Mangaki amakhalori asendaweni yeshukela?

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Lapho unciphisa isisindo futhi welapha isifo sikashukela, abantu banesifiso sokuthi mangakhi amakhalori akwi-sweetener. Okuqukethwe kwe-caloric yento kuncike hhayi kuphela ekwakhiweni, kepha nakumsuka wayo.

Ngakho-ke, kukhona ama-sweeteners wemvelo (i-stevia, i-sorbitol) ne-synthetic (i-aspartame, i-cyclamate), enezinzuzo nezithelo ezithile. Kuyaqapheleka ukuthi ukufaka esikhundleni sokufakelwa kucishe kungenama-khalori, okungenakushiwo ngezinto zemvelo.

Ikhalori yokufakelwa okwenziwe ngekhalori

Namuhla kunabaningi abenzi bokufakelwa (bokubumba). Azikuthinti ukugxila kwe-glucose futhi zinokuqukethwe okuphansi kwekhalori.

Kepha ngokunyuka komthamo we-sweetener ezimweni eziningi, kuvela ukunambitheka okuvela ngaphandle. Ngaphezu kwalokho, kunzima ukuthola ukuthi kuphephe kangakanani lokho okwenziwe emzimbeni.

Izikhundla zikashukela ze-Synt syntical kufanele zithathwe ngabantu abahlangabezana nokukhuluphala ngokweqile, kanye nalabo abaphethwe yisifo sikashukela i-mellitus (uhlobo I no-II) nezinye izindlela zepancreatic.

Izinsimbi ezivamile zokwenziwa yilezi:

  1. Aspartame. Ezungeze le nto kukhona impikiswano eningi. Iqembu lokuqala lososayensi liyakholelwa ukuthi i-aspartame iphephile ngokuphelele emzimbeni. Abanye bakholelwa ukuthi ama-asidi ama-finlinic kanye ne-aspartic acid, okuyingxenye yokwakheka, aholela ekwakhiweni kwama-pathologies amaningi kanye namaqhubu anamdlavuza. Le sweetener inqatshelwe ngokuphelele ku-phenylketonuria.
  2. ISachcharin. I-sweetener eshibhile kahle, ubumnandi bayo budlula ushukela ngezikhathi ezingama-450. Yize umuthi uvinjelwe ngokusemthethweni, izifundo zokuhlola zithole ukuthi ukudla i-saccharin kwandisa ingozi yomdlavuza wesinye. Phakathi kokuphambana, isikhathi sokuzala nengane yezingane ukuya eminyakeni eyi-18 ziyahlukaniswa.
  3. I-Cyclamate (E952). Ikhiqizwe kusukela ngawo-1950s futhi isetshenziswa kabanzi ekuphekeni nasekwelapheni isifo sikashukela. Amacala abikwe lapho i-cyclamate iguqulwa emgudwini wamathumbu ibe izinto ezikhiqiza umphumela we-teratogenic. Kwenqatshelwe ukuthatha i-sweetener ngesikhathi sokukhulelwa.
  4. Acesulfame potassium (E950). Into le imnandi izikhathi ezingama-200 kunoshukela, imelana impela nezinguquko zokushisa. Kodwa hhayi njengoba kudume njenge-aspartame noma i-saccharin. Njengoba i-Acesulfame ingafakwa emanzini, ixubeka kaningi nezinye izinto.
  5. I-Sucrolase (E955). Ikhiqizwa kusuka ku-sucrose, imnandi izikhathi ezingama-600 kunoshukela. I-sweetener inyibilika kahle emanzini, ayihlehli emathunjini futhi izinzile lapho ifudumele.

Ithebula elingezansi liveza ubumnandi nokuqukethwe kwekhalori kokwenza izinongo zokuzenzela.

Igama le-SweetenerUbumnandiOkuqukethwe kwekhalori
Aspartame2004 kcal / g
ISachcharin300I-20 kcal / g
I-Cyclamate300 kcal / g
Acesulfame Potassium2000 kcal / g
Khipha600268 kcal / 100g

Amakhalori Wemvelo wekhalori

Ama-sweeteners wemvelo, ngaphezu kwe-stevia, aphakeme kakhulu kumakhalori.

Uma kuqhathaniswa nemikhiqizo ehlanjululwe ejwayelekile, ayinamandla kangako, kepha isandisa i-glycemia.

Ama-sweeteners wemvelo enziwa ngezithelo namajikijolo, ngakho-ke, ngokulinganisa, awusizo futhi angalimazi emzimbeni.

Phakathi kokufakwa esikhundleni, okulandelayo kufanele kuqokonyiswe:

  • Uhlaka. Isigamu seminyaka eyikhulu edlule, le nto yayiwukuphela koshukela. Kepha i-fructose iphakeme kakhulu ikhalori, ngoba ngokuqala kokufakwa esikhundleni sokufakelwa ngenani eliphansi lamandla, sekudumile kakhulu. Kuvunyelwe ngesikhathi sokukhulelwa, kepha akunamsebenzi lapho ulahlekelwa isisindo.
  • UStevia. I-sweetener yezitshalo imnandi izikhathi ezingama-250 kuya ku-200 kunoshukela. Amacembe aluhlaza we-stevia aqukethe i-18 kcal / 100g. Ama-molecule we-stevioside (isakhi esiyinhloko se-sweetener) awahlanganyeli emgudwini we-metabolism futhi akhishwa ngokuphelele emzimbeni. IStevia isetshenziselwa ukukhathala ngokomzimba nangokwengqondo, kusebenze ukukhiqizwa kwe-insulin, ibuye iguqule umfutho wegazi kanye nenqubo yokugaya ukudla.
  • ISorbitol. Uma kuqhathaniswa noshukela kuncane okumnandi. Umuthi ukhiqizwa kusuka kuma-apula, amagilebhisi, umlotha wasentabeni kanye ne-blackthorn. Kuhlanganiswe nemikhiqizo yesifo sikashukela, izinyo lokuxubha nezinsini. Akuvezwa ekushiseni okuphezulu, futhi inyibilika emanzini.
  • I-Xylitol. Kuyafana ekwakhiweni nasezakhiweni ze-sorbitol, kepha kunama-caloric amaningi futhi amnandi. Umuthi ukhishwa ezinhlanyelweni zikotini kanye nezithelo zommbila. Phakathi kokushiyeka kwe-xylitol, ukugaya okucashile kungahlukaniswa.

Kunama-kilocalories angama-399 kumagremu ayi-100 kashukela. Ungajwayelana nobumnandi nokuqukethwe kwekhalori kwama-sweeteners wemvelo etafuleni elingezansi.

Igama le-SweetenerUbumnandiIkhalori enomnandi
Uhlaka1,7 375 kcal / 100g
UStevia 250-300 0 kcal / 100g
ISorbitol 0,6354 kcal / 100g
I-Xylitol 1,2I-367 kcal / 100g

I-Sweeteners - izinzuzo nokulimaza

Akunampendulo eqondile yombuzo okufanele ukhethe kuwo. Lapho ukhetha i-sweetener esezingeni eliphezulu kakhulu, udinga ukunaka izindlela ezifana nokuphepha, ukunambitheka okumnandi, ukubakhona kokulashwa kokushisa kanye nendima encane ku-carbohydrate metabolism.

Ama-sweetenersIzinzuzoOkubiUmthamo wansuku zonke
Zokwenziwa
AspartameCishe awekho amakhalori, anyibilika emanzini, awabangeli i-hyperglycemia, ayilimazi amazinyo.Ayizinzile ngokwezokwelapha (ngaphambi kokungeza kwikhofi, ubisi noma itiye, into epholile), ine-contraindication.2.8g
ISachcharinAkuwathinti kabi amazinyo, unokuqukethwe okukhalori okuphansi, kuyasebenza ekuphekeni, futhi kukonga kakhulu.Kuphikiswa ukuthi kuthathwe nge-urolithiasis kanye nokusebenza kwezinso, kunenqwaba yensimbi.0.35g
I-CyclamateI-calorie-free, ayiholeli ekubhujisweni kwezicubu zamazinyo, ingamelana nokushisa okuphezulu.Kwesinye isikhathi kubangela ukungezwani komzimba, kuyenqatshelwa ekusebenzeni kwezinso, ezinganeni nakwabesifazane abakhulelwe.0.77g
Acesulfame PotassiumI-calorie-free, ayithinti i-glycemia, ukumelana nokushisa, ayiholeli ku-caries.I-soluble ampofu, inqatshelwe ekwehlulekeni kwezinso.1,5g
I-SucraloseIne-kilojoule encane kunoshukela, ayichithi amazinyo, ayivimbeli ukushisa, ayiholeli ku-hyperglycemia.I-Sucralose iqukethe into enobuthi - chlorine.1,5g
Ngokwemvelo
UhlakaUkunambitheka okumnandi, ukuncibilika emanzini, akuholeli ku-caries.I-caloric, ene-overdose iholela ku-acidosis.30-40g
USteviaI-soluble emanzini, imelana nezinguquko zokushisa, ayichithi amazinyo, inezokwelapha.Kukhona ukunambitheka okuthile.1.25g
ISorbitolKufanelekile ukupheka, unyibilikiswe emanzini, unomphumela we-choleretic, awathinti amazinyo.Imbangela imiphumela emibi - isifo sohudo kanye ne-flatulence.30-40g
I-XylitolKusebenza ekuphekeni, kunyibilika emanzini, kunomphumela we-choleretic, akuwathinti amazinyo.Imbangela imiphumela emibi - isifo sohudo kanye ne-flatulence.40g

Ngokuya ngezinzuzo ezingenhla nokubi kokushintshwa koshukela, ungazikhethela inketho efanelekayo. Kumele kwaziwe ukuthi ama-sweeteners wesimanje anezinto eziningi ngasikhathi sinye, ngokwesibonelo:

  1. I-Sweetener Sladis - i-cyclamate, i-sucrolase, i-aspartame;
  2. I-Rio Gold - i-cyclamate, i-saccharase;
  3. I-FitParad - i-stevia, i-sucralose.

Njengomthetho, ama-sweeteners akhiqizwa ngezindlela ezimbili - i-soluble powder noma i-tablet. Okungaphansi kakhulu amalungiselelo we-liquid.

Ama-sweeteners wezingane nabesifazane abakhulelwe

Iningi labazali liyakhathazeka uma bengazisebenzisa izingane ezinshukela ebusheni. Kodwa-ke, iningi lezingane liyavuma ukuthi i-fructose iyithinta kahle impilo yengane.

Uma ingane isetshenziselwa ukudla ushukela kungabikho ama-pathologies angathi sína, ngokwesibonelo, isifo sikashukela, ke ukudla okujwayelekile akumele kushintshwe. Into esemqoka ukuhlale ubhekisisa umthamo kashukela odliwayo ukuze uvikele ukugcwala ngokweqile.

Ngesikhathi sokukhulelwa nokukhishwa, kufanele uqaphele kakhulu ngama-sweeteners, ngoba amanye awo aphethwe ngokuphelele. Lokhu kufaka phakathi i-saccharin, i-cyclamate nabanye. Uma kunesidingo esikhulu, kufanele ubonane nodokotela wezifo zabesifazane mayelana nokuthatha lokhu noma okunye.

Abesifazane abakhulelwe bavunyelwe ukuthatha ama-sweeteners wemvelo - i-fructose, imaltose, futhi ikakhulukazi i-stevia. Lokhu kuzoba nomthelela omuhle emzimbeni kamama nengane yesikhathi esizayo, kufane nokulingene emzimbeni.

Kwesinye isikhathi ama-sweeteners asetshenziselwa ukunciphisa umzimba. Ikhambi elithandwa kakhulu yiFit Parade, eliqeda ukufisa kwamaswidi. Kuyadingeka kuphela ukwedlula umthamo wansuku zonke we-sweetener.

Izici eziwusizo nezilimazayo ze-sweeteners kuxoxwa ngazo kule vidiyo kulesi sihloko.

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