Kutsekemera ndi chimodzi mwazokonda zoyambira pazakudya zatsiku ndi tsiku.Komabe, anthu omwe ali ndi matenda a shuga, matenda a mtima, kunenepa kwambiri ... amayenera kuwongolera maswiti.Izi nthawi zambiri zimawapangitsa kumva kuti zakudya zawo zilibe vuto.Zotsekemera zinayamba kukhalapo.Ndiye ndi mtundu uti wa sweetener womwe uli bwino?Nkhaniyi ikudziwitsani za zotsekemera zomwe zimapezeka pamsika ndipo tikukhulupirira kuti zidzakuthandizani.

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Zotsekemera zimatanthawuza zinthu zina osati sucrose kapena manyuchi omwe amatulutsa kukoma.

Kwa odwala matenda a shuga, njira yanzeru kwambiri ndiyo kugwiritsa ntchito zotsekemera, sizingakweze shuga wamagazi ngati glucose.

1. Ubwino wa zotsekemera kwa odwala matenda ashuga

Zotsekemera zopanga zingathandizenso kuchepetsa matenda a shuga

Sweeteners (shuga wopangira) nthawi zambiri samakhudza kwambiri shuga wamagazi a odwala matenda ashuga.Chifukwa chake, anthu odwala matenda ashuga amatha kugwiritsa ntchito zotsekemera.

Zotsekemera zimagwiritsidwa ntchito kwambiri m'nyumba komanso m'makampani azakudya.Kuonjezera apo, amagwiritsidwanso ntchito kuonjezera kutsekemera kwa tiyi, khofi, cocktails ndi zakumwa zina, komanso zokometsera, makeke, zophika kapena kuphika tsiku ndi tsiku.Ngakhale kuti ntchito ya zotsekemera ndizothandiza kuchepetsa thupi ndi shuga m'magazi, amafunikabe kugwiritsidwa ntchito moyenera.

"Kodi zotsekemera ndizabwino?"Malinga ndi akatswiri azachipatala, ngati mukudziwa kugwiritsa ntchito zotsekemera, zidzakhala zabwino kwambiri pa thanzi lanu.Popeza sweetener palokha ndi mtundu wa shuga wopanda mphamvu, sizimawonjezera shuga wamagazi, chifukwa chake ziyenera kulimbikitsidwa makamaka kwa odwala matenda ashuga omwe ali ndi zakudya zowongolera.

Nthawi zambiri, zakudya zomwe zili ndi zotsekemera zonse zimakhala zopanda shuga palembapo, koma izi sizitanthauza kuti zilibe ma calories.Ngati zosakaniza zina zomwe zili mu mankhwalawa zimakhala ndi zopatsa mphamvu, kumwa mopitirira muyeso kumawonjezera kulemera ndi shuga wamagazi.Choncho, musamadye kwambiri zakudya zomwe zili ndi zotsekemera.

2. Zotsekemera za odwala matenda ashuga (maswiti opangira)

Shuga wachilengedwe nthawi zambiri amakhala ndi mphamvu zambiri ndipo amatha kukweza shuga m'magazi mosavuta.Chifukwa chake, odwala matenda ashuga amatha kugwiritsa ntchito zotsekemera pophika ndi kukonza chakudya.Sweeteners ndi maswiti opangira, omwe alibe pafupifupi mphamvu ndipo amakhala okoma nthawi zambiri kuposa shuga wamba.Ndi zotetezeka kugwiritsa ntchito zotsekemera mwanzeru.

2.1 Sucralose - chotsekemera chodziwika bwino

Sweeteners oyenera matenda a shuga

Sucralose ndi chotsekemera chosakhala ndi calorie, chotsekemera nthawi 600 kuposa shuga wamba, kukoma kwachilengedwe, granular sungunuka, ndipo sichitha kutentha kwambiri, kotero chitha kugwiritsidwa ntchito ngati zokometsera pazakudya zambiri zatsiku ndi tsiku kapena kuphika.

Shuga iyi ndi yabwino kwa odwala omwe ali ndi matenda amtundu wa 2, chifukwa sucralose ndiyotsekemera nthawi 600 kuposa shuga ndipo ilibe mphamvu pa shuga wamagazi.Shugayu amapezeka m'maswiti ambiri komanso zakumwa za odwala matenda ashuga.

Kuphatikiza apo, thupi la munthu silimamwa sucralose.Nkhani yomwe idasindikizidwa mu Physiology and Behavior mu Okutobala 2016 inanena kuti sucralose ndiye chotsekemera chomwe chimagwiritsidwa ntchito kwambiri padziko lonse lapansi.

Malinga ndi malamulo a US Food and Drug Administration, kudya kovomerezeka tsiku lililonse kwa sucralose ndi: 5 mg kapena kuchepera pa kilogalamu ya kulemera kwa thupi patsiku.Munthu wolemera makilogalamu 60 sayenera kudya 300 mg ya sucralose patsiku.

2.2 Steviol glycosides (shuga wa Stevia)

Stevia angagwiritsidwe ntchito pa matenda a shuga

Shuga wa Stevia, wochokera ku masamba a chomera cha stevia, umachokera ku Central ndi South America.

Stevia ilibe zopatsa mphamvu ndipo imagwiritsidwa ntchito ngati chotsekemera muzakudya ndi zakumwa.Malinga ndi nkhani yomwe idasindikizidwa mu Diabetes Care mu Januware 2019, zotsekemera kuphatikiza stevia sizikhudza shuga wamagazi.

US Food and Drug Administration imakhulupirira kuti stevia ndi yotetezeka ikagwiritsidwa ntchito pang'onopang'ono.Kusiyana pakati pa stevia ndi sucrose ndikuti stevia ilibe zopatsa mphamvu.Komabe, izi sizikutanthauza kuti kugwiritsa ntchito stevia m'malo mwa sucrose kumatha kuchepa thupi.Stevia ndiwotsekemera kwambiri kuposa sucrose, ndipo tikamagwiritsa ntchito, timangofunika pang'ono.

Sloan Kettering Memorial Cancer Center inanena kuti anthu anenapo za m'mimba atadya kwambiri stevia.Koma mpaka pano, sizinatsimikizidwe ndi kafukufuku wodalirika wa sayansi.

Shuga wa Stevia: Kutsekemera kwake ndi kuwirikiza 250-300 kuposa shuga wachilengedwe, chotsekemera choyera, komanso chowonjezera muzakudya zambiri.Mlingo wovomerezeka ndi: 7.9 mg kapena kuchepera pa kilogalamu ya kulemera kwa thupi patsiku.World Health Organisation (WHO) idatsimikiza kuti mlingo wotetezeka kwambiri wa shuga wa stevia ndi 4 mg pa kilogalamu ya kulemera kwa thupi patsiku.Mwanjira ina, ngati kulemera kwanu ndi 50 kg, kuchuluka kwa shuga wa stevia komwe kumatha kudyedwa tsiku lililonse ndi 200 mg.

2.3 Aspartame-zotsekemera zopatsa mphamvu zochepa

Low-calorie sweetener

Aspartame ndi chotsekemera chopanga chosapatsa thanzi chomwe kutsekemera kwake kumaposa 200 shuga wachilengedwe.Ngakhale aspartame sakhala ndi calorie zero monga zotsekemera zina zopangira, aspartame akadali otsika kwambiri muzakudya.

Ngakhale bungwe la US Food and Drug Administration likukhulupirira kuti ndizotetezeka kugwiritsa ntchito aspartame, katswiri wochokera ku US Food and Drug Administration adanena kuti kafukufuku wokhudzana ndi chitetezo cha aspartame ali ndi zotsatira zotsutsana.Katswiriyo anati: “Ngakhale kuti kutchuka kwa ma calories otsika kumakopa anthu ambiri omwe ali ndi vuto la kunenepa, aspartame yabweretsa mavuto ambiri.”

Maphunziro angapo a nyama adagwirizanitsa aspartame ndi khansa ya m'magazi, lymphoma ndi khansa ya m'mawere.Kafukufuku wina adawonetsa kuti aspartame ikhoza kukhala yokhudzana ndi migraine.

Komabe, American Cancer Society inanena kuti aspartame ndi yotetezeka, ndipo kafukufuku sanapeze kuti aspartame imawonjezera chiopsezo cha khansa mwa anthu.

Phenylketonuria ndi matenda osowa omwe sangathe kusokoneza phenylalanine (chigawo chachikulu cha aspartame), kotero aspartame sayenera kudyedwa.

US Food and Drug Administration imakhulupirira kuti mlingo wotetezeka kwambiri wa aspartame ndi 50 mg pa kilogalamu ya kulemera kwa thupi patsiku.Munthu wolemera makilogalamu 60 sakhala ndi 3000 mg ya aspartame patsiku.

2.4 Mowa wa shuga

Ma alcohols a shuga (isomalt, lactose, mannitol, sorbitol, xylitol) ndi shuga omwe amapezeka mu zipatso ndi zitsamba.Siwotsekemera kuposa sucrose.Mosiyana ndi maswiti ochita kupanga, maswiti amtunduwu amakhala ndi ma calories.Anthu ambiri amazigwiritsa ntchito m'malo mwa shuga woyengedwa wamba m'miyoyo yawo yatsiku ndi tsiku.Ngakhale dzina lakuti "shuga mowa", lilibe mowa ndipo liribe ethanol ngati mowa.

Xylitol, yoyera, palibe zowonjezera

Mowa wa shuga umawonjezera kutsekemera kwa chakudya, kuthandizira chakudya kusunga chinyezi, kuteteza kufiira pakaphika, ndikuwonjezera kukoma kwa chakudya.Mowa wa shuga suyambitsa mano.Ali ndi mphamvu zochepa (theka la sucrose) ndipo angathandize kuchepetsa kulemera.Thupi la munthu silingathenso kuyamwa mowa wa shuga, ndipo silisokoneza kwambiri shuga wamagazi poyerekeza ndi shuga woyengedwa wamba.

Ngakhale kuti zakumwa za shuga zimakhala ndi zopatsa mphamvu zochepa kuposa shuga wachilengedwe, kutsekemera kwawo kumakhala kochepa, zomwe zikutanthauza kuti muyenera kugwiritsa ntchito zambiri kuti mukhale ndi zotsatira zotsekemera monga shuga wachilengedwe.Kwa iwo omwe safuna kwambiri kutsekemera, mowa wa shuga ndi chisankho choyenera.

Mowa wa shuga uli ndi zovuta zochepa zokhudzana ndi thanzi.Mukagwiritsidwa ntchito mochuluka (nthawi zambiri kuposa magalamu 50, nthawi zina otsika mpaka 10 magalamu), mowa wa shuga ungayambitse kutupa ndi kutsekula m'mimba.

Ngati muli ndi matenda a shuga, zotsekemera zopangira zitha kukhala chisankho chabwinoko.Malinga ndi bungwe la American Diabetes Association, zotsekemera zopanga zimapereka zosankha zambiri kwa okonda dzino lotsekemera komanso zimachepetsa kudzimva kuti sakulumikizana ndi anthu.