Isiraphu Yerayisi Ebomvu: Kuhle noma Kubi?

-Delile

• Siyini isiraphu yelayisi elinsundu?
• Okuqukethwe komsoco
• I-glucose vs. Fructose
• Inkomba Ephezulu YeGlycemic
• Okuqukethwe kwe-Arsenic
• Okusemqoka

Ushukela ongeziwe ungenye yezinto ezimbi kakhulu ekudleni kwanamuhla.

Yenziwe ngoshukela ababili abalula, i-glucose ne-fructose. Yize enye i-fructose yezithelo ilungile ngokuphelele, amanani amaningi asuka kushukela ongeziwe angaba nemiphumela emibi empilweni (,).

Ngalesi sizathu, abantu abaningi bagwema i-fructose futhi basebenzise okokunandisa kwe-low-fructose - njengesiraphu elayisi ensundu - esikhundleni salokho.

Ebizwa nangokuthi irayisi malt isiraphu noma umane irayisi isiraphu, brown irayisi isiraphu empeleni konke glucose.

Kodwa-ke, ungazibuza ukuthi ngabe iphilile yini kunamanye amaswidi.

Le ndatshana ikutshela ukuthi isiraphu elayisi ensundu yinhle noma yimbi empilweni yakho.

Siyini isiraphu yelayisi elinsundu?

Isiraphu elayisi elinsundu yisiphungumnandi esitholakala elayisi elinsundu.

Ikhiqizwa ngokudalula irayisi eliphekiwe kuma-enzyme aqhekeza isitaki bese ewenza ushukela omncane, bese ehlunga ukungcola.

Umphumela uba yisiraphu ejiyile, enoshukela.

Isiraphu yelayisi elinsundu iqukethe ushukela amathathu - i-maltotriose (52%), i-maltose (45%), ne-glucose (3%).

Kodwa-ke, ungakhohliswa ngamagama. I-Maltose ingama-molecule amabili eglucose, kuyilapho i-maltotriose ingama-molecule amathathu eglucose.

Ngakho-ke, isiraphu elayisi ensundu isebenza njenge-100% glucose ngaphakathi komzimba wakho.

Isiraphu yelayisi elinsundu lenziwa ngokwephula isitashi elayisi eliphekiwe, lisiphendule libe ushukela ogayeka kalula.

Okuqukethwe komsoco

Yize irayisi elinsundu linomsoco kakhulu, isiraphu yalo iqukethe izakhamzimba ezimbalwa kakhulu.

Kungaphatha amanani amancane amaminerali afana ne-calcium ne-potassium - kepha lokhu akunakwa uma kuqhathaniswa nokutholakala ekudleni okuphelele ().

Khumbula ukuthi lesi siraphu siphezulu kakhulu kushukela.

Ngakho-ke, isiraphu elayisi ensundu inikeza ama-calories amaningi kodwa cishe azikho izakhi zomzimba ezibalulekile.

Njengoshukela ocwengekile kakhulu, isiraphu elayisi ensundu iqukethe ushukela omningi futhi cishe ayinazo izakhamzimba ezibalulekile.

I-glucose vs. Fructose

Kunempikiswano eqhubekayo yokuthi kungani ushukela ongeziwe ungenampilo.

Abanye bacabanga ukuthi kungenxa yokuthi iqukethe cishe awekho amavithamini namaminerali nokuthi ingaba kubi emazinyweni akho.

Kodwa-ke, ubufakazi bubonisa ukuthi i-fructose yayo iyingozi kakhulu.

Vele, i-fructose ayinyusi amazinga kashukela egazi acishe afane noshukela. Ngenxa yalokho, kungcono kubantu abanesifo sikashukela.

Kepha ngenkathi i-glucose ingahle isetshenziswe ngamaseli wonke emzimbeni wakho, i-fructose ingahle isetshenziswe kuphela ngamanani abalulekile ngesibindi sakho ().

Abanye ososayensi bacabanga ukuthi ukudla ngokweqile i-fructose kungaba esinye sezimbangela zohlobo lwesifo sikashukela sohlobo 2 ().

Ukudla okuphezulu kwe-fructose kuhlotshaniswe nokuphikiswa kwe-insulin, isibindi esinamafutha, kanye namazinga akhuphukile e-triglyceride (,,).

Ngoba i-glucose ingahle ihlanganiswe ngamaseli omzimba wakho wonke, akufanele ibe nemiphumela emibi efanayo ekusebenzeni kwesibindi.

Kodwa-ke, okuqukethwe isiraphu yerayisi ensundu okuphezulu kungukuphela kwayo okuyimfanelo enhle.

Gcina wazi ukuthi akukho kulokhu kusebenza izithelo, okuwukudla okunempilo. Ziqukethe inani elincane le-fructose - kepha futhi linomsoco omningi nefayibha.

Ayikho i-fructose esiraphu esiphundu yelayisi, ngakho-ke akufanele ibe nemiphumela emibi efanayo ekusebenzeni kwesibindi nasempilweni ye-metabolic njengoshukela ojwayelekile.

Inkomba Ephezulu YeGlycemic

Inkomba ye-glycemic (GI) iyindlela yokuthi ukudla kukhuphula ushukela wegazi ngokushesha kangakanani.

Ubufakazi bukhombisa ukuthi ukudla ukudla okuningi kwe-GI kungadala ukukhuluphala (,).

Uma udla ukudla okunama-GI aphezulu, ushukela wegazi namazinga e-insulin anyuka ngaphambi kokushayeka, okuholela ekulambeni nasekufiseni ().

Ngokwe-database yase-Sydney University GI, isiraphu yelayisi inenkomba ye-glycemic engu-98, ephezulu kakhulu (12).

Iphakeme kakhulu kunoshukela wasetafuleni (i-GI yama-60-70) futhi iphakeme kunanoma yimuphi omunye umnandi emakethe.

Uma udla isiraphu yelayisi, kungenzeka kakhulu ukuthi iholele kuma-spikes asheshayo kushukela wegazi.

Isiraphu yelayisi elinsundu inenkomba ye-glycemic engu-98, ephakeme kakhulu kunawo wonke amanye amaswidi emakethe.

Okuqukethwe kwe-Arsenic

I-Arsenic iyikhemikhali enobuthi evame ukutholakala ngamanani wokulandelela kokunye ukudla, kufaka phakathi irayisi kanye nesiraphu yelayisi.

Ucwaningo oluthile lubheke okuqukethwe kwe-arsenic yesiraphu ye-rice erayisi. Ihlole ama-syrups angawodwa, kanye nemikhiqizo enziwe isiraphu yelayisi, kufaka phakathi amafomula wezinsana ().

Kukhonjwe amazinga abalulekile we-arsenic kule mikhiqizo. Amafomula abe nokuphindeka izikhathi ezingama-20 ingqikithi ye-arsenic yalawo angafakwanga isiraphu yelayisi.

Kodwa-ke, i-Food and Drug Administration (FDA) ithi la manani aphansi kakhulu ukuthi angalimaza ().

Noma kunjalo, mhlawumbe kungcono kakhulu ukugwema ngokuphelele amafomula ezingane enziwe ngesiraphu elayisi ensundu.

Kutholakale inani elibalulekile le-arsenic kumasiraphu elayisi nemikhiqizo enongwe ngawo. Lokhu kuyimbangela engaba khona yokukhathazeka.

Okusemqoka

Azikho izifundo zabantu ezikhona emiphumeleni yezempilo yesiraphu elayisi ensundu.

Kodwa-ke, i-GI yayo ephezulu, ukuntuleka kwezakhamzimba, kanye nengozi yokungcola kwe-arsenic kungokwehla okukhulu.

Noma ingenayo i-fructose, isiraphu yelayisi ibonakala iyingozi kakhulu.

Ungaba ngcono kakhulu ngokunandisa ukudla kwakho ngamaswidi wemvelo, anama-khalori aphansi anganyusi amazinga kashukela egazini.