Pankhani yosangalala ndi kukoma kokoma ndi kotsekemera kwa mapichesi, anthu ambiri amatembenukira ku mitundu ya zamzitini. Mapichesi am'zitini ndi njira yabwino komanso yokoma yosangalalira zipatso zachilimwechi chaka chonse. Komabe, funso lofala limabuka: Kodi mapichesi, makamaka zamzitini, ali ndi shuga wambiri? M'nkhaniyi, tifufuza za shuga wa mapichesi, kusiyana pakati pa mitundu yatsopano ndi yam'chitini, ndi zotsatira za thanzi la kudya mapichesi am'chitini.
Mapichesi achikasu amadziwika ndi mtundu wawo wowala komanso kukoma kokoma. Ndiwo magwero olemera a mavitamini A ndi C, fiber fiber, ndi antioxidants. Koma pankhani ya shuga, yankho limatha kusiyanasiyana malinga ndi momwe mapichesi amakonzedwera ndikusungidwa. Mapichesi atsopano achikasu amakhala ndi shuga wachilengedwe, makamaka fructose, omwe amathandizira kutsekemera kwawo. Pa avareji, pichesi imodzi yowoneka bwino yachikasu imakhala ndi pafupifupi magalamu 13 a shuga.
Mapichesi akaikidwa m'zitini, shuga wawo amatha kusiyana kwambiri. Mapichesi am'chitini nthawi zambiri amasungidwa mumadzi, omwe amawonjezera shuga pang'ono ku chinthu chomaliza. Manyuchi amatha kupangidwa kuchokera ku manyuchi a chimanga a fructose, shuga, kapena ngakhale madzi, kutengera mtundu ndi njira yokonzekera. Chifukwa chake, mapichesi am'chitini amatha kukhala ndi 15 mpaka 30 magalamu a shuga, kutengera ngati ali ndi madzi opepuka, madzi olemera, kapena madzi.
Kwa iwo omwe ali ndi chidwi ndi thanzi kapena kuwonera momwe amadya shuga, kuwerenga zolemba zapichesi zam'chitini ndikofunikira. Mitundu yambiri imapereka zosankha zodzaza madzi kapena madzi opepuka, omwe amatha kuchepetsa kwambiri shuga. Kusankha mapichesi am'chitini odzaza m'madzi kapena madzi kungakhale njira yathanzi, kukulolani kusangalala ndi chipatsocho popanda shuga wowonjezera.
Mfundo ina yofunika kuiganizira ndi kukula kwa magawo. Ngakhale mapichesi am'chitini amatha kukhala ndi shuga wambiri kuposa mapichesi atsopano, kusamala ndikofunikira. Kutumikira kwazing'ono kungakhale chowonjezera chokoma ku zakudya zopatsa thanzi, kupereka zakudya zofunikira komanso kununkhira kolemera. Kuonjezera mapichesi am'chitini ku maphikidwe monga smoothies, saladi, kapena zokometsera kungapangitse kukoma, koma samalani ndi kudya kwanu shuga.
Ndikoyeneranso kudziwa kuti shuga mu zipatso, kuphatikizapo mapichesi, ndi osiyana ndi shuga wowonjezera omwe amapezeka muzakudya zokonzedwa. Shuga wachilengedwe mu zipatso amatsagana ndi fiber, mavitamini, ndi mchere zomwe zimathandizira kuchepetsa shuga wamagazi. Chifukwa chake, ngakhale mapichesi am'chitini atha kukhala ochulukirapo mu shuga, amatha kukhalabe gawo lazakudya zopatsa thanzi akamadyedwa moyenera.
Pomaliza, mapichesi, kaya atsopano kapena amzitini, amakhala ndi kukoma kosangalatsa komanso mapindu ambiri azaumoyo. Mapichesi am'chitini akhoza kukhala apamwamba mu shuga chifukwa cha madzi owonjezera, koma malinga ngati mutasankha mwanzeru ndikuwona kukula kwa gawo lanu, mukhoza kusangalala ndi chipatso chokoma ichi popanda kudya shuga wambiri. Onetsetsani kuti mwayang'ana chizindikirocho ndikusankha mitundu yodzaza ndi madzi kapena madzi opepuka kuti muchepetse shuga. Chifukwa chake, mukadzatenganso chitini cha mapichesi, mutha kusangalala ndi kukoma kwawo uku mukuyang'ana momwe aliri ndi shuga.
Nthawi yotumiza: Jan-20-2025