Ambiri omwe amafuna kuti akhale ndi moyo wathanzi komanso azikhala ndi zakudya zoyenera nthawi zambiri amafunsa kuti shuga ndi fructose zimasiyana bwanji, ndipo ndi uti wa iwo wokoma? Pakalipano, yankho likhoza kupezeka ngati mutatembenukira ku maphunziro a sukulu ndikulingalira momwe zinthu zonse ziwiri zimapangidwira.
Monga mabuku ophunzitsira amanenera, shuga, kapena imatchulidwanso mwasayansi, ndi gulu lovuta kupanga. Molekyu yake imakhala ndi mamolekyu a glucose ndi fructose, omwe ali ndi magawo ofanana.
Chifukwa chake, zimakhala kuti pakudya shuga, munthu amadya glucose ndi fructose wofanana. Suprose, monga zigawo zake zonse, imawerengedwa ngati chakudya, chomwenso chili ndi mphamvu zambiri.
Monga momwe mumadziwira, ngati muchepetsa kudya kwa tsiku ndi tsiku kwa zakudya zamafuta, mutha kuchepetsa thupi ndikuchepetsa kudya kwa caloric. Kupatula apo, akatswiri azakudya amayankhula izi. omwe amalimbikitsa kudya zakudya zochepa zopatsa mphamvu ndikuchepetsa maswiti.
Kusiyana pakati pa sucrose, shuga ndi fructose
Fructose amasiyana kwambiri ndi shuga mukulawa, amakhala ndi kukoma komanso kosangalatsa kwambiri. Glucose, imatha kuyamwa mwachangu, pomwe imakhala ngati gwero lamphamvu kwambiri. Chifukwa cha izi, munthu amatha kupezanso mphamvu atangochita zolimbitsa thupi kapena zamaganizidwe.
Izi zimasiyanitsa shuga ndi shuga. Komanso, shuga amatha kuwonjezera shuga m'magazi, omwe amachititsa kukula kwa matenda ashuga mwa anthu. Pakadali pano, shuga m'thupi amawonongeka pokhapokha ngati akuwonongeka mu insulin.
Nawonso, fructose sili lokoma kwambiri, komanso yotetezeka ku thanzi la munthu. Izi zimatengedwa m'maselo a chiwindi, pomwe fructose imasinthidwa kukhala mafuta acids, omwe amagwiritsidwa ntchito mtsogolo pama deposits amafuta.
Pankhaniyi, kuyamwa kwa insulin sikofunikira, chifukwa cha ichi fructose ndi mankhwala otetezeka kwa odwala omwe ali ndi matenda a shuga.
Sizikhudzana ndi glucose wamagazi, motero sizivulaza odwala matenda ashuga.
- Fructose tikulimbikitsidwa monga kuwonjezera pa chakudya chosasintha m'malo mwa shuga a shuga. Nthawi zambiri zotsekemera zimawonjezeredwa tiyi, zakumwa ndi mbale zazikulu pakuphika. Komabe, ziyenera kukumbukiridwa kuti fructose ndi mankhwala opatsa mphamvu kwambiri, chifukwa chake imatha kuvulaza iwo omwe amakonda maswiti kwambiri.
- Pakalipano, fructose ndi yothandiza kwambiri kwa anthu omwe akufuna kuchepa thupi. Nthawi zambiri amasinthidwa ndi shuga kapena pang'ono amachepetsa kuchuluka kwa sucrose komwe kumayambitsidwa chifukwa cha kuyambitsa kwa sweetener mu zakudya za tsiku ndi tsiku. Kuti mupewe kufalikira kwa maselo amafuta, muyenera kuyang'anitsitsa zakudya zamasiku onse, chifukwa zinthu zonse ziwiri zimakhala ndi mphamvu yomweyo.
- Komanso, kuti apange kukoma kokoma, fructose imafuna zochepa kuposa sucrose. Ngati nthawi zambiri supuni ziwiri kapena zitatu za shuga zimayikiridwa mu tiyi, ndiye kuti fructose imawonjezeranso supuni imodzi iliyonse. Pafupifupi chiŵerengero cha fructose kuti ayimbe ndi chimodzi.
Fructose amadziwika kuti ndi njira yabwino yothandizira shuga wambiri kwa odwala matenda ashuga. Komabe, ndikofunikira kutsatira malingaliro a dokotala, onani kuchuluka kwa shuga m'magazi, gwiritsani ntchito mankhwala otsekemera pang'ono komanso musaiwale za zakudya zoyenera.
Shuga ndi fructose: kuvulaza kapena kupindula?
Ambiri omwe ali ndi matenda ashuga samakonda zakudya za shuga, motero amayesetsa kupeza shuga m'malo mwake m'malo mongosiya zakudya zomwe zili ndi shuga.
Mitundu yayikulu ya zotsekemera ndi sucrose ndi fructose.
Kodi ndizothandiza kapena zovulaza bwanji kwa thupi?
Zothandiza shuga:
- Shuga atalowa m'thupi, limagawika m'magazi a glucose ndi fructose, omwe thupi lawo limalowa mwachangu. Ndipo, shuga amapanga gawo lofunikira - kulowa m'chiwindi, amachititsa kupanga ma asidi apadera omwe amachotsa poizoni m'thupi. Pazifukwa izi, shuga amagwiritsidwa ntchito pochiza matenda a chiwindi.
- Glucose imayendetsa ntchito za ubongo ndipo zimakhudza kugwira ntchito kwamanjenje.
- Shuga amathandizanso kwambiri. Kuthetsa zokumana nazo zokumana nazo, nkhawa ndi zovuta zina zamaganizidwe. Izi zimatheka ndi ntchito ya timadzi ta serotonin, yomwe ili ndi shuga.
Zovuta za shuga:
- Ndi kumwa kwambiri maswiti, thupi lilibe nthawi yopangira shuga, yomwe imayambitsa kuchuluka kwa maselo amafuta.
- Kuchuluka kwa shuga m'thupi kungayambitse kukula kwa matenda ashuga mwa anthu omwe ali ndi matenda.
- Pankhani ya kudya shuga pafupipafupi, thupi limagwiritsanso ntchito calcium, yomwe imafunika pokonzekera sucrose.
Zothandiza zimatha fructose
Kenako, muyenera kuyang'anira momwe zovuta ndi zopindulitsa za fructose zimayendera.
- Kutsekemera uku sikukuchulukitsa magazi.
- Fructose, mosiyana ndi shuga, siziwononga enamel.
- Fructose ali ndi index yotsika ya glycemic, ndipo imakhala yokoma kwambiri kuposa sucrose. Chifukwa chake, wokoma nthawi zambiri amawonjezeredwa ndi odwala matenda ashuga ku chakudya.
Zovuta za fructose:
- Ngati shuga asinthidwa kwathunthu ndi fructose, kusuta kumatha, chifukwa chomwe wokoma amayamba kuvulaza thupi. Chifukwa cha kudya kwambiri kwa fructose, kuchuluka kwa shuga m'magazi kumatha kutsika pang'ono.
- Fructose mulibe glucose, pachifukwa ichi thupi silingakwanitse kudzaza ndi zotsekemera ngakhale mukuphatikiza ndi mlingo waukulu. Izi zingayambitse kukula kwa endocrine matenda.
- Kudya pafupipafupi komanso kosalamulirika kwa fructose kumatha kupangitsa kuti chiwindi chithe.
Zitha kudziwikiridwa padera kuti ndikofunikira kwambiri kusankha zotsekemera za matenda a shuga a 2 kuti muchepetse vutoli.
