I-Fructose iyinto emnandi eqenjini le-carbohydrate. Ukufakwa esikhundleni sikashukela kwe-Fructose kuthola ukuthandwa okwandayo. Kubalulekile ukwazi ukuthi i-fructose iwuthinta kanjani umzimba womuntu, nokuthi ngabe okunye kungenziwa kufanelekile yini.
Ama-carbohydrate ayizinto ezibandakanyeka kuzinqubo ze-metabolic zomzimba. Ama-monosaccharides ayizingxube ze-carbohydrate zesilinganiso esiphakeme sokutholwa. Inani lama-monosaccharides emvelo ahlukanisiwe, phakathi kwawo maltose, ushukela, i-fructose, nabanye. Kukhona ne-Saccharide yokwenziwa, i-sucrose.
Kusukela kutholwe lezi zinto, ososayensi bahlolisise ngokucophelela umphumela wama-saccharides emzimbeni womuntu. Izici eziyingozi nezinenzuzo zama-saccharides ziyafundwa.
I-Fructose: Izici Key
Isici esiyinhloko se-fructose ukuthi imunwa kancane kancane ngamathumbu (okungenakushiwo nge-glucose), kepha iphuka ngokushesha.
I-Fructose inokuqukethwe kwekhalori okuncane: amagremu ama-56 we-fructose aqukethe ama-224 kcal kuphela. Kulokhu, umuthi unikeza umuzwa wobumnandi, obufana namagremu ayi-100 kashukela. Amagremu ayi-100 kashukela aqukethe ama-387 kcal.
I-Fructose ifakiwe ngokomzimba eqenjini lama-monosaccharides ayisithupha-athomu (ifomula С6Н12О6). Lesi isomer se-glucose, enesakhi esisodwa samangqamuzana nayo, kodwa ngesakhiwo esihlukile samangqamuzana. I-Sucrose ine-fructose ethile.
Ukubaluleka kokuphilayo kwe-fructose kufana nendima ye-biological yama-carbohydrate. Ngakho-ke i-fructose isetshenziswa ngumzimba ukukhiqiza amandla. Ngemuva kokufakwa ngamathumbu, i-fructose ingahlanganiswa ibe amafutha noma i-glucose.
Ososayensi abayitholanga masinyane ifomula le-fructose ngaphambi kokuthatha indawo kashukela; into leyo yafakwa ezifundweni eziningi. Ukudalwa kwe-fructose kwenzeka njengengxenye yocwaningo lwezimpawu zesifo sikashukela. Sekuyisikhathi eside odokotela bezama ukwakha ithuluzi elisiza umuntu ukucubungula ushukela ngaphandle kokusebenzisa i-insulin. Umsebenzi bekuwukuthola obambele obezokhipha ngokuphelele ukucubungulwa kwe-insulin.
Izithomali ezenziwa ngokuthamba zasungulwa kuqala. Kodwa-ke, kwasheshe kwacaca ukuthi izinto ezinjalo ziyingozi kakhulu emzimbeni, kakhulu kune-sucrose. Njengomphumela womsebenzi omude, kwakheka ifomula yeglucose. Manje yaziwa njengesixazululo esifanele senkinga.
Ngobuningi bezimboni, i-fructose ikhiqizwa muva nje.
Uhlaka, izinzuzo kanye nokulimaza
I-Fructose empeleni ishukela lemvelo elisuselwa kuju, izithelo namajikijolo. Kodwa i-fructose isahlukile ezimfanelweni zayo kushukela ejwayelekile.
Ushukela omhlophe unezinkinga:
- Okuqukethwe kwekhalori okuphezulu.
- Ukusetshenziswa koshukela ngamanani amakhulu kuzothinta impilo yabantu kungekudala.
- I-Fructose icishe ibe kabili kathathu kunoshukela, ngakho ukuyidla, udinga ukudla okuncane kunamanye amaswidi.
Kodwa-ke, akuyona yonke into elula kakhulu. Uma umuntu ehlala efaka izipuni ezi-2 zoshukela etiyeni, uyokwenza okufanayo nge-fructose, ngaleyo ndlela ekhulisa ubukhona beshukela emzimbeni wakhe.
I-Fructose ingumkhiqizo ojwayelekile ongadliwa ngabantu abanezifo ezahlukahlukene, kubandakanya nesifo sikashukela.
I-Fructose ihlukana ngokushesha okukhulu, ngaphandle kokufaka engcupheni noma ngubani onesifo sikashukela. Kepha lokhu akusho ukuthi iziguli ezinesifo sikashukela zingadla i-fructose ngamanani angenamkhawulo - noma imuphi umkhiqizo kufanele udliwe ngokulinganisela, noma ngabe kuyi-sweetener.
E-United States, kusanda kubikwa ukuthi ababambele ushukela, ikakhulukazi ama-fructose, banesibalo sabantu abakhuluphele. Akukho okufanele kumangaze ngakho: AmaMelika adla cishe amakhilogremu angamashumi ayisikhombisa ooshukela abahlukahlukene ngonyaka, futhi lezi yizilinganiso ezinesizotha kakhulu. E-United States, i-fructose inezelwa kuyo yonke indawo: ku-chocolate, eziphuzweni zekhabhoni, e-confectionery nakweminye imikhiqizo. Kuyiqiniso, amanani anjalo we-fructose awafake isandla ekwelashweni komzimba.
UFructose unokuqukethwe okune-khalori okuncane, kepha lokhu akukuniki ilungelo lokuthi kubhekwe njengomkhiqizo wokudla. Ukudla ukudla ku-fructose, umuntu akazizwa egcwele, ngakho-ke udla ngokwengeziwe, welula isisu sakhe. Ukuziphatha okunjalo kokudla kuholela ngqo ezinkingeni yokukhuluphala nezempilo.
Ngokusebenzisa kahle i-fructose, amakhilogremu akhanya ahamba ngaphandle komzamo owengeziwe. Umuntu, elalele imizwa yakhe yokunambitha, kancane kancane unciphisa okuqukethwe kwekhalori yemikhiqizo yokudla kwakhe, kanye nenani lamaswidi. Uma ngaphambili kufakwe amathisipuni amabili kashukela etiyeni, manje kufakwa i-1 ithisipuni elilodwa le-fructose. Ngakho-ke, okuqukethwe kwekhalori kuzokwehla izikhathi ezi-2.
Izinzuzo ze-fructose zibandakanya iqiniso lokuthi umuntu owaqala ukuyisebenzisa akahlushwa umuzwa wokulamba nokungabi nalutho esiswini. I-Fructose ikuvumela ukuthi ulawule isisindo sakho ngenkathi ugcina indlela yokuphila esebenzayo. Udinga ukujwayela i-sweetener, futhi uziqeqeshe ukuze uyisebenzise ngamanani amancane.
Uma ushukela uthathelwa indawo nge-fructose, ubungozi be-caries buyehliswa ngo-40%.
Amajusi wezithelo aqukethe inani elikhulu le-fructose: wezipuni ezi-5 endebe eyodwa. Abantu abanquma ukushintshela ku-fructose futhi baphuze lawo manzi basengozini yomdlavuza we-colorectal. Ngaphezu kwalokho, ukuphuza ushukela ngokweqile ezimweni eziningi kuholela kwisifo sikashukela. Odokotela balule ukuthi ungaphuzi i-150 ml yejusi yezithelo ngamahora angama-24.
Ukusetshenziswa kwama-saccharides ne-fructose kufanele kufakwa emamitha. Ngisho nezithelo azinconywa ngobuningi. Isibonelo, imango nobhanana kunenkomba ye-glycemic ephezulu, ngakho-ke lokhu kudla akufanele kube ekudleni kwakho kwansuku zonke. Imifino ingadliwa nganoma yisiphi isamba.
Ukudla okwenzelwe ushukela
I-Fructose inenkomba ephansi ye-glycemic, ngakho-ke ngamanani aphansi ingadliwa ngabantu abanokuxhomekeka kwe-insulin kanye nohlobo 1 sikashukela.
I-Fructose idinga i-insulin engaphansi kahlanu ukuze icubunguluke kune-glucose. Kodwa-ke, i-fructose ayikwazi ukubekezelela i-hypoglycemia (yehlisa ushukela wegazi), ngoba ukudla okuqukethe i-fructose akubangeli ukwanda okukhulu kwama-saccharides egazi.
Abantu abanesifo sikashukela sohlobo 2 bavame ukuba nokukhuluphala. Iziguli ezinjalo zidinga ukunciphisa umkhawulo we-sweetener kuya kumagremu angama-30. Uma okwejwayelekile kudluliwe, lokhu kuzoba nomthelela ongemuhle enhlalakahleni yesiguli, futhi ukwahlulela ngokubuyekezwa i-fructose enakho, kubalulekile ukukunciphisa.
I-Fructose ne-glucose: ukufana nokuhluka
I-Sucrose ne-fructose yizindawo eziphambili zikashukela. Lawa amaswidi amabili athandwa kakhulu emakethe. Okwamanje akukho ukuvumelana ngomkhiqizo ongcono:
- I-Fructose ne-sucrose yimikhiqizo yokuqhekeka ye-sucrose, kepha i-fructose imnandi kancane.
- I-Fructose iconswa kancane kancane egazini, ngakho-ke odokotela batusa ukuyisebenzisa njenge-sweetener yaphakade.
- I-Fructose iphula phansi ngokunamandla, futhi i-glucose idinga i-insulin yalokhu.
- Kubalulekile ukuthi i-fructose ingavuseleli ukuqhuma kwamahomoni, okuyinzuzo yayo engenakuphikwa.
Kepha esimweni sokubulawa yindlala kwe-carbohydrate, hhayi i-fructose kuzosiza umuntu, kepha i-glucose. Ngomthamo omncane wama-carbohydrate emzimbeni, umuntu uhlangabezana nokuthuthumela kwamaphethelo, isiyezi, ukujuluka nobuthakathaka. Ngalesi sikhathi, udinga ukudla okuthile okumnandi. Uma unethuba lokudla ushokoledi, isimo somuntu sizothuthuka ngokushesha, ngoba ushukela uzobe usungene egazini. Kodwa-ke, uma kunezinkinga ngama-pancreas, khona-ke kungcono ukwazi kahle ukuthi yini ongayidla ngokubhebhetheka kwe-pancreatitis.
Ibha ye-chocolate ku-fructose ayikwazi ukunikeza umphumela onjalo, ikakhulukazi kwabanesifo sikashukela. Umuntu oyidlayo ngeke kungekudala azizwe esengcono, lokhu kuzokwenzeka ngemuva kokuthi i-fructose igxile ngokuphelele egazini.
Kulesi sici, izazi zezempilo zaseMelika zibona usongo olukhulu. Bakholelwa ukuthi i-fructose ayinikezi umuntu umuzwa wokugcwala, okumenza ayidle ngobuningi. Ngenxa yalokhu, kuvela izinkinga ezinesisindo eseqile.
