John Myers
Shuga inokuvadza kune hutano munzira dzakawanda uye nemhedzisiro inosvika kure. Kutaura uku hakuchafaniri kushamisa munhu. Asi shuga ipi inotirwarisa? Izvi zvinoshanda kune chero rudzi rweshuga here? Panewo zvinotapira here zvinogona kudyiwa pasina kukuvadza hutano hwemunhu? Unogona kuwana mhinduro dzemibvunzo iyi muduramazwi redu reshuga.
Shuga – The Definition
Izwi rokuti shuga rinogona kureva zvinhu zvakawanda. Shuga, somuenzaniso, inhengo yenguva dzose yomuviri wedu muchimiro cheshuga yomuropa. Shuga inowanikwawo muzvikafu zvechisikigo zvakaita seB mumichero kana zviyo. Aya marudzi eshuga kazhinji haasi dambudziko.
Zvisinei, kana zvasvika kune shuga iyo indasitiri yezvokudya inoita kuti tivepo kwatiri (shuga yeimba, sirasi yeglucose, nezvimwewo), ipapo matambudziko kazhinji haasi kure. Nokuti shuga iyi ine utano husina kunaka. Inokuvadza mazino, inokurudzira kushayikwa kwezvinhu zvinokosha, inokonzera kushanduka kweshuga yeropa, inosimudzira maitiro asingagumi ekuputika, kukanganisa maruva emukati, inokurudzira kukura kwekenza, nezvimwewo.
Kuchinja-chinja kweshuga yemuropa kunogona kukurwarisa
Kuchinja-chinja kweshuga yeropa kunogona kubhadharwa nyore nyore nemuviri, asi chete kana zvikaitika pamwero wakajairika. Nekudaro, mashandisirwo eshuga akakwira mumaindasitiri anotungamira kukuchinja kweshuga yeropa kunoisa kunetsa pamuviri. Iyo pancreas inofanirwa kuburitsa insulin yakakura nekukurumidza kuitira kuti ropa rive neshuga yakajairwa zvakare nekukurumidza sezvinobvira.
Kana muviri uchigara uchitarisana neshuga, pancreas inoremerwa uye haichakwanisi kugadzira insulin yakakwana. Chiyero cheshuga hachichadonha kusvika pachiyero chayo chakajairika uye masero anova anodzivirira insulin nekufamba kwenguva. Pakupedzisira, chirwere ichi chinogona kukonzera chirwere cheshuga chechipiri.
Iyo glycemic index (GI)
Kukurumidza uye kukwira kwehuwandu hweshuga yeropa mushure mekudya chikafu kunoyerwa uchishandisa imwe parameter: glycemic index (kana glycemic load (GL) Carbohydrates inoonekwa seyakaipa uye isina kunaka iyo yakakwirira glycemic index yavo kana glycemic load yavo. .
Glucose yakachena ine GI yepamusoro ye 100. Chingwa chichena, somuenzaniso, chiri pakati pe70 ne85, uye chokoti necola pa 70. Kunyange zvazvo zvigadzirwa zvezviyo zvose zvine GI ye40, nyemba uye michero yakawanda nemiriwo zvakatodzika.
Nemhaka yokuti GI yakaderera inokonzera kuti shuga yeropa iwedzere zvishoma nezvishoma, zviyo zvakakwana zvekudya, maruva, uye michero nemiriwo hazviiti kuisa dambudziko pane pancreas. Kazhinji, chikafu chine GI inopfuura makumi mashanu chinonzi chakashata kupfuura avo vari pasi pe50.
Iwe unogona kuona kubva mumienzaniso iyi kuti kushandiswa kweshuga nemacarbohydrates kune zvakasiyana zvakanyanya padanho reshuga yeropa. Uye iwe unogonawo kuona kuti shuga kubva muzvokudya zvine utano inongokonzera kushanduka kweshuga yeropa uye naizvozvo inoshandiswa kugadzira simba pasina kukuvadza hutano hwako.
Nokuti shuga yechisikigo mumichero kana zviyo inogara iripo mukubatana kwechisikigo nezvinhu zvakawanda zvakasiyana-siyana (kusanganisira mavitamini, zvicherwa, uye roughage). Isolated uye yakanatswa mafomu eshuga, kune rumwe rutivi, inosanganisira (inenge) chete shuga. Shuga yemumba inogadzirwa kubva ku sucrose, dextrose inogadzirwa neglucose, shuga yemuchero inogadzirwa kubva kufructose, nezvimwewo. Shuga idzi hadzisisina zvinhu zvinoperekedza. Vakabviswa panguva yekugadzirwa kuitira kuti inenge 100 muzana chete yemhando yeshuga yasara.
Chii chinoumba shuga ine utano?
Shuga chete inowanikwa muzvokudya zvechisikigo, kureva mumichero, zviyo, nzungu, nyemba, miriwo, nezvimwewo, inogona kurondedzerwa seshuga ine utano, inonyanya kukuvadza, asi hapana imwe yeshuga iyi inenge ine utano - ine zvishoma. kunze.
Mhando dzisina kunaka dzeshuga
Asi kutanga, ngatitarisei mhando dzeshuga dzinoita kuti shuga yeropa iwedzere uye haibatsiri nekuda kwezvimwe zvakashata zvehutano. Aya ndiwo marudzi eshuga akagadzirwa zvakanyanya.
Izvi zvinosanganisira shuga iri yoga mune yayo yakachena fomu pamwe neshuga manyuchi. Pasi apa tinotsanangura marudzi akasiyana ehuga.
Glucose
Glucose ishuga iri nyore inotengeswa seshuga yemuzambiringa kana dextrose. Muchimiro chayo chomusikirwo, chinogona kuwanikwa mumichero, miriwo, zviyo, uye uchi.
Zvisinei, iyo dextrose inoshandiswa mumasiwiti akawanda, zvinwiwa, zvokudya zvemitambo, nezvimwewo hazvibvi kumazambiringa, sezvinogona kuratidza zita rayo.
Pane kudaro, inotorwa kubva kumbatatisi, gorosi, kana chibage sitachi pachishandiswa utachiona hune genetically modified microorganisms. Chibage starch chinoshandiswawo kazhinji chinobva muchibage chakachinjwa magene.
Iyi glucose iri kure nekubatsira kune hutano chero nzira.
Fructose
Fructose ndeimwe yemashuga akareruka pakati pemakabhohaidhiretsi. Zvinongoitika zvoga mumichero, miriwo, uye uchi.
Iyo fructose inoshandiswa muzvigadzirwa zvisingaverengeki zvakapedzwa ndeyechokwadi haina kuwanikwa, asi mumaindasitiri uye, seglucose, inogadzirwa nerubatsiro rwema genetically modified microorganisms.
Fructose inoita kuti uwedzere mafuta
Icho chega chingave chikonzero chakakwana kuti usiye zvigadzirwa zvakapedzwa zvine fructose. Zvisinei, pane zvimwe zvikonzero zvakanaka zveizvi.
Indasitiri inogadzirwa fructose inoshandurwa kuita mafuta nekukurumidza zvakanyanya mumuviri kupfuura glucose. Zvakaipa pahunhu. Kuita kuti zvinhu zviwedzere kuipa, iyi fructose inodzivirirawo kukura kwekusatya, iyo ihwowo hutsika hwakaipa.
Zvese zviri zviviri zvinhu pamwe chete zvinoita kuti fructose muzvigadzirwa zvakapedzwa ive mutungamiri akakwana pakati
zvokudya zvakakora.
Fructose inodyisa cancer maseru
Asi pane chimwe chinhu chakakosha zvikuru chinofanira kurangarirwa munyaya iyi. Kana iyi fructose ichibvumira muviri wedu kukura uye kubudirira zvakanyanya nekukurumidza, saka hongu mabhakitiriya epathogenic, fungi, uye maseru ekenza anobatsirwawo nazvo.
Mushure mezvose, ivo vese vanodya shuga uye havazokwanisi kuramba kupfuma kwefructose. Chidzidzo cheAmerica kubva muna 2010 chakatoratidza kuti maseru ekenza anofarira synthetic fructose kune glucose uye kuti vanobudirira zvirinani semhedzisiro.
Kubudirira
Sucrose is disaccharide inoumbwa neglucose uye fructose. Yakanatswa kubva kushuga beet kana shuga. Izvo zvinosara mushure mekugadzirisa ndeye nzimbe kana beet shuga.
Mune mamwe matanho ekugadzirisa, marudzi akasiyana eshuga chena anogadzirwa kubva pane izvi:
- Granulated shuga (tafura yeshuga kana yakanatswa shuga)
- Shuga yekukurumidza (inowanikwa nespray drying table sugar)
- Granulated shuga (yakakura granulated shuga)
- Candy sugar white (thickened sugar solution)
- brown rock candy (yakaomeswa shuga mhinduro, ine ruvara neshuga ruvara)
- shuga yehupfu (yakanyanya yakatsetseka patafura yeshuga)
- Shuga cubes (shuga yemumba yakatsikirirwa kuita cubes)
Shuga yenzimbe, shuga, kana nzimbe mbishi?
Muzvitoro zvezvokudya zvehutano kana zvitoro zvezvokudya zvehutano, mhando dzakakosha dzeshuga dzinopiwa, dzinowanzogadzirwa kubva kunzimbe (nzimbe yose kana shuga yakasvibirira). Kana shuga ichinzi shuga yakazara, ishuga yakanaka kubva kushuga beet uye kwete kubva kunzimbe.
Zvose izvi zveshuga zvinowanzoonekwa sezvakanaka uye zvine utano. Zvakangodaro, aya zvakare akazara marudzi eshuga ane shuga yakakwira inofuratira izvo zvinogoneka zvekusimudzira hutano zvemamicronutrients avanazvo.
Shuga yenzimbe ine zvicherwa zvishoma
Shuga yakasvibirira ishuga yakacheneswa zvishoma, asi mamwe mamolasi achiri kunamatira pairi. Molasses ishupu yeshuga yakasviba iyo inogadzirwa nekugadzirwa kweshuga. Ichiri ine zvicherwa zvese zvaive zvirimo mushuga beet kana nzimbe.
Saka, molasses inoonekwa sechikafu chakakosha.
Zvakadaro, mbishi shuga yenzimbe haisi yakazara-yakazara-shuga, sezvo iyo zvakare yakaiswa kune akati wandei nzira dzekugadzirisa. Pamusoro pezvo, ine chete mashoma mashoma emolasses, saka mamineral ayo emukati haakosheswe kana achienzaniswa ne sucrose. Nokudaro, shuga yakasvibirira haigoni kurondedzerwa seine utano.
Yese shuga yenzimbe inongova nani zvishoma pane shuga yepatafura
Shuga yese yenzimbe inogadzirwa zvinyoro nyoro muto wenzimbe. Iko kunatswa kune shuga chena kunobviswa zvachose pano. Mushure mekukora zvinyoro-nyoro, inodziiswa kwechinguvana kuuraya chero utachiona.
Sezvo shuga yese yenzimbe isingaite makristasi, inotsikwa-pwanya. Kuenderana kwayo kunoita kuti ive hydrophilic, zvinoreva kuti inowanzoita clump. Nokuda kwechikonzero ichi, inofanira kuchengetwa yakavharwa zvakasimba.
Yese shuga yenzimbe zvirokwazvo ndeimwe yezvakanakisa zvinotapira muchikamu cheshuga. Asi iyi zvakare ishuga yakanyungudutswa, uye iyo inenge 2 kusvika 2.5 muzana yemaminerari yemukati yaisazochinja zvakanyanya.
Maltose ine simba rakaderera rekutapira
Maltose, inozivikanwawo semalt shuga, ine mamorekuru maviri eglucose. Zvinongoitika zvoga apo tsanga dzinomera, dzakadai sebhari. Maltose inogona kuwanikwa mumiti yakawanda, asiwo muchingwa, uchi uye doro.
Nekuda kwekuravira kwayo-kunge caramel, maltose inowanzoshandiswa mune confectionery, yakabikwa zvinhu, chikafu chevana, uye zvinwiwa. Zvisinei, sezvo shuga yemalt ine simba rakaderera rekutapira kana ichienzaniswa nemamwe marudzi eshuga, inogara ichishandiswa pamwe chete nezvimwe zvinotapira.
Iwe unogona kunge watofungidzira kuti munyaya iyi, zvakare, iyo maltose yepanyama haina kushandiswa, asi panzvimbo iyo, shuga yemalt inowanikwa kubva kune starch uye genetically modified enzymes inoreva.
Glucose manyuchi mune candy
Sirasi igobvu, yakanyungudutswa mhinduro yakagadzirwa nekufashaidza masitachi echirimwa nerubatsiro rwema enzymes akagadzirwa. Iyi nzira yekugadzira yakachipa zvakanyanya uye saka ine pundutso.
Chikamu chetatu chemusika weshuga chatotongwa nemasyrups muUSA chete. Saka hazvishamisi kuti glucose uye fructose syrup inogonawo kuwanikwa mukudya zvisingaverengeki zvakagadzirirwa uye zvinwiwa munyika ino.
Sirasi yeglucose inogadzirwa kubva kune yemuriwo starch. Pamusoro pembatatisi uye gorosi, starch yechibage inonyanya kushandiswa muEurope. Chibage starch, icho chinowanzo gadziridzwa geneti, chinoputswa kuita shuga yega mabhuroko nemaenzayimu anogadzirwawo genetically engineered.
Musanganiswa wesyrup weglucose uye mamwe mashuga ari nyore anoumbwa.
Glucose syrup inogona kuwanikwa mumhando dzose dze confectionery uye yakabikwa zvinhu pamwe chete nejamu, ice cream, ketchup, gummy bears, uye mamwe akawanda "matanho", ose anokuvadza kuhutano.
Fructose manyuchi ine zvakawanda zvisingabatsiri
Fructose sirasi inogadzirwa kubva kune shuga sirasi uchishandisa imwezve kemikari maitiro inonzi isomerization. Munguva iyi, imwe glucose inoshandurwa kuita fructose.
Chikonzero cheizvi chiri pachena nekuti fructose ine simba rakanyanya kutapira kupfuura glucose. Iyo yakawanda fructose iyo sirasi ine, iyo inotapira.
Iyi ndiyowo tsananguro yekuti fructose syrup inoshandiswa kakawanda kupfuura sirasi yeglucose. Asi fructose haina kungonyanya kutapira, zvakare ine njodzi kune hutano, sezvaunotoziva.
High Fructose Corn Syrup (HFCS)
Kana iyo fructose yemukati musyrup ichikwira pamusoro pe50 muzana, inonzi yakakwira fructose sirasi yechibage. Ikozvino ine simba rakasimba rekutapira kupfuura yakajairika tafura yeshuga uye ichiri kungodhura chetatu chemutengo we sucrose kugadzira.
Iri zvechokwadi ibhizimusi rine mari yakawanda kune vanogadzira. Kune mutengi, kune rumwe rutivi, chero chinhu kunze kweiyo.
Nekuda kwesimba rayo rinonyanya kutapira, sirasi iyi inogona kugadzira inenge yese confectionery, yakabikwa chikafu, uye zvinwiwa "tastier" nenzira inodhura.
Syrup inowedzerwa kune zvakawanda zvigadzirwa zvekuti mutengi haana nzira yekudzora kure huwandu hwefructose inodyiwa.
Nekudaro, yakawandisa fructose inogona kukanganisa hutano. Kukwira kweropa, chirwere cheshuga, chirwere cheitsvo, chiropa chemafuta, uye gout zvinongova zvishoma zvemamiriro ezvinhu anogoneka ane chekuita nekunyanya kushandiswa kwefructose.
Uye iwe wagara uchiziva nezve mhedzisiro yefructose pamasero egomarara.
Maple syrup yakapfuma mune antioxidants
Mepu sirasi ndiyo yakakora muto weCanada shuga mepu. Kuti akunde, mapombi madiki anoroverwa mumiti yemepu, kubva iyo muto unobuda. Inounganidzwa mumadhishi uye yofashaidzwa kusvika mvura yapera.
Chinosara chinenge 70 muzana yeshuga. Kunyangwe maple syrup ichiri neakanyanya kuwanda emaminerari, akadaro. B. 90 - 100 mg calcium pa 100 g syrup, 1.5 mg zinc, uye 25 mg magnesium.
Nekudaro, nekuda kwehuwandu hweshuga, maple syrup haidyiwe nezana magiramu, ndosaka sirasi isingakwanisi kupa zvakawanda pakuvhara zvinodiwa nemamineral.
Zvechokwadi maple syrup iri nani pane shuga yepatafura (nekuda kwemaminerari akawedzerwa) uyewo zviri nani kudarika sirasi yefructose nokuti inenge yakaderera mufructose yemahara uye shuga yayo huru ndeye sucrose.
Mepu sirasi inewo akawanda e antioxidants uye makomisheni anogona kuva nemhedzisiro yakanaka pachirwere cheshuga, asi isu hatingati maple syrup ine hutano chaizvo.
Kune rimwe divi, sirasi yakakosha kwazvo ine zvakawanda zvehutano mabhenefiti iYacon manyuchi.
Yacon sirasi: imwe nzira ine hutano
Yacon midzi yemuriwo inokura muPeruvia Andes, uko inokosheswa zvese sekudya kwakakosha uye nezvinangwa zvekurapa. Yacon sirasi uye yacon poda inogadzirwa kubva pamudzi uyu.
Zvose zvinotapira zvishoma pane shuga, huchi, kana muto wakakora, asi ose ane hutano uye ane macalorie mashoma.
Yacon sirasi uye yacon poda inogona kutsanangurwa zvine hutano sezvinotapira zvine hutano nekuti zvinosanganisa akawanda mabhenefiti ehutano. Iyo yacon inotapira ine yakanyanya kuderera glycemic index ye 1. Inopawo iron, calcium, potassium, uye antioxidants.
Nekudaro, chinonyanya kushamisa nezveYacon imhando yeshuga yayo, iyo inonyanya kuve muchimiro chefructooligosaccharides (FOS). FOS haina kuputsika muchiropa, asi - yakafanana ne inulin - inoshanda sekudya kwebhakitiriya yakanaka mumatumbo.
Saka, yacon manyuchi uye yacon poda inotsigira hutano hwematumbo emaruva muchimiro chechimiro che prebiotic.
FOS inoratidzawo mhedzisiro yakafanana neye roughage, mukuti inomutsa kuita kwematumbo uye nokudaro inogona kurwisa kuvimbiswa.
Zvidzidzo zvakasimbisawo kuti yacon sweeteners ine metabolism-inosimudzira mhedzisiro, iyo inogona zvakare kubatsira mukuderedza uremu. Inokurudzirwa kutora 1 teaspoon yeYacon (syrup kana poda) musati madya.
Yacon syrup uye yacon poda saka zvinotapira zvinotapira kune vane chirwere cheshuga uye vanhu vakafuta uye kune avo vanhu vari kutsvaga imwe chaiyo ine hutano kune shuga.
Bvisa zvinotapira
Vamiririri vanozivikanwa zvikuru vezvinotapira vanosanganisira u. Aspartame, saccharin uye sucralose. Aspartame inozivikanwawo se "NutraSweet", "Canderel" kana kungoti E 951. Saccharin ine zita rekuti E 954 uye sucralose E 955.
Sweeteners anogadzirwa akagadzirwa anotsiva shuga. Vane simba rekutapira rakasimba asi vachiri vasina macalorie. Sezvo vasina shuga, havapiwo chikafu chebhakitiriya nefungi. Asi iyo yatova mukana wega wezvinotapira.
Nekuti iyo zero-calorie zvinhu hazviwanzo kutsigira uremu, sezvinofungidzirwa zvisizvo. Zvakapesana ndizvo zvazviri nekuti zvinotapira zvinokuita kuti ufure.
Uye kunyange iri shuga inowanzobatanidzwa nechirwere cheshuga, zvinotapira zvinogonawo kuwedzera njodzi yechirwere cheshuga: zvinotapira zvinokurudzira chirwere cheshuga.
Sweeteners zvakare ine njodzi kune itsvo. Hongu, vanotokwanisa kuita kuti vanhu vasununguke nguva isati yakwana. Pamusoro pezvo, njodzi yesitiroko inowedzera kana ukagaro kunwa zvinwiwa zvinotapira zvine zvinotapira zvekugadzira. Uye avo vanotambura nemigraines vanofanira kudzivisa zvinotapira, sezvo zvinogona kukonzera migraine kurwisa.
Muto wakakora kazhinji haukurudzirwe
Apple, pear, kana muto weagave? Mazita emuto uyu ega anoratidza kutapira kune hutano. Asi chenjera! Majusi akakora haana hutano nekuti ane shuga yakawandisa, iyo inonyanya kuumbwa nefructose. Iwe unoziva nezvekuipa kwefructose.
Nepo iwo majusi ekutanga aine 10 kusvika 15 muzana shuga, kukosha uku kunowedzera kusvika ku90 muzana sezvo mvura inoputika panguva yekugadzira.
Kunyange kana muto uchipisa zvinyoro zvishoma pane inenge 60 ° C, iyo isiri iyo iyo yose yejusi, mavhithamini anopisa kupisa uye ma enzymes ose anorasika. Chasara ishuga yakanyungudika ine zvimwe zvicherwa zvichiri kunamatira pairi.
Sezvinobvumwa - majusi aya ari nani pane ayo akagadzirwa kubva muchibage chakagadziridzwa uye tupukanana, asi muto wakakora haugone kunzi "ane hutano".
Kunyangwe zvichiri kusafanira kurondedzerwa seane hutano, masyrup anotevera achiri kukurudzirwa kupfuura muto wakakora wataurwa pamusoro apa: muto wemepu, muto wedate, mupunga wemupunga, uye mumera webhari. Yavo chete, asi yakakosha mukana ndeyekuti iyo fructose yemukati yakaderera zvakanyanya.
Uchi: kana zvakadaro, zvishoma chete
Mukuwedzera kune fructose, glucose, sucrose, uye mamwe mapolysaccharides, uchi hunewo mamwe maminerari uye enzymes. Huru hweshuga hwayo hunosvika 80 muzana. Imwe yasara inongova mvura.
Ehe, kungofanana neshuga yepatafura, iyi shuga yakanyungudutswa inogona kukuvadza mazino, kusimbisa pancreas, uye kukuvadza matumbu. Nokudaro, uchi hunofanira kudyiwa chete muhuwandu hushoma - zvakare tichifunga nezvekuti nyuchi (se "mhuka yepurazi") haisi nguva dzose inobatwa zvakanaka uye nekuchenjerera mazuva ano, asi inongoberekwa chete nokuda kwekuita kwavo uye kushandiswa zvakakodzera.
Manuka uchi: inoshandiswa semushonga
Huchi hweManuka hunosiyana pakati pemhando dzose dzeuchi. Semushonga wechivanhu, unoshandiswa pazvirwere zvakawanda. Izvi ndezvekutenda kune yayo huru inoshanda musanganiswa, methylglyoxal.
Pasinei nehuwandu hwefructose (inenge 40 muzana) uye glucose (inenge 30 muzana), haifaniri kukuvadza mazino. Chidzidzo chesainzi chakatoratidza kuti huchi hwemanuka hunogona kudzivirira mazino kubva paplaque pamwe chete nekemikari chlorhexidine mhinduro.
Huchi hweManuka hunofanira kungoonekwa semushonga, unotorwa muhuwandu hudiki hunoenderana uye chete pazvinenge zvichidikanwa.
Coconut blossom sugar yakafanana neshuga yenzimbe
Kokonati inotumbuka shuga inowanikwa kubva muto mutsva wekokonati inotumbuka. Nokuda kwechikonzero ichi, muto wemaruva unotanga kubikwa pamoto wakashama kuti uite sirasi yakakora. Aya ndiwo magadzirirwo anoitwa coconut blossom syrup.
Kuita kuti kokonati itumbuke shuga, sirasi inowedzera kupiswa kusvikira yapenya. Kana yatonhorerwa, inogayiwa zvakanaka.
Ikozvino iyo coconut inotumbuka shuga - zvinopesana nezvingataurwa nezita rayo - haina kuravira sekokonati asi ine yakasimba caramel-yakafanana flavour. Inotapira zvishoma kudarika shuga yetafura uye ine kunakidza kunofadza zvikuru.
Iko hakuna zvinyorwa zvinovimbika zvezvinonzi yakaderera glycemic index (GI) ye 35. Sezvo kokonati inotumbuka shuga ine shuga yakawanda, yakafanana neshuga yenzimbe, inofanira kungoshandiswa zvishoma uye zviri nani kuchinjanisa kune imwe. dzimwe nzira.
Shuga inotsiva: xylitol, erythritol, sorbitol
Shuga dzinotsiva dzinosanganisira sorbitol, xylitol, mannitol, maltitol, uye erythritol. Havafanirwe kuvhiringwa nezvinonaka. Aya macarbohydrates anotapira, asi haaswedere pedyo nesimba rinotapira reshuga yemumba (kunze kwexylitol). Naizvozvo, ivo vanowanzo shandiswa pamwe chete neanotapira. Saka kungwarira kunorairwa pano zvakare.
Kazhinji, shuga inotsiva ine macalorie mashoma pane yakajairika shuga, inopinda muropa zvishoma nezvishoma (yakaderera yeshuga yeropa inokwira), uye inogadzikiswa zvakanyanya pasina insulin. Mukuwedzera, ivo vanongova acidic zvishoma, saka havakuvadzi hutano hwemazino. Aya mabhenefiti anoita kuti shuga inotsiva inakidze.
Kubva pamakemikari ekuona, zvinotsiva shuga zviri pakati pezvinwiwa zveshuga zvinowanikwawo mumichero, miriwo, howa, nezvimwewo. Zvechokwadi, zvinhu zvinoshandiswa muindasitiri hazvibvi pazvokudya izvi, asi kubva kugorosi uye chibage starch.
Kana chibage uye mabhakitiriya anoshandiswa kuputsa zvigadziro zvekuvaka shuga hazvina genetically modified, iyo inotsiva shuga inogona kuva imwe nzira yakanaka kune marudzi eshuga atotaurwa. Chero ivo vachidyiwa muhushoma, kana zvisina kudaro, vane simba raxative mhedzisiro.
Erythritol, inozivikanwawo se erythritol, zvakare ndeyeboka remashuga anotsiva. Inowanikwa kuburikidza nekuvirisa iyo glucose kubva mugorosi kana chibage starch inoviriswa nembiriso yakakosha.
Kana ichienzaniswa neshuga, erythritol ine simba rekutapira rinosvika makumi manomwe muzana uye mabhenefiti ehutano akafanana neaya exylitol.
Nekudaro, erythritol ine maviri anooneka mabhenefiti pane xylitol.
Kune rumwe rutivi, inenge isina makorikori (20 kcal / 100g) uye kune rumwe rutivi, 90 muzana yaro inopinda muropa kuburikidza nemukati mudiki uye inobviswa zvachose kuburikidza neitsvo. Ingori pasi pe10 muzana inoburitswa nemuura hombe.
Erythritol saka iri nani kushivirirwa pane xylitol uye mamwe madoro eshuga, kunyangwe mushure mekudya yakawanda.
D-Ribose haisi sweetener
Kufanana nefructose kana glucose, D-ribose ndeyeboka remashuga akareruka asi haana kukodzera sekutapira. Mutengo wekirogiramu wakatenderedza 60 euros uye simba rekutapira rakanyanya kuderera. Iyo zvakare haibike kana kubika zvakanaka ne ribose. D-Ribose inoshandiswa sekuwedzera kwezvokudya eg B. inotorwa mukuneta kusingaperi, kukanganisa kwemoyo, kana fibromyalgia.
Mhedziso pamhando dzakasiyana dzehuga
Zvinonetsa kupfuudza nguva uchitsvaga kuti ndeipi sweetener inofanirwa kuve yakanyanya kunaka. Hazvingave zvine musoro here kurumudza mukanwa zvishoma kubva mukuravira kutapira kuitira kuti uwane mafaro apo neapo?
Izvi zviri nyore kutaura pane kuzviita. Nekuti chinhu chimwe ndechechokwadi: shuga inopindwa muropa uye kubvisa kupindwa muropa neshuga chimwe chinhu kunze kwe "mubhedha wesilika" :-). Asi kungotsiva mhando dzeshuga kana huwandu hweshuga hwawashandisa kusvika zvino kunogona kuve kutanga kwakanaka. Edzawo zvinotapira zvechisikigo Yacon, Stevia, kana Luo Han Guo.
