Ushukela womoba onsundu , owaziwa nangokuthi ushukela womoba ophelele , uwushukela otholakala ngokuchoboza umoba. Ngaphezu kokunambitheka kwawo okuhlukile, uqukethe inani elithile lezakhamzimba ezivela kuma-molasses awugcinayo ngemva kokuhluzwa okuncane. Nakuba iphrofayili yawo yokudla ingcono kancane kunoshukela omhlophe, usengushukela onamakhalori amaningi futhi kufanele udliwe ngokulinganisela.
Uyini ngempela ushukela onsundu?
Izinhlobo eziningana zemikhiqizo ezibhalwe njengoshukela onsundu ziyatholakala emakethe , futhi ukuqonda umehluko wazo kubalulekile ekukhetheni inketho efanele. Ngakolunye uhlangothi, kukhona ushukela onsundu "ojwayelekile" noma ushukela womoba , ezimweni eziningi owushukela omhlophe ocwengekile one-molasses eyengeziwe yombala nokunambitheka. Lolu hlobo lukashukela lunikeza izakhamzimba ezimbalwa kakhulu ezengeziwe futhi ukwakheka kwalo kufana kakhulu noshukela omhlophe.
Ngakolunye uhlangothi, kukhona ushukela onsundu womoba ophelele (ovame ukudayiswa njenge- panela noma ushukela womoba ongacolisisiwe), otholakala ngqo kusuka kujusi womoba ohlanziwe futhi awudingi inqubo yokucwengisisa kakhulu. Ugcina ukuthungwa okuqinile, ukunambitheka okunamandla , futhi ugcina amanye amaminerali namavithamini ekhona ngokwemvelo kumoba ngaphakathi kwamakristalu awo, njengenani elincane le-calcium, i-potassium, i-phosphorus, i-magnesium, kanye namanye amavithamini e-B.
Ushukela onsundu ophelele uvame ukuba nombala onsundu omnyama , ukuthungwa okunamathelayo kancane, kanye nephunga le-caramel noma le-molasses , kuyilapho ushukela onsundu omningi wezimboni unombala ofanayo kanye nokunambitheka okungenankimbinkimbi kangako, ngoba nje awagcini wonke ama-molasses okuqala.
Ukwakheka kanye nenani lokudla likashukela onsundu
Uma ufaka ushukela womoba ongacwengiwe ekudleni kwakho kwansuku zonke futhi ulondoloza ukudla okulinganiselayo , uzobe unikeza umzimba wakho inani elincane levithamini A , ivithamini B1 , ivithamini B2 , ivithamini B6 , amaminerali , ama-carbohydrate , i-molasses noma i-cane syrup , kanye ne-pantothenic acid , phakathi kwezinye izinto. Kodwa-ke, kubalulekile ukuqonda ukuthi inani lalezi zakhi zomzimba lincane futhi alenzi lo shukela ube ukudla okucebile ngamavithamini noma amaminerali.
Njengesiqondiso, ngo-100g ngamunye kashukela womoba ophelele uthola cishe:
- Amandla: cishe 376-380 kcal, eza cishe ngokuphelele kusuka kuma-carbohydrate.
- Inani lama-carbohydrates: cishe 97-98 g, iningi lazo ushukela olula.
- Amafutha namaprotheni: cishe amanani ayiziro.
- Amaminerali ngamanani amancane: i-calcium, i-iron, i-magnesium, i-phosphorus, i-potassium, i-sodium ne-zinc, ngezilinganiso ezilinganiselwe.
Nakuba lezi zibalo zibonisa ukuthi ushukela onsundu womoba uphelele unomsoco kakhulu kunoshukela omhlophe ocolisisiwe , izikhungo ezifana nezinhlangano zabathengi zisikhumbuza ukuthi lezi zakhi zitholakala ngobuningi obuncane kangangokuthi akufanele zibe yimbangela eyinhloko yokwandisa ukusetshenziswa kwawo.
Ezinye izici zikashukela onsundu
Kodwa-ke, yize ushukela womoba onsundu ungenakucatshangwa "njengokudla okuphezulu", unezakhiwo ezithile ezithakazelisayo uma udliwa ngokulinganisela njengengxenye yokudla okulinganiselayo:
- Kuzokusiza ukuthi ugcine amazinga kashukela egazini elawulwa. kuze kube yilapho ushintsha amanani afanayo kashukela omhlophe futhi ungadluli inani Ukudla okunconyiwe kwansuku zonke koshukela owengeziweInkomba yayo ye-glycemic ingase ibe ngaphansi kancane kunoshukela omhlophe, kodwa isewushukela omuncwa ngokushesha.
- Kuzokusiza ugweme ukungondleki kuphela uma kuyingxenye yokudla okuhlukahlukene lapho izidingo eziyisisekelo zamavithamini namaminerali sezivele zihlangatshezwa ngokunye ukudla. Ama-micronutrients ayo a umnikelo owengeziwe onesizotha kakhulu.
- Kuzosiza ukwenza i-alkalize pH yakho ngiyabonga i-alkaline mineral salt content etholakala kuma-molasses, nakuba umphumela wangempela ku-pH yegazi unomkhawulo, ngoba umzimba uwulawula ngokuqinile.
- Kuzokusiza ukuthi ulwe nokukhathala ngoba ungumthombo amandla asheshayo ngendlela yama-carbohydrate alula. Lokhu kudla kwamandla kufanele kulawulwe ngokucophelela ukuze kugwenywe ama-calories amaningi.
- Kuzokusiza ukuthi ube nokukhula nokuthuthukiswa kwengqondo okungcono kuphela ngendlela engaqondile, ngoba inikela okuthile amavithamini eqembu B ehilelekile kumetabolism yamandla kanye nokusebenza kwesimiso sezinzwa, kodwa akuwona umthombo oyinhloko wale misoco uma kuqhathaniswa nokunye ukudla okuphelele.
Umehluko phakathi kukashukela omhlophe, ushukela onsundu kanye noshukela onsundu okusanhlamvu
Umehluko omkhulu phakathi koshukela omhlophe noshukela onsundu womoba ophelele usenqubweni yokucwenga . I-Sucrose, ushukela esiwudlayo ekugcineni, iyi-disaccharide eyenziwe yi-molecule eyodwa ye-glucose kanye ne-fructose, futhi itholakala kumoba noma ku-beetroot.
Enqubweni yokucwenga ushukela omhlophe, lokho okubizwa ngokuthi "ukungcola" kuyasuswa, empeleni okungamavithamini namaminerali akhona kuma-molasses . Lezi zinto azilimazi, kodwa ziyasuswa ukuze kutholakale amakristalu kashukela amsulwa kakhulu, okushiya umkhiqizo owakhiwe cishe ngokuphelele yi-sucrose nama-calories angenalutho.
Ngakolunye uhlangothi, ushukela onsundu womoba ophelele ukhishwa kujusi womoba ngaphandle kokuhluzwa ngamandla, ngaleyo ndlela ugcina ezinye zezakhiwo zesitshalo sokuqala. Umbala wawo omnyama kanye nokuthungwa kwawo okumanzi kubonisa ingxenye ephezulu yama-molasses emvelo.
Kubalulekile ukuqaphela ukuthi, ezimweni eziningi, lokho okuthengiswa njengoshukela onsundu kumane nje kushukela omhlophe ocwengekile one-molasses extract eyengeziwe ukuze inikeze umbala nokunambitheka okuhlukile. Le nguqulo ekhiqizwe ezimbonini inikeza cishe inani elifanayo lamakhalori njengoshukela omhlophe futhi umehluko omncane kuphela kokuqukethwe kwawo okunomsoco.
Uma ukhetha, funa amagama anjengokuthi "okusanhlamvu okuphelele" noma "ushukela womoba ongacwengiwe" kulebula bese uqinisekisa ukuthi awukho ushukela ophuziwe ofakwe umbala onama-molasses engeziwe. Lokhu kuqinisekisa ukuthi udla ushukela ongacutshungulwanga kahle onephrofayili yokudla okunempilo ephelele kancane.
Ushukela onsundu womoba ophelele unikeza ukunambitheka okuyinkimbinkimbi kakhulu kanye nenani elincane lamaminerali namavithamini uma kuqhathaniswa noshukela ocolisisiwe, kodwa useyiswidi esinama -calories okufanele sisetshenziswe ngokulinganisela njengengxenye yokudla okunempilo nokuhlukahlukene.
