Zvese Zvaunoda Kuziva NezveShuga

Zvemukati

• Nei Ndichifanira Kunetseka Nekuti Ingani Shuga Yandinodya? Tiri Kukuvadzwa Kwerudzii Chaizvoizvo Kutaura nezve?
• Nei Kutsvagisa nezveSugar Spotty?
• Ndeupi Musiyano Pakati peFructose, Glucose, Galactose, uye Sucrose?
• Yakawanda Sei Shuwa Yandinofanira Kudya Zuva Nezuva?
• Zvakadini neShuga kubva kuZvisikwa Zvisikwa, Semichero-Izvo Zvakaipa futi?
• Chii Chaicho Chinowedzerwa Shuga?
• Sei Shuga Yakawedzerwa kune Zvakawanda Zvinhu?
• Pane Zvikafu Zvisingafungidzirwe Zvinogara Zviine Shuga Yakawanda Zvandinofanira Kuziva uye Pamwe Kugara Kure Kwazvo?
• Ishuga yakasviba Chaizvoizvo Iri nani kwandiri Kupfuura Yakajairwa Granulated Sugar (Sucrose)?
• Zviri Nani Kushandisa Uchi, Maple Sirasi, uye Zvimwe "Zvakasikwa" Zvinotapira Pane Kugara Shuwa?
• Ndeupi Musiyano uripakati peHigh-Fructose Chibage Sirasi (HFCS) uye Yakajairwa Shuga? HFCS Zvakaipa Chaizvoizvo Here?
• Chii Chinokuvadza Mukudya Chikafu Chakagadzirwa Senge Aspartame, Sucralose, uye Saccharin?
• Zvakadini ne "Natural" Zero-Calorie Sweeteners, Senge Stevia uye Monk Fruit Extract (Nectresse)?
• Chii Chinonzi Shuwa Doro?
• Pane Pane Mamwe Mhando dzezvinonaka Zvandinofanira Kudzivisa?
• Ndezvipi Zvakanakisa Zvinhu Zvekudya Kana Iwe Uchishuvira Chinhu Chinotapira?
• Ndeipi NdeYakanakisa Nzira Yekutapudza Shuga?
• Unogona Kupindwa Muropa Neshuga Here?
• Ongororo ye

Takazadzwa neshuga kwese kwatinoshandura-tiri vaviri munhau, tichitiudza kuti tidzikise huwandu hwatiri, uye mune zvakawanda zvekudya nezvinwiwa zvatinodya zuva nezuva. Uye ichi chinopesana neshuga zvirokwazvo hachina kutapira, sezvo chinotisiya tisina chokwadi nezvekuti ungagutsa sei zvishuwo zvisina zvihwitsi, kana zvinotapira zvekugadzira zvakachengeteka, uye chii chaunogona kudya. Panzvimbo pekukanda tauro pane hupenyu hwakanaka-kana, zvakatoipisisa, kutendeukira kukiki kuti usunungure kushushikana-gadzirisa chokwadi pamusoro pemarudzi ese eshuga kuti ugone kurapa muviri wako (uye rako rinotapira zino) kurudyi.

Nei Ndichifanira Kunetseka Nekuti Ingani Shuga Yandinodya? Tiri Kukuvadzwa Kwerudzii Chaizvoizvo Kutaura nezve?

Kufunga

Chekutanga, zviri pachena: Shuga inowedzera macalorie asina chinhu pakudya kwako, uye kana ukasangwarira, izvo zvinogona kuwedzera inches muchiuno chako. Ramba wakadaro, uye zvinogona kukonzera kufutisa, izvo zvinounza huwandu hwemamwe matambudziko ehutano akadai sechirwere chemoyo, anodaro Laura Schmidt, Ph.D., purofesa wehutano hwehutano muChikoro cheMishonga paYunivhesiti yeCalifornia, San. Francisco.

Asi dzakawanda dzenyaya dzinounzwa neyakawandisa shuga yekushandisa inofungidzirwa kuti haina hukama zvachose nekufutisa uye nezvimwe nezvekuti chinhu chacho chinogadzirwa sei mumuviri wako. "Zvidzidzo mumhuka zvinoratidza kuti kudya kwefructose kunyanya kunogona kushandura kugona kwako kudzora kudya, kuderedza kugona kwako kupisa mafuta, uye kukurudzira maficha ehutachiona, sekukwira kweropa, kuwedzera mafuta, uye kukonzera chiropa chakakora uye insulin kuramba," anodaro Richard Johnson, MD, purofesa wemishonga paYunivhesiti yeColorado muDenver uye munyori we The Fat Switch.

Imwe imwe isiri-yakanyanya-inotapira divi mhedzisiro yeshuga: makwinya. "Kana muviri wako uchigaya mamorekuru eshuga senge fructose kana glucose, anosunga mapuroteni nemafuta uye anogadzira mamorekuru matsva anonzi glycation end zvigadzirwa, kana maAGE," anodaro David E. Bank, dermatologist muMount Kisco, NY uye SHAPE chipangamazano nhengo yebhodhi . Sezvo maAGEs paanoungana mumasero ako, anotanga kuparadza rutsigiro rweganda, aka, collagen uye elastin. "Nekuda kweizvozvo ganda rakakwenya, risingachinjiki uye risingapenye," anodaro Bank

Nei Kutsvagisa nezveSugar Spotty?

Kufunga

Zvakaoma kupatsanura mhedzisiro yeshuga pamunhu nekuti kudya kwedu kunosanganisira zvakasiyana-siyana zvekushandisa uye zvinovaka muviri, saka tsvakiridzo yakawanda yakaitwa pamhuka dzinoshandisa hombe, yakasarudzika yeshuga isingamiriri manwiro edu chaiwo (60). muzana yezvokudya pane 15 muzana), anodaro Andrea Giancoli, MPH, RD, mutauriri weChikamo cheNutrition uye Dietetics.Kumwe kunetseka kwave kuchiratidzwawo pamusoro pekuti izvo zvidzidzo zvemhuka zvakashandisa fructose yakachena pane kusanganiswa kwefructose uye glucose sezvatinowanzo shandisa, anowedzera Johnson, uyo pachake ave achiita tsvakurudzo yeshuga (inotsigirwa neNational Institutes of Health) kwemakumi emakore.

Ndeupi Musiyano Pakati peFructose, Glucose, Galactose, uye Sucrose?

Kufunga

Rimwe nerimwe remamorekuru aya rinoshandiswa kugadzira marudzi akasiyana-siyana emacarbohydrates. Fructose inowanikwa zvakasikwa mumiti mizhinji, huchi, miti nemichero michero, michero, uye yakawanda midzi midzi. Ndizvowo zvinoita kuti shuga itapire. Glucose iri mune starch uye yakapiswa kugadzira simba, uye galactose inowanikwa mumukaka shuga. Sucrose, kana tafura yeshuga, iri glucose uye fructose yakasungwa pamwechete.

Mazhinji macarbohydrates anoshandurwa kuita glucose uye anoshandiswa kuita simba kana kuchengetwa semafuta. Asi kusiyana nemamwe mashuga, ayo anogadziriswa muropa rako, fructose inoenda kuchiropa chako kuti igadzirwe. Kana ichinge yadyiwa zvakawandisa, chiropa hachichakwanise kugadzirisa fructose sesimba uye pachinzvimbo chichiichinja kuita mafuta, ayo anozopedzisira awedzera metabolic syndrome. Chiropa chine mafuta chinogonawo kukonzerwa nedoro uye mune zvakakomba zviitiko zvinoshanduka kuita chirwere chechiropa.

Yakawanda Sei Shuwa Yandinofanira Kudya Zuva Nezuva?

Kufunga

Sekureva kweAmerican Heart Association (iro chete sangano rinokurudzira huwandu hwedhayeti), vakadzi havafanirwe kudya anopfuura mashupuni matanhatu eshuga yakawedzerwa zuva rega rega (muganho wevarume mapuniki mapfumbamwe). Izvi hazvisanganise shuga kubva kune zvakasikwa senge michero.

Kuti uise izvi nenzira yakajeka, teaspoon yeshuga yakaenzana ne4 gramu uye 16 makorikori. Chinwiwa makumi maviri-ounce cheshuga-inotapira chinwiwa (soda, chinwiwa chemitambo, kana muto) kazhinji chine mashupuni gumi neshanu kusvika gumi nemanomwe ezvinhu zvinotapira. Parizvino muvhareji weAmerica anotora anopfuura mashupuni makumi maviri nemaviri-352-uye macalorie-eshuga yakawedzerwa zuva nezuva. Ndiyo mashupuni gumi nematanhatu uye 256 macalorie akawanda kupfuura anokurudzirwa.

Zvakadini neShuga kubva kuZvisikwa Zvisikwa, Semichero-Izvo Zvakaipa futi?

Kufunga

Kwete, hapana chakaipa nekusanganisa zvibereko zvitsva mukudya kwako. "Muchero une fructose, asi huwandu hwacho hwakadzikira (4 kusvika ku9 gramu pakushanda), uye zvakare ine hutano hwakanaka, hwakadai sevitamin, antioxidants, potasium, uye fiber, izvo zvinobatsira kunonoka kunwa shuga uye kupikisa zvimwe zvacho. ," Johnson anodaro.

Asi, sechinhu chero chipi zvacho, michero inofanirwa kudyiwa zvine mwero, zvinoreva kuti maviri kana mana servings pazuva - kunyanya kana uine chirwere cheshuga- uye mune yavo yakasikwa fomu. Verenga: isina kuiswa (pamwe neshuga yakawedzerwa), yakaomeswa (mune shuga yakanyanyisa uye dzimwe nguva shuga inowedzerwa), kana jusi. "Juicing inobvisa fiber kubva muchero uye inoshandura kuti ive imwe yakanyanyisa yefructose. Izvi zvinoita kuti zvive nyore kwazvo kushandisa tani yehuga mune imwe girasi duku uye inoita kuti shuga yako yeropa iwedzere nokukurumidza, "anodaro Schmidt. Iko kusimuka mushuga yeropa kunokonzeresa chiropa kuchengeta mafuta uye kuita insulini isingagone, inogona kuwedzera njodzi yako yechirwere cheshuga.

Iwe unofanirwa zvakare kucherechedza kuti mimwe michero yakakwira mune shuga kupfuura mimwe. Idzo idzo vanhu vazhinji vanofunga nezvadzo dzinosanganisira mabhanana (14 gramu mune imwe svikiro, izvo chaizvo zvisiri izvo zvakashata), mango (46g), uye matamba (39g). Shuga yakawanda inoreva mamwe makorikori, saka kana iwe uri kutarisa manwiro ako eshuga kuti udzikise huremu kana chinangwa cheshuga, iwe unofanirwa kudzikamisa huwandu hweiyi michero ine shuga yakawanda yaunodya.

Chii Chaicho Chinowedzerwa Shuga?

Kufunga

"Kusiyana ne lactose mumukaka uye fructose muchero, shuga dzakawedzerwa hazviitike zvakasikwa. Izvo zvinowedzerwa kune zvekudya uye zvinwiwa panguva yavo yekugadzirisa kana kugadzirira," anodaro Rachel Johnson, Ph.D., MPH, RD, purofesa wezvokudya pa Yunivhesiti yeVermont muBurlington. Shuga yakawedzerwa inogona kuve chero mhando, inosanganisira huchi, tsvuku tsvuku, maple sirasi, dextrose, fructose, high-fructose chibage sirasi, granulated shuga, mbishi shuga, uye sucrose, kutumidza mashoma. Kuti uwane runyorwa rwakakwana, shanyira iyo USDA MyPlate webhusaiti.

Sei Shuga Yakawedzerwa kune Zvakawanda Zvinhu?

Kufunga

Imwe dzidziso ndeyekuti angangoita makore makumi maviri kusvika makumi matatu apfuura, mafuta akazove muvengi Nha. haingaone shanduko mukuravira. "Kutapira kweshuga kunofadza mukanwa wedu," anodaro Kathy McManus, RD., mutungamiriri wedhipatimendi rezvokudya zvinovaka muviri paBrigham uye Women's Hospital muBoston.

Nekuda kweizvozvo, isu tajaira kujairira chikafu chedu kutapira kupfuura izvo zvavanofanirwa kunge vari. Sekureva kweUSDA, vekuAmerican 'pagore-capita kunwa kwecaloric zvinotapira kwakawedzera makumi matatu neshanu muzana

mapaundi-pakati pa1950 na2000.

Shuga inobatsirawo kuwedzera pasherufu hupenyu hwezvimwe zvigadzirwa.

Pane Zvikafu Zvisingafungidzirwe Zvinogara Zviine Shuga Yakawanda Zvandinofanira Kuziva uye Pamwe Kugara Kure Kwazvo?

Kufunga

"Shuga inowedzerwa kusvika zvikamu makumi masere kubva muzana zvezvigadzirwa zvakachengetwa pamashefu ezvitoro zvedu," anodaro Schmidt. Ketchup, sosi dzemabhodhoro, uye mapfekero esaladhi ndezvimwe zvezvikonzero zvikuru, uye zvinowanikwawo muzvinhu zvakadai sechingwa nemakororo. Imwe bhagel yakajeka, semuenzaniso, inogona kuve nematanhatu magiramu eshuga.

"Shuga yakavanzwa mumhando dzose dzezvokudya zvausingafungi nezvayo nokuti unozviona sezvakanaka uye kwete zvinotapira, saka kudzidza kuziva mashuga aya pamabhii ezvinyorwa zvakakosha," Schmidt anowedzera. Pamusoro peavo vaunogona kuona (shuga, uchi, manyuchi), tsvaga mazwi anopera muna "-ose." Uye rangarira, iyo yakakwira iri pane iyo rondedzero, iyo inowedzera shuga iyo chigadzirwa chine.

Ishuga yakasviba Chaizvoizvo Iri nani kwandiri Kupfuura Yakajairwa Granulated Sugar (Sucrose)?

Kufunga

Kwete mashuga ese ari maviri anotorwa kubva kunzimbe, "shuga mbishi yakanatswa zvishoma pane shuga yakajairwa uye inochengeta mamwe mamora," anodaro Rachel Johnson. Kunyange zvoreva kuti ine zvishoma iron necalcium, hapana kukosha kune hutano kwekuvaka muviri, uye zvese zviri zviviri zvine huwandu hwakaenzana hweakoriori.

Zviri Nani Kushandisa Uchi, Maple Sirasi, uye Zvimwe "Zvakasikwa" Zvinotapira Pane Kugara Shuwa?

Kufunga

Kwete. "Iwo ese mashuga ari nyore anowedzera kuwanda macalorie, uye muviri wako unozvibata nenzira imwecheteyo," anodaro McManus. "Chero ipi fomu, rimwe nerimwe rinogayikwa nyore nyore uye rinopinda muropa rako, uye kana rikaitwa zvakawandisa izvi zvinogona kuumba insulin kuramba uye zvinogona kukuisa panjodzi yekubatwa nechirwere cheshuga."

Ndeupi Musiyano uripakati peHigh-Fructose Chibage Sirasi (HFCS) uye Yakajairwa Shuga? HFCS Zvakaipa Chaizvoizvo Here?

Kufunga

Tafura shuga-aka. sucrose -inoumbwa ne50 muzana fructose uye 50 muzana glucose. HFCS inotorwa kubva muchibage uye inewo fructose uye glucose; dzimwe nguva ine fructose yakawanda kupfuura shuga uye dzimwe nguva ine zvishoma, Richard Johnson anodaro. "High-fructose chibage sosi chiri pakaipisisa muzvinwiwa zvinotonhorera, apo inoumbwa neinosvika 55 kusvika 65 muzana fructose," anowedzera. "Zvisinei, mune zvimwe zvigadzirwa sechingwa, chaizvoizvo ine fructose shoma kupfuura shuga yepatafura."

Migumisiro yakaipa yefructose inowedzerwa muHFCS, sezvo iri muyero wepamusoro wefructose kupfuura mamwe marudzi mazhinji. Uye kuiswa kweiyo yakakwira-fructose sosi yechibage inopindirana neiri kuwedzera mwero wekufutisa, Richard Johnson anowedzera.

Chii Chinokuvadza Mukudya Chikafu Chakagadzirwa Senge Aspartame, Sucralose, uye Saccharin?

Kufunga

"Ini ndinofunga mutongo uchiri kunze kune vese vakatsiva," anodaro McManus. Iyo FDA inofunga aspartame (inotengeswa pasi pezita reEqual, Nutrasweet, uye Sugar Twin), sucralose (Splenda), uye saccharin (Sweet'N Low) kuve "inowanzoonekwa seyakachengeteka" kana GRAS, uye yakagadzira chinogamuchirwa chezuva nezuva kudya ( ADI) kune yega. ADI inoenderana nehuremu hwako. Semuenzaniso, mukadzi ane makirogiramu zana nemakumi mapfumbamwe angada kudya machati gumi nesere easpartame-inotapira dhayeti soda kana mapaketi mapfumbamwe esaccharin kuti apfuure iye ADI. "Kuva nemwero kwakakosha, uye ndinotenda kuti unofanirwa kutsvaga chikafu chine hutano, pasina kuwedzera zvigadzirwa," McManus anowedzera.

Tsvagiridzo inoratidzawo kuti zvinotapira zvekugadzira zvinogona kusashanda sechinotsiva shuga kana zvasvika pakugutsa zvishuwo. Ipo shuga ichikonzera kupindurwa kwemubairo muuropi hwako, kuwedzera dopamine mazinga sezvo simba rakagadziriswa, kushandisa chimwe chinhu chinotapira hakuwedzeri dopamine zvachose, sekureva kwechangobva kuitwa Yale University Chikoro cheMishonga kudzidza.

Zvakadini ne "Natural" Zero-Calorie Sweeteners, Senge Stevia uye Monk Fruit Extract (Nectresse)?

Kufunga

"Izvi zvinonakidza vatengi nekuti zvakasikwa kupfuura zvinotapira zvekugadzira, asi hazvisi zvakasikwa zvizere," anodaro McManus.

Sezvo sucrose ichitorwa nemakemikari kubva munzimbe, stevia inotorwa kubva kumuti stevia rebaudiana. MaJapan ane zvinhu zvinotapira zvine stevia kwemakumi emakore uye maSouth America akashandisa mashizha eStevia kwemazana emakore, asi iyo FDA yakangopa stevia GRAS chinzvimbo muna 2008. Iyi inotapira inotapira kanokwana kuita 300 inotapira seshuga.

Monk michero yemichero (inotengeswa pasi pezita rekuti Nectresse) inouya kubva paguruva rinowanikwa kumaodzanyemba kweChina nekuchamhembe kweThailand. Kutapira kwayo kunobva kwete kubva kushuga dzepanyama asi antioxidant inonzi mogroside, iyo inotapira ka200 kusvika ku500 seshuga. Kunyangwe tsvakiridzo shoma yakaitwa pairi, monk muchero wemuchero unoratidzika kunge wakachengeteka uye wakaonekwa seGRAS kubvira 2009.

Chii Chinonzi Shuwa Doro?

Kufunga

Shuga doro rinodhonzwa kubva mumichero nemiriwo kwainowanzoitika, uye zvakare inogona kugadzirwa kubva kune mamwe ma carbs senge fructose uye dextrose. Izvi zvakaderedzwa-macalorie sweeteners zvinowanzova nemazita anopera ne "-ol" akadai se sorbitol, xylitol, uye mannitol, uye anowanzo kuwanikwa mumagum, candy, uye low-carb nutrition bars. Inotariswa GRAS neFDA, ivo vanozivikanwa nekuputika uye mamwe matambudziko ekugaya kune vamwe vanhu, Giancoli anodaro. "Kusiyana neshuga, madoro aya anoputsika mumatumbo uye anoshandurwa kuva gasi, izvo zvinowanzokonzera kusagadzikana kwematumbo."

Pane Pane Mamwe Mhando dzezvinonaka Zvandinofanira Kudzivisa?

Kufunga

Agave syrup, Giancoli anodaro. Yakarongedzwa seyepasi-glycemic, agave manyuchi inogona kunge isina glucose yakawanda, asi inosvika 90 muzana fructose-nzira yakakwira kupfuura kunyange yakakwira-fructose chibage sosi. Saka kunyange ichitaridzirwa kuti ndeyechisikirwo sezvo ichigadziriswa kubva ku "uchi hwemvura" hunowanikwa muburi rebhuruu agave, uye inotapira kamwe nehafu kupfuura shuga saka unofanirwa kuzvishandisa zvishoma, uchiri kuda kungwarira: zvinoreva macalorie akawandisa uye yakawandisa fructose-uye njodzi dzese dzehutano dzine chekuita nazvo.

Ndezvipi Zvakanakisa Zvinhu Zvekudya Kana Iwe Uchishuvira Chinhu Chinotapira?

Kufunga

Rambira nezvikafu-zvinovaka muviri zvinotapira zvakangoita semichero mutsva kana yoga yoga ine michero, anodaro McManus. Uye kana iwe usingakwanisi kupfuudza chimwe chinhu neshuga yakawedzerwa, iva nechokwadi chokuti inogadzirwa necarbs ine utano hwakadai seoat uye zviyo zvakakwana panzvimbo yecarbs yakanatswa seupfu chena, sezvo fiber yakasikwa mu carbs yakanaka inobatsira kuderedza kuparara kweshuga. Muchipiniki, zvinonhuwira imwe oatmeal yakajeka nesinamoni kana nutmeg.

Ndeipi NdeYakanakisa Nzira Yekutapudza Shuga?

Kufunga

Tanga waongorora kudya kwako kuti uone kwaunobva mashuga akawedzerwa, anodaro McManus. Verenga zvigadzirwa zvinyorwa (tsvaga aya mazwi), uye edza kudzivirira zvigadzirwa zvine fomu yeshuga yakanyorwa seimwe yezvinhu zvishanu zvekutanga zvigadzirwa. Tarisa uone izvo zvinovaka muviri zvakare, uchifananidza chero chinhu chinotapira (senge yogati kana oatmeal) kune mumwe wayo mubatsiri kusiyanisa shuga dzakawedzerwa kubva kune dzinowanzoitika.

Paunenge iwe uchinge waziva ako anotapira mavara, tanga kucheka kumashure, uchitarisa kune vako vakaipisisa vatadzi kutanga. Kana icho chiri shuga-zvinotapira zvinwiwa-sosi huru yesosi yakawedzerwa mukudya kweAmerica, zvinoenderana neCentre for Disease Control and Prevention-

kutsiva mune yekudya soda uye seltzer mvura ine lime, nechinangwa chekuzongonwa seltzer chete kana mvura yakati sandara. "Kana iwe uchida kurova tsika yako yeshuga, unofanirwa kudzosera mukanwa wako, uye nezvinhu zvakagadzirwa zvinotapira, iwe ucharamba uchishuvira kutapira," anodaro Schmidt. "Aya anotapira akafanana nekushandisa chikakananda chigamba kurega kuputa-kwakanaka kwekuchinja, asi kwete kwenguva yakareba."

Edza zvakare kudya chikafu chizere chakazara uye sevashoma vakagadziriswa zvakapetwa sezvinobvira, kuchengetedza chikafu chinogona kukonzera shuga kudzokerazve mumba mako.

Unogona Kupindwa Muropa Neshuga Here?

Kufunga

Hongu, sekutaura kwaRichard Johnson. “Shuga chimwe chezvokudya zvishoma zvinoshuviwa nevanhu, vacheche vanoda mvura ine shuga pane mukaka,” anodaro. "Zvinoratidzika kunge zvakakonzerwa nekukurudzira dopamine muuropi, iyo inogadzira mhinduro inofadza." Nekufamba kwenguva, mhinduro iyoyo inoderera, saka unoda shuga yakawanda kuti iite zvakafanana, uye kana mbeva dzikapa mvura ine shuga dzikanyimwa chinwiwa chadzo chinotapira, dzinogona kuratidza zviratidzo zvekuregera.

Ongororo ye