Kubantu abanesifo sikashukela, kuvame ukwamukelwa ukuthi i-fructose ilungele kangcono njengoshukela. Manje kunemikhiqizo eminingi efanelekile kwabanesifo sikashukela, ngoba i-fructose yisakhi sabo esiyinhloko.
Ingxenye enjalo iyadingeka ekudleni okunesifo sikashukela, ngoba i-fructose idonswa kalula amaseli womzimba, ngaphandle kokudinga ukubandakanyeka okwengeziwe kwe-insulin. Ukuhlola okuningi ngasikhathi sinye kukhombisa ukuthi i-fructose ayidonswa yizinto ezinjengeglucose, futhi ingathinta ukwehla kwesimo. Ukusetshenziswa kwe-fructose njengesibambiso sikashukela kuzoba nomphumela ongemuhle.
Ukudla kwe-Fructose
Abantu abanesifo sikashukela kufanele balandele indlela abadla ngayo, ngoba i-fructose nama-sweeteners bangafaka isandla ekuzuzeni isisindo ngokushesha. Ungasebenzisa i-fructose yokubhaka nezithelo ezi-stewed.
Kepha ngesikhathi sokudla noshukela, awukwazi ukusebenzisa ngaphezu kwama-40 amagremu we-fructose ngosuku. Abantu abaningi bakholelwa ukuthi i-fructose ayikwazi ukuthinta isisindo, kodwa eqinisweni, inamakhalori acishe aphindwe kabili.
Kuhle ukukhumbula ukuthi ukusebenzisa i-fructose kungadala indlala enkulu, ukukhuphuka kwamazinga e-ghrelin kanye ne-metabolism. I-Fructose uqobo iphenduka ibe ngamafutha lapho iphulwe amaseli wesibindi.
Ngenxa yalokhu, kungavusa izifo ezahlukahlukene zohlelo lwethambo nenhliziyo.
Isenzo esinjalo silimaza wonke umzimba womuntu.
I-Fructose kanye nokukhuluphala
I-Fructose inethonya elinamandla emzimbeni, ihlanganisa imetabolism, futhi odokotela abaningi bakholelwa ukuthi lokhu kulimala akulungile, ngoba i-fructose ayinazo izinto eziwusizo.
Unamandla okubangela ukukhuluphala kwesibindi, okuthinta ukuthuthukiswa kokumelana ne-insulin.
Ukusetshenziswa njalo kwe-fructose ekudleni, ikakhulukazi ngesikhathi sokudla sikashukela, kuthinta ukumelana ne-insulin, okunciphisa izinga nobude bempilo. Odokotela batusa ukuthi ungasebenzisi i-fructose ngokudla, kepha baphendule nge-sucrose. Izindlela ezinjalo zizothuthukisa imetabolism efanele.
I-Fructose ingakhulisa inkomba ye-glycemic futhi ibangele ngokushesha ukukhuluphala, kwabanye abantu kungathatha izinyanga ezimbalwa kuya kunyaka ongu-1. Kulesi simo, i-metabolism ikhubazeka kakhulu, futhi isifo sikashukela siqala ukunika izinkinga.
Kwezifo ezimbi kakhulu ezingadala ukukhuluphala ekuthatheni i-fructose yizifo zenhliziyo, ukushaya kwenhliziyo, imithambo evinjiwe, ukushayeka kwegazi. Isisindo esikhulu sakha umthwalo omkhulu ohlelweni lwezinhliziyo, okungaholela ekufeni.
Into esemqoka okufanele ikhunjulwe ukuthi isifo sikashukela sithinta zonke izitho zomzimba womuntu, futhi lesi sifo kufanele selashwa ngendlela ephelele ukugwema izinkinga ezingaba khona. Odokotela batusa ngaphezu kokusetshenziswa kwama-sweeteners asezingeni eliphakeme, yidla usuku lonke izikhathi ezingama-5-6 ngezingxenye ezincane ukukhulisa imetabolism futhi ulwe nokukhuluphala. Akunjalo, ungavumeli ukubulawa yindlala kanye nekhefu elide phakathi kokudla.
I-Fructose ne-Insulin Resistance
Emuva kuma-80s, odokotela bafika esiphethweni sokuthi i-fructose ithinta ukumelana ne-insulin, ikhulisa kakhulu isisindo somuntu. Ngokushesha kuholela ukukhuluphala. Noma ezinsukwini ezimbalwa, umuntu ukhulisa ukuthembela kwawo ku-insulin ngo-20-30%, ngisho nokudla okungenayo i-carbohydrate. Ukuxhumana kokusetshenziswa kwe-fructose ekudleni kukhulelwe, ngoba umphumela emzimbeni ungaholela emiphumeleni emibi.
Ngemuva kwezifundo eziningi, kwavezwa ukuthi isifo sikashukela esinezinga elikhulu kangaka likashukela nabanoshukela kungenzeka ngokushesha sibe yibhubhane.
Kubalulekile! Sebenzisa ushukela, i-fructose, noshukela omncane ngangokunokwenzeka ekudleni kwakho kwansuku zonke uma umuntu enempilo futhi enoshukela.
Uju Lwesifo Sikashukela
Iziguli ezinanoma yiluphi uhlobo lwesifo sikashukela zingasebenzisa uju njengoshukela. Abaningi babiza le ndlela yaseKremlin, kepha kubalulekile ukukhumbula ukuthi uju lungayikhulisa i-glycogen, eyingozi kulabo abanesifo sikashukela sesigaba 2.
Ngesikhathi sokudla, uju lungadliwa akukho wezipuni ezi-2. Njengomkhiqizo wokudla, uju lwezinyosi kufanelekile, luphephile futhi lunamazinga kashukela owamukelekayo. Akudingi imijovo efanelekile ye-insulin. Uju luqukethe isakhi semvelo esisiza ukucubungula ushukela. Awukwazi ukuthatha uju ngaphandle kwemiyalo nokuhlolwa kukadokotela.
Uma uthenga uju, kufanele uqiniseke ngomthengisi, ngoba abaningi babo bahlanganisa ushukela noju. Ngakho-ke, kungcono ukuthenga umkhiqizo onjalo esitolo esikhethekile.
Kubalulekile futhi ukukhumbula ukuthi ngesikhathi sokudla komuntu onesifo sikashukela, akufanele usebenzise umkhiqizo onjengoshukela omsulwa, kungakuhle ukukufaka okunye ukudla.
Ukudla ngesifo sikashukela
I-Levulose esikhundleni sikashukela ivame ukusetshenziselwa ukwehla kwesisindo, kepha ngemuva kokudla okunjalo, abaningi bashiya impendulo engemihle, njengoba ama-monosaccharides enyuka, ukwanda kwesisindo futhi umetabolism ukhubazeka. Inani lokudla okunjalo liphansi.
Lapho kukhona isifo sikashukela, odokotela batusa ukuthi bangasebenzisi ama-sweeteners okwenziwa, i-fructose yokufakelwa, equkethe inani elikhulu lesitashi kanye noshukela beets.
Lokhu kuyiqiniso ikakhulukazi kubantu abanenkinga yesifo sikashukela sesigaba 2. Esikhathini sokuqala, ungasebenzisa amaswidi wemvelo ngenani elincane le-sucrose ne-fructose. Futhi gwema iziphuzo ezinoshukela ngesikhathi sokudla.
Ngesikhathi sokudla, ungasebenzisa izikhala zikashukela ezingalimazi umzimba njenge-fructose. Phakathi kokuthandwa kakhulu yilezi: i-Erythritol neMaltitol. Amunca kahle umzimba futhi azibangeli ukushesha kwesisindo.
Ukudla okungenawo ushukela uqobo kufanele kube nemikhiqizo yemvelo, ngokwezinga elikhulu kufanele kube imifino, imikhiqizo yobisi, i-legumes, inyama esele noma inhlanzi. Ukudla kungafaka ikhofi, izimpahla ezibhakiwe, namafutha emvelo. Kodwa yonke le mikhiqizo ingadliwa kuphela enconyelweni kadokotela. Uma ukudla kuhlose ukwehlisa isisindo, khona-ke ukusetshenziswa kwama-sweeteners akufakiwe. Ngaphezu kwalokho, kuphela izithelo ezimnandi nezomuncu okufanele zibe ekudleni (uma i-acidity yomzimba ivamile).
Udokotela angenza ukudla okulinganiselwe, futhi ukudla ngokwako akunakuba ngaphezu kwamasonto angama-3-4. Ngemuva kwalokho kuzodingeka ukuthi uhlolwe ngodokotela futhi uhlolwe igazi.
Ngesikhathi sokudla sikashukela, uphuzo oludakayo, amasosa abilayo nezinongo, kanye nokudla okuhlukahlukene okubhemayo, kufanele kungafakwa ekudleni.
Ukusetshenziswa kwe-fructose ngesikhathi sokudla ngeke kuholele emiphumeleni emihle. Njengoba wazi, ngesikhathi sikashukela i-mellitus, ukusetshenziswa kwe-fructose akuyona into efiselekayo, ngoba kungadala ukukhuluphala okunamandla ngesikhathi esifushane. Odokotela bashiya impendulo engemihle nge-sweetener enjalo futhi baxwayise ngemiphumela. Ukuphendula komzimba ngenkathi uthatha ama-fructosin kungahluka, kepha ochwepheshe baphawula ukwehla kwesifo sikashukela.
Imininingwane nge-fructose inikezwe kuvidiyo ekulesi sihloko.
