Yeyiphi Ngokwenene Esempilweni? Izinto zokuthambisa ezingezizo ngokuchasene neSwekile

Umxholo

• Icala elingelilo-eliNencasa leSwekile yoBugcisa ngokuchasene neSwekile
• I-Aspartame
• Sucralose
• Saccharin
• I-Agave Nectar
• UStevia
• Xylitol
• Uphengululo lwe

Ayisiyomfihlo — isixa esikhulu seswekile asiyonto intle emzimbeni wakho, ekubangeleni ukudumba kunyuse amathuba okuphucula ukutyeba kunye nesifo sentliziyo. Ngenxa yezi zizathu, iAmerican Heart Association (AHA) icebisa ukuba umndilili waseMelika umda ekuthatheni iswekile yabo kwiitispuni ezi-6 zabafazi kunye neetispuni ezili-9 zamadoda.

Kodwa ngaba zithatha indawo yeswekile nayiphi na impilo? Ngaba kukho esona simuncumuncu sokwenziwa? Siphendukele kwiipros zezonyango kunye nezondlo kuluhlu oluqhelekileyo lwe-sweeteners yokwenziwa kunye nokunyaniseka, ukuchithwa kwenzululwazi yee-sweeteners ezenziweyo vs. iswekile.

Icala elingelilo-eliNencasa leSwekile yoBugcisa ngokuchasene neSwekile

Kubonakala ngathi umnqweno ongummangaliso uzaliseka kwipakethi encinci enemibala. Usenako ukuyonwabela ikofu yakho imnandi kwaye imnandi ngaphandle kweekhalori ezongezelelweyo. Kodwa kule minyaka idlulileyo, iimpikiswano ezifanelekileyo zenze ukuba zichaze iilekese zokufakelwa ezinokukhokelela ekuzuzeni ubunzima.

"Izinto zokuthambisa ezingezizo ezomzimba zivuselela umzimba wethu ukuba uvelise ubunzima behomoni ye-insulin, ebangela ukuba umzimba ugcine iikhalori njengamafutha," utshilo uMorrison. Kwaye nangona kwiingxelo zangaphambili ze-AHA zibanga ukuba ii-sweeteners ezingenasondlo bezinako ukunceda abantu ukuba bafikelele kwaye bagcine iinjongo zabo, bakwatsho ukuba ubungqina bunomda kwaye ke abuhambelani. (Idibeneyo: Kutheni ukutya okuneswekile ephantsi okanye ukungabikho kweswekile kunokuba sisigqibo esibi ngokwenene)

Ngaphezu koko, uninzi lwezinto ezithatha indawo yeswekile ezifumaneka ekutyeni okutyiwayo kunye neziselo zigcwele ijem ngeekhemikhali, ezinokubeka uxinzelelo kumajoni akho omzimba. "Xa sisela ezi khemikhali, imizimba yethu kufuneka isebenze nzima ukuze isebenze, ishiya izixhobo ezincinci zokukhupha imizimba yethu kwiikhemikhali ezininzi esizifumana kwindawo engqongileyo," utshilo uJeffrey Morrison, MD, ugqirha kunye nomcebisi wezondlo. Iiklabhu zokomelela komzimba.

Kodwa xa kufikwa kwizinto ezimnandi, zeziphi ezona zaphuli mthetho? Yeyiphi eyona sweetener ingeyonyani? Njengoko ulinganisa i-pros kunye ne-conservative ye-sweeteners vs. iswekile, funda isikhokelo sakho kwezona zilungileyo kunye nezona zuluhlu lwezinto zokuthambisa ezenziweyo.

I-Aspartame

Ithengiswa phantsi kwamagama afana ne-NutraSweet® kunye ne-Equal®, i-aspartame yenye yezona zinto ziphikisanayo nezifundiswayo kwimarike.Ngapha koko, "ngo-1994, iipesenti ezingama-75 zazo zonke izikhalazo ezingezizo iziyobisi kwi-FDA zaziphendula i-aspartame," utshilo uCynthia Pasquella-Garcia, ingcali kwezokondla kunye nengcali epheleleyo. Ezo gripes zazisukela ekugabheni nasezintlungwini ukuya kwiintlungu zesisu kunye nomhlaza.

I-Aspartame vs. Iswekile: I-Aspartame ineekhalori zero kwaye ihlala isetyenziselwa ukubhaka. Inomhluzi wezinto ezingaqhelekanga, ezinje nge phenylalanine, aspartic acid, kunye ne methanol.

"I-methanol evela kwi-aspartame iyaqhekeka emzimbeni ukuba ibe yi-formaldehyde, ethi yona iguqulwe ibe yi-formic acid," utshilo uPasquella-Garcia. "Oku kunokukhokelela kwi-acidosis ye-metabolic, imeko apho kukho i-asidi eninzi emzimbeni kwaye ikhokelela kwizifo." Nangona ikhonkco le-aspartame kwiingxaki zempilo lifundwe kakhulu, kukho ubungqina obuncinci bokuyigcina ingekho kwiishelufu. Ulawulo lwezoKutya kunye noLawulo lweziyobisi (i-FDA) lubeke ukutya okwamkelweyo kwemihla ngemihla (ADI) kwi-50 mg / kg yesisindo somzimba, esilingana neetoti ezingama-20 zesiselo se-aspartame-eziswiti kumfazi oneepawundi ezili-140.

Sucralose

Eyaziwa ngokuba yiSplenda (kwaye ithengiswe njengeSukrana, iSucraPlus, iiCandys, kunye neNevella), i-sucralose yaqalwa ngo-1970 ngoososayensi ababezama ukwenza isibulali zinambuzane. I-Splenda isoloko ithathwa njengeyona nto imnandi yendalo ngenxa yokuba ivela kwiswekile, kodwa ngexesha lenkqubo yokuvelisa, ezinye iimolekyuli zayo zitshintshwa ngeeathomu zeklorini. (Idibeneyo: Uyinqumle njani kwiShukela kwiintsuku ezingama-30-Ngaphandle kokuphambana)

I-Sucralose vs. Iswekile: Kwicala elingasentla, i-sucralose ayinampembelelo kwinqanaba le-glucose elikhawulezileyo okanye lexesha elide. "I-Splenda idlula emzimbeni ngokufunxa okuncinci, kwaye nangona i-600 ngamaxesha amnandi kuneswekile, ayinayo impembelelo kwishukela egazini," kusho uKeri Glassman, RD, i-dietitian ebhalisiwe kunye nombhali we Ukutya okuNcinci okuDibeneyo.

Nangona kunjalo, abantu abathandabuzayo baye banenkxalabo yokuba iklorine ekwi-sucralose isenokuthi ifunxwe ngumzimba ngexabiso elincinci. Ngo-1998, i-FDA yagqiba izifundo ezingaphezu kwekhulu kwaye yafumanisa ukuba i-sweetener ayinayo imiphumo ye-carcinogenic okanye ingozi ehambelana nayo. Kwiminyaka elishumi kamva, iYunivesithi yaseDuke yagqiba isifundo seeveki ze-12-inkxaso-mali yeshishini leswekile-ilawula i-Splenda kwiigundane kwaye yafumanisa ukuba icinezele iibhaktheriya ezilungileyo kwaye yanciphisa i-fecal microflora emathunjini. "Izinto ezifunyenweyo (ngelixa zazisezilwanyana) zibalulekile kuba i-Splenda yanciphisa i-probiotics, edlala indima ebalulekileyo ekugcineni inkqubo yokugaya ukutya okunempilo," kusho u-Ashley Koff, uR. I-ADI okwangoku isetelwe kwi-5 mg / kg yesisindo somzimba, oko kuthetha ukuba ibhinqa elingama-140-iipawundi linokuba neepakethe ezingama-30 ngokulula zikaSplenda ngosuku. (Kukwafanele ukufundwa: Indlela iShishini leShukela eliQinisekise ngayo ukuba sonke siZonde Amafutha)

Saccharin

Eyona nto idla ngokubizwa ngokuba yiSweet 'N Low, i-saccharin yenye yezona zinto zintsha ezindala ezineswekile ekhoyo. Yindlela evunyiweyo ye-FDA evivinywe ngokubanzi, ivelisa ukubulawa kweengxelo eziphikisanayo.

Saccharin vs. Iswekile: ISaccharin yahlulwa kuqala njenge-carcinogen kwii-70s, xa uphando lwalunxulunyaniswa nomhlaza wesinyi kwiigundane zelebhu. Nangona kunjalo, ukuvalwa komsebenzi kwaphakanyiswa ekupheleni kweminyaka yoo-2000 xa izifundo zamva zangqina ukuba iimpuku zinendlela eyahlukileyo yokwenza umchamo kunabantu. Nangona kunjalo, abafazi abakhulelweyo bayacetyiswa ukuba basebenzise i-saccharin ngokukhawuleza.

Ngokumalunga neenzuzo zokuphulukana nobunzima, i-saccharin ine-zero calories kwaye ayinyusi amanqanaba eglucose egazini, kodwa abantu abadla ngokutya bakholelwa ukuba iswiti inokudityaniswa nokuzuza ubunzima. Ngokuqhelekileyo xa umntu etya ukutya okuswiti, umzimba ulindele ukuba ii<em>calories zihambe noko kutya, kodwa xa umzimba ungazifumani ezo khalori, uzijonga kwenye indawo,” utshilo uGlassman. "Ke kuyo yonke ikhalori ocinga ukuba uyigcina ngokukhetha into yokuthambisa, uya kuzuza ngokutya iikhalori ezininzi ekugqibeleni." I-ADI ye-saccharin yi-5 mg / kg yomzimba olingana nomfazi we-140-pound odla iipakethi ezi-9 ukuya kwezi-12 ze-sweetener. (Idibeneyo: Into ekufuneka uyazi ngeZinto eziMnandi zaMnandi zaMva)

I-Agave Nectar

IAgave ayisiyiyo ngqo ezingezizo iswiti. Isetyenziswe njengenye indlela yeswekile, ubusi, kunye nesiraphu kwaye iveliswa kwisityalo se-agave. Ngelixa iinguqulelo ze-OG zesiraphu ye-agave ziveliswa ngokwendalo, uninzi lwezinto ezikhoyo kwiivenkile ezinkulu ngoku ziye zagqitywa okanye zacocwa ngemichiza. I-1.5 ngamaxesha amnandi kuneswekile, ngoko ungasebenzisa ngaphantsi. Musa ukumangaliswa ukuyifumana kwimivalo yokutya, i-ketchup, kunye nezinye iidyuli.

I-Agave vs. Iswekile: "Igava incindi inesalathiso esisezantsi se-glycemic, nto leyo ethetha ukuba le fomu yeswekile ifunxwa kancinci ngumzimba yiyo ke ebangela iswekile esezantsi yegazi kunye neswekile engxamile kunezinye iintlobo zeswekile," utshilo uGlassman. Nangona kunjalo, i-agave isekelwe kwi-starch, ngoko ayifani ne-high-fructose isiraphu yengqolowa, enokuba nemiphumo emibi yempilo kunye nokunyusa amanqanaba e-triglyceride. Abavelisi abahlukeneyo be-agave basebenzisa amanani ahlukeneyo e-fructose ecocekileyo, enye yezinto eziphambili zeswekile ze-agave, efana ne-high-fructose corn syrup kwaye ngamanye amaxesha inokugxila ngakumbi.

Nangona isityalo se-agave sine-inulin — ifibre esempilweni, engenakunyibilika, neswiti — incindi yeagave ayinayo inulin eninzi eshiyekileyo emva kokuyilungisa. "Enye yeempembelelo ze-agave nectar kukuba inokubangela imeko yesibindi esinamafutha, apho iimolekyuli zeswekile ziqokelela esibindini, ezibangela ukuvuvukala kunye nokulimala kwesibindi," kusho uMorrison.

"I-agave inokuba neenzuzo ezimangalisayo zempilo, kodwa uninzi lweempawu ze-agave kwimarike zicokiswa ngokwekhemikhali," utshilo uPasquella-Garcia. Ucebisa i-agave eluhlaza, ye-organic, kunye ne-unheated kuba kuthiwa ine-anti-inflammatory, antimicrobial, kunye ne-immune-boosting capacity ukuba ityiwe ngokumodareyitha (nakwizikhokelo ze-AHA ezingaphantsi kweetispuni ezi-6 ngemini iswekile eyongeziweyo).

UStevia

Abathandi besi sityalo saseMzantsi Melika bakhetha ukukhetha iswekile rhoqo ngenxa yesibheno esingenakhalori. Iyafumaneka kuzo zombini iifom eyimpuphu kunye nolwelo kwaye izondlo zokutya ziqaphele ukuba ayinamachiza kunye netyhefu. (Eyona ntsomi: Hayi, ibhanana ayinashukela ngaphezu kwedonathi.)

I-Stevia vs. Iswekile: Ngo-2008, i-FDA yabhengeza ukuba i-stevia "ithathwa njengekhuselekileyo" oko kuthetha ukuba inokusetyenziswa njengendawo eswekile. Izifundo zibonise ukuba i-stevia inganciphisa amanqanaba e-insulin, iyenze ibe yeyona ndlela ikhethwayo kubantu abaneswekile, nangona abanye besenexhala malunga neempawu zeswekile ezisebenzisa i-stevia. Ngelixa i-stevia ithathwa njengekhuselekileyo, asazi ngayo yonke imixube ethengiswa kwiivenkile ezinkulu, utshilo uKoff. Ikomidi eliDibeneyo le-FAO / le-WHO leZongezo zokutya (i-JECFA) liyinike i-ADI ye-4 mg / kg (okanye i-12 mg / kg ubunzima bomzimba we-steviol glycoside) oko kuthetha ukuba umntu onobunzima obungama-150 anokuthi atye malunga neepakethi ezingama-30.

Xylitol

Ngeyona ncasa isondeleyo iswekile, le iswekile yotywala eyaziwayo evela kwi-birch bark ifumaneka kwiziqhamo nakwimifuno emininzi kwaye iveliswa emzimbeni. I-Xylitol iqulethe malunga ne-2.4 yeekhalori ngegram nganye, ineepesenti ezili-100 zobumnandi beswekile yetafile, kwaye xa kongezwe kukutya kunokubanceda bahlale befumile kwaye bethunyelwe. (Nantsi ngakumbi malunga notywala beswekile nokuba basempilweni okanye hayi.)

I-Xylitol vs. Iswekile: Abameli bolu khetho lulawulwa yi-FDA bathanda i-non-caloric sweetener kuba ikhuselekile kubantu abanesifo seswekile kwaye uphando lubonise ukuba ikhuthaza impilo yamazinyo. Njenge-stevia, i-xylitol ivela ngokwendalo, kodwa ayifunxanga kwindlela yokwetyisa, ke ukuba idliwe kakhulu, inokubangela ukushukuma kwamathumbu,” utshilo uMorrison. Uninzi lweemveliso eziqulethe izilumkiso ze-xylitol malunga neziphumo ezifana ne-laxative. I-ADI ye-xylitol ayichazwanga, okuthetha ukuba akukho mida enokuthi iyenze ibe yingozi kwimpilo yakho. (Eyeleleneyo: Indlela Owasetyhini Athi ekugqibeleni Wayinqanda ngayo Iminqweno yakhe Eyoyikekayo yeswekile)

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