Akekho noyedwa umuntu omdala ongacabanga impilo yakhe ngaphandle koshukela. Kusetshenziswa hhayi njengesengezo setiye noma ikhofi, kodwa futhi ezitsheni eziningi, amasosa neziphuzo. Kodwa-ke, ososayensi baveze kudala ukuthi ushukela awusizakali nhlobo emzimbeni womuntu, njengoba unomphumela omubi kuwo.
Imvamisa umbuzo - ongangena esikhundleni sikashukela, ubuzwa ngabantu ekudleni ukwehlisa isisindo kanye nabanesifo sikashukela, kungakhathalekile ukuthi hlobo lwesifo (uhlobo lokuqala, lwesibili nolokuthinta). Kunezindlela eziningi eziningi zoshukela - lezi yi-stevia ne-sorbitol, nemikhiqizo yezinyosi nokuningi.
Umkhiqizo ngamunye ophindiselwe esikhundleni unezinzuzo zawo nezinzuzo zomzimba womuntu. Kepha ukukhetha okumelwe ungene esikhundleni kufanele kusondele kakhulu ngokucophelela uma kuphakama umbuzo - ungawususa kanjani ushukela ngokudla okufanele.
Ngemuva kwakho konke, kubalulekile ukuthi i-sweetener ibe nenkomba ephansi ye-glycemic (GI) nokuqukethwe okuphansi kwekhalori. Ukufakwa esikhundleni okunhlobonhlobo koshukela, kufaka phakathi okungokwemvelo, kuzochazwa ngokuningiliziwe ngezansi, izinzuzo zabo zomzimba zichaziwe. Ukubaluleka kokudla kwe-GI kwabanesifo sikashukela nabantu abahlangabezana nokukhuluphala nakho kuyachazwa.
I-Sweeteners, inkomba yabo ye-glycemic
Lesi sikhombisi siveza ngokwemibandela yedijithali umphumela wokudla noma isiphuzo ekwandeni kokuhlushwa koshukela egazini. Imikhiqizo elusizo equkethe ama-carbohydrate ayinkimbinkimbi, okungukuthi, lawo anikeza umuzwa wokuqaqanjelwa isikhathi eside futhi udonswa kancane ngumzimba, kubhekwa njengalawo i-GI ifinyelela kuwo wonke amayunithi angama-50.
Ushukela we-GI amayunithi angama-70. Lokhu kuyinani eliphakeme futhi umkhiqizo onjalo awemukeleki ekunikezelweni kwesifo sikashukela nokudla. Kungcono kakhulu ukufaka esikhundleni sikashukela eminye imikhiqizo ene-GI encane nokuqukethwe okuphansi kwekhalori.
Ama-sweeteners athengiswa emakhemisi noma ezitolo ezinkulu, njenge-sorbitol noma i-xylitol, aqukethe kuze kufike ku-5 kcal, kanye ne-GI ephansi. Ngakho-ke i-sweetener enjalo ilungele bobabili abaneshukela kanye nabantu abazama ukwehlisa isisindo.
Ama-sweeteners ajwayelekile kakhulu:
- i-sorbitol;
- i-fructose;
- stevia;
- izithelo ezomisiwe;
- imikhiqizo yezinyosi (uju);
- ukukhishwa kwezimpande ze-licorice.
Ezinye zalezi zinambuzane ezingenhla zingokwemvelo, njenge-stevia. Ngaphezu ukunambitheka kwawo okumnandi, kuletha izinzuzo eziningi emzimbeni womuntu.
Ukuze unqume ukukhetha kwe-sweetener ewusizo kakhulu, ngamunye wabo kufanele afundwe ngokuningiliziwe.
Umkhiqizo wezinyosi
Uju kudala lwaduma ngempahla yalo yokwelapha, lusetshenziswa kabanzi kwezokwelapha kwendabuko, ekulweni nezifo zemithi eyahlukahlukene. Lo mkhiqizo wezinyosi ufaka i-organic andorganic acid, amavithamini amaningi kanye namaminerali, okuguquguqukayo namaprotheni. Ukwakheka komkhiqizo kungahluka kancane, kuya ngezinhlobonhlobo zawo.
Kwabanesifo sikashukela nabantu ababheka indlela abadla ngayo, kungcono ukhethe uju olunokuqukethwe okuncane kwe-sucrose. Ukubona lokhu kulula kakhulu - uma kunokubiza okuningi kumkhiqizo, khona-ke ngemuva kwesikhashana kuzoqala ukukhala, okungukuthi, kuzoshukela. Uju olunjalo lufakelwe kunoma yiluphi uhlobo lwesifo sikashukela.
Okuqukethwe kwekalori k uju ngamagremu ayi-100 omkhiqizo kuzoba cishe ngama-327 kcal, kuya ngezinhlobonhlobo, futhi i-GI yezinhlobonhlobo eziningi ayidluli isibalo samayunithi angama-50. Uju kwesinye isikhathi lumnandi kunoshukela omhlophe, umbala walo ungasukela kokuphuzi okukhanyayo kuya kofishi obumnyama. Into esemqoka ukwazi ukuthi yikuphi kwezinhlobo ezinenkomba ephansi ye-glycemic. Kwethulwa ngezansi.
Imikhiqizo Yezinyosi Engaphansi Ye-GI:
- uju lwe-acacia - amayunithi angama-35;
- uju oluvela ku-pine buds kanye namahlumela - amayunithi angama-25;
- uju lwe-eucalyptus - amayunithi angama-50;
- uju linden - amayunithi angama-55.
Ukushintshana noshukela, yilezi zinhlobonhlobo zoju okufanele zikhethwe. Kufanele futhi kukhunjulwe ukuthi abanesifo sikashukela sohlobo lokuqala nolwesibili bavunyelwe ukungasebenzisi isipuni esingaphezu kwesisodwa salo mkhiqizo ngosuku. Uhlobo ngalunye lwemikhiqizo yezinyosi lunempahla yalo efanelekile yomzimba womuntu, ngakho-ke ungakwazi ukushintshanisa ukusetshenziswa kwezinhlobo ezithile zoju.
Uju lwe-acacia lubhekwa njengomholi kokuqukethwe okungenani kweglucose. Inemiphumela elandelayo yokuphulukisa emzimbeni womuntu:
- kuthuthukisa izinqubo ze-metabolic emzimbeni ngenxa yezakhi ze-malic, lactic ne-citric acid;
- kwehlisa umfutho wegazi;
- ulwa ne-anemia, i-hemoglobin eyandayo;
- ubuncane be-glucose nokuqukethwe kwe-fructose kwenza uju lwe-acacia lube umkhiqizo ovunyelwe etafuleni likashukela;
- kwandisa ukumelana komzimba ezifweni kanye namagciwane ama-etiologies ahlukahlukene;
- isiza umzimba ukuba ululame ngemuva kokutheleleka kwesikhathi eside kwezifo zokuphefumula kanye nokutheleleka komoya okuphathelene nokuphefumula, ngisho nezingane eziqhamuka eminyakeni emibili;
- kusuka kuju lwe-acacia yenza amaconsi eso, izixazululo zokuphefumula nokwelapha okhilimu kusuka ekushisweni;
- igxilisa imithambo yegazi futhi ibuye ijwayele inqubo yokwakheka kwegazi.
Uju lwephayini ludumile ngokwakhiwa kwalo okunothile, okubandakanya i-iron, i-magnesium, i-potassium, i-selenium, i-flavonoids, i-organic acid kanye ne-antioxidants. Ngenxa yensimbi, ukusetshenziswa ejwayelekile k uju lukaphayini kuzosebenza njengephrothokholi enhle kakhulu ye-anemia, futhi izinqubo zokwakheka kwegazi nazo zizothuthuka. Ama-antioxidants asusa ama-radicals ayingozi emzimbeni futhi avimbele inqubo yokuguga.
Ama-flavonoid afakiwe ekwakhiweni anomthelela omubi kuma-microflora we-pathogenic emathunjini futhi athuthukisa ukusebenza kwepheshana lesisu. Okuqukethwe okwandayo kwe-potassium kunomthelela omuhle ohlelweni lwezinzwa, ukuqwasha kuya kude nobusuku bokulala bujwayelekile.
Uju lwe-eucalyptus lunezindawo eziningi zokuphulukisa, okubaluleke kakhulu ukubhujiswa kwe-microflora ye-pathogenic ku-mucosa yepheji lokuphefumula eliphezulu. Ushukela ungathathelwa indawo uju lwe-eucalyptus esikhathini sekwindla-ebusika futhi lokhu kuzoba ukuvikela okuhle kokutheleleka ngegciwane.
Ngezifo zepheshana lokuphefumula elingaphezulu, kunconywa ukusebenzisa lo mkhiqizo wezinyosi. Inkomishi yetiye enoju lwe-eucalyptus izoba nemiphumela yesikhashana yokulwa nokuvuvukala.
Uju ngenye indlela enhle ushukela.
ISorbitol neXylitol
ISorbitol ikude noswidi omuhle kakhulu. Futhi kunezizathu eziningi zalokhu, ezizokuchazwa ngokuningiliziwe ngezansi. Okokuqala, i-sorbitol imnandi izikhathi eziningana kunoshukela, ngakho-ke, kufanele isetshenziswe ngaphezulu.
Okwesibili, i-high-calorie sorbitol, i-280 kcal ngamagremu ayi-100 womkhiqizo. Ngenxa yalokho, umuntu usebenzisa inani elithile le-sorbitol ukuthola ubumnandi obufanayo noshukela.
Kuyavela ukuthi i-sorbitol ingavusa ukukhishwa kwezicubu ze-adipose. I-sweetener enjalo ayilungele abantu abafuna ukunciphisa isisindo somzimba bese uthayipha ama-2 diabetes, ngoba kudingeka aqaphe isisindo sabo ngokucophelela. ISorbitol ne-xylitol ziyefana ngesakhiwo. Akhiwa ngesitashi sombila, kepha abe ne-GI ephansi yamayunithi ayi-9.
Cons of sorbitol kanye xylitol:
- okuqukethwe kwekhalori ephezulu;
- Inomphumela we-laxative, amagremu ama-20 we-sweetener kuphela angadala uhudo.
Izinzuzo ze-sorbitol ne-xylitol:
- i-ejenti enhle kakhulu ye-choleretic, enconyelwa izifo ze-choleretic;
- ngokusetshenziswa okuncane, ithuthukisa ukusebenza kwepheshana lesisu ngenxa yomphumela wayo onenzuzo kuma-microflora.
Umuntu kufanele azinqumele ukuthi angawususa esikhundleni yini ushukela nge-sorbitol, eselule konke okuhle nokubi kwalo mkhiqizo wokudla.
UStevia
Kumbuzo - ukuthi ungawususa kanjani ushukela Ngokujwayelekile, impendulo izoba - i-stevia. Lokhu kungumkhiqizo wemvelo owenziwe ngamahlamvu wesitshalo esidala, esinempilo emnandi kaningi kunoshukela uqobo. Lesi sibambeli siqukethe amavithamini amaningi nezakhi ezahlukahlukene zokulandela umkhondo zilusizo emzimbeni womuntu.
Kumagremu ayi-100 womkhiqizo ophelile, yi-18 kcal kuphela kuphela, futhi inkomba ye-glycemic ayifinyeleli amayunithi ayi-10. Kuwo wonke, yi-stevia esheshisa ukwanda koshukela ongena egazini, ngaleyo ndlela inciphise ukugxila kwe-glucose ephezulu. Lokhu kubambele kubaluleke kakhulu kwabanesifo sikashukela sanoma yiluphi uhlobo - izinhlobo zokuqala, zesibili nezokuthinta umzimba.
Kodwa-ke, i-stevia inezinkinga. Isibonelo, kubangela ukungezwani kwabantu abaningi, ngakho-ke kunconywa ukuthi kungeniswe kancane kancane ekudleni. Uma i-stevia ihlanganiswa nemikhiqizo yobisi noma yobisi, ungathola uhudo. Le-sweetener inciphisa kancane umfutho wegazi, i-hypotensive kumakhambi anjenge-sweetener ayingozi.
IStevia iqukethe izinto ezisebenzayo ezilandelayo:
- Amavithamini e-B;
- Vitamin E
- Vitamin D
- Vitamin C
- i-Vitamin PP (i-nicotinic acid);
- ama-amino acid;
- ama-tannins;
- ithusi
- i-magnesium
- abicah.
Ngenxa yokuba khona kwevithamini C, i-stevia ngokusetshenziswa kwayo njalo iyakwazi ukukhulisa imisebenzi yokuvikela umzimba. IVithamini PP inomphumela omuhle esizweni sezinzwa, ithuthukisa ukulala futhi ikhulule umuntu okhathazekile. IVitamin E, isebenzisana ne-Vitamin C, iqala ukusebenza njenge-antioxidant, ibambezela ukuguga komzimba futhi isuse ama-radical ayingozi kuyo.
Ukuze uzivikele ezimpilweni ezingezwani neminye imiphumela emibi evela e-stevia, kungcono ukubonana nodokotela oyi-endocrinologist noma wezokwelapha ngaphambi kokuyisebenzisa.
Inhlanganisela enkulu yalesi sikhundla sikashukela ukuthi ayinikezi umzimba ngamakhakhabha echitheka ngokushesha, ngokungafani noshukela omhlophe. Lo mbiza sekuyisikhathi eside usetshenziswa emithini yabomdabu, i-stevia ibaluleke kakhulu kwisifo sikashukela sohlobo 2 nomfutho wegazi ophakeme.
UStevia unalezi zici ezilandelayo ezinhle:
- ekhulula umzimba we-cholesterol embi, ukuvimbela ukwakheka kwama-cholesterol plaque kanye nokuqoshwa kwemithambo yegazi;
- ukwehlisa umfutho wegazi ngokusetshenziswa kwe-stevia njalo;
- Ngenxa ye-selenium, ivimbela ukuqunjelwa;
- kwehlisa ukugcwala kwe-glucose egazini, ngakho okokuqala ngemuva kokuqala kwe-stevia kufanele kukalwe nge-glucometer, ngoba kungadingekile ukunciphisa umthamo womjovo we-insulin nemithi enciphisa ushukela;
- ukukhulisa ukumelana komzimba kuma-bacteria kanye nokutheleleka kwe-etiologies ehlukahlukene, ngenxa yenani elikhulu lama-amino acid;
- ukushesha kwezinqubo ze-metabolic.
IStevia ayimnandi nje kuphela, kepha futhi iyi-sweetener ewusizo. Ngokusetshenziswa kwayo njalo, ukugxilisa ushukela egazini kanye nomfutho wegazi kwenziwa ngokwejwayelekile.
Ukufingqa izikhala zoshukela ezichazwe ngenhla, kufanelekile ukuqaphela ukuthi kungakuhle ukuthi uthathe indawo kashukela ejwayelekile kanye nezinye izikhala zoshukela, ngenxa yokungabikho kwezinto eziwusizo kukho, okuqukethwe kwekhalori ephezulu ne-GI. Ukushintsha ushukela noju noma i-stevia kuyasiza - yibo laba abanoshukela abajwayelekile kakhulu.
Ividiyo ekulesi sihloko ikhuluma ngezinzuzo zenjomane enjenge-stevia.
