Ama-sweeteners asebenzisa ama-sweeteners ukwenza ukudla okumnandi kwabashukela. Lesi yisisekelo somkhakha wokudla okhethekile. Ayini ama-carbohydrate emvelo futhi enziwe? Kungadliwa malini i-fructose kuhlobo lwes 2 sikashukela ukuze kungalimazi umzimba? Yini, okokuqala, okufanele kunakwe lapho ukhetha imikhiqizo yesifo sikashukela?
Hlunga ochungechungeni lwamakha amnandi
Izikhwanyana ezinoshukela ezidliwayo zibizwa ngokuthi ama-carbohydrate, anambitheka omnandi. I-sucrose ejwayelekile iguqulwa emzimbeni ngama-enzyme ibe yi-glucose ne-fructose. Ama-analogues ayo awaguqukelwa kuma-carbohydrate alula noma kwenzeka kuwo, kepha kancane kancane. Wonke ama-sweeteners ayigcinimithi elungile. Zisetshenziselwa ukwenza iziphuzo kanye namakhompiyutha kwabanesifo sikashukela.
Kuzo zonke izinhlobonhlobo zezindawo ezinoshukela, amaqembu amathathu angahlukaniswa:
- ama-alcohols (i-sorbitol, i-xylitol);
- ama-sweeteners (cyclamate, aspartame);
- i-fructose.
I-carbohydrate yokugcina inokuqukethwe kwekhalori kwe-4 kcal / g. Abamele iqembu lokuqala bacishe bafinyelela esigabeni esifanayo se-caloric - 3.4-3.7 kcal / g. Umthamo wabo odliwe ongafika kuma-30 g awulithinti izinga le-glycemic kwegazi emzimbeni. Kuyelulekwa ukusebenzisa umthamo ovumelekile kwimithamo emibili noma emithathu.
Indlela yokubola ye-fructose imfushane kune-mpikiswano yayo eqenjini - ushukela. Ikhuphula izinga le-glycemic izikhathi ezi-2 kancane kancane kunoshukela wokudla. Njenge-monosaccharide, inemisebenzi elandelayo:
Imnandi kwabanesifo sikashukela- amandla
- kwesakhiwo
- ukuhweba
- ukuvikela.
Ama-carbohydrate angumthombo oyinhloko wamandla. Bangena ekwakhiweni kwesakhiwo sazo zonke izicubu, babambe iqhaza ekuphenduleni komzimba. Izinto eziyinkimbinkimbi eziphilayo zinamandla okuqongelela ngendlela ye-glycogen esibindini ifinyelela ku-10%. Kuyadliwa njengoba kunesidingo.
Lapho ushesha, okuqukethwe kwe-glycogen kungahle kwehle ku-0,2%. Ama-carbohydrate kanye nezinto eziphuma kuzo ziyingxenye yama-mucus (izimfihlo ezi-viscous zemithambo ehlukahlukene) evikela izingqimba zangaphakathi zezitho. Ngenxa yolwelwesi lwe-mucous, i-esophagus, isisu, i-bronchi noma amathumbu avikelekile ekulimaleni kwemishini nasekulimaleni kwamagciwane ayingozi, amagciwane.
Lapho ukhetha imikhiqizo yesifo sikashukela, kufanele uqale unake izinsuku zokuphelelwa yisikhathi nokulebula
Imikhiqizo kumele iqukathe iresiphi yokwenza kwabo kumaphakeji abo. Uma kungenjalo, khona-ke lokhu kubhekwa njengokuhlukumeza okukhulu kwezindinganiso zezokwelapha. Ukulebula kuzokhombisa imininingwane yokuthi umenzi unesibopho sokwazisa umthengi. Ngakho-ke, ngaphezu kwezakhi eziyinhloko, isiraphu ye-fructose ingahle ibe khona ekwakhiweni kweyogathi koshukela.
I-Xylitol noma i-sorbitol ilungele ukudla esikhundleni sikashukela ojwayelekile. Amaswidi wesifo sikashukela (amakhekhe, amabhisikidi, amakhekhe, amaswidi, amaswidi) ezikhundleni ezinoshukela angathengwa eminyangweni ekhethekile yezohwebo noma kubhakwe uwedwa ekhaya.
Ungabala kanjani ingxenye yosuku yamaswidi?
Nge-index ye-glycemic (GI) ye-glucose elingana no-100, isetshenziswa esimweni esezingeni. I-Fructose inenani lama-20, njengotamatisi, amantongomane, i-kefir, ushokoledi omnyama (ngaphezulu kuka-60% cocoa), ama-cherries, i-grapefruit. Izinhlobo zesifo sikashukela sohlobo 1 zivunyelwe ukusebenzisa njalo ukudla okunjalo.
Ezigulini zohlobo lwesibili, izinzuzo zamantongomane anekhalori ephezulu noma ushokoledi ayingabazi. I-GI ye-fructose inenani eliphansi kakhulu uma liqhathaniswa namanye ama-carbohydrate: i-lactose - 45; sucrose - 65.
Ama-sweeteners anokuqukethwe kwe-calorie eyi-zero, futhi awenyusi ushukela wegazi. Ekuphekeni, zivame ukusetshenziswa kakhulu lapho kulungiswa ama-compotes. Kufanele kukhunjulwe ukuthi i-aspartame yento ibhujiswa ukwelashwa okushisa okuphezulu. Kunemikhawulo ekusetshenzisweni kwama-sweeteners - akukho ngaphezu kwamatafula ama-5-6 ngosuku lwe-aspartame, 3 - saccharin.
Umphumela wecala ubhekwa njengomphumela ongemuhle esibindini nasezinso. Cishe i-1 tsp. ushukela ojwayelekile uhambelana nethebhulethi elilodwa le-sweeteners. Intengo ephansi ibahlukanisa noshukela. Izinkampani zibuye zikhiqize namalungiselelo wokuhlanganisa, isibonelo, i-saccharin ne-cyclamate. Babizwa ngama-musts, milford, chuckles. Ingabe abanesifo sikashukela bangadla ama-sweeteners?
Mhlawumbe isilinganiso se-carbohydrate singabonakala sincane. Kepha lokhu kuqala nje. Uma uyihumushela enanini lemikhiqizo emnandi (ama-waffles, amaswidi, amakhukhi), khona-ke le ngxenye yanele. Umenzi kwiphakheji ukhombisa ukuthi ingakanani i-sweetener ekwakhiweni kwe-100 g yomkhiqizo. Imvamisa leli nani lisukela ku-20-60 g.
Isibonelo, emalebula woshokoledi kukhonjiswa ukuthi i-fructose iqukethe ama-g g angama 50. Ngokufanelekile, angadliwa afinyelela ku-80 g noma 20 g kashukela wezithelo emakhukheni ayi-100 g, khona-ke kuze kuvunyelwe kuze kube ngu-200 g walo mkhiqizo wefulawa.
Ama-carbohydrate wemvelo ahamba phambili!
Ku-assortment ebanzi emnyangweni onemikhiqizo yesifo sikashukela kwethulwa amaswidi, amakhukhi, ama-waffles, amakhekhe, ama-yogurts, ujamu. Kunezinto eziyikhulu ezisukela ezinsikeni ze-soy kanye ne-pasta kuya ku-ayisikhilimu namantongomane ambozwe chocolate.
Imvelo, i-fructose yemvelo, ewusizo futhi edingekayo oshukela, amajikijolo nezithelo acebile. Kuzoba wusizo kuyo yonke, hhayi kuma-juices abo. Kulokhu, i-fiber, amavithamini, ama-organic acid, amaminerali angena emzimbeni kanye ne-carbohydrate.
Isazi se-endocrinologist sizophendula ngoye embuzweni wokuthi kungenzeka yini ukuthi kudle i-fructose yemvelo.
Izithelo zidliwa ngezingxenye engxenyeni yokuqala neyesibili yosuku lweyunithi le-1 lesinkwa (XE) noma i-80-100 g, kepha hhayi ebusuku. I-Fructose sikashukela izonikeza ukukhuphuka okubukhali koshukela wegazi, khona-ke ukwehla kwayo ngokushesha. Kunzima esigulini ephusheni ukuhlangana nokuhlaselwa kwe-hypoglycemia ihlome ngokuphelele.
I-Fructose kusuka kuma-apula, amawolintshi, amapharele, ama-cherries, ama-blueberries, ama-currants, amagilebhisi asetshenziswa kabanzi ekudleni kwabanesifo sikashukela. Amagilebhisi nobhanana aphakeme kushukela. Ukuthambisa kweTart (ihalananda, i-quince, i-Persimmon) noma omuncu (ulamula, cranberry) kungadala ukukhathazeka kwesisu.
I-Fructose kushukela we-mellitus ivunyelwe ngendlela yoju lwezinyosi, uhhafu wayo uqukethe noshukela. Ukubalwa komthamo ovumelekile kusefana. Ukudla okunconyiwe kungu-50-80 g uju ngosuku kwiziguli ezingayiguli.
Umphumela we-carbohydrate ongena emzimbeni usuka ezithelo, uju noma ukulungiswa okwenziwe ngomzimba uhlolwa ngezilinganiso ezijwayelekile nge-glucometer. 2 amahora emva kokuthatha umkhiqizo, izinga kufanele libe ngu-8.0-10.0 mmol / L. Ngokubonakalayo, isiguli sikashukela siguqula ukunambitheka kwakhe okuphathekayo.
