Ama-sugars nama-Sweeteners angama-8 'anempilo angaba yingozi

-Delile

• 1. Ushukela omoba ongahluziwe
• 2. ISaccharin
• 3. I-Aspartame
• 4. I-Sucralose
• 5. I-Acesulfame K
• 6. I-Xylitol
• 7. Umpe wokulahla
• 8. ISorbitol
• Zonke izinhlobo zikashukela ezingeziwe kufanele zikhawulelwe
• Okubalulekile

Ushukela amaningi kanye nobumnandi kuthengiswa njengezindlela ezinempilo kunokushukela okuvamile.

Labo abafuna ukusika amakhalori futhi banciphise ukudla ushukela bavame ukuphendukela kule mikhiqizo lapho befuna into elula engathatha isikhundla sokuthambisa izimpahla ezibhakiwe neziphuzo.

Kodwa-ke, kwezinye izimo, lokhu kufakwa esikhundleni kungenza okubi kakhulu kunokuba kuhle uma kukhulunywa ngempilo yakho.

Nayi ushukela “onempilo” ongu-8 kanye nobumnandi okungaba yingozi.

1. Ushukela omoba ongahluziwe

Ushukela omphunga omuncu utholakala ezimobeni, okuyisitshalo esidabuka ezifundeni ezishisayo zomhlaba, njengeNingizimu-mpumalanga ye-Asia. Ibala cishe u-40-45% kashukela ophelele okhiqizwe e-United States (1).

Isetshenziselwa ukunambitha yonke into kusuka kuma-dessert kuya kuziphuzo ezishisayo futhi kuvame ukuthandwa kunezinye izinhlobo zikashukela ngenxa yokuguquguquka kwayo, ukutholakala okubanzi, nokunambitheka okunambitheka okuncane ().

Kodwa-ke, yize ushukela womoba oluhlaza uvame ukumakethwa njengenye indlela enempilo kunoshukela ojwayelekile, awukho umehluko wangempela phakathi kwabo.

Eqinisweni, womabili ayafana ngokwamakhemikhali futhi akhiwe nge-sucrose, i-molecule eyakhiwe ngamayunithi kashukela alula, njenge-glucose ne-fructose (3).

Njengashukela ojwayelekile, ukudla ushukela omningi ongaphekiwe kungaba nomthelela ekuzuzeni isisindo futhi kungakhuthaza ukuthuthukiswa kwezimo ezingalapheki njengesifo senhliziyo nesifo sikashukela ().

Isifinyezo Njengoshukela ojwayelekile, ushukela womoba oluhlaza unjalo
yakhiwe nge-sucrose futhi ingaba nomthelela ekuzuzeni isisindo nasekuthuthukiseni izifo uma
kudliwe ngokweqile.

2. ISaccharin

I-Saccharin yisiphungumnandi sokufakelwa esivame ukusetshenziswa njengokufaka ushukela kuziphuzo ezibandayo namaswidi anama-khalori aphansi, izinsini, nama-dessert.

Ngoba umzimba wakho awukwazi ukukugaya, uthathwa njengesiphungumnandi esingenawo umsoco, okusho ukuthi awunikeli ngama-calories noma ama-carbs ekudleni kwakho ().

Olunye ucwaningo lukhombisa ukuthi ukusebenzisa okokunandisa okungenamakhalori njenge-saccharin esikhundleni soshukela ojwayelekile kunganciphisa ukudla kwekhalori ukusekela ukwehla kwesisindo ().

Noma kunjalo, i-saccharin nayo ingayilimaza impilo yakho.

Izifundo eziningana zezilwane zithole ukuthi ukudla i-saccharin kungaholela ekuguqulweni kwe-gut microbiome futhi kungahle kunciphise ama-bacterium amahle esiswini, adlala indima enkulu kuyo yonke into kusuka ekusebenzeni komzimba kuya empilweni yokugaya ukudla (,,).

Ukuphazamiseka kubhaktheriya elusizo emathunjini akho nakho kungaxhunyaniswa nezinkinga zezempilo, kufaka phakathi ukukhuluphala, isifo sokuvuvukala kwamathumbu (IBD), kanye nomdlavuza obomvu ().

Noma kunjalo, kudingeka olunye ucwaningo ukuhlola ukuthi i-saccharin ingayithinta kanjani impilo yonke kubantu.

Isifinyezo ISaccharin iyisiphungumangathi esingondli kahle
kungasiza ukunciphisa umzimba ngokunciphisa ukudla ikhalori. Noma kunjalo, ingahle iguqule i-
gut microbiome, ebandakanyeka ezicini eziningi zezempilo nezifo.

3. I-Aspartame

I-Aspartame yisiphungumnandi sokufakelwa esidumile esivame ukutholakala kwimikhiqizo yokudla, njengama-sodas angenashukela, okhilimu be-ice, ama-yogurts namandi.

Njengamanye ama-sweeteners okufakelwa, akanayo ama-carbs nama-calories, okwenza kube inketho ethandwayo phakathi kwalabo abafuna ukukhulisa ukwehla kwesisindo.

Lokho kusho ukuthi, ezinye izifundo ziphakamisa ukuthi i-aspartame ingalimaza okhalweni lwakho nempilo.

Isibonelo, ukubuyekezwa okukodwa kwezifundo eziyi-12 kutholakale ukuthi ukusebenzisa i-aspartame esikhundleni sikashukela akukwehlisanga ukudla ikhalori noma isisindo somzimba ().

Ngaphezu kwalokho, uma kuqhathaniswa noshukela, i-aspartame yayixhunyaniswe namazinga aphansi we-HDL (okuhle) cholesterol, okuyisici esiyingozi sesifo senhliziyo ().

Abanye abantu futhi bathi kungadala izimpawu ezinjengekhanda, isiyezi, nokudangala, yize ucwaningo olwengeziwe luyadingeka ngale miphumela emibi engaba khona.

Isifinyezo I-Aspartame yinto yokufakelwa engenalo ikhalori
i-sweetener evame ukungezwa emikhiqizweni yokudla. Isibuyekezo esisodwa sithole ukuthi kungenzeka kungenjalo
siza ukunciphisa ikhalori lokudla noma isisindo somzimba, uma kuqhathaniswa noshukela ojwayelekile.

4. I-Sucralose

I-Sucralose ivame ukutholakala ku-zero-calorie sweetener wokufakelwa uSplenda, ovame ukusetshenziswa endaweni kashukela ukwenza iziphuzo ezishisayo njengekhofi noma itiye.

Ucwaningo oluningi lukhombisa ukuthi aluthinti amazinga kashukela egazi noma luguqule amahomoni abandakanyeka ekulawuleni ushukela egazini aye ezingeni elifanayo noshukela (,,).

Kodwa-ke, olunye ucwaningo luthi ukuphuza i-sucralose kwandisa ushukela wegazi kanye namazinga e-insulin kubantu abakhuluphele abayi-17 abavamise ukungasebenzisi okokunandisa okungenamsoco ().

Ngaphezu kwalokho, olunye ucwaningo lukhombisa ukuthi le sweetener ingaba neminye imiphumela emibi eyingozi.

Isibonelo, izifundo eziningana zezilwane zithole ukuthi i-sucralose ingaxhunyaniswa nokuncipha kwamabhaktheriya amahle emathunjini, ingozi ephezulu yokuvuvukala, nokwanda kwesisindo (,,).

Ukubhaka nge-sucralose nakho kungaba yingozi ngenxa yokwakheka kwama-chloropropanols, okuyizinhlanganisela zamakhemikhali okucatshangwa ukuthi zinobuthi (,).

Isifinyezo I-Sucralose ivame ukutholakala eSplenda.
Ucwaningo lukhombisa ukuthi le sweetener ingahle inciphise ama-bacterium esiswini,
ukwandisa ukuvuvukala, futhi kuholele ekutholeni isisindo.

5. I-Acesulfame K

I-Acesulfame K, eyaziwa nangokuthi i-acesulfame potassium noma i-Ace-K, ivame ukuhlanganiswa namanye amaswidi ngenxa yokunambitheka kwayo okubabayo.

I-Ace-K ivame ukutholakala kuma-dessert afriziwe, izimpahla ezibhakiwe, amaswidi namaswidi anama-khalori aphansi. Ingenye yamaswidi wokufakelwa (azinzile) azinzile ngokushisa ().

Yize kubhekwa njengokuvikelekile yi-Food and Drug Administration (FDA), i-Ace-K ihlala ingenye yezishukela zokwenziwa eziyimpikiswano enkulu.

Eqinisweni, abanye abacwaningi bacele ukuthi kuqhutshekwe ukuhlolwa kwemiphumela yayo engaba nomdlavuza, becaphuna izindlela zokuhlola ezinganele nezinamaphutha ekuqaleni ezazisetshenziswa ukunquma ukuphepha kwayo ().

Yize ucwaningo olulodwa lwamaviki angama-40 luthole ukuthi i-Ace-K ayinayo imiphumela ebanga umdlavuza kumagundane, alukho olunye ucwaningo lwakamuva oluhlolisise ukuthi lungakuthinta yini ukukhula komdlavuza ().

Ngokwengeziwe, ezinye izifundo zikhomba ukuthi ukuvezwa isikhathi eside kungalimaza ezinye izici zempilo yakho.

Isibonelo, isifundo esisodwa segundane lamaviki angama-40 siphawule ukuthi ukusetshenziswa okuvamile kokusebenza kwengqondo okungasebenzi kahle kwe-Ace-K nememori ().

Olunye ucwaningo lwamagundane lwamaviki ama-4 lukhombisile ukuthi i-Ace-K inyuse ukuzuza kwesisindo ezilwaneni zesilisa futhi yashintsha kabi amagciwane esiswini kubo bobubili ubulili ().

Noma kunjalo, izifundo ezengeziwe ezisezingeni eliphakeme zabantu ziyadingeka ukuhlaziya ukuphepha kanye nemiphumela emibi engaba khona ye-Ace-K.

Isifinyezo I-Ace-K iyi-sweetener yokufakelwa okungukuthi
kuhlanganiswe namanye amaswidi ekudleni okuningi. Ucwaningo ngokuphepha kwalo lube
kubuzwa, futhi izifundo zezilwane zibonisa ukuthi ingahle ibe nezinkinga eziningana
imiphumela.

6. I-Xylitol

I-Xylitol iwuphuzo oludakayo olukhishwe ezihlahleni ze-birch futhi lwengezwa ezingxenyeni eziningi ezihlafunwayo, emaminithini nasezixubeni zamazinyo.

Uma kuqhathaniswa noshukela ojwayelekile, inenkomba ye-glycemic ephansi kakhulu (GI), okusho ukuthi ngeke inyuse ushukela wegazi noma amazinga e-insulin ngezinga elifanayo noshukela ().

Ngokwengeziwe, ucwaningo lukhombisa ukuthi i-xylitol ingasebenza ikakhulukazi ekuvikeleni izimbotshana zamazinyo ezinganeni ezinobungozi obuncane bemiphumela emibi ().

Iphinde yahlotshaniswa nezinye izinzuzo zezempilo ezifundweni zezilwane kanye ne-test-tube, kufaka phakathi ukwehla kokukhula kwamagciwane nokukhuphuka kwevolumu yamathambo nokukhiqizwa kwe-collagen (,,).

Kodwa-ke, i-xylitol ingaba nomthelela we-laxative kumanani aphezulu futhi ingadala ukuphazamiseka kokugaya ukudla, kufaka phakathi indle evulekile kanye negesi ().

Kungadala nezimpawu kubantu abane-irritable bowel syndrome (IBS), okuyisimo esingelapheki esithinta amathumbu amakhulu futhi esidala izimpawu ezifana nobuhlungu besisu, igesi, isifo sohudo nokuqunjelwa ().

Ngalesi sizathu, ngokuvamile kunconywa ukuthi uqale ngomthamo omncane futhi usebenze kancane indlela yakho ukuze ubheke ukubekezelela kwakho i-xylitol noma ezinye iziphuzo ezinoshukela.

Futhi, khumbula ukuthi i-xylitol inobuthi obukhulu ezinjeni futhi ingadala ushukela wegazi ophansi, ukwehluleka kwesibindi, ngisho nokufa (,).

Isifinyezo I-Xylitol iwuphuzo oludakayo oselukade lukhona
kuxhunyaniswe nezinzuzo eziningi zezempilo. Noma kunjalo, ngamanani aphezulu, kungadala
izingqinamba zokugaya ukudla zabanye, kufaka phakathi lezo ezine-IBS. Futhi, inobuthi obukhulu ezinjeni.

7. Umpe wokulahla

Umpe we-Agave, noma isiraphu ye-agave, uyisiphuzo esidumile esivela ezinhlotsheni ezahlukahlukene zesitshalo se-agave.

Kuvame ukubongwa njengenye indlela enempilo kunoshukela ojwayelekile, njengoba ine-GI ephansi, okuyisilinganiso sokuthi ukudla kukhuphula kangakanani amazinga kashukela egazini lakho (,).

Umpe we-Agave wakhiwa ngokuyinhloko i-fructose, uhlobo lukashukela olulula olungathinti kakhulu ushukela wegazi noma amazinga e-insulin ().

Ngakho-ke, kuvame ukusetshenziselwa amaswidi nokudla okulula okuthengiswa njengokufanele abantu abanesifo sikashukela.

Kodwa-ke, ucwaningo lukhombisa ukuthi ukudla i-fructose ejwayelekile kuhlotshaniswa nengozi enkulu yesifo esinamafutha sesibindi nokumelana ne-insulin, okungaphazamisa ukulawulwa kukashukela egazini ngokuhamba kwesikhathi (,).

Ukudla kwe-Fructose nakho kungakhuphula amazinga e-LDL (amabi) e-cholesterol kanye ne-triglyceride, okuyizimbangela ezinkulu zobungozi besifo senhliziyo ().

Isifinyezo Umpe we-Agave une-GI ephansi futhi awuthinti
amazinga kashukela egazini esikhathini esifushane. Noma kunjalo, kungakhuphula ubungozi bakho
isifo sesibindi esinamafutha, ukumelana ne-insulin, i-cholesterol ephezulu, nokwanda
amazinga we-triglyceride esikhathini eside.

8. ISorbitol

I-Sorbitol iyishukela elivela ngokwemvelo elitholakala izithelo nezitshalo eziningi.

Ngokungafani namanye ama-sweeteners, anamandla angaba ngu-60% kuphela wobumnandi boshukela ojwayelekile futhi aqukethe ingxenye eyodwa kwezintathu zamakholori (40).

I-Sorbitol yaziwa ngomlomo wayo obushelelezi, ukunambitheka okumnandi, kanye ne-aftertaste emnene, okwenza kube ukwengeza okuhle kakhulu kuziphuzo ezingenashukela kanye nama-dessert.

Yize ngokuvamile kubhekwa njengokuvikelekile, kusebenza njenge-laxative ngokuvuselela ukuhamba kwendlela yakho yokugaya ukudla (40).

Ukudla amanani aphezulu we-sorbitol kungadala izingqinamba zokugaya ukudla njengokuqunjelwa, igesi, ubuhlungu besisu, amajaqamba nohudo, ikakhulukazi kubantu abane-IBS (,,).

Ngakho-ke, kungcono ukulinganisela ukudla kwakho futhi uqaphele ikakhulukazi uma ubona imiphumela emibi.

Isifinyezo I-Sorbitol iyishukela yotshwala equkethe
amakhalori ambalwa kunoshukela futhi uvame ukungezwa ekudleni naseziphuzweni ezingenashukela. Ku-
kwezinye izimo, kungadala izingqinamba zokugaya ukudla ngenxa yemiphumela yaso ye-laxative.

Zonke izinhlobo zikashukela ezingeziwe kufanele zikhawulelwe

Ngisho nezinhlobo ezinempilo zikashukela kanye neziphuzo zingaba yingozi uma kudliwe ngokweqile.

Isibonelo, uju oluhlaza uvame ukubhekwa njengenye indlela enhle kunoshukela ojwayelekile, ngenxa yekhono layo lokukhuthaza ukuphulukiswa kwesilonda, amazinga aphansi e-triglyceride, futhi anciphise inani eliphelele kanye ne-LDL (bad) cholesterol (,).

Noma kunjalo, inama-calories amaningi, alayishwe ushukela, futhi angaba nomthelela ekuzuzeni isisindo ngokuhamba kwesikhathi.

Kubalulekile ukuqaphela ukuthi ukudla kakhulu noma yiluphi uhlobo lukashukela - ngisho nezinto ezinoshukela zemvelo ezifana noju nesiraphu ye-maple - kungalimaza impilo yakho.

Ucwaningo lukhombisa ukuthi ukuphuza ngokweqile ushukela kungahle kuhlotshaniswe nengozi enkulu yesifo senhliziyo, ukucindezeleka, ukuzuza kwesisindo, kanye nokukhubazeka kolawulo lukashukela egazini (,,).

Okwamanje, okokunandisa okufakelwayo noshukela otshwala kuvame ukutholakala ekudleni okucutshungulwe kakhulu kwaqhutshwa izithasiselo nezithako zokubekisa, iningi lazo okufanele lilinganiselwe ekudleni okunempilo futhi.

Ngakho-ke, kungcono ukunciphisa ukungenisa kwakho zonke izinhlobo zoshukela ongeziwe, kufaka phakathi ushukela wemvelo namaswidi afana noshukela kakhukhunathi, uju, nesiraphu ye-maple.

Esikhundleni salokho, jabulela amaswidi akho owathandayo ngezikhathi ezithile eceleni kwezithelo ezahlukahlukene, imifino, amaprotheni, namafutha anempilo njengengxenye yokudla okunomsoco, okuyindilinga.

Isifinyezo Ngisho ushukela nempilo enempilo ingaba nempilo
kuyingozi ngamanani aphezulu. Ngokufanelekile, zonke izinhlobo zoshukela nama-sweeteners kufanele zibe
kunomkhawulo ekudleni okunempilo.

Okubalulekile

Ushukela omningi namaswidi akhangiswa njenganempilo angafika nohlu olude lwemiphumela engemihle.

Yize eziningana zinama-calories aphansi kunama-carbs amaningi kunoshukela ojwayelekile, amanye axhumene nezinkinga zokugaya ukudla, ukungalawulwa kahle koshukela wegazi, kanye nokuguqulwa kwamagciwane anenzuzo emathunjini.

Ngakho-ke, kungcono ukulinganisela ukuphuza kwakho konke ushukela nama-sweeteners futhi ujabulele ukuphatha kwakho okuthandayo ngezikhathi ezithile njengengxenye yokudla okunempilo.