Tsvaga uye kuderedza shuga uye zvimwe zvinotapira kuti uwane uremu uye unzwe zviri nani
Yakawedzerwa shuga ndeyekuti haibatsiri makori. Sweshu zvinowanzoitika, sezviya mumichero nemukaka, kazhinji zvinouya zvakakanyiwa nemamwe mishonga. Asi shuga yakawedzerwa inobatsira makoriki uye hapana chimwe chinhu. Kana uri kuedza kurasikirwa uremu, kudzivisa kudya nekutapira kwakawedzerwa kunokosha.
Nzira Dzakawana Kuti Uwane Shuga Yakawedzerwa
1. Ivha yehuga. Tenda kana kwete, iwe unogona kuva mutsime wakawanda we shuga yakawedzerwa mune zvekudya.
Dzimwe nguva isu tisingafungi kuwedzera shuga kune zvatinodya kunze kwekuterera. Semuenzaniso, kangani iwe unowedzera shuga kune zvokudya zvakadai semafuta, kofi, sinamoni mbatya kana michero mutsva kunze kwechiito?
Nhanho yekutanga yekuwana uye kubvisa shuga yakawanda mukudya kwako ndeyokuziva nezve spoonfuls yatinowedzera kumba. Kuti uite izvi, ita kuti ndiro yacho iwedzere kusvika. Ichakupai nguva yekufunga kaviri pamusoro pekusarudza kwako kuwedzera kunakidza kune zvokudya zvako. Ikoji inotapu inogona kuwedzera mukukurumidza kuitira kuti iwe unofanirwa kufungisisa kana uchizoishandisa.
2. Tsvaga shuga yakawedzerwa pamutauro wekudya. Nzvimbo inotevera yekuwana shuga iri mune zvokudya zvinoshandiswa iwe unodya. Mishonga yakawanda yakagadzirwa, kunyange iyo yausingambofungiri, ine shuga. Semuenzaniso, zvokudya zvakawanda zvinofadza zvakadai sepanut butter zvine shuga uye kunyange dzimwe salsas dzakashambadzirwa uye ketchupina zvinotapira pamwe chete.
Kuti uwane kana zvokudya zvako zvine shuga, tanga nokuongorora Nutrition Facts label.
Uchaona mutsara wezasi pasi petirairi iyo inopa nhamba yose yehuga gramu mune imwe neimwe inoshandiswa yemuiti. Asi chenjerera nokuti nhamba iyoyo inogona kuvhiringidza.
Kutanga, magiramu akarongedzerwa ndeyekushandira kwekudya kwekudya. Unoziva here musiyano pakati pehuwandu hwemazana uye kushumira hukuru ?
Iva nechokwadi chekuti kana chikamu chako chakakura kudarika mumwe anokushandira iwe uwedzere ma gramu ehuga nguva yehutano hwaunodya.
Chechipiri, nhamba yakanyorwa paNutrition Facts label ndiyo yakawanda yakabatanidzwa yemasikirwo anowanzoitika uye akawedzerwa shuga. Zvechokwadi, iwe unoda kuve nechokwadi kuti hausi kupfuudza chiyero chekurudzirwa zuva nezuva cheshuga. Asi zvinokonzerwa neshuga zvinowanzoitika hazvizove dambudziko kwauri kunze kwekuti iwe uri pane zvokudya zvisingabvumirwi, sezvinoita chirwere cheshuga chekudya. Yakawedzera shuga ndiyo dambudziko revanhu vakawanda. Saka unoziva sei kana chigadzirwa chacho chine shuga yakawedzerwa? Iwe unotarisa mberi pasi pasi pevaraidzo pane zvinyorwa zvinongororwa.
3. Tsvaga shuga inowanikwa mune zvinyorwa. Kuwana ushuga hwakavanzwa mune zvishandiso urongwa hunotora ruzha rwekudzidzira. Zvinosuruvarisa kuti vashoma vashomanana vezvokudya vanoshevedza shuga nezita iroro pane pevara. Vanowanzoshandisa mamwe mazwi ayo akaoma kutarisa.
Chimwe chirevo chechigunzva ndechokutsvaga chero shoko ripi neripi rinopera mu "ose." Izvozvo zvinenge zvichida shuga. Aya ndiwo mamwe mazwi ayo vashandisi vangashandisa kurondedzera shuga iyo yakawedzerwa kune chigadzirwa.
- Agave nectar
- Brown shuga
- Cane makristasi
- Cane shuga
- Corn sweetener
- Sirasi yeganda
- Crystalline fructose
- Dextrose
- Evaporated cane juice
- Fructose
- Muchero wezvibereko unotarisa
- Glucose
- High-fructose corn syrup
- Uchi
- Shandisa shuga
- Lactose
- Maltose
- Malt syrup
- Molasses
- Raw shuga
- Sucrose
- Shuga
- Syrup
Kana iwe ukaona rimwe remazita aya rakanyorwa, zvino chibereko chacho chine shuga yakawedzerwa. Kana shuga yakarongerwa seimwe yezvigadzirwa zvekutanga, zvino ndiyo inoshandiswa.
Ko Kana Ndisingakwanisi Kurega Sukari?
Saka iwe unoziva sei kana une dambudziko rine shuga? Pane zviratidzo zvishomanana zvinowanzoonekwa zvehuga zvinodhaka. Mumwe wavo ane dambudziko kuderedza michero yezvokudya zvinotapira kubva mukudya kwako.
Asi kana iwe ukawana kuti une shuga yakaipa tsika, usavhunduka.
Pane nzira dzakajeka dzekutora shuga yakawedzerwa kubva pane kudya kwako uye kurarama hupenyu hwehutu hwakaderera. Uye zvakakodzera kukosha! Pasina shuga yakawedzerwa, unogona kudzidza kusimbisa kufara kwako kwezvokudya. Uye mikana yakanaka kuti kuderedza kushandiswa kwako kwehuga kuchareva kuderedza kukosha kwako kwekoriori. Zvadaro, migumisiro pamusoro pezinga iri chokwadi chekutevera.
Sources:
> American Heart Association. Mashuga, akawedzera shuga uye sweeteners. http://www.heart.org/HEARTORG/HealthyLiving/HealthyEating/HealthyDietGoals/Sugars- uye Carbohydrates_UCM_303296_Article.jsp # .V8zeBpMrLsk.
> The Nutrition Source, Harvard School of Public Health. Akawedzera shuga muzvokudya. https://www.hsph.harvard.edu/nutritionsource/carbohydrates/added-sugar-in-the-diet/
> USDA. Dietary Guidelines for Americans. Chitsauko 7 Makhahydrates. https://health.gov/DietaryGuidelines/dga2005/document/html/chapter7.htm.