Kumanani ndi Allulose, Wotsekemera Watsopano Wotsika Kalori Yemwe Akusesa Msika

Zamkati

• Kodi allulose ndi chiyani, chimodzimodzi?
• Kodi maubwino a allulose ndi ati?
• Kodi pali zovuta zina zomwe zingachitike?
• Kodi mungapeze kuti allulose?
• Ndiye, kodi allulose ndi wathanzi?
• Onaninso za

Ndi zinthu zochepa zomwe zimatsutsana ndi kutalika kwa mndandanda wazomwe mungachite kupatula mndandanda wa zotsekemera "zabwino kwa inu" ndi shuga wotsika kwambiri wa kalori zomwe zikuwoneka kuti zikukula ... ndikukula ... ndikukula.

Zinthu zokoma zaposachedwa kuti mupeze malo pagululi? Allulose, yomwe-pezani-ndi shuga mwaukadaulo. Mosiyana ndi zinthu zoyera zoyera, komabe allulose amadziwika chifukwa chokhala ndi ma calorie ochepa komanso chifukwa chokhala ndi nkhawa zochepa pa thanzi kuposa shuga wamba. (BTW, umu ndi momwe thupi lanu limayankhira shuga.)

Koma, kodi allulose ndiwotsekadi? Ndipo kodi ndi wathanzi? Apa, akatswiri azakudya amagawana zonse zomwe muyenera kudziwa za allulose.

Kodi allulose ndi chiyani, chimodzimodzi?

Allulose ndimashuga omwe amapezeka mwachilengedwe mu zoumba, nkhuyu zouma, molasses, ndi shuga wofiirira. Zikuwoneka zochepa kwambiri kotero kuti zimawerengedwa kuti ndi shuga "wosowa", malinga ndi United States Food and Drug Administration (FDA).

Amadziwikanso kuti D-psiscoe, allulose mwaukadaulo ndi monosaccharide (kapena shuga wosavuta) ndipo amapangidwa ndi molekyulu imodzi ya shuga monga shuga wodziwika bwino (shuga wamagazi) ndi fructose (omwe amapezeka mu uchi, zipatso, ndi zina). Mosiyana ndi shuga wokhazikika, allulose ili ndi 90% yocheperako ma calories ndi wotchi mu ma 0.4 calories pa gramu poyerekeza ndi magalamu anayi a shuga pa gramu, malinga ndi FDA. Komanso "imawonjezera kutsekemera popanda kuthira shuga wamagazi," atero a Lisa Moskovitz, R.D., C.D.N., CEO wa mabungwe azakudya zachinsinsi a NY Nutrition Group mdera la mzinda wa New York City. (Zambiri pa zonsezi, pansipa.)

Popeza amapangidwa ndikupanga kuchokera ku chomera - nthawi zambiri chimanga chotupitsa - kenako amawonjezeredwa m'malo mwa shuga, allulose iyenera kuwunikiridwa ndikuwongoleredwa ndi boma, mofanana ndi zowonjezera zina (monga mizu ya chicory). Mu 2012, a FDA adawonjezera allulose pamndandanda wazakudya "zodziwika kuti ndi zotetezeka" (aka GRAS), kutanthauza kuti zitha kugulitsidwa m'masitolo ngati chotsekemera cha granulated komanso ngati chowonjezera pazakudya zina.

Mu Epulo 2019, a FDA adaloleza kuti allulose isachotsedwe pamanambala onse ndikuwonjezera shuga pamalembo osinthidwa azakudya, popeza ndi ochepa kwambiri (0.4 pa gramu). Chifukwa chiyani? Allulose sanatchulidwe mu 'shuga wokwanira' kapena 'shuga wowonjezera' pazakudya ndi zakumwa chifukwa amachotsedwa bwino (monga ulusi wosasungunuka) ndipo samayambitsa kusintha kwakukulu kwa shuga m'magazi, akutero Lauren Harris-Pincus, MS, RDN, woyambitsa Nutrition Starring You komanso wolemba wa Kalabu Yam'mawa Yodzaza Mapuloteni. Chifukwa "zokhudza thupi la allulose (pazibowo za mano, kuchuluka kwa shuga m'magazi ndi insulini, komanso zomwe zili muzakudya)" ndizosiyana ndi mitundu ina ya shuga, malinga ndi International Food Information Council Foundation (IFIC). Kutanthauzira: Allulose sizikhala ngati shuga mthupi lanu, chifukwa chake siyenera kuwerengedwa ngati imodzi.

Ngati ndinu keto, mutu uli mmwamba: Allulose ndi mwaukadaulo wophatikizidwa muzakudya zonse, koma popeza zotsatira zake pathupi lanu ndizosafunikira kwenikweni, siziyenera kukhudzanso kuchuluka kwa ma carbs omwe amagayidwa. Ngati mukudya chakudya ndi allulose, ndipo mukufuna kutsimikiza za kuchuluka kwanu kwa carb, gwiritsani ntchito chowerengera ichi ndi Harris-Pincus.

Allulose ndi ofanana ndi kukoma kwa erythritol (zero-kalori shuga mowa) koma ndimankhwala oyandikira shuga wokhazikika, akufotokoza a Rachel Fine, RD, wolemba zamankhwala olembetsedwa komanso amene ali ndi kampani yopereka upangiri wazakudya To The Pointe Nutrition. Amapereka pafupifupi 70% ya kukoma kwa shuga wokhazikika, malinga ndi kuwunika kwa 2012, popanda chizolowezi chofala chomwe chimapezeka kuchokera kuzakudya zina zonenepetsa monga stevia. Chifukwa cha izi, ambiri amati ili pafupi kwambiri momwe mungathere ku kukoma kwenikweni kwa shuga. (Zokhudzana: Zomwe Muyenera Kudziwa Zokhudza Njira Zatsopano Zapamwamba)

Kodi maubwino a allulose ndi ati?

Monga tanena kale, allulose ndi zambiri ma calories ochepa kuposa shuga wokhazikika ndipo sawonjezeranso ma carb net, ndikupangitsa kuti ikhale mwayi wa A + kwa anthu omwe amadya keto (omwe amafunikanso kumamatira zipatso za shuga wochepa.)

Koma ma keto-er si okhawo omwe angapindule posinthanitsa shuga wamba ndi zotsekemera pa allulose. Anthu omwe ali ndi matenda ashuga nawonso amatembenukira ku allulose chifukwa sichimawonjezera magazi m'magazi kapena kuyambitsa insulin kutulutsa momwe shuga amagwiritsidwira ntchito, atero a Fine.

M'malo mwake, maphunziro angapo azinyama apeza kuti allulose amachepetsa shuga m'magazi, amachulukitsa chidwi cha insulin, ndikuchepetsa chiopsezo cha mtundu wachiwiri wa shuga. Kuphatikiza apo, kafukufuku woyambirira wa anthu akuwonetsanso kuti allulose itha kuthandizira kuwongolera shuga m'magazi. "Allulose imakhala ndi ma calories ochepa chifukwa sichimagwiritsidwa ntchito. M'maphunziro omwe allulose amadyedwa okha, sizinakweze shuga wamagazi kapena insulini yamagazi mwa anthu athanzi kapena akamadyedwa ndi anthu omwe ali ndi matenda a shuga a 2, "akutero Harris-Pincus.

Mu kafukufuku wochepa wofalitsidwa mu Journal of Nutritional Science ndi Vitaminology, Allulose anathandiza kuchepetsa shuga m'magazi mwa ophunzira 20 athanzi atatha kudya. "Kuwongolera shuga wamagazi ndikofunikira kuti mukhale ndi mphamvu zopitilira muyeso," kutanthauza kuti mutha kupewa kuchuluka kwa shuga ndi zotsika zomwe zingayambitse kumva kutopa, atero a Fine.

Panthawiyi, mu kafukufuku wa 2018, anthu olemera kwambiri omwe anapatsidwa allulose (vs. sucrose, shuga woyera wokhazikika) adakumana ndi kuchepa kwa chiwerengero cha mafuta a thupi ndi mafuta a thupi. Madokotala a mano amakondanso kudziwa kuti allulose siyimayambitsa kukula kwa mabakiteriya omwe amayambitsa zibowo, akutero Harris-Pincus. (Dziwani njira zisanu zodabwitsa zomwe mano anu angakhudzire thanzi lanu.)

Koma chifukwa allulose amachokera ku zomera ndipo amangokhala ndi ma calories 0,4 pa gramu imodzi sizikutanthauza kuti muyambe kuwonjezera kapu mutatha kumwa khofi yanu yam'mawa (yomwe, btw, simuyenera kupitirira nayo).

Kodi pali zovuta zina zomwe zingachitike?

Ngati atagwiritsidwa ntchito mopitilira muyeso, olowa m'malo mwa shuga monga allulose "amathanso kukupangitsani kuti muzilakalaka kwambiri zinthu zokoma-ndikusiya kuyanjana ndi zakudya zochepa zokoma," atero a Fine. "Mukamagwiritsa ntchito kwambiri zotsekemera izi, m'pamenenso simukonda zakudya zotsekemera monga zipatso ndi masamba."

Mofanana ndi mowa wa shuga, thupi la munthu silingathe kugaya allulose. Chifukwa chake, ndizotheka kuti kumwa allulose kumatha kuyambitsa zovuta m'mimba (ganizirani: mpweya, kutupa, kutsekula m'mimba), makamaka kwa omwe ali ndi vuto lamatumbo. Izi zati, "anthu ena amapeza kuti allulose imayambitsa vuto lochepa m'mimba poyerekeza ndi omwe amamwa shuga," akutero Fine. "Koma izi zitha kudalira munthuyo." (Zokhudzana: Artificial Sweeteners vs. Shuga, Ndi uti Wathanzi?)

Allulose akuwoneka kuti akukomera mtima tsamba lanu la GI, ngakhale kuti kafukufuku wina amafunika makamaka kwa anthu. Kafukufuku wa anthu 30 m'magazini Zakudya zopatsa thanzi adapeza kuti mayi wa mapaundi 150 amayenera kudya magalamu 27 (kapena ma supuni 7) nthawi imodzi zisanamkhumudwitse mkatimo. Kuti muwone, puloteni imodzi ya Quest ili ndi pafupifupi 11g allulose pa bar.

Kodi mungapeze kuti allulose?

Ogulitsidwa m'misika yayikulu yayikulu yazakudya ndi m'masitolo akuluakulu, allulose amatha kupezeka m'matumba kapena m'mabokosi mumphika wophika. Mutha kuigula ngati chotsekemera chopaka granulated ($ 9 kwa 11 oz, amazon.com) ndikuigwiritsa ntchito chikho cha chikho ngati shuga - ingoyembekezerani zotsatira zake kuti zisakhale zokoma pang'ono.

Harris-Pincus akuti: "Mufunikira ma allulose ambiri kuti mukwaniritse kukoma komweko poyerekeza ndi zotsekemera kwambiri monga stevia ndi monk zipatso."

Mitundu ina ikugwiritsa ntchito ngati chokometsera chochepa cha carb muzinthu monga yogati, kufalikira kwa zipatso, manyuchi, chingamu, ndi chimanga (monga mapuloteni apamwamba, okondedwa a Magic Spoon). Itha kupezekanso muzinthu monga Chips za Chokoleti za Good Dee ($12 kwa 9 oz, amazon.com) ndi Mabala a Mapuloteni a Quest HERO ($28 kwa 12, amazon.com).

Kubetcha kwabwino: Pezani 6g kapena zochepa za allulose kuti muchepetse m'mimba, atero Harris-Pincus.

Ndiye, kodi allulose ndi wathanzi?

Anthu wamba aku America amadya shuga wochulukirapo-mpaka makapu sikisi pasabata, malinga ndi New Hampshire department of Health and Human Services. Komanso, ma carbs oyera ambiri (omwe nthawi zambiri amakhala ndi shuga wambiri) amatha kutsogolera ku chilichonse kuchokera ku mafuta a chiwindi mpaka mtundu wa 2 shuga, malinga ndi akatswiri ku Harvard Medical School.

Komabe, kodi mukuyenera kusinthanitsa shuga ndi allulose?

Lamuloli likadali kunja, atero akatswiri. Pakadali pano, palibe maphunziro aumunthu omwe awonetsa zovuta zilizonse zokhudzana ndi thanzi lawo kapena kuopsa kodya allulose, atero a Moskovitz. Koma pazosankha zambiri zatsopano zotsekemera, "palibe umboni wokwanira kuti ndibwino kuposa shuga wokhazikika wathanzi," akuwonjezera Fine. (FYI: Maphunziro ambiri aposachedwa a allulose amakhala ang'onoang'ono kapena amachitidwa pa nyama.)

Ngakhale kuti zotsekemera monga allulose zingasonyeze lonjezo kwa iwo omwe ali ndi dzino lotsekemera komanso amawerengera carb, kuyang'ana kulemera kwawo, kapena kudziwa shuga wa magazi, "njira yabwino ndiyo kuyesa zosakaniza zina zomwe zimapereka makhalidwe okoma," akutero Moskovitz. "Sinamoni, chotulutsa vanila, zipatso zatsopano, ndi ufa wa cocoa zitha kuthandiza kwambiri kuti muzimwetsa zakumwa zanu, zakudya ndi zinthu zophikidwa popanda zosadziwika. Ngati mungadzilekerere pang'onopang'ono pazakudya zokoma kwambiri, mutha kupeza kuti simusowa zakudya kuti mulawe zotsekemera kwambiri kuti muzisangalala nazo. " (Mukufuna inspo? Nazi zitsanzo za momwe anthu amasamalire madyedwe awo a shuga tsiku ndi tsiku.)

Zotsekemera zonse zomwe zawonjezeredwa (kuphatikiza zipatso za monk, stevia, ndi allulose) zimataya masensa anu okoma achilengedwe. Ngati muli tcheru ndi shuga wamagazi pazifukwa zachipatala, ndiye kuti allulose ikhoza kukhala njira yothandiza yopangira zotsekemera monga shuga, uchi, kapena manyuchi. (Zokhudzana: Chifukwa Chake Chakudya Chopanda Shuga Kapena Chopanda Shuga Chingakhale Lingaliro Loipa Kwambiri)

"Komabe, pang'onopang'ono, zotsekemera nthawi zonse zimakhala zotetezeka kwa anthu ambiri athanzi," akutero Moskovitz. "Ngakhale zitakhala bwanji, idyani allulose pang'ono ngati mungaganize zotero."

Ndipo, monga nthawi zonse, ndibwino kukaonana ndi katswiri ngati dokotala (makamaka ngati mumakhudzidwa ndi kuchuluka kwa shuga wamagazi chifukwa, tikunena kuti, matenda ashuga) ndi / kapena katswiri wazakudya ngati simukudziwa.

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