Namuhla, i-sweetener isibe yingxenye yokudla okuhlukahlukene, iziphuzo nezitsha. Ngempela, ezifweni eziningi, ezinjengoshukela noma ukukhuluphala, ukusetshenziswa koshukela kuyaphulwa.
Ngakho-ke, ososayensi bakha izinhlobo eziningi zezinambuzane, zombili zemvelo zokwenziwa, eziqukethe amakhalori ambalwa, ngakho-ke, zingadliwa ngabantu abanesifo sikashukela nalabo abakhuluphele ngokweqile.
Ngaphezu kwalokho, abakhiqizi bavame ukufaka ukufaka esikhundleni sikashukela emikhiqizweni yabo, uma kuphela ngoba ezinye izinhlobo zawo zishibhile kakhulu kunoshukela ojwayelekile. Kodwa ingabe akunangozi yini ukusebenzisa obambele ushukela empeleni futhi uluhlobo luni lwe-sweetener okufanele ulukhethe?
I-synthetic noma i-sweetener yemvelo?
Ama-sweeteners wanamuhla angaba zokwenziwa noma zemvelo. Isigaba sokugcina sifaka i-xylitol, i-fructose ne-sorbitol.
"Ungabola" izici zabo ngohlu olulandelayo:
- ISorbitol neXylitol ngama-Natural Sugar Avohols
- I-Fructose ushukela owenziwe uju noma izithelo ezahlukahlukene.
- Ukufakwa esikhundleni sikashukela wemvelo cishe kuhlanganiswa ngokuphelele ama-carbohydrate.
- Lezi zinto eziphilayo zidonswa kancane yisisu namathumbu, ngakho-ke akukho ukukhishwa okubukhali kwe-insulin.
- Yingakho ama-sweeteners wemvelo anconywa kwabanesifo sikashukela.
Iqembu lokwenziwa lifaka i-saccharin, cyclamate ne-acesulfame. Bacasula izinhlamvu zokunambitha zolimi, okwenza ukuthambekela komoya kube mnandi. Ngalezi zizathu, bavame ukubizwa ngokuthi ama-sweeteners.
Nakani! I-sweetener synthetic cishe ayigxiliwe emzimbeni futhi ivezwa nghlobo cishe lwe-pristine.
Ukuqhathaniswa kweCalorie yeShukela Elinoshukela ne-Sweeteners
Ama-sweeteners wemvelo uma eqhathaniswa noshukela ojwayelekile angaba namazinga ahlukene obumnandi nokuqukethwe kwekhalori. Isibonelo, i-fructose imnandi kakhulu kunoshukela olula.
Ngakho-ke uqukethe amakhalori amangaki? I-Fructose iqukethe ama-375 kcal ngamagremu ayi-100. I-Xylitol ingabuye isetshenziswe njenge-sweetener, ngoba imnandi impela, futhi okuqukethwe kwayo kwekhalori kungama-367 kcal nge-100 g.
Futhi mangaki amakhalori akwi-sorbite? Inani layo lamandla liyi-354 kcal nge-100g, futhi ubumnandi bayo buyisigamu soshukela ojwayelekile.
Nakani! Okuqukethwe kwekhalori ushukela ojwayelekile kungama-399 kcal ngamagremu ayi-100.
Ukufakwa esikhundleni sikashukela wemvelaphi yokwenziwa kunokuqukethwe okuphansi kilojoule, kepha kunoshukela omningi kunoshukela olula ku-30, 200 no-450. Ngakho-ke, umuntu obambela ushukela wemvelo usiza ukuzuza amakhilogremu angeziwe, ngoba Ungumkhiqizo onekhalori ephezulu.
Yize eqinisweni isimo singefani. Ushukela wokuxubha uthinta izinhlamvu zokunambitha, ngakho-ke amazinga kashukela egazi awakhuphuki.
Kepha kuvela ukuthi ngemuva kokudla ushukela wokufakelwa, umzimba awukwazi ukugcwala isikhathi eside, okusho ukuthi ushukela ojwayelekile wemvelo ugcwele ngokushesha okukhulu.
Kuyavela ukuthi akudingekile ukuthi umuntu onesifo sikashukela azi ukuthi mangakhi amakhalori endaweni ethile ethambile, ngoba kunokudla okuningi okuqukethe okungelona ikhalori okwenziwe okungenalo ikhalori.
Ukudla ukudla okunje kuhlala kuze kube yilapho udonga lwesisu seluliwe, okubonisa ukugcwala, ngenxa yalokho umzimba uzizwa ugcwele.
Ngakho-ke, i-sweetener kanye noshukela wemvelo, inomthelela ekuzuzeni okuningi.
Acesulfame (E950)
Abanesifo sikashukela abafuna ukwazi ukuthi mangaki amakhalori ku-acesulfame okufanele bazi ukuthi inokuqukethwe kwe-calorie eyi-zero. Ngaphezu kwalokho, inhle izikhathi ezingamakhulu amabili kunoshukela ojwayelekile, futhi izindleko zayo zishibhile kakhulu. Ngakho-ke, umenzi uvame ukufaka i-E950 ekukhiqizweni kwemikhiqizo ehlukahlukene.
Nakani! I-Acesulfame imvamisa ibangela ukungezwani komzimba kanye nokungasebenzi kahle kwamathumbu.
Ngakho-ke, ukusetshenziswa kwe-E950 kunqatshelwe eCanada naseJapan. Ngakho-ke, kungcono ukuthi abanesifo sikashukela bangadli ukudla okuqukethe lesi sithako esiyingozi.
ISachcharin
Kungokwalabo abathengisa izinambuzane ezishibhile. Ingenawo amakhalori, kepha ayi-450 amnandi kakhulu kunoshukela olulula. Ngakho-ke, inani elincane le-saccharin lanele ukwenza umkhiqizo ube mnandi.
Kodwa-ke, le-sweetener iyingozi emzimbeni womuntu. Ucwaningo selukhombisile ukuthi kukhuthaza ukukhula komdlavuza webele. Yize lezi zivivinyo zenziwa kuphela kumagundane, kungcono ukunciphisa ukusetshenziswa kwe-saccharin ngezizathu zokuphepha.
Aspartame
Iminyaka eminingi, ososayensi bebelokhu bephikisana ngokuthi liyingozi kangakanani i-aspartame emzimbeni womuntu. Namuhla, umbono wochwepheshe uhlukene phakathi.
Ingxenye yokuqala iqinisekile ukuthi i-aspartame ingabikwa eqenjini lababambele ushukela wemvelo, njengoba iqukethe i-aspartic ne-finlinic acid ezuzisayo. Ingxenye yesibili yososayensi ikholelwa ukuthi yilezi acid ezincoma ukuthuthukiswa kwezifo eziningi.
Isimo esinjalo esididayo yisikhathi sokuba umuntu onengqondo angavumi ukusebenzisa i-aspartame kuze kube yilapho iqiniso licacisiwe.
Kuyavela ukuthi akunqweneleki ukusebenzisa izinhlansi zokwenziwa, ngoba ngaphandle kokuqukethwe kwekhalori ye-zero baba imbangela yokudla ngokweqile. Ngakho-ke, kusiza kakhulu ukwenza usawoti isitsha ngenani elincane loshukela wemvelo.
Ngaphezu kwalokho, eziningi, kufaka phakathi izingxenye ezingafakwanga zamagama ezinziwe zoshukela, zingalimaza umzimba. Ngakho-ke, abantu abanesifo sikashukela kufanele bathathe ushukela wabo ojwayelekile ngoshukela ojwayelekile wemvelo (i-fructose), ukusetshenziswa ngokulinganayo okungeke kulimaze umzimba, kepha kunalokho kuzokuzuzisa.
