Zithini iiSuar ezilula? Ukuchazwa kweeCarbohydrate ezilula

Umxholo

• Zithini iiSuar ezilula?
• Monosaccharides
• Disaccharides
• Uninzi lweeSuars ezongezelelweyo zinokuba yingozi kwimpilo yakho
• Idityaniswa nokuTyeba kakhulu
• Ngamana ungakhuthaza izifo zentliziyo
• Ngamana Unokwandisa Umngcipheko Womhlaza
• Indlela yokuchonga iiSuars ezongeziweyo kwiilebheli zokutya
• Kutheni ungafanele woyike ngokupheleleyo iiSuars ezilula
• Umgca osezantsi

Iishukela ezilula zihlobo lwe-carbohydrate. IiCarbohydrate yenye yeemacronutrients ezintathu ezisisiseko- ezinye zimbini ziiprotein namafutha.

Iswekile elula ifunyanwa ngokwendalo kwiziqhamo kunye nobisi, okanye zinokuveliswa ngentengiso kwaye zongezwe kukutya ukwenza iswiti, ukuthintela ukonakala, okanye ukuphucula ubume kunye noburhabaxa.

Eli nqaku lichaza iintlobo ezahlukeneyo zeswekile, ukuba ungazichonga njani kwiilebheli zokutya, kunye nendlela ezinokuthi ziyichaphazele ngayo impilo yakho.

Zithini iiSuar ezilula?

IiCarbs ziimolekyuli eziqulathe ii-molecule zeswekile enye, ephindwe kabini, okanye ezininzi ezibizwa ngokuba ziisakcharides ().

Banikezela ngeekhalori ezine ngegrama kwaye bangumthombo okhethiweyo wamandla omzimba wakho.

Zimbini iintlobo eziphambili zeecarbs: ezilula nezintsonkothileyo. Umahluko phakathi kwabo ulele kwinani leemolekyuli zeswekile eziqulathiweyo.

Iicarbs ezilula- ezaziwa ngokuba ziiswekile ezilula- ziqulathe imolekyuli enye okanye ezimbini zeswekile, ngelixa iikhabhohrithi ezintsonkothileyo zine ezintathu okanye nangaphezulu.

Iswekile elula inokuba yi-mono- okanye i-disaccharide.

Monosaccharides

I-Monosaccharides zezona carbs zilula, kuba umzimba wakho awunako ukuzidiliza.

Oku kuvumela umzimba wakho ukuba ubabambe ngokukhawuleza nangokulula, ngaphandle kwefructose.

Zintathu iintlobo ze-monosaccharides ():

• Iswekile: Iziqhamo kunye nemifuno yimithombo yendalo yeswekile. Kwakhona kufumaneka ngokuqhelekileyo kwiisiraphu, iilekese, ubusi, iziphuzo zezemidlalo kunye needyuli.
• UFructose: Isiseko sokutya sendalo se-fructose sisiqhamo, yiyo loo nto i-fructose ibizwa ngokuba siswekile yeziqhamo.
• IGalactose: Owona mthombo wokutya wegalactose yi-lactose, iswekile kubisi kunye neemveliso zobisi, ezinje ngeshizi, ibhotolo kunye neyogathi.

Disaccharides

Disaccharides iqulathe iimolekyuli ezimbini zeswekile- okanye ii-monosaccharides-eziboshwe kunye.

Umzimba wakho kufuneka wophule ii-monosaccharides eziqhotyoshelweyo ngaphambi kokuba ungene.

Zintathu iintlobo ze-disaccharides ():

• I-Sucrose (iglucose + fructose): I-Sucrose-edla ngokubizwa ngokuba siswekile etafileni- siswiti yendalo evela kummoba okanye kwi-beet. Yongezwa ekutyeni ngexesha lokulungiswa kwaye ivela ngokwendalo kwiziqhamo kunye nemifuno.
• I-Lactose (iglucose + galactose): Eyaziwa nangokuthi iswekile yobisi, i-lactose ifumaneka kubisi nakwiimveliso zobisi.
• Maltose (iglucose + iswekile): I-Maltose ifumaneka kwiziphuzo ze-malt, ezifana nobhiya kunye ne-malt alcohol.

Iiswekile ezilula ziqulathe imolekyuli enye okanye ezimbini zeswekile. I-carbohydrate enemolekyuli enye yeswekile ibizwa ngokuba yi-monosaccharide, ngelixa enye eneemolekyuli ezimbini zeswekile ezidityanisiweyo iyidischaride.

Uninzi lweeSuars ezongezelelweyo zinokuba yingozi kwimpilo yakho

Kubantu abaninzi, igama elithi "iswekile" linentsingiselo engeyiyo.

Ukutya okuninzi okunezakhamzimba, ezifana neziqhamo kunye nemifuno, ngokwendalo ziqulathe iswekile kwaye akufuneki zithintelwe njengoko ziyinzuzo kwimpilo yakho.

Kwelinye icala, iswekile ezongeziweyo- ezinje ngeziselo ezineswekile, iilekese, kunye needyiwa- kunokuba negalelo kwiingxaki ezininzi zempilo.

Iswekile ezongeziweyo zinxulunyaniswa nokunyuka kwamanqanaba okutyeba kakhulu, isifo sentliziyo, kunye nokwanda komngcipheko womhlaza.

Idityaniswa nokuTyeba kakhulu

Ukutyeba kakhulu kuchaphazela phantse iipesenti ezingama-40 zabantu abadala eMelika ().

Inxulunyaniswa nemingcipheko emibi yempilo kubandakanya isifo seswekile, isifo sentliziyo, kunye nomhlaza.

Ukongeza, ukutyeba kakhulu kubiza kakhulu ukunyanga. Xa kuthelekiswa nabantu abanobunzima obunempilo, abantu abatyebe kakhulu bachitha amawaka eedola ngaphezulu ngonyaka kukhathalelo lwempilo ().

Oku kubeka umthwalo omkhulu kwezoqoqosho kumntu ngamnye, kwiintsapho, nakubarhafi ().

Unobangela wokutyeba kakhulu uxoxwa kakhulu kwaye unezinto ezininzi kwindalo, kodwa ukutya kakhulu iswekile kucingelwa ukuba kudlala indima enkulu (,).

Iswekile ezongeziweyo zinegalelo kwiikhalori ezongezelelekileyo kwindlela otya ngayo, ezinokukhokelela ekuzuzeni ubunzima ekuhambeni kwexesha.

Incasa eswiti kunye nokuthandeka kunokwenza kube lula ukugqithisa iswekile eyongeziweyo xa kuthelekiswa nezinye izondlo, ukwandisa umngcipheko wokufumana ubunzima (,,,).

Ngamana ungakhuthaza izifo zentliziyo

Isifo sentliziyo sesona sizathu siphambili sokufa eUnited States kwaye besikho kule minyaka ingamashumi idlulileyo ().

Ngokuqhelekileyo kubangelwa yi-atherosclerosis - imeko apho i-plaque yakha khona kwiindonga zangaphakathi zemithambo yegazi ekhokelela entliziyweni yakho, ebangela ukuba banciphise kwaye baqine. Oku kunciphisa ukuhamba kwegazi, oku kunokukhokelela kwisifo sentliziyo (,).

Izifundo ezininzi zibonise ukuba ukufumana iikhalori ezininzi kwiswekile eyongeziweyo kungakhokelela kwi-triglycerides ephezulu- umngcipheko owaziwayo wesifo sentliziyo (,,,).

Olunye uphononongo lufumanise ukuba abantu abafumene i-10-25% yeekhalori zabo kwiswekile eyongeziweyo banamathuba angama-30% okusweleka ngenxa yesifo sentliziyo xa kuthelekiswa nabo bafumana ngaphantsi kwe-10% yeekhalori zabo kwiswekile eyongeziweyo ().

Ngaphezu koko, loo mngcipheko uphantse waphindeka kabini kwabo bafumana ngaphezulu kwe-25% yeekhalori zabo kwiswekile eyongeziweyo.

Ngamana Unokwandisa Umngcipheko Womhlaza

Ukugqithisa kweekhalori ezivela kwiishukela ezongeziweyo kunokunyusa ukuvuvukala kunye noxinzelelo lwe-oxidative.

Olunye ukudumba kunye noxinzelelo lwe-oxidative luyimfuneko kwimpilo entle, kodwa okuninzi kunokukhokelela kwizifo ezininzi kunye neemeko, kubandakanya umhlaza (,,).

Izifundo ezininzi zixele amanqaku aphezulu okuvuvukala- umzekelo, iprotheyini esebenzayo ye-C kunye ne-uric acid- ngokutya iswekile (,,).

Iswekile ezongeziweyo zikwacingelwa ukuba zonyusa umngcipheko womhlaza ngokwenyusa amanqanaba ehomoni ezithile, kodwa ezi ziphumo azikaqondwa kakuhle (,,).

Iishukela ezongeziweyo zidibene nokukhuluphala. Ngaphezu koko, banokukhuthaza isifo sentliziyo kwaye bandise umngcipheko womhlaza.

Indlela yokuchonga iiSuars ezongeziweyo kwiilebheli zokutya

Unokufumana iishukela ezongeziweyo kwiindidi ezahlukeneyo zokutya- nokuba ungacinga ukuba zimnandi, njenge ketchup, isonka, kunye neembotyi ezibhakiweyo.

Oko kwathethileyo, eyona mithombo iphambili yeswekile ziziselo ezineswekile, iilekese, iidizethi, iayisi khrimu kunye neesiriyeli ezineswekile ().

Jonga iphaneli yenyani yesondlo kwimveliso yokutya ukuze ufumanise ukuba zingaphi iigramu zeswekile esongeziweyo.

Ngokwembali, iilebheli zokutya azikhange zahlule phakathi kweswekile yendalo okanye eyongeziweyo. Oku kwenza ukuba kube nzima ukufumanisa ukuba ungakanani iswekile oyityileyo.

Ngo-2020, nangona kunjalo, uLawulo lwezoKutya kunye noLawulo lweziyobisi (i-FDA) ligunyazise ukuba abavelisi kufuneka babhale uluhlu lweswekile kwiigrama kunye nepesenti yeXabiso lemihla ngemihla (i-DV) kwiilebheli zokutya ().

Iinkampani ezininzi zokutya ezinkulu sele zithobele, zisenza kubelula ukuvavanya umxholo weswekile weemveliso.

Umbutho wentliziyo yaseMelika ucebisa ukuba abantu ababhinqileyo kunye nabesilisa bafumane ngaphantsi kwe-25 yeegram kunye ne-38 gram yeswekile eyongeziweyo ngosuku kwisidlo sabo, ngokulandelelana ().

Ukufumana ngaphezulu kwezi mali kwenza kube nzima ukuhlangabezana neemfuno zakho zezondlo ngelixa uhlala ngaphakathi kwemida yakho yeekhalori zemihla ngemihla ().

Ukufunda uluhlu lwezithako ekutyeni kunokukunceda uchonge iishukela.

Amagama eswekile ongezelelweyo abandakanya:

• I-dehydrose engadliyo
• iswekile emdaka
• Iswekile ecekeceke umgubo
• Isiraphu yengqolowa
• Isiraphu yengqolowa ephezulu-fructose (HCFS)
• Sithandwa
• imaple syrup
• Imibala
• Igava yencindi
• Iswekile eluhlaza

Uluhlu lweelebheli zokudibanisa izithako kulungelelwaniso lokwehla kokuphakama ngokobunzima, kunye nezithako ezisetyenziswe kwelona xabiso likhulu kuqala, zilandelwe zezo zixabiso elincinci.

Oku kuthetha ukuba ukuba imveliso idwelisa iswekile njengesithako sokuqala, uyazi ukuba iqulethe iswekile engaphezulu kwayo nayiphi na into.

Ungachonga iishukela ngokujonga kwileyibhile yokutya kwaye ufunde uluhlu lwezithako. Ukunciphisa iikhalori zakho kwiswekile eyongeziweyo kunokukunceda uhlangane neemfuno zakho zezondlo ngelixa uhlala ngaphakathi kwemida yakho yeekhalori zemihla ngemihla.

Kutheni ungafanele woyike ngokupheleleyo iiSuars ezilula

Akungabazeki ukuba iswekile inokuba yingozi kwimpilo yakho xa isetyenziswa kakhulu.

Nangona kunjalo, iswekile yinxalenye enye kuphela yokutya kwakho. Yinto engekhoyo ukuyenza ibe noxanduva lokutyeba kakhulu kunye nezinye izifo kunye neemeko zoluntu lwanamhlanje ().

Uphando lubonisa ukuba iswekile iba yingxaki kwimpilo yakho xa iquka ukutya okuninzi okanye ukuba ufumana iikhalori ezingaphezulu kweswekile (,,,).

Ukunciphisa ushukela ongezelelweyo kwiziselo ezineswekile-eswiti, iilekese, kunye needizethi kubalulekile kwimpilo entle, kodwa ungaze ube neqhekeza lekhekhe okanye unike i-ayisi khrim oyithandayo ayisiyondlela ilungileyo. Ayizinzanga, iyonwabisa okanye ayifanele impilo yakho.

Ngaphandle koko, iswekile elula ifunyanwa ngokwendalo kuluhlu olubanzi lokutya okunempilo, okufana neziqhamo, imifuno, kunye nobisi. Oku kutya kuzisa iintlobo zezinye izondlo ezibalulekileyo ekutyeni kwakho, ezinje ngeevithamini, iiminerali, ii-antioxidants, kunye nefayibha.

Iswekile iyingozi kwimpilo yakho xa isenza ukutya okuninzi kakhulu okanye ufumana iikhalori ezigqithileyo kwiswekile. Ke ngoko, ukukhawulela kodwa ungakuthinteli ngokupheleleyo iswekile-ngokukodwa iswekile eyongeziweyo-kufanelekile kwimpilo yakho.

Umgca osezantsi

Iiswekile ezilula ziicarbs ezinesinye (i-monosaccharide) okanye ezimbini (disaccharide) iimolekyuli zeswekile.

Ukutya okunempilo okuninzi okufana neziqhamo kunye nemifuno ngokwemvelo kuneswekile kwaye akufuneki kuthintelwe njengoko kuyinzuzo kwimpilo yakho. Nangona kunjalo, iswekile eyongeziweyo inxulunyaniswa nokutyeba kunye nokunyuka kwesifo sentliziyo kunye nomngcipheko womhlaza.

Unokufumana ukuba ingakanani iswekile eyenziweyo kwimveliso ngokujonga iphaneli yenyani yesondlo okanye ufunde uluhlu lwezithako.

Ngaphandle kweziphumo ezinobungozi zokongeza iswekile kwimpilo yakho, ungazitya ngokumodareyitha kwaye njengenxalenye yokutya okusempilweni ngokubanzi.