Ngaba i-Sugar Alcohols Keto-Friendly?

Umxholo

• Iindidi eziqhelekileyo zeswekile
• Isalathiso seGlycemic seswekile
• Iswekile yotywala kunye neketo
• Iingxaki zokugaya
• Umgca wezantsi

Inxalenye ephambili yokulandela i-ketogenic, okanye i-keto, ukutya kunciphisa ukutya iswekile.

Oku kuyimfuneko ukuba umzimba wakho ungene kwi-ketosis, imeko apho umzimba wakho utshisa amanqatha endaweni yeswekile yamandla ().

Nangona kunjalo, oko akuthethi ukuba awukwazi ukunandipha ukutya okunencasa eswiti.

Iswekile yotywala zizinto eziswiti ezinencasa kunye nemixube efana neyeswekile, kodwa iikhalori ezimbalwa kunye nefuthe elingabalulekanga kumanqanaba eswekile yegazi ().

Ngenxa yoko, banokuba lukhetho olwanelisayo kubantu abajonge ukunciphisa iswekile, njengokulandela ukutya kwe keto.

Eli nqaku lichaza ukuba ingaba iswekile yotywala inobuhlobo be-keto-friendly, kunye nokuba zeziphi ezizezona zinokukhetha ngcono kuwe.

Iindidi eziqhelekileyo zeswekile

Iswekile yotywala yenzeka ngokwendalo kwezinye iziqhamo kunye nemifuno. Nangona kunjalo, uninzi lwenziwa ngokuthengisa kwilebhu ().

Ngelixa zininzi iindidi zeswekile yotywala, eziqhelekileyo onokuzibona kwiilebheli zokutya zibandakanya (,,):

• I-Erythritol. Rhoqo yenziwa ngokubilisa iswekile efumaneka kumbona wesitatshi, i-erythritol ine-70% yobumnandi beswekile kodwa i-5% yeekhalori.
• Isomalt. Isomalt ngumxube weeswekile ezimbini zotywala - i-mannitol kunye ne-sorbitol. Ukubonelela nge-50% yeekhalori ezimbalwa kuneswekile, ixhaphake kakhulu ukwenza iiswiti ezinzima ezingenashukela kunye ne-50% njengoswiti.
• Maltitol. I-Maltitol iqhutyelwa kwi-maltose yeswekile. Ngama-90% aswiti njengeswekile phantse isiqingatha seekhalori.
• I-Sorbitol. Imveliso yorhwebo eyenziwe ngeglucose, i-sorbitol ngama-60% eswekile eneswekile malunga ne-60% yeekhalori.
• Xylitol. Esinye seziselo ezinxilisayo zeswekile, i-xylitol inencasa njengeswekile eqhelekileyo kodwa ine-40% yeekhalori ezimbalwa.

Ngenxa yomxholo wekhalori ephantsi, iswekile yotywala ihlala isetyenziselwa ukwenza iswekile engenanto okanye iimveliso zokutya ezinjengeentsini, iyogathi, iayisi khrimu, iikhrimu zekofu, isaladi yokunxiba, kunye nemivalo yeeprotein kunye nokugungqa ().

Iswekile yotywala zihlala zenziwa ngentengiso njengekhalori esezantsi yokwenza izinto zokutya zibe mnandi. Eziqhelekileyo onokuzibona kwizintlu zezithako ziquka i-erythritol, i-isomalt, i-maltitol, i-sorbitol kunye ne-xylitol.

Isalathiso seGlycemic seswekile

Xa usitya iswekile, umzimba wakho uyaphula ube ziimolekyuli ezincinci. Ezi molekyuli ziye zangeniswa kwigazi lakho, nto leyo ebangela ukuba amanqanaba eswekile egazini anyuke ().

Ngokwahlukileyo, umzimba wakho awunakho ukwaphuka ngokupheleleyo kwaye uthathe i-carbs kwiziselo ezinxilisayo. Ngenxa yoko, zibangela ukunyuka okuncinci kakhulu kumanqanaba eswekile yegazi ().

Enye indlela yokuthelekisa iziphumo zezi zinto zimnandi sisalathiso se-glycemic index (GI), elingumlinganiso wokutya okukhawulezayo kunokunyusa iswekile yegazi ().

Nanga amaxabiso e-GI eswekile eqhelekileyo ():

• I-Erythritol: 0
• Isomalt: 2
• Maltitol: 35–52
• I-Sorbitol: 9
• Xylitol: 7–13

Ngokubanzi, uninzi lotywala beswekile baneziphumo ezibi kumanqanaba eswekile yegazi lakho. Ukuthelekisa, iswekile emhlophe yetafile (i-sucrose) ine-index ye-glycemic ye-65 ().

Ngenxa yokuba umzimba wakho awunako ukuzishenxisa ngokupheleleyo iziselo ezinxilisayo zeswekile, zibangela ukonyuka okungabalulekanga kangako kumanqanaba eswekile yegazi kuneswekile.

Iswekile yotywala kunye neketo

Ukutya iswekile kunqunyelwe kwisidlo se keto, njengoko ukutya kusenza ukuba amanqanaba eswekile egazini anyuke.

Lo ngumba, njengoko amanqanaba eswekile ephakanyisiweyo angenza kube nzima ukuba umzimba wakho uhlale kwi-ketosis, eyona nto iphambili ekuvuneni izibonelelo zokutya keto (,).

Ngenxa yokuba iziselo ezinxilisayo zeswekile zinefuthe elingaphantsi kakhulu kumanqanaba eswekile yegazi, zihlala zifumaneka kwiimveliso ezinobungakanani beeketo.

Ngaphaya koko, kuba azicoleki ngokupheleleyo, i-keto dieters zihlala zikhupha iswekile yotywala kunye nefayibha kwinani elipheleleyo leecarbs kwinto yokutya. Inani elikhokelela ekubhekisweni kulo libizwa ngokuba zii-car car ().

Okwangoku, ngenxa yomahluko kwii-GI zeentlobo ezahlukeneyo zeswekile yotywala, ezinye zilunge ngakumbi kukutya kwe keto kunabanye.

I-Erythritol lukhetho olulungileyo lwe-keto, njengoko inesalathiso se-glycemic index ye-0 kwaye isebenza kakuhle ekuphekeni nasekubhakeni. Kwaye ngenxa yobungakanani bayo obuncinci be-erythritol ithambekele ekunyamezelweni ngcono kunezinye iziselo ezinxilisayo (,).

Okwangoku, i-xylitol, i-sorbitol, kunye ne-isomalt zonke zilungele ukutya kwe-keto. Unokufuna nje ukukala ukutya kwakho ukuba ubona naziphi na iziphumo ebezingalindelekanga zesisu.

Iswekile enye yotywala ebonakala ngathi ayinabungozi kangako kwimaltitol.

IMaltitol ine-GI esezantsi kuneswekile. Nangona kunjalo, nge-GI ukuya kuthi ga kwi-52, kunokwenzeka ukuba ibe nefuthe elibonakalayo kumanqanaba eswekile yegazi kunezinye iziselo ezinxilisayo zeswekile (,).

Kananjalo, ukuba ukwideto ye keto, unokufuna ukunciphisa ukutya kwakho i-maltitol kwaye ukhethe enye indlela yeswekile ene-GI esezantsi.

Ngenxa yokuba zichaphazela gwenxa amanqanaba eswekile yegazi, uninzi lweeswekile zotywala zithathwa njengezohlobo lweketo. I-Maltitol inefuthe elibonakalayo kwiswekile yegazi kwaye kufuneka ilinganiselwe kwisidlo se keto.

Iingxaki zokugaya

Xa isetyenziswa ngesixa esiqhelekileyo ngokutya, isiselo esinxilisayo sithathwa ngokuba sikhuselekile kuninzi lwabantu.

Nangona kunjalo, banakho ukubangela imiba yokwetyisa, ngakumbi kwixabiso elikhulu. Iziphumo ebezingalindelekanga njengokuqunjelwa, isicaphucaphu, kunye norhudo ziye zaqwalaselwa xa ukufunxwa kweswekile kungadlula i-35-40 g ngosuku (,,).

Ukongeza, abantu abane-bowel syndrome (IBS) abanokuba neziphumo ebezingalindelekanga kunye nalo naliphi na inani leswekile. Ngenxa yoko, ukuba une-IBS, unokufuna ukuthintela iswekile ngokupheleleyo (,).

Ukutya izixa ezikhulu zeswekile kunokubangela iziphumo zokugaya ukutya, ezinje ngesifo sorhudo kunye nesicaphucaphu. Ngelixa uninzi lwabantu lunokunyamezela amanani amancinci kakuhle, abo bane-IBS banokufuna ukuthintela iswekile kwaphela.

Umgca wezantsi

Iswekile yotywala zii-sweeteners ezisezantsi zekhalori ezinganampembelelo kumanqanaba eswekile yegazi lakho. Ngenxa yoko, lukhetho oludumileyo lweketoet zokutya okunencasa kunye neziselo.

Gcina nje ukhumbula ukuba ezinye zinokukhetha ngcono kunabanye.

Umzekelo, i-maltitol inefuthe elikhulu kakhulu kumanqanaba eswekile yegazi kune-erythritol, ene-GI ye-0.

Ngexesha elizayo xa ujonga ukongeza iswiti kwikofu yakho okanye wenze iiprotein zokwenza iiprotein ezinobungane be-keto, zama ukusebenzisa iswekile yotywala efana ne-erythritol okanye i-xylitol.

Qiniseka nje ukuba uzitya ezi zinto zimnandi ngokumodareyitha ukunqanda nakuphi na ukubandezeleka kokugaya ukutya.