Madhizeti agara aripo nesu: kubva pamichero yatakapihwa tiri vana kusvika ku keke rechokoretiice cream kana flan yakagadzirwa kumba Zvatinoramba tichinakidzwa nazvo sevanhu vakuru. Dambudziko nderekuti anenge ese maswiti iwayo ane shuga chena kana yakacheneswa yakawanda, uye kunyangwe kunaka kwayo kwakanaka, kubva pakuona kwehutano... Haisi shamwari yakanakisisa.
Nerombo rakanaka, nhasi tine zvakawanda zvekusarudza ita kuti mabikirwo edu atapike pasina kushandisa shuga yakawandaKune michero mitsva neyakaomeswa, huchi, manyuchi emuriwo, shuga yakazara, polyols senge erythritol kana xylitol, uye zvinotapira zvakanyanya senge stevia kana saccharin. Chimwe nechimwe chine zvakanakira, zvipingamupinyi zvacho, uye, pamusoro pezvose, zviyero zvakananga zvekutsiva shuga mukubika pasina kukanganisa magadzirirwo ekeke kana kusiya kuravira kusinganzwisisike.
Shuga dzemukati, shuga dzisina muriwo uye nei zvichikosha kudzideredza
Usati watsiva shuga nechimwe chinhu, zvakakosha kuti unzwisise zvatinofanira kunyatsoongorora. WHO inosiyanisa pakati peizvi shuga dzemukati uye shuga dzakasunungukaZvinovaka muviri zviri mukati memuviri ndezviya zvinowanikwa mumichero, miriwo, kana zvimwe zvekudya zvisina kugadzirwa; zvinouya nefayibha, mvura, mavhitamini, nemaminerari, uye Hazvibatanidzwi nematambudziko ehutano kana zvikadyiwa sechikamu chekudya kwakaringana.
Pane kudaro, iyo Shuga dzemahara ndidzo dzinofanira kuganhurirwaShuga yakawedzerwa mumakeke, zvinwiwa zvisina kupfava, majusi, mayogati anotapira, masosi, chikafu chakagadziriswa zvakanyanya… pamwe neshuga yatinoisa mukofi yedu, custard, kana keke rekupera kwevhiki. Kudya shuga idzi dzemahara kwakabatana ne kufuta, kushaya chikafu, kuora kwezino, chirwere cheshuga cherudzi rwechipiri, mafuta echiropa, matambudziko emwoyo uye kunyangwe pasina kudzora zvakanaka kunzwa nzara.
Pamusoro pezvo, shuga yakawandisa inogona kuva nemigumisiro isinganyatsooneki asi inokosha: inokanganisa kunaka kweganda, zvinokurudzira mapundu kana kuzvimba munzvimbo iri pasi peziso, njodzi yekurwara kuora kwezino uye yakabatanidzwa ku Kushanda zvakanyanya kwepfungwa, matambudziko ekurangarira, uye kuwedzera kwezviratidzo zvehutano hwepfungwa muvanhu vane chirwere ichi. Muchidimbu, pane zvikonzero zvakawanda zvekudzikisa kudya shuga.
Heino mashoko akanaka: tinogona kuramba tichidya zvinotapira, asi tinofanira kudzidza tsiva imwe kana shuga yese mumabikirwo nezvimwe zvinotapira zvinonakidzaZvisinei, hazvisi zvese zvakakodzera, uye zvakakosha kuziva kuti ndeapi marudzi ezvinotsiva zviripo uye kuti zvinozvibata sei pakubika.
Chii chinonzi chinotsiva shuga uye ndeapi marudzi aripo?
Patinotaura nezvezvinotsiva shuga, tiri kureva chero chigadzirwa chinokwanisa kupa kuravira kunotapira kusina macalorie akawanda, kusashanda zvakanaka kweglucose, kana kuti kune hutano hunonakidzaZvinotsiva izvi zvinogona kunge zviri zvechisikigo (kubva mumiti, michero, huchi, nezvimwewo) kana kuti zvechigadzirwa (zvinotapira zvekugadzira zvinogadzirwa murabhoritari).
Nzira inobatsira zvikuru yekuvaisa mumapoka mukeke Zvinoenderana nekuti vanozvibata sei pavanotsiva shuga mumabikirwo: kune rumwe rutivi kune vakuru vemauto uye kune imwe iyo iyo zvinotapira zvakanyanyaMusiyano uyu wakakosha nekuti shuga haingogumiri pakuita kuti munhu awedzere kutapira: inopawo huwandu, hunyoro, magadzirirwo, ruvara uye kugona kusviba vanhu vazhinji.
Izvo zvinonzi vakuru vemauto Dzinofanana neshuga muhunhu uye huwandu, asi hadzina kutapira zvakanyanya pagiramu imwe neimwe. Kureva kuti, giramu imwe chete yeshuga inotapira kupfuura giramu imwe chete yexylitol, erythritol, kana inulin. Dzinoshandiswa zvakanyanya mumaindasitiri nekuti dzinobvumira kuchengetedza chimiro chechigadzirwa, kunzwa kwemuromo uye, mune dzimwe nguva, kunyange kunhuhwirira kana vasvika pakupisa kwakanyanya.
ari zvinotapira zvakanyanyaKune rumwe rutivi, hadzina kuwedzera huwandu kana magadzirirwo, asi dzine mwero wepamusoro wekunaka. stevia, saccharin, aspartame kana thaumatin Dzinogona kutapira kagumi kusvika kazviuru kupfuura shuga, saka dzinoshandiswa zvishoma. Dzakanakira zvinwiwa zvinonaka kana madhizeti akareruka, kunyange hazvo pakubika dzichifanira kushandiswa zvishoma. Kutsiva kushomeka kwehuwandu nezvimwe zvinoshandiswa.
Zvinotsiva shuga: sarudzo dzinoshandiswa zvakanyanya uye mashandiro adzo
Pakati pezvinotapira mumuviri uye zvinotapira zvechisikigo kana zvekugadzira, tinowana runyorwa rwakakura rwezvimwe zvinotsiva. Chimwe nechimwe chine hunhu hwacho, saka chinhu chinonakidza ndechekuti... Sarudza chinotsiva zvichienderana nerudzi rweresipi uye zvaunoda (kudzora shuga, macalorie, magadzirirwo, kunaka, nezvimwewo).
ErythritolIpolyol kana shuga alcohol inobva mumiti, inowanikwa mumichero, miriwo, nezvimwe zvinoviriswa zvakaita sedoro. Inopa anenge 0,2 kcal pagiramu uye kutapira kunofungidzirwa kwe70% zvichienzaniswa neshugaHazvikwidzi shuga muropa kana huwandu hwe insulin, zvichiita kuti zvinakidze vanhu vane chirwere cheshuga kana avo vanotevera kudya kusina makabhohaidhiretsi akawanda.
Zvisinei, kufanana nedzimwe polyols, kana ikadyiwa yakawanda inogona kukonzera gasi, kusagadzikana kwekugaya, kana manyoka muvanhu vane hanya. Panyaya yekubika, inoshanda zvakanaka kwazvo kune makuki, makeke nezvinhu zvakabikwa nekuti inowedzera muviri, uye pasi pemamwe mamiriro ezvinhu inogona kutoita caramel.
Xylitol kana shuga yebirchChitarisiko chayo chakafanana zvikuru neshuga chena, ine mhando chena nebrown, asi inopa anenge Makoriori mashoma ne40%Yave yakakurumbira, pakati pezvimwe zvinhu, nekuda kwekubatsira kwayo pa kudzivirira cariesndosaka ichishandiswa mu chewing gum nemaswiti asina shuga. Ine zvinhu zvakawanda simba rinotapira rakafanana neshugaizvo zvinoita kuti kuchinjana mune mabikirwo kuve nyore: unogona kushandisa muhuwandu hwakaenzana mumagiramuZvinogonawo kukonzera kusagadzikana mukugaya chikafu kana zvikashandiswa zvakanyanya.
Inulin nedzimwe polyols (sorbitol, mannitol)Inulin ifiber inonyungudika inopa muviri uye kunzwa kwekirimuasi kwete kutapira zvakanyanya, saka inowanzo sanganiswa nezvimwe zvinotapira. Sorbitol nemannitol zvinobva mumichero nemiriwo uye zvinoshandiswa mukubika muindasitiri kuti zvivandudze magadzirirwo uye kuchengetedzwaVane macalorie, vanoshanduka kuita glucose, asi Zvinowedzera huwandu hweshuga muropa hushoma pane shuga yechinyakare..
Kokonati shugaInowanikwa nekupisa nectar yemaruva ekokonati kusvika yaita crystalline. Chitarisiko chayo chinoyeuchidza shuga yebrown uye kuravira kwayo kune Chinhu chinonakidza kwazvo checaramelInotapira zvakafanana neshuga chena, inogona kushandiswa panzvimbo yayo mukofi, yogati, makeke nemabhisikiti, uye inopa mamineral uye mamwe mavitamini BGlycemic index yayo yakaderera pane yeshuga yakacheneswa, kunyange zvazvo isiri "isina shuga" uye isina kukodzera kudyiwa zvakawandisa.
NyuchiImwe nzira yekare. Chigadzirwa chechisikigo chine simba. chinotapira chinonaka kupfuura shuga Nekuda kwehuwandu hwayo hwefructose, inokutendera kuti ushandise huwandu hushoma kuti uwane kutapira kwakafanana, zvichideredza macalorie. Inoshandawo se chinodzivirira chepanyama chisingaoriYakanakira majamu kana muto unotapira uye unovava. Kukora kwayo kunoita kuti zviome kuisa mumukaka, asi yakakwana se sirapu yemapancake, mawaffle, makeke kana yogatiVanhu vane chirwere cheshuga vanofanira kuitora muhuwandu hushoma chete uye vachitarisirwa nenyanzvi.
PanNdiwo muto wenzimbe wakasimba uye wakasanganiswa, usina kunatswa, unozivikanwawo se raspadura, chancaca, panocha, kana jaggery zvichienderana nenyika. chikamu chemavhitamini nemaminerari ari munzimbeKusiyana neshuga chena, kuravira kwayo kunoyeuchidza nezve huchi hunyoro hune madonhwe akagochwaPakukora kwayo haina kusiyana zvakanyanya neshuga (inenge 350 kcal/100 g zvichienzaniswa ne400 kcal/100 g yeshuga yakacheneswa), asi isarudzo inonakidza zvishoma pakudya.
Mupunga wemupunga kana manyuchi emupunga: inowanikwa nekubika mupunga webrown une michero yezvimwe zviyo kusvika wawana sirapu yakakora yebrown, yakafanana nehuchi hwakasvibira. Ine macalorie mashoma pane shuga, uye ine kuravira kwakapfava uye calcium yakawandaInoshanda zvakanaka pakuita kuti zvinwiwa zvinopisa zviwedzere kunaka, makuki asina kupfava, kana mabhawa akagadzirwa kumba zviwedzere kunaka, saka unofanira kugadzirisa mvura iri muresipi yako zvichienderana nazvo.
Agave manyuchiYakatorwa kubva mumuto weagave, chirimwa chakafanana ne cactus chakafanana ne aloe vera. Inotapira zvikuru (inogona kutapira kusvika zvakapetwa kaviri pane shuga), ine magadzirirwo akanaka uye inonyunguduka zvakanyanya. Inowanikwa mu Shanduro yemvura neupfuIyi yekupedzisira inobatsira panzvimbo peshuga yechando. Ine indekisi yakaderera yeglycemic, asi ine huwandu hwakawanda hwe fructoseSaka, hazvifanirwe kuonekwa semvumo yekuishandisa pasina muganho.
Maple manyuchiMaple syrup, sirapu inozivikanwa yekuCanada inogadzirwa nemuti wemuto wemaple. Inopa anenge... hafu yemacalorie eshugaIne kunaka kwakasiyana kunoenderana zvakanaka nemapancake, waffles, yogati, kana curd. Haiwanzo kusanganiswa mumukaka, asi inogona kushandiswa se chinotapira chemvura mumakeke nemapancake kugadzirisa zvinwiwa uye tembiricha yeovheni.
Yacon manyuchiInobva kuAndean tuber inobva kuPeru. Inopa huwandu hwe hafu yemacalorie eshuga uye huwandu hwakawanda hwezvicherwa, asi zvinotapira zvishoma pane shuga kana huchiInowanikwa muchimiro chesirasi kana cheupfu, uye huwandu hwayo hwefructooligosaccharide hune simba re prebiotic riri pakati nepakati, kunyange zvazvo kana yakawandisa inogona kukonzera kusagadzikana kwekugaya chikafu kune vanhu vane ura husina kugadzikana.
Namatidza zuvaZvine madate akasanganiswa, akacheneswa kuita kirimu yakakora. Sezvo iri muchero usina mvura yakawanda une faibha yawoInopa kutapira pamwe chete nemaminerari, mavhitamini, uye kunzwa kuguta. Inzira yakanaka yekudya makeke echiponji akakoramabhawa, mabrownies ane hutano, kana kuti makeke anozadzwaInobatanidzwa zvakanaka muupfu hwakanyorova uye inodzivirira kukwira kweshuga kwakapinza sekweshuga yakanatswa.
Sinamoni, vanilla nenzunguKunyange zvazvo zvisiri zvinotapira mupfungwa yechinyakare, zvinobatsira Wedzera kunzwa kwekunaka pasina kuwedzera shuga yakawandaSinamoni inowedzera kunhuhwirira uye kudziya, vanilla inozadza kunaka, uye nzungu dzakadai sewalnuts, chestnuts, kana hazelnuts, sezviri muresipi yedu yekubika. mukaka wehazelnut neanise, wedzera magadzirirwo uye zvinhu zvinotapira zvechisikigoKana zvikasanganiswa nemichero yakaibva, zvinogona kuderedza zvakanyanya huwandu hweshuga inowedzerwa inodiwa.
Monk mucheroMuchero mudiki uyu wagara uchishandiswa mukurapa kwekuMabvazuva, uchiwanikwa kubva mumuto wawo uye unogona kusvika pahuwandu hwakati. 200 nguva inotapira kupfuura shugaSaka, inoshandiswa muhuwandu hushoma zvisingaite. Hazvipi macalorie kana kuwedzera huwandu hweshuga muropaIzvi zvinoita kuti ive imwe nzira inonakidza kune vane chirwere cheshuga uye yekubika ine makabhohaidhiretsi mashoma.
Stevia: imwe yenzvimbo dzakakwana dzeshuga
La stevia Inofanira kuva nechikamu chakasiyana nekuti yava imwe yenyeredzi pakati pezvinotapira zvechisikigo. Inobva mumuti stevia rebaudiana, inowanikwa kuSouth America, uye steviol glycosides inotorwa kubva mumashizha ayo ndiyo inokonzera simba guru kwazvo rekutapiraZvichienderana nekugadzirwa kwayo, inogona kutapira kusvika 200-300 kakapetwa kupfuura shuga.
Zvakanakira zvikuru zviri pachena: Haina macalorie, haina makabhohaidhiretsi anogayiwa, uye haikwidzi mazinga eshuga kana insulin. Yakakodzera kune vanodya miriwo chete, vanhu vane chirwere checeliac, kana avo vane zvimwe zvirwere zvakasiyana-siyana, chero bedzi chigadzirwa chacho chisina zvinhu zvinozadza zvine dambudziko. Kutaura zvazviri, stevia yakacheneswa inotenderwa semushonga wekuwedzera (E-960) muEU.
Zvisinei, tichifunga nezvekunaka kwayo kukuru, Huwandu hunodiwa hushoma kwazvo. Zviri nyore kuidarika, zvichisiya kutapira kwakanyanya kana kutovava zvishoma kana ikashandiswa zvakanyanya. Ndosaka zvichikosha kuremekedza kufanana kwakaratidzwa nemugadziri kana kutevedzera mirairo, kunyanya mukubika.
Sezvinowanzo taurwa, mishonga yakawanda yeStevia mumadonhwe kana upfu inoshandiswa pamba inoshandisa zviyero zvakaita seizvi: Magiramu mana eshuga akaenzana nemadonhwe maviri estevia100 gramu yeshuga inogona kutsiviwa ne hafu ye teaspoon ye stevia yemvura kana yeupfu; uye magiramu 200 eshuga anogona kutsiviwa ne 1 tsp ye stevia. Nhamba idzi dzinogona kusiyana zvichienderana nerudzi rwemuchina, saka zvakanaka nguva dzose kutarisa label yacho.
Mukubika, stevia haingoiti kuti munhu awedzere kutapira chete, asiwo inogona kutapira. inobatsira zvishoma pakusviba kana kuwedzera kunaka kwayoIzvi zvinoita kuti zvikurudzirwe kusatsiva 100% yeshuga nestevia mune mamwe mabikirwo. Imwe nzira inobatsira zvikuru ndeye tsiva hafu yeshuga chete Shandisa stevia muresipi uye chengeta yasara neshuga, erythritol kana shuga yekokonati, kuti uchengetedze huwandu uye chimiro zviri nani.
Pakubika, zvakakosha kushandisa stevia isingatsvi pakupisaZvimwe zvigadzirwa zvemhando yepamusoro zvinorasikirwa nekunaka kwazvo kana kuti zvinova nekuravira kusinganzwisisike mushure mekubika. Mafomula akagadzirirwa kubheka, akadai seimwe stevia yemvura yekubika, anoramba aine kuravira kwawo mushure mekubika uye anonyunguduka zviri nyore mumabhata nemukanyiwa.
Kubika ne stevia yemvura: zvakaenzana uye mazano akakosha
Kubika ne stevia yemvura kunogoneka chose kumba uye mubhekari yehunyanzvi, chero bedzi fomura yacho iri yakakodzera kupisa kwakanyanya uye ine kuravira kwakaringanaMamwe marudzi ezvinwiwa akagadzira mhando dzakasiyana dzezvinwiwa, madhizeti, uye zvinhu zvakabikwa, vachiedza kudzivirira kuravira kwekuvava kwakajairika.
Kana iri stevia ine mvura yakawanda yakagadzirirwa kubikwa, semuenzaniso, zvinhu zvakafanana zvinogona kunge zviri: Madonhwe matanhatu akaenzana nechipunu chimwe chete cheshugaMadonhwe makumi matanhatu (1 ml) akaenzana nemateaspoon gumi, uye anenge 15 ml (1 tbsp) anogona kutsiva pakati pe 150 ne180 magiramu eshugaMukugadzirwa kwehunyanzvi, zviri nani kuyera nema milliliters pane mumadonhwe.
Kana resipi yako yekutanga iine kapu imwe yeshuga (inenge 200g), unogona kuitsiva nekanenge 16-18 ml ye stevia yemvuraWobva wagadzirisa zvikamu zvemukanyiwa nezvinooma zvemukanyiwa. Paunobvisa shuga yese, unorasikirwa nehuwandu nehunyoro, saka zvakanaka kugadzirisa chimiro ichocho ne Zvinhu zvakaita se applesauce, bhanana raibva, manhanga akagochwa, kana yogati yechisikigoNenzira iyi unochengetedza juiciness uye crumb inonakidza.
Kune mabhizinesi akaita semabhekari, macafe, kana makicheni emaindasitiri, zvakajairika kushanda ne mafomati e stevia yemvura yakawandaSemuenzaniso, mabhodhoro e1-litre asina dropper akagadzirirwa kuisirwa mumidziyo yekuyeresa kana makapu. 1 litre yestevia ine stevia yakawanda inogona kuenzana nekutapira makumi emakirogiramu eshugaIzvi zvinobvumira kudzikiswa kukuru kwemutengo pachikamu chimwe nechimwe uye kugona kupa zvigadzirwa zvisina shuga yakawedzerwa pamutengo unokwikwidzana.
Paunenge uchishanda nestevia, zvikanganiso zvekare zvinofanira kudzivirirwa: kushandisa pasi pehuwandu hunodiwa nekuda kwekutya kuravira (mugumisiro wacho uchava dhizeti rakatsetseka uye risina kunaka), kwete kugadzirisa chimiro cheresipi mushure mekubvisa shuga (makeke akaoma kana akanyura), kana kushandisa Stevia haina kukodzera kushandiswa muchotoZvakakoshawo kuita bvunzo dzekutanga usati watanga chigadzirwa chitsva kune veruzhinji, nekuti boka rega rega rinopindura zvakasiyana.
Zvinotapira zvechisikigo uye zvekugadzira: zvekuchengeta mupfungwa
Pakati pezvinotapira zvechisikigo zvinoshandurwa kuita glucose, tinowana sarudzo dzakawanda dzakajairika. fructoseIri mumichero neuchi, ine simba rekuita kuti shuga iwedzere kunaka (sucrose), asi inogadzirwa nemuviri. zvishoma nezvishoma muchiropa uye zvinogona kuva zvinorema kune vamwe vanhu kana zvikashandiswa zvakanyanya.
La thaumatin (E-957), chinotapira chinotorwa kubva mumuti wemuAfrica, chinogona kunge chine simba rekuita kuti chiwedzere kunaka shuga yakawanda ka2.500 kupfuura shugaIzvi zvinoreva kuti chishoma chete chinodiwa kuti pave nekunaka kwakafanana. Inoshandiswa zvakanyanya mumaindasitiri kupfuura mukubika kwemazuva ese, asi zvakanaka kuziva kuti iripo seimwe nzira.
Muboka rezvinotapira zvekugadzira zvisina macalorie uye zvisina kukanganisa zvakananga shuga yeropa, tinowana zvigadzirwa zvakaita se saccharin, sucralose, aspartame, acesulfame K, neotame kana cyclamatesVese vane rimwe simba rekutapira riri nani kupfuura shuga uye hazvipe simba, saka zvinokurudzirwa, zvine mwero, muzvirongwa zvekudya kana kune vane chirwere cheshuga.
La saccharinSemuenzaniso, ndeimwe yeanonyanya kuzivikanwa. Paketi imwe chete inogona kutapira zvakanyanya se... anenge 8 magiramu eshugaInonyungudika zvakanaka muzvinwiwa zvinopisa nezvinotonhora, zvichiita kuti ive yakanaka kwazvo pakofi, tii, kana zvigadzirwa zvemukaka. Haishandiswi zvakanyanya mukubika nekuti haiwedzere vhoriyamu kana magadzirirwo, asi inogona kuiswa mumabikirwo echizi chitsva chakarohwa, jellies, kana mamwe madhizeti akareruka.
Ingava yechisikigo kana yekusagadzira, chero chinotapira chine chiyero chinogamuchirika chezuva nezuva izvo zvinofanira kuremekedzwa. Kana zvikatorwa mukati memiganhu iyoyo, zvinogona kubatanidzwa mune kudya kwakaringanaKune vanhu vane chirwere cheshuga, zvakakosha kugara uchitarisa zita remushonga wekupedzisira kuti uone kuti une rudzii rwechinotapira uye kuti muhuwandu hwakadii, kuitira kudzivirira kushamisika mukudzora shuga muropa.
Mabhenefiti ekutsiva shuga mumadhizeti ako
Kusarudza zvinotsiva shuga zvakakodzera kunogona kuunza mabhenefiti akawanda anonakidza kunze kwekungoderedza macalorie. Chekutanga ndeche muromo wemuromoShuga dzisina mushonga dzinoviriswa nemabhakitiriya ari mumuromo, zvichigadzira maasidhi anorwisa enamel uye anokurudzira kuora kwezino. Kusiyana neizvi, akawanda anotsiva mazino, kunyanya mapolyols akadai se erythritol kana xylitol, Hazvina kuviriswa nenzira imwe chete uye zvinogona kutobatsira kuchengetedza enamel.
Imwe mukana mukuru ndeye kugadzikana kweshuga muropaZvinotapira zvisina macalorie kana makabhohaidhiretsi anogayiwa, kana izvo zvine glycemic index yakaderera, hazvikonzeri kukwira kwakanyanya kweshuga muropa, izvo zvakakosha kune vanhu vane chirwere cheshuga kana insulin resistance. Kutsiva shuga nezvimwe zvinotapira izvi kunobatsira kudzora shuga yeropa zviri nani mushure mekudya.
Kuderedza shuga isina chinhu kunoderedzawo njodzi yekurwara hypertriglyceridemia uye kusashanda zvakanaka kwechiropa ine chekuita neshuga yakawandisa, zvakaita sechirwere chechiropa chine mafuta asingadhakwe. Kutsiva shuga nezvimwe zvinhu zvakakodzera uye, kupfuura zvose, ne Michero mitsva, michero yakaomeswa, uye miriwo inotapiraZvinobatsira pakudya zvine fiber yakawanda uye micronutrients.
Hatifaniri kukanganwa nezvenyaya iyi uremu hwemuviriKunyange zvazvo madhizeti asina shuga asingaite kuti munhu aderedze uremu, kushandisa zvinotapira, michero, nezvimwe zvinhu zvine macalorie mashoma kunogona kubatsira kuderedza simba rekudya pasina kurega kunakidzwa nezvinotapira.
Pakupedzisira, pane pundutso inoshanda uye yemagariro evanhu: nekuda kwedzimwe nzira idzi, zviri kuramba zvichiva nyore nguva dzese. Ipai madhizeti akakodzera vanhu vane chirwere cheshuga, celiac, kana vanhu vane zvimwe zvirwere.Makeke mazhinji atogadzira makeke asina shuga, asina gluten kana makeke akagadzirirwa zvinodiwa zvakasiyana-siyana zvekudya, zvichiita kuti pave nechokwadi chekuti hapana anoshaya keke rake pamazuva ekuzvarwa.
Maitiro ekuchinja shuga mukubika kwekubika kumba
Dzidziso dzose dzakanaka, asi chatinoda kuziva Maitiro ekutsiva shuga nezvimwe zvinhu usingakanganise dhizetiHeano mimwe mitemo inoshanda zvakanaka mukuita uye yaunogona kugadzirisa zvinoenderana nezvaunoda.
Chinhu chekutanga chinokurudzirwa ndechekuti uedze kushandisa rudzi rwechinotapira chakafanana nechauri kutsiva: tsiva shuga yakakanyiwa neimwe shuga yakasimba kana yakakanyiwa (xylitol, erythritol, shuga yekokonati, panela...) uye shuga imwe mvura kana uchida kushandisa uchi, agave syrup, maple syrup kana liquid steviaIzvi zvichaita kuti zvive nyore kwauri kugadzirisa magadzirirwo acho.
Kana uchizoshandisa xylitol Panzvimbo peshuga chena, shanduko yacho iri nyore: unogona kushandisa huwandu hwakaenzana mumagiramu zvawaizoshandisa muresipi. Muzvikafu zvakawanda, mhedzisiro yacho yakafanana zvikuru mukutapira uye magadzirirwo, kunyangwe ungangoona kutonhora kudiki mumuromo mako.
With the erythritol Zvinoda masvomhu mashoma. Sezvo kutapira kwayo kuri 70% kupfuura shuga, magiramu 100 e erythritol anotapira zvakanyanya. 70 magiramu eshugaKana uchida kutapira kwakafanana nemagiramu zana eshuga, uchafanira kushandisa erythritol shoma, kana kuisanganisa nechikamu chidiki cheimwe sweetener yakasimba.
Paunotsiva shuga yehupfu hwesweetener (kunze kwe stevia yakanyanya kuzara), mutemo unobatsira zvikuru muzviitiko zvakawanda ndewekupatsanura huwandu hweshuga ne10. Semuenzaniso, kana resipi yekutanga ichida magiramu zana eshuga, unogona kutanga nekuedza nayo 10 magiramu ehupfu hwekunatsa inotapira zvakanyanya, zvichizogadziriswa zvichienderana nemukanwa mako uye rudzi rwaunoda.
Kana zvaunoshandisa zviri mvura inotapiraImwe nzira yekukamura huwandu hweshuga ne15. Kureva kuti, magiramu zana eshuga anogona kutsiviwa neanenge 6,7 gramu yemvura inonakaApa ndipo panoshanda huwandu hwechigadzirwa chimwe nechimwe uye simba rekuita kuti chiwedzere kunaka, saka bvunzo imwe chete kana mbiri dzinogara dzichidiwa.
Munyaya ye mielMutemo uri nyore ndewekuderedza huwandu hweshuga ne20%. Kana resipi ichida magiramu zana eshuga, unogona kuedza nayo anenge magiramu makumi masere euchiUyewo, sezvo iri mvura uye inonamira, zvakanaka kuderedza zvimwe zvinwiwa zviri muresipi uye pamwe kuderedza tembiricha yeovheni kana ukaona ichikurumidza kusviba.
Con agave manyuchi kana mamwe manyuchi akakora, zvinokurudzirwa kuderedza tembiricha yeovheni inosvika 30°C Nezvehuwandu hunoratidzwa muresipi yekutanga ine shuga, nekuti inowanzo bikwa nekukurumidza. Zvinobatsirawo kushandisa nguva dzose bepa rekubheka kana mafuta akanaka kuitira kuti mukanyiwa usanamatire wobva wasanganisa sirapu zvakanaka nemafuta ari muresipi (mafuta, bota, mukaka wekokonati…) kudzivirira kuti mafuta asaumbwe panguva yekubika.
Paunoshandisa michero mitsva yakaibva kana yakaomeswa sechinotapira (bhanana rakaibva zvakanyanya, apuro rakabikwa, maonde akaomeswa, madete), yeuka kuti uri kuwedzera mvura, faibha uye vhoriyamuIzvozvo zvinoshanda zvakanaka kune mabrownies kana makeke akanyorova, asi uchafanira kugadzirisa hupfu nemvura kuitira kuti mukanyiwa usanyanya kurema.
Muzviitiko zvese, yeuka kuti nekuchinja chinhu chakakosha senge shuga muresipi yakabikwa (ovheni, microwave, stovetop…) uri kuchinja kemikari yemukati yehukuruZvinogona kuchinja kukwira kwembiriso, hunyoro hwekupedzisira, maburi, kana kunyange ruvara. Zvakanaka, unofanira kuedza nehuwandu hwakasiyana, kunyora manotsi, uye kana wawana kugadzikana kwakakodzera, chengetedza shanduro yako yakagadziriswa.
Mazano anoshanda emadhizeti asina shuga yakawedzerwa
Nedzidziso iyi yese, ungangove uchinetseka kuti wotangira papi usinganetseki. Sarudzo yakanaka ndeyekutarisa pamadhizeti apo shuga isiri chinhu chakakosha, uye pamabikirwo anobatsira pakuedza shuga. michero, zvinonhuwira uye zvinotapira zvechisikigo.
Semuenzaniso, unogona kugadzirira jamu dzekumba yemichero mitsvuku kana macheri, kuderedza shuga uye kushandisa manyuchi euchi kana agave kugadzirisa nzvimbo inonaka, uchishandisawo hunhu hwayo hwekuchengetedza. Unogona zvakare kugadzira makeke ebhanana, karoti kana manhanga uko kutapira kwakawanda kunobva mumuriwo kana muchero pachawo, uye chikamu chidiki chete chinobva mushuga yekokonati kana panela.
La stevia Inoshanda zvakanaka mumadhizeti emukaka akadai se cheesecakes, yogati yakagadzirwa kumba kana flansuko usingatarisiri zvakanyanya pahuwandu hweshuga. Muzviitiko izvi, ingo gadzirisa huwandu hunoenderana nekutapira kwaunoda wotevedzera mirairo yechigadzirwa. Yakanakira makeke anotonhorera asina kubikwa uye madhizeti akagayiwa, chero bedzi uchiremekedza nguva yakatarwa.
Kana uri kugadzira ice cream, chinhu chakanaka ndechekusanganisa ice cream yakagadzirwa kumba. bhanana rakanyatsoibva rakaomeswa nechando nekasi kadiki keagave kana huchi nemukaka kana mukaka wezvirimwa. Magadzirirwo acho anobva mubhanana pacharo nemafuta ari mumukaka, saka haudi shuga yakawedzerwa. Unogona kuwedzera cocoa chaiyo, nzungu, kana zvidimbu zvemichero kuti uwedzere kunaka.
Kana paine mapanikeki, mawaffle kana macrepes, sarudzo inoshanda zvikuru ndeye kuderedza shuga mumukaka zvakanyanya Uye tamba nezvinonaka zvine hutano: yogati yechisikigo, michero mitsva, huchi hushoma kana manyuchi emumaple, nzungu dzakagochwa… Nenzira iyi unogovera kutapira zviri nani uye hautarisiri pahwaro hwakazadzwa neshuga.
Pakupedzisira, zano nderekuedza pasina kutya uye kudzidza kuverenga mazita ezvaunotenga. yakavanzwa muzvigadzirwa zvakawanda zvakagadziriswa zvatinodya zuva nezuva tisingazvizivi: chingwa chakachekwa, masosi, zvimedu zvinotonhora, zviyo zvekudya zvemangwanani, zvekudya zvine munyu… Kana ukadzora shuga iyoyo yakavanzika uye ukasarudza dzimwe nzira dzakangwara dzemadhizeti ako, unogona kuramba uchinakidzwa nezvinotapira usingarange muviri wako zvakanyanya.
Kutsiva shuga mumadhizeti ako nezvinotapira zvechisikigo, polyols, kana zvinotapira zvakanyanya zvakasarudzwa zvakanaka zvinokutendera kuti Ramba uchinakidzwa nezvinotapira uku uchitarisira hutano hwako hwemetabolism, mazino, uye hutano hwemwoyoNekunzwisisa maitiro anoita chimwe nechimwe chinotsiva, kuremekedza kufanana kwacho uye kugadzirisa magadzirirwo eresipi, zvinokwanisika kugadzirira zvese kubva pamakeke ekuzvarwa evanorwara nechirwere cheshuga kusvika kuma ice cream asina shuga yakawedzerwa, zvichiratidza kuti kudya zvine hutano hakuwirirani nekunakidzwa, uye kunakidzwa, nechikafu chinotapira chakanaka.
