Kodi zakumwa zonse zoledzeretsa zimakupangitsani kutsegula m'mimba?
Kodi mitundu yonse ya shuga yomwe imayikidwa m'malo mwa shuga imayikidwa pa chakudya chopatsa thanzi?
Lero tikambirana za izi. Kodi mowa wa shuga ndi chiyani kwenikweni? Ma mowa a shuga ndi ma polyol omwe nthawi zambiri amapangidwa kuchokera ku mitundu yosiyanasiyana ya shuga wofanana. Mwachitsanzo, kuchepetsa kwa xylose ndi xylitol yodziwika bwino.
Kuphatikiza apo, ma alcohols a shuga omwe akupangidwa pano ndi awa:
Shuga → sorbitol fructose → mannitol lactose → Lactitol glucose → erythritol sucrose → isomaltol
Sorbitol Mowa wa shuga tsopano ndi umodzi mwa "zowonjezera zakudya zogwira ntchito" zomwe zimagwiritsidwa ntchito kwambiri. Nchifukwa chiyani umawonjezeredwa ku chakudya? Chifukwa uli ndi zabwino zambiri.
Choyamba, kukhazikika kwa shuga alcohols ku kutentha kwa asidi ndikwabwino, ndipo Maillard reaction si yophweka kuchitika kutentha, kotero nthawi zambiri sizimayambitsa kutayika kwa michere ndi kupanga ndi kusonkhanitsa kwa ma carcinogens. Kachiwiri, shuga alcohols sagwiritsidwa ntchito ndi tizilombo toyambitsa matenda mkamwa mwathu, zomwe zimachepetsa pH mkamwa, kotero sizimawononga mano;
Kuphatikiza apo, ma alcohols a shuga sadzawonjezera shuga m'magazi mwa munthu, komanso amapereka ma calories enaake, kotero angagwiritsidwe ntchito ngati chotsekemera cha zakudya kwa anthu odwala matenda ashuga.
Pali mitundu yambiri ya zokhwasula-khwasula za xylitol ndi makeke okoma pamsika. Kotero mutha kuwona chifukwa chake ma alcohols a shuga ndi akale "chowonjezera chakudya chogwira ntchito"Kupatula apo, ili ndi kukoma kochepa, chitetezo chamthupi chapamwamba, sichimayambitsa kuwola kwa mano, sichikhudza shuga m'magazi, komanso kukhazikika kwa kutentha kwa asidi wambiri.
Inde, ma alcohols a shuga ndi abwino, koma musakhale aumbombo - ma alcohols ambiri a shuga nthawi zambiri amakhala ofewa akamwedwa mochuluka.
Maltitol idyani kutsegula m'mimba kwambiri, mfundo yake ndi iti?
Tisanafotokoze mfundo imeneyi, choyamba tiyeni tione zotsatira za kuyeretsa kwa shuga wambiri (wogwiritsidwa ntchito kwambiri).
| Mowa wa shuga | Kutsekemera(sucrose = 100) | Zotsatira za kutsegula m'mimba |
| Xylitol | 90-100 | ++ |
| Sorbitol | 50-60 | ++ |
| Mannitol | 50-60 | +++ |
| Maltitol | 80-90 | ++ |
| Lactitol | 30-40 | + |
Gwero lachidziwitso: Salminen and Hallikainen (2001). Zotsekemera, Zowonjezera Zakudya.Ⅱnd Edition.
Mukadya ma alcohols a shuga, samaphwanyidwa ndi pepsin, koma amapita mwachindunji m'matumbo. Ma alcohols ambiri a shuga amayamwa pang'onopang'ono m'matumbo, zomwe zimapangitsa kuti kuthamanga kwa osmotic kwa zomwe zili m'matumbo kukwere, kenako madzi a mucosal omwe ali mu khoma la matumbo amalowa m'matumbo, kenako mumakhala muchisokonezo.
Nthawi yomweyo, shuga ikalowa m'matumbo akuluakulu, imafufumitsidwa ndi mabakiteriya am'mimba kuti ipange mpweya, kotero m'mimba mudzakhalanso ndi flatulence. Komabe, si shuga yonse yomwe imayambitsa kutsegula m'mimba ndi mpweya.
Mwachitsanzo, erythritol, mowa wokhawo wopanda ma calories, uli ndi kulemera kochepa kwa mamolekyulu ndipo ndi wosavuta kuyamwa, ndipo pang'ono chabe mwa iyo imalowa m'matumbo akulu kuti ifukizidwe ndi tizilombo toyambitsa matenda. Thupi la munthu limalekereranso kwambiri erythritol, 80% ya erythritol m'magazi a munthu, silimasinthidwa ndi ma enzyme, silipereka mphamvu m'thupi, silitenga nawo mbali mu kagayidwe ka shuga, limatha kutuluka kudzera mu mkodzo kokha, kotero nthawi zambiri silimayambitsa kutsegula m'mimba ndi kuphwanyika.
Thupi la munthu limalekerera kwambiri isomaltol, ndipo kudya 50g tsiku lililonse sikubweretsa mavuto m'mimba. Kuphatikiza apo, isomaltol ndi chinthu chabwino kwambiri chochulukitsa bifidobacterium, chomwe chingathandize kukula ndi kuberekana kwa bifidobacterium, kusunga bwino matumbo, komanso kukhala ndi thanzi labwino.
Mwachidule, zifukwa zazikulu zomwe zimayambitsa kutsegula m'mimba ndi kudzimbidwa komwe kumachitika chifukwa cha shuga ndi izi: choyamba, sichimasinthidwa ndi ma enzyme a anthu koma chimagwiritsidwa ntchito ndi zomera zam'mimba; china ndi kusalolera kwa thupi kutero.
Ngati musankha erythritol ndi isomaltol muzakudya, kapena kusintha njira yopangira kuti thupi lizitha kupirira shuga, mutha kuchepetsa kwambiri zotsatirapo za shuga.
Kodi chinanso n'chiyani chomwe chimalowa m'malo mwa shuga? Kodi ndi chotetezekadi?
Anthu ambiri amakonda kudya zotsekemera, koma zotsekemera zimatibweretsera chimwemwe nthawi imodzi, zimabweretsanso kunenepa kwambiri, kuwola kwa mano ndi matenda a mtima. Chifukwa chake kuti tikwaniritse zosowa ziwiri za kukoma ndi thanzi, shuga wolowa m'malo mwake unabadwa.
Zolowa m'malo mwa shuga ndi gulu la mankhwala omwe amapangitsa zakudya kukhala zokoma komanso zokhala ndi ma calories ochepa. Kuwonjezera pa ma alcohols a shuga, palinso mitundu ina ya zolowa m'malo mwa shuga, monga licorice, stevia, monkfruit glycoside, soma sweet ndi zina zolowa m'malo mwa shuga zachilengedwe; Ndipo saccharin, acesulfameae, aspartame, sucralose, cyclamate ndi zina zolowa m'malo mwa shuga zopangidwa. Zakumwa zambiri zomwe zili pamsika zimalembedwa kuti "no sugar, zero sugar", zambiri zimatanthauza "no sucrose, no fructose", ndipo nthawi zambiri zimawonjezera zotsekemera (sugar substitutes) kuti zitsimikizire kukoma. Mwachitsanzo, mtundu wina wa soda uli ndi erythritol ndi sucralose.
Kalekale, lingaliro la "palibe shuga"ndi"shuga wopanda"Zinayambitsa makambirano ambiri pa intaneti, ndipo anthu ambiri anakayikira chitetezo chake.
Mukunena bwanji? Ubale pakati pa zinthu zolowa m'malo mwa shuga ndi thanzi ndi wovuta. Choyamba, zinthu zolowa m'malo mwa shuga zachilengedwe zimakhudza thanzi la anthu. Pakadali pano, vuto lalikulu ndi ndalama zomwe zimapangidwa komanso kupezeka kwa zinthu zachilengedwe.
Momordica ili ndi shuga wachilengedwe "Momordica glucoside". Kafukufuku wasonyeza kuti momoside imatha kusintha kagwiritsidwe ntchito ka shuga ndi mafuta, kuwonjezera mphamvu ya insulin, zomwe zikuyembekezeka kusintha matenda a shuga. Mwatsoka, njira izi zogwirira ntchito sizikudziwikabe. Kafukufuku wina wasayansi wasonyeza kuti zinthu zolowa m'malo mwa shuga zopangidwa ndi ma calories zokha zimatha kuchepetsa kuchuluka kwa mabakiteriya opindulitsa m'matumbo ndikuyambitsa matenda a zomera zam'mimba, zomwe zimawonjezera chiopsezo cha kusalolera shuga. Kumbali ina, zinthu zina zolowa m'malo mwa shuga (makamaka zinthu zolowa m'malo mwa ...
Kuphatikiza apo, xylitol imaletsa ma enzymes am'mimba monga alpha-glucosidase. Neohesperidin ili ndi mphamvu zina zotsutsana ndi ma antioxidants. Kusakaniza kwa saccharin ndi neohesperidin kumawongolera ndikuwonjezera mabakiteriya opindulitsa. Stevioside ili ndi ntchito yolimbikitsa insulin, kuchepetsa shuga m'magazi ndikusunga shuga m'magazi. Kawirikawiri, zakudya zambiri zomwe timawona ndi shuga wowonjezera, popeza zitha kuvomerezedwa pamsika, palibe chifukwa chodera nkhawa kwambiri za chitetezo chawo.
Ingoyang'anani mndandanda wa zosakaniza mukagula zinthuzi ndipo muzidye pang'onopang'ono.
Nthawi yotumizira: Sep-17-2024