Maswiti 'Oyera' ndi Zokometsera Zomwe Zingakhale Zovulaza

Zamkati

• 1. Shuga wa nzimbe wosaphika
• 2. Saccharin
• 3. Aspartame
• 4. Sucralose
• 5. Acesulfame K
• 6. Xylitol
• 7. Tumizani timadzi tokoma
• 8. Sorbitol
• Mitundu yonse ya shuga wowonjezera iyenera kuchepetsedwa
• Mfundo yofunika

Mashuga ambiri ndi zotsekemera amagulitsidwa ngati njira zabwino m'malo mwa shuga wamba.

Omwe akufuna kuchepetsa zopatsa mphamvu ndikuchepetsa kudya shuga nthawi zambiri amapita kuzinthu izi akafuna chinthu chosavuta m'malo mwa zotsekemera zakumwa ndi zakumwa.

Komabe, nthawi zina, zosinthazi zimatha kuvulaza kwambiri thanzi lanu.

Nazi 8 shuga "wathanzi" ndi zotsekemera zomwe zitha kukhala zowononga.

1. Shuga wa nzimbe wosaphika

Shuga wosakanizika wa nzimbe umapezeka ku nzimbe, womwe ndi chomera chomwe chimapezeka kumadera otentha padziko lapansi, monga Southeast Asia. Amakhala pafupifupi 40-45% ya shuga wathunthu wopangidwa ku United States (1).

Amagwiritsidwa ntchito kutsekemera chilichonse kuyambira pazakumwa zoziziritsa kukhosi mpaka zakumwa zotentha ndipo nthawi zambiri amasankhidwa kuposa mitundu ina ya shuga chifukwa cha kusinthasintha kwake, kupezeka kwake, komanso kukoma, kukoma pang'ono kwa zipatso ().

Komabe, ngakhale nzimbe za nzimbe zosakanizika nthawi zambiri zimagulitsidwa ngati njira yathanzi m'malo mwa shuga wokhazikika, palibe kusiyana kwenikweni pakati pawo.

M'malo mwake, zonsezi ndizofanana ndimankhwala omwe amapangidwa ndi sucrose, molekyulu yopangidwa ndimayunitsi a shuga osavuta, monga glucose ndi fructose (3).

Monga shuga wamba, kudya shuga wambiri nzimbe kumathandizira kunenepa ndipo kungalimbikitse kukula kwa matenda osatha monga matenda amtima ndi matenda ashuga ().

Chidule Monga shuga wamba, nzimbe zosaphika ndizo
wopangidwa ndi sucrose ndipo amatha kuthandizira kunenepa komanso kukulitsa matenda ngati
amadya mopitirira muyeso.

2. Saccharin

Saccharin ndi chotsekemera chopangira chomwe chimakonda kugwiritsidwa ntchito m'malo mwa shuga m'malo mwa zakumwa zozizilitsa kukhosi ndi maswiti otsika kwambiri, m'kamwa, ndi mchere.

Chifukwa chakuti thupi lako silikhoza kukugaya, limawerengedwa kuti ndi losapatsa thanzi, zomwe zikutanthauza kuti silimapereka zopatsa mphamvu kapena zopatsa thanzi pazakudya zanu ().

Kafukufuku wina akuwonetsa kuti kugwiritsa ntchito zotsekemera zopanda kalori monga saccharin m'malo mwa shuga wokhazikika kumachepetsa kudya kwa kalori kuthandizira kuchepa kwa thupi ().

Komabe, saccharin itha kuvulanso thanzi lanu.

Kafukufuku wambiri wazinyama apeza kuti kudya saccharin kumatha kubweretsa kusintha m'matumbo a microbiome ndipo kumatha kuchepetsa mabakiteriya abwino am'mimba, omwe amathandizira kwambiri pachilichonse kuyambira chitetezo cha mthupi mpaka kugaya chakudya (,,).

Zosokoneza m'mabakiteriya opindulitsa m'matumbo anu amathanso kulumikizidwa ndi thanzi, kuphatikizapo kunenepa kwambiri, matenda opatsirana am'mimba (IBD), ndi khansa yoyipa ().

Komabe, kufufuza kwina kuli kofunika kuti tiwone momwe saccharin ingakhudzire thanzi lathunthu mwa anthu.

Chidule Saccharin ndichosangalatsa chopatsa thanzi
itha kuthandizira kuchepa thupi pochepetsa kuchepa kwa kalori. Komabe, itha kusinthanso fayilo yanu ya
gut microbiome, yomwe imakhudzidwa ndi mbali zambiri zaumoyo ndi matenda.

3. Aspartame

Aspartame ndi chotsekemera chodziwika bwino chomwe nthawi zambiri chimapezeka muzinthu zopangira zakudya, monga ma sodas opanda shuga, mafuta oundana, yogurts, ndi maswiti.

Monga zotsekemera zina zopangira, ilibe ma carbs ndi ma calories, zomwe zimapangitsa kukhala chisankho chodziwika pakati pa omwe akufuna kuti achepetse kuchepa.

Izi zati, kafukufuku wina akuwonetsa kuti aspartame itha kuwononga m'chiuno mwanu komanso thanzi lanu.

Mwachitsanzo, kuwunika kwina kwa maphunziro 12 kunapeza kuti kugwiritsa ntchito aspartame m'malo mwa shuga sikunachepetse kudya kwa kalori kapena kulemera kwa thupi ().

Kuphatikiza apo, poyerekeza ndi shuga, aspartame idalumikizidwa ndi kuchepa kwa cholesterol cha HDL (chabwino), chomwe chimayambitsa matenda amtima ().

Anthu ena amanenanso kuti zimatha kuyambitsa matenda monga kupweteka kwa mutu, chizungulire, komanso kukhumudwa, ngakhale kuti kafukufuku wowonjezera amafunikira pazotsatira zomwe zingachitike.

Chidule Aspartame ndizopanga zopanda kalori
Zokometsera zotsekemera zomwe nthawi zambiri zimawonjezeredwa kuzinthu zopatsa thanzi. Ndemanga imodzi idapeza kuti mwina sichingatero
amathandiza kuchepetsa kudya kwa kalori kapena kulemera kwa thupi, poyerekeza ndi shuga wamba.

4. Sucralose

Sucralose amapezeka kwambiri mu zero-kalori zotsekemera zotsekemera Splenda, yomwe nthawi zambiri imagwiritsidwa ntchito m'malo mwa shuga kutsekemera zakumwa zotentha monga khofi kapena tiyi.

Kafukufuku wambiri akuwonetsa kuti sizimakhudza kuchuluka kwa shuga wamagazi kapena kusintha ma mahomoni omwe amathandizidwa ndi kuwongolera shuga m'magazi ofanana ndi shuga (,,).

Komabe, kafukufuku wina adawonetsa kuti kumwa sucralose kumawonjezera shuga wamagazi ndi milingo ya insulini mwa anthu 17 onenepa omwe nthawi zambiri sagwiritsa ntchito zotsekemera zopanda thanzi ().

Kuphatikiza apo, kafukufuku wina akuwonetsa kuti chotsekemera ichi chimatha kukhala ndi zovuta zina.

Mwachitsanzo, maphunziro angapo azinyama apeza kuti sucralose imatha kulumikizidwa ndi kuchepa kwa mabakiteriya abwino am'mimba, chiopsezo chachikulu chotupa, komanso kunenepa (,,).

Kuphika ndi sucralose kungakhalenso koopsa chifukwa cha mapangidwe a chloropropanols, omwe ndi mankhwala omwe amaganiza kuti ndi owopsa (,).

Chidule Sucralose amapezeka ku Splenda.
Kafukufuku akuwonetsa kuti chotsekemera ichi chitha kuchepetsa mabakiteriya opindulitsa,
kuonjezera kutupa, ndipo kumabweretsa kunenepa.

5. Acesulfame K

Acesulfame K, yomwe imadziwikanso kuti acesulfame potaziyamu kapena Ace-K, nthawi zambiri imaphatikizidwa ndi zotsekemera zina chifukwa chakumva kowawa pang'ono.

Ace-K nthawi zambiri imapezeka m'madzi ozizira, zakudya zophika, maswiti, ndi maswiti otsika kwambiri. Ndi imodzi mwazakudya zotsekemera zopangira kutentha ().

Ngakhale zimawerengedwa kuti ndi zotetezedwa ndi Food and Drug Administration (FDA), Ace-K idakhalabe imodzi mwazomwe zimayambitsa mikangano yotsekemera.

M'malo mwake, ofufuza ena apemphanso kuti awunikenso zomwe zingayambitse khansa, ponena za njira zoyeserera zosakwanira komanso zolakwika zoyambirira zomwe zidagwiritsidwa ntchito kuti zidziwike ngati zili zotetezeka ().

Ngakhale kafukufuku wina wamasabata 40 adapeza kuti Ace-K alibe zovuta zoyambitsa khansa mu mbewa, palibe kafukufuku wina waposachedwa yemwe adawunika ngati zingakhudze kukula kwa khansa ().

Kuphatikiza apo, kafukufuku wina akuwonetsa kuti kuwonetsedwa kwa nthawi yayitali kumatha kuwononga mbali zina za thanzi lanu.

Mwachitsanzo, kafukufuku wina wama mbewa milungu 40 adazindikira kuti kugwiritsa ntchito pafupipafupi Ace-K kudwala magwiridwe antchito ndi kukumbukira ().

Kafukufuku wina wamasabata a 4 adawonetsa kuti Ace-K adakulitsa kunenepa kwa nyama zamphongo ndikusintha mabakiteriya am'magulu onse amuna ndi akazi ().

Komabe, maphunziro owonjezera apamwamba kwambiri aumunthu amafunikira kuti tiwunikire chitetezo ndi zotsatirapo zoyipa za Ace-K.

Chidule Ace-K ndi zotsekemera zopangira zomwe zili
kuphatikiza zotsekemera zina mu zakudya zambiri. Kafukufuku wachitetezo chake akhala
amafunsidwa, ndipo kafukufuku wazinyama akuwonetsa kuti atha kukhala ndi zovuta zingapo
zotsatira.

6. Xylitol

Xylitol ndi mowa wa shuga womwe umachotsedwa m'mitengo ya birch ndikuwonjezeranso kutafuna, timbewu tonunkhira, ndi mankhwala otsukira mano.

Poyerekeza ndi shuga wokhazikika, ili ndi index yotsika kwambiri ya glycemic (GI), kutanthauza kuti siyikweza shuga kapena magazi a insulin pamlingo wofanana ndi shuga ().

Kuphatikiza apo, kafukufuku akuwonetsa kuti xylitol itha kukhala yothandiza kwambiri popewa zibowo za mano mwa ana omwe ali pachiwopsezo chochepa chazovuta ().

Amalumikizananso ndi maubwino ena azaumoyo pamaphunziro a nyama ndi mayeso a chubu, kuphatikiza kuchepa kwa bakiteriya komanso kuchuluka kwa mafupa ndi kupanga collagen (,,).

Komabe, xylitol imatha kukhala ndi mankhwala ofewetsa tuvi tolimba kwambiri ndipo imatha kuyambitsa vuto la kugaya chakudya, kuphatikizira mipando ndi mpweya ().

Zingayambitsenso zizindikiro za anthu omwe ali ndi matenda opweteka a m'mimba (IBS), omwe ndi matenda omwe amakhudza matumbo akulu ndipo amayambitsa zizindikilo monga kupweteka m'mimba, gasi, kutsegula m'mimba, ndi kudzimbidwa ().

Pachifukwa ichi, nthawi zambiri amalimbikitsidwa kuti muyambe ndi muyeso wocheperako ndipo pang'onopang'ono muziyenda ulendo wanu kuti muone kupirira kwanu kwa xylitol kapena zakumwa zina za shuga.

Komanso, kumbukirani kuti xylitol ndiwowopsa kwa agalu ndipo imatha kuyambitsa shuga wotsika magazi, kulephera kwa chiwindi, ngakhale kufa (,).

Chidule Xylitol ndi shuga yemwe wakhala ali
yolumikizidwa ndi maubwino angapo azaumoyo. Komabe, mochuluka, zingayambitse
zovuta zam'mimba kwa ena, kuphatikiza omwe ali ndi IBS. Komanso, ndi owopsa kwambiri kwa agalu.

7. Tumizani timadzi tokoma

Mchere wa Agave, kapena madzi a agave, ndi chotsekemera chodziwika bwino chotengedwa kuchokera ku mitundu yosiyanasiyana ya chomera cha agave.

Nthawi zambiri amatamandidwa ngati njira yathanzi m'malo mwa shuga wokhazikika, popeza ali ndi GI yotsika, yomwe ndiyeso ya kuchuluka kwa chakudya chomwe chimakulitsa kuchuluka kwa shuga m'magazi (,).

Mchere wa Agave umapangidwa makamaka ndi fructose, mtundu wa shuga wosavuta womwe umakhudza kwambiri shuga kapena magazi a insulin ().

Chifukwa chake, imagwiritsidwa ntchito maswiti komanso zokhwasula-khwasula zomwe zimagulitsidwa kuti ndizoyenera anthu odwala matenda ashuga.

Komabe, kafukufuku akuwonetsa kuti kudya pafupipafupi kwa fructose kumalumikizidwa ndi chiopsezo chachikulu cha matenda a chiwindi wamafuta komanso kukana kwa insulin, komwe kumatha kusokoneza kuwongolera kwa magazi m'kupita kwanthawi (,).

Kudya kwa Fructose kumathandizanso kukulitsa cholesterol cha LDL (choyipa) cha cholesterol ndi triglyceride, zomwe ndizomwe zimayambitsa ziwopsezo zamatenda amtima ().

Chidule Mchere wa Agave uli ndi GI yotsika ndipo sukukhudzanso
shuga m'magazi posachedwa. Komabe, zitha kukulitsa chiopsezo
mafuta chiwindi matenda, insulin kukana, mkulu mafuta m'thupi, ndi kuchuluka
magulu a triglyceride m'kupita kwanthawi.

8. Sorbitol

Sorbitol ndimowa wamtundu wambiri womwe umapezeka mu zipatso ndi zomera zambiri.

Mosiyana ndi zotsekemera zina, ili ndi 60% yokha yamphamvu yotsekemera ya shuga wamba ndipo imakhala ndi gawo limodzi mwa magawo atatu (40).

Sorbitol imadziwika chifukwa chofewa pakamwa pake, kununkhira kokoma, komanso kulawa pang'ono, ndikupangitsa kuti ikhale chowonjezera kuwonjezera pa zakumwa zopanda shuga ndi zokometsera.

Ngakhale kuti nthawi zambiri zimawoneka ngati zotetezeka, imakhala ngati mankhwala ofewetsa tuvi tolimba polimbikitsa kayendedwe kanu kagayidwe (40).

Kugwiritsa ntchito sorbitol wambiri kumatha kuyambitsa zovuta m'mimba monga kuphulika, mpweya, kupweteka m'mimba, kukokana, ndi kutsekula m'mimba, makamaka kwa anthu omwe ali ndi IBS (,,).

Chifukwa chake, ndibwino kuti muchepetse zomwe mumadya ndikukhala osamala makamaka mukawona zovuta.

Chidule Sorbitol ndi shuga yemwe amakhala ndi
ma calories ochepa kuposa shuga ndipo nthawi zambiri amawonjezeredwa ku zakudya ndi zakumwa zopanda shuga. Mu
Nthawi zina, zimatha kuyambitsa vuto lakugaya m'mimba chifukwa cha zakumwa zake zotsekemera.

Mitundu yonse ya shuga wowonjezera iyenera kuchepetsedwa

Ngakhale mitundu yathanzi ya shuga ndi zotsekemera zimatha kukhala zovulaza zikagwiritsidwa ntchito mopitirira muyeso.

Mwachitsanzo, uchi wosaphika nthawi zambiri umaonedwa ngati wabwino m'malo mwa shuga wokhazikika, chifukwa chokhoza kulimbikitsa kupoletsa kwa zilonda, kutsika kwa triglyceride, ndikuchepetsa mafuta onse a LDL (oyipa) cholesterol (,).

Ngakhale zili choncho, ndizambiri zamafuta, odzaza shuga, ndipo zimatha kuwonjezera kunenepa pakapita nthawi.

Ndikofunika kuzindikira kuti kumwa kwambiri shuga yamtundu uliwonse - ngakhale zotsekemera zachilengedwe monga uchi ndi madzi a mapulo - zitha kuwononga thanzi lanu.

Kafukufuku akuwonetsa kuti kudya kwambiri shuga kumatha kukhala ndi chiopsezo chachikulu cha matenda amtima, kukhumudwa, kunenepa, komanso kuwonongeka kwa shuga m'magazi (,,).

Pakadali pano, zotsekemera zopangira ndi zotsekemera za shuga zimapezeka kwambiri mu zakudya zomwe zasinthidwa kwambiri ndikupopedwa ndi zowonjezera ndi zotetezera, zomwe zambiri zimayenera kukhala ndi chakudya chopatsa thanzi.

Chifukwa chake, ndibwino kuti muchepetse kudya kwa mitundu yonse ya shuga wowonjezera, kuphatikiza shuga wachilengedwe ndi zotsekemera monga shuga wa kokonati, uchi, ndi madzi a mapulo.

M'malo mwake, sangalalani ndi maswiti omwe mumakonda nthawi ndi nthawi limodzi ndi zipatso, ma veggies, mapuloteni, ndi mafuta athanzi ngati gawo la chakudya chopatsa thanzi, chopatsa thanzi.

Chidule Ngakhale shuga wathanzi komanso zotsekemera zimatha kukhala
zovulaza kwambiri. Momwemo, mitundu yonse ya shuga ndi zotsekemera ziyenera kukhala
Kuchepetsa zakudya zabwino.

Mfundo yofunika

Mashuga ambiri ndi zotsekemera zomwe zimalengezedwa ngati zathanzi zimatha kubwera ndi mndandanda wazovuta.

Ngakhale angapo ali ndi ma calories ochepa komanso ma carbs kuposa shuga wamba, ena amalumikizidwa ndimavuto am'mimba, kuwonongeka kwa shuga m'magazi, komanso kusintha kwamatenda opindulitsa.

Chifukwa chake, ndibwino kuti muchepetse kudya kwa shuga ndi zotsekemera zonse ndikusangalala ndi zomwe mumakonda nthawi ndi nthawi ngati gawo la chakudya chopatsa thanzi.