Shuga yemvura : Shuga inowedzerwa kana yadyiwa zvakawandisa. Zvisinei, shuga yemvura inogona kunyanya kukuvadza.

Tsvagiridzo inoratidza kuti kuwana shuga mumhando yemvura yakashata zvakanyanya kupfuura kuitora kubva mukudya kwakasimba.

Ichi ndicho chikonzero zvinwiwa zvine shuga yakawanda zviri zvimwe zvezvinhu zvakaipisisa zvaunogona kuisa mumuviri wako.

Chii chinonzi "shuga yemvura"?

Shuga yemvura ishuga yaunodya iri mumvura kubva muzvinwiwa zvakaita seshuga pasoda.

Shuga iri muzvinwiwa kazhinji yakanyanyisa uye iri nyore kushandisa muhuwandu hukuru pasina kunzwa kuguta.

Mimwe mienzaniso yezvinwiwa izvi zviri pachena, sesoda uye punch yemuchero. Zvisinei, zvimwe zvinwiwa zvakawanda zvinewo shuga yakawanda.

Semuenzaniso, kunyangwe muto wemichero uchiwanzoonekwa seine hutano sarudzo, kunyangwe mhando pasina iyo inogona kunge yakakwira mushuga nemakoriyumu sezvinwiwa zvine shuga - dzimwe nguva zvakatonyanya.

Pamusoro pezvo, kushandiswa kwakanyanya kwemuchero wemichero kunogona kutungamira kune mamwe matambudziko ehutano sekunwa zvinwiwa zvine shuga ().

Heano macalories neshuga mu12 ounces (355 milliliters) ezvimwe zvinonwiwa zvakanyanya-shuga:

• Soda: 151 makorikori uye 39 magiramu eshuga ()
• Inotapira iced tea: 144 makorikori uye 35 magiramu eshuga ()
• Muto weorenji usina shuga: 175 makorikori uye 33 magiramu eshuga ()
• Muto wemazambiringa usina shuga: 228 makorikori uye 54 magiramu eshuga ()
• Fruit punch: 175 makorikori uye 42 magiramu eshuga ()
• Lemonade: 149 makorikori uye 37 magiramu eshuga ()
• Chinwiwa chemitambo: 118 makorikori uye 22 magiramu eshuga ()

pfupiso Zvinwiwa zvinotapira, zvinosanganisira muto wemichero usina kunyorova, zvakakwirira mumakoriyumu eshuga. Kugara uchinwa shuga yemvura macalorie kunogona kuwedzera njodzi yako yehutano.

Shuga yemvura yakasiyana neshuga yakasimba

Dambudziko guru nemakoriyumu kubva kushuga yemvura nderekuti uropi hwako hahunyore sezvahunoita macalories kubva mukudya kwakasimba.

Zvidzidzo zvinoratidza kuti kudya macalorie hakukonzeresa masaini ekuguta sekuvapedza. Nokudaro, hautsivi nekudya zvishoma zvezvimwe zvokudya gare gare (, ).

Mune kumwe kuongorora, vanhu vakadya 450 makorikori mu candy vakapedzisira vadya zvishoma gare gare.

Pavakanwa 450 makorikori, vakapedzisira vadya zvakanyanya kuwanda macalorie gare gare muzuva ().

Michero yakasimba uye yemvura yemuchero inokanganisawo mazinga enzara zvakasiyana.

Vanhu vari muchidzidzo chakasiyana vakadya apuro rose, applesauce, kana muto weapuro mumazuva matanhatu akasiyana. Ingave yaidyiwa sechikafu kana snack, muto weapuro wakaonekwa usiri kunyatsozadza, nepo muchero wese waigutsa kudya zvakanyanya ().

pfupiso Tsvagiridzo inoratidza kuti muviri wako haunyore macalorie eshuga sezvaanoita shuga inopedzwa yakasimba fomu. Izvi zvinogona kutungamirira kune chido chikuru uye kudya kwekoriori gare gare.

Kunwa zvinwiwa zvine shuga uye kuwedzera uremu

Kugara uchinwa shuga kunogona kuita kuti uwedzere kudya kwekoriori uye kuwedzera uremu.

Izvi zvinogona kunge zviri nekuti kazhinji ine huwandu hukuru hwefructose, iyo inopedzwa muhuwandu hukuru.

Semuenzaniso, shuga yetafura ine 50% glucose uye 50% fructose, nepo high fructose sirasi yechibage ine inenge 45% glucose uye 55% fructose.

Tsvagiridzo inoratidza kuti zvese zvinokanganisa kudya uye macalorie ekudya zvakafanana ().

Mumwe mutsvakurudzi mune imwe tsvakurudzo yemazuva ano akaratidzawo kuti shuga yose ine fructose - kusanganisira uchi nemichero yemichero - ine uremu hwakafanana hunogona ().

Mukuwedzera, zvidzidzo zvakawanda zvinogadza hukama pakati pefructose yakawandisa uye kuwedzera uremu. Kudya kwepamusoro kunoratidzika kukurudzira kuchengetedza kwemafuta mudumbu uye kumativi ose nhengo dzemimba yedumbu, iyo inowedzera dambudziko rechirwere (,,,,).

Soda nezvimwe zvinwiwa zvine shuga zvinoita kuti zvive nyore kushandisa madosi makuru eshuga uye fructose munguva pfupi pfupi. Sezvataurwa pamusoro apa, aya macalorie haazadziswe zvakakwana gare gare muzuva.

Zvisinei, kunyange kana kudya kwekoriori kunodzorwa, kudya kwakanyanya kwemashuga emvura kunogona kukonzera kuwedzera kwemafuta emuviri.

Muchidzidzo chemavhiki gumi, vanhu vakafuta uye vakafutisa vakadya 10% yemakoriyumu muchimiro chefructose-zvinotapira zvinwiwa pachiyero chekoriori chaifanira kunge chakachengetedza huremu hwavo. Pane kudaro, insulin senitivity yakaderera uye mafuta emudumbu akawedzera ().

Kunyangwe kushaikwa kwekuteera kungatsanangura izvi mhedzisiro, humwe humbowo hunoratidza kuti yakakwira fructose inoderedza kushandiswa kwesimba. Ongororo yakaparadzana yakawana kuti kupisa kwemafuta uye chiyero chemetabolism yakaderera kune avo vakatevera iyi yakakwira-fructose kudya kwemavhiki e10 ().

pfupiso Zvidzidzo zvakati wandei zvakabatanidza shuga yemvura makoriyumu kune uremu, izvo zvinogona kunge zvichikonzerwa nemhedzisiro yeshuga uye fructose pakuda kudya uye kuchengetedza mafuta.

Shuga yemvura uye mazinga eshuga

Pamusoro pekusimudzira uremu, mvura yeshuga makorikori inogona kutungamirira kumazinga eshuga eropa uye.

Tsvakurudzo dzinoverengeka dzinobatanidza kudya kwefructose kuderera kwekunzwa kwe insulin uye kuwedzera kwengozi ye (,,).

Zvinwiwa zveshuga zvinoita sezviri kuwedzera njodzi iyi nekuunza huwandu hukuru hwefructose munguva pfupi.

Mukuongororwa kwakadzama kwezvidzidzo zve11 zvinosanganisira vanhu vanopfuura mazana matatu ezviuru, avo vaidya 300 kusvika ku000 zvinwiwa zvine shuga pazuva vaive 1% mukana wekukudziridza chirwere cheshuga chechipiri pane avo vanonwa imwe kana zvishoma zvinwiwa zvine shuga pamwedzi ().

Kuwedzera pakuramba insulini uye chirwere cheshuga, kugara uchinwa zvinwiwa zvine shuga kwakabatana nazvo.

Paunodya yakawanda fructose kupfuura chiropa chako chinogona kuchengeta se glycogen, iyo yakawedzera fructose inoshandurwa kuita mafuta. Mamwe emafuta aya anogona kuchengetwa muchiropa, izvo zvinogona kukonzera kuzvimba, kushorwa kwe insulin, uye chiropa chine mafuta (,).

Nehurombo, insulin kuramba uye mamwe matambudziko ehutano akabatana neakawanda emvura shuga yekudya kazhinji anotanga muhuduku nekuyaruka (, ).

pfupiso Kushandisa yakawanda yemvura shuga makoriyumu kunogona kutungamirira ku insulin kuramba, metabolic syndrome, Type 2 chirwere cheshuga, uye mafuta ane chiropa chirwere.

Shuga yemvura inowedzera njodzi yechirwere chemoyo

Shuga yemvura inewo mhedzisiro yakaipa pahutano hwemoyo.

Zvimwe zvidzidzo zvinoratidza kuti high fructose kushandiswa kunowedzera mazinga e triglycerides uye mamwe mamorekuru emafuta muropa. Kuwanda kwemafuta aya muropa kunowedzera njodzi yechirwere chemoyo (,,,,).

Pamusoro pezvo, izvi hazviitike chete muvanhu vasingadi insulin, vakafutisa kana vane chirwere cheshuga.

Ongororo yemavhiki maviri yakawana kuti zviratidzo zvehutano hwemoyo zvakati wandei zvakawedzera muhuremu uye majaya ane huremu ane mwero ainwa zvinwiwa zvine shuga ne ().

Chimwe chidzidzo muvanhu vakuru vane hutano chakawana kuti kunyange madiki kusvika kune mwero madhizi ezvinwiwa zvine shuga zvakakonzera shanduko isina kunaka muLDL particle size uye kuwedzera kweiyo inoputika marker CRP ().

Shuga yemvura inogona kunyanya kukuvadza kune vanhu vagara vachidzivirira insulin kana kuwandisa.

Muchidzidzo che10-vhiki iyo yakapa 25% yemakoriyumu mumhando ye-high-fructose zvinwiwa, vanhu vakafuta uye vakafutisa vakawana kuwedzera kwediki, dense LDL particles uye oxidized cholesterol. Zvinhu izvi zvinoonekwa sezvikuru zvengozi ().

Zvisinei, zvidzidzo pamusoro pemigumisiro yefructose pane triglycerides uye ropa lipids zvakapa migumisiro isingaenderani uye inyaya yekukakavadzana (,).

pfupiso Kushandisa shuga yemvura makoriyumu kunogona kutungamirira mukuzvimba, kukwira kweropa triglycerides, uye shanduko muzvikamu zveLDL zvinowedzera njodzi yechirwere chemoyo.

Yakawanda sei yakawandisa?

Kunyanya kunwa zvinwiwa zvine shuga, zvinowedzera njodzi yehutano.

Muchidzidzo chakapa pakati pe0 ne25% yemakoriyumu kubva kune zvinwiwa zvine shuga, avo vari muboka re25% vaiva nekuwedzera kukuru kwezvirwere zvinokonzerwa nehutachiona kupfuura boka re10% ().

Chete 0% boka harina kuwana mhedzisiro yakaipa ().

Imwe ongororo yakawana kuti kushandisa 6,5% yemakoriyumu muchimiro chezvinwiwa zvine shuga kwemavhiki e3 zvakakanganisa zviratidzo zvehutano uye kuumbwa kwemuviri muvarume vane hutano ().

Pakudya kwe2200 calorie, ingangoita 143, kana soda imwe pazuva.

Huwandu hweshuga yemvura inogona kudyiwa pasina kukonzera matambudziko ehutano inosiyana pamunhu nemunhu. Nekudaro, kudzikamisa muto wemichero kusvika ku2 ounces (59 ml) pazuva uye kudzivirira zvachose zvimwe zvinwiwa zvine shuga yakawedzerwa ndiyo yako yakanakisa sarudzo.

pfupiso Kudya kwakanyanya kweshuga yemvura kwakaipa kune hutano hwako. Deredza muto wako wemuchero kusvika ku2 ounces (59 ml) pazuva uye dzivirira zvinwiwa zvine shuga yakawedzerwa.

Chii chokunwa panzvimbo

Mvura yakachena ndicho chinwiwa chine utano chaunogona kunwa. Zvisinei, kuchinjana nezvinwiwa zvinowedzera kunhuhwirira kunooneka kune vanhu vakawanda.

Heano mamwe maitiro ane hutano kune zvinwiwa zvine shuga uye muto wemichero:

• plain kana nechidimbu cheremoni kana lime
• dema kana girini tii iced neremoni
• iced herbal tea
• inopisa kana iced kofi nemukaka kana kirimu

Zvizhinji zvezvinwiwa izvi zvinonaka pasina kuwedzera sweetener.

Zvisinei, kana uri kubva muchinwiwa chine shuga, unogona kuona zvichibatsira kushandisa chimwe.

Pakazere, pane zvakawanda zvine hutano uye zvinonaka zvingasarudzwa kune zvinwiwa zvine shuga.

Chii chinonzi shuga yakanatswa?