Sonke siyawathanda amaswidi, akunjalo? Izipuni ezimbili noma ezintathu zikashukela netiye lethu lobisi ekuseni, ucezu lwe-jaggery olunomunyu, noma ukudla okulula ngemva kokudla... Lokhu sekuyingxenye yezimpilo zethu. Ushukela omhlophe, ushukela onsundu, i-jaggery, noju esikudlayo konke kwenziwa ngento efanayo. Lowo umuthi womoba. Ngakho-ke namuhla, ake sixoxe ngokuthi ushukela owenziwe ngalo moba ulungele yini imizimba yethu noma cha.
Iyini le sihlahla sikamoba kanye nomoba?
Kalula nje, umoba uhlobo lotshani olukhula emhlabeni wonke. Igama lawo lesayensi lithi `(Saccharum officinarum)`. Izinhlobo ezahlukene zikashukela esizisebenzisayo zenziwe ngojusi walesi sihlahla sikamoba.
- Ushukela omhlophe ocolisisiwe: Ushukela ojwayelekile esiwufaka etiyeni.
- Ushukela onsundu: Unombala omncane futhi umanzi kancane.
- Ama-molasses: Umkhiqizo ongeziwe wesiraphu yomoba. Kukhona nama-molasses, ama-molasses kakhukhunathi, kanye nama-molasses omoba.
- I-Jaggery: I-sweetener ejiyile eyenziwe ngojusi womoba obilisiwe.
Cabanga ngakho, yize konke lokhu kwenziwe ngomoba, i-molecule eyisisekelo kashukela, i-molecule ethi `(sucrose)`, iyafana. Lokho kusho ukuthi, ngokwesayensi, akukho mehluko omkhulu phakathi kukashukela omhlophe noshukela onsundu. Konke lokhu kubizwa ngokuthi "ushukela owengeziwe." Ngokungafani noshukela otholakala ngokwemvelo ezintweni ezifana nezithelo, lawa shukela owengeziwe aqukethe amakhalori angenalutho kuphela angenazo izakhamzimba.
Kodwa ungakhathazeki! Uma kusetshenziswa ngokulinganisela , lezi zinhlobo zikashukela zingaba yingxenye yokudla okunempilo.
Ezweni lakithi, izinhlelo zezokwelapha zendabuko ezifana ne-Ayurveda ziye zasebenzisa umoba ukwelapha izifo ezahlukahlukene. Kodwa-ke, ucwaningo olwengeziwe lwesayensi lwanamuhla luyadingeka ngezimpawu zalowo moba wemvelo.
Iyini i-nutrition esesipunini esisodwa sikashukela?
Ake sibone ukuthi yini esesipunini esincane (cishe amagremu ama-4) sikashukela ojwayelekile womoba. Uma sikhuluma iqiniso, awunazo izakhamzimba eziningi.
| Isigaba sezakhamzimba | Ubuningi (isipuni sikashukela) |
|---|---|
| Amakhalori | 16 |
| Ama-carbohydrate | amagremu angu-4 |
| I-Fiber | Amagremu angu-0 |
| Amaprotheni | Amagremu angu-0 |
| Amafutha | Amagremu angu-0 |
Kusobala, akunjalo? Ushukela uyinto enikeza amandla kuphela, ngaphandle kwamavithamini noma amaminerali.
Ingabe ushukela unezinzuzo ngempela?
Abanye abantu bacabanga ukuthi izinto ezifana noju kanye ne-jaggery zinempilo kunoshukela omhlophe. Kodwa iqiniso liwukuthi, zonke ziyi-carbohydrate elula. Nakuba ziqukethe amaminerali amancane kakhulu, zinikeza uhlobo olufanayo lwamandla emzimbeni.
Ake sibheke ezinye zezinzuzo eziyinhloko zikashukela:
- Thola amandla asheshayo: Umthombo oyinhloko wamandla emzimbeni wethu ushukela olula obizwa ngokuthi `(glucose)`. Uma sidla ushukela, umzimba uyawuhlukanisa ube ushukela olula obizwa ngokuthi `(glucose)` kanye `(fructose). Lo `(glucose)` yilokho okungena emaseli ethu bese kuba amandla. Yingakho ukudla ushukela omncane uma ukhathele kuzwakala sengathi uyaphila.
- Ukugcinwa kwamandla: Uma umzimba uthola ushukela omningi kunalokho okudingayo ngokushesha, okusele kugcinwa esibindini nasemisipheni njenge-glycogen. Lawa mandla agciniwe asetshenziswa kamuva lapho amazinga kashukela egazini ehla.
- Injabulo yengqondo yesikhashana: Ukudla ushukela kukhuthaza ukukhiqizwa kwehomoni ebizwa ngokuthi ``(serotonin)'' ebuchosheni bethu. Lokhu kusenza sizizwe sijabule futhi sikhululekile. Yingakho sifisa amaswidi uma sikhathele noma sidabukile.
Kodwa kunenkinga enkulu lapha. Amandla nenjabulo oyitholayo kushukela kuyaphela ngokushesha okukhulu . Yingakho ngemva kokudla ushukela omningi, uzizwa ukhathele futhi ucasukile futhi ngemva kwesikhashana. Lokhu kubizwa ngokuthi 'ukushaqeka kweshukela'.
Imiphumela emibi yokudla ushukela omningi
Ushukela awuyona inkinga ngokulinganisela, kodwa uma udliwa ngokweqile, ungadala izifo eziningi. Ake sibheke izingozi eziyinhloko.
| Ingozi | Kwenzeka kanjani |
|---|---|
| Ukwanda kwesisindo kanye nokukhuluphala | Ushukela omningi emzimbeni ugcinwa njengamafutha, okuholela ekukhuleni kwesisindo okungadingekile. |
| Isifo Sikashukela Sohlobo 2 | Ukusetshenziswa ushukela ngokweqile kwandisa ukumelana ne-insulin emzimbeni, okwandisa ingozi yokuthola isifo sikashukela. |
| Isifo senhliziyo | Ukudla ushukela omningi kwandisa umfutho wegazi, i-cholesterol, kanye nokuvuvukala emzimbeni, okwandisa ingozi yesifo senhliziyo. |
| Isibindi Esinamafutha | Uma isibindi sithola ushukela omningi kakhulu (ikakhulukazi i-fructose) ukuze singawusebenzisa, ugcinwa njengamafutha esibindini. |
| Ukubola Kwamazinyo | Amabhaktheriya emlonyeni adla ushukela futhi akhiqize ama-asidi. Lawa ma-asidi ancibilikisa i-enamel yamazinyo futhi abangele ukubola kwamazinyo. |
| Izinkinga zempilo yengqondo | Kunobufakazi bokuthi 'ukuphahlazeka' okuza ngemva kokujabulela ushukela ngokushesha kungaholela ezimweni zesikhathi eside njengokucindezeleka. |
Yiziphi izinketho ezinempilo?
Kunzima ukuyeka ukudla ushukela ngesikhathi esisodwa, kodwa singawunciphisa kancane kancane. Uma ufisa amaswidi, zama lezi zinto esikhundleni salokho.
- Izithelo ezintsha noma eziqandisiwe:Izithelo ezifana nobhanana, umango, nama-papaya zinobumnandi bemvelo kanye ne-fiber namavithamini.
- Isosi yama-apula noma ubhanana ocoliwe: Lokhu kungafakwa esikhundleni soshukela ezitsheni ezibhakiwe.
- Isinamoni: Zama ukwengeza ucezu lwegxolo lesinamoni etiyeni noma ephalishini esikhundleni soshukela. Kunikeza ukunambitheka okuhlukile futhi kuhle empilweni yakho.
Uma unenkinga yokulawula ushukela wakho, kungcono ukukhuluma nodokotela wakho noma isazi sokudla ngakho. Bangakunikeza iseluleko esihle sokuthi unganciphisa kanjani ukudla kwakho ushukela ngendlela efanele wena.
Umlayezo Wokuya Nawe Ekhaya
- Ushukela omhlophe, ushukela onsundu, i-jaggery, noju konke kwenziwa ngomoba. Lokhu kuwela esigabeni "soshukela owengeziwe."
- Nakuba ushukela unikeza amandla asheshayo, awunawo umsoco. Amandla okunikezayo aphela ngokushesha.
- Ukudla ushukela omningi kakhulu kungaholela ezinkingeni eziningi zempilo ezimbi, njengesifo sikashukela, isifo senhliziyo, ukukhuluphala kanye nokubola kwamazinyo.
- Uma udinga ukudla okumnandi, ukukhetha izinto zemvelo njengezithelo ezintsha esikhundleni sikashukela kuwumkhuba onempilo.
- Uma unenkinga ngokunciphisa ushukela ekudleni kwakho, xhumana nodokotela .
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