Fructose Ndicho Chikonzero Iwe Usiri Kurasikirwa nehuremu?

Zvemukati

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Fructose inotyisa! Tsvagurudzo nyowani inoratidza fructose-mhando yeshuga inowanikwa muchero uye zvimwe zvekudya-inogona kuve yakaipa zvakanyanya kune hutano hwako uye chiuno. Asi usapomera blueberries kana maranjisi nekuda kwehuremu hwako izvozvi.

Kutanga, iyo tsvagiridzo: Vatsvagiri kubva kuYunivhesiti yeIllinois kuUrbana-Champaign vakapa mbeva chikafu mune iyo 18 muzana yemakoriyori akauya kubva kune fructose. (Iyi muzana inenge yakawanda inowanikwa muvhareji yekudya kwevana veAmerica.)

Kuenzaniswa nemakonzo ayo kudya kwaisanganisira 18 muzana glucose, imwe rudzi rweshuga iri nyore inowanikwa muzvokudya, mbeva dzaidya fructose dzakawedzera uremu, dzakanga dzisinganyanyi kushanda, uye dzine muviri uye chiropa chakawanda mushure memavhiki e10. Izvi zvaive zvisinei nekuti mbeva dzese muchidzidzo dzakadya huwandu hwakaenzana hwemacalorie, mutsauko chete yaive yerudzi rwehuga yavakadya. )

Saka, zvakanyanyisa, kutsvagurudza uku kunoratidza kuti fructose inogona kukonzera huremu nematambudziko ehutano kunyangwe usiri kunyanyisa kudya. (Hongu, iyi yakanga iri chidzidzo chemhuka. Asi vatsvakurudzi vakashandisa mbeva nokuti miviri yadzo inopwanya zvokudya zvakawanda sezvinoita miviri yedu yevanhu.)

Izvi zvinogona kunge zvine chekuita, nekuti iwe uchawana zvinhu zvinotapira mumichero yakawanda, mimwe midzi miriwo, uye zvimwe zvekudya zvakasikwa. Ichowo chinhu chikuru chezvinhu zvinotapira zvekugadzira, zvinosanganisira tafura yeshuga uye yakakwira-fructose chibage sirasi (iyo iwe yaunowana mune zvese kubva kuchingwa kusvika kubhayiki muto), anodaro Manabu Nakamura, Ph.D., anoshamwaridzana purofesa wezvekudya paYunivhesiti. yeIllinois kuUrbana-Champaign.

Ipo Nakamura anga asiri kubatanidzwa neiyi yazvino mbeva yekudzidza, akaitisa toni yekutsvaga pane ese ari maviri fructose uye mamwe akareruka makabhohaidhiretsi. "Fructose inonyanya kushandiswa nechiropa, asi imwe shuga, glucose, inogona kushandiswa nenhengo ipi zvayo mumuviri wedu," anotsanangura kudaro.

Hezvino chikonzero nei zvakaipa: Paunodya yakawanda fructose, chiropa chako chakakundwa chinochipwanya kuita glucose nemafuta, anodaro Nakamura. Kwete izvi chete zvinogona kutungamira mukuwedzera huremu, asi iyo yekuparara maitiro inogona zvakare kukanganisa neropa rako insulin uye triglyceride mazinga munzira dzinogona kukwidza njodzi yako yechirwere cheshuga kana chirwere chemwoyo, anotsanangura.

Neraki, iyo fructose muchero haisi dambudziko. "Hakuna hutano hwakanangana nezve fructose muzvibereko zvese," anodaro Nakamura. Haingori chete iyo huwandu hweiyo fructose muzvigadzirwa zvakadzikira, asi iyo fiber mumhando zhinji yemichero inodzora kudzora kwemuviri wako shuga, izvo zvinodzivirira chiropa chako kukurumidza kukuru kwezvinhu zvinotapira. Zvakafanana ndezvechokwadi nezvefructose mumidzi yemiriwo uye zvimwe zvakawanda zvechikafu zvekudya.

Kumedza zvinwiwa kana zvinwiwa zvakazara netafura yeshuga kana yakakwira fructose sirasi yechibage, zvisinei, inogona kuve dambudziko. Izvi zvine yakanyanya-yakatarwa doses yeiyo fructose, iyo inozadza chiropa chako nekumhanyisa, anodaro Nyree Dardarian, RD, director weCentre yeIntegrated Nutrition & Performance kuDrexel University. "Soda ndiyo inonyanya kubatsira mukudyiwa kwefructose," anodaro.

Muchero wemichero unotakurawo chikamu chakasimba chese fructose uye macalorie, uye haipe iyo yekugaya-inononoka fiber yemichero yakazara, Dardarian anodaro. Asi kusiyana nezvinwiwa zvinwiwa, unowana mavhitamini akawanda ane hutano uye zvinovaka muviri kubva ku100 muzana yemuchero wemuchero.

Kunyangwe iye achikurudzira kucheka zvachose zvinwiwa zveshuga kubva pane zvaunodya, Dardarian anokurudzira kuchengeta yako muto maitiro kune maununiti masere e100 muzana yakachena michero yemichero pazuva. (Nei zana muzana rakachena? Zvimwiwa zvakawanda zvine muto wemichero, unowedzerwa neshuga kana manyuchi eguruva-fructose. Iwo anenge akashata kwauri sesoda.)

Pazasi mutsara: Mahombe, akaiswa madosi efructose anoita seakaipa nhau kune hutano hwako uye chiuno. Asi kana iwe uchidya zvine hutano fructose sosi semichero kana miriwo, hauna chaunotya, Dardarian anodaro. (Kana iwe uchinetseka chaizvo nezvekudya kwako shuga, edza A Taste yeA Low-Sugar Diet kuti uedze.)

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