Ma calories angati ali mu fructose

Fructose imakhala yokoma kwambiri kuposa shuga, imapangidwa bwino ndi thupi ndipo siyimayambitsa mavuto. Kugwiritsa ntchito moyenera pakudya chamagulu (calorizer). Imakhazikika m'magazi a shuga, imatengedwa kwambiri popanda insulin ndipo imathandiza kwambiri odwala matenda ashuga. Pakati, tsiku lililonse munthu wamkulu wodwala matenda ashuga sayenera kupitirira 50 g.

Amachepetsa chiopsezo cha makanema ndi diathesis mwa ana ndi akulu. Ndi gwero lamphamvu pansi pa katundu wolemera.

Zopatsa mphamvu za calorie ndi zomveka zomwe amagwiritsa ntchito pakuchepetsa thupi

Nkhani yokhudza zopatsa mphamvu za caloric imakondweretsa othamanga, zitsanzo, odwala omwe ali ndi matenda ashuga, omwe amatsatira chithunzicho.

Kutsimikizika kwa maswiti kumabweretsa kupangika kwa minofu yambiri ya adipose. Izi zimathandizira kuti munthu akhale wonenepa.

Pachifukwa ichi, kutchuka kwa zotsekemera, zomwe zimatha kuwonjezeredwa m'mbale zosiyanasiyana, zakumwa, zikukula, pomwe ali ndi zopatsa mphamvu zochepa. Mwa kutsekemera zakudya zawo, mutha kuchepetsa kuchuluka kwa chakudya chamagulu m'zakudya zomwe zimapangitsa kunenepa kwambiri.

Natural sweetener fructose imachotsedwa ku zipatso ndi zipatso. Thupi limapezeka mu uchi wachilengedwe.

Mwa zopatsa mphamvu, zimakhala ngati shuga, koma zimakhala ndi mphamvu yotsika yakukweza kuchuluka kwa shuga m'thupi. Xylitol imasiyanitsidwa ndi phulusa lamapiri, sorbitol imachokera ku mbewu za thonje.

Stevioside amachokera ku chomera cha stevia. Chifukwa chokoma kwambiri, amatchedwa udzu wa uchi. Zomera zotsekemera zimachokera ku kuphatikiza kwa mankhwala.

Onse a iwo (aspartame, saccharin, cyclamate) amapitilira mafuta okoma a shuga nthawi zambiri ndipo ndi otsika-calorie.

Lokoma ndi chipangizo chomwe mulibe sucrose. Amagwiritsidwa ntchito kutsekemera mbale, zakumwa. Ikhoza kukhala yokhala ndi kalori yayitali komanso yopanda kalori.

Zokometsera zimapangidwa ngati ufa, m'magome, omwe amayenera kusungunuka musanawonjezere mbale. Zokometsera zamadzimadzi sizachilendo. Zina zomalizidwa zogulitsa m'masitolo ndizopangira shuga.

Zokomera zikupezeka:

• m'mapiritsi. Ogwiritsa ntchito ambiri olowa mmalo amakonda mawonekedwe awo apiritsi. Zoyikirazi zimayikidwa mosavuta m'thumba; Mu mawonekedwe apiritsi, saccharin, sucralose, cyclamate, aspartame amapezeka nthawi zambiri,
• mu ufa. Zoyimira zachilengedwe m'malo mwa sucralose, stevioside zimapezeka mu mawonekedwe a ufa. Amagwiritsidwa ntchito potsekemera mchere, chimanga, tchizi chanyumba,
• mu madzi mawonekedwe. Mafuta okometsera amapezeka mu mawonekedwe a manyowa. Amapangidwa kuchokera ku mapulo a shuga, mizu ya chicory, tubera ku Yerusalemu artichoke. Mankhwala amakhala ndi 65% sucrose ndi mchere womwe umapezeka mu zopangira. Kusasinthasintha kwamadzimadzi ndikotakata, kotsekemera, kukoma kumayamba. Mitundu ina ya manyuchi imakonzedwa kuchokera ku madzi wowuma. Amasunthidwa ndi timadziti ta mabulosi, utoto, citric acid amawonjezeredwa. Mankhwala oterewa amagwiritsidwa ntchito popanga confectionery kuphika, mkate.

Liquid stevia Tingafinye timakomoka zachilengedwe, zimawonjezeredwa zakumwa kuti ziwatsekere. Fomu yosavuta yotulutsidwa ngati botolo lagalasi la ergonomic yokhala ndi mafani opatsirana a zotsekemera adzayamikira. Madontho asanu ndi okwanira kapu yamadzi. Kalori Free .ads-mob-1

Zotsekemera zachilengedwe ndizofanana mu mphamvu ya shuga. Zopanga pafupifupi palibe zopatsa mphamvu, kapena chizindikiro sichofunikira.

Ambiri amakonda masanjidwe opanga maswiti, ali ocheperako. Kutchuka kwambiri:

1. machitidwe. Zopatsa kalori zimakhala pafupifupi 4 kcal / g. Mafuta ochulukirapo katatu kuposa shuga, kotero ochepa kwambiri amafunikira kuti azizimitsa mchere.Katunduyu amakhudza mphamvu ya zinthu, imachulukira pang'ono ikamayikidwa.
2. saccharin. Muli 4 kcal / g,
3. kukondweretsa. Kutsekemera kwa malonda kumakhala kambiri mwina kuposa shuga. Kufunika kwa chakudya sikuwonetsedwa. Zopatsa mphamvu za kalori komanso pafupifupi 4 kcal / g.

Okometsera mwachilengedwe ali ndi zosiyana ndi zopatsa mphamvu komanso kumva kukoma:

1. fructose. Zabwino kwambiri kuposa shuga. Muli 375 kcal pa 100 magalamu.,
2. xylitol. Imakhala ndi kutsekemera kwamphamvu. Zopatsa mphamvu za calorie za xylitol ndi 367 kcal pa 100 g,
3. sorbitol. Kutsekemera kawiri kuposa shuga. Mtengo wamagetsi - 354 kcal pa magalamu 100,
4. stevia - zotsekemera zotetezeka. Malocalorin, wopezeka m'mapiritsi, mapiritsi, manyuchi, ufa.

Low Carbohydrate Shuga Analogues a odwala matenda ashuga

Ndikofunikira kuti odwala matenda ashuga azikhala ndi chakudya chamagulu omwe amadya.ads-mob-2

• xylitol
• fructose (osapitirira 50 magalamu patsiku),
• sorbitol.

Muzu wa licorice ndi wokoma kwambiri kuposa shuga; umagwiritsidwa ntchito kunenepa kwambiri komanso matenda a shuga.

Mlingo watsiku ndi tsiku wogwiritsa ntchito shuga patsiku pa kilogalamu ya thupi:

• cyclamate - mpaka 12,34 mg,
• aspartame - mpaka 4 mg,
• saccharin - mpaka 2.5 mg,
• potaziyamu acesulfate - mpaka 9 mg.

Mlingo wa xylitol, sorbitol, fructose sayenera kupitirira 30 magalamu patsiku. Odwala okalamba sayenera kudya zoposa magalamu 20 a malonda.

Zokomera zotsekemera zimagwiritsidwa ntchito motsutsana ndi chiyambi cha kubwezeretsanso kwa matenda a shuga, ndikofunikira kuganizira za caloric zomwe zimatengedwa. Ngati pali mseru, kutulutsa, kutentha pa chifuwa, mankhwalawa ayenera kuthetsedwa.

Zokoma si njira yochepetsera kunenepa. Amawonetsedwa kwa odwala matenda ashuga chifukwa samakweza shuga m'magazi.

Amayikidwa fructose, chifukwa insulin siyofunikira pakuyendetsa. Zokometsera zachilengedwe ndizambiri kwambiri zopatsa mphamvu, motero kuzunzidwa kumakhala ndi kulemera kwakukulu.

Musadalire zolemba pamakeke ndi zakudya: "mankhwala otsika kalori." Pogwiritsa ntchito shuga mmalo mobwerezabwereza, thupi limakwaniritsa kusowa kwake popewa chakudya chamafuta ambiri.

Mankhwala osokoneza bongo amachepetsa njira za metabolic. Zomwezi zimapangidwanso kwa fructose. Kusintha kwake maswiti kosalekeza kumadzetsa kunenepa kwambiri.

Kugwira ntchito kwa zotsekemera kumalumikizidwa ndi zopatsa mphamvu zochepa za calorie komanso kusowa kwa kaphatikizidwe ka mafuta mukamadya.

Chakudya chamagulu chimalumikizidwa ndi kuchepa kwa shuga m'zakudya. Zomverera zotsekemera ndizodziwika bwino pakati pa omanga ma bodybuild .ads-mob-1

Osewera amawawonjezera chakudya, cocktails kuti achepetse zopatsa mphamvu. Cholowa chodziwika bwino kwambiri ndi aspartame. Mtengo wamagetsi ndi pafupifupi zero.

Koma kugwiritsa ntchito kwake kosatha kumatha kuyambitsa nseru, chizungulire, komanso kuwonongeka kwa mawonekedwe. Saccharin ndi sucralose siotchuka konse pakati pa othamanga.

Zokhudza mitundu ya zinthu zotsekemera mu kanema:

M'malo mwa shuga mukamadya sizimayambitsa kusinthasintha kwamphamvu ya shuga m'magazi a plasma. Ndikofunika kuti odwala onenepa achepetse chidwi chifukwa chithandizo chachilengedwe chimakhala ndi zopatsa mphamvu zambiri komanso zimathandizira kuwonjezeka.

Sorbitol imatengedwa pang'onopang'ono, imayambitsa mapangidwe a gasi, m'mimba okhumudwa. Odwala onenepa amalimbikitsidwa kuti azigwiritsa ntchito zotsekemera (maartart, cyclamate), popeza ndi otsika-kalori, pomwe nthawi zambiri amakhala okoma kuposa shuga.

M'malo achilengedwe (fructose, sorbitol) amalimbikitsidwa kwa odwala matenda ashuga. Amamizidwa pang'onopang'ono ndipo samatulutsa insulin. Zokoma zimapezeka mu mawonekedwe a mapiritsi, manyowa, ufa.

• Imakhazikika pamisempha ya shuga kwa nthawi yayitali
• Imabwezeretsa kapangidwe ka insulin

Anthu omwe amawunika kuchuluka kwawo komanso thanzi lawo nthawi zambiri amadandaula ndi zomwe amapeza pazakudya zawo.Lero tiona zomwe zili ngati zotsekemera ndi zotsekemera, komanso kunena za kuchuluka kwa zopatsa mphamvu mwa iwo pa magalamu 100 kapena piritsi limodzi.

Zilipo zonse za shuga zimagawidwa zachilengedwe komanso zopangidwa. Omaliza amakhala ndi zochepa zopatsa mphamvu, ngakhale atakhala kuti alibe mawonekedwe. Mutha kugawanso zowonjezera izi kukhala zama-calorie apamwamba komanso otsika-kalori.

Zokometsera za caloric ndi zotsekemera zimaphatikizapo sorbitol, fructose, ndi xylitol. Onse a iwo, komanso zinthu zomwe zimadyedwa kapena kukonzedwa nawo, zimakhala ndi zopatsa mphamvu zambiri. Mwachitsanzo, kuchuluka kwamphamvu kwa zinthu zopangidwa ndi confectionery kumachitika makamaka chifukwa chogwiritsa ntchito shuga kapena zina. Ngati mukufunafuna m'malo osapatsa thanzi shuga, fructose sikuti ndi inu. Mphamvu yake ndi 375 kcal pa 100 magalamu.

Sorbitol ndi xylitol samakhudzidwa pang'ono ndi shuga wamagazi, kotero nthawi zambiri amalimbikitsidwa kwa odwala matenda ashuga. Ngakhale izi, kugwiritsidwa ntchito kwa zotsekemera pamiyeso yayikulu sikuyenera kukhala chifukwa cha zabwino zopatsa mphamvu:

Zopatsa mphamvu pa 100 g

Zopatsa mphamvu zonse za calories ndizopanga shuga zomwe zimapangidwa, ndipo ndizotsekemera kwambiri kuposa shuga losavuta, chifukwa zimagwiritsidwa ntchito muzochepetsetsa. Mtengo wotsika wa calorific sufotokozedwa osati ndi manambala enieni, koma chifukwa chakuti mu kapu ya tiyi, m'malo awiri supuni ya shuga, ndikokwanira kuwonjezera miyala iwiri yaying'ono.

Mitundu yotsika kwambiri ya calorie yotsekemera ya shuga ndi monga:

Tiyeni tisunthiretu ku mtengo wa caloric wa zotsekemera zopangira:

Zopatsa mphamvu pa 100 g

Tidapezamo zopatsa mphamvu za zotsekemera zazikulu ndi zotsekemera, ndipo tsopano tikupitiliza ku phindu la zakudya pazowonjezera zina zomwe timapeza m'mashelufu osungira.

Chimodzi mwazodziwika kwambiri ndi zomwe zimachitika mmalo mwa shuga a Milford, omwe amaperekedwa motsatsa:

• Milford Suess ili ndi cyclamate ndi saccharin,
• Milford Suss Aspartame imakhala ndi aspartame,
• Milford ndi inulin - mu mawonekedwe ake sucralose ndi inulin,
• Milford Stevia potengera tsamba la Stevia.

Kuchuluka kwa zopatsa mphamvu mu zotsekemera izi kumasiyana kuchokera pa 15 mpaka 20 pa g 100 iliyonse. Zopatsa mphamvu za piritsi limodzi 1 zimakonda zero, motero sizingaganizidwe mukamapanga zakudya.

Fit Parad zotsekemera zimakhalanso ndi mawonekedwe osiyana, kutengera mtundu wake. Ngakhale zikuchokera, mawonekedwe a caloric a Fit Parade othandizira pa piritsi limodzi ali ziro.

Zomwe zimapangidwa ndi RIO sweetener zimaphatikizapo cyclamate, saccharin, ndi zinthu zina zomwe sizikuonjezera kuchuluka kwa kalori. Chiwerengero cha zopatsa mphamvu pazowonjezera sichidutsa 15-20 pa 100 g.

Ma calorie sweeteners Novosvit, Sladis, Sdadin 200, Twin Lokoma nawonso amafanana ndi zero piritsi limodzi la piritsi 1. Ponena za magalamu 100, kuchuluka kwa zopatsa mphamvu sikumadutsa chizindikiro cha 20 kcal. Hermestas ndi Great Life ndizokwera mtengo zowonjezera zomwe zimakhala ndi zopatsa mphamvu zochepa - mphamvu zawo zimakwanira mpaka 10-15 kcal pa magalamu 100 aliwonse.

Fructose - zopatsa mphamvu ndi katundu. Ubwino ndi kuvulaza kwa fructose

Kodi mtengo wa fructose umakhala ndalama zingati (mtengo wapakati pa 1 kg.)?

Izi zothira shuga zachilengedwe zimatha kupezeka m'masitolo ogulitsa, onse monga zakudya ndi zakumwa zingapo, komanso mawonekedwe abwino. Ngakhale kuti fructose pakadali pano akufuna makasitomala, palibe mgwirizano pazabwino kapena zovulaza za malonda. Chifukwa chake, tiyeni tiyesere kuzimvetsa.

Pezani pafupifupi zipatso zonse, zipatso ndi uchi wa njuchi, fructose ndilothandiza kwambiri pa thanzi la munthu. Ndiye chifukwa chake anthu ambiri omwe ali ndi vuto la kunenepa kwambiri komanso matenda ena a endocrine system, amakonda izi zotsekemera, kuyesa kupatula shuga owononga pazakudya zawo. Zopatsa mphamvu zopatsa mphamvu za fructose ndi 399 kcal pa 100 magalamu a zinthu zotsekemera.

Zogulitsa zopangidwa ndi confectionery zomwe zimapangidwa pamaziko a fructose, ndikofunikira kugwiritsa ntchito osati anthu omwe ali ndi kunenepa kwambiri komanso matenda a shuga, komanso anthu athanzi. Izi ndichifukwa choti insulini sifunikira kukokomeza kwa fructose, ndiye kuti palibe zochulukitsa kwambiri pomwe kapamba amagwira ntchito.

Zinthu zabwino kwambiri za fructose zitha kutchedwa zotsatirazi: kusowa kwa zotsatira zoyipa, kutsekemera kwambiri (pafupifupi kawiri kuposa shuga), chitetezo chamano ndi ena ambiri. Masiku ano, fructose imagwiritsidwa ntchito kwambiri popanga osati zakudya zokha, komanso mankhwala azachipatala.

Ubwino wa fructose ndiwodziwikiratu, chifukwa umakhazikitsa shuga m'magazi. Komabe, tisaiwale kuti zonse zimafunikira muyeso: pafupifupi tsiku lililonse munthu wamkulu sayenera kupitirira 50 g.

Mosiyana ndi zinthu zina zomwe zimakhala ndi shuga, fructose sayambitsa caries mu akulu komanso diathesis mwa makanda. Ochita masewera ambiri komanso anthu omwe amakhala ndi moyo wachangu amakonda zokoma ngati izi, chifukwa ndi gwero labwino kwambiri la mphamvu zolimbitsa thupi kwa nthawi yayitali komanso mwamphamvu. Komanso, maubwino a fructose amawonetsedwa ndi kuthekera kwake pakupanga mphamvu ya tonic, amachepetsa kudya kwa calorie ndikuletsa kudziunjikira kwa mafuta ochulukirapo m'thupi.

Ngakhale shuga wachilengedwe muzakudya, fructose ikhoza kukhalabe chifukwa choyambitsa matenda a chiwindi, matenda a shuga komanso kunenepa kwambiri. Koma kuvulazidwa kwa fructose kumatha kumveka pokhapokha ngati pakugwiritsa ntchito kwambiri mankhwala. Kukhala wakhama kwambiri m'malo mwa shuga amenewa kungayike maziko opanga chiwindi chamafuta, ngati mukufuna kukhala wathanzi ndikukhala ndi moyo, tsatirani ulamuliro wa "malo apakati" ndipo osapitirira pamenepo.

Mphamvu yamphamvu ya fructose (Chiwerengero cha mapuloteni, mafuta, chakudya - bju):

Chiwerengero cha Energy (b | w | y): 0% | 0% | 100%

Fructose amatchedwa wokoma zachilengedwe, womwe ndi monosaccharide. Imapezeka mwaulere zipatso zonse, zamasamba ndi uchi wina. Poyerekeza ndi shuga, fructose ali ndizopindulitsa zina zambiri zathanzi lanu. Fructose imalowa m'malo mwa shuga, samasungunuka m'madzi. Kutengera izi, imagwiritsidwa ntchito kwambiri kuphika. Amagwiritsidwa ntchito popanga mchere, ayisikilimu, makeke, zakumwa, mkaka. Fructose amagwiritsidwa ntchito popanga kulumidwa kwa zipatso kapena ndiwo zamasamba, pakukonzekera kwa jams ndi kusunga. Pogwiritsa ntchito fructose, ndizotheka kuwonjezera kununkhira kwa zipatso ndi zipatso, kuchepetsa zomwe zili ndi zopatsa mphamvu.

Kugwiritsa ntchito moyenera komanso moyenera ma fructose kumathandiza odwala matenda ashuga kwambiri, kumachepetsa mwayi wokhala ndi diathesis ndi caries mwa ana, komanso kumalimbitsa chitetezo cha mthupi. Fructose amalimbikitsa kuchira msanga kumapeto kwa kupsinjika kwamphamvu kwakuthupi kapena kolemetsa. Madokotala ambiri amakulangizani kuti musasiye shuga m'malo mokomera fructose, ngati simunasonyezedwe kulephera chifukwa cha thupi. Mu shuga, shuga ndi fructose amakhalanso olingana. Zotsatira zake, theka lokoma lokoma lomwe limatengedwa limasandulika kukhala mafuta acids, omwe amatulutsidwa m'magazi mu mawonekedwe a triglycerides. Ndi kuchuluka kwambiri kwa iwo m'matumba, mawonekedwe a cholesterol plaque ndi atherosulinosis, kugunda kwa mtima ndi stroko kumayamba. Pazifukwa izi, samalani ndi kumwa kwa zotsekemera. Choyamba yerekezerani zabwino ndi zoipa. Idyani zipatso komanso masamba ambiri ndipo mukhale athanzi!

Ngati muli ndi chida chaching'ono chophimba chophimba, ndiye kuti mtundu wonsewo ndi osavomerezeka.

Ma sweeteners: kuwunika kwathunthu komanso momwe mungasankhire zabwino?

Disembala 14, 2014

Momwe mungasungire bwino komanso "imfa yabwino" - shuga? Ndipo kodi ndikofunikira kuchita izi konse? Timalankhula za mitundu yayikulu ya zotsekemera, kugwiritsa ntchito kwawo muzakudya, zinthu zofunikira komanso zotsatira zowopsa.

Zokoma - zinthu zomwe zimagwiritsidwa ntchito popatsa kukoma ku zinthu zopangidwa ndi zakudya popanda kugwiritsa ntchito sucrose (shuga wathu wanthawi zonse). Pali magulu awiri azowonjezera izi: okhathamiritsa kwambiri komanso osapatsa thanzi.

Zopatsa mphamvu za caloric - omwe mphamvu yake imakhala yofanana ndi ya sucrose. Izi zikuphatikizapo fructose, sorbitol, xylitol, beckon, isomalt. Zambiri mwa izo ndi zinthu zachilengedwe.

Ma sweeteners, omwe phindu lawo limakhala lotsika kwambiri kuposa shuga wokhazikika, amatchedwa wopanda kalorizopangidwa. Awa ndi ma aspartame, cyclamate, saccharin, sucralose. Zomwe zimapangitsa kuti kagayidwe kazakudya kagayidwe kachakudya kasamalidwe.

Zinthu zomwe zili pafupi kwambiri kuphatikiza, zokhala ndi zopatsa mphamvu zofananira, kale zidagwiritsidwa ntchito pazamankhwala. Mwachitsanzo, mu shuga, adalangizidwa kuti asinthe shuga wokhazikika ndi fructose, yemwe anali wokoma kwambiri.

Zambiri za zotsekemera zachilengedwe:

• zambiri zopatsa mphamvu (zambiri),
• mphamvu yofatsa ya zotsekemera zama carbohydrate kuposa sucrose,
• chitetezo chachikulu
• chizolowezi chokoma munthawi iliyonse.

Kutsekemera kwa zotsekemera zachilengedwe (kutsekemera kwa sucrose kumatengedwa ngati 1):

• Fructose - 1.73
• Maltose - 0,32
• Lactose - 0,16
• Stevioside - 200-300
• Thaumatin - 2000-3000
• Osladin - 3000
• Filodulcin - 200-300
• Monellin - 1500-2000

Zinthu zomwe sizipezeka mwachilengedwe, zopangidwira makamaka kuti zithe kutsekemera, zimatchedwa zopanga zotsekemera. Ndizosapatsa thanzi, zomwe ndizosiyana ndi sucrose.

Zambiri za zotsekemera zopanga:

• otsika zopatsa mphamvu
• kuchepa kwa mphamvu ya kagayidwe kazakudya,
• kuwoneka kwa mitundu yazakoma zowonjezereka ndi mlingo wowonjezereka,
• zovuta zama cheke.

Kutsekemera kwa mapangidwe okometsera (kutsekemera kwa sucrose kumatengedwa ngati 1):

• Aspartame - 200
• Saccharin - 300
• Cyclamate - 30
• Dulcin - 150-200
• Xylitol - 1,2
• Mannitol - 0,4
• Sorbitol - 0,6

Mosayankha mosaganizira funsoli ndiye kuti sizingatheke. Iliyonse ya shuga imakhala ndi mawonekedwe ake, zomwe zikuwonetsa komanso zotsutsana kuti zigwiritsidwe ntchito.

Zofunira zotsekemera:

1. Chitetezo
2. Kukoma kosangalatsa
3. Kutenga gawo kochepa mu kagayidwe kazachilengedwe,
4. Kuthekera kwa kutentha.

Zofunika!Yang'anirani mawonekedwe a lokoma komanso werengani malembawo. Opanga ena amapanga zotsekemera ndi zowonjezera zakudya zomwe zitha kuvulaza thanzi. Zambirimndandanda wazakudya ("Yeshek")ndipo zotulukapo zawo pathupi zimawonetsedwa m'gulu lathu.

Kodi zotsekemera zoteteza thupi kwambiri ndizotani panthawi ya pakati?

1) Muyenera kusintha shuga ndi zowonjezera
- ngati mankhwala otere adaperekedwa ndi dokotala.

2) Mutha kusintha shuga ndi zowonjezera
- ngati muli ndi matenda ashuga,
- ngati mukunenepa kwambiri,
-ngati mukufuna kuchepa thupi komanso kusiya maswiti mtsogolo.

3) Simukufuna kusintha shuga ndi zowonjezera
- ngati muli ndi pakati kapena poyamwitsa.
- ngati mukudwala matenda a impso (amangogwiritsa ntchito zowonjezera).

Tisaiwale kuti zowonjezera zambiri, makamaka zopangidwa, sizimamvetsetseka bwino, ndipo sayansi siyikudziwa kuti ndi wokoma mtima uti wopanda vuto lililonse. Chifukwa chake, musanasunthire kwa iwo, muyenera kufunsa othandizira kapena zakudya. Khalani athanzi!

1. 
   Matenda a shuga Kupewa, kuzindikira ndi kuchiza ndi njira zachikhalidwe komanso zachikhalidwe. - M: Ripol Classic, 2008 .-- 256 p.
2. 
   Stepanova Zh.V. Matenda oyamba ndi mafangasi. Moscow, Kron-Press Publishing House, 1996, masamba 164, kufalitsa makope 10,000.
3. 
   Evsyukova I.I, Kosheleva N. G. Matenda a shuga. Mimba komanso akhanda, Miklosh - M., 2013 .-- 272 p.

Ndiloleni ndidziwitse. Dzina langa ndi Elena. Ndakhala ndikugwira ntchito ya endocrinologist kwa zaka zoposa 10. Ndikukhulupirira kuti pakadali pano ndili katswiri pantchito yanga ndipo ndikufuna kuthandiza alendo onse omwe amapezeka pamalowo kuti athetse zovuta osati ntchito. Zinthu zonse za tsambalo amazisonkhanitsa ndikuzikonza mosamala kuti athe kufotokoza zambiri zofunikira. Musanagwiritse ntchito zomwe zikufotokozedwa pa webusayiti, kukambirana ndi akatswiri ndizofunikira nthawi zonse.

Fructose: kapangidwe kake, zopatsa mphamvu, monga momwe zimagwiritsidwira ntchito

Fructose amapangidwa ndi mamolekyulu a kaboni, hydrogen, ndi oksijeni.

Ambiri a fructose amapezeka mu uchi, ndipo amapezekanso mumphesa, maapulo, nthochi, mapeyala, ma buluu ndi zipatso zina ndi zipatso. Chifukwa chake, pamsika wamafuta, crystalline fructose imapezeka kuchokera kuzomera zomera.

Fructose ali ndi zokwanira zopatsa mphamvu zambiri komabe pang'ono pokha zosakwana shuga wokhazikika .

Zambiri zopatsa mphamvu za fructose ndizo 380 kcal pa 100 g yazogulitsa , pomwe shuga ali ndi 399 kcal pa 100 g.

Mwanjira yamchenga, fructose imagwiritsidwa ntchito osati kale kwambiri, chifukwa zinali zovuta kupeza. Chifukwa chake, idali yofanana ndi mankhwala.

Ikani mafuta achilengedwe awa:

- monga wokoma popanga zakumwa zoziziritsa kukhosi, makeke, ayisikilimu, jams ndi zinthu zina zingapo. Amagwiritsidwanso ntchito kusungira mtundu ndi fungo labwino la mbale,

- ndi zakudya, m'malo mwa shuga. Anthu omwe akufuna kuchepetsa thupi kapena kudwala matenda monga matenda ashuga amaloledwa kudya fructose m'malo mwa shuga,

- panthawi yolimbitsa thupi. Fructose amawotcha pang'onopang'ono, osayambitsa kukwera msanga m'magazi, zomwe zimapangitsa kuti glycogen ipangidwe mu minofu minofu. Chifukwa chake, thupi limapatsidwa mphamvu,

- ntchito mankhwala, mankhwala ngati chiwindi kuwonongeka, shuga, glaucoma, pachimake mowa poyizoni.

Kugwiritsa ntchito fructose kumakhala kofalikira komanso kofala. Kwa zaka zambiri asayansi otsogolera ochokera kumayiko ambiri akhala akukangana pazinthu zake zopindulitsa komanso zovulaza.

Komabe, pali zina zotsimikizika zomwe simungatsutsane nazo. Chifukwa chake, omwe akufuna kuphatikiza fructose pachakudya chawo cha tsiku ndi tsiku ayenera kudziwa zabwino zonse ndi zodetsa nkhawa zake.

Fructose: Ubwino wake ndi chiyani?

Fructose ndimalo mwa shuga wa chomera.

Zotsatira zake pa thanzi la munthu ndizofatsa komanso zofatsa poyerekeza ndi shuga wokhazikika.

Fructose ndiwopindulitsa kwambiri mwachilengedwe. Ndipo ndichifukwa choti mukamagwiritsa ntchito fructose mu mawonekedwe ake achilengedwe, ulusi wazomera umagwiritsidwanso ntchito, zomwe ndi mtundu wina wa zolepheretsa zomwe zimayendetsa ntchito ya kuthira shuga ndikuthandizira kupewa kuwoneka kwa fructose owonjezera mthupi.

Kwa odwala matenda ashuga fructose - gwero lodalirika la chakudya chifukwa samachulukitsa shuga chifukwa amalowetsedwa m'magazi popanda thandizo la insulin. Chifukwa chogwiritsa ntchito fructose, anthu oterewa amatha kukwanitsa kukhala ndi shuga mthupi. Koma mutha kugwiritsa ntchito pokhapokha mutakambirana ndi dokotala.

Kugwiritsa ntchito kwambiri fructose kumathandizira kulimbitsa chitetezo chathupi, kuchepetsa chiopsezo cha caries ndi zotupa zina mkamwa.

Wotsekemera amathandizira chiwindi kuti chisinthe mowa kukhala metabolites otetezeka, kuyeretsa thupi lonse la mowa.

Kuphatikiza apo, fructose imagwira ntchito yabwino. ndi chizindikiro cha kukomoka mwachitsanzo, ndi mutu kapena nseru.

Fructose ali ndi luso labwino kwambiri. Zimapatsa thupi mphamvu zambiri kuposa shuga wanthawi zonse. Monosaccharide imadziunjikira m'chiwindi monga chakudya chachikulu chosungirako chotchedwa glycogen. Izi zimathandiza thupi kuchira msanga kupsinjika.Chifukwa chake, zogulitsa zomwe zili ndi shuga uyu ndizothandiza kwambiri kwa anthu omwe amakhala ndi chidwi.

Izi monosaccharide kwenikweni sayambitsa sayanjana. Uwu ndi mlandu wachilendo. Ngati zichitika, zimakhala makamaka khanda.

Fructose ndi mankhwala abwino kwambiri osungira chilengedwe. Imasungunuka bwino, imatha kusunga chinyezi, ndipo mothandizidwa nayo, khungu la mbaleyo limasungidwa bwino. Ichi ndichifukwa chake monosaccharide iyi imagwiritsidwa ntchito pokonzekera marmalade, jelly ndi zinthu zina zofananira. Komanso, mbale nazo zimakhala zatsopano.

Fructose: kuvulaza thanzi kumakhala kotani?

Fructose imabweretsa kuvulaza kapena kupindulitsa thupi, kwathunthu kutengera kuchuluka kwake. Fructose sichimavulala ngati chikugwiritsidwa ntchito moyenera. Tsopano, ngati mumagwiritsa ntchito molakwika, ndiye kuti mutha kuthana ndi mavuto azaumoyo.

- mavuto mu endocrine dongosolo, kagayidwe kachakudya m'thupi, kamene kamayambitsa kunenepa kwambiri ndipo pamapeto pake kunenepa kwambiri. Fructose amatha kuyamwa mwachangu ndikusintha kukhala mafuta okha. Kuphatikiza apo, munthu amene amagwiritsa ntchito izi mokoma osalamulirika, amakhala ndi njala, zomwe zimamupangitsa kuti adye kwambiri,

- zolakwika m'njira yachilengedwe chiwindi. Matenda osiyanasiyana amatha kuonekera, mwachitsanzo, kupezeka kwa vuto la chiwindi,

- matenda a mtima ndi mitsempha yamagazi, kuphatikiza ubongo. Amatha kuchitika chifukwa chakuti fructose imatha kuwonjezera cholesterol yamagazi ndikuwonjezera milingo ya lipid. Chifukwa cha kuchuluka kwa ubongo mu munthu, kusokonezeka kwa malingaliro, kulumala,

- kuchepa kwa mayamwidwe amkuwa ndi thupi, zomwe zimasokoneza kupanga kwa hemoglobin. Kuperewera kwamkuwa m'thupi kumawopseza kukula kwa kuchepa kwa magazi, kusokonekera kwa mafupa ndi minofu yolumikizika, kusabereka komanso zina zoyipa zaumoyo wa munthu,

- kuchepa kwa mphamvu ya encyme ya fructose diphosphataldolase. Awa ndi matenda osowa kwambiri. Koma zimachitika kuti munthu yemwe adapitilirapo ndi fructose ayenera kusiya zipatso zomwe amakonda. Anthu omwe ali ndi matenda oterewa sayenera kugwiritsa ntchito mankhwala otsekemera awa mulimonse.

Monga tawonera pamwambapa, fructose siwowonjezera chakudya chopatsa thanzi.

Kwa amayi oyembekezera komanso oyembekezera: zovuta ndi zabwino za fructose

Ndikofunika kwa amayi omwe ali ndi mwayi wogwiritsa ntchito fructose mwa mawonekedwe ake achilengedwe, ndiye kuti, ndi zipatso ndi zipatso.

Sizokayikitsa kuti mzimayi amatha kudya zipatso zochuluka zomwe zimapangitsa kuti fructose achulukane.

M'malo mwa shuga zopezeka ndi njira zochitira kupanga sangathe kugwiritsidwa ntchito pa nthawi yoyembekezera . Kuchuluka kwa izo mthupi kumatha kubweretsa zotsatirapo zoipa pa thanzi la mayi ndi mwana.

Fructose sichiletsedwa amayi oyamwitsa, imathandizanso, mosiyana ndi shuga wokhazikika.

Ndi chithandizo chake, kuphwanya kwa carbohydrate metabolism kumakonzedwa. Fructose amathandizanso azimayi achichepere kuthana ndi kunenepa kwambiri, kuchita masewera olimbitsa thupi komanso kusokonezeka kwa mitsempha pambuyo pobereka.

Mulimonsemo, lingaliro la mayi wapakati kapena wonyentchera kuti asinthane ndi wokoma liyenera kuvomerezedwa ndi adokotala. Lingaliro lotere silingapangidwe payokha, kuti lisapweteke ana amtsogolo.

Kapangidwe ka ana: kopindulitsa kapena zovulaza

Pafupifupi ana onse aang'ono amakonda maswiti. Komatu zonse zabwino kuti pang'ono. Ana amakonda kuzolowera chilichonse chokoma, choncho ndibwino kuti achepetsa kudya kwawo.

Ndikofunika kwambiri ngati makanda amamwa fructose mwachilengedwe. Artificial fructose osavomerezeka kwa ana .

Ndipo ana osakwana chaka chimodzi safuna fructose, popeza mwana amalandila chilichonse mkaka wa mayi.Simuyenera kupereka misuzi ya zipatso zotsekemera ku zinyalala, chifukwa chake kuyamwa kwa zakudya kumatha kuchepa. Vutoli limatha kubweretsa m'matumbo colic, kusowa tulo komanso kulira.

Ndizololedwa kugwiritsa ntchito fructose kwa ana omwe ali ndi matenda a shuga. Chachikulu ndichakuti mupeze tsiku lililonse 0,5 g pa 1 makilogalamu amalemu. Mankhwala osokoneza bongo amangokulitsa matenda. .

Kuphatikiza apo, mwa ana aang'ono omwe amagwiritsa ntchito izi zotsekemera mosalamulirika, thupi limakumana ndi vuto kapena atopic dermatitis.

Fructose: Vuto kapena phindu chifukwa chochepetsa thupi

Fructose ndi imodzi mwazakudya zomwe zimagwiritsidwa ntchito pazakudya. Makola okhala ndi zopangira zakudya amangophulika maswiti, momwe amapangidwira fructose.

Ma Dietitians amalangidza kugwiritsa ntchito fructose m'malo mwa shuga. Koma zitha, momwe mungathandizire kuchepa thupi, ndipo mosemphana ndi zomwezo zimatsogolera ku kuwonekera kwa kunenepa kwambiri.

Phindu la monosaccharide uyu kwa anthu omwe akufuna kuchepa thupi ndiwakuti sizichititsa kuti shuga ayambe kutuluka m'magazi. Kuphatikiza apo, fructose ndiwotsekemera kwambiri kuposa shuga wofala kwa aliyense, chifukwa chake, zochepa ndizomwe zimamwa.

Koma kugwiritsa ntchito thupi lochepetsa la fructose kuyeneranso kukhala moyenera. Kuchulukitsa kwa izi kungowathandiza minofu ya adipose kukula kwambiri, komanso, kuthamanga.

Fructose imatchinga kumverera kwodzaza, kotero munthu yemwe amadya izi zotsekemera amakumana ndi njala. Chifukwa cha chakudyachi, zimapezekanso zambiri, zomwe sizivomerezeka pachakudya.

Ndiye pamenepa anthu akumaliza ndi chiyani? Palibe contraindication kapena malamulo oletsa kudya fructose.

Chokhacho chomwe muyenera kukumbukira nthawi zonse ndikuti kugwiritsa ntchito zotsekemera izi kuyenera kukhala kokulirapo.

Fructose, yemwe amakhala ndi zopatsa mphamvu zambiri ngati 400 kcal, ngakhale izi zimatengedwa kuti ndizopezeka muzakudya, sangathe kuvulaza. Koma kodi izi ndizowona, ndipo ndi chiyani phindu ndi zovuta za fructose, zalongosoledwa mwatsatanetsatane m'nkhaniyi.

Kodi fructose ndi chiyani?

Kalori fructose ndi 400 kcal pa 100 magalamu. Komabe, imawerengedwa ngati mafuta ochepa a calorie mu zakudya. Anthu ambiri amatcha fructose kukhala analogue lachilengedwe. Nthawi zambiri, mankhwalawa amapezeka mu zipatso zosiyanasiyana, masamba ndi uchi.

Kufotokozera mwachidule zomwe fructose ndi:

• zopatsa mphamvu - 400 kcal / 100 g,
• gulu la chakudya - chakudya,
• zachilengedwe monosaccharide, shuga isomer,
• kulawa - kutchulidwa kokoma,
• mndandanda wa glycemic ndi 20.

Ambiri, mwachitsanzo, adawona pamashelefu amamasitolo othandizira kudya oatmeal pa fructose, zopatsa mphamvu zopezeka pafupifupi 90 kcal pachidutswa chilichonse.

Fructose ndi amodzi mwa maswiti ochepa omwe amavomerezedwa kwa anthu odwala matenda ashuga. Chowonadi ndi chakuti, mosiyana ndi sucrose, fructose sichikhudza kupanga kwa insulin komanso sikuwonjezera shuga. Ichi ndichifukwa chake anthu ambiri amawonjezera izi pachakudya m'malo mwa shuga.

Komabe, kodi fructose ndiyotetezeka, mtengo wa caloric womwe umapitilira zizindikiritso zofananira za zakudya zina zachangu, za chifanizo? Ndipo mungagwiritse magalamu angati a fructose patsiku?

Fructose komanso onenepa kwambiri

Atsikana ambiri, kuyesera kuti achepetse maswiti, amasintha shuga wokhazikika ndi fructose, akukhulupirira kuti mwanjira imeneyi amachepetsa mavuto obwera chifukwa cha chakudya m'thupi. Zopatsa mphamvu za calorie za fructose ndi shuga zimakhala zofanana - koyamba 400 kcal pa 100 g, wachiwiri - 380 kcal. Komabe, ngakhale izi, pazifukwa zina, ndi fructose yomwe imawonedwa ndi anthu kukhala yotetezeka pamtunduwo.

Chiphunzitso chakuti kusintha shuga mwa chinthu ichi, mutha kupewa mavuto onenepa kwambiri, ndizolakwika. M'malo mwake, fructose, pakati pazinthu zina, imatha kuyambitsa njala. Ndi kugwiritsa ntchito nthawi yayitali - kuphwanya mahomoni ena, omwe amayang'anira mphamvu zamagetsi.

Komabe, izi zoyipa zimachitika pokhapokha ngati fructose imadyedwa kwambiri. Zinthu zomwe munthu amakhala nazo tsiku lililonse kwa munthu wamkulu ndi 25-40 g.

Ngati tizingolankhula zovomerezeka za fructose patsiku, ndikofunikira kumvetsetsa mwatsatanetsatane zomwe zipatso ndi zipatso zili ndi zochuluka kwambiri. 25-25 magalamu a zinthu ndi:

• 3-5 nthochi
• Maapulo 3-4
• 10-15 yamatcheri
• pafupifupi magalasi 9 a sitiroberi.

Kuphatikiza apo, mitundu yambiri ya fructose ilipo mu mphesa, masiku, mapeyala, nkhuyu, zoumba, mavwende, mavwende ndi yamatcheri. Ichi ndichifukwa chake zinthu zambiri pamndandandandawu sizipezeka m'zakudya za anthu omwe amawunika momwe awonekera. Komabe, fructose ali ndi zinthu zingapo zabwino.

Ubwino wathanzi

Pogwiritsa ntchito moyenera, fructose sikuti imakhala yangozi thanzi, komanso ingakhale yothandiza, yomwe shuga wamba siyokhazikika. Mwachitsanzo, ili ndi mphamvu ya tonic, imathandizira kubwezeretsa mphamvu komanso kuchepetsa kutopa.

Mosiyana ndi shuga, fructose woledzera samavulaza mano anu. Komanso, monosaccharide amachepetsa chiopsezo cha kuwola kwa mano.

Koma mwayi wake waukulu ndikuti fructose siliwonjezera shuga wamagazi, yokhala popanda kuphatikizidwa ndi insulin. Ndipo insulini, monga mukudziwa, sikuti amangothandiza kuthyola zovuta za shuga monga shuga ndi glucose, komanso zimatsogolera ku kuwoneka kwama deposits amafuta. Chifukwa chake, fructose wokwanira amalimbikitsidwa muzakudya zina.

Choyipa Choyipa

Zokhudza zinthu zoyipa zomwe zimakhudza thupi la munthu - pali zingapo zingapo nthawi imodzi:

Choyamba - monga tafotokozera pamwambapa - mphamvu yayikulu yamphamvu ya fructose (400 kcal pa 100 g). Komabe, ngakhale dzino lokhazikika kwambiri silingathe kudya zochuluka za monosaccharide iyi. Chifukwa chake, musachite mantha ndi chithunzi ichi. Mutha kuwerengera zambiri. Chifukwa chake, mwachitsanzo, zophatikiza zamakilogalamu a supuni ya fructose ndi 9 kcal yokha. Koma izi ndizokwanira kuwonjezera maswiti mu mbale ina, chifukwa fructose ndi wokoma kwambiri kuposa shuga.

Mbali yachiwiri yopanda pake - kudya kwambiri fructose kungayambitse kukulitsa matenda a mtima ndi matenda a metabolic.

Kuphatikiza apo, asayansi aku Israeli adatha kudziwa kuti kudya pafupipafupi izi kungayambitse kukalamba msanga. Ngakhale kuli koyenera kufotokozera pano kuti zoyesazo zinachitika osati pa anthu, koma pa mbewa.

Palibe zoletsa zapadera pakugwiritsa ntchito fructose. Koma muyenera kukumbukira kuti muyenera kugwiritsa ntchito mosamala.

Kuphatikiza apo, fructose imasintha shuga m'magazi, kukhala ndi kalozera wamatumbo ochepa, osayambitsa zotsatira zoyipa. Chifukwa, mwachitsanzo, kwa odwala matenda a shuga, chizolowezi patsiku ndi 50 g.

Koma zopatsa mphamvu za calorie za shuga ndi fructose ndi zomwezo: pafupifupi 400 kcal pa 100 g. Momwe fructose imakwanira mu chakudya cha odwala matenda ashuga okha, komanso omwe akuchepetsa thupi, ndipo akufuna kudya molondola, werenganibe.

Zopatsa mphamvu zama calorie - 388 kcal, shuga - 398 kcal. Koma kusiyana ndikuti fructose ndiwotsekemera kwambiri, zimapezeka kuti muyenera kuwonjezera pazochulukirapo, zomwe zikutanthauza kuti mudzapeza zochepa zopatsa mphamvu ndi digiri yomweyo ya kutsekemera kapena chakumwa. Fructose bwino kuposa glucose amatha kusunga chinyezi, zomwe zimathandiza kuti zakudya zotsekemera zikhalebe zazitali.

China chake ndichabwino:

• Amakhala ngati kukoma kwachilengedwe kwa zipatso, zipatso, zakumwa.
• Zimapatsa mphamvu zambiri kwa thupi ndikuwonjezera zochitika m'mutu.
• Sichimayambitsa caries, ndipo kawirikawiri sichilivulaza enamel enino, chifukwa imatha kuchotsa ngakhale mano.
• Amathandizira mowa kuti uchoke m'thupi mwachangu, umaperekedwanso m'mitsempha ngati chiphe cha chiphe chikufanana.
• Fructose ndi wotsika mtengo kuposa shuga.
• Mlozera wotsika wa glycemic.
• Amachepetsa chiopsezo cha diathesis.
• Zithandiza kukonzanso msanga mphamvu mukadwala, kupsinjika kwamthupi ndi m'maganizo.

Kuvulaza kwa kudya fructose ndikofanana ndi shuga wokhazikika, kotero fructose imaperekedwanso kwa anthu omwe akudwala matenda ogwirizana ndi kunenepa kwambiri. Ndipo apa zilibe kanthu kuti ndi ma calories angati mu fructose, kuchuluka kwake ndi kokoma. Chifukwa ngati shuga amadzaza, ndiye kuti fructose ilibe katundu, m'malo mwake, imathandizanso kulakalaka. Ndipo popeza fructose imalowetsedwa mwachangu, zimakhala zosavuta kuti mulembe nazo.

Mthupi, limangilidwa ndi chiwindi, kuikonza mu mafuta, i.e., m'madipozoni amafuta odedwa. Mluza umagwira thupi lonse.

Ndipo kafukufuku waposachedwa amapereka chifukwa chilichonse chokhulupirira kuti anthu omwe amamwa zakudya zambiri za fructose amatha kukumana ndi mavuto m'mimba ndi matumbo, monga kutulutsa magazi, kudzimbidwa, kutsegula m'mimba, kutsegula m'mimba. Fructose owonjezera ungayambitse matenda a mtima komanso mavuto a mtima.

Njira ina yokhala ndi shuga ndi fructose yaonekera kale - iyi ndi stevia. Komanso wokometsa zachilengedwe, komabe, ambiri amadandaula kuti ali ndi vuto losasangalatsa. Stevia ndi mbewu yabwino kwambiri kuposa shuga. Alibe zotsutsana, ndipo zikuchokera - gulu la mavitamini othandiza, antioxidants, tannins.

Imatsitsa shuga m'magazi, imalimbitsa mitsempha yamagazi. Imakhala ndi zotsutsana ndi zotupa komanso mavairasi oyambitsa, chifukwa chomwe ngakhale matenda ena amkamwa ndimatumbo amkati amathandizidwa ndi stevia. Zithandiza kwa kapamba, nephritis, cholecystitis, nyamakazi, osteochondrosis, kubwezeretsa ntchito ya chithokomiro. Zokhazo zoyipa ndizokwera mtengo kwake.

Kudya zakudya zomwe zimakhala ndi fructose zachilengedwe, monga uchi, zipatso ndi zipatso, munthu amalandila michere yoyenera, koma fructose, monga wokoma, sayenera kugwiriridwa, chifukwa imatha kukhala zovulaza m'malo mwa zabwino.

Komabe, palibe chifukwa chokana shuga kwathunthu, kuti musataye mphamvu zonse zam'thupi ndi zamaganizidwe, kuti musatope mwachangu kuchokera ku kupsinjika. Chilichonse chikuyenera kuchitika ndikuchita kudya pang'ono, kuti musachite mopitirira muyeso komanso osadzimana china chofunikira komanso chofunikira. Chisankho ndichanu!

Kusiyana kwa calorie okhala ndi fructose ndi shuga

Fructose ndi shuga ndi mutu wabwino pokambirana, lingaliro lazamalonda la opanga, mutu woti muphunzire. Pa kutsekemera fructose kulibe ofanana: ndi 70% okoma kuposa masekisidi ena onse odziwika ndipo amaposa katatu glucose pachithunzichi. Zakudya za calorie za 100 g shuga - 387 kcal, fructose - 399 kcal.

Assimilation wa fructose sikutanthauza insulin. Kuphatikiza apo, molekyu iliyonse ya shuga yoyera imapangidwa ndi theka. Pachifukwa ichi, zotsekemera kwambiri zimapangidwa pamaziko a fructose, omwe, amagwiritsidwa ntchito mumakampani a confectionery.

Kusiyanitsa kwakukhudzana ndi thupi

Kudzikongoletsa komwe kumayamwa shuga sikophweka. Ikalowa m'mimba, chinthu chotsekemera chomwe ndi theka la glucose chimapangitsa kutulutsa insulin: timadzi timene timathandiza kutulutsa mamolekyulu a glucose kupita kumitsempha yama cell. Kuphatikizanso apo, si insulin iliyonse yomwe imadziwika ndi thupi. Nthawi zambiri maselo samayankha kupezeka kwa mahomoni. Zotsatira zake, pamachitika zodabwitsazi: insulin ndi shuga zimapezeka m'magazi, ndipo chinthu chamoyo - selo silingathe kudya.

Ngati shuga alowa m'mimba, tiziwalo ta endocrine timalimbikitsa kupanga mtundu wina wa mahomoni womwe umakhudza kupanga kwa insulin yoyenera. Kuti insulin ikamizidwe, machitidwe onse amayenera kugwira ntchito mwamphamvu: ntchito yamagalimoto imathandizira kukulitsa mphamvu ya metabolic ya maselo. Zomwe zimapanga nembanemba zimadutsa glucose mu cytoplasm, pambuyo pake imakonzedwa ndi maselo onse amthupi.

Fructose amalowetsedwa ndi thupi popanda kutenga nawo gawo la mahomoni a insulin, omwe ndi osiyana ndi shuga ena.Komanso, monosaccharide amalowa kudzera m'makoma amatumbo ndi m'mimba mwachindunji m'magazi. Pamagawo awa, gawo la fructose limasinthidwa kukhala glucose ndikudyedwa ndi maselo. Fructose otsalawo amalowa m'chiwindi, pomwe amakonzedwa muzinthu zina, makamaka mafuta.

Konzani zabwino

1. Mlingo wa calorie wa fructose ndi wotsika - osapitirira 0,4.
2. Siziwonjezera magazi.
3. Imachepetsa mwayi wama caries - siyipanga michere yolumikizira mkamwa.
4. Zimathandizira kukulitsa ntchito zolimbitsa thupi, zimakhala ndimphamvu yantoniki.
5. Ili ndi mphamvu yotchulidwa.
6. Amadziwika ndi kutsekemera kwakukulu.

Zotsatira zoyipa Zowonjezera Fructose

Kuzindikirika kwa njira yazakudya za fructose - molunjika m'chiwindi, kumabweretsa kupangika kwa katundu wowonjezereka pachinthu ichi. Zotsatira zake, pamakhala ngozi yoti thupi lidzalephera kudziwa insulin ndi mahomoni ena. Mndandanda womwe ukuyembekezeredwa kupatuka uli motere:

• kukula kwa hyperuricemia - owonjezera uric acid m'magazi. Zotsatira zina za njirayi ndikuwonetsa gout,
• kukula kwa matenda ogwirizana ndi kuchuluka kwa magazi m'mitsempha yamagazi.
• kupezeka kwa NAFLD - matenda osokoneza bongo a mafuta a chiwindi,
• pali kukana leptin - mahomoni omwe amawongolera kudya kwamafuta. Thupi limanyalanyaza milingo ya leptin ndikuwonetsa kulephera kwakanthawi. Zotsatira zake, kunenepa kwambiri, kusabereka,
• palibe njira yodziwitsira ubongo ndi ziwalo zina zamatsenga zamagetsi zokhudzana ndi kukwera. Njira yapadera yofanizira ya fructose siyilola kuti munthu akhale ndi chidwi chodzaza. Zotsatira zake, njira yolowera chakumwa cham'mimba imatha kugonjetsedwa mosavuta ndi thupi,
• kudzikundikira kwa cholesterol yambiri ndi mafuta m'magazi - triglycerides,
• kupezeka kwa kukana kwa insulin - chifukwa chachikulu cha kukhazikitsidwa kwa matenda a shuga mu mtundu wachiwiri, matenda a mtima, mitsempha yamagazi, nthawi zina - oncology.

Zochitika zofananira sizokhudzana ndi kudya zipatso. Ngozi ili pakulowetsa kwa fructose wosakanikirana kapena wapadera ndi chakudya - gawo lalikulu la confectionery ndi zakumwa za shuga.

Zipatso za shuga ndi nzimbe ya Beet

Malingaliro a akatswiri azakudya azakudya ali ndi zosatsutsa: kugwiritsa ntchito fructose kuyenera kukhala kochepa - osaposa supuni zitatu za chinthu ichi ziyenera kupezeka muzakudya za tsiku ndi tsiku - magalamu. Poyerekeza: 35 g ya fructose imasungunuka mu botolo yaying'ono kwambiri ya zakumwa za kaboni. Msuzi wa Agave amakhala ndi 90% ya shuga zipatso. Zinthu zonsezi zimakhala ndi sucrose zochokera ku wowuma chimanga.

Mlingo wofanana wa fructose mwachilengedwe, womwe umapezeka ngati gawo la zipatso, umasiyananso ndi thupi. Kuchuluka kwa fructose kusungunuka, komwe ndi malire, kumakhala ndi nthochi zisanu, magalasi angapo a sitiroberi, maapulo atatu. Palibe kukayikira kufunikira kwa zipatso zachilengedwe zomwe zimalimbikitsidwa kwa ana, kusiyana kwawo kuchokera ku timadzi tokoma ndi zakumwa za fructose.

Chakudya cha Sorbitol - cholowa m'malo mwachilengedwe

Chipatsochi chimakhala ndi shuga wotsekemera ngati shuga: sorbitol. Izi zomwe zimatsuka chiwindi ndikuwonjezera ntchito yamatumbo zimapezeka m'matcheri ndi ma apricots. Phulusa la m'mapiri limakhala lolemera kwambiri ndizomwe zili.

Sorbitol siwotsekemera kwambiri: fructose ndi shuga ndizotsekemera kwambiri. Shuga wokhazikika, mwachitsanzo, amakhala wokoma kwambiri kuposa sorbitol, ndi zipatso - pafupifupi kasanu ndi atatu.

Makhalidwe ofunikira a sorbitol amaphatikizapo kusunga mavitamini m'thupi, kusintha kwa mabacteria m'mimba. Glucite (dzina lina la chinthucho) amathandizira pantchito yogwira chiwindi ndi impso, imalimbikitsa kutulutsa kwazinthu zowononga pazinthu zoyipa kuchokera mthupi.Nthawi zambiri imagwiritsidwa ntchito m'malo mwa shuga monga zowonjezera, mwachitsanzo, kutafuna mano. Amadziwika kuti amatha kusamalira makasitomala zakudya.

Nutritionists amalimbikitsa kuchepetsa kudya kwa sorbitol. Kugwiritsa ntchito molakwika chipangizocho kumatha kubweretsa vuto m'matumbo. Kuchuluka kwa glucite komwe kungagwiritsidwe ntchito mopanda chisoni ndi 30 gramu.

Ndi calories angati ali mu fructose?

Kwa zaka zambiri, ochita kafukufuku wa sayansi ayesera kupanga zotchedwa shuga, zomwe zimatha kuyamwa popanda kuthandizidwa ndi insulin.

Zinthu zopangidwa kuchokera ku zinthu zovulaza zawononga kwambiri kuposa odwala matenda ashuga. Pazifukwa izi, wokoma amatengedwa poyesa, omwe adamupatsa dzina la fructose.

Masiku ano, amagwiritsidwa ntchito kwambiri kuphika zakudya zambiri za anthu omwe amapezeka ndi matenda a shuga. Mwanjira yake yachilengedwe, imatha kupezeka muzinthu monga uchi, zipatso zotsekemera ndi zipatso.

Pogwiritsa ntchito ma hydrolysis awo, fructose amapangidwa, omwe amakhala ngati zotsekemera zachilengedwe.

Poyerekeza ndi shuga woyengedwa nthawi zonse, fructose imatha kuyamwa bwino komanso mwachangu ndi thupi. Nthawi yomweyo, zotsekemera zachilengedwe ndizotsekemera kawiri kuposa shuga, pachifukwa ichi, kuphika kumafunikira fructose yocheperako kuti zitheke kutsekemera.

Komabe, zopatsa mphamvu za fructose ndizosangalatsa, zomwe tikambirana pansipa.

Chifukwa chake, odwala matenda ashuga amatha kuchepetsa kuchuluka kwa shuga womwe umadulidwa ndikulowetsa m'masamba omwe adakonzedwa pogwiritsa ntchito sopo.

Pamene fructose imawonjezeredwa tiyi, chakumwa chimapeza kukoma kokoma, ngakhale ndizochepa zomwe zimayenera kuwonjezeredwa. Izi zimakwaniritsa kufunika kwa maswiti, omwe ndi oyipa kwa shuga.

Zakudya zopatsa mphamvu

Anthu ambiri amadabwa ndi zopatsa mphamvu zingati zomwe zimakhala ndi fructose. Zopatsa mphamvu zopatsa mphamvu za zotsekemera zachilengedwe ndi 399 kilocalories pa gramu 100 za chinthu, zomwe ndizapamwamba kuposa shuga. Chifukwa chake, izi sizili kutali ndi mankhwala otsika kalori.

Pakadali pano, munthu akadya fructose, insulini simumasulidwa mwadzidzidzi, chifukwa chake palibe "kuwotcha" nthawi yomweyo monga kudya shuga. Chifukwa cha izi, kumverera kovutidwa mu matenda ashuga sikumatenga nthawi yayitali.

Komabe, mawonekedwe awa amakhalanso ndi zovuta. Popeza insulin siyipangidwe, mphamvu siyonso imatulutsidwa. Momwemo, ubongo sukulandila chidziwitso kuchokera mthupi kuti kumwa kofunikira kale kwalandilidwa.

Chifukwa chaichi, munthu amatha kudya kwambiri, zomwe zimayambitsa kutulutsa m'mimba.

Mawonekedwe a Fructose

Mukasintha shuga ndi zotsekemera kuti muchepetse kunenepa kapena kulongedza glucose m'magazi, ndikofunikira kuganizira zovuta zonse za fructose, kuwerengetsa mosamala zopatsa mphamvu zonse komanso osadya maswiti ambiri, ngakhale kuti mulibe shuga.

• Ngati tizingolankhula za zofunikira zapamwamba, ndiye kuti fructose ndi yotsika kwambiri kuposa shuga. Ngakhale pali kuyesayesa ndi luso, kugula zinthu zophikidwa ndi zotsekemera sikungakhale kaphwete komanso kotsika ngati kuphika wamba. Mtundu wa yisiti umatulutsanso mwachangu komanso bwino ngati uli ndi shuga wokhazikika. Fructose ali ndi kukoma kwake, komwe kumadziwika.
• Zabwino zake, zotsekemera ndizosiyana chifukwa sizivulaza enamel ya dzino, poyerekeza ndi zopangidwa ndi shuga. Fructose imathandizira kwambiri muubongo ndipo imawonjezera mphamvu ya thupi. Pakalipano, wokometsera mwachilengedwe ndiwopindulitsa kwambiri kudya mu mawonekedwe a zipatso kapena zipatso, m'malo mongowonjezera kukoma.
• Ku United States, fructose simalimbikitsidwa kuti igwiritsidwe ntchito chifukwa cha kunenepa kwambiri kwa anthu aku America.Pakalipano, chifukwa chagona poti Waku America wamba amadya maswiti ambiri. Ngati zotsekemera zimadyedwa moyenera, mutha kusintha zakudya zanu m'malo moonda. Lamulo lalikulu ndikuti muyenera kudya zotsekemera pang'ono.

Fructose ndi shuga

Nthawi zambiri anthu amadabwa momwe fructose imasiyanirana ndi glucose. Zinthu zonsezi zimapangidwa ndi kuphulika kwa sucrose. Pakadali pano, fructose ali ndi kutsekemera kwakukulu ndipo amalimbikitsidwa kuphika zakudya zamagulu.

Kuti glucose akhazikike bwino, pamafunika insulin inayake. Pachifukwa ichi, odwala matenda ashuga sayenera kudya zakudya zomwe zimakhala ndi izi mosiyanasiyana.

Komabe, wokoma satha kupereka kukhutira komwe kumabwera ngati, mwachitsanzo, mutadya chidutswa cha chokoleti. Izi ndichifukwa choti palibe kutulutsidwa kwa insulin yoyenera. Zotsatira zake, kudya fructose sikubweretsa chisangalalo choyenera.

Fructose: mapindu ndi zopweteketsa

Fructose ndi chakudya chosavuta chamafuta, amodzi mwa mitundu itatu yayikulu ya shuga yomwe thupi la munthu limagwiritsa ntchito kupanga mphamvu. Ndi gawo lofunika (limodzi ndi shuga) wa sucrose, shuga ya patebulo. Kwambiri, fructose ndi gawo la zakudya zamasamba: zipatso, masamba, zipatso, uchi ndi zinthu zina za phala.

Tiyeni tikambirane mwatsatanetsatane zomwe ndizopanga shuga:

• Vinyo wotsekemera (mwachitsanzo, ma dessert),
• Zipatso ndi timadziti - maapulo, yamatcheri, mphesa, guava, mango, vwende, lalanje, chinanazi, quince,
• Zipatso zambiri zouma, kuphatikizapo ma currants, nkhuyu, mphesa zouma,
• Wokondedwa ndi mapulo,
• Maswiti apamwamba ndi zakudya,
• Zakumwa zopatsa mphamvu ndi mphamvu,
• Corn Syrup - Mkulu Wazazizoni wa Froose kapena HFCS,
• Katundu wophika bwino,
• Kutafuna mano, etc.

Kodi pali kusiyana kotani pakati pa fructose ndi shuga?

Kusiyana kwakukulu pakati pa monosaccharide iyi ndi sucrose (komanso madzi a chimanga) ndi gawo lokhathamira la kutsekemera. Calorie fructose ndi ofanana ndi calcium kalori, koma nthawi yomweyo imakhala yokoma kawiri. Chifukwa chake, muzakudya zomwe zimakhala ndi chakudya ichi, mumakhala zakudya zochepa zopatsa mphamvu kuposa zakudya zofanana zomwezi zotsekemera, koma ndi sucrose.

Kusiyana pakati pa shuga ndi fructose kumakhalanso chifukwa chakuti chomaliza chimatengedwa ndi thupi popanda kupangitsa kuti insulini ituluke. Ili ndi index yotsika ya glycemic, ndiko kuti, siyimapangitsa kukula kwambiri kapena kutsika kwa shuga m'magazi. Chifukwa chake, amathanso kudyedwa ndi odwala matenda a shuga komanso anthu odwala matenda onenepa kwambiri.

Chiwopsezo cha kudya kwambiri fructose chimanga manyuchi

Amadziwika kuti shuga ya zipatso nthawi zambiri imagwiritsidwa ntchito ngati zotsekemera zachilengedwe mu zakumwa zazing'ono ndi zakumwa zoziziritsa kukhosi, komanso chinthu chachikulu (gawo lachiwiri ndi shuga) mumtundu wina wotchuka, madzi a chimanga, omwe amakhala ndi chakudya chamagulu ambiri.

Manyuchi ndi fructose awa sizikhala chimodzimodzi. Anthu ambiri amaganiza molakwika kuti mawuwa amagwiritsidwa ntchito mosinthana, chifukwa chake pali malingaliro olakwika pa monosaccharide yokha. Nthawi zambiri, ndikugwiritsa ntchito molakwika mankhwala a HFCS omwe amathandizira kunenepa kwambiri komanso kukulitsa matenda (makamaka pakati pa anthu aku America).

Tiyeneranso kukumbukira kuti chifukwa chotsika mtengo wa madzi a chimanga, chimagwiritsidwa ntchito ngati chowonjezera pazinthu zambiri. Mwachitsanzo, Wachimereka wamba, wakudya mkate kapena phala, mosadziwa amakumana ndi vuto la shuga wamkulu wazipatso ndipo, chifukwa chake, kunenepa kwambiri, matenda ashuga, mavuto a mtima, cholesterol yayikulu, etc. Kuphatikiza apo, chimanga chosinthika chibadwa chimagwiritsidwa ntchito popanga manyuchi, omwe amakhalanso ndi ngozi zina.

Monga tikuonera, vuto la kunenepa kwambiri ndi shuga omwe munthu amamwa. Kafukufuku wachitika, pomwepo zidadziwika kuti 48% ya anthu omwe amaphatikiza madzi a chimanga m'zakudya zawo adayamba mwachangu kuposa omwe sanadye.

Chifukwa chake, ndikofunikira kumvetsetsa kuchuluka kwa fructose yoyenera kugwiritsidwa ntchito m'malo mwa shuga, komwe iyenera kukhalamo, ndi zotsatirapo zoyipa zomwe zingayambitsidwe chifukwa chazunza.

Zovuta za fructose

Kumbukirani kuti anthu amakonda kudya chakudya chochuluka, ndipo zakudya zomwe zili ndi shuga wambiri siziponso. Kuledzera kwambiri kumatha kubweretsa mavuto azaumoyo monga:

1. Kuwonjezeka kwa mulingo wa uric acid m'magazi, ndipo, monga chotulukapo, gout ndi kuthamanga kwa magazi.
2. Maonekedwe a sanali chiwindi chamafuta matenda a chiwindi.
3. Kukula kwa leptin kukana. Munthu amalephera kutengeka ndi leptin - mahomoni omwe amawongolera njala. Zotsatira zake, kulakalaka "mwankhanza" kumabwera ndipo chiopsezo chotenga matenda ambiri, kuphatikizapo kubereka, chikuwonjezeka.
4. Mukamadya chakudya ndi shuga wa zipatso, simumva kukhudzidwa kwazinthu zomwe zili ndi sucrose. Chifukwa chake, munthu amakhala ndi chiopsezo chodya zakudya zochuluka kwambiri zomwe zimaphatikizapo monosaccharide iyi.
5. Kuchuluka kwa cholesterol oyipa ndi triglycerides m'magazi.
6. Kukana kwa insulin, komwe pamapeto pake kungayambitse kunenepa kwambiri, matenda a shuga a 2, kukula kwa matenda a mtima komanso matenda a oncology.

Zotsatira zoyipa zomwe zili pamwambazi sizikugwira ntchito pakudya zipatso zosaphika. Inde, kuvulaza kwa fructose, kwakukulu, kumachitika chifukwa cha kumeza kwa zakudya zomwe zimapangidwa ndi shuga wowonjezera.

Tiyeneranso kudziwa kuti mosiyana ndi zotsekemera komanso zakumwa zoziziritsa kukhosi, zipatso za kalori yotsika zimatha kusintha kwambiri mkhalidwe wamthupi ndi thanzi la anthu chifukwa chazomwe zimakhala ndi fiber, mavitamini, michere yaying'ono komanso zazikulu komanso zinthu zina zofunika. Mukamamwa, thupi lidzatsukidwa, kuthandizira microclora yam'mimba yamoyo, kupewa ndi kuchiza matenda, ndikuwongolera ntchito kwa ubongo.

Ubwino wopangira

Kudya zakudya zokhala ndi mafuta a fructose kumatha kupindulitsadi thupi. Komabe, iyenera kukhala zipatso ndi ndiwo zamasamba zatsopano, osati mbale zopaka zabwino ndi madzi a chimanga, ndi zakumwa zambiri zotsekemera.

Chifukwa chake, timalemba zazikulu zopindulitsa za shuga wa zipatso:

1. Low calorie fructose (pafupifupi 399 kcal pa 100 magalamu a mankhwala).
2. Kugwiritsa ntchito mu zakudya za anthu odwala matenda ashuga komanso onenepa kwambiri.
3. Ubwino wa fructose ndikuchepetsa mwayi wama caries.
4. Ndi gwero labwino la mphamvu nthawi yayitali kapena yozama.
5. Ili ndi katundu wa tonic.
6. Amachepetsa kutopa.

Fructose m'malo mwa shuga - kuchuluka kotetezeka

Malinga ndikuwunika kwa meta kafukufuku wazachipatala, akukhulupirira kuti kafukufuku wa monosaccharide uyu akhoza kudyedwa patsiku. Izi ndizofanana ndi nthochi za 3-6, magalasi 6-10 a sitiroberi, ma cherries kapena maapulo 2-3 patsiku.

Komabe, okonda maswiti (kuphatikiza chakudya, omwe amaphatikiza shuga shuga) ayenera kukonzekera bwino zakudya zawo. Zowonadi, ngakhale mu botolo la theka lita imodzi ya mchere, wotsekemera ndi madzi a chimanga a HFCS, muli pafupifupi magalamu 35 a shuga a zipatso. Ndipo gramu imodzi yokha ya sucrose imakhala pafupifupi 50% shuga ndi 50% fructose.

Ngakhale timadzi tokoma, tokhala ngati mankhwala abwino, titha kukhala ndi 90% ya monosaccharide iyi. Chifukwa chake, ndikofunikira kwambiri kuti musagwiritse ntchito molakwika fructose - ndi mankhwala omwe ali ndi shuga ndikudziwa muyeso wonse.

Fructose ndiye shuga wotsekemera wachilengedwe yemwe ali ndi thanzi lanu.

Fructose m'malo mwa shuga - amapindula ndi kuvulaza

Fructose ndi chakudya chosavuta komanso imodzi mwazinthu zazikulu zitatu za shuga zomwe thupi laumunthu limafunikira kulandira mphamvu. Kufunika kochotsa shuga wamba ndi izi kunayamba pomwe mtundu wa anthu ukufunafuna njira zochizira matenda ashuga. Masiku ano, anthu athanzi labwino amagwiritsa ntchito fructose m'malo mwa shuga, koma phindu lake ndi zopweteka zake zimapezeka bwanji munkhaniyi.

Kugwiritsa ntchito komanso kugwiritsa ntchito zotsekemera

Zimatsimikiziridwa kuti shuga, kulowa m'thupi la munthu, imayambitsa makina opanga serotonin, imodzi mwa "mahomoni achisangalalo." Ndiye chifukwa chake anthu onse amakonda maswiti. Izi sizowonjezera - maswiti. Izi ndi zinthu zofunikira kwambiri. Koma kwa anthu ena, sucrose siyabwino pazifukwa zamankhwala, kenako fructose imagwiritsidwa ntchito. Kodi shuga ya zipatso ndi chiyani, maubwino ndi mavuto ake ndi chiyani - mutu wankhani yathu.

Kusiyana pakati pa fructose ndi shuga

Kuti mumvetsetse kusiyana pakati pa zipatso ndi shuga zachikhalidwe, ziwayang'anireni pamapangidwe.

Fructose ndi monosaccharide, momwe kapangidwe kake ndi losavuta kwambiri kuposa sucrose ndipo ndi gawo limodzi ndi shuga.

Komabe, zikafunika gwero lamphamvu “yachangu” mwachitsanzo, othamanga atangonyamula katundu, fructose sangathe kusintha shuga, yomwe ili ndi sucrose.

Komabe, thupi limafunikira shuga, kapena m'malo mwake glucose, yomwe ndi gawo lake, osati pambuyo poyeserera thupi, komanso mwaluso, komanso mwamalingaliro.

Kuvulaza ndi zotsutsana

Ndi zopindulitsa zake zonse, shuga yazipatso amathanso kuvulaza thupi lathu. Apa ndikofunikira kukumbukira kuti monosaccharide iyi imakonzedwa kokha ndi chiwindi, ndikusintha mafuta acids, omwe amatha kuyikidwa mu mafuta.

Mwanjira ina, pali chiwopsezo cha kunenepa kwambiri kwa chiwindi ndi kukana insulini, ndiko kuti, kufooka kwa kuyankha kwa thupi ku insulin, komwe kumapangitsa kuti pakhale zambiri zomwe zimachitika mthupi, i.e.

Kusintha kwathunthu kwa shuga m'zakudya ndi cholowa m'malo mwa zipatso kumatha kukhala zosokoneza bongo chifukwa cha zakumwa zoledzeretsa, zomwe zingavulazenso thupi.

Popeza kuti fructose ilibe glucose, thupi sililandira mphamvu zoyenera, izi zimatha kuyambitsa matenda a endocrine dongosolo ndikusinthanso mphamvu ya mahomoni - panthawiyi, kuchuluka pakati pa insulin ndi leptin.

Palinso chiopsezo chotenga matenda a mtima.

Zotsatira zake pakugwiritsa ntchito fructose mu mawonekedwe ake oyera:

• ziwengo kupita monosaccharide,
• Mimba, kupatulapo kudikirira kwa dokotala wazachipatala,
• kuyamwa
• wazaka zochepera zaka khumi ndi zisanu.

Fructose iyenera kusungidwa m'malo owuma, osawoneka bwino kwa ana, kutentha kwa +10. +30 ° C. Kutengera momwe zimasungidwira, malo ake amakhazikika zaka 3.

Abambo a pharmacology, wafilosofi wotchuka waku Swiss komanso sing'anga Paracelsus, adati: "Chilichonse ndi poizoni, ndipo palibe chilichonse chomwe chilibe poizoni, ndi mlingo wokha womwe umapangitsa kuti poizoniyo usaonekere." Kumbukirani mawu awa mukasankha kugwiritsa ntchito fructose, komabe, monga mtundu wina uliwonse.

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Fructose ndi chinthu chotsekemera kwambiri chomwe ndi chamafuta.Anthu ambiri masiku ano amafuna kusinthanitsa shuga ndi iwo nthawi zonse. Koma kodi ndizoyenera? Kodi fructose amakhudza bwanji thupi la munthu? Tiyeni timvetse bwino.

Zakudya zomanga thupi ndi zinthu zofunika kwambiri pakapangidwe ka metabolic m'thupi. Ma monosaccharides ndi zinthu zotsekemera zomwe ndizophatikiza chakudya mosavuta kwambiri. Masiku ano, anthufe nthawi yomweyo amadziwa ma monosaccharides achilengedwe angapo: fructose, maltose, glucose ndi ena. Kuphatikiza apo, pali Saccharide yochita kupanga - sucrose.

Kuyambira pomwe zinthu izi zimapezeka, asayansi akhala akuphunzira mwatsatanetsatane za momwe ma-secrection amapangira thupi la munthu, amafufuza mwatsatanetsatane zothandiza zawo komanso zovulaza.

Katundu wamkulu wa fructose ndikuti chinthu ichi chimatengedwa ndi matumbo m'malo pang'onopang'ono (osachepera pang'ono kuposa glucose), koma chimaswa mwachangu kwambiri.

Zopatsa kalori komanso zofunikira zathupi

Mndandanda wa calorie ndi wotsika: magalamu makumi asanu ndi limodzi mphambu asanu ndi limodzi a zinthu ali ndi 224 kcal yokha, koma nthawi yomweyo perekani malingaliro okoma ofanana ndi magalamu zana a shuga wokhazikika (magalamu zana a shuga, mwa njira, ali ndi zopatsa mphamvu 400).

Fructose sichikhudza mano owononga monga shuga wosavuta.

Pazinthu zake, thupi la fructose ndi la maatomu monosaccharides asanu ndi limodzi (formula C6H12O6), ndi isomer ya glucose (ndiye kuti, imakhala ndi maselo ofanana ndi glucose, koma mawonekedwe osiyana a maselo). Sucrose imakhala ndi mafinya ena.

Udindo wachilengedwe wa chinthu ichi ndi wofanana ndi cholinga chachilengedwe: thupi limagwiritsa ntchito fructose kupanga mphamvu. Pambuyo mayamwidwe, imatha kuphatikizidwa kukhala glucose kapena mafuta.

Ku United States, zidalengezedwa posachedwa kuti m'malo mwa anthu omwe ali ndi shuga, makamaka fructose, ndi omwe amayambitsa vuto la kunenepa kwambiri kwamtunduwu. Palibe chifukwa chodabwira: zoona zake ndizakuti nzika zaku US zimadya ma kilogalamu makumi asanu ndi awiri a zitsulo zotsekemera pachaka - ndipo izi zikutanthauza molingalira kwambiri. Ku America, fructose imawonjezedwa paliponse: kuphika, chokoleti, koloko, ndi zina zotero. Mwachiwonekere, zochuluka motere, cholowa m'malo nchovulaza thupi.

Kodi chakudya chinapangidwa bwanji?

Mitundu yazinthu sizinawonekere mwachangu, ndipo isanafike pagome, idadutsa mayeso angapo. Kukula kwa fructose kunali kokhudzana kwambiri ndi kuphunzira kwa matenda monga matenda a shuga. Madokotala akhala akufunsa momwe angathandizire munthu kupanga shuga popanda kugwiritsa ntchito insulin. Zinali zofunika kupeza cholowa m'malo mwa insulin.

Zokoma zotsekemera zimapangidwa koyamba. Komabe, posakhalitsa zidawonekeratu kuti zimayambitsa kuvulaza kwambiri thupi kuposa sucrose yosavuta. Pomaliza, fomula ya fructose idatengedwa ndipo madokotala adazindikira kuti ndiyo njira yabwino yothetsera.

Pa msika wamafuta, adayamba kupangidwa posachedwa.

Kusiyana ndi shuga

Fructose ndi shuga wachilengedwe wochokera ku zipatso, zipatso ndi uchi. Koma izi zimasiyana bwanji ndi shuga wamba, wodziwika bwino kwa tonsefe?

S shuga yoyera imakhala ndi zovuta zambiri, ndipo sikuti ndi nkhani yokhala ndi zopatsa mphamvu zambiri. Kuchuluka zedi, shuga yoyera amakhudza thupi la munthu. Popeza kuti fructose imakhala yabwino kwambiri kuposa shuga, munthu amatha kudya maswiti ochepa.

Koma apa pali kugwera komwe kuli mu psychology yathu. Ngati munthu amagwiritsidwa ntchito kuyika supuni ziwiri za shuga mu tiyi, amaika supuni ziwiri za fructose mmenemo, potero amawonjezera shuga mu thupi.

Fructose ndi mankhwala apadziko lonse lapansi. Itha kudyedwa ndi anthu onse, ngakhale iwo omwe ali ndi matenda ashuga.

Kuwonongeka kwa fructose kumachitika mwachangu kwambiri ndipo sikuika pachiwopsezo kwa odwala matenda ashuga. Komabe, izi sizitanthauza kuti odwala matenda ashuga amatha kudya fructose mulingo wina uliwonse: pakudya chilichonse chomwe muyenera kudziwa muyezo.

Tiyeneranso kumvetsetsa kuti ngati pali zakudya zochepa zopatsa mphamvu, fructose silingaganizidwe ngati mankhwala azakudya. Pogwiritsa ntchito zakudya ndi fructose, munthu samadzimva wokwanira, ndipo amayesetsa kudya kwambiri momwe angathere, akutambasula m'mimba mwake. Makhalidwe akudya oterewa ndi osavomerezeka.

Shuga wa zipatso, wophatikizidwa moyenera muzakudya, umathandiza. Ndalama zovomerezeka zogwiritsidwa ntchito tsiku ndi tsiku ndi 25-45 g Popanda kupitilira kuchuluka kwake, monosaccharide imapindula dongosolo lotsatirali:

• otsika kwambiri
• amaletsa kulemera,
• ndi chinthu chabwino chomwe chimalola kuti anthu azidwala matenda ashuga, anthu onenepa kwambiri kapena onenepa kwambiri.
• zinthu sizikhudza mafupa a mano mwanjira iliyonse, chifukwa chake, sizipangitsa mawonekedwe a ma caries,
• ndikulimbitsa thupi kwambiri kapena kugwira ntchito molimbika ndikofunikira chifukwa kumapereka mphamvu zambiri,
• imamvekera thupi lonse,
• ogwiritsa ntchito a fructose samva kutopa.

Kuopsa kotani?

Ngati mulengeza izi monosaccharide ochulukirapo m'zakudya zanu kapena ngati mumagwiritsa ntchito kwa anthu omwe ali ndi zotsutsana, ndiye kuti pali mwayi wokumana ndi zotsatirazi:

• malonda amatha kuwonjezera kuchuluka kwa uric acid omwe amapangidwa. Zotsatira zake, pamakhala chiopsezo cha matenda a gout,
• kuchuluka kwa kuthamanga kwa magazi kumasintha pakapita nthawi ndikupangitsa matenda oopsa,
• chiopsezo cha matenda osiyanasiyana a chiwindi,
• chifukwa chosowa njira yopangira leptin mukamagwiritsa ntchito mankhwala otsekemera, thupi limatha kusiya kupangika konse. Hormone iyi imayambitsa ndikumverera kwokhuta chakudya, chifukwa chake pamakhala chiopsezo cha bulimia, ndiko kuti, kumangokhala ndi njala. Matendawa amatengera matenda ena osiyanasiyana,
• Kutengera pandime yapita, zovutazo zili m'lingaliro loti chifukwa cha kusasangalala, munthu amayamba kudya kwambiri zakudya zina. Izi zimabweretsa onenepa kwambiri.
• monosaccharide imabweretsa kuwonjezeka kwa cholesterol yoyipa ndi triglycerides yomwe ili m'magazi,
• ngati kwa nthawi yayitali kudya kokha fructose, wopitilira muyeso wovomerezeka, izi zikulonjeza mawonekedwe a insulin kukana. Zotsatira zake, zimayambitsa matenda osiyanasiyana, monga kunenepa kwambiri, matenda a shuga a 2, mtima ndi matenda a mtima.

Gwiritsani ntchito matenda a shuga

Fructose ali ndi chisonyezo chotsika cha glycemic, kotero pamlingo woyenera amatha kudyedwa ndi anthu omwe akudwala matenda a shuga a mtundu 1.

Kocheperako kasanu amafunika pokonza inshuwaransi ya insulin kuposa pokonza shuga. Tiyenera kudziwa kuti fructose satha kuthana ndi hypoglycemia (kutsitsa shuga wamagazi), chifukwa zinthu zomwe zimakhala ndi mafuta a fructose sizimapangitsa kuchuluka kwambiri kwa magazi.

Anthu odwala matenda ashuga a mtundu wachiwiri (nthawi zambiri anthuwa ndi onenepa kwambiri) ayenera kuchepetsa kuchuluka kwa zotsekemera mpaka magalamu 30. Kupanda kutero, thupi limavulazidwa.

Kodi fructose imakhala yopindulitsa kwambiri kuposa shuga?

Fructose ndi glucose ndiye malo akuluakulu a shuga omwe amapangidwa ndi opanga masiku ano. Ndi iti mwamagulu awa omwe ali bwino omwe sanatsimikizidwebe bwinobwino.

Izi ndi izi zomwe zimatchedwa kuti zovunda zomwe zimapangidwa ndi sucrose, koma fructose ndiwotsekemera pang'ono.

Popeza kuti fructose imalowetsedwa pang'ono m'magazi, asayansi ambiri amalangizidwa kuti azigwiritsa ntchito monga shuga.

Koma kodi ndi chifukwa chiyani kuchuluka kwa mayamwidwe m'magazi ndikofunikira? Chowonadi ndi chakuti shuga wambiri m'magazi athu, ndiye kuti insulin yambiri imafunikira kuti ikonzedwe. Fructose imasweka pamlingo wa enzyme, pomwe glucose imafunikira kukhalapo kwa insulin.

Kuphatikiza apo, ndibwino chifukwa sizimayambitsa kupasuka kwa mahomoni.

Koma ndi chakudya chamagulu am'kati, glucose amatha kuthandiza munthu, osati fructose. Ndi wopanda michere, munthu amayamba chizungulire, miyendo imanjenjemera, kufooka, thukuta. Pamenepo amafunikira kudya kena kake lokoma.

Ngati uku ndi chokoleti chokhazikika, ndiye kuti matendawo nthawi yomweyo amakhazikika, chifukwa cha kuthira kwa shuga m'magazi. Koma chokoleti cha fructose chiribe malowa. Munthu amamva kusintha posachedwa pomwe fructose imalowa m'magazi.

Izi zimawoneka ndi akatswiri azakudya zaku America ngativulaza lalikulu la fructose. M'malingaliro awo, sizimapatsa munthu kumva kuti ndi okonda, ndipo izi zimapangitsa anthu kuti azigwiritsa ntchito zochuluka.

Fructose ndi chida chabwino kwambiri chochepetsera thupi, chomwe chimakupatsani mwayi wogwira ntchito ndikukhala ndi moyo wakhama, popanda kufooka. Ndikofunikira kumvetsetsa kuti zimatengedwa m'magazi pang'onopang'ono ndipo kumverera kwodzaza sikubwera mwachangu. Mlingo woyenera ndi wofunikira pakugwiritsa ntchito bwino.

Pomaliza

Mwachidule, mutha kuwunikira mfundo zazikuluzikulu zomwe muyenera kudziwa kwa iwo omwe asankha kusunga shuga mu zakudya zawo:

• Fructose imatengedwa mwachangu komanso mosavuta, mthupi la mwana komanso ndi wamkulu,
• kugwiritsa ntchito chinthuchi mu mawonekedwe ake abwino komanso maswiti ali ovomerezeka pokhapokha mulingo wofunikira, pokhapokha m'malo mwa zinthu zofunikira, chinthucho chitha kuvulaza thupi,
• kukhala ndi zopatsa mphamvu pang'ono, thupi limapatsa mphamvu mphamvu zambiri,
• kuti thupi lizindikire ndi kuyamwa fructose, palibe chifukwa chobweretsera insulini, motero, malonda ndi ofunikira kwa anthu odwala matenda ashuga,
• Mukamagwiritsa ntchito lokoma, muyenera kuwunika momwe muli ndi njala komanso kukumbukira kuti sikupepuka.