Iswekile yaseDemerara: Ngaba ilungile okanye imbi?

Umxholo

• Yintoni idemerara iswekile?
• Ngaba isempilweni kuneSwekile emhlophe?
• Iyaqhutywa ngokuNcinci
• Inezinye iivithamini kunye neMinerals
• Yenziwe ngeSucrose
• Inani elifanayo leekhalori njengeShukela eliqhelekileyo
• Ichaphazela iGazi lakho eliSwekile njengeSwekile yesiqhelo
• Umgca osezantsi

Kuyaziwa kakuhle ukuba iswekile egqithileyo ayilunganga kwimpilo yakho.

Nangona kunjalo, zininzi iindlela zeswekile kunye neswekile ezikhoyo namhlanje.

Akumangalisi ukuba ukudideka kugcwele apho kufuneka ukhethe khona.

Abanye abantu bacinga ukuba iswekile yedemerara luhlobo olusempilweni lweswekile, kwaye ihlala iphuma njengenye indlela yokufumana iswekile emhlophe rhoqo.

Eli nqaku lichaza ukuba ingaba iswekile yedemerara ilungile okanye ayilunganga kuwe.

Yintoni idemerara iswekile?

Iswekile yeDemerara iveliswa kummoba kwaye inee-grains ezinkulu ezibonelela ngombala omnandi, ococekileyo ekubhakeni.

Ivela eGuyana (eyayisakuba yiDemerara) eMzantsi Melika. Nangona kunjalo, uninzi lweswekile yedemerara ekhoyo namhlanje ivela eMauritius eAfrika.

Ihlala isetyenziswa njengokufefa ukuhombisa iikeyiki kunye ne muffins kodwa inokongezwa kwiti kunye nekofu.

Ngokwendalo iqulathe inani elincinci lemolasses, elinika umbala omdaka ngokukhanyayo kunye nencasa ye-caramel.

Iswekile yaseDemerara, eyenziwe ngeswekile, yenziwe ziinkozo ezinkulu kwaye imdaka ngombala ngenxa yokuqulathwe kwindalo.

Ngaba isempilweni kuneSwekile emhlophe?

Abanye abameli beswekile yedemerara bathi isempilweni kakhulu kuneswekile emhlophe.

Nangona kunjalo, kunokubakho ukwahluka kwezempilo phakathi kwabo.

Iyaqhutywa ngokuNcinci

Iswekile yaseDemerara yenziwa kancinci.

Ummoba ucinezelwa kuqala ukukhupha incindi yommoba. Iyabiliswa ize ekugqibeleni iqine ibe yisiraphu. Emva kokuba amanzi ethe ngumphunga, ayaphola aze aqinise (1).

Iswekile yaseDemerara igcina iivithamini kunye neeminerali, ngelixa iswekile emhlophe ifumana ukuqhubekeka ngakumbi kwaye ayinazo ezi zakhamzimba (2).

Nangona iswekile yedemerara ingaphantsi kokulungiswa kuneswekile emhlophe, isathathelwa ingqalelo njengeswekile esongeziweyo - iswekile engasekhoyo ngokwendalo.

Iswekile eninzi kakhulu edityaniswe nomngcipheko wokutyeba kakhulu, isifo sentliziyo kunye nohlobo lweswekile yesi-2. Ke ngoko, kubalulekile ukusebenzisa iswekile yedemerara ngamanye amaxesha kunye nakwizixa ezincinci ().

Iswekile yaseDemerara iveliswa kummoba ocofisiweyo kwaye ibandakanya ukulungiswa okuncinci. Nangona kunjalo, iseyishukela eyongeziweyo kwaye kufuneka isetyenziswe kancinci.

Inezinye iivithamini kunye neMinerals

Iswekile yaseDemerara ngokwendalo ine-molasses, yona ineevithamini kunye neeminerali ezinjengecalcium, isinyithi, imagniziyam kunye neevithamini B3, B5 kunye neB6 (4).

Ngokubanzi, umbala omnyama weswekile yedemerara, kokukhona isixa semolasses kunye neeminerals siphezulu (5).

Nangona kunjalo, olunye uphononongo lufumanise ukuba iiswekile ezimdaka ngombala ezinje nge-demerara zazingumthombo ombi weevithamini, kungoko zinokwenza igalelo elincinci kukutya okucetyiswayo (i-RDI) xa kusetyenziswe imali encinci (5).

Unoko engqondweni, kuya kufuneka uyeke ukutya izixa ezikhulu zeswekile yedemerara, njengoko naziphi na izibonelelo ezivela kwiivithamini kunye neeminerals zinokugqwesa kwiziphumo ezibi zeswekile engaphezulu.

Iswekile yaseDemerara iqulethe izixa zeevithamini kunye neeminerali ezinje ngecalcium, isinyithi kunye neevithamini B - kodwa ezi mali azibalulekanga.

Yenziwe ngeSucrose

Iswekile emhlophe okanye eqhelekileyo iqulethe i-sucrose, eyenziwe yiglucose kunye ne-fructose eboshwe ndawonye ().

Uninzi lwezi zinto zinxulunyaniswa nomngcipheko okhulayo wohlobo lweswekile yesi-2.

Imolasses equlethwe kwiswekile yedemerara ikakhulu ine-sucrose, kodwa kunye neswekile enye kunye neemolekyuli ze-fructose, umkhondo weevithamini kunye neeminerali, amanzi amancinci kunye nezixa ezincinci zezixhobo zezityalo. Le yokugqibela inokuba neepropathi ze-antimicrobial ().

Nangona kunjalo, eyona nto iphambili kuzo zombini ezi ntlobo zeswekile yi-sucrose, enokuba nefuthe elibi kwimpilo.

I-Demerara kunye neswekile emhlophe zombini ziqulathe inani elikhulu le-sucrose, elinxulunyaniswa nomngcipheko okhulayo wokuphuhlisa uhlobo lweswekile yesi-2.

Inani elifanayo leekhalori njengeShukela eliqhelekileyo

I-Demerara kunye neswekile emhlophe rhoqo ziyalingana kwiikhalori.

Zombini zenziwe ngokupheleleyo ii-carbohydrate ngohlobo lweswekile. Kuqikelelwa ukuba igrama nganye yee-carbs ibonelela nje ngaphantsi kweekhalori ezi-4.

Ke ngoko, itispuni nganye (4 iigrem) yeswekile nganye ineekhalori ezili-15 (,).

Xa kuziwa kumxholo wekhalori, iswekile yedemerara ayinempilo kuneswekile emhlophe.

Ngapha koko, njengoko iswekile eyongeziweyo, kufuneka ityiwe kancinci ().

I-Demerara kunye neswekile emhlophe zombini zineekhalori ezili-15 ngecephe (4 grams). Ke, ukufaka endaweni yedemara kwiswekile emhlophe akuyi kukunceda usike iikhalori.

Ichaphazela iGazi lakho eliSwekile njengeSwekile yesiqhelo

I-Demerara kunye neswekile eqhelekileyo inefuthe elifanayo kumanqanaba eswekile yegazi.

Isalathiso se-glycemic (GI) sisetyenziselwa ukuvavanya ukutya kwe-carbohydrate ngokusekwe kwiimpembelelo ezinokubakho kwiswekile yegazi. Ukutya ngakunye kuthelekiswa nomgangatho weswekile, onamanqaku ali-100.

Zonke iishukela ezongeziweyo zinempendulo efanayo ye-GI (2,, 11).

Iswekile ezongeziweyo njenge-demerara kunye neswekile emhlophe zonyusa ubumnandi bokutya kwaye zikwenze unqwenele ngakumbi. Ngaphandle kokuba ulumke, ungaphelela ekutyeni okuninzi ukutya okunikiweyo obukucwangcisile.

Ngenxa yoko, ukusetyenziswa gwenxa kweswekile kunokubangela i-spike kwiswekile yegazi lakho, enokuthi-ukuba ihlala-ingakhokelela kwizifo ezingapheliyo.

I-Demerara kunye neswekile emhlophe zinefuthe elifanayo kwiswekile yegazi. Zombini ezi zinto zinencasa ezinokuthi zikukhuthaze ukuba utye ukutya okuninzi.

Umgca osezantsi

Iswekile yeDemerara ayicutshungulwa kancinci kunesiqhelo, iswekile emhlophe kwaye igcina inani leevithamini kunye neeminerali.

Nangona kunjalo, zombini ezi ntlobo zenziwe nge-sucrose, zineekhalori ezilinganayo kunye nefuthe elifanayo kumanqanaba eswekile yegazi.

Nangona iswekile yedemerara isenokuba sempilweni kancinci kufuneka isetyenziswe kancinci.