Yintoni Iswekile Elula, Yintoni, Yintoni Eyingozi?

Zintathu iimacronutrients ezingundoqo onokuzifumana ekutyeni esikutyayo: iicarbohydrates, protein kunye namafutha. I-carbohydrates, umzimba wethu othanda ukutshisa kuqala amandla (kuba yizona zifikeleleke ngokulula), zibandakanya isitashi, i-cellulose, kunye noshukela, ezinokuthi zibe lula okanye zibe nzima.

iiswekile ezilulaluhlobo lwecarbohydrate. iiswekile ezilulaI-Saccharides ziimolekyuli zecarbohydrate eziqulethe imolekyuli enye okanye ezimbini zeswekile. 

Kaninzi Ukutya iiswekile ezilula kunokuba negalelo kwiingxaki zempilo ezifana nokutyeba, isifo seswekile, kunye nokudumba okungapheliyo, ngoko ke kungcono ukutya iicarbohydrates ezintsonkothileyo xa kunokwenzeka.

iiswekile ezilula Yenzeka ngokwemvelo kwiziqhamo nasebisini okanye iveliswe ngokurhweba kwaye iphinde yongezwe ekutyeni ukuze kube nencasa, ukuthintela ukubola, okanye ukongeza ukuthungwa.

Kwinqaku, "Ziziphi iiswekile ezilula??” kwaye iyichaphazela njani impilo yethu? Uya kufumana ulwazi malunga. 

Yintoni Iswekile elula?

Ikhabhohayidrethi; Ziimolekyuli eziqulethe iimolekyuli zeswekile enye, ezimbini okanye ezininzi ezibizwa ngokuba zii-saccharides. Inika iikhalori ezine kwigram nganye kwaye ngumthombo wamandla okhethwa ngumzimba.

Kukho iindidi ezimbini eziphambili zecarbohydrates: i-carbohydrates elula kunye neyinkimbinkimbi. Umahluko phakathi kwazo linani leemolekyuli zeswekile eziziquletheyo.

Yintoni iswekile elula efumaneka kuyo?

Iicarbohydrates ezilula - iiswekile ezilula -ekwaziwa ngokuba-iqulethe imolekyuli enye okanye ezimbini zeswekile, ngelixa iicarbohydrates ezintsonkothileyo zineemolekyuli ezintathu okanye ngaphezulu zeswekile. iswekile elulaInokuba yi-mono okanye i-disaccharide. 

monosaccharides

I-Monosaccharides zezona carbohydrates zilula kuba umzimba wethu awukwazi ukuziqhekeza ngakumbi. Ngaphandle kwefructose, umzimba ubafunxa ngokukhawuleza nangokulula. Kukho iintlobo ezintathu ze-monosaccharides: 

Iswekile

I-glucose, efumaneka ngokwemvelo kwimifuno, iziqhamo, ubusi kunye nokutya okucutshungulwayo, ngowona mthombo wamandla osisiseko kuzo zonke iintlobo zobomi. Zonke ezinye iicarbohydrates ziguqulwa zibe yiglucose njengoko umzimba wethu uzityisa.

UFructose

iilekese zeziqhamo I-Fructose, eyaziwa ngokuba yi-fructose, ifumaneka ngokuyintloko kwiziqhamo kunye nemifuno yeengcambu ezifana neebhatata, izaqathe kunye nobusi. Xa i-fructose isetyenziswa njenge-sweetener yorhwebo, idla ngokufumaneka kwimoba, kwibhiti yeswekile, kunye nombona. Iibhondi zeFructose kunye neglucose ukwenza i-sucrose, uhlobo lweswekile yetafile oza kuyifumana kwisitya sakho seelekese.

Igalactose

I-Galactose yenzeka ngokwemvelo kukutya okuninzi, okufana nobisi, iiavokhado kunye neebhithi zeswekile. Xa igalactose ibophelela ngeglucose yenza lactose okanye iswekile yobisi iyadala.

Iidisaccharides

I-Disaccharides iqukethe iimolekyuli ezimbini zeswekile (okanye i-monosaccharides ezimbini) ezidibeneyo. Umzimba wethu kufuneka udilize i-monosaccharides eboshiweyo ngaphambi kokuba ifunwe. Kukho iintlobo ezintathu zee-disaccharides: 

Sucrose (iswekile + fructose)

I-Sucrose - iswekile yetafile - i-sweetener yendalo ephuma kwimoba okanye iibhithi. Yongezwa ekutyeni ngexesha lokulungiswa kwaye ifumaneka ngokwemvelo kwiziqhamo kunye nemifuno. 

ILactose (iswekile + negalactose)

I-lactose, eyaziwa ngokuba yiswekile yobisi, ifumaneka kubisi kunye neemveliso zobisi. 

I-Maltose (ishukela + iswekile)

IMaltose ifumaneka kwiziselo zemalt ezifana nebhiya kunye notywala bemalt. 

Iziphumo ezimbi zeSugars ezilula

iiswekile ezilulaIfumaneka ngokwemvelo kukutya kwendalo okunempilo, kuquka yonke imifuno, iziqhamo kunye nobisi. Xa utya imifuno emitsha, iziqhamo kunye neemveliso zobisi ezingenaswekile ngendlela yazo yendalo iiswekile ezilula uya kuyifumana.

Kule meko, ukuba nje awuyi kudlula, iiswekile ezilulaAkunakwenzeka ukuba nefuthe elibi kakhulu kwimpilo.

Buza malunga nokutya iiswekile ezilula kwenzeka xa yongezwa. Oku kuthetha ukuba iswekile eyongeziweyo kwikofu okanye i-dessert eyenziwe ngoshukela, okanye i-fructose kwi-soda, ishukela efihliweyo ekutyeni okufana ne-ketchup kunye ne-sauces. Yongeziwe iiswekile ezilulaKulula ukuwulayisha kakhulu umzimba ngokutya kwaye oku kunokukhokelela kwinani leengxaki zempilo.

Kukho iingxaki ezininzi zempilo ezinxulumene nokutya (okanye ukusela) iswekile elula kakhulu. Uninzi lwezi ngxaki zempilo zibangelwa yinto oyityayo. iiswekile ezilula Iyenzeka xa iphuma ekutyeni okucutshungulweyo endaweni yokutya okupheleleyo. Emsebenzini Imiphumo emibi yeswekile elula emzimbeni...

Ukusetyenziswa kweswekile ngokugqithisileyo kuyingozi kwimpilo

Igama elithi iswekile linentsingiselo embi kubantu abaninzi. Iziqhamo kunye nemifuno ngokwendalo zineswekile kwaye ziluncedo empilweni. Kodwa iswekile eyongeziweyo, njengeziselo ezineswekile, iilekese, nezimuncumuncu, ibangela iingxaki ezininzi zempilo.

Ukwandisa ukusetyenziswa kweswekile eyongezelelweyo kwandisa umngcipheko wokukhuluphala, isifo senhliziyo kunye nomhlaza.

Ibangela ukutyeba

Ngotshintsho kwindlela yokutya kunye nokutya okusetyenzisiweyo, ukutyeba kuye kwanda kakhulu kwihlabathi. Inokubangela ingozi enkulu kwimpilo, kuquka isifo seswekile, isifo sentliziyo kunye nomhlaza.

Ukwengeza, unyango lokutyeba Ixabisa kakhulu. Xa kuthelekiswa nabantu abanobunzima obusempilweni, abantu abatyebe ngokugqithiseleyo bachitha amawaka eedola kukhathalelo lwempilo nyaka ngamnye.

Unobangela wokutyeba ngokugqithiseleyo uxoxwa ngokubanzi kwaye akukho nto isisiseko. Ukutya iswekile eninzi kunye nokutya okuneswekile kucingelwa ukuba kudlala indima ebalulekileyo.

Ukutya okuneswekile kunye neziselo ziphezulu kwiikhalori kwaye zibangela ubunzima ekuhambeni kwexesha. Ukongezelela, ngenxa yokuba ukutya okuneswekile kumnandi kakhulu, kwenza kube lula ukutya kakhulu, oko kwandisa ngakumbi umngcipheko wokufumana ubunzima. 

Ibangela isifo senhliziyo

Isifo sentliziyo ngoyena nobangela wokufa kwabantu abaninzi ehlabathini. Ngokuqhelekileyo kubangelwa yi-atherosclerosis - imeko apho i-plaque yakha kwiindonga zangaphakathi zemithambo yegazi ekhokelela kwintliziyo, ebangela ukuba iyancipha kwaye ilukhuni. Oku kunciphisa ukuhamba kwegazi, okunokukhokelela ekuhlaselweni kwentliziyo.

Olunye uphando lubonise ukuba ukutya iikhalori ezininzi kwishukela eyongezelelweyo kunokukhokelela kwi-triglycerides ephezulu, into eyaziwayo yomngcipheko wesifo senhliziyo. 

Yandisa ingozi yomhlaza

Ukusetyenziswa kokutya okuneswekile kwandisa ukuvuvukala kunye noxinzelelo lwe-oxidative. Ukuvuvukala kunye noxinzelelo lwe-oxidative: kuncinci kuninzi, kuyingozi ngakumbi.

Ukugqithisa kakhulu kunokukhokelela kwizifo ezahlukahlukeneyo, kuquka umhlaza. Kukwacingelwa ukuba iswekile yonyusa umngcipheko womhlaza ngokwandisa amanqanaba amanye amahomoni. 

Ibangela umonakalo we-metabolic

Ukusela iziphuzo ezinoshukela kunokufaka isandla kwisifo sesibindi esinamafutha kunye nesifo se-metabolic syndrome, esonyusa umngcipheko wesifo sikashukela, ngokutsho kophando olupapashwe kwi-Diabetes Care kwi-2014.

iiswekile ezilula Ekubeni zityiswa lula, umzimba uzifunxa ngokukhawuleza uze unyuse iswekile esegazini ngokukhawuleza kuneecarbohydrates ezintsonkothileyo.

Xa utya ukutya okuninzi okucutshungulweyo okanye amanqanaba aphezulu e-fructose kunye nezinye iiswekile ezilulaXa usela iziselo ezineswiti, usebenzisa ngaphezulu kwesixa esisempilweni iswekile elula Uyayisebenzisa kwaye oku kunokukhokelela ekunganyangekiyo kwe-insulin kwaye ekugqibeleni uthayiphe i-2 yeswekile.

Inokubangela ukudumba

iiswekile ezilulaUkutya kakhulu kuhambelana ngokuthe ngqo nokuvuvukala okuphantsi. Ukusela itoti enye yesoda eqhelekileyo ngosuku kubangela ukwanda kwe-uric acid (ingakumbi kubantu abatyebe kakhulu), nto leyo ebangela ukudumba. Izifo eziqhelekileyo ezivuthayo ziquka isifo se-inflammation, i-allergies, isifo se-autoimmune, kunye ne-asthma.

Ukutya okuphezulu kwiSugars ezilula

iiswekile ezilulaKukho ukutya okuninzi okuphakamileyo, kodwa ezinye zezona ziqhelekileyo ziquka:

– Iswekile yetafile

- Imaple syrup

- Ubusi

- Umhla

- Ujodo

- Ipanapula

- Apile

– Iziselo ezinekhabhoni

- I-ice cream

- Ubisi

– Iisiriyeli ezineswekile

– Iziselo ezemidlalo

- Candy

– Iisosi ezifana neketchup

-Ipeanut butter

Nika ingqalelo kwiilebhile zokutya!

Kusenokubakho iswekile eyongeziweyo ekutyeni ongenakuze uyilindele. Umzekelo; iketchup… Ukufunda uluhlu lwezithako kwiphakheji yokutya kukunceda uchonge iswekile eyongeziweyo. Amagama eswekile ngala: 

-Anhydrous dextrose

- Iswekile emdaka

- Iswekile ewumgubo

– isiraphu yombona

- isiraphu yombona ephezulu yefructose (HCFS)

- Ubusi

- imaple syrup

- Umdiza weswekile

– incindi yeagave

– Iswekile ekrwada 

Iswekile elula ayimbi yonke

Siyazi ukuba iswekile iyingozi kwimpilo yethu xa isetyenziswe kakhulu. Nangona kunjalo, ayilulo lonke ulwaphulo-mthetho olufanele ukugqunywa ngeswekile.

Uphando lubonisa ukuba iswekile iba yingozi kuphela kwimpilo xa ukutya kwakho kuqulethe kakhulu okanye ukuba usebenzisa iikhalori ezininzi kwiswekile kunokuba ufuna.

iiswekile ezilulaKwenzeka ngokwemvelo kwiintlobo ezininzi zokutya okunempilo, okufana neziqhamo, imifuno kunye nobisi.

Oku kutya ukutya okuqulethe iswekile elulaIkwabonelela ngezondlo ezibalulekileyo ezinceda ekutyeni kwakho, okufana neevithamini, iiminerali, i-antioxidants kunye nefiber.

Ngenxa yoko;

iiswekile ezilulaziicarbohydrates enye (monosaccharide) okanye ezimbini (disaccharide) iimolekyuli zeswekile.

Ukutya okuninzi okunempilo, okufana neziqhamo kunye nemifuno, ngokwemvelo kuqulethe iswekile kwaye kufuneka kudliwe kuba kunceda impilo yakho. Kodwa iswekile eyongezelelweyo idibaniswa nokutyeba kunye nomngcipheko okhulayo wesifo senhliziyo kunye nomhlaza.

Unokufumanisa ukuba ingakanani iswekile eyongeziweyo equlethwe yimveliso ngokujonga amaxabiso ayo okutya okanye ukufunda uluhlu lwezithako.