Dibana no-Allulose, iNcinci yeCalorie eNcinci ekhupha iMarike

Umxholo

• Yintoni i-allulosi, kanye?
• Ziziphi izibonelelo ze-allulose?
• Ngaba kukho naziphi na izinto ezisezantsi zokuthomalalisa?
• Ungayifumana phi i-allulose?
• Ke, ngaba i-allulose isempilweni?
• Uphengululo lwe

Zimbalwa izinto ezinokuphikisana nobude boluhlu lwakho lwezinto oza kuzenza ngaphandle koluhlu lwee "sweet-for-you" sweeteners kunye nezinye iindlela ezineswekile esezantsi ezibonakala ngathi ziyaqhubeka zikhula ... kwaye zikhula ... kwaye zikhula.

Izinto zamva nje ezimnandi zokufumana indawo kolu luhlu? I-Allulose, ethi yona ifumane oku-siswekile. Ngokungafaniyo nezinto ezimhlophe ezingcolileyo, nangona kunjalo, i-allulose ithathelwa umxholo wayo wekhalori esezantsi kunye nokuba nezinto ezimbalwa ezinxulumene nezempilo kuneswekile eqhelekileyo. (BTW, nantsi indlela umzimba wakho uphendula ngayo kwiswekile.)

Kodwa, ngaba i-allulosi imnandi ngolo hlobo? Ngaba iphilile ngokwenene? Apha, i-dietitians yabelana ngayo yonke into oyifunayo ukuyazi malunga ne-allulosi.

Yintoni i-allulosi, kanye?

I-Allulose yiswekile eyenzeka ngokwemvelo efumaneka kwiirasentyisi, amakhiwane omisiweyo, i-molasses, kunye neswekile emdaka. Kubonakala kwixabiso elincinci kangangokuba lithathwa njengeswekile "enqabileyo", ngokutsho kwe-United States Food and Drug Administration (FDA).

Ekwaziwa ngokuba yi-D-psiscoe, i-allulosi ngokobuchwepheshe i-monosaccharide (okanye iswekile elula) kwaye yenziwe ngemolekyuli enye yeswekile njengeglucose eyaziwa ngcono (iswekile yegazi) kunye nefructose (efumaneka kubusi, iziqhamo, njl.). Ngokungafaniyo neeswekile eziqhelekileyo, i-allulose ineepesenti ezingama-90 ezimbalwa zeekhalori kunye neewotshi kwi-0.4 yeekhalori ngegrama ngokuthelekiswa neekhalori ezine zeswekile ngokwegrama, ngokwe-FDA. Kwakhona "yongeza ubumnandi ngaphandle kokufaka iswekile egazini," utshilo uLisa Moskovitz, R.D., C.D.N., u-CEO weziko labucala lokondla i-NY Nutrition Group kwindawo yedolophu yaseNew York. (Ngakumbi kuyo yonke loo nto, ngezantsi.)

Kuba ikhutshiwe yaze yenziwa kwisityalo-esidla ngokubila ingqolowa-kwaye isoloko ifakwa endaweni yeswekile, i-allulose kufuneka iphononongwe kwaye ilawulwe ngurhulumente, ngokufanayo nezinye izongezo (njengengcambu ye-chicory). Ngo-2012, i-FDA yongeza i-allulosi kuluhlu lokutya "olubonwa ngokubanzi njengekhuselekile" (aka GRAS), oku kuthetha ukuba inokuthengiswa ezivenkileni njenge-sweetener enegranulated kunye nokongezwa kwezinye iimveliso zokutya.

Ngo-Epreli 2019, i-FDA ngokusemthethweni yavumela i-allulose ukuba ingafakwa kubungakanani kwaye yongeze ukubalwa kweswekile kwiilebheli zokutya ezenziweyo, kuba iphantsi kakhulu kwiikhalori (0.4 ngegram). Ngoba? I-Allulose ayidweliswanga 'kwiswekile iyonke' okanye 'iswekile eyongeziweyo' kwiileyibhile zokutya kunye neziselo ngenxa yokuba i-excreted intact (njenge-fiber engaxutywanga) kwaye ayibangeli naluphi na utshintsho olubalulekileyo kumanqanaba eswekile yegazi, uthi uLauren Harris-Pincus, I-MS, i-RDN, umseki we- Nutrition Starring Wena kunye nombhali we Iklabhu yasekuseni ePakishwe ngeProtein. Ngenxa yokuba i-allulosi "impembelelo ye-physiological (kwimingxuma yamazinyo, i-glucose yegazi kunye namanqanaba e-insulin, kunye nomxholo wekhalori ekudleni)" zihluke kwezinye iintlobo zeswekile, ngokutsho kwe-International Food Information Council Foundation (IFIC). Ukuguqulelwa: I-Allulose ayifuni ngokwenene njengeswekile emzimbeni wakho, ngoko akufuneki ukuba ibalwe njengenye.

Ukuba u-keto, intloko iphakanyisiwe: Allulose ngu Ubuchwephesha obufakwe kwiicarbohydrate zizonke, kodwa ukusukela ukuba iimpembelelo emzimbeni wakho azinakuhoywa, akufuneki ukuba zichaphazele i-carbs yakho okanye isixa seecarbs ezisetyisiwe. Ukuba utya ukutya nge-allulose, kwaye ufuna ukuqiniseka ngenani le-carb yakho, sebenzisa le khaltyhuleyitha yacetyiswa nguHarris-Pincus.

I-Allulose iyafana nobumnandi be-erythritol (a zero-calorie sugar alcohol) kodwa inencasa ekufutshane neswekile eqhelekileyo, uyacacisa uRachel Fine, RD, ingcali yokutya ebhalisiweyo kunye nomnini wenkampani yokucebisa ngezondlo kwi-The Pointe Nutrition. Inika malunga neepesenti ezingama-70 zobumnandi beswekile eqhelekileyo, ngokutsho kophononongo lwe-2012, ngaphandle kwe-aftertaste eyenzeka ngokuqhelekileyo kwezinye ii-sweeteners eziphantsi kweekhalori ezifana ne-stevia. Ngenxa yoku, abaninzi babanga ukuba kukufutshane njengoko unokufika kwincasa yokwenyani yeswekile. (Idibeneyo: Into ekufuneka uyazi ngeeNgcaciso eziMnandi zaMva nje)

Ziziphi izibonelelo ze-allulose?

Njengoko kuchaziwe ngaphambili, i-allulose kakhulu Iikhalori ezisezantsi kuneswekile eqhelekileyo kwaye ayiyongezi kwi-net carbs, iyenza ibe lukhetho lwe-A+ kubantu abakwi-keto diet (abafuna ukunamathela kwiziqhamo ezineswekile ephantsi ngokunjalo.)

Kodwa i-keto-ers ayisiyiyo kuphela enokufumana isibonelelo ngokutshintsha iswekile rhoqo kunye nezinto eziswiti kwi-allulose. Abantu abanesifo seswekile bajikela kwi-allulosi kuba ayinyusi iswekile yegazi okanye ikhuphe i-insulin ngendlela eyenziwa ngayo iswekile, utshilo uFine.

Ngapha koko, uninzi lwezifundo zezilwanyana lufumene i-allulose ukunciphisa iswekile yegazi, yonyusa ubuntununtunu be-insulin, kunye nokwehlisa umngcipheko wohlobo lweswekile yesi-2. Kwaye, uphando lwabantu bokuqala lubonisa ukuba i-allulosi inokunceda ekulawuleni iswekile yegazi. "I-Allulose iphantsi kweekhalori kuba ayenziwanga emzimbeni. Kwizifundo apho i-allulose yayisetyenziswa yodwa, ayinyusanga glucose yegazi okanye inqanaba legazi kwi-insulin kubantu abasempilweni okanye xa isetyenziswa ngabantu abanesifo seswekile sesi-2, utshilo uHarris-Pincus.

Kuphononongo oluncinci olupapashwe kwi Ijenali yeSayensi yezeMpilo kunye neVitaminology, I-allulose incede amanqanaba eswekile esezantsi kubathathi-nxaxheba abangama-20 abasempilweni emva kokutya. "Ukulawulwa kweswekile yegazi kubalulekile kumandla azinzileyo," okuthetha ukuba ungasusa iswekile ephezulu kunye nokuhla okungakhokelela kwiimvakalelo zokudinwa, utshilo uFine.

Okwangoku, kwisifundo se-2018, abathathi-nxaxheba abagqithisileyo abanikwe i-allulosi (vs. sucrose, ishukela elimhlophe eliqhelekileyo) bafumana ukuhla kwepesenti yamafutha omzimba kunye nobunzima bomzimba. Oogqirha bamazinyo bayayithanda into yokuba i-allulosi ayivelisi ukukhula kwebhaktheriya ebangela umbhobho, utshilo uHarris-Pincus. (Fumana iindlela ezintlanu ezingaqhelekanga amazinyo akho anokuyichaphazela ngayo impilo yakho.)

Kodwa ngenxa yokuba i-allulosi ivela kwizityalo kwaye ineekhalori ezimalunga ne-0.4 kuphela ngegram nganye ayithethi ukuba kufuneka uqale ukongeza i-scoop emva kwe-scoop kwikofu yakho yasekuseni (leyo, btw, akufuneki ugqithe ngayo nayiphi na into).

Ngaba kukho naziphi na izinto ezisezantsi zokuthomalalisa?

Ukuba isetyenziswe ngaphezulu, iswekile efana ne-allulose "inokukwenza ukuba uhlale unqwenela izinto eziswiti-kwaye ulahlekelwe kukunxibelelana nokunyamezelana nokutya okuncinci," utshilo uFine. Okukhona usebenzisa ezi zimuncumuncu, kokukhona uya ungakuthandi ukutya okuswiti okuncinci njengeziqhamo kunye nemifuno.

Ngokufana neziselo ezinxilisayo, umzimba womntu awunako ukwetyisa i-allulose. Ke, kuyenzeka ukuba ukusebenzisa i-allulosi kunokukhokelela kwiingxaki zesisu (cinga: igesi, ukuqunjelwa, kunye norhudo), ngakumbi kwabo banamathumbu abuthathaka. Oko kwathiwa, "abanye abantu bafumanisa ukuba i-allulosi ibangela ukungahambi kakuhle kwesisu xa kuthelekiswa ne-alcohol alcohols," kusho uFine. "Kodwa oku kunokuxhomekeka kumntu ngamnye." (Izinto ezinxulumeneyo: I-Artificial Sweeteners vs. Iswekile, Yeyiphi eMpilweni?)

I-Allulose ibonakala ilungile kwi-GI tract yakho, nangona kufuneka uphando olungakumbi-ngakumbi ebantwini. Uphononongo lwabantu abangama-30 kwijenali Izondlo wafumanisa ukuba ibhinqa elinobunzima obuziikhilogram ezili-150 kuya kufuneka litye iigram ezingama-27 (okanye malunga neitispuni ezisi-7) ngaxeshanye ngaphambi kokuba oko kusenokumenza angonwabi ngaphakathi. Ngokombono, ibar yeprotein yokufuna enye ine-11g ye-allulose kwibar nganye.

Ungayifumana phi i-allulose?

Kuthengiswa kwiimarike ezininzi zokutya ezikhulu kunye nakwiivenkile ezinkulu, i-allulose ihlala ifumaneka ezingxoweni okanye kwiibhokisi kwindawo yokubhaka. Ungayithenga njengesithambisi esimuncu (i-9 yeedola ye-11 oz, amazon.com) kwaye uyisebenzise ikomityi yekomityi yeswekile- lindela nje ukuba iziphumo zingasweleki kangako.

“Uya kufuna i-allulosi eyongezelelekileyo ukuze ufikelele kwinqanaba elifanayo lobumnandi xa kuthelekiswa nezimuncumuncu ezifana ne-stevia kunye neziqhamo zemonki,” utshilo uHarris-Pincus.

Ezinye iimveliso ziyisebenzisa njengeyona ndlela iphantsi ye-carb sweetener kwiimveliso ezinjengeyogathi, ukusasazeka kweziqhamo, isiraphu, intlaka, kunye nesiriyeli (njengeprotein ephezulu, ispunu esithandwa yi-celeb). Ingafunyanwa nakwiimveliso ezinje ngeeDoile zeTshokholethi entle (i-12 yeedola ye-9 oz, amazon.com) kunye neeBhotolo zeeProteni zeHERO ($ 28 ye-12, amazon.com).

Ubhejo olungileyo: Injongo ye-6g okanye ngaphantsi kwe-allulose yedosi ekhuselekileyo esiswini, utshilo uHarris-Pincus.

Ke, ngaba i-allulose isempilweni?

Umndilili waseMelika utya isixa esikhulu seswekile egqithileyo ukuya kwiikomityi ezintandathu ngeveki, ngokweSebe lezeMpilo laseNew Hampshire. Ngaphezu koko, i-carbs emhlophe eninzi (ehlala iqulethe ixabiso eliphezulu leeshukela) inokukhokelela kuyo yonke into esuka kwisifo sesibindi esinamafutha ukuya kuhlobo lwe-2 yeswekile, ngokweengcali ze-Harvard Medical School.

Kodwa kunjalo, ngaba kufuneka utshintshe iswekile ye-allulose?

Ijuri lisaphumile, zitsho iingcali. Ukuza kuthi ga ngoku, akukho zifundo zabantu eziye zabonisa naziphi na iimpembelelo ezingathandekiyo kwezempilo okanye umngcipheko wokusebenzisa i-allulose, utshilo uMoskovitz. Kodwa uninzi lwezi zikhetho ze-sweetener entsha, "akukho bungqina baneleyo bokuba ingcono kuneswekile eqhelekileyo empilweni," wongeza u-Fine. (I-FYI: Uninzi lwezifundo ezikhoyo ngoku kwi-allulose zincinci okanye zenziwa kwizilwanyana.)

Ngelixa izinto eziswiti ezifana ne-allulose zingabonisa isithembiso kwabo banezinyo elimnandi kodwa bekwabala i-carb, bebukele ubunzima, okanye iswekile esegazini, "eyona ndlela kukuzama ezinye izithako ezinikezela ngeempawu ezimnandi," utsho uMoskovitz. I-Cinnamon, i-vanilla extract, iziqhamo ezitsha, kunye ne-cocoa powder zinokuhamba indlela ende yokongeza incasa kwiziselo zakho, ukutya kunye nezinto ezibhakiweyo ngaphandle kokukwazi okungaziwa. awudingi kutya ukuze ungcamle iswekile eninzi ukuze uzonwabele. " (Ufuna i-inspo? Nayi imizekelo yendlela abantu abalawula ngayo ukutya kwabo iswekile.)

Zonke izinto ezongezwayo zeswekile (kubandakanya iziqhamo ze-monk, i-stevia, kunye ne-allulose) ziya kulahla izivamvo zakho zendalo. Ukuba ulumkele iswekile yegazi ngenxa yezizathu zonyango, ke i-allulosi inokuba yeyona nto iluncedo kwi-sweeteners efana neswekile yetafile, ubusi, okanye isiraphu. (Eyeleleneyo: Kutheni ukutya okuneswekile ephantsi okanye okuNganeswekile kunokuba ngumbono ombi ngenene)

"Nangona kunjalo, ngokumodareyitha, ezo zinto ziswiti rhoqo zikhuselekile ngokugqibeleleyo kubantu abaninzi abasempilweni," utshilo uMoskovitz. "Nokuba yintoni na, sebenzisa i-allulosi ngokumodareyitha ukuba uthatha isigqibo sokwenza njalo."

Kwaye, njengamaxesha onke, licebo elilungileyo ukubonisana nengcali efana nogqirha (ngakumbi ukuba unomdla kumanqanaba eswekile yegazi kuba, yithi, isifo seswekile) kunye / okanye isondlo ukuba awuqinisekanga.

Uphengululo lwe