Ushukela - ulimaza noma uzuze umzimba?

Ushukela ubhekwa njengesakhi esibalulekile samaseli wezicubu. Le nto kufanele ibe khona emzimbeni ngamanani anele ukuqinisekisa ukusebenza kwawo okujwayelekile.

Emini, kunconyelwa ukusebenzisa i-sucrose ngokuya ngesimo esimisiwe, ngokuya ngeminyaka nobuntu bomuntu.

Akudingekile ukwedlula inani lezinto ezinjalo ezidingekayo emzimbeni ukuze ugweme izinguquko ezingezinhle ohlelweni lwezinzwa, izinqubo ze-metabolic kanye nokuvikela ukuthuthukiswa kwezifo ezithile.

Ukwakheka nokuqukethwe kwekhalori

Ekuphekeni, kusetshenziswa izinhlobo eziningana zoshukela ezikhona. Umehluko wabo awusekelwa ekwakhiweni kuphela, kodwa nasezimpawu zomphumela wento emzimbeni womuntu. Ngokungangabazeki, kukhona futhi umehluko kumakhalori.

Noma kunjalo, umehluko onjalo awuzithinti izinkambiso zokudla ezisetshenziselwe ushukela, futhi ukulimala nezinzuzo ezitholakala emzimbeni akuxhomeki kuhlobo lwe-sucrose.

Izinhlobo zento:

1. Umhlanga. Kwenziwa kusetshenziswa umoba.
2. UBeetroot. Kukhiqizwa kusuka kumashukela beet.
3. Isundu. Ekhiqizweni, kusetshenziswa izinto ezingavuthiwe ezitholakala ngezindlela ezahlukahlukene ezivela emithini yesundu.
4. Isihlahla seMaple. Ukukhiqizwa kususelwa ku-maple wesiliva noshukela kashukela.
5. Sorghum. Ikhiqizwa kusuka ku-sorghum.

Umphumela ushukela, okungukuthi izinhlobo zawo, emzimbeni unokwehluka okuthile. Ezinye zazo zilusizo kakhulu kunezinye izinhlobo ngenxa yenani elikhulu lezakhamzimba eziyingxenye yokwakhiwa.

Kubantu bayo yonke imikhakha yobudala abanesifo sikashukela, azikho izinhlobo ezivunyiwe zoshukela. Leli qiniso lichazwa yiqiniso lokuthi uhlobo ngalunye lwento luyinto etholakala kalula ngokugaya ukudla, ngakho-ke ukungena kwayo emzimbeni kuholela ekwandeni kwe-glycemia.

Amaqembu amakhulu kashukela:

1. Kucolisisiwe. Lolu hlobo luqukethe ngokuphelele ama-carbohydrate. I-sucrose emsulwa.
2. Okungachazwanga. Umkhiqizo onjalo une-tint emsundu, ukunambitheka okumnandi okungaphansi futhi akuvamile ukutholakala ngokuthengiswa. Ushukela ongacoliswanga ekwakhiweni kwalo unokungcola okuhlukahlukene, kufaka phakathi i-non-carbohydrate. Uhlu lwezinto ezinjalo lincike kwikhwalithi yokucubungula, uhlobo, imithetho nezimpawu zokugcina, kanye nokukhiqiza.

Zonke izinhlobo ze-sucrose kufanele zidliwe ngumuntu onempilo ngesimo esimsulwa noma engezwe ezitsheni ngenani elifanele.

Kepha abantu abanesifo sikashukela noma abantu abathambekele kulesi sifo, ukuba khona komkhiqizo onjalo kunqatshelwe ekudleni kwabo.

Inzuzo encane kashukela kungenxa yezakhi zayo ezikhona:

• calcium
• potaziyamu
• i-sodium

I-Sucrose molecule

Izakhi ezisemqoka, isisindo sazo esifinyelela cishe ku-99,8 g, zingama-carbohydrate. Kwezinye izimo, ukungcola kwamanzi kungenzeka kube khona.

Ukusetshenziswa ngokweqile kwe-sucrose ngabantu abafuna ukunciphisa umzimba kuvinjelwe. Lokhu kungenxa yokuqukethwe kwekhalori okuphezulu komkhiqizo, okufinyelela kuma-call call angama-399 nge-100 g yento ehlungisiwe.

Abantu abaningi baphawula ubukhona ushukela womoba inombolo enkulu yezakhiwo ezizuzisayo ngenxa yokwakheka kwamakhemikhali. Izakhi zalo zingahluka, njengoba kuya ngezici zokukhiqiza.

Izimbiwa eziyinhloko ezikhona ekwakhiweni futhi ezidingekayo ekusebenzeni kwemvelo komzimba:

• i-magnesium
• insimbi
• potaziyamu
• phosphorus;
• calcium

Inani lalezi zingxenye okufanele zivame ukuba khona ekudleni kwansuku zonke komuntu liphakeme kakhulu kunele kuqukethe ushukela womoba. Kungakho kungadingekile ukukhuluma nganoma yiziphi izakhiwo eziwusizo zomkhiqizo, ngaphandle kokuhlinzeka umzimba ngama-carbohydrate.

Inani lokusetshenziswa

Inani lama-carbohydrate adliwe ngosuku ngumuntu kufanele ahambisane nokujwayelekile kwansuku zonke. Ukuntuleka kwabo kungaholela emiphumeleni emibi ohlelweni lwezinzwa. Lapho ubala isilinganiso sokusetshenziswa, kubalulekile ukucubungula ukuthi sikhuluma ngqo ngemikhiqizo equkethe ushukela omsulwa.

Inani elivumelekile lansuku zonke lifaka ne-sucrose equkethwe ezitsheni zezithelo nemifino. Ukulingana phakathi kukasawoti nalokhu okukhona ekudleni kuholela eqinisweni lokuthi umuntu angazi ngenani lama-carbohydrate awasebenzisayo.

Lesi sizathu sibalulekile futhi sifuna ukuqapha ukondleka kanye nokulawulwa kwe-glycemic. Ngaphandle kwalokho, izinga le-ushukela egazini lingakhuphukela kumanani abucayi.

Ukusetshenziswa ushukela eRussia, njengakwamanye amazwe, kukhawulelwe ngamazinga asungulwa nsuku zonke.

Amanani abo ayahlukahluka ngokuya ngobulili bomuntu nesigaba sobudala:

• kwabesilisa - 35 g;
• kwabesifazane - akukho ngaphezu kwe-25 g;
• ezinganeni, ukubalwa kwenziwa ngokuya ngokuthi isilinganiso secrose esilinganisweni sansuku zonke samakhalori akufanele singeqi i-5%.

Iwusizo kanjani?

Njenganoma yimuphi umkhiqizo wokudla, ukulimala ushukela emzimbeni womuntu nezinzuzo zawo kuyizinto ezilinganisiwe. Le nto inezici ezikhethekile ezinomphumela omuhle kuphela ngokusetshenziswa kwawo ngokulinganayo.

Inani elivumelekile lokwamukelwa emini lithinta umzimba ngale ndlela elandelayo:

• lenza ukuguqulwa kwama-carbohydrate abe amandla ukuze kulondolozwe umsebenzi we-motor;
• isiza ukuthuthukisa imisebenzi yesibindi;
• ihlukanise iningi lezinto ezinobuthi ku-spleen and izicubu zesibindi;
• kunciphisa amathuba okukhula kwesifo sohlelo lwemisipha;
• ivikela amalunga kusuka emonakalweni futhi ivimbele ukuvela kwesifo samathambo;
• igqugquzela ukukhiqizwa kwehomoni enjenge-serotonin, ethuthukisa isimo somoya womuntu futhi isize ukuguqulela isimo sakhe sokomzwelo;
• kususa ingcindezi futhi kusiza ukuqeda ukudangala;
• uwuthinta kahle umsebenzi wenhliziyo futhi uthinta imithambo yegazi, uwavikele ekukhuleni kwama-cholesterol plaque nasekwenzeni izigaxa zegazi.

Ukwazi konke ngoshukela nokubheka indlela esetshenziswa ngayo, umuntu angagwema imiphumela emibi. Ukuntuleka okuphelele kwalokhu kudla kungaphazamisa ukuhamba kwegazi futhi kuholele ekuvinjelweni kwemisebenzi yobuchopho, ngoba lapho kuhlukaniswa i-carbohydrate, i-glucose etholakele iyisakhi samangqamuzana obuchopho.

Ividiyo evela kuDkt Malysheva:

Yini eyingozi?

Ukuvimbela ukudla ngokweqile kwe-sucrose, kufanele wazi ukuthi kungani lokhu kudla okubonakala kuyingozi kuyingozi. Umphumela ongemuhle uboniswa kuphela uma kudliwe okwedlulele noma ukuthatha inani elikhulu lomkhiqizo elicwengekile.

Ukulimala ushukela empilweni yabesifazane nomzimba wesilisa kuvezwa kanjena:

• ingozi eyengeziwe yesifo sikashukela nge-glycemia ekhuphukayo;
• ukukhiqizwa kwe-insulin, ngenxa yalokho okweqiwa kweglucose kuguqulwa kube ngamafutha omzimba, ukwenyuka kwesifiso sokudla, nendlala izwakale;
• neqhaza ekuqoqweni kwamaphawundi angeziwe ngenxa yokuqukethwe kwekhalori ephezulu (4 kcal nge-1 g) kanye nokuntuleka kwefayibha, amaminerali nezinye izinto eziningi ezilusizo;
• kuphazamisa ukusebenza kwamanyikwe;
• kunomthelela ekuguguleka kwe-koqweqwe lwawo emazinyweni ngenxa yokwanda kwezinga le-acidity emgodleni womlomo, okuholele ekubonakaleni kwamakhakhayini;
• kuholele embonweni wamanga wokulamba phakathi kokuhlukunyezwa njalo kwamaswidi;
• ukweqisa kwama-carbohydrate okusheshayo kuthinta kabi ubuchopho, kuholele ekubhujisweni kwalo futhi kubangele ukuthuthukiswa komlutha;
• iba ngesinye sezimbangela zemibimbi, ukuguga kwezitho zomzimba ngokumelene nesizinda sokubekwa kwezinhlayiya zoshukela ku-collagen yesikhumba, ukulahleka kokuqina, kanye nokuqina;
• ukuntuleka kwe-thiamine kukhula, okuholela kancane kancane ku-dystrophy yezicubu zemisipha yenhliziyo nokuqongelela uketshezi ngaphandle kwemithambo, okuthi kwezinye izimo kuholele ekuboshweni kwenhliziyo;
• ukumbiwa ngokweqile kwamavithamini we-B emzimbeni, athathwa njengezinto ezibalulekile, kuyabonakala;
• I-calcium iyagezwa, ngakho-ke phakathi kwabathandi bamajoyinti amnandi bavame ukuba yisikhunta, kanye ne-oxidation kanye ne-metabolism;
• amasosha omzimba abuthaka;

Ukulimala koshukela omhlophe kulele ekubhujisweni kancane kancane kwamangqamuzana nezitho zomzimba, okwenzeka ngokumelene nesizinda sokwenza kusebenze kwama-radicals mahhala.

Ukugcina umsebenzi wobuchopho akunakwenzeka ngaphandle kokufika kwe-sucrose, okungenani ngesilinganiso esincane. Kungakho kuphephile ukusho ukuthi inkulumo ethi "ushukela ubuthi emzimbeni" ayiqiniso. Le nto iyingxenye yemikhiqizo eminingi, kanye neziphuzo, ngakho-ke kufanele ucabangele okuqukethwe kwekhalori yazo zonke izitsha ezidliwe ezise menyu.

Ngokwezincomo ezasungulwa yiWorld Health Organisation, ngaphezu kwe-5% yokuphuma kwesibalo samakhalori adliwayo akufanele angene emzimbeni womuntu. Umthamo ofanayo uhambelana no-30 g wezinto (6 wezipuni). Kuphela uma isincomo esinjalo silandelwa, ukulimala kweshukela elicolisisiwe kuzoqhathaniswa nokuzuzisa.

Umthamo oyingozi

Ukusetshenziswa ngokweqile ushukela kungaholela emiphumeleni emibi. Enye yazo ingaba ngumphumela obulalayo lapho kuthathwa umthamo womuntu obulalayo.

Lesi simo sibonisa ngokwanda okubucayi kwe-glucose, okunomthelela omubi emzimbeni. Inani eliyingozi ngumthamo ka-29.7 g ngekhilogremu ngayinye yesisindo somzimba womuntu.

Umuntu ngamunye unesikhombisi sokuhlushwa kwakhe ushukela, esivele sibhekwa njengebalulekile.

Abanye abantu bangabekezelela amazinga we-glycemia aphakathi kwe-15-17 mmol / L ngokujwayelekile, kanti ezinye iziguli ezinalezi zinamba zizizwa zishaqeka kakhulu enhlalakahleni. Ezimweni ezinjalo, i-ketone coma ivame ukukhula, okuyingozi ebulalayo kubantu.

Ividiyo iqhathanisa ushukela omhlophe no-brown:

Unganciphisa kanjani ukusetshenziswa?

Ukwazi umphumela we-sucrose emzimbeni, kufanele uqonde ukuthi ungayinciphisa kanjani ukusetshenziswa kwawo. Indlela engenakuphikwa, ngeshwa, ayikho. Lokhu kungenxa yokuthi ngisho nokusetshenziswa kwama-sweeteners akuhlali kuhambisana kuphela nomthelela omuhle, kepha kungathinta nomzimba omubi.

Ukunciphisa i-glycemia, kanye nokujwayelekile kwayo, umuntu kudingeka alandele lezi zincomo:

• phila impilo esebenzayo;
• zivivinya umzimba njalo;
• ngena kwezemidlalo;
• ukuhamba nsuku zonke emoyeni omusha;
• khipha i-confectionery ekudleni, ukubuyisela esikhundleni uju noma izithelo;
• thatha imishanguzo njengokuyalelwa ngudokotela uma isiguli sitholakala sithengiswa oswidi, isakhi esiyinhloko sayo yi-chrome;
• imvamisa yenza imenyu yokudla kwasolwandle, amakhowe, imikhiqizo yenyama, okusanhlamvu, okukuvumela ukuba uqede isifiso sokudla amaswidi ngamanani amakhulu, i-glycemia ejwayelekile futhi uqinise amalunga;
• ezimweni ezihlukile, kubhakwa okwenziwe ekhaya ukuze wazi imikhiqizo efakwe esitsheni futhi, uma kunokwenzeka, kungafakwa ngaphandle kokufakwa ushukela ocolisisiwe;
• Sebenzisa imikhiqizo ekhethekile yabantu abanesifo sikashukela kanye nenye indlela kashukela ojwayelekile.

Njengoba umkhuba ukhombisa, kunzima futhi cishe akunakwenzeka ngomuntu ukukhipha ngokuphelele i-sucrose ekudleni, ngoba imikhiqizo eminingi ejwayelekile iqukethe le nto ekwakhiweni kwayo okungenani ngenani elincane.

Imithamo ephansi ayibangeli ukukhuphuka okubukhali kwe-glucose egazini, ngakho-ke, kungabi yingozi empilweni. Izimo eziphambili zokubakhona kwe-sucrose ekudleni kwansuku zonke ukuhambisana nezindlela zokusebenzisa, ukubalwa kwekhalori kanye ne-glycemic index phakathi nenqubo ngayinye yokupheka.