Kudya kusina shuga kunorambidza kuwedzerwa shuga. Izvi zvinosanganisira chikafu chine shuga senge candy nesoda, kunyangwe shuga yakawedzerwa inogona kuwanikwa yakavanzwa mukudya zvine munyu senge pasta muto. Dzimwe shanduro dzakanyanyisa dzekudya kusina shuga dzinogonawo kuderedza zvokudya zvine shuga yepanyama, zvakadai semichero nemiriwo, asi izvi hazviwanzokurudzirwi sechikamu chekudya kune utano, kwakadzikama.
Kana nyanzvi dzekudya nekudya dzichitaura nezve "shuga" chikafu, ivo vanowanzo taura nezvezvikafu zvine yakawanda yakawedzera shuga, inova chero mhando yekoriori inotapira inowedzerwa kuchikafu. Zvokudya zvinotapira, zvakadai se sucralose, hazvisi caloric. Shuga inopa simba (kureva, makorikori) asi haipi yakawedzerwa kukosha kwekudya, ndosaka macalorie eshuga achiwanzonyorwa "macalorie asina chinhu."
Zvokudya zvine shuga yakawedzerwa kazhinji hazvina mavhitamini nemamineral akakwana kuti agadzirire mamwe macalories eshuga, uye kudyisa akawanda kwazvo kunokonzeresa kuwanda uye matambudziko ehutano. Chinonyanya kukosha ndechokuti kunyange shuga shoma inogona kunge yakanaka, shuga yakawanda inotungamirira kune uremu uye chirwere chisingaperi.
Zvibvumirano zvinobvumidzwa
Zvekugadzira zvinotapira zvinogona kupa imwe nzira kune shuga sezvo iine mashoma kana pasina macalorie, asi pane yakawanda gakava rakatenderedza shuga inotsiva. Nyanzvi dzakawanda dzehutano nekudya zvinovaka muviri dzakamutsa mibvunzo pamusoro pekuti zvinotapira zvekugadzira zvine hutano, zvakachengeteka, uye zvinoshanda pakuderedza uremu. Vamwe vakapokanawo kuti zvinotsiva shuga zvinotapira zvokuti zvinotokurudzira kuravira kwezvokudya zvinotapira nezvinwiwa. Nekune rimwe divi, vamwe vanotsigira vanoti zvinotapira zvinogona kubatsira vanhu kuti vasiyane neshuga dzakawedzerwa vodzibvisa zvachose.
Kunyangwe pasina "yepamutemo" yekudya isina shuga, nyanzvi dzekudya dzinowanzobvumirana kuti iyo ine hutano vhezheni yechirongwa chekudya inobvisa shuga yakawedzerwa nekuisa pfungwa pane zvese zvekudya pane kungotsiva shuga ne zero-calorie zvinotapira.
Zvakakosha kuderedza kudya kwako shuga yakawedzerwa kusvika ku100 kusvika ku200 macalorie pazuva. Wese munhu anofanirwa kudzikamisa yakawedzerwa shuga yekudya kune gumi muzana yemacalorie ezuva nezuva kana mashoma.
Zvokudya zvine shuga yepanyama
Zvokudya zvakakwana izvo zvakasikwa zvine shuga hazvisi pamiganhu mukudya kwakakwana kusina shuga. Semuenzaniso, nepo michero yakazara semaranjisi nepineapple uye 100% muto wemichero unotapira, hauna shuga yakawedzerwa.
Zvisizvo, uye pamwe chikamu chechikonzero chekuvhiringidzika, zvigadzirwa sezvinwiwa zvemichero zvine shuga yakawedzerwa. Semuenzaniso, zvinwiwa zvakawanda zvecranberry juice zvinosanganiswa nemichero yemichero (iyo inowanzova neshuga yavo), shuga yakawedzerwa, uye mvura.
Kunyangwe zvichitenderwa pakudya kusina shuga, tingangoramba tichida kudzora macalorie averengerwa neshuga chaiyo seaya anowanikwa mumuchero kana kuonda chiri chimwe chezvinangwa zvako. Muto wakakura wemuchero unogona kuva nemakoriyumu akawanda segirazi rimwe chete reshuga soda. Asi zvirinani muto unopawo mavhitamini nemamineral.
shuga isina zvinwiwa
Soda, lemonade, inotapira iced tii, uye mitambo yakawanda uye zvinwiwa zvine simba zvine shuga yakawedzerwa uye, semhedzisiro, hazvibvumidzwe pakudya kusina shuga. Vatsigiri vezvokudya zvisina shuga vanokurudzira kunwa mvura yakachena kana carbonated, unsweetened tii kana kofi, uye 100% muto wemichero (mumwero).
Semuenzaniso menyu
Zvatinodya pakudya kusina shuga zvinogona kuenderana nokuti tine dambudziko rehutano here kana kuti tine zvinangwa zvekuderedza uremu. Semuenzaniso, vanhu vane kudya kwakaderera-carb se keto vanogona kudzivisa michero yakawanda uye yakawanda yakaoma carbohydrates, iyo inogona kuramba ichibatanidzwa mune zvimwe zvakasiyana-siyana zvehurongwa hwekudya husina shuga.
Iyo inotevera yemazuva matatu yekudya chirongwa haina-inosanganisirwa, ingori pfungwa yakajairika yekuti mazuva mashoma pakudya kwakadzikama, kwakaderera-shuga kunotaridzika sei.
Zuva 1
- Breakfast: Vegetable omelette; 1 kushumira sipinashi uye green kale juice; 1/2 mukombe we blackberries
- Zvokudya zvemasikati: Citrus, Kale, uye Quinoa Salad
- Kudya: salmon yakakangwa nequinoa uye 1/2 kapu yakakangwa broccoli
2 Zuva
- Chikudya chamangwanani: Bowl of oatmeal ine sipinashi uye feta, hafu yegrapefruit
- Zvokudya zvemasikati: Tuna Wrap; 1 cup red curry lentil soup nekare
- Kudya: Chicken roll-up yakafukidzwa nequinoa; muriwo wechirimo musanganise nemafuta omuorivhi
Zuva 3
- Chisvusvuro chemangwanani: 1 kapu yemangwanani quinoa yakazara nemabheri akavhenganiswa matsva nemaarumondi
- Zvokudya zvemasikati: 3/4 mukombe huku avocado saladi; 1 kapu yemiriwo sopu
- Kudya kwemanheru: 1 kushumira kweMediterranean prawns yakakangwa uye yemiriwo skewers; 1 cup brown mupunga kana couscous
Kubatsirwa
Pane zvakawanda zvinobatsira zvekudya pasina shuga yakawedzerwa.
inoshanda uye yechokwadi
Zvokudya zvakawanda, kunyanya izvo zvinokurudzira kuderedza uremu, hazvisi nguva dzose ndezvechokwadi mukuita. Mamwe madhiri anoita zvirevo zvakashinga zvekukurumidza kupera uremu munguva pfupi. Asi kazhinji kazhinji, zvirongwa izvi zvinoguma zvakundikana, uye chero uremu hunenge huchimboitika hunogona kudzokororwa kana tsika dzenguva dzose dzekudya dzichitangazve.
Chikafu chekudya-chakanangana neshuga-chisina kudya chinodzidzisa mararamiro ane hutano, sezvo kucheka shuga yakawedzerwa zvinoreva kuti uri kucheka zvakawanda zvakaputirwa uye zvakagadzikiswa zvekudya zvine zvigadzirwa zvekugadzira.
nyore kutevera
Chikafu chisina shuga hachina mazuva ekupedzisira, nhungamiro, mitemo, kana zvirambidzo (kunze kwekubvisa shuga yakawedzerwa). Iko hakuna mabhuku ekutenga kana zvigadzirwa kana zvekuwedzera zvekunyoresa, uye hazvibvumidzwe nemunhu mumwe chete ane mukurumbira kana veruzhinji.
Zvose zvatinofanira kuita ndezvokudzivirira shuga yakawedzerwa nekudya zvakakwana, zvokudya zvisina kugadziriswa pose pazvinogoneka, zvichiita ichi chirongwa chiri nyore kutevera.
inochinjika uye inochinjika
Sezvo pasina mitemo yakaoma uye inokurumidza pane kudya kusina shuga, izvo zvatinodya zvinoenderana nezvido zvedu uye bhajeti, uye chirongwa chinoenderana nemararamiro. Uyezve, sezvatinozvirumura zvishoma nezvishoma kubva kune shuga uye muviri unotanga kushuva kwechisikigo chikafu chinovaka muviri, kudya kusina shuga kunogona kukurudzira kufunga uye intuitive kudya.
Nokufamba kwenguva, kuomerera kumararamiro asina shuga kunogona kuve tsika pane kugadzirisa kwenguva pfupi kana kudya kwenguva pfupi.
Sustainable
Izvo zvine hutano uye zvakachengeteka kudya nenzira iyi nekusingaperi, uye zvishuwo zveshuga zvinofanira kupera nekufamba kwenguva. Chero bedzi isu tinonamatira nezvokudya zvakakwana uye tichiverenga zvinyorwa zvakanyatsonaka, tinogona kuona zviri nyore kunamatira kune ichi chikafu kwenguva refu.
Kutevera kudya kusina shuga (kana kunyange kudya kwakaderera-shuga) kunofanira kupa hutano hunobatsira, kusanganisira kuora muviri. Asi zvinogona kuva zvakaoma kubvisa zvachose shuga yakawedzerwa kubva pakudya.
Contraindication
Zvisinei, kune dzimwe njodzi kana kuipa kwemhando iyi yekudya.
Hapana nhungamiro yekutevera
Sezvo isiri hurongwa hwakarongeka, kudya kusina shuga kune mazano mashomanana kunze kwekubvisa shuga yakawedzerwa zvakakwana sezvinobvira. Iko hakuna calorie kana carb kuverenga pano, kwete kunyange kurudziro yekudzora chikamu.
Kunyangwe izvi zvichigona kubatsira kune avo vanotsvaga hurongwa hwekudya hushoma, vamwe vanhu vangangoda mamwe magadzirirwo uye maparamendi kuti asangane nehutano uye uremu zvinangwa. Semuenzaniso, pasina macalorie anodiwa kuti asangane, zvichiri kugona kudyisa pane chirongwa ichi.
Kunetsa
Kuravira kwakajairika kweshuga parutivi, kune shuga yakawanda yakavanzwa muzvikafu zvakawanda (zvimwe zvacho zvisingatarisirwi). Kusiyanisa shuga yakawedzerwa kubva kumashuga echisikigo kunogona kuva kwakaoma.
Semutemo wezvigunwe, kubheja kwako kwakanyanya kunamatira kune chaicho, chikafu chakazara uye kudzikisira zvakawanda zvakapakwa zviri nyore zvekudya. Tichagara tichiverenga zvinyorwa zvakanyatsonaka kuti titarise shuga yakawedzerwa.
Kutambisa nguva
Kunyangwe kutevera mararamiro asina shuga pasina mubvunzo kune hutano, ramba uchifunga kuti tichafanirwa kugadzirira, kuronga uye kubika zvimwe zvekudya zvakawanda.
Kune avo vapfupi nenguva, chikafu chisina shuga chingave chisiri icho chechokwadi sarudzo. Kunyanya kana iwe usina mazano ehunyanzvi.