Ukuthatha imikhuba enempilo ukuze uthuthukise indlela yethu yokuphila noma unciphise umzimba kungase kube isiphithiphithi lapho ungenayo imibono eminingi kakhulu. Isibonelo, abantu abaningi bacabanga ukuthi bazuzisa umzimba wabo ngokufaka i-soda yokudla esikhundleni sesoda evamile, kodwa kungani ungacabangi ukuqeda ukusetshenziswa kwabo ngokuphelele? Isayensi imnyama futhi imhlophe uma kuziwa emiphumeleni eyingozi yoshukela owengeziwe kakhulu ekudleni kwethu. Futhi qagela ukuthi yini: iningi lalo shukela sithatha ngesimo sesiphuzo.
Ukuthola ukuthi ingabe lawa masoda alula asenzela umusa (noma cha), siphendukela ezifundweni eziwuhlaziyayo. Ingabe ufuna ukucabanga kabusha ukusebenzisa kwakho?
Izakhamzimba
Isoda yokudla empeleni iyingxube yamanzi ane-carbonated, isiphuzo esimnandi sokwenziwa noma semvelo, imibala, ukunambitheka, nezinye izithasiselo zokudla. Ivamise ukuba nama-calories ambalwa kakhulu noma awekho nhlobo futhi ayinakho umsoco ofanele. Isibonelo, ithini elingu-350 ml le-Diet Coke alinawo amakhalori, ushukela, amafutha noma amaprotheni futhi lino-40 mg wesodium.
Kodwa-ke, akuzona zonke iziphuzo ezithambile ezisebenzisa ama-sweeteners okwenziwa anekhalori ephansi noma azinawo ushukela. Abanye basebenzisa ushukela kanye ne-sweetener ndawonye. Isibonelo, ithini le-Coca-Cola Life, eliqukethe i-stevia yesishukela semvelo, liqukethe ama-calories angu-90 namagremu angu-24 kashukela.
Nakuba izindlela zokupheka zivame ukuhluka kusuka kumkhiqizo kuya komkhiqizo, ezinye izithako ezivamile kuma-sodas okudla zihlanganisa:
- Amanzi anekhabhoni. Nakuba amanzi acwebileyo engenzeka emvelweni, iziphuzo ezibandayo eziningi zenziwa ngokuncibilikisa isikhutha emanzini ngaphansi kwengcindezi.
- Amaswidi. Lokhu kufaka phakathi ama-sweeteners okwenziwa ajwayelekile, njenge-aspartame, i-saccharin, i-sucralose, noma i-herbal sweetener njenge-stevia, enobumnandi obuphindwe izikhathi ezingama-200 kuya kweziyi-13 kunoshukela ojwayelekile.
- ama-asidi. Ama-asidi athile, njenge-citric, malic, ne-phosphoric acid, asetshenziselwa ukwengeza ubumuncu eziphuzweni ezibandayo. Zihlobene futhi nokuguguleka koqweqwe lwazo lwamazinyo.
- Amadayi. Odayi abasetshenziswa kakhulu yi-carotenoids, anthocyanins kanye ne-caramel.
- ama-flavour Izinhlobo eziningi ezahlukene zamajusi emvelo noma ama-flavour okwenziwa asetshenziswa kumasoda okudla, okuhlanganisa izithelo, amajikijolo, amakhambi, ne-cola.
- Izivimbelakuvunda (Preservatives) Lezi zisiza amasoda okudla ahlale isikhathi eside eshalofini lesuphamakethe. Isilondolozi esisetshenziswa kakhulu yi-potassium benzoate.
- Amavithamini namaminerali. Abanye abakhiqizi besoda yokudla bangeza amavithamini namaminerali ukuze bamakethe imikhiqizo yabo njengezindlela ezinempilo, ezingenamakhalori.
- I-caffeine. Njengama-sodas avamile, ama-sodas amaningi okudla aqukethe i-caffeine. Ithini le-Diet Coke liqukethe u-46 mg we-caffeine, kuyilapho i-Diet Pepsi iqukethe ama-35 mg.
Ingabe ziyasiza ukunciphisa umzimba?
Njengoba ama-sodas okudla ngokuvamile engenawo amakhalori, kungaba ngokwemvelo ukucabanga ukuthi angakusiza ulahlekelwe isisindo. Kodwa-ke, isayensi iphakamisa ukuthi inhlangano ingase ingaqondile kangako.
Ucwaningo oluningi lokubheka luye lwathola ukuthi ukusetshenziswa kwezithako ezinoshukela okwenziwa kanye nokusetshenziswa kwenani elikhulu lesoda yokudla kuhlotshaniswa ne- ukwanda kwengozi yokukhuluphala kanye nesifo se-metabolic. Ososayensi baphakamise ukuthi ama-sodas okudla angase akhulise isifiso sokudla ngokuvuselela amahomoni endlala, ukuguqula ama-receptors okunambitheka okumnandi, futhi avuse izimpendulo ze-dopamine ebuchosheni.
Enye inkolelo-mbono iphakamisa ukuthi ukuhlotshaniswa kwe-sodas yokudla kanye nesisindo somzimba kungase kuchazwe iqiniso lokuthi abantu abanemikhuba emibi yokudla baphuza kakhulu. Ukuzuza kwesisindo abakutholayo kungase kube ngenxa yemikhuba yabo yokudla ekhona, hhayi i-soda yokudla.
Contraindications iziphuzo ezithambile ukukhanya
Imiphumela yeziphuzo ezithambile ezilula azikho njengoba kulindelekile ngenxa yaleyo aura enekhalori ephansi.
Badida umzimba nengqondo
Kungakhathaliseki ukuthi uphuza ingilazi evamile yesoda noma inguqulo engenakhalori, umzimba wakho awuwazi umehluko walokho okufakwa kuwo. Amaswidi okwenziwa adida ubuchopho nemizimba yethu ngezinga elithile. Lapho sinambitha okuthile okumnandi, umzimba wethu nobuchopho busabela ngokukhipha i-insulin ngenxa ye-glucose ejikeleza egazini ngenxa yokudla okuthile okunoshukela. Kodwa uma sidla isiphuzo esimnandi sokwenziwa, sigcina sesikhipha i-insulin ngesikhathi singayidingi, ngoba izinto ezinoshukela aziwuthinti ushukela wegazi ngendlela efanayo naleyo eyenziwa ngayo ama-caloric sweeteners.
Ngokuhamba kwesikhathi, lokhu kungaholela ekwandeni kwe-insulin noma kube nzima ukulawula ushukela wegazi, okungaholela ekubeni nesifo sikashukela.
Okuhlobene nesifo sikashukela
Ukuqhubeka nephuzu langaphambilini, kubonakala sengathi iziphuzo ezibandayo kufanele ziphephe; Azinawo ushukela namafutha! Kodwa iqiniso liwukuthi izifundo ziye zawaxhuma kaningi nesifo sikashukela sohlobo lwe-II.
Isifundo wabheka abesifazane abangaphezu kuka-60.000, futhi wathola ukuthi ukuphuza iziphuzo ezinoshukela-ushukela kanye neziphuzo ezinoshukela wokwenziwa kuhlotshaniswa nengozi eyengeziwe yokuba nesifo sikashukela sohlobo lwe-II. Kodwa-ke, abacwaningi bathole ukuthi iqembu eliphuza iziphuzo ezinoshukela ezinoshukela lisengozini enkulu. zikhona izifundo eziningi abaqinisekise lokhu okutholakele. Kwaphawulwa ukuthi kuzo zombili izimo ayanda amathuba okuba nesifo sikashukela.
Noma kunjalo, Ucwaningo, eyanyatheliswa kuyi-Journal of Nutrition, yaphetha ngokuthi ukuphuza iziphuzo ezinoshukela, hhayi iziphuzo ezinoshukela wokwenziwa, kuyisici esiyingozi sohlobo lwesifo sikashukela sohlobo II.
Ihambisana nesifo senhliziyo
Ukuvula ithini lesoda yokudla kuxhunyaniswa nokwanda komfutho wegazi nezinye izici eziyingozi zesifo senhliziyo. Eqinisweni, abacwaningi bathola ukuthi abesifazane abaphuza iziphuzo ezinoshukela ezimbili noma ngaphezulu nsuku zonke banamathuba angama-29% okuthi bathuthuke. izifo zenhliziyo kanye nama-23% amathuba okuba ahlupheke a unhlangothi, ngokocwaningo lwalo nyaka.
Bashintsha i-gut microbiome yethu
Sisathola ukuthi i-gut microbiome yethu inesibopho sokugwema izifo ezithile. Isibuyekezo NgoFebhuwari walo nyaka uthole ukuthi ezinye izinto ezinoshukela ezingenamsoco (njenge-aspartame, i-stevia, notshwala obushukela) zingashintsha i-gut microbiota yethu, hhayi ngendlela enempilo. Abacwaningi baqaphele ngokukhethekile i-saccharin ne-sucralose, ukuqinisekisa ukuthi athinta kabi amagciwane amahle emathunjini ethu. I-saccharin yabangela ukuvuvukala, kuyilapho i-stevia nayo yashintsha kancane amagciwane asemathunjini ethu.
Inketho embi yokuqeda ushukela
Ngezinye izikhathi abantu basebenzisa amasoda okudla njengosizo lokulawula ukudla kwabo okulula noma ukuyeka ukudla amasoda avamile, kodwa lokhu akuyona neze indlela efanele.
Ama-sweeteners okwenziwa atholakala kulawa masoda angenza ukuba umlutha kashukela kube nzima kakhulu ukugqashula. Abantu abaningi bacabanga ukuthi ngokushintshela ku-sweetener wokufakelwa bayoba ngcono ukuqeda ushukela; kodwa uma udla ama-sweeteners okwenziwa, ingqondo isacabanga ukuthi ushukela. Ngenxa yalokho, i-dopamine iyakhululwa futhi i-neurochemical ebiza okungaphezulu ikhululiwe.