Fructose mmalo mwa shuga - zabwino ndi zoipa

Fructose ndi kapangidwe kamadzimadzi ndipo ndi chimodzi mwa mitundu itatu ya shuga yomwe thupi la munthu limafuna kupeza mphamvu. Chofunika chochigwiritsa ntchito ndi shuga wamba umawuka pamene anthu anali kufunafuna njira zochizira matenda a shuga. Lero fructose imalowetsedwa ndi anthu wathanzi mmalo mwa shuga, koma zothandiza ndi kuvulaza zingaphunzire kuchokera m'nkhaniyi.

Gwiritsani ntchito fructose mmalo mwa shuga

Ngakhale pafupifupi calorie yomweyi ndi shuga ndi fructose - pafupifupi 400 kcal pa 100 g, yachiwiri ndiwiri yokoma. Izi zikutanthauza kuti mmalo mwazidzidzidzi ziwiri za supuni ya shuga, mukhoza kuyika mu kapu ya tiyi imodzi ya supuni ya fructose ndipo simukuzindikira kusiyana kwake, koma kuchuluka kwa makilogalamu omwe akudya kumakhala kochepa. Ndicho chifukwa chake ndi bwino kugwiritsa ntchito fructose mmalo mwa shuga pamene mutaya thupi. Kuonjezerapo, shuga imatenga kutsegula kwa insulini, ndipo fructose, chifukwa cha zizindikiro zake, imayendetsedwa pang'onopang'ono, osati kumangowonjezera kwambiri mphukira ndipo popanda kuchititsa kusintha kwakukulu m'matumbo a glycemic.

Chifukwa cha malowa, fructose ingagwiritsidwe ntchito popanda mantha a shuga m'malo mwa shuga. Ndipo mulole kuti zilowerere m'magazi kwa nthawi yaitali, osalola munthu kumverera kuti atenge nthawi yomweyo, koma kumverera kwa njala sikubwera mofulumira kwambiri. Tsopano zikuwonekeratu kuti fructose ndi yothandiza m'malo mwa shuga, ndipo apa pali zinthu zabwino zomwe zingakhale:

1. Kukhoza kugwiritsidwa ntchito pa zakudya za anthu olemera kwambiri ndi shuga.
2. Ichi ndi gwero la mphamvu kwambiri kuti mukhale ndi nthawi yaitali pamaganizo ndi thupi.
3. Kukwanitsa kuchita zinthu zowonongeka, kuti athetse kutopa.
4. Kuchepetsa chiopsezo cha caries.

Kuvulaza fructose

Amene akufuna kudziwa fructose mmalo mwa shuga amayenera kuyankha kuti n'zotheka, komabe tiyenera kukumbukira kuti fructose yoyera, yomwe imapezeka kuchokera ku zipatso ndi zipatso, osati yotchuka yotchedwa sweetener - chimanga chambewu, chomwe masiku ano chimatchedwa choyipa chachikulu. kukula kwa kunenepa kwambiri ndi matenda ambiri ku anthu okhala ku US. Kuonjezerapo, maonekedwe a madzi awa nthawi zambiri amawonjezeredwa ku chimanga chosinthidwa, zomwe ndizoopsa kwambiri ku thanzi. Ndi bwino kupeza fructose kuchokera ku zipatso ndi zipatso, pogwiritsira ntchito monga chotupitsa, koma kumbukirani kuti sangayambitse kupuma kwabwino, chifukwa sangathe kupirira matenda a hypoglycemia, kapena kuti dontho la shuga m'magazi. Pankhaniyi, ndi bwino kudya zakudya zokoma, mwachitsanzo, maswiti.

Zina mwa zovulaza za fructose zikhoza kudziwika:

1. Kuwonjezeka kwa ma asidi a uric m'magazi, motero, chiopsezo chowonjezereka chokhala ndi gout ndi kuthamanga kwa magazi.
2. Kukula kwa matenda omwe si oledzeretsa a chiwindi. Chowonadi ndi chakuti shuga mukatha kulowa m'magazi pogwiritsa ntchito insulini imatumizidwa ku ziphuphu, kumene ma insulini ambiri amalandira minofu, minofu ndi zina, ndipo fructose imangopita ku chiwindi. Chifukwa cha ichi, thupi ili limatayika nkhokwe yake ya amino acid panthawi ya kukonza, zomwe zimayambitsa kukula kwa mafuta otupa.
3. Kukula kwa leptin kukana. Izi zikutanthauza kuti munthu akhoza kutenga nthendayi yomwe imayambitsa matenda a njala, zomwe zimayambitsa njala ndi mavuto onse a mtumiki. Kuphatikiza apo, kumverera kwachisokonezo, chomwe chimapezeka nthawi yomweyo mutatha kudya mankhwala ndi sucrose, "lags" pa kudya zakudya ndi fructose, kupangitsa munthu kudya kwambiri.
4. Kuwonjezereka kwa triglycerides ndi "cholesterol" choipa m'magazi.
5. Kuthamanga kwa insulini, chomwe chimapangitsa kuti thupi likhale lolemera kwambiri, mtundu wa shuga 2 komanso ngakhale khansa.

Choncho, ngakhale kutenga shuga ndi fructose, m'pofunika kukumbukira kuti chirichonse chili chabwino moyenera.