Utshwala Boshukela Nesifo Sikashukela: Okudingeka Ukwazi

-Delile

• Buyini utshwala boshukela?
• KULUNGILE yini ukuba notshwala boshukela uma unesifo sikashukela?
• Ziyini izingozi zokuphuza utshwala uma unesifo sikashukela?
• Ziyini izinzuzo?
• Ingabe kunemiphumela engemihle evela kushukela utshwala? Ingabe zehlukile uma unesifo sikashukela?
• Ingabe zikhona ezinye izindlela zokuphuza utshwala uma unesifo sikashukela?
• Okokunandisa okokuzenzela
• Izithameli zenoveli
• Okubalulekile

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

Buyini utshwala boshukela?

I-Sugar alcohol iyisiphuzo esitholakala kuma-calorie amaningi aphansi, ekudleni nasekudleni okuncishisiwe. Inikeza ukunambitheka nokuthungwa okufana nalokho kukashukela wetafula ojwayelekile. Lokhu kuyenza ibe yindawo egculisayo kubantu abafisa ukukhawulela ukuphuza kwabo ushukela, njengalabo abanesifo sikashukela.

Ngoba utshwala boshukela abumuncwa ngokuphelele ngesikhathi sokugaya, buhlinzeka cishe uhhafu wenani lamakhalori okwenziwa ushukela ojwayelekile. Futhi, inomthelela omncane emazingeni kashukela egazini.

Ushukela utshwala ngokwemvelo uvela kwezinye izithelo nemifino. Kuphinde kwenziwe ngokuthengisa. Ingabonakala kumalebula okudla ngamagama wezithako eziningana. Lokhu kufaka phakathi:

• lezwasil
• I-sorbitol
• maltitol
• mannitol
• i-lactitol
• isomalt
• erythritol
• i-glycerin
• i-glycerine
• i-glycerol
• isitashi se-hydrogenated hydrolysates

Thenga ushukela wotshwala.

Naphezu kwegama lalo, utshwala boshukela abudakisi. Awuqukethe utshwala, ngisho nangemali yokulandelela.

KULUNGILE yini ukuba notshwala boshukela uma unesifo sikashukela?

Utshwala boshukela yi-carbohydrate. Yize umthelela wakho kushukela wegazi ungaphansi kwalowo ushukela wangempela, ungakhuphula amazinga kashukela egazini uma uwudla kakhulu.

Uma unesifo sikashukela, kulungile ukuthi udle ukudla okuqukethe utshwala boshukela. Kodwa-ke, njengoba ushukela utshwala uyi-carbohydrate, kusazodingeka ubuke usayizi wengxenye.

Funda ilebuli yamaNutrition Amaqiniso kukho konke okudlayo, kufaka phakathi imikhiqizo yokudla engenashukela noma engenakhalori. Ezimweni eziningi, lezo zimangalo zibhekisa kosayizi abathile bokuphakelwa. Ukudla okungaphezu kwesayizi oqondile wokuphaka okukhonjisiwe kungathinta inani lama-carbohydrate owathathayo.

Ziyini izingozi zokuphuza utshwala uma unesifo sikashukela?

Njengoba ukudla okunoshukela wotshwala kubhalwe ukuthi "ushukela ophansi" noma "akunashukela," ungacabanga ukuthi kungukudla ongakudla ngobuningi obungenamkhawulo. Kepha uma unesifo sikashukela, ukudla lokhu kudla kungasho ukuthi uthatha ama-carbohydrate amaningi kunokuba uhlelo lwakho lokudla luvumela.

Ukuze uqede le ngozi, bala ama-carbohydrate nama-calories atholakala kushukela alcohol. Bafake ohlelweni lwakho lokudla lwansuku zonke.

Ziyini izinzuzo?

Uma unesifo sikashukela, ungathola ukuthi utshwala boshukela buyindlela enhle ehlukile kunoshukela. Imiphumela emihle yezempilo evela kushukela yotshwala ifaka okulandelayo:

• Inomthelela omncane emazingeni kashukela egazini.
• I-insulini kungenzeka ingadingeki nhlobo, noma ngamanani amancane kuphela, ukwenza utshwala ushukela.
• Inama-khalori ambalwa kunoshukela namanye ama-sweeteners aphezulu.
• Akubangeli izimbotshana noma ukulimaza amazinyo.
• Ukunambitheka nokuthungwa kufana noshukela ngaphandle kokunambitheka kwamakhemikhali.

Ingabe kunemiphumela engemihle evela kushukela utshwala? Ingabe zehlukile uma unesifo sikashukela?

Noma ngabe unesifo sikashukela noma cha, ungahle ube nemiphumela emibi ethile ngoshukela wotshwala. Lokhu kungenxa yokuthi ushukela utshwala uhlobo lwe-FODMAP, olubizwa nge-polyol. (I-FODMAP isichazamazwi esimele ama-oligosaccharides abilayo, ama-disaccharides, ama-monosaccharides nama-polyols.)

Ama-FODMAP ngama-molecule okudla abanye abantu abakuthola kunzima ukukugaya. Ukudla ukudla okuqukethe utshwala boshukela kungasebenza njenge-laxative noma kudale ukucindezeleka kwamathumbu kwabanye abantu. Lezi zimpawu zingaba nzima kakhulu uma udla inani elikhulu.

• ubuhlungu besisu noma ukungaphatheki kahle
• ukunyanyiswa
• igesi
• ukuqunjelwa
• isifo sohudo

Ingabe zikhona ezinye izindlela zokuphuza utshwala uma unesifo sikashukela?

Ukuba nesifo sikashukela akusho ukuthi awusoze wajabulela amaswidi, noma ngabe utshwala boshukela abukufanele.

Kwezinye izimo, ungakwazi ngisho nokujabulela ushukela ojwayelekile ngamanani amancane njengengxenye yohlelo lwakho lokudla. Kunezinto ezimbalwa ezingasetshenziswa esikhundleni sikashukela zabantu abanesifo sikashukela ongakhetha futhi. Lokhu kufaka phakathi okulandelayo:

Okokunandisa okokuzenzela

Ama-sweeteners okufakelwa angenziwa ngokwenziwa noma enziwe ngoshukela ojwayelekile ngenqubo yamakhemikhali. Njengoba zinganikezi amakhalori futhi zingenawo umsoco, zibizwa nangokuthi amaswidi angenamsoco.

Ama-sweeteners okufakelwa angaba mnandi kakhulu kunoshukela wemvelo. Zivame ukufakwa njengezithako zokudla okunama-kilojoule amancane futhi zingatholakala kufomu lepakethe.

Ama-sweeteners okufakelwa awawona ama-carbohydrate futhi awenyusi ushukela wegazi.

• Saccharin (Sweet'N Low, Ushukela Twin). I-Saccharin (i-benzoic sulfimide) kwakuyi-sweetener yokuqala engekho-khalori. Abanye abantu bathola ukuthi inokunambitheka okubabayo okuncane. Thenga i-saccharin.
• I-Aspartame (NutraSweet, Equal). I-Aspartame isuselwa ku-aspartic acid ne-phenylalanine. Thenga i-aspartame.
• I-Sucralose (Splenda). I-Sucralose itholakala kushukela. Kungaba nokunambitheka okungokwemvelo kwabanye abantu kune-saccharin ne-aspartame. Thenga i-sucralose.

Izithameli zenoveli

Ama-sweeteners enoveli atholakala ngezinqubo ezahlukahlukene. Zingaba yinhlanganisela yohlobo olulodwa noma eziningi ezihlukile zoswidi. Kubandakanya:

• UStevia (Truvia, Pure Via). IStevia ingumnandi wemvelo otholakala emaqabungeni esitshalo se-stevia. Ngoba kudinga ukucubungulwa, kwesinye isikhathi kubhekiselwa kukho njengesiphathi sokuzenzela. UStevia akondli futhi unokuqukethwe okunekhalori eliphansi. Thenga i-stevia.
• I-Tagatose (i-NuNaturals Sweet Health Tagatose, iTagatesse, iSenato). I-Tagatose iyi-sweet-carb sweetener etholakala ku-lactose. Inokuqukethwe okuphansi kwekhalori. I-Tagatose ingaba nsundu futhi i-caramelize, ikwenze okunye okuhle ngoshukela ekubhakeni nasekuphekeni. Thenga i-tagatose.

Okubalulekile

Ukuba nesifo sikashukela akusho ukuthi udinga ukuyeka amaswidi ngokuphelele. Ukudla okuqukethe utshwala obushukela njengesithako kungaba yindlela ehle kakhulu engangena kalula ezinhlelweni eziningi zokudla.

Izidakamizwa zotshwala zinama-calories nama-carbs, ngakho-ke kubalulekile ukuthi unake ubuningi obudlayo. Futhi kungadala ukucindezeleka kwesisu kwabanye abantu.