Chokwadi nezve High-Fructose Corn Syrup

Zvemukati

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Inowanikwa mune zvekudya zvichibva pasoda uye saradhi yekupfeka kusvika pakucheka kunotonhora uye chingwa chegorosi, ichi chinotapira chiri pakati peimwe yenharo dzakanyanya kupisa munhoroondo yezvekudya. Asi zvine njodzi here kuhutano hwako uye chiuno? Cynthia Sass, R.D., anoongorora.

Mazuva ano haugone kubatidza TV usina kunzwa chimwe chinhu nezve high-fructose corn syrup (HFCS). Chikafu mukuki uye zvinwiwa zvinotonhorera, chinowedzera chinovandawo mune dzimwe nzvimbo dzisingatarisirwe, senge zvigadzirwa zvemukaka, nyama dzakagadziriswa, chingwa chakapakirwa, zviyo, uye zvinwiwa. Kukurumbira kwayo pakati pevagadziri kuri nyore, chaizvo: inzira isingadhure yekuwedzera kutapira kune zvekudya uku uchiwedzera hupenyu hwavo hwesherufu.

Asi kumutengi, "nhau" nezveHFCS ishoma. Ndiro dhimoni rekudya kuseri kwedambudziko rekufutisa uye huwandu hwemamiriro ehutano asingaperi, vanodaro vatsoropodzi. Zvakadaro kushambadzira kubva kuCorn Refiners Association kunoburitsa mabhenefiti ezvinotapira, kuchengetedza kuti yakachengeteka zvakakwana kana ichidyiwa zvine mwero. Uye panguva imwecheteyo, makambani akaita sePepsi naKraft ari kubvisa HFCS kubva kune zvimwe zvezvigadzirwa zvavo uye kudzokera kune yakanaka yekare shuga panzvimbo. Saka chii chaunofanira kutenda? Isu takabvunza nyanzvi kuyera mukati mana emakakatanwa akakomberedza chinotapira.

1. Kumbira: Izvo zvese-zvakasikwa.

Chokwadi: Kune vanotsigira, chokwadi chekuti high-fructose chibage sosi inotorwa kubva muchibage zvine hunyanzvi inoibvisa kubva ku "zvigadzirwa zvekugadzira" chikamu. Asi vamwe havagoverane nemafungiro iwayo, vachinongedza kune yakaomesesa yakatevedzana yemakemikari maitiro anodiwa kugadzira chirimwa-based sweetener. Kugadzira HFCS, sirasi yechibage (glucose) inorapwa nema enzymes kuti ishandure iyo ive fructose, anotsanangura George Bray, MD, nyanzvi mune kufutisa uye metabolism paPennington Biomedical Research Center kuLouisiana State University. Inobva yasanganiswa nesyrup yechibage chakachena kuti ibudise chinhu chine 55 muzana fructose uye 45 muzana glucose. Kunyange zvazvo shuga yetafura ine maitiro akafanana (50-50 fructose-to-glucose ratio), zvisungo pakati pefructose uye sucrose zvakaparadzaniswa mukugadzirisa kweHFCS, zvichiita kuti makemikari awedzere kusagadzikana - uye, vamwe vanoti, zvakanyanya kukuvadza muviri. "Chero ani anodana izvo 'zvakasikwa' ari kushandisa izwi iri," anodaro Bray.

2. Kumbira: Zvinotikodza.

Chokwadi: Munhu wepakati anowana macalorie 179 kubva kuHFCS pazuva - zvakapetwa kaviri zvakapetwa sepakutanga kwema1980 - pamwe nemakumi maviri nemakumi manomwe emakori kubva pashuga. Kunyangwe ukangocheka nhamba idzodzo nepakati, unorasikirwa neanenge mapaundi maviri pamwedzi. Asi nekutapira kuri kubuda munzira dzese dzechitoro, kudzora kumashure kuri nyore kutaura pane kuita, "anodaro Andrew Weil, MD, director weUniversity yeArizona Center yeInterative Medicine." Uye hazvibatsire kuti zvigadzirwa zvine "inowanzo kuve inodhura kupfuura iyo inogadzirwa nezvimwe zvinotapira."

Kunze kwekupa yakawandisa macalorie kuchikafu chedu, yakakwira-fructose chibage sosi inofungidzirwa kurongedza pamapondo nekuda kwemhedzisiro yayo pauropi. Imwe ongororo yakaitwa naJohns Hopkins yakawana kuti fructose inokurudzira chido chekudya, zvichiita kuti unzwe usina kugutsikana uye uchida kudya zvakanyanya. Asi HFCS ingangove nemhedzisiro iyi pane shuga, iyo inotakurawo huwandu hwakaringana hwefructose? Kwete zvinoenderana ongororo ichangoburwa yakaburitswa mu American Journal yeClinical Nutrition. Mushure mekuongorora 10 zvidzidzo zvekare vachienzanisa zvinotapira zviviri, vatsvakurudzi havana kuwana mutsauko maererano neglucose yeropa uye insulin mhinduro, nzara ratings, uye mazinga emahomoni anodzora nzara uye satiety. Kunyange zvakadaro, zvakakosha kuyeuka kuti nekuda kwekuti vanoita nenzira imwechete mumuviri hazvirevi kuti high-fructose corn syrup, kana shuga yechinhu ichocho, inobata chiuno. "Zvekudzora uremu, unofanirwa kudya zvishoma zvese uye wotarisa pane 'yakanaka-fructose' chikafu chese," anodaro Bray. "Zvibereko hazvingori chete nekafrifosesi shoma pane zvigadzirwa zvakagadzirwa neHFCS, zvinouya zvakaunganidzwa nemavitamini, zvicherwa, uye kuzadza fiber."

3. Mhosva: Zvinogona kutirwarisa.

Chokwadi: Nepo yakakwira-fructose chibage sirafu yakafanana neshuga munzira dzakawanda, mumwe musiyano wakakosha ungave kuparara kwehutano mamiriro hwave uchibatanidzwa nawo, kubva pashuga kuenda kuchirwere chemwoyo. Mune imwe ongororo kubva kuRutgers University, vaongorori vakawana kuti masoda aitapira neHFCS aive nemazinga akakwira eiyo reactive carbonyls, makomisheni anofungidzirwa kuti anokonzera kukuvara kwetishu uye kuwedzera njodzi yako yerudzi rwechipiri chirwere cheshuga.

Zvisinei, ihwo huwandu hwakawanda hwefructose yatiri kudya - kungave kubva kune yakakwira-fructose sirasi yechibage kana chikafu chine shuga-inotapira - inoita kunge inotyisidzira hupenyu hwedu. “Kunyange zvazvo shuga ichishandiswa musero rimwe nerimwe riri mumuviri, fructose inoputsika muchiropa,” anotsanangura kudaro Weil, ichideredza HDL (“yakanaka”) cholesterol uye kuwedzera mazinga eLDL (“yakaipa”) cholesterol uye triglycerides. Chidzidzo chitsva chakaburitswa mu American Journal yeClinical Nutrition vakawana kuti vakadzi vainwa zvinwiwa zvinotapira zviviri kana kupfuura pazuva vakawedzera njodzi yehosha yemwoyo ne35 muzana. High-fructose mazinga akave akabatanidzwawo nekuwedzera kweropa uric acid, iyo inogona kutungamirira kukukuvara kwetsvo uye gout pamwe nekudzivirira mitsipa yeropa kubva pakuzorodza, kuwedzera kweropa. "Miviri yedu ine simba shoma rekubata fructose muhuwandu hwakanyanya kudaro," anodaro Weil, "uye isu tiri kungoona mhedzisiro yacho."

4. Mhosva: Iine mercury.

Chokwadi: The latest scare du jour yakanangana nezvidzidzo zviviri zvichangoburwa zvakawana zvisaririra zvemekiyuri muHFCS: Mune mumwe mushumo, mapfumbamwe kubva pamakumi maviri emasampuli eHFCS akasvibiswa; mune yechipiri, chinoda kusvika chikamu chimwe muzvitatu chezvokudya zvezita rechiratidzo 55 zvakasvibiswa. Iyo yaifungidzirwa kuti yakakonzera kusvibiswa iyi yaive mercury-based ingredient yakashandiswa kupatsanura cornstarch kubva pachibage chechibage - tekinoroji yavepo kwemakore uye ichiri kushandiswa mune zvimwe zvirimwa. Nhau dzakaipa ndedzekuti haugone kuve nechokwadi kana yako HFCS-inotapira tudyo ine mercury.

"Kunyangwe izvi zvichifanira kutorwa zvakanyanya, hatifanirwe kutya," anodaro Barry Popkin, Ph.D., purofesa wezvekudya paUniversity yeNorth Carolina uye munyori weThe World Is Fat. "Irwo ruzivo rutsva, saka zvidzidzo zvinoda kudzokororwa." Zvichakadaro, tarisa huwandu huri kukura hweHFCS-yemahara zvigadzirwa pamusika. Ingova nechokwadi chekutarisa mavara - kunyange zvikafu zvehupenyu zvinogona kuva nechigadzirwa chacho.

Uye iwe uchiri pairi, rega kudya kwako shuga uye zvimwe zvinowedzera zvinotapira. Kunyange zvazvo zvizhinji zvezvinonetsa pamusoro pe-high-fructose zviyo zvegorosi zvisati zvagadziriswa, pane chinhu chimwe chete munhu wese anogona kubvumirana pamusoro pacho: Kucheka kumashure pamakoriyori asina chinhu ndiyo nhanho yekutanga yekuchengetedza huremu hwakanaka- uye pakupedzisira, kudzivirira chirwere.

Dzvanya apa kuti uwane chirevo kubva kuCorn Refiners Association.

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