I-Demerara Sugar: Kuhle noma Kubi?

-Delile

• Yini i-Demerara Sugar?
• Ingabe Iphilile Kunoshukela Omhlophe?
• Iyacubungula kancane
• Kuqukethe amanye amavithamini namaminerali
• Yenziwe nge-Sucrose
• Inani elifanayo lama-calories njengoshukela ojwayelekile
• Ithinta Ushukela Wegazi Lakho njengoShukela Ojwayelekile
• Okusemqoka

Kuyaziwa kahle ukuthi ushukela owedlulele uyingozi empilweni yakho.

Noma kunjalo, kunezinhlobo ezingenakubalwa zezinye izindlela zikashukela noshukela ezitholakalayo namuhla.

Akumangalisi ukuthi ukudideka kugcwele lapho kufanele ukhethe khona.

Abanye abantu babheka ushukela we-demerara uhlobo olunempilo lukashukela, futhi luvame ukuqhamuka njengenye indlela yoshukela omhlophe ojwayelekile.

Lo mbhalo uchaza ukuthi ushukela we-demerara muhle noma mubi kuwe.

Yini i-Demerara Sugar?

Ushukela weDemerara ukhiqizwa ngomoba futhi uqukethe okusanhlamvu okukhulu okunikeza ukuthungwa okuhle, okumanzi lapho kubhakwa.

Ivela eGuyana (eyayiyiDemerara) eNingizimu Melika. Kodwa-ke, ushukela omningi we-demerara otholakala namuhla uvela eMauritius e-Afrika.

Kuvame ukusetshenziswa njengama-sprinkle ukuhlobisa amakhekhe nama-muffin kodwa kungabuye kufakwe etiyeni nasekhofini.

Imvelo iqukethe inani elincane lama-molasses, elinikeza umbala okhanyayo onsundu nokunambitheka kwe-caramel.

Ushukela waseDemerara, owenziwe ngomoba, wakhiwa okusanhlamvu okukhulu futhi umbala onsundu ngokukhanyayo ngenxa yokuqukethwe yi-molasses yemvelo.

Ingabe Iphilile Kunoshukela Omhlophe?

Abanye abameli bakashukela we-demerara bathi kunempilo kakhulu kunoshukela omhlophe.

Kodwa-ke, kungenzeka kube nokuhluka okumbalwa kwezempilo phakathi kwabo.

Iyacubungula kancane

Ushukela waseDemerara ucutshungulwa kancane.

Umoba ucindezelwa kuqala ukukhipha ujusi kamoba. Libe selibiliswa bese ekugcineni lijiya libe yisiraphu. Lapho amanzi esehwamukile, ayaphola futhi aqinise (1).

Ushukela waseDemerara ugcina amavithamini namaminerali, kanti ushukela omhlophe uthola ukucubungula okuningi futhi awunazo lezi zakhi zomzimba (2).

Yize ushukela wedemerara ungaphansi kokucutshungulwa okuncane kakhulu kunoshukela omhlophe, usabhekwa njengoshukela ongeziwe - ushukela ongasekho esimweni semvelo.

Ushukela omningi kakhulu uxhunyaniswe nengozi eyengeziwe yokukhuluphala, isifo senhliziyo nohlobo 2 sikashukela. Ngakho-ke, kubalulekile ukusebenzisa ushukela we-demerara ngezikhathi ezithile kuphela nangamanani amancane ().

Ushukela weDemerara ukhiqizwa ngomoba ocindezelweyo futhi uhilela ukucutshungulwa okuncane. Noma kunjalo, kusengushukela owengeziwe futhi kufanele udliwe kancane.

Kuqukethe amanye amavithamini namaminerali

Ushukela waseDemerara ngokwemvelo uqukethe ama-molasses, nawo uqobo anamavithamini namaminerali afana ne-calcium, i-iron, i-magnesium namavithamini B3, B5 no-B6 (4).

Ngokuvamile, umbala omnyama ushukela we-demerara, uyanda inani lama-molasses namaminerali (5).

Kodwa-ke, olunye ucwaningo luthole ukuthi ushukela onsundu onsundu njenge-demerara wawungumthombo ompofu wamavithamini, ngakho-ke angenza umnikelo omncane ekufakweni kokudla okunconywayo (i-RDI) lapho kudliwe ngamanani amancane (5).

Unalokho engqondweni, kufanele uyeke ukudla amanani amaningi kashukela we-demerara, ngoba noma iziphi izinzuzo ezivela kumavithamini namaminerali zizodlula imiphumela emibi kashukela osalele.

Ushukela waseDemerara uqukethe inani elilandelanayo lamavithamini namaminerali afana ne-calcium, i-iron ne-B amavithamini - kepha lawa manani awabalulekile.

Yenziwe nge-Sucrose

Ushukela omhlophe noma ojwayelekile uqukethe i-sucrose ngokuphelele, eyenziwe nge-glucose ne-fructose eboshwe ndawonye ().

Okuningi kakhulu kwalezi zinhlanganisela kuhlotshaniswa nobungozi obukhuphukile besifo sikashukela sohlobo 2.

Ama-molasses aqukethe ushukela we-demerara aqukethe kakhulu i-sucrose, kodwa futhi ne-glucose eyodwa kanye nama-molecule e-fructose, imikhondo yamavithamini athile kanye namaminerali, amanzi amancane namanani amancane wezakhi zezitshalo. Lesi sakamuva singaba nezindawo zokulwa namagciwane ().

Noma kunjalo, isithako esiyinhloko sazo zombili izinhlobo zikashukela yi-sucrose, engaba nemiphumela emibi kwezempilo.

I-Demerara noshukela omhlophe zombili ziqukethe inani elikhulu le-sucrose, elihlotshaniswa nengozi eyengeziwe yokuthuthukisa uhlobo lwesifo sikashukela sohlobo lwe-2.

Inani elifanayo lama-calories njengoshukela ojwayelekile

I-Demerara noshukela omhlophe ojwayelekile ziyalingana ngama-calories.

Zombili zenziwe ngokuphelele ngama-carbohydrate ngesimo sikashukela. Kulinganiselwa ukuthi yonke igramu yama-carbs inikeza ngaphansi kwamakhalori ayi-4 kuphela.

Ngakho-ke, isipuni ngasinye (amagremu ama-4) kashukela ngamunye unama-calories ayi-15 (,).

Uma kukhulunywa ngokuqukethwe kwekhalori, ushukela wedemerara awunampilo kunoshukela omhlophe.

Ngaphezu kwalokho, njengoba ushukela ongeziwe, kufanele udliwe kancane ().

I-Demerara noshukela omhlophe womabili unama-khalori ayi-15 ngethisipuni (4 amagremu). Ngakho-ke, ukufaka i-demerara esikhundleni sikashukela omhlophe ngeke kukusize usike amakhalori.

Ithinta Ushukela Wegazi Lakho njengoShukela Ojwayelekile

I-Demerara noshukela ojwayelekile kunomphumela ofanayo emazingeni kashukela egazini lakho.

Inkomba ye-glycemic (GI) isetshenziselwa ukukala ukudla kwe-carbohydrate ngokususelwa kumthelela ongaba nawo kushukela wegazi. Ukudla ngakunye kuqhathaniswa nezinga le-glucose, elinesilinganiso esingu-100.

Bonke ushukela ongeziwe banempendulo efanayo ye-GI (2,, 11).

Ushukela ongeziwe njenge-demerara noshukela omhlophe kwandisa ubumnandi bokudla futhi kukwenze ufise kakhulu. Ngaphandle kokuthi uqaphele, ungahle udle ukudla okuningi okunikeziwe obukuhlelile.

Ngenxa yalokhu, ukusetshenziswa ngokweqile koshukela kungadala i-spike kushukela wakho wegazi, okungukuthi - uma kwenzeka njalo - kungaholela ezifweni ezingalapheki.

I-Demerara noshukela omhlophe kunomphumela ofanayo kumashukela egazi. Womabili lawa angamaswidi umphumela wawo ongakugqugquzela ukuthi udle ukudla okuningi.

Okusemqoka

Ushukela weDemerara awucutshungulwa kancane kunoshukela ojwayelekile, omhlophe futhi ugcina umkhondo wamavithamini namaminerali.

Kodwa-ke, zombili izinhlobo zakhiwe nge-sucrose, zinama-calories alinganayo nomphumela ofanayo emazingeni kashukela egazini.

Yize ushukela we-demerara ungaba nempilo kancane kusamele usetshenziswe kancane.