Wanne Yafi Kiwon Lafiya? Kayan zaki na wucin gadi vs. Sugar

Wadatacce

• Bangaren Ba-So-Mai-daɗi na Ƙwararrun Ƙwararrun Ƙwayoyin Ciki vs. Sugar
• Aspartame
• Sucralose
• Saccharin
• Nectar Agave
• Stevia
• Xylitol
• Bita don

Ba asiri ba ne-yawan adadin sukari ba su da kyau ga jikin ku, daga haifar da kumburi zuwa haɓaka damar haɓaka kiba da cututtukan zuciya. Don waɗannan dalilai, Ƙungiyar Zuciya ta Amurka (AHA) ta ba da shawarar cewa matsakaicin Ba'amurke ya iyakance yawan shan su da sukari zuwa teaspoons 6 kawai ga mata da cokali 9 na maza.

Amma maye gurbin sukari ya fi koshin lafiya? Shin akwai mafi kyawun kayan zaki na wucin gadi? Mun juya zuwa fa'idodin kiwon lafiya da abinci mai gina jiki don jerin abubuwan kayan zaki na wucin gadi da gaskiya, rushewar kimiyya na kayan zaki da sukari.

Bangaren Ba-So-Mai-daɗi na Ƙwararrun Ƙwararrun Ƙwayoyin Ciki vs. Sugar

Ga alama burin mu'ujiza ya cika a cikin kankanin fakiti mai launi. Har yanzu kuna iya jin daɗin kofi ɗin ku mai daɗi da daɗi ba tare da ƙarin adadin kuzari ba. Amma a cikin shekaru da yawa, ingantattun gardama sun samo asali suna bayyana abubuwan zaki na wucin gadi na iya haifar da haɓakar nauyi.

Morrison ya ce "kayan zaki na wucin gadi suna motsa jikin mu don samar da insulin na hormone mai nauyi, wanda ke sa jiki ya adana kalori a matsayin mai," in ji Morrison. Kuma duk da cewa a cikin bayanan AHA da suka gabata sun yi iƙirarin cewa masu zaki masu ƙoshin lafiya ba su da ikon taimaka wa mutane su kai da kuma kula da ma'aunin burin su, sun kuma bayyana cewa shaidar tana da iyaka don haka ba ta dace ba. (Mai Alaƙa: Me yasa Abincin Ƙananan-Sugar ko Abincin da Ba a Ci da Sugar na iya zama Ra'ayin Mummunan gaske)

Bugu da ƙari, yawancin abubuwan maye gurbin sukari da aka samo a cikin abincin abinci da abubuwan sha suna cike da sunadarai, wanda zai iya haifar da damuwa akan tsarin garkuwar jikin ku. "Lokacin da muka shigar da wadannan sinadarai, jikinmu yana bukatar yin aiki tukuru don daidaita su, tare da barin karancin albarkatun da za mu iya lalata jikinmu daga yawancin sinadarai da muke fallasa su a cikin muhalli," in ji Jeffrey Morrison, MD, likita kuma mai ba da shawara kan abinci mai gina jiki. Kungiyoyin motsa jiki na Equinox.

Amma idan yazo ga kayan dadi, wanene mafi munin masu laifi? Menene mafi kyawun zaki na wucin gadi? Yayin da kuke auna fa'ida da rashin lahani na masu zaƙi na wucin gadi vs. sukari, karanta don jagorar ku zuwa mafi kyau da mafi muni akan wannan jerin abubuwan zaki na wucin gadi.

Aspartame

An sayar da su a ƙarƙashin sunaye kamar NutraSweet® da Equal®, aspartame yana ɗaya daga cikin mafi yawan rigima da kuma nazarin kayan zaki a kasuwa.A gaskiya ma, "a shekara ta 1994, kashi 75 cikin 100 na duk gunaguni na marasa magani ga FDA sun kasance a matsayin amsa ga aspartame," in ji Cynthia Pasquella-Garcia, masanin ilimin abinci mai gina jiki da cikakken aikin. Wadancan guntun sun kasance daga amai da ciwon kai zuwa ciwon ciki har ma da cutar kansa.

Aspartame vs. Sugar: Aspartame yana da adadin kuzari kuma galibi ana amfani dashi don yin burodi. Ya ƙunshi broth na abubuwan da ba a sani ba, kamar phenylalanine, aspartic acid, da methanol.

Pasquella-Garcia ta ce "methanol daga aspartame ya karye a jiki ya zama formaldehyde, wanda daga nan sai ya koma acid formic." "Wannan na iya haifar da acidosis na rayuwa, yanayin da akwai acid da yawa a jiki kuma yana haifar da cuta." Ko da yake an yi nazari sosai kan hanyar haɗin aspartame zuwa matsalolin lafiya, akwai ƙarancin shaida don kiyaye shi daga kantuna. Hukumar Kula da Abinci da Magunguna (FDA) ta saita abin da ake ci na yau da kullun (ADI) a 50 mg/kg na nauyin jiki, wanda yayi daidai da gwangwani 20 na abubuwan sha na aspartame mai zaki ga mace mai nauyin kilo 140.

Sucralose

Wanda aka fi sani da Splenda (kuma ana sayar da su kamar Sukrana, SucraPlus, Candys, da Nevella), an fara haɓaka sucralose a cikin 1970s ta hanyar masana kimiyya waɗanda ke ƙoƙarin ƙirƙirar maganin kwari. Sau da yawa ana ɗaukar Splenda a matsayin mafi daɗin ƙanshi na halitta saboda ya fito ne daga sukari, amma yayin aikin samarwa, an maye gurbin wasu ƙwayoyin sa da ƙwayoyin chlorine. (Mai Alaƙa: Yadda ake Rage Ciwon sukari a cikin Kwanaki 30 -Ba tare da Hauka ba)

Sucralose vs. Sugar: A gefe guda, sucralose ba shi da tasiri akan matakan glucose na jini na kai tsaye ko na dogon lokaci. "Splenda yana wucewa cikin jiki tare da ƙarancin sha, kuma kodayake sau 600 ya fi sukari daɗi, ba shi da wani tasiri akan sukari na jini," in ji Keri Glassman, RD, mai cin abinci mai rijista kuma marubucin littafin. Slim Calm Sexy Diet.

Ko da hakane, masu shakku sun damu da cewa sinadarin chlorine da ke cikin sucralose har yanzu yana iya shafar jiki a cikin adadi kaɗan. A cikin 1998, FDA ta kammala karatun asibiti sama da 100 kuma ta gano cewa mai zaki ba shi da tasirin cutar kansa ko haɗarin haɗari. Bayan shekaru goma duk da haka, Jami'ar Duke ta kammala nazarin makwanni 12-wanda masana'antar sukari ke tallafawa-tana ba da Splenda ga berayen kuma ta gano cewa tana murƙushe ƙwayoyin cuta masu kyau kuma tana rage microflora fecal a cikin hanji. "Abubuwan da aka gano (yayin da suke cikin dabbobi) suna da mahimmanci saboda Splenda ya rage probiotics, waɗanda ke taka muhimmiyar rawa wajen kiyaye tsarin narkewar abinci mai ƙoshin lafiya," in ji Ashley Koff, RD, mai cin abinci mai rijista kuma wanda ya kafa The Better Nutrition Program. A halin yanzu an saita ADI a 5 mg/kg na nauyin jiki, ma'ana mace mai nauyin kilo 140 na iya samun fakiti 30 na Splenda cikin sauƙi a kowace rana. (Har ila yau, karanta: Yadda Masana'antar Suga ta shawo kanmu duka don ƙin kitse).

Saccharin

Wanda aka fi sani da Sweet 'N Low, saccharin yana ɗaya daga cikin tsofaffin maye gurbin sukari mai ƙarancin kalori. Zaɓin FDA ne da aka amince da shi wanda aka gwada shi sosai, yana haifar da kashe rahotanni masu karo da juna.

Saccharin vs. Sugar: An fara rarrabe Saccharin a matsayin mai cutar kansa a cikin '70s, lokacin da bincike ya danganta shi da ciwon mafitsara a cikin berayen lab. Koyaya, an cire haramcin a ƙarshen 2000s lokacin da karatun baya ya tabbatar da cewa berayen suna da kayan shafa daban ga fitsarinsu fiye da na mutane. Duk da haka, an shawarci mata masu juna biyu su yi amfani da saccharin da yawa.

Game da fa'idodin asarar nauyi, saccharin ba shi da adadin kuzari kuma baya haɓaka matakan glucose na jini, amma masu cin abinci sun yi imanin za a iya danganta mai zaki da riba mai nauyi. "Yawanci lokacin da mutum ya ci abinci mai dadi, jiki yana tsammanin adadin kuzari ya bi wannan abincin, amma idan jiki bai sami waɗannan adadin kuzari ba, yana neman su a wani wuri," in ji Glassman. "Don haka ga kowane adadin kuzari da kuke tsammanin kun adana ta hanyar zabar kayan zaki na wucin gadi, za ku iya samun riba ta hanyar cin ƙarin adadin kuzari a ƙarshe." ADI na saccharin shine 5 MG/kg na jiki wanda yayi daidai da mace mai kilo 140 tana cinye fakiti 9 zuwa 12 na mai zaki. (Mai Haɗi: Abin da kuke Bukatar Ku sani Game da Sabbin Abincin Abincin)

Nectar Agave

Agave ba daidai ba ne wucin gadi mai zaki. Ana amfani da shi azaman madadin sukari, zuma, har ma da syrup kuma ana samar da shi daga tsiron agave. Yayin da aka samar da nau'in OG na syrup agave ta halitta, yawancin abin da ke akwai a manyan kantuna yanzu an cika shi sosai ko kuma an gyara shi ta hanyar sunadarai. Ya fi sukari daɗi sau 1.5, don haka kuna iya amfani da ƙasa. Kada kuyi mamakin ganin sa a cikin sandunan abinci na kiwon lafiya, ketchup, da wasu kayan zaki.

Agave vs. Sugar: "Agave nectar yana da ƙarancin glycemic index, wanda ke nufin wannan nau'i na sukari yana ɗaukar hankali a hankali ta jiki don haka yana haifar da raguwar raguwa a cikin sukarin jini da ƙarancin saurin sukari fiye da sauran nau'ikan sukari," in ji Glassman. Duk da haka, agave yana da tushen sitaci, don haka ba haka ba ne daban-daban daga babban fructose masara syrup, wanda zai iya haifar da mummunan tasiri na kiwon lafiya da kuma ƙara matakan triglyceride. Masu masana'antun agave daban-daban suna amfani da fructose mai ladabi iri ɗaya, ɗaya daga cikin abubuwan farko na sukari na agave, wanda yayi kama da syrup masara mai girma kuma wani lokacin yana iya zama mai da hankali.

Kodayake shuka agave ya ƙunshi inulin - mai lafiya, mara narkewa, fiber mai daɗi - agave nectar ba shi da inulin da ya rage bayan sarrafawa. Morrison ya ce "Daya daga cikin tasirin agave nectar shine wanda zai iya haifar da yanayin hanta mai kitse, inda ƙwayoyin sukari ke tarawa cikin hanta, suna haifar da kumburi da lalacewar hanta," in ji Morrison.

"Agave na iya samun fa'idodin kiwon lafiya masu ban mamaki, amma yawancin nau'ikan agave a kasuwa ana tace su da sinadarai," in ji Pasquella-Garcia. Ta ba da shawarar raw, Organic, da agave marasa zafi saboda an ce yana da ƙwayoyin kumburi, ƙwayoyin cuta, da haɓaka ƙarfin rigakafi idan an cinye su cikin daidaituwa (kuma a cikin jagororin AHA na ƙasa da teaspoons 6 a kowace rana jimlar ƙara sukari).

Stevia

Magoya bayan wannan ciyawar Kudancin Amurka sun gwammace ta da sukari tebur na yau da kullun saboda roƙon kalori. Yana samuwa a cikin nau'i na foda da ruwa kuma masana abinci mai gina jiki sun lura cewa ba shi da sinadarai- kuma ba shi da guba. (Ƙarin tatsuniyoyi: A'a, ayaba ba ta da sukari fiye da donuts.)

Stevia vs Sugar: A cikin 2008, FDA ta ayyana stevia don zama "gaba ɗaya ana ɗaukarsa azaman lafiya," wanda ke nufin ana iya amfani dashi azaman madadin sukari. Nazarin ya nuna cewa stevia na iya rage matakan insulin, yana mai da ita zaɓi mafi kyau ga masu ciwon sukari, kodayake wasu har yanzu suna damuwa game da samfuran kayan zaki waɗanda ke amfani da stevia. Koff ya ce "Yayin da ake ɗaukar stevia a matsayin amintacciya, ba mu sani ba game da duk cakuda da aka sayar a manyan kantuna," in ji Koff. Kwamitin Kwararrun FAO/WHO na Ƙarin Abincin Abinci (JECFA) ya ba shi ADI na 4 mg/kg (ko nauyin 12 mg/kg na steviol glycoside) wanda ke nufin mutum 150-laban zai iya cinye kusan fakitoci 30.

Xylitol

Tare da ɗanɗano mafi kusa da kwatankwacin sukari, wannan sanannen barasa na sukari da aka samu daga haushin birch ana samun shi a cikin 'ya'yan itatuwa da kayan marmari da yawa kuma ana samarwa a cikin jiki. Xylitol ya ƙunshi kusan adadin kuzari 2.4 a kowace gram, yana da kashi 100 na zaki na sukari tebur, kuma idan aka ƙara su cikin abinci na iya taimaka musu su kasance masu ɗumi da laushi. (Ga ƙarin bayani game da masu ciwon sukari da kuma ko suna da lafiya ko a'a.)

Xylitol vs. Sugar: Masu ba da shawara na wannan zaɓin da aka tsara na FDA sun fifita mai zaki ba mai kalori ba saboda yana da haɗari ga masu ciwon sukari kuma bincike ya nuna cewa yana haɓaka lafiyar hakori. Morrison ya ce "Kamar stevia, xylitol yana samuwa ta halitta, amma ba a tsotse shi daga cikin narkewar abinci, don haka idan aka cinye shi da yawa, yana iya haifar da motsi na hanji," in ji Morrison. Yawancin samfuran da ke ɗauke da gargaɗin bayan xylitol game da tasirin laxative. ADI don xylitol ba a ƙayyade ba, wanda ke nufin babu iyaka da zai iya sa ya zama haɗari ga lafiyar ku. (Mai Alaka: Yadda Wata Mace Daga Karshe Ta Cire Mummunan Sha'awar Ciwon sukari)

Bita don