Fructose anotendeuka kumafuta ari muchiropa, uye anogona kukonzera kudya
Fructose inonzi monosaccharide (shuga nyore), iyo muviri inogona kushandisa simba. Nemhaka yekuti ine chirwere cheglycemic chinyorwa, zvinoreva kuti hachisi kukonzera shuga yeropa kuti iwedzere kwazvo, yakambofungidzirwa kuti fructose yakanga yakanaka panzvimbo ye sucrose (tafura yegafura). Kunyange zvakadaro, American Diabetes Association uye nyanzvi dzezvokudya zvakachinja pfungwa dzavo pamusoro pefructose.
Kutaura zvazviri, kubva kune-fructose sirasi yegorosi yakatanga kuwedzerwa kune zvizhinji zvinwiwa uye zvokudya zvakagadziriswa muAmerica nezvokudya, kune kuwedzera kwekuneta uye chirwere cheshuga munyika ino-uye nyanzvi dzakawanda dzinofunga kuti iri kutamba chikamu mukuwedzera kuneta denda.
Yose Yese Fructose Yakaipa KwaNdiri Here?
Chimwe chiduku che fructose, chakadai semari inowanikwa mumichero nemichero, haisi chakaipa zvachose; Chaizvoizvo, kudya kwakapfuma mune zvekudya izvi kunokosha mukudzivirira zvirwere. Zvisinei, kupedza fructose yakawanda panguva imwe chete, zvakadai sezvokudya zvakashandurwa, zvinoratidzika kuti zvinoderedza simba remuviri rokuriita. Zvokudya zvemadzitateguru edu zvaive nezvishoma zvishoma zve fructose. Mazuva ano, kuongororwa ndeyekuti inenge 10 muzana yezvokudya zvemazuva ano inobva fructose.
Chii Chinoitika Kana Ndichinyanya Kudya Fructose?
Mazhinji emakhahydratesiti atinodya akaumbwa nemaketani eglucose. Apo glucose inopinda muropa, muviri unodzinga insulini kuti ubatsire kuronga.
Fructose, kune rumwe rutivi, inoshandiswa muchiropa. Kuita kuti zvinhu zvive nyore: Kana fructose yakawandisa ichipinda muchiropa, chiropa hachigoni kuchiita zvachose zvakakwana kuti muviri ushandise sehuga. Pane kudaro, inotanga kugadzira mafuta kubva ku fructose nekuvatumira muropa mumvura se triglycerides .
Zvakaipisisa, rudzi rwemafuta runokonzerwa nefructose yakawandisa ringave rukuru kune isu.
A Fructose-heavy Diet Inogona Kutungamirira Kushuga Cheshuga, Kunyanya Kuwanda, Mwoyo Murufu, uye Zvimwe
Fructose yakawandisa mune zvekudya yako inopfuura zvinongokurudzira triglycerides yako, iyo inokonzerwa nechirwere chemwoyo. Kushandisa zvakawanda zve fructose zvakare kunomutsa cholesterol yakaipa, inozivikanwawo seLDL, uye inogona kuita kuti insulin isaramba, uye pakupedzisira ipe 2 chirwere cheshuga.
Mukuwedzera, chidzidzo che2013 chakabudiswa mu Journal of the American Medical Association chakaona kuti kana ichienzaniswa nehuga, fructose inogona kuita kuti udye zvakawanda. Vatsvakurudzi veYale vakawana kuti mahomoni ane chokuita nekuzara akabudiswa zviduku apo vatori vechikamu vaidya fructose kusiyana neglucose.
Chaizvoizvo, fructose inopedza kukanganisa kudya kwechido chekudya, saka kudya-kutema mahomoni hakubvumi-uye iwe wakasara unonzwa usina kugutsikana. Izvi zvinenge zvichida chikamu chechikonzero nei kudarika zvakanyanya fructose kushandiswa kunobatanidzwa nehupfumi hunowanikwa.
Ndezvipi Zvakasvibiswa Zvinyorwa zveFructose?
Zvibereko nemiriwo zvine zvishoma, zvizere zvehutano zvefructose iyo mizhinji miviri inogona kubata zvakanaka kwazvo, uye nyanzvi dzezvokurapa uye vekudya zvinovaka muviri vanokurudzira kushandiswa kwezvokudya izvi.
Dambudziko rinouya nekuwedzerwa shuga muzvokudya zvemazuva ano, iyo yakawanda yakakura nokukurumidza mumakumi emakore apfuura. Mhosva yacho inowanzonzi inonzi high fructose corn syrup (HFCS), iyo vanogadzira vanoti inoumba 55% fructose uye 45% glucose. Muzvokwadi, zvakaenzana zvakajeka zvakaratidzwa mukuedzwa kuti zvive zvakasiyana. Semuenzaniso, chidzidzo ichi chakafumura chikamu che 59% fructose muHFCS, pamwe nemamwe mabhii makuru e soda ane 65% fructose.
Kunyange zvakadaro, sucrose (shuga yakagadzirwa) ihafu fructose uye hafu glucose. Saka HFCS inonzi hauna fructose yakawanda kupfuura shuga "yenguva dzose", gramu ye gramu.
High fructose corn syrup, iyo yakabva pachibage chegorosi, yave isingatengeswi uye yakawanda, zvishoma pamusana pekusimbiswa kwegorosi muUnited States. Saka vazhinji vanopokana kuti dambudziko nderokuti rave rakaderera zvikuru zvokuti rakapinda nzira yaro kupinda kuwanda kwezvokudya zvatinodya zuva nezuva, zvakadai se:
- Zvimedu-zvinotapira zvinwiwa, izvo zvinonyanya kukosha muAmerican Diet
- Zvokudya uye zviyo zvinogadzirwa
- Baked goods
- Sweetened yogurt
- Saladi kupfeka
- Zvokudya zvakatsva uye kudya
- Condiments
Is High Fructose Corn Syrup The Same As Regular Fructose?
Hungu, fructose yose inoshanda zvakafanana mumutumbi, zvisinei nokuti inobva kumashira wegorosi, mushuga wekari, beet shuga, strawberries, uchi, kana tomate. Ndizvo chete zviyero zvakasiyana. Semuenzaniso, mukombe wematata akachekwa une ma2 gramu emufructose, chinogona kugara (kwete-kudya) soda inopa 23 gramu, uye soda yakakura-soda inenge anenge 62 gramu (kushandisa "55% fructose").
Nhasi, inenge yose yezvokudya zvakaiswa muhomwe ine shuga yakawedzerwa mune imwe nzira, uye iyo inowanzogara ine fructose yakawanda. Uchi huri nehutano hwakafanana fructose / glucose seyepamusoro fructose corn syrup. Muchero wezvibereko unotarisa, dzimwe nguva uchishandiswa se "sweeteners ane utano," kazhinji ane zvakawanda zve fructose (usambofungisisa kuti kushandiswa kweizvi kunogadzirisa zvishoma zvekudya kwavo kwekudya). Agave syrup inokwana 90% fructose.
> Sources
> Peji, A. Kathleen, MD; Chan, Owen; Arora, Jagriti, MS; et al. Migumisiro yeFructose vs Glucose kuCerebral Blood Flow muBongo Zvikamu Zvinosanganiswa Nekudya uye Mubayiro Pathways. Nyaya yeAmerican Medical Association. 2013; 309 (1): 63-70.
> American Diabetes Association. "Nutrition Inokurudzira uye Kupindira Kwechirwere Cheshuga-2006." Chirwere cheshuga 29 (2006): 2140-2157.
> Harvard Health Publications. Kuwanda kwefructose hakuna kunaka kwechiropa, mwoyo. Svondo 2011.
> US Food and Drug Administration. High Fructose Corn Syrup: Mibvunzo & Mhinduro.