Qhov tseeb txog High-Fructose Pob Kws Syrup

Zoo Siab

• Ntsuam xyuas rau

Pom muaj nyob rau hauv cov khoom noj xws li dej qab zib thiab zaub xam lav hnav khaub ncaws kom txias txias thiab nplej mov ci, cov khoom qab zib no yog nyob rau hauv nruab nrab ntawm ib qho kev sib cav sib cav tshaj plaws hauv keeb kwm khoom noj khoom haus. Tab sis nws puas txaus ntshai rau koj kev noj qab haus huv thiab lub duav? Cynthia Sass, RD, tshawb xyuas.

Niaj hnub no koj tsis tuaj yeem qhib lub TV yam tsis hnov ​​​​ib yam dab tsi txog high-fructose pob kws phoov (HFCS). Ib qho tseem ceeb hauv cov ncuav qab zib thiab cov dej qab zib, cov khoom ntxiv kuj tseem nyob hauv qee qhov chaw tsis tau npaj txhij, xws li cov khoom noj siv mis, cov nqaij ua tiav, ntim cov khob cij, cereals, thiab cov khoom noj. Nws cov npe nrov ntawm cov tuam ntxhab yog qhov yooj yim, tiag tiag: Nws yog ib txoj hauv kev pheej yig los ntxiv qab zib rau cov khoom noj thaum ncua lawv lub txee lub neej.

Tab sis rau cov neeg siv khoom, "xov xwm" txog HFCS yog me ntsis murkier. Nws yog tus dab noj zaub mov tom qab muaj teeb meem kev rog rog thiab tus tswv tsev ntawm kev noj qab haus huv, hais cov neeg thuam. Tsis tau tshaj tawm los ntawm Lub Koom Haum Txhim Kho Cov Pob Kws hais txog cov txiaj ntsig ntawm cov khoom qab zib, tswj hwm nws muaj kev nyab xeeb zoo thaum noj nyob rau hauv qhov nruab nrab. Thiab tib lub sijhawm, cov tuam txhab xws li Pepsi thiab Kraft tau tshem HFCS los ntawm qee yam ntawm lawv cov khoom lag luam thiab rov qab mus rau cov suab thaj qub zoo dua. Yog li koj yuav tsum ntseeg dab tsi? Peb nug cov kws tshaj lij los ntsuas plaub qhov kev tsis sib haum xeeb nyob ib puag ncig cov khoom qab zib.

1. Thov: Nws yog txhua yam-natural.

Qhov tseeb: Rau cov neeg txhawb nqa, qhov tseeb tias high-fructose pob kws phoov yog muab los ntawm pob kws technically tshem tawm nws los ntawm "cov khoom xyaw cuav" qeb. Tab sis lwm tus tsis qhia qhov kev xav ntawd, taw qhia rau cov txheej txheem tshuaj lom neeg uas xav tau los tsim cov khoom qab zib. Txhawm rau ua HFCS, cov kua txiv hmab txiv ntoo (piam thaj) tau kho nrog cov enzymes kom hloov nws mus rau fructose, piav qhia George Bray, MD, tus kws tshaj lij ntawm kev rog thiab metabolism hauv Pennington Biomedical Research Center ntawm Louisiana State University. Tom qab ntawd nws tau sib xyaw nrog cov pob kws phoov kom tsim cov khoom uas yog 55 feem pua ​​fructose thiab 45 feem pua ​​qab zib. Txawm hais tias cov lus qab zib muaj cov pleev zoo sib xws (50-50 fructose-rau-glucose piv), cov ntawv cog lus ntawm fructose thiab sucrose tau sib cais hauv kev ua HFCS, ua rau nws tsis ruaj tsis khov - thiab, qee tus hais tias, muaj kev phom sij ntau dua. lub cev. Bray hais tias "Txhua tus neeg uas hu qhov 'ntuj' yog ua phem rau lo lus," Bray hais.

2. Thov: Nws ua rau peb rog.

Qhov tseeb: Tus neeg nruab nrab tau txais 179 calories los ntawm HFCS ib hnub - kwv yees li ob zaug ntau npaum li thaum xyoo 1980s - ntxiv rau 209 calories los ntawm qab zib. Txawm hais tias koj tsuas yog txiav cov lej ntawd ib nrab, koj yuav poob ze li 2 phaus ib hlis. Tab sis nrog cov khoom qab zib tuaj rau hauv txhua txoj kev ntawm lub khw muag khoom, kev rov qab los yog qhov yooj yim hais dua li ua tiav, "hais tias Andrew Weil, MD, tus thawj coj ntawm University of Arizona Center for Integrative Medicine." Thiab nws tsis pab cov khoom uas muaj nws zoo li pheej yig dua li ua nrog lwm cov khoom qab zib. "

Ib cag los ntawm kev pab txhawb cov calories ntau rau peb cov khoom noj, high-fructose pob kws phoov tau xav kom ntim rau ntawm cov phaus vim tias nws cuam tshuam rau lub hlwb. Ib txoj kev tshawb fawb los ntawm Johns Hopkins pom tias fructose txhawb kev qab los noj mov, ua rau koj tsis txaus siab thiab nquag noj ntau dhau. Tab sis puas yog HFCS muaj feem cuam tshuam ntau dua li cov piam thaj, uas tseem ntim cov khoom noj ncaj ncees ntawm fructose? Tsis yog raws li kev tshuaj xyuas tsis ntev los no tau tshaj tawm hauv lub American Journal of Clinical Nutrition. Tom qab txheeb xyuas 10 qhov kev tshawb fawb yav dhau los sib piv ob lub qab zib, cov kws tshawb fawb pom tsis muaj qhov sib txawv ntawm cov ntshav qabzib thiab insulin cov lus teb, kev tshaib plab, thiab qib ntawm cov tshuaj hormones uas tswj kev tshaib plab thiab satiety. Txawm li cas los xij, nws tseem ceeb heev uas yuav tsum nco ntsoov tias tsuas yog vim lawv coj tib yam hauv lub cev tsis txhais hais tias cov txiv hmab txiv ntoo uas muaj fructose, los yog qab zib rau qhov teeb meem, yog lub duav-phooj ywg. "Rau kev tswj qhov hnyav, koj yuav tsum noj tsawg dua ntawm ob qho tib si thiab tsom mus rau 'zoo-fructose' tag nrho cov khoom noj," Bray hais. "Txiv hmab txiv ntoo tsis tsuas yog muaj fructose tsawg dua li cov khoom lag luam ua nrog HFCS, nws tuaj nrog cov vitamins, cov zaub mov, thiab ua kom muaj fiber ntau."

3. Kev thov: Nws tuaj yeem ua rau peb mob.

Qhov tseeb: Txawm hais tias high-fructose pob kws phoov zoo ib yam li qab zib hauv ntau txoj hauv kev, ib qho kev sib txawv tseem ceeb yuav yog qhov cuam tshuam ntawm kev noj qab haus huv nws tau cuam tshuam nrog, los ntawm ntshav qab zib mus rau kab mob plawv. Hauv ib txoj kev tshawb fawb los ntawm Rutgers University, cov kws tshawb fawb pom tias cov dej qab zib qab zib nrog HFCS muaj qib siab ntawm cov tshuaj tiv thaiv carbonyls, cov tshuaj sib xyaw ntseeg tias ua rau cov nqaij puas tsuaj thiab ua rau koj pheej hmoo ntawm hom 2 mob ntshav qab zib.

Txawm li cas los xij, nws yog qhov ntim ntawm fructose peb tau noj - yog nws los ntawm high-fructose pob kws phoov los yog qab zib-sweetened zaub mov - uas zoo li ua rau muaj kev hem thawj loj tshaj plaws rau peb txoj kev noj qab haus huv. "Thaum cov piam thaj tau metabolized hauv txhua lub cell hauv lub cev, fructose tawg hauv daim siab," piav qhia Weil, txo qis HDL ("zoo") cov roj cholesterol thiab nce qib LDL ("phem") cholesterol thiab triglycerides. Ib txoj kev tshawb fawb tshiab tau luam tawm nyob rau hauv lub American Journal of Clinical Nutrition pom tias cov poj niam uas haus ob lossis ntau dua cov dej qab zib hauv ib hnub ua rau lawv muaj kev pheej hmoo mob plawv los ntawm 35 feem pua. Cov qib fructose siab kuj tseem txuas rau kev nce ntshav uric acid, uas tuaj yeem ua rau lub raum puas thiab gout nrog rau tiv thaiv cov hlab ntsha los ntawm kev so, ua kom ntshav siab. Weil hais tias "Peb lub cev muaj lub peev xwm los tswj tau fructose hauv qhov ntau," thiab tam sim no peb tab tom pom cov kev mob tshwm sim.

4. Thov: Nws muaj cov tshuaj mercury.

Qhov tseeb: Qhov tseeb txaus ntshai du jour tsom rau ob qhov kev tshawb fawb tsis ntev los no uas pom cov kab mob mercury hauv HFCS: Hauv ib daim ntawv tshaj tawm, cuaj tawm ntawm 20 tus qauv ntawm HFCS tau kis kab mob; hauv qhov thib ob, ze li ib feem peb ntawm 55 lub npe khoom noj khoom haus tau tsis zoo. Qhov xav tias qhov chaw ntawm cov kab mob sib kis yog cov khoom siv mercury uas siv los cais cov pob kws los ntawm cov pob kws pob kws - ib lub tshuab uas muaj nyob rau ntau xyoo thiab tseem siv tau rau qee cov nroj tsuag. Cov xov xwm tsis zoo yog tias koj tsis tuaj yeem paub tseeb tias koj cov khoom noj HFCS-qab zib muaj cov mercury.

Barry Popkin, Ph.D., tus xibfwb ntawm kev noj haus ntawm University of North Carolina thiab tus sau phau ntawv World Is Fat hais tias "Thaum qhov no yuav tsum tau ua tiag tiag, peb yuav tsum tsis txhob ntshai," "Nws yog cov ntaub ntawv tshiab, yog li cov kev tshawb fawb yuav tsum tau rov ua dua." Nyob rau lub sijhawm no, txheeb xyuas cov lej ntawm HFCS-dawb cov khoom lag luam hauv khw. Tsuas yog nco ntsoov txheeb xyuas cov ntawv lo-txawm tias cov zaub mov organic tuaj yeem muaj cov khoom xyaw.

Thiab thaum koj nyob ntawm nws, txwv koj qhov kev noj qab haus huv thiab lwm yam ntxiv sweeteners. Txawm hais tias muaj ntau qhov kev txhawj xeeb no txog cov kua txiv hmab txiv ntoo uas muaj fructose tseem tsis tau daws, muaj ib yam uas txhua tus tuaj yeem pom zoo rau: Kev txiav rov qab ntawm cov calories khoob yog thawj kauj ruam mus rau kev noj qab haus huv qhov hnyav - thiab thaum kawg, tiv thaiv kab mob.

Nyem rau qhov no rau nqe lus los ntawm Lub Koom Haum Txhim Kho Pob Kws.

Ntsuam xyuas rau