Ngaba iFructose sisizathu sokuba ungalahlekelwa ngumzimba?

Umxholo

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UFructose uphume ngaphandle! Uphando olutsha lubonisa i-fructose-uhlobo lweswekile olufumaneka kwiziqhamo kunye nokunye ukutya-kunokuba kubi kakhulu kwimpilo yakho nakwinqeni. Kodwa musa ukutyhola iiblueberries okanye iiorenji kwimicimbi yakho yobunzima okwangoku.

Okokuqala, uphando: Abaphandi abavela kwiYunivesithi yase-Illinois e-Urbana-Champaign bondla iigundane ukutya apho i-18 ekhulwini yeekhalori ivela kwi-fructose. (Le pesenti iphantse ibe yimali efumaneka kwi-avareji yokutya komntwana waseMelika.)

Xa kuthelekiswa neempuku ezityayo zibandakanya iipesenti ezili-18 zeswekile, olunye uhlobo lweswekile elula efumaneka ekutyeni, iimpuku ezazisitya i-fructose zafumana ubunzima obungakumbi, zazingasebenzi, kwaye zazinamafutha omzimba kunye nesibindi emva kweeveki ezili-10. Oku bekukho ngaphandle kokuba zonke iimpuku kolu phando zitya inani elifanayo leekhalori, umahluko kuphela yayiluphi uhlobo lweswekile abayityileyo. )

Ke, ngokusisiseko, olu phando lubonisa ukuba i-fructose inokubangela ukutyeba kunye neengxaki zempilo nokuba awutyi kakhulu. (Ewe, olu yayisisifundo sezilwanyana. Kodwa abaphandi basebenzise iimpuku kuba imizimba yabo emincinci ikwaphula ukutya kakhulu njengemizimba yethu yabantu.)

Oko kunokuba malunga, kuba uya kufumana izinto ezimnandi kwiziqhamo ezininzi, ezinye iingcambu zemifuno, kunye nokunye ukutya kwendalo. Ikwalicandelo eliphambili leeswidi ezingezizo ezokwenziwa, kubandakanya iswekile yetafile kunye nesiraphu yengqolowa ephezulu (oya kuyifumana kuyo yonke into ukusuka kwisonka ukuya kwisosi ye-barbecue), utshilo uManabu Nakamura, Ph.D., unjingalwazi onxulumene nesondlo kwiYunivesithi yase-Illinois e-Urbana-Champaign.

Ngelixa uNakamura ebengabandakanyekanga kolu phononongo lwamva nje lwegundane, uqhube itoni yophando kuzo zombini i-fructose kunye nezinye ii-carbohydrate ezilula. "I-Fructose ngokuyintloko icolwa sisibindi, ngelixa enye iswekile, iswekile, inokusetyenziswa lilo naliphi na ilungu emzimbeni wethu," ucacisa.

Nasi isizathu sokuba kubi: Xa usitya isixa esikhulu se-fructose, isibindi sakho esixineneyo siyaphula sibe siswekile kunye namafutha, utshilo uNakamura. Akunakwenzeka kuphela oku kukhokelela ekuzuzeni ubunzima, kodwa loo nkqubo yokuphuka ingaphinda idibanise negazi lakho le-insulin kunye namanqanaba e-triglyceride ngeendlela ezinokuphakamisa umngcipheko wesifo sikashukela okanye isifo senhliziyo, uyachaza.

Ngethamsanqa, i-fructose kwisiqhamo ayisiyongxaki. "Akukho nkxalabo yezempilo konke malunga ne-fructose kwiziqhamo ezipheleleyo," utshilo uNakamura. Ayisiyiyo kuphela isixa se-fructose kwimveliso ephantsi ngokufanelekileyo, kodwa ifayibha kwiintlobo ezininzi zeziqhamo iphinda icothise ukugaywa komzimba wakho iswekile, egcina isibindi sakho singxamile kakhulu kwizinto ezimnandi. Kuyafana ne-fructose kwiingcambu zemifuno kunye neminye imithombo yokutya yendalo.

Ukuginya ukuphatha okanye iziselo ezipakishwe ngeswekile yetafile okanye isiraphu yengqolowa ye-fructose ephezulu, nangona kunjalo, inokuba yingxaki. Ezi ziqulathe iidosi ezigxininiswe kakhulu kwi-fructose, ethi isikhusele isibindi sakho ngokukhawuleza, utshilo uNyree Dardarian, RD, umlawuli weZiko leZondlo eliDibeneyo kunye nokuSebenza kwiDyunivesithi yaseDrexel. "Isoda lelona galelo likhulu ekusetyenzisweni kwe-fructose," utshilo.

Ijusi yeziqhamo ikwapakisha isahlulo esomeleleyo sayo zombini i-fructose kunye neekhalori, kwaye ayiboneleli ngefibre yokunciphisa ukutya kweziqhamo, utshilo uDardarian. Kodwa ngokungafaniyo neziselo ezibandayo, ufumana iivithamini ezininzi ezisempilweni kunye nezondlo kwiipesenti ezili-100 zejusi yeziqhamo.

Ngelixa encoma ukusika ngokupheleleyo zonke iziphuzo ezinoshukela ekudleni kwakho, uDardarian ucebisa ukuba ugcine umkhwa wakho wejusi kwii-ounces ezisibhozo ze-100 yeepesenti zejusi yeziqhamo ngosuku. (Kutheni i-100 yepesenti ihlambulukile? Iziselo ezininzi ziqulethe ijusi yeziqhamo encinci, eyongezwa ngeswekile okanye isiraphu yengqolowa ye-fructose ephezulu. Ezo zimalunga nokubi kuwe njengesoda.)

Okukwintsusa: Amanani amakhulu, agxilwe kwi-fructose abonakala njengeendaba ezimbi kwimpilo yakho nakwinqeni yakho. Kodwa ukuba utya imithombo ye-fructose enempilo efana neziqhamo okanye imifuno, awunanto yokwesaba, uDardarian uthi. (Ukuba ukhathazeke ngokwenyani malunga nokutya iswekile, zama ukuNcamla ukutya okuneswekile ephantsi ukuze uvavanywe.)

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