Sengoli: Bobbie Johnson
Letsatsi La Creation: 4 April 2021
Ntlafatsa Letsatsi: 12 November 2024
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Re koahetsoe ke tsoekere hohle moo re fetolang litaba-ka bobeli, re re re fokotsa hore na re ja bokae, le lijong le lino tse ngata tseo re li jang letsatsi le letsatsi. 'Me taba ena e makatsang ea tsoekere ha e monate, kaha e re siea re sa tsebe hantle hore na re ka khotsofatsa litakatso tsa rona joang ntle le lipompong, haeba li-sweeteners tsa maiketsetso li bolokehile, le hore na u ka ja eng. Sebakeng sa ho lahlela thaole ka bophelo bo phetseng hantle-kapa, ho hobe le ho feta, ho retelehela ho li-cookie ho imolla khatello ea maikutlo-otlolla lintlha ka mefuta eohle ea tsoekere e le hore o ka phekola 'mele oa hao (le leino la hao le monate) ka nepo.

Hobaneng ke Lokela ho Tšoenyeha ka Hore na ke Sebelisa Tsoekere e Kae? Re Tšenyo ea Mofuta Ofe Ka 'nete Ho Bua ka?

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Ntlha ea pele, e totobetseng: Tsoekere e eketsa lik'hilojule tse se nang letho lijong tsa hau, 'me haeba u se hlokolosi, seo se ka eketsa lisenthimithara thekeng. Tsoela pele joalo, 'me e ka lebisa botenya, e tlisang mathata a mang a mangata a bophelo bo botle joalo ka lefu la pelo, ho bolela Laura Schmidt, Ph.D., moprofesa oa leano la bophelo bo botle Sekolong sa Bongaka Univesithing ea California, San Francisco.


Empa ho nahanoa hore litaba tse ngata tse tlisoang ke ts'ebeliso e fetelletseng ea tsoekere ha li amane ka botlalo le botenya le ho feta mabapi le hore na ntho eo e sebelisoa joang 'meleng oa hau. "Lithuto tsa liphoofolo li bontša hore ho noa fructose ka ho khetheha ho ka fetola bokhoni ba hau ba ho laola takatso ea lijo, ho fokotsa matla a hau a ho chesa mafura, le ho baka likarolo tsa lefu la metabolism, tse kang ho phahamisa khatello ea mali, ho eketsa mafura le ho baka sebete se mafura le insulin ho hanyetsa." ho bolela Richard Johnson, MD, moprofesa oa bongaka Univesithing ea Colorado e Denver ebile e le sengoli sa Phetoho ea Mafura.

Phello e 'ngoe e seng monate haholo ea tsoekere: wrinkles. David E. Bank, ngaka ea letlalo e Mount Kisco, NY le setho sa boto ea boeletsi ea SHAPE, David E. Bank, o re: "Ha 'mele oa hau o sila limolek'hule tsa tsoekere tse kang fructose kapa glucose, li tlama liprotheine le mafura ebe li etsa limolek'hule tse ncha tse bitsoang glycation end products, kapa AGEs. . Ha li-AGE li ntse li bokellana liseleng tsa hau, li qala ho senya tsamaiso ea letlalo, a.k.a., collagen le elastin. "Ka lebaka leo letlalo le sosobane, le sa tenyetsehe ebile ha le chabe," ho bolela Bank


Hobaneng ha Patlisiso e mabapi le Spotty ea Tsoekere?

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Ho thata ho arola litlamorao tsa tsoekere e le 'ngoe ho batho kaha lijo tsa rona li na le metsoako le limatlafatsi tse fapaneng, ka hona lipatlisiso tse ngata li entsoe ho liphoofolo tse sebelisang tsoekere e kholo, e ikhethileng e sa emeleng ts'ebeliso ea rona e tloaelehileng (60 liperesente tsa lijo ho fapana le liperesente tse 15), ho bolela Andrea Giancoli, MPH, RD, 'muelli oa Academy of Nutrition and Dietetics.Ho boetse ho na le ngongoreho ka lebaka la hore lithuto tsa liphoofolo li sebelisitse fructose e hloekileng ho fapana le fructose le tsoekere joalo ka ha re tloaetse ho li ja, ho eketsa Johnson, eo esale a etsa lipatlisiso ka tsoekere (e tšehelitsoeng ke Mekhatlo ea Naha ea Bophelo) ka mashome a lilemo.


Phapang ke efe lipakeng tsa Fructose, Glucose, Galactose le Sucrose?

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E 'ngoe le e' ngoe ea limolek'hule tsena e sebelisetsoa ho etsa mefuta e fapaneng ea lik'habohaedreite. Fructose e fumaneha ka tlhaho limela tse ngata, mahe a linotši, lifate le litholoana tsa morara, monokotsoai, le meroho e mengata ea metso. Hape ke sona se etsang hore tsoekere e be monate. Tsoekere e ka starch mme ea chesoa ho theha matla, mme galactose e fumanoa ka tsoekere ea lebese. Sucrose, kapa tsoekere ea tafoleng, ke tsoekere le fructose tse kopantsoeng hammoho.

Boholo ba lik'habohaedreite bo fetoloa tsoekere 'me bo sebelisetsoa matla kapa ho bolokoa e le mafura. Empa ho fapana le tsoekere e meng, e entsoeng ka metabolized maling a hau, fructose e ea sebeteng sa hau hore e sebelisoe. Ha e sebelisoa ka mokhoa o fetelletseng, sebete ha se sa khona ho sebetsana le fructose joalo ka matla mme ho e-na le hoo se e fetola mafura, a qetellang a mpefatsa lefu la ts'oaetso. Sebete se mafura se ka boela sa bakoa ke joala 'me maemong a tebileng se fetoha lefu la sebete.

Ke Lokela ho ja Sukiri e Kae Letsatsi le Letsatsi?

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Ho ea ka American Heart Association (mokhatlo o le mong feela o khothalletsang palo e itseng ea lijo), basali ha baa lokela ho ja likhabapo tse fetang 6 tsa tsoekere e ekelitsoeng letsatsi ka leng (moeli oa banna ke likhabapo tse 9). Sena ha se kenye tsoekere e tsoang mehloling ea tlhaho e kang litholoana.

Ho beha sena hantle, teaspoon ea tsoekere e lekana le ligrama tse 4 le lik'hilojule tse 16. Seno se nang le tsoekere ea 20-ounce (soda, seno sa lipapali, kapa lero) hangata se na le likhaba tse 15 ho isa ho tse 17 tsa lintho tse monate. Hajoale Moamerika ea tloaelehileng o noa likhaba tse fetang 22-352-plus lik'hilojule tsa tsoekere e ekelitsoeng letsatsi le letsatsi. Ke li-teaspoon tse 16 le lik'hilojule tse 256 ho feta tse khothaletsoang.

Ho thoe'ng ka Tsoekere e Tsoang Mehloling ea Tlhaho, Joalo ka Litholoana-Na e Mpe Haholo?

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Che, ha ho letho le phoso ka ho kenyelletsa lihlahisoa tse ncha lijong tsa hau. "Litholoana li na le fructose, empa palo e batla e le tlase (4 ho 9 gram ka nako ea phepelo), hape e na le limatlafatsi tse phetseng hantle, joalo ka livithamini, li-antioxidants, potasiamo le fiber, tse thusang ho fokotsa ho monya tsoekere le ho loants'a tse ling tsa litlamorao tsa eona. , "Johnson o re.

Empa, joalo ka eng kapa eng, litholoana li lokela ho jeoa ka teka-tekano, ho bolelang hore li-servings tse peli ho isa ho tse nne ka letsatsi - haholoholo haeba o na le lefu la tsoekere - le ka sebopeho sa bona sa tlhaho. Bala: eseng lipompong (ka tsoekere e ekelitsoeng), e omisitsoeng (eo ho eona ho nang le tsoekere e ngata haholo 'me ka linako tse ling ho eketsoa tsoekere), kapa lero la lero. Schmidt o re: "Juicing e hlobolisa fiber ka har'a tholoana ebe e e fetola mofuta o mong oa fructose. Sena se etsa hore ho be bonolo haholo ho sebelisa tsoekere e le ngoe ka khalase e nyane mme e baka tsoekere ea mali a hao ho hlaba kapele." Ho phahama ha tsoekere maling ho baka sebete ho boloka mafura le ho ba manganga ho insulin, ho ka eketsang kotsi ea lefu la tsoekere.

U lokela hape ho hlokomela hore litholoana tse ling li na le tsoekere e ngata ho feta tse ling. Tseo batho ba bangata ba nahanang ka tsona li kenyelletsa libanana (ligrama tse 14 ka mokhoa o le mong, e leng ntho e seng mpe joalo), limango (46g) le likharenate (39g). Tsoekere e ngata e bolela likhalori tse ngata, ka hona haeba u shebile ts'ebeliso ea hau ea tsoekere ka ho fokotsa boima ba 'mele kapa ka lebaka la lefu la tsoekere, o kanna oa fokotsa palo ea litholoana tsena tse nang le tsoekere e ngata.

Ha e le Hantle Tsoekere e Eketsoa Joang?

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"Ho fapana le lactose ka lebese le fructose ka litholoana, tsoekere e ekelitsoeng ha e hlahe ka tlhaho. Li kenngoa ka ho toba lijong le lino tse tahang nakong ea ts'ebetso ea tsona kapa ho lokisoa," ho bolela Rachel Johnson, Ph.D., MPH, RD, moprofesa oa phepo e nepahetseng. Univesithi ea Vermont e Burlington. Tsoekere e kenyellelitsoeng e ka ba mofuta ofe kapa ofe, ho kenyelletsa mahe a linotši, tsoekere e sootho, sirapo ea maple, dextrose, fructose, sirapo ea poone e phahameng-fructose, tsoekere e nang le granulated, tsoekere e tala le sucrose, ha re bolela tse 'maloa. Bakeng sa lenane le felletseng, etela webosaete ea USDA MyPlate.

Hobaneng tsoekere e eketsoa linthong tse ngata hakana?

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Khopolo-taba e 'ngoe ke hore lilemong tse 20 ho isa ho tse 30 tse fetileng, mafura a ile a fetoha sera sa No. ha ke bone phetoho tatsong. Kathy McManus, R.D., mookameli oa lefapha la phepo e nepahetseng Brigham and Women's Hospital, Boston, o re: “Monko o monate oa tsoekere o khahlisa magalapeng a rōna.

Ka lebaka leo, re se re tloaetse hore lijo tsa rona li be monate ho feta kamoo ka tlhaho li lokelang ho ba kateng. Ho ea ka USDA, tšebeliso ea selemo le selemo ea batho ba Amerika ea li-sweeteners tsa caloric e eketsehile liperesente tse 39 - ho feta 43.

liponto-pakeng tsa 1950 le 2000.

Tsoekere e boetse e thusa ho eketsa sethala sa lihlahisoa tse itseng.

Na ho na le Lijo Tse sa Lebelloang Tseo Hangata li Nang le Tsoekere e Ngata tseo ke Lokelang ho li Tseba 'me Mohlomong ke Lule Hole le tsona?

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Schmidt o re: "Tsoekere e kenyelletsoa liperesente tse ka bang 80 tsa lihlahisoa tse bolokiloeng lishelefong tsa rona tsa suphamakete." Ketchup, lisose tse libotlolong le liaparo tsa salate ke tse ling tsa lisosa tse kholo, hape e fumaneha linthong tse kang bohobe le mapetso. Ka mohlala, bagel e le 'ngoe e hlakileng e ka ba le ligrama tse ka bang tse tšeletseng tsa tsoekere.

Schmidt oa eketsa: "Tsoekere e patehile mefuteng eohle ea lijo tseo u ke keng ua li nahana hobane u li nka li le monate ebile li se monate, ka hona ho ithuta ho tseba hore na u ka khetholla tsoekere e li-labels tsa motsoako ke eng." Ho ekelletsa ho tseo u ka li khethang (tsoekere, mahe a linotsi, li-syrups), batla mantsoe a qetellang ka "-ose." 'Me hopola, ha e phahame lethathamong, sehlahisoa seo se na le tsoekere e ngata.

Na tsoekere e sa tsoakoang e hlile e molemo ho 'na ho feta tsoekere e tloahelehileng e nang le granulated (Sucrose)?

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Che. Tsoekere ka bobeli e ntšoa 'mobeng, "tsoekere e tala e hloekisitsoe hanyane ho feta tsoekere e tloaelehileng ea granulated 'me e boloka melasses e meng," Rachel Johnson o re. Le ha seo se bolela hore e na le hanyane tšepe le calcium, ha ho na boleng bo nang le phepo bo nepahetseng, 'me ka bobeli li na le likhalori tse batlang li lekana.

Na ho Molemo ho Sebelisa Mahe a Linotši, Sirapo ea Maple, le Limonate Tse Ling Tsa "Tlhaho" Ho E-na le Ts'oae Kamehla?

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Che. "Kaofela ke tsoekere e bonolo e kenyang lik'hilojule tse feteletseng, 'me' mele oa hao o itšoara ho tsona ka tsela e tšoanang," McManus o re. "Ho sa tsotelehe hore na ke ea mofuta ofeng, e 'ngoe le e' ngoe e silisoa habonolo ebe e kenella ka har'a phallo ea mali a hau, 'me ha e etsoa ka mokhoa o fetelletseng sena se ka baka insulin ho hanyetsa mme sa u beha kotsing ea ho ba le lefu la tsoekere."

Phapano ke Efe Pakeng tsa Sirapo ea Poone e Phahameng ea Fructose (HFCS) le Tsoekere e Tloaelehileng? Na HFCS e Hlile e Mpe Hakalo?

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Tsoekere ea tafole-aka sucrose -e entsoe ka karolo ea 50 lekholong ea fructose le karolo ea 50 lekholong ea tsoekere. HFCS e tsoa ho poone hape e na le fructose le glucose; ka linako tse ling e na le fructose ho feta tsoekere 'me ka linako tse ling e ba le e fokolang, Richard Johnson o re. "O eketsa ka hore" sirapo ea poone e phahameng-fructose e tebile haholo ka lino-mapholi, ha e entsoe ka liperesente tse ka bang 55 ho isa ho 65 lekholong tsa fructose. "Leha ho le joalo, lihlahisoa tse ling tse kang bohobe, ha e le hantle e na le fructose e nyane ho feta tsoekere ea tafoleng."

Litlamorao tse mpe tsa fructose li atolosoa ho HFCS, kaha ke tekanyo e phahameng ea fructose ho feta mefuta e meng e mengata. 'Me ho hlahisoa ha sirapo ea poone e nang le fructose e ngata ho lumellana le tekanyo e ntseng e eketseha ea botenya, Richard Johnson oa phaella.

Kotsi ea ho ja lijo tse monate tsa maiketsetso joalo ka Aspartame, Sucralose le Saccharin ke eng?

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McManus o re: "Ke nahana hore kahlolo e ntse e tsoa ho bohle ba nkang sebaka sena." FDA e nka aspartame (e rekisoa tlasa mabitso a Equal, Nutrasweet, le Sugar Twin), sucralose (Splenda), le saccharin (Sweet'N Low) hore "ka kakaretso e nkuoe e bolokehile" kapa GRAS, mme e thehile mokhoa o amohelehang oa ho noa letsatsi le letsatsi ( ADI) bakeng sa e ngoe le e ngoe. ADI e ipapisitse le boima ba hau. Mohlala, mosali ea boima ba lik'hilograma tse 140 o tla hloka ho ja makotikoti a 18 a aspartame-sweetened diet soda kapa lipakete tse 9 tsa saccharin ho feta ADI ea hae. "Ho lekanyetsa ke senotlolo, 'me ke lumela hore o lokela ho batla lijo tse nang le phepo e ntle ka tlhaho, ntle le lisebelisoa tsa maiketsetso," McManus oa eketsa.

Patlisiso e boetse e bonts'a hore litapole tsa maiketsetso li kanna tsa se sebetse joalo ka sebaka sa tsoekere ha ho tluoa litakatsong tse khotsofatsang. Le ha tsoekere e baka karabelo ea moputso bokong ba hau, ho matlafatsa maemo a dopamine ha matla a ntse a sebelisoa, ho ja ntho e tsoekere ea maiketsetso ha ho eketse dopamine ho hang, ho latela thuto ea morao tjena ea Yale University School of Medicine.

Ho Thoe'ng ka Li-sweeteners tsa "Tlhaho" tsa Tlhaho, joalo ka Stevia le Monk Fruit Extract (Nectresse)?

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"Tsena li khahla bareki hobane ke tsa tlhaho ho feta li-sweeteners tsa maiketsetso, empa ha se tsa tlhaho ka ho felletseng," McManus o re.

Joalo ka ha sucrose e ntšoa ka lik'hemik'hale 'mobeng, stevia e ntšoa semeleng sa stevia rebaudiana. Majapane a natefisitse lintho le stevia ka mashome a lilemo mme batho ba Amerika Boroa ba sebelisitse makhasi a stevia ka makholo a lilemo, empa FDA e file feela boemo ba stevia GRAS ka 2008. Monate ona o monate joalo ka makhetlo a 300 joalo ka tsoekere.

Ho ntšoa litholoana tsa monk (ho rekisoa tlasa lebitso la Nectresse) ho tsoa sekhonong se hlahileng ka boroa ho Chaena le leboea ho Thailand. Monate oa eona ha o tsoe tsoekere ea tlhaho empa e thibela antioxidant e bitsoang mogroside, e leng makhetlo a 200 ho isa ho 500 a tsoekere joalo ka tsoekere. Le hoja ho entsoe lipatlisiso tse fokolang ho eona, monk fruit extract e bonahala e sireletsehile 'me e nkoa e le GRAS ho tloha 2009.

Lino tse tahang tsa tsoekere ke eng?

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Li-alcohol tse tsoekere li ntšoa litholoana le meroho moo li hlahang ka tlhaho, hape li ka etsoa ho tsoa ho li-carb tse ling tse kang fructose le dextrose. Li-sweeteners tsena tse fokotsoang hangata li na le mabitso a qetellang ka "-ol" joalo ka sorbitol, xylitol, le mannitol, 'me hangata li fumaneha ka marenene, lipompong le libakeng tse nang le phepo e tlase ea carb. Li nkoa e le GRAS ke FDA, li tsejoa ka hore li na le bothata ba ho ruruha le mathata a mang a tšilo ea lijo ho batho ba bang, Giancoli o re. "Ho fapana le tsoekere, lino tse tahang li robehile ka maleng 'me li fetoha khase, e leng hangata e bakang bothata ba mala."

Na ho na le Mefuta e meng ea Tatso ea Tatso eo ke Lokelang ho e Qoba?

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Sirapo ea mothapo, Giancoli o re. E nkoa e le glycemic e tlase, sirapo ea agave e kanna ea se be le tsoekere e ngata, empa e ka fihla ho liperesente tse 90 tsa fructose-tsela e phahameng ho feta sirapo ea poone e phahameng ea fructose. Kahoo le hoja e nkoa e le ea tlhaho kaha e sebelisoa ho tloha "metsi a mahe a linotši" a fumanoang semeleng sa blue agave, 'me e monate ka makhetlo a le mong le halofo ho feta tsoekere kahoo u lokela ho e sebelisa ka tlaase ho eona, u ntse u lokela ho ba hlokolosi: Ho feta tekano. e bolela lik'hilojule tse ngata haholo le fructose e ngata haholo-le likotsi tsohle tsa bophelo tse amanang le seo.

Ke Lintho life tse Molemohali tseo U ka li Jang Ha U Labalabela Ntho e Monate?

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Khomarela lijo tse nang le limatlafatsi tse nang le limatlafatsi ka tlhaho joalo ka litholoana tse ncha kapa yoghurt e nang le monokotsoai, McManus o re. 'Me haeba u sa khone ho fetisa ntho e nang le tsoekere e eketsehileng, etsa bonnete ba hore e entsoe ka lik'habohaedreite tse phetseng hantle tse kang oats le lijo-thollo ho e-na le lik'habohaedreite tse hloekisitsoeng tse kang phofo e tšoeu, kaha fiber ea tlhaho e ka har'a lik'habohaedreite tse ntle e thusa ho liehisa ho senyeha ha tsoekere. Ka pinch, tšela oatmeal e bonolo le sinamone kapa nutmeg.

Ke Tsela Efe e Ntle ea ho Fokotsa Tsoekere?

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Qala ka ho hlahloba lijo tsa hau ho tseba mehloli ea hau e meholo ea tsoekere e ekelitsoeng, McManus o re. Bala lenane la metsoako (batla mantsoe ana), 'me u leke ho qoba lihlahisoa tse nang le mofuta oa tsoekere e thathamisitsoeng e le e' ngoe ea metsoako e mehlano ea pele. Hape, hlahloba lintlha tsa phepo e nepahetseng, u bapise ntho leha e le efe e monate (e kang yogurt kapa oatmeal) ho molekane oa eona o hlakileng ho khetholla tsoekere e ekelitsoeng ho ea tlhaho.

Hang ha u tseba matheba a hau a monate, qala ho fokotsa morao, u lebise tlhokomelo ho bafosi ba hao ba babe pele. Haeba ke lino tse tsoekere tse tsoekere-mohloli o moholo ka ho fetisisa oa tsoekere e ekelitsoeng lijong tsa Amerika, ho latela Litsi tsa Taolo le Thibelo ea Maloetse-

ho nka sebaka sa soda le metsi a seltzer ka lime, ka sepheo sa ho noa feela seltzer kapa metsi a bataletseng. Schmidt o re: "Haeba u batla ho khaotsa mokhoa oa hau oa tsoekere, u lokela ho koetlisa mahalapa a hao, 'me ka lihlahisoa tse entsoeng ka monate o monate, u tla tsoelapele ho lakatsa monate." "Li-sweeteners tsena li tšoana le ho sebelisa patch ea nicotine ho tlohela ho tsuba-e ntle bakeng sa phetoho, empa eseng bakeng sa nako e telele."

Leka hape ho ja lijo tse ngata tse felletseng le tse seng kae tse hlophisitsoeng ka liphutheloana kamoo ho ka khonehang, ho boloka lijo tse ka etsang hore tsoekere e boele e tsoe ka tlung ea hau.

Na U ka Lemalla Tsoekere?

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Ho joalo, ho latela Richard Johnson. O re: "Sukiri ke e 'ngoe ea lijo tse seng kae tseo batho ba li labalabelang. Bana ba tla rata metsi a tsoekere ho feta lebese. "Ho bonahala eka ke ka lebaka la ho tsosoa ha dopamine bokong, e leng se etsang hore motho a arabele monyaka." Ha nako e ntse e ea, karabelo eo ea fokotseha, ka hona o hloka tsoekere e ngata bakeng sa phello e ts'oanang, mme ha litoeba tse fepang metsi a tsoekere li tingoa seno sa bona se monate, li ka bonts'a matšoao a ho khaotsa.

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