Fumana mme u fokolise tsoekere le tse ling tse monate ho theola 'mele le ho ikutloa u le betere
Litapole tse eketsehileng ke mohloli oa lik'halori tse se nang thuso. Seroa ka tlhaho, joalo ka tse litholoana le lebese, hangata li tlatsoa ka limatlafatsi tse ling. Empa tsoekere e ekelitsoeng e tlatsa lik'hilojule mme ha ho letho le leng. Haeba o leka ho theola boima ba 'mele, ho qoba lijo tse nang le tsoekere e eketsehileng ke habohlokoa.
Litsela Tse 3 tsa ho Fumana Tsoekere e Eketsehileng
1. sekotlolo sa tsoekere. E lumela kapa che, mohlomong u ka ba mohloli o tloaelehileng oa tsoekere e eketsehileng lijong tsa hau.
Ka linako tse ling re na le kelello ho eketsa tsoekere lijong tsa rona ntle le ho ela hloko. Ka mohlala, ke hangata hakae u kenang tsoekere ho lijo tse kang lijo-thollo, kofi, sinamone kapa litholoana tse ncha feela ka tloaelo?
Bohato ba pele ba ho fumana le ho tlosa tsoekere e eketsehileng ha u ja ke ho tseba hore na spoonfuls eo re e eketsang lapeng ke efe. Ho etsa sena, etsa hore sekotlolo se be thata ho fihla. E tla u fa motsotso oa ho nahana ka makhetlo a mabeli ka khetho ea hau ea ho eketsa lijo tse monate. Lik'hilojule tse tsoekere li ka eketsa ka potlako e le hore u lokela ho nahanisisa haeba u tla e sebelisa.
2. Fumana tsoekere e eketsehileng lebitsong la phepo. Sebaka se latelang ho fumana tsoekere ke lijong tseo u li jang. Lihlahisoa tse ngata tse sebetsitsoeng, esita le tseo u ke keng ua li belaella, li na le tsoekere. Ka mohlala, lijo tse ngata tse monate joaloka pere ea peanut li na le tsoekere esita le li-salsas le li-ketchup tse entsoeng ka khoebo li na le monate o monate.
Ho fumana hore na lijo tsa hau li na le tsoekere, qala ka ho hlahloba lebokose la Tlhahiso ea Nutrition.
U tla bona mola o le tlase tlase ho letšoao le fanang ka palo ea tsoekere ea grams ho e mong le e mong ea sebetsang sehlahisoa. Empa e-ba seli hobane palo eo e ka ferekanya.
Ntlha ea pele, ligrama tse thathamisitsoeng ke bakeng sa ho sebeletsa sehlahisoa sa lijo. Na o tseba phapang pakeng tsa boholo ba karolo le ho sebeletsa boholo ?
Etsa bonnete ba hore haeba karolo ea hau e kholo ho feta ea u sebeletsang u atisa ligrama tsa tsoekere palo ea likarolo tseo u li jang.
Ea bobeli, nomoro e thathamisitsoeng ka lebokose la Tlhahiso ea Nutrition ke lenane le kopantsoeng bakeng sa tsoekere ea tlhaho le e tsoelehileng. Ha e le hantle, o batla ho etsa bonnete ba hore ha o fete kakaretso ea palo ea letsatsi le letsatsi ea tsoekere. Empa tsoekere ea tlhaho ea tlhaho e ka 'na ea se ke ea e-ba bothata ho uena ntle le hore u je lijo tse sa thibeloang, joaloka lefu la tsoekere. Li-sugar tse eketsehileng ke bothata ho batho ba bangata. Joale u tseba joang hore sehlahisoa se na le tsoekere e eketsehileng? U ntse u tsoela pele ho sheba lebokose lethathamong la metsoako.
3. Fumana tsoekere e eketsehileng lethathamong la metsoako. Ho fumana tsoekere e patehileng ka lethathamong la lisebelisoa ho nka boiphihlelo bo botle. Ka bomalimabe lihlahisoa tse seng kae tsa lijo li bitsa tsoekere ka lebitso leo lebitso. Hangata ba sebelisa mantsoe a mang a thata ho a khetholla.
Melao e le 'ngoe ea lesela ke ho batla lentsoe leha e le lefe le qetellang ka "tsohle". Tsena ke tse ling tsa mantsoe ao baetsi ba 'ona ba ka a sebelisang ho hlalosa tsoekere e kentsoeng sehlahisoa.
- Letlalo le nang le lero
- Koro e tsoekere
- Li-crystals tsa metsi
- Khomo ea tsoekere
- Semela se monate
- Sirapo ea sione
- Letsoalo la fructose
- Dextrose
- Mokelikeli oa mobili o tsoang ka har'a mokelikeli
- Fructose
- Litholoana tsa lero la litholoana li beha haholo
- Glucose
- Sirapo ea poone ea High-fructose
- Mahe a linotsi
- Senya tsoekere
- Lactose
- Maltose
- Sirapa ea malt
- Molasses
- Ho tsoekere e tsoekere
- Sucrose
- Tsoekere
- Syrup
Haeba u bona e 'ngoe ea mabitso a thathamisitsoe, joale sehlahisoa se na le tsoekere e eketsehileng. Haeba tsoekere e thathamisitsoe e le e 'ngoe ea lisebelisoa tsa pele, joale ke motsoako o ka sehloohong.
Nka Etsa'ng Haeba ke sa Khaotse Tsoekere?
Joale u tseba joang hore u na le bothata ba tsoekere? Ho na le matšoao a 'maloa a tloaelehileng a ts'oaetso ea tsoekere. E mong oa bona o na le bothata ba ho fokotsa lihlahisoa tsa lijo tse monate lijong tsa hau.
Empa haeba u fumana hore u na le tsoekere e mpe, u se ke ua tšoha.
Ho na le litsela tse bonolo tsa ho fumana tsoekere e eketsehileng ho tsoa lijong tsa hau le ho phela bophelo ba tsoekere e tlase. 'Me ho bohlokoa ho etsa joalo! Ntle le tsoekere e ekelitsoeng, u ka ithuta ho ntlafatsa thabo ea hau ea lijo. 'Me menyetla e ntle ea ho fokotsa ts'oaetso ea hau e tla bolela ho fokotsa kakaretso ea khalori ea hau. Ebe, liphello ho sekhahla li tla latela.
Lisebelisoa:
> American Heart Association. Litlhapi, li tsoeletse tsoekere le li-sweeteners. http://www.heart.org/HEARTORG/HealthyLiving/HealthyEating/HealthyDietGoals/Sugars- le lik'habohaedreite_UCM_303296_Article.jsp # .V8zeBpMrLsk.
> Mohloli oa Nutrition, Sekolo sa Harvard sa Bophelo ba Sechaba. Eketsetse tsoekere nakong ea lijo. https://www.hsph.harvard.edu/nutritionsource/carbohydrates/added-sugar-in-the-diet/
> USDA. Tataiso ea lijo bakeng sa Maamerika. Khaolo ea 7 Lihabohaedreite. https://health.gov/DietaryGuidelines/dga2005/document/html/chapter7.htm.