Funda nge-Agave, i-Stevia, ne-Monk Fruit Extract
Uma kuziwa ekuhleleni kokudla, abantu abanesifo sikashukela kufanele bagxile emgangathweni nangokwakheka kwama-carbohydrate abawadlayo. Eqinisweni, i-American Diabetes Association iphakamisa ukuthi abantu abanesifo sikashukela kufanele bakhuthazwe ukuba bafake ama-carbohydrate ahlanjulisiwe futhi bafake ushukela ogcwele okusanhlamvu, izithelo, imifino nezithelo. Ngezinye izikhathi, ukudla nokuphuza okunye kudinga ushukela.
Ukuguqula ushukela owenezelwe noshukela abathintekayo kungasiza ekwandiseni ukulahlekelwa kwesisindo nokunciphisa ushukela egazini, nokho, kunemiphumela engavamile. Abaningi abashintshi abathintekayo, okunye okubizwa ngokuthi ama-sweeteners okungewona okunomsoco, aqukethe izithako zokufakelwa. Uma ubheka ukugwema izithako zokufakelwa ungazama ukudlala okwemvelo, kepha akuzona njalo impilo. Yingakho kubalulekile ukuba ngumthengi onolwazi, ulinganise ubuhle kanye nokuqapha, njalo usebenzise ukulawula ingxenye.
Izithelo Zomvelo Zine-Sugar nama-Carbohydrate
Ezinye izindlela ezingokwemvelo zokushukela etafuleni elimhlophe zikhona namakhobohydrate amaningi noma ngaphezulu kuneshukela etafuleni kanye nenani eliphakeme le-glycemic. Abathandekayo abanjengoju, isiraphu yembewu, ushukela obomvu, kanye nesiraphu ye-maple bangenza ishukela legazi lakho futhi bakwenze ube nesisindo uma kudliwa ngokweqile. Kodwa, kunezithelo ezimbalwa ezingokwemvelo ongazama uma zihambisana nezidingo zakho zokudla.
I-Agave Nectar?
I-Agave nectar ivela esitshalweni se-Agave. Sekusetshenziselwe amakhulu eminyaka njenge-sweetener, ikakhulukazi ama-Aztec. I-nectar iyakuthandeka futhi inokuvumelana okufana noju. I-Agave iyisithandwa esithandwayo semvelo ngoba kukholakala ukuthi sinomdwebo ophansi we-glycemic (GI) kunethusi ushukela noma uju.
Inkomba ye-glycemic ye-agave yamanzi iphakathi kuka-20 kuya ku-30, kanti ushukela ovamile unama-GI angama-60 kuya ku-65. Ukudla okunomqondo ophansi we-glycemic kuvame ukuphakamisa ushukela wegazi ngokuhamba kancane. Njengoba siyazi, uma kuziwa ngesifo sikashukela, wonke umuntu uhlukile ngakho kungcono kakhulu ukubona ukuthi ushukela wakho wegazi uphendula kanjani ngaphambi kokwenza indawo.
Ngokuqondene nezondlo zokudla, uma kuqhathaniswa noshukela, isipuni esisodwa se-agave sezinhlayiyana sinama-khalori angama-60 nama-gram angu-16 ushukela. Isamba esifanayo soshukela granulated liqukethe cishe ama-calories angu-45 kanye nama-gramu angu-12 ushukela. Ngakho-ke, ukusebenzisa i-agave njengendlela esikhundleni soshukela ngeke kusindise ama-calories. Kodwa kufanele usebenzise kancane ngoba i-agave ijwayele ukunambitha okumnandi kunoshukela. Isibonelo, uma ususe isipuni esisodwa soshukela nge-isipuni esisodwa se-agave, ungalondoloza amakholori angu-30 nama-8 amagremu ushukela.
Khumbula futhi ukuthi i-agave i-90% fructose. Lapho i-fructose i-metabolized, iningi liya esibindi esikhundleni segazi, lapho lingakhuphula ushukela wegazi. Kodwa, nakuba kungenakuphakamisa ushukela wegazi ngokushesha, ukungena okukhulayo kungakhuphula i- triglycerides , uhlobo lwamafutha egazini lakho elihlobene nengozi eyengeziwe yesifo sikashukela, isifo se-syndrome, nesifo senhliziyo.
Ngakho-ke, uma usuvele une- triglycerides ephezulu noma ezinye izingozi zesifo senhliziyo (abantu abaningi abanesifo sikashukela sohlobo lwe-2), cishe ukusebenzisa i-agave ngokuhlakanipha kancane.
Stevia
I-Stevia yinye isitshalo esetshenziswe kusukela ezikhathini zokuqala njengomthombo omuhle. Ikhula eNingizimu Melika, futhi amaqabunga afana nesimo esifanayo nomndeni wakubo. I-stevia oyithenga esitolo i-steviol glycosides-rebaudioside A ne-stevioside, ekhishwa emaqabunga esitshalo se-Stevia rebaudiana Bertoni. Ngenxa yokuthi uStevia unama-200-300 amahle kunothukela, kuthatha kancane kakhulu ukwenza izinto zibe mnandi. Lokhu kusika ngokuzenzakalelayo amakholori nama-carbohydrate.
Iphakethe elilodwa le-stevia linama-calories angu-0 no-1 g we-carbohydrate.
Ekhasini lesikhundla, i-Academy of Nutrition and Dietetics efingqa ukuhlolwa okuyisihlanu okungahleliwe okuhlola imiphumela ye-stevia uma kuqhathaniswa ne-placebos egazini legazi, amazinga e-insulini, umfutho wegazi ophezulu kanye nesisindo somzimba. Ucwaningo lubike ukuthi alukho umphumela ongazi glucose, amazinga e-insulini, umfutho wegazi ophakeme, nesisindo somzimba. Esinye isifundo esibonisa imiphumela encane, izihloko ezine-type 2 zesifo sikashukela zibikwe ukunciphisa i-postprandial (emva kokudla) i-glucose yegazi ne-glucagon impendulo ngemva kwesidlo sokuhlolwa se-stevia ne-placebo.
I-Monk Fruit Extract
Ukukhishwa kwesithelo seMonk, eyaziwa nangokuthi, uLuo han guo, uSiraitia grosvenorii, noma i-Swingle izithelo ezikhishwayo, iyinhlanganisela ye-cucurbitane glycosides, eyaziwa njenge-mogrosides. Ikhishwa esitshalweni esivela eSouth China. Ukukhishwa kwesithelo se-monk kulinganiselwa ukuthi kube izikhathi ezingaba ngu-150 kuya kwezingu-300 ezinomusa kune-sugar table evamile, futhi kubikwe ukuthi kune-aftertaste emazingeni aphezulu.
Iphakheji elilodwa le-0.8-gram le-Monk Fruit Ngomshwana oqukethe i-1 gram ye-carbohydrate nama-calories angu-0, okwenza kube okunye okunye kwekhalori ephezulu, okukhethwa kukho okuphezulu kwe-carbohydrate.
Inkinga nge-monk izithelo ezikhishwe ziyizinhlangothi ezimbili. Ngenxa yokuthi kunzima ukwenza, kungabiza. Ngaphezu kwalokho, nakuba i-FDA ibona ukuthi iQaphela Ngokujwayelekile njenge-Safe (GRAS), kunezifundo ezinomkhawulo ezihlolisisa ukuphazamiseka kwesikhathi eside okusho ukuthi ayikho i-Acceptable Daily Acake (ADI) esungulwe.
Izwi elivela
Uma ubheka ukulahlekelwa isisindo noma ukunciphisa ushukela wakho wegazi kunalokho uzodinga ukusika amakhalori nama-carbohydrate. Ukuhambisa ama-carbohydrate ahlanzekile njengoshukela nama-sweeteners angewona okunomsoco angasiza ekufinyeleleni isisindo sakho kanye nemigomo yokushukela egazini, noma kunjalo, le mikhiqizo iqukethe izithako zokufakelwa. Kunamanye ama-sweeteners eminye yemvelo emakethe, kodwa ngaphambi kokuthi ushintshe, nquma ukuthi iyiphi enye engcono kakhulu kuwe. Njalo cabanga ukuthi leyo ngxenye ilawula izindaba.
> Imithombo:
> Academy of Nutrition and Dietetics. Isikhundla se-academic yokudla kanye ne-dietetics: ukusetshenziswa kwezithako ezinomsoco nezondlo. I-J Acad Nutr Diet. 2012; 112: 739-758.
> Ukuphathwa Kwezokudla Nezidakamizwa. Ulwazi olungeziwe mayelana nokuphakama okukhulu okunamandla okuvunyelwe ukusetshenziswa kokudla emazweni ahlangene.