Ososayensi baveze kudala ukuthi ushukela omhlophe noma ushukela ocwengekile awunampilo, ikakhulukazi uma kutholakala ukuthi unesifo sikashukela. Uma ikhishwe ngokuphelele ekudleni, ungalahlekelwa kalula amakhilogremu angeziwe.
Kulokhu, iziguli zivame ukuthakazela ukuthi zingawususa kanjani ushukela ngesikhathi sokulahlekelwa isisindo, lapho udokotela ekuyalela ukudla okuqinile okungenawo ama-carbohydrate. Namuhla emakhemisi ungathola zonke izinhlobo zezinongo zemvelo nezenziwe, kepha hhayi zonke zazo zilungele umzimba ogulayo.
Ngaphambi kokufaka i-sweetener kumenyu, kufanele uthintane nodokotela wakho ukuze ugweme izinkinga. Ngesifo esithuthukile, kunconywa ukuthi esikhundleni sosawoti kube nezithelo ezintsha nezomile ngenani elincane, kuyilapho ngaso sonke isikhathi siqapha amazinga eglucose egazini.
Ushukela ulimaza ini?
Ushukela iyi-carbohydrate enambitheka emnandi evame ukusetshenziswa njengesengezo kwizifundo eziphambili. Kuya ngokuthi umkhiqizo wenziwe kanjani nokuthi kanjani, kunezinhlobo eziningi zawo.
Ukukhiqizwa koshukela we-beet kwenziwa kusuka kubhontshisi kashukela, umoba - kusuka kumhlanga wawo woshukela. I-syndes yaseMaple isetshenziselwa ukwenza ushukela we-maple, onombala we-beige nephunga le-caramel. Ijusi yosuku noma isundu likakhukhunathi lisebenza njengezinto ezingavuthiwe zejaggery, ushukela we-sorghum unikezwa kusuka ekukhuseleni ushukela ushukela.
Lapho umkhiqizo ocolisisiwe ungena emzimbeni, kwakhiwa i-fructose noshukela kusuka kumkhiqizo, bese ungena ohlelweni lokujikeleza. Kodwa ushukela ojwayelekile awuphathi inani elibalulekile futhi, ngenxa yokuqukethwe kwawo kwekhalori ephezulu, wenza umsebenzi wamandla kuphela.
Ushukela uyingozi emzimbeni ophilile futhi ogulayo, ngoba ufaka:
- Ukucindezelwa kokugomela kanye nokwenza buthaka kokuvikela okujwayelekile komzimba ezifweni;
- Ukukhuphuka kwe-adrenaline, okuholela ekugxumeni okubukhali emsebenzini kanye nokukhululeka kwezinzwa;
- Ukuwohloka kwamazinyo nokukhula kwezifo zesikhathi esithile;
- Ukuguga okusheshayo, ukukhuluphala, ukuphazamiseka kwe-metabolic, ukubonakala kwemithambo ye-varicose.
Okumnandi akuvumeli ukuthi amaprotheni amunwe ngokuphelele, ngokugcwala kwawo, i-calcium ihlanjululwe ngaphandle komzimba, ukusebenza kwe-adrenal gland kuyehla, bese kuvela ingozi yokuba ne-gout.
Kubalulekile futhi ukuthi ubheke ukuthi ngenxa kashukela, amangqamuzana omdlavuza ayondlekile.
Izikhala ezinoshukela ezilimazayo nezizuzisayo
I-sweetener yokwakha yokunciphisa isisindo, njengomthetho, ayinazo izakhiwo ezizuzisayo ezisizayo. Yadalwa ukuze ikhohlise ubuchopho ngokunambitheka okumnandi futhi ivikele ukwanda okukhulu kwamazinga kashukela egazini.
Ama-sweeteners amaningi afaka i-Aspartame, engathinta kabi isibindi nezinso, icekele phansi izindonga zemithambo yegazi futhi iphazamise ukusebenza kwengqondo. Kubandakanya umkhiqizo onjalo wokufakelwa uvame ukudala isifo sikashukela kanye nomdlavuza. Okuwukuphela kokufaka okuhlanganayo inani elincane lamakhalori.
I-Saccharin imnandi izikhathi ezingama-500 kunoshukela ocolisisiwe, ngokusetshenziswa isikhathi eside kukhona ingozi yokuthola isimila, futhi ukwanda kwesifo se-gallstone nakho kungenzeka. I-Sodium cyclamate, evame ukungezwa ekudleni kwezingane, iyingozi ngenxa yokuthi kungenzeka ukuthi kuqhamuke isimila somdlavuza. Acesulfate namuhla, abaningi bahlukaniswa ngokuthi ama-carcinogens.
Ngokusekelwa kwalokhu, ushukela akufanele neze uthathwe esikhundleni:
- i-xylitol;
- isifino;
- cyclamate;
- i-saccharin;
- i-sorbitol.
Izinhlobo ezinjengalezi ezinoshukela zinobungozi empilweni, ngakho-ke kufanele zilahlwe. Ukuvunyelwa kweshukela okuvumelekile okwehlisa isisindo uluju, i-fructose, isiraphu ye-agave, i-stevia, isiraphu yemaple nokunye.
Futhi, kwenziwe amalungiselelo akhethekile, ama-analogues ashukela athandwa kakhulu kulabo abahlela ukunciphisa umzimba yiFitparad, Milford, Novasvit.
Ungawasebenzisi hhayi kuphela ukuthola itiye noma ikhofi, kufaka okunye esikhundleni sokwengeza ku-baking, i-casserole, i-canning, i-dessert.
Le mishanguzo ine-aftertaste encane, okudingeka uyijwayele.
Isisindo Analogs
Ama-sweeteners wemvelo asetshenziswa kangcono. Avunyelwe ukungezwa ngokulinganiswa ezitsheni naseziphuzweni. Ngokungafani nezinsimbi zokwenziwa, imikhiqizo enjalo ayinangozi kangako emzimbeni.
Inketho enhle ephephile yokulahlekelwa isisindo uluju, olungagcinanga ukunambitheka okumnandi kuphela, kodwa futhi nomphumela wokuphulukisa. Ngokwendlela yamaDukans, ixubene nemikhiqizo yobisi, iziphuzo zezithelo, amakhambi, itiye.
Ukuze ungalahlekelwa yizindawo zokuphilisa, uju ungezwa itiye elakhiwe laze lafika kuma-40 degrees. Futhi, lo mkhiqizo awulungele ukubhaka amaswidi oju, ngoba ngemuva kokuwushintsha kuguqulwa kube yi-carcinogen. Inkomba ye-glycemic yomkhiqizo ingama-85.
- I-sweetener yemvelo ethandwa kakhulu yi-stevia, itholakala emaqabunga esitshalo esifanayo. Ungathenga indawo enoshukela enjalo kunoma yisiphi isitolo sokudla, ithengiswa ngohlobo lwama-granules, i-powder, ama-cubes noma izinti.
- Lapho uthenga isiraphu eyimpuphu, kubalulekile ukutadisha ukwakheka komkhiqizo, njengoba abanye abakhiqizi bexuba uStevia nezinye izakhi ukunciphisa izindleko zomkhiqizo futhi bandise inani lephakethe. Kepha ingxube enjalo ingaba nenkomba ephezulu ye-glycemic, eyingozi kakhulu kwabanesifo sikashukela.
- IStevia isetshenziselwa ukwenza amasaladi ezithelo, amakhekhe obisi, iziphuzo ezishisayo, namakhekhe wokudla.
Isigaxa se-Agave, esitholakala kuyi-cactus yaseMexico, sisho ushukela wemvelo, sisuka kule nto lapho kwenziwa khona i-tequila. Le ngxenye inenkomba ye-glycemic engama-20, engaphansi kakhulu kohambo futhi ihlanjululwe. Okwamanje, isiraphu imnandi kakhulu, ngenxa yalokhu isifo sikashukela sinciphisa ukusetshenziswa kwe-fructose. Ibuye ibe nomphumela ophikisayo we-antibacterial.
Ngokungezelwa kwethosi lezinyosi, ushukela ungathathelwa indawo izinongo ezimnandi ngesimo se-vanilla, isinamoni, i-nutmeg, i-alimondi. Baxubene ngamanani amancane neziphuzo ezishisayo, amakhekhe, amakhekhe obisi, ikofi, itiye. Ngaphezu kokuqukethwe kwekhalori ye-zero, izithasiselo zemvelo zinezakhiwo eziningi ezizuzisayo.
- Ama-apula ama-apula nopele acebile nge-fructose, okungabangeli ukuba ama-spikes kushukela wegazi. Ziqukethe ama-antioxidants kanye ne-fiber, enomphumela onenzuzo kushukela.
- I-Maple syrup nayo iqukethe inani elikhulu lama-antioxidants, ixubene nama-dessert, i-granola, ama-yoghurts, amajusi wezithelo, itiye, ikofi. Kepha leli yithuluzi elibiza kakhulu, ngoba kuthatha izinto ezingaphezulu ezingaphezulu ezingama-40 ukulungisa ilitha elilodwa lomkhiqizo.
- Inketho enhle kakhulu yokunciphisa isisindo ama-molasses. Le isiraphu inombala omnyama, ukuthungwa okubonakalayo nokunambitheka okungajwayelekile. Kungezwe kumasoso we-utamatisi, izitsha zenyama, amakhekhe, ujamu, iziphuzo zezithelo. Umkhiqizo ucebile nge-iron, ngakho-ke uqinisa amasosha omzimba futhi uguqule isimo sengqondo. Futhi iqukethe i-calcium, i-magnesium, i-potassium.
I-Fructose nayo iyingxenye yemvelo evame ukusetshenziswa ezimweni zokugula. Le sweetener inenkomba ye-glycemic ephansi futhi igxila kancane emzimbeni kunoshukela ojwayelekile. Ngenxa yenani lamandla aphezulu, izitho zangaphakathi zithola ngokushesha amandla adingekayo.
Naphezu kwezakhiwo zayo ezizuzisayo, i-fructose inezinkinga ezithile:
- Ukugcotshwa komzimba kuhamba kancane, ngakho-ke umuntu udla okumnandi kakhulu kunokufuneka.
- Isiguli singaba nesifo senhliziyo, futhi namafutha e-visceral nawo ahlala aqongelela.
- Amazinga kashukela egazini akhuphukela emazingeni aphezulu futhi ahlala enjalo isikhathi eside.
Ukuqhekeka kwe-Fructose kuhamba kancane. Cishe igxiliwe ngokuphelele amaseli wesibindi, kulandelwa ukwakheka kwamafutha acid. Njengoba umzimba ugcwala kancane kancane, umuntu udla kancane kakhulu kunokuba kulindelwe.
Ngenxa yalokhu, kwakheka amanoni e-visceral ayingozi esibindini, esivame ukuholela ekukhuluphaleni. Ngalesi sizathu, labo abafuna ukulahlekelwa amakhilogremu angeziwe, i-fructose kungenzeka bangakulungeli.
- Ama-sweeteners aphephe kakhulu abandakanya i-sucralose. Kukholelwa ukuthi akubangeli imiphumela emibi, ngakho-ke umkhiqizo onjalo ungezwe ngokuphephile ekudleni kwabesifazane abakhulelwe nababambekile. Kepha kubalulekile ukuhambisana nomthamo, kuze kufike ku-5 mg we-sweetener ngekhilogremu eyodwa yesisindo seziguli kuvunyelwe ukudliwa ngosuku. Ngaphezu kwalokho, i-sucralose ingumkhiqizo onqabile kakhulu, ngakho-ke ukuthenga akulula.
- Uma umzimba udinga ushukela, ungathathelwa indawo ngezithelo ezomile ezinempilo. Ngakho-ke, amakhiwane ahlala enambitha izitsha ezahlukahlukene, kanti umkhiqizo onjalo uqukethe i-iron futhi ubangele nomphumela omnene we-laxative.
- Kufaka nobuchwepheshe obuthile bokwenza ushukela we-date, onephunga elimnandi. Ngenye indlela, odokotela batusa ukuthi kudle ushukela onsundu, oqukethe amavithamini kanye namaminerali.
Ngokushoda kwamaswidi, kuvunyelwe ukudla izinsuku ezomile, ama-apricots omisiwe, omisiwe, amapharele, ama-apula kanye ne-prunes. Ngosuku, kuvunyelwe ukungadli ngaphezu kwe-100 g yezithelo ezomisiwe. Into esemqoka ukuthenga kuphela umkhiqizo osezingeni eliphakeme ongakaze usebenze ngokungeziwe.
Kungcono ukwenqaba izithelo ezomile nezinempilo, ngoba ziqukethe i-flavourings and colorings. Ngokufanelekile, uma izithelo zomile zodwa ekhaya, kulokhu ungaqiniseka ngekhwalithi yemikhiqizo.
Ungawususa kanjani ushukela uzotshela uchwepheshe kuvidiyo ekulesi sihloko.
