Ursula Wastl
Meya wa New York a Michael Blomberg adalimbikitsa kale 2012. Ayi, osati motsutsana ndi ogulitsa mankhwala osokoneza bongo kapena zigawenga, koma motsutsana ndi chinthu chovomerezeka mwalamulo chomwe chimapezeka pafupifupi m'nyumba iliyonse. "Kunenepa kwambiri kwayamba kukhala vuto lalikulu kwambiri mdziko muno," a Blomberg adatero, akutchula kafukufuku yemwe akuti pafupifupi 60% ya ku New Yorkers idzakhala yonenepa kapena onenepa kwambiri - ndikuti, blomberg amakhulupirira, ndi shuga.
Shuga amapezeka paliponse
Kukonzeratu kwa maswiti ndi kwamkati. Ngakhale madzimadzi mu chiberekero amakhala ndi shuga, mkaka wa m'mawere umakhala pafupifupi 6% ya lactose. "Kumverera kwachitetezo komwe kumadza ndi kumwa kumayala maziko osaka chitonthozo m'maswiti, ngakhale atakula," Dr. Andrea Flemmer, wolemba "Wokongola kwenikweni!".
Kuchokera pamalingaliro otukuka komanso, mafuta osavuta monga shuga, omwe amatha kugwiritsidwa ntchito mwachangu mu metabolism kuti apange mphamvu, atipatsa mwayi. Kupatula apo, kukhala ndi mphamvu zokwanira kuthawa nguluwe yokhala ndi bala siabwino. Kokha, moyo wathu wasintha kwambiri kuyambira pamenepo.
Makolo athu, ngati osaka, osaka makilomita a 20 patsiku. Zosatheka masiku ano. Aliyense amene amasunthira pang'ono ngati wamba European sikufuna mphamvu yachangu, koma kukoma kwathu "kutsalira" kumakhalabe. Ngati shuga akadakhalabe chuma chamtengo wapatali, monga momwe zidalili zaka mazana angapo, izi zikhala zopanda pake. Koma pakatikati pa 19. Pamene mtengo wa shuga ukugwa chifukwa cha kuyamba kwa mafakitale m'zaka za zana la 20, likukhala chinthu chamasiku onse ndipo kugwiritsidwa ntchito kwachuluka kwambiri mpaka lero.
Kodi shuga limadwalitsa?
Kafukufuku osiyanasiyana adawonetsa kuyanjana pakati pa shuga wowonjezereka, matenda amtima komanso kumwa kwambiri shuga. Nutrition Dr. Claudia Nichterl: "Pamutuwu, malingaliro a ofufuza adagawanika. Ena amati kudya kwambiri shuga kumatha kukulitsa kunenepa kwambiri, matenda a shuga a mtundu wa 2, matenda a lipid metabolism, kuthamanga kwa magazi, matenda a mtima ndi khansa. Asayansi ena nawonso, amawona chomwe chikuyambitsa matendawa m'machitidwe a anthu ambiri - kudya kwambiri, zakudya zamafuta kwambiri komanso kusachita masewera olimbitsa thupi. "
Wolemba waku Germany a Hans Ulrich Grimm mu buku lake latsopano "Wotsimikizika kuti akhale ndi thanzi labwino" kuposa shuga zonse zomwe zimayambitsa gawo latsopano la kunenepa kwambiri: "Asayansi odziyimira amachenjeza za kuopsa, kuphatikiza kunenepa kwambiri, matenda a khansa a Alzheimer's. Ndipo koposa zonse: shuga. Timamwa magalamu oposa 100 a shuga tsiku lililonse, nthawi zambiri mosadziwa, chifukwa shuga wambiri mumazakudya amabisidwa bwino, koma palibe zotsatira zake kwa omwe amapanga, "akufotokozera katswiriyu.
Kodi shuga wabwino ndikosiyana ndi shuga?
Kodi pamenepa munthu angachepetse chiwopsezo chaumoyo posankha shuga wina? "Malinga ndi momwe asayansi akuonera, kumwa shuga, bulauzi, nzimbe kapena uchi wonse kulibe phindu lililonse," atero a Claudia Nichterl. Mafuta osapsa bwino a nzimbe ndi shuga wonse komanso shuga wa bulauni, yemwe ali ndi mtundu wake chifukwa cha zotsalira za manyowa, amakhala ndi mchere wambiri kuposa shuga ya patebulo.
Palibe chilichonse pamwambapa chomwe chimakhudza thupi. Fructose wakhala akuti ndi njira yothandiza. Komabe, kafukufuku waposachedwa akuwonetsa kuti kugwiritsidwa ntchito kwa mafuta kwakanthawi kwa fructose ndizofunikira kwambiri pakulimbitsa mafuta osagwirizana ndi mafuta a chiwindi ndipo amakondera kudziunjikira kwa mafuta.
Njira zina zotsekemera
Mwachilengedwe, pali mitundu yambiri ya shuga, ena okhala ndi zopatsa mphamvu zochepa kapena zofanana, ena alibe.
Izi zimaphatikizapo, mwachitsanzo, zipatso zouma, zipatso zatsopano, uchi ndi madzi. Izi ndizokoma mwachilengedwe komanso zovomerezeka munthawi zambiri, koma mopitirira muyeso mumakhala ndi mavuto omwewo monga shuga. M'malo mwa shuga (shuga alcohols) nthawi zambiri amakhala ocheperako pang'ono kuposa shuga komanso amakhala ndi zopatsa mphamvu zochepa. Mankhwalawa amaphatikiza ndi shuga monga shuga amene amaphatikizanso shuga a shuga: sorbitol, xylitol, mannitol, maltitol, lactic acid, erythritol ndi isomalt. Zokometsera zomwezi ndizopangidwa mwamafuta kapena masinthidwe a shuga achilengedwe okhala ndi mphamvu yayikulu kwambiri yokoma.
Chimodzi mwa zotsekemera zotchuka zachilengedwe ndi mankhwala a "Stevia rebaudiana". Kwa zaka zambiri, mtengowu, womwe umatchedwanso herbamu wokoma, udagwiritsidwa ntchito ndi anthu wamba aku Brazil ndi Paraguay ngati wowonjezera komanso mankhwala, popeza 2011, ivomerezedwanso ku Europe ngati chowonjezera chakudya.
Nawa chidule cha njira zina zomwe ndi shuga.
Omwe akuwayikira ...
Padziko lonse lapansi, anthu mamiliyoni ambiri a 800 amagwiritsa ntchito zotsekemera tsiku lililonse. Izi zotsekemera zotsekemera ndizovomerezeka ku European Union: acesulfame, aspartame, aspartame-acesulfame mchere, cyclamate, neohesperidin, saccharin, sucralose ndi neotame.
Saccharin ndi cyclamate amaganiziridwa kuti amayambitsa khansa ya chikhodzodzo, malinga ndi kafukufuku wochokera zaka za 1970er, koma nyamazo zidadyetsedwa kwambiri (poyerekeza ndi munthu yemwe amadya ma kilogalamu a 20 patsiku), kotero kukayikira kumeneku sizotsimikizika. Mobwerezabwereza, kafukufuku anachenjeza za zotsatira za kupweteketsa mtima kwa Apartam, koma EFSA (European Food Security Authority) idati silingathe kudziwa mtundu uliwonse wamagulu kapena carcinogenic.
Malinga ndi kafukufuku waposachedwa ndi bungwe la Israeli Weizmann Institute, 2014 idawonetsedwa mu Seputembala kuti kumwa kwa saccharin, aspartame kapena sucralose mu chamoyo cha mbewa kumayambitsa zochitika zofanana ndi zowonjezera shuga: kuthekera kugwiritsa ntchito shuga kumachepa kwambiri Mapangidwe a hyperglycemia - chizindikiro chachikulu cha matenda osokoneza bongo - amakondweretsedwa. Zonena kuti zotsekemera zimayambitsa chidwi cha chakudya, ndizowona - mu nkhumba yanenepa akhala akugwiritsidwa ntchito kwazaka zambiri ngati pulogalamu yamakudya.
Mlingo umapangitsa poizoni
Ndani amakonzera chakudya chake, amadziwa bwino zomwe zili mmenemu. Shuga samangobisika muzinthu zophika, misuzi ya zipatso, mandimu, zosakaniza za chimanga ndi ma yogurts, zimawonjezedwanso ngati chowonjezera cha mitundu yosiyanasiyana ku saus, ketchup, soseji, masamba wowawasa, etc. Zodabwitsa ndizakuti, ngakhale zakudya zomwe zimatchulidwa kuti "zopanda shuga" zitha kukhala ndi shuga (magalamu a 0,5 a shuga pa magalamu a 100).
Vuto lina ndi kuchuluka kwa zinthu zopepuka, zomwe zimakhala zamafuta ochepa koma zimakhala ndi shuga wambiri. Kupanda kutero, malonda sakanalawa ngati kanthu. Kodi ndi shuga wangati amene amapezeka mumtundu wina kapena wina wa "wathanzi" wowerengeka mosavuta kuwerengera ndi njira yosavuta:
"Shuga mkaka"
Chidutswa cha shuga nthawi zambiri chimalemera magalamu anayi ku Austria. Chifukwa chake, ngati malonda ali ndi 13 magalamu a chakudya ndi magalamu 12 a shuga, ingogawani shuga ndi inayi. Chifukwa chake: 12: 4 = 3 chidutswa cha ma shuga a shuga.
Sangalalani kuloledwa!
Shuga ndi chisangalalo chenicheni osati chakudya choyenera. Aliyense amene amatsatira lamulo losavuta ili akhoza kusangalala ndi chidutswa cha pie nthawi ndi nthawi, popanda mavuto azaumoyo.
