Sangana neAllulose, Iyo Nyowani Yakaderera-Calorie Sweetener Iri Kutsvaira Musika

Zvemukati

• Chii chinonzi allulose, chaizvo?
• Ndezvipi zvakanakira allulose?
• Iko kune chero kuderera kwekudzora?
• Ungawanepi allulose?
• Saka, allulose ine hutano here?
• Ongororo ye

Zvishoma zvinhu zvinokwikwidza kureba kweako zveku-ita zvinyorwa kunze kweiyo rondedzero ye "zvirinani-kune-iwe" zvinotapira uye zvakaderera-koriori shuga dzimwe nzira dzinoita sedziri kuramba dzichikura ... uye dzichikura ... uye dzichikura.

Zvinhu zvinotapira zvichangoburwa kuwana nzvimbo pamutsara uyu? Allulose, iyo-inowana izvi-inyanzvi shuga. Kusiyana nezvinhu zvichena zvakashongedzwa, zvisinei, allulose inoratidzwa nekuda kweiyo yakaderera calorie yemukati uye nekuve nehukama hushoma hune chekuita nehutano pane yenguva dzose shuga. (BTW, aya ndiwo maitiro anoita muviri wako panyama neshuga.)

Asi, allulose inotapira kudaro here? Uye zvine hutano zvechokwadi here? Pano, vezvekudya vanogovana zvese zvaunoda kuti uzive nezve allulose.

Chii chinonzi allulose, chaizvo?

Allulose ishuga inowanzoitika inowanikwa mumazambiringa akaomeswa, maonde akaomeswa, molasses, uye shuga tsvuku. Inoonekwa mune zvidiki zvidiki zvekuti inoonekwa se "isingawanzo" shuga, sekureva kweUnited States Chikafu neDrug Administration (FDA).

Iyo inozivikanwawo seD-psiscoe, allulose inyanzvi inonzi monosaccharide (kana kuti shuga iri nyore) uye inoumbwa neshuga imwe chete yeshuga sezvinonyanya kuzivikanwa glucose (aka shuga yeropa) uye fructose (inowanikwa muuchi, michero, nezvimwewo). Kusiyana nemashuga akajairwa, allulose ine makumi mapfumbamwe muzana muzana macalorie nemawachi mune 0.4 macalorie pagiramu zvichienzaniswa neshuga ina macalorie pagiramu, maererano neDFA. Iyo zvakare "inowedzera kutapira pasina kushinha shuga yeropa," anodaro Lisa Moskovitz, R.D., C.D.N., CEO wesangano rakazvimiririra rekudya zvinovaka muviri NY Nutrition Group munzvimbo yeNew York City metro. (Zvimwe pane zvese izvo, pazasi.)

Sezvo inobviswa uye inogadzirwa kubva muchirimwa-kazhinji chibage chakaviriswa-uye inowanzowedzerwa sechinotsiva shuga, allulose inoda kuongororwa uye kudzorwa nehurumende, zvakafanana nezvimwe zvinowedzera (zvakadai sechicory root). Muna 2012, iyo FDA yakawedzera allulose kune izvo zvinyorwa zvekudya "zvinowanzozivikanwa seyakachengeteka" (aka GRAS), zvichireva kuti inogona kutengeswa muzvitoro seinotapira granulated uye sekuwedzera kune zvimwe zvigadzirwa zvekudya.

MunaEpril 2019, iyo FDA yakabvumidza zviri pamutemo allulose kubviswa pane yakazara uye kuwedzerwa shuga kuverenga pane zvakagadziriswa zvekudya zvekudya zvinyorwa, nekuti zvakadzika kwazvo mumakori (0.4 gramu). Sei? Allulose haina kunyorwa mu 'shuga yakazara' kana 'yakawedzerwa shuga' magiramu echikafu uye zvinwiwa zvinyorwa nekuti yakanyatso kucheneswa (senge insoluble fiber) uye haikonzeri chero shanduko yakakosha mumazinga eshuga yeropa, anodaro Lauren Harris-Pincus, MS, RDN, muvambi weNutrition Starring You uye munyori we Iyo Protein-Packed Breakfast Club. Nekuti allulose's "physiological impacts (pamazino cavities, shuga yeropa uye insulin mazinga, uye caloric zviri mukudya)" zvakasiyana neiyo yemamwe marudzi eshuga, sekureva kweInternational Food Information Council Foundation (IFIC). Dudziro: Allulose hainyatso kuita seshuga mumuviri wako, saka haifanirwe kuverengerwa seimwe.

Kana iwe uri keto, musoro uri kumusoro: Allulose ndizvo inyanzvi inosanganisirwa muhuwandu hwe makabhohaidhiretsi, asi sezvo mhedzisiro yayo pane yako muviri isingakoshe, haifanire kukanganisa yako net carbs kana huwandu hwe carbs akanyatsogayiwa. Kana uri kudya chikafu chine allulose, uye iwe uchida kuve nechokwadi chenet carb count yako, shandisa iyi calculator yakakurudzirwa naHarris-Pincus.

Allulose yakafanana nekutapira kwe erythritol (zero-kalori shuga doro) asi iine hwema padhuze neshuga yenguva dzose, anotsanangura Rachel Fine, RD, chiremba wezvekudya akanyoreswa uye muridzi wekambani yekupa mazano yekudya kunovaka To The Pointe Nutrition. Inopa 70 muzana yekutapira kweshuga yenguva dzose, zvinoenderana nekuongororwazve kwegore ra2012, pasina chemberi chinowanzoonekwa kubva kune mamwe akadzika-macalorie zvinotapira senge stevia. Nekuda kweizvi, vazhinji vanoti ndezve padyo nepadyo iwe zvaunogona kusvika kune chaiyo shuga hwema. (Zvakabatana: Zvaunoda Kuziva Nezvezvino Alternative Sweeteners)

Ndezvipi zvakanakira allulose?

Sezvambotaurwa, allulose ndiyo zvakawanda yakaderera mumacalorie kupfuura shuga yakajairwa uye haina kuwedzera kune net carbs, ichiita iyo A + sarudzo kune vanhu vari paketo keto (avo vanofanirwa kunamatira kune yakaderera-shuga michero zvakare.)

Asi keto-ers handivo chete vanogona kubatsirwa nekuchinjanisa shuga yenguva dzose uye zvinotapira kune allulose. Vanhu vane chirwere cheshuga vari kutendeukira kune allulose nekuti haiwedzere shuga yeropa kana kukonzeresa insulin kuburitsa nzira iyo shuga inoshandiswa, anodaro Fine.

Muchokwadi, huwandu hwezvidzidzo zvemhuka zvakawana allulose kuderedza shuga yeropa, kuwedzera insulin senitivity, uye kuderedza njodzi yerudzi rwechipiri chirwere cheshuga. Uyezve, kutsvagurudza kwevanhu kwekutanga zvakare kunoratidza kuti allulose inogona kubatsira nemutemo weshuga muropa. "Allulose yakaderera mumacalorie nekuti haina kugadziriswa. Mune zvidzidzo uko allulose yakadyiwa yega, haina kusimudza shuga yeropa kana insulin yeropa muvanhu vane hutano kana kana ikadyiwa nevanhu vane chirwere cheshuga chechipiri," anodaro Harris-Pincus.

Muchidzidzo chidiki chakaburitswa mu Zvinyorwa zveNutritional Science uye Vitaminology, allulose yakabatsira kudzikisa huwandu hweshuga yeropa muvatori vechikamu makumi maviri vane hutano mushure mekudya. "Kudzora shuga yeropa kwakakosha kune simba rinogara riripo," zvichireva kuti unogona kubva pashuga yakakwira uye pasi izvo zvinogona kutungamira mukunzwa kuneta, anodaro Fine.

Zvichakadaro, muchidzidzo che2018, vatori vechikamu vakawandisa vakapiwa allulose (vs. sucrose, shuga chena yenguva dzose) vakaona kudzikira kwemafuta emuviri muzana uye mafuta emuviri. Vanachiremba vemazino vanofarirawo chokwadi chekuti allulose haigone kukura kwehutachiona hunokonzera mhango, anodaro Harris-Pincus. (Ona nzira shanu dzinoshamisa mazino ako anogona kukanganisa hutano hwako.)

Asi nekuda kwekuti allulose inobva muzvirimwa uye ine chete 0.4 makoriyumu pagiramu hazvireve kuti unofanira kutanga kuwedzera scoop mushure mekunwa kofi yako yemangwanani (iyo, btw, haufanirwe kukwira nayo).

Iko kune chero kuderera kwekudzora?

Kana ikashandiswa zvakawandisa, zvinotsiva shuga senge allulose "zvinogona zvakare kukuita kuti ugare uchishuvira zvimwe zvinhu zvinotapira-uye kurasikirwa nekubata nekushivirira kwako kwekudya kutapira zvishoma," anodaro Fine. "Paunonyanya kushandisa izvi zvinotapira, paunowedzera kuda kusadya zvishoma-zvinotapira semichero nemiriwo."

Zvakafanana neshuga doro, muviri wemunhu haugone kugaya allulose. Nekudaro, zvinokwanisika kuti kudya allulose kunogona kutungamira kumatumbu matambudziko (funga: gasi, kuzvimba, uye manyoka), kunyanya kune avo vane dumbu rakaomarara. Izvo zvakati, "vamwe vanhu vanoona kuti allulose inokonzeresa kusagadzikana mudumbu kana ichienzaniswa neshuga doro," anodaro Fine. "Asi izvi zvinogona kutsamira pamunhu." (Inoenderana: Artificial Sweeteners vs.Shuga, Ndeupi Hutano?)

Allulose inoratidzika kunge ine mutsa kune yako GI turakiti, kunyangwe kutsvagurudza kuri kudiwa-kunyanya pavanhu. Chidzidzo che30-munhu mumagazini Nutrients akawana kuti mukadzi anorema makirogiramu 150 aizofanira kudya magiramu 27 (kana kuti anenge maspunu manomwe) panguva imwe asati agona kuita kuti mukati make asafare. Nekuona, imwe Quest protein bar ine inenge 11g allulose pabhawa.

Ungawanepi allulose?

Inotengeswa mumisika mikuru yezvokudya zvehutano uye masupamaketi, allulose inogona kuwanikwa mumabhegi kana mabhokisi munzira yekubikira. Unogona kuitenga seinotapira granulated ($ 9 ye11 oz, amazon.com) uye woishandisa mukombe-wemukombe seshuga - ingotarisira kuti mhedzisiro yacho inotapira zvishoma.

"Iwe unozoda yakawanda allulose kuti uwane imwe nhanho yekutapira uchienzaniswa neakanyanya kutapira senge stevia uye monk muchero," anodaro Harris-Pincus.

Mamwe marangi ari kuishandisa seyepasi-carb inotapira sarudzo mune zvigadzirwa senge yogati, michero inopararira, manyuchi, chingamu, uye zviyo (senge yakakwira-protein, celeb-inodiwa Magic Spoon). Inogona zvakare kuwanikwa mune zvigadzirwa seGood Dee's Chocolate Chips ($ 12 ye9 oz, amazon.com) uye Quest HERO Protein Bhawa ($ 28 yegumi nemaviri, amazon.com).

Kubheja kwakanaka: Vavarira 6g kana zvishoma zve allulose yedumbu-yakachengeteka dosi, anodaro Harris-Pincus.

Saka, allulose ine hutano here?

MuAmerican wepakati anodya huwandu hwakakura hweshuga yakawandisa - kusvika pamikombe mitanhatu pasvondo, sekureva kweNew Hampshire department reHutano neHuman Services. Uyezve, yakawandisa machena macarbs (ayo anowanzove ane huwandu hwakawanda hweshuga) anogona kutungamira kune zvese kubva kune mafuta chiropa chirwere kusvika kune 2 chirwere cheshuga, sekureva kwenyanzvi paHarvard Medical School.

Asi zvakadaro, iwe unofanirwa kunge uchichinjisa shuga kune allulose?

Dare redzimhosva richiri kunze, dzinodaro nyanzvi. Kusvika pari zvino, hapana zvidzidzo zvevanhu zvakaratidza kukanganisa kwehutano kana njodzi dzekudya allulose, anodaro Moskovitz. Asi kune dzakawanda zvezvitsva zvitsva zvinotapira, "hapana humbowo hwakakwana hwekuti zviri nani pane shuga yenguva dzose kune hutano," anowedzera Fine. (FYI: Zvakawanda zvidzidzo zveazvino pane allulose zvingave zvidiki kana zvinoitwa pamhuka.)

Kunyange zvinotapira senge allulose zvingaratidza kuvimbisa kune avo vane zino rinotapira asi vari kuverengawo carb, vachiona huremu hwavo, kana shuga-yeropa vachiziva, "nzira yakanakisa ndeyekuedza zvimwe zvigadzirwa zvinopa hunhu hwakanaka," anodaro Moskovitz. "Sinamoni, dhisiki yevanilla, michero mitsva, uye cocoa poda inogona kutora nzira yakareba yekuwedzera zvinwiwa kune zvinwiwa zvako, zvekudya uye zvinhu zvakabikwa pasina mukana weusingazivikanwe. "iwe haudi zvekudya kuravira zvine shuga zvakanyanya kuti unakirwe nazvo." (Unoda imwe inspo? Heino mienzaniso yemabatiro anoita vanhu mashuga avo ezuva nezuva.)

Zvese zvakawedzerwa zvinotapira (kusanganisira monk muchero, stevia, uye allulose) zvinokanda kunze kwako kwechisikigo zvinotapira sensors. Kana iwe wakangwarira nezve shuga yeropa nekuda kwezvikonzero zvekurapa, saka allulose inogona kuve imwe nzira inobatsira kune zvinotapira senge tafura yeshuga, uchi, kana manyuchi. (Yakabatana: Nei Kudya Kwakaderera-Shuga kana Shuga-Yemahara Kungave Iyo Ipfungwa Yakaipa Chaiyo)

"Zvisinei, zvine mwero, zvinotapira zvenguva dzose zvakachengeteka kune vanhu vazhinji vane hutano," anodaro Moskovitz. "Kunyangwe zvodii, zvirokwazvo shandisa allulose zvine mwero kana wafunga kudaro."

Uye, senguva dzose, ipfungwa yakanaka kubvunza nyanzvi sachiremba (kunyanya kana uine hanya nemazinga eshuga yeropa nokuti, kureva, chirwere cheshuga) uye / kana nyanzvi yezvokudya kana usina chokwadi.

Ongororo ye