Mucheka mutsvuku shuga ndiyo nzira inonyanya kuonekwa yehutu yakakura, asi shuga tsvuku isiri yehuga granulated zvakare. Rimwe teaspoon yegranulated shuga rine 16 makoriyamu anenge anenge magiramu mana ega-carbohydrate, asi, zvinosuruvarisa, hapana humwe huwandu hwezvokudya kune shuga yakawanda. Kunyange zvazvo shuga inogona kunge isiri chinhu chine utano, unogona kuisa zvishoma zveshuga muzvokudya zvako, uye pane dzimwe nguva apo zvingabatsira.
| Granulated Sugar Nutrition Facts | |
|---|---|
| Kushumira Kukura 1 tsp (4 g) | |
| Per Serving | % Daily Value * |
| Maoriro 16 | |
| Maoriro kubva kuFat 0 | |
| Total Fat 0g | 0% |
| Saturated Fat 0g | 0% |
| Polyunsaturated Fat 0g | |
| Monounsaturated Fat 0g | |
| Cholesterol 0mg | 0% |
| Sodium 0mg | 0% |
| Potassium 0mg | 0% |
| Carbohydrates 4.2g | 1% |
| Dietary Fiber 0g | 0% |
| Zvokudya 4.2g | |
| Proteine 0g | |
| Vitamini A 0% · Vitamin C 0% | |
| Calcium 0% · Iron 0% | |
| * Kubva pane zvokudya zviviri zvekoriori | |
Iyo Kudya Kwekudya
Shuga inogona kunge inofungidzirwa kune imwe nzvimbo yezvokudya kupfuura yegamba nokuti inonzi iine "makirori asina chinhu," zvinoreva kuti hapana chimwe chekudya zvinokosha. Zvinosuruvarisa, izvi ndezvechokwadi. Uye zvakare zvikafu zvekudya zvakasvibirira mu shuga uye high fructose chibage yehusi inobatanidza nehutano hwehutano hwakadai sekuwedzeredza uye chirwere chemwoyo. Asi hazvisi pachena kuti zvakadini zvekushamwaridzana kwakakonzerwa neshuga zvakananga kana kuti chokwadi chokuti kudya kwepamusoro mune shuga inenge nguva dzose yakakwirira mumakori.
Muchikamu chiduku, shuga inogona kubatsira kana inoshandiswa kunyengedza munhu anodya kana kunatsiridza chido chomunhu anenge achida kuwanda.
Semuenzaniso, bhandi yakazara ye oatmeal inogona kuratidzika yakaoma, asi chipukanana cheshuga chinogona kuvandudza kunaka uye kutadza.
Dietary Zviratidzo
Zvakanaka kupedza kusvika kusvika 10 muzana yezvinodiwa zvezuva regairiro muhupenyu hwehuga. Iko kukurudzirwa kunosanganisira marudzi ose ehutu shuga akawedzerwa, kusanganisira yakakura fructose corn syrup, granulated shuga, turbinado, uchi, nezvimwe zvinotapira.
Saka kana iwe uchida makirogiramu 1,500 pazuva, chete anenge 150 makorikori inofanira kuuya kubva kune shuga (sezvo uchida kuwana zvakawanda zveakoriyamu kubva kune zvinovaka muviri zvine utano).
Ramba uchifunga kuti shuga yakakanyiwa iwe unosasa pazviyo zvako ndeye rudzi rumwe chete rwehuga. Iyi 10 muzana inosanganisira shuga yakawedzerwa iyo inoshandiswa sezvivako muzvokudya zvakadai sezvinwiwa zvinodhakwa, saradi yakagadzirwa, kudya kwekudya kwechingwa, uye ketchup, pamwe nekutapira kwakanaka uye candy.
Yakawedzerwa uye Mamwe Mhando dzeShuga
Wakawedzera shuga ndeupi rudzi rwekutapira runoshandiswa sechinhu chinoshandiswa muzvokudya zvinoshandiswa. Zvimwe zvinowanikwa zvemashuga zvinosanganisira shuga yakawanda, high fructose mahira yegorosi, dextrose, molasses, uchi, uye maple syrup. Sirasi muzvibereko inonyanya fructose. Asi kana iwe uchidya michero iwe unowanawo mavara akawanda, mavitamini, nemaminera. Iyo fibhi inokosha nokuti inoderedza kupisa kwechibereko shuga. Chibereko chitsva ndicho chakanakisisa nokuti fiber inobviswa apo michero inoshandurwa kuva juice. Nutritionally, high fructose corn syrup uye granulated shuga zvakafanana nokuti zvose zviri zviviri zvakaitwa glucose uye fructose zvakafanana.
Uswa hwewaini hwakadai syylitol uye sorbitol inogonawo kushandiswa kunakidza zvimwe zvokudya, kazhinji gum kana sweets pasina.
Vanononoka kudya uye kunwa, uye ivo vari pasi pekoriyori kupfuura shuga yakawanda, asi haisi zero-calori inotapira. Vanowanzokonzera zvimwe zvinetso zvekuchera vanhu vakawanda vanoda kusashandisa.
Zvokudya zvinovaka muviri, mamwe mashuga akadai shuga yakasviba, turbinado (kana kuti shuga yakasvibirira), uye shuga inokonzerwa (kana kuti yehupfu) ine mishonga imwechete yezvokudya sehuga mutsvuku.
Nzira Dzokudzora Kudzoka paSirare
Pane nzira dzekunakidza zvinonaka zvinotapira kunze kwekuti uwedzere shuga yako yakawedzerwa . Iwe unogona kuwedzera mutsva michero yemichero kana mahuroti kusvika mangwanani ako ega cereal kana oatmeal panzvimbo yekusasa pahuga. Tora apulo, pear kana kuti orange kune nzvimbo yebhisi kana cookie.
Uye famba zvinyoro zvinoshandiswa zve sugaria uye unwe mvura panzvimbo payo, uwedzere mandimu kana zvimiti zvimedu zvechingwa chiduku.
Zvinokoshawo kuti uverenge mabhii paunotenga zvokudya zvakagadziriswa uye sarudza marara ane zvishoma zvishoma zvehuga.