Isifo sikashukela yisimo lapho umzimba wakho ungenzi khona insulin ngokwanele, okwenza amazinga aphezulu e-glucose akhiwe egazini lakho, ngakho-ke kubalulekile ukulandela ukudla okunempilo futhi ubuke ukudla kwakho kwe-carbohydrate ukuze kuhambisane nosuku nosuku. Uma udinga ukunciphisa ikhalori yakho yonke noma ukudla kwe-carbohydrate, ukusebenzisa izithako zokufakelwa esikhundleni se-ushukela avamile nama-syrups angasiza, kodwa akudingekile.
Kuyinto okuthandayo.
Ama-sweeteners okufakelwa ama-sweeteners angewona okunomsoco. Azithinti ushukela wegazi noma amazinga e-insulini, isifo sikashukela esiningi sithola ukuthi siyasiza ekugculiseni izifiso zabo zokudla okumnandi. Lezi zithokozi azizona ezinhle kuwo wonke umuntu. Abanye abantu bangabasebenzisa ukwanelisa izifiso zabo ngamaswidi, kanti abanye bakholelwa ukuthi kwenza izifiso zabo zamashukela avamile zibi nakakhulu.
Ukudla okuningi 'nokudla' kwesifo sikashukela kuqukethe ubumnandi bokufakelwa, kepha lokho akusho ukuthi akukho ikhalori, noma kukuhle kuwe. Qiniseka ukuthi ufunda amalebula okudla ukuthola ukuthi mangaki amakholori owadlayo. Futhi, qaphela amafutha angeziwe kanye ne-sodium.
Uhlobo lwesifo sikashukela 2 luvame ukuhlotshaniswa nokukhuluphala, ngakho-ke kungase kube yisikhathi sokulahlekelwa kwesisindo esengeziwe. Ama-sweeteners angeke afake noma yiziphi i-khalori kanjalo ukuphuza ukuphuza iziphuzo ezithambile esikhundleni sodas sugary kufanele kukusize ulahlekelwe isisindo, akunjalo? Hhayi njalo - kungaba yinto encane yomdlalo wengqondo.
Kulula ukuzitshela ukuthi njengoba usungumfana omuhle futhi unesidoda soda esikhundleni sokudla i-soda njalo, kulungile ukuthi ube ne-candy bar. Noma ababili. Umphumela uthatha amakholori amaningi njengangaphambili (noma mhlawumbe ngaphezulu), futhi angathumela amazinga wakho ushukela wegazi phezulu kakhulu. Abanye abantu bathola nokuthi ukudla okunambitheka okwenziwe okwenziwe okwenziwe kungenza ukuthi isifiso sabo seshukela sibi nakakhulu.
Uma ngabe kunjalo kuwe, kungcono kakhulu ukuwagwema.
Izithako zokufakelwa nokulahlekelwa kwesisindo
Kuyathakazelisa ukuthi izifundo zabantu zivame ukubonisa ukuthi abantu abaphuza iziphuzo eziphuzo ezidakayo nje kuphela njengokuqhathanisa ngokweqile (uma kungaphezu kokukhuluphala ngokweqile) kunabantu abangaphuzi, ngokucacile kukhona okungaphezulu kokulahlekelwa isisindo kunokuba nje ususe ama-sodas akho. Udinga ukunciphisa ukudla kwakho kwe-caloric yakho kusuka kokudla okuphezulu kwamafutha futhi; ukuphuza i-soda yokudla ngenkathi uguqa phansi isigamu sama pizza ama-greasy ngeke kusize. Kuhle ukukhetha i-soda yokudla, kodwa uthathe indlela eya kwesinye se pizza bese wengeza isaladi enempilo (ukugqoka eceleni, sicela).
Ingabe Ukunambitheka Okufakwayo Kuphephile?
Ziphephile, okungenani ezimalini ezidliwe ekudleni okujwayelekile. Ama-sweeteners okuzenzela asekudlule iminyaka eminingi, futhi kube nokuningi kokuhlolwa kuze kufike ekuphepha. I-saccharin yayicatshangelwa ukuthi ibangele umdlavuza, kodwa yaba yilapho e-alamu yamanga - kwakuyinto eyenzekayo kuphela ngamagundane ebhalisi wesilisa hhayi abantu.
I-Aspartame ibangela izinhlungu kwabanye abantu, futhi ayikwazi ukudliwa ngumuntu one-phenylketonuria. Abanye abantu abathandi nje umqondo wokuthi badalwe ngombhalo endaweni ethile, ngakho-ke kukhona ezinye izindlela 'zemvelo' ezengeziwe.
Izithako ezingezona okunomsoco ezenziwe nge-stevia (isithombo), izithelo (njenge-monk fruit) ne-erythritol (ishukela utshwala) nazo ziyatholakala ezitolo eziningi zokudla.
Ukuphila nesifo sikashukela kuzodinga izinguquko ezithile zokudla kanye nokuphila, hhayi wonke umuntu ofanayo, ngakho-ke sicela ukhulume nomhlinzeki wakho wezempilo, umfundisi wesifo sikashukela, u-dietitian obhalisile, noma isondlo sokudla okunomthetho ohlinzekwa yisifo sikashukela ngaphambi kokufaka ubumnandi obushukela ekudleni kwakho kwesifo sikashukela .
Imithombo:
Association of American Diabetes Association. "Ukusika amaKhalori nama-carbohydrate." Kufinyelelwe kuMashi 24, 2016. http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/understanding-carbohydrates/artificial-sweeteners/cutting-calories-and-carbohydrate.html? referrer = https: //www.google.com.
Gardner C, Wylie-Rosett J, Gidding SS, Steffen LM, Johnson RK, Reader D, uLichtenstein AH. "Izithako ezinomsoco: ukusetshenziswa kwamanje nempilo: isitatimende sesayensi se-American Heart Association kanye ne-American Diabetes Association." Ukunakekelwa yisifo sikashukela. 2012 Aug; 35 (8): 1798-808. Kufinyelelwe ku-Mashi 24, 2016. http://care.diabetesjournals.org/content/35/8/1798.full.
I-Harvard Health Publications, i-Harvard Medical School. "Izithako Zokuzijabulisa: I-Sugar-Free, Kodwa Ngeziphi Izindleko?" Kufinyelelwe kuMashi 24, 2016. http://www.health.harvard.edu/blog/artificial-sweeteners-sugar-free-but-at-what-cost-201207165030.