Ubwino ndi kuipa kwa kudya fructose a shuga

Fructose mu shuga amaloledwa ndi zoletsa ngati zotsekemera. Mlingo wake patsiku suyenera kupitirira 30 mpaka 40. Ndi kunenepa kwambiri, mafuta otupa a hepatosis, osakanizidwa ndi shuga, amasinthidwa ndi stevia, erythrol. Mukagwiritsidwa ntchito, zomwe zimapangidwanso zimathandizidwanso muzinthu za fructose - maswiti, confectionery, uchi, zipatso zouma.

Werengani nkhaniyi

Ubwino ndi kuvulaza kwa fructose mu shuga

Ubwino ndi kuvulaza kwa fructose mu shuga kumalumikizidwa ndi momwe zimakhudzira kagayidwe kazakudya zamafuta ndi mafuta. Ubwino:

ikakamizidwa, insulin siyofunikira,
pafupifupi kawiri okoma kuposa shuga, zomwe zikutanthauza kuti sizofunikira kupatsa kununkhira,
atamwa, palibe kulumpha kwa glucose m'magazi, index yake ya glycemic ndi 20, ndipo shuga wabwino ndi 100, shuga ndi 75,
imathandizanso kuledzera.
sichimakwiyitsa caries ndi matenda a periodontal.

Chidwi choyambirira cha izi zidapangitsa kuti fructose aperekedwe kuyesa 1 ndikulemba mitundu iwiri ya odwala ashuga, omwe amatsutsana ndi shuga, komanso kuwongolera thupi. Kenako zidapezeka kuti kwenikweni ndizosavulaza. Zoyipa za chida ichi ndi monga:

kunenepa
kuthamanga kwa magazi
palibe kumva kukomoka mutatha kudya, ndipo chilimbikitso chimakulitsidwa.
kuchuluka kwa cholesterol "yoyipa" ndi triglycerides m'magazi kumachulukitsa (chiopsezo cha atherosulinosis ndichambiri),
uric acid yambiri imapangidwa, yomwe imakwiyitsa gout ndi urolithiasis, imachulukitsa matenda a metabolic.

Ndipo nazi zambiri za uchi wa matenda ashuga.

Fructose m'malo mwa shuga a shuga

Fructose m'malo mwa shuga a shuga imagwiritsidwa ntchito, chifukwa:

imakhala ndi kukoma kopanda zowawa, zowawa,
ingagwiritsidwe ntchito kuphika, kusunga ndi kuphika, zomwe sizingatheke m'malo onse a shuga,
Zogulitsa nazo sizimapereka chiwopsezo chachikulu cha shuga.

Nthawi yomweyo, aliyense yemwe ali ndi matenda ashuga ayenera kukumbukira kuti fructose ndi chakudya chomwe chimalowa m'magazi, kulowa m'chiwindi ndikuyamba kuyambitsa machitidwe osokoneza bongo. Si onse omwe amakomera mtima.

Ofufuza ena amakhulupirira kuti ndibwino kudya mafuta ndi shuga kuposa fructose, ndipo ndikuwonjezereka kwa magwiritsidwe ake, mliri wa kunenepa kwambiri komanso matenda osokoneza bongo padziko lapansi zimagwirizanitsidwa.

Pofuna kuyamwa glucose, insulin ndiyofunikira, ndipo fructose imalowera m'magazi kudzera khoma lamatumbo ndikuyenda kupita ku chiwindi. Mwapang'onopang'ono, amasinthidwa kukhala glucose kale m'mimba, kenako amathandizira oxidize glucose. Izi ndi zopangira popanga mamolekyulu atsopano a glucose ndi minofu ya chiwindi. Koma zochuluka za fructose yomwe ikubwera imayamba kunenepa.

Zomwe muyenera kuganizira mukamadya fructose a shuga

Kudya zambiri za fructose mu shuga kumakulitsa matendawa. Izi zimayambika chifukwa cha kuchuluka kwa mafuta m'chiwindi, pansi pa khungu, kuzungulira ziwalo zamkati. Minofu ya Adipose imakhala ndi ntchito yake ya mahomoni. Mankhwala opangidwa ndi:

kuchuluka magazi
kusokoneza mayankho a minofu kumayendedwe kapena insulin,
chifukwa kutupa
kusokoneza ntchito ya impso ndi chiwindi.

Onerani kanemayo pa shuga Woyera ndi fructose wa matenda ashuga:

Mafuta ochulukirapo m'magazi amathandizira kupanga mapangidwe a atherosclerotic zolepheretsa magazi. Chifukwa chake arteriosulinosis imayamba ndikupita patsogolo ndi zotsatira zake - stroko, myocardial infarction, kuwonongeka kwamitsempha yam'munsi.

Pakukonzekera kwa fructose, uric acid yambiri imapangidwa. Amayikidwa mu mawonekedwe amchere mu periarticular minofu ndi aimpso, ndikupangitsa gout ndi urolithiasis. Koma izi sizoyipa zokhazo zomwe sizingachitike. Ulalo ndi:

imasokoneza kupanga mphamvu,
amaletsa mafuta kagayidwe,
ichulukitsa kuchepa kwa insulin,
imachepetsa chitetezo chokwanira
kumukhumudwitsa,
amawononga makoma a mtima.

Mapeto a maphunziro pazinthu za fructose anali mawu omaliza - ayenera kukhala m'zakudya zochepa. Zoipa zonsezi zimachitika ndikumwa kwambiri.

Makhalidwe ambiri a fructose

Odwala ambiri akudzifunsa ngati fructose ikhoza kudya mtundu wachiwiri wa shuga, phindu ndi kuvulazidwa ndi chiyani? Kuti muyankhe funsoli, muyenera kumvetsetsa kuti sweetener ndi chiyani, zomwe zili ndi kalori, glycemic index, komanso momwe zimakhudzira thupi la odwala matenda ashuga.

Fructose imapezeka muzomera zambiri, zambiri mwa maapulo, ma tangerine, malalanje ndi zipatso zina. Muli mbatata, chimanga ndi ndiwo zamasamba ena, motere, pamsika wamafuta, izi zimachokera kuchinthu chatsopano cha mbewu.

Fructose sikuti ndi disaccharide, koma monosaccharide. Mwanjira ina, shuga wosavuta kapena chakudya chofulumira, chomwe chimatha kutengeka m'matumbo amunthu popanda zina zowonjezera. Zopatsa mphamvu za calorie ndi 380 kilocalories pa 100 g ya mankhwala, glycemic index ndi 20.

Ngati fructose ndi monosaccharide, ndiye kuti shuga wamba wamba ndi disaccharide wopangidwa ndi mamolekyulu ake ndi mamolekyulu a shuga. Molecule ya glucose ikalumikizidwa ndi fructose, zotsatira za sucrose.

Kawiri ndikukoma ngati sucrose
Amalowa m'magazi pang'ono ndi pang'ono,
Izi sizitengera kumverera kwodzaza,
Zimakoma
Calcium siyiphatikizidwa pakugawa,
Sizikhudza zochita za ubongo wa anthu.

Ubwino wachilengedwe wa chinthu ndi wofanana ndi gawo lobadwa nalo la chakudya, lomwe thupi limagwiritsa ntchito kupeza mphamvu. Pambuyo mayamwidwe, fructose imasweka kukhala lipids ndi shuga.

Fomu yazomwezi siinawonetsedwe nthawi yomweyo. Fructose asanakhale wokoma, adachitapo maphunziro angapo asayansi. Kupatula kwa chinthuchi kunawonedwa mkati mwa kafukufuku wa matenda “okoma”. Kwa nthawi yayitali, akatswiri azachipatala adayesetsa kupanga chida chomwe chithandiza kupanga shuga popanda kutenga nawo insulin. Cholinga chake chinali kupanga cholowa m'malo chomwe sichikuphatikiza "kulowetsa insulin."

Choyamba, m'malo mwa shuga wochita kupanga adapangidwa. Koma posachedwa kuvulaza kwakukulu komwe akubweretsako kudawululidwa. Maphunziro ena apanga mtundu wa glucose, womwe masiku ano umatchedwa njira yabwino yothetsera vutoli.

Maonekedwe a Fructose siosiyana kwambiri ndi shuga wamba - ufa woyera wamakristalo.

Imasungunuka bwino m'madzi, simataya katundu wake nthawi ya kutentha, imadziwika ndi kukoma kokoma.

Kuchuluka kwa matenda a shuga a shuga

Popanda kuvulaza thupi, fructose mu shuga imatha kukhala 40. Izi zimagwira kwa odwala omwe ali ndi thupi lozama, ndikungochulukirapo kapena kukonda kunenepa, mlingo womwe umalimbikitsidwa umachepetsedwa mpaka 20-30 g. , makamaka zipatso zouma, uchi, timadziti tili ndi zambiri zake. Chifukwa chake, zoletsa zimakhazikikiranso pazakudya izi.

Mukamawerenga kuchuluka kwa insulin, zimadziwikanso kuti 1 XE ili ndi 12 g.Caloric ya 100 g ya fructose imakhala yofanana ndi shuga wangwiro - 395 kcal.

Magetsi ndi Mapangidwe: Kusiyanako

Poyerekeza monosaccharide ndi zakudya zina, mawu omaliza adzakhala osapindulitsa. Ngakhale zaka zingapo zapitazo, asayansi ambiri adatsimikizira kufunika kwa chinthuchi mu shuga.

Zonunkhira zazikulu zimaphatikizapo fructose ndi sucrose. Mwakutero, palibe mgwirizano pa chinthu chabwino kwambiri. Ena amakonda kudya sucrose, pomwe ena amati zabwino za fructose.

Onse a fructose ndi sucrose ndi zinthu zoyipitsa za sucrose, chokhacho chachiwiri chimakhala ndi kukoma kochepa. Panthawi ya chakudya chamafuta, fructose samapereka zotsatira zomwe amafunikira, koma sucrose, m'malo mwake, imathandizira kubwezeretsanso thupi.

Mitundu yapadera yazinthu:

Fructose imayamba kuphwanya enzymically - ma enzyme ena m'thupi la munthu amathandizira pamenepa, ndipo glucose amafunika kuti insulini imwenso.
Fructose sangathe kulimbikitsa kukula kwa mphamvu ya mahomoni, yomwe imawoneka kuti ndi yofunika kuphatikiza.
Kulephera pambuyo pakumwa kumayambitsa kusasangalala, kumakhala ndi kalori yambiri ndipo "imafunikira" calcium kuti igwe m'thupi.
Sucrose amathandizanso ku ubongo.

Poyerekeza zakudya kwa chakudya cham'mimba, fructose sichithandiza, koma shuga abwezeretsa magwiridwe antchito a thupi. Ndi vuto la kuperewera kwa zakudya m'thupi, Zizindikiro zosiyanasiyana zimawonedwa - kugwedeza, chizungulire, thukuta lomwe likuwonjezeka. Ngati pakadali pano mutadya kena kake lokoma, ndiye kuti boma limasintha msanga.

Komabe, muyenera kukumbukira kuti ngati mbiri yakale ya kapamba (ulesi wa kutupa kwa kapamba), muyenera kusamala kuti musayambitse matenda osachiritsika. Ngakhale monosaccharide sichikhudzana ndi kapamba, ndibwino "kukhala otetezeka".

Suprose samakonzedwa mwachangu mthupi, kugwiritsa ntchito mopitirira muyeso ndi chimodzi mwazomwe zimayambitsa kunenepa kwambiri.

Kodi fructose mwa amayi apakati omwe ali ndi matenda ashuga

Mutha kugwiritsa ntchito fructose kwa amayi apakati omwe ali ndi matenda ashuga, koma kuchuluka kwake sikuyenera kupitirira 30. Kumwa ndi kuwonjezera kwa shuga zipatso kumachepetsa kuwonetsa kwa toxosis yoyambirira. Koma ndi kulemera msanga, ndikulimbikitsidwa kuti musankhe shuga wina wachilengedwe (mwachitsanzo, stevioside, Yerusalemu artichoke syrup, erythrol).

Ubwino wopangira

Fructose ndi shuga wachilengedwe yemwe amapezeka pogwiritsa ntchito uchi, zipatso, zipatso. Shuga ali ndi zovuta zina. Izi zimaphatikizapo mankhwala opatsa mphamvu kwambiri, omwe m'kupita kwa nthawi angayambitse mavuto azaumoyo.

Fructose ndi wokoma kwambiri kuposa shuga wonenepa, motero, motsutsana ndi momwe amamwa, tikulimbikitsidwa kuti muchepetse maswiti ena. Ngati kale wodwalayo amamwa tiyi ndi supuni ziwiri za shuga, ndiye kuti azichita izi ndi zotsekemera, koma gawo lokoma kwambiri lidzalowa kale m'thupi.

Mapangidwe a shuga amatha kusintha shuga. Zinafika poti izi zimachotsera kufunikira kwamakonzedwe a insulin. Ngati gawo linalake likulowerera m'magazi, kufunikira kwa chithandizo cha ma hormone kumachepetsedwa kwambiri. Zikondazo sizifunika kutulutsa mahomoni, motero, zimachotsa katundu wambiri.

Mapindu a fructose ndi awa:

Sizikhudza enamel ya mano, motero, chiopsezo cha kuwola kwa mano amachepetsedwa,
Ili ndi mphamvu zambiri,
Kuchulukitsa mphamvu zathupi,
Imapereka zotsatira za adsorbent, zomwe zimathandizira kuthetsa ziwopsezo, nikotini, zitsulo zolemera.

Chifukwa cha izi, ziribe kanthu momwe zakudya ziliri zovuta, kuthekera kwa kudya zinthu kumakupatsani mwayi wochita zinthu zatsiku ndi tsiku popanda kutaya mphamvu.

Ndi matenda 2 a shuga, muyenera kutsatira zakudya zinazake, kuwunika kuchuluka kwa zopatsa mphamvu. Ngati muphatikiza ndi fructose menyu, ndiye kuti muyenera kusamala kwambiri, chifukwa ndizotsekemera kwambiri, chifukwa chake, monosaccharide imatha kupititsa patsogolo kulemera kwa thupi.

Izi ndichifukwa choti zotsekemera zambiri zimalowa m'magazi, kumverera kwadzaza, kotero wodwala woyamba amadya kwambiri kuti asamve njala.

Zopanga Zachilengedwe za shuga

Zinthu zachilengedwe za fructose za shuga zilinso pamndandanda wazinthu zochepa. Mwachitsanzo, manyuchi a chimanga amapezeka pafupifupi mu chakudya ichi, shuga ndi uchi ndi 50 ndi 41%, motero, masiku, nkhuyu ndi zoumba pafupifupi 30%. Zonsezi zimayambitsa kuwonjezeka kwa shuga wamagazi chifukwa cha glucose yemwe ali mkati, ndipo pakukonzekera ma fructose, chakudya chamafuta ndi odwala matenda ashuga amasokonezedwanso. Chifukwa chake, ayenera kupatulidwa kwathunthu kuzakudya.

Zochepa zomwe zili ndi shuga wa zipatso ndi masamba ndi mtedza, bowa ndi nyemba, amadyera. Malo abwino okhala otetezeka a fructose ndi zipatso ndi zipatso zopanda zipatso. Ndiwothandiza kwambiri mwatsopano, ndiye kuti mavitamini, michere ndi michere yambiri yazakudya zitha kusintha njira za metabolic. Kuphatikiza uku, fructose ndi gwero labwino lamphamvu.

Kodi ndizotheka kuti aliyense adye zakudya za fructose za shuga

Mutha kuwonjezera fructose pazakudya za matenda ashuga, ngati palibe matenda:

tsankho
kulephera kwa chiwindi
matenda a impso, kuphatikizapo matenda ashuga,
gout, okwera uric acid m'magazi,
kuchuluka kwa mafuta m'chiwindi kapena kapamba,
kunenepa
shuga wamkulu mellitus (shuga pamwamba 13 mmol / l), matupi a ketone mumkodzo, magazi,
kulephera kwa mtima (edema, tachycardia, kupuma movutikira, kukulitsa chiwindi).

Masamba a Fructose a shuga: Zabwino ndi Zabwino

Maswiti a Fructose mu shuga amatchuka kwambiri. Otsatsa adabwera ndi njira yodzakwezera, kuwonetsa kuti malonda alibe shuga. Chifukwa chake, wogula amapanga malingaliro abodza osavulaza, opindulitsa. Mukawerenga mosamala zomwe zikuchokera, zimapezeka kuti sizowopsa, ndipo nthawi zina zimatsutsana ndi anthu odwala matenda ashuga kuposa shuga wamba.

Feketi Maswiti a shuga

Maswiti pa fructose mu shuga amatha kwambiri-kalori, amawonjezeranso shuga, molasses, maltodextrin. Zinthu zonsezi zimakhala ndi mndandanda wokwera kwambiri wa glycemic. Kugwiritsa ntchito kwawo kumapangitsa kuchuluka kwa shuga m'magazi. Simuyenera kudya zoposa 1 chidutswa cha maswiti ogulidwa patsiku, ngakhale kuti cholembera chikuwonetsa kuti apangidwira odwala matenda ashuga.

Fructose halva a shuga

Popanga halva pa fructose kwa odwala matenda ashuga, mbewu ndi mtedza amagwiritsidwa ntchito. Ali ndi index yotsika ya glycemic, ali ndi mafuta ambiri osakwaniritsidwa amafuta, mavitamini osungunuka a mafuta, fiber. Chifukwa chake, kutsekemera koteroko kumaloledwa, koma chizolowezi chake cha tsiku ndi tsiku sichiyenera kukhala chachikulu kuposa 30 g.

Pogula, muyenera kutchera khutu kuti utoto kapena mankhwala osawonongeka asaphikidwe mukaphika.

Pangani Mapiritsi A shuga

Mukamagula fructose waffles a shuga, muyenera kukumbukira kuti nthawi zonse amakhala ndi ufa woyera, mafuta a confectionery, emulsifier, molasses, flavourings. Chifukwa chake, izi sizingawoneke zothandiza. Nthawi yomweyo, ndizokoma kwambiri, ndizosavuta kudya kuposa momwe zimayenera (chidutswa chimodzi patsiku). Ndikulimbikitsidwa kuti musagule mopitilira kamodzi pamwezi.

Masamba a odwala matenda ashuga

Zidzafunika:

theka la kapu ya nthanga za mpendadzuwa,
gawo limodzi mwa magawo atatu a magalasi a nthomba, nthangala za poppy, nthangala za sesame,
nthochi yaying'ono
supuni ya fructose
cocoa ufa ndi masamba a coconut 20 ga kukonkha.

Mbewuzo zimakhala pansi ndi chopukusira khofi, nthochi imasenda ndikusenda ndi fructose. Zida zonse zimalumikizana ndikupanga mipira yolingana ndi mtedza. Theka limakulungidwa mu cocoa, ndipo lachiwiri limakhala ufa wa coconut. 4-6 maswiti oterowo amaloledwa patsiku.

Ma cookie athanzi

Kwa iye mudzamufuna:

kapu ya oatmeal
theka la kapu ya oatmeal (pakalibe, mutha kupukusira masamba ake pa cholembera khofi),
kapu ya kefir,
mafuta masamba - 30 ml,
dzira limodzi
mbewu za fulakesi - supuni,
ufa wophika mtanda - supuni,
sinamoni - theka la supuni,
fructose - supuni.

Flakes imadzazidwa ndi kefir ndikusiyidwa kwa maola 1.5. Kenako amathira dzira, mafuta ndi fructose, lomwe kale amasungunuka supuni yamadzi. Zinthu zonse zouma zimasakanizidwa ndikuphatikizidwa ndi kefir misa. Pindulani bwino ndikufalitsa ndi supuni pamphika wa silicone mu uvuni kapena pepala la mafuta ambiri. Kuphika kwa mphindi 35 pa madigiri 180.

Sorbitol kapena fructose ya matenda ashuga: ndibwino

Mukamasankha fructose kapena sorbitol chifukwa cha matenda ashuga, muyenera kudziwa kusiyana kwawo kwakukulu:

fructose ilibe kukoma, koma sorbitol imangotanthauza kulawa,
onse amapezeka muzakudya, ndiko kuti, amagwirizana ndi shuga yachilengedwe,
pali sorbitol yochulukirapo mu phulusa lamapiri ndi maapulo, ndi fructose mumphesa ndi uchi,
fructose ndiwotsekemera kuposa shuga ndi 1.5, ndipo sorbitol imakhala yofooka - mphamvu yake ndi 0,6,
calorie sorbitol wotsika (260 kcal pa 100 g)
onse ali ndi katundu wosungika - mutha kuwaphika mafuta ophika ndi zakudya.
sorbitol ndi mowa wa polyhydric, sikuti wopatsa mphamvu, insulin siyofunikira pakuyamwa kwake.

Sorbitol ali ndi tanthauzo la choleretic. Ngati mupitilira zomwe mwalimbikitsa (30-35 g patsiku), ndiye kuti kumatuluka, kuwungunuka, kupweteka, kutsegula m'mimba. Katunduyu, ngati akugwiritsidwa ntchito nthawi yayitali, amalimbikitsa chiwonetsero cha zovuta za matenda a shuga, chifukwa chimadziunjikira mchimake m'mitsempha ndi m'maso a diso.

Ndipo nazi zambiri za kombuch mu shuga.

Fructose amagwiritsidwa ntchito ngati shuga. Ubwino wake ndi chisonyezo chotsika cha glycemic, mawonekedwe amakomedwe. Kubwezeretsa kwakukulu ndikuphwanya mafuta kagayidwe, kulemera kowonjezera muyeso wololedwa (30-30 g). Muyenera kuganizira za kukhalapo kwake mu zinthu zachilengedwe, komanso maswiti, omwe ali ndi matenda ashuga. Ngati njira ina, mutha kugwiritsa ntchito stevia, erythrol, ndikupanga maswiti ndi ma cookie inunso.

Madokotala adavomereza komanso adalimbikitsa Kombucha chifukwa cha matenda ashuga. Kupatula apo, zopindulitsa zake ndizofunikira pantchito ya ziwalo zamkati, komanso mawonekedwe. Koma sikuti aliyense angathe kumwa, ndi mtundu 1 ndi mtundu 2 pali zoletso zina.

Kudya ndi matenda a shuga sikulimbikitsidwa monga choncho, ngakhale mupindule bwanji. Popeza ili ndi mafuta ochulukirapo omwe amalimbitsa kuchuluka kwa glucose, makamaka ndi matenda a shuga a 2, palinso zovuta zina. Ndiziti zomwe zimatengedwa ngati zabwino kwambiri - mgoza, kuchokera ku mthethe, laimu? Chifukwa chiyani kudya ndi adyo?

Amaloledwa kudya ma currants mu shuga, ndipo amatha kukhala ndi mtundu 1 ndi 2. Red imakhala ndi vitamini C wocheperako kuposa wakuda. Komabe, mitundu yonse iwiri ithandiza kukhalabe chitetezo chokwanira, kulimbitsa makhoma amitsempha yamagazi. Tiyi ya masamba ndiyothandiza.

Kodi ndizotheka kudya zamatcheri a shuga. Zoletsa mwamphamvu kuti mugwiritse ntchito ndi 1 ndi 2. Zothandiza zimatcheri a shuga. Mlingo wovomerezeka, glycemic index ya zipatso.

Zipatso za shuga zimakhudza ziwalo zambiri. Komabe, ndikofunikira kukumbukira kuti ndi mtundu 1 ndi mtundu 2 wonenepa kwambiri tikulimbikitsidwa kuti muzigwiritsa ntchito azisanu. Ndi matenda ati a shuga omwe saloledwa? Kodi mabulosi abwino kwambiri ati kwa matenda ashuga?

Katundu woipa

Amakhulupirira kuti mankhwalawa ndi othandiza kokha pamitundu yaying'ono. Mwachitsanzo, ngati mumamwa kapu ya zipatso zam'madzi, thupi lidzalandira kuchuluka kofunikira, koma ngati mumadya ufa wam'masitolo, izi zimatha kudzetsa mavuto akulu azaumoyo. Popeza kugwiritsidwa ntchito kwa chipatso chimodzi ndi supuni ya kapangidwe kake sikungafanane.

Kugwiritsa ntchito monosaccharide kwambiri kumabweretsa kuti gawo likakhazikika m'chiwindi, limayikidwamo momwe limapangidwira lipids, zomwe zimapangitsa kuti mafuta azikhala ndi hepatosis. Zachidziwikire, matendawa amatha kupezeka chifukwa cha zifukwa zina, mwachitsanzo, motsutsana ndi zomwe zimachitika pakudya shuga wamba.

Asayansi atsimikizira kuthekera kwa monosaccharide kukhudza kagayidwe kazinthu ka leptin - kamayambitsa kukhudzika kwadzalo. Ngati pali kuchuluka kochepa, ndiye kuti munthu nthawi zonse amafuna kudya, ngati zomwe zili zili bwino, ndiye kuti anthu amadzazidwa mokhazikika, kutengera zaka, thupi komanso kusungidwa kwa chakudya. Anthu ochulukirapo amatha kudya maswiti okhala ndi fructose, momwe mumafunira zakudya zambiri, zomwe zimabweretsa mavuto osaneneka azaumoyo.

Gawo la monosaccharide wopezeka m'thupi la munthu limasandulika kukhala glucose, yomwe imawoneka ngati mphamvu yangwiro. Chifukwa chake, kuti mumvetse izi, mumafunikirabe insulini. Ngati ndizosowa kapena ayi, ndiye kuti zimakhalabe zopanda vuto, ndipo izi zimangobweretsa shuga.

Chifukwa chake, kuvulaza kwa fructose kuli mum mfundo izi:

Zimatha kusokoneza chiwindi ndikuwongolera kukulitsa kwa hepatosis yamafuta amkati.
Kuchulukitsa kuchuluka kwa cholesterol ndi triglycerides m'thupi.
Zimawonjezera kuchuluka kwathunthu kwa thupi.
Ma blocks a leptin.
Zimakhudza phindu la glucose. Mukamadya fructose, ma spikes a m'magazi samatha.
Fructose, monga sorbitol, imayambitsa chitukuko cha matenda amkati.

Kodi ndizotheka kuchepetsa thupi pa fructose? Slimming ndi monosaccharide ali ndi zero, chifukwa ali ndi zopatsa mphamvu. Sinthani shuga pang'onopang'ono ndi zinthu izi - ndiye kuti musinthe "awl wa sopo."

Kodi fructose amatha kudya nthawi yapakati? Amayi omwe ali pachiwopsezo chokhala ndi chiwopsezo cha matenda a carbohydrate metabolism, makamaka ngati wodwalayo anali wonenepa kwambiri asanakhale ndi pakati. Potere, mankhwalawa amatsogolera ku mapaundi owonjezera, omwe amawonjezera mwayi wokhala ndi matenda a shuga.

Monosaccharide ili ndi zabwino komanso zowawa zake, kotero payenera kukhala muyeso mu chilichonse. Kuledzera kwambiri sikuopsa kwa odwala matenda ashuga okha, komanso kwa anthu athanzi labwino.

Mapangidwe a shuga

Fructose ya anthu odwala matenda ashuga ali ndi chitsimikizo chophatikizika - ndi mankhwala omwe amakhala ndi mtundu wocheperako wa glycemic, chifukwa chake, mu mtundu woyamba wa matendawa, kuyimitsidwa kwakumwa pang'ono kumaloledwa. Kuti mugwire ntchito imeneyi, mumafunikira insulin yokwanira kasanu.

Monosaccharide sichithandiza pakukula kwa chikhalidwe cha hypoglycemic, chifukwa zinthu zomwe zili ndi izi sizipangitsa kuti pakhale kusiyana kwakukulu pamagulu a shuga, omwe amafunika pankhaniyi.

Ndi matenda 2 a shuga, njira za kabohaidreti zimasokonekera, motero zakudya za anthu odwala matenda ashuga ndizochepa kwambiri. Monosaccharide imalowa ndi maselo a chiwindi, pomwe amasinthidwa kukhala ma lipid acids, mwanjira ina, mafuta. Chifukwa chake, kumwa motsutsana ndi matenda a shuga kungayambitse kunenepa kwambiri, makamaka popeza wodwalayo amakonda kuchita izi.

Pakadali pano, fructose samachotsedwa pamndandanda wa zotsekemera zomwe zimaloledwa kudya shuga. Izi zidapangidwa ndi World Health Organisation. Malinga ndi njira zamakono zomwe zotsekemera za shuga zimakwaniritsa, fructose siyabwino, chifukwa chake shuga sangasinthidwe nawo.

Monga momwe machitidwe awonetsera, palibe mgwirizano pa mwayi wophatikizira fructose menyu a shuga. Chifukwa chake, titha kunena kuti kugwiritsa ntchito ndikuloledwa, koma ochulukirapo. Ponena za monosaccharide, mawu akuti "ayenera kukhala, koma mosamala kwambiri" ayenera kutsatiridwa.

Zomwe zimachitika tsiku lililonse kwa munthu wodwala matenda ashuga sizaposa 35 g. Kugwiriridwa kumapangitsa kuti munthu akhale ndi thupi lolemera, zomwe zimapangitsa kuti magazi asamayende bwino.

Zambiri pa fructose zimaperekedwa mu kanema munkhaniyi.