Ngabe uStevia ubambele kahle ushukela? Izinzuzo nama-Downsides

-Delile

• Kuyini uStevia?
• Amaqiniso wokudla kukaStevia
• Izinzuzo nokwehla okungahle kube khona
• Izinzuzo ze-stevia
• Ukwehla okungenzeka kube khona
• Ingabe iphilile kunoshukela?
• Ingabe indawo enhle esikhundleni sikashukela?
• Okubalulekile

UStevia ukhula ngokuthandwa njengenye indlela esuselwa ezitshalweni, engenakhalori kunoshukela.

Abantu abaningi bancamela ubumnandi bokufakelwa obufana ne-sucralose ne-aspartame, njengoba bukhishwa esitshalweni kunokuba benziwe elebhu.

Futhi iqukethe i-carbs encane futhi ayiphiki ngokushesha ushukela wegazi lakho, uyenze ithandwe phakathi kwalabo abanesifo sikashukela noma abalawula ushukela wegazi kabi. Noma kunjalo, ingahle ibe nezingqinamba ezithile.

Lo mbhalo ubukeza i-stevia, kufaka phakathi izinzuzo zayo, ukwehla, kanye namandla njengokungena esikhundleni sikashukela.

Kuyini uStevia?

I-Stevia enye indlela kashukela ekhishwe emaqabungeni we UStevia rebaudiana isitshalo.

Lawa makhasi ajatshulelwe ubumnandi bawo futhi asetshenziswa njengomuthi wamakhambi ukwelapha ushukela ophakeme wegazi amakhulu eminyaka ().

Ukunambitheka kwabo okumnandi kuvela kuma-molecule e-steviol glycoside, amnandi izikhathi ezingama-250-300 kunoshukela ojwayelekile ().

Ukwenza ama-stevia sweeteners, ama-glycosides kumele akhishwe emaqabungeni. Ukuqala ngamaqabunga omile afakwe emanzini, inqubo imi kanjena ():

1. Izinhlayiya zeLeaf ziyahlungwa zikhishwe kuketshezi.
2. Lolu ketshezi luphathwa ngekhabhoni elicushiwe ukususa izinto ezengeziwe eziphilayo.
3. Lolu ketshezi luthola ukwelashwa kokushintshaniswa kwe-ion ukususa amaminerali nezinsimbi.
4. Ama-glycosides asele agxilwe ku-resin.

Okusalayo ukukhishwa kweqabunga le-stevia eligxiliwe, elomisiwe lokufafaza nelilungele ukucutshungulwa libe i-sweeteners ().

Ukukhishwa kuvame ukuthengiswa njengoketshezi olugxile kakhulu noma emaphaketheni asebenza kanye, womabili adingeka kuphela ngamanani amancane kakhulu ukwenza mnandi ukudla noma iziphuzo.

Izilinganiso ezilingana noshukela ezisuselwa kuStevia ziyatholakala. Le mikhiqizo iqukethe ama-filler afana ne-maltodextrin kodwa anamandla afanayo nevolumu efana noshukela, angenawo ama-calories noma ama-carbs. Zingasetshenziswa njenge-1: 1 esikhundleni sokubhaka nokupheka ().

Khumbula ukuthi imikhiqizo eminingi ye-stevia iqukethe izithako ezingeziwe, njengokugcwalisa, iziphuzo ezinoshukela, amanye amaswidi, nokunambitheka kwemvelo.

Uma ufuna ukugwema lezi zithako, kufanele ufune imikhiqizo efakwa kuhlu kuphela i-100% ye-stevia ekhishwe kwilebula.

Amaqiniso wokudla kukaStevia

I-Stevia empeleni ikhalori futhi ayinayo i-carb. Ngoba imnandi kakhulu kunoshukela, amanani amancane asetshenzisiwe awangezi amakhalori anengqondo noma ama-carbs ekudleni kwakho ().

Yize amaqabunga e-stevia aqukethe amavithamini namaminerali ahlukahlukene, iningi lawo liyalahleka lapho isitshalo sicutshungulwa saba yisiphungumnandi ().

Ngaphezu kwalokho, njengoba eminye imikhiqizo ye-stevia iqukethe izithako ezingeziwe, okuqukethwe kwezakhi kungahluka.

Amaqabunga kaStevia angacutshungulwa abe yi-stevia aketshezi noma eyimpuphu, emnandi kakhulu kunoshukela. Okukhishwe cishe akunakhalori-futhi akunama-carb futhi kuqukethe inani elincane kuphela lamaminerali.

Izinzuzo nokwehla okungahle kube khona

Amaqabunga kaStevia asetshenziselwe ukwelapha amakhulu amaningi eminyaka, futhi okukhishiwe kuxhunyaniswe nokwehla kukashukela egazini namazinga amafutha egazi ezifundweni zezilwane. I-sweetener ingasiza futhi ekulahlekelweni kwesisindo.

Noma kunjalo, ukukhishwa nakho kunamacala angaphansi.

Izinzuzo ze-stevia

Yize iyi-sweetener entsha ngokuqhathaniswa, i-stevia ixhunyaniswe nezinzuzo eziningana zezempilo.

Ngoba ayinakhalori, kungakusiza ukuthi wehlise isisindo uma usetshenziswa njengokufaka esikhundleni sikashukela ojwayelekile, onikeza cishe ama-calories angu-45 nge-isipuni ngasinye (ama-gramu ayi-12). UStevia angakusiza nokuthi uhlale ugcwele ngama-calories ambalwa ().

Ocwaningweni olwenziwe kubantu abadala abangama-31, labo abadle isinongo esingama-290-khalori esenziwe nge-stevia badle inani elifanayo lokudla esidlweni esilandelayo nalabo abadle isinongo samakhalori angama-500 enziwe ngoshukela ().

Baphinde babika amazinga afanayo okugcwala, okusho ukuthi iqembu le-stevia lalinokudla okuphelele kwekhalori eliphansi ngenkathi lizwa ukwaneliseka okufanayo ().

Ngokwengeziwe, esifundweni segundane, ukuvezwa kwe-steviol glycoside rebaudioside A kubangele ukwanda kwamahomoni amaningana okunciphisa inkanuko ().

I-sweetener ingakusiza futhi ukuphatha ushukela wegazi lakho.

Ocwaningweni olwenziwe kubantu abadala abayi-12, labo abadle uphudingi kakhukhunathi owenziwe nge-50% ye-stevia kanye no-50% kashukela bebenamazinga aphansi kashukela wegazi ayi-16% ngemuva kokudla kunalabo ababene-dessert efanayo eyenziwe ngoshukela ongu-100% ().

Ezifundweni zezilwane, i-stevia ikhonjisiwe ukuthi ithuthukise ukuzwela kwe-insulin, i-hormone eyehlisa ushukela wegazi ngokuyivumela ibe ngamaseli ukuthi isetshenziselwe amandla (,).

Ngaphezu kwalokho, olunye ucwaningo lwezilwane luxhumanise ukusetshenziswa kwe-stevia nokwehla kwe-triglycerides nokwandisa amazinga e-cholesterol e-HDL (amahle), womabili ahlotshaniswa nokwehla kwengozi yesifo senhliziyo (,,).

Ukwehla okungenzeka kube khona

Yize i-stevia inganikela ngezinzuzo, inezinkinga futhi.

Ngenkathi kusekelwe ezitshalweni futhi kungabonakala njengokujwayelekile kunamanye ama-sweeteners ama-zero-calorie, usengumkhiqizo ocwengisiswe kakhulu. Izingxube zeStevia zivame ukuqukethe okugcwaliswayo okwengezwe njenge-maltodextrin, exhunywe ekwehlisweni kwegciwane elinempilo le-gut ().

IStevia uqobo ingalimaza namabhaktheriya akho esiswini. Esifundweni se-test-tube, i-rebaudioside A, enye yama-steviol glycosides ajwayelekile kuma-stevia sweeteners, yavimbela ukukhula kohlobo oluthile lwenzuzo yamathumbu amabacteria ngo-83% (,).

Ngaphezu kwalokho, ngoba imnandi kakhulu kunoshukela, i-stevia ibhekwa njenge-sweetener enamandla. Abanye abacwaningi bakholelwa ukuthi izinto ezinoshukela ezinamandla zingakhuphula izifiso zokudla okunoshukela (,).

Ngokwengeziwe, izifundo eziningi zokubuka azitholanga ukuxhumana phakathi kokusetshenziswa kwama-zero-calorie sweeteners kanye nokuthuthuka kwesisindo somzimba, ukudla ikhalori, noma ubungozi bohlobo 2 sikashukela (,).

Ngaphezu kwalokho, i-stevia namanye ama-sweeteners ama-zero-calorie asengadala impendulo ye-insulin, ngenxa nje yokunambitheka kwawo okumnandi, noma ngabe enganyusi amazinga kashukela egazini (,).

Khumbula ukuthi njengoba ama-stevia sweeteners esanda kutholakala kabanzi, ucwaningo ngemiphumela yabo yezempilo yesikhathi eside lukhawulelwe.

UStevia angasiza ukuphatha isisindo sakho namazinga kashukela egazini, futhi izifundo zezilwane zikhombisa ukuthi kungathuthukisa izici zobungozi besifo senhliziyo. Kodwa-ke, i-sweetener enamandla engathinta kabi impilo yakho.

Ingabe iphilile kunoshukela?

UStevia unama-calories ambalwa kunoshukela futhi angadlala indima ekulawuleni isisindo ngokusiza ukuthi udle amakhalori ambalwa.

Ngoba ayinama-kilojoule nama-carbs, kuyindlela enhle kakhulu yoshukela kubantu abanawo amakhalori aphansi noma ukudla okunama-carb aphansi.

Ukushintsha ushukela nge-stevia futhi kunciphisa i-Glycemic Index (GI) yokudla, okusho ukuthi kuthinta amazinga kashukela egazini kancane (, 21).

Ngenkathi ushukela wetafula une-GI engama-65 - kuthi i-100 ibe yi-GI ephezulu kakhulu, okwenza ukwanda okushesha kakhulu kushukela wegazi - i-stevia ayiqukethe lutho olwandisa ushukela wegazi futhi ngaleyo ndlela ibe ne-GI ye-0 ().

Ushukela nezinhlobo zawo eziningi, kufaka phakathi i-sucrose (ushukela wetafula) kanye ne-high-fructose corn syrup (HFCS), kuxhunyaniswe nokuvuvukala, ukukhuluphala ngokweqile, kanye nokuthuthukiswa kwezimo ezingalapheki, ezinjengesifo sikashukela sohlobo 2 nesifo senhliziyo (,,).

Ngakho-ke, ngokuvamile kunconywa ukunciphisa ukudla kwakho ushukela owengeziwe. Eqinisweni, Izinkombandlela Zokudla KwabaseMelika zichaza ukuthi ushukela ongeziwe kufanele ungabi ngaphezu kwe-10% lama-calories akho ansuku zonke ().

Ukuze ulawule kahle ushukela wezempilo nowegazi, leli nani kufanele lilinganiselwe ngisho nangaphezulu ().

Ngoba ushukela uxhunyaniswe nemiphumela emibi eminingi yezempilo, ukufaka ushukela nge-stevia kungakuhle. Noma kunjalo, imiphumela yesikhathi eside yokudla njalo i-stevia ayaziwa.

Yize ukusebenzisa inani elincane lalesi sinamitha se-zero-khalori kungaba yindlela enempilo yokwehlisa ukuphuza ushukela, kungcono ukusebenzisa ushukela omncane kanye nabambalwa abangena esikhundleni sikashukela jikelele bese umane ukhethe imithombo yobumnandi bemvelo, njengezithelo, noma nini lapho kungenzeka khona.

UStevia une-GI ephansi kunoshukela wasetafuleni, futhi ukuyisebenzisa kungaba yindlela enempilo yokwehlisa ikhalori lakho nokufaka ushukela. Ushukela ongeziwe kufanele ukhawulelwe ngaphansi kwamaphesenti ama-10 wamakhalori akho ansuku zonke.

Ingabe indawo enhle esikhundleni sikashukela?

IStevia manje isetshenziswa kabanzi njengotshintsho lukashukela ekuphekeni kwasekhaya nasekukhiqizeni ukudla.

Kodwa-ke, enye yezinkinga ezinkulu nge-stevia yi-aftertaste yayo ebabayo. Ososayensi bokudla basebenzela ukwakha izindlela ezintsha zokukhishwa kwe-stevia nokucubungula ukusiza ukulungisa lokhu (,).

Ngaphezu kwalokho, ushukela wenza inqubo eyingqayizivele ebizwa ngokuthi yi-Maillard reaction ngesikhathi sokupheka, esivumela ukudla okuqukethe ushukela ukuba ku-caramelize futhi kuguquke kube nsundu okwegolide. Ushukela uphinde wengeze ukwakheka nenqwaba yezimpahla ezibhakiwe (30, 31).

Lapho ushukela ushintshwa ngokuphelele nge-stevia, izimpahla ezibhakiwe kungenzeka zingabi nokubukeka okufanayo noma zizizwe njengenguqulo equkethe ushukela.

Ngaphandle kwalezi zingqinamba, i-stevia isebenza kahle ekudleni naseziphuzweni eziningi njengokufaka esikhundleni sikashukela, yize inhlanganisela kashukela kanye ne-stevia ivame ukubonakala ngokukhetha ukunambitheka (, 21,,).

Lapho ubhaka nge-stevia, kungcono ukusebenzisa indawo engu-1: 1 esuselwa kushukela esekwe nge-stevia. Usebenzisa amafomu agxile kakhulu, njengokukhishwa kuketshezi, kuzodinga ukuthi ushintshe inani lezinye izithako ukubhekela ukulahleka ngobuningi.

UStevia kwesinye isikhathi une-aftertaste ebabayo futhi akanayo yonke impahla ebonakalayo kashukela ngesikhathi sokupheka. Yize kunjalo, ithatha indawo kashukela eyamukelekayo futhi iyanambitheka kakhulu uma isetshenziswa ngokuhlangana noshukela.

Okubalulekile

UStevia unguswidi osuselwa ezitshalweni, onama-khalori.

Kunganciphisa ukungena kwekhalori lapho kusetshenziselwa ukufaka esikhundleni sikashukela futhi kuzuze ukulawula ushukela wegazi nempilo yenhliziyo. Noma kunjalo, lezi zinzuzo aziboniswanga ngokuphelele, futhi ucwaningo ngemiphumela yalo yesikhathi eside luyantuleka.

Ukuze ube nempilo enhle, gcina kokubili ushukela ne-stevia okungenani.