Ukuqaphela i-Sugar kumalebula wokudla
Bhekane nayo: Abakhiqizi bokudla bazama ukukukhohlisa ekudleni ukudla okukhiqiziwe. Ukwazi ukuthi abantu bagwema ushukela, beze ngezindlela eziningi ezahlukene zokusho into efanayo. Bazoletha ushukela omningi "wemvelo" noma okungenani okuvakalayo kwemvelo. Lungele uhlu olude lwezithako zokugwema uma ungafuni ukudla ukudla ushukela owengeziwe .
Qaphela i-Low-Carb Dieters: Nakuba ngezinhloso eziningi nje nje ukwazi ukuthi inani le-carb lwazi ngokwanele kulabo abalandela indlela ephansi yokudla, kunezikhathi lapho sifuna ukwazi ukuthi ushukela lanikeziwe ekudleni ngenkathi kucutshungulwa. Isibonelo, uma ilebula ye-sauce yebhodlela ithi i-isipuni ine "zero carbs," okungenzeka ukuthi ingenxa yokugqekeza, ukuze izipuni ezimbalwa zingase ziqale ukuba namazinga e-carb owakhathalelayo. Ngokufunda ilebula , ubona ukuthi ushukela wanezelwa kumshukela futhi ngezinye izikhathi ungathola umqondo wokuthi ungakanani.
Yini Okufakiwe Ama-Sugars?
Ama-Sugars wuhlobo lwe-carbohydrate ngezinye izikhathi okuthiwa "ama-carbohydrate alula". Ama-Sugars ayenzeka ngokwemvelo kokudla okuningi, ikakhulukazi izithelo, kodwa abakhiqizi bangezela ushukela ekudleni okuningi okucutshungulwa kulezi zinsuku ngoba abantu babonakala bethengela ukudla okunomsoco. Ukuba khona kwalaba ushukela kuvame ukufaka uphawu oluphezulu lwe-glycemic ekudleni.
I-Sugar Iningi Iyazifihla
Ukufundwa kwamalebula ngokucophelela kuyadingeka ukwazi ukuthi ungakanani ushukela olwengeziwe obutholayo. Ngezinye izikhathi kuzoba nezinani ezincane zezinhlobo zamashukela, ngakho-ke akukho noyedwa kubo ozophela ezithombeni ezimbalwa zelebula. Ngesinye isikhathi, ushukela uqhathaniswa njengezithako "ezinempilo" ezengeziwe, ezifana noju, isiraphu isiraphu, noma ngisho "ijusi yemifino emanzini".
Lawa ushukela. Ngezinye izikhathi ijusi izithelo lizosetshenziswa, elizwakalayo elihle, kepha ngokuvamile, ama-juice akhethiwe, afana namagilebhisi amhlophe, apula, nama-pear, aphakathi kokunciphisa okungenani okunamanzi. Ngesikhathi "begxila," kuncane kakhulu okusele kodwa ushukela.
Nasi uhlu lwamagama amakhodi angakhona okuthiwa "ushukela" angabonakala elebula. Ukusikisela: amagama "isiraphu", "sweetener", nanoma yini ephela ngo-"ose" ngokuvamile ingacatshangwa ukuthi "ushukela." Uma ilebula ithi "akukho ushukela oweneziwe", akufanele iqukathe noma yikuphi okulandelayo, nakuba ukudla kungaqukatha ushukela ovela ngokwemvelo (njenge-lactose ebisi).
- I-Agave Nectar
- Isiraphu ye-Barley
- I-Beet Sugar
- Isiraphu enorayisi yamaRandi
- I-Sugar Sugar
- Amakhekhe Amakhansela (noma, kangcono nakakhulu, "amakristalu enjenge-cane")
- I-Cane Sugar
- I-Coconut Sugar , noma iCoconut Palm Sugar
- I-sweetener yommbila
- Isiraphu yesinkwa, noma ama-solids we-syrup okusanhlamvu
- IJean Juice Juice
- I-Dextrin
- Dextrose
- I-Evaporated Cane Juice
- Fructose
- Izithelo zejusi zigxila
- I-glucose
- Isiraphu ye-corn-high-fructose
- Uju
- Shintsha ushukela
- I-Lactose
- I-Maltodextrin
- Isiraphu ye-Malt
- Maltose
- usiraphu we-maple
- I-Molasses
- I-Palm Sugar
- Ushukela omuncu
- Isiraphu yelayisi
- Saccharose
- Isiraphu noma utshwala
- I-Sucrose
- Isiraphu
- I-Treacle
- I-Turbinado Sugar
- Xylose
Khumbula, umzimba wakho awunandaba nokuthi leli ilebula lisho ukuthini, kungukuthi nje ushukela.
Izwi Mayelana Ne-Sugar Alcohols
Eziningi zokudla " Okungenamsoco" kunezithako ezibizwa ngokuthi ushukela utshwala kuzo ezifana ne- maltitol ne-sorbitol. Lezi zithako zingaba zimbi noma zibi kakhulu kunokushukela.