Dzidza nezveAgave, Stevia, uye Monk Fruit Extract
Kana zvasvika pakuronga kwehupenyu, vanhu vane chirwere cheshuga vanofanira kufunga nezvehuhu uye huwandu hwemakhahydrates avo vanopedza. Ichokwadi, iyo American Diabetes Association inoratidzira kuti vanhu vane chirwere cheshuga vanofanira kukurudzirwa kuti vatore nzvimbo dzakanatswa nemakrohydrates uye vakawedzera shuga nemafuta akazara, maruva, miriwo, uye michero. Dzimwe nguva, kunyange zvakadaro, zvimwe zvekudya uye zvinwiwa zvinoda shuga.
Kudzorera shuga yakawedzerwa nevashandi vanoita shuga kunogona kubatsira kuwedzera kurasikirwa kwemazivi uye kuderedza shuga yeropa, zvisinei, pane dambudziko. Vakawanda vane shuga vanoenda kune dzimwe nyika, zvichida vanozivikanwa sevasina-nutritive sweeteners, vane zvigadzirwa zvekuvaka. Kana iwe uri kutarisa kuti usapinda zvigadzirwa zvekugadzira iwe unogona kuedza kutora zvinonaka, asi haasi nguva dzose hutano kana. Ndosaka zvakakosha kuva muchengeti ane ruzivo, kuyera zvinowedzera uye kubvisa, uye nguva dzose kuita chigadziro chekugovera.
Zvokudya Zvakasikwa Zvinokonzera Sukari neKhydrihydrates
Dzimwe nzira dzepanyama dzakasvibiswa tsvuku tsvuku tsvete dzichiri nehuwandu kana huwandu hwehydrohydrates kupfuura tefura yerukari pamwe nehombe yeglycemic index. Vakanaka vanoita huchi, hurasi yegorosi, shuga yakasviba, uye mapira sirasi inogona kuita kuti shuga yako yeropa isapinde uye inokuita kuti uwedzere kuwanda kana ukadyiwa zvakanyanya. Asi, kune zvishoma zvitsva zvinokonzerwa nehupenyu unogona kuedza kana zvikakwanira zvido zvako zvekudya.
Agave Nectar?
Agave nectar inobva kumuti weAgave. Yakashandiswa kwemazana emakore seanotapira, kunyanya nevaAztec. Necari inonaka inonaka uye ine kusagadzikana kwakafanana nouchi. Agave inotapira zvinonaka zvepanyama nekuti inofungidzirwa kuva nechezasi glycemic index (GI) kupfuura tafura yehuga kana uchi.
Iyo glycemic index yeAgave nectar inenge yakapoteredza 20 kusvika ku30, nepo shuga inogara iine GI yemakumi matanhatu nemakumi matanhatu. Zvokudya zviri nechezasi glycemic index zvinowedzera kukwira sutu yeropa zvishoma nezvishoma. Sezvatinoziva, kana zvasvika kune chirwere cheshuga, munhu wose akasiyana naizvozvo zvakanakisisa kuona kuti shuga yako yeropa inopindura sei usati wapedza kubvisa.
Kana iri yezvokudya zvinovaka muviri, kana ichienzaniswa neshuga, imwechete yepuniki yegave yegave inosvika makumi matanhatu emakori uye 16 gramu ega shuga. Izvo zvakafanana shuga yakawanda inenge ine makirogiramu makumi mashanu uye 12 gramu yehuga. Nokudaro, kushandisa agave sechinzvimbo chekushuga hakuzoiti kukuchengetedza makorikori. Asi iwe unofanirwa kushandisa zvishomanana nokuti agave anowanzovira kutapira kupfuura shuga. Somuenzaniso, kana iwe ukatsiva imwe puniki ye shuga ne imwe teaspoon ye agave, iwe unogona kuchengetedza 30 makorikori uye 8 gramu yehuga.
Ramba uchifunga zvakare kuti agave ndeye 90% fructose. Apo fructose inogadziriswa, yakawanda yacho inoenda kuchiropa pane ropa, iyo inogona kusimudza shuga yeropa. Asi, kunyange zvazvo zvisingasimudze suga yeropa nokukurumidza, kudya kunowedzera kunogona kusimudzira triglycerides , rudzi rwemafuta muropa rako rinobatanidzwa nehuwandu hwehutachiwana hwehushuga, hutachiona hwemagetsi, uye chirwere chemwoyo.
Nokudaro, kana iwe uine hukuru hwetrglycerides kana zvimwe njodzi dzechirwere chepfungwa (izvo vanhu vakawanda vane chirwere cheshuga chechipiri vanoita), zvingangodaro kushandisa uchenjeri agave zvishoma.
Stevia
Stevia chimwe chimiro chave chichishandiswa kubvira kare kare sechinhu chinotapira. Iko inokura muSouth America, uye mashizha akafanana akafanana nemhuri yemamiti. Iyo stevia yaunotenga muchitoro ndiyo steviol glycosides-rebaudioside A uye stevioside, iyo inobva pamashizha emuti Stevia rebaudiana Bertoni. Nemhaka yekuti Stevia inenge 200-300 nguva inotapira kupfuura shuga, zvinotora zvishoma kuti zviite zvinhu zvinotapira. Izvi zvinowanzochera makoriro nemahydrohydrates.
Rimwe packet ye stevia ine 0 makoriki uye 1 g yemakrohydrate.
Muchikwata chepamusoro, Academy of Nutrition uye Dietetics yakapfupisa zvishanu maitiro ekudzivirira maitiro ekuongorora zvinokonzerwa ne stevia kana zvichienzaniswa ne-placebos pamusana weglucose, insulin, hypertension uye muviri. Zvidzidzo zvakashuma zvisingabatsiri pahutachiona hweropa, insulin mazinga, hypertension, uye kuwanda kwemuviri. Mune rumwe ruzivo ruchiratidzira zvisingabatsiri, zvidzidzo zvine chirwere chechirwere cheshuga chinonzi chakaderedzwa postprandial (mushure mekudya) glucose yeropa uye glucagon mhinduro mushure mekuedza kudya kwe stevia pamwe ne placebo.
Monk Fruit Extract
Monk michero yemuchero, inozivikanwawo seyo, Luo han guo, Siraitia grosvenorii, kana Swingle michero yemuchero, inobatanidza kasiyana siyana yeucucurbitane glycosides, inozivikanwa seyo mogrosides. Inobviswa kubva kumunda wekuzvarwa kuSouth China. Monk Extract michero inofungidzirwa kuva inenge 150 kusvika 300 nguva inotapira kupfuura yenguva dzose yega shuga, uye inonzi iine mushure wepamusoro.
Rimwe peji 0.8-gram reMonk Zvibereko MuRawina rine zvishoma kune 1 gramu yemakrohydrate uye 0 makoriori, zvichiita kuti ive imwe nzira yakanakisisa yepamusoro yekoriori, yepamusoro yemakinhydrate.
Nyaya ine monk michero yakabva kune mbiri. Nokuti zvakaoma kuita, zvinogona kudhura. Mukuwedzera, kunyange zvazvo FDA yakaratidza kuti inowanzozivikanwa seyakachengetedzwa (GRAS), pane zvishoma zvidzidzo zvinoongorora kuitika kwenguva refu zvinoreva kuti hakuna chakagadziriswa Acceptable Daily Intake (ADI).
Shoko Rinobva
Kana uri kutarisa kuti uremerwe uremu kana kuderedza ropa rako sutu kupfuura iwe unenge uchida kuderedza makori nemahydrohydrates. Kubika ma carbohydrates akacheneswa zvakadai seshuga nemishonga asingabviri kunyanzvi kunogona kubatsira mukukwanisa uremu hwako uye zvinangwa zvehuga zveropa, zvisinei, zvigadzirwa izvi zvine zvigadzirwa zvekuvaka. Kune dzimwe nzvimbo dzakasununguka dzinotapira pamusika, asi usati wachinja, sarudza kuti ndeipi yakakunakira iwe. Nguva dzose fungisisa iyo chikamu chekutonga nyaya.
> Sources:
> Academy of Nutrition uye Dietetics. Nzvimbo yeyunivhesiti yezvokudya uye dietetics: kushandiswa kwezvokudya zvinovaka muviri uye zvinotapira zvisingagadziri. J Acad Nutr Diet. 2012; 112: 739-758.
> Zvokudya uye Drug Administration. Zvimwe zvinowanikwa pamusoro pehuwandu hwemasimba zvinotenderwa zvinoshandiswa kuti zvishandiswe mune zvekudya muhurumende dzakabatana.