Ziyini utshwala obushukela, zitholakala kuphi, yiziphi izakhiwo zazo?

utshwala obushukela ngokuvamile kube izindlela ezithandwayo esikhundleni sikashukela. Zibukeka njengoshukela futhi zinambitheka ngokufanayo kodwa zinamakhalori ambalwa kanye nemiphumela embalwa yezempilo engemihle. Izifundo eziningi, utshwala obushukelaibonisa ukuthi inezinzuzo ezithile zezempilo.

Yini Utshwala Ushukela?

Lawa ama-organic compounds ngokuvamile atholakala kushukela. Ziyizinto eziqinile ezimhlophe ezincibilika emanzini okungenzeka ngokwemvelo (ezithelweni nasemifino).

Akhiqizwa nakwezimboni ngoshukela. Isetshenziswa njenge-sweetener kanye ne-thickener embonini yokudla futhi iphinde ithathe indawo kashukela wetafula.

utshwala obushukela Zinokwakheka kwamakhemikhali okufanayo njengoshukela futhi zivula ama-receptors amnandi olimini lwethu. Umphumela - uzwa ukunambitheka okumnandi ngaphandle kokudla amakholori eqile kushukela.

utshwala obushukela (noma “amapholiyoli”) ayizinhlobo zamacarbohydrate amnandi. Njengoba igama libonisa, zifana nenhlanganisela yama-molecule kashukela nama-alcohol.

Naphezu kokuthi "utshwala" egameni, azinayo i-ethanol, inhlanganisela ekudakisayo. Izithelo nemifino eminingi eyenzeka ngokwemvelo ushukela utshwala elise.

Kodwa eziningi zazo zikhiqizwa ezimbonini, zicutshungulwa kwabanye ushukela, njenge-glucose ku-cornstarch. Abukeka njengamakristalu amhlophe, njengoshukela.

utshwala obushukelaNjengoba zinesakhiwo samakhemikhali njengoshukela, zivula ama-sweet taste receptors olimini.

Ngokungafani nama-sweeteners okwenziwa futhi anekhalori ephansi, utshwala obushukelaIqukethe amakhalori ambalwa kunoshukela ojwayelekile.

Kulabo abafuna ukunciphisa umzimba utshwala obushukela Kungase kube usizo. ushukela ekudleni, utshwala obushukelaUkuyishintsha kungasiza. 

Yiziphi Iziphuzo Ezidakayo Ezisetshenziswa Kakhulu?

Ama-flavour amaningi ahlukene, ngokuvamile asetshenziswa njengama-sweeteners ushukela utshwala Kukhona. Zihlukile ngokunambitheka, okuqukethwe kwekhalori, kanye nemiphumela yezempilo. esetshenziswa kakhulu utshwala obushukela kanje:

Xylitol

I-Xylitol, evame kakhulu futhi ecwaningwe kahle ushukela utshwalaroll.

Inokunambitheka okuhlukile kwe-mint futhi iyisithako esivamile emikhiqizweni yokunakekelwa komlomo njengezinsini ezingenashukela kanye nomuthi wokuxubha.

Imnandi njengoshukela ojwayelekile kodwa inama-calories ambalwa ngo-40%. Ezinye izimpawu zokugaya zingase zenzeke lapho zidliwe ngobuningi kodwa zibekezelelwa kahle.

I-Erythritol

I-Erythritol ingenye ebhekwa njengokunambitheka okuhle kakhulu. ushukela utshwalaroll.

Icutshungulwa ngokuvubela ushukela ku-cornstarch. Ine-70% yobumnandi bukashukela, kodwa i-5% kuphela yamakholori ayo.

Eceleni kwe-stevia ye-sweetener ene-calorie ephansi, i-erythritol iyisithako esiyinhloko engxubeni ye-sweetener eyaziwa ngokuthi i-truvia.

Njengoba i-Erythritol ingafinyeleli emathunjini amakhulu ngamanani abalulekile, amanye amaningi ushukela utshwalaAyinayo imiphumela emibi yokugaya efana neyo Kunalokho, iningi lalo lingena egazini futhi likhishwa lingashintshiwe emchamweni.

sorbitol

I-Sorbitol inomlomo othambile futhi ukunambitheka okumnandi.

Inoshukela ngo-60% njengoshukela futhi iqukethe ama-calories angu-60%. Kuyisithako esivamile ekudleni naseziphuzweni ezingenashukela, okuhlanganisa ukusabalala kwejeli namaswidi athambile.

Inomphumela omncane kushukela wegazi kanye ne-insulin, kodwa ingabangela ukucasuka okukhulu kokugaya ukudla.

I-Maltitol 

I-Maltitol icutshungulwa kushukela we-maltose futhi inambitheka efana kakhulu noshukela ojwayelekile.

Cishe i-90% imnandi njengoshukela, nengxenye yamakholori kashukela. Imikhiqizo equkethe i-maltitol ibhalwe ukuthi "ayinashukela", lo ngumzimba ushukela utshwalaImunca omunye ushukela osegazini, ibangele ukwenyuka kungazelelwe kushukela.

Uma unesifo sikashukela, yiba nokungabaza ngemikhiqizo efakwe ushukela nge-maltitol futhi icaciswe njenge-low-carb.

Okunye Utshwala Utshwala

Okunye okuvame ukutholakala kweminye imikhiqizo yokudla utshwala obushukela I-mannitol, isomalt, i-lactitol ne-hydrogenated isitashi hydrolysates.

Yiziphi Izinzuzo Zotshwala Ushukela?

Kungasiza ukuncipha

Imibiko ibonisa ukuthi esikhundleni sikashukela kungasiza ekunciphiseni isisindo. Nakuba ushukela uqukethe cishe ama-kilojoule ama-4 ngegremu ngalinye, utshwala obushukela Iqukethe cishe ama-calories angu-1.5 kuya kwangu-2.

Ocwaningweni lwamagundane, utshwala obushukela wabonisa imiphumela elwa nokukhuluphala. Amagundane adliwayo, xylitol Kube nokuthuthuka kwezimpawu zokukhuluphala kanye nokuphazamiseka kwe-metabolic okuhambisana nakho lapho kunikezwa

Inkomba ye-Glycemic kanye nomthelela wayo kushukela wegazi

inkomba ye-glycemicIsilinganiso sokuthi ukudla kunyusa ngokushesha kangakanani amazinga kashukela egazini.

Ukudla ukudla okunenkomba ye-glycemic ephezulu kungadala ukukhuluphala kanye nezinkinga eziningi zempilo ye-metabolic.

Iningi ushukela utshwalaAzinawo noma azikho umthelela ongatheni emazingeni kashukela egazini. Eqinisweni, imiphumela yayo incane kakhulu kunoshukela. Lezi zinhlanganisela zinikeza ama-calories ambalwa kunamanye ama-carbohydrate.

I-Erythritol ne-mannitol zinenkomba ye-glycemic engu-zero. Okuwukuphela kwento ehlukile lapha yi-maltitol, enenkomba ye-glycemic engama-36. Isephansi kakhulu uma iqhathaniswa noshukela kanye nama-carbohydrate acolisisiwe.

i-metabolic syndrome, i-prediabetes noma kubantu abanesifo sikashukela, utshwala obushukela (ngaphandle kwe-maltitol) ingabhekwa njengezinye izindlela ezinhle kakhulu kunoshukela.

Ingase ibe ngcono impilo yamazinyo

Ukubola kwamazinyo kuwumphumela owaziwa kakhulu wokusetshenziswa kukashukela ngokweqile.

Ushukela wondla amanye amagciwane emlonyeni futhi andise futhi ukhiphe ama-asidi acekela phansi ungqimba loqweqwe lokuvikela emazinyweni.

Ngokuphambene, njenge-xylitol, i-erythritol, ne-sorbitol utshwala obushukelaInikeza isivikelo ekuboleni kwamazinyo. CYingakho isetshenziswa kaningi ekuhlafuneni ushingamu kanye nezixubho.

Imiphumela emihle ye-Xylitol empilweni yamazinyo yaziwa futhi ifundwe kahle.

Amagciwane “amabi” asemlonyeni empeleni adla i-xylitol kodwa awakwazi ukugaywa, ngaleyo ndlela avale umshini wawo wokugaya ukudla futhi avimbele ukukhula kwawo.

I-Erythritol ayizange ifundwe kabanzi njenge-xylitol, kodwa ucwaningo lweminyaka emi-485 ezinganeni zesikole ezingama-3 lwathola ukuthi ivikela kakhulu emazinyweni kune-xylitol ne-sorbitol.

Igcina impilo yamathambo

Lokhu kuyiqiniso ikakhulukazi kwabanesifo sikashukela. utshwala obushukelaof (ikakhulukazi xylitol) ngokudla kungavimbela ukuwohloka kwamathambo.

Ama-compounds atholakale ukuze alondoloze okuqukethwe kwamaminerali amathambo. Kolunye ucwaningo, xylitolKutholwe ukwandisa umthamo wamathambo.

Ibonisa izakhiwo ze-prebiotic

utshwala obushukela njenge-fiber yokudla i-prebiotic Bondla amagciwane anobungane emathunjini, njengoba anomphumela.

Kuwusizo empilweni yesikhumba

collagenIyiprotheyini yesakhiwo ebaluleke kakhulu futhi eyisisekelo esikhumbeni nasezicubu ezixhumeneyo. Ucwaningo lwamagundane lubonisa ukuthi i-xylitol ingakhuphula ukukhiqizwa kwe-collagen.

Yiziphi Izingozi Zotshwala Utshwala?

Kungabangela izinkinga zokugaya ukudla

utshwala obushukelaInkinga enkulu ukuthi ingabangela izinkinga zokugaya ukudla, ikakhulukazi uma isetshenziswe ngobuningi.

Uma zidliwa ngobuningi, umzimba awukwazi ukugayeka, ngakho ziya emathunjini amakhulu, lapho zihlanganiswa khona namagciwane amathumbu.

kakhulu ngesikhathi esifushane ushukela utshwala uma udla, igesi, ukuvuvukala futhi kungase kubangele izimpawu ezifana nesifo sohudo.

Uma une-irritable bowel syndrome (IBS) noma ukuzwela kuma-FODMAP. utshwala obushukelaKufanele uhlale kude nayo ngokuphelele.

I-Erythritol ibangela okungenani, i-sorbitol ne-maltitol kakhulu. utshwala obushukelad.

I-Xylitol inobuthi ezinjeni

I-Xylitol ibekezelelwa kahle abantu kodwa iyingozi kakhulu ezinjeni.

Lapho izinja zidla i-xylitol, imizimba yazo icabanga ukuthi ingushukela bese iqala ukukhiqiza inani elikhulu le-insulin.

Lapho i-insulin ikhuphuka, amangqamuzana ezinja aqala ukukhipha ushukela egazini.

Lokhu kungaholela ku-hypoglycemia (ushukela wegazi ophansi) futhi kube yingozi kakhulu.

Uma unenja, beka i-xylitol lapho ingafinyeleleki khona noma uyigcine ingekho nhlobo ekhaya lakho.

Lokhu mhlawumbe ezinye izilwane nezinye utshwala obushukela Ayivumelekile ku-xylitol, i-xylitol kuphela futhi eyezinja.

Yibuphi Utshwala Obunempilo Kashukela?

Tum utshwala obushukela Okungcono kakhulu phakathi kwabo kubonakala sengathi i-erythritol.

Cishe ayinawo ama-calories, ayinawo umthelela kushukela osegazini, futhi ibangela izinkinga ezimbalwa kakhulu zokugaya ukudla kunezinye.

Ilungele impilo yamazinyo, kodwa futhi ayilimazi izinja. Iphinde ibe nokunambitheka okuhle kakhulu. Ngokuyisisekelo kufana noshukela ongenawo ama-calories.

Kufanele uphuze utshwala obuningi obushukela ngosuku?

etholakala ngosuku utshwala obushukelaumkhawulo ophezulu - 20-30 amagremu.