Ndalama zamakono zimakhala zosangalatsa osati kwa iwo omwe ameta thupi, komanso kwa iwo omwe akufuna kukhala ndi thupi labwino. Ndizosadabwitsa kuti funsoli limabwera nthawi zambiri, ndi ndalama zingati zomwe zili mu mchenga wa shuga, shuga woyengedwa ndi shuga m'malo mwake, chifukwa ndizo zigawo zambiri za mbale, zimayikidwa tiyi ndi khofi.
Kodi pali zowonjezera zingati mu shuga ndi shuga woyengedwa?
Shuga ndi chakudya cha sucrose. Chifukwa ndi mankhwala oyeretsedwa, amathamangira kwambiri thupi, amalowa m'magazi ndipo amapereka mphamvu zambiri. Kalori wokhudzana ndi shuga shuga ndi 398 kcal pa 100 g.
Anthu ambiri amasangalala ndi kuchuluka kwa zopatsa mphamvu mu supuni ya shuga, chifukwa ndi supuni ya tiyi yomwe nthawi zambiri ndiyeso ya mankhwala okoma. Popeza mu supuniyi imayikidwa pafupifupi magalamu 8, mtengo wa caloric wa kuchuluka kwa shuga ndi 25-30 kcal.
Anthu ena amakonda shuga woyengedwa mu zidutswa. Kaloriki wokhudzana ndi kabichi imodzi, malingana ndi kukula kwake, 10-20 kcal.
Omwe amakhala ndi moyo wathanzi amakonda kusankha shuga wofiira, womwe sungakwane. Ndipo, ndithudi, iwo akufuna kudziwa kuchuluka kwa makilogalamu ali mu shuga wofiira. Katemerayu ndi ochepa kwambiri kuposa calories kuposa beet shuga - 378 kcal. Komanso, shuga yosakanizidwa ndi shuga imakhala ndi mavitamini osiyana, micro-ndi macroelements, omwe amathandiza kwambiri mankhwalawa.
Ndi ndalama zingati zomwe zili m'malo mwa shuga?
Pali ambiri olowa shuga, ena mwawo ndi achilengedwe, otsalirawo amapangidwa. Zosintha zachilengedwe ndi sorbitol, xylitol ndi fructose. Zokwanira zawo ndizochepa pang'ono kuposa shuga wamba:
- mu sorbitol - 354 kcal pa 100 g;
- mu xylitol - 367 kcal pa 100 g;
- mu fructose - 375 kcal pa 100 g.
Pakati pa zokoma zachilengedwe, tikhoza kutchula stevia - Chotsitsa cha masamba a zomera zomwezo. Zakudya zamtundu wa Stevia ndi zero, imatengedwa ngati imodzi mwa othandiza kwambiri ndipo imaloledwa kwa ashuga.
Zosangalatsa zotchuka kwambiri ndi acesulfame, cyclamate, saccharin. Zinthu zimenezi, pofikira anthu olankhula malirime, zimayambitsa mantha omwe amachititsa kuti mankhwalawa azitulutsa. Ma caloric okhudzana ndi shuga ndi zero, samagwedezeka, koma amachotsedwa kwathunthu ndi thupi, koma, malinga ndi madokotala ambiri, mankhwala opangira shuga amakhala ovulaza.