Iko konikiti shuga, inonziwo coconut palm shuga, hutano kana kuti yakadzika mumakhahydrates kupfuura yenguva dzose yega shuga? Pane zvirevo zvekuti iri shuga yakadzika-carb isingaiti ropa rekuisa ropa zvakanyanya seimwe shuga uye iyo inotakurwa nemaminerari. Ngatitarisei kuti chii uye kuti zvipi zvayo zvingafanirwa.
Chii Chisikwa Palm Sugar?
Mhando dzose dzeshuga dzinongororwa maitiro ezvisikwa zvemashuga.
Vanogona kuuya kubva kune shuga, shuga beet, maple miti, maruva maruva (uchi), mbeu yegave , mupunga, nezvimwe. Izvo zvakafanana zvakafanana, ine anenge makori 15 uye 4 magamu ega shuga (carbohydrate) pamuspuni. Kokoti shuga haisi izvo.
Kokonati yemashuga yeminwe inobudiswa kubva muropa rekonikoni flower buds. Mazai aya anotemwa uye saya inotorwa, uye yobva yabikwa. Chigumisiro ishuga ye-caramel-yakafanana iyo inofanana neshuga yakaoma. Iwe unogonawo kuona "shuga yemichindwe" iyo shuga yakafanana inowanikwa kune dzimwe mhando yemichindwe kupfuura yekona kokwenu.
Nzira yeGlycemic Isoconut Sugar?
Vamwe purveyors yekodonta shuga vanoita kuti utano hwehutano husingaiti shuga yeropa zvakanyanya seimwe sutu. Zvechokwadi, paiva nemushumo wakabudiswa nePhilippine Food and Nutrition Institute iyo yakave yakataurwa kakawanda (asi yakabviswa kubva paInternet) iyo yakataura kuti glycemic index ye "sugar sugar yakagadzirwa neFhilippine Coconut Authority" yakaverengwa kuva 35 , zvichienderana nemigumisiro inobva ku 10 nyaya dzekuongorora.
Izvi zvechokwadi zvechokwadi.
Kune rumwe rutivi, chiitiko chakafanana chakataurwa neYunivhesiti yeSydney chakakonzera nhamba yeglycemic ye 54, iyo inongova shoma shoma pane iyo yetafura yetafura. Kune mikana miviri yekukanganwa iyo yakaderedzwa nhamba.
1. Kwakanga kusina chinoratidza huwandu hwemhinduro mumushumo. Kakawanda nguva dzose, mushumo wekuongorora glycemic index hazvirevi chete mavhareji anopindura kudya asi huwandu hwemhinduro-kuti vanhu vakasiyana vakaita sei.
Izvi hazvina kuitwa muPhilippines kudzidza. Vamwe vevanhu gumi vakapindura zvakanyanya here? Hatizivi.
Chimwe chekodhi yekodonti (Sweet Tree) ine chinyorwa chinotevera pane papeti: "Sweet Tree haitendi GI chiratidzo chekuchengetedza" ushamwari "hwemashuga kune vane chirwere cheshuga.Kuzviitiko zvedu, tawana kuti kunyange zvazvo zvinokonzera kokonati kuratidzirwa kuva neGI mazinga akadzika se 35, kuongororwa kwakaenderera mberi kwakaratidza kuchinja kwekuti isu tinofunga izvi zvinoenderana nemhando dzakasiyana-siyana.Nokuda kwekuchinja uku, hatibvumirisi kushandiswa kwechigadzirwa ichi nevashuga.
Glycemic index test nguva dzose inowanzoitwa kune vechidiki vane hutano avo vasingakwanisi kuva nezvinetso nehuga yeropa. Vanhu vane chirwere cheshuga, pre-diabetes, uye "chirwere cheshuga chisati chaitika" kazhinji vanoita zvakasiyana.
2. Hazvina musoro. Hapana humwe hutsananguro hwekuti sei shuga yakasiyana nedzimwe shuga dzose mumigumisiro yeropa glucose. Maererano nezvinotsanangurwa nemabhizimusi, shuga mukokoni shuga inowanikwa sucrose (hafu fructose uye hafu yeglucose), saka mumwe angatarisira kuti glycemic index yakafanana (inenge 60 kusvika ku65). Imwe tsananguro inogona kuva iyo inonyanya kunyanya fructose, yakafanana ne agave syrup.
Sezvo fructose isingatauri glucose yeropa, fructose yakakosha yepamusoro haikwanisi kukonzera kuwanda kweshuga rekuteerera ropa. Asi ivo vari kutaura kuti fructose concentration inofanana nezvimwe zvinotapira zvakadai seuchi, maple syrup, mushuga wega, nezvimwewo. Saka hazvizivi kuti shuga yekonokonti yaizoita zvakasiyana mumuviri.
IAmerican Diabetes Association inoti vanhu vane chirwere cheshuga vanofanira kushandisa kokonati yemashuga yemichindwe zvakafanana neaya vaizogara shuga. Vanocherechedzawo kuti mamwe acho akavhenganiswa nehuga shuga nezvimwe zvinongonaka.
Inopfuma Mumaminerari Here?
"Koga shuga inotakurwa nemaminerari," mabhizinesi anotengesa ichidanidzira nenzwi guru.
Mutsara unogona kunyatsogadzirirwa potassium. Maererano nedhesi rakabudiswa neFhilippine Food uye Nutrition Research Institute, iyo yakawanda ye potassium inenge hafu mukombe wekonikoni shuga inokosha-kupfuura mamiriyoni 1000. Mazuva ose anokurudzirwa kuti munhu mukuru ave ma 4700 milligrams. Asi kupedza hafu yekapu ye shuga ndiyo nzira yakanaka yekuwana potassium? Iko muhosi yepasipuni inokwana 43 milligrams-kwete basa guru, kunyanya kuenzaniswa nemhuka zhinji nemiriwo. Semuenzaniso, hafu yekapu yemashizha akawanda akabikwa ane pakati pe 400 uye 500 mg ye potassium, uye 4-ounce inoshandiswa yemhuka zhinji inenge yakafanana.
Nhamba yemamwe emaminerari mukokoni shuga inopera zvishoma pamari iyo vanhu vangangodya. Iyoyo hafu mukombe we shuga ine makirogiramu 29 emu magnesium (enzanisa nemamirigiramu 76 muhafu yekapu yepinashi yakagikwa) uye 2 milligrams ye zinc.
Sustainability
"Sukari yakagadzikana kwazvo pasi," mamwe mawebsite anotaura. Kune matambudziko chaiwo ezvakatipoteredza nemuchengetedhi wegorosi usati uripo nekakhunta ushuga wekugadzira, apo muti unogona kuramba uchibudisa gore rinopera gore negore. Maererano nemashizha emabhizimisi, mvura shoma inoshandiswa, uye mapikicha emapokonati anogona kukura muvhu rakaoma kwazvo, rakadai sejecha. Kunyange zvakadaro, ingadai ine zvishoma zvingafananidzwa nekuenzaniswa nouchi kana sirasi yemapuro?
Pane imwe konikoni yemuva inobatwa nokuda kwechando, haizokura kuva kokonati. Sezvo varimi vechikonikwi vangawana mari yakawanda yehukoni yehukoni, dzimwe yemiti yaiva mukokoni yakagadzirwa yave ichigadzirirwa shuga yekonikiti pane. Izvi zvingaguma nekukwira kwemazana emakona ekukona, mukaka, uye mafuta.
The Bottom Line
Kokoti shuga inodhura zvikuru shuga. Sezvakaitwa purogiramu inobva kuAmerican Diabetes Association, shandisa iyo sezvaunogara uchiita shuga, uchitevera iwe pachako unodzivirira. Zvichida haisi nani kune chero hupi hwehuga hwevanhu hunotevera nzira shoma-carb yekudya .
> Sources:
> Kokonati Palm Sugar. American Diabetes Association.
> GI Foods. University of Sydney.
> Trinidad TP, Mallillin AC, Sagum RS, Encabo RR. Glycemic index inowanzogadzirwa neakagidhydrate zvokudya muPhilippine. Zvinyorwa zveKushanda Zvokudya . 2010; 2 (4): 271-274. doi: 10.1016 / j.jff.2010.10.002.
> Trinidad, TP. Nhutano uye hutano zvinobatsira zvekona kona / shuga / sirasi. Zvokudya uye Chikafu Research Research.