Zvikafu zvine shuga - izvo zvavari uye nemhando dzeshuga

Zvemukati

• Mhando dzeshuga dziripo muzvikafu
• 1. Sucrose
• 2. Fructose
• 3. Lactose
• 4. Starch
• 5. Mudiwa
• 6. Sirosi yechibage
• 7. Maltodextrin
• Chikafu chakakura mushuga nemafuta

Carbohydrate ndiwo manyuko makuru emuviri, achipa pakati pe50 uye 60% yemakoriori ayo anofanirwa kumedzwa mukati mezuva. Kune mhando mbiri dzekabohydrate: yakapusa uye yakaoma.

Mahydrohydrate akareruka anodhonzwa nekukurumidza padumbu remukati, zvichitungamira mukuwedzera kwehuwandu hweshuga muropa, uye inofanirwa kudyiwa nekuchengetwa nevanhu vakafuta, chirwere chemwoyo, vane chirwere cheshuga kana avo vane matambudziko e insulin. Mimwe mienzaniso yezvikafu zvakapfuma mune akareruka makabhohaidhiretsi chena shuga, tsvuku shuga uye uchi.

Zvimwe zvekudya zvakaita sechingwa, mbatatisi, mupunga, bhinzi nemabheet zviwanikwa zvine makabhohaidhiretsi akaomarara, ayo, kana akagayiwa, anozoshanduka kuita glucose, zvisinei anowedzera huwandu hweglucose muropa zvishoma nezvishoma zvichienderana nechikafu uye huwandu hwefibre iyo ine, ivo vanogona zvakare kuverengerwa mune yakaenzana uye yakaenzana kudya.

Mhando dzeshuga dziripo muzvikafu

Shuga inogona kuwanikwa nenzira dzakasiyana siyana zvichienderana nemakemikari ayo, iine mazita akasiyana uye mashandiro mumuviri. Iyi inotevera rondedzero inoratidza mhando dzakasiyana dzeshuga uye ndeapi masosi avo ezvokudya:

1. Sucrose

Sucrose, inonyatso kuzivikanwa setafura yeshuga, disaccharide, inoumbwa nekubatana kwemorekuru we glucose uye imwe ye fructose. Parizvino, mukomboni uyu unoshandiswa sechiwedzera mune akati wandei zvigadzirwa zvakagadzirwa.

Iyi mhando yeshuga ine yakakwira glycemic index, saka kana ichinyura padanho remukati, inokurumidza kuwedzera shuga yeropa, kuwedzera pakufarira kuunganidzwa kwemafuta mumuviri, uye nekudaro, kunyanyodyisa kwayo kunosanganiswa njodzi yakawedzera yechirwere chemoyo, kufutisa uye chirwere cheshuga.

Zvekudya zvinyorwa: nzimbe, shuga tsvuku, demerara shuga, beet shuga uye zvigadzirwa zvirimo.

2. Fructose

Fructose ndeye monosaccharide, ndiko kuti, ndeimwe yemamorekuru akareruka emakabohydrate uye ndiyo inotapira kupfuura ese. Fructose inogadzirwa nekushandura iyo glucose irimo muchibage starch. Kufanana nesucrose, kushandiswa kwayo kwakanyanya kunosanganisirwa nenjodzi yakawedzera yezvirwere zvemoyo uye metabolic.

Zvekudya zvinyorwa: michero, zviyo, miriwo uye huchi.

3. Lactose

Lactose, inonyatso kuzivikanwa semukaka shuga, disaccharide inoumbwa nekubatana kweglucose molecule ine galactose molecule Vamwe vanhu vane kusashivirira kwerudzi urwu rwehuga, saka mune dzino mamiriro ekushandisa kwavo kunofanira kudzikiswa kana kubviswa kubva mukudya.

Zvekudya zvinyorwa: mukaka uye zvigadzirwa zvemukaka.

4. Starch

Starch yakaoma yakaoma makabhohaidhiretsi akaumbwa nema polysaccharides maviri, amylopectin uye amylose, ayo anogaya zvishoma nezvishoma mumuviri uye anogadzira glucose sechigadzirwa chekupedzisira.

Rudzi urwu rwechikafu runofanira kudyiwa muhuwandu hwakaringana mukudya, kudzivirira kudyiwa zvakanyanya, nekudaro kudzivirira kuwandisa uye nezvirwere zvakabatana.

Zvekudya zvinyorwa: mupunga, mbatatisi, pasita, bhinzi, pizi, chibage, hupfu uye starch yechibage.

5. Mudiwa

Uchi hunoumbwa nemamorekuru eglucose uye fructose, kunyanya, ichishandiswa sechinhu chinotapira chechisikigo, zvisinei, mashandisirwo ayo anofanirwawo kuve akaganhurirwa kudzivirira kuwandisa.

Uchi hunopa hutano hwakawanda, sezvo iine mavitamini uye zvicherwa zvinobatsira kuwedzera dziviriro yemuviri.

Zvekudya zvinyorwa: Huchi hwenyuchi.

6. Sirosi yechibage

Chibage sosi inogadziriswa shuga mhinduro iyo inoshandiswa kutapira akasiyana zvigadzirwa zvine maindasitiri. Nekuda kwekuwanda kwayo kweshuga, kudyiwa kwezvigadzirwa zvine maindasitiri zvine manyuchi aya zvinogona kukonzera zvimwe zvirwere, sekufutisa, chirwere chemwoyo uye chirwere cheshuga.

Kune zvakare yakakwira fructose yechibage sosi, iyo inotorwa kubva muchibage manyuchi chete ine yakakwira kuwanda kweshuga uye inoshandiswa zvakare kutapira zvigadzirwa zveindasitiri nezvinwiwa.

Zvekudya zvinyorwa: chikafu chine maindasitiri, zvinwiwa uye majusi ehupfumi.

7. Maltodextrin

Maltodextrin ndiyo mhedzisiro yekuparara kweiyo starch molecule, saka inoumbwa nemamorekuru eglucose. Maltodextrin iripo mune zvidiki zvidiki uye mune zvigadzirwa zveindasitiri, ichishandiswa seyakagwinyisa kana kuwedzera huwandu hwechikafu.

Uye zvakare, maltodextrin ine yakakwira glycemic index uye nekudaro haina kukurudzirwa kune vane chirwere cheshuga kana vanhu vane matambudziko e insulin.

Zvekudya zvinyorwa: mamisi evana, zvinovaka muviri zvekuwedzera, hamburger, zviyo zvekupura uye zvimwe zvinogadzirwa chikafu.

Chikafu chakakura mushuga nemafuta

Zvikafu zvakawanda zvakapfuma mushuga zvakare zvakapfuma mumafuta, senge quindim, brigadeiro, mukaka wakanyoroveswa, keke, lasagna, bhisikiti pakati pevamwe. Nechikonzero ichi, pamusoro pekufarira huremu, inobvumira kutanga kwechirwere cheshuga, sezvo ichiwedzera huwandu hweshuga yeropa sezvo iine yakakwira glycemic index.

Uye zvakare, ivo vanowedzerawo cholesterol, triglycerides uye njodzi yezvirwere senge atherosclerosis uye chirwere chemwoyo, uye zvinofanirwa kudyiwa zvisingaite kuchengetedza muviri uine hutano.