Ingabe i-Sugar Alcohols Keto-Friendly?

-Delile

• Izinhlobo ezivamile zotshwala boshukela
• Inkomba yeGlycemic yoshukela utshwala
• Ushukela utshwala kanye keto
• Ukukhathazeka kokugaya ukudla
• Okubalulekile

Ingxenye eyinhloko yokulandela i-ketogenic, noma i-keto, ukudla kunciphisa ukudla kwakho ushukela.

Lokhu kudingekile ukuze umzimba wakho ungene ku-ketosis, isimo lapho umzimba wakho ushisa khona amafutha kunoshukela wamandla ().

Kodwa-ke, lokho akusho ukuthi awukwazi ukujabulela ukudla okunambitheka kamnandi.

Iziphuzo ezinoshukela zingama-sweeteners anokunambitheka nokwakheka okufana nalokho okushukela, kepha ama-calories ambalwa nomphumela ongatheni kakhulu emazingeni kashukela egazini ().

Ngenxa yalokhu, bangaba inketho eyanelisayo kubantu abafuna ukunciphisa ukudla kwabo ushukela, njengalabo abalandela ukudla kwe-keto.

Le ndatshana ichaza ukuthi ngabe i-sugar alcohol iyabukeka yini i-keto-friendly, nokuthi yiziphi ezingaba izinketho ezingcono kuwe.

Izinhlobo ezivamile zotshwala boshukela

Ushukela utshwala buvela ngokwemvelo kwezinye izithelo nemifino. Kodwa-ke, iningi lenziwa ngokuhweba ebhodini ().

Ngenkathi kunezinhlobo eziningi zotshwala boshukela, ezivamile ongazibona kumalebula okudla zifaka (,,):

• I-Erythritol. Imvamisa eyenziwe ngokubilisa i-glucose etholakala ku-cornstarch, i-erythritol ine-70% yobumnandi boshukela kepha i-5% yama-calories.
• Isomalt. I-Isomalt iyinhlanganisela yama-alcohol alcohol amabili - i-mannitol ne-sorbitol. Ukuhlinzeka ngama-calories angu-50% kunoshukela, kuvame ukusetshenziswa kakhulu ukwenza amaswidi aqinile angenashukela no-50% njengoshukela.
• IMaltitol. I-Maltitol icutshungulwa ku-maltose kashukela. I-90% imnandi njengoshukela cishe nengxenye yama-calories.
• I-Sorbitol. Ekhiqizwe ezentengiselwano kusuka kushukela, i-sorbitol ingu-60% njengoshukela onama-calories angama-60%.
• I-Xylitol. Esinye sezidakamizwa ezinoshukela ezivame kakhulu, i-xylitol imnandi njengoshukela ojwayelekile kepha inama-calories angama-40% ambalwa.

Ngenxa yokuqukethwe kwawo kwekhalori eliphansi, iziphuzo ezinoshukela zivame ukusetshenziselwa ukwenza mnandi imikhiqizo engenashukela noma yokudla efana nezinsini, ama-yogurt, u-ayisikhilimu, ukhilimu wokhofi, ukugqokwa kwesaladi, kanye nemigoqo yamaprotheni nokuzamazama ().

Izidakamizwa zotshwala zivame ukukhiqizwa njengendlela ephansi yekhalori yokwenza mnandi imikhiqizo yokudla. Okuvamile ongakubona kuhlu lwezithako kufaka i-erythritol, isomalt, maltitol, sorbitol, ne-xylitol.

Inkomba yeGlycemic yoshukela utshwala

Uma udla ushukela, umzimba wakho uwaphula ube ngama-molecule amancane. Lawa ma-molecule abe esefakwa egazini lakho, okwenza amazinga kashukela egazini akho akhule ().

Ngokuphambene nalokho, umzimba wakho awukwazi ukuphuka ngokuphelele futhi uthathe i-carbs kuma-alcohol alcohol. Ngenxa yalokhu, zibangela ukwanda okuncane kakhulu kwamazinga kashukela egazini ().

Enye indlela yokuqhathanisa imiphumela yalaba bumnandi yinkomba yabo ye-glycemic (GI), okuyisilinganiso sokuthi ukudla kungakhuphula masinyane kanjani ushukela wegazi ().

Nawa amanani we-GI wama-alcohol ajwayelekile ():

• I-Erythritol: 0
• Isomalt: 2
• IMaltitol: 35–52
• I-Sorbitol: 9
• I-Xylitol: 7–13

Sekukonke, iningi loshukela utshwala bunemiphumela emibi emazingeni kashukela egazini lakho. Ukuqhathanisa, ushukela wetafula elimhlophe (i-sucrose) unenkomba ye-glycemic engu-65 ().

Njengoba kunikezwe ukuthi umzimba wakho awukwazi ukuphula ngokuphelele utshwala boshukela, kubangela ukwanda okungabaluleki kangako emazingeni kashukela egazini lakho kunashukela.

Ushukela utshwala kanye keto

Ukudla ushukela kunqunyelwe ekudleni kwe-keto, ngoba ukukudla kubangela ukuthi amazinga kashukela egazini akho akhuphuke.

Le yinkinga, njengoba amazinga kashukela aphakanyisiwe angenza kube nzima ngomzimba wakho ukuthi uhlale ku-ketosis, okuyisihluthulelo sokuvuna izinzuzo zokudla keto (,).

Njengoba kunikezwe ukuthi utshwala boshukela bunomthelela omncane kakhulu emazingeni kashukela egazini, bavame ukutholakala kwimikhiqizo enobungane be-keto.

Ngaphezu kwalokho, njengoba zingagayeki ngokuphelele, ama-keto dieters avame ukukhipha iziphuzo ezinoshukela nefayibha enanini eliphelele lama-carbs entweni yokudla. Inombolo evelayo ibizwa ngokuthi yi-net carbs ().

Noma kunjalo, ngenxa yokwehluka kwama-GI ezinhlobo ezahlukahlukene zoshukela utshwala, amanye angcono ekudleni kwe-keto kunabanye.

I-Erythritol iyindlela enhle yokwenza i-keto-friendly, njengoba inenkomba ye-glycemic engu-0 futhi isebenza kahle ekuphekeni nasekubhakeni. Futhi, ngenxa yosayizi wayo omncane wezinhlayiyana, i-erythritol ivame ukubekezelelwa kangcono kunamanye ama-alcohol alcohol (,).

Noma kunjalo, i-xylitol, i-sorbitol, ne-isomalt konke kufanelekile ekudleni kwe-keto. Ungahle ufune ukukala ukubuyisa kwakho uma ubona noma yimiphi imiphumela emibi yamathumbu.

Utshwala obunye bukashukela obubonakala bungathandeki kakhulu i-keto yi-maltitol.

IMaltitol ine-GI ephansi kunoshukela. Kodwa-ke, nge-GI efinyelela kuma-52, kungenzeka ibe nomthelela ophawuleka kakhulu emazingeni kashukela egazini lakho kunamanye ama-alcohol alcohol (,).

Njengalokhu, uma udla i-keto, ungahle uthande ukukhawulela ukungena kwakho kwe-maltitol bese ukhetha okunye okushukela nge-GI ephansi.

Ngenxa yokuthi zithinta ngokunganaki amazinga kashukela egazini, utshwala obuningi obuningi buthathwa njengobulungele i-keto. I-Maltitol inomphumela owaziwa kakhulu kushukela wegazi futhi kufanele ikhawulelwe ekudleni keto.

Ukukhathazeka kokugaya ukudla

Uma kudliwe ngamanani ajwayelekile ngokudla, i-alcohol alcohol ibhekwa njengephephile kubantu abaningi.

Kodwa-ke, zinamandla okudala izingqinamba zokugaya ukudla, ikakhulukazi ngamanani amakhulu. Imiphumela emibi efana nokuqunjelwa, isicanucanu, nohudo iye yabonwa lapho ukutholwa koshukela utshwala kudlula ama-35-40 amagremu ngosuku (,,).

Ngokwengeziwe, abantu abane-irritable bowel syndrome (IBS) bangaba nemiphumela engemihle nganoma yiliphi inani lotshwala boshukela. Ngenxa yalokho, uma une-IBS, ungahle uthande ukugwema ushukela ngokuphelele (,).

Ukudla amanani amaningi kashukela otshwala kungadala imiphumela emibi yokugaya ukudla, njengohudo kanye nesicanucanu. Ngenkathi abantu abaningi bekwazi ukubekezelela amanani amancane kahle, labo abane-IBS bangafuna ukugwema ngokuphelele i-sugar alcohol.

Okubalulekile

Izidakamizwa zotshwala zingama-low calorie sweeteners ngokuvamile angenamthelela omncane emazingeni kashukela egazini lakho. Njengomphumela, bayinketho ethandwayo yeketo-yokudla okunoshukela neziphuzo.

Vele ugcine engqondweni ukuthi abanye bangaba ukukhetha okungcono kunabanye.

Isibonelo, i-maltitol inomthelela omkhulu kakhulu emazingeni kashukela egazi kune-erythritol, ene-GI ye-0.

Ngokuzayo lapho ubheka ukwengeza okokunandisa ikhofi lakho noma ukwenza imigoqo yamaphrotheni enziwe ekhaya ye-keto, zama ukusebenzisa utshwala obushukela njenge-erythritol noma i-xylitol.

Vele uqiniseke ukuthi udla la maswidi ngokulinganisela ukuze uvikele noma yikuphi ukucindezeleka kokugaya ukudla okungaba khona.