Ubumnandi bungenye yezinto eziyisisekelo zokudla kwansuku zonke.Nokho, abantu abanesifo sikashukela, isifo senhliziyo, ukukhuluphala… kudingeka balawule amaswidi.Lokhu ngokuvamile kubenza babe nomuzwa wokuthi ukudla kwabo akunambitheki.Kwavela ama-sweeteners.Ngakho-ke yiluphi uhlobo lwe-sweetener olungcono?Lesi sihloko sizokwethula kuma-sweeteners ajwayelekile emakethe futhi sithemba ukuthi azoba usizo kuwe.

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Ama-sweeteners abhekisela kwezinye izinto ngaphandle kwe-sucrose noma isiraphu engakhiqiza ubumnandi.

Kubantu abanesifo sikashukela, indlela enengqondo kakhulu ukusebenzisa ama-sweeteners, angeke akhuphule ushukela wegazi njengeglucose.

1. Izinzuzo zamaswidi kubantu abanesifo sikashukela

Ama-sweeteners okwenziwa nawo angasiza ekulawuleni isifo sikashukela

Ama-sweeteners (ushukela wokwenziwa) ngokuvamile awawuthinti kakhulu ushukela osegazini weziguli ezinesifo sikashukela.Ngakho-ke, abantu abanesifo sikashukela bangasebenzisa ama-sweeteners.

Ama-sweeteners asetshenziswa kakhulu embonini yasendlini neyokudla.Ngaphezu kwalokho, iphinde isetshenziselwe ukwandisa ubumnandi betiye, ikhofi, i-cocktails nezinye iziphuzo, kanye nama-dessert, amaqebelengwane, izinto ezibhakiwe noma ukupheka kwansuku zonke.Nakuba indima yama-sweeteners iwukusiza ukulawula isisindo kanye noshukela egazini, kusadingeka ukuthi isetshenziswe ngokulinganisela.

"Ingabe ama-sweeteners alungile?"Ngokusho kochwepheshe bezokwelapha, uma wazi ukuthi ungasebenzisa kanjani ama-sweeteners, kuyoba kuhle kakhulu empilweni yakho.Njengoba i-sweetener ngokwayo iwuhlobo lukashukela olungenawo amandla, ngeke lwandise ushukela wegazi, ngakho-ke kufanele lunconywe ikakhulukazi ezigulini ezinesifo sikashukela ngokulawula ukudla.

Ngokuvamile, ukudla okuqukethe okoshukela konke akunashukela kulebula, kodwa lokhu akusho ukuthi akunawo amakhalori.Uma ezinye izithako zomkhiqizo ziqukethe ama-calories, ukusetshenziswa ngokweqile kusazokwandisa isisindo kanye noshukela wegazi.Ngakho-ke, ungalokothi udle ngokweqile ukudla okuqukethe ama-sweeteners.

2. Amaswidi abantu abanesifo sikashukela (amaswidi okwenziwa)

Ushukela wemvelo uvame ukuba namandla amaningi futhi ungakhuphula kalula amazinga kashukela egazini.Ngakho-ke, abanesifo sikashukela bangasebenzisa ama-sweeteners ekuphekeni nasekucubunguleni ukudla.Amaswidi amaswidi okwenziwa, cishe angenawo amandla futhi amnandi izikhathi eziningi kunoshukela ojwayelekile.Kuphephile ukusebenzisa ama-sweeteners ngokunengqondo.

2.1 I-Sucralose-isishukela esivame kakhulu

Ama-sweeteners afanele isifo sikashukela

I-Sucralose iyi-sweetener engeyona ikhalori, imnandi izikhathi ezingama-600 kunoshukela ojwayelekile, ukunambitheka kwemvelo, i-granular encibilikayo, futhi ngeke ishintshe emazingeni okushisa aphezulu, ngakho-ke ingasetshenziswa njengesinongo sezitsha eziningi zansuku zonke noma ukubhaka.

Lo shukela ulungele iziguli ezinesifo sikashukela sohlobo 2, ngoba i-sucralose imnandi izikhathi ezingama-600 kunoshukela futhi ayinamthelela kushukela wegazi.Lo shukela utholakala kumaswidi amaningi naseziphuzweni zabanesifo sikashukela.

Ngaphezu kwalokho, umzimba womuntu awuvamile ukumunca i-sucralose.I-athikili eyanyatheliswa ku-Physiology and Behavior ngo-Okthoba 2016 yathi i-sucralose iyi-sweetener yokwenziwa esetshenziswa kakhulu emhlabeni.

Ngokwemithethonqubo ye-US Food and Drug Administration, umthamo owamukelekayo wansuku zonke we-sucralose ngu: 5 mg noma ngaphansi ngekhilogremu ngayinye yesisindo somzimba ngosuku.Umuntu onesisindo esingama-60 kg akufanele adle ngaphezu kwama-300 mg we-sucralose ngosuku.

2.2 I-Steviol glycosides (ushukela we-Stevia)

I-Stevia ingasetshenziswa ekudleni kwesifo sikashukela

Ushukela we-Stevia, otholakala emaqabunga esitshalo se-stevia, udabuka eMelika Ephakathi naseNingizimu.

I-Stevia ayinawo ama-calories futhi ivame ukusetshenziswa njenge-sweetener ekudleni naseziphuzweni.Ngokwendatshana eshicilelwe ku-Diabetes Care ngoJanuwari 2019, ama-sweeteners afaka i-stevia anomphumela omncane kushukela wegazi.

I-US Food and Drug Administration ikholelwa ukuthi i-stevia iphephile uma isetshenziswa ngokusesilinganisweni.Umehluko phakathi kwe-stevia ne-sucrose ukuthi i-stevia ayinawo ama-calories.Kodwa-ke, lokhu akusho ukuthi ukusebenzisa i-stevia esikhundleni se-sucrose kunganciphisa isisindo.I-Stevia imnandi kakhulu kune-sucrose, futhi uma siyisebenzisa, sidinga kancane kuphela.

I-Sloan Kettering Memorial Cancer Centre iveze ukuthi abantu baye babika ukusabela kwamathumbu ngemva kokudla inqwaba ye-stevia.Kodwa kuze kube manje, ayikaqinisekiswa ucwaningo lwesayensi oluthembekile.

Ushukela we-Stevia: Ubumnandi buphindwe izikhathi ezingama-250-300 kunoshukela wemvelo, isishukela esimsulwa, kanye nesengezo ekudleni okuningi.Ukusetshenziswa okuvunyelwe: 7.9 mg noma ngaphansi ngekhilogremu ngayinye yesisindo somzimba ngosuku.I-World Health Organization (WHO) inqume ukuthi umthamo ophephile ophephile we-stevia ushukela ngu-4 mg ngekhilogremu yesisindo somzimba ngosuku.Ngamanye amazwi, uma isisindo sakho singama-50 kg, inani leshukela le-stevia elingadliwa ngokuphepha ngosuku lingama-200 mg.

2.3 I-Aspartame-i-sweetener enekhalori ephansi

I-sweetener enekhalori ephansi

I-Aspartame iyi-sweetener yokwenziwa engenamsoco ubumnandi bayo buphindwe izikhathi ezingama-200 kunoshukela wemvelo.Nakuba i-aspartame ingenawo amakhalori angu-zero njengamanye ama-sweeteners okwenziwa, i-aspartame isephansi kakhulu ngamakhalori.

Yize i-US Food and Drug Administration ikholelwa ukuthi kuphephile ukusebenzisa i-aspartame, uchwepheshe we-US Food and Drug Administration uveze ukuthi ucwaningo ngokuphepha kwe-aspartame lube nemiphumela engqubuzanayo.Lo chwepheshe uthe: “Nakuba idumela lama-kilojoule aphansi liheha abantu abaningi abanezinkinga zesisindo, i-aspartame ilethe imiphumela eminingi engemihle.”

Izifundo eziningi zezilwane ziye zaxhumanisa i-aspartame ne-leukemia, i-lymphoma kanye nomdlavuza webele.Olunye ucwaningo lubonise ukuthi i-aspartame ingase ihlotshaniswe ne-migraine.

Kodwa-ke, i-American Cancer Society yaveza ukuthi i-aspartame iphephile, futhi ucwaningo alukatholanga ukuthi i-aspartame yandisa ingozi yomdlavuza kubantu.

I-Phenylketonuria yisifo esiyivelakancane esingakwazi ukusebenzisa i-phenylalanine (ingxenye eyinhloko ye-aspartame), ngakho-ke i-aspartame akufanele idliwe.

I-US Food and Drug Administration ikholelwa ukuthi isilinganiso esiphezulu esiphephile se-aspartame singama-50 mg ngekhilogremu yesisindo somzimba ngosuku.Umuntu onesisindo esingama-60 kg akanawo ngaphezu kuka-3000 mg we-aspartame ngosuku.

2.4 Utshwala obushukela

Ama-alcohol kashukela (i-isomalt, i-lactose, i-mannitol, i-sorbitol, i-xylitol) ushukela otholakala ezithelweni namakhambi.Ayimnandi kune-sucrose.Ngokungafani namaswidi okwenziwa, lolu hlobo lwamaswidi luqukethe inani elithile lamakholori.Abantu abaningi bayisebenzisa esikhundleni sikashukela ocolisisiwe ojwayelekile empilweni yabo yansuku zonke.Naphezu kwegama elithi "utshwala obushukela", abuqukethe utshwala futhi ayinayo i-ethanol njengotshwala.

I-Xylitol, ehlanzekile, azikho izithako ezengeziwe

Utshwala obushukela buzokwandisa ubumnandi bokudla, busize ukudla bugcine umswakama, buvimbele ukuba nsundu ngesikhathi sokubhaka, futhi lwengeze ukunambitheka ekudleni.Utshwala obushukela abubangeli ukubola kwamazinyo.Anamandla aphansi (uhhafu we-sucrose) futhi angasiza ukulawula isisindo.Umzimba womuntu awukwazi ukumunca ngokuphelele uphuzo oludakayo lukashukela, futhi awuphazamiseki kancane kushukela osegazini uma uqhathaniswa noshukela ojwayelekile ocolisisiwe.

Nakuba utshwala obushukela bunamakholori ambalwa kunoshukela wemvelo, ubumnandi babo buphansi, okusho ukuthi kufanele usebenzise okuningi ukuze uthole umphumela wobumnandi ofanayo noshukela wemvelo.Kulabo abangafuni kangako ubumnandi, utshwala obushukela buyisinqumo esifanele.

Utshwala obushukela bunezinkinga ezimbalwa ezihlobene nempilo.Uma isetshenziswe ngamanani amakhulu (ngokuvamile angaphezu kwamagremu angu-50, ngezinye izikhathi aphansi ngamagremu angu-10), utshwala obushukela bungabangela ukuqunjelwa kanye nesifo sohudo.

Uma unesifo sikashukela, ama-sweeteners okwenziwa angaba yisinqumo esingcono.Ngokusho kwe-American Diabetes Association, amaswidi okwenziwa anikeza izinketho eziningi kubathandi bezinyo elimnandi futhi anciphise umuzwa wokunqanyulwa emphakathini.