Ndechipi Chinonyatso Utano? Chakagadzirwa zvinotapira vs.Shuga

Zvemukati

• The Not-So-Sweet Side yeArtificial Sweeteners vs. Shuga
• Aspartame
• Sucralose
• Saccharin
• Agave Nectar
• Stevia
• Xylitol
• Ongororo ye

Haisi chakavanzika-yakawanda yeshuga haina kunaka kumuviri wako, kubva pakukonzera kuzvimba kusvika pakuwedzera mukana wekukura kufutisa uye chirwere chemoyo. Nezvikonzero izvi, iyo American Heart Association (AHA) inokurudzira kuti mavhareji eAmerica agumise kudya kwavo kweshuga yakawedzera kune mashupuni matanhatu chete evakadzi uye mashupuni 9 evarume.

Asi zvinotsiva shuga zvine utano here? Pane imwe yakanakisa yekugadzira zvinotapira here? Takatendeukira kune zvekurapa uye zvinovaka muviri zvezvakajairwa zvekugadzira zvinotapira runyoro uye kutendeseka, kuparara kwesainzi kwezvakagadzirwa zvinotapira vs. shuga.

The Not-So-Sweet Side yeArtificial Sweeteners vs. Shuga

Zvinotaridza sekunge chishuwo chinoshamisa chinoitika mune kadiki, karavara rine packet. Iwe unogona achiri kunakidzwa nekofi yako yakanaka uye inotapira pasina chero akawedzera macalorie. Asi nekufamba kwemakore, nharo dzechokwadi dzakaumbwa dzichiti zvekugadzira zvinotapira zvinogona kutungamirira kuhuremu.

"Zvinotapira zvekugadzira zvinokurudzira muviri wedu kugadzira huremu hwehomoni insulin, izvo zvinoita kuti muviri uchengetedze macalorie semafuta," Morrison anodaro. Uye kunyangwe muzvinyorwa zvekare zveAHA zvakataura kuti zvinotapira zvisina hutano zvine mukana wekubatsira vanhu kusvika nekuchengetedza zvinangwa zvavo, ivo vakatiwo humbowo hwaive hushoma uye nekudaro hahuenderane. (Zvakaenderana: Nei Kudya kwakaderera-Shuga kana Kusina-Shuga Kunogona Kuve Ipfungwa Yakashata)

Uyezve, akawanda mashuga anotsiva anowanikwa mune zvekudya zvekudya uye zvinwiwa akazara nemakemikari, ayo anogona kuisa kushushikana pane yako immune system. "Kana isu tikamedza makemikari aya, miviri yedu inoda kushanda zvakanyanya kuigadzirisa, ichisiya zviwanikwa zvishoma kuti detoxize miviri yedu kubva kumakemikari mazhinji atinosangana nawo munharaunda," anodaro Jeffrey Morrison, MD, chiremba uye chipangamazano wezvekudya. Makira equinox akasimba.

Asi kana zvasvika pazvinhu zvinotapira, ndevapi vatadzi vakaipisisa? Ndeipi yakanakisa inotapira yekugadzira? Sezvo iwe uchiyera zvayakanakira nezvayakaipira zvekugadzira zvinotapira vs. shuga, verenga pane yako gwara kune yakanakisa uye yakaipa pane ino yekugadzira inotapira runyorwa.

Aspartame

Inotengeswa pasi pemazita akaita seNutraSweet® uye Equal®, aspartame ndeimwe yeanonetsa uye akadzidza zvinotapira pamusika.Muchokwadi, "pakasvika 1994, 75 muzana yezvese zvichemo zvisiri zvezvinodhaka kuFDA zvaive mukupindura aspartame," anodaro Cynthia Pasquella-Garcia, chiremba wezvekudya kwekiriniki uye murapi akazara. Idzo gripes dzaibvira pakurutsa uye kutemwa nemusoro kusvika mudumbu kurwadziwa uye kunyangwe cancer.

Aspartame vs. Shuga: Aspartame ine zero macalorie uye inowanzo shandiswa kubheka. Iine muto wezvinhu zvisingazivikanwi, zvakadai se phenylalanine, aspartic acid, uye methanol.

"Methanol kubva aspartame inoputsika mumuviri kuita formaldehyde, iyo inozoshandurwa kuita formic acid," anodaro Pasquella-Garcia. "Izvi zvinogona kutungamirira ku metabolic acidosis, mamiriro ezvinhu apo kune asidi yakawandisa mumuviri uye inotungamirira kuchirwere." Kunyangwe hukama hweaspartame kumatambudziko ehutano hwakadzidzwa zvakanyanya, pane humbowo hushoma hwekuichengeta kubva pamasherufu. The Food and Drug Administration (FDA) yakaisa iyo inogamuchirwa zuva nezuva kudya (ADI) pa 50 mg/kg yehuremu hwemuviri, iyo yakaenzana ne20 makani easpartame-sweetened zvinwiwa zve140-pound mukadzi.

Sucralose

Inozivikanwa saSplenda (uye zvakare inotengeswa seSukrana, SucraPlus, Candys, uye Nevella), sucralose yakatanga kugadzirwa muma1970 nevasayendisiti vaiyedza kugadzira mushonga. Splenda inowanzoitwa seinotapira yakasikwa zvakanyanya nekuti inobva pashuga, asi panguva yekugadzirwa, mamwe mamorekuru ayo anotsiviwa nemaatomu echlorine. (Inoenderana: Maitiro Ekuderedza Shuga Mumazuva makumi matatu-Pasina Kuenda Kupenga)

Sucralose vs.Shuga: Pamusoro pekumusoro, sucralose haina mhedzisiro pane inokurumidza kana marefu-marefu mashuga eropa. "Splenda anopfuura nemuviri nekunwa zvishoma, uye kunyangwe ichitapira ka6000 pane shuga, haina chekuita neshuga yeropa," anodaro Keri Glassman, R.D., chiremba wezvekudya akanyoreswa uye munyori we Slim Yakadzikama Sexy Kudya.

Kunyangwe zvakadaro, vanokakavara vanga vachinetsekana kuti iyo klorini iri mu sucralose inogona kutonhodzwa nemuviri muzvishoma. Muna 1998, FDA yakapedza zvidzidzo zvekiriniki zvinopfuura zana uye yakaona kuti sweetener yakanga isina carcinogenic mhedzisiro kana njodzi yakabatana. Makore gumi gare gare, kunyange zvakadaro, Duke University yakapedza 12-vhiki yekudzidza-yakabhadharwa neindasitiri yeshuga-inopa Splenda kumakonzo uye yakaona kuti yakadzvinyirira mabhakitiriya akanaka uye yakaderedza fecal microflora mumatumbo. "Zvakawanikwa (apo zvaive mumhuka) zvakakosha nekuti Splenda yakaderedza maantibioti, ayo anoita basa rakakosha mukuchengetedza hurongwa hwekugaya," anodaro Ashley Koff, R.D., chiremba wezvekudya akanyoreswa uye muvambi weThe Better Nutrition Program. Iyo ADI parizvino yakaiswa pa5 mg / kg yehuremu hwemuviri, zvichireva kuti mukadzi ane makirogiramu zana nemakumi mana anokwanisa kuve nemapakeji makumi matatu eSplenda pazuva. (Zvakare kukosha kuverenga: Maitiro eShuga Indasitiri Akatitendisa Sei Tese Kuvenga Mafuta)

Saccharin

Inonyanya kuzivikanwa seSweet 'N Low, saccharin ndeimwe yekare yakaderera-calori inotsiva shuga inowanikwa. Ndiyo sarudzo yakatenderwa neDFA yakaedzwa zvakanyanya, ichiburitsa mishumo inopokana.

Saccharin vs.Shuga: Saccharin yakatanga kuiswa muchikamu secarcinogen mu'70s, apo tsvagiridzo yakaibatanidza nekenza yedundira mumakonzo erabhoritari. Nekudaro, kurambidzwa kwakasimudzwa mukupedzisira 2000s apo ongororo dzakazotevera dzakaratidza kuti makonzo ane mameseji akasiyana kune weti yavo kupfuura zvinoita vanhu. Kunyange zvakadaro, vakadzi vane pamuviri vanowanzokurudzirwa kushandisa saccharin zvishoma.

Nekuremekedza uremu-kurasikirwa mabhenefiti, saccharin ine zero macalorie uye haina kukwidza ropa rerukosi, asi vezvekudya vanofunga kuti chinotapira chinogona kubatanidzwa nekurema. "Kazhinji kana munhu akadya chikafu chinotapira, muviri unotarisira kuti macalories aende nechikafu ichocho, asi kana muviri ukasawana macalories iwayo, unoatsvaga kumwe," anodaro Glassman. "Saka pane koriori yega yega yaunofunga kuti unochengetedza nekusarudza chinotapira chekugadzira, unogona kuwana nekudya mamwe macalorie pakupedzisira." Iyo ADI yesaccharin ndeye 5 mg / kg yemuviri inova yakaenzana ne140-pondo mukadzi anodya mapfumbamwe kusvika gumi nemaviri mapakeji eanotapira. (Yakabatana: Izvo Zvaunoda Kuti Uzive Nezveazvino Artificial Sweeteners)

Agave Nectar

Agave haisi chaizvo chakagadzirwa sweetener. Inoshandiswa seimwe nzira kune shuga, huchi, uye kunyange sirasi uye inogadzirwa kubva kumuti weagave. Nepo iwo maOG shanduro dzeagave manyurusi akagadzirwa nenzira yechisikigo, zvizhinji zvezvinowanikwa muzvitoro izvozvi zvakawandisa kana kugadziridzwa nemakemikari. Inguva 1.5 inotapira kupfuura shuga, saka unogona kushandisa zvishoma. Usashamisika kuzviwana mune zvehutano mabhawa, ketchup, uye mamwe madhiri.

Agave vs. Shuga: "Agave nectar ine yakaderera glycemic index, zvinoreva kuti chimiro cheshuga ichi chinonwiwa zvishoma nezvishoma nemuviri saka chinokonzeresa spike yakadzika muropa neshuga yekumhanyisa shuga kupfuura mamwe marudzi eshuga," anodaro Glassman. Zvisinei, agave is starch-based, saka haisi iyo yakasiyana ne-high-fructose corn syrup, iyo inogona kuva nemigumisiro yakaipa yehutano uye kuwedzera triglyceride mazinga. Vagadziri vakasiyana-siyana veagave vanoshandisa zvakasiyana-siyana zvefructose yakanatswa, imwe yezvikamu zveshuga zveagave, iyo yakafanana neyepamusoro-fructose corn syrup uye dzimwe nguva inogona kuwedzera zvakanyanya.

Kunyange zvazvo chirimwa cheagave chiine inulin — fibhi inovaka muviri, isingazungunuki, inotapira — gavhuna yegave haina inulin yakawanda kwazvo yasara mushure mekugadzirwa. "Imwe yemhedzisiro yeagave nectar ndiyo inogona kukonzera mamiriro echiropa chine mafuta, uko mamorekuru eshuga anoungana muchiropa, zvichikonzera kuzvimba nekukuvara kwechiropa," anodaro Morrison.

"Agave inogona kuve neinoshamisa hutano mabhenefiti, asi akawanda mabhureki eagave pamusika akagadzirwa nemakemikari," anodaro Pasquella-Garcia. Anokurudzira agave mbishi, organic, uye isina kupisa nekuti inonzi ine anti-inflammatory, antimicrobial, uye immune-boosting kugona kana ikadyiwa zvine mwero (uye mukati memirayiridzo yeAHA isingasviki mashupuni matanhatu pazuva rose reshuga yakawedzerwa).

Stevia

Vafudzi veiyi yekuSouth America miriwo vanozvisarudzira kune yakajairwa tafura yeshuga nekuda kweiyo isina-koriori chikumbiro. Inowanikwa mune ese ehupfu uye emvura fomu uye vezvehutano vanoona kuti haina makemikari- uye chepfu-isina. (Dzimwe ngano-busting: Kwete, bhanana harina shuga yakawanda kupfuura donut.)

Stevia vs.Shuga: Muna 2008, FDA yakazivisa kuti stevia "inowanzoonekwa seyakachengeteka," zvinoreva kuti inogona kushandiswa sechinotsiva shuga. Zvidzidzo zvakaratidza kuti stevia inogona kudzikisa insulin mazinga, ichiita sarudzo inodiwa kune vane chirwere cheshuga, asi vamwe vachiri kunetsekana nezve mhando dzezvinotapira zvinoshandisa stevia. "Kunyange stevia ichionekwa seyakachengeteka, isu hatizive nezvese akasanganiswa anotengeswa muzvitoro," anodaro Koff. The Joint FAO/WHO Nyanzvi yeKomiti yeChikafu Additives (JECFA) yakapa iyo ADI ye4 mg/kg (kana 12 mg/kg uremu hwemuviri we steviol glycoside) zvinoreva kuti munhu ane 150-pound munhu anogona kudya anenge makumi matatu mapaketi.

Xylitol

Nekavo hwepedyo hwakaenzana neshuga, ichi chinwiwa chinozivikanwa cheshuga chinobva mubark bark chinowanikwa mumichero nemiriwo yakawanda uye inogadzirwa mumuviri. Xylitol ine dzinenge 2.4 macalorie pagiramu, ine zana muzana yekutapira kweshuga yetafura, uye kana ikawedzerwa kune zvekudya inogona kuvabatsira kuti vagare vakanyorova uye vakagadzirwa. (Hezvino zvakawanda nezve shuga inodhakwa uye kuti vane hutano here kana kwete.)

Xylitol vs. Shuga: Vamiriri veiyi FDA-yakarongedzwa sarudzo inofarira iyo isiri-caloric inotapira nekuti yakachengeteka kune vane chirwere cheshuga uye kutsvagisa kwakaratidza kuti inosimudzira hutano hwemazino. "Sa stevia, xylitol inogadzirwa nenzira yechisikigo, asi haina kunyururwa kubva mudumbu, saka kana yakawandisa ikadyiwa, inogona kukonzera ura," anodaro Morrison. Zvizhinji zvigadzirwa zvine xylitol post yambiro nezve laxative-semhedzisiro. Iyo ADI yexylitol haina kutaurwa, zvinoreva kuti hapana miganhu inogona kuita kuti ive nengozi kuhutano hwako. (Zvakafanana: Matorero Akaita Mumwe Mukadzi Akazopedza Kuda Kushuvira Shuwa)

Ongororo ye