Ushukela ngumkhiqizo osetshenziswa kabanzi ongezwe ezitsheni ezahlukahlukene. Ukudla ngakunye kwabantu abaningi akunakukwenza ngaphandle kwalokhu kwengezwa kokudla, njengoba iziphuzo eziningi, ama-khekhe, amaswidi, amakhekhe kufanele abe nokunambitheka okumnandi.
Umkhakha wokudla wanamuhla ukhiqiza ushukela kusuka kumhlanga kanye noshukela beet. Ukwakheka kwento emnandi kufaka i-sucrose emsulwa, okuthi, ngemuva kokungena emzimbeni womuntu, ihlukaniswe yi-fructose ne-glucose. Ukugunyazwa kwalezi zinto kwenzeka endabeni yemizuzu, ngakho ushukela osetshenzisiwe usebenza njengomthombo wamandla omuhle kakhulu.
Iziguli eziningi ziyazibuza ukuthi kungani odokotela bebiza lo mkhiqizo ubuthi obunoshevu. Kunezizathu eziningana, kepha okokuqala ingozi iba khona kokuthi into leyo inobuqili kakhulu, iyakwazi ukubulala ubuthi bezitho zangasese kancane futhi ichithe amalunga. Umthelela ushukela emzimbeni womuntu ungahluka, ngakho-ke kufanele uqonde ukuthi ulusizo noma ulimaza kangakanani empilweni.
Ushukela omningi: muhle noma mubi
Kunezinganekwane ezahlukahlukene mayelana nengozi kashukela, kepha eziningi zazo ziyiqiniso impela. Lokhu akuyona into edlula igama lasekhaya le-sucrose, eliyingxenye yezithelo eziningi, imifino namajikijolo. I-100 g yomkhiqizo onjalo uqukethe amanzi angama-0,02 g, ama-99.98 g wama-carbohydrate, kepha amaprotheni, amafutha namavithamini awanawo ushukela.
Umzimba womuntu udinga ukuthola le nto ukuze ubuchopho busebenze, i-sucrose inikeza amandla kumaseli obuchopho nezicubu zemisipha. Ngakho-ke, uma ungadli ushukela ngamanani amakhulu, ngeke kube nezinkinga ezinkulu zempilo. Ngokuphambene nalokho, lo mkhiqizo uthuthukisa amandla futhi unciphisa ukukhathala ngesikhathi sokuzivocavoca umzimba isikhathi eside.
Ngenxa yethonya likashukela wokugaya ohlelweni lwezinzwa, ukukhiqizwa kwamandla kuyanda, amazinga e-serotonin ayanda, futhi isimo somoya siyathuthuka. Kepha into esemqoka lapha ukuthi ungasisebenzisi ngokweqile ngomthamo, ngoba ukusetshenziswa kakhulu koshukela kukhuphula isisindo somzimba wakho futhi kuthinte kabi impilo yethu.
- I-Sucrose ne-glucose uma kwenzeka ukunqwabelana ngokweqile emzimbeni womuntu. Ngaphansi kwethonya le-insulin ye-hormone, izinto ziguqulwa zibe izicubu ezinamafutha, ezikhulisa kakhulu isisindo somzimba. Uma ungabheki isisindo sakho futhi udla amaswidi ngaphandle komkhawulo, ukulimaza nokuzuzisa okunye esikhundleni somunye.
- Imiphumela enjalo ivame ukuphenduka izinkinga ezinkulu. Ukuze ulondoloze ibhalansi yamandla, udinga ukubheka amakhalori asetshenziswa, ungakhohlwa ngomsebenzi womzimba. Uma usebenzisa ushukela, lokhu kungaba kukuhle nokubi, okuyingozi leyo.
Kungenzeka yini ukuthi udle ushukela omningi
Ukugcina umsebenzi wobuchopho, okungenani umthamo omncane we-sucrose uyadingeka, ngakho-ke umbuzo wokuthi ngabe ushukela uyadingeka yini ebuchosheni ungaphendulwa ku-affirmative.
Njengoba kushiwo ngenhla, lo muthi uyingxenye yokudla neziphuzo eziningi, ngakho-ke kubalulekile ukucabanga ukuthi yini okuqukethwe kwekhalori yazo zonke izitsha ezifakwe kwimenyu.
Ngokwesincomo seWorld Health Organisation, umuntu akakwazi ukudla ngaphezulu kwamaphesenti ama-5 kilojoule egcwele ngosuku. Lomthamo ungama-30 g noma ngaphezulu kwezithisipuni eziyisithupha. Kulesi simo kuphela, izinzuzo nokulimala ushukela emzimbeni womuntu kuzoqhathaniswa.
Uma ubala, akukhona kuphela ushukela ongezwe ekhofi noma itiye elibhekwayo.
I-Sucrose iyingxenye cishe yemikhiqizo yonke, ngakho-ke kunconywa ukusebenzisa itafula lenani lamandla nokuqukethwe kwekhalori kokudla.
Ushukela ulungele ini?
Ingabe i-glucose ilungele impilo - ingabe inganekwane noma ingokoqobo? Inzuzo kashukela ilele kwizakhiwo zayo ezikhethekile, kepha kubalulekile ukusebenzisa lo mkhiqizo ngokulinganisela. Ngaphandle kwalokho, inqubo yokubuyela emuva iyenzeka, engaholela emiphumeleni emibi kakhulu.
Uma umuntu enqunyelwa ngokuphelele i-sucrose, ngeke akwazi ukuphila isikhathi eside. Ushukela ngemuva kokuqhekeka luguqulwa ushukela, bese lona likhuthaza ukuhamba kwegazi entanjeni nasemgogodleni. Ngokuntuleka kwalokhu, owesilisa nowesilisa bangaba nesifo se-sclerotic.
Ngenxa yokwakheka kwama-glucuronic nama-asidi e-sibabule emzimbeni, izinto ezinobuthi ezinhlobonhlobo esibindini nasebondeni azihlanganisiwe. Ngakho-ke, ngesifo salezi zitho zomzimba, odokotela bavame ukunquma lokho okuthiwa ukudla okumnandi, okuqukethe izikhundla eziningana.
- Ukudla ushukela omisiwe kunciphisa ingozi yokuba nezifo zesistimu ye-musculoskeletal. Lo mkhiqizo usebenza njenge-prophylactic emelana ne-arthritis futhi uvikela amalunga ekulimaleni.
- Umkhiqizo uqukethe okuthiwa yi-hormone yenjabulo - i-serotonin. Ngokugcwala okukhulu kwe-serotonin egazini, umuntu athuthukisa ukuguquguquka kwemizwelo, ukuguquguquka kwemizwelo kuvamile, namaswidi anciphisa ukucindezeleka nokudangala.
- Umphumela omuhle kashukela emzimbeni ukuthi le nto inomphumela omuhle enhliziyweni. Lokhu kwenzeka ngokuvikela isitsha segazi ekukhuleni kwama-plaque. Ngakho-ke, ubumnandi obuncane abuvumeli ukwakheka kweziqalo zegazi ohlelweni lwezinhliziyo.
Yini ushukela oyingozi
Ukulimala ushukela ezinganeni nakubantu abadala kuyaziveza uma udla inani elikhulu lomkhiqizo elicwengekile. Ukugcwala okukhulu kwe-glucose emzimbeni wesilisa noma sowesifazane kungadala isifo sikashukela.
Ngosizo lwe-pancreas, kukhiqizwa i-insulin, le hormone ihlinzeka ngoshukela ojwayelekile egazini futhi ilisakaze ngokulinganayo kuwo wonke amaseli. Ngokweqile, ushukela uguqulwa ube ngamafutha omzimba, ngenxa yalokho, amazinga kashukela egazi ayancipha, indlala iyanda futhi nesifiso sokudla siyabonakala.
Ngakho-ke, sidla isilinganiso esikhulu soshukela, kepha uma kwenzeka kuphazamiseka i-metabolic, i-pancreas ayikwazi ukukhiqiza i-insulin eningi kangaka ukwenza ubungako beshukela lonke bube khona. Lokhu kuholela ekuqongeleleni ushukela nokukhula kwesifo sikashukela. Uma ungaqali ukulandela indlela yokudla ngendlela esezingeni elifanele, imiphumela iba mibi impela.
- Ingozi kashukela ukuthi ingumkhiqizo onekhalori ephezulu kakhulu. Igremu eyodwa yomkhiqizo iqukethe ama-kilocalories angama-4. Ngaphezu kwalokho, lo mkhiqizo awunayo i-fiber, amavithamini, amaminerali nezinye izinto eziwusizo. Lokhu kuholela ekuqongeleleni kokulondolozwa kwamafutha okhalweni nasiswini, ngemuva kwalokho ukukhula kwesisindo somzimba kukhula nokukhuluphala.
- Ngokuhamba okuphansi, umuntu ubeka engcupheni hhayi ekukhuluni kuphela, kodwa futhi nokuphazamisa ama-pancreas. Ngakho-ke, amaswidi ngamanani angenamkhawulo awukwazi ukuba umuntu omdala nengane. Ngokuphila kokuhlala phansi, ushukela awunaso isikhathi sokudliwa, ngenxa yalokhu, ukugcwala koshukela egazini kuyanda.
- Umphumela ongemuhle ushukela emazinyweni unomthelela ekuguguleka kwe-enamel yezinyo. Ukwanda kwe-acidity kwenzeka emgodleni womlomo, ngenxa yalokho i-koqweqwe lwawo ephukile bese kukhula ama-caries. Ngalesi sizathu, ushukela uyingozi kakhulu emazinyweni nasezinsini.
- Ukudla okumnandi kubangela indlala yamanga. Ingqondo iqukethe amaseli abhekene nesifiso sokudla futhi, uma kunesidingo, abangela indlala. Uma abantu bedla njalo amaswidi, ushukela ulimaza umzimba. Inani elikhulu le-glucose lisebenza mahhala ama-radicals, athinta kabi ukusebenza kwama-neurons futhi abangele umuzwa wamanga wokulamba.
Uma ngoshukela omncane uthinta kahle amaseli obuchopho, khona-ke nge-overdose, ushukela ubhubhisa ubuchopho futhi ubangele umlutha. Kulokhu, le nto iqala ukwenza okufanayo ne-nicotine, i-morphine noma i-cocaine.
Ngokuhlukunyezwa kwamaswidi, ubudala besitho sowesilisa nowesilisa ngokushesha, imibimbi ivela ebusweni nasemzimbeni ngaphambi kwesikhathi. Lokhu kungenxa yesimo sikashukela ku-collagen yesikhumba, ngenxa yokuthi isikhumba siphulukana nokuqina nokuqina. Itiye elicwengekile libuye lisebenze ama-radicals mahhala, okubangela ukubhujiswa kwezitho zangasese namaseli.
Umphumela ongemuhle kashukela wegazi uhlotshaniswa nokuphulwa komsebenzi wezinhliziyo. Ngenxa yokusebenzisa ushukela ngokweqile, ukuntuleka kwe-thiamine kukhula. Lokhu kuholela ekuwohlokeni kwezicubu zemisipha yenhliziyo nokuqongelela okuthe xaxa koketshezi, okuvame ukudala ukuboshwa kwenhliziyo.
- Ngenxa yokushoda kwe-thiamine, umsoco wama-carbohydrate uya ngokuya ukhula, ngenxa yalesi sizathu amandla eqhubeka engasebenzi. Kulokhu, umuntu uhlangabezana nokukhathala okungapheli, ubuvuvu futhi umsebenzi wakhe uyancipha. Ukomela, ukunganaki, imilenze ethuthumela, ukudangala, isiyezi, ukukhathala, ne-nausea kungahambisana nokuhlasela kwe-hypoglycemia.
- Uma sidla amaswidi amaningi, hhayi kuphela ukukhuphuka kwezinga likashukela egazini, kodwa futhi namavithamini abalulekile eqembu B asuswa emzimbeni ngamanani amakhulu. Lezi zinto zinikeza izinqubo ezijwayelekile zokugaya ukudla kanye nokufakwa kobuthakathaka, kepha inani elikhulayo le-glucose licasisa ukungena ngamandla kwevithamini egazini, emisipha izicubu nezitho zangaphakathi. Njengomphumela, inqubo yokugaya edabukisayo, ukuthuthukiswa kwesifo sokukhathala okungamahlalakhona, ukonakala kwemisebenzi yokubonakalayo, kanye nokubonakala kokuxhamazela kwezinzwa kungenzeka.
- Ushukela ubuye uwele i-calcium emzimbeni, ngakho-ke ukuhlangana kwamazinyo amnandi kungaba buthaka. Ngenxa yokuntuleka kwezici ezibalulekile zokulandela, ama-rickets kanye nezinye izifo zohlelo lwe-musculoskeletal zivame ukukhula. Inani elikhulayo le-glucose alivumeli ukuthi i-calcium idonswe, yingakho izinqubo ze-metabolic ne-oxidation ziphazamiseka.
Kungani ushukela ophezulu wegazi uyingozi? Inani elikhulayo likashukela egazini lihlala liholela ekuwohlisweni kwesimiso sokuzivikela komzimba. Ngakho-ke, ungacabanga ukuthi kuzokwenzekani uma usebenzisa kabi izitsha ezimnandi. Ngokusho kwezifundo zesayensi, ukweqisa kwe-glucose kunciphisa izinto zokuvikela umzimba izikhathi ezingaphezu kwe-15.
Ngakho-ke, umphumela ushukela ekugomeni uqinisekiswa ekusebenzeni.
Unganciphisa kanjani ushukela
Ngemuva kokuthola ukuthi ushukela uwuthinta kanjani umzimba, kufanelekile ukuthi ubheke ukuthi unganciphisa kanjani ukuphuza ushukela. Ngeshwa, indlela engenakuphikiswa ayikho; noma iyiphi i-sweetener inemisebenzi engemihle ngaphezu kwalokho okuhle.
Akunakwenzeka ukukhipha ngokuphelele i-sucrose ekudleni, ngoba cishe noma yikuphi ukudla kuqukethe le nto okungenani ngenani elincane. Kodwa umthamo omncane awubangeli ukwanda okubukhali koshukela wegazi, ngakho-ke, akuyona ingozi ngisho nomuntu onesifo sikashukela. Into esemqoka ukubheka isilinganiso, ukubala okuqukethwe kwekhalori futhi unake inkomba ye-glycemic yemikhiqizo esetshenziswa ngenkathi kuphekwa.
Ukuze izinga likashukela wegazi libe yinto evamile, udinga ukuba matasa, udlale ezemidlalo, uvivinye umzimba njalo, uhambe emoyeni omusha. I-confectionery ingabandakanywa ngokuphelele kumenyu, kuyanconywa izithelo noju esikhundleni. Ama-apricots omisiwe awusizo kakhulu kushukela.
- Ngokuya ngobumnandi, odokotela banquma umuthi, ohlanganisa chromium. Izithako zokudla kanye nenhlanganisela yamavithamini ingathengwa kunoma iyiphi ikhemisi.
- Futhi ngidla kakhulu izitsha zokudla okusanhlamvu, ukudla kwasolwandle, amakhowe, imikhiqizo yenyama. Ziqukethe inani elikhulu le-chromium, elizodambisa izifiso zamaswidi, lilinganise noshukela wegazi futhi liqinise amalunga.
Lapho usafuna amaswidi, ukubhaka kungcono ukwenziwa ekhaya ukuze wazi kahle ukuthi imiphi imikhiqizo eyingxenye yesitsha. Ngaphezu kwalokho, kunezinketho zokwenza amakhekhe, amakhukhi namakhekhe ngaphandle kokufakwa ushukela ocolisisiwe.
Namuhla ekuthengisweni ungathola ama-pastry akhethekile abaneshukela abanoshukela. Njenge-sweetener, i-stevia, i-fructose nokunye okungafani noshukela ocolisisiwe kuyasetshenziswa.
Ubungozi beshukela buchazwa ngokuningiliziwe yisazi sevidiyo kule ndatshana.
