Iwo makumi mashanu nemashanu Anowanzozivikanwa Mazita eShuga (Mamwe Anonyengera)

Zvemukati

• Chii chinowedzerwa shuga?
• Glucose kana fructose - zvine basa here?
• 1. Shuga / sucrose
• 2. High fructose chibage manyuchi (HFCS)
• 3. Agave nekita
• 4–37. Mamwe mashuga ane glucose uye fructose
• 38-52. Shuga ine glucose
• 53–54. Shuga ine fructose chete
• 55-56. Mamwe mashuga
• Iko hakuna kudikanwa kwekudzivirira zvakasununguka zvichiitika shuga

Yakawedzera shuga yatora kutaridzika sechinhu chinodzivirira mukudya kwemazuva ano.

Paavhareji, maAmerican anodya anenge 17 mashupuni eshuga yakawedzerwa zuva rega rega ().

Zvizhinji zveizvi zvakavanzwa mukati mezvakagadziriswa zvigadzirwa, saka vanhu havatozviona kuti vari kuzvidya.

Yese shuga iyi inogona kuve yakakosha muzvirwere zvakakura zvakawanda, zvinosanganisira chirwere chemwoyo uye chirwere cheshuga (,).

Shuga inoenda nemazita mazhinji akasiyana, saka zvinogona kuve zvakaoma kuti uone kuti yakawanda sei chikafu chirimo.

Ichi chinyorwa chinonyora mazita makumi mashanu nemashanu akasiyana eshuga.

Kutanga, ngatitsanangurei muchidimbu kuti zvakawedzerwa shuga uye kuti mhando dzakasiyana dzinogona kukanganisa hutano hwako sei.

Chii chinowedzerwa shuga?

Panguva yekugadzirisa, shuga inowedzerwa kuchikafu kuti chiwedzere kunaka, kugadzirwa, pasherefu hupenyu, kana zvimwe zvinhu.

Yakawedzera shuga inowanzo kuve musanganiswa weshuga yakapusa senge sucrose, glucose, kana fructose. Mamwe marudzi, akadai segalactose, lactose, uye maltose, haana kujairika.

Chikafu neDrug Administration (FDA) ikozvino inoda kuti huwandu hweshuga yakawedzerwa iyo ine chikafu kana chinwiwa chine yakanyorwa pane iyo Nutrition chokwadi chitambi. Iyo label inofanirwa zvakare kunyora iyo muzana Mazuva ese Kukosha (DV).

Zvichakadaro, imwechete-chinongedzo mashuga uye manyuchi, senge tafura shuga uye mapira manyuchi, ane zvakasiyana zvakasiyana zvinovaka muviri chokwadi chitaridzi.

Kune izvo zvigadzirwa, iyo label yacho inosanganisira iyo muzana DV yeshuga yakawedzerwa. Ruzivo urwu runogona zvakare kuoneka mumutsetse wezasi pazasi pechiratidzo pamwe chete nehuwandu hweshuga yakawedzerwa ().

Shuga inowanzo kuwedzerwa kuzvikafu zvakagadzirwa. Iyo FDA yakatsanangura "shuga" uye inoda kuti mamwe mashuga anyorwe se "akawedzera shuga" mune zvigadzirwa zvekudya.

Glucose kana fructose - zvine basa here?

Muchidimbu, hongu. Glucose uye fructose - kunyangwe zvavo zvakajairika uye zvinowanzo kuwanikwa pamwechete - zvinogona kuve nemhedzisiro dzakasiyana pamuviri wako. Glucose inogona kuverengerwa neanenge ese maseru mumuviri wako, nepo fructose inogadziriswa inenge iri muchiropa ().

Zvidzidzo zvakaratidza kakawanda zvinokuvadza zvinokonzerwa neshuga yakawanda yekushandisa (6,, 8).

Izvi zvinosanganisira insulin kushora, metabolic syndrome, chakakora chiropa chirwere, uye mhando 2 chirwere cheshuga.

Saka nekudaro, kudya zvakawandisa zvemhando ipi neipi yeshuga kunofanirwa kudzivirirwa.

Yakawedzera shuga inoenda nemazita mazhinji, uye mazhinji marudzi ane glucose kana fructose. Kudzivisa kuwanda kweshuga mukudya kwako kwezuva nezuva kwakakosha hurongwa hwehutano.

1. Shuga / sucrose

Sucrose ndiyo yakajairika mhando yeshuga.

Kazhinji inonzi "tafura yeshuga," iyo inowanzoitika makabhohydrate anowanikwa mumichero yakawanda nemiti.

Tafura yeshuga inowanzo kutorwa kubva munzimbe kana beet yeshuga. Inosanganisira 50% glucose uye 50% fructose, yakasungwa pamwechete.

Sucrose inowanikwa mune zvakawanda zvekudya. Mamwe acho anosanganisira:

• aizi kirimu
• chihwitsi
• mafurawa
• makuki
• pasoda
• michero yemichero
• michero yakakanyiwa
• nyama yakagadzirwa
• zviyo zvemangwanani
• ketchup

Sucrose inozivikanwawo setafura shuga. Zvinoitika zvakasikwa mumichero yakawanda nemiti, uye zvinowedzerwa kune ese marudzi ezvikafu zvakagadziriswa. Inosanganisira 50% glucose uye 50% fructose.

2. High fructose chibage manyuchi (HFCS)

Yakakwira fructose yechibage sirafu (HFCS) inotapira inoshandiswa zvakanyanya, kunyanya muUnited States.

Iyo inogadzirwa kubva muchibage starch kuburikidza nemaindasitiri maitiro. Inosanganisira zvese fructose uye glucose.

Kune mhando dzakasiyana dzakasiyana dzeHFCS dzine huwandu hwakasiyana hwefructose.

Mhando mbiri dzinojairika dzinoshandiswa muzvikafu uye zvinwiwa ndeizvi:

• HFCS 55. Iyi ndiyo mhando yakajairika yeHFCS. Iine 55% fructose, ingangoita 45% glucose, nemvura.
• HFCS 42. Iyi fomu ine 42% fructose, uye iyo yasara iri glucose nemvura ().

HFCS ine chinyorwa chakafanana neicho che sucrose (50% fructose uye 50% glucose).

HFCS inowanikwa mune zvakawanda zvekudya uye zvinwiwa, kunyanya muUnited States. Izvi zvinosanganisira:

• pasoda
• chingwa
• makuki
• chihwitsi
• aizi kirimu
• makeke
• Zviyo zvezviyo

Yakakwira fructose chibage sirasi inogadzirwa kubva muchibage starch. Iyo inoumbwa neakasiyana huwandu hweiyo fructose uye glucose, asi kuumbwa kwacho kwakangofanana zvakafanana nesucrose kana tafura shuga.

3. Agave nekita

Agave nectar, inonziwo agave manyuchi, inotapira inozivikanwa kwazvo inogadzirwa kubva kumuti weagave.

Iyo inowanzo shandiswa senge "ine hutano" imwe nzira kune shuga nekuti hairove mashuga eropa zvakanyanya senge mamwe akawanda marudzi eshuga.

Zvisinei, agave nekita ine 70-90% fructose uye 10-30% glucose.

Inoshandiswa mune zvakawanda "zvekudya zvine hutano," senge mabara emichero, maonititi anotapira, uye mabhara ezviyo.

Agave nekita kana sirafu inogadzirwa kubva kune iyo agave chirimwa. Iine 70-90% fructose uye 10-30% glucose.

4–37. Mamwe mashuga ane glucose uye fructose

Yakawanda yakawedzerwa shuga uye zvinotapira zvine zvese glucose uye fructose.

Heano mienzaniso mishoma:

• beet shuga
• blackstrap molasses
• shuga tsvuku
• sirasi yakasungwa
• nzimbe jisi makristasi
• nzimbe shuga
• caramel
• sarobhu sirasi
• castor shuga
• coconut shuga
• shuga yemusanganisi (shuga yeupfu)
• zuva shuga
• demerara shuga
• Florida makristasi
• muto wemichero
• michero muto concentrate
• goridhe shuga
• goridhe manyuchi
• shuga yemazambiringa
• uchi
• icing shuga
• shandura shuga
• maple manyuchi
• manyuchi
• muscovado shuga
• panela shuga
• rapadura
• shuga mbishi
• munatsi sirafu
• manyuchi manyuchi
• sucanat
• treacle shuga
• turbinado shuga
• yero shuga

Aya mashuga ese ane huwandu hwakasiyana hwese glucose uye fructose.

38-52. Shuga ine glucose

Aya ma sweeteners ane pure glucose kana glucose inosanganisirwa neshuga isiri fructose. Aya mamwe mashuga anogona kusanganisira mamwe mashuga akadai segalactose:

• chimera chebhari
• brown mupunga manyuchi
• chibage manyuchi
• zviyo siraidhi yakasimba
• dextrin
• dextrose
• chimera chine diastatic
• ethyl maltol
• shuga
• shuga yakasimba
• lactose
• chimera sirasi
• maltodextrin
• maltose
• mupunga manyowa

Aya mashuga ane glucose, kungave yega kana musanganiswa neshuga kunze kweiyo fructose.

53–54. Shuga ine fructose chete

Aya maviri anotapira ane chete fructose:

• crystalline fructose
• fructose

Yakachena fructose inongodaidzwa kuti fructose kana crystalline fructose.

55-56. Mamwe mashuga

Kune mashoma mashuga akawedzerwa asina kana glucose kana fructose. Ivo havanyanyi kutapira uye vashoma zvakajairika, asi iwo dzimwe nguva anoshandiswa seanotapira:

1. D-ribose
2. galactose

D-ribose uye galactose hazvina kutapira seglucose uye fructose, asi zvinoshandiswa zvakare se zvinotapira.

Iko hakuna kudikanwa kwekudzivirira zvakasununguka zvichiitika shuga

Iko hakuna chikonzero chekudzivirira shuga iyo yakasarudzika iripo muzvikafu zvese.

Zvibereko, miriwo, uye zvigadzirwa zvemukaka zvakasikwa zvine huwandu hweshuga asiwo fiber, mavitamini, zvicherwa, uye nezvimwe zvinobatsira.

Iyo yakashata hutano mhedzisiro yeshuga yakanyanya kudyiwa inokonzerwa nehukuru hwakawanda hweshuga yakawedzerwa iyo iriko mukudya kwekuMadokero.

Nzira inoshanda kwazvo yekudzora kudya kwako kweshuga ndeyekudya zvakanyanya zvakakwana uye zvishoma zvakagadziriswa chikafu.

Nekudaro, kana iwe ukafunga kutenga chikafu chakapakurwa, chenjerera mazita mazhinji akasiyana ayo shuga inopfuura.