Akatswiri ambiri amavomereza kuti ndikofunika kuchepetsa kuchuluka kwa shuga mu zakudya. Koma sikuti anthu onse akhoza kusiya izo, ngakhale chifukwa cha thanzi ndi chiwonetsero chokongola. Kuti musadzipweteke nokha ndikusiya zokoma, muyenera kudziwa chomwe chingasinthe shuga ndi zakudya zoyenera. Komanso, pali njira zosiyanasiyana zothetsera nkhaniyi.
Kodi n'chiyani chingalowe m'malo mwa shuga pamene mukuchepera?
Akatswiri ambiri amalimbikitsa kuti anthu omwe amadya zakudya, agulitse m'malo mwa shuga, monga stevia, aspartame kapena saccharine, yomwe ingagulidwe pafupifupi pafupifupi mankhwala alionse. Koma iyi ndi njira imodzi yokha yomwe ingasinthe shuga mu zakudya. Ndizothandiza kwambiri kugwiritsa ntchito uchi kapena mapira. Zikhoza kuwonjezeredwa ku tiyi kapena khofi, kuzikongoletsa ndi oatmeal kapena kusintha kukoma kwa kanyumba tchizi . Mavitamini omwe ali mu zakudya izi ndi othandiza kwambiri kwa omwe amachepetsa kalori.
Tsopano tiyeni tiyankhule za zomwe mankhwala angapangitse shuga pakupanga zakudya zosiyanasiyana zophika kapena casseroles. Inde, pazinthu izi, mungagwiritse ntchito ndi zotsekemera, ndi uchi wotchulidwa ndi mazira a mapulo. Koma palinso njira ina, monga zipatso zouma. Kuwonjezera pa cottage chess casserole, akhoza kuzipangitsa kukhala chokoma ndi chokoma, ndipo mbale yokha imathandiza kwambiri.
Kodi ndingasinthe shuga ndi fructose?
Anthu ambiri sadziwa ngati yankho lolondola ndi kudya fructose nthawi ya zakudya. Akatswiri amanena kuti izi siziyenera kuchitika. Izi ndi zokometsera zachibadwa, zomwe zimathandiza munthu, koma sizingagwiritsidwe ntchito ndi aliyense amene ali ndi kulemera kolemera.
Fructose imapita mofulumira kwambiri ku mafuta kuposa shuga, kotero malowa sangakhale oyenera.