Muchero Shuga Yakashata Shuga Here?

Zvemukati

• Chibereko Chingave Chakashata Kwauri Here?
• Yako Chibereko-Kudya Chiitiko Chirongwa
• Ongororo ye

Saka chii chinopindirana neshuga mumuchero? Iwe wakanyatsonzwa iyo buzzword fructose muhutano hwepasi (pamwe iyo inotyisa yekuwedzera yakakwira fructose chibage sirasi), uye unoziva kuti yakawandisa shuga inogona kuve nemhedzisiro yakaipa pamuviri wako. Asi nyanzvi dzinoti zvingave zvishoma nezve chokwadi chekuti urikudya fructose, shuga iri muchero, uye zvimwe nezve yakawanda sei. Heino scoop pamusoro pekuti iwe unofanirwa kuona sei shuga muchero uye kuti ungaisanganisa sei zvine hutano mukudya kwako.

Chibereko Chingave Chakashata Kwauri Here?

Zvimwe zvidzidzo zvakawana kuti fructose inogona kuva yakanyanya kukuvadza rudzi rweshuga yemetabolism yako, ichienzaniswa neglucose, shuga inowanikwa zvakasikwa muropa redu; uye sucrose, musanganiswa wefructose uye glucose. "Glucose haigadzike nenzira yakafanana nefructose uye inoisa mafuta mashoma pane fructose," anodaro Justin Rhodes, Ph.D., akabatana purofesa paYunivhesiti yeIllinois Neuroscience Chirongwa uye Institute for Genomic Biology. Uye apo shuga mumuchero uye musoda inenge iri imwechete mamorekuru, "apuro rine magiramu gumi nemaviri efructose kana zvichienzaniswa nemagiramu makumi mana mukubikwa kwesoda, saka unofanirwa kudya maapuro matatu kuti uwane iwo iwo wakaenzana fructose sesoda imwe," Rhodes anodaro.

Uyezve, muchero une fiber, mavitamini, uye mamineral akakosha pakudya kwakanaka, nepo mashuga ari musoda kana mamwe mabara emagetsi ari macalorie asina chinhu nekuti anowanzo shaya zvimwe zvakakosha zvinovaka muviri. "Chibereko chinoda kutsenga kwakawanda saka ungangonzwa kugutsikana kana uchinge wadya," anodaro Amanda Blechman, RD, Scientific Affairs Managers kuDanoneWave. "Zviri nyore kunwa huwandu hwakawanda hwesoda (uye nekudaro mamwe macalorie neshuga) pasina kunzwa kuzara." Funga nezvazvo, ndeipi nguva yekupedzisira iwe yausingagone kurega kudya ichishanda?

Yako Chibereko-Kudya Chiitiko Chirongwa

Cheka macalories asina chinhu, asi rega kunetseka pamusoro pemuchero. "Michero nemichero yaunodya neganda zvinowanzove zvakakwirira mu fiber, izvo zvakakosha nekuti vazhinji veAmerica vanoda fiber yakawanda," Blechman anodaro. Fiber ine mamwe mabhenefiti anoshamisa, sekugona kudzora kugaya kwako uye kuchengetedza simba rako kumusoro. "Uyezve, faibha inogona kubatsira kudzikisa chiyero panopinda shuga muropa rako."

Kuti uzvichengete uzere uye kuti uzviite kunzvimbo yekurovedza muviri kumagumo (kana kutanga) kwezuva rako, fiber uye mapuroteni ndiwo mashiripiti combo. Edza kutenderera imwe nati bhuru muYoghuriti yeGreek uye nekuwedzera michero michero michero mumusanganiswa, kana kukanda mashoma emabriji mukotishi chizi kuti izadzise protein-fiber mhedzisiro, Blechman anodaro. Ipo iwe uchifanira kugara uchiongorora zvakapetwa pane ako emagetsi mabhagi kuti utore huwandu hweshuga zvemukati, nyanzvi dzinobvumirana kuti michero nemiriwo, zvisinei nezvakangoita fructose, ndizvo zvauri kuda kudya.

Ongororo ye