Mwinanso aliyense adadzifunsa kuti pali kusiyana kotani pakati pa fructose ndi shuga? Kodi kukoma kokoma ndi chiyani?
Shuga, kapena dzina lachiwiri la sucrose, ndi chinthu chomwe chimakhala chovuta kwambiri. Amakhala ndi mamolekyulu, omwe nawonso amapangidwa ndi zotsalira za fructose ndi glucose. Sucrose ali ndi mphamvu yayikulu, ndi chakudya chamagulu.
Mitundu yayikulu ya shuga
Zimatsimikiziridwa kuti pofuna kuchepetsa thupi kapena kuchepa thupi, ndikofunikira kuchepetsa kuchuluka kwa chakudya chambiri tsiku lililonse.
Zakudya za tsiku ndi tsiku sizikhala zama calorie ambiri.
Onse okonda zakudya omwe amalangizidwa kuti asinthane ndi zakudya zina ndikudya zakudya zopatsa mphamvu zochepa.
Mitundu yambiri yamagulu owonjezera amafuta ndi:
- Fructose, chinthu chomwe chimapezeka mu uchi kapena zipatso, ndi mtundu waukulu wa shuga. Ili ndi machitidwe apadera: simalowera m'magazi atangogwiritsa ntchito, imalowetsedwa ndi thupi pang'onopang'ono. Kufalikira. Poyang'ana koyamba, fructose imatha kuphatikizidwa ndi zipatso zomwe zimakhala ndi zinthu zambiri zofunikira, mavitamini. Ngati mumagwiritsa ntchito ngati chinthu chowonjezera, ndiye kuti chimawerengedwa ngati chakudya. Ngati mankhwalawa amagwiritsidwa ntchito mwamafuta, amakhala ndi zopatsa mphamvu zambiri, ndipo sizosiyana ndi shuga wamba.
- Lactose ndi dzina lina la shuga la mkaka. Muli mkaka ndi mkaka. Kachiwiri, lactose ndi yocheperako kuposa mkaka. Kuphatikizidwa kumaphatikizapo galactose, shuga. Kuti musangalatsidwe ndi thupi, chinthu chothandiza lactase ndichofunikira. Enzyme imeneyi imatha kuphwanya mamolekyulu a shuga, omwe amachititsa kuti matumbo apitirire. Ngati palibe michere ya lactase m'thupi, njira yotsutsana imachitika, yomwe ingayambitse matenda am'mimba, m'mimba, ndi colic m'mimba.
- Sucrose ndi dzina losavuta la shuga la pagome. Muli glucose ndi fructose. Amapanga chinthu chamitundu yosiyanasiyana: ufa, galasi. Kupangidwa kuchokera kwa nzimbe, beets.
- Glucose - ndi shuga wosavuta. Ikamamwa, imalowa nthawi yomweyo m'magazi. Nthawi zambiri gwiritsani ntchito shuga. Kufika pamlingo wotere.
Kuphatikiza apo, pali maltose - shuga wamtunduwu ali ndi mamolekyulu awiri a shuga. Itha kupezeka m'mizere.
Amatulutsa zakumwa zoledzeretsa zam'mapu, zomwe zimapangitsa kuchuluka kwa shuga m'magazi.
Kodi m'malo mwa shuga mumabisa chiyani?
Fructose ndi glucose ndi chakudya chamagulu ndipo ndi a gulu la monosaccharides. Ma subspecies awiriwa nthawi zambiri amatha kupezeka palimodzi muzinthu zambiri. Shuga ya gome lokhazikika (sucrose) imakhala ndi 50/50% fructose ndi shuga.
Aliyense amadziwa kuti ndikamadya kwambiri, zimakhala ndi zovuta zina mthupi.
Zotsatira za zovuta zoterezi ndi zomwe zimachitika m'thupi:
- matenda a shuga;
- makalata;
- matenda ashuga atherosclerosis a m'munsi malekezero;
- kunenepa kwambiri kapena kunenepa kwambiri.
Kuti mupewe mavutowa, akatswiri adapeza yankho - ichi ndichotsekemera. Poyerekeza ndi shuga wokhazikika, lokoma limakhala ndi mtengo wokwera kwambiri.
Mitundu iwiri ya zotsekemera kukoma imapangidwa:
- Zachilengedwe.
- Zopanga.
Ngakhale mawonekedwe ake, pafupifupi onse ndi ovulaza thupi la munthu, kuphatikizapo achilengedwe.
Saccharin - idapangidwa koyamba ndikupangidwa ndi Ajeremani. Zinali zotchuka kwambiri panthawi ya nkhondo.
Sorbitol - Izi zidaganiziridwa kale kuti ndizofunikira kwambiri m'malo mwa anthu odwala matenda ashuga. Kuphatikizikako kuli ndi ma polyhydric alcohols. Osayambitsa caries; ngati ingalowe m'mimba, kulowa kwa magazi kumachitika pang'onopang'ono. Pali zovuta zina: mukamadya yambiri, kutsegula m'mimba ndi colic ya m'mimba imatha kuchitika. Amatha kuwola msanga pamatenthedwe okwera. Masiku ano, odwala matenda ashuga salinso kudya sorbitol.
Mukamagwiritsa ntchito shuga, thupi limalandira kuchuluka kwa insulini, mothandizidwa ndi thupi lonse. Uchi umagwiritsidwa ntchito pochiza matenda ena, popeza ali ndi mavitamini, fructose, glucose, ndi sucrose.
Tsoka ilo, fructose silingakhudze kukwera kwa insulin, ngakhale kuti ndi shuga wambiri wa calorie, mosiyana ndi shuga. Minus fructose: wokhoza kusintha kukhala mafuta, ngakhale popanda insulini.
55 magalamu a fructose ali 225 kcal. Mulingo wapamwamba. Fructose ndi monosaccharide (C6H12O6). Zamoyo zoterezi zimakhala ndi shuga. Glucose, pamlingo wina wake, ndi analogue of fructose. Fructose ndi gawo la sucrose, koma ochepa.
Makhalidwe abwino:
- chinthu chomwe chimatha kudyedwa ndi anthu, mosasamala kanthu zaumoyo wawo;
- sizimayambitsa mavuto a mano;
- imapereka mphamvu yayikulu, imalimbikitsidwa kugwiritsira ntchito anthu omwe ali ndi nkhawa yakuthupi komanso yamaganizidwe;
- amachititsa thupi;
Asayansi atsimikizira kuti anthu omwe amagwiritsa ntchito fructose samva kutopa kwambiri.
Zothandiza komanso zovulaza katundu wa sucrose
Kodi shuga sucrose kapena wogwirizira?
Funso ili ndilofala kwambiri. Monga aliyense amadziwa kale, sucrose ndi chakudya choyatsidwa kwambiri. Muli: 99% chakudya chamthupi ndi 1% zothandizira.
Ena mwina adawonapo shuga. Awa ndi shuga omwe sanayeretsedwe pambuyo poti adapezeka kuchokera ku zinthu zopanda pake (zotchedwa unsfined). Zabwino zake zopatsa mphamvu ndizotsika kuposa zoyera zoyera. Ili ndi phindu lalikulu kwachilengedwe. Pali malingaliro abodza oti osakhazikika, kutanthauza kuti, shuga wa brown ndiwothandiza kwambiri, komanso osakwanira-kalori wokwanira, kuti amatha kumadyedwa ndi masamba tsiku lililonse, iwo omwe amafika pamfundoyi amawononga kwambiri thanzi.
Sungunulani ndi nzimbe kapena shuga wa beet. Choyamba pezani madziwo, omwe amawaphika mpaka kuphatikiza manyuchi okoma. Pambuyo pa izi, kuyeretsa kowonjezereka kumachitika, kenako makristalo akulu amawonongeka pazochepa zomwe munthu amatha kuziona pamafufuzidwe ogulitsa.
Ndi shuga, njira ina imachitika m'matumbo. Chifukwa cha hydrolysis ya alpha - glucosidase, fructose imapezeka limodzi ndi shuga.
Tsoka ilo, kumwa kwambiri sucrose kumawononga chithunzi, mano, ndi thanzi la thupi. Ngati tilingalira kuchuluka kwake, ndiye kuti nthawi zonse chakumwa chamkati chimakhala ndi 11% sucrose, womwe ndi wofanana ndi supuni zisanu za shuga pa magalamu 200 a tiyi. Mwachilengedwe, ndizosatheka kumwa tiyi wokoma ngati uyu. Koma aliyense akhoza kumwa zakumwa zoopsa. Ambiri mwa sucrose okwanira amakhala ndi yogati, mayonesi, mavalidwe a saladi.
Shuga ali ndi zopatsa mphamvu zambiri zopatsa mphamvu - 100 g / 400 kcal.
Ndipo ndimalori angati omwe amamwa mukamwa chikho chimodzi cha tiyi? Supuni imodzi imakhala ndi 20 - 25 kcal. Supuni 10 za shuga zimaloĊµetsa chakudya cham'mawa chambiri. Kuchokera pamawu onse awa, titha kumvetsetsa kuti zabwino za sucrose ndizochepa kwambiri kuposa zovulaza.
Kuzindikira kusiyana pakati pa sucrose ndi fructose ndikosavuta. Kugwiritsa ntchito sucrose kumatenga matenda osiyanasiyana, pafupifupi vuto limodzi. Fructose ndi mankhwala otsika kalori omwe samavulaza thanzi, koma amagwiritsidwa ntchito paz matenda osiyanasiyana.
Anthu omwe akudwala matenda ashuga ayenera kukumbukira kuti kugwiritsa ntchito mankhwala ambiri a sucrose kumabweretsa kudzikundikira kwake m'thupi komanso kupezeka kwa zovuta za matenda ashuga.
Kufanizira kwa fructose ndi sucrose kwaperekedwa mu kanema munkhaniyi.
