Uchi ndi shuga: Onse pamodzi amatha kupanga scrubs ndi exfoliants , koma pankhani ya kudya, ndi sweetener iti yomwe imalamulira kwambiri? Nthawi zambiri timamva kuti uchi ndi m'malo mwa shuga - bwanji ndi zovuta zonse zomwe shuga amadziwika kuti amayambitsa - koma kodi ndizowonadi? Onani kuwonongeka kwathu kwa uchi vs shuga pansipa.
Kodi uchi ndi chiyani?
Tikudziwa kuti njuchi zimapanga uchi kuchokera ku timadzi tokoma tamaluwa, koma chotsekemera chomatachi chili ndi zambiri kuposa pamenepo. Uchi umapangidwa ndi shuga ziwiri - fructose ndi glucose - ndi madzi. Pali mitundu yambiri ya uchi, kuphatikizapo mthethe, bulugamu, duwa lagolide komanso mabulosi akuda kapena mabulosi abuluu. Uchi umakhalanso wamitundu yosiyanasiyana malinga ndi kumene wachokera. Anthu ambiri adzadziwa bwino za uchi wachikasu, monga momwe zimakhalira, koma pali mitundu ina ya uchi (monga buckwheat) yomwe imakhala yofiira.
Ubwino wa uchi ndi chiyani?
Chifukwa uchi umachokera ku zinthu zachilengedwe, uli ndi zinthu zothandiza monga ma enzymes, amino acid, mavitamini a B, vitamini C, mchere, ndi antioxidants. Ma antioxidants omwe amapezeka mu uchi ali ndi flavonoids, omwe amathandizira kuchepetsa kutupa. Uchi ulinso ndi fructose wambiri kuposa shuga, zomwe zikutanthauza kuti mutha kugwiritsa ntchito zocheperako ndikukhutitsa dzino lanu lotsekemera. Maphunziro ena, monga izi ndi ofufuza ku Finland , asonyezanso kuti uchi wauwisi wosaphikidwa—womwe uli ndi mungu wochuluka wa m’deralo—ungathandize anthu kuti asamavutike ndi vuto la kusagwirizana ndi zinthu zina zapanyengo.
Uchi ulinso ndi zinthu zina zochiritsa. Amadziwika kuti amachepetsa zilonda zapakhosi komanso kukhazika mtima pansi kouma, kutsokomola. Zitha kupezekanso m'mawonekedwe apamutu ndipo ndizothandiza pochiritsa zopsereza zazing'ono ndi mabala.
Kuipa kwa uchi ndi chiyani?
Ngakhale kuti uchi uli ndi zambiri zothandiza pazaumoyo, suyenera kudyedwa mwachisawawa. Kwa imodzi, imakhala ndi zopatsa mphamvu zambiri - supuni imodzi ndi ma calories 64. Uchi umakhalanso nkhani yoipa kwa anthu omwe ali ndi matenda monga shuga ndi matenda a mtima, chifukwa uli ndi index yotsika ya glycemic. Makolo omwe ali ndi makanda osakwana chaka chimodzi amalangizidwanso kuti apewe kudyetsa ana awo uchi chifukwa angayambitse botulism , matenda osowa koma oopsa.
Kodi shuga ndi chiyani?
Shuga amapangidwa kuchokera ku nzimbe kapena beet ndipo amapangidwanso ndi shuga ndi fructose, zomwe zimagwirizanitsidwa kuti apange sucrose. Ngakhale zimachokera kuzinthu zachilengedwe, zimapangidwira kwambiri zisanayambe kupita ku tebulo lanu lakukhitchini. Zoyera, zofiirira, ndi zaiwisi ndizomwe zimagwiritsidwa ntchito kwambiri shuga-ndi shuga waiwisi omwe amapangidwa kwambiri mwa atatuwo.
Ubwino wa shuga ndi chiyani?
Ngakhale ilibe uchi wowonjezera wopatsa thanzi, shuga ndi wochepa kwambiri muzopatsa mphamvu, ndipo supuni imodzi imakhala ndi zopatsa mphamvu 48. Shuga nayenso nthawi zambiri amakhala wotchipa kuposa uchi, wopezeka mosavuta komanso amakhala ndi nthawi yayitali. Zimawonedwanso bwino kwambiri pophika.
Kodi vuto la shuga ndi chiyani?
Chifukwa cha machulukidwe onse a shuga amadutsa, alibe zakudya zotsalira. Shuga waiwisi ndi wosayengedwa kwambiri kuposa shuga woyera, koma ngakhale izi zilibe phindu lililonse lazakudya. Shuga nawonso ali ndi index yotsika ya glycemic kuposa uchi ndipo amatha kuchulukitsa shuga m'magazi mwachangu, zomwe zimapangitsa kuchepa kwambiri pambuyo pake. (Ndicho chifukwa chake nthawi zina mumamva kuphulika kwa mphamvu ndiyeno mukutsika kwambiri mutatha kudya makeke a chokoleti.)
Kumwa shuga wambiri kumatha kubweretsanso mavuto ambiri azaumoyo kuphatikiza kunenepa kwambiri, kunenepa kwambiri, kubowola kwa mano komanso matenda a chiwindi amafuta osaledzeretsa (chifukwa chiwindi chanu chimayenera kugwira ntchito molimbika kuti chikonze fructose yoyengedwa.)
Ndiye, chisankho chabwinoko ndi chiti?
Zikafika kwa izo, kudziletsa ndilo dzina la masewerawa ndi zotsekemera zonse. Kudya mopitirira muyeso kungayambitse matenda aakulu, ndipo pamene uchi uli ndi mbiri yabwino chifukwa cha zakudya zowonjezera, sizingakhale bwino. Shuga amakondanso kuphika, koma kuwonongeka kwa shuga pambuyo pake si nthabwala. Chotsatira chake ndi ichi: dzichitireni nthawi zina, koma musapitirire ndi zotsekemera zilizonse.
Malangizo 3 ochepetsera zotsekemera:
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