Iindlela ezili-10 zendalo zokutshintsha iswekile

Umxholo

• 1. Sithandwa
• 2. UStevia
• 3. Iswekile yekhokhonathi
• 4. Xylitol
• 5. Isiraphu yemephu
• 6. IThaumatin
• 7. Ijeli yeziqhamo engenashukela
• 8. Iswekile emdaka
• 9. Iimbumbulu zodaka
• 10. I-Erythritol

Ukutya okufana nobusi kunye neswekile yekhokhonathi, kunye nezinto eziswiti zendalo ezinje ngeStevia kunye neXylitol zezinye zezinto zendalo ezinokutshintsha iswekile emhlophe ukunceda ukunciphisa umzimba kunye nokuphucula impilo, ukuthanda ukuthintela kunye nokulawula izifo ezinjengeswekile, icholesterol ephezulu kunye nokutya kakhulu.

Kubalulekile ukunqanda ukusebenzisa iswekile kuba ukugqitha kwayo kuthanda ukutyeba kwaye kukhuthaza imveliso yamafutha, eyonyusa umngcipheko weengxaki ezinjengokubola kwamazinyo, isifo sentliziyo kunye namafutha wesibindi, umzekelo. Nazi iindlela ezili-10 zendalo zokutshintsha iswekile kwaye ube sempilweni ngaphandle kokulahla incasa emnandi yokutya.

1. Sithandwa

Inyosi yobusi siswiti sendalo kwaye ityebile kwizakhamzimba ezinjenge potassium, i-magnesium, i-iron kunye ne-calcium, izisa izibonelelo ezinje ngokuqinisa amajoni omzimba, ukusebenza nge-anti-oxidants, ukuphucula ukwetyisa ukutya kunye nokugcina izityalo ezinempilo emathunjini.

Ukongeza, ubusi bunesalathiso se-glycemic medium, oko kuthetha ukuba amanani amancinci ale mveliso akakhuthazi ukuveliswa kwamafutha njengoko kusenzeka kwiswekile. Icephe ngalinye lobusi lineekhalori ezimalunga nama-46, kubalulekile ukukhumbula ukuba ayinakunikwa abantwana abangaphantsi konyaka omnye. Bona ngakumbi malunga nezibonelelo kunye nokuchasene nobusi.

2. UStevia

IStevia siswiti yendalo efumaneka kwisityalo iStevia Rebaudiana Bertoni, kwaye inokufumaneka kwiivenkile ezinkulu nakwiivenkile zokutya ezempilo ngohlobo lomgubo okanye amathontsi. Inesakhono sokuthambisa malunga namaxesha angama-300 ngaphezulu kweswekile eqhelekileyo, ikwazisa nethuba lokungabinazo iikhalori.

IStevia inokusetyenziswa kumalungiselelo ashushu okanye abandayo, kuba izinzile kumaqondo obushushu aphezulu, kulula ukuyisebenzisa kwiikeyiki, iicookies okanye iilekese ezifuna ukubiliswa okanye ukubhakwa. Jonga imibuzo emi-5 exhaphakileyo malunga ne-Stevia sweetener.

3. Iswekile yekhokhonathi

Iswekile yekhokhonathi ine-index ye-glycemic index, oko kuthetha ukuba ayibangeli ukonyuka okukhulu kwiglucose yegazi kwaye ayikhuthazi ukuveliswa kwamanqatha, inceda kulawulo lobunzima.

Ukongeza, iswekile yekhokhonathi ityebile kwizakhamzimba ezifana ne-iron, calcium, zinc kunye ne-potassium, kodwa ngenxa yokuba inomxholo ophezulu we-fructose, kufuneka isetyenziswe ngokumodareyitha, njengoko ukugqitha kwayo kunokubangela iingxaki ezinje ngamanqatha esibindi kunye nokuzuza ubunzima. Ithisipuni nganye yeswekile ineekhalori ezimalunga nama-20.

4. Xylitol

I-Xylitol luhlobo lweswekile yotywala, njenge-erythritol, i-maltitol kunye ne-sorbitol, zonke zizinto zendalo ezifumaneka kwiziqhamo, imifuno, amakhowa okanye ulwandle. Kuba banesalathiso esisezantsi se-glycemic, banokhetho olusempilweni lwendalo kwaye banesakhono esimnandi njengeswekile.

Enye inzuzo kukuba i-xylitol ayilimazi amazinyo kwaye ineekhalori ezimbalwa kuneswekile, ineekhalori ezimalunga nesibhozo kwitispuni nganye yemveliso. Njengamandla ayo okuswiti ngokufanayo nalawo eswekile, inokusetyenziswa kumlinganiso ofanayo njengokufaka endaweni yamalungiselelo ahlukeneyo okupheka.

5. Isiraphu yemephu

Isiraphu yemephu, ekwabizwa ngokuba yimaple okanye imephu yesiraphu, iveliswa emthini efumaneka ngokubanzi eCanada, kwaye inezibonelelo zempilo ngenxa yomxholo wayo ophezulu wee-antioxidants kunye nezakha mzimba ezifana ne-calcium, i-potassium kunye ne-zinc.

Isiraphu yemephu ingasetyenziswa kumalungiselelo aza kushushubeza, kodwa ngenxa yokuba ineekhalori kunye neswekile, kufuneka isetyenziswe nangemali encinci.

6. IThaumatin

I-Thaumatin siswiti yendalo eneproteni ezimbini kwaye inamandla okuswiti malunga nama-2000 ukuya kuma-3000 amaxesha ngaphezulu kweswekile eqhelekileyo. Njengoko yenziwe ziiproteni, ayinabuchule bokunyusa iswekile yegazi kwaye ayikhuthazi ukuveliswa kwamanqatha, kwaye inokusetyenziselwa ukutya ekunciphiseni ukutya kunye nokulawula isifo seswekile, umzekelo.

I-Thaumatin ineekhalori ezifanayo neswekile, kodwa njengamandla ayo amnandi kakhulu kunalawo eswekile, ukusetyenziswa kwayo kwenziwa ngexabiso elincinci kakhulu, elongeza iikhalori ezimbalwa kukutya.

7. Ijeli yeziqhamo engenashukela

Ukongeza ijeli ezingenashukela ezingenaziqhamo, ekwabizwa ngokuba yi-100% yeziqhamo, yenye indlela yendalo yokwenza ukutya kube mnandi kunye namalungiselelo afana neeyogathi, iivithamini kunye neepasta zekhekhe, iipie kunye neicookies.

Kule meko, iswekile yendalo yesiqhamo igxilwe ngohlobo lwejeli, eyonyusa amandla ayo okuswiti, ukongeza ekunikeni incasa kumalungiselelo ngokwencasa yejeli. Ukuqinisekisa ukuba ijeli zizi-100% zeziqhamo, jonga nje uluhlu lwezithako ezikwileyibhile yemveliso, ekufuneka ineziqhamo kuphela, ngaphandle kweswekile eyongeziweyo.

8. Iswekile emdaka

Iswekile emdaka yenziwa ngomoba, kodwa ayenzi nkqubo yokucokiswa njengeswekile emhlophe, oko kuthetha ukuba izondlo zayo ziyagcinwa kwimveliso yokugqibela. Ke, iqulethe iiminerali ezinje ngecalcium, magnesium, potassium kunye nephosphorus.

Nangona kunjalo, kubalulekile ukukhumbula ukuba ngaphandle kokuba unezakhamzimba ezininzi, iswekile emdaka ineekhalori ezifanayo neswekile emhlophe, kwaye akufuneki isetyenziswe rhoqo okanye isetyenziswe kwimeko yeswekile.

9. Iimbumbulu zodaka

Imolasses yisiraphu eveliswe ngumphunga wencindi yeswekile okanye ngexesha lokuveliswa kweradadura, inombala omnyama kunye namandla amnandi okuswiti. Ngenxa yokuba ingacociswanga, ityebile kwizimbiwa ezifanayo neswekile emdaka, ine calcium, nemagniziyam, ne potassium kunye ne phosphorus.

Nangona kunjalo, kufuneka isetyenziswe kuphela kwixabiso elincinci ngenxa yomxholo wayo wekhalori ephezulu, kwaye kufuneka ithintelwe kwimeko yeswekile kunye nesifo sezintso. Bona ngakumbi malunga ne-molasses kwaye ufunde malunga namandla amnandi kunye neekhalori zeswiti yendalo.

10. I-Erythritol

I-Erythritol siswiti yendalo enemvelaphi efanayo ne-xylitol, kodwa iqulethe kuphela iikhalori eziyi-0.2 ngegram, iphantse ibe siswiti ngaphandle kwexabiso leekhalori. Ine-70% yeswekile yokuthambisa, kwaye inokusetyenziswa ngabantu abanesifo seswekile okanye abafuna ukunciphisa umzimba.

Ukongeza, i-erythritol ayibangeli mingxunya kwaye inokufumaneka kwiivenkile zokutya ezempilo okanye izongezo zesondlo kwaye ithengiswa kwifom yomgubo.

Ukukunceda ukunciphisa umzimba kunye nokulawula iswekile yegazi, jonga amanyathelo ama-3 okunciphisa iswekile.

Bukela le vidiyo ilandelayo kwaye ubone ukuba zeziphi izinto ezinokubakho kwiiswiti ezingezizo: