Hlangana no-Allulose, i-Newener-Low Calorie Sweetener Eshanela Imakethe

-Delile

• Iyini i-allulosi, ngempela?
• Ziyini izinzuzo ze-allulose?
• Ngabe kukhona ukwehla kokunciphisa i-allulose?
• Ungayithola kuphi i-allulosi?
• Ngakho-ke, ingabe i-allulosi inempilo?
• Buyekeza kwe-

Zimbalwa izinto eziphikisana nobude bohlu lwakho lwezinto okufanele zenziwe ngaphandle kohlu lwezinto zokuthambisa "ezingcono kuwe" kanye nezinye izindlela zikashukela ezinekhalori eliphansi ezibonakala ziqhubeka zikhula ... futhi zikhula ... futhi zikhula.

Izinto ezimnandi zakamuva zokuthola indawo kulolu hlu? I-Allulose, ethola lokhu-empeleni ngushukela. Ngokungafani nezinto ezimhlophe ezakhiwe kabusha, noma kunjalo, i-allulose ithathwa ngokuqukethwe kwayo okungama-calories aphansi ngokwemvelo nokuba nezinto ezimbalwa ezihambisana nokukhathazeka kwezempilo kunoshukela ojwayelekile. (BTW, le yindlela umzimba wakho osabela ngayo kushukela.)

Kodwa, ingabe i-allulosi imnandi kangako? Futhi ingabe iphilile ngempela? Lapha, izazi zokudla zibelana ngakho konke odinga ukukwazi mayelana ne-allulose.

Iyini i-allulosi, ngempela?

I-Allulose ushukela owenzeka ngokwemvelo otholakala omisiwe, amakhiwane omisiwe, ama-molasses noshukela onsundu. Ibonakala ngamanani amancane kangangokuthi ibhekwa njengoshukela "ongavamile", ngokusho kwe-United States Food and Drug Administration (FDA).

Eyaziwa nangokuthi i-D-psiscoe, i-allulosi ngokobuchwepheshe iyi-monosaccharide (noma ushukela olula) futhi yenziwe nge-molecule eyodwa kashukela njenge-glucose eyaziwa kangcono (aka ushukela wegazi) ne-fructose (etholakala ojuni, izithelo, njll.). Ngokungafani nalaba bashukela abajwayelekile, i-allulose inamaphesenti angama-90 ama-calories namawashi kuma-kilojoule angu-0.4 ngegramu ngalinye uma kuqhathaniswa nama-calories amane kashukela ngegramu, ngokusho kwe-FDA. Iphinde "yengeza ubumnandi ngaphandle kokufaka ushukela wegazi," kusho uLisa Moskovitz, R.D., C.D.N., oyi-CEO ye-private nutrition practice NY Nutrition Group endaweni kamasipala wedolobha laseNew York. (Okuningi kukho konke lokho, ngezansi.)

Njengoba ithathwa futhi yenziwa esitshalweni — imvamisa umbila obilisiwe — bese ivame ukwengezwa esikhundleni sikashukela, i-allulose idinga ukubuyekezwa futhi ilawulwe nguhulumeni, ngokufana nezinye izithasiselo (njengezimpande ze-chicory). Ngo-2012, i-FDA yanezela i-allulose ohlwini lokudla "okuvame ukubhekwa njengokuphephile" (aka GRAS), okusho ukuthi kungathengiswa ezitolo njenge-sweetener granulated futhi njengengeza kweminye imikhiqizo yokudla.

Ngo-Ephreli 2019, i-FDA ngokusemthethweni yavumela i-allulose ukuthi ikhishwe inani eliphelele futhi engezwe ukubalwa kukashukela kumalebula okudla okwenziwe, ngoba inama-calories amancane kakhulu (0.4 ngegramu). Kungani? I-Allulose ayifakwanga ohlwini 'kushukela ophelele' noma 'kushukela owengeziwe' kumalebula okudla nesiphuzo ngoba empeleni ikhishwe ingaphelele (njenge-fiber engancibiliki) futhi ayibangeli noma yiluphi ushintsho olubalulekile emazingeni kashukela egazini, kusho uLauren Harris-Pincus, I-MS, i-RDN, umsunguli weNutrition Starring You nomlobi we Iklabhu Yasekuseni Epakishwe Ngamaphrotheni. Ngoba "imithelela yomzimba ye-allulose (emigodini yamazinyo, ushukela wegazi kanye namazinga e-insulin, nokuqukethwe kwekhalori ekudleni)" kwehlukile kunezinye izinhlobo zikashukela, ngokusho kwe-International Food Information Council Foundation (IFIC). Ukuhumusha: I-Allulose ayisebenzi njengoshukela emzimbeni wakho, ngakho-ke akudingekile ukuba ibalwe njengento eyodwa.

Uma u-keto, ikhanda liphezulu: i-Allulose kuyinto ngokobuchwepheshe kufakwe kuma-carbohydrates esewonke, kodwa njengoba imiphumela yawo emzimbeni wakho iyinto engasho lutho, akufanele ngempela ibe nomthelela wama-carbohydrate akho amaningi noma inani lama-carbohydrate agaywe ngempela. Uma udla ukudla okune-allulosi, futhi ufuna ukuqiniseka ngenani lakho le-carbohydrate, sebenzisa lesi sibali esinconywe ngu-Harris-Pincus.

I-Allulose ifana nobumnandi be-erythritol (utshwala obunama-calorie ayi-zero) kodwa enokunambitheka okuseduze noshukela ovamile, kuchaza u-Rachel Fine, R.D., isazi sezokudla esibhalisiwe nomnikazi wenkampani eyeluleka ngokudla okunomsoco i-To The Pointe Nutrition. Inikeza cishe amaphesenti angama-70 obumnandi boshukela ojwayelekile, ngokusho kokubuyekezwa kuka-2012, ngaphandle kwe-aftertaste evame ukuzwa kusuka kwamanye ama-sweeteners aphansi anjenge-stevia. Ngenxa yalokhu, abaningi bathi kusondele kakhulu njengoba ungafinyelela kunambitheka woshukela wangempela. (Okuhlobene: Okufanele Ukwazi Ngama-Sweeteners Akamuva)

Ziyini izinzuzo ze-allulose?

Njengoba kushiwo ngaphambili, i-allulose okuningi amakhalori aphansi kunoshukela ojwayelekile futhi awangezi kuma-carbs enetha, okwenza kube inketho engu-A + kubantu abadla ukudla keto (abadinga ukunamathela ezithelweni ezinoshukela ophansi futhi.)

Kodwa akuwona kuphela ama-keto-er angazuza ngokushintshanisa ushukela ovamile nama-sweeteners nge-allulosi. Abantu abanesifo sikashukela nabo baphendukela ku-allulosi ngoba ayikhulisi ushukela wegazi noma ibangele ukukhululwa kwe-insulin ngendlela okusetshenziswa ngayo ushukela, kusho uFine.

Eqinisweni, izifundo eziningi zezilwane zithole i-allulose yokwehlisa ushukela wegazi, ukwandisa ukuzwela kwe-insulin, kanye nokwehlisa ubungozi besifo sikashukela sohlobo 2. Ngaphezu kwalokho, ucwaningo lokuqala lwabantu luphakamisa ukuthi i-allulosi ingasiza ekulawuleni ushukela wegazi. "I-Allulose inama-kilojoule aphansi ngoba ayisetshenziswanga i-metabolized. Ezifundweni lapho i-allulosi idliwe yodwa, ayizange ikhulise i-glucose yegazi noma amazinga e-insulin egazini kubantu abanempilo noma lapho idliwe abantu abanesifo sikashukela sohlobo lwe-2, "kusho u-Harris-Pincus.

Ocwaningweni oluncane olushicilelwe ku Ijenali Yesayensi Yezokudla Ne-Vitaminology, i-allulose isize ukwehlisa amazinga kashukela egazini kubahlanganyeli abangu-20 abanempilo ngemuva kokudla. "Ukulawula ushukela wegazi kubalulekile ukuze uthole amandla asimeme," okusho ukuthi ungakwazi ukugwema ukuphakama nokwehla kukashukela okungaholela emizweni yokukhathala, kusho uFine.

Khonamanjalo, ocwaningweni lwango-2018, ababambiqhaza abakhuluphele abanikezwa i-allulose (vs. i-sucrose, ushukela omhlophe ojwayelekile) babone ukwehla kwamaphesenti amafutha omzimba nobukhulu bomzimba womzimba. Odokotela bamazinyo bayalithanda neqiniso lokuthi i-allulose ayikhiqizi ukukhula kwamagciwane abangela umgodi, kusho uHarris-Pincus. (Thola izindlela ezinhlanu eziyinqaba amazinyo akho angayithinta impilo yakho.)

Kodwa ngenxa yokuthi i-allulosi ivela ezitshalweni futhi inama-calories angu-0.4 kuphela ngegremu akusho ukuthi kufanele uqale ukungeza isiphuzo ngemva kokuphuza ekhofini lakho lasekuseni (okuyinto, btw, akufanele udlule kukho kokubili).

Ngabe kukhona ukwehla kokunciphisa i-allulose?

Uma zisetshenziswe ngokweqile, izithasiselo zikashukela ezifana ne-allulosi “zingase zikwenze uhlale ulangazelela izinto ezinoshukela—futhi ulahlekelwe ukuthintana nokubekezelela kwakho ukudla okumnandi okuncane,” kusho uFine. "Lapho usebenzisa kakhulu la maswidi, kulapho uvame ukungakuthandi ukudla okungenamsoco okufana nezithelo nemifino."

Ngokufana neziphuzo ezinoshukela, umzimba womuntu awukwazi ukugaya i-allulose. Ngakho-ke, kungenzeka ukuthi ukusebenzisa i-allulose kungaholela ezinkingeni zesisu (cabanga: igesi, ukuqunjelwa, nohudo), ikakhulukazi kulabo abanesisu esibucayi. Lokho kusho ukuthi, "abanye abantu bathola ukuthi i-allulose idala ukungaphatheki kahle esiswini uma iqhathaniswa nezidakamizwa ezinoshukela," kusho uFine. "Kodwa lokhu kungahle kuncike kumuntu ngamunye." (Okuhlobene: I-Artificial Sweeteners vs. Ushukela, Yikuphi Okunempilo Kakhudlwana?)

I-Allulose ibonakala inomusa kupheshana lakho le-GI, yize kudingeka olunye ucwaningo-ikakhulukazi kubantu. Ucwaningo lwabantu abangu-30 kujenali Izakhamzimba wathola ukuthi owesifazane ongamakhilogremu angu-150 kuzodingeka adle amagremu angu-27 (noma cishe amathisipuni angu-7) ngesikhathi esisodwa ngaphambi kokuba kumenze angajabuli ngaphakathi. Ngokubuka, ibha yamaprotheni eyodwa ye-Quest inezingu-11g ze-allulose ngebha ngayinye.

Ungayithola kuphi i-allulosi?

Kuthengiswa ezimakethe eziningi ezinkulu zokudla kwezempilo nezitolo ezinkulu, i-allulose ivame ukutholakala ezikhwameni noma emabhokisini asendaweni yokubhaka. Ungayithenga njenge-sweetener eyakhiwe (i-9 yamadola ayi-11 oz, amazon.com) bese uyisebenzisa ngenkomishi yenkomishi njengoshukela — lindela nje ukuthi imiphumela ibe mnandi kancane.

"Uzodinga i-allulose ethe xaxa ukuze uzuze izinga lobumnandi elifanayo uma uqhathanisa nobuswidi obukhulu obufana ne-stevia nezithelo ze-monk," kusho uHarris-Pincus.

Imikhiqizo ethile iyisebenzisa njengenketho ye-carb sweetener emikhiqizweni efana neyogathi, ukusabalala kwezithelo, ama-syrups, inhlaka kanye nokusanhlamvu (njenge-high-protein, i-celeb ethandwa kakhulu yi-Magic Spoon). Ingatholakala nasemikhiqizweni efana neGood Dee's Chocolate Chips ($ 12 for 9 oz, amazon.com) kanye ne-Quest HERO Protein Bars ($ 28 for 12, amazon.com).

Ukubheja okuhle: Khomba u-6g noma ngaphansi kwe-allulosi ukuze uthole umthamo ophephile esiswini, kusho u-Harris-Pincus.

Ngakho-ke, ingabe i-allulosi inempilo?

Umuntu waseMelika ojwayelekile udla isamba esikhulu sikashukela oweqile—okufika esilinganisweni sezinkomishi eziyisithupha ngesonto, ngokusho koMnyango Wezempilo Nezinsizakalo Zabantu waseNew Hampshire. Futhi, ama-carbs amhlophe amaningi kakhulu (avame ukuba namanani aphezulu kashukela) angaholela kukho konke kusuka ezifweni zesibindi ezinamafutha kuya kuhlobo lwesifo sikashukela esingu-2, ngokusho kochwepheshe baseHarvard Medical School.

Kepha noma kunjalo, ngabe kufanele ushintshe ushukela we-allulose?

Ijaji lisaphumile, kusho ochwepheshe. Kuze kube manje, alukho ucwaningo lwabantu olubonise noma yimiphi imithelela emibi yezempilo noma ubungozi bokusebenzisa i-allulosi, kusho uMoskovitz. Kodwa eziningi zalezi zinketho ezintsha ze-sweetener, "abukho ubufakazi obanele bokuthi ungcono kunoshukela ojwayelekile empilweni," kunezela u-Fine. (I-FYI: Izifundo eziningi zamanje ku-allulose zincane noma zenziwa ezilwaneni.)

Yize amaswidi afana ne-allulose engakhombisa ukuthembisa kulabo abanamazinyo amnandi kodwa futhi ababala i-carb, babuke isisindo sabo, noma bazi ushukela egazini, "indlela engcono kakhulu ukuzama ezinye izithako ezinikezela ngezimfanelo ezinhle," kusho uMoskovitz. "Isinamoni, i-vanilla extract, izithelo ezintsha, ne-cocoa powder kungasiza kakhulu ukufaka ukunambitheka kuziphuzo zakho, ekudleni nasezintweni ezibhakiwe ngaphandle kokuthola okungaziwa. Uma uzikhipha kancane ekudleni okunambitheka kamnandi, ungathola ukuthi awukudingi ukudla ukuze unambithe ushukela kakhulu ukuze ukujabulele." (Udinga ulwazi oluthile? Nazi izibonelo zendlela abantu abaphatha ngayo ushukela wabo wansuku zonke.)

Wonke ama-sweeteners angeziwe (kufaka phakathi i-monk izithelo, i-stevia, ne-allulose) azolahla izinzwa zakho zemvelo ezimnandi. Uma uqaphela ushukela wegazi ngezizathu zezokwelapha, i-allulose ingaba yindlela ezuzisayo kuma-sweeteners afana noshukela wetafula, uju, noma isiraphu. (Okuhlobene: Kungani Ukudla Okungashukela Okuphansi noma Okungenashukela Kungaba Umqondo Omubi Ngempela)

"Kodwa-ke, ngokulinganisela, lawo maswidi avamile aphephe ngokuphelele kubantu abaningi abaphilile," kusho uMoskovitz. "Kungakhathaliseki ukuthi yini, sebenzisa i-allulosi ngokulinganisela uma unquma ukwenza kanjalo."

Futhi, njengenjwayelo, kuwumqondo omuhle ukubonana nochwepheshe njengodokotela (ikakhulukazi uma ukhathazekile ngamazinga kashukela egazini ngoba, uma sithi, isifo sikashukela) kanye/noma isazi sokudla okunempilo uma ungaqiniseki.

Buyekeza kwe-