Ngaba iziqhamo zeswekile zineswekile embi?

Umxholo

• Ngaba Isiqhamo Sinokuba Sibi Kangaka Kuwe?
• IsiCwangciso sokuSebenza ngokuTya iziqhamo
• Uphengululo lwe

Ke yintoni ejongene neswekile kwiziqhamo? Ngokuqinisekileyo uvile i-buzzword fructose kwihlabathi lezempilo (mhlawumbi i-additive eyoyikisayo isiraphu yengqolowa ye-fructose), kwaye uqaphele ukuba iswekile eninzi inokuba nemiphumo emibi emzimbeni wakho. Kodwa iingcali zithi kunokuba kuncinci malunga nokuba usebenzisa i-fructose, iswekile kwiziqhamo, nangakumbi malunga nokuba ungakanani. Nantsi ingxoxo yendlela ekufuneka ujonge ngayo iswekile kwiziqhamo kunye nendlela yokuyifaka usempilweni kwisidlo sakho.

Ngaba Isiqhamo Sinokuba Sibi Kangaka Kuwe?

Olunye uphononongo lufumanise ukuba i-fructose inokuba lolona hlobo lweswekile luyingozi kwimetabolism yakho, xa kuthelekiswa neswekile, iswekile efumaneka ngokwemvelo kwigazi lethu; kunye ne-sucrose, indibaniselwano ye-fructose kunye ne-glucose. UJustin Rhodes, Ph.D., unjingalwazi odibeneyo kwiYunivesithi yase-Illinois Neuroscience Programme kunye ne-Institute for Genomic Biology uthi: Kwaye ngelixa iswekile kwiziqhamo nakwisoda ngokufanayo ikwayimolekyuli efanayo, "iapile ine - 12 yeigram zefructose xa kuthelekiswa ne - 40 gram kwisoda, kungoko kufuneka utye malunga nama - apile amathathu i-fructose njengesoda enye, utshilo uRhodes.

Ngaphezu koko, isiqhamo sinefiber, iivithamini, kunye neeminerali ezibalulekileyo kukutya okunempilo, ngelixa iswekile kwisoda okanye imivalo ethile yamandla ziikhalori ezingenanto kuba zihlala zingenazo ezinye izondlo ezibalulekileyo. "Iziqhamo zifuna ukuhlafuna kakhulu ukuze uzive wanelisekile emva kokutya," kusho uAmanda Blechman, RD, Abaphathi beMicimbi yezeNzululwazi kwiDanoneWave. "Kulula ukusela izixa ezikhulu zesoda (kwaye ngenxa yoko iikhalori kunye neswekile) ngaphandle kokuziva uphelele." Cinga ngayo, wagqibela nini ukungayeki ukutya?

IsiCwangciso sokuSebenza ngokuTya iziqhamo

Sika iikhalori ezingenanto, kodwa yeka ukukhathazeka ngesiqhamo. "Amajikijolo kunye neziqhamo ozitya ngolusu zidla ngokuba phezulu kwifayibha, nto leyo ibalulekileyo kuba abantu abaninzi baseMelika bafuna ifayibha," utshilo uBlechman. Ifayibha ineenzuzo ezimangalisayo, njengokukwazi ukulawula ukwetyisa kwakho kunye nokugcina amandla akho phezulu. "Ngaphezu koko, i-fiber inokunceda ukucotha izinga apho iswekile ingena egazini lakho."

Ukuzigcina ugcwele kwaye ukwenze kwindawo yokuzivocavoca ekugqibeleni (okanye ekuqaleni) kosuku lwakho, ifayibha kunye neeprotheyini ziyindlela yomlingo. Zama ukujijikisa ibhotolo yamandongomane kwi-yoghurt yamaGrikhi kwaye ungeze iziqhamo ezifakwe imicu emxubeni, okanye ukuphosa amaqunube amaqunube kwi-cottage cheese ukuze uzalise ifuthe le-protein-fiber, utshilo uBlechman. Ngelixa kufuneka uhlale uyijonga kabini ileyibhile kwimivalo yakho yamandla ukubhengeza umxholo weswekile engaphezulu, iingcali ziyavuma ukuba iziqhamo kunye nemifuno, nokuba ithini na umxholo we-fructose, yinto ofuna ukuyitya.

Uphengululo lwe