Kutapira ndeimwe yezvakakosha zvinonaka mukudya kwemazuva ese.Nekudaro, vanhu vane chirwere cheshuga, chirwere chemoyo, kufutisa… vanofanirwa kudzora masiwiti.Izvi zvinowanzoita kuti vanzwe sokuti zvokudya zvavo hazvina kunaka.Sweeteners yakatanga.Saka ndeipi mhando ye sweetener iri nani?Ichi chinyorwa chichakuzivisa iwe kune zvakajairika zvinotapira mumusika uye ndinovimba zvichave zvinobatsira kwauri.

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Sweeteners zvinoreva zvinhu zvisiri sucrose kana muto unogona kuburitsa kutapira.

Kune vane chirwere cheshuga, nzira inonzwisisika ndeyokushandisa zvinotapira, hazvizosimudziri shuga yeropa seglucose.

1. Zvakanakira zvinotapira kune vane chirwere cheshuga

Zvekugadzira zvinotapira zvinogonawo kubatsira kudzora chirwere cheshuga

Sweeteners (mashuga ekugadzira) kazhinji haanyanyi kukanganisa shuga yeropa yevarwere vane chirwere cheshuga.Naizvozvo, vanhu vane chirwere cheshuga vanogona kushandisa zvinotapira.

Sweeteners anoshandiswa zvakanyanya mudzimba uye indasitiri yechikafu.Mukuwedzera, inoshandiswawo kuwedzera kutapira kwetii, kofi, cocktails uye zvimwe zvinwiwa, pamwe chete nemadheti, makeke, zvinhu zvakabikwa kana kubika kwemazuva ose.Kunyangwe basa rezvinotapira nderekubatsira kudzora uremu uye shuga yeropa, ivo vachiri kuda kushandiswa zvine mwero.

"Ma sweeteners akanaka here?"Maererano nenyanzvi dzezvokurapa, kana iwe uchiziva kushandisa zvinotapira, zvichava zvakanaka kune hutano hwako.Sezvo sweetener pachayo iri rudzi rweshuga isina simba, haizowedzere shuga yeropa, saka inofanira kunyanya kukurudzirwa kune vane chirwere cheshuga vane kudya kwekudya.

Kazhinji, zvikafu zvine zvinotapira zvese hazvina shuga pane iyo label, asi izvi hazvireve kuti hazvina macalorie.Kana zvimwe zvigadzirwa zviri muchigadzirwa zvine makorikori, kunyanyisa kushandiswa kucharamba kuchiwedzera uremu uye shuga yeropa.Naizvozvo, usambofa wakanyanyodya chikafu chine zvinotapira.

2. Sweeteners kune vane chirwere cheshuga (masiwiti ekugadzira)

Mashuga echisikigo anowanzova nesimba uye anogona kusimudza mazinga ehuga nyore nyore.Naizvozvo, vane chirwere cheshuga vanogona kushandisa zvinotapira mukubika uye kugadzira chikafu.Sweeteners masiwiti ekugadzira, ayo anenge asina simba uye anotapira kakawanda kupfuura shuga yakajairika.Zvakachengeteka kushandisa zvinotapira zvine musoro.

2.1 Sucralose-inonyanya kufarirwa

Sweeteners yakakodzera chirwere cheshuga

Sucralose isiri-calorie sweetener, inotapira ka600 kupfuura shuga yakajairika, kuravira kwechisikigo, soluble granular, uye haiite denature pakupisa kwakanyanya, saka inogona kushandiswa semushonga wezvikafu zvakawanda zvezuva nezuva kana kubika.

Iyi shuga yakanakira varwere vane Type 2 chirwere cheshuga, nekuti sucralose inotapira ka600 kupfuura shuga uye haina mhedzisiro pashuga yeropa.Shuga iyi inowanikwa mumahwindi akawanda uye zvinwiwa zvevanorwara neshuga.

Mukuwedzera, muviri wemunhu hauwanzotora sucralose.Chinyorwa chakaburitswa muPhysiology uye Behavior muna Gumiguru 2016 chakataura kuti sucralose ndiyo inonyanya kushandiswa inotapira munyika.

Zvinoenderana nemirairo yeUS Food and Drug Administration, iyo inogamuchirwa yezuva nezuva sucralose ndeye: 5 mg kana zvishoma pakirogiramu yehuremu hwemuviri pazuva.Munhu anorema makirogiramu 60 haafanire kudya zvinopfuura 300 mg ye sucralose pazuva.

2.2 Steviol glycosides (Stevia shuga)

Stevia inogona kushandiswa mukudya kweshuga

Stevia shuga, inotorwa kubva pamashizha emuti we stevia, inowanikwa kuCentral neSouth America.

Stevia haina macalories uye inowanzoshandiswa sechinhu chinotapira mukudya uye zvinwiwa.Sekureva kwechinyorwa chakaburitswa muDiabetes Care muna Ndira 2019, zvinotapira zvinosanganisira stevia zvine chekuita neshuga yeropa.

Iyo US Food and Drug Administration inotenda kuti stevia yakachengeteka kana ikashandiswa zvine mwero.Musiyano pakati pe stevia uye sucrose ndewekuti stevia haina macalorie.Zvisinei, izvi hazvirevi kuti kushandisa stevia panzvimbo ye sucrose kunogona kuderedza uremu.Stevia inotapira kupfuura sucrose, uye kana tichiishandisa, isu tinongoda zvishoma.

Sloan Kettering Memorial Cancer Center yakaratidza kuti vanhu vakashuma maitiro emudumbu mushure mekudya yakawanda ye stevia.Asi kusvika ikozvino, haisati yasimbiswa nekutsvakurudza kwesayenzi kwakavimbika.

Stevia shuga: Kutapira ndiko 250-300 nguva yeshuga yechisikigo, inotapira yakachena, uye inowedzera mune zvakawanda zvekudya.Iyo inotenderwa kushandiswa ndeye: 7.9 mg kana pasi pakirogiramu yehuremu hwemuviri pazuva.World Health Organisation (WHO) yakasarudza kuti yakanyanya kuchengetedzeka dosage yeshuga stevia ndeye 4 mg pakirogiramu yehuremu hwemuviri pazuva.Mune mamwe mazwi, kana uremu hwako huri 50 kg, huwandu hweshuga ye stevia inogona kudyiwa zvakachengeteka pazuva ndeye 200 mg.

2.3 Aspartame-yakaderera-calori inotapira

Low-calorie sweetener

Aspartame is non-nutritive artificial sweetener ine kutapira kwakapetwa ka200 kweshuga chaiyo.Kunyangwe aspartame isiri zero-calori sezvimwe zvinotapira zvekugadzira, aspartame ichiri yakaderera mumakori.

Kunyangwe iyo US Chikafu neDrug Administration ichitenda kuti zvakachengeteka kushandisa aspartame, nyanzvi kubva kuUS Food and Drug Administration yakataura kuti kutsvagisa nezvekuchengetedzwa kweaspartame kwave nemhedzisiro inopokana.Nyanzvi yacho yakati: “Kunyangwe mukurumbira wemakoriyumu akaderera uchikwezva vanhu vazhinji vane uremu, aspartame yakaunza zvakaipa zvakawanda.

Zvidzidzo zvakawanda zvemhuka zvakabatanidza aspartame neleukemia, lymphoma uye kenza yemazamu.Imwe ongororo yakaratidza kuti aspartame inogona kunge yakabatana nemigraine.

Nekudaro, iyo American Cancer Society yakataura kuti aspartame yakachengeteka, uye tsvagiridzo haina kuona kuti aspartame inowedzera njodzi yegomarara muvanhu.

Phenylketonuria chirwere chisingawanzwisisiki chisingakwanisi metabolize phenylalanine (iyo chikamu chikuru che aspartame), saka aspartame haifanirwe kudyiwa.

Iyo US Food and Drug Administration inotenda kuti yakanyanya kuchengetedzeka dosage yeaspartame i50 mg pakirogiramu yehuremu hwemuviri pazuva.Munhu anorema 60 kg haana anopfuura 3000 mg yeaspartame pazuva.

2.4 Shuga doro

Shuga doro (isomalt, lactose, mannitol, sorbitol, xylitol) ishuga inowanikwa mumichero nemishonga.Haina kutapira kupfuura sucrose.Kusiyana nemasiwiti ekugadzira, rudzi urwu rwemaswiti ane huwandu hwemacalorie.Vanhu vazhinji vanoishandisa kutsiva yakajairwa yakanatswa shuga muhupenyu hwavo hwezuva nezuva.Pasinei nezita rokuti "shuga doro", harina doro uye harina ethanol sedoro.

Xylitol, yakachena, isina kuwedzerwa zvinhu

Doro reshuga rinowedzera kutapira kwechikafu, kubatsira chikafu kuchengetedza mwando, kudzivirira kusviba panguva yekubika, uye kuwedzera kuravira kuchikafu.Shuga doro harikonzeri mazino.Ivo vane simba shoma (hafu ye sucrose) uye vanogona kubatsira kudzora uremu.Muviri wemunhu haugone kunwisa madoro eshuga, uye haukanganisi shuga iri muropa kana uchienzaniswa neshuga yakanatswa.

Kunyangwe madoro eshuga ane macalorie mashoma pane echisikigo shuga, kutapira kwavo kwakadzikira, izvo zvinoreva kuti iwe unofanirwa kushandisa zvakawanda kuti uwane mhedzisiro yekutapira yakafanana nemashuga echisikigo.Kune avo vasingade zvakanyanya kutapira, shuga doro isarudzo yakakodzera.

Zvinwiwa zveshuga zvine matambudziko mashoma ane chekuita neutano.Kana yakashandiswa muhuwandu (kazhinji inodarika magiramu makumi mashanu, dzimwe nguva yakaderera semagiramu gumi), doro reshuga rinogona kukonzera kuputika uye manyoka.

Kana uine chirwere cheshuga, artificial sweetener anogona kunge ari sarudzo iri nani.Maererano neAmerican Diabetes Association, zvinotapira zvekugadzira zvinopa sarudzo dzakawanda kune vanoda mazino anotapira uye kuderedza manzwiro ekubviswa kubva munharaunda.