Abantu abaningi banesiqiniseko sokuthi amaswidi ezinoshukela kanye nezinye izitsha ezimnandi ziphikisana ngokuphelele. Kodwa-ke, namuhla odokotela bathi akufanele wenqabe ngokuphelele amaswidi. Ngamanani amancane, ungasebenzisa imikhiqizo efanayo yesifo sikashukela sohlobo 2, into esemqoka ukwazi isilinganiso futhi ungakhohlwa ukulawula izinga likashukela wegazi.
Okokuqala, kubalulekile ukuthi abanesifo sikashukela babale inani lama-carbohydrate adliwayo, esikhundleni sokukhipha amaswidi emvelo, amaswidi kanye nesamba ekudleni. Uma umuntu ngesinye isikhathi efuna ukudla uswidi, awudingi ukuthi uzinqamule, kepha kufanele ungafaki kwimenyu yimuphi omunye umkhiqizo onokuqukethwe okufanayo kwe-carbohydrate.
Kunemikhiqizo ekhethekile yesifo sikashukela ethengiswa ezitolo ezikhethekile zokudla kwezempilo. Phakathi kwazo kukhona amaswidi ashukela aphansi angadliwa noshukela. Isimo semihla ngemihla sikashukela asidluli amaswidi amabili noma amathathu.
Amaswidi kashukela: umsoco omuhle onesifo sikashukela
Ngaphandle kokuthi amaswidi kashukela avumelekile, angadliwa ngobuningi bemitha. Ngemuva kokusetshenziswa kokuqala kwamaswidi ku-chocolate noma ngaphandle kuyadingeka ukukala ushukela wegazi nge-glucometer.
Lokhu kuzokuvumela ukuthi uhlole isimo sakho bese uthola ngokushesha imikhiqizo enomthelela ekukhuleni ushukela okushesha kakhulu. Uma kwenzeka wephula umbuso, amaswidi anjalo kufanele alahlwe, afakwe amanye amaswidi aphephile.
Emnyangweni okhethekile wokudla okunempilo, ungathola ushokoledi namaswidi ngaphandle koshukela nojamu.
Ngalesi sizathu, amakhasimende angahle azibuze ukuthi ngabe amaswidi ohlobo 2 lwesifo sikashukela angadliwa yini nokuthi amaswidi avumelekile.
Amaswidi ane-glucose ophansi angumkhiqizo onekhalori ephezulu kakhulu, aqukethe ama-carbohydrate.
Kulokhu, imikhiqizo enjalo ingathinta kabi isimo sikashukela egazini.
Amaswidi ama-sorbitol amhlophe, afaka i-sweetener, abhekwa njengaphephe kakhulu.
- Njengomthetho, amaswidi sikashukela aqukethe okuthiwa utshwala obunoshukela, obuqukethe ama-carbohydrate, kepha onesiqingatha sokuqukethwe kwekhalori kuqhathaniswa noshukela ojwayelekile. Lokhu kufaka i-xylitol, i-sorbitol, i-mannitol, isomalt.
- Indawo enjalo enoshukela ingena kancane emzimbeni kunoshukela ocolisisiwe, inenkomba ye-glycemic ephansi, ngakho-ke izinkomba ze-glucose zanda kancane kancane, ngaphandle kokulimaza onesifo sikashukela. Kepha kubalulekile ukuqonda ukuthi izinhlayiya ezinjengalezi azinabungozi njengoba abakhiqizi beqinisekisa, lapho bezisebenzisa, kubalulekile ukubala ama-carbohydrate futhi uqaphe ushukela egazini.
- Abekho ama-sweeteners abaziwa kancane ama-polydextrose, maltodextrin ne-fructose. Ukwakheka kwemikhiqizo equkethe izinto ezinjalo kufaka phakathi amakhalori nama-carbohydrate, maqondana nalokhu, amaswidi anenkomba ye-glycemic ephezulu futhi angakhuphula amazinga kashukela egazini njengamaswidi aqukethe ushukela.
- Ukufakwa esikhundleni okunoshukela okunjalo kungawuthinta kabi umzimba - uma abantu abanempilo kanye nabanesifo sikashukela bevame ukudla amaswidi nge-fructose, i-polydextrose noma i-maltodextrin, kungavela izinkinga ngepheshana lesisu.
- Ukufakwa esikhundleni sikashukela, i-aspartame, i-potassium acesulfame ne-sucralose kubhekwa njengokuphephe kakhulu, kungabi nama-kilojoule kanye nama-carbohydrate. Ngakho-ke, amaswidi anjalo angadliwa ngesifo sikashukela, anenkomba ephansi ye-glycemic, musa ukwandisa ushukela wegazi futhi ungazilimazi izingane.
Kepha uma uthenga amaswidi anjalo, kubalulekile ukubheka ukuthi yiziphi izithako ezingeziwe ezifakiwe kumkhiqizo.
Ngakho-ke, isibonelo, ama-lollipops, amnandi ngaphandle koshukela, amaswidi anokugcwaliswa kwezithelo azoba nenkomba ehlukile ye-glycemic ngenxa yokuqukethwe kwama-kilojoule nama-carbohydrate, lokhu kufanele kubhekwe lapho kubalwa umthamo wansuku zonke.
Ngaphambi kokuthenga ekhemisi noma esitolo se-candy esikhethekile nesibambiso sikashukela, kufanele ngaso sonke isikhathi ubonane nodokotela wakho. Iqiniso ngukuthi, ngaphandle kwenkomba ye-glycemic ephansi, amanye ama-sweeteners angaba yingozi kwezinye izinhlobo zezifo.
Ikakhulu, i-aspartame sweetener ibhalwe ngama-antipsychotic, ngoba ingakhulisa imiphumela emibi futhi inyuse umfutho wegazi.
Yini amaswidi alungele ushukela
Lapho ukhetha amaswidi esitolo, kufanele unake ukwakheka komkhiqizo, kufanele uqukethe inani eliphansi lamakhalori nama-carbohydrate. Imininingwane enjalo ingafundwa emaphaketheni womkhiqizo othengisiwe.
Okuqukethwe i-carbohydrate konke kufaka isitashi, i-fiber, utshwala obunoshukela, ushukela kanye nezinye izinhlobo zezinongo. Ukuqagela kwephakeji kuzoba wusizo uma udinga ukuthola inkomba ye-glycemic futhi ubale inani lansuku zonke lama-carbohydrate kwimenyu yesifo sikashukela.
Qiniseka ukuthi unaka i-canopy eyodwa kaswidi, kuyinto efiselekayo ukuthi inesisindo esincane, ngoba okujwayelekile kwanshukela akusekho ngaphezu kwama-40 g wamaswidi adliwayo, alingana namaswidi amabili noma amathathu. Isisindo esinjalo sihlukaniswe ngama-reception amaningana - esisodwa esincane esimnandi ekuseni, ntambama nakusihlwa. Ngemuva kokudla, ukulinganisa okulawula ushukela wegazi kwenziwa ukuze uqiniseke ukuthi umkhiqizo uphephile.
- Kwesinye isikhathi abakhiqizi abatshengisi ukuthi ama-alkoholi ashukela afakiwe ekwakhiweni okukhulu komkhiqizo, kepha laba bomnandi bahlala befakwa ohlwini olungeziwe lwezithako. Imvamisa amagama ezinto ezinoshukela aphela nge -it (ngokwesibonelo, i-sorbitol, i-maltitol, i-xylitol) noma i--ol (i-sorbitol, i-maltitol, i-xylitol).
- Uma umuntu onesifo sikashukela elandela ukudla okunosawoti omncane, ungathengi noma ungadli amaswidi aqukethe i-saccharin. Iqiniso ngukuthi i-sodium saccharin isiza ukwandisa i-sodium yegazi. Futhi, i-sweetener enjalo iyaphikiswa ngesikhathi sokukhulelwa, njengoba iwela i-placenta.
- Imvamisa, izengezo zamakhemikhali zengezwa kuma-marmalade aqhakazile esikhundleni sezinto zepectin, ngakho-ke kufanele unake lokhu ngokukhethekile lapho uthenga i-dessert. Kungcono ukulungiselela i-marmalade yokudlela yejusi yezithelo noma itiye lakho eliluhlaza oluqinile ngokwakho. Iresiphi yomkhiqizo onjalo ingafundwa ngezansi.
Uswidi onemibala othengisiwe esitolo futhi ungcono ukungawusebenzisi, ngoba aqukethe udayi ongaba yingozi ku-mellitus yesifo sikashukela sohlobo lokuqala nolwesibili.
Kuyelulekwa ukukhetha amaswidi amhlophe namachokoleti e-chocolate, anokugcina okulondoloziwe nezinye izithasiselo eziyingozi.
Amaswidi angenawo ushukela we-DIY
Esikhundleni sokuthenga izimpahla esitolo, uswidi namanye amaswidi kungenziwa ngokuzimela usebenzisa iresiphi ekhethekile. Ukulungiswa kwamaswidi okunjalo akuthathi isikhathi esiningi, ngaphandle kwalokho, isidlo esenziwe ngesandla singanikwa ingane ngaphandle kokukhathazeka ngekhwalithi yomkhiqizo.
Lapho ulungiselela umvimba we-chocolate, i-caramel, i-marmalade, kunconyelwa ukukhetha i-erythritol njenge-engasusa ushukela, lolu hlobo lweshukela lotshwala lutholakala ezitsheni, amasosi kasoso, iwayini namakhowe. Inkomba ye-glycemic ye-sweetener enjalo incane, ayinayo amakhalori nama-carbohydrate.
Kuthengisiwe, i-erythritol ingatholakala ngesimo se-powder noma i-granules. Uma kuqhathaniswa noshukela ojwayelekile, ushukela obambele yena akumnandi kangako, ngakho-ke ungakwazi ukwengeza i-stevia noma i-sucralose ukuthola ukunambitheka okumnandi.
Ukulungiselela amaswidi, i-maltitol sweetener ivame ukusetshenziswa; itholakala kumalayid hydrogenated. I-sweetener ine-ukunambitheka okumnandi impela, kepha uma uyiqhathanisa noshukela ocwengekile, inani layo lekhalori lingaphansi ngamaphesenti angama-50. Naphezu kweqiniso lokuthi inkomba ye-glycemic ye-maltitol iphezulu, iyakwazi ukungena kancane emzimbeni, ngakho-ke ayibangeli ukwanda okungazelelwe kwe-glucose egazini.
Kwabanesifo sikashukela, kukhona iresiphi yemali engenawo ushukela, izingane nezingane ezithanda kakhulu. Ngokungafani nomkhiqizo wesitolo, i-dessert enjalo ilusizo kakhulu, ngoba i-pectin iqukethe izinto ezihlanza ubuthi. Ukulungiselela amaswidi, i-gelatin, amanzi okuphuza, isiphuzo esingaxhunyiwe noma itiye elibomvu le-hibiscus kanye ne-sweetener kuyasetshenziswa.
- Isiphuzo seHibiscus noma itiye liyoncibilika engilazini eyodwa yamanzi aphuzwayo, inhlanganisela ephumayo iyapholiswa, ithululelwe esitsheni.
- I-30 g ye-gelatin ifakwe emanzini bese ifakwa kuze kuvuvukale. Ngalesi sikhathi, isitsha esinesiphuzo sifakwa emlilweni ohamba kancane silethwe ngamathumba. I-gelatin evuvukala ithululelwa kuketshezi olubilayo, emva kwalokho ifomu lisuswe emlilweni.
- Ingxube ephumela ixubene, ihlungiwe, kufakwe ushukela okufakwa esitsheni ukunambitha.
- I-Marmalade kufanele ipholile amahora amabili kuya amathathu, emva kwalokho inqunywe izingcezu ezincane.
Ama-candies wesifo sikashukela alungiswa ngokushesha okukhulu futhi kalula. Iresiphi ifaka amanzi okuphuza, i-erythritol sweetener, imibala yokudla ewuketshezi kanye namafutha e-confectionery enongiwe.
- Ingxenye yengilazi yamanzi okuphuza ihlanganiswa ne-1-1,5 izinkomishi ze-sweetener. Ingxube ebangelwa ifakwa epanini elinezimbotshana ezansi, ifakwa emlilweni ophakathi nendawo futhi ilethwe ngamathumba.
- Ingxube iphekwe kuze kutholakale ukuvumelana okuqinile, emva kwalokho uketshezi lususwe ngomlilo. Ngemuva kokuthi ukuvumelana sekuyekile ukugcwala, kufakwa umbala wokudla namafutha kuwo.
- Ingxube eshisayo ithululelwa amafomu alungiselelwe ngaphambilini, emva kwalokho amaswidi kufanele abambe.
Ngakho-ke, abantu abatholakala benesifo sikashukela akufanele banikeze ngokuphelele amaswidi. Into esemqoka ukuthola iresiphi efanelekile yesitsha esimnandi, uqaphele ukulingana nokwakheka kwayo. Uma ulandela inkomba ye-glycemic, gada ushukela wegazi njalo, futhi ukhethe kahle ukudla, amaswidi ngeke anikeze isikhathi kwisifo sikashukela.
Hlobo luni lwamaswidi olusebenzayo uchwepheshe wesifo sikashukela azokutshela kule vidiyo ekulesi sihloko.
