Noma yikuphi ukudla kuhlala kushiya imibuzo eminingi mayelana noshukela. Ukudla kweDucan, esizokhuluma ngakho namhlanje, lapho sesike sahlola ukusetshenziswa kwama-ushukela esikhundleni sokudla, ayizange idlule kulolu daba.
Ake siqale ngezisekelo eziyisisekelo zokuziphatha kokudla, ngokukhetha ukudla nama-carbohydrate.
Ngisebenza kanjani kuma-carbohydrate okudla
Ama-carbohydrate ahlukaniswe ngamaqembu anemibandela emibili - okugaywa ngumzimba womuntu nokungagayeki. Isisu sethu siyakwazi ukugaya, ngokwesibonelo, ama-carbohydrate atholakala esinkwa, imifino nezithelo, ne-carbohydrate cellulose eyinkimbinkimbi, eyingxenye yezinkuni, ayikwazi ukugaya.
Inqubo yokugaya ama-carbohydrate iqukethe ukuqhekeka kwama-polysaccharides kanye nama-disaccharides abe ama-monosaccharides (ushukela olula kakhulu) ngaphansi kwethonya lejusi lesisu. Kungama-carbohydrate alula angena egazini futhi ayingxenye yezakhi zomzimba zamaseli.
Imikhiqizo equkethe ama-carbohydrate ingahlukaniswa ngamaqembu amathathu:
- Kubandakanya "ushukela osheshayo" - kubangela ukukhuphuka okubukhali kwamazinga kashukela egazini ngemuva nje kwemizuzu emi-5 ngemuva kokudla. Lokhu kufaka: i-maltose, ushukela, i-fructose, i-sucrose (ushukela wokudla), amagilebhisi kanye nojusi wamagilebhisi, uju, ubhiya. Le mikhiqizo ayinazo izinto ezengeza ukumunyiswa.
- Kubandakanya "ushukela osheshayo" - izinga likashukela wegazi likhuphuka ngemuva kwemizuzu engu-10-15, lokhu kwenzeka kakhulu, ukucutshungulwa kwemikhiqizo esiswini kwenzeka ngaphakathi kwehora elilodwa kuya kwamabili. Leli qembu lifaka i-sucrose ne-fructose ngokuhlanganiswa nama-prolongator wokufaka, isibonelo, ama-apula (aqukethe i-fructose ne-fiber).
- Kubandakanya "ushukela omncane" - ushukela osegazini uqala ukukhuphuka ngemuva kwemizuzu engama-20-30 kanti ukwanda kubushelelezi impela. Imikhiqizo yephulwe esiswini namathumbu cishe amahora angama-2-3. Leli qembu lifaka isitashi ne-lactose, kanye ne-sucrose ne-fructose ene-prolongator enamandla kakhulu, evimbela kakhulu ukuqhekeka kwabo kanye nokufakwa kweglucose eyakhelwe egazini.
I-Dietary Glucose Factor
Kudala kwaziwa ukuthi ngokunciphisa umzimba kunenzuzo kakhulu ukusebenzisa ama-carbohydrate ayinkimbinkimbi, ahlanganisa noshukela omncane. Umzimba ucubungula ama-carbohydrate lawo isikhathi eside. Njengendlela yokukhetha, kuvela iswidi, okungasetshenziswa ekudleni kweDucan esikhundleni sikashukela.
Ukuze umzimba usebenze kahle, kudingeka ama-carbohydrate. Ukugxilisa okuthile kweglucose egazini kuqinisekisa ukusebenza kahle kwengqondo nohlelo lwezinzwa. Uma inani likashukela egazini lizinzile, khona-ke umuntu uphilile, usesimweni esihle.
Ukudlondlobala kwamazinga kashukela kudonsela ekushoneni, futhi ukuwa ngaphansi okuvamile kubangela ubuthakathaka, ukungabekezeleleki, kanye nokubekezela.
Esimweni esinjalo, umzimba osezingeni le-subconscious ufuna ukuthola ukushoda kwe-glucose kusuka kumaswidi ahlukahlukene ukuze kuphuculwe amandla okuphelelwa ngamandla. Umuntu uhlala ehlushwa yimicabango ngebha ye-chocolate noma ucezu lwekhekhe, ikakhulukazi kusihlwa. Eqinisweni, lokhu kubonisa nje umuzwa wendlala ngesikhathi sokudla kwaseDucan, nanoma yikuphi okunye.
Uma ulandela ukudla kwe-Ducan, awukwazi ukufaka ushukela ojwayelekile ezitsheni, ngakho-ke udinga ukukhetha i-sweetener efanelekile.
Kepha hlobo luni lwe-sweetener okufanele ulukhethe?
Ukudla okunoshukela esikhundleni
I-Xylitol (E967) - inokuqukethwe kwekhalori okufanayo noshukela. Uma umuntu enezinkinga ngamazinyo akhe, khona-ke lokhu kungena esikhundleni esifanele kumlungele. I-Xylitol, ngenxa yezakhiwo zayo, iyakwazi ukwenza izinqubo ze-metabolic futhi ingathinti i-enamel yezinyo, ivunyelwe ukusetshenziswa kuma-diabetes.
Uma lo mkhiqizo usetshenziswa ngamanani amakhulu ngokweqile, izinkinga zesisu zingaqala. Kuvunyelwe ukudla kuphela amagremu ama-40 we-xylitol ngosuku.
ISachcharin (E954) - Le ndawo ebushukela imnandi kakhulu, iqukethe amakhalori ambalwa futhi ayithakwa emzimbeni. Usebenzisa leli khompiyutha, ungalahlekelwa isisindo, ngakho-ke i-saccharin inconywa ukupheka ngokuhambisana nokudla kweDucan.
Kwamanye amazwe, le nto ayivunyelwe ngoba iyingozi esiswini. Usuku, awusebenzisi ngaphezu kwe-0,2 g ye-saccharin.
I-Cyclamate (E952) - inokunambitheka okumnandi hhayi okumnandi kakhulu, kepha kunezinzuzo eziningi ezibalulekile:
- iqukethe amakhalori ambalwa
- ilungele ukudliwa,
- i-cyclamate i-soluble kakhulu emanzini, ngakho-ke ingangezwa eziphuzweni.
I-Aspartame (E951) - Imvamisa ingezwa kakhulu kwiziphuzo noma khekhe. Simnandi kunoshukela, sinambitha muhle futhi asinawo amakhalori. Uma kuvezwa ukushisa okuphezulu kulahlekelwa ikhwalithi yayo. Akukho ngaphezu kwama-3 amagremu we-aspartame avunyelwe ngosuku.
I-Acesulfame potaziyamu (i-E950) - ikhalori ephansi, ekhishwa ngokushesha emzimbeni, ayithakwa emathunjini. Ingasetshenziswa ngabantu abanezifo ezibangelwa yileli gciwane. Ngenxa yokuqukethwe kwe-methyl ether ekwakhiweni kwayo, i-acesulfame iyingozi enhliziyweni, ngaphezu kwalokho, inomphumela oqinile ovuselelayo ohlelweni lwezinzwa.
Leli khompiyutha ligayelwe izingane futhi lactating abesifazane, noma kunjalo, isigaba sokuqala nesesibili asikho ekudleni kweDucan. Umthamo ophephile womzimba ngu-1 g ngosuku.
I-Succrazite - efanelekela ukusetshenziswa kushukela, ayimunwa ngumzimba, ayinawo amakhalori. Kuyinto yezomnotho impela, ngoba iphakethe elilodwa lokufaka esikhundleni lingaba amakhilogremu ayisithupha kashukela olula.
I-Succrazite ine-drawback eyodwa ebalulekile - ubuthi. Ngalesi sizathu, kungcono ukungayisebenzisi, ukuze kungalimazi impilo. Akukho ngaphezu kwe-0,6 g yalesi sakhi esivunyelwe ngosuku.
IStevia yisikhundla soshukela semvelo esetshenziselwa ukwenza iziphuzo. Ngenxa yomsuka wayo wemvelo, i-stevia sweetener ilungele umzimba.
- IStevia itholakala ngefomu le-powder kanye nezinye izindlela,
- ayiqukethe amakhalori
- ingasetshenziswa ekuphekeni ukudla kokudla.
- Lokhu kungenela ushukela kungasetshenziswa ngabanesifo sikashukela.
Ngakho-ke, embuzweni wokuthi yikuphi ukukhetha esikhundleni sokudla lapho udla, impendulo inikezwa encazelweni yezimpawu eziwusizo noma okuphambene nalokho, ekuphikiseni, zohlobo ngalunye lwe-sweetener.
