Ukuze ube nempilo ejwayelekile, umuntu kufanele adle amavithamini anele, amaminerali, amaprotheni nama-carbohydrate. Kungama-carbohydrate ayingxenye ebaluleke kakhulu yezinqubo zomzimba.
I-carbohydrate emnandi kunazo zonke yi-fructose (ushukela wezithelo). Itholakala ngesimo samahhala cishe kuzo zonke izithelo, uju nemifino ethile (ummbila, amazambane, njll.) Ngokwesilinganiso sezimboni, i-fructose ikhishwa ezintweni ezingavuthiwe zomsuka wesitshalo.
Yini i-fructose?
Kunezinhlobo eziningi zamakhompiyutha e-carbohydrate, zazo ezigaya kalula ama-monosaccharides. Bona-ke, bangamakhompiyutha (i-sucrose noshukela ojwayelekile) kanye nemvelaphi yemvelo (i-fructose, imaltose, ushukela).
I-Fructose iyi-crystalline powder emhlophe encibilika ubusuku bonke emanzini. Simnandi amahlandla ama-2 kunoshukela. Lapho i-monosaccharide ingena emzimbeni, iphuka ngokushesha futhi imunze. Le nto inesici esisodwa sezinhlamvu - amaseli wesibindi kuphela angayisebenzisa.
I-Fructose icishe ifakwe ngokuphelele amaseli wesibindi, futhi iguqulwa futhi igcinwe njenge-glycogen endaweni efanayo.
Izinzuzo kanye nokubi Kwezithelo Ushukela
Inzuzo eyinhloko yalo mkhiqizo ukuthi ayinikele ekwandeni okubukhali koshukela wegazi. Uma kuqhathaniswa namanye ama-carbohydrate, lokhu kubhekwa njenge-caloric encane. Enye inzuzo ye-fructose ukuthi inomphumela we-tonic.
Sifaka izinzuzo ezimbalwa ezingeziwe ebhange le-piggy lezinzuzo - into ayibangeli caries futhi inegalelo ekuqhekekeni kokuqala kotshwala egazini. Le monosaccharide ayiqukethe iziqukathi.
Ngokuqondene nokushiyeka, azikho eziningi. Abanye abantu bahlushwa ukungabekezelelani kwe-fructose yomuntu ngamunye. Ngenxa yalokhu, abakwazi ukudla izithelo ezimnandi.
Njengoba umkhiqizo unamandla okudala umuzwa ongalawulwa wendlala, kungaba yisizathu sokuthola isisindo ngokweqile.
Ngokusebenzisa isikhathi eside i-fructose, umzimba uphazamisa ukukhiqizwa kwama-hormone athile alawula ukulingana kwamandla emzimbeni.
Imithamo emikhulu ye-monosaccharide ingabangela isifo senhliziyo.
Ukubhaka kwe-Fructose
Njengoba unesifo sikashukela, kufanele uyeke ukudla kwakho okuthandayo, ikakhulukazi ukudla okunoshukela omningi. Iziguli eziningi zinentshisekelo embuzweni wokuthi kungenzeka yini ukusebenzisa baking, futhi uma kunjalo, yisiphi?
Ngakho-ke, yini izinzuzo nokulimaza kwamakhekhe we-fructose kwabanesifo sikashukela? Ngokuthuthuka kwenqubo ye-pathological, kubaluleke kakhulu ukunamathela ekunakekelweni okhethekile okwelapha okwenziwe yi-dietorior. Ukulungisa amazinga eshukela egazi ngokwejwayelekile, kuyadingeka ukuhola indlela yokuphila enempilo futhi udle ngokulungile.
Abanye abantu abanikezwe isifo esidumazayo sokuxilongwa kwesifo sikashukela abakwazi ukwenqaba ukubonwa kanye namaswidi ahlukahlukene. Ngakho-ke, imboni yokudla yesimanje ayakhiqizi amakhukhi e-fructose kuphela kwabanesifo sikashukela, kodwa futhi namaswidi we-sorbitol. Lo mkhiqizo onesifo sikashukela awunangozi empilweni, ngoba imikhiqizo enjalo ifaka phakathi ama-sweeteners.
Amaswidi, ukukhiqizwa kwawo osebenzisa i-sorbitol, akufanele kudliwe izinyanga ezingaphezu kwezingu-4. Ngemuva kwalokhu, kufanele uthathe ikhefu amasonto ambalwa. I-Sorbitol kumithamo emikhulu ifakwe ku-contraindised kubantu abaye baphazamisa ukuhamba kwe-biliary motility.
Ngokuthayipha kwesifo sikashukela sohlobo 2, ungafaka amakhukhi e-fructose ekudleni kwakho, ngenkathi ikhekhe, ikhekhe, uswidi ojwayelekile wamashokoleti, noma uswidi esitolo kungukungavunyelwe. Amakhukhi anesifo sikashukela azosiza ekunciphiseni isifiso esingenakuvinjwa sokugcwalisa izidingo zomzimba zamaswidi. Ungazibandakanyi nokubhaka, konke kufanele kube kokulingene. Kumele kukhunjulwe ukuthi ukunikezwa nokwakheka kwemikhiqizo enjalo kufanele kuhambisane nezimpawu zenkathi yesifo kanye nezidingo zomuntu ngamunye. Okuqukethwe kwekhalori kufanele kube okuphansi ngangokunokwenzeka.
Iziphakamiso zalabo abazopheka amakhekhe angenawo ushukela omnandi ekhaya:
- Kuyadingeka ukusebenzisa ufulawa onenkomba ephansi ye-glycemic, okungukuthi i-rye, i-buckwheat, i-oatmeal. Ungahlanganisa izinhlobo ezahlukene zikafulawa, lokhu kuzolimaza kahle ikhwalithi yomkhiqizo oqediwe. Ufulawa kakolweni we-premium akekho kulolu hlu.
- Amaqanda enkukhu eluhlaza akufanele abe khona kuresiphi.
- Ukulungiselela amakhukhi, akusizi ukusebenzisa ibhotela. Esikhundleni salokho, ungathatha imikhiqizo yemvelaphi yesitshalo (esakazwayo noma imajarini). Okuqukethwe imajarini kuma-cookie sikashukela kufanele kube ngesilinganiso esincane, futhi kungcono ukukubuyisela ngamagremu ambalwa weapula noma kakhukhunathi.
- Ushukela awukwazi ukusetshenziswa njenge-sweetener. Ngale njongo, kufanelekile ukufaka esikhundleni semvelo okuthengiswa ezindaweni ezikhethekile zokuthenga noma eminyangweni yezitolo yabanesifo sikashukela.
- Uma i-fructose ingezwe ekubhaka, kuyadingeka ukunciphisa isikhathi namazinga okushisa wokubhaka umkhiqizo. Imikhiqizo ene-fructose ihlala iyintsha futhi ithambile isikhathi eside.
Amakhekhe e-Fructose ane-tint emsundu nephunga elimnandi elimnandi.
Udinga ukwazi okulandelayo - amakhukhi enziwe ku-fructose awamnandi njengalawo abhaka ushukela ojwayelekile.
Izinzuzo kanye nokulimala kwamaswidi we-fructose
Cabanga ngalolu daba ezicini ezimbili. Ngakolunye uhlangothi, i-sweetener yemvelo ayibangeli ukwanda okukhulu koshukela begazi, ngoba inenkomba ephansi ye-glycemic. Futhi, ayinamphumela owonakalisayo ku-enamel yezinyo. I-Fructose ine-ukunambitheka okumnandi okucebile, ngakho-ke kudinga ushukela omningi kakhulu.
Manje cabanga nge-monosaccharide ngakolunye uhlangothi. Inomphumela owodwa ongathandeki - iyakwazi cishe ukuguqula ngokushesha kube ngama-deposits wamafutha, ngenxa yokuvelela kokufakwa kwe-fructose kwesibindi. Kulokhu singathola isiphetho esilandelayo: amaswidi ku-fructose, noma ngabe yini, ayakwazi ukonakalisa isithombe. Njengoba i-fructose ingahambeli inqubo ye-cleavage futhi ingena ngqo kumaseli, kukhona amathuba aphezulu wokuthi ingatholakala kabusha ngokushesha kunoshukela - isihlabathi esivamile.
Labo abadla ukudla okungenawo ushukela kufanele banciphise ukumuncwa kokungezelelwa kokudla.
Inzuzo yamaswidi ku-fructose izindleko zabo eziphansi. Kubo bonke oswidi, i-fructose ishibhile. Kodwa kukufanele ukuthi ucabange futhi ngaphambi kokuvumela isibalo sakho sihlaselwe, noma ngabe kungenamali encane.
Iningi labantu alinayo yonke imininingwane ethembekile mayelana ne-fructose, futhi abakhiqizi abangathembekile bayayisebenzisa futhi bayithengisa amaswidi, asuselwa kule monosaccharide. Umthengi othenga lo mkhiqizo, unethemba lokuthi uzoncipha isisindo noma okungenani alondoloze isisindo sawo. Ezimweni eziningi, lokhu akunakwenziwa, kunalokho imiphumela ibuyiselwa emuva - isisindo siyaqhubeka sikhula.
Uma usebenzisa i-crystalline fructose ngamanani angenangqondo, okungukuthi, amagremu angaphezu kwama-40 ngosuku, ungalimaza impilo yakho. Kuyo yonke enye into, lokhu kuzoholela ekwandeni kwesisindo somzimba, ukuguga ngaphambi kwesikhathi, ukuthuthukiswa kwezifo zenhliziyo, kanye nemiphumela yokungezwani komzimba. Ngakho-ke, i-monosaccharide yokufakelwa kufanele idliwe ngamanani amancane. Kungcono ukufaka izithelo zemvelo, imifino namajikijolo ekudleni kwakho kwansuku zonke.
Izinzuzo kanye nokulimala kwe-fructose kuchazwe kuvidiyo kule ndatshana.
