Abantu abathanda ezemidlalo futhi abanendaba nempilo yabo bavame ukucabanga ngokuthi banciphisa kanjani ukungena kokudla ushukela nokudla okuqukethe ushukela ekudleni kwabo. Ngemuva kwakho konke, ukudla neziphuzo ezingenakuthengwa kulahlekelwa ukunambitheka kwazo. Futhi, abantu abaningi bathembele ngokwengqondo kushukela. Isibonelo, ngisho nocezu lukashokholethi lungothuthukisa ngokushesha imizwa yakho, futhi kwabaningi, inkomishi yekhofi emnandi enokhilimu ilisiko ekuseni ngalo ngaphandle kwalolo suku olonakalisiwe ngalo.
Ngakho-ke, ukufaka esikhundleni sikashukela kuthandwa kakhulu namuhla, ongahluka ngazo izinsuku ngaphandle kwempilo emnandi. Kepha lezi zindlela zokwelapha eziyisimangaliso, njenganoma yikuphi okunye ukugxila, zinesimo sazo, futhi ngaphambi kokuzisebenzisa, udinga ukwazi ukuthi izithasiselo zingasetshenziswa nsuku zonke ngaphandle kokulimaza impilo yomuntu?
Izinhlobo zezindawo ezinoshukela: ezinoshukela nezinoshukela
Zonke izikhala zikashukela zingahlukaniswa ngamaqembu ama-2: ama-sweeteners kanye nama-sweeteners.
- I-Sweetener - into inokuqukethwe okunekhalori ephezulu (ecishe ifane noshukela), ibandakanyeka kumetabolism. Abameli abaziwa kakhulu baleli qembu yilezi: i-fructose, i-xylitol ne-isomaltose.
- Ama-Sweeteners - anokuqukethwe kwekhalori eyi-zero futhi awabambi iqhaza kumandla we-metabolism. Lezi zinto zifaka i-stevioside, i-saccharin, i-sucralose, i-aspartame ne-cyclamate.
Ama-sweeteners kanye nama-sugar substitute ahlukaniswe izinhlobo ezingama-2:
- Okwemvelo - lezi yizinto ezenziwe ngezinto ezingokwemvelo zokusetshenziswa, kanye nezidakamizwa ezitholwa ngokudalwa, kepha zisesimweni sendalo.
- I-Synthetic - izinto ezidalwe kusetshenziswa i-complements yamakhemikhali, ngokwemvelo zona azikho.
Yini okufanele ukhethe: esikhundleni semvelo noma zokwenziwa?
Ngokwemvelo, lapho kunokukhetha phakathi komkhiqizo wemvelo nowokufakelwa, kungcono ukunikeza ukukhetha kuqala, ngoba ngeke kulimaze impilo. Kodwa-ke, umuntu angakwazi kanjani ukudideka ezinhlobonhlobo zezithako zokudla ezigcina amashalofu ezakhiwe futhi akhethe okuwukuphela kwamathini amakhophi?
Umthengi kufanele azi ngokusobala ukuthi yiluphi uhlobo olungena esikhundleni sikashukela, futhi isengezo kufanele sihlangabezane nezidingo zomuntu ozosisebenzisa. Ngamanye amagama, umuntu kufanele aqonde ukuthi kungani edinga umuntu obambele, ngokwesibonelo, uma efuna ukunciphisa umzimba futhi angalimazi impilo yakhe, ngakho-ke kungcono ukukhetha i-sucralose, njll.
Ngokungafani noshukela, ama-sweeteners amunca kancane futhi abe nenkomba ephansi ye-glycemic. Kodwa ngenxa yokuqukethwe kwekhalori ephezulu, ama-analogues ashukela awalungele abantu abafuna ukukhipha amaphawundi angeziwe. Ngakho-ke, kungcono ukubuyisela esikhundleni sezinhlansi.
Cishe wonke ama-analogues ushukela aphilile ngenxa yemvelaphi yawo yemvelo. Ngeshwa, akushiwo okufanayo kuma-sweeteners: uma kokuqala konke ukulimala kuqukethwe okuqukethwe kwekhalori ephezulu, bese kuthi kwesesibili - kube nomphumela we-carcinogenic emzimbeni.
Izikhundla zikashukela ezidumile
Uhlaka
Isengezo ushukela osuselwa kwizithelo ezahlukahlukene. I-Fructose idonswa ngumzimba kancane kancane kune-sucrose, kepha ngo-metabolism iba ushukela. Le-supplement ingadliwa uma kungekho okunye okungathatha indawo kashukela, futhi kunzima kakhulu ukwenqaba ukudla ukudla okumnandi neziphuzo. Kepha gxila kancane.
Ngakho-ke, izici eziphambili ze-fructose zingokulandelayo:
- umkhiqizo wemvelaphi yemvelo;
- ngokungafani noshukela, umunca kancane;
- ayilungele labo abafuna ukukhipha amakhilogremu angeziwe.
I-Xylitol
Le nto ngotshwala obunamakhristali. Amakristalu e-translucent amnandi ayenziwa ngemfucuza etholakala ngezinto zokutshala: izinkuni, amakhanda ommbila, ama-sunflower husks nezinye izinto. Naphezu kweqiniso lokuthi i-xylitol ephezulu kakhulu ikhalori, idonswa ngumzimba kancane kancane. Ngaphezu kwalokho, i-xylitol inezinzuzo zayo - ukusetshenziswa kwayo okujwayelekile kunomphumela omuhle ezinsinini namazinyweni, kanti futhi ushukela wegazi uhlala ungashintshiwe.
Ngakho-ke, izici ze-xylitol zifaka:
- ubunjalo bemvelo;
- Ukwehla emzimbeni kancane kakhulu;
- ingxenye efanelekile kulabo abafuna ukususa isisindo esingeqile, kepha uma kudliwe ngokulinganayo noma ngamanani amancane;
- ukweqisa kwalokhu kwengezelela kungaholela ezinkingeni zesisu.
Isomaltose
Lolu uhlobo loshukela wemvelo otholakala ngokufakwa yi-sucrose. Kuyaqapheleka ukuthi i-isomaltose iyingxenye kashukela noju. Ngokuyinhloko, izici zaleli sweetener ziyafana ne-fructose:
- ubunjalo bemvelo;
- imunzwa kancane, ngenxa yokuthi ayibangeli ukuqhuma kwe-insulin emzimbeni;
- ayinconyelwanga labo abanezinkinga ngokukhuluphala.
Yikuphi ukukhetha ushukela ongakukhetha?
Ukudonsela isiphetho kikho konke okungenhla, ungazikhethela ngokwakho Yize kungafanele ungawunaki umbono wabachwepheshe abancoma okulandelayo:
- Uma umuntu enesisindo somzimba esijwayelekile futhi engazibekeli umgomo wokwehla kwesisindo, khona-ke angathola imali yokusebenzisa ushukela ejwayelekile, nazo zonke izinhlobo zokufakwa esikhundleni sikashukela wemvelo. Ngaphezu kwalokho, ama-sweeteners ngokuqhathaniswa noshukela ojwayelekile angcono ngoba amunca isikhathi eside, ngenxa yokuthi izinga le-glucose egazini alishintshi, okujwayelekile kuhlala kungaphansi kwemikhawulo eyamukelekayo.
- Abantu abafuna ukwehla ngokweqile, kepha abakwazi ukuzenqaba ukudla okumnandi, udinga ukukhetha izengezo ezine-sucralose noma izidakamizwa eziqukethe i-stevia ekhishwe. Kepha kufanele kukhunjulwe ukuthi ngaphambi kokungeza ushukela esikhundleni sokudla noma iziphuzo, umthamo wawo kufanele ubhekwe ngokuqinile, futhi kungcono ukubonana nodokotela.
- Kungcono ukwenqaba ukuthenga izikhala ezinoshukela ezisuselwa ku-cyclomat noma i-aspartame, ngoba zingayiphatha kabi impilo futhi iholele ngisho nasethi ubuthi.
Kodwa-ke, izazi zokudla ziyakholelwa ekutheni umuntu uma edla futhi ezenzela kahle imidlalo, noma ngabe kwesinye isikhathi ezivumela ukuthi aphuze inkomishi kashokolethi omnandi oshisayo, ikofi noma itiye, isithombe sakhe nempilo yakhe ngeke sithinteke.
