Kodi mowa uliwonse wa shuga umakupatsani m'mimba?
Kodi mitundu yonse ya shuga yolowetsedwa m'malo mwa shuga ndi yathanzi?
Lero tikambirana za izo. Kodi mowa wa shuga ndi chiyani kwenikweni? Ma alcohols a shuga ndi ma polyols omwe nthawi zambiri amapangidwa kuchokera kumitundu yambiri yofananira. Mwachitsanzo, kuchepetsa xylose ndi xylitol yodziwika bwino.
Kuphatikiza apo, ma alcohols a shuga omwe akupangidwa pano ndi awa:
Glucose → sorbitol fructose → mannitol lactose → Lactitol shuga → erythritol sucrose → isomaltol
Sorbitol Shuga mowa tsopano ndi chimodzi mwazowonjezera "zakudya zogwira ntchito". Chifukwa chiyani amawonjezeredwa ku chakudya? Chifukwa ili ndi ubwino wambiri.
Choyamba, kukhazikika kwa ma alcohols a shuga ku kutentha kwa asidi ndikwabwino, ndipo zomwe Maillard zimachita sizosavuta kuti zichitike pakutentha, kotero sizimayambitsa kutayika kwa michere komanso kutulutsa komanso kudzikundikira kwa ma carcinogens. Kachiwiri, zakumwa za shuga sizigwiritsidwa ntchito ndi tizilombo tating'onoting'ono mkamwa mwathu, zomwe zimachepetsa pH m'kamwa, kotero sizimawononga mano;
Kuphatikiza apo, zakumwa zoledzeretsa sizingawonjeze kuchuluka kwa shuga m'magazi amunthu, komanso zimaperekanso kuchuluka kwa zopatsa mphamvu, kotero zitha kugwiritsidwa ntchito ngati zotsekemera zopatsa thanzi kwa anthu odwala matenda ashuga.
Pali mitundu yambiri ya zokhwasula-khwasula za xylitol ndi zokometsera pamsika. Chifukwa chake mutha kuwona chifukwa chake ma alcohols a shuga ndi apamwamba "zinchito chakudya zowonjezera"? Pambuyo pake, ili ndi kutsekemera kochepa, chitetezo chokwanira cha zakudya, sichimayambitsa matenda a mano, sichimakhudza mtengo wa shuga wa magazi, komanso kutentha kwa asidi wambiri.
Zoonadi, mowa wa shuga ndi wabwino, koma musakhale aumbombo - mowa wambiri wa shuga nthawi zambiri umakhala wotsekemera ukamwedwa pamlingo waukulu.
Maltitol amadya kutsekula m'mimba kwambiri, mfundo iti?
Tisanafotokoze mfundoyi, tiyeni tione kaye zotsatira za kuyeretsedwa kwa mowa wambiri (omwe amagwiritsidwa ntchito nthawi zambiri) shuga.
| Shuga mowa | Kutsekemera(sucrose = 100) | Kutsegula m'mimba zotsatira |
| 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 zakumwa za shuga, siziphwanyidwa ndi pepsin, koma zimapita kumatumbo. Ma alcohols ambiri a shuga amatengeka pang'onopang'ono m'matumbo, zomwe zimapangitsa kuthamanga kwa osmotic, komwe kumapangitsa kuti kupanikizika kwa osmotic m'matumbo kukwere, ndiyeno madzi a mucosal m'matumbo am'mimba amalowa m'matumbo, ndiyeno mumalowa m'matumbo. chisokonezo.
Panthawi imodzimodziyo, mowa wa shuga ukalowa m'matumbo akuluakulu, amafufuzidwa ndi mabakiteriya a m'mimba kuti apange mpweya, kotero kuti m'mimba mumakhala flatulence. Komabe, simowa uliwonse wa shuga umatulutsa kutsegula m'mimba ndi mpweya.
Mwachitsanzo, erythritol, mowa wokhawo wa shuga wokhala ndi ziro-calorie, uli ndi thupi lolemera laling’ono ndipo ndi losavuta kuyamwa, ndipo pang’ono chabe kamalowa m’matumbo aakulu n’kufufuzidwa ndi tizilombo tating’onoting’ono. Thupi la munthu limakhalanso lololera kwambiri la erythritol, 80% ya erythritol m'magazi a munthu, silimapangidwa ndi michere, silimapereka mphamvu kwa thupi, silitenga nawo gawo mu metabolism ya shuga, limatha kutulutsidwa kudzera mkodzo, nthawi zambiri sizimayambitsa kutsekula m'mimba ndi flatness.
Thupi la munthu limalekerera kwambiri isomaltol, ndipo kudya kwa tsiku ndi tsiku kwa 50g sikungayambitse kupweteka kwa m'mimba. Kuonjezera apo, isomaltol ndi yabwino kwambiri ya bifidobacterium proliferation factor, yomwe ingalimbikitse kukula ndi kubereka kwa bifidobacteria, kusunga microecological balance of intestinal thirakiti, ndipo imathandizira thanzi.
Mwachidule, zifukwa zazikulu za kutsekula m'mimba ndi flatulence chifukwa cha mowa wa shuga ndi: choyamba, sichimapangidwa ndi ma enzymes aumunthu koma chimagwiritsidwa ntchito ndi zomera za m'mimba; Wina ndi kulekerera kochepa kwa thupi kwa izo.
Ngati mumasankha erythritol ndi isomaltol muzakudya, kapena kusintha ndondomekoyi kuti muwonjezere kulolerana kwa thupi ndi mowa wa shuga, mukhoza kuchepetsa kwambiri zotsatira za mowa wa shuga.
Kodi cholowa m'malo shuga ndi chiyani? Kodi ndi zotetezeka?
Anthu ambiri amakonda kudya zotsekemera, koma kukoma kumabweretsa chisangalalo nthawi yomweyo, kumabweretsanso kunenepa kwambiri, kuwola kwa mano komanso matenda amtima. Choncho pofuna kukwaniritsa zosowa ziwiri za kukoma ndi thanzi, cholowa m'malo shuga chinabadwa.
M'malo mwa shuga ndi gulu la zinthu zomwe zimapanga zakudya kukhala zotsekemera komanso zopatsa mphamvu zochepa. Kuwonjezera pa zakumwa za shuga, pali mitundu ina ya shuga m'malo mwa shuga, monga licorice, stevia, monkfruit glycoside, soma lokoma ndi zina zowonjezera shuga; Ndipo saccharin, acesulfameae, aspartame, sucralose, cyclamate ndi zina zopangira shuga m'malo. Zakumwa zambiri pamsika zimalembedwa kuti "palibe shuga, zero shuga", ambiri amatanthauza "palibe sucrose, palibe fructose", ndipo nthawi zambiri amawonjezera zotsekemera (zolowetsa shuga) kuti zitsimikizire kutsekemera. Mwachitsanzo, mtundu umodzi wa koloko uli ndi erythritol ndi sucralose.
Kale, lingaliro lakuti "palibe shuga"ndi"shuga zero"zinayambitsa zokambirana zambiri pa intaneti, ndipo anthu ambiri amakayikira chitetezo chake.
Kodi kuziyika izo? Ubale pakati pa zolowa m'malo mwa shuga ndi thanzi ndizovuta. Choyamba, zolowa m'malo mwa shuga wachilengedwe zimakhala ndi zotsatira zabwino paumoyo wamunthu. Pakalipano, zovuta zazikulu zagona pa ndalama zawo zopangira komanso kupezeka kwa zinthu zachilengedwe.
Momordica ili ndi shuga wachilengedwe "Momordica glucoside". Kafukufuku wasonyeza kuti momoside amatha kusintha shuga ndi kugwiritsa ntchito mafuta, kuwonjezera chidwi cha insulin, chomwe chikuyembekezeka kupititsa patsogolo matenda a shuga. Tsoka ilo, njira zogwirira ntchitozi sizikudziwikabe. Kafukufuku wina wasayansi awonetsa kuti zolowa m'malo mwa shuga wa zero-calorie zimatha kuchepetsa kuchuluka kwa mabakiteriya opindulitsa m'matumbo ndikuyambitsa matenda am'mimba, ndikuwonjezera chiopsezo chakusalolera kwa shuga. Kumbali ina, zolowa m'malo mwa shuga (makamaka zopangira ma calorie otsika), monga isomaltol ndi lactitol, zitha kuchitapo kanthu powonjezera kuchuluka komanso kusiyanasiyana kwamaluwa am'matumbo.
Kuphatikiza apo, xylitol imalepheretsa ma enzymes am'mimba monga alpha-glucosidase. Neohesperidin ili ndi zinthu zina za antioxidant. Kusakaniza kwa saccharin ndi neohesperidin kumawongolera ndikuwonjezera mabakiteriya opindulitsa. Stevioside imagwira ntchito yolimbikitsa insulin, kuchepetsa shuga wamagazi ndikusunga glucose homeostasis. Kawirikawiri, zakudya zambiri zomwe timaziwona ndi shuga wowonjezera, popeza zikhoza kuvomerezedwa kumsika, palibe chifukwa chodera nkhawa kwambiri za chitetezo chawo.
Ingoyang'anani mndandanda wa zosakaniza mukagula zinthuzi ndikuzidya moyenera.
Nthawi yotumiza: Sep-17-2024