Ushukela ojwayelekile uyizinhlayiya ezincane ze-sucrose. Le carbohydrate ayikwazi ukudliwa njalo kushukela. Futhi uma iziguli ezinohlobo 1 lwalesi sifo zingadliwa ngokulinganisela (ngokwelashwa okwanele kwe-insulin), uma kwenzeka sinesifo sikashukela sohlobo 2, ukusetshenziswa kwaso kufanele kuncishiswe. Esikhundleni salokho, ungasebenzisa ama-sweeteners - izinto ezingenayo i-sucrose, kepha ngasikhathi sinyo ukunambitheka okumnandi. Zingokwemvelo futhi zenziwe ngobuciko, zibonakaliswa ukunambitheka okumnandi, izakhiwo zazo ezibonakalayo nenani lamandla.
Khipha amafomu
Izikhundla ezinoshukela ezinoshukela zingasetshenziswa ngezindlela ezahlukahlukene zokuthungwa. Lezi zinto zikhiqizwa kaningi kumathebhulethi noma emigodini, kepha ezinye izinketho nazo zinokwenzeka. Isibonelo, i-sweetener yemvelo ebizwa nge- "Stevia", ngaphezu kwamathebulethi asheshayo osheshayo, iyatholakala ngesimo se-powder noma nje amaqabunga omisiwe alesi simila.
Kunezindawo zokushukela ezinamanzi ngendlela yama-syrups amnandi angangezwa eziphuzweni nasekudleni. Kulesi sambatho, ama-sweeteners okwenziwa ahlala etholakala, yize kukhona isiraphu yemvelo ye-agave equkethe i-fructose (kweminye imithombo ibizwa nangokuthi "umugqa we-agave"). Okubi ngemikhiqizo ye-ketshezi ukuthi, ngenxa yokungaguquguquki kwayo, kunzima ukubala kahle ukuthi ingakanani i-sweetener engene emzimbeni womuntu.
Ama-analogues ashukela wemvelo
Ama-sweeteners wemvelo afaka lawo angatholakala emithonjeni yemvelo. Zonke zinokuqukethwe kwekhalori okuthile, ngakho-ke lapho kuhlanganiswa imenyu, lokhu kufanele kubhekwe. Ushukela onesifo sikashukela ngokwawo uwumkhiqizo ongathandeki ngoba uphuka ngokushesha emzimbeni futhi ubangele i-spikes kushukela wegazi. Izithasiselo zokufaka esikhundleni sazo zigaywa emzimbeni isikhathi eside, ngakho-ke, aziholeli ekushintsheni kwe-glucose egazini kanye nokwanda okubukhali kwesidingo se-insulin.
Lokhu kufaka phakathi:
- i-fructose (etholakala kumajikijolo, uju, izithelo nemifino, inokuqukethwe okufanayo kwekhalori njengoshukela ojwayelekile, kepha iphindwe izikhathi ezi-2);
- I-xylitol (emnandi kancane kunoshukela, kepha ukusetshenziswa kwayo kuvumela umuntu ukuba azizwe egcwele isikhathi eside, ngenxa yokwephuka okude);
- i-stevioside (imnandi kakhulu kunoshukela, inokuqukethwe okuphansi kakhulu kwekhalori futhi ikhombisa imiphumela emihle ehlukahlukene kwisifo sikashukela);
- I-sucralose (le carbohydrate itholakala kushukela olulula, imnandi kakhulu kunayo futhi inokuqukethwe kwekhalori okuphansi, kepha akuvamile ukusetshenziswa ngenxa yezindleko zayo eziphakeme);
- i-erythritol (utshwala be-polyhydric obungemnandi njengoshukela, kepha bungaphansi kilojoule; buvumelaniswa kahle abantu, ngisho nasemithanjeni emikhulu).
Ushukela wezithelo (i-fructose) uthambisa umzimba futhi uqinise amasosha omzimba, kepha ngenxa yokuqukethwe kwawo kilojoule ephezulu, kufanele kuthathwe ngokuqapha ngabantu abathambekele ekukhuluphele ngokweqile
Kuma-sweeteners wemvelo, i-stevia ngokwesiko ithathwa njengekhambi eliphephe kunazo zonke futhi elihamba phambili. I-Sucralose kanye ne-erythritis yilezo zinto ezitholwe ngabantu muva nje, yize futhi bezibonakalise ngokwabo kahle kakhulu. Azinayo imiphumela emibi futhi ngokweqiniso azilimazi abantu. Kodwa-ke, ukuze usho ngokuzethemba ukuthi azinangozi, kufanele kudlule ishumi leminyaka elilodwa. Isikhathi kuphela ezimweni eziningi esenza ukuba sikwazi ukuhlola ukusebenza komzimba okude kunoma iyiphi into, ngakho-ke, ososayensi kufanele babheke izizukulwane eziningana ngeziphetho ezinembile.
Ama-sweeteners Artificial
Ama-sweeteners okwakha izinto ezitholakala ngamakhemikhali. Akunakwenziwa ngemikhiqizo yemvelo, zinambitheka kaningana kunoshukela futhi empeleni azinawo amakhalori. Lezi zingxubevange azihlanganisi nexhaxha lokuphendula kwe-biochemical metabolic, ngakho-ke, umuntu awemukeli noma imuphi umuzwa wokuba satiety kubo.
Emashalofini esitolo ungathola ama-analoges anjalo wokwenziwa koshukela:
- i-saccharin;
- cyclamate;
- i-aspartame;
- i-acesulfame potaziyamu.
Ama-sweeteners amaningi wokufakelwa angasetshenziswa kuphela ukuthuthukisa ukunambitheka kwezitsha ezenziwe ngomumo, ngoba lapho zibilisiwe, ziyaqhekeka noma zibe ngumunyu.
Zingadliwa kwesinye isikhathi ngemithamo emincane, ngoba inani elincane kakhulu lezinto ezinjalo lanele ukunambitha ukudla. Lokhu kubaluleke kakhulu kulabo abakhuluphele futhi abakwazi ukukhokhela ukudla okumnandi kwendalo.
Imiphumela ezuzisayo
Izithako ezinoshukela zisetshenziselwa ushukela wanoma yiluphi uhlobo, kepha lokhu kufaneleka kakhulu ezigulini ezinesifo sohlobo lwesibili. Lokhu kungenxa yemikhawulo yokudla ebukhali kakhulu nezimpawu zokutholwa kwe-carbohydrate kubantu abanjalo.
Ukuthola eminye imininingwane nge-sweeteners yesifo sikashukela sohlobo 2, bheka le ndatshana.
Ama-sweeteners angathuthukisa imizwa yomuntu ophoqelelwa ukuthi anamathele ekudleni. Ukududuzeka kwengqondo kubaluleke kakhulu empilweni ejwayelekile yomzimba womuntu, ngakho-ke izitsha ezinezinto ezinjalo zingaba yindlela enhle kumaswidi wakudala. Ngaphezu kwalokho, uma ungazidluli imithamo enconyiwe futhi usondela ekusebenziseni izithako zokudla ngobuhlakani, ngeke zilethe ukulimala okuningi.
Nayi eminye imiphumela ezuzisayo yokufaka esikhundleni sikashukela:
Ungayenza kanjani i-ayisikhilimu enoshukela- ama-sweeteners amaningi amnandi kakhulu kunoshukela, okuvumela ukuthi adliwe ngamanani amancane futhi anciphise ukungena kwe-caloric;
- I-xylitol ivimbela ukwakheka kwama-caries futhi ayibhubhisi i-enamel yezinyo, ngakho-ke ihlala yengezwa ekuhlafuneni izinsini ngaphandle koshukela;
- i-sorbitol inomphumela we-choleretic, ibuyise i-microflora yamathumbu futhi isikhathi eside ilondolozela ukugcotshwa kwezitsha eziphekiwe;
- i-stevioside ngokusetshenziswa njalo kwehlisa ushukela wegazi, iqinisa izindonga zemithambo yegazi futhi ithuthukise isimo sohlelo lokugaya ukudla;
- I-sucralose inenkomba ye-glycemic ephansi kanye nokumelana okuhle namazinga okushisa aphakeme, okuvumela ukuthi isetshenziselwe ukubhaka nezithelo ezi-stewed;
- Ama-sweeteners okwakha umzimba awanawo amakhalori, empeleni awahlanganisi ku-metabolism futhi akhishwa ngokushesha emzimbeni.
Ukufakwa esikhundleni sikashukela kwabanesifo sikashukela kufanele kube nokuhlanzwa okuphezulu futhi kulawulwe ikhwalithi eqinile emsebenzini. Zingaba wusizo emzimbeni womuntu, kepha kwezinye izimo nazo zingamlimaza. Ukuze ungaweli umugqa omncane, udinga ukwazi ngamaphoyinti athile abalulekile futhi ulandele imithetho yokuthatha lezi zengezo zokudla okunempilo.
Kungcono ukukhetha isiraphu enesibalo esincane semithi elondoloziwe nezinye izithako zamakhemikhali, ngoba eziningi zazo aziphephile ngokuphelele.
Ukulimala okungenzeka emzimbeni
Imiphumela emibi evela ku-xylitol, i-fructose, ne-sorbitol lapho isetshenziswe ngokweqile ibonakala ngesimo sokucanuzelelwa kwenhliziyo, ukuhlanza nokugaya ukudla. Ngaphezu kwalokho, lezi zinto zinamakhalori aphezulu kakhulu, zinomthelela ekuzuzeni okusheshayo kwesisindo somzimba. Lokhu kuyinto engathandeki kakhulu kwisifo sikashukela sanoma yiluphi uhlobo, ngakho-ke iziguli ezinokukhuluphala ngokweqile noma ezikhuluphele kakhulu kudingeka zilahle laba abenoshukela. Kubukeka sengathi kulesi simo, ukukhethwa kweziguli ezinjalo kufanele kube yiziguqu zokwenziwa ezinenani le-zero lomsoco. Kepha lapha, ngeshwa, akulula.
Naphezu kweqiniso lokuthi ama-sweeteners okwenziwa okwenziwayo awakhuphi okuqukethwe kwekhalori ekudleni, akuhlukile emzimbeni womuntu, ngakho-ke angeke kusetshenziswe njalo. Ngenxa yokuntuleka kwenani lokudla okunempilo, umuntu akazizwa egcwele, ngakho-ke ama-sweeteners angewona awemvelo asiza ekutholeni isifiso. Izikhala zikashukela zokwenziwa azithathwa egazini, kepha ukusetshenziswa kwazo okujwayelekile kumithamo emikhulu kusengaholela ezinkingeni zezempilo. Lokhu kubangelwa ubukhulu bokukhiqizwa - amagciwane anobuthi futhi ayingozi kwesinye isikhathi asetshenziselwa ukuthola lezi zinto (yize kumthamo omncane).
Izinhlayiya zokwenziwa akufanele zisetshenziswe ngesikhathi sokukhulelwa nokuqunjelwa, ngoba zingathinta kabi impilo kamama nengane
Isibonelo, impikiswano yodokotela mayelana nezimpawu ze-carcinogenic ze-saccharin azikaze ziqhubeke kuze kube namuhla. Isizathu salokhu kwakuwukuhlolwa kokuqala kuma-rodents, okwathi, lapho kuthathwa khona le nto, umdlavuza wezitho zohlelo lomchamo wakhula. Kepha izivivinyo eziphindwe kaningi eziphikisayo zaphikisa imiphumela eyethusayo - i-saccharin yabangela ukuthuthukiswa kwe-oncology kulawo magundane adla inani elikhulu lale nto (cishe alingana nesisindo sesilwane). I-WHO Food Additives Commission ikwamukele ngokusemthethweni ukuthi kumthamo omncane, lo mswakama awukhuphi ubungozi bomdlavuza. Kodwa-ke, lokhu akukwenzi kuphephe ngokuphelele futhi kube lusizo, ngakho-ke udinga ukusebenzisa i-saccharin ngokulinganisa, futhi okungcono kakhulu, ukubuyisela okunye okumnandi.
Imithetho ejwayelekile yokusetshenziswa
Ukuze usebenzise izikhala zikashukela uphephe ngangokunokwenzeka, kungakuhle ukuthi unamathele kuleyo mithetho:
- Ngaphambi kokusebenzisa into enjalo, kufanele ngaso sonke isikhathi uthintane nomuntu ohambela i-endocrinologist - uzokutshela izinketho ezinhle kakhulu;
- awukwazi ukudlula inani le-sweetener lansuku zonke elivumelekile (imvamisa liboniswa kwimiyalo yomkhiqizo, kodwa kungcono ukuhlola leli phuzu nodokotela);
- ngaphambi kokupheka izitsha ezithola ukwelashwa okushisa, kuyadingeka ukuthi ufunde izichasiselo endaweni yamashukela ukuthi ingafudumala (ezinye izinto zithola ukunambitheka okungathandeki ngaphansi kwethonya lokushisa eliphakeme noma ukubola kumakhemikhali amakhemikhali alimazayo kubantu);
- uma ngenxa yokufaka esikhundleni sikashukela isiguli siphawula izimpawu ezingajwayelekile (ukuqhuma kwesikhumba, isicanucanu, ubuhlungu besisu), kufanele wenqabe ukuthatha lo muthi futhi wazise udokotela wakho ngakho.
Lapho ukhetha noma iyiphi i-sweetener, udinga ukunaka umkhiqizi, ukwakheka nokutholakala kwemiyalo (okungenani ngamafuphi). Awukwazi ukuthatha noma yiziphi izinkomba ezinoshukela eziphelelwe yisikhathi. Usebenzisa lezi zengezo, kumele, njengakho konke, uqaphele isilinganiso, khona-ke ukusetshenziswa kwabo ngeke kungalimazi.
