ISugar Substitutes: I-7 Healthiest Sweeteners

I-substitute yeswekile enempilo iphupha labantu abaninzi. Okusempilweni kuthetha ukuba iilekese ngexabiso eliphakathi azibangeli nakuphi na ukungonakali kwempilo. Ezinye zezona zimuncumuncu zisempilweni sizivezile azipheleli nje ekufakeni iswiti kodwa zikunika enye okanye enye inzuzo yezempilo.

IiSugar Substitutes ezinempilo - iiSweeteners ezisempilweni

Ubomi bunesiqingatha nje esihle ngaphandle kweswekile - ubuncinci kwabo banezinyo elimnandi. Ngelishwa, ngokwembono yezempilo, iswekile emhlophe eqhelekileyo ayinanto ngaphandle kokungonakali. Kwaye indawo yeswekile eqhelekileyo efana ne-sweeteners (aspartame, njl.) ayingcono kakhulu. Ke ngoko, sinikezela ngeendlela ezinempilo kuwe apha ngezantsi. Kubantu abangenaxesha elincinane lokufunda, sibhekisela kumqukumbelo osekupheleni kwesibhalo.

I-7 ye-sweeteners enempilo - imifuno yendalo

Ezinye iindlela zeswekile zihlala zisekelwe kwizityalo. Kuphela ubusi, i-lactose kunye ne-lactitol, indawo yeswekile eyenziwe kwi-lactose, i-non-vegan sweeteners. Kungenjalo, asazi nasiphi na isimuncumuncu esingeyiyo imvelaphi yezityalo. Nangona kunjalo, abafundi abaninzi bayabuza malunga neeswekethi ezisekwe kwizityalo, yiyo loo nto sixoxa ngayo apha konke konke.

Kubalulekile nge-sweetener esempilweni ukuba iphose inqanaba leswekile yegazi kunye nenqanaba le-insulin ekhosini kancinci kangangoko. Ngenxa yokuba iswekile ephezulu yegazi kunye namanqanaba aphezulu e-insulin kunye nokuguquguquka okuphindaphindiweyo kweswekile yegazi kukhuthaza iinkqubo ezingapheliyo zokudumba kwaye ezi ziqala ekuqaleni kwaso sonke isifo esingapheliyo - nokuba sibizwa ngokuba sisifo seswekile, i-rheumatism, uxinzelelo lwegazi oluphezulu, i-periodontitis, umhlaza okanye isifo sokuqina kwemithambo yegazi.

Ewe, nangona iingxaki ezifana ne-tinnitus, i-Alzheimer's, i-Parkinson, i-fibromyalgia, i-asthma, i-acne, kunye ne-allergies zihlala zihambelana nokuvuvukala okungapheliyo, ukunyanzeliswa kwe-pro-inflammatory lifestyle kunye nokuphucula ngamanyathelo okulwa nokuvuvukala-okubandakanya, kuyo nayiphi na imeko Isityalo esifanelekileyo- esekelwe iswekile endaweni enye.

Yeyiphi indawo yeswekile esempilweni oyikhethayo ixhomekeke ngakumbi kwindawo oyifunayo yesicelo. Kuba ayizizo zonke ii-sweetener ezinyibilikayo kwiti, ayizizo zonke ezilungele ukubhaka amaqebengwana kwaye ayizizo zonke izinto ezithatha indawo yeswekile ezinambitha kanye kwi (lupine) ikofu.

Indawo yeswekile esempilweni- iStevia

I-Stevia yenye ye-sweeteners - oku kuthetha ukuba unokufezekisa amandla okuswiti eswekile yetafile ngeemali ezincinci. I-Stevia kuthiwa imnandi ukuya kutsho kumaxesha angama-300 kuneswekile kwaye ke iyindawo yeswekile esekwe kwisityalo emangalisayo. Kwangaxeshanye, i-Stevia ayilitshintshi inqanaba leswekile yegazi kwaye i-pancreas ihlala ikhululekile (akufuneki ikhuphe i-insulin). I-Stevia ilungele abantu abanesifo seswekile kwaye ichasene nokubola kwamazinyo kakuhle kangangokuba i-stevia kudala yongezwa kwiintlama zamazinyo ezininzi.

I-Stevia yenza iswekile iziselo kunye needessert

I-Stevia yeyona nto ibalaseleyo kwaye isempilweni yeswekile endaweni yeti enencasa, ikofu, iqabane, ishukumo kunye nesmoothies okanye izimuncumuncu. Iti unokukhetha eyona yantlukwano yendalo ye-stevia, eyile, i-stevia leaf powder eluhlaza, amagqabi omisiweyo okanye - ukuba unesityalo se-stevia - kunye namagqabi amatsha. I-powder kunye namaqabunga yongezwa kwiti, yonke into itshiswa ngamanzi ashushu kwaye yonke into iphinda ihlanganiswe. Unokusela ngokulula i-stevia powder.

Kwikofu kukho iithebhu ezincinci ze-stevia kwi-dispenser echithwa ngokupheleleyo. Nangona kunjalo, asisajongani ne-stevia yendalo, kodwa kunye ne-sweeteners egxininiswe kakhulu ehlukanisiwe ne-stevia (i-steviol glycosides - eyaziwa kakhulu yi-stevioside). I-extracts ye-stevia enjalo ayifumaneki kuphela kwifom yethebhu, kodwa kunye ne-powder emhlophe okanye i-liquid form.

Govioside: ubumnandi obugqibeleleyo

Ngezinye iindlela zokupheka ezinje ngeekeyiki, ii-tarts kunye neepastries, nangona kunjalo, kunzima kakhulu ukusebenzisa i-stevia ecocekileyo ngokuchanekileyo kwaye uyithathe ngendlela yokuba incasa kwaye, ngaphezu kwakho konke, ukuhambelana kuyanelisa. Ukuba idosi ye-stevia iphezulu kakhulu, i-metallic aftertaste engathandekiyo iyenzeka. Kwakhona, i-stevia ithathwa kuphela ngamanani amancinci, ngoko ke uninzi lweeresiphi zekeyiki kunye neepastry ngoku azikho ngobuninzi.

Isisombululo sibizwa ngokuba yi-govioside. Lo ngumxube we-stevia kunye ne-erythritol (jonga ngezantsi) kumlinganiselo we-2:98. I-Govioside isondele kakhulu ekubeni yeyona nto ifanelekileyo yeswekile. Emva koko:

• I-Govioside i-calorie-free, oku kuthetha ukuba ineekhalori zero nge-100g.
• I-Govioside yi-zero carb, nangona iqulethe i-98 yeepesenti ze-carbohydrates ezivela kwi-erythritol, ezi azikho i-metabolized.
• IGovioside inencasa engathathi hlangothi, kodwa inamandla aphindwe kabini eswekile yeswekile yasekhaya eqhelekileyo. Oku kuthetha ukuba ukuba iresiphi ithi i-100 g yeswekile, uthatha i-50 g ye-govioside.
• I-Govioside ilungele amazinyo kuba i-stevia kunye ne-erythritol zinceda ngokuchasene nokubola kwamazinyo kunye nesifo seentsini.
• I-Govioside iswiti ngokuthembekileyo kwaye incasa engathathi hlangothi kangangokuba akukho mntu uqaphelayo ukuba idizethi okanye ipastry ekuthethwa ngayo ayinaswekile.
• I-Govioside ilungele abanesifo seswekile kwaye ayibangeli ukuguquguquka kweswekile yegazi.

Indawo yeswekile esempilweni – iErythritol

Njenge-xylitol, i-erythritol butywala beswekile, okt indawo yeswekile (kwaye ingeyiyo isweetener). Nangona kunjalo, ngokungafaniyo ne-xylitol, i-erythritol ineekhalori eziyi-zero kwaye isenamandla okuswiti ka-0.75, okuthetha ukuba yikota kuphela enganeno kuneswekile yetafile. Ngaba kwi-recipe umz. B. 20 g iswekile, bala inani elifunekayo le-erythritol ngokuphindaphinda inani leswekile ngo-1.25 okanye 1.3.

I-Erythritol incasa njengeswekile, okt. Kuba inokufihla incasa ekrakra ye-stevia, i-erythritol ihlala ixutywa ne-stevia. Kuba i-stevia yona ihlawula ukungabikho kobumnandi be-erythritol. I-Govioside - umxube we-stevia kunye ne-erythritol - iboniswe ngasentla.

I-Erythritol ifanelekile kakhulu kwisifo seswekile kuba ayichaphazeli amanqanaba e-insulin nangayiphi na indlela. Ukongeza, i-erythritol inobuhlobo namazinyo ngakumbi kune-xylitol. I-substitute yeswekile iyanciphisa i-plaque, i-neutralizes acids emlonyeni kwaye inciphisa ibhaktheriya ye-caries.

I-Erythritol ifumaneka ngokubiliswa kwiglucose, ephuma kumbona okanye kwingqolowa. Emva koko zonke izinto ezingafunekiyo zisuswa ngoncedo lobushushu, ukwenzela ukuba i-erythritol kuphela ihlale. Indawo yeswekile inyamezeleka ngcono kwisixokelelwano sokwetyisa kunexylitol. Kodwa nalapha kunokuvela kwisixa esithile kwi-flatulence, isifo sohudo kunye nesisu esibuhlungu.

Kulo mongo, izixa ukuya kuthi ga kwi-0.78 g erythritol ngekhilogram yobunzima bomzimba zithathwa njengekhuselekile (kubantwana malunga ne-0.6 g / kg ubunzima bomzimba). Nangona kunjalo, qala ngeedosi ezincinci kwaye uvavanye ukunyamezela kwakho komntu ngamnye. Apha unokufunda zonke iinkcukacha malunga ne-erythritol.

Indawo yeswekile esempilweni – iXylitol

I-Xylitol (ekwabizwa ngokuba yi-birch sugar) sesinye isimuncumuncu esisempilweni ngokufanelekileyo. I-Xylitol yenye yezinto ezithatha indawo yeswekile/iziselo ezinxilisayo zeswekile – kwaye kusapho olunye njenge-sorbitol, i-mannitol, i-erythritol njl.njl. I-Xylitol iqhele ukwenziwa ngokushiyeka kwezikhwebu zombona; Nangona kunjalo, abanye abathengisi be-xylitol basabonelela nge-xylitol, ekuthiwa ngokwesiko ivela kwi-birch wood. Nangona kunjalo, umphumo - nokuba uvela kumbona okanye kwi-birch - iyafana. I-Xylitol ke ngoko ayisiyonto ibambela iswekile yokwenziwa, kodwa yenziwe ngezinto ezikrwada ezisekwe kwizityalo.

I-Xylitol ikwaveliswa ngobuninzi ukuya kuthi ga kwi-15 grams ngexesha le-metabolism yamandla emzimbeni womntu, ukuze ingabi yinto ephuma ngaphandle. Nangona kunjalo, njengakuzo zonke izinto ezithatha indawo yeswekile, izixa ezikhulu zexylitol zinokuba nefuthe le-laxative. Nangona kunjalo, idosi efanelekileyo ngumntu kakhulu. Kucingelwa ukuba i-0.5 grams ngekhilogram yesisindo somzimba inyamezeleke kakuhle. Siyazi nokuba umzimba unokuqhela kancinci kancinci kwizixa ezikhulu zexylitol. Oku akunjalo nakwezinye iindawo zeswekile ezifana ne-sorbitol.

I-Xylitol ayiwanyusi ngokubonakalayo amanqanaba eswekile yegazi okanye amanqanaba e-insulin kwaye ngenxa yoko ineempembelelo ezichasayo. Nangona kunjalo, impembelelo entle ye-xylitol kwimpilo yamazinyo iyaziwa ngakumbi. Izifundo ezahlukeneyo zibonise ukuba i-xylitol inokunqanda ukubola kwamazinyo, i-plaque kunye neengxaki zeentsini kakuhle. Iinkcukacha zinokufumaneka apha: I-Xylitol yokhathalelo lwamazinyo olugqibeleleyo, ekwachaza nendlela yokuhlamba umlomo wakho ngexylitol yonke imihla.

Ngokobungakanani, i-xylitol isetyenziswa kanye ngendlela efanayo neswekile, yiyo loo nto iyindawo yeswekile edumileyo. Ngoko utshintshisa nje iswekile nge-xylitol - kodwa (njengoko kukhankanyiwe ngasentla) uhlala ukwimali onokuyinyamezela kakuhle okanye oqhelene nayo.

Ngemvubelo inhlama, nangona kunjalo, enye ishukela eyongezelelweyo kufuneka yongezwe (i-1 ukuya kwi-2 ithispoons), ekubeni imvubelo idinga "ukutya".

Kwakhona qiniseka ukuba akukho nja inokuba nakuphi na ukutya okufakwe switi nge-xylitol, kuba i-xylitol inefuthe elahlukileyo kwi-canine organism kunomzimba womntu kwaye inokubulala izinja (kumanqanaba e-3 ukuya kwi-4 grams ye-xylitol ngekhilogram nganye. ubunzima bomzimba, obufikeleleka ngokukhawuleza kwizinja ezincinci). I-Xylitol ibangela ukonyuka okunamandla kakhulu kwe-insulin ezinjeni kwaye emva koko ukwehla ngequbuliso kumanqanaba eswekile yegazi.

Indawo yeswekile esempilweni-Yacon

IYacon (Smallanthus sonchifolius) sisityalo esiyinzalelwane eMzantsi Melika. Isetyenziswe apho njengesityalo esinesondlo kunye namayeza kangangeenkulungwane. Kukholelwa ukuba i-Yacon inokunceda kwisifo seswekile, isifo sezintso kunye neengxaki zokugaya ukutya, nto leyo eyona nto iyinyani ngokwenene.

Ingcambu yebhalbhu ye-yacon ibonakala ngathi ikhumbuza ibhatata. Indawo yeswekile emnandi kwaye esempilweni kakhulu inokwenziwa kwi-yacon: isiraphu ye-yacon kunye nomgubo we-yacon. Zombini zisezincinci kakhulu ii-sweeteners ezaziwayo - hayi kancinci ngenxa yokuba ukuthengisa kwabo kwi-EU kwavalwa ixesha elide.

Xa usenza umgubo we-yacon, ingcambu ye-yacon inqunyulwa ibe ziingceba, ifakwe ijusi kwaye iphelelwe ngamanzi de kube ngumgubo kuphela oseleyo. Ukuba ufuna ukwenza isiraphu ye-yacon, uqala ucinezele ijusi ephuma engcanjini, uyihluze kwaye uyijiye ukuze ihambelane nesiraphu. Isiraphu kunye nomgubo zinobumnandi obuthambileyo kwaye yeyona mithombo mibini ilungileyo ye-fructooligosaccharides, esizisa kweyokuqala yeenzuzo ezininzi zempilo zeYacon:

• I-Fructooligosaccharides zi-prebiotic kunye nencasa emnandi yeentsinga ezinyibilikayo. Isiraphu ye-yacon iqulethe i-40 - 50 yeepesenti ze-fructooligosaccharides, ezisebenza njengokutya kweentyantyambo zamathumbu ezixhamlayo, ziluncedo kakhulu kwimpilo yamathumbu kunye nokulawula ukugaya. Kungenxa yoko le nto isiraphu ye-yacon kunye ne-yacon powder zisebenza kakuhle ngenxa yokuqhinwa okungapheliyo.
• I-fructo-oligosaccharides yeyamaqela e-carbohydrates, kodwa njenge-roughage ayityiwa, ngoko ke ayingeni egazini - njengeswekile - kwaye ngoko ayinyusi ubunzima bomzimba okanye amanqanaba eswekile yegazi. Ngenxa yoko, i-Yacon kuthiwa ine-index ye-glycemic ephantsi kakhulu.
• I-Yacon iphinda incede ukuhlangabezana neemfuno zamaminerali, ezingenakuthiwa ngeswekile. Nangona iswekile ibonelela ngeeminerali ezimbalwa kakhulu, i-yacon powder iqulethe i-130 mg ye-calcium, i-860 mg ye-potassium, kunye ne-2.9 mg yentsimbi nge-100 grams.
• Iimveliso zeYacon zibonelela ngeekhalori ezisezantsi kakhulu kuneswekile yetafile kunye nobusi, okuthetha ukuba iilekese ze-yacon zezinye zeendlela ezisezantsi zeswekile.
• Isiraphu ye-Yacon kunye ne-yacaon powder zifanelekile kakhulu kwi-diabetics kuba zinceda ukunciphisa umzimba kunye nokunciphisa ukumelana ne-insulin (i-diabetes precursor).

Isiraphu yeYacon kunye ne-yacon powder incasa kamnandi kamnandi kwaye, njengento emnandi kunye neswekile esekwe kwisityalo endaweni yeswekile, ihamba kakuhle ngakumbi kwiidessert, izinxibo, iidiphu, i-muesli, i-shakes kunye nesmoothies. Kuba umgubo we-yacon uswiti kancinci kunesiraphu, umgubo awufane usetyenziswe.

Indawo yeswekile esempilweni – Imihla

Iziqhamo ezomileyo zithatha indawo yeswekile yendalo kwaye isempilweni. Nangona kunjalo, iziqhamo ezininzi ezomisiweyo zinencasa ethile yazo kwaye ngoko ke azihambi kakuhle nazo zonke izitya - kuba iirasentyisi zinambitha njengeerasintyisi, iiprunes ezifana neplums, amakhiwane anjengamakhiwane kunye namapere afana namapere.

Imihla, nangona kunjalo, inobumnandi obuphakathi ngokuthelekisayo, yiyo loo nto inokusetyenziswa kakuhle kakhulu njengeswiti. Ukuba wenza isuphu, i-sauces, i-purees yeziqhamo, i-smoothies, i-shakes, njl. kunye ne-blender kwaye ufuna ubumnandi obuncinci, unokongeza nje usuku okanye ezimbini kwi-blender.

Nangona kunjalo, unokwenza ngokulula "isiraphu yomhla" ukusuka kwimihla. Nangona kunjalo, le isiraphu yasekhaya ayinanto yakwenza nesiraphu yomhla ekhoyo ngokuthengiswayo. Le yokugqibela iquka ijusi ebilisiweyo yedati. Nangona kunjalo, isiraphu yomhla yasekhaya ayibiliswanga kwaye ayiquki ijusi yomhla.

Thatha nje imihla eyomileyo, susa imingxuma kwaye ubeke imihla kwi-blender enesantya esiphezulu. Yongeza amanzi okanye ijusi ye-orenji esandula ukucudiswa kwaye udibanise de ufumane ukufana okufanayo. Unokuzalisa "isiraphu" kwiibhotile okanye ezinye izitya ezivaliweyo kwaye uzigcine efrijini (ukuya kwiintsuku ezili-10).

I-syrup yomhla ihamba kakuhle kakhulu kwi-shakes, i-smoothies, iziselo zeprotheyini, iziselo ezidliwayo, kodwa nakwi (ukutya okukrwada) iikeyiki, iipastries, imivalo ye-muesli kunye neebhola zamandla. Nangona kunjalo, le ndawo yeswekile ayifanelekanga iti kunye nekofu.

Indawo yeswekile esempilweni – uLucuma

I-Lucuma sisiqhamo esivela kwi-Andes yaseMzantsi Melika. Kwii-climes zethu zifumaneka kwifom yomgubo. Umgubo weLucuma unencasa enevumba elimnandi kunye nencasa kancinci. Nangona kunjalo, amandla ayo okumnandi aphantsi kwaye akanakuthelekiswa noshukela, kodwa ifaneleke kakhulu njenge-sweetener enempilo yeedessert, i-shakes, i-smoothies, i-muesli, i-quark kunye ne-yoghurt, oko kukuthi yonke into enokunyamezela iphunga elimnandi. Kwinkonzo enye, thatha icephe eli-1 lomgubo welucuma. Oku akwanelisi nje kuphela kwaye kunencasa, kodwa kukwabonelela ngenani lezinto ezibalulekileyo eziqhelekileyo zeziqhamo.

I-Sugar Substitute enempilo - uLuo Han Guo, i-Monk Fruit

I-sweetener yendalo enomdla nguLuo Han Guo, apho unokufumana ulwazi olucacileyo kwikhonkco yangaphambili. ULuo Han Guo sisiqhamo esivela eChina. Ikwabizwa ngokuba yi-monk fruit, iqulethe izimuncumuncu zendalo ezifikelela kumaxesha angama-500 amnandi kuneswekile, azinazo iikhalori kwaye azinaziphumo ebezingalindelekanga eziyingozi. Kwangaxeshanye, uLuo Han Guo liyeza lakudala lesifo seswekile, ukugabha, usulelo lokuphefumla kunye nezifo zemiphunga kwilizwe lakhe. Ngelishwa, abathengisi ababoneleli ngenene ukhetho olulungileyo lweemveliso zeLuo Han Guo okwangoku.

Ityuwa encinane endaweni yeswekile?

Kholwa okanye ungakholelwa, ityuwa inokuba luhlobo oluthile lweswekile. Intwana nje yetyuwa yolwandle engacocwanga (okanye ityuwa ye-Himalayan, ityuwa yelitye, njl.njl.) kwismoothie yakho yasekuseni, isaladi yeziqhamo, okanye iziselo eziswiti kunye nokutya kunokuphucula kakhulu ubumnandi bazo bendalo ngaphandle kokufaka iswekile eyongezelelweyo.

Ityuwa ayinyusi nje incasa emnandi yokutya okuninzi, kodwa ikwanyusa ubuswiti bendalo bokutya okunencasa kancinane. Oko kuthetha ukuba udinga isimuncumuncu esincinci ukunika ukutya kwakho ubumnandi obufunayo xa ufefa ityuwa encinci ngaphezulu.

Ngenxa yesi sizathu, abantu abaninzi bayathanda ukubeka ityuwa encinane kwivatala, ilamuni okanye esinye isiqhamo. Ityuwa iqinisekisa ukuba amandla obuchopho okuphucula imvakalelo yencasa “eswiti”.

Iswekile yommoba yonke/eMuscovado

Iswekile yeswekile yonke - nayo iMuscovado - ayiyonye yeeswiti ezisempilweni. Kuyinyani ukuba luhlobo olungaphathwanga lweswekile etafileni, okt engacocwanga kwaye isenayo imolasses eneminerali. Nangona kunjalo, iswekile yeswekile epheleleyo ikwaqulathe ubukhulu becala i-sucrose kwaye ke ngoko ikwanazo nezingeloncedo kumazinyo kunye namanqanaba eswekile yegazi ukuya kumlinganiselo omkhulu. I-taste of sugar cane is strong caramel, ngoko ke ayifanelekanga yonke injongo. Nangona kunjalo, ukuba awukwazi ukunyamezela ii-alcohols ze-erythritol kunye ne-xylitol kwaphela kwaye ujonge i-sweetener engabizi kakhulu kodwa yendalo, kuya kufuneka usebenzise iswekile ye-moba epheleleyo okanye i-coconut blossom iswekile endaweni yeswekile eqhelekileyo etafileni.

Iintyatyambo zeswekile kunye neswekile yesundu

I-coconut blossom iswekile yiswekile yesundu, kodwa ayizizo zonke iiswekile ze-coconut blossom sugar. Igama leswekile lixhomekeke kuhlobo lwesundu. I-coconut blossom iswekile ivela kwi-coconut palm, iswekile echazwe njengeswekile yesundu evela kwisundu.

I-coconut blossom sugar ifumaneka kwincindi yeentyatyambo ze coconut palm. Ijusi yentyatyambo iyaqina, yomiswe kwaye igutywe ngendlela yesintu. Ngoko ke incinci indawo yeswekile kune (njengeswekile yemoba epheleleyo) iswekile yendalo - ayicolisiswanga okanye ifakwe iblitshi okanye icutshungulwe nangayiphi na enye indlela.

I-coconut blossom iswekile kuthiwa ine-low glycemic index (GI) ye-35, kodwa akukho bungqina obucacileyo boku, ngoko umntu akufanele athembele kuyo, ngokukodwa ekubeni i-coconut blossom sugar - njengenye ishukela yesundu kunye neswekile yonke - iqulethwe. ubukhulu becala sucrose.

Coconut blossom iswekile ayimnandi njengeswekile etafileni. Nangona kunjalo, kuyacetyiswa ngokubanzi ukuba uyisebenzise i-1: 1 njengeswekile yetafile. Ikhokhonathi intyatyambo iswekile ayinancasa njenge coconut, kodwa ifana necaramel.

I-Sugar beet isiraphu

Isiraphu yebhithi yeswekile yijusi ebilisiweyo yebhithi yeswekile. Ijusi ke ngoko iqulethe inxalenye kuphela yezinto ezinyibilikayo zamanzi ezivela kwi-beet yeswekile. Emva koko ijusi ibilisiwe phantsi, ekhokelela ekunciphiseni iivithamini.

Ekugqibeleni, iqulethe ezinye iiminerali (umzekelo, i-90 mg ye-magnesium kunye ne-13 mg yentsimbi nge-100 g), ayikho kakhulu, kuba isiraphu ayiyi kutyiwa ngobuninzi. Ngaba udla umz. B. 20 g kuyo, ke loo nto kuphela 18 mg magnesium, nto leyo ayihambelani kangako kunye nemfuneko 350 mg, kunye 2.6 mg yentsimbi, nto leyo enokunceda ngokuqinisekileyo ukugubungela imfuneko yentsimbi (12 – 15 mg ).

Iswekile yasekhaya iqulethe iiminerali ezimbalwa kakhulu (2 mg potassium, 1 mg calcium, 0 mg magnesium, 0.3 mg iron). Ngoko ke akunzima ukuba ezinye iindlela zeswekile zibonelele ngezinto ezibaluleke ngakumbi kuneswekile, kodwa oku akuthethi ukuba zingumthombo olungileyo wezinto ezibalulekileyo okanye nokuba sempilweni.

Ngomlinganiselo omncinci, isiraphu ye-beet yeswekile ingcono kancinane kuneswekile, kuba ngelixa iswekile iqulethe i-99.8 yeepesenti zeswekile, isiraphu ye-beet yeswekile ijikeleze i-65 ekhulwini kuphela, kodwa oku kungenxa yokuba isiraphu yolwelo iqulethe amanzi amaninzi, akunjalo ngeswekile yegranulated.

Molasses

I-Molasses (ekwakhona i-treacle) yinkunkuma yemveliso yeswekile, oko kukuthi into eseleyo xa kuveliswa iswekile emhlophe etafileni. Nangona kunjalo, i-molasses iqukethe i-65 yeepesenti yeswekile (i-50 yepesenti ye-sucrose, i-8 ipesenti nganye ye-glucose kunye ne-fructose) kwaye ngoko ngokuqinisekileyo ayiyiyo ingxaki kumanani amancinci, kodwa i-molasses ayiyona indawo yeswekile ephilileyo.

I-Molasses idla ngokubizwa ngokuba zizityebi kwiiminerali. Kodwa kufuneka uhlale ubeke iliso kumxholo weswekile ephezulu. Emva kwakho konke, awuyi kuthatha i-capsule ye-mineral kunye ne-spoonful yeswekile. Emva koko kukho umxholo weminerali ophantsi kakhulu ngecephe ye-molasses. Kuba awuyityi isiraphu nge-100 grams.

Isiqulatho seminerali yemolasi ngecephe/10 g yi (kwizibiyeli imfuneko yemihla ngemihla kumntu omdala):

• Potassium: 147 mg (imfuneko yemihla ngemihla 4000 mg)
• Icalcium: 50 mg (1000 mg)
• Magnesium: 14mg (350mg)
• Intsimbi: 0.9 mg (12.5 mg)
• IZinc: 0.09mg (8.5mg)

Isiphelo: eyona nto ingcono yeswekile - enempilo kunye nendalo

Lilonke, zininzi iindlela zokuswitisa ukutya kunye neziselo ngezinto ezithatha indawo yeswekile esempilweni. Kodwa lumka apha, kananjalo, kuba uninzi lweendlela ezizezinye zeswekile ezizisiweyo nazo zinomxholo ophezulu wecarbohydrate. Nangona kunjalo, zingcono kakhulu kunomz. B. ezinye iilekese ezenziwe ngokupheleleyo ezivela kwiilabhoratri zeshishini lokutya.

• Eyona nto ilungileyo kunye neyona ndawo yendalo endaweni yeswekile sisiqhamo esomileyo, esifana neentsuku, ezixutywe namanzi okanye ijusi ukwenza isiraphu eswiti. Oku kulungele iibhola zamandla, i-shakes, i-pastries, i-smoothies, i-dessert, iikeyiki zokutya ezikrwada, i-yoghurt, i-quark, i-muesli kunye nokunye okuninzi. Nangona kunjalo, kwiindlela ezininzi zokupheka (iikeyiki, ii-tarts) azinakuthatha indawo yeswekile ngenxa yencasa yayo kunye nokuhambelana okwahlukileyo. Iziqhamo ezomileyo zinokuhlasela amazinyo.
• Eyona nto ilungileyo kunye neyona ndawo yendalo yeswekile endaweni yeti yi-stevia okanye amagqabi aluhlaza we-stevia, agalelwe iti. I-Stevia ichasene nokubola kwamazinyo.
• Eyona ndlela ifanelekileyo yeswekile yi-govioside - umxube we-steviosides osuka kwi-stevia kunye ne-erythritol kumlinganiselo we-2:98. Incasa ayithathi hlangothi kwaye amandla aswiti aphindwe kabini kunawo weswekile yetafile. IGovioside ikhusela amazinyo kwaye ingasetyenziswa kuzo zonke iiresiphi apho iswekile isetyenziswa khona. Qaphela nje ukuba ungatyi kakhulu i-govioside (kuphela i-20 ukuya kwi-30 g ngosuku ekuqaleni), njengoko oku kunokukhokelela kwiingxaki ezinxulumene ne-erythritol.
• Ezona zimnandi zimbini zifana kakhulu neswekile yi-xylitol kunye ne-erythritol. Ziveliswa kwimizi-mveliso, ngoko ke azisekho zendalo kakhulu. Zombini zisempilweni zamazinyo kwaye zinenqanaba lokuswiti elifana neleswekile, ngoko ke zinokubeka iswekile endaweni ngokulula kwiiresiphi eziqhelekileyo. Zingakhokelela kuphela kwiingxaki zokugaya ukutya ukusuka kwisixa esithile - ngakumbi ukuba awuqhelanga kubo.
• Esona siswiti silungileyo nesilungele amathumbu sisiraphu ye-yacon okanye i-yacon powder. Nangona kunjalo, zombini ziswiti kancinci kwaye ke zifanelekile kwi-muesli, isidudu, i-shakes, i-smoothies kunye needessert. I-Yacon ayinabungozi emazinyweni njengeswekile, kodwa ayinampilo njenge-stevia, i-xylitol kunye ne-erythritol.
• I-Lucuma yeyona nto igqwesileyo yangaphandle (kwaye ithambile kuphela), ekwanika ivumba elimnandi kwaye iphucula ngokumangalisayo i-ayisikrimu yasekhaya, njengoko iphinda ifake i-emulsifies, okt yenza ukutya okunamafutha kunye namanzi kube kuhle kunye nekhrimu. I-Lucuma nayo ifanelekile kakhulu kwi-muesli, i-porridge, i-smoothies, i-shakes, i-desserts, i-yoghurt kunye ne-quark.

Ngoluhlu lwethu lwezona sweeteners ezisempilweni, sikunqwenelela ukupheka okumnandi, ukubhaka, ukuxuba kunye nokulinga - kwaye ngokuqinisekileyo kunye nolonwabo olumnandi olulandelayo.