Lapho ochwepheshe bezokudla nokudla okunomsoco bekhuluma ngokudla okuyishukela, sisho ukudla okuqukethe ushukela owengeziwe, okuyinto noma yiluphi uhlobo lwekhalori elimnandi okungeziwe ekudleni. Iziphuzo ezivuthiwe ezivuthiwe ezinoshukela noma isiraphu ye-high-fructose yesinkwa yiziphuzo eziphuzo. I-soda, i-lemonade, itiye e-iced elimnandi, iziphuzo zezithelo, neziphuzo eziningi zezemidlalo neziphuzo zamandla angase ziqukethe ushukela owengeziwe.
Amaqebelengwane asekuseni afudumele noma asetshenziswe ngaphambili, ama-candies, i-yogurt enotasa, amakhukhi, amaqebelengwane nama-pie afake ushukela. I-ayisikhilimu ne-yogurt efriziwe ngokuvamile kuvame ukushukela, nakuba ungathola okunye okwenziwe nge-sweet-caloric sweeteners.
Ukudla iziphuzo ezithambile nokudla okulula akuyona ishukela; ziyancipha ngamakha amanzi angenayo i-caloric, njenge-aspartame noma i-sucralose.
Inkinga Ngeziphuzo Ezingeziwe
I-Sugar inikeza amandla (okungukuthi, ama-kilojoule) kodwa ayikho inani lokudla okunomsoco. Ngakho-ke, ushukela omncane ungase ulungile, kepha ushukela oluningi luholela ekuzuzeni isisindo.
Abanye abantu bakholelwa ukuthi isiraphu ye-fructose ephakeme kakhulu yimbi empilweni yakho kunokudla ushukela ovamile, kodwa akukho ubufakazi obunokwethenjelwa obunokwethenjelwa bokubuyiselwa kwesimangalo. Zombili zenziwe inhlanganisela efanayo ye-glucose ne-fructose, futhi zombili zinomphumela ofanayo emzimbeni.
Inkinga yokudla ushukela idla noma iphuza kakhulu. Uma udla ushukela oluningi kakhulu, kunethuba elihle lokuthi uzothola isisindo ngoba liphakeme ngamakhalori.
Ngaphezu kwalokho, ukudla okuyishukela akuvame ukondla. Ngokuvamile ayinayo amavithamini namaminerali okwanele okwenza wonke ushukela owengeziwe.
Ukuthola ama-Sugars engeziwe
Iziphuzo ezithambile zesiphuzo, ama-cookies, amakhukhi, amaswidi, ama-syrups, ama-jams, ama-jellies, kanye nezinhlamvu zokusasa kwasekuseni ezitholakala ngaphambili ziyimithombo ebonakalayo yeshukela elongeziwe.
Kodwa ezinye zokudla ezifana nesaladi yokugqoka, i-yogurts enomnandi, i-oatmeal esheshayo, nezithelo zezithelo ze-smoothies nazo zingaqukatha ushukela owengeziwe.
Njengoba kunezinhlobo eziningana nezinhlobo zezitshukela, kusiza ukwazi ukuthi yini oyifunayo. Thatha ukudla kwakho okuphawulwe bese ubheka uhlu lwezithako. Uma ubona noma yikuphi kwalokhu, unezitshalo ezengeziwe
- ushukela
- ushukela omnyama
- i-fructose ephezulu ye-corn isiraphu
- ushukela webanga
- isiraphu
- isiraphu yengqolowa
- fructose
- i-glucose
- i-sucrose
- ushukela oluhlaza
- i-sugarbin sugar
- uju
Uma kukhona kulawa magama avela ohlwini lwalezi zithako, qiniseka ukuthi ubheka i- Label Yesondlo Yokondla ukuze unqume ukuthi zingakanani ushukela oweneziwe ohlala kuzo. Kungase kube nje isamba esincane soshukela, noma kungase kube okuningi.
Nciphisa ukungena kwe-Sugar Your Added
Qala ngokufunda amalebuli bese ukhetha imikhiqizo eneshukela encane eyengeziwe. Awudingi ukuyeka ukudla okumnandi ngokuphelele, yenza nje ukukhetha okunempilo.
- Izithelo namajikijolo anomnandi futhi aziqukethe ushukela owengeziwe.
- Thenga i-yogurt ecacile bese wengeza izithelo ezintsha ezicatshiwe noma mhlawumbe nje uju oluncane.
- Dweba okusanhlamvu kwasekuseni okukhathele ngaphambili bese ufaka ukufafaza kancane ushukela, noma sebenzisa i-sweetener ye-zero-calorie njenge- stevia noma i- sucralose .
Kuthiwani Ngezikhukhula Zokwemvelo?
Izithelo nezithelo zezithelo zivutha ngokwemvelo, ngakho-ke azidingi ushukela oweneziwe ezimweni eziningi.
Kungenzeka kube mnandi, kepha abahlukaniswa njengokweshukela oweneziwe. Kulungile, ngaphandle kokuba baphenduke isiphuzo sesithelo njengamanzi amaningi okuphuza i-cranberry ehlanganiswe namajusi nezithelo noshukela namanzi.
Nansi into nge ushukela wemvelo. Izithelo kanye namaphesenti angu-100 wezithelo zezithelo akuzona ukudla okuyishukela, kodwa kungadingeka ukuthi ubuke inani lekhalori. Ingilazi yesiphuzo sezithelo ingaba namakhilomitha amaningi njengokwesilinganiso esifanayo ingilazi yesiphuzo sosawoti esithambile. Kodwa leyo juice yezithelo nayo inevithamini namaminerali ukuthi isiphuzo esithambile asinalo.
Ingabe U-Honey Noma Kungcono?
Uju luyishukela engokwemvelo ngoba izinyosi ziyayenza, kanti ushukela ovamile lwenziwa kusuka kubhontshisi, ummbila noma umoba.
Kodwa uju livame ukusetshenziswa njengesithako, ngakho-ke lufana neshukela elengeziwe. Ngokudla okunomsoco, uju ufana noshukela noma isiraphu ye-fructose ephezulu, ngakho-ke ukudla okwenziwe uju kusabhekwa njengokushukela. Ngokomthetho, uju uqukethe izakhi ezithile, kodwa kungumthamo omncane, okwanele ukuthuthukisa ukudla kwakho.
Kodwa Ngithanda Ushukela-Ngenzani?
Yidla kancane. Uma ungeke ukwazi ukwenza ngaphandle kwamaswidi akho owathandayo, qiniseka ukuthi ubukele ukudla kwakho. Amakholori angama-100 kuya kwangu-200 ngosuku aqondene nawo wonke okufanele uwadle.
Ukudla okunye akudingi ushukela owedlula noma kungashukela ngokwemvelo, njenge-yogurt. Ngakho ungathenga i-yogurt elimnandi eligcwele ushukela, noma ungathenga i-yogurt elula bese wengeza izithelo noma amajikijolo amasha. Uma lokho akukona okwanele kuwe, ungafaka uju kancane noma ushukela. Kodwa qaphela-isipuni soju linama-khalori angama-60, futhi isipuni seshukela sinama-50.
Ngokufanayo nezitshalo zasekuseni. Izinhlobo zangaphambi kokunambitheka ngokuvamile zine ushukela oluningi. Bheka imikhiqizo engaphansi kuka-5 amagremu ushukela ngamunye ukukhonza , bese ukhetha ama-brand ane-fiber kakhulu. Noma yenza i-oatmeal yakho noma i-cereal engasetshenziswanga kahle bese ufaka izithelo namajikijolo, noma ushukela kancane nje phezulu.
Ama-sweeteners angama-zero angathatha indawo ushukela ekudleni nokuphuza okunye, kepha bayoshintsha kancane ukunambitheka.
> Imithombo:
Rampersaud GC, Hyeyoung K, Zhifeng G, House LA. "Ulwazi, imibono kanye nokuziphatha kwabantu abadala ngokuphathelene nokuphuza utshwala kubonisa ukungabi nokuqonda okuhlobene noshukela." Ucwaningo Lokudla - 06 Disemba 2013. http://www.sciencedirect.com/science/article/pii/S0271531713002716.
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