Ezinye ze-dieters zikhathazeka ngokuthi empeleni zenza inzuzo yesisindo
Uma uzama ukulahlekelwa isisindo, mhlawumbe ucinga izindlela ezingcono zokusika amakholori ekudleni kwakho . Ukusebenzisa ama-sweeteners angenawo-khalori esikhundleni soshukela kungakusiza ukuthi udale ukulahlekelwa kwekhalori . Kodwa kufanele usebenzise ubumnandi bokufakelwa kwesisindo? Abanye abakwa-dieters bakhathazeka ngokuthi ama-sweeteners okufakelwa abangela ukutholakala kwesisindo, hhayi ukulahlekelwa isisindo. Futhi abaningi abadlayo abanempilo bakhathazekile ngokuphepha kokunambitheka okufakelwayo.
Izithako zokufakelwa
Kuningi lokunambitheka okwenziwe emakethe. Abanye abahlinzeki ngekhalori kanti abanye banikeza inani elincane kakhulu elingenakukwenza umehluko ekufakeni kwakho kwekhalori yansuku zonke . Lezi ezinye zezinto ezidumile:
- I-Nutrasweet, Equal noma i-Sugar Twin (i-Aspartame): izikhathi ezingu-200 ezinomsoco kuneshukela
- Okumnandi futhi okuphansi, i-Sweet Twin, Sweet'N Low, i-Necta Sweet (Saccharin): izikhathi ezingu-200-700 ezinomsoco kunoshukela
- I-Truvia, i-PureVia, i-Enliten (ukushintsha kwe-Stevia): izikhathi ezingu-200-400 ezinomsoco kunokweshukela
- I-splenda (i-Sucralose): izikhathi ezingu-600 ezithandekayo kunokushukela
- I-Sweet One, i-Sunett (i-Acesulfame Potassium noma i-Ace-K): izikhathi ezingu-200 ezithandekayo kunokushukela
- I-Advantame: izikhathi ezingu-20 000 ezinomsoco kunokweshukela
I-US Food and Drug Administration (FDA) inikeza ulwazi oluthe xaxa mayelana ne-sweetener ngayinye evunyelwe ukusetshenziswa ekudleni naseziphuzweni ozidlayo.
Ingabe Ukunambitheka Okufakwayo Kuphephile?
Abathengi abaningi bakhathazekile ngemiphumela emibi ye-sweeteners yokufakelwa.
Kodwa inkinga yokuphepha kwe-sweetener iphikisana kakhulu. Ngakho-ke uma ufuna ukwazi ukuthi iziphuzo zokufakelwa ziphephile, impendulo cishe iyoxhomeke kubani oyicelayo.
Amanye ama-sweeteners aphezulu kakhulu aphephile ukusetshenziswa komphakathi jikelele, ngokusho kwe-FDA. Lezi zihlanganisa saccharin, aspartame, acesulfame potassium (Ace-K), sucralose, neotame, ne-Advantame.
I-FDA iphinda ibheke ukuthi i-steviol glycoside (Stevia) ehlanjululwe kahle kakhulu ukuthi ibhekwe njengephephile (GRAS).
Ngakho yiziphi izithako ezingase zibe zingaphephile? E-United States, i-FDA ivimbela ukusetshenziswa kwe-cyclamate nakuba i-sweetener isetshenziswa kwamanye amazwe. Futhi amaqabunga e-Stevia onke amaqabunga ahlanzekile nawo awavunyelwe ukusetshenziswa njenge-sweeteners.
Uma unesimo esibizwa nge-phenylketonuria (PKU), umzimba wakho kungenzeka ungasabele kahle ku-aspartame. Ngenxa yalesi sizathu, i-FDA ithi kufanele ugweme noma unciphise ukudla nokuphuza okuqukethe i-aspartame.
Kodwa nakuba i-FDA inqume imikhiqizo ethile iphephile ukuthi uyisebenzise, ochwepheshe abaningi bezempilo namanje akaqiniseki. Ezinye ze-dieters zisho ngisho nokuthi zithola imiphumela emibi nge-sweeteners yokufakelwa.
UDkt. Bruce Y. Lee, uMd. MBA, uMnuz Professor of Health International kanye noMqondisi we-Global Obesity Prevention Centre eYohns Hopkins University eBaltimore, MD, ungomunye wabo. NgokukaDkt. Lee, i-dieters kufanele ikhathazeke ngokuphepha kwe-sweetener ngisho noma ngokuvamile ibhekwa njengephephile. "Ngingancoma ukuthi ngiqaphele ngezidakamizwa zokufakelwa. Izithako ezishaywayo ezishaywayo azange zize zanele isikhathi eside ngokwanele ezifundweni zesikhathi eside ezingozini yempilo," usho kanje.
Futhi ezinye izazi ziveza ukukhathazeka okukhulu. UDkt. Larry Goldfarb, DC, umsunguli wezeMpilo neZempilo eNew Jersey, uthi kukhona ukugqugquzela kwezombangazwe nezomnotho emva kokuvunywa kwamakhasimende athile. "Umphakathi usucatshangelwe ukuthi ama-sweeteners okufakelwa kahle ayasebenza futhi akukho miphumela eyingozi eyaboniswa ukuthi ikhona. Ucwaningo luye lwabonisa okuphambene nalokho," kusho uDkt. Goldfarb.
UDkt. Goldfarb uphinde wathi ezinye izifundo zibonise ubuhlobo phakathi kwe-aspartame nezifo eziningana ezibalulekile kuhlanganise nomdlavuza. Kodwa i-FDA imele isilinganiso sokuphepha, ithi "i-aspartame ingenye yezinto ezifundwa ngokugcwele kakhulu ekuhlinzekeni kokudla komuntu, kanti izifundo ezingaphezu kwekhulu zisekela ukuphepha kwayo."
Izithako ezenziwe ngokuzikhandla Kungabangela Isisindo Ukuzuza
Ngisho noma ungakhathazeki ngokuphepha kwama-sweeteners, ungase ungafuni ukuwasebenzisa ukuze ulahlekelwe isisindo. Ezinye ze-dieters - kanye nochwepheshe - bakholelwa ukuthi ukusebenzisa ama-sweeteners okufakelwayo kungabangela ukuzuza kwesisindo, hhayi ukulahlekelwa isisindo.
Sekuyiminyaka, abacwaningi bebelokhu befunda indlela imizimba yethu kanye nobuchopho bethu esabela ngayo ekhalini elincane noma okungekhokholori. Ezinye izifundo ziye zathola ukuthi uma sidla lezi zithokozi, siphelela ukudla ukudla okuningi nokudla ama-calories amaningi jikelele. Umphumela? Sithola isisindo esikhundleni sokunciphisa phansi.
Ngakho kungani kwenzeka inzuzo yesisindo? Abanye ososayensi bakholelwa ukuthi ngenxa yokuthi izithako ezithokozelayo ziyiphunga kakhulu kunoshukela, ziqeqesha ubuchopho bethu ukuba zifune ukudla okungcono kakhulu. Ngaphezu kwalokho, ngoba lezi zithokozi azihlinzeki ngekhalori, zidibanisa izibonakaliso ezivamile zengqondo ezitshela ukuthi siyeke ukudla uma sinezokudla okwanele.
Abanye ososayensi bacabanga ukuthi ukudla okwenziwe ngendlela enobumnandi kusinika isizathu sokudla ukudla okuningi. Isibonelo, uma uthenga amakhukhi okudla ungase ulingeke ukuba udle okungaphezulu ngoba ungase ucabange ukuthi akulimazi kancane ohlelweni lwakho lokulahlekelwa isisindo. Ngenxa yalokho, ungadla amakholori amaningi jikelele.
Kodwa akuwona wonke ucwaningo olwenzile olubonise imiphumela emibi kusuka kubumnandi bokuzenzela. Abanye abacwaningi bathole ukuthi uma i-dieters ithatha ukudla okuphezulu kwe-khalori neziphuzo ngekhalori ephansi noma akukho-ikhalori ukuphatha okomnandi basika amakholori futhi balahlekelwe isisindo. Omunye umcwaningi uthe imiphumela iyamangalisa kakhulu uma isuka kuma -sodas high-sodas kuya kuma-sodas ekudleni engenamakhalori.
Ngakho-ke lokhu kukushiya kuphi njenge-dieter? Ososayensi bathi ukuzama ukufunda ukuziphatha kokudla kunzima kakhulu ukunikeza izimpendulo eziqondile. Ngisho noma isifundo sithi izithako zokufakelwa zingenza umsebenzi wokulahlekelwa isisindo, isipiliyoni sakho singase sihluke. Ukuze uthole uhlelo olungcono kakhulu lwezempilo yakho nenhlalakahle yakho, ungase ucabange ukucabanga ngendlela osebenzisa ngayo ukudla okunambitheka ekudleni kwakho.
Ingabe Kufanele Uzame Ukusebenzisa Amanoni Okufakelwa Ngokwempahla?
Uma okwamanje udla ukudla okuningi ngoshukela, ukuwafaka ukudla kokudla okunamafutha kungase kube isinyathelo sokuqala esifanele. Le nqubo ingakusiza ukuba ucabangisise ngokukhetha kwakho kokudla futhi uqaphele ngokuhlelwa kokudla kwakho.
"Okungcono kakhulu, kungcono ukusika zonke izinto zokunambitheka ngangokunokwenzeka. Kodwa akuwona wonke umuntu ongakwenza lokho," kusho u-Lee. "Ngakho-ke, uma kungekho ezinye izinketho, ungase ucabange okwesikhashana ukuya kumathanga amnandi okwenziwa ngoshukela. Kodwa futhi, ekugcineni, kungcono ekugcineni ukuhambisa izindlela zemvelo nokunciphisa ubumnandi ngokujwayelekile."
Ukukhumbula izifiso zakho nokukhetha kokudla kungakusiza ukunciphisa ukuthembela kwakho kuma-sweeteners. Isibonelo, ungase ufune isiphuzo se-soda noma ikhofi ephuzile ntambama ukuze ukhulise amandla akho. Kodwa ngisho noma ubamba isiphuzo sokudla ngaphandle kwama-khalori, ungenza okungozi kakhulu kunokuhle. Isiphuzo se-caffeinated sidonsa umzimba wakho okungabangela ukukhathala. Amanzi okuphuza kunalokho akhuthaza i-hydration, angathuthukisa izinga lakho lamandla, futhi anikeze amakholori amaningi.
Amathiphu Okunciphisa Ama-Sweeteners
UDkt. Lee ukhumbuza i-dieters ukuthi izinyo elimnandi kuyinto efundiwe. "Njenganoma imuphi umkhuba, ungaziqeqesha kabusha," usho kanje.
Futhi uDkt. Goldfarb uyavuma ukuthi isinyathelo sokuqala esingcono kakhulu ukuhlela kabusha izinhlelo zakho zokudla. Uhlinzeka ngamasu ambalwa okusiza ukunciphisa ukuthembela kwakho kuma-amaswidi:
- Yidla ingxenye yalokho okufunayo bese udla kancane. Uzozizwa ugcwele uma udla kancane bese ulwisana nesilingo sokuqeda ipuleti yokudla ngoba nje likhona. Ukudla kancane kancane kusiza isisu sakho futhi ubuchopho bakho buyasabela ekudleni okudlile. Ama-dieters amaningi abiza lokhu "okudliwayo okucabangayo" futhi athole ukuthi enye yezindlela ezingcono kakhulu zokunqanda emuva ushukela nezinhlamvu zesabelo ngokujwayelekile.
- Yenza izinqumo zokudla okunempilo . Faka amafutha enempilo ekudleni kwakho njengoba zizovimbela ukudla kwakho ushukela. Engeza i- avocado esikhwameni sakho noma kuma-saladi noma udle i- salmon noma i-tuna ekhonza eyodwa ukuze udle ukwaneliseka.
- Zinike isikhathi sokugcina. Nciphisa ushukela wakho udle isikhathi esingaphezu kwamasonto amabili bese uvele ume. Uyomangala ukuthi kulula kanjani. Ukunquma emuva ushukela kuzophinde kukunikeze igumbi lesabelomali sakho ukuze ujabulele ukudla okunomsoco okunomsoco okunomsoco.
- Finyelela ochwepheshe uma ungakwazi ukusika ushukela ngokwakho. Ukufuna ukunakekelwa komhlengikazi noma umsoco wokudla kungaba yindawo enhle yokuqala.
Ama-sweeteners okufakelwa angasiza amanye ama-dieters alahlekelwe isisindo. Kodwa ochwepheshe abaningi bahlale bekhathazekile ngemiphumela emibi kanye nokuzuza kwesisindo. Ngakho-ke zama ukukhetha ukudla okunomsoco okwenziwe ngokwemvelo njengezithelo ezigcwele ukuze ukwanelise izinyosi zakho ezimnandi futhi usebenzise amavithamini, amaminerali nezinye izinzuzo zokudla okuphelele. Futhi finyelela eqenjini lakho lokunakekelwa kwezempilo uma ukhathazekile ngemiphumela emibi ye-sweeteners yokufakelwa noma isidingo sokusiza ukusika emuva.
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