Zvinotapira - shuga

Izwi rekuti shuga rinoshandiswa kutsanangura huwandu hwakasiyana hwemakemikari anosiyana pakutapira. Kazhinji shuga dzinosanganisira:

• Glucose
• Fructose
• Galactose
• Sucrose (yakajairika tafura shuga)
• Lactose (shuga inowanikwa zvakasikwa mumukaka)
• Maltose (chigadzirwa che starch kugaya)

Shuga inowanikwa zvakasikwa mumukaka zvigadzirwa (lactose) uye michero (fructose). Mazhinji eshuga mukudya kweAmerica anobva kumashuga akawedzerwa muzvigadzirwa zvekudya.

Mamwe emabasa eshuga anosanganisira:

• Ipa zvinotapira zvinonaka kana wawedzerwa kuchikafu.
• Chengetedza kutsva uye mhando yechikafu.
• Ita sekuchengetedza mujamu nemajellisi.
• Simbisa kunonaka mune nyama dzakagadziriswa.
• Ipa kuviriswa kwechingwa uye mapundu.
• Wedzera zvakawanda ku ice cream uye muviri kune kabhoni sodas.

Chikafu chine mashuga echisikigo (senge michero) zvinosanganisirawo mavitamini, zvicherwa, uye faibha. Zvikafu zvakawanda zvine shuga yakawedzerwa zvinowanzo wedzera macalorie asina zvinovaka muviri. Izvi zvekudya uye zvinwiwa zvinowanzodaidzwa kuti "zvisina chinhu" macalorie.

Vazhinji vanhu vanoziva kuti kune yakawanda yakawanda yakawedzerwa shuga musoda. Nekudaro, yakakurumbira "vhitamini-mhando" mvura, zvinwiwa zvemitambo, zvinwiwa kofi, uye zvinwiwa zvine simba zvakare zvinogona kunge zvine yakawanda yakawedzerwa shuga.

Zvimwe zvinotapira zvinogadzirwa nekugadzirisa shuga masanganiswa. Zvimwe zvinoitika zvakasununguka.

Sucrose (tafura shuga):

• Sucrose inoitika zvakasikwa muzvikafu zvakawanda uye inowanzo kuwedzerwa kuzvinhu zvinotengeswa zvinotengeswa. Iyo disacharride, iyo inogadzirwa ne2 monosaccharides - glucose uye fructose. Sucrose inosanganisira shuga mbishi, shuga yakawanda, shuga tsvuku, shuga yavanodya, uye shuga yeturbinado. Tafura yeshuga inogadzirwa neshuga kana beet yeshuga.
• Shuga mbishi yakasungwa, yakasimba, kana yakaoma. Ine shava muvara. Shuga mbishi ndiyo chikamu chakasimba chinosiyiwa kana mvura kubva mumuto wenzimbe yapwa.
• Shuga yebrown inogadzirwa neshuga makristasi anouya kubva pamasora manyuchi. Shuga yebrown inogona kugadzirwa nekuwedzera mamorera kumashure kune chena granulated shuga.
• Shuga yeConfectioner (inozivikanwawo sehupfu hwakatsetseka) yakanyatsonaka pasi sucrose.
• Turbinado shuga ishuga yakanatswa zvishoma iyo inoramba iine mamwe mamolasses ayo.
• Mashuga akasvibira uye mashava haana hutano kupfuura shuga chena ine granulated.

Mamwe mashuga anowanzo shandiswa:

• Fructose (muchero shuga) ndiyo shuga inowanzoitika muzvibereko zvese. Iyo inonziwo levulose, kana michero shuga.
• Mudiwa mubatanidzwa wefructose, glucose, nemvura. Iyo inogadzirwa nenyuchi.
• Yakakwira fructose chibage sirasi (HFCS) uye chibage manyuchi zvinogadzirwa nechibage. Shuga neHFCS zvine huwandu hwakaenzana hwekutapira. HFCS inowanzo shandiswa muzvinwiwa zvinotonhorera, zvinhu zvakabikwa, uye zvimwe zvigadzirwa zvemumagaba.
• Dextrose yakafanana nemakemikari neglucose. Iyo inowanzo shandiswa pakurapa zvinangwa senge mu IV hydration uye parenteral chikafu zvigadzirwa.
• Dzorera shuga inzira yechishuga iyo inoshandiswa kubatsira kuchengeta zviwitsi uye zvinhu zvakabikwa zvinotapira. Uchi ishuga invert.

Shuga doro:

• Shuga doro inosanganisira mannitol, sorbitol, uye xylitol.
• Aya ma sweeteners anoshandiswa sechinhu chinogadzirwa muzvakawanda zvigadzirwa zvekudya izvo zvakanyorwa kuti "zvisina shuga", "diabetic", kana "low carb". Aya ma sweeteners anodhonzwa nemuviri pane yakaderera zvishoma chiyero kupfuura shuga. Ivo zvakare vane inenge hafu yekoriori yeshuga. Havafanirwe kunge vachivhiringidzwa neshuga zvinotsiva izvo zvine macalorie mahara. Shuwa doro rinogona kukonzera mudumbu kurwadza uye manyoka mune vamwe vanhu.
• Erythritol ishuga inowanzoitika shuga inowanikwa mumichero uye chikafu chakaviriswa. I60% kusvika 70% inotapira seshuga yetafura, asi ine mashoma macalorie. Zvakare, hazviunzi kuwanda kwekuwedzera kweshuga muropa mushure mekudya kana kukonzera kuora kwemeno. Kusiyana nezvimwe shuga zvidhakwa, hazvikonzere mudumbu kugumbuka.

Mamwe marudzi eshuga echisikigo:

• Agave nekita mhando yakanyatsogadziriswa yeshuga kubva ku Agave tequiliana (tequila) chirimwa. Agave nectar inenge 1.5 nguva inotapira kupfuura shuga yakajairwa. Iyo ine makumi matanhatu emakoriori nepuniki kana ichienzaniswa ne40 macalorie eiyo yakaenzana shuga yetafura. Agave nekita haina hutano kupfuura huchi, shuga, HFCS, kana chero imwe mhando yekutapira.
• Glucose inowanikwa mumichero mune zvidiki zvishoma. Ichowo sirasi yakagadzirwa kubva muchibage starch.
• Lactose (mukaka shuga) ndiyo makabhohaidhireti ari mumukaka. Yakagadzirwa neshuga uye galactose.
• Maltose (malt shuga) inogadzirwa panguva yekuvira. Inowanikwa mudoro nechingwa.
• Maple shuga inouya kubva kune huni hwemapuri miti. Iyo inoumbwa nesucrose, fructose, uye glucose.
• Molasses inotorwa kubva pane zvasara zvekugadzira nzimbe.
• Stevia zvinotapira akakwidziridzwa akakurisa akatorwa kubva kune iyo stevia chirimwa iyo inozivikanwa seyakachengeteka neiyo FDA. Stevia ari 200 kusvika 300 nguva inotapira kupfuura shuga.
• Monk michero inotapira zvinogadzirwa kubva muto wechi monk muchero. Ivo vane zero macalorie pakushanda uye vari 150 kusvika 200 nguva inotapira kupfuura shuga.

Tafura yeshuga inopa macalorie uye hapana zvimwe zvinovaka muviri. Zvinotapira zvine macalorie zvinogona kutungamira mukuora kwemeno.

Hwakawanda huwandu hweshuga-hune chikafu chinogona kubatsira mukuwedzeredza huremu muvana nevakuru. Kufutisa kunowedzera njodzi yerudzi rwechipiri chirwere cheshuga, metabolic syndrome, uye yakakwira BP.

Shuwa doro senge sorbitol, mannitol, uye xylitol zvinogona kukonzera kurwadza kwemudumbu nemanyoka kana ichidyiwa yakawanda.

Shuga iri kuUnited States Chikafu neDrug Administration's (FDA) rondedzero yezvikafu zvakachengeteka. Iyo ine gumi nematanhatu macalorie pa teaspoon kana 16 macalorie pa4 gramu uye inogona kushandiswa zvine mwero.

IAmerican Heart Association (AHA) inokurudzira kudzikamisa huwandu hweshuga yakawedzerwa mukudya kwako. Kurudziro yacho inowedzera kune ese marudzi eshuga akawedzerwa.

• Vakadzi havafanirwe kuwana anopfuura zana zana macalorie pazuva kubva pashuga yakawedzerwa (anenge mashupuni matanhatu kana 25 magiramu eshuga).
• Varume havafanirwe kuwana anopfuura zana nemakumi mashanu macalorie pazuva kubva pashuga yakawedzerwa (anenge mapuniki mapfumbamwe kana magiramu makumi matatu neshuga).

IUnited States Dhipatimendi Rezvekurima (USDA) Kudya Zvigadziriso zvevaAmerican zvakare inokurudzira kudzikisira mashuga akawedzera kwete anopfuura gumi muzana emakori ako pazuva. Dzimwe nzira dzekudzora kudya kwako kweshuga yakawedzerwa inosanganisira:

• Inwa mvura panzvimbo yesoda yakajairwa, "vhitamini-mhando" mvura, zvinwiwa zvemitambo, zvinwiwa zvekofi, uye zvinwiwa zvine simba.
• Idya zviwitsi zvishoma uye mashupu anotapira akadai se ice cream, makuki, uye makeke.
• Verenga zvinyorwa zvekudya zvemashuga akawedzerwa mune zvakapakurwa zvinwiwa uye sauces.
• Parizvino hapana kurudziro yezuva nezuva yeshuga inowanzoitika inowanikwa mumukaka nemichero yezvibereko, asi yakawandisa chero shuga inogona kukanganisa maitiro pahutano hwako. Izvo zvakakosha kuti uve nechikafu chakaringana.

Iyo American Diabetes Association nhungamiro yemitemo inotaura kuti haufanire kudzivirira shuga dzese nezvikafu zvine shuga kana uine chirwere cheshuga. Unogona kudya zviyero zvidiki zveizvi chikafu panzvimbo yemamwe makabhohaidhiretsi.

Kana uine chirwere cheshuga:

• Shuga inokanganisa kutonga kweropa glucose zvakafanana nemamwe makabhohaidhiretsi kana achidyiwa pakudya kana zvekudya. Icho chichiri chirevo chakanaka kudzora chikafu uye zvinwiwa neshuga yakawedzerwa, uye kunyatso tarisa huwandu hweshuga yeropa rako.
• Chikafu chine shuga shuwa chinogona kunge chiine macalorie mashoma, asi ive shuwa kuti uverenge zvinyorwa zvemakabohydrate ezvekudya izvi. Zvakare, tarisa rako rehuga reropa.

Shandura AB, Boucher JL, Cypress M, et al. Nutrition Therapy kurudziro kune manejimendi evakuru vane chirwere cheshuga. Chirwere cheshuga. 2014; 37 (suppl 1): S120-143. PMID: 24357208 www.ncbi.nlm.nih.gov/pubmed/24357208.

Gardner C, Wylie-Rosett J; American Heart Association Nutrition Komiti yedare reNutrition, et al. Asina kukwana zvinozipa zvinotapira: mashandisiro azvino uye maonero ehutano: chirevo chesainzi kubva kuAmerican Heart Association uye American Diabetes Association. Chirwere cheshuga. 2012; 35 (8): 1798-1808. PMID: 22778165 www.ncbi.nlm.nih.gov/pubmed/22778165.

Dhipatimendi reU.S. reHutano neHuman Services, Dhipatimendi Rezvekurima reUS 2015-2020 Zvokudya Nhungamiro yevaAmerica. 8th ed. health.gov/dietaryguidelines/2015/guidelines/. Yakabudiswa Zvita 2015. Yakasvika Chikunguru 7, 2019.

Dhipatimendi Rezvekurima reU.S. Hutano uye husina kudya zvinovaka muviri zvinotapira zviwanikwa. www.nal.usda.gov/fnic/nutritive-and-nonnutritive-sweetener-resource. Yakasvika Chikunguru 7, 2019.