Yikuphi Okungcono Ngempilo? Ama-Artificial Sweeteners vs. Ushukela

-Delile

• Uhlangothi Olungemnandi Kangako Lwabenzi Bokunandisa Okumnandi vs. Ushukela
• I-Aspartame
• I-Sucralose
• I-Saccharin
• I-Agave Nectar
• UStevia
• I-Xylitol
• Buyekeza kwe-

Akuyona imfihlo — inani elikhulu likashukela alilungile emzimbeni wakho, kusukela ekudaleni ukuvuvukala kuya ekwandiseni amathuba okuba nokukhuluphala kanye nesifo senhliziyo. Ngenxa yalezi zizathu, i-American Heart Association (AHA) incoma ukuthi abantu baseMelika abavamile banciphise ukudla kwabo ushukela owengeziwe kube amathisipuni ayi-6 kuphela kwabesifazane kanye nezipuni eziyi-9 zabesilisa.

Kodwa ingabe esikhundleni sikashukela kukhona okunempilo? Ingabe ikhona i-sweetener yokwenziwa ehamba phambili? Siphendukele kochwepheshe bezokwelapha nokondleka ukuze sithole uhlu olujwayelekile lwamaswidi okwenziwa kanye nokwehlukaniswa okuthembekile, okungokwesayensi kwama-sweeteners okwenziwa uma kuqhathaniswa noshukela.

Uhlangothi Olungemnandi Kangako Lwabenzi Bokunandisa Okumnandi vs. Ushukela

Kubonakala sengathi isifiso esiyisimangaliso sigcwaliseka kwiphakethe elincane, elimibalabala. Usengalijabulela ikhofi lakho lihle futhi limnandi ngaphandle kwama-khalori angeziwe. Kodwa ngokuhamba kweminyaka, kuye kwavela izimpikiswano ezizwakalayo ezithi ama-sweeteners okwenziwa empeleni angaholela ekuzuzeni isisindo.

"Izithasiselo zokwenziwa zishukumisa umzimba wethu ukuthi ukhiqize isisindo se-hormone insulin, okwenza umzimba ugcine ama-calories njengamafutha," kusho uMorrison. Futhi yize ezitatimendeni zangaphambilini ze-AHA zishilo ukuthi okokunandisa okungenamsoco kunamandla okusiza abantu ukuthi bafinyelele futhi bagcine izisindo zabo zezinhloso, baphinde bathi ubufakazi bunqunyelwe ngakho-ke abuhlangani. (Okuhlobene: Kungani Ukudla Okushukela Osezingeni Eliphansi noma Okungenashukela Kungaba Umqondo Omubi Ngempela)

Ngaphezu kwalokho, izinto eziningi ezithatha indawo kashukela ezitholakala ekudleni naseziphuzweni ezidliwayo zigcwele amakhemikhali, angafaka ubunzima emasosheni akho omzimba. "Lapho sifaka la makhemikhali, imizimba yethu idinga ukusebenza kanzima ukuyihlanganisa, ishiye izinsiza-kusebenza ezimbalwa ukuze zikhiphe ubuthi emzimbeni wethu kumakhemikhali amaningi esiwathola emvelweni," kusho uJeffrey Morrison, MD, udokotela kanye nomeluleki wezokudla Amakilabhu okuqina e-Equinox.

Kodwa uma kuziwa ezintweni ezimnandi, yiziphi izephula-mthetho ezimbi kakhulu? Yimuphi umnandi othwalwa wokufakelwa? Njengoba ulinganisa ubuhle nobubi bamaswidi wokufakelwa kuqhathaniswa noshukela, funda umkhombandlela wakho kokuhle kakhulu nokubi kakhulu kulolu hlu lwezinto zokufakelwa.

I-Aspartame

Ithengiswa ngaphansi kwamagama afana ne-NutraSweet® ne-Equal®, i-aspartame ingenye yezinto ezinoshukela futhi ezifundwa kakhulu emakethe.Eqinisweni, "ngo-1994, amaphesenti angu-75 azo zonke izikhalazo ezingezona izidakamizwa ku-FDA ayephendula i-aspartame," kusho uCynthia Pasquella-Garcia, isazi sokudla okunempilo emitholampilo kanye nodokotela ophelele. Lezo gripes zazisukela ekuhlanzeni nasekhanda kuya ezinhlungwini zesisu ngisho nomdlavuza.

I-Aspartame vs. Ushukela: I-Aspartame inama-calories ayi-zero futhi ijwayele ukusetshenziselwa ukubhaka. Inomhluzi wezithako ezingajwayelekile, njenge-phenylalanine, i-aspartic acid, ne-methanol.

"I-methanol evela ku-aspartame iyawohloka emzimbeni ibe yi-formaldehyde, bese iguqulwa ibe yi-formic acid," kusho uPasquella-Garcia. "Lokhu kungaholela ekutheni i-metabolic acidosis, isimo lapho kune-asidi eningi emzimbeni futhi kuholele ezifweni." Yize isixhumanisi se-aspartame sezinkinga zempilo sihlolisiswe kakhulu, kunobufakazi obuncane bokungayigcini emashalofini. Ukuphathwa Kwezokudla Nezidakamizwa (i-FDA) kubeke ukudla okwamukelwa nsuku zonke (i-ADI) ku-50 mg / kg wesisindo somzimba, okulingana namakani angama-20 eziphuzo ezineshukela ze-aspartame kowesifazane ongamakhilogremu ayi-140.

I-Sucralose

Eyaziwa njengeSplenda (futhi ibuye ithengiswe njengeSukrana, SucraPlus, Candys, neNevella), i-sucralose yaqala ukwenziwa ngawo-1970 ngososayensi ababezama ukudala isibulala-zinambuzane. I-Splenda ivame ukubizwa ngokuthi i-sweetener yemvelo kakhulu ngoba ivela kushukela, kodwa ngesikhathi sokukhiqiza, amanye ama-molecule ayo athathelwa indawo ama-athomu e-chlorine. (Related: Unganciphisa Kanjani Kushukela Ngezinsuku Ezingama-30—Ngaphandle Kokuhlanya)

I-Sucralose vs. Ushukela: Ngaphezulu, i-sucralose ayinamthelela emazingeni eglucose egazi asheshayo noma wesikhathi eside. "I-Splenda idlula emzimbeni imunca kancane, futhi nakuba imnandi izikhathi ezingu-600 kunoshukela, ayinamthelela kushukela osegazini," kusho uKeri Glassman, R.D., isazi sezokudla esibhalisiwe nombhali we I-Slim Calm Sexy Diet.

Noma kunjalo, abangabazayo bebelokhu bekhathazekile ngokuthi i-chlorine eku-sucralose isengamuncwa umzimba ngamanani amancane. Ngo-1998, i-FDA yaphothula izifundo zomtholampilo ezingaphezu kwe-100 futhi yathola ukuthi i-sweetener ayinayo imiphumela ye-carcinogenic noma ubungozi obuhlobene. Nokho, eminyakeni eyishumi kamuva, iNyuvesi yaseDuke yaqeda ucwaningo lwamasonto angu-12—oluxhaswe yimboni kashukela—inikeza i-Splenda kumagundane futhi yathola ukuthi icindezela amabhaktheriya amahle futhi yanciphisa i-fecal microflora emathunjini. "Okutholakele (ngenkathi besezilwaneni) kubalulekile ngoba uSplenda wehlise ama-probiotiki, adlala indima enkulu ekugcineni uhlelo lokugaya ukudla olunempilo," kusho u-Ashley Koff, R.D., isazi sokudla esidliwayo kanye nomsunguli weThe Better Nutrition Programme. I-ADI njengamanje isethwe ku-5 mg / kg wesisindo somzimba, okusho ukuthi owesifazane ongamakhilogremu ayi-140 angaba namaphakethe angama-30 kalula akwaSplenda ngosuku. (Futhi kufanele ufunde: Indlela Imboni Yoshukela Isenze Sasiqinisekisa Ngayo Sonke Ukuzonda Amafutha)

I-Saccharin

Eyaziwa kakhulu ngokuthi I-Sweet 'N Low, i-saccharin ingenye yezinto ezindala ezithatha indawo zikashukela ezinekhalori ephansi ezitholakalayo. Kuyindlela evunyelwe yi-FDA evivinywe kabanzi, iveza ukubulawa kwemibiko ephikisanayo.

ISaccharin vs. Ushukela: I-Saccharin yaqala ukuhlukaniswa njenge-carcinogen ngawo-1970, lapho ucwaningo luyixhumanisa nomdlavuza wesinye kumagundane elebhu. Kodwa-ke, ukuvinjelwa kwasuswa ngasekupheleni kweminyaka yama-2000 lapho ucwaningo lwakamuva lufakazela ukuthi amagundane anezimonyo ezihlukile kumchamo wawo kunabantu. Noma kunjalo, abesifazane abakhulelwe bavame ukwelulekwa ukuthi basebenzise i-saccharin kancane.

Mayelana nezinzuzo zokwehlisa isisindo, i-saccharin inama-kilojoule angama-zero futhi ayikhulisi amazinga eglucose egazini, kepha izazi zokudla zikholelwa ukuthi i-sweetener ingaxhunyaniswa nokuzuza kwesisindo. "Imvamisa lapho umuntu edla ukudla okumnandi, umzimba ulindela ukuthi ama-calories ahambisane nalokhu kudla, kepha lapho umzimba ungawatholi lawo makhalori, ubheka kwenye indawo," kusho uGlassman. "Ngakho-ke kuwo wonke amakhalori ocabanga ukuthi uwagcina ngokukhetha isiphuzo sokufakelwa, kungenzeka uzuze ngokudla ama-calories amaningi ekugcineni." I-ADI ye-saccharin ingu-5 mg/kg womzimba olingana nowesifazane ongu-140-pound odla amaphakethe ayi-9 kuya kwayi-12 e-sweetener. (Okuhlobene: Okufanele Ukwazi NgamaSweeteners Okwenziwa Kwakamuva)

I-Agave Nectar

I-Agave akuyona i okwenziwe i-sweetener. Isetshenziswa njengenye indlela kashukela, uju, ngisho nesiraphu futhi ikhiqizwa esitshalweni se-agave. Ngenkathi izinhlobo ze-OG zesiraphu ye-agave zikhiqizwa ngokwemvelo, okuningi okutholakala ezitolo ezinkulu manje sekucutshungulwe ngokweqile noma kwalungiswa ngamakhemikhali. Imnandi ngokuphindwe ka-1.5 kunoshukela, ngakho-ke ungasebenzisa okuncane. Ungamangali ukuyithola kumabha okudla okunempilo, i-ketchup, namanye ama-dessert.

I-Agave vs. Ushukela: Umpe we-agave unenkomba ephansi ye-glycemic, okusho ukuthi lolu hlobo lukashukela lumuncwa kancane kancane ngumzimba ngakho lubangela ukwenyuka kancane kushukela osegazini kanye nokushesha koshukela kunezinye izinhlobo zikashukela,” kusho uGlassman. Kodwa-ke, i-agave isekelwe kwisitashi, ngakho-ke ayihlukile kangako kusiraphu yommbila ene-fructose, engaba nemiphumela emibi yezempilo futhi ikhulise amazinga e-triglyceride. Abakhiqizi abahlukahlukene be-agave basebenzisa amanani ahlukahlukene we-fructose elicwengiweyo, enye yezingxenye zikashukela eziyinhloko ze-agave, efana nesiraphu yommbila ephezulu-fructose futhi kwesinye isikhathi ingagxila kakhulu.

Yize lesi sitshalo se-agave sine-inulin — i-fiber enempilo, engancibiliki noshukela — umpe we-agave awunayo i-inulin eningi kakhulu esele ngemuva kokuyicubungula. "Omunye wemiphumela yomchamo we-agave yilokho kungadala isimo sesibindi esinamafutha, lapho ama-molecule kashukela anqwabelana khona esibindini, abangele ukuvuvukala nokulimala kwesibindi," kusho uMorrison.

"I-agave ingaba nezinzuzo ezimangalisayo zezempilo, kodwa izinhlobo eziningi ze-agave emakethe zicwengwa ngamakhemikhali," kunanela uPasquella-Garcia. Uncoma i-agave eluhlaza, ephilayo, nengenakushisa ngoba kuthiwa inamandla okulwa nokuvuvukala, okulwa namagciwane, kanye nokuqinisa umzimba uma idliwe ngokulinganisela (nangaphakathi kwemikhombandlela ye-AHA engaphansi kwamathisipuni angu-6 ngosuku inani likashukela owengeziwe).

UStevia

Abalandeli balesi sitshalo saseNingizimu Melika bakhetha kuso kunoshukela ojwayelekile wetafula ngenxa yokungabi nakhalori. Itholakala ngayo yomibili ifomu eyimpuphu neyoketshezi futhi izazi zezokudla bayaqaphela ukuthi ayinamakhemikhali futhi ayinabo ubuthi. (Ukuqothulwa kwezinsumansumane: Cha, ubhanana awunashukela ongaphezulu kwedonathi.)

UStevia vs. Ushukela: Ngo-2008, i-FDA yamemezela ukuthi i-stevia "ngokuvamile ithathwa njengephephile," okusho ukuthi ingasetshenziswa esikhundleni sikashukela. Ucwaningo luye lwabonisa ukuthi i-stevia inganciphisa amazinga e-insulin, ikwenze kube inketho ethandwayo kubantu abanesifo sikashukela, yize abanye besakhathazekile ngemikhiqizo yama-sweeteners asebenzisa i-stevia. "Yize iStevia ithathwa njengephephile, asazi ngayo yonke imixube edayiswa ezitolo ezinkulu," kusho uKoff. I-Joint FAO/WHO Expert Committee on Food Additives (JECFA) iyinikeze i-ADI engu-4 mg/kg (noma 12 mg/kg isisindo somzimba se-steviol glycoside) okusho ukuthi umuntu ongamakhilogremu angu-150 angadla cishe amaphakethe angu-30.

I-Xylitol

Ngokunambitheka okuseduze okuqhathaniswa noshukela, lobu tshwala obushukela obaziwayo obutholakala egxolweni le-birch butholakala ezithelweni eziningi nemifino futhi bukhiqizwa emzimbeni. I-Xylitol iqukethe cishe ama-calories angu-2.4 igremu ngalinye, inamaphesenti angu-100 obumnandi bukashukela etafuleni, futhi uma yengezwa ekudleni ingabasiza bahlale bemanzi futhi benziwe ngendlela ehlelekile. (Nakhu okunye mayelana notshwala boshukela nokuthi baphile kahle noma cha.)

I-Xylitol vs. Ushukela: Abameli bale nketho elawulwa yi-FDA bathanda isiphuzisi esingesona esekhalori ngoba kuphephile kwabanesifo sikashukela futhi ucwaningo lukhombisile ukuthi luthuthukisa impilo yamazinyo. "Njenge-stevia, i-xylitol itholakala ngokwemvelo, kepha ayifunxwa emgudwini wokugaya ukudla, ngakho-ke uma kudliwe kakhulu, kungadala ukunyakaza kwamathumbu," kusho uMorrison. Iningi lemikhiqizo equkethe izixwayiso zeposi le-xylitol ngemiphumela efana ne-laxative. I-ADI ye-xylitol ayicacisiwe, okusho ukuthi ayikho imingcele engayenza ibe yingozi empilweni yakho. (Okuhlobene: Indlela Owesifazane Owodwa Agcina Ngayo Ukunqanda Izifiso Zakhe Ezinoshukela)

Buyekeza kwe-