Vanhu Vane Chirwere cheshuga Vangave Nemuto weShuga?

Zvemukati

• Chii chinonzi muto wenzimbe?
• Shuga zvemukati
• Unofanira kuinwa here kana uine chirwere cheshuga?
• Chinokosha

Muto wenzimbe chinwiwa chinotapira, chine shuga chinowanzodyiwa mumativi eIndia, Africa neAsia.

Sezvo ichi chinwiwa chichiwedzera kuwanda, chiri kutengeswa sechinhu chese-chechisikigo chine huwandu hwakasiyana hwebatsiro muhutano.

Mune echinyakare mushonga weEastern, inoshandiswa kurapa chiropa, itsvo, nezvimwewo zvirwere ().

Unogona kushamisika kuziva kuti vamwe vanofunga kuti zvinogona kubatsira chirwere cheshuga.

Chinyorwa ichi chinotsanangura kuti muto wenzimbe chii uye kuti sarudzo yakanaka here kune vanhu vane chirwere cheshuga - kana chero munhu ari kutarisa shuga yeropa.

Chii chinonzi muto wenzimbe?

Muto wesvutugadzike inotapira, inovava mvura inomanikidzwa kubva munzimbe dzakasvuurwa. Inowanzo tengeswa nevatengesi vemumigwagwa vanoisanganisa ne lime kana mamwe majusi uye vanoishandira pamusoro peaizi yechinwiwa chinonaka.

Iyo inogadzirwa kugadzira nzimbe shuga, tsvuku tsvuku, molasses, uye jaggery ().

Nzimbe dzinogona zvakare kushandiswa kugadzira ramu, uye muBrazil yakaviriswa uye inoshandiswa kugadzira doro rinodaidzwa kuti cachaça.

Muto wenzimbe hausi shuga chaiyo. Inosanganisira 70-75% yemvura, ingangoita 10-15% fiber, uye 13-15% shuga muchimiro che sucrose - yakafanana neshuga yetafura ().

Muchokwadi, ndiyo sosi huru yeshuga yakawanda yetafura pasirese.

Mune fomu yayo isina kugadziriswa, iri zvakare sosi yakanaka ye phenolic uye flavonoid antioxidants. Aya antioxidants ndicho chikonzero chekutanga chekuti vamwe vanhu vanoti chine hutano hunobatsira (,,).

Nekuti haina kugadzirwa sezvakawanda zvinwiwa zvine shuga, muto wenzimbe unochengeta mavitamini nemamineral.

Sezvo zvakare iine maelectrolyte, senge potasium, yakave yakadzidziswa nekuda kwayo hydrating mhedzisiro. Mune ongororo mumitambo gumi neshanu yemabhasikoro, muto wenzimbe wakaratidzirwa kuve unoshanda sekunwa zvemitambo mukuvandudza mashandiro ekurovedza muviri uye kugadzirisazve ().

Asi, zvakasimudza vatambi 'shuga zveropa panguva yekurovedza muviri. Kubatsira kwaro kwaiwanzobatanidzwa necarb zvirimo uye kugona kwayo kudzoreredza magetsi mumaturu ako mushure mekurovedza muviri ().

Muto wenzimbe unogadzirwa nekutsikirira mvura yacho kunze kwenzimbe. Iyo sosi yeantioxidants uye zvimwe zvinovaka muviri, asi mazhinji ezvibodzwa zvakatenderedza mabhenefiti ayo ehutano haana hwaro.

Shuga zvemukati

Kunyangwe ichipa zvinovaka muviri zvinoverengeka, muto wenzimbe unoramba uine shuga neshuga yakawanda.

A 1-mukombe (240-mL) unopa zvinopihwa (, 6):

• Makorori: 183
• Mapuroteni: 0 magiramu
• Mafuta: 0 magiramu
• Shuga: 50 magiramu
• Fiber: 0-13 magiramu

Sezvauri kuona, ingori 1 kapu (240 mL) ine whopping 50 gramu yeshuga - yakaenzana netipuni gumi nembiri.

Izvi zvakanyanyisa kupfuura mashupuni mapfumbamwe uye mashupuni matanhatu eshuga yakazara pazuva izvo zvinokurudzirwa neAmerican Heart Association kuvarume nevakadzi, zvichiteerana ().

Muto wenzimbe une huwandu hwakasiyana-siyana hwefiber. Zvimwe zvigadzirwa zvinorongedza hapana kana kungoteedzera, nepo vamwe, kusanganisira juzi reShuga reShuga risina mbishi, vanozvirova kusvika kumagiramu gumi nemana pamukombe (240 mL).

Zvakadaro, zviri nani kuwana fiber kubva kuzvikafu zvezvirimwa pane chinwiwa chinotapira. Kana iwe uchida chinwiwa chine fiber, zviri nani kusarudza hupfu hwehupfu hwekuwedzera pasina shuga yakawedzerwa wosanganisa nemvura.

Shuga ndiyo carb iyo muviri wako unodonha kuita glucose. Zvimwe zvepamusoro carb chikafu uye zvinwiwa zvinogona kukwidza yako shuga yeropa zvakanyanya, kunyanya kana iwe uine kana uri panjodzi yechirwere cheshuga. Nekudaro, vanhu vane chirwere cheshuga vanofanira kutarisa shuga yavo kudya zvakanyatsonaka.

Kunyangwe juzi re nzimbe riine yakaderera glycemic index (GI), ichine ine glycemic mutoro wakakura (GL) - zvichireva kuti inosungirwa kuve neyakawandisa mashuga eropa rako (,).

Ipo GI ichiyera kuti chikafu kana chinwiwa chinokurumidza kumutsa shuga yeropa, GL inotarisa huwandu hweshuga yeropa inomuka. Nekudaro, GL inopa yakanyanya yakajeka pikicha yemashuga enzwi mhedzisiro pane shuga yeropa.

Mushu wenzimbe wakanyanya mushuga uye une mutoro wepamusoro weglycemic kunyangwe uine yakaderera glycemic index. Naizvozvo, zvinokanganisa shuga yeropa zvakanyanya.

Unofanira kuinwa here kana uine chirwere cheshuga?

Kufanana nezvimwe zvinwiwa zvine shuga yakawanda, muto wenzimbe chisarudzo chakashata kana uine chirwere cheshuga.

Huwandu hwayo hukuru hweshuga hunogona kukwidza huwandu hweshuga yeropa rako zvine ngozi. Nekudaro, iwe unofanirwa kudzivirira chinwiwa ichi zvachose.

Nepo test-chubhu ongororo pane nzimbe yakatorwa inoratidza kuti yayo polyphenol antioxidants inogona kubatsira maseru epancreas kuburitsa yakawanda insulini - iyo hormone iyo inodzora yako shuga yeropa - iyi ongororo ndeyekutanga uye haiite yakachengeteka kune vanhu vane chirwere cheshuga ().

Kana iwe uchiri kufarira chinwiwa chinotapira, unogona kushandisa michero mitsva kupomesa mvura yako nekutapira kwepanyama.

Kunyangwe paine kumwe kutsvagurudza kwerabhoritari kunongedzera kune zvinogona kurwisa chirwere cheshuga, muto wenzimbe hausi chinwiwa chakakodzera kune avo vane chirwere cheshuga.

Chinokosha

Muto wesvutugadzike chinhu chisina kunatsiridzwa chinobviswa munzimbe.

Ipo iyo ichishanda kumusoro kune hutano hutano hweantioxidants, yakanyanyisa kukwirira mushuga. Izvi zvinoita chisarudzo chisina kunaka kune vanhu vane chirwere cheshuga.

Panzvimbo pejusi renzimbe, sarudza kofi isina kutapira, tii, kana mvura inosanganiswa nezvibereko. Izvi zvinwiwa zvinogona kuramba zvichiravira zvishoma pasina kuisa panjodzi muropa rako shuga.