Dziwani mtengo wa caloriki wa shuga

Funso la makilogalamu angapo a shuga ndi achibadwa. Pambuyo pake, mankhwalawa akuphatikizidwa mu mbale zambiri za dessert ndi kuphika, timamwa tiyi ndi khofi, ndikuwonjezera shuga kwa iwo.

Shuga ndi mavitamini (oyeretsedwa), omwe amapezeka mosavuta ndi thupi la munthu.

Atsikana achichepere, poyesera kupanga chiwongoladzanja, amafuna kudziwa kuti mtengo wa shuga ndi wotani kapena umodzi. Timati:

• Mu zana magalamu a shuga ali ndi 380 kilocalories
• Mu supuni - 120 kcal
• Mu teaspoonful - yekha kcal makumi atatu.

Deta imeneyi imatchula shuga wamba, yomwe imapangidwa kuchokera ku beets. Koma shuga wa nzimbe, apa calorie ndi yochepa kwambiri: makilogalamu 370 pa magalamu zana.

Mukayerekezera mitundu iwiriyi ya shuga (kuchokera mu nzimbe ndi beet), ndiye kusiyana kwa beetroot kumapindulitsa kwambiri ndi zinthu zothandiza, ngakhale zili ndi khalori zomwe zimakhala ndi shuga. Lili ndi iron ndi calcium, magnesium ndi potaziyamu, ndi zina zotero.

Pogwiritsa ntchito shuga, makilogalamu ayenera kuganiziridwa, pogwiritsa ntchito mankhwala omwe ali nawo. Mwachitsanzo, mtengo wa tiyi ndi 0.1 kcal, ndipo caloricity ya tiyi ndi shuga ndi 28.01 kcal. Izi ndizomwe ngati supuni imodzi ikuwonjezeredwa. Koma pambuyo pa zonse, timakonda kumwa zakumwa ziwiri, kapena zida zonse zitatu.

Chizoloŵezi cha chakudya, chomwe chiyenera kulandira thupi - masentimita zana ndi makumi atatu pa tsiku. Ngati mukutsatira lamulo ili, simudzakhala ndi vuto lolemera kwambiri.

Kalori wokhudzana ndi shuga ndi okwera kwambiri ndipo nthawi zina timaiwala za izo komanso kuti bungwe la World Health Organization limalimbikitsa kugwiritsa ntchito shuga osati osachepera khumi peresenti ya chiwerengero cha makilogalamu omwe amadya patsiku.

Kuti mupange mndandanda wanu molondola komanso moyenera, muyenera kudziwa zotsatirazi:

Sizothandiza kuti kugonana kokongola kudye makilogalamu asanu ndi limodzi (tiyi!) Patsiku. Ndizo pafupifupi magalamu makumi awiri ndi asanu kapena makilogalamu zana.

Amuna amaloledwa kuonjezera mlingo uwu pafupifupi theka. Angagwiritse ntchito makapu asanu ndi anayi (kachiwiri, tiyi!) Za shuga pa tsiku, zomwe ndi 37.5 magalamu. Kapena zopatsa zana limodzi makumi asanu.

Kufotokozera: botolo limodzi la madzi okoma (carbonated) liri ndi supuni sikisi kapena khumi (tiyi) shuga mumapangidwe ake. Awerengeni kuchuluka kwa momwe mumamwa madzi odzola!

Kalori wokhutira shuga m'zinthu zina:

• Mu maswiti muli ndi shuga khumi ndi limodzi pa zana la shuga
• Cookies, mikate ndi mikate - thiritini peresenti ya shuga
• Kumwa ndi timadziti ta zipatso - magawo khumi a shuga
• Yoghurts, ayisikilimu - shuga asanu ndi anayi pa shuga.

Ndicho chifukwa madotolo onse amalimbikitsa kwambiri kuchepetsa kugwiritsira ntchito mankhwala okomawa, omwe angapangitse kunenepa kwambiri. Pambuyo polowera mu thupi la munthu, shuga umathandiza kudya kwambiri.

Mwa anthu mankhwalawa amatchedwa woyera woyera, umene sali kutali ndi choonadi (ngati ulibe malire). Zomwe zimayendetsedwa pa zinyama zasonyeza kuti pali chidaliro china pa shuga, koma izi sizinatsimikizidwe sayansi ndipo sizolondola.

Ngati simungathe kukhalapo popanda shuga, mukuyenera kuphunziranso kulamulira ntchito yake kuti musapeze kulemera kosafunikira.

Pali mitundu yambiri ya okometsera zowonjezeramo, momwe kuchuluka kwa ma calories ali, kawirikawiri, ndi zana limodzi ndi makumi asanu ndi zana magalamu. Koma apa tiyenera kuganizira kuti shuga zokhazokha m'malo mwa shuga ndizothandiza , zomwe sitinganene zokhudzana ndi zokongoletsera.

Pokumbukira zotsatira zolakwika za mankhwala okoma thupi lathu, sitiyenera kuiwala za ubwino ndi chisangalalo chomwe timalandira podya maswiti. Shuga sikuti imangowonjezera kuyendetsa bwino kwa magazi, imalepheretsa mapangidwe a mitsempha m'magazi, kumathandiza kupewa matenda osasangalatsa monga nyamakazi.

Ovomerezedwa ndi madokotala masentimita makumi asanu a mankhwalawa tsiku ndi tsiku amatanthauza kuwononga, ponseponse mwa mawonekedwe ake abwino ndi olembedwa ndi zinthu zina.

Mwachitsanzo, tile ya chokoleti yomwe mumakonda imapereka thupi lathu makumi asanu kcal, koma apulo - khumi okha. Kotero, pali chinachake choti muganizire.