Kuwedzera kwekushandisa shuga kunogona kukanganisa miviri yevanhu vakuru nevana. Vana vanodarika shuga vanokonzera kuwandisa kwemakoriori asina kunaka. Izvi zvingangobatsira kuwedzera kuwedzera uye kuwedzerwa ngozi kune zvirwere zvakadai sekuora, chirwere chechirwere cheshuga, uye chirwere chemwoyo. Iko shuga yakawanda inogonawo kukonzera kuwandisa kwemafuta ari muropa, chirwere chinonzi nonalcoholic fatty chiropa chirwere.
Kutsvakurudza kunoratidza kuti vana vanochera shuga vanogona kukurumidza kuratidza hutano hwehutano. Mune chidzidzo chimwe, vana vanorema vanochera shuga kwemazuva mapfumbamwe. Pakazosvika zuva gumi, kuvandudzwa kunogona kuwanikwa mukati memaviri eropa uye insulin mhinduro. Kunyange zvazvo ichi chaiva chidiki chekudzidza, chinoratidza kuvepo kuti kuderedza zvinhu zvinotapira zvinogona kukurumidza kuva nehutano hwehutano hwakanaka hwevana.
Gadzira ganda pane iyo shuga iri kuvhara uye uwane nzira dzakasiyana dzekunakidza kudya kwevana.
Natural vs Added
Vabereki vakawanda vanotambudzika kuti vanzwisise kusiyana pakati pezvakawedzerwa uye zvisikwa zvemashoko. Yakawedzerwa shuga ndeyei-yakawedzerwa sechinhu. Nyora zvigadzirwa zvezvinhu zvakadai segranulated sugar, maple syrup, high fructose corn syrup, uye shuga tsvuku.
Zvinonzwisisika, mashuga anowanikwa muzvibereko nemichero yemisi. Aya marudzi emashuga achachinja nhamba pahotera yezvokudya asi haazorongorwi muzvivako sezvo zvisiri kuwedzera kune kamukira.
Aya marudzi emashuga haabatanidzwi nemurwi wemakoriori asina kunaka ayo akawanda akawedzera shuga anobatsira pakudya. Kusiyana nezvinhu zvakawedzerwa, michero uye dairy zvinopawo mikoro yakawanda inosanganisira fiber, vitamini C, calcium, uye vitamini D.
I-FDA inoronga kugadzirisa mavara ezvokudya pakonyora zvinyuchi zvinowedzera zvakasiyana, saka unogona kuona zviri nyore kuti shuga iri kuwedzerwa kupi kwekudya kwako.
Common Sugar Bombs
Ishuga shomanana munyika yako yemwana haigoneki uye hazvina musoro kutumira kune pfungwa yokuti mwana wako haazombodya. Kazhinji zvinhu zvinowanikwa mumakambani zvakakonzerwa nevana ndezvakaipa zvakanyanya zvakadaro, saka ngwarira izvi zvitanhatu zvinowanzochengetwa zvine shuga-zvine chekudya.
1) Yogurt Yakatsva
Yogurt is trifecta yeshuga, ine ruvara rwemukaka, chibereko, uye shuga yakawedzerwa. Chengetedza zvinyorwa zvinongororwa pamakwenzi ako evana vanofarira uye sarudza kune avo vanowedzera zvakadzama shuga dzose.
2) Salad Kupfeka
Iwe unogona kushamisika kuziva kuti shuga iri kuvanda mu saladhi yako, asi inogona kunge iripo. Panzvimbo pokusvika pahombodo iyo, ingoita whisk juisi yemonamu, mafuta omuorivhi, uye kugunzva kwemasitadhi kwekudya kwakasviba uye kusasuka-kusina kana veggie dip.
3) Yakasvibiswa Oatmeal
Kunyangwe iri pakiti ye apulo-sinamoni kana maple brown sugar, mikana ndeyokuti oatmeal inotapira kupfuura iwe unoda kuva iyo. Sezvo oatmeal inogona kugadzira kudya kwekudya kwakanaka, kugadziridza pachena uye kuwedzera zvigunwe zvakagadzirirwa zveuchi, michero itsva nemiti, kana kunyura kwemaple syrup.
4) Kuchengetedza Kuchengetedza
Kubva kubhadharo mbatata chips ku cheddar cheese popcorn, zvakawanda zvinotapira zvinonaka zvinowanikwa nekunakidza kunowedzera. Kuti udzivise izvi zvinokonzerwa neshuga-yakagadziriswa, tsvina pamhando dzakasiyana dzezviputi uye zvakafanana zvinodya zvokudya zvakaenzana.
5) Smoothies
Frosty blends yemichero inogona kuva noutano hwakanaka, asi dzakawanda smoothies (kunyanya izvo zvakasungwa pazvitoro zve smoothie) zvinogadzirwa nemashirups, sorbets, jisi, nezvimwe zvinokonzera shuga. Iva nechokwadi chekuti smoothies yaunogadzira uye kutenga kune vana vako inogadzirwa kubva kuzvokudya zvose zvekudya.
Wedzera kutapira kwepanyama kune izvi zvinonwiwa nemabhanana akaibva kana zvishoma zviduku zvemazuva akachengetwa-kana maviri, sezvinoitwa mubhanana iri rinotapira zvakasununguka zuva smoothie .
6) Muchengetedze
Zvimwe zvisingatarisirwi zvitubu zvehuga zvinogona kuwanika mumashizha epapry akaita sarato yakakonzerwa, yakagadzirwa nemakinini, uye mutezo, naizvozvo ngwarira kuti usadonha zvokudya mumasukisi aya akanaka.
Kudyiswa kweShuga: Mazano Anokurumidza Kuti Uitwe
Chengetedza shuga yemwana wako kuti adye nekudya nguva dzose nekudya. Heano nzira shanu dzakanaka dzekutanga.
- Deredza kudyiwa kwezvokudya zvinogadzirwa zvakanyanya, sezvo vachida kuva neshuga yakawanda.
- Funga usati watora sip-sugary doro rinotakura muhuwandu hwemashuga e-sugary.
- Enzanisa marara ezvokudya zvakadai se yogurt, cereal, uye granola mabhagwa kuti uwane mikana yakanakisisa.
- Ruchiva chido nekushandira michero inotapira chaiyo kumiti.
- Chikamu chechitanhatu chemashuga ega shuga nekugadzira mapurogiramu ezvokugadzira sadhidhi, oatmeal, uye smoothies.
> Sources:
> Schwarz JM. Migumisiro yeDetary Fructose Zvigadziriswa paLiver Fat, De Novo Lipogenesis, uye Insulin Kinetics muvana vane uremu. Gastroenterology. 2017 Jun 1 [Epub mberi of print]