Ukudla sikashukela kuyadingeka hhayi kuphela ukwenza ushukela wegazi kube ngokwejwayelekile, kodwa futhi ukufezekisa nokugcina isisindo esifanele. Ngokuthi njengoba nalesi sifo iziguli eziningi ekuqaleni sezinezinkinga zesisindo somzimba, enye yezinhloso zokudla okuningi kwabanesifo sikashukela ukunciphisa umzimba. Ushukela ngokuvamile uvinjelwe ukusetshenziswa kushukela, ikakhulukazi kulabo abaguli abadinga ukunciphisa umzimba. Kubantu abaningi, kunzima ngokomqondo ukwenqaba ngokuqinile amaswidi abajwayele. Ama-sweeteners angasiza, kepha uma uwasebenzisa, kubalulekile ukuthi unake ama-nuances amaningi abalulekile.
Ngabe bonke oswidi bangasiza ekunciphiseni isisindo?
Kunezinhlobo ezimbili zokwenza i-sweeteners, ezahluka ngendlela yokukhiqiza kanye nomthombo wezinto zokusetshenziswa: zokwenziwa kanye nezemvelo. Ama-analogues ashukela elenziwe eziqukethe zero noma okuqukethwe okukhalori okuncane, kutholakala ngamakhemikhali. Ama-sweeteners wemvelo enziwa ngezithelo, ngemifino noma ngemifino eluhlaza. Zinama-carbohydrate, angadali ukwanda okubukhali kwamazinga kashukela egazini lomuntu, kepha ngasikhathi sinye, okuqukethwe kwe-caloric kwale mikhiqizo kuvame ukuphakama.
Ungayikhetha kanjani indawo efanele ushukela oyingozi futhi ongafanele oyingozi ukuze wehlise isisindo? Ngaphambi kokusebenzisa noma yimuphi umkhiqizo onjalo, kuyadingeka ukuthi utadishe ngokucophelela izakhiwo zawo, inani lamandla, ufunde mayelana ne-contraindication kanye nezici zokusebenzisa, futhi uthintane nodokotela.
Izinhlansi zemvelo
Iningi lezindawo ezinoshukela emvelo ziphakeme kakhulu kilojoule, ngakho-ke awukwazi ukuzisebenzisa ngobukhulu obukhulu. Ngenxa yenani lamandla abalulekile, bangaholela kusethi lamaphawundi angeziwe ngesikhathi esifushane. Kepha ngokusebenzisa ngokulinganisela, bangakwazi ukufaka ushukela ngempumelelo (ngoba imnandi izikhathi eziningana) futhi basuse isifiso esinamandla sokudla okuthile okumnandi. Futhi inzuzo yabo engenakuqhathaniswa ukuphepha okuphezulu kanye nengozi encane yemiphumela emibi.
Uhlaka
I-Fructose, ngokungafani noshukela, ayiholeli ekuthini ukweqa ushukela wegazi, futhi ngenxa yalokho ihlala iphakanyiselwa ukusetshenziswa kushukela. Kepha okuqukethwe kwekhalori kwalo mkhiqizo kucishe kufane nokweshukela elula - 380 kcal nge-g 100. Futhi yize iqiniso lokuthi liphindwe kabili khudlwana kulo, okusho ukuthi inani le-fructose ekudleni lingancishiswa, ukusetshenziswa kwalo mkhiqizo akufiseleki kulabo abantu abafuna ukunciphisa umzimba kancane kancane.
Ososayensi bafakazele ukuthi inani elikhulu le-fructose ekudleni liholela ezinkingeni zokukhuluphala ngokweqile nokukhuluphala.
Ukushiswa kukashukela wezithelo esikhundleni sejwayelekile kwesinye isikhathi kuholela eqinisweni lokuthi abantu bayeke ukuqapha ukuthi yimiphi imithamo nokuthi bayisebenzisa kangaki. Ngaphezu kwalokho, i-fructose igxilwa ngokushesha emzimbeni, futhi yandise isifiso sokudla. Futhi ngenxa yokuqukethwe kwayo okukhulu kwekhalori nokulimala komzimba, konke lokhu kuholela ekubonakaleni kwamaphawundi angeziwe. Le carbohydrate emithanjeni emincane iphephile futhi iwusizo, kepha, ngeshwa, ngeke isebenze ukwehlisa isisindo nayo.
I-Xylitol
I-Xylitol ngenye i-sweetener yemvelo evela ngezithelo nemifino. Kungumkhiqizo ophakathi nendawo we-metabolism, futhi ngenani elincane uhlala uhlanganiswa emzimbeni womuntu. Inhlanganisela enkulu ye-xylitol ukubekezelela kwayo okuhle nokuphepha, ngoba akuyona into yakwamanye amazwe esakhiweni sayo samakhemikhali. Impahla enhle eyengeziwe ukuvikelwa koqweqwe lwawo izinyo kusuka ekuthuthukisweni kwamanani.
Inkomba ye-glycemic ye-xylitol cishe amayunithi angama-7-8, ngakho-ke ingelinye lama-sweeteners ajwayelekile asetshenziswa kushukela. Kepha okuqukethwe kwekhalori yalesi simo kuphezulu - ama-367 kcal ngamagremu ayi-100, ngakho-ke akufanele uthathwe kanzima nawo.
UStevia
IStevia isitshalo lapho i -velo sweetener stevioside itholakala ngokukhuthele. Ine-ukunambitheka okumnandi okumnandi nge-tial herbs othize.
I-Stevia kilojoule - cishe ama-18 kcal nge-100 g
Ukusetshenziswa kwayo ekudleni akuhambisani noshintsho olubukhali kushukela wegazi, okukhombisa inkomba ephansi yomkhiqizo we-glycemic.
Okunye ukuhlangana kwe-stevia ukungabikho kwemiphumela emibi nemibi emzimbeni womuntu (ngokuya ngemithamo enconyiwe). Kuze kube ngu-2006, udaba lokuphepha kwe-stevioside lwahlala luvulekile, futhi kwenziwa izivivinyo zezilwane ezahlukahlukene ngale ndaba, imiphumela yazo yayingafakazeli njalo umkhiqizo uhambisana nawo. Kwakunamahlebezi ngemiphumela emibi ye-stevia ku-genotype yomuntu kanye nekhono lalesi siphuzo esidala ukuguqula izinguquko. Kepha ngokuhamba kwesikhathi, lapho kubhekwa isimo salezi zivivinyo, ososayensi bafika esiphethweni sokuthi imiphumela yokuhlolwa ayinakubhekwa njengeyinhloso, ngoba yenziwa ngaphansi kwezimo ezingafanele.
Ngaphezu kwalokho, ukusetshenziswa kwayo kuvame ukuholela enhlalakahleni yeziguli ezinesifo sikashukela kanye nomfutho wegazi ophezulu. Ukuvivinywa kwemitholampilo kwe-stevia nakho kuyaqhubeka, ngoba zonke izakhiwo zalo mkhambi bezingakafundisiswa ngokuphelele. Kodwa njengoba kunikezwe okuqukethwe kilojoule okuphansi komkhiqizo, ama-endocrinologists amaningi asevele abheka i-stevia njengenye yezindawo ezinoshukela eziphephe kakhulu ezingaholi ekuzuzeni isisindo.
I-Erythritol (erythritol)
I-Erythritol ingeyalawo ma-sweeteners abantu abaqala ngawo ukwenza ngezinto zemvelo ezikhiqizwe ngezimboni ezisanda kwenziwa. Esakhiweni sayo, le nto ingotshwala obunamandla. Ukunambitheka kwe-erythritol akukunambitheka njengoshukela (cishe kungama-40% ukuphinyiselwa), kepha okuqukethwe kwawo kwekhalori kungama-20 kcal kuphela nge-100 g. Ngakho-ke, kwabanesifo sikashukela abakhuluphele ngokweqile noma abantu abafuna ukuncipha nje, le-sweetener ingaba yinhle esikhundleni ushukela ojwayelekile.
I-Erythritol ayinawo umthelela ekukhiqizweni kwe-insulin, ngakho-ke iphephile kuma-pancreas. Le sweetener ayikaze ibe nemiphumela emibi, kepha njengoba isetshenzisiwe esikhathini esedlule, ayikho imininingwane eqinisekisiwe ngokuqondile mayelana nomphumela wayo uma uqhathanisa izizukulwane eziningana. Kubekezelelwa kahle ngumzimba womuntu, kepha kumthamo ophakeme (ngaphezu kwama-50 g ngasikhathi) kungadala isifo sohudo. Ukuphazamiseka okukhulu kwalokhu okuguqukayo izindleko eziphakeme uma kuqhathaniswa namanani kashukela ejwayelekile, i-stevia noma i-fructose.
Izikhunta Zokwenziwa
Ama-sweeteners okwenziwe ngawo awunawo amakhalori, futhi ngasikhathi sinye ukunambitheka okumnandi. Ezinye zazo zimnandi izikhathi ezingama-300 kunoshukela. Ukungena kwabo emgodini womlomo kudala ukukhuthaza kwama-receptors olimi, anecala lokuzwa ukunambitheka okumnandi. Kodwa, ngaphandle kokuqukethwe kwekhalori ye-zero, awudingi ukuhileleka kulezi zinto. Iqiniso ngukuthi ngosizo lwezinsimbi zokwenziwa, umuntu ukhohlisa umzimba wakhe. Udla ukudla okumnandi, kepha akulethi umphumela wokugcwala. Lokhu kuholela endabeni enkulu, ekhulisa ubungozi bokulahlekelwa ukudla.
Ingabe ukufaka esikhundleni ushukela wokufakelwa kuphephile impilo? Ayikho impendulo eyodwa kulo mbuzo.
Abanye ososayensi bakholelwa ukuthi izinto ezingamunwa ngumzimba futhi, empeleni, azihambelani nakho, i-priori ayinakuba lusizo futhi ibe yingozi kubantu. Futhi, ama-analogues amaningi enzelwa ushukela awakwazi ukusetshenziselwa ukubhaka nezitsha ezishisayo, ngoba ngaphansi kwethonya lokushisa eliphakeme aqala ukukhipha izinto ezinobuthi (kuze kufike kuma-carcinogens).
Kepha ngakolunye uhlangothi, ucwaningo oluningi lomtholampilo lufakazele ukuphepha kwezindawo eziningi zoshukela okwenziwe, ngokuya ngomthamo onconyiwe. Kunoma ikuphi, ngaphambi kokusebenzisa le noma le-sweetener, udinga ukufunda ngokucophelela imiyalo, utadishe imiphumela emibi engenzeka bese uthintana nodokotela.
Aspartame
I-Aspartame ingenye yezinshukela ezivame kakhulu, kepha akuyona yezindlela zokukhetha zalezo ziguli ezifuna ukunciphisa umzimba. Ingenawo amakhalori futhi kunambitha okuhle, kepha lapho iphuka, kwakhiwa inani elikhulu le-phenylalanine amino acid emzimbeni. I-Phenylalanine imvamisa ifakwe ekuxhumeni kokuvela okuningi okwenzeka emzimbeni womuntu, futhi inemisebenzi ebalulekile. Kepha nge-overdose, le asidi ye-amino ithinta kabi i-metabolism.
Ngaphezu kwalokho, ukuphepha kwale-sweetener kusengumbuzo omkhulu. Lapho ukufuthelana, i-formaldehyde idedelwa kule nto (inezakhiwo ze-carcinogenic, ibangela ukungezwani komzimba kanye nokuphazamiseka kokudla). I-Aspartame, njengamanye ama-sweeteners okwenziwa, ayivunyelwe ukusetshenziswa kwabesifazane abakhulelwe, izingane kanye neziguli ezikhubazekile.
Le sweetener ivimba i-enzyme ebalulekile emathunjini - i-alkaline phosphatase, evimbela ukuthuthukiswa kwesifo sikashukela kanye ne-metabolic syndrome. Lapho udla i-aspartame, umzimba uzwa ukunambitheka okumnandi (lento ingamnandi izikhathi ezingama-200 kunoshukela) futhi ilungiselela ukugaya ama-carbohydrate, empeleni angangeni. Lokhu kuholela ekukhiqizweni okwandayo kwejusi yesisu kanye nokuphulwa kokugaya okujwayelekile.
Ososayensi behluka ngokuphepha kwaleli swidi. Abanye babo bathi ukusetshenziswa kwayo ngezikhathi ezithile futhi ngokulingene ngeke kulethe ukulimala (inqobo nje uma ingekho ngaphansi kokulashwa okushisa). Abanye odokotela bathi ukusebenzisa i-aspartame kukhulisa kakhulu ingozi yokulimala kwekhanda elingapheli, izinkinga zezinso, kanye nokuvela kwezimpawu zokulimala. Le-sweetener nakanjani ayilungele ukwehla kwesisindo, kepha ukuyisebenzisa noma ukungayisebenzisi abanesifo sikashukela abangenazo izinkinga zokukhuluphala kuyinkinga eyodwa edinga ukuxazululwa kanye nodokotela oya khona.
ISachcharin
I-Saccharin imnandi izikhathi ezingama-450 kunoshukela, okuqukethwe kwayo kilojoule kungama-kilojoule angama-0, kodwa futhi kune-aftertaste emnandi, ebabayo kancane. I-Saccharin ingadala ukungezwani komzimba emzimbeni, ukukhuphuka kokugaya ukudla, kanye nokulimala kwekhanda (ikakhulukazi uma imithamo enconyiwe idlulwa). Bekukholelwa futhi phambilini ukuthi le nto idala umdlavuza ezilwaneni zaselebhu ngenkathi kwenziwa ucwaningo, kepha yaphinde yaphikiswa. I-Saccharin ikhombisile umphumela we-carcinogenic ku-organent organism kuphela uma isisindo se-sweetener edliwayo silingana nesisindo somzimba wesilwane.
Kuze kube manje, kunenkolelo yokuthi kwimithamo emincane kakhulu le nto ayinamphumela onobuthi kanye ne-carcinogenic. Kepha kunoma yikuphi, ngaphambi kokusebenzisa izibhebhe, udinga ukubonana nodokotela wamathumbu, ngoba ezigulini ezinezinkinga zepheshana lesiswini, lokhu kugcizelela kungadala ukwanda kwezifo ezingamahlalakhona ezingalapheki.
I-Saccharin ayilungele ukulahleka kwesisindo, ngoba iphazamisa umgudu wokugaya ukudla
Yenza buthaka isenzo sama-enzyme amaningi emathunjini nasesiswini, ngenxa yokuthi inqubo yokugaya ukudla iphazamiseka futhi umuntu angase akhathazwe usizi, ukuqhakaza nobuhlungu. Ngaphezu kwalokho, i-saccharin iphazamisa ukumuncwa kwamavithamini emathunjini amancane. Ngenxa yalokhu, izinqubo eziningi ze-metabolic kanye nokuphendula okubalulekile kwe-biochemical kuyaphazamiseka. Ngokusebenzisa njalo kwe-saccharin, ubungozi be-hyperglycemia luyakhuphuka, ngakho-ke, njengamanje, ama-endocrinologists empeleni awancomi lokhu kugcwaliswa kwabanesifo sikashukela.
I-Cyclamate
I-cyclamate yi-sweetener yokwenziwa engenalo inani lokudla, futhi imnandi izikhathi eziyishumi kunoshukela. Akunabufakazi obusemthethweni bokuthi ubangela ngqo umdlavuza noma ezinye izifo. Kodwa ezinye izifundo ziye zaphawula ukuthi i-cyclamate ithuthukisa imiphumela elimazayo yezinye izithako ezinobuthi ekudleni. Kwandisa umsebenzi we-carcinogens kanye nama-mutagens, ngakho-ke kungcono ukwenqaba le nto.
I-Glycemic Fruit IndexI-cyclamate imvamisa iyingxenye yeziphuzo ezibandayo ze-carbonated, futhi futhi isetshenziselwe ukulungisa izitsha ezishisayo noma ezibhakiwe, ngoba ingamelana nezinguquko ezimweni lokushisa. Kodwa njengoba sazi ukuthi akwenzeki ngaso sonke isikhathi ukwazi ngqo ukwakheka kwemikhiqizo lapho ukudla kulungiselelwe khona, kungcono ukubuyisela le iswidi yeshukela ngezinketho eziphephe kakhulu.
I-Soda ene-cyclamate inokunambitheka okumnandi okukhanyayo, kepha ayiqedi ukoma ngokuphelele. Ngemuva kwayo, kuhlale kunomuzwa wokuba noshukela emlonyeni, ngakho-ke umuntu uhlala efuna ukuphuza. Ngenxa yalokhu, umuntu onesifo sikashukela uphuza uketshezi oluningi, olwandisa ubungozi be-edema futhi enyusa umthwalo ezinso. Ngaphezu kwalokho, i-cyclamate ngokwayo ithinta isistimu yomchamo, ngoba izinzuzo zitholakala ngomchamo. Ukuze ulahlekelwe isisindo, lokhu kuhlanganiswa nakho akunasidingo, ngoba kuthatha amanani asemvelo futhi kuvusa inkanuko kuphela, kudala ukoma nezinkinga ze-metabolic.
I-Sucralose
I-Sucralose ibhekisela kuma-sweeteners okwenziwa, yize kuthathwe ushukela wemvelo (kodwa emvelweni onamakhasi anjenge-sucralose awekho). Ngakho-ke, ngobukhulu, le-sweetener ingabizwa ngokuthi yokufakelwa neyemvelo. Le nto ayinakho okuqukethe ikhalori futhi ayingenwa emzimbeni nganoma iyiphi indlela, ama-85% ayo adonswa ngaphakathi emathunjini angashintshiwe, kuthi amanye aseleyo ayi-15% athelwe umchamo, kepha nawo awazibolekisi kunoma yikuphi ukuguqulwa. Ngakho-ke, le nto ayilethi izinzuzo noma ukulimaza umzimba.
I-Sucralose ingamelana nokushisa okuphezulu lapho kufudumele, okukuvumela ukuthi kusetshenziselwe ukulungiswa kwama-dessert ekudleni. Le inketho enhle kulabo bantu abafuna ukunciphisa umzimba futhi ngasikhathi sinye bazenzele ukudla okumnandi okumnandi. Kepha le ndlela yokungena kashukela ayinazo izingqinamba. Njengayo eminye imikhiqizo kashukela enokuqukethwe kwe-calorie ye-zero, i-sucralose, ngeshwa, kuholela ekwandiseni isifiso sokudla, ngoba umzimba uthola ukunambitheka okumnandi kuphela, kepha hhayi amandla. Okunye ukungathandeki kwe-sucralose izindleko zayo eziphakeme uma ziqhathaniswa namanye ama-analogues okwenziwa, yingakho kungandile kangako emashalofini ezitolo. Ngaphandle kokuphepha okuhlobene nakho konke okuhle kwalesi sithathi sikashukela, udinga ukukhumbula ukuthi akuyona into engeyona eyemvelo emzimbeni wethu, ngakho-ke akufanele usebenzise kabi.
Abantu abakhuluphele kufanele bazame ukuqeda ukomela kwabo amaswidi ngezithelo ezinempilo ezine-index ye-glycemic ephansi noma naphakathi. Futhi uma kwesinye isikhathi ufuna ukuzelapha emathafeni amancane, khona-ke kungcono ukusebenzisa inani elincane lezindawo zemvelo ezinoshukela eziphephile.
