Yiziphi izishukela ezilula? Kuchazwa Ama-Carbohydrate Alula

-Delile

• Yiziphi izishukela ezilula?
• I-Monosaccharides
• Ama-disaccharides
• Ukushukela okuningi kakhulu kungalimaza impilo yakho
• Ihambisana Nokukhuluphala
• Kwangathi Kungakhuthaza Izifo Zenhliziyo
• Kwangathi Kungeze Ingozi Yakho Yomdlavuza
• Ungawukhomba Kanjani Ushukela Ongeziwe Kumalebula Wokudla
• Kungani Ungasabi Ngokuphelele Ushukela Olulula
• Okusemqoka

Ushukela olulula uhlobo lwe-carbohydrate. Ama-carbohydrate angenye yama-macronutrients amathathu ayisisekelo - amanye amabili angamaprotheni namafutha.

Ushukela olulula utholakala ngokwemvelo ezithelweni nasobisini, noma ungakhiqizwa ngezebhizinisi futhi ungezwe ekudleni ukwenza ubumnandi, ukuvimbela ukonakala, noma ukuthuthukisa ukwakheka nokuthungwa.

Lo mbhalo uchaza izinhlobo ezahlukahlukene zoshukela abalula, ukuthi ungazikhomba kanjani kumalebula okudla, nokuthi zingayithinta kanjani impilo yakho.

Yiziphi izishukela ezilula?

AmaCarbs ngama-molecule aqukethe ama-molecule kashukela awodwa, aphindwe kabili noma amaningi abizwa ngama-saccharides ().

Banikezela ngama-calories amane ngegramu ngayinye futhi bangumthombo wamandla omzimba wakho owuthandayo.

Kunezinhlobo ezimbili ezinkulu ze-carbs: elula futhi eyinkimbinkimbi. Umehluko phakathi kwabo ulele enanini lama-molecule kashukela aqukethe.

Ama-carbs alula - owaziwa nangokuthi ushukela olula - aqukethe ama-molecule kashukela owodwa noma amabili, kanti ama-carbs ayinkimbinkimbi anezintathu noma ngaphezulu.

Ushukela olula kungaba yi-mono- noma i-disaccharide.

I-Monosaccharides

Ama-monosaccharides yi-carbs elula kakhulu, ngoba umzimba wakho awukwazi ukuwagqashula ngokuqhubekayo.

Lokhu kuvumela umzimba wakho ukuthi ubamunce ngokushesha futhi kalula, ngaphandle kwe-fructose.

Kunezinhlobo ezintathu zama-monosaccharides ():

• Ishukela: Izithelo nemifino yimithombo yemvelo yeglucose. Kuvame ukutholakala kuma-syrups, uswidi, uju, iziphuzo zemidlalo, kanye nophudingi.
• UFructose: Umthombo wokudla wemvelo oyinhloko we-fructose izithelo, yingakho i-fructose ibizwa ngokuthi ushukela wezithelo.
• IGalactose: Umthombo oyinhloko wokudla we-galactose yi-lactose, ushukela obisi nemikhiqizo yobisi, njengoshizi, ibhotela, neyogathi.

Ama-disaccharides

Ama-disaccharides aqukethe ama-molecule amabili kashukela - noma ama-monosaccharides amabili - ahlanganiswe ndawonye.

Umzimba wakho kufanele uhlukanise ama-monosaccharides aboshiwe ngaphambi kokuba amunce.

Kunezinhlobo ezintathu zama-disaccharides ():

• I-Sucrose (i-glucose + fructose): I-Sucrose - evame ukubizwa ngokuthi ushukela wethebula - iswidi engokwemvelo etholakala ngomoba noma isithombo sebhitrudi. Kungezwe ekudleni ngesikhathi sokucubungula futhi kwenzeka ngokwemvelo ezithelweni nasemifino.
• I-Lactose (i-glucose + galactose): Eyaziwa nangokuthi ushukela wobisi, i-lactose itholakala kwimikhiqizo yobisi nemikhiqizo yobisi.
• I-Maltose (i-glucose + glucose): I-Maltose itholakala eziphuzweni ze-malt, njengotshwala notshwala bemithombo.

Ushukela olula uqukethe ingqamuzana elilodwa noma amabili kashukela. I-carbohydrate ene-molecule yoshukela eyodwa ibizwa nge-monosaccharide, kanti eyodwa enama-molecule amabili kashukela ahlanganisiwe iyi-disaccharide.

Ukushukela okuningi kakhulu kungalimaza impilo yakho

Kubantu abaningi, igama elithi “ushukela” linencazelo engemihle.

Ukudla okuningi okuminyene nomsoco, njengezithelo nemifino, ngokwemvelo kuqukethe ushukela futhi akufanele kugwenywe njengoba kuzuzisa impilo yakho.

Ngakolunye uhlangothi, ushukela ongeziwe - njengeziphuzo ezinoshukela, amaswidi, kanye nophudingi - ungaba nomthelela ezinkingeni eziningi zempilo.

Ushukela ongeziwe ubuye wahlotshaniswa nokukhuphuka kwamazinga okukhuluphala, isifo senhliziyo, kanye nokwanda kwengozi yomdlavuza.

Ihambisana Nokukhuluphala

Ukukhuluphala kuthinta cishe abantu abadala abangama-40% eMelika ().

Kuhlotshaniswa nobungozi obukhulu bezempilo kubandakanya isifo sikashukela, isifo senhliziyo, nomdlavuza.

Ngaphezu kwalokho, ukukhuluphala kuyabiza kakhulu ukwelapha. Uma kuqhathaniswa nabantu abanesisindo esinempilo, abantu abakhuluphele bachitha izinkulungwane zamaRandi unyaka ngamunye ekunakekelweni kwezempilo ().

Lokhu kubeka umthwalo omkhulu kwezomnotho kumuntu ngamunye, emindenini, nakubakhokhi bentela ().

Imbangela yokukhuluphala iphikisana kakhulu futhi inemisebenzi eminingi emvelweni, kepha ukucabanga ngokweqile ngoshukela ongeziwe kucatshangwa ukuthi kudlala indima enkulu (,).

Ushukela ongeziwe unikela ngamakholori angeziwe ekudleni kwakho, okungaholela ekutholeni isisindo ngokuhamba kwesikhathi.

Ukunambitheka okumnandi nokunambitheka kungenza kube lula ukudlula ushukela ongeziwe uma kuqhathaniswa nezinye izakhamzimba, okwandisa ubungozi bakho bokuzuza isisindo (,,,).

Kwangathi Kungakhuthaza Izifo Zenhliziyo

Isifo senhliziyo siyimbangela ehamba phambili yokufa e-United States futhi besilokhu sikhona emashumini eminyaka adlule ().

Ngokuvamile kubangelwa i-atherosclerosis - isimo lapho uqweqwe lukhula khona ezindongeni zangaphakathi zemithambo yegazi eholela enhliziyweni yakho, ibenze banciphe futhi baqine. Lokhu kunciphisa ukugeleza kwegazi, okungaholela ekuhlaselweni yinhliziyo (,).

Ucwaningo oluningi lukhombisile ukuthi ukuthola amakhalori amaningi kakhulu kushukela owengeziwe kungaholela kuma-triglycerides aphakeme - okuyingozi eyaziwayo yesifo senhliziyo (,,,).

Olunye ucwaningo luthole ukuthi abantu abathola u-10-25% wama-calories abo kushukela owengeziwe banamathuba angama-30% okufa ngenxa yesifo senhliziyo uma kuqhathaniswa nalabo abathola ngaphansi kwama-10% ama-calories abo kushukela owengeziwe ().

Ngaphezu kwalokho, leyo ngozi icishe yaphindeka kabili kulabo abathola ngaphezu kwama-25% ama-calories abo kushukela owengeziwe.

Kwangathi Kungeze Ingozi Yakho Yomdlavuza

Ama-calories amaningi avela kushukela ongeziwe angakhuphula ukuvuvukala kanye nengcindezi ye-oxidative.

Ukuvuvukala okuthile kanye nengcindezi ye-oxidative kuyadingeka empilweni enhle, kepha okuningi kakhulu kungaholela ezifweni nasezimo eziningana, kufaka phakathi umdlavuza (,,).

Izifundo eziningi zibike izimpawu eziphakeme zokuvuvukala - ngokwesibonelo, amaprotheni asebenza nge-C kanye ne-uric acid - ngokudla ushukela ongeziwe (,,).

Ushukela owengeziwe kucatshangwa ukuthi ukhulisa ingozi yomdlavuza ngokukhuphula amazinga ama-hormone athile, kepha le miphumela ayikaqondakali kahle (,,).

Ushukela olwengeziwe luxhunyaniswe nokukhuluphala. Ngaphezu kwalokho, zingase zikhuthaze isifo senhliziyo futhi zikwande namathuba okuba nomdlavuza.

Ungawukhomba Kanjani Ushukela Ongeziwe Kumalebula Wokudla

Ungathola ushukela ongeziwe ezinhlotsheni ezahlukahlukene zokudla - ngisho nalokho ongase ungacabangi ukuthi kunoshukela, njenge ketchup, isinkwa, nobhontshisi obhakwe ekheniwe.

Lokho kusho ukuthi, imithombo esemqoka kashukela owengeziwe yiziphuzo ezinoshukela, uswidi, ama-dessert, u-ayisikhilimu nezinhlamvu ezinoshukela ().

Bheka iphaneli lamaqiniso okunomsoco kumkhiqizo wokudla ukuthola ukuthi mangaki amagremu kashukela owengeziwe aqukethe.

Ngokomlando, amalebula okudla awazange ahlukanise phakathi kukashukela wemvelo noma ongeziwe. Lokhu kwenze kwaba nzima ukuthola ukuthi ushukela ongakanani owudlile.

Ngo-2020, noma kunjalo, i-Food and Drug Administration (i-FDA) iyalele ukuthi abakhiqizi kumele babhale ushukela ongeziwe ngamagremu futhi njengephesenti le-Daily Value (DV) kumalebula okudla ().

Izinkampani eziningi ezinkulu zokudla sezivele ziyathobela, okwenza kube lula ukuhlola okuqukethwe ushukela okwengeziwe kwemikhiqizo.

I-American Heart Association incoma ukuthi abesifazane nabesilisa bathole ngaphansi kuka-25 amagremu no-38 amagremu kashukela ongeziwe ngosuku ekudleni kwabo, ngokulandelana ().

Ukuthola okungaphezulu kwalezi zimali kwenza kube nzima ukuhlangabezana nezidingo zakho zomsoco ngenkathi uhlala ngaphakathi kwemikhawulo yakho yansuku zonke yekhalori ().

Ukufunda uhlu lwezithako ekudleni kungakusiza nokuthi ubone ushukela ongeziwe.

Amagama kashukela ongeziwe afaka:

• I-dextrose engenamanzi
• Ushukela onsundu
• Ama-confectioners ushukela oluyimpuphu
• Isiraphu yommbila
• Isiraphu ye-high-fructose yamabele (HCFS)
• S'thandwa
• usiraphu we-maple
• Ama-Molasses
• Faka umpe
• Ushukela oluhlaza

Amalebula afaka kuhlu izithako ngokuhlehla kokuphakama ngesisindo, nezithako ezisetshenziswe enanini elikhulu kakhulu kuqala, zilandelwa lezo ngamanani amancane.

Lokhu kusho ukuthi uma umkhiqizo ubala ushukela njengesithako sokuqala, uyazi ukuthi uqukethe ushukela ongaphezulu kwanoma yini enye.

Ungabona ushukela ongeziwe ngokubheka ilebula lokudla bese ufunda uhlu lwezithako. Ukunciphisa amakhalori akho kushukela owengeziwe kungakusiza uhlangabezane nezidingo zakho zomsoco ngenkathi uhlala ngaphakathi kwemikhawulo yakho yansuku zonke yekhalori.

Kungani Ungasabi Ngokuphelele Ushukela Olulula

Akubuzwa ukuthi ushukela ungaba yingozi empilweni yakho uma uphuzwa ngokweqile.

Noma kunjalo, ushukela uyingxenye eyodwa kuphela yokudla kwakho. Kuwubuwula ukuyenza ibe nesibopho sokukhuluphala ngokweqile nezinye izifo nemibandela emphakathini wanamuhla ().

Ucwaningo luphakamisa ukuthi ushukela uba yinkinga empilweni yakho kuphela uma uqukethe ukudla kwakho okuningi noma uma uthola amakhalori amaningi kunalokho okudingayo kushukela (,,,).

Ukunciphisa ushukela ongeziwe kusuka kuziphuzo ezinoshukela, amaswidi, kanye nama-dessert kubalulekile empilweni enhle, kepha ukungalokothi ube nocezu lwekhekhe noma ukunikezwa kwe-ayisikhilimu oyikhonzile akuyona indlela efanele. Akusimeme, kujabulise noma kunenzuzo empilweni yakho.

Ngaphandle kwalokho, ushukela olula utholakala ngokwemvelo ezinhlotsheni eziningi zokudla okunempilo, njengezithelo, imifino, nobisi. Lokhu kudla kuletha ezinye izakhi zomzimba ezibalulekile ekudleni kwakho, njengamavithamini, amaminerali, ama-antioxidants, ne-fiber.

Ushukela uyingozi empilweni yakho uma wenza ukudla kwakho okuningi noma uthola amakhalori amaningi ushukela. Ngakho-ke, ukukhawulela kepha ungakugweme ngokuphelele ushukela - ushukela owengezwe ngokukhethekile - kubalulekile empilweni yakho.

Okusemqoka

Ushukela olula ngama-carbs anenye (monosaccharide) noma amabili (disaccharide) ama-molecule kashukela.

Ukudla okuningi okunempilo njengezithelo nemifino ngokwemvelo kuqukethe ushukela futhi akufanele kugwenywe njengoba kuzuzisa impilo yakho. Kodwa-ke, ushukela owengeziwe owengeziwe uxhunyaniswe nokukhuluphala nokukhuphuka kwesifo senhliziyo kanye nengozi yomdlavuza.

Ungathola ukuthi umkhiqizo unoshukela omningi kangakanani ngokubheka iphaneli lamaqiniso wokudla okunempilo noma ngokufunda uhlu lwezithako.

Ngaphandle kwemiphumela eyingozi ushukela ongeziwe ongaba nayo empilweni yakho, ungayidla ngokulinganisela futhi njengengxenye yokudla okunempilo okuphelele.