Fructose ndi chakudya chamagulu odziwika bwino omwe ali ndi matenda ashuga. Amalimbikitsidwa kuti asinthe shuga pakukonzekera mbale zambiri. Izi ndichifukwa cha glycemic index ya fructose ndi zothandiza zakepi lanyama.
Kodi chakudya chamafuta ndi chiyani?
Zakudya zonse zokhala ndi michere zimakhala ndi zigawo zina zapadera - ma saccharides. Ngati saccharide imodzi ikuphatikizidwa, ndiye kuti zinthu zotere zimatchedwa monosaccharide, pamaso pa magawo awiri - disaccharide. Zakudya zomanga thupi zopezeka ndi ma saccharide 10 amatchedwa oligosaccharide, oposa 10 - polysaccharide. Izi ndiye maziko a gulu la zinthu zopanda chilengedwe.
Palinso gawo logawika m'magulumagulu othamanga komanso othamanga, malingana ndi kuchuluka kwa glycemic index (GI) ndi kuthekera kowonjezera kuchuluka kwa shuga m'magazi. Ma monosaccharides ali ndi mndandanda wokwera kwambiri, zomwe zimatanthawuza kuti amawonjezera kuchuluka kwa shuga - awa ndi chakudya champhamvu kwambiri. Zophatikizira zowonda zimakhala ndi GI yotsika ndikuwonjezera shuga pang'onopang'ono. Izi zimaphatikizapo magulu ena onse a chakudya, kupatula ma monosaccharides.
Ntchito zamagulu opanga zinthu zachilengedwe
Zakudya zomanga thupi zimagwira ntchito zina, monga gawo la maselo ndi zimakhala zazamoyo:
- chitetezo - mbewu zina zimakhala ndi zida zoteteza, zomwe zida zake zazikulu ndi chakudya;
- kapangidwe - mankhwala amakhala gawo lalikulu la linga la bowa, zomera;
- pulasitiki - ndi gawo la mamolekyulu omwe ali ndi mawonekedwe ovuta komanso otenga nawo gawo pakuphatikizika kwa mphamvu, ma cell a ma cell omwe amaonetsetsa kusungidwa ndi kutumizidwa kwa chidziwitso cha majini;
- mphamvu - "kukonza" kwa chakudya kumapangitsa kuti pakhale mphamvu ndi madzi;
- katundu - kutenga nawo gawo pakuphatikizidwa kwa michere yofunikira ndi thupi;
- osmosis - malamulo osmotic magazi;
- Zomverera - ndi gawo limodzi la ma receptor ambiri, ndikuthandizira kugwira ntchito yawo.
Kodi chakudya chofunikira kwambiri ndi chiyani?
Fructose ndi monosaccharide wachilengedwe. Izi ndi zinthu zotsekemera zomwe zimatengeka mosavuta ndi thupi la munthu. Fructose imapezeka mu zipatso zambiri, uchi, masamba, ndi zipatso zotsekemera. Ili ndi ma cell ofanana ndi glucose (komanso monosaccharide), koma kapangidwe kake ndi kosiyana.
Fructose ndi monosaccharide wodziwika ndi index yotsika ya glycemic
Fructose ali ndi zotsatirazi zopatsa mphamvu: 50 g ya malonda ili ndi 200 kcal, yomwe imakhala yapamwamba kuposa sucrose yopanga, yomwe imalowetsa shuga wamba omwe amagwiritsidwa ntchito m'moyo watsiku ndi tsiku (193 kcal imakhala ndi 50 g). Mndandanda wa glycemic wa fructose ndi 20, ngakhale uli m'gulu la chakudya champhamvu kwambiri.
Monosaccharide ali ndi mphamvu zambiri. Kutsekemera kwake kumadutsa shuga ndi glucose kangapo.
Chifukwa chiyani odwala matenda ashuga
Chimodzi mwazinthu zofunikira kwambiri za fructose ndikulowerera kwakeko pang'onopang'ono m'magazi kuchokera m'mimba. Mbali iyi imalola kugwiritsa ntchito monosaccharide, yomwe, makamaka, imawonongeka mwachangu, ndi odwala omwe ali ndi matenda osokoneza bongo komanso omwe asankha kudya moyenera.
Fructose kapena shuga - ndibwino?
Palibe yankho limodzi ku funso ili. Glucose ndi shuga wofunikira kwambiri pakubadwa kwachilengedwe ndi ntchito zofunika za maselo ndi minofu. Suprose ndi chinthu chapadera chomwe chimakhala ndi shuga ndi fructose. Cleavage to monosaccharides amapezeka m'matumbo amunthu.
Amakhulupirira kuti kugwiritsa ntchito sucrose, mwayi wokhala ndi matenda amano ukuwonjezeka kangapo. Fructose imachepetsa chiopsezo cha pathological process, koma imatha kupanga zinthu zokhala ndi zinthu zachitsulo, zomwe zimalepheretsa kuyamwa kwake. Kuphatikiza apo, zoposa theka la fructose yoyera yomwe imatulutsidwa imatulutsidwa m'thupi momwe muli mafuta enaake, omwe amachititsa kuti pakhale vuto la mtima.
Zolemba ntchito
Mndandanda wotsika wa glycemic wa fructose sizitanthauza kuti ungagwiritsidwe ntchito pa gawo ndi shuga, kapena ngakhale pamitundu yayikulu. Ngati wodwalayo amagwiritsidwa ntchito kuyika supuni ziwiri za shuga mu tiyi ndikusankha m'malo mwake ndi kuchuluka kwa monosaccharide, thupi lake lidzalandiranso chakudya chamagulu ochulukirapo.
Fintose Wophatikizika - ufa wabwino, wokoma, oyera, wofanana ndi shuga
Anthu odwala matenda ashuga amtundu wodziimira payekha ayenera kuchepetsa kuchuluka kwa zinthu zomwe zimamwa kuti zikhale 30 g patsiku, zomwe sizingachitike pakuphika kokha, komanso kuchuluka komwe kumagwiritsidwa ntchito ngati zotsekemera tsiku lonse.
Matenda a shuga omwe amadalira insulin amakulolani kugwiritsa ntchito zochulukirapo, komanso pamlingo woyenera (pafupifupi 50 g wachikulire). Ngati mutanthauzira kukhala zigawo zikuluzikulu, mumapeza tiyi kapena supuni ziwiri. Izi zimagwira ntchito yopanga fructose. Ngati tikulankhula za zachilengedwe monosaccharide, yemwe amapezeka mu zipatso ndi zipatso, ndiye kuti chiyerekezo ndi chosiyana kotheratu. Zovomerezeka tsiku lililonse zili ndi:
- Nthochi 5
- 3 maapulo
- Magalasi awiri a sitiroberi.
Kugwiritsa ntchito kwambiri
Njira yodziwikiratu yolowera mu thupi la monosaccharide imakulitsa katundu mwachindunji pa chiwalo ndi machitidwe ambiri. Zotsatira zake zitha kukhala kuchepa kwa kuthekera kwa maselo kuyankha ku insulin.
Mavuto omwe angakhalepo ndi awa:
- Hyperuricemia ndikuwonjezereka kwa kuchuluka kwa uric acid m'magazi, zomwe zingayambitse kukula kwa gout.
- Matenda oopsa oopsa ndi matenda ena limodzi ndi kuwonjezeka kwa kuthamanga kwa magazi.
- Matenda a chiwindi osagulitsa mowa.
- Kunenepa kwambiri ndi kusabereka motsutsana ndi maziko a kukula kwa kukana kwa maselo amthupi kupita ku mahomoni omwe amawongolera kudya kwa lipids.
- Kulephera kuyendetsa satiety - cholowa pakati pa njala ndi satiety chimasintha malire.
- Matenda amtima wamagazi chifukwa chakuchuluka kwa cholesterol komanso mafuta m'magazi.
- Maonekedwe a insulin-yodziyimira payokha ya shuga mwa munthu wathanzi chifukwa kuchepa kwa chidwi cha maselo kupita ku ma pancreatic hormone.
Zitsanzo za kugwiritsa ntchito chinthu
Monosaccharide wokoma amagwiritsidwa ntchito m'malo angapo:
- Kuphika - monga zotsekemera popanga confectionery ndi timadziti.
- Masewera - pakuchira msanga thupi munthawi yochita masewera olimbitsa thupi kwambiri komanso kuchita masewera olimbitsa thupi kwambiri.
- Mankhwala - kuthetsa zizindikiro za ethyl mowa poyizoni. Intravenous management imachulukitsa kuchuluka kwa mowa, kuchepetsa chiopsezo cha mavuto.
Kuchita zolimbitsa thupi mozama - zikuwonetsa kudya kwa fructose
Zakudya za anthu odwala matenda ashuga
Zitsanzo za zinthu zophikidwa ndi kuwonjezera kwa fructose, zomwe zimakopa osati odwala omwe ali ndi matenda a shuga, komanso abale awo.
Kukwapulidwa ma curd buns
Kukonza mtanda womwe mukufuna:
- kapu ya kanyumba tchizi;
- Dzira la nkhuku
- 1 tbsp fructose;
- uzitsine mchere;
- 0,5 tsp soda, yomwe imayenera kuzimitsidwa ndi viniga;
- kapu ya buckwheat kapena ufa wa barele.
Muziganiza tchizi tchizi, dzira lomenyedwa, fructose ndi mchere. Onjezani koloko yosenda ndi kusakaniza chilichonse. Thirani ufa m'magawo ang'onoang'ono. Magulu a mawonekedwe amatha kukhala amtundu uliwonse komanso kukula kwake.
Ma cookies a Oatmeal
Zofunikira Zofunikira:
- ½ chikho cha madzi;
- ½ chikho oatmeal;
- ½ chikho oatmeal kapena ufa wa buckwheat;
- vanillin;
- 1 tbsp margarine;
- 1 tbsp fructose.
Fructose ndiye wokoma kwambiri pophika shuga
Mafuta umaphatikizidwa ndi mafuta oatmeal komanso osachepera. Pang'onopang'ono, thirani madzi ndikusenda mtanda wofanana. Fructose, vanillin zimawonjezedwanso ndi kusakanikirana. Kuphika pa kuphika pepala kuphika mawonekedwe chaching'ono chofufumitsa mpaka golide bulauni. Mutha kukongoletsa ndi chokoleti chakuda pa fructose, mtedza kapena zipatso zouma.
Fructose ndiwotsekemera kwambiri, koma chitetezo chake chikuwoneka kuti chikuwononga ndipo chikufunika kugwiritsa ntchito mosamala, makamaka kwa anthu omwe ali ndi "matenda okoma."
