Yakawanda Sei Shuga Iri Mumukaka?

Zvemukati

• Nei paine shuga mumukaka?
• Shuga zvemukati mumhando dzakasiyana dzemukaka
• Hutano mhedzisiro yeshuga mumukaka
• Glycemic index uye mukaka
• Maitiro ekudzivirira mukaka neshuga yakawedzerwa
• Chinokosha

Kana iwe wakamboongorora chinyorwa chekudya zvinovaka muviri pakatoni remukaka, pamwe wakacherekedza kuti mhando zhinji dzemukaka dzine shuga.

Shuga iri mumukaka haina hazvo kuipa kwauri, asi zvakakosha kuti unzwisise kwainobva - uye kuti yakawanda sei yakawandisa - kuti ugone kusarudza mukaka wakanakira hutano hwako.

Chinyorwa ichi chinotsanangura zvemukaka zveshuga zvemukati uye maitiro ekuziva zvigadzirwa zvine shuga yakawandisa.

Nei paine shuga mumukaka?

Vanhu vazhinji vanoedza kudzivirira shuga yakawedzerwa - uye nechikonzero chakanaka.

Chikafu chakakwira mushuga yakawedzerwa chinopa mamwe macalorie kuchikafu chako pasina kupa chero humwe huremu. Izvo zvakare zvine hukama nekuwedzera uremu uye metabolic syndrome, mamiriro anowedzera njodzi yako yeshuga uye chirwere chemwoyo (,).

Nekudaro, zvimwe zvekudya zvine shuga dzinowanzoitika.

Ndicho chikonzero nei zvimwe zvigadzirwa, zvakadai semukaka wemukaka uye nondairy, zvichiratidza shuga mukati menzvimbo yavo yekudya zvinovaka muviri kunyangwe shuga isina kuiswa sechinhu chinogadzirwa.

Aya mashuga echisikigo ndiwo akanyanya makabhohaidhireti mumukaka uye anoapa kuravira zvishoma zvishoma - kunyangwe kana yakadhakwa pachena.

Mumukaka wemombe uye wemukaka wemukaka wemunhu, shuga inouya zvakanyanya kubva kune lactose, inozivikanwawo sehuga wemukaka. Misi yeNondairy, inosanganisira oat, coconut, mupunga, uye mukaka we soy, zvine mamwe mashuga akareruka, senge fructose (muchero weshuga), galactose, glucose, sucrose, kana maltose.

Nekudaro, ramba uchifunga kuti izvo zvinotapira shanduro, kusanganisira chokoreti mukaka uye flavored nondairy mamiri, chiteshi chakawedzera shuga zvakare.

Mazhinji mukaka uye nondairy mamisi ane zvakasikwa zvichiitika shuga senge lactose. Shanduro dzakatapira dzinopa shuga yakawedzerwa, futi.

Shuga zvemukati mumhando dzakasiyana dzemukaka

Zvemukaka zvemukaka zvemukati zvinosiyana zvakanyanya zvichienderana nekwaanobva uye kuti anogadzirwa sei - sezvo zvimwe zvigadzirwa zvine shuga yakawedzerwa.

Heano mazinga eshuga mu 1 mukombe (240 ml) yemhando dzakasiyana dzemukaka (,,,,,,,,,,,,,):

• Mukaka wemukaka wemunhu: 17 magiramu
• Mukaka wemombe (wakazara, 2%, uye skim): 12 magiramu
• Unsweetened mukaka wemupunga: 13 magiramu
• Mukaka wekokoreti wemukaka (skim): 23 gramu (shuga yakawedzerwa)
• Unsweetened vanilla soy mukaka: 9 magiramu
• Chokoreti mukaka we soy: 19 gramu (shuga yakawedzerwa)
• Unsweetened oat mukaka: 5 magiramu
• Unsweetened mukaka wekokonati: 3 magiramu
• Mukaka wakakangwa wekokonati: 6 gramu (shuga yakawedzerwa)
• Unsweetened mukaka wemarmond: 0 magiramu
• Vanilla mukaka weamondi: 15 gramu (shuga yakawedzerwa)

Pakati pemhando dzisingaiti neshuga yemukaka, mukaka wemupunga unorongedza shuga yakawanda - 13 magiramu - nepo mukaka weamondi hauna kana zvachose. Mukaka wemombe unofananidzwa nemukaka wemupunga uri pa12 gramu.

Kazhinji, mhando dzinotapira dzine shuga yakawanda kudarika isina kutapira. Chokoreti mukaka unounza unorova 23 magiramu mune imwechete kapu (240 ml).

Dhipatimendi reU.S. rezvekurima (USDA) rinokurudzira kudzikisira shuga kune pasi pegumi muzana muzana yemakoriori ako ezuva nezuva - kana anenge 12.5 mashupuni (50 gramu) pane 2,000-koriori chikafu ().

Iwe unogona kudarika iwo muganho nemukaka unotapira wega kana iwe uchinwa rinopfuura rimwe girazi zuva rega rega.

Shuga yemukaka yemukati inosiyana zvakanyanya zvichienderana nekwaanobva uye kana iine shuga yakawedzerwa. Pakati pemhando dzisingaitapirwi dzenondairy, mukaka wemupunga une shuga yakawanda uye mukaka weamondi zvishoma. Mukaka wemombe une zvishoma zvishoma pane mukaka wemupunga.

Hutano mhedzisiro yeshuga mumukaka

Ishuga akareruka mumhando dzese dzemukaka ane zvakawanda zvinoitika pahutano hwako. Dzinokurumidza kugayikwa uye dzakaputswa kuita glucose, sosi huru yesimba yemuviri wako uye yakakosha sosi sosi yeuropi yako ().

Iyo lactose iri mumukaka uye mukaka wemukaka wakaputsika kuita galactose pamwe neglucose. Galactose inonyanya kukosha kune yepakati tsinga sisitimu yekuvandudza mune vacheche uye vana vadiki (, 17).

Kana isina kunyatso kugayikwa, lactose inoshanda senge prebiotic fiber, iyo inopa chikafu chehutachiona hwakanaka muura hwako. Lactose isina kumisikidzwa inobatsira zvakare kugadzirisa kutora kwemuviri wako kwemamwe zvicherwa, zvakaita secalcium uye magnesium (17).

Glycemic index uye mukaka

Nekuti mhando dzese dzemukaka dzine ma carbs, dzinogona kuyerwa pane glycemic index (GI), chiyero che 0-100 chinoratidza kusvika pakukanganisa kwechikafu shuga yeropa. Chikafu chezasi cheGI chinomutsa huwandu hweshuga yeropa zvishoma nezvishoma pane yakakwira maGI.

Fructose, iyo inowanikwa mukokonati mukaka uye akati wandei mamisi mukaka, ine yakaderera GI uye inogona kuve inosarudzika kana iwe uri kutarisa ako eropa mashuga mazinga kana uine chirwere cheshuga (,).

Kuongororwa kwezvidzidzo gumi nesere muvanhu makumi maviri nevaviri vane chirwere cheshuga vakaona kuti apo fructose yaishandiswa kutsiva mamwe carbs, huwandu hweshuga yeropa hwakaderera ne0.53% pamusoro pemwedzi mitatu ().

Nekudaro, fructose inogona kusimudza yako triglyceride mazinga uye inokonzeresa nyaya dzekugaya senge gasi uye kuzvimba kune vamwe vanhu ().

Lactose, iyo shuga iri mumukaka wemombe, ingangoita zvishoma zvakanyanya inokanganisa shuga yeropa kupfuura mamwe marudzi eshuga. Asi, iro glucose uye maltose mumukaka wemupunga une GI yakakwira, zvichireva kuti vanokurumidza kugayiwa uye vanogona kukwidza shuga rako reropa zvakanyanya ().

Kana iwe uri kutarisa shuga yako yeropa, sarudzo yakanakisa inogona kunge isina mukaka wemukondomu wakasvinwa, sezvo isina shuga shoma.

Mashuga echisikigo mumukaka anopa muviri wako nehuropi, asi mamwe anokanganisa shuga rako reropa kupfuura mamwe. Iyo lactose iri muzamu uye mukaka wemukaka inonyanya kubatsira kune vacheche uye vana vadiki.

Maitiro ekudzivirira mukaka neshuga yakawedzerwa

Kunyangwe iwe uchisarudza mukaka wemukaka kana wemukaka wenondairy, iwe unofanirwa kunanga kune asina unsweetened marudzi kuti udzikise kudya kwako kweshuga yakawedzerwa.

MuUnited States, Chikafu neDrug Administration (FDA) iri kugadzirisazve zvinyorwa zvekudya kuti zvinyatso kudana magiramu eshuga yakawedzerwa - zvichiita kuti zvive nyore kuziva kuti ndeapi mamilioni ekutenga kana kudzivirira ().

Mutemo uyu unotanga kushanda munaNdira 2020 kune vagadziri vechikafu chikuru uye Ndira 2021 kumakambani madiki ().

Kunze kweUnited States, zvinyorwa zvekudya zvinogona kusiyana zvakadzama uye zvinofanirwa kuverengerwa nemazvo. Kana iwe ukaona chero chimiro cheshuga pane yezvinyorwa zvinongedzo, zvinoreva kuti yakawedzerwa.

Mazita akajairika eshuga yakawedzerwa anosanganisira:

• chibage manyuchi kana chibage chepamusoro-fructose
• brown mupunga manyuchi
• agave nekita
• coconut shuga
• chimera chebhari
• chimera sirasi
• maltose
• fructose

Iwe unogona zvakare kutsvaga izwi rekuti "unsweetened" pane zvakanyorwa.

Zviri nani kusarudza mukaka usina kutapira uye kudzivirira avo vane shuga yakawedzerwa. Iwe unofanirwa kugara uchitarisa chinongedzo chinyorwa chemazwi anoratidza akawedzera shuga.

Chinokosha

Mhando dzese dzemukaka dzine shuga, asi hapana chikonzero chekudzivisa zvakasikwa, zvakapusa shuga mumukaka usina kutapira.

Mukaka usina kutapira isosi yakanaka kwazvo yemakabhohaidhiretsi, ayo anobatsira kupisa huropi hwako nemuviri uye zvinogona kutopa mamwe mabhenefiti.

Kunyange zvakadaro, iwe unofanirwa kugara uchidzivirira mukaka neshuga yakawedzerwa nekuda kwehutano husina kunaka.