Okuqukethwe
Kungabonakala sengathi kungaba lula ukuthenga esikhundleni sejamu yendabuko (ngoshukela ongeziwe, kunjalo) ujamu ngombhalo omuhle futhi oziqhenyayo "ngaphandle koshukela"? Kubonakala ngathi ukuthi njengoba ukwakheka kungaqukethe ushukela ofanayo we-granulated, khona-ke sinomkhiqizo okungenani ongenabungozi kumzimba nomzimba wonkana. Kodwa, njengoba kwenzeka, lo mgqomo uqukethe nempukane emafutheni, futhi ubizwa ngokuthi indawo yoshukela.
Obambela ushukela, okungekho obala kangako, kungumkhiqizo othandwayo etafuleni lalabo abanakekela isibalo sabo. Kubonakala sengathi ayinangozi ngokuphelele futhi iyasiza. Iyanambitheka kamnandi, iyakha futhi ayinamakhalori amaningi njengoshukela ojwayelekile. Kodwa-ke, akuyona yonke into elula kangako. Kubonakaliswa kanjani ukulimala komuntu obambele ushukela? Lapho simuncwa, ama-buds okunambitha anikeza isignali. Lapho ubumnandi bungena emzimbeni, ukukhiqizwa okubukhali nokunamandla kwe-insulin kuqala. Kulokhu, izinga likashukela lehla, futhi ama-carbohydrate esiswini awanikezwa.
Yini ushukela
Uma sikhumbula inkambo eyisisekelo yamakhemikhali esikole, khona-ke into eyi-sucrose ibizwa ngokuthi ushukela. Inokunambitheka okumnandi futhi, ngasikhathi sinye, incibilika ngokuphelele emanzini (kunoma yikuphi ukushisa). Lezi zakhiwo zivumela i-sucrose ukuthi ibe wusizo cishe kuzo zonke izinhlaka - idliwa njenge-mono-ingredient, nanjengesinye sezitsha zokudla.
Uma umba ujule kancane, ungakhumbula ukuthi kuya ngesakhiwo samakhemikhali, ushukela uhlukaniswe ngamaqembu amaningi: ama-monosaccharides, ama-disaccharides, ama-polysaccharides.
I-Monosaccharides
Lezi yizinto eziyisisekelo zalo lonke uhlobo lukashukela. Isici sabo esivelele ukuthi, bangena emzimbeni, bahlehlela ezakhiweni, zona ezingaboli futhi zihlale zingashintshiwe. Ama-monosaccharides aziwa kakhulu yi-glucose ne-fructose (i-fructose i-glucose isomer).
Ama-disaccharides
Njengoba igama liphakamisa, kuyinto eyakhiwa ngokuhlanganisa ama-monosaccharides amabili. Isibonelo, i-sucrose (iqukethe i-monosaccharides - i-molecule eyodwa ye-glucose ne-molecule eyodwa ye-fructose), i-maltose (ama-molecule amabili eglucose) noma i-lactose (i-molecule ye-glucose eyodwa ne-molecule eyodwa ye-galactose).
polisaharidы
Lawa angama-carbohydrate wesisindo aphezulu aqukethe inani elikhulu lama-monosaccharides. Isibonelo, isitashi noma i-fiber.
Ushukela yi-carbohydrate ephezulu (380-400 kcal nge-100 g), ethathwa kalula ngumzimba. Ngasikhathi sinye, ushukela ngandlela thile (wemvelo, ongeziwe, ofihliwe) ukhona cishe kunoma imuphi umkhiqizo wokudla okhula engadini noma olinde emaphikweni eshalofini lesitolo.
Yini esikhundleni sikashukela
Umbuzo othi “Yini esikhundleni sikashukela” nokuthi “Ingabe okunye okufaka ushukela kuyingozi” uvela kumuntu cishe ngasikhathi sinye. Imvamisa, abantu bangena esikhundleni sikashukela ezimweni ezimbili: kungaba ekudleni bese ugcina irekhodi eliqinile lekhalori, noma ngenxa yezinkinga ezithile zempilo, uchwepheshe uncoma ukuthi unciphise ukuphuza kwakho ushukela, noma ukukuqeda ngokuphelele.
Bese kubonakala isinandi. Awudingi ukuba nolunye ulwazi olujulile lokuqonda ukuthi iswidi yinto engathatha indawo kashukela ekudleni. Ngesikhathi esifanayo, akulula ukuboleka - akekho onentshisekelo yokushintshanisa i-awl ngensipho, kodwa ekugcineni ukuthola umkhiqizo "ophelele" kakhulu. Izakhiwo zayo kufanele zifane noshukela ngangokunokwenzeka (ukunambitheka okumnandi, ukuncibilika okuphezulu emanzini), kepha ngasikhathi sinye, kufanele kube nezici eziningi ezihlukile zomzimba (ngokwesibonelo, kukholakala ukuthi umuntu obambela ushukela ayinayo imiphumela emibi ku-carbohydrate metabolism).
Umkhiqizo onempahla efanayo utholwe e-United States ngasekupheleni kwekhulu leshumi nesishiyagalolunye. ISaccharin, uKonstantin Fahlberg adonse kuyo, imnandi kakhulu kunoshukela (lokhu kwaba lusizo ikakhulukazi phakathi neMpi Yezwe Yokuqala). Futhi lapho, emashumini eminyaka ambalwa kamuva, ososayensi bazisa umhlaba wonke ukuthi ushukela wukufa okumhlophe okunambitheka obumnandi, ezinye izindlela zoshukela zathelwa ezandleni zabathengi.
Umehluko phakathi koshukela nezithako zawo
Lapho uthatha isinqumo sokuthi iyiphi indawo engakhetha ushukela ongayikhetha, udinga ukuqonda ukuthi inhloso eyinhloko yoshukela ohlukile ukunikeza umuntu umuzwa ofiselekayo omnandi emlonyeni, kodwa uwuthole ngaphandle kokubamba iqhaza kukashukela. Lokhu ngumehluko omkhulu phakathi kukashukela nezinto ezingangena esikhundleni sawo: ngenkathi kugcinwa izakhiwo zokunambitheka zikashukela, okukushintshayo akuqukethe ama-molecule eglucose ekubunjweni kwawo.
Ngaphezu kwalokho, "izimbangi" zendawo ehloniphekile ekudleni komuntu zihlukaniswa ngezinga lobumnandi. Uma kuqhathaniswa noshukela ovame kakhulu, abangena esikhundleni banokunambitheka okunothe kakhulu (kuya ngohlobo lweswidi, bangamashumi amaningana, futhi kwesinye isikhathi kumnandi izikhathi ezingamakhulu kunoshukela), okunganciphisa kakhulu inani labo enkomishini yekhofi lakho olithandayo , futhi, ngokufanele, okuqukethwe ikhalori esitsheni (ezinye izinhlobo zokufaka esikhundleni zinokuqukethwe okungu-zero calorie).
Izinhlobo zamaswidi
Kodwa esikhundleni sikashukela sihlukile komunye nomunye hhayi kuphela kunani lamandla, kepha futhi, ngokwesisekelo, imvelaphi (ezinye izinhlobo zikhiqizwa elebhu, kanti ezinye zingokwemvelo). Futhi ngenxa yalokhu, zithinta umzimba womuntu ngezindlela ezihlukile.
Okufakwa esikhundleni sikashukela wemvelo
- i-sorbitolI-Sorbitol ingabizwa ngokuthi umnikazi werekhodi ekusetshenzisweni kwayo - ifakwe ngenkuthalo embonini yokudla (ukuhlafuna izinsini, imikhiqizo yenyama ephelile, iziphuzo ezibandayo), nasezimbonini zezimonyo nezemithi. Ekuqaleni, abantu abanesifo sikashukela abazange babhekane nombuzo othi "iyiphi indawo yoshukela ongakhetha" - yebo, i-sorbitol! Kodwa kamuva kwavela ukuthi ikhambi lalingekho endaweni yonke njengoba lalibonakala ekuqaleni. Okokuqala, i-sorbitol inama-kilojoule amaningi, futhi okwesibili, ayinazo izinto ezinoshukela ezinamandla (cishe i-40% imnandi ngaphansi kunoshukela). Ngaphezu kwalokho, uma umthamo weqiwe ngo-40-50g, ungabangela umuzwa wokucanuzela kwenhliziyo.
Okuqukethwe kwekhalori ye-sorbitol kungu-3,54 kcal / g.
- I-XylitolLesi siphuzo esingokwemvelo sikhishwa ezikhwebhweni zommbila, izingongolo zikamoba, nokhuni lwe-birch. Abantu abaningi bakhankasela lolu hlobo lokungena esikhundleni sikashukela ngoba lunenkomba ephansi ye-glycemic futhi umphumela wayo emazingeni kashukela egazi mncane, kepha kukhona nokubi. Uma inkambiso yansuku zonke idlulwa ngu-40-50g, ingavusa isisu esithukuthele.
Okuqukethwe kwekhalori kwe-xylitol kungu-2,43 kcal / g.
- Isiraphu ye-AgaveIsiraphu ifana noju, yize incane futhi imnandi kunomkhiqizo wokufuya izinyosi. Isiraphu ye-Agave inenkomba ephansi ye-glycemic kanye nekhono elihlaba umxhwele lokwenza ukudla kube mnandi (futhi, noma yikuphi - ngoba umkhiqizo uncibilika ngokuphelele emanzini) - icishe iphindwe kabili kunoshukela. Kepha le sweetener iyelulekwa ukuthi ingasebenzisi izikhathi ezingaphezu kwezingu-1-2 ngesonto, nabantu abaphethwe yizifo ze-gallbladder nesibindi - futhi benqabe ngokuphelele.
Okuqukethwe kwekhalori kwesiraphu ye-agave ngu -3,1 kcal / g.
- SteviaLesi siphuzo esingokwemvelo asilutho nje lwejusi yesitshalo ejwayelekile eMelika Ephakathi neseNingizimu. Isici esivelele salesi sinamathiseli sinamandla amakhulu kakhulu wezinto ezimnandi (ukukhishwa kwe-stevia kumnandi izikhathi ezimbalwa eziyikhulu kunoshukela). Yize imvelaphi yemvelo kanye nokushoda kwama-calories, ochwepheshe abancomeli ukweqa isabelo esivumelekile sansuku zonke esingu-2 mg nge-kg yesisindo somzimba. Ngaphezu kwalokho, i-stevioside (ingxenye eyinhloko ye-stevia) ine-flavour ethile, ngakho-ke kungenzeka ingathandwa yiwo wonke umuntu. Okuqukethwe kwekhalori kokukhishwa kwe-stevia kungu-1 kcal / g.
Okufakelwa ushukela okufakelwayo
- I-SaccharinIwukuba esikhundleni sikashukela wokuqala wokwenziwa. Yasungulwa emuva ngo-1900 futhi yaphishekela umgomo oyinhloko - ukwenza ukuphila kube lula kubantu abanesifo sikashukela ngesikhathi sokudla. I-Saccharin imnandi kakhulu (izikhathi ezingamakhulu amaningana kunoshukela) - kufanele uvumelane, ukonga kakhulu. Kodwa, njengoba kwavela, lesi sikhundla soshukela asikubekezeleli kahle izinga lokushisa eliphezulu - lapho kushisa kakhulu, kunikeza imikhiqizo ukunambitheka kwensimbi nokumunyu. Ngaphezu kwalokho, i-saccharin ingabangela ukucasuka kwesisu.
Ngokuvamile, esikhundleni sikashukela akunconywa ukuncelisa ibele. Kodwa-ke, njengasikhathi sokukhulelwa. Isibonelo, abanye ososayensi bakholelwa ukuthi i-saccharin inamandla okuwela i-placenta iye ezicutshini zombungu. Futhi emazweni amaningi omhlaba (kufaka ne-USA) le analogue kashukela ayivunyelwe ezingeni lomthetho.
Okuqukethwe kwekhalori kwe-saccharin ngu-0 kcal / g.
- i-aspartameLesi sithathesi sikashukela sokufakelwa sivamile, uma singavamile kakhulu, kune-saccharin. Ingavame ukutholakala ngaphansi kwegama lokuhweba elithi "Equal". Izimboni zithanda i-aspartame ngezindawo zayo ezimnandi (imnandi izikhathi eziphindwe ka-200 kunoshukela) nokungabi bikho kwanoma iyiphi i-aftertaste. Futhi abathengi bakhononda ngakho nge- "zero calorie" yayo. Kodwa-ke, kukhona eyodwa "kodwa". I-Aspartame ngokuphelele ayikubekezeleli ukuvezwa emazingeni okushisa aphezulu. Uma ifudunyezwa, ayiphuli nje kuphela, kepha futhi ikhipha into enobuthi kakhulu i-methanol.
Okuqukethwe kwekhalori kwe-aspartame ngu-0 kcal / g.
- I-Sucrase (sucralose)Le-analogue yokwenziwa kashukela (igama lokuhweba elithi "Spenda") ithathwa njengeyona ephephe kunazo zonke phakathi kwabashintshi boshukela bokufakelwa. I-FDA (i-United States Food and Drug Administration) yenze kaninginingi ucwaningo nge-sucrasite yokuvezwa kwezilwane nabantu. Umnyango ukhiphe isinqumo sokuthi lesi sinambitheka siphephile empilweni futhi singasetshenziswa ekubhakeni, nasekwenzeni ushingamu, nasemajusi. I-caveat okuwukuphela kwayo, i-WHO namanje ayikukhuthazi ukweqa isilinganiso esinconyiwe esingu-0,7 g / kg wesisindo somuntu.
Okuqukethwe kwekhalori kwe-sucrasite ngu-0 kcal / g.
- Acesulfame-KLe sweetener ingatholakala ekudleni okubizwa ngokuthi i-Sunette kanye ne-Sweet One. Ekuqaleni (eminyakeni engu-15-20 edlule) yayidumile e-USA njenge-sweetener yama-lemonade, yabe isiqala ukungezwa ku-chewing gum, ubisi nemikhiqizo yobisi omuncu, ama-dessert ahlukahlukene. I-Acesulfame-K (“K” isho ukuthi i-potassium) imnandi izikhathi ezingaba ngu-200 kunawo wonke umuntu asetshenziselwa ushukela oyigwadule. Ingase ishiye i-aftertaste ebaba kancane ekugxilweni okuphezulu.
Ukulimala okungenzeka kwe-Acesulfame-K kusaphikiswana ngakho, kepha i-FDA ne-EMEA (i-European Medicines Agency) bayakwenqaba ukusolwa kwe-carcinogenicity of the sweetener (ngokuya ngamazinga okusetshenziswa - 15 mg / kg wesisindo somuntu ngosuku). Kodwa-ke, ochwepheshe abaningi bayaqiniseka ukuthi ngenxa yokuqukethwe kwe-ethyl alcohol ne-aspartic acid ekwakhiweni kwayo, i-Acesulfame potassium ingathinta kabi isimo sohlelo lwezinhliziyo.
Okuqukethwe kwekhalori kwe-Acesulfame-K ngu-0 kcal / g.
Izinzuzo nokulinyazwa kokufakwa esikhundleni sikashukela
Vele ungacabangi ukuthi imvelaphi yemvelo yalowo obambele ushukela iqinisekisa ukuphepha kwamaphesenti ayikhulu, njengoba neqiniso lokuthi izifaniso zikashukela ezingezona ezimbi zimbi ngokuphelele.
Isibonelo, enye yezinto ezinhle ze-sorbitol yikhono layo lokuthuthukisa i-microflora yomgudu wamathumbu, futhi i-xylitol iyakwazi ukumelana namagciwane athinta kabi impilo yamazinyo. Vele, lokhu "kusebenza" endaweni ephephile kuphela uma izindinganiso ezivumelekile zigcinwa ngokuqinile.
Ngaphandle kokuthi i-Intanethi igcwele imininingwane ngemiphumela engemihle yama-analogues kashukela, futhi izazi zokudla okunemfashini emaphephandabeni ocwebezelayo zihlala zikhuluma ngemiphumela eyingozi yabangena esikhundleni sikashukela kumathebulethi, asikho isiqinisekiso esisemthethweni esivela eminyangweni yezempilo ngalolu daba . Kunemiphumela yezifundo ezihlukene (eziqhutshwa ikakhulukazi kumagundane), okukhombisa ngokungaqondile ukungalungi kwezimpinda zokwenziwa zikashukela.
Isibonelo, umbhali we-Always Hungry?, Isazi se-endocrinologist eHarvard Medical School, uDavid Ludwig, usola abangena esikhundleni sikashukela ngokuthi ngemuva kwesikhathi esithile, abantu bayayeka ukuzwa ubumnandi bemvelo bokudla kwemvelo (izithelo, amajikijolo, imifino).
Abasebenzi baseYunivesithi yaseYork bakholelwa ukuthi amabhaktheriya ahlala emathunjini ethu awakwazi ukucubungula kahle izinto zokuthambisa - ngenxa yalokho, ukusebenza okujwayelekile kwepheshana lamathumbu kungaphazamiseka. Futhi i-FDA, naphezu kokutholakala kabanzi kwe-stevia, ayibheki le analogue yeshukela "njengephephile". Ikakhulu, ukuhlolwa kwelabhorethri kumagundane kukhombisile ukuthi ngobuningi bawo, kungaholela ekwehleni kokukhiqizwa kwesidoda nasekungatholini inzalo.
Futhi, ngokomzimba, umzimba wethu uqobo unikeza izimpawu zokuthi awuzithandi izinto ezithatha indawo yazo. Lapho zimunce, ukunambitheka okufihlekile kunikeza isignali - lapho ubumnandi bungena emzimbeni, ukukhiqizwa okubukhali nokunamandla kwe-insulin kuqala. Kulokhu, izinga likashukela lehla, futhi ama-carbohydrate esiswini awanikezwa. Ngenxa yalokhu, umzimba uyayikhumbula le "snag" bese kuthi ngokuzayo ikhiqize i-insulin eningi, futhi lokhu kubangela ukufakwa kwamafutha. Ngakho-ke, ukulimala kwabangena esikhundleni sikashukela kungabonakala kulabo abafuna ukuhlala bancane.
Ubani odinga umuntu obambela ushukela futhi kungenzeka yini kumuntu ophilile
Kunezizathu okungenani ezintathu zokuthi kungani umuntu ethatha isinqumo sokuyeka ushukela. Okokuqala, ngenxa yezizathu zokwelashwa (ngokwesibonelo, uma kutholakala isifo sikashukela). Okwesibili, ngenxa yesifiso sokunciphisa isisindo (wonke umuntu uyazi ukuthi ukusetshenziswa kwamaswidi akubangeli nje kuphela ukukhula kwama-caries, kepha futhi kuholela ekwandeni kwesisindo somzimba). Okwesithathu, lokhu kuyizinkolelo zokuphila okunempilo (abantu abangenele indlela yokuphila enempilo bazi kahle kamhlophe ukuthi ushukela ukhohlakele kangakanani - thatha okungenani iqiniso lokuthi ukuqeda ukulutheka koshukela kunzima kakhulu kunokuqeda uthando lokuqina izidakamizwa).
Abanye ososayensi bathi izinto ezithatha indawo kashukela ziyingozi kubantu abaphilile. Abanye banesiqiniseko sokuthi ukusetshenziswa kwezilinganiso zeshukela emithamo eyamukelekayo ngeke kulimaze umuntu ngaphandle kwezinkinga zempilo. Isimo esiyinkimbinkimbi sisendabeni yokuthi bambalwa kithi abangaqhosha ngophawu embhalweni wezokwelapha “bephilile ngokuphelele”.
Izimbambela zikashukela zinokuphikisana okuhlukahlukene: kusuka kunkanuko ebusayo kuya ekukhuleni kwezinkinga ezinjengesifo sikashukela, izifo zenhliziyo nemithambo yegazi kanye nokuzuza ngokushesha kwesisindo (yebo, umuntu ongangena esikhundleni angavimbela ikhono lomuntu lokuhlola ubumnandi bokudla - nazi izipuni ezingaki kudliwa ubumnandi).