Palibe 100% yazakudya zathanzi kapena zowopsa mwamtheradi. Mawuwa amagwiranso ntchito kwa shuga, yomwe ili ndi mikhalidwe yopindulitsa komanso yovulaza. Kodi maubwino a shuga ndi zovuta zanji? Werengani zambiri za nkhaniyi.
Mitundu ndi katundu wa shuga
Shuga ndi disaccharide yopangidwa ndi glucose ndi fructose. Amapezeka mu zipatso, zipatso ndi zipatso. Kuchuluka kwa sucrose kumapezeka mu beet shuga ndi nzimbe, komwe chakudyachi chimakonzedwa.
Ku Russia, kupanga shuga kuchokera ku beets kunayamba mu 1809 kokha. Izi zisanachitike, kuyambira koyambirira kwa zaka za zana la 18, chipinda cha shuga chokhazikitsidwa ndi Peter I chinali kugwira ntchito. Anali ndi udindo wogula shuga m'maiko ena. Shuga wakhala akudziwika ku Russia kuyambira zaka za zana la 11. Shuga wopangidwa ndi granulated amagwiritsidwa ntchito kwambiri kuphika, kuphika zonunkhira, kumata, kupanga masosi ndi mbale zina zambiri.
Shuga wa nzimbe
Izi zimapezeka kuchokera ku mapesi a chomera chosatha - nzimbe. Kuchotsa kumachitika ndikuphwanya zimayambira za chomeracho ndikutulutsa madziwo. Njira yachiwiri yochotsera ndikufalitsa kuchokera kuzinthu zophulika. Msuzi womwe umatuluka umatsukidwa ndi mandimu otenthedwa, usavutike mtima, umakhala evaporation ndi crystallization.
Beet shuga
Zoterezi zimapezeka mofanana ndi shuga kuchokera ku nzimbe: pogaya beets ndikufalikira motsogoleredwa ndi madzi otentha. Madziwo amatsukidwa ndi zamkati, kusefedwa, ndikuyeretsanso ndi laimu kapena carbonic acid. Pambuyo pokonza koyambirira, ma molasses amasiyanitsidwa ndi zomwe zimapangitsa. Kuphatikiza apo, zopangira zimakhala ndi blanking yotentha. Pambuyo pozizira ndi kuyanika, mankhwalawa ali ndi 99% sucrose.
Mapulo shuga
Maziko a ichi ndi madzi a mapulo a shuga. Pazotulutsa zake, mabowo akuya amabowola mapulo mchaka. Pakadutsa milungu itatu, madzi amatuluka, okhala ndi 3% ya sucrose. Mazira a mapulo amapangidwa kuchokera ku msuzi, womwe nzika zakumayiko ena (makamaka Canada) amagwiritsa ntchito m'malo mwa shuga nzimbe.
Shuga wamchere
Zopangira zomwe zimatulutsa ndi zipatso zabwino za kanjedza. Amayendetsedwa kum'mwera chakum'mawa ndi South Asia. Kuti mupeze sucrose, mphukira zamitengo ya coconut imagwiritsidwa ntchito, yomwe imaphwanyidwa ndikusanduka nthunzi. Izi zimatchedwa shuga wa kokonati. Lili ndi 20% sucrose.
Shuga wamphesa
Shuga wamphesa umapezeka kuchokera ku mphesa zatsopano. Mphesa zimakhala ndi sucrose ndi fructose. Sucrose imapezeka kuchokera ku mphesa iyenera kudutsa padziko la diatomaceous. Chifukwa cha njirayi, madzi owoneka bwino amamasulidwa popanda fungo lonunkhira komanso zokonda zakunja. Madzi okoma amayenda bwino ndi chakudya chilichonse. Chogulitsidwacho chimagulitsidwa mu mawonekedwe amadzimadzi ndi ufa.
Kwa iwo omwe amadya zakudya zabwino, shuga wamphesa ndi njira yovomerezeka yopatsa thanzi ya shuga kapena nzimbe. Komabe, mankhwala otetezedwawa komanso osasamalira chilengedwe sayenera kuzunzidwa, makamaka ndi iwo omwe akuchepetsa.
Msuzi wa shuga
Chogulitsachi sichinafalikire, popeza msuzi wa mbewu ya manyuchi uli ndi mchere wambiri wamchere ndi zinthu ngati chingamu zomwe zimapangitsa kuti zikhale zovuta kupeza pure sucrose. Manyuchi amagwiritsidwa ntchito ngati njira ina yopangira migodi ya sucrose m'malo ouma.
Mitundu pamlingo woyengera
Malinga ndi kuyeretsa kwake (kuyenga), shuga amagawika:
- shuga wofiirira (zopangira za kuyeretsa kosiyanasiyana);
- zoyera (zosenda kwathunthu).
Kuyenga kosiyanasiyana kumatsimikizira kapangidwe kake. Kuyerekeza kapangidwe kazinthuzi kukuwonetsedwa patebulo. Pokhala ndizofanana ndi ma calorie ofanana, amasiyana mosiyanasiyana pazomwe amafufuza.
Makhalidwe | Shuga woyera woyengedwa kuchokera pachinthu chilichonse chosaphika | Shuga wosasunthika nzimbe (India) |
| Zakudya za caloriki (kcal) | 399 | 397 |
| Zakudya (gr.) | 99,8 | 98 |
| Mapuloteni (gr.) | 0 | 0,68 |
| Mafuta (gr.) | 0 | 1,03 |
| Kashiamu (mg.) | 3 | 62,5 |
| Magnesium (mg.) | – | 117 |
| Phosphorus (mg.) | – | 22 |
| Sodium (mg) | 1 | – |
| Nthaka (mg.) | – | 0,56 |
| Iron (mg.) | – | 2 |
| Potaziyamu (mg.) | – | 2 |
Gome likuwonetsa kuti zotsalira za vitamini ndi mchere mu shuga wofiirira ndizokwera kuposa shuga woyera woyengedwa. Ndiye kuti, shuga wofiirira amakhala wathanzi kuposa shuga woyera.
Tsitsani tebulo lofananizira mitundu yosiyanasiyana ya shuga pomwe pano kuti izikhala pafupi.
Ubwino wa shuga
Kugwiritsa ntchito shuga pang'ono kumabweretsa phindu m'thupi. Makamaka:
- Maswiti ndi othandiza pa matenda a ndulu, komanso kuwonjezeka kwa thupi ndi m'maganizo.
- Tiyi wokoma amamwa asanaperekedwe magazi (njira isanachitike) popewa kutaya mphamvu.
- Shuga imathandizira kuyenda kwa magazi mumtsempha wamtsempha ndi ubongo, imalepheretsa kusintha kwa ziwalo.
- Amakhulupirira kuti nyamakazi ndi arthrosis sizachilendo kwa iwo omwe ali ndi dzino lokoma.
Zomwe zimapindulitsa za mankhwalawa zimangowonekera pokhapokha kugwiritsa ntchito mankhwalawo.
Kodi ndi shuga wochuluka bwanji woti ungadye patsiku popanda kuwononga thupi?
Chizoloŵezi cha wamkulu ndi 50 g patsiku. Ndalamayi sikuti imangowonjezera shuga mu tiyi kapena khofi masana, komanso fructose ndi sucrose, zomwe zimapezeka kuchokera ku zipatso, zipatso, ndi zipatso.
Ma sucrose ambiri amapezeka muzinthu zophika, zophika ndi zina. Pofuna kuti musapitirire malipiro apatsiku ndi tsiku, yesetsani kuyika shuga wocheperako mukapu ya tiyi kapena kumwa tiyi wopanda shuga konse.
Shuga kuvulaza
Zowopsa za mankhwalawa zimawonekera pomwe kugwiritsidwa ntchito tsiku ndi tsiku kumadutsa pafupipafupi. Mfundo zodziwika bwino: maswiti amawononga chiwerengerocho, amawononga enamel wamano, ndikupangitsa kuti chikwangwani chikhale pamano a caries.
| Zochitika | Mphamvu |
| Kuchuluka kwa insulin | Kumbali imodzi, kuchuluka kwa insulin kumalola kuti chakudya chambiri chizidya. Koma ngati tikumbukira njira yayikulu yama insulin "ma perforating cell", ndiye kuti titha kuzindikira zoyipa. Makamaka, kuyankha kwakukulu kwa insulin, komwe kumathandizidwa ndi kudya shuga, kumabweretsa kuwonjezeka kwa katemera komanso kuchepa kwa njira za anabolic. Kuphatikiza apo, ndi kuchepa kwa insulin (komwe sikungagwirizane ndi matenda ashuga), kuchuluka kwa mpweya m'magazi kumachepa chifukwa cholowa m'malo mwa mamolekyulu a shuga. |
| Fast machulukitsidwe | Kukhutira msanga komwe kumachitika chifukwa cha kuchuluka kwama kalori kumadutsa mwachangu ndikupangitsa kuti munthuyo akhale ndi njala kachiwiri. Ngati sichizimitsidwa, zimayambira mwatsatanetsatane, zomwe sizitsogoleredwa pakuwononga mafuta, koma pakuwononga kwa minofu. Kumbukirani, njala ndi mnzake woyipa wouma ndi kuonda. |
| Zakudya zopatsa mphamvu zambiri | Chifukwa cha kuyamwa kwake mwachangu, ndikosavuta kupitirira zomwe mumadya shuga. Kuphatikiza apo, ma carbohydrate omwe amatchulidwa ali ndi zopatsa mphamvu kwambiri kuposa zonse. Popeza kuti shuga imapezeka muzinthu zonse zophika (zomwe ndi mafuta pang'ono), zimawonjezera mayendedwe amafuta osagayidwa omwe amapita nawo kumalo osungira mafuta. |
| Kukondoweza kwa Dopamine | Kulimbikitsidwa kwa Dopamine kuchokera pakumwa kwa shuga kumawonjezera katundu pa kulumikizana kwa mitsempha, komwe, pogwiritsa ntchito maswiti nthawi zonse, kumakhudza momwe magwiridwe antchito amaphunzitsira. |
| Katundu wambiri pachiwindi | Chiwindi chimatha kusintha mpaka 100 g ya shuga nthawi yomweyo ndikumwa shuga nthawi zonse. Kuchulukanso kumawonjezera chiopsezo cha kuchepa kwama cell. Chabwino, mudzakumana ndi zosasangalatsa ngati "matsire okoma." |
| Katundu wambiri pamankhwala | Kumwa shuga wokoma ndi woyera nthawi zonse kumakakamiza kapamba kuti azigwira ntchito mopanikizika, zomwe zimapangitsa kuti zizivala mwachangu. |
| Mavuto oyaka mafuta | Kudya ma carbs othamanga kumayambitsa njira zambiri zomwe zimathandizira kuti mafuta aziwotcha kwathunthu, zomwe zimapangitsa kuti zisakhale zotheka kudya shuga ngati chopezera chakudya chama carb ochepa. |
Zina zolakwika
Komabe, mikhalidwe yoyipa yamaswiti siyokhazikitsidwa ndi izi:
- Sucrose imawonjezera njala, ndikupangitsa kudya kwambiri. Kuchulukanso kwake kumasokoneza kagayidwe kamadzimadzi. Zinthu ziwirizi zimapangitsa kuti munthu akhale wonenepa kwambiri komanso zimayambitsa matenda a atherosclerosis.
- Kudya maswiti kumawonjezera shuga m'magazi, zomwe ndizowopsa kwambiri kwa anthu omwe ali ndi matenda ashuga.
- Sucrose "amatulutsa" calcium kuchokera m'mafupa momwe amagwiritsidwira ntchito ndi thupi kuti muchepetse zovuta za shuga (makutidwe ndi okosijeni) m'magazi a Ph.
- Chitetezo cha thupi motsutsana ndi ma virus ndi mabakiteriya chimachepetsedwa.
- Kupanga zinthu zabwino pakuchulukitsa kwa mabakiteriya ngati angadwale ndi ziwalo za ENT.
- Shuga amakulitsa kupsinjika kwa thupi. Izi zikuwonetsedwa mu "kulanda" zinthu zopanikizika ndi maswiti, zomwe zimakhudzanso thanzi lathu komanso magwiridwe antchito am'mutu.
- Ngati muli ndi dzino lokoma, mavitamini ochepa a B amayamwa.Izi zimasokoneza khungu, tsitsi, misomali, ndi ntchito yamitsempha ya mtima.
- Asayansi ku University of Bath (UK) akhazikitsa ubale pakati pa matenda a Alzheimer's komanso kumwa kwambiri shuga. Malinga ndi kafukufukuyu, kuchuluka kwa shuga m'magazi kumasokoneza kaphatikizidwe ka michere yomwe imalimbana ndi matendawa. (gwero - Gazeta.ru)
Nanga bwanji shuga wofiirira?
Amakhulupirira kuti shuga wofiirira wosasankhidwa sakhala owopsa ngati mchenga woyera. M'malo mwake, sizomwe zimangovulaza zokha, koma kuchuluka kwa momwe amagwiritsidwira ntchito. Ndikulakwa kukhulupirira kuti kudya magalamu oposa 50 a shuga wofiirira sikungavulaze thupi lanu. Kuphatikiza apo, akukhulupirira kuti mapaketi ambiri a shuga wofiirira m'mashelufu am'magolosale athu ndi shuga wothira utoto, zomwe sizikugwirizana ndi zopangidwa ndi nzimbe zenizeni.
Mapeto
Ubwino ndi zowawa za shuga m'thupi la munthu sizimakhudzana ndi malonda omwewo, koma ndi kuchuluka kwa kuchuluka kwa kagwiritsidwe ntchito tsiku ndi tsiku. Kuchuluka kwa shuga, komanso kukana kwathunthu mankhwalawa, zimasokonezanso magwiridwe antchito amachitidwe ndi ziwalo. Samalani ndi zakudya zanu kuti mukhalebe athanzi mpaka kukalamba.
