Thola uphinde ususe ushukela kanye nezinye izithako ukuze ulahlekelwe isisindo futhi uzizwe ungcono
Ukweshukela okwengeziwe kuwumthombo wama-calories engenamsebenzi. Ukushukela ngokwemvelo, njengezithelo nobisi, kuvame ukuhlanganiswa nezinye izakhi. Kodwa ushukela oweneziwe unika ama-calories futhi akukho okunye okunye. Uma uzama ukunciphisa umzimba, ukugwema ukudla nge-ushukela oweneziwe kubalulekile.
Izindlela ezintathu zokuthola ushukela owengeziwe
1. Isitsha seshukela. Yikholelwa noma cha, ungase ube umthombo ovame kakhulu ushukela owenezelwe ekudleni kwakho.
Ngezinye izikhathi singenangqondo ushukela ekudleni kwethu ngaphandle kokulalela. Isibonelo, kaningi kangakanani ofaka ushukela ekudleni okufana ne-cereal, ikhofi, isinamoni noma izithelo ezintsha ngaphandle komkhuba?
Isinyathelo sokuqala sokuthola nokuqeda ushukela owengeziwe ekudleni kwakho ukuthola ukuthi yiziphi izinhlayiya esizifaka ekhaya. Ukwenza lokhu, yenza isitsha sikwazi ukufika. Kuzokunika isikhashana ukucabangela kabili mayelana nokukhetha kwakho ukwengeza ubumnandi ekudleni kwakho. Amakholori ashukela angangeza ngokusheshisa ngakho kufanele ucabange uma uzoyisebenzisa.
2. Thola ushukela owengeziwe ekhelini lokudla. Indawo elandelayo ukuthola ushukela kudla okusetshenzisiwe oyidlayo. Imikhiqizo eminingi ecutshungulwayo, ngisho nalabo ongasoze uyasola, iqukethe ushukela. Isibonelo, ukudla okunengi okuthakazelisayo okufana nebhokisi le-peanut iqukethe ushukela kanti amanye ama-salsas nama-ketchup akhiqizwa ngokuhweba aqukethe nesithandwa se-sweetener.
Ukuze uthole ukuthi ukudla kwakho kuqukethe ushukela, qala ngokuhlola ilebula le-Nutrition Facts.
Uzobona umugqa phansi kwelebuli enikeza inani eliphelele lama-sugar grams kulowo nalowo owenza umkhiqizo. Kodwa qaphela ngoba leyo nombolo ingadideka.
Okokuqala, amagremu adalwe ukukhonza omunye komkhiqizo wokudla. Uyazi umehluko phakathi kobukhulu besilinganiso nokwenza usayizi ?
Qinisekisa ukuthi uma isabelo sakho sikhulu kunomunye esikukhonzayo ukwandisa amagremu ezinkathi ushukela inani lezinsiza ozidlayo.
Okwesibili, inani elibalwe kwilebula le-Nutrition Facts liyinani elihlanganisiwe lokushukela ngokwemvelo nokungeziwe. Yiqiniso, ufuna ukuqinisekisa ukuthi awuqedi inani elinconywayo lezinsuku zonke elinconywayo. Kodwa ushukela okwenzeka ngokwemvelo ngeke kube yinkinga kuwe ngaphandle kokuthi udla ukudla okuvinjelwe, njengokudla kwesifo sikashukela. Ishukela engeziwe yinkinga kubantu abaningi. Ngakho wazi kanjani ukuthi umkhiqizo uqukethe ushukela oweneziwe? Uqhubeka ubheke phansi ilebula ohlwini lwalezi izithako.
3. Thola ushukela owenezelwe ohlwini lwezithako. Ukuthola ushukela ofihliwe ohlwini lwalezi zithako kuthatha amakhono afinyelelekile. Ngeshwa bambalwa abakhiqizi bokudla babiza ushukela ngalelo gama kule ilebula. Bavame ukusebenzisa amanye amagama anzima ukuwacacisa.
Umthetho owodwa wesithupha ukubuka noma yiliphi igama eliphela "ku-ose." Lokho kungenzeka ukuthi ushukela. Lezi ezinye ezinye izindlela abakhiqizi abangasebenzisa ukuchaza ushukela oye wanezelwa kumkhiqizo.
- I-Agave nectar
- Ushukela ocolekile
- Amakhemikhali
- I-sugar Cane
- I-sweetener yommbila
- Isiraphu yamakhambi
- I-fructose yama-crystalline
- Dextrose
- I-evaporated juice yomsila
- Fructose
- Ijusi yezithelo igxila
- I-glucose
- Isiraphu ye-corn-high-fructose
- Uju
- Shintsha ushukela
- I-Lactose
- Maltose
- Isiraphu ye-Malt
- I-Molasses
- Ushukela omuncu
- I-Sucrose
- Ushukela
- Isiraphu
Uma ubona elinye lala magama libalwe, umkhiqizo uqukethe ushukela oweneziwe. Uma ushukela ubalwa njengenye yezithako zokuqala, ke isithako esiyinhloko.
Kuthiwani Uma Angikwazi Ukushiya Ushukela?
Ngakho wazi kanjani ukuthi unenkinga ushukela? Kunezibonakaliso ezimbalwa ezivamile nezibonakaliso zokuluthwa ushukela. Omunye wabo unenkathazo ekunciphiseni imikhiqizo yokudla okomnandi kusuka ekudleni kwakho.
Kodwa uma uthola ukuthi unomkhuba omubi ushukela, ungesabi.
Kunezindlela ezilula zokuthola ushukela oweneziwe ekudleni kwakho futhi uphile impilo enoshukela ephansi. Futhi kuyafaneleka umzamo! Ngaphandle ushukela oweneziwe, ungafunda ukuthuthukisa ukujabulela kwakho kokudla. Futhi amathuba okunciphisa ukungenisa ushukela wakho kuzosho ukunciphisa ukudla kwakho kwekhalori. Khona-ke, imiphumela esikalini iqinisekisiwe ukulandela.
Imithombo:
> American Heart Association. Ama-Sugars, ushukela owenezelwe kanye ne-sweeteners. http://www.heart.org/HEARTORG/HealthyLiving/HealthyEating/HealthyDietGoals/Sugars-and Carbohydrate_UCM_303296_I-article.jsp # .V8zeBpMrLsk.
Umthombo Wokudla, iHarvard School of Health Public. Ushukela owengeziwe ekudleni. https://www.hsph.harvard.edu/nutritionsource/carbohydrates/added-sugar-in-the-diet/
> USDA. Izinkombandlela zokudla kwabaseMelika. Isahluko 7 Ama-carbohydrates. https://health.gov/DietaryGuidelines/dga2005/document/html/chapter7.htm.