Mangaki Amagremu Kashukela okufanele Udle Ngosuku?
Imvelo vs. Ushukela Ongeziwe
Ushukela ama-carbohydrate, futhi uwumthombo wamandla okhethwa ngumzimba.Kunezinhlobo eziningi zikashukela, okuhlanganisa:
- IGlucose: Ushukela olula oyisakhiwo samacarbohydrates
- I-Fructose: Njengeglucose, ingolunye uhlobo lukashukela olula olutholakala ngokwemvelo ezithelweni, ezitshalweni zezimpande noju
- I-Sucrose: Eyaziwa kakhulu ngokuthi ushukela wetafula, ihlanganisa izingxenye ezilinganayo ze-fructose ne-glucose
- I-Lactose: Ushukela otholakala ngokwemvelo obisini olwakhiwe izingxenye ezilinganayo ze-glucose ne-galactose
Uma udla ama-carbohydrate, umzimba uyawahlephula abe ushukela, osetshenziselwa amandla.
Izithelo, imifino, okusanhlamvu, okusanhlamvu kanye nobisi kuqukethe ushukela wemvelo, kanti i-fructose, i-glucose ne-lactose iyingxenye yalokhu kudla.
Ushukela uvela ngokwemvelo kumoba kanye ne-sugar beet njenge-sucrose.Kodwa-ke, lezi zicutshungulwa ukwenza ushukela omhlophe, ongase ufakwe ekudleni okugayiwe kanye neziphuzo.
I-high fructose corn syrup (HFCS) ingenye uhlobo loshukela owengeziwe owenziwe ngommbila, ngokwe-USDA.Nakuba i-sucrose ingu-50% we-glucose kanye no-50% we-fructose, i-HFCS iza ngezinhlobo ezimbili:
- I-HFCS-55, uhlobo lwe-HFCS oluno-55% fructose kanye no-45% weglucose esetshenziswa eziphuzweni ezithambile
- I-HFCS-42, uhlobo lwe-HFCS oluno-42% fructose kanye no-58% weglucose esetshenziswa ezimpahleni ezibhakiwe, eziphuzweni nokunye.
Nakuba uju, isiraphu ye-maple ne-agave kungushukela wemvelo, kubhekwa njengoshukela owengeziwe lapho wengezwa ekudleni.Ushukela ungabuye ucutshungulwe futhi wengezwe ekudleni okungaphansi kwamagama ahlukahlukene, okuhlanganisa ushukela ohlanekezelwe, isiraphu yommbila, i-dextrose, ijusi kamoba ehwamukile, ama-molasses, ushukela onsundu, isiraphu yerayisi ensundu nokunye.
Imithombo eyinhloko kashukela owengeziwe ekudleni kwaseMelika ama-dessert, iziphuzo ezibandayo, amajusi, imikhiqizo yobisi enoshukela efana nobisi olunambithekayo, iyogathi no-ayisikhilimu, kanye nemikhiqizo yokusanhlamvu ecolisisiwe enoshukela efana nezinhlamvu ezinoshukela.
Ungakanani Ushukela Okufanele Udle Ngosuku?
Ngokusho kwe-USDA, ngokwesilinganiso, umuntu omdala waseMelika udla amathisipuni angu-17 (amagremu angu-68) kashukela owengeziwe ngosuku.Leli nani lingaphezu kweZiqondiso Zokudla zika-2020-2025 zabantu baseMelika, ezincoma ukukhawulela amakhalori ukusuka kushukela owengeziwe abe ngaphansi kuka-10% ngosuku.Lokho amathisipuni angu-12 noma amagremu angu-48 kashukela uma ulandela ukudla okunamakhalori angu-2,000 ngosuku.
I-American Heart Association (AHA) inemikhawulo eqinile futhi incoma ukuthi abesifazane bangadli ngaphezu kwamathisipuni angu-6 noma amagremu angu-24 kashukela owengeziwe ngosuku futhi amadoda ahlale ngaphansi kwamathisipuni angu-9 noma amagremu angu-36 kashukela owengeziwe ngosuku.
Nakuba ungase ungadli uphudingi nsuku zonke, khumbula ukuthi ushukela owengeziwe ungatholakala ekudleni naseziphuzweni ozijabulelayo.Ikhofi elinondisiwe, iparfait yeyogathi ethengwe esitolo kanye nejusi eluhlaza ngezinye zemithombo engaba khona yoshukela owengeziwe.Ungase futhi uthole ushukela owengeziwe ofihliwe kumasoso, ukugqoka isaladi nokunye ukudla okuningi, okukubeka phezu kokusetshenziswa kwakho kwansuku zonke okunconyiwe.
Uwubona Kanjani Ushukela Wemvelo Nowengeziwe Ekudleni?
Manje ungathola ukuthi ingabe ukhona yini ushukela owengeziwe ekudleni okupakishiwe, sibonga i-Food and Drug Administration (FDA) ngokugunyaza ukubuyekezwa kwelebula le-Nutrition Facts ukukusiza wenze izinqumo ezinolwazi.Ngemithetho yelebula emisha, izinkampani zokudla manje kufanele zengeze umugqa woshukela owengeziwe kuphaneli Yamaqiniso Okudla.Ungase ubone okuthi “Kufaka amagremu angu-X kashukela owengeziwe” ngaphansi kokuthi “Oshukela” kuphaneli.
Isibonelo, uma ukudla kunamagremu angu-10 kashukela futhi ithi, "kuhlanganisa amagremu angu-8 kashukela owengeziwe" kulebula yamaqiniso okudla, khona-ke uyazi ukuthi amagremu angu-2 kuphela kashukela emkhiqizweni ayenzeka ngokwemvelo.
Bheka futhi uhlu lwezithako.Umkhiqizo wezithelo ezomisiwe, isibonelo, ungase uthi “umango, ushukela,” ukuze wazi ukuthi omunye ushukela uvela ngokwemvelo kumango, kodwa okunye kuyengezwa.Uma uhlu lwezithako luthi kuphela, "umango," khona-ke uyazi ukuthi wonke ushukela kumamango omisiwe uyenzeka ngokwemvelo futhi akekho oye wanezelwa.
Umthetho omuhle wesithupha ukuthi izithelo, imifino kanye nemikhiqizo yobisi engenalutho konke kuqukethe ushukela wemvelo.Cishe noma yini enye yengezwa.
Kuthiwani Uma Unesifo Sikashukela?
Isincomo se-AHA soshukela owengeziwe "akuhlukile kubantu abanesifo sikashukela," kusho uMolly Cleary, RD, CDE, isazi sokudla esibhalisiwe se-Molly Clearly Nutrition esizinze eNew York City.“Cishe wonke umuntu ubengazuza ngokunciphisa izinga lokudla ushukela, kuhlanganise nalabo abanesifo sikashukela;kodwa-ke, amanani amancane kashukela owengeziwe angasebenza ekudleni okunomsoco,” usho kanje.
Umcabango wokuthi ushukela ubangela isifo sikashukela uyinganekwane, ngokusho kwe-American Diabetes Association.Kodwa-ke, ushukela oweqile ungaholela ekuzuzeni isisindo, okwandisa amathuba okuba nesifo sikashukela sohlobo 2.Ukuphuza iziphuzo ezinoshukela kakhulu kuye kwaxhunyaniswa nesifo sikashukela sohlobo 2.
Uma uphuza i-soda, itiye elimnandi noma ezinye iziphuzo ezinoshukela njalo, kuwumqondo omuhle ukunciphisa.Zama ukusebenzisa ushukela omncane etiyeni nasekhofini lakho, uphuze ama-seltzers anezinongo ezingenashukela noma wengeze amakhambi nezithelo (cabanga i-mint, sitrobheli noma ulamula) emanzini wakho ukuze uwenze ajabulise kakhudlwana.
Kuthiwani Uma Ufuna Ukwehlisa Isisindo?
“Inkinga ngoshukela nokuncipha kwesisindo [kwabaningi] akuwona uswidi, i-soda namakhekhe,” kusho uMegan Kober, RD, isazi sezokudla esibhalisiwe nomsunguli weNutrition Addiction.“Inkinga ama-juice bars [anikeza] ama-smoothies… anezinkomishi ezi-2 zezithelo … nezitsha ze-acai [abantu] abalayisha kuzo ukuze behlise isisindo… nokho [lezi zitsha zingabandakanya] 40, 50, ngisho namagremu angu-60 kashukela…[ elifana ne- [can of] pop."
“Uju, i-agave, ushukela kakhukhunathi—konke kuwushukela,” uyanezela.“Konke kubangela ukwenyuka kukashukela egazini.Konke lokhu kubangela ukukhishwa kwe-insulin esheshayo.Konke kubeka umzimba wakho kumodi yokugcina amafutha.”
Kulabo abazibuzayo ukuthi ungakanani ushukela okufanele bahlale ngaphansi kwabo ukuze behlise isisindo, u-Kober uthi, “Ingabe ngempela uzohlanganisa ukuthi ungakanani ushukela owudla usuku lonke, ushukela owengeziwe uma uqhathaniswa noshukela wemvelo?Cha. Ngiyakungabaza,” usho kanje.Kunalokho, “Yidla isithelo esisodwa noma ezimbili ngosuku.Khetha amajikijolo kaningi ngoba ane-fiber eningi futhi anoshukela omncane kunezinye izithelo.”
Kwenzekani Uma Udla Ushukela omningi?
Nakuba umzimba udinga ushukela ukuze uthole amandla, ingabe wake wazibuza ukuthi kwenzekani uma uwudla kakhulu?
Ushukela owengeziwe ugcinwa njengamafutha, okuholela ekuzuzeni isisindo, isici esiyingozi sezifo eziningi ezingapheli ezihlanganisa nesifo senhliziyo, isifo sikashukela kanye nomdlavuza.
Ucwaningo luxhumanisa ukudla ushukela omningi engozini eyandayo yesifo senhliziyo, ngokwendatshana yango-2019 eshicilelwe kuI-Mayo Clinic Proceedings.Eqinisweni, ukudla okuphezulu kwama-carbohydrate acwengekile (okuhlanganisa ushukela, ufulawa omhlophe nokunye) nakho kuye kwaxhunyaniswa nesifo se-metabolic, esibonakala ngezimo eziningi, okuhlanganisa ukukhuluphala, ukukhuphuka komfutho wegazi, ushukela ophezulu wegazi kanye namazinga e-cholesterol angajwayelekile, 2021 ukushicilelwa kuI-Atherossteosis.
Ngakolunye uhlangothi, ubufakazi obuvela ezifundweni eziningi zocwaningo ezishicilelwe ngo-2018 ngoUkubuyekezwa Kochwepheshe Kwe-Endrocrinology & Metabolismiphakamisa ukuthi ukudla okuphansi koshukela owengeziwe kuhlotshaniswa nokuncipha kwengozi yokuba nesifo sikashukela sohlobo 2.Ukunciphisa ushukela owengeziwe lapho kungenzeka khona kuzuzise impilo yakho.
Umugqa Ophansi
Ushukela uvame ukuba namademoni kodwa khumbula, uwumthombo wamandla okhethwa ngumzimba futhi wengeza ukunambitheka ekudleni.Nakuba kukhona ukudla okulula okunempilo ukwanelisa izinyo lakho elimnandi, hlala ubhekile ushukela owengeziwe, ongangena ekudleni okubonakala kunempilo.Ushukela owengeziwe awunaso umsoco futhi ugcinwa njengamafutha uma udliwe ngokweqile.Ushukela omningi ngokuhamba kwesikhathi ungakubeka engcupheni yesifo senhliziyo, ukukhuluphala ngokweqile, i-metabolic syndrome, isifo sikashukela kanye nomdlavuza.
Noma kunjalo, ungacindezeli kukho konke ukulunywa ushukela, ikakhulukazi ushukela ovela ekudleni okugcwele njengezithelo nemifino.
Isikhathi sokuthumela: Aug-15-2023 
