Ukuhlola amalebula nokuthola izimfihlo
I-carb i-carb iyi- carb , akunjalo? Uma kunjalo, kungani-ke ezinye imikhiqizo edayiswa kwi-low-carb dieters inenombolo eyodwa ku-panel ye "Nutrition Facts", nenombolo ephansi kakhulu ebizwa ngokuthi "Net Carbs," "Net Atkins Count," noma into efanayo, evezwe ngokucacile phambi kwelebula?
Konke Konke NgeGlucose Yegazi
Umqondo wonke wokudla okuncane we-carb wukuthi siyadla ngendlela yokugcina i-blood glucose yethu ingagxili .
Abakhiqizi bokudla baye bathola ukuthi ezinye izithako, ngenkathi zihlukaniswa yi-FDA njenge-carbohydrate, azibangeli uketshezi oluningi lwegazi njengesitashi elihlanzekile noma ushukela. Ngeshwa, noma kunjalo, akuyona into eqondile njengoba laba abakhi bangathanda ukuba sicabange. Ezinye izithako zingcono kunezinye, futhi mhlawumbe zonke ziyahlukahluka ngokusho komuntu ngamunye. Ngakho uma ubona ilebula "ye-Net Carb", kufanele kube isibonakaliso sokuthi uzokwazi ukuphuma kangcono ngekhanda lakho lokukhazimula futhi ufunde i-REST yelebula ngokucophelela. Nazi ezinye zezinto ongazibona:
I-Fiber
I-fibre yiyona eqondile kakhulu. Umqondo wokukhipha i-fibre kusuka kuma- carbohydrate engqikithi uma ucabanga ukuthi inani le- carb lokudla livela kubalobi be- Protein Power izincwadi eminyakeni engaphezu kwengu-20 edlule, futhi kwenza kube nengqondo. Ngencazelo, i-fiber ayigciniwe emathunjini amancane ngakho-ke ayiphunduli ibe yi-glucose futhi ingene egazini.
Lokhu kuyiqiniso kunoma iyiphi i-fiber yemvelo edliwa njengengxenye yesitshalo. Kodwa kuthiwani mayelana nezithako ezakhiwe ezinomshini wamakhemikhali? Ngicabanga ukuthi ijaji lisekhona kwezinye lezi zithako. Uma ngibona "isiraphu ye-oligofructose" Kumele ngizibuze ukuthi le isithako senza ngendlela efanayo emzimbeni njenge- oligofructose evele isitshalo, nakuba lezi zimvukuzane zingabhekwa njenge-fiber.
Inothi kwi-Index yeGlycemic kanye nomthelela weGlycemic
Enye yezinkinga ekunqumeni "i-carbs net" yukuthi ngisho nokudla okuvamile , kunzima, uma kungenakwenzeka, ukubikezela ukusabela kwegazi nge-glucose kwanoma yimuphi umuntu ekudleni. Uma ubheka lolu hlu lwezinhlamvu ze-glycemic zokudla uzobona ukuthi kunesilinganiso esikhulu sokuhluka kokudla okulodwa. Lokhu kuzoba yiqiniso ezingxenyeni eziningi ezingabalwa njenge "carbs net" kwamanye amalebula.
Lokhu ikakhulukazi ngoba lapho kuhlolwa lezi zithako, cishe njalo "ezimpilweni" ezingenayo inkinga yokucubungula i-glucose. Inkampani ye-Atkins isho ukuthi abantu abanesifo sikashukela bangaphendula ngokuhlukile kwimikhiqizo yabo. Ngingabuza, "Kuthiwani ngabantu abandulela isifo sikashukela? Kuthiwani ngabantu abangakabi nama-prediabetes, kodwa banamazinga e-insulin aphezulu kunawo wonke?" Kukhona lonke uhla lwabantu abangewona abesifo sikashukela, kepha ngubani osesifo sikashukela oMshukela, futhi angicabangi ukuthi siyazi ukuthi bangasabela kanjani kulezi zithako. Njengoba laba bantu bengase baphendule kahle ekudleni kwe-carb , le mibuzo ibalulekile ukucabangela.
I-Sugar Alcohols
Ukuphuza utshwala (ikakhulukazi ngamagama aqeda "ukubola," njenge-sorbitol, maltitol, ne-erythritol) yizinto ezithandekayo ezinomthelela oguquguqukayo kakhulu kwi-glucose yegazi kuye ngokuthi yiyiphi. Uma ngabe ngizokweluleka abantu ukuba bagweme isithako esisodwa kwimikhiqizo "ephansi", kungaba yi- maltitol . Olunye utshwala obushukela luvela kancane kancane kakhulu kunezinhlamvu ezincane, kanti i- erythritol yiyona engcono kakhulu. Kukhona ishadi ngaphansi kwalesi sihloko mayelana noshukela utshwala obuqhathanisa izinhlobo ezahlukene.
Ukuphuza utshwala kumele kuhlanganiswe "ama-carbohydrate engqikithi" kule ilebula, futhi uma isetshenziselwa ukudla okushukela, futhi ube nomugqa wodwa kule ilebula ukuze ubone ukuthi inani le-carb count livela kuleshukela utshwala.
I-Glycerine
I-glycerine (noma i-glycerin) iyithakazelisayo futhi inhlobo ye-molecule engavamile. I-glycerol molecule (elinye igama le-glycerine) liwumgogodla we-molecule ye- triglyceride - ifomu lokugcina lamafutha emzimbeni wethu (ama-fatty acidsa "ama-fatsa" atholakala "kumvukuzane ngamunye we-glycerol). Akuyona i-carbohydrate, kodwa imizimba yethu ingayisebenzisa ukwenza i-glucose. Nakuba kungekho ucwaningo oluningi mayelana nomthelela ushukela wegazi we-glycerine njengoba ngingathanda ukubona, izimpawu zikhomba ukuthi zinegalelo eliphansi kubantu abaningi.
Polydextrose
I-Polydextrose izwakalisa usolisayo kakhulu, akunjalo? "Dextrose" ushukela, elula futhi elula. Polydextrose ngumkhiqizo owenziwe kahle kusuka ku-dextrose okuthiwa usebenza njenge-fiber (nakuba kungabalwa njenge-fibre kumalebula okudla). Ngikwazi ukuthola isifundo esisodwa esibheke umthelela wayo ekuguleni kwegazi. Kulolu cwaningo, lwenziwa eChina, aluzange lukhulise ushukela wegazi.
Oligofructose ne-Inulin
Lezi zinto ziseklasini ye-carbohydrate (i-oligosaccharides) phakathi kwe-ushukela nokulala. Unomthelela ophansi egazini legazi kunezitshukela ngoba iningi lama-oligosaccharide liwenza liphume emathunjini amancane ngaphandle kokugaya, okungenani kubantu abaningi. Ngokuthakazelisayo, ngesikhathi befika ekolon, ama-oligosaccharide anomphumela omuhle. Funda kabanzi mayelana nama- oligosaccharides lapha. Kodwa-ke, uma isuswe esitshalweni sokuqala futhi isetshenziswe njengesithako, impendulo ngayinye ye-glycemic iyashintsha kakhulu, futhi abanye abantu bathola ukuthi lezi zithako ziphakamisa ushukela wegazi kakhulu.
I-Maltodextrin
Esinye isithako ongase ubone kulokho okuthiwa yi-sugar-free products is maltodextrin . Ngokuyinhloko, i-carbohydrate ephezulu-glycemic ephakamisa i-glucose yegazi ngaphezu kweshukela futhi yezinye izikhathi isetshenziselwa imikhiqizo yabagijimi ngoba iyasebenza kakhulu ekutholeni ushukela egazini. Noma kunjalo, ngezinye izikhathi kubalwa njenge-fiber kumalebula okudla, okudideka kakhulu ngempela!
Lezi zingxube ezimbalwa ezithandwa kakhulu ezingangeza kwi-puzzle yokuthengwa kwemikhiqizo engenawo ushukela nephansi. Ukuze ube ohlangothini oluphephile, cishe kungcono ukunamathela ekudleni ngezithako ongadingi ikhasi lewebhu ukuze uqonde!