Abantu abaningi abakwazi ukucabanga ngokuphila kwabo ngaphandle koshukela. Kunezinto eziningi ezimnandi, ezinjengamaswidi, amakhekhe namakhekhe ancibilika emlonyeni wakho, kugcwala umzimba wakho, futhi kuthuthukise imizwa yakho.
Abantu ekudleni bayasaba ngisho nokukodwa okukhulunywa ngakho ngoshukela, ngokubiza bonke abantu ngokuthi yi-sucrose eyaziwayo. Ngakolunye uhlangothi, ushukela otholakala kuma-beet kanye nomhlanga ungumkhiqizo wokudla obalulekile womzimba. Ake sibheke ukuthi mangaki amakhalori akwi-spoonful ushukela.
Ushukela yi-carbohydrate esebenzayo. Yibona ababamba iqhaza ekugcwalisweni komzimba womuntu ngamakhompiyutha anempilo, futhi bangumthombo wamandla adingekayo ukuqinisekisa izinqubo ezibalulekile. I-Sucrose ingabhidlika masinyane kakhulu ukuze iglucose egaywe kalula.
Abantu abaningi bayakhathalela ukuthi mangaki amakhalori akwi-isipuni sikashukela. Le yinkinga yaphakade kulabo abazama ukugcina isibalo sabo noma abafuna ukukhipha amakhilogremu angeziwe. Cishe bonke bengeza ushukela enkomishini yetiye elimnandi noma ekhofi. Lo mbhalo uzophendula imibuzo emingaki amakhalori ashukela.
I-calorie Ushukela, ukungahambi kahle nezinzuzo
Bambalwa abantu abathola amandla enqaba ushukela noma imikhiqizo enayo. Ukudla okunjalo kuletha injabulo kumuntu, kuthuthukisa imizwa. I-candy eyodwa yanele ukuguqula usuku kusuka kumnyama futhi kukhanye kube yilanga futhi kukhanya. Kanjalo nokuluthwa ushukela. Kubalulekile ukwazi ukuthi lo mkhiqizo wokudla uphezulu kumakhalori.
Ngakho-ke, isipuni esisodwa sikashukela siqukethe ama-kilocalories angamashumi amabili. Lapho ubheka kuqala, lezi zibalo azibonakali zinkulu, kepha uma ubheka ukuthi zingaki izinkabi noma amaswidi adliwayo ngosuku ngenkomishi yetiye, khona-ke kuvela ukuthi okuqukethwe ikhalori kuzolingana nesidlo sonke (cishe ama-400 kcal). Akunakwenzeka ukuthi kube nalabo abafuna ukwenqaba isidlo sakusihlwa esizoletha amakhalori amaningi kangaka.
Ushukela kanye nokufakwa esikhundleni kwawo (amaswidi ahlukahlukene) kunomthelela ongemuhle kwizitho nezinhlelo zomzimba.
Okuqukethwe kwekhalori ushukela kungama-399 kcal nge-100 g yomkhiqizo. Amakhalori angokoqobo ngamanani ahlukahlukene kashukela:
- engilazini enesisindo esingu-250 ml iqukethe ama-200 g kashukela (798 kcal);
- engilazini enomthamo we-200 ml - 160 g (638.4 kcal);
- isipuni esine-slide (ngaphandle kwemikhiqizo ewuketshezi) - 25 g (99.8 kcal);
- kuthisipuni eline-slide (ngaphandle koketshezi) - 8 g (31.9 kcal).
Izinzuzo ushukela
Lo mkhiqizo awunawo ama-vithamini kanye nezakhi zomzimba, kepha ungumthombo wamandla womzimba, uthatha ingxenye eqondile ebuchosheni, uthuthukisa isimo somoya ngenxa yokuba khona kwama-carbohydrate angagayeka kalula. Ngenxa yokuqukethwe kwayo okukhulu kwekhalori, ushukela ubhekana kahle nendlala.
I-glucose ingukuhlinzekwa kwamandla komzimba, kuyadingeka ukugcina isibindi sisesimweni esihle sempilo, kuyabandakanyeka ekungatheni hlangothi ubuthi.
Kungakho kusetshenziswa njengomjovo wobuthi obahlukahlukene kanye nezifo ezithile. Kulokhu, okuqukethwe ikhalori kashukela akunandaba, ngoba kungumthombo we-glucose edingekayo.
Kaningi ungezwa ezincomeni zodokotela kulabo abafuna ukunciphisa umzimba, ukuthi udinga ukunciphisa ukusetshenziswa koshukela nemikhiqizo yako. Ukwenqaba ushukela lapho kudliwayo kubangelwa inani lamakhalori eliqukethe, hhayi lokho kuphela. Ukudla inani elikhulu lokudla, kufaka noshukela, kungaholela ekuhoxeni kakhulu. Ukudla okumnandi nakho kuthinta kabi i-enamel yezinyo futhi kudala ukubola kwamazinyo.
Ama-sweeteners
Ushukela ngenxa yokuqukethwe kwawo okuphezulu okungama-kilojoule okuholela ekhuphukeni kokuxineka koshukela egazini. Imvamisa, ama-pancreas awanaso isikhathi sokuhlanganisa i-insulin ukuphendula i-sucrose eyeqile.
Ezimweni ezinjalo, kwenqatshelwe ngokuphelele ukusebenzisa ushukela ukuze kungabikho ukuqongelela amakhalori emzimbeni. Kwenqatshelwa ngokuqinile kumaswidi namakhukhi wonke umuntu awathandayo futhi umuntu kufanele athenge ama-sweeteners kusuka ezitolo zeziguli ezinesifo sikashukela.
Umnyombo wezinto ezifakwa esikhundleni salokho ukuthi awunawo isipuni esisodwa sikashukela, amakhalori aso ayingozi emzimbeni. Ngasikhathi sinye, umzimba ungasabela kabuhlungu kubuhlungu bokuntuleka komkhiqizo owuthandayo, kepha noma kunjalo, ukuthembela kushukela kunganqotshwa, yize kunzima impela.
Lokhu kungenxa yokuba khona kwezinhlamvu zokunambitha ezingathathi indawo njengolunye uhlobo oluphelele ushukela ojwayelekile, noma kunjalo, uma-ke kuyinto ethambile yemvelo, khona-ke inengqondo ephelele.
Ukulumeka ekusebenziseni ushukela kufanele kube kancane kancane. Kulabo abafuna ukunciphisa isisindo futhi bahlanganyele ngamasentimitha ongeziwe, kunconyelwa ukuqala ngokunikela ushukela etiyeni, ngoba lapho okuqukethwe kwawo kwekhalori kuphezulu kakhulu kunokujwayelekile okuvumelekile. Ekuqaleni kungaba buhlungu futhi kube nzima, kepha kancane kancane ukunambitheka kwama-buds kuzoma ukuzwa ushukela.
Ngabe ushukela uqukethe amangaki?
Labo abahlola isisindo somzimba nokudla okwenziwe ngekhalori bazi kahle ukuthi ushukela uyingozi kakhulu lapho udla, futhi nokudla okwandisa ushukela wegazi kumele kungafakwa ekudleni.
Kodwa bambalwa abantu abacabanga ngenani lama-kilojoule ku-isipuni esisodwa sikashukela. Ngosuku, abanye abantu baphuza kuze kufike izinkomishi ezinhlanu zetiye noma ikhofi (ngaphandle kwamanye amaswidi ahlukahlukene), futhi nabo, umzimba awukhiqizi kuphela i-hormone yenjabulo, kodwa futhi uthola inani elikhulu lama-kilocalories.
Ithisipuni ngalinye likashukela liqukethe cishe ama-4 g ama-carbohydrate no-15 kcal. Lokhu kusho ukuthi enkomishini yetiye kuqukethe cishe ama-kilocalories angama-35, okungukuthi, umzimba uthola cishe ama-kcal angama-150 ngosuku ngetiye elimnandi.
Futhi uma ubheka ukuthi umuntu ngamunye udla isilinganiso samaswidi amabili ngosuku, futhi usebenzisa amakhekhe, ama-rolls kanye namanye amaswidi, khona-ke lesi sibalo sizokwandiswa kaningana. Ngaphambi kokungeza ushukela etiyeni, udinga ukukhumbula ngama-kilojoule kanye nokulimaza isibalo.
Ushukela ocwengekile uyaziwa ukuthi uqukethe amakhalori ambalwa. Umkhiqizo onjalo ocindezelwe unokuqukethwe kwekhalori cishe okuyi-10 kcal.
Izinga lokudla ushukela ngenkathi ulwela ukunciphisa umzimba
- Uma umuntu ebala ama-kilojoule futhi ekhathazeka ngokubahuluphele, khona-ke kufanele azi ngokuqondile ukuthi mangaki ama-carbohydrate okufanele amungene emzimbeni ngosuku. I-130 g yama-carbohydrate izokwanela i-metabolism evamile yamandla.
- Kubalulekile ukukhumbula ukuthi ukusetshenziswa kwamaswidi kunqatshelwe ngokuphelele ngenxa yokuqukethwe kwekhalori ephezulu kashukela.
- Ukuze umsoco ube olinganiselayo, kufanele ukhumbule ngemikhuba ngokuya ngobulili:
- Abesifazane bangadla ushukela ongu-25 g ngosuku (amakhilogremu ayi-100). Uma ngabe le mali ivezwa ngezinzipho, khona-ke ngeke kube ngaphezu kwezipuni ezingama-6 kashukela ngosuku;
- njengoba amadoda enezindleko eziphakeme zamandla, angadla ushukela ophindwe izikhathi eziyi-1.5, okungukuthi, angadla ama-37,5 g (150 kcal) ngosuku. Ezinkombeni, lokhu akukho ngaphezu kwesishiyagalolunye.
- Njengoba ushukela unenani eliphansi lokudla okunempilo, ama-carbohydrate akulo akufanele wedlule inani le-130 g emzimbeni womuntu. Ngaphandle kwalokho, bobabili abesilisa nabesifazane bazoqala ukukhulisa ukukhuluphala.
Ngenxa yokuqukethwe kwekhalori ephezulu ushukela, abezempilo babeluleka ukuthi bangasebenzisi kabi. Ukuze ulondoloze impilo kanye nesibalo esihle, kungcono ukusebenzisa ama-sweeteners.
Mhlawumbe ukumiselela okunjalo kuzodala eminye imizwa yokunambitha, kepha isibalo sizojabulisa umuntu iminyaka eminingi. Uma ungenakho ukuzimisela okwanele ukwenqaba ushokoledi, khona-ke kungcono ukukudla ngaphambi kokudla kwakusihlwa, ngoba ama-carbohydrate ayinkimbinkimbi amaswidi aphulwe emzimbeni amahora amaningi.