Ezikhathini zanamuhla, ushukela ocolisisiwe usetshenziselwa kabanzi ukulungiselela izitsha eziningi. Kepha abaxhasi bokudla nokudla okunempilo bathi lo mkhiqizo ulimaza kakhulu izitho zangaphakathi. Okwamanje, ngamanani amancane, ushukela awusebenzi kuphela, kodwa futhi uyadingeka kubantu.
Le nto, enothile kuma-carbohydrate, isebenza njengomthombo oyinhloko wamandla wezicubu zemisipha futhi, okubaluleke kakhulu, amaseli obuchopho. Ngokungafani nabanye abaphakeli bamandla, i-glucose inenani eliphakeme lamandla, idonswa ngokushesha futhi ifundise amaseli wobuchopho ngokudla ngesikhathi esifanele ngokusebenza okujwayelekile kwesitho esibalulekile.
Uma ukuntuleka kweglucose kubonwa, amandla omuntu okusebenza ayancipha, imizwa yakhe iba yimbi, ikhanda lakhe lihlala libuhlungu, kuthi lapho isimo sokudangala siqala ukukhula. Lokhu kusho ukuthi umuntu udinga ushukela. Umthamo wansuku zonke wale nto kumuntu ophilile ngu-30 g, futhi wonke amakhekhe, amaswidi, namakhekhe neziphuzo ezinoshukela kuyabhekelelwa.
Ushukela wenzani?
Lapho ebuzwa ukuthi ushukela uyadingeka yini emzimbeni womuntu, odokotela baphendula ngokuqinisa. Isayensi ibiza le nto ngokuthi i-sucrose, ngalinye lama-molecule alo lifaka i-glucose carbohydrate ne-fructose. Emzimbeni womuntu, ama-carbohydrate awakwazi ukukhiqizwa ngokuzimela, okwamanje, abalulekile kumuntu njengomthombo wamandla.
Namuhla, ushukela ubhekwa njengomthombo ongabizi kunazo zonke wezakhamzimba. Ngenxa ye-fructose, umkhiqizo ungangenwa kalula futhi ucutshungulwe emafutheni, emva kwalokho kudalwe amandla okugcina amandla. Ngaphansi kwethonya le-insulin ye-hormone, ushukela uphukile, okunikeza amandla kuzo zonke izitho zangaphakathi ngokusebenzisa ukugeleza kwegazi.
Ngakho-ke, umzimba womuntu udinga ushukela ukuze uthole amandla ngokushesha ngemuva kokuzivocavoca kanzima komzimba, ukusebenzisa kanzima kanye nokugula okungathi sína. Isiguli sikhuphuka ngokushesha ushukela wegazi, obangela ukuqina kwamandla.
- Ngakho-ke, kuba sobala ukuthi kungani ushukela, ushokoledi nokunye ukudla okumnandi kudingeka kubahambi, ama-paratroopers noma izivakashi. ISurrose futhi isebenza njenge-antidepressant ephumelela kakhulu, njengoba ikhulisa izinga le-serotonin ye-hormone. Lokhu kubuye kuthuthukise imizwa yomuntu.
- Lapho i-glucose inganele, imizwa iba yimbi kakhulu, amandla okusebenza ehla kakhulu, ikhanda liqala ukulimala bese kukhula isimo sokudangala. Kepha njengoba ushukela omningi ulimaza kakhulu umzimba, kufanele uhambisane nomthamo wansuku zonke, ngaphandle kwalokho lo mkhiqizo uba yilokho okubizwa ngokuthi ubuthi obumnandi.
Kungani ushukela omningi uyingozi?
Ukusetshenziswa ngokweqile amaswidi kuholela ezinkingeni ezinkulu. Lapho izinga likashukela egazini likhuphuka, ukukhiqizwa kwe-insulin kuqala, le hormone ikhuthaza ukuthuthwa kwama-carbohydrate kumaseli nezicubu.
Ngokugcwala ushukela omningi, ama-pancreas agcwele kakhulu, kunokushoda kwe-insulin futhi, ngenxa yalokho, i-sucrose iqala ukuqongelela izicubu ezinamafutha. Lokhu kuholela empilweni engeyinhle, ukuphazamiseka kwe-metabolic, kanye nokukhula kwezifo ze-endocrine.
Ngokwesisindo somzimba esandisiwe, inani elikhulu le-sweet liyabhalwa, ngoba kungabonakala sengathi umkhiqizo olusizo uba yingozi futhi ube yingozi. Emzimbeni onamafutha, ama-carbohydrate asheshayo awakwazi ukusebenza ngokugcwele njengemithombo yamandla, iba amaseli amanoni.
Ushukela ocwengiwe uyingozi kakhulu ngezinga elikhulu ezinganeni. Ama-carbohydrate asheshayo aba imbangela yokuthuthukiswa komlutha omnandi, yingakho ingane iqala ukusebenzisa ngentshiseko umkhiqizo olimazayo. Lokhu kuholela ekuphazamiseni okukhulu kwe-metabolic.
Kunezifo eziningi ezingadala ushukela omningi emzimbeni. Ukweqa amaswidi kuholela ku-:
- Caries;
- Isifo sikashukela mellitus;
- Ukukhuluphala;
- Isifo sikashukela sikashukela;
- Umfutho wegazi ophakeme.
Izinhlobo kashukela
Ushukela ungaba izinhlobo eziningi, kuya ngomthombo wokukhiqizwa kwawo. Abantu baseCanada bathanda ushukela we-maple, imalt yaseJapan, iswidi lesiShayina, nesundu sase-Indonesia. AbaseYurophu bavame ukudla i-sucrose etholakala kumhlanga kanye ne-beetroot.
Ushukela we-Beet utholakala ngokuhlanza, futhi umkhiqizo womhlanga uyadliwa ngemuva kokuhlanzwa nangaphandle kwawo. Ngesikhathi sokucwilisa, isisindo sikashukela sihlanzwa umusi bese siyahlungwa, ukuze amakristali ahlanzwe ngokungcola futhi abe mhlophe. Uma ushukela ungahlanjululwa futhi uqukethe ukungcola, unombala ophuzi noma onsundu.
Uzwa kaningi ukuthi ushukela onsundu uzuzisa kakhulu emzimbeni. Lokhu kungenxa yokuthi iqukethe umoyana womoya, ocebile ngamavithamini nangamaminerali. Zonke ezinye izakhiwo ziyefana nokuhlaziya okujwayelekile, ngakho-ke, umthamo oqinile kufanele unamathelwe lapha.
Ushukela ompunga ubhekwa njengewusizo kakhulu ngenxa yokuqukethwe okuphezulu kwezinto zokulandela umkhondo namavithamini ku-milo molane.
I-molasses enikeza umkhiqizo i-brownish tint, noma kunjalo, ushukela onjalo awubi yingozi empilweni, ngoba i-sucrose futhi inenani elilinganayo lamakhalori.
Ngokuvamile kusetshenziswa njengenye indlela evikelekile kushukela omhlophe wendabuko.
Ungakunciphisa kanjani ukulimala ushukela
Ukuvikela umzimba ekwakhiweni kwezifo ezinkulu, kudingeka ulwazi oluthile, olungadonswa udokotela ohlanganyelayo. Okokuqala, kubalulekile ukugcina ukubalwa okuqinile kwamakhalori aqediwe kanye nama-carbohydrate. Ukuze wenze lokhu, kufanele ube netafula njalo nawe, eliqukethe inkomba ye-glycemic yayo yonke imikhiqizo.
Njengoba wazi, ama-carbohydrate atholakala cishe kuzo zonke izitsha, kepha ukugxilisa okuphezulu kakhulu kuzithelo ezimnandi nemifino, i-confectionery, isiphuzo esimnandi, isinkwa sikakolweni, amaswidi.
Kungcono ukufaka ushukela ohlanziwe ohlanzekile noshukela onsundu ongafakwanga. Amaswidi, amakhekhe kanye namanye amaswidi aphezulu e-carb kufanele afakwe esikhundleni sezithelo ezomisiwe, uju, ukuqinisekiswa kwemvelo namanye amaswidi angenawo ushukela.
- Ukuvimbela ukubola kwamazinyo emgodleni womlomo ngenxa yamaswidi, akufanele ukhohlwe ngezinqubo zokuhlanzeka nsuku zonke futhi uvakashele udokotela wamazinyo ngesikhathi esifanele. Uma umuntu esengozini yokuba nesifo sikashukela, udokotela uvame ukutusa ukungafaki ushukela ekudleni. Esikhundleni salokho, lo mkhiqizo usebenzisa ama-sweeteners - i-fructose, i-xylitol, i-sorbitol.
- I-Fructose ine ukunambitheka okumnandi kakhulu, ngakho-ke umthamo kufanele ubhekwe futhi ungezwe ekudleni ngamanani amancane. Le nto ayifaki iqhaza ekuthuthukiseni ama-caries, isetshenziselwa ukubhaka, ukupheka ujamu nama-compotes. Kepha ukusetshenziswa ngokweqile kwe-fructose kugcwele ukukhuluphala.
- ISorbitol iyanconywa uma umuntu enesifo se-gastrointestinal. Inokunambitheka okumnandi kakhulu, kepha inani elikhulu le-sorbitol livame ukubangela umphumela oqabulayo. Ukufakwa kwe-sweetener kuhamba kancane, kepha i-insulin ayibandakanywa kule nqubo.
I-Xylitol ingumkhiqizo ofana nekhalori ophakeme noshukela ocolisisiwe, kepha ubumnandi obuphindwe kabili. Inomphumela we-laxative obuthakathaka kanye ne-choleretic, ngakho-ke le nto ihlongozwa ngokukhuluphala.
Umuntu udinga ushukela ongakanani azotshelwa uchwepheshe kule vidiyo ekulesi sihloko.
