Shuga Iyo inokurumidza sosi yesimba iyo inogona kuwanikwa yakasikwa mune zvakasiyana-siyana zvekudya senge michero, miriwo, mukaka nevamwe zviyo, zvinhu zviri chikamu chekudya kwakakwana. Iyi koniyuta, inorongedzerwa seyakareruka carbohydrate, inoita mabasa akakosha mumuviri. Nekudaro, ikozvino, iyo kushandiswa kwemashuga akawedzerwa yakawedzera zvakanyanya, izvo zvaunza mhedzisiro yakaipa pahutano hwevanhu vazhinji.
Chii chinowedzerwa shuga uye tinochiwana kupi?
Shuga yakawedzerwa, sezvinoratidzwa nezita racho, inoreva rudzi rweshuga isingawanzovapo muzvokudya. Izvi zvinoshandiswa sekuwedzera mune zvakasiyana-siyana zvakagadziriswa zvigadzirwa kuwedzera kunaka, kunatsiridza magadzirirwo uye kurebesa hupenyu hwavo hwesherufu. Kunyangwe iyo isingape chero yakakosha kukosha kwekudya, kuisirwa kwayo mukudya uye zvinwiwa yave tsika yakajairika muindasitiri yezvekudya.
- Non-diet sodas: Izvo zvine huwandu hukuru hweshuga yakawedzerwa, zvichiita kuti ive imwe yemanyuko makuru ehuga hwemahara.
- Industrial bakery: Rudzi urwu rwechikafu runoshandisa shuga yakawedzerwa kuvandudza kunaka nekuchengetedza.
- Sosi dzekutengesa uye mapfekero: Kunyangwe zvisingawanzo kunzwisiswa sekutapira, akawanda masosi akadai sosi Ane shuga muhuwandu hwakawanda.
- Zviyo zvemangwanani: Kunyanya izvo zvakagadzirirwa vana, zvine huwandu hwakawanda hweshuga yakawedzerwa.
Izvo zvakakosha kuti uverenge mavara kuti uone iyo akawedzera shuga, iyo inogona kuoneka pasi pemazita akadai muto wechibage, fructose o saccharose.
Mabasa eshuga muindasitiri yezvekudya
Shuga inoita mabasa akawanda mukugadzirira nekuchengetedza chikafu. Zvimwe zvekushandisa kwayo kukuru zvinosanganisira:
- Kuvandudzwa kwekunaka uye chimiro: Shuga inokwidziridza kunhuhwirira kwese uye inopa hunyoro hunofadza mune zvakabikwa, ice cream, uye zvimwe zvekudya.
- Natural preservative: Nekudzikisa huwandu hwemvura muzvokudya, shuga inodzivirira kukura kwema microorganisms, nokudaro kuwedzera hupenyu hwavo hwesherufu.
- Caramelization: Panguva yekubika, shuga inoputsika kuita hunhu hwegoridhe ruvara uye kunaka kwezvinhu zvakabikwa.
- Kuvirisa: Ndiyo yakakosha mukugadzirwa kwechikafu chakaviriswa sechingwa, waini uye doro, sezvo inoshanda sehuni dzembiriso.
- Impact pakuumbwa: Muzvigadzirwa zvakadai sechando, shuga inokonzera kuumbwa kwekristasi, iyo inokanganisa kupfava kwekupedzisira kwechigadzirwa.
Shuga sechinhu chinochengetedza zvisikwa
Kubva panguva yekare, shuga yakashandiswa sechinhu chinoshanda chekuchengetedza chikafu. Kushandiswa uku kunobva pakukwanisa kwayo kuderedza kuwanikwa kwemvura muzvikafu kuburikidza nenzira inozivikanwa se osmosis, iyo inogadzira nzvimbo isina kunaka yekuvandudzwa kwebhakitiriya uye mold.
Pakati penzira dzekuchengetedza dzinobva pashuga, zvinotevera zvinomira pachena:
- Zvibereko mu syrup: Zvibereko zvinonyudzwa mumushonga unotapira unochengetedza maitiro uye kunaka.
- Jam uye jellies: Kuwedzerwa kweshuga hakusi kungochengetedza chibereko asiwo kunopa chimiro chegelatinous consistency.
- Michero yeCrystallized: Iyi nzira inosanganisira kunyura michero mune yakagadziriswa shuga mhinduro, ichibvumira kuti ichengetedzwe kwenguva yakareba.
Impact yekunyanyisa kushandiswa kweshuga yakawedzerwa
Kunyanya kushandiswa kweshuga yakawedzerwa kunetseka kuri kukura nekuda kwezvizhinji zvinokonzeresa pahutano:
- Kuwedzera uremu: Zvokudya zvakakwirira mushuga yakawedzerwa zvinowanzove zvine calorically dense, izvo zvinogona kukonzera kuwandisa uye kufutisa.
- Insulin kuramba: Kunyanya kudya kweshuga kunobatanidzwa nekukura kwechirwere cheshuga chechipiri.
- Kuora kwemazino: Shuga ndicho chimwe chezvikonzero zvikuru zvekuora kwezino.
- Matambudziko emwoyo: Kunyanya kuwedzerwa shuga kunogona kuwedzera triglyceride mazinga, kuwedzera njodzi yechirwere chemoyo.
Sangano reWorld Health Organisation rinokurudzira kudzikamisa kudyiwa kweshuga dzemahara kusvika pasi pe10% yehuwandu hwezuva nezuva caloric intake. Izvi zvakaenzana neanenge 50 magiramu e2000 calorie kudya. Kudzikisa huwandu uhu kusvika pa5% kunogona kupa mamwe mabhenefiti, kusimudzira hupenyu huri nani.
Shuga, zvese muchimiro chayo uye yakawedzerwa mafomu, inoita basa rakakosha mukudya. Kunyangwe iyi kompani inopa akakosha mabasa muindastiri, senge kuchengetedza nekuvandudza maumbirwo, kushandiswa kwayo kwakanyanya kunogona kukonzera matambudziko makuru ehutano. Kuziva nezvesarudzo dzedu dzekudya uye kusarudza kudya kwakakwana kunokosha kuti tishandise zvakanakira shuga pasina kukanganisa hutano hwedu.