Akungabazeki ngalokhu: abantu, ngokujwayelekile, badla ushukela oluningi - kanti nokho sibonakala sibambelele kuso (mhlawumbe ngokoqobo). Ushukela kwesinye sezinhlobo zawo eziningi ungeze cishe kuwo wonke ukudla okucutshungulwayo - kunzima ukuthola ngisho ne-cracker noma isobho ngaphandle kokushukela, kungabi yilawo okusanhlamvu, i-BBQ sauce, nezithelo zamathinini.
Ingabe i-Sugar iyingozi kakhulu kunezinye i-Carbs?
Wonke ama-carbohydrate (njengamazambane, isinkwa, ne-pasta) aphuka abe ushukela emzimbeni, kodwa ushukela oweneziwe ngokusobala kukhona imithombo yamakhemikhali embi kakhulu.
Lokhu kungenxa yokuthi ama-starches awela ikakhulukazi ku-glucose, kanti amashukela amaningi anesabelo esikhulu se-fructose, esinenkinga ngokwayo , kanye ne-glucose. (Qaphela ukuthi i-glucose eyingozi kakhulu, futhi yilokho fructose onakho okuthiwa "kungokwakhe ububi obukhethekile.")
Indlela Yokusika Ngaphansi Kwe-Sugar
Ukusika okuthile, kufanele wazi ukuthi ikuphi, futhi lapho "i-buck" yakho enkulu kakhulu kuyoba khona.
Iziphuzo eziphuziziwe - Uma uphuza lezi, njengabantu abaningi, lokhu kuyindlela engcono kunazo zonke yokudla ushukela, njengoba izinhlobo zamashukela ezinomsoco zihamba ngokuqondile egazini. Ungacabangi nje nge-soda - cabanga iziphuzo zekhofi , i-lemonade yebhodlela, iziphuzo zezemidlalo, njll.
2. Amakhekhe, amakhukhi, amaqebelengwane, i-Ice cream, ama-pie, ama-Donuts, ama-muffin, njll - Lezi ezinye izigaba ezitholakala zokudla eziqukethe ushukela oluningi. Kuthuswe ukuthi ama-muffin awalolu hlu? Ungabi - ama-muffin ezentengiselwano avame ukuba noshukela oluningi njengengxenye enkulu yekhekhe.
Uma kubonakala kuningi ukunikeza lokhu, zama ukunciphisa izingxenye. Ukubamba okumbalwa kokuqala kuvame ukuvuza kakhulu. Gxila ekujabuleleni lokho okulila futhi ungase umangale ukuthi uneliseke kangakanani. Ngcono nakakhulu, ube nesigcawu se-chocolate elimnyama ngempela, futhi ujabulele yonke iminwe yokukhipha emlonyeni wakho.
Noma zama izindlela zokupheka ezingashukela , noma zinezithelo, ikakhulukazi izithelo eziphansi kakhulu ushukela .
3. Amajamu, ama-jellies, alondoloza - Lezi zivame ukuba ushukela omsulwa - ngamanye amazwi, isipuni sejamu ngokuvamile sinesipuni seshukela kuso. Hlola lo Mhlahlandlela wamaJams and Preserves aphansi-okungawusizo nokuphuza .
4. I-condiments kanye nesaladi yokugqoka - Ngesinye isikhathi kushaqisayo ukuthi ushukela ushibeleni isobho, isaladi yokugqoka, kanye nezinye izidakamizwa kanye nama-condiments. Funda amalebuli ngokucophelela! Zama ukuthola i-ketchup engenawo ushukela, njengoba uhlobo oluvamile lunomuthi we-isipuni ushukela kuwo wonke isipuni se-ketchup. Endabeni yokugqoka isaladi, ukugqoka okuphansi kwamafutha ngokuvamile kunokweshukela. Okuningi mayelana nokugqoka okwe-salad enempilo nokukhetha okuhle kwe-sugar condiments ephansi
5. Funda, funda, funda lawo malebula! Ushukela usezintweni eziningi kakhulu, kusuka ku-apulaauce kuya ku-pasta sauce. Kukhona uju-amakhekhe aqotshwe kanye noju osikiwe uju. Muva nje ngathola isinkwa lapho kwakukhona izinhlobo eziyisihlanu zoshukela ohlwini lwamathangi.
Amathiphu amaningi
- Zama ukukhipha ukudla okumnandi ngesonto noma ezinsukwini ezingu-10. Lokhu ngokuvamile kuzokusiza ukwephula ukwethembela kwethu kuzo. (Uma usika ezinye i-carbs, bheka ukuthi Ukuthola Ngeviki Lokuqala .)
- Yiba nokudla okungahambisani neshukela ngakwesokunene ( uhlu lwezinto ezidliwayo ezincane ).
- Yiba nesineke kuwe. Kungokwemvelo ukukhetha ukudla okunomsoco, kodwa sesifakwe esimweni sokudla okunomsoco nesiphunga ngaphezu kwesikhathi (sib. Ummbila wokuHlanganisa uye waba noshukela owengeziwe kubo kanye neshumi ngalinye elidlulayo). Ngokuhamba kwesikhathi, sijwayele ukudla okunamnandi futhi sibakhetha.
- Thola ukulala ngokwanele. Ukuntula ukulala kuhlotshaniswa nokumelana ne-insulin, okwenza kube nzima ngomzimba ukucubungula ama-carbohydrate.
Kuthiwani ngama-sugar Sugar?
Ungabanjwe ushukela usakazwa ngokuthi "wemvelo". I-Agave nectar ikhuphukile ijusi lomsila, isiraphu ilayisi, i-barley malt, isiraphu ye-sorghum, njll, konke kuhlanjululwa kusuka kwesitshalo noma enye futhi konke kuya "ekushukela."
Izithelo ezomile ziphezulu kakhulu ushukela (2 wezipuni izinsuku eziqoshiwe ziqukethe isipuni ushukela).
Uma uzama ukuzondla kude noshukela futhi ungathanda ukuzama izithelo zomisiwe, zama ngemali encane ubone ukuthi usabela kanjani.
Kuthiwani Ngezici Zama-Sugar?
Lokhu kuyinto umuntu ngamunye okumelwe anqume eyedwa. Nanka eminye yemicabango yami:
- Ngicabanga ukuthi ubukhulu bumnandi ngaphakathi futhi buqobo bufanele umzamo wokuzikhukhumeza kude, kodwa abathintekayo bashukela bangaba "ibhuloho" ukwenza lokho, njengoba bengakhuphuki ushukela wegazi.
- Uma ufuna "imvelo" kunazo zonke izitshalo zamashukela, zama i- erythritol , i-xylitol, noma i-stevia. Nokho, qaphela ukuthi lezi, nazo, ziyimikhiqizo ehlanjululwe.
- Mina ngokwami angicabangi ukuthi izithako ezithokozisayo ziyinkinga kubantu abaningi ekulinganiseni (abanye abantu basabela kumunye noma omunye wabo). Iningi lawo linomnandi kakhulu (amakhulu amakhulu izikhathi ezinomsoco kuneshukela) okuwukuphela kwesamba esincane kakhulu esiphuzwayo. Ngokuqinisekile, futhi ikakhulukazi kubantu abanemizimba yabo engavumi ukubekezelela ushukela kahle, bayakukhetha ushukela, ngokombono wami.
- Ngakwesokunene, abaningi abayishukela abathintekayo, ikakhulukazi ama-powders, basebenzisa ushukela njengesiqu! Ngiyakugwema lezi, zikhetha izinhlobo zamanzi ezincelisayo noma enye yemikhiqizo "yemvelo" ephakanyisiwe ngenhla.
- Ukudla okuphelele okusha njalo kuthanda ukudla ngezithasiselo ezinjengezidakamizwa zokufakelwa.