Sivame ukuzwa ukuthi ushukela ulungele ubuchopho, ukuthi ushukela kunzima ukuphila ngaphandle kwawo, njalonjalo. Imvamisa ngithola izinkulumo ezinjalo ezivela kubamele isizukulwane esidala - ogogo abafuna ukondla ingane yami noma abazukulu babo ngamaswidi, ngikholelwa ngobuqotho ukuthi kuzozuzisa bona.
I-glucose (noma ushukela) osegazini ngophethiloli umzimba ogijima kuwo. Ngomqondo obanzi wegama, ushukela uyimpilo.
Kodwa ushukela noshukela kwehlukile. Isibonelo, kukhona ushukela otholakala ngokwemvelo ezitshalweni esizidlayo. Bese kuba khona ushukela, ofakwa cishe kukho konke ukudla okucutshungulwayo. Umzimba awudingi ama-carbohydrate kusuka kushukela owengeziwe. I-glucose yenziwa nganoma imaphi ama-carbohydrate angena emlonyeni wethu, hhayi uswidi kuphela. Futhi ushukela owengeziwe awunawo umsoco noma inzuzo kubantu.
Isibonelo, i-World Health Organization incoma ukuthi ungafaki ushukela (noma ushukela wamahhala, njengoba bewubiza kanjalo) nhlobo. I-WHO isho ushukela wamahhala: 1) ama-monosaccharides nama-disaccharides ENGEZIWE ekudleni noma eziphuzweni ngumkhiqizi wale mikhiqizo, umpheki noma umthengi wokudla ngokwakhe, 2) ama-saccharides akhona ngokwemvelo kuju, ama-syrups, ijusi yezithelo noma ukugxila kwezithelo. Lezi zincomo azisebenzi kushukela otholakala emifino nezithelo ezintsha kanye nobisi.
Kodwa-ke, umuntu wanamuhla udla ushukela owengeziwe kakhulu - kwesinye isikhathi ngokungazi. Kwesinye isikhathi siyifaka ekudleni kwethu, kepha iningi loshukela ongeziwe uvela ekudleni kwesitolo okulungisiwe nokulungisiwe. Iziphuzo ezinoshukela namabele okusasa kwasekuseni yizitha zethu eziyingozi kakhulu.
I-American Heart Association incoma ukunciphisa kakhulu ushukela owengeziwe ukunciphisa ukubhebhetheka kobhadane lokukhuluphala nesifo senhliziyo.
Ithisipuni elilodwa liphethe amagremu amane kashukela. Ngokuya ngezincomo zeNhlangano, ekudleni kwabesifazane abaningi, ushukela ongeziwe akufanele ube ngaphezu kwe-4 kcal ngosuku (cishe amathisipuni ama-100, noma ama-6 amagremu kashukela), futhi ekudleni kwamadoda amaningi, kungabi ngaphezu kwe-24 kcal ngosuku (cishe amathisipuni ayi-150, noma ama-gramu angama-9 kashukela).
Ukwanda kwamanye ama-sweeteners kuyasidukisa, okwenza kube nzima ukuqonda ukuthi ushukela ofanayo ufihliwe ngaphansi kwegama lawo. Ezweni elihle, ilebula lizositshela ukuthi mangaki amagremu kashukela ukudla ngakunye okuqukethe.
Iziphuzo ezimnandi
Iziphuzo eziqabulayo zingumthombo oyinhloko wama-calories amaningi angaba nomthelela ekuzuzeni isisindo futhi angabi nenani lokudla okunempilo. Ucwaningo lubonisa ukuthi ama- carbohydrate “awuketshezi”, njengalawo atholakala kumajusi asezitolo, isoda, nobisi olunoshukela, awasigcwalisi njengokudla okuqinile. Ngenxa yalokhu, sisazizwa silambile, ngaphandle kokuqukethwe okuphezulu kwekhalori kulezi ziphuzo. Babhekene nokuthuthukiswa kohlobo lwesibili sikashukela, isifo senhliziyo nezinye izifo ezingalapheki.
Ikani lesoda elijwayelekile liqukethe cishe ama-kilocalories ayi-150, futhi cishe wonke lawa makhalori avela kushukela - imvamisa isiraphu yommbila ephezulu ye-fructose. Lokhu kulingana nezipuni eziyi-10 zikashukela wetafula.
Uma uphuza okungenani ikani elilodwa lalesi siphuzo nsuku zonke futhi ngasikhathi sinye ungakunciphisi ukudla kwakho ikhalori kweminye imithombo, uzothola cishe ama-4-7 kilograms ngonyaka.
Izinhlamvu nokunye ukudla
Ukukhetha ukudla okuphelele, okungasetshenziswanga kwasekuseni (njenge-apula, isitsha se-oatmeal, noma okunye ukudla okunohlu olufushane kakhulu lwezithako) kungasiza ukuzivikela kushukela owengeziwe. Ngeshwa, ukudla okuningi kwendabuko kwasekuseni, njengokudla kwasekuseni, amabha okusanhlamvu, i-oatmeal enamakha, nezimpahla ezibhakiwe, kungaqukatha ushukela omningi owengeziwe.
Ungayibona kanjani ushukela ongeziwe kwilebula
Ukubala ushukela ongeziwe ohlwini lwezithako kungaba uphenyo oluncane. Ufihla ngaphansi kwamagama amaningi (inombolo yabo idlula ama-70). Kepha ngaphandle kwawo wonke la magama, umzimba wakho uhlanganisa ushukela ofakiwe ngendlela efanayo: awuhlukanisi phakathi koshukela onsundu, uju, i-dextrose, noma isiraphu yelayisi. Abakhiqizi bokudla bangasebenzisa okokunandisa okungahlobene noshukela ngokwemigomo (igama elithi “ushukela” empeleni lisebenza kuphela kushukela wetafula noma i-sucrose), kodwa lezi yizo zonke izinhlobo zikashukela ezingeziwe.
Ngezansi amanye amagama afake izikhumba zikashukela kumalebula:
- umpe we-agave,
- Ijusi likamoba elifingqiwe,
- isiraphu yemithombo,
- Ushukela onsundu,
- i-fructose,
- usiraphu we-maple,
- amakristalu omhlanga,
- ijusi yezithelo igxila,
- ama-molasses,
- ushukela kamoba,
- ushukela,
- ushukela ongacoliswanga,
- isiphuzo samabele,
- isiraphu yamabele ephezulu ye-fructose,
- sucrose,
- isiraphu yamabele,
- uju,
- isiraphu,
- i-crystalline fructose,
- guqula ushukela,
- dextrose,
- maltose.