Haɗu da Allulose, Sabuwar Ƙaunar Kalori Mai Zafi da ke share kasuwa

Wadatacce

• Menene allulose, daidai?
• Menene fa'idar allulose?
• Shin akwai almubazzaranci ga allulose?
• A ina za ku iya samun allulose?
• Don haka, allulose yana da lafiya?
• Bita don

'Yan abubuwa kaɗan ne ke hamayya da tsawon jerin abubuwan da kuke yi ban da jerin' 'mafi-kyau' 'masu zaki da madadin sukari mai ƙarancin kalori waɗanda da alama suna ci gaba da haɓaka ... da haɓaka ... da haɓaka.

Sabbin kayan dadi don zira kwallaye a kan wannan jeri? Allulose, wanda - samun wannan - a zahiri sukari ne. Ba kamar fararen kaya ba, duk da haka, allulose ana yin la'akari da shi don ƙarancin kalori ta halitta kuma don samun ƙarancin abubuwan da ke da alaƙa da lafiya fiye da sukari na yau da kullun. (BTW, wannan shine yadda jikin ku ke amsa sukari a zahiri.)

Amma, shin da gaske allulose yana da daɗi? Kuma da gaske yana da lafiya? Anan, masu cin abinci suna raba duk abin da kuke buƙatar sani game da allulose.

Menene allulose, daidai?

Allulose shine sukari wanda ke faruwa a zahiri wanda aka samo a cikin raisins, busasshen ɓaure, molasses, da sukari launin ruwan kasa. Yana bayyana a cikin ƙananan adadin har ana ɗaukarsa a matsayin "rare" sugar, bisa ga Cibiyar Abinci da Magunguna ta Amurka (FDA).

Hakanan ana kiranta D-psiscoe, allulose a zahiri shine monosaccharide (ko sukari mai sauƙi) kuma ya ƙunshi ƙwayar sukari guda ɗaya kamar sanannun glucose (aka jini na jini) da fructose (wanda ake samu a zuma, 'ya'yan itace, da sauransu). Ba kamar waɗannan sugars na yau da kullun ba, allulose yana da ƙarancin kalori da kashi 90 cikin ɗari da agogo a cikin adadin kuzari 0.4 a kowace gram idan aka kwatanta da adadin kuzari huɗu na sukari a gram, a cewar FDA. Hakanan "yana ƙara zaƙi ba tare da zub da sukari ba," in ji Lisa Moskovitz, RD, CDD, Shugaba na ƙungiyar abinci mai zaman kanta NY Nutrition Group a yankin metro na New York. (Ƙari akan duk wannan, a ƙasa.)

Tun lokacin da aka fitar da shi da kuma ƙera shi daga tsire-tsire-yawanci masara fermented-sa'an nan kuma sau da yawa ƙarawa a matsayin madadin sukari, allulose yana buƙatar sake dubawa da kuma tsara shi ta gwamnati, kama da sauran additives (kamar tushen chicory). A cikin 2012, FDA ta ƙara allulose a cikin jerin abincin "gabaɗaya an san shi da aminci" (aka GRAS), ma'ana ana iya siyar da shi a cikin shagunan azaman kayan zaki da ƙari kuma ga wasu samfuran abinci.

A watan Afrilu na 2019, FDA a hukumance ta ba da izinin cire allulose daga jimlar kuma ƙara adadin sukari a kan alamun sarrafa abincin abinci, tunda yana da ƙarancin kalori (0.4 a kowace gram). Me ya sa? Ba a jera Allulose a cikin 'cikakkiyar sukari' ko 'kara sukari' giram akan alamomin abinci da abin sha saboda da gaske ana fitar da shi daidai (kamar fiber maras narkewa) kuma baya haifar da wani gagarumin canji a cikin matakan sukari na jini, in ji Lauren Harris-Pincus. MS, RDN, wanda ya kafa Cibiyar Nutrition Starring You kuma marubucin Ƙungiyar Abincin Ƙauran Ƙaƙwalwar Protein. Saboda "tasirin ilimin lissafi na allulose (akan ramukan hakori, glucose na jini da matakan insulin, da abun ciki na caloric ga abinci)" sun bambanta da na sauran nau'ikan sukari, a cewar Cibiyar Kula da Abinci ta Duniya (IFIC). Fassara: Allulose baya aiki da gaske kamar sukari a jikin ku, don haka ba lallai ne a ƙidaya shi ɗaya ba.

Idan kun kasance keto, kai tsaye: Allulose shine a zahiri an haɗa shi cikin jimlar carbohydrates, amma tunda tasirin sa a jikin ku ba shi da mahimmanci, bai kamata ya yi tasiri sosai ga carb ɗin ku na yau da kullun ko adadin carbs a zahiri ba. Idan kuna cin abinci tare da allulose, kuma kuna son tabbatar da ƙididdige adadin carb ɗin ku, yi amfani da wannan kalkuleta ta Harris-Pincus.

Allulose yayi kama da zaƙi na erythritol (barasa mai kalori mai kalori) amma tare da ɗanɗano kusa da sukari na yau da kullun, in ji Rachel Fine, RD, mai cin abinci mai rijista kuma mai mallakar kamfanin ba da abinci mai gina jiki zuwa The Pointe Nutrition. Yana bayar da kusan kashi 70 cikin ɗari na zaƙi na sukari na yau da kullun, bisa ga bita na 2012, ba tare da ɗanɗano da aka saba samu daga sauran masu zaki masu ƙarancin kalori kamar stevia ba. Saboda wannan, mutane da yawa suna da'awar yana kusa da yadda zaku iya samun ainihin dandano na sukari. (Mai Haɗi: Abin da kuke Bukatar Ku sani Game da Sababbin Sababbin Masu Zaƙi)

Menene fa'idar allulose?

Kamar yadda aka ambata a baya, allulose shine da yawa ƙananan adadin kuzari fiye da sukari na yau da kullun kuma baya ƙarawa zuwa carbohydrates mai sauri, yana mai da shi zaɓi A + ga mutanen da ke kan abincin keto (waɗanda suke buƙatar manne da ƙananan 'ya'yan itatuwa suma.)

Amma keto-ers ba shine kawai waɗanda zasu iya amfana daga musanya sukari na yau da kullun da kayan zaki don allulose. Mutanen da ke fama da ciwon sukari suma suna juyawa zuwa allulose saboda baya haɓaka glucose na jini ko haifar da sakin insulin kamar yadda amfani da sukari yake, in ji Fine.

A zahiri, yawancin binciken dabbobi sun sami allulose don rage sukari na jini, haɓaka haɓakar insulin, da rage haɗarin nau'in ciwon sukari na 2. Bugu da ƙari, binciken farko na ɗan adam ya kuma nuna cewa allulose na iya taimakawa tare da daidaita sukarin jini. "Allulose yana da karancin kalori saboda ba metabolized ba. A cikin karatun da aka cinye allulose shi kaɗai, bai haɓaka glucose na jini ko matakan insulin na jini a cikin mutane masu lafiya ko lokacin da masu ciwon sukari irin na 2 suka cinye su ba," in ji Harris-Pincus.

A cikin karamin binciken da aka buga a cikin Jaridar Kimiyya mai gina jiki da Vitaminology, allulose ya taimaka rage matakan sukari na jini a cikin mahalarta 20 masu lafiya bayan cin abinci. "Tsarin ciwon sukari na jini yana da mahimmanci don samun kuzari mai dorewa," ma'ana za ku iya kawar da hawan sukari da kuma raguwa wanda zai iya haifar da jin gajiya, in ji Fine.

A halin yanzu, a cikin binciken 2018, mahalarta masu kiba waɗanda aka ba su allulose (vs. sucrose, farin sukari na yau da kullun) sun sami raguwar yawan kitsen jiki da kitsen jiki. Har ila yau, likitocin hakora suna jin daɗin gaskiyar cewa allulose baya haifar da haɓakar ƙwayoyin cuta masu haifar da rami, in ji Harris-Pincus. (Gano hanyoyi masu ban mamaki guda biyar da haƙoran ku zasu iya tasiri lafiyar ku.)

Amma kawai saboda allulose ya fito ne daga tsire-tsire kuma yana da kusan adadin kuzari 0.4 a kowace gram ba yana nufin ya kamata ku fara ƙara scoop bayan diba zuwa kofi na safiya (wanda, btw, kada ku wuce ko dai).

Shin akwai almubazzaranci ga allulose?

Idan an yi amfani da shi fiye da kima, masu maye gurbin sukari kamar allulose “na iya sa ku ci gaba da sha'awar ƙarin abubuwa masu daɗi - kuma ku rasa taɓawa tare da haƙurin ku don ƙarancin abinci mai daɗi,” in ji Fine. "Yawan amfani da waɗannan abubuwan zaki, haka za ku ƙi ƙin abinci mai ɗanɗano kamar 'ya'yan itatuwa da kayan marmari."

Mai kama da barasa na sukari, jikin mutum baya iya narkar da allulose. Don haka, yana yiwuwa cinye allulose zai iya haifar da matsalolin ciki (tunanin: gas, kumburi, da gudawa), musamman ma a cikin masu ciwon hanji. Wannan ya ce, "wasu mutane sun gano cewa allulose yana haifar da rashin jin daɗi na ciki idan aka kwatanta da barasa na sukari," in ji Fine. "Amma wannan yana iya dogara da mutum." (Mai alaƙa: Masu ƙyalli na wucin gadi vs. Sugar, Wanne ya fi koshin lafiya?)

Allulose ya bayyana yana da kirki ga yankin GI, kodayake ana buƙatar ƙarin bincike -musamman akan mutane. Nazarin mutum 30 a cikin jarida Abubuwan gina jiki An gano cewa mace mai nauyin kilo 150 za ta ci gram 27 (ko kusan cokali 7) a lokaci guda kafin ya sa cikinta ya yi rashin jin daɗi. Don hangen nesa, mashaya furotin guda ɗaya yana da kusan 11g allulose a kowace mashaya.

A ina za ku iya samun allulose?

Ana sayar da shi a cikin manyan kasuwannin abinci na kiwon lafiya da manyan kantuna, ana iya samun allulose sau da yawa a cikin jakunkuna ko kwalaye a cikin hanyar yin burodi. Kuna iya siyan shi azaman mai zaki mai granulated ($ 9 don 11 oz, amazon.com) kuma kuyi amfani da shi kofi-don-kofin kamar sukari-kawai tsammanin sakamakon zai zama ɗan ƙasa mai daɗi.

"Za ku buƙaci ƙarin allulose don cimma matakin zaƙi iri ɗaya idan aka kwatanta da masu zaƙi kamar stevia da 'ya'yan itacen monk," in ji Harris-Pincus.

Wasu nau'ikan suna amfani da shi azaman zaɓi na ɗanɗano mai ɗanɗano a cikin samfuran kamar yogurt, shimfidar 'ya'yan itace, syrups, danko, da hatsi (kamar babban furotin, Cokali mai ƙauna mai farin jini). Hakanan ana iya samun shi a cikin samfura kamar Good Dee's Chocolate Chips ($12 na 9 oz, amazon.com) da Quest HERO Protein Bars ($ 28 don 12, amazon.com).

Kyakkyawan fare: Neman 6g ko ƙasa da allulose don maganin rashin lafiya na ciki, in ji Harris-Pincus.

Don haka, allulose yana da lafiya?

Matsakaicin Ba'amurke yana cin adadi mai yawa na sukari mai yawa - har zuwa kofuna shida a mako, a cewar Ma'aikatar Kiwon Lafiya da Sabis na New Hampshire. Bugu da ƙari, fararen carbs da yawa (waɗanda galibi suna ɗauke da sukari mai yawa) na iya haifar da komai daga cutar hanta mai haɗari zuwa nau'in ciwon sukari na 2, a cewar masana a Makarantar Kiwon Lafiya ta Harvard.

Amma har yanzu, ya kamata ku canza sukari don allulose?

Har yanzu dai alkalan kotun na nan a waje, inji masana. Ya zuwa yanzu, babu wani binciken ɗan adam da ya nuna wani mummunan tasirin lafiya ko haɗarin cinye allulose, in ji Moskovitz. Amma ga yawancin waɗannan sabbin zaɓuɓɓukan zaƙi, "kawai babu isassun shaida cewa ya fi sukari na yau da kullun don lafiya," in ji Fine. (FYI: Yawancin karatun yanzu akan allulose ko ƙanana ne ko ana yin su akan dabbobi.)

Yayin da kayan zaki kamar allulose na iya nuna alƙawari ga waɗanda ke da haƙoran haƙora amma kuma suna ƙidaya carb, kallon nauyin su, ko sanin sukari, "hanya mafi kyau ita ce gwada wasu sinadaran da ke ba da kyawawan halaye," in ji Moskovitz. "Cinnamon, cirewar vanilla, 'ya'yan itace sabo, da koko koko na iya tafiya mai nisa don ƙara dandano ga abubuwan sha, abinci da kayan gasa ba tare da yuwuwar abin da ba a sani ba. cewa ba ku buƙatar abinci ku ɗanɗana mai daɗi sosai don jin daɗin su. " (Ana buƙatar ɗan ƙaramin bayani? Ga misalan yadda mutane ke sarrafa abincin su na yau da kullun.)

Duk ƙarin kayan zaki (gami da 'ya'yan itacen monk, stevia, da allulose) za su jefar da abubuwan jin daɗin ku. Idan kuna taka tsantsan game da sukari na jini don dalilai na likita, to, allulose na iya zama madadin amfani ga masu zaki kamar sukari tebur, zuma, ko syrup. (Mai alaƙa: Me yasa Abincin Karancin-Sukari ko Abincin Marasa Ciwon sukari Zai iya zama Mummunan Ra'ayi na gaske)

"Duk da haka, a cikin matsakaici, waɗannan abubuwan zaki na yau da kullun suna da lafiya ga yawancin mutane masu lafiya," in ji Moskovitz. "Koma menene, tabbas kuna amfani da allulose a matsakaici idan kun yanke shawarar yin hakan."

Kuma, kamar koyaushe, yana da kyau a tuntuɓi gwani kamar likita (musamman idan kun damu da matakan sukari na jini saboda, in ji, ciwon sukari) da/ko mai gina jiki idan ba ku da tabbas.

Bita don