Contents
Sonkorta, sida hadda loo yaqaan ku dhowaad qof kasta oo xiiseynaya cunto caafimaad leh, wuxuu leeyahay waxyaabo badan oo waxyeelo leh. Marka hore, sonkorta ayaa ah "madhan" kalooriyeyaasha, taas oo si gaar ah ugu xun in miisaanka la dhimo. Waxay si dhib yar ugu habboonaan kartaa dhammaan walxaha lagama maarmaanka u ah kalooriyada loo qoondeeyay. Marka labaad, sonkorta isla markiiba waa la nuugaa, yacni waxay leedahay glycemic index aad u sarreeya (GI), taas oo waxyeello weyn u leh sonkorowga iyo dadka ay hoos u dhacdo xasaasiyadda insulin ama cilladda dheef-shiid kiimikaadka. Waxaa sidoo kale la ogyahay in sonkorta ay kiciso rabitaanka cuntada iyo cunitaanka dadka buuran.
- Maaddada ugu horreysa waxaa badanaa loo yaqaannaa beddellada sonkorta. Kuwani badanaa waa carbohydrates ama waxay la mid yihiin walxaha qaabdhismeedka, badanaa si dabiici ah u dhaca, oo leh dhadhan macaan iyo kaloori isku mid ah, laakiin si tartiib tartiib ah u dheefshiido. Sidaa darteed, way ka ammaan badan yihiin sonkorta, in badan oo iyaga ka mid ah xitaa waxaa isticmaali kara dadka qaba cudurka macaanka. Laakiin wali, wax badan kama duwana sonkorta macaan iyo kaloriin ahaan.
- Kooxda labaad ee walxaha, asal ahaan ka duwan qaab dhismeedka sonkorta, oo leh kaloriin aan fiicnayn, oo dhab ahaantii sidata oo keliya dhadhanka. Way ka macaan yihiin sonkorta tobanaan, boqolaal, ama kumanaan jeer.
Fructose
Waxaa ku jira maltitol, sorbitol, xylitol, erythritol
Walax | Macaan sonkorta | Kalori, kcal / 100g | ugu badnaan qaadasho maalinle ah, g |
Sorbitol (E420) | 0.6 | 2.6 | 30-50 |
Xylitol (E967) | 0.9 | 2.4 | 30-50 |
Maltitol (E965) | 0.9 | 2.4 | 50-100 |
Erythritol (E968) | 0.6-0.7 | 0.2 | 50 |
Macmacaanka
Walax | Macaan sonkorta | Tayada dhadhanka | Features |
Saccharin (E954) | 400 | Dhadhanka birta, dhamaadka | Kuwa ugu raqiisan (xilligan) |
Stevia iyo noocyada (E960) | 250-450 | Dhadhan qadhaadh dhadhan qadhaadh | Dabiiciga ah asal ahaan |
Neotame (E961) | 10000 | Lagama heli karo Ruushka (waqtiga daabacaadda) | |
Aspartame (E951) | 200 | Dhadhanka daciifka ah | Dabiici ahaan aadanaha. U adkeysan karin kuleylka. |
Sucralose (E955) | 600 | Nadiifi dhadhanka sonkorta, dhammadkii waa la waayey | Mid aamin ah tirada. Qaali |
Saccharin.
Stevia iyo stevioside
- 5-10% stevioside (sonkor macaan: 250-300)
- 2-4% rebaudioside A - ugu macaan (350-450) iyo ugu qadhaadh
- 1-2% rebaudioside C.
- Cos –1% dulcoside A.
aspartame
sucralose
- dhadhanka ugu fiican (ku dhowaad lama kala saari karo sonkorta, dhadham ma leh)
- waxay u oggolaanaysaa kuleylka lagu dubo dubista
- nafley ahaan aan firfircooneyn (ha ku falcelin noolaha nool, bandhigyada aan tooska ahayn)
- farqiga weyn ee badbaadada (qiyaasta hawlgalka ee tobanaan milligram, ayaa aragti ahaan lagu qiyaasaa tijaabooyinka xoolaha aan xaddiga badneyn xitaa garaam, laakiin waa meel ku dhow nus koob oo ah Sucralose saafi ah)
Neotame
Marka maxaa fiican, sidee loo fahmaa?
- Dhammaan macmacaanada la oggol yahay oo ku badbaado tiro ku filan
- dhamaan macaaneeyeyaasha (iyo qaasatan kuwa raqiiska ah) waa walxaha dagaallada suuqgeynta (oo ay kujiraan soosaarayaasha sonkorta), iyo tirada beenta laga sheegayo ayaa aad uga sarreysa xadka ay macquul tahay in lagu fahmo macmiilka caadiga ah.
- dooro waxa aad ugu jeceshahay, waxay noqon doontaa ikhtiyaarka ugu fiican.
- Saccharin waa kan ugu raqiisan, ugu caansan, uguna macaan badan. Way fududahay in meel walba la helo, oo haddii dhadhankaagu kugu habboon yahay, waa kan ugu macquulsan ee macno kasta u beddelaya sonkorta.
- Haddii aad diyaar u tahay inaad u hurto tayada kale ee sheyga si aad u hubiso inay tahay "dabiici", dooro stevia. Laakiin wali waad fahamsan tahay in dhex-dhexaadnimada iyo nabadgelyadu aysan xiriir la lahayn.
- Haddii aad rabto macaaneeyaha ugu cilmibaarista badan uguna macquulsan - dooro aspartame. Dhammaan walxaha uu jidhka ku jajabiyaa waxay la mid yihiin cuntada caadiga ah. Kaliya halkan dubista, aspartame ma fiicna.
- Haddii aad u baahan tahay macaan tayo sare leh - u hoggaansanaanta dhadhanka sonkorta, iyo fikrad aragtiyeed ugu badnaan xagga saadka ah - dooro Sucralose. Way ka qaalisan tahay, laakiin adiga ayaa laga yaabaa, inay kugu habboon tahay lacagta. Isku day.
Wixii dheeraad ah ee ku saabsan macaaneeyaha ka daawo fiidiyaha hoose: