Ngaba ulwakhiwo luphosakele ngempilo yakho?

I-Fructose yenye yezinto eziphambili zeshukela elongeziweyo. Luhlobo lweswekile elula eyenza malunga neepesenti ezingama-50 zeswekile yetafile okanye i-sucrose. Iswekile yetafile nayo yenziwa ngeglucose okanye ngowona mthombo wamandla emzimbeni womntu. Nangona kunjalo, i-fructose kufuneka iguqulwe ibe sishukela kwisibindi ngaphambi kokuba isetyenziswe njengombane wamandla ziiseli zethu. I-Fructose, i-sucrose, kunye neglucose zonke zifumaneka ngokwemvelo kwiziqhamo, kwimifuno, kwimveliso yobisi, nakwizityalo eziziinkozo nakwizinto ezininzi ezenziweyo ekutyeni. Iziphumo zeswekile elula kwimpilo yethu ziye zaba sisihloko esiphikisayo iminyaka emininzi. Izifundo zophando ziqala ukubonisa unxibelelwano phakathi kwe-fructose kunye nokukhuluphala, isifo seswekile kunye nomhlaza.

Yintoni I-Fructose?

I-Fructose, ekwabizwa ngokuba sishukela yeziqhamo, yi-monosaccharide okanye iswekile elula njengeglucose. Ifumaneka ngokwemvelo yeziqhamo, uninzi lweengcambu zemifuno, i-agave kunye nobusi. Ngapha koko, zihlala zongezwa kukutya okusetyenzwa njengokudityaniswa kwengqolowa ephezulu. I-fructose esetyenziselwa isiraphu yomgubo wefreyiti ephezulu iphuma kummbila, isweets, kunye nomoba. Isiraphu yengqolowa ekumgangatho ophezulu yenziwa kwi-cornstarch kwaye ineswekile eninzi kuneswekile, xa kuthelekiswa nesirayisi yommbila eqhelekileyo. I-Fructose ineyona nto incasa incasa yeeshukela ezintathu. Ukugaywa kwaye kufakwe ngendlela eyahlukileyo ngumzimba womntu. Ngenxa yokuba i-monosaccharides iswekile elula, akufuneki ukuba zonqunyulwe zisetyenziselwe ipetroli njengeeseli zethu.

Ukutya kwendalo okuphezulu kwifrosesa kungaquka:

• apples
• ijusi ye-apile
• peyari
• iprunes
• amakhiwane owomileyo
• isisu
• i-asparagus
• IYerusalem i-artichokes
• Iingcambu ze-chicory
• iileki
• anyanisi
• caramel
• ilayisensi
• molasses
• isiraphu yeagave
• uju

Ngokufana neglucose, ifructose ifakwe ngqo kwigazi ukuya kwisisu esincinci. Iingcali zononophelo lwempilo zifumanise ukuba i-fructose inefuthe elincinci kumanqanaba eswekile yegazi. Iyonyusa amanqanaba eswekile yegazi ngokuthe ngcembe kuneglucose kwaye ayibonakali ngathi ichaphazela amanqanaba e-insulin ngokukhawuleza. Nangona kunjalo, nangona le iswekile ilula inefuthe elincinci kumanqanaba eswekile yegazi kunazo naziphi na ezinye iintlobo zeswekile, inokubangela iziphumo ezibi kakhulu emzimbeni wexesha elide. I-Fructose kufuneka iguqulwe ibe sishukela kwisibindi ngaphambi kokuba isetyenziswe njengombane wamandla ziiseli zethu. Ukutya i-fructose engaphezulu kunokunyusa i-triglycerides kwaye kukhokelela kwisifo se-metabolic.

Kutheni ulwakhiwo olubi kuwe?

Xa abantu besitya ukutya okuphezulu kwiikhalori kwaye kugqitywe ukutya okunezinto ezininzi zesiraphu yefreyimu ephezulu, isibindi singakhathazeka kwaye siqale ukuguqula i-fructose ibe ngamafutha. Izifundo zophando ziqala ukubonisa unxibelelwano phakathi kwesi sishukela silula kunye nomngcipheko owandayo wokuphucula imiba eyahlukeneyo yezempilo, kubandakanya ukukhuluphala, uhlobo lweswekile 2, kunye nomhlaza. Uninzi lweengcali zononophelo lwezempilo kwakhona zikholelwa ukuba ukutya i-fructose engaphezulu kwesona sizathu siphambili sokuphazamiseka kwemetabolism. Nangona kunjalo, okwangoku akukho bungqina baneleyo ukubonisa ubungakanani obugcweleyo apho i-fructose inokufaka isandla kule micimbi yezempilo. Nangona kunjalo, izifundo ezininzi zophando zizithethelele ezi zinto ziphikisayo.

Izifundo zophando zibonakalise ukuba ukutya i-fructose engaphezulu kunokunyusa i-LDL okanye i-cholesterol embi enokukhokelela ekuqokeleleni kwamafutha ejikeleze amalungu kunye nesifo sentliziyo. Ngenxa yoko, ubungqina bubonisa ukuba ukubekwa kwamafutha esibindini ngenxa yeziphumo ezigwenxa zala maswekile alula nako kunokubangela isifo sesibindi esingesiso esinxilisayo. Ukutya i-fructose engaphezulu kunokuchaphazela nemigaqo yamafutha omzimba. Olunye uphononongo lophando lubonakalisile ukuba ngenxa yokuba i-fructose ingathinteli inkanuko njengazo zonke iintlobo zeswekile, zinokukhuthaza ukutya kakhulu okukhokelela ekutyebeni kakhulu, kuxhathise i-insulin, kunye nohlobo lwesifo seswekile. Ngaphezu koko, ubungqina bubonakalisile ukuba i-fructose inokunyusa amanqanaba e-uric acid kwaye ibangele ukuphuma kwesisu.

Ngolwazi malunga nokuba i-fructose ayilunganga kwimpilo yakho, nceda ubuyekeze eli nqaku lilandelayo:

Impembelelo yezempilo yokusetyenziswa kwe-fructose: Uhlalutyo lwedatha yakutshanje

NJENGOKO KUCHAZWE NGAPHAMBILI KWINQAKU ELILANDELAYO, I-FRUCTOSE YENYE YAMACANDELO AYINGUNDOQO YESUKUKA EYONGEZIWEYO. YISWEKUKA ELULULE EYENZA MALUNGA NE-50 PERCENTI YETHEBILE YESUKAR OKANYE SUCROSE. IESWEKILE YASETHEBILENI IKWANE-GLUKOSI OKANYE UMTHOMBO WAMANDLA OWUNDOQO KUMZIMBA WAMNTU. NANGONA KUNJALO, I-FRUCTOSE KUFUNEKA IJIKELELE KWI-GLUCOSE NGESIBINDI PHAMBI KOKUBA SISETYENZISELWE NJENGEZIFUTHO ZAMA-ENEJI NGEZISELI ZETHU. IFRUCTOSE, SUCROSE, NEGLUCOSE ZONKE ZIFUMANEKA NGEMVELO KWIZIQHAMO EZININZI, IMIFUNO, IIMVELISO ZOBUDINI, KUNYE NEENKOZO EZIPHELELEYO KWAKUNYE KOKUTYA OKUNINGI OKUSETSHINWEYO. IMIPHUMELA YOLU SWEKUKA LULULE KWIMPILO YETHU YINGUMXHOLO EMININGI EMININGI. UPHANDO LUYAQALA UKUBONISA UQHAGAMSHELO PHAKATHI KWEFRUCTOSE NOKUBHEPHA, ISIFO SESEKE, KUNYE NOMHLAZA. KWINQAKU ELILANDELAYO, SIXOXA UKUBA I-FRUCTOSE AYIBI NGEMPILO YAKHO. UKUSELA I-SMOOTHIES YONGEZA I-SONDLO ESEMPILO.� -�BH. I-ALEX JIMENEZ DC, I-CCST INSIGHTS

Iipelepele ezibomvu zinamavithamini C aphantse abe ngama-2.5 ngaphezulu kweeorenji

Iziqhamo zeCitrus ezifana neeorenji ngumthombo omkhulu wevithamin C, nangona kunjalo, kukho ezinye iziqhamo kunye nemifuno enika ukomelela okungcono kwesi sondlo. Isiqingatha nje sepepile ebomvu, etyiwa ikrwada, inika ngaphezulu kwemfuno yakho yevithamin C yosuku, ngokutsho kweengcali zezempilo. Yinqumle ibe yi-crudit ukuze ufumane ishwamshwam elisempilweni kusasa okanye emva kwemini. Iipepile ezibomvu nazo zizityebi kwiindidi zezinye izondlo ezibalulekileyo, kuquka ivithamin A, B6, folate, kunye ne-antioxidants!