Chowonadi Chokhudza Manyowa a Chimanga cha High-Fructose

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Kupezeka muzakudya kuyambira pa soda ndi saladi kuvala mpaka kuzizira kozizira ndi mkate wa tirigu, zotsekemera izi zili pakati pamikangano yotentha kwambiri m'mbiri yazakudya. Koma kodi ndizowopsa ku thanzi lanu komanso m'chiuno mwanu? Cynthia Sass, R.D., amafufuza.

Masiku ano simungathe kuyatsa TV popanda kumva chilichonse chokhudza madzi a chimanga a high-fructose (HFCS). Chofunikira kwambiri pamipata ya makeke ndi zakumwa zozizilitsa kukhosi, chowonjezeracho chimabisalanso m'malo ena osayembekezereka, monga mkaka, nyama yokonzedwa, buledi, chimanga, ndi zokometsera. Kutchuka kwake pakati pa opanga ndikosavuta, kwenikweni: Ndi njira yotsika mtengo yowonjezeramo kukoma kwa zakudya ndikumakulitsa mashelufu awo.

Koma kwa wogula, "nkhani" yokhudza HFCS ndiyopepuka. Ndi chiwanda chazakudya chomwe chimayambitsa vuto la kunenepa kwambiri komanso matenda ambiri osatha, atero otsutsa. Komabe zotsatsa zochokera ku Corn Refiners Association zimasonyeza ubwino wa zotsekemera, ndikuzisunga kuti zikhale zotetezeka zikagwiritsidwa ntchito pang'onopang'ono. Ndipo nthawi yomweyo, makampani monga Pepsi ndi Kraft akuchotsa HFCS kuzinthu zina zawo ndikubwerera ku shuga wabwino wakale m'malo mwake. Ndiye muyenera kukhulupirira chiyani? Tidafunsa akatswiri kuti athetse mikangano inayi yokhudzana ndi zotsekemera.

1. Dzifunseni: Zonse ndi zachilengedwe.

Chowonadi: Kwa omwe amalimbikitsa, mfundo yoti manyuchi a chimanga cha fructose amachokera kuchimanga amazichotsa mgulu la "zosakaniza zopangira". Koma ena samagawana malingaliro amenewo, kuloza ku zovuta zosiyanasiyana zamankhwala zomwe zimafunikira kuti apange zotsekemera zopangidwa ndi mbewu. Kuti apange HFCS, madzi a chimanga (glucose) amathandizidwa ndi michere kuti asinthe kukhala fructose, akutero George Bray, MD, katswiri wa kunenepa kwambiri komanso kagayidwe kachakudya ku Pennington Biomedical Research Center ku Louisiana State University. Kenako amaphatikizidwa ndi madzi a chimanga oyera kuti apange chinthu chomwe ndi 55% ya fructose ndi 45% ya shuga. Ngakhale shuga wa patebulo ali ndi mawonekedwe ofanana (50-50 fructose-to-glucose ratio), maubwenzi apakati pa fructose ndi sucrose amagawanika pakupanga HFCS, ndikupangitsa kuti ikhale yosakhazikika pamankhwala - ndipo, ena amati, imavulaza thupi. “Aliyense amene amatcha kuti ‘zachirengedwe’ amagwiritsira ntchito molakwa mawuwo,” akutero Bray.

2. Kudzinenera: Zimatinenepetsa.

Chowonadi: Munthu wamba amalandira ma calories 179 kuchokera ku HFCS patsiku - pafupifupi kuwirikiza kawiri kuposa koyambirira kwa zaka za m'ma 1980 - kuphatikiza ma calories 209 ochokera ku shuga. Ngakhale mutangodula manambalawo theka, mutha kutaya pafupifupi mapaundi awiri pamwezi. Koma ndi zotsekemera zomwe zimapezeka panjira iliyonse ya sitoloyo, kubweza m'mbuyo ndikosavuta kuposa kuchita, "atero a Andrew Weil, MD, director of the University of Arizona Center for Integrative Medicine." Ndipo sizothandiza kuti zinthu zomwe zili ndi imakhala yotsika mtengo kuposa yomwe imapangidwa ndi zotsekemera zina. "

Kuwonjezera pa kupereka zakudya zopitirira muyeso pa zakudya zathu, madzi a chimanga a high-fructose amalingaliridwa kuti amanyamula mapaundi chifukwa cha momwe zimakhudzira ubongo. Kafukufuku wina wochokera ku Johns Hopkins adapeza kuti fructose imayambitsa chidwi chofuna kudya, kukupangitsani kukhala osakhutira komanso kudya mopitirira muyeso. Koma kodi HFCS imatha kukhala ndi zotsatirazi kuposa shuga, yomwe imanyamulanso kuchuluka kwa fructose? Osati malinga ndi ndemanga yaposachedwa yomwe idasindikizidwa mu American Journal of Clinical Nutrition. Pambuyo pofufuza kafukufuku 10 wam'mbuyomu poyerekeza zotsekemera ziwirizi, ofufuza sanapeze kusiyana kulikonse pamavuto am'magazi ndi mayankho a insulin, kuchuluka kwa njala, komanso kuchuluka kwa mahomoni omwe amalamulira njala ndi kukhuta. Komabe, ndikofunikira kukumbukira kuti chifukwa chakuti amakhalanso ndi thupi lomwelo sizitanthauza kuti manyuchi a chimanga cha-fructose, kapena shuga, ndi wokonda m'chiuno. "Kuti muchepetse kunenepa, muyenera kudya pang'ono pokha ndikuyang'ana pa zakudya zonse za 'good-fructose'," akutero Bray. "Zipatso sizimangokhala ndi fructose yocheperako kuposa zinthu zopangidwa ndi HFCS, zimabwera ndimatumba a mavitamini, michere, ndikudzaza fiber."

3. Kudzinenera: Zitha kutidwalitsa.

Choonadi: Ngakhale madzi a chimanga a fructose amafanana ndi shuga m'njira zambiri, kusiyana kumodzi kwakukulu kungakhale kusokonezeka kwa thanzi lomwe lakhala likugwirizana nalo, kuchokera ku matenda a shuga mpaka ku matenda a mtima. Kafukufuku wina wochokera ku Yunivesite ya Rutgers, ofufuza adapeza kuti ma sodas otsekemera ndi HFCS anali ndi ma carbonys ambiri, mankhwala omwe amakhulupirira kuti amawononga minofu ndikukhala pachiwopsezo cha mtundu wachiwiri wa shuga.

Komabe, ndi kuchuluka kwa fructose komwe tikudya - kaya kuchokera ku manyuchi a chimanga a fructose kapena zakudya zotsekemera shuga - zomwe zikuwoneka kuti zikuwopseza kwambiri moyo wathu. “Ngakhale kuti shuga amapangidwa m’selo iliyonse ya m’thupi, fructose imasweka m’chiŵindi,” akutero Weil, kutsitsa cholesterol ya HDL (“yabwino”) ndi kukulitsa milingo ya LDL (“yoipa”) cholesterol ndi triglycerides. Kafukufuku watsopano wofalitsidwa mu American Journal of Clinical Nutrition adapeza kuti azimayi omwe amamwa zakumwa ziwiri kapena zingapo patsiku amachulukitsa chiopsezo cha matenda amtima ndi 35%. Mulingo wa high-fructose udalumikizidwanso ndikuwonjezeka kwa uric acid, yomwe imatha kubweretsa kuwonongeka kwa impso ndi gout komanso kuteteza mitsempha yamagazi kuti isamasangalale, ndikuwonjezera kuthamanga kwa magazi. "Matupi athu ali ndi mphamvu zochepa zogwiritsira ntchito fructose pamitengo yayikulu kwambiri," akutero a Weil, "ndipo tikungowona zoyipa zake."

4. Kutenga: Ili ndi mercury.

Choonadi: Zowopsa zaposachedwa kwambiri za scare du jour zinayang'ana pa kafukufuku waposachedwa wa mercury mu HFCS: Mu lipoti limodzi, zitsanzo zisanu ndi zinayi mwa 20 za HFCS zinali zoipitsidwa; wachiwiri, pafupifupi gawo limodzi mwa magawo atatu a zakudya zamaina 55 zidadetsedwa. Gwero lokayikiridwa la kuipitsidwa linali chopangira cha mercury chomwe chimagwiritsidwa ntchito kupatulira chimanga ku mbewu ya chimanga - ukadaulo womwe wakhalapo kwazaka zambiri ndipo umagwiritsidwabe ntchito m'mitengo ina. Nkhani yoyipa ndiyakuti simungatsimikizire ngati chotupitsa chanu chotsekemera cha HFCS chili ndi mercury.

"Ngakhale izi ziyenera kutengedwa mozama, sitiyenera kuchita mantha," atero a Barry Popkin, Ph.D., pulofesa wazakudya ku University of North Carolina komanso wolemba World The Fat. "Ndizatsopano, chifukwa chake maphunzirowa akuyenera kubwerezedwa." Pakadali pano, yang'anani kuchuluka kwazinthu zaulere za HFCS pamsika. Ingokhalani otsimikiza kuti musanthule zolemba - ngakhale zakudya zamagulu zimatha kukhala ndizophatikizira.

Ndipo mukadali pano, muchepetse kudya shuga ndi zotsekemera zina zowonjezera. Ngakhale kuti zambiri mwazokhudza madzi a chimanga a fructose sizinathetsedwe, pali chinthu chimodzi chomwe aliyense angagwirizane nacho: Kuchepetsa ma calories opanda kanthu ndi sitepe yoyamba kuti mukhale ndi thanzi labwino-ndipo potsirizira pake, kupewa matenda.

Dinani apa kuti mumve mawu ochokera ku Corn Refiners Association.

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