Ekubunjweni nasezindaweni zayo, ushukela uhlukaniswe ngokuthi i-monosaccharides, i-disaccharides, ne-polysaccharides. I-Monosaccharides ihlanganisa ushukela wamagilebhisi (i-glucose noma i-dextrose), ishukela lesithelo (fructose) ne-galactose. Ama-disaccharides afaka ushukela lobisi (lactose), ushukela we-malt (maltose), isithombo sebhitrudi kanye noshukela (sucrose).
Amathumbu omuntu angakwazi ukuhlanganisa kuphela i-monosaccharides.
Ukuze umzimba womuntu ukhethe ama-disaccharides, ukugaya kwawo kube yi-monosaccharides kufanele kwenzeke emathunjini. Okufanayo kungashiwo ngesitashi semifino, i-cellulose, okuyinto ehamba emgodini wokugaya futhi ayiyona into ebaluleke kunawo wonke kubantu.
Ushukela umthombo wamandla
Kanye nezithelo zemifino, amazambane, imifino kanye nezinhlamvu, ushukela ungenye yemithombo esemqoka ye-carbohydrate. Izinhlobo ezahlukene ushukela kanye isitashi yizona carbohydrate ezibaluleke kakhulu kubantu, njengoba unikeza imisipha amandla adingekayo. Ukusetshenziswa kwama-carbohydrate kungaba ngu-300-500 amagremu ngosuku. I-Monosaccharides ithwala kalula futhi kusukela emathunjini ingena ngqo egazini, ngakho-ke, ukuyisebenzisa ungakwazi ukubuyisela ngokushesha amandla alahlekile futhi uphinde ube namandla futhi usebenze. Uhlobo olunempilo noshukela olukhethekile luyiju. Iqukethe amaphesenti angaba ngu-75-80 kashukela (i-glucose, i-fructose ne-sucrose), amaphesenti angu-15-20 wamanzi, amaminerali kanye nezakhi zokulandelela (iron, potassium, calcium, ithusi, i-magnesium, i-sodium ne-phosphorus). Ukuhlaziywa koju kubonisa ukuthi kukhona ngisho nezinto eziphikisana nokulwa nobugebengu kuwo.
Ingabe ushukela kungaba imbangela yalesi sifo?
Ngokwezibalo, umuntu ngamunye ovela emazweni ahlukene udla isamba esithile soshukela, cishe amakhilogremu angu-40, mhlawumbe ngisho namakhilogremu angu-56 ngonyaka (okungukuthi, kancane kancane kuka-110 amagremu ngosuku). Ushukela ngobuningi obuyingozi uma ukudla kungenakho imikhiqizo yokudla (isibindi, amaqanda), lapho kunamavithamini amaningi amaningi, njengoba ukugaya ushukela emzimbeni womuntu kusebenzisa i-vitamin B1 (izimpawu zokuntuleka kwayo - ukuncishiswa okunciphise kanye nokukwazi ukugxila).
Amaswidi ngaphandle kokushukela?
Amanye ama-candies, ama-chewing gums awaqukethe ushukela, ngoba asebentisa ushukela esikhundleni (kanye nokwakhiwa kwemikhiqizo ehloselwe abantu abanesifo sikashukela). Abashintshi abathandekayo bangabangela ukuvuvukala, ukuphazamisa umsebenzi wamathumbu, ngakho ngokuvamile ngenxa yabo kunezinkinga ezihlukahlukene, ikakhulukazi ezinganeni ezineminyaka engu-2-3 ubudala. Ngokubi kakhulu labo bantu abafuna ukunciphisa umzimba, ngezinye izikhathi basebenzisa imikhiqizo ehloselwe abantu abanesifo sikashukela. Lokhu kungalimaza empilweni.
Indlela yokusebenzisa ushukela?
Okokuqala. Nomaphi lapho kunokwenzeka khona, ukuphuza ukudla nokuphuza kunokushukela, ungasebenzisa uju.
Owesibili. Imikhiqizo eminingi yokudla iqukethe ushukela, futhi asikho ngisho nokusola ngakho.
Okwesithathu. Uma udla ushukela ngokwengeziwe, uzozizwa ulambile ngokwengeziwe.
Okwesine. Ukududuza izingane ngamaswidi noma ukuwahambisa amaswidi njalo kusihlwa kuyiphutha elikhulu.
Ukudla okuningi kuqukethe uhlobo lweshukela. Ngokukhushulwa kwe-glucose, ukwanda kwe-insulini. I-glucose enkulu kunazo zonke egazini cishe ihora ngemva kokudla, ngakho-ke ukuphakama kwe-insulin (okunjalo kulandela ukudla amagremu ayi-glucose). Ngakho-ke, kufanele unakekele impilo yakho futhi uphathe ukusetshenziswa kweshukela ngokuqapha. Lokhu konke kukuvikela ekudleni okukhulu kweshukela egazini, ngakho-ke kuvikela izifo eziningi ezengeziwe, kuhlanganise nesifo sikashukela.