I-Agave nectar (okanye isiraphu) yenziwe kwisityalo se-agave kwaye isetyenziswa ngabantu abanesifo sikashukela kunye nabanye abanomdla kwimpilo kunye nesondlo njengomnye umnandi. Isityalo se-agave singumthonyama eMexico kwaye siza kwiintlobo ezininzi. Isityalo se-blue agave sisiphi i-tequila esenziwe. Ifom yorhwebo engancinci ye-agave nectar yenziwa kwii-extracts zesityalo se-salmiana agave kwaye isetyenziswe nge-enzyme esithathwe kwi-mold Aspergillus niger (inkqubo "ngokubanzi ibonwa njengekhuselekile" yi-FDA).
Kutheni Abantu Basebenzisa IAgave?
Abantu abaninzi basebenzisa okokuba bakholelwa ukuba kunomtsalane we-glycemic index, oku kuthetha ukuba iphakamisa iishukela zegazi ngokukhawuleza. Ngokuqhelekileyo isetyenziselwa ukuphuza iziphuzo ezifana nekheyi, okanye zixutywe kwi yogurt kunye ne-cereal eshushu, njenge-oatmeal.
I-Agave i-90% ye-fructose kwaye ine-index ye-glycemic ephantsi ekuthelekeni ne-sweeteners, enjengothukile, kodwa ukusetyenziswa kwayo kuza ngokulumkisa. Xa i-fructose idibeneyo, ininzi yayo iya kwesibindi, endaweni yegazi, 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 iingozi zesifo senhliziyo (apho abantu abaninzi abaneSifo 2 sesifo sikashukela benza), mhlawumbi kuqikelele ukuba ukhethe i-sweetener ehlukile.
Kwakhona, ukuba ungumntu onqwenela ukuphepha isiraphu yengqolowa ephezulu yefructose, mhlawumbi ufuna ukuphepha isiraphu ye-agave, kuba i-100% fructose.
Iikhalori ezongezelelweyo kwiFomu leShukela linokubangela Ukunyuka kobunzima
Xa usebenzisa i-sweeteners, kufuneka uhlale ekhumbula ukuba iikhalori ezongezelelweyo zingenza uzuze ubunzima, obunobungozi obuzimeleyo kwisifo sikashukela nesifo senhliziyo.
Enye ithispoon ye-agave nectar iqule ama-5 amagremu e-carbohydrate kunye nama-calorie angama-20. Ukuba usebenzisa i-tablespoon eyi-1 (elinganayo neetatupuni ezintathu), uyadla iikhalori ezingama-60 kunye ne- 15 gram ye-carbohydrate -isixa esifanayo se-carbohydrate kwisinye isiqhamo okanye esinye isonka, ngaphandle kweenzuzo ezifakwe kwiifiber kunye namavithamini kunye neemaminerali . Ukuba unesifo sikashukela kwaye ukhangele ukuba ulahlekelwe isisindo, kukulungele ukususa zonke iikhalori ezisuka kwiswekile, kubandakanywa iziphuzo zesiphuzo kunye ne-condiments, njenge-agave, isyhukela yetafile, isiraphu ye-maple. Ukuba kufuneka usebenzise i-sweeteners, unokufuna ukusebenzisa izitishi zentshukela esikhundleni. Izifundo zibonise ukuba ukunciphisa ukutyiswa kwe-ushukela (okunciphisa i-calorie yokudla kunye nokukhuthaza ukulahleka kwesisindo) kunokuphuculisa ishukela yegazi kunye nokulawula ubunzima.
Okukwintsusa
I-Agave nectar ayilona yindlela engcono kwietyuwa kunye nezinye i-sweeteners. Xa kufikelelwe kwisisindo kunye nokulawulwa kweshukela egazini, zonke iishukela maziqwalaselwe. Ukulahlekelwa kwesisindo kunokuphucula iishukela zegazi kunye nokunciphisa amathuba okuba nesifo senhliziyo. Ukuba kufuneka usebenzise i-sweeteners, ungafuna ukuzama ezinye izithako ezinomsoco eziqukethe ii-calories. Ukuba, ngakolunye uhlangothi, unquma ukusebenzisa i-agave okanye ezinye iintlobo zokunwa kwamanzi, ukulawula inxalenye yesahlulo.
I-American Heart Association icebisa ukuba amadoda anciphise i-sugyrus eyi-150 yokutya kwansuku zonke, kwaye abafazi banciphise ukutya kwabo kwansuku zonke kwi-korikhi ezili-100 ngosuku.
Imithombo:
Basciano H, Federico L, Adeli K. Fructose, Ukuphikiswa kwe-insulin kunye ne-Dislipidemia yeMetabolic. Ukutya kunye neMetabolism, 2005,2: 5.
IMeyi, PA. IMetabolism Intermediary of Fructose. I-American Journal ye-Clinical Nutrition. Ngo-1993,58 (5S): 754S-765S.
I-American Heart Association. Ushukela 101. umgca. http://www.heart.org/HEARTORG/HealthyLiving/HealthyEating/Nutrition/Sugar-101_UCM_306024_Article.jsp#.VzlkHfkrKOO