Ndeupi Musiyano Pakati peSucralose neAspartame?

Zvemukati

• Sucralose vs. aspartame
• Sucralose
• Aspartame
• Splenda ine aspartame here?
• Hutano mhedzisiro
• Migumisiro pashuga yeropa uye metabolism
• Inogona kukuvadza pakakwirira tembiricha
• Ndezvipi zviri nani kwauri?
• Chinokosha

Kudya zvakawandisa zveshuga zvekudya uye zvinwiwa zvakabatanidzwa kune akawanda akashata hutano mhedzisiro, kusanganisira chirwere cheshuga, kushushikana, uye chirwere chemwoyo (,,,).

Kucheka neshuga yakawedzerwa kunogona kudzikisira njodzi yako yezvakaipa izvi, pamwe nekufutisa, mamiriro anogona kukuisa panjodzi yemamwe kanzira (,,).

Vatsivi veShuga inogona kunge iri sarudzo inokwezva kana iwe uchiedza kudzikisa kudya kwako kweshuga. Asi, iwe unganetseka kuti zvinotapira zvakagadzirwa senge sucralose uye aspartame zvinosiyana sei - uye kuti dzakachengeteka here kushandisa.

Ichi chinyorwa chinoongorora mutsauko uripo pakati pe sucralose uye aspartame.

Sucralose vs. aspartame

Sucralose uye aspartame ishuga inotsiva iyo inoshandiswa kutapira zvekudya kana zvinwiwa pasina kuwedzera huwandu hwakakosha hwe macalorie kana carbs.

Sucralose inotengeswa zvakanyanya pasi pezita rekuti Splenda, nepo aspartame inowanzo kuwanikwa seNutraSweet kana Yakaenzana.

Kunyangwe iwo ari maviri anotapira-akasimba zvinotapira, anosiyana maererano nemaitiro avo ekugadzira uye kutapira.

Imwe pakiti yechinhu chinotapira inoitirwa kutevedzera kutapira kwemashupuni maviri (8.4 gramu) yeshuga ine granulated, iyo ine makumi matatu nemaviri macalorie ().

Sucralose

Sezvineiwo, kunyangwe iri isina macalorie, sucralose inogadzirwa kubva kune yakajairika tafura shuga. Yakatanga pamusika muna 1998 (, 10,).

Kugadzira sucralose, shuga inopinda mu multistep chemakemikari maitiro umo matatu maviri eatomu ehydrogen-okisijeni anotsiviwa nemaatomu echlorine. Iyo inoguma yakakomberedzwa haina kugadziriswa nemuviri ().

Nekuti sucralose inotapira zvisingaite - ingangoita mazana matanhatu kutapira kupfuura shuga - inowanzo sanganiswa nevamiririri ve bultout se maltodextrin kana dextrose (,).

Nekudaro, izvi zvinazadza zvinowanzo wedzera mashoma, asi asingakoshi, huwandu hwe macalorie.

Saka nepo sucralose pachayo isina macalorie, iwo mafiringi anowanikwa mune akawanda maacralral-based sweeteners seSplenda anopa anenge matatu macalorie uye 1 gramu yecarbs ye1-gramu inoshumira ().

Maltodextrin uye dextrose zvinowanzoitwa kubva muchibage kana zvimwe zvirimwa zvine starch. Yakasanganiswa ne sucralose, iwo ane 3.36 macalorie pagiramu (,).

Izvi zvinoreva kuti pakiti rimwe reSplenda rine 11% yemakoriori mune 2 mashupuni eshuga yakakoshwa. Nekudaro, inoonekwa seyakaderera koriori inotapira (,).

Iko kunogamuchirwa kwezuva nezuva kudya (ADI) kwesucralose kuri 2.2 mg paundi (5 mg pa kg) yehuremu hwemuviri. Kune munhu 132-pondo (60-kg) munhu, izvi zvakaenzana angangoita makumi maviri nematatu-imwechete (1-gramu) mapaketi ().

Tichifunga kuti 1 gramu yeSplenda ine yakawanda yekuzadza uye ingori 1.1% sucralose, hazviite kuti vanhu vazhinji vagare vachidya zviyero zvinopfuura izvi zvekuchengetedza kurudziro ().

Aspartame

Aspartame inosanganisira maviri amino acids - aspartic acid uye phenylalanine. Nepo izvi zviri zvinhu zviri zviviri zvinongoitika zvega, aspartame haisi ().

Kunyangwe aspartame yanga iriko kubvira 1965, iyo Chikafu neDrug Administration (FDA) haina kuzvibvumidza kuti ishandiswe kusvika 1981.

Inoonekwa seinotapira zvinovaka muviri nekuti ine macalorie - kunyangwe ma4 macalorie chete pagiramu ().

Kuve ka200 kutapira kupfuura shuga, shoma chete yeaspartame ndiyo inoshandiswa mukutengesa zvinotapira. Kunge sucralose, aspartame-based sweeteners inowanzo kuve nemafuta anozadza kutapira kwakanyanya ().

Zvigadzirwa zvakaita seEqual saka zvine macalorie kubva kuzadza senge maltodextrin uye dextrose, kunyange iri mari isingakoshe. Semuenzaniso, imwechete-inoshumira (1-gramu) packet yeEqual ine chete 3.65 macalorie ().

Iyo ADI yeaspartame, iyo yakagadzwa neDFA, iri 22.7 mg paundi (50 mg pa kg) yehuremu hwemuviri pazuva. Kune munhu 132-pondo (60-kg) munhu, izvo zvakaenzana nemari inowanikwa makumi manomwe neshanu (1-gramu) mapaketi eNutraSweet ().

Nezvemamwe mamiriro, imwe 12-ounce (355-ml) inogona yekudya soda ine anenge 180 mg yeaspartame. Izvi zvinoreva kuti 165-pondo (75-kg) munhu aifanirwa kunwa magaba makumi maviri neshanu edhayeti soda kudarika ADI (17).

Splenda ine aspartame here?

Anenge 99% yezviri mukati meSplenda packet ine mafirita mune dextrose, maltodextrin uye unyoro. Chingori chidiki chidiki ndicho chinotapira chinotapira sucralose ().

Saizvozvo, aspartame-based sweeteners ine mamwe eakafanana mafirita.

Nekudaro, nepo aspartame- uye sucralose-based sweeteners vachigovana zvimwe zvakafanana fillers, Splenda haina aspartame.

Sucralose uye aspartame zvigadzirwa zvinotapira. Mafirita anobatsira kusanganisa kutapira kwavo kwakanyanya uye nekuwedzera mashoma macalorie. Splenda haina aspartame, asi iine mafirita ayo anowanikwawo muaspartame-based sweeteners.

Hutano mhedzisiro

Kukakavara kwakawanda kwakakomberedza kuchengetedzeka uye kwenguva refu kwehutano mhedzisiro yezvinotapira zvekugadzira senge sucralose uye aspartame.

European Food Safety Authority (EFSA) yakaongorora pamusoro peongororo mazana matanhatu pa aspartame mu2013 uye haina kuwana chikonzero chekutenda kuti haina njodzi kudyiwa (10, 18).

Sucralose yakave yakanyatso nyatso kuongororwa, iine anopfuura zana zvidzidzo zvichinongedzera kukuchengeteka kwayo ().

Kunyanya, kwave nekunetsekana nezve aspartame uye kenza yeuropi - asi zvidzidzo zvakawandisa hazvina kuwana hukama pakati pekenza yeuropi uye kunwa zvinotapira zvekugadzira mukati memiganhu yakachengeteka (17,,,).

Mimwe mhedzisiro inosangana nekushandiswa kweizvi zvinotapira zvinosanganisira kutemwa nemusoro uye manyoka. Kana iwe uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchidya chikafu kana zvinwiwa zvine izvi zvinotapira, zvinogona kunge zvisiri sarudzo yakanaka kwauri.

Zvakare, kunetsekana kuchangobva kuitika kwakamutswa maererano nemhedzisiro yakaipa yekushandisa kwenguva refu kweanogadzira zvinotapira pane ane hutano gut gut bacteria, ayo anodikanwa kune hutano hwakakwana. Nekudaro, iyo yazvino tsvagiridzo yakaitwa mumakonzo, saka zvidzidzo zvevanhu zvinodiwa pasati mhedziso dzaitwa (,,,).

Migumisiro pashuga yeropa uye metabolism

Dzidzo dzinoverengeka dzevanhu dzakabatanidza aspartame kune kusagadzikana kweglucose. Nekudaro, yakawanda yekutsvagisa iyi yakanangana nevakuru vane kufutisa (,,).

Kusashivirira kweglucose kunoreva kuti muviri wako haugone kuisa shuga zvakanaka, zvichikonzera huwandu hweshuga yeropa. Kumwe kutsvagurudza kunodiwa kuti unzwisise mhedzisiro yenguva refu yeshuga inotsiva pane shuga metabolism - zvese muvakuru vane uye vasina kufutisa

Pamusoro pezvo, kumwe kutsvagurudza kwakawana kuti kushandiswa kwenguva refu kweaspartame kunogona kuwedzera systemic kuzvimba, kwakabatana nezvirwere zvakawanda zvisingaperi zvakaita segomarara, chirwere cheshuga, uye chirwere chemwoyo (,).

Chekupedzisira, kutsvagurudza kwazvino kunoratidza kuti sucralose inogona kuve nemhedzisiro isingadiwe pane yako metabolism. Asi, humwe humbowo hunobatanidza kudya zvinotapira zvekugadzira panzvimbo yeshuga ine uremu hushoma hwekurema kwema 1.7 mapaundi (0.8 kg) (,,,).

Naizvozvo, kumwe kutsvagurudza kunodiwa pane iyo yakareba-kwenguva mhedzisiro mhedzisiro yezvakagadzirwa zvinotapira.

Inogona kukuvadza pakakwirira tembiricha

European Union yakarambidza kushandiswa kwezvose zvinotapira zvekugadzira mune zvakagadzirwa zvakagadzirwa zvakabikwa muna Kukadzi 13, 2018 (10).

Izvi zvinodaro nekuti zvimwe zvinotapira senge sucralose uye aspartame - kana Splenda neNutraSweet - zvinogona kunge zvisina kugadzikana pamakemikari kumatembiricha akakwirira, uye kuchengetedzeka kwavo pamatembiricha aya hakuna kuongororwa ().

Naizvozvo, iwe unofanirwa kudzivirira kushandisa aspartame uye sucralose yekubheka kana kupisa-kupisa kwekubika.

Zvimwe zvidzidzo zvinobatanidza kushandiswa kweaspartame, sucralose, uye zvimwe zvinotapira zvekugadzira kune zvakashata hutano mhedzisiro. Izvi zvinogona kusanganisira yakachinjwa gut microbiome uye metabolism. Iwe unofanirwa kudzivirira kubheka kana kubika neanogadzira zvinotapira pakakwirira tembiricha.

Ndezvipi zviri nani kwauri?

Ose aspartame uye sucralose akagadzirwa kuti ape kutapira kweshuga isina macalorie. Iwo ese ari maviri anoonekwa seanowanzo chengeteka kushandiswa mukati memiganhu yavo yakachengeteka.

Sucralose isarudzo iri nani kana iwe uine phenylketonuria (PKU), iyo isingawanzoitika magene, seaspartame ine amino acid phenylalanine.

Pamusoro pezvo, kana uine dambudziko reitsvo, iwe unofanirwa kuchengeta yako aspartame inodya kusvika padiki, sezvo ichi chinotapira chakabatanidzwa kune yakawedzera itsvo strain ().

Zvakare, avo vanotora mishonga yeschizophrenia vanofanirwa kudzivirira aspartame zvachose, sezvo phenylalanine inowanikwa mune zvinotapira inogona kutungamira mukusagadzikana kwemhasuru kufamba, kana tardive dyskinesia (,).

Ose anotapira anoonekwa seakachengeteka. Izvo zvakati, yavo-yakareba-mhedzisiro mhedzisiro haisati yanyatsonzwisiswa.

Sucralose inogona kunge iri sarudzo iri nani kune avo vane matambudziko eitsvo, avo vane geni mamiriro phenylketonuria, uye avo vanotora mimwe mishonga yeschizophrenia.

Chinokosha

Sucralose uye aspartame mapipi maviri anozivikanwa anotapira.

Ose ari maviri ane mafirita akafanana nemaltodextrin uye dextrose inosanganisa kutapira kwavo kwakanyanya.

Pane kumwe kukakavara maererano nekuchengetedzeka kwavo, asi zvese zvinotapira zvinonyatsodzidziswa zvekuwedzera zvekudya.

Vanogona kunge vachikumbira kune avo vari kutsvaga kudzikisa shuga yavo - nekudaro vanogona kudzora njodzi yavo yemamwe mamiriro asingaperi seshuga uye chirwere chemwoyo.

Zvisinei iwe unoenda nezvazvo, kudzikisa kuwedzerwa kwako shuga kunogona kuva nzira yakanaka kune hutano hwakanaka.

Kana iwe ukasarudza kunzvenga sucralose uye aspartame, kune dzakawanda nzira dzakakura pamusika.