Matanho matatu ekuderedza kushandiswa kweshuga

Zvemukati

• 1. Zvishoma nezvishoma deredza shuga
• 2. Usaise shuga pazvinwiwa
• 3. Verenga zvinyorwa
• Nei zvakakosha kudzikisa shuga

Nzira mbiri dziri nyore uye dzinobudirira dzekudzora shuga yekushandisa haisi yekuwedzera shuga pakofi, muto kana mukaka, uye kutsiva chikafu chakanatswa neshanduro dzadzo dzese, senge chingwa, semuenzaniso.

Uye zvakare, kudzikisira kushandiswa kweshuga zvakakoshawo kudzikisa kushandiswa kwezvikafu zvakagadzirwa uye kuverenga iwo mavara kuti uone huwandu hweshuga mune chimwe nechimwe chikafu.

1. Zvishoma nezvishoma deredza shuga

Iyo inonaka inotapira inopindwa muropa, uye kugadzirisa iwo mabhudzi ekuravira ajaira iyo inotapira, zvinoda kuti zvishoma nezvishoma udzikise shuga iri muchikafu kusvikira wajaira kunhuwirira kwechisikigo kwechikafu, pasina kuda kushandisa shuga kana zvinotapira.

Nekudaro, kana iwe uchiwanzo kuisa 2 mashupuni eshuga chena mukofi kana mukaka, tanga kuwedzera chete 1 kapuni, kunyanya brown kana demerara shuga. Mushure memavhiki maviri, chinja shuga nemadonhwe mashoma eStevia, inova inotapira yakasikwa. Ona gumi nezvimwe zvinotapira zvakasikwa zvinogona kushandiswa kutsiva shuga.

2. Usaise shuga pazvinwiwa

Nhanho inotevera haisi yekuwedzera shuga kana zvinotapira mukofi, tii, mukaka kana muto. Zvishoma nezvishoma, mukanwa munowanzojaira uye shuga inova isinganyanyi kukosha.

Huwandu hweshuga hunogona kudyiwa pazuva hunongova 25 g chete, ine 1 punipuni yeshuga yatove ne24 g uye 1 girazi resoda ine 21 g. Pamusoro pezvo, shuga inowanikwawo mune zvishoma zvinotapira zvekudya zvakaita sechingwa uye zviyo, zvichiita kuti zvive nyore kusvika kune yako yakanyanya kukurudzirwa muganho pazuva. Ona zvimwe zvekudya zvine shuga yakawanda.

3. Verenga zvinyorwa

Chero iwe paunotenga chigadzirwa chakasimudzwa, verenga chitauro chazvo nokungwarira, uchitarisa huwandu hweshuga hwainayo. Nekudaro, iyo indasitiri inoshandisa mhando dzakasiyana dzeshuga sechinhu chinogadzirwa nezvigadzirwa zvacho, uye inogona kunge iripo pazita nemazita anotevera: inverted shuga, sucrose, glucose, glucose, fructose, molasses, maltodextrin, dextrose, maltose uye sirasi yechibage.

Paunenge uchiverenga chitaridzi, zvakakoshawo kuti urangarire kuti izvo zvekutanga zvigadzirwa pane izvo zvinyorwa ndizvo zviri zvakanyanya muchigadzirwa. Saka, kana shuga ikauya pekutanga, ndicho chinonyanya kushandiswa kugadzira icho chigadzirwa. Ona mamwe matipi ekuti ungaverenga sei chinyorwa chekudya muvhidhiyo iyi:

Nei zvakakosha kudzikisa shuga

Kunyanya kunwa shuga kunosanganisirwa nenjodzi yakawedzera yezvirwere zvakaita serudzi rwechipiri chirwere cheshuga, uric acid yakakwira, cholesterol zhinji, kuwedzerwa kweropa uye gomarara. Ona mamwe matambudziko uye dzidza kuti nei shuga yakaipa kwazvo kune hutano hwako.

Kuchengeta kunwa shuga kunonyanya kukosha kuvana, sezvo vachiri kugadzira tsika dzavo dzekudya uye kuwanda kweshuga kunwa kubva paudiki zvinopa mukana wekuwedzera chirwere cheshuga uye chirwere chemoyo pamazera madiki. Ona matipi ekutenga zvine hutano muchitoro.