Bambalwa abantu abazi ukuthi ushukela onobungozi kakhulu yilowo ongezwe ekudleni ukuze anikeze ukunambitheka.
Inothisa umzimba ngamakhalori angenalutho angenawo amavithamini, amaminerali, nezinye izakhi zomzimba. Phakathi kokunye, lo mkhiqizo unomphumela omubi kuma-metabolism womuntu.
Ukudla ushukela ngokweqile ngendlela okumsulwa kuvusa ukuzuza kwesisindo ngokufika kwezifo ezenzeka kanye, ezinjengesifo sikashukela, ukukhuluphala kanye nezifo zenhliziyo.
Kepha ukuthi ungathola kanjani ukuthi ingakanani yalokhu kuhlanganiswa ayilimazi umzimba? Kungenzeka yini ukuyisebenzisa nsuku zonke noma kungcono ukuyiyeka? Kulesi sihloko, ungafunda ngesilinganiso sikashukela ngosuku, esingavumeli ukuthuthukiswa kwama-pathologies angathi sína.
Ngabe ushukela wonke uyafana?
Kubalulekile ukuqonda umehluko phakathi koshukela ongezwe ekudleni nalowo okhona kokunye ukudla.
Njengomthetho, lokhu kuvezwa kusamba esifanelekile kweminye imifino, izithelo, amajikijolo kanye nemikhiqizo yobisi.
Zilusizo olukhulu kuso sonke isitho somzimba, ngoba ziqukethe uketshezi, i-fiber nezinye izakhamzimba. Kungenxa yalesi sizathu ukuthi ushukela onjalo ubalulekile kuwo wonke umzimba.
Kumele kuqashelwe ukuthi ushukela, ongezwa ekudleni nsuku zonke, unomphumela ohluke ngokuphelele nomphumela emzimbeni. Lesi yisigaxa okuthiwa yi-fructose syrup.
Kubantu abafuna ukukhipha amakhilogremu angeziwe, kufakwa umthetho wokuthi bawusebenzise. Kuyelulekwa ukubuyisela esikhundleni ushukela onempilo otholakala kumifino, izithelo namajikijolo.
Ukudla ushukela nsuku zonke
Inani elilinganisiwe lomkhiqizo elivunyelwe ukudliwa ngosuku ngama-gramu ayi-76, okungukuthi, amathisipuni ayi-18 noma ama-307 kcal. Lezi zibalo zasungulwa emuva ngonyaka ka-2008 ngochwepheshe emkhakheni wezinhliziyo. Kepha, njalo le mininingwane iyabuyekezwa futhi namazinga amasha okusetshenziswa kwalo mkhiqizo ayamukelwa.
Ngokuqondene nokusatshalaliswa komthamo ngokuya ngobulili, okwamanje kubukeka kanjena:
- amadoda - bavunyelwe ukudla ama-kcal ayi-150 ngosuku (amagremu angama-39 noma amathisipuni ayi-8);
- abesifazane - I-101 kcal ngosuku (amagremu angama-24 noma amathisipuni ayi-6).
Abanye ochwepheshe bacebisa ukusetshenziswa kwamagama, okuyizinto zokwenziwa noma zemvelo, ezinikezwe ukunambitheka okukhethekile. Ziyadingeka ukuze kuthambise kancane ukudla.
Ama-sweeteners anokufana okuthile noshukela, kepha ngokungafani nawo, awenyusi izinga lale nto egazini.
Lo mkhiqizo wabantu abanesistimu ye-endocrine engasebenzi kahle, uma kungenzeka ukubekezelelwa kwesineke nomsebenzi ohlelweni lwe-carbohydrate metabolism uhlukaniswe izigaba ezimbili: i-caloric ne-non-caloric.
Izinto ze-caloric zifaka izinto zomsuka wemvelo kuphela (i-sorbitol, i-fructose, i-xylitol). Kepha kwabangewona ama-caloric - ama-aspartame ne-saccharin, aziwa yibo bonke abantu abanesifo sikashukela.
Njengoba inani lamandla lale mikhiqizo lingama-zero, okufakwa esikhundleni sikashukela okulethwa kufanele kubhekwe njengokuhamba phambili kulabo abanesifo sikashukela nokukhuluphala ngokweqile.
Ukusuka kukho konke lokhu kulandela ukuthi lezi zinto kufanele zengezwe ezitsheni ezisetshenzisiwe neziphuzo. Umthamo wokusetshenziswa kwabo ngosuku akufanele wedlule amagremu angama-30. Ngesikhathi sokukhula okuthe xaxa, awudingi ukuthatha ngaphezu kwama-20 amagremu ngosuku. Kumele kuqashelwe ukuthi ukufaka esikhundleni sikashukela kuvinjelwe ngokuphelele sonke isikhathi sokukhulelwa.
Okwabesilisa
Njengoba kuphawuliwe ngaphambili, ushukela kufanele ube ngesilinganiso esifanele ekudleni.
Kwabobulili obuqinile, isilinganiso soshukela sansuku zonke singama-gramu angama-30. Akunakusho ukuthi kufanele weqe umthamo wama-60 amagremu.
Lokhu kungenxa yokuthi kunengozi yezinkinga ezinkulu, ikakhulukazi kumanyikwe kanye ohlelweni lwezinhliziyo. Kumele kuqashelwe ukuthi ushukela kumele uvunyelwe ngokuvamile ukusetshenziselwa abasubathi. Lesi sihlabathi esimhlophe siyibuthi obuphilayo kuzo zonke izinto eziphilayo.
Alikho emvelweni, ngoba lidalwe ukucutshungulwa kwamakhemikhali. Njengoba wazi, lo mkhiqizo othembekile ususa i-calcium emzimbeni, okuholela ekuqothulweni nasekugugeni ngaphambi kwesikhathi komzimba.
Ekudleni kwansuku zonke kwamadoda amadala, ushukela kufanele ube nomkhawulo. Onke ama-carbohydrate adayisayo awalethi izinzuzo emzimbeni, kodwa kunalokho, susa zonke izinto ezidingekayo kuwo, ikakhulukazi amaminerali. Isimo esivumelekile sansuku zonke sicishe sibe ngama-55 amagremu.
Kwabesifazane
Ubulili obuhle buvunyelwe ukuthi budle cishe ngama-25 amagremu kashukela ngosuku. Kepha akunconywe ukwedlula inani lama-gramu angama-50.
Ngemuva kwalokho, lokhu kungaholela ekuthuthukisweni kwesifo sikashukela noma iqoqo lamaphawundi awengeziwe.
Kepha abesifazane abakhulelwe, ochwepheshe babeluleka ukuthi bangadli ama-gram ayi-55. Njengoba ushukela ungowama-carbohydrate, onamanani amaningi emzimbeni, uqala ukushintshwa ube ngamadiphozithi amanoni. Kungcono ukuthi omama abakhulelwe banciphise ukusetshenziswa kwale nto.
Okwezingane
Kunamazinga athile anconyelwe ukuthi abhekwe lapho kulungiswa isidlo sengane:
- izingane 2 - 3 ubudala - kuvunyelwe ukudla cishe amagremu ayi-13, angeqi ama-25;
- izingane ezineminyaka engu-4 - 8 ubudala - Amagremu ayi-18, kepha hhayi ngaphezulu kwama-35;
- izingane ezineminyaka engu-9 kuye kwengu-14 - Amagremu angama-22, kanti inani eliphakeme ngosuku ngama-50.
Izingane ezingaphezulu kweminyaka engu-14 zivunyelwe ukungadli ngaphezu kwama-55 amagremu ngosuku. Uma kungenzeka, kungakuhle ukuthi unciphise leli nani.
Ungangena kanjani esikhundleni?
Kuyalulekwa ukuba ushiye ngokuphelele ushukela hhayi kuphela, kodwa futhi nezinto zawo. Akugcinanga lapho kwaziwa ngezingozi zalaba bantu.
Abantu ababhekisisa kahle ukondleka kwabo kufanele banikeze ushukela wemvelo otholakala izithelo, amajikijolo, uju, isiraphu nemikhiqizo yobisi.
I-Sucrose i-carbohydrate enganyibilikiki ehla emzimbeni ibe ushukela kanye ne-fructose - izithelo noshukela wezithelo ngezilinganiso ezilinganayo. Njengoba wazi, ukwakheka kwamakhemikhali ezinhlansi zemvelo kuhluke kakhulu kulokho okwenziwe.
Ngokungeziwe kushukela owaziwa ngezithelo nosithelo oqukethwe emikhiqizweni yemvelo, aqhakanyiswa namavithamini, amaminerali, ama-antioxidants nama-phytohormones. Futhi, lezi zinto zinenkomba ephansi ye-glycemic.
Uju kungenye yezindawo ezinoshukela kakhulu.
Phakathi koshukela abathandwa kakhulu bemvelo: uju, i-artisoke isiraphu, i-stevia, isiraphu ye-agave, kanye nesiraphu yesiphu. Bangangezelelwa itiye, ikofi nezinye iziphuzo. Umsebenzi oyinhloko we-glucose womzimba uwunika amandla abalulekile.
Kumuntu onesisindo esingu-65 kg, imvelo yansuku zonke yale nto ngama-gramu ayi-178. Ngaphezu kwalokho, cishe amagremu ayi-118 amangqamuzana obuchopho ayadla, nakho konke okunye - izicubu ezikhathazekile namaseli abomvu egazi. Ezinye izinhlaka zomzimba womuntu zithola umsoco emafutheni, ongena emzimbeni usuka ngaphandle.
Ungakunciphisa kanjani ukuphuza ushukela ngokwakho?
Njengoba wazi, ekudleni kwethu kwansuku zonke, inani loshukela akufanele lidlule amagremu angama-45. Umthamo osele weqile ungalimaza zonke izitho nezakhi zomzimba.
Kuneziphakamiso zochwepheshe eziningana ezingasiza ukunciphisa iphesenti lama-carbohydrate adliwe ekudleni:
- esikhundleni sikashukela, kungcono ukusebenzisa izikhala zemvelo ezisuselwa ku-stevia. Ama-sweeteners ajwayelekile afaka i-xylitol, i-sorbitol, i-fructose, i-saccharin, i-cyclamate ne-aspartame. Kepha imikhiqizo ephephe kunazo zonke yimikhiqizo esekwe ebusheni;
- kungcono ukulahla ngokuphelele amasosi wesitolo, njenge-ketchup nemayonesi, equkethe ushukela ekugxiliseni okukhulu. Futhi ohlwini lwemikhiqizo enqatshelwe udinga ukufaka imikhiqizo engapheli, ukudla okusemathinini, amasoseji kanye namakhekhe athosiwe;
- kungcono ukufaka esikhundleni sama-dessert esuphamakethe ngemikhiqizo efanayo eyenziwe ekhaya. Amakhekhe, namakhekhe, amaswidi - konke lokhu kungenziwa ngokuzimela kusetshenziswa okokunambitha kwemvelo.
Imiphumela yokuba umlutha ngokweqile kumaswidi
Ukulimala okubangelwa ushukela emzimbeni womuntu:
- ukuncipha koqweqwe lwawo lwamazinyo;
- ukukhuluphala
- izifo fungal, ikakhulukazi thrush;
- izifo zamathumbu nesisu;
- ukuthopha;
- isifo sikashukela mellitus;
- ukungahambi kahle komzimba.
Amavidiyo ahlobene
Mayelana nesilinganiso sikashukela sansuku zonke nemiphumela yokwedlula kwividiyo:
Njengoba kuphawuliwe ngaphambili, aluju kuphela, izithelo, amajikijolo, kodwa futhi namasiphu ahlukahlukene angama-sweeteners afanelekayo. Bayasiza ekulweni namaphawundi angeziwe, futhi banciphise nengozi yezifo ezihambisana nokudla kwama-carbohydrate emzimbeni.
Kubaluleke kakhulu ukwenza ukudla okufanele ngenani elamukelekayo ushukela ngosuku, olungalimazi impilo. Kungcono ukuthi uthinte uchwepheshe wakho uqobo ngalenhloso, ozokusiza ukhethe ukudla okufanele.
