Ama-sweeteners - ushukela

Igama ushukela lisetshenziselwa ukuchaza izinhlobo ezahlukahlukene zamakhemikhali ahluka ngobumnandi. Ushukela ovamile ufaka:

• Ishukela
• UFructose
• IGalactose
• I-Sucrose (ushukela ojwayelekile wetafula)
• I-Lactose (ushukela otholakala ngokwemvelo obisini)
• I-Maltose (umkhiqizo wokugaya isitashi)

Ushukela utholakala ngokwemvelo emikhiqizweni yobisi (i-lactose) nezithelo (i-fructose). Iningi likashukela ekudleni kwaseMelika lisushukela elingezwe kwimikhiqizo yokudla.

Eminye yemisebenzi kashukela ifaka:

• Nikeza ukunambitheka okumnandi lapho kufakwa ekudleni.
• Gcina ikhwalithi nokudla okusha.
• Yenza njengesivimbeli emajamu nasejeli.
• Thuthukisa ukunambitheka ezinyameni ezicutshunguliwe.
• Nikeza ukuvutshelwa kwezinkwa namakhukhamba.
• Faka inqwaba ku-ayisikhilimu nomzimba kuma-sodas e-carbonated.

Ukudla okuqukethe ushukela wemvelo (njengezithelo) kufaka namavithamini, amaminerali kanye nefayibha. Ukudla okuningi okunoshukela owengeziwe kuvame ukufaka amakhalori ngaphandle kwezakhamzimba. Lokhu kudla neziphuzo kuvame ukubizwa ngama-calories "angenalutho".

Iningi labantu liyazi ukuthi kunoshukela omningi ongeziwe kusoda. Kodwa-ke, amanzi "ohlobo lwamavithamini" athandwayo, iziphuzo zemidlalo, iziphuzo zekhofi, neziphuzo zamandla nakho kungaqukatha ushukela omningi owengeziwe.

Amanye ama-sweeteners enziwa ngokucubungula izinhlanganisela zoshukela. Ezinye zenzeka ngokwemvelo.

I-Sucrose (ushukela wetafula):

• I-Sucrose kwenzeka ngokwemvelo ekudleni okuningi futhi kuvame ukungezwa ezintweni ezicutshungulwa ngokuthengisa. Kuyi-disacharride, eyenziwe ngama-monosaccharides ama-2 - i-glucose ne-fructose. I-Sucrose ifaka ushukela oluhlaza, ushukela ogqamile, ushukela onsundu, ushukela we-confectioner, noshukela we-turbinado. Ushukela wethebula wenziwa ngomoba noma ushukela wezinyosi.
• Ushukela ongavuthiwe uhlanjululwe, uqinile, noma uqine. Insundu ngombala. Ushukela oluhlaza yingxenye eqinile eshiywe lapho uketshezi olusuka kujusi lomoba lumphunga.
• Ushukela onsundu wenziwe ngamakristalu kashukela aqhamuka kwisiraphu ye-molasses. Ushukela onsundu ungenziwa futhi ngokungeza ama-molasses kubushukela obumhlophe obuyi-granulated.
• Ushukela weConfectioner (owaziwa nangokuthi ushukela oluyimpuphu) ushukela owenziwe kahle.
• Ushukela we-Turbinado ushukela ocwengisiswe kancane osagcina ezinye ze-molasses zawo.
• Ushukela ombala onsundu awunampilo ukwedlula ushukela omhlophe oyimbumbulu.

Omunye ushukela ovame ukusetshenziswa:

• I-Fructose (izithelo zikashukela) ushukela ovela ngokwemvelo kuzo zonke izithelo. Kubizwa nangokuthi i-levulose, noma ushukela wezithelo.
• S'thandwa inhlanganisela ye-fructose, i-glucose, namanzi. Ikhiqizwa yizinyosi.
• Isiraphu yommbila ephezulu ye-fructose (HFCS) futhi isiraphu yamabele zenziwe ngombila. Ushukela ne-HFCS cishe anezinga elifanayo lobumnandi. I-HFCS ivame ukusetshenziselwa iziphuzo ezibandayo, izimpahla ezibhakiwe, neminye imikhiqizo ekheniwe.
• UDextrose ifana ngokwamakhemikhali noshukela. Ijwayele ukusetshenziselwa izinhloso zokwelashwa ezifana ne-IV hydration kanye nemikhiqizo yokudla kwabazali.
• Guqula ushukela luhlobo lwemvelo lukashukela olusetshenziselwa ukusiza ukugcina amaswidi nezinto ezibhakiwe zinoshukela. Uju lushukela oluphendukezelwe.

Ushukela utshwala:

• Ushukela utshwala faka phakathi i-mannitol, i-sorbitol, ne-xylitol.
• Lawa maswidi asetshenziswa njengesithako emikhiqizweni eminingi yokudla ebhalwe ukuthi "ayinashukela", "onesifo sikashukela", noma "i-carb ephansi". La maswidi amuncwa ngumzimba ngezinga eliphansi kakhulu kunoshukela. Futhi banesigamu esisodwa samakhalori kashukela. Akufanele zididaniswe nabashintshi boshukela abangenawo amakhalori. Izidakamizwa zotshwala zingadala amajaqamba esiswini nohudo kwabanye abantu.
• I-Erythritol utshwala obushukela obenzeka ngokwemvelo obutholakala ezithelweni nasekudleni okuvutshiwe. Ungama-60% kuya ku-70% njengoshukela wetafula, kepha unama-calories ambalwa. Futhi, akubangeli ukukhuphuka okuningi koshukela wegazi ngemuva kokudla noma kubangele ukubola kwamazinyo. Ngokungafani nezinye iziphuzo ezinoshukela, akubangeli ukucasuka kwesisu.

Ezinye izinhlobo zoshukela wemvelo:

• Faka umpe uhlobo olucutshungulwa kakhulu lukashukela oluvela ku- I-Agave tequiliana (tequila) isitshalo. Umpe we-Agave ucishe uphindwe izikhathi eziyi-1.5 kunoshukela ojwayelekile. Inama-calories angama-60 ngesipuni ngasinye uma kuqhathaniswa nama-calories angama-40 esilinganiso esifanayo soshukela wetafula. Umpe we-Agave awunampilo kunezinyosi, ushukela, i-HFCS, noma olunye uhlobo lwesithambisi.
• Ishukela itholakala ezithelweni ngamanani amancane. Futhi yisiraphu eyenziwe ngesitashi sommbila.
• I-Lactose (ubisi ushukela) yi-carbohydrate eselubisini. Yenziwe nge-glucose ne-galactose.
• Maltose (imithombo kashukela) ikhiqizwa ngesikhathi sokuvutshelwa. Itholakala kubhiya nezinkwa.
• Ushukela we-Maple livela kumuncu wezihlahla ze-maple. Yenziwe nge-sucrose, fructose, ne-glucose.
• Ama-Molasses kuthathwe ensaleleni yokucubungula umoba.
• Ama-sweeteners kaStevia kungukukhishwa okuphezulu okuvela kusitshalo se-stevia esaziwa njengephephile yi-FDA. UStevia umnandi ngokuphindwe ka-200 kuya ku-300 kunoshukela.
• Izithelo zezindela zezithelo zenziwe ngejusi yezithelo ze-monk. Banama-kilojoule angama-zero ngokusebenza ngakunye futhi amnandi izikhathi eziyi-150 kuya kwezingama-200 kunoshukela.

Ushukela wethebula unikeza ama-calories hhayi ezinye izakhamzimba. Ama-sweeteners anama-calories angaholela ekubola kwamazinyo.

Inani elikhulu lokudla okuqukethe ushukela lingaba nomthelela ekuzuzeni ngokweqile ezinganeni nakubantu abadala. Ukukhuluphala kwandisa ubungozi besifo sikashukela sohlobo 2, isifo se-metabolic, kanye nomfutho wegazi ophakeme.

Iziphuzo ezinoshukela ezifana ne-sorbitol, i-mannitol, ne-xylitol zingadala amajaqamba esiswini nohudo lapho zidliwa kakhulu.

Ushukela usohlwini lokudla okuphephile lwe-United States Food and Drug Administration (FDA). Iqukethe ama-calories ayi-16 ngetispuni noma ama-calories ayi-16 ngamagremu ama-4 futhi ingasetshenziswa ngokulinganisela.

I-American Heart Association (AHA) incoma ukunciphisa umkhawulo kashukela owengeziwe ekudleni kwakho. Isincomo sidlulela kuzo zonke izinhlobo zoshukela abengeziwe.

• Abesifazane akufanele bathole ngaphezu kwama-calories ayi-100 ngosuku kushukela ongeziwe (cishe amathisipuni ama-6 noma ama-25 amagremu kashukela).
• Abesilisa akufanele bathole ngaphezu kwama-calories ayi-150 ngosuku kushukela owenezelwe (cishe amathisipuni ayi-9 noma ama-gramu ayi-36 kashukela).

Imihlahlandlela Yezokudla yaseMelika yoMnyango Wezolimo (USDA) yabantu baseMelika futhi incoma ukunciphisa ushukela ongeziwe kungabi ngaphezu kwe-10% yamakhalori akho ngosuku. Ezinye izindlela zokunciphisa ukudla kwakho ushukela owengeziwe zifaka:

• Phuza amanzi esikhundleni sesoda ejwayelekile, "uhlobo lohlobo lwamavithamini", iziphuzo zemidlalo, iziphuzo zekhofi, neziphuzo zamandla.
• Yidla amaswidi amancane namaswidi anoshukela afana no-ayisikhilimu, amakhukhi namakhekhe.
• Funda amalebula okudla ngoshukela owengeziwe kuma-condiments nososo.
• Okwamanje akukho okunconywayo nsuku zonke ngoshukela ovela ngokwemvelo otholakala emikhiqizweni yobisi nezithelo, kepha kakhulu noma yini ushukela ungaba nemiphumela emibi empilweni yakho. Kubalulekile ukuba nokudla okunomsoco.

Imihlahlandlela yokudla okunempilo ye-American Diabetes Association ithi awudingi ukugwema wonke ushukela nokudla okunoshukela uma unesifo sikashukela. Ungadla inani elilinganiselwe lalokhu kudla esikhundleni samanye ama-carbohydrate.

Uma unesifo sikashukela:

• Amashukela athinta ukulawulwa kweglucose egazini ngokufana namanye ama-carbohydrate lapho edliwa ekudleni noma ekudleni. Kusewumqondo omuhle ukukhawulela ukudla neziphuzo noshukela ongeziwe, futhi uhlole izinga likashukela egazini lakho ngokucophelela.
• Ukudla okuqukethe utshwala bungaba nama-calories ambalwa, kepha qiniseka ukuthi ufunda amalebula wokuqukethwe kwe-carbohydrate kulokhu kudla. Futhi, hlola izinga likashukela egazini lakho.

U-Evert AB, uBoucher JL, uCypress M, et al. Izincomo zokwelashwa okunomsoco zokuphathwa kwabantu abadala abanesifo sikashukela. Ukunakekelwa yisifo sikashukela. 2014; 37 (suppl 1): S120-143. I-PMID: 24357208 www.ncbi.nlm.nih.gov/pubmed/24357208.

UGardner C, uWylie-Rosett J; IKomidi Lezempilo LaseMelika Lenhlangano Yezinhliziyo Zenhlangano, et al. Ama-sweeteners angondleki: ukusetshenziswa kwamanje kanye nemibono yezempilo: isitatimende sesayensi esivela ku-American Heart Association kanye ne-American Diabetes Association. Ukunakekelwa yisifo sikashukela. 2012; 35 (8): 1798-1808. I-PMID: 22778165 www.ncbi.nlm.nih.gov/pubmed/22778165.

UMnyango Wezempilo kanye Nezinsizakalo Zabantu baseMelika, uMnyango Wezolimo wase-US. Imihlahlandlela Yezokudla ka-2015-2020 yabantu baseMelika. Umhlaka 8. health.gov/dietaryguidelines/2015/guidelines/. Ishicilelwe ngoDisemba 2015. Ifinyelelwe ngoJulayi 7, 2019.

UMnyango Wezolimo wase-U.S. Izisetshenziswa zokunambitheka okunomsoco nokungondleki. www.nal.usda.gov/fnic/nutritive-and-nonnutritive-sweetener-resource. Kufinyelelwe ngoJulayi 7, 2019.