Okudingeka Ukwazi Ngama-Sweeter Alternative Akamuva

-Delile

• Isiraphu yedethi
• Isiraphu yamabele
• Ukujula kwePalmyra
• Isiraphu elayisi ensundu
• UStevia
• Ushukela kakhukhunathi
• Izithelo zemonki
• Impande ye-Yacon
• Buyekeza kwe-

Ushukela awukho emseni omuhle womphakathi wezempilo. Ochwepheshe bafanise izingozi zikashukela nogwayi futhi baze baphikisana nokuthi buyalutha njengesidakamizwa. Ukusetshenziswa kukashukela kuye kwaxhunyaniswa nesifo senhliziyo nomdlavuza, imboni kashukela ezame ukugcina ku-DL amashumi eminyaka.

Faka: Intshisekelo eyengeziwe kwezinye izindlela zoshukela. I-Specialty Food Association, iqembu lokuhweba elikhiqiza imibiko yocwaningo ukuze yakhe ikusasa lomkhakha wezokudla, ifake ama-alt-sweeteners ohlwini lwazo lwezibikezelo eziyishumi ezihamba phambili zonyaka we-2018.

Ngenxa yedumela elibi likashukela, abantu sebeqala ukufuna izinto ezinoshukela "ezinomthelela omncane we-glycemic, ama-calories ashukela angeziwe ambalwa, nama-flavour amnandi kanye nezinyathelo eziqhubekayo," kusho uKara Nielsen, iphini likamongameli wezitayela nokumaketha kwe-CCD Innovation, kusho kumbiko wethrendi. Ubikezele ukuthi amasyrups enziwe ngamadethi, amabele, nempande ye-yacon azothandwa kakhulu. (Zama lawa ma-dessert angu-10 anempilo afakwe ushukela wemvelo esikhundleni sikashukela.)

Ngamanye amagama, unezinketho eziningi zokwanelisa izinyo lakho elimnandi. Manje sekune-sweetener eyenziwe cishe nganoma yikuphi ukudla okumnandi-ukhukhunathi, ama-apula, irayisi elinsundu, ibhali-okwenza kube lula kunangaphambili ukunciphisa ushukela wetafula.

Kepha ngoba i-sweetener icutshungulwa kancane kunoshukela ojwayelekile ayenzi uphilile. “Abantu sebeshintshela kulawa ma-sweeteners asebedume kakhulu muva nje ngoba bacabanga ukuthi anomsoco,” kusho uKeri Gans, udokotela wezokudla obhalisiwe. Amanye ama-sweeteners anemisoco ongayitholi kushukela omhlophe kodwa ngamanani amancane. Uzodinga ukudla kakhulu we-sweetener ukuthola umthamo omuhle wezakhamzimba, okungahle uqagele, kuwumqondo omubi.

AbakwaGans bancoma ukuthi ukhethe isiphuzo esimnandi ngokuya ngokuthanda kwakho nokukhawulela ukuthi udla kangakanani njengoba nje ubungathanda ushukela ojwayelekile. (I-USDA incoma ukugcina ushukela ongeziwe kungabi ngaphezu kwamaphesenti ayishumi wamakhalori akho ansuku zonke.) Iphuzu eliyinhloko: Kungcono ukhethe isiphuzo sokunambitha bese ubheka ukukhulisa amavithamini kwenye indawo.

Nakuba kungafanele bahlanganiswe nokudla okunempilo, lawa ma-sweeteners amasha asho ukuthungwa okwengeziwe nama-flavour ongahlolwa ngakho. Nawa amanye amaswidi anemfashini okungenzeka uwabone kakhulu kulo nyaka.

Isiraphu yedethi

I-date yesiraphu iyisiphuzo esimanzi esine-sweet, caramel-y efanayo nesithelo. Kepha uma kungenzeka, ungcono uma usebenzisa amadethi aphelele. (Zama lawa ma-dessert ayi-10 enziwe ngamadethi.) "Izinsuku zonke a ziwumthombo omkhulu we-fiber, i-potassium, i-selenium ne-magnesium," kusho uGans. "Kodwa uma wenza isiraphu yedethi futhi ukhipha ijusi enamathelayo osukwini oluphekiwe, ulahlekelwa inqwaba yaleso sakhamzimba."

Isiraphu yamabele

Enye inketho yobumnandi yisiraphu esuselwa kumhlanga wamabele. (I-FYI, isiraphu yamabele ivame ukuvunwa ezitshalweni ezimnandi zamabele, hhayi izitshalo ezifanayo ezisetshenziselwa ukuvuna okusanhlamvu kwamabele.) Ijiyile njenge-molasses, iswiti enhle kakhulu, futhi inambitheka, ngakho-ke kuhamba ibanga elide, kusho uDana White, umxhumanisi wezokudla udokotela wezokudla obhalisiwe. Usikisela ukuzama isiraphu ekugqokeni isaladi, izimpahla ezibhakiwe, noma iziphuzo.

Ukujula kwePalmyra

I-Palmyra jaggery iyi-sweetener evela emthini ovela esihlahleni sesundu sasePalmyra kwesinye isikhathi esisetshenziswa ekuphekeni kwe-Ayurvedic. Iqukethe imikhondo ye-calcium, i-phosphorus, ne-iron, namavithamini B1, B6, no-B12. Kufana nama-khalori ukubeka ushukela etafuleni, kepha kumnandi ukuze ubaleke ngokusebenzisa okuncane. (Okuhlobene: Ingabe Ukudla Kwe-Ayurvedic Kukulungele Ukulahlekelwa Isisindo?)

Isiraphu elayisi ensundu

Isiraphu yerayisi ensundu yenziwa ngokuhlephula isitashi zerayisi eliphekiwe elinsundu. Konke kuyi-glucose futhi inenkomba ye-glycemic engu-98, cishe kabili kunekashukela wetafula. Okunye okushiyekayo okufanele kuphawulwe, ucwaningo oluthile lwathola ukuthi eminye imikhiqizo yesiraphu yerayisi ensundu emakethe iqukethe i-arsenic, ngakho qhubeka ngokuqapha.

UStevia

I-Stevia ivunwa esitshalweni se-stevia. Ibukeka njengoshukela omhlophe ojwayelekile kodwa isukela kweziyi-150 kuye kwezingama-300 ubumnandi. Noma iphuma esitshalweni, i-stevia ithathwa njenge-sweetener yokwenziwa ngenxa yenani lokucutshungulwa kwayo. UStevia ubelokhu ethandwa ngoba ama-calories ayi-zero, kepha akunaphutha. I-sweetener ixhunywe kumthelela omubi okungenzeka kumagciwane amathumbu.

Ushukela kakhukhunathi

Ushukela kakhukhunathi unokunambitheka okunoshukela omncane onsundu. Kungukukhetha okungcono kunoshukela wasetafuleni kubantu ababuka ushukela wegazi labo ngoba unenkomba ephansi ye-glycemic ngakho-ke kubangela impendulo encane ye-insulin. Kungenzeka ukudlulela ngokweqile, noma kunjalo. “Ushukela kakhukhunathi usunakwe kakhulu ngoba abantu bazohlobanisa noma yini nekakhukhunathi nokudla okunempilo,” kusho uGans. "Kodwa akufani nokuluma ukhukhunathi; kusacutshungulwa."

Izithelo zemonki

Njenge-stevia, i-sweetener eyi-granular eyenziwe ngesithelo se-monk iyikhalori ephansi, i-sweetener ephuma esitshalweni enenkomba ephansi ye-glycemic. Zombili futhi zinoshukela ngokweqile ngemuva kokunambitheka okuncane. "I-monk fruit isinesikhathi eside ikhona kodwa isikhule kakhulu eminyakeni embalwa edlule njengohlobo olulandelayo lwamaswidi okwenziwa," kusho u-White. Uxwayisa ngokuthi bekungakafiki endaweni yesehlakalo isikhathi esanele ukuze kunqunywe noma yimiphi imiphumela emibi kwezempilo okwamanje.

Impande ye-Yacon

Isiraphu eqoqwe esitshalweni sempande ye-yacon ithola ukushuba okukhulu njengamanje ngoba iqukethe i-pre-biotic fiber. (Okuvuselelayo: I-Pre-biotics yinto umzimba wakho ongagayeki esebenza njengokudla kwamagciwane asemathunjini akho.) Kodwa futhi, ngenxa yama-calorie angenalutho, kungcono ukuthi ubheke kwenye indawo ukuze uthole ukulungiswa kwakho kwangaphambi kwe-biotic. .

Buyekeza kwe-