Abaxhasi abaningi bokuphila impilo enempilo kanye nokudla okufanele bavame ukuzibuza ukuthi ushukela ne-fructose bahluke kanjani komunye nomunye, futhi yimuphi kubo omnandi? Ngaleso sikhathi, impendulo ingatholakala uma uphendukela kukharikhulamu yesikole futhi ucubungula ukwakheka kwamakhemikhali kwalezi zinto zombili.
Njengoba izincwadi zokufundisa zisho, ushukela, noma ubizwa nangokuthi i-sucrose yesayensi, iyinhlangano eyinkimbinkimbi yezinto eziphilayo. I-molecule yayo iqukethe ama-glucose nama-molecule we-fructose, aqukethe ngokulingana.
Ngakho-ke, kuvela ukuthi ngokudla ushukela, umuntu udla ushukela ne-fructose ngezindlela ezilinganayo. ISufrose yona, njengezakhi zayo zombili, ibhekwa njenge-carbohydrate, enenani eliphakeme lamandla.
Njengoba wazi, uma unciphisa ukudla nsuku zonke kwama-carbohydrate, unganciphisa isisindo futhi unciphise ukungena kwe-caloric. Ngemuva kwakho konke, izazi zezempilo zikhuluma ngalokhu. otusa ukudla kuphela okudla okune-kilojoule bese uzilinganisela kumaswidi.
Umehluko phakathi kwe-sucrose, ushukela ne-fructose
I-Fructose yehluka kakhulu kushukela ngokunambitheka, inokunambitheka okumnandi futhi okumnandi kakhulu. I-glucose nayo iyakwazi ukudonsa ngokushesha, ngenkathi isebenza njengomthombo wamandla okuthiwa awasheshayo. Ngenxa yalokhu, umuntu uyakwazi ukubuyisa amandla ngokushesha ngemuva kokwenza imithwalo engokomzimba noma yengqondo.
Lokhu kwehlukanisa ushukela noshukela. Futhi, ushukela ungakhuphula ushukela wegazi, obangela ukuthuthukiswa kwesifo sikashukela kubantu. Ngaleso sikhathi, ushukela emzimbeni uphukile kuphela ngokuchayeka kwi-insulin ye-hormone.
Ngakolunye uhlangothi, i-fructose ayimnandi kuphela, kodwa futhi iphephe kangako empilweni yabantu. Le nto ifakwa kumaseli wesibindi, lapho i-fructose iguqulwa ibe ngama-asidi anamafutha, asetshenziswa ngokuzayo ekubekeni imali enamafutha.
Kulokhu, ukudalulwa kwe-insulin akudingekile, ngenxa yalesi sizathu i-fructose ingumkhiqizo ophephile weziguli ezinesifo sikashukela mellitus.
Ayithinti i-glucose yegazi, ngakho-ke ayilimazi isifo sikashukela.
- I-Fructose iyanconywa njengokungezwa kokudla okuyisisekelo esikhundleni sikashukela sikashukela. Imvamisa le iswidi ifakwa itiye, iziphuzo nezitsha eziphambili ngesikhathi sokupheka. Kodwa-ke, kufanele kukhunjulwe ukuthi i-fructose ingumkhiqizo onekhalori ephezulu, ngakho-ke ingaba yingozi kulabo abathanda amaswidi kakhulu.
- Okwamanje, i-fructose ilusizo kakhulu kubantu abafuna ukunciphisa umzimba. Imvamisa itshintshwa ngoshukela noma inciphise kancane inani le-sucrose edliwayo ngenxa yokufakwa kwe-sweetener ekudleni kwansuku zonke. Ukugwema ukufakwa kwamaseli wamafutha, kufanele ubheke ngokucophelela okuqukethwe kwekhalori kokudla kwansuku zonke, ngoba yomibili imikhiqizo inamandla afanayo.
- Futhi, ukudala ukunambitheka okumnandi, i-fructose idinga okuncane kakhulu kune-sucrose. Uma ngokuvamile kufakwa izipuni ezimbili noma ezintathu zikashukela etiyeni, khona-ke i-fructose yengezwa epulini elilodwa isipuni ngasinye. Cishe isilinganiso se-fructose ukuze sithathe i-sucrose singenye kwezintathu.
I-Fructose ibhekwa njengenye indlela ekahle kashukela ojwayelekile kwabanesifo sikashukela. Kodwa-ke, kuyadingeka ukulandela izincomo zikadokotela, ubheke izinga loshukela egazini, usebenzise i-sweetener ngokulinganisela futhi ungakhohlwa ngokudla okufanele.
Ushukela ne-fructose: kulimaze noma kusizakale?
Iningi labanesifo sikashukela abanandaba nokudla okunoshukela, ngakho-ke bazama ukuthola indawo efanelekile yoshukela esikhundleni sokuyeka ngokuphelele ukudla okunoshukela.
Izinhlobo eziphambili ze-sweeteners yi-sucrose ne-fructose.
Ziwusizo kangakanani noma zilimaza kangakanani emzimbeni?
Izici eziwusizo zoshukela:
- Ngemuva kokuthi ushukela ungene emzimbeni, ugqekeza ube ushukela kanye ne-fructose, edonswa ngokushesha ngumzimba. Futhi, ushukela udlala indima ebalulekile - ukungena esibindini, kudala ukukhiqizwa kwama-asidi akhethekile asusa izinto ezinobuthi emzimbeni. Ngalesi sizathu, i-glucose isetshenziswa ekwelapheni izifo zesibindi.
- I-glucose isebenzisa umsebenzi wobuchopho futhi ithinta kahle ukusebenza kohlelo lwezinzwa.
- Ushukela futhi usebenza njengesicu sokulwa nezifo. Ukuqedwa kokuhlangenwe nakho okucindezelayo, izinkathazo nokunye ukuphazamiseka kwengqondo. Lokhu kwenziwa ukuthi kwenzeke ngomsebenzi we-hormone serotonin, equkethe ushukela.
Izici eziyingozi ushukela:
- Ngokusetshenziswa ngokweqile kwamaswidi, umzimba awunaso isikhathi sokucubungula ushukela, obangela ukumiswa kwamaseli wamafutha.
- Inani elikhulayo likashukela emzimbeni lingadala ukukhula kwesifo sikashukela kubantu abaphethwe yilesi sifo.
- Endabeni yokuphuza ushukela njalo, umzimba futhi usebenzisa i-calcium ngentshiseko, okudingeka ukwenziwa kwe-sucrose.
Izici ezizuzisayo ze-fructose
Okulandelayo, kufanele unake ukuthi ukulimala nezinzuzo ze-fructose kufaneleke kangakanani.
- Le sweetener ayikhulisi ushukela wegazi.
- I-Fructose, ngokungafani noshukela, ayibhubhisi i-enamel yezinyo.
- I-Fructose inenkomba ephansi ye-glycemic, futhi imnandi izikhathi eziningi kune-sucrose. Ngakho-ke, i-sweetener ivame ukungezwa ngabashukela ekudleni.
Izici eziyingozi ze-fructose:
- Uma ushukela uthathelwa indawo ngokuphelele yi-fructose, umlutha ungakhula, ngenxa yalokho i-sweetener eqala ukulimaza umzimba. Ngenxa yokusebenzisa ngokweqile i-fructose, amazinga eglucose wegazi angawehla.
- I-Fructose ayinayo ushukela, ngenxa yalesi sizathu umzimba awukwazi ukugcotshwa nge-sweetener ngisho nangokuthi ufake umthamo obalulekile. Lokhu kungaholela ekwakhiweni kwezifo ze-endocrine.
- Ukudla kaningi nokungalawulwa kokudla kwe-fructose kungadala ukwakheka kwezinqubo ezinobuthi esibindini.
Kungaphawulwa ngokuhlukile ukuthi kubaluleke kakhulu ukukhetha ama-sweeteners wesifo sikashukela sohlobo 2 ukuze unqande inkinga.
