M'mawonekedwe ake ndi katundu, shuga wagawanika kukhala monosaccharides, disaccharides, ndi polysaccharides. Monosaccharides ndi shuga wamphesa (shuga kapena dextrose), shuga wa zipatso (fructose) ndi galactose. Mankhwala osokoneza bongo amatenga shuga wa mkaka (lactose), shuga wa malt (maltose), beet ndi shuga (sucrose).
Matumbo aumunthu amatha kuwonetsa monosaccharides okha.
Kuti thupi laumunthu liwononge ma disaccharides, kuyamwa kwawo mu monosaccharide kuyenera kuchitika m'matumbo. Zomwezo zikhoza kunenedwa za wowuma wa masamba, mapadi, omwe ali m'magazi sagwedezeka ndipo ndi chinthu chofunika kwambiri kwa anthu.
Shuga ndi gwero la mphamvu
Pamodzi ndi zipatso za nyemba, mbatata, masamba ndi mbewu, shuga ndi chimodzi mwa zikuluzikulu zamagulu. Mitundu yosiyanasiyana ya shuga ndi wowuma ndizofunika kwambiri kwa anthu, chifukwa zimapatsa mphamvu zofunikira. Kugwiritsa ntchito chakudya kumakhala pafupifupi 300-500 magalamu patsiku. Maselo a monosaccharides amapezeka mosavuta ndipo amatuluka m'matumbo mwachindunji, motero, pogwiritsa ntchito mungathe kubwezeretsa mwamsanga mphamvu zowonongeka ndikukhalanso olimbika komanso ogwira ntchito. Mtundu wathanzi wathanzi ndi wapadera ndi uchi. Lili ndi shuga 75-80 (shuga, fructose ndi sucrose), 15-20 peresenti ya madzi, mchere komanso kufufuza zinthu (chitsulo, potaziyamu, calcium, mkuwa, magnesium, sodium ndi phosphorous). Kufufuza kwa uchi kumasonyeza kuti pali ngakhale antibacterial zinthu mmenemo.
Kodi shuga ndi amene amayambitsa matendawa?
Malingana ndi chiwerengero, munthu aliyense wochokera m'mayiko osiyanasiyana amadya mtundu wosiyanasiyana wa shuga, pafupifupi makilogalamu makumi anai, mwinamwake ngakhale 56 kilogalamu pachaka (kutanthauza, pang'ono zosakwana 110 magalamu patsiku). Shuga zambiri zimakhala zovulaza ngati zakudya zilibe zakudya (chiwindi, mazira), momwe muli ma vitamini ambiri, popeza kuyamwa kwa shuga m'thupi la munthu kumagwiritsa ntchito vitamini B1 (zizindikiro za kusowa kwake - kuchepa kwachangu komanso kulingalira).
Maswiti popanda shuga?
Mankhusu ena, kutaya nsanamira sikukhala ndi shuga, chifukwa amagwiritsa ntchito shuga m'malo mwawo (komanso kupanga zinthu zopangidwa ndi anthu omwe ali ndi shuga). Otsatira othandizira amatha kusokoneza, kusokoneza zochita za m'mimba, choncho nthawi zambiri chifukwa cha iwo pali mavuto osiyanasiyana, makamaka ana a zaka 2-3. Oipa kwambiri anthu omwe akufuna kulemera, nthawi zina amagwiritsa ntchito mankhwala opangidwa ndi anthu omwe ali ndi shuga. Izi zingakhale zovulaza ku thanzi.
Kodi mungagwiritse ntchito shuga motani?
Choyamba. Kumene kuli kotheka, kuti muzitsuka chakudya ndi zakumwa mmalo mwa shuga, mungagwiritse ntchito uchi.
Yachiwiri. Mitengo yambiri ya zakudya ili ndi shuga, ndipo sitiganizira ngakhale pang'ono za izo.
Chachitatu. Mukakhala ndi shuga wambiri, mumakhala ndi njala.
Chachinayi. Kutonthoza ana ndi maswiti kapena kubweretsa maswiti madzulo onse ndi kulakwitsa kwakukulu.
Zakudya zambiri zili ndi shuga. Ndi kuchulukitsidwa kwa shuga, insulini yambiri imapangidwa. Kutsekula kwa shuga kwambiri m'magazi pafupifupi ola limodzi mutatha kudya, ndiye kuti msinkhu wa insulini umakhala wochulukirapo (zoterezi zimatha kudya magalamu zana a shuga). Choncho, muyenera kusamalira thanzi lanu ndikugwiritsa ntchito shuga mosamala. Zonsezi zimakutetezani ku shuga yambiri ya shuga m'magazi, motero amateteza ku matenda ambiri, kuphatikizapo shuga.