Kodi pali kusiyana kotani pakati pa fructose ndi shuga ndipo ndizotheka odwala matenda ashuga?

Fructose ndi monosaccharide. Ndi chakudya chosavuta chopezeka mu zipatso, zipatso ndi uchi. Fructose ali ndi zosiyana zingapo zokhudzana ndi chakudya china.

Popeza ndi chakudya chophweka, chimasiyana ndi zovuta kuphatikizika ndipo ndi chinthu chofunikira kwambiri pochotsa magesi ambiri ndi zovuta kwambiri polysaccharides.

Kusiyana kwa chakudya china

Pamodzi ndi monosaccharide wina wotchedwa glucose, mawonekedwe a fructose sucrose, omwe ali ndi 50% yazinthu zonsezi.

Kodi pali kusiyana kotani pakati pa shuga ndi shuga? Pali njira zingapo zakusiyanitsira michere iwiri yosavuta iyi.

Mndandanda wazosiyana:

Thupi limakhala ndi kusiyana ndi mitundu ina ya chakudya, kuphatikizapo sucrose, lactose. Ndiwotsekemera kanayi kuposa lactose komanso nthawi 1,7 wokoma kuposa sucrose, yomwe imapangika. Thupi limakhala ndi zopatsa mphamvu zochepa za calorie poyerekeza ndi shuga, zomwe zimapangitsa kukhala okoma kwa odwala matenda ashuga.

Sweetener ndi amodzi mwa chakudya chamagulu ambiri, koma maselo a chiwindi okha ndi omwe amatha kuchikonza. Thupi lomwe limalowa m'chiwindi limasinthidwa ndi iye kukhala mafuta acids.

Momwe anthu amamwa fructose samadzaza, monga zimachitika ndi mafuta ena. Kuchulukitsa kwa thupi kumayambitsa kunenepa kwambiri komanso matenda okhudzana ndi mtima.

Kuphatikizika ndi zopatsa mphamvu

Zomwe zimapangidwira zimaphatikizapo mamolekyulu a zinthu izi:

• hydrogen;
• kaboni;
• mpweya.

Zophatikiza zama calorie izi ndizambiri, koma poyerekeza ndi sucrose, zimakhala ndi zopatsa mphamvu zochepa.

100 magalamu a chakudya mumapezeka pafupifupi 395 calories. Mu shuga, zopatsa mphamvu za calorie zimakhala zapamwamba pang'ono ndipo zimangopitilira 400 zopatsa mphamvu pa gramu 100 zilizonse.

Kuchepetsa pang'onopang'ono m'matumbo kumakupatsani mwayi wogwiritsa ntchito mphamvu m'malo shuga m'magulu a odwala matenda ashuga. Zimathandizira pang'ono pakupanga insulin.

Anthu odwala matenda a shuga amalangizidwa kuti asamadye 50 g ya monosaccharide patsiku monga wokoma.

Zikupezeka kuti?

Thupi limapezeka pazinthu zotsatirazi:

• wokondedwa;
• chipatso
• zipatso;
• masamba
• mbewu zina za chimanga.

Uchi ndi m'modzi mwa atsogoleri pazomwe zimapatsa izi. Chogulitsachi chimakhala ndi 80% yake. Mtsogoleri pazomwe zimapangidwazo ndi madzi a chimanga - mu 100 g ya malonda ali ndi 90 g ya fructose. Shuga woyengedwa uli ndi pafupifupi 50 g ya chinthucho.

Mtsogoleri pakati pa zipatso ndi zipatso zomwe zili mu monosaccharide mkati mwake ndi tsiku. 100 g ya zipatso ili ndi zinthu zopitilira 31 g.

Pakati pa zipatso ndi zipatso, mafuta ochulukirapo, zimawonekera (pa 100 g):

• nkhuyu - zoposa 23 g;
• mabulosi abulu - oposa 9 g;
• mphesa - pafupifupi 7 g;
• maapulo - oposa 6 g;
• Persimmon - oposa 5.5 g;
• mapeyala - oposa 5 g.

Olemera kwambiri mu chakudya mphesa zamitundu yamphesa. Kupezeka kwakukulu kwa monosaccharide mu redcurrant kumadziwika. Kuchuluka kwake kumapezeka m'mphepete zouma ndi zouma zouma. Akaunti yoyamba ya 28 g ya chakudya chamafuta, chachiwiri - 14 g.

Mumasamba angapo okoma, izi zimapezekanso. Pochulukirapo, monosaccharide amapezeka ku kabichi yoyera, zomwe zimakhala zotsika kwambiri zimawonedwa mu broccoli.

Pakati pa mbewu monga chimanga, mtsogoleri wazomwe zili mu shuga wa fructose ndi chimanga.

Kodi zakumwa zamafuta zamtunduwu ndi ziti? Zosankha zomwe zimapezeka kwambiri kuchokera ku beets chimanga ndi shuga.

Kanema pazinthu za fructose:

Pindulani ndi kuvulaza

Kodi maubwino a fructose ndi otani? Ubwino wake ndi chilengedwe chake. Imakhala ndi mphamvu yofatsa thupi lathu poyerekeza ndi sucrose.

Phindu la chakudya ichi ndi motere:

• Ili ndi mphamvu yokhudza thupi;
• amachepetsa kuopsa kwa mano;
• zotsatira zopindulitsa pa zochitika zaubongo wamunthu;
• sizimathandizira kuwonjezeka kokhazikika kwa kuchuluka kwa shuga mumagazi kusiyana ndi shuga;
• imakhala ndi chidwi pa dongosolo lonse la endocrine;
• kumalimbitsa chitetezo chathupi.

Monosaccharide amatha kuchotsa mwachangu zinthu zopangidwa kuchokera ku thupi. Pachifukwa ichi, chitha kugwiritsidwa ntchito ngati mankhwala a otsogola.

Mothandizidwa ndi ma cell a chiwindi, monosaccharide amapangira mowa mu metabolites omwe suvulaza thupi.

Monosaccharide nthawi zina amakhumudwitsa anthu zimayambitsa. Ichi ndi chimodzi mwazinthu zosafunikira kwambiri zamankhwala.

Mphamvu za chakudya zamafuta zimaloleza kuti zizigwiritsidwa ntchito ngati chosungira. Kuphatikiza pa kuthekera kochepetsa chakudya chama calorie, fructose imasungidwa bwino. Imasungunuka mwachangu ndikusunga chinyontho bwino. Chifukwa cha izi, monosaccharide amakhalanso ndi kutsitsimuka kwa nthawi yayitali.

Fructose, wogwiritsidwa ntchito pang'ono, samavulaza munthu.

Kugwiritsa ntchito mankhwala osokoneza bongo kumatha kuvulaza thanzi monga:

• kulakwitsa kwa chiwindi mpaka kumachitika chiwindi kulephera;
• Kukula kwa tsankho;
• kagayidwe kachakudya matenda obweretsa kunenepa kwambiri komanso matenda ophatikizika;
• kukula kwa kuchepa kwa magazi m'thupi ndi mafupa otupa chifukwa cha zotsatira zoyipa zamafuta obwera chifukwa cha kuyamwa kwa mkuwa ndi thupi;
• Kukula kwa matenda amtima, kuwonongeka kwa ubongo motsutsana ndi maziko a cholesterol okwanira m'magazi komanso ma lipids owonjezera m'thupi.

Fructose amakwiyitsa chisangalalo chosalamulirika. Imakhala ndi yoletsa kutulutsa timadzi tambiri totchedwa leptin, timene timayambitsa kukhuta.

Munthu amayamba kudya zakudya zomwe zili ndi chinthuchi mopitilira muyeso, zomwe zimamupangitsa kuti azitha kupanga mafuta mthupi lake.

Poyerekeza ndi izi, kunenepa kwambiri kumakulirakulira komanso mkhalidwe wamavuto azathanzi.

Pachifukwachi, fructose sitingaganize kuti ndi chakudya chopatsa thanzi.

Kodi ndizotheka kwa odwala matenda ashuga?

Amadziwika ndi index yotsika ya glycemic. Pazifukwa izi, zimatha kutengedwa ndi anthu omwe ali ndi matenda ashuga. Kuchuluka kwa fructose amadyedwa mwachindunji kumatengera mtundu wa shuga wodwala. Pali kusiyana pakati pa zovuta za monosaccharide pathupi la munthu amene akudwala matenda amtundu wa 2 ndi matenda ashuga 2.

Ndizothandiza kwambiri kwa odwala omwe ali ndi matenda amtundu wa 1, popeza ali ndi hyperglycemia. Zakudya zamafuta izi kukonzanso sizimafuna insulini yambiri, mosiyana ndi shuga.

Carbohydrate sichithandiza odwala omwe achepetsa shuga m'magazi panthawi ya chithandizo. Monosaccharide sangathe kugwiritsidwa ntchito ndi iwo motsutsana ndi maziko a hypoglycemia.

Kugwiritsa ntchito shuga wa fructose kwa odwala omwe ali ndi matenda a shuga a 2 amafunika chisamaliro chachikulu. Nthawi zambiri matenda amtunduwu amakula mwa anthu onenepa kwambiri, ndipo shuga wa fructose amachititsa kuti azilakalaka zosafunikira komanso kupanga mafuta ndi chiwindi. Odwala akamagwiritsa ntchito shuga ndi shuga wa fructose kuposa momwe zimakhalira, kuwonongeka kwaumoyo ndikuwoneka zovuta.

Malangizo otsatirawa akuyenera kuonedwa:

• anthu odwala matenda amtundu 1 amaloledwa kudya 50 g wa monosaccharide;
• 30 g patsiku ndi yokwanira kwa anthu omwe ali ndi matenda a 2, poganizira kuwunika konse;
• odwala onenepa kwambiri amalangizidwa kuti achepetse zakudya zamafuta ambiri.

Kulephera kutsatira regimen ya shuga ya fructose kumabweretsa kuwoneka kovuta kwambiri kwa odwala matenda ashuga mu mawonekedwe a gout, atherosclerosis, ndi matenda amkati.

Malingaliro odwala

Kuchokera pa ndemanga za odwala matenda ashuga omwe amakonda kudya fructose, titha kunena kuti sizipanga kumverera kokwanira, monga zimachitika ndi maswiti wamba ndi shuga, ndipo mtengo wake wokwera umanenedwanso.

Ndinagula fructose mu mawonekedwe a shuga. Mwa ma pluses, ndikuwona kuti imakhala yovuta kupaka enamel ya mano, mosiyana ndi shuga losavuta, komanso imakhala ndi phindu pakhungu. Mwa mphindi, ndikufuna kudziwa mtengo wambiri wachuma komanso kusakwaniritsidwa. Nditamwa, ndidafunanso kumwa tiyi wokoma.

Rosa Chekhova, wazaka 53

Ndili ndi matenda ashuga 1. Ndimagwiritsa ntchito fructose monga njira ina yopangira shuga. Zimasintha pang'ono kukoma kwa tiyi, khofi ndi zakumwa zina. Osati kukoma kwenikweni. Zina mtengo ndipo sizothandiza kukwera.

Anna Pletneva, wazaka 47

Ndakhala ndikugwiritsa ntchito fructose m'malo mwa shuga kwa nthawi yayitali ndipo ndimazigwiritsa ntchito - ndili ndi matenda ashuga a 2. Sindinazindikire kusiyanasiyana kwake pakumva kwake ndi kukoma kwa shuga wamba. Koma ndiotetezeka kwambiri. Zothandiza kwa ana aang'ono, chifukwa zimasungira mano awo. Choyipa chachikulu ndi mtengo wokwera kwambiri poyerekeza ndi shuga.

Elena Savrasova, wazaka 50