Kodi Ndi Wathanzi Lotani? Artificial Sweeteners vs. Shuga

Zamkati

• Mbali Yosakhala Yabwino Kwambiri Yotsekemera Opanga vs.
• Aspartame
• Sucralose
• Saccharin
• Agave Nectar
• Stevia
• Xylitol
• Onaninso za

Si chinsinsi — kuchuluka kwa shuga sikofunika m'thupi lanu, chifukwa kupangitsa kutupa kumawonjezera mwayi wokhala ndi kunenepa kwambiri komanso matenda amtima. Pazifukwa izi, American Heart Association (AHA) ikulimbikitsa kuti anthu wamba aku America aziletsa kudya shuga wambiri m'masupuni 6 a akazi ndi masupuni 9 a amuna.

Koma kodi olowa m'malo mwa shuga ali ndi thanzi labwino? Kodi pali chotsekemera chabwino kwambiri chopangira? Tinatembenukira ku zabwino zachipatala ndi zakudya kuti tipeze mndandanda wa zotsekemera zopangira komanso zowona, zowonongeka za sayansi za zotsekemera zopanga motsutsana ndi shuga.

Mbali Yosakhala Yabwino Kwambiri Yotsekemera Opanga vs.

Zikuwoneka ngati chikhumbo chozizwitsa chimakwaniritsidwa mu kaphukusi kakang'ono, kokongola. Muthabe kusangalala ndi khofi wanu wabwino komanso wokoma popanda zopatsa mphamvu. Koma kwa zaka zambiri, mikangano yomveka yakhala ikunena kuti zotsekemera zopangira zotsekemera zimatha kuyambitsa kunenepa.

"Opangira zotsekemera amalimbikitsa thupi lathu kuti lipange kulemera kwa mahomoni a insulin, omwe amachititsa kuti thupi lizisunga mafuta monga mafuta," akutero a Morrison. Ndipo ngakhale m'mawu am'mbuyomu a AHA adanenanso kuti zotsekemera zopanda thanzi zinali ndi mwayi wothandiza anthu kuti afikire ndi kusunga zolemera za zolinga zawo, adanenanso kuti umboniwo unali wochepa ndipo chifukwa chake ndi wosakwanira. (Zokhudzana: Chifukwa Chomwe Shuga Wocheperako kapena Wopanda Shuga Angakhale Lingaliro Loyipa Kwambiri)

Kuphatikiza apo, ambiri mwa omwe amalowa m'malo mwa shuga omwe amapezeka muzakudya ndi zakumwa zodzaza ndi odzaza ndi mankhwala, zomwe zimatha kuyika chitetezo chamthupi lanu. "Tikamamwa mankhwalawa, matupi athu amafunika kugwira ntchito molimbika kuti agwiritse ntchito, ndikusiya zinthu zochepa kuti ziwononge matupi athu kuzinthu zambiri zomwe timakumana nazo m'chilengedwe," akutero Jeffrey Morrison, MD, dotolo komanso mlangizi wazakudya. Makalabu olimbitsa thupi a Equinox.

Koma zikafika pazinthu zokoma, ndi ziti zomwe ndizolakwitsa kwambiri? Kodi ndi zotsekemera zabwino bwanji? Pamene mukuyezera ubwino ndi kuipa kwa zotsekemera zopangira zotsekemera motsutsana ndi shuga, werengani kuti mupeze kalozera wanu zabwino kwambiri ndi zoyipitsitsa pamndandanda wa zotsekemera zopangira izi.

Aspartame

Ogulitsidwa pansi pa mayina ngati NutraSweet® ndi Equal®, aspartame ndi imodzi mwazomwe zimayambitsa mikangano komanso zophunzira zotsekemera pamsika.Ndipotu, "pofika m'chaka cha 1994, 75 peresenti ya madandaulo onse osagwiritsa ntchito mankhwala osokoneza bongo ku FDA anali kuyankha aspartame," akutero Cynthia Pasquella-Garcia, katswiri wa zachipatala komanso dokotala wamankhwala. Ma gripes amenewo anali kuyambira kusanza komanso kupweteka mutu m'mimba komanso khansa.

Aspartame vs. Shuga: Aspartame imakhala ndi ma calories asanu ndipo imagwiritsidwa ntchito kuphika. Muli msuzi wa zinthu zosazolowereka, monga phenylalanine, aspartic acid, ndi methanol.

"Methanol yochokera ku aspartame imawonongeka mthupi kuti ikhale formaldehyde, yomwe imasandulika acid formic," akutero a Pasquella-Garcia. "Izi zitha kuyambitsa kagayidwe kachakudya acidosis, komwe kumakhala asidi wambiri m'thupi ndipo kumayambitsa matenda." Ngakhale kulumikizana kwa aspartame pamavuto azaumoyo kwaphunziridwa kwambiri, pali umboni wochepa kwambiri wosachotsa pamashelufu. Food and Drug Administration (FDA) yakhazikitsa chakudya chololedwa tsiku lililonse (ADI) pa 50 mg / kg ya kulemera kwa thupi, chomwe chimafanana ndi zitini 20 zakumwa zotsekemera za aspartame kwa mayi wa mapaundi 140.

Sucralose

Wodziwika kuti Splenda (komanso wogulitsidwa ngati Sukrana, SucraPlus, Candys, ndi Nevella), sucralose idapangidwa koyambirira m'ma 1970 ndi asayansi omwe amayesa kupanga mankhwala ophera tizilombo. Splenda nthawi zambiri amadziwika kuti ndiwotsekemera kwambiri chifukwa amachokera ku shuga, koma panthawi yopanga, mamolekyulu ake ena amalowetsedwa ndi maatomu a chlorine. (Zokhudzana: Momwe Mungachepetsere Shuga M'masiku 30 — Popanda Kuchita Misala)

Sucralose motsutsana ndi Shuga: Pamwambapa, sucralose ilibe gawo lililonse pakatikati kapenanso nthawi yayitali m'magazi a shuga. Keri Glassman, RD. Slim Calm Sexy Diet.

Ngakhale zili choncho, okayikira akhala akuda nkhawa kuti klorini yomwe ili mu sucralose ingathebe kuyamwa ndi thupi pang'ono. Mu 1998, a FDA adamaliza maphunziro opitilira 100 ndikupeza kuti chotsekemera sichikhala ndi vuto la khansa kapena chiopsezo chokhudzana ndi matendawa. Zaka khumi pambuyo pake, Duke University inamaliza maphunziro a masabata a 12-omwe amathandizidwa ndi makampani a shuga-amapereka Splenda kwa makoswe ndipo adapeza kuti amapondereza mabakiteriya abwino ndikuchepetsa chimbudzi chamatumbo m'matumbo. "Zofukufukuzo (pamene zinali zinyama) ndizofunikira chifukwa Splenda adachepetsa ma probiotics, omwe amathandiza kwambiri kuti kugaya chakudya kukhale koyenera," anatero Ashley Koff, RD, katswiri wa zakudya zovomerezeka komanso woyambitsa The Better Nutrition Program. ADI pakadali pano imayikidwa pa 5 mg / kg ya kulemera kwa thupi, kutanthauza kuti mkazi wa mapaundi 140 akhoza kukhala ndi mapaketi 30 a Splenda patsiku. (Tiyeneranso kuwerenga: Momwe Makampani A Shuga Adatitsimikizira Tonse Kuti Tidane Mafuta)

Saccharin

Saccharin, yomwe imadziwika kuti Sweet 'N Low, ndi imodzi mwazinthu zakale kwambiri zolowa m'malo mwa shuga zomwe zimakhala ndi ma calories ochepa. Ndi njira yovomerezedwa ndi FDA yomwe yayesedwa kwambiri, ikupereka malipoti angapo otsutsana.

Saccharin vs.Shuga: Saccharin idagawika koyamba ngati khansa mzaka za m'ma 70s, pomwe kafukufuku adalumikiza ndi khansa ya chikhodzodzo m'makoswe a labu. Komabe, chiletsocho chinachotsedwa kumapeto kwa zaka za m’ma 2000 pamene kafukufuku wamtsogolo anatsimikizira kuti makoswe ali ndi mapangidwe osiyana ndi mkodzo wawo kuposa mmene anthu amachitira. Ngakhale zili choncho, amayi apakati amalangizidwa kuti azigwiritsa ntchito saccharin mosamala.

Ponena za phindu lochepetsa thupi, saccharin ili ndi ma calories osapitilira muyeso wa magazi, koma akatswiri azakudya amakhulupirira kuti zotsekemera zimatha kulumikizidwa ndi kunenepa. "Nthawi zambiri munthu akadya chakudya chotsekemera, thupi limayembekezera kuti chakudyacho chiziyenda ndi chakudyacho, koma thupi likapanda kupeza ma calories amenewo, limawayang'ana kwina," akutero Glassman. "Choncho pa calorie iliyonse yomwe mukuganiza kuti mumasunga posankha chokometsera chochita kupanga, mutha kupeza mwa kudya zopatsa mphamvu zambiri pamapeto pake." ADI ya saccharin ndi 5 mg / kg ya thupi yomwe ili yofanana ndi mayi wa mapaundi 140 akudya mapaketi 9 mpaka 12 a zotsekemera. (Zokhudzana: Zomwe Muyenera Kudziwa Zokhudza Zopangira Zatsopano Zopangira)

Agave Nectar

Agave si chimodzimodzi wochita kupanga zotsekemera. Amagwiritsidwa ntchito ngati m'malo mwa shuga, uchi, ngakhale manyuchi ndipo amapangidwa kuchokera ku chomera cha agave. Ngakhale mitundu ya agave yamtundu wa OG idapangidwa mwachilengedwe, zambiri zomwe zikupezeka m'misika yayikulu zidakonzedwa mopitilira muyeso kapena kuyengedwa mankhwala. Ndiwokoma nthawi 1.5 kuposa shuga, ndiye kuti mutha kugwiritsa ntchito zochepa. Musadabwe kuti muzipeza muzakudya zopatsa thanzi, ketchup, ndi zina zotsekemera.

Agave vs. Shuga: "Agave timadzi tokoma timakhala ndi glycemic index, zomwe zikutanthauza kuti mtundu uwu wa shuga umalowetsedwa pang'onopang'ono ndi thupi kotero umayambitsa kutsika pang'ono kwa shuga wamagazi komanso kuthamanga pang'ono kwa shuga kuposa mitundu ina ya shuga," akutero Glassman. Komabe, agave ndi wowuma, kotero sizosiyana kwambiri ndi madzi a chimanga a fructose, omwe angakhale ndi zotsatira zowononga thanzi ndikuwonjezera ma triglyceride. Opanga ma agave osiyanasiyana amagwiritsa ntchito fructose yoyengedwa mosiyanasiyana, imodzi mwazigawo zazikulu kwambiri za shuga za agave, zomwe zimafanana ndi madzi a chimanga a high-fructose ndipo nthawi zina amatha kukulira.

Ngakhale kuti chomera cha agave chili ndi inulin —chakudya chopatsa thanzi, chosasungunuka, ndi chotsekemera — timadzi tokoma timakhala ndi inulin yochuluka kwambiri yomwe yatsala itatha kukonzedwa. "Imodzi mwazotsatira za timadzi ta agave ndizomwe zimatha kuyambitsa chiwindi chamafuta, pomwe mamolekyu a shuga amaunjikana m'chiwindi, zomwe zimapangitsa kutupa ndi kuwonongeka kwa chiwindi," akutero Morrison.

"Agave imatha kukhala ndi thanzi labwino, koma mitundu yambiri ya agave pamsika imayeretsedwa ndi mankhwala," akufanana ndi Pasquella-Garcia. Amalimbikitsa agave yaiwisi, organic, ndi yosafunda chifukwa akuti imakhala ndi anti-yotupa, maantimicrobial, komanso kuthekera kwa chitetezo chamthupi ikamadyedwa pang'ono (komanso mogwirizana ndi malangizo a AHA osachepera supuni 6 patsiku lokwanira shuga).

Stevia

Mafani a therere la ku South America amawakonda kuposa shuga wamba wapa tebulo chifukwa chopanda calorie. Imapezeka mumitundu yonse ya ufa ndi madzi ndipo akatswiri azakudya amazindikira kuti ilibe mankhwala komanso yopanda poizoni. (Zowonjezera zambiri: Ayi, nthochi ilibe shuga wambiri kuposa donut.)

Stevia motsutsana ndi Shuga: Mu 2008, a FDA adalengeza kuti stevia "nthawi zambiri imawonedwa ngati yotetezeka," zomwe zikutanthauza kuti itha kugwiritsidwa ntchito ngati choloweza m'malo mwa shuga. Kafukufuku wasonyeza kuti stevia imatha kutsitsa insulin, ndikupangitsa kuti ikhale njira yabwino kwa odwala matenda ashuga, ngakhale ena akadali ndi nkhawa ndi zopangira zotsekemera zomwe zimagwiritsa ntchito stevia. "Ngakhale stevia amadziwika kuti ndiwotetezeka, sitikudziwa zamitundu yonse yomwe imagulitsidwa m'misika yayikulu," akutero Koff. The Joint FAO/WHO Expert Committee on Food Additives (JECFA) yapereka ADI ya 4 mg/kg (kapena 12 mg/kg kulemera kwa thupi kwa steviol glycoside) kutanthauza kuti munthu wolemera mapaundi 150 akhoza kudya pafupifupi mapaketi 30.

Xylitol

Ndi kukoma kwapafupi kofananira ndi shuga, mowa wodziwika bwino wa shuga wochokera ku khungwa la birch umapezeka mu zipatso zambiri ndi ndiwo zamasamba ndipo amapangidwa m'thupi. Xylitol imakhala ndi zopatsa mphamvu pafupifupi 2.4 gramu pa gramu iliyonse, imakhala ndi 100% ya kukoma kwa shuga patebulo, ndipo ikawonjezeredwa kuzakudya zitha kuwathandiza kukhalabe onyowa komanso owoneka bwino. (Pali zambiri za mowa wa shuga komanso ngati ali ndi thanzi kapena ayi.)

Xylitol motsutsana ndi Shuga: Othandizira njira iyi yoyendetsedwa ndi FDA amakonda zotsekemera zopanda mafuta chifukwa ndizabwino kwa odwala matenda ashuga ndipo kafukufuku wasonyeza kuti imalimbikitsa thanzi la mano. "Monga stevia, xylitol imachokera mwachilengedwe, koma siyimayikidwa m'mimba, chifukwa chake ikawonongedwa kwambiri, imatha kuyambitsa matumbo," akutero a Morrison. Zogulitsa zambiri zomwe zimakhala ndi machenjezo a xylitol pazokhudza zotsekemera. ADI ya xylitol sinatchulidwe, zomwe zikutanthauza kuti palibe malire omwe angapangitse kuti ikhale yowopsa ku thanzi lanu. (Zokhudzana: Momwe Mzimayi Mmodzi Anamuletsa Kulakalaka Kwake Kwa Shuga)

Onaninso za