Ukudla ngokulinganisela kuyisihluthulelo sempilo enhle, inhlala-kahle nesibalo esithandekayo. Ukuba khona kweshukela ekudleni kwansuku zonke kunomthelela ongemuhle emzimbeni womuntu, ukulimala kwayo sekufakazelwe isikhathi eside ososayensi.
Ukusetshenziswa ngokungalawulwa koshukela ocwengekile kungavusa ukubonakala kwe-metabolic syndrome, isifo esingathi sína. Labo abakhathalela impilo yabo futhi abangafuni ukuba ngelinye ilanga bagule ngesibindi, bagule yi-atherosulinosis noma bahlaselwe yisifo senhliziyo, kufanele balethe indawo yokudla ushukela ekudleni kwabo. Ukuntuleka kwamaswidi ngeke kuzwakale, njengoba kungokwenqatshwa ngokuphelele ngalo mkhiqizo, ikakhulukazi kusukela namuhla uhlu lwabangena esikhundleni sikashukela luhluke kakhulu futhi lubanzi.
Ama-analog ashukela ayadingeka ukuze ukudla kuthole ukunambitheka okumnandi ngaphandle kokusebenzisa owokugcina. Imvamisa zenziwa ngesimo samathebulethi, ngamaphawundi ancibilikayo, kepha kwesinye isikhathi zenziwa ngesimo setshezi (isiraphu). Amacwecwe anconywe ukuthi ancibilike koketshezi kuqala bese kuphela anezelwa ekudleni. Izengezo zihlukaniswe ngamaqembu amabili: i-artificial (non-nutritive) neyemvelo (ephezulu ikhalori).
Ama-analogues ashukela wokufakelwa
I-sweetener engenamsoco ibizwa nangokuthiwa yokwenziwa, ngokwemvelo ayikho.
Leli qembu lifaka izengezo ezifana ne-saccharin, i-acesulfame, i-sucralose, i-aspartame ne-cyclamate.
Izithonjana ezinoshukela ezihlanganisiwe zinezimpawu zokuziphatha:
- akunamphumela ku-carbohydrate metabolism;
- okuqukethwe kwekhalori komkhiqizo kuphansi impela;
- ngokukhuphuka komthamo, kuthathwa izithunzi zokunambitha ezingaphandle;
- ubunzima bokuhlola izinga lokuphepha.
I-Sucralose ithathwa njengesengezo esiphephe kunazo zonke semvelaphi yokwenziwa. Kuvunyelwe ukudla ngisho nabesifazane ngesikhathi sokukhulelwa nezingane. I-Aspartame ingathengwa ekhemisi, imvamisa le iswidi isetshenziswa ekudleni. Akunakushiswa ukufudumala okungaphezulu kwama-30 degrees ngenxa yokuqina kwamakhemikhali.
I-Acesulfame ngesinye isengezo esaziwayo. Ngokwezinzuzo zesidakamizwa, ikhalori ephansi nokuqothula okuphelele emzimbeni kungabonakala. Kuliqiniso, ucwaningo olwenziwe ngodokotela baseMelika olwenzeka ngawo-1970 lukhombisa ukuthi lokhu kungezwa kungaba neqhaza ekwakheni isimila esibuhlungu.
I-cyclamate ivinjelwe emazweni amaningi ase-Europe nase-United States, kanti emazweni ase-Asia ithandwa ngokuhlukile, futhi konke kungenxa yamanani ayo aphansi nokuqukethwe okuphansi kwekhalori. Isengezo sibonisa ukumelana okuhle kokushisa okuphezulu. ISachcharin kwakuyi-analogue yokuqala yamakhemikhali yokucwengwa, eyayisetshenziswa phakathi neMpi Yezwe Yokuqala. Simnandi izikhathi ezingama-450 kunoshukela, kepha sinambitheka okumunyu.
Phakathi kweziexwayiso, kungaphawulwa ukuthi lapho kudlula umthamo wokuvumela ovunyelwe (5 mg nge-1 kg yesisindo), izinso zisengozini.
Izikhwanyana Zoshukela Ezingaphansi
Ama-sweeteners wemvelo ngokuvamile anenani lamandla elifanayo noshukela.
Lezi zengezo zivela kwimvelo, ngakho-ke ziphephile. Phambilini, zazisetshenziswa kuphela ngenxa yezizathu zokwelashwa. Isibonelo, iziguli ezinesifo sikashukela zazinqunyelwe i-fructose njenge-sweetener, ngoba kubhekwa njengento engenangozi kakhulu. I-Xylitol, i-sorbitol, isomalt ne-beckoning nazo izithasiselo ezinekhalori ephezulu.
Izici ezicijemiswidi zemvelo zifaka phakathi:
- Isengezo esiphakeme sekhalori.
- Ukunambitheka okumnandi okujwayelekile kungakhathalekile ukunakwa.
- Umphumela omnene kuma-carbohydrate metabolism.
- Izinga eliphakeme lokuphepha.
Ama-analogues wemvelo kashukela aqedwa kancane emzimbeni, ngakho-ke ukudla okuwasebenzisayo kumane kungenzeki. Ngaphezu kwe-fructose, i-stevia, isitshalo esikhula eMelika Ephakathi, sivame ukusetshenziswa. Emashalofini kuvezwa ngesimo sempuphu emnandi ngokunambitheka okumnandi.
Ngenxa yokuqukethwe kwe-potassium, ama-antioxidants kanye nezinye izinto eziningi ezibalulekile, lokhu kungena esikhundleni kunomthelela omuhle empilweni yabantu - ingcindezi ijwayelekile, uhlelo lokugaya luyathuthuka futhi izinto eziyingozi ziyaqedwa. IStevia inconyelwa ukukhuluphala, umfutho wegazi ophakeme nezifo ezihambisana nokuphazamiseka kwe-metabolic.
Enye i-analogue yokudla ushukela, onemvelaphi yemvelo - uju. Lo mkhiqizo oyingqayizivele wadliwa okhokho bethu kudala ngaphambi kokuvela koshukela. Uqukethe inani elikhulu lamavithamini kanye namaminerali, abaluleke kakhulu emzimbeni.
Ukufaka esikhundleni ushukela owenziwe ngeju noju, awukwazi nje ukuqinisa amasosha omzimba, kodwa futhi ukwenyuse ukukhuthazela nokusebenza. Itiye enoshukela noju luzoba luningi futhi lube nempilo enhle kunokujwayelekile ngokufakwa ushukela owenziwe ngobhontshisi.
Uju luhlukaniswe kubantu abanendlela eyinkimbinkimbi yesifo sikashukela nokungabekezelelani. Isibonelelo esiphephile sansuku zonke singama-gramu ayi-100.
Ukudla okunoshukela esikhundleni
Kusukela kwavela ama-sweeteners, iphupho lomzimba omuhle lisondele kakhulu kwabesifazane abaningi. Ngosizo lwabo, ungalahlekelwa isisindo ngempumelelo ngaphandle kokuziphika uswidi. Futhi ngaphandle kwabo, njengoba wazi, akulula, ngoba ushukela uvusa ukukhululwa kwamahomoni enenjabulo. Manje ukudla okune-carb ephansi kungenzeka kube mnandi.
Isibonelo, ukwehlisa isisindo, ungazama "ukudla oku-6-petal." Igama elifanayo lanikezwa isizathu, izinsuku eziyi-6 - lesi isikhathi salo. Ngosuku olulodwa - ukusetshenziswa komkhiqizo owodwa. Ngokwesilinganiso, kungafinyelela kumagremu angama-700 esisindo ngokweqile angasuswa ngosuku.
Umlobi walesi sidlo ungumondli ovela eSweden u-Anna Johansson, okuthi, ngaphezu kokudla, athuthukise izincomo zengqondo.
Umongo wokudla ulula futhi uqukethe ekudleni okuhlukile. Ezinsukwini eziyi-6, ukushintshana ngokulandelana kwe-monodiet kwenzeka. Ngakho-ke, ikati lithathe isinqumo sokushintsha indlela edla ngayo, u-Anna Johansson ululeka ukuthi kunamathele imbali ngezinhlamvu eziyisithupha esiqandisini, okufanele kubalwe futhi kusayinwe umkhiqizo nsuku zonke. Umphumela omuhle, kubalulekile ukulandela ukulandelana kokudla. Ekupheleni kosuku ngalunye, kuyadingeka ukukhipha i-petal, lokhu ngeke kukuvumele ukuthi udideke futhi uduke.
Lokhu kudla kuvunywa ngabasebenza ngokudla okunempilo, ngoba ngaphezu kokuncipha kwesisindo, isimo somzimba sowesifazane sisonke sisezingeni elifanele. Umuntu, kunjengokungathi, ukhohlisa umzimba wakhe ukuze uchithe yonke imali egciniwe, kepha ngasikhathi sinye akufanele kube nomuzwa wokuntuleka kwamandla.
Ibhalansi kokudla okunempilo inikezwa ngamafutha. Ngokuhlala ekudleni bangatholakala ku-cottage shizi, inhlanzi nenkukhu. Ukudla okuyizinkulungwane eziyisithupha kufaka lokhu kudla, kanye nanoma yiluphi uhlobo lwamabele, izithelo nemifino. I-Liquid iyingxenye ebalulekile yokudla. Kunconywa ukusebenzisa amanzi ahlanziwe ahlanzekile netiye eliluhlaza. Ngosuku lwezithelo, zizothathelwa indawo iziphuzo zemvelo ezintsha, bese kuthi ngosuku olune-curd, ubisi oluncane.
Uhlu lwemikhiqizo olwenqatshelwa ukudla okudlayo lufaka: amaswidi (konke ngaphandle kwezithelo), ushukela, ibhotela wanoma yiluphi uhlobo, imikhiqizo yebhikawozi.
Izisekelo Zedayethi Yezilwane
Umnyombo oyinhloko wokudla ukunamathela ngokuqinile kulandelana lokudla kokudla.
Usuku olu-1 - imikhiqizo yezinhlanzi. Ungajova izinhlanzi, umusi noma kuhhavini. Abanye isithokelo, usawoti namakhambi kuvunyelwe. Ukusetshenziswa kwesitoko sezinhlanzi akuhlanganisiwe.
2 usuku - imifino. Ngosuku lwe-carbohydrate, ujusi wemifino uvunyelwe. Yonke eminye imikhiqizo ingadliwa isanda kufakwa, ibilisiwe futhi idluliswe ngamakhambi amancane, usawoti kanye nokosa.
Izinsuku ezi-3 - imikhiqizo yenkukhu. Ngosuku lwamaprotheni, ungaziphatha ebeleni elibhakiwe (kodwa ngaphandle kwesikhumba), kanti nenkukhu nayo ingabiliswa noma ifakwe umhluzi ngamakhambi, usawoti kanye nethosi.
4 usuku - okusanhlamvu. Ngalolu suku, imenyu kufanele ibe nezinhlamvu ezinhlobonhlobo (irayisi, i-buckwheat, i-oatmeal, ukolweni), ebilisiwe emanzini ngenani elincane likasawoti kanye nemifino. Ukusuka kulamanzi, amanzi ahlanziwe, itiye le-herbal kanye ne-kvass engafakiwe kuvunyelwe.
5 izinsuku - imikhiqizo curd. Usuku lwe-curd luphawulwa ngokugcwaliswa kabusha kwezimbiwa zamaminerali zomzimba. Okuqukethwe kwamafutha koshizi we-cottage kudliwe ngesikhathi sokudla akumele kudlule i-5%. Kuvunyelwe futhi ukuphuza ingilazi eyodwa yobisi.
6 usuku - izithelo. Ngosuku lokugcina, udinga ukugcwalisa umzimba ngamavithamini nangamaminerali. Apula, ubhanana, amawolintshi, amagilebhisi, i-kiwi iphelele. Kuyelulekwa ukusela iziphuzo zezithelo ngamanzi.
Kunconywa izincomo ezimbalwa zokudla okunempilo okufanele zenziwe. Isibonelo, ngesikhathi sokudla, udinga ukuhlafuna yonke into kancane futhi ngokucophelela kakhulu: uketshezi okungenani amahlandla ayi-10, futhi uqinile - kusuka amahlandla angama-30 kuye kwangama-40. Ukuze ungakhubekisi ukugaya, akufanele uphuze amanzi amaningi ngokudla. Ukudla okudingayo kuyodinga ukukhohlwa, kungcono ukubuyiselwa esikhundleni ngokusetshenziswa koketshezi noma itiye lokudla labanesifo sikashukela.
Imininingwane yama-sweeteners inikezwe kuvidiyo ekulesi sihloko.
