Fructose amaonedwa kuti ndi lokoma kwambiri monosaccharide yomwe imapezeka m'chilengedwe. Amapezeka mu uchi, zipatso ndi ndiwo zamasamba. Fructose pamodzi ndi shuga amapanga shuga wamba.
Zomera za fructose
Zinthu zazikuluzikulu za fructose ndizoti zimatengeka ndi matumbo mofulumira kwambiri kusiyana ndi shuga, ndipo zimathamanga mofulumira kwambiri.
Fructose sichikhala ndi caloriki yokhutira: 56 magalamu a fructose ali ndi makilogalamu 224 ndipo amapereka chisamaliro chomwecho monga magalamu 100 a shuga wamba - omwe ali ndi makilogalamu 400.
Fructose samapweteka kwambiri mano. Mndandanda wa magalamu 100 a fructose uli ndi zaka 19 zokha, pamene chiwerengero cha shuga ndi chofanana ndi 68.
Kodi izi zikutanthauza kuti fructose ndi yoyenera kulemera, komanso kuti palibe chotsutsana ndi ntchito ya fructose?
Kodi fructose ndi yothandiza polemetsa?
Fructose ndi 1.8 nthawi zokoma kuposa shuga, ndipo izi zimalimbikitsa anthu ambiri kuti azigwiritsire ntchito monga shuga m'malo mwake - kuti asadye mafuta owonjezera. Koma kafukufuku waposachedwapa wa asayansi a ku America asonyeza kuti fructose, ngakhale kuti ndi yotsika kwambiri yamchere, imasungidwa monga mafuta mofulumira kuposa shuga wamba. Kugwiritsa ntchito shuga kumatumiza chizindikiro kwa ubongo kuti thupi latenga chakudya - chifukwa chakumverera kwa njala kwakhutira. Fructose sizimapangitsa kukhutira koteroko.
Kuwonjezera apo, fructose imakhudza mahomoni osiyanasiyana (insulin, leptin, ghrelin) - zomwe zimapangitsa kuti munthu akhale wochuluka kwambiri.
Kotero, mu kuchepetsa zakudya za fetus si nthawizonse zopindulitsa ndi zothandiza. Zokhudza zovulaza - zikhoza kukhala zooneka bwino.
Kodi fructose ndi yovulaza thanzi?
Anthu omwe amadya fructose ambiri ndipo nthawi zambiri amamwa timadziti ta zipatso, komwe zimakhala zochuluka kwambiri, zimakhala ndi chiopsezo chowonjezeka cha khansa ya coloni. Kuonjezera apo, ngakhale mu timadziti tapangidwe timakhala ndi makapu asanu a fructose pa galasi - chinthu chomwe chingapangitse kulemera ndi shuga. Chifukwa chopangidwa ndi fructose, asayansi amalimbikitsa kumwa tsiku limodzi osapitirira 150 ml ya madzi amtundu uliwonse.
Ndi chifukwa chake muyenera kuchepetsa shuga mu mitundu yonse - kuphatikizapo fructose. Ngakhale zipatso siziyenera kudyetsedwa mopanda malire. Kuchepetsa kudya kwa zipatso zokhala ndi chiwerengero chachikulu cha glycemic index - monga nthochi ndi mango. Musadye zopitirira 2 zipatso za zipatso tsiku, koma mopanda mantha mumaphatikizapo zakudya zanu masamba: osachepera 3-4 servings tsiku lililonse.
Fructose mu shuga
Chifukwa cha chiwerengero chake chochepa cha glycemic, kudya kwa fructose (mwazinthu zenizeni) sivuta kwa anthu okhala ndi shuga ya mtundu wa I (insulin-odalira).
Kodi fructose ndi yani yabwino kwa iwo kuposa shuga? Pankhaniyi, phindu la fructose
Pankhani ya mtundu wachiwiri wa matenda a shuga (omwe nthawi zambiri ndi ochepa), kugwiritsa ntchito fructose kungabweretse mavuto, choncho ayenera kuchepetsa kudya kwawo kwa tsiku ndi tsiku kosapitirira 30 gm.
Kuyambira pazinthu zonse zomwe ziwonekeratu, fructose ikhoza kubweretsa zonse zopindula, ndi kuvulaza, ndi funso pazinthu zabwino - fructose kapena shuga - nthawi zonse sichimayendera bwino.