Buka lawa mithombo engcolile ye-Sugar
Ushukela ukhona yonke indawo esitolo sakho! Kubonakala ngokucacile ekudleni okuningi, okufana nokudla okusanhlamvu, amaqebelengwane, amakhukhi kanye ne-candy. Kodwa futhi ugijime ngaphansi kwamagama amaningi ahlukene emikhimbini ongase ungasoze uyasola. Ukudla okungahle kubonakale kumnandi, okufana nesobho elisemathinini kanye nomshukela we-spaghetti nakho kungalimaza ushukela.
Ngisho noma ushukela namanye ama-carbohydrate alula angadlala indima ekudleni kwesifo sikashukela kahle , imithombo efihliwe yoshukela ingaphazamisa izinhlelo ezinhle zokudla okunomsoco.
I-American Heart Association iphakamisa ushukela owedlulele owenziwe amathisipuni ayisithupha ngosuku ngabesifazane; 9 amadoda. Ukubeka lokho ngokwemigremu, khumbula lokhu: ithisipuni eyodwa ye-ushukela etafuleni ine-4 amagremu eshukela. Ngakho ungabona ukuthi lokho kwanezela kanjani kalula.
Amaphesenti amaqiniso okudla okunomsoco ezintweni zokudla azihlukanisi phakathi kokushukela okweziwe nokwemvelo. (Ushukela ongokwemvelo luhlobo olwenzekayo, yebo, ngokwemvelo ekudleni, njenge-lactose emikhiqizweni yobisi noma i-fructose ezithebeni.) Ngakho ukuze uthole ukuthi ukudla kunesifo sikashukela, kufanele ubheke kancane kancane phansi kwelebula ohlwini lwezithako.
Uma ubheka uhlu, qiniseka ukuthi uyaqhubeka, ngisho noma uthola uhlobo olulodwa lweshukela. Imikhiqizo eminingi inezinhlobo ezintathu noma ngaphezulu ushukela kuzo!
Amagama avamile kaShukela
U-Sugar uhamba nge-incognito ngaphansi kokungafani okuningi. Nazi ezinye zamagama ajwayelekile:
- ushukela wethebula
- ushukela omnyama
- ushukela oluyimpuphu
- agave
- i-molasses
- ushukela lomoba
- isiraphu yengqolowa
- izinhlanzi
- uju
- usiraphu we-maple
- ijusi yezithelo ezigxilisiwe
- i-fructose ephezulu ye-corn isiraphu
- ishukela sebhontshisi
- iphuma ijusi lomhlanga
Amagama ajwayelekile ajwayelekile eShukela
Kodwa-ke kungathola kancane okukhohlisayo. Kunezinye ushukela ezingase zingabi amagama owaqaphelayo. Lezi zivame ukuphela "-ose" njenge-sucrose (ushukela etafuleni).
Okunye "-ukuthi" izinhlobo zoshukela ziyi:
- i-glucose (aka dextrose)
- i-lactose
- i-maltose
- fructose
Okufanele Ukwazi Ngezolimo Zoshukela
Ukuziqhenya nakakhulu yizona "-ols" eziyisisekelo sokushukela utshwala. Lokhu kusho ukuthi, ngenkathi bengenayo amakholori afanayo noma ama-carbohydrate ashukela avamile, angase ashintshe impilo yakho. Abanye abantu bakunzima ukugaya ama-sugar alcohols futhi bangase babhekane nokucindezeleka kwe-GI, njengokubhuqa nokuhuda. Iningi lezinyosi zokuhlakulela ezingenayo ushukela kanye nemigodi yokuphefumula nezinye izinhlobo "imikhiqizo engenashukela" zinokuphuza utshwala kuzo. Abanye abantu bakhetha ukudla okungenashukela ukuze banciphise ushukela owengeziwe. Kodwa qaphela: uma i-carbohydrate udinga ukubala (okuyiyona ndlela ekudleni kwesifo sikashukela), yazi ukuthi ngisho nokudla okungenayo ushukela kungaba namanani afanayo we-carbohydrate ezindleleni zabo ezivamile. Amazwi okufunayo:
- sorbitol
- xylitol
- mannitol
- maltitol
- i-lactitol
- isomalt
- i-glycerol