Fructose ndi chinthu chotsekemera mgulu lama carbohydrate. Kulowa kwa shuga kwa Fructose kukuyamba kutchuka. Ndikofunikira kudziwa momwe fructose imakhudzira thupi la munthu, komanso ngati zina zoterezi ndizoyenera.
Zakudya zomanga thupi ndi zinthu zomwe zimakhudzidwa ndi ma metabolic a thupi. Ma monosaccharides ndi mankhwala omwe amapanga kwambiri. Ma monosaccharides achilengedwe angapo adzipatula, pakati pawo maltose, glucose, fructose, ndi ena. Palinso Saccharide yochita kupanga, ndiyodziyimira payekha.
Kuyambira pomwe zinthu izi zidatulukira, asayansi adasanthula mosamala momwe mphamvu za ma secrecha amapangira thupi la munthu. Zida zowononga komanso zopindulitsa za saccharides zimaphunziridwa.
Fructose: Zinthu Zofunikira
Chikhalidwe chachikulu cha fructose ndikuti chimatengedwa pang'onopang'ono ndi matumbo (omwe sangathe kunena za glucose), koma amawonongeka mwachangu.
Fructose ali ndi kochepa kalori: 56 gm ya fructose imangokhala ndi 224 kcal. Potere, mankhwalawa amapereka kukoma, komwe kumafanana ndi 100 magalamu a shuga. 100 magalamu a shuga ali ndi 387 kcal.
Fructose imaphatikizidwa m'gulu la maatomu a monosaccharides asanu ndi limodzi (formula С6Н12О6). Uku ndi kuyamwa kwa glucose, komwe kumapangika maselo amodzi ndi iyo, koma mawonekedwe osiyana a maselo. Sucrose ali ndi fructose.
Kufunika kwachilengedwe kwa fructose kumafanana ndi kwachilengedwa ntchito yamafuta. Chifukwa chake fructose imagwiritsidwa ntchito ndi thupi kupanga mphamvu. Pambuyo mayamwidwe ndi matumbo, fructose imatha kuphatikizidwa kukhala mafuta kapena glucose.
Asayansi sanapeze mwachangu njira yokhazikika ya fructose asanakhale gawo lodziwika bwino la shuga; chinthucho chinayesedwa ku maphunziro angapo. Kupanga kwa fructose kunachitika ngati gawo la kafukufuku wamikhalidwe ya matenda ashuga. Kwa nthawi yayitali, madokotala akhala akuyesera kuti apange chida chomwe chimathandiza munthu kupanga shuga popanda kugwiritsa ntchito insulin. Ntchitoyi inali yopeza choloweza chomwe chingachotseretu insulin.
Zomangira zotsekemera zopangidwa poyambira zinapangidwa koyamba. Komabe, posakhalitsa zidadziwika kuti zinthu ngati izi ndizovulaza thupi, kuposa kuzungulira. Chifukwa chogwira ntchito yayitali, njira yotsatsira shuga idapangidwa. Tsopano amadziwika ponseponse ngati njira yabwino yothetsera vutoli.
M'mafakitala ambiri, fructose amapangidwa posachedwapa.
Kupanga, kupindula komanso kuvulaza
Fructose ndiye shuga yachilengedwe yochokera ku uchi, zipatso ndi zipatso. Koma fructose adakali osiyana mu mawonekedwe ake kuchokera kwa shuga wokhazikika.
Shuga Woyera amakhala ndi zovuta:
- Zambiri zopatsa mphamvu.
- Kugwiritsa ntchito shuga pamiyeso yambiri kudzasokoneza thanzi la munthu posachedwa.
- Fructose imakhala yokoma kwambiri kuposa shuga, kotero kuti muzidya, muyenera kudya zochepa kuposa maswiti ena.
Komabe, sikuti zonse ndizophweka. Ngati munthu nthawi zonse amaika supuni ziwiri za shuga mu tiyi, amachitanso chimodzimodzi ndi fructose, potero amawonjezera kupezeka kwa shuga mthupi lake.
Fructose ndi mankhwala apadziko lonse lapansi omwe amatha kudya anthu omwe ali ndi matenda osiyanasiyana, kuphatikizapo matenda ashuga.
Fructose imasokonekera mwachangu, osavulaza aliyense yemwe ali ndi matenda ashuga. Koma izi sizitanthauza kuti odwala matenda ashuga amatha kudya fructose mosapumira - mankhwala aliwonse amayenera kudyedwa pang'ono, ngakhale atakhala otsekemera.
Ku United States, zidanenedwa posachedwa kuti m'malo mwa shuga, makamaka fructose, ndi omwe amachititsa anthu onenepa kwambiri. Palibe chomwe chingadabwe: Anthu aku America amadya pafupifupi ma kilogalamu makumi asanu ndi awiri a zitsulo zosiyanasiyana zotsekemera pachaka, ndipo awa ndiwoyerekeza ochepetsetsa. Ku United States, fructose imawonjezedwa paliponse: mu chokoleti, zakumwa za kaboni, confectionery, ndi zinthu zina. Inde, kuchuluka kwa fructose sikukuthandizira kuchiritsa kwa thupi.
Fructose ali ndi zopatsa mphamvu zochepa, koma izi sizimapatsa mwayi kuti azionedwa ngati zakudya. Kudya zakudya pa fructose, munthu samadzimva kuti amakhuta, chifukwa chake amadya kwambiri, natambasula m'mimba. Machitidwe oterewa amadya mwachindunji kumabweretsa kunenepa kwambiri komanso mavuto azaumoyo.
Pogwiritsa ntchito moyenera ma fructose, ma kilogalamu opepuka amachoka popanda kuyesetsa kowonjezera. Munthu, pomvera zonunkhira zake, pang'onopang'ono amachepetsa zopatsa mphamvu zopezeka muzakudya zake, komanso kuchuluka kwa maswiti. Ngati ma supuni awiri a shuga kale adawonjezeredwa tiyi, tsopano supuni imodzi yokha ya fructose imafunika kuwonjezera. Chifukwa chake, zopatsa mphamvu za calorie zidzachepera 2 times.
Ubwino wa fructose umaphatikizira kuti munthu amene adayamba kugwiritsa ntchito samakhudzidwa ndi nkhawa komanso kusowa tulo m'mimba. Fructose imakupatsani mwayi wowongolera kunenepa kwanu ndikukhalabe ndi moyo wogwira ntchito. Muyenera kuzolowera zotsekemera, ndipo phunzitsani nokha kuti muzigwiritsa ntchito mwanjira zochepa.
Ngati shuga asinthidwa ndi fructose, chiwopsezo cha caries chichepetsedwa ndi 40%.
Zipatso zamtundu wa zipatso zimakhala ndi fructose yambiri: supuni 5 pa chikho chimodzi. Anthu omwe asankha kusinthana ndi fructose ndikumwa juisi zotere amakhala pachiwopsezo cha khansa ya colorectal. Kuphatikiza apo, kudya shuga wambiri nthawi zambiri kumayambitsa matenda a shuga. Madokotala amalangiza kumwa zosaposa 150 ml ya madzi a zipatso mu maola 24.
Kugwiritsa ntchito ma saccharides ndi fructose kuyenera kuzilingidwa. Ngakhale zipatso sizilimbikitsidwa pamiyeso yambiri. Mwachitsanzo, mango ndi nthochi zimakhala ndi index yayikulu ya glycemic, kotero zakudya izi siziyenera kukhala muzakudya zanu za tsiku ndi tsiku. Masamba amatha kudya paliponse.
Fructose kudya shuga
Fructose ali ndi chisonyezo chotsika cha glycemic, kotero muyezo wowerengeka amatha kudyedwa ndi anthu omwe amadalira insulin ndi mtundu 1 shuga.
Fructose amafuna insulini yocheperapo kasanu kuposa glucose. Komabe, fructose silingathe kupirira ndi hypoglycemia (kutsitsa shuga wamagazi), chifukwa zakudya zomwe zimakhala ndi fructose sizimapangitsa kuchuluka kwambiri kwa magazi.
Anthu omwe ali ndi matenda a shuga a mtundu wachiwiri amakhala ndi kunenepa kwambiri. Odwala otere ayenera kuchepetsa kuchuluka kwa lokoma kwa 30 magalamu. Ngati chizolowezi chidaperekedwa, izi zingasokoneze thanzi la wodwalayo, ndipo kuweruza ndi ndemanga zomwe fructose ali nazo, ndikofunikira kuti achepetse.
Fructose ndi shuga: kufanana ndi kusiyana
Suprose ndi fructose ndizofunikira kwambiri shuga. Awa ndi awiri okoma kwambiri pamsika. Palibepo mgwirizano uliwonse wopangidwa bwino:
- Fructose ndi sucrose ndizosokoneza zomwe zimapangidwa ndi sucrose, koma fructose ndiyotsekemera pang'ono.
- Fructose imalowetsedwa pang'ono m'magazi, chifukwa chake madokotala amalimbikitsa kuti azigwiritsa ntchito ngati kutsekemera kosatha.
- Fructose imagawika modabwitsa, ndipo glucose amafunikira insulini pazomwezi.
- Ndikofunikira kuti fructose isalimbikitse kupasuka kwa mahomoni, omwe ndi mwayi wosatsutsika.
Koma pankhani yakufa ndi chakudya kwa chakudya chamagulugi, shuga azithandiza munthu kuti asazungunuke. Ndi mafuta ochepa mthupi, munthu amayamba kugwedezeka mwamphamvu, kufinya, kutuluka thukuta komanso kufooka. Pakadali pano, muyenera kudya china lokoma. Ngati muli ndi mwayi wodya chokoleti, mkhalidwe wa munthuyo umakhazikika, popeza glucose amalowetsedwa m'magazi mwachangu. Komabe, ngati pali zovuta ndi kapamba, ndiye kuti ndibwino kudziwa bwino zomwe mungadye ndi exacerbation ya kapamba.
Chokoleti cha chokoleti cha fructose sichingapereke zotere, makamaka kwa odwala matenda ashuga. Munthu akamadya sangathe kusintha, izi zimachitika pambuyo poti fructose watenga magazi.
Pamawonekedwe awa, akatswiri azakudya zaku America amawona chiwopsezo chachikulu. Amakhulupirira kuti fructose simupatsa munthu kumva kuti akumva kukoma, zomwe zimamupangitsa kuti azidya kwambiri. Zotsatira zake, mavuto okhala ndi kulemera kwambiri amawonekera.
