Ucwaningo oluningi luqinisekisile imiphumela emibi ushukela ocwengekile emzimbeni womuntu. Ushukela omhlophe uyingozi ngoba uqukethe ama-carbohydrate amaningi, okuholela ekuhlelweni kwesisindo ngokweqile.
Ngaphezu kwalokho, lobu bumnandi bunomthelela ekuthuthukisweni kwezifo ezahlukahlukene. Umkhiqizo ocwengekile wenza kubi ukusebenza kwenhliziyo nemithambo yegazi, kuphazamisa ukusebenza kwe-carbohydrate metabolism, kwehlisa amasosha omzimba futhi kuphakamise uhlelo lokugaya ukudla.
Odokotela batusa ukuthi bonke abantu bayeke ngokuphelele imikhiqizo elicwengekile noma okungenani babeke imingcele ekudla kwabo. Ngakho-ke, labo abanamathela ezimisweni zokudla okufanele, babuza lo mbuzo: ungabuyisela kanjani ushukela ekubhaka?
Izikhundla zikashukela zokwenziwa
Izicwecwe zezenzi zokwenziwa zifaka phakathi i-aspartame, i-saccharin ne-sucralose. Inzuzo yalawa mashukela ukuthi ayatholakala futhi anokuqukethwe okuncane kwekhalori.
Ngaphezu kwalokho, ama-sweeteners wokufakelwa amnandi kaningi kunoshukela ocwengiwe, kepha awangezi ivolumu eyengeziwe ekubhaka. Ububi bokufakwa esikhundleni sokwakha ukuthi banokunambitheka okumbalwa. Uma bengezwe kukhekhe we-shortcrust, khona-ke ngeke kube ukuqhuma futhi kube yi-crispy.
Futhi, umkhiqizo ngeke wenze i-pie ne-cake airy futhi ukukhanya. Ngakho-ke, ama-confectioners ancoma lapho elungiselela amaswidi ukuxuba ama-sweeteners okwenziwa noshukela ojwayelekile kusilinganiso sinye.
Izici zabathengi abathandwa kakhulu bokwakha:
- Aspartame. Esikhundleni esiyingozi kunazo zonke zokwenziwa, yize amakhemikhali engenawo amakhalori futhi akenyusi ukugcwala kweglucose egazini. Kodwa-ke, i-E951 iyingozi kubantu abadala nasezinganeni, ngoba yandisa ubungozi besifo sikashukela nomdlavuza.
- ISachcharin. Kuze kube amaphilisi angama-4 angadliwa ngosuku. Ngesikhathi sokuhlolwa, kwatholakala ukuthi lokhu kuhlanganiswa kokudla kuholela ekubonakaleni kwezimila.
- I-Sucralose. I-sweetener esezingeni eliphezulu futhi ephezulu kakhulu, evumela ukuthi isetshenziswe ngenkuthalo enqubweni yokubhaka. Ngaphezu kwalokho, ucwaningo oluningi luye lwabonisa ukuthi umkhiqizo awunawo ubuthi kanye ne-carcinogenic.
Izidakamizwa ezinoshukela
Ama-sweeteners adume kakhulu kulesi sigaba yi-erythritol ne-xylitol. Abangaphansi banokuqukethwe okune-carbohydrate okuncane, akubangeli i-hyperglycemia, ngakho-ke, abanesifo sikashukela abavunyelwe.
Izidakamizwa ezinoshukela zingangezwa kuma-khekhe. Abazikhaleli, abashintshi ukunambitheka kwama-dessert, bese ubanikeza ivolumu.
Ububi balezi zinzipho ukusetshenziswa okuphezulu. Futhi ukusetshenziswa kabi kwezidakamizwa ezinoshukela kuphakamisa umsebenzi wegaya wokugaya ukudla.
Enye yezinsumpa eziyingozi kakhulu i-corn xylitol. Abakhiqizi babhala ukuthi lokhu kungumkhiqizo wemvelo.
Kepha empeleni, inkomba ye-glycemic ye-xylitol iphezulu kakhulu futhi yenziwa ngezinto ezinguhlaza eziguqululwe ngofuzo.
Isiraphu yisisombululo esoshukela esihlanganisiwe esuselwa emanzini noma ujusi. Isiraphu yemaple ibhekwa njengethandwa kakhulu ebhizinisini le-confectionery.
Kwenziwe kusuka ujusi wamamephu waseCanada. Ngaphezu kwalokho, kusuka kumalitha angu-40 ka-ketshezi athola ilitha elilodwa nje lesiraphu.
I-sweetenerener izoba ukwengeza okuhle kophudingi abahlukahlukene, ikakhulukazi ama-waffle, amakhekhe, ama-pancake kanye namaphayi. Ukukhishwa futhi kunezindawo eziningi ezisebenzayo:
- kusebenze amasosha omzimba;
- igcwala umzimba ngamavithamini eqembu B2, polyphenols ne-manganese;
- kuthuthukisa ukusebenza kwenhliziyo;
- kwandisa ubungqabavu.
Ekuphekeni, bavame ukusebenzisa i-artisoke isiraphu yaseJerusalema, ekhishwe kuzilimo eziyizigaxa zeparele yobumba. Inzuzo yobumnandi ukuthi ine-GI ephansi kunazo zonke uma uyiqhathanisa nezinye izinambuzane. Ukukhishwa kunokuqukethwe okuphansi kwekhalori, okukuvumela ukuthi kusetshenziswe ngabantu abakudla okulungileko ukuze unciphise isisindo.
Ukulungiselela ukubhaka imvubelo ekuphekeni, ungasebenzisa isiraphu ye-agave. Lokhu kungena esikhundleni se-fructose ne-sucrose. Ngobumnandi, lidlula ushukela kabili.
Ngenqubo yokubhaka, kusiza ukufaka esikhundleni sezinsuku ezihlanjululwe ngesiraphu. Ukukhishwa kuqukethe i-glucose ne-fructose.
Inzuzo yezinsuku ukuthi igcwaliswa ngezinto zokulandela umkhondo, amavithamini namaprotheni. Kepha futhi ekwakhekeni kwesiraphu kukhona inqwaba yama-carbohydrate asheshayo, ngakho-ke kungcono ukuyisebenzisa ngaphambi kwasemini.
Ngaphezu kwama-syrups, ama-juices wezithelo angasetshenziswa ukwenza amakhukhi, ophaya namakhekhe. Banezelwa kwimikhiqizo yemvubelo ukuze banikeze ukunambitheka okukhethekile nephunga.
Ezinye izinhlobo zamaswidi emvelo
Izazi zokudla kanye nodokotela batusa ukuthi noma ngubani obheka isisindo sabo kanye nempilo kufanele aguqule ushukela wabo ojwayelekile abe ama-sweeteners wemvelo lapho belungiselela amaswidi ngaphandle koshukela. Enye yalezi ithathwa njenge-stevia.
Isengezo esimnandi asishintshi ukunambitheka kokubhaka futhi siletha nezinzuzo ezinhle emzimbeni. Futhi, i-stevia ayiningi kuma-carbohydrate, ngakho-ke ingasetshenziswa ngabantu abalandela ukudla.
Uju kungenye indawo efanelekile ushukela. Imvamisa ukwedlula amanye ama-sweeteners engezwa ekubhaka.
Umkhiqizo wezinyosi uwunikeza iphunga elikhethekile futhi unomthelela omuhle emzimbeni, uwuthambisa nge-magnesium, amavithamini (B, C), calcium ne-iron. Kepha kufanelekile ukukhumbula ukuthi uju luphezulu kakhulu-amakhalori futhi ungadala i-allergies.
Amanye ama-sweeteners asetshenziselwa ukulungiswa kwe-confectionery:
- Ushukela wesundu. Umuthi utholakala ujusi wezitshalo ze-Areca. Ngokubukeka, ifana noshukela omoba. Ihlala isetshenziswa emazweni asempumalanga, yengeza kumasoso nakumaswidi. Khipha iminithi - izindleko eziphakeme.
- Isiraphu yes maltose. Lolu hlobo lwe-sweetener lwenziwe ngesitashi sombila. Kusetshenziswa ekukhiqizweni kokudla, ukudla kwezingane, i-winemaking nokwehla.
- Umoba Ushukela Ngobumnandi, empeleni akufani nokujwayelekile. Kepha uma uyifaka khekhe amnandi, izoba nombala onsundu okhanyayo nokunambitheka okumnandi kwe-caramel-uju.
- Carob. I-powder emnandi itholakala ku-carob bark. Ukunambitheka kwayo kuyafana ne-cocoa noma isinamoni. Izinzuzo ze-Sweetener - I-Hypoallergenic, Caffeine Free. I-Carob isetshenziswa ukuhlobisa ama-dessert; i-glaze ne-chocolate ilungiswa ngesisekelo sayo.
- Ushukela weVanilla. Isithako esibalulekile kunoma yisiphi isobho. Kodwa-ke, ingezwa kumaswidi ngamanani amancane, ngoba kuthinta kabi imithambo yegazi, amazinyo nezinqubo ze-metabolic.
Ungabuyisela kanjani ushukela kukhekhe, ngaphezu kwama-sweeteners achazwe ngenhla? Enye indlela esetshenzisiwe ehlungisiwe umila. Ukukhishwa uketshezi kwebhali, i-oats, amabele, ukolweni noma i-rye kuqukethe i-fructose, ushukela kanye nemaltose.
UMalt ugcoba umzimba ngamafutha acid. Isetshenziselwa ukulungiswa kwama-dessert wezingane nokudla kwezemidlalo.
UFructose uthathwa njengosomnandi odumile, ikakhulukazi phakathi kwabanesifo sikashukela. Simnandi kathathu kunoshukela olula.
Uma ungeza lolu hlobo lwamaswidi kuma-khekhe, khona-ke kuzohlala kusha. Kepha ngesikhathi sokulashwa okushisa, i-fructose iba nsundu, ngenxa yalokhu, ayisetshenziselwa ukulungiswa kokhilimu abilayo namakhekhe.
Izinzuzo ze-fructose zomzimba:
- kwenyusa ukusebenza kahle futhi kuqeda ukukhathala;
- akubangeli i-hyperglycemia;
- Kungumthombo wamavithamini namaminerali.
Kodwa-ke, i-fructose ayinikezi umuzwa wokugcwala, yephuka kancane emzimbeni. Ukungena esibindini, i-monosaccharide iguqulwa ibe ngamafutha acid. Ukuqongelela kokugcina kuholela ekujuleni kwesitho ngamafutha e-visceral nokungasebenzi kahle kwe-carbohydrate metabolism.
I-Licorice ingenye ye-sweeteners ewusizo kakhulu. Impande yesitshalo somuthi imnandi kunoshukela, ngoba iqukethe i-glycyrrhizic acid.
I-Liquorice ingasetjenziswa ngendlela yesiraphu, i-powder, i-extracts ne-cereal eyomile. I-Licorice isetshenziselwa ukwenza i-pie, ikhukhi noma ikhekhe ngezithelo nokugcwaliswa kwe-berry.
Abashukela abaphephe kakhulu okuxoxwa ngabo kule vidiyo kule ndatshana.
