Crystal Nelson
Anthu ambiri amakonda zakudya zotsekemera - kaya ndi shuga wamakampani kapena zotsekemera zopanga. Koma ndi shuga wochuluka bwanji patsiku ndi wathanzi? Ndipo kuchuluka kwa sweetener komwe muyenera kudya ndi kotani? PraxisVITA imalongosola kuchuluka kwatsiku ndi tsiku komwe kumalimbikitsidwa.
Kodi shuga wambiri patsiku? - Malangizo pakudya shuga
Bungwe la WHO limalimbikitsa kuti musamadye zosaposa zisanu pa zana zilizonse zama calorie tsiku lililonse monga shuga. Pafupifupi, pafupifupi magalamu 25 patsiku. Ndi ma calories 2000 zopatsa mphamvu patsiku, ndiye kuti 100 zopatsa mphamvu mu mawonekedwe a shuga wokonzedwa. Izi ndi pafupifupi mipiringidzo isanu ya chokoleti kapena galasi (mamililita 250) a zakumwa zoziziritsa kukhosi.
Zomwe zikutanthawuza apa ndi shuga waulere basi, mwachitsanzo, shuga wowonjezedwa ku chakudya. Izi siziphatikizapo shuga wongochitika mwachilengedwe, monga omwe amapezeka mu uchi kapena timadziti ta zipatso.
Sweetener - pali malire?
Ngati mukufuna kusunga zopatsa mphamvu kuchokera ku shuga wamakampani, nthawi zambiri mumagwiritsa ntchito zotsekemera. Kaya mu khofi, mu mawonekedwe a maswiti, kapena yogati - timakumana ndi kukoma kochita kupanga muzakudya zambiri. Popeza mphamvu yokometsera ya zotsekemera zopangira zimakhala zambiri kuposa shuga wa mafakitale, pang'ono pang'ono ndikwanira kupanga kukoma kokoma. Koma kuchuluka kwa sweetener komwe mungadye patsiku ndi kotani?
Malinga ndi WHO, kumwa zotsekemera kumakhala kopanda vuto bola ngati malire ena sapitilira. Mothandizidwa ndi maphunziro ambiri, WHO yatanthauzira zomwe zimatchedwa ADI mtengo (zovomerezeka tsiku ndi tsiku). Kudya kwa moyo wa tsiku ndi tsiku kumaganiziridwa.
Gome lachidule: zotsekemera kwambiri sizowopsa
Acesulfame (E950): 9 milligrams pa kilogalamu ya kulemera kwa thupi patsiku
Aspartame (E 951): 40 milligrams pa kilogalamu ya kulemera kwa thupi patsiku
Cyclamate (E 952): 7 milligrams pa kilogalamu ya kulemera kwa thupi patsiku
Saccharin (E 954): 5 milligrams pa kilogalamu ya kulemera kwa thupi patsiku
Sucralose (E 955): 15 milligrams pa kilogalamu ya kulemera kwa thupi patsiku
Thaumatin (E 957): Sizinakhazikitsidwe (palibe nkhawa zathanzi zogwiritsidwa ntchito molingana ndi magulu a akatswiri)
Neohesperidin DC (E 959): 5 milligrams pa kilogalamu ya kulemera kwa thupi patsiku
Steviol glycosides (E 960): 4 milligrams pa kilogalamu ya kulemera kwa thupi patsiku
Neotame (E 961): 2 milligrams pa kilogalamu ya kulemera kwa thupi patsiku
Aspartame acesulfame mchere (E 962): Sizinakhazikitsidwe (akatswiri samanena nkhawa zilizonse zaumoyo)
Advantame (E 969): 5 milligrams pa kilogalamu ya kulemera kwa thupi patsiku
Kodi ndingadziwe bwanji zakudya zomwe zili ndi zotsekemera?
Chakudya chomwe chili ndi zotsekemera chiyenera kunena kuti "ndi zotsekemera". Ngati ili ndi chisakanizo cha shuga wa mafakitale ndi zotsekemera, zimati "ndi shuga ndi zotsekemera" pa mankhwala.
Pankhani ya olowa m'malo a shuga, kuchuluka kokwanira kovomerezeka patsiku sikunatchulidwe chifukwa European Food Safety Authority sinafotokoze nkhawa zilizonse zaumoyo. Komabe, zakudya zomwe zili ndi zoposa khumi pa zana za zolowa m'malo mwa shuga ziyenera kulembedwa kuti zimakhala ndi mankhwala ofewetsa thukuta ngati zitamwa mopitirira muyeso (pafupifupi magalamu 20-30 patsiku), mwachitsanzo, zomwe zimayambitsa kutsekula m'mimba.
Izi ndi zovomerezeka zolowa m'malo mwa shuga:
- Sorbitol (E 420)
- Mannitol (E 421)
- Isomalt (E 953)
- Madzi a Polyglycerol (E 964)
- Maltitol (E 965)
- Lactitol (E 966)
- Xylitol (E 967)
- Erythritol (E 968)
Pa mndandanda wa zosakaniza za mankhwala omwe ali ndi zowonjezera, izi zalembedwa, mwachitsanzo, monga "sweetener sorbitol" kapena "sweetener E 420".
