Ukusetshenziswa kukashukela emhlabeni wonke kuhlotshaniswa kakhulu nokwanda kokukhuluphala nokukhuluphala ngokweqile, kanye nokuthuthukiswa kwezifo zenhliziyo nemithambo yegazi njengesifo sikashukela. I-World Health Organization ithi ukudla kukashukela akufanele kudlule amaphesenti angu-10 wengqikithi ye-caloric, echaza imiphumela eyingozi ehambisana nokusetshenziswa ngokweqile. Ngakho-ke, kufanele buyisela ushukela ngalawa ma-sweeteners ngokwemvelo ukuthi sizokufundisa.
Kulesi sihloko sizokufundisa ukuthi ungashintsha kanjani ushukela ngalawa ma-sweeteners wemvelo.
imikhiqizo enoshukela
Ukusebenzisa umkhiqizo onjalo kuholela ekwakhiweni kwama-kilojoule angenalutho, okuholela ekuzuzeni isisindo nokwanda kwamafutha omzimba. Ngaphezu kwalokho, kwandisa ingozi yokuba nesifo sikashukela, izifo zenhliziyo nesibindi, kuyilapho kuthinta kabi inkumbulo futhi kuhlotshaniswa nokubonakala kwezinhlobo ezahlukene zomdlavuza.
Ukuwuqeda ngokuphelele ushukela ekudleni kwethu kanye nokubeka imingcele ekusetshenzisweni kwawo kungaba ikhambi elikahle lokubhekana nalezi zinkinga. Nokho, Ukufinyelela lo mgomo akulula njengoba kubonakala, njengoba uthando lwethu lokunambitheka okumnandi kukashukela lusinika umuzwa wokwaneliseka.
Isenzo sokudla lesi sithako sibangela ukukhululwa kwe-dopamine, okuholela emuzweni ojabulisayo. Lokhu kuthokoza kudala isifiso esikhulu sokudla ukudla okuthe xaxa njengoba ubuchopho bethu buncipha kancane kancane kule hormone. Ukwengeza, ushukela unamandla okwenza isikhungo somvuzo sobuchopho sisebenze, okuholela ekuhlangenwe nakho okuluthayo okudlula izimfanelo eziluthayo zezidakamizwa ezithile.
Ngokucabangela zonke izici ezishiwo ngenhla, isinyathelo sokuqala ukuqeqesha ama-taste buds ukwazisa ubumnandi bemvelo obutholakala emvelweni. Umgomo wokugcina ukunciphisa inani likashukela elidingekayo ukuze kumnandi iziphuzo, iyogathi noma ama-dessert, njengoba ulwanga lujwayela, ngendlela efanayo nendlela abantu abanomfutho wegazi ophakeme abangazijwayeza ngayo ukudla ukudla okungenasawoti.
Eminye imibono engaba khona kungaba ukufaka esikhundleni seziphuzo ezinoshukela ezinoshukela ngamanzi noma izithako, esikhundleni sikashukela ekhofini ngezinongo ezifana ne-vanilla noma isinamoni, noma ukusebenzisa izithelo njengesiphuzo esimnandi semvelo ekuphekeni.
Shintsha ushukela ngalezi zishukela zemvelo
Uma ukufeza lokhu kungafinyeleleki, okusobala kakhulu esikhundleni sikashukela ama-sweeteners okwenziwa noma uju. Nakuba lezi zindlela ezihlukile zinikeza izinzuzo ezithile uma ziqhathaniswa noshukela, Azibhekwa njengenketho efanelekile ngoba zigcina izinga eliphezulu kakhulu lobumnandi, kusivimbela ekunambitheni ngokugcwele ubumnandi bangempela bokudla.
Kunconywa ukufaka izithelo ezintsha ekudleni. Ukwengeza ubumnandi bemvelo ekudleni ngendlela enomsoco, khetha izithelo ezintsha, ezivuthiwe (njengama-apula, ubhanana, amakhiwane namapheya) noma imifino enoshukela efana nethanga, izaqathe noma ubhontshisi.
Lezi zithako eziguquguqukayo zingasetshenziswa ngezindlela ezihlukahlukene, kungakhathaliseki ukuthi uzixuba nobisi noma iziphuzo zemifino, uzihlanganise nezinhlama zamakhekhe, amasoso noma ama-syrups, noma ukwengeza kumasaladi noma isitshulu. Enye indlela yokwengeza ubumnandi kungaba amantongomane anjengama-alimondi, ama-hazelnuts, ama-pistachios, ama-walnuts noma ama-chestnuts, kanye nezinongo ezithile ezifana nesinamoni noma i-vanilla.
Nakuba ochwepheshe bengase bacabangele lezi zinketho njengenketho ekahle, akuzona njalo inketho engenzeka kakhulu kuwo wonke umuntu ngenxa yemikhawulo yesikhathi kanye nokushoda kokutholakala zezithako ezidingekayo ukuze kulungiswe amasyrups enziwe ekhaya, okwenza ukuya esuphamakethe uyofuna ezinye izindlela ezinempilo kube inselele.
Nakuba uju kanye nama-sweeteners okwenziwa kuyizinto ezijwayelekile kakhulu ongakhetha kuzo, kukhona nezinye ezingaziwa kangako njenge-panela, uwoyela we-agave ne-stevia okunikeza izakhiwo ezihlukene futhi okuyizinketho ezinhle.
Miel
Uju luvame ukubhekwa njengenye indlela efanelekile kunoshukela omhlophe ngenxa yokwakheka kwawo okuhlanganisa ikakhulukazi i-fructose, ushukela wezithelo wemvelo. Ngaphandle kwalokho, Uju lwaziwa ngobuningi bamaminerali kanye novithamini B.
Kodwa-ke, kubalulekile ukukhumbula ukuthi kuyindlela eyisisekelo yoshukela, ngakho-ke kunconywa ukukhawulela ukudla kwayo. Kunconywa ukuthi uyisebenzise ngezikhathi zosuku lapho umzimba udinga ukukhushulwa kwamandla. Isibonelo, ingadliwa ekuseni noma ngaphambi kokwenza umsebenzi womzimba, ngokuwusakaza ku-toast kakolweni noma ngemikhiqizo yobisi namantongomane.
Ngokuphambene, uju alufani nhlobo. Izinhlobo ezihlanzekile nezivumelana kakhulu nemvelo zitholakala ngokuqondile kumakhekheba ezinyosi futhi zilondolozwe ngaphandle kokushintshwa, kuyilapho ezinye izinketho ezitholakalayo ezithengiswayo zingafaka ushukela owengeziwe noma ama-flavour okwenziwa.
Ukuze senze ukukhetha kwethu, kuhle ukukhetha uju olukhishwe ngokuqondile ku-honeycomb, ngokucabangela izintandokazi zethu zokunambitheka komuntu siqu, ngoba izinhlobo ezithile zingase zibe namanothi ezimbali noma imithi evelele.
Njengomthetho ojwayelekile, uju lungasetshenziswa esikhundleni soshukela omhlophe, kodwa Kubalulekile ukuyidla ngokulinganisela futhi ngamanani amancane. Kodwa-ke, abantu abanesifo sikashukela kufanele bakugweme ukudla uju ngenxa yokumunca ngokushesha njengoshukela olula, kanye nalabo abathola ukwelashwa kokunciphisa umzimba.
isiraphu ye-agave
Itholakala esitshalweni se-agave, esifana ne-aloe vera, isiraphu ye-agave yakhiwe ngokuyinhloko i-fructose ne-glucose. UMarques uthi futhi inenani elikhulu lama-fructooligosaccharides, aziwa ngomthelela wawo omuhle enhlalakahleni yethu yokugaya ukudla.
Ngokusho kukangoti, Ukuba khona kwakho kokubili i-fructose ne-glucose kule nhlanganisela kubangela inkomba ephansi ye-glycemic uma kuqhathaniswa noshukela omhlophe. Lesi silinganiso sokumuncwa kancane sinenzuzo kumetabolism yakho. Ukwengeza, umthamo owengeziwe wokushukela uvumela ukusetshenziswa kwamanani amancane uma kuqhathaniswa noshukela ojwayelekile.
Ngakolunye uhlangothi, ukonakala kwale ndlela kusekusebenzeni kwayo okukhandlayo nokukhandlayo kokulungiselela. Kunconywa kakhulu ukugwema noma yikuphi ukucutshungulwa, njengoba kushintsha ukwakheka komkhiqizo, kubangele okuqukethwe kwe-fructose kuphela kanye nokulahlekelwa kwe-fructooligosaccharides, ngaleyo ndlela kunciphise inani layo lonke.
Njengomthetho ojwayelekile, njengamanye ama-sweetening agents, abantu abanesifo sikashukela noma abangabekezeleli i-glucose kufanele bakugweme futhi bakudle ngokulinganisela nangenani elilinganiselwe. Okuhle wukufaka esikhundleni sikashukela ojwayelekile, okuzodinga uhhafu wesipuni esisodwa ukuze kumnandi inkomishi yekhofi noma itiye. Ingabuye ifakwe ezintweni ezibhakwe ekhaya njengamakhukhi namakhekhe.
Stevia
Ama-sweeteners angenamsoco, njenge-saccharin, i-aspartame, i-sucralose, ne-cyclamate, anikeza enye indlela ye-sucrose (ushukela) ne-fructose, kanti i-stevia ivame ukufakwa phakathi kwalezi zinketho.
I-Stevia (i-Stevia Rebaudiana Bertoni) iyisihlahla esihlala isikhathi eside esitholakala ezindaweni ezishisayo nezishisayo eNingizimu Melika futhi ingeyomndeni ofanayo nama-chrysanthemums. Ubumnandi bayo, obuphindwe izikhathi ezingama-30 kunoshukela womoba, bungabangelwa ama-glycosides akhona emaqabunga awo.
Ukuhlolwa kwelabhorethri okuhlukahlukene kuphethe ngokuthi lesi sishukela sithathwa njengephephile kubantu abaningi, okuhlanganisa umphakathi jikelele, abesifazane abakhulelwe, izingane kanye nabanesifo sikashukela, inqobo nje uma sisetshenziswa phakathi nenani elinconyiwe lansuku zonke. Ukwengeza, itholakale ingumthombo omuhle we-iron, i-magnesium, ne-cobalt, iyibeka ngaphandle kwamanye ama-sweeteners okwenziwa ngokungashiyi i-aftertaste ye-metallic.
Futhi, Le nto inezimfanelo ze-diuretic ne-antioxidant, futhi ukudla kwayo njalo kuye kwaxhunyaniswa nokuthuthukiswa komfutho wegazi ophakeme nesifo sikashukela ngokwenza kube lula ukuncipha kwamazinga kashukela egazi ngokweqile nokwandisa ukukhiqizwa kwe-insulin.
Nakuba ucwaningo lungakahlonzi noma yimiphi imiphumela engemihle ehlobene nokusetshenziswa kwalo, i-European Food Safety Authority (EFSA) incoma izinga lokusetshenziswa kwansuku zonke eliqaphile ngokusekelwe eziphethweni zekomidi le-FAO/WHO lango-2008., okusikisela ukuthi kuthathwe umthamo omkhulu we-0-4 mg/kg wesisindo somzimba ngosuku lwe-steviol.
Kubalulekile ukucabangela iseluleko sochwepheshe, njengoba begqamise izingozi ezingaba khona ezihlobene nemikhiqizo ethile yezentengiselwano ehlanganisa i-stevia nezinye izinto ezinoshukela ezifana ne-maltodextrin, i-sucralose noma i-cyclamate, engabhekwa njengephephile.
Iphaneli
Eminyakeni yamuva nje, i-panela ithole ukuqashelwa kabanzi njenge-sweetener. Lo mkhiqizo othile ususelwa kusiraphu yomoba. Yena Inqubo ibandakanya ukucwiliswa emanzini, ukubilisa, ukubumba kanye nokomisa isiraphu ngaphambi kokuyiguqula ibe ushukela onsundu ngokuyihlanza. Kubalulekile ukuqaphela ukuthi i-panela ayihambi kunoma yiziphi izinqubo zamakhemikhali noma zokucwenga.
Ngokungafani noshukela, owenziwe ngokuyinhloko nge-sucrose, le ndlela ehlukile iqukethe i-glucose, i-fructose, amaprotheni, amaminerali (njenge-calcium, i-iron ne-phosphorus) namavithamini (okuhlanganisa A, C, D, E kanye neqembu B). Ngenxa yalokho, kubhekwa njengenketho ephakeme kunoshukela wendabuko. Ngaphandle kwalokho, Inikeza okuqukethwe kwekhalori ephansi uma kuqhathaniswa noshukela ocolile.
Enye yezinzuzo ezinikezayo ukuthuthukiswa kokubili kwamasosha omzimba namathambo, kuyilapho kusiza ukulawula izinga lokushaya kwenhliziyo kanye nokudluliselwa kwemizwa yemizwa nemisipha.
Ukusetshenziswa kwalo mkhiqizo akunconywa kubantu abakhuluphele ngokweqile noma abakhuluphele, abanesifo sikashukela, futhi bane-triglycerides ephezulu, naphezu kwezinzuzo zayo eziningi.
Ngokuqondene nenani eliphakanyisiwe, kunconywa ukuthi abantu abadala banciphise ukudla kwabo ushukela wamahhala kungabi ngaphezu kwama-25 g ngosuku. elilingana namakhyubhu ama-4 g ayisithupha. Naphezu kwezinzuzo ezinganikeza, kubalulekile ukukhumbula ukuthi akufanele neze kube isisekelo sanoma yikuphi ukudla.
Ngithemba ukuthi ngalolu lwazi ungafunda kabanzi mayelana nendlela yokushintsha ushukela ngalezi zishukela zemvelo.