Izinkombandlela Zomsoco: Ingabe Udla Ushukela Omningi?

-Delile

• Buyekeza kwe-

Ushukela omningi usho ukukhuluphala ngokweqile. Leso isiphetho sombiko omusha we-American Heart Association, othole ukuthi njengoba izinga likashukela likhuphuka kanjalo nezisindo zabesilisa nabesifazane.

Abaphenyi balandelela ukufakwa kukashukela okwengeziwe namaphethini esisindo somzimba esikhathini esiyiminyaka engama-27 kubantu abadala abaphakathi kweminyaka yobudala engama-25 nengama-74. Eminyakeni ecishe ibe ngamashumi amathathu kufakwe ushukela okwandisiwe kwabesilisa nabesifazane kuyo yonke iminyaka yobudala. Phakathi kwabesifazane yeqa isuka kumaphesenti angaba yishumi ekhalori selilonke ekuqaleni kweminyaka yama-1980 yaya ngaphezu kwamaphesenti ayi-13 ngonyaka ka-2009.

Isilinganiso soshukela owengeziwe owengeziwe e-US manje sesifinyelela ku-22 tsp ngosuku - inani leqhwa elingena ezikhwameni eziyi-14 zamaphawundi amahlanu ngonyaka! Iningi lalo, ngaphezu kwengxenye yesithathu, livela eziphuzweni ezinoshukela (isoda, itiye elimnandi, ulamula, isithelo sezibhakela, njll.) Futhi ngaphansi kwengxenye yesithathu kuvela kumaswidi nasezintweni ezinjengamakhukhi, ikhekhe nophaya. Kepha okunye kungena ekudleni ongase ungakusoli, okufana nalokhu:

• Uma ufaka i-ketchup kwi-turkey burger yakho mhlawumbe awuyicabangi njengoshukela ongeziwe, kepha i-tbsp ngayinye ipakisha cishe i-1 tsp kashukela (ama-cubes ama-2).

•Isithako sesibili esobho likatamatisi ekheniwe isiraphu yombila ephezulu ye-fructose - yonke ingapakisha okulingana no-7.5 tsp (ama-cubes angu-15) kashukela.

•Futhi ngicabanga ukuthi wonke umuntu uyazi ukuthi izinto ezibhakwayo zinoshukela, kodwa uyaqaphela ukuthi ungakanani? Amaphakethe we-muffin osayizi banamuhla aphakeme ama-10 tsp (ama-cubes angama-20).

I-American Heart Association incoma ukuthi abesifazane balinganisele ushukela owengeziwe kuma-kilojoule ayi-100 ngosuku futhi amadoda awubeke kuma-kilojoule ayi-150 ngosuku - lokho kulingana nezinga le-6 tsp likashukela oyi-granulated kwabesifazane no-9 kwabesilisa (inothi: ithini elilodwa nje elingu-12 oz lesoda ilingana no-8 tsp kashukela).

Ukuthola ukuthi kungakanani ukudla okupakishiwe kungaba yinto ekhohlisayo, ngoba uma ubheka amagremu kashukela ngokuphakelwa kumalebula omsoco leyo nombolo ayihlukanisi phakathi kukashukela wemvelo noshukela owengeziwe.

Ukuphela kwendlela eqinisekile yokutshela ukufunda uhlu lwezithako. Uma ubona igama elithi ushukela, ushukela onsundu, isiraphu yommbila, i-glucose, i-sucrose namanye ama--oses, ama-sweeteners ommbila, isiraphu yommbila we-fructose ephezulu kanye ne-malt, ushukela ungeziwe ekudleni.

Ngakolunye uhlangothi uma ubona amagremu kashukela kodwa okuwukuphela kwezithako kuwukudla okuphelele, njengezicucu zikaphayinaphu kujusi kaphayinaphu noma iyogathi engenalutho, uyazi ukuthi wonke ushukela uyenzeka ngokwemvelo (kusuka kuMama Wendalo) futhi okwamanje akukho neyodwa yeziqondiso ezibizayo. yokugwema lokhu kudla.

Iphuzu elibalulekile: Ukudla ukudla okuningi okusha futhi okumbalwa okugayiwe kuyindlela elula yokugwema izinto ezinoshukela - kanye nokuzuza kwesisindo okuhambisanayo. Ngakho-ke esikhundleni sokuqala usuku lwakho nge-muffin yama-blueberry hamba ngesitsha sama-oats okupheka ngokushesha afakwe amajikijolo amasha - asesizini manje!

UCynthia Sass unguchwepheshe wezokudla obhalisiwe oneziqu ze-master kukho kokubili isayensi yokudla kanye nempilo yomphakathi. Ojwayele ukubonwa ku-TV kazwelonke ungumbhali onikela nge-SHAPE nomxhumanisi wokudla kuNew York Ranger naseTampa Bay Rays. Umthengisi wakhe wakamuva weNew York Times nguCinch! Nqoba Izifiso, Yehlisa Amakhilogremu futhi Ulahlekelwe Amayintshi.

Buyekeza kwe-