Zunthlum kan vei tih kan hriat hian mi tam takin kan inchhir na ber chu chaw thlum kan ei leh thei tawh dawn lo tih hi a ni. I tea-ah hian sugar tlemte pawh i dah theih loh tur thu i ngaihtuah a nih chuan dawr chhunga "sugar-free" emaw "artificial sweeteners" emaw awm thin te hi i hre tawh mai thei. I hmang tawh pawh a ni mai thei. Chuvangin vawiinah hian hengte hi i tan a tha tak tak em tih te, i hman chuan i hriat tur te i sawi dawn nia.
Zunthlum vei hian artificial sweeteners a hmang thei ang em?
A chhânna awlsam tak chu, a ni, i ti thei . Heng artificial sweeteners te hi sugar pangngai ang bawka thlum an ni a, a chang chuan a let za tam tak emaw, a let sang tam tak emaw pawhin an thlum zawk bawk. Mahse a pawimawh ber chu calorie zero emaw tlemte emaw an nei a ni . Tin, i thisen sugar, emaw glucose level pawh an tisang lo bawk.
Ngaihtuah teh, regular sugar kan ei hian thisenah a lut a, chakna ah a chang thin. Chuvang chuan thisen sugar level a sang chho zel a ni. Mahse heng artificial sweeteners te hi chutiang chuan thisenah an lut lo va, kan digestive system kaltlangin kan bawlhhlawh emaw kan zun emaw ah an chhuak thin.
Nutritionist-te pawhin zunthlum vei mi pakhatin vawi khata sweets bânsan a harsat a nih chuan hengte hi thisen sugar level ngaihtuah lovin thlum tui tak ei theihna tur kawng ṭha tak a ni an ti.
Mahse hetah hian a pawimawh ber chu hengte hi i hman hmain i doctor nen inbiakna neih hmasak phawt a ngai a , a chhan chu i hriselna dinhmun atana tha chi leh ni khatah engzat nge i hman theih tih chiang taka hriat a pawimawh avangin.
Eng ang sweeteners nge kan hman?
Dawr kan pan chuan sweeteners chi hrang hrang kan hmu thei a. Hengte hi tlem tal hriatthiamna i neih a pawimawh hle. Hengte hi dawhkan pakhatah han en ila.
| Sweetener chi hrang hrang | A awlsam zawngin... | Entirnan |
|---|---|---|
| Sugar pangngai (Sugars) 1.1. | Hengte hi pianphung atanga lo chhuak carbohydrates an ni. Calorie an nei a, thisen sugar level a tisang ngei ang. | White sugar, brown sugar, jaggery, khawizu leh thil thlum dangte. |
| Sugar Zu te hi a awm | Hengte hi calorie tlem nei sweeteners an ni bawk. Taksaah zawi zawiin an digested a, chuvangin thisen sugar level-ah nghawng a nei tlem hle. | Chewing gum leh sugar tel lo candies-ah te an awm a, hming vuah Erythritol, Sorbitol, leh Xylitol tih te hi an ni. |
| Natural sugar tel lo sweeteners hmanga siam a ni | Hengte hi natural plant atanga lak chhuah a ni a, synthetic variety aiin processing a ngai tlem zawk. | Stevia, Monk thei rah chhuah. |
| Artificial Sweeteners hmanga siam a ni | Hengte hi laboratory-a siam a ni a, nutritional value an nei lo. Thisen sugar level a nghawng lo. | Aspartame, Sucralose, Saccharin te pawh a awm bawk. |
Artificial sweeteners hman tam ber
US Food and Drug Administration (FDA)-in a pawmpui chi hrang hrang 6 a awm a.
- Acesulfame potassium: Hei hi chaw lum leh vawt ah te hman theih a ni. Baked goods-ah pawh hman a ni.
- Advantame: Sugar pangngai aiin a let 20,000 velin a thlum zawk. Chaw thlum nan an hmang thin.
- Aspartame: (NutraSweet, Equal tih hminga hriat bawk). Sugar aiin a let 200 velin a thlum zawk. Chaw lum takah chuan a thlum chu tlem a tlahniam thei. Phenylketonuria (PKU) tih hming pu genetic condition tlemte nei tan chuan a tha lo.
- Neotame: Bakery product-a sugar thlakna atana hman tlanglawn tak.
- Saccharin: (Sweet’N Low tih hming hnuaiah a awm). Chaw lum leh vawt tan pawh a tha. But if you are pregnant or breastfeeding , hei hi i hman hmain i doctor i zawt ngei ang.
- Sucralose hi a awm a:(Splenda tia hriat lar zawk). Thil lum, vawt leh baked goods-ah te hman theih a ni. Processed foods-ah a awm tlangpui. Zirna thenkhatah chuan sucralose hian taksain thisen sugar a tihregulate dan a nghawng tlem thei tih hmuhchhuah a ni. Chuvangin he thu hi i doctor nen pawh inbiakna neih a pawimawh hle.
Food label-a thumal awmte hi eng nge a awmzia chiang takin i hre ang u!
Store-a thil i lei hian "No Sugar," "Sugar-Free," leh "Reduced Sugar" tih ang chi thumalte hi i hmu a, an vai hian awmzia inang an nei vek niin i ngai em? Ni lo, an ti ve tho. Awmze hrang hrang an nei a. An sawi tum chu i lo en ang u.
| Label-a thumal awm chu | Chu chu eng nge a awmzia tak? |
|---|---|
| Sugar a awm lo / Sugar tel lo | Chaw ei tur hian ei khatah sugar gram 0.5 aia tlem a pai a ni. |
| Sugar a dah tel lo | A siam dan emaw, a bungrua siam emaw chhung hian sugar emaw, sugar-containing ingredients emaw dah belh a ni lo (ei tur chu a pianphungah sugar a awm thei tho nain). |
| Sugar a tlahniam | A chi khata siam pangngai aiin 25% tal sugar a tlem zawk. |
| Dietetic lam hawi | Hriselna lama harsatna bik, zunthlum ang chi enkawlna atana pui thei meal plan-a refer. |
Ringhlel i neih chuan food package hnung lama Nutrition Facts tih ziak hi chhiar a tha ber.. ‘Carbohydrates’ tih hnuaiah hian ‘Sugars’ leh ‘Sugar Alcohol’ engzat nge a awm tih chiang takin a tarlang a. Tin, ingredients list i en chuan artificial sweetener hman hming pawh i hmu thei bawk.
Zawhna thenkhat i nei thei
Zawhna: Eng nge a chhe zawk, sugar nge artificial sweeteners?
Dik tak chuan, eng thil pawh tam lutuk hi a ṭha lo . Sugar ei tam lutuk hian taksa rihna a tipung thei a, thisen sugar level a sang thei a, type 2 diabetes vei theihna a tipung thei bawk. Heng zawng zawng hi i thinlung tan a tha lo.
Chutiang bawkin, artificial sweeteners hman tam lutuk hian hriselna lama harsatna ang chiah hi a thlen thei tih ngaihdan a awm bawk. A chhan chu, sugar ang bawkin heng artificial sweeteners te hi addictive an ni thei a ni. Kan ei tam poh leh kan duh em em thin. Tichuan, "Calories a awm lo" tih ngaihtuahin ei tam zawk kan tum mai thei. A tha ber chu thei chi hrang hrang, natural sweetness nei, fiber leh nutrient tamna ei hi a ni.
Zawhna: Engvangin nge Stevia hi khap a nih?
Stevia hi South America atanga lo piang a ni a. Kum 1991 khan cancer hlauhawmna nena inzawm zirchianna a neih avangin khap a ni. Mahse, zirchianna neih belh a nih hnuah kum 2008 khan ei tur additive atan "generally recognized as safe" (GRAS) tiin pawm leh a ni a, tunah chuan ei leh in lamah hman a ni nasa hle.
Take-Home Thuchah a ni
- Diabetes i neih chuan artificial sweeteners hian sweets i duhna chu a control thei a ni. Thisen sugar level an tisang lo.
- Hengte hi a tlem berah chauh hman tur a ni . "Calorie-free" anga ngaiha hman tam lutuk hi a tha lo.
- Artificial sweetener eng pawh i hman hmain i doctor nen inbia la, i tana tha tur chi leh a zat hriat chian hmasa phawt ang che .
- Diabetes control dan tha ber chu ei leh in inthlau tak (thei, thlai, whole grains, lean proteins) ei hi a ni. Sweetener hi chutiang tur chuan tanpuitu mai a ni.
- Store atanga thil i lei dawnin a label chhiar la, a chhunga thil awmte chu hre reng ang che.
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