Kopana le Allulose, Sweetener e Ncha ea Khalori e tlase e Feletseng 'Maraka

Litaba

• Hantle-ntle allulose ke eng?
• Melemo ea allulose ke efe?
• Na ho na le litla-morao tsa allulose?
• U ka fumana allulose hokae?
• Joale, na allulose e phetse hantle?
• Tlhahlobo bakeng sa

Ke lintho tse fokolang tse qothisanang lehlokoa le bolelele ba lenane la lintho tseo u lokelang ho li etsa ntle le lethathamo la li-sweeteners tse "better-for-you" le mefuta e meng ea tsoekere e nang le khalori e tlase e bonahalang e ntse e hola ... 'me e ntse e hola ... le ho hola.

Lintlha tsa morao-rao tse monate tsa ho fumana sebaka lethathamong lena? Allulose, eo-e fumanang sena-ha e le hantle e le tsoekere. Ho fapana le lintho tse tšoeu tsa villain, leha ho le joalo, allulose e etselitsoe likhalori tsa eona tse tlase ka tlhaho le ho ba le mathata a fokolang a amanang le bophelo bo botle ho feta tsoekere e tloaelehileng. (BTW, ena ke tsela eo 'mele oa hau o arabelang ka eona tsoekere.)

Empa, na allulose e hlile e monate joalo? Hona na e hlile e phetse hantle? Mona, litsebi tsa phepo li arolelana tsohle tseo u hlokang ho li tseba ka allulose.

Hantle-ntle allulose ke eng?

Allulose ke tsoekere e itlhahelang ka tlhaho e fumanoang morara o omisitsoeng, lifeiga tse omisitsoeng, molasses le tsoekere e sootho. E hlaha ka bongata bo bonyenyane hoo e nkoang e le tsoekere "e sa tloaelehang", ho latela Tsamaiso ea Lijo le Lithethefatsi ea United States (FDA).

E boetse e tsejoa e le D-psiscoe, allulose ha e le hantle ke monosaccharide (kapa tsoekere e bonolo) 'me e entsoe ka molek'hule e le' ngoe ea tsoekere feela joaloka tsoekere e tsebahalang haholo (tsoekere ea mali) le fructose (e fumanoang maheng a linotsi, litholoana, joalo-joalo). Ho fapana le tsoekere ena e tloaelehileng, allulose e na le lik'hilojule tse fokolang ka karolo ea 90 lekholong 'me lioache li le lik'hilojule tse 0.4 ka gram ha li bapisoa le lik'hilojule tse' nè tsa tsoekere ka gram, ho latela FDA. E boetse e "eketsa monate ntle le ho tšela tsoekere ea mali," ho bolela Lisa Moskovitz, R.D., C.D.N., CEO oa poraefete ea phepo e nepahetseng ea NY Nutrition Group sebakeng sa metro ea New York City. (Ho feta moo, ka tlase.)

Kaha e ntšoa 'me e etsoa semeleng-hangata poone e lomositsoeng-'me hangata e kenngoa e le sebaka sa tsoekere, allulose e hloka ho hlahlojoa le ho laoloa ke 'muso, ho tšoana le lisebelisoa tse ling (tse kang chicory root). Ka 2012, FDA e kentse allulose lenaneng la lijo "tseo ka kakaretso li nkoang li bolokehile" (aka GRAS), ho bolelang hore e ka rekisoa mabenkeleng joalo ka senoko se natefisitsoeng le ho eketsa lihlahisoa tse ling tsa lijo.

Ka Mmesa 2019, FDA e lumelletse semolao hore allulose e qheleloe thoko kantle ho palo ea tsoekere ho mangolo a ntlafalitsoeng a phepo ea lijo, kaha e na le likhalori tse tlase haholo (0,4 ka grama). Hobane'ng? Allulose ha e thathamisitsoe ho "tsoekere e felletseng" kapa "tsoekere e kentsoeng" lijong le lino tse tahang hobane e ntšitsoe hantle (joaloka fiber e sa tsitsang) 'me ha e bake phetoho e kholo maemong a tsoekere ea mali, ho bolela Lauren Harris-Pincus, MS, RDN, mothehi oa Nutrition Starring You ebile e le mongoli oa Sehlopha sa lijo tsa hoseng se nang le protheine. Hobane "litlamorao tsa mmele" tsa allulose (mothapong oa meno, tsoekere ea mali le maemo a insulin, le lik'halori tsa lijo) "li fapane le tsa mefuta e meng ea tsoekere, ho latela Mokhatlo oa Machaba oa Boitsebiso ba Lijo (IFIC). Phetolelo: Allulose ha e sebetse joalo ka tsoekere 'meleng oa hau, ka hona ha ea tlameha ho balelloa e le ngoe.

Haeba u keto, hlooho e tsohile: Allulose ke e kenyellelitsoe ka botlalo ka har'a lik'habohaedreite kaofela, empa kaha litlamorao tsa eona 'meleng oa hau ha li na thuso, ha ea lokela ho ama lik'habohaedreite tsa hau kapa palo ea lik'habohaedreite tse chekiloeng. Haeba u ja lijo ka allulose, 'me u batla ho netefatsa palo ea hau ea net carb, sebelisa kalkulaator e khothalletsoang ke Harris-Pincus.

Allulose e tšoana le monate oa erythritol (e leng joala bo tsoekere ea zero-calorie) empa e na le tatso e haufi le tsoekere e tloaelehileng, ho hlalosa Rachel Fine, R.D., setsebi sa lijo tse ngolisitsoeng le mong'a feme ea tlhabollo ea phepo e nepahetseng To The Pointe Nutrition. E fana ka liperesente tse 70 tsa monate oa tsoekere e tloaelehileng, ho latela tlhahlobo ea 2012, ntle le tatso e tloahelehileng e tsoang ho tse ling tse nang le likhalori tse tlase tse kang stevia. Ka lebaka la sena, ba bangata ba re e haufi haholo le moo u ka fihlang tatso ea tsoekere ea 'nete. (Related: Seo U Lokelang ho se Tseba ka Li-sweeteners tsa morao-rao tse ling)

Melemo ea allulose ke efe?

Joalokaha ho boletsoe pejana, allulose ke haholo lik'hilojule tse tlase ho feta tsoekere e tloaelehileng 'me ha e phaelle li-carbs tsa net, ho e etsa khetho ea A + bakeng sa batho ba lijong tsa keto (ba hlokang ho khomarela litholoana tsa tsoekere e tlase.)

Empa keto-ers ha se bona feela ba ka ruang molemo ka ho fapanya tsoekere le liswiti tse tloaelehileng bakeng sa allulose. Batho ba nang le lefu la tsoekere le bona ba fetohela ho allulose hobane ha e eketse tsoekere ea mali kapa ho hlahisa insulin ka tsela eo ts'ebeliso ea tsoekere e etsang ka eona, ho bolela Fine.

Ebile, lithuto tse ngata tsa liphoofolo li fumane allulose ho theola tsoekere maling, ho eketsa kutloisiso ea insulin, le ho fokotsa kotsi ea lefu la tsoekere la mofuta oa 2. Hape, lipatlisiso tsa batho ba pele le tsona li fana ka maikutlo a hore allulose e ka thusa ka taolo ea tsoekere maling. Harris-Pincus o re: "Allulose e na le lik'hilojule tse tlase hobane ha e sebelisoe ke metabolism. Lithutong moo allulose e neng e jeoa e le mong, ha ea ka ea phahamisa tsoekere ea mali kapa insulin ea mali ho batho ba phetseng hantle kapa ha e sebelisoa ke batho ba nang le lefu la tsoekere la mofuta oa 2," ho bolela Harris-Pincus.

Phuputsong e nyane e phatlalalitsoeng ho Tlaleho ea Saense ea Phepo e nepahetseng le Vitaminology, Allulose e thusitse ho theola maemo a tsoekere maling ho bankakarolo ba 20 ba phetseng hantle kamora ho ja. "Ho laola tsoekere ea mali ho bohlokoa molemong oa matla a tsitsitseng," ho bolelang hore o ka furalla tsoekere le maemo a tlase a ka lebisang ho maikutlo a mokhathala, ho bolela Fine.

Ho sa le joalo, phuputsong ea 2018, barupeluoa ba boima bo feteletseng ba ileng ba fuoa allulose (vs. sucrose, tsoekere e tloaelehileng e tšoeu) ba bile le ho fokotseha ha karolo ea mafura a 'mele le boima ba' mele. Lingaka tsa meno li boetse li rata taba ea hore allulose ha e hlahise kholo ea libaktheria tse bakang mokoti, ho bolela Harris-Pincus. (Fumana litsela tse hlano tse makatsang tseo meno a hao a ka amang bophelo ba hau ka tsona.)

Empa feela hobane allulose e tsoa limela 'me e na le lik'hilojule tse ka bang 0.4 ka gram ha ho bolele hore u lokela ho qala ho eketsa scoop ka mor'a kofi ea hau ea hoseng (eo, btw, u sa lokelang ho feta ka eona).

Na ho na le litla-morao tsa allulose?

Haeba e sebelisoa ka mokhoa o fetelletseng, baemeli ba tsoekere joaloka allulose "le bona ba ka etsa hore u lakatse lintho tse tsoekere khafetsa-'me u lahleheloe ke kamano le mamello ea hau ea lijo tse seng monate," ho bolela Fine. "Ha u ntse u sebelisa li-sweeteners tsena haholo, u atisa ho se rate lijo tse monate tse kang litholoana le meroho."

Ho tšoana le lino tse tahang tse tsoekere, 'mele oa motho ha o khone ho sila allulose. Kahoo, ho ka etsahala hore ho sebelisa allulose ho ka lebisa mathateng a mpa (nahana: khase, ho ruruha le lets'ollo), haholoholo ho ba nang le mala a bobebe. Seo se boletse, "batho ba bang ba fumana hore allulose e baka bohloko bo fokolang ba mala ha e bapisoa le lino tse tahang tsa tsoekere," ho bolela Fine. "Empa sena se ka itšetleha ka motho ka mong." (E amanang: Li-sweeteners tsa maiketsetso khahlanong le tsoekere, Ke eng e phetseng hantle?)

Allulose e bonahala e le mosa ho pampitšana ea hau ea GI, leha ho hlokahala lipatlisiso tse ling-haholo-holo bathong. Thuto ea batho ba 30 koranteng Metsoako e fumane hore mosali ea boima ba lik’hilograma tse 150 o ne a tla lokela ho ja ligrama tse 27 (kapa likhaba tse ka bang 7) ka nako e le ’ngoe pele e ka ’na ea mo etsa hore a se ke a thaba. Bakeng sa pono e nepahetseng, bara e le 'ngoe ea protheine ea Quest e na le li-allulose tse ka bang 11g ka bareng.

U ka fumana allulose hokae?

E rekisoa limmarakeng tse ngata tse kholo tsa lijo tsa bophelo bo botle le lisuphamaketeng, allulose e ka fumanoa hangata ka mekotleng kapa mabokoseng a tsela ea ho baka. U ka e reka e le tsoekere e nang le granulated ($ 9 bakeng sa 11 oz, amazon.com) 'me u e sebelise ka senoelo sa tsoekere joaloka tsoekere - lebella hore liphello li fokotsehe hanyenyane.

Harris-Pincus o re: "O tla hloka allulose e eketsehileng ho fihlela maemo a tšoanang a monate ha o bapisoa le lintho tse tsoekere tse matla tse kang stevia le litholoana tsa monk."

Mefuta e meng e e sebelisa e le khetho e tlase ea carb ho lihlahisoa tse kang yoghurt, litholoana, syrups, gum le cereal (joaloka Magic Spoon e nang le protheine e ngata, e ratoang ke celeb). E ka boela ea fumanoa lihlahisoa tse kang Good Dee's Chocolate Chips ($12 bakeng sa 9 oz, amazon.com) le Quest HERO Protein Bars ($28 bakeng sa 12, amazon.com).

Bet e ntle: Ikemisetse ho fumana 6g kapa ka tlase ho allulose bakeng sa lethal dose le sireletsehileng ka mpeng, ho bolela Harris-Pincus.

Joale, na allulose e phetse hantle?

Moamerika ea tloaelehileng o ja tsoekere e ngata haholo-ho isa ho likopi tse tšeletseng ka beke, ho latela Lefapha la Bophelo le Litšebeletso tsa Batho la New Hampshire. Ho feta moo, lik'habohaedreite tse ngata tse tšoeu (tseo hangata li nang le tsoekere e ngata) li ka lebisa ho ntho e 'ngoe le e' ngoe ho tloha ho lefu la sebete sa mafura ho ea ho lefu la tsoekere la mofuta oa 2, ho latela litsebi tsa Sekolo sa Bongaka sa Harvard.

Empa, na o lokela ho fapanyetsana tsoekere bakeng sa allulose?

Litsebi li re lekhotla le ntse le le ka ntle. Ho fihlela hajoale, ha ho lithuto tsa batho tse bonts'itseng litlamorao tse mpe tsa bophelo bo botle kapa likotsi tsa ho sebelisa allulose, ho bolela Moskovitz. Empa bakeng sa likhetho tse ngata tse ncha tsa senatefisi, "ha ho na bopaki bo lekaneng ba hore bo betere ho feta tsoekere e tloaelehileng bakeng sa bophelo bo botle," ho eketsa Fine. (FYI: Lithuto tse ngata tsa morao-rao ka allulose li nyane kapa li etsoa ho liphoofolo.)

Le ha lino-mapholi tse kang allulose li ka bonts'a ts'episo ho ba nang le leino le monate empa hape ba bala carb, ba shebile boima ba bona, kapa ba nang le tsoekere maling, "mokhoa o motle ke ho leka lisebelisoa tse ling tse fanang ka litšoaneleho tse monate," ho bolela Moskovitz. "Cinnamon, vanilla extract, litholoana tse foreshe le phofo ea cocoa li ka thusa haholo ho eketsa tatso ea lino tse tahang, lijong le linthong tse apehiloeng ntle le monyetla oa ho tseba. Haeba u itokolla butle-butle lijong tse monate haholo, u ka fumana. hore ha o hloke lijo ho latsoa tsoekere e ngata ho li natefela. " (Na o hloka inspo? Mehlala ke ena ea kamoo batho ba laolang ts'oaetso ea bona ea letsatsi le letsatsi ea tsoekere.)

Li-sweeteners tsohle tse kenyellelitsoeng (ho kenyeletsoa litholoana tsa monk, stevia le allulose) li tla lahla li-sensors tsa hau tsa tlhaho tse monate. Haeba u falimehile ka tsoekere e maling ka mabaka a bongaka, allulose e ka ba mokhoa o mong o molemo ho litapole tse kang tsoekere ea tafoleng, mahe a linotši kapa sirapo. (Related: Hobaneng ha Lijo tse Se nang Tsoekere e Tlaase kapa tse se Nang Tsoekere e ka ba Khopolo e Mpe Hantle)

Moskovitz o re: "Leha ho le joalo, ka tekano, lino-mapholi tse tloaelehileng li bolokehile hantle bakeng sa batho ba bangata ba phetseng hantle." "Ho sa tsotellehe hore na ke eng, ka sebele sebelisa allulose ka mokhoa o itekanetseng haeba u etsa qeto ea ho etsa joalo."

'Me, joalo ka kamehla, ke khopolo e ntle ho buisana le setsebi se kang ngaka (haholo-holo haeba u amehile ka maemo a tsoekere ea mali hobane, ho re, lefu la tsoekere) le / kapa setsebi sa phepo e nepahetseng haeba u sa tiisehe.

Tlhahlobo bakeng sa