Hapana mubvunzo pamusoro pazvo: vanhu, kazhinji, vari kudya shuga yakawanda - uye zvakadaro isu tinoita kunge takabatwa nayo (zvichida chaiyo). Shuga mune imwe yemhando dzakasiyana-siyana inowedzerwa kunenge yese yezvokudya zvakagadzirwa - zvakaoma kuwana kunyange cracker kana muto usina shuga, rega kusanganisa mbeu, BBQ muto, uye michero yemakwenzi.
Is Sugar Yakaipa Kupfuura Zvimwe Carbs?
Zvose mahydrohydrates (sezvakaita mbatatisi, chingwa, uye pasta) inopinda muhuga mumuviri, asi yakawedzerwa shuga ndiyo inonzi yakawanda yemaginhydrates sources.
Izvi zvinokonzerwa nokuti nenyuchi dzinoputsika kunyanya kuve glucose, asi mashuga akawanda anewo chikamu chikuru che fructose, iyo ine zvinetso zvayo , pamwe neglucose. (Cherechedza kuti glucose yakawandisa yakaipawo, ihwohwo fructose ine izvo zvandinodana "ndezvayo zvakashata zvakaipa.")
Nzira Yokuderedza Nayo Pirasi
Kuti ucheke pane chimwe chinhu, iwe unofanirwa kuziva kuti chii, uye kupi "guru" rako guru richave riri.
1. Zvokudya-Zvakagadzirwa Zvokudya - Kana uri kunwa idzi, sevanhu vakawanda, iyi ndiyo ndiyo nzira yakaipisisa yekudya shuga, sezvo mafomu emashuga anowanzoenda muropa. Usangofunga nezve soda - funga kowa zvinwiwa , bhodinade yemabhodeni, zvinwiwa zvemitambo, nezvimwewo.
2. Makiti, Cookies, Keke, Ice Cream, Pies, Donuts, Muffin, etc. - Iyi ndiyo imwe nzvimbo yakajeka yezvokudya zvine zvakawanda zvehuga. Akashamisika kuti muffin ari pane urongwa urwu? Usave--kutengesa muffin kazhinji kacho ine shuga yakawanda sekafanana-chikamu chiduku chekeki.
Kana zvichiita sezvakawandisa kuti zvipe izvi, edza kuderedza zvikamu. Vokutanga vashoma vanocheka kazhinji vanowanzokomborera zvikuru. Kunyanya kufunga nezvekunakidzwa kweavo vanoruma uye iwe unogona kushamisika kuti iwe unogutsikana sei. Kunyangwe zviri nani, uve nekwereti yechokoti chakanaka chakanaka, uye kunakidza kutyisa kwega kwega mumuromo mako.
Kana edza mapepa nokuda kwehupfukidzi husina shuga , kana kuti uve nezvibereko, zvichida unobereka zvibereko zvakaderera mune ushuga .
3. Jams, jellies, inochengetedza - Izvi zvinowanzova shuga yakachena - mune mamwe mazwi, mupuni wejamu wejamu unowanzova nehupuni yehuga mukati maro. Tarisa Mutungamiri weShuga-Huru uye Huru-Sukari Jams uye Zvokuchengetedza .
4. Zvinokonzera uye saradi zvakagadzirwa - Dzimwe nguva zvinotyisa kuti shuga yakawanda sei mubibiki sauce, kupfeka masaga, uye mamwe marinades nemakodhi. Verenga mavara zvakanyatsonaka! Edza kuwana shuga isina kethup, sezvo mutsa unogara uchiita une teaspoon yega shuga yepuniki yose ye ketchup. Mune saridhi yokugadzika, mafuta ekugadzirisa pasi anowanzove ane shuga. Zvimwe nezvehutano hwehupfeti hwekugadzira uye kusarudza kwakanaka kwemashuga ediki
5. Verenga, verenga, verenga zvinyorwa zvacho! Shuga iri mune zvinhu zvakawanda, kubva pamapuroauce kusvika pasta muto. Kune huchi-makungu akabikwa uye ham-yakabikwa ham. Munguva ichangopfuura ndakawana chingwa chepamusoro apo pakanga pane zvishanu zvemarudzi akasiyana eeshuga pane zvinyorwa.
More Tips
- Edza kubvisa zvokudya zvinonaka kwevhiki kana gumi. Izvi zvinowanzobatsira kubvisa kuvimba kwedu navo. (Kana iwe uchicheka mamwe marashirowo, tarisa Kuwana Kwevhiki Yokutanga .)
- Iva nekugadzirisa kwezvokudya zvisina shuga pane ruoko ( rondedzero ye-low-carb snacks ).
- Iva nemoyo murefu iwe pachako. Zvakasarudzwa kusarudza kudya kwakanaka, asi tatova nemafungiro ekudya zvinotapira uye zvinotapira kwenguva yakareba (semugove Chibage Flakes chave chiine shuga yakawedzerwa kwavari pamwe nemakore gumi apfuura). Nokufamba kwenguva, tinoshandiswa kuzvikafu zvisingasviki zvishoma uye zvinouya kuzisarudza.
- Wana zvakakwana kurara. Kusava nehope kunobatanidza nekuchengetedzwa kweutachiona, izvo zvinoita kuti zvive zvakaoma kuti muviri uite ma carbohydrates.
Ko zvakadini ne "Zvimedu" zveShuga?
Usapindirwa neshuga yakaparidzirwa se "chimiro". Agave nectar evaporated juice juice, rizi sirasi, bhariri malt, sorghu syrup, nezvimwe, zvose zvakanatswa kubva pane imwe michero kana zvimwe uye zvose zvinouya kusvika "shuga."
Zvibereko zvakakangwa zvakanyanya kwazvo muhuga (2 mashupusi emazuva akachekwa ane mupuni wehuga).
Kana uri kuedza kuzvizora kubva kune shuga uye iwe unoda kuedza michero yakaomeswa, edza nemari shoma uone kuti unoita sei.
Ko Zvakadini neSuar Substitutes?
Ichi chinhu icho munhu mumwe nomumwe anofanira kuzvisarudzira pachavo. Heano mamwe emafungiro angu:
- Ndinofunga kuti hutano hwehutano mukati uye huri hunofanirwa nekuedza kuzvisunungura kubva kure, asi shuga vatsigiri vanogona kuva "bhiriji" kuita izvo, sezvo vasingasimudzi shuga yeropa.
- Kana iwe uchida zvakanyanya "zvakasikwa" zvegashiva vatsigiri, edza erythritol , xylitol, kana stevia. Zvisinei, cherechedza kuti idzi, zvakare, dzakagadziridzwa michina.
- Ini pachedu handifungi kuti zvinotapira zvinokonzerwa nehuwandu zvinetso kune vanhu vazhinji vanoenzanisa (vamwe vanhu vanoita kune mumwe kana mumwe wavo). Zhinji dzazvo dzinotapira (mazana ezvikanako zvinotapira kupfuura shuga) iyo inongowanikwa chete zvishoma. Zvechokwadi, uye kunyanya kuvanhu vane miviri yavo isingashiviriri shuga zvakanaka, inofanirwa kushuga, mumaonero angu.
- Paruoko, vazhinji vanoita shuga vashanduri, kunyanya mapupa, vanoshandisa shuga sezadza! Ini ndinozvidzivirira izvi, ndichida mvura yemhando ye sucralose kana imwe yezvinhu zvinowanikwa "zvakasikwa" zvinotaurwa pamusoro apa.
- Zvokudya zvitsva zvakakwana nguva dzose zvinoshandiswa kune zvekudya zvine additives zvakadai sezvinotapira zvinogadzirwa.