Ake ngikukhumbuze ukuthi i-fructose ibhekisela kushukela olula (ama-carbohydrate) futhi iphuma ku-glucose. I-Fructose inikeza ubumnandi ezithelweni noju, futhi kanye neglucose (ngezilinganiso ezilinganayo) iyingxenye ye-sucrose, okungukuthi itafula elimhlophe elivamile (elicwengisisiwe).
Kwenzekani nge-fructose emzimbeni? I-Fructose metabolism
Khona-ke kuyoba khona i-chemistry "esabekayo". Kulabo abangenasithakazelo, ngincoma ukuthi uye ngokushesha ekupheleni kwe-athikili, equkethe uhlu lwezimpawu ezingase zibe khona zokusetshenziswa ngokweqile kwe-fructose kanye nezincomo ezisebenzayo zokusetshenziswa kwayo ngokuphepha.
Ngakho-ke, i-fructose evela ekudleni idonswa emathunjini futhi igaywe emangqamuzaneni esibindi. Esibindini, i-fructose, njengeglucose, iguqulwa ibe yi-pyruvate (pyruvic acid). Izinqubo ze-pyruvate synthesis ezivela ku-glucose (glycolysis) ne-fructose[1][S2] zihlukile. Isici esiyinhloko se-fructose metabolism ukusetshenziswa okuphezulu kwama-molecule e-ATP kanye nokwakhiwa kwemikhiqizo "engenamsebenzi": i-triglycerides ne-uric acid.
Njengoba wazi, i-fructose ayithinti ukukhiqizwa kwe-insulin, i-hormone ye-pancreatic umsebenzi wayo oyinhloko ukulawula amazinga kashukela egazini kanye nokulawula i-carbohydrate metabolism. Empeleni, lokhu kwenze (i-fructose) “umkhiqizo wabantu abanesifo sikashukela”, kodwa kungalesi sizathu ukuthi izinqubo ze-metabolic ziphuma ekulawuleni. Ngenxa yokuthi ukwanda kokugcwala kwe-fructose egazini akuholeli ekukhiqizweni kwe-insulin, njengoba kwenzeka nge-glucose, amaseli ahlala eyizithulu kulokho okwenzekayo, okungukuthi ukulawula impendulo akusebenzi.
Ukungalawulwa kwe-metabolism ye-fructose kuholela ekukhuphukeni kwezinga lama-triglycerides egazini kanye nokufakwa kwamafutha ezicutshini ze-adipose zezitho zangaphakathi, ikakhulukazi esibindini nasemisipha. Izitho ezikhuluphele aziboni kahle izimpawu ze-insulin, i-glucose ayingeni kuzo, amaseli ayalamba futhi ahlushwa yisenzo sama-radicals wamahhala (ingcindezi ye-oxidative), okuholela ekwephuleni ubuqotho nokufa kwawo. Ukufa kwamangqamuzana amakhulu (i-apoptosis) kuholela ekuvuvukeni kwendawo, okubuye kube yisici esiyingozi ekuthuthukisweni kwezifo eziningi ezibulalayo njengomdlavuza, isifo sikashukela, isifo i-Alzheimer's. Ngaphezu kwalokho, i-triglycerides eyengeziwe iye yaxhunyaniswa nengozi eyengeziwe yesifo senhliziyo.
Omunye umkhiqizo we-fructose metabolism yi-uric acid. Kuthinta ukuhlanganiswa kwezinto ezithile eziphilayo ezisebenzayo ezikhiqizwe amangqamuzana ezicubu ze-adipose, futhi ngaleyo ndlela zingathinta ukulawulwa kwebhalansi yamandla, i-lipid metabolism, ukuzwela kwe-insulin, okubuye kubangele ukungasebenzi kahle kwephuzu kanye nesistimu emzimbeni. Kodwa-ke, isithombe seselula asicacile futhi sidinga ucwaningo olwengeziwe. Kodwa kuyaziwa ukuthi amakristalu e-uric acid angafakwa emalungeni, izicubu ezingaphansi kwesikhumba nezinso. Umphumela uba i-gout nesifo samathambo esingamahlalakhona.
I-Fructose: imiyalo yokusetshenziswa
Yini ethusa kangaka? Cha, i-fructose ayinabungozi ngamanani amancane. Kodwa ngamanani asetshenziswa namuhla (ngaphezu kwamagremu angu-100 ngosuku) ngabantu abaningi, i-fructose ingabangela uhla lwemiphumela emibi.
● Uhudo; ● Ukuqunjelwa; ● Ukwanda kokukhathala; ● Ukuhalela amaswidi njalo; ● Ukukhathazeka; ● Izinduna; ● Ukukhuluphala kwesisu.
Indlela yokugwema izinkinga?
Ake sithi uzithola uneningi lezimpawu. Kungaba kanjani? Khohlwa ngezithelo namaswidi? Lutho neze. Imihlahlandlela elandelayo izokusiza ukuthi ukwenze kuphephe ukusebenzisa i-fructose:
1. Kunconywa ukuthi ungadli ngaphezu kwama-50 g we-fructose ngosuku. Isibonelo, ama-tangerines ayisi-6 noma amapheya amnandi ama-2 aqukethe umthamo wansuku zonke we-fructose. 2. Nikeza okuthandayo izithelo eziphansi ze-fructose: ama-apula, izithelo ze-citrus, amajikijolo, i-kiwi, ukwatapheya. Ukunciphisa kakhulu ukusetshenziswa kwezithelo eziphezulu ze-fructose: amapheya amnandi nama-apula, umango, ubhanana, amagilebhisi, ikhabe, amaphayinaphu, izinsuku, ama-lychees, njll. 3. Ungathathwa ngamaswidi aqukethe i-fructose. Ikakhulukazi lawo agcwele amashalofu ezitolo ezinkulu "zokudla kokudla". 4. Ungaphuzi iziphuzo ezinoshukela njenge-cola, umpe wezithelo, amajusi apakishiwe, ama-cocktails ezithelo nezinye: aqukethe imithamo ye-MEGA ye-fructose. 5. Uju, isiraphu ye-artichoke yaseJerusalema, isiraphu yedethi namanye ama-syrups aqukethe amanani aphezulu e-fructose ehlanzekile (ezinye kuze kufike ku-70%, njengesiraphu ye-agave), ngakho akufanele uzibheke njenge-100% esikhundleni sikashukela "onempilo".
6. I-Vitamin C, etholakala ezithelweni eziningi nemifino (izithelo ezisawolintshi, ama-apula, iklabishi, amajikijolo, njll.), ivikela eminye yemiphumela emibi ye-fructose. 7. I-Fiber ivimbela ukumuncwa kwe-fructose, esiza ekubambezeleni i-metabolism yayo. Ngakho-ke khetha izithelo ezintsha ngaphezu kwamaswidi aqukethe i-fructose, isiraphu yezithelo, namajusi, futhi uqiniseke ukuthi ufaka imifino eminingi ekudleni kwakho kunezithelo nakho konke okunye. 8. Tadisha ngokucophelela ukupakishwa nokwakheka kwemikhiqizo. Ngemuva kwamagama e-fructose efihliwe: ● Isiraphu yommbila; ● Isiraphu ye-Glucose-fructose; ● Ushukela wezithelo; ● I-Fructose; ● Guqula ushukela; ● I-Sorbitol.
Umphakathi wesayensi awukakasikhiphi isinqumo esivumelana ngazwi linye nge-fructose. Kodwa ososayensi baxwayisa ngezingozi ezingase zibe khona zokusetshenziswa okungalawuleki kwe-fructose futhi banxusa ukuba bangayibheki “njengomkhiqizo owusizo” kuphela. Naka umzimba wakho siqu, izinqubo ezenzeka kuwo njalo ngomzuzwana futhi khumbula ukuthi ngezindlela eziningi impilo yakho isezandleni zakho.