Katswiri wa Q & A pa kufufuza kwatsopano
Ndilo limodzi mwa mafunso omwe amafunsidwa kawirikawiri pankhani ya thanzi, shuga wa magazi (shuga wagazi), ndi kulemera: kodi mumagwiritsa ntchito shuga m'malo mwawo zotsekemera zowonjezera, zotsekemera zowonjezera, kapena zosakaniza zopanda thanzi? Kodi ali otetezeka ndipo angakuthandizeni kuchepa thupi kapena kuchepetsa shuga wa magazi?
Zofufuza Zambiri
Zaka makumi ambiri zafufuza za chitetezo cha ma calorie otsika kwambiri (LCS) komanso ngati angathandize anthu kuchepetsa thupi kapena mosavuta kupeza mphamvu ya shuga.
Kafukufukuyu wasanganikirana, zina zabwino komanso zina zoipa. Chowonadi ndi chakuti kusinthana kwa chitsanzo chodyera chabwino ndi chimodzi chimene sichimalingalira pa chakudya kapena chakudya chilichonse. Kuyenerera ndikofunika.
Ndipo pokhudzana ndi kutayika ndi kuchepetsa kulemera, kuchepetsa kuchepa kwa shuga ndi zakudya zopangidwa bwino kungathandize anthu omwe ali ndi shuga kapena olemera kwambiri kulemera ndi kuchepetsa shuga.
Choncho, ngati mutha kugwiritsa ntchito shuga kapena zakumwa zotsekemera nthawi zonse, monga soda, mapaketi a LCS kapena zakumwa za zakudya zimakuthandizani kuchepetsa kulemera kwanu ndi kusintha shuga lanu la magazi , ndiye mungafune kuziganizira.
Kwa inu omwe mukukayikira za LCS, kukhala ophunzira pa nkhaniyi ndi kuyeza ubwino ndi chiwonongeko kungakuthandizeni kusankha bwino. Kukhala olemera kwambiri komanso kukhala ndi matenda a shuga osayendetsa bwino kungawononge thanzi lanu ndipo zingakhale zopindulitsa kugwiritsa ntchito mankhwala omwe angakuthandizeni kukwaniritsa zolinga zanu.
Kafukufuku wambiri amasonyeza kuti anthu amene amagwiritsa ntchito LCS amatha kuchepetsa kulemera, kukhala ndi thanzi labwino, ndi kulamulira shuga la magazi.
Kuyankhulana kwa Akatswiri
Hope Warshaw, MMSc, RD, CDE, BC-ADM, imayeza ngati katswiri pa mutuwo.
Q: Zofufuza zina zimasonyeza kuti LCS imalimbikitsa kudya mopitirira muyeso komanso potsiriza kulemera kwake pamene ena amasonyeza pamene LCS imagwiritsidwa ntchito ngati gawo la dongosolo labwino la kudya ndi moyo ndipo lingathandize kuchepetsa kulemera. Kodi choonadi chimama kuti?
A: Musanayambe kufufuza payekha, onani apa. Poyang'ana gulu la kafukufuku pa LCS ndi kulemera kwa thupi, mabungwe ambiri azaumoyo ndi akatswiri amavomereza mogwirizana ndi zomwe asayansi amanena kuchokera ku American Diabetes Association (ADA) ndi American Heart Association (AHA):
LCS sizochita zamatsenga kuti zisawonongeke, koma zikhoza kukhala chimodzi mwa zipangizo zambiri zomwe mungagwiritse ntchito monga gawo la dongosolo lonse loletsa kulemera. LCS ikhoza kuthandiza anthu kuchepetsa kudya kwa kalori ngati sakusintha ma calories osungidwa ndi zakudya kuchokera ku zakudya zina.
Pakhala pali maphunziro ena otsutsana, koma mitu yotsutsana kwambiri. Kufufuza pa LCS ndi kuchepetsa kulemera-mitu yambiri yokhudza LCS, komanso zakumwa zakumwa zomwe zili ndi LCS imodzi kapena zambiri, zatuluka kuchokera kuzinthu zomwe zimatchedwa kufufuza. Maphunzirowa amafufuza deta yochuluka kuchokera ku maphunziro, omwe amawona gulu lalikulu la anthu ndikutsatira zifukwa zambiri za moyo.
Maphunzirowa akhoza kuwonetsa koma sangathe kutsimikizira chifukwa ndi zotsatira, mwachitsanzo, kuti LCS ndi / kapena zakumwa zakumwa zimapangitsa kulemera. Chowonadi ndi chakuti zinthu zina zambiri muzochita za munthu ndi moyo wake zimapangitsa kulemera. Mu 2013 analongosola Pereira mwa maphunziro angapo a maphunzirowa, adazindikira kuti anthu omwe ali pangozi yowonjezera kulemera, kunenepa kwambiri, ndi mtundu wa shuga wa 2 (T2D) akhoza kukhala owonjezera kuledzera kwa zakudya kuti athe kuchepetsa chiopsezo cha shuga ndi kulemera- matenda okhudzana.
Mayesero ochepa omwe amayendetsedwa bwino (RCT) apangidwa, omwe amasonyeza kuti LCS (makamaka pamene zakumwa zakumwa zimayambitsa shuga-zotsekemera (SSB)) zingathandize anthu kutaya pang'ono. Makomiti amtunduwu amawerengedwa ngati golide wowerengera momwe akatswiri amayerekezera kuti amatsutsana ndi gulu limodzi kapena angapo kuti azindikire momwe kusintha kwake kumakhudzidwira.
Peters ndi ochita kafukufuku anzake ankachita masewera olimbitsa thupi kwa milungu iwiri pa amuna ndi akazi pafupifupi 300. Gulu lophunzirira linalangizidwa kuti amwe ma ola 24 patsiku la zakudya zakumwa (mtundu uliwonse) ndipo kuyendetsedwa ndiko kumwa madzi oposa 24 patsiku.
Zotsatira zimasonyeza kuti zakumwa zakumwa zakumwa zimatha kupitirira mapaundi 13 kapena 44 peresenti kusiyana ndi magulu a anthu omwe amawononga mapaundi asanu ndi anayi.
RCT ina ya Tate ndi ofufuza anzawo inayang'ana akuluakulu oposa 300 onenepa kuposa miyezi isanu ndi umodzi. Chakumwa chakumwa ndi magulu a madzi amalowetsa osachepera awiri tsiku lililonse la SSB yawo chifukwa cha zakudya zakumwa kapena madzi. Pambuyo pa miyezi isanu ndi umodzi, anthu omwe amamwa mowa mwauchidakwa amatha kulemera pang'ono kuposa asanu omwe amamwa madzi.
Kafukufuku wina wochokera ku National Weight Control Registry (NWCR) -kulembetsa kwa anthu oposa 10,000 omwe ataya mapaundi 30 ndipo anawasunga kwa chaka chimodzi-amayang'ana kumwa mowa wa LCS mokwanira Anthu mazana mazana mazana asanu ndi awiri kwa zaka zisanu ndi ziwiri. Anapeza kuti 53 peresenti ya anthu omwe amapezekapo nthawi zonse ankamwa zakumwa za zakudya komanso 10% ankagwiritsa ntchito SSB nthawi zonse. Pafupifupi 80 peresenti ya ophunzira adanena kuti zakumwa zolimbitsa thupi zinawathandiza kuti azidya zakudya za kalori.
Chotsatira, kafukufuku (kufufuza kafukufuku ambiri) lofalitsidwa mu 2014 ndi Miller ndi Perez adapeza kuti LCS yachepetsa kuchepa kwa thupi poyerekeza ndi placebo ndi modzichepetsa, koma kwambiri, kuchepetsa thupi la thupi (BMI), mafuta, ndi chiuno chiwerengero. Mu nyuzipepala yomwe ili ndi buku ili, James Hill, PhD, wofufuzira wolemekezeka kwambiri anati:
Izi zikutanthauza kuti LCS ikuwoneka kuti ikuchita chimodzimodzi zomwe idapangidwira kuchita: kuthandizira kuchepetsa mphamvu yowonjezera mphamvu ndikupereka kukoma kokoma komwe timayamikira ... Mungathe kugwiritsa ntchito chida ichi [LCS] molimba mtima popanda kudandaula kuti mwina mungakhumudwitse kulemera kwanu khama.
Q: Kodi mtundu wina wa sweetener calorie sweetener umakhudza zosiyana kuposa wina?
A: Palibe kafukufuku wosonyeza izi. Masiku ano, zakumwa zakumwa nthawi zambiri zimatsukidwa ndi aspartame (zamzitini ndi zakumwa zakumwa), aspartame ndi saccharin (zakumwa zoziziritsa kukhosi), aspartame ndi acesulfame-K, kapena sucralose. Chifukwa chimodzi chomwa chakumwa amatha kugwiritsa ntchito ma LCSs kuti agwiritse ntchito mwayi wosiyana wa ma LCS osiyanasiyana kuti amve kukoma kwa mankhwala.
Q: Kodi kufufuza kumatha chiyani za LCS ndi zilakolako ndi kuwonjezeka kwa chakudya cha shuga ndi maswiti?
A: Izi zakhala mbali ina yothetsana pa LCS. Lingaliro likuwoneka kuti chifukwa LCS ndi lokoma kuposa shuga, iwo amadzipiritsa kwambiri zotenga zokoma zokoma ndipo amachititsa zokonda zabwino zomwe zimapangitsa anthu kudya kwambiri ndi kulemera.
Maphunziro angapo amatsutsa mfundo iyi. Mwachitsanzo, Antenucci ndi Hayes adayitanitsa anthu oposa 400 kuti ayese zovuta. Ophunzira adamwa pakati pa 12 ndi 15 zitsanzo zomwe zili ndi sweeteners zokhudzana ndi kalori komanso mawerengedwe osiyanasiyana a LCS angapo. Phunzirani ophunzirawo kuti ayese zowona zokoma za chitsanzo chilichonse. Zotsatirazo zasonyeza kuti ophunzira akuwona kukoma kwa LCS pazing'ono zochepa kusiyana ndi sweeteners zokhudzana ndi kalori. Ofufuzawo anapeza kuti zotsatira sizigwirizana ndi zomwe LCS imanena kuti zimapangitsa kuti anthu azikhala ndi zokoma zokoma.
Kuonjezera apo, maphunziro atatu omwe adatchulidwa kale akuphatikizapo zotsatira zomwe zingakuthandizeni kuyankha funsoli. Peters adasonyeza kuti njala yafika pa masabata 12 idakwera pang'ono m'madzi ndipo inachepetsa pang'ono mu zakudya zakumwa zomwe zinachititsa kuti njala ikhale yochepa kwambiri. Kuwonjezeranso kwina kwa kuphunzira kwa Tate ndi Piernas kunasonyeza kuti ngakhale onse omwe amamwa mowa ndi madzi omwe amamwa mowa amachepetsera ndalama zonse ndi zakudya zowonjezera, zakudya zakumwa zimapangitsa kuti azidya zakudya zambiri. Ofufuzawo adaganiza kuti mwina zakumwa zakumwa zimakhutiritsa chikhumbo cha zokoma. Pulogalamu ya NWCR inasonyeza kuti pafupifupi 80 peresenti ya ophunzira adanena kuti zakumwa zolimbitsa thupi zinkathandiza kuti azidya zakudya za kalori.
Mfundo yofunika-M'malo moonjezera chilakolako, njala, ndi njala, makamaka LCS (mwina monga cholowa cha shuga kapena chakudya ndi chakumwa) zingakhutitse zofuna za anthu za maswiti ndi kuchepetsa njala yawo.
Q: Kodi n'zotheka kuti zakudya zowonongeka zowonongeka zimakhudzidwe m'matumbo a microbiome m'njira yomwe ingayambitse kuchuluka kwa magulu a shuga?
A: Matumbo a microbiome ndi mitundu yambiri ya tizilombo toyambitsa matenda (matumbo) a nyama ndi anthu. Kafukufuku m'derali akuwonjezeka ndikuwonjezeka. Maganizo ndikuti kukhala ndi thanzi labwino la tizilombo toyambitsa matenda kumathandiza kukhala ndi thanzi, kuteteza matenda, komanso kukhala ndi thanzi labwino.
Phunziro la Suez ndi ofufuza anzawo, lofalitsidwa ku Nature, linalimbikitsa kwambiri ma TV ndipo linapanga mfundo zambiri zokhudzana ndi kugwiritsira ntchito LCS. Zoonadi, zambiri mwazofukufuku zomwe zili mu nyuzipepalayi zimalongosola zokhudzana ndi zopereka zina ndipo zina mwazimenezo zinkachitidwa mu mbewa. Ndikofunika kuzindikira kuti, ngakhale kuti LCS ali m'gulu lomwelo, ndizosiyana, zochokera, komanso momwe zimagwirira ntchito. Ili linali pepala lovuta kwambiri lomwe lili ndi maphunziro ambiri mkati. Panthawiyi, zina mwa zotsatira zazikulu zophunzira zatsutsidwa ndi akatswiri olemekezeka. Monga momwe ziliri ndi kafukufuku wochuluka, maphunziro ena opangidwa bwino adzayenera kuchitidwa kuti apitirize kutsimikizira ubale umenewu.
Zomwe zapezeka mu phunziro lino monga aspartame ndi sucralose, zotsekemera zotsika kwambiri zomwe zimagwiritsidwa ntchito kwambiri, zowonjezera magawo a shuga sizigwirizana ndi gulu lomwe likupezekapo kafukufuku. Ndikoyenera kuzindikira kuti kuti avomerezedwe ndi US Food and Drug Administration (FDA) monga chakudya chowonjezera komanso kugwiritsidwa ntchito ndi anthu omwe ali ndi matenda a shuga (omwe ali), kafukufuku woperekedwa kwa FDA kuti avomereze ayenera kuphatikizapo maphunziro okhudza zotsatira za LCS pamasamba a shuga. Kafukufuku waperekedwa ku FDA kuti avomereze komanso kufufuza kwina m'zaka zotsatira pambuyo povomerezedwa. Kawirikawiri, maphunziro omwe akhala akuchitika zaka makumi angapo zapitazo amasonyeza kuti aspartame kapena sucralose sizinasinthe matumbo a microbiome kapena kumayambitsa magazi m'magazi.
Zambiri mwa zinyama ndi zofufuza zaumunthu zomwe zafotokozedwa mu kafukufuku wa chilengedwe zinkakhudza zokhudzana ndi kapangidwe ka kapangidwe kabwino ka shuga. Chidwi kwa anthu omwe ali ndi shuga ndi kuti saccharin yakhala ikugwiritsidwa ntchito kwa zaka zoposa 100 ndipo zaka zambiri ndizo zokha zomwe zilipo. Pakalipano, pali zochepa zowerengera za nyama zomwe zimasonyeza kuti zakudya zam'mimba zimakhala zovuta kwambiri. Deta kuchokera pa maphunziro aumunthu pa mutu uwu siwongokwanira ndipo imakhala yochepa.
Mfundo yofunika-Kuwonjezera apo, kufufuza n'kofunika, koma zotsatira zogwiritsidwa ntchito mopitirira malire m'magulu a tizilombo toyambitsa matenda kapena glucose zikuwoneka kuti sizingatheke.
Q: Kodi ndizifukwa ziti za LCS za American Diabetes Association (ADA) ndi mabungwe ena?
A: Mu November 2013, ADA inafotokozera ndondomeko kwa malingaliro awo a zakudya kwa achikulire omwe ali ndi shuga. Polemba ndemangayi, yomwe inayang'ana mitu yokhudzana ndi zakudya zambiri, mawu a ADA akuti:
Kugwiritsa ntchito zotsekemera zosasungunula [LCS] kungathe kuchepetsa chiwerengero cha calorie ndi zakudya zamagulupu ngati zilowe m'malo mwa caloric sweeteners popanda malipiro mwa kudya kwa ma calories owonjezereka kuchokera ku magwero ena.
Ponena za momwe LCS imakhudzidwira m'magulu a m'magazi, ADA inamaliza kupereka malingaliro okhudzana ndi zakudya zomwe kafukufukuyu akuwonetsa kuti LCS siimapangitsa kuti shuga ikhalepo pokhapokha ngati LCS imagwiritsidwa ntchito pa chakudya kapena chakumwa ndi zakudya zina zomwe zimagwiritsidwa ntchito. Mwachitsanzo, izo zingakhale yogasi kapena kofiya yotentha yokometsedwa ndi LCS. Mosiyana ndi zimenezi, zakumwa zolimbitsa thupi sizikhala ndi zopatsa mphamvu.
Pansi-LCS siimapangitsa kuti shuga ikhalepo pokhapokha ngati LCS imagwiritsidwa ntchito pa chakudya kapena chakumwa ndi calorie yomwe ili ndi zowonjezera.
Q: Kodi ndi LCS zingati zomwe zimachititsa anthu ambiri ndipo anthu omwe ali ndi matenda a shuga amawononga?
A: Zokhudza "chitetezo" cha LCS kuti chiwonongeke, kafukufuku amasonyeza kuti anthu, pafupifupi, samadya paliponse pafupi ndi zomwe zimatchedwa Acceptable Daily Intake (ADI). Izi zikuphatikizapo anthu omwe ali ndi shuga, omwe angakhale ogula kwambiri a LCS. ADI imatanthauzidwa ndi FDA ndi mabungwe ena olamulira padziko lonse monga kuchuluka kwa LCS zomwe munthu angathe kudya tsiku lililonse la moyo popanda zodetsa nkhaŵa. ADI imayambira pa zowerengera zosiyanasiyana za maphunziro a nyama zomwe zimayenera kuti zivomerezedwe ndipo zimachokera ku zana limodzi la chitetezo kuchokera ku zomwe zimatchedwa apamwamba kwambiri.
Tiyeni tiyang'ane pa aspartame monga chitsanzo. FDA ADI ya aspartame ndi 50 mg / kg ya kulemera kwa thupi / tsiku. Ndalamayi idzakhala yofanana ndi kugwiritsa ntchito mapaketi 97 a LCS ya aspartame tsiku lililonse pa moyo wa munthu. Komabe, chiwerengero cha Daily Quake (EDI) cha aspartame chinapezeka kuti ndi magawo asanu ndi limodzi a ADI mwa anthu akuluakulu. EDI imatanthauzidwa ngati kuyerekezera kuchuluka kwa mankhwala omwe akugwiritsidwa ntchito ngati atayikidwa m'malo mwa shuga mu 100 peresenti ya zakudya zomwe zingatheke ndi zakumwa.
The FDA imafuna kufufuza kwambiri pa LCS musanalole LCS kumsika. Kawirikawiri, LCS imavomerezedwa kuti igwiritsidwe ntchito ndi anthu onse. Izi zikuphatikizapo ana, amayi omwe ali ndi pakati ndi omwe akuyamwitsa ndi anthu omwe ali ndi shuga.
Q: Kodi ndi chithandizo chotani kwa munthu yemwe ali olemera kwambiri komanso omwe ali pangozi ya mtundu wa shuga wa mtundu wa 2 (T2D) kapena wina yemwe ali ndi T2D pokhudzana ndi ntchito zofunika kwambiri zomwe angachite pazomwe akudya ndikukhala ndi thanzi labwino?
A: Zimaonekera kuchokera ku kafukufuku ndi zopereka zabwino kuchokera ku ADA kuti zomwe zimafunika kwambiri munthu amene ali pangozi ya T2D (prediabetes) kapena ndi T2D angathe kuchita kuti achepetse kapena kuchepetsanso matendawa (kapena kuti kuchepetsa matendawa) kapena kuchepetsa kukula kwa T2D pa kapena atangotenga matendawa ndikutaya pafupifupi zisanu kapena zisanu ndi ziwiri peresenti ya kulemera kwa thupi koyamba ndikusiya kuchuluka kwa kulemera kwake ngati kotheka-ntchito yayikulu ndithu!
Izi ziyenera kupindula mwa kudya zakudya zopatsa thanzi, kusankha zakudya zathanzi, komanso kugwira ntchito mwakhama . Kuwonjezera apo, ndizofunikira kwambiri kuti anthu adziwe ndi kusunga shuga, kuthamanga kwa magazi, komanso magazi a lipids poyamba ndi nthawi. Kuphwanya zolingazi kapena zomwe iwe ndi wampatsa wanu mungasankhe zingakupangitseni kuwombera bwino kwambiri kuti mukhalebe wathanzi komanso kuchepetsani mavuto pakapita nthawi. Lero, tikudziwa kuti matenda a shuga ndi ochuluka kwambiri kuposa kungoyang'anira magulu a shuga.
Ponena za kugwiritsa ntchito LCS, kaya m'malo mwa shuga muzitentha kapena ozizira kapena zakudya, ndikupempha kuti ndigwiritse ntchito mankhwalawa kuti ndikuthandizani kuchepetsa kulemera. Pewani mapaundiwo ndikudya pang'ono magalamu a zakudya zopatsa thanzi (zochepetsetsa zochepa, maswiti, ndi zakudya za shuga) komanso shuga wowonjezera, makamaka zakumwa.
Pansi-Pita kupyola mutu! Onetsetsani kuti muwerenge tsatanetsatane wa maphunziro atsopano pa LCS ndipo muyenerere zatsopano zomwe mwaphunzira kuchokera mu phunziro lomwe likupezekapo. Kumbukirani kuti LCSs yaphunziridwa kwa zaka makumi ambiri ndipo zomwe zimavomerezedwa kuti zigwiritsidwe ntchito ku US ndi kuzungulira dziko lonse lapansi zapitiliza kufufuza mozama musanabwere ku msika. Ndiponso, kubwereza sikutha pamenepo. Mabungwe oyendetsa padziko lonse akupitiliza kubwereza kafukufuku ndi ntchito zawo m'kupita kwa nthawi.
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