Ushukela uvame ukubizwa ngokuthi Isitha ekudleni kwesimanje - kusolwa ngokukhuluphala, ukuvuvukala, isifo sikashukela, nokunye. Kodwa iqiniso liwukuthi: imizimba yethu idinga ushukela. Ushukela ungamafutha abalulekile emisipha yethu, ubuchopho, namandla amaselula. Lo mhlahlandlela ophelele kashukela uzokusiza ukuthi uqonde kangcono futhi uzulazule izinketho ezihlukahlukene ezitholakalayo ukuze wenze ukuphila kube mnandi.
Inkinga ayikho ushukela ngokwawo, kodwa ubudlelwano bethu nayo, i uhlobo lukashukela sisebenzisa nokuthi siyithinta kanjani i-metabolism yethu.
Lo mhlahlandlela uzokusiza ukuthi uqonde:
- Umehluko phakathi koshukela ojwayelekile nezinye izindlela zikashukela ezihlakaniphile
- Indlela inketho ngayinye inethonya ngayo likashukela egazini futhi amazinga e-insulin
- Yimaphi ama-sweeteners amazinyo-friendly, i-glycemic ephansi, noma ngisho ukusebenza ukuze uthole amandla nempilo yobuchopho
Ake sihlukanise, futhi ekugcineni kwalesi Siqondiso Esiphelele Soshukela, hlola ithebula ngolwazi olufingqiwe mayelana nohlobo ngalunye lukashukela.
1. Ushukela Ovamile
Ushukela Wetafula (Sucrose)
- Ukwakhiwa: I-glucose + Fructose
- Izimbangela ama-spikes asheshayo kushukela wegazi kanye ne-insulin, okungukuthi, inenkomba ephezulu ye-glycemic
- Itholakala kabanzi, ngakho ungayithola noma kunjalo
- Ikhuthaza ukuvuvukala nokubola kwamazinyo
Lona ushukela otholakala ekudleni okuningi okugayiwe. futhi isisekelo sokuqhathanisa ubumnandi. Inikeza amandla asheshayo, kodwa futhi iholela kumjikelezo ojwayelekile we ushukela → ukushayeka kwamandla → izifiso.
IGlucose (Dextrose)
- I-monosaccharide, i-glucose emsulwa, elungele ukumuncwa ngokushesha ngaphandle kokuthi umzimba wakho udinga ukuyihlephula.
- Yamukelwa ngokushesha okukhulu
- Kungaba usizo for amandla asheshayo (isb, ngesikhathi sokuzivocavoca)
- Kodwa izinkinga ngisho nokukhuphuka ushukela wegazi ngokushesha kunoshukela wetafula ngenxa yenkomba yawo ephezulu ye-glycemic.
Ilungele abasubathi - ayilungele ukusetshenziswa nsuku zonke.
Fructose
- Inenkomba ye-glycemic ephansi, okungase idukise
- Ukudla ngokweqile kungakhuphuka triglycerides kanye ne-uric acid, futhi kubangele ukungabekezelelani kwabanye abantu
- Ikhuthaza ukubola kwamazinyo
Ayilungile njenge-sweetener iyodwa, njengoba inama-kilojoule amaningi, ngakho-ke kungcono ukuyidla esithelweni esiphelele, esiqukethe ezinye izakhi eziningana.
Ukhukhunathi Ushukela
- Kukhiqizwe ngesiqu sehlumela lezimbali sesundu sikakhukhunathi
- Kuncane kancane okumnandi kunoshukela wetafula
- Yakhiwe kakhulu nge-sucrose
- Iqukethe inani elincane le-inulin (i-prebiotic fibre) esiza ekunciphiseni inkomba ye-glycemic
- Umthelela we-glycemic ophansi kancane, kuye ngokuthi ulinganiswa kanjani
- Kutholakala kalula
Akuyona ngempela uhlobo loshukela olunempilo lokusetshenziswa nsuku zonke, kodwa lunempilo futhi alucwengekile kakhulu kunoshukela ojwayelekile.
Zama eyethu I-pudding kakhukhunathi ngeresiphi ye-raspberry ne-chia, imnandi futhi inoshukela kakhukhunathi.
Uju
- Kumnandi kunoshukela → kukuvumela ukuthi usebenzise kancane
- Ushukela usuvele ulula, usheshe ukumuncwa
- Kungaba ne-GI ephakathi nendawo, kuye ngohlobo
- Iqukethe amakhemikhali angempela asebenzayo: ama-enzyme (i-invertase, i-glucose oxidase), amakhemikhali e-phenolic nama-flavonoid, umsebenzi omncane we-antioxidant kanye ne-antimicrobial
Uju lunezinzuzo ngale kokwenza kube mnandi, kodwa lusenama-calories amaningi kanye noshukela wamahhala, ngakho-ke kufanele ludliwe ngokulinganisela. Ngaphezu kwalokho, izakhiwo ezisebenzayo zoju ziyalahleka uma zifudunyezwa, okwenza lungathandi kakhulu ezindleleni zokupheka ezihilela ukufudumeza. Lunempilo kunokusebenzisa ushukela wetafula.
Zama eyethu I-Cashew-Peach iresiphi kakhilimu, imnandi futhi inoshukela ngoju.
2. Utshwala Obushukela Bemvelo (Izithambisi Ezingcono Zansuku Zonke)
I-Erythritol
- Utshwala obushukela bemvelo (kusuka ezithelweni, uju, njll.)
- Ama-calories angu-Zero
- Awukho umphumela kushukela wegazi noma i-insulin
- Kungcono amazinyo akho, akukhuthazi ukubola kwamazinyo
- Ayifaki i-caramelize uma ishisa
Lokhu kuyindlela enhle njenge-sweetner yansuku zonke, ilungele ikhofi, itiye, ama-smoothies, ama-dessert abandayo. Inoshukela omncane kunoshukela.
I-Erythritol + Stevia (1:1 Blend)
- Ubumnandi obufanayo noshukela → ukufaka esikhundleni okulula
- i-calorie-free futhi ayithinti amazinga kashukela egazini
- Ine-aftertaste encane ngenxa ye-Stevia
Iphelele ekunciphiseni ukusetshenziswa kukashukela ngaphandle kokushintsha izilinganiso ekuphekeni. Inketho enhle yokusetshenziswa kwansuku zonke.
Xylitol
- ushukela utshwala (osuka emithonjeni yezitshalo efana nommbila wemvelo)
- Ubumnandi obufana noshukela
- Isiza khumbuza amazinyo 🦷
- Kungaba laxative ngamanani aphezulu
- Kuyingozi ezinjeni - ngisho nemali encane ingabulala
- Ikhalori ephansi kanye nenkomba ye-glycemic ephansi
Kuhle kakhulu ukusetshenziswa kwansuku zonke ngamanani amancane. Sicela uyigcine kude nezilwane ezifuywayo!
3. Ushukela Osebenzayo (Ukusekelwa Kwamandla Okuhlakaniphile)
Lezi ushukela ungagcini nje ubumnandi - ziyizithako ezinamandla ezingase zisekele amandla azinzile, ukusebenza kwengqondo, noma ibhalansi yokugaya ukudla.
Isomaltulose
- I-Glucose + Fructose (efana noshukela ovamile, kodwa ngesibopho esihlukile phakathi kwalezi monosaccharides, okwenza kuphuze kakhulu ukugaya).
- Kugaywe kancane → amandla azinzile, ahlala isikhathi eside
- Ayibangeli ukukhuphuka okukhulu kwe-insulin
- Amazinyo-friendly
- Ubumnandi obuncane kunoshukela
Inketho enhle kakhulu yokubhaka kanye nokwenza sweet iziphuzo.
UD-Ribose
- Ibhlokhi yokwakha yemvelo ye amandla eselula (ATP)
- Akuthinti amazinga kashukela egazini
- Ingase ibe ne-laxative ngemithamo ephezulu
- Ingasiza ukulwa ukukhathala
- Ingehlisa kancane ushukela wegazi uma ithathwe ngamanani aphezulu
Njengoba ingemnandi kakhulu futhi inomphumela we-laxative futhi yehlisa ushukela wegazi ngobuningi, ayifanele ukusetshenziswa njengesithako esimnandi sansuku zonke, kodwa njengesengezo esinamandla iziphuzo zezemidlalo kanye nezithako zokululama. Iqiniso elithakazelisayo ukuthi lalisetshenziswa iqembu laseJalimane phakathi neNdebe Yomhlaba ka-2014 (kuhlanganise phakathi nomdlalo odumile we-7-1 ngokumelene neBrazil).
I-D-galactose
- Itholakala kushukela wobisi
- Inikeza amandla obuchopho
- Ifanele abantu abane-lactose noma i-fructose ukungabekezelelani
- Ubumnandi obuncane kunoshukela
- Ayibangeli ukukhuphuka okukhulu kwe-insulin
Ingasetshenziswa eziphuzweni noma ithathwe ithisipuni phakathi kokudla, ikakhulukazi lapho ubuchopho budinga usizo oluncane.
I-D-Tagatose
- Ikhalori ephansi, umphumela we-insulini ophansi kakhulu futhi i-prebiotic!
- Kusuka kushukela wobisi, otholakala kuju nobisi
- Ifanele abantu abane-lactose noma i-fructose ukungabekezelelani
- Ingase ibe ne-laxative encane ngamanani amakhulu
- Imnandi kancane kunoshukela
Ilungele iziphuzo ezinoshukela nezindlela zokupheka zansuku zonke, isishukela esinempilo futhi esisebenzayo.
I-Trehalose
- Umthombo weglucose omsulwa one-a umphumela we-insulin omaphakathi (iglucose + glucose)
- Etholwe amakhowe, imvubelo, plant isitashi
- Ayidonsi umswakama (iwusizo ekuthunjweni kokupheka)
- Ingabe hhayi brown noma i-caramelize
Kuhle kakhulu ama-glazes, ama-sorbets, ukubhaka, no-ayisikhilimu - yengeza ukhilimu futhi andise isikhathi sokuphila.
Buka ividiyo mayelana nalezi zinhlobo zikashukela ngezansi. Uma ungasikhulumi isiNgisi, okuqukethwe yividiyo kuchazwe kulo Mhlahlandlela Ophelele Woshukela.
Imicabango Yokugcina: Umgomo Akukona Ukugwema Ubumnandi
Okubalulekile ukuthi ungawususi ushukela ngokuphelele -
kodwa kuya khetha ushukela ngobuhlakani. Sidale lo mhlahlandlela ophelele kashukela ukukusiza uqonde izinketho zakho futhi wenze izinqumo ezingcono kakhulu kuwe.
Umzimba wakho eklanyelwe ukusebenzisa ushukela - ikakhulukazi ukusebenza kobuchopho namandla.
Kodwa ngokukhetha ezinzile, ezilungele amazinyo, nezinoshukela ezilinganiselayo ngokwe-metabolic, ungagwema ukushayeka kwamandla, uvikele amazinyo akho futhi usekele ibhalansi ye-metabolic kanye ne-hormonal, ikakhulukazi uma unayo sikashukela.
Bheka okuqukethwe kwethu kuhlobo 1 sikashukela kanye nohlobo 2 sikashukela.
Siphinde sibe nethebula elinesifinyezo kanye nohlaka lokuqukethwe komhlahlandlela ophelele kashukela:
