Ishuga Doro Keto-Shamwari?

Zvemukati

• Mhando dzakajairika dzeshuga doro
• Glycemic indekisi yeshuga doro
• Shuga doro uye keto
• Kunetseka kwekudya
• Chinokosha

Chikamu chakakosha chekutevera ketogenic, kana keto, chikafu chiri kudzikisa kudya kwako kweshuga.

Izvi zvinodikanwa kuti muviri wako upinde ketosis, mamiriro ayo muviri wako unopisa mafuta pane shuga yesimba ().

Nekudaro, izvo hazvireve kuti haugone kunakirwa nezvikafu zvinotapira.

Shuwa madoro zvinotapira zvine zvinonaka uye zvimiro zvakafanana neizvo zveshuga, asi mashoma macalorie uye ane mashoma maitiro pamazinga eshuga eropa ().

Nekuda kweizvozvo, vanogona kuve sarudzo inogutsa kune vanhu vari kutsvaga kudzora kudya kwavo shuga, sevaya vanotevera keto chikafu.

Ichi chinyorwa chinotsanangura kana shuga doro rine keto-inoshamwaridzika, uyezve ndeapi angave ari nani sarudzo kwauri.

Mhando dzakajairika dzeshuga doro

Shuga doro rinowanzoitika mune mimwe michero nemiriwo. Nekudaro, mazhinji ari ezvokutengeserana anogadzirwa murabhu ().

Nepo paine akawanda marudzi eshuga madoro, zvakajairika zvaungaona pane zvinyorwa zvekudya zvinosanganisira (,,):

• Erythritol. Kazhinji inogadzirwa nekuvirisa iro glucose rinowanikwa muchibage, erythritol ine 70% yekutapira kweshuga asi 5% yemakoriori.
• Isomalt. Isomalt musanganiswa wemashuga maviri edoro - mannitol uye sorbitol. Kupa 50% mashoma macalorie kupfuura shuga, inowanzo shandiswa kugadzira shuga isina mahwendefa akaoma uye 50% inotapira.
• Maltitol. Maltitol inogadzirwa kubva kune shuga maltose. Iko 90% inotapira seshuga ine inenge hafu yekoriori.
• Sorbitol. Zvekutengesa zvinogadzirwa kubva paglucose, sorbitol iri 60% inotapira seshuga ine makumi matanhatu muzana emakoriori.
• Xylitol. Imwe yeshuga inodhakwa doro, xylitol inotapira seshuga yenguva dzose asi ine 40% mashoma macalorie.

Nekuda kwezvakaderera macalorie zvirimo, shuga doro rinowanzo shandiswa kutapira isina shuga kana zvigadzirwa zvekudya senge chingamu, yogati, ice cream, kofi creamers, saladhi kupfeka, uye mapuroteni mabara uye kuzunza ().

Shuwa madoro anowanzo kutengeswa seyakaderera koriori nzira yekutapira zvigadzirwa zvekudya. Zvakajairika zvaungaona pane zvinongedzo zvinyorwa zvinosanganisira erythritol, isomalt, maltitol, sorbitol, uye xylitol.

Glycemic indekisi yeshuga doro

Paunodya shuga, muviri wako unozvipwanya kuita mamorekuru madiki. Aya mamorekuru anobva aiswa muropa rako, izvo zvinoita kuti shuga yako yeropa ikwire ().

Mukupesana, muviri wako haugone kuputsa zvizere uye kutora ma carbs kubva pashuga doro. Nekuda kweizvozvo, ivo vanokonzera kuwedzera kudiki kwazvo mumashuga eropa ().

Imwe nzira yekuenzanisa mhedzisiro yeaya anotapira ndeye yavo glycemic index (GI), inova chiyero chekuti chikafu chingakurumidza sei kusimudza shuga rako reropa ().

Heano maitiro eGI eakajairika mashuga doro ():

• Erythritol: 0
• Isomalt: 2
• Maltitol: 35–52
• Sorbitol: 9
• Xylitol: 7–13

Pakazara, shuga yakawanda inodhakwa ine zvisingakoshese pane ako mashuga eropa. Kuenzanisa, chena tafura shuga (sucrose) ine glycemic index ye65 ().

Tichifunga kuti muviri wako haugone kunyatsoputsa mashuga ehuga, iwo anokonzera kuwedzera kushoma kwakanyanya mumashuga eropa rako kupfuura zvinoita shuga.

Shuga doro uye keto

Shuga kudya kunogumira paketo keto, sezvo kuidya kunokonzera kuti shuga yako yeropa ikwire.

Iyi inyaya, sezvo kukwidzwa kweshuga yeropa kunogona kuita kuti zviome kuti muviri wako urambe uri ketosis, inova kiyi yekukohwa mabhenefiti ezve keto diet (,).

Tichifunga kuti shuga inodhakwa ine zvakanyanyisa kukosha pamwero weshuga yeropa, ivo vanowanzo kuwanikwa mune zvigadzirwa zvine keto-zvine hushamwari.

Uyezve, sezvo vasiri kunyatso kudyiwa, keto dieters anowanzo bvisa mashuga edoro uye faibha kubva kuhuwandu hwese hwe carbs muchinhu chekudya. Iyo inoguma nhamba inonzi inonzi net carbs ().

Zvakadaro, nekuda kwekusiyana kwemaGI emhando dzakasiyana dzeshuga doro, mamwe ari nani kune keto chikafu kupfuura vamwe.

Erythritol yakanaka keto-inoshamwaridzika sarudzo, sezvo iine glycemic index ye0 uye inoshanda mushe mukubika nekubheka. Uyezve, nekuda kweiyo diki diki saizi, erythritol inowanzo kuve iri nani inoshivirirwa kupfuura mamwe mashuga madoro (,).

Zvakadaro, xylitol, sorbitol, uye isomalt ese akakodzera pane keto chikafu. Unogona kungoda kudzora yako yaunodya kana iwe ukaona chero gastrointestinal mhedzisiro mhedzisiro.

Imwe shuga inodhakwa inoita kunge isinganetsi keto-inoshamwaridzika ndeye maltitol.

Maltitol ine GI yakaderera pane shuga. Nekudaro, neGI inosvika makumi mashanu nemaviri, ingangove ine chinonyanya kukosha pamazinga eshuga yeropa rako kupfuura mamwe mashuga ehuga (,).

Saka nekudaro, kana iwe uri pane keto chikafu, iwe ungangoda kudzora yako kutora maltitol uye sarudza imwe shuga imwe ine yakaderera GI.

Tichifunga nezvekuti zvinokanganisa mashuga eropa zvakanyanya, shuga yakawanda inodhakwa inoonekwa seyakanaka-keto. Maltitol ine yakanyanya kutaurwa mhedzisiro pashuga yeropa uye inofanirwa kugumira pane keto chikafu.

Kunetseka kwekudya

Kana ikadyiwa muhuwandu hwakaenzana kuburikidza nechikafu, shuga inodhakwa inoonekwa seyakachengeteka kune vanhu vazhinji.

Nekudaro, ivo vane mukana wekukonzera nyaya dzekugaya, kunyanya muhombe. Mhedzisiro senge bloating, kuda kurutsa, uye manyoka zvakaonekwa kana kunwa kweshuga doro kunodarika 35-40 magiramu pazuva (,,).

Pamusoro pezvo, vanhu vane hukasha hwemitsipa (IBS) vanogona kusangana nemhedzisiro nechero huwandu hweshuga doro. Nekuda kweizvozvo, kana iwe uine IBS, iwe ungangoda kudzivirira shuga doro zvachose (,).

Kudya huwandu hwakawanda hweshuga doro hunogona kukonzeresa kugaya mhedzisiro, senge manyoka uye kuda kurutsa. Kunyange zvazvo vanhu vazhinji vachigona kutsungirira zvishoma zvakanaka, avo vane IBS vangada kudzivisa shuga zvinodhaka zvachose.

Chinokosha

Shuwa madoro akadzika macalorie zvinotapira izvo zvinowanzove zvishoma zvine zvazvingaita pamazinga ako eshuga eropa. Nekuda kweizvozvo, ivo vanozivikanwa keto-hushamwari sarudzo yekutapira zvekudya uye zvinwiwa.

Ingo ramba uchifunga kuti mamwe anogona kunge ari sarudzo dziri nani kupfuura vamwe.

Semuenzaniso, maltitol ine mhedzisiro yakakura pashuga yeropa kupfuura erythritol, iyo ine GI ye0.

Nguva inotevera paunenge uchitsvaga kuwedzera zvinotapira mukofi yako kana kugadzira keto-inoshamwaridzika mapuroteni mabara, edza kushandisa shuga doro senge erythritol kana xylitol.

Ingova nechokwadi chekudya izvi zvinotapira zvine mwero kuti udzivise chero chingangoita kugaya kunetseka.