Abantu banamuhla, abanothando lwendlela yokuphila enempilo, babheka ushukela umkhiqizo oyingozi. Ngempela, ukuhlukunyezwa kwalokhu kudalwa okukhohlisayo kuholela ku-caries, ukubukeka kwesisindo ngokweqile, okubuye kudale ukuthuthukiswa kwezifo zamalunga, uhlelo lwenhliziyo, ithambo lesisu futhi, isifo sikashukela.
Ngakho-ke, inani elandayo labalandeli bokuphila okunempilo lithatha ushukela ekudleni ngama-sweeteners ahlukahlukene, okungeyona ingozi emzimbeni womuntu.
Izinhlobo zama-analogues ashukela nokwakheka kwawo
Zonke izinhlayiya zesimanje zingahlukaniswa izigaba ezimbili: zokwenziwa (zokwenziwa) nezemvelo.
Iqembu lokuqala le-sweeteners lenziwa kusuka kumakhompiyutha wokufakelwa owenziwe elebhu yamakhemikhali. Anama-kilojoule futhi akhishwa ngokuphelele emzimbeni.
Iqembu lesibili lenziwa ngezakhi zemvelo yemvelo enamakhalori ahlukene wekhalori. Ama-sweeteners wemvelo aqhekeka kancane futhi kancane kancane asetshenziswa ngumzimba, ngaphandle kokubanga ukwanda okubukhali koshukela wegazi.
Izinto ezilandelayo zithathwa njengezingena esikhundleni sikashukela wemvelo:
- i-fructose. Kuqukethe imifino, izithelo noju lwemvelo. I-Fructose cishe izikhathi eziyi-1,1-1,8 imnandi kunoshukela, kuyilapho okuqukethwe kwayo ikhalori kuphansi kakhulu (3.7 kcal / g). Le nto inenkomba ephansi ye-glycemic (GI = 19), ngakho-ke ingasetshenziswa ngisho nangoshukela;
- i-sorbitol. Yethula kuma-apula, ama-apricots nezinye izithelo. ISorbitol akuyona i-carbohydrate, kepha ingeyeqembu lama-alcohols, ngakho-ke imnandi kancane. I-insulin ayidingi ukumuncwa kwayo. Okuqukethwe kwekalori kwe-sorbitol kuphansi: 2.4 kcal / g. Kunconywa ukuthi ungadli umkhiqizo ongaphezulu kwe-15 g ngosuku. Uma weqa isilinganiso esishiwo, kungaqalwa umphumela wokuxhuma;
- i-erythritol (“ikhabe ushukela”). Lezi amakristalu abukeka njengoshukela. I-sweetener inyibilika kakhulu emanzini, futhi inani layo le-caloric empeleni zero. I-Erythritol ibekezelelwa kahle ngumzimba ngisho nakuma-doses amakhulu futhi akubangeli umphumela oqabulayo;
- stevia. Lolu uhlobo oludumile kakhulu lwe-sweetener, olutholakala emaqabungeni esitshalo segama elifanayo, akhula e-Asia naseNingizimu Melika. IStevia icishe ibe-200 kunoshukela. Ukudla umkhiqizo okuvumelekile nsuku zonke ngu-4 mg / kg. Lesi sitshalo silinganisa ushukela wegazi. Inkomba ye-glycemic ye-stevia ayi-zero, ngakho-ke abantu abanesifo sikashukela bangadla umkhiqizo onjalo.
Ukufakwa esikhundleni sikashukela kokufakelwa kwalezi zinhlobo zemikhiqizo elandelayo:
- sucralose. Lesi ngesinye sezinzwa eziphephe kunazo zonke ezenziwe ngoshukela ojwayelekile. I-Sucralose imnandi izikhathi ezingama-600 kunoshukela, kepha ayithinti izinga likashukela egazini. Umuthi ugcina izakhiwo zawo ngokuphelele lapho ulashwa ngokushisa, ngakho-ke zingasetshenziswa ngenkathi kuphekwa. Awungeke usebenzise ngaphezu kwe-15 mg / kg yento ngosuku;
- i-aspartame. Into le imnandi izikhathi ezingama-200 kunoshukela, futhi inani layo le-calorific lingu-zero. Emazingeni okushisa aphakeme, i-aspartame iyabola, ngakho-ke ayinakusetshenziswa ngenkathi kupheka, enikezwa ukwelashwa okushisa isikhathi eside;
- saccharin. Usinda ushukela kumaswidi ngezikhathi ezingama-450. Ngosuku, awuzukudla ngaphezu kwe-5 mg / kg yento;
- cyclamate. Izikhathi ezingama-30 zimnandi kunoshukela. Okuqukethwe kwe-caloric kwe-cyclamate nakho kungu-zero. Umthamo omkhulu ovunyelwe nsuku zonke ngu-11 mg / kg.
Yini ewusizo futhi yini elimazayo ekungeneni ushukela wezempilo?
I-Web ishicilele inqwaba yezinganekwane mayelana nengozi yama-sweeteners. Njengamanje, iningi lazo selichithwe, ngakho-ke akufanele wenqabe ukusebenzisa obambele ushukela.
Ama-sweeteners anomthelela omuhle enhlalakahleni yabantu abaphilile nalabo abanomkhuba wokukhula nesifo sikashukela noma osuvele unesifo.
Isidingo esiyinhloko enqubekweni yokusebenzisa izikhala zoshukela ukugcinwa ngokuqinile komthamo obekwe kwimiyalo.
Ungayikhetha kanjani enye indlela enempilo ushukela?
Njengoba sishilo ngenhla, ukukhetha komuntu ozongena esikhundleni sikashukela kufanele kwenziwe ngokuhlukile, ngokuya ngokuthanda kwakhe, amandla emali, okuqukethwe kwekhalori, inkomba ye-glycemic, kanye nokuba khona kwemiphumela emibi.
Kunconywa ukuthi kunikezwe kuqala izimpahla zalezo zinkampani ebezisebenza ngokukhethekile ekukhiqizweni kwemikhiqizo yokudla iminyaka eminingi futhi zikwazile ukuthola idumela njengomkhiqizi othembekile.
Yikuphi okufaka ushukela okulimaza kakhulu?
Ngampela wonke ama-sweeteners anikezwa emashalofini emakhemisi nasezitolo ahlolelwa ukuphepha futhi emva kwalokho bayathengiswa.
Kodwa-ke, isimo sokwakheka kwe-sweetener emazweni ahlukene omhlaba kungahluka. Isibonelo, okuvunyelwe ukusetshenziswa e-Asia kungahle kwenqatshelwe eYurophu nase-USA, njalonjalo.
Ngakho-ke, isidingo esiyinhloko ngesikhathi sokusebenzisa ukufaka esikhundleni sizonamathela kakhulu kumthamo, amanani awo ngokuvamile akhonjiswa kwilebula noma emiyalweni.
Yikuphi i-sweetener elilungele uhlobo 1 noshukela 2?
Isizathu esiyinhloko sokuqalwa kwesifo sikashukela izinga elikhulayo loshukela egazini.
Ukudla okuhleliwe ngendlela ecasulayo kuvusa ukubonakaliswa kwesifo esibekwe ezingeni lelifa. Ngakho-ke, ukulawulwa kwe-carbohydrate metabolism kushukela kubaluleke kakhulu.
Njengoba ama-sweeteners engathinti i-carbohydrate metabolism, angayixazulula ngokwengxenye le nkinga. Odokotela phambilini babegcizelela ukuthi abanesifo sikashukela basebenzisa izithasiselo zemvelo.
Ngenxa yokuqukethwe kwama-caloric ama-sweeteners wemvelo, namuhla, ukukhetha kunikezwa kuma-analogues wokufakelwa kokuqukethwe okungama-calorie ayi-zero. Ngokudla lokhu kudla, ukukhuluphala, okuvame ukuba ngumlingani wesifo sikashukela, kungagwenywa.
Yini engcono ukuyisebenzisa ukunciphisa umzimba?
Ama-sweeteners ngesikhathi sokudla ngokuqinisekile anomthelela omuhle ekunciphiseni isisindo. Ama-sweeteners angenampilo aqeda ukufisa kwamaswidi futhi angathinti izinga likashukela osegazini alungele umuntu onesifiso sokudla.
Izinshukela eziphephe kakhulu zabesifazane abakhulelwe nezingane
Ukukhulelwa yisimo esikhethekile lapho abesifazane kufanele basebenzise noma yiluphi uhlobo lokudla okunempilo ngokuqapha ngokweqile.
Ngaphandle kokuthola inzuzo okusobala komkhiqizo obambela ushukela, kungadala futhi ukungezwani komama nakuma-fetus.
Ngakho-ke, kungcono ukuthi omama abakhulelwe bangasebenzisi imikhiqizo enjalo ekudleni noma bahlole nodokotela wabo we-gynecologist kusenesikhathi ukuthi ingadliwa yini eyodwa noma enye i-sweetener njalo.
Uma isidingo sombambela oshukela singenakugwenywa, kungcono ukhethe i-stevia, i-fructose noma i-maltose, enobuncane be-contraindication.
Umgomo ofanayo wokukhetha i-sweetener kufanele ulandelwe lapho ukhetha isithasiselo sikashukela enganeni. Kodwa uma kungekho sidingo ngqo sokusetshenziswa kwalo mkhiqizo, khona-ke akufanelekile ukuwusebenzisa. Kungcono ukwakha izimiso zokudla okufanele ezinganeni kusukela zisencane.
Amnandi amnandi
Ama-sweeteners amaningi ahlanzekile anokunambitheka okungabonakali kwamakhemikhali.Imvamisa, ngemuva kwesonto lokusebenzisa, izinhlamvu zokunambitha zijwayela le ndlela yokunambitha, bese umuntu eyeka ukuzwa lo “mphunga”.
Uma ekuqaleni ugxile ekuthengeni umkhiqizo ngaphandle kokunambitheka, naka okunye okuhlanganisiwe kushukela. Amnandi izikhathi ezingama-300 kunoshukela futhi awanawo umsoco wamakhemikhali.
Kodwa-ke, ezinye izinhlanganisela zezinto zingaba yingozi kakhulu empilweni. Lokhu kufaka phakathi i-cyclamate + aspartame, i-acesulfame + ipartart, i-saccharin + cyclamate nabanye.
Isilinganiso sokubuyekezwa okuhle kakhulu kodokotela kanye nesifo sikashukela
Odokotela bayakuvuma ukusetshenziswa koswidi kubantu abaphilile.
Ngokusho kodokotela, kungcono ukuthi ama-conservatives akhethe i-fructose noma i-sorbitol, kepha kubalandeli bezisombululo ezintsha, izinketho ezifana ne-stevia noma i-sucralose zilungile.
Ngokuqondene nabanesifo sikashukela, bangakhetha ama-zero-khalori ama-sweeteners (i-xylitol noma i-sorbitol). Uma okuqukethwe kwekhalori komkhiqizo kungesabisi isiguli, angakwazi ukukhetha i-stevia noma i-cyclamate.
Amavidiyo ahlobene
Yikuphi okumnandi kakhulu okuphephe futhi okumnandi kakhulu? Izimpendulo kuvidiyo:
Ukuthi usebenzisa noma cha ukusebenzisa indawo kashukela kuyindaba yomuntu siqu noma cha. Kepha uma uthatha isinqumo sokwenza lo mkhiqizo ukuthi ube yingxenye yokudla kwakho, qiniseka ukuthi ulandela umthamo obekwe kwimiyalo ukuze ungalimazi umzimba wakho kunokuba uzuze.
