Sonke siyazithanda iilekese, akunjalo? Iipuni ezimbini okanye ezintathu zeswekile kunye neti yethu yobisi kusasa, iqhekeza le-jaggery kunye ne-mummy, okanye i-snack emva kokutya... Ezi ziye zaba yinxalenye yobomi bethu. Iswekile emhlophe, iswekile emdaka, i-jaggery, kunye nobusi esikutyayo zonke zenziwe ngento enye. Ngumthi womoba lowo. Ke namhlanje, masithethe malunga nokuba iswekile eyenziwe ngomoba ilungile na emizimbeni yethu okanye ayilungelanga.
Yintoni le mthi womoba kunye nommoba?
Ngamafutshane, umoba luhlobo lwengca ekhuliswa kwihlabathi liphela. Igama layo lesayensi yi `(Saccharum officinarum)`. Iindidi ezahlukeneyo zeswekile esizisebenzisayo zenziwe ngejusi yalo mthi womoba.
- Iswekile emhlophe ecociweyo: Iswekile eqhelekileyo esiyiyongeza kwiti.
- Iswekile emdaka: Inombala omncinci kwaye ifumile kancinci.
- Iimolasi: Imveliso ephuma kwisiraphu yeswekile. Kukwakho neemolasi, iimolasi zekhokhonathi, kunye neemolasi zeswekile.
- I-Jaggery: Iswiti etyebileyo eyenziwe ngejusi yeswekile ebilayo.
Cinga ngayo, nangona zonke ezi zenziwe ngomoba, imolekyuli yeswekile esisiseko, imolekyuli ye-`(sucrose)`, iyafana. Oko kuthetha ukuba, ngokwesayensi, akukho mahluko mkhulu phakathi kweswekile emhlophe neswekile emdaka. Zonke ezi zibizwa ngokuba "ziiswekile ezongeziweyo." Ngokungafaniyo neswekile efumaneka ngokwemvelo kwizinto ezifana neziqhamo, ezi swekile zongeziweyo ziqulathe iikhalori ezingenanto kuphela ezingenazondlo.
Kodwa ungakhathazeki! Ngokulinganisela, oko kukuthi, xa isetyenziswa ngokulinganisela , olu hlobo lweswekile lunokuba yinxalenye yokutya okunempilo.
Kwilizwe lethu, iinkqubo zonyango zesintu ezifana ne-Ayurveda ziye zasebenzisa umoba ukunyanga izifo ezahlukeneyo. Nangona kunjalo, uphando olongezelelekileyo lwesayensi lwanamhlanje luyafuneka malunga neempawu zaloo moba wendalo.
Ithini isondlo esikwitispuni yeswekile?
Makhe sibone ukuba yintoni ekwitispuni (malunga neegram ezi-4) zeswekile eqhelekileyo yomoba. Inyaniso kukuba ayinazo izondlo zininzi.
| Icandelo lezondlo | Ubungakanani (itisipuni yeswekile) |
|---|---|
| Iikhalori | 16 |
| Iicarbohydrate | Iigram ezi-4 |
| Ifayibha | 0 iigram |
| Iiproteni | 0 iigram |
| Amafutha | 0 iigram |
Kucacile, akunjalo? Iswekile yinto enika amandla kuphela, ngaphandle kweevithamini okanye iiminerali.
Ngaba iswekile ineengenelo ngokwenene?
Abanye abantu bacinga ukuba izinto ezifana nobusi kunye ne-jaggery ziphilile kuneswekile emhlophe. Kodwa inyaniso kukuba, zonke zii-carbohydrates ezilula. Nangona ziqulathe inani elincinci leeminerali, zinika uhlobo olufanayo lwamandla emzimbeni.
Makhe sijonge ezinye zezona zibonelelo ziphambili zeswekile:
- Fumana amandla ngoko nangoko: Umthombo oyintloko wamandla emzimbeni wethu yiswekile elula ebizwa ngokuba yi-`(glucose)`. Xa sitya iswekile, umzimba uyayihlulahlula ibe ziiswekile ezimbini ezilula ezibizwa ngokuba yi-`(glucose)` kunye ne-`(fructose). Le `(glucose)` yiyo engena kwiiseli zethu ize ibe ngamandla. Yiyo loo nto ukutya iswekile encinci xa udiniwe kuvakala ngathi ubuyela ebomini.
- Ukugcinwa kwamandla: Xa umzimba ufumana i-glucose engaphezulu kunaleyo uyidingayo ngoko nangoko, loo glucose igcinwa esibindini nakwimisipha njenge-glycogen. La mandla agciniweyo asetyenziswa kamva xa amanqanaba eswekile egazini ehla.
- Ulonwabo lwengqondo lwexeshana: Ukutya iswekile kukhuthaza ukuveliswa kwehomoni ebizwa ngokuba yi-``(serotonin)'' engqondweni yethu. Oku kusenza sizive sonwabile kwaye sikhululekile. Yiyo loo nto sinqwenela iilekese xa sidiniwe okanye sidakumbile.
Kodwa kukho ingxaki enkulu apha. Amandla nolonwabo olufumana kwiswekile luphela ngokukhawuleza. Yiyo loo nto emva kokutya iswekile eninzi, uziva udiniwe kwaye ucaphukile kwakhona emva kwexesha elithile. Oku kubizwa ngokuba 'yi-sugar crash'.
Iziphumo ezibi zokutya iswekile eninzi
Iswekile ayiyongxaki xa isetyenziswa ngokulinganisela, kodwa ukuba ityiwa kakhulu, inokukhokelela kwizifo ezininzi. Makhe sijonge iingozi eziphambili.
| Umngcipheko | Kwenzeka njani oku |
|---|---|
| Ukwanda kobunzima kunye nokutyeba kakhulu | Iswekile egqithisileyo emzimbeni igcinwa njengamafutha, nto leyo ekhokelela ekutyebeni okungeyomfuneko. |
| Uhlobo lwesibini lwesifo seswekile | Ukutya iswekile kakhulu kwandisa ukumelana ne-insulin emzimbeni, nto leyo enyusa umngcipheko wokuba nesifo seswekile. |
| Isifo sentliziyo | Ukutya iswekile eninzi kwandisa uxinzelelo lwegazi, i-cholesterol, kunye nokudumba emzimbeni, nto leyo enyusa umngcipheko wesifo sentliziyo. |
| Isibindi Esinamafutha | Xa isibindi sifumana iswekile eninzi kakhulu (ingakumbi i-fructose) ukuba singayiphatha, igcinwa njengamafutha esibindini. |
| Ukubola Kwamazinyo | Iintsholongwane ezisemlonyeni zitya iswekile kwaye zivelise iiasidi. Ezi asidi zinyibilikisa i-enamel yamazinyo kwaye zibangela ukubola kwamazinyo. |
| Iingxaki zempilo yengqondo | Kukho ubungqina bokuba 'ukuwa' okuza emva kokonwaba kweswekile kwangoko kunokukhokelela kwiimeko zexesha elide ezifana nokudakumba. |
Ziziphi iindlela ezisempilweni?
Kunzima ukuyeka ukutya iswekile ngaxeshanye, kodwa singayinciphisa kancinci kancinci. Xa unqwenela iilekese, zama ezi zinto endaweni yoko.
- Iziqhamo ezintsha okanye ezikhenkcezisiweyo:Iziqhamo ezifana neebhanana, iimango, kunye neepapaya zinobumnandi bendalo kunye nefayibha kunye neevithamini.
- Isosi yeapile okanye iibhanana ezicoliweyo: Ezi zingongezwa endaweni yeswekile kwizinto ezibhakiweyo.
- Isinamoni: Zama ukongeza iqhekeza lexolo lesinamoni kwiti okanye kwiporridge endaweni yeswekile. Inika incasa eyahlukileyo kwaye ikwalungile kwimpilo yakho.
Ukuba unengxaki yokulawula iswekile yakho, kungcono ukuthetha nogqirha wakho okanye ingcali yesondlo ngayo loo nto. Banokukunika iingcebiso ezilungileyo malunga nendlela yokunciphisa ukutya kwakho iswekile ngendlela efanelekileyo kuwe.
Umyalezo Wokuya Ekhaya
- Iswekile emhlophe, iswekile emdaka, ijaggery, kunye nobusi zonke zenziwe ngomoba. Ezi ziphantsi koluhlu "lweeswekile ezongeziweyo."
- Nangona iswekile inika amandla ngoko nangoko, ayinazo izondlo. Amandla enika wona ayaphela ngokukhawuleza.
- Ukutya iswekile eninzi kunokukhokelela kwiingxaki ezininzi zempilo ezinzulu, ezifana nesifo seswekile, isifo sentliziyo, ukutyeba kakhulu, kunye nokubola kwamazinyo.
- Xa ufuna into emnandi, ukukhetha izinto zendalo ezifana neziqhamo ezisandul’ ukukhiwa endaweni yeswekile ngumkhwa onempilo.
- Ukuba unenkxalabo malunga nokunciphisa iswekile ekutyeni kwakho, qhagamshelana nogqirha .
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