Yintoni iFructose kwaye xa inokuba mbi kwimpilo yakho

Umxholo

• Kutheni le nto ukutyeba kwe-fructose nokungalunganga kuwe?
• Ngaba iziqhamo zefructose zimbi kuwe?
• Ukutya okunotyebileyo kweFructose

I-Fructose luhlobo lweswekile ngokwendalo olukhoyo kwiziqhamo kunye nobusi, kodwa ikongeziwe ngokwamashishini okutya okufana neicookies, iijusi eziyimpuphu, ipasta esele yenziwe, iisosi, iziselo ezibandayo kunye neelekese.

Ngaphandle kokuba isetyenzisiwe lishishini njengeswiti endaweni yeswekile eqhelekileyo, i-fructose inxulunyaniswe nokwanda kweengxaki zempilo ezinje ngokutyeba, i-cholesterol ephezulu kunye neswekile.

Kutheni le nto ukutyeba kwe-fructose nokungalunganga kuwe?

Ukugqithisa kwe-fructose efumaneka kukutya okucutshungulwayo akulunganga emzimbeni kwaye kunokubangela ukutyeba ngenxa yokuba ifumaneka ngobuninzi nakukutya okunekhalori kakhulu, kutyebile kwiswekile. Ukongeza, i-fructose enamashishini inokubangela:

• Ukwanda kwe-triglycerides;
• Ukwanda komngcipheko we-atherosclerosis kunye neengxaki zentliziyo;
• Ukwanda kwe-cholesterol embi;
• Ukwanda komngcipheko wokuba nesifo seswekile;
• Ukunyuka kwe-uric acid egazini.

Ezi ngxaki zenzeka ngenxa yokusetyenziswa kwe-fructose, isiraphu ye-fructose kunye nesiraphu yengqolowa, izinto ezikhoyo ekutyeni okusetyenzisiweyo. Ukuphelisa ukuba likhoboka lokutya okuswiti, jonga amanyathelo ama-3 okunciphisa ukusetyenziswa kweswekile.

Ngaba iziqhamo zefructose zimbi kuwe?

Ngaphandle kokuba zityebile kwi-fructose, iziqhamo azinabungozi empilweni kuba ziqulathe ukugxila okuncinci kwesi swekile kwaye zityebile kwi-fiber, enceda ukulawula ukutyeba kwesisindo okubangelwa siswekile. Ukongeza, zizityebi kwiivithamini, iiminerali kunye nee-antioxidants, ezinceda ukulawula imetabolism kunye nokuphepha iziphumo ezimbi ezinokubangelwa siswekile.

Ke, kubalulekile ukuba utye iziqhamo rhoqo nge-peel kunye ne-bagasse, ikhetha nokusetyenziswa kweencindi zendalo ngaphandle kweswekile eyongeziweyo kwaye ngaphandle kokuxinana, ukuze imicu ingalahleki.

Ukutya okunotyebileyo kweFructose

UFructose ngokwendalo ubakho ekutyeni okunje ngeziqhamo, ii-ertyisi, iimbotyi, iitapile, i-beet kunye neekherothi, ezingabangeli zingxaki zempilo.

Nangona kunjalo, ukutya okuphucukileyo okutyebileyo kwi-fructose kufuneka kuthintelwe, ezona ziphambili zezi: iziselo ezibandayo, iijusi ezinamathanga okanye umgubo, ketchup, imayonnaise, lwemostade, iisosi ezinamashishini, i-caramel, ubusi bokuzenzela, iitshokholethi, iikeyiki, iipuphu, ukutya okukhawulezayo, ezinye iintlobo isonka, isoseji kunye neham.

Ukongeza, kubalulekile ukunikela ingqalelo kwiilebheli kunye nokuthintela ukusetyenziswa okuthe gabalala kokutya okuqukethe i-fructose, isiraphu yefructose okanye isiraphu yengqolowa ekwakhiweni kwazo. Ukufunda ukufunda iilebheli ngendlela elungileyo kwaye ungakhohliswa lushishino, bukela le vidiyo ilandelayo: