Li-sweeteners - tsoekere

Lentsoe tsoekere le sebelisetsoa ho hlalosa mefuta e mengata ea metsoako e fapaneng ka monko o monate. Tsoekere e tloaelehileng e kenyelletsa:

• Tsoekere
• Fructose
• Galactose
• Sucrose (tsoekere e tloaelehileng tafoleng)
• Lactose (tsoekere e fumanoang ka tlhaho lebeseng)
• Maltose (sehlahisoa sa ts'ebetso ea starch)

Tsoekere e fumanoa ka tlhaho ho lihlahisoa tsa lebese (lactose) le litholoana (fructose). Boholo ba tsoekere lijong tsa Amerika bo tsoa ho tsoekere e kentsoeng lihlahisoa tsa lijo.

E meng ea mesebetsi ea tsoekere e kenyelletsa:

• Fana ka tatso e monate ha e kentsoe lijong.
• Boloka bocha le boleng ba lijo.
• E sebetsa e le ntho e bolokang jeme le jelie.
• Ntlafatsa tatso lijong tse sebetsitsoeng.
• Fana ka beliso ea mahobe le likhekhe.
• Kenya bongata ho ice cream le 'mele ho li-sodas tse nang le khabone.

Lijo tse nang le tsoekere ea tlhaho (joalo ka litholoana) le tsona li kenyelletsa livithamini, liminerale le faeba. Lijo tse ngata tse nang le tsoekere e ekelitsoeng hangata li eketsa likhalori ntle le limatlafatsi. Lijo le lino tsena hangata li bitsoa "tse se nang letho" likhalori.

Batho ba bangata ba tseba hore ho na le tsoekere e ngata e ekelitsoeng ka soda. Leha ho le joalo, metsi a "mofuta oa vithamine" a tsebahalang, lino tsa lipapali, lino tsa kofi le lino tse tahang le tsona li ka ba le tsoekere e ngata e ekelitsoeng.

Li-sweeteners tse ling li etsoa ka ho sebetsana le metsoako ea tsoekere. Tse ling li etsahala ka tlhaho.

Sucrose (tsoekere ea tafoleng):

• Sucrose e hlaha ka tlhaho lijong tse ngata 'me hangata e kenyelletsoa linthong tse hlophisitsoeng khoebong. Ke disacharride, e entsoeng ka monosaccharides tse 2 - tsoekere le fructose. Sucrose e kenyelletsa tsoekere e tala, tsoekere e nang le granulated, tsoekere e sootho, tsoekere ea confectioner le tsoekere ea turbinado. Tsoekere ea tafoleng e entsoe ka 'moba kapa li-beet tse tsoekere.
• Tsoekere e sa tsoakoang e na le granulated, e tiile kapa e mahoashe. E sootho ka 'mala. Tsoekere e sa tsoakoang ke karolo e tiileng e setseng ha mokelikeli o tsoang lero la 'moba o fetoha mouoane.
• Tsoekere e sootho e entsoe ka likristale tsa tsoekere tse tsoang ho sirapo ea molasses. Tsoekere e sootho e ka etsoa ka ho eketsa molasses ho tsoekere e tšoeu e nang le granulated.
• Tsoekere ea Confectioner (eo hape e tsejoang e le tsoekere e nang le phofshoana) e entsoe ka lero le tsoekere.
• Tsoekere ea Turbinado ke tsoekere e sa hloekang hantle e ntseng e boloka tse ling tsa molasses ea eona.
• Tsoekere e sa tsoakoang le e sootho ha e phetse hantle ho feta tsoekere e tšoeu e nang le granulated.

Tse ling tsa tsoekere tse sebelisoang khafetsa:

• Fructose (litholoana tsa tsoekere) ke tsoekere e hlahang ka tlhaho litholoana tsohle. E boetse e bitsoa levulose, kapa tsoekere ea litholoana.
• Moratuoa ke motsoako oa fructose, tsoekere le metsi. E hlahisoa ke linotši.
• Sirapo ea poone e phahameng ea fructose (HFCS) le sirapo ea poone li entsoe ka poone. Tsoekere le HFCS li na le hoo e ka bang boemo bo lekanang ba monate. HFCS hangata e sebelisoa ka lino-mapholi, thepa e besitsoeng le lihlahisoa tse ling tsa makotikoting.
• Dextrose e tšoana hantle le tsoekere. E sebelisoa hangata molemong oa bongaka joalo ka IV hydration le lihlahisoa tsa phepo ea malapa.
• Fokotsa tsoekere ke mofuta oa tlhaho oa tsoekere o sebelisetsoang ho boloka lipompong le lintho tse besitsoeng li le monate. Mahe a linotši ke tsoekere e sothehileng.

Letsoai la tsoekere:

• Letsoai la tsoekere kenyeletsa mannitol, sorbitol le xylitol.
• Li-sweeteners tsena li sebelisoa e le motsoako oa lihlahisoa tse ngata tsa lijo tse ngotsoeng "ntle le tsoekere", "lefu la tsoekere", kapa "carb e tlase". Li-sweeteners tsena li monngoa ke 'mele butle haholo ho feta tsoekere. Li boetse li na le halofo ea likhalori tsa tsoekere. Ha lia lokela ho ferekanngoa le lintho tse kenang tsoekere tse se nang khalori. Lino tse tahang tse tsoekere li ka baka mesifa ea mala le lets'ollo ho batho ba bang.
• Erythritol ke joala bo nang le tsoekere ka tlhaho bo fumanoang lijong le lijong tse lomositsoeng. Ke liphesente tse 60 ho isa ho 70% tse tsoekere joaloka tsoekere ea tafoleng, empa e na le likhalori tse fokolang. Hape, ha e hlahise tsoekere e ngata ea mali kamora ho ja kapa ho baka ho bola ha leino. Ho fapana le joala bo bong ba tsoekere, ha e bakise mala bohloko.

Mefuta e meng ea tsoekere ea tlhaho:

• Peō e tsoang ke mofuta oa tsoekere o sebetsitsoeng haholo ho tsoa ho Hlakola tequiliana (tequila) semela. Lero la Agave le monate ho feta makhetlo a 1.5 ho feta tsoekere e tloaelehileng. E na le likhalori tse ka bang 60 ka khaba e le 'ngoe ha e bapisoa le likhalori tse 40 bakeng sa tsoekere e lekanang le tafoleng. Lero la Agave ha le phetse hantle ho feta mahe a linotši, tsoekere, HFCS, kapa mofuta ofe kapa ofe oa senate.
• Tsoekere e fumanoa ka litholoana hanyane hanyane. Hape ke sirapo e entsoeng ka starch ea poone.
• Lactose (tsoekere ea lebese) ke khabohaetereite e ka lebeseng. E entsoe ka tsoekere le galactose.
• Maltose (tsoekere ea 'mela) e hlahisoa nakong ea beliso. E fumanoa ka biri le mahobe.
• Tsoekere ea maple e tsoa lero la lifate tsa maple. E entsoe ka sucrose, fructose le glucose.
• Molasses e nkiloe masaleng a ho sebetsoa ha 'moba.
• Li-sweeteners tsa Stevia ke lisebelisoa tse phahameng tse tsoang semeleng sa stevia se nkoang se sireletsehile ke FDA. Stevia e monate ho feta makhetlo a 200 ho isa ho a 300 ho feta tsoekere.
• Monk litholoana tse monate li entsoe ka lero la monk litholoana. Li na le lik'hilojule tse zero ha li sebelisoa 'me li monate ho feta makhetlo a 150 ho isa ho 200 ho feta tsoekere.

Tsoekere ea tafoleng e fana ka likhalori ebile ha e na limatlafatsi tse ling. Li-sweeteners tse nang le lik'halori li ka lebisa ho boleng ba meno.

Lijo tse ngata tse nang le tsoekere li ka tlatsetsa ho nona haholo ho bana le ho batho ba baholo. Botenya bo eketsa menyetla ea lefu la tsoekere la mofuta oa 2, lefu la ts'oaetso le khatello e phahameng ea mali.

Li-alcohol tse nang le tsoekere tse kang sorbitol, mannitol le xylitol li ka baka lehlaba le mala ha li jeoa haholo.

Tsoekere e lethathamong la lijo tse sireletsehileng United States tsa Lijo le Lithethefatsi (FDA). E na le lik'hilojule tse 16 ka teaspoon kapa lik'hilojule tse 16 ka ligrama tse 4 'me e ka sebelisoa ka mokhoa o itekanetseng.

American Heart Association (AHA) e khothaletsa ho fokotsa palo ea tsoekere e ekelitsoeng lijong tsa hau. Khothaletso e fetela ho mefuta eohle ea tsoekere e ekelitsoeng.

• Basali ha baa lokela ho fumana likhalori tse fetang 100 ka letsatsi ho tsoa tsoekere e ekelitsoeng (likhabapo tse ka bang 6 kapa ligrama tse 25 tsa tsoekere).
• Banna ha baa lokela ho fumana likhalori tse fetang 150 ka letsatsi ho tsoa tsoekere e ekelitsoeng (likhabapo tse ka bang 9 kapa ligrama tse 36 tsa tsoekere).

Lefapha la Temo la United States (USDA) Tataiso ea Lijo bakeng sa MaAmerika le eona e khothaletsa ho fokotsa tsoekere e sa feteng 10% ea likhalori tsa hau ka letsatsi. Litsela tse ling tsa ho fokotsa ho noa ha tsoekere e kenyelelitsoeng li kenyelletsa

• Noa metsi ho fapana le ho noa metsi a nooang a tloaelehileng, "mofuta oa vithamine", lino tsa lipapali, lino tsa kofi le lino tse tahang.
• Ja lipompong le lino tse tsoekere tse fokolang joalo ka ice cream, cookies le likuku.
• Bala mangolo a lijo bakeng sa tsoekere e ekelitsoeng ka har'a li-condiments le lisoso.
• Hajoale ha ho khothaletso ea letsatsi le letsatsi bakeng sa tsoekere e hlahang ka tlhaho e fumanoang lebeseng le lihlahisoa tsa litholoana, empa e ngata haholo efe kapa efe tsoekere e ka ba le litlamorao tse mpe bophelong ba hau. Ho bohlokoa ho ba le phepo e nepahetseng.

Tataiso ea phepo e nepahetseng ea American Diabetes Association e re ha ho hlokahale hore u qobe tsoekere le lijo tse nang le tsoekere haeba u na le lefu la tsoekere. U ka ja lijo tse fokolang feela sebakeng sa lik'habohaedreite tse ling.

Haeba u na le lefu la tsoekere:

• Tsoekere e ama taolo ea tsoekere ea mali ka mokhoa o ts'oanang le lik'habohaedreite tse ling ha e jeoa lijong kapa lijong tse bobebe. E ntse e le mohopolo o motle ho fokotsa lijo le lino tse nang le tsoekere e ekelitsoeng, le ho lekola boemo ba tsoekere ea mali ka hloko.
• Lijo tse nang le lino tse tahang tsa tsoekere li kanna tsa ba le likhalori tse fokolang, empa etsa bonnete ba hore u bala mangolo bakeng sa lik'habohaedreite tsa lijo tsena. Hape, hlahloba boemo ba tsoekere ea mali.

Tlosa AB, Boucher JL, Cypress M, et al. Litlhahiso tsa kalafo ea phepo e nepahetseng bakeng sa taolo ea batho ba baholo ba nang le lefu la tsoekere. Tlhokomelo ea lefu la tsoekere. 2014; 37 (suppl 1): S120-143. PMID: 24357208 www.ncbi.nlm.nih.gov/pubmed/24357208.

Gardner C, Wylie-Rosett J; Komiti ea American Heart Association Nutrition ea Lekhotla la Phepo e nepahetseng, et al. Li-sweeteners tse sa jeleng phepo: tšebeliso ea hajoale le maikutlo a bophelo bo botle: polelo ea mahlale e tsoang ho American Heart Association le American Diabetes Association. Tlhokomelo ea lefu la tsoekere. 2012; 35 (8): 1798-1808. PMID: 22778165 www.ncbi.nlm.nih.gov/pubmed/22778165.

Lefapha la Bophelo le Litšebeletso tsa Botho la U.S., Lefapha la Temo la Amerika. Litaelo tsa 2015-2020 tsa Lijo bakeng sa MaAmerika. La 8th. health.gov/dietaryguidelines/2015/guidelines/. E hatisitsoe ka December 2015. E fihlile ka la 7 Phupu, 2019.

Lefapha la Temo la U.S. Lisebelisoa tse nang le phepo e nepahetseng le tse se nang phepo. www.nal.usda.gov/fnic/nutritive-and-nonnutritive-sweetener-resource. E fihlile ka la 7 Phupu, 2019.