Chii Chiri Nyore Shuga? Zvakareruka Makabohydrate Zvinotsanangurwa

Zvemukati

• Chii Chiri Nyore Shuga?
• Monosaccharides
• Kuburitsa
• Kuwanda Kwakawedzerwa Mashuga Kunogona Kukuvadza Hutano Hwako
• Yakabatana neKufutisa
• Inogona Kukurudzira Hosha Yemwoyo
• Inogona Kuwedzera Njodzi Yako yeKenza
• Maitiro Ekuziva Ekuwedzera Mashuga pane Chikafu Mavara
• Nei Usingafanire Kutya Zvakapusa Mashuga
• Icho Chinokosha

Shuga dzakareruka rudzi rwehydrohydrate. Carbohydrate imwe yematatu macronutrients - mamwe maviri ari mapuroteni nemafuta.

Mashuga akareruka anowanikwa zvakasununguka mumichero nemukaka, kana anogona kugadzirwa kutengeswa uye kuwedzerwa kuzvikafu kutapira, kudzivirira kuparara, kana kugadzirisa chimiro uye dhizaini.

Chinyorwa ichi chinotsanangura mhando dzakasiyana dzeshuga yakapusa, maitiro ekuzvizivisa pane zvinyorwa zvekudya, uye kuti zvingakanganisa sei hutano hwako.

Chii Chiri Nyore Shuga?

Carbs mamorekuru ane imwechete, yakapetwa, kana yakawanda mamorekuru eshuga anonzi saccharides ().

Ivo vanopa mana macalorie pagiramu uye ndiwo muviri wako unofarira sosi yesimba.

Kune maviri makuru marudzi e carbs: akareruka uye akaomarara. Musiyano uripo pakati pavo uri munhamba yemamorekuru eshuga avanazvo.

Nyore carbs - inozivikanwawo seshuga yakapusa - ine imwechete kana maviri mamorekuru eshuga, nepo macarbbs akaomarara ane matatu kana anopfuura.

Shuga yakapusa inogona kunge iri mono- kana disaccharide.

Monosaccharides

Monosaccharides ndiwo akareruka carbs, mukuti muviri wako haugone kuzvipaza zvakare.

Izvi zvinobvumira muviri wako kuti uvatore nekukurumidza uye nyore, kunze kweiyo fructose.

Kune matatu marudzi emonosaccharides ():

• Glucose: Zvibereko nemiriwo zviwanikwa zvine shuga. Izvo zvinowanzo kuwanikwa mumasirasi, zviwitsi, huchi, zvinwiwa zvemitambo, uye madhiri.
• Fructose: Iyo yekutanga yakasikwa chikafu sosi ye fructose chibereko, ndosaka fructose inowanzo kunzi semuchero shuga.
• Galactose: Chikafu chikuru chegalactose ndeye lactose, shuga iri mumukaka uye zvigadzirwa zvemukaka, senge chizi, batare, uye yogati.

Kuburitsa

Disaccharides inosanganisira maviri mamorekuru eshuga - kana maviri monosaccharides - akasungwa pamwechete.

Muviri wako unofanirwa kuputsa iwo akasungwa monosaccharides akaparadzaniswa iwo asati anyudzwa.

Kune matatu marudzi e disaccharides ():

• Sucrose (glucose + fructose): Sucrose - inowanzonzi tafura yeshuga - inotapira yakasikwa inotorwa nzimbe kana biti. Yakawedzerwa kune zvekudya panguva yekugadzirisa uye kunoitika zvakasikwa mumichero nemiriwo.
• Lactose (glucose + galactose): Iyo inozivikanwawo semukaka shuga, lactose inowanikwa mumukaka nemukaka zvigadzirwa.
• Maltose (glucose + shuga): Maltose inowanikwa mune zvinwiwa zvemart, senge doro uye malt zvinwiwa.

Shuga yakapusa ine imwechete kana maviri mamorekuru eshuga. Carobhohydrate ine imwe molecule yeshuga inonzi monosaccharide, nepo imwe ine mamorekuru maviri eshuga akasungwa pamwechete disaccharide.

Kuwanda Kwakawedzerwa Mashuga Kunogona Kukuvadza Hutano Hwako

Kune vanhu vazhinji, izwi rekuti “shuga” rine chirevo chisina kunaka.

Zvikafu zvakawanda zvine huturu, zvakadai semichero nemiriwo, zvakasikwa zvine shuga uye hazvifanire kudzivirirwa sezvo zvichibatsira hutano hwako.

Kune rimwe divi, kuwedzerwa shuga - senge muzvinwiwa zvine shuga, zviwitsi, uye madhiri - zvinogona kubatsira kumatambudziko mazhinji ehutano.

Yakawedzera shuga yave ichibatanidzwa nekukwira kwenzvimbo dzekufutisa, chirwere chemwoyo, uye kuwedzera kenza njodzi.

Yakabatana neKufutisa

Kufutisa kunokanganisa vangangoita makumi mana muzana yevakuru muAmerica ().

Inobatanidzwa nenjodzi dzakakomba dzehutano dzinosanganisira chirwere cheshuga, chirwere chemwoyo, uye gomarara.

Uye zvakare, kufutisa kunodhura zvakanyanya kurapa. Zvichienzaniswa nevanhu vane huremu hune hutano, vanhu vakafutisa vanoshandisa zviuru zvemadhora zvakanyanya pagore pakurapwa ().

Izvi zvinopa mutoro wakakura wezvehupfumi kune mumwe munhu, kumhuri, uye vateresi ().

Chikonzero chekufutisa chinopesana zvakanyanya uye kuita zvakawanda muzvisikwa, asi kuwedzerwa kudya kweshuga yakawedzerwa kunofungidzirwa kutamba chikamu chikuru (,).

Yakawedzera mashuga inopa mamwe macalorie kuchikafu chako, izvo zvinogona kutungamira mukuwedzera huremu nekufamba kwenguva.

Iyo inotapira uye inonaka inogona kuita kuti zvive nyore kukunda shuga yakawedzerwa kana ichienzaniswa nezvimwe zvinovaka muviri, kuwedzera njodzi yako yekuwedzera huremu (,,,).

Inogona Kukurudzira Hosha Yemwoyo

Chirwere chemwoyo ndicho chinonyanya kukonzera rufu muUnited States uye chave chiri chemakumi emakore apfuura ().

Inowanzo kukonzereswa neatherosclerosis - mamiriro ayo plaque inovaka pamadziro emukati emidziyo yeropa inotungamira kumoyo wako, ichikonzera kudzikira uye kuomesa. Izvi zvinoderedza kuyerera kweropa, izvo zvinogona kukonzeresa pakurwara kwemoyo (,).

Ongororo dzinoverengeka dzakaratidza kuti kuwana macalorie akawandisa kubva pashuga yakawedzerwa kunogona kutungamira kune yakakwidziridzwa triglycerides - inozivikanwa ngozi yechirwere chemoyo (,,,).

Imwe ongororo yakawana kuti vanhu vakawana 10-25% yemacalorie avo kubva pashuga yakawedzerwa vaive nemakumi matatu muzana mukana wekufa nechirwere chemoyo zvichienzaniswa nevaya vakawana isingasviki gumi muzana yemakori avo kubva pashuga yakawedzerwa ().

Uyezve, njodzi iyi yakapetwa ruviri kune avo vakawana anopfuura 25% emakori avo kubva pashuga yakawedzerwa.

Inogona Kuwedzera Njodzi Yako yeKenza

Kuwedzera macalorie kubva pashuga yakawedzerwa kunogona kuwedzera kuzvimba uye kushushikana kweiyo oxidative.

Kumwe kuzvimba uye oxidative kusagadzikana kunodiwa kuti uve noutano hwakanaka, asi zvakawandisa zvinogona kutungamira kuzvirwere zvakawanda nemamiriro, kusanganisira cancer (,,).

Ongororo zhinji dzakazivisa makwikwi akakwidza ekuzvimba - semuenzaniso, C-inoshanda mapuroteni uye uric acid - nekutora kweshuga yakawedzerwa (,,).

Wakawedzera shuga zvakare inofungidzirwa kuwedzera njodzi pagomarara nekusimudzira mamwe mahormone, asi mhedzisiro iyi haisati yanyatsonzwisiswa (,,).

Yakawedzera shuga yakabatanidzwa nekufutisa. Uyezve, vanogona kukurudzira chirwere chemwoyo uye kuwedzera mukana wako wekenza.

Maitiro Ekuziva Ekuwedzera Mashuga pane Chikafu Mavara

Unogona kuwana mashuga akawedzerwa mumhando dzakasiyana dzezvikafu - kunyangwe idzo dzaungasafunga seinotapira, senge ketchup, chingwa, uye bhinzi dzakabikwa mugaba.

Izvo zvakati, manyuko makuru eshuga yakawedzerwa ishuga-zvinwiwa zvinotapira, zviwitsi, madhiri, ice cream, uye zviyo zvine shuga ().

Tarisa pane iyo yezvakanaka mapaneru pane chigadzirwa chikafu kuti uone kuti mangani magiramu eshuga yakawedzerwa irimo.

Nhoroondo, zvinyorwa zvekudya hazvina kusiyanisa zvakasikwa kana kuwedzerwa shuga. Izvi zvakaita kuti zviome kuona kuti ingani yakawedzera shuga yawakadya.

Pakazosvika 2020, zvisinei, iyo Chikafu neDrug Administration (FDA) yakaraira kuti vagadziri vanofanirwa kunyora mashuga akawedzerwa mumagiramu uye sechiyero cheDaily Value (DV) pane zvinyorwa zvekudya ().

Makambani mazhinji makuru ezvikafu akatobvumirana, zvichiita kuti zvive nyore kuongorora shuga yakawedzerwa yezvigadzirwa.

IAmerican Heart Association inokurudzira kuti vakadzi nevarume vawane isingasviki 25 gramu uye 38 magiramu eshuga yakawedzerwa pazuva kubva pakudya kwavo, zvichiteerana ().

Kuwana zvinopfuura izvozvi zvinoita kuti zviome kusangana nehutano hwako paunenge uchigara mukati memiganhu yezuva nezuva yekoriori ().

Kuverenga izvo zvinongedzo runyorwa pane zvekudya kunogona zvakare kukubatsira iwe kuona akawedzera shuga.

Mazita emashuga akawedzerwa anosanganisira:

• Anhydrous dextrose
• Shuga yakasviba
• Confectioners yeupfu shuga
• Sirosi yegorosi
• Yakakwirira-fructose chibage sirasi (HCFS)
• Mudiwa
• Maple manyuchi
• Molasses
• Agave nekita
• Shuga mbishi

Mavara anonyora zvinongedzo mukuburuka odha yehukuru nehuremu, nemidziyo inoshandiswa muhuwandu hukuru kutanga, ichiteverwa neiyo mune zvidiki zvidiki.

Izvi zvinoreva kuti kana chigadzirwa chakanyora shuga sechinhu chekutanga, unoziva kuti ine shuga yakawanda kupfuura chero chinhu chipi zvacho.

Iwe unogona kuziva akawedzera shuga nekutarisa pane chinyorwa chekudya uye kuverenga izvo zvinongedzo runyorwa. Kuganhurira macalorie ako kubva pashuga yakawedzerwa kunogona kukubatsira kusangana nezvinodiwa zvemuviri paunenge uchigara mukati memiganhu yako yezuva nezuva yekoriori.

Nei Usingafanire Kutya Zvakapusa Mashuga

Hazvina mubvunzo kuti shuga inogona kukuvadza hutano hwako kana ikadyiwa zvakawandisa.

Asi, shuga inongova chimwe chete chezvinhu zvaunodya. Izvo hazvina maturo kuzviita chete zvine chekuita nekufutisa uye zvimwe zvirwere nemamiriro munharaunda yanhasi ().

Tsvagiridzo inoratidza kuti shuga inongova inonetsa kuhutano hwako kana iine yakawanda yekudya kwako kana kana iwe ukawana akawanda macalorie kupfuura iwe aunoda kubva pashuga (,,,).

Kuganhurira shuga dzakawedzerwa kubva muzvinwiwa zvinotapira neshuga, zvihwitsi, uye madhiri zvakakosha kune hutano hwakanaka, asi kusambove nechidimbu chekeke kana kupihwa ice-cream yaunofarira haisiyo nzira kwayo. Hazvina kuenderera, zvinonakidza kana zvakakosha kune hutano hwako.

Kunze kwezvo, shuga dzakareruka dzinowanikwa zvakasikwa mune dzakasiyana siyana chikafu chine hutano, senge michero, miriwo, uye mukaka. Izvi zvekudya zvinounza zvakasiyana siyana zvakakosha zvinovaka muviri kuchikafu chako, senge mavitamini, zvicherwa, antioxidants, uye fiber.

Shuga inokuvadza hutano hwako kana ikaita yakawanda yekudya kwako kana iwe ukawana akawandisa macalorie kubva pashuga. Naizvozvo, kudzikamisa asi kwete zvachose kudzivirira shuga - yakanyanya kuwedzerwa shuga - yakakosha kune hutano hwako.

Icho Chinokosha

Shuga dzakareruka ma carbs ane imwe (monosaccharide) kana maviri (disaccharide) mamorekuru eshuga.

Zvikafu zvakawanda zvine hutano semichero nemiriwo zvakasikwa zvine shuga uye hazvifanire kudzivirirwa sezvo zvichibatsira hutano hwako. Zvisinei, kuwedzerwa kuwedzerwa shuga kwakabatana nekufutisa uye kuwedzerwa chirwere chemwoyo uye njodzi yekenza.

Iwe unogona kuziva kuti yakawanda sei yakawedzera shuga chigadzirwa ine nekutarisa kune iyo yezvakanaka chokwadi pani kana kuverenga iyo yemisanganiswa rondedzero.

Kunyangwe paine zvinokuvadza zvinowedzerwa shuga inogona kuva pahutano hwako, unogona kuzvidya zvine mwero uye sechikamu chekudya zvine hutano zvakakwana.