Stevia Anotsiva Akanaka Shuga Here? Kubatsirwa uye Kuderera

Zvemukati

• Chii chinonzi stevia?
• Stevia zvinovaka muviri chokwadi
• Kubatsira uye zvinogona kudzikira
• Zvakanakira stevia
• Zvinogona kuitika pasi
• Kune hutano here kupfuura shuga?
• Icho chinotsiva chakanaka cheshuga here?
• Chinokosha

Stevia iri kukura mukuzivikanwa senge chirimwa-chakavakirwa, koriori-isina imwe nzira kune shuga.

Vanhu vazhinji vanozvifarira kune zvinotapira zvekugadzira senge sucralose uye aspartame, sezvo ichibviswa mumuti pane kugadzirwa murabhoritari.

Iyo inewo zvishoma kune isina ma carbs uye haikurumidze kukanya shuga yako yeropa, ichiita kuti ive inozivikanwa pakati peavo vane chirwere cheshuga kana mashoma eropa rekudzora shuga. Kunyange zvakadaro, inogona kunge iine zvimwe zvinokanganisa.

Ichi chinyorwa chinoongorora stevia, kusanganisira mabhenefiti ayo, kudzikira, uye kugona sechinotsiva shuga.

Chii chinonzi stevia?

Stevia imwe nzira yeshuga yakatorwa mumashizha eiyo Stevia rebaudiana chirimwa.

Mashizha aya akanakirwa nekutapira kwawo uye anoshandiswa semushonga wemakwenzi kurapa shuga yepamusoro yeropa kwemazana emakore ().

Iyo tambo inotapira inouya kubva kune steviol glycoside mamorekuru, ayo ari 250-300 nguva inotapira kupfuura yakajairwa shuga ().

Kugadzira stevia zvinotapira, iyo glycosides inofanirwa kubviswa pamashizha. Kutanga nemashizha akaomeswa akanyudzwa mumvura, maitiro acho anotevera ():

1. Mashizha emashizha anosvinwa kubva mumvura.
2. Mvura yacho inorapwa neakagadziridzwa kabhoni kuti ibvise yakawedzera organic chinhu.
3. Mvura yacho inoitwa kurapwa kwekuchinjana kubvisa zvicherwa nesimbi.
4. Iyo glycosides inosara yakaiswa mune resini.

Izvo zvasara zvakasenderedzwa nestevia shizha rakaburitswa, iro rinopfapfaidzwa rakaomeswa uye rakagadzirira kugadzirwa kuita zvinotapira ().

Iyo dhisiki inowanzo kutengeswa seyakanyanya kudzikisira mvura kana mune imwechete-inoshanda mapaketi, ese ari maviri anongodiwa chete mudiki kwazvo kutapira chikafu kana zvinwiwa.

Stevia-based shuga zvakaenzana zviripowo. Izvi zvigadzirwa zvine mafirita akafanana nemaltodextrin asi iine huwandu hwakaenzana uye simba rinotapira seshuga, isina kana macalorie kana carbs. Inogona kushandiswa seye 1: 1 kutsiva mukubheka nekubika ().

Ramba uchifunga kuti zvigadzirwa zvakawanda zve stevia zvine zvimwe zvinongedzo, senge mafirita, shuga doro, zvimwe zvinotapira, uye zvinwiwa zvepanyama.

Kana iwe uchida kudzivirira izvi zvinoshandiswa, iwe unofanirwa kutsvaga zvigadzirwa zvinonyora chete 100% stevia yakatorwa pane chiraira.

Stevia zvinovaka muviri chokwadi

Stevia inonyanya koriori- uye isina carb. Nekuti inotapira kwazvo kupfuura shuga, iwo madiki mashoma anoshandiswa haawedzere macalorie ane musoro kana carbs kuchikafu chako ().

Kunyangwe mashizha e stevia aine mavitamini akasiyana siyana uye mamineral, mazhinji acho anorasika kana chirimwa chikagadziriswa kuita chinotapira ().

Uyezve, sezvo zvimwe zvigadzirwa zve stevia zvine zvimwe zvinongedzo, zvemukati mehutano zvinogona kusiyana.

Mashizha eStevia anogona kugadzirirwa kuita muto wemvura kana hupfu hweupfu, iyo inotapira kupfuura shuga. Iyo mushoma ingangoita macalorie- uye carb-isina uye iine chete maronda mashoma emaminerari.

Kubatsira uye zvinogona kudzikira

Mashizha aStevia ave achishandiswa pakurapa kwemazana emakore mazhinji, uye dhonza racho rakabatanidzwa nekuderedza shuga yeropa uye mafuta eropa muzvidzidzo zvemhuka. Iyo inotapira inogona zvakare kubatsira kuonda.

Kunyange zvakadaro, iyo bhatani zvakare ine mikana yekudzikira.

Zvakanakira stevia

Kunyangwe chiri chinotapira chitsva, stevia yave ichibatanidzwa kune akati wandei marubatsiro ehutano.

Nekuti haina macalorie, zvinogona kukubatsira kudzikira huremu kana uchishandiswa sekutsiva shuga yenguva dzose, iyo inopa macalorie makumi mana nemashanu pasipuni (magiramu gumi nemaviri). Stevia anogona zvakare kukubatsira iwe kugara wakazara pane mashoma macalorie ().

Mune chidzidzo chevakuru makumi matatu nevatanhatu, avo vakadya 290-macalack snack akagadzirwa ne stevia vakadya chikafu chakaenzana pakudya kunotevera sevaya vakadya 500-calor snack yakagadzirwa neshuga ().

Vakashumawo mazinga akafanana ekuzara, zvichireva kuti boka re stevia raive nekoriyori yakaderera yekudyiwa ichinzwa kugutsikana kumwechete ().

Pamusoro pezvo, mune yekudzidza mbeva, kuratidzwa kune steviol glycoside rebaudioside A kwakakonzera kuwanda kwakawanda-kwokudzvinyirira mahormone ().

Iyo inotapira inogona zvakare kubatsira iwe kubata yako yeropa shuga.

Mune chidzidzo muvakuru gumi nevaviri, avo vakadya coconut dessert yakagadzirwa ne50% stevia uye 50% shuga vaive ne16% yakaderera mashuga eropa mushure mekudya pane avo vaive nedhiri rakafanana rakagadzirwa ne100% shuga ().

Muzvidzidzo zvemhuka, stevia yakaratidzirwa kuvandudza kunzwisisika kune insulini, iyo hormone iyo inoderedza shuga yeropa nekuibvumira mukati memaseru kuti ishandiswe simba (,).

Uyezve, kumwe kutsvagurudza kwemhuka kwakabatanidza kudyiwa kwe stevia kudzikisa triglycerides uye kuwedzera HDL (yakanaka) cholesterol mazinga, ese ari maviri ane hukama neakaderera chirwere chemoyo njodzi (,,).

Zvinogona kuitika pasi

Kunyangwe stevia inogona kupa mabhenefiti, ine zvakadererawo futi.

Kunyange chiri chirimwa-chakavakirwa uye chingaite senge chakasikwa kupfuura zvimwe zero-macalorie zvinotapira, ichiri chigadzirwa chakanatswa kwazvo. Stevia blends anowanzo aine mamwe mafirita akawedzera se maltodextrin, yakave yakabatana nekudzikisira kwehutano hutachiona hutachiona ().

Stevia pachayo inogona zvakare kukuvadza matumbo ako mabhakitiriya. Mune bvunzo-chubhu yekudzidza, rebaudioside A, imwe yeanonyanya kuzivikanwa steviol glycosides mu stevia zvinotapira, yakadzivirira kukura kweiyo inobatsira strain yematumbo mabhakitiriya ne83% (,).

Uyezve, nekuti inotapira kwazvo kupfuura shuga, stevia inoonekwa seinotapira zvakanyanya. Vamwe vaongorori vanodavira kuti zvinotapira zvakanyanya zvinogona kuwedzera chishuwo chekudya zvinotapira (,).

Pamusoro pezvo, ongororo zhinji dzekucherechedza hadziwani hukama pakati pekushandisa zero-calorie zvinotapira uye nekuvandudza kwehuremu hwemuviri, kudya kwekoriori, kana njodzi yerudzi rwechipiri chirwere cheshuga (,).

Uyezve, stevia uye zvimwe zero-calori zvinotapira zvinogona kuramba zvichikonzera mhinduro ye insulin, nekuda kwekuravira kwavo kwakanaka, kunyangwe kana vasingawedzere shuga zveropa (,).

Ramba uchifunga kuti se stevia zvinotapira zvave kungova kuwanikwa zvakanyanya, kutsvagisa nezve yavo yenguva refu mhedzisiro mhedzisiro ishoma.

Stevia anogona kubatsira kudzora huremu hwako uye neshuga yemuropa, uye zvidzidzo zvemhuka zvinoratidza kuti zvinogona kugadzirisa chirwere chemoyo njodzi. Zvisinei, ndicho chinotapira chakasimba chinogona kukanganisa hutano hwako.

Kune hutano here kupfuura shuga?

Stevia ane mashoma macalorie pane shuga uye anogona kutora chinzvimbo mukurema uremu nekukubatsira iwe kudya mashoma macalorie.

Nemhaka yekuti haina macalorie uye carbs, iri shuga yakanaka imwe nzira kune vanhu vane yakaderera-koriori kana yakaderera-carb chikafu.

Kutsiva shuga ne stevia zvakare kunoderedza iyo Glycemic Index (GI) yezvikafu, zvichireva kuti zvinokanganisa huwandu hweshuga yeropa kusvika padiki (, 21).

Ipo tafura yeshuga ine GI ye65 - iine zana iri iyo yepamusoro GI, ichikonzera kuwedzera nekukurumidza kweshuga yeropa - stevia haina chinhu chinowedzera shuga yeropa uye nekudaro ine GI ye0 ().

Shuga nemhando dzayo zhinji, kusanganisira sucrose (tafura yeshuga) uye yakakwira-fructose chibage sirafu (HFCS), zvakabatanidzwa nekuzvimba, kufutisa, uye kusimudzira kwemamiriro ezvinhu asingaperi, senge rudzi rwechipiri chirwere cheshuga uye chirwere chemwoyo (,,).

Naizvozvo, zvinowanzo kurudzirwa kudzikamisa kudya kwako kweshuga yakawedzerwa. Muchokwadi, iyo Dhaidhi Guidelines yevaAmerica inotaura kuti mashuga akawedzerwa anofanirwa kuverengera asingasvike gumi muzana yemakoriori ako ezuva nezuva ().

Kune hutano hwakakwana uye shuga yeshuga yekudzora, huwandu uhwu hunofanirwa kuve hwakaganhurirwa zvakatowedzera ().

Nekuti shuga yave ichibatanidzwa kune akawanda akashata hutano mhedzisiro, kutsiva shuga ne stevia kungave kuri kwakanaka. Zvakadaro, iyo yenguva refu mhedzisiro yekugara uchidya stevia hazvizivikanwe.

Kunyangwe kushandisa zvidiki zveiyi zero-koriori zvinotapira ingave nzira ine hutano yekudzikisa kudya kweshuga, zviri nani kushandisa shuga shoma uye vashoma vanotsiva shuga zvakakwana uye kungosarudza zviwanikwa zvekutapira, senge michero, pese pazvinogoneka.

Stevia ane GI yakaderera pane tafura yeshuga, uye kuishandisa ingave nzira ine hutano yekudzora yako calori uye yakawedzera shuga inotora. Yakawedzera shuga inofanirwa kungogumira kune isingasviki gumi muzana yemakoriori ako ezuva nezuva.

Icho chinotsiva chakanaka cheshuga here?

Stevia parizvino inoshandiswa zvakanyanya sechinotsiva shuga mukubika kumba uye kugadzira chikafu.

Zvisinei, rimwe rematambudziko makuru nestevia ndeyekupedzisira kunorwadza. Masayendisiti ezvekudya ari kushanda mukugadzira nzira nyowani dzekubvisa stevia nekugadzirisa kubatsira kugadzirisa izvi (,).

Uyezve, shuga inoitika nenzira yakasarudzika inonzi Maillard reaction panguva yekubika, iyo inobvumidza chikafu chine shuga kuti igadzike uye ishanduke kuita yegoridhe brown. Shuga zvakare inowedzera chimiro uye huwandu kuzvinhu zvakabikwa (30, 31).

Kana shuga yatsiviwa zvachose ne stevia, zvinhu zvakabikwa zvinogona kunge zvisina kutaridzika zvakafanana kana kunzwa senge ine shuga-vhezheni.

Kunyangwe paine nyaya idzi, stevia inoshanda mushe mukudya nekumwa kwakawanda sekutsiva shuga, asi musanganiswa weshuga uye stevia unowanzo kuve unonyanya kusarudzika maererano nekuravira (, 21,,).

Kana uchibheka ne stevia, zviri nani kushandisa 1: 1 stevia-based shuga kutsiva. Uchishandisa mamwe mafomu akaomeswa, senge dutu remvura, zvinoda kuti iwe uchinje huwandu hwezvimwe zvinoshandiswa kugadzirisa account yekurasikirwa muhuwandu.

Stevia dzimwe nguva ane hunorwadza mushure uye haatore zvese zvemuviri zvehuga panguva yekubika. Zvakangodaro, icho chinogamuchirwa chinotsiva shuga uye chinonaka zvakanyanya kana chikashandiswa pamwe chete neshuga.

Chinokosha

Stevia chirimwa-chakavakirwa, zero-koriori chinotapira.

Inogona kudzora kudya kwekoriori kana ikashandiswa kutsiva shuga uye kubatsira shuga yeropa kudzora uye hutano hwemwoyo. Zvakadaro, aya mabhenefiti haana kunyatsoratidzwa, uye kutsvagisa nezve ayo kwenguva refu mhedzisiro kuri kushomeka.

Kuti uve nehutano hwakanaka, chengeta zvese shuga uye stevia padiki.