Iswekile yotywala kunye neswekile: Into ekufuneka uyazi

Umxholo

• Yintoni iswekile yotywala?
• Ngaba kulungile ukuba uneswekile yotywala ukuba unesifo seswekile?
• Buphi ubungozi bokufumana iswekile etywaleni ukuba unesifo seswekile?
• Ziziphi iinzuzo?
• Ngaba zikhona iziphumo ebezingalindelekanga zeswekile? Ngaba bahlukile ukuba unesifo seswekile?
• Ngaba zikho ezinye iindlela ezinokusetyenziswa ngotywala xa unesifo seswekile?
• Izinto zokuthambisa ezingezizo
• Iinoveli ziswiti
• Umgca wezantsi

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

Yintoni iswekile yotywala?

Iswekile yotywala siswiti esimnandi esinokufumaneka kwiikhalori ezininzi ezisezantsi, ukutya, kunye nokutya okunciphise ikhalori. Inika incasa kunye nemvakalo efanayo naleyo iswekile yetafile rhoqo. Oku kuyenza ukuba ibe yinto eyonelisayo kubantu abanqwenela ukunciphisa iswekile, njengaleyo inesifo seswekile.

Ngenxa yokuba iswekile yotywala ayixutywanga ngokupheleleyo ngexesha lokwetyisa, inika malunga nesiqingatha semali yeekhalori ezenziwa siswekile rhoqo. Ngapha koko, inefuthe elincinci kumanqanaba eswekile yegazi.

Iswekile yotywala ngokwendalo ivela kwezinye iziqhamo kunye nemifuno. Kukwenziwe ngentengiso. Ingachongwa kwiilebheli zokutya ngamagama ezithako. Oku kubandakanya:

• xylitol
• Yitshiswa
• maltitol
• imanitol
• I-lactitol
• isomalt
• erythritol
• glycerin
• glycerine
• glycerol
• I-hydrogenated starch hydrolysates

Ivenkile yesiselo esinxilisayo.

Ngaphandle kwegama layo, iswekile yotywala ayinxilisi. Ayinabutywala, nkqu nezixa zokulandela umkhondo.

Ngaba kulungile ukuba uneswekile yotywala ukuba unesifo seswekile?

Iswekile yotywala yicarhydrate. Nangona ifuthe leswekile yegazi ingaphantsi kuneswekile yokwenyani, inokuphakamisa amanqanaba eswekile yegazi ukuba uyayitya kakhulu.

Ukuba unesifo seswekile, kulungile ukuba utye ukutya okuqulathe iswekile yotywala. Nangona kunjalo, kuba iswekile yotywala yi-carbohydrate, kuya kufuneka ujonge ubungakanani besabelo.

Funda ilebula yeNyaniso yeZondlo kuyo yonke into oyityayo, kubandakanya iimveliso zokutya ezingenaswekile okanye ezingenakhalori. Kwiimeko ezininzi, loo mabango abhekisa kubungakanani bokusebenza. Ukutya ngaphezulu kobungakanani obuchaziweyo bokubonisa kunokuchaphazela ubungakanani beecarbohydrate ozithathayo.

Buphi ubungozi bokufumana iswekile etywaleni ukuba unesifo seswekile?

Kuba ukutya okuneswekile yotywala kubhalwe njenge "iswekile esezantsi" okanye "iswekile ekhululekile," unokucinga ukuba kukutya onokukutya ngobuninzi obungenamda. Kodwa ukuba unesifo seswekile, ukutya oku kutya kunokuthetha ukuba uthatha ii-carbohydrate ezingaphezulu kunokuba isicwangciso sakho sokutya sivumela.

Ukuphelisa lo mngcipheko, bala iikhabhohayidrethi kunye neekhalori ezivela kwiziselo ezinxilisayo. Bafake kwisicwangciso sakho sokutya semihla ngemihla.

Ziziphi iinzuzo?

Ukuba unesifo seswekile, unokufumanisa ukuba iswekile yotywala yenye into elungileyo kuneswekile. Iziphumo ezintle zempilo ezivela kwiswekile yotywala zibandakanya oku kulandelayo:

• Inempembelelo encinci kumanqanaba eswekile yegazi.
• I-insulin isenokungafuneki konke konke, okanye ngexabiso elincinci kuphela, ukucola iswekile.
• Iineekhalori ezimbalwa kuneswekile kunye nezinye iiswiti eziphezulu.
• Ayibangeli mingxunya okanye yenzakalise amazinyo.
• Incasa kunye nemvakalo zifana noshukela ngaphandle kwekhemikhali.

Ngaba zikhona iziphumo ebezingalindelekanga zeswekile? Ngaba bahlukile ukuba unesifo seswekile?

Nokuba unesifo seswekile okanye akunjalo, unokufumana iziphumo ebezingalindelekanga ezithile kwiswekile. Kungenxa yokuba iswekile yotywala luhlobo lweFODMAP, ebizwa ngokuba yipolol. (I-FODMAP sisichazi-magama esimela ii-oligosaccharides ezinokubila, ii-disaccharides, ii-monosaccharides kunye neepolols.)

Ii-FODMAP ziimolekyuli zokutya abanye abantu abafumana kunzima ukuzetyisa. Ukutya ukutya okuneswekile yotywala kunokusebenza njenge-laxative okanye kudala uxinzelelo lwesisu kwabanye abantu. Ezi mpawu zinokuba nzima ngakumbi ukuba utya isixa esikhulu.

• isisu esibuhlungu okanye ukungaphatheki kakuhle
• ukuxinana
• irhasi
• ukudumba
• urhudo

Ngaba zikho ezinye iindlela ezinokusetyenziswa ngotywala xa unesifo seswekile?

Ukuba neswekile akuthethi ukuba ngekhe uzonwabele iilekese, nokuba iswekile yotywala ayikufanelanga.

Kwezinye iimeko, unokukwazi ukonwabela iswekile rhoqo ngesixa esincinci njengenxalenye yesicwangciso sakho sokutya. Zininzi izinto ezinokuthi zithathe indawo yeswekile kubantu abanesifo seswekile onokukhetha nazo. Oku kubandakanya oku kulandelayo:

Izinto zokuthambisa ezingezizo

Iiswidi ezingezizo ezenziweyo zinokwenziwa okanye zenziwe ngeswekile eqhelekileyo ngenkqubo yemichiza. Kuba ababoneleli ngeekhalori kwaye abanasondlo, bakwabizwa ngokuba ziziswiti ezingondlekanga.

Izinto zokuthambisa ezingezizo ezenziweyo zinokuba mnandi kakhulu kuneswekile yendalo. Zihlala zibandakanywa njengezithako zokutya ezinekhalori ezisezantsi kwaye zifumaneka kwifom yepakethi.

Iiswidi ezingezizo ezokwenziwa azizizo iicarbohydrate kwaye azinyusi iswekile yegazi.

• Saccharin (I-Sweet'N Low, i-Sugar Twin). I-Saccharin (i-benzoic sulfimide) yayiyeyokuqala ngaphandle kweekhalori. Abanye abantu bafumanisa ukuba inencasa ekrakra kancinci. Ivenkile ye saccharin.
• I-Aspartame (NutraSweet, Equal). I-Aspartame ithathwe kwi-aspartic acid kunye ne-phenylalanine. Ivenkile ye-aspartame.
• ISucralose (Splenda). I-Sucralose ithathwe kwiswekile. Inokuba nokunencasa yendalo ngakumbi kwabanye abantu kune-saccharin kunye ne-aspartame. Ivenkile ye sucralose.

Iinoveli ziswiti

Inoveli sweeteners zithathwa kwiinkqubo ezahlukeneyo. Banokuba yindibaniselwano yolunye okanye iintlobo ezahlukeneyo zeswiti. Ziquka:

• UStevia (Truvia, Via echanekileyo). UStevia siswiti yendalo evela kumagqabi esityalo se-stevia. Kuba ifuna ukuqhubekeka, ngamanye amaxesha kubhekiswa kuyo njengesithambisi esenziwe ngumntu. UStevia akondlekanga kwaye unomxholo ophantsi wekhalori. Ivenkile ye-stevia.
• I-Tagatose (i-NuNaturals yeMpilo emnandi yeTagatose, iTagatesse, iSenato). I-Tagatose siswiti esezantsi ye-carb evela kwilactose. Unomxholo wekhalori ophantsi. I-Tagatose inombala omdaka kunye ne-caramelize, iyenza enye into elungele iswekile ekubhakeni nasekuphekeni. Ivenkile yeta tagatose.

Umgca wezantsi

Ukuba neswekile akuthethi ukuba kufuneka uzincame ngokupheleleyo iilekese. Ukutya okuqulathe iswekile yotywala njengesithako kunokuba yenye indlela emnandi enokungena ngokulula kwizicwangciso ezininzi zokutya.

Iswekile yotywala ineekhalori kunye neecarbs, ke kubalulekile ukuba ujonge ubungakanani bokutya. Kananjalo zinokubangela uxinzelelo lwesisu kwabanye abantu.