ʻO wai ka mea ʻoi aku ke olakino? ʻO nā mea ʻono hanalima vs

Anter

• ʻO ka ʻaoʻao ʻaʻohe o ka ʻono o nā mea ʻono a me ke kō
• ʻO Aspartame
• ʻO Sucralose
• Saccharin
• Agave Nectar
• Stevia
• Xylitol
• Nānā no

ʻAʻole ia he mea huna—ʻaʻole maikaʻi ka nui o ke kō no kou kino, mai ka hoʻoulu ʻana i ka ʻeha a hiki i ka hoʻonui ʻana i ka manawa e ulu ai ka momona a me ka maʻi puʻuwai. No kēia mau kumu, ʻōlelo ka American Heart Association (AHA) i ka palena o ka ʻAmelika i kā lākou ʻai ʻana i ke kō i hoʻohui ʻia i 6 teaspoons no nā wahine a me 9 teaspoons no nā kāne.

Akā ʻoi aku ka maikaʻi o nā mea pani kō? Aia kekahi mea ʻono hoʻokahi maikaʻi loa? Ua huli mākou i nā pono olakino a me nā meaʻai no ka papa inoa sweeteners kuʻuna maʻamau a me ka hoʻohaʻahaʻa pono ʻepekema o nā meaʻono a me kō.

ʻO ka ʻaoʻao ʻaʻohe o ka ʻono o nā mea ʻono a me ke kō

Me he mea lā ua hoʻokō ʻia kahi manaʻo kupanaha i loko o kahi ʻeke liʻiliʻi a waihoʻoluʻu. Hiki iā ʻoe ke leʻaleʻa i kāu kofe maikaʻi a ʻono hoʻi me ka ʻole o kekahi calorie keu. Akā i nā makahiki, ua hoʻokumu ʻia nā manaʻo kūpono e hōʻike ana i nā mea ʻono kūlohelohe hiki ke alakaʻi maoli i ka piʻi paona.

"Hoʻoulu ka mea ʻono artificial i ko mākou kino e hana i ka insulin hormone loaʻa ke kaumaha, kahi e mālama ai ke kino i nā calorie e like me ka momona," wahi a Morrison. A ʻoiai i loko o nā ʻōlelo o ka AHA i hala aku nei ua ʻōlelo ʻia ua hiki i nā mea hoʻonaninani pono ʻole ke kōkua i ka poʻe e piʻi a mālama i nā kaupaona pahuhopu, ua ʻōlelo pū lākou he palena nā hōʻike a no laila ʻaʻohe mea maopopo. (Pili: No ke aha e hiki ai i kahi Low-Sugar a No-Sugar Diet ke lilo i manaʻo maikaʻi ʻole)

Eia kekahi, ʻo ka nui o nā pani kō i loaʻa i nā meaʻai meaʻai a me nā mea inu ua piha i nā kemika, hiki ke hoʻopilikia i kāu ʻōnaehana pale. "Ke komo nei mākou i kēia mau kemika, pono e hana ikaika i ko mākou kino e metabolize ia mau mea, me ka waiho ʻana i nā kumuwaiwai e hoʻoliʻiliʻi i ko mākou kino mai nā kemika he nui a mākou i loaʻa ai i ke kaiapuni," wahi a Jeffrey Morrison, MD, he kauka a he aʻoaʻo aʻoaʻo no Nā hui hoʻoikaika kino Equinox.

Akā ke hiki mai i nā mea momona, ʻo wai nā lawehala maikaʻi ʻole? He aha ka mea ʻono maikaʻi loa? Ke kaupaona nei ʻoe i nā pono a me nā pōʻino o nā mea ʻono a me ke kō, e heluhelu no kāu alakaʻi i ka maikaʻi a me ka maikaʻi ʻole o kēia papa inoa meaʻono.

ʻO Aspartame

Kūʻai ʻia ma lalo o nā inoa e like me NutraSweet® a me Equal®, ʻo aspartame kekahi o nā mea ʻono i hoʻopaʻapaʻa a aʻo ʻia ma ka mākeke.ʻO ka ʻoiaʻiʻo, "i ka makahiki 1994, ʻo 75 ka nui o nā hoʻopiʻi lāʻau ʻole a pau i ka FDA i pane aku i ka aspartame," wahi a Cynthia Pasquella-Garcia, he mea lapaʻau meaʻai a me ka holistic practitioner. ʻO kēlā mau huhū mai ka luaʻi a me nā poʻo poʻo i ka ʻeha o ka ʻōpū a me ka maʻi ʻaʻai.

ʻO Aspartame vs. Sugar: ʻAʻohe calorie ʻo Aspartame a hoʻohana pinepine ʻia no ka kuke ʻana. Loaʻa iā ia kahi broth o nā mea ʻike ʻole, e like me ka phenylalanine, aspartic acid, a me ka methanol.

"ʻO ka methanol mai ka aspartame e haki i ke kino e lilo i formaldehyde, a laila hoʻololi ʻia i acidic formic," wahi a Pasquella-Garcia. "Hiki i kēia ke alakaʻi i ka acidosis metabolic, kahi kūlana kahi nui loa ka waikawa i ke kino a hiki i ka maʻi." ʻOiai ua aʻo nui ʻia ka pilina o ka aspartame i nā pilikia olakino, ʻaʻole liʻiliʻi nā mea hōʻike e hoʻopaʻa ʻia mai nā papa. Ua hoʻonohonoho ka Food and Drug Administration (FDA) i ka ʻai ʻana i kēlā me kēia lā (ADI) ma 50 mg/kg o ke kaumaha o ke kino, e like me 20 mau kini o nā mea inu aspartame-sweetened no ka wahine 140-paona.

ʻO Sucralose

ʻIke ʻia ʻo Splenda (a kūʻai ʻia ʻo Sukrana, SucraPlus, Candys, a me Nevella), ua hoʻomohala mua ʻia ka sucralose i nā makahiki 1970 e nā ʻepekema e hoʻāʻo nei e hana i kahi insecticide. Manaʻo pinepine ʻia ʻo Splenda ma ke ʻano he mea ʻono maoli no ka mea mai ke kō, akā i ka wā o ke kaʻina hana, ua hoʻololi ʻia kekahi o kāna mau mole me nā ʻātoma chlorine. (E pili ana: Pehea e ʻoki ai i ke kō i loko o 30 mau lā - me ka hele ʻole o ka pupule)

ʻO Sucralose vs. Sugar: Ma ka ʻaoʻao kiʻekiʻe, ʻaʻohe hopena o ka sucralose i nā pae kō glucose manawa koke a lōʻihi paha. "Ke hele nei ʻo Splenda i ke kino me ka liʻiliʻi o ka absorption, a ʻoiai he 600 mau manawa ʻoi aku ka ʻono ma mua o ke kō, ʻaʻohe hopena i ke kō koko," wahi a Keri Glassman, R.D., kahi meaʻai meaʻai a me ka mea kākau o ka Slim Calm Sexy Diet.

ʻOiai ua hopohopo ka poʻe hopohopo no ka hiki ke omo ʻia ke klorine i ka sucralose e ke kino ma nā liʻiliʻi. I ka 1998, ua hoʻopau ka FDA ma kahi o 100 mau noiʻi hoʻokolohua a ʻike he ʻaʻohe hopena carcinogenic a i ʻole pilikia e pili ana. He ʻumi mau makahiki ma hope mai, ua hoʻopau ʻo Duke University i kahi haʻawina he 12 pule—i uku kālā ʻia e ka ʻoihana kō—e lawelawe ana iā Splenda i nā ʻiole a ua ʻike ʻo ia ua hoʻopau i ka bacteria maikaʻi a hoʻemi i ka fecal microflora i loko o ka ʻōpū. "He mea koʻikoʻi nā ʻike (ʻoiai lākou i loko o nā holoholona) no ka mea ua hōʻemi ʻo Splenda i nā probiotics, kahi mea nui i ka mālama ʻana i kahi ʻōnaehana digestive olakino," wahi a Ashley Koff, R.D., he meaʻai meaʻai i hoʻopaʻa ʻia a hoʻokumu i ka The Better Nutrition Program. Hoʻonohonoho ʻia ʻo ADI i kēia manawa ma 5 mg / kg o ke kaumaha o ke kino, ʻo ia hoʻi kahi wahine 140-paona hiki ke loaʻa maʻalahi iā 30 packet o Splenda i kēlā me kēia lā. (He mea pono nō hoʻi e heluhelu: Pehea i hoʻohuli ai ka ʻĀina Sugar iā mākou āpau e inaina i ka momona)

Saccharin

ʻO ka saccharin ka mea i ʻike nui ʻia ʻo Sweet 'N Low, ʻo ia kekahi o nā mea pani kōpaʻa haʻahaʻa haʻahaʻa kahiko loa i loaʻa. He koho i ʻāpono ʻia e ka FDA i hoʻāʻo nui ʻia, e hāʻawi ana i ka make o nā hōʻike hakakā.

Saccharin vs. Sugar: Ua hoʻokaʻawale mua ʻia ʻo Saccharin ma ke ʻano he carcinogen i nā makahiki 70, i ka wā i hoʻopili ai ka noiʻi ʻana iā ia i ka maʻi maʻi maʻi maʻi ma nā ʻiole lab. Eia naʻe, ua hoʻokuʻu ʻia ka pāpā i ka hopena o 2000s i ka wā i hōʻike ʻia ai nā noiʻi ma hope he ʻokoʻa ka ʻiole i kā lākou mimi ma mua o ke kanaka. ʻOiai, ʻōlelo pinepine ʻia nā wahine hāpai e hoʻohana liʻiliʻi i ka saccharin.

E pili ana i nā pōmaikaʻi hōʻemi kino, ʻaʻohe kalori o ka saccharin a hāpai ʻole i nā kiʻekiʻe o ke kō glucose, akā manaʻo ka poʻe dietitians hiki ke hoʻopili ʻia ka mea momona i ka loaʻa kaumaha. "ʻO ka mea maʻamau i ka wā e ʻai ai kekahi i ka meaʻai ʻono, manaʻo ke kino e hele pū me kēlā meaʻai, akā inā ʻaʻole i loaʻa i ke kino kēlā mau calorie, ʻike ʻo ia iā lākou ma nā wahi ʻē aʻe," wahi a Glassman. "No laila, no kēlā me kēia calorie āu e manaʻo ai e mālama ʻoe ma ke koho ʻana i kahi mea ʻono kūlohelohe, e loaʻa paha iā ʻoe ma ka ʻai ʻana i nā calorie hou aʻe i ka hopena." ʻO ka ADI no ka saccharin he 5 mg / kg o ke kino kahi like o ka wahine 140 paona e ʻai ana 9 a 12 mau ʻeke o ka mea momona. (Pili: He aha kāu e ʻike ai e pili ana i nā mea hoʻonani ʻimi hoʻopunipuni hou)

Agave Nectar

ʻAʻole pololei ʻo Agave ʻimi hoʻopunipuni mea hoʻonanea. Hoʻohana ʻia ia ma ke ʻano he ʻokoʻa i ke kō, ka meli, a me ka syrup a hana ʻia mai ka mea kanu agave. ʻOiai ua hana maoli ʻia nā ʻano OG o ka agave syrup, ʻo ka hapa nui o nā mea i loaʻa i nā hale kūʻai nui i kēia manawa ua hana ʻia a hoʻomaʻemaʻe ʻia paha. ʻOi aku ka momona o 1.5 mau manawa ma mua o ke kō, no laila hiki iā ʻoe ke hoʻohana i ka liʻiliʻi. Mai pūʻiwa i ka loaʻa ʻana iā ia i loko o nā kaola ʻai, ketchup, a me kekahi mau mea ʻono.

Agave vs. Sugar: "He haʻahaʻa glycemic index ʻo Agave nectar, ʻo ia hoʻi, ʻoi aku ka lohi o kēia ʻano kōpaʻa e ke kino no laila e hoʻohaʻahaʻa i ke kō koko a me ka emi o ke kō ma mua o nā ʻano kōpaʻa ʻē aʻe," wahi a Glassman. Eia nō naʻe, hoʻokumu ʻia ke agave, no laila ʻaʻole ʻokoʻa ia mai ka syrup kānana fructose kiʻekiʻe, i hiki ke loaʻa nā hopena olakino maikaʻi a hoʻonui i nā pae triglyceride. Hoʻohana nā mea hana agave ʻokoʻa i nā huina o nā fructose i hoʻomaʻemaʻe ʻia, kekahi o nā ʻāpana kō kō mua o agave, kahi i like me ka syrup kānana fructose kiʻekiʻe a hiki i kekahi manawa ke ʻoi aku ka noʻonoʻo.

ʻOiai aia ka inulin i loko o ka lāʻau agave—he fiber maikaʻi, hiki ʻole ke hoʻoheheʻe ʻia, ʻaʻohe nui o ka inulin i koe i ka nectar agave ma hope o ka hana ʻana. "ʻO kekahi o nā hopena o ka agave nectar ʻo ia ke kumu o ke ʻano o ka momona momona, kahi e hōʻiliʻili ai nā molekala kō i loko o ke ake, e hoʻoulu ai i ka pehu a me ka pōʻino o ke ake," wahi a Morrison.

"Hiki iā Agave ke loaʻa nā pono olakino kupaianaha, akā nui nā mana o ke agave ma ka mākeke e hoʻomaʻemaʻe ʻia me ka kemika," i hoʻopuka ʻia e Pasquella-Garcia. Paipai ʻo ia i ka agave maka, ʻokanika, a me ʻole i hoʻomehana ʻia no ka mea ua ʻōlelo ʻia he anti-inflammatory, antimicrobial, a me nā mea hiki ke pale ʻia ke pale inā e hoʻopau ʻia (a ma loko o nā alakaʻi AHA ma lalo o 6 teaspoons i kēlā me kēia lā ka huina o ke kō i hoʻohui ʻia).

Stevia

ʻO ka poʻe aloha o kēia lau nahele ʻAmelika Hema makemake ia i ke kō papaʻaina maʻamau ma muli o ka hoʻopiʻi ʻole-calorie. Loaʻa ia ma nā ʻano pauda a me ka wai a ʻike ka poʻe meaʻai meaʻai he mea kemika-a ʻole ke kino. (ʻOi aku ka nui o nā kaʻao: ʻaʻole, ʻaʻohe kō o ka maiʻa ma mua o kahi donut.)

ʻO Stevia vs. Sugar: I ka makahiki 2008, ua haʻi ka FDA i ka stevia i "manaʻo nui ʻia he palekana," ʻo ia hoʻi hiki ke hoʻohana ʻia ma ke ʻano he pani kō. Ua hōʻike ʻia nā haʻawina e hiki i ka stevia ke hoʻohaʻahaʻa i ka pae o ka insulin, e lilo ia i koho maikaʻi no ka poʻe maʻi maʻi maʻi, ʻoiai ke hopohopo nei kekahi e pili ana i nā ʻano mea ʻono e hoʻohana ana i ka stevia. "ʻOiai ʻike ʻia ʻo stevia he palekana, ʻaʻole mākou ʻike e pili ana i nā hoʻohuihui āpau i kūʻai ʻia aku i nā supermarkets," wahi a Koff. Ua hāʻawi ʻo ke Kōmike Hoʻokele Joint FAO / WHO ma nā mea hoʻohui meaʻai (JECFA) iā ia he ADI o 4 mg / kg (a i ʻole 12 mg / kg kino paona no steviol glycoside) ʻo ia hoʻi ka mea e hiki i kahi kanaka 150 paona ke hoʻopau ma kahi o 30 mau ʻeke.

Xylitol

Me ka ʻono like loa me ke kō, ʻike ʻia kēia waiʻona koʻikoʻi kaulana i loaʻa mai ka ʻili birch i loko o nā huaʻai a me nā mea kanu a hana ʻia i loko o ke kino. Loaʻa iā Xylitol ma kahi o 2.4 calories i ka gram, he 100 pākēneka o ka momona o ka papa ʻaina, a ke hoʻohui ʻia i nā meaʻai hiki ke kōkua iā lākou e noho mākū a me nā ʻano. (Eia nā mea hou aʻe e pili ana i nā wai ʻākela a inā olakino lākou a i ʻole.)

Xylitol vs. Sugar: ʻO ka poʻe kākoʻo o kēia koho i hoʻoponopono ʻia e FDA ke makemake i ka mea ʻono ʻole caloric no ka mea he palekana ia no ka maʻi maʻi maʻi a ua hōʻike ʻia ka noiʻi e hāpai ana i ka olakino niho. "E like me stevia, he kūlohelohe ka xylitol, akā ʻaʻole ia e lawe ʻia mai ka digestive tract, no laila inā nui ka mea e hoʻopau ʻia, hiki iā ia ke kumu i ka neʻe ʻana o ka ʻōpū," wahi a Morrison. ʻO ka hapa nui o nā huahana i loaʻa i ka xylitol e kau nei i nā ʻōlelo aʻoaʻo e pili ana i nā hopena laxative-like. ʻAʻole i kuhikuhi ʻia ka ADI no xylitol, ʻo ia hoʻi, ʻaʻohe palena i hiki ke hoʻopilikia i kou olakino. (E pili pū ana: Pehea i hoʻopaʻa hope ai kekahi wahine i kāna makemake ʻana i ke kō)

Nānā no