Yimalini iSwekile kubisi?

Umxholo

• Kutheni iswekile elubisini?
• Umxholo weswekile kwiintlobo ezahlukeneyo zobisi
• Iziphumo zempilo yeswekile kubisi
• Isalathiso seGlycemic kunye nobisi
• Ungaluthintela njani ubisi kunye neswekile eyongeziweyo
• Umgca wezantsi

Ukuba ukhe wavavanya ilebhile yesondlo kwikhatoni yobisi, mhlawumbi uqaphele ukuba uninzi lweentlobo zobisi zineswekile.

Iswekile yobisi ayisiyonto imbi kuwe, kodwa kubalulekile ukuba uqonde ukuba ivelaphi - kwaye ingakanani kakhulu - ukuze ukwazi ukukhetha olona bisi lubalaseleyo kwimpilo yakho.

Eli nqaku lichaza umxholo weswekile wobisi kunye nendlela yokuchonga iimveliso ezineswekile eninzi kakhulu.

Kutheni iswekile elubisini?

Abantu abaninzi bazama ukunqanda iswekile eyongezelelweyo- kwaye ngesizathu esihle.

Ukutya okuphezulu kwiswekile eyongeziweyo kunegalelo kwiikhalori ezongezelelekileyo kwindlela otya ngayo ngaphandle kokubonelela ngezondlo. Banxulunyaniswa nokuzuza ubunzima kunye nesifo se-metabolic, imeko eyonyusa umngcipheko wesifo seswekile kunye nesifo sentliziyo (,).

Nangona kunjalo, okunye ukutya kuneswekile evela ngokwendalo.

Yiyo loo nto ezinye iimveliso, ezinje ngobisi kunye ne-nondairy milks, zibonisa umxholo weswekile kwipaneli yabo yesondlo nokuba iswekile ayifakwanga njengesithako.

Ezi zinto zeswekile zendalo zezona zinto ziphambili ze-carbohydrate ebisini kwaye zinika incasa emnandi kancinci-nokuba zisele utywala.

Kubisi lweenkomo kunye nobisi lwebele lomntu, iswekile ivela ikakhulu kwi-lactose, ekwabizwa ngokuba siswekile yobisi. Ubisi lwe-Nondairy, kubandakanya i-oat, ikhokhonathi, irayisi, kunye nobisi lwe-soy, ziqulathe ezinye iiswekile ezilula, ezinje nge-fructose (iswekile yeziqhamo), igalactose, iglucose, i-sucrose, okanye imaltose

Nangona kunjalo, gcinani engqondweni ukuba iinguqulelo ezinencasa, kubandakanya ubisi wetshokholethi kunye nobisi olunencasa ye-nondairy, izibuko longeze iswekile ngokunjalo.

Uninzi lobisi kunye ne-nondairy milks ziqulathe iswekile ngokwendalo efana ne-lactose. Iinguqulelo ezimnandi zibonelela ngeswekile eyongeziweyo, nayo.

Umxholo weswekile kwiintlobo ezahlukeneyo zobisi

Umxholo weswekile wobisi uhluka kakhulu ngokuxhomekeke kumthombo kunye nendlela eyenziwe ngayo - njengoko ezinye iimveliso zineeswekile ezongeziweyo.

Nanga amanqanaba eswekile kwikomityi enye (240 ml) yeentlobo ezahlukeneyo zobisi (,,,,,,,,,,,,,,),:

• Ubisi lwebele lomntu: Iigrama ezili-17
• Ubisi lweenkomo (olupheleleyo, 2%, kunye ne-skim): Iigrama ezili-12
• Ubisi lwerayisi olungasetyenziswanga: Iigrama ezili-13
• Ubisi lweenkomo yetshokholethi (skim): Iigram ezingama-23 (iswekile yongezwa)
• Ubisi lwe-vanilla olungenashukela: 9 iigram
• Ubisi lwesoyile yetshokholethi: I-19 gram (iswekile yongezwa)
• Ubisi lwe-oat olungafunekiyo: 5 iigrem
• Ubisi lwecoconut olungashukela: Iigrama ezi-3
• Ubisi lwekhokhonathi oluswiti: 6 iigram (iswekile yongezwa)
• Ubisi lwe-almond olungafunekiyo: 0 iigramu
• Ubisi lwe-Vanilla ubisi: Iigrama ezili-15 (iswekile yongezwa)

Phakathi kweentlobo ze-nondairy ezingenaswekile, ubisi lwerayisi lubeka iswekile eninzi- iigram ezili-13- ​​ngelixa ubisi lwealmond lungenayo kwaphela. Ubisi lweenkomo luthelekiswa nobisi lwerayisi kwi-12 gram.

Ngokubanzi, iintlobo ezineswekile zineswekile eninzi kakhulu kunezo ezingenaswekile. Ubisi lwetshokholethi luhambisa iigramu ezingama-23 kwi-1 indebe (240 ml).

ISebe lezoLimo laseMelika (USDA) licebisa ukunciphisa umda kwiswekile ibe ngaphantsi kwe-10% kwiikhalori zakho zemihla ngemihla - okanye malunga neetispuni ezili-12.5 (50 grams) kwisidlo esineekhalori ezingama-2 000 ().

Ungawugqitha loo mda ngobisi oluswiti kuphela xa usela ngaphezulu kweglasi enye ngosuku.

Umxholo weswekile wobisi uyahluka kakhulu kuxhomekeke kumthombo wawo nokuba ingaba uneswekile eyongeziweyo. Phakathi kweentlobo ze-nondairy ezingenaswekile, ubisi lwerayisi luneswekile eninzi kunye nobisi lweamangile oluncinci. Ubisi lweenkomo lunobuncinane ngaphantsi kobisi lwerayisi.

Iziphumo zempilo yeswekile kubisi

Iswekile elula kuzo zonke iintlobo zobisi ineziphumo ezininzi kwimpilo yakho. Zicoleka ngokukhawuleza kwaye zaphuke zibe siswekile, owona mthombo wamandla omzimba wakho kunye nomthombo wamandla obalulekileyo kwingqondo yakho ().

I-lactose yobisi kunye nobisi lwebele luye lwachithwa lwaba yi-galactose kunye ne-glucose. IGalactose ibaluleke ngokukodwa kuphuhliso lwenkqubo yemithambo-luvo kwiintsana nakubantwana abancinci (, 17).

Ukuba ayetyiswanga ngokupheleleyo, imisebenzi ye-lactose ifana ne-prebiotic fiber, eyondla ibacteria esempilweni emathunjini akho. I-lactose engafunekiyo inceda ekuphuculeni ukufunxwa komzimba wakho ngamaminerali athile, anje ngecalcium kunye nemagniziyam (17).

Isalathiso seGlycemic kunye nobisi

Kuba zonke iintlobo zobisi zinee-carbs, zinokulinganiswa kwisalathiso se-glycemic index (GI), isikali se-0-100 esibonisa ukuba ukutya kuchaphazela kangakanani iswekile yegazi. Ukutya okungaphantsi kwe-GI kunyusa amanqanaba eswekile yegazi ngokuthe chu kunee-GI eziphezulu.

I-Fructose, efumaneka kubisi lwekhokhonathi kunye neebisi ezininzi ze-nut, ine-GI ephantsi kwaye inokukhetha ukuba ujonge amanqanaba eswekile yegazi okanye unesifo seswekile (,).

Uphengululo lwezifundo ze-18 kubantu abangama-209 abanesifo seswekile bafumanisa ukuba xa i-fructose isetyenziselwa ukubuyisela ezinye i-carbs, amanqanaba eswekile yegazi ehle nge-0.53% ngaphezulu kweenyanga ezi-3 ().

Nangona kunjalo, i-fructose inokuwanyusa amanqanaba akho e-triglyceride kwaye ibangele imiba yokugaya ukutya njengegesi kunye nokuqunjelwa kwabanye abantu ().

I-Lactose, iswekile kubisi lweenkomo, kusenokwenzeka ukuba kuncinci ekuchaphazela iswekile yegazi kunezinye iintlobo zeswekile. Nangona kunjalo, iswekile kunye ne-maltose kubisi lwerayisi zine-GI ephezulu, okuthetha ukuba ziyetyiswa ngokukhawuleza kwaye zinokunyusa amanqanaba eswekile yegazi ().

Ukuba ubukele iswekile yegazi lakho, olona khetho lufanelekileyo lunokuba lubisi lweamangile olungenaswekile, njengoko lungenaswekile encinci.

Iswekile yendalo ebisi ibasa umzimba kunye nengqondo, kodwa ezinye zichaphazela iswekile yegazi lakho kunezinye. I-lactose ebeleni kunye nobisi lobisi iluncedo ngakumbi kwiintsana nakubantwana abancinci.

Ungaluthintela njani ubisi kunye neswekile eyongeziweyo

Nokuba ukhetha ubisi okanye ubisi lwe-nondairy, kuya kufuneka ujolise kwiintlobo ezingenaswekile ukunciphisa ukutya kwakho iswekile eyongeziweyo.

E-United States, uLawulo lwezoKutya kunye noLawulo lweziyobisi (i-FDA) luyila kwakhona iilebheli zokutya ukuze zibize ngokucacileyo iigrama zeswekile eyenziweyo -kwenza kube lula ukufumanisa ukuba zeziphi iimilki zokuthenga okanye ukunqanda ().

Lo mthetho uza kuqala ukusebenza ngoJanuwari 2020 kubavelisi bokutya abakhulu kwaye ngoJanuwari 2021 kwiinkampani ezincinci ().

Ngaphandle kwe-United States, iilebhile zesondlo ziyahluka ngokweenkcukacha kwaye kufuneka zifundwe ngononophelo. Ukuba ubona naluphi na uhlobo lweswekile kuluhlu lwezithako, oko kuthetha ukuba longeziwe.

Amagama aqhelekileyo eswekile eyongezelelweyo aquka:

• isiraphu yengqolowa okanye isiraphu yengqolowa ephezulu
• Isiraphu emdaka yerayisi
• incindi yegave
• iswekile yekhokhonathi
• Imithombo yerhasi
• isiraphu yemithombo
• maltose
• ifruse

Unokujonga kwakhona igama elithi "unsweetened" kwileyibhile.

Kungcono ukhethe ubisi olungenaswekile kwaye uphephe abo baneswekile eyongeziweyo. Kuya kufuneka usoloko ujonge uluhlu lwezithako ngamagama abonisa iswekile eyongeziweyo.

Umgca wezantsi

Zonke iintlobo zobisi ziqulethe iswekile, kodwa akukho sizathu sokuphepha iswekile yendalo, elula kubisi olungenaswekile.

Ubisi olungenaswekile ngumthombo obalaseleyo weecarbohydrate, ezikunceda ukonyusa ingqondo nomzimba wakho kwaye zinokubonelela ngezibonelelo ezongezelelweyo.

Nangona kunjalo, kuya kufuneka uphephe ubisi oluneswekile eyongeziweyo ngenxa yeziphumo ezibi zempilo.