I-Fructose yi-monosaccharide. I-carbohydrate elula etholakala kumajikijolo, izithelo noju. I-Fructose inokuhlukahluka okuningi okuhlobene namanye ama-carbohydrate.
Njengoba iyi-carbohydrate elula, ihlukile kulokho okuyinkimbinkimbi ekwakhiweni kwayo futhi iyisici sama-disaccharides amaningi nama-polysaccharides ayinkimbinkimbi ngokwengeziwe.
Umehluko kusuka kwamanye ama-carbohydrate
Kanye nenye i-monosaccharide ebizwa nge-glucose, amafomu e-fructose sucrose, aqukethe ama-50% ento ngayinye yalezi zinto.
Uyini umehluko phakathi kweshukela le-fructose noshukela? Kunemibandela eminingana yokuhlukanisa la ama-carbohydrate amabili alula.
Ithebula lokungafani:
| Isikhombi sokuhluka | Uhlaka | IGlucose |
|---|---|---|
| Izinga lokufakwa emzimbeni | Phansi | Phezulu |
| Inani leClevavage | Phezulu | Ngaphansi kune-fructose |
| Ubumnandi | Iphakeme (izikhathi ezi-2,5 eziphakeme kuqhathaniswa noshukela) | Kuncane okumnandi |
| Ukungena kusuka egazini kuya kumaseli | Mahhala, okungcono kuneveli yokungena kweglucose kumaseli | Ingena isuka egazini iye ezingqamuzaneni kuphela ngokubamba iqhaza kwe-hormone insulin |
| Inani lokuguqulwa kwamafutha | Phezulu | Ngaphansi kune-fructose |
Le nto inokuhlukahluka kusuka kwezinye izinhlobo zama-carbohydrate, kufaka phakathi i-sucrose, i-lactose. Ubumnandi obuphindwe kayi-4 kune-lactose kanti izikhathi eziyi-1,7 zimnandi kune-sucrose, okuyingxenye yawo. Umuthi unokuqukethwe okuphansi kwekhalori kuqhathaniswa noshukela, okwenza kube yi-sweetener enhle kwabanesifo sikashukela.
I-Sweetener ingelinye lama-carbohydrate ajwayelekile, kepha ngamaseli wesibindi kuphela angawacubungula. Umuthi ongena esibindini uguqulwa yiwo ube ngamafutha acid.
Ukusetshenziswa komuntu kwe-fructose ayigcwali, njengoba kwenzeka namanye ama-carbohydrate. Ukungezelelwa kwayo emzimbeni kubangela ukukhuluphala nezifo ezihlobene nesistimu yenhliziyo.
Ukwakheka nokuqukethwe kwekhalori
Ukwenziwa kwento kufaka ama-molecule alezi zinto ezilandelayo:
- i-hydrogen;
- ikhabhoni;
- umoya-mpilo.
Okuqukethwe kwekhalori kwale-carbohydrate kuphezulu impela, kepha uma kuqhathaniswa ne-sucrose, kunamakhalori ambalwa.
Amagremu ayi-100 e-carbohydrate aqukethe amakhalori angaba ngu-395. Ushukela, okuqukethwe kwekhalori kuphezulu kancane futhi kufinyelela kumakhalori angaphezu kwama-400 ngamagremu ayi-100.
Ukumunca kancane emathunjini kukuvumela ukuthi usebenzise umuthi ngenkani ushukela emikhiqizweni yabanesifo sikashukela. Inomthelela omncane ekwakhiweni kwe-insulin.
Abantu abanesifo sikashukela bayalwa ukuba bangadli ngaphezu kwe-50 g yale monosaccharide ngosuku njenge-sweetener.
Kuqukethe kuphi?
Le nto ikhona emikhiqizweni elandelayo:
- uju;
- izithelo
- amajikijolo;
- imifino
- ezinye izilimo zikakolweni.
Uju ungomunye wabaholi kokuqukethwe yile carbohydrate. Umkhiqizo uqukethe ama-80% awo. Umholi kokuqukethwe kwaleli-carbohydrate isiraphu yesiraphu - ku-100 g yomkhiqizo uqukethe kufika ku-90 g we-fructose. Ushukela ocolisisiwe uqukethe cishe i-50 g yesitho.
Umholi phakathi kwezithelo namajikijolo kokuqukethwe kwe-monosaccharide kuyo usuku. I-100 g yezinsuku iqukethe izinto ezingaphezu kwama-31 g.
Phakathi kwezithelo namajikijolo, acebile ngomsoco, avelele (nge-100 g):
- amakhiwane - angaphezu kwama-23 g;
- ama-blueberries - ngaphezu kwe-9 g;
- amagilebhisi - cishe 7 g;
- ama-apula - ngaphezu kwe-6 g;
- i-Persimmon - ngaphezu kwe-5.5 g;
- ithini lamapheya - ngaphezulu kwe-5 g.
Ecebile kakhulu ku-carbohydrate yamagilebhisi izinhlobo zomisiwe. Ukubakhona okuphambili kwe-monosaccharide ku-redcurrant kuyaphawulwa. Inani elikhulu lakhona litholakala kumagilebhisi omisiwe nama-apricots omisiwe. Ama-akhawunti wokuqala angama-28 g we-carbohydrate, owesibili - 14 g.
Emifino eminingana emnandi, le element nayo ikhona. Inani elincane, i-monosaccharide ikhona eklabishi elimhlophe, okuqukethwe kwalo okuphansi kuqashelwa ku-broccoli.
Phakathi kokusanhlamvu, umholi kokuqukethwe ushukela we-fructose ummbila.
Ithini le-carbohydrate? Izinketho ezivame kakhulu zivela kuma-beet ommbila noshukela.
Ividiyo ezakhiweni ze-fructose:
Zuza futhi ulimaze
Yiziphi izinzuzo ze-fructose futhi ziyingozi? Inzuzo enkulu imvelaphi yayo yemvelo. Inomphumela omnene ngokwengeziwe emzimbeni womuntu uma uqhathaniswa ne-sucrose.
Izinzuzo zalesi-carbohydrate imi ngalendlela elandelayo:
- Inomphumela wethoni emzimbeni;
- kunciphisa ingozi yokubola kwamazinyo;
- umphumela onenzuzo ekusebenzeni kobuchopho bomuntu;
- akunikeleli ekwandeni okubukhali kokugxilwa kashukela wegazi ngokungafani noshukela;
- kunomthelela ovuselelayo kulo lonke uhlelo lwe-endocrine;
- kuqinisa amasosha omzimba.
IMonosaccharide inamandla okususa ngokushesha imikhiqizo yokubola utshwala emzimbeni. Ngalesi sizathu, singasetshenziswa njengekhambi le-hangover.
Ifakwa ngaphakathi kumaseli wesibindi, i-monosaccharide icubungula utshwala kuma-metabolites angalimazi umzimba.
I-Monosaccharide ezimweni ezingatheni ivusa ukusabela komzimba kubantu. Lokhu kungenye yezinhlobo zama-allergenic amancane ama-carbohydrate.
Izici ezingokwenyama zama-carbohydrate ziyakuvumela ukuthi zisetshenziswe njengesibhedlela. Ngaphezu kwekhono lokunciphisa okuqukethwe kwekhalori kokudla, i-fructose igcina umbala wayo kahle. Iyancibilika ngokushesha bese igcina umswakama kahle. Ngenxa yalokhu, i-monosaccharide igcina ukugcotshwa kwezitsha isikhathi eside.
I-Fructose, isetshenziswa ngokulinganisa, alimlimazi umuntu.
Ukuhlukunyezwa kwe-carbohydrate kungadala ukulimaza impilo ngendlela:
- ukungasebenzi kahle kwesibindi kuze kuba khona kokuhluleka kwesibindi;
- ukuthuthukiswa kokungabekezelelani kule nto;
- ukuphazamiseka kwe-metabolic okuholela ezifweni zokukhuluphala kanye nezifo ezihlanganayo;
- ukuthuthukiswa kwe-anemia kanye ne-brittle bones ngenxa yemiphumela emibi ye-carbohydrate ekufakweni kwethusi komzimba;
- ukuthuthukiswa kwezifo zenhliziyo, ukonakala kwengqondo ngokumelene nesizinda samazinga aphezulu e-cholesterol egazini kanye ne-lipids eyeqile emzimbeni.
UFructose uvusa inkanuko engalawulwa. Inomphumela wokuvimbela i-leptin ye-hormone, ebangela umuzwa wokugcwala.
Umuntu uqala ukusebenzisa ukudla ngokuqukethwe okuphezulu kwalesi sakhi ngaphezulu kwesilinganiso, okuholela ekukhiqizweni okusebenzayo kwamafutha emzimbeni wakhe.
Ngokuphikisana nesizinda sale nqubo, ukukhuluphala kuyavela kanye nesimo sezempilo esiba sibi.
Ngalesi sizathu, i-fructose ayikwazi ukubhekwa njenge-carbohydrate ephephile ngokuphelele.
Kungenzeka yini kwabanesifo sikashukela?
Kubonakala ngenkomba ephansi ye-glycemic. Ngalesi sizathu, kungathathwa ngabantu abanesifo sikashukela. Inani le-fructose elidla ngokuqondile lincike ohlotsheni lwesifo sikashukela esigulini. Kunomehluko phakathi kwemiphumela ye-monosaccharide emzimbeni womuntu ophethwe uhlobo 1 nesifo sikashukela.
Kuyasiza ikakhulukazi ezigulini ezinesifo sikashukela sohlobo 1, ngoba zine-hyperglycemia engapheli. Le carbohydrate yokucubungula ayidingi inani elikhulu le-insulin, ngokungafani noshukela.
I-carbohydrate ayizisizi lezo ziguli esehlise amazinga kashukela egazini ngesikhathi sokwelashwa. I-Monosaccharide ayinakusetshenziswa ngabo ngokumelene nesizinda se-hypoglycemia.
Ukusetshenziswa koshukela we-fructose ezigulini ezinesifo sikashukela sohlobo 2 kudinga ukunakekelwa okukhulu. Imvamisa lolu hlobo lwesifo luba kubantu abakhuluphele, kanti ushukela we-fructose uvusa isifiso sokungalawulwa nokukhiqizwa kwamafutha yisibindi. Lapho iziguli zisebenzisa ukudla okunoshukela we-fructose ngaphezu kwesejwayelekile, ukuwohloka kwempilo nokubukeka kwezinkinga kungenzeka.
Izincomo ezilandelayo kumele zibhekwe:
- abantu abanesifo sikashukela sohlobo 1 bavunyelwe ukungena nsuku zonke ngama-50 g we-monosaccharide;
- I-30 g ngosuku yanele kubantu abanesifo sohlobo 2, kucatshangelwa ukuqapha inhlala-kahle njalo;
- iziguli ezikhuluphele zelulekwa ukuthi zinciphise kakhulu ekutholeni i-carbohydrate.
Ukwehluleka ukulandela irejimeni ushukela we-fructose kuholela ekubonakaleni kwezinkinga ezibucayi zokuthi kunesifo sikashukela ngesimo se-gout, isifo sokuqina kwemithambo yegazi, kanye nokwelashwa kwamehlo.
Umbono wesineke
Ukusuka kokubuyekezwa kwabanesifo sikashukela abadla njalo i-fructose, kungaphethwa ngokuthi ayakhi umuzwa wokugcwala, njengoba kwenzeka ngamaswidi ajwayelekile noshukela, futhi intengo yakhe ephezulu nayo iyaphawulwa.
Ngathenga i-fructose ngesimo sikashukela. Kuma-pluses, ngiqaphela ukuthi inomphumela omubi ongezansi koqweqwe lwawo lwamazinyo, ngokungafani noshukela olula, futhi unomthelela omuhle esikhumbeni. Kumaminithi, ngithanda ukuqaphela intengo yomkhiqizo eyeqile kanye nokuntuleka kokugcwaliswa. Ngemuva kokuphuza, ngangifuna ukuphuza itiye elimnandi futhi.
URosa Chekhova, oneminyaka engama-53 ubudala
Nginesifo sikashukela sohlobo 1. Ngisebenzisa i-fructose njengenye indlela ushukela. Ishintsha kancane ukunambitheka kwetiye, ikhofi nezinye iziphuzo. Hhayi ukunambitheka okujwayelekile. Kuyabiza ngandlela-thile futhi akukuvumeli ukugcotshwa.
U-Anna Pletneva, oneminyaka engama-47
Kade ngisebenzisa i-fructose esikhundleni sikashukela isikhathi eside futhi ngikujwayele - nginesifo sikashukela sohlobo 2. Angibonanga umehluko omkhulu ekunambithekeni kwakhe kanye nokunambitheka koshukela ojwayelekile. Kepha kuphephile kakhulu. Iwusizo ezinganeni ezincane, ngoba zivikela amazinyo abo. Ububi obukhulu intengo ephezulu uma kuqhathaniswa noshukela.
U-Elena Savrasova, oneminyaka engama-50
