Masiku ano, mitundu yambiri ya shuga m'malo mwake imapezeka kuti ikudziwika - wina amawatenga kuti athe kuchepetsa zakudya zamagulu, zomwe zimafunika kuti asatenge kachilombo ka shuga. Kuchokera m'nkhaniyi, tiphunzira ngati mutha kugwiritsa ntchito fructose mmalo mwa shuga.
Zofunika za fructose
Fructose ndi sweetener wachilengedwe amapezeka zipatso, ndiwo zamasamba ndi uchi. Mosiyana ndi shuga, fructose imabweretsa zotsatira zabwino, zomwe mungathe kulemba izi:
- kukhazikika kwa shuga ya magazi;
- kumathandiza thupi kuti likhalenso ndi nkhawa ndi nkhawa;
- kulimbikitsa chitetezo cha mthupi;
- kuchepetsa chiopsezo cha caries ndi matenda ena a mano;
- kuthekera kochotsa mwamsanga mwazi, popanda kuwonetsa kuti izo zikupangika molakwika;
- kuchepetsa chiopsezo cha diathesis kwa ana.
Choncho, fructose ndiyo njira yabwino yokometsera chakudya popanda kugwiritsa ntchito shuga, ndipo ndi yabwino kwa ana komanso kwa anthu omwe akudwala matenda a shuga.
Fructose mmalo mwa shuga pamene kutaya thupi
Ndibwino kuti mugwiritse ntchito fructose pamene mutayalemera poti simungathe kulingalira kukana kwathunthu shuga ndi zakumwa za shuga. Ngakhale kuti caloric zokhudzana ndi fructose pafupifupi ndizofanana ndi caloric mtengo wa shuga, zimakhala zokoma kawiri monga shuga, zomwe zikutanthauza kuti muyenera kuika 2 peresenti, monga momwe mudzalandira theka la calories kuchokera ku zakumwa zotsekemera.
Chonde onani, ngakhale fructose ikulimbikitsidwa kulemera kwa m'mawa - mpaka 14.00. Pambuyo pake, kuti mukhale wolemera kwambiri, musadye chilichonse chokoma, ndipo muzionetsetsa kuti mukudya masamba ndi mafuta ochepa.
Kodi fructose amaika ndalama zingati m'malo mwa shuga?
Mwamwayi, zakumwa zabwino monga tiyi ndi khofi ndi shuga ziyenera kutayidwa palimodzi. Ngati tikulankhula za fructose zochuluka bwanji tsiku lililonse m'malo mwa shuga, ndiye nambala iyi ndi 35-45 g.
Ngati mukudwala matenda a shuga, ndalamayi iyenera kuwerengedwa kuti 12 g ya fructose ikufanana ndi mbewu imodzi.
Fructose ndi 1.8 nthawi zokoma kuposa shuga - ndiko, kawiri. Choncho, ngati mumakonda kumwa khofi ndi supuni ziwiri za shuga, fructose idzakhala yokwanira 1 supuni yokha. Ndikofunika kwambiri kuziganizira izi, komanso kuti musasokoneze kukoma kwanu. Mumayamba kumwa mowa ngati mumamwa zakumwa zokoma kwambiri, koma zimakhala zovuta kuyamwa.