Konzani za odwala matenda ashuga: maubwino, zopweteka ndi mawonekedwe ogwiritsira ntchito

Anthu omwe ali ndi matenda a shuga a mtundu woyamba ndi 2 amalephera kuyamwa kwa glucose. Atatha kudya shuga, odwala oterowo amatha kudumphadumpha mu shuga - kuwonjezeka kwa ndende ya magazi. Nthawi zina izi zimabweretsa zotsatirapo zoopsa monga kuyambika kwa matenda ashuga. Pazifukwa zomwezo, mu shuga, m'malo mwa shuga, tikulimbikitsidwa kugwiritsa ntchito zotsekemera zosiyanasiyana.

Amakhulupirira kuti fructose ndi yoyenera kwa odwala matenda ashuga pamenepa. Ubwino ndi zopweteketsa (zowunikira madotolo) zamalonda awa komanso momwe zimakhudzira matupi a anthu omwe ali ndi matenda ashuga zomwe takambirana m'nkhaniyi.

Ichi ndi chiyani

Fructose ndi gawo lachilengedwe lomwe limapezeka pafupifupi zipatso zonse zokoma, uchi ndi masamba. Mwa kapangidwe ka mankhwala, ndi ya monosaccharides. Amakhala wokoma ngati glucose komanso 5 times lactose. Zimapanga mpaka 80% ya kapangidwe ka uchi wachilengedwe. Izi zimapangitsa matenda a shuga m'magazi, zimathandiza kuchepetsa chiopsezo cha kusinthasintha kwa ana ndipo, mosiyana ndi shuga, sizipangitsa kukulira kwa caries.

Fructose yachilengedwe imapezeka mu zipatso ndi masamba. Kuphatikiza kwakukulu kumadziwika mu zinthu monga izi:

Chulu lamitundu yambiri limapezeka m'm nzimbe, chimanga ndi uchi.

Zokhudza ukadaulo

Wochulukitsa wa fructose mu mawonekedwe ake oyera ali mu Yerusalemu artichoke. Shuga wa zipatso amatengedwa kuchokera ku ma tubers a chomerachi mwapadera. Jerusalem artichoke imanyowa mu njira zapadera, kenako fructose amayamba. Njirayi ndiyovuta kwambiri pankhani yaukadaulo komanso yodula. Fructose yomwe imapezeka mwanjira yachilengedwe ndi yokwera mtengo komanso yosafikiridwa ndi aliyense.

Mwambiri, akatswiri amagwiritsa ntchito njira ina - teknoloji yosinthira ion. Chifukwa cha izo, sucrose imagawidwa pawiri - shuga ndi fructose, yomwe imagwiritsidwa ntchito pambuyo pake. Ndi chifukwa chake pomwe amapanga ufa, womwe umayikidwa m'mapaketi otchedwa "Fructose".

Njira yopangira zinthu ngati imeneyi ndiyotsika mtengo, ndipo zomwe zimapangidwira zimapezeka kwa anthu ambiri. Koma chifukwa chaukadaulo wokonzekera, sizingatheke kuyitananso fructoseyo kukhala chinthu chopangidwa mwachilengedwe.

Bwanji shuga?

Ndikofunikira kumvetsetsa zovuta zomwe zimachitika ndi shuga ndi odwala matenda ashuga asanapange malingaliro osagwirizana ndi zomwe mankhwala amapangira thupi - kupindulitsa kapena kuvulaza.

Fructose amatanthauza chakudya chamafuta omwe ali ndi index yotsika ya glycemic. Imatha kuzilowetsa payokha maselo aumunthu ndipo, mosiyana ndi shuga losavuta, safuna insulin yayikulu pamenepa. Mutatha kudya fructose, palibe kutulutsa mphamvu kwa insulin komanso kuwonjezeka kwakukulu kwa shuga wamagazi.

Komanso, shuga ya zipatso sangathe kumasula mahomoni am'matumbo, omwe amachititsa kuti thupi lipangidwe kwambiri ndi insulin. Chifukwa cha izi, fructose nthawi zambiri amalimbikitsidwa ngati cholowa shuga m'makudya a shuga.

Phindu labwino

Fructose ndiwotsekemera kwambiri kuposa shuga, kotero zimangotengera zochepa kuti zitheke malonda ena onse. Kuphatikiza pazosunga ndalama zoyambirira, kudya zochepa za anthu omwe ali ndi matenda ashuga ndizothandiza kupeza zopatsa mphamvu zochepa.

Chogulitsachi chimatha kulipira bwino ndalama zamagetsi. Zimathandizira odwala matenda ashuga kuti azizolowera kuchita masewera olimbitsa thupi komanso amathandizanso ubongo pantchito yanzeru. Zinthu zokhala ndi shuga wa zipatso zimachepetsa ludzu ndipo zimakhutitsa thupi.

Kukula kwa ntchito

Fructose wokonzeka wopanga matenda ashuga (maubwino ndi zovulaza, zomwe timaganizira mwatsatanetsatane) amagulitsidwa mu mawonekedwe a ufa mumitsuko ndi phukusi zosiyanasiyana. Mwanjira iyi, mankhwalawa amagwiritsidwa ntchito potsekemera tiyi ndi kuphika. Kugwiritsa ntchito kwake popanga kupanikizana kwapadera kwa odwala matenda ashuga kumakhalanso kotchuka.

Mitundu yambiri yazinthu zingapo za confectionery zopangidwira odwala matenda ashuga zimapangidwa chifukwa cha izi. Izi ndimaswiti, komanso makeke komanso chokoleti.

Konzani za odwala matenda ashuga: maubwino ndi zopweteka, kuwunika kwa wodwala

Anthu odwala omwe amagwiritsa ntchito zinthu ngati izi amalemba ndemanga zabwino za iwo. Kulawa, zakudya zamtengo wapatali sizimasiyana ndi zomwe zimapangidwa ndi shuga wotsekemera. Pakugwiritsa ntchito fructose palokha, palinso ndemanga zabwino zambiri. Anthu odwala matenda ashuga amasangalala kuti ndi izi atha "kukometsa" moyo wawo pang'ono. Ambiri amazindikira kuti akaphatikizidwa pang'ono, shuga wa zipatso samadzetsa kuchuluka kwa shuga m'magazi.

Ngozi zomwe zingachitike

Ena a endocrinologists amakhulupirira kuti fructose ya odwala matenda ashuga (maubwino ndi zopweteketsa, ndi ndemanga zomwe timaganizira m'nkhaniyi) sizabwino monga momwe akatswiri azaumoyo amanenera. Kuopsa kwake sikugona pokhapokha poti munthu amazolowera kukoma kwambiri kwa mafinya. Kubwerera ku shuga wokhazikika, kuchuluka kwake kumafunikira, komwe kumawononga thanzi la wodwalayo.

Pali malingaliro kuti kuvulaza kwanyengo kumatsimikiziridwa ndi zinthu monga izi:

1. Kuchepa kwa leptin kagayidwe. Kukhutitsidwa mwachangu kwa njala ndi kumva kuti mwakhuta mutatha kudya fructose siziphatikiza ndi phindu lake lokhala ndi thanzi. Chomwe chimayambitsa kuphwanya kwa leptin metabolism m'thupi. Zomwe zimanenedwazo ndi mahomoni omwe amatumiza chizindikiro ku ubongo chokhudza satiety. Madokotala ena amakhulupirira kuti kugwiritsa ntchito shuga mwanjira inayake kungapangitse kuti ubongo ukhale wovuta kuzindikira zizindikiritso za njala ndi kukomoka.
2. Zopatsa mphamvu. Nthawi zambiri pamakhala malingaliro kuti asinthe shuga ndi fructose pakudya osati odwala matenda ashuga okha, komanso anthu wamba omwe amafunikira kusintha kwa thupi. Izi zimabweretsa chikhulupiriro cholakwika chakuti mankhwalawa ali ndi zopatsa mphamvu zochepa kuposa shuga. M'malo mwake, shuga onse ali ndi mphamvu yofanana - pafupifupi 380 kilocalories amapezeka mu 100 g pachinthu chilichonse. Kudya zopatsa mphamvu zochepa ndi fructose chifukwa kumakoma kuposa shuga ndipo kumafunikira zochepa.
3. Kunenepa kwambiri. Modabwitsa momwe zingamvekere, chinthu chomwe chimagwiritsidwa ntchito mwachangu mu zakudya zopatsa thanzi chingayambitse kunenepa kwambiri. Kamodzi m'thupi, fructose imakhala yololera kwathunthu ndi maselo a chiwindi. Kukhala m'maselo amenewa, shuga ya zipatso amayamba kusinthika kukhala mafuta, omwe angayambitse kunenepa kwambiri.

Kodi fructose ndiyabwino kwa odwala matenda ashuga?

Izi zili ndi phindu losaneneka pa glucose ndi sucrose, chifukwa mayendedwe ake safunikira kutulutsidwa kwakukulu kwa insulin. Kwa iwo omwe ali ndi matenda a shuga a 2, fructose ndi njira "yokometsera" zakudya zawo. Koma kugwiritsidwa ntchito kwake kuyenera kuwongoleredwa. Sitikulimbikitsidwa kupitilira miyambo yomwe idakhazikitsidwa ndi wolemba zakudya.

Popeza kuti fructose imaphatikizapo kutulutsidwa kwa insulin, odwala omwe ali ndi mtundu woyamba wa matenda ashuga, kuyambitsa kwake muzakudya kuyenera kugwirizanitsidwa ndi endocrinologist. Ndikofunika kuyang'anira chifukwa mu 2003 izi sizinapatsidwe kalasi la zotsekemera ndipo zimaphatikizidwa mndandanda wazofanana ndi shuga.

Kodi fructose ndi chiyani?

Levulose ndi gawo la molekyu ya sucrose.

Fructose (levulose kapena shuga wa zipatso) ndiosavuta kwambiri monosaccharide, isomer ya glucose, yomwe imakoma kwambiri. Ndi imodzi mwazinthu zitatu zamagulu osowa am'mimba omwe amagwiritsidwa ntchito ndi thupi la munthu kupeza mphamvu yofunikira pakukwaniritsa njira za moyo.

Levulose ndiofala kwambiri m'chilengedwe, amapezeka makamaka muzinthu zotsatirazi:

Zomwe zili mu chakudya ichi mu zinthu zosiyanasiyana zachilengedwe zitha kupezeka pagome:

Masamba, zipatso, zipatso	Kuchuluka kwa 100 g ya mankhwala
Mphesa	7.2 g
Apple	5.5 g
Ngale	5.2 g
Chitumbuwa chokoma	4,5 g
Mavwende	4,3 g
Currant	4,2 g
Rabulosi	3,9 g
Melon	2.0 g
Plum	1.7 g
Mandarin lalanje	1.6 g
Kabichi yoyera	1.6 g
Peach	1.5 g
Phwetekere	1.2 g
Kaloti	1.0 g
Dzungu	0,9 g
Beetroot	0,1 g

Pazinthu zakuthupi, ma isomer a shuga awa amawoneka ngati chinthu choyera cholimba, chomwe sichinunkhira komanso chosungunuka kwambiri m'madzi. Fructose ali ndi kukoma kotakata, ndiye kokwanira 1.5-2 kuposa sucrose, ndipo nthawi 3 amakoma kuposa shuga.

Kuti mupeze shuga wa zipatso, Yerusalemu artichoke imagwiritsidwa ntchito.

Pazinthu zamafakitale, nthawi zambiri zimapezeka m'njira ziwiri:

• zachilengedwe - kuchokera ku Yerusalemu artichoke tubers (dongo loumba),
• yokumba - mwa kupatutsa molekyulu ya sucrose kukhala glucose ndi fructose.

Mphamvu za mankhwala ndi levulose omwe amapezeka ndi njira zonsezi ndi zofanana. Zimasiyanasiyana pokhapokha patokha, ndiye kuti mutha kugula chilichonse mwanjira iliyonse.

Kusiyana fructose kuchokera sucrose

Kusintha shuga ndi shuga isomer kudzakuthandizani kukonza thanzi lathunthu.

Koma pali kusiyana kotani pakati pa shuga ndi zipatso, ndipo ndizotheka kuti odwala matenda ashuga adye fructose?

Kusiyanitsa kwakukulu pakati pa levulose ndi sucrose ndikudziwika kwachilengedwe chake. Mchere wa zipatso umakopedwa ndi insulin yochepa, ndipo kuchepa kwa insulin ndi vuto lalikulu la matenda ashuga.

Ichi ndichifukwa chake fructose adadziwika kuti ndiye wokoma kwambiri kwa odwala matenda ashuga. Kuphatikiza apo, njira yovunda ya glucose isomer m'thupi ndiyifupi, zomwe zikutanthauza kuti imatengeka mosavuta komanso mwachangu kuposa sucrose ndi glucose.

Mosiyana ndi sucrose, levulose imakhala ndi index yotsika ya glycemic, i.e. ikamatengedwa, kuchuluka kwa shuga kumakwera pang'onopang'ono. Chifukwa chake, zitha kuwonjezeredwa m'zakudya kwa odwala onse omwe ali ndi matenda osokoneza bongo komanso anthu omwe ali ndi vuto la kunenepa kwambiri, chifukwa ngati chizolowezi chimawonedwa, sichingaphatikizidwe ndi kuchuluka kwa minofu yamafuta.

Maswiti a shuga opatsa zipatso angathandize kusiyanitsa zakudya zanu za shuga.

Payokha, ndikofunikira kuzindikira kuchuluka kowonjezera kwa kutsekemera uku. Mchere wazipatso umakoma kawiri kuposa shuga wokhazikika, koma mtengo wawo wa caloric ndi womwewo.

Izi zikutanthauza kuti ndi zotsekemera zomwezo, zakudya zomwe zimakhala ndi levulose zidzakhala pafupifupi mafuta okwanira ngati mafuta ena aliwonse omwe amapangidwa pogwiritsa ntchito sucrose. Katunduyu amalola kugwiritsidwa ntchito kwa shuga wa zipatso pokonza zakudya ndi maswiti angapo amchere ochepa.

Chifukwa chake, maswiti a fructose kapena cookie ya fructose yopanda mavuto azaumoyo amatha kudyedwa ndi anthu odwala matenda ashuga komanso iwo omwe ali ndi zakudya zamafuta ochepa.

Levulose samathandizira pakupanga ma caries.

Kusiyananso kwina pakati pa fructose ndi momwe zimakhudzira ubweya wamkamwa. Mchere wazipatso umakhudzanso mano, sizimakhumudwitsa kuchuluka kwa asidi-kamlomo, zomwe zikutanthauza kuti sizikuthandizira pakukula kwa caries.

Chofunikira: Kafukufuku wodziwonetsa wawonetsa kuti mukasinthira ku fructose, matenda a caries amachepetsedwa ndi 20-30%.

Kapangidwe kake ka glucose isomer pa thupi la munthu kamasiyana pakamwa. Ikagwiritsidwa ntchito, metabolism imathandizira, yomwe imapatsa mphamvu ya tonic, ndipo ikatha, iwo, m'malo mwake, amayamba kuchepa.

Kodi maubwino a fructose ndi ati?

Mchere wa zipatso ndi wabwino kwa thupi.

Pokhala zachilengedwe zachilengedwe, fructose ali ndi zinthu zambiri zabwino zomwe zimagwiritsidwa ntchito kwambiri pamakampani azakudya popanga zakudya zosiyanasiyana. Inde, ndipo kugwiritsa ntchito zinthu zomwe zakonzedwa pogwiritsa ntchito zotsekemera kumatha kupindulitsadi thupi.

Kodi tikunena za chiyani:

• kukoma kwambiri
• Kusavulaza kwaumoyo wamano,
• zochepa zotsutsana
• Kuwonongeka msanga
• ali ndi mphamvu tonic ndipo amathandizira kutopa,
• imawonjezera kununkhira
• zosungunulira bwino kwambiri komanso mamasukidwe ochepera, etc.

Mpaka pano, levulose wakhala akugwiritsidwa ntchito kwambiri popanga mankhwala, zakudya komanso maswiti. Ndipo ngakhale Nutrition Research Institute of the Russian Academy of Medical Sayansi imalimbikitsa fructose monga cholowa m'malo mwa shuga a pagome wamba. Chifukwa chake, mwachitsanzo, mankhwala monga fructose kupanikizika kwa odwala matenda ashuga sangakhale kokha mchere wokomera, komanso kuwonjezera pakudya.

Kodi fructose imapweteka?

Zambiri, kudya shuga wazipatso ndizowopsa.

Zopindulitsa zomwe zidapangidwira fructose zikuwonetsa phindu lake kuposa ena okoma. Koma osati zophweka. Kapangidwe ka matenda ashuga - maubwino ndi zopweteka zomwe zimadziwika kale, zitha kukhala zovulaza.

Ngati simutsatira malangizo a dokotala ndikugwiritsa ntchito shuga mopanda zipatso, mutha kudwala, nthawi zina ngakhale zazikulu kwambiri:

• kusokonezeka kwa kagayidwe kachakudya ndi kuchuluka kwa mafuta m'thupi,
• kupanga gout ndi matenda oopsa chifukwa cha kuchuluka kwa uric acid m'magazi,
• chitukuko cha matenda osokoneza bongo a chiwindi,
• chiopsezo chotenga matenda a mtima wamtima ukuwonjezeka,
• kuchuluka kwa triglycerides ndi cholesterol yoyipa m'magazi,
• kukana kwa leptin - kumadziwonetsera mukulumikizidwa, mwachitsanzo, munthu amayamba kudya kwambiri,
• Kusintha kwina kwa magalasi amaso kungayambitse matenda amvumbi.
• kukana insulini ndikuphwanya zomwe zimachitika m'thupi la thupi kupita ku insulin, zomwe zingayambitse kunenepa kwambiri, komanso ngakhale oncology ndipo ndizowopsa kwa matenda ashuga a 2.

Shuga wazipatso samapereka kumverera kolekerera.

Ndiye kodi fructose angagwiritsidwe ntchito mu shuga?

Ndikofunika kudziwa kuti mavuto onse obwera chifukwa cha levulose wambiri amagwiritsidwa ntchito pokhapokha popanga mafuta ochulukirapo awa. Ngati simuposa zomwe zili zovomerezeka, ndiye kuti malingaliro monga shuga ndi fructose akhoza kukhala ogwirizana.

Chofunikira: Mlingo wabwino wa shuga wa zipatso kwa ana ndi 0,5 g / kg, kwa akulu - 0,75 g / kg.

Magwero a levulose achilengedwe ndi athanzi kuposa maswiti okhala ndi zomwe ali nazo.

Ponena za fructose mu mawonekedwe ake achilengedwe, ndiye kuti, pakupanga zipatso, zipatso ndi ndiwo zamasamba, sizingavulazidwe. Ndipo m'malo mwake, kugwiritsa ntchito kuchuluka kwachilengedwe kwa shuga a zipatso kumakhudza kwambiri thanzi la munthu, chifukwa ali ndi mavitamini, mchere, fiber ndi zinthu zina zofunikira, zomwe kuphatikiza ndi levulose zimapereka mphamvu yakutsuka kwachilengedwe kwa poizoni ndi poizoni. , kupewa matenda osiyanasiyana komanso kukonza kagayidwe.

Koma pankhaniyi, muyenera kudziwa muyezo ndi kukambirana zaumwini ndi dokotala, chifukwa nthawi zina ndi matenda ashuga, ziletso zina zimakhazikitsidwa pamagulu osiyanasiyana a zipatso, zipatso ndi ndiwo zamasamba.

Uchi m'malo mwa fructose

Moni dokotala! Dokotala wanga adandilangiza kuti ndigwiritse ntchito fructose ngati wokoma.Ndimakhala m'mudzi wawung'ono ndipo zogulitsa m'masitolo athu ndizochepa kwambiri, fructose angagulidwe kawirikawiri. Ndiuzeni, kodi ndizotheka kugwiritsa ntchito uchi m'malo mwa fructose, nditamva, ndidamva kuti theka ili lophatikizika ndi fructose?

Uchi umakhaladi ndi fructose yambiri. Koma, kuphatikiza pa izo, zimaphatikizapo glucose ndi sucrose, pomwe muyenera kusamala kwambiri pakakhala kuti mukupezeka matenda monga matenda ashuga. Chifukwa chake, atatha masiku ochepa kudya uchi pang'ono, ndikulimbikitsidwa kuti mupange kusanthula kwa fructosamine. Ngati pali kuchuluka kwa shuga, ndiye kuti uchi uyenera kuthetsedweratu.

Fructose kapena sorbitol

Ndidapezeka kuti ndili ndi matenda a shuga 1, adotolo adati m'malo mwa shuga, mutha kugwiritsa ntchito mankhwala otsekemera, koma sananene. Ndawerenga zambiri pamutuwu, koma sindingathe kusankha mpaka kumapeto. Chonde ndiuzeni chomwe chili bwino ndi matenda ashuga - fructose kapena sorbitol?

Ngati simun wonenepa kwambiri, ndiye kuti muyezo uliwonse momwe mungagwiritsire ntchito zotsekemera izi. Muyeso payekha muyenera kukambirana ndi dokotala potengera zotsatira za mayeso. Ngati pali kuchuluka kwambiri kwa thupi, ndiye kuti fructose kapena sorbitol sizoyenera kwa inu, chifukwa awa ndi ma shuga apamwamba a kalori ambiri. Pankhaniyi, ndikofunikira kusankha stevia kapena sucralose.