Rega ndikuyeuchidze kuti fructose inoreva mashuga akareruka (carbohydrates) uye anobva kune glucose. Fructose inopa kutapira kune michero uye uchi, uye pamwe chete neglucose (muzvikamu zvakaenzana) chikamu che sucrose, kureva tafura yenguva dzose chena (yakanatswa) shuga.
Chii chinoitika kune fructose mumuviri? Fructose metabolism
Zvadaro pachava nemamwe "anotyisa" chemistry. Kune avo vasingafarire, ini ndinokurudzira kuti iwe nekukurumidza uende kumagumo echinyorwa, icho chine rondedzero yezvinogona kuitika zviratidzo zvekunyanyisa fructose kushandiswa uye mazano anoshanda ekushandiswa kwayo kwakachengeteka.
Saka, fructose kubva muchikafu inonyudzwa muura uye inogadziriswa mumasero echiropa. Muchiropa, fructose, kufanana neglucose, inoshandurwa kuva pyruvate (pyruvic acid). Maitiro epyruvate synthesis kubva kuglucose (glycolysis) uye fructose[1][S2] akasiyana. Chinhu chikuru chefructose metabolism ndechekunyanya kushandiswa kweATP molecules uye kuumbwa kwe "zvisina basa" ne-zvigadzirwa: triglycerides uye uric acid.
Sezvaunoziva, fructose haikanganisi kugadzirwa kwe insulin, pancreatic hormone ine basa guru kudzora mazinga eglucose eropa uye kudzora carbohydrate metabolism. Chaizvoizvo, izvi zvakaita kuti (fructose) ive "chigadzirwa chevane chirwere cheshuga", asi nekuda kweichi chikonzero maitiro emetabolism anobuda mukutonga. Pamusana pekuti kuwedzera kwehuwandu hwefructose muropa hakuiti kuti pave nekugadzirwa kwe insulini, sezvinoitwa neglucose, masero anoramba ari matsi kune zviri kuitika, kureva kudzora mhinduro hakuiti.
Kusadzora metabolism yefructose inotungamira kune yakawedzera mwero we triglycerides muropa uye kuiswa kwemafuta mu adipose tishu yenhengo dzemukati, kunyanya muchiropa uye tsandanyama. Nhengo dzakafuta dzinotadza kuona zviratidzo zve insulin, glucose haipinde mavari, masero anoziya nenzara uye anotambura nekuita kwemahara radicals (oxidative stress), izvo zvinotungamira mukutyora kwekuvimbika kwavo uye kufa. Kufa kukuru kwesero (apoptosis) kunotungamira mukuzvimba kwenzvimbo, izvo zvinova chinhu chine njodzi mukukura kwezvirwere zvinouraya zvakaita sekenza, chirwere cheshuga, chirwere cheAlzheimer. Mukuwedzera, kuwandisa kwe triglycerides kwakabatanidzwa kune ngozi yakawedzerwa yechirwere chemwoyo.
Imwezve-chigadzirwa chefructose metabolism is uric acid. Inokanganisa kuumbwa kwezvimwe biologically inoshanda zvinhu zvakavanzwa neadipose tishu masero, uye nekudaro zvinogona kukanganisa kudzorwa kwesimba, lipid metabolism, insulin senitivity, iyo inozotungamira kune inonongedza uye systemic malfunctions mumuviri. Nekudaro, iyo cellular pikicha iri kure nekutsanangura uye inoda kumwe kutsvagisa. Asi zvinonyatsozivikanwa kuti uric acid makristasi anogona kuiswa mumajoini, subcutaneous tishu uye itsvo. Mhedzisiro ndeye gout uye chronic arthritis.
Fructose: mirayiridzo kushandiswa
Chii chinotyisa? Kwete, fructose haina ngozi mune zvishoma. Asi muhuwandu hunodyiwa nhasi (kupfuura 100 gramu pazuva) nevanhu vazhinji, fructose inogona kukonzera mutsara wemigumisiro.
● Manyoka; ● Flatulence; ● Kuwedzera kuneta; ● Kugara uchida zvihwitsi; ● Kuzvidya mwoyo; ● Mapundu; ● Kufutisa mudumbu.
Nzira yekudzivisa sei matambudziko?
Ngatiti iwe unozviwana uine mazhinji ezviratidzo. Kuva sei? Kukanganwa nezvemichero nemasiwiti? Kana. Mazano anotevera achakubatsira kuita kuti zvive zvakachengeteka kushandisa fructose:
1. Inokurudzirwa kushandisa kwete kupfuura 50 g yefructose pazuva. Semuenzaniso, 6 tangerines kana 2 mapeya anotapira ane zuva rega rega refructose. 2. Ipa zvakasarudzwa kune michero yakaderera-fructose: maapuro, michero yemarangi, berries, kiwi, avocados. Zvinonyanya kuderedza kushandiswa kwezvibereko zvepamusoro zvefructose: mapeari anotapira uye maapuro, mango, mabhanana, mazambiringa, watermelon, pineapples, mazuva, lychees, etc. 3. Usatorwa nemasipi ane fructose. Kunyanya ayo akazara masherufu e "chikafu chekudya" masupamaketi. 4. Usanwe zvinwiwa zvinotapira zvakadai secola, nekita yemichero, muto wepasuru, cocktails yemichero nezvimwe: zvine MEGA doses yefructose. 5. Uchi, Jerusarema artichoke syrup, date syrup uye mamwe masyrups ane huwandu hwakawanda hwefructose yakachena (zvimwe kusvika ku70%, zvakadai seagave syrup), saka haufaniri kuzviona se 100% "utano" inotsiva shuga.
6. Vitamin C, inowanikwa mumichero yakawanda nemiriwo (michero yecitrus, maapuro, kabichi, majiroji, nezvimwewo), inodzivirira kune mamwe emigumisiro yefructose. 7. Fiber inhibits kubatwa kwefructose, iyo inobatsira kuderedza metabolism yayo. Saka sarudza michero mitsva pane zvihwitsi zvine fructose, sirasi yemichero, uye majisi, uye ita shuwa kuti unosanganisira mimwe miriwo mukudya kwako kupfuura michero nezvimwe zvese. 8. Nyatsodzidza kurongedza uye kuumbwa kwezvigadzirwa. Kuseri kwemazita efructose yakavanzwa: ● Sirasi yezviyo; ● Glucose-fructose syrup; ● Chibereko shuga; ● Fructose; ● Invert shuga; ● Sorbitol.
Vezvesainzi havasati vapa mutongo wakabvumirana pane fructose. Asi masayendisiti anonyevera nezvenjodzi dzinogona kuitika dzekushandiswa kusingadzoreki kwefructose uye kukurudzira kuti urege kuiona se "chigadzirwa chinobatsira". Ngwarira muviri wako pachako, maitiro anoitika mairi sekondi yega yega uye yeuka kuti munzira dzakawanda hutano hwako huri mumaoko ako.