Into kuphela imibono yabo bonke odokotela abavumelana nayo, ingabe ushukela ngempela unomthelela omkhulu wesisindo esiningi. Ushukela umkhiqizo ophezulu wekhalori, cishe awunamavithamini, amaminerali kanye nezintambo zemvelo. Umuntu odla ushukela futhi uthola amakholori amaningi ngakho kufanele adle okunye okuletha inani elengeziwe lama-khalori. Ngenxa yalokho - amafutha amaningi ngokweqile nokukhuluphala.
Konke lokhu okushiwo ngenhla kubhekisela ushukela omhlophe "ohlanzekile". Ishukela elibomvu, ushukela ocolile kancane, liwusizo kakhulu. Iqukethe amaminerali, amavithamini, kanye ne-fiber. Basiza ekwenzeni inqubo yokufaniswa ngomzimba ushukela kalula. Ngendlela, ama-carbohydrate akuzona izakhi ezinomsoco kakhulu wokudla. Amafutha anama-caloric kakhulu. Inani lamandla abo liphindwe izikhathi ezingu-2 futhi li-1 amagremu angu-9. Yingakho labo abafuna ukunciphisa umzimba, ngokombono wezondlo, kufanele banciphise ukusetshenziswa kokudla okunamafutha.
Ukudla okuqukethe inani elikhulu lama-carbohydrate liqukethe amakholori ambalwa. It, ukugcwalisa isisu, kusiza ukunciphisa isisindo somzimba womuntu. Ngesikhathi esifanayo, akukho ukulamba. Kuphela manje akukhona mayelana ne-confectionery, kodwa mayelana nezithelo nemifino, equkethe i-pectin, isitashi kanye noshukela wemvelo. Konke lo mcebo uqukethe amazambane, izaqathe, beet, ama-apula kanye neminye imifino nezithelo.
Izinhlobo zikashukela.
Sisebenzisa ushukela njengezinto ezidakayo noma ama-cubes, esiwafaka kukhofi noma itiye. Ngakolunye uhlangothi, kunjalo ngempela. Esigabeni sama-carbohydrate alula, okuthiwa ushukela, i-glucose, futhi i-lactose iyishukela yobisi, futhi i-maltose iyinhlanhla yeshukela, futhi i-stachyose ishukela legume, futhi i-sucrose yi-ushukela evamile namacube kithi. Futhi kukhona trehalose, okungukuthi, i-mushroom ushukela. Ukudla okunomsoco yi-sucrose, i-fructose, i-glucose ne-lactose, ngakho-ke kufanelekile ukukhuluma ngokuqondile nezinhlobo zikashukela esizihlangana nazo ekuphileni kwansuku zonke.
Ngakho, sucrose. Lona ushukela ojwayelekile. Kuyinto engacacileki. I-molecule yayo iqukethe ama-molecule ahlanganisiwe we-fructose ne-glucose. I-Sucrose iyinto ejwayelekile yokudla, kodwa emvelweni akuvamile.
Kungenxa yomonakalo ushukela walezi ezihlukahlukene ngokuvamile kuthiwa odokotela, izondlo. Bakholelwa ukuthi i-sucrose iveza ukubonakala kwamakhilogremu engeziwe, ayinalo emzimbeni wama-calories angasiza. Odokotela bakholelwa ukuthi lolu hlobo lweshukela luyingozi kubantu abanesifo sikashukela. Kodwa amaqiniso athi inkomba yayo ye-glycemic (izinga lapho ama-carbohydrate ahlungwa ngayo) kungu-89, isibonelo, ngesinkwa esimhlophe, no-58 we-glucose. Ngolunye u-100% we-index glycemic, isinkwa esimhlophe ne-glucose ziyathathwa. Ephakeme inkomba, ngokushesha ngemva kokushukela ushukela, i-glucose ekukhuleni kwegazi lomuntu.
Ngenxa yalokho, ama-pancreas uphonsa i-hormone insulin, ehambisa i-glucose kuzo zonke izicubu zomzimba. Ngokudla okungaphezulu kokweshukela, ingxenye yayo iya emathisini adipose, lapho iphenduka khona amafutha. Futhi wakha ukunikezwa kwamafutha omzimba okungadingekile ngokuphelele. Kumelwe ngithi ama-carbohydrate, anesibalo esiphezulu se-glycemic, athola umzimba ngokushesha. Ngosizo lwabo, umzimba uthola amandla engeziwe engeziwe.
Kodwa kulabo abanesifo sikashukela, i-sucrose, ngempela, iyingozi. Isifo sikashukela sinamahlobo amabili. Ngesinye isikhathi, ngokwezinga elifanele le-thyroid, i-insulin ayilondoloziwe, kwabanye - ukuthuthukiswa kwalesi sifo kuya kwezinye izizathu. Isimbangela sesifo sikashukela sohlobo lokuqala singabangela ukwanda kwama-carbohydrate. Yingakho i-sucrose ukufa okumhlophe kulabo abaphethwe yisifo sikashukela.
Uma isikhathi esiningi sidlulile phakathi kokudla, ungadla i-spoonful ushukela ngaphambi kokudla. Ama-carbohydrate yiwona angcono ukudla kwamaseli obuchopho. Bayosiza ukuzola ukudla, ngokushesha ugcwalise i-NA elambile futhi ugweme ukuthola ukudla okuningi. Kodwa awukwazi ukukhohlwa ngesilinganiso!
Kukholelwa ukuthi lolu hlobo lweshukela luletha umonakalo namazinyo. Ngempela, i-asprose ibeka icala ngalokhu, kodwa kuphela ngokusetshenziswa kwayo ngaphezu kwanoma iyiphi indlela.
Ngokuvamile, i-sucrose inconywa ukuthi isetshenziswe ku-nephritis ephawulekayo, ukungasebenzi kahle kwe-renal noma i-hepatic, ne-hepatitis kanye nokukhushulwa kwezifo ezibalwe.
Njengomuthi, i-sucrose kufanele ithathwe kasikhombisa ngosuku ngendlela yetiyi nama-gramu angamashumi amathathu ushukela. Inani elincane le-asprose lomuntu onempilo liwusizo. Inzuzo yoshukela iwukuthi ingasindisa uma ikhanda lihlaziyekile noma lidizzy, kanti isisu asinalutho ngesikhathi esifanayo. Isizathu singase sibe inani elanele lokuglucose.
Ingxenye evamile kakhulu equkethwe amajikijolo yi-glucose. I-molecule ye-glucose iqukethe indandatho eyodwa kuphela, ngakho-ke lo ushukela "ulula". Uma uqhathanisa i-glucose ne-sucrose, inani lokuqala le-glycemic liphakeme, futhi liyi-138 maqondana nesinkwa (esimhlophe). Kungabangela ukugxuma okubukhali emshukela wegazi, ngakho ingozi yokuthi izoba ngokushesha ngamafutha, ephakeme kakhulu. Kodwa, ngakolunye uhlangothi, kuyasiza, ngoba ungumthombo onamandla "okusheshayo".
Kodwa ngemuva kokukhuphuka kwamandla kungase kufike ukwehla okubukhali, okungabangela i-coma ye-hypoglycemic, ebonakala ngokulahlekelwa yilazi ngenxa yokudla okuncane kweshukela ebuchosheni. Isifo sikashukela singabuye sikhule.
I-Fructose itholakala ezitsheni nasezinyosi. Inkomba yayo ye-glycemic ngokuqondene nesinkwa iphansi kakhulu, ineminyaka engu-31 nje kuphela. Kuyinto enhle, ngakho-ke kubhekwa njengokunye okunye okuyi-sucrose. Njengoba kufakwa, ukungena kwe-insulin akudingeki, ngakho-ke kungasetshenziswa abantu abanesifo sikashukela. Kodwa njengoba "amandla okusheshayo" akusizi ngalutho.
Ushukela lobisi noma i-lactose iqukethe imikhiqizo yobisi nobisi. Inkomba ye-glycemic ye lactose ingu-69. Iphakeme kunomdwebo we-fructose futhi ungaphansi kwe-sucrose.