Izizathu ezi-6 zokuba Isiraphu yeMbewu ePhakamileyo yeFructose ayilunganga kuwe

Umxholo

• 1. Yongeza inani elingelilo le fructose kwisidlo sakho
• 2. Yandisa umngcipheko wesifo sesibindi esinamafutha
• 3. Kwandisa umngcipheko wokutyeba nokutyeba
• 4. Ukutya kakhulu kunxulunyaniswa nesifo seswekile
• 5. Unokwandisa umngcipheko wezinye izifo ezimandundu
• 6. Ayinazondlo zibalulekileyo
• Umgca wezantsi

Isiraphu yengqolowa ene-high-fructose (HFCS) siswekile eyenziweyo eyenziwe ngesiraphu yengqolowa.

Iingcali ezininzi zikholelwa ekubeni iswekile eyongeziweyo kunye ne-HFCS zizinto eziphambili kubhubhane wanamhlanje wokutyeba (,).

I-HFCS kunye neswekile eyongeziweyo zikwanxulumene neminye imiba emininzi yezempilo, kubandakanya neswekile kunye nesifo sentliziyo (,).

Nazi izizathu ezi-6 zokuba kutheni ukusebenzisa izixa ezikhulu zesiraphu yengqolowa ephezulu-engalunganga kuyimpilo yakho.

1. Yongeza inani elingelilo le fructose kwisidlo sakho

I-fructose kwi-HFCS inokubangela imicimbi yezempilo ukuba ityiwe kakhulu.

Uninzi lwee-carbs ezinesitatshi, ezinjengelayisi, ziqhekezwe zayaglucose⁠ - uhlobo olusisiseko lweecarbs. Nangona kunjalo, iswekile yetafile kunye ne-HFCS iquka i-50% yeswekile kunye ne-50% ye-fructose ().

Iswekile ihanjiswa ngokulula kwaye isetyenziswe siseli nganye emzimbeni wakho. Ikwangumthombo obalulekileyo we-ipetroli kwimithambo ephezulu kunye neenkqubo ezahlukeneyo.

Ngokwahlukileyo, i-fructose evela kwisiraphu yengqolowa ephezulu ye-fructose okanye iswekile yetafile kufuneka iguqulwe ibe yi-glucose, i-glycogen (i-carbs egciniweyo), okanye amanqatha sisibindi ngaphambi kokuba isetyenziswe njengamafutha.

Njengeswekile yesiqhelo yetafile, i-HFCS ngumthombo osisityebi we-fructose. Kule minyaka ingamashumi idlulileyo, ukubanjwa kwe-fructose kunye ne-HFCS kuye kwanda kakhulu.

Ngaphambi kokuba iswekile yetafile kunye ne-HFCS ifikeleleke kwaye ifumaneke ngokubanzi, ukutya kwabantu kuqulethe kuphela ixabiso elincinci le-fructose kwimithombo yendalo, ezinje ngeziqhamo kunye nemifuno ().

Iziphumo ezichazwe apha ngezantsi zibangelwa yi-fructose egqithisileyo, nangona zisebenza kuzo zombini isiraphu yengqolowa ephezulu (fructose engama-55%) kunye neswekile etafileni (50% fructose).

Isishwankathelo I-HFCS kunye neswekile ziqulathe i-fructose kunye neglucose. Umzimba wakho uhambisa i-fructose ngokwahlukileyo kune-glucose, kwaye ukusebenzisa kakhulu i-fructose kunokukhokelela kwiingxaki zempilo.

2. Yandisa umngcipheko wesifo sesibindi esinamafutha

Ukutya okuphezulu kwe-fructose kukhokelela kukunyuka kwamafutha esibindi.

Olunye uphononongo kumadoda nakwabasetyhini abanobunzima obugqithisileyo lubonise ukuba ukusela iswekile eneswekile eneswekile kwiinyanga ezi-6 yonyuse amanqatha esibindi, xa kuthelekiswa nokusela ubisi, ukutya isoda, okanye amanzi ().

Olunye uphando lufumanise ukuba i-fructose inokunyusa amanqatha esibindi ukuya kuthi ga kwinqanaba elilinganayo le-glucose ().

Kwixesha elide, ukuqokelelwa kwamafutha esibindi kungakhokelela kwiingxaki ezinzulu zempilo, ezinje ngesifo esinamafutha esibindi kunye nohlobo lwesibini lweswekile (,).

Kubalulekile ukuba uqaphele ukuba iziphumo ezibi ze-fructose kwiswekile eyongeziweyo, kubandakanya i-HFCS, akufuneki ilingane ne-fructose kwiziqhamo. Kunzima ukusebenzisa izixa ezigqithisileyo ze-fructose kwiziqhamo ezipheleleyo, ezisempilweni kwaye zikhuselekile kwixabiso elifanelekileyo.

Isishwankathelo Isiraphu yengqolowa ene-fructose ephezulu inegalelo ekunyuseni amanqatha esibindi. Kungenxa yomxholo wayo ophakamileyo we-fructose, oxutywe ngokwahlukileyo kunezinye ii-carbs.

3. Kwandisa umngcipheko wokutyeba nokutyeba

Izifundo zexesha elide zibonisa ukuba ukutya kakhulu iswekile, kubandakanya i-HFCS, kudlala indima ebalulekileyo kuphuhliso lokutyeba kakhulu (,).

Olunye uphononongo lwalunabantu abadala abasempilweni abasela iziselo ezine-glucose okanye i-fructose.

Xa kuthelekiswa la maqela mabini, isiselo se-fructose asiyikhuthazanga imimandla yobuchopho elawula umdla wokutya kwinqanaba elifanayo nesiselo se-glucose ().

IFructose ikwakhuthaza ukuqokelelwa kwamafutha e-visceral. Amafutha e-visceral ajikeleze amalungu akho kwaye lolona hlobo luyingozi kakhulu kumanqatha omzimba. Inxulunyaniswa nemicimbi yezempilo enje ngeswekile kunye nesifo sentliziyo (,).

Ngapha koko, ukubakho kwe-HFCS kunye neswekile kukonyuse umyinge wekhalori yemihla ngemihla, eyona nto iphambili ekuzuzeni ubunzima. Uphando lubonisa ukuba abantu ngoku badla ngaphezulu kwe-500 yeekhalori ngosuku kwishukela, ngokomndilili, enokuba ngama-300% ngaphezulu kweminyaka engama-50 eyadlulayo (, 18).

Isishwankathelo Uphando luyaqhubeka nokuqaqambisa indima yesiraphu yengqolowa ene-fructose ephezulu kunye ne-fructose ekutyebeni kakhulu. Inokongeza amanqatha e-visceral, uhlobo oluyingozi lwamafutha ajikeleze amalungu akho.

4. Ukutya kakhulu kunxulunyaniswa nesifo seswekile

Ukusetyenziswa kakhulu kwe-fructose okanye ukusetyenziswa kwe-HFCS nako kunokubangela ukunganyangeki kwe-insulin, imeko enokubangela uhlobo lweswekile yesi-2 (,).

Kubantu abasempilweni, i-insulin inyuka ekuphenduleni ekusetyenzisweni kwee-carbs, ukuzikhuphela ngaphandle kwegazi nakwiiseli.

Nangona kunjalo, ukusebenzisa rhoqo i-fructose engaphezulu kunokukwenza umzimba wakho unganyangeki kwiziphumo ze-insulin ().

Oku kunciphisa amandla omzimba wakho wokulawula amanqanaba eswekile yegazi. Ngexesha elide, zombini i-insulin kunye namanqanaba eswekile egazini ayonyuka.

Ukongeza kwisifo seswekile, i-HFCS inokudlala indima kwisifo se-metabolic syndrome, esiye sanxulunyaniswa nezifo ezininzi, kubandakanya isifo sentliziyo kunye nomhlaza othile ().

Isishwankathelo Ukutya kakhulu isiraphu yengqolowa ene-fructose ephezulu kungakhokelela kukunganyangeki kwe-insulin kunye nesifo se-metabolic syndrome, ezizizo zombini igalelo eliphambili kuhlobo lweswekile yesi-2 kunye nezinye izifo ezinzulu.

5. Unokwandisa umngcipheko wezinye izifo ezimandundu

Izifo ezininzi ezinzulu ziye zadityaniswa nokusetyenziswa kakhulu kwe-fructose.

I-HFCS kunye neswekile kubonisiwe ukuqhuba ukudumba, okunxulunyaniswa nomngcipheko okhulayo wokutyeba kakhulu, isifo seswekile, isifo sentliziyo, kunye nomhlaza.

Ukongeza ukudumba, i-fructose egqithileyo inokunyusa izinto ezinobungozi ezibizwa ngokuba zii-advanced glycation end products (AGEs), ezinokuthi zenzakalise iiseli zakho (,,).

Okokugqibela, inokuzonyusa izifo ezivuthayo njengegawuthi. Oku kungenxa yokwanda kokudumba kunye nemveliso yeuric acid (,).

Ukujonga yonke imiba yezempilo kunye nezifo ezinxulunyaniswa nokutya kakhulu i-HFCS kunye neswekile, kungothusi ukuba izifundo ziqala ukuzidibanisa nomngcipheko wesifo sentliziyo kunye nokunciphisa ixesha lokuphila (,).

Isishwankathelo Ukuthatha i-HFCS ngokugqithileyo kunxulunyaniswa nomngcipheko okhulayo wezifo ezininzi, kubandakanya isifo sentliziyo.

6. Ayinazondlo zibalulekileyo

Njengazo zonke iishukela ezongeziweyo, isiraphu yengqolowa ephezulu ye-fructose ineekhalori "ezingenanto".

Ngelixa iqulethe iikhalori ezininzi, ayiboneleli ngezakha mzimba zibalulekileyo.

Yiyo loo nto ukutya i-HFCS kuya kunciphisa umxholo wezondlo ekutyeni kwakho, njengoko usitya i-HFCS, igumbi elincinci onalo lokutya okuxineneyo.

Umgca wezantsi

Kule minyaka imbalwa idlulileyo, isiraphu yengqolowa ene-high-fructose (HFCS) sele ifikeleleka kwaye ifumaneka ngokubanzi.

Ngoku iingcali zithi ukutya kakhulu kwimicimbi yezempilo, kubandakanya ukutyeba, ukunganyangeki kwi-insulin, kunye nesifo se-metabolic syndrome, phakathi kwabanye.

Ukuphepha isiraphu yengqolowa ene-high-fructose- kunye neswekile eyongeziweyo ngokubanzi-inokuba yenye yezona ndlela zisebenzayo zokuphucula impilo yakho kunye nokunciphisa umngcipheko wesifo.