Dab Tsi Yog Qhov Zoo Tshaj? Artificial Sweeteners vs. Qab Zib

Zoo Siab

• Qhov Tsis Yog-Qab Zib Ntawm Cov Khoom Qab Zib Qab Zib thiab Qab Zib
• Aspartame
• Sucralose
• Saccharin
• Agave Nectar yog qhov muaj txiaj ntsig zoo
• Stevia
• Xylitol
• Tshuaj xyuas rau

Nws tsis muaj qhov zais cia - qhov ntau ntawm cov piam thaj tsis zoo rau koj lub cev, los ntawm kev ua rau mob zuj zus ntxiv rau txoj hauv kev los ntawm kev rog thiab kab mob hauv lub plawv. Rau cov laj thawj no, American Heart Association (AHA) pom zoo tias cov neeg Amelikas nruab nrab txwv lawv qhov kev noj qab haus huv ntxiv rau 6 teaspoons rau cov poj niam thiab 9 teaspoons rau txiv neej.

Tab sis cov piam thaj hloov pauv puas muaj kev noj qab haus huv? Puas muaj ib qho khoom qab zib zoo tshaj plaws? Peb tig mus rau kev kho mob thiab khoom noj khoom haus zoo rau cov npe khoom qab zib uas muaj npe thiab muaj kev ncaj ncees, kev tshawb fawb ntawm cov khoom qab zib thiab qab zib.

Qhov Tsis Yog-Qab Zib Ntawm Cov Khoom Qab Zib Qab Zib thiab Qab Zib

Nws zoo li qhov xav tsis thoob los ua qhov tseeb hauv pob ntawv me me, muaj xim zoo nkauj. Koj tseem tuaj yeem txaus siab rau koj cov kas fes zoo thiab qab zib yam tsis muaj calories ntxiv. Tab sis ntau xyoo dhau los, cov lus sib cav tau tsim los hais txog cov khoom qab zib qab zib tuaj yeem ua rau hnyav ntxiv.

Morrison hais tias "Cov khoom qab zib dag txhawb peb lub cev los tsim qhov hnyav nce cov tshuaj insulin, uas ua rau lub cev khaws cov calories ntau li rog," Morrison hais. Thiab txawm hais tias hauv AHA cov lus tshaj tawm yav dhau los tau lees tias cov khoom qab zib tsis muaj txiaj ntsig tau muaj peev xwm los pab tib neeg kom ncav cuag thiab tswj hwm lawv lub hom phiaj hnyav, lawv kuj tau hais tias cov pov thawj raug txwv thiab yog li tsis suav nrog. (Muaj feem cuam tshuam: Vim Li Cas Cov Qab Zib Qes Qab Zib lossis Tsis Muaj Qab Zib Noj Qab Zib Yuav Yog Lub Tswv Yim Tsis Zoo)

Ntxiv rau, ntau qhov hloov pauv qab zib uas pom hauv cov zaub mov noj thiab dej haus tau ntim nrog cov tshuaj, uas tuaj yeem ua rau koj lub cev tsis muaj zog. "Thaum peb noj cov tshuaj no, peb lub cev yuav tsum tau ua haujlwm hnyav ntxiv los ua kom cov metabolism hauv lawv, tawm hauv cov peev txheej tsawg dua los ua kom peb lub cev los ntawm ntau cov tshuaj uas peb tau raug rau hauv ib puag ncig," said Jeffrey Morrison, MD, tus kws kho mob thiab tus kws pab tswv yim txog zaub mov noj. Cov koom haum Equinox.

Tab sis thaum nws los txog rau cov khoom qab zib, uas yog cov neeg ua phem phem tshaj? Dab tsi yog qhov khoom qab zib zoo tshaj plaws? Raws li koj ntsuas qhov zoo thiab qhov tsis zoo ntawm cov khoom qab zib thiab qab zib, nyeem rau koj phau ntawv qhia txog qhov zoo tshaj plaws thiab phem tshaj ntawm daim ntawv teev cov khoom qab zib.

Aspartame

Muag nyob rau hauv cov npe xws li NutraSweet® thiab Equal®, aspartame yog ib qho ntawm cov kev tsis sib haum xeeb thiab kawm txog cov khoom qab zib hauv khw.Qhov tseeb, "los ntawm 1994, 75 feem pua ​​​​ntawm tag nrho cov tshuaj tsis txaus siab rau FDA tau teb rau aspartame," hais tias Cynthia Pasquella-Garcia, kws kho mob noj zaub mov thiab tus kws kho mob holistic. Cov gripes no txawv ntawm ntuav thiab mob taub hau rau mob plab thiab txawm tias mob qog noj ntshav.

Aspartame vs. Qab zib: Aspartame muaj pes tsawg calories thiab feem ntau siv rau ci. Nws muaj cov kua txiv hmab txiv ntoo ntawm cov khoom xyaw tsis paub, xws li phenylalanine, aspartic acid, thiab methanol.

Pasquella-Garcia hais tias "Cov methanol los ntawm aspartame tawg hauv lub cev los ua formaldehyde, uas tom qab ntawd hloov pauv mus rau hauv cov kua qaub," Pasquella-Garcia hais. "Qhov no tuaj yeem ua rau metabolic acidosis, qhov xwm txheej uas muaj cov kua qaub ntau hauv lub cev thiab ua rau muaj kab mob." Txawm hais tias aspartame qhov txuas rau teeb meem kev noj qab haus huv tau kawm ntau, muaj pov thawj tsawg heev kom nws tawm ntawm cov txee. Lub Chaw Tswj Xyuas Khoom Noj thiab Tshuaj (FDA) tau teeb tsa qhov kev lees paub txhua hnub (ADI) ntawm 50 mg / kg ntawm lub cev hnyav, uas sib npaug li 20 lub kaus poom ntawm aspartame-sweetened dej haus rau ib tug poj niam 140-phaus.

Sucralose

Lub npe hu ua Splenda (thiab tseem muag raws li Sukrana, SucraPlus, Candys, thiab Nevella), sucralose tau pib tsim thaum xyoo 1970 los ntawm cov kws tshawb fawb uas tau sim tsim cov tshuaj tua kab. Splenda feem ntau yog suav tias yog cov khoom qab zib tshaj plaws vim tias nws los ntawm qab zib, tab sis thaum lub sijhawm tsim khoom, qee qhov ntawm nws cov molecules tau hloov nrog cov tshuaj chlorine. (Related: Yuav Ua Li Cas Txiav Rov Qab Qab Qab Qab Zib Hauv 30 Hnub - Tsis Muaj Kev Ua Phem)

Sucralose vs. Qab Zib: Ntawm qhov siab, sucralose tsis muaj kev cuam tshuam rau qib ntshav qabzib tam sim lossis ntev. "Splenda hla lub cev nrog kev nqus tsawg, thiab txawm hais tias nws yog 600 npaug qab zib dua li qab zib, nws tsis muaj kev cuam tshuam rau cov ntshav qab zib," hais Keri Glassman, RD, tus kws noj zaub mov sau npe thiab tus sau ntawm Slim Calm Sexy Diet.

Txawm li ntawd los, cov neeg tsis ntseeg tau txhawj xeeb tias cov tshuaj chlorine hauv sucralose tseem tuaj yeem nqus tau los ntawm lub cev me me. Xyoo 1998, FDA tau ua tiav ntau dua 100 qhov kev tshawb fawb tshawb fawb thiab pom tias cov qab zib tsis muaj cov teebmeem carcinogenic lossis kev pheej hmoo cuam tshuam nrog. Kaum xyoo tom qab, txawm li cas los xij, Tsev Kawm Qib Siab Duke tau ua tiav 12-lub lim tiam kev kawm-nyiaj txiag los ntawm kev lag luam qab zib-tswj hwm Splenda rau nas thiab pom tias nws tua cov kab mob zoo thiab txo qis quav microflora hauv txoj hnyuv. "Qhov kev tshawb pom (thaum lawv nyob hauv tsiaj) yog qhov tseem ceeb vim tias Splenda txo cov probiotics, uas ua lub luag haujlwm tseem ceeb hauv kev tswj lub plab zom mov noj qab haus huv," hais tias Ashley Koff, RD, tus kws qhia noj zaub mov thiab tus tsim ntawm Qhov Kev Pabcuam Zoo dua. Tam sim no ADI tau teeb tsa ntawm 5 mg/kg ntawm lub cev hnyav, txhais tau tias 140-phaus poj niam tuaj yeem yooj yim muaj 30 pob ntawm Splenda ib hnub. (Kuj tseem tsim nyog nyeem: Yuav Ua Li Cas Kev Lag Luam Qab Zib Ntseeg Peb Txhua Tus Hate Fat)

Saccharin

Feem ntau lub npe hu ua Sweet 'N Low, saccharin yog ib qho ntawm cov laus tshaj plaws uas tsis muaj calorie hloov pauv qab zib muaj. Nws yog qhov kev pom zoo los ntawm FDA uas tau sim dav, ua rau muaj cov lus ceeb toom tsis sib haum.

Saccharin vs. Qab Zib: Saccharin tau xub muab cais ua cov carcinogen nyob rau xyoo '70s, thaum kev tshawb fawb txuas nws mus rau mob qog noj ntshav hauv cov nas lab. Txawm li cas los xij, qhov kev txwv no tau raug tshem tawm thaum xyoo 2000s thaum cov kev tshawb fawb tom qab tau ua pov thawj tias nas muaj qhov sib txawv ntawm lawv cov zis ntau dua li tib neeg ua. Txawm li cas los xij, cov poj niam cev xeeb tub feem ntau tau qhia kom siv saccharin me ntsis.

Nrog rau qhov txiaj ntsig poob phaus, saccharin muaj xoom calories thiab tsis nce qib ntshav qab zib, tab sis cov kws noj zaub mov ntseeg tias cov qab zib tuaj yeem txuas rau qhov hnyav nce. "Feem ntau thaum ib tus neeg noj cov zaub mov qab zib, lub cev xav kom muaj calories los nrog cov zaub mov ntawd, tab sis thaum lub cev tsis tau txais cov calories, nws zoo li lawv nyob lwm qhov," Glassman hais. "Yog li rau txhua calorie ntau ntau uas koj xav tias koj txuag tau los ntawm kev xaiv cov khoom qab zib, koj yuav tau txais los ntawm kev noj ntau calories thaum kawg." ADI rau saccharin yog 5 mg/kg ntawm lub cev uas yog qhov sib npaug ntawm 140-phaus poj niam noj 9 mus rau 12 pob khoom qab zib. (Muaj feem xyuam: Yam Koj Yuav Tsum Paub Txog Txog Qhov Tseeb Khoom Qab Zib Qab Zib)

Agave Nectar yog qhov muaj txiaj ntsig zoo

Agave tsis yog qhov tseeb dag qab zib. Nws tau siv los ua lwm txoj hauv kev rau qab zib, zib ntab, thiab txawm tias phoov thiab yog tsim los ntawm tsob ntoo agave. Thaum lub OG versions ntawm agave phoov tau tsim ib txwm muaj, ntau yam uas muaj nyob hauv cov khw muag khoom tam sim no tau dhau los ua tiav lossis ua kom zoo dua qub. Nws yog 1.5 npaug qab zib dua qab zib, yog li koj tuaj yeem siv tsawg dua. Tsis txhob poob siab kom pom nws hauv cov zaub mov noj qab haus huv, ketchup, thiab qee yam khoom qab zib.

Agave vs. Qab Zib: "Agave nectar muaj qhov qis glycemic index, uas txhais tau tias daim ntawv no qab zib tau nqus qeeb los ntawm lub cev yog li nws ua rau qis qis qis hauv cov ntshav qab zib thiab tsawg dua qab zib dua li lwm hom qab zib," Glassman hais. Txawm li cas los xij, agave yog cov hmoov txhuv nplej siab, yog li nws tsis txawv ntawm cov kua txiv hmab txiv ntoo uas muaj fructose, uas tuaj yeem cuam tshuam kev noj qab haus huv thiab nce qib triglyceride. Cov neeg tsim khoom sib txawv agave siv ntau qhov sib txawv ntawm kev ua kom zoo fructose, ib qho ntawm thawj cov khoom qab zib ntawm agave, uas zoo ib yam li fructose pob kws phoov siab thiab qee zaum tuaj yeem muaj ntau dua.

Txawm hais tias tsob ntoo agave muaj inulin -muaj kev noj qab haus huv, tsis tuaj yeem hloov pauv, qab zib fiber -agave nectar tsis muaj inulin ntau heev tom qab ua tiav. "Ib qho cuam tshuam ntawm agave nectar yog qhov uas tuaj yeem ua rau muaj mob ntawm daim siab rog, qhov uas muaj cov piam thaj ntau hauv lub siab, ua rau o thiab ua rau lub siab puas tsuaj," Morrison hais.

"Agave tuaj yeem muaj txiaj ntsig zoo rau kev noj qab haus huv, tab sis ntau lub npe ntawm agave ntawm lub khw yog cov tshuaj ua kom zoo," echoes Pasquella-Garcia. Nws pom zoo kom nyoos, organic, thiab tsis kub hnyiab vim tias nws tau hais tias muaj cov tshuaj tiv thaiv kab mob, tshuaj tua kab mob, thiab muaj peev xwm tiv thaiv kab mob yog tias siv nyob hauv qhov nruab nrab (thiab hauv AHA cov lus qhia tsawg dua 6 teaspoons hauv ib hnub suav nrog ntxiv cov piam thaj).

Stevia

Kiv cua ntawm South American cov tshuaj ntsuab no nyiam nws rau cov lus qab zib li niaj zaus vim tias tsis muaj-calorie tsis txaus siab. Nws muaj nyob hauv ob hom hmoov thiab kua thiab cov kws qhia zaub mov nco tias nws tsis muaj tshuaj lom thiab tsis muaj tshuaj lom. (Ntau cov lus dab neeg-busting: Tsis yog, txiv tsawb tsis muaj suab thaj ntau dua li lub khob noom cookie.)

Stevia vs. Qab Zib: Hauv xyoo 2008, FDA tshaj tawm stevia kom "feem ntau suav tias yog kev nyab xeeb," uas txhais tau tias nws tuaj yeem siv ua khoom qab zib. Cov kev tshawb fawb tau qhia tias stevia tuaj yeem txo qis qib insulin, ua rau nws yog qhov kev nyiam rau cov neeg mob ntshav qab zib, txawm hais tias qee qhov tseem txhawj xeeb txog cov npe khoom qab zib uas siv stevia. "Txawm hais tias stevia raug suav tias muaj kev nyab xeeb, peb tsis paub txog tag nrho cov khoom xyaw muag hauv khw muag khoom," Koff hais. Pawg FAO/WHO Tus Kws Tshaj Lij Kws Tshaj Lij Saib Xyuas Khoom Noj Khoom Noj (JECFA) tau muab nws li ADI ntawm 4 mg/kg (lossis 12 mg/kg lub cev hnyav rau steviol glycoside) uas txhais tau tias 150 phaus tus neeg tuaj yeem haus tau ib ncig 30 pob.

Xylitol

Nrog rau qhov sib piv zoo sib xws rau qab zib, cov cawv qab zib uas paub zoo no tau los ntawm cov tawv ntoo tawv ntoo muaj nyob hauv ntau cov txiv hmab txiv ntoo thiab zaub thiab tau tsim tawm hauv lub cev. Xylitol muaj kwv yees li 2.4 calories rau ib gram, muaj 100 feem pua ​​ntawm cov qab zib ntawm cov piam thaj, thiab thaum ntxiv rau cov zaub mov tuaj yeem pab lawv nyob twj ywm noo thiab muaj ntxhiab. (Ntawm no yog ntau ntxiv txog cov cawv qab zib thiab seb lawv puas noj qab haus huv lossis tsis zoo.)

Xylitol vs. Qab Zib: Cov neeg tawm tswv yim ntawm qhov kev cai tswj hwm FDA tau xaiv qhov tsis-caloric sweetener vim tias nws muaj kev nyab xeeb rau cov neeg mob ntshav qab zib thiab kev tshawb fawb tau pom tias nws txhawb nqa kev noj qab haus huv zoo. "Zoo li stevia, xylitol tau txais los ntawm lub cev, tab sis nws tsis nqus los ntawm txoj hnyuv, yog li yog siv ntau dhau, nws tuaj yeem ua rau lub plab zom mov," Morrison hais. Feem ntau cov khoom uas muaj xylitol tshaj tawm cov lus ceeb toom txog cov nyhuv laxative zoo li. ADI rau xylitol tsis tau hais tseg, uas txhais tau tias tsis muaj kev txwv uas tuaj yeem ua rau muaj kev phom sij rau koj kev noj qab haus huv. (Muaj feem cuam tshuam: Yuav Ua Li Cas Ib Tus Poj Niam Thaum Cuam Tshuam Nws Cov Qab Zib Qab Zib Cravings)

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