Zvibereko zvine shuga yakawanda

Zvibereko zvine shuga yakawanda

Muchero ndechimwe chezvokudya zvine hutano zvatingadyaIcho chinotova chikamu chinokosha chekudya kwedu. Izvo zvisingazivikanwi ndezvokuti kune michero ine shuga yakakwirira uye kune vanhu vasingakwanisi kushivirira kudya kukuru kwezuva nezuva. Nokuda kwaizvozvi tichaziva michero ine shuga yakawanda.

Sangano Rehutano Pasi rese (WHO) inokurudzira kutora pamusoro 12 mashupuni ezuva nezuva eshuga. Kupfuura izvozvo, zvinogona kukonzera matambudziko akakomba nekufamba kwenguva kumuviri wedu. Iwe unofanirwa kuziva shuga ine muchero inonzi fructose, iyo isina kuumbwa kwakafanana neinozivikanwa uye iri. kugaya zvakasiyana nevanhu.

Ndeupi muchero une shuga yakawanda?

Ngatisakanganwe kuti chibereko chimwe chezvikamu zvikuru zvezvokudya zvedu. Iyo inokurudzirwa kushandiswa kwezuva nezuva inenge 400 gramu, iyo yakaenzana ne zvidimbu zvitatu kana zvina. Ane kuumbwa kwakakwira muvhitamini, zvicherwa uye fiber sezvinhu zvikuru, asi ivo zvakare vane zvakawanda uye zvinobatsira zvakanyanya kumuviri.

Shuga inowanikwa mumuchero inowanikwa zvakasikwa uye ine fructose, glucose uye sucrose. Aya marudzi matatu eshuga anosiyana zvichienderana nemuchero. fructose ishuga iri nyore isina kubatanidzwa kune chero imwe molecule. glucose Iyo inogadzirwa neiyo metabolism yemakhahydrates. sucrose Ndiyo shuga yatinowana patafura yedu, yakagadzirwa neshuga mbiri dzakapfuura.

Zvadaro, tinoratidza michero ine magiramu akawanda mukati meboka rezvokudya izvi. In kudya kwakaderera kwekoriori, kana kuti pakudya kusina shuga, zvingakurudzirwa kushandiswa kwakaderera mumuchero iwoyo nemupiro wakaderera wechinhu ichi.

Custard apple

Zvibereko zvine shuga yakawanda

Inogona kunge iine zvimwe 20 g shuga pa 100 g yemichero. Hachisi chikafu chinodyiwa munyika medu sezvimwe zvatinowana patafura yedu. Muchero uyu unosvika pakuva neshuga dziri nyore senge sucrose, glucose uye fructose. Zviri zvikuru yakapfuma mu potassium uye vitamin C.

Bhanana

Ndicho chimwe chezvokudya zvinodyiwa zvakanyanya pamatafura edu. Kana bhanana richiibva, ndipo panobva pawedzera shuga. Kana yakasvibira, aya makabhohaidhiretsi anenge ari sitachi uye anozonyanya kuoma kugaya. Contains 20 g shuga pa 100 g yemichero. Zviri zvikuru yakapfuma mu potassium uye fiber, fiber inotora shuga yakawandisa nemafuta muhurongwa hwedu hwekugaya.

Mazambiringa

Zvibereko zvine shuga yakawanda

Inosanganisira 16 g shuga pa 100 g yemichero. Ihwo hutano hwakanyanya uye huri nyore kudya chikafu, pamwe nekuve chimwe chemichero yakakosha kugadzira waini yedu yakakurumbira. Mashuga ayo ari nyore kugaya, ane fructose, glucose, sucrose, dextrose uye levulose. Vanewo a mupiro mukuru wevhitamini B6 uye C.

Maonde

Zvibereko zvine shuga yakawanda

Ndiyo imwe yemichero yezhizha, ine pamusoro 16 magiramu pa100 magiramu muchikafu ichi. Iine shuga dzakadai sefructose, sucrose uye glucose, izvo zviri nyore kugaya. Zvakanyanya yakawanda potassium chinhu chine tsandanyama.

Mango

Zvibereko zvine shuga yakawanda

Mubato une 13,6 magiramu eshuga pa100 magiramu. Chibereko ichi chakanakira kuperekedza akawanda madhiri, asi panguva imwechete ine zvimwe zvakawanda zvinhu zvakaita se vhitamini C uye E, amino acids, calcium uye iron.

Cherries

Muchero uyu une anenge 13,5 magiramu pa100 g yemuchero. Pakupera kwechirimo isu tinogona kutodya chikafu chinonaka ichi, chakapfuma mumashuga akareruka senge fructose, glucose uye sucrose. Iyo yakakwirira mu fiber, magnesium, iron, calcium uye potassium.

Apple

Zvibereko zvine shuga yakawanda

Tine muchero uyu mune akati wandei mafomati. Zvichienderana nekukura kwayo, inogona kunge iine shuga yakawanda kana shoma. Kazhinji ine 12 magiramu pa100 g yemichero. Apuro chimwe chezvokudya zvine hutano mukudya kwedu, ndeye antioxidant yakakura uye nekuda kwemaitiro ayo anogona kudzivirira cerebrovascular zvirwere uye mamwe marudzi egomarara.

Mapeya

Muchero uyu unewo huwandu hwakawanda hweshuga. anobata kusvika 17 magiramu pa100 magiramu chekudya ichi. Kana iwe uchida kuipedza uye iwe usingade yakawanda yeshuga, unogona kuigovana neimwe yogati kana saladhi. Contains kugovera kukuru kwe electrolytes uye yakanakira kunwa mushure mekutamba mitambo kana kupisa zuva.

Mimwe michero ine shuga yakawanda tinogona kuwana plum nayo 11 magiramu, kiwi ine 10,6 magiramu kana persimmon ine 16 magiramu. ari michero yakaomeswa tinofanira kuvabatanidza mumupiro mukuru mushuga. Maitiro ayo anosanganisira kushandurwa kwekupera mvura mumuviri, kubvisa kusvika ku80% yemvura yayo. Nenzira iyi tinogona kuona kuti ine shuga yakawanda yakanyanyisa uye naizvozvo, inofanira kunge iri chikafu chinofanira kunyatsodyiwa.


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  1. Inotarisira iyo data: Miguel Ángel Gatón
  2. Chinangwa cheiyo data: Kudzora SPAM, manejimendi manejimendi.
  3. Legitimation: Kubvuma kwako
  4. Kutaurirana kwedata
  5. Dhata yekuchengetedza: Dhatabhesi inobatwa neOccentus Networks (EU)
  6. Kodzero: Panguva ipi neipi iwe unogona kudzora, kupora uye kudzima ruzivo rwako