Njengoba kunezinhlobo eziningi ze-ushukela ezongeziwe laphaya, kungokwemvelo ukuzibuza ukuthi kukhona yini okungcono kuwe kunabanye. Kodwa uma kukhona umehluko omncane phakathi koju, ushukela nezinye izitshalo ezengeziwe , impendulo emfushane ukuthi uju kanye noshukela kokubili kushukela ushukela ... into emzimbeni wakho awudingi futhi okufanele uzame ukungena ngaphansi kwakho ukudla.
Uju Kunemvelo; Akusikho Okuhle?
Ngokuvamile ucabanga ukuthi uju unempilo kunokushukela. Phela, kungcono "ngokwemvelo" kunokweshukela omhlophe ococekile futhi unomlando omude wokusetshenziswa kwamakhambi asekhaya. Kodwa nakuba ushukela oluncane kangcono, uju usazoba neshukela eziningana ezilula: i-fructose, i-glucose, i-sucrose, nabanye.
Uju luphakeme e-fructose kunokushukela omhlophe, futhi lokho akuyona into enhle. I-Fructose yilona uhlobo lweshukela oluxhumene nesifo se-metabolic -iqoqo lezimiso ezandisa ingozi yesifo senhliziyo nesifo sikashukela.
Ucwaningo
Lokho kuthiwa, kunesithakazelo sokucwaninga mayelana nobusi njengokweshukela okungcono kangcono kwabanesifo sikashukela.
Isifundo se-2014 eMnyangweni we-Pakistan Medical Association sibheke impendulo ye-glycemic yabantu abanesifo sikashukela emkhakheni uju noma ushukela. Bathola ukuthi nakuba ubusi noshukela bobabili bephakamisa ushukela egazini, ushukela wegazi waqala ukubuyela esimweni esivamile ngokushesha ngemva koju kunokweshukela, okubonisa kancane impendulo ye-glycemic.
Enye iphephandaba le-2014 le- Journal of Diabetes kanye ne-Metabolic Disorders livuselela isithakazelo somtholampilo uju-ikakhulukazi uhlobo oluthile lwezinyosi (tualang) kanye nezifundo eziye zaphakamisa uju ngokuhambisana nezidakamizwa ezilwa nesifo sikashukela zithuthukise ukulawulwa kwe-glycemic. Uju luphakeme kuma-antioxidants futhi lokhu kungabangela izinzuzo ezikhona.
Amanani okudla okunomsoco
I-pound for pounds, izakhi ezinothile kanye noshukela omhlophe zifana okufanayo. Kodwa-ke, phawula ukuthi isipuni sejuju sinesisindo sikashukela omhlophe kakhulu, ngakho-ke uju lunama-khalori angaphezulu uma kulinganiswa nezindlela zasendlini. Ukuze ube okuqondile, isipuni samashukela omhlophe unama-khalori angu-15 futhi isipuni sejuju sinama-khalori angu-21.
Ukungafani kokunambitheka
Uju lumnandi kunoshukela omhlophe, ngakho-ke uma unakekelwa ukunambitheka uju njenge-sweetener, ungase utholakale ngokusebenzisa okuncane ukuze uthole ukudla okune-sweeten. Kodwa-ke, njengoba uju ine-carbohydrate kancane kanye ne-kilojoule ngayinye, ukonga ushukela wegazi ozothola ngokwenza lokhu kushintshwe kuzoba mncane.
Thatha umlayezo wasekhaya
Uju lungaba isiphuzo esingcono kunoshukela kubantu abanesifo sikashukela, kodwa kufanele usazama ukunciphisa inani lazo zonke izinhlobo zokunambitheka- okufaka phakathi uju-ekudleni kwakho. Qinisekisa ukuthi ubala lawa ma-carbohydrates engeziwe ohlelweni lwakho lokudla, ngoba ngabe aphuma ushukela noma uju, azothinta ushukela wakho wegazi ngokulinganayo.