Yintoni iswekile esulungekisiweyo?

Umxholo

• Iswekile ecoliweyo yenziwa njani?
• Iswekile yetafile
• Isiraphu yengqolowa ene-high-fructose (HFCS)
• Iziphumo ezininzi zempilo
• Ukucocwa kunye neeshukela zendalo
• Ukutya okunotye kakhulu kwiswekile esulungekisiweyo kuhlala kulungiswa kakhulu
• Iiswekile zendalo zihlala zifumaneka kukutya okunezondlo
• Ayizizo zonke iiswekile zendalo ezilungileyo ngokulinganayo
• Indlela yokuphepha iswekile esulungekisiweyo
• Umgca wezantsi

Kule minyaka ilishumi idlulileyo, kugxilwe kakhulu kwiswekile nakwimiphumela yempilo yayo.

Ukutya iswekile ehlaziyiweyo kunxulunyaniswa neemeko ezifana nokutyeba kakhulu, uhlobo lweswekile 2, kunye nesifo sentliziyo. Nangona kunjalo, kufumaneka kwiindawo ezahlukeneyo zokutya, okwenza kube nzima kakhulu ukuphepha.

Ngapha koko, unokuzibuza ukuba iswekile esulungekisiweyo ithelekiswa njani nendalo, nokuba ingaba ineziphumo ezifanayo kwezempilo.

Eli nqaku lixoxa ngeswekile esulungekisiweyo, yahluke njani kwiswekile yendalo, kunye nendlela yokunciphisa ukutya kwakho.

Iswekile ecoliweyo yenziwa njani?

Iswekile ngokwendalo ifumaneka kukutya okuninzi, kubandakanya iziqhamo, imifuno, ubisi, iinkozo, kunye namandongomane nembewu.

Iswekile yendalo inokukhutshwa ukuvelisa iswekile esulungekisiweyo ngoku ininzi kakhulu kunikezelo lokutya. Iswekile yetafile kunye ne-high-fructose corn syrup (HFCS) yimizekelo emibini eqhelekileyo yeswekile ecoliweyo eyenziwe ngale ndlela.

Iswekile yetafile

Iswekile yetafile, ekwabizwa ngokuba yi-sucrose, ihlala ikhutshwa kwizityalo zeswekile okanye kwiibhotile zeswekile.

Inkqubo yokuvelisa iswekile iqala ngokuhlamba ummoba okanye iivenkile, uzisike, uzifake emanzini ashushu, avumela incindi yeswekile ukuba ikhutshwe.

Ijusi iyahluzwa ize ijikwe ibe yisiraphu eqhubekekayo yenziwe iikristale zeswekile ezihlanjwa, zomiswe, zipholile, kwaye zifakwe kwitafile yeswekile efumaneka kwiishelufa zevenkile (1).

Isiraphu yengqolowa ene-high-fructose (HFCS)

Isiraphu yengqolowa ephezulu-fructose (HFCS) luhlobo lweswekile esulungekisiweyo. Umbona uqengqeleka kuqala ukwenza isitatshi sombona emva koko kulungiswe isiraphu yengqolowa (1).

Ii-enzyme ke ziyongezwa, ezonyusa umxholo weswekile fructose, ekugqibeleni zenze isiraphu yengqolowa inambitheke kamnandi.

Uhlobo oluqhelekileyo yi-HFCS 55, equlathe i-55% ye-fructose kunye ne-42% yeswekile-olunye uhlobo lweswekile. Le pesenti ye-fructose iyafana naleyo iswekile yetafile ().

Ezi swekile zicociweyo zihlala zisetyenziselwa ukongeza incasa ekutyeni kodwa zinokusebenza njengokubamba ukutya kwiijam kunye neejeli okanye ukunceda ukutya okunje ngeekhukhamba kunye nesonka. Zikwasoloko zisetyenziselwa ukongeza isambuku kukutya okucutshungulwayo okunje ngeziselo ezibandayo kunye ne-ayisi khrim.

Iswekile esulungekisiweyo yenziwa ngokukhupha nokucoca iswekile ngokwendalo efumaneka kukutya okufana nombona, ii-beet zeswekile, kunye nommoba. Iswekile esulungekisiweyo yongezwa kukutya ngeenjongo ezahlukeneyo, kubandakanya nokunyusa incasa.

Iziphumo ezininzi zempilo

Iswekile enje ngetafile yeswekile kunye ne-HFCS yongezwa kukutya okwahlukeneyo, kubandakanya okuninzi ongenakukukrokrela ukuba uneswekile. Ke, banokungena ngokuchasene nokutya okukhoyo, bakhuthaze uluhlu lweziphumo zempilo eziyingozi.

Umzekelo, ukusebenzisa isixa esikhulu seswekile esulungekisiweyo, ngakumbi ngohlobo lwesiselo esinxilisayo, kuye kwahlala kunxulunyaniswa nokutyeba kakhulu kunye namafutha esisu agqithisileyo, umngcipheko weemeko ezinje ngeswekile nesifo sentliziyo (,,).

Ngokukodwa, ukutya okune-HFCS kunokubangela ukuba unganyangeki kwi-leptin, ihomoni ebonisa umzimba wakho ukuba uzokutya nini okanye nini. Oku kunokucacisa unxibelelwano phakathi kweswekile ecocekileyo kunye nokukhuluphala ().

Izifundo ezininzi zikwanxibelelanisa ukutya okuneeswekile ezongezelelekileyo ezinobungozi besifo sentliziyo ().

Ukongeza, ukutya okutyebileyo kwiswekile esulungekisiweyo kuhlala kunxulunyaniswa nomngcipheko ophezulu wohlobo lweswekile 2, uxinzelelo, isifo sengqondo esixhalabisayo, isifo sesibindi, kunye neentlobo ezithile zomhlaza (,,,).

Iswekile ecocekileyo inokunyusa umngcipheko wokutyeba kakhulu, uhlobo lwesibini lweswekile, kunye nesifo sentliziyo. Banxulunyaniswa namathuba aphezulu okudakumba, isifo sengqondo esixhalabisayo, isifo sesibindi, kunye neentlobo ezithile zomhlaza.

Ukucocwa kunye neeshukela zendalo

Ngezizathu ezininzi, iswekile esulungekisiweyo ngokubanzi imbi kakhulu kwimpilo yakho kuneswekile yendalo.

Ukutya okunotye kakhulu kwiswekile esulungekisiweyo kuhlala kulungiswa kakhulu

Iswekile ecoliweyo yongezwa ngokuthe rhoqo kukutya nakwiziselo ukuphucula incasa. Zithathwa njengeekhalori ezingenanto kuba ziqulathe phantse iivithamini, iiminerali, iiprotein, amafutha, ifayibha, okanye ezinye izinto eziluncedo.

Ngapha koko, iswekile esulungekileyo ihlala ifakwa ekutyeni naseziphuzweni ezinjenge-ayisikhrim, iikeyiki kunye nesoda, zonke ezo zihlala zenziwe kakhulu.

Ukongeza ekubeni sezantsi kwizakhamzimba, oku kutya kugqityiweyo kunokutyeba ngetyuwa kunye namafutha ongezelelweyo, zombini ezinokuyenzakalisa impilo yakho xa uzitya kakhulu (,,).

Iiswekile zendalo zihlala zifumaneka kukutya okunezondlo

Iswekile ngokwendalo ifumaneka kukutya okuninzi. Imizekelo emibini edumileyo ibandakanya i-lactose kubisi kunye ne-fructose kwiziqhamo.

Ukusuka kwimbono yekhemistri, umzimba wakho uphula iiswekile zendalo kunye nezicokisekileyo kwiimolekyuli ezifanayo, ukuqhubekeka zombini ngokufanayo ().

Nangona kunjalo, iiswekile zendalo zihlala zivela kukutya okunika ezinye izondlo eziluncedo.

Umzekelo, ngokungafaniyo ne-fructose kwi-HFCS, i-fructose kwisiqhamo iza nefayibha kunye nohlobo lweevithamini, iiminerali kunye nezinye izinto eziluncedo.

Ifayibha inceda ukucothisa ukuba iswekile ingena ngokukhawuleza kangakanani kwigazi lakho, ukunciphisa amathuba akho eswekile yegazi (,).

Kwangokunjalo, ilactose kubisi ngokwendalo ipakishwe ngeprotheni kunye namanqanaba ohlukeneyo amanqatha, izondlo ezibini ziyaziwa ukunceda ukukhusela iswekile egazini (),).

Ngaphaya koko, ukutya okunotyebileyo okunezakha mzimba kunokuba negalelo elikhulu kwiimfuno zakho zemihla ngemihla zezondlo kunokutya okuneeswekile ezisulungekisiweyo.

Iiswekile zendalo zihlala zivela kukutya okune-fiber, iprotein, kunye nezinye izakhamzimba ezikhuthaza impilo kunye nezinto ezenziwayo, ezenza ukuba zibe luncedo ngakumbi kuneswekile ecoliweyo.

Ayizizo zonke iiswekile zendalo ezilungileyo ngokulinganayo

Nangona iiswekile zendalo ngokubanzi zithathwa njengeziluncedo ngakumbi kunoshukela ococekileyo, oku akubambeki kuzo zonke iimeko.

Iswekile yendalo inokucutshungulwa ngendlela esusa phantse yonke ifayibha kunye nenxalenye elungileyo yezinye izakha mzimba. I-Smoothies kunye neencindi ziyimizekelo elungileyo yoku.

Kwimeko yabo yonke, iziqhamo zibonelela ngokunganyangeki kwaye zilayishwe ngamanzi kunye nefayibha.

Ukuxuba okanye ukwenza iijusi kubo kuyaphula okanye kususe phantse yonke ifayibha, kunye nako konke ukuxhathisa ukuhlafuna, oko kuthetha ukuba unokufuna isahlulo esikhulu ukuba uzive wanelisekile (,).

Ukudibanisa okanye ukwenza ijusi kususa ezinye iivithamini kunye nezixhobo ezincedayo zezityalo ezifumaneka ngokwesiqhamo (,).

Ezinye iintlobo zeswekile zendalo zibandakanya ubusi kunye nesiraphu yemephu. Oku kubonakala ngathi kunika izibonelelo ngakumbi kunye nezondlo kancinci kuneswekile esulungekileyo.

Nangona kunjalo, zihlala ziphantsi kwifayibha kwaye zityebile kwiswekile kwaye kufuneka zisetyenziswe kuphela ngokumodareyitha (,,,).

Iswekile yendalo efumaneka kwii-smoothies kunye neejusi aziyi kuba luncedo njengalezo zifumaneka kukutya okupheleleyo. Isiraphu yemephu kunye nobusi zijongwa njengemithombo yeswekile yendalo kodwa kufuneka zisetyenziswe ngokumodareyitha.

Indlela yokuphepha iswekile esulungekisiweyo

Iswekile esulungekisiweyo yongezwa kukutya okuninzi okuhlanganisiweyo. Ke ngoko, ukujonga iilebheli zokutya kunokuba luncedo ekunciphiseni inani leswekile ecoliweyo kukutya kwakho.

Uluhlu olubanzi lwamagama lunokusetyenziselwa ukulebhelisha iswekile eyongeziweyo. Ezona zixhaphakileyo sisiraphu yengqolowa ene-fructose ephezulu, iswekile yommoba, incindi yommoba, isiraphu yelayisi, imolasses, icaramel, kunye nezona zinto zininzi ziphelela -phuma, ezinje ngeglucose, maltose, okanye dextrose.

Nazi ezinye iindidi zokutya ezihlala zineswekile esulungekileyo:

• Iziselo: iziselo, iziselo zemidlalo, iziselo ezikhethekileyo zekofu, iziselo zamandla, iVitaminwater, ezinye iziselo zeziqhamo, njl.
• Ukutya kwasekuseni: i-muesli ethengiweyo, igranola, ukutya okuziinkozo kwasekuseni, imivalo yeesiriyeli, njl.
• Iilekese kunye nezinto ezibhakiweyo: Iitshokholethi, iilekese, ipayi, i-ayisi khrim, ii-croissants, ezinye izonka, izinto ezibhakiweyo, njl.
• Iimveliso ezinziweyo iimbotyi ezibhakiweyo, imifuno enkonkxiweyo kunye neziqhamo, njl.
• Ukuthambisa isonka: iziqhamo ezicocekileyo, ijem, i-nut butters, ziyasasazeka, njl
• Ukutya ukutya: ii-yogurts ezinamafutha asezantsi, ibhotolo yamanqatha enamafutha asezantsi, iisosi ezinamafutha asezantsi, njl.
• Iisosi: isonka, isaladi yokunxiba, iisosi zepasta, njl.
• Ukutya okulungiselelwe: ipitsa, ukutya okubandayo, imac kunye netshizi, njl.

Ukutya okumbalwa koku kutya kusetyenziweyo kunye nokukhetha konke, okusetyenzwe kancinci kunokunceda ukunciphisa inani leswekile ecoliweyo kukutya kwakho.

Ungaqhubeka nokunciphisa ukutya kwakho ngokunciphisa ukusebenzisa kwakho izinto zeswekile ezinje ngeswekile yetafile, isiraphu ye-agave, iswekile emdaka, isiraphu yelayisi, kunye neswekile yekhokhonathi.

Iswekile esulungekisiweyo yongezwa kukutya okuninzi okwenziweyo. Ukujonga iilebheli zokutya kunye nokunciphisa ukutya kwakho kunokunceda ekunciphiseni inani leswekile ecoliweyo kwindlela otya ngayo.

Umgca wezantsi

Iswekile esulungekisiweyo ifunyanwa ngokutsala iswekile yendalo kukutya okufana nomoba, isweets, okanye umbona. Ngokuqhelekileyo yongezwa kwizondlo ezingenanto, ukutya okucutshungulwayo, okunokulimaza impilo yakho xa idliwe ngobuninzi.

Ngokwahlukileyo, iishukela zendalo zifunyanwa kukutya okupheleleyo. Ezi zityebi ngokwemvelo kwiprotheyini okanye kwifayibha, izondlo ezibini ezinceda umzimba wakho ukuba uqhubekise ezi swekile ngendlela esempilweni.

Kwakhona zizityebi ngokuqhelekileyo kwiivithamini, amaminerali, kunye nezixhobo ezixhamlayo zezityalo.

Oko kwathiwa, ayizizo zonke iiswekile zendalo ezenziwe ngokulinganayo, kwaye ezo zifumaneka kwiijusi, i-smoothies, kunye neencasa zendalo ezinje ngobusi kunye nesiraphu yemephu kufuneka zisetyenziswe ngokumodareyitha.