Uyini Ushukela Ocwengileko?

-Delile

• Ushukela ocwengileko wenziwa kanjani?
• Ushukela wethebula
• Isiraphu yommbila ephezulu (i-HFCS)
• Imiphumela eminingi emibi yezempilo
• I-Refined vs. ushukela wemvelo
• Ukudla okunotha ngoshukela ocwengekile kuvame ukucutshungulwa kakhulu
• Ushukela wemvelo uvame ukutholakala ekudleni okunothile ngomsoco
• Akuwona wonke ushukela wemvelo olunge ngokulinganayo
• Ungayigwema kanjani ushukela ocwengileko
• Okubalulekile

Kule minyaka eyishumi edlule, kugxilwe kakhulu kushukela kanye nemiphumela yaso yempilo eyingozi.

Ukudla ushukela okucwengisisiwe kuxhunyaniswe nezimo ezifana nokukhuluphala, uhlobo lwesifo sikashukela sohlobo 2, nesifo senhliziyo. Kodwa-ke, kutholakala ezinhlotsheni ezahlukahlukene zokudla, okwenza kube nzima kakhulu ukukugwema.

Ngaphezu kwalokho, ungazibuza ukuthi ushukela ocwengisisiwe uqhathaniswa kanjani nowemvelo, nokuthi unemiphumela efanayo kwezempilo.

Lo mbhalo ukhuluma ngokuthi ushukela ocwengiwe uyini, uhluke kanjani kushukela wemvelo, nokuthi ungakunciphisa kanjani ukudla kwakho.

Ushukela ocwengileko wenziwa kanjani?

Ushukela ngokwemvelo utholakala ekudleni okuningi, kufaka phakathi izithelo, imifino, ubisi, okusanhlamvu, ngisho namantongomane nembewu.

Lo shukela wemvelo ungakhishwa ukukhiqiza ushukela ocwengekile okwamanje ogcwele kakhulu ekunikezelweni kokudla. Ushukela wethebula kanye ne-high-fructose corn syrup (HFCS) yizibonelo ezimbili ezivamile zoshukela ocwengekile ezenziwe ngale ndlela.

Ushukela wethebula

Ushukela wethebula, owaziwa nangokuthi i-sucrose, uvame ukukhishwa ezitshalweni zikamoba noma kuma-beet kashukela.

Inqubo yokukhiqiza ushukela iqala ngokuwasha umoba noma ama-beet, siwasike, bese siwafaka emanzini ashisayo, avumela ukuthi kukhishwe ujusi wawo oshukela.

Ijusi liyabe selihlungwa bese liphendulwa libe yisiraphu ephinde icutshungulwe ibe amakristalu kashukela ayawashwa, omiswe, apholiswe, afakwe kushukela wetafula otholakala emashalofini esitolo (1).

Isiraphu yommbila ephezulu (i-HFCS)

I-high-fructose corn syrup (HFCS) uhlobo lweshukela elicwengiweyo. Ummbila uqala ugaywe ukuze wenze isitashi sommbila bese uqhubekiselwa phambili ukwenza isiraphu yommbila (1).

Ama-enzyme ayangezwa, okwandisa okuqukethwe ku-sugar fructose, ekugcineni okwenza isiraphu yommbila inambitheke kamnandi.

Uhlobo oluvame kakhulu yi-HFCS 55, equkethe u-55% we-fructose no-42% we-glucose - olunye uhlobo lukashukela. Le phesenti ye-fructose ifana naleyo yoshukela wetafula ().

Loshukela ocwengekile ujwayele ukusetshenziselwa ukwengeza ukunambitheka kokudla kepha futhi ungasebenza njengesigodlo kumajamu namajeli noma usize ukudla okufana namakhukhamba nobiliso lwesinkwa. Zibuye zisetshenziselwe ukwengeza inqwaba ekudleni okucutshunguliwe njengeziphuzo ezibandayo kanye no-ayisikhilimu.

Ushukela ocwengekile wenziwa ngokukhipha nokucubungula ushukela ngokwemvelo otholakala ekudleni okufana nommbila, isithombo sebhitrudi, nomoba. Lo shukela ocwengisisiwe wengezwa ekudleni ngezinhloso ezahlukahlukene, kufaka phakathi ukukhulisa ukunambitheka.

Imiphumela eminingi emibi yezempilo

Kushukela kufakwa ushukela wetafula kanye ne-HFCS kokudla okuhlukahlukene, kufaka phakathi okuningi ongasoli ukuthi kuqukethe ushukela. Ngakho-ke, bangangena ngokudla kwakho, bakhuthaze uhla lwemiphumela eyingozi yezempilo.

Isibonelo, ukudla inani elikhulu likashukela elicwengiweyo, ikakhulukazi ngesiphuzo esinoshukela, kuhlale kuxhunyaniswa nokukhuluphala nokukhuluphala kwamafutha esiswini, okuyingozi engozini yezimo ezinjengesifo sikashukela nesifo senhliziyo (,,).

Ngokuyinhloko, ukudla okucebiswe nge-HFCS kungadala ukuthi ungazweli ku-leptin, i-hormone ekhombisa umzimba wakho ukuthi kufanele udle nini nokuthi ume nini. Lokhu kungahle kuchaze ukuxhumana phakathi koshukela ocwengekile nokukhuluphala ().

Izifundo eziningi ziphinde zihlobanise ukudla okunoshukela owengeziwe nokwanda kwesifo senhliziyo ().

Ngokwengeziwe, ukudla okunoshukela ocwengekile kuvamise ukuxhunyaniswa nengozi ephezulu yesifo sikashukela sohlobo 2, ukucindezeleka, ukuwohloka komqondo, isifo sesibindi, nezinhlobo ezithile zomdlavuza (,,,).

Ushukela ocwengekile ungakhuphula ubungozi bokukhuluphala ngokweqile, uthayiphe isifo sikashukela sesi-2, nesifo senhliziyo. Zixhunyaniswe nethuba eliphakeme lokucindezeleka, ukuwohloka komqondo, isifo sesibindi, nezinhlobo ezithile zomdlavuza.

I-Refined vs. ushukela wemvelo

Ngenxa yezizathu eziningana, ushukela ocwengekile ngokuvamile mubi kakhulu empilweni yakho kunoshukela wemvelo.

Ukudla okunotha ngoshukela ocwengekile kuvame ukucutshungulwa kakhulu

Ushukela ocwengekile ngokuvamile wengezwa ekudleni naseziphuzweni ukuze kuthuthukiswe ukunambitheka. Athathwa njengama-calories angenalutho ngoba aqukethe cishe amavithamini, amaminerali, amaprotheni, amafutha, i-fiber, noma amanye ama-compounds alusizo.

Ngaphezu kwalokho, ushukela ocwengekile uvame ukufakwa ekudleni naseziphuzweni ezihlanganisiwe, njenge-ayisikhilimu, amaqebelengwane, nesoda, konke okuvame ukucubungulwa kakhulu.

Ngaphezu kokungabi namsoco omningi, lokhu kudla okusetshenzisiwe kungacebisa ngosawoti kanye namafutha angeziwe, womabili lawo angalimaza impilo yakho uma edliwa kakhulu (,,).

Ushukela wemvelo uvame ukutholakala ekudleni okunothile ngomsoco

Ushukela ngokwemvelo utholakala ekudleni okuningi. Izibonelo ezimbili ezidumile zifaka i-lactose ebisi kanye ne-fructose ezithelweni.

Ngokombono wamakhemikhali, umzimba wakho wehlisa ushukela wemvelo nocwengisisiwe ube ama-molecule afanayo, usebenze ngokufanayo ().

Kodwa-ke, ushukela wemvelo uvame ukwenzeka ekudleni okunikeza ezinye izakhamzimba ezinenzuzo.

Isibonelo, ngokungafani ne-fructose ku-HFCS, i-fructose esithelweni iza nefayibha nezinhlobonhlobo zamavithamini, amaminerali, namanye amakhemikhali anenzuzo.

I-fiber isiza ukubambezela ukuthi ushukela ungena ngokushesha kangakanani egazini lakho, kunciphisa amathuba akho ama-spikes kashukela egazini (,).

Ngokufanayo, i-lactose yobisi ngokwemvelo ihlanganiswe namaprotheni namazinga ahlukahlukene amafutha, izakhi zomzimba ezimbili ezaziwa futhi ukusiza ukuvimbela ama-spikes kashukela egazini (,,).

Ngaphezu kwalokho, ukudla okunothile okunomsoco kungenzeka kube nomthelela omkhulu ezidingweni zakho zansuku zonke zomsoco kunokudla okunotha ngoshukela ocwengekile.

Ushukela wemvelo uvamise ukwenzeka ekudleni okunothe ku-fiber, amaprotheni, kanye nezinye izakhamzimba ezikhuthaza impilo kanye nokuhlanganiswa, kuzenze zizuze kakhulu kunoshukela ocwengekile.

Akuwona wonke ushukela wemvelo olunge ngokulinganayo

Yize ushukela wemvelo uthathwa njengokuzuzisa kakhulu kunoshukela ocwengekile, lokhu akubambeki kuzo zonke izimo.

Ushukela wemvelo ungacutshungulwa ngendlela esusa cishe yonke ifayibha yabo kanye nengxenye enhle yezinye izakhamzimba zabo. Ama-smoothies namajusi yizibonelo ezinhle zalokhu.

Kuzo zonke izinhlobo zazo, izithelo zinikeza ukumelana nokuhlafuna futhi zilayishwa ngamanzi nefayibha.

Ukuzixuba noma ukuziphuzisa ngejusi kuyaphuka noma kususe yonke ifayibha yazo, kanye nanoma ikuphi ukumelana nokuhlafuna, okusho ukuthi kungenzeka ukuthi udinga ingxenye enkulu ukuze uzizwe wanelisekile (,).

Ukuxuba noma ukwenza i-juicing kususa amanye amavithamini nezinhlanganisela zezitshalo ezizuzisayo ngokwemvelo ezitholakala kwizithelo zonke (,).

Ezinye izinhlobo ezithandwayo zoshukela wemvelo zifaka phakathi uju nesiraphu ye-maple. Lokhu kubonakala kunikela ngezinzuzo eziningi nezakhamzimba ezithe xaxa kunoshukela ocwengekile.

Kodwa-ke, zihlala ziphansi ku-fiber futhi zicebile ngoshukela futhi kufanele zisetshenziswe kuphela ngokulinganisela (,,,).

Ushukela wemvelo otholakala kuma-smoothies namajusi ngeke ube lusizo njengalolo olutholakala ekudleni okuphelele. Isiraphu ye-Maple noju ngokuvamile kubhekwa njengemithombo kashukela wemvelo kepha kufanele kudliwe ngokulinganisela kuphela.

Ungayigwema kanjani ushukela ocwengileko

Ushukela ocwengekile uyanezelwa ekudleni okuningi okuhlanganisiwe. Ngakho-ke, ukuhlola amalebula okudla kungaba usizo ekunciphiseni inani likashukela elicwengiweyo ekudleni kwakho.

Amagama amaningi angasetshenziswa ukufaka ilebula kushukela owengeziwe. Okuvame kakhulu isiraphu yamabele ye-high-fructose, ushukela kamoba, ujusi lukamoba, isiraphu yelayisi, ama-molasses, i-caramel, nezithako eziningi ezigcina -kodwa, njenge-glucose, i-maltose, noma i-dextrose.

Nazi ezinye izigaba zokudla okuvame ukugcina ushukela ocwengekile:

• Iziphuzo: iziphuzo ezithambile, iziphuzo zemidlalo, iziphuzo zekhofi ezikhethekile, iziphuzo zamandla, iVitaminwater, ezinye iziphuzo zezithelo, njll.
• Ukudla kwasekuseni: ama-muesli athengwe esitolo, i-granola, okusanhlamvu kwasekuseni, amabha okusanhlamvu, njll.
• Amaswidi nezimpahla ezibhakiwe: ushokoledi, uswidi, uphaya, u-ayisikhilimu, ama-croissants, ezinye izinkwa, izimpahla ezibhakiwe, njll.
• Izimpahla ezisemathinini: ubhontshisi obhakiwe, imifino ekheniwe nezithelo, njll.
• Okokufakwa kwesinkwa: izithelo zokuhlanza izithelo, ujamu, ama-nut butter, ukusabalala, njll.
• Ukudla kokudla: ama-yogurts anamafutha amancane, ibhotela lamantongomane elinamafutha amancane, amasoso anamafutha amancane, njll.
• Ososo: i-ketchup, ukugqokwa kwesaladi, amasoso we-pasta, njll.
• Ukudla okulungiselelwe: i-pizza, ukudla okubandayo, i-mac noshizi, njll.

Ukudla okumbalwa kokudla okusetshenzisiwe nokukhetha okuphelele, okusetshenzwe kancane kunalokho kuzosiza ukunciphisa inani loshukela elicwengiweyo ekudleni kwakho.

Ungaqhubeka nokunciphisa ukudla kwakho ngokunciphisa ukusebenzisa kwakho izinto ezinoshukela njengoshukela wetafula, isiraphu ye-agave, ushukela onsundu, isiraphu yelayisi, noshukela kakhukhunathi.

Ushukela ocwengekile uyanezelwa ekudleni okuningi okusetshenzisiwe. Ukuhlola amalebula okudla nokunciphisa ukudla kwakho kulokhu kuzosiza ukunciphisa inani likashukela elicwengiweyo ekudleni kwakho.

Okubalulekile

Ushukela ocwengekile utholakala ngokukhipha ushukela wemvelo ekudleni okufana nomoba, isithombo sebhitrudi, noma ummbila. Ngokuvamile kufakwa ezintweni ezingenamsoco, ukudla okucutshunguliwe, okungalimaza impilo yakho lapho idliwa ngobuningi.

Ngokuphambene nalokho, ushukela wemvelo uvame ukutholakala ekudleni okuphelele. Lokhu ngokwemvelo kunothe ngamaprotheni noma i-fiber, izakhi zomzimba ezimbili ezisiza umzimba wakho ukucubungula la shukela ngendlela enempilo.

Futhi acebile ngamavithamini, amaminerali, kanye nezinhlanganisela zezitshalo ezizuzisayo.

Lokho kusho ukuthi, akubona bonke ushukela wemvelo owenziwe olinganayo, futhi lawo atholakala kumajusi, ama-smoothies, kanye nobumnandi bemvelo obufana noju nesiraphu ye-maple kufanele kudliwe ngokulinganisela.