Kodi fructose imaloledwa kukhala ndi shuga?

Fructose ndi chinthu wamba chomwe chimapezeka pamasitolo ogulitsa onse.

Imasinthira shuga wabwinobwino, yemwe samathandiza kwenikweni m'thupi. Chifukwa chake, ndizofunikira kwambiri kwa anthu omwe amatsatira chithunzichi, komanso kwa iwo omwe akudwala matenda a shuga.

Mawonekedwe a Fructose

Fructose adafika pagome la anthu wamba zitatha maphunziro angapo a labotale.

Atatsimikizira kuvulaza kosasinthika kwa sucrose, komwe kumayambitsa ma caries ndipo sikungapangidwe ndi thupi popanda kutulutsidwa kwa insulin, asayansi atenga zodabwitsa m'malo mwake, kuyamwa kwake komwe minofu ya thupi ndi dongosolo la kukula kwakukulu komanso kosavuta.

Shuga wachilengedwe wachilengedwe

Kuyesera koyamba kudzipatula kwa fructose ku mapeyala a dothi ndi ma daiaia kwalephera. Mtengo wa zotsekemera zomwe zidalipo zidali zokwera kwambiri kotero kuti munthu wolemera yekha ndi amene angathe kugula.

Fructose yamakono imapezeka kuchokera ku shuga ndi hydrolysis, yomwe imachepetsa kwambiri mtengo ndikuchepetsera njira yopanga chinthu chokoma muma voliyumu yamafakitale, ndikupangitsa kuti izitha kupezeka kwa anthu wamba.

Pindulani

Kudya fructose ndi kothandiza kwa anthu omwe ali ndi matenda a shuga a mtundu woyamba 1.

Chifukwa cha kuwoneka kwa zotsekemerazi, zakudya zotsekemera zimapezeka kwa odwala, omwe m'mbuyomu amayenera kuyika mtanda wolimba.

Fructose ndiwotsekemera kwambiri kuposa shuga wokhazikika, kotero mutha kugwiritsa ntchito theka, momwe mungachepetse kudya kwa calorie komanso kupewa kunenepa kwambiri. Nthawi yomweyo, kukoma kwa chakudya kapena zakumwa sikuphwanyidwa.

Fructose ndi monosaccharide wokhala nawo, mosiyana ndi sucrose ndi glucose, kapangidwe kosavuta. Chifukwa chake, kuti mumvetsetse izi, thupi siliyenera kuchita zina zowonjezereka ndikupanga insulini yofunika kuphwanya polysaccharide kukhala zigawo zosavuta (monga momwe zimakhalira ndi shuga).

Zotsatira zake, thupi lidzadzaza ndikulandira mphamvu zowonjezera, kupewa kuchuluka kwa shuga m'magazi. Fructose imachotsa mwachangu komanso kwamuyaya malingaliro aanjala ndipo imathandizira kubwezeretsa mwachangu mphamvu pambuyo pakuvutikira kwakuthupi kapena kwamaganizidwe.

Mlozera wa Glycemic

Kukula kwake, kuchuluka kwake kwa zinthu kumachitika, glucose amalowa m'magazi ndikuwonjezera thupi. Ndipo mosinthanitsa: GI yotsika imawonetsa kutulutsa shuga pang'onopang'ono m'magazi ndikuwonjezereka kwapang'onopang'ono kwa shuga kapena kusakhalapo.

Pazifukwa izi, index of hypoglycemic index ndi yofunika kwambiri kwa anthu odwala matenda ashuga, kwa omwe shuga imakhala yofunika kwambiri.Fructose ndi chakudya chamagulu omwe GI yake ndi yocheperako (lofanana ndi 20).

Chifukwa chake, zinthu zomwe zimakhala ndi monosaccharide pafupifupi sizimawonjezera shuga m'magazi, zimathandizira kuti pakhale wodwala wokhazikika. Pa tebulo la hypoglycemic indices, fructose ili m'ndime ya "zabwino" zopatsa mphamvu.

Mu shuga, fructose amasintha kukhala chinthu chatsiku ndi tsiku. Ndipo popeza nthendayi imadziwika ndi kusintha kwakukuru m'mikhalidwe pambuyo pakudya kosalamulirika, kugwiritsa ntchito chakudya ichi kuyenera kuthandizidwa mosamala kuposa momwe mungatsatire zakudya zabwinobwino.

Matenda a shuga

Ngakhale zili ndi phindu lake lodziwikiratu, fructose, monga mankhwala ena aliwonse, ilinso ndi malingaliro ena osayenera omwe ayenera kulangizidwa mwapadera kwa iwo omwe ali ndi matenda osiyanasiyana a shuga:

1. kuyamwa kwa monosaccharide kumachitika m'chiwindi, pomwe zimasinthidwa kukhala mafuta. Matupi ena safuna. Chifukwa chake, kumwa mopitirira muyeso mankhwala a fructose kumatha kuyambitsa kunenepa kwambiri komanso kunenepa kwambiri;
2. GI yochepetsedwa sizitanthauza kuti chinthu chilichonse chimakhala ndi zopatsa mphamvu zochepa. Fructose siyotsika mtengo kuti iphatikizane ndi zopatsa mphamvu - 380 kcal / 100 g. Chifukwa chake, gwiritsani ntchito mankhwalawa sayenera kukhala osamala kwambiri kuposa sucrose. Kugwiritsidwa ntchito molumikizana ndi nthabwala kungayambitse kulumpha m'magazi, zomwe zimangokulitsa mkhalidwe wa wodwalayo;
3. kugwiritsa ntchito mosagwiritsa ntchito monosaccharide kumaphwanya njira yoyenera yopanga mahomoni, omwe amayang'anira kulakalaka kudya (leptin). Zotsatira zake, ubongo umatha pang'ono pang'onopang'ono kulephera kuyesa mayeso pa nthawi yake, zomwe zimapangitsa kuti nthawi zonse muzikhala ndi njala.

Chifukwa cha zochitika pamwambapa, ndikofunikira kugwiritsa ntchito mankhwalawa muyezo, popanda kuphwanya miyambo yomwe madokotala amapereka.

Zolemba ntchito

Kugwiritsa ntchito fructose mu shuga sikungavulaze thupi ngati wodwalayo atsata malamulo osavuta awa:

• kutengera kugwiritsa ntchito mankhwala otsekemera mu ufa, onani Mlingo wa tsiku ndi tsiku womwe dokotala mwamupatsa;
• lingalirani zinthu zina zonse zomwe zimakhala ndi monosaccharide (zipatso, confectionery, ndi zina) padera ndi zotsekemera za ufa (tikulankhula za kuwerengera kwamtundu wa buledi).

Ndikofunikanso kuganizira mtundu wa matenda omwe wodwala ali nawo. Matendawa akamakula kwambiri, amakhala owerengeka.

Mtundu woyamba wa shuga, kugwiritsa ntchito mankhwala otsekemera kumaloledwa popanda zoletsedwa. Chachikulu ndikufanizira kuchuluka kwa mikate yomwe mumamwa ndi kuchuluka kwa insulin. Gawo lomwe wodwalayo angamve wokhutira limathandiza kudziwa dokotala.

Matenda a 2 a shuga amakhala ndi malire. Kwa matenda a shuga a 2, tikulimbikitsidwa kuti zakudya zokhala ndi fructose otsika ziziphatikizidwa muzakudya. Izi zimaphatikizapo zipatso ndi ndiwo zamasamba zomwe sizinaoneke.

Zogulitsa zowonjezera zomwe zimakhala ndi sweetener, komanso monosaccharide mu ufa, zimalimbikitsidwa kuti ziziyikidwa padera.

Kugwiritsa ntchito kwina kwa zinthu zowonjezera kumaloledwa ndi chilolezo cha adokotala. Njira imeneyi imathandizira kudya mwa kupangitsa kuti shuga m'magazi azikhala okhazikika komanso kuti azilamulidwa.

Kutengera kulipidwa ndi matenda a shuga, mlingo wovomerezeka wa tsiku lililonse ndi 30 g. Pankhaniyi pamangofunika kuwunika pafupipafupi glycemia. Voliyumu yotere iyenera kulowa mthupi limodzi ndi masamba ndi zipatso, osati mwaukhondo. Mlingo wolondola kwambiri pamilandu iliyonse umatsimikiziridwa ndi endocrinologist.

Njira zopewera kupewa ngozi

Kuphatikiza pa kuwonetsetsa mlingo womwe dokotala watchulidwa kuti akhale wathanzi, wodwala matenda a shuga amawonjezedwanso kutsatira malamulo otsatirawa:

1. yesetsani kuti musatenge fructose mwa mawonekedwe ake osadetsa, m'malo mwake ndi analog yachilengedwe (zipatso ndi ndiwo zamasamba);
2. kuchepetsa kugwiritsa ntchito maswiti, omwe ali ndi kuchuluka kwa fructose, shuga, shuga kapena madzi a chimanga;
3. kukana sodas ndi timadziti timasitolo. Izi ndi zinthu zina zomwe zimakhala ndi shuga.

Njira izi zikuthandizira kuti muchepetse zakudya, komanso kupatula kuwonjezeka kwachilengedwe kwa odwala matenda ashuga.

Makanema okhudzana nawo

Zokhudza zabwino ndi zovuta za fructose mu mtundu 2 shuga:

Mu matenda a shuga, fructose amatha kugwira ntchito yabwino ngati shuga. Koma izi zimafuna kutsimikiza kwa endocrinologist ndi kusakhalapo kwa zotsutsana pakugwiritsa ntchito izi. Mu matenda a matenda ashuga, ndikofunikira kumvetsetsa kuti kumwa kwa mtundu uliwonse wamafuta kumayenera kulamulidwa mokhazikika ndi kuchuluka kwa shuga m'magazi.