Inza shuga inotapira inoshandiswa mumhando dzakasiyana-siyana uye zvinwiwa, nekuda kwekukwanisa kwayo kuchengetedza unyoro uye kuchengetedza mararamiro akanaka. Nepo invert shuga inogona kunge ine zita rinopisa, zvinovaka muviri zvakafanana neshuga yegafura kana zvimwe zvinowedzera zvinotapira. Iwe unoda kuisa muwandu wehuwandu hwehupi humwe humwe ushuga hwakawedzerwa mune zvekudya kwako, kusanganisira kuvhara shuga, sezvo izvi zvinotapira zvinopa makirogiramu akawandisa pasina michero inobatsira.
Chii Chinonzi Inver Sugar?
Itai shuga inoshandiswa sekunakidza muzvokudya, setafura yetafura, maple syrup, kana kuti high fructose corn syrup . Iko chaizvoizvo inotorwa kubva patafura yeshuga, inozivikanwa nesayenzi se sucrose.
Surose is disaccharide, yakagadzirwa nemaviri maviri ega ega shuga inosangana pamwe chete-munyaya iyi glucose uye fructose .
Inza shuga inogadzirwa nokuputsa zvisungo pakati peglucose uye fructose, zvichiita kuti mugadziriswe hafu yega glucose uye hafu fructose isingabhadharwi. Izvo zvisungo zvinoputika kuburikidza neHyrolysis-kemikisi yekushandisa kushandisa mvura pamwe chete nekupisa, enzyme, kana acids.
Kana uchida kuona, iwe unogona kufungidzira musiyano pakati pemhando mbiri dzakadai:
- Sucrose = Glucose-Fructose (yakabatana pamwe)
- Dzorera Sukari = Glucose Yakasununguka + Free Fructose (kunze)
Zita rinoshandura shuga rinobva nenzira iyo inoratidzira chiedza ichiratidzwa kuburikidza neshuga. Apo chiedza chinopenya chinopenya pa sucrose, chiedza chinoratidzwa pane imwe nzvimbo.
Painovhenekera kuvhara shuga, chiedza chinotenderedzwa kune zvakasiyana.
Zvinyorwa zveSvitsa Sirasi
Nepo kuvhara shuga kunogona kuwanika mune zvekudya zvakawanda, iwe unowanzozviwana mumhando inotevera yezvibereko:
- Ayizi kirimu
- Suropu (yezvinwiwa, kofi, nezvimwewo)
- Candies
- Baked goods
- Zvinyoro zvinodhaka ( nezvimwe zvinwiwa zvinotapira)
- Zviyo zvezvibereko izvo zvisiri 100% jisi yemichero
- Cereal
- Yogurt
- Granola bars
Ichokwadi, kuwedzerwa shuga kunozivikanwa kuti kunowanikwa munzvimbo dzisingatarisirwi , saka kuverenga mabhii ezvokudya ndiyo chete nzira yakarurama yekuziva kana zvokudya zvichinyanya kusveta shuga.
Mamwe Mazita eGadzira Sukari
Iwe unowanzoona "shandura shuga" yakarongerwa seyoyo chete muzvikamu zvekudya mavara. Asi panewo mamwe mavhesi ekuvhara shuga pamusika-zvose zvakasikwa uye zvakagadzirwa nevanhu. Izvi zvinosanganisira:
- Inverted sukari isirasi - Iri isirasi yemvura inogadzirwa nehuputi hwemashuga inoshandiswa mukugadzira mabhizimisi. Inowanikwawo kune vatengi kuti vatenge sekunakidza mvura kune zvinhu sefivha. Iwe unogona kazhinji kuwana miviri miviri yekusvibiswa shuga syrups: 50 muzana kana 100 muzana. A 50 muzana inverted shura yetirasi inoramba ichichengetedza hafu yehuga yehuga yakagadzirwa se sucrose, asi hafu yeshuga yakashandurwa kusvika glucose uye fructose. A 100 muzana inverted sugar syrup ine shuga yaro yose yakashandurwa ku glucose uye fructose.
- "Uchi hwechigadzirwa" - Zvakangofanana zvakasvibiswa neshuga yetirasira, chigadzirwa dzimwe nguva chinonzi chinyorwa chekuita uchi nokuda kwehuchi-hunofanana.
- Sirasi iri nyore - Sirivha yakachengetwa yakavharwa mumapuranga kazhinji inosanganiswa inopisa ye shuga nemvura, izvo zvinoita kuti zvive zvakasiyana-siyana zvekuvhara shuga. Kushandisa izvi mumakoko ako kunogona kutungamirira kune zvinwiwa zvakakwirira muwedzerwa shuga / makhahydrates .
- Dzorera maple syrup - Sirasi yose yemapuraneti ine zvishoma zvekuvhara shuga, asi rudzi urwu rwakatorwa nekunaka mazinga akare. Inowanzoshandiswa pamapleti, mapapiro, frostings, nemamwe maple confection.
- Uchi - Huchi dzinokonzera enzyme inonzi invertase, iyo inovabvumira kuti zvisikwa zviputse zvakanyanya zve sucrose muvirusi yehuga yeglucose uye fructose.
Makomborero ekudzivisa Sukari yeKudya Kudhi
Pachinaya yekutapira, kushandura shuga inogadziriswa mumvura kana ichienzaniswa neshuga yegafura. Unowedzera hosha yehuga kune kofi yako ye iced uye unoiwana yakanamatirwa pasi pekombe?
Ndiko nokuti shuga haina kuputika zvakanaka mumvura inotonhora.
Itai shuga, kune rumwe rutivi, ichiri kuparara zvakanaka pasi pemamiriro aya. Ndicho chikonzero iwe uchachiona mu sweeteners uye syrups yezvinhu zvinotonhorera zvinwiwa.
Zvimwe zvikomborero zvevanogadzira zvokudya zvinosanganisira:
- Unhu hwakanaka kuburikidza nekuwedzera kwakanaka
- Yakaderedzwa visikiti kana ichienzaniswa nemvura inotapira isina kuvhara shuga
- Zvishoma, zvinoshandiswa pakugadzirwa kwechigadzirwa (zvakabatana neshuga shoma crystallization)
- Mishonga inogona kuva yakanyanya kukurira kuhutachiona hwehutachiona huchienzanisa nezvimwe zvinotapira
Dzorera Sukari Nutrition Facts
Kunyange zvazvo kuvhara shuga kunogona kubatsira mumusha uye pamakishikiti ekutengeserana, iwe unoda kuva wakangwarira nemari yaunoshandisa-sokuda kwaunoda kuderedza chiyero chetafura ushu iwe unodya. Sirasi uye kuvhara shuga ine zvimwe zvakasiyana-siyana zvemakemikari uye masimba asi zvinodya zvakafanana.
Kukupa maonero, teaspoon ye sucrose ine 16 makoriro uye 4 magamu e shuga. Kana iwe uchienzanisa izvi nemhando dzakasiyana dzekuvhara shuga, uchaona mifananidzo yakafanana. Heano mienzaniso mishomanana yemhando dzakajairika pamusika:
- Sugar in The Raw Liquid Cane Syrup - 20 makori uye 5 magamu e shuga pamuspuni
- Kufarira kwaKelly Pakutanga Muropa Ushu - 12 makori uye 4 magamu e shuga pamuspuni
- CK Liquid Dzinga Sirasi - 15 makori uye 4 magamu e shuga pamuspuni
- Mapirasi eFlorida Mishonga Yakasvibirira Mukoko Cane Sugar - 17.5 makori uye 4.5 magamu e shuga pamuspuni
Izvozvo zvishoma zvakasiyana mumakirori ose ega uye shuga zvakagadzikana zvichienderana nekuisa kwechirasi.
Limiting Added Sugar
Pasinei nokuti uri kudya gorola bha yakagadzirwa nekuvhara shuga kana imwe yakagadzirwa ne sucrose (kana chero ipi zvayo inotapira), ichiri chikafu chose chakawedzerwa chinofanira kuve chakakosha. Kunyanya kuwedzera shuga yemhando ipi zvayo kunogona kukuisa pangozi yehutano hwehutano hunotevera sehupfumi, chirwere cheshuga, kana chirwere chemwoyo.
IAmerican Heart Association inokurudzira kuti varume vazhinji vanogadzirisa shuga yavo yakawedzerwa kusvika maseregiramu 36 pazuva. Sezvo vakadzi vachidya zvishomanana makirikori, vanofanira kuderedza shuga yavo yakawedzerwa kune yakasimba magiramu 25 pazuva. Zvakakoshawo kuti vabereki vachengetedze vana vavo kushandiswa kwemashuga kuhutano hwakanaka.
Heano mamwe mazano ekutanga kuderedza yako (uye mhuri yako) yakawedzera shuga kudya:
- Chiremera chinotapira chinotapira uye manyowa.
- Shandura shuga inotapira zvinonwiwa nemvura, seltzer, kana tisina unsweetened chai.
- Ngwarira kune zvinyorwa zvekudya pane zvigadzirwa zvaunodya kana kunwa. Nemitemo itsva yeDAA yezvinyorwa zvekudya , iwe uchangotanga kuona shuga yakawedzerwa yakanyatsotaurirwa pamusoro pezvokudya chokwadi label (kana iwe usati watoziva).
- Chengetedza zvinyorwa zvekutsvaga kuti uone kana iwe uchiona kuvhara shuga kana chero mimwe mhando yezvinotapira .
Shoko Rinobva
Iwe haufaniri kuvhara kudya kwako zvachose kunyange zvakadaro. Zvakanaka kuisa zviduku zvekuvhara shuga kana zvimwe zvinotapira muurongwa hwako hwekudya, chero bedzi iwe usingazvidye nguva dzose uye iwe unoramba uchienda kumiganhu inorayirwa. Izvozvo zvikamu zvechingwa chezuva rekuberekwa kana mwedzi wega iced mocha hazvizokonzera zvinetso zvehutano, chero bedzi zvichangoita izvo-zvinowanzobata.
Kuti uve nehutano hwakanaka, zvisinei, edza kugadzira kudya kwako kwezuva nezuva kune zvakaderera muwedzerwa sutu (kusanganisira invert shuga).
> Sources:
> American Heart Association. Yakawedzera Sugars. 2018.
> Cornell Maple Program, County CCE uye New York State Farm Viability Institute. New York State Maple Confections Notebook . 2014.
> Featherstone, S. Nzira Yakakwana muCanning uye Nheyo Dzakabatana (Gwaro rechina). Elsevier Science & Technology; 2015: 147-211
> The Sugar Association. Ndeapi Marudzi Akasiyana eShuga?