Eyona nto ibuhlungu kakhulu uninzi lwethu oluba nayo xa sisiva ukuba sinesifo seswekile kukuba asisayi kuze sikwazi ukonwabela ukutya okumnandi kwakhona. Ukuba ukhathazekile ngokungakwazi ukongeza neswekile encinci kwiti yakho, usenokuba ukhe weva ngee-"free-sugar-free" okanye "artificial sweeteners" ezifumaneka evenkileni. Mhlawumbi sele uzisebenzisile. Ke namhlanje, masithethe ngokuba ezi zilungile na kuwe okanye hayi, kunye nento ekufuneka uyazi ukuba uyazisebenzisa.
Ngaba umntu onesifo seswekile angasebenzisa izithambisi zokwenziwa?
Impendulo elula yile, ewe, unako . Ezi sweeteners zokwenziwa zimnandi njengeswekile eqhelekileyo, kwaye ngamanye amaxesha zimnandi kakhulu ngamakhulu okanye amawaka. Kodwa eyona nto ibalulekileyo kukuba azinazo iikhalori okanye zimbalwa kakhulu . Kwaye azinyusi amanqanaba eswekile egazini lakho, okanye iglucose.
Khawucinge nje, xa sitya iswekile eqhelekileyo, ifunxwa egazini ize ibe ngamandla. Yiyo loo nto inqanaba leswekile egazini linyuka. Kodwa ezi sweeteners zokwenziwa azifunxwa egazini ngolo hlobo, zidlula kwinkqubo yethu yokugaya ukutya zize zikhutshwe kwindle okanye kumchamo wethu.
Kwaneengcali zezondlo zithi ukuba umntu onesifo seswekile ukufumanisa kunzima ukuyeka iilekese ngaxeshanye, ezi ziyindlela elungileyo yokonwabela incasa emnandi ngaphandle kokukhathazeka ngamanqanaba eswekile egazini.
Kodwa eyona nto ibalulekileyo apha kukuthetha nogqirha wakho ngaphambi kokuba uzisebenzise, kuba kubalulekile ukwazi ukuba loluphi uhlobo olufanelekileyo kwimpilo yakho kunye nokuba ungayisebenzisa kangakanani ngosuku.
Zeziphi iintlobo ze-sweeteners esizisebenzisayo?
Xa sisiya evenkileni, singabona iintlobo ngeentlobo zeencasa. Kubaluleke kakhulu ukuba ube nokuqonda okuncinci kwezi. Masizijonge kwitheyibhile.
| Uhlobo lwesithambisi | Kalula nje... | Imizekelo |
|---|---|---|
| Iswekile eqhelekileyo (Iiswekile) | Ezi ziicarbohydrates ezifumaneka ngokwemvelo. Zineekhalori kwaye ngokuqinisekileyo ziya kunyusa amanqanaba eswekile egazini. | Iswekile emhlophe, iswekile emdaka, ijaggery, ubusi, kunye nezinye izinto eziswiti. |
| Iiswekile ezinxilisayo | Ezi zikwazezona ziswiti ziphantsi kweekhalori. Zigaywa kancinci emzimbeni, ngoko ke azinampembelelo ingako kumanqanaba eswekile egazini. | Zifumaneka kwitshimini yokutshiza kunye neelekese ezingenaswekile ezinamagama afana ne-Erythritol, i-Sorbitol, kunye ne-Xylitol. |
| Izithambisi zendalo ezingenaswekile | Ezi zifumaneka kwizityalo zendalo kwaye azifuni ukucutshungulwa kakhulu kuneentlobo ezenziwe ngokwenziwa. | I-Stevia, i-Monk Fruit Extract. |
| Izithambisi zokwenziwa | Ezi ziveliswa kwilebhu kwaye azinazo izondlo. Azichaphazeli amanqanaba eswekile egazini. | I-Aspartame, iSucralose, iSaccharin. |
Iiswiti ezenziweyo ezisetyenziswa kakhulu
Kukho iintlobo ezi-6 eziphambili ezivunyiweyo yi-US Food and Drug Administration (FDA).
- I-Acesulfame potassium: Le ingasetyenziswa ekutyeni okushushu nokubandayo. Ikwasetyenziswa nakwiimpahla ezibhakiweyo.
- Inzuzo: Imnandi ngokuphindwe kangangama-20,000 kuneswekile eqhelekileyo. Isetyenziselwa ukwenza ukutya kube mnandi.
- I-Aspartame: (Ikwaziwa ngamagama anje ngeNutraSweet, Equal). Imnandi ngokuphindwe kayi-200 kuneswekile. Ubumnandi bunokuncipha kancinci ekutyeni okushushu. Ayikhuthazwa kubantu abaneengxaki zemfuza ezingaqhelekanga ezibizwa ngokuba yiPhenylketonuria (PKU) .
- I-Neotame: Isetyenziswa kakhulu endaweni yeswekile kwiimveliso zokubhaka.
- I-Saccharin: (Iza phantsi kwamagama anje nge-Sweet'N Low). Ilungile ekutyeni okushushu nokubandayo. Kodwa ukuba ukhulelwe okanye uncancisa , ngokuqinisekileyo kufuneka ubuze ugqirha wakho ngaphambi kokuba uyisebenzise.
- I-Sucralose:(eyaziwa ngokuba yiSplenda). Ingasetyenziswa kwizinto ezishushu, ezibandayo, nezibhakiweyo. Ixhaphake kakhulu ekutyeni okucutshungulwayo. Ezinye izifundo zibonise ukuba i-sucralose inokuchaphazela kancinci indlela umzimba olawula ngayo iswekile egazini. Ngoko ke kubalulekile ukuthetha nogqirha wakho ngale nto.
Masiqonde kakuhle ukuba athetha ukuthini la magama akwiileyibhile zokutya!
Xa uthenga into evenkileni, ngaba ubona amagama anje ngokuthi "Akukho shukela," "Akukho shukela," kunye "noshukela oncitshisiweyo" uze ucinge ukuba onke athetha into enye? Hayi, athetha into enye. Anentsingiselo eyahlukileyo. Masibone ukuba athetha ukuthini.
| Igama elikwileyibhile | Kuthetha ukuthini ngokwenene oko? |
|---|---|
| Akukho swekile / Akukho swekile | Ukutya kuqulethe ngaphantsi kwe-0.5 grams yeswekile kwisabelo ngasinye. |
| Akukho swekile yongeziweyo | Akukho swekile yongeziweyo okanye izithako ezineswekile ezongeziweyo ngexesha lenkqubo yokwenziwa okanye ukupakisha (nangona ukutya kusenokuba neswekile ngokwendalo). |
| Iswekile encitshisiweyo | Ubuncinane iswekile engaphantsi ngama-25% kunemveliso eqhelekileyo yohlobo olufanayo. |
| I-Dietetic | Ukudluliselwa kwizicwangciso zokutya ezinceda ekulawuleni iimeko ezithile zempilo, ezifana nesifo seswekile. |
Ukuba unamathandabuzo, kungcono ufunde ilebhile yeNutrition Facts ngasemva kwephakheji yokutya.Phantsi kwecandelo elithi 'iiCarbohydrates', lichaza ngokucacileyo ukuba zingakanani 'iiSugar' kunye 'neeSugar Alcohol' ezikuyo. Kwakhona, ukuba ujonga uluhlu lwezithako, ungafumana igama leswiti yokwenziwa esetyenzisiweyo.
Eminye imibuzo onokuba nayo
Umbuzo: Yeyiphi eyona imbi, iswekile okanye iiswiti ezenziweyo?
Enyanisweni, ukutya iswekile eninzi kakhulu akukuhle . Ukutya iswekile eninzi kunokukhokelela ekutyebeni kakhulu, amanqanaba aphezulu eswekile egazini, kunye nomngcipheko ophezulu wesifo seswekile sohlobo lwesibini. Zonke ezi zinto zimbi entliziyweni yakho.
Ngokufanayo, kukho iingcamango zokuba ukusetyenziswa kakhulu kwezithambisi zokwenziwa kunokubangela iingxaki ezifanayo zempilo. Kuba, njengeswekile, ezi zithambisi zokwenziwa zinokuba ngumlutha. Okukhona sizitya ngakumbi, kokukhona sizinqwenela ngakumbi. Emva koko sinokulingeka ukuba sitye okungakumbi, sicinga ukuba, "Akukho khalori." Eyona ndlela ilungileyo kukutya izinto ezifana neziqhamo ezinobumnandi bendalo, ezityebileyo kwifayibha kunye nezondlo.
Umbuzo: Kutheni iStevia yathintelwa?
I-Stevia sisityalo esivela eMzantsi Melika. Yavalwa ngo-1991 ngenxa yezifundo ezidibanisa umngcipheko womhlaza. Nangona kunjalo, emva kophando olongezelelekileyo, yaphinda yaqatshelwa njenge "ngokubanzi eyaziwayo njengekhuselekileyo" (GRAS) njengesongezelelo sokutya ngo-2008. Ngoku isetyenziswa kakhulu ekutyeni naseziseloni.
Umyalezo Wokuya Ekhaya
- Ukuba unesifo seswekile, iiswiti ezenziweyo zinokukunceda ukulawula umnqweno wakho weeswiti. Azinyusi amanqanaba eswekile egazini.
- Ezi zifanele zisetyenziswe ngokulinganisela kuphela. Akucetyiswa ukuzisebenzisa ngokugqithisileyo, ucinga ukuba "azinazo iikhalori."
- Ngaphambi kokuba usebenzise nayiphi na incasa yokwenziwa, qiniseka ukuba uthetha nogqirha wakho ukuze ufumane uhlobo kunye nobungakanani obufanelekileyo kuwe.
- Eyona ndlela ilungileyo yokulawula isifo seswekile kukutya ukutya okunesondlo (iziqhamo, imifuno, iinkozo ezipheleleyo, iiproteni ezingenamafutha). Izithambisi ziluncedo nje kuloo nto.
- Xa uthenga into evenkileni, funda ilebheli uze uqaphele ukuba iqulethe ntoni.
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