Uchi uye shuga: Pamwe chete vanogona kugadzira mamwe kickass scrubs uye exfoliants , asi kana zvasvika pakudya, ndechipi chinonaka chinobata ushe? Isu tinowanzonzwa kuti uchi huri hutano hwakasiyana kune shuga-chii nezvose zvekugadzirisa uye hutano nyaya dzinozivikanwa kuti dzinokonzera-asi ichokwadi here? Tarisa kuparara kwedu kwehuchi vs shuga pazasi.
Chii chinonzi uchi?
Tinoziva kuti nyuchi dzinogadzira huchi kubva mumuto wemaruva, asi kune zvakawanda kune iyi inonamira zvinotapira kupfuura izvozvo. Uchi hunoumbwa neshuga mbiri-fructose neglucose-uye mvura. Kune mhando dzakawanda dzehuchi, kusanganisira muakasia, eucalyptus, maruva egoridhe uye kunyange blackberry kana blueberry. Huchi zvakare hunosiyana-siyana muruvara zvichienderana nekwahunobva. Vanhu vazhinji vangangove vachiziva huchi hwakacheneruka-yellow, sezvo huri huzhinji, asi kune mamwe marudzi ehuchi (sebuckwheat) ane rima.
Ndezvipi zvakanakira uchi?
Nekuda kwekuti huchi hunobva kuzvinhu zvakasikwa, hune zvinhu zvinobatsira zvakaita semaenzayimu, maamino acids, B mavhitaminzi, vhitamini C, zvicherwa, uye antioxidants. Iyo antioxidants inowanikwa muuchi ine flavonoids, iyo inobatsira mukuderedza kuzvimba. Uchi hunowedzerawo mufructose pane glucose, zvinoreva kuti unogona kushandisa zvishoma uye uchiri kugutsa zino rako rinotapira. Zvimwe zvidzidzo, zvakadai iyi yakaitwa nevatsvakurudzi muFinland , vakatoratidza kuti uchi mbishi, husina kucheneswa—hune hushoma hwemukume hwomunzvimbomo—hunogona kubatsira mukubvisa manzwiro evanhu kubva pakusawirirana nemwaka.
Uchi hunewo zvimwe zvinhu zvinoporesa. Iyo inozivikanwa kunyaradza huro uye kudzikamisa yakaoma, yekubaya kukosora. Inogonawo kuwanikwa mumhando dzepamusoro uye inobatsira pakuporesa kutsva kudiki uye maronda.
Chii chakaipira uchi?
Kunyange zvazvo uchi huine zvakawanda zvinoiitira maererano nehutano hwehutano, haufanirwe kudyiwa pasina. Kune imwe, yakakwirira mumakoriyori-imwe yepunipuni ine 64 makori. Huchi zvakare inhau dzakaipa kune vanhu vane mamiriro akaita seshuga uye chirwere chemoyo, sezvo iine yakakwira glycemic index. Vabereki vane vacheche vari pasi pegore vanoyambirwawo kuti vasiyane nekudyisa mazamu avo uchi nekuti zvinogona kukonzera botulism , chirwere chisingawanzoitiki asi chakakomba.
Chii chinonzi shuga?
Shuga inotorwa kubva kunzimbe kana shuga beet uye zvakare inogadzirwa neglucose uye fructose, yakabatanidzwa pamwechete kuita sucrose. Kunyange zvichibva kune zvakasikwa masosi, inotarisana nekugadzirisa kwakawanda isati yasvika kutafura yako yekicheni. Mashuga machena, mashava, uye mbishi ndiwo anonyanya kushandiswa shuga - ine shuga mbishi ndiyo inosarudzika pazvitatu izvi.
Ndezvipi zvakanakira shuga?
Kunyangwe isina huchi hunovaka hunokosha, shuga yakadzikira zvakanyanya mumakoriyori, nechipunu chimwe chete chinowanzouya pa48 calories. Shuga zvakare kazhinji yakachipa kupfuura huchi, inowanikwa nyore nyore uye ine hupenyu hurefu hwesherufu. Inowanzoonekwawo zviri nani pakubika.
Chii chakaipa neshuga?
Nekuda kwese kugadzikiswa kweshuga kunopinda nepakati, haina zvakasara zvinovaka muviri. Shuga yakasvibirira yakanyanya kucheneswa pane shuga chena, asi kunyangwe izvo hazvina zvakawedzerwa zvinovaka muviri. Shuga zvakare yakakwira pane glycemic index pane huchi uye inogona kukwidza mazinga eshuga yeropa nekukurumidza, zvichikonzera kudzikira kwakanyanya mushure. (Ndosaka iwe dzimwe nguva uchinzwa kuputika kwesimba uye wobva waderera zvakanyanya mushure mekucheka pane imwe chocolate chip cookies.)
Kushandiswa kweshuga kwakanyanya kunogonawo kutungamirira kumatambudziko ehutano akati wandei anosanganisira kuwedzera uremu, kufutisa, mazino mazino uye nonalcoholic mafuta ane chiropa chirwere (nekuti chiropa chako chinofanirwa kushanda nesimba kugadzira yakacheneswa fructose.)
Saka, ndeipi sarudzo iri nani?
Kana zvasvika pazviri, mwero ndiro zita remutambo une zvese zvinotapira. Kudyisa chero ipi zvayo kunogona kutungamira kune dzimwe nyaya dzakakomba dzehutano, uye nepo uchi hune mukurumbira uri nani nekuda kwehumwe hutano, haisi imwe nzira ine hutano. Shuga inowanzosarurwa kubikwa, asi iyo post-shuga yekumhanyisa tsaona haisi jee. Chinotorwa ndeichi: zvibate apo neapo, asi usazviwedzere nechero sweetener.
3 matipi ekucheka shure kune zvinotapira:
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