Uyini Ushukela Olula, Uyini, Yiziphi Izingozi?

Kukhona ama-macronutrients amathathu ayinhloko ongawathola ekudleni esikudlayo: ama-carbohydrate, amaprotheni namafutha. Ama-carbohydrate athandwa imizimba yethu ukuba awashise kuqala ukuze athole amandla (ngoba afinyeleleka kalula) ahlanganisa isitashi, i-cellulose, noshukela, okungaba lula noma kube nzima.

ushukela olulaIwuhlobo lwama-carbohydrate. ushukela olulaama-carbohydrate aqukethe i-molecule eyodwa noma amabili kashukela, abizwa nangokuthi ama-saccharides. 

Kakhulu Ukudla ushukela olula kungaba nomthelela ezinkingeni zempilo njengokukhuluphala ngokweqile, isifo sikashukela, nokuvuvukala okungapheli, ngakho-ke kungcono ukudla ama-carbohydrate ayinkimbinkimbi noma nini lapho kungenzeka.

ushukela olula Itholakala ngokwemvelo ezithelweni nasebisini noma ikhiqizwa ngokwentengiso futhi iphinde yengezwe ekudleni ukuze ibe mnandi, ivimbele ukubola, noma ukwengeza ukuthungwa.

Esihlokweni esithi, "yini ushukela olula?” Futhi kuyithinta kanjani impilo yethu? Uzothola ulwazi mayelana 

Uyini Ushukela Olula?

Ama-carbohydrate; Ama-molecule aqukethe ama-molecule kashukela angabodwa, aphindwe kabili noma amaningi abizwa ngokuthi ama-saccharides. Inikeza ama-calories amane ngegremu ngayinye futhi iwumthombo wamandla okhethwayo emzimbeni.

Kunezinhlobo ezimbili eziyinhloko zama-carbohydrate: ama-carbohydrate alula futhi ayinkimbinkimbi. Umehluko phakathi kwawo yinani lama-molecule kashukela aqukethe.

Uquketheni ushukela olula?

Ama-carbohydrate alula - ushukela olula Eyaziwa nangokuthi - iqukethe i-molecule eyodwa noma amabili kashukela, kanti ama-carbohydrate ayinkimbinkimbi anama-molecule kashukela amathathu noma ngaphezulu. ushukela olulakungaba mono noma disaccharide. 

Ama-Monosaccharides

Ama-monosaccharides angama-carbohydrate alula ngoba umzimba wethu awukwazi ukuwaphula. Ngaphandle kwe-fructose, umzimba uwathatha ngokushesha futhi kalula. Kunezinhlobo ezintathu zama-monosaccharides: 

Ishukela

Itholakala ngokwemvelo emifino, izithelo, uju, kanye nokudla okugayiwe, i-glucose ingumthombo oyinhloko wamandla azo zonke izinhlobo zokuphila. Wonke amanye ama-carbohydrate aguqulwa abe ushukela njengoba imizimba yethu iwagaya.

UFructose

Izithelo uswidi Eyaziwa nangokuthi i-fructose, itholakala ngokuyinhloko ezitshalweni nasemifino yezimpande ezifana nobhatata, izaqathe, noju. Uma i-fructose isetshenziswa njengesiphuzo esidabukisayo, ngokuvamile itholakala kumoba, isithombo sebhitrudi kanye nommbila. I-Fructose ibopha ne-glucose ukwenza i-sucrose, uhlobo lukashukela wetafula ozoluthola kuswidi wakho.

I-Galactose

I-Galactose yenzeka ngokwemvelo ekudleni okumbalwa, njengobisi, ukwatapheya, namabhitrudi ashukela. Lapho i-galactose ihlangana ne-glucose, i-lactose noma ushukela wobisi kudala.

Ama-Disaccharides

Ama-Disaccharides aqukethe ama-molecule amabili kashukela (noma ama-monosaccharides amabili) ahlanganiswe ndawonye. Imizimba yethu kufanele iphule ama-monosaccharide aboshwe ngaphambi kokuthi amunce. Kunezinhlobo ezintathu zama-disaccharides: 

I-Sucrose (iglucose + fructose)

I-Sucrose - ushukela wetafula - i-sweetener yemvelo etholakala kumoba noma ubhontshisi. Yengezwa ekudleni ngesikhathi sokucubungula futhi itholakala ngokwemvelo ezithelweni nasemifino. 

I-Lactose (iglucose + galactose)

Eyaziwa nangokuthi ushukela wobisi, ubisi kanye nemikhiqizo yobisi iqukethe i-lactose. 

I-Maltose (i-glucose + glucose)

I-Maltose itholakala eziphuzweni ze-malt ezifana nobhiya kanye notshwala be-malt. 

Imiphumela Emibi Yoshukela Olula

ushukela olulaItholakala ngokwemvelo ekudleni kwemvelo okunempilo, okuhlanganisa yonke imifino, izithelo, nobisi. Uma udla imifino emisha, izithelo nemikhiqizo yobisi engenashukela, ngendlela yazo yemvelo ushukela olula uzokwamukela.

Uma kunjalo, inqobo nje uma ungeqisi, ushukela olulamancane amathuba okuthi kube nomthelela omubi empilweni.

Inkinga ukudla ushukela olula ivela uma yengezwe. Lokhu kusho ushukela owengezwe ekhofini noma kuma-dessert enziwe ngoshukela, noma i-fructose ku-soda, ushukela ofihliwe ekudleni okufana ne-ketchup namasoso. Kwengeziwe ushukela olulaKulula ukugcwalisa umzimba ngotshwala, futhi lokhu kungaholela ezinkingeni eziningi zempilo.

Kunezinkinga zempilo eziningana ezingathi sína ezihlobene nokudla (noma ukuphuza) ushukela olula kakhulu. Eziningi zalezi zinkinga zempilo zidalwa yilokho okudlayo. ushukela olula kwenzeka uma kuvela ekudleni okugayiwe esikhundleni sokudla okuphelele. Isicelo imiphumela emibi kashukela olula emzimbeni...

Ukusetshenziswa kukashukela ngokweqile kuyingozi empilweni

Igama elithi ushukela linencazelo engeyinhle kubantu abaningi. Izithelo nemifino ngokwemvelo kunoshukela futhi kuhle empilweni. Kodwa ushukela owengeziwe, njengeziphuzo ezinoshukela, amaswidi namaswidi, ubangela izinkinga eziningi zempilo.

Ukwenyuka kokusetshenziswa koshukela owengeziwe nakho kwandisa ingozi yokukhuluphala, isifo senhliziyo nomdlavuza.

kubangela ukukhuluphala

Ngokushintsha kwemikhuba yokudla nokudla okudliwayo, ukukhuluphala kunomkhawulo okhulayo emhlabeni. Kungabangela izingozi ezinkulu zempilo, kuhlanganise nesifo sikashukela, isifo senhliziyo, nomdlavuza.

Ngaphezu kwalokho, ukwelashwa kokukhuluphala kubiza ngokwedlulele. Uma kuqhathaniswa nabantu abanesisindo esinempilo, abantu abakhuluphele bachitha izinkulungwane zamaRandi unyaka ngamunye ekunakekelweni kwezempilo.

Kuphikiswana kakhulu ngembangela yokukhuluphala ngokweqile futhi akukho nesisodwa isici esiyisisekelo. Ukusetshenziswa koshukela omningi nokudla okunoshukela kucatshangwa ukuthi kunendima ebalulekile.

Ukudla okunoshukela neziphuzo kunama-kilojoule amaningi futhi kubangela ukukhuluphala ngokuhamba kwesikhathi. Ngaphezu kwalokho, ukudla okunoshukela kunambitheka kakhulu, okwenza kube lula ukudla ngokweqile, okwandisa ingozi yokuzuza isisindo. 

kubangela isifo senhliziyo

Isifo senhliziyo siyimbangela yokufa ehamba phambili emhlabeni. Ngokuvamile kubangelwa i-atherosclerosis - okusho ukuthi i-plaque yakheka ezindongeni zangaphakathi zemithambo yegazi eholela enhliziyweni, okubangela ukuncipha nokuqina. Lokhu kunciphisa ukugeleza kwegazi, okungaholela ekuhlaselweni yinhliziyo.

Olunye ucwaningo luye lwabonisa ukuthi ukudla ama-calories amaningi kakhulu kushukela owengeziwe kungaholela ekukhuphukeni kwe-triglycerides, into eyaziwayo engozini yesifo senhliziyo. 

Yandisa ingozi yomdlavuza

Ukusetshenziswa kokudla okunoshukela kwandisa ukuvuvukala nokucindezeleka okwenziwe nge-oxidative. Ukuvuvukala nokucindezeleka okwenziwe nge-oxidative akwenzi okuncane, okuningi kuyalimaza.

Uma ubuningi bawo bungabangela izifo ezihlukahlukene, kuhlanganise nomdlavuza. Ushukela kucatshangwa ukuthi wandisa ingozi yomdlavuza ngokwandisa amazinga amahomoni athile. 

Idala ukulimala kwe-metabolic

Ukuphuza iziphuzo ezinoshukela kungaba nomthelela esifweni sesibindi esinamafutha kanye nesifo se-metabolic, okwandisa ingozi yesifo sikashukela, ngokusho kocwaningo olwanyatheliswa ku-Diabetes Care ngo-2014.

ushukela olula Ngenxa yokuthi agayeka kalula, umzimba uwamunca ngokushesha futhi ukhuphule ushukela wegazi ngokushesha kakhulu kunama-carbohydrate ayinkimbinkimbi.

Lapho udla ukudla okuningi okugayiwe noma usebenzisa i-fructose nokunye ushukela olulaPhuza ngaphezu kwenani elinempilo uma uphuza iziphuzo ezinoshukela ushukela olula udla, futhi lokhu kungaholela ekuphikisweni kwe-insulin futhi ekugcineni uthayiphe isifo sikashukela sohlobo 2.

Kungabangela ukuvuvukala

ushukela olulaUkudla kakhulu kuhlotshaniswa ngokuqondile nokuvuvukala kwebanga eliphansi. Ukuphuza ithini elilodwa lesoda evamile ngosuku kubangela ukwanda kwe-uric acid (ikakhulukazi kubantu abakhuluphele ngokweqile), okubangela ukuvuvukala. Izifo ezivamile zokuvuvukala zihlanganisa isifo samathumbu esivuthayo, i-allergies, isifo se-auto-immune, ne-asthma.

Ukudla Okulula Okuphezulu Ngoshukela

ushukela olulaKuningi ukudla okunoshukela omningi egazini, kodwa okunye okuvamile kuhlanganisa:

– Ushukela wetafula

- Usiraphu we-maple

- Uju

- Usuku

- Ikhabe

- Uphayinaphu

- I-apula

– Iziphuzo ezinekhabhoni

- Ukhilimu oyiqhwa

- Ubisi

– Izinhlamvu ezinoshukela

- Iziphuzo zezemidlalo

- Uswidi

- Amasoso afana ne-ketchup

-Ibhitela lamantongomane

Naka amalebula okudla!

Kungase kwengezwe ushukela ekudleni obungeke ukuqagele. Ngokwesibonelo; iketchup… Ukufunda uhlu lwezithako ephaketheni lokudla kuzokusiza ukuthi ubone ushukela owengeziwe. Amagama kashukela yilawa: 

- I-Anhydrous dextrose

- Ushukela onsundu

- Ushukela oluyimpuphu

– Isiraphu yommbila

- I-high fructose corn syrup (HCFS)

- Uju

- usiraphu we-maple

- Umoba

- I-agave nectar

– Ushukela ongahluziwe 

Ushukela olula awumubi wonke

Siyazi ukuthi ushukela uyingozi empilweni yethu uma udliwe ngokweqile. Kodwa-ke, akubona bonke ubugebengu okufanele bubhekiswe kushukela.

Ucwaningo lubonisa ukuthi ushukela uba yingozi empilweni kuphela uma ukudla kwakho kuqukethe kakhulu noma uma uthatha amakholori amaningi kushukela kunalokho okudingayo.

ushukela olulaItholakala ngokwemvelo ekudleni okuhlukahlukene okunempilo, njengezithelo, imifino, nobisi.

Lokhu kudla ukudla okuqukethe ushukela olulaIphinde inikeze izakhamzimba ezibalulekile eziyinzuzo ekudleni kwakho, njengamavithamini, amaminerali, ama-antioxidants kanye ne-fiber.

Ngenxa yalokho;

ushukela olulaama-carbohydrate ane-molecule eyodwa (i-monosaccharide) noma amabili (ama-disaccharide) kashukela.

Ukudla okuningi okunempilo, njengezithelo nemifino, ngokwemvelo kunoshukela futhi kufanele kudliwe njengoba kuzuzisa impilo yakho. Kodwa ushukela owengeziwe uhlobene nokukhuluphala kanye nengozi eyengeziwe yesifo senhliziyo nomdlavuza.

Ungathola ukuthi umkhiqizo uqukethe ushukela ongakanani ngokubheka amanani awo omsoco noma ngokufunda uhlu lwesithako.