Mndandanda wazakudya za fructose mu chakudya

Mu dikishonale iliyonse ya ma encyclopedic mungapeze malongosoledwe a fructose, omwe amati chinthu ichi ndi monosaccharide, kapena,, chophatikiza, ndichopanga zamagulu opezeka m'zamoyo zonse. Nanga ndi zakudya ziti zomwe zimakhala ndi shuga kapena zipatso?

Zakudya zamafuta zaulere zimapezeka mu zipatso ndi zipatso zokoma. Chifukwa chake, fructose amatchedwanso shuga wa zipatso - chinthu chotsekemera chomwe chimapezeka mu zipatso, chomwe chimachokera.

Shuga yamtunduwu ndiye chinthu chotsekemera kwambiri. Zopatsa mphamvu zake zopatsa mphamvu ndi 380 kcal pa 100 g ya mankhwala. Nanga ndi zakudya ziti zomwe zimakhala ndi fructose? Shuga wamkulu wa zipatso amapezeka muzakudya monga:

Tcherani khutu! Gome limawonetsa zomwe zili ndi fructose ndikuwerengedwa kwa kuchuluka kwa shuga pa 100 g ya mankhwala.

Dziwani kuti mtundu uwu wamafuta ukhoza kukhalabe ndi mikhalidwe yakeyabwino kwa miyezi isanu ndi umodzi.

Ndikofunikira kudziwa kuti, ndicholinga chake, umuna ndi chiwindi chokha ndizomwe zimatha kugwiritsa ntchito monosaccharide iyi. Chifukwa chake, shuga ya zipatso amalowetsedwa mwanjira yachilendo.

Timalowetsedwa m'matumbo am'mimba, fructose imatengedwa mwachangu, kuchuluka kwake kumayamwa ndi maselo a chiwindi. Ndi chiwalo ichi momwe machitidwe ake amasinthidwe kukhala mafuta acids acids amachitika. Zotsatira zake, kunyamula mafuta komwe kumalowa m'thupi kumatsekedwa, chifukwa chomwe amachiyimitsa.

Mafuta a glycemic a shuga omwe ali muzinthu monga zipatso, poyerekeza ndi shuga kapena shuga wosavuta, ndi ochepa. Ndiye kuti, insulini ndi yosafunikira kuti imidwe, koma ichi chimakhala chifukwa chamasulidwe ake.

Kuphatikiza apo, ndi ochepa mphamvu yokha ya fructose yomwe ikhoza kusintha kuchuluka kwa shuga, zomwe thupi la munthu limawona ngati chisonyezo cha kukodzedwa. Chifukwa chake, kugwiritsa ntchito kwambiri kuchuluka kwa fructose kumatha kukwaniritsa thupi.

Ichi chimakhala chifukwa chomwe fructose amalowa m'maselo a thupi mwanjira inayake amayesa kusintha shuga ndi mafuta.

Zotsatira zake, glucose nthawi zambiri samakwanira kubwezeretsanso mphamvu, ndipo mafuta saphwanyidwa, koma amakhala osasankhidwa.

Mchere wazipatso ndi wofunikira kwambiri ngati mukufunikira kubwezeretsanso mphamvu zanu. Komanso, zikaledzera, shuga siziwonjezeka kwambiri.

M'malo mwake, kuchuluka kwa uric acid kumawonjezeka, kotero kuti thupi limadzaza ndi ma antioxidants ena.

Tcherani khutu! Poyerekeza ndi shuga womatha mutatha kudya fructose, mwayi wopanga ma caries mkamwa umachepetsedwa kwambiri.

Ngakhale magwero achilengedwe komanso pafupifupi 100% yogwira fructose, ndipo makamaka, zowonjezera zake zimakhala zowopsa pa thupi la munthu. Choyamba, izi zimachitika chifukwa cha mawonekedwe ake.

Kugwiritsa ntchito shuga mwazipatso kumapangitsa kuti kunenepa kwambiri, chifukwa kumalowa m'malo mwa mafuta ena, ndichifukwa chake otsiriza amayamba kudziunjikira m'thupi. Kuphatikiza apo, fructose imapangitsa chidwi chodzaza, chifukwa chomwe munthu amatumizira, chomwe chimakhudzanso thanzi lake.

Zotsatira zake, zimapezeka kuti chakudya chamtunduwu ndi chakudya chachilengedwe, chomwe chifukwa cha mawonekedwe ake apadera chimatha kuchepetsa shuga. Izi zimachepetsa mwayi wokhala ndi mapaundi owonjezera m'chiuno ndipo zimachepetsa kwambiri chiopsezo cha matenda ashuga, nthawi imodzimodzi ikwaniritsa thupi ndi mphamvu yofunikira.

Komabe, m'malo mwa zabwino zotere mukamadya shuga wazipatso, munthu kumlingo wake amanyenga thupi lake.

Ndipo pakupita nthawi, thupi lake limayamba kumvetsetsa za kutsimikizika kwamtunduwu wa shuga, chifukwa cha zomwe matenda osiyanasiyana amakula.

Koma sikuti zonse ndizophweka, zifukwa zazikulu sizogwirizana kwathunthu ndi kugwiritsa ntchito fructose. Chakudya, kapena, zipatso ndi shuga za zipatso zaulere, ndizopanda pake ngati kuti sizingatheke. Mtolo uwu ndi ulusi wazomera, womwe umakhala pakati pa thupi la munthu ndi shuga.

Ndipo ngakhale kuti zinthu izi sizimakumwa ndi matumbo, zimayang'anira kuyamwa kwa fructose. Ndiye kuti, ulusi wazomera ndi zinthu zomwe zimateteza thupi ku kuchuluka kwa shuga wa zipatso, kuti thupi lisavulazidwe.

Ndiye kodi chakudya chamafuta chimakhala ndi phindu lotani ndipo amatha kudya zochuluka motani?

Pogwiritsa ntchito mawu odziwika bwino kuti fructose ndi othandiza komanso osavulaza konse, adayamba kugwiritsa ntchito muyeso wambiri, m'malo mwake ndi zotsekemera zonse.

Koma ambiri amaiwala kuti shuga wopanda zipatso ndi mankhwala enaake. Chifukwa chake, kugwiritsa ntchito monosaccharide iyi kudzakhala kothandiza pokhapokha mutaphatikiza ndi zigawo za ballast komanso modekha.

Chifukwa chake, pakagwiritsidwe ntchito molakwika, zoperewera za fructose ndizotsatirazi:

Fructose komanso mowa ukalowa m'chiwindi chimadzaza thupi, ndipo izi zimasokoneza magwiridwe ake.
amathandizira kukulitsa kuchuluka kwa mafuta a visceral (mkati),
kudziwa zotumphukira machitidwe insulin ndi chakudya kagayidwe kachakudya,
kuchuluka kwa kupitirira kwa mtima pathologies chifukwa m'malo a shuga ndi fructose.

Zinthu zoyipa izi zimatha kubweretsa zovuta chifukwa chogwiritsa ntchito sizigwiritsidwa ntchito moyenera. Kuchokera pazomwe tafotokozazi, titha kunena kuti shuga ya zipatso ndizothandiza kwambiri kwa anthu.

Komabe, imakhala yofunikira pokhapokha ngati ikugwiritsidwa ntchito mwaulere, ndiye kuti ikapezeka mu zipatso ndi zipatso, koma osatinso zotsekemera, koma monga chakudya.

Pazifukwa izi, ngati mukufuna kudya china chokoma, ndibwino kusinthitsa zinthu za confectionery: makeke, makeke, waffles m'malo mwake ndi zipatso zatsopano, chifukwa ndi okhawo amene ali ndi "fructose" yolondola.

Kodi fructose imalowa bwanji m'thupi la munthu?

Ndikofunikira kudziwa kuti, ndicholinga chake, umuna ndi chiwindi chokha ndizomwe zimatha kugwiritsa ntchito monosaccharide iyi. Chifukwa chake, shuga ya zipatso amalowetsedwa mwanjira yachilendo.

Ichi chimakhala chifukwa chomwe fructose amalowa m'maselo a thupi mwanjira inayake amayesa kusintha shuga ndi mafuta.

Zotsatira zake, glucose nthawi zambiri samakwanira kubwezeretsanso mphamvu, ndipo mafuta saphwanyidwa, koma amakhala osasankhidwa.

Kodi shuga wa zipatso amakhala wabwino bwanji?

Mchere wazipatso ndi wofunikira kwambiri ngati mukufunikira kubwezeretsanso mphamvu zanu. Komanso, zikaledzera, shuga siziwonjezeka kwambiri.

M'malo mwake, kuchuluka kwa uric acid kumawonjezeka, kotero kuti thupi limadzaza ndi ma antioxidants ena.

Tcherani khutu! Poyerekeza ndi shuga womatha mutatha kudya fructose, mwayi wopanga ma caries mkamwa umachepetsedwa kwambiri.

Kodi shuga ya zipatso imakhala yoyipa bwanji mthupi?

Ngakhale magwero achilengedwe komanso pafupifupi 100% yogwira fructose, ndipo makamaka, zowonjezera zake zimakhala zowopsa pa thupi la munthu. Choyamba, izi zimachitika chifukwa cha mawonekedwe ake.

Komabe, m'malo mwa zabwino zotere mukamadya shuga wazipatso, munthu kumlingo wake amanyenga thupi lake.

Ndipo pakupita nthawi, thupi lake limayamba kumvetsetsa za kutsimikizika kwamtunduwu wa shuga, chifukwa cha zomwe matenda osiyanasiyana amakula.

Ndiye kodi chakudya chamafuta chimakhala ndi phindu lotani ndipo amatha kudya zochuluka motani?

Pogwiritsa ntchito mawu odziwika bwino kuti fructose ndi othandiza komanso osavulaza konse, adayamba kugwiritsa ntchito muyeso wambiri, m'malo mwake ndi zotsekemera zonse.

Chifukwa chake, pakagwiritsidwe ntchito molakwika, zoperewera za fructose ndizotsatirazi:

Fructose komanso mowa ukalowa m'chiwindi chimadzaza thupi, ndipo izi zimasokoneza magwiridwe ake.
amathandizira kukulitsa kuchuluka kwa mafuta a visceral (mkati),
kudziwa zotumphukira machitidwe insulin ndi chakudya kagayidwe kachakudya,
kuchuluka kwa kupitirira kwa mtima pathologies chifukwa m'malo a shuga ndi fructose.

Komabe, imakhala yofunikira pokhapokha ngati ikugwiritsidwa ntchito mwaulere, ndiye kuti ikapezeka mu zipatso ndi zipatso, koma osatinso zotsekemera, koma monga chakudya.

Makhalidwe ambiri a fructose

Fructose, kapena shuga zipatsonthawi zambiri zimapezeka muzomera zotsekemera komanso zakudya. Kuchokera pamawonedwe a mankhwala, fructose ndi monosaccharide yomwe ndi gawo la sucrose. Fructose ndi wokoma kwambiri kuposa shuga ndi katatu kuposa lokha shuga! Ili m'gulu la chakudya cham'mimba chambiri, ngakhale cholimba cha glycemic (kuchuluka kwa thupi) ndicotsika kwambiri kuposa shuga.

Fructose amapangidwa mwaluso kuchokera ku beets ndi chimanga.

Kupanga kwake ku USA ndi China kumapangidwa kwambiri. Amagwiritsidwa ntchito ngati sweetener muzinthu zomwe zimapangidwira odwala omwe ali ndi matenda ashuga. Anthu azaumoyo salimbikitsidwa kuti azigwiritsa ntchito mawonekedwe, chifukwa fructose ili ndi zinthu zingapo zomwe zimapangitsa kuti akatswiri azakudya azisamala.

Pakadali pano, kafukufuku akuchitika kuti aphunzire mawonekedwe ake ndikuyesa mphamvu yake yowonjezera kuchuluka kwa maselo amafuta m'thupi.

Zizindikiro za fructose owonjezera mthupi

Kulemera kwambiri. Monga tanena kale, kuchuluka kwambiri kwa fructose kumakonzedwa ndi chiwindi kukhala mafuta acids, motero, amatha kuchedwa.
Kuchulukitsa chilakolako. Amakhulupirira kuti fructose imachepetsa mahomoni a leptin, omwe amalamulira kulakalaka kwathu, ndipo chizindikiro chodzala sichilowa mu ubongo.

Zomwe Zimakongoletsa Kupanga Thupi Lathupi

Fructose samapangidwa ndi thupi, ndipo amalowamo ndi chakudya. Kuphatikiza pa fructose, yomwe imachokera mwachindunji kuchokera ku zinthu zachilengedwe zomwe zimakhala nazo, imalowera m'thupi pogwiritsa ntchito sucrose, yomwe, ikalowa mu thupi, imagwera mu fructose ndi glucose. Ndiponso mwa mawonekedwe oyengedwa ngati gawo la manyowa akunja (kuchokera kwa agave ndi chimanga), m'makumwa osiyanasiyana, maswiti ena, zakudya za ana ndi timadziti.

Kapangidwe ka kukongola ndi thanzi

Malingaliro a madokotala okhudza kufunikira kwa fructose ndiwosangalatsa. Ena amakhulupirira kuti fructose ndi yothandiza kwambiri, chifukwa imalepheretsa kukhazikika kwa masenti ndi zolembera, sizimayendetsa ziphuphu ndipo ndizokoma kwambiri kuposa shuga. Ena amati amathandizira kunenepa kwambiri ndipo amayambitsa kukula kwa gout. Koma madokotala onse amagwirizana pachinthu chimodzi: fructose, yomwe ili ndi zipatso ndi ndiwo zamasamba osiyanasiyana, ndipo imadyedwa pamiyeso yokhazikika kwa anthu, singabweletse thupi ayi. Kwenikweni, zokambirana zimachitika pokhudzana ndi mphamvu ya thupi loyeretsedwa, lomwe mayiko ena otukuka kwambiri ali nalo chidwi.

Tisonkhanitsani mfundo zofunikira kwambiri za fructose m'fanizo ili ndipo tidzakhala okondwa ngati mutagawana chithunzichi patsamba lochezetsa kapena blog ndi tsamba lolumikizana ndi tsambali:

Ubwino wama chakudya

Kukondoweza kwa kupindika kwa m'mimba thirakiti.
Mafuta ndi kuchotsedwa kwa poizoni ndi mafuta m'thupi.
Kuonetsetsa mulingo woyenera kwambiri magwiridwe antchito am'mimba.

Kulimbitsa chitetezo chathupi.
Matenda a metabolism.
Kuonetsetsa kugwira ntchito kwathunthu kwa chiwindi.
Kuonetsetsa kuti shuga azikhala ndimagazi nthawi zonse.
Kupewa kwa chotupa m'mimba ndi m'matumbo.
Kubwezeretsanso mavitamini ndi michere.
Kupereka mphamvu ku ubongo, komanso dongosolo lamanjenje lamkati.
Kuthandizira kupanga ma endorphin, omwe amatchedwa "mahomoni achisangalalo."
Chithandizo cha chiwonetsero cha premenstrual syndrome.

Zopatsa mphamvu tsiku lililonse

Kufunika kwa chakudya chamafuta kumadalira kuchuluka kwa kupsinjika kwa m'maganizo ndi thupi, kutalika kwa 300 - 500 g patsiku, komwe osachepera 20 peresenti ayenera kugaya chakudya cham'mimba mosavuta.

Okalamba ayenera kuphatikiza muzakudya zawo za tsiku ndi tsiku zosaposa 300 g zamafuta, pamene kuchuluka kwa zimbudzi mosavuta kuyenera kuchokera 15 mpaka 20 peresenti.

Ndi kunenepa kwambiri komanso matenda ena, ndikofunikira kuchepetsa kuchuluka kwa chakudya chambiri, ndipo izi ziyenera kuchitika pang'onopang'ono, zomwe zimalola kuti thupi lizolowere metabolism yosasintha popanda zovuta.Ndikulimbikitsidwa kuti muyambe kuletsa zoletsedwazo ndi 200 - 250 g patsiku kwa sabata, pambuyo pake kuchuluka kwa chakudya chopatsa thanzi kumabwera ndi 100 g patsiku.

Zofunika! Kutsika kowopsa kwa zakudya zamafuta m'thupi kwakanthawi (komanso kuchepa kwa zakudya) kumabweretsa kukula kwa zovuta zotsatirazi:

kutsitsa shuga
kuchepa kwakukulu kwamalingaliro ndi thupi.
kufooka
kuwonda
kagayidwe kachakudya matenda
kugona kosalekeza
chizungulire
mutu
kudzimbidwa
khansa ya m'matumbo
kugwedezeka kwa dzanja
kumverera kwa njala.

Izi zimachitika pambuyo pobwera pogwiritsa ntchito shuga kapena zakudya zina zotsekemera, koma kudya zinthu zotere kuyenera kutayidwa, zomwe zimateteza thupi kuti lisapezeke mapaundi owonjezera.

Zofunika! Kuchulukitsa kwa chakudya chamthupi (makamaka kugaya mosavuta) m'zakudya kumavulazanso thupi, zomwe zimapangitsa kuti shuga iwonjezeke, chifukwa chomwe gawo lina lamagulu ogwiritsidwira ntchito osagwiritsidwa ntchito, ndikupanga mapangidwe a mafuta, omwe amakhumudwitsa kukula kwa atherossteosis, matenda a mtima, kunenepa, matenda a shuga.

Ndi zakudya ziti zomwe zimakhala ndi chakudya chamagulu?

Kuchokera pamndandanda wazakudya zamafuta omwe alembedwa pansipa, aliyense adzatha kupanga zakudya zosiyana siyana (atapatsidwa kuti awa si mndandanda wathunthu wa zakudya zomwe zimaphatikizapo ma carbohydrate).

Zakudya zomanga thupi zopezeka m'zotsatirazi:

phala
maapulo
nyemba
nthochi
mitundu yosiyanasiyana ya kabichi
njere zonse
zukini
kaloti
udzu winawake
chimanga
nkhaka
zipatso zouma
biringanya
buledi
masamba letesi
yogurt yamafuta ochepa
chimanga
durum tirigu
luke
malalanje
mbatata
maula
sipinachi
sitiroberi
tomato.

Zakudya zoyenera zokha ndizomwe zimapatsa thupi mphamvu komanso thanzi. Koma pa izi muyenera kulinganiza bwino zakudya zanu. Ndipo gawo loyamba la chakudya chopatsa thanzi ndi chakudya cham'mawa chovuta. Chifukwa chake, gawo la chimanga chonse (popanda mavalidwe, nyama ndi nsomba) limapatsa thupi mphamvu osachepera maola atatu.

Nawonso, tikamadya mafuta osavuta (tikulankhula za mafuta okoma, zakudya zosiyanasiyana zoyeretsa, khofi wokoma ndi tiyi), timamva msanga pompopompo, koma munthawi yomweyo, shuga wamagazi amadzuka kwambiri, kenako nkuthothomoka, pambuyo pake amakumananso kumverera kwa njala. Chifukwa chiyani izi zikuchitika? Chowonadi ndi chakuti kapamba amadzaza kwambiri, chifukwa amayenera kubisa insulini yambiri kuti athe kupanga shuga. Zotsatira zakuchulukitsidwa kotereku ndi kuchepa kwa shuga (nthawi zina pansi pazachilendo) ndikumverera kwa njala.

Popewa kuphwanya pamwambapa, timaganizira chakudya chilichonse padera, kudziwa phindu lake ndi ntchito yake popatsa thupi mphamvu.

Glucose amaonedwa moyenera ngati chakudya chofunikira kwambiri, chomwe ndi "njerwa" yomwe imakhudzidwa ndi ntchito yopanga zotsuka ndi zakudya zambiri ndi ma polysaccharides. Izi zimathandizira kuti mafuta m'thupi "awotchedwe" kwathunthu.

Zofunika! Kuti mupeze shuga mkati mwa maselo, insulin ndiyofunikira, pokhapokha pomwe, poyambira, kuchuluka kwa shuga kumakwera, ndipo chachiwiri, maselo amayamba kumva kuperewera kwamphamvu kwamphamvu.

Glucose ndi mafuta, chifukwa omwe machitidwe onse mthupi amathandizira popanda kupatula. Chifukwa cha chakudya ichi, ntchito yathanzi yathupi imathandizidwa pansi pamphamvu, mwamalingaliro, komanso kupsinjika kwa malingaliro. Chifukwa chake, ndikofunikira kwambiri kuti ikhalebe yokhazikika.

Kuchuluka kwa shuga m'magazi kumasiyana pakati 3.3 - 5.5 mmol / l (kutengera zaka).

kupatsa thupi mphamvu,
kulowererapo kwa poizoni zinthu
kuchotsa kwa zizindikiro za kuledzera,
kumathandizira kuchiritsa matenda a chiwindi, m'mimba, magazi, komanso zamanjenje.

Kusowa kapena kuchulukirapo kwa glucose kungayambitse kukula kwa zovuta ndi matenda:

kusintha kwa mulingo wa acid,
kuphwanya wamafuta wamafuta ndi mapuloteni,
kutsitsa kapena kuchuluka kwa magazi,
matenda ashuga
kufooka
chowonjezerapo vuto.

Ndi zakudya ziti zomwe zimakhala ndi shuga?

Mwa mitundu yosiyanasiyana ya zakudya zomwe zili ndi chakudya chamagulu omwera, shuga ochulukirapo amapezeka mu mphesa (pachifukwa ichi glucose amatchedwa "shuga ya mphesa").

Kuphatikiza apo, shuga amapezeka pazinthu zotere:

chitumbuwa
chivwende
wokoma chitumbuwa
vwende
rasipiberi
sitiroberi
maula
kaloti
nthochi
dzungu
nkhuyu
kabichi yoyera
mbatata
ma apricots owuma
mbewu ndi mbewu
zoumba
mapeyala
maapulo.

Glucose imapezekanso mu uchi, koma kokha ndi fructose.

Fructose sikuti ndizomwe zimapezeka kwambiri, komanso chakudya chokoma kwambiri chomwe chimapezeka mu zipatso ndi masamba onse okoma, komanso uchi.

Ubwino wawukulu wa fructose, womwe calorific yake ndi 400 kcal pa 100 g, ndikuti mafuta awa amapezeka kawiri kuposa shuga.

Zofunika! Mosiyana ndi shuga, insulin siyofunikira kuti magazi alowe m'magazi, kenako m'magulu a minyewa ya fructose: mwachitsanzo, fructose imachotsedwa m'magazi munthawi yochepa, ndiye kuti shuga imakwera pocheperapo ngati shuga watha. Chifukwa chake, fructose imatha kudyedwa osavulaza thanzi la odwala matenda ashuga ngati gwero la chakudya.

matenda a shuga
kulimbitsa chitetezo chokwanira
Kuchepetsa kuchepa kwa caries, komanso diathesis,
kupewa kuchulukana kwa chakudya chamafuta,
kuthetsa njala,
kuthamangitsanso kuchira pambuyo kupsinjika kwakukuru kwakuthupi ndi m'maganizo,
Amachepetsa calorie kudya.

Kugwiritsa ntchito kwambiri fructose kungayambitse kukula kwa matenda a shuga, kunenepa kwambiri komanso chiwindi chamafuta. Chifukwa chiyani? Kapangidwe kabwino kameneka m'magawo ocheperako (poyerekeza ndi mafuta ena) kumalimbikitsa kupanga insulini, yomwe pakapita nthawi imatha kuyambitsa chitetezo cha m'thupi m'thupi, chomwe ndi mtundu wa chisonyezo chomwe chimaletsa kukhudzidwa. Zikachitika kuti insulini isabisidwe, thupi silingayese kuchuluka kwa mphamvu, chifukwa chake, lipitiliza kulipeza, koma mwa ma deposits a mafuta.

Ndi zakudya ziti zomwe zimakhala ndi fructose?

Ndikofunika kutsatira pafupipafupi mlingo wa tsiku ndi tsiku wa kudya kwa fructose, womwe munthu wamkulu saposa 50 g.

Fructose amapezeka muzinthu zotsatirazi:

madzi a chimanga ndi mtengo wake,
maapulo
mphesa
masiku
mavwende
mapeyala
zoumba
nkhuyu zouma
mabuluni
vwende
Persimmon
tomato
tsabola wofiyira
anyezi wokoma
nkhaka
zukini
kabichi yoyera
wokondedwa
timadziti.

Suprose (shuga)

Sucrose ndi shuga wodziwika bwino, yemwe amatchedwa "chakudya chopanda", chifukwa mulibe michere monga mavitamini ndi michere.

Masiku ano, zokambirana zikupitilizabe za maubwino ndi zoyipa za kutulutsidwaku. Tiyeni tiyese kudziwa izi.

Kuonetsetsa magwiridwe antchito aubongo.
Kuchulukirapo.
Kukweza zomwe tikufuna, zomwe ndizofunikira m'moyo wamakono, zodzaza ndi kupsinjika.
Kupereka thupi ndi mphamvu (shuga imaphwanyidwa mokwanira m'magawo am'mimba mu glucose ndi fructose, omwe amalowetsedwa m'magazi).

Ndipo, kuchepa kwa shuga mthupi kumatha kuyambitsa mkwiyo, kuyambitsa chizungulire komanso kupweteka kwambiri m'mutu.

Matenda a metabolism, omwe amatsogolera pakupanga kunenepa kwambiri ndi matenda a shuga.
Kuwonongeka kwa enamel ya mano.
Kusamutsidwa kwa mavitamini a B kuchokera m'magazi, komwe kumatha kupangitsa kuti ziwonekere, kugunda kwa mtima komanso matenda a mtima.
Kuphwanya kwamisempha.
Kukula kwa tsitsi ndi misomali.
Maonekedwe a ziphuphu ndi matupi awo sagwirizana.

Kuphatikiza apo, kukonda kwambiri maswiti mu ana nthawi zambiri kumakhala neurosis ndipo kumayambitsa Hyperacaction.

Zoyenera kuchita? Kutaya shuga kwathunthu? Koma zabwino za chakudya ichi ndizosatsutsika. Pali njira yotulutsira - ndipo ichi ndi kugwiritsa ntchito zina mwantchito.

M'maphunzirowa, shuga wabwino kwambiri watsiku ndi tsiku anali wotsimikizika, pomwe munthu wamkulu anali 50-60 g, omwe amafanana ndi supuni 10.

KOMA! Pansi pa "wamba" amatanthauza zonse shuga ndi shuga zomwe zimakhala zamasamba, zipatso, timadziti, confectionery ndi zinthu zina zomwe zimaphatikizanso mafuta awa. Chifukwa chake, kumwa shuga kuyenera kufikiridwa moyenera komanso mosamala.

Zofunika! Pali njira yina ya shuga yoyera - ndipo iyi ndi shuga ya bulauni, yomwe siyimadutsa mutatha kulekanitsidwa ndi zinthu zina zilizonse zoyeretsa zina (shuga amatchedwanso osakhazikika). Zopatsa mphamvu zamagulu a shuga a bulauni zimakhala zochepa, pomwe phindu lazachilengedwe ndi lokwera. Komabe, musaiwale kuti kusiyana pakati pa shuga woyengedwa komanso wosakonzekera sikuli kwakukulu, kotero kugwiritsa ntchito mitundu yonseyi kuyenera kukhala kokulirapo.

Ndi zakudya ziti zomwe zimakhala ndi sucrose?

Zachilengedwe zachilengedwe za sucrose m'mapangidwe ake abwino ndi ma shuga ndi shuga.

Kuphatikiza apo, sucrose ilipo mu zipatso zokoma, zipatso, ndi zipatso ndi ndiwo zamasamba.

Lactose, wotchedwa "mkaka wa mkaka", ndi disaccharide yomwe imadutsa m'matumbo enzyme lactase kupita ku glucose, komanso galactose, yomwe imalowetsedwa ndi thupi. Zakudya zam'madzi izi zimapezeka mkaka ndi mkaka.

kupatsa thupi mphamvu,
kupangitsa kuyamwa kwa calcium,
kusintha kwa matumbo microflora chifukwa kukula kwa lactobacilli yopindulitsa,
kukondoweza kwa machitidwe amachitidwe amanjenje,
kupewa chitukuko cha matenda a mtima.

Zakudya zamtunduwu zimatha kuvulaza thupi la munthu likasowa (kapena kulibe kuchuluka kokwanira) ndi enactme ya lactase, yomwe imalimbikitsa kugaya kwa lactose. Kuperewera kwa lactase kumakwiyitsa mkaka komanso kumayambitsa mavuto m'matumbo.

Zofunika! Ndi tsankho la lactose, timalimbikitsidwa kugwiritsa ntchito zinthu zopangidwa mkaka, momwe zambiri zam'kati zimapangidwira lactic acid, yomwe imapangidwa bwino ndi thupi.

Chochititsa chidwi! Lactose wosalala amagwiritsidwa ntchito popanga zakudya zosiyanasiyana, zowonjezera zakudya komanso mankhwala othandizira kupewa matenda a dysbiosis.

Ndi zakudya ziti zomwe zimakhala ndi lactose?

Monga tafotokozera pamwambapa, mkaka ndi mkaka, zomwe zimakhala ndi 8 peresenti ya chakudya ichi pa 100 ml yazinthu, ndizopatsa kwambiri lactose.

Kuphatikiza apo, lactose ilipo mu malonda okondedwa:

buledi
mankhwala a odwala matenda ashuga,
Confectionery
ufa wa mkaka
Whey ndi zokhudzana ndi zachifundo,
wokometsedwa mkaka
margarine
ayisikilimu
kirimu wa khofi (wowuma komanso wamafuta),
masoseti ndi zovala za saladi (ketchup, mpiru, mayonesi),
ufa wa cocoa
zonunkhira.

Lactose sapezeka muzinthu zotsatirazi:

khofi
nsomba
tiyi
soya ndi zotsekera zake,
chipatso
masamba
mazira
mtedza
mafuta a masamba
nyemba ndi mbewu
nyama.

"Masamba a shuga" - izi ndi zomwe chilengedwe chimatulutsa maltose.

Shuga la Malt ndi chipatso cha kupsa kwachilengedwe kwa maumbuli omwe amapezeka mumbewu zouma zouma, zouma ndi za nthaka (tikulankhula za rye, mpunga, oats, tirigu ndi chimanga).

Shuga wotereyu samakhala ndi shuga wambiri komanso wokoma (mosiyana ndi nzimbe ndi kachilomboka), chifukwa chomwe chimagwiritsidwa ntchito popanga zakudya popanga:

chakudya chamwana
muesli
mowa
Confectionery
zakudya zamagulu (mwachitsanzo, ma cookie ndi masikono a mkate),
ayisikilimu.

Kuphatikiza apo, ndi maltose omwe amagwiritsidwa ntchito popanga molasses, omwe ndi gawo limodzi la mowa.

Maltose samangokhala gwero labwino lamphamvu, komanso chinthu chomwe chimathandiza thupi kupeza mavitamini a B, fiber, amino acid, macro- ndi ma microelements.

Disaccharide iyi ikhoza kukhala zovulaza ngati itadyedwa mopitirira muyeso.

Ndi zakudya ziti zomwe zimakhala ndi maltose?

Mochulukitsa, maltose amapezeka m'mizere yophuka.

Kuphatikiza apo, zochepa zomwe zimapangidwazo zimapezeka mu phwetekere, malalanje, yisiti, uchi, nkhungu, komanso mungu, mbewu ndi timadzi tina tambiri.

Starch ndi m'gulu la zophatikiza zovuta zam'mimba zomwe zimakhala ndi mphamvu yayikulu, komanso kugaya chakudya mosavuta. Polysaccharide iyi, yomwe imadutsa m'mimba, imasinthidwa kukhala glucose, yomwe imalowetsedwa maola anayi. Ndi wowuma omwe amapatsa pafupifupi 80 peresenti ya zakudya zamafuta omwe amadya ndi chakudya.

Koma! Kuti mumve zambiri za kachulukidwe kameneka, sikulimbikitsidwa kuti muzidya nthawi imodzi ndi zinthu zamapuloteni, chifukwa chimbudzi chomwe alkaline acid imafunikira (ndikofunikira pakukokomeza kwa wowuma, komwe kumayambitsa maselo osokoneza bongo). Pofuna kukhazikitsa masamba osakhazikika m'njira yabwino, ndipo thupi limalandira kuchuluka kwa mavitamini ndi michere, kumwa kwa wowuma kuyenera kuphatikizidwa ndi kudya kwamafuta omwe amapezeka mumafuta a masamba, kirimu ndi kirimu wowawasa.

kutsitsa cholesterol mu seramu yamagazi, komanso chiwindi, chomwe chimaletsa kukula kwa sclerosis,
kuchotsa madzi ochuluka mthupi,
Kuchotsa kwa zotupa, zomwe ndizofunikira kwambiri kwa anthu okhala ndi zilonda zam'mimba,
chimbudzi
kagayidwe matenda
Kuchepetsa kuyamwa kwa shuga, komwe kumathandizira kuchepetsa kuchuluka kwake mutatha kudya,
kuchepetsa kukwiya kwa khungu.

Ma Starches ndi achilengedwe (amapezeka muzinthu zachilengedwe) komanso oyengeka (opezeka pakupanga mafakitale). Wokometsera wowonjezereka, yemwe amachulukitsa inulin panthawi ya chimbudzi ndikuthandizira kukulitsa kwa atherosulinosis, matenda am'maso, kagayidwe ka kagayidwe kazakudya ndi kuvunda kwa mahomoni, ndizovulaza.

Chifukwa chake, pakakhala zotheka, zinthu zokhala ndi wowuma ufa siziyenera kuperekedwa kuchakudya (chimodzi mwazinthu izi ndi mkate wopangidwa ndi ufa wa premium).

Zofunika! Kuchulukana kwachilengedwe kwambiri kumatha kuyambitsa kubisala, kutulutsa ndi m'mimba kukokana.

Ndi zakudya ziti zomwe zimakhala ndi wowuma?

Wowuma amapezeka mumtundu wambiri monga chimanga ndi nyemba, chimanga, pasitala, mango, nthochi, mbewu zamizu, komanso tubers.

Wowuma amakhalanso pazinthu zotsatirazi:

zukini
kaloti
rye, mpunga, chimanga ndi ufa wa tirigu,
beets
mbatata
oats ndi chimanga
soya ndi zotsekera zake,
buledi
nsapato
ginger
adyo
dzungu
artichoki
kohlrabi
chicory
bowa
tsabola wokoma
parsley ndi udzu winawake
radishi.

Zofunika! Kusunga zakudya zopatsa thanzi komanso zopindulitsa, timalimbikitsidwa kuphika zakudya zokhazikika kwa banja kapena kuzigwiritsa ntchito mwatsopano.

Zofunika! Zinthu zophatikiza ndi kutentha zomwe zimakhala ndi wowuma ndizovuta kwambiri kugaya kuposa zakudya zosaphika.

Chochititsa chidwi! Kuti muwone ngati ndiwo zamasamba kapena zipatso zili ndi wowuma, mutha kuyesa mayeso osavuta, poganiza kuti dontho la ayodini limayikidwa mgawo la masamba kapena zipatso. Ngati pakapita mphindi zochepa dontho limasandulika kukhala lamtambo, ndiye kuti malonda omwe akuyesedwa ali ndi wowuma.

CHIKWANGWANI, chomwe chili m'gulu la ma polysaccharides, ndiye CHIKWANGWANI chomwe chimapanga maziko a mbewu (izi zimaphatikizapo zipatso ndi ndiwo zamasamba, zipatso ndi mizu).

Zofunika!CHIKWANGWANI sichimalowa m'matumbo, koma nthawi yomweyo chimatengera gawo limodzi pakatumbo.

kapangidwe ka ndowe,
kusintha kwamatumbo yamagalimoto,
kupewa kudzimbidwa,
zomwe zimapangitsa kuti mafuta azichotsa cholesterol,
secretion wa bile
kuthetsa njala,
mayamwidwe ndikuchotsa poizoni ndi poizoni,
kulimbikitsa chimbudzi cha chakudya,
kupewa matenda a mtima ndi khansa ya m'matumbo,
kuteteza mapangidwe a miyala,
kukhalabe ndi microflora yamatumbo
amathandizira kuchepetsa mafuta m'thupi.

Zofunika! CHIKWANGWANI chimalepheretsa kuthamanga kwa glucose monosaccharide m'matumbo ang'onoang'ono, potero amateteza thupi kuti lisatulutse shuga.

Ndi zakudya ziti zomwe zimakhala ndi fiber?

Chakudya chofunikira cha tsiku ndi tsiku cha mafuta (ndiye kuti, osaganizira kuchuluka kwazomwe zimapangidwa ndi chakudya ichi) ndizochepa 25 g.

CHIKWANGWANI chimapezeka mumtundu wakunja wa tirigu, nthanga ndi nyemba, komanso masamba ndi masamba (makamaka zipatso za zipatso).

Kuphatikiza apo, polysaccharide iyi imapezeka muzinthu zotsatirazi:

chinangwa
chimanga
mtedza
mpendadzuwa
zipatso
mafuta ophika buledi
zipatso zouma
amadyera
kaloti
mitundu yosiyanasiyana ya kabichi
maapulo obiriwira
mbatata
nsomba zam'nyanja.

Zofunika! Mafuta, shuga, mkaka, tchizi, nyama ndi nsomba zilibe CHIKWANGWANI.

Cellulose ndiye chinthu chachikulu chomangira chomera: mwachitsanzo, kumtunda kwa zomerazi mumakhala cellulose, yomwe imaphatikizapo zinthu monga kaboni, oxygen, ndi hydrogen.

Ma cellulose ndi mtundu wa fiber.

Zofunika! Cellulose siigonjetsedwa ndi thupi la munthu, koma imathandiza kwambiri ngati "roughage".

Cellulose imamwa madzi bwino, motero imathandizira ntchito ya m'matumbo, omwe amathandiza kuthana ndi mavuto ndi matenda:

kudzimbidwa
diverticulosis (mapangidwe a protrusion wa matumbo a mawonekedwe a maselo)
spasmodic colitis
zotupa m'mimba
khansa ya m'matumbo
mitsempha ya varicose.

Ndi zakudya ziti zomwe zimakhala ndi cellulose?

Zambiri zopangidwa ndi cellulose ndizophatikiza:

maapulo
beets
Brazil mtedza
kabichi
kaloti
udzu winawake
nyemba zobiriwira
peyala
nandolo
njere zosasunthika
chinangwa
tsabola
masamba letesi.

Kuchokera kuchilankhulo chachi Greek, dzina la chakudya ichi, lomwe ndi mtundu wa CHIKWANGWANI, limamasuliridwa kuti "curled up" kapena "congeated." Pectin ndiwothandizirana pazomera zokha.

Kulowetsa thupi, pectin imagwira ntchito ziwiri: poyamba, imachotsa cholesterol yoyipa, poizoni ndi ma carcinogens, ndipo chachiwiri, imapereka shuga m'matupi, omwe amachepetsa chiopsezo chokhala ndi matenda amtima, matenda a shuga ndi khansa.

kagayidwe kachakudya matenda,
kusintha kwazipinda,
matenda a matumbo motility,
kuchotsa kwa mawonekedwe a kuledzera kwamphamvu,
kuchulukitsa thupi ndi ma organic acid, mavitamini ndi michere,
Kuchepetsa kuyamwa kwa shuga mutatha kudya chakudya, chomwe chimathandiza kwambiri kwa anthu odwala matenda ashuga.

Kuphatikiza apo, mafuta amtunduwu ali ndi ma envelopic, ma astringent, anti-yotupa komanso analgesic, chifukwa amasonyezedwa kwa anthu omwe akusokoneza chimbudzi ndi zilonda zam'mimba.

Pogwiritsa ntchito pectin kwambiri, zimachitika mwadzidzidzi zoterezi:

kuyamwa kochepa kwa michere yofunikira monga chitsulo, calcium, magnesium ndi zinc,
nayonso mphamvu mu colon, limodzi ndi flatulence ndi kuchepa mu kugaya kwa mapuloteni ndi mafuta.

Zofunika! Ndi mankhwala achilengedwe, pectin imalowa m'thupi mumadontho ang'onoang'ono omwe sangathe kuyambitsa bongo, pomwe polysaccharide iyi imatha kukhala zovulaza thanzi ngati zakudya zomwe zimadyedwa mosayenera.

Ndi zakudya ziti zomwe zimakhala ndi pectin?

Kudya kwa tsiku ndi tsiku kwa pectin koyera kuli pafupifupi 20-30 g ngati zakudya zimalemeretsedwa ndi zipatso, ndiwo zamasamba ndi zitsamba, ndiye kuti palibe chifukwa chopezera pectin kuchokera pazowonjezera zopangidwa.

Mndandanda wazinthu zomwe zili ndi pectin:

maapulo
Zipatso za malalanje
kaloti
kolifulawa ndi kabichi yoyera,
nandolo zouma
nyemba zobiriwira
mbatata
amadyera
sitiroberi
sitiroberi
mbewu zamizu.

Inulin ali m'gulu la ma polysaccharides achilengedwe achilengedwe. Zochita zake zikufanana ndi zochita za prebiotic, ndiye kuti, chinthu chomwe, posafuna kutsatsa m'matumbo, chimayendetsa kagayidwe ndi kukula kwa microflora yopindulitsa.

Zofunika! Insulin imakhala ndi 95 peresenti ya fructose, imodzi mwa ntchito zake ndikumanga glucose ndikuchotsa m'thupi, zomwe zimachepetsa kuchuluka kwa shuga m'magazi.

kuchotsa kwa poizoni,
matenda a m'mimba,
kukonza mayamwidwe onse a mavitamini ndi michere,
kulimbitsa chitetezo chokwanira
kuchepetsa khansa,
Kuchotsa kudzimbidwa
kusintha mayamwidwe insulin
kuteteza mapangidwe magazi,
matenda a kuthamanga kwa magazi
kulimbikitsa kuthetsedwa kwa ndulu.

Zofunika! Inulin imatengeka mosavuta ndi thupi la munthu, chifukwa chomwe limagwiritsidwa ntchito mu shuga m'mankhwala monga cholowa m'malo mwa wowuma ndi shuga.

Ndi zakudya ziti zomwe zimakhala ndi inulin?

Yerusalemu artichoke amadziwika kuti ndiye mtsogoleri wazomwe zili mu inulin, zomwe zimapangidwa bwino lomwe mu kukoma kwawo zikufanana ndi kukoma kwa mbatata yodziwika ndi aliyense. Chifukwa chake, Jerusalem artichoke tuber muli pafupifupi 15 - 20 peresenti ya inulin.

Kuphatikiza apo, inulin imapezeka pazinthu zotere:

Chochititsa chidwi! Masiku ano, inulin imagwiritsidwa ntchito popanga zakudya zambiri, komanso zakumwa: ayisikilimu, tchizi, zopangidwa ndi nyama, zamphesa, masuzi, zakudya zamwana, ophika mkate, pasitala ndi confectionery.

Chitin (kutanthauziridwa kuchokera ku Chigriki kuti "chitin" amatanthauza "chovala") ndi chinthu chomwe chili gawo la mafupa a arthropods ndi tizilombo.

Chochititsa chidwi! Chitin ndi amodzi mwa ma polysaccharides ambiri m'chilengedwe: mwachitsanzo, pafupifupi ma gigaton 10 a chinthuchi amapangidwa ndikuwola padziko lapansi lapansi chaka chilichonse.

Zofunika! Pazamoyo zonse zomwe zimatulutsa ndikugwiritsa ntchito chitin, sizipezeka mwamaonekedwe ake, koma kuphatikiza ndi ma polysaccharides ena okha.

kuteteza radiation,
kuletsa kukula kwa maselo a khansa posiyanitsa zotsatira za ma carcinogens ndi radionuclides,
kupewa matenda a mtima ndi mikwingwirima powonjezera mphamvu ya mankhwala omwe amalimbikitsa kuchepa magazi,
kulimbitsa chitetezo chokwanira
kutsitsa cholesterol yamagazi, yomwe imalepheretsa kukula kwa atherosulinosis ndi kunenepa kwambiri,
kukonza chimbudzi,
yolimbikitsa kukula kwa bifidobacteria yopindulitsa, yomwe imathandizira kutulutsa kwam'mimba kokwanira,
kuchotsa kwa zotupa njira,
Kupititsa patsogolo kwa kukonzanso minofu,
kutsitsa magazi
kuchepa kwa shuga m'magazi.

Ndi zakudya ziti zomwe zimakhala ndi chitin?

Chitin choyera chimapezeka mufupa lakunja la nkhanu, shrimps ndi lobster.

Kuphatikiza apo, mankhwalawa amapezeka mumtundu wina wa algae, mu bowa (bowa wa uchi ndi bowa wa oyisitara ndiwodziwika kwambiri pakati pa achibale athu), ndi yisiti. Mwa njira, mapiko a agulugufe ndi ma ladybugs amakhalanso ndi chitin.

Koma izi sizonse: mwachitsanzo, ku maiko aku Asia, kusowa kwa chitin kumapangidwa ndi kudya dzombe, crickets, kachilomboka ndi mphutsi, mphutsi, ziwala, mbozi ndi maphemwe.

Glycogen (kagayidwe kameneka amatchedwanso "nyama wowuma") ndiye njira yayikulu yosungirako shuga, ndipo mtundu uwu wa "mphamvu zam'chitini" munthawi yochepa ungapangitse kuchepa kwa shuga.

Mukuyankhula chiyani? Zakudya zomanga thupi zomwe zimalowa m'thupi ndi chakudya, zikamadutsa m'mimba, zimasweka ndikupanga glucose ndi fructose, yomwe imapereka machitidwe aumunthu ndi ziwalo mwamphamvu. Koma gawo limodzi mwa ma monosaccharides amalowa m'chiwindi, ndikuyika momwemo glycogen.

Zofunika! Ndi glycogen, "yosungidwa" m'chiwindi, chomwe chili ndi gawo lofunikira, lomwe limasunga kuchuluka kwa glucose m'magazi chimodzimodzi.

Zofunika! Glycogen, wokhazikika m'chiwindi, amatha pafupifupi maola 10 mpaka 17 atatha kudya, pomwe minyewa ya minyewa ya m'mimba imachepa pokhapokha ngati thupi limakhalitsa komanso kulimbitsa thupi.

Kutsika kwa ndende ya glycogen kumasonyezedwa ndi mawonekedwe akumatopa. Zotsatira zake, thupi limayamba kulandira mphamvu kuchokera ku mafuta kapena minofu, yomwe ndi yosayenera kwambiri kwa iwo omwe amapanga minofu misa.

Spent glycogen iyenera kubwezeretsedwanso mkati mwa ola limodzi kapena ziwiri, zomwe zingathandize kupewa kusalingana pakati pa mafuta, chakudya, mapuloteni.

Kodi fructose

Fructose imapezeka muzakudya zambiri zachilengedwe komanso zachilengedwe. Iwo omwe amadziwa bwino zovuta zomwe zimayambitsa fructose amakonda kupewa zinthu zopangidwa. Zambiri za fructose zimawonjezeredwa kwa iwo. Kugwiritsa ntchito zinthu zakale zotere kumawononga thanzi kuposa kugwiritsa ntchito zachilengedwe, momwe fructose imalumikizidwa ndi zachilengedwe ndi fiber, flavonoids ndi zinthu zina zambiri zomwe sizinaphunzire. Koma fructose imakhalabe ya fructose muzinthu zachilengedwe, kotero ngakhale zipatso zatsopano ndi zipatso zimatha kukhala zovulaza mukamadya kwambiri.

Zakudya zosadziwika bwino zomwe zimakhala kwambiri mu fructose zimaphatikizapo shuga wokhazikika ndi madzi a chimanga.

Pakadali pano, shuga ndi madzi onse amawonjezeredwa ku zinthu zina zambiri zopangidwa mwaluso: sosi zosiyanasiyana, ma jellies ndi mafuta, zakumwa zoziziritsa kukhosi, ketchup, sopo, chakudya chowuma, mkate, makeke, ndi zina zambiri. Pafupifupi chilichonse chomwe chimagulitsidwa m'mabokosi, m'matumba, mabotolo ndimatumba chimakhala ndi shuga kapena madzi.

Chifukwa chake, ngati kuli kofunikira kuchepetsa zomwe zili mu fructose muzakudya, choyambirira, ndikofunikira kusiya zinthu zopangidwa ndi malonda. Kapenanso muyenera kuwerenga zilembo, zomwe zikuyenera kuwonetsa kuchuluka kwa shuga kapena madzi. Mukamayandikira kwambiri shuga kapena manyuchi pamwamba pamndandanda wazosakaniza, khungu lanu limasunga kwambiri. Ndikudziwa kuchokera pa zomwe ndazindikira kuti kusiya zinthu zosafunikira ndikosavuta komanso kothandiza kuposa kuphunzira zambiri zomwe zalembedwa.

Zakudya zachilengedwe zokhala ndi fructose - makamaka zipatso, timadziti ta zipatso, zipatso ndi ndiwo zamasamba. Ndi uchi (uli ndi 38% fructose ndi 31% glucose). Pali magome omwe akuwonetsa kuchuluka kwa fructose mumasamba ndi zipatso, koma ndizosavuta kuyenda komwe zakudya zili ndi fructose yambiri.