Ubumnandi yenye yencasa ezisisiseko ekutyeni kwemihla ngemihla.Nangona kunjalo, abantu abanesifo seswekile, isifo sentliziyo, ukutyeba ... kufuneka balawule iilekese.Oku kudla ngokubenza bavakalelwe kukuba ukutya kwabo akunancasa.Kwabakho iisweeteners.Ngoko loluphi uhlobo lwesiswiti olungcono?Eli nqaku liza kukwazisa kwii-sweeteners eziqhelekileyo kwimarike kwaye ndiyathemba ukuba kuya kuba luncedo kuwe.

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Iisweeteners zibhekisa kwizinto ezingeyiyo i-sucrose okanye isiraphu enokuvelisa ubuswiti.

Kwi-diabetics, eyona ndlela ingqiqo kukusebenzisa i-sweeteners, abayi kuphakamisa iswekile yegazi njenge-glucose.

1. Izibonelelo zesweeteners kubantu abanesifo seswekile

Ii-sweeteners ezenziweyo zinokunceda ukulawula isifo seswekile

I-sweeteners (iswekile eyenziweyo) idla ngokungachaphazeli kakhulu iswekile yegazi kwizigulane ezinesifo seswekile.Ngoko ke, abantu abanesifo seswekile banokusebenzisa i-sweeteners.

I-sweeteners isetyenziswa ngokubanzi kwimizi yekhaya kunye nokutya.Ukongeza, ikwasetyenziselwa ukunyusa ubumnandi beti, ikofu, ii-cocktails kunye nezinye iziselo, kunye needessert, iikeyiki, izinto ezibhakiweyo okanye ukupheka kwemihla ngemihla.Nangona indima ye-sweeteners kukunceda ukulawula ubunzima kunye neswekile yegazi, kusafuneka zisetyenziswe ngokumodareyitha.

"Ngaba iiswiti zilungile?"Ngokutsho kweengcali zonyango, ukuba uyazi ukusebenzisa i-sweeteners, kuya kuba kuhle kakhulu kwimpilo yakho.Ekubeni i-sweetener ngokwayo luhlobo lweswekile engenamandla, ayiyi kwandisa iswekile yegazi, ngoko kufuneka ikhuthazwe ngokukodwa kwizigulane ezinesifo seswekile ngokulawula ukutya.

Ngesiqhelo, ukutya okuqulathe ii-sweeteners konke akunaswekile kwileyibhile, kodwa oku akuthethi ukuba azinazo iikhalori.Ukuba ezinye izithako kwimveliso ziqulethe iikhalori, ukusetyenziswa ngokugqithiseleyo kuya kwandisa ubunzima kunye noshukela wegazi.Ke ngoko, ungaze utye kakhulu ukutya okunezimuncumuncu.

2. Iilekese zabantu abanesifo seswekile (iilekese ezenziweyo)

Iiswekile zendalo zidla ngokuba namandla kwaye zinokunyusa ngokulula amanqanaba eswekile yegazi.Ke ngoko, abantu abanesifo seswekile banokusebenzisa izimuncumuncu ekuphekeni nasekulungiseni ukutya.I-sweeteners ziilekese ezenziweyo, eziphantse zingabi namandla kwaye zimnandi ngamaxesha amaninzi kuneswekile eqhelekileyo.Kukhuselekile ukusebenzisa izimuncumuncu ngokufanelekileyo.

2.1 ISucralose-esona simuncumuncu sixhaphakileyo

Iiswiti ezifanelekileyo kwisifo seswekile

I-Sucralose yi-sweetener engeyiyo ikhalori, amaxesha angama-600 amnandi kuneswekile eqhelekileyo, incasa yendalo, igranular enyibilikayo, kwaye ayiyi kujongwa kumaqondo obushushu aphezulu, ngoko inokusetyenziswa njengesinongo kwizitya ezininzi zemihla ngemihla okanye ukubhaka.

Le swekile ilungele izigulane ezinesifo sikashukela sohlobo lwe-2, kuba i-sucralose inamaxesha angama-600 amnandi kuneswekile kwaye ayinayo impembelelo kwishukela egazini.Le swekile ifumaneka kwiilekese ezininzi kunye neziselo kubantu abanesifo seswekile.

Ukongeza, umzimba womntu awufane ufunxe i-sucralose.Inqaku elipapashwe kwiPhysiology and Behavior ngo-Okthobha ka-2016 lathi i-sucralose yeyona nto isetyenziswa ngokuqhelekileyo i-sweetener eyenziweyo emhlabeni.

Ngokwemigaqo ye-US Food and Drug Administration, i-sucralose eyamkelekileyo yemihla ngemihla yile: 5 mg okanye ngaphantsi kwekhilogram yobunzima bomzimba ngosuku.Umntu onobunzima be-60 kg kufuneka angadli ngaphezu kwe-300 mg ye-sucralose ngosuku.

2.2 I-Steviol glycosides (iStevia iswekile)

I-Stevia ingasetyenziselwa ukutya kwesifo seswekile

I-Stevia iswekile, ephuma kumagqabi esityalo se-stevia, ivela kuMbindi kunye noMzantsi Melika.

I-Stevia ayinazo iikhalori kwaye idla ngokusetyenziswa njenge-sweetener ekutyeni nakwiziselo.Ngokwenqaku elipapashwe kwi-Diabetes Care ngoJanuwari ka-2019, ii-sweeteners ezibandakanya i-stevia zinefuthe elincinci kwiswekile yegazi.

I-US Food and Drug Administration ikholelwa ukuba i-stevia ikhuselekile xa isetyenziswe ngokumodareyitha.Umahluko phakathi kwe-stevia kunye ne-sucrose kukuba i-stevia ayinayo iikhalori.Nangona kunjalo, oku akuthethi ukuba ukusebenzisa i-stevia endaweni ye-sucrose kunokunciphisa umzimba.I-Stevia imnandi kakhulu kune-sucrose, kwaye xa siyisebenzisa, sifuna nje kancinci.

I-Sloan Kettering Memorial Cancer Centre ibonise ukuba abantu baye babika ukuphendula kwesisu emva kokutya izixa ezikhulu ze-stevia.Kodwa ukuza kuthi ga ngoku, ayikaqinisekiswa luphando lwezenzululwazi oluthembekileyo.

I-Stevia iswekile: Ubumnandi ngamaxesha angama-250-300 eswekile yendalo, i-sweetener ecocekileyo, kunye nesongezo sokutya okuninzi.Ukusetyenziswa okuvumelekileyo: 7.9 mg okanye ngaphantsi ngekhilogram yobunzima bomzimba ngosuku.Umbutho wezeMpilo weHlabathi (i-WHO) ugqibe kwelokuba idosi ephezulu ekhuselekileyo yeswekile ye-stevia yi-4 mg ngekhilogram yobunzima bomzimba ngosuku.Ngamanye amazwi, ukuba ubunzima bakho buyi-50 kg, isixa seswekile ye-stevia enokuthi isetyenziswe ngokukhuselekileyo ngosuku yi-200 mg.

2.3 I-Aspartame-i-sweetener ene-calorie ephantsi

I-sweetener ephantsi kweekhalori

I-Aspartame sisiswiti esingenazo izondlo esingenazo izondlo esinobumnandi obuphindaphindwe ngama-200 kuneswekile yendalo.Nangona i-aspartame ingekho njenge-zero-calorie njengezinye izimuncumuncu ezenziweyo, iaspartame isephantsi kakhulu kwiikhalori.

Nangona i-US Food and Drug Administration ikholelwa ukuba kukhuselekile ukusebenzisa i-aspartame, ingcali evela kwi-US Food and Drug Administration yabonisa ukuba uphando malunga nokhuseleko lwe-aspartame luneziphumo eziphikisanayo.Ingcali yathi: “Nangona udumo lweekhalori ezisezantsi lutsala abantu abaninzi abaneengxaki zobunzima, iaspartame izise iziphumo ezininzi ezimbi.”

Izifundo ezininzi zezilwanyana zidibanise i-aspartame kwi-leukemia, i-lymphoma kunye nomhlaza wamabele.Olunye uphando lubonise ukuba i-aspartame inokunxulumana ne-migraine.

Nangona kunjalo, i-American Cancer Society yabonisa ukuba i-aspartame ikhuselekile, kwaye uphando alufumananga ukuba i-aspartame yonyusa umngcipheko womhlaza ebantwini.

I-Phenylketonuria sisifo esinqabileyo esingenakwenza i-metabolize phenylalanine (inxalenye ephambili ye-aspartame), ngoko ke i-aspartame ayifanele isetyenziswe.

I-US Food and Drug Administration ikholelwa ukuba idosi ephezulu ekhuselekileyo ye-aspartame yi-50 mg ngekhilogram yobunzima bomzimba ngosuku.Umntu onobunzima be-60 kg akanayo ngaphezu kwe-3000 mg ye-aspartame ngosuku.

2.4 Utywala beswekile

I-alcohol yeswekile (i-isomalt, i-lactose, i-mannitol, i-sorbitol, i-xylitol) ishukela efumaneka kwiziqhamo kunye nemifuno.Ayimnandi kunesucrose.Ngokungafaniyo neelekese zokwenziwa, olu hlobo lweelekese luqulethe umlinganiselo othile weekhalori.Abantu abaninzi bayisebenzisa endaweni yeswekile eqhelekileyo esulungekisiweyo kubomi babo bemihla ngemihla.Ngaphandle kwegama elithi "utywala beswekile", ayinayo utywala kwaye ayinayo i-ethanol njengotywala.

I-Xylitol, ecocekileyo, akukho zithako zongeziweyo

Utywala beswekile buya kwandisa ubumnandi bokutya, kunceda ukutya kugcine ukufuma, kuthintele ukugquma ngexesha lokubhaka, kunye nokongeza incasa ekutyeni.Utywala beswekile abubangeli ukubola kwamazinyo.Zinamandla aphantsi (isiqingatha se-sucrose) kwaye zinokunceda ukulawula ubunzima.Umzimba womntu awukwazi ukufunxa ngokupheleleyo utywala obunxilisayo, kwaye awunakuphazamiseka kancinci kwiswekile esegazini xa kuthelekiswa neswekile eqhelekileyo esulungekisiweyo.

Nangona i-alcohols yeswekile ineekhalori ezimbalwa kuneeswekile zendalo, ubumnandi bazo buphantsi, oku kuthetha ukuba kufuneka usebenzise ngaphezulu ukuze ufumane umphumo ofanayo wobumnandi njengeswekile yendalo.Kwabo bangabanga kakhulu ubumnandi, utywala obuswekile lukhetho olufanelekileyo.

Utywala beswekile baneengxaki ezimbalwa ezinxulumene nempilo.Xa isetyenziswe ngobungakanani obukhulu (ngokuqhelekileyo ngaphezu kwe-50 grams, ngamanye amaxesha iphantsi kwe-10 grams), i-alcohols yeswekile inokubangela ukuqunjelwa kunye nohudo.

Ukuba unesifo seswekile, i-sweeteners eyenziweyo inokuba lukhetho olungcono.Ngokutsho kweAmerican Diabetes Association, izimuncumuncu ezenziweyo zibonelela ngokhetho oluninzi kubathandi bezinyo eliswiti kwaye zinciphisa imvakalelo yokungadityaniswa noluntu.