Abashintshi Abangahle Kakhulu Babantu Abanesifo Sikashukela

-Delile

• Ingabe kufanele usebenzise amaswidi wokufakelwa?
• Kuyini uStevia?
• Yini i-tagatose?
• Yiziphi ezinye izinketho ezimnandi?
• Kungani okokunandisa okufakelwayo kukubi kubantu abanesifo sikashukela?
• Ama-sweeteners okufakelwa angakhuphula amazinga akho e-glucose
• Ama-sweeteners okufakelwa nawo angafaka isandla ekuzuzeni isisindo
• Isilinganiso sokuphepha samaswidi okufakelwa
• Kuthiwani ngoshukela otshwala?
• Ihlukile kumaswidi wokufakelwa
• Yini ukuthatha?

Sifaka imikhiqizo esicabanga ukuthi ilusizo kubafundi bethu. Uma uthenga ngezixhumanisi ezikuleli khasi, singathola ikhomishini encane. Nansi inqubo yethu.

Ingabe kufanele usebenzise amaswidi wokufakelwa?

Ngesibalo sikashukela esiphansi esingenalo ikhalori, okokunandisa okufakelwayo kungabonakala njengokudla kwabantu abanesifo sikashukela. Kodwa ucwaningo lwakamuva lukhombisa ukuthi ubumnandi bokufakelwa empeleni bungaphikisana, ikakhulukazi uma ufuna ukuphatha noma ukuvimbela isifo sikashukela.

Eqinisweni, ukusetshenziswa okwandisiwe kwalokhu okufakwa esikhundleni sikashukela kungahle kuhambisane nokwanda kokukhuluphala namacala esifo sikashukela.

Izindaba ezinhle ukuthi kunezinye izindlela zikashukela ongakhetha kuzo, kufaka phakathi:

• Imikhiqizo ye-stevia noma ye-stevia efana ne-Truvia
• tagatose
• monk izithelo akhiphe
• ushukela kakhukhunathi wesundu
• usuku lukashukela
• ushukela utshwala, njenge-erythritol noma i-xylitol

Usazofuna ukubuka ukudla kwakho ekuphatheni i-glucose, kodwa lezi zinketho zingcono kakhulu kunemikhiqizo emakethwa njenge- “free sugar”.

Kuyini uStevia?

I-Stevia iyisiphuzo esinamakhalori aphansi esinezinto zokulwa nesifo sikashukela. Kuvunyelwe yi-U.S. Food and Drug Administration (FDA).

Ngokungafani noshukela wokufakelwa noshukela, i-stevia ingacindezela amazinga akho e-glucose glucose futhi ikhulise kakhulu ukubekezelelana kwe-glucose. Futhi akuyona into enambitheka yokufakelwa, ukukhuluma ngobuchwepheshe. Lokho kungenxa yokuthi yenziwa ngamaqabunga e-steviaplant.

UStevia futhi unekhono loku:

• ukwandisa ukukhiqizwa kwe-insulin
• ukwandisa umphumela we-insulin ezingqamuzaneni zeseli
• ukuzinzisa amazinga kashukela egazini
• phikisana nemishini yohlobo lwesifo sikashukela sohlobo 2 kanye nezinkinga zayo

Ungathola amagama emikhiqizo ye-steviaunder njenge:

• I-Via emsulwa
• Amakristalu Elanga
• I-SweetLeaf
• ITruvia

Ngenkathi i-steviais yemvelo, le mikhiqizo ivame ukucutshungulwa kakhulu futhi ingaqukatha ezinye izithako. Isibonelo, iTruvia ihamba ngezinyathelo zokucubungula ezingama-40 ngaphambi kokuba ilungele ukuthengiswa. Iqukethe ne-erythritol enoshukela.

Ucwaningo lwesikhathi esizayo lungakhanyisa ngokwengeziwe ngomthelela wokudla la mashukela we-stevia asetshenzisiwe.

Indlela enhle yokusebenzisa i-stevia ukuzikhulisela isitshalo bese usebenzisa wonke amaqabunga ukwenza ukudla kube mnandi.

Isitolo: stevia

Yini i-tagatose?

I-Tagatose ngolunye ushukela olwenzeka ngokwemvelo abacwaningi abalufundayo. Izifundo zokuqala zikhombisa ukuthi i-tagatose:

• kungaba yimithi elwa nesifo sikashukela kanye ne-antiobesity
• kunganciphisa ushukela wegazi kanye nempendulo ye-insulin
• kuphazamisa ukumuncwa kwama-carbohydrate

Ukubuyekezwa kwezifundo okwenziwe ngo-2018 kwaphetha ngokuthi i-tagatose “kuyathembisa njengesiphungumnandi ngaphandle kwemiphumela emibi kakhulu ebonwayo.”

Kepha i-tagatose idinga izifundo eziningi ukuthola izimpendulo ezicacile. Khuluma nodokotela wakho ngaphambi kokuzama izinto ezintsha ezinoshukela ezifana ne-tagatose.

Isitolo: tagatose

Yiziphi ezinye izinketho ezimnandi?

Ukukhishwa kwezithelo zezindela kungenye indlela ethola ukuthandwa. Kepha asikho iswidi esiphundu esishaywayo esingawushaya usebenzisa izithelo ezintsha ukwenza ukudla kube mnandi.

Enye indlela enhle kakhulu ushukela wosuku, owenziwe ngamadethi aphelele omisiwe nomhlabathi. Ayinikezi ama-calories ambalwa, kepha usuku lukashukela lwenziwa ngesithelo sonke nefayibha isasebenza.

Ungakhipha futhi i-fiber kusuka kumagremu aphelele ama-carbohydrate, uma ubala ama-carbs wokuhlela ukudla. Lokhu kuzokunikeza ama-carb net asetshenzisiwe. Ukudla okunemicu eminingi, kuzoba nomthelela ophansi kushukela wakho wegazi.

Isitolo: monk izithelo akhiphe noma usuku ushukela

Kungani okokunandisa okufakelwayo kukubi kubantu abanesifo sikashukela?

Amanye amaswidi okufakelwa athi "awanashukela" noma "ahambisana nesifo sikashukela," kepha ucwaningo luphakamisa ukuthi laba shukela banomphumela ohlukile.

Umzimba wakho uphendula ubumnandi bokufakelwa ngokuhlukile kunendlela ushukela ojwayelekile. Ushukela wokuzenzela ungaphazamisa ukunambitheka okufundiwe komzimba wakho. Lokhu kungadida ubuchopho bakho, obuzothumela amasiginali akutshela ukuthi udle kakhulu, ikakhulukazi ukudla okumnandi kakhulu.

Ama-sweeteners okufakelwa angakhuphula amazinga akho e-glucose

Ucwaningo olulodwa lwango-2016 lwabona abantu abanesisindo esijwayelekile abadla okokunandisa okokwenza kakhulu babesengozini yokuba nesifo sikashukela kunabantu ababekhuluphele ngokweqile noma abakhuluphele ngokweqile.

Olunye ucwaningo luka-2014 luthole ukuthi la shukela, afana ne-saccharin, angashintsha ukwakheka kwamagciwane akho esiswini. Lolu shintsho lungadala ukungabekezelelani kwe-glucose, okuyisinyathelo sokuqala sokubhekisa kwi-metabolic syndrome kanye nesifo sikashukela kubantu abadala.

Kubantu abangahlakuli ukungabekezelelani kwe-glucose, okokunandisa okokuzenzela kungasiza ekunciphiseni isisindo noma ekulawuleni isifo sikashukela. Kepha ukushintshela kulokhu kubuyiselwa ushukela kusadinga ukuphathwa kwesikhathi eside nokudla okulawulwayo.

uma ucabanga ukufaka ushukela njalo, khuluma nodokotela wakho nodokotela wokudla mayelana nokukhathazeka kwakho.

Ama-sweeteners okufakelwa nawo angafaka isandla ekuzuzeni isisindo

Ukukhuluphala ngokweqile nokukhuluphala ngokweqile kungenye yezibikezelo eziphezulu zesifo sikashukela. Ngenkathi ubumnandi bokufakelwa bukhona, akusho ukuthi banempilo.

Ukumaketha kwemikhiqizo yokudla kungaholela ekucabangeni ukuthi okokunandisa okungekho okwekhalori kusiza ekwehliseni isisindo, kepha izifundo zibonisa okuphambene nalokho.

Lokho kungenxa yokuthi okokunandisa okufakelwayo:

• kungaholela ekuthandeni, ukudla ngokweqile nokuzuza kwesisindo
• shintsha amathumbu amabhaktheriya abalulekile ekuphathweni kwesisindo

Kubantu abanesifo sikashukela abafuna ukuphatha isisindo sabo noma ukudla ushukela, okokunandisa okufakelwayo kungahle kungabi indawo enhle.

Ukukhuluphala ngokweqile noma ukukhuluphala kungakhuphula nobungozi bakho kwezinye izingqinamba zezempilo ezifana nomfutho wegazi ophakeme, ubuhlungu bomzimba, nohlangothi.

Isilinganiso sokuphepha samaswidi okufakelwa

ICentre for Science in the Public Interest njengamanje ibheka okokunandisa okwenziwe ngomkhiqizo okufanele “kugwenywe.” Gwema kusho ukuthi umkhiqizo awuphephile noma awuvivinywa kahle futhi awufanele ingozi.

Kuthiwani ngoshukela otshwala?

Ushukela utshwala ngokwemvelo utholakala ezitshalweni namajikijolo. Izinhlobo ezivame ukusetshenziswa embonini yokudla zenziwe ngokwenziwe. Ungabathola emikhiqizweni yokudla ebhalwe ukuthi “ayinashukela” noma “akukho ushukela ongeziwe.”

Amalebula afana nalawa ayadukisa ngoba utshwala boshukela busengama-carbohydrate. Basengakhuphula ushukela wegazi lakho, kepha hhayi kakhulu njengoshukela ojwayelekile.

Iziphuzo ezivamile ezivunyelwe i-FDA zotshwala yilezi:

• erythritol
• lezwasil
• I-sorbitol
• i-lactitol
• isomalt
• maltitol

ISwerve wumkhiqizo omusha womthengi oqukethe i-erythritol. Itholakala ezitolo eziningi zokudla. I-brand Ideal iqukethe kokubili i-sucralose ne-xylitol.

Isitolo: i-erythritol, i-xylitol, i-sorbitol, i-isomalt, noma i-maltitol

Ihlukile kumaswidi wokufakelwa

Izidakamizwa zotshwala zivame ukwenziwa, zifana nobumnandi bokufakelwa. Kodwa lezi zigaba ezimbili zezinye izindlela zikashukela azifani. Izidakamizwa zotshwala zihlukile ngoba:

• kungenziwa umzimba ngaphandle kwe-insulin
• mancane kunoshukela wokufakelwa noshukela
• ingagaywa kancane emathunjini
• ungabi nayo i-aftertaste yamaswidi okufakelwa

Ucwaningo lukhombisa ukuthi ushukela utshwala bungabuyisela ngokwanele ushukela. Kodwa imibiko ithi futhi ngeke idlale indima enkulu ekwehliseni isisindo. Kufanele uphathe utshwala obufana noshukela futhi ulinganisele ekudleni kwakho.

Izidakamizwa zotshwala nazo ziyaziwa ukuthi zikhiqiza imiphumela emibi efana negesi, ukuqunjelwa, nokungaphatheki kahle esiswini. Kodwa-ke, i-erythritol ivame ukubekezelelwa kangcono, uma ukhathazekile ngale miphumela emibi.

Yini ukuthatha?

Ucwaningo lwakamuva lukhombisa ukuthi okokunandisa okwenziwayo akusazona izindlela ezinempilo kushukela. Eqinisweni, zingandisa ingozi yomuntu yesifo sikashukela, ukungabekezelelani kwe-glucose, nokuzuza kwesisindo.

Uma ufuna enye indlela enempilo, zama i-stevia. Ngokuya ngocwaningo kuze kube yimanje, le enye iswidi ingenye yezinketho zakho ezingcono. Iyaziwa ngezici zayo zokulwa nesifo sikashukela kanye namandla okusimamisa amazinga kashukela egazini.

Ungathola i-stevia ifomu eliluhlaza, uzikhulisele isitshalo ngokwakho, noma usithenge ngaphansi kwamagama ezimpawu ezinjengeSweet Leaf neTruvia.

Kodwa-ke, kusamele ukhawulele inani elitholwa ushukela owengeziwe kunokuthi ushintshele kokufakwa esikhundleni sikashukela.

Lapho usebenzisa kakhulu noma iluphi uhlobo lwama-sweeteners angeziwe, ulwanga lwakho luvezwa kakhudlwana kokuthandwayo okumnandi. Ucwaningo lwePalate lukhombisa ukuthi ukudla okuthandayo nokukulangazelelayo yikudla okudla kakhulu.

Uzobona inzuzo enkulu kakhulu yokuphatha izifiso zakho zoshukela nesifo sikashukela lapho unciphisa zonke izinhlobo zikashukela ezingeziwe.