Ponena za kusangalala ndi kukoma kokoma ndi kokoma kwa mapichesi, anthu ambiri amagwiritsa ntchito mitundu ya mapichesi m'zitini. Mapichesi m'zitini ndi njira yabwino komanso yokoma yosangalalira zipatso zachilimwe chaka chonse. Komabe, funso lofala limabuka: Kodi mapichesi, makamaka a m'zitini, ali ndi shuga wambiri? M'nkhaniyi, tifufuza kuchuluka kwa shuga m'mapichesi, kusiyana pakati pa mitundu yatsopano ndi ya m'zitini, komanso zotsatira za kudya mapichesi m'zitini pa thanzi.
Mapeyala achikasu amadziwika ndi mtundu wawo wowala komanso kukoma kokoma. Ndi gwero lolemera la mavitamini A ndi C, ulusi wazakudya, ndi ma antioxidants. Komabe, pankhani ya kuchuluka kwa shuga, yankho lake lingasiyane kutengera momwe mapeyala amakonzedwera ndikusungidwa. Mapeyala achikasu atsopano ali ndi shuga wachilengedwe, makamaka fructose, zomwe zimapangitsa kuti azitha kutsekemera. Pa avareji, pichesi imodzi yachikasu yatsopano imakhala ndi pafupifupi magalamu 13 a shuga.
Mapichesi akaikidwa m'zitini, shuga wawo umasiyana kwambiri. Mapichesi oikidwa m'zitini nthawi zambiri amasungidwa mu madzi a manyuchi, zomwe zimapangitsa kuti shuga wambiri ukhale wochuluka ku chinthu chomaliza. Madzi a manyuchi amatha kupangidwa kuchokera ku madzi a chimanga okhala ndi fructose wambiri, shuga, kapena madzi a manyuchi, kutengera mtundu ndi njira yokonzekera. Chifukwa chake, gawo limodzi la mapichesi opangidwa m'zitini lingakhale ndi magalamu 15 mpaka 30 a shuga, kutengera ngati ali mu madzi a manyuchi opepuka, madzi olemera, kapena madzi a manyuchi.
Kwa iwo omwe amasamala zaumoyo wawo kapena omwe amasamala za shuga womwe amadya, kuwerenga zilembo za mapichesi m'zitini n'kofunika kwambiri. Makampani ambiri amapereka mitundu yosiyanasiyana yopakidwa m'madzi kapena madzi opepuka, zomwe zingachepetse kwambiri kuchuluka kwa shuga. Kusankha mapichesi m'zitini opakidwa m'madzi kapena madzi kungakhale njira yabwino kwambiri, yomwe ingakuthandizeni kusangalala ndi zipatso popanda shuga wowonjezera.
Chinthu china choyenera kuganizira ndi kukula kwa magawo. Ngakhale kuti mapichesi okhala m'zitini angakhale ndi shuga wambiri kuposa mapichesi atsopano, kuchepetsa thupi ndikofunikira. Zakudya zazing'ono zingakhale zowonjezera zokoma pazakudya zoyenera, zomwe zimapatsa michere yofunika komanso kukoma kokoma. Kuwonjezera mapichesi okhala m'zitini ku maphikidwe monga ma smoothies, masaladi, kapena zakudya zotsekemera kungapangitse kuti kukoma kwanu kukhale kokoma, koma samalani ndi shuga womwe mumadya.
Ndikofunikanso kudziwa kuti shuga womwe uli mu zipatso, kuphatikizapo mapichesi, ndi wosiyana ndi shuga wowonjezera womwe umapezeka muzakudya zokonzedwa. Shuga wachilengedwe womwe uli mu zipatso umakhala ndi ulusi, mavitamini, ndi michere yomwe imathandiza kuchepetsa kuchuluka kwa shuga m'magazi. Chifukwa chake ngakhale mapichesi am'zitini angakhale ndi shuga wambiri, akhoza kukhalabe gawo la zakudya zabwino akamadya pang'ono.
Pomaliza, mapichesi, kaya atsopano kapena a m'zitini, ali ndi kukoma kokoma komanso maubwino ambiri pa thanzi. Mapichesi a m'zitini angakhale ndi shuga wambiri chifukwa cha madzi owonjezera, koma bola mutasankha mwanzeru ndikusamala kukula kwa zipatso zanu, mutha kusangalala ndi chipatso chokoma ichi popanda kudya shuga wambiri. Onetsetsani kuti mwayang'ana chizindikirocho ndikusankha mitundu yodzaza ndi madzi kapena madzi opepuka kuti muwongolere kuchuluka kwa shuga womwe mumadya. Chifukwa chake, nthawi ina mukatenga chidebe cha mapichesi, mutha kusangalala ndi kukoma kwawo uku mukuyang'anira kuchuluka kwa shuga komwe ali nako.
Nthawi yotumizira: Januwale-20-2025