Iningi labantu linombono wokuthi akukho shukela ezithelo nasemifino. Ekuphishekeleni ukudla nemfashini yokwehlisa isisindo, baqala ukudla izithelo nemifino eminingi, bebabheka njengegumbi lamavithamini. Kodwa umbono onjalo unephutha elikhulu. Zonke izithelo zinama-kilojoule, ngakho-ke ukuzidla ngeke kukuvumele ulahlekelwe amakhilogremu amaningi noma unciphise izinga likashukela kwabanesifo sikashukela kube ngokujwayelekile. Ngaphezu kwalokho, ukwakheka kwamakhemikhali wezithelo kufaka i-fructose. Abaningi futhi bakubheka njenge-carbohydrate eyingozi futhi ngenxa yalesi sizathu benqaba ukudla izithelo eziqukethe inani elikhulu le-fructose.
Okuqukethwe yi-athikili
- 1 Yini i-fructose
- 2 Uyini umehluko phakathi kwe-fructose noshukela?
- 3 Hlunga, izinzuzo kanye nokulimaza
- 4 Ukusetshenziswa kwe-fructose kushukela
Yini i-fructose?
UFructose ungoweqembu lama-monosaccharides, isb. i-protozoa kepha ama-carbohydrate ahamba kancane. Isetshenziswa njengendawo yemvelo kashukela. Ifomula yamakhemikhali yale-carbohydrate ifaka i-oksijini ene-hydrogen, futhi izinto ze-hydroxyl zengeza amaswidi. IMonosaccharide nayo ikhona emikhiqizweni enjengemuva umqhele wezimbali, uju, kanye nezinhlobo ezithile zembewu.
I-inulin isetshenziselwa ukukhiqizwa kwezimboni ze-carbohydrate, okutholakala ngobuningi eJerusalem artichoke. Isizathu sokuqala ukukhiqizwa kwe-fructose yezimboni kwakuwulwazi lodokotela mayelana nobungozi be-sucrose kushukela. Abantu abaningi bakholelwa ukuthi i-fructose idonswa kalula ngumzimba wesifo sikashukela ngaphandle kosizo lwe-insulin. Kepha imininingwane mayelana nalokhu iyangabazeka.
Isici esiyinhloko se-monosaccharide ukumunca kwayo kancane ngamathumbu, kepha i-fructose iphula ngokushesha ushukela ibe ushukela noshukela emafutheni, kanti ne-insulin iyadingeka ukuze kufakwe i-glucose eyengeziwe.
Uyini umehluko phakathi kwe-fructose noshukela?
Uma uqhathanisa le monosaccharide namanye ama-carbohydrate, iziphetho ngeke zibe nethemba elinjalo. Yize sekudlule iminyaka embalwa nje, ososayensi bebesakaza kabanzi ngezinzuzo ezikhethekile ze-fructose. Ukuqinisekisa iphutha lamaphutha anjalo, umuntu angaqhathanisa imininingwane eminingi ne-carbohydrate ne-sucrose yayo.
| Uhlaka | Khipha |
| Izikhathi ezi-2 zimnandi | Kuncane okumnandi |
| Ingene kancane egazini | Ungena ngokushesha egazini |
| Iphule phansi ngama-enzyme | I-insulin iyadingeka ekuphukeni |
| Endabeni yendlala ye-carbohydrate ayinikezi imiphumela oyifunayo | Ngendlala ye-carbohydrate ibuyisela ngokushesha ibhalansi |
| Akukhuthaze ukukhuphuka kwamahomoni | Inikeza umphumela wokukhuphuka kwamazinga e-hormonal |
| Akuniki umuzwa wokugcwala | Ngemuva kwenani elincane kubangela umuzwa wokwaneliseka yindlala |
| Inambitheka kangcono | Ukunambitheka njalo |
Isicindezeli esihle | |
| Ayisebenzisi i-calcium ukubola | I-calcium iyadingeka ekuqhekekeni |
| Akuwuthinti umsebenzi wobuchopho bomuntu | Kuthinta kahle ukusebenza kobuchopho |
| Inokuqukethwe kwekhalori okuphansi | Phezulu kumakhalori |
ISurrose ayenziwa njalo emzimbeni, ngakho-ke kuvame ukudala ukukhuluphala.
Uhlaka, izinzuzo kanye nokulimaza
I-Fructose ibhekise kuma-carbohydrate emvelo, kepha ihluka kakhulu kushukela ojwayelekile.
Izinzuzo zokusebenzisa:
- okuqukethwe okuphansi kwekhalori;
- kusetshenzwe isikhathi eside emzimbeni;
- imunca ngokuphelele amathumbu.
Kepha kunezikhathi ezikhuluma ngobungozi bama-carbohydrate:
- Lapho kudliwa izithelo, umuntu akazizwa egcwele yingakho engalawuli inani lokudla okudliwayo, futhi lokhu kunomthelela wokukhuluphala.
- Amajusi wezithelo aqukethe i-fructose eningi, kepha ayinayo i-fiber, ebambezela ukumuncwa kwama-carbohydrate. Ngakho-ke, icutshungulwa ngokushesha futhi inikeze ukukhishwa kwe-glucose egazini, okuyinto umzimba wesifo sikashukela ongeke ukwazi ukubhekana nayo.
- Abantu abaphuza ujusi omningi wezithelo basengozini ngokuzenzekelayo yokuba nomdlavuza. Ngisho nabantu abaphilile abaphakanyisiwe ukuthi baphuze ngaphezulu kwenkomishi engu-¾ ngosuku, futhi abanesifo sikashukela kufanele balahlwe.
Ukusetshenziswa kwe-fructose kushukela
Le monosaccharide inenkomba ye-glycemic ephansi, ngakho-ke, thayipha i-1 sikashukela singayisebenzisa ngamanani amancane. Ngempela, ukucubungula le carbohydrate elula, udinga i-insulin ephindwe kahlanu.
Ukunaka! I-Fructose ngeke isize uma kwenzeka kuyi-hypoglycemia, ngoba imikhiqizo equkethe le monosaccharide ayinikezi ukwehla okukhulu ushukela wegazi, okudingekayo kuleli cala.
Inganekwane yokuthi i-insulin ayidingeki ukucubungula i-fructose emzimbeni inyamalala ngemuva kokuthi umuntu ethole ukuthi lapho idilikile, inomunye wemikhiqizo ebolile - ushukela. Futhi lokho kudinga i-insulin yokufakwa emzimbeni. Ngakho-ke, kwabanesifo sikashukela, i-fructose akuyona indawo enhle kashukela.
Abantu abanesifo sikashukela sohlobo 2 bavame ukukhuluphala. Ngakho-ke, ukuthathwa kwama-carbohydrate, kufaka phakathi i-fructose, kufanele kuncishiswe kumkhawulo (kungabi ngaphezu kwe-15 g ngosuku), futhi iziphuzo zezithelo kufanele zingafakwa ngokuphelele kwimenyu. Konke kudinga isilinganiso.
