I-Fructose iguqula amafutha esibindi, futhi ingabangela ukudla ngokweqile
I-Fructose iyi-monosaccharide (ushukela olula), umzimba ongawusebenzisa amandla. Ngenxa yokuthi inombhalo ephansi ye-glycemic, okusho ukuthi ayibangele ushukela wegazi ukuba ikhule kakhulu, bekulokhu kucatshangwa ukuthi i-fructose yayiyinto engcono esikhundleni se-sucrose (ushukela etafuleni). Kodwa-ke, i-American Diabetes Association kanye nabachwepheshe bokudla okunomsoco baye bashintsha izingqondo zabo mayelana ne-fructose.
Eqinisweni, kusukela isiraphu ye-high-fructose ye-corn yaqala ukungezwa iziphuzo eziningi nokudla okusetshenziselwa ukudla kwaseMelika, kuye kwaba nokwanda kokukhuluphala nesifo sikashukela kuleli zwe-futhi ochwepheshe abaningi bakholelwa ukuthi kuyadlala indima ekukhusheni okukhulayo ubhubhane.
Ingabe Zonke I-Fructose Zibi Ngami?
Inani elincane le-fructose, efana nesamba esitholakala emifinini nemifino eminingi, akukubi neze; Empeleni, ukudla okucebile kulezi zokudla kubalulekile ekuvimbeleni izifo. Kodwa-ke, ukudla i-fructose kakhulu ngesikhathi esisodwa, njengokudla okucutshungulwayo, kubonakala sengathi kukhulula amandla omzimba wokuyiqeda. Ukudla kwezikhokho bethu kwakuqukethe inani elincanyana kakhulu le-fructose. Lezi zinsuku, ukulinganisela ukuthi amaphesenti angaba ngu-10 ekudleni kwanamuhla avela ku-fructose.
Kwenzekani Uma Ngidla I-Fructose Eningi?
Iningi lama-carbohydrates esiwadlayo lenziwe ngamaketanga e-glucose. Uma i-glucose ingena egazini, umzimba ukhulula i-insulin ukusiza ukuyilawula.
UFructose, ngakolunye uhlangothi, uqhutshwa esibindi. Ukwenza kube lula isimo: Uma i-fructose eningi kakhulu ingena esibindi, isibindi asikwazi ukukucubungula konke okusheshayo ukuze umzimba usebenzise ushukela. Esikhundleni salokho, iqala ukwenza amafutha avela ku-fructose futhi ibathumele egazini njenge- triglycerides .
Okubi nakakhulu, uhlobo lwamafutha olwenziwe nge-fructose engaphezu kokungase lube uhlobo olubi kunazo zonke kithi.
Ukudla okunzima kwe-Fructose Kungase Kuholele Esifo Sikashukela, Ukukhuluphala, Izifo Zenhliziyo, nokuningi
I-fructose eyengeziwe ekudleni kwakho ingaphezu nje kokuphakamisa i-triglycerides yakho, okuyinto engozini engozini yesifo senhliziyo. Ukusebenzisa i-fructose eningi futhi kuphakamisa i-cholesterol embi, eyaziwa nangokuthi i-LDL, futhi ingase ibe lula ukumelana nokuvikela i-insulin, futhi ekugcineni ifake isifo sikashukela sesi-2.
Ngaphezu kwalokho, isifundo se-2013 esashicilelwe kuyi- Journal of the American Medical Association sathola ukuthi uma kuqhathaniswa ne-glucose, i-fructose ingase ibangele ukuthi udle okungaphezulu. Abacwaningi baseYale bathola ukuthi ama-hormone ahlobene nokuzwa aphelele akhululwa ngemali encane lapho abahlanganyeli bedla i-fructose ngokungafani ne-glucose.
Empeleni, i-fructose iphela ekuvimbeleni isimiso sokujwayelekile sokwesifisa ukudla, ngakho-ke ama-hormone alawulwa yizinkanuko azibangelwa-futhi ushiywa uzizwa unganelisekile. Lokhu cishe okungenani yingxenye yokuthi kungani ukusetshenziswa ngokweqile kwe-fructose kuhlotshaniswa nokuzuza kwesisindo.
Yiziphi Imithombo Ephezulu Ye-Fructose?
Izithelo nemifino kunezinhlobo ezincane ezinempilo ye-fructose ukuthi izidumbu eziningi zingakwazi ukusingatha kahle, futhi ochwepheshe bezokwelapha kanye nezondlo zikhuthaza ukusetshenziswa kwalokhu kokudla.
Inkinga ihambisana noshukela owenezelwe ekudleni kwanamuhla, umthamo wawo okhulile ngokushesha eminyakeni emashumini amuva nje. I-blame ivame ukubhekwa ngokuthi isiraphu ye-fructose ephezulu (HFCS), okusho ukuthi abakhiqizi bakha i-55% fructose ne-45% i-glucose. Eqinisweni, ukulingana okuqondile kuye kwavezwa ekuvivinyweni ukuba kube okuhlukile. Isibonelo, lolu cwaningo luveze isilinganiso samaphesenti angu-59 e-fructose ku-HFCS, ngezinye izinhlobo ezinkulu ze-soda equkethe u-65% fructose.
Noma kunjalo, i-sucrose (ushukela oqoshiwe) i-fructose engxenye nengxenye ye-glucose. Ngakho-ke i-HFCS ayinayo i-fructose eningi kakhulu kunokushukela "okujwayelekile", igremu yegramu.
Isiraphu ye-fructose yamanzi ephezulu, esuselwa kumatashi wegesi, isibe esingabizi kakhulu futhi siningi, ngokuyinhloko ngenxa yokusizwa kommbila e-United States. Abaningi bathi impikiswano yukuthi ishibhile kangangokuthi ivele ingene indlela enkulu yokudla esiyidla nsuku zonke, njenge:
- Iziphuzo ezinoshukela, eziwumthombo omkhulu ku-American Diet
- Izitshalo kanye nemigoqo yokusanhlamvu
- Izimpahla ezibhasiwe
- I-yogurt enomnandi
- Isaladi ukugqoka
- Ukudla okufriziwe nama-dinners
- Ama-Condiments
Ingabe i-Fructose ephezulu ye-Corn Syrup ifana ne-Fructose njalo?
Yebo, yonke i-fructose isebenza okufanayo emzimbeni, kungakhathaliseki ukuthi ivela isiraphu yezinhlamvu, ushukela wemihlanga, ushukela we-beet, ama-strawberry, uju noma utamatisi. Amanani kuphela ahlukile. Isibonelo, inkomishi yamatamatisi oqoshiwe unama-gramu angu-2.5 we-fructose, i-can of regular (non-diet) soda inikeza ama-gramu angama-23, futhi i-super-size soda inezingu-62 amagremu (isebenzisa isilinganiso "55% se-fructose").
Namuhla, cishe konke ukudla okuhlanganisiwe kunokweshukela ngefomu elithile, futhi lokho kuvame ukuba ne-fructose eningi njalo. Uju lunokulinganisela okufanayo kwe-fructose / glucose isilinganiso njenge-fructose ephezulu yesiraphu yamabele. I-juice yezithelo igxila, ngezinye izikhathi isetshenziselwa ngokuthi "ama-sweeteners enempilo," ngokuvamile ine-fructose eningi kakhulu (ungalokothi ucabange ukuthi ukucubungula kwalokhu kugxila kunciphisa iningi lokudla kwawo okunomsoco). I-agave isiraphu ifika ku-90% fructose.
> Imithombo
> Ikhasi, A. Kathleen, MD; Chan, Owen; I-Arora, i-Jagriti, i-MS; et al. Imiphumela ye-Fructose vs Glucose kwi-Regional Cerebral Blood Flow ezindaweni ezingamaBrain ezibandakanya izindlela zokudla kanye nomvuzo. Umagazini we-American Medical Association. 2013; 309 (1): 63-70.
> I-American Diabetes Association. "Izincomo zokudla okunomsoco kanye nokungenelela kwesifo sikashukela-2006." Ukunakekelwa yisifo sikashukela 29 (2006): 2140-2157.
> Harvard Health Publications. Ukuchichima kwe-fructose akusizi kahle isibindi, inhliziyo. September 2011.
> Ukuphathwa Kwezokudla Nezidakamizwa zase-US. I-High Fructose Corn Syrup: Imibuzo & Izimpendulo.