Fructose amatembenuka kuti adye mafuta pachiwindi, ndipo amachititsa kudya kwambiri
Fructose ndi monosaccharide (shuga yosavuta), yomwe thupi lingagwiritse ntchito mphamvu. Chifukwa chakuti ali ndi chiwerengero chochepa cha glycemic, kutanthauza kuti sichimayambitsa shuga wa magazi kwambiri, nthawi ina ankaganiza kuti fructose inali m'malo mwa sucrose (shuga la tebulo). Komabe, bungwe la American Diabetes Association ndi akatswiri a zakudya zasintha maganizo awo pa fructose.
Ndipotu, popeza kuti madzi a chimanga chapamwamba-fructose anayamba kuwonjezeka ku zakumwa zambiri ndi zakudya zowonongeka ku America, chakudya cha shuga chakhala chikuwonjezeka m'dziko lino-ndipo akatswiri ambiri amakhulupirira kuti zimathandiza kuti kunenepa kwambiri kukule mliri.
Kodi Fructose Yonse Amaipa Kwa Ine?
Zambiri za fructose, monga kuchuluka kwa masamba ndi zipatso, sizowopsa konse; Ndipotu zakudya zomwe zimakhudza zakudya zimenezi ndizofunika kwambiri popewera matenda. Komabe, kudya kwambiri fructose kamodzi, monga zakudya zopangidwira, zimawoneka kuti zimadetsa mphamvu za thupi kuti zigwiritsidwe ntchito. Zakudya za makolo athu zinali ndi zochepa chabe za fructose. Masiku ano, pafupifupi kuti 10 peresenti ya zakudya zamakono zimachokera ku fructose.
Kodi N'chiyani Chimachitika Ngati Ndimadya Fructose Wambiri?
Zakudya zambiri zomwe timadya zimapangidwa ndi unyolo wa shuga. Pamene shuga imalowa m'magazi, thupi limatulutsa insulini kuti liwathandize.
Fructose, kumbali inayo, ikugwiritsidwa mu chiwindi. Kuchepetsa zinthu: Pamene fructose yambiri imalowa m'chiwindi, chiwindi sichitha kuchitapo kanthu mwamsanga kuti thupi lizigwiritsa ntchito monga shuga. M'malo mwake, amayamba kupanga mafuta kuchokera ku fructose ndikuwatumiza ku magazi monga triglycerides .
Choipa kwambiri, mtundu wa mafuta wochokera ku fructose wochuluka ukhoza kukhala woipa kwambiri kwa ife.
Chakudya Chamtundu wa Fructose Chikhoza Kutsogolera Kudwala Shuga, Kutaya Kwambiri, Matenda a Mtima, ndi Zambiri
Zokwanira za fructose mu zakudya zanu zimangotanthauza kungowonjezera triglycerides, yomwe imayambitsa matenda a mtima. Kugwiritsa ntchito fructose zambiri kumabweretsanso cholesterol choipa, chomwe chimadziwikanso ndi LDL, ndipo chingathandize kuchepetsa kuthamanga kwa insulini, ndipo potsirizira pake imayambitsa matenda a shuga 2.
Kuwonjezera apo, phunziro la 2013 lomwe linafalitsidwa mu Journal of the American Medical Association linapeza kuti poyerekeza ndi shuga, fructose ingakuchititseni kudya zambiri. Ofufuza a Yale adapeza kuti mahomoni omwe amagwirizana ndi kukhutitsidwa kwawo amamasulidwa mochepa pamene ophunzira ankadya fructose mosiyana ndi shuga.
Mwachidziwikire, fructose imatha kusokoneza kayendedwe kowonetsera kayendedwe kowonongeka, kotero mahomoni oletsa kudya sakuyambitsa-ndipo iwe umasiyidwa wosakhutitsidwa. Izi mwina mwina chifukwa chake fructose mopitirira muyeso akugwirizana ndi kulemera kulemera.
Kodi Zotani Zapamwamba za Fructose?
Zipatso ndi ndiwo zamasamba zili ndizing'ono kwambiri, zowonjezereka bwino za fructose zomwe matupi ambiri amatha kuchigwira bwino, ndipo akatswiri azachipatala ndi zakudya zopatsa thanzi amalimbikitsa kudya zakudya izi.
Vuto limabwera ndi shuga wowonjezera mu zakudya za masiku ano, zomwe zawonjezeka mofulumira zaka makumi angapo zapitazi. Kawirikawiri mlanduwu umakhala ndi masamba a chimanga a fructose (HFCS), omwe opanga amanena kuti amapangidwa ndi 55% fructose ndi 45% shuga. M'chowonadi, kuchuluka kwachindunji kwawululidwa mu kuyesedwa kuti zikhale zosiyana. Mwachitsanzo, kafukufukuyu anawulula pafupifupi 59% fructose mu HFCS, ndi zina zazikulu za soda zomwe zili ndi 65% fructose.
Komabe, sucrose (shuga granulated) ndi theka fructose ndi hafu ya shuga. Choncho, HFCS imakhala ndi fructose kwambiri kuposa "shuga" nthawi zonse, gramu ya gramu.
Mbewu ya chimanga ya fructose, yomwe imachokera ku starch ya chimanga, yakhala yotsika mtengo kwambiri komanso yochulukirapo, pang'onopang'ono chifukwa cha thandizo la chimanga ku United States. Ambiri amatsutsa kuti vuto ndilo lochepetsetsa kwambiri moti lalowa muzinthu zomwe timadya tsiku lililonse, monga:
- Zakudya zonunkhira shuga, zomwe zimachokera kwambiri ku American Diet
- Nkhosa ndi zitsamba zambewu
- Zamagetsi
- Yogurt yokoma
- Saladi kuvala
- Zakudya zokazinga ndi chakudya chamadzulo
- Zikumbutso
Kodi Fructose Wam'mwamba Ambiri Ambiri Amakhala Ngati Fructose Wosatha?
Inde, fructose yonse imagwira ntchito mofananamo mu thupi, kaya ikuchokera ku manyuchi a chimanga, shuga wa nzimbe, shuga wa beet, strawberries, uchi, kapena tomato. Ndalama zokha ndizosiyana. Mwachitsanzo, chikho cha tomato chodulidwa chimakhala ndi ma gramu 2.5 a fructose, soda ya soda nthawi zonse (yosadya) imapereka magalamu 23, ndipo soda yaikulu imakhala pafupifupi 62 magalamu (kugwiritsa ntchito "55% fructose").
Masiku ano, pafupifupi zakudya zonse zopangidwa ndi mavitamini ali ndi shuga m'zinthu zina, ndipo nthawi zambiri zimakhala ndi fructose zambiri. Uchi uli ndi chiwerengero chofanana cha fructose / glucose monga mazira a chimanga a fructose. Madzi a zipatso amayamba, omwe nthawi zina amagwiritsidwa ntchito ngati "okometsera bwino," nthawi zambiri amakhala ndi fructose zambiri (musamaganize kuti kukonza kwa izi kumaphatikizapo kusiyana kwa zakudya zawo zambiri). Mafuta agave ali mpaka 90% fructose.
> Zosowa
> Tsamba, A. Kathleen, MD; Chonchi; Arora, Jagriti, MS; et al. Zotsatira za Fructose vs Glucose pa Regional Cerebral Blood Flow mu Madera a Ubongo Amakhudzidwa ndi Kukhuta ndi Mphotho Njira. Journal ya American Medical Association. 2013; 309 (1): 63-70.
> Chigwirizano cha ku America cha shuga. "Malangizo Othandiza Odwala Nthenda ya Shuga-2006." Chisamaliro cha shuga 29 (2006): 2140-2157.
> Harvard Health Publications. Kuchuluka kwa fructose sibwino kwa chiwindi, mtima. September 2011.
> Utsogoleri wa US Food and Drug Administration. Fructose Wapamwamba Mbewu Yambewu: Mafunso & Mayankho.