Ngaba uStevia ulibambela elilungileyo leSwekile? Izibonelelo kunye neephantsi

Umxholo

• Yintoni uStevia?
• Iinyani zesondlo sikaStevia
• Izibonelelo kunye nezinto ezinokubakho ezantsi
• Izibonelelo zestevia
• Izinto ezinokubakho ezantsi
• Ngaba iphilile kuneswekile?
• Ngaba yinto elungileyo endaweni yeswekile?
• Umgca wezantsi

UStevia uyakhula ekuthandeni njengezinto ezisekwe kwizityalo, ngaphandle kwekhalori kwiswekile.

Abantu abaninzi bakhetha iilekese ezingezizo ezifana ne-sucralose kunye ne-aspartame, njengoko ikhutshiwe kwisityalo kunokuba yenziwe elebhu.

Iqulethe encinci kwi-carbs kwaye ayikhawulezi iswekile yegazi lakho, iyenza ithandwe phakathi kwabo banesifo seswekile okanye ulawulo olubi lweeswekile egazini. Nangona kunjalo, inokuba nezingxaki.

Eli nqaku liphonononga i-stevia, kubandakanya izibonelelo zayo, ezantsi, kunye nokubekwa endaweni yeswekile.

Yintoni uStevia?

UStevia lolunye uhlobo lweswekile olukhutshwe kumagqabi we UStevia rebaudiana isityalo.

Amagqabi akonwabele ubumnandi bawo kwaye asetyenziswa njengeyeza elenzelwe ukunyanga iswekile ephezulu yegazi kangangamakhulu eminyaka ().

Incasa yabo emnandi ivela kwiimolekyuli ze-steviol glycoside, ezingama-250-300 amaxesha amnandi kuneswekile yesiqhelo ().

Ukwenza i-stevia sweeteners, ii-glycosides kufuneka zikhutshwe emagqabini. Ukuqala ngamagqabi omileyo afakwe emanzini, le nkqubo imi ngolu hlobo lulandelayo ():

1. Amagqabi amagqabi ahluziwe kulwelo.
2. Umbane uphathwa ngekhabhoni esebenzayo ukususa umbandela owongezelelweyo wezinto eziphilayo.
3. Ulwelo lunyanga unyango lotshintshiselwano nge-ion ukususa izimbiwa kunye nesinyithi.
4. Ii-glycosides eziseleyo zigxunyekwe kwi-resin.

Into eseleyo kukugxininiswa kwegqabi le-stevia eligciniweyo, elitshiziweyo elomileyo kwaye lilungele ukwenziwa liswiti ().

Isicatshulwa sihlala sithengiswa njengamanzi agxile kakhulu okanye kwiipakethi ezisebenza zodwa, zombini ezi zifuneka kuphela kwixabiso elincinci kakhulu ukwenza ukutya okanye iziselo kube mnandi.

I-Stevia esekwe ngokulinganayo neswekile iyafumaneka. Ezi mveliso ziqulathe iifilitha ezifana ne-maltodextrin kodwa zinomthamo ofanayo kunye namandla okuswitheka njengeswekile, kungekho nanye yeekhalori okanye iikhabhohdi. Zingasetyenziswa njenge-1: 1 endaweni yokubhaka kunye nokupheka ().

Gcina ukhumbula ukuba uninzi lweemveliso ze-stevia ziqulathe izithako ezongezelelekileyo, ezinje ngezigcwalisi, iswekile yotywala, ezinye iiswiti, kunye nencasa yendalo.

Ukuba ufuna ukunqanda ezi zithako, kuya kufuneka ukhangele iimveliso ezidwelisa kuphela i-100% ye-stevia kwileyibhile.

Iinyani zesondlo sikaStevia

UStevia ngokusisiseko ikhalori- kunye necarb-free. Ngenxa yokuba imnandi kakhulu kuneswekile, iimali ezincinci ezisetyenzisiweyo azongezi zixhobo zekhalori okanye iikhabhohay ekudleni kwakho ().

Nangona amagqabi eStevia equlathe iivithamini kunye neeminerals, uninzi lwazo luyalahleka xa isityalo sisenziwa sibe siswiti ().

Ngapha koko, njengoko ezinye iimveliso ze-stevia ziqulathe izithako ezongezelelweyo, imixholo yezondlo inokwahluka.

Amagqabi kaStevia angaqhubekeka abe lulwelo okanye icwecwe elicokisekileyo lomgubo, olumnandi kakhulu kuneswekile. Isicatshulwa iphantse ikhalori- kwaye ayinacarb kwaye iqulethe kuphela isixa seminerali.

Izibonelelo kunye nezinto ezinokubakho ezantsi

Amagqabi kaStevia ebesetyenziselwa iinjongo zonyango kangangeenkulungwane ezininzi, kwaye isicatshulwa sinxulunyaniswe nokwehla kweswekile yegazi kunye nenqanaba lamafutha egazi kwizifundo zezilwanyana. I-sweetener inokukunceda ukunciphisa umzimba.

Nangona kunjalo, isicatshulwa sinezinto ezinokubakho ezantsi.

Izibonelelo zestevia

Nangona i-sweetener entsha, i-stevia idibene neenzuzo ezininzi zezempilo.

Ngenxa yokuba ayinazikhalori, inokukunceda ukuba unciphise umzimba xa usetyenziswa endaweni yeswekile eqhelekileyo, ebonelela malunga neekhalori ezingama-45 ngecephe (12 grams). UStevia unokukunceda uhlale ugcwele kwiikhalori ezimbalwa ().

Kwisifundo esenziwe kubantu abadala abangama-31, abo batya i-snack eneekhalori ezingama-290 ezenziwe nge-stevia batya ukutya okulinganayo kwisidlo esilandelayo njengabo batya i-calorie ye-500 yeekhalori ezenziwe ngeswekile ().

Baye baxela amanqanaba afanayo okugcwala, oko kuthetha ukuba iqela le-stevia lalinokutya okupheleleyo kweekhalori ngelixa lisiva ulwaneliseko olufanayo ().

Ukongeza, kufundo lwempuku, ukubonakaliswa kwi-steviol glycoside rebaudioside A kubangele ukonyuka kokutya okucinezelayo ().

I-sweetener inokukunceda ukulawula iswekile yegazi.

Kwisifundo kubantu abadala abali-12, abo batya i-coconut dessert eyenziwe nge-50% ye-stevia kunye ne-50% yeswekile banama-16% amanqanaba eswekile esezantsi yegazi emva kokutya kunabo babene-dessert efanayo eyenziwe nge-100% iswekile ().

Kwizifundo zezilwanyana, i-stevia ibonakalisiwe ukuphucula ubuntununtunu kwi-insulin, ihomoni eyehlisa iswekile yegazi ngokuyivumela ukuba ibe ziiseli ezisetyenziselwa amandla (,).

Ngaphezulu, olunye uphando lwezilwanyana luye lwadibanisa ukusetyenziswa kwe-stevia ekunciphiseni i-triglycerides kunye nokunyusa i-HDL (elungileyo) amanqanaba e-cholesterol, zombini ezinxulunyaniswa nomngcipheko wesifo sentliziyo (,,).

Izinto ezinokubakho ezantsi

Nangona i-stevia inokubonelela ngezibonelelo, inee-downsides ngokunjalo.

Ngelixa isekwe kwizityalo kwaye isenokubonakala indalo ngakumbi kunezinye iincasa zekhalori, iseyimveliso esulungekiswe kakhulu. Imixube kaStevia ihlala iqulethe iifilitha ezongeziweyo njenge-maltodextrin, enxulunyaniswe nokudodobala kwentsholongwane enempilo ().

UStevia uqobo usenokwenzakalisa ibacteria yakho. Kwisifundo setyhubhu yovavanyo, i-rebaudioside A, enye yezona ndawo zixhaphakileyo ze-steviol glycosides kwii-stevia sweeteners, kuthintele ukukhula koxinzelelo olunenzuzo lwe-gut bacteria nge-83% (,).

Ngaphezu koko, ngenxa yokuba imnandi kakhulu kuneswekile, i-stevia ithathwa njengeswiti enkulu. Abanye abaphandi bakholelwa ukuba iilekese ezinamandla zinokunyusa iminqweno yokutya okuswiti (,).

Ukongeza, uninzi lwezifundo zokujonga alufumananga khonkco phakathi kokusetyenziswa kwe-zero-calorie sweeteners kunye nokuphuculwa kobunzima bomzimba, ukutya ikhalori, okanye umngcipheko wohlobo lweswekile yesi-2 (,).

Ngapha koko, i-stevia kunye nezinye i-zero-calorie sweeteners zisenokubangela impendulo ye-insulin, ngenxa yesongo sabo esimnandi, nokuba abayonyusi amanqanaba eswekile yegazi (,).

Gcina ukhumbula ukuba njengoko ii-stevia sweeteners zisandula ukubakho ngokubanzi, uphando malunga nefuthe labo lexesha elide lilinganiselwe.

UStevia unokunceda ukulawula ubunzima bakho kunye namanqanaba eswekile yegazi, kunye nezifundo zezilwanyana zibonisa ukuba zinokuphucula umngcipheko wesifo sentliziyo. Nangona kunjalo, siswiti esimnandi kakhulu esinokuchaphazela kakubi impilo yakho.

Ngaba iphilile kuneswekile?

UStevia uneekhalori ezimbalwa kuneswekile kwaye angadlala indima kulawulo lobunzima ngokukunceda utye iikhalori ezimbalwa.

Ngenxa yokuba ikhululekile kwiikhalori kunye ne-carbs, yinto enhle kakhulu yeshukela kubantu abakwi-calorie ephantsi okanye kwi-carb ephantsi.

Ukutshintsha iswekile nge-stevia kunciphisa i-Glycemic Index (GI) yokutya, oko kuthetha ukuba zichaphazela amanqanaba eswekile yegazi ukuya kwinqanaba elincinci (, 21).

Ngelixa itafile yeswekile ine-GI engama-65- kunye ne-100 yeyona GI iphakamileyo, ebangela ukunyuka okukhawulezayo kwiswekile yegazi-i-stevia ayinanto inyusa iswekile yegazi kwaye ke ine-GI ye-0 ().

Iswekile kunye neefom zayo ezininzi, kubandakanya i-sucrose (iswekile yetafile) kunye ne-high-fructose corn syrup (HFCS), zidityaniswe nokudumba, ukutyeba kakhulu, kunye nokukhula kweemeko ezingapheliyo, ezinje ngohlobo lweswekile 2 kunye nesifo sentliziyo (,,).

Ke ngoko, ngokubanzi kucetyiswa ukunciphisa umda wokutya iswekile eyongeziweyo. Ngapha koko, iZikhokelo zeZokutya kubantu baseMelika zichaza ukuba iiswekile ezongeziweyo kufuneka zingabi ngaphezulu kwe-10% yeekhalori zakho zemihla ngemihla ().

Ukufumana impilo eyiyo kunye nolawulo lweswekile esegazini, le mali kufuneka incitshiswe nangakumbi ().

Ngenxa yokuba iswekile inxulunyaniswa neziphumo ezibi zempilo, ukutshintsha iswekile kunye ne-stevia kunokucetyiswa. Okwangoku, iziphumo zexesha elide zokutya rhoqo i-stevia azaziwa.

Nangona ukusebenzisa izixa ezincinci zale zero-calorie sweetener kunokuba yindlela esempilweni yokunciphisa iswekile, kungcono ukusebenzisa iswekile encinci kunye nezimbalwa zeswekile endaweni yazo kwaye ukhethe ngokulula ubumnandi bendalo, njengeziqhamo, nanini na kunokwenzeka.

UStevia une-GI esezantsi kuneswekile yetafile, kwaye ukuyisebenzisa kunokuba yindlela esempilweni yokunciphisa ikhalori kunye nokongeza iswekile. Iishukela ezongeziweyo kufuneka zikhawulelwe ngaphantsi kwe-10% yeekhalori zakho zemihla ngemihla.

Ngaba yinto elungileyo endaweni yeswekile?

UStevia ngoku usetyenziswa ngokubanzi njengokutshintsha iswekile ekuphekeni nasekhaya nasekwenzeni ukutya.

Nangona kunjalo, enye yeengxaki ezinkulu nge-stevia yintlungu yayo ebabayo. Oososayensi bokutya basebenzela ekuphuhliseni iindlela ezintsha zokukhutshwa kwe-stevia kunye nokulungiswa ukunceda ukulungisa oku (,).

Ngaphezu koko, iswekile ihamba kwinkqubo eyahlukileyo ebizwa ngokuba yi-Maillard reaction xa ipheka, evumela ukutya okuqulathe iswekile ukuba icamelize kwaye kujike kube mdaka ngegolide. Iswekile ikongeza ubume kunye nenqwaba yezinto ezibhakiweyo (30, 31).

Xa iswekile ithathelwe indawo ngokupheleleyo yi-stevia, iimpahla ezibhakiweyo zinokungafani okanye zibonakale njengenguqu eneswekile.

Ngaphandle kwale micimbi, i-stevia isebenza kakuhle kukutya okuninzi kunye neziselo njengokutshintsha iswekile, nangona umxube weswekile kunye ne-stevia idla ngokuba yeyona inomdla ngokukhethekileyo kwintetho (21,,).

Xa ubhaka nge-stevia, kungcono ukusebenzisa i-1: 1 yokutshintsha iswekile esekwe nge-stevia. Sebenzisa iifom ezixineneyo, njengokukhutshwa kolwelo, kuya kufuna ukuba utshintshe izixa zezinye izithako ukuphendula ngelahleko ngobuninzi.

UStevia ngamanye amaxesha une-aftertaste ekrakra kwaye akanazo zonke iipropathi ezibonakalayo zeswekile ngexesha lokupheka. Nangona kunjalo, ithathe indawo yeswekile eyamkelekileyo kwaye incasa kakhulu xa isetyenziswa ngokudityaniswa neswekile.

Umgca wezantsi

UStevia sisityalo esisekwe kwisityalo, zero-calorie esimnandi.

Inganciphisa ikhalori xa isetyenziselwa ukutshintsha iswekile kwaye izuze ulawulo lweswekile yegazi kunye nempilo yentliziyo. Okwangoku, ezi zibonelelo aziboniswanga ngokupheleleyo, kwaye uphando ngeziphumo zalo zexesha elide luyasilela.

Ukuze ube nempilo efanelekileyo, gcina zombini iswekile kunye ne-stevia ubuncinci.