawi zambiri amatchulidwa ndi madokotala, odwala. Iwo amakhulupirira kuti sucrose imachititsa kuti maonekedwe a mapaundi owonjezera, asapangitse thupi la zilogalamu zomwe zingakhale zothandiza. Madokotala amakhulupirira kuti shuga umenewu ndi owopsa kwa odwala shuga. Koma zowona zimanena kuti chiwerengero chake cha glycemic (mlingo umene zakudya zimakumbidwa) ndi 89, mwachitsanzo, mkate wonyezimira, ndi 58 kwa shuga. Kwa chiwerengero cha 100% cha nthendayi, mikate yoyera ndi shuga zimatengedwa. Pamwamba pa ndondomekoyi, mofulumira mutatha shuga, shuga m'magazi a anthu.
Zotsatira zake, ziphuphu zimatulutsa hormone insulin, yomwe imagwiritsa ntchito shuga ku ziwalo zonse za thupi. Powonjezera kudya kwa shuga, mbali yake imapita ku minofu yambiri, kumene imakhala mafuta. Ndipo anapanga thupi losafunikira kwenikweni. Ndiyenera kunena kuti zakudya zam'madzi, zomwe zimakhala ndi chiwerengero chokwanira kwambiri, zimayendetsedwa ndi thupi mwamsanga. Ndi thandizo lawo, thupi limalandira mphamvu yowonjezera.
Koma kwa iwo amene akudwala matenda a shuga, sucrose, ndithudi, ndi owopsa. Matenda a shuga ndi mitundu iwiri. Nthawi ina, muyeso yeniyeni ya chithokomiro, insulini sichidodometsedwa, mwa ena - chitukuko cha matendawa chimapita chifukwa china. Chifukwa cha matenda a shuga a mtundu woyamba chingakhale chochulukira cha chakudya. Ndichifukwa chake sucrose ndi imfa yoyera kwa omwe akudwala matenda a shuga.
Ngati nthawi yambiri yadutsa pakati pa chakudya, mukhoza kudya supuni ya shuga musanadye chakudya chamadzulo. Zakudya zapamadzi ndi chakudya chabwino kwambiri cha maselo a ubongo. Zidzathandiza kuthetsa njala, mwamsanga kukhutira Njala yanjala ndikupewa kulandira chakudya chochuluka. Koma simungaiwale zayeso!
Zimakhulupirira kuti shuga wotere umabweretsa mavuto komanso mano. Inde, sucrose ndi chifukwa cha izi, koma ndizogwiritsa ntchito mopitirira malire.
Kawirikawiri, sucrose ikulimbikitsidwa kuti igwiritsidwe ntchito mwamphamvu kwambiri pa nephritis, nthendayi kapena kuperewera kwa chiwindi, ndi chiwindi cha hepatitis ndi kuwonjezereka kwa matenda olembedwa.
Monga mankhwala, sucrose imayenera kutengedwa kasanu patsiku ngati teyi ndi magawo makumi atatu a shuga. Kagulu kakang'ono ka sucrose kwa munthu wathanzi ndi kothandiza kwambiri. Phindu la shuga ndiloti akhoza kupulumutsa ngati mutu uli wamadzimadzi kapena wamisazi, ndipo m'mimba mulibe nthawi yomweyo. Chifukwacho chingakhale chokwanira cha shuga.
Chinthu chofala kwambiri chomwe chili mu zipatso ndi shuga. Molekyu wa shuga umakhala ndi mphete imodzi yokha, kotero shuga imeneyi ndi "yophweka". Ngati mukuyerekeza shuga ndi sucrose, ndiye kuti chiwerengero choyamba cha glycemic ndi chokwanira, ndipo ndi 138 chogwirizana ndi mkate (woyera). Zingayambitse mkaka wambiri mu shuga, choncho chiwopsezo chidzasanduka mafuta kwambiri. Koma, kumbali ina, ndi lothandiza, chifukwa ndi gwero lokhala ndi "mphamvu yamphamvu".
Koma pambuyo pa mphamvu yowonjezera ikhoza kuchepa kwakukulu, komwe kungayambitse matenda a hypoglycemic coma, omwe amadziwika ndi kutayika kwa chidziwitso chifukwa cha kudya kochepa kwa shuga ku ubongo. Matenda a shuga angathenso kukula.
Fructose imapezeka mu zipatso ndi uchi. Mndandanda wake wa glycemic wokhudzana ndi mkate ndi wotsika kwambiri, ndi 31 okha. Ndizotsekemera, choncho amawoneka ngati njira yotsutsira sucrose. Chifukwa chake, insulini sagwiritsidwa ntchito, kotero ingagwiritsidwe ntchito ndi odwala shuga. Koma monga "mphamvu yamphamvu" izo sizingatheke.
Mkaka wa shuga kapena lactose uli ndi mkaka ndi mkaka. Lerose ya glycemic ndi 69. Ndi yaikulu kuposa fructose index ndi yochepa kuposa sucrose.