Uyini Ushukela Kakhukhunathi? Izinzuzo Ezi-10 Zezempilo Zoshukela Lukakhukhunathi

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Uyazi ushukela kakhukhunathi kungenye indlela engcono kunoshukela ocwengekile? Ngakho-ke, uyini ngempela ushukela kakhukhunathi? Ushukela kakhukhunathi uwisi omuncu futhi obilisiwe wesundu lukakhukhunathi. Njengoba uphansi kokuqukethwe kwe-fructose futhi unenkomba ephansi ye-glycemic, ushukela kakhukhunathi ushukela omusha onempilo ohlwini. Kule ndatshana, sizobe sibhala ngezinzuzo zezempilo zikashukela kakhukhunathi.

Ushukela kakhukhunathi uyimpahla eshisayo emhlabeni wokudla wezempilo ngenxa yezinzuzo zayo ezinhle. Ushukela kakhukhunathi uqukethe iminonjana yamaminerali nama-antioxidants kanye nenani elifanayo lama-carbohydrate uma kuqhathaniswa noshukela omhlophe ojwayelekile.

Okunikeza ushukela kakhukhunathi onqenqemeni ngaphezu kwamanye amaswidi ukuthi awucwengiswanga noma ushintshwe ngamakhemikhali futhi awunazo izithako zokufakelwa.

Ushukela kakhukhunathi unikeza amavithamini namaminerali amaningi kunoshukela omhlophe wetafula. Iqukethe uvithamini C, i-potassium, i-magnesium, i-calcium, i-iron, ithusi ne-phosphorus. Futhi inamanani amancane ama-phytonutrients, afana ne-flavonoids, i-polyphenols, nama-anthocyanins.

Masifunde ukuze sazi izinzuzo zezempilo zikashukela kakhukhunathi.

1. Silungele Isifo Sikashukela

2. Izakhamzimba Eziningi Kunoshukela Ojwayelekile

3. Inkomba Ye-Glycemic Ephansi

4. Iqukethe i-Fructose encane

5. Kuhle KuGut

6. Kungukudla okulungele umhlaba

7. Ushukela Kakhukhunathi Ungadliwa Ukudla Kwe-Paleo

8. Kunciphisa ukuzuza kwesisindo

9. Kukhuphula ukujikeleza kwegazi

10. Kukhulisa Izinga Lamandla

1. Kungasiza Ukwelapha Isifo Sikashukela

Ushukela kakhukhunathi uqukethe i-fiber eyaziwa ngokuthi i-insulin esiza ukwehlisa ukumuncwa kwe-glucose, okuhle kulabo ababhekene nokukhathazeka ngesifo sikashukela. Ngokusho kwe-American Diabetes Association, abanesifo sikashukela bangasebenzisa ushukela kakhukhunathi njengesiphuzo ohlelweni lokudla ngesifo sikashukela, kodwa basebenzise ngobuningi obulinganiselwe. Ngoba iqukethe cishe ama-calories ayi-15 no-4 amagremu ama-carbohydrate njengoshukela ojwayelekile ocwengile.

2. Izakhamzimba Eziningi Kunoshukela Ojwayelekile

Ushukela ocolisiwe njalo nesiraphu yommbila ephezulu enama-calories angenalutho futhi aqukethe izakhamzimba ezibalulekile. Ngakolunye uhlangothi, ushukela kakhukhunathi unezakhi ezitholakala entendeni kakhukhunathi futhi lokhu kufaka i-iron, i-zinc, i-calcium, i-potassium, i-polyphenols, nama-antioxidants. Ngokusho kweFood and Research Institute, i-iron ne-zinc zitholakala cishe izikhathi eziphindwe kabili kushukela lukakhukhunathi kunoshukela owushukela.

3. Inkomba Ye-Glycemic Ephansi

Ushukela lukakhukhunathi uphansi ngokwenani le-glycemic index count uma kuqhathaniswa noshukela ocwengekile ophakeme kunkomba ye-glycemic. Ukudla okuphezulu kunkomba ye-glycemic kungakhuphula amazinga kashukela egazini lakho ukukhahlela ngokungazelelwe okuthathela phezulu amazinga akho e-insulin. Ngaphezu kwalokho, ushukela kakhukhunathi ugcwele i-insulin ebambezela ukumuncwa kwe-glucose.

4. Iqukethe i-Fructose encane

I-Fructose ihlukile koshukela oguqulwa ube ngamafutha kalula ngumzimba. I-Fructose ayidilizwa ngokushesha futhi isibindi siyayisiza ukuyiphula iholele ekwakhiweni kwe-triglycerides. Ukukhuphuka kwama-triglycerides egazini kungaholela ekunyukeni kwegazi, ukukhuluphala ngokweqile, isifo sikashukela, amazinga aphezulu we-cholesterol embi, kanye namazinga aphansi we-cholesterol enhle. Ushukela kakhukhunathi unamaphesenti angama-20 kuye kwangama-30 we-fructose kanye namaphesenti angama-70 kuye kwangama-75 e-sucrose.

5. Kuhle KuGut

I-fiber ekhona kushukela kakhukhunathi inamandla okukhuthaza ukukhula kwe-bifidobacteria yamathumbu. Le bifidobacteria yaziwa ngokusiza ukubuyisa amagciwane amahle esiswini futhi ikhulisa nokuzivikela komzimba wakho. Ngakho-ke, qala ukuba noshukela kakhukhunathi nsuku zonke ukuze uzuze izinzuzo.

6. Kungukudla okulungele umhlaba

Uyazi ukuthi ushukela kakhukhunathi uwukudla okulungele umhlaba? Yebo, i-United Nations Food and Agriculture Organisation yaqamba ushukela kakhukhunathi ngokuthi i-sweetener esimeme kunazo zonke emhlabeni. Izihlahla zisebenzisa amanzi amancane nophethiloli uma kuqhathaniswa nokukhiqizwa komoba. Ngakho-ke, ushukela kakhukhunathi awunazo izinto zokufakelwa futhi awuguqulwa ngamakhemikhali.

7. Ushukela Kakhukhunathi Ungadliwa Ukudla Kwe-Paleo

Ngokwe-Ultimate Paleo Guide, uma umuntu edla ukudla kwe-Paleo, ushukela kakhukhunathi uyindlela ongayisebenzisa ukwanelisa izinyo lakho elimnandi. Labo abafuna ukugcina indlela yokuphila ePaleo eqinile bangakhetha umpe lukakhukhunathi.

8. Kunciphisa ukuzuza kwesisindo

Ushukela kakhukhunathi mancane amathuba okuthi abambe iqhaza ekufakweni kwamafutha. Ushukela kakhukhunathi ube ngaphansi kokuqukethwe kwe-fructose kuzoholela ekutholeni isisindo esincane nokufakwa kwamafutha. I-fructose oyithola ezithelweni inempilo futhi inhle. Kepha ushukela ogcotshwe ngosawoti unamazinga aphezulu e-fructose, okungenampilo.

9. Kukhuphula ukujikeleza kwegazi

Okuqukethwe okusansimbi kushukela kakhukhunathi kuzosiza ukuthuthukisa ukujikeleza kwegazi lakho, okungakhuphula ngokwengeziwe i-oxygenation nokutholakala kwezakhi. Izinsiza zensimbi ekwakhekeni kwamaseli abomvu egazi namaseli abomvu aphansi angadala i-anemia, kufaka phakathi ubuthakathaka bemisipha, ikhanda elibuhlungu, ukukhathala, nezinkinga zesisu.

10. Kukhulisa Izinga Lamandla

Ushukela kakhukhunathi uqukethe izinto zokusetshenziswa ezizosiza ukukhulisa amandla akho. Futhi, lezi zinto zokusetshenziswa zithatha isikhathi eside ukuzicubungula emzimbeni, okusho ukuthi kuyavumelana kakhudlwana futhi namandla esikhathi eside amandla omzimba usuku lonke.

Ungayisebenzisa Kanjani Ushukela Kakhukhunathi?

Ushukela kakhukhunathi ungasetshenziswa ngendlela efanayo noshukela ojwayelekile ocwengiwe. Ushukela kakhukhunathi umnandi kunoshukela ojwayelekile, ngakho-ke kufanele kusetshenziswe inani elincane. Ingasetshenziswa kumalungiselelo e-dessert, ama-cocktails, ama-shakes, noma ama-smoothies wokuthola amandla amnandi.

Ungangeza noshukela kakhukhunathi etiyeni noma ekhofini yakho nasezitsheni ezinomsoco futhi.

Yabelana ngale ndatshana!

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