Izindlela eziyi-10 zemvelo zokushintsha ushukela

-Delile

• 1. Sthandwa
• 2. UStevia
• 3. Ushukela kakhukhunathi
• 4. I-Xylitol
• 5. Isiraphu Yamaple
• 6. IThaumatin
• 7. Ijeli yezithelo engenashukela
• 8. Ushukela onsundu
• 9. Ama-molasses omhlanga
• 10. I-Erythritol

Ukudla okufana noju kanye noshukela kakhukhunathi, namaswidi emvelo anjengoStevia noXylitol ngezinye zezindlela ezingokwemvelo zokushintsha ushukela omhlophe ukuze usize ekwehliseni isisindo nasekuthuthukiseni impilo, okuvumela ukuvikelwa nokulawulwa kwezifo ezinjengesifo sikashukela, i-cholesterol ephezulu nokukhuluphala.

Kubalulekile ukuthi ugweme ukusebenzisa ushukela ngoba ngokweqile kuthanda ukuzuza kwesisindo futhi kuvuselele ukukhiqizwa kwamafutha, okwandisa ubungozi bezinkinga ezinjengokubola kwamazinyo, isifo senhliziyo namafutha wesibindi, isibonelo. Nazi izindlela ezi-10 zemvelo zokushintsha ushukela futhi ube nempilo ngaphandle kokulahlekelwa ukunambitheka okumnandi kokudla.

1. Sthandwa

Uju lwezinyosi luyisiphuzo esingokwemvelo futhi lunothe ngezakhamzimba ezifana ne-potassium, i-magnesium, i-iron ne-calcium, okuletha izinzuzo ezifana nokuqinisa amasosha omzimba, ukusebenza nama-anti-oxidants, ukwenza ngcono ukugaya ukudla nokugcina izimbali ezinempilo emathunjini.

Ngaphezu kwalokho, uju lunenkomba ephakathi nendawo ye-glycemic, okusho ukuthi amanani amancane alo mkhiqizo awakhuthazi ukukhiqizwa kwamafutha njengoba kwenzeka ngoshukela. Isipuni ngasinye soju sinama-khalori angaba ngu-46, kubalulekile ukukhumbula ukuthi ngeke sinikezwe izingane ezingaphansi konyaka owodwa. Bona okuningi mayelana nezinzuzo nokuphikisana noju.

2. UStevia

IStevia ingumnandi wemvelo otholakala esitshalweni iStevia Rebaudiana Bertoni, futhi itholakala ezitolo ezinkulu nasezitolo zokudla zezempilo ngendlela yempuphu noma amathonsi. Inamandla okunandisa izikhathi eziphindwe ka-300 kunoshukela ojwayelekile, futhi iletha inzuzo yokungabi namakhalori.

IStevia ingasetshenziswa kumalungiselelo ashisayo noma abandayo, njengoba izinzile emazingeni okushisa aphezulu, kulula ukuyisebenzisa kumakhekhe, amakhukhi noma amaswidi adinga ukubiliswa noma ukubhakwa. Bona imibuzo emi-5 ejwayelekile mayelana ne-Stevia sweetener.

3. Ushukela kakhukhunathi

Ushukela kakhukhunathi unenkomba ephansi ye-glycemic, okusho ukuthi ayibangeli ukwanda okukhulu kweglucose yegazi futhi ayikhuthazi ukukhiqizwa kwamafutha, okusiza ekulawuleni isisindo.

Ngaphezu kwalokho, ushukela kakhukhunathi ucebile ngezakhi zomzimba ezifana ne-iron, i-calcium, i-zinc ne-potassium, kodwa ngenxa yokuthi unokuqukethwe okuphezulu kwe-fructose, kufanele kusetshenziswe ngokulinganisela, ngoba ukweqisa kwawo kungadala izinkinga ezifana namafutha wesibindi nokuzuza kwesisindo. Isipuni ngasinye salo shukela sinama-calories angaba ngu-20.

4. I-Xylitol

I-Xylitol wuhlobo lukashukela wotshwala, njenge-erythritol, i-maltitol ne-sorbitol, konke okuyizinto zemvelo ezitholakala kwizithelo, imifino, amakhowe noma izimila zasolwandle. Ngoba banenkomba ephansi ye-glycemic, bayindlela engokwemvelo enempilo futhi banekhono lokwenza ushukela njengoshukela.

Enye inzuzo ukuthi i-xylitol ayilimazi amazinyo futhi inama-khalori ambalwa kunoshukela, onama-khalori angaba ngu-8 ngethisipuni ngalinye lomkhiqizo. Njengoba amandla ayo okunandisa afana nalawo kashukela, angasetshenziswa ngezilinganiso ezifanayo njengokufaka esikhundleni samalungiselelo ahlukahlukene okupheka.

5. Isiraphu Yamaple

Isiraphu ye-Maple, ebizwa nangokuthi i-maple noma i-maple syrup, ikhiqizwa esihlahleni esitholakala kabanzi eCanada, futhi inezinzuzo zezempilo ngenxa yokuqukethwe kwayo okuphezulu kwama-antioxidants nezakhi ezifana ne-calcium, i-potassium ne-zinc.

Isiraphu yemephu ingasetshenziswa kumalungiselelo azofudunyezwa, kepha ngoba iqukethe ama-calories kanye noshukela, kufanele futhi idliwe ngamanani amancane.

6. IThaumatin

I-Thaumatin ingumnandi wemvelo owakhiwe ngamaprotheni amabili futhi inamandla okunandisa izikhathi eziphindwe ngama-2000 kuye kwangama-3000 kunoshukela ojwayelekile. Njengoba yakhiwe ngamaprotheni, ayinalo ikhono lokukhulisa ushukela wegazi futhi ayikhuthazi ukukhiqizwa kwamafutha, futhi ingasetshenziswa ekudleni kokunciphisa umzimba nasekulawuleni isifo sikashukela, ngokwesibonelo.

IThaumatin inamakholori afanayo noshukela, kepha njengoba amandla ayo obumnandi emakhulu kakhulu kunalawo kashukela, ukusetshenziswa kwayo kwenziwa ngamanani amancane kakhulu, angeza amakhalori ambalwa ekudleni.

7. Ijeli yezithelo engenashukela

Ukwengeza amajellies ezithelo angenashukela, abuye abizwe ngezithelo eziyi-100%, kungenye indlela engokwemvelo yokunambitha ukudla namalungiselelo afana nama-yogathi, amavithamini nama-pastas amakhekhe, ophaya namakhukhi.

Kulokhu, ushukela wemvelo wezithelo ugxila ngesimo se-jelly, okwandisa amandla aso okunambitheka, ngaphezu kokunikeza ukunambitheka kumalungiselelo ngokusho kwe-jelly. Ukuqinisekisa ukuthi i-jelly isithelo esingu-100%, vele ubheke uhlu lwezithako ezikwilebula lomkhiqizo, okumele libe nezithelo kuphela, kungabikho ushukela ongeziwe.

8. Ushukela onsundu

Ushukela onsundu wenziwe ngomoba, kepha awenzi inqubo yokucwenga njengoshukela omhlophe, okusho ukuthi izakhamzimba zawo ziyagcinwa kumkhiqizo wokugcina. Ngakho-ke, iqukethe amaminerali afana ne-calcium, i-magnesium, i-potassium ne-phosphorus.

Kodwa-ke, kubalulekile ukukhumbula ukuthi yize inezakhi zomzimba eziningi, ushukela onsundu unama-khalori afanayo noshukela omhlophe, futhi akufanele udliwe njalo noma usetshenziswe ezimweni zesifo sikashukela.

9. Ama-molasses omhlanga

Ama-molasses yisiraphu ekhiqizwa ngokuhwamuka kukamoba womoba noma ngesikhathi sokukhiqizwa kwe-rapadura, enombala omnyama namandla aqinile obumnandi. Ngenxa yokuthi ayicwengiswanga, icebile kumaminerali afanayo noshukela onsundu, ne-calcium, i-magnesium, i-potassium ne-phosphorus.

Kodwa-ke, kufanele futhi idliwe ngamanani amancane ngenxa yokuqukethwe kwayo kwekhalori ephezulu, futhi kufanele igwenywe ezimweni zesifo sikashukela nesifo sezinso. Bona okuningi mayelana nama-molasses futhi ufunde ngamandla we-sweetening namakhalori we-sweeteners wemvelo.

10. I-Erythritol

I-Erythritol iyi-sweetener engokwemvelo enomsuka ofanayo ne-xylitol, kodwa iqukethe ama-calories angu-0.2 kuphela ngegremu ngayinye, ecishe ibe yiswidi ngaphandle kwenani lekhalori. Inamandla angaba ngu-70% wobungako boshukela, futhi ingasetshenziswa ngabantu abanesifo sikashukela noma abafuna ukwehlisa isisindo.

Ngaphezu kwalokho, i-erythritol ayibangeli izimbotshana futhi ingatholakala ezitolo zokudla zezempilo noma izithasiselo zokudla okunempilo futhi ithengiswa ngohlobo lwempuphu.

Ukukusiza wehlise isisindo futhi ulawule i-glucose yakho yegazi, bona izinyathelo ezi-3 zokwehlisa ushukela owuthathayo.

Bukela le vidiyo elandelayo bese ubona ukuthi yimaphi amachashazi angaba khona okokunandisa okufakelwayo: