Komabe, chifukwa cha kuyamwa kwa zipatso, thupi limasowa makilogalamu ambiri kuposa kuti likhale lokha. Chifukwa chake n'chakuti njira yochotsera makilogalamu kuchokera ku zakudya izi ndi yovuta kwambiri, choncho, thupi likuwononga mphamvu zambiri kuposa zofunikira. Mukuyenera kuti musadye zakudya izi zokha, chifukwa izi zidzathetsa kusowa kwa zakudya zomwe zimayambitsa thanzi.
Zipatso za calorie ziphatikizapo: maapulo, zamasamba, yamatcheri, mphesa, kiwi, pichesi, sitiroberi, vwende, apurikoti, Chimandarini, lalanje, mandimu, mphesa. Zipatso za kaloriki - nthochi, peyala, chinanazi, vwende, quince ndi ena.
Zakudya zamakono mu zipatso zina (kuwerengera pa 100g.):
Lemon - 19 cal;
Orange - makilogalamu 37;
Cherry - 54 cal;
Mapulogalamu a Green - makilogalamu 41;
Mphesa - 60 cal;
Mango - 57 cal;
Peach - 45 cal;
Malina - 37 cal;
Bilberry - 57 cal;
Apricots - 49 cal.
Kodi ndi liti kudya zipatso - musanayambe kudya kapena mutadya?
Mukadya zipatso m'mawa musadye, amadzaza thupi ndi kuchuluka kwa chakudya, mavitamini, minerals, organic acids ndi normalizes pH balance. Timapereka ndi thandizo lawo m'thupi ndi madzi, timayambitsa matumbo "aulesi," ndikuchotseratu zitsalira ndi zotsalira. Ngati mudya chipatso mutadya - zomwe zili ndi shuga za glycogen mwazobwezeretsanso shuga mu thupi. Madziwo adzawathandiza kupeza mphamvu zowonjezera mphamvu. Kuchepetsa chiopsezo cha kunenepa kwambiri - ndi bwino kudya zipatso m'mawa, mu nthawi mpaka 12 koloko.
Anthu ambiri amapereka zipatso, chifukwa zomwe zili fructose mwazo zimawombera mwamsanga zolemera. Zoonadi, zambiri za fructose zingayambitse glycogen pachiwindi ndi kuikidwa ngati mafuta. Kumbali inayi, zowonjezera ndi zowonjezera zina mu zipatso zimapereka phindu loposa chinthu china chilichonse cha zakudya. Ndipo pakupeza zinthu zothandiza pa ntchito ya zamoyo, cholinga chake ndi kudya zakudya! Fructose ndiwo gwero lalikulu la chakudya mu masamba ndi zipatso. Ambiri mwawo amakhala mu maluwa a timadzi tokoma, timabzala mbewu ndi njuchi uchi.
Kodi fructose n'chiyani?
Zakudya zimagawidwa m'magulu atatu: monosaccharides, oligosaccharides ndi polysaccharides. Zakudya zonse zimakhala zolimba ndipo zimakhala ndi makhalidwe ofanana. Mamolekyu awo amakhala ndi zinthu zitatu: carbon, hydrogen ndi oksijeni. Monosaccharides (glucose ndi fructose) ndi zinthu zopanda phokoso zamakono, zosungunuka mosavuta m'madzi ndi zokoma mu kukoma. Kukoma kumabwera chifukwa cha kusonkhanitsa magulu ambiri a hydroxyl m'mamolekyu awo. Mukakwiya, amasungunuka, amawotcha ndipo pamapeto pake amayamba chifukwa chowotcha madzi.
Pogwiritsidwa ntchito, fructose imadziwika ngati chinthu chomwe chimakhala chokoma ndipo chimasungunuka mowa. Fructose ali ndi chiwerengero chofanana komanso chokwanira ndi maselo olemera monga shuga. Fructose ndi shuga akhoza kuyaka ndi mavitamini osiyanasiyana. Malingana ndi mtundu wa nayonso mphamvu akhoza kutulutsa lactic acid, acetic acid, mowa. Fructose ndiwiri yokoma ngati shuga. Amagwira bwino kwambiri, ngakhale ndi anthu omwe ali ndi shuga. Choncho, akulembera odwala amenewa.
Kodi fructose amagwira ntchito bwanji m'thupi?
Fructose imapanga njala yachinyengo, yomwe imayambitsa kudya ndi kulemera, motero. Kukoma kwake ndi 1.4 kuchuluka kuposa shuga, koma si koyenera kuti thupi likhale lokha. Mu thupi la munthu, fructose ndi yosavuta kukumba kuposa shuga woyera, chifukwa ndi mankhwala osavuta. Fructose imagwira pang'onopang'ono kusiyana ndi shuga m'magazi. Mbali yaikulu ya iyo imatembenuza chiwindi kupita ku glycogen. Fructose imaphatikizidwa bwino kwambiri mukutembenuka mtima ndipo safuna insulini kuti ipangidwe. Ndi zakudya zamagetsi ndipo ndizofunika m'thupi, makamaka, chifukwa cha kukoma kwake. Muzitsamba zochepa za fructose, mutha kukoma zakudya ndi zakumwa, kuchepetsa kudya kwa chakudya. Fructose ya mtundu wa glycemic ndi pafupifupi 30, ndipo makamaka ndi yabwino kwa anthu odwala matenda a shuga.
Kafukufuku wasonyeza kuti fructose imachepetsa kutengeka kwa insulini m'thupi, imakhudza kagayidwe kake ka mafuta. Kusintha uku kumawonjezera chiopsezo cha matenda a mtima. Zinapezeka kuti kumwa fructose kumalimbikitsa kuwonjezeka kwa mafuta makamaka kuzungulira ziwalo za mkati ndi pang'ono kumakhudza magawo ochepa. Madokotala amati fructose wochulukirapo pamodzi ndi mafuta okhutira amatha kutsutsa leptin, kotero zimakhala zovuta kukhala ndi mgwirizano pakati pa kudya ndi mphamvu za thupi. Malinga ndi akatswiri ena, fructose panthawi ya zipatso ndi ndiwo zamasamba zingayambitse leptin mwa anthu abwino, mosasamala kanthu za kuchuluka kwa zipatso zomwe amadya.
Fructose ndi gawo lachilengedwe la shuga. Kutengeka ndi thupi kwathunthu ndipo, monga shuga wamba, amapereka mphamvu. Kawirikawiri amaonedwa kuti ndi otetezeka, koma, mwatsoka - ma calories.
Ubwino wa fructose
- Mankhwala osachepera 30% kuposa shuga;
- Zili ndi zotsatira zochepa pa shuga la magazi, zomwe zimalandiridwa kwa odwala matenda a shuga;
- Fructose ndi imodzi mwa zotsekemera zomwe sizikhala ndi zotetezera, choncho zimagwiritsidwa ntchito kukonzekera kupweteka kwa shuga ndi jams. Ngati shuga wamba umalowetsedwa ndi fructose, ndiye kuphika kumatenga nthawi yayitali ndi yofewa.
- Zimachepetsa kuwonongeka kwa mowa m'magazi.
Kuipa kwa fructose
- Zambiri zowonjezera zingayambe kuopsa kwa matenda a mtima (mlingo wotetezeka - osapitirira 30-40 g patsiku);
- Amapanga njala yachinyengo, zomwe zimapangitsa kuti kulemera kwakukulu kuwonjezeke;
- Kufulumira kukalamba - malinga ndi kafukufuku wa asayansi a Israeli mu mbewa.
- Kuthamanga kwambiri kwa fructose kungayambitse kusagwirizana kwa shuga ndi kusokonezeka kwa insulini kukana. Matenda onsewa amathandizidwa ndi kutsegula kwa insulini ndipo amatha kusintha chitukuko cha matendawa.
- Fructose ikhoza kuyambitsa matenda aakulu - kusagwirizana ndi shuga la zipatso. Ndi matendawa munthu sangadye zipatso ndi ndiwo zamasamba konse, komanso zakumwa zakumwa pamadzi.
Podziwa momwe shuga imakhala ndi zipatso, mukhoza kupanga zakudya zathanzi.
Kodi fructose ndi zipatso zochuluka bwanji (za zipatso za sing'anga zazikulu)
Peyala - 11 g;
Orange - 6 g;
Mulu wa yamatcheri - 8 g;
Apple - 7 g;
Mulu wa mphesa (250 g) - 7 g;
Gawo la chivwende - 12 g;
Peach - 5 g;
Ochepa a raspberries (250 g) - 3 g;
Ochepa a blueberries (250 g) - 7 g;
Chikho cha chinanazi chodulidwa bwino (250 g) - 7 g;
Nectarine - 5 g;
Kiwi - 3 g;
Mavwende (pafupifupi 1 kg) - 22 g;
Ochepa a strawberries (250 g) - 4 g;
Banana - 9 gr.
Mbali yaikulu ya fructose imayambitsa matenda a chiwindi mu chiwindi. Kumeneko amasandulika kukhala ochotsera shuga ndipo amasungidwa ngati glycogen. Kukhoza kwa chiwindi kusintha fructose kumakhala koletsedwa kwambiri, ndipo izi ndi zabwino chifukwa zikayamba kutembenuka kwambiri, zimatha kukhala mafuta. Izi ndizochitika kwa anthu omwe ali ndi chifuwa chachikulu m'magazi kapena ali ndi digiri ya insulini yotsutsa.
Mlingo wa fructose m'magazi sungagwiritsidwe mwachindunji ndi mphamvu yamadzimadzi. Zochitika zake sizikuchititsa kuwonjezeka msanga m'magazi a shuga. Ndipo izi ndizophatikizapo zazikulu, makamaka kwa odwala shuga. Koma, mbali yambiri ya fructose ingayambitse mafuta ochulukirapo. Pali mavuto okhudzana ndi kudya kwa fructose. Mmodzi mwa iwo ndizotheka kuthetsa kusokonezeka kwake. Amakhalabe m'matumbo, koma sichikuta. Choncho - mimba yokhala ndi mimba, kupweteka, kupweteka m'mimba. Amakhulupirira kuti anthu 30-40% ali ndi mavuto ngati amenewa. Palinso anthu ovuta kwambiri omwe sangathe kutenga zipatso za shuga (fructose). Kugwiritsa ntchito zipatso mopitirira muyeso kungayambitse kupweteka m'mimba, kupweteka ndi kutsekula m'mimba.
Fructose sizimayambitsa kutulutsa insulini ndi leptin - mahomoni omwe amathandiza kuchepetsa chilakolako, ndipo samaletsa mapangidwe a mahomoni omwe amachititsa njala. Choncho, timanena kuti kumwa kwake kosalamulirika kumawonjezera kulemera.
Ndi kulakwa kuganiza kuti tiyenera kusiya kudya zipatso ndi ndiwo zamasamba. Chirichonse chinanenedwa ponena za kuwonongeka kwa fructose kumakhala kosavuta kokha ngati kuli kwakukulu. Kugwiritsiridwa ntchito kwa zipatso tsiku ndi tsiku m'zinthu zazikulu kungayambitse kusayanitsa kwa mphamvu, ndipo kungayambitse zomwe zimatchedwa "fructose kusalolera".
Tonsefe timadziwa kuti shuga wamba umakhala wovulaza thanzi, lomwe (popanda chifukwa) nthawi zambiri amatchedwa "imfa yoyera." Komabe, asayansi amachenjeza kuti fructose nthawi zambiri sikuti ndi yotetezeka, koma ikhoza kuvulaza thupi. Chifukwa pochita zambiri, ambiri a ife timadya chakudya chokha ndi olowa shuga, posachedwa. Choncho, msinkhu wa fructose m'magazi umatha, chiwindi sichikugwirizana ndi kukonza fructose ndipo thupi limayamba kukana. Kwazaka 30 zapitazo, opanga pang'onopang'ono amachotsa shuga wamba ndi shuga m'malo mwake - fructose, kuwonjezera pakupanga mbewu za chimanga, zomwe zimapangidwa kuchokera ku chimanga chifukwa cha njira zambiri zamakampani. Kukhoza kwowonjezera mphamvu ndi kukoma kwa mankhwala kumagwiritsidwa ntchito popanga mafakitale makampani aakulu kwambiri omwe amagulitsa amawononga padziko lonse lapansi. Kuonjezera apo, mazira a chimanga amamanga ubwino ndi kukoma kwa zakudya zamabotolo ndipo zimagwiritsidwa ntchito pokonzekera mikate, mkate, cookies, chakudya cham'mawa. Kuwonjezera apo, madzi a chimanga ndi otchipa kwambiri kusiyana ndi kupanga zina zotsekemera, ndipo motero zimakonda. Mwa mawu - fructose, omwe amagulitsidwa m'masitolo - ndi kutali ndi shuga, wopangidwa kuchokera ku zipatso. Amapezedwa ndi makina opangira makina a mbatata kapena chimanga ndi zina zothandizira mankhwala. Pamapeto pake, imatulutsa shuga yomweyo, yomwe imagwiritsidwa ntchito pa zakudya zambiri ndi zakumwa zambiri.
Funso nthawi zambiri limafunsidwa: "Ngati ndikufuna kutaya thupi, kodi ndiyenera kusiya zipatso?" Opeza zakudya komanso olimbitsa thupi amayesetsa kwambiri kuteteza zipatso za zipatso monga mankhwala ndi zero. Ena amagwiritsa ntchito mankhwalawa kawirikawiri. Palibe njira yeniyeni yothetsera zipatso nthawi zonse. Kutsirizitsa: Ndibwino kudya zipatso ndi ndiwo zamasamba, chifukwa zimakhala ndi shuga wofunika kwambiri, koma zimayenera kugwiritsidwa ntchito moyenera, pakuwona zakudya zoyenera komanso masewera olimbitsa thupi.