Funda ngeAgave, Stevia, kunye neMonk Fruit Extract
Xa kuziwa kwisicwangciso sokutya, abantu abanesifo sikashukela kufuneka bagxininise kumgangatho nobungakanani be-carbohydrate abazidlayo. Enyanisweni, i-American Diabetes Association ibonisa ukuba abantu abanesifo sikashukela kufuneka bakhuthazwe ukuba bafake i-carbohydrate ecocekileyo kwaye batye iishukela kunye neengqolowa ezipheleleyo, izityalo, imifuno kunye neziqhamo. Ngamanye amaxesha, noko, ukutya kunye nokusela okuthethile kukubiza ushukela.
Ukutshintshwa ushukela okongezelelweyo kunye nabashenxisi beeshukela kunokunceda ukwandisa ukulahleka kwesisindo nokunciphisa ushukela wegazi, nangona kunjalo kukho impendulo. Uninzi lwamaqhekeza asetshentshi, okunye okubizwa ngokuba yi-sweeteners, ezingenayo izondlo, ziqukethe izithako zokufakelwa. Ukuba ukhangele ukukhusela izithako ezizenzekelayo ungazama ukumnandi, kodwa abahlala bephilile. Yingakho kubalulekile ukuba ngumthengi onolwazi, ulinganise i-pros and cons, kwaye uhlale uqhuba ulawulo lwengxenye.
Iziselo zeNdalo ZineTyhu neeCarbohydrates
Ezinye iindlela zendalo zetekisi ecocekileyo ezimhlophe zineentlobo zee-carbohydrates ngaphezu kwetafile yetshukela kunye ne-index ephezulu ye-glycemic. Abangcamli banjengobusi, isiraphu yengqolowa, ishukela elimdaka, kunye nesiraphu ye-maple ingenza i-sugar sugar spike ibe yinto enokuyenza isisindo xa ityiwa ngokugqithiseleyo. Kodwa, kukho amancinci amancinci angokwemvelo onokuzama ukuba afana neemfuno zakho zokutya.
Agave Nectar?
I-Agave nectar ivela kwisityalo se-Agave. Sekusetshenziselwe iinqununu njenge-sweetener, ikakhulukazi ngama-Aztec. I-nectar iyakuthandeka kwaye inokuvumelana okufana nobusi. I-Agave isithandwa esithandwayo sokwemvelo kuba kukholelwa ukuba ine-index ye-glycemic index (GI) ngaphezu kwetafile ishukela okanye ubusi.
Inkcazo ye-glycemic ye-agave nectar ijikeleze i-20 ukuya kwe-30, ngelixa i-sugar ishicilelo isine-GI engama-60 ukuya ku-65. Ukutya okunomlinganiselo ophantsi we-glycemic uthabatha ukuphakamisa iishukela zegazi ngokukhawuleza. Njengoko sisazi, xa kuziwa kwisifo sikashukela, wonke umntu uhlukile ke kukuboni ukubona indlela iswekile legazi lakho eliphendula ngayo ngaphambi kokuba wenze indawo.
Ngokuphathelele izondlo zokutya, xa kuthelekiswa noshukela, enye ipoyiji ye-agave nectar iqukethe malunga neekhalori ezingama-60 kunye nama-gramu ayi-16 yeswekile. Umlinganiselo ofanayo weeshukela ezinama-granulated aqukethe malunga neekhalori ezingama-45 kunye nama-12 amagremu eswekile. Ngoko ke, ukusebenzisa i-agave njengotshintsho yetshukela akusayi kukugcina iikhalori. Kodwa kufuneka usebenzise ngaphantsi kuba i-agave ithambe ukunambitha kunomsoco kuneshukela. Ngokomzekelo, ukuba ususe endaweni enye yepuni yeeshukela kunye ne-teaspoon eyodwa ye-agave, uya kulondoloza iikhalori ezingama-30 kunye ne-8 gramu yeswekile.
Gcina ukhumbule ukuba i-agave i-90% ye-fructose. Xa i-fructose i-metabolized, ininzi ishukumisela kwisibindi esikhundleni segazi, apho ingavelisa ushukela wegazi. Kodwa, ngelixa kungenakuphakamisa iishukela zegazi ngokukhawuleza, ukunyusa okunyukayo kunokuphakamisa i- triglycerides , uhlobo lweoli egazini lakho elidibene nomngcipheko ophezulu wesifo sikashukela, isifo sesifo sesifo kunye nesifo senhliziyo.
Ngoko ke, ukuba usuvele une- triglycerides ephezulu okanye ezinye izingozi zesifo senhliziyo (apho abantu abaninzi abanesifo sikashukela senza i-2), mhlawumbi bulumko ukusebenzisa i-agave ngokukhawuleza.
UStevia
I-Stevia isinye isityalo esisetyenzisiweyo ukususela kwiminyaka yokuqala njengomthombo onothileyo. Ikhula eMzantsi Melika, kwaye amaqabunga afana nesimo esifanayo kwintsapho yaseMint. I-stevia oyithengayo kwivenkile ngu-steviol glycosides-irebadioside A kunye ne-stevioside, ekhishwe kumaqabunga wesityalo uStevia rebaudiana Bertoni. Ngenxa yokuba uStevia unamaxesha angama-200-300 amnandi ngaphezu kweshukela, kuthatha incinane kakhulu ukwenza izinto zibe mnandi. Oku ngokuzenzekelayo kusika iikhalori kunye ne-carbohydrate.
Ipakethi enye ye-stevia ine-0 calories kunye ne-1 g ye-carbohydrate.
Kwiphepha lemiqathango, i-Academy yeZondlo kunye neDietethiki isishwankathele izilingo ezinhlanu zokulawulwa kweerandi ezihlola iimiphumo ze-stevia xa kuthelekiswa ne-placebos kwigazi le-glucose, amazinga e-insulin, i-hypertension kunye nesisindo somzimba. Izifundo zibikwe ubuncinci kwimiphumo yegazi, i-insulin level, i-blood pressure, kunye nesisindo somzimba. Kwisifundo esithile esibonisa imiphumo encinci, izifundo ezine-type 2 zesifo sikashukela zithe zanciphisa i-postprandial (emva kokutya) igazi ne-glucagon impendulo emva kokutya kokuhlolwa kwe-stevia kunye ne-placebo.
I-Monk Fruit Extract
I-Monk isicatshulwa, eyaziwa nangokuthi, uLuo han guo, uSiraitia grosvenorii, okanye i-Swingle izithelo ezicatshulwayo, idibanisi yeendlela ezininzi ezihlukeneyo ze-cucurbitane glycosides, ezibizwa ngokuba yi-mogrosides. Ikhutshwe kwisityalo esizalwayo ukuya eMzantsi China. I-Monk isicatshulwa izityalo ziqikelelwa ukuba zi-150 ukuya kuma-300 amaxesha amnandi ngaphezu kwesetyhukela rhoqo, kwaye zibikwa ukuba zine-aftertaste kumazinga aphezulu.
Iipakethi ye-0.8-gram ye-Monk Fruit Kwi-Raw iqulethe ngaphantsi kwe-1 gram ye-carbohydrate kunye neekhalori ezili-0, okwenza kube yindlela efanelekileyo yekhalori ephezulu, ukhetho oluphezulu lwe-carbohydrate.
Umba nomnkcenkceshe wezityalo ucocekile kabini. Ngenxa yokuba kunzima ukwenza, kungabiza. Ukongeza, nangona i-FDA ibona ukuba yiyo ngokuqhelekileyo ibonwa njengekhuselekile (GRAS), kukho izifundo ezingancinci ekuhloliseni igalelo elide elide lithetha ukuba akukho ndawo i-Adake Daily Acceptable (ADI) esekwe.
ILizwi
Ukuba ukhangeleka ukuba ulahlekelwe isisindo okanye unciphise iishukela zakho zegazi ngaphezu kokuba uzakufuna ukusika iikhalori kunye ne-carbohydrates. I-Swapping i-carbohydrates ecocekileyo njengeshukela kunye ne-sweeteners ezingenayo izondlo zingancedisa ukufikelela kwisisindo sakho kunye neenjongo zeshukela zegazi, nangona kunjalo, ezi mveliso ziqukethe izithako zokufakelwa. Kukho ezinye izityalo ezithengisayo zemvelo kwiimarike, kodwa ngaphambi kokutshintsha, khetha isigqibo sokuba yeyiphi enye into engcono kuwe. Njalo qwalasela loo nxalenye ulawulo lwemiba.
> Imithombo:
> Isikolo seZondlo kunye neDietetics. Isikhundla se-academy yesondlo kunye ne-dietetics: ukusetyenziswa kwezondlo ezinomsoco kunye ne-sweeteners. I-J Acad Nutr Diet. 2012: 112: 739-758.
> Ulawulo lwezoKutya noLawulo lweeDrug. Ulwazi olongezelelweyo malunga nokuphakama kwamanzi aphezulu avunyelwe ukusetyenziswa ekutyeni ukutya kumazwe amanyeneyo.