F formose ndi Sucrose formula

Ecology ya kumwa. Zaumoyo: Kwa nthawi yayitali, fructose imawonedwa ngati njira yotetezera maswiti. Komabe, zoyesayesa zonse.

Kwa nthawi yayitali, fructose imawonedwa ngati njira yotetezera maswiti. Sichikhudzanso kuchuluka kwa insulin - ndizodabwitsa chabe. Komanso, nthawi imodzi ndi theka ndizotsekemera kuposa shuga. Komabe, kuyesa konse kopusitsa chilengedwe kumatha chimodzimodzi. Lero ndikuuzani zoopsa zobisika za fructose .

Inde, ndizowona kuti fructose yoyera sikuti imapangitsa kuti "shuga wamagazi" idulidwe, koma ili ndi mikhalidwe ina yomwe imapangitsa kuti ikhale yowopsa kwa thupi kuposa shuga.

Komabe, maphunziro azachipatala apamwamba amawonetsa zovuta zina zingapo za metabolism yomweyo. Chifukwa chake (ndimanena), "pakadali pano, kumwa kwa fructose monga cholowa m'malo mwa shuga kwa odwala matenda a shuga sikulimbikitsidwa."

Mavuto ndi mapindu a fructose zimatengera kuchuluka kwake.

Chifukwa chake, chiopsezo cha fructose yowopsa ndi chiani:

1. Kugwiritsa ntchito kochepa thupi.

2. Zoyeretsa m'chiwindi.

3. Kulembetsa kovutikira kwa mahomoni.

4. Amaphwanya kudya.

5. Zimayambitsa kunenepa kwambiri

6. Pakupita kwa nthawi, zimabweretsa kukula kwa kagayidwe kachakudya ndi matenda ena angapo.

Komabe, choyamba, pang'ono za momwe fructose adalowa m'masitolo ogulitsa.

Fructose ndi gawo limodzi la zipatso; makamaka, timasinthidwa kuti tigwiritse ntchito pang'ono. Komabe, chipatsocho chimakhala ndi fructose pang'ono, chimapezeka mkati mwa maselo, olumikizidwa ndi fiber. Zachidziwikire, ngati mupanga zipatso zochuluka ndi shuga wambiri, ndiye kuti kubadwa kwawo sikungakuthandizeni kupulumutsa thupi komanso kumakhala kovulaza.

Kuti timvetsetse bwino njira ya kagayidwe kachakudya mu fructose, tiyenera kuganizira momwe timadya shuga. Ngati mumamwa koloko kapena kudya ayisikilimu, matumbo athu adzaza ndi fructose yambirimbiri. Koma fructose kuchokera ku apulo samalowetsa chiwindi nthawi yomweyo. CHIKWANGWANI chachipatso, monga cellulose, chimapangidwa ndi mabakiteriya okha m'matumbo, omwe amachepetsa kwambiri kugaya ndi kugaya. Ma enzyme athu ayenera choyamba kuthyola maselo apulosi kuti afike kumashupi osungidwa pamenepo.

Zomwe zimapangidwira kwambiri ndi fructose ndi shuga (molekyulu ya shuga imakhala ndi fructose kuphatikiza shuga) ndi madzi otsika mtengo a chakudya omwe amachokera ku chimanga - mkulu wa fructose chimanga (HFCS) - izi ndi zofanana, koma m'molekyu osiyana (magawano kale).

Ndi chakudya chamtundu wanji chomwe timakonda kulandira fructose yambiri?Izi ndi:

shuga patebulo
wokondedwa
mol mol
madzi
mitundu yonse ya zakumwa zotsekemera
zipatso.

Chifukwa chake, ndikofunikira kwambiri kupewa zakudya zonse zomwe zimakhala ndi shuga, mapulo madzi, uchi, madzi a chimanga, timadziti ta zipatso, koloko ndipo, kwenikweni, fructose yoyera.

Samalani kwambiri mphesa, nthochi, maapulo, mapeyala, malalanje, nanazi.

Palinso fructose wambiri mu uchi.

Inde, mu zipatso zina, monga maapulo ndi mapeyala, fructose imakhala ndi katatu kuposa shuga.

Komabe Mu zipatso zambiri ndi ndiwo zamasamba ambiri mtengowo umakhala wokwanira . M'mapineini, mabulosi abulu, mapichesi, kaloti, chimanga ndi kabichi, mwachitsanzo, ichi ndi chimodzi.

Furiji yayikulu imapezeka m'matimu obwezeretsedwa, omwe timawaganizira kuti "timadziti".

Opanga amakondanso kusintha mafuta m'malo mwake wopanda zakudya zamafuta omwe ali ndi shuga wofanana kapena fructose wambiri.

Tiyeni tikambirane mwatsatanetsatane zomwe fructose owopsa ali woopsa

1. Kugwiritsa ntchito kochepa thupi

Glucose amafunidwa ndi machitidwe onse a ziwalo zamthupi, ndipo ndiabwino, koma ubongo wake, kapena minyewa yake, kapena minyewa ina iliyonse singathe kuwonongeka, motero umagwera m'chiwindi, monga ziphe zina zambiri.

2. Zoyeretsa m'chiwindi

Mu thupi lathu, chiwindi chokhacho chimatha kuyamwa fructose. Pafupipafupi pokhapokha amatha kupukusidwa tsiku ndi tsiku ndi chiwindi. Fructose owonjezera amasanduka mafuta. Kuphatikiza apo, katundu watsiku ndi tsiku pa chiwindi samadutsa popanda kufufuza. Kuchita chiwindi kwambiri ndikulephera pantchito yake kumayamba.

Izi zimapangitsa kuti chiwonetsero cha chiwindi chiwonjezeke kenako ndi mafuta a chiwindi.

Kupanga kwa lipoprotein ochepa kwambiri kapena osalimba kwambiri a lipoproteins, omwe tsopano amawaganizira kuti apititse patsogolo maphunziro a atherosclerosis, amathandizidwanso. Chifukwa cha kuchuluka kwakukulu pachiwindi, fructose amachititsa kuchuluka kwa uric acid. Izi zimatha kudwala.

Thupi lathu silingathe kuyimitsa ma fructose mu maunyolo (mosiyana ndi glucose, omwe amasungidwa m'chiwindi ndi minofu ngati glycogen). Tilibe njira zodziyimira patokha zogawanikana ndi fructose. Mwachidule, kuti muchepetse kuchita kena kokhala ndi fructose, kuyenera kuyambitsa njira ya "glucose" ya biochemical, atero glycolysis, ndikusintha kwazinthu zingapo. Izi zimachitika m'chiwindi.

3. Kulembetsa kovuta kwa mahomoni

Fructose sayambitsa kuyankha kwa insulin mthupi. M'mbuyomu, adaganiza kuti ndibwino, koma kusapezeka koteroko kumaphwanya kudya. Mukatha kudya, insulin imamasulidwa - monga momwe zimachitikira ndi chakudya chomwe chimadyedwa. Kuphatikiza pakuphatikiza glucose m'maselo a thupi, chimakhala chisonyezo chosonyeza kuchuluka kwa zakudya zomwe zimadyedwa ndikuyenera kusiya. Ngati insulin singabisidwe, ndiye kuti palibe njira imodzi yomwe imalepheretsa kudya mphamvu. Mwanjira imeneyi, thupi limatha kuyamba kunenepa kwambiri, zomwe zimayambitsa kunenepa kwambiri.

Fructose nayenso samayambitsa kutulutsa kwa mahomoni leptin, zomwe zimapatsa thupi chizindikiridwe chakutha, kotero chakudya chokhala ndi fructose ndichopepuka kudya, ndipo kudya kwambiri kumachedwetsedwanso monga mafuta "posungira".

Kagayidwe ka glucose kamayendetsedwa bwino m'thupi, ngati glucose amakhala ochulukirapo, ndiye kuti kupasuka kwake kumatha kuyimitsidwa. Glucose pamenepa adzapulumutsidwa kuti asungidwe mwa glycogen. Ndi fructose, malamulo oterewa sagwira ntchito: chilichonse chomwe chimalowa m'chiwindi chimakonzedwa. Ngati mafuta a glucose adayendetsedwa bwino, kuchuluka kwa mafuta a fructose kuyenera kuyambitsa kuchulukana kwamafuta kosaloledwa, chifukwa chake kumabweretsa zovuta zambiri zaumoyo.

4. Amaphwanya kudya

Fructose siyimayambitsa njala (imalimbikitsa kudya kwambiri), fructose siyimakhudzanso kumva kukomoka. Chifukwa chake munthu amatha kudya zambiri zamtundu wa gingerbread ndi shuga wa zipatso kusiyana ndi sucrose yokhazikika.

Kafukufuku awiri adawonetsa kuti zovuta za glucose ndi fructose mu ubongo wa munthu (mu hypothalamus) ndizosiyana: shuga idakhudza kuchuluka kwa chakudya chomwe munthu amadya, ndi fructose, m'malo mwake, idalimbikitsa chidwi. Vutoli ndikuti fructose samangopezeka muzakudya za matenda ashuga, ndipo chaka chilichonse imagwiritsidwa ntchito kwambiri pazakudya wamba.

Fructose imapezeka pafupifupi zakumwa zonse zotsekemera za kaboni, zotchuka pakati pa achinyamata, komanso timadziti timene timakhala ngati zachilengedwe. Mulibe zakudya zachilengedwe zokhazokha, komanso madzi a chimanga ogwiritsa ntchito poizoni.

5. Zimayambitsa kunenepa kwambiri

30% ya fructose yomweyo imalowa m'mafuta (mosiyana ndi 5% glucose m'mafuta).

Ndi zinthu zomwe zimakhala ndi fructose, muyenera kusamalanso chifukwa chomwe maselo a thupi lathu safunikira shuga wa zipatso . Komanso imathamanga kuposa glucose, imasanduka mafuta . Mwadya, titi, maswiti wamba - kuchuluka kwa shuga wamagazi kwanyamuka. Mumayenda mozungulira, kusuntha - glucose watha. Mukatha kudya ma cookie ndi shuga a zipatso, amafulumira kusintha kukhala mafuta, ndipo mafuta owotchera mafuta amakhala ovuta kwambiri kuposa shuga.

6. Mu nthawi yayitali, zimapangitsa kuti pakhale matenda a metabolic komanso matenda ena angapo (kunenepa kwambiri, chiwindi chamafuta, kutupa, matumbo osakwiya).

Metabolic syndrome imaphatikizapo kukana kwa insulin, kulolerana kwa glucose, hyperinsulinemia, hypertriacylglycerolemia ndi matenda oopsa.

Kafukufuku wopangidwa ndi gulu la asayansi ochokera ku Georgia College of Medicine adapeza ubale pakati pa zakudya zokhala ndi fructose, kuthamanga kwa magazi, kuthamanga kwa shuga, insulini komanso zinthu zotupa zomwe zimaphatikizidwa ndi matenda am'mimba ndi a mtima pakuwunika kwa achinyamata 559 azaka za 14-18.

Kugwiritsa ntchito kwambiri fructose kumawonjezera kuchuluka kwa mafuta m'thupi, makamaka m'chiwindi, komanso kumawonjezera kuchuluka kwa kufalikira kwa ma triglycerides, zomwe zimapangitsa kuti ngozi ya mitsempha ndi matenda amitsempha. Asayansi ena amagwirizanitsa magawo a mafuta m'chiwindi ndi kukana insulini, maselo atayamba kugwira ntchito yochepa kwambiri kuposa insulin, kutsitsa kapamba mpaka kumalephera kutulutsa shuga mokwanira m'magazi.

Richard Johnson waku University of Colorado Denver adanenanso kuti uric acid wopangidwa chifukwa cha kagayidwe ka fructose umakulitsanso insulin. Nawonso kukana insulini kumatengedwa ngati chinthu chachikulu, zimapangitsa kunenepa kwambiri ndi matenda a shuga a 2 ndipo zolakwira zitatuzi nthawi zambiri zimachitika limodzi.

Fructose owonjezereka amayambitsa maselo a thupi lathu, "shuga" wama protein. Ndipo izi zimayambitsa mavuto ambiri, kuphatikiza zomwe tidazolowera mphira .

Kuphatikiza apo, akatswiri aku gastroenterologists aku America amawona kuti fructose ali ndi vuto lopitilira gawo limodzi mwa magawo atatu a milandu yoyipa yamatumbo.

Pansi pa matumbo oyipa a matumbo (IBS) Nthawi zambiri mumamvetsetsa chizindikiro cha matumbo kukanika (kudzimbidwa, kutsegula m'mimba, kuwawa, kupweteka kwam'mimba) popanda kusintha kwachilengedwe kum'mimba. IBS ndi imodzi mwazomwe zimadziwika kwambiri m'matumbo. lofalitsidwa

Chitani nafe

Fructose, aspartame, sorbitol, saccharin, sucrasite, sucralose, sorbitol. maina otsekemera omwe sudzakumana nawo lero!

M'malo ovulala a shuga

Mwamtheradi mafuta onse osavuta omwe amatchedwa shuga amagawika m'magulu awiri: glucose ndi fructose. Nthawi zambiri, chinthu chimodzi chimakhala ndi msanganizo wa izi. Mwachitsanzo, shuga a tebulo ndi kusakaniza kwawo kofanana.

Zadziwikiratu kuti shuga ochulukirapo m'zakudya za anthu amavulaza thanzi komanso zimadzetsa matenda angapo (caries, matenda ashuga, atherosulinosis, kunenepa kwambiri, etc.) ndikufupikitsa moyo. Pankhaniyi, shuga olowa m'malo (shuga mmalo), omwe amasiyana ma calorie ochepa. Mtengo wa omwe amalowa ndi shuga ndi wotsika, ndipo izi zidachita mbali yake.

Zonunkhira zonse zachilengedwe komanso zopangidwa zimagwiritsidwa ntchito. Tsoka ilo, ambiri aiwo ndi ovulaza thanzi, ndipo, osamvetseka bwino, ngakhale ena achilengedwe (fructose, sorbitol, xylitol, etc.) ndi ovulaza.

Saccharin (aka Lokoma "n" Low, Sprinkle Lokoma, Twin, Lokoma 10) anapangidwa ndi aku Germany, ndipo pankhondo zonse ziwiri zapadziko lonse anali wotchuka kwambiri.

Xylitol ndi sorbitol - masoka achilengedwe a polyhydric - panthawi ina amadziwika kuti ndiwo shuga omwe amalowa m'malo mwa shuga. Amakhalanso ndi ma calorie ambiri, koma amamizidwa pang'onopang'ono kuposa sucrose ndipo samayambitsa dzino. Kugwiritsa ntchito mankhwalawa kumakhala kovuta ndi zochitika zingapo. Mlingo waukulu wa ma polols ungayambitse kutsegula m'mimba. Kutentha kumayambitsa kuwonongeka mwachangu.Kusalolera payekha nthawi zina kumawonedwa. Tsopano ngakhale xylitol kapena sorbitol samaphatikizidwa mu zida zankhondo za matenda ashuga.

Kumverera kwodzaza kumatengera makamaka kuchuluka kwa insulini m'magazi - ngati palibe kuchuluka kwa insulin, ndiye kuti palibenso kumverera kwodzaza. Monga kuti insulin imatumiza zizindikilo kwa thupi zomwe muyenera kusiya kudya.

Uchi umakhala ndi glucose, fructose, sucrose ndi zinthu zingapo zogwira thupi. Amagwiritsidwa ntchito nthawi zambiri ngati mankhwala.

Mashuga achilengedwe amapezeka mumadzimadzi a zipatso zambiri ndi zipatso. Fructose, kapena shuga wa zipatso, amapezeka pafupifupi zipatso ndi zipatso zonse, koma amapezeka kwambiri maapulo, nthochi, mapichesi, ndi uchi pafupifupi.

Fructose (shuga wa zipatso) ndiye, amakhala wokoma kwambiri kuposa shuga. Muli kwambiri ma calorie ngati shuga, chifukwa chake fructose siwopezeka muzakudya. Komanso, akatswiri angapo amagwirizanitsa mliri wa kunenepa kwambiri ku US ndi kudya kwa fructose.

Mosiyana ndi shuga, fructose siyimakhudzanso kuchuluka kwa insulin - kuchokera pamenepa kunanenedweratu kuti palibe kusintha kwa zopatsa mphamvu zochuluka kukhala mafuta. Chifukwa chake nthano ya zamatsenga zamadyedwe a fructose.

Koma zidachitika fructose amasandukanso mafuta popanda kufunsa insulin chifukwa cha izi. Poona kuti ndiwopezeka kawiri m'magulu a glucose, munthu amatha kulingalira mosavuta momwe amamwa zimakhudzira kunenepa kwambiri.

Ziyembekezero zazikulu zimayikidwa pamadzi a glucose-fructose, omwe amafanananso ndi uchi. Kuti achepetse mtengo wa zopangira komanso kusintha kukongoletsa kwa zinthu, shuga nthawi zambiri amasinthidwa ndi madzi a glucose okwera kwambiri. Mankhwalawa amapezeka pafupifupi zakumwa zonse za kaboni, timadziti, makeke, msuzi wokoma ndi chakudya mwachangu.

Madokotala ambiri azakudya amathandizanso kuti vuto la kunenepa kwambiri komanso kugwiritsidwa ntchito kwa mankhwala a glucose-fructose - sizimayambitsa kukhudzika, koma koposa kuchuluka kwa shuga wamba.

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. Matendawa amatchedwa 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, zawonetsedwa kuti maselo athu sangathenso kupukusa 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 mukuwona kuti nthawi zambiri ambiri samangokhala amodzi kapena ma marshmows pa fructose, pokhulupirira kuti ngati mankhwalawa ndi "matenda ashuga", ndiye kuti amatha "kuzunzidwa" nthawi zina, zimadziwika kuti madzulo amodzi munthu amatha "kumwa tiyi" 700 calories. Ndipo ichi ndi 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 zomwe simupezamo.

Mwachidule, anthu omwe ali ndi matenda ashuga kapenanso "odwala matenda ashuga" omwe akufuna kusintha zakudya zawo malinga ndi malingaliro azachipatala sayenera kugwiritsa ntchito fructose ngati wokoma.

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. Pankhani yakuwonongeka kwa zotsekemera zina, monga maartartame, maphunziro a grandiose okha adachitika, malinga ndi mgwirizano womwe unapezeka pakati pa wokometserachiwotchi komanso kuopsa kwa khansa.

Pazaka 10 zapitazi, mibadwo yatsopano ya zotsekemera zaukadaulo yawonekeranso, monga potaziyamu acesulfame (ACK, Sweet One®, Sunett®), sucralose (Splenda®), Neotame (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.

Momwe mungagwiritsire ntchito fructose pa shuga?

Fructose mu matenda a shuga amagwiritsidwa ntchito ndi odwala m'malo mwamaswiti odziwika kale. Kodi fructose ndi yabwino kwa matenda ashuga? Kodi ndiziphatikize muzakudya zanga zomwe ndimadya? Mwanjira yake yaulere, fructose imapezeka pafupifupi zipatso zonse ndi zipatso zokoma. Kupanda kutero, fructose amatchedwa shuga wa zipatso. Izi ndizofanana ndi zakudya monga, mwachitsanzo, sucrose kapena glucose.

Koma, zoona, ili ndi mawonekedwe ake. Choyamba, insulini yocheperako imafunikira kuti ikulowetse fructose kuposa, mwachitsanzo, shuga kapena sucrose. Kuphatikiza apo, kukhala ndi mtengo wofanana ndi shuga, imakhala yokoma kwambiri nthawi 1.7 kuposa momwe mumalawa, ndichifukwa chake mungachepetse magawo ang'onoang'ono.

Kodi thupi la fructose limalowa bwanji m'thupi mwa anthu odwala matenda ashuga komanso mwa anthu athanzi?

Fructose amatanthauza ma carbohydrate okhala ndi index yotsika ya glycemic, kotero kugwiritsa ntchito kwake sikuthandizira kuwonjezeka kwa shuga wamagazi. Hemuloni ya mahomoni imafunika kuti glucose atenge ndi maselo.Insulin imafunikanso kuti ikhale ndi chiwonetsero cha fructose, koma pazochepa kwambiri.

Ndipo popeza kuti gawo lina la odwala matenda ashuga omwe ali ndi mtundu wachiwiri wa matenda ndi pafupifupi odwala onse omwe ali ndi mtundu woyamba wa shuga ali ndi vuto la insulin, katundu uyu wa fructose ndiwofunikira chifukwa amalepheretsa kukula kwa hyperglycemia.

Mwa zina, fructose imakhala yofunikira mu zakudya chifukwa chakuti, mosiyana ndi shuga, sizimathandizira kutulutsa kwa mahomoni am'matumbo, omwe amachititsa kuti insulin isungidwe. Zotsirizazo, monga mukudziwa, zimatha kubweretsa magulu ena owonjezera. Kuti tiyankhe funso loti tigwiritse ntchito mafuta a shuga a shuga, tikambirana za zothandiza komanso zovulaza za chinthuchi.

Makhalidwe othandiza

Zina mwazabwino za fructose zalembedwa pamwambapa. Kwa zaka zambiri, fructose amadziwika kuti ndi mankhwala omwe amalimbitsa chitetezo cha mthupi. Kudya fructose kwambiri kumachepetsa chiopsezo cha zolembera zamwana ndi diathesis. Imatha kutulutsa thupi, ndipo ndi yosavuta kugaya kuposa shuga.

Fructose amatha kusunga chinyezi, ndiye kuti mbale zomwe zimagwiritsidwa ntchito kwa nthawi yayitali zimasinthanso mawonekedwe atsopano. Fructose amapatsa mbale "kutsekemera" womwewo monga shuga, koma pang'ono - masupuni atatu a shuga, malinga ndi kuthekera kwake kumumeza m'mbale, amafanana ndi supuni ziwiri za fructose. Pogwiritsa ntchito fructose, mutha kubwezeretsa thupi msanga mutatha kulimba thupi ndi / kapena kuchita masewera olimbitsa thupi.

Kuphatikiza pa shuga, fructose imalimbikitsa anthu omwe amapewa kuchita masewera olimbitsa thupi ndipo amakhala moyo wakhama. Ngakhale mutakhala ndi masitima ataliatali, chifukwa chogwiritsa ntchito fructose, simungathe kumva ludzu kwa nthawi yayitali. Tsopano tiyeni tikambirane mbali inayo ya ndalama: Kodi vuto lina limatha kuchita chiyani mu shuga?

Matenda a shuga

Apa tikambirana za mikhalidwe yoipa ya fructose mu shuga, chifukwa ndi matendawa omwe munthu amadya kwambiri kwa nthawi yayitali fructose. Ndi mankhwala osachepera limodzi a fructose simungavulaze thupi. Ndikofunikira kukumbukira kuti fructose imatengedwa pafupifupi ndi hepatocytes, i.e., ndi maselo a chiwindi.

Ndipo popeza maselo a ziwalo zina safunikira chinthu ichi, fructose amasinthidwa kukhala mafuta amafuta achilengedwe m'chiwindi, mwanjira ina, kukhala mafuta. Ichi ndichifukwa chake kugwiritsidwa ntchito kwa nthawi yayitali ndi matenda a shuga kungayambitse kunenepa kwambiri, makamaka ngati wodwalayo amakonda kuchita izi.

Kuvulaza kwachiwiri kwa fructose, komwe tikukambirana, kuli ndi malire. Zopatsa mphamvu za calorie ndi shuga ndizokwera kwambiri - pafupifupi 380 kcal (100 g yazinthu zimapangidwira). Ambiri odwala matenda ashuga samadziwa izi, zikuwoneka kuti popeza fructose imaloledwa kugwiritsidwa ntchito mu shuga, zikutanthauza kuti imakhala ndi zopatsa mphamvu zochepa kuposa shuga wokhazikika.

Iwo amaiwala kuti fructose "amapambana" gawo la kupereka kukoma kwa mbale, osati ndi zopatsa mphamvu zochepa. Chifukwa cha izi, odwala matenda a shuga amayamba kugwiritsa ntchito molakwika fructose, ndipo izi, zachidziwikire, zimawopseza pafupipafupi, ndikukula. Ndiye kuti, izi zimavulaza Fructose.

Ndi njira yoyenera yothetsera vutoli, mutha kupewa zoyipa zomwe zimawopseza kugwiritsa ntchito matenda a shuga a shuga. Kuvulaza kachitatu komwe kungakhalepo kwa fructose kukuphunziridwa mosamala, chifukwa chake ndikali koyambirira kwambiri kuti ndipange 100% pamawu awa. Chowonadi ndi chakuti kafukufuku wa zaka zaposachedwa amatsutsa kuti fructose imathandizira kuti pakhale nthawi yayitali kuti munthu asangalale.

Izi ndizachidziwikire chifukwa kudya kwa nthawi yayitali kwa fructose kumayambitsa kusokonezeka kwa kagayidwe ka leptin, mahomoni omwe amalamulira kulakalaka. Zotsatira zake, ubongo wamunthu umatha kusiya kuyankha mokwanira pakudya, ndipo molakwika sagwira masitayilo obwera.Zonsezi zimatsogolera ku kutha kapena kuchepa kwakukulu pakumverera kogontha.

Kodi ndizoyenera matenda ashuga?

Chifukwa chake ndioyenera kudya fructose kapena kusiya zonse? Ngakhale pali kusagwirizana zambiri pankhani yogwiritsa ntchito fructose monga zotsekemera za matenda ashuga, imathanso kudyedwa, koma, mwanjira zomveka. Ndiye kuti, pokhudzana ndi fructose, tiyenera kutsatira mawu akuti "mungathe, mosamala kokha."

Popeza malingaliro abwino a munthu pankhani yachipatala amatsimikiziridwa ndi mtundu wa moyo, kukana kwathunthu mankhwala aliwonse abwino sikungakhudze thanzi lake m'njira zabwino koposa. Kudya kwa tsiku ndi tsiku kwa matenda a shuga a shuga ndi 35-40 magalamu.

Ndi kumwa kwambiri kwa fructose, kuchuluka kwa lipids, cholesterol imachuluka, ndipo izi, kuyiyika pang'ono, sizikhudza ntchito yamtima m'njira zabwino. Mitsempha ya ubongo imavutika, maphunzirowo amakulirakulira, kukumbukira kumachepa, kugwira ntchito kumachepa, mtima, chiwindi ndi ziwalo zina zimalephera.

Pazakumwa zotsekemera zina, zomwe nthawi zambiri zimagwiritsidwa ntchito ndi odwala omwe ali ndi matenda ashuga, titha kuwerengera kuchokera m'nkhaniyi. Nkhani ya Stevia sweetener ili pano.

Omwe amatsatira shuga mu shuga

Limodzi mwa malamulo akuluakulu azakudya zopatsa thanzi kwa anthu odwala matenda ashuga ndi kuphatikiza shuga ndi zopangidwa ndi shuga m'zakudya. Zachisoni, zakudya zokoma ndi zakumwa sizoletsedwa kwa anthu odwala matenda ashuga, chifukwa zimachulukitsa shuga m'magazi, zomwe zimayambitsa kusokonezeka kwa metabolic ndi kuwonongeka kwapang'onopang'ono kwa pafupifupi makina onse ogwira ntchito mthupi.

Ndikovuta kwambiri kukana maswiti, chifukwa timakonda maswiti kuyambira tili ana. Koma mwamwayi, m'nthawi yathu ino pali kale njira ina yothandizira shuga - shuga. Zilime zotsekemera ndi zotsekemera zomwe zimakhala ndi kukoma kosangalatsa kofanana ndi shuga ndipo zimagwiritsidwa ntchito ngati zakudya zotsekemera ndi zakumwa. Mosiyana ndi shuga, okometsetsa satero (kapena sakhala ndi mphamvu pang'ono) pa kagayidwe kazakudya ndi shuga wamagazi.

Kugwiritsa ntchito shuga m'malo mwa shuga, ndikofunikira kulingalira zambiri za malo omwe ali ndi shuga, omwe tikambirane m'nkhaniyi. Onse okometsetsa amagawidwa m'magulu akulu awiri - zachilengedwe komanso zopanga.

Mashuga achilengedwe obadwa ndi shuga

Zokometsera zachilengedwe - zinthu zopatulidwa kuchokera ku zinthu zachilengedwe kapena zopangidwa mwaluso, koma zimapezeka mwachilengedwe. Zomwe zimagwiritsidwa ntchito kwambiri ndi fructose, xylitol, sorbitol, stevioside. Zokoma zonse zachilengedwe ndizopatsa calorie, i.e. kukhala ndi mphamvu yamagetsi, zomwe zikutanthauza kuti zimatha kukhudza kuchuluka kwa shuga m'magazi.

Koma! zotsekemera zachilengedwe zimatengedwa ndi thupi pang'onopang'ono kuposa shuga ndipo, ndikamadya pang'ono, sizitsogolera ku hyperglycemia. Chifukwa chake, mu Mlingo wocheperako, okometsetsa achilengedwe amaloledwa kudya shuga.

Zotsekemera zachilengedwe (kupatulapo stevioside) sizotsekemera kuposa shuga, zomwe zimayenera kukumbukiridwa powerengera zakumwa zawo. Zomwe zimachitika tsiku lililonse pakudya zachilengedwe zotsekemera sizipitilira 30-50 g Ngati magawo onse a tsiku ndi tsiku adapitilira, zotsatira zake zimakhala zotheka: shuga wowonjezera, komanso kukhumudwa m'mimba, chifukwa shuga yina m'malo (sorbitol, xylitol) imakhala ndi zotheka.

Zotsekemera zachilengedwe zimagwiritsidwa ntchito popanga zakudya zapadera za anthu odwala matenda ashuga: ma cookie a shuga, ma waffle, masikono, makeke amchere, maswiti, maswiti ndi maswiti ena pa fructose, sorbitol, stevia. Pafupifupi malo ogulitsira alionse omwe mungapeze mashelufu amishuga ndi ma dipatimenti yokhala ndi zinthu za anthu odwala matenda ashuga.

Chachikulu ndichakuti musatengeke, chifukwa zinthu zotere, ngakhale zilibe shuga, zimatha kuwonjezera kuchuluka kwa shuga m'magazi, motero kudziyang'anira pawokha komanso kuwerengera kolondola kwa kudya kwa tsiku ndi tsiku kwa zakudya m'malo a shuga ndikofunikira kwambiri.

Matenda a shuga opanga

Zopangira (mankhwala) zotsekemera - zinthu zomwe zimapezeka mwakapangidwe. M'malo otchuka kwambiri a shuga ndi ma asparame, acesulfame K, saccharin, cyclamate.

Zopangira zotsekemera sizikhala ndi mphamvu, zimachotsedwa kwathunthu ku thupi, sizikhudza kuchuluka kwa shuga m'magazi, chifukwa chake amalimbikitsidwa kwa anthu omwe ali ndi matenda ashuga. Zokometsera zopanga zimakhala zochulukirapo komanso nthawi zambiri zimakhala zotsekemera kuposa shuga, chifukwa chake Mlingo wocheperako umafunika kuti zakudya ziziwayamwa.

Monga lamulo, zotsekemera zokopa zimapezeka mu mawonekedwe a piritsi. 1 sweetener m'malo mwa supuni 1 ya shuga. Zomera zotsekemera zimaponderezedwa milandu ya phenylketonuria.

Stevia ndi sucralose - kusankha kwa akatswiri azakudya zamagulu komanso endodrinologists a shuga

Pakadali pano, zotsekemera zabwino kwambiri zomwe sizikhala ndi zotsutsana ndi zoyipa ndi sucralose ndi stevia (stevioside).

Sucralose ndiye wokoma bwino m'badwo wachimaliziro wochokera ku shuga wokhazikika, yemwe amakonzedwa mwapadera. Chifukwa cha izi, zopatsa mphamvu za calorie zimachepa, kuthekera kwakukopa kuchuluka kwa shuga m'magazi.

Kuchitika kwathunthu kwamatenda owerengeka a sucralose adawonetsa kuti ilibe carcinogenic, mutagenic kapena neurotoxic. Supralose simalowetsedwa ndi thupi, sizikhudza kagayidwe kazakudya, motero anthu odwala matenda ashuga amatha kugwiritsa ntchito.

Stevia - masamba a chomera cha stevia, kapena, monga momwe amatchulira, "udzu wa uchi", umaposa shuga wathu wambiri nthawi zopitilira 300 mu kutsekemera. Kuphatikiza pa kutsekemera kwachilengedwe, stevia imakhala ndi mankhwala ambiri: amachepetsa shuga wamagazi, amachepetsa cholesterol, amasintha kagayidwe kake, amalimbitsa chitetezo cha mthupi, komanso amachepetsa kukalamba.

Stevia ndiwotsekemera wowonjezera kalori, koma popeza umakhala wokongola kwambiri kuposa shuga, kuchuluka kwa tsiku ndi tsiku la stevioside kumakhala ndi zopatsa mphamvu zochepa, kotero, kungagwiritsidwe ntchito bwino matenda ashuga.

Sucralose ndi stevia adayamikiridwa kale ndi mamiliyoni a anthu padziko lonse lapansi ndipo amalimbikitsidwa ndi akatswiri azakudya komanso opanga ma endocrinologists kuti m'malo mwa shuga m'malo mwa matenda ashuga komanso onenepa kwambiri.

Chifukwa chake, chifukwa cha kugwiritsa ntchito shuga mmalo, odwala matenda ashuga amatha kulowa m'maswiti komanso kumwa tiyi mosatetezeka. Kuwerengera kolondola ndikuwona kudya kwa anthu okhudzana ndi matenda ashuga tsiku ndi tsiku, mutha kukhala moyo wokhazikika ngakhale wodwala matenda ashuga.

Pangidwe mu shuga: amapindula kapena kuvulaza

Ndi matenda a shuga, shuga ndi imodzi mwazinthu zomwe sizilimbikitsidwa kudya. Ngakhale zochepa zake zimayambitsa hyperglycemia komanso kuwonongeka m'moyo wabwino, ndipo keke wamba imatha kupweteketsa thupi zomwe sizingachite popanda chithandizo chamankhwala mwadzidzidzi.

Komabe, pali okoma omwe ali ndi kukoma komweko monga shuga, koma osayambitsa zotsatira zoyipa. Chimodzi mwa izo ndi fructose.

Fructose ndi shuga - kusiyana kwake ndi chiani?

Fructose amatchedwa saccharide yosavuta. Pamodzi ndi shuga, mumapezeka shuga wokhazikika.

Ali ndi zinthu zingapo:

kapangidwe kosavuta
kulimbitsa chitetezo chokwanira
kupewa caries, makamaka ana,
kukoma kwambiri
kunyowa mwachangu m'thupi ndi kulowa m'magazi,
mayamwidwe opanda insulin
kuthekera kosunga chinyezi
Sichinthu chothamanga kwambiri chopatsa mphamvu thupi.

Kodi ndingagwiritse ntchito matenda ashuga? Chifukwa choti insulin siyikuphatikizidwa pakamwa zinthuzi, imaloledwa kuphatikizidwa mumenyu ya odwala matenda ashuga. Maswiti oterewa sangavulaze thupi. Ndikofunika kulingalira kuti potsekemera tiyi, compote, mchere, mudzafunika pafupifupi katatu katatu kuposa fructose kuposa shuga.

Zotsatira za fructose: maubwino ndi zovulaza

Chifukwa cha zomwe zalembedwa, zakudya zomwe zili ndi zotsekemera zimatha kudyedwa popanda zoletsa. Chimakwanira pachimake zofunikira pakudya:

Pali malire angapo azakudya za fructose. Kuphika makeke, maswiti, zakumwa siziyenera kuphatikizidwa kuchokera kuzakudya kapena kudya kwambiri. Ndikofunika kupatsa chidwi ndi zipatso ndi zipatso. Koma ngati mumafuna maswiti osagwirizana - zimachitika - mutha kudya maswiti ndi lokoma.

Pokhapokha pazitha kupewedwa. Pambuyo pake, glycemia imadzuka pang'onopang'ono. Madokotala adatsimikizanso magwiritsidwe ntchito a chinthu ichi, omwe ndi osayenera kupitilira. Kwa ana - 1 g pa kilogalamu 1 ya kulemera kwa thupi, kwa akulu - 1, 5 g, koma osapitirira 150 g patsiku.

Mukaphatikizapo zipatso ndi ndiwo zamasamba muzakudya, kumbukirani kuti fructose amapezeka kwambiri mphesa, maapulo, ma buluu, mapichesi, ma apricots owuma, ma cherries, zoumba zamphesa, nthochi, zipatso, zipatso, ma apulo, tangerines, mapichesi, ndi zina zochepa, nkhaka, anyezi , zukini, zukini, squash, kabichi, broccoli, kaloti, katsitsumzukwa, radish, letesi, udzu winawake, sipinachi, bowa.

Gwiritsani ntchito lokoma ili mosamala chifukwa lingayambitse zovuta zingapo. Kugwiritsa ntchito kwambiri kumakhudza kapangidwe ka magazi, lipid metabolism, ndipo izi zimabweretsa kudzikundikira kwamafuta. Pali chiopsezo chachikulu cha zovuta mu ntchito ya mtima.

Ngati mumagwiritsa ntchito timadziti tam'masitolo, phunzirani mosamala momwe amaphatikizidwira, nthawi zambiri amawonjezera kwambiri fructose, ndipo amakhala owopsa kwambiri kuumoyo kuposa zakumwa zomwe amakhala ndi shuga wambiri.

Katundu wina wa chinthu ichi ndi kuchulukitsa njala ndikukulitsa chilakolako cha chakudya. Ngakhale zipatso zimatha kuchititsa izi. Izi ndichifukwa choti njovu yam'mimba imayamba kubisidwa mwachangu. Ndi mtima wofuna kunenepa kwambiri, kunenepa kwambiri kumayamba msanga komanso ngakhale kunenepa kwambiri kumayamba. Pali malingaliro oti fructose amatha kukhala osokoneza bongo mwa ana ndikuthandizira kuti akhale ndi shuga.

Odwala omwe ali ndi matenda amtundu woyamba amawonetsedwa kuti adya zipatso ndi ndiwo zamasamba zambiri zomwe zimapangidwa ndi fructose, ndipo confectionery amathanso kudya momwe angathere. Zitha kukhala zofunikira pakuchita masewera olimbitsa thupi kwambiri komanso mwakuthupi, mukamasewera masewera, chifukwa zingathandize kuti nthawi ina isavutike ndi njala. Pambuyo pa izi, muyenera kusamala kwambiri ndi menyu kuti mupewe kudya kwambiri, ndikuwerengera molondola mlingo wa insulin.

Ndi matenda amtundu wa 2, fructose sayenera kuzunzidwa, ndipo amakonda kupatsidwa mankhwala azitsamba osati confectionery. Ndi mtundu uwu, anthu nthawi zambiri amakonda kunenepa kwambiri, ndipo wokometsa msanga amatha kufulumizitsa kuchuluka kwa mafuta.

Chifukwa chake, lingaliro lalikulu ndikutsatira muyeso ndi kuchita masewera olimbitsa thupi pafupipafupi. Ndikosayenera kupatula kwathunthu izi m'zakudya, chifukwa ndizofunikira pa ntchito ya ubongo, mtima ndi ziwalo zina.

Fructose: kuvulaza ndi kupindula, atha kugwiritsa ntchito fructose pa matenda ashuga

Masiku ano, fructose pakati pa anthu ndi asayansi amayambitsa mikangano yambiri komanso mikangano. Zowonadi, mukuyenera kuvomereza kuti zidadziwika kale kuti shuga ndizovulaza thupi, komanso makamaka kwa odwala matenda ashuga. Ndiye chifukwa chake tikambirana lero za fructose ndi, maubwino ndi zopweteka zomwe zimakambidwa kwambiri ndi anthu onse. Kodi fructose amatha kudya ndi ana?

Kodi fructose angatchedwe njira yathanzi? Kodi ndizotheka kuti odwala matenda ashuga azitha kudya fructose komanso kuchuluka? Apa tikambirana za izi ndi zina zambiri m'nkhaniyi.

Momwe fructose amasiyanirana ndi shuga: lingaliro, tanthauzo, kapangidwe, kufanana, kusiyana, zabwino ndi zopweteketsa ntchito

Munkhaniyi, tikambirana za momwe fructose amasiyanirana ndi shuga komanso mwayi womwe ungawononge thanzi lanu.

Anthu ambiri, pomvetsera mawu odziwika bwino a akatswiri azakudya zokhudzana ndi kuopsa kwa shuga mthupi, amayamba kusintha zakudya zawo ndikusintha zina ndi zina. Ndipo zonse zingakhale bwino ngati anthu atangokana za shuga zopanga ndi kudya zipatso ngati mchere. Koma nthawi zambiri kuposa apo, timalakwitsa kwambiri ndikusankha fructose.

Palibe vidiyo yotsimikizika pankhaniyi.

Kanema (dinani kusewera).

Nthawi zambiri, osaka calorie otsika amasintha shuga ndi fructose. Mutha kuchipeza pamashelefu ogulitsa, komanso m'malo osiyanasiyana a confectionery. Wotseka shuga wachilengedwe, mosiyana ndi cholinga chake (choperekedwa kwa odwala matenda ashuga), sichingakhale chopambana komanso chothandiza kwambiri shuga wamba. Kodi imfa yoyera ndiyowopsa, ndipo pali kusiyana kotani pakati pa shuga ndi fructose? Muphunzira zambiri za izi ndi zina zambiri.

Musanayambe kuyerekezera, zingakhale bwino kudziwa bwino mawuwo.

Fructose ndi saccharide yosavuta yomwe, pamodzi ndi shuga, imapangira shuga.

Shuga ndi chakudya chosavuta kusungunuka chomwe chimakhala ndi ma molekyulu a fructose ndi glucose. Suprose ndiye mankhwala omwe amapangira mankhwala.

Tiyeni titembenukire ku chemistry yakale yabwino. Fructose ndi monosaccharide, kapangidwe kake kosavuta kwambiri kuposa sucrose - polysaccharide yopanga fructose ndi glucose. Zotsatira zake, shuga wa zipatso amalowetsedwa m'mwazi mwachangu kwambiri.

Mfundo yofunika! Kuzindikiritsa kwa fructose sikutanthauza kutenga insulin. Ndiye chifukwa chake maswiti okhala ndi fructose (nawonso shuga wopanda zipatso) amalimbikitsidwa kuti aphatikizidwe mu zakudya za anthu omwe ali ndi matenda ashuga.

"Zachilengedwe" za fructose sizokayikitsa kwenikweni, chifukwa chake zimapezedwa ngati njira yabwino yothira shuga "owopsa". Nthawi zambiri, panjira, ufa uwu umawonjezeredwa ku malonda ogulitsa zakudya. Koma ndi anthu ochepa omwe amadziwa kuti zimasiyana ndi fructose zomwe zimakhala ndi zipatso zotsekemera kapena zipatso. M'malo mwake, analogi yamafakitale imatha kukuwonongerani thanzi lanu.

Mliri wa anthu amakono ndi wonenepa. Amadziwika kuti ndi mnzake wachitukuko. Chowonadi chotsimikizika ndichakuti pafupifupi m'maiko onse otukuka padziko lapansi chiwerengero cha anthu odwala matendawa owonjezereka (i.e. kunenepa kwambiri) ndi matenda omwe amatsata nawo (matenda a mtima ndi matenda a shuga) akukulira patsogolo.

Ndizosadabwitsa kuti tsopano akatswiri ambiri akuwonetsa alarm ndikuyitcha kuti mliri wa kunenepa kwambiri. "Zachisoni" izi zidasesa kuchuluka kwa anthu akumayiko a Azungu, kuphatikiza ana. Kwa nthawi yayitali, akatswiri aku America pankhani yazakudya adayambitsa mlandu wamafuta, makamaka, pa mafuta ochokera nyama. Ndipo, chifukwa chake, kuti tichepetse zinthu zochititsa mantha zotere, kuthetseratu kwathunthu kwamafuta kuzinthu zonse (kuphatikiza zomwe pomwe, mwa tanthauzo, ziyenera kukhalapo). Kulimbana ndi mapaundi owonjezera kunadzetsa kuwoneka pamashelefu amitundu ikuluikulu ya nonfat kirimu, kirimu wowawasa wowawasa, tchizi wosafunidwa komanso batala la nonfat. Maonekedwe, kusasinthika ndi mtundu wa zinthu zotere zimabwereza zomwe zinali zoyamba za zakudya, zimangopatsa kukoma kwawo.

Ziyembekezero za akatswiri azakudya sizinali zolondola: kuchiritsa sikunabwere. M'malo mwake, kuchuluka kwa anthu onenepa kwambiri kwawonjezeka kangapo.

Pambuyo pazoyesayesa zopanda phindu ndi zakudya zachilengedwe, madokotala aku America adaganiza zouza mdani watsopano waanthu - shuga. Koma nthawi ino, kutsutsana kwa ofufuza kumawoneka kukhala komveka komanso kotsimikizika (makamaka poyerekeza ndi zabodza zotsutsa mafuta).Titha kuwona zotsatira za kafukufukuyu mu nkhani yolemba mbiri yabwino kwambiri yasayansi yotchedwa Nature. Mutu wankhaniwu ndiwopweteketsa: "Choonadi chowopsa chokhudza shuga." Koma, ngati muwerenga mosamala bukuli, mutha kuzindikira zotsatirazi: sizoyang'ana kwambiri pa shuga aliyense, monga fructose kapena shuga wotchedwa zipatso / zipatso. Ndi kukhala olongosoka kwambiri, osati onse fructose.

Monga m'modzi mwa olemba nkhaniyi, Pulofesa Robert Lustig, katswiri wothandizira komanso wowona za ana, komanso wamkulu wa Center yolimbana ndi kunenepa kwambiri mwa ana ndi achinyamata (University of California, San Francisco), akuti tikukamba za shuga wa mafakitale, omwe amawonjezeredwa pazinthu zamakono - zotsiriza, osamwa mowa zakumwa, zopangidwa zophikira. Dotoloyo akuti shuga, omwe amayenera kuti azikonzanso kukoma, amathandizadi kugulitsa zinthu, zomwe, mwa lingaliro lake, ndilo vuto lalikulu la anthu. Kudzikonda komanso thanzi siziyendera limodzi.

Pa zaka 70 zapitazi, kumwa mowa padziko lonse kwachulukanso. Mwa njira, anthu ochepa amamvetsa kusiyana pakati pa fructose ndi shuga. Izi zimabweretsa kusamvetsetseka pazinthu zina, mwachitsanzo, anthu ambiri amalankhula mwachidwi za zabwino za shuga ya zipatso ndikulankhula zosayenera pazomwe zimachitika. Ngakhale, kwenikweni, mankhwala a fructose amatha kutchedwa bomu wothamanga, akafanizidwa ndi shuga wamba.

Masiku ano, makampani opanga amakwaniritsa kuwonjezera shuga pazakudya zonse zomwe zingaganizidwe komanso zosatheka. Wolemba wina yemwe adalembedwanso, pulofesa wina wotchedwa Claire Brindis, dokotala komanso wamkulu wa Center for Global Reproduction Medicine, kuphatikizapo director of the Institute for Health Policy Research (University of California, San Francisco), akuti: "Ingoyang'anani pamndandanda Zosakaniza zamafuta ophika a US: shuga wambiri atha kupezeka. M'mbuyomu, sitinatulutse ma ketchups, soseji ndi zinthu zina zambiri zamafuta ndi shuga, koma tsopano ndiye maziko a kukoma kulikonse. Timawona kupezeka kwake mopitilira muyeso osati mu mandimu ndi zakumwa zina zamtunduwu, komanso m'zakudya zambiri, zomwe zimapangitsa chisankho kukhala chovuta kwambiri. "

Ofufuzawo akuti kudya shuga wosasamala kumawononga thanzi la anthu. Akatswiri azakudya anena kuti, malinga ndi UN, anthu ambiri padziko lonse lapansi ali ndi vuto la kunenepa kwambiri kuposa njala, ndizowopsa. Chifukwa chake, United States imatchedwa dziko lomwe lachita bwino kwambiri pakupanga zizolowezi zoipa padziko lonse lapansi.

Sucrose imakhala ndi shuga ndi fructose.

Sucrose ndi dzina lasayansi la shuga.

Mbale za m'madzi zimatchulidwa kuti ndi ma monosaccharides kapena ma disaccharides.

Ma disaccharides amapangidwa ndi ma monosaccharides awiri olumikizidwa ndipo amawonongeka mkati mwake pakugaya (1).

Sucrose ndi disaccharide yopanga molekyu imodzi ya glucose ndi molekyu imodzi ya fructose, kapena 50% glucose ndi 50% fructose.

Ndi chakudya chachilengedwe chopezeka mu zipatso, masamba, ndi chimanga zambiri, koma chimapangidwanso muzakudya zambiri, monga maswiti, ayisikilimu, chimanga cham'mawa, zinthu zamzitini, sodas, ndi zakumwa zina zotsekemera.

Mafuta a tebulo ndi sucrose omwe amapezeka muzakudya zomwe zimapangidwa nthawi zambiri amapezeka kuchokera ku beets kapena nzimbe.

Suprose ndi wocheperako kuposa fructose, koma wokoma kuposa glucose (2).

Glucose ndi shuga wosavuta kapena monosaccharide. Uwu ndi mphamvu yanu yopangira chakudya chamafuta (1).

Ma monosaccharides ndi shuga kwathunthu motero sangadulidwe osavuta.

Izi ndiye zomangira zomanga thupi.

Pazakudya, glucose nthawi zambiri amagwirizanitsidwa ndi shuga wina wosavuta kuti apange ma polysaccharide starches kapena ma disaccharides, monga sucrose ndi lactose (1).

Nthawi zambiri zimawonjezeredwa ku zakudya zakonzedwe mu mawonekedwe a dextrose, omwe amachokera ku wowuma chimanga.

Glucose ndiwotsekemera kuposa fructose ndi sucrose (2).

Fructose, kapena "shuga wa zipatso," ndi monosaccharide, monga glucose (1).

Amapezeka mwachilengedwe m'mazipatso, uchi, agave ndi masamba ambiri mizu. Kuphatikiza apo, nthawi zambiri zimawonjezeredwa ku zakudya zosakanizidwa mwanjira ya madzi apamwamba a chimanga.

Fructose amachokera ku ma beets a shuga, nzimbe ndi chimanga. Mkulu wa chimanga cha fructose chimapangidwa kuchokera ku wowuma chimanga ndipo uli ndi fructose wambiri kuposa glucose poyerekeza ndi madzi a chimanga wokhazikika (3).

Pazosakaniza zitatuzi, fructose imakhala ndi kukoma kwambiri, koma imakhudza shuga wambiri (2).

Suprose imakhala ndi shuga wosavuta, glucose ndi fructose. Suprose, glucose ndi fructose zimapezeka mwachilengedwe muzakudya zambiri, komanso zimawonjezedwa ku zakudya zomwe zimakonzedwa.

Zimagwidwa ndi kugwiritsidwa ntchito mosiyanasiyana.

Thupi lanu limagaya ndikugaya monosaccharides ndi disaccharides m'njira zosiyanasiyana.

Popeza ma monosaccharides ali kale mu mawonekedwe awo osavuta, safunikira kudulidwa thupi lanu lisanawagwiritse ntchito. Amawamwa mwachindunji m'magazi anu, makamaka m'matumbo aang'ono,, komanso mochepera, mkamwa (4).

Zinyalala, monga sucrose, kumbali ina, zimayenera kugawika m'magazi osavuta musanazigayike.

Mashuga akakhala kuti ali m'njira yosavuta, amaphatikizidwa m'njira zosiyanasiyana.

Kutenga kwa glucose ndikugwiritsa ntchito

Glucose imalowetsedwa mwachindunji kudzera mucous membrane wamatumbo aang'ono, ndikulowa m'magazi, omwe amawupereka m'maselo anu (4, 5).

Zimawonjezera shuga m'magazi kuposa shuga ena, zomwe zimapangitsa kuti insulini (6) imasulidwe.

Insulin ndiyofunikira kuti glucose alowe m'maselo anu (7).

Mkati mwa maselo, shuga amagwiritsidwa ntchito nthawi yomweyo mphamvu kapena amasinthidwa kukhala glycogen kuti isungidwe mu minofu kapena chiwindi kuti mugwiritse ntchito mtsogolo (8, 9).

Thupi lanu limayang'anira shuga. Pakakhala yotsika kwambiri, glycogen imasweka ndikupanga glucose ndikutulutsidwa m'magazi anu kuti mugwiritse ntchito ngati mphamvu (9).

Ngati shuga sapezeka, chiwindi chanu chimatha kulandira shuga wamtunduwu kuchokera ku magwero ena (9).

The mayamwidwe ndi kugwiritsa ntchito fructose

Monga shuga, fructose imalowetsedwa ndikulowetsa matumbo aang'ono mwachindunji m'magazi anu (4, 5).

Amachulukitsa shuga m'magazi pang'onopang'ono kuposa glucose, ndipo, mwachiwonekere, samakhudza ma cell a insulin mwachangu (6, 10).

Komabe, ngakhale fructose samakweza shuga m'magazi nthawi yomweyo, imatha kukhala ndi zotsatirapo zake zazitali kwa nthawi yayitali.

Chiwindi chanu chimayenera kusinthira fructose kukhala glucose thupi lanu lisanayambe kugwiritsa ntchito mphamvu. Ngati mumadya fructose ochulukirapo kuposa momwe chiwindi chanu chimatha kugwirizira, zochulukazo zimasanduka cholesterol ndi triglycerides (11).

Izi zimatha kukhala ndi zotsatirapo zoyipa zaumoyo, monga kunenepa kwambiri, matenda a chiwindi chamafuta, komanso cholesterol yayikulu.

Mayamwidwe ndi kugwiritsa ntchito sucrose

Popeza sucrose ndi disaccharide, iyenera kuthyoledwa thupi lanu lisanagwiritse ntchito.

Enzymer mkamwa mwanu pang'ono kugwa sucrose mu glucose ndi fructose, ndipo asidi m'mimba mwanu amamuwonongeranso patsogolo. Komabe, kugaya kwambiri shuga kumachitika m'matumbo aang'ono (4).

Encrme ya sucrose, yomwe imapangidwa ndi mucous kumtunda pang'ono, imagawa sucrose mu glucose ndi fructose.Amazilowetsa m'magazi anu monga tafotokozera pamwambapa (4).

Kukhalapo kwa glucose kumachulukitsa kuchuluka kwa digestible fructose, komwe kumalimbikitsa kutulutsa kwa insulin. Izi zikutanthauza kuti fructose imagwiritsidwa ntchito kupangira mafuta poyerekeza ndi pamene shuga amtunduwu amadyedwa yekha (11).

Chifukwa chake, kudya fructose ndi glucose palimodzi kumatha kuvulaza thanzi lanu kwakukulu kuposa ngati kumatengedwa padera. Izi zitha kufotokozera chifukwa chake shuga wowonjezera, monga mafuta ambiri a chimfine, amakumana ndi mavuto osiyanasiyana azaumoyo.

Glucose ndi fructose amazilowetsa m'mitsempha mwanu, pomwe sucrose iyenera kuti iwonongeke. Glucose imagwiritsidwa ntchito kupangira mphamvu kapena kusungidwa ngati glycogen. Fructose amasinthidwa kukhala glucose kapena kusungidwa ngati mafuta.

Fructose ikhoza kukhala yoipa kwambiri pa thanzi

Thupi lanu limatembenuza fructose kukhala glucose mu chiwindi kuti mugwiritse ntchito mphamvu. Fructose yowonjezera imakulitsa katundu pachiwindi chanu, zomwe zingayambitse zovuta zingapo za metabolic (11).

Kafukufuku angapo adawonetsa zotsatira zoyipa za kudya kwambiri kwa fructose. Izi zimaphatikizapo kukana kwa insulin, matenda a shuga a 2, kunenepa kwambiri, matenda a chiwindi chamafuta, komanso metabolic syndrome (12, 13, 14).

Phunziro limodzi lokhala ndi milungu 10, anthu omwe amamwa zakumwa zotsekemera za fructose adakulitsa mafuta m'mimba ndi 8.6% poyerekeza ndi 4.8% ya omwe amamwa zakumwa zotsekemera zamagulu (14).

Kafukufuku wina adapeza kuti ngakhale shuga onse owonjezera amatha kukulitsa vuto la kukhala ndi matenda a shuga a 2 komanso kunenepa kwambiri, fructose ikhoza kukhala yovulaza kwambiri (15).

Kuphatikiza apo, fructose yapezeka kuti ikukulitsa kuchuluka kwa ma ghostin amanjala ndipo ikhoza kukupangitsani kukhala ndi njala mutatha kudya (16, 17).

Popeza kuti fructose imapangidwa m'chiwindi chanu, monga mowa, umboni wina umanena kuti ungagwiritsenso ntchito mankhwala osokoneza bongo. Kafukufuku wina adawonetsa kuti imayendetsa njira yolandirira muubongo wanu, yomwe ingayambitse kukula kwa kulakalaka kwa shuga (18, 19).

Fructose yaphatikizidwa ndi zotsatira zingapo zoyipa zaumoyo, kuphatikizapo kunenepa kwambiri, matenda a shuga a 2, kukana insulini, ndi matenda a chiwindi. Kugula fructose kungakulitsenso njala yanu ndi kulakalaka kwa shuga.

Muyenera kuchepetsa shuga

Palibe chifukwa chopewa mashuga, omwe mwachilengedwe amapezeka muzakudya zonse monga zipatso, ndiwo zamasamba, ndi zinthu zamkaka. Zakudya izi zilinso ndi michere, ulusi, ndi madzi omwe amakana chilichonse chazoyipa zawo.

Zowopsa zokhudzana ndi kumwa shuga zimalumikizidwa ndi shuga wambiri wowonjezera wa zakudya zamakono zamunthu.

Bungwe la World Health Organisation lalimbikitsa kuti muchepetse shuga wanu wambiri mpaka 5-10% ya zakudya zanu zopatsa mphamvu tsiku lililonse. Mwanjira ina, ngati mumadya zopatsa mphamvu 2000 patsiku, muyenera kutsitsa shuga wambiri mpaka magalamu 25-50 (20).

Mwachitsanzo, chakumwa chimodzi chotsekemera cha 355 ml cha kaboni kokhala ndi magalamu 30 a shuga owonjezeredwa, omwe mwina amatha kupitirira malire anu a tsiku ndi tsiku (21).

Kuphatikiza apo, shuga samangowonjezeredwa ku zakudya zomwe mwachidziwikire zimakhala zotsekemera, monga sodas, mafuta a ayisikilimu ndi maswiti. Shuga amathandizidwanso pazakudya zomwe simungayembekezere kuzipeza, monga zokometsera, soseji ndi zakudya achisanu.

Pogula zakudya zakonzedwe, werengani mosamala mndandanda wazophatikizira kuti mupeze shuga obisika. Kumbukirani kuti shuga imatha kukhala ndi mayina oposa 50 osiyanasiyana.

Njira yothandiza kwambiri yochepetsera kudya shuga ndikudya zakudya zathunthu komanso zopanda mafuta.

Zakudya zamafuta owonjezera ziyenera kukhala zochepa, koma musadandaule za zomwe zimapezeka mwachilengedwe muzakudya. Chakudya chopatsa thanzi mu zakudya zonse komanso chochepa kwambiri m'makonzedwe abwino ndiyo njira yabwino yopewera kumwa shuga wowonjezera.

Fructose ndi shuga

Fructose ndi glucose ndimalo okoma omwe amaperekedwa kwa anthu lero m'malo mwa shuga losavuta. Chofunika ndi chiyani: fructose kapena glucose? Izi zadutsa mayeso ambiri osiyanasiyana. Amachokera ku sucrose pomwe fructose ndi glucose adapezeka; ndi mamolekyu a sucrose. Koma fructose ali pafupifupi magawo 100 okoma kuposa shuga.

Asayansi afika pamenepa: fructose imagwiritsidwa ntchito bwino ngati zotsekemera chifukwa ndimapang'onopang'ono kuposa glucose kuti umalowe m'magazi. Chifukwa chiyani mayamwidwe a fructose ndi ofunika? Chifukwa chakuti ngati shuga wambiri alowa m'magazi oyenda ndi magazi, kuti awakonze, pakufunika insulini yambiri.

Mu shuga mellitus, fructose amatha kuwola pa enzymatic level, koma glucose imafunikira kukhalapo kwa mahomoni a insulin. Kuphatikiza apo, fructose imathandizanso chifukwa siyambitsa mahomoni kupasuka.

Fructose, kuvulaza komwe kukufotokozedwa mwachangu pakati pa asayansi, kukubweza kamodzi. Zachidziwikire kuti aliyense amadziwa chomwe chimadya chakudya chamagulu omwe ali ndi shuga m'magazi. Potere, munthu amatha kumva chizungulire kwambiri, thukuta, kufooka, miyendo ndi kunjenjemera.

Ngati muli ndi vuto lotereli mukamadya lokoma, mwachitsanzo, kapu ya chokoleti (boma), ndiye kuti boma libwereranso kwina. Izi zimachitika pokhapokha ngati timagwiritsa ntchito shuga wokhala ndi shuga kapena glucose wosavuta, yemwe amalowetsedwa m'magazi mosavuta.

Koma fructose, kapena mawonekedwe ake osakwiya, sangapereke shuga msanga, zomwe zikutanthauza kuti mkhalidwe wathu suyenda bwino titatha kudya phula ndi fructose. Mukamagwiritsa ntchito fructose, insulin siyipangidwe, kotero satiety sichimachitika. Ndili ndi fructose yomwe vutoli limakhalapo, ndi lingaliro lomweli lomwe asayansi aku America amamatira.

Vuto la kunenepa kwambiri limatha kuthetsedwa ngati machulukitsidwe amachitika mukamadya zakudya zokhala ndi fructose (awa ndi malingaliro a akatswiri azakudya zaku America). Mpaka pano, United States sinasankhebe kubwereranso ku shuga, koma zoterezi ndizotheka.

Pazonse, sucrose, glucose, ndi fructose ndizofunikira kwambiri kwa thupi la munthu, makamaka ngati mwamunayo ali wathanzi. Fructose ndiye shuga wamkulu wabwino kwambiri mpaka pano, koma glucose amachotsa poizoni ku chiwindi.

Nthawi zambiri, madokotala amayika anthu omwe ali ndi poizoni wambiri pansi pa dontho lokhala ndi shuga kuti abwezeretse munthu mwachangu. Momwemonso amachotsedwa m'thupi la munthu. Mu kagayidwe, zonse za fructose ndi glucose ndizofunikira kwambiri.

Kapangidwe ka ana

Mayi aliyense amafunira mwana wake zabwino zokha, chifukwa chake, kusankha zakudya, aziganiziranso ngati zili zotetezeka kapena ayi kwa mwana. Muyenera kudziwa zambiri zazokhudza fructose, makamaka mukayamba kufalitsa zakudya zoyambirira kwa mwana wanu. Muyenera kudziwa ngati fructose ili yabwino kapena yoyipa kwa ana.

Fructose, komanso shuga, ndizoletsedwa kwa ana osakwana chaka chimodzi. Mwana wanu ayenera kupeza shuga kuchokera ku zinthu zachilengedwe - zipatso, zipatso, masamba, ndi mkaka wa m'mawere.

Asayansi atsimikizira kuti fructose ndiwathanzi kuposa shuga wosavuta, koma shuga imapereka kutulutsa kochulukira, komanso mopitilira mwachangu kumverera kwa njala. Fructose sayenera kukondedwa, chifukwa sipangakhale mphamvu zambiri zotere.

M'malo mwake, ana aang'ono safuna shuga, koma shuga ndi wofunikira kwa iwo.Zimakhala zovuta kulankhula za Ubwino wa fructose, makamaka ngati udakonzedwa. Fructose, inde, imathandiza ana, koma pokhapokha ngati ili m'gulu la zakudya zachilengedwe ndi zipatso. Koma kugula ana a fructose m'mabokosi sikuyenera, chifukwa amapezeka mwakapangidwe.

Ndiye chifukwa chake ndikosayenera kuti ana adye shuga, chifukwa fructose siziwonjezera kuchuluka kwa shuga m'magazi, koma imatha kudziunjikira mankhwala osokoneza bongo (omwe ali momwemo chifukwa cha kukonzekera kwa mankhwala) mthupi la ana.

Nutritionists omwe akupanga menyu ya ana akuti fructose ndi yovuta kwambiri kuyipanga ndi thupi, monga shuga aliyense. Ndi chifukwa chakuti fructose m'thupi imakhala yayitali kuposa shuga losavuta, imatha kusintha mafuta. Ndi chifukwa chake fructose imadyedwa bwino ndi anthu omwe ali ndi kulemera kochepa kapena kosakwanira.

Zopatsa mphamvu zopatsa mphamvu za fructose ndizokwera pang'ono kuposa zopatsa mphamvu za shuga wa shuga. Ichi ndichifukwa chake ndikofunikira kuwongolera zakudya zanu m'njira yoti onse mwana ndi wachikulire azilandira shuga mthupi lake, ndiye kuti, kuchokera ku zakudya zachilengedwe.

Masiku ano, fructose, maubwino ndi zopweteketsa zake zomwe zimafotokozedwa mwamphamvu ndi asayansi, sizabwino kwambiri ngati shuga. Chokhacho chomwe mungachite ndikuwonetsetsa kuti pali shuga iliyonse yomwe amamwa kwambiri.

Kusintha shuga wokhazikika ndi fructose ndizofala masiku ano, zomwe anthu ambiri amakono amachita. Zogwirizana ndi chakudya, fructose ndichinthu chotsekemera kwambiri chomwe chimatha kukhala shuga, koma kulungamitsidwa ndi kupindulitsa kwa gawoli kumafunikira kuti muganizire ndikuwunikira bwino.

Thupi limamva kufunikira kwa chakudya chamafuta. Ndiwofunikira kwambiri pakapangidwe kazakudya, michere yomwe imapangidwa mosavuta kwambiri yomwe ndi monosaccharides. Pamodzi ndi fructose, glucose, maltose ndi masacodeides ena achilengedwe, palinso yokumba, yomwe ndi sucrose.

Asayansi akufufuza mozama zotsatira za ma monosaccharides atunthu kuchokera pomwe anapezeka. Amawerengedwa ngati gawo lovuta, kotero zabwino ndi zoipa za zinthu izi.

Chofunikira kwambiri pazinthuzo ndi kuchuluka kwa mayamwidwe m'matumbo. Imakhala pang'onopang'ono, ndiye kuti, yotsika kuposa glucose. Komabe, kugawanitsa kumachitika mwachangu kwambiri.

Zopatsa kalori ndizosiyana. Magalamu makumi asanu ndi limodzi mphambu asanu ndi limodzi a fructose ali ndi 224 kilocalories, koma kutsekemera komwe kumamveka pakudya kuchuluka kumeneku ndikofanana ndi komwe kunaperekedwa ndi magalamu 100 a shuga okhala ndi ma kilocalories 400.

Zochepa sizongokhala kuchuluka ndi zopatsa mphamvu za fructose, poyerekeza ndi shuga, zofunika kuti mumve kukoma kotsekemera, komanso momwe zimakhudzira enamel. Sichimapha.

Fructose ali ndi kuthekera kwa ma atomu asanu ndi limodzi ndipo ndi ma isomer wa glucose, ndipo, mukuwona, zinthu zonsezi zimakhala ndi maselo ofanana, koma mawonekedwe osiyanasiyana. Imapezeka m'miyeso yaying'ono.

Ntchito zachilengedwe zomwe zimapangidwa ndi fructose ndizofanana ndi zomwe zimapangidwa ndi chakudya. Amagwiritsidwa ntchito ndi thupi makamaka ngati mphamvu zamagetsi. Mukamamwa, fructose imapangidwa kukhala mafuta kapena glucose.

Kutumphuka kwa njira yeniyeni ya fructose kunatenga nthawi yambiri. Vutoli lidakumana ndi mayeso ambiri ndipo lidavomerezedwa kuti ligwiritsidwe ntchito. Fructose adapangidwa makamaka chifukwa chofufuza kwambiri za matenda ashuga, makamaka, ndikuphunzira za momwe "amakakamizira" thupi kusintha shuga popanda kugwiritsa ntchito insulin. Ichi chinali chifukwa chachikulu chomwe asayansi adayamba kufunafuna cholowa m'malo chomwe sichikufuna kuti insulin ichitike.

Zotsekemera zoyambilira zinalengedwa pamapangidwe, koma zinaonekeratu kuti zimapweteketsa thupi kwambiri kuposa sucrose wamba. Zotsatira zamaphunziro ambiri ndizochokera mu formula wa fructose, womwe umadziwika kuti ndiye wabwino kwambiri.

Pazinthu zamafakitale, fructose idayamba kupangidwa posachedwa.

Mosiyana ndi ma analogu opanga, omwe adapezeka kuti ndi ovulaza, fructose ndi chinthu chachilengedwe chomwe chimasiyana ndi shuga wamba, wopangidwa kuchokera ku zipatso zosiyanasiyana ndi zipatso za mabulosi, komanso uchi.

Kusiyana kwake kumakhudza, choyambirira, zopatsa mphamvu. Kuti mumve zodzaza ndi maswiti, muyenera kudya shuga wambiri ngati fructose. Izi zimakhudza thupi ndipo zimakakamiza munthu kudya maswiti ambiri.

Fructose ndi theka kwambiri, yomwe imachepetsa kwambiri zopatsa mphamvu, koma kuwongolera ndikofunikira. Anthu omwe amakonda kumwa tiyi ndi supuni ziwiri za shuga, monga lamulo, amangoikapo zakumwa zomwezo m'malo mwake, osati supuni imodzi. Izi zimapangitsa kuti thupi lithe ndi shuga wambiri.

Chifukwa chake, kudya fructose, ngakhale kuti imaganiziridwa kuti ndi chinthu chopangidwa ponseponse, ndiyofunikira pakachulukitsa. Izi sizikugwira ntchito kwa odwala matenda ashuga okha, komanso kwa anthu athanzi. Umboni wa izi ndikuti kunenepa kwambiri ku US makamaka kumalumikizidwa ndi kukhudzika kwakukulu ndi fructose.

Anthu aku America amamwa makilogalamu osachepera makumi asanu ndi awiri a zokometsera pachaka. Fructose ku United States amawonjezeredwa zakumwa zoziziritsa kukhosi, makeke, chokoleti ndi zakudya zina zomwe zimapangidwa ndi msika wazakudya. Kuchuluka kwa shuga mmalo mwake, inde, kumakhudza mkhalidwe wa thupi.

Musamaganize zolakwika zochepa za kalori. Ili ndi chakudya chochepa kwambiri, koma sichakudya. Zoyipa za zotsekemera ndikuti "mphindi yakukhathamira" ya kutsekemera imabwera patapita nthawi, zomwe zimayambitsa chiwopsezo cha kugwiritsidwa ntchito kosalamulika kwa zinthu za fructose, zomwe zimabweretsa kutalika kwa m'mimba.

Ngati fructose imagwiritsidwa ntchito molondola, ndiye kuti imakuthandizani kuti muchepetse thupi mofulumira. Ndizotsekemera kuposa shuga yoyera, zomwe zimapangitsa kuti muchepetse kumwa maswiti, ndipo, chifukwa chake, kuchepetsa kwakumwa kwa caloric. M'malo mwa magawo awiri a shuga, ikani imodzi yokha mu tiyi. Mphamvu yamwayi pamenepa imakhala yocheperapo.

Pogwiritsa ntchito fructose, munthu samakhala ndi njala kapena kutopa, kukana shuga yoyera. Amatha kupitiliza kukhala ndi moyo wokhazikika popanda zoletsa. Chopanga chokhacho ndi chakuti fructose imayenera kugwiritsidwa ntchito ndikuwadyedwa pang'ono. Kuphatikiza pazopindulitsa pamtunduwu, wokometserako amachepetsa kuyipa kwa mano ndi 40%.

Timadziti okonzedwa mumakhala ndende yambiri ya fructose. Kwagalasi limodzi, pali mafuta owerengera asanu. Ndipo ngati mumamwa pafupipafupi izi, chiopsezo chokhala ndi khansa ya colon imakulanso. Kutsekemera kwa shuga kumawopseza matenda a shuga, chifukwa chake, sikulimbikitsidwa kumwa oposa mamililita 150 a madzi a zipatso omwe amagulidwa patsiku.

Ma sakachese aliwonse owonjezera amatha kusokoneza thanzi ndi mawonekedwe a munthu. Izi sizikugwira ntchito m'malo a shuga okha, komanso zipatso. Kukhala ndi index yayikulu ya glycemic, mango ndi nthochi sizingadye mosasamala. Zipatso izi ziyenera kukhala zochepa muzakudya zanu. Masamba, m'malo mwake, amatha kudya katatu komanso kanayi patsiku.

Chifukwa chakuti fructose ili ndi index yotsika ya glycemic, ndizovomerezeka kuti agwiritsidwe ntchito ndi omwe akudwala matenda a shuga a 1 omwe amadalira insulin. Kupanga fructose kumafunikiranso insulini, koma kuphatikiza kwake ndi kocheperapo kasanu kuposa kuwonongeka kwa shuga.

Fructose samathandizira kuchepa kwa kuchuluka kwa shuga, ndiye kuti, sichimalimbana ndi hypoglycemia. Izi ndichifukwa choti zinthu zonse zokhala ndi chinthu ichi sizimayambitsa kuchuluka kwa magazi a magazi.

Omwe ali ndi matenda a shuga a 2 nthawi zambiri amakhala onenepa kwambiri ndipo amatha kudya zotsekemera kuposa magalamu 30 patsiku. Kupitilira muyeso uwu kuli ndi mavuto ambiri.

Ndiwo okoma kwambiri. Palibe umboni womveka womwe wapezeka wonena kuti zotsekemera izi ndi zabwinoko, chifukwa chake funso ili likhala lotseguka. M'malo onse a shuga ndi zinthu zakuphwanya. Kusiyanitsa kokhako ndikuti fructose ndiyotsekemera pang'ono.

Kutengera pang'onopang'ono mayamwidwe omwe fructose ali nawo, akatswiri ambiri amalangizidwa kuti azikonda kuposa shuga. Izi zimachitika chifukwa cha kuchuluka kwa shuga m'magazi. Pang'onopang'ono izi zimachitika, insulin yotsika imafunikira. Ndipo ngati shuga lifunika kukhalapo kwa insulin, kuwonongeka kwa fructose kumachitika pamlingo wa enzymatic. Izi siziphatikiza ma mahomoni ochulukitsa.

Fructose sangathe kulimbana ndi chakudya cham'mimba. Glucose okha amatha kuchotsa miyendo yanjenjemera, thukuta, chizungulire, kufooka. Chifukwa chake, mukakumana ndi vuto la kufa ndi chakudya cham'mimba, muyenera kudya zotsekemera.

Chidutswa chimodzi cha chokoleti ndi chokwanira kukhazikika mkhalidwe wawo chifukwa cha glucose yemwe amalowa m'magazi. Ngati fructose ilipo m'maswiti, palibe kuwongolera kwakukulu komwe kumatsata. Zizindikiro zakuperewera kwa chakudya chamthupi zimadutsa pakapita nthawi, ndiye kuti, pamene wokomerayo amadziwidwa m'magazi.

Izi, malinga ndi akatswiri azakudya zaku America, ndiye vuto lalikulu la fructose. Kulephera kukomoka mutatha kudya izi zotsekemera kumakwiyitsa munthu kudya maswiti ambiri. Ndipo kuti kusintha kwa shuga kupita ku fructose sikubweretsa vuto lililonse, muyenera kuyang'anira mosamala kumwa kwa chomalizacho.

Onse a fructose ndi glucose ndiofunikira kwa thupi. Loyamba ndi kulowetsa shuga wabwino kwambiri, ndipo lachiwiri limachotsa poizoni.

Kodi pali kusiyana kotani pakati pa fructose ndi shuga, kapena momwe timadzipusitsira

Ngati m'mbuyomu chakudya, sucrose idagwiritsidwa ntchito popanga zinthu zambiri, tsopano ikusinthidwa ndi shuga wa zipatso. Kodi pali kusiyana kotani pakati pa fructose ndi shuga? Chowonadi ndi chakuti sucrose ndi shuga wofala kwambiri, yemwe ndi disaccharide wopangidwa ndi ma monosaccharides awiri - shuga ndi fructose. Kamodzi m'thupi la munthu, shuga imagawika m'magawo awiriwa.

Kusiyanitsa kwa fructose ndi shuga ndiko, choyamba, kuti fructose ndiye chinthu chabwino kwambiri. Monga momwe zidakhalira, ndiye mtundu wokoma kwambiri wa zotsekemera, ndiko kuti, kamodzi ndi theka okoma kuposa shuga wamba komanso pafupifupi shuga katatu, zomwe zimatsegula mwayi watsopano pakupanga zakudya: tsopano mutha kugwiritsa ntchito zinthu zochepa komanso zotsekemera.

Koma vuto lalikulu ndilakuti mafakitale fructose amamwa mosiyanasiyana kuposa glucose, yemwe, mwa njira, amapatsa mphamvu thupi lathu lonse.

Fructose kapena shuga - ndibwino? "Ma dummies" ambiri m'magawo a chemistry amakhulupirira kuti fructose, yomwe ndi gawo la zipatso zonse ndi zipatso, zikuwoneka kuti sizingathe kuthana ndi vuto.

Koma kwenikweni izi siziri choncho. Ndiye pali kusiyana kotani pakati pa fructose ndi shuga? Monga momwe Dr. Robert Lastig amanenera, shuga omwe amachokera ku zipatso zachilengedwe amadya limodzi ndi ulusi wazomera, zomwe, ngakhale ndizinthu zosafunikira zomwe sizimalowetsedwa mthupi lathu, zimayang'anira momwe mayamwidwe a shuga. Chifukwa chake, gawo la chomera limapangidwa kuti lizilamulira kuchuluka kwa zinthu zomwe zili m'magazi.

Zingwe zobzala zimatchedwa mtundu wa mankhwala ochepetsa mphamvu, omwe amalepheretsa kuchuluka kwa fructose mthupi la munthu. Ndilo mafakitale okha omwe amawonjezera zakudya zawo mwadala mwamafuta, osagwirizana ndi zinthu za ballast. Titha kunena kuti tinapangidwa ndi mitundu ya zidakwa.

Fructose owonjezera umabweretsa chiopsezo chokhala ndi matenda ambiri. Monga Pulofesa Lastig agogomezera, pali kusiyana kwakukulu mu kagayidwe ka fructose ndi metabolism ya glucose. Kagayidwe kachakudya zipatso zimakumbutsa kwambiri mowa. Izi zikutanthawuza izi: fructose owonjezereka angayambitse matenda omwe amadziwika ndi zakumwa zoledzeretsa - matenda a mtima ndi chiwindi.

Madokotala ati kuti fructose imapita molunjika ku chiwindi, chomwe chingawononge ntchito yake. Zotsatira zake, izi zimatha kuyambitsa matenda a metabolic. Zimatanthawuza kuwonjezeka kwakukulu kwa kuchuluka kwa mafuta a visceral (mkati), kuphwanya kwa lipid ndi carbohydrate metabolism, kuchepa kwa chidwi cha zotumphukira kuti insulin, komanso kuchuluka kwa kuthamanga kwa magazi. Malinga ndi Pulofesa Lastig, lero pafupifupi magawo atatu a bajeti yonse yachipatala ku US amatenga chithandizo cha matenda omwe sangathetse - matenda ashuga, kunenepa kwambiri, matenda amtima komanso khansa. Amadziwika kuti kukula kwa zovuta izi kumalumikizidwa ndi kuwonjezera kwa fructose mu chakudya.

Ponena za kusiyana kwa kunenepa - fructose ndi shuga zimakhudzanso njira ya metabolic, fructose yokha imatha kudyedwa zochepa, chifukwa chake, kuchuluka kwa zopatsa mphamvu kumachepa, koma palibe phindu pazowonjezera zotere.

Ngati mukuyesera kuchepetsa kuchuluka kwa shuga omwe mumamwa, mwina mungakayikire ngati mtundu wa shuga ndiwofunika. Glucose, fructose ndi sucrose ndi mitundu itatu ya shuga yomwe imakhala ndi zopatsa mphamvu zofanana pa gramu iliyonse. Zonsezi zimachitika mwachilengedwe monga zipatso, ndiwo zamasamba, mkaka, ndi chimanga, komanso zimaphatikizidwa muzakudya zambiri zophatikizidwa. Komabe, zimasiyana m'magulu awo amakanidwe, momwe thupi lanu limagaya ndikugaya, komanso momwe limakhudzira thanzi lanu. Nkhaniyi ikufotokoza za kusiyana kwakukulu pakati pa sucrose, glucose, ndi fructose, komanso chifukwa chake zili zofunika.