Ingabe Ushukela Ungakanani Ebisini?

-Delile

• Kungani kunoshukela obisini?
• Okuqukethwe ushukela ezinhlotsheni ezahlukahlukene zobisi
• Imiphumela yezempilo kashukela obisini
• Inkomba yeGlycemic nobisi
• Ungalugwema kanjani ubisi noshukela ongeziwe
• Okubalulekile

Uma uke wahlola ilebuli yokudla okunempilo ebhokisini lobisi, mhlawumbe uqaphele ukuthi izinhlobo eziningi zobisi ziqukethe ushukela.

Ushukela obisini awubi kangako kuwe, kodwa kubalulekile ukuqonda ukuthi uvelaphi - nokuthi kungakanani kakhulu - ukuze ukwazi ukukhetha ubisi olungcono kakhulu lwempilo yakho.

Lo mbhalo uchaza okuqukethwe ushukela wobisi nokuthi ungayibona kanjani imikhiqizo enoshukela omningi.

Kungani kunoshukela obisini?

Abantu abaningi bazama ukugwema ushukela ongeziwe - futhi ngesizathu esihle.

Ukudla okunoshukela owengeziwe kufaka amakholori angeziwe ekudleni kwakho ngaphandle kokunikeza izakhamzimba ezengeziwe. Zixhunyaniswe nokuzuza kwesisindo kanye ne-metabolic syndrome, isimo esandisa ubungozi besifo sikashukela nesenhliziyo (,).

Noma kunjalo, okunye ukudla kuqukethe ushukela ovela ngokwemvelo.

Yingakho eminye imikhiqizo, njengobisi lobisi kanye ne-nondairy, ikhombisa okuqukethwe koshukela kuphaneli yabo yokudla noma ngabe ushukela ungafakiwe njengesithako.

Loshukela wemvelo yi-carbohydrate eyinhloko ebisi futhi uyinikeza ukunambitheka okuncane okumnandi - noma ngabe uphuze ithafa.

Kubisi lwezinkomo nobisi lwebele lomuntu, ushukela uqhamuka ngokuyinhloko ku-lactose, owaziwa nangokuthi ushukela wobisi. Ubisi lweNondairy, kufaka phakathi i-oat, ukhukhunathi, ilayisi, nobisi lwe-soy, kuqukethe ezinye ushukela olulula, njenge-fructose (ushukela wezithelo), i-galactose, i-glucose, i-sucrose, noma i-maltose.

Kodwa-ke, khumbula ukuthi izinhlobo ezinoshukela, kufaka phakathi ubisi lukashokoledi kanye nobisi olunephunga elimnandi le-nondairy, itheku lingeze noshukela.

Ubisi oluningi lobisi kanye ne-nondairy luqukethe ushukela owenzeka ngokwemvelo njenge-lactose. Izinhlobo ezinoshukela zinikeza ushukela ongeziwe, futhi.

Okuqukethwe ushukela ezinhlotsheni ezahlukahlukene zobisi

Okuqukethwe ushukela wobisi kuyahlukahluka kakhulu ngokuya ngomthombo nokuthi wenziwa kanjani - njengoba eminye imikhiqizo ishukela ifakiwe.

Nawa amazinga kashukela enkomishini e-1 (240 ml) yezinhlobo ezahlukahlukene zobisi (,,,,,,,,,,,,),:

• Ubisi lwebele lomuntu: 17 amagremu
• Ubisi lwenkomo (lonke, 2%, ne-skim): 12 amagremu
• Ubisi lwelayisi olungenashukela: 13 amagremu
• Ubisi lwenkomo ushokoledi (skim): 23 amagremu (ushukela ungeziwe)
• Ubisi lwe-vanilla olungenashukela: 9 amagremu
• Ubisi lwe-soy chocolate: 19 amagremu (ushukela ungeziwe)
• Ubisi lwe-oat olungenashukela: 5 amagremu
• Ubisi lukakhukhunathi olungashukela: 3 amagremu
• Ubisi lukakhukhunathi olunoshukela: 6 amagremu (ushukela ungeziwe)
• Ubisi lwe-alimondi olungenashukela: 0 amagremu
• Ubisi lwe-Vanilla almond: 15 amagremu (ushukela ungeziwe)

Phakathi kwezinhlobo ze-nondairy ezingenashukela, ubisi lwelayisi lufaka ushukela kakhulu - u-13 amagremu - kanti ubisi lwe-alimondi alunalo nhlobo. Ubisi lwenkomo lufaniswa nobisi lwelayisi ngama-gramu ayi-12.

Ngokuvamile, izinhlobo ezinoshukela zinoshukela omningi kakhulu kunalezo ezingenashukela. Ubisi lukashokoledi uletha ukushaya okungama-gramu angama-23 enkomishini eyodwa (240 ml).

UMnyango Wezolimo wase-U.S. Uncoma ukuthi unciphise ushukela ongeziwe ube ngaphansi kuka-10% wenani lamakholori wakho wansuku zonke - noma amathisipuni ayi-12.5 (amagremu angama-50) ekudleni okungama-khalori angu-2 000 ().

Ungaweqa lowo mkhawulo ngobisi olunoshukela kuphela uma uphuza ingilazi engaphezu kweyodwa usuku ngalunye.

Okuqukethwe ushukela wobisi kuyahluka kakhulu kuye ngomthombo wawo nokuthi unoshukela owengeziwe yini. Phakathi kwezinhlobo ze-nondairy ezingenashukela, ubisi lwelayisi lunoshukela oluningi nobisi lwe-alimondi okungenani. Ubisi lwenkomo luncane kancane kunobisi lwelayisi.

Imiphumela yezempilo kashukela obisini

Ushukela olulula kuzo zonke izinhlobo zobisi unemiphumela eminingana empilweni yakho. Agaywa ngokushesha bese ehlukaniswa abe yi-glucose, umthombo omkhulu wamandla omzimba wakho nomthombo wamandla obalulekile wobuchopho bakho ().

I-lactose yobisi nobisi lwebele yehlukaniswa yaba yi-galactose kanye ne-glucose. IGalactose ibaluleke kakhulu ekukhuleni kwesistimu yezinzwa ezinganeni nasezinganeni ezincane (, 17).

Uma ingagaywanga ngokuphelele, i-lactose isebenza njenge-prebiotic fiber, eyondla amabhaktheriya aphilile esiswini sakho. I-lactose engasetshenziswanga futhi isiza ukuthuthukisa ukumuncwa komzimba wakho ngamaminerali athile, njenge-calcium ne-magnesium (17).

Inkomba yeGlycemic nobisi

Ngoba zonke izinhlobo zobisi ziqukethe ama-carbs, zingalinganiswa kunkomba ye-glycemic (GI), isikali esingu-0-100 esikhombisa ukuthi ukudla kuthinta kangakanani ushukela wegazi. Ukudla okuphansi kwe-GI kukhulisa amazinga kashukela egazi kancane kakhulu kunalawo aphezulu we-GI.

I-Fructose, etholakala obisini lukakhukhunathi kanye namasi amaningi amantongomane, ine-GI ephansi futhi ingahle ikhetheke uma ubheka amazinga kashukela egazini lakho noma unesifo sikashukela (,).

Ukubuyekezwa kwezifundo ze-18 kubantu abangama-209 abanesifo sikashukela kutholakale ukuthi lapho i-fructose isetshenziselwa ukufaka amanye ama-carbs, amazinga kashukela egazini aphakathi kwehle ngo-0.53% ngaphezulu kwezinyanga ezintathu ().

Kodwa-ke, i-fructose ingakhuphula amazinga akho e-triglyceride futhi idale izingqinamba zokugaya ukudla njengegesi nokuqunjelwa kwabanye abantu ().

I-Lactose, ushukela obisini lwenkomo, cishe aluthinti kakhulu ushukela wegazi kunezinye izinhlobo zikashukela. Noma kunjalo, i-glucose ne-maltose obisini lwelayisi kune-GI ephezulu, okusho ukuthi zigaywa ngokushesha futhi zingakhuphula kakhulu amazinga kashukela egazini ().

Uma ubheka ushukela wegazi lakho, ukukhetha okuhle kakhulu kungaba ubisi lwe-alimondi olungenashukela, njengoba lungenashukela omncane.

Ushukela wemvelo obisini uphehla umzimba wakho nengqondo yakho, kepha amanye athinta ushukela wakho wegazi ngaphezu kwamanye.I-lactose ebisi lwebele nobisi ilusizo ikakhulukazi ezinganeni nasezinganeni ezisencane.

Ungalugwema kanjani ubisi noshukela ongeziwe

Noma ngabe ukhetha ubisi lobisi noma lwe-nondairy, kufanele uhlose izinhlobonhlobo ezingenashukela ukunciphisa ukudla kwakho ushukela owengeziwe.

E-United States, i-Food and Drug Administration (i-FDA) ihlela kabusha amalebula okudla ukuze abize ngokusobala amagremu kashukela owengeziwe - okwenza kube lula ukukhomba ukuthi yimaphi amabele okufanele athengwe noma avikelwe ().

Lo mthetho uzoqala ukusebenza ngoJanuwari 2020 wabakhiqizi abakhulu bokudla kuthi ngoJanuwari 2021 ezinkampanini ezincane ().

Ngaphandle kwe-United States, amalebula okunomsoco angahluka ngokuningiliziwe futhi kufanele afundwe ngokucophelela. Uma ubona noma yiluphi uhlobo lukashukela ohlwini lwezithako, lokho kusho ukuthi kufakiwe.

Amagama ajwayelekile kashukela owengeziwe afaka:

• isiraphu yommbila noma isiraphu yommbila ephezulu-fructose
• isiraphu elayisi ensundu
• umpe we-agave
• ushukela kakhukhunathi
• Imithombo yebhali
• isiraphu yemithombo
• maltose
• fructose

Futhi ungabheka igama elithi "unsweetened" kwilebula.

Kungcono ukhethe ubisi olungenashukela futhi ugweme labo abanoshukela ongeziwe. Kufanele njalo uhlole uhlu lwezithako zamagama akhombisa ushukela ongeziwe.

Okubalulekile

Zonke izinhlobo zobisi ziqukethe ushukela, kodwa asikho isizathu sokugwema ushukela wemvelo, olula obisini olungenashukela.

Ubisi olungenashukela ngumthombo omuhle kakhulu wama-carbohydrate, okusiza ukubhebhezela ubuchopho nomzimba wakho futhi kunganikela nangezinzuzo ezengeziwe.

Noma kunjalo, kufanele njalo ugweme ubisi noshukela owengeziwe ngenxa yemiphumela emibi yezempilo.