Inobva kune michero, asi izvozvo hazvirevi kuti nguva dzose zvakanaka kwauri
Shuga yakashandiswa kuva chinhu chakareruka, imba inokosha yekudya iyo yakasaswa pamusoro pezviyo uye yakagadzirirwa mukofi kana nyore nyore kubhadhara kubva kune muvakidzani mune imwe nguva yekubika. Muchena (kana kuti tsvuku) shuga ndiyo chaiyo chete yemhando yehuga yevanhu inopedzwa, muzviyero zvakanga zviri nyore kunzwisisa uye kunyange kutonga.
Iye zvino, zvisinei, nokuti zvizhinji zvekudya zvine shuga yakawedzerwa, yava hutano hwehutano hwevanhu.
Vanhu vanodya zvakanyanya shuga kupfuura munguva yakapfuura mune fructose, iyo inogona kuwedzerwa mune dzimwe nguva yakawanda yakawandisa kune zvokudya zvinoshandiswa. Nokuda kwechikonzero ichocho, zvakakosha kuti unzwisise kuti fructose chii uye nei uchifanira kutarisa.
Kusiyana pakati peFructose neSukrose
Zvinhu zvinopenya zvitsvene iwe unogona kugara mumudziyo uri patafura yekicheni kana mumutambo uri pedyo neupfu is sucrose. Icho chinobva kune shuga uye shuga beet. Fructose ishuga nyore , imwe yemasikorosi maviri eeshuga anogadzira sucrose; imwe yacho glucose. Zvokudya zvose zvine shuga zvine fructose.
Fructose inowanzonzi michero yehuga nokuti inowanzoitika mumichero yakawanda, yakadai semabriji, mavhinga, uye maapuro. Inowanikwawo mune mamwe mimwe miriwo, kusanganisira beet, mbatatata, uye anonisi. Sezvo ichi chikamu chezvokudya zvakawanda zvine utano, fructose ingasaita sechinhu chakaipa zvakadaro. Zvisinei, seanomira-oga, fructose inenge kaviri inotapira seyeshuga uye inogona kupa kuwedzera kwakafanana mune shuga yeropa se sucrose.
Fructose in the Food We Eat
Pamwe pose, iwe unodya zvakawanda zvakanyanya fructose kupfuura wako mukuru-sekurukurukurukuru. Makore mazana maviri apfuura, muvhareji weAmerica wakadya maundi mapaundi eshuga mugore rose, maererano neUnited States Health and Human Services (DHHS). Mazuva ano nhamba iyi ine 152 mapaundi-anenge mapaundi matatu, kana zvitanhatu zvimedu zve shuga pavhiki.
Fructose inowanzoshandiswa muzvokudya zvinoshandiswa pamwe chete nekuti hazvina kudhura kudhura kupfuura sucrose uye inotora zvishoma kuti iwane imwechete yehutano. Inowanzopiswa mumhando yepamusoro fructose corn syrup -fructose iyo yakabatanidzwa neshizha yegorosi uye mishonga inobatwa kuti iwedzere kutora uye kutapira kwefructose.
Iwe unogona kushamiswa kuziva kuti 74 muzana yezvokudya zvose zvine imwe mhando ye shuga yakawedzerwa uye kwete muzvokudya zvinonaka kutapira. Izvo zviri kuvanza mune zvose kubva muhombodo yemasadhi yakagadzirirwa ketchup.
Imwe yenzira dzakakosha dzevanhu dzinowedzera shuga, asi, kuburikidza neshuga-zvinotapira zvinwiwa, kusanganisira soda, zvinwiwa zvezvinwiwa, uye zvinotapira ice chai inotengeswa mumabhodhoro. Vanhu veAmerica vanonwa kaviri soda zhinji sezvavakaita muna 1950, somuenzaniso.
Kuongorora kwakawanda kwakaratidza kuti kunwa shuga-zvinonwiwa zvinosanganiswa nehuwandu hwekuwedzera kuneta, chirwere chemoyo, chirwere chemagetsi, uye chirwere cheshuga muvana nevakuru. Yakawedzera shuga yakatove yakabatana nekuderera kwekuziva uye mamwe kanzira, maererano nekuongorora kwe 2016 kwakabudiswa mumagazini Nutrients.
Iko Shuga Yakadini Yakachengeteka?
DDHS inoti vanhu veAmerica vanofanira kuvhara shuga kusvika 10 kubva muzana yehuwandu hwemakoriori avanodya zuva rega rega.
Izvo zvinowedzera kusvika kumaspuni 13, zvichibva pane 2 000 koriori kudya. Nhasi mavhareji 42.5 ega shuga zuva rega rega, saka kana iwe usingati watarisa kudya kwako shuga uye udya uye unwa zvakawanda zvekudya zvakagadzirwa uye shuga-zvinotapira zvinwiwa, iwe unogona kuderedza zvose zviri zviviri zvakanyanya.
Dzimwe nzira dzokuita nadzo dzinosanganisira swapping out soda for flavored seltzer kana plain seltzer yakasanganiswa ne 100 muzana juice yemichero; kunyorera pazvibereko kana mishonga yakasviba panzvimbo yekiki kana candy; uye kusarudza zviyo zvisina kufanira zvigadzirwa nezvibereko zvitsva. Cherechedza nezvezvokudya zvinonzi "mafuta-asina" zvakare: Vanowanzotakura shuga yakawedzerwa kuti vaite kurasikirwa kwekanhu kana mafuta akasiiwa kunze.
Zvinogona kunge zvakaoma kutanga kuti uwedzere pane shuga yakawedzerwa. Ingozvitora zvishoma uye pakupedzisira iwe unenge uchisarudza zvinyorwa zvisinganyanyi kutapira, uye iwe unogona kuona kuderera kwako kuwedzera uye hutano hwako hunovandudzwa mukugadzirisa.
> Sources:
> Popkin, Barry M na Hawkes, Corinna. "Kunakidza kweMagadziro eDzimba, kunyanya kunwa: maitiro, maitiro, uye maitiro anopindura." Lancet: Diabetes & Endocrinology . Dec 1, 2015.
> Rippe, James M na Angelopoulos, Theodore J. "Ukama Pakati Pezvokuwedzera Zvokudya Zvokudya uye Zvirwere Zvisingakonzerwi Nengozi Dzakakosha: Iko Kunzwisisa Kwazvino." Nutrients. Nov 2016; 8 (11): 697.