Apo mazvokudya uye nyanzvi yezvokudya zvinotaura pamusoro pekudya kwemasvuru, tinoreva zvokudya zvine mazamu akawanda ewedzerwa, iyo iyo ipi zvayo yekoriori sweetener iyo yakawedzerwa kuzvokudya. Nguva dzose zvinwiwa zvinonwiwa zvinotapira neshuga kana kuti high-fructose mazai ezviyo zvinokonzera kunwa. Soda, lemonade, tipe yakasvibiswa iced, zvinwiwa zvemichero, uye zvinwiwa zvemitambo zvakawanda uye zvinwiwa zvezvinodhaka zvinogona kunge zvine shuga yakawedzerwa.
Yakasvibiswa kana kuti isati yakatapira zvokudya zvekudya zvokudya zvekudya, mapundu, yogiti yakatapira, makiki, makeke, uye pie yakawedzera shuga. Ice cream uye yogurt yakagadzirwa kazhinji zvinowanzoswa, kunyange iwe unogona kuwana zvimwe zvinogadzirwa ne-non-caloric sweeteners.
Zvokudya zvinonwiwa zvinyoro uye zvinopisa hazvisi shuga; zvinotapira ne-non-caloric sweeteners, zvakadai saAsuptame kana sucralose.
Chinetso Nezvokudya Zvakawedzerwa
Shuga inopa simba (kureva, makoriyori) asi kwete zvimwe zvekudya zvinokosha. Saka, zvishoma zveshuga zvinogona kuva zvakanaka, asi hove yakawanda inoita kuti uwedzere kuwedzera.
Vamwe vanhu vanodavira tsvina yehutu ye fructose yakaipa kune utano hwako kupfuura shuga yenguva dzose, asi hapana zvakakwanira uchapupu hwezvesayenzi huri kudzorera zvakare kudai. Izvo zvose zvinoumbwa nekufanana kwakafanana kweglucose uye fructose, uye zvose zviri zviviri zvakafanana nemuviri.
Dambudziko reSyria kudya ndiko kunwa kana kunwa zvakanyanya. Apo iwe uchidya shuga yakawanda, pane mukanano wakanaka iwe uchatora uremu nokuti hwakakwirira mumakori.
Zvakare, sukari zvokudya hazviwanzovi noutano. Vanowanzove vasina mavitamini nemaamoriki akakwana kuti vagadzirire shuga dzose.
Kuwana Zvimwe Zvitsva
Zvimwe zvinwiwa zvinotapira, mapeji, makirokiti, mapipi emasipi, syrups, jams, jellies, uye zvinotapira zviyo zvekudya zvokudya zvekudya zvese zviri pachena zvinowanikwa zvemashuga akawedzerwa.
Asi zvimwe zvokudya zvakadai saradi yakagadzirwa, yogurts yakatsvaga, pakarepo oatmeal, uye michero smoothies inogonawo kuva neshuga yakawedzerwa.
Sezvo pane maitiro akasiyana uye marudzi emashuga, zvinobatsira kuziva zvauri kutsvaga. Bata zvokudya zvako zvakapetwa uye utarise zvishandiso. Kana iwe ukaona chimwe cheizvi, une hove yakawedzerwa:
- shuga
- tsvuku tsvuku
- high fructose corn syrup
- chibage shuga
- syrup
- corn syrup
- fructose
- glucose
- sucrose
- shuga yakasviba
- turbinado shuga
- uchi
Kana rimwe remashoko aya richionekwa pane zvinongororwa, ratidza kuti unotarisa Nutrition Facts Label kuti uone kuti yakawanda yeiyo shuga yakawedzerwa mune imwe neimwe inoshumira. Inogona kunge iri duku shoga, kana inogona kuva yakawanda.
Deredza Zvaunowedzera Yakawedzerwa Sukari Intake
Tanga nekuverenga mavara uye kusarudza mishonga iyo ine zvishoma inowedzera shuga. Iwe haufaniri kurega kudya kunonaka zvakakwana, kungoita sarudzo dzakanaka.
- Zvibereko nemabriji zvinotapira uye hazvina zvinyorwa zvinowedzera.
- Tenga yogurt yakajeka uye uwedzere michero yakatsva yakatsva kana zvichida kungove uchi hudiki.
- Dzoka ma-pre-sweetened breakfast yekushambidzira uye uwedzere kusaswa kwemashuga, kana kushandisa sero-calorie sweetener se stevia kana sucralose .
Zvakadini Nezvokudya Zvakasikwa?
Zvibereko uye jisi yemichero zvakasununguka zvakanaka, saka havakwanisi chero shuga yakawedzerwa kakawanda.
Inogona kunge inotapira, asi haisaridzwi seine shuga yakawedzerwa. Zvakanaka, kunze kwekuti vakashandurwa kuva chibereko chinonwiwa sevamwe cranberry juice zvinwiwa izvo zvinosanganiswa nemashizha ezvibereko ane shuga nemvura.
Heino chinhu chiri neshuga chaiwo. Zvibereko uye 100-muzana jisi yemichero haisi yekudya zveshuga, asi unogona kutarisa calori count. Girasi rejusi yemichero inogona kuva nemakorikori akawanda zvakaenzana negirazi yehutura inotonhora. Asi chibereko chezvibereko ichocho chinewo mavitamini uye amaminera ayo inonwiwa hauna.
Uchi Hwechina Huri nani Here?
Uchi ishuga yepanyama nokuti nyuchi dzinouita, asi shuga inogara yakagadzirwa kubva kubheet, chibage, kana shuga.
Asi uchi hunowanzoshandiswa sechinhu chinokonzera, saka zvakanyanya kufanana neshuga yakawedzerwa. Nourally, uchi inenge yakafanana neshuga kana kuti high fructose mahira yegorosi, saka zvikagadzirwa zvakaitwa nouchi zvichiri kutaridzirwa sasuri. Nenyanzvi, uchi hauna zvimwe zvinovaka muviri, asi inongova zvishoma zvishoma, izvo zvisingakwani kuvandudza kudya kwako.
Asi Ndinoda Shuga-Ndinoita Sei?
Idya zvishoma zvayo. Kana iwe usingakwanisi kuita kunze kwemasipiresi ako aunofarira, ingova nechokwadi chekutarisa yako kudya. Inenge zana kusvika ku200 makorikori pazuva ndeyezvose zvaunofanira kudya.
Zvimwe zvekudya hazvidyi shuga yakawanda kana kuti zvinogona kutapira zvakasununguka, sezvinoita yogurt. Saka unogona kutenga yogiti yakanatswa yakazara neshuga, kana iwe unogona kutenga yogurt yakachena uye wobva wawedzera michero kana michero. Kana izvo zvisina kunaka zvakakwana kwauri, unogona kuwedzera uchi hudiki kana shuga. Asi chenjerera-supuni yehuchi ine anenge makori makumi matanhatu, uye supuni yehuga inenge inenge 50.
Izvo zvakafanana nezviyo zvekudya zvokudya zvekudya. Mhando dzakasiyana-siyana dzinotapira kazhinji dzine shuga dzakawanda. Tsvaga maronda ane zvishoma pasi pegiramu 5 girasi yega yega kushumira , uye sarudza marongerwo eine fiber. Kana kuti ita yako oatmeal kana yakajeka isati yatsvaira mbeu uye uwedzere michero nemajikiji, kana kuti shuga shomanana pamusoro.
Zero-calori zvinotapira zvinogona kutora nzvimbo ye shuga mune zvimwe zvokudya uye zvinwiwa, asi zvinogona kuchinja kunakidza zvishoma.
> Sources:
Rampersaud GC, Hyeyoung K, Zhifeng G, House LA. "Zivo, maonero uye mafambiro evanhu vakuru pamusoro pezvisizvo zvinodhakwa zvinoratidza kusava nekunyatsonzwisisana kwakafanana neshuga." Nutrition Research - 06 December 2013. http://www.sciencedirect.com/science/article/pii/S0271531713002716.
United States Dhipatimendi Rezvekurima Chirongwa Chekutsvakurudza Mune Zita National Nutrient Database ye Standard Standard Release 28. https://ndb.nal.usda.gov/ndb/search.