Crystal Nelson
Abantu abaninzi bathanda ukutya okuswiti - nokuba kukwimo yeswekile yeshishini okanye i-sweeteners eyenziweyo. Kodwa ingakanani iswekile ngosuku esempilweni? Kwaye leliphi inani eliphezulu le-sweetener ofanele ukusela? I-PraxisVITA icacisa ukuba zeziphi izixa zemihla ngemihla ezicetyiswayo.
Ingakanani iswekile ngosuku? – Iingcebiso malunga nokusetyenziswa kweswekile
I-WHO incoma ukuba ungadli ngaphezu kweepesenti ezintlanu zeekhalori zemihla ngemihla ngendlela yeswekile. Ngokomyinge, oko malunga ne-25 grams ngosuku. Ngokutya kwekhalori ye-calories ye-2000 ngosuku, oko kuya kuba yi-calories ye-100 ngendlela yeswekile ecutshungulwayo. Oko kumalunga neebhari ezintlanu zetshokolethi okanye iglasi (250 milliliters) yesiselo esithambileyo esineswekile.
Oko kuthethwa apha yiswekile yasimahla kuphela, okt iswekile eyongezwa ekutyeni. Oku akubandakanyi iiswekile zendalo, ezifana nezo zifumaneka kubusi okanye kwijusi yeziqhamo.
Sweetener - ngaba kukho umda?
Ukuba ufuna ukugcina iikhalori kwiswekile yeshishini, uhlala usebenzisa i-sweeteners. Ingaba kwikofu, ngendlela yeelekese, okanye i-yogurt - sidibana nobumnandi bokwenziwa kwizinto ezininzi zokutya. Ekubeni amandla amnandi e-sweeteners yokwenziwa aphindwe kaninzi kuneswekile yeshishini, isixa esincinci sanele ukudala incasa emnandi. Kodwa leliphi inani eliphezulu le-sweetener onokuthi uyitye ngosuku?
Ngokutsho kwe-WHO, ukusetyenziswa kwee-sweeteners akunabungozi ukuba nje umda othile ungagqithiswanga. Ngoncedo lwezifundo ezininzi, i-WHO ichaze ixabiso elibizwa ngokuba yi-ADI (into eyamkelekileyo yemihla ngemihla). Ukusetyenziswa kobomi bemihla ngemihla kucingelwa.
Itheyibhile yesishwankathelo: isweetener eninzi ayinabungozi
I-Acesulfame (E950): i-9 milligrams ngekhilogram yobunzima bomzimba ngosuku
I-Aspartame (E 951): 40 milligrams ngekhilogram yobunzima bomzimba ngosuku
Cyclamate (E 952): 7 milligrams ngekhilogram ubunzima bomzimba ngosuku
I-Saccharin (E 954): i-5 milligrams ngekhilogram yobunzima bomzimba ngosuku
I-Sucralose (E 955): i-15 milligrams ngekhilogram yobunzima bomzimba ngosuku
I-Thaumatin (E 957): Ayimiselwanga (akukho nkxalabo yezempilo ngokusetyenziswa ngokweephaneli zeengcali)
I-Neohesperidin DC (E 959): 5 milligrams ngekhilogram yobunzima bomzimba ngosuku
I-Steviol glycosides (E 960): 4 milligrams ngekhilogram yobunzima bomzimba ngosuku
I-Neotame (E 961): 2 milligrams ngekhilogram yobunzima bomzimba ngosuku
Ityuwa yeAspartame acesulfame (E 962): Ayimiselwanga (iingcali azibonakalisi naziphi na iinkxalabo zempilo)
I-Advantame (E 969): 5 milligrams ngekhilogram yobunzima bomzimba ngosuku
Ndikubona njani ukutya okunezimuncumuncu ezenziweyo?
Ileyibhile yokutya okuqulethe izimuncumuncu kufuneka ithi "ezinezimuncumuncu". Ukuba iqulethe umxube weswekile yezoshishino kunye ne-sweeteners, ithi "ngeswekile kunye ne-sweeteners" kwimveliso.
Kwimeko yokutshintsha iswekile, elona xabiso liphezulu licetyiswayo ngosuku alichazwanga kuba iGunya loKhuseleko loKutya laseYurophu alikhange livakalise naziphi na iinkxalabo zempilo. Nangona kunjalo, ukutya okuqulethe ngaphezu kweshumi leepesenti zala ma-substitutes eswekile kufuneka kubhalwe njenge-laxative effect xa idliwe ngokugqithiseleyo (malunga ne-20-30 grams ngosuku), okt ekhokelela kwisifo sohudo.
Ezi ziindawo zeswekile ezivunyiweyo ngoku:
- I-Sorbitol (E 420)
- IMannitol (E 421)
- I-Isomalt (E 953)
- isiraphu yePolyglycerol (E 964)
- IMaltitol (E 965)
- ILactitol (E 966)
- I-Xylitol (E 967)
- I-Erythritol (E 968)
Kuluhlu lwezithako zemveliso equkethe izongezo, ezi zidweliswe, umzekelo, njenge "sweetener sorbitol" okanye "sweetener E 420".
