Ubumnandi bungenye yezindlela eziyisisekelo zokudla nsuku zonke. Kodwa-ke, abantu abanesifo sikashukela, isifo senhliziyo, ukukhuluphala ... kudingeka ukulawula amaswidi. Lokhu kuvame ukubenza bazizwe sengathi ukudla kwabo akunambitha. I-sweeteners yaphenduka. Manje luphi uhlobo lwe-sweetener olungcono? Lo mbhalo uzokwethula kuma-sweeteners ajwayelekile emakethe futhi unethemba lokuthi kuzokusiza.

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I-Sweeteeners ibhekisa ezintweni ngaphandle kwe-sucrose noma isiraphu engakhiqiza ubumnandi.

Kwabanesifo sikashukela, indlela enengqondo kunazo zonke ukusebenzisa ama-sweeteners, ngeke bakhuphule ushukela wegazi njenge-glucose.

1. Izinzuzo ze-sweeteners zabashukela

Ama-Sweeteners we-Artificial nawo angasiza ukulawula isifo sikashukela

Ama-Sweeteners (ushukela wokufakelwa) ngokuvamile awathinti kakhulu ushukela wegazi weziguli ezinesifo sikashukela. Ngakho-ke, abantu abanesifo sikashukela bangasebenzisa ama-sweeteners.

I-Sweeteners isetshenziswa kabanzi embonini yendlu nokudla. Ngaphezu kwalokho, kusetshenziselwa futhi ukukhulisa ubumnandi betiye, ikhofi, ama-cocktails nezinye iziphuzo, kanye nama-dessert, amakhekhe, izimpahla ezibhakiwe noma ukupheka nsuku zonke. Yize indima ye-sweeteners ukusiza ukulawula isisindo kanye noshukela wegazi, kusadinga ukusetshenziselwa ukumomona.

"Ama-sweeteners alungile?" Ngokusho kochwepheshe bezokwelapha, uma wazi ukuthi ungazisebenzisa kanjani ama-sweeteners, kuzoba kuhle kakhulu empilweni yakho. Njengoba i-sweeteneer ngokwayo ingushukela ongewona amandla, ngeke kukhuphule ushukela wegazi, ngakho-ke kufanele ibe yinconyelwe ikakhulukazi iziguli ezinesifo sikashukela ngokulawula ukudla.

Imvamisa, ukudla okuqukethe ama-sweeteeners kuyinto yonke engenazo ushukela kwilebula, kepha empeleni lokhu akusho ukuthi azinawo amakhalori. Uma ezinye izithako zomkhiqizo ziqukethe amakhalori, ukusetshenziswa ngokweqile kuzosandisa isisindo noshukela wegazi. Ngakho-ke, ukudla okungakaze kudle ngaphezulu okuqukethe ama-sweeteners.

2. I-sweeteners yabanesifo sikashukela (amaswidi okufakelwa)

Ushukela wemvelo uvame ukuphakama ngamandla futhi ungaphakamisa kalula amazinga kashukela wegazi kalula. Ngakho-ke, isifo sikashukela singasebenzisa ama-sweeteners ekuphekeni kokudla kanye nokusebenza. Ama-sweeteners angamaswidi okufakelwa, angenawo amandla futhi anamahlandla amaningi amnandi kunoshukela ojwayelekile. Kuphephile ukusebenzisa ama-sweeteners ngokucophelela.

2.1 Sucralose-sweetener evame kakhulu

Ama-sweeteners alungele isifo sikashukela

I-Sucralose yi-sweetener engeyona ikhalori, amahlandla angama-600 amnandi kunoshukela ojwayelekile, ukunambitheka kwemvelo, ukuthambekela kwemvelo, ama-granular ancibilikayo, futhi ngeke kusetshenziswe ekushiseni okuphezulu, ngakho-ke kungasetshenziswa njengokuthona kwezitsha eziningi zansuku zonke noma ukubhaka.

Lolu ushukela lulungele iziguli ezinesifo sikashukela sohlobo 2, ngoba i-sucralose izikhathi ezingama-600 zimnandi kunoshukela futhi azinamphumela oshukela wegazi. Lolu ushukela lutholakala kumaswidi amaningi neziphuzo zabanesifo sikashukela.

Ngaphezu kwalokho, umzimba womuntu akuvamile ukuba uzuze iSucralose. Isihloko esishicilelwe ku-physoology kanye nokuziphatha ngo-Okthoba 2016 kushiwo ukuthi iSucralose yi-sweetener esetshenziswa kakhulu emhlabeni.

Ngokwemithetho ye-US Food Food and Drug Administration, ukwamukelwa kwansuku zonke kweSucralose yile: 5 mg noma ngaphansi ngekhilogremu yensimbi yomzimba ngosuku. Umuntu onesisindo esingu-60 kg akufanele angadli ngaphezu kwama-300 mg weSucralose ngosuku.

2.2 Steviol Glycosides (ushukela we-stevia)

I-Stevia ingasetshenziswa ekudleni kwesifo sikashukela

Ushukela weStevia, osuselwa emaqabungeni esitshalo se-stevia, ungowokuzalwa enkabeni naseNingizimu Melika.

UStevia awunayo amakhalori futhi uvame ukusetshenziswa njenge-sweetener ekudleni nasekuphuzeni. Ngokusho kwesihloko esishicilelwe ekunakekelweni kwesifo sikashukela ngoJanuwari 2019, ama-sweeteners ahlanganisa ne-stevia anomphumela omncane oshukela wegazi.

Ukudla kwe-US ukudla kanye nezidakamizwa kukholwa ukuthi i-stevia iphephile lapho isetshenziswa ngokulinganisela. Umehluko phakathi kwe-stevia ne-sucrose ukuthi iStevia ayiqukethe amakhalori. Kodwa-ke, lokhu akusho ukuthi ukusebenzisa i-stevia esikhundleni se-sucrose kunganciphisa isisindo. IStevia imnandi kakhulu kune-sucrose, futhi lapho iyisebenzisa, sidinga kuphela okuncane.

Isikhungo S-Sloan Ketterial Memorial Cancer Center saveza ukuthi abantu babike ukusabela kwesisu ngemuva kokudla amanani amakhulu e-stevia. Kepha kuze kube manje, akuqinisekiswanga ukucwaninga kwesayensi okuthembekile.

Ushukela weStevia: Ubumnandi buyizikhathi ezingama-250-300 ezinoshukela wemvelo, umuzwa omsulwa, kanye nesengezo ekudleni okuningi. Ukusetshenziswa okuvunyelwe yile: 7.9 mg noma ngaphansi ngekhilogremu ngayinye yesisindo somzimba ngosuku. I-World Health Organisation (WHO) Enqume ukuthi umthamo omkhulu ophephile we-stevia ushukela we-4 mg ngekhilogremu ngayinye yesisindo somzimba ngosuku. Ngamanye amagama, uma isisindo sakho singama-50 kg, inani likashukela we-stevia ongadliwa ngokuphepha ngosuku angama-200 mg.

2.3 Aspartame-a sweetener ephansi

I-low-calorie sweetener

I-Aspartame yi-sweetener ye-sweetener engenamsoco ebumnandi ababumnandi abangama-200 enoshukela wemvelo. Yize i-aspartame ingeyona njenge-zero-calorie njengenye enye ama-sweeteners okufakelwa, i-aspartame isephansi kakhulu kumakhalori.

Yize ukudla kwase-US ukudla kanye nezidakamizwa kukholwa ukuthi kuphephile ukusebenzisa i-aspartame, uchwepheshe ovela ekudleni kwase-US ukudla kanye nokuphathwa kwezidakamizwa kwaveza ukuthi ucwaningo ngokuphepha kwe-aspartame lube nemiphumela engqubuzana. Isazi sathi: "Yize idumela lamakhalori aphansi liheha abantu abaningi ngezinkinga zesisindo, i-aspartame ilethe imiphumela eminingi emibi."

Izifundo eziningi zezilwane zixhumene ne-aspartame kuLeukemia, i-lymphoma nomdlavuza webele. Olunye ucwaningo lubonise ukuthi i-aspartame ingahle ihlose ne-migraine.

Kodwa-ke, i-American Cancerciethol ibizwa ukuthi i-aspartame iphephile, futhi ucwaningo alutholanga ukuthi i-aspartame yandisa ingozi yomdlavuza kubantu.

I-Phenylketeronuria yisifo esingajwayelekile esingeke sihlangane ne-phenylalalanine (isakhi esiyinhloko se-aspartame), ngakho-ke i-aspartame akufanele idliwe.

Ukudla kwe-US ukudla kanye nezidakamizwa kukholwa ukuthi umthamo ophephile we-aspartame uneminyaka engama-50 mg ngekhilogremu yesisindo somzimba ngosuku. Umuntu onesisindo esingu-60 kg akanawo ngaphezu kwama-3000 mg we-aspartame ngosuku.

2.4 ushukela utshwala

Ama-alcohols kashukela (isomalilt, i-lactose, i-mannitol, i-sorbitol, i-xylitol) ushukela otholakala ezithelo nasemakhaleni. Akumnandi kune-sucrose. Ngokungafani namaswidi okufakelwa, lolu hlobo lwamaswidi luqukethe inani elithile lamakhalori. Abantu abaningi bayisebenzisa ukufaka ushukela ojwayelekile ocwengekile empilweni yabo yansuku zonke. Naphezu kwegama elithi "ushukela utshwala", alinawo utshwala futhi alinayo i-ethanol njengotshwala.

I-Xylitol, emsulwa, azikho izithako ezingezwe

Ushukela ushukela uzokwandisa ubumnandi bokudla, usize ukudla ukugcina umswakama, uvikele ukuqhekeka lapho kubhaka, bese wengeza ukunambitha kokudla. Ushukela ushukela awubangeli ukubola kwamazinyo. Ziphansi ngamandla (isigamu se-sucrose) futhi singasiza ukulawula isisindo. Umzimba womuntu awukwazi ukumunca ngokuphelele utshwala, futhi unokuphazamiseka okuncane ngoshukela wegazi uma kuqhathaniswa noshukela ojwayelekile ocwengekile.

Yize ushukela ushukela une-kilojoule embalwa kunoshukela wemvelo, ubumnandi babo buphansi, okusho ukuthi kufanele usebenzise okuningi ukuthola umphumela ofanayo wokuthola umthelela njengoshukela omnandi. Kulabo abangafuni kangako ebumnandi, ushukela utshwala uyisinqumo esifanele.

Ama-alcohols kashukela anezinkinga ezimbalwa ezihlobene nezempilo. Lapho isetshenziswa ngamanani amakhulu (imvamisa ngaphezulu kwama-gramu angama-50, kwesinye isikhathi aphansi njengama-10 amagremu), ama-alcohols kashukela angadala ukuqhakaza nohudo.

Uma unesifo sikashukela, ama-sweeneners okufakelwa angaba ukukhetha okungcono. Ngokusho kwe-American Diabetes Association, ama-sweeteners okufakelwa ahlinzeka ngezinketho eziningi zabathandi bamazinyo amnandi futhi banciphise umuzwa wokunqanyulwa emphakathini.