Iishukela ezi-8 'ezisempilweni' kunye neeSwiti ezinokuba yingozi

Umxholo

• 1. Iswekile ekrwada yommoba
• 2. Saccharin
• 3. I-Aspartame
• 4. Isucralose
• 5. IAcesulfame K
• 6. Xylitol
• 7. Yila incindi
• 8. ISorbitol
• Zonke iintlobo zeswekile ezongeziweyo kufuneka zilinganiselwe
• Umgca wezantsi

Iswekile ezininzi kunye nezinto eziswiti zithengiswa njengezinye iindlela ezisempilweni kuneswekile eqhelekileyo.

Abo bafuna ukunciphisa iikhalori kunye nokunciphisa ukutya iswekile bahlala bejikela kwezi mveliso xa bekhangela indawo elula yokwenza izinto ezibhakiweyo kunye neziselo.

Nangona kunjalo, kwezinye iimeko, oku kutshintshwa kungenza ingozi enkulu kunokuba kulunge xa ​​kuziwa kwimpilo yakho.

Nazi iiswekile ezisi-8 “ezisempilweni” kunye nezinto eziswiti ezinokuba yingozi.

1. Iswekile ekrwada yommoba

Iswekile ekrwada yommoba ifumaneka kummoba, esisityalo esizalelwa kwimimandla yetropiki yomhlaba, efana noMzantsi-mpuma Asia. Ibala malunga ne-40-45% yeswekile iyonke eveliswe eMelika (1).

Isetyenziselwa ukwenza yonke into ibe mnandi ukusuka kwiidizethi ukuya kwiziselo ezishushu kwaye ihlala ikhethwa kunezinye iintlobo zeswekile ngenxa yokuguquguquka kwayo, ukufumaneka kwayo ngokubanzi, kunye nencasa, incasa yeziqhamo ().

Nangona kunjalo, nangona iswekile eluhlaza yommoba idla ngokuthengiswa njengenye indlela esempilweni kwiswekile eqhelekileyo, akukho mahluko wokwenyani phakathi kwabo.

Ngapha koko, zombini ziyafana ngokwendlela yokwenziwa kweekhemikhali kwaye zenziwe nge-sucrose, imolekyuli eyenziwe ziiyunithi zeswekile ezilula, ezinje ngeglucose kunye nefructose (3).

Njengakwiswekile eqhelekileyo, ukutya izixa eziphezulu zeswekile eluhlaza kunokwenza igalelo ekuzuzeni ubunzima kwaye kunokukhuthaza ukukhula kweemeko ezingapheliyo njengesifo sentliziyo kunye neswekile ().

Isishwankathelo Njengeswekile eqhelekileyo, iswekile eluhlaza yommo kunjalo
yenziwe nge-sucrose kwaye inokuba negalelo ekuzuzeni ubunzima kunye nophuhliso lwezifo ukuba
ityiwe kakhulu.

2. Saccharin

I-Saccharin sisithambisi esenziwe ngumntu esisoloko sisetyenziselwa ukutshintsha iswekile kwiziselo ezinencindi kunye neelekese ezisezantsi, iintsini kunye needizethi.

Ngenxa yokuba umzimba wakho awukwazi ukuwetyisa, uthathwa njengesinongo esingenasondlo, oko kuthetha ukuba awunikeli iikhalori okanye iikhabhoh ekutyeni kwakho ().

Olunye uphando lubonisa ukuba ukusebenzisa iilekese ezingenazikhalori njenge-saccharin endaweni yeswekile eqhelekileyo kunokunciphisa ukutya ikhalori ukuxhasa ukunciphisa umzimba ().

Nangona kunjalo, i-saccharin inokuyenzakalisa impilo yakho ngokunjalo.

Izifundo ezininzi zezilwanyana zifumanise ukuba ukusebenzisa i-saccharin kunokukhokelela kutshintsho kwi-microbiome yamathumbu kwaye kunokunciphisa i-gut gut bacteria, edlala indima ephambili kuyo yonke into ukusuka ekusebenzeni komzimba ukuya kwimpilo yokwetyisa (,,).

Ukuphazamiseka kwiibhaktheriya eziluncedo ezisemathunjini akho kunokunxulunyaniswa nemicimbi yezempilo, kubandakanya ukutyeba kakhulu, isifo sokukrala kwamathumbu (IBD), kunye nomhlaza webala ().

Okwangoku, uphando olongezelelekileyo luyafuneka ukuvavanya indlela i-saccharin enokuthi ichaphazele ngayo impilo yabantu.

Isishwankathelo I-Saccharin sisinambitheka esingadlekiyo
inokunceda ukunciphisa umzimba ngokunciphisa ukutya kwekhalori. Nangona kunjalo, inokutshintsha eyakho
gut microbiome, ebandakanyeka kwiinkalo ezininzi zempilo kunye nezifo.

3. I-Aspartame

I-Aspartame siswiti esithandwayo esithandwayo esidla ngokufumaneka kwiimveliso zokutya, ezinje ngeesoda ezingenaswekile, iiayisikhrim, iiyogathi kunye neelekese.

Njengazo ezinye izinto zokuthambisa ezingezizo, ikhululekile kwii-carbs kunye neekhalori, isenza ukhetho oluthandwayo phakathi kwabo bajonge ukunciphisa ubunzima bomzimba.

Oko kwathiwa, ezinye izifundo zibonisa ukuba i-aspartame inokuba yingozi esinqeni sakho nakwimpilo.

Umzekelo, uphononongo olunye lwezifundo ezili-12 zafumanisa ukuba ukusebenzisa i-aspartame endaweni yeswekile akukhange kunciphise ukuthathwa kwekhalori okanye ubunzima bomzimba ().

Ngaphezu koko, xa kuthelekiswa neswekile, i-aspartame yayiqhagamshelwe kumanqanaba asezantsi e-HDL (elungileyo) ye-cholesterol, engoyena nobungozi besifo sentliziyo ().

Abanye abantu bayabanga ukuba kunokubangela iimpawu ezinjengeentloko, isiyezi, kunye noxinzelelo, nangona uphando olongezelelweyo luyafuneka kwezi ziphumo zingalindelekanga.

Isishwankathelo I-Aspartame yindawo yasimahla yeekhalori
i-sweetener edlalwa rhoqo kwiimveliso zokutya. Olunye uphononongo lufumanise ukuba akunakuba njalo
ukunceda ukunciphisa ukutya kwekhalori okanye ubunzima bomzimba, xa kuthelekiswa noshukela oqhelekileyo.

4. Isucralose

I-Sucralose ixhaphake kakhulu kwi-zero-calorie sweetener Splenda, ehlala isetyenziswa endaweni yeswekile ukwenza iziselo ezishushu ezinje ngekofu okanye iti.

Izifundo ezininzi zibonisa ukuba ayichaphazeli amanqanaba eswekile yegazi okanye iguqule iihomoni ezichaphazelekayo kulawulo lweswekile yegazi iye kwinqanaba elifanayo njengeswekile (,,).

Nangona kunjalo, olunye uphononongo luye lwaphawula ukuba ukusebenzisa i-sucralose kukonyusa iswekile yegazi kunye namanqanaba e-insulin kubantu abatyebe kakhulu abangama-17 abadla ngokungasebenzisi iilekese ezingezizo ezondlayo.

Ngaphezulu, olunye uphando lubonisa ukuba le sweetener inokuba nezinye iziphumo ebezingalindelekanga eziyingozi.

Umzekelo, uphononongo lwezilwanyana ezininzi lufumanise ukuba i-sucralose inokunxulunyaniswa nokuncitshiswa kwe-gut gut bacteria, umngcipheko ophezulu wokudumba, kunye nokwanda kwesisindo (,,).

Ukubhaka nge-sucralose kunokuba yingozi ngenxa yokwenziwa kwe-chloropropanols, eziyimichiza ekwakucingelwa ukuba iyityhefu (,).

Isishwankathelo I-Sucralose ifunyanwa eSplenda.
Uphando lubonisa ukuba le sweetener inokunciphisa ukubola kwebacteria,
ukwandisa ukuvuvukala, kwaye kukhokelela ekuzuzeni ubunzima.

5. IAcesulfame K

I-Acesulfame K, ekwabizwa ngokuba yi-acesulfame potassium okanye i-Ace-K, ihlala idityaniswa nezinye iiswiti ngenxa yencasa yayo ekrakra kancinci.

I-Ace-K idla ngokufumaneka kwiidizethi eziqandisiweyo, izinto ezibhakiweyo, iilekese kunye neelekese ezisezantsi zekhalori. Yenye yezinto eziswiti ezizinzileyo zobushushu ().

Nangona ithathwa njengekhuselekileyo kuLawulo lokuTya kunye noLawulo lweziyobisi (i-FDA), i-Ace-K ihlala yenye yezona zithomalaliso zinempikiswano.

Ngapha koko, abanye abaphandi bacele ukuba kuvavanywe ngakumbi iziphumo ezinokubangela umhlaza, becacisa iindlela zovavanyo ezingonelanga nezineempazamo ezazisetyenziselwa ukumisela ukhuseleko lwazo ().

Nangona olunye uphando lweeveki ezingama-40 lufumanise ukuba i-Ace-K ayinaziphumo zibangela umhlaza kwiimpuku, alukho olunye uphando lwamva nje oluvavanye ukuba lungachaphazela ukukhula komhlaza ().

Ukongeza, ezinye izifundo zibonisa ukuba ukubonakaliswa kwexesha elide kunokonakalisa ezinye iinkalo zempilo yakho.

Umzekelo, isifundo esinye seeveki ezingama-40 siqwalasele ukuba ukusetyenziswa rhoqo kwe-Ace-K yokusebenza kwengqondo kunye nememori ().

Olunye uphononongo lweempuku lweeveki ezi-4 lubonise ukuba i-Ace-K inyuse ubunzima bomzimba kwizilwanyana ezingamadoda kwaye yaguqula kakubi iibhaktiriya zesisu kwizini zombini ().

Okwangoku, izifundo ezongezelelweyo ezikumgangatho ophezulu ziyafuneka ukuhlalutya ukhuseleko kunye neziphumo ebezingalindelekanga ezinokubakho ze-Ace-K.

Isishwankathelo I-Ace-K siswiti esenziwe ngumntu oko kukuthi
zidityaniswe nezinye izinto eziswiti kukutya okuninzi. Uphando ngokhuseleko lwalo sele
kubuzwa umbuzo, kwaye izifundo zezilwanyana zibonisa ukuba inokuba nezinto ezininzi ezibi
iziphumo.

6. Xylitol

IXylitol iswekile enotywala ekhutshwe kwimithi ye-birch kwaye yongezwa kwiintsini ezininzi ezihlafunwayo, kwiminti nakwizinto zokuthambisa.

Xa kuthelekiswa neswekile eqhelekileyo, ine-index ye-glycemic index (GI) ephantsi kakhulu, ethetha ukuba ayizukunyusa iswekile yegazi lakho okanye amanqanaba e-insulin kwinqanaba elifanayo noshukela ().

Ukongeza, uphando lubonisa ukuba i-xylitol inokusebenza ngakumbi ekuthinteleni imingxunya yamazinyo ebantwaneni abanomngcipheko omncinci weziphumo ezibi ().

Ikwanxulunyaniswe nezinye izibonelelo zempilo kwizifundo zezilwanyana kunye novavanyo lweetyhubhu, kubandakanya ukunciphisa ukukhula kwebhakteria kunye nokwanda kwevolumu yethambo kunye nemveliso ye-collagen (,,).

Nangona kunjalo, i-xylitol inokuba nefuthe le-laxative kwiidosi eziphezulu kwaye inokubangela ukuphazamiseka kokugaya, kubandakanya isitulo esivulekileyo kunye negesi ().

Inokubangela neempawu zabantu abane-irritable bowel syndrome (IBS), imeko engaginyisi mathe echaphazela amathumbu amakhulu kwaye ibangele iimpawu ezinjengeentlungu zesisu, irhasi, urhudo, kunye nokuqhinwa.

Ngesi sizathu, kuyacetyiswa ngokubanzi ukuba uqale ngethamo elincinci kwaye ucofe indlela yakho yokuvavanya ukunyamezelana kwakho ne-xylitol okanye ezinye iziselo ezinxilisayo.

Kwakhona, khumbula ukuba i-xylitol inetyhefu kakhulu ezinjeni kwaye inokubangela iswekile esezantsi yegazi, ukusilela kwesibindi, kunye nokufa (,).

Isishwankathelo IXylitol iswekile enotywala esele ikho
idityaniswe nenani lezibonelelo zempilo. Okwangoku, ngexabiso eliphezulu kunokubangela
Imicimbi yokwetyisa kwabanye, kubandakanya neyo ine-IBS. Kwaye, inetyhefu kakhulu ezinjeni.

7. Yila incindi

Incindi yegga, okanye isiraphu ye-agave, siswiti esithandwayo esidumileyo esivela kwiintlobo ezahlukeneyo zesityalo se-agave.

Ihlala idunyiswa njengenye indlela esempilweni kwiswekile eqhelekileyo, njengoko ine-GI esezantsi, engumlinganiso wokuba ukutya kukunyusa kangakanani amanqanaba eswekile yegazi (,).

Incindi yegava yenziwa ikakhulu nge-fructose, uhlobo lweswekile elula olungachaphazeli kakhulu iswekile yegazi okanye amanqanaba e-insulin ().

Ke ngoko, ihlala isetyenziswa kwiilekese nakumashwamshwam athengiswa njengefanelekileyo kubantu abanesifo seswekile.

Nangona kunjalo, uphononongo lubonisa ukuba ukutya rhoqo i-fructose kunxulunyaniswa nomngcipheko ophezulu wesifo esinamafutha sesibindi kunye nokuxhathisa kwe-insulin, okunokuthintela ulawulo lweswekile yegazi ekuhambeni kwexesha (,).

Ukutya kweFructose kungonyusa i-LDL (embi) ye-cholesterol kunye nenqanaba le-triglyceride, eziyimingcipheko enkulu yesifo sentliziyo ().

Isishwankathelo Incindi ye-Agave ine-GI esezantsi kwaye ayichaphazeli
amanqanaba eswekile yegazi kwixesha elifutshane. Nangona kunjalo, inokunyusa umngcipheko wakho
isifo sesibindi esinamafutha, ukumelana ne-insulin, i-cholesterol ephezulu, kunye nokunyuka
Amanqanaba e-triglyceride kwixesha elide.

8. ISorbitol

I-Sorbitol yinto eyenzeka ngokweswekile eswekile efumaneka kwiziqhamo nakwizityalo ezininzi.

Ngokungafaniyo nezinye izinto eziswiti, ine-60% kuphela yamandla eswekile eqhelekileyo kwaye iqulethe isinye kwisithathu seekhalori ezimbalwa (40).

I-Sorbitol yaziwa ngokuba ne-mouthfeel egudileyo, incasa emnandi, kunye ne-aftertaste ethambileyo, eyenza ukuba ibe sisongezo esihle kwiziselo ezingenaswekile kunye needyuli.

Ngelixa ngokubanzi kuthathwa njengokukhuselekileyo, isebenza njenge-laxative ngokukhuthaza ukuhamba kwendlela yakho yokwetyisa (40).

Ukutya izixa eziphezulu ze-sorbitol kunokubangela imiba yokugaya ukutya njengokuqunjelwa, igesi, iintlungu zesisu, iicramps, kunye norhudo, ngakumbi kubantu abane-IBS (,,).

Ke ngoko, kungcono ulinganisele ukutya kwakho kwaye ukhumbule ngakumbi ukuba ubona iziphumo ezibi.

Isishwankathelo I-Sorbitol isiselo esinxilisayo esineziyobisi
iikhalori ezimbalwa kuneswekile kwaye zihlala zongezwa kukutya neziselo ezingenashukela. Kwi
kwezinye iimeko, inokubangela imiba yokugaya ukutya ngenxa yeziphumo zayo zesisu.

Zonke iintlobo zeswekile ezongeziweyo kufuneka zilinganiselwe

Nokuba iintlobo ezinempilo zeswekile kunye nezinto eziswiti zinokuba yingozi xa zisetyenziswa kakhulu.

Umzekelo, ubusi obuhlaza buhlala buthathwa njengeyona nto ilungileyo iswekile eqhelekileyo, ngenxa yokukwazi kwayo ukuphilisa inxeba, amanqanaba asezantsi e-triglyceride, kunye nokunciphisa zombini i-LDL (embi) ye-cholesterol (,).

Nangona kunjalo, iphezulu kwiikhalori, zilayishwe iswekile, kwaye zinokuba negalelo ekuzuzeni ubunzima ekuhambeni kwexesha.

Kubalulekile ukuba uqaphele ukuba ukutya kakhulu naluphi na uhlobo lweswekile-nditsho nezinto ezithandekayo zendalo ezinje ngobusi kunye nesiraphu yemephu - inokuyenzakalisa impilo yakho.

Uphononongo lubonisa ukuba ukutya iswekile engaphezulu kunokunxulunyaniswa nomngcipheko ophezulu wesifo sentliziyo, uxinzelelo, ukutyeba, kunye nokuphazamiseka kolawulo lweswekile yegazi (,,).

Okwangoku, iiswiti ezingezizo ezokwenziwa kunye neziselo ezinxilisayo zeswekile zihlala zifumaneka kukutya okucutshungulwe kakhulu kwaye kwampompwa ngezongezo kunye nezilondolozo, uninzi lwazo kufuneka lilinganiselwe kukutya okusempilweni ngokunjalo.

Ke ngoko, kungcono ukuba unciphise ukutya kwakho kuzo zonke iintlobo zeswekile, kubandakanya iswekile yendalo kunye neelekese ezinje ngeswekile yekhokhonathi, ubusi, kunye nesiraphu yemephu.

Endaweni yoko, onwabele iilekese zakho ozithandayo amaxesha ngamaxesha ecaleni kweziqhamo, iiveggie, iiproteni, kunye namafutha asempilweni njengenxalenye yesondlo, ukutya okujikelezileyo.

Isishwankathelo Nokuba iswekile esempilweni kunye nezinto eziswiti zinokuba njalo
yingozi kwimali ephezulu. Ngokufanelekileyo, zonke iintlobo zeswekile kunye nezinto ezinencasa kufuneka zibe
Ukulinganiselwa kukutya okunempilo.

Umgca wezantsi

Uninzi lweeswekile kunye nezinto eziswiti ezibhengezwe njengezisempilweni zinokuza noluhlu olude lweziphumo ebezingalindelekanga.

Nangona uninzi lusezantsi kwiikhalori kunye neecarbs kuneswekile eqhelekileyo, ezinye zinxulunyaniswa nemicimbi yokugaya ukutya, ukungalawuleki kweswekile yegazi, kunye notshintsho kulwelo lwebacteria.

Ke ngoko, kungcono ukuba umodareyithe ukutya kwakho zonke iiswekile kunye nezinto ezinencasa kunye nokonwabela ukuphatha okuthandayo amaxesha ngamaxesha njengenxalenye yokutya okusempilweni.