E hui me Allulose, ka mea ʻono haʻahaʻa haʻahaʻa hou e kālele nei i ka mākeke

Anter

• He aha ka allulose, pololei?
• He aha nā pōmaikaʻi o ka allulose?
• Aia kekahi mau hemahema o ka allulose?
• Ma hea ʻoe e ʻike ai i ka allulose?
• No laila, olakino allulose?
• Nānā no

Kakaʻikahi nā mea i hoʻokūkū i ka lōʻihi o kāu papa inoa o nā hana koe wale no ka papa inoa o nā mea ʻono "ʻoi aku ka maikaʻi" a me nā koho kō kō haʻahaʻa haʻahaʻa e ʻike ʻia e ulu mau ana ... a e ulu ana ... a e ulu ana.

ʻO nā mea momona hou loa e helu i kahi ma kēia lineup? ʻO Allulose, ka mea-loaʻa i kēia-ʻo ia ke kō. ʻAʻole like me nā mea keʻokeʻo villainized, akā naʻe, ua manaʻo ʻia ʻo allulose no kāna ʻano calorie haʻahaʻa haʻahaʻa a no ka liʻiliʻi o nā pilikia olakino e pili ana ma mua o ke kō maʻamau. (BTW, pēlā e pane kino ai kou kino i ke kō.)

Akā, ʻono maoli ka allulose? A olakino maoli ia? Maʻaneʻi, kaʻana like ka poʻe dietitians i nā mea āpau āu e ʻike ai e pili ana i ka allulose.

He aha ka allulose, pololei?

ʻO Allulose kahi kō i kū maoli i loaʻa i nā hua puaʻa, nā fiku maloʻo, nā molake, a me nā kō kō. ʻIke ʻia ia i loko o nā mea liʻiliʻi i manaʻo ʻia he kō "rare", e like me ka United States Food and Drug Administration (FDA).

ʻIke ʻia hoʻi ʻo D-psiscoe, ʻo ka allulose kahi monosaccharide (a i ʻole ke kō maʻalahi) a hana ʻia i hoʻokahi mole mole kō e like me ka glucose i ʻike ʻia (aka kō kō) a me nā fructose (loaʻa i ka meli, hua, a pēlā aku.). ʻAʻole like me kēia mau sugars maʻamau, loaʻa i ka allulose he 90-pakeneka ka liʻiliʻi o nā calorie a me nā uaki i ka 0.4 calories ma ka gram i hoʻohālikelike ʻia i nā calorie ʻehā o ke kō i ka gram, e like me ka FDA. Hoʻohui pū kekahi i ka ʻono me ka ʻole o ke kō kō, "wahi a Lisa Moskovitz, R.D., C.D.N., CEO o ka hana pilikino pilikino NY Nutrition Group ma ka wahi metro ʻo New York City. (E pili ana i nā mea a pau, ma lalo.)

Ma muli o ka unuhi ʻia ʻana a hana ʻia mai kahi mea kanu — ʻo ka mānoanoa hū ʻoi loa - a laila hoʻohui pinepine ʻia ma ke ʻano he pani no ke kō, pono e nānā a hoʻoponopono ʻia nā allulose e ke aupuni, e like me nā mea hoʻohui ʻē aʻe (e like me ke aʻa chicory). I ka 2012, ua hoʻohui ka FDA i ka allulose i ka papa inoa o nā meaʻai "ʻike ʻia he palekana" (aka GRAS), ʻo ia hoʻi hiki ke kūʻai ʻia aku i nā hale kūʻai ma ke ʻano he mea momona momona a ma ke ʻano he mea hoʻohui i nā huahana meaʻai ʻē aʻe.

I ʻApelila 2019, ua ʻae ka FDA i nā allulose e kāpae ʻia mai ka huina a hoʻonui ʻia i nā helu kō ma nā lepili meaʻai meaʻai i hana ʻia, ʻoiai haʻahaʻa loa ia i nā calorie (0.4 no ka gram). No ke aha mai? ʻAʻole helu ʻia ʻo Allulose i loko o ka 'total sugar' a i ʻole ka 'add sugar' grams ma nā lepili meaʻai a me nā mea inu no ka mea ua hoʻokuʻu ʻia ʻo ia (e like me ka insoluble fiber) a ʻaʻole e hoʻololi nui i nā pae kō koko, wahi a Lauren Harris-Pincus, MS, RDN, ka mea nāna i hoʻokumu i ka Nutrition Starring You a me ka mea kākau o ʻO ka Hui ʻAina Pīkī Pūnaewele Protein. No ka mea, ʻokoʻa nā hopena o ka "physiological" o ka allulose (ma nā kōha niho, nā kiʻekiʻe o ka glucose a me nā inikine, a me nā ʻike caloric i ka papaʻai) mai nā ʻano kō, e like me ka International Food Information Council Foundation (IFIC). Unuhi: ʻaʻole hana ʻo Allulose e like me ke kō i kou kino, no laila ʻaʻole pono e helu ʻia me hoʻokahi.

Inā ʻoe he keto, poʻo i luna: Allulose ʻo ia Hoʻokomo ʻia ka ʻenehana i loko o ka nui o nā kalapona, akā no ka mea ʻaʻole nui ka hopena o kou kino, ʻaʻole pono ia e hoʻopilikia i kāu ʻupena ʻupena a i ʻole ka nui o nā kalapona i ʻeli maoli ʻia. Inā ʻoe e ʻai nei i kahi meaʻai me ka allulose, a makemake ʻoe e hōʻoia i ka helu o kāu ʻupena net, e hoʻohana i kēia calculator i paipai ʻia e Harris-Pincus.

Ua like ʻo Allulose me ka ʻono o ka erythritol (he waiʻona kōpaʻa zero-calorie) akā me kahi ʻono kokoke i ke kō maʻamau, wehewehe ʻo Rachel Fine, R.D., ka meaʻai meaʻai i hoʻopaʻa ʻia a nona ka hui aʻoaʻo meaʻai ʻo To The Pointe Nutrition. Hāʻawi ia ma kahi o 70 pākēneka o ka momona o ke kō maʻamau, e like me ka loiloi 2012, me ka loaʻa ʻole o ka aftertaste i ʻike pinepine ʻia mai nā mea ʻono haʻahaʻa haʻahaʻa e like me stevia. Ma muli o kēia, nui ka poʻe e ʻōlelo nei ua kokoke loa ia e like me kou hiki ke loaʻa i ka ʻono kō maoli. (Pili: He aha kāu e pono ai e ʻike e pili ana i nā mea hou hope loa Sweeteners)

He aha nā pōmaikaʻi o ka allulose?

E like me ka mea i ʻōlelo ʻia ma mua, allulose is nui loa ʻoi aku ka haʻahaʻa o nā calorie ma mua o ke kō kō a ʻaʻole ia e hoʻohui i nā ʻākeʻakeʻa net, e hoʻolilo iā ia i koho A + no ka poʻe ma ka papa keto (e pili pū kekahi i nā hua kō kō haʻahaʻa.)

Akā ʻaʻole ʻo keto-ers wale nō ka mea e pōmaikaʻi i ke kuapo ʻana i ke kō a me nā mea ʻono no ka allulose. Ke huli nei ka poʻe me ka maʻi maʻi i ka allulose no ka mea ʻaʻole ia e hoʻonui i ka glucose koko a i ʻole e hoʻokuʻu i ka insulin e like me ka hana ʻana o ke kō, wahi a Fine.

ʻO kaʻoiaʻiʻo, ua loaʻa i kekahi mau noiʻi holoholona he allulose e hoʻohaʻahaʻa i ke kō koko, hoʻonui i ka naʻau o ka insulin, a hoʻemi i ka hopena o ka maʻi diabetes type 2. Eia kekahi, hōʻike pū kekahi kahi noiʻi kanaka mua e hiki ke kōkua i ka allulose me ka hoʻoponopono kō kō. "Haʻahaʻa ka allulose i nā calorie no ka mea ʻaʻole ia i metabolized. I loko o nā noiʻi kahi i hoʻopau wale ʻia ai ka allulose, ʻaʻole ia i hāpai i nā glucose koko a i ʻole nā ​​kiʻekiʻe o ke koko i nā kānaka olakino a i ʻole ke hoʻopau ʻia e ka poʻe me ka maʻi diabetes type 2," wahi a Harris-Pincus.

I kahi noi liʻiliʻi i paʻi ʻia ma ka Ka Nūpepa o ka Science Science and Vitaminology, ua kōkua ʻo allulose i ka hoʻohaʻahaʻa ʻana i ke kō koko koko ma 20 mau mea olakino olakino ma hope o ka ʻai ʻana. "He mea nui ka kaohi kō kō no ka ikehu mau," ʻo ia hoʻi hiki iā ʻoe ke hoʻokele i nā kiʻekiʻe o ke kō a me nā haʻahaʻa e hiki ai i nā luhi, wahi a Fine.

I kēia manawa, ma kahi noiʻi 2018, ʻike ʻia nā poʻe paona nui i hāʻawi ʻia i ka allulose (vs. Makemake pū nā kauka niho i ka ʻoiaʻiʻo o ka allulose e hana ʻole i ka ulu ʻana o nā maʻi bacteria nāna e hana ka lua, wahi a Harris-Pincus. (E ʻike i ʻelima mau ala e hiki ai i kou mau niho ke hoʻopilikia i kou olakino.)

Akā no ka mea mai nā mea kanu ka allulose a he 0.4 wale nō kalori i ka gram ka manaʻo ʻaʻole pono ʻoe e hoʻomaka i ka hoʻonui ʻana i ka scoop ma hope o ka scoop i kāu kofe kakahiaka (ʻo ia hoʻi, ʻaʻole pono ʻoe e hele i kai.

Aia kekahi mau hemahema o ka allulose?

Inā hoʻohana ʻoi aku ka nui, ʻo nā mea pani kō e like me ka allulose "e ʻiʻini mau paha ʻoe i nā mea momona hou aʻe - a lilo i ka laʻa me kou hoʻomanawanui ʻana no nā meaʻai momona," wahi a Fine. "ʻO ka nui o kāu hoʻohana ʻana i kēia mau mea hoʻonanea, ʻo ka nui o kou makemake ʻole e hōʻino i nā mea momona momona e like me nā huaʻai a me nā mea ʻai."

Ua like ia me nā wai ʻākope, ʻaʻole hiki i ke kino o ke kanaka ke ʻānai i ka allulose. No laila, hiki i ka ʻai ʻana i ka allulose ke alakaʻi i nā pilikia o ka ʻōpū (e noʻonoʻo: ke kinoea, ka hoʻoulu ʻana, a me ka maʻi maʻi maʻi), ʻoi aku ka poʻe me ka ʻōpū maʻalahi. ʻO kēlā ʻōlelo, "ʻike kekahi poʻe ʻo ka allulose ka mea e emi ai ka ʻeha o ka ʻōpū ke hoʻohālikelike ʻia me ka waiʻona kō," wahi a Fine. "Akā pili paha kēia i ke kanaka." (Pili: Nā Mea Hana Kiʻi Kiʻi vs. Sugar, ʻo wai ke olakino?)

ʻOi aku ka lokomaikaʻi o Allulose i kāu palapala GI, ʻoiai ʻoi aku ka nui o ka noiʻi. ʻO kahi noi 30-kanaka i ka puke pai Nutrients Ua ʻike ʻo ia e ʻai ka wahine 150-paona i 27 grams (a i ʻole 7 teaspoons) i ka manawa hoʻokahi ma mua o ka pōʻino ʻole o kona ʻōpū. No ke kuanaʻike, aia ma kahi o ka Quest protein bar ma kahi o 11g allulose ma ka pā.

Ma hea ʻoe e ʻike ai i ka allulose?

Kūʻai ʻia ma nā mākeke meaʻai olakino nui a nui aku, hiki ke ʻike pinepine ʻia ka allulose i loko o nā ʻeke a i ʻole nā ​​pahu i loko o ka ʻaoʻao paina. Hiki iā ʻoe ke kūʻai iā ia ma ke ʻano he mea ʻono granulated ($ 9 no 11 oz, amazon.com) a hoʻohana iā ia i kīʻaha kīʻaha e like me ke kō—e manaʻo wale e emi iki nā hopena.

"Pono ʻoe i nā allulose hou aʻe e hoʻokō i ka pae like o ka ʻono i hoʻohālikelike ʻia me nā mea ʻono ikaika e like me stevia a me nā hua mōneka," wahi a Harris-Pincus.

Ke hoʻohana nei kekahi mau mana iā ia ma ke ʻano he koho momona momona haʻahaʻa i nā huahana e like me ka yogurt, hoʻolaha nā hua, syrups, gum, a me cereal (e like me ka protein protein kiʻekiʻe, celeb-aloha Magic Spoon). Hiki ke loaʻa iā ia ma nā huahana e like me Good Dee's Chocolate Chips ($12 no 9 oz, amazon.com) a me Quest HERO Protein Bars ($28 no 12, amazon.com).

ʻO kahi bet maikaʻi: E hoʻolālā no 6g a ʻoi aku paha o ka allulose no kahi lāʻau palekana i ka ʻōpū, wahi a Harris-Pincus.

No laila, olakino allulose?

ʻAi ka ʻAmelika maʻamau i ka nui o ke kō - i ke kani o ʻeono kīʻaha i kēlā me kēia pule, e like me ka New Hampshire Department of Health and Human Services. Hoʻohui, nui loa nā pēpē keʻokeʻo (i loaʻa mau i nā kō i ʻoi aku ka nui) hiki ke alakaʻi i nā mea āpau mai ka maʻi momona i ka maʻi diabetes 2, e like me ka poʻe loea ma ke Kula Lapaʻau ʻo Harvard.

Akā nō naʻe, pono ʻoe ke hoʻololi nei i ke kō no ka allulose?

Ke waiho nei ke kiure i waho, wahi a ka poʻe loea. I kēia manawa, ʻaʻohe haʻawina kanaka i hōʻike i nā hopena olakino maikaʻi ʻole a i ʻole nā ​​​​pilikia o ka ʻai ʻana i ka allulose, wahi a Moskovitz. Akā no ka nui o kēia mau koho mea ʻono hou, "ʻaʻole lawa nā hōʻike e ʻoi aku ka maikaʻi ma mua o ke kō maʻamau no ke olakino," wahi a Fine. (FYI: ʻO ka hapa nui o nā haʻawina e pili ana i ka allulose he liʻiliʻi a hana ʻia paha ma nā holoholona.)

ʻOiai ʻo nā mea hoʻonanea e like me ka allulose e hōʻike i ka hoʻohiki no ka poʻe i loaʻa kahi niho momona akā ke helu pū nei hoʻi i ka paona, ke nānā nei i ko lākou kaupaona, a i ʻole ke kō ʻana i ke kō kō, "ʻo ke ala maikaʻi loa e hoʻāʻo i nā mea hana ʻē aʻe e hāʻawi i nā ʻano momona," wahi a Moskovitz. "ʻO ke kinamona, ka ʻaila vanilla, nā huaʻai hou, a me ka pauka koko hiki ke hele i kahi ala lōʻihi e hoʻohui i ka ʻono i kāu mau mea inu, nā meaʻai a me nā meaʻai i kālua ʻia me ka hiki ʻole o ka ʻike ʻole. ʻaʻole pono ʻoe i nā meaʻai e ʻono ai i ka momona loa e ʻoluʻolu iā lākou. " (Pono i kahi inspo? Eia kekahi mau hiʻohiʻona o ka mālama ʻana o ka poʻe i kā lākou kō i kēlā me kēia lā.)

ʻO nā mea ʻono i hoʻohui ʻia (me nā hua moa, stevia, a me allulose) e hoʻolei aku i kāu mau mea ʻono maoli. Inā makaʻala ʻoe e pili ana i ke kō kō no nā kumu olakino, a laila hiki i ka allulose ke lilo i kahi koho pono i nā meaʻono e like me ka papa kō, ka meli, a me ka syrup. (E pili ana: No ke aha e hiki ai i kahi meaʻai haʻahaʻa a i ʻole ke kō ʻole he manaʻo maikaʻi ʻole)

"Akā naʻe, ma ka hoʻohaʻahaʻa ʻana, palekana loa kēlā mau mea ʻono maʻamau no ka hapa nui o nā kānaka olakino," wahi a Moskovitz. "He mea ʻole, e hoʻopau loa i ka allulose i ka hoʻohaʻahaʻa inā hoʻoholo ʻoe e hana pēlā."

A, e like me nā manawa a pau, he manaʻo maikaʻi e nīnau aku i kahi loea e like me ke kauka (ʻoi loa inā hopohopo ʻoe i ke kiʻekiʻe o ke kō koko no ka mea, ʻo ka maʻi diabetes) a/a i ʻole ka meaʻai meaʻai inā ʻaʻole ʻoe maopopo.

Nānā no