Siyazi ngakumbi indima yeswekile kwimpilo yethu kunye nendlela ukunciphisa ukusetyenziswa kwayo kunokuguqula umgangatho wobomi bethu. Ukutya okungenaswekile kuzuza umhlaba kwiishelufa zevenkile enkulu nakwiikliniki zezondlo, kodwa ingaba ukutya okuneswekile ephantsi okanye okungenaswekile kubandakanya ntoni? Ziziphi iingenelo ezibonelela ngazo kwaye unokuzisebenzisa njani ngaphandle kokuwela kwizinto ezigqithisileyo okanye iintsomi?
Kulo lonke eli nqaku, uya kufumanisa ngokweenkcukacha, ngendlela eyiyo, kwaye ngokusekelwe kubungqina besayensi, indlela ukuphelisa iswekile eyongezelelweyo kunye nokunciphisa ukusetyenziswa kweswekile kunokuba nefuthe elihle emzimbeni wakho. Siza kugubungela iiyantlukwano phakathi kweentlobo ezahlukeneyo zeswekile, iziphumo zokusebenzisa kakhulu, ezinye iindlela ezinempilo, kunye neengcebiso ezininzi zokuqinisekisa ukuba utshintsho lwakho lukhuselekile, luyonwabile, kwaye, ngaphezu kwako konke, luzinzile.
Kutheni uzikhathaza kangaka ngeswekile?
Siphila kuluntu apho iswekile ikhona kwiimveliso ezininzi kunye nokutya kwansuku zonke. Ngokwedatha evela kumaziko afana ne-NIH, kuqikelelwa ukuba abantu abadala banokutya ukuya kuthi ga kwi-15% yeekhalori zabo zemihla ngemihla kwiiswekile ezongeziweyo zodwa, zingabali iiswekile zendalo ezivela kwiziqhamo okanye kwiimveliso zobisi.
Oku kusetyenziswa kakhulu kweswekile, ngakumbi into ebizwa ngokuba "simahla" okanye "eyongeziweyo" iswekile ekhoyo kukutya okucutshungulweyo, iipastries, iziselo ezithambileyo kunye nokunye ukutya okusetyenzwa kakhulu, kunxulumene kakhulu Iingxaki zempilo ezinjengokutyeba, isifo se-metabolic, uhlobo lwe-2 yeswekile, isifo sentliziyo, uxinzelelo lwegazi, i-cholesterol ephezulu, ukudumba okungapheliyo, okanye isifo sesibindi esingesiso utywala., ngaphandle kokulibala indima yayo ehamba phambili ekubonakaleni kwamazinyo amazinyo.
I-World Health Organisation (WHO) icebisa ukunciphisa ukusetyenziswa kweswekile simahla ukuya ngaphantsi kwe-10% yeekhalori zemihla ngemihla, kwaye ngokufanelekileyo ngaphantsi kwe-5% kwiinzuzo ezinkulu. Oku kulingana nobuninzi beetipuni ezintandathu ngosuku kwi-2000-calorie yokutya. Nangona kunjalo, inyaniso kukuba imboni yokutya kunye nemikhwa yethu yentlalo yenza le njongo ibe nzima kakhulu.
Iintlobo zeswekile: Ingaba yonke iswekile iyafana?
Ngaphambi kokuphelisa nakuphi na ukutya, kufuneka ukwazi ukwahlula phakathi kweentlobo ezahlukeneyo zeswekile ezikhoyo ekutyeni:
- Iiswekile zangaphakathi: Zifumaneka ngokwemvelo kwisakhiwo seselula sokutya, njenge-fructose kwisiqhamo okanye i-lactose ebisi. Ezi swekile zihamba kunye nefiber, iivithamini, iiminerali, kunye ne-antioxidants, kwaye ukufunxa kwabo kuhamba kancinci kwaye kulawulwa ngumzimba.
- Iiswekile zasimahla: Ezi ziquka iiswekile ezongeziweyo ngumenzi, umpheki, okanye umthengi (njengeswekile yetafile emhlophe, ubusi, i-syrups, i-dextrose, i-sucrose, njl.), kunye nezo zikhoyo ngokwemvelo kwijusi, i-concentrate, okanye i-syrups, ezingenayo i-fiber yokutya kwasekuqaleni.
Isiphakamiso sokunciphisa ukusetyenziswa sijoliswe ngokukodwa kwishukela ekhululekile okanye eyongeziweyo, kungekhona ezo zifunyenwe ngokwemvelo kwiziqhamo okanye imifuno. Ngapha koko, iziqhamo ezipheleleyo, kude nokuthintelwa, kufuneka zibe yinxalenye yokutya okunempilo ngenxa yobutyebi bazo kwizondlo, i-fiber, kunye ne-antioxidants.
Iziphumo zokusetyenziswa kweswekile ephezulu
Phakathi kweziphumo ezibi eziphawulekayo zeswekile egqithisileyo ekutyeni zezi:
- Ukutyeba nokutyeba kakhulu: Iswekile inika iikhalori ezingenanto ezithi, ukuba azitshiswanga ngokusebenza ngokomzimba, zigcinwa njengamafutha.
- Uhlobo lwe-2 yeswekile: I-spikes ngokukhawuleza kunye nokuhla kwe-glucose kwandisa umngcipheko wokunganyangeki kwe-insulin kunye nokuphazamiseka kwe-metabolic dysregulation.
- Iingxaki zentliziyo: Ukusetyenziswa ngokugqithiseleyo kukhokelela ekwandeni kwe-triglycerides, uxinzelelo lwegazi, kunye nokuvuvukala okungapheliyo, okubeka intliziyo yakho kunye nemithambo yegazi engozini.
- Isifo sesibindi esinamafutha: Ukugqithisa kwe-fructose kunye ne-glucose kunokunyusa isibindi, ukukhuthaza ukuqokelela kwamafutha.
- Imingxunya kunye nempilo yomlomo engalunganga: Iswekile ityisa iintsholongwane emlonyeni, oyena nobangela wemingxuma kunye nesifo seentsini.
- Ukuguga kwangaphambi kwexesha: Uphononongo lubonisa ukuba iswekile eyongezelelweyo ikhawulezisa iinkqubo ezifana ne-glycation, echaphazela i-collagen kunye ne-elastin eluswini kunye nokukhuthaza imibimbi.
- Impembelelo engalunganga kwisimo sengqondo kunye nokusebenza kwengqondo: Ukusetyenziswa ngokugqithisileyo kuye kwanxulunyaniswa nomngcipheko owongeziweyo wokudakumba, ukuphazamiseka kwemizwelo, iingxaki zokugxila, kunye nomgangatho wokulala.
- Ukunciphisa amajoni omzimba: Iswekile eyongezelelweyo inokuthintela impendulo yokuzivikela kwizifo kunye neenkqubo ezivuthayo.
Ezi ngxaki zenziwa mandundu kukutya okungapheliyo, okuthi, nangona kungabonakali ngokukhawuleza, kwandisa imingcipheko njengoko iminyaka ihamba.
Izinto ezilungileyo zokutya okuphantsi okanye okungenaswekile
Ukudibanisa ukutya ngaphandle kweswekile eyongeziweyo kunye nokunciphisa ukusetyenziswa kwakho kweeshukela zamahhala kuneenzuzo ezininzi, zombini kunye nexesha elide:
- Ukulawula ubunzima obungcono: Ngokunciphisa iikhalori ezingenanto, kulula ukugcina okanye ukunciphisa umzimba, ukuthintela ukuqokelela kwamafutha.
- Uzinzo kumanqanaba amandla: I-Glucose spikes kunye namaconsi ayanyamalala, okukhokelela kumandla angaguqukiyo kunye nokudinwa okuncinci okanye ukuziva utyhafile emva kokutya.
- Impilo engcono yentliziyo: Iyanciphisa umngcipheko wesifo senhliziyo ngokulawula uxinzelelo lwegazi, i-cholesterol, kunye ne-triglycerides.
- Ukuthintelwa kwesifo seswekile kunye neengxaki ze-metabolic: Ukugcina amanqanaba e-glucose azinzileyo kuthintela ukuxhathisa kwe-insulin kunye nokuphuhliswa kohlobo lwe-2 yeswekile.
- Ulusu olusempilweni kunye nokuguga kancinci: Ukuphepha iswekile eyongezelelweyo kulibazisa ukubonakala kweempawu zokuguga kunye nokuphucula ukubonakala kwesikhumba.
- Ukuphucula impilo yesibindi: Umngcipheko wokuqokelelwa kwamafutha esibindi kunye neengxaki ezinxulumene nazo ziyancipha.
- Ukomeleza amajoni omzimba: Umzimba ulungele ukulwa nezifo kunye neenkqubo ezivuthayo.
- Umoya ongcono, ugxininiso kunye nokuphumla: Impembelelo entle kwimpilo yengqondo kunye nengqondo kunye nomgangatho wokulala uyabonwa.
- Impilo yomlomo: Imingxuma embalwa kunye nesifo seentsini.
Nokunciphisa okwethutyana, okunje ngeeveki ezisi-8, kunokuba nefuthe elihle kwimpilo yesibindi kunye neeparamitha zemetabolism, ngokwezifundo ezininzi zamva nje.
Iimpazamo eziqhelekileyo: Iintsomi kunye neenyaniso malunga neswekile
Ayiyiyo yonke into esiyivayo ngeswekile iyinyani, kwaye kukho iimpazamo eziqhelekileyo ezenza kube nzima ukugcina ukutya okunempilo:
- Susa isiqhamo: Ukutya okuninzi okugqithisileyo kunqanda iziqhamo, kucinga ukuba iswekile yaso iyingozi njengeswekile eyongeziweyo. Nangona kunjalo, sonke isiqhamo sinenzuzo kwi-fiber, i-antioxidants kunye nezondlo. Yintoni omele uyiphephe okanye unciphise i-juice kunye ne-smoothies: ngokuphelisa i-pulp kunye ne-fiber, iswekile kwisiqhamo ifakwe ngokukhawuleza, ivelise i-spikes ye-glycemic.
- Sukuzifunda iilebhile: Iswekile ifihla ngaphantsi kwamagama amaninzi kwiimveliso zamashishini: isiraphu yengqolowa, i-dextrose, i-sucrose, i-maltose, ubusi, i-panela, i-molasses, i-juice concentrates, njl.
- Ukubhidanisa iswekile kunye nekhalori ephantsi: Iindlela ezininzi ezinokuthi "azinaswekile" zinokuthi, ngelixa zinganyusi iswekile yegazi, zibonelele ngeekhalori okanye azisoloko zicetyiswa.
- Ukuzithemba ngokugqithisileyo kwiiswiti: Nangona ezinye izimuncumuncu zendalo okanye ezenziweyo zinokuba luncedo kutshintsho, kufuneka zisetyenziswe kancinci zinikwe impembelelo yazo enokwenzeka kwinkalakahla kunye ne-gut microbiota.
Ezinye iindlela ezisempilweni ukwenza iswiti
Ukuba ufuna ukunciphisa iswekile eyongezelelweyo ngaphandle kokuncama ubumnandi, kukho iindlela ezininzi zendalo kunye nezinempilo:
- Stevia: Sisityalo esinamandla amakhulu okuswiti kunye neekhalori zero. Ifanelekile kubantu abanesifo seswekile kwaye isetyenziswa ngokubanzi kwizidlo ezinempilo, incasa yayo inokwahluka ngokuxhomekeke kwi-brand. Kucetyiswa ukuba udibanise kakuhle kunye nezithako ezomileyo kwaye ulungelelanise ubuninzi bokunambitha.
- Xylitol: I-polyol ephuma ngokwemvelo enganyusi iswekile yegazi kwaye inobubele kumazinyo. Ingasetyenziselwa umlinganiselo ofanayo noshukela, nangona ukugqithisa kunokubangela ukuphazamiseka kokugaya.
- I-Erythritol: Enye i-alcohol yeswekile efunyenwe ngokwemvelo kwiziqhamo kunye nemifuno, iphantsi kweekhalori kwaye ingenayo impembelelo ebalulekileyo kumanqanaba eswekile yegazi.
- Sucralose: I-sweetener eyenziweyo iswiti kakhulu kuneswekile, enika phantse zonke iikhalori. Qaphela xa ubhaka, njengoko ubushushu bunokuguqula ubumnandi bayo.
- I-Fruit puree: Ibhanana ecujiweyo, iapile, okanye ithanga yongeza ubumnandi kunye nokuthungwa kwiiresiphi ezinje ngeekuki, iikeyiki, okanye iipanekuku ngaphandle kwesidingo seswekile eyongeziweyo okanye izimuncumuncu.
- Ubusi kunye nesiraphu yemaple: I-sweeteners yendalo, kodwa kufuneka isetyenziswe ngokumodareyitha, njengoko nayo iphakamisa amanqanaba e-glucose ngokukhawuleza.
- Iziqholo kunye namavumba: I-Cinnamon, i-vanilla, i-cardamom, okanye i-nutmeg inokuphucula ubumnandi ngaphandle kokufaka iswekile okanye iikhalori.
Iingcebiso ezisebenzayo zokunciphisa ukusetyenziswa kweswekile
Ukunciphisa iswekile kwisidlo sakho kunokuba ngumngeni, kodwa ukulandela izicwangciso ezithile kwenza kube lula kwaye kuzinzile:
- Yenze ngokuthe ngcembe: Inkalakahla idinga ixesha lokuziqhelanisa neencasa ezineswiti ezincinci. Qala ngokususa iswekile kwikofu yakho, unciphise ukuphindaphindwa kweelekese ozisebenzisayo, kwaye ujonge ezinye iindlela kwiimveliso zakho zesiqhelo.
- Hlala ufunda iilebhile: Ziqhelanise namagama amaninzi eswekile kwaye uphonononge izithako kwiisosi, izinxibo, izonka, iyogathi, kunye nokutya okucoliweyo.
- Ziphephe iziselo ezineswekile: Iziselo ezithambileyo, iijusi zemizi-mveliso kunye neeti ezipakishweyo zezona mithombo iphambili yeswekile eyongeziweyo. Khetha amanzi, i-infusions, iikofu, okanye iziselo ezisekelwe kwizityalo ezingenaswekile.
- Khetha ukutya okupheleleyo: Buyisela iisiriyeli ezimhlophe, isonka, irayisi kunye ne-pasta ngeenguqulelo ezipheleleyo, njengoko zikhupha iswekile kancinci kancinci kwaye zibonelele ngefiber satiating.
- Cwangcisa ukutya kwakho kunye nokutya: Ukugcina ukutya okunempilo kunye nezinye iindlela eziswiti zendalo (iziqhamo, amandongomane, iicookies zasekhaya ezingenaswekile) esandleni kuya kuthintela ukutya okungenampilo.
- Ukufundisa umlomo wakho: Ziqhelanise neencasa ezibukhali kwaye ufunde ukonwabela ubumnandi bendalo beziqhamo okanye izinongo. Kancinci, uya kufuna iswekile encinci ukufumana ukutya okunencasa.
- Lawula amacandelo: Nokuba imveliso ayinayo iswekile eyongeziweyo, oko akuthethi ukuba unokusela kakhulu. Ukumodareyitha ubungakanani beedessert kunye nokutya okulula, nokuba "zinempilo."
Ukugcina njani ukutya okunempilo okungenaswekile: imizekelo kunye nezinye iindlela
Ukugcina ukutya okunokulinganisela okusezantsi kwiswekile eyongeziweyo, okufanelekileyo kukuba:
- Khetha iziqhamo ezitsha endaweni yeejusi.
- Yitya imifuno, iimbotyi, iinkozo kunye namandongomane ngaphandle kweswekile eyongeziweyo.
- Faka imithombo yeprotheyini enqabileyo (inkukhu, intlanzi, i-tofu, amaqanda, ubisi lwendalo).
- Yenza izimuncumuncu zasekhaya usebenzisa iindlela ezizezinye ezifana nefreyi yeziqhamo okanye iziqholo ezimnandi.
- Khangela iimveliso kwivenkile ebhalwe ngokuthe ngqo "akukho swekile eyongeziweyo," uhlala ujonga uluhlu lwezithako.
Ukuba ufuna ukhetho olukhawulezayo, ngoku kukho iicookies "ezingenaswekile", izonka, imivalo, kunye needessert zamashishini, kodwa khumbula ukuba iswekile encinci ayisoloko ithetha ukuba zikhetho eziphilileyo zesondlo. Isiseko kufuneka sihlale sikukutya kwangempela kwaye, ukuba kunokwenzeka, senziwe ekhaya.
Yintoni onokuyilindela emva kokuyeka iswekile? Utshintsho olufutshane kunye nexesha elide
Iziphumo ezilungileyo zokunciphisa iswekile ziyabonakala ngaphakathi kweentsuku okanye iiveki ezimbalwa: ukuphucula isimo sengqondo kunye nokulala, ukwandisa amandla kunye nokugxila, ulusu oluphilileyo, kunye neminqweno embalwa emnandi. Ngexesha elide, umngcipheko wezifo ze-metabolic kunye ne-cardiovascular, iingxaki zesibindi, kunye nokuncipha kwengqondo kuyancipha kakhulu.
Kubalulekile ukuba uqaphele ukuba ngeentsuku ezimbalwa zokuqala, unokubona utshintsho kwisidlo kwaye, kwezinye iimeko, umnqweno othile weswekile okanye ukwanda kokucaphuka. Oku kuqhelekile kwaye kudla ngokunyamalala njengoko umzimba uqhelana nokutya okuncinci kweglucose esebenza ngokukhawuleza. Ukuba ukuhambelana kugcinwa, umzimba ulungelelanisa kwaye izibonelelo ziyaqhubeka kwaye zanda ngokuhamba kwexesha.
Ukwamkela ukutya okuncinci okanye okungenayo ishukela eyongeziweyo, kugxininise ekutyeni okutsha, ukutya kwendalo kunye nokunciphisa ukutya okucutshungulwayo, yenye yeenguqu ezintle ongayenza kwimpilo yakho yangoku kunye neyexesha elizayo. Undoqo kukumodareyitha, ulwazi, kunye nokuguquguquka, ngaphandle kwe-radicalism okanye izithintelo ezingeyomfuneko. Ngamanyathelo amancinci kunye nokunyamezela, inkalakahla yakho kunye nomzimba uya kufunda ukonwabela ubumnandi bokwenyani bokutya, ukufumana impilo entle, amandla kunye nomgangatho wobomi.