Mapangidwe a shuga - ndizotheka kapena ayi

Zamoyo zopezeka m'gulu lama carbohydrate zimaphatikizapo fructose kapena shuga. Zakudya zotsekemera mu mankhwalawa osiyanasiyana zilipo mu zipatso, zipatso, uchi, masamba, ndipo zili ndi 380 kcal pa 100 g. Chifukwa chake, funso ndikuti ngati fructose ikhoza kukhala yofunika kwambiri kwa odwala matenda ashuga, chifukwa kapamba a anthu awa sangathe kuthana ndi kuwonongeka kwa shuga kulowa thupi. Munthu yemwe ali ndi vuto lofananalo ayenera kutsatira zakudya mosamala, kupenda kapangidwe kazinthu zina. Kodi mawonekedwe a fructose ndi otani, ndipo ndiopindulitsa thupi, monga akatswiri ena amakhulupirira?

Kodi fructose ndi chiyani?

Munthu amakhala wodwala matenda a shuga a mtundu woyamba, chifukwa thupi lake silipanga chinthu chofunikira kwambiri - insulin, yomwe imachepetsa shuga m'magazi. Njira zamatsenga zimasokonekera, pali matenda ambiri ofanana omwe, ngati sanachiritsidwe, amapita patsogolo ndipo amatha kutsogola. Ndi mtundu 2, insulin imapangidwa, koma yokwanira.

Pali zinthu zambiri zomwe zimayambitsa matenda:

• mavuto ndi kapamba;
• cholowa (ngati m'modzi mwa makolo ali ndi "matenda okoma", ndiye kuti mwanayo adzadwala matenda ashuga ndi 30%);
• kunenepa kwambiri, komwe ma metabolic metabol amasokonezeka;
• matenda opatsirana;
• moyo wautali wopsinjika;
• zosintha zokhudzana ndi zaka.

Zothandiza zifukwa zonse zakukula kwa matenda a shuga 1 ndi mtundu 2 afotokozedwa mwatsatanetsatane apa

Matenda a shuga ndi kupsinjika kudzakhala chinthu chakale

• Matenda a shuga -95%
• Kuthetsa kwa mitsempha thrombosis - 70%
• Kuthetsa kwa kugunda kwamtima kwamphamvu -90%
• Kuthana ndi kuthamanga kwa magazi - 92%
• Kuwonjezeka kwa mphamvu masana, kukonza kugona usiku -97%

Ndi chitukuko cha matenda a shuga, munthu wovutikayo amachepetsa thupi (kapena, mosiyana, amapeza), akumva ludzu lamphamvu, amadandaula chifukwa chakupuma, chizungulire. Kuzindikira kumachitika pokhapokha kupenda koyenera, komwe kumakupatsani mwayi wokhazikitsa mtundu wa matenda ashuga. Ngati dokotala wanena kuti ali ndi matenda enanso, munthuyo ayenera kukhala okonzeka kutsatira zakudya zamafuta ochepa komanso kupewa maswiti. Zitha kusinthidwa ndi fructose kapena zotsekemera zina. Koma zikagwiritsidwa ntchito, mankhwalawa amayenera kuonedwa mosamala osati kuwonjezerera, apo ayi zingakhale zovuta.

Levulose (wotchedwanso fructose) ndiyeosavuta kwambiri monosaccharide yemwe maselo aumunthu amagwiritsa ntchito kupyoza glucose kuti apange mphamvu. Gwero lake lalikulu ndi:

Kuti mudziwe ngati fructose ikuloledwa kugwiritsidwa ntchito pa matenda ashuga, muyenera kudziwa momwe zimakhudzira thupi. Kamodzi m'matumbo a chakudya, chinthuchi chimawonongeka pang'onopang'ono. Zambiri zimatengedwa ndi hepatocytes, i.e. chiwindi. Ndi pomwepo kuti fructose imasandulika mafuta acids aulere. Chifukwa cha njirayi, kuyamwa kwina kwamafuta kumatsekedwa, zomwe zimapangitsa kuti ziwonekere munyama. Adipose minofu pamilandu iyi imachuluka, ndikupangitsa kukula kwa kunenepa kwambiri.

Koma simuyenera kupatula fungo la zakudya zanu. Mndandanda wake wa glycemic ndi wotsika kwambiri. Kuti chinthucho chitha kumezedwa bwino, maselo safuna kapangidwe ka insulin. Ngakhale, kukhutitsa maselo, komanso glucose, shuga ya zipatso sangathe.

Fructose - mapindu ndi kuvulaza kwa odwala matenda ashuga

Mchere wa zipatso ndi chakudya chachilengedwe, motero umasiyana kwambiri ndi shuga wokhazikika.

Kwa matenda amtundu wa 1 komanso a 2 a shuga, fructose ndi othandiza chifukwa:

• otsika kalori otsika;
• kusayenda pang'ono pang'onopang'ono;
• kusowa kowononga kwa enamel ya mano;
• kuchotsedwa kwa zinthu zapoizoni, kuphatikizapo chikonga ndi mchere wa zitsulo zolemera;
• kukopeka kwathunthu ndi thupi.

Koma kudya fructose wa mtundu woyamba 1 ndi matenda a shuga sikothandiza nthawi zonse:

• kuyamwa mankhwala okhala ndi fructose, munthu samakwaniritsa njala, chifukwa chake, samalamulira kuchuluka kwa chakudya chomwe chimadyedwa, chomwe chimathandizira kukulitsa kunenepa;
• ndi matenda a shuga a mtundu wachibiri, fructose sangathe kukhutitsa njala, chifukwa muli ndi ghrelin ya mahomoni, yomwe ndi timadzi tokhala ndi njala, tomwe tingayambenso kudya kwambiri;
• Fructose yambiri imakhazikika mu timadziti, koma palibe ulusi wazakudya womwe umalepheretsa mayamwidwe ambiri a chakudya. Chifukwa chake, zimakonzedwa mwachangu, zomwe zimathandiza kutulutsa shuga m'magazi. Ndizovuta kwambiri kwa odwala matenda ashuga kupirira izi;
• kudya zakudya zambiri zatsopano zopaka, munthu amathamangira kukakumana ndi matenda a khansa. Ngakhale anthu athanzi labwino samalimbikitsidwa kuti azimwa kuposa kapu imodzi ya madzi osakwaniritsidwa patsiku. Anthu odwala matenda ashuga ayenera kuchepetsa kuchuluka kwa theka;
• ngati mumadya kwambiri fructose mu chakudya, muthanso kuchuluka kwa chiwindi, pomwe chimang'ambika;
• Monosaccharide iyi ndi shuga. Ngati mumagwiritsa ntchito mankhwala ogulitsa, ndiye kuti odwala matenda ashuga amakumana ndi mawonekedwe osamasuka ndipo musamwe mwanjira yoyenera. Chifukwa chake mu tiyi mutha kuyika mwangozi supuni ziwiri za fructose m'malo mwa theka lofunikira.

Zothandiza Stevia - wokoma mwachilengedwe kwa odwala matenda ashuga

Shuga kapena Fructose

Posachedwa, akatswiri akuti ndi fructose ndizotheka kuchiritsa matenda amtundu wa 2 ndikuwayikira kuti agwiritsidwe ntchito ngati zotsekemera zotetezeka. Koma mukayerekezera monosaccharide ndi sucrose, mutha kuzindikira zovuta zina:

Popeza sucrose samakonzedwa mwachangu ndi thupi, nthawi zambiri imakhala ngati chifukwa cha kunenepa kwambiri, komwe kuyenera kukumbukiridwa chifukwa cha matenda amtundu 1 komanso matenda a shuga.

Zofunika! Fructose ndiwotsekemera ndipo amakwaniritsa zosowa za munthu wodwala matenda ashuga. Koma glucose yekha, yemwe mulibe mu fructose, amapereka mphamvu ku ubongo.

Sorbitol kapena fructose

Amadziwika kuti fructose mu shuga m'mitundu yambiri amatha kuvulaza thupi ndikuwonjezera kuchuluka kwa shuga. Ponena za lokoma lina - sorbitol, sizimapindulitsanso munthu, makamaka pa Mlingo waukulu. Akatswiri sawona kusiyana komwe kwatchulidwa pakati pa fructose ndi sorbitol.

Kuvulaza kwa kuchuluka kwa mowa wa sorbitol kumatha kudzetsa matumbo, kupangitsana, kufalikira, komanso kupindika. Kudya kwa fructose pamwambapa kumawonjezera ngozi za matenda omwe amakhudza mtima. Chifukwa chake, posankha zotsekemera m'matenda a shuga, muyenera kutsatira malangizo a adokotala.

Momwe mungagwiritsire fructose mu shuga

Mlingo wa kudya kwa fructose zimadalira kwathunthu ku matendawo. Mu milandu yofatsa popanda kugwiritsa ntchito jakisoni wa insulin, amaloledwa kutenga 30 mpaka 40 g ya monosaccharide patsiku. Pankhaniyi, zokonda ziyenera kuperekedwa kwa fructose zomwe zimakhala zamasamba ndi zipatso.

Ngati katswiri walola, mutha kugwiritsa ntchito zinthu zomwe zili ndi glucose wamafuta. Muwafuna mosamalitsa, popeza kuphatikiza ndi zotsekemera, wowuma ndi ufa zimapezekanso - magwero ofunikira a michere. M'masitolo akuluakulu a ashuga, mutha kupeza mitundu yotsatsa yomwe ili ndi fructose:

• mipiringidzo ya chokoleti;
• waffles;
• halva;
• kupanikizana;
• odzola;
• wokometsedwa mkaka;
• muesli
• makeke ndi makeke;
• marmalade.

Kusindikizidwa kwa zinthu zotere nthawi zonse kumawonetsa kuti amapangidwa popanda shuga ndipo ali ndi fructose. Aakulu matenda a shuga, kugwiritsa ntchito fructose mu zakudya adagwirizana ndi adotolo.

Kaya shuga ya zipatso akhoza kumwa kapena ayi ingakhale yothandiza kwa odwala ambiri. Gawoli, lofunikira kwambiri kwa metabolism, ngati palibe ma pathologies akulu, amathetsedwa kwathunthu ndi odwala. Koma munthu ayenera kupanga zakudya zake, kutengera malangizo a dokotala.

Werengani zambiri pamutu wazogulitsa:

• Zakudya za anthu odwala matenda ashuga 9 tebulo - mndandanda wazinthu ndi mndandanda wazitsanzo.
• Ndi koletsedwa kotheratu zakudya za matenda amitundu iwiri