Iwe usati washushikana nezvekasa re shuga, kufamba mazano ekudya zvinodhaka shuga inogona kukwana kukupa kuchema musoro. Chii chinowedzera-uye dzimwe nzira dzakasiyana-siyana dzehuga pamusika, kuve nemanzwisisiro ekushandisa kwekuwedzera zvinokonzera panzvimbo yeshuga kunogona kuva chiito chekushivirira uye kubudirira kwezvokudya.
Koriori-isina zvinotapira zvinokonzera kunze, kune chidimbu chekoriori-inobereka zvinotapira zvinobva kune zvakasiyana-siyana zvemashoko kuti uedze mukicheni.
Kuti ubatsire kujekesa kuti ndeipi nzira inofadza yaunofanira kusvika nayo, heino rundown yezvinodiwa uye nzira dzakakura dzehuga. Sezvo chikafu chinogonawo kuva chikonzero, ngatitsvakeiwo kuti sei zvinonaka izvi zvinonamatira kusvika kune yakareruka tefura yefuraji uye nzira dzakanakisisa dzekuzvibatanidza mune mapepa.
Calorie Counts
Iko kunofanirwa kucherechedza kuti pamusoro pezvose zvinokonzera caloric, kusanganisira shuga, zvine 15 kusvika ku20 makirosi pikitipuni imwe neimwe, asi ndiyo iyo kufanana kunoguma. Izvi zvinokonzerwa nemapiritsi uye syrups zvinowanikwa mune imwe nzira yekushandura, asi zvakakwana hazviitwi kudarika zvinotapira chikafu chichena. Sezvo imwe sarudzo imwe neimwe inofanidza humwe ruzivo rwekunaka, mune dzimwe nguva zviduku zvidiki zvinogona kukwana kugutsa chido chako chekanati. Zvimwe zvezvinhu izvi zvinotapira kune shuga zvinewo mararamiro akasiyana-siyana emavhithamini nemaminerari akasiyana-siyana anosanganisira vitamini C, vitamini E, vitamini K, vitamini B, iron, potasium, magnesium, zinc uye calcium, asi sezvo inofanira kupedzwa mukuenzanisa, iwe zvechokwadi haagoni kuvimba nezvinofadza zvinonaka sechinhu chakavimbika chemhepo ine utano hwakakwana.
Uchi
Anenge anenge munhu wese anozivikanwa neiyi yakawanda, sirasi yegoridhe. Sezvo inogona kukurudzirwa kubva kumarudzi akasiyana-siyana emaruva, ruvara rwakasiyana chaizvo. Muchengwa mutsanga uchi huri nyore uye hunotapira, asi mahive evhaver ane huwandu hwehupamhi uye hwakaoma. Chimwe chinhu chakanyanya kuwedzerwa uchi chingave chikafu chinokonzera kubhakakheat, naizvozvo zviri pachena kuti haisi uwandu humwe hunokodzera zvose zvinotapira.
Uchi hunozvirumbidza humwe hunonakidza hunoita huwandu hwemigodhi uye hunogamuchirawo kuvhiringidzika kwehuwandu hwakawanda hwekuchengetedza maseroo anodzivirira antioxidants. Pakati pese, iyo yakasvibiswa mhuka, iyo inowedzera antioxidants iyo inayo.
Zvinotapira zvinokonzerwa nehuchi zvinogona kushandiswa muzvigadzirwa zvakagadzirwa asi zvinogona kuchinja kugadzirwa, kunyanya zvinhu zvakadai sekiki, izvo zvinowanzobuda zvishoma zvishoma uye kaka kaka. Iyo inofadza uye yakasvibirira mavara euchi inoita kuti ive yakakosha kumasviki anonamatira, inenge ichitsvaira yakakodzwa yakakosha pamasese ese yezviyo kana mabhisikiti matsva. Uchi hunosungirwawo kune zvinodhaka zvehutano, asi vamwe vanorema kupfuura mamwe. Kunyange zvazvo gweta richiri kunze kwekuti kana kusadya munzvimbo inochengeterwa uchi kunogona kubatsira kurwisa mamiriro okunze, hazviratidzi kuti zvinokuvadza. Pane chikonzero chakanaka chechecheche dzinodzivisa uchi kusvika pazera rekutanga kudzivirira chero chinogona kuwanikwa kune botulism spores.
Zvinoshandiswa: kushandiswa kwemafu, miriwo uye zvinhu zvakabikwa, sauces, tea yakaisvonaka
Koconut Sugar
Izvi zvitsvuku zvakasvibirira-semakristasi zvinogadzirwa kubva mumucheka wekodonti. Kokoni shuga inotapira zvishoma kudarika shuga chena, uye ine caramel undertones yakafanana nehutu hwebhuruu. Iine ruzivo rwakakwana rwepasi kuitira kuti rwukwanise kumira kune zvinonaka zvakasimba zvichiita kuti ive chisarudzo chakanaka chemarinades kana howa doro.
Iwe uchabhadhara purogiramu yemutambo uyu unofadza, sekushambadzira kwepaIndaneti mabhizimisi anotengesa zvikwereti zve $ 0.30 per ounce, izvo zvinowanikwa ka10 pane zvakapfurikidza neshuga tsvuku.
Inoshandiswa yekushandisa: cookies, yakaomeswa yakaoma nyama kana hove, cappuccino
Date Sugar
Iyi sarudzo inogadzirwa kubva pamazuva akaomeswa akaomeswa ave akaiswa pasi mupfupa wakaoma uye wakaita granular. Zuva shuga rinogona kushandiswa senzvimbo yekutsvaga shuga yakasvibirira uye mamwe marongerwo anewo hupfu hwehuta kana zvimwe zviyo kudzivirira kubata. Nhasi shuga ine yepamusoro fibhuti yepamusoro kupfuura dzimwe dzakawanda zvinotapira asi izvi zvinodzivirira kubva pakupedza zvakanaka. Shandisai chimiro ichi kuti zvive zvakanaka kuburikidza nekushandisa zuva shuga muzvipfeko zvinogona kubatsirwa nekuwedzera kwekugadzirisa uye kuderera.
Nhasi shuga inofadzawo, inonetsa kuwana pazvitoro zvakawanda zvezvitengesi uye zvekutengesa, uye inotengeswa mumutambo inenge ye $ 0.65 per ounce.
Mhinduro yekushandisa: cookies, oatmeal, granola
Maple Syrup
Kuwedzera kwekunyengera kwechingwa kune chero ipi zvayo yekudya kwekudya kwekudya kwemafuro, maple syrup inogona kushandiswawo kwose kwekicheni. Mimwe mitauro inogona kuva yakasviba uye inoputika apo vamwe vari vanyoro, tsvina, uye inotapira. Asi ndapota, svika pamutemo 100 muzana, maple sirasi sezvo ndiyo chete inokudzwa fomu. Mabhodhoro akaumbwa nemadzimai e "pancake syrup" chaizvoizvo haana maaple zvachose, panzvimbo pezvo iwo mabhodhoro emashirasi embeu ane mavara akatswa nemaple flavoring. Real maple syrup ndeyeMwari yekubika. Dzorera shuga nemari yakaenzana yemapurosirasi kana kushandisa 50/50 combo yemapurosirasi uye uchi kuti uwane ruzivo rwekunaka uye kugadzirwa.
Mhinduro yekushandisa: muffin, custards, pudding, oatmeal
Agave
Agave inotapira ... inotapira kwazvo, saka iwe unogona kushandisa zvikamu zviduku kana uchitsvaga shuga. Iyo yakawanda mvura kupfuura uchi uye inopera zviri nani zvikuru. Paunenge uchinyorera muzvinhu zvakabikwa, shandura mu 2/3 mukombe agave yega imwe kapu yeshuga, uye kuderedza zvimwe zvinodhaka mumutsananguro nehuwandu hwe ΒΌ mukombe. Vavengi veAgave vanofanira kunyeverwa kuti kunakidza uku kwakanyanya kwazvo mu fructose uye vamwe vanhu vanozviwana zvakaoma kugadzira. Agave inowana rumbidzo yekuve nechepakati chechirwere cheglycemic, chiyero chekurumidza kwekudya kwekarbhi kunokonzera shuga yeropa. Pasinei nehutano hwehutano hunobatanidza kudya kwakaderera kweglycemic, agave inofanira kunge ichidyiwa neuchenjeri imwechete seimwe inotapira. Dharirai futi yeave muzvinotonho zvinotonhora kana kusangana nemichero mujamu kana muchero muchero.
Zvinokurudzira: slackothies, teas, chigadziko chemichero
Sorghu Syrup
Sirasi yakasviba uye inonamatira inotorwa kubva kuzviyo zvekare zvekare. Sirasi yemahombe ine unhu hwakanaka uye husina kunyanya kufanana hunofanana nemasikirusi, humwe chete hwakapoteredzwa uye hutori. Inogona kushandiswa mukubika asi kubvarura zvishoma pane zvimwe zvinokonzerwa nemvura zvinokurudzirwa. Uyezve edzai mazai emashizha mumasukisi anotonhora, akazununguka pamusoro pemuchero mutsva kana kuti kubatsira caramelize miriwo yakakangwa. Hapana chikonzero chekudurura iyi sirasi inotapira, zvishoma zvinopfuurira mberi.
Pfungwa dzinoshandiswa: kushandiswa kwemaladhi, yakabikwa soroshi, marinades yehove uye huku