Amagama angama-56 ajwayelekile eShukela (Amanye Akhohlisayo)

-Delile

• Uyini ushukela ongeziwe?
• I-glucose noma i-fructose - Ingabe kunendaba?
• 1. Ushukela / i-sucrose
• 2.Isiraphu yommbila ephezulu ye-fructose (HFCS)
• 3. Umpe we -gaga
• 4–37. Abanye oshukela abane-glucose ne-fructose
• 38-52. Ushukela one-glucose
• 53-54. Ushukela one-fructose kuphela
• 55-56. Obunye ushukela
• Asikho isidingo sokugwema ushukela ovela ngokwemvelo

Ushukela ongeziwe uthathe ukugqama njengesithako sokugwema ekudleni kwanamuhla.

Ngokwesilinganiso, abaseMelika badla cishe amathisipuni ayi-17 kashukela ongeziwe usuku ngalunye ().

Okuningi kwalokhu kufihlwe ngaphakathi kokudla okwenziwe, ngakho-ke abantu abaqapheli nokuthi bayakudla.

Konke lokhu ushukela kungaba yinto ebalulekile ezifweni ezinkulu eziningana, kufaka phakathi isifo senhliziyo nesifo sikashukela (,).

Ushukela uhamba ngamagama amaningi ahlukene, ngakho-ke kungaba nzima ukuthola ukuthi kungakanani ukudla okuqukethe.

Lo mbhalo ubala amagama ahlukene angama-56 kashukela.

Okokuqala, ake sichaze kafushane ukuthi yini ushukela ongeziwe nokuthi izinhlobo ezahlukene zingayithinta kanjani impilo yakho.

Uyini ushukela ongeziwe?

Ngesikhathi sokucubungula, ushukela wengezwa ekudleni ukuze kuthuthukiswe ukunambitheka, ukuthungwa, impilo yeshalofu, noma ezinye izinto.

Ushukela owengeziwe ngokuvamile uyingxube kashukela olula njenge-sucrose, i-glucose, noma i-fructose. Ezinye izinhlobo, njenge-galactose, i-lactose, ne-maltose, azivamile kakhulu.

Ukuphathwa Kwezokudla Nezidakamizwa (i-FDA) manje sekudinga ukuthi inani likashukela elingeziwe lapho ukudla noma isiphuzo liqukethe lifakwe ohlwini lwelebula lamaqiniso okudla. Ilebula kufanele futhi ibhale amaphesenti we-Daily Value (DV).

Okwamanje, ushukela wesithako esisodwa nama-syrups, njengoshukela wasetafuleni nesiraphu ye-maple, anelebula lamaqiniso okudla okuhlukile.

Kuleyo mikhiqizo, ilebula lizofaka amaphesenti we-DV kashukela owengeziwe. Lolu lwazi lungavela futhi embhalweni waphansi ezansi kwelebula kanye nenani likashukela ongeziwe ().

Ushukela uvame ukungezwa ekudleni okusetshenzisiwe. I-FDA ichaze "ushukela" futhi idinga ukuthi ushukela othile ubhalwe ngokuthi "ushukela owengeziwe" emikhiqizweni yokudla.

I-glucose noma i-fructose - Ingabe kunendaba?

Ngamafuphi, yebo. I-glucose ne-fructose - yize zivame kakhulu futhi zivame ukutholakala ndawonye - zingaba nemiphumela ehlukene emzimbeni wakho. I-glucose ingahle icutshungulwe cishe yilo lonke iseli emzimbeni wakho, kuyilapho i-fructose ihlanganiswa cishe ngokuphelele nasesibindi ().

Izifundo zikhombise kaningi imiphumela eyingozi yokusetshenziswa kakhulu kukashukela (6,, 8).

Lokhu kubandakanya ukumelana ne-insulin, isifo se-metabolic, isifo sesibindi esinamafutha, nohlobo lwesifo sikashukela sohlobo 2.

Ngakho-ke, ukudla kakhulu ngokweqile kwanoma yiluphi uhlobo lukashukela kufanele kugwenywe.

Ushukela owengeziwe uhamba ngamagama amaningi, futhi izinhlobo eziningi ziqukethe i-glucose noma i-fructose. Ukugwema ukudla ushukela okweqile ekudleni kwakho kwansuku zonke isu elibalulekile lezempilo.

1. Ushukela / i-sucrose

I-Sucrose wuhlobo lukashukela oluvame kakhulu.

Imvamisa ibizwa ngokuthi "ushukela wetafula," iyi-carbohydrate eyenzeka ngokwemvelo etholakala ezithelweni nasezitshalweni eziningi.

Ushukela wethebula uvame ukukhishwa ezimobeni noma kuma-beet kashukela. Iqukethe i-50% glucose ne-50% fructose, eboshwe ndawonye.

I-Sucrose itholakala ekudleni okuningi. Ezimbalwa zazo zifaka:

• ukhilimu oyiqhwa
• uswidi
• amaqebelengwane
• amakhukhi
• isoda
• Iziphuzo zezithelo
• izithelo ezisethinini
• inyama esetshenzisiwe
• okusanhlamvu kwasekuseni
• isobho

I-Sucrose yaziwa nangokuthi ushukela wetafula. Kwenzeka ngokwemvelo ezithelweni nasezitshalweni eziningi, futhi kufakwa kuzo zonke izinhlobo zokudla okusetshenzisiwe. Iqukethe i-50% glucose ne-50% fructose.

2.Isiraphu yommbila ephezulu ye-fructose (HFCS)

Isiraphu yommbila ephezulu ye-fructose (i-HFCS) iyiswidi esetshenziswa kakhulu, ikakhulukazi e-United States.

Ikhiqizwa kusuka esitashi sommbila ngenqubo yezimboni. Iqukethe kokubili i-fructose ne-glucose.

Kunezinhlobo ezahlukahlukene ze-HFCS eziqukethe amanani ahlukahlukene we-fructose.

Izinhlobo ezimbili ezivame kakhulu ezisetshenziselwa ukudla neziphuzo yilezi:

• HFCS 55. Lolu uhlobo oluvame kakhulu lwe-HFCS. Iqukethe i-55% fructose, cishe i-45% glucose, namanzi.
• I-HFCS 42. Leli fomu liqukethe u-42% fructose, kanti okusele yi-glucose namanzi ().

I-HFCS inokwakheka okufana nalokho kwe-sucrose (50% fructose ne-50% glucose).

I-HFCS itholakala ekudleni naseziphuzweni eziningi, ikakhulukazi e-United States. Lokhu kufaka phakathi:

• isoda
• izinkwa
• amakhukhi
• uswidi
• ukhilimu oyiqhwa
• amakhekhe
• amabhali okusanhlamvu

Isiraphu yommbila ephezulu ye-fructose ikhiqizwa kusuka kwisitashi sommbila. Iqukethe amanani ahlukahlukene e-fructose ne-glucose, kepha ukwakheka kufana ncamashi ne-sucrose noma ushukela wetafula.

3. Umpe we -gaga

Umpe we-Agave, obizwa nangokuthi isiraphu ye-agave, uyiswidi ethandwa kakhulu ekhiqizwa esitshalweni se-agave.

Isetshenziswa ngokujwayelekile njengenye indlela "enempilo" kunoshukela ngoba ayikhuphi amazinga kashukela egazini njengezinye izinhlobo eziningi zoshukela.

Noma kunjalo, umpe we-agave uqukethe cishe i-70-90% fructose ne-10-30% yeglucose.

Kusetshenziswa "ekudleni kwezempilo" okuningi, okufana nemigoqo yezithelo, ama-yogurt anoshukela, nemigoqo yamabele.

Umpe we-Agave noma isiraphu kwenziwa ngesitshalo se-agave. Iqukethe i-70-90% fructose ne-10-30% i-glucose.

4–37. Abanye oshukela abane-glucose ne-fructose

Ushukela omningi owengeziwe kanye namaswidi aqukethe zombili i-glucose ne-fructose.

Nazi izibonelo ezimbalwa:

• ushukela webhitrudi
• i-blackstrap molasses
• ushukela onsundu
• isiraphu eboshiwe
• amakristalu ejusi lukamoba
• ushukela kamoba
• i-caramel
• isiraphu ye-carob
• ushukela we-castor
• ushukela kakhukhunathi
• ushukela we-confectioner (ushukela oluyimpuphu)
• usuku lukashukela
• ushukela wedemerara
• Amakristalu aseFlorida
• isiphuzo sezithelo
• ijusi yezithelo ukugxila
• ushukela wegolide
• isiraphu yegolide
• ushukela wamagilebhisi
• uju
• ushukele wokubhaka
• guqula ushukela
• usiraphu we-maple
• ama-molasses
• ushukela we-muscovado
• ushukela we-panela
• rapadura
• ushukela oluhlaza
• isiraphu yomcwengisisi
• isiraphu yamabele
• sucanat
• ushukela we-treacle
• ushukela we-turbinado
• ushukela ophuzi

Lawo shukela wonke aqukethe amanani ahlukene kawo womabili i-glucose ne-fructose.

38-52. Ushukela one-glucose

Lawa mashukela aqukethe i-glucose emsulwa noma i-glucose ehlanganiswe noshukela ngaphandle kwe-fructose. Lezi ezinye ushukela zingafaka ezinye ushukela ezifana ne-galactose:

• Imithombo yebhali
• isiraphu elayisi ensundu
• isiraphu yamabele
• okuqinile kwesiraphu yommbila
• dextrin
• dextrose
• Imithombo yedayastatic
• i-ethyl maltol
• ushukela
• okuqinile kweglucose
• i-lactose
• isiraphu yemithombo
• maltodextrin
• maltose
• irayisi isiraphu

Loshukela uqukethe ushukela, kungaba uwedwa noma uhlanganiswe noshukela ngaphandle kwe-fructose.

53-54. Ushukela one-fructose kuphela

Lawa maswidi amabili aqukethe kuphela i-fructose:

• i-crystalline fructose
• fructose

I-fructose emsulwa ibizwa nje ngokuthi i-fructose noma i-crystalline fructose.

55-56. Obunye ushukela

Kunoshukela abengeziwe abengeziwe abangenayo i-glucose noma i-fructose. Azimnandi kangako futhi ajwayelekile, kepha kwesinye isikhathi asetshenziswa njengama-sweeteners:

1. D-ribose
2. galactose

I-D-ribose ne-galactose ayinashukela njenge-glucose ne-fructose, kodwa futhi isetshenziswa njengama-sweeteners.

Asikho isidingo sokugwema ushukela ovela ngokwemvelo

Asikho isizathu sokugwema ushukela okhona ngokwemvelo ekudleni okuphelele.

Izithelo, imifino, kanye nemikhiqizo yobisi ngokwemvelo iqukethe inani elincane likashukela kodwa futhi ne-fiber, amavithamini, amaminerali, nezinye izinto eziwusizo.

Imiphumela emibi yezempilo yokusetshenziswa kakhulu kukashukela ingenxa yenani elikhulu likashukela ongeziwe okhona ekudleni kwaseNtshonalanga.

Indlela ephumelela kakhulu yokwehlisa ushukela owudlayo ukudla ukudla okuphekiwe okuphekwe kakhulu futhi okucutshungulwe kancane.

Kodwa-ke, uma uthatha isinqumo sokuthenga ukudla okuhlanganisiwe, qaphela amagama amaningi ahlukahlukene ushukela ahamba ngawo.