Zingaphi iigram zeswekile onokuthi uzitye ngosuku?
Yendalo vs. Iswekile eyongeziweyo
Iswekile ziicarbohydrates, kwaye zingumthombo wamandla okhethwa ngumzimba.Kukho iintlobo ezininzi zeswekile, kuquka:
- IGlucose: Iswekile elula eyibloko yokwakha iicarbohydrates
- I-Fructose: Njenge-glucose, lolunye uhlobo lweswekile elula efumaneka ngokwemvelo kwiziqhamo, imifuno yeengcambu kunye nobusi
- I-Sucrose: Eyaziwa ngokuba yi-table sugar, iquka iindawo ezilinganayo ze-fructose kunye ne-glucose
- ILactose: Iswekile eyenzeka ngokwendalo ebisini eyenziwe ngamalungu alinganayo eglucose kunye negalactose
Xa usitya iicarbohydrates, umzimba uyazohlula zibe yiglucose, esetyenziselwa amandla.
Iziqhamo, imifuno, iinkozo, iimbotyi kunye nobisi ziqulethe iswekile yendalo, kunye ne-fructose, i-glucose kunye ne-lactose yinxalenye yezi zinto zokutya.
Iswekile iyenzeka ngokwemvelo kummoba kunye neebhiti zeswekile njenge-sucrose.Nangona kunjalo, ezi zicutshungulwa ukwenza iswekile emhlophe, enokuthi emva koko ifakwe ekutyeni okucutshungulwayo kunye neziselo.
I-high fructose corn syrup (HFCS) yolunye uhlobo lweswekile eyongeziweyo eyenziwe ngombona, ngokwe-USDA.Ngelixa i-sucrose i-50% ye-glucose kunye ne-50% ye-fructose, i-HFCS iza kwiindidi ezimbini:
- I-HFCS-55, uhlobo lwe-HFCS ene-55% ye-fructose kunye ne-45% yeglucose esetyenziswa kwiziselo ezithambileyo
- I-HFCS-42, uhlobo lwe-HFCS ene-42% ye-fructose kunye ne-58% yeglucose esetyenziswa kwizinto ezibhakiweyo, iziselo kunye nokunye.
Nangona ubusi, isiraphu ye-maple kunye ne-agave ziyishukela zendalo, zibhekwa njengeswekile eyongezelelweyo xa zongezwa ekutya.Iswekile inokucutshungulwa kwaye yongezwe kukutya okuphantsi kwamagama ahlukeneyo, kubandakanywa iswekile eguqulweyo, isiraphu yengqolowa, i-dextrose, ijusi yemoba ephuphumayo, imolasses, iswekile emdaka, isiraphu yerayisi emdaka kunye nokunye.
Eyona mithombo yeswekile eyongeziweyo kwisidlo saseMelika zizimuncumuncu, iziselo ezithambileyo, iijusi, iimveliso zobisi ezinencasa ezifana nobisi olunencasa, iyogathi kunye ne-ayisikrimu, kunye neemveliso eziziinkozo ezisulungekisiweyo ezifana neesiriyeli ezineswekile.
Ingakanani iswekile ofanele uyitye ngosuku?
Ngokutsho kwe-USDA, ngokwe-avareji, umntu omdala waseMelika udla i-17 ye-teaspoons (i-68 grams) yeswekile eyongezelelweyo ngosuku.Esi sixa singaphezulu kwe-2020-2025 yeZikhokelo zeDietary for the Americans, ezicebisa ukunciphisa iikhalori ezivela kwiishukela ezongezelelweyo ukuya ngaphantsi kwe-10% ngosuku.Ngamacephe ali-12 okanye ama-48 eegram zeswekile ukuba ulandela i-2,000-calorie-per-day diet.
I-American Heart Association (AHA) inemida engqongqo kwaye incoma ukuba abafazi bangadli ngaphezu kwee-teaspoons ze-6 okanye i-24 grams yeswekile eyongeziweyo ngosuku kwaye amadoda ahlala phantsi kwee-9 teaspoon okanye i-36 grams yeswekile eyongezelelweyo ngosuku.
Ngelixa usenokungatyi idessert yonke imihla, khumbula ukuba iswekile eyongeziweyo inokufumaneka ekutyeni nakwiziselo ozonwabisayo.Ikofu enencasa, iparfait yeyogathi ethengwe evenkileni kunye nejusi eluhlaza zezinye zezinto ezinokubakho zeswekile eyongeziweyo.Unokufumana iswekile efihliweyo efihliweyo kwiisosi, ukunxitywa kwesaladi kunye nokutya okuninzi okuninzi, kukubeka ngaphezulu kosetyenziso lwakho lwemihla ngemihla olucetyiswayo.
Uyichonga njani iSwekile yeNdalo kunye neyoNgezelelweyo kuKutya?
Ngoku unokufumanisa ukuba kukho iswekile eyongeziweyo ekutyeni okupakishweyo, ngenxa yoLawulo lokuTya kunye neDrugs (i-FDA) ngokuyalela uhlaziyo lweleyibhile yeNutrition Facts ukukunceda wenze ukhetho olunolwazi.Ngemigaqo emitsha yelebula, iinkampani zokutya ngoku kufuneka zongeze umgca weswekile eyongezelelweyo kwipaneli yeNqaku leZondlo.Ungabona "Kubandakanya iigram ze-X zeswekile eyongezelelweyo" phantsi kwe "Iswekile" kwiphaneli.
Ngokomzekelo, ukuba ukutya kune-10 grams yeswekile kwaye ithi, "ibandakanya i-8 grams yeswekile eyongeziweyo" kwileyibhile yezondlo, ngoko uyazi ukuba kuphela i-2 grams yeswekile kwimveliso iyenzeka ngokwemvelo.
Khangela uluhlu lwezithako, kwakhona.Imveliso yeziqhamo ezomisiweyo, umzekelo, inokuthi "imango, iswekile," ngoko uyazi ukuba ezinye zeswekile zivela ngokwemvelo kwimango, kodwa ezinye zongezwa.Ukuba uluhlu lwezithako luthi kuphela, "imango," ngoko uyazi ukuba yonke iswekile kwimango eyomileyo iyenzeka ngokwemvelo kwaye akukho nanye eyongeziweyo.
Umgaqo omhle wesithupha kukuba iziqhamo, imifuno kunye neemveliso zobisi ezicacileyo zonke ziqulethe iswekile yendalo.Nantoni na eyenye mhlawumbi iyongezwa.
Kuthekani Ukuba Unesifo Seswekile?
Isiphakamiso se-AHA seswekile eyongeziweyo "ayifani nabantu abanesifo sikashukela," kusho uMolly Cleary, RD, CDE, i-dietitian ebhalisiweyo ye-Molly Clearly Nutrition esekelwe kwisixeko saseNew York.“Phantse wonke umntu uya kuzuza ngokucutha iswekile eyongeziweyo, kuquka abo banesifo seswekile;nangona kunjalo, iimali ezincinci zeswekile ezongeziweyo zinokusetyenzwa kwisondlo esilungeleleneyo, "utsho.
Ingcamango yokuba iswekile ibangela isifo seswekile yintsomi, ngokutsho kwe-American Diabetes Association.Nangona kunjalo, iswekile eyongezelelweyo inokukhokelela ekuzuzeni ubunzima, ukwandisa umngcipheko wohlobo lwe-2 yeswekile.Ukusela iziselo ezineswekile eninzi kuye kwanxulunyaniswa nohlobo lwesi-2 seswekile.
Ukuba usela isoda, iti eneswiti okanye ezinye iziselo eziswiti rhoqo, luluvo olulungileyo ukuphungula.Zama ukusebenzisa iswekile encinci kwiti yakho kunye nekofu, ukusela iiseltzers ezingenaswekile okanye ukongeza imifuno kunye neziqhamo (cinga i-mint, i-strawberry okanye i-lemon) emanzini wakho ukwenza ukuba kube mnandi ngakumbi.
Kuthekani Ukuba Ufuna Ukwehlisa Umzimba?
“Ingxaki ngeswekile kunye nokuncipha kobunzima [kwabaninzi] ayiyolekese, isoda namaqebengwana,” utsho uMegan Kober, RD, isazi sokutya esibhalisiweyo nomseki weNutrition Addiction.“Ingxaki zizitya zejusi [zinika] iismoothies…ezineekomityi ezi-2 zeziqhamo … kunye nezitya ze-acai [ezo] abantu bazilayishayo ukuze banciphise umzimba…kodwa [ezi zitya zinokubandakanya] 40, 50, kunye neegram ezingama-60 zeswekile…[ ifana ne] [inkonkxa] yepop.”
“Ubusi, iagave, iswekile yekhokhonathi—yiswekile yonke,” wongezelela.“Yonke le nto ibangela ukwenyuka kweswekile yegazi.Yonke le nto ibangela ukuba kukhutshwe i-insulin ngokukhawuleza.Konke kubeka umzimba wakho kwindlela yokugcina amafutha. "
Kwabo bayazibuza ukuba ingakanani iswekile ekufuneka bahlale phantsi kwayo ukuze banciphise umzimba, u-Kober uthi, “Ngaba ngokwenene uza kubala ukuba ingakanani iswekile oyityayo imini yonke, iswekile eyongeziweyo xa ithelekiswa neswekile yendalo?Hayi. Ndiyathandabuza,” utsho.Kunoko, “Yitya isiqhamo sibe sinye okanye zibe mbini ngosuku.Khetha amaqunube rhoqo kuba anefayibha eninzi kwaye aneswekile encinci kunezinye iziqhamo.”
Kwenzeka ntoni xa utya kakhulu iswekile?
Nangona umzimba udinga iswekile ukuze ube namandla, ngaba wakha wazibuza ukuba kwenzeka ntoni xa utya kakhulu?
Iswekile eyongezelelweyo igcinwa njengamafutha, okukhokelela ekuzuzeni ubunzima, umngcipheko wezifo ezininzi ezingapheliyo ezibandakanya isifo senhliziyo, isifo sikashukela kunye nomhlaza.
Izifundo zinxulumanisa ukutya iswekile eninzi kumngcipheko owonyukileyo wesifo sentliziyo, ngokwenqaku lika-2019 elipapashwe kuyoIiNkqubo zeKliniki yaseMayo.Ngapha koko, ukuthathwa okuphezulu kweecarbohydrates ezisulungekisiweyo (kubandakanya iswekile, umgubo omhlophe kunye nokunye) kuye kwadityaniswa nesifo se-metabolic syndrome, esiphawulwa ziimeko ezininzi, kubandakanya ukutyeba, ukonyuka koxinzelelo lwegazi, iswekile ephezulu yegazi kunye namanqanaba e-cholesterol engaqhelekanga, ngokwesiqhelo. 2021 upapasho kwiAtherosclerosis.
Kwelinye icala, ubungqina obuvela kwizifundo zophando ezininzi ezipapashwe kwi-2018Uphononongo lweNgcali ye-Endrocrinology & Metabolismicebisa ukutya okuphantsi kweswekile eyongeziweyo iyonke ihambelana nomngcipheko ophantsi wokuphuhlisa uhlobo lwe-2 yeswekile.Ukunciphisa ukufakwa kweswekile eyongezelelweyo apho kunokwenzeka ukuba kuzuze impilo yakho.
Umgca ongezantsi
Iswekile ihlala inedemon kodwa khumbula, ngumthombo wamandla okhethwa ngumzimba kwaye yongeza incasa ekutyeni.Ngelixa kukho amashwamshwam asempilweni ukwanelisa izinyo lakho eliswiti, gcina iliso kwiswekile eyongeziweyo, enokuchwechwela ekutyeni okubonakala kunempilo.Iswekile eyongeziweyo ayinaxabiso lesondlo kwaye igcinwa njengamafutha ukuba isetyenziswe ngokugqithisileyo.Iswekile eninzi kakhulu ekuhambeni kwexesha inokukubeka emngciphekweni wesifo sentliziyo, ukutyeba kakhulu, i-metabolic syndrome, isifo seswekile kunye nomhlaza.
Nangona kunjalo, musa ukuxinzelela kukho konke ukulunywa kweswekile, ngakumbi iswekile ekutyeni okupheleleyo njengeziqhamo kunye nemifuno.
Ixesha lokuposa: Aug-15-2023 
