Iiswiti - iswekile

Igama leswekile lisetyenziselwa ukuchaza uluhlu olubanzi lweekhompawundi ezahluka kubumnandi. Iishukela eziqhelekileyo ziquka:

• Iswekile
• UFructose
• IGalactose
• I-Sucrose (iswekile eqhelekileyo)
• I-Lactose (iswekile efumaneka ngokwemvelo kubisi)
• I-Maltose (imveliso yokugaya isitashi)

Iswekile zifumaneka ngokwendalo kwiimveliso zobisi (i-lactose) kunye neziqhamo (i-fructose). Uninzi lweswekile kukutya kwaseMelika lusuka kwiswekile ezongezwe kwimveliso zokutya.

Eminye yemisebenzi yeswekile ibandakanya:

• Nika incasa eswiti xa ufakelwa ukutya.
• Gcina ukutsha kunye nomgangatho wokutya.
• Sebenza njengesigcinakalisi kwiijam kunye neejeli.
• Ukuphucula ukunambitheka kwiinyama ezicutshungulwayo.
• Ukubonelela ngokuvundiswa kwesonka kunye neekhukhamba.
• Yongeza ubuninzi kwi-ice cream kunye nomzimba kwii-sodas ze-carbonated.

Ukutya okuqulethe iiswekile zendalo (ezinjengeziqhamo) kukwabandakanya iivithamini, iiminerali kunye nefayibha. Ukutya okuninzi okuneswekile eyongeziweyo kuhlala kongeza iikhalori ngaphandle kwezakhamzimba. Oku kutya neziselo zihlala zibizwa ngokuba "zingenanto" iikhalori.

Uninzi lwabantu luyazi ukuba kuninzi iswekile eyongeziweyo kwisoda. Nangona kunjalo, amanzi athandwayo "ohlobo lwevithamini", iziselo zemidlalo, iziselo zekofu, kunye neziselo zamandla nazo zinokuqulatha iswekile eninzi.

Ezinye izinto eziswiti zenziwa ngokucubungula iikhompawundi zeswekile. Ezinye zenzeka ngokwendalo.

I-Sucrose (iswekile yetafile):

• I-Sucrose ivela ngokwendalo kukutya okuninzi kwaye ihlala yongezwa kwizinto ezithengiswayo zorhwebo. Kuyinto disacharride, eyenziwe 2 monosaccharides - glucose kunye fructose. I-Sucrose ibandakanya iswekile eluhlaza, iswekile, iswekile emdaka, iswekile ye-confectioner, kunye neswekile ye-turbinado. Iswekile etafileni yenziwe ngamasi eswekile okanye kwiiswekile.
• Iswekile eluhlaza ikrwada, iqine, okanye irhabaxa. Imdaka ngombala. Iswekile ekrwada yinxalenye eqinileyo eshiyekileyo xa ulwelo olusuka kwincindi yeswekile lumphunga.
• Iswekile emdaka yenziwe ngamakristali eswekile avela kwisiraphu yemolasses. Iswekile emdaka inokwenziwa ngokudibanisa imolasses kwiswekile emhlophe emhlophe.
• Iswekile yeConfectioner (ekwabizwa ngokuba siswekile engumgubo) ngumgubo ocoliweyo womhlaba.
• Iswekile yeTurbinado sishukela esicocekileyo esisagcina ezinye zeemolasses.
• Iswekile eluhlaza kunye emdaka ayinampilo kuneswekile emhlophe emhlophe.

Ezinye iishukela ezisetyenziswa ngokuqhelekileyo:

• IFructose (iziqhamo zeswekile) Iswekile eyenzeka ngokwemvelo kuzo zonke iziqhamo. Ikwabizwa ngokuba yi-levulose, okanye iswekile yeziqhamo.
• Sithandwa Yindibaniselwano yefructose, iswekile, kunye namanzi. Iveliswa ziinyosi.
• Isiraphu yengqolowa ephezulu ye-fructose (HFCS) kwaye isiraphu yengqolowa zenziwe ngombona. Iswekile kunye ne-HFCS phantse zinenqanaba elifanayo lobumnandi. I-HFCS ihlala isetyenziswa kwiziselo ezinxilisayo, kwizinto ezibhakiweyo, nakwezinye iimveliso ezinamathanga.
• Dextrose iyafana ngokwemichiza neswekile. Ihlala isetyenziselwa iinjongo zonyango ezinje nge-IV hydration kunye neemveliso zesondlo somzali.
• Guqula iswekile luhlobo lwendalo lweswekile olusetyenziselwa ukunceda iilekese kunye nezinto ezibhakiweyo zimnandi. Ubusi yiswekile yokuguqula.

Iswekile yotywala:

• Iswekile yotywala zibandakanya i-mannitol, i-sorbitol, kunye ne-xylitol.
• Ezi zinto ziswiti zisetyenziswa njengesithako kwiimveliso ezininzi zokutya ezibhalwe "ezingenaswekile", "isifo seswekile", okanye "iswekile ephantsi". Ezi zinto zimnandi zithathwa ngumzimba kwinqanaba elincinci kakhulu kuneswekile. Banaso malunga nesiqingatha seekhalori zeswekile. Akufanele zibhidaniswe nezitshintshi zeswekile ezingenanto yeekhalori. Iswekile yotywala inokubangela amahlaba esiswini kunye norhudo kwabanye abantu.
• I-Erythritol yinto etyiwa ngokwemvelo yeswekile efumaneka kwiziqhamo kunye nokutya okunesonka. Yi-60% ukuya kuma-70% iswekile njengetafile yeswekile, kodwa ineekhalori ezimbalwa. Kananjalo, ayizisi siphumo sokwanda kweswekile yegazi emva kokutya okanye ibangele ukubola kwamazinyo. Ngokungafaniyo nezinye iziselo ezinxilisayo, ayibangeli ukucaphuka kwesisu.

Ezinye iintlobo zeswekile zendalo:

• Igava yencindi luhlobo lweswekile olucutshungulwe kakhulu kwi Agave tequiliana (tequila) Isityalo. Incindi yegaga imalunga nama-1.5 amaxesha okuswiti kuneswekile eqhelekileyo. Ineekhalori ezimalunga nama-60 ngepunipuni nganye xa kuthelekiswa neekhalori ezingama-40 ezilingana neswekile. I-nega ye-Agave ayiphilanga kunobusi, iswekile, i-HFCS, okanye naluphi na uhlobo lweswiti.
• Iswekile ifumaneka kwiziqhamo ngesixa esincinci. Isiraphu eyenziwe ngesitatshi sengqolowa.
• Lactose (ubisi lweswekile) yi-carbohydrate eselubisini. Yenziwe ngeglucose kunye negalactose.
• Maltose (Imithombo yeswekile) iveliswa ngexesha lokuvumba. Ifumaneka kwibhiya kunye nezonka.
• Iswekile yemapile ivela kwintsalela yemithi yemephu. Yenziwe nge-sucrose, fructose, kunye ne-glucose.
• Imibala ithathwe kwintsalela yokulungiswa kweswekile.
• I-Stevia iswiti zizicatshulwa eziphezulu ezinamandla ezivela kwisityalo se-stevia esaziwa njengekhuselekileyo yi-FDA. UStevia ngama-200 ukuya kuma-300 amnandi kuneswekile.
• Monk iziqhamo iswiti zenziwe ngejusi yesiqhamo semonki. Zineekhalori ezingama-zero ngokusebenza kwaye zingama-150 ukuya kuma-200 amaxesha amnandi kunoshukela.

Iswekile yetafile ibonelela ngeekhalori kwaye azikho ezinye izondlo. Iiswiti ngeekhalori zingakhokelela ekubholeni kwamazinyo.

Ukutya okuneswekile eninzi kunokuba negalelo ekuzuzeni ubunzima kubantwana nakubantu abadala. Ukutyeba kakhulu kwandisa umngcipheko wohlobo lweswekile 2, isifo se-metabolic kunye noxinzelelo lwegazi.

Iswekile yotywala enje nge-sorbitol, mannitol, kunye ne-xylitol inokubangela isisu kunye nehudo xa ityiwa kakhulu.

Iswekile ikuluhlu lwaseMelika lokutya kunye noLawulo lweziyobisi (i-FDA) lokutya okukhuselekileyo. Iqukethe iikhalori ezili-16 ngecephe okanye iikhalori ezili-16 ngeegram ezi-4 kwaye inokusetyenziswa ngokumodareyitha.

Umbutho weAmerican Heart Association (AHA) ucebisa ukuba unciphise inani leswekile kwindlela otya ngayo. Ingcebiso inwenwela kuzo zonke iintlobo zeswekile.

• Abasetyhini akufuneki ukuba bafumane ngaphezulu kweekhalori ezili-100 ngosuku kwiswekile eyongeziweyo (malunga neetispuni ezi-6 okanye iigram ezingama-25 zeswekile).
• Amadoda akufuneki afumane ngaphezulu kweekhalori ezili-150 ngosuku kwiswekile eyongeziweyo (malunga neetispuni ezili-9 okanye iigrama ezingama-36 zeswekile).

ISebe lezoLimo laseMelika (USDA) Izikhokelo zoKutya kwabantu baseMelika likwacebisa ukunciphisa ushukela ongekho ngaphezulu kwe-10% yeekhalori zakho ngosuku. Ezinye zeendlela zokunciphisa ukutya kwakho iishukela ezongeziweyo zibandakanya:

• Sela amanzi endaweni yesoda eqhelekileyo, "uhlobo lweevithamini" amanzi, iziselo zemidlalo, iziselo zekofu, kunye neziselo zamandla.
• Yitya iilekese ezimbalwa kunye nee-dessert ezimnandi ezifana ne-ayisi khrim, iicookies kunye neekeyiki.
• Funda iilebheli zokutya zeswekile ezongeziweyo kwii-condiments kunye neesosi.
• Okwangoku akukho ncomo yemihla ngemihla yeswekile yendalo efumaneka kubisi nakwimveliso yeziqhamo, kodwa kakhulu nayiphi na Iswekile inokuba neziphumo ezibi kwimpilo yakho. Kubalulekile ukuba nokutya okunezondlo.

Imikhombandlela ye-American Diabetes Association isondeza izikhokelo zokuba awudingi ukuthintela yonke iswekile kunye nokutya okuneswekile ukuba unesifo seswekile. Ungatya izixa zokutya endaweni yezinye iicarbohydrate.

Ukuba unesifo seswekile:

• Iswekile ichaphazela ulawulo lweglucose yegazi ngokufanayo nezinye iikhabhohayidrethi xa zityiwa ekutyeni okanye ekutyeni. Kusengumbono olungileyo ukunciphisa ukutya kunye neziselo kunye neswekile eyongeziweyo, kwaye ujonge inqanaba lakho leswekile yegazi ngononophelo.
• Ukutya okuqukethe iswekile yotywala kunokuba neekhalori ezimbalwa, kodwa qiniseka ukuba ufunda iilebheli zomxholo we-carbohydrate woku kutya. Jonga inqanaba leswekile esegazini lakho.

Ukuguqula u-AB, uBoucher JL, uCypress M, et al. Iingcebiso zonyango ngezondlo kulawulo lwabantu abadala abanesifo seswekile. Unonophelo lweSwekile. 2014; 37 (suppl 1): S120-143. IINKCUKACHA: 24357208 www.ncbi.nlm.nih.gov/pubmed/24357208.

UGardner C, uWylie-Rosett J; I-American Heart Association IKomiti yeZondlo zeBhunga kwiZondlo, et al. Izithambisi ezingondlekanga: ukusetyenziswa kwangoku kunye nembono yezempilo: ingxelo yezenzululwazi evela kwiAmerican Heart Association kunye neAmerican Diabetes Association Unonophelo lweSwekile. Ngo-2012; 35 (8): 1798-1808. IINKCUKACHA: 22778165 www.ncbi.nlm.nih.gov/pubmed/22778165.

Isebe lezeMpilo laseMelika kunye neNkonzo zoLuntu, iSebe lezoLimo laseMelika. Izikhokelo zokutya ze-2015-2020 zokutya kubantu baseMelika. Ngomhla we-8. health.gov/dietaryguidelines/2015/guidelines/. Ipapashwe ngoDisemba 2015. Ifikeleleke ngoJulayi 7, 2019.

Isebe lezoLimo laseMelika. Izixhobo ezinesondlo kunye nokungondleki. www.nal.usda.gov/fnic/nutritive-and-nonnutritive-sweetener-imithombo yolwazi. Ifunyenwe ngoJulayi 7, 2019.