Iziselo ezilungele abantu abanesifo seswekile

Sibuze ugqirha wezidlo uGenevieve Jardine ukuba aphendule lo mbuzo malunga neziselo ezinesifo seswekile ezivela kubantu baseMzantsi Afrika abaneswekile: “Intombi yam ikwiinaliti ze-insulin kwaye ayinakho ukutofa sonke isiselo esibandayo esifunayo. Wonke umntu uthi i-aspartame ayilunganga kuwe, ke angasela ntoni ngaphandle kwamanzi? ” UDi-ann Reid.

Iziselo ezilungele abantu abanesifo seswekile

Iswekile eninzi ekutyeni kwethu ivela kwiziselo eziphezulu kwi-sucrose kunye ne-fructose: iziselo ezihlwahlwazayo rhoqo, iziselo zamandla kunye neencindi zeziqhamo. Oku akubangeli kuphela iswekile yegazi, kodwa kukonyusa ukungenisa amandla ngokubanzi, okunokukhokelela ekuzuzeni ubunzima. Kungenxa yoko ezi zinto ziselwayo azilo ngcamango ilungileyo kubantu abanesifo seswekile.

Ke yintoni enye onokuyisela?

Iziselo ezineswekile eyenziweyo

Ezi zihle kakhulu  azinaswekile kwaye azinyusi manqanaba eswekile yegazi, kodwa uninzi lwazo luqukethe i-aspartame -isihloko sempikiswano eninzi iminyaka emininzi. Nangona i-aspartame inxulunyaniswa nomngcipheko owandayo womhlaza, ukuphazamiseka kwendlela oziva ngayo kunye nesifo seswekile, akukho nto ibonakalisiweyo kwaye i-FDA (Ukutya kunye noLawulo lwamaMayeza). Ke ngumbono olungileyo ukunciphisa inani leziselo ezineswekile eyenziweyo, ngakumbi ukuba usebenzisa ezinye izinto zokwenza incasa kwiti kunye nekofu.

Ijusi yeziqhamo

Ezi zihlala zibhida abantu abanesifo seswekile, kuba besithi “akukho shukela longezwa” kwileyibhile. Nangona ingekho iswekile eyongeziweyo, iijusi zeziqhamo ziphezulu kwiswekile ye-fructose enokuthi inyuse amanqanaba eglucose egazini. Ziifom egxile kwiswekile yendalo evela kwiziqhamo- ufumana yonke iswekile, kodwa akukho nanye ifayibha ekulungeleyo. Iglasi encinci yejusi yeziqhamo inokuba neswekile ephindwe kabini kunesiqwenga sesiqhamo!

Ingcebiso: Xa ujonga iilebheli zokutya, soloko ujonga umxholo wekhabhohayidrethi (ngokobungakanani benkonzo) kwaye hayi umxholo weswekile kuphela.

Nazi ezinye izimvo zeziselo kunye nangaphandle kwento enencasa yeswiti:

Iziphuzo zosuku olunye-icarb ephantsi enezinto zokuthambisa ezingezizo

• Ukutya iziselo ezihlwahlwazayo (i-Tab, Coke Light, Coke Zero, Sprite Zero, Fanta Zero njl.)
• Ukutya ukutya (ii-Brookes Low-Cal njl njl.)
• Iti ekhanyayo yomkhenkce (iLipton Iced Tea Lite njlnjl.)
• Amanzi amaminerali anencasa yokukhanya

Iziselo zemihla ngemihla – ezineecarb eziphantsi, akukho zimnandi

• Ijusi yelamuni esandula ukufakwa emanzini abandayo.
• Iti yemifuno eshushu okanye ebandayo eshushu (akukho swekile yongezwayo).
• Onke amanzi aqhwethayo angenabala.
• Iziqwenga zeziqhamo eziqunyiweyo (ezifana neerberberries, ilamuni okanye iorenji) ezifakwe emanzini ukuze zibe nencasa yeziqhamo ngaphandle kweswekile.

Phatha iziselo – i-carb ephakathi

Ezi ziphuzo zine-6 ukuya kwi-8g ye-carbohydrate ngokusebenza – isiqingatha senani leziselo eziqhelekileyo!

• Ijusi yetumato eyi-200ml (i-GI yasyo  iphantsi).
• Ijusi ye-GI ye-Lamberti ephantsi eyi-150ml.
• I-100ml ye-Energade Champ (i-GI ephantsi).

Ucinga ukuba sisiphi isifo seswekile esifanelekileyo? Sixelele ngabantu baseMzantsi Afrika abaneswekile!