Okuqukethwe
Ushukela, njengoba manje waziwa cishe wonke umuntu onentshisekelo ekudleni okunempilo, unezinto eziningi eziyingozi. Okokuqala, ushukela ngama-calories "angenalutho", okuyinto engemnandi ikakhulukazi ekwehliseni isisindo. Akukwazi neze ukulingana zonke izinto ezibalulekile ngaphakathi kwamakhalori abiwe. Okwesibili, ushukela umuncwa ngokushesha, okusho ukuthi unenkomba ephezulu kakhulu ye-glycemic (GI), eyingozi kakhulu kubantu abanesifo sikashukela kanye nabantu abanciphise ukuzwela kwe-insulin noma isifo se-metabolic. Kuyaziwa futhi ukuthi ushukela uvusa ukwanda kwesifiso sokudla nokudla ngokweqile kubantu abakhuluphele.
Ngakho-ke isikhathi eside, abantu basebenzise izinto ezahlukahlukene ezinambitheka kamnandi, kepha bengenazo zonke noma ezinye zezinto eziyingozi zikashukela. Ngokuhlola okuqinisekisiwe ukucatshangelwa ukuthi ukushintshwa kwamaswidi woshukela kuholela ekwehliseni isisindo. Namuhla sizokutshela ukuthi yiziphi izinhlobo zamaswidi ezingamaswidi avame kakhulu wanamuhla, siphawula izici zazo.
Ake siqale ngamagama kanye nezinhlobo eziyinhloko zezinto ezihlobene namaswidi. Kunezigaba ezimbili zezinto ezithatha indawo kashukela.
- Into yokuqala ivame ukubizwa ngokuthi izishukela. Lawa kuvamise ukuba ngama-carbohydrate noma afana nezinto zokwakheka, okuvame ukwenzeka ngokwemvelo, okunambitheka okumnandi nekhalori elifanayo, kepha kugaywa kancane kancane. Ngakho-ke, ziphephe kakhulu kunoshukela, futhi eziningi zazo zingasetshenziswa ngisho nabantu abanesifo sikashukela. Kepha noma kunjalo, azihlukile kakhulu kushukela kubumnandi nokuqukethwe kwekhalori.
- Iqembu lesibili lezinto, ngokuhlukile lihlukile ngesakhiwo kusuka kushukela, nokuqukethwe kwekhalori okunganakwa, futhi empeleni kuthwala ukunambitheka kuphela. Zimnandi kunoshukela emashumini, emakhulwini, noma izinkulungwane zezikhathi.
Sizochaza kafushane ukuthi kusho ukuthini ukuthi “mnandi ngezikhathi ze-N” Lokhu kusho ukuthi ekuvivinyweni "okuyimpumputhe", abantu baqhathanisa izixazululo ezahlukahlukene zokuxuba ushukela nezinto zokuhlola, banquma ukuthi ubumnandi be-analyte bulingana nobani ukunambitheka kwabo, ngobumnandi besisombululo soshukela.
Izingxube ezihlobene ziphetha amaswidi. Empeleni, lokhu akuyona njalo inombolo eqondile, imizwa ingathonya, isibonelo, izinga lokushisa noma izinga lokuhlanjululwa. Futhi amanye amaswidi enhlanganisweni anika ubumnandi obukhulu kunawodwana, futhi kaningi ezikhungweni zeziphuzo basebenzisa izinto ezinoshukela ezahlukahlukene ezahlukahlukene.
UFructose.
Okudume kakhulu esikhundleni semvelaphi yemvelo. Ngokusemthethweni kunenani lekhalori elifanayo noshukela, kepha i-GUY encane kakhulu (~ 20). Kodwa-ke, i-fructose icishe ibe mnandi izikhathi eziyi-1.7 kunoshukela, ngokulandelana, inciphisa inani lekhalori izikhathi eziyi-1.7. Imuncwe ngokujwayelekile. Kuphephe ngokuphelele: kwanele ukusho ukuthi sonke nsuku zonke sidla amashumi amagremu e-fructose kanye nama-apula noma ezinye izithelo. Futhi, khumbula ukuthi ushukela ovamile ngaphakathi kwethu kuqala, uwela phakathi ku-glucose ne-fructose, okungukuthi, ukudla ama-gramu ayi-20 kashukela, sidla u-10 g kashukela no-10 g we-fructose.
I-Maltitol, i-sorbitol, i-xylitol, i-erythritol
Ama-alcohol amaningi, afana noshukela esakhiweni futhi anambitheka kamnandi. Zonke, ngaphandle kwe-erythritol, egaywe kancane ngakho-ke inokuqukethwe kwekhalori okuphansi kunoshukela. Iningi lazo line-GI ephansi engasetshenziswa ngabantu abanesifo sikashukela.
Kodwa-ke, zinohlangothi olubi: izinto ezingadliwe ukudla ukudla kwamanye amabhaktheriya wamathumbu, imithamo ephezulu kakhulu (> 30-100 g) ingaholela ekuqunjelweni, kuhudo, nakwezinye izinkinga. I-Erythritol icwile ngokuphelele, kepha ngesimo esingashintshiwe sikhishwa izinso. Nakhu kuqhathaniswa:
| Into | Ubumnandi ushukela | Ikhalori, kcal / 100g | Isikhulu umthamo wansuku zonke, g |
| I-Sorbitol (E420) | 0.6 | 2.6 | 30-50 |
| I-Xylitol (E967) | 0.9 | 2.4 | 30-50 |
| I-Maltitol (E965) | 0.9 | 2.4 | 50-100 |
| I-Erythritol (E968) | 0.6-0.7 | 0.2 | 50 |
Wonke amaswidi nawo mahle ngoba awasebenzi njengokudla kwamagciwane ahlala emgodini womlomo, ngakho-ke ayasetshenziswa kwinhlafunwa "ephephile yamazinyo". Kepha inkinga yama-calories ayisuswa, ngokungafani ne-sweeteners.
Abathandekayo
Ama-sweeteners amnandi kakhulu kunoshukela, njenge-aspartame noma iSucralose. Okuqukethwe kwawo ikhalori akunakwa uma kusetshenziswa ngobuningi obujwayelekile.
Ama-sweeteners asetshenziswa kakhulu esiwabale kuthebula elingezansi, sibeka ezinye zezici. Amanye ama-sweeteners awekho (i-cyclamate E952, i-E950 Acesulfame), njengoba evame ukusetshenziswa ekuxubeni, engezwe eziphuzweni esenziwe ngomumo, futhi, ngokufanele, asinakho ukukhetha, kungakanani futhi kuphi ukuwengeza.
| Into | Ubumnandi ushukela | Ikhwalithi yokunambitheka | Izici |
| I-Saccharin (E954) | 400 | Ukunambitheka kwensimbi, ukuqeda | Eshibhe (okwamanje) |
| I-Stevia kanye ne-derivatives (E960) | 250-450 | Ukunambitheka okumunyu ukunambitheka okumunyu | Natural Umsuka |
| I-Neotame (E961) | 10000 | Akutholakali eRussia (ngesikhathi sokushicilelwa) | |
| I-Aspartame (E951) | 200 | Ukunambitha okubuthakathaka | Imvelo yabantu. Hhayi ukumelana nokushisa. |
| I-Sucralose (E955) | 600 | Ukunambitheka okuhlanzekile koshukela, isiphetho asikho | Kuphephile kunoma yikuphi ubuningi. Sawubona. |
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I-Saccharin.
Enye yamaswidi amadala kakhulu. Kuvulwe ngasekupheleni kwekhulu leshumi nesishiyagalolunye. Ngesinye isikhathi kwakusolwa i-Carcinogenicity (80-ies), kepha konke ukusola kwahoxiswa, futhi kusathengiswa emhlabeni wonke. Ivumela ukusetshenziswa ekudleni okusemathinini naseziphuzweni ezishisayo. Ububi buphawuleka lapho imithamo emikhulu. Ukunambitheka "kwensimbi" kanye ne-aftertaste. Faka i-cyclamate noma i-Acesulfame saccharin ukunciphisa kakhulu lokhu kungalungi.
Ngenxa yokuthandwa isikhathi eside nokushibhile kuze kube manje sinayo njengenye yamaswidi athandwa kakhulu. Ungakhathazeki, ngemuva kokufunda ku-inthanethi esinye “isifundo” mayelana “nemiphumela emibi” yokusetshenziswa kwaso: kuze kube manje, akukho nokukodwa kokuhlolwa okuveze ubungozi bezilinganiso ezanele ze-saccharin zokwehlisa isisindo, (ngemithamo emikhulu kakhulu kungathinta emathunjini microflora), kodwa osincintisana naye oshibhile kunabo bonke yilokho okubhekiswe kubo ekuhlaseleni kwezentengiso.
UStevia no-stevioside
Le sweetener etholwe ngokukhishwa kumakhambi ohlobo lwe-stevia empeleni i-stevia iqukethe izinto ezahlukahlukene zamakhemikhali ezinambitheka kamnandi:
- 5-10% stevioside (ushukela omnandi: 250-300)
- I-2-4% rebaudioside A - enoshukela kakhulu (350-450) futhi ebabayo okungenani
- 1-2% ukuphindaphinda C
- 1 -XNUMX% i-dulcoside A.
Ngesinye isikhathi i-stevia yayingaphansi kokusola kwe-mutagenicity, kepha eminyakeni embalwa eyedlule, ukuvinjelwa kuyo eYurophu nasemazweni amaningi kwasuswa. Kodwa-ke, kuze kube manje e-US njengesengezo sokudla i-stevia ayixazululwa ngokuphelele, kepha ivunyelwe ukusetshenziswa njengesengezo (i-E960) i-rebaudioside noma i-stevioside ehlanziwe kuphela.
Yize iqiniso lokuthi ukunambitheka kwe-stevia kuphakathi kwamaswidi amabi kunawo wonke - inokunambitheka okumunyu nokuqedwa okungathi sína, ithandwa kakhulu, njengoba inomsuka wemvelo. Futhi yize ama-glycosides omuntu we-stevia eyinto ehlukile ngokuphelele "engokwemvelo" kubantu abaningi, ongayazi ikhemistri, ifana negama elithi "ukuphepha" kanye "nokusebenziseka". ukuphepha kwabo.
Ngakho-ke, i-stevia manje ingathengwa ngaphandle kwenkinga, nakuba ibiza kakhulu kune-saccharin. Ivumela ukusetshenziswa kuziphuzo ezishisayo nokubhaka.
Aspartame
Isetshenziswa ngokusemthethweni kusukela ngo-1981, Efaniswa neqiniso lokuthi, ngokungafani nezinto eziningi ezinoshukela zesimanje ezingezwani nomzimba, i-aspartame ihlanganiswe ngokuphelele (ifakwe kwimetabolism). Emzimbeni yehla ibe yi-phenylalanine, i-aspartic acid, ne-methanol, zonke lezi zinto ezintathu zikhona ngobuningi ekudleni kwethu kwansuku zonke nasemzimbeni wethu.
Ikakhulu, uma kuqhathaniswa ne-aspartame soda, ijusi le-orange line-methanol eningi nobisi lwe-phenylalanine ne-aspartic acid. Ngakho-ke uma othile ezofakazela ukuthi i-aspartame iyingozi, ngasikhathi sinye kuzofanele akhombise ukuthi uhhafu noma ngaphezulu kuyingozi ijusi elisha lewolintshi noma i-yogurt ephilayo ephindwe kathathu eyingozi.
Ngaphandle kwalokhu, impi yezokumaketha ayizange imdlule, futhi imfucuza ejwayelekile kwesinye isikhathi iwela ekhanda lomthengi ongaba khona. Kumele kuqashelwe, kepha, ukuthi umthamo ovunyelwe kakhulu we-aspartame mncane, yize uphakeme kakhulu kunezidingo ezifanele (lawa angamakhulu amaphilisi ngosuku).
Ukunambitheka kuphakeme ngokuphawulekayo kune-aspartame ne-stevia, ne-saccharin - cishe ayinayo i-aftertaste, futhi i-aftertaste ayibalulekile kangako. Kodwa-ke, kunenkinga enkulu ye-aspartame uma iqhathaniswa nayo - ayivunyelwe ukushisa.
I-Sucralose
Umkhiqizo omusha ongaphezulu kithi, yize uvulwe ngo-1976, futhi wagunyazwa ngokusemthethweni emazweni ahlukene kusukela ngo-1991 .. Umnandi kunoshukela izikhathi ezingama-600. Inezinzuzo eziningi ngaphezu kwala maswidi achazwe ngenhla:
- ukunambitheka okuhle kakhulu (cishe okungahlukaniseki noshukela, akukho ukunambitheka)
- ivumela ukushisa okusetshenziswe ekubhakeni
- i-inert biologically (ungaphenduli ezintweni eziphilayo, ukuboniswa okuqinile)
- umkhawulo omkhulu wokuphepha (ekusebenzeni kokulinganiswa kwamashumi ama-milligram, kucatshangwa ukuthi ekuhlolweni kwezilwane inani eliphephile alikho ngisho namagremu, kodwa endaweni ethile engxenyeni yeNdebe yeSucralose emsulwa)
Ububi bukodwa kuphela - inani. Ngokwengxenye mhlawumbe lokhu kungachazwa yiqiniso lokuthi nakuba kuwo wonke amazwe iSucralose ithatha indawo yezinye izinhlobo zamaswidi. Futhi njengoba sithuthela emikhiqizweni emisha eyengeziwe, sizokhuluma ngeyokugcina yayo, evele kamuva nje:
INeotame
Iswidi entsha, emnandi kunoshukela ngo-10000 (!) Futhi (ngokuqonda: kumithamo enjalo ye-cyanide - kuyinto ephephile). Ngokufana nokwakheka kwe-aspartame, ihlanganiswa nezakhi ezifanayo, umthamo kuphela ongaphansi izikhathi ezingama-50. Kuvunyelwe ukufudumeza. Ngoba empeleni ihlanganisa izinzuzo zawo wonke amanye amaswidi, kungenzeka ukuthi ngelinye ilanga izothatha indawo yayo. Okwamanje, yize ivunyelwe emazweni ahlukene, bambalwa kakhulu abantu abake bayibona.
Ngakho-ke yini engcono, ukuqonda kanjani?
Into ebaluleke kakhulu ukuqonda ukuthi
- wonke amaswidi avunyelwe aphephile ngobuningi obanele
- wonke ama-sweeteners (futhi ikakhulukazi ashibhile) ayizinto zezimpi zokumaketha (kufaka phakathi abakhiqizi boshukela), futhi inani lamanga ngazo liphezulu kakhulu kunemikhawulo lapho kungenzeka ukuyiqonda kumthengi ojwayelekile
- khetha okuthandayo kakhulu, kuzoba inketho enhle kakhulu.
Sizofingqa lokhu okungenhla kuphela ngamazwana ngezinganekwane ezithandwayo:
- I-Saccharin yi-sweetener eshibhile, ejwayelekile, futhi ejwayelekile kakhulu. Kulula ukufika yonke indawo, futhi uma ukunambitheka kukufanele, kuthengeka kakhulu ngayo yonke indlela yokushintsha ushukela.
- Uma uzimisele ukudela ezinye izimfanelo zomkhiqizo ukuze uqiniseke ukuthi "ungokwemvelo", khetha i-stevia. Kepha uqonde ukuthi ukungathathi hlangothi nokuphepha akuhlobene.
- Uma ufuna i-sweetener ecwaningwe kakhulu futhi mhlawumbe ephephile - khetha i-aspartame. Zonke izinto eziphuka emzimbeni ziyafana nokudla okujwayelekile. Lapha kuphela ngokubhaka, i-aspartame ayisihle.
- Uma udinga i-sweetener esezingeni eliphakeme - ukuthobela ukunambitheka koshukela, nokuvikeleka kokuhlinzekwa okuphezulu kokucabanga okubalulekile - khetha iSucralose. Kuyabiza kakhulu, kepha mhlawumbe kuwe, kuzokufanele imali. Zama.
Yilokho kuphela okudingeka ukwazi ngama-sweeteners. Futhi ulwazi olubaluleke kakhulu ukuthi ama-sweeteners asiza abantu abakhuluphele ukuba banciphise isisindo futhi uma ungakwazi ukuyeka ukunambitheka okumnandi, i-sweetener ingukukhetha kwakho.
Ukuthola okuningi ngamaswidi bheka ividiyo engezansi:
Ngabe Ama-Sweeten Artificial APHEPHILE ?? UStevia, Monk Fruit, Aspartame, Swerve, Splenda nokuningi!
