Kodi pali kusiyana kotani pakati pa Sucralose ndi Aspartame?

Zamkati

• Sucralose vs. aspartame
• Sucralose
• Aspartame
• Kodi Splenda ili ndi aspartame?
• Zotsatira zathanzi
• Zotsatira za shuga wamagazi ndi kagayidwe kake
• Zitha kukhala zowopsa kutentha kwambiri
• Zomwe zili bwino kwa inu?
• Mfundo yofunika

Kudya zakudya zopatsa shuga ndi zakumwa zochuluka kumalumikizidwa ndi zovuta zambiri, kuphatikizapo matenda ashuga, kukhumudwa, ndi matenda amtima (,,,).

Kuchepetsa shuga wowonjezera kumachepetsa chiopsezo chanu pazotsatira zoyipa izi, komanso kunenepa kwambiri, zomwe zimatha kuyika pachiwopsezo cha khansa zina (,,).

Zosintha za shuga zingakhale zosangalatsa ngati mukuyesera kuchepetsa kudya kwa shuga. Komabe, mwina mungadabwe kuti zotsekemera zopanga zotchuka monga sucralose ndi aspartame zimasiyana bwanji - komanso ngati zili zotetezeka kugwiritsa ntchito.

Nkhaniyi ikufufuza zakusiyana pakati pa sucralose ndi aspartame.

Sucralose vs. aspartame

Sucralose ndi aspartame ndi m'malo mwa shuga omwe amagwiritsidwa ntchito kutsekemera zakudya kapena zakumwa popanda kuwonjezera kuchuluka kwa ma calories kapena carbs.

Sucralose imagulitsidwa kwambiri pansi pa dzina la Splenda, pomwe aspartame imapezeka ngati NutraSweet kapena Equal.

Ngakhale onse ndi otsekemera mwamphamvu kwambiri, amasiyana malinga ndi njira zawo zopangira komanso zotsekemera.

Phukusi limodzi lokhala ndi zotsekemera limatanthauza kutsanzira kukoma kwa masipuni awiri (8.4 magalamu) a shuga wambiri, womwe uli ndi ma calories 32 ().

Sucralose

Chosangalatsa ndichakuti, ngakhale ilibe kalori, sucralose imapangidwa kuchokera ku shuga wamba wamba. Zinayambira pamsika mu 1998 (, 10,).

Kuti apange sucralose, shuga imadwala mosiyanasiyana momwe maatomu atatu a hydrogen-oxygen amasinthidwa ndi maatomu a chlorine. Chotsatiracho sichimagwiritsidwa ntchito ndi thupi ().

Chifukwa sucralose ndi yotsekemera modabwitsa - pafupifupi 600 nthawi yotsekemera kuposa shuga - nthawi zambiri imasakanikirana ndi ma bulking agents ngati maltodextrin kapena dextrose (,).

Komabe, izi zimadzaza ma calories ochepa, koma osafunikira.

Chifukwa chake ngakhale sucralose palokha ilibe kalori, ma filler omwe amapezeka m'malo otsekemera otsekemera monga Splenda amapereka ma 3 calories ndi 1 gramu ya carbs pa gramu imodzi yotumikirapo ().

Maltodextrin ndi dextrose amapangidwa kuchokera ku chimanga kapena mbewu zina zolemera. Kuphatikiza ndi sucralose, ali ndi ma 3.36 calories pa gramu (,).

Izi zikutanthauza kuti paketi imodzi ya Splenda ili ndi 11% ya ma calories mu supuni 2 za shuga wambiri. Chifukwa chake, amadziwika kuti ndi otsekemera ochepa a kalori (,).

Kudya kovomerezeka tsiku lililonse (ADI) kwa sucralose ndi 2.2 mg pa paundi (5 mg pa kg) ya kulemera kwa thupi. Kwa munthu wamakilogalamu 132 (60 kg), izi zikufanana ndi mapaketi 23 (1 gramu) imodzi ().

Popeza kuti 1 gramu ya Splenda imakhala ndi zosefera komanso 1.1% ya sucralose, sizokayikitsa kuti anthu ambiri azidya ndalama zochulukirapo kuposa izi ().

Aspartame

Aspartame ili ndi ma amino acid awiri - aspartic acid ndi phenylalanine. Ngakhale zonsezi ndi zinthu zachilengedwe, aspartame si ().

Ngakhale aspartame idakhalapo kuyambira 1965, Food and Drug Administration (FDA) sinavomereze kuti igwiritsidwe ntchito mpaka 1981.

Amawonedwa ngati chotsekemera chopatsa thanzi chifukwa chimakhala ndi zopatsa mphamvu - ngakhale ma calories anayi okha pa gramu ().

Pokhala okoma nthawi 200 kuposa shuga, aspartame yochepa yokha ndi yomwe imagwiritsidwa ntchito potsekemera ogulitsa. Monga sucralose, zotsekemera zopangidwa ndi aspartame nthawi zambiri zimakhala ndizodzaza zomwe zimasungunula kukoma kwambiri ().

Zida monga Equal choncho zimakhala ndi ma calories ena ochokera ku fillers monga maltodextrin ndi dextrose, ngakhale ndi ndalama zochepa. Mwachitsanzo, paketi imodzi yokhayo (1 gramu) ya Equal ili ndi ma calories 3.65 okha ().

ADI ya aspartame, yomwe idakhazikitsidwa ndi FDA, ndi 22.7 mg pa paundi (50 mg pa kg) ya kulemera kwa thupi patsiku. Kwa munthu wa mapaundi 132 (makilogalamu 60), ndizofanana ndi ndalama zomwe zimapezeka m'mapaketi 75 osakwatiwa (1 gramu) a NutraSweet ().

Kuti mumve zambiri, 12 ounce imodzi (355-ml) ya soda imatha kukhala ndi 180 mg ya aspartame. Izi zikutanthauza kuti munthu wolemera makilogalamu 75 (75 kg) amayenera kumwa zitini 21 za soda kuti apambane ADI (17).

Kodi Splenda ili ndi aspartame?

Pafupifupi 99% yazomwe zili mu Splenda packet zimadzaza ma dextrose, maltodextrin, ndi chinyezi. Chiwerengero chochepa chokha ndichokoma kwambiri sucralose ().

Momwemonso, zotsekemera zotengera aspartame zimakhala ndizodzaza zomwezo.

Chifukwa chake, pomwe zotsekemera za aspartame- ndi sucralose zimagawana zomwe zimadzaza zomwezo, Splenda ilibe aspartame.

Sucralose ndi aspartame ndi zotsekemera zopangira. Zodzaza zimathandizira kusungunula kukoma kwawo kwakukulu ndikuwonjezera ma calories ochepa. Splenda ilibe aspartame, ngakhale ili ndizodzaza zomwe zimapezekanso mu zotsekemera zotengera aspartame.

Zotsatira zathanzi

Zovuta zambiri zimazungulira chitetezo komanso zotsatira zaumoyo wazakudya zotsekemera monga sucralose ndi aspartame.

European Food Safety Authority (EFSA) idawunikiranso maphunziro opitilira 600 pa aspartame mu 2013 ndipo sinapeze chifukwa chokhulupirira kuti sichabwino kuyamwa (10, 18).

Sucralose yafufuzidwanso bwino, ndi maphunziro opitilira 100 akuwonetsa chitetezo chake ().

Makamaka, pakhala pali nkhawa zokhudzana ndi aspartame ndi khansa yaubongo - komabe kafukufuku wambiri sanapeze kulumikizana pakati pa khansa yaubongo ndi kumwa zotsekemera zopangira malire (17,,,).

Zotsatira zina zoyipa zogwiritsidwa ntchito ndi zotsekemera izi ndizopweteka mutu ndi kutsegula m'mimba. Ngati mukukumana ndi izi nthawi zonse mukadya zakudya kapena zakumwa zomwe zili ndi zotsekemera izi, sizingakhale zabwino kwa inu.

Kuphatikiza apo, nkhawa zaposachedwa zawunikidwa pokhudzana ndi zovuta zakugwiritsa ntchito kwakanthawi kokoma kwa mabakiteriya athanzi, omwe amafunikira kuti akhale ndi thanzi labwino. Komabe, kafukufuku wapano adachitidwa ndi makoswe, chifukwa chake maphunziro aumunthu amafunikira asanapangidwe (,,,).

Zotsatira za shuga wamagazi ndi kagayidwe kake

Kafukufuku angapo waumunthu adalumikiza aspartame ndi kusagwirizana kwa glucose. Komabe, kafukufukuyu adayang'ana kwambiri kwa achikulire omwe ndi onenepa kwambiri (,,).

Kusagwirizana kwa glucose kumatanthauza kuti thupi lanu silingathe kupukusa shuga moyenera, ndikupangitsa kuchuluka kwa shuga wamagazi. Kafukufuku wowonjezereka amafunikira kuti mumvetsetse zomwe zimakhalapo kwa nthawi yayitali omwe amalowa m'malo mwa shuga pamashuga am'magazi - onse achikulire omwe alibe kunenepa kwambiri (,,,).

Kuphatikiza apo, kafukufuku wina wapeza kuti kugwiritsa ntchito aspartame kwakanthawi kumatha kukulitsa kutupa kwamphamvu, komwe kumalumikizidwa ndi matenda ambiri okhalitsa monga khansa, matenda ashuga, ndi matenda amtima (,).

Pomaliza, kafukufuku waposachedwa akuwonetsa kuti sucralose itha kukhala ndi zotsatirapo zosafunikira pamatenda anu. Komabe, maumboni ena amagwirizanitsa kumwa zotsekemera zopangira m'malo mwa shuga ndi kuchepa pang'ono kwa mapaundi 1.7 (0.8 kg) (,,,).

Chifukwa chake, kafukufuku wambiri amafunikira pazokhalitsa zaumoyo wa zotsekemera zopangira.

Zitha kukhala zowopsa kutentha kwambiri

European Union idaletsa kugwiritsa ntchito zonunkhira zonse pazinthu zophika zomwe zidakonzedwa pa February 13, 2018 (10).

Izi ndichifukwa choti zotsekemera zina monga sucralose ndi aspartame - kapena Splenda ndi NutraSweet - zitha kukhala zosasunthika pakatenthedwe, ndipo chitetezo chawo pamatenthedwe sichinafufuzidwe ().

Chifukwa chake, muyenera kupewa kugwiritsa ntchito aspartame ndi sucralose pophika kapena kuphika kotentha kwambiri.

Kafukufuku wina amalumikiza kugwiritsa ntchito aspartame, sucralose, ndi zotsekemera zina zopangira zovuta ku thanzi. Izi zitha kuphatikizira kusintha kwa matumbo a microbiome ndi metabolism. Muyenera kupewa kuphika kapena kuphika ndi zotsekemera zopangira kutentha kwambiri.

Zomwe zili bwino kwa inu?

Aspartame ndi sucralose adapangidwa kuti azitulutsa shuga wopanda ma calories. Zonsezi zimawerengedwa kuti ndi zotetezeka kuti zigwiritsidwe ntchito m'malire awo otetezeka.

Sucralose ndichisankho chabwino ngati muli ndi phenylketonuria (PKU), chibadwa chosowa, aspartame imakhala ndi amino acid phenylalanine.

Kuphatikiza apo, ngati muli ndi vuto la impso, muyenera kuchepetsa kuchuluka kwa aspartame yanu, chifukwa chotsekemera ichi chalumikizidwa ndi kupsyinjika kwa impso ().

Kuphatikiza apo, omwe amamwa mankhwala a schizophrenia ayenera kupewa aspartame palimodzi, chifukwa phenylalanine yomwe imapezeka mu zotsekemera imatha kubweretsa kusunthika kwa minofu, kapena tardive dyskinesia (,).

Zokometsera zonsezi zimawoneka ngati zotetezeka. Izi zati, zotsatira zawo zazitali sizikudziwika bwino.

Sucralose ikhoza kukhala njira yabwino kwa iwo omwe ali ndi vuto la impso, omwe ali ndi chibadwa cha phenylketonuria, komanso omwe amamwa mankhwala ena a schizophrenia.

Mfundo yofunika

Sucralose ndi aspartame ndi zotsekemera zodziwika bwino.

Zonsezi zimakhala ndizodzaza ngati maltodextrin ndi dextrose zomwe zimasangalatsa kukoma kwawo kwambiri.

Pali kutsutsana pankhani yachitetezo chawo, koma zotsekemera zonsezi ndizophunzitsidwa bwino zowonjezera zowonjezera zakudya.

Atha kukhala osangalatsa kwa iwo omwe akuyang'ana kuti achepetse kudya shuga - motero atha kuchepetsa chiopsezo cha matenda ena monga matenda ashuga ndi matenda amtima.

Komabe mumachita izi, kuchepetsa kudya kwanu shuga kungakhale njira yabwino yathanzi labwino.

Ngati musankha kupewa sucralose ndi aspartame, pali njira zambiri zabwino pamsika.