Abona baXhasi baBantu baSwekile

Umxholo

• Ngaba kufuneka usebenzise izinto zokuthambisa ezingezizo?
• Yintoni uStevia?
• Yintoni itagatose?
• Zeziphi ezinye iindlela ezintle?
• Kutheni izinto ezinencasa zokufakelwa zimbi kubantu abanesifo seswekile?
• Izinto zokuthambisa ezingezizo ezenziwayo zisenokunyusa amanqanaba akho eglucose
• Izinto zokuthambisa ezingezizo nazo zinokuba negalelo ekuzuzeni ubunzima
• Inqanaba lokhuseleko lwezinto zokuthambisa ezingezizo
• Kuthekani ngotywala?
• Yahlukile kwizithambisi ezingezizo ezendalo
• Yintoni i-takeaway?

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

Ngaba kufuneka usebenzise izinto zokuthambisa ezingezizo?

Ngobuninzi beeswekile zekhalori ezisezantsi, akukho ziswiti zinokubonakala ngathi ziyanyanga kubantu abanesifo seswekile. Kodwa uphando lwakutsha nje lubonisa ukuba iilekese ezingezizo ezokwenyani zinokuphikisa, ngakumbi ukuba ujonge ukulawula okanye ukuthintela isifo seswekile.

Ngapha koko, ukusetyenziswa okunyukayo kwezi zinto zithatha indawo yeswekile kunokunxulumana nokwanda kokutyeba kakhulu kunye namatyala eswekile.

Iindaba ezimnandi zezokuba kukho ezinye iindlela zeswekile onokukhetha kuzo, kubandakanya:

• stevia okanye iimveliso ze-stevia ezinje ngeTruvia
• tagatose
• monk iziqhamo isicatshulwa
• coconut iswekile yesundu
• umhla weswekile
• iswekile yotywala, njenge-erythritol okanye i-xylitol

Uya kuhlala ufuna ukubukela ukutya kwakho ukulawulwa kwe-glucose, kodwa ezi zikhetho zibhetele kakhulu kuneemveliso ezithengiswa njenge "ezingenashukela."

Yintoni uStevia?

UStevia siswiti esineekhalori ezisezantsi esinezixhobo ezichasene neswekile. Ivunyiwe yiU.S.Ukutya noLawulo lweziyobisi (i-FDA).

Ngokungafaniyo nezinto zokuthambisa kunye noshukela, i-stevia inokucinezela amanqanaba eglucose kwaye inyuse kakhulu ukunyamezelana kweswekile. Ayisiyiyo into enencasa yokufakelwa, ngokuthetha ngobuchwephesha. Kungenxa yokuba yenziwe ngamagqabi e-steviaplant.

UStevia unakho ukubanakho:

• ukwandisa imveliso insulin
• ukwandisa umphumo we-insulin kwiimbrane zeseli
• ukuzinzisa amanqanaba eswekile yegazi
• ukumelana noomatshini bohlobo lwe-2 lweswekile kunye neengxaki zalo

Unokufumana amagama e-steviaunder amagama anje ngala:

• Via ecocekileyo
• Amakristali elanga
• Ileaf entle
• Truvia

Ngelixa i-steviais yendalo, ezi ntlobo zihlala zicutshungulwa kwaye zinokuqulatha ezinye izinto. Umzekelo, iTruvia ihamba ngamanyathelo okulungisa angama-40 ngaphambi kokuba ilungele ukuthengiswa. Ikwanayo ne-erythritol yeswekile yotywala.

Uphando lwexesha elizayo lunokukhanyisa ngakumbi kwifuthe lokusebenzisa ezi zinto zilungisiweyo ze-stevia sweeteners.

Eyona ndlela yokutya i-stevia kukukhulisa ngokwakho isityalo kwaye usebenzise onke amagqabi ukwenza ukutya kube mnandi.

Ivenkile: stevia

Yintoni itagatose?

I-Tagatose sesinye iswekile esenzeka ngokwendalo abaphandi abayifundayo. Izifundo zokuqala zibonisa ukuba i-tagatose:

• inokuba yinto enokubakho kwi-antidiabetic kunye ne-antiobesity
• inokuhlisa iswekile yegazi kunye nempendulo ye-insulin
• uphazamisa nokufunxwa carbohydrate

Uphengululo lwango-2018 lwezifundo ezigqityiweyo zethegi "ithembisa njengeswiti ngaphandle kweziphumo ezibi."

Kodwa i-tagatose ifuna izifundo ezininzi ukufumana iimpendulo ezichanekileyo. Thetha nogqirha wakho ngaphambi kokuzama iilekese ezintsha ezifana netagatose.

Ivenkile: itagatose

Zeziphi ezinye iindlela ezintle?

Ukukhutshwa kwesiqhamo seMonk yenye indlela efumana ukuthandwa. Kodwa akukho siswiti esenziweyo sinokubetha sisebenzisa iziqhamo ezintsha ukwenza ukutya kube mnandi.

Olunye ukhetho olugqwesileyo ngumhla weswekile, owenziwe ngemihla yonke eyomileyo kunye nomhlaba. Ayiboneleli ngeekhalori ezimbalwa, kodwa umhla weswekile wenziwe ngesiqhamo sonke kunye nefayibha esasebenza.

Unako nokukhupha i-fiber kwi-gram epheleleyo ye-carbohydrate, ukuba ubala i-carbs yokucwangcisa ukutya. Oku kuya kukunika i-carb net. Ukutya okune-fibrous ngakumbi, kuya kuba nefuthe elisezantsi kwiswekile yegazi lakho.

Ivenkile: monk iziqhamo isicatshulwa okanye umhla iswekile

Kutheni izinto ezinencasa zokufakelwa zimbi kubantu abanesifo seswekile?

Ezinye izinto zeswekile ezingezizo ezenziweyo zithi "azinashukela" okanye "zinesifo seswekile," kodwa uphando lubonisa ukuba ezi swekile zinempembelelo echasene noko.

Umzimba wakho uphendula ngendlela eyahlukileyo kuneswekile eqhelekileyo. Iswekile eyenziweyo inokuphazamisa incasa yokufunda yomzimba wakho. Oku kunokudida ingqondo yakho, eya kuthi ithumele imiqondiso ekuxelela ukuba utye ngakumbi, ngakumbi ukutya okumnandi ngakumbi.

Izinto zokuthambisa ezingezizo ezenziwayo zisenokunyusa amanqanaba akho eglucose

Olunye uphononongo lwe-2016 lwabona abantu abanobunzima obuqhelekileyo abatya iilekese ezingezizo ezomntu kunokwenzeka ukuba babe nesifo seswekile kunabantu ababebhitye kakhulu okanye batyebe kakhulu.

Olunye uphononongo luka-2014 lufumanise ukuba ezi swekile, ezinje nge-saccharin, zinokutshintsha ukubunjwa kwebacteria. Olu tshintsho lunokubangela ukunganyamezelani kweswekile, eli linyathelo lokuqala lokufumana isifo se-metabolic kunye neswekile kubantu abadala.

Kubantu abangakhulisi ukunganyamezelani kwe-glucose, iilekese ezingezizo zokunceda zinokunceda ukunciphisa umzimba okanye ukulawula isifo seswekile. Kodwa ukutshintshela kolu tshintsho endaweni yeswekile kusafuna ulawulo lwexesha elide kunye nokutya okulawulwayo.

ukuba ucinga ukutshintsha iswekile rhoqo, thetha nogqirha wakho kunye nesazi malunga nokutya malunga neenkxalabo zakho.

Izinto zokuthambisa ezingezizo nazo zinokuba negalelo ekuzuzeni ubunzima

Ukutyeba kakhulu kunye nokutyeba kakhulu yenye yezona zinto zixela kwangaphambili isifo seswekile. Ngelixa iilekese ezingezizo, oko akuthethi ukuba ziphilile.

Ukuthengisa iimveliso zokutya kunokukhokelela ekubeni ucinge i-non-caloric sweeteners yokunceda unciphise ubunzima, kodwa izifundo zibonisa okwahlukileyo.

Kungenxa yokuba iilekese ezingezizo ezomntu:

• kunokukhokelela kwiminqweno, ukutya kakhulu kunye nokuzuza ubunzima
• Guqula i-gut gut bacteria ebalulekileyo kulawulo lobunzima

Kubantu abanesifo seswekile abajonga ukulawula ubunzima okanye ukutya iswekile, iilekese ezingezizo ezokufakelwa zisenokungabi yindawo elungileyo.

Ukutyeba kakhulu okanye ukutyeba kakhulu kunokwandisa umngcipheko kwimicimbi yezempilo efana noxinzelelo lwegazi, iintlungu zomzimba kunye nokubetha.

Inqanaba lokhuseleko lwezinto zokuthambisa ezingezizo

IZiko lezeNzululwazi kuMdla woLuntu kungoku nje libona izinto zokuthambisa ezingezizo njengemveliso ekufuneka “ziyiphephe.” Kuphephe kuthetha ukuba imveliso ayikhuselekanga okanye ayivavanywanga kakuhle kwaye ayiwufanelanga umngcipheko.

Kuthekani ngotywala?

Iswekile yotywala ifumaneka ngokwendalo kwizityalo kunye namajikijolo. Iindidi ezisetyenziswa rhoqo kushishino lokutya zenziwe ngokwenziwa. Ungazifumana kwiimveliso zokutya ezibhalwe "ezingenashukela" okanye "akukho shukela elongeziweyo."

Iilebhile ezinje ngale ziyalahlekisa kuba iswekile yotywala iseyicarbohydrate. Banokunyusa iswekile yegazi lakho, kodwa hayi kangako njengeswekile eqhelekileyo.

Isiselo esinxilisayo esiqhelekileyo esivunyiweyo yi-FDA:

• erythritol
• xylitol
• Yitshiswa
• I-lactitol
• isomalt
• maltitol

I-Swerve luphawu lomthengi olutsha oluqukethe i-erythritol. Iyafumaneka kwiivenkile ezininzi zokutya. I-brand Ideal iqulethe zombini i-sucralose kunye ne-xylitol.

Ivenkile: i-erythritol, i-xylitol, i-sorbitol, i-isomalt, okanye i-maltitol

Yahlukile kwizithambisi ezingezizo ezendalo

Iswekile yotywala zihlala zenziwa, ziyafana neeswidi ezingezizo. Kodwa ezi ndlela zimbini zokukhetha iswekile azifani. Iswekile yotywala yahlukile kuba:

• Inokudityaniswa ngaphandle kwe-insulin
• zincinci kuneziswiti ezingezizo kunye neswekile
• inokucolwa kancinci emathunjini
• awunayo i-aftertaste yeswiti eyenziweyo

Uphando lubonisa ukuba iswekile yotywala inokuba yindawo efanelekileyo yokutshintsha iswekile. Kodwa iingxelo zikwatsho ukuba ayizukudlala indima ebalulekileyo ekulahlekeni kobunzima. Kuya kufuneka uphathe iswekile njengotywala kunye nokunciphisa ukutya kwakho.

Iswekile yotywala iyaziwa ngokuvelisa iziphumo ebezingalindelekanga ezifana negesi, ukuqunjelwa, kunye nokungonwabi esiswini. Nangona kunjalo, i-erythritol ihlala inyamezeleka ngcono, ukuba unenkxalabo ngale miphumela.

Yintoni i-takeaway?

Izifundo zamva nje zibonisa ukuba iilekese ezingezizo ezamayeza azisezizo ezinye iindlela ezisempilweni zeswekile. Ngapha koko, banokwandisa umngcipheko womntu onesifo seswekile, ukunganyamezelani kweswekile, kunye nokuzuza ubunzima.

Ukuba ujonge enye indlela esempilweni, zama u-stevia. Ngokusekwe kuphando ukuza kuthi ga ngoku, le enye isweetener yenye yeendlela onokuthi ukhethe kuzo. Iyaziwa ngeempawu zayo ezichasene neswekile kunye nokukwazi ukuzinzisa amanqanaba eswekile yegazi.

Unokufumana i-stevia kwifom eluhlaza, ukhulise isityalo ngokwakho, okanye uyithenge phantsi kwamagama e-brand anje ngeSweet Leaf kunye neTruvia.

Nangona kunjalo, kuya kufuneka usilinganise iswekile yakho oyityileyo iyonke kunokuba utshintshele kwinto engena endaweni yeswekile.

Okukhona usitya naluphi na uhlobo lweelekese ezongeziweyo, kokukhona inkalakahla yakho iveza ukuthanda kwakho. Uphando lwePalate lubonisa ukuba ukutya okukhethayo kunye nokunqwenela kukutya okutya rhoqo.

Uza kubona esona sibonelelo sokulawula iminqweno yeswekile kunye neswekile xa unciphisa zonke iintlobo zeswekile esongeziweyo.