Kusiyana kwa fructose kuchokera ku shuga: amasiyana bwanji, chomwe chimakhala chokoma ndi kusiyana kwake ndi chiyani

Othandizira ambiri okhala ndi moyo wathanzi komanso zakudya zoyenera nthawi zambiri amafunsa kuti shuga ndi fructose zimasiyana bwanji, ndipo ndi uti wa iwo amakhala wokoma? Pakalipano, yankho likhoza kupezeka ngati mutatembenukira ku maphunziro a sukulu ndikulingalira momwe amapangira zinthu zonse ziwiri.

Monga mabuku ophunzitsira amanenera, shuga, kapena imatchulidwanso mwasayansi, ndi gulu lovuta kupanga. Molekyu yake imakhala ndi mamolekyu a glucose ndi fructose, omwe ali ndi magawo ofanana.

Chifukwa chake, zimakhala kuti pakudya shuga, munthu amadya glucose ndi fructose wofanana. Suprose, monga zigawo zake zonse, imawerengedwa ngati chakudya, chomwenso chili ndi mphamvu zambiri.

Monga momwe mumadziwira, ngati muchepetsa kudya kwa tsiku ndi tsiku kwa zakudya zamafuta, mutha kuchepetsa thupi ndikuchepetsa kudya kwa caloric. Kupatula apo, akatswiri azakudya amayankhula izi. omwe amalimbikitsa kudya zakudya zochepa zopatsa mphamvu ndikuchepetsa maswiti.

Kusiyana pakati pa sucrose, shuga ndi fructose

Fructose amasiyana kwambiri ndi shuga mukulawa, amakhala ndi kukoma komanso kosangalatsa kwambiri. Glucose, imatha kuyamwa mwachangu, pomwe imakhala ngati gwero lamphamvu kwambiri. Chifukwa cha izi, munthu amatha kupezanso mphamvu atangochita zolimbitsa thupi kapena zamaganizidwe.

Izi zimasiyanitsa shuga ndi shuga. Komanso, shuga amatha kuwonjezera shuga m'magazi, zomwe zimapangitsa kukula kwa matenda ashuga mwa anthu. Pakadali pano, shuga m'thupi amawonongeka pokhapokha ngati akuwonongeka mu insulin.

Nawonso, fructose sili lokoma kwambiri, komanso yotetezeka ku thanzi la munthu. Izi zimatengedwa m'maselo a chiwindi, pomwe fructose imasinthidwa kukhala mafuta acids, omwe amagwiritsidwa ntchito mtsogolo pama deposits amafuta.

Pankhaniyi, kuyamwa kwa insulin sikofunikira, chifukwa cha ichi fructose ndi mankhwala otetezeka kwa odwala omwe ali ndi matenda a shuga.

Sizikhudzana ndi glucose wamagazi, motero sizivulaza odwala matenda ashuga.

Fructose tikulimbikitsidwa monga kuwonjezera pa chakudya chosasintha m'malo mwa shuga a shuga. Nthawi zambiri zotsekemera zimawonjezeredwa tiyi, zakumwa ndi mbale zazikulu pakuphika. Komabe, ziyenera kukumbukiridwa kuti fructose ndi mankhwala opatsa mphamvu kwambiri, chifukwa chake imatha kuvulaza iwo omwe amakonda maswiti kwambiri.
Pakalipano, fructose ndi yothandiza kwambiri kwa anthu omwe akufuna kuchepa thupi. Nthawi zambiri amasinthidwa ndi shuga kapena pang'ono amachepetsa kuchuluka kwa sucrose komwe kumayambitsidwa chifukwa cha kuyambitsa kwa sweetener mu zakudya za tsiku ndi tsiku. Kuti mupewe kufalikira kwa maselo amafuta, muyenera kuyang'anitsitsa zakudya zamasiku onse, chifukwa zinthu zonse ziwiri zimakhala ndi mphamvu yomweyo.
Komanso, kuti apange kukoma kokoma kwa fructose kumafuna zochepa kuposa sucrose. Ngati nthawi zambiri supuni ziwiri kapena zitatu za shuga zimayikidwa mu tiyi, ndiye kuti fructose imawonjezeredwa mu supuni imodzi iliyonse. Pafupifupi chiŵerengero cha fructose kuyamwa ndi chimodzi mwa zitatu.

Fructose amadziwika kuti ndi njira yabwino yothandizira shuga wambiri kwa odwala matenda ashuga. Komabe, ndikofunikira kutsatira malingaliro a dokotala, onani kuchuluka kwa shuga m'magazi, gwiritsani ntchito mankhwala otsekemera pang'ono komanso musaiwale za zakudya zoyenera.

Shuga ndi fructose: kuvulaza kapena kupindula?

Ambiri omwe ali ndi matenda ashuga samakonda zakudya za shuga, motero amayesetsa kupeza shuga m'malo mwake m'malo mongosiya zakudya zomwe zili ndi shuga.

Mitundu yayikulu ya zotsekemera ndi sucrose ndi fructose.

Kodi ndizothandiza kapena zovulaza bwanji kwa thupi?

Zothandiza shuga:

Shuga atalowa m'thupi, limagawika m'magazi a glucose ndi fructose, omwe thupi lawo limalowa mwachangu. Ndipo, glucose imagwira ntchito yofunika kwambiri - kulowa m'chiwindi, imayambitsa kupanga ma acids apadera omwe amachotsa poizoni m'thupi. Pazifukwa izi, shuga amagwiritsidwa ntchito pochiza matenda a chiwindi.
Glucose imayendetsa ntchito zaubongo ndipo imakhala ndi phindu pa magwiridwe amanjenje.
Shuga amathandizanso kwambiri. Kuthetsa zokumana nazo zokumana nazo, nkhawa ndi zovuta zina zamaganizidwe. Izi zimatheka ndi ntchito ya timadzi ta serotonin, yomwe ili ndi shuga.

Zovuta za shuga:

Ndi kumwa kwambiri maswiti, thupi lilibe nthawi yopangira shuga, yomwe imayambitsa kuchuluka kwa maselo amafuta.
Kuchuluka kwa shuga m'thupi kungayambitse kukula kwa matenda ashuga mwa anthu omwe ali ndi matenda.
Pankhani yogwiritsa ntchito shuga pafupipafupi, thupi limagwiritsanso ntchito calcium, yomwe imafunika pokonzekera sucrose.

Zothandiza zimatha fructose

Chotsatira, muyenera kuyang'anira momwe zovuta ndi zopindulitsa za fructose zimayendera.

Kutsekemera uku sikukuchulukitsa magazi.
Fructose, mosiyana ndi shuga, siziwononga enamel.
Fructose ali ndi index yotsika ya glycemic, pomwe nthawi zambiri imakhala yokoma kuposa sucrose. Chifukwa chake, sweetener nthawi zambiri imawonjezeredwa ndi odwala matenda ashuga ku chakudya.

Zovuta za fructose:

Ngati shuga asinthidwa kwathunthu ndi fructose, kusuta kumatha, chifukwa chomwe wokoma amayamba kuvulaza thupi. Chifukwa cha kudya kwambiri kwa fructose, kuchuluka kwa shuga m'magazi kumatha kutsika pang'ono.
Fructose mulibe glucose, pachifukwa ichi thupi silingakwanitse kudzaza ndi zotsekemera ngakhale mukuphatikiza mlingo wofunikira. Izi zingayambitse kukula kwa endocrine matenda.
Kudya pafupipafupi komanso kosalamulirika kwa fructose kumatha kupangitsa kuti chiwindi chithe.

Zitha kudziwikiridwa padera kuti ndikofunikira kwambiri kusankha zotsekemera za matenda a shuga a 2 kuti muchepetse vutoli.

Momwe mungasinthire shuga?

Nthawi zambiri, osaka calorie otsika amasintha shuga ndi fructose. Mutha kuchipeza pamashelefu ogulitsa, komanso m'malo osiyanasiyana a confectionery. Omwe amathandizira shuga mwachilengedwe, mosiyana ndi cholinga chake (choperekedwa kwa odwala matenda ashuga), sichingakhale chopanda shuga 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.

Kodi fructose ndi glucose ndi chiyani?

Fructose ndi shuga wachilengedwe mwachilengedwe wokhala ndi kukoma kolemera. Imapezeka mwaulere mu zipatso, zipatso ndi uchi, mpaka zochepa - masamba.

Glucose ndi chinthu chachilengedwe chotchedwa "shuga ya mphesa". Mutha kukumana mu zipatso ndi zipatso.

Anthu onenepa kwambiri omwe ali ndi matenda a endocrine, komanso omwe akufuna kuchepetsa thupi, nthawi zambiri amasintha shuga ndi shuga kapena fructose. Kodi ndizothandiza komanso ndizotetezeka?

Kusiyana pakati pa sucrose ndi fructose

Kodi pali kusiyana kotani pakati pa shuga ndi zipatso nthawi zonse? Suprose sichinthu chotetezeka bwino kuti chigwiritsidwe ntchito, chomwe sichifotokozedwa kokha ndi kuchuluka kwa zopatsa mphamvu. Kuchuluka kwake kukhoza kukhala kowopsa ngakhale kwa munthu wathanzi. Pankhaniyi, zachilengedwe monosaccharide zimapindula pang'ono, chifukwa chifukwa cha kutsekemera kwamphamvu kumakupatsani mwayi wambiri kudya zotsekemera patsiku. Koma malowa amangotisokoneza.

Pakati pa anthu omwe amachepetsa thupi, malingaliro otsatirawa ndi otchuka: kuchotsa shuga ndi fructose kumabweretsa kutsika kwakukulu pazakudya zonse za kalori. Izi sizowona konse. Choyipa chachikulu ndichakuti ngati munthu akana kudziyimira pawokha m'malo mwake, kenako osazolowera, amatha kuwonjezera mafuta ena ambiri monga tiyi kapena khofi. Chifukwa chake, zopatsa mphamvu za calorie sizitsika, ndipo zomwe zimakhala ndi shuga zimangokulira.

Kusiyanitsa kwakukulu pakati pa zinthu izi ndi kuchuluka kwa kutengeka. Fructose imasweka mwachangu, koma imatengeka pang'onopang'ono, kotero, sizimapangitsa kuti mupeze insulin m'magazi.

Fructose amatha kuphatikizidwanso m'zakudya za anthu odwala matenda ashuga chifukwa chakuchepa kwa thupi m'thupi.

Zofunika! Ngakhale shuga wa zipatso amaloledwa kukhala ndi matenda ashuga, kumwa kwake kuyenera kukhala kochepa.

Ngakhale shuga wa zipatso alibe kalori wochepa, sagwiranso ntchito pazakudya zomwe zimaloledwa pachakudya. Izi ndichifukwa choti mukamadya zakudya pa fructose, kumva kuti mwakhuta sikufika, ndiye kuti munthu amayamba kuzidya mokulira.

Monosaccharide wachilengedwe imatha kubweretsa phindu losakayikira pokhapokha ngati likugwiritsa ntchito moyenera. Zomwe zimagwiritsidwa ntchito tsiku lililonse ndi kuchuluka kwa ma g g ngati mungatsatire zokhazokha, mutha kuchotsa zotsatirazi zofunikira za fructose:

ili ndi zopatsa mphamvu zochepa kuposa sucrose,
amakupatsani mwayi wowongolera thupi
itha kugwiritsidwa ntchito ngati zotsekemera kwa anthu odwala matenda ashuga, onenepa kwambiri kapena matenda a endocrine system,
sizimayambitsa (mosiyana ndi shuga) kukula kwa masenti ndi njira zina zowonongeka za minofu yamafupa,
imakupatsani mphamvu ndi mphamvu ngati mukuchita masewera olimbitsa thupi kapena mwamphamvu,
imathandizira kubwezeretsa kamvekedwe ka thupi ndikuchepetsa kumva kutopa,
ngati mugwiritsa ntchito fructose munjira yazipatso, ndiye kuti mphamvu ina, yofunikira, ndizakudya zamafuta m'thupi zomwe zimathandizira kugaya chakudya.

Fructose - kodi ndizovulaza munthu wathanzi?

Ma monosaccharide omwe aperekedwa, monga chinthu china chilichonse, amakhalanso ndi zovulaza:

Kuchulukitsa kumabweretsa kupangika kwa lactic acid, komwe kumabweretsa gout,
zotsatira zazitali ndi kukhazikika kwa matenda oopsa,
zingayambitse matenda a chiwindi
Kuchulukitsa kumabweretsa zoletsa kupanga leptin - chinthu chomwe chimapangitsa kuti pakhale chakudya chokwanira (izi zimatha kuyambitsa vuto lakudya ngati bulimia, pamene munthu akufuna kudya),
kutsekereza leptin kumathandizanso kuti munthu adye kwambiri chakudya, ndipo izi ndizomwe zimapangitsa kuti kunenepa kwambiri,
shuga wamkulu wa zipatso zambiri amakweza kwambiri "cholesterol" yoyipa m'magazi,
makonzedwe kwa nthawi yayitali amakhala ndi vuto la insulin, lomwe limayambitsa matenda ashuga, onenepa kwambiri, komanso matenda amitsempha.

Zopindulitsa kwambiri ndi chiyani - fructose kapena glucose?

Ma monosaccharides nthawi zambiri amagwiritsidwa ntchito ngati zotsekemera. Ndi iti yomwe ili yothandiza komanso yotetezeka, asayansi sanadziwebe. Kufanana kwawo kukufotokozedwa ndikuti onse awiriwa ndi zinthu zakuwonongeka kwa sucrose. Ndipo kusiyana kwakukulu komwe ife tomwe tingathe kuzindikira ndizotsekemera. Ndiwopamwamba kwambiri mu fructose. Akatswiri amakondabe, chifukwa kuyamwa m'matumbo kumakhala pang'onopang'ono kusiyana ndi glucose.

Kodi ndi chifukwa chiyani kuchuluka kwa kuyamwa kumakhala kosamalitsa? Chilichonse ndichopepuka. Mokulira mulingo wa zinthu za shuga m'magazi, ndimomwe zimadumphira insulini pakufunika kwawo. Glucose amawonongeka nthawi yomweyo, motero insulin m'magazi imalumphira kwambiri.

Nthawi inanso, kungakhale koyenera kugwiritsa ntchito shuga, mwachitsanzo, panthawi ya njala. Ngati munthu ali ndi kuperewera kwa zakudya zamafuta, zowonetsedwa ndi kufooka, kutopa, thukuta kwambiri, chizungulire, ndiye pakadali pano ndikulimbikitsidwa kudya maswiti, popeza glucose amalowa m'magazi mosavuta. Chocolate ndi njira yabwino.

Chifukwa chake, timazindikira kuti fructose ndi glucose ali ndi zinthu zabwino komanso zovulaza. Zomwe mwa izi zimawonekera mwa inu zimatengera kuchuluka kwa zinthu zomwe zimadyedwa tsiku lililonse.

Kodi fructose amasiyana bwanji ndi shuga, amasiyana bwanji nawo kunyumba?

Imakhazikika pamisempha ya shuga kwa nthawi yayitali
Imabwezeretsa kapangidwe ka insulin

Pochizira mafupa, owerenga athu adagwiritsa ntchito DiabeNot bwino. Kuwona kutchuka kwa malonda, tidaganiza zoperekera chidwi chanu.

Anthu athanzi amadziwa kuopsa kwa shuga kwa thupi. Motere, ambiri amakhala akusaka mtundu wabwino, wothandiza pachinthu ichi.

Anthu odwala matenda ashuga amtundu uliwonse sangalole kuti shuga agwiritsidwe ntchito. Pazifukwa izi, kusankha koyenera kwa zotsekemera ndikofunikira. Msika wamakono wazakudya umayimiriridwa ndi mitundu yambiri ya shuga. Zinthu zonse zotere zimasiyana pakapangidwe kake, zopatsa mphamvu, zopanga ndi mitengo.

Amakhulupilira kuti m'malo ambiri omwe ali ndi shuga pali zinthu zina zovulaza thupi. Izi zimapangitsa kuti zikhale zovuta kwa anthu wamba kusankha izi ndipo, ngakhale, zimakhala chifukwa chokana. Zowona, zonunkhira zina ndizovulaza, koma simuyenera kuzungulira zonse pansi pa chisa chimodzi.

Kuti musankhe mndandanda woyenera wa shuga wopanikizika, womwe mulibe zinthu zovulaza, ndikofunikira kudziwa bwino momwe umapangidwira ndikuwunikira mwatsatanetsatane zamachitidwe ake osiyanasiyana. Chimodzi mwa zotsekemera zotchuka kwambiri pamsika wazakudya ndicho class fructose. Ndibwino kuti mukugulitsa chakudya chachilengedwe ndipo, chifukwa cha izi, muli ndi zabwino zingapo zokhudzana ndi mankhwala a analog.

Ngakhale zili ponseponse, ogula ambiri samvetsa chifukwa chake fructose ndiyabwino kuposa shuga. Kupatula apo, zonsezi ndi zabwino kwambiri ndipo zimakhala ndi zopatsa mphamvu ngati kalori. Kuti mupeze yankho la funsoli, muyenera kuganizira bwino za kuphatikizidwa kwa mitundu iyi ya zotsekemera.

Zofunikira zoyipa za fructose ndi monga:

Kusintha kwathunthu kwa shuga wa fructose kumayambitsa njala.
Ali ndi nthawi yayitali yophunzirira.
Ikadziunjikira, imakhala ndi mphamvu pathugenic m'thupi.
Ili ndi phindu lalikulu la zopatsa thanzi, zomwe sizosiyana ndi shuga wokhazikika.

Malinga ndi mabuku asayansi, shuga, komanso sucrose, ndi zinthu zovuta kupanga. Suprose imakhala ndi molekyu imodzi ya glucose ndi molekyu imodzi ya fructose.

Kutengera izi, zikuwonekeratu kuti munthu akamadya shuga, munthu amalandanso shuga wokwanira ndi fructose. Chifukwa cha kuphatikiza kwazinthu izi, sucrose ndi disaccharide ndipo imakhala ndi zopatsa mphamvu zambiri.

Kusiyana pakati pa sucrose, shuga ndi fructose

Glucose amasiyana kwambiri kuchokera ku fructose. Fructose amadziwika ndi mtundu wofatsa, wosangalatsa ndi phokoso la zipatso. Kwa glucose, kumakhala kukoma kowonjezereka kwambiri kwa shuga. Imafikiridwa mwachangu, motero ndi monosaccharide. Chifukwa cha kuyamwa mwachangu, michere yambiri imalowa m'magazi mwachangu. Chifukwa cha ichi, munthu atatha kudya chakudya chamaguluwa, amatha kubwezeretsa mphamvu yayikulu mthupi msanga pambuyo pakuchita zolimbitsa thupi kwambiri komanso kulimbitsa thupi.

Uku ndiye kusiyana pakati pa shuga ndi zotsekemera zina. Glucose imagwiritsidwa ntchito m'malo mwa shuga ngati pakufunika kuwonjezeka kwachulukidwe zamagazi amthupi. Kuphatikiza apo, mutatha kudya shuga, shuga m'magazi amadzuka, omwe ndi osayenera kwambiri kwa odwala matenda ashuga.Mwazi wamagazi umakulanso pambuyo pakudya shuga wokhazikika wina ndi mnzake, popeza umakhala ndi mamolekyu ambiri a shuga. Kuyamwa glucose m'matipi, thupi limapanga chinthu chofunikira - insulin ya mahomoni, yomwe imatha "kuyendetsa" glucose m'misempha yazakudya zawo.

Ubwino wa fructose kwa odwala matenda ashuga ndi kusakhalapo kwake kwa shuga. Pazotsatira zake, makonzedwe owonjezera a insulini safunikira, omwe amakupatsani mwayi wophatikiza mankhwalawa muzakudya za odwala.

Zomwe mungagwiritse ntchito fructose muzakudya:

Fructose angagwiritsidwe ntchito ngati shuga m'malo mwa shuga. Izi zotsekemera zimatha kuwonjezeredwa zakumwa zotentha komanso zophika. Chifukwa cha kuchuluka kwa zakudya zopatsa thanzi, kugwiritsa ntchito fructose mwa onse athanzi komanso odwala kumayenera kukhala kochepa.
Chifukwa cha kutsekemera kwambiri, kudya fructose m'malo mwa shuga wamafuta ndizoyenera kwa anthu omwe akufuna kuchepetsa thupi. Ndi njira yabwinoko yosakaniza shuga ndipo ingagwiritsidwe ntchito kuchepetsa kuchuluka kwa sucrose yomwe yamwedwa. Popewa kufalikira kwa lipid, ndikofunikira kuyang'anitsitsa kuchuluka kwa zopatsa mphamvu zomwe amadya.
Fructose safuna insulin yowonjezera kapena mankhwala ochepetsa shuga.
Confectionery ndi fructose imatha kupezeka pa zotsutsana ndi sitolo ina iliyonse.

Zakudya ndizofunikira kwambiri pamankhwala ndikusunga moyo wathanzi.

Ndikofunika kukumbukira kuti wogwirizira ndi shuga amakhala ndi gawo lofunikira. Kugwiritsa ntchito kwa fructose, pankhaniyi, kuli koyenera.

Zovuta ndi phindu la shuga ndi fructose

Masiku ano, si odwala matenda ashuga okha omwe amakana kudya sucrose m'malo mwa fructose.

Amapanga chisankhochi pokhudzana ndi zovuta zomwe zimakambidwa pamsika monga mankhwala.

Ngakhale zovuta zonse, shuga ali ndi zinthu zina zothandiza:

sucrose imagwera mu glucose ndi fructose, potero amapereka mphamvu yotulutsa zofunikira za thupi,
Momwe shuga amawonongeka m'thupi ndi zovuta kwambiri, chifukwa gawo lina lake limasinthidwa kukhala glycogen (mphamvu yosungirako mphamvu), gawo limapita m'maselo kuti lipereke zakudya komanso gawo lina kuti lisinthe kukhala adipose minofu.
mamolekyulu okha a glucose amatha kupereka ma neurocytes (ma cell a ubongo) ndi michere, popeza chinthu ichi ndiye michere yayikulu ya dongosolo lamanjenje,
shuga imathandizira kuphatikiza kwama mahomoni achisangalalo, potero amathandizira kuthana ndi kupsinjika.

Ngakhale pali zabwino zambiri, kudya shuga wambiri kumakhala ndizovuta zingapo pamthupi:

Shuga, chilichonse chomwe chingakhale, nzimbe, beetroot, bulauni, gwero lalikulu lamafuta amthupi.
Mtengo wokwanira wathanzi umalimbikitsa mawonekedwe a kunenepa kwambiri komanso matenda ashuga.
Kuchulukitsa chiopsezo cha zovuta za endocrine. Ndi kumwa mopitirira muyeso, kuchuluka kwa chakudya chachikulu cha carbohydrate.
Zowonjezera.
Amagwiritsidwa ntchito pokonzekera maphikidwe achabechabe. Zakudya zapanyumba siziyenera kukhala ndi zakudya zambiri zofananira.
Zimayambitsa kuwonongeka kwa enamel kuwonongeka.

Chifukwa cha zoyipa zomwe zili pamwambazi, anthu ochulukirapo akutsamira fructose.

Anthu ochepa amadziwa kuti shuga kapena fructose wokhazikika ndiwotsekemera.

Makhalidwe abwino otsatirawa ndi mawonekedwe a fructose:

kusowa kwakukulu kwa shuga wamagazi ndi kugwiritsa ntchito mankhwala a insulin,
sizimayambitsa kuchuluka kwa insulin,
Palibe enamel yomwe imawononga,
ali ndi index yotsika kwambiri,
ili ndi maonekedwe owoneka bwino kwambiri.

Koma posankha sweetener aliyense, ndikofunikira kuti musangoganizira zake zokha, komanso zolakwa zazikulu kwambiri.

Fructose ndi shuga akufotokozedwa mu kanema m'nkhaniyi.

Imakhazikika pamisempha ya shuga kwa nthawi yayitali
Imabwezeretsa kapangidwe ka insulin

Ubwino ndi zovuta za fructose kwa odwala matenda ashuga

Fructose adapezeka m'masitolo ogulitsa zinthu zakale kwambiri ndipo kwa anthu ambiri tsopano amakhala wokoma kwambiri wogwiritsa ntchito shuga. Anthu odwala matenda ashuga amamwa fructose, popeza shuga amawapangira, koma nthawi zambiri anthu omwe amatsatira chithunzichi amakonda.

Chomwe chimayambitsa kupsa kumeneku chinali chikhulupiriro chofala choti fructose ndi imodzi ndi theka mpaka kawiri kutsekemera kuposa shuga, pang'onopang'ono umawonjezera shuga m'magazi ndipo umakamizidwa popanda insulini. Izi zimawoneka zokopa kwambiri kwa ambiri omwe amatsatira moyo wabwino popanda mantha pokoleti pa fructose.

Kodi fructose ndi chiyani?

Poyamba, adayesa kudzipatula kwa fructose kuchokera ku inulin polysaccharide, yomwe imakhala yambiri m'mazira a dahlia ndi peyala zadothi. Koma zomwe zidapezedwa sizidapitirire malire opangira ma labotale, popeza kutsekemera kumayandikira golide pamtengo.

M'zaka zapakati pa khumi ndi zisanu ndi zinayi zokha pomwe adaphunzira kupeza fructose kuchokera ku sucrose ndi hydrolysis. Kupanga mafakitale kwa fructose kunatheka osati kale kwambiri, pomwe akatswiri amakampani a Finishia Suomen Soakeri atabwera m'njira yosavuta komanso yotsika mtengo yopanga fructose yoyambirira kuchokera ku shuga.

Masiku ano, kugwiritsa ntchito zakudya kumakhaladi kopitilira mtengo wamagetsi, ndipo zotsatira za ntchito zamakedzana zimanenepa kwambiri, matenda amtima komanso matenda ashuga. Sikuti gawo lotsiriza la kusalinganika kumeneku ndi la sucrose, kugwiritsa ntchito mopambanitsa komwe kumavulaza. Koma pankhani ya matenda ashuga, shuga amatha kukhala owopsa.

Bweretsani ku nkhani

Ubwino wopangira

Fructose ndiwotsekemera kwambiri kuposa shuga wamba, zomwe zimatanthawuza kuti mutha kugwiritsa ntchito pang'ono, kuchepetsa zopatsa mphamvu ndi theka kapena kupitilirapo osataya kukoma. Vutoli ndikuti chizolowezi chotsalira chakuyika supuni ziwiri za zotsekemera mu tiyi kapena khofi, chakumwa chimakhala chokoma kwambiri ndipo mulingo wa shuga umakwera. Mtundu wachiwiri wa matenda ashuga, pamene mkhalidwe wa wodwalayo umasinthidwa ndi zakudya, zosokoneza zimatha kusuntha kuchokera ku fructose kukhala shuga. Masupuni awiri a shuga samawonekanso okoma, ndipo ndikufuna kuwonjezera ena.

Fructose ndi mankhwala apadziko lonse lapansi, osungira odwala matenda ashuga komanso othandiza kwa anthu athanzi.

Mukakhala m'thupi, limawola msanga ndipo limamezedwa popanda kutenga insulin. Amakhulupilira kuti fructose ndi imodzi mwazabwino kwambiri zotsekemera za shuga, koma ziyenera kugwiritsidwa ntchito mosamala, osapitirira malire ovomerezeka. Mchere wazipatso umakhala wokoma kuposa sucrose ndi glucose, umalumikizana mosavuta ndi alkalis, asidi ndi madzi, umasungunuka bwino, umachepa pang'onopang'ono mu yankho la supersaturated.

Odwala odwala matenda ashuga amaloleza fructose, nthawi zina pamakhala kuchepa kwa insulin tsiku ndi tsiku. Fructose sayambitsa hypoglycemia, monga glucose ndi sucrose, ndipo kuchuluka kwa shuga kumakhalabe kokhutiritsa. Shuga wazipatso amathandizanso kuchira pambuyo poti apsinjike mthupi komanso waluntha, ndipo pophunzitsidwa amachepetsa njala kwanthawi yayitali.

Bweretsani ku nkhani

Choyipa Choyipa

Fructose imatengeka kwathunthu ndi ma cell a chiwindi, maselo otsala amthupi safunikira chinthu ichi. Mu chiwindi, fructose amasinthidwa kukhala mafuta, omwe angayambitse kunenepa kwambiri.
Zopatsa mphamvu za calorie za sucrose ndi fructose zimakhala zofanana - pafupifupi 380 kcal pa 100 g, ndiye kuti, muyenera kugwiritsa ntchito malonda azakudya izi mosamala monga shuga. Anthu odwala matenda ashuga nthawi zambiri samaganizira izi, akukhulupirira kuti zomwe zololedwa ndi dokotala sizingakhale zopatsa mphamvu kwambiri. M'malo mwake, mtengo wa fructose pakukoma kwake kowonjezereka, komwe kumachepetsa mlingo. Kugwiritsa ntchito kwambiri mankhwala otsekemera nthawi zambiri kumayambitsa spikes mu shuga komanso kuwonongeka kwa matendawa.
M'magulu azasayansi, chikhulupiriro chakuti kutenga fructose amasintha kumverera kwa satiety kukuchulukirachulukira. Izi zikufotokozedwa ndikuphwanya kagayidwe ka leptin, mahomoni omwe amalamulira kudya. Ubongo pang'onopang'ono umataya mwayi wawo wowunikira bwino mawonekedwe a machulukitsidwe. Komabe, onse obwera m'malo a shuga amatsutsa "machimo" awa.

Bweretsani ku nkhani

Kudya kapena osadya fructose a shuga?

Ngakhale panali kusagwirizana, madokotala ndi akatswiri azakudya amavomerezana pa chinthu chimodzi - fructose ndi imodzi mwabwino kwambiri shuga.

Zipatso zowopsa za anthu odwala matenda ashuga okoma ndizothandiza kwambiri kuposa kuphika kwamoto kapena maswiti okometsedwa ndi okoma. Komabe, tisaiwale za kufunikira kwa malingaliro abwino pakukula kwa thanzi la munthu. Ndi anthu ochepa omwe amatha kupirira kukana kwathunthu maswiti popanda kupsinjika, chifukwa chake sititanira kukana kwathunthu zosangalatsa za chakudya.

Bweretsani ku nkhani

Fructose - zabwino ndi mavuto a shuga

Fructose nthawi zambiri amagwiritsidwa ntchito ngati zotsekemera anthu omwe ali ndi matenda ashuga. Glucose ndiosavomerezeka kwa iwo. Nthawi zina, mutha kugwiritsa ntchito fructose, ndipo pazomwe sizoyenera. Kodi pali kusiyana pakati pa shuga, fructose ndi sucrose?

Anthu ambiri amadziwa kuti fructose ndi glucose ndi "mbali ziwiri za ndalama imodzi," kutanthauza, zigawo za sucrose. Anthu odwala matenda a shuga amadziwa kuti saloledwa kugwiritsa ntchito maswiti pazakudya. Chifukwa cha izi, anthu ambiri amakonda zopangidwa ndi shuga wa zipatso, koma kodi ndizotetezeka monga momwe zimawonekera poyamba? Tiyeni tiyese kudziwa kuti pali kusiyana kotani pakati pa ma monosaccharides awiri.

Kodi zipatso monosaccharide ndi chiyani?

Fructose ndi glucose palimodzi ndi molekyulu imodzi ya sucrose. Asayansi atsimikizira kuti zipatso za monosaccharide ndizochulukirapo kuposa theka la glucose. Ndizosangalatsa, koma ngati sucrose ndi zipatso monosaccharide zimagwiritsidwa ntchito zomwezo, zotsalazo zimakhalanso zokoma. Koma potengera zomwe zili ndi caloric, sucrose imapitilira zomwe zimapezeka.

Zipatso monosaccharide ndizowoneka bwino kwa madokotala, amalangizidwa kuti azigwiritsa ntchito m'malo mwa shuga. Izi ndichifukwa choti imalowa m'magazi pang'onopang'ono kuposa shuga. Nthawi yovomerezeka ili pafupifupi mphindi 20. Sizikhumudwitsa kutulutsa insulin yambiri. Chifukwa cha malowa, odwala matenda ashuga amatha kukana shuga pogwiritsa ntchito zinthu zomwe zimachokera ku monosaccharide iyi. Uku ndiye kusiyana kwakukulu pakati pa fructose ndi sucrose ndi glucose.

Pochizira mafupa, owerenga athu adagwiritsa ntchito DiabeNot bwino. Kuwona kutchuka kwa malonda, tidaganiza zoperekera chidwi chanu.

Koma sizili zovulaza, chifukwa, zochulukirapo 50 g patsiku zimayambitsa kusweka ndi kutulutsa. Asayansi azindikira kuti minofu ya adipose imawonjezeka kwambiri kuchokera ku fructose. Izi ndichifukwa choti zimakonzedwa m'chiwindi, ndipo chiwalochi ndichoperewera mwanjira yakukwaniritsa zinthu. Pamene kuchuluka kwa monosaccharide kulowa mthupi, chiwindi sichitha, ndipo chinthuchi chimasinthidwa kukhala mafuta.

Ubwino wa sucrose ndi shuga wa zipatso mu shuga

Shuga kapena shuga, zomwe ndizofanana zomwezo, ndizoletsedwa kugwiritsa ntchito shuga, chifukwa chinthu ichi chimayambitsa zotsatira zamthupi - kutulutsa kwa insulin. Ndipo ngati insulin sikokwanira (1 mtundu wa matenda) kapena kapamba wanu safuna kutenga insulin yanu (matenda a 2), kuchuluka kwa glucose kumakwera.

Ubwino wa fructose mu shuga siabwino. Itha kugwiritsidwa ntchito, koma ochepa. Ngati munthu akusowa kutsekemera komwe kumaperekedwa ndi zipatso monosaccharide patsiku, ndibwino kugwiritsa ntchito zina zotsekemera kuwonjezera. Mtundu wachiwiri wa shuga, shuga ndiwowopsa kwa odwala kuposa fructose. Ndikofunika kupewa izi pazinthu zonse: onetsetsani kuti zikuchokera bwanji ndipo musaphike mbale zopangidwa zokha ndi kusungidwa ndi sucrose.

Kusiyana pakati pa fructose ndi sucrose

Zipatso monosaccharide sizovuta kupangika, kotero ndizosavuta kuyamwa. Shuga ndi disaccharide, kotero kuyamwa kumatenga nthawi yayitali.
Phindu la fructose kwa odwala matenda ashuga ndikuti insulin siyikhudzidwa ndi kuyamwa kwake. Uku ndiye kusiyana kwake kwakukulu ndi shuga.
Monosaccharide iyi imakoma kwambiri kuposa sucrose; Pankhaniyi zilibe kanthu kuti shuga kapena fructose adzagwiritsidwa ntchito mu mbale, kulekerera kwa zinthu izi kuyenera kukumbukiridwa.
Mchere wa zipatso sizimapatsa mphamvu “mwachangu”. Ngakhale wodwala matenda ashuga atasowa kwambiri shuga (wokhala ndi hypoglycemia), zinthu zomwe zimakhala ndi fructose sizingamuthandize. M'malo mwake, muyenera kugwiritsa ntchito chokoleti kapena cube ya shuga kuti mubwezeretsenso msanga momwe muliri m'magazi.

Zotsatira za caloric za monosaccharides, Mlingo wovomerezeka

Glucose ndi fructose ali ndi zofanana zofanana. Omalizirawo ndi apamwamba ngakhale khumi ndi awiri - 399 kcal, pomwe monosaccharide woyamba - 389 kcal. Ndizotheka kuti zopatsa mphamvu za zinthu ziwiri sizosiyana kwambiri. Koma ndizopindulitsa kwambiri kugwiritsa ntchito fructose mumadontho ang'onoang'ono a shuga. Kwa odwala oterowo, mtengo wovomerezeka wa monosaccharide patsiku ndi 30 g. Ndikofunikira kutsatira izi:

Katunduyu simalowa mthupi osati mwa mtundu wake, koma mankhwala.
Tsiku ndi tsiku yang'anirani shuga m'magazi kuti pasapezeke kuchuluka.

Kugwiritsa ntchito monosaccharide mu shuga

Tasankha kale momwe monosaccharide yachiwiri imasiyanirana ndi glucose. Koma ndibwino kugwiritsa ntchito ngati chakudya, ndi zakudya ziti zomwe zimakhala ndi vuto la matenda ashuga?

Pali zinthu zomwe mu fructose ndi shuga zimakhala zofanana. Kwa anthu athanzi, tandem iyi ndi yabwino, popeza zinthu ziwiri izi zokha zimaphatikizidwa mwachangu, popanda kukhalabe m'thupi momwe amapangira mafuta. Kwa odwala matenda a shuga, kugwiritsa ntchito kwawo sikuloledwa. Zogulitsa zotere zimaphatikizapo zipatso zakupsa ndi zakudya zosiyanasiyana kuchokera kwa iwo, kuphatikizapo kusunga. Zakumwa zochokera m'masitolo ndizovomerezeka, chifukwa zimakhala ndi fructose ndi shuga nthawi yomweyo.

Anthu ambiri amafunsa kuti, "Kodi shuga kapena fructose amawonjezera zakumwa zotentha za matenda ashuga?" Yankho lake ndi losavuta: "Palibe chochokera pamwambapa!" Shuga ndi mawonekedwe ake omwe amapezekanso ndizovulaza. Yotsirizira mu mawonekedwe ake oyera ili ndi pafupifupi 45% sucrose, yokwanira kuvulaza mkhalidwe wodwala wodwala matenda a shuga.

Kugwiritsa ntchito Monosaccharide ndi Ana

Amayi nthawi zina amasankha: fructose kapena shuga amakhala othandiza kwa ana monga maswiti. Ndi chinthu chiti chomwe chiri bwino kusankha zinthu?

Imakhala yosakanikirana bwino, ndikuchepetsa katundu pa zikondamoyo za mwana.
Sizoyambitsa diathesis.
Zimalepheretsa kuchulukana kwa tizilombo toyambitsa matenda mkamwa.
Amapereka mphamvu zambiri.
Ndi matenda 1 a shuga, mutha kuchepetsa mlingo wa insulin.

Koma muyenera kukumbukira kuti fructose kapena shuga adzagwiritsidwa ntchito, sangathe kuzunzidwa makamaka ali aang'ono kuti aletse kukula kwa matenda ashuga.

Tanthauzo

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.

Kuyerekeza Shuga ndi Fructose

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 zimawerengedwa ngati njira yabwino yothandizira shuga "woipa". 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.

Chitukuko ndi mdani wa anthu

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 zithetse izi, izi, zotayika zonse zokhudzana ndi zinthu zonse (kuphatikizira zomwe, pofotokozera, ziyenera kukhalapo). Kulimbana ndi mapaundi owonjezera kunadzetsa kuwoneka pamashelefu masipikili amkaka wa nonfat, kirimu wowawasa wowawasa, tchizi wosafunikira ngakhale 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.

Banja: Yang'anani kwambiri pa Shuga

Pambuyo pazoyesayesa zopanda phindu ndi zakudya zotsala zachikhalidwe, madokotala aku America adaganiza zouza mdani watsopano waanthu - shuga. Koma nthawi ino, kutsutsana kwa ofufuza kumawoneka kukhala komveka komanso kotsimikizika (makamaka poyerekeza ndi zonama 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.

Mliri wokoma

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 mkulu wa 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 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. "

Zomwe adamenyera.

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.

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, ndiye kuti, kamodzi ndi theka okoma kuposa shuga wamba komanso pafupifupi glucose, womwe umatsegula mwayi watsopano pakupanga zakudya: tsopano mutha kugwiritsa ntchito zinthu zochepa komanso zotsekemera.

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

Tiyeni tiyerekeze

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

Koma kwenikweni izi siziri choncho. Ndiye pali kusiyana kotani pakati pa fructose ndi shuga? Monga Dr. Robert Lastig amanenera, shuga omwe amatengedwa kuchokera ku zipatso zachilengedwe amadya limodzi ndi ulusi wazomera, zomwe, ngakhale ndizinthu zosafunikira zomwe sizimalowetsedwa mthupi lathu, zimayang'anira njira ya kuyamwa kwa 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 anthu osokoneza bongo.

Kupanga motsutsana ndi Thanzi

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 owonjezera amatha kuyambitsa matenda omwe amadziwika kuti ndi chidakwa - 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.