Zvaunoda Kuziva NezveIzvino Alternative Sweeteners

Zvemukati

• Musi wesirasi
• Manyuchi manyuchi
• Palmyra jaggery
• Brown mupunga manyuchi
• Stevia
• Kokonati shuga
• Monk muchero
• Yacon mudzi
• Ongororo ye

Shuga haisi chaizvo munharaunda yakanaka yehutano. Nyanzvi dzakafananidza njodzi dzeshuga nefodya uye vakatopokana kuti ipindwa muropa semushonga. Kushandiswa kweshuga kwakabatanidzwa nechirwere chemwoyo uye kenza, iyo indasitiri yeshuga yakaedza kuchengeta paDL kwemakumi emakore.

Pinda: Kuwedzera kufarira mune dzimwe nzira dzeshuga. Iyo Specialty Chikafu Association, iro boka revatengesi rinogadzira marekodhi ekutsvagisa ramangwana reindasitiri yezvikafu, yaisanganisira alt-zvinotapira pane yayo runyorwa rwegumi ekufanotaura maitiro e2018.

Nekuda kwehuipi hweshuga, vanhu vari kutanga kutsvaga zvinotapira zvine "yakaderera glycemic kukanganisa, mashoma akawedzera-shuga macalorie, uye zvinonakidza zvinotapira pamwe netsoka dzakatsiga," Kara Nielsen, mutevedzeri wemutungamiri wemaitiro uye kushambadzira kweCCD Innovation, akadaro. mune yemaitiro mushumo. Akafanotaura manyuchi akagadzirwa kubva pamisi, mhunga, uye yacon midzi inozove inonyanya kufarirwa. (Edza aya gumi ane hutano masisitimu akatapira neakasikwa shuga inotsiva.)

Mune mamwe mazwi, iwe une zvakawanda zvekusarudza zvekugutsa rako rinotapira zino. Ikozvino pane chinotapira chakagadzirwa kubva chero chero chinotapira chikafu-coconut, maapuro, shavi mupunga, bhari-zvichiita kuti zvive nyore kupfuura nakare kti udzike patafura shuga.

Asi nekuda kwekuti sweetener inogadziriswa zvishoma pane shuga yenguva dzose haigadziri utano. "Vanhu vari kuchinjisa kune izvi zvimwe zvinotapira izvo zvave neruzha nguva pfupi yadarika nekuti vanofunga kuti zvine hutano hwakanyanya," anodaro Keri Gans, nyanzvi yezvekudya. Mimwe yezvinotapira zvine zvinovaka muviri zvausingatore kubva pashuga chena asi mune zviyero. Iwe unofanirwa kudya zvizhinji yeiyo inotapira kuti uwane yakanaka dose yezvibereko, izvo sezvaungafungidzira, ipfungwa yakaipa.

Gans inokurudzira kusarudza chinotapira zvichibva pane zvaunofarira uye kudzikira kuti unodya zvakadii sezvaungaita shuga yenguva dzose. (I USDA inokurudzira kuchengeta shuga yakawedzerwa kuti isapfuure gumi muzana yemakoriyumu ako ezuva nezuva.) Pazasi: Zviri nani kusarudza chinotapira chekuravira uye kutsvaga kuwedzera kwevhitamini kumwewo.

Kunyangwe ivo vasingafanire kuvhenekerwa nezvikafu zvine hutano, aya manyowani anotapira anoreva mamwe maratidziro nemafuta ekuyedza nawo. Heano mamwe ezvinonaka anotapira aunogona kuona akawanda egore rino.

Musi wesirasi

Zuva sirasi inotapira yemvura ine imwechete inotapira, caramel-y kuravira semuchero. Asi kana zvichibvira, zviri nani kushandisa mazuva ese. " "Asi kana wagadzira sirasi yemusi uye wobvisa muto unonamira kubva pazuva rakabikwa, unorasikirwa neyakawandisa."

Manyuchi manyuchi

Imwe nzira yekutapira sirapu inotorwa kubva mumhunga wemhunga. (FYI, manyuchi manyuchi anowanzo kukohwiwa kubva kumiti inotapira yemhunga, kwete iyo imwechete michero inoshandiswa kukohwa tsanga dzezviyo.) Yakafuta kunge mamora, anotapira zvakanyanya, uye anotapira, saka zvishoma zvinoenda kure, anodaro Dana White, chipangamazano wezvehutano. registered dietician. Anokurudzira kuedza sirasi mumachira esaladhi, zvinhu zvakabikwa, kana zvinwiwa.

Palmyra jaggery

Palmyra jaggery is sweetener kubva muto kubva papalmyra palm tree iyo dzimwe nguva inoshandiswa muAyurvedic kubika. Iine mavara e calcium, phosphorus, uye iron, uye mavhitaminzi B1, B6, uye B12. Izvo zvakafanana mumacalorie kutafura shuga, asi zvinotapira kuti iwe ugone kuenda nekushandisa zvishoma. (Zvakafanana: Ko Ayurvedic Diet Yakakodzera Kurasikirwa Kwehuremu?)

Brown mupunga manyuchi

Mupunga webrown mupunga unogadzirwa nekupwanya masitashi emupunga wakabikwa. Yese ishuga uye ine glycemic index ye98, kanenge kaviri yeshuga yepatafura. Chimwe chinokanganisa kukoshesa kucherechedzwa, kumwe kuongorora kwakawana kuti zvimwe zvigadzirwa zveshizi zverice zvigadzirwa pamusika zvine arsenic, saka enderera nekungwarira.

Stevia

Stevia inotorwa kubva mumuti we stevia. Inoratidzika seshuga chena yenguva dzose asi inotangira pa150 kusvika ku300 nguva dzinotapira. Kunyangwe ichibva muchirimwa, stevia inoonekwa seyekugadzira zvinotapira nekuda kwehuwandu hwekugadziriswa. Stevia yave yakarova nekuti ndeye zero macalorie, asi haina mhosva. Iyo inotapira yakabatanidzwa kune inogona kuitika yakaipa pamatumbo mabhakitiriya.

Kokonati shuga

Kokonati shuga ine kashoma tsvuku yeshuga kuravira. Isarudzo iri nani pane shuga yetafura kune vanhu vanotarisa shuga yavo yemuropa sezvo ine yakaderera glycemic index uye saka inokonzeresa kushoma kwe insulin mhinduro. Zvinogoneka kuenda pamusoro, zvakadaro. "Kokonati shuga yakawana kutariswa kwakanyanya nekuti vanhu vanosanganisa chero nekokonati nechikafu chehutano," akadaro Gans. "Asi hazvina kufanana nekuruma mukokonati; ichiri kugadziriswa."

Monk muchero

Kunge stevia, iyo inotapira inotapira inogadzirwa nemonk yemichero yakadzika-koriori, inotapira-inotorwa nemiti ine yakaderera glycemic index. Ose ari maviri anotapira zvakanyanya nehurefu hushoma. "Monk muchero wanga uriko kwekanguva asi wakawana simba mumakore mashoma apfuura se gen rinotevera rezvinotapira zvekugadzira," anodaro White. Anoyambira kuti haisati yave pachiitiko kwenguva yakakwana kuti itarise chero hutano husina kunaka.

Yacon mudzi

Sirapu inounganidzwa kubva kune yacon midzi chirimwa iri kuwana yakawanda hype izvozvi nekuti ine pre-biotic fiber. (Refresher: Pre-biotics chinhu chisingagayiwe nemuviri wako chinoshanda sechikafu chebhakitiriya mumatumbo ako.) Asi zvakare, nekuda kwemakori asina chinhu, zviri nani kuti utarise kumwe kune yako pre-biotic kugadzirisa. .

Ongororo ye