Ndiroleni ndikukumbutseni kuti fructose amatanthauza shuga wosavuta (zakudya zama carbohydrate) ndipo amachokera ku glucose. Fructose amapereka kukoma kwa zipatso ndi uchi, ndipo pamodzi ndi shuga (mofanana mofanana) ndi gawo la sucrose, mwachitsanzo, tebulo loyera (loyera) shuga.
Kodi fructose chimachitika ndi chiyani m'thupi? Fructose metabolism
Ndiye padzakhala zina "zoopsa" chemistry. Kwa omwe alibe chidwi, ndikupangira kuti mupite kumapeto kwa nkhaniyo, yomwe ili ndi mndandanda wazizindikiro za kumwa kwambiri fructose ndi malingaliro othandiza kuti agwiritsidwe ntchito motetezeka.
Chifukwa chake, fructose yochokera ku chakudya imalowetsedwa m'matumbo ndipo imapangidwa m'maselo a chiwindi. Mu chiwindi, fructose, monga shuga, imasinthidwa kukhala pyruvate (pyruvic acid). Njira za kaphatikizidwe ka pyruvate kuchokera ku shuga (glycolysis) ndi fructose[1][S2] ndizosiyana. Chofunikira chachikulu cha kagayidwe ka fructose ndikudya kwambiri kwa mamolekyu a ATP komanso kupanga zinthu "zopanda ntchito": triglycerides ndi uric acid.
Monga mukudziwira, fructose sichimakhudza kupanga kwa insulin, timadzi tambiri tambiri tomwe ntchito yake yayikulu ndikuwongolera kuchuluka kwa shuga m'magazi ndikuwongolera kagayidwe kazakudya. Kwenikweni, izi zidapangitsa (fructose) kukhala "chinthu cha odwala matenda ashuga", koma ndichifukwa chake kagayidwe kachakudya kamasokonekera. Chifukwa chakuti kuwonjezeka kwa fructose m'magazi sikumayambitsa kupanga insulini, monga momwe zimakhalira ndi shuga, maselo amakhalabe ogontha ku zomwe zikuchitika, mwachitsanzo, kuwongolera maganizo sikugwira ntchito.
Kusawongolera kagayidwe ka fructose kumabweretsa kuchuluka kwa triglycerides m'magazi komanso kuyika kwamafuta mu minofu ya adipose ya ziwalo zamkati, makamaka m'chiwindi ndi minofu. Ziwalo zonenepa sizimazindikira ma sign a insulin, shuga samalowa, maselo amafa ndi njala ndikuvutika ndi zochita za ma free radicals (oxidative stress), zomwe zimabweretsa kuphwanya kukhulupirika kwawo ndi imfa. Kufa kwakukulu kwa maselo (apoptosis) kumabweretsa kutupa komweko, komwe kumakhala kowopsa pakukula kwa matenda angapo akupha monga khansa, shuga, matenda a Alzheimer's. Kuphatikiza apo, kuchuluka kwa triglycerides kumalumikizidwa ndi chiopsezo chowonjezeka cha matenda amtima.
Chinthu chinanso chochokera ku fructose metabolism ndi uric acid. Zimakhudza kaphatikizidwe kazinthu zina za biologically zotulutsidwa ndi maselo a adipose, motero zimatha kukhudza kuwongolera mphamvu, kagayidwe ka lipid, kumva kwa insulin, komwe kumabweretsa kusokonekera komanso kusokonezeka kwadongosolo m'thupi. Komabe, chithunzi cha m'manja sichinali chotsimikizika ndipo chimafuna kufufuza kwina. Koma zimadziwika bwino kuti makhiristo a uric acid amatha kuyikidwa m'malo olumikizirana mafupa, minofu ya subcutaneous ndi impso. Chotsatira chake ndi gout ndi nyamakazi yosatha.
Fructose: malangizo ogwiritsira ntchito
Choopsa ndi chiyani? Ayi, fructose sizowopsa pang'ono. Koma pazakudya zomwe zimadyedwa masiku ano (opitilira 100 magalamu patsiku) ndi anthu ambiri, fructose imatha kuyambitsa zovuta zina.
● Kutsekula m'mimba; ● Kutuluka m'mimba; ● Kuwonjezeka kwa kutopa; ● Kulakalaka maswiti nthawi zonse; ● Nkhawa; ● Ziphuphu; ● Kunenepa kwambiri m’mimba.
Kodi mungapewe bwanji mavuto?
Tiyerekeze kuti muli ndi zizindikiro zambiri. Kukhala bwanji? Kuyiwala zipatso ndi maswiti? Ayi konse. Malangizo otsatirawa adzakuthandizani kuti mukhale otetezeka kudya fructose:
1. Ndi bwino kudya zosaposa 50 g fructose patsiku. Mwachitsanzo, ma tangerine 6 kapena mapeyala awiri okoma amakhala ndi fructose tsiku lililonse. 2. Perekani zokonda zipatso zochepa za fructose: maapulo, zipatso za citrus, zipatso, kiwi, mapeyala. Kuchepetsa kwambiri kudya zipatso za fructose: mapeyala okoma ndi maapulo, mango, nthochi, mphesa, chivwende, chinanazi, masiku, lychees, etc. 2. Musatengeke ndi maswiti omwe ali ndi fructose. Makamaka omwe ali odzaza ndi mashelufu a "zakudya zakudya" masitolo akuluakulu. 3. Osamwa zakumwa zotsekemera monga kola, timadzi ta zipatso, timadziti ta m'matumba, ma cocktails a zipatso ndi zina: zili ndi milingo ya MEGA ya fructose. 4. Uchi, madzi a artichoke a Yerusalemu, madzi a tsiku ndi madzi ena ali ndi fructose yoyera (ena mpaka 5%, monga madzi a agave), kotero musawaganizire kuti ndi 70% "wathanzi" m'malo mwa shuga.
6. Vitamini C, wopezeka mu zipatso zambiri ndi ndiwo zamasamba (zipatso za citrus, maapulo, kabichi, zipatso, etc.), amateteza ku zotsatira zina za fructose. 7. CHIKWANGWANI chimalepheretsa kuyamwa kwa fructose, komwe kumathandizira kuchepetsa kagayidwe kake. Chifukwa chake sankhani zipatso zatsopano kuposa maswiti okhala ndi fructose, maswiti a zipatso, ndi timadziti, ndipo onetsetsani kuti mwaphatikiza masamba ambiri muzakudya zanu kuposa zipatso ndi china chilichonse. 8. Phunzirani mosamala za kuyika ndi kapangidwe kazinthu. Kumbuyo kwa mayina omwe fructose amabisika: ● Madzi a chimanga; ● Madzi a Glucose-fructose; ● Chipatso shuga; ● Fructose; ● Kutembenuza shuga; ● Sorbitol.
Gulu la asayansi silinapereke chigamulo chimodzi pa fructose. Koma asayansi akuchenjeza za kuopsa kwa kumwa mosasamala kwa fructose ndipo akulimbikitsa kuti asamangoona ngati "chinthu chothandiza". Samalani thupi lanu, njira zomwe zimachitika mu sekondi iliyonse ndikukumbukira kuti m'njira zambiri thanzi lanu liri m'manja mwanu.