Iqiniso ngesiraphu yommbila ephezulu

-Delile

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Kutholakale ekudleni okusukela ekugqokisweni kwesoda nesaladi kuya ekusikeni okubandayo nesinkwa sikakolweni, lesi sinambitheka siphakathi nenye yezimpikiswano ezishubile emlandweni wokudla. Kodwa ingabe iyingozi ngempela empilweni yakho nasokhalweni lwakho? UCynthia Sass, RD, uphenya.

Kulezi zinsuku awukwazi ukuvula i-TV ngaphandle kokuzwa okuthile nge-high-fructose corn syrup (HFCS). Okuyisisekelo kukhukhi namaphaseji ophuzo oludakayo, lesi sithasiselo siphinde sihlale kwezinye izindawo ezingalindelekile, njengemikhiqizo yobisi, inyama esetshenzisiwe, isinkwa esigoqiwe, okusanhlamvu, nama-condiments. Ukuthandwa kwayo phakathi kwabakhiqizi kulula, empeleni: Kuyindlela eshibhile yokwengeza ubumnandi ekudleni ngenkathi unweba impilo yabo yeshalofu.

Kepha kumthengi, "izindaba" ezimayelana ne-HFCS zi-murkier kancane. Kuyidemoni lokudla elibangela inkinga yokukhuluphala kanye nezimo eziningi zezempilo ezingapheli, kusho abagxeki. Noma kunjalo izikhangiso ezivela ku-Corn Refiners Association zithi zonke izinzuzo zesiphuzo esimnandi, zigcina ziphephe ngokuphelele uma zisetshenziswa ngokulinganisela. Futhi ngasikhathi sinye, izinkampani ezinjengoPepsi noKraft zisusa i-HFCS kweminye yemikhiqizo yazo bese zibuyela kushukela omuhle wakudala esikhundleni salokho. Ngakho yini okufanele uyikholelwe? Sacela ochwepheshe ukuthi balinganise izimpikiswano ezine ezizungeze lesi sinandi.

1. Isimangalo: Konke kungokwemvelo.

Iqiniso: Kwabasekeli, iqiniso lokuthi isiraphu yommbila ephezulu ye-fructose itholakala kummbila iwususa ngobuchwepheshe esigabeni "sezithako zokwenziwa". Kepha abanye abahlanganyeli kulowo mbono, bekhomba uchungechunge oluyinkimbinkimbi lokuphendula kwamakhemikhali okudingekayo ukudala isiphuzo esisekelwa ezitshalweni. Ukwenza i-HFCS, isiraphu yamabele (i-glucose) iphathwa ngama-enzyme ukuyiguqula ibe yi-fructose, kuchaza uGeorge Bray, MD, uchwepheshe wezokukhuluphala kanye ne-metabolism ePennington Biomedical Research Center eLouisiana State University. Ibe isihlanganiswa nesiraphu yombila emsulwa ukuze kukhiqizwe into engamaphesenti angama-55 e-fructose namaphesenti angama-45 eglucose. Yize ushukela wetafula unesimo esifanayo (isilinganiso se-50-50 fructose-to-glucose ratio), izibopho eziphakathi kwe-fructose ne-sucrose zehlukanisiwe lapho kusetshenzwa i-HFCS, kuyenza ingazinzi ngokwamakhemikhali - futhi, abanye bathi, iyingozi kakhulu ku umzimba. "Noma ngubani obiza lokho 'ngokwemvelo' usebenzisa leli gama kabi," kusho uBray.

2. Isimangalo: Kusenza sibe ngamafutha.

Iqiniso: Umuntu ojwayelekile uthola ama-calories ayi-179 avela ku-HFCS ngosuku - cishe ngokuphindwe kabili kunakuqala ngawo-1980 - kanye nama-calories angu-209 kushukela. Ngisho noma uvele usike lezo zinombolo ngesigamu, uzolahlekelwa cishe ngamaphawundi angu-2 ngenyanga. Kodwa njengoba isiphuzo esinamanzi sivela kuzo zonke izitolo zesitolo, ukukhulumela emuva kulula ukusho kunokukwenza, "kusho u-Andrew Weil, MD, umqondisi we-University of Arizona Center for Integrative Medicine." Futhi akusizi ukuthi imikhiqizo equkethe ijwayele ukubiza kakhulu kunaleyo eyenziwe namanye amaswidi. "

Ngaphandle kokunikela ngama-calories amaningi ekudleni kwethu, isiraphu yommbila ephezulu-fructose kucatshangwa ukuthi ipakisha kumakhilogremu ngenxa yomphumela wayo ebuchosheni. Olunye ucwaningo olwenziwa nguJohns Hopkins lwathola ukuthi i-fructose ivuselela inkanuko yokudla, ikwenze uzizwe unganelisekile futhi ujwayele ukudla kakhulu. Kepha ngabe i-HFCS inamathuba amaningi okuba nale miphumela kunoshukela, nawo ophethe inani elifanele le-fructose? Hhayi ngokusho kokubuyekezwa kwakamuva okushicilelwe ku- Ijenali yaseMelika Yezempilo Yomtholampilo. Ngemuva kokuhlaziya izifundo zangaphambilini eziyi-10 ngokuqhathanisa la maswidi amabili, abacwaningi abatholanga mehluko maqondana nezimpendulo ze-glucose yegazi nezempendulo ze-insulin, izilinganiso zendlala, namazinga amahomoni alawula indlala nokusutha. Noma kunjalo, kubalulekile ukukhumbula ukuthi ngenxa yokuthi baziphatha ngendlela efanayo emzimbeni akusho ukuthi isiraphu ye-high-fructose yommbila, noma ushukela walokho, i-waistline-friendly. Ukuze ulawule isisindo, udinga ukudla kancane kukho kokubili futhi ugxile ekudleni okuphelele kwe-'good-fructose'," kusho uBray. "Izithelo azigcini nje ngokuqukethe i-fructose engaphansi kakhulu kunemikhiqizo eyenziwe nge-HFCS, iza nenqwaba yamavithamini, amaminerali kanye nokugcwalisa i-fiber."

3. Isimangalo: Kungasigulisa.

Iqiniso: Nakuba isiraphu yommbila ephezulu ye-fructose ifana noshukela ngezindlela eziningi, umehluko owodwa oyinhloko ungaba ukugeleza kwezimo zezempilo okuhlotshaniswe nazo, kusukela kushukela kuya nesifo senhliziyo. Kolunye ucwaningo olwenziwa eNyuvesi yaseRutgers, abacwaningi bathola ukuthi amasoda anoshukela nge-HFCS ayenamazinga aphezulu e-carbonyls esebenzayo, izinhlanganisela okukholakala ukuthi zidala ukulimala kwezicubu kanye nobungozi bokuthola isifo sikashukela sohlobo 2.

Kodwa-ke, kungumthamo omkhulu we-fructose esiwudlayo - kungaba kusuka kwisiraphu ye-high-fructose yommbila noma ukudla okunoshukela-okubonakala kuyingozi enkulu enhlalakahleni yethu. "Ngenkathi i-glucose ifakwa emzimbeni wonke weseli emzimbeni, i-fructose iyawohloka esibindini," kuchaza uWeil, ehlisa i-cholesterol ye-HDL ("enhle") namazinga akhuphukayo e-cholesterol ne-triglycerides ye-LDL ("embi"). Ucwaningo olusha olushicilelwe ku Ijenali yaseMelika Yezempilo Yomtholampilo bathole ukuthi abesifazane abaphuza iziphuzo ezinoshukela ezimbili noma ngaphezulu ngosuku bakhuphula amathuba okuba nesifo senhliziyo ngamaphesenti angama-35. Amazinga e-fructose ephezulu nawo ahlotshaniswa nokwanda kwe-uric acid egazini, okungaholela ekulimaleni kwezinso kanye ne-gout kanye nokuvimbela imithambo yegazi ekuphumuleni, kukhuphule umfutho wegazi. "Imizimba yethu inamandla alinganiselwe okuphatha i-fructose ngamanani aphezulu kangaka," kusho uWeil, "futhi manje sesiyayibona imiphumela emibi."

4. Isimangalo: Iqukethe i-mercury.

Iqiniso: I-scare du jour yakamuva igxile ocwaningweni lwakamuva oluthole imikhondo ye-mercury ku-HFCS: Embikweni owodwa, amasampula ayisishiyagalolunye kwangu-20 e-HFCS angcolisiwe; okwesibili, cishe ingxenye yesithathu yokudla okunegama lomkhiqizo kwangcoliswa. Umthombo okusolwa ukuthi ungcoliswe yizithako ezisekelwe ku-mercury ezisetshenziselwa ukuhlukanisa i-cornstarch ne-corn kernel-ubuchwepheshe obukhona iminyaka futhi busasetshenziswa kwezinye izitshalo. Izindaba ezimbi ukuthi awukwazi ukwenza isiqiniseko sokuthi ingabe i-HFCS-sweetened snack yakho iqukethe i-mercury.

"Nakuba lokhu kufanele kuthathwe njengento ebaluleke kakhulu, akufanele sithuke," kusho u-Barry Popkin, Ph.D., uprofesa wezokudla okunempilo eNyuvesi yaseNorth Carolina nombhali we-The World Is Fat. "Ulwazi olusha, ngakho-ke izifundo zidinga ukuphindwa." Okwamanje, hlola inani elikhulayo lemikhiqizo engena-HFCS emakethe. Vele uqiniseke ukuthi uskena amalebula - ngisho nokudla okuphilayo kungaqukatha isithako.

Futhi ngenkathi ulapho, nciphisa ukudla kwakho ushukela nezinye izithako ezinoshukela. Ngenkathi eziningi zalezi zinto ezikhathazayo ngesiraphu ye-high-fructose yommbila zingakaxazululwa, kunento eyodwa wonke umuntu angavumelana ngayo: Ukunciphisa ama-calories angenalutho kuyisinyathelo sokuqala sokugcina isisindo esinempilo-futhi ekugcineni, ukuvimbela izifo.

Chofoza lapha ukuze uthole isitatimende esivela ku-Corn Refiners Association.

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