ʻO 8 Sugars 'Healthy' a me nā meaʻono e hōʻeha paha

Anter

• 1. Ke kō kōpaʻa
• 2. Saccharin
• 3. ʻO Aspartame
• 4. ʻO Sucralose
• 5. ʻO Acesulfame K
• 6. Xylitol
• 7. Agave nectar
• 8. Sorbitol
• Pono e kaupalena ʻia nā ʻano kō a pau
• Ke laina lalo

ʻO ka nui o nā kō a me nā meaʻono i kūʻai ʻia aku ma ke ʻano he olakino ʻē aʻe i ke kō kō.

ʻO ka poʻe e ʻimi ana e ʻokiʻoki i nā calorie a hoʻoliʻiliʻi i ka lawe ʻana i ke kō e huli pinepine i kēia mau huahana ke ʻimi nei i kahi pani maʻalahi e hōʻono i nā mea i hoʻomoʻa ʻia a me nā inu.

Eia nō naʻe, i kekahi mau hihia, hiki i kēia mau mea pani ke hana i nā mea ʻoi aku ka maikaʻi ma mua o ka maikaʻi ke hiki mai i kou olakino.

Eia nā 8 kō "olakino" a me nā meaʻono e hoʻopōʻino paha.

1. Ke kō kōpaʻa

Loaʻa ke kō kō maʻa mai ke kō, kahi mea kanu ma nā wahi wela o ka honua, e like me Asia Hema. Loaʻa iā 40-45% o ka nui o nā kō i hana ʻia ma United States (1).

Hoʻohana ʻia e hoʻonanea i nā mea āpau mai nā mea ʻono a me nā mea inu wela a makemake pinepine ʻia ma mua o nā ʻano kō aʻe ma muli o ka maʻalahi, loaʻa ākea, a me ka ʻono, ʻono momona iki ().

Eia nō naʻe, ʻo ke kō kō maoli e kūʻai ʻia pinepine ʻia ma ke ʻano he koho olakino i kō kō maʻamau, ʻaʻohe ʻokoʻa maoli ma waena o lākou.

I ka ʻoiaʻiʻo, kūlike nā mea ʻelua i ka ʻōlelo o ka hoʻohui kemika a hana ʻia e ka sukuka, kahi mole i hana ʻia e nā anakahi o nā sugars maʻalahi, e like me ka glucose a me ka fructose (3).

E like me ke kō maʻamau, ʻo ka ʻai ʻana i ke kō kō nui hiki ke kōkua i ka loaʻa ʻana o ke kaumaha a hoʻoliʻiliʻi paha i ka hoʻomohala ʻana i nā kūlana mau e like me ka maʻi puʻuwai a me ka maʻi kō ().

Hōʻuluʻulu Manaʻo E like me ke kō maʻamau, kō kō kō
i hana ʻia e ka sukrosa a hiki ke kōkua i ka loaʻa ʻana o ke kaumaha a me ka hoʻomohala maʻi ʻana inā
pau i ka nui.

2. Saccharin

ʻO Saccharin kahi mea hoʻonani hana i hoʻohana pinepine ʻia ma ke ʻano he pani kō i nā mea inu momona a me nā candies haʻahaʻa, a me nā mea momona.

Ma muli o ka hiki ʻole i kou kino ke hoʻoulu iā ia, ua manaʻo ʻia he mea hoʻonanea non-nutritive, ʻo ia hoʻi ʻaʻole ia e hāʻawi i nā calorie a i ʻole nā ​​carbs i kāu papaʻai ().

Kuhi kekahi mau noiʻi e hoʻohana ana i nā mea hōʻona calorie-ʻole e like me saccharin ma kahi o ke kō maʻamau e hiki ai ke hōʻemi i ka lawe ʻana i ka calorie e kākoʻo i ka pohō kaumaha ().

Eia nō naʻe, e hōʻeha paha ka saccharin i kou olakino.

Ua ʻike ʻia kekahi mau noiʻi holoholona e hiki i ka ʻai ʻana i ka saccharin ke alakaʻi i ka hoʻololi ʻana i loko o ka ʻōpū microbiome a hoʻoliʻiliʻi paha i nā koʻohune ʻōpū maikaʻi, kahi mea nui i nā mea āpau mai ka hana pale a ka ola digestive (,,)

Hoʻopili pū ʻia nā disruptions i nā bacteria maikaʻi i loko o kou ʻōpū i nā pilikia olakino, e like me ka momona, ka maʻi ʻōpū (IBD), a me ka maʻi ʻaʻa kala ().

Eia nō naʻe, pono hou ʻia kahi noiʻi hou e loiloi i ka hopena o ka saccharin i ka olakino olakino āpau.

Hōʻuluʻulu Manaʻo ʻO Saccharin kahi mea momona momona ʻole
Hiki ke kōkua i ka pohō kaumaha ma ka hōʻemi ʻana i ka lawe ʻana o ka calorie. Eia nō naʻe, hoʻololi paha ia i kāu
ʻōpū microbiome, i pili i nā ʻano o ke olakino a me nā maʻi.

3. ʻO Aspartame

ʻO Aspartame kahi mea hoʻonanea hoʻonaninani kaulana i ʻike pinepine ʻia i nā huahana papaʻai, e like me ka soda-kō ʻole, nā kalima, nā yogurts, a me nā candies.

E like me nā mea ʻono hana ʻē aʻe, manuahi ia o nā carbs a me nā calorie, e lilo ana i mea koho i waena o ka poʻe e nānā ana e hoʻonui i ka pohō kaumaha.

ʻLelo ʻia, hōʻike kekahi mau noiʻi e hoʻopōʻino paha ka aspartame i kou pūhaka a me kou olakino.

ʻO kahi laʻana, hoʻokahi loiloi o 12 mau noiʻi i loaʻa i ka hoʻohana ʻana i ka aspartame ma kahi o ke kō ʻaʻole i hoʻemi i ka lawe ʻana i ka calorie a i ʻole ke kaumaha o ke kino ().

ʻO ka mea hou aku, ke hoʻohālikelike ʻia i ke kō, ua hoʻopili ʻia ka aspartame i nā pae haʻahaʻa o HDL (maikaʻi) kolesterol, a he mea ia e pilikia ai ka maʻi puʻuwai ().

Wahi a kekahi poʻe he kumu paha ia e like me ke poʻo o ke poʻo, ka palaho, a me ke kaumaha, ʻoiai e pono ai ka noiʻi hou aku e pili ana i kēia mau hopena hopena.

Hōʻuluʻulu Manaʻo ʻO Aspartame kahi hana kīnā ʻole calorie
meaʻono i hoʻohui pinepine ʻia i nā huahana papaʻai. Hoʻokahi loiloi i loaʻa ʻaʻole paha
kōkua i ka hōʻemi ʻana i ka lawe ʻana o ka calorie a i ʻole ke kaumaha o ke kino, hoʻohālikelike ʻia i ke kō kō.

4. ʻO Sucralose

ʻO Sucralose ka mea i ʻike pinepine ʻia ma ka zero-calorie synthetic sweetener Splenda, kahi e hoʻohana pinepine ʻia ma kahi o ke kō e hoʻonoe ai i nā mea inu wela e like me ke kope a me ke tī.

Hōʻike ka nui o nā noiʻi ʻaʻole ia e hoʻopili i nā pae kō kō a i ʻole hoʻololi i nā hormones i pili i ka kaohi kō kō i ke kekelē like me ke kō (,,).

Eia nō naʻe, ua hōʻike ʻia kahi noiʻi i ka ʻai ʻana i ka sucralose i hoʻonui ʻia ke kō a me nā kiʻekiʻe o ka insulin i 17 mau kānaka momona i hoʻohana ʻole i nā meaʻono non-nutritive ().

ʻO ka mea hou aʻe, hōʻike kekahi mau noiʻi e loaʻa paha i kēia mea ʻono nā hopena ʻino ʻē aʻe.

ʻO kahi laʻana, ua ʻike ʻia kekahi mau noiʻi holoholona e pili ana ka sucralose i nā hoʻoliʻiliʻi o nā koʻohune maikaʻi maikaʻi, kahi kiʻekiʻe o ka mumū, a me ka hoʻonui ʻia o ka loaʻa kaumaha (,,).

Hiki ke hoʻoweliweli i ka hoʻomoʻa ʻana me ka sucralose ma muli o ke kūkulu ʻia ʻana o nā chloropropanols, nā mea hoʻohui kemika i manaʻo ʻia he ʻawahia (,).

Hōʻuluʻulu Manaʻo Loaʻa ʻo Sucralose ma Splenda.
Hōʻike ka noiʻi e hoʻoliʻiliʻi paha kēia mea momona i nā hua bacteria maikaʻi.
hoʻonui i ka hoʻowahāwahā, a alakaʻi i ka loaʻa kaumaha.

5. ʻO Acesulfame K

Hoʻohui pinepine ʻia ʻo Acesulfame K, i kapa ʻia ʻo acesulfame potassium a i ʻole Ace-K, me nā mea ʻono ʻē aʻe ma muli o kona ʻono iki.

ʻIke mau ʻia ʻo Ace-K i loko o nā mea ʻaʻala hau, nā mea i hoʻomoʻa ʻia, nā mea ʻala, a me nā mea ʻono haʻahaʻa haʻahaʻa. ʻO ia kekahi o nā meaʻono hoʻonaninani paʻa paʻa wela ().

ʻOiai manaʻo ʻia he palekana ia e ka Food and Drug Administration (FDA), ʻo Ace-K ka mea i koe o kekahi o nā mea ʻono hoʻopunipuni loa i hoʻopaʻapaʻa.

I ka ʻoiaʻiʻo, ua kāhea kekahi mau mea noiʻi no ka loiloi hou ʻana i nā hopena o ke kanesa hiki ke loaʻa, e kuhikuhi ana i nā ʻano hoʻokolohua lawa ʻole a hemahema hoʻi i hoʻohana mua ʻia e hoʻoholo ai i kona palekana ().

ʻOiai hoʻokahi 40 mau pule i ʻike ʻia ʻaʻohe hopena o ka maʻi ʻaʻa ʻo Ace-K i nāʻiole, ʻaʻohe noiʻi ʻē aʻe i loiloi inā pili paha i ka ulu ʻana o ka maʻi ʻaʻai ().

Hoʻohui ʻia, hōʻike kekahi mau noiʻi e hoʻopōʻino paha ka hōʻike lōʻihi ʻana i nā ʻaoʻao ʻē aʻe o kou olakino.

ʻO kahi laʻana, hoʻokahi 40-mau pule iole i hoʻopaʻa ʻia i hoʻohana pinepine ʻia i ka hana noʻonoʻo Ace-K a me ka hoʻomanaʻo ʻana ().

Ua hōʻike ʻia kahi noiʻi ʻiole ʻehā pule i hōʻike ʻia ua hoʻonui ʻo Ace-K i ka loaʻa o ke kaumaha i nā holoholona kāne a ua hoʻololi maikaʻi ʻole i nā bacteria i nā kāne ʻelua ().

Eia nō naʻe, pono ʻia nā haʻawina kanaka kiʻekiʻe kiʻekiʻe e kālailai i ka palekana a me nā hopena ʻē aʻe o Ace-K.

Hōʻuluʻulu Manaʻo ʻO Ace-K kahi mea ʻono hoʻopunipuni ia
hui ʻia me nā mea ʻono ʻē aʻe i nā meaʻai he nui. ʻO ka noiʻi e pili ana i kona palekana
ua nīnau ʻia, a ua hōʻike ʻia nā noiʻi holoholona e loaʻa paha iā ia kekahi mau mea maikaʻi ʻole
hopena

6. Xylitol

ʻO Xylitol kahi ʻalekiko kō i lawe ʻia mai nā lāʻau birch a hoʻohui ʻia i ka nui o nā nau, nā mints, a me nā niho ʻāpala.

Hoʻohālikelike ʻia i ke kō kō, loaʻa iā ia kahi index glycemic haʻahaʻa haʻahaʻa (GI), ʻo ia hoʻi ʻaʻole e hāpai i kāu kō a me nā pae o ka insulin i ka nui e like me ke kō ().

Hoʻohui ʻia, hōʻike ʻia kahi noiʻi e pono paha ka hopena o xylitol i ka pale ʻana i nā lua niho i nā keiki me ka liʻiliʻi o ka hopena maikaʻi ʻole ().

Ua pili pū kekahi me nā pono olakino ʻē aʻe i nā haʻawina holoholona a me nā paipu hoʻowalewale, e like me ka hoʻoliʻiliʻi o ka ulu ʻana o ka maʻi a hoʻonui ʻia ka nui o ka iwi a me ka hana collagen (,,).

Eia nō naʻe, hiki i ka xylitol ke loaʻa i kahi hopena laxative i nā kiʻekiʻena a hana i nā haunaele digestive, e like me nā noho humuhumu a me ke kinoea ().

Hiki paha ke hoʻonāukiuki i nā hōʻailona i ka poʻe me ka huhū o ka bowel syndrome (IBS), kahi ʻano maʻi mau e hoʻopili i ka ʻōpū nui a hana i nā ʻōuli e like me ka ʻeha o ka ʻōpū, ke kinoea, ka maʻi diarrhea, a me ka constipation ().

No kēia kumu, koi pinepine ʻia e hoʻomaka me kahi lāʻau liʻiliʻi a hana lohi i kou ala i luna e nānā i kou ahonui i ka xylitol a i ʻole nā ​​ʻalekohola kō.

Eia kekahi, e hoʻomanaʻo he ʻona nui ka xylitol i nā ʻīlio a hiki ke hoʻohaʻahaʻa i ke kō kō, a me ke kī ʻole o ka ate, a me ka make (,).

Hōʻuluʻulu Manaʻo ʻO Xylitol kahi ʻalekika kō i hala
hoʻopili ʻia i kekahi mau pono olakino. Eia nō naʻe, i nā nui, kumu paha ia
nā pilikia digestive no kekahi, me nā mea me IBS. Hoʻohui, ʻawaʻawa nui ia i nā ʻīlio.

7. Agave nectar

ʻO Agave nectar, a me agave syrup, kahi mea momona momona i loaʻa mai nā ʻano ʻano like ʻole o ka mea ulu agave.

Hoʻonani pinepine ʻia ia ma ke ʻano he olakino kūʻokoʻa i ke kō kō maʻamau, ʻoiai he GI haʻahaʻa kāna, kahi ana o ka hoʻonui ʻana o kahi meaʻai i kāu mau kō kō (().

Hoʻokumu mua ʻia ʻo Agave nectar o ka fructose, kahi ʻano kō maʻalahi e pili ʻole i ke kō a me nā pae o ka insulin ().

No laila, hoʻohana pinepine ʻia i nā mea ono a me nā meaʻai māmā i kūʻai ʻia e like me ke kūpono no ka poʻe me ka maʻi kō.

Eia nō naʻe, hōʻike ʻia nā noiʻi e pili ana ka lawe ʻana i ka fructose mau me ka nui o ka makaʻu o ka maʻi momona a me ke kūpaʻa ʻana o ka insulin, ka mea e hōʻino ai i ka kaohi kō kō i ka holo lōʻihi (,).

Hiki paha i ka lawe ʻana o Fructose ke hoʻonui i ka LDL (maikaʻi) kolesterol a me nā pae triglyceride, nā kumu pilikia nui no ka maʻi puʻuwai ().

Hōʻuluʻulu Manaʻo He GI haʻahaʻa kā Agave nectar a ʻaʻole pili
nā kō kō kō i ka wā pōkole. Eia nō naʻe, hiki ke hoʻonui i kāu makaʻu o
maʻi maʻi akepaʻa, kūpaʻa insulina, kiʻekiʻe kolesterol, a hoʻonui ʻia
pae triglyceride i ka wā lōʻihi.

8. Sorbitol

ʻO Sorbitol kahi ʻalekiko kō i loaʻa kūlohelohe i loaʻa i nā hua a me nā mea kanu.

ʻAʻole like me nā mea ʻono ʻē aʻe, aia ma kahi o 60% wale nō o ka mana momona o ke kō kō a loaʻa ka hapakolu a ʻoi o nā calories (40).

ʻIke ʻia ʻo Sorbitol no ka waha onaona, ʻono ʻono, a me ka ʻoluʻolu ma hope, e lilo ana i mea hoʻohui maikaʻi loa i nā inu kō a me nā meaʻai ʻole.

ʻOiai e manaʻo ʻia he palekana ia, hana ia ma ke ʻano he laxative e ka hoʻoulu ʻana i ka neʻe ʻana o kāu tract digestive (40).

ʻO ka ʻai ʻana i ka nui o ka sorbitol hiki ke hana i nā pilikia digestive e like me ka bloating, ke kinoea, ʻeha o ka ʻōpū, cramp, a me ka diarrhea, no ka poʻe me IBS (,,).

No laila, ʻoi aku ka maikaʻi o ka hoʻohaʻahaʻa i kāu lawe ʻana a e noʻonoʻo pono inā ʻike ʻoe i nā hopena maikaʻi ʻole.

Hōʻuluʻulu Manaʻo ʻO Sorbitol kahi waiʻona kō i loko
ʻoi aku ka nui o nā calorie ma mua o ke kō a hoʻohui pinepine ʻia i nā meaʻai a me nā mea inu kō ʻole. I loko o
kekahi mau hihia, hiki ke kumu i nā pilikia digestive ma muli o kāna hopena laxative.

Pono e kaupalena ʻia nā ʻano kō a pau

ʻOiai nā ʻano olakino olakino o nā kō a me nā meaʻono hiki ke hōʻino ke hoʻopau ʻia i ka nui.

ʻO kahi laʻana, manaʻo pinepine ʻia ka meli maka i kahi koho maikaʻi aʻe i ke kō kō, ma muli o kona hiki ke paipai i ka hōʻeha ʻana o ka ʻeha, nā pae triglyceride haʻahaʻa, a hoʻēmi i nā koleke a me LDL (ʻino) kolesterol (,).

Eia nō naʻe, kiʻekiʻe ia i nā calorie, kau ʻia me ke kō, a hiki ke kōkua i ka loaʻa ʻana o ke kaumaha ma mua o ka manawa.

He mea nui e hoʻomaopopo i ka ʻai nui ʻana i kēlā me kēia ʻano kō - ʻoiai nā meaʻono maoli e like me ka meli a me ka maple syrup - hiki ke hōʻeha i kou olakino.

Hōʻike nā noiʻi e pili ana ka nui o ka lawe ʻana i ke kō me ka nui o ka makaʻu o ka puʻuwai, kaumaha, loaʻa ke kaumaha, a me ka hōʻino ʻia o ke kō kō ((,).

I kēia manawa, ʻike pinepine ʻia nā mea hoʻonaninani a me nā waiʻona kō i loko o nā meaʻai i hana ʻia a pauma nui ʻia me nā mea hoʻohui a me nā preservatives, ka hapa nui o ia mau mea e kau palena ʻia ma ka papaʻai olakino pū kekahi.

No laila, ʻoi aku ka maikaʻi o ka hoʻopili ʻana i kāu lawe ʻana o nā ʻano kō a pau i hoʻohui ʻia, me nā kō a me nā mea ʻono e like me ka kō niu, ka meli, a me ka syrup maple.

Ma kahi o, e leʻaleʻa i kāu mau meaʻono punahele mai kēlā manawa a kēia manawa me ka huina o nā hua, nā lau, nā protein, a me nā momona momona ma ke ʻano he papaʻai momona a maikaʻi hoʻi.

Hōʻuluʻulu Manaʻo ʻOiai nā sugars olakino a me nā meaʻono
pōʻino i nā nui. ʻO ke kūpono, nā ʻano kō a me nā mea ʻono a pau loa e pono ai
kaupalena ʻia i ka papaʻai olakino.

Ke laina lalo

Hiki i nā sugars a me nā mea ʻono ke hoʻolaha ʻia ke olakino me ka papa inoa lōʻihi o nā hopena ʻē aʻe.

ʻOiai ʻoi aku ka haʻahaʻa o kekahi o nā calorie a me nā kalakeke ma mua o ke kō kō, ua hoʻopili ʻia kekahi i nā pilikia digestive, ka mālama ʻia ʻana o ke kō kō, a me nā loli i nā koʻohune ʻōpū maikaʻi.

No laila, ʻoi aku ka maikaʻi o ka hoʻohaʻahaʻa i kāu lawe ʻana i nā kō a pau a me nā meaʻono a ʻoluʻolu i kāu mau punahele punahele mai kēlā manawa a kēia manawa ma ke ʻano he ʻāpana o kahi papaʻai olakino.