Yintoni ekufuneka uyazi malunga neNgcono yamva nje yeSweeteners

Umxholo

• isiraphu yomhla
• Isiraphu yamazimba
• Intlanzi yasePalmyra
• Isiraphu erayisi emdaka
• UStevia
• Iswekile yekhokhonathi
• Iziqhamo zemonki
• Ingcambu yeYacon
• Uphengululo lwe

Iswekile ayisiyonto ilungileyo kuluntu olulungileyo lwezempilo. Iingcali ziye zafanisa ubungozi beswekile necuba kwaye ziye zaphikisa ukuba zilutha njengesiyobisi. Ukusetyenziswa kweswekile kuye kwadibaniswa nesifo senhliziyo kunye nomhlaza, apho imboni yeswekile yazama ukuyigcina kwi-DL amashumi eminyaka.

Ngena: Umdla owandisiweyo kwezinye iindlela zeswekile. Umbutho woKutya oKhethekileyo, iqela lezorhwebo elivelisa iingxelo zophando ukumisa ikamva leshishini lokutya, kubandakanya i-alt-sweeteners kuluhlu lwayo lwezinto ezilishumi eziphezulu ezichazwe ngo-2018.

Ngenxa yedumela elibi leswekile, abantu baqala ukukhangela iswekile enefuthe "le-glycemic esezantsi, ii-calories ezimbalwa zeswekile, kunye neencasa ezithandekayo kunye neenyawo ezizinzileyo," uKara Nielsen, usekela mongameli weendlela kunye nentengiso yeCCD Innovation, utshilo kwingxelo yentsingiselo. Uqikelele iisiraphu ezenziwe kwimihla, amazimba kunye neengcambu zeyacon ziya kuduma ngakumbi. (Zama ezi 10 zedizethi ezisempilweni ezenziwe zaswiti ngezinto zendalo ezithatha indawo yeswekile.)

Ngamanye amazwi, unokhetho oluninzi lokwanelisa izinyo lakho elimnandi. Ngoku kukho isimuncumuncu esenziwe malunga nako nakuphi na ukutya okuswiti-ikhokhonathi, ii-apile, irayisi emdaka, irhasi-eyenza kube lula kunangaphambili ukunciphisa iswekile etafileni.

Kodwa ngenxa yokuba i-sweetener icutshungulwa kancinci kuneswekile eqhelekileyo ayiyenzi usempilweni. “Abantu batshintshela kwezi ndlela zokuzonwabisa zinencasa eninzi mva nje kuba becinga ukuba zinesondlo,” utshilo uKeri Gans, ingcali yezokutya ebhalisiweyo. Ezinye zesweeteners zinezondlo ongazifumaniyo kwiswekile emhlophe kodwa ngokwemilinganiselo. Kuya kufuneka utye okuninzi ye-sweetener ukufumana idosi elungileyo yezondlo, njengoko unokuthelekelela, luluvo olubi.

Iigans zicebisa ukuba ukhethe iswiti esekwe kukhetho lwakho kunye nokunciphisa umda kwindlela otya ngayo njengoko usenza iswekile rhoqo. (I-USDA icebisa ukugcina iswekile ezingadluli kwiipesenti ezili-10 zeekhalori zakho zemihla ngemihla.) Eyona nto iphambili: Kungcono ukhethe iswiti yokunambitha kwaye ujonge ukonyusa iivithamini kwenye indawo.

Ngelixa akufuneki ukuba badityaniswe nokutya okunempilo, ezi sweeteners zitsha zithetha ukuthungwa okungaphezulu kunye neencasa zokulingwa. Nazi ezinye zeeswiti ezinesitayile onokuthi uzibone ngakumbi kulo nyaka.

isiraphu yomhla

Umhla wesiraphu siswiti esimnandi kunye nencasa efanayo, ye-caramel-y njengesiqhamo. Kodwa xa kunokwenzeka, ungcono ukusebenzisa imihla yonke. (Zama ezi dessert ezili-10 ezinoshukela kunye nemihla.) "Imihla yonke iyindawo enkulu yefayibha, i-potassium, i-selenium, kunye ne-magnesium," kusho uGans. "Kodwa xa usenza isiraphu yomhla kwaye ukhuphe ijusi encangathi ukusuka kumhla ophekiweyo, ulahlekelwa sisininzi seso sondlo."

Isiraphu yamazimba

Olunye ukhetho lwe-sweetener yisiraphu ephuma kummoba wamazimba. (FYI, isiraphu yamazimba iqhele ukuvunwa kwizityalo zamazimba aswiti, hayi kwakwezi zityalo zisetyenziselwa ukuvuna iinkozo zamazimba.) Ingqindilili njengemolasi, iswiti kakhulu, kwaye inencasa, ngoko ke incinci ihamba indlela ende, utshilo uDana White, umcebisi wesondlo kunye ugqirha wezilwanyana obhalisiweyo. Ucebisa ukuzama isiraphu kwizambatho zesaladi, izinto ezibhakiweyo, okanye iziselo.

Intlanzi yasePalmyra

I-Palmyra jaggery siswiti esiswiti esisuka kumthi wesundu wePalmyra ngamanye amaxesha asetyenziswa ekuphekeni kwe-Ayurvedic. Inomkhondo wecalcium, iphosphorus, kunye nentsimbi, kunye neevithamini B1, B6 kunye neB12. Iyafana neekhalori kwitafile yeswekile, kodwa iswiti ngakumbi ukuze ungasebenzisi kancinci. (Idibeneyo: Ngaba ukutya kwe-Ayurvedic kulungile ekulahlekeni kwesisindo?)

Isiraphu erayisi emdaka

Isiraphu erayisi emdaka yenziwa ngokwaphula isitatshi serayisi ephekiweyo emdaka. Yiyo yonke i-glucose kwaye ine-index ye-glycemic ye-98, phantse kabini i-table sugar. Enye i-drawback ekufuneka iqatshelwe, olunye uphononongo lufumanise ukuba ezinye iimveliso isiraphu yerayisi emdaka emarikeni zine-arsenic, ke qhubeka ngononophelo.

UStevia

UStevia uvunwa kwisityalo se-stevia. Ijongeka ngathi iswekile emhlophe rhoqo kodwa isusela kuma-150 ukuya kuma-300 amaxesha amnandi. Nangona iphuma kwisityalo, i-stevia ithathwa njenge-sweetener eyenziweyo ngenxa yobuninzi bokwenziwa. UStevia uye wabethwa kuba azikho iikhalori, kodwa akukho siphoso. I-sweetener idityaniswe nesiphumo esibi esinokubakho kwiibhaktheriya zamathumbu.

Iswekile yekhokhonathi

Ikhokhonathi iswekile inencasa encinci yeswekile emdaka. Lukhetho olungcono kuneswekile yetafile kubantu ababukele iswekile yegazi labo kuba inesalathiso esisezantsi se-glycemic kwaye ngenxa yoko ibangela impendulo encinci ye-insulin. Kuyenzeka ukuba uhambe ngaphezulu, nangona kunjalo. Iswekile yekhokhonathi ifumene ingqwalaselo enkulu kuba abantu bayakudibanisa nantoni na ikhokhonathi kunye nokutya okusempilweni, utshilo uGans. "Kodwa akufani nokuluma kwikhokhonathi; kusaqhutywa."

Iziqhamo zemonki

Kanye njenge-stevia, i-sweetener ye-granular eyenziwe kwisiqhamo se-monk yi-calorie ephantsi, i-sweetener ephuma kwisityalo esinesalathisi esisezantsi se-glycemic. Zombini zikwaswiti ngokugqithisileyo kunye nencasa encinci. "Isiqhamo se-monk sele sikhona ixesha elide kodwa siye sazuza amandla kule minyaka imbalwa idlulileyo njengohlobo olulandelayo lwezimuncumuncu ezenziweyo," utshilo uMhlophe. Ulumkisa ngelithi akukabikho kwindawo yesiganeko ixesha elide ngokwaneleyo ukumisela naziphi na iziphumo ezibi zempilo okwangoku.

Ingcambu yeYacon

Isiraphu eqokelelwe kwingcambu ye-yacon ifumana i-hype eninzi ngoku kuba iqulethe i-fiber pre-biotic. (Uhlaziyo: I-Pre-biotics yinto umzimba wakho ongawutyisiyo osebenza njengokutya kwebhaktheriya emathunjini akho.) Kodwa kwakhona, ngenxa yeekhalori ezingenanto, ungcono ukukhangela kwenye indawo ukulungiswa kwakho kwangaphambili kwe-biotic. .

Uphengululo lwe