Nzira yekuderedza kushandiswa kweshuga?

Isu tose tinoziva kuti shuga inokuvadza kuhutano hwedu, uye zvishoma tinoidya, zviri nani. Asi munhu angakurega sei? Pasi apa mazano angasave akakurumidza, asi zvishoma nezvishoma achakubatsira kudya shuga shoma. Kana iwe ukasvika kumubvunzo uyu zvakanyanyisa, saka iwe pachako iwe ucharega kuishandisa. Shuga inogona kutungamirira kune zvirwere zvakawanda, pamwe nekuderera, yeuka izvi.

Mazano ekubatsira kuderedza kushandiswa kweshuga

1. Usaisa shuga muzvokudya zvaunodya. Zvakanakisa kusawedzera shuga kune zvisingabatsiri, saka inwa teko nekofi pasina shuga, idya zviyo pasina iyo.
2. Usambofunga kuti shuga yakasvibirira inobatsira kupfuura yakachena, saka iwe unogona kuzvidya. Kwete zvachose. Izvo zvinhu zvinobatsira izvo zviri mairi zvakanyanyisa kudyiwa nemuviri wedu, uye zvose nokuti, kana tichiwedzera kudya shuga, zvishoma masamineri uye mavitamini zvinowanikwa. Kana chirwere cheshuga cheropa chikapfuura, ipapo insulini inotanga kubudiswa, uyezve, pamwe chete neshuga, inobvisawo zvinokosha, zvinhu zvinodiwa zviri muropa panguva iyoyo.
3. Usadya zvikafu zvine makodhihydrates anowanikwa uye hauna fiber. Semuenzaniso, pasta, mbatatisi, chingwa chisina kudya uye vamwe.
4. Usatenda mazwi ose "Skim." Kana iwe ukaona takennady, usakurumidza kutora chigadzirwa, nokuti hazvirevi kuti pane koriori kaduku. Kazhinji zvigadzirwa izvi zvine shuga yakawanda kwazvo, saka usati watenga, verenga chimiro.
5. Edza kutenga zvigadzirwa zvemavara akasiyana. Izvi zvinorevei? Miti yemichero, michero uye majiroji haatori chete tsvuku kana tsvuku. Mavara ose anofanira kunge aripo mune zvekudya kwako. Mamwe mavara, mavithamini akawanda uye mishonga, uye pachava nehombodo shoma, crackers uye chips mubhasiki.
6. Nguva dzose verenga chimiro. Iwe unoda kuziva kuti shuga yakawanda sei mune ichi kana icho chigadzirwa, kuitira kuti uidye zvishoma zvingaita.
7. Edza kutenga zvigadzirwa zvinenge zvisingasviki zvinotapira, nekuti zvinowedzera kusagadzikana kwevhydrihydrates uye shuga mumuviri, uye dzinoshandisa chromium uye microelement mumuviri watinoda kuitira kuchengetedza shuga muzinga.
8. Nguva dzose kuverenga. Iko rinotaura kuti huwandu hwehuga mune chigadzirwa. Iwe unofanirwa kuzviparadzanisa ne4, uye iwe uchawana kuti mashupuni akawanda ehuga iwe uchadya pamwe chete nechigadzirwa ichi.
9. Edza kudya zvokudya zvishoma zvishoma. Kunyanya kana iwe uine uremu kana uine shuga yakawanda muropa rako, kana nezvimwe zviratidzo zvehutano.Kana zvinhu zvose zvave zvakarongeka, saka haufaniri kuvhara chero chinhu.
10. Edya kwete kupfuura 100-120grams yemichero pazuva.
11. Inwa chete majisi matsva. Usavatenga muchitoro, ivo vane zvizhinji zveshuga uye havana zvachose vasina fiber. Muzviitiko izvi hakuna chinhu chakakosha, hachina kunyatsogadziriswa nemuviri.

Chigadzirwa chimwe nechimwe chinouya kumeso edu chine makori. Izvi zvinoshanda kumichero, miriwo, uye yyagod. Kubva kwavari muviri wedu unogamuchira makhahydrates. Caloric zvine chibereko chinoenderana nezvinoitwa shuga-fructose, sucrose uye glucose. Iko shuga yatinowana kubva mumiti yemichero yemiti yemiti, inotizadza nesimba.

Vanhu vanotambura nechirwere cheshuga kana zvimwe zvirwere, uko iwe unoda kudya shuga shoma, zvinokosha kuziva kuti rudzi rwemichero rune zvishoma.

Shuga inogona kuchengetwa zvakasiyana-siyana mumakero akasiyana uye michero. Pane imwe nzvimbo pane zvakawanda zvavo, pane imwe nzvimbo shoma. Tora, somuenzaniso, wevhareji apuro, ine ine anenge 20grams ye shuga, mumabhanki aibva - 15,5 gramu, mugirazi rebhuruu mazambiringa - 23 gramu, mugirazi yewaini - 8 gramu, asi mune mukombe wepakiti yemakermelon - 10 gramu.

Iwe unofanirwa kuziva kuti shuga yakadaro yakakosha zvikuru kupfuura iyo inowanikwa mukeke nekiki. Ne shuga yeshuga uye chirwere chepfungwa, shuga yezvisikwa zvakasikwa inovandudza mamiriro emuviri. Zvibereko zvinogona kuderedza ropa reku cholesterol, ndicho chikonzero majiro nemichero zvinofanira kudyiwa nekuda kwekurohwa, kenza nehutachiona. Uyewo, ane zvinokonzera antioxidants, izvo zvinowedzera kusazvidzivirira uye kunatsa muviri.

Izvi zvinowanikwa pasi zvakakosha, asi hazvidi kuti zvidyiwe kupfuura katatu pazuva. Mune majikiro nemichero, zvisinei, zvine masukisi akawanda, saka inofanira kutaridzirwa zuva rese. Mukadzi anogona kudya mashupuni 6 pazuva, uye murume kusvika kune 9. Unofanirwa kuziva kuti 1 teaspoon = 4g, shuga = 15-20 makori. Nokudaro, paunenge uita mapeji ezuva rimwe, funga nezvezvinhu zvinowanikwa.

Ndezvipi zvibereko zvine shuga shoma?

1. Cranberries ine shuga shoma. Mune rimwe girasi rezvikoroti izvi, ose magiramu mana emashuga, asi mugirazi yewakaburiwa akaomeswa ane 72 gramu.
2. Iwa strawberries, ayo munhu wose anoda zvikuru, haana zvakawanda sucrose uye fructose. Mukombe yewaibva majero ane 7-8 gramu emuviri wakanaka, uye muchando - 10 gramu.
3. Papaya ichine chibereko nechepasi chinotapira. Mukapu yechibereko ichi ine 8 gramu ye sucrose, uye mumukombe we puree kubva papaya - 14 gramu. Mukuwedzera, kune zvakawanda zvevhitamini A, C, potassium uye carotene muzvibereko.
4. Mune imwemonamu ine 1.5-2 gramu ye sucrose, uyewo vitamini C. incogate.
5. Pamusoro pezvibereko zvataurwa pamusoro apa, zvisikwa zvakasikwa zvakasviba zvinowanikwa mumapula mavara, maapricots, macheri, blueberries, raspberries, mapeaches, mavhandi, mazai machena, mapearita, mandarins, mazambiringa, mavhenekeri, plums uye majee egorosi.

Ndezvipi zvibereko zvinoshandiswa kunyanya kutsvaga?

1. Mugirazi remazambiringa mazambiringa anogadzira 29 gm of sucrose. Inowedzerawo mu potassium uye mavitamini akasiyana-siyana.
2. Iyo bhanana ine 12 gramu ye shuga uye 5 gramu ye starch. Pazuva raunogona kuzvidya kwete zviduku zvina.
3. Muna 100 gramu emaonde ane 16 gramu ye sucrose, uye muwaini yakaomeswa, uye kunyange zvakanyanya, saka unofanirwa kunyanya kuchenjerera nayo.
4. Mango ndeye-high-calorie product, iyo imwe-batch ine 35 g yehuga. Asi inofanira kudyiwa, nokuti ine phosphorus, potasium, niacin, fiber fiber uye beta-carotene.
5. Mukapu yeinanapple ine ma gramu makumi mana emashuga, asi inofanira kushandiswa zvishoma, nokuti yakazara mu potassium, vitamin C yemafuta fiber.
6. Cherry iyo yakanyanya-calorie berry uye mune imwe kapu ine 18-29 gramu ye sucrose, kunyange zvakadaro mukombe wekizizi yakasviba una 9-12 magamu ehuga.