Jonga kule mihla e-Sneaky Imithombo yeShukela
I-Sugar yindawo yonke kwivenkile yakho! Kubonakala ngokugqithiseleyo ekutya okuninzi, njengokutya okutya, amaqebelengwane, ii-cookies kunye ne-candy. Kodwa kukhwela phantsi kwamagama amaninzi ahlukeneyo kwiimveliso onokuze uzigxeke. Ukutya okungabonakali kumnandi, okufana nesobho kunye ne-spaghetti i-sauce inokuba nzima nakushukela.
Nangona ushukela kunye nezinye i-carbohydrates elula zingadlala inxaxheba kwisondlo esifanelekileyo sesondlo seswekile , izinto ezifihliweyo zentshukela zingaphazamisa izicwangciso ezifanelekileyo zokutya.
I-American Heart Association ikhuthaza ukunciphisa ushukela okongezelelweyo kwizipuni eziyi-6 ngosuku ngabasetyhini; 9 kubayeni. Ukubeka oko ngokwemigrama, khumbula oku: i-teaspoon enye yeeshukela isine-4 grams yeswekile. Ngoko uyabona ukuba oko kulula ukuyongeza.
Iphaneli yeengqinisiso zondlo kwizinto zokutya azihlukanisi phakathi kweso sityalo esongeziweyo kunye nendalo. (Ushukela ongokwemvelo luhlobo olwenzekayo, ewe, ngokwemvelo ekudleni, njenge-lactose kwimveliso yobisi okanye i-fructose kwiziqhamo.) Ngoko ukuze ufumanise ukuba ukutya kunokunyuswe ushukela, kufuneka ukhangele kancinci ngaphantsi kweleta kwiluhlu lwesithako.
Xa ukhangele uluhlu, qiniseka ukuba uqhubeka, nangona ufumene uhlobo olulodwa lweswekile. Iimveliso ezininzi zineentlobo ezintathu okanye ngaphezulu kweeshukela kuzo!
Amagama aqhelekileyo eShukela
Ushukela uhamba nge-incognito phantsi kweendawo ezininzi ezihlukeneyo. Nazi ezinye zamagama aqhelekileyo:
- isetyhukile
- iswekile emdaka
- ushukela ophucukileyo
- agave
- molasses
- ushukela werhasi
- isiraphu yengqolowa
- iinqununu
- nobusi
- imaple syrup
- ijusi ye ziqhamo
- isiraphu yengqolowa ephezulu yefructose
- ushukela weeetet
- ijusi yomdaka
Amagama amaninzi aphakathi kweShukela
Kodwa ke unokufumana into encinci. Kukho ezinye iishukela ezingenakuba ngamazwi ozibonayo. Ezi zivame ukuphela kwi-"-ose" njenge-sucrose (ityhukela yetafile).
Olunye "-the" iintlobo zeswekile zi:
- i-glucose (aka dextrose)
- lactose
- maltose
- fructose
Yintoni Okumele Uyazi Ngotywala Ngotywala
Eminye i-sneaky "i-" -ols "eziyi-sugar alcohols. Oku kuthetha ukuba, ngelixa bengenalo iikhalori ezifanayo okanye i-carbohydrate yeshukela eqhelekileyo, kunokusenokuchaphazela impilo yakho. Abanye abantu bakunzima ukugaya i-sugar alcohols kwaye banokuhlangabezana noxinzelelo lwe-GI, njengokubethwa kunye nokurhudo. Uninzi lweentlobo ze-chewing kunye ne-breath mints kunye nezinye "iimveliso ezingenashukela" zineentyophu ziselo. Abanye abantu bakhetha ukutya okungafanelanga ushukela ukuze banciphise ishukela. Kodwa qaphela: ukuba i-carbohydrates kufuneka ubale (yintoni imeko ekudleni kwesifo sikashukela), yazi ukuba ukutya okungafani nentshukela kunokuba nexabiso elifanayo lehygidhyrrha kwiindlela zabo eziqhelekileyo. Amagama afunekayo:
- sorbitol
- xylitol
- mannitol
- maltitol
- lactitol
- isomalt
- glycerol