Ke ligrama tse kae tsa tsoekere tseo u lokelang ho li ja ka letsatsi?
Tlhaho vs. Tsoekere e Ekelitsoeng
Tsoekere ke lik'habohaedreite, 'me ke mohloli oa matla oo 'mele o o ratang haholo.Ho na le mefuta e mengata ea tsoekere, ho kenyelletsa:
- Glucose: Sukiri e bonolo eo e leng motheo oa lik'habohaedreite
- Fructose: Joaloka tsoekere, ke mofuta o mong oa tsoekere e bonolo e fumanoang ka tlhaho litholoana, meroho ea metso le mahe a linotši
- Sucrose: Ka tloaelo e tsejoa e le tsoekere ea tafoleng, e kenyelletsa likarolo tse lekanang tsa fructose le tsoekere
- Lactose: Tsoekere eo ka tlhaho e hlahang lebeseng le entsoeng ka likarolo tse lekanang tsa tsoekere le galactose
Ha u ja lik'habohaedreite, 'mele o li arola hore e be tsoekere, e sebelisetsoang matla.
Litholoana, meroho, lijo-thollo, linaoa le lebese li na le tsoekere ea tlhaho, 'me fructose, glucose le lactose ke karolo ea tlhaho ea lijo tsena.
Tsoekere e boetse e hlaha ka tlhaho 'mobeng le li-sucrose.Leha ho le joalo, tsena li sebetsoa ho etsa tsoekere e tšoeu, ebe joale e ka tšeloa lijong le linong tse hloekisitsoeng.
Sirapo ea poone e phahameng ea fructose (HFCS) ke mofuta o mong oa tsoekere e ekelitsoeng e entsoeng ka poone, ho latela USDA.Leha sucrose e le 50% ea tsoekere le 50% fructose, HFCS e tla ka mefuta e 'meli:
- HFCS-55, mofuta oa HFCS e nang le 55% fructose le 45% glucose e sebelisoang linong tse bonolo.
- HFCS-42, mofuta oa HFCS e nang le 42% fructose le 58% glucose e sebelisoang linthong tse besitsoeng, lino le tse ling.
Le hoja mahe a linotši, sirapo ea maple le agave e le tsoekere ea tlhaho, li nkoa e le tsoekere e eketsehileng ha li kenngoa lijong.Tsoekere e ka boela ea sebetsoa le ho ekeletsoa lijong tse tlas'a mabitso a fapaneng, ho kenyelletsa le tsoekere e sootho, sirapo ea poone, dextrose, lero la 'moba le mouoane, molasses, tsoekere e sootho, sirapo ea raese e sootho le tse ling.
Mehloli ea mantlha ea tsoekere e kenyellelitsoeng lijong tsa Amerika ke li-dessert, lino-mapholi, lero, lihlahisoa tsa lebese tse tsoekere tse kang lebese le nang le tatso, yoghurt le ice cream, le lihlahisoa tsa lijo-thollo tse hloekisitsoeng joalo ka lijo-thollo tse tsoekere.
U Lokela ho Ja Tsoekere e Kae ka Letsatsi?
Ho ea ka USDA, ka karolelano, motho e moholo oa Amerika o ja likhabapo tse 17 (ligrama tse 68) tsa tsoekere e ekelitsoeng ka letsatsi.Chelete ena e feta Litaelo tsa Lijo tsa 2020-2025 bakeng sa Maamerika, tse khothaletsang ho fokotsa likhalori ho tloha ho tsoekere e ekelitsoeng ho ea tlase ho 10% ka letsatsi.Ke li-teaspoon tse 12 kapa ligrama tse 48 tsa tsoekere haeba u latela lijo tse 2,000-calorie ka letsatsi.
American Heart Association (AHA) e na le meeli e thata 'me e khothalletsa hore basali ba se ke ba ja likhaba tse fetang 6 kapa ligrama tse 24 tsa tsoekere e ekelitsoeng ka letsatsi mme banna ba lule tlas'a likhaba tse 9 kapa ligrama tse 36 tsa tsoekere e eketsehileng ka letsatsi.
Le hoja e ka 'na eaba ha u je lijo tse theolelang letsatsi le leng le le leng, hopola hore tsoekere e eketsehileng e ka fumanoa lijong le linong tseo u li thabelang.Kofi e monate, parfait ea yogurt e rekiloeng lebenkeleng le lero le tala ke mehloli e meng ea tsoekere e ekelitsoeng.U ka boela ua fumana tsoekere e patiloeng ka har'a li-sauces, liaparo tsa salate le lijo tse ling tse ngata, ho u beha holim'a tšebeliso ea hau ea letsatsi le letsatsi e khothalletsoang.
U Khetholla Tsoekere ea Tlhaho le E Ekelitsoeng Joang Lijong?
Joale u ka fumana hore na ho na le tsoekere e kenyellelitsoeng lijong tse pakiloeng, ka lebaka la Tsamaiso ea Lijo le Lithethefatsi (FDA) bakeng sa ho laela hore ho ntlafatsoe leibole ea Nutrition Facts ho u thusa ho etsa liqeto tse nepahetseng.Ka melaoana e mecha ea li-label, lik'hamphani tsa lijo joale li tlameha ho eketsa mola bakeng sa tsoekere e ekelitsoeng ho phanele ea Nutrition Facts.U ka bona "E kenyelletsa ligrama tsa X tsa tsoekere e ekelitsoeng" tlasa "Sugars" phanele.
Mohlala, haeba lijo li na le ligrama tse 10 tsa tsoekere 'me li re, "li kenyelletsa ligrama tse 8 tsa tsoekere e kentsoeng" ho label ea lintlha tsa phepo e nepahetseng, joale ua tseba hore ke ligrama tse 2 feela tsa tsoekere sehlahisoa se etsahalang ka tlhaho.
Sheba lethathamo la metsoako hape.Sehlahisoa se omisitsoeng sa litholoana, mohlala, se ka 'na sa re "mango, tsoekere," kahoo ua tseba hore tsoekere e meng e tsoa ka tlhaho ho mango, empa tse ling kaofela lia eketsoa.Haeba lethathamo la metsoako le re feela, "mango," joale ua tseba hore tsoekere eohle ea mangoe e omisitsoeng e etsahala ka tlhaho 'me ha ho e ekelitsoeng.
Molao o motle oa monoana ke hore litholoana, meroho le lihlahisoa tsa lebese tse hlakileng kaofela li na le tsoekere ea tlhaho.Ho ka etsahala hore ebe ntho efe kapa efe e 'ngoe e eketsoa.
Ho thoe'ng haeba u na le lefu la tsoekere?
Khothatso ea AHA bakeng sa tsoekere e eketsehileng "ha e fapane le batho ba nang le lefu la tsoekere," ho bolela Molly Cleary, RD, CDE, setsebi sa lijo se ngolisitsoeng sa Molly Clearly Nutrition se New York City.“Hoo e ka bang motho e mong le e mong o ne a tla rua molemo ka ho fokotsa ho ja tsoekere e eketsehileng, ho akarelletsa le ba nang le lefu la tsoekere;leha ho le joalo, tekanyo e nyenyane ea tsoekere e ekelitsoeng e ka sebelisoa hore e be lijo tse leka-lekaneng,” o re.
Khopolo ea hore tsoekere e baka lefu la tsoekere ke tšōmo, ho ea ka American Diabetes Association.Leha ho le joalo, tsoekere e feteletseng e ka lebisa ho boima ba 'mele, ho eketsa kotsi ea lefu la tsoekere la mofuta oa 2.Ho noa lino tse ngata tse tsoekere ho boetse ho amahanngoa le lefu la tsoekere la mofuta oa 2.
Haeba u noa soda, tee e tsoekere kapa lino tse ling tse tsoekere khafetsa, ke mohopolo o motle ho fokotsa nako.Leka ho sebelisa tsoekere e fokolang ka tee le kofi ea hau, ho noa li-seltzers tse sa tsoekere kapa ho eketsa litlama le litholoana (nahana ka koena, fragola kapa sirilamunu) metsing a hau ho etsa hore e be monate haholoanyane.
Ho thoe'ng haeba u batla ho theola boima ba 'mele?
“Bothata ba tsoekere le ho theola boima ba ’mele [ho ba bangata] hase lipompong, soda le likuku,” ho bolela Megan Kober, RD, setsebi sa lijo le mothehi oa Nutrition Addiction."Bothata ke li-juice bars [li fana ka] smoothies ... ka likopi tse 2 tsa litholoana ... le likotlolo tsa acai [tseo] batho ba li kenyang bakeng sa ho theola boima ba 'mele ... leha ho le joalo [likotlolo tsena li ka kenyelletsa] 40, 50, esita le ligrama tse 60 tsa tsoekere. e tšoanang le] [can of] pop.”
O phaella ka ho re: “Mahe a linotši, agave, tsoekere ea kokonate—kaofela ke tsoekere.Tsohle li baka keketseho ea tsoekere maling.Sena sohle se etsa hore ho be le insulin e potlakileng.Sena sohle se kenya 'mele oa hau mokhoeng oa ho boloka mafura. ”
Bakeng sa ba ipotsang hore na ba lokela ho lula tlas'a tsoekere e kae ho theola boima ba 'mele, Kober o re, "Na ehlile u tla bala hore na u ja tsoekere e kae letsatsi lohle, tsoekere e kentsoeng khahlano le tsoekere ea tlhaho?Che. Ke belaela,” o re.Ho e-na le hoo, “Le je tholoana e le ’ngoe kapa tse peli ka letsatsi.Khetha monokotšoai hangata hobane o na le fiber e ngata ebile o na le tsoekere e tlase ho feta litholoana tse ling.”
Ho Etsahala'ng Haeba U Ja Tsoekere e Ngata Haholo?
Le hoja 'mele o hloka tsoekere bakeng sa matla, na u kile ua ipotsa hore na ho etsahala'ng ha u e ja haholo?
Tsoekere e eketsehileng e bolokoa e le mafura, e leng se lebisang ho boima ba 'mele, kotsi ea mafu a mangata a sa foleng a akarelletsang lefu la pelo, lefu la tsoekere le kankere.
Lithuto li amahanya ho ja tsoekere e ngata haholo le kotsi e eketsehileng ea lefu la pelo, ho latela sengoloa sa 2019 se phatlalalitsoeng hoLitaba tsa Clinic ea Mayo.Ebile, ho ja haholo lik'habohaedreite tse hloekisitsoeng (ho kenyeletsoa tsoekere, phofo e tšoeu le tse ling) ho boetse ho amahanngoa le metabolic syndrome, e tšoauoang ke maemo a mangata, ho kenyelletsa botenya, khatello e phahameng ea mali, tsoekere e phahameng ea mali le maemo a sa tloaelehang a k'holeseterole. Phatlalatso ea 2021 hoAtherosclerosis.
Ka lehlakoreng le leng, bopaki bo tsoang lithutong tse ngata tsa lipatlisiso tse hatisitsoeng ka 2018 kaTlhahlobo ea Setsebi ea Endrocrinology & Metabolisme fana ka maikutlo a hore lijo tse nang le tsoekere e tlaase ka kakaretso li amahanngoa le ho fokotseha ha kotsi ea ho tšoaroa ke lefu la tsoekere la mofuta oa 2.Ho fokotsa ho kenngoa ha tsoekere hohle moo ho khonehang ho ruisa bophelo bo botle ba hau.
The Bottom Line
Hangata tsoekere e na le bodemona empa hopola, ke mohloli oa matla oo 'mele o o ratang 'me o eketsa tatso ea lijo.Le hoja ho e-na le li-snacks tse phetseng hantle tse khotsofatsang leino la hao le monate, beha leihlo tsoekere e ekelitsoeng, e ka kenang lijong tse bonahalang eka li phetse hantle.Tsoekere e ekelitsoeng ha e na boleng ba phepo 'me e bolokoa e le mafura haeba e jeoa ho feta tekano.Tsoekere e ngata ha nako e ntse e feta e ka u beha kotsing ea lefu la pelo, botenya, metabolic syndrome, lefu la tsoekere le mofetše.
Leha ho le joalo, u se ke ua hatella ho longoa ho hong le ho hong ha tsoekere, haholo tsoekere e tsoang lijong tse felletseng joalo ka litholoana le meroho.
Nako ea poso: Aug-15-2023