Kodi fructose ndiyotheka mukataya thupi: kupindula kapena kuvulaza

Fructose ndi ma atomu asanu ndi limodzi a monosaccharide, limodzi ndi shuga ndi gawo limodzi la sucrose. Imakhala ndi kutsekemera, theka lokoma la shuga wamba.

Fructose mukamachepetsa thupi amathandizira kuchotsa mapaundi owonjezera osasokoneza kuchepa kwa michere mthupi.

Zopindulitsa zomwe zimapangidwa ndi fructose

• limakupatsani mwayi kuti chakudya chikhale chatsopano kwa nthawi yayitali posunga chinyezi,
• odzipereka thupi
• zimapangitsa kukoma kwa zipatso ndi zipatso, zimapangitsa kupanikizana komanso kupanikizika,
• matenda a shuga
• kubwezeretsanso zamagetsi, motero amalimbikitsidwa kwa odwala pakafunika kuchira msanga,
• insulini sifunikira kuti ichotse
• sichimawononga enamel ya mano, chimachotsa kachikasu ku mano, sichimayambitsa mano.

Ubwino wogwiritsa ntchito chakudya ichi sudzatsutsidwa ngati malamulowa atsatiridwa:

1. Kumwa kuyenera kukhala kwapakati, chifukwa kuchuluka kwa zinthu (confectionery, zakumwa).
2. Kugwiritsa ntchito kwachilengedwe fructose (mumasamba, uchi, zipatso) kumawonjezera chitetezo cha mthupi, kumakhala ndi zotsatira zamafuta.

Fructose imadziunjikira m'chiwindi ngati glycogen, imathandizira thupi kuchira mofulumira pambuyo pakuchita masewera olimbitsa thupi. Kuchulukitsa kamvekedwe ka minofu, kumathandizira kusokonekera kwa mowa m'magazi.

Pamaziko a fructose, mankhwala amapangidwa, omwe amagwiritsidwa ntchito matenda a mtima, kulimbitsa chitetezo chokwanira.

Zomwe muli

Muli zipatso ndi zipatso, mtedza, mbewu monga chimanga. Chiwerengero chachikulu kwambiri ndi izi:

• wokondedwa
• masiku
• zoumba
• mphesa
• mapeyala
• maapulo
• yamatcheri
• nthochi
• sitiroberi
• kiwi
• Persimmon
• kabichi (yoyera ndi yoyera),
• broccoli
• chimanga.

Nthawi zambiri amagwiritsidwa ntchito popanga marshmallows, ayisikilimu, halva, chokoleti, zotupa zina zakumwa ndi kaboni. Kugwiritsa ntchito chinthucho popanga kuphika kumathandizira kuti ikhale yampweya komanso yokongola, kukhalabe yatsopano kwa nthawi yayitali. Izi zimathandiza odwala omwe ali ndi matenda ashuga kudya zinthu ngati izi.

Kuti thupi lizigwira ntchito moyenera, ndikofunikira kudya tsiku:

• uchi (10 g),
• zipatso zouma (ochepa),
• zipatso zatsopano.

Kodi shuga amatha kusinthidwa ndi fructose?

Fructose ndiwotsekemera mwachilengedwe, alibe zoteteza, ali ndi zambiri zofunikira. Pazakukhudzidwa, thupi silifunikira kupanga insulini, chifukwa chake katundu pa zikondwererozi samakula.

Chogulitsachi chimakhala chosachepera caloric (100 g chili ndi 400 kcal), poyerekeza ndi ena mafuta omwe amakhala ndi mphamvu ya tonic. Popeza kuti chakudya ichi chimakhala chokoma koposa shuga kuposa shuga, kuchuluka kwa zopatsa mphamvu mu zakudya zomwe zimatha kumachepetsedwa.

Ndikwabwino kugwiritsa ntchito fructose ndi zinthu zachilengedwe. Pankhaniyi, thupi limalandira fiber, pectin, mavitamini ambiri.

Contraindication ndi kuvulaza

Kwa akulu, kuchuluka kwa malonda sikuyenera kupitilira 50 g patsiku, mwinanso zovuta zimayamba.

Kuti thupi lizigwira ntchito bwino pamafunika glucose. Palibe, pali kumangokhalira kumva njala. Izi zimabweretsa kuti munthu amayamba kudya zakudya zochulukirapo, izi zimapangitsa kuti matanda am'mimba atuluke, kuwonjezereka kwa katundu pa ziwalo zam'mimba. Zotsatira zake, kulephera kumachitika mu kagayidwe kachakudya, kunenepa kwambiri kumachitika.

Chifukwa chogwiritsa ntchito fructose nthawi yayitali, kaphatikizidwe ka stucco ndi insulin amasokonekera, mphamvu ya thupi yokhoza kuwongolera mphamvu imatayika. Kugwiritsa ntchito kosagwiritsa ntchito chakudya kumeneku kumapangitsa kukula kwa matenda a mtima.Anthu ena amakhala ndi mavuto osiyanasiyana pakapita nthawi.

Kupezeka kosalekeza pakudya zamagulu ambiri a chakudya:

• kumapangitsa kuti mafuta a m'magazi achepe,
• zimapangitsa kuti munthu akhale wonenepa,
• imalepheretsa kupanga leptin (mahomoni a satiety), chifukwa chake, munthu amakhala ndi vuto lanjala,
• kumawonjezera cholesterol yamagazi, yomwe imawonjezera mwayi wokhala ndi mtima.

Chifukwa chomwa mowa kwambiri, matenda atha kukhala:

• matenda a metabolic (gout, insulin zosagwira shuga, kunenepa kwambiri),
• atherosulinosis, matenda oopsa,
• matenda a impso
• matenda a chiwindi, matumbo.

Fructose wogwiritsidwa ntchito pakuchepetsa thupi ali ndi zovuta zina:

• imasanduka mafuta (monga chakudya chilichonse),
• wokhoza kuyambitsa njala.

Carbohydrate akusowa kwa odwala matenda ashuga:

• chifukwa cholowerera pang'ono m'magazi, kumva kukhumudwa pambuyo pake kumadzuka,
• kugwiritsa ntchito kwambiri kungapangitse kukula kwa shuga kwa anthu omwe ali pachiwopsezo,
• Zotsatira zake ndikuwoneka kuti zakhuta, munthu amadya kwambiri (samalamulira magawo).

Zoyipa zamagetsi izi:

• kusowa kwa fructose diphosphate aldolase (chakudya cham'mimba),
• tsankho
• mimba
• mtundu 2 shuga
• ziwengo (mankhwalawa amadziwika kuti ndi allergen olimba, chifukwa chakuzunza, mphuno, kuyabwa, kuchepa kwa mphumu, mpaka kuukira kwa mphumu).

Ndemanga za kuchepetsa kunenepa

Polina, wazaka 27

Popeza ndidawerenga za phindu la zakudya zamafuta, ndidaganiza zoyesa fructose kwinaku ndikulimbana ndi kunenepa kwambiri. Ndinayesera kudya zipatso zambiri, ndinakana shuga kwathunthu, ndimamwa madzi ambiri. Monga momwe zinadzapangidwira m'tsogolo, zipatso zambiri zotsekemera zimatha kukhala zotsatirapo zake. Chifukwa chake, sizinali zotheka kuchepetsa thupi. Kukhumudwa mu chakudya chotere.

Alexandra, wazaka 36

Asayansi atsimikizira kuti chifukwa chachikulu cholemera ndi glucose. Mmodzi ayenera kungosintha mphamvu, kuwonjezera zochita zolimbitsa thupi - ndipo mutha kutaya makilogalamu osadukiza.

Fructose amathandizira kuchita izi moyenera, osasokoneza bwino zinthu zopatsa thanzi. M'malo mwake maswiti amtundu amalola uchi, zipatso zouma, zipatso.

Natalia, wazaka 39

Mnzanu adalankhula za njira yatsopano yochepetsera thupi, kotero adasankhanso kuyesera. Kukhazikika pa chakudya chamafuta kwa sabata. Ndinakana kwathunthu kugwiritsa ntchito confectionery, makeke, mbale zam'tsogolo zopatsa mphamvu. Amawona tsiku lililonse pafupi malita awiri amadzi, akuchita zolimbitsa thupi.

Ndinkatha kutaya makilogalamu 4, nthawi zina ndimakhala ndi vuto la kugona kwambiri. Nthawi ndi nthawi, mutha kugwiritsa ntchito njirayi, koma ndizovuta kuyang'anira kuchuluka kwa zakudya zomwe zimadyedwa (nthawi zambiri ndimapezeka ndikudya kwambiri kuposa kale).

Momwe fructose amakhudzira thupi akamataya thupi

Kuti tithe kutsimikizira zovomerezeka za madokotala zokhudzana ndi luso la fructose, tikambirana momwe zimakhudzira thupi. Makaniwo ndi awa:

1. Ngati owonjezera a fructose amawakonza ndi kukhala m'magazi ndikuwayika m'magazi mu mawonekedwe a triglycerides - gwero lalikulu lamphamvu yama cell. Momwemo, zimathandizira kukhala ndi mphamvu pakudya, thupi likalephera kulandira zinthu zonse zofunika.
2. Kukometsa chakudya. Kwa nthawi yayitali, ankakhulupirira kuti fructose imasinthira shuga, imakhala ndi index yotsika ya glycemic. Koma, monga kuyesa kwawonetsa, izi sizipereka, koma zimatchinga kumverera kwodzaza.

Kodi fructose ndi chiyani?

Fructose ndi shuga wosavuta (yotchedwanso monosaccharide) ndikwanira shuga, yomwe imapangidwa ndi shuga, imagwiritsidwa ntchito kwambiri kukhitchini. Zambiri zimakhalapo zipatso ndi uchizomwe zimawapatsa kukoma kokoma.

Ili ndi limodzi la shuga wokoma kwambiri wopezeka m'chilengedwe. Fructose nthawi zambiri amalimbikitsidwa ngati cholowa m'malo mwa sucrose pakudya, shuga komanso kunenepa kwambiri.

Momwe fructose imalowerera ndi thupi

Fructose amalowa mthupi ndipo odzipereka m'matumbokumene, kudutsa m'magazi, kumapita ku chiwindi. Ndi uyu imasanduka shugakenako ndikusungidwa ngati glycogen.

Mafuta ake m'matumbo amakhala otsika kuposa glucose, koma apamwamba kuposa zotsekemera zina zopangidwa. Ichi ndichinthu chofunikira chifukwa, kukhala molekyulu yogwira mtima, sizimapereka chiwopsezo - mosiyana ndi ena okometsa ena. Komabe, mu milingo yayikulu, kutsegula m'mimba kumatha kuchitika.

Zogulitsa zomwe zimakhala ndi fructose

Fructose ndi shuga wofala kwambiri mkati zinthu zamasambamakamaka mu chipatsoKuchokera pamenepo adatchulapo dzina.

Tiyeni tiwone pagome lazakudya za fructose muzakudya zina zomwe zimadyedwa kwambiri.

Gram ya fructose pa 100 magalamu a chakudya:

Wokondedwa - Ndi chakudya chachilengedwe cham'madzi kwambiri. Shuga uyu amapanga pafupifupi theka la uchi, womwe umapangitsa kuti azikhala ndi kukoma kosiyana ndi ena. Zipatso zouma, zachidziwikire, zimakhala ndi fructose yambiri. Ngakhale masamba ali ndi fructose: mwachitsanzo, nkhaka ndi phwetekere, koma, ndizowoneka bwino kwambiri kuposa zipatso. Komanso komwe gwero la fructose ndi mkate.

Ngakhale zili zapamwamba kwambiri za fructose mu zipatso ndi uchi, ndizokwera mtengo kwambiri kuzipeza chimanga. Mbewu yamchibo imakhala ndi fructose yambiri (kuchokera 40 mpaka 60%), ina yonse imayimiriridwa ndi shuga. Komabe, shuga amatha kusinthidwa kukhala fructose pogwiritsa ntchito mankhwala a "isomerization".

Fructose adapezeka koyamba m'mabotolo aku Japan, pomwe gulu lofufuzira limafunafuna njira yopezera shuga yotsogola kuti muchepetse kulowetsamo. Pambuyo pake, United States idatengera njirayi, ndikuchepetsa minda ya nzimbe ndikuwonjezera zipatso za chimanga.

Katundu ndi phindu la fructose

Ngakhale ndizopanda mphamvu zopatsa mphamvu pang'ono mu fructose (3,75 kcal / gramu) kuposa mu glucose (4 kcal / gramu), mphamvu zawo zimakhala ndi mphamvu zofanana.

Fructose ndi glucose amasiyana pamfundo zazikulu ziwiri:

• Kutsekemera: 33% yayikulu kuposa glucose (pakazizira), komanso mochulukira kawiri
• Mlozera wa Glycemic: pamlingo 23, womwe ndi wotsika kuposa glucose (57) kapena sucrose (70)

Fructose amagwiritsidwa ntchito pazotsatirazi:

• Oteteza: Molekyu ya fructose imakopa madzi ambiri. Izi zimapangitsa kuti zikhale zotetezeka bwino kwachilengedwe - zimapanga zinthu zopangidwa ndi madzi, zomwe zimapangitsa kuti zisakhale zoyenera kukula.
• Lokoma: fructose amakonda kwambiri ngati wokoma kuposa sucrose. Popeza shuga wocheperako amafunikira kuti akwaniritse kutsekemera kofanana. Komabe, izi zimangoonekera m'makumwa ozizira komanso zakudya.
• Zakumwa zotsekemera: Fructose imagwiritsidwa ntchito muzakumwa zambiri za kaboni ndi zinthu zamafakitale.

Zotsatira zoyipa za fructose

Fructose ndi shuga yemwe chiwindi chokhacho chimatha kugwiritsa ntchito. Imayamwa ndikusintha kaye kukhala glucose kenako glycogen. Ngati malo ogulitsira a glycogen akukwana, ndiye molekyu ya fructose idzasokonekera ndikugwiritsidwa ntchito kupanga triglycerides, i.e. mafuta. Ngati kudya kwa fructose kumakhala kochulukirapondiye kuti zochuluka zidzakhala kusiya mafuta ndipo kutsogolera ku kuchuluka kwa lipids!

Kuphatikiza apo, kagayidwe ka fructose kamayambitsa kuchuluka uric acid. Molekyulu iyi ndiwowononga thupi lathu ndipo imatha kudziunjikira mafupa (chifukwa, zomwe zimatchedwa "gout" zimayamba). Vutoli limakhudza kukana kwa insulin, i.e. kulephera kutsika magazi.

Kugwiritsa ntchito fructose pakudya komanso kunenepa kwambiri

Monga momwe tidawunikira, fructose imatha kusinthidwa kukhala mafuta. Chifukwa chake sikulimbikitsidwa kuti mulowe shuga wakale ndi fructose, makamaka kwa iwo omwe akufuna kuchepetsa thupi.

Ngakhale kuti mukudya kwina kugwiritsa ntchito fructose kapena kugwiritsa ntchito zipatso pokhapokha ndikulimbikitsidwa, kumwa kwambiri shuga wamtunduwu sikuti sikuti kumathandizira kuchepa thupi, komanso kumakhudza kagayidwe kachakudya ka magazi.

M'malo mwake, kumwa kosalekeza komanso kosatha kwa fructose owonjezera amachulukitsa triglycerides m'mwazi, kumawonjezera uric acid ndende ndi kumabweretsa insulin kukana.

Kuphatikiza apo, akuti kufalikira kwa kunenepa kwambiri ku United States kumayenderana ndi kugwiritsa ntchito shuga kwa chimanga ndi opanga zakumwa zozizilitsa kukhosi. Ndiye kuti, fructose sikuti imangothandiza kuchepetsa kunenepa, komanso imatha kukhala imodzi zazambiri zazikulu zamafuta.

Gwiritsani ntchito kapena musagwiritse ntchito fructose

Fructose ngakhale Mosakayikira zothandiza katundu, kumafunika kutsatira kwambiri zakudya zopatsa thanzi.

Pankhani ya makanda ndi amayi apakati, ndibwino kupewa zakudya zomwe zimakhala ndi shuga wambiri wosavuta, ndipo makamaka manyuchi ndi chimfine. Ndibwino nthawi zonse kudya zipatso zatsopano, zomwe, kuwonjezera pa shuga, ndimapatsanso zinthu zina zambiri zofunikira!

Ochita masewera olimbitsa thupi kapena omanga thupi ayeneranso kusamala. Fructose sidzikundikira minofu, koma imakonzedwa mu chiwindi basi. ndipo zochulukirapo zimasandulika mafuta!

Kodi fructose imakhala yoyipa mukamachepetsa thupi?

Aliyense amadziwa za fructose kuyambira maphunziro apemisitikali apasukulu. Mwa omwe akuchepetsa thupi, amakhulupirira kuti mtundu uwu wa shuga ungathandize polimbana ndi kunenepa kwambiri. Koma zomwe apeza asayansi aposachedwa akusonyeza kuti mawu amenewa si nthano chabe, ochirikizidwa ndi kampeni yayikulu yotsatsa.

Fructose kapena shuga ya zipatso ndi amodzi mwa mitundu ya shuga omwe amapezeka mwachilengedwe mu zipatso zokoma za mbewu - zipatso ndi zipatso, komanso uchi ndi zinthu zina za njuchi.

Izi zakhala zikupanga mafakitale kwa zaka 40: choyamba, fructose idapangidwa ngati ufa, womwe udawonjezeredwa tiyi ndi zinthu zina, ndiye adayamba kuphatikizidwa muzinthu zina, monga makeke, makeke komanso maswiti. Ambiri ochepetsa thupi amva mobwerezabwereza malingaliro kuti asinthe shuga yoyera nthawi zonse ndi fructose.

Inde, fructose imakhala yotsekemera koposa kawiri kuposa shuga pazopezekazo zopatsa mphamvu - 380 zopatsa mphamvu pamagalamu 100, motero amamwa zochepa kuposa shuga. Kuphatikiza apo, fructose imakhala ndi index yotsika ya glycemic, ndiko kuti, kuyamwa kwake sikumapangitsa kutulutsidwa kwakanema kwa insulin, kuchuluka kwa shuga ya m'magazi sikukwera kwenikweni monga shuga.

Chifukwa chake, fructose ngati wokoma imakhala yabwino kwa odwala matenda ashuga, ngakhale, nthawi zambiri, matendawa amakhudzana ndi kunenepa kwambiri, kenako fructose amathanso kugwiritsiridwa ntchito oletsedwa. Fructose m'thupi imalowa ndi ma cell a chiwindi ndipo ndi iwo okha, ndipo chiwindi chimasinthidwa kukhala ma acid acid.

Fructose amalepheretsa kulemera mukamagwiritsa ntchito komwe zakudya zimagwiritsidwa ntchito ndi shuga: zinthu zophika, zakudya zam'chitini, zakumwa zoziziritsa kukhosi, ndi ayisikilimu. Chosangalatsa ndichakuti, fructose imatha kusunga zakudya zatsopano motalikitsa.

Kukoma kwa zinthu zotere sikusiyana ndi komwe kumakonzedwa ndi shuga, makamaka, fructose imatha kukulitsa kukoma ndi kununkhira kwa zipatso, zipatso, kotero nthawi zambiri zimakhala gawo la saladi wazipatso, kusunga ndi kukonzekera kwina.

Komabe, ngati imagwiritsidwa ntchito kuphika, kutentha kwake kuyenera kutsika pang'ono kuposa kuphika kwachikhalidwe.

Fructose amalimbikitsidwa panthawi yochira pambuyo poti wadwala, kulimbitsa thupi kwambiri komanso kupsinjika kwamaganizidwe, chifukwa amapatsa thupi mphamvu yofunikira.

Komanso, fructose sichimavulaza enamel ya dzino monga shuga, komanso sichimayambitsa mano. Komanso, mutatha kudya zakudya zokhala ndi fructose, zimatha kupulumutsa munthu ku chikwangwani chachikasu pameno, popanda kuwononga mawonekedwe ake.

Malingaliro awa adakwaniritsidwa kalekale mdziko lapansi komanso ku Russian zakudya. Ngakhale RAMS idalimbikitsa kudya fructose m'malo mwa shuga wokhazikika. Koma kafukufuku waposachedwa pankhani yazakudya zabwino adawonetsa kuti fructose yochepetsa thupi sikuti yokhala wathanzi komanso yopanda vuto monga momwe mumaganizira kale.

Fructose ali ndi katundu wina wosangalatsa - amalimbikitsa kuthyolako kwa mowa ndikuchotsa kwake m'thupi. Chifukwa chake, nthawi zina sagwiritsidwa ntchito pokhapokha pochita ndi hangover, komanso poizoni woopsa. Odwala amathandizira kudzera m'mitsempha.

Ndikofunikira kuyamba ndikuti fructose, yomwe ilowa m'thupi, imapanganso shuga. Izi zimachitika chifukwa, maselo a chiwindi amapanga gawo la fructose kukhala glucose. Kuphatikiza apo, fructose imalowa mwachangu mthupi, motero kupeza mphamvu zowonjezera kumakhala kosavuta kwambiri.

Koma zopatsa mphamvu zopatsa mphamvu - chimanga, mkate wa chinangwa, womwe umakhala ndi shuga, zimakonzedwa pang'onopang'ono, ndikupanga glycogen kupezeka, fructose alibe katunduyu, imakhala kwakanthawi kochepa kwambiri.

Izi zidatsimikiziridwa mwasayansi ndi a Johns Hopkins University staff: adazindikira kuti bongo limatumiza zizindikiro zakusiyana kwa kukhalapo kwa fructose kapena glucose m'magazi.

Amadziwika kuti ndi kupezeka kwa glucose m'magazi komwe kumapangitsa kumva kukomoka. Kupanga mafuta, kusandulika kukhala mafuta, kumangoyambitsa chidwi, kukakamiza kudya zochuluka. Izi zikufotokozera bwino kuti kunenepa kwambiri tsopano kwakhala vuto lapadziko lonse lapansi. Ndizodabwitsa kuti idafika pachimake pomwe fructose idayamba kugwiritsidwa ntchito ndi masse m'malo mwa shuga.

Asayansi ena amakhulupirira kuti zopitilira 30% zamavuto a matumbo - kutulutsa, kutsegula m'mimba, kutsekula m'mimba ndi kudzimbidwa zimachitika ndendende chifukwa cha kudya kwa mafupa ambiri. Zimakhumudwitsa matumbo ndipo zimayambitsa njira yovunda, zimapereka zisonyezo zosasangalatsa zotere.

Monga tanena kale, fructose sichulukitsa kuchuluka kwa insulin m'magazi, komanso mahomoni a leptin omwe amaphatikizidwa ndi mphamvu ndi mafuta metabolism. Chifukwa chake, thupi silingayankhe chakudya chokwanira mokwanira. Munthu amayamba kudya zochulukirapo, ndipo kuchuluka kwambiri kumakhala kosavuta.

Inde, izi sizitanthauza kuti tsopano muyenera kuyiwala za zipatso, uchi ndi zipatso mpaka muyaya. Zakudya za munthu aliyense ziyenera kuphatikizapo zinthu izi, chifukwa sizokhala ndi fructose zokha, komanso fiber fiber - fiber, yomwe imathandizira matumbo.

Kuphatikiza apo, zimakhala ndi fructose mu mawonekedwe ake achilengedwe, zochuluka zomwe sizingavulaze munthu, ndipo zonse zomwe zili ndi zopatsa mphamvu ndizochepa. Koma fructose, wopangidwa mwamavuto, samakhala ndiubwino uliwonse wathanzi, kapena chiwonetserocho.

Ndikwabwino kuzikana, komanso kukana zinthu zomwe zili gawo lake, makamaka kuchokera ku zakumwa zoledzeretsa.

Omwe akufuna kuchepa thupi ayenera kuwonetsetsa kuti kudya kwa tsiku ndi tsiku kwa fructose sikupitilira magalamu 45, ndipo ndibwino kuchotsa zipatso zotsekemera kwathunthu, kuchepetsa uchi pakadutsa supuni 1-2 patsiku.

Fructose adawoneka pama shelufu nthawi imodzi osati chifukwa cha mapindu ake, koma chifukwa cha phindu lachuma, chifukwa chimanga chimakhala chotsika mtengo kwambiri kuposa shuga ya nzimbe.Ndipo kenako kutsatsa kwakukulu kwa malonda ndi zokambirana motsimikiza za zabwino zake zambiri kunachita ntchito yake.

Chifukwa chake, mawu omaliza ndi omveka: fructose sikuti imangoyambitsa kuchepa thupi, iyo, nthawi zina, imakwiyitsa makilogalamu owonjezera. Chifukwa chake, ndibwino kuyandikira kugwiritsa ntchito zinthu zomwe zili ndi mafuta a fructose mwanzeru, kuyesa kusankha momwe mungakondere zipatso ndi zipatso, osati zakudya ndi masamba.

Pangani shuga m'malo mwa shuga mukataya thupi

Kwa onse omwe moyo wawo wakhazikika umakhazikika, madokotala amalimbikitsa kuti asinthe shuga ndi fructose. Njirayi ili ndi zabwino zake. Zimavomerezeka kuti ngati sichothandiza kwambiri kuposa shuga wokhazikika, ndiye kuti sichowopsa.

Ichi ndichifukwa chake nthawi zambiri zimayamba kuphatikizidwa muzakudya zanu komanso iwo omwe amadziwa bwino matenda a shuga okha ndi amamva komanso nthawi yomweyo amayang'anira thanzi lawo. Chifukwa chiyani fructose ndiyabwino m'malo mwa shuga, ndipo ndiyofunikira?

Shuga ndi fructose: ndi chiyani

Musanamvetsetse ngati kuli koyenera kukonda fructose m'malo mwa shuga komanso ngati amatha kuthana ndi shuga pang'onopang'ono panthawi yoonda, muyenera kumvetsetsa kuti izi ndi chiyani.

Sikoyenera kuganiza kuti shuga wamba patebulo ndi mankhwala ndipo si achilengedwe. Amapezeka makamaka ku ma beets a shuga ndi nzimbe (magwero omwe ndi osowa kwambiri kwa okhala m'dziko lathu, monga mapulo, kanjedza kapena manyuchi, ndizothekanso). Muli sucrose yosavuta yophatikiza, yomwe m'thupi imang'ambika kukhala glucose ndi fructose yomweyo mu chiyerekezo cha 50 mpaka 50.

Zosiyanasiyana zazamoyo

Kodi chimachitika ndi glucose ndi fructose mthupi ndi chiyani? Chilichonse mwazinthu izi zimamwezedwa ndi iye molingana ndi chiwembu chokhwima, pomwe chilichonse chimakhala ndi dongosolo lake.

Yogonjetsedwa ndi ziwalo zogaya, glucose amalowa m'chiwindi. Thupi limazindikira izi mwachangu ndipo nthawi yochepa limasankha chochita nazo. Ngati mwakhala mukuchita nawo masewera olimbitsa thupi kapena kugwira ntchito zolimbitsa thupi m'mbuyomu, pomwe glycogen m'misempha yachepa kwambiri, ndiye kuti chiwindi chimaponyera kukonzedwa kwa glucose kuti muwonjezere.

Ngati nayenso akufunika thandizo, amapulumutsa shuga pazosowa zake. Koma ngati simunadye chilichonse kwa nthawi yayitali ndipo shuga m'magazi anu acheperako, ndiye kuti chiwindi chimatumiza shuga pamenepo. Njira ina ndiyothekanso: pamene thupi lilibe zosowa zowonjezera shuga. Potere, chiwindi chimatumiza ku depot yamafuta, ndikupanga mphamvu yopezera zofunikira mtsogolo.

Fructose amalowanso m'chiwindi, koma kwa iye chinthuchi ndi kavalo wakuda. Zoyenera kuchita nazo sizikudziwika, koma ndikofunikira kuti zithandizenso. Ndipo chiwindi chimatumiza molunjika kumasitolo amafuta, osadya ngakhale pamene thupi lifunikira kuwonjezera shuga.

Ichi ndichifukwa chake fructose amalimbikitsidwa kwa odwala matenda ashuga: kukhala okoma, sikuwoneka m'magazi, potero sikumapangitsa kuchuluka kwa shuga ndi zovuta za matenda ashuga. Koma nthawi yomweyo idagona mchiuno. Ichi ndichifukwa chake shuga ya zipatso siili kutali ndi othandizirana kwambiri.

Zomwe zimathandiza mu fructose

Fructose mosakayikira ali ndi zinthu zambiri zothandiza:

• imalowa kwambiri m'matumbo ndipo thupi limatha kudya mwachangu. Mwanjira ina, ngati simumangokhala pazakudya zopatsa mphamvu zochepa, komanso mumachita masewera othamanga, ndiye kuti kutsekemera uku kumatha kukhala gwero labwino lamphamvu kwa inu, lomwe silitulutsira mafuta ochulukirapo m'magazi,
• thupi silisowa insulini kuti lizigwiritsa ntchito fructose, iyi ndiyosakayikitsa kuphatikizanso odwala matenda ashuga.
• Chiwopsezo cha kuwola kwa mano mukamadya shuga wotere ndi 40% poyerekeza ndi momwe mumadyera shuga wowonjezera. Izi ndichifukwa choti zinthu zomwe zili ndi glucose ndipo zimayikidwa pameno ndi zokutira zachikaso ndizolimba komanso zolimba, ndizosavuta kuzithyola. Koma pakupanga kwa fructose - mankhwala osalimba okha omwe amawonongeka mosavuta ndi kutsuka wamba.

Zomwe zili zovulaza mu fructose

Komabe, kugwiritsa ntchito maswiti azipatso kuli ndi zovuta zake zosatsutsika:

• choyambirira komanso chofunikira kwambiri ndichakuti fructose mosasinthika imasandulika kukhala mafuta, kuti athe kuikonza, thupi liyenera kulimbana osati ndi kuchuluka kwa glucose, koma ndi ma deposits a mafuta, omwe ndizovuta kwambiri kuchita,
• chakuti thupi silifunikira insulini kuti lizisefukira, pali vuto. Insulin imagwiritsa ntchito ngati chizindikiro cha njala: ikakhala yochepa m'magazi, imalimbitsa mtima chikhumbo chake. Ichi ndichifukwa chake maswiti a zipatso sayenera kunyamulidwa mopitilira muyeso: mwa munthu wathanzi, nthawi zambiri zimayambitsa nkhondo.

M'malo shuga ndi fructose

Kusintha shuga kwathunthu ndi fructose si njira yabwino kwambiri ngati mulibe mavuto apadera azaumoyo. Komabe, ngati mukufunitsitsa kusintha shuga ndi zipatso zina nthawi zina, mungakhale ndi chidwi chofuna kudziwa kena kake.

Pafupifupi zaka 100 zapitazo, pomwe kunalibe kaphika kophika kophika, popanda maswiti opangira fakitale, zakudya zam'chitini, kapena makeke apamwamba a kalori muzakudya za tsiku ndi tsiku, munthu samadya zoposa magalamu 15 a fructose wamba patsiku. Masiku ano chiwerengerochi ndi chokulirapo kasanu. Thanzi silimawonjezera kwa munthu wamakono.

Kodi ndizovomerezeka zochuluka motani? Akatswiri amalimbikitsanso kudya zosaposa magalamu 45 a shuga wopanda zipatso patsiku - kuti musavulaze thupi lanu. Komabe, ndikofunikira kukumbukira kuti kuchuluka kumeneku kuyenera kuphatikizapo fuko la fructose, lomwe limapezeka mumasamba opsa ndi zipatso, zipatso ndi uchi.

Kalori fructose ndi wofanana ndi shuga wa calorie: 399 motsutsana 387 kilocalories. Kuphatikiza apo, ndimakoma koposa shuga, zomwe zikutanthauza kuti amafunikira kawiri.

Kuphika kapangidwe: inde kapena ayi?

Fructose nthawi zambiri amasinthidwa ndi shuga pakukonzekera zakudya komanso kuphika, osati kuphika kunyumba, komanso kupanga mafakitale. Kuchuluka kwa zinthu zofunika kuziyika mu mtanda nthawi yomweyo kutengera kuchuluka kwa maphikidwe, lamulo lalikulu ndikuti limafunikira kawiri kuposa shuga wokhazikika.

Izi zimamveka bwino muzakudya zoziziritsa kukhosi ndi zotupitsa. M'magawo otentha, kutsekemera kwake kumachepetsedwa, kotero kungatenge pang'ono.

Koma kugwiritsa ntchito fructose mumphika wopanda yisiti muyenera kusintha.

Ma bomba ndi ma muffins amapezeka ocheperako pang'ono kuposa masiku onse, ndipo kutumphuka kumapangika mwachangu, pomwe zinthuzo sizingaphike mkatikati, motero ndibwino kuzisunga mu uvuni nthawi yayitali kuposa masiku onse pamoto wochepa.

Komabe, kugwiritsa ntchito fructose kumakhala ndi kuphatikiza kwakukulu: sikungokhala ngati shuga, kotero kuphika ndi iyo kumakhalabe kwatsopano komanso kufewa kwa nthawi yayitali.

Zina zomwe ziyenera kusintha shuga

Ngati simukudandaula ndi zovuta zazikulu zaumoyo, ndipo mukufuna kusintha shuga ndi fructose kuti muchotse mapaundi owonjezera kapena kuthana ndi kuvutika maganizo osavulaza chithunzi, ndiye kuti malangizo omwe ali pansipa ndi othandiza:

• fructose wokhala mu uchi ndi zipatso zakupsa, zipatso, ndiwothandiza kwambiri kuposa zinthu zoyera bwino,
• anthu ambiri amazolowera kulanda mavuto ndi zovuta zawo, kufunikira kwa malingaliro abwino. Pakadali pano, gawo lalikulu la chisangalalo likhoza kukhala ... makalasi ochita masewera olimbitsa thupi. Mawu oti "kukondwerera minofu" amadziwika bwino akatswiri, kutanthauza kuti mumatha kuchita masewera olimbitsa thupi. Chifukwa chake, musanapite ku malo ogulitsira chokoleti china, yesani kaye kusaina malo olimbitsa thupi.

Chifukwa chiyani fructose m'malo mwa shuga sichithandiza aliyense kuti achepetse thupi

Kuyerekeza kwa insulin kwa kunenepa kumachokera pa mfundo zotsatirazi:

• Zakudya za GI zapamwamba zimachulukitsa shuga m'magazi mwachangu,
• Izi zimafuna kutulutsidwa kwakukulu kwa insulin, yomwe imatchinga kutentha kwa mafuta,
• shuga atagwa m'magazi amachititsa kuti munthu azilakalaka,
• munthuyo adya kachiwiri, zopatsa mphamvu zimafika, bwalo limatsekeka.

M'malo mwake, kwa munthu wathanzi lomwe limagwira ntchito kapamba komanso kuyankha bwino ku insulini, sikuti kumangokhala kusamva bwino kwa kumwa mukamamwa, tinene, tiyi wokhala ndi shuga. Ndi nkhani yina ngati chakudya chilichonse chimatsukidwa ndi tiyi, ndipo timadya zakudya zokwanira 5-7 patsiku, kuphatikizapo maswiti, makeke ndi china chilichonse chomwe chili ndi shuga, koma osaganiziridwa ngati chakudya chokha.

Mwambiri, ena amasokoneza kukana kwa maselo ku insulin komanso kudya mafuta ochepa maswiti, chifukwa ndikufuna kumva kukoma mkamwa. Zotsirizirazi ndizofala kwambiri pochita, ndipo fructose kwa odya awa sathandiza.

Mosiyana ndi chikhulupiriro chofala, fructose ili ndi zopatsa mphamvu. Inde, 100 g imakhala ndi 399 kcal, zikuwoneka kuti palibe amene amadya ma kilogalamu, koma supuni zitatu zitatu za tiyi ndizofanana ndi zidutswa za shuga atatu.

Mwa njira, shuga salinso chozizwitsa cha malonda. Ichi ndi chinthu chachilengedwe chopangidwa kuchokera ku nzimbe kapena shuga.

Zinthu zonse zopezeka mu buluu “wathanzi” ndi shuga woyera. Inde, sucrose ndi chakudya chopangidwa ndi molekyulu ya glucose ndi molekyu ya fructose. Chifukwa chake, "maapulo athanzi" pafupi ndi paketi yoyera yoyera mwina sikuwoneka. Ndipo amajambulidwa pa lokoma kuti akope ogula.

Pankhani ya zopereka za caloric monga njira yayikulu yosankhira mankhwala a fructose, shuga siwotsika. Chifukwa chake, kwa munthu wathanzi wokhala ndi chakudya chamagulu, m'malo mwake simungamvetse.

Kupanga m'malo mwa shuga mu zakudya kuti muchepetse

Apanso, palibe amene amati shuga kapena fructose ndi poizoni, ndipo sayenera kudyedwa zivute zitani. Chinthu chosiyana kwambiri, siziyenera kukhala magwero azakudya zamagulu mu menyu. Chakudya chomwe pafupifupi 10-20% ya zopatsa mphamvu za calcium zimachokera ku "zosavuta" zimatengedwa kuti ndizoyenera kuchepetsa thupi.

Amuna ambiri athanzi amatsatira mfundo yosavuta - minyewa yambiri yomwe imapezeka m'mankhwala osavuta a zakudya, ndibwino. Izi zimatsutsana ndi "insulin swing", komanso ndizopindulitsa pakugaya. CHIKWANGWANI, komabe, chimachepetsa chilimbikitso ndipo chimathandizira ku peristalsis wamba. Koma fructose mu mawonekedwe ake oyera - amangopatsa ma calories.

Palibe njira "yokwanira" fructose yotayirira muzakudya, kupatula kupereka kamodzi zipatso kapena zipatso. Njira yothetsera vutoli si "kwambiri" pofotokoza kufunikira kwa kupeza mavitamini ndi michere ndi chakudya.

Pazonse, mutha, mwachidziwikire, kuphika fructose ndi kanyumba kanyumba tchizi ngati "fiber" kuchokera ku chinangwa, ndikudzipaka nokha ndi "zikondamoyo", koma kuyika zipatso pang'onopang'ono ndi zotsekemera mosalekeza kumakhala kwakukulu. mopitilira muyeso, kapena china chake.

Maswiti a Fructose Mosiyana ndi Mwambo

Mwa omwe akuchepetsa thupi, maswiti a matenda ashuga ndiwotchuka. Aliyense anawona chokoleti mumasitolo, makeke ndi ma waffle. Chifukwa chake ngati kuchepa kwa thupi, zinthu zotere sizikhala zothandiza kwambiri.

Werengani mosamala zomwe zili mu kalori iliyonse. Pafupifupi onse ali ndi margarine, homogenizer, ndi zowonjezera zonunkhira, koma izi sizomwezo. Mtengo wamagetsi amphanvu za "fructose" ndiwokwera kuposa zophweka, pafupifupi 100-200 kcal. Ndi chokoleti chosavuta pang'ono, m'bale "wathanzi" amasiyana ndi 40-60 kcal kuphatikiza.

Izi sizoyipa. Mutha kupulumutsa ma calorie pakuphika nokha, mwachitsanzo, mafuta a margarine ndi masamba osagwiritsidwa ntchito mu mtanda. Koma zenizeni, ndibwino kugwiritsa ntchito stevioside m'malo mochita fructose.

Kodi mumamwa tiyi ndi khofi ndi zotsekemera izi? Yankho limatengera kuchuluka kwa ma seva omwe akutchulidwa. Mutha kumwa pafupipafupi 1-2 pa sabata, koma izi sizibweretsa zambiri m'moyo wabwino. Ndipo zopatsa mphamvu "zimatha kudyedwa" m'njira yokoma kwambiri. Mwachitsanzo, ndi zipatso.

Fructose kapena Shuga Wathanzi

Munthu yemwe amadwala matendawa, matenda ashuga, ndipo samakonda kudya kwambiri amatha kukhala ndi shuga zingapo sabata limodzi.

Kodi azichita kunenepa? Sizitengera mtundu wa zomwe zakonzedwa, osati mawonekedwe a zidutswa, kapenanso pazinthu zopangira. Ndi kuchuluka kwa chilichonse ndi zakudya zake zomwe amadya, komanso momwe mungagwiritsire ntchito zopatsa mphamvu.

Mwina palibe chomwe chidzachitike kwa iye.

Fructose ndi wabwino kwambiri kuposa shuga ngati:

• pali macaries ovuta, akupita patsogolo. Kutsekemera uku sikuwononga enamel wa mano, ndipo sikuthandizira pakukula kwa mabakiteriya,
• ndi wodwala matenda ashuga. Potere, madokotala nthawi zambiri amalimbikitsa kuti azikhala ndi gawo limodzi lokoma patsiku, kapena kudya mafuta ena ochulukirapo kuwonjezera zipatso zomwe zimakhala ndi fiber,
• tikulankhula za kugwiritsa ntchito mafuta othandizirana kuti cholinga chobwezeretsanso masewera atatha. Nthawi zambiri, pakamadula ogulitsa kwambiri a glycogen, pafupifupi 1 g yamafuta osavuta pa kilogalamu imodzi yakulemera pambuyo pophunzitsidwa. Izi sizokhudzana ndi kulimbitsa thupi kuonda, koma zamasewera zotsatira zake. Pankhaniyi, zosakaniza za fructose / dextrose zimagwiritsidwa ntchito.

Palibe amene anganene kanthu poti chimbudzi cham'mimba cha anthu ena sichingafanane kwambiri ndi zinthu zomwe zimapangidwa ndi fructose. Zotsatira zoyipa zomwe zimapezeka kwambiri pakudya mopepuka zimatha kukhala kusefukira kwam'mimba, kutsegula m'mimba, komanso kutulutsa.

Pangani mafakitale azakudya zamakono

Komabe, musasangalale mukaona mawu omwe ali ndi zilembo "f" mndandanda wazakudya zanu zomwe mumakonda. Mwambiri, kuphika kwa chozizwitsa sikungakhale kothandiza. Mafuta a chimanga a fructose amagwiritsidwa ntchito kwambiri pamakampani amakono azakudya. Chimakhala chokoma kwambiri kuposa shuga, motero sichotsika mtengo.

Koma kugwiritsa ntchito kwake kumatha "kugwedeza" thupi la munthu wamphamvu komanso wamphamvu kwambiri. Chogulacho chimagwirizanitsidwa ndi zotsatira monga kuchuluka kwa mafuta m'thupi, kuwonongeka kwa chiwindi. Zimayambitsanso matenda oopsa, ndipo zimayambitsa kukana minofu. Izi ndizoyambitsa matenda a shuga.

Mankhwala a chimanga chachikulu okhala ndi mafuta ambiri (omwe amagwiritsidwa ntchito pophika ndi margarine) nthawi zambiri amalimbitsa chilimbikitso ndipo amalumikizidwa ndi asayansi angapo omwe ali ndi "matenda onenepa kwambiri".

Chifukwa chake, gwero labwino kwambiri la fructose sili ma cookie ndi manyowa, koma china ngati zipatso zachilengedwe. Kwa iwo omwe akuchepetsa thupi, amalimbikitsidwa. Ndipo ngati thanzi lili munjira yamavuto akulu chifukwa chogwiritsa ntchito maswiti wamba sizingatheke. Koma kuchokera pakusintha ndikusintha kupita ku zinthu zina "zoyera" - zitha kutero.

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Fructose m'malo mwa shuga - mapindu ndi zovulaza - Journal of zakudya ndi kuwonda

Fructose ndi chakudya chosavuta komanso imodzi mwazinthu zazikulu zitatu za shuga zomwe thupi laumunthu limafunikira kulandira mphamvu. Kufunika kochotsa shuga wamba ndi izi kunayamba pomwe mtundu wa anthu ukufunafuna njira zochizira matenda ashuga. Masiku ano, anthu athanzi labwino amagwiritsa ntchito fructose m'malo mwa shuga, koma phindu lake ndi zopweteka zake zimapezeka bwanji munkhaniyi.

Ubwino wa fructose m'malo mwa shuga

Ngakhale zili ndi zopatsa mphamvu zofanana zopatsa mphamvu ndi shuga ndi fructose - pafupifupi 400 Kcal pa 100 g, chachiwiri ndi chokoma kwambiri. Ndiye kuti, m'malo mwa supuni ziwiri za shuga, mutha kuyika supuni imodzi ya chikho mu chikho cha tiyi osazindikira kusiyana, koma nthawi yomweyo kuchuluka kwa zopatsa mphamvu kumachepera.

Ichi ndichifukwa chake ndikofunika kwambiri kugwiritsa ntchito fructose m'malo mwa shuga mukataya thupi.

Kuphatikiza apo, glucose, ikamamwa, imalimbikitsa kupanga insulin, ndi fructose, chifukwa cha mawonekedwe ake, imatengedwa pang'onopang'ono, osadzaza zikondwerero kwambiri komanso osayambitsa kusinthasintha kwamphamvu mu kupindika kwa glycemic.

Chifukwa cha nyumbayi, fructose m'malo mwa shuga imatha kugwiritsidwa ntchito mosamala mu shuga.Ndipo ngakhale atalowa mu magazi motalika, osalola munthu kuti azimva nthawi yomweyo, koma kumva njala sikumabwera mwachangu komanso modzidzimutsa. Tsopano zikuwonekeratu ngati fructose ndi yothandiza m'malo mwa shuga, ndipo nayi zina zake zabwino:

1. Kuthekera kogwiritsa ntchito mu zakudya za anthu omwe ali ndi kunenepa kwambiri komanso matenda a shuga.
2. Ndi gwero labwino kwambiri la mphamvu yolimbitsa thupi kwa nthawi yayitali komanso kuchita masewera olimbitsa thupi.
3. Kutha kukhala ndi mphamvu ya tonic, kuthandizira kutopa.
4. Kuchepetsa chiopsezo caries.

Choyipa Choyipa

Iwo omwe akufuna kudziwa ngati ndizotheka kugwiritsa ntchito fructose m'malo mwa shuga ayankhe zomwe zingatheke, koma kumbukirani kuti tikulankhula za fructose koyera komwe amapezeka kuchokera ku zipatso ndi zipatso, ndipo osati wokoma kwambiri - manyuchi a chimanga, omwe lero amatchedwa oyambitsa wamkulu kukula kwa kunenepa kwambiri komanso matenda ambiri pakati pa okhala ku US.

Kuphatikiza apo, chimanga chosinthika chibadwa nthawi zambiri chimawonjezeredwa pakuphatikizidwa kwa manyuchi, omwe amachititsa ngozi yayikulu kwambiri. Ndikofunika kupeza fructose kuchokera ku zipatso ndi zipatso, kuwagwiritsa ntchito ngati chakudya, koma kumbukirani kuti sangathe kuyambitsa kukwiya kwambiri, sangathe kuthana ndi hypoglycemia, ndiye kuti, kugwera kwa glucose wamagazi.

Pankhaniyi, ndikofunikira kungodya china chokoma, monga maswiti.

Mwa zina zovulaza za fructose zitha kudziwika:

1. Kuwonjezeka kwa kuchuluka kwa uric acid m'magazi ndipo, monga chotulukapo chake, kuwonjezereka kwa chiopsezo chotenga gout ndi matenda oopsa.
2. Kukula kwa matenda osokoneza bongo a chiwindi. Chowonadi ndi chakuti shuga pambuyo ponyowetsedwa m'magazi pansi pa ntchito ya insulin imatumizidwa kumisempha, komwe ambiri a insulin receptors - kwa minofu, adipose minofu ndi ena, ndipo fructose amapita ku chiwindi chokha. Chifukwa cha izi, thupi limataya amino acid posungira, zomwe zimapangitsa kuti mafuta achulukane.
3. Kukula kwa leptin kukana. Ndiye kuti, chiwopsezo cha mahomoni chimachepa, chomwe chimawongolera kumverera kwa njala, chomwe chimayambitsa "nkhanza" yolakalaka ndi mavuto onse okhudzana nawo. Kuphatikiza apo, kumverera kwa satiety, komwe kumawonekera mukangodya zakudya ndi sucrose, "kuchedwa" pang'onopang'ono pakudya zakudya ndi fructose, ndikupangitsa kuti munthu adye zambiri.
4. Kuchulukitsa kwa kuchuluka kwa triglycerides ndi cholesterol "choyipa" m'magazi.
5. Kukana kwa insulini, zomwe ndi zina mwazinthu zomwe zimapangitsa kuti kunenepa kwambiri ,lembe shuga ya 2 komanso khansa.

Chifukwa chake, ngakhale kusinthira shuga ndi fructose, muyenera kukumbukira kuti zonse ndizabwino pang'ono.

Kodi fructose imathandiza kuchepetsa kunenepa? | Blog psychologist Daria Rodionova

Nthawi ina kale, panali chipwirikiti pakati pa omwe anali kuchepa thupi ndikuyang'anira mawonekedwe ndi thanzi lawo. Tsopano mafuta awa a "zakudya" maswiti adachepetsa kwambiri, koma nthawi zina amakhalipo atsikana omwe amakhulupirira kwambiri zakudya za fructose.

Tiyeni tiwone mtundu wa nyama komanso momwe zimakhudzira mawonekedwe athu!

Fructose ndiye shuga wokoma kwambiri. Fructose imakhala ndi zopatsa mphamvu zambiri pa 100g monga shuga, koma imapatsa shuga kawiri.

Ndizomveka kuganiza kuti ngati titasinthanitsa shuga ndi fructose, ndiye kuti tiziudya theka. Chifukwa chake, tidzadya theka la zopatsa mphamvu ndipo tidzayamba kuchepa thupi.

Koma kodi zilidi choncho? Kodi zopatsa mphamvu zimatsimikizira kupambana kwa njira yochepetsera thupi, kapena pali china chofunikira kwambiri?

Fructose imapezeka mu zipatso ndi zipatso, uchi, ndi masamba ena. Pamodzi ndi shuga, ndi gawo limodzi la sucrose. Nthawi yomweyo, glucose ndi gwero lamphamvu zopangira thupi, koma fructose amadzipatula mosiyanasiyana.

Pamene fructose ilowa mthupi mu mawonekedwe ake achilengedwe, ndiye kuti, mu mawonekedwe ndi zipatso ndi zipatso, ndiye ndi izi timapeza timabowo tadzomera. CHIKWANGWANI chomera (zinthu za ballast) chimayendetsa kayendedwe ka shuga.Vuto ndilakuti mumakampani ogulitsa zakudya, fructose imagwiritsidwa ntchito mwanjira yake yabwino, popanda zinthu zotsutsana ndi ballast, zomwe zimawalepheretsa kuchita bwino.

Ngakhale glucose amasinthidwa kukhala mphamvu yachilengedwe chonse ndi / kapena kusungidwa ngati glycogen mu minofu ndi chiwindi, fructose imakonzedwa mu chiwindi, pambuyo pake imasinthidwa kukhala mafuta. Mafuta acids omwe amatulutsidwa ndi chiwindi kulowa m'magazi mu mawonekedwe a triglycerides angayambitse matenda amtima.

Popeza fructose sadziwa "kudyetsa" minofu ndi ubongo, ndikosavuta kupeza fructose wambiri, womwe umayikidwa m'mafuta.

Kuphatikiza apo, fructose simalimbikitsa kupanga mahomoni awiri ofunikira omwe amawongolera mphamvu zamagetsi - insulin ndi leptin. Ndiye kuti, fructose samapereka kumverera kwodzaza!

Chifukwa chiyani, ndi zoopsazi zonsezi, a fructose amalimbikitsidwa kwa odwala matenda ashuga?
Mosiyana ndi shuga, iwo, monga tafotokozera pamwambapa, samathandizira kuti amasulidwe a insulin atulutsidwe.

Chifukwa chake, kwa anthu omwe ali ndi matenda ashuga, fructose ikhoza kukhala yopindulitsa.

Komabe, odwala matenda ashuga ayenera kukhala osamala kwambiri akamamwa fructose, chifukwa nthawi zina amatha kuwonjezera shuga m'magazi ndikuwongolera ku thanzi. Kwa anthu athanzi, ndibwino kuti musagwiritse ntchito fructose konse.

Chifukwa chake, fructose sichinthu chamafuta. Sikuti zimangoyambitsa kuchepa thupi, komanso zimasokoneza!

Mukufuna kudziwa momwe mungadulire maswiti osavulaza chithunzi?
Ndilembereni ku [email protected] kapena pa intaneti ndipo tipeze nthawi yabwino yolumikizana =)

Mapangidwe: kapangidwe, zopatsa mphamvu, monga momwe zimagwiritsidwira ntchito

Fructose amapangidwa ndi mamolekyulu a kaboni, hydrogen, ndi oksijeni.

Ambiri a fructose amapezeka mu uchi, ndipo amapezekanso mumphesa, maapulo, nthochi, mapeyala, ma buluu ndi zipatso zina ndi zipatso. Chifukwa chake, pamsika wamafuta, crystalline fructose imapezeka kuchokera kuzomera zomera.

Fructose ali ndi zokwanira zopatsa mphamvu zambirikomabe pang'ono pokha zosakwana shuga wokhazikika.

Zambiri zopatsa mphamvu za fructose ndizo 380 kcal pa 100 g yazogulitsa, pomwe shuga ali ndi 399 kcal pa 100 g.

Mwanjira yamchenga, fructose imagwiritsidwa ntchito osati kale kwambiri, chifukwa zinali zovuta kupeza. Chifukwa chake, idali yofanana ndi mankhwala.

Ikani mafuta achilengedwe awa:

- monga wokoma popanga zakumwa zoziziritsa kukhosi, makeke, ayisikilimu, jams ndi zinthu zina zingapo. Amagwiritsidwanso ntchito kusungira mtundu ndi fungo labwino la mbale,

- ndi zakudya, m'malo mwa shuga. Anthu omwe akufuna kuchepetsa thupi kapena kudwala matenda monga matenda ashuga amaloledwa kudya fructose m'malo mwa shuga,

- panthawi yolimbitsa thupi. Fructose amawotcha pang'onopang'ono, osayambitsa kukwera msanga m'magazi, zomwe zimapangitsa kuti glycogen ipangidwe mu minofu minofu. Chifukwa chake, thupi limapatsidwa mphamvu,

- ntchito mankhwala, mankhwala ngati chiwindi kuwonongeka, shuga, glaucoma, pachimake mowa poyizoni.

Kugwiritsa ntchito fructose kumakhala kofalikira komanso kofala. Kwa zaka zambiri asayansi otsogolera ochokera kumayiko ambiri akhala akukangana pazinthu zake zopindulitsa komanso zovulaza.

Komabe, pali zina zotsimikizika zomwe simungatsutsane nazo. Chifukwa chake, omwe akufuna kuphatikiza fructose pachakudya chawo cha tsiku ndi tsiku ayenera kudziwa zabwino zonse ndi zodetsa nkhawa zake.

Fructose: Ubwino wake ndi chiyani?

Fructose ndimalo mwa shuga wa chomera.

Zotsatira zake pa thanzi la munthu ndizofatsa komanso zofatsa poyerekeza ndi shuga wokhazikika.

Fructose ndiwopindulitsa kwambiri mwachilengedwe. Ndipo ndichifukwa choti mukamagwiritsa ntchito fructose mu mawonekedwe ake achilengedwe, ulusi wazomera umagwiritsidwanso ntchito, zomwe ndi mtundu wina wa zolepheretsa zomwe zimayendetsa ntchito ya kuthira shuga ndikuthandizira kupewa kuwoneka kwa fructose owonjezera mthupi.

Kwa odwala matenda ashuga fructose - gwero lodalirika la chakudyachifukwa samachulukitsa shuga chifukwa amalowetsedwa m'magazi popanda thandizo la insulin. Chifukwa chogwiritsa ntchito fructose, anthu oterewa amatha kukwanitsa kukhala ndi shuga mthupi. Koma mutha kugwiritsa ntchito pokhapokha mutakambirana ndi dokotala.

Kugwiritsa ntchito kwambiri fructose kumathandizira kulimbitsa chitetezo chathupi, kuchepetsa chiopsezo cha caries ndi zotupa zina mkamwa.

Wotsekemera amathandizira chiwindi kuti chisinthe mowa kukhala ma metabolites otetezeka, kuyeretsa thupi lonse la mowa.

Kuphatikiza apo, fructose imagwira ntchito yabwino. ndi chizindikiro cha kukomokamwachitsanzo, ndi mutu kapena nseru.

Fructose ali ndi luso labwino kwambiri. Zimapatsa thupi mphamvu zambiri kuposa shuga wanthawi zonse. Monosaccharide imadziunjikira m'chiwindi monga chakudya chachikulu chosungirako chotchedwa glycogen. Izi zimathandiza thupi kuchira msanga kupsinjika. Chifukwa chake, zogulitsa zomwe zili ndi shuga uyu ndizothandiza kwambiri kwa anthu omwe amakhala ndi chidwi.

Izi monosaccharide kwenikweni sayambitsa sayanjana. Uwu ndi mlandu wosowa. Ngati zichitika, zimakhala makamaka khanda.

Fructose ndi mankhwala abwino kwambiri osungira chilengedwe. Imasungunuka bwino, imatha kusunga chinyezi, ndipo mothandizidwa nayo, khungu la mbaleyo limasungidwa bwino. Ichi ndichifukwa chake monosaccharide iyi imagwiritsidwa ntchito pokonza marmalade, jelly ndi zinthu zina zofananira. Komanso, mbale nazo zimakhala zatsopano.

Fructose: kuvulaza thanzi kumakhala kotani?

Fructose imabweretsa kuvulaza kapena kupindulitsa thupi, kwathunthu kutengera kuchuluka kwake. Fructose sichimavulala ngati chikugwiritsidwa ntchito moyenera. Tsopano, ngati mumagwiritsa ntchito molakwika, ndiye kuti mutha kuthana ndi mavuto azaumoyo.

Zitha kuchitika:

- mavuto mu endocrine dongosolo, kagayidwe kachakudya m'thupi, kamene kamayambitsa kunenepa kwambiri ndipo pamapeto pake kunenepa kwambiri. Fructose amatha kuyamwa mwachangu ndikusintha kukhala mafuta okha. Kuphatikiza apo, munthu amene amagwiritsa ntchito izi mokoma osalamulirika, amakhala ndi njala, zomwe zimamupangitsa kuti adye kwambiri,

- kusintha kwa chiwindi kugwira ntchito kwake. Matenda osiyanasiyana amatha kuonekera, mwachitsanzo, kupezeka kwa vuto la chiwindi,

- matenda a mtima ndi mitsempha yamagazi, kuphatikiza ubongo. Amatha kuchitika chifukwa chakuti fructose imatha kuwonjezera cholesterol yamagazi ndikuwonjezera milingo ya lipid. Chifukwa cha kuchuluka kwa ubongo mu munthu, kusokonezeka kwa malingaliro, kulumala,

- kutsika kwa mayamwidwe amkuwa ndi thupi, zomwe zimasokoneza kupanga kwa hemoglobin. Kuperewera kwamkuwa m'thupi kumawopseza kukula kwa kuchepa kwa magazi, kusokonekera kwa mafupa ndi minofu yolumikizika, kusabereka komanso zotsatira zina zoyipa pa thanzi la munthu,

- kuchepa kwa mphamvu ya encyme ya fructose diphosphataldolase. Awa ndi matenda osowa kwambiri. Koma zimachitika kuti munthu yemwe adapitilirapo ndi fructose ayenera kusiya zipatso zomwe amakonda. Anthu omwe ali ndi matenda oterewa sayenera kugwiritsa ntchito mankhwala otsekemera awa mulimonse.

Monga tawonera pamwambapa, fructose siwowonjezera chakudya chopatsa thanzi.

Kwa amayi oyembekezera komanso oyembekezera: zovuta ndi zabwino za fructose

Ndikofunika kwa amayi omwe ali ndi mwayi wogwiritsa ntchito fructose mwa mawonekedwe ake achilengedwe, ndiye kuti, ndi zipatso ndi zipatso.

Sizokayikitsa kuti mzimayi amatha kudya zipatso zochuluka zomwe zimapangitsa kuti fructose achulukane.

Komanso, amayi apakati amalimbikitsidwa kuti azikhala ndi mafupa kuthetsa toxicosis munthawi yoyamba kapena yachitatu ya mimba ndikubweretsa thanzi la mayi woyembekezera.

Mmalo otsekemerazopezeka ndi njira zochitira kupanga sangathe kugwiritsidwa ntchito pa nthawi yoyembekezera. Kuchuluka kwa izo mthupi kumatha kubweretsa zotsatirapo zoipa pa thanzi la mayi ndi mwana.

Fructose sichiletsedwa amayi oyamwitsa, imathandizanso, mosiyana ndi shuga wokhazikika.

Ndi chithandizo chake, kuphwanya kwa carbohydrate metabolism kumakonzedwa. Fructose amathandizanso azimayi achichepere kuthana ndi kunenepa kwambiri, kuchita masewera olimbitsa thupi komanso kusokonezeka kwa mitsempha pambuyo pobereka.

Mulimonsemo, lingaliro la mayi wapakati kapena wonyentchera kuti asinthane ndi wokoma liyenera kuvomerezedwa ndi adokotala. Lingaliro lotere silingapangidwe payokha, kuti lisapweteke ana amtsogolo.

Kapangidwe ka ana: kopindulitsa kapena zovulaza

Pafupifupi ana onse aang'ono amakonda maswiti. Komatu zonse, zomwe zili zochepa mwabwino. Ana amakonda kuzolowera chilichonse chokoma, choncho ndibwino kuti achepetsa kudya kwawo.

Ndikofunika kwambiri ngati makanda amamwa fructose mwachilengedwe. Kupanga fructose sikuvomerezeka kwa ana.

Ndipo ana osakwana chaka chimodzi safuna fructose, popeza mwana amalandila chilichonse mkaka wa mayi. Simuyenera kupereka misuzi ya zipatso zotsekemera ku zinyalala, chifukwa chake kuyamwa kwa zakudya kumatha kuchepa. Vutoli limatha kubweretsa m'matumbo colic, kusowa tulo komanso kulira.

Ndizololedwa kugwiritsa ntchito fructose kwa ana omwe ali ndi matenda a shuga. Chachikulu ndichakuti mupeze tsiku lililonse 0,5 g pa 1 makilogalamu amalemu. Mankhwala osokoneza bongo amangokulitsa matenda..

Kuphatikiza apo, ana aang'ono omwe amagwiritsa ntchito izi zotsekemera mosalamulirika amatha kumva zovuta kapena atopic dermatitis.

Fructose: Vuto kapena phindu chifukwa chochepetsa thupi

Fructose ndi imodzi mwazakudya zomwe zimagwiritsidwa ntchito pazakudya. Makola okhala ndi zopangira zakudya amangophulika maswiti, momwe amapangidwira fructose.

Ma Dietitians amalangidza kugwiritsa ntchito fructose m'malo mwa shuga. Koma zitha, momwe mungathandizire kuchepa thupi, ndipo mosemphana ndi zomwezo zimatsogolera ku kuwoneka molemera kwambiri.

Phindu la monosaccharide uyu kwa anthu omwe akufuna kuchepa thupi ndiwakuti sizichititsa kuti shuga ayambe kutuluka m'magazi. Kuphatikiza apo, fructose ndiwotsekemera kwambiri kuposa shuga wofala kwa aliyense, chifukwa chake, zochepa ndizomwe zimamwa.

Koma kugwiritsa ntchito thupi lochepetsa la fructose kuyeneranso kukhala moyenera. Kuchulukitsa kwa izi kungangothandiza minofu ya adipose kukula kwambiri, komanso, kuthamanga.

Fructose imatchinga kumverera kwodzaza, kotero munthu yemwe amadya izi zotsekemera amakumana ndi njala. Chifukwa cha chakudyachi, zimapezekanso zambiri, zomwe sizivomerezeka pachakudya.

Ndiye pamenepa anthu akumaliza ndi chiyani? Palibe contraindication kapena malamulo oletsa kudya fructose.

Chokhacho chomwe muyenera kukumbukira nthawi zonse ndikuti kugwiritsa ntchito zotsekemera izi kuyenera kukhala kokulirapo.

Choyipa Choyipa

Tsopano tiyeni tikambirane zoyipa za malonda. Kafukufuku omwe asayansi aku America awonetsa kuti mafuta amawonekera pokhapokha ngati agwiritsa ntchito zopanda pake. Zikatero, zimakhudza chiwindi. Madokotala amachenjeza kuti izi zitha kuchititsa kuti munthu adwale matendawa komanso azisokoneza insulin. Zotsatira za fructose ndizofanana ndi zovulaza za mowa, zomwe zimatchedwa toxin.

Zovuta zomwe zimagwiritsidwa ntchito mosalekeza:

1. Mafuta am'mimba akukula, ndizovuta kwambiri kuchotsa ndikuchita masewera olimbitsa thupi.
2. Zimasokoneza matenda a mtima ndi mitsempha yamagazi.
3. Amawonjezera shuga m'magazi, chifukwa chiwindi chimagwira mbali ya glucose.
4. Kukhuta satiety, chifukwa glucose amapereka satiety, ndi fructose - m'malo mwake. Zoona Zotsimikizika: Kunenepa kwambiri ndi matenda omwe afala kwambiri m'maiko omwe shuga amathandizidwa ndi shuga. Choyipa chachikulu ndichakuti mafuta amadziunjikira ziwalo zamkati.
5. Kukwiyitsa matumbo, kuyambitsa kupesa, komwe kumayambitsa kuphwanyaphwanya ndi kudzimbidwa.
6. Zingayambitse kusalingalira kwa mahomoni, metabolic syndrome.
7. Zimathandizira kukulitsa kwa atherosulinosis, matenda ashuga ndi matenda a Alzheimer's, chifukwa fructose imakonzedwa mu glycacin, imatchedwa provocateur wa matenda awa.
8. Imakhala ndi oxidizing, imachulukitsa maselo otupa.

Kusintha shuga ndi fructose

Madokotala ambiri azakudya amanenanso kuti shuga amapezeka kwambiri pama calories, ochulukirapo kuposa fructose. Komabe, shuga ya zipatso sindicho njira yabwino kwambiri yochepetsera thupi, chifukwa imapangitsa kuchuluka kwa mafuta mkati. Izi zitha kupewedwa ngati mumatsatira modzipereka: magalamu 45 a fructose oyera patsiku, omwe amaphatikiza mlingo womwe umapezeka mumasamba ndi zipatso. Magawo ang'onoang'ono amalangizidwa kuti azitenga kwa odwala matenda ashuga, popeza kutsekemera kwa fructose kumakwanira, koma sikukukhudza magazi.

Kodi ndiyenera kusintha shuga ndi fructose? Ndizotheka, ngati cholinga chachikulu ndikuchotsa shuga a kalori wamkulu pazakudya. Koma mankhwalawa samakhudza njira yochepetsera kunenepa. Ali ndi index yotsika ya glycemic, koma izi sizipanga kuti fructose ikhale yotetezeka kwathunthu.

Mu kanemayi, akatswiri amayankha mwatsatanetsatane funso "Kodi shuga ingalowe m'malo ndi fructose mukamaonda." Zina zotsekera shuga zimaganizidwanso mwatsatanetsatane.

Kodi fructose imatha kuwonjezeredwa ma cookie, makeke ndi ma compotes

Kutsekemera kwamphamvu kwa fructose kunakhala chifukwa komwe kunayamba m'malo mwake shuga ndikupanga zinthu zophika ndi zakumwa. Kununkhira ndikufanana, ndipo kugwiritsa ntchito ndizochepa. Ngati mungaganize zophika makeke kapena chitumbuwa, muyenera kudziwa kuti kuyika fructose kuyenera kukhala hafu ya shuga. Kuphatikiza kwakukulu kwa izi: sikungokhala ngati kukakamira, ndipo kuphika kumakhalabe kwatsopano kwanthawi yayitali.

Madokotala akuti muyezo wocheperako, fructose siyingavulaze, chinthu chachikulu sikuti muzidya nthawi zambiri komanso pafupipafupi. Chifukwa chake mutha kuwonjezera ma cookie ndi ma pie, koma mosamala kwambiri.

Zofunika! Ngati fructose imawonjezedwa pa mtanda, ndiye kuti kutentha kwa uvuni kuyenera kutsika pang'ono kuposa masiku onse.

Fructose: mapindu ndi zopweteketsa

Fructose ndi shuga wachilengedwe wachilengedwe yemwe amapezeka mu zipatso ndi zipatso, uchi, mbewu za mbewu ndi timadzi tamaluwa, komanso confectionery ndi zakudya zomwe zimakonzedwa kwambiri. Fructose ndi wokoma nthawi 1,7 kuposa shuga. Factose wopanga amatha kusungidwa kwa miyezi isanu ndi umodzi, ndikuwonjezera pazinthu sikuti kumangowonjezera kukoma kwawo, komanso kumawonjezera chiopsezo cha kunenepa kwambiri.

Pali malingaliro osiyanasiyana okhudza zabwino ndi zovulaza za thupi la fructose. Mulimonsemo, ndikofunikira kuyang'anira muyeso ndi kusiya kugwiritsa ntchito fructose, ngati muli ndi zotsutsana nazo.

Ubwino wa fructose wa thupi

Fructose, yomwe ndi gawo la masamba, zipatso ndi uchi, ndi gwero labwino kwambiri lamphamvu lomwe limathandizira kuti thupi lithe mofulumira.

Kuwonjezeka kwa zipatso ndi ndiwo zamasamba muzakudya zanu ndi chiyambi cha kusintha kwa moyo wathanzi.

Fructose yachilengedwe imapanga shuga wamagazi ochepandi fructose, wopezeka mu maapulo ofiira, amalimbikitsa kapangidwe ka uric acid, yemwe amadziwika kuti ndi antioxidant wachilengedwe ndipo amathandizira kulimbana ndi ukalamba usanachitike. Ili ndi index yotsika ya glycemic, potero imathandizira kukhala wathanzi, ngati siligwiritsidwa ntchito molakwika.

Pochulukirapo, fructose imapereka mphamvu, kuchuluka kwake komwe kumaposa kuchuluka kwa mphamvu yomwe imapangidwa ndi shuga, ndikufulumizitsa kusweka kwa mowa m'magazi. Fructose ndi amodzi mwa oyamba kutsekemera pang'ono ndipo amakhala othandiza kwa anthu omwe ali ndi matenda ashuga a 2.. Ili ndi zopatsa mphamvu zochepa kuposa shuga.

Amagwiritsidwa ntchito pochepetsa kukonzekera kosunga komanso kupatsira anthu odwala matenda ashuga chifukwa cha momwe amasungidwira. Mukamakonza mbale zotsekemera, shuga amatha kulowetsedwa ndi fructose, ndiye kuti mtanda umakhala wowonda komanso wofewa. Koma zabwino za fructose zimatengera kuchuluka kwake.

Ndikosavuta kutembenuza zabwino zonse kukhala zovulaza, ndipo choyambirira, zimayambitsa kunenepa kwambiri, ngati zikugwiritsidwa ntchito.

Zofunikira zochepa pakugwira bwino ntchito kwa thupi la fructose zitha kupezeka kuchokera ku zipatso ndi ndiwo zamasamba, zomwe zimakhala ndi chilengedwe cha fructose. Mankhwala ochulukirapo achilengedwe mu zakudya zanu amayeneranso kupewedwa, koma si owopsa monga mafungo owumba omwe amagwiritsidwa ntchito m'makampani a confectionery.

Fructose, yomwe imapezeka m'madzi amchere, maswiti ndi makeke, zakudya zomwe zimakonzedwa nthawi zambiri, zimatha kupangitsa kuti muchepetse mafuta kwambiri., chifukwa imakhala chifukwa chachikulu chomwe chimalepheretsa thupi kuwongolera komanso kuwonjezeranso mphamvu yake.

Mafupa owononga thupi

Fructose imaphatikizidwa kwa anthu omwe akuyesera kuti achepetse thupi komanso akhale ndi kulemera kwakukulu. Mochulukirapo, fructose imatha kubweretsa kuwoneka molemera kwambiri komanso kukulitsa chikhalidwe cha matenda ashuga.

Koma sikusiyana kwambiri ndi mitundu ina ya shuga, kuchuluka kwakukulu komwe kumavulaza thupi, kumayambitsa maonekedwe a kuchuluka kwa mafuta, kuchepa kwa mphamvu ya thupi komanso kusinthasintha kwamisempha yamagazi.

Kugwiritsa ntchito molakwika fructose, kuchuluka kwake mthupi, kungayambitse matenda a chiwindi komanso matenda a shuga.

Thupi laumunthu limagwira mosavuta fructose, yomwe imatha kupangitsa kuti chiwindi chichepe komanso mafuta a chiwindi.

Kugwiritsa ntchito molakwika kwa fructose kumachepetsa kuyamwa kwa mkuwa ndi thupi, komwe kungayambitse kukula kwa magazi m'thupi, chifukwa ndi mkuwa wofunikira kupanga hemoglobin.

Komanso, kugwiritsa ntchito kwambiri fructose kumatha kuyambitsa cholesterol yamagazi. Izi zimatha kuwononga mitsempha komanso kukhala gwero la matenda amtima.

Ngati muli pa chakudya chomwe muli zipatso zambiri zokhala ndi fructose yambiri, ndiye kuti zakudya zotere zimapanga mafuta ochulukirapo m'thupi ndi minyewa, ndikuchepetsa mphamvu ya insulin m'chiwindi.

Yokwanira kudya zosaposa 30 g zachilengedwe fructose patsiku. Sayenera kukhala yoposa 15% muzakudya patsiku.

Fructose: kuvulaza ana