I-sugar table emhlophe yiyona ndlela ehlonishwa kakhulu yoshukela granulated, kodwa ushukela omuncu luhlobo lwe-sugar granulated kanye. I-isipuni esisodwa se-sugar granulated sinama-khalori angu-16 avela ku-4 amagremu ama-carbohydrate alula, kodwa, ngeshwa, ayikho inani lokudla okunomsoco ku-ushukela we-granulated. Nakuba ushukela lungase lungabi into enempilo, ungafaka amanani amancane ushukela ekudleni kwakho, futhi kukhona izikhathi ezimbalwa lapho kungase kube usizo.
| Ama-Granulated Sugar Facts Nutrition | |
|---|---|
| Ukukhonza Usayizi we-tsp (4 g) | |
| Ngokukhonza | Inani Lansuku zonke * |
| Amakholori 16 | |
| Ama-calories avela ku-Fat 0 | |
| Ingqikithi yamafutha 0g | 0% |
| I-Satatated Fat 0g | 0% |
| I-Polyunsaturated Fat 0g | |
| I-Monounsaturated Fat 0g | |
| I-cholesterol 0mg | 0% |
| I-sodium 0mg | 0% |
| Potassium 0mg | 0% |
| Ama-carbohydrate 4.2g | 1% |
| I-Fiber Diet 0g | 0% |
| Sugars 4.2g | |
| Amaprotheni 0g | |
| I-Vitamin A 0% · I-Vitamin C 0% | |
| I-Calcium 0% · I-Iron 0% | |
| * Ngokusekelwe ekudleni kwekhalori engu-2 000 | |
Ukuphazamiseka Kwezokudla
I-Sugar cishe ibhekwa njengomuntu odla ngokweqile kuneqhawe ngoba kuthiwa "unama-calories angenalutho," okusho ukuthi akukho lutho oluthile lokudla okunomsoco. Ngeshwa, lokho kuyiqiniso. Kanti futhi ukudla okuyiqiniso okwephezulu ushukela futhi isiraphu ephezulu ye-fructose ye-corn ihlotshaniswa nezinkinga zezempilo ezifana nokukhuluphala nesifo senhliziyo. Kodwa akucaci ukuthi kungakanani lokho kuhlangana okubangelwa ushukela ngokuqondile noma iqiniso lokuthi ukudla okuphezulu ushukela cishe kuhlale kunamakholori amaningi.
Ngamanani amancane, ushukela kungaba usizo uma isetshenziselwa ukukhohlisa ukudla okukhethiweyo noma ukuthuthukisa isifiso somuntu odinga ukulinganisa.
Isibonelo, isitsha se-plain se-oatmeal singase sibonakale singathandeki, kodwa i-spoonful ushukela ingathuthukisa ukunambitheka nokuzwakala.
Izincomo Zezondlo
Kuhle ukudla kuze kube ngu-10 amaphesenti wemfuneko yakho yekhalori yansuku zonke ngesimo ushukela. Incomo ihlanganisa zonke izinhlobo zeshukela ezongeziwe, kufaka phakathi isiraphu ye-fructose ye-corn, ushukela ogqamile, i-turbinado, uju, nezinye izinto zokunambitheka.
Ngakho uma udinga amakholori angu-1,500 ngosuku, cishe ama-khalori angu-150 kuphela kufanele avele ushukela (njengoba ufuna ukuthola amakholori amaningi kusuka kokudla okunomsoco okunempilo).
Khumbula ukuthi ushukela ogqamile ufafaza uketshezi lwakho kuphela uhlobo olulodwa lweshukela. Lawa maphesenti ayishumi afaka phakathi ushukela oweneziwe osetshenziswa njengezithako zokudla ezifana neziphuzo ezithambile, isaladi zokugqoka, ukudla okusafuleni kwasekuseni, ne-ketchup, kanye nokuphatha okunomsoco noswidi.
Ukwengezwa kanye nezinye izinhlobo zama-Sugars
Ushukela owengeziwe kunoma yiluphi uhlobo lwe-sweetener olusetshenziswa njengesithako ekudleni okucutshungulwayo. Ushukela ojwayelekile ohlanganisa ushukela ogqamile, i-fructose ephezulu ye-corn isiraphu, dextrose, i-molasses, uju, nesiraphu ye-maple. Ishukela esithelweni ikakhulukazi i-fructose. Kodwa uma udla izithelo nawe uthola ama-fiber amaningi, amavithamini, namaminerali. I-fiber ibalulekile ngoba iyanciphisa ukukhipha ishukela izithelo. Izithelo ezintsha zihamba kahle ngoba i-fiber isusiwe lapho izithelo ziphenduka ijusi. Ngokudla okunomsoco, isiraphu ye-fructose ye-corn ne-sugar granulated kuyafana ngoba bobabili bakhiwa i-glucose ne-fructose ngokulingana okufanayo.
Ukuphuza utshwala okufana no-xylitol no-sorbitol nakho kungasetshenziselwa ukunambitheka ukudla okunye, ngokuvamile kuvame uketshezi noma uswidi ongenawo ushukela.
Basuke bephuza ukugaya futhi babambe, futhi banama-calories aphansi kune-sugar granulated, kodwa abangekho ama-calorie sweeteners. Bavame ukubangela izinkinga ezithile zokugaya ukudla abantu abaningi abakhetha ukungayisebenzisi.
Ngokudla okunomsoco, ezinye ushukela ezifana noshukela olubomvu, i-turbinado (noma ushukela oluhlaza), kanye noshukela we-confectioner (noma oluyimpuphu) unomqondo ofanayo wokudla okunomsoco njengoba ushukela omhlophe.
Izindlela Zokunquma E-Sugar
Kunezindlela zokujabulela ama-flavour amnandi ngaphandle kokwedlula ukudla okune- sugar added . Ungangezela izithelo zomuthi ezintsha noma amajikijolo kuya ku-cereal yakho noma i-oatmeal esikhundleni sokufafaza ushukela. Thatha i-apula, i-pear noma i-orange esikhundleni se-candy bar noma ikhukhi.
Futhi weqa iziphuzo ezithambile zoshukela futhi uphuze amanzi esikhundleni sakho, wengeze izinhlayiya zelamula noma i-lime for flavor kancane.
Kubalulekile futhi ukufunda amalebula uma uthenga ukudla okucutshungulwayo bese ukhetha imikhiqizo enenani elincane kakhulu likashukela.