America Inouraya Shuga Kupindwa Muropa Kwasvika Matambudziko eDenda

Zvemukati

• Vazhinji vedu tiri kudya dhizeti katatu pazuva-uye isu hatitombozviziva.
• Zvinotapira Mukudya Kwedu
• Kusarudza kukosha kwezuva nezuva
• Kuwedzera kweakawedzera maShuga
• Nhoroondo yeShuga
• Kwete 'isina maCalori'
• Kusarudza kukosha kwezuva nezuva
• Kuwedzera kweakawedzera maShuga
• Nhoroondo yeShuga
• Kwete 'isina maCalori'
• Kusarudza kukosha kwezuva nezuva
• Kuwedzera kweakawedzera maShuga
• Nhoroondo yeShuga
• Kwete 'isina maCalori'

Vazhinji vedu tiri kudya dhizeti katatu pazuva-uye isu hatitombozviziva.

Shuga nezvimwe zvinotapira ndiwo musanganiswa mukuru mune zvimwe zvinwiwa zveAmerica zvinodyiwa uye zvekudya. Uye ivo vadzika midzi mukudya kweAmerica, tichifunga nezveavhareji vekuAmerican vanoshandisa mashupuni makumi maviri, kana magiramu makumi masere, eshuga pazuva. Izvo zvinotapira zvinhu zviri kwese kwese kunowanikwa macalorie muWestern diet. Nekudaro, ikozvino nyanzvi dzichipokana, zvinotapira ndizvo zvinopa hosha huru.

Muviri wemunhu hauna kugadzirirwa kugadzirisa aya mazinga eanotapira, sezvinoonekwa nekukwira kwemvura yezvirwere inosangana navo. Kunze kwematanda, kuwanda kwekutapira kunwa zvakananga kunobatsira mukuvandudzika kwechirwere cheshuga cheshuga, chirwere chemwoyo, uye chisiri-chidhakwa chakakora chiropa chirwere, icho chinotarisirwa kuverengerana kune akawanda echiropa ekuchinjisa zvikumbiro muU.S.

Hazvisi izvo zveapo neapo zvekubata izvo zvine zvekurapa nyanzvi zvine chekuita, asi yakakwira zuva nezuva kunwa kune yakanyanya kuwanda maAmerican. Dr. Alan Greene, chiremba wevana anogara pabhodhi reInstitute for Responsible Nutrition, anoti zvinwiwa zvine shuga, pamwe nemakeke, makuki, uye ice cream, ndivo vanokanganisa zvakanyanya, asi masosi akavanzika eshuga akawedzera anonetsa . "Chii chinoitika ndechekuti maAmerican vari kuita dhizeti kakawanda pazuva uye havazvizive," akadaro Healthline.

Zvinotapira Mukudya Kwedu

Nepo paine zvikonzero zviri pachena zveshuga yakawedzerwa, yakadai sepasipuni yeshuga mukofi yako kana mbiya yemwana wako yezviyo, kune dzimwe nzira dzakawanda dzakawedzerwa zvinotapira zvinopinda mukudya kweAmerica. Kutanga zuva rako nechimwe chinhu senge yakaderera-mafuta yogati, muto wemichero, zviyo, kana girare bar inogona kurira sesarudzo yakanaka, asi izvi zvine hutano kurira kwekudya zvinogona kurongedza shuga dzakavanzika.

Kune zvekudya, vatadzi vakuru vari pachena: manyuchi, zvihwitsi, makeke, makuki, uye madhiri ekudyira akaita se ice cream. Imwe Hostess Cupcake, iyo maAmerican vanodya mamirioni mazana matanhatu pagore, ine 21 magiramu eshuga. Maviri madiki madiki eDebbie Swiss Cake Rolls ane 27 gramu, yakafanana neiyo Snickers bar. M & Ms, chihwitsi chinotengeswa zvakanyanya muUnited States, chine magiramu makumi matatu eshuga pakushanda, tisingataure nezve 30 muzana yezuva nezuva kukosha kwemafuta akazara.

Kusarudza kukosha kwezuva nezuva

Nepo izvi zvekudya zvese zvichinyora zvemukati zveshuga pane yavo yekudya zvinovaka muviri, ndicho chimwe chinongedzo chisina chakatsanangurwa kukosha kwezuva nezuva kwakanamatira kwachiri. Mapoka akaita seAmerican Heart Association (AHA) uye World Health Organisation (WHO) anokurudzira kuti pasi pegumi muzana yezvekudya kwemunhu zvinobva pashuga yakawedzerwa. Sezvineiwo, vakadzi vazhinji havafanirwe kudya zvinopfuura zana macalorie kubva pashuga pazuva, kana anenge mashupuni matanhatu. Kune varume, iwo macalorie zana nemakumi mashanu, kana mashupuni mapfumbamwe. Seyipuniko imwe ine magiramu mana eshuga, mukombe wemazhinji maapuro emajusi-kunyangwe iwo akanyorwa zana-muzana muzana jusi-anokuzorodza kunze kwezuva.

MunaMay, iyo FDA, iyo muna Chikunguru 2018 ichasanganisira yakazara uye yakawedzera shuga yakaratidzwa seyakakosha zuva nezuva, danho rakaziviswa nenyanzvi dzezvehutano uye rakachema nevaya vari muindasitiri inotapira. Asi hazviwanzo shanduko mumutemo zvinouya zvisina kudzoka kubva kune avo vanobatsirika nekutengesa zvinotapira zvinhu.

Muna 2002, WHO yakaburitsa TRS 196, gwaro rakaongorora maitiro akanakisa ehurongwa hwepasi rose maringe nekuderedza zvirwere zvisingatapuriranwe. Imwe kurudziro yaive yekuganhurisa kudya kweshuga kusvika pasi pegumi muzana muzana yemunhu macalorie emunhu. Chirevo ichi chakarwiswa nevagadziri veshuga pane kugona kwayo kwesainzi uye fungidziro, zvichikonzeresa imwezve hondo pakati pevasayendisiti vehutano neindasitiri yezvokudya.

Mapoka akaita seSugar Association, Corn Refiners 'Association, International Dairy Foods Association, National Corn Growers' Association, uye Snack Food Association vakanyora tsamba vachiratidzira kurudziro iyi nekuda kwekuti pakanga pasina humbowo hwakakwana kutsigira zvirevo. "Vakataura kuti hapana chikafu chakashata, chikafu chisina kunaka chete, uye izvi zvakakonzerwa nesarudzo dzemunhu," nyanzvi yezvekuNorway Kaare R. Norum, purofesa paUniversity yeOlso, akanyora nezveindasitiri inodzosera kumashure.

Indasitiri yeshuga yakasvika pakubvunza Tommy Thompson, ipapo-U.S. Secretary for Health and Human Services, kubata iyo US chikamu chekubhadhara kuWHO kana chirevo chakaburitswa. Kufamba uku kwakafananidzwa nehutsotsi uye kwakatarwa kuve kwakaipisisa kupfuura chero zano rinoshandiswa neveindasitiri yefodya.

Yakabudiswa uye hapana mari yakabviswa.

Kuwedzera kweakawedzera maShuga

Shuga yave yazvino noutano yakanangwa nejour, senge cholesterol uye yakazara uye inotapira mafuta pamberi payo. Munguva yekugadzira chikafu, zvinovaka muviri zvakakosha uye faibha zvinobviswa apo shuga inowedzerwa kuti inakidze. Imwe ongororo ichangoburwa inoonekwa muBritish Medical Journal yakawana kuti zvikafu zvakagadzirwa zvakagadzirwa-izvo zvine zvigadzirwa zvakagadzirwa-zvinoumba zvikamu makumi mashanu neshanu muzana zvemakoriori anodyiwa, makumi mapfumbamwe muzana akawedzerwa shuga. Pakazara, vaongorori vakawana, vanopfuura makumi mapfumbamwe nemaviri muzana yevanhu 9 317 vakaongororwa vakapfuura zvakarumbidzwa gumi muzana remacalorie kubva pashuga.

Shuga, pachayo, haisi dhiyabhorosi mukabati, asi kunyanyisa kushandiswa kune nyanzvi dzakawanda dzinonetsekana nezve hutano hwenyika yedu. Mumwe wevanoongorora zvakanyanya nyaya iyi ndi Dr. Robert Lustig, chiremba wevana endocrinologist paUniversity yeCalifornia, San Francisco, uye muvambi weInstitute for Responsible Nutrition. Haanyari kudaidza huvepo hweshuga mukudya kweAmerica kuti chepfu kana chepfu.

"Tinoda shanduko mune chikafu," Lustig akaudza Healthline. “Hatidi shuga kuti tirarame. Hapana anozviita. ”

Nhoroondo yeShuga

Shuga yave iri chikamu chekudya kwevanhu kwemazana emakore. Pane imwe nguva yaimbofungidzirwa semutambarakede, Christopher Columbus akatouya nemiti "yegoridhe chena" panguva yake yerwendo rwe1492 kuenda kuNorth America, uye nzimbe dzakakura. Pakazosvika makore ekuma1800, avhareji yeAmerica yaidya mapaundi mana eshuga pagore. Icho chichiri chihombe chikuru chemari yepasi rose uye chikamu cheinenge tsika dzese papasi.

Asi kana tichitaura nezvetsvigiri, hatisi kungotaura pamusoro peshuga yetafura yakagadzirwa neshuga nemabheet, asiwo iya inogadzirwa nezviyo, sirasi yezviyo uye manyuchi ezviyo e-high-fructose. Zvese zvataurwa, shuga inozivikanwa nemazita makumi mashanu nematanhatu, chero ripi zvaro rinogona kuoneka pane zvinyorwa zvekudya. Wedzera ese aya mabhaisikopo pasi pemuraira wecaloric zvinotapira uye pakukwirira kwayo muna1999, vekuAmerican vaidya mapaundi gumi nemashanu ezvinonhuwira zvecaloric pagore, kana anenge mashupuni makumi mashanu nemaviri pazuva, sekureva kweU.S. Department of Agriculture (USDA).

Iye zvino avhareji yekudyiwa kweAmerican pagore ingangoita 105 mapaundi pagore, chiratidzo chekuti mafungiro evatengi nezvezvinhu zvichena zvatanga kuchinja.

“Neimwe nzira, shuga ndiyo inowedzera chikafu. Inotendeuka munzvimbo dzisingafungidzike, senge pizza, chingwa, imbwa dzinopisa, bhokisi rakavhenganiswa, muto, maputi, muto wepaghetti, nyama yemasikati, miriwo yemumagaba, zvinwiwa zvemichero, yogati yakasanganiswa, ketchup, kupfeka saradhi, mayonnaise, uye imwe nzungu ruomba, ”a 2000 USDA report inoti.

Kubva 2005 kusvika 2009, makumi manomwe neshanu muzana emakoriori ese akatengwa muU.S. aive neacaloric sweeteners, sekureva kwegore ra2012 kubva kuYunivhesiti yeNorth Carolina kuChapel Hill. Ivo vakawanikwa munzvimbo zhinji dzenzvimbo dzaungatarisira-zvinotapira zvinonaka, mapai, makuki, makeke, uye shuga-zvinwiwa zvinotapira - asi zvakare mune zvakagadzirira-kudya-zviyo uye granola, mapuroteni, uye magetsi mabara, sezvakataurwa pamusoro apa. . Chibage sosi ndiyo inotapira inoshandiswa zvakanyanya mumusika wekudya weU.S., inoteverwa nesadza, shuga yenzimbe, yakakwira-fructose chibage sosi, uye muto wemichero.

"Ivo vari muzvikafu zvakagadziriswa senge yogati, senge barbecue muto, ketchup, hamburger buns, hamburger nyama," akadaro Lustig. "Chinenge chinhu chose chiri muchitoro chese chakazadzwa neshuga yakawedzerwa, nemaune, neindasitiri yezvikafu, nekuti ivo vanoziva pavanoriwedzera iwe unotenga zvimwe."

Kwete 'isina maCalori'

Saka chii chiri nani kwauri, shuga kana chibage-chinotapira chinotapira?

Iyo yaive hwaro hwedare pakati peshuga indasitiri uye yakakwira-fructose chibage manyuchi vagadziri. Vaviri vakati mumwe anomiririra zvisirizvo mumashambadziro, kusanganisira kushambadza kwesirosi yechibage kuti mashuga ese akafanana uye "Muviri wako haugone kuziva mutsauko." Mushure memakore mumatare, nyaya iyi yakazopedzisira yatongwa kuLos Angeles munaNovember apfuura, asi muna Mbudzi 20, mapoka maviri aya akazivisa kuti vasvika pachivande kugadzirisa. Iyo FDA, zvisinei, kuti mashuga, angave kubva muchibage, bheet kana nzimbe, zvakangofanana uye zvinokurudzira munhu wese kudzikisira kushandiswa kwavo vese.

Zvinhu zvinotapira zvakawandisa zvinogona kutungamira kuchirwere. Zvishoma? Zvakanaka, hapana zvakadaro.

Mashuga anowanzoitika, senge ari mumichero kana zvigadzirwa zvemukaka, zvinopa nyanzvi kushaya hanya nekuti zvinounzawo fiber, zvicherwa, nezvimwe zvinovaka muviri. Greene anoti nepo zvisingaite kuona mumwe munhu achidya maapuro mashanu akateedzana, hazvisi zvakajairika kuona mumwe munhu achidya chiyero chakaenzana cheshuga, kana zvisiri zvimwe, uku achidya macookie kana kunwa soda.

"Sisitimu inorohwa nematanho aya ayo anga asina kugadzirirwa kubata," akadaro.

Yakanatswa shuga uye zvimwe zvinotapira-zvinosanganisira yakakwira-fructose chibage sosi uye mamwe mashuga akawedzerwa nechisimba -ose-inopa macalorie chete uye isina kukosha kwehutano. Yakanyorwa kuti "isina macalorie," nyanzvi dzinoti shuga macalorie haana chinhu uye anokuvadza zvakanyanya kumuviri wemunhu kupfuura zvakamboonekwa. Izvo zvine simba-dense micronutrient-isina kudya chikafu, zvichireva kuti inopa yakawanda simba asi hapana chimwe chinodiwa nemuviri. Uye kana ukasapisa iro simba, muviri wako unoriita mafuta. Izvi zvinoitika nekuchimbidza kana zvikauya zvine mvura nekuti muviri haunzwe kuzara, senge dai vakadyiwa mune yakasimba fomu.

Mubvunzo ndewokuti nei paine shuga yakawanda muzvikafu zvese, uye mune ese mabikirwo, uye nezvose zvakagadzirwa? ” Lustig akadaro. “Uye mhinduro ndeyekuti shuga inotengesa. Uye ndinoziva kuti inotengesa, asi zvinosuwisa, sezvatakadzidza, hazvina kukunakira. "

Ona nei iri nguva ye #BreakUpWithSugar

Semuenzaniso, mudziyo we6-ounce weDannon Yese Natural Plain Lowfat Yogurt ine gumi nemaviri magiramu eshuga. Girazi re8-ounce reTropicana Pure Premium jisi reoranjisi rine 22 magiramu eshuga.

Iyo mbiri-bhagi pack yeNature Valley Oats 'n' Honey Granola Mabhawa ane 11 magiramu eshuga. (Huchi ndiyo yechipiri inotapira inotapira mushure meshuga. Mabhawa anewo manyuchi eshuga mashava.) Kunyange hazvo zita racho richiti "zvakasikwa," "zvakachena," uye "zvakasikwa," mazwi anoti US Food and Drug Administration (FDA) haatonge , izvi zvese zvinoverengwa semanyuko eshuga yakawedzerwa.

Asi kudya kwemangwanani ndiko kutanga chete.

Sezvakazara, huwandu hwekoriori huwandu hunobva pashuga yakawedzerwa. Chetatu chinobva mushuga-zvinotapira zvinwiwa, zvinosanganisira zvinwiwa, zvinwiwa zvemitambo, uye zvinwiwa zvemichero. Bhodhoro rimwe chete re20-ounce reCoca-Cola, soda inotengwa zvakanyanya pasirese, ine 65 magiramu eshuga. Saizi imwechete Pepsi ine magiramu 69, uye iyo "shuga chaiyo" ine 66 gramu. Iyo 20-ounce Gatorade ine 34 magiramu eshuga. Asi zvinwiwa zvine shuga zvakanzi muto zvinowanzove neshuga imwe paunzi pane akawanda masoda pamusika. Semuenzaniso, iyo 11.5 ounce inogona yeMinute Maid Cranberry Apple Cocktail- "yakagadzirwa neicho chaiyo muchero muto" -ine 58 magiramu eshuga, nepo 12-ounce gaba rePepsi riine 41 gramu.

Kune zvekudya, vatadzi vakuru vari pachena: manyuchi, zvihwitsi, makeke, makuki, uye madhiri ekudyira akaita se ice cream. Imwe Hostess Cupcake, iyo maAmerican vanodya mamirioni mazana matanhatu pagore, ine 21 magiramu eshuga. Maviri madiki madiki eDebbie Swiss Cake Rolls ane 27 gramu, yakafanana neiyo Snickers bar. M & Ms, chihwitsi chinotengeswa zvakanyanya muUnited States, chine magiramu makumi matatu eshuga pakushanda, tisingataure nezve 30 muzana yezuva nezuva kukosha kwemafuta akazara.

Kusarudza kukosha kwezuva nezuva

Nepo izvi zvekudya zvese zvichinyora zvemukati zveshuga pane yavo yekudya zvinovaka muviri, ndicho chimwe chinongedzo chisina chakatsanangurwa kukosha kwezuva nezuva kwakanamatira kwachiri. Mapoka akaita seAmerican Heart Association (AHA) uye World Health Organisation (WHO) anokurudzira kuti pasi pegumi muzana yezvekudya kwemunhu zvinobva pashuga yakawedzerwa. Sezvineiwo, vakadzi vazhinji havafanirwe kudya zvinopfuura zana macalorie kubva pashuga pazuva, kana anenge mashupuni matanhatu. Kune varume, iwo macalorie zana nemakumi mashanu, kana mashupuni mapfumbamwe. Seyipuniko imwe ine magiramu mana eshuga, mukombe wemazhinji maapuro emajusi-kunyangwe iwo akanyorwa zana-muzana muzana jusi-anokuzorodza kunze kwezuva.

MunaMay, iyo FDA, iyo muna Chikunguru 2018 ichasanganisira yakazara uye yakawedzera shuga yakaratidzwa seyakakosha zuva nezuva, danho rakaziviswa nenyanzvi dzezvehutano uye rakachema nevaya vari muindasitiri inotapira. Asi hazviwanzo shanduko mumutemo zvinouya zvisina kudzoka kubva kune avo vanobatsirika nekutengesa zvinotapira zvinhu.

Muna 2002, WHO yakaburitsa TRS 196, gwaro rakaongorora maitiro akanakisa ehurongwa hwepasi rose maringe nekuderedza zvirwere zvisingatapuriranwe. Imwe kurudziro yaive yekuganhurisa kudya kweshuga kusvika pasi pegumi muzana muzana yemunhu macalorie emunhu. Chirevo ichi chakarwiswa nevagadziri veshuga pane kugona kwayo kwesainzi uye fungidziro, zvichikonzeresa imwezve hondo pakati pevasayendisiti vehutano neindasitiri yezvokudya.

Mapoka akaita seSugar Association, Corn Refiners 'Association, International Dairy Foods Association, National Corn Growers' Association, uye Snack Food Association vakanyora tsamba vachiratidzira kurudziro iyi nekuda kwekuti pakanga pasina humbowo hwakakwana kutsigira zvirevo. "Vakataura kuti hapana chikafu chakashata, chikafu chisina kunaka chete, uye izvi zvakakonzerwa nesarudzo dzemunhu," nyanzvi yezvekuNorway Kaare R. Norum, purofesa paUniversity yeOlso, akanyora nezveindasitiri inodzosera kumashure.

Indasitiri yeshuga yakasvika pakubvunza Tommy Thompson, ipapo-U.S. Secretary for Health and Human Services, kubata iyo US chikamu chekubhadhara kuWHO kana chirevo chakaburitswa. Kufamba uku kwakafananidzwa nehutsotsi uye kwakatarwa kuve kwakaipisisa kupfuura chero zano rinoshandiswa neveindasitiri yefodya.

Yakabudiswa uye hapana mari yakabviswa.

Kuwedzera kweakawedzera maShuga

Shuga yave yazvino noutano yakanangwa nejour, senge cholesterol uye yakazara uye inotapira mafuta pamberi payo. Munguva yekugadzira chikafu, zvinovaka muviri zvakakosha uye faibha zvinobviswa apo shuga inowedzerwa kuti inakidze. Imwe ongororo ichangoburwa inoonekwa muBritish Medical Journal yakawana kuti zvikafu zvakagadzirwa zvakagadzirwa-izvo zvine zvigadzirwa zvakagadzirwa-zvinoumba zvikamu makumi mashanu neshanu muzana zvemakoriori anodyiwa, makumi mapfumbamwe muzana akawedzerwa shuga. Pakazara, vaongorori vakawana, vanopfuura makumi mapfumbamwe nemaviri muzana yevanhu 9 317 vakaongororwa vakapfuura zvakarumbidzwa gumi muzana remacalorie kubva pashuga.

Shuga, pachayo, haisi dhiyabhorosi mukabati, asi kunyanyisa kushandiswa kune nyanzvi dzakawanda dzinonetsekana nezve hutano hwenyika yedu. Mumwe wevanoongorora zvakanyanya nyaya iyi ndi Dr. Robert Lustig, chiremba wevana endocrinologist paUniversity yeCalifornia, San Francisco, uye muvambi weInstitute for Responsible Nutrition. Haanyari kudaidza huvepo hweshuga mukudya kweAmerica kuti chepfu kana chepfu.

"Tinoda shanduko mune chikafu," Lustig akaudza Healthline. “Hatidi shuga kuti tirarame. Hapana anozviita. ”

Nhoroondo yeShuga

Shuga yave iri chikamu chekudya kwevanhu kwemazana emakore. Pane imwe nguva yaimbofungidzirwa semutambarakede, Christopher Columbus akatouya nemiti "yegoridhe chena" panguva yake yerwendo rwe1492 kuenda kuNorth America, uye nzimbe dzakakura. Pakazosvika makore ekuma1800, avhareji yeAmerica yaidya mapaundi mana eshuga pagore. Icho chichiri chihombe chikuru chemari yepasi rose uye chikamu cheinenge tsika dzese papasi.

Asi kana tichitaura nezvetsvigiri, hatisi kungotaura pamusoro peshuga yetafura yakagadzirwa neshuga nemabheet, asiwo iya inogadzirwa nezviyo, sirasi yezviyo uye manyuchi ezviyo e-high-fructose. Zvese zvataurwa, shuga inozivikanwa nemazita makumi mashanu nematanhatu, chero ripi zvaro rinogona kuoneka pane zvinyorwa zvekudya. Wedzera ese aya mabhaisikopo pasi pemuraira wecaloric zvinotapira uye pakukwirira kwayo muna1999, vekuAmerican vaidya mapaundi gumi nemashanu ezvinonhuwira zvecaloric pagore, kana anenge mashupuni makumi mashanu nemaviri pazuva, sekureva kweU.S. Department of Agriculture (USDA).

Iye zvino avhareji yekudyiwa kweAmerican pagore ingangoita 105 mapaundi pagore, chiratidzo chekuti mafungiro evatengi nezvezvinhu zvichena zvatanga kuchinja.

“Neimwe nzira, shuga ndiyo inowedzera chikafu. Inotendeuka munzvimbo dzisingafungidzike, senge pizza, chingwa, imbwa dzinopisa, bhokisi rakavhenganiswa, muto, maputi, muto wepaghetti, nyama yemasikati, miriwo yemumagaba, zvinwiwa zvemichero, yogati yakasanganiswa, ketchup, kupfeka saradhi, mayonnaise, uye imwe nzungu ruomba, ”a 2000 USDA report inoti.

Kubva 2005 kusvika 2009, makumi manomwe neshanu muzana emakoriori ese akatengwa muU.S. aive neacaloric sweeteners, sekureva kwegore ra2012 kubva kuYunivhesiti yeNorth Carolina kuChapel Hill. Ivo vakawanikwa munzvimbo zhinji dzenzvimbo dzaungatarisira-zvinotapira zvinonaka, mapai, makuki, makeke, uye shuga-zvinwiwa zvinotapira - asi zvakare mune zvakagadzirira-kudya-zviyo uye granola, mapuroteni, uye magetsi mabara, sezvakataurwa pamusoro apa. . Chibage sosi ndiyo inotapira inoshandiswa zvakanyanya mumusika wekudya weU.S., inoteverwa nesadza, shuga yenzimbe, yakakwira-fructose chibage sosi, uye muto wemichero.

"Ivo vari muzvikafu zvakagadziriswa senge yogati, senge barbecue muto, ketchup, hamburger buns, hamburger nyama," akadaro Lustig. "Chinenge chinhu chose chiri muchitoro chese chakazadzwa neshuga yakawedzerwa, nemaune, neindasitiri yezvikafu, nekuti ivo vanoziva pavanoriwedzera iwe unotenga zvimwe."

Kwete 'isina maCalori'

Saka chii chiri nani kwauri, shuga kana chibage-chinotapira chinotapira?

Iyo yaive hwaro hwedare pakati peshuga indasitiri uye yakakwira-fructose chibage manyuchi vagadziri. Vaviri vakati mumwe anomiririra zvisirizvo mumashambadziro, kusanganisira kushambadza kwesirosi yechibage kuti mashuga ese akafanana uye "Muviri wako haugone kuziva mutsauko." Mushure memakore mumatare, nyaya iyi yakazopedzisira yatongwa kuLos Angeles munaNovember apfuura, asi muna Mbudzi 20, mapoka maviri aya akazivisa kuti vasvika pachivande kugadzirisa. Iyo FDA, zvisinei, kuti shuga, kungave kubva muchibage, bheet kana nzimbe, zvakangofanana uye zvinokurudzira munhu wese kudzikisira kushandiswa kwavo vese.

Zvinhu zvinotapira zvakawandisa zvinogona kutungamira kuchirwere. Zvishoma? Zvakanaka, hapana zvakadaro.

Mashuga anowanzoitika, senge ari mumichero kana zvigadzirwa zvemukaka, zvinopa nyanzvi kushaya hanya nekuti zvinounzawo fiber, zvicherwa, nezvimwe zvinovaka muviri. Greene anoti nepo zvisingaite kuona mumwe munhu achidya maapuro mashanu akateedzana, hazvisi zvakajairika kuona mumwe munhu achidya chiyero chakaenzana cheshuga, kana zvisiri zvimwe, uku achidya macookie kana kunwa soda.

"Sisitimu inorohwa nematanho aya ayo anga asina kugadzirirwa kubata," akadaro.

Yakanatswa shuga uye zvimwe zvinotapira-zvinosanganisira yakakwira-fructose chibage sosi uye mamwe mashuga akawedzerwa nechisimba -ose-inopa macalorie chete uye isina kukosha kwehutano. Yakanyorwa kuti "isina macalorie," nyanzvi dzinoti shuga macalorie haana chinhu uye anokuvadza zvakanyanya kumuviri wemunhu kupfuura zvakamboonekwa. Izvo zvine simba-dense micronutrient-isina kudya chikafu, zvichireva kuti inopa yakawanda simba asi hapana chimwe chinodiwa nemuviri. Uye kana ukasapisa iro simba, muviri wako unoriita mafuta. Izvi zvinoitika nekuchimbidza kana zvikauya zvine mvura nekuti muviri haunzwe kuzara, senge dai vakadyiwa mune yakasimba fomu.

Mubvunzo ndewokuti nei paine shuga yakawanda muzvikafu zvese, uye mune ese mabikirwo, uye nezvose zvakagadzirwa? ” Lustig akadaro. “Uye mhinduro ndeyekuti shuga inotengesa. Uye ndinoziva kuti inotengesa, asi zvinosuwisa, sezvatakadzidza, hazvina kukunakira. "

Ona nei iri nguva ye #BreakUpWithSugar

Semuenzaniso, mudziyo we6-ounce weDannon Yese Natural Plain Lowfat Yogurt ine gumi nemaviri magiramu eshuga. Girazi re8-ounce reTropicana Pure Premium jisi reoranjisi rine 22 magiramu eshuga.

Iyo mbiri-bhagi pack yeNature Valley Oats 'n' Honey Granola Mabhawa ane 11 magiramu eshuga. (Huchi ndiyo yechipiri inotapira inotapira mushure meshuga. Mabhawa anewo manyuchi eshuga mashava.) Kunyange hazvo zita racho richiti "zvakasikwa," "zvakachena," uye "zvakasikwa," mazwi anoti US Food and Drug Administration (FDA) haatonge , izvi zvese zvinoverengwa semanyuko eshuga yakawedzerwa.

Asi kudya kwemangwanani ndiko kutanga chete.

Sezvakazara, huwandu hwekoriori huwandu hunobva pashuga yakawedzerwa. Chetatu chinobva mushuga-zvinotapira zvinwiwa, zvinosanganisira zvinwiwa, zvinwiwa zvemitambo, uye zvinwiwa zvemichero. Bhodhoro rimwe chete re20-ounce reCoca-Cola, soda inotengwa zvakanyanya pasirese, ine 65 magiramu eshuga. Saizi imwechete Pepsi ine magiramu 69, uye iyo "shuga chaiyo" ine 66 gramu. Iyo 20-ounce Gatorade ine 34 magiramu eshuga. Asi zvinwiwa zvine shuga zvakanzi muto zvinowanzove neshuga imwe paunzi pane akawanda masoda pamusika. Semuenzaniso, iyo 11.5 ounce inogona yeMinute Maid Cranberry Apple Cocktail- "yakagadzirwa neiyo chaiyo michero muto" -ine 58 magiramu eshuga, nepo 12-ounce gaba rePepsi riine 41 gramu.

Kune zvekudya, vatadzi vakuru vari pachena: manyuchi, zvihwitsi, makeke, makuki, uye madhiri ekudyira akaita se ice cream. Imwe Hostess Cupcake, iyo maAmerican vanodya mamirioni mazana matanhatu pagore, ine 21 magiramu eshuga. Maviri madiki madiki eDebbie Swiss Cake Rolls ane 27 gramu, yakafanana neiyo Snickers bar. M & Ms, chihwitsi chinotengeswa zvakanyanya muUnited States, chine magiramu makumi matatu eshuga pakushanda, tisingataure nezve 30 muzana yezuva nezuva kukosha kwemafuta akazara.

Kusarudza kukosha kwezuva nezuva

Nepo izvi zvekudya zvese zvichinyora zvemukati zveshuga pane yavo yekudya zvinovaka muviri, ndicho chimwe chinongedzo chisina chakatsanangurwa kukosha kwezuva nezuva kwakanamatira kwachiri. Mapoka akaita seAmerican Heart Association (AHA) uye World Health Organisation (WHO) anokurudzira kuti pasi pegumi muzana yezvekudya kwemunhu zvinobva pashuga yakawedzerwa. Sezvineiwo, vakadzi vazhinji havafanirwe kudya zvinopfuura zana macalorie kubva pashuga pazuva, kana anenge mashupuni matanhatu. Kune varume, iwo macalorie zana nemakumi mashanu, kana mashupuni mapfumbamwe. Seyipuniko imwe ine magiramu mana eshuga, mukombe wemazhinji maapuro emajusi-kunyangwe iwo akanyorwa zana-muzana muzana jusi-anokuzorodza kunze kwezuva.

MunaMay, iyo FDA, iyo muna Chikunguru 2018 ichasanganisira yakazara uye yakawedzera shuga yakaratidzwa seyakakosha zuva nezuva, danho rakaziviswa nenyanzvi dzezvehutano uye rakachema nevaya vari muindasitiri inotapira. Asi hazviwanzo shanduko mumutemo zvinouya zvisina kudzoka kubva kune avo vanobatsirika nekutengesa zvinotapira zvinhu.

Muna 2002, WHO yakaburitsa TRS 196, gwaro rakaongorora maitiro akanakisa ehurongwa hwepasi rose maringe nekuderedza zvirwere zvisingatapuriranwe. Imwe kurudziro yaive yekuganhurisa kudya kweshuga kusvika pasi pegumi muzana muzana yemunhu macalorie emunhu. Chirevo ichi chakarwiswa nevagadziri veshuga pane kugona kwayo kwesainzi uye fungidziro, zvichikonzeresa imwezve hondo pakati pevasayendisiti vehutano neindasitiri yezvokudya.

Mapoka akaita seSugar Association, Corn Refiners 'Association, International Dairy Foods Association, National Corn Growers' Association, uye Snack Food Association vakanyora tsamba vachiratidzira kurudziro iyi nekuda kwekuti pakanga pasina humbowo hwakakwana kutsigira zvirevo. "Vakataura kuti hapana chikafu chakashata, chikafu chisina kunaka chete, uye izvi zvakakonzerwa nesarudzo dzemunhu," nyanzvi yezvekuNorway Kaare R. Norum, purofesa paUniversity yeOlso, akanyora nezveindasitiri inodzosera kumashure.

Indasitiri yeshuga yakasvika pakubvunza Tommy Thompson, ipapo-U.S. Secretary for Health and Human Services, kubata iyo US chikamu chekubhadhara kuWHO kana chirevo chakaburitswa. Kufamba uku kwakafananidzwa nehutsotsi uye kwakatarwa kuve kwakaipisisa kupfuura chero zano rinoshandiswa neveindasitiri yefodya.

Yakabudiswa uye hapana mari yakabviswa.

Kuwedzera kweakawedzera maShuga

Shuga yave yazvino noutano yakanangwa nejour, senge cholesterol uye yakazara uye inotapira mafuta pamberi payo. Munguva yekugadzira chikafu, zvinovaka muviri zvakakosha uye faibha zvinobviswa apo shuga inowedzerwa kuti inakidze. Imwe ongororo ichangoburwa inoonekwa muBritish Medical Journal yakawana kuti zvikafu zvakagadzirwa zvakagadzirwa-izvo zvine zvigadzirwa zvakagadzirwa-zvinoumba zvikamu makumi mashanu neshanu muzana zvemakoriori anodyiwa, makumi mapfumbamwe muzana akawedzerwa shuga. Pakazara, vaongorori vakawana, vanopfuura makumi mapfumbamwe nemaviri muzana yevanhu 9 317 vakaongororwa vakapfuura zvakarumbidzwa gumi muzana remacalorie kubva pashuga.

Shuga, pachayo, haisi dhiyabhorosi mukabati, asi kunyanyisa kushandiswa kune nyanzvi dzakawanda dzinonetsekana nezve hutano hwenyika yedu. Mumwe wevanoongorora zvakanyanya nyaya iyi ndi Dr. Robert Lustig, chiremba wevana endocrinologist paUniversity yeCalifornia, San Francisco, uye muvambi weInstitute for Responsible Nutrition. Haanyari kudaidza huvepo hweshuga mukudya kweAmerica kuti chepfu kana chepfu.

"Tinoda shanduko mune chikafu," Lustig akaudza Healthline. “Hatidi shuga kuti tirarame. Hapana anozviita. ”

Nhoroondo yeShuga

Shuga yave iri chikamu chekudya kwevanhu kwemazana emakore. Pane imwe nguva yaimbofungidzirwa semutambarakede, Christopher Columbus akatouya nemiti "yegoridhe chena" panguva yake yerwendo rwe1492 kuenda kuNorth America, uye nzimbe dzakakura. Pakazosvika makore ekuma1800, avhareji yeAmerica yaidya mapaundi mana eshuga pagore. Icho chichiri chihombe chikuru chemari yepasi rose uye chikamu cheinenge tsika dzese papasi.

Asi kana tichitaura nezvetsvigiri, hatisi kungotaura pamusoro peshuga yetafura yakagadzirwa neshuga nemabheet, asiwo iya inogadzirwa nezviyo, sirasi yezviyo uye manyuchi ezviyo e-high-fructose. Zvese zvataurwa, shuga inozivikanwa nemazita makumi mashanu nematanhatu, chero ripi zvaro rinogona kuoneka pane zvinyorwa zvekudya. Wedzera ese aya mabhaisikopo pasi pemuraira wecaloric zvinotapira uye pakukwirira kwayo muna1999, vekuAmerican vaidya mapaundi gumi nemashanu ezvinonhuwira zvecaloric pagore, kana anenge mashupuni makumi mashanu nemaviri pazuva, sekureva kweU.S. Department of Agriculture (USDA).

Iye zvino avhareji yekudyiwa kweAmerican pagore ingangoita 105 mapaundi pagore, chiratidzo chekuti mafungiro evatengi nezvezvinhu zvichena zvatanga kuchinja.

“Neimwe nzira, shuga ndiyo inowedzera chikafu. Inotendeuka munzvimbo dzisingafungidzike, senge pizza, chingwa, imbwa dzinopisa, bhokisi rakavhenganiswa, muto, maputi, muto wepaghetti, nyama yemasikati, miriwo yemumagaba, zvinwiwa zvemichero, yogati yakasanganiswa, ketchup, kupfeka saradhi, mayonnaise, uye imwe nzungu ruomba, ”a 2000 USDA report inoti.

Kubva 2005 kusvika 2009, makumi manomwe neshanu muzana emakoriori ese akatengwa muU.S. aive neacaloric sweeteners, sekureva kwegore ra2012 kubva kuYunivhesiti yeNorth Carolina kuChapel Hill. Ivo vakawanikwa munzvimbo zhinji dzenzvimbo dzaungatarisira-zvinotapira zvinonaka, mapai, makuki, makeke, uye shuga-zvinwiwa zvinotapira - asi zvakare mune zvakagadzirira-kudya-zviyo uye granola, mapuroteni, uye magetsi mabara, sezvakataurwa pamusoro apa. .Chibage sosi ndiyo inotapira inoshandiswa zvakanyanya mumusika wekudya weU.S., inoteverwa nesadza, shuga yenzimbe, yakakwira-fructose chibage sosi, uye muto wemichero.

"Ivo vari muzvikafu zvakagadziriswa senge yogati, senge barbecue muto, ketchup, hamburger buns, hamburger nyama," akadaro Lustig. "Chinenge chinhu chose chiri muchitoro chese chakazadzwa neshuga yakawedzerwa, nemaune, neindasitiri yezvikafu, nekuti ivo vanoziva pavanoriwedzera iwe unotenga zvimwe."

Kwete 'isina maCalori'

Saka chii chiri nani kwauri, shuga kana chibage-chinotapira chinotapira?

Iyo yaive hwaro hwedare pakati peshuga indasitiri uye yakakwira-fructose chibage manyuchi vagadziri. Vaviri vakati mumwe anomiririra zvisirizvo mumashambadziro, kusanganisira kushambadza kwesirosi yechibage kuti mashuga ese akafanana uye "Muviri wako haugone kuziva mutsauko." Mushure memakore mumatare, nyaya iyi yakazopedzisira yatongwa kuLos Angeles munaNovember apfuura, asi muna Mbudzi 20, mapoka maviri aya akazivisa kuti vasvika pachivande kugadzirisa. Iyo FDA, zvisinei, kuti shuga, kungave kubva muchibage, bheet kana nzimbe, zvakangofanana uye zvinokurudzira munhu wese kudzikisira kushandiswa kwavo vese.

Zvinhu zvinotapira zvakawandisa zvinogona kutungamira kuchirwere. Zvishoma? Zvakanaka, hapana zvakadaro.

Mashuga anowanzoitika, senge ari mumichero kana zvigadzirwa zvemukaka, zvinopa nyanzvi kushaya hanya nekuti zvinounzawo fiber, zvicherwa, nezvimwe zvinovaka muviri. Greene anoti nepo zvisingaite kuona mumwe munhu achidya maapuro mashanu akateedzana, hazvisi zvakajairika kuona mumwe munhu achidya chiyero chakaenzana cheshuga, kana zvisiri zvimwe, uku achidya macookie kana kunwa soda.

"Sisitimu inorohwa nematanho aya ayo anga asina kugadzirirwa kubata," akadaro.

Yakanatswa shuga uye zvimwe zvinotapira-zvinosanganisira yakakwira-fructose chibage sosi uye mamwe mashuga akawedzerwa nechisimba -ose-inopa macalorie chete uye isina kukosha kwehutano. Yakanyorwa kuti "isina macalorie," nyanzvi dzinoti shuga macalorie haana chinhu uye anokuvadza zvakanyanya kumuviri wemunhu kupfuura zvakamboonekwa. Izvo zvine simba-dense micronutrient-isina kudya chikafu, zvichireva kuti inopa yakawanda simba asi hapana chimwe chinodiwa nemuviri. Uye kana ukasapisa iro simba, muviri wako unoriita mafuta. Izvi zvinoitika nekuchimbidza kana zvikauya zvine mvura nekuti muviri haunzwe kuzara, senge dai vakadyiwa mune yakasimba fomu.

Mubvunzo ndewokuti nei paine shuga yakawanda muzvikafu zvese, uye mune ese mabikirwo, uye nezvose zvakagadzirwa? ” Lustig akadaro. “Uye mhinduro ndeyekuti shuga inotengesa. Uye ndinoziva kuti inotengesa, asi zvinosuwisa, sezvatakadzidza, hazvina kukunakira. "

Ona nei iri nguva ye #BreakUpWithSugar