Ukuthatha imikhwa esempilweni ukuphucula indlela esiphila ngayo okanye ukunciphisa umzimba kunokuba ngumbhodamo xa ungenayo imibono emininzi. Ngokomzekelo, abantu abaninzi bacinga ukuba bayayixhamla imizimba yabo ngokufaka i-soda yokutya kwisoda eqhelekileyo, kodwa kutheni ungacingi ngokuphelisa ukusetyenziswa kwabo ngokupheleleyo? Isayensi imnyama kwaye imhlophe xa ifika kwimiphumo eyingozi yeswekile eyongezelelweyo kakhulu kwizidlo zethu. Kwaye uqikelele ntoni: uninzi lwale swekile sithatha ngendlela yesiselo.
Ukufumanisa ukuba ezi soda zilula zisenzela inceba (okanye hayi), sibhenela kwizifundo ezizihlalutyayo. Ngaba uyafuna ukucinga ngokutsha ukusebenzisa kwakho?
Izondlo
I-soda yokutya ingumxube wamanzi ane-carbonated, i-sweetener eyenziweyo okanye yendalo, imibala, i-flavour kunye nezinye izongezo zokutya. Ngokuqhelekileyo ineekhalori ezimbalwa kakhulu okanye ayinazo kwaye akukho sondlo esifanelekileyo. Ngokomzekelo, i-350 ml ye-Diet Coke ayinayo iikhalori, iswekile, i-fat okanye iprotheni kwaye ine-40 mg ye-sodium.
Nangona kunjalo, ayizizo zonke iziselo ezithambileyo ezisebenzisa izimuncumuncu ezenziweyo ezineekhalori ezisezantsi okanye azinaswekile. Abanye basebenzisa iswekile kunye ne-sweetener kunye. Ngokomzekelo, i-can ye-Coca-Cola Life, equlethe i-stevia ye-sweetener yendalo, iqulethe i-90 calories kunye ne-24 grams yeswekile.
Nangona iindlela zokupheka zihlala zihluka ukusuka kwi-brand ukuya kwi-brand, ezinye izithako eziqhelekileyo kwiisoda zokutya ziquka:
- Amanzi anekhabhoni. Nangona amanzi abengezelayo enokwenzeka kwindalo, uninzi lweziselo ezithambileyo zenziwa ngokunyibilikisa ikharbon diokside emanzini phantsi koxinzelelo.
- Iiswiti. Ezi ziquka izimuncumuncu eziqhelekileyo zokwenziwa, ezifana ne-aspartame, i-saccharin, i-sucralose, okanye isithambiso esimnandi samayeza njenge-stevia, esiphindaphindwa kangangama-200 ukuya kwi-13 kuneswekile eqhelekileyo.
- iiasidi. Iiasidi ezithile, ezinjengecitric, malic, nephosphoric acid, zisetyenziselwa ukongeza ubumuncu kwiziselo ezibandayo. Zikwanxulumene nokukhukuliseka kwe-enamel yamazinyo.
- Idayi. Iidayi ezisetyenziswa ngokuqhelekileyo yi-carotenoids, i-anthocyanins kunye ne-caramel.
- iincasa Iintlobo ezininzi zeejusi zendalo okanye iziqholo ezenziweyo zisetyenziswa kwiisoda zokutya, kubandakanya iziqhamo, amaqunube, imifuno, kunye necola.
- Izithinteli Ezi zinceda iisoda zokutya zihlale ixesha elide kwishelufu yevenkile enkulu. Isithinteli esisetyenziswa ngokuqhelekileyo yipotassium benzoate.
- Iivithamini kunye neeminerali. Abanye abavelisi besoda yokutya bongeza iivithamini kunye neeminerali ukuthengisa iimveliso zabo njengezempilo, iindlela ezizezinye zeekhalori.
- Icaffeine. Njengeesoda eziqhelekileyo, iisoda ezininzi zokutya zinecaffeine. I-can of Diet Coke iqulethe i-46 mg ye-caffeine, ngelixa i-Diet Pepsi iqulethe i-35 mg.
Ngaba ziyanceda ukunciphisa umzimba?
Ekubeni i-sodas yokutya iqhelekile i-calorie-free, kuya kuba yinto engokwemvelo ukucinga ukuba inokukunceda ukuba unciphise umzimba. Nangona kunjalo, isayensi icebisa ukuba unxibelelwano alunakuba lula.
Uphononongo oluninzi lokuqwalasela lufumanise ukuba ukusetyenziswa kweeswiti ezenziweyo kunye nokusetyenziswa kwezixa ezikhulu zesoda yokutya kunxulunyaniswa ne ukwanda komngcipheko wokutyeba kunye nesifo se-metabolic syndrome. Izazinzulu zicebise ukuba i-sodas yokutya inokunyusa umdla ngokuvuselela iihomoni zendlala, ukuguqula i-receptors yencasa emnandi, kunye nokubangela iimpendulo ze-dopamine engqondweni.
Enye ithiyori ibonisa ukuba ukulungelelaniswa kwe-sodas yokutya kunye nokuzuza ubunzima kunokuchazwa yinyaniso yokuba abantu abaneendlela zokutya ezingalunganga basela ngakumbi. Ubunzima ababufumanayo busenokuba ngenxa yeendlela zabo zokutya ezikhoyo, hayi i-soda yokutya.
Ukuchasana kweziselo ezithambileyo ezilula
Imiphumo yeziphuzo ezithambileyo ezilula azikho njengoko kulindelwe ngenxa yaloo aura ephantsi kweekhalori.
Babhidanisa umzimba nengqondo
Nokuba usela iglasi yesoda eqhelekileyo okanye inguqulelo engenakhalori, umzimba wakho awuwazi umahluko wento efakwa kuyo. Izimuncumuncu ezenziweyo zibhida ingqondo kunye nemizimba yethu ukuya kwinqanaba elithile. Xa singcamla into eswiti, umzimba nengqondo yethu isabela ngokukhupha i-insulin ngenxa yeswekile ejikeleza egazini ngenxa yokutya into eneswekile. Kodwa xa siseza i-sweetener eyenziweyo, siphela sikhupha i-insulin xa singayifuniyo, kuba ii-sweeteners azichaphazeli iswekile yegazi ngendlela efanayo ne-caloric sweeteners.
Ngokuhamba kwexesha, oku kunokukhokelela ekunganyangekiyo kwe-insulin okanye ubunzima bokulawula iswekile yegazi, nto leyo inokukhokelela kwisifo seswekile.
Inxulumene nesifo seswekile
Ukuqhubela phambili kwinqanaba langaphambili, kubonakala ngathi iziphuzo ezithambileyo kufuneka zikhuseleke; Azinaswekile namafutha! Kodwa inyaniso kukuba izifundo ziye zadibanisa ngokuphindaphindiweyo kwi-type II yeswekile.
Isifundo wajonga ngaphezu kwe-60.000 yabasetyhini, kwaye wafumanisa ukuba ukusela iziselo ezinoshukela ezinoshukela kunye neziselo ezenziwe nge-sweeteated zidibene nomngcipheko okhulayo wokuphuhlisa uhlobo lwe-II yeswekile. Nangona kunjalo, abaphandi bafumanisa ukuba iqela elisela iziphuzo ezithambileyo ezinoshukela zisengozini enkulu. zikhona ezinye izifundo abathe baqinisekisa ezi ziphumo. Kwaphawulwa ukuba kuzo zombini iimeko kukho ukwanda kwesifo seswekile.
Nangona kunjalo, Isifundo, epapashwe kwi-Journal of Nutrition, yagqiba ekubeni ukusela iziselo ezinoshukela-ezinoshukela, kungekhona iziselo ezenziwe nge-sweetened, ngumngcipheko wesifo seswekile se-II.
Idibene nesifo senhliziyo
Ukuvula itoti yesoda yokutya kudityaniswa nokunyuka koxinzelelo lwegazi kunye nezinye izinto ezinobungozi kwisifo sentliziyo. Ngapha koko, abaphandi bafumanise ukuba abafazi abasela iziselo eziswiti ezimbini okanye ngaphezulu mihla le babengama-29% amathuba okuba baphuhle. izifo zentliziyo kunye nama-23% amathuba okuba ahlupheke a istroke, ngokophando lwalo nyaka.
Batshintsha i-microbiome yethu yamathumbu
Sisafumanisa ukuba i-gut microbiome yethu inoxanduva lokuphepha izifo ezithile. Uphononongo NgoFebruwari walo nyaka wafumanisa ukuba ezinye i-sweeteners ezingenazo izondlo (ezifana ne-aspartame, i-stevia, kunye ne-alcohol alcohols) inokuguqula i-gut microbiota yethu, kwaye kungekhona ngendlela ephilileyo. Abaphandi balumkisa ngokukodwa saccharin kunye ne-sucralose, ukuqinisekisa ukuba zichaphazele kakubi iibhaktheriya ezilungileyo emathunjini ethu. I-saccharin ibangele ukudumba, ngelixa i-stevia nayo yatshintsha kancinci ibhaktheriya emathunjini ethu.
Inketho embi yokuphelisa iswekile
Ngamanye amaxesha abantu basebenzisa i-sodas yokutya njengoncedo lokulawula ukutya kwabo kwi-snack okanye ukuyeka ukutya iisoda eziqhelekileyo, kodwa ngokuqinisekileyo oku akusiyo indlela efanelekileyo.
I-sweeteners eyenziwe yafunyanwa kwezi sodas inokwenza ukuba umlutha weswekile kube nzima kakhulu ukuwuqhawula. Abantu abaninzi bacinga ukuba ngokutshintshela kwi-sweetener eyenziweyo baya kuba ngcono ukuphelisa iswekile; kodwa xa usitya izimuncumuncu ezenziweyo, ingqondo isacinga ukuba yiswekile. Ngenxa yoko, i-dopamine ikhutshwa kwaye i-neurochemical ebiza ngakumbi nangaphezulu ikhutshwe.