Kutsekemera ndi chimodzi mwazomwe zimakonda zatsopano tsiku lililonse. Komabe, anthu omwe ali ndi matenda ashuga, matenda a mtima, kunenepa kwambiri ... kufunikira kuwongolera maswiti. Izi nthawi zambiri zimawapangitsa kumva kuti chakudya chawo alibe. Zotsekemera zinayamba kukhala. Ndiye mtundu wa lokoma uli bwino ndi uti? Nkhaniyi ikulonjezani ku zotsetsetsa zazomwe zili pamsika ndipo ndikuyembekeza kuti zingakuthandizeni.

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Zokometsera zimatchulanso zinthu zina kupatula sucrose kapena madzi omwe amatha kubweretsa kukoma.

Kwa odwala matenda ashuga, njira yanzeru kwambiri ndikugwiritsa ntchito zotsetsetsa zotsekemera, sizingadzutse magazi shuga ngati glucose.

1. Ubwino wa okoma kwa odwala matenda ashuga

Otsatsa otsekemera amathanso kuthandizanso ashuga oletsa

Zotsekemera (dzuwa lamphamvu) nthawi zambiri sizimawakhudza kwambiri shuga wa odwala matenda ashuga. Chifukwa chake, anthu omwe ali ndi matenda ashuga amatha kugwiritsa ntchito zotsekemera.

Zokongoletsera zimagwiritsidwa ntchito kwambiri m'nyumba ndi chakudya. Kuphatikiza apo, kumagwiritsidwanso ntchito kuti muchepetse kukoma kwa tiyi, khofi, ma coyansi ndi zakumwa zina, komanso zakudya, makeke, kuphika tsiku lililonse. Ngakhale udindo wa zokometsera ndikuthandizira kuwongolera kulemera komanso shuga wamagazi, amafunikirabe kugwiritsidwa ntchito modekha.

"Kodi zotsekemera zabwino?" Malinga ndi akatswiri azachipatala, ngati mukudziwa kugwiritsa ntchito zotsekemera, zidzakhala zabwino kwambiri thanzi lanu. Popeza wotsekemera ndi mtundu wa shuga wamphamvu, sizingalimbikitse kwambiri kwa odwala matenda ashuga omwe ali ndi zakudya.

Nthawi zambiri, zakudya zomwe zimakhala ndi zotsekemera zonse ndi shuga zomasuka pa zilembo, koma izi sizitanthauza kuti alibe zopatsa mphamvu. Ngati zosakaniza zina zomwe zili ndi zopatsa mphamvu, kugwiritsa ntchito kwambiri kumawonjezekabe kulemera ndi magazi magazi. Chifukwa chake, osadya zakudya zomwe zimakhala ndi zotsekemera.

2. Okongoletsera odwala matenda ashuga (maswiti opanga)

Sukulu zachilengedwe nthawi zambiri zimakhala ndi mphamvu ndipo zimatha kuyambitsa shuga mosavuta. Chifukwa chake, odwala matenda ashuga amatha kugwiritsa ntchito zotsekemera kuphika ndi kukonza. Okometsani ndi maswiti owoneka bwino, omwe alibe mphamvu ndipo amakhala okoma kuposa shuga wamba. Ndiotetezeka kugwiritsa ntchito zotsekemera bwino.

2.1 sucralise-wotsekemera kwambiri

Zotsekemera zoyenerera za shuga

Goloser ndiotsekeka kosasangalatsa, kasanu ndi katatu kuposa shuga wamba, kukoma kwachilengedwe, osakhazikika, ndipo sangakhale okhazikika pa kutentha kwambiri kwatsiku ndi tsiku kapena kuphika.

Shuga uyu ndi abwino kwa odwala omwe ali ndi matenda a shuga 2, chifukwa sungani sugara pafupifupi ma 600 otsekemera kuposa shuga ndipo alibe mphamvu pa shuga. Shuga uyu amapezeka mu maswiti ambiri ndi zakumwa za odwala matenda ashuga.

Kuphatikiza apo, thupi la munthu limatenga ndalama. Nkhani yofalitsidwa mu phypiology ndi machitidwe mu Okutobala 2016 inanena kuti kaleko ndi yotsekemera kwambiri padziko lapansi.

Malinga ndi malamulo a chakudya cha US ndi mankhwala osokoneza bongo, kudya kwaulere tsiku lililonse: 5 mg kapena zochepa pa kilogalamu ya thupi patsiku. Munthu wolemera 60 kg sayenera kudya zosaposa 300 mg ya katral patsiku.

2.2 Steviol glycosides (stevia shuga)

Stevia itha kugwiritsidwa ntchito mu zakudya za odwala matenda ashuga

Stevia shuga, wochokera pamasamba a chomera stevia, ndi mbadwa ku Central ndi South America.

Stevia mulibe zopatsa mphamvu ndipo nthawi zambiri zimagwiritsidwa ntchito ngati chotsekemera mu zakudya ndi zakumwa. Malinga ndi nkhani yomwe inafalitsidwa mu matenda ashuga mu Januware 2019, otsekemera kuphatikiza stevia alibe mphamvu zambiri pamagazi.

US Chakudya cha US ndi mankhwala osokoneza bongo chimakhulupirira kuti stevia ndiotetezeka mukamagwiritsidwa ntchito poyenda. Kusiyana pakati pa stevia ndi sucrose ndikuti stevia mulibe zopatsa mphamvu. Komabe, izi sizitanthauza kuti kugwiritsa ntchito stevia m'malo mwa sucrose kumatha kuchepa thupi. Stevia imakoma kwambiri kuposa sucrose, ndipo pogwiritsa ntchito, timangofunikira pang'ono.

Sloan Ketrong Kettering Hance Caccial Center inafotokozedwa kuti anthu anenapo za m'mimba pambuyo kudya stevia atatha kudya stevia. Koma mpaka pano, sizinatsimikizidwe ndi kafukufuku wodalirika wasayansi.

Stevia shuga: Kutsekemera ndi ma 250-300 ka shuga wachilengedwe, wokoma kwambiri, komanso wowonjezera muzakudya zambiri. Kugwiritsa ntchito kovomerezeka ndi: 7.9 mg kapena zochepa pa kilogalamu ya thupi patsiku. World Health Organisation (ndani) adatsimikiza kuti gawo lalikulu kwambiri la stevia shuga ndi 4 mg pa kilogalamu ya thupi patsiku. Mwanjira ina, ngati kulemera kwanu ndi 50 makilogalamu, kuchuluka kwa stevia stevia stevia omwe amatha kudyedwa bwino patsiku ndi 200 mg.

2.3 Aspartame-Assorie Wotsika

Wotsekemera wopanda calorie

Aspartame ndi wotsekemera wopanda nzeru yemwe kukoma kwa 200 nthawi ya shuga wachilengedwe. Ngakhale Aspartame sakhala ngati zero-calorie ngati okoma china chojambula, Aspartada akadali otsika kwambiri.

Ngakhale kuti chakudya cha US ndi makonzedwe osokoneza bongo chimakhulupirira kuti kuli koyenera kuwononga Aspartame, katswiri wochokera kwa chakudya cha US ndi makonzedwe omwe adafotokoza kuti kafukufuku wa Aspartame wakhala ndi zotsatirapo zina zotsutsana. Katswiri adati: "Ngakhale mbiri ya zopatsa mphamvu zochepa zimakopa anthu ambiri omwe ali ndi mavuto olemera, Aspartada wabweretsa mavuto ambiri."

Kafukufuku wa nyama zambiri walumikizana ku Aspartame mpaka leukemia, lymphoma ndi khansa ya m'mawere. Kafukufuku wina anasonyeza kuti ku Aspartame kumatha kukhala kokhudzana ndi migraine.

Komabe, waku American khansa yomwe inafotokoza kuti Aspartame ndiotetezeka, ndipo kafukufuku sanapeze kuti Aspartame imawonjezera chiopsezo cha khansa kwa anthu.

Phenylketonuria ndi matenda osowa omwe sangathe kupatsa phenylalanine (gawo lalikulu la Aspartame), kotero kuti Aspartame sayenera kumwa.

Kudya kwa chakudya cha US ndi mankhwala osokoneza bongo kumakhulupirira kuti Mlingo wotetezeka wa Aspartame ndi 50 mg pa kilogalamu ya thupi patsiku. Munthu wolemera 60 kg alibe zoposa 3000 mg ya kulowera tsiku lililonse.

2.4 mowa wa shuga

Shuga Zoledzera (isomalt, lactose, mannitol, sorbitol, xylitol) ndi shuga omwe amapezeka mu zipatso ndi zitsamba. Sizimakoma kuposa sucrose. Mosiyana ndi maswiti owoneka bwino, maswiti amtunduwu ali ndi zopatsa mphamvu zina. Anthu ambiri amagwiritsa ntchito m'malo mwa shuga yoyenga bwino pamoyo wawo watsiku ndi tsiku. Ngakhale dzina loti "shuga", limakhala ndi mowa ndipo ulibe ethanol ngati mowa.

Xylitol, oyera, osakaniza

Kuledzera kwa shuga kumakulitsa kutsekemera kwa chakudya, thandizani chakudya kusunga chinyezi, kupewa kutaya bulauni, ndikuwonjezera kukoma kwa chakudya. Shuga mowa sikuyambitsa kuwola kwa dzino. Amakhala otsika mphamvu (theka la canrose) ndipo amatha kuthandiza kuwongolera kulemera. Thupi la munthu silingathe kumwa mowa kwambiri, ndipo zimasokoneza shuga pang'ono poyerekeza ndi shuga wamba.

Ngakhale zoledzera shuga zimakhala ndi zopatsa mphamvu zochepa kuposa ma shuga achilengedwe, kukoma kwawo ndikotsika, komwe kumatanthauza kuti muyenera kugwiritsa ntchito zambiri zokomera mtima ngati shuga zachilengedwe. Kwa iwo omwe sakufunidwa chifukwa cha kutsekemera, mowa wa shuga ndi chisankho chabwino.

A Shule amaledzera amakhala ndi mavuto ochepa azaumoyo. Mukamagwiritsa ntchito ma grams (nthawi zambiri magalamu oposa 50, nthawi zina otsika mpaka magalamu 10), mowa wa shuga amatha kuyambitsa kutulutsa ndi kutsegula m'mimba.

Ngati muli ndi matenda ashuga, otsetsetsa opanga akhoza kukhala chisankho chabwino. Malinga ndi a Nulseirs Americanations Association, otsetsereka ovala amasankha zinthu zambiri kwa okonda dzino lotsekemera ndikuchepetsa kumverera kwa anthu.