Entọ - shuga

A na-eji shuga akọwa ọtụtụ ogige nke dịgasị iche na ụtọ. Sugars a na-ahụkarị gụnyere:

• Glucose
• Fructose
• Galactose
• Sucrose (okpokoro okpokoro nkịtị)
• Lactose (shuga a hụrụ na mmiri ara ehi)
• Maltose (ngwaahịa nke mgbaze starch)

A na-ahụ shuga dị na mmiri ara ehi (lactose) na mkpụrụ osisi (fructose). Imirikiti shuga na nri America sitere na shuga agbakwunye na ngwaahịa nri.

Fọdụ ọrụ shuga gụnyere:

• Nye ụtọ ekpomeekpo mgbe etinyere ya na nri.
• Nọgide na-adị ọhụrụ na nri.
• Mee ka ihe na-eche nche na jams na jellies.
• Mee ka ekpomeekpo dị na anụ esichara.
• Nye gbaa ụka maka achịcha na pịkụl.
• Tinye otutu na ice cream na aru na sodas carbonated.

Ihe oriri ndị nwere sugar ndị na-abụghị nke ha (dị ka mkpụrụ osisi) nwekwara vitamin, mineral na fịba. Ọtụtụ nri ndị agbakwunye sugars na-agbakwunye calorie na-enweghị nri. A na-akpọkarị nri na ihe ọ drinksụ drinksụ ndị a kalori.

Imirikiti ndị mmadụ maara na enwere ọtụtụ shuga agbakwunye na soda. Agbanyeghị, mmiri "ụdị vitamin" a ma ama, ihe ọ sportsụ sportsụ egwuregwu, ihe ọ coffeeụ coffeeụ kọfị, na ihe ọ energyụ energyụ ike nwere ike nwee ọtụtụ shuga agbakwunye.

Sweetfọdụ ihe ụtọ na-eme site na nhazi ogige shuga. Ndị ọzọ na-eme onwe ha.

Sucrose (okpokoro okpokoro):

• Sucrose na-adịkarị n'ọtụtụ nri, a na-agbakwunye ya na ihe ndị a na-ere ahịa. Ọ bụ disacharride, nke emere 2 monosaccharides - glucose na fructose. Sucrose gụnyere raw sugar, granulated sugar, brown sugar, sugar confectioner, na turbinado sugar. A na-eme shuga tebụl site na okpete ma ọ bụ shuga beets.
• A na-edozi shuga shuga, sie ike, ma ọ bụ sie ike. Agba aja aja. Raw Raw bụ akụkụ siri ike fọdụrụ mgbe mmiri mmiri si na mmiri ihe ọ ofụ ofụ nke okpete na-amịpụ.
• A na-eme shuga na-acha odo odo site na kristal shuga nke na-esi na syrup molasses. Enwere ike ịme aja aja site na ịgbakwunye molasses na shuga granulated ọcha.
• Sugar Confectioner (nke a makwaara dị ka ntụ ntụ) bụ ezigbo ala sucrose.
• Sugar turbinado bu shuga amachaghi nke oma nke n’adabatakwa molasses ya.
• Sugars na-acha uhie uhie na aja aja adịghị ahụ ike karịa shuga na-acha ọcha.

Ndị ọzọ a na-ejikarị eme ihe:

• Fructose (mkpụrụ osisi shuga) bụ mkpụrụ osisi na-ewere ọnọdụ na mkpụrụ osisi niile. A na-akpọkwa ya levulose, ma ọ bụ shuga mkpụrụ osisi.
• Mmanụ a .ụ bụ ngwakọta nke fructose, glucose, na mmiri. A na-emepụta ya site na a beụ.
• Nnukwu sirop fructose ọka (HFCS) na ọka sirop sitere na oka. Sugar na HFCS nwere ihe fọrọ nke nta ka ọ bụrụ otu ihe ụtọ. HFCS na-ejikarị ihe ọ drinksụ drinksụ dị nro, ihe ndị achicha, na ụfọdụ ngwaahịa mkpọ.
• Dextrose dị ka glucose. A na-ejikarị ya maka ebumnuche ahụike dịka IV hydration na ngwaahịa nri nne na nna.
• Gbanwee shuga bụ ụdị shuga sitere n'okike nke a na-eji enyere aka mee ka swiiti na ihe esiri sie ụtọ. Mmanụ aeyụ bụ shuga na-agbanwe agbanwe.

Ahoụ mmanya na-aba n'anya:

• Mmanya na-egbu mmanya gụnye mannitol, sorbitol, na xylitol.
• A na-eji ihe ndị a na-eme ka ụtọ dị ka ihe dị iche iche n'ọtụtụ ngwaahịa nri akpọrọ "enweghị shuga", "onye ọrịa mamịrị", ma ọ bụ "obere carb". Ndị a na-atọ ụtọ na-etinye ahụ ha n'ahụ karịa nwayọ karịa suga. Ha nwekwara ihe dị ka ọkara nke calorie shuga. Ekwesighi ka ha ghachu ha anya na ndi ozo ndi nwere sugar kalori. Mmanya na-egbu shuga nwere ike ibute ọnya afọ na afọ ọsịsa na ụfọdụ ndị mmadụ.
• Erythritol bụ mmanya na-a sugarụ shuga na-adịkarị na mkpụrụ osisi na nri gbara ụka. Ọ bụ 60% na 70% dị ụtọ dị ka okpokoro okpokoro, mana o nwere obere calorie. Ọzọkwa, ọ naghị ebute oke mmụba nke ọbara shuga mgbe nri gachara ma ọ bụ kpatara ezé ezé. N'adịghị ka mmanya ndị ọzọ na-a sugarụ shuga, ọ naghị akpata iwe afọ.

Typesdị shuga ndị ọzọ:

• Agave nectar a na-ukwuu hazie ụdị sugar si Agave tequiliana (tequila) osisi. Agave nectar bu ihe di ka 1.5 okpukpu karia shuga obula. O nwere ihe dị ka calorie 60 n'otu ngaji ma e jiri ya tụnyere calorie 40 maka otu ego nke okpokoro okpokoro. Agave nectar adịghị mma karịa mmanụ a honeyụ, shuga, HFCS, ma ọ bụ ụdị ihe ọ otherụ otherụ ndị ọzọ.
• Glucose achọtara ya na mkpụrụ osisi na obere. Ọ bụkwa sirop emere site na stachi ọka.
• Lactose (mmiri ara ehi shuga) bụ carbohydrate nke dị na mmiri ara ehi. Ihe mejupụtara ya bu glucose na galactose.
• Maltose (malt sugar) a na-emepụta n'oge gbaa ụka. A na-ahụ ya na biya na achịcha.
• Maple shuga na-abịa site na mmiri nke osisi maple. Ihe mejupụtara ya bu sucrose, fructose, na glucose.
• Molasis ewepụtara ya na ihe ndị fọdụrụ na usoro okpete.
• Stevia na-atọ ụtọ bụ nnukwu ihe ọkụkụ sitere na stevia osisi nke FDA ghọtara. Stevia dị 200 ruo 300 okpukpu karịa shuga.
• Mọnk mkpụrụ sweeteners sitere na mkpụrụ osisi monk. Ha nwere calorie efu na-eje ozi n'otu n'otu ma ha dị okpukpu 150 ruo 200 okpukpu karịa shuga.

Okpokoro shuga na-enye calorie na enweghị nri ndị ọzọ. Ihe na-atọ ụtọ na calorie nwere ike ibute ezé.

Nnukwu nri nwere shuga nwere ike itinye aka na uru ụmụaka na ndị okenye bara ụba. Oké ibu na-eme ka ohere nke ọrịa shuga 2, ọrịa metabolic, na ọbara mgbali elu dịkwuo elu.

Mmanya nwere shuga dị ka sorbitol, mannitol, na xylitol nwere ike ibute ọnya afọ na afọ ọsịsa mgbe a riri ya n'ọtụtụ.

Sugar dị na ndepụta nke nri na ọgwụ ọjọọ nke United States (FDA) nke nri dị mma. O nwere calorie 16 na teaspoon ọ bụla ma ọ bụ calorie 16 kwa gram 4 ma nwee ike iji ya.

Hearttù Na-ahụ Maka Obi n'Amerịka (AHA) na-atụ aro ka ị belata oke shuga dị na nri gị. Nkwado ahụ gbasara ụdị shuga niile agbakwunyere.

• Womenmụ nwanyị agaghị enweta ihe karịrị 100 kalori kwa ụbọchị site na shuga agbakwunye (ihe dịka teaspoons 6 ma ọ bụ 25 grams shuga).
• Mụ nwoke agaghị enweta calorie 150 kwa ụbọchị site na shuga agbakwunyere (ihe dịka teaspoons 9 ma ọ bụ 36 grams shuga).

Ngalaba Ọrụ Ugbo nke United States (USDA) Ntuziaka nri maka ndị America na-atụ aro ịmachi sugars agbakwunyere karịa 10% nke calorie gị kwa ụbọchị. Zọ ụfọdụ ị ga-esi belata ị intakeụ shuga gụnyere:

• Na-a waterụ mmiri karịa soda mgbe niile, mmiri "ụdị vitamin", ihe ọ sportsụ sportsụ egwuregwu, ihe ọ coffeeụ coffeeụ kọfị, na ihe ọ energyụ energyụ ike.
• Rie obere swiiti na ihe ụtọ dị ụtọ dị ka ice cream, kuki, na achịcha.
• Gụọ aha nri maka shuga ndị agbakwunyere na nri na nri.
• Enweghị nkwado ọ bụla kwa ụbọchị maka shuga na-apụtakarị na mmiri ara ehi na ngwaahịa mkpụrụ osisi, mana nke ka ukwuu ọ bụla shuga nwere ike inwe mmetụta na-adịghị mma na ahụike gị. Ọ dị mkpa ịnwe nri kwesịrị ekwesị.

Ntuziaka nri American Diabetes Association na-ekwu na ịkwesighi izere shuga na nri niile nwere shuga ma ọ bụrụ na ị nwere ọrịa shuga. Can nwere ike iri nri ole na ole n'ọnọdụ ndị ọzọ carbohydrates.

Ọ bụrụ na ị nwere ọrịa shuga:

• Sugars na-emetụta glucose ọbara dị ka carbohydrates ndị ọzọ mgbe a na-eri nri na nri ma ọ bụ nri. Ọ ka dị mma ịbelata ihe oriri na ihe ọ andụ drinksụ na shuga agbakwunyere, na iji nlezianya nyochaa ogo shuga dị n'ọbara gị.
• Nri ndị nwere mmanya na-egbu shuga nwere ike ịnwe calorie ole na ole, mana gbaa mbọ gụọ ederede maka ọdịnaya nke nri ndị a. Ọzọkwa, lelee ogo shuga dị n'ọbara gị.

Wepu AB, Boucher JL, Cypress M, et al. Ntuziaka ọgwụgwọ na-edozi ahụ maka njikwa nke ndị okenye nwere ọrịa shuga. Ọrịa shuga. 2014; 37 (bunye 1): S120-143. PMID: 24357208 www.ncbi.nlm.nih.gov/pubmed/24357208.

Gardner C, Wylie-Rosett J; Nke a Kọmitii Nutrition American American Association nke Council on Nutrition, et al. Ndị na-atọ ụtọ na-adịghị edozi ahụ: iji ya na echiche ahụike ugbu a: nkwupụta sayensị sitere na American Heart Association na American Diabetes Association. Ọrịa shuga. 2012; 35 (8): 1798-1808. PMID: 22778165 www.ncbi.nlm.nih.gov/pubmed/22778165.

Ngalaba Na-ahụ Maka Ahụike na Ọrụ Ndị Ọrụ U.S. Ntuziaka nri 2015-2020 maka ndị America. 8th ed. health.gov/dietaryguidelines/2015/guidelines/. Bipụtara na December 2015. Nabata July 7, 2019.

Ngalaba Ọrụ Ugbo nke U.S. Nri na-edozi ahụ na-adịghị edozi ahụ. www.nal.usda.gov/fnic/nutritive-and-nonnutritive-sweetener-resources. Nabata July 7, 2019.