Akukho 100% wokudla okunempilo noma okuyingozi ngokuphelele. Lesi sitatimende sisebenza ngokuphelele kushukela, onezimfanelo ezizuzisayo nezilimazayo. Ziyini izinzuzo zezempilo kanye nokulimala koshukela? Funda ngalokhu ngemininingwane ephelele esihlokweni sethu.
Izinhlobo nezindawo zikashukela
Ushukela yi-disaccharide eyenziwe nge-glucose ne-fructose. Itholakala kwizithelo, amajikijolo nezithelo. Inani eliphakeme le-sucrose litholakala kuma-beet kashukela kanye nomhlanga, lapho kulungiswa khona lo mkhiqizo wokudla.
ERussia, ukukhiqizwa kwayo ushukela kusuka kuma-beet kwaqala kuphela ngo-1809. Ngaphambi kwalokho, kusukela ekuqaleni kwekhulu le-18, igumbi likashukela elasungulwa uPeter I lalisebenza. Wayephethe ukuthenga ushukela kwamanye amazwe. Ushukela waziwa eRussia kusukela ngekhulu le-11. Ushukela owenziwe nge-granulated usetshenziswa kakhulu ekuphekeni, ekubhekeni i-confectionery, ekheniweni, ekwenzeni amasoso nezinye izitsha eziningi.
Ushukela womoba
Lo mkhiqizo utholakala ngeziqu zesitshalo esingapheli - umoba. Ukukhishwa kwenziwa ngokuchoboza iziqu zezitshalo zibe yizicucu bese kukhishwa ujusi ngamanzi. Indlela yesibili yokukhipha ukusabalalisa kusuka ezintweni zokusetshenziswa ezichotshoziwe. Ijusi evelayo ihlanjululwa ngomcako osikiwe, oshisayo, obhekene nokuhwamuka kanye ne-crystallization.
Ushukela webhitrudi
Lolu hlobo lomkhiqizo lutholwa ngendlela efanayo noshukela ovela kummoba: ngokugaya ama-beet nokusabalalisa ngaphansi kwethonya lamanzi ashisayo. Ijusi ihlanzwa kusuka kumathremu, ihlungiwe, iphinde ihlanzwe nge-lime noma i-carbonic acid. Ngemuva kwenqubo yokucubungula eyinhloko, ama-molasses ahlukaniswa nezinto ezivelayo. Ngaphezu kwalokho, impahla eluhlaza ifakwe ukushisa okushisayo. Ngemuva kokupholisa nokomisa, umkhiqizo uqukethe i-99% sucrose.
Ushukela we-Maple
Isisekelo salo mkhiqizo ijusi le-maple kashukela. Ngokukhishwa kwayo, izimbobo ezijulile zibholwa emabhuleni entwasahlobo. Kungakapheli amasonto amathathu, kuphuma ujusi kuzo, uqukethe cishe i-3% ye-sucrose. Isiraphu ye-Maple ilungiswa kusuka kujusi, lapho izakhamuzi zamanye amazwe (ikakhulukazi, eCanada) zisebenzisa njengendawo ephelele kashukela kamoba.
Ushukela wesundu
Impahla eluhlaza yokukhishwa kwayo amahlumela amancanyana amnandi esundu. Imayini eningizimu-mpumalanga naseningizimu ye-Asia. Ukuthola i-sucrose, kusetshenziswa amahlumela ezihlahla zikakhukhunathi, ezichotshozwayo futhi zihwamuke. Lo mkhiqizo ubizwa ngokuthi ushukela kakhukhunathi. Iqukethe i-20% sucrose.
Ushukela wamagilebhisi
Ushukela wamagilebhisi utholakala kumagilebhisi amasha. Amagilebhisi acebile nge-sucrose ne-fructose. I-Sucrose itholakala kumagilebhisi kumele idlule emhlabeni we-diatomaceous. Njengomphumela wale nqubo, kukhishwa uketshezi olubonakalayo olubonakalayo ngaphandle kwephunga elimenyezelwe nokunambitheka kwangaphandle. Isiraphu emnandi ihambisana kahle nanoma yikuphi ukudla. Umkhiqizo uthengiswa womabili ngefomu le-liquid ne-powder.
Kulabo abadla ukudla okunempilo, ushukela wamagilebhisi kuyindlela enconyelwe ngokudla okunempilo ku-beet noma ushukela kamoba. Kodwa-ke, lo mkhiqizo ophephile futhi onobungani bemvelo akumele uhlukunyezwe, ikakhulukazi yilabo abancipha emzimbeni.
Ushukela wamabele
Lo mkhiqizo awusetshenziswa kabanzi, ngoba ubisi lwesitshalo samabele luqukethe usawoti omningi wamaminerali nezinto ezifana nezinsini ezenza kube nzima ukuthola i-sucrose emsulwa. Amabele asetshenziswa njengenye impahla yokwenziwa kwezimayini ze-sucrose ezifundeni ezomile.
Izinhlobo ngezinga lokucwengwa
Ngokwesilinganiso sokuhlanzwa (ukucwengwa), ushukela uhlukaniswe waba:
- ushukela onsundu (izinto zokusetshenziswa zokuhlukahluka kokuhlanzwa);
- omhlophe (ehlutshiwe ngokuphelele).
Izilinganiso ezahlukahlukene zokucwenga zinquma ukwakheka komkhiqizo. Ukuqhathanisa ukwakheka kwemikhiqizo kuboniswa etafuleni. Ukuba nokuqukethwe cishe kwekhalori elifanayo, ziyehluka ngokuqukethwe kwezinto zokulandela umkhondo.
Izici | Ushukela omhlophe ocwengekile ovela kunoma iyiphi into eluhlaza | Ushukela kamoba ongachazwanga (eNdiya) |
| Okuqukethwe kwekhalori (kcal) | 399 | 397 |
| Amakhabhohayidrethi (gr.) | 99,8 | 98 |
| Amaprotheni (gr.) | 0 | 0,68 |
| Amafutha (gr.) | 0 | 1,03 |
| I-calcium (mg.) | 3 | 62,5 |
| I-Magnesium (mg.) | – | 117 |
| I-Phosphorus (mg.) | – | 22 |
| I-Sodium (mg) | 1 | – |
| Izinki (mg.) | – | 0,56 |
| Insimbi (mg.) | – | 2 |
| I-Potassium (mg.) | – | 2 |
Ithebula likhombisa ukuthi izinsalela zamavithamini nezamaminerali kushukela onsundu ziphakeme kunoshukela omhlophe ocwengileko. Lokho wukuthi, ushukela onsundu ngokuvamile unempilo kunoshukela omhlophe.
Landa itafula lokuqhathanisa lezinhlobo ezahlukene zikashukela lapha ukuze lihlale lisondele.
Izinzuzo zikashukela
Ukusetshenziswa okumaphakathi kukashukela kuletha izinzuzo ezithile emzimbeni. Ngokuqondene:
- Amaswidi awusizo kwizifo zobende, kanye nokwanda kwengcindezi yomzimba nengqondo.
- Kuphekwa itiye elimnandi ngaphambi kokunikelwa ngegazi (ngaphambi nje kwenqubo) ukuvimbela ukulahleka kwamandla.
- Ushukela uvuselela ukujikeleza kwegazi emgogodleni nasebuchosheni, futhi uvimbela izinguquko ze-sclerotic.
- Kukholakala ukuthi isifo samathambo ne-arthrosis akuvamile kulabo abanezinyo elimnandi.
Izici ezizuzisayo zalo mkhiqizo zivela kuphela ngokusetshenziswa okulingene komkhiqizo.
Ungakanani ushukela ongawudla ngosuku ngaphandle kokulimaza umzimba?
Okuvamile kumuntu omdala ngu-50 g ngosuku. Leli nani alihlanganisi ushukela owengezwe etiyeni noma ekhofini kuphela emini, kodwa futhi ne-fructose ne-sucrose etholakala kumajikijolo amasha, izithelo, nezithelo.
I-sucrose eningi itholakala kuzimpahla ezibhakiwe, i-confectionery nokunye ukudla. Ukuze ungeqi isabelo sansuku zonke, zama ukufaka ushukela omncane enkomishini yetiye noma uphuze itiye ngaphandle koshukela.
Ushukela olimazayo
Izici eziyingozi zalo mkhiqizo ziyabonakala lapho isilinganiso sokusetshenziswa kwansuku zonke sidlulwa njalo. Amaqiniso owaziwa kahle: amaswidi konakalisa lesi sibalo, alimaza koqweqwe lwawo amazinyo, avusa ukwakhiwa koqwembe emazinyweni e-caries.
| Isici | Ithonya |
| Ukwandisa amazinga e-insulin | Ngakolunye uhlangothi, amazinga aphezulu e-insulin avumela ukuthi kudliwe ukudla okwengeziwe. Kepha uma sikhumbula indlela eyinhloko yokusabela kwe-insulin "amaseli e-perforating", khona-ke singabona ukusabela okungalungile. Ikakhulu, impendulo ye-insulin eyeqile, esekelwa wukudla ushukela, iholela ekwandeni kwe-catabolism kanye nokwehla kwezinqubo ze-anabolic. Ngaphezu kwalokho, ngokushoda kwe-insulin (okungenzeka kungahlotshaniswa nesifo sikashukela), izinga le-oksijini egazini liyancipha ngenxa yokushintshwa kwama-molecule e-glucose. |
| Ukugcwalisa ngokushesha | Ukusutha okusheshayo okwenzeka ngenxa yokuqukethwe kwekhalori okwandisiwe kuyadlula ngokushesha futhi kwenze umuntu azizwe elambile futhi. Uma ingagculiseki, kuzoqala ukusabela kokuthambekela, okuzoqondiswa hhayi ekubhujisweni kwamafutha, kepha ekubhujisweni kwemisipha. Khumbula, indlala ingumngane omubi wokoma nokulahlekelwa isisindo. |
| Okuqukethwe kwekhalori ephezulu | Ngenxa yokumuncwa kwayo ngokushesha, kulula ukudlula ukudla kwakho ushukela. Ngaphezu kwalokho, i-carbohydrate eyireferensi inokuqukethwe kwekhalori okuphezulu kunakho konke. Njengoba kunikezwe ukuthi ushukela utholakala kuzo zonke izimpahla ezibhakiwe (okuyingxenye yamafutha), kwandisa ukuhanjiswa kwamafutha acid angadliwe ngqo edepho yamafutha. |
| Ukukhuthaza i-Dopamine | Ukuvuselelwa kwe-Dopamine kusuka ekusetshenzisweni kukashukela kwandisa umthwalo kuxhumano lwe-neuromuscular, okuthi, ngokusetshenziswa kwamaswidi njalo, kuthinte kabi ukusebenza ngesikhathi sokuqeqeshwa. |
| Umthwalo omkhulu esibindini | Isibindi sikwazi ukuguqula kuze kufike ku-100 g kashukela ngasikhathi sinye nokusetshenziswa njalo koshukela. Umthwalo owandisiwe ukhulisa ubungozi bokuwohloka kwamangqamuzana anamafutha. Okungcono kakhulu, uzothola umthelela ongajabulisi njengo "hangover omnandi." |
| Umthwalo omkhulu kumanyikwe | Ukusetshenziswa njalo kukashukela omnandi nomhlophe njalo kwenza amanyikwe asebenze ngaphansi kwengcindezi, okuholela ekutheni aguge ngokushesha. |
| Ingozi yokushiswa kwamafutha | Ukudla ama-carbs asheshayo kubangela izindlela eziningi ezihlangene eziyeka ukushiswa kwamafutha ngokuphelele, okwenza kube nzima ukusebenzisa ushukela njengomthombo we-carbohydrate ekudleni okunama-carb aphansi. |
Ezinye izakhiwo ezingezinhle
Kodwa-ke, izimfanelo ezingezinhle zamaswidi azigcini kulokhu:
- I-Sucrose ilola isifiso sokudla, ikhiphe ukudla ngokweqile. Ukweqisa kwayo kuphazamisa i-lipid metabolism. Zombili lezi zinto ziholela ekutholeni isisindo ngokweqile, zivusa i-atherosclerosis yemithambo.
- Ukudla amaswidi kwandisa amazinga kashukela egazini, okuyingozi enkulu kubantu abanesifo sikashukela.
- I-Sucrose "ishaya" i-calcium kusuka kuzicubu zethambo njengoba isetshenziswa ngumzimba ukunciphisa imiphumela kashukela (i-oxidation) kumanani we-Ph wegazi.
- Ukuzivikela komzimba ekuhlaselweni amagciwane kanye nama-bacteria kuyehla.
- Ukudalwa kwezimo ezinhle zokukhiqiza kabusha amabhaktheriya uma kwenzeka utheleleka ngezitho ze-ENT.
- Ushukela wandisa isimo sokucindezeleka komzimba. Lokhu kubonakala "ekubambeni" kwezimo ezicindezelayo ngamaswidi, okungathinti kabi isimo somzimba kuphela, kodwa futhi nasesizinda se-psycho-emotional.
- Uma unezinyo elimnandi, kumuncwa amavithamini B angaphansi.Lokhu kuthinta kabi isimo sesikhumba, izinwele, izinzipho, nomsebenzi wesistimu yenhliziyo nemithambo yegazi.
- Ososayensi e-University of Bath (UK) sebesungule ubudlelwano phakathi kwesifo i-Alzheimer nokusetshenziswa ngokweqile koshukela. Ngokusho kocwaningo, ukweqisa kwe-glucose egazini kuphazamisa ukuhlanganiswa kwe-enzyme elwa nalesi sifo esiwohlozayo. (umthombo - iGazeta.ru)
Kuthiwani ngoshukela onsundu?
Kukholakala ukuthi ushukela onsundu ongacoliswanga awuyongo njengesihlabathi esimhlophe. Eqinisweni, akuwona umkhiqizo uqobo lwawo oyingozi, kepha ukweqisa kwesilinganiso sokusetshenziswa kwawo. Kuyiphutha ukukholelwa ukuthi ukudla ngaphezu kuka-50 amagremu kashukela onsundu ngeke kulimaze umzimba wakho. Ngaphezu kwalokho, kukholelwa ukuthi amaphakethe amaningi kashukela ansundu emashalofini ezitolo zethu ezinkulu anoshukela ocwengekile onemibala, ongahlangene nakancane nomkhiqizo womoba onsundu wangempela.
Isiphetho
Izinzuzo nokulinyazwa koshukela emzimbeni womuntu akuhlotshaniswa nomkhiqizo uqobo, kepha kunokweqa kwesilinganiso sokusetshenziswa kwansuku zonke. Ukwedlula ushukela, kanye nokwenqatshwa okuphelele kwalo mkhiqizo, kuthinta ngokulinganayo ukusebenza kwezinhlelo nezitho zomzimba. Qaphela ukudla okudlayo ukuze uhlale uphilile kuze kube semdala.
