Mangani Magiramu eShuga Unofanira Kudya Pazuva?
Natural vs. Added Sugar
Shuga makabhohaidhiretsi, uye ndiwo simba rinofarirwa nemuviri.Kune marudzi akawanda eshuga, anosanganisira:
- Glucose: Shuga iri nyore inovaka carbohydrates
- Fructose: Kufanana neglucose, ndeimwe mhando yeshuga iri nyore inowanikwa mumichero, midzi yemiriwo uye uchi
- Sucrose: Inowanzozivikanwa setafura yeshuga, inosanganisira zvikamu zvakaenzana zvefructose uye glucose
- Lactose: Shuga inowanzoitika mumukaka inoumbwa nezvikamu zvakaenzana zveglucose uye galactose
Paunodya macarbohydrates, muviri unoaputsa kuita glucose, iyo inoshandiswa kuita simba.
Zvibereko, miriwo, zviyo, nyemba uye dairy zvine shuga yechisikigo, ine fructose, glucose uye lactose ichiva chikamu chezvokudya izvi.
Shuga inowanzoitikawo munzimbe uye shuga beet se sucrose.Zvisinei, izvi zvinogadziriswa kuita shuga chena, iyo inogona kuwedzerwa kune zvokudya zvakagayiwa uye zvinwiwa.
High fructose corn syrup (HFCS) imwe mhando yeshuga yakawedzerwa yakagadzirwa kubva muchibage, pa USDA.Kunyange zvazvo sucrose iri 50% glucose uye 50% fructose, HFCS inouya mumhando mbiri:
- HFCS-55, rudzi rweHFCS ine 55% fructose uye 45% glucose inoshandiswa muzvinwiwa zvinyoro.
- HFCS-42, rudzi rweHFCS ine 42% fructose uye 58% glucose inoshandiswa mukubika kubika, zvinwiwa nezvimwe.
Nepo uchi, maple syrup uye agave zviri zvechisikigo shuga, zvinoonekwa seshuga yakawedzerwa kana yawedzerwa kune zvekudya.Shuga inogonawo kugadziriswa uye kuwedzerwa kune zvekudya pasi pemazita akasiyana-siyana, kusanganisira inverted shuga, sirasi yechibage, dextrose, evaporated muto wenzimbe, molasses, shuga tsvuku, mupunga wemupunga nezvimwe.
Nzvimbo huru dzeshuga dzakawedzerwa mukudya kweAmerica madhiri, zvinwiwa, muto, zvigadzirwa zvemukaka zvinotapira semukaka wakarungwa, yogati neaizikirimu, uye zviyo zvakanatswa zvakanatswa sezviyo zvine shuga.
Yakawanda Sei Shuga Yaunofanira Kudya Pazuva?
Maererano neA USDA, paavhareji, munhu mukuru weAmerica anodya 17 mashupuni (68 gramu) eshuga yakawedzerwa pazuva.Huwandu uhu hunodarika 2020-2025 Dietary Guidelines kune vekuAmerica, iyo inokurudzira kudzikamisa macalorie kubva kune yakawedzerwa shuga kusvika pasi pegumi muzana pazuva.Ndiwo maspuniki gumi nemaviri kana magiramu makumi mana nemasere eshuga kana uchitevera 2,000-calorie-per-day kudya.
IAmerican Heart Association (AHA) ine miganhu yakasimba uye inokurudzira kuti vakadzi vasadye zvinopfuura maspuni matanhatu kana 24 magiramu eshuga yakawedzerwa pazuva uye varume vanogara pasi pe 9 maspuni kana 36 magiramu eshuga yakawedzerwa pazuva.
Nepo iwe ungangodaro usiri kudya dessert zuva rega rega, yeuka kuti shuga yakawedzerwa inogona kuwanikwa mune zvekudya uye zvinwiwa zvaunofarira.Kofi ine flavour, yoghurt parfait inotengwa muchitoro uye muto wegirinhi zvimwe zvingango wedzera shuga.Iwe unogona zvakare kuwana yakavanzwa yakawedzera shuga mumasosi, saradhi yekupfeka uye zvimwe zvakawanda zvekudya, zvichikuisa iwe pamusoro pekudya kwako kwezuva nezuva kunokurudzirwa.
Iwe Unoziva Sei Yakasikwa uye Yakawedzerwa Shuga muZvikafu?
Iwe unogona ikozvino kuona kana paine shuga yakawedzerwa muzvikafu zvakapetwa, nekuda kweChikafu neDrug Administration (FDA) yekuraira kugadziridzwa kweNutrition Facts label kuti ikubatsire kuita sarudzo dzine ruzivo.Nemitemo mitsva yezita, makambani ezvekudya anofanirwa kuwedzera mutsara weshuga yakawedzerwa paNutrition Facts panel.Unogona kuona "Inosanganisira X magiramu eshuga yakawedzerwa" pasi pe "Shuga" pane pani.
Semuenzaniso, kana chikafu chine magiramu gumi eshuga uye ichiti, "inosanganisira 8 magiramu eshuga yakawedzerwa" pane zvinovaka muviri chokwadi, saka unoziva kuti magiramu maviri eshuga muchigadzirwa anongoitika.
Tarisa zvinyorwa zvinyorwa, zvakare.Chigadzirwa chemichero chakaomeswa, semuenzaniso, chinogona kuti "mango, shuga," saka unoziva kuti imwe yeshuga inongouya kubva kumango, asi imwe yese inowedzerwa.Kana zvinyorwa zvinyorwa zvinongoti, "mango," iwe unoziva kuti shuga yose mumango akaomeswa inowanzoitika uye hapana yakawedzerwa.
Mutemo wakanaka wegumbo ndewekuti michero, miriwo uye plain dairy products zvese zvine shuga yechisikigo.Chimwe chinhu chingangowedzerwa.
Zvakadini Kana Uine Chirwere cheshuga?
Kurudziro yeAHA yeshuga yakawedzerwa "haina kusiyana kune vanhu vane chirwere cheshuga," anodaro Molly Cleary, RD, CDE, nyanzvi yezvokudya yakanyoreswa yeMolly Clearly Nutrition iri muNew York City.“Anenge munhu wose aizobatsirwa nokuderedza kudyiwa kweshuga, kusanganisira vaya vane chirwere cheshuga;zvisinei, shuga shoma shoma inogona kushandiswa mukudya kwakadzikama,” anodaro.
Pfungwa yekuti shuga inokonzera chirwere cheshuga ingano, maererano neAmerican Diabetes Association.Nekudaro, shuga yakawandisa inogona kukonzera uremu, kuwedzera njodzi yako yerudzi rwe2 chirwere cheshuga.Kunwa zvinwiwa zvine shuga zvakawandisa kwave kuchibatanidzwawo nechirwere cheshuga cherudzi rwechipiri.
Kana iwe uchinwa pasoda, tii inotapira kana zvimwe zvinwiwa zvinotapira nguva nenguva, ipfungwa yakanaka kuderedza.Edza kushandisa shuga shoma mutii yako nekofi, kunwa unsweetened flavoured seltzers kana kuwedzera herbs nemichero (funga mint, sitirobheri kana ndimu) kumvura yako kuti iwedzere kunakidza.
Zvakadini Kana Iwe Uchida Kuderedza Uremu?
“Dambudziko reshuga uye kudzikira uremu [kune vakawanda] harisi zvihwitsi, soda nemakuki,” anodaro Megan Kober, RD, nyanzvi yezvekudya uye muvambi weNutrition Addiction."Dambudziko nderemajusi mabhawa [anopa] masmoothies ... ane 2 makapu emichero ... uye mbiya dzeacai [dziri] kurongedzerwa nevanhu kuti dzideredze uremu… asi [ndiro idzi dzinogona kusanganisira] 40, 50, kunyangwe magiramu makumi matanhatu eshuga…[ zvakafanana ne] [gaba re] pop."
“Huchi, agave, shuga yekokonati—zvese ishuga,” anowedzera kudaro.“Zvese zvinokonzeresa kuwanda kweshuga.Izvo zvese zvinokonzeresa kumhanya kwe insulin kuburitswa.Izvo zvese zvinoisa muviri wako mumafuta-kuchengetedza maitiro. "
Kune avo vanoshamisika kuti ishuga yakawanda sei yavanofanira kugara pasi kuti vaderedze uremu, Kober anoti, "Uri kunyatso verenga kuti yakawanda sei shuga yauri kudya zuva rese, yakawedzera shuga inopesana neshuga chaiyo?Kwete. Handina chokwadi nazvo,” anodaro.Pane kudaro, “Idyai muchero mumwe chete kana kaviri pazuva.Sarudza michero kakawanda nekuti ine fiber yakawanda uye ine shuga shoma pane mimwe michero.”
Chii Chinoitika Kana Iwe Ukadya Yakanyanya Shuga?
Kunyange zvazvo muviri uchida shuga kuti uwane simba, wakambozvibvunza here kuti chii chinoitika kana iwe ukadya zvakanyanya?
Kuwedzera shuga kunochengetwa semafuta, izvo zvinotungamirira kuwedzera uremu, ngozi yezvirwere zvakawanda zvisingaperi zvinosanganisira chirwere chemwoyo, chirwere cheshuga uye kenza.
Zvidzidzo zvinobatanidza kudya shuga yakawandisa kune njodzi yakawedzera yechirwere chemoyo, maererano nechinyorwa cha2019 chakaburitswa mukatiMayo Clinic Proceedings.Muchokwadi, kudyiwa kwakanyanya kwemacarbohydrates akacheneswa (kusanganisira shuga, hupfu chena uye nezvimwe) zvakare kwakabatanidzwa kune metabolic syndrome, inotaridzwa nezviuru zvemamiriro ezvinhu, kusanganisira kufutisa, kuwedzera kweropa, shuga yakakwira yeropa uye mazinga asina kujairika echolesterol. 2021 kuburitswa mukatiAtherosclerosis.
Kune rimwe divi, humbowo kubva kuongororo dzakawanda dzeongororo dzakaburitswa muna 2018 muNyanzvi Ongororo yeEndrocrinology & Metabolisminoratidza kudya kwakaderera muhuwandu hweshuga yakawedzerwa kunobatanidzwa nekuderera kwengozi yekuva nechirwere cheshuga chechipiri.Kuderedza kuwedzerwa kweshuga kwese kunobvira kunobatsira hutano hwako.
The Bottom Line
Shuga inowanzova nedhimoni asi yeuka, ndiwo simba rinofarirwa nemuviri uye rinowedzera kunaka kuchikafu.Kunyange zvazvo kune zvokudya zvinovaka muviri zvinogutsa zino rako rinotapira, ramba wakatarira shuga yakawedzerwa, iyo inogona kupinda muzvokudya zvinoratidzika kuva zvine utano.Shuga yakawedzerwa haina kukosha kwekudya uye inochengetwa semafuta kana ikadyiwa zvakanyanya.Shuga yakawandisa nekufamba kwenguva inogona kukuisa panjodzi yechirwere chemoyo, kufutisa, metabolic syndrome, chirwere cheshuga negomarara.
Zvakadaro, usanetseka pamusoro pekuruma kwega kwega kweshuga, kunyanya shuga kubva kune yakazara chikafu semichero nemiriwo.
Nguva yekutumira: Aug-15-2023 
