Ivela ezithelo, kepha lokho akusho ukuthi kuhlale kuhle kuwe
Ushukela wawujwayele ukuba yinto elula kangaka, isisekelo esisemakhaya esasifakelwa phezu kwe-cereal futhi sivuselele ikhofi noma sikholeke kalula kumakhelwane esiphuthumayo sokubhaka. Ushukela omhlophe (noma obomvu) yiwona kuphela uhlobo lweshukela abantu abadliwe, ngamanani ayelula ukuwaqonda ngisho nokulawula.
Kodwa-ke, manje, ngoba ukudla okuningi kunokweshukela okweneziwe, kuba ukukhathazeka kwempilo yomphakathi.
Abantu badla ushukela owedlula kakhulu esikhathini esidlule ngesimo se-fructose, okungase kwengezwe ngezikhathi ezithile amanani amakhulu ekusetshenzisweni kokucutshungulwa. Ngenxa yalesi sizathu, kubalulekile ukuqonda ukuthi yi-fructose nokuthi kungani kufanele uyiqaphele.
Umehluko phakathi kwe-Fructose ne-Sucrose
Izinto ezikhanyayo ezimhlophe ongase uzigcine esitsheni etafuleni ekhishini noma kwi-pantry eduze kwefulawa yi-sucrose. Ivela kumshukela nomshukela wezinyosi. I-Fructose ishukela elula , elinye lama-molecule amancane ashukela akha i-sucrose; enye i-glucose. Zonke ukudla eziqukethe ushukela ziqukethe i-fructose.
I-Fructose ivame ukubizwa ngokuthi ushukela wezithelo ngoba kwenzeka ngokwemvelo ngezithelo eziningi, ezifana namajikijolo, amakhabe, nama-apula. Itholakale futhi emifinini ethile, kuhlanganise ne-beet, amazambane, no-anyanisi. Njengoba kunikezwe ukudla okuningi okunempilo, i-fructose kungenzeka ingabonakali into enjalo. Kodwa-ke, njenge-sweetener eyimimango, i-fructose iphindwe kabili njengetshukela etafuleni futhi ingaba nokwanda okufanayo kwe-sugar as sugar sucrose.
I-Fructose ekudleni esikudlayo
Kungenzeka ukuthi udla i-fructose engaphezulu kunokuthi ugogo nomkhulu wakho bakwenze. Eminyakeni engamakhulu amabili edlule, i-American average yayidla cishe ngamakhilogremu amabili ushukela ngonyaka wonke, ngokusho koMnyango WezeMpilo WezeMpilo wase - United States (DHHS). Namuhla leyo nombolo ingamakhilogremu angu-152-cishe amakhilogremu amathathu, noma izinkomishi eziyisithupha ushukela ngesonto.
I-Fructose isetshenziselwa ukudla okucutshungulwa ngenye indlela ngoba kungabizi kakhulu ukukhiqiza kune-sucrose futhi kuthatha kancane ukuze uthole izinga elifanayo lobumnandi. Ngokuvame ukudla ngesimo se- fructose ephezulu ye-corn isiraphu -fructose ehlanganiswe nesiraphu ye-corn kanye nokuphathwa ngamakhemikhali ukwenzela ukwandisa ukuhlushwa nokuphuza kwe-fructose.
Ungase umangale uma uthola ukuthi amaphesenti angama-74 azo zonke izinhlobo aqukethe uhlobo oluthile lweshukela hhayi nje ekudleni okunambitheka. Kubuye kufihla konke okuvela emasaladi okugqoka ebhodini.
Enye yezindlela eziyinhloko abantu abazenzayo zengeze ushukela, noma kunjalo, yiziphuzo ezinoshukela, okubandakanya i-soda, iziphuzo zamandla kagesi, ne-tea epholile edayiswa ngamabhodlela. Abamerica baphuza isokodo esingamakhulu amahlanu njengoba benza ngo-1950, isibonelo.
Izifundo eziningi ziye zaphakamisa ukuthi ukuphuza ushukela-iziphuzo ezinomsoco kuhloswe ngengozi enkulu yokukhuluphala, isifo senhliziyo, isifo se-metabolic syndrome, nesifo sikashukela kubantwana nakubantu abadala. Ushukela owengeziwe luye lwahlanganiswa nokuncipha kwengqondo nokunye ukwelapha, ngokusho kocwaningo lwango-2016 olwanyatheliswa emaphepheni ama-Nutrients.
Ungakanani Ushukela Ophephile?
I-DDHS ithi abaseMelika kufanele banciphise ushukela ngamaphesenti angu-10 ephelele inani lamakholori abawadla nsuku zonke.
Lokho kufakazela amathisipuni angu-13, ngokusekelwe ekudleni kwekhalori engu-2 000. Isilinganiso samanje ngamaspuni angu-42.5 ushukela usuku ngalunye, ngakho-ke uma ungakaboni kakade ukudla kwakho ushukela futhi udle futhi uphuze ukudla okuningi okucutshungulwayo kanye noshukela ophuzile, ungase uthande ukusika emuva kokubili ngokuningi.
Ezinye izindlela zokwenza lokhu kufaka phakathi ukukhipha i-soda ye-seltzer ene-flavored noma i-plain seltzer exutshwe nama-100% wejusi yezithelo; ukuphuza izithelo noma izitho zangasese kunokuba ikhukhi noma i-candy; futhi ukukhetha okusanhlamvu okungahlanjululwanga kufakwe izithelo ezintsha. Qaphela ukudla okubhalwe ngokuthi "amafutha angenalutho" futhi: Bavame ukulayishwa ushukela owengeziwe ukuze benze ukulahleka kwelavuni uma amafutha eshiyiwe.
Kungase kube nzima ekuqaleni ukuzondla ushukela owengeziwe. Vele uthathe kancane futhi ekugcineni uzokuthuthukisa okukhethwa kukho kokudla okungekho okwedlulele ngokweqile, futhi ungabona ukwehlisa isisindo sakho futhi impilo yakho ithuthukise enkambisweni.
> Imithombo:
> Popkin, uBarry M no-Hawkes, uCorinna. "Ukunambitheka kweDlogs Global, ikakhulukazi iziPhuzo: Amaphethini, Amathrendi, kanye Nezimpendulo Zenqubomgomo." I-Lancet: Isifo Sikashukela & i-Endocrinology . Ngo-Dec 1, 2015.
> I-Rippe, uJames M no-Angelopoulos, uTheodore J. "Ubudlelwano Phakathi Kokusetshenziswa Kwama-sugar Sugar and Factory Risk Factors: Ukuqonda Okwamanje." Ama-nutrients. Nov 2016; 8 (11): 697.