Iziguli ezinesifo sikashukela esingancikileli i-insulin ziphoqelelwa ukuba zinamathele ekudleni okuqinile, okunciphisa kakhulu inani lamakharubhu adliwayo. Okuyingozi kakhulu kulokhu maqondana nemikhiqizo equkethe i-sucrose, ngoba le carbohydrate ibola ngokushesha okukhulu kushukela emzimbeni womuntu futhi ibangela ukugxuma okuyingozi kulesi sikhomba egazini. Kodwa ukuphila ngokudla okune-carb kancane futhi ungadli ukudla okunoshukela ngaso sonke isikhathi kunzima kakhulu ngokomqondo nangokomzimba. Isimo esibi sokubi, ukubila kanye nokuntuleka kwamandla - yilokhu okuholela ekuntuleni kwama-carbohydrate egazini. Ama-sweeteners angenayo i-sucrose futhi anomnandi omnandi angakusiza.
Izidingo ze-Sweetener
Ukufakwa esikhundleni sikashukela kwabanesifo sikashukela esinesifo sohlobo 2 kufanele kukhethwe ngokucophelela, kukalwa izinzuzo nezingozi. Uma unikezwe ukuthi lolu hlobo lwesifo sikashukela luthinteka kakhulu kubantu asebekhulile nabadala, noma iziphi izakhi ezilimazayo ekwakhekeni kwalolo hlobo lokunamathisela zisebenza ngamandla futhi zishesha kakhulu kunasesizukulwaneni esincane. Umzimba wabantu abanjena uqeda amandla yilesi sifo, futhi izinguquko ezihambisana nobudala zithinta amasosha omzimba kanye namandla omzimba jikelele.
Ama-sweeteners eziguli ezinesifo sikashukela sohlobo 2 kufanele ahlangabezane nezidingo ezilandelayo:
- uphephe ngangokunokwenzeka emzimbeni;
- ube nokuqukethwe kwekhalori okuphansi;
- ube nokunambitheka okumnandi.
Uma kungenzeka, kungcono ukunikela ngokuthandwayo esikhundleni soshukela bemvelo, kepha, uma ubakhethile, udinga ukunaka okuqukethwe kwekhalori. Njengoba ngohlobo lwe-2 isifo sikashukela, imetabolism ihamba kancane, umuntu uthola isisindo ngokweqile ngokushesha, okuthi-ke kube nzima ukusikhipha. Ukusetshenziswa kwezithambisi zekhalori zemvelo eziphezulu kunomthelela kulokhu, ngakho-ke kungcono ukuzilahla ngokuphelele noma ucabangele inani lazo ekudleni kwakho.
Yikuphi ukukhetha okuhle kusuka kumaswidi emvelo?
I-Fructose, i-sorbitol ne-xylitol zingama-sweeteners wemvelo anokuqukethwe okunekhalori ephezulu kakhulu. Naphezu kweqiniso lokuthi, ngokuya ngemithamo elinganiselayo, azikhulumanga izinto ezilimazayo zomzimba wesifo sikashukela, kungcono ukuzenqaba. Ngenxa yenani labo eliphakeme lamandla, bangakhuthaza ukukhula ngokushesha kokukhuluphala kubantu abanesifo sikashukela sohlobo 2. Uma isiguli sisafuna ukusebenzisa lezi zinto ekudleni kwaso, kudingeka sihlole ne-endocrinologist ngemithamo yazo ephephile yansuku zonke futhi sinake okuqukethwe ikhalori lapho kuhlanganiswa imenyu. Ngokwesilinganiso, isilinganiso sansuku zonke salezi zinhlayiya sisukela ku-20-30 g.
Kungakhathalekile ukuthi uluhlobo luni lwe-sweetener, ngaso sonke isikhathi kufanele uqale ngemithamo emincane. Lokhu kuzokuvumela ukuthi ulandelele ukusabela komzimba futhi uvikele nezimpawu eziphikisayo uma kwenzeka komzimba noma ukungabekezelelani ngakunye
Ama-sweeteners wemvelo afanele kwiziguli ezinesifo sikashukela esingancikileli i-insulin yi-stevia ne-sucralose.
Zombili lezi zinto zibhekwa njengeziphephile kubantu, ngaphezu kwalokho, zithwele cishe akukho nzuzo yokudla. Ukubuyisela ushukela ongu-100 g, ama-4 g kuphela amaqabunga we-stevia omisiwe akwanele, kuyilapho umuntu ethola cishe ama-4 kcal. Okuqukethwe kwekhalori kwe-100 g kashukela kucishe kube yi-375 kcal, ngakho-ke umehluko ubonakala. Izinkomba zamandla ze-sucralose cishe ziyafana. Ngayinye yalezi zinto ezinoshukela inezinzuzo zako kanye nobubi bayo.
Izinzuzo zeStevia:
- simnandi kakhulu kunoshukela;
- cishe azikho amakhalori;
- kuthuthukisa isimo se-mucous membranes yesisu namathumbu;
- nokusetshenziswa isikhathi eside kuvamisa izinga likashukela egazini lomuntu;
- okungabizi;
- inyibilika emanzini;
- iqukethe ama-antioxidants akhulisa izivikela zomzimba.
Cons of stevia:
- ine-flavour yesitshalo ethile (yize abantu abaningi beyithola imnandi kakhulu);
- ukusetshenziswa ngokweqile ngokuhlangana nemithi yesifo sikashukela kungadala i-hypoglycemia, ngakho-ke, usebenzisa lo mmeli oshukela, udinga ukubheka ngezikhathi ezithile izinga likashukela egazini.
IStevia ayinabungozi, ayibizi futhi iyabekezelelwa kahle abantu, ngakho-ke ingesinye sezindawo ezithengisa ushukela kakhulu.
ISupralose isetshenziswe esikhundleni sokushukela hhayi kudala, kodwa isivele ithole idumela elihle.
Izakhi zento:
- Ama-600 amnandi kunoshukela, kuyilapho enambitheka ngokufana;
- ayizishintshi izakhiwo zayo ngaphansi kwethonya lokushisa eliphakeme;
- ukungabikho kwemiphumela emibi neyingozi lapho kudliwa ngokulingana (ngokwesilinganiso kufika ku-4-5 mg nge-1 kg yesisindo somzimba ngosuku);
- gcina ukunambitheka okumnandi ekudleni isikhathi eside, okuvumela ukusetshenziswa kwe-sucralose ekugcineni izithelo;
- okuqukethwe okuphansi kwekhalori.
Okubi kwe-sucralose kufaka phakathi:
- izindleko eziphakeme (lokhu okungeziwe akuvamile ukutholakala ekhemisi, ngoba ama-analogues ashibhile ayikhipha emashalofini);
- ukungaqiniseki kokusabela okukude komzimba womuntu, selokhu kwafakwa lo ushukela esikhundleni salokhu kwaqala ukusetshenziswa futhi kungasasebenzi kangako.
Ngingakwazi ukusebenzisa izikhala zikashukela wokufakelwa?
Izikhala zikashukela ezihlanganisiwe azinampilo, aziholeli ekunyukeni kweglucose yegazi, kodwa futhi azithwali noma yiliphi inani lamandla. Ukusetshenziswa kwazo kufanele kube yisethi yokuvimbela ukukhuluphala, kepha lokhu ukwenza lokhu akuhlali kusebenza. Ukudla ukudla okumnandi ngalezi zengezo, ngakolunye uhlangothi, umuntu wanelisa isidingo sakhe sokwengqondo, kepha ngakolunye uhlangothi, kuvusa indlala enkulu kunayo yonke. Iningi lalezi zinto aliphephile ngokuphelele kwabanesifo sikashukela, ikakhulukazi i-saccharin ne-aspartame.
I-Saccharin kwimithamo emincane akuyona i-carcinogen, ayilethi lutho oluwusizo emzimbeni, ngoba luyindawo yakini yalo. Akunakushiswa, ngoba kule ndaba i-sweetener ithola ukunambitheka okubabayo okungathandeki. Imininingwane ekusetshenzisweni kwesidumbu se-aspartame nayo ayivelwanga, noma kunjalo, inezinye izinto eziyingozi:
Thayipha izindlela zokupheka ezineshukela ezinhlanu- lapho kufudumele, i-aspartame ingakhipha izinto ezinobuthi, ngakho-ke azikwazi ukudalulwa amazinga okushisa aphezulu;
- kukhona umbono wokuthi ukusetshenziswa isikhathi eside kwalesi sakhi kuholela ekuphulweni kwesakhiwo samaseli wezinzwa, okungadala isifo se-Alzheimer's;
- ukusetshenziswa njalo kwalokhu kwengezwa kokudla kungathinta kabi imizwa yesiguli nekhwalithi yakhe yokulala.
Lapho usemzimbeni womuntu, ama-aspartame, ngaphezu kwama-amino acid amabili, enza i-meoholi yotshwala eyi-monohydroxy. Imvamisa ungawuzwa umbono wokuthi yile nto enobuthi eyenza i-aspartame ibe yingozi kangako. Kodwa-ke, lapho uthatha lesi sithambisi emithanjeni yansuku zonke enconywayo, inani le-methanol elakhiwe lincane kangangokuba alitholakali ngisho nasegazini ngesikhathi sokuhlolwa kwelebhu.
Isibonelo, kusuka kwikhilogremu yama-apula adliwayo, umzimba womuntu uhlangana kakhulu ne-methanol ukwedlula kumathebhulethi amaningi e-aspartame. Ngamanani amancane, i-methanol yenziwa njalo emzimbeni, ngoba kumthamo omncane uyinto ebalulekile yokusebenza kwezinto eziphilayo ekuphenduleni okubalulekile kwe-biochemical. Kunoma ikuphi, ukuthatha esikhundleni soshukela okwenziwe noma cha kuyindaba yomuntu siqu yazo zonke izinhlobo zeziguli ezinesifo sikashukela. Futhi ngaphambi kokwenza isinqumo esinjalo, udinga ukubonana nodokotela onekhono we-endocrinologist.
