Shuga kapena fructose, kusankha?

Kunena mosalekeza za zoopsa za shuga, zomwe zimamveka lero kuchokera ku nyanga zonse zidziwitso, zimatipangitsa kuti tizikhulupirira kuti vutoli lilidi.

Ndipo popeza chikondi cha shuga chimasokonekera mu chikumbumtima chathu kuyambira pobadwa ndipo simukufuna kukana, muyenera kuyang'ana njira zina.

Glucose, fructose ndi sucrose ndi mitundu itatu yamatenda omwe ali ndi kufanana, koma pali kusiyana kwakukulu.

Amapezeka mwachilengedwe mu zipatso zambiri, masamba, zinthu mkaka ndi tirigu. Komanso, munthu amaphunzira kudzipatula ku zinthu izi ndi kuziphatikiza ndi ntchito zamanja kuti azilankhula.

M'nkhaniyi tikambirana za momwe glucose, fructose ndi sucrose zimasiyana, ndipo tidziwitsa amene ali othandiza / ovulaza.

Glucose, fructose, sucrose: kusiyana pankhani yamapangidwe. Tanthauzo

Kuchokera pamawonedwe a chemistry, mitundu yonse ya shuga imatha kugawidwa kukhala ma monosaccharides ndi ma disaccharides.

Monosaccharides ndi mitundu yosavuta kwambiri yamasamba omwe safuna chimbudzi ndipo amatengeka monga momwe aliri komanso mwachangu kwambiri. Njira yogwirira imayamba kale mkamwa, ndipo imathera mu rectum. Izi zimaphatikizapo shuga ndi fructose.

Ma disaccharides amapanga ma monosaccharides awiri ndipo makulidwe azigawidwa m'magawo awo (monosaccharides) pakukumba. Woimira wotchuka kwambiri wa ma disaccharides ndi sucrose.

Kodi sucrose ndi chiyani?

Sucrose ndi dzina lasayansi la shuga.

Sucrose ndi disaccharide. Molekyu yake imakhala kuchokera mu molekyu imodzi ya glucose ndi fructose imodzi. Ine.e. monga gawo la shuga lathu patebulo - 50% glucose ndi 50% fructose 1.

Sucrose mawonekedwe ake achilengedwe amapezeka muzinthu zambiri zachilengedwe (zipatso, ndiwo zamasamba, mbewu monga chimanga).

Zambiri zomwe zimafotokozedwa ndi mawu akuti "zotsekemera" mu mawu athu ndi chifukwa chakuti zimakhala ndi sucrose (maswiti, ayisikilimu, zakumwa zoziziritsa kukhosi, zopangidwa ndi ufa).

Shuga wa tebulo amapezeka kuchokera ku ma beets a shuga ndi nzimbe.

Zokonda za Sucrose Wotsekemera kuposa fructose koma wokoma kuposa glucose 2 .

Kodi shuga ndi chiyani?

Glucose ndiye gwero lenileni lamphamvu lamthupi lathu. Amaperekedwa ndi magazi ku maselo onse amthupi chifukwa cha zakudya zawo.

Dongosolo longa magazi monga "shuga wamagazi" kapena "shuga wamagazi" limafotokoza kuchuluka kwa shuga mkati mwake.

Mitundu ina yonse ya shuga (fructose ndi sucrose) imakhala ndi shuga m'magulu awo, kapena imasinthidwa kuti igwiritsidwe ntchito ngati mphamvu.

Glucose ndi monosaccharide, i.e. Sichifuna chimbudzi ndipo chimakamizidwa mwachangu kwambiri.

Pazakudya zachilengedwe, nthawi zambiri zimakhala gawo la zovuta zamankhwala - ma polysaccharides (wowuma) ndi ma disaccharides (sucrose kapena lactose (amapereka kukoma kwa mkaka).

Mitundu yonse itatu ya shuga - shuga, fructose, sucrose - shuga ndiwotsekemera kwambiri pang'ono 2 .

Kodi fructose ndi chiyani?

Fructose kapena "shuga wa zipatso" ndiwonso monosaccharide, monga glucose, i.e. odzipereka mwachangu.

Kukoma kokoma kwa zipatso zambiri ndi uchi kuli chifukwa cha zomwe amakhala ndi fructose.

Mwanjira yokoma, fructose imapezeka kuchokera ku shuga, nzimbe ndi chimanga chomwechi.

Poyerekeza ndi sucrose ndi glucose, fructose ali ndi kukoma kokoma kwambiri 2 .

Fructose yatchuka kwambiri pakati pa odwala matenda ashuga lero, chifukwa cha mitundu yonse ya shuga imakhala ndi mphamvu yochepa pa shuga 2. Komanso, ikagwiritsidwa ntchito limodzi ndi shuga, fructose imakulitsa kuchuluka kwa shuga omwe amasungidwa ndi chiwindi, komwe kumapangitsa kutsika kwake m'magazi 6.

Suprose, glucose, fructose ndi mitundu itatu ya shuga omwe amasiyana mu nthawi ya assimilation (osachepera glucose ndi fructose), kuchuluka kwa kutsekemera (pazofunikira kwa fructose) komanso momwe shuga imayambira m'magazi (osachepera fructose)

Nenani za shuga

Inemwini, ndidamva kuyambira ndili mwana kuti shuga ndiyofunikira kuti thupi, makamaka ubongo, lizigwira ntchito mosataya tsiku lonse. Ndidazindikira ndekha kuti pamavuto komanso kugona kophweka, ndizowopsa momwe mumafunira kumeza kena kena kotsekemera.

Monga asayansi amafotokozera, thupi lathu limadyetsedwa ndi mphamvu zopangidwa kuchokera ku chakudya. Mantha ake akulu ndi kufa ndi njala, chifukwa chake kusowa kotsekemera kumakhala koyenera, chifukwa shuga ndi mphamvu yangwiro. Ndizofunikira bongo ndi machitidwe onse omwe amawongolera.

Kodi molekyu ya shuga imakhala ndi chiyani, mukudziwa? Izi ndizofanana kuphatikiza kwa glucose ndi fructose. Pamene shuga alowa mthupi, shuga amamasulidwa ndipo kudzera mu mucosa wamatumbo ang'onoang'ono amalowa m'magazi. Ngati kuphatikiza kwake kumawonjezeka, thupi limatulutsa insulini, yolunjika pakukonzekera kwake.

Thupi sililandira glucose, mothandizidwa ndi glucagon amachotsa nkhokwe zake m'mafuta ochulukirapo. Izi zimapangitsa kuti muchepetse thupi mukamatsata zakudya zomwe zimachepetsa kwambiri maswiti onse. Kodi mukudziwa kuchuluka kwa shuga zomwe muyenera kudya patsiku?

Ubwino wa shuga

Aliyense wa ife akumva chisangalalo cha zotsekemera, koma thupi limapeza chiyani?

• Glucose ndi mankhwala ochepetsa chidwi,
• Kachitidwe ka ubongo. Glucose ndi chakumwa chokoma komanso chopanda vuto lililonse,
• Zabwino, zoyambitsa, maselo amitsempha,
• Imathandizira kuchotsedwa kwa poizoni m'thupi. Chifukwa cha shuga, ma asidi apadera amapangidwa m'chiwindi kuti ayeretse.

Zidapezeka kuti kudzipatsa nokha makeke angapo si koyipa monga akatswiri azaumoyo amanenera.

Mavuto A shuga

Kugwiritsa ntchito mankhwala aliwonse kumayambitsa mseru, shuga ndiwonso. Kodi ndinganene chiyani, ngakhale sabata limodzi ndi mkazi wanga wokondeka limatha kukhala vuto losatha pomaliza tchuthi chokondana. Nanga chiwopsezo chochuluka bwanji ndi maswiti?

• Kunenepa kwambiri, chifukwa thupi lilibe nthawi yogwiritsira ntchito mphamvu ndikugwiritsa ntchito shuga wambiri.
• Kugwiritsa ntchito kashiamu wobwera komanso wopezeka, wofunikira pakukonzekera sucrose. Iwo omwe amadya maswiti ambiri amakhala ndi mafupa osalimba,
• Chiwopsezo chotenga matenda a shuga. Ndipo apa pali njira zochepa zobwererera, mukuvomereza? Pomwe timatha kuyang'anira chakudya, kapena kuwerenga momwe phazi la matenda ashuga komanso zilakolako zina zomwe zimatsatira atazindikira izi.

Ndiye zopezazo ndi ziti? Ndinazindikira kuti shuga sioyipa, koma zabwino zokha.

Nenani za fructose

Wotsekemera zachilengedwe. Panokha, mawu oti "zachilengedwe" amandisangalatsa. Nthawi zonse ndimangoganiza kuti zakudya zilizonse zokhazokha ndizomera. Koma ndinalakwitsa.

Fructose, monga glucose, amalowa m'matumbo, koma amalowetsedwa m'magazi motalikirapo (ichi ndi chowonjezera), kenako amalowa m'chiwindi ndikusinthidwa kukhala mafuta amthupi (ichi ndi choperewera). Nthawi yomweyo, kapamba imakhudzanso minyewa ya glucose ndi fructose - chifukwa ndiwosavuta mafuta.

Wokoma zachilengedweyu amakonda kwambiri kuposa sucrose, ndipo ali ndi mtengo wofanana ndi wopatsa mphamvu. Fructose iyenera kugwiritsidwa ntchito pang'ono, zakumwa komanso pokonza confectionery. Imangowawonjezera iwo bwino, komanso imawonekeranso mwachangu ngati zonunkhira bwino paphokoso.

Mfundo ina inandidabwitsa. Mndandanda wake wa glycemic ndiwotsika, ndiye kuti, ndiwofunikira kuchepa thupi, othamanga, omanga thupi, chifukwa "umayenda" mthupi lonse kwanthawi yayitali. Nthawi yomweyo, zidatsimikiziridwa kuti samapereka kukhudzika kwanthawi yayitali, zomwe zimapangitsa munthu wosazolowereka "kuluma" nkhomaliro yake yaposachedwa ndi zopatsa mphamvu zochulukirapo.

Ubwino wopangira

Ngati mungagwiritse ntchito moyenera, mutha kupindula nazo:

• Kuchepetsa thupi ndikusunga magetsi wamba,
• Magazi osakhazikika
• Kuchuluka kwa insulini kotulutsa
• Enamel yamphamvu mano. Chikwangwani cha glucose ndizovuta kwambiri kuchotsa
• Kuchira msanga pambuyo poyamwa poizoni. Imaperekedwa kudzera mu chipatala ndi matenda,
• Kutalika kwa mchere monga fructose kumakhalabe chinyezi.

Amawonetsedwa kwa anthu omwe ali ndi chiyembekezo chakukula kwa matenda ashuga, koma ophatikizidwa kwa aliyense wonenepa kwambiri, chifukwa ndikosavuta kumasintha kukhala mafuta.

Choyipa Choyipa

Ngati glucose ndi gwero lamphamvu paliponse, ndiye kuti fructose sifunidwa ndi maselo aliwonse a thupi la munthu kupatula umuna. Kugwiritsa ntchito kosagwirizana kungapangitse kuti:

• Matenda a Endocrine
• Kuyambitsa njira za poizoni m'chiwindi,
• Kunenepa kwambiri
• Kukula kwa matenda amtima,
• Kuchepa kwa shuga m'magulu ochepera, omwe ali oopsa kuposa shuga,
• Kukweza uric acid.

Fructose imayamba kusinthidwa kukhala mafuta amthupi, ndipo pokhapokha, ngati pakufunika, ndikuchotsa thupi ndi maselowa. Mwachitsanzo, pamavuto kapena pochepetsa thupi, thanzi likakhala labwino.

Kodi mwapanga chiyani? Inemwini, ndinazindikira kuti sindingavulazidwe chifukwa chomwa shuga pang'ono ndi maswiti opangidwa ndi kuwonjezera kwake. Komanso, kusinthidwa kwathunthu kwa sucrose ndi fructose kumadzetsa vuto lakunyong'onong'ono: Ndimadya maswiti - amasinthidwa kukhala mafuta, ndipo popeza thupi silikukula, ndimadya zochulukirapo. Ndipo chifukwa chake ndidzakhala makina omwe amalimbikitsa mafuta. Ngakhale pamenepo sindimatchedwa kuti anti-bodybuilder, kapena chitsiru. Njira yolunjika yopita "Kunenepa komanso kusangalala."

Ndinaganiza kuti zonse zili bwino, koma pang'ono. Ndikupangira mkazi wanga kuti ayesere kuphika mukuwaphika ndikusunga, popeza iko kumasintha pang'ono kununkhira kwawo ndi kukoma kwawo, ndipo ndimakonda kudya. Komanso modekha!

Ndikukhulupirira kuti zonse zafotokozedwa bwino komanso ngakhale kusangalala pang'ono. Ndikhala wokondwa kuyankhapo komanso kulumikizana ndi nkhaniyo pa malo ochezera a pa Intaneti. Lembetsani, abwenzi, palimodzi tidzaphunziranso zatsopano. Bye!

Kusiyana pakati pa fructose ndi shuga

Suprose imakhudzana ndi zovuta zamafuta, zomwe ndi ma disaccharides. Njira zomwe shuga zimakhudzira thupi ndizosiyana kwambiri ndi shuga onse.

Ndibwino - fructose kapena shuga?

Kusiyana pakati pa kukoma sikungokulira kwambiri - chinthu ichi chimakhala ndi kutsekemera pang'ono pang'ono kuposa shuga wamba. Chidacho chilinso ndi zopatsa mphamvu zopatsa mphamvu. Poganizira kuti fructose imasandulika kukhala glucose kokha mwa kotala, palibe kukondoweza kwa malo omwe amakwaniritsidwa, chifukwa - kudya kwambiri komanso kunenepa kwambiri.

Shuga ikhoza kukhalanso yamitundu ingapo - yoyera yoyera komanso yosadetseka. Shuga ya brown imawonedwa kuti ndi yofunika kwambiri chifukwa imapangidwa kuchokera kwa nzimbe osati kukonzedwa, koma mwatsoka, izi siziri choncho. Shuga wa bulauni amatha kukhala ndi zosafunika zambiri zomwe zitha kukhala ndi zotsatira zoyipa mthupi.

Ngati tizingolankhula za bwino kugwiritsa ntchito fructose sweetener monga mankhwala ochepetsa thupi, ndiye kuti njirayi inali yotchuka kwambiri. Zinapezeka mwachangu kuti mukamadya fructose, njala imachuluka, zomwe zimakwiyitsa.

Zimakhudza mkhalidwe wamkamwa ndi mano, zimachepetsa mphamvu yotupa, komanso zimachepetsa kuopsa kwa zovuta, mogwirizana ndi izi, ndi gawo la zotchecha zambiri.

Ichi ndi chinthu chotchuka kwambiri pamakampani azakudya, ndipo mankhwala ambiri amakonzedwanso kuchokera pamenepo. Fructose imawonjezeredwa ndi madzi, mitsuko, madzi otumphuka. Chifukwa chakuti, monga sweetener, fructose imakhala ndi kutsekemera kwakukulu, imagwiritsidwa ntchito popanga zipolopolo mapiritsi ambiri, komanso ngati sweetener m'mitundu yambiri.

Zinthu zambiri zopangidwa ndi confectionery zopangidwa ndi mabungwe akuluakulu amakhalanso ndi fructose m'mapangidwe awo, zomwe zimachitika chifukwa cha kutsekemera kwakukulu kwa shuga wa zipatso poyerekeza ndi shuga wokhazikika.

Kodi fructose amabisala kuti?

Sindikulimbikitsa kuti musagwiritse ntchito fructose konse, izi ndizosatheka chifukwa chofunikira kudya tsiku lililonse zipatso ndi zipatso, zokhala ndi zinthu zambiri zothandiza, kuphatikiza zomwe zingakhale ndi geroprotectors, zomwe zitha kutalikitsa moyo wathu ndikuchedwa kuchepa. S shuga iyi imapezekanso anyezi, yam, artichok, yokhala ndi ma polyphenols othandiza. Koma sindikuletsa kuzigwiritsa ntchito ngati zotsekemera kapena zotsekemera, komanso kumwa kwambiri zipatso zotsekemera, timadziti ndi uchi. Zakudya zonsezi zimakhala ndi mafinya ambiri. Zachidziwikire kuti ndikutsutsana ndi zakudya zina zokhala ndi fructose. Ndiye gawo lalikulu la chimanga cham'madzi, ma mulass, tapioca manyuchi. Popeza ndiwotsekemera kuposa sucrose, nthawi zambiri amagwiritsidwa ntchito ngati zotsekemera m'makumwa, zakudya za ana, confectionery, koloko.

Thupi limatha kuyamwa zosaposa 50 g za fructose patsiku. Ndipo ngati mutatenga magalamu opitilira 30 nthawi imodzi, mwina sangatengeke ndi kupweteka m'matumbo akulu. Zonsezi zimatsogolera pakupanga kwambiri kwa mpweya. Kudya mlingo woterewu sikovuta. Zambiri, peyala pafupifupi pafupifupi 7 magalamu a fructose.

Menya m'chiwindi

Gawo la shuga m'thupi limapukusidwa kukhala glucose, kuvulaza kwake komwe kumadziwika bwino kwa aliyense, ndipo mafupawo ena onse amapita m'mafuta akhuta. Amayikidwa m'chiwindi kapena kunyamulidwa mthupi mwa ma lipoprotein otsika kwambiri, zomwe zimathandizira kukulitsa kwa atherosulinosis. Kafukufuku wasonyeza kuti fructose imathandiza kwambiri pakuwonjezera mafuta owonjezera m'chiwindi, komanso kukula kwa matenda otchedwa metabolic syndrome. Kunenepa kwambiri, mtundu wachiwiri wa matenda ashuga komanso kuwonongeka kwa mtima (atherosulinosis, matenda a mtima, matenda oopsa, ndi zina zambiri).

Phulani ku ubongo ndi mitsempha yamagazi

Amadziwika kuti fructose imagwira ntchito molakwika pakukula kwa matendawa. Zimathandizanso kukulitsa kukhumudwa ndi neurodegeneration (kuwonongeka ndi kufa kwa maselo amitsempha). Zotsatira zoyipa za fructose, osachepera mu dongosolo lamanjenje, zitha kuthana ndi kumwa kwa docosahexaenoic acid - ndi omega-3 fatty acid wopezeka makamaka m'mafuta amafuta.

Zotsatira zoyipa zoyipa za fructose, zomwe zimatchedwa non-enzymatic glycosylation, ndiye njira yayikulu yokalamba yamitsempha yamagazi ndi khungu. Fructose pankhaniyi ndiwogwira 10 kuposa glucose. Malo apakati pakati pawo ndi lactose - shuga mkaka.

Kwa amene fructose amakhala wowopsa

Anthu omwe ali ndi metabolic syndrome, gout, komanso amakonda, ayenera kukhala okhwima makamaka za fructose. Kafukufuku akuwonetsa kuti ngakhale zazing'ono, zimapangitsa kuchuluka kwa uric acid m'magazi, ndipo ndi 62% idawonjezera mwayi wokhala ndi gout. Kuchulukirapo kwa asidi kumayikidwa mu mafupa, kumayambitsa nyamakazi ndi kupweteka kwambiri, ndi impso, ndikupangitsa mapangidwe a miyala. Kuphatikiza apo, uric acid imawonjezera kuthamanga kwa magazi ndipo imathandizira pakupanga zolembera za atherosclerotic. Chifukwa chake, ndizomwe zimayambitsa chitukuko cha atherosulinosis.

Mwachidule, fructose imayambitsa zovuta zambiri kwa ziwalo zambiri ndi machitidwe amthupi. Uwu ndiye shuga wowopsa kwambiri.

Chidziwitso:

Nthawi zambiri zinthu zimakhala ndi shuga angapo nthawi imodzi. Kuphatikiza pa fructose, nthawi zambiri pamafunika sucose komanso glucose.

* Sucrose - monga amisiri amatitcha shuga wofala kwambiri kwa ife, wogulitsidwa monga shuga wonunkhira ndi shuga.Molecule ya sucrose ndi wopanga mamolekyulu awiri a shuga - fructose ndi glucose. Chifukwa chake, amatchedwa disaccharide (izi zitha kutanthauziridwa ngati shuga iwiri).

** Glucose, monga fructose, ndi monosaccharide - izi zitha kumasuliridwa ngati shuga imodzi (yoyamba).

*** Kuchuluka kwa shuga sikumaphatikizapo mashupi onse omwe atchulidwa pamwambapa, komanso ena ena - galactose, lactose, etc. Nthawi zambiri chiwerengero chawo chimakhala chochepa, ndipo sichinafotokozeredwe patebulopo. Chifukwa chake, kuchuluka kwa fructose, shuga ndi sucrose kungakhale kochepa kuposa kuchuluka kwa shuga.

Momwe shuga amaleredwera

Mkulu akalowa m'magazi, amathandizira kutulutsa insulini, timadzi tam'madzi tomwe timayendetsa timabowo tambiri.

Pamenepo, imathira poizoni nthawi yomweyo "mu ng'anjo" kuti isanduke mphamvu, kapena kusungidwa ngati glycogen mu minofu ndi chiwindi kuti mugwiritse ntchito 3.

Izi zikufotokozera kufunikira kwa chakudya chamagulu mu zakudya zamasewera, kuphatikiza minofu yambiri: mbali imodzi, zimapereka mphamvu zolimbitsa thupi, kumbali ina, zimapangitsa minofu kukhala "yofiyira", chifukwa gramu iliyonse ya glycogen yosungidwa m'misempha imamanga magalamu angapo madzi 10.

Thupi lathu limalamulira kwambiri shuga (glucose) m'magazi: pamene limatsika, ndiye kuti glycogen imawonongeka ndipo shuga wambiri amalowa m'magazi, ngati ndiwokwera, ndipo kudya mafuta ochulukirapo (glucose) kumapitirira, ndiye kuti insulin imatumiza zochuluka zawo kuti zisungidwe m'matumbo a glycogen mu chiwindi ndi minofu, pamene masitolo awa adzaza, ndiye chakudya chopatsa mphamvu ambiri amasintha kukhala mafuta ndi kusungidwa m'misika yamafuta.

Ndendende chokoma kwambiri ndi choyipa kwambiri chifukwa chochepetsa thupi.

Ngati mulingo wa glucose m'magazi ndi wocheperapo ndipo zakudya zamafuta sizimachokera mu chakudya, ndiye kuti thupi limatha kudzipanga kuchokera ku mafuta ndi mapuloteni, osati kuchokera kwa omwe amapezeka mu chakudya, komanso kuchokera kwa iwo omwe akusungidwa m'thupi 4.

Izi zikufotokozera catabolism ya minofu kapena kuwonongeka kwa minofuamadziwika pomanga thupi komanso makina oyaka mafuta Mukamachepetsa zakudya zopatsa mphamvu.

Kuthekera kwa catabolism ya minofu ndikwambiri kwambiri pakuuma kwa thupi pakudya chama carb otsika: mphamvu yokhala ndi zopatsa mphamvu zamafuta ndi mafuta yotsika ndipo mapuloteni a minofu amatha kuwonongeka kuti atsimikizire kugwira ntchito kwa ziwalo zofunika (bongo, mwachitsanzo) 4.

Glucose ndiye gwero lofunikira lamphamvu kwa maselo onse mthupi. Ikagwiritsidwa ntchito, mulingo wa insulin ya m'magazi umakwera, womwe umasuntha glucose m'maselo, kuphatikiza maselo a minofu, kuti amasanduke mphamvu. Ngati pali shuga wambiri, gawo lina limasungidwa monga glycogen, ndipo gawo lingasinthidwe kukhala mafuta

Kodi fructose amamwa bwanji?

Monga shuga, fructose imalowa mwachangu kwambiri.

Mosiyana ndi glucose, atatha kuyamwa kwa fructose shuga wamagazi amatuluka pang'onopang'ono ndipo sizitengera kulumpha lakuthwa mu insulin level 5.

Kwa odwala matenda ashuga omwe asokoneza insulin sensitivity, uwu ndi mwayi.

Koma fructose ali ndi gawo limodzi lofunikira polekanitsa.

Kuti thupi lizitha kugwiritsa ntchito fructose mphamvu, liyenera kusinthidwa kukhala glucose. Kutembenuka kumeneku kumachitika m'chiwindi.

Amakhulupirira kuti chiwindi sichitha kukonza ma fructose ambiri, ndipo, ngati pali zochuluka kwambiri mu zakudya, zochulukazo zimasinthidwa kukhala triglycerides 6, omwe adziwa zotsatira zoyipa zaumoyo, kuwonjezera chiwopsezo cha kunenepa kwambiri, mapangidwe a chiwindi chamafuta, etc. 9.

Malingaliro awa nthawi zambiri amagwiritsidwa ntchito ngati mkangano pamkangano "chovuta kwambiri ndi chiyani: shuga (sucrose) kapena fructose?".

Komabe, kafukufuku wina wasayansi akuti Katundu wowonjezera kuchuluka kwa triglycerides m'magazi amakhalanso ndi mawonekedwe a fructose, ndi sucrose, ndi glucose ndipo pokhapokha ngati zimwedwa mopitirira muyeso (zochulukirapo zama calorie ofunikira tsiku ndi tsiku), ndipo osati pamene gawo la ma calories limasinthidwa ndi thandizo lawo, mkati mwazovomerezeka za 1.

Fructose, mosiyana ndi glucose, samakulitsa kuchuluka kwa insulin m'magazi ndipo imachita pang'onopang'ono. Izi ndi mwayi kwa odwala matenda ashuga. Kuchuluka kwa ma triglycerides m'mwazi ndi chiwindi, omwe amatsutsidwa kuti ndi ovuta kwambiri ku fructose kuposa glucose, alibe umboni wowonekera.

Momwe sucrose imamwidwira

Sucrose amasiyana ndi fructose ndi glucose chifukwa ndi disaccharide, i.e. chifukwa cha kukopeka ziyenera kudulidwa mu glucose ndi fructose. Njira imeneyi imayamba m'kamwa, kumapitirira m'mimba ndipo imatha m'matumbo ang'onoang'ono.

Ndi shuga ndi fructose, zomwe zimachitika zafotokozedwa pamwambapa.

Komabe, kuphatikiza kwa shuga awa awiri kumabweretsa chidwi china: pamaso pa glucose, fructose yambiri imatengedwa ndipo insulin yambiri imakwera kwambiri, zomwe zikutanthauza kuwonjezeka kwakukulu kwa kuthekera kwamafuta 6.

Fructose yokha mwa anthu ambiri imagwira bwino ntchito, ndipo pamtundu wina, thupi limakana. Komabe, glucose akamadyedwa ndi fructose, kuchuluka kwake kumayamwa.

Izi zikutanthauza kuti mukamadya fructose ndi glucose (komwe ndi shuga), zotsatira zoyipa zaumoyo zitha kukhala zamphamvukuposa pomwe amadyedwa payokha.

Ku West, masiku ano madokotala ndi asayansi akuda nkhawa kwambiri ndi momwe anthu ambiri amagwiritsira ntchito "chimanga cha chimanga" pachakudya, chomwe ndi mitundu yosiyanasiyana ya shuga. Zambiri zasayansi zikuwonetsa kuvulaza kwake kwambiri thanzi.

Suprose (kapena shuga) amasiyana ndi glucose ndi fructose chifukwa ndi chophatikiza chake. Kuvulaza thanzi la kuphatikiza koteroko (makamaka pokhudzana ndi kunenepa kwambiri) kumatha kukhala koopsa kwambiri kuposa zigawo zake zokha

Nanga chabwino (chosavulaza): sucrose (shuga) ndi chiyani? fructose? kapena glucose?

Kwa iwo omwe ali ndi thanzi labwino, mwina palibe chifukwa chilichonse choopera mashuga omwe amapezeka kale pazinthu zachilengedwe: chilengedwe chimakhala chanzeru komanso zopanga zakudya m'njira yoti, kudya zokha, ndizovuta kwambiri kudzipweteka.

Zosakaniza mkati mwake ndizabwino, zimakhala zokhala ndi CHIKWANGWANI NDI Madzi ndipo ndizosavuta kudya.

Zovuta zamasamba (onse shuga patebulo ndi fructose) zomwe aliyense akukamba lero ndi chifukwa chakugwiritsa ntchito kwawo mochuluka kwambiri.

Malinga ndi ziwerengero zina, Western Western amadya pafupifupi 80 g shuga patsiku (kupatula zomwe zimapezeka kale pazinthu zachilengedwe). Izi ndi pafupifupi 16% yazakudya zonse zopatsa mphamvu zopatsa thanzi - kwambiri kuposa zomwe zakulimbikitsidwa.

World Health Organisation ikulimbikitsa kutenga zosaposa 5-10% zama calories kuchokera ku shuga. Izi ndi pafupifupi 25 g kwa akazi ndi 38 g kwa amuna 8.

Kuti zimveke bwino, timamasulira chilankhulo cha zinthu: 330 ml ya Coca-Cola muli pafupifupi 30 g shuga 11. Izi, mokhazikika, ndizomwe zimaloledwa ...

Ndikofunikanso kukumbukira kuti shuga amawonjezedwa osati pazakoma zotsekemera (ayisikilimu, maswiti, chokoleti). Itha kupezekanso mu "zokonda zokonda": msuzi, ketchups, mayonesi, mkate ndi soseji.

Zingakhale zabwino kuwerenga zolembedweratu musanagule ..

M'magulu ena a anthu, makamaka omwe ali ndi insulin sensitivity (odwala matenda ashuga), kumvetsetsa kusiyana pakati pa shuga ndi fructose ndikofunikira.

Kwa iwo, kudya fructose kumakhala koopsa kuposa shuga. kapena shuga wowona, popeza ali ndi index yotsika ya glycemic ndipo samatsogolera kukuwonjezeka kwa shuga m'magazi.

Chifukwa chake upangiri ndi uwu:

• muchepetsani, ndipo ndibwino kuchotsa kuchokera muzakudya zamtundu uliwonse zamkaka (shuga, fructose) ndi zinthu zokonzedwa zopangidwa ndi iwo zochuluka,
• osagwiritsa ntchito zokometsera zilizonse, chifukwa chowonjezera cha chilichonse chimadzaza ndi thanzi.
• pangani zakudya zanu kokha zakudya zonse zamagulu ndipo musawope shuga mumapangidwe awo: chilichonse chimakhala “chogwidwa” molingana ndi momwe.

Mitundu yonse ya shuga (onse shuga pathebulo ndi fructose) imakhala yovulaza thanzi mukamadyedwa kwambiri. Mawonekedwe awo achilengedwe, monga gawo lazinthu zachilengedwe, sizowopsa. Kwa odwala matenda ashuga, fructose imakhala yovulaza kuposa sucrose.

Pomaliza

Suprose, shuga ndi fructose onse amamva kukoma, koma fructose ndiye okoma kwambiri.

Mitundu yonse itatu ya shuga imagwiritsidwa ntchito m'thupi mphamvu: glucose ndiye gwero lamphamvu lamphamvu, fructose amasandulika kukhala glucose mu chiwindi, ndipo sucrose idagawika zonse ziwiri.

Mitundu yonse itatu ya shuga - shuga, frutose, ndi sucrose - imapezeka mwachilengedwe muzakudya zambiri zachilengedwe. Palibe mlandu uliwonse wogwiritsa ntchito.

Zowononga thanzi ndizochulukirapo. Ngakhale kuti kuyesayesa kumachitika kuti apeze "shuga wowopsa", kafukufuku wasayansi satsimikizira mosakhalitsa kuti alipo: asayansi amawona zotsatirapo zoipa zaumoyo akamagwiritsa ntchito mulingo waukulu kwambiri.

Ndikofunika kupeweratu kugwiritsa ntchito zotsekemera zilizonse, ndikusangalala ndi kukoma kwa zinthu zachilengedwe zomwe zimapezeka (zipatso, masamba).

Zida zapadera za fructose

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 podya kuchuluka kumeneku ndikofanana ndi komwe kunaperekedwa ndi magalamu 100 a shuga okhala ndi ma kilocalories 400.

Zochepa sizokwanira kuchuluka ndi zopatsa mphamvu za fructose, poyerekeza ndi shuga, zomwe zimafunikira kuti mumve kukoma kokoma, komanso momwe zimakhudzira enamel. Sichimapha.

Fructose ali ndi mphamvu ya maatomu monosaccharide wa maatomu asanu ndi limodzi ndipo ndi isomer ya glucose, ndikutanthauza, 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 yayitali. Vutoli lidakumana ndi mayeso ambiri ndipo litatha kuvomerezedwa kuti ligwiritsidwe ntchito. Fructose adapangidwa makamaka chifukwa cha kafukufuku wapamtima wa matenda ashuga, makamaka, kafukufuku wamafunso amomwe "amakakamiza" 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 posakhalitsa zinaonekeratu kuti zimapweteketsa thupi kwambiri kuposa kudziyimba nthawi zonse. Zotsatira zamaphunziro ambiri ndizochokera mu formula wa fructose, womwe umadziwika kuti ndiye wabwino kwambiri.

Pazinthu zamafakitale, fructose idayamba kupangidwa posachedwa.

Kodi maubwino ndi vuto la fructose ndi chiyani?

Mosiyana ndi ma analogu opanga, omwe adapezeka kuti ndi ovulaza, fructose ndi chinthu chachilengedwe chomwe chimasiyana ndi shuga wamba, yemwe amapezeka pazomera zosiyanasiyana za zipatso ndi 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. Choyipa cha kutsekemera ndikuti "mphindi yakukhathamira" ya kutsekemera imachitika patapita nthawi, zomwe zimayambitsa chiopsezo cha kumwa mosagwiritsidwa ntchito ndi 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.

Mapangidwe a shuga

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 kumakhala kocheperako 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.

Glucose ndi fructose

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.

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'mwazi.

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.