Kungenzeka yini ukukhipha ngokuphelele umkhiqizo onjengoshukela ekudleni? Ngamunye wethu ufuna ukugcina impilo yethu futhi aqhubeke nokudla kuma-confectionery amnandi, ngaphandle kokukhathazeka ngokusongela umzimba.
Ama-sweeteners angasiza ngalokhu. Zivela ezinhlotsheni ezimbili eziyinhloko: zemvelo nezeyokufakelwa.
Umzimba womuntu awakhelwanga ukuphatha inani elihlaba umxhwele leshukela. Ngokuhlukunyezwa kwamaswidi, kunengozi yokukhuluphala nezinye izifo ze-metabolic, ikakhulukazi isifo sikashukela.
Kungakho kufanele ulinganisele inani lama-carbohydrate adliwayo. Ama-sweeteners wemvelo azosiza.
Zuza futhi ulimaze
Ukufakwa esikhundleni okucolisisiwe yizinto ezinikeza ukunambitheka okumnandi ezitsheni, kepha ngasikhathi sinye azinalo elicwengiweyo.
Lokhu kufaka phakathi ama-sweeteners wemvelo - i-fructose ne-stevia ekhishwe futhi itholwe ngokudalwa - i-aspartame, i-xylitol.
Kaningi, lezi zinto zibekwa njengezifanekiselo zikashukela eziphephe ngokuphelele. Banezelwa koku okuthiwa "ukudla" ukudla neziphuzo zalabo abahlola isisindo sabo. Ukudla okunjalo akunawo amakhalori ekwakhekeni kwawo.
Kepha ivelu yamandla ayi-zero ayikhombisi nakancane ukuthi umkhiqizo uphephile ngokuphelele empilweni yomuntu. Ikakhulu kulabo abafuna ukususa amakhilogremu angadingekile. Ake sibheke izinzuzo nokulimala kwe-fructose esivamile kithi sonke.
Naphezu kweqiniso lokuthi leli khompiyutha lemvelo liyanconywa kubantu abaphethwe i-pancreas, abezempilo banamuhla bakubheka njengento eyingozi.
Kumele kuqashelwe ukuthi i-fructose, ngenxa yenkomba yayo ephansi ye-glycemic ephansi, inconyelwe odokotela abaningi kwabanesifo sikashukela.
Kutholakala ngobuningi bezithelo ezintsha namajikijolo. Futhi ushukela ojwayele wonke umuntu uqukethe ingxenye yawo.
Ngokusho kwezifundo eziningi, ukusetshenziswa kwe-fructose ejwayelekile kuholela ekuwohlokeni okukhulu kwezinqubo ze-metabolic emzimbeni.. Futhi kwandisa ukumelana ne-hormone yamanyikwe - i-insulin.
Ngenxa yalokhu, amandla womzimba womuntu ukusebenzisa ama-carbohydrate njengoba umthombo omkhulu wamandla uyancishiswa. Lokhu kuholela ekwandeni kokuhlushwa ushukela, kanye nokukhula kokukhuluphala. Inkinga yonke ukuthi i-fructose esefomini yayo emsulwa ayiveli emvelweni.
Ukudla isithelo noma amajikijolo amnandi, uthumela esiswini hhayi ushukela kuphela, kodwa futhi nefayibha (fiber fiber).
Lesi sakamuva, njengoba wazi, sinomphumela omangazayo enkambisweni yokuthathwa kwefrijini. Ngamanye amagama, i-fiber yokudla isiza ukuguquguqula amazinga e-serum glucose.
Hlangana nezinye izinto, ukudla ama-aphula amathathu amakhulu ngasikhathi sinzima kakhulu kunokuphuza ingilazi yejusi le-apula elithwelwe ezitsheni ezifanayo. Kuyadingeka ukuphatha ama-juices wemvelo yemvelo kuphela njengamaswidi angadliwa ngevolthi elilinganiselwe.
Inani elikhulu lezithelo namajikijolo kungakhuphula ukugxila kwe-glucose.Ngokuqondene nama-sweeteners okufakelwa, i-saccharin yayingumnandi wokuqala. Yatholakala ekupheleni kwekhulu leshumi nesishiyagalolunye.
Isikhathi eside bekubhekwa njengengabinangozi ngokuphelele, kepha vele maphakathi nekhulu leminyaka edlule bekukhona izinsolo zokuthi kubangela ukubukeka komdlavuza.
Okwamanje, kuvunyelwe ukuyisebenzisela ukupheka, kodwa abakhiqizi abaningi baswidi banquma ukuyiyeka ngokuphelele.
Le ndawo eshintshiwe ushukela yathathelwa indawo enye - i-aspartame, eyatholakala emuva ngo-1965. Kuyatholakala emikhiqizweni eminingi ye-confectionery eyenzelwe ukondliwa kokudla.
Ibuye isetshenziselwe ukwenziwa kweziphuzo ze-carbonated, ukuhlafuna izinsini kanye nemithi. Iqukethe cishe azikho i-carbohydrate, ngenkathi amashumi amaningi ezikhathi emnandi kunoshukela ojwayelekile ocolisisiwe.
Ake sibheke izingozi ze-aspartame. Njengomthetho, le nto yokwenziwa ayikwazi ukuthinta kabi i-metabolism yomuntu.
Kepha, nokho, ososayensi bathi okwamanje akukho mbono engalingani maqondana nokuphepha kwalomunyu.
Kufanele kuqashelwe ukuthi i-aspartame inqatshelwe ngokuphelele ukusetshenziswa ngabantu abahlushwa i-phenylketonuria.
Naphezu kweqiniso lokuthi i-aspartame akuyona i-carcinogen noma into enobuthi, ingenye yezakhi ezimbalwa ezinekhono ukungena kwengqondo yomuntu.
Yini okunye ukufaka esikhundleni sikashukela wemvelo?
Lokhu kufaka phakathi i-molasses, i-agave syrup, isiraphu ye-maple, i-xylitol, ushukela wesundu, isiraphu esekwe elayisi, i-stevia.
Amakhambi amnandi
Enye yamakhambi amnandi yi-stevia. Inokunambitheka okumnandi. Amaqabunga amasha esitshalo anobumnandi obuthile.
Futhi, i-powder yamaqabunga e-stevia omisiwe inokunambitheka okufanayo. Ubumnandi balesi sitshalo buchazwa kanjani?
IStevia iqongelela ngokwayo i-glycoside eyinkimbinkimbi ebizwa ngokuthi i-stevioside (i-sucrose, ushukela nezinye izinto ezitholakalayo ekwakhiweni kwayo).
I-stevioside emsulwa itholakala ekukhiqizeni, ngenxa yokukhishwa kwalesi sakhi, sine-stevia ye-sugar substitute, ephakeme izikhathi eziphindwe kathathu kunoshukela ojwayelekile ngokuya kobumnandi. Lokhu kumane kungumkhiqizo obaluleke kakhulu kulabo bantu okungafanele basebenzise ushukela olulula.
Izithelo ezomile
Izithelo ezomisiwe zingenye indawo yeshukela engokwemvelo. Imithombo emihle yamavithamini amaningi ngamapharele, ama-aphula, ubhanana, izinsuku, omisiwe, ama-apricots omisiwe, umlimi wokuhluma nokunye.
Uju njengendawo yemvelo yoshukela
Indawo engokwemvelo futhi emnandi kakhulu yoshukela uluju.
Abantu abaningi bayayithanda ngokunambitheka kwayo okuhlukile, hhayi ngoba kuyazuzisa.
Lo mkhiqizo wezinyosi ufaka wonke amakhompiyutha adingekayo, izakhi zomkhondo, amavithamini, i-fructose ne-glucose.
I-Natural Vegetable Syrups (i-Pecmesis)
Kukhona eziningi zazo futhi zizuzisa umuntu. Ake sibheke isiraphu ngayinye ethandwa kakhulu:
- kusuka ku-agave. Ikhishwa ezihlahleni zalesi sitshalo esishisayo. Ukukhishwa kwesiqu ngesimo sejusi kubilisiwe emazingeni okushisa angama-60 - 75 degrees Celsius. Kancane kancane ithola ukungaguquguquki okubonakalayo. Uma unaka inani likashukela kule isiraphu, khona-ke ine-GI ephansi impela;
- kusukela eJerusalema artichoke. I-sweetener ehlukile ethandwa yiwo wonke umuntu. Ukulumula ushukela ngokusebenzisa le isiraphu ekudleni akunabuhlungu. Umkhiqizo une ukuthungwa emnandi nephunga elimnandi eliyingqayizivele;
- isiraphu yemaple. Itholakala ngokunikeza ushukela we-maple ushukela ukuqina okungaguquki. Lo mkhiqizo ubonakala ngokunambitheka komoya okhuni. Isakhi esiyinhloko salokhu okungena esikhundleni sikashukela yi-sucrose. Ukusetshenziswa kwalesi isiraphu kwenqatshelwe ngokuphelele kubantu abane-carbohydrate metabolism;
- i-carob. Lo mkhiqizo wokudla uvunyelwe ushukela. Phakathi kokunye, inokuqukethwe okuphezulu ekwakhekeni kwe-sodium, zinc, calcium kanye ne-potassium. Azikho izinhlanganisela ezinobuthi kulesi isiraphu. Kungekudala kakhulu, kwatholakala ukuthi lokhu kungena esikhundleni sikashukela kukhiqiza umphumela we-antitumor;
- Kamalibhele. Yenziwe ngama-mulberry. Isithelo sezithelo sibilisiwe cishe ngu-1/3. Izici ezizuzayo zalesi isiraphu zibandakanya izakhiwo eziqinile zokulwa nokuvuvukala kanye ne-he hentatic.
Uhlu lwamathebhulethi amnandi kakhulu we-sweetener
Izindawo ezinoshukela ezinhle kakhulu ezibhebheni zifaka okulandelayo:
- i-saccharin;
- i-aspartame;
- i-sorbitol;
- cyclamate;
- dulcin;
- i-xylitol;
- mannitol.
Ama-sweeteners wemvelo ama-Diabetes
Okwamanje, i-sweetener ephephe kunazo zonke yi-fructose.Ayilimazi umzimba wesifo sikashukela, kepha inokuqukethwe okuphezulu kwekhalori.
Futhi, isiguli singabona ukuthi ukunambitheka kwayo akuhlukile kunalokho kucolisisiwe. Ubumnandi be-Sweetener Di & Di Uju luvela emvelweni, ngakho-ke lungasetshenziswa ekudleni. Inezakhiwo eziningi ezihlukile. Kutholakala kwifomu le-powder.
Ingabe ushukela noma umhluzi awukwazi ukushukela?
Le ushukela igcinwa esibindini ngesimo glycogen. Lapho ukuqoqwa kwale nto kudlula kakhulu okwejwayelekile, khona-ke ushukela ufakwa emzimbeni ngesimo sokuqongelelwa kwamafutha.
Lapho umuntu edla umhlanga, ngokushesha uthola isisindo ngokweqile.Phakathi kokunye, ushukela womoba othinta kabi isimo sesikhumba sesiguli.
Ngokusetshenziswa njalo kwalo mkhiqizo, imibimbi iyavela. Izilonda zesikhumba eziningi, ikakhulukazi, izilonda, ezithatha isikhathi eside kakhulu, nazo zingavela.
Amavidiyo ahlobene
Mayelana nokufakwa esikhundleni sikashukela wemvelo kuvidiyo:
Iningi labodokotela liphikisana nokuthi udinga ukusebenzisa izikhala zikashukela ngokuqapha ngokweqile. Kufanele zisetshenziswe kuphela lapho zidingeka ngempela. Ukulimala komkhiqizo ocwengekile ngandlela thile kungenxa yokuqukethwe kwekhalori ephezulu, ngoba lokhu kuholela ekusetheni kwesisindo ngokweqile.
Kubalulekile ukuqaphela ukuthi noma yikuphi ukufaka esikhundleni ushukela wokufakelwa nokwenziwa kwemvelo ngeke kusize ukuqeda izifiso zama-carbohydrate asheshayo. Ezizwa emnandi, kepha engatholi ushukela, umzimba uzoqala ukuzwa "indlala ene-carbohydrate" eqinile, ngenxa yalokho kuba nokwanda kokudla - isiguli simane siqale ukuthola amakhalori aswele ngokunye ukudla.
