Isiraphu yerayisi eBrown: Ngaba ilungile okanye imbi?

Umxholo

• Yintoni isiraphu yerayisi emdaka?
• Umxholo wezondlo
• Iswekile kunye neFructose
• Isalathiso seGlycemic ePhakamileyo
• Umxholo weArsenic
• Umgca osezantsi

Iswekile eyongeziweyo yenye yezona zinto zibi kakhulu kukutya kwale mihla.

Yenziwe iiswekile ezimbini ezilula, iswekile kunye nefructose. Nangona i-fructose evela kwiziqhamo ilungile, izixa ezikhulu ezivela kwiswekile eyongeziweyo zinokuba neziphumo ezibi kwimpilo (,).

Ngenxa yesi sizathu, abantu abaninzi bayayiphepha i-fructose kwaye basebenzise i-low-fructose sweeteners-njenge-brown irayisi isiraphu-endaweni yoko.

Ikwabizwa ngokuba sisiraphu yemithombo yerayisi okanye isiraphu yerayisi emdaka, isiraphu emdaka ngombala ngokuyintloko iyiglucose.

Nangona kunjalo, unokuzibuza ukuba ingaba isempilweni na kunezinye iilekese.

Eli nqaku likuxelela ukuba isiraphu emdaka irayisi ilungile okanye imbi kwimpilo yakho.

Yintoni isiraphu yerayisi emdaka?

Isiraphu erayisi emdaka siswiti esimnandi esivela kwirayisi emdaka.

Iveliswa ngokuveza irayisi ephekiweyo kwii-enzymes ezaphula isitatshi zize ziziguqulele ekubeni ziiswekile ezincinci, emva koko zicoca ukungcola.

Isiphumo sesiraphu esityebileyo, eneswekile.

Isiraphu yerayisi emdaka iqulethe iiswekile ezintathu - i-maltotriose (52%), imaltose (45%), kunye neswekile (3%).

Nangona kunjalo, ungakhohliswa ngamagama. I-Maltose ziimolekyuli ezimbini zeswekile, ngelixa i-maltotriose ziimolekyuli ezintathu zeswekile.

Ke ngoko, isiraphu emdaka erayisi isebenza njenge-100% yeglucose ngaphakathi komzimba wakho.

Isiraphu yerayisi emdaka yenziwa ngokwaphula isitatshi kwilayisi ephekiweyo, ukuyiguqula ibe siswekile ekulula ukuyicola.

Umxholo wezondlo

Nangona irayisi emdaka isondlo kakhulu, isiraphu yayo iqulethe izondlo ezimbalwa kakhulu.

Inokubamba izixa ezincinane zeeminerali ezinjenge calcium kunye ne potassium - kodwa oku akunakuthelekiswa nanto xa ufumanisa kukutya okupheleleyo ().

Gcina ukhumbula ukuba le siraphu iphezulu kakhulu kwiswekile.

Ke, isiraphu emdaka yerayisi ibonelela ngeekhalori ezininzi kodwa akukho zondlo zibalulekileyo.

Njengoshukela osulungekileyo, isiraphu emdaka erayisi iqulethe iswekile eninzi kwaye phantse akukho zondlo zibalulekileyo.

Iswekile kunye neFructose

Kukho impikiswano eqhubekayo malunga nokuba kutheni iswekile eyongeziweyo ingenampilo.

Abanye bacinga ukuba kungenxa yokuba iqulethe iivithamini kunye neeminerali kwaye inokuba mbi kumazinyo akho.

Nangona kunjalo, ubungqina bucebisa ukuba i-fructose yayo iyingozi ngakumbi.

Ewe, i-fructose ayinyusi amanqanaba eswekile yegazi phantse njenge-glucose. Ngenxa yoko, kubhetele kubantu abanesifo seswekile.

Kodwa ngelixa i-glucose inokudityaniswa siseli nganye emzimbeni wakho, i-fructose inokudityaniswa kuphela ngamanani abalulekileyo sisibindi sakho ().

Abanye oososayensi bacinga ukuba ukungenisa kakhulu i-fructose inokuba sesinye sezizathu zohlobo lweswekile yesi-2 ().

Ukutya okuphezulu kwe-fructose kunxulunyaniswe nokumelana ne-insulin, isibindi esinamafutha, kunye nokwanda kwamazinga e-triglyceride (,,).

Ngenxa yokuba iswekile inokudityaniswa ziiseli zomzimba wakho, ayifanelanga ukuba neziphumo ezibi ezifanayo ekusebenzeni kwesibindi.

Nangona kunjalo, umxholo wesiraphu omdaka welayisi omdaka kuphela kophawu lwayo oluqinisekileyo.

Gcina ukhumbula ukuba konke oku akusebenzi kwiziqhamo, ukutya okusempilweni. Inezinto ezincinci ze-fructose- kodwa zininzi izondlo kunye nefayibha.

Akukho fructose kwisiraphu emdaka yerayisi, ke ayifanelanga ukuba neziphumo ezibi ezifanayo ekusebenzeni kwesibindi kunye nakwimpilo ye-metabolic njengeswekile eqhelekileyo.

Isalathiso seGlycemic ePhakamileyo

Isalathiso se-glycemic (GI) linyathelo lokutya okukhawulezayo ukukhulisa iswekile yegazi.

Ubungqina bucebisa ukuba ukutya ukutya okuphezulu kwe-GI kunokubangela ukutyeba (,).

Xa usitya ukutya okuphezulu kwe-GI, iswekile yegazi kunye nenqanaba le-insulin ngaphambi kokuwa, okukhokelela kwindlala kunye nokunqwenela ().

Ngokwedatha yeYunivesithi yaseSydney i-GI, isiraphu yelayisi ine-glycemic index ye-98, ephezulu kakhulu (12).

Iphezulu kakhulu kuneswekile yetafile (i-GI yama-60-70) kwaye ingaphezulu kwayo nayiphi na into eswiti kwintengiso.

Ukuba utya isiraphu yelayisi, kunokwenzeka ukuba ikhokelele kwi-spikes ezikhawulezayo kwiswekile yegazi.

Isiraphu irayisi emdaka ine-glycemic index ye-98, ephezulu kunayo yonke into enencasa kwintengiso.

Umxholo weArsenic

I-Arsenic yimichiza enetyhefu ehlala ifunyanwa kulandelwa isixa sokutya okuthile, kubandakanya irayisi kunye nesiraphu yelayisi.

Olunye uphononongo lujonge umxholo we-arsenic yesiraphu emdaka yerayisi. Ivavanye iisiraphu ezizimeleyo, kunye neemveliso ezinencasa ngesiraphu yerayisi, kubandakanya iifomula zabantwana ().

Amanqanaba abalulekileyo e-arsenic achongwa kwezi mveliso. Iifomula zazinamaxesha angama-20 e-arsenic egxile kwezi zingadlakaziswanga ngesiraphu yerayisi.

Nangona kunjalo, uLawulo lwezoKutya kunye noLawulo lweziyobisi (i-FDA) lubanga ukuba ezi mali ziphantsi kakhulu ukuba zinganobungozi ().

Nangona kunjalo, kungcono kungcono ukunqanda ngokupheleleyo iifomula zabantwana eziswiti nesiraphu emdaka yerayisi.

Inani elibalulekileyo learsenic lifunyenwe kwisiraphu yesirayisi kunye neemveliso ezinencasa kunye nazo. Esi sisizathu esinokubangela inkxalabo.

Umgca osezantsi

Akukho zifundo zabantu ezikhoyo kwimiphumo yempilo yesiraphu emdaka yerayisi.

Nangona kunjalo, i-GI yayo ephezulu, ukunqongophala kwezakhamzimba, kunye nomngcipheko wongcoliseko lwe-arsenic zibalulekile ezantsi.

Nokuba ayinayo i-fructose, isiraphu yelayisi ibonakala iyingozi.

Unokuba ngcono kakhulu xa usenza ukutya kwakho ngendalo, ikhalori esezantsi enganyusi amanqanaba eswekile yegazi.