Kodi ndingagwiritse ntchito matenda a shuga?

Kwa nthawi yayitali amakhulupirira kuti fructose - Wotsekemera wabwino kwambiri kwa anthu odwala matenda ashuga. Mpaka pano, madipatimenti azakudya m'masitolo ali ndi zakudya zambiri zotchedwa "matenda ashuga", omwe ambiri ndi maswiti a fructose.

“Kodi ndigwira chiyani? Kupatula apo, fructose si shuga, "mukufunsa.

Kuti tiyankhe funso ili, ndikofunikira kuyamba kumvetsetsa kuti shuga ndi chiyani.

Shuga Ndi sucrose polysaccharide, yomwe, ikamamwa, imaphwanyidwa mwachangu ndi michere yamagaya ku glucose ndi ... fructose.

Chifukwa chake, fructose, yomwe mwanjira imeneyi si shuga, ndi gawo lake. Komanso, amatchedwa monosaccharide. Ndipo izi zikutanthauza kuti chifukwa cholowa m'matumbo, thupi silifunikanso kulimbana ndi mtundu wina wa kugawanika pamenepo.

Kodi ndichifukwa chiyani adalimbikitsidwa mwachangu komanso mosalekeza kuti asinthe shuga ndi fructose m'mbuyomu?

Mfundoyi ndiye kusiyana kwa njira zomwe zimapangitsa kuti shuga azikhala ndi glucose komanso ma cell.

Kodi fructose amasiyana bwanji ndi shuga?

Poyamba anthu ankakhulupirira kuti fructose amatha kulowa m'maselo popanda kutenga insulin. Munali momwemo momwe adawonera kusiyana kwake ndi glucose.

Kuti glucose alowe mu cell, amafunika kugwiritsa ntchito thandizo la mapuloteni ena onyamula. Mapuloteni awa amathandizira ndi insulin. Pokhala kuti mulibe insulin kapena kuphwanya mphamvu ya maselo kuti mupange insulin, glucose sangalowe mu cell ndikukhalabe m'magazi. Mkhalidwe uwu umatchedwa hyperglycemia.

Fructose, malinga ndi m'badwo wakale wa madokotala ndi asayansi, ungatengeke mosavuta ndi maselo popanda chimaliziro cha insulin. Ichi ndichifukwa chake adalimbikitsidwa kwa anthu omwe ali ndi matenda ashuga monga m'malo mwa shuga.

Komabe, malinga ndi kafukufuku waposachedwa 1 - 4, zawonetsedwa kuti maselo athu sangakhale ndi metabolize wa fructose. Alibe ma enzymes omwe angawongolere. Chifukwa chake, m'malo molowa mwachindunji mu cell, fructose imatumizidwa ku chiwindi, komwe glucose kapena triglycerides (cholesterol yoyipa) imapangidwa kuchokera pamenepo.

Nthawi yomweyo, shuga amapangika pokhapokha ngati sangakwanitse kudya. Pankhani ya chakudya chathu chamasiku onse, fructose nthawi zambiri amasintha kukhala mafuta, omwe amawaika m'chiwindi ndi mafuta osaneneka. Izi zimabweretsa kukula kwa kunenepa kwambiri, mafuta a hepatosis komanso matenda ashuga!

Chifukwa chake, kugwiritsa ntchito fructose sikuti kumangoyambitsa nkhondo yolimbana ndi matenda ashuga, koma kungakulitse vutolo!

Fructose amatipangitsa kuti tidye kwambiri

Chifukwa china chomwe fructose idalimbikitsidwa kwa anthu odwala matenda a shuga chinali chakuti anali okoma kwambiri kuposa shuga. Amaganiziridwa kuti izi zipangitsa kuti azigwiritsa ntchito zotsekemera pang'ono kuti akwaniritse zotsatira zomwe amakonda. KOMA! Zakudya zotsekemera tingayerekeze ndi mankhwala. Popeza tapeza china chotsekemera kuposa shuga, thupi limayamba kufuna zochulukirapo. Maswiti ochulukirapo, osangalatsa kwambiri. Tsoka ilo, timazolowera "zabwino" mwachangu kwambiri kuposa zaumoyo.

Ndizofunikanso kudziwa kuti fructose ndiwopatsa mphamvu kwambiri, ndipo maswiti pa fructose sakhala otsika mtengo pakukhudzika kwa mphamvu zamankhwala am'chitetezo cha confectionery (350-550 kcal pa 100 g yazinthu). Ndipo ngati mungaganizire kuti nthawi zambiri anthu ambiri samangokhala ndi ma cookie kapena marshmallows okha fructose, akukhulupirira kuti ngati mankhwalawa ndi "matenda ashuga", ndiye kuti nthawi zina amatha "kuzunzidwa", zimapezeka kuti madzulo amodzi munthu akhoza "kumwa tiyi" zopatsa mphamvu kwa 700 Ndipo izi ndi kale gawo limodzi mwa magawo atatu a zakudya za tsiku ndi tsiku.

Mitundu Yogwiritsa Ntchito Matenda A shuga

Timatembenukira kwa omwe amapanga izi "matenda ashuga".

Fructose ndi wokoma kangapo kuposa shuga. Mu malingaliro, izi zitha kupangitsa opanga kuti azigwiritsa ntchito pazing'onoting'ono, motero amachepetsa zopatsa mphamvu zamakontena. KOMA! Chifukwa chiyani izi? Ngati masamba amakomedwe a anthu azolowera kukoma, ndiye kuti amakhudzidwa ndi zinthu zachilengedwe zambiri. Izi zimabweretsa kuti zipatso zomwezo zimawoneka zatsopano ndipo sizibweretsa chisangalalo chachikulu. Inde, ndipo maswiti wamba poyerekeza ndi "matenda ashuga" kale samawoneka okoma. Chifukwa chake ogula okhazikika a fructose confectionery apanga.

Tiyeneranso kudziwa kuti kapangidwe ka "zinthu za matenda ashuga" nthawi zambiri kumakhala ndi zinthu zambiri zozikika zomwe sizipezeka m'maswiti apamwamba.

Mwachidule, kwa anthu omwe ali ndi matenda ashuga kapena "odziwa bwino matenda ashuga" omwe akufuna kusintha zakudya zawo malinga ndi zoyeserera zachipatala, osagwiritsa ntchito fructose ngati wokoma.

Ndimtundu wanji woti usankhe?

Monga njira yina ya shuga, mutha kugwiritsa ntchito zotsekemera zomwe sizikuwakhudza kuwonjezeka kwa glycemia, monga:

• Saccharin

• Chizungu
• Stevozid

Kodi zotsekemera zaukadaulo ndizotetezeka?

Ambiri adzayamba kutsutsa ndikunena kuti uku ndi umagwirira ndipo pawailesi yakanema iwo amati zotsekemera ndizowononga thanzi. Koma titembenukire ku mfundo zochokera pa maphunziro a sayansi za chitetezo cha zotsekemera.

• Mu 2000, atachita kafukufuku wambiri chitetezo, US National Institute of Health idachotsa saccharin mndandanda wazomwe zitha kupezeka m'magazi.
• Pokhudzana ndi zowawa za zotsekemera zina, monga machitidwemokulira maphunziro a grandiose adachitika komwe kulibe kulumikizana komwe kudapezeka pakati pa zotsekemera izi komanso chiopsezo chotenga khansa.

Pa zaka 10 zapitazi, mibadwo yatsopano ya zokometsera zokopa, monga acesulfame potaziyamu (ACK, Lokoma ®, Sunett ®), sucralose (Splenda ®), neotam (Newtame ®), yomwe yakhala ikupezeka kwambiri pazaka 10 zapitazi.

FDA (Federal Drug Agensy ku USA) idavomereza kugwiritsa ntchito kwawo, poganiza kuti ndizotetezeka kwathunthu kwa thanzi.

Ngakhale mawu atolankhaniwo, pakusanthula kwa maphunziro ambiri asayansi, palibe umboni womwe udapezeka pokomera malingaliro omwe amatsutsa omwe amapangitsa kuti anthu azikhala ndi khansa mwa anthu.

Zolemba:

1. Tappy L. Kodi fructose ndiowopsa? Pulogalamu ndi zolemba za European Association for the Study of Diabetes (EASD) Msonkhano Wapachaka wa 2015, Seputembara 14-18, 2015, Stockholm, Sweden.
2. Lê KA, Ith M, Kreis R, et al. Kuphatikizika kwa kuphatikizika kwa factose kumayambitsa dyslipidemia ndi ectopic lipid kufotokozera bwino komanso popanda mbiri ya banja yokhala ndi matenda a shuga a 2. Ndine J Clin Nutr. 2009.89: 1760-1765.
3. Aeberli I, Gerber PA, Hochuli M, et al. Kutsika pang'ono kwa zakumwa zotsekemera za shuga zomwe zimakonzedwa kumachepetsa shuga ndi lipid kagayidwe ndipo kumalimbikitsa kutupa kwa anyamata athanzi: kuyesedwa kosasankhidwa. Ndine J Clin Nutr. 2011.94 (2): 479-485.
4. Theytaz F, Noguchi Y, Egli L, et al. Zotsatira zowonjezera ndi ma amino acid ofunikira pazomwe zimaphatikizira zamadzimadzi pa nthawi ya fructose yambiri mwa anthu. Ndine J Clin Nutr. 2012.96: 1008-1016.

Mutha kukhala ndi chidwi ndi zolemba:

Mtundu wa vuto

Chomwe chimaperekedwa kwa shuga ndi kuchuluka kwa shuga (shuga) m'magazi, pomwe maselo sawalandira, ngakhale amafunikira ngati gawo logulitsa michere. Chowonadi ndichakuti kuti ma cell azilandira glucose, puloteni (insulin) imafunika, yomwe imaphwanya shuga mpaka zomwe mukufuna. Pathology mu mawonekedwe a shuga amapezeka m'mitundu iwiri. Matenda a shuga a Type 1 amagwirizanitsidwa ndi kuchepa kwa insulin mthupi, i.e., mawonekedwe a kuchepa kwa insulin. Type 2 shuga mellitus amadziwika ndi kukana kwa maselo kupita ku enzyme, i.e., pamlingo wabwinobwino wa insulin, samatengedwa pamaselo a cellular.

Ndi matenda amtundu uliwonse, zakudya zomwe zimagwiritsidwa ntchito pakudya zimasiyanitsidwa makamaka mu chithandizo chake monga chinthu chofunikira kwambiri pazachipatala chovuta kwambiri. Shuga (glucose) ndi zinthu zonse zomwe zili ndi zomwe zili mkati mwake zimagonjetsedwa ndi zakudya za munthu wodwala matenda ashuga. Mwachilengedwe, izi zimabweretsa kufunika kopeza shuga wogwirizira.

Mpaka posachedwa, fructose idavomerezedwa kwa odwala, makamaka ndi mtundu wa 2 shuga mellitus ngati analogue ya shuga, popeza zimaganiziridwa kuti insulini sinali yofunikira pakuyamwa kwake kwa cellular. Malingaliro oterowo adapangidwa potsatira kuti shuga ndi polysaccharide yomwe imasweka mthupi kukhala glucose ndi fructose, ndiye kuti, chachiwiri chimatha kusintha shuga. Nthawi yomweyo, iye, monga monosaccharide, safunikira chindapusa chamtunduwu kuti azitha kutenga nawo gawo limodzi mwa kutulutsa insulin.

Komabe, m'zaka zaposachedwa, kafukufuku wambiri watsimikizira zabodza ngati izi.

Iwo likukwana kuti thupi lilibe enzyme iliyonse yomwe imatsimikizira kukomoka kwa fructose ndi maselo. Zotsatira zake, zimapita ku chiwindi, komwe nthawi ya kagayidwe kazinthu kamene kamayambira ndikupanga shuga ndi triglyceride, yomwe imatchedwa "cholesterol" yoyipa, imapangidwa. Zowona, ziyenera kudziwika kuti shuga amapangidwa pokhapokha atapatsidwa chakudya mosakwanira. Chifukwa chake, zimawonedwa ngati zosakanikira kuti chinthu chamafuta chimapangidwa chomwe chimatha kudzikundikira m'chiwindi ndi minyewa yodutsa. Njirayi, pogwiritsa ntchito kwambiri fructose, imapangitsa kunenepa kwambiri komanso mafuta a hepatosis.

Mavuto a fructose

Musanadziwe ngati zingatheke kugwiritsa ntchito matenda ashuga odwala matenda ashuga, ndikofunikira kuzindikira mbali zabwino ndi zotsalazo za chinthu, i.e., kudziwa phindu ndi zovuta zake. Mwina sikofunikira kufotokozera kuti kupatula kwathunthu kwa maswiti kuchokera ku chakudya kumapangitsa kuti ikhale yopanda pake komanso yopanda pake, yomwe siyimawonjezera chilimbikitso kwa wodwala. Kodi muyenera kudya chiyani kuti mupeze kufunika kwa maswiti? Zosintha zama shuga zingapo zakonzedwa chifukwa cha izi, ndipo fructose amatengedwa kuti ndi imodzi mwazo.

Munthu akakhala ndi matenda ashuga, fructose amatha kutsekemera chakudya chatsopano, ndipo kakomedwe kake kamadziwikanso chimodzimodzi ndi shuga. Pafupifupi minofu yonse yaumunthu imafunikira shuga kuti imabwezeretse mphamvu, ndipo fructose ya odwala matenda ashuga pang'ono amathetsa vutoli, ndipo popanda kutenga nawo gawo la insulin, yomwe wodwalayo akusowa kwambiri.

Kugwiritsa ntchito kwake kumalimbikitsa kupanga zinthu zofunika - adenosine triphosphates.

Izi ndizofunikira kuti abambo apange umuna wonse wokhuta, ndipo chifukwa cha kuchepa kwake, kukula kwa kubereka kwa amuna ndikotheka. Katundu wa fructose, monga kuchuluka kwa kalori, kumadziwika m'njira ziwiri. Kumbali imodzi, izi zimathandizira kuwonjezera phindu la chakudya chamagulu odwala matenda ashuga, koma kumbali ina, chiopsezo chakulemera osalamulirika chikuwonjezeka.

Mokomera fructose mufunso la ngati anthu odwala matenda ashuga angawadye, chifukwa chakuti imakhala yokoma pafupifupi 2 kuposa shuga, koma samayambitsa ntchito yofunika ya tizilombo toyambitsa matenda mkamwa. Kukhazikitsidwa kuti ndikugwiritsa ntchito fructose nthawi zonse, chiopsezo chotulutsa ma caries komanso njira zotupa mumkamwa wamkamwa zimachepetsedwa pafupifupi gawo limodzi mwa magawo atatu.

Pamene fructose imagwiritsidwa ntchito pa matenda ashuga, munthu ayenera kukumbukira kuti zonse zimakhala zabwino komanso zovulaza. Tisaiwale za zinthu zoyipa izi:

• zomwe zimakhala ndi mafuta minofu zimachuluka, zomwe zimapangitsa kuti munthu azinenepa kwambiri,
• munthawi yomweyo ndikupanga triglycerides, kuchuluka kwa lipoproteins kumawonjezeka, pomwe kupanga atherosulinosis kumatheka,
• Fructose mu mtundu 2 wa shuga amatha kusinthidwa kukhala glucose pamaso pamavuto a chiwindi, omwe amaphatikiza matenda a shuga.
• mukamadya fructose mwanjira iliyonse mu zopitilira 95-100 g / tsiku, zowonjezera za uric acid zimachulukirachulukira.

Poganizira zotsatirazi zoyipa zomwe zili pamwambapa, kusankha komaliza ngati fructose ndi yoyipa kuyenera kusiyidwa ndi lingaliro la adokotala. Mwachilengedwe, zovuta zoyipa za chinthuchi zimawoneka ndi kumwa kwambiri. Ndi madokotala okha, omwe amawazindikira mawonekedwe a matendawa, omwe angadziwe miyezo yotetezeka komanso kudya moyenera.

Zoyenera kuganizira?

Munthu akayamba kudwala matenda ashuga, amaloledwa kudya shuga wina, kuphatikiza ndi fructose, koma magwiritsidwe ake ambiri amayenera kukumbukiridwa. Ili ndi machitidwe awa:

• 12 g yokhala ndi mkate umodzi,
• malonda amatengedwa ngati kalori wamphamvu - 4000 kcal pa 1 kg,
• mndandanda wa glycemic ndi 19-21%, pomwe glycemic katundu ndi 6.7 g,
• Imakhala yotseka katatu kuposa glucose ndi 1.7-2 nthawi.

Mukamadya fructose, kuchuluka kwa shuga m'magazi kumakhalabe kosasinthika kapena kumakula pang'onopang'ono. Popanda chiopsezo chakukulitsa matendawa, fructose amaloledwa kukhala ndi shuga m'mankhwala olimbitsa awa: ana - 1 g pa 1 kg iliyonse ya thupi patsiku, kwa akulu - 1.6 g pa 1 makilogalamu amalemu, koma osapitirira 155 g patsiku.

Pambuyo pamaphunziro ambiri, akatswiri amakonda zotsimikiza izi:

1. Mtundu woyamba wa matenda ashuga: palibe palibe choletsa kugwiritsa ntchito fructose. Kuchuluka kwake kumayendetsedwa ndi zomwe zimapangidwa ndi chakudya chamagulu muzakudya (kuchuluka kwamagulu a mikate) ndi kuchuluka kwa insulin yomwe imayendetsedwa.
2. Matenda a shuga a Mtundu Wachiwiri: zoletsa ndizokhwima (zosaposa 100-160 g patsiku), kuphatikizapo kuchepa kwa zipatso zomwe zimamwa zipatso. Menyuyi imaphatikizapo masamba ndi zipatso zomwe zimakhala ndi fructose.

Kodi fructose amagwiritsidwa ntchito bwanji?

Mfundo yayikulu yofuna kudya fructose mu shuga ndi kuphatikiza zipatso ndi ndiwo zamasamba zomwe zili ndi zakudya zosiyanasiyana, komanso kukonza zakumwa zapadera, madzi, zakumwa ndi kuwonjezera mawonekedwe a ufa kuzakudya zosiyanasiyana. Ambiri omwe ali ndi njira ziwiri zopangira fructose:

1. Kukonzanso ku Yerusalemu artichoke (peyala). Muzu mbewu yakhathamiritsidwa mu yankho la sulufaidi. Fructose imawonekera pambuyo pake.
2. Kukonzanso kwa purrose. Njira zosinthira za ion zomwe zilipo zimaloleza kupatuka kwa shuga mu glucose ndi fructose.

Kuchuluka kwa fructose kumadyedwa limodzi ndi zipatso, zipatso ndi ndiwo zamasamba. Kuchuluka kwake kumapezeka mu zinthu zina zambiri.

Mukamalemba mndandanda wazakudya za matenda ashuga, ndikofunikira kudziwa zomwe zili mu izi.

Titha kusiyanitsa magulu otsatirawa achilengedwe achilengedwe a fructose:

1. Zipatso zomwe zimakhala ndizapamwamba kwambiri pazomwe zimafunsidwa: mphesa ndi mphesa, zipatso, maapozi okoma a maapulo, nkhuyu (makamaka zouma), ma buluu, yamatcheri, ma supimmons, mapeyala, mavwende, apulosi, maapulo, sitiroberi, kiwi, chinanazi, mphesa, pichesi, ma tangerine ndi malalanje , nkhanu, mapeyala.
2. Zipatso zokhala ndi zochepa za fructose: tomato, tsabola wa belu, nkhaka ndi zukini, zukini, squash, kabichi, letesi, radara, kaloti, bowa, sipinachi, anyezi, nyemba, dzungu, chimanga, mbatata, mtedza.

Zapamwamba kwambiri zimadziwika m'masiku (mpaka 32%), mphesa zouma (8-8.5), mapeyala okoma (6-6.3) ndi maapulo (5.8-6.1), ma Persimmons (5.2-5 , 7), komanso yaying'ono kwambiri - mu walnuts (osaposa 0.1), dzungu (0.12-0.16), sipinachi (0.14-0.16), ma almonds (0.08-0.1) . Kuchuluka kwa zinthuzi kumapezeka m'misuzi yazipatso. Otsatsa osakhala achilengedwe a fructose amawonedwa ngati zinthu zotere: manyuchi, ma ketchups, zinthu zosiyanasiyana zomalizidwa popanga zakumwa.

Atafunsidwa ngati fructose angagwiritsidwe ntchito pa matenda ashuga, akatswiri amapereka yankho lolondola la matenda a shuga 1.

Ndikofunikira kudya ndi matenda a shuga a 2, koma ndi zoletsa za tsiku ndi tsiku. Fructose ali ndi zabwino komanso zoipa zomwe ziyenera kuganiziridwa pokonzekera zakudya za anthu odwala matenda ashuga. Itha kuonedwa ngati yothira shuga ndipo imatha "kufatsa" moyo wa odwala matenda ashuga, koma ndibwino kugwirizanitsa zakudya ndi dokotala.

Kodi fructose ndi chiyani?

Fructose ndi wa gulu la monosaccharides, i.e. protozoa koma chakudya pang'onopang'ono. Amagwiritsidwa ntchito ngati cholowa m'malo mwa shuga. Mitundu yamafuta am'mafuta awa amaphatikiza okosijeni ndi hydrogen, ndipo zinthu za hydroxyl zimawonjezera maswiti. Monosaccharide imapezekanso mu zinthu monga maluwa nectar, uchi, ndi mitundu ina ya mbewu.

Inulin imagwiritsidwa ntchito popanga carbohydrate, yomwe imapezeka mu Yerusalemu artichoke.Zomwe zimayambitsa kupanga mafakitale a fructose zinali zidziwitso za madokotala za kuopsa kwa sucrose mu shuga. Anthu ambiri amakhulupirira kuti fructose imatengedwa mosavuta ndi thupi la odwala matenda ashuga popanda thandizo la insulin. Koma chidziwitso cha izi ndizokayikira.

Gawo lalikulu la monosaccharide ndi kuchepa kwake m'matumbo, koma fructose imaphwanya mofulumira ngati shuga m'magazi ndi mafuta, ndipo insulin ndiyofunika kuti iphatikizidwe ndi shuga.

Kodi pali kusiyana kotani pakati pa fructose ndi shuga?

Mukayerekezera monosaccharide uyu ndi zakudya zina, zotsimikiza sizingakhale zabwino. Ngakhale zaka zochepa zapitazo, asayansi anali akuwonetsa za phindu lapadera la fructose. Kuti mutsimikizire kulakwitsa kwa mfundo zoterezi, ndikotheka kufananiza mwatsatanetsatane wophatikiza mafuta ndi sucrose, yomwe imalowa m'malo mwake.

Suprose samakonzedwa mwachangu mthupi, chifukwa chake nthawi zambiri imayambitsa kunenepa.

Kupanga, kupindula komanso kuvulaza

Fructose amatanthauza chakudya chachilengedwe, koma chimasiyana kwambiri ndi shuga.

Ubwino wogwiritsa ntchito:

• otsika zopatsa mphamvu
• kukonzedwa kwakanthawi mthupi,
• odzipereka kwathunthu m'matumbo.

Koma pali nthawi zina zomwe zimayankhula zowopsa za chakudya chamafuta:

1. Mukamadya zipatso, munthu samakhala wokwanira ndiye kuti salamulira kuchuluka kwa chakudya, ndipo izi zimapangitsa kunenepa kwambiri.
2. Zipatso zamitengo zimakhala ndi fructose yambiri, koma zimasowa CHIKWANGWANI, chomwe chimachepetsa kuyamwa kwa chakudya. Chifukwa chake, limakonzedwa mwachangu ndikupereka kutulutsa kwa glucose m'magazi, komwe chamoyo cha matenda ashuga sichitha kupirira.
3. Anthu omwe amamwa kwambiri zipatso zamadzimadzi ali pachiwopsezo cha khansa. Ngakhale anthu athanzi labwino samalimbikitsidwa kumwa kapu imodzi ¾ patsiku, ndipo odwala matenda ashuga ayenera kutayidwa.

Kugwiritsa ntchito fructose mu shuga

Monosaccharide iyi imakhala ndi mtundu wotsika wa glycemic, chifukwa chake, mtundu wa 1 odwala matenda ashuga amatha kuugwiritsa ntchito ochepa. Inde, kuti muchepetse mafuta osavuta awa, mumafunikira insulini kangapo.

Yang'anani! Fructose sithandizira pakuchitika hypoglycemia, popeza zinthu zokhala ndi monosaccharide sizipereka shuga mozama, zofunika panthawiyi.

Nthano kuti insulin siyofunikira pakuwongolera fructose m'thupi imatha munthu akapeza kuti ikasweka, imakhala ndi imodzi mwazinthu zomwe ziwonongeka - glucose. Ndipo izi zimafunikira insulini kuti imwidwe ndi thupi. Chifukwa chake, kwa odwala matenda ashuga, fructose sindiwo shuga wabwino koposa.

Anthu odwala matenda ashuga a 2 nthawi zambiri amakhala onenepa kwambiri. Chifukwa chake, kudya mafuta ochulukirapo, kuphatikiza ndi fructose, kuyenera kuchepetsedwa (osapitirira 15 g patsiku), ndipo misuzi ya zipatso iyenera kusiyidwa kwathunthu kuzosunga. Chilichonse chimafunikira muyeso.