Ngabe uFructose Isizathu Sokuthi Ungalahli Isisindo?

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UFructose udidekile! Ucwaningo olusha lukhombisa ukuthi i-fructose-uhlobo lukashukela olutholakala ezithelweni nakwezinye izidlo-lungaba lubi kakhulu empilweni yakho nasokhalweni lwakho. Kepha ungasoli ama-blueberries noma amawolintshi ngezinkinga zakho zesisindo okwamanje.

Okokuqala, ucwaningo: Abacwaningi abavela eNyuvesi yase-Illinois e-Urbana-Champaign bondle amagundane ukudla lapho amaphesenti angu-18 amakholori avela ku-fructose. (Leli phesenti cishe liyinani elitholakala ekudleni kwezingane ezijwayelekile zaseMelika.)

Uma kuqhathaniswa namagundane adla i-glucose engamaphesenti ayi-18, olunye uhlobo lukashukela olulula olutholakala ekudleni, amagundane adle i-fructose athola isisindo esiningi, abengasebenzi kakhulu, futhi anamafutha omzimba amaningi nesibindi ngemuva kwamasonto ayishumi. Lokhu kwenzeke yize zonke izimpuku ocwaningweni bezidla inani elifanayo lama-calories, umehluko kuphela ukuthi yiluphi uhlobo lukashukela abaludlile. )

Ngakho-ke, ngokuyisisekelo, lolu cwaningo luphakamisa ukuthi i-fructose ingabangela ukuzuza kwesisindo kanye nezinkinga zempilo ngisho noma ungadli kakhulu. (Yebo, lesi bekuyisifundo sezilwane. Kodwa abacwaningi basebenzise amagundane ngoba imizimba yabo emincane iphula ukudla kakhulu njengoba kwenza imizimba yethu yabantu.)

Lokho kungabhekiswa, ngoba uzothola izinto ezimnandi ezithelweni eziningi, imifino ethile yezimpande, nokunye ukudla kwemvelo. Futhi kuyingxenye enkulu yamaswidi okufakelwa, kufaka phakathi ushukela wetafula kanye nesiraphu yommbila we-high-fructose (ongayithola kukho konke kusuka kwesinkwa kuya kusoso wesoso), kusho uManabu Nakamura, Ph.D., uprofesa ohlangene wezokudla eNyuvesi yase-Illinois e-Urbana-Champaign.

Ngenkathi uNakamura engabandakanyeki kulolu cwaningo lwamagundane lwakamuva, wenza ucwaningo ngethoni kuwo womabili ama-fructose namanye ama-carbohydrate alula. “I-Fructose igaywa isibindi ngokuyinhloko, kanti omunye ushukela, i-glucose, ingasetshenziswa yinoma yisiphi isitho somzimba wethu,” uyachaza.

Yingakho lokho kubi: Uma usebenzisa inani elikhulu le-fructose, isibindi sakho esikhungathekile siyasiphula sibe ushukela namafutha, kusho uNakamura. Lokhu akugcini ngokuholela ekutholeni isisindo, kepha leyo nqubo yokonakala ingaphazamisa namazinga egazi lakho le-insulin kanye namazinga e-triglyceride ngezindlela ezingakhuphula ingozi yesifo sikashukela noma isifo senhliziyo, uyachaza.

Ngenhlanhla, i-fructose esithelweni ayiyona inkinga. "Akukho ukukhathazeka kwezempilo nhlobo mayelana ne-fructose esithelweni esiphelele," kusho uNakamura. Akukhona nje kuphela ukuthi inani le-fructose emkhiqizweni liphansi kakhulu, kodwa i-fiber ezinhlotsheni eziningi zesithelo ibuye ibambezele ukugayeka komzimba wakho kashukela, okusindisa isibindi sakho ekugijimeni okukhulu kwezinto ezimnandi. Okufanayo kuyiqiniso nge-fructose emifino yezimpande kanye neminye imithombo eminingi yokudla yemvelo.

Ukugwinya ukudla noma iziphuzo ezigcwele ushukela wetafula noma isiraphu yommbila ephezulu ye-fructose, nokho, kungaba yinkinga. Lokhu kuqukethe imithamo egxile kakhulu ye-fructose, egcwala isibindi sakho ngokushesha, kusho uNyree Dardarian, RD, umqondisi weCentre for Integrated Nutrition & Performance eDrexel University. "I-soda inomthelela omkhulu ekusetshenzisweni kwe-fructose," esho.

Ijusi yezithelo nayo ipakisha ingxenye enhle kakhulu yakho kokubili i-fructose nama-calories, futhi ayihlinzeki nge-fiber ehlisa ukugaya yezithelo eziphelele, kusho u-Dardarian. Kodwa ngokungafani neziphuzo ezithambile, uthola amavithamini amaningi anempilo nezakhi ezivela ku-100% yejusi yesithelo.

Ngenkathi encoma ukusika ngokuphelele zonke iziphuzo ezinoshukela ekudleni kwakho, uDardarian weluleka ngokugcina umkhuba wakho wejusi kuma-ounces ayisishiyagalombili wamaphesenti ayi-100 wezithelo ezimsulwa ngosuku. (Kungani kuhlanzekile ngamaphesenti angu-100? Iziphuzo eziningi zinejusi yezithelo, ehlanganiswe noshukela noma isiraphu yommbila ene-fructose ephezulu. Lezo cishe zimbi kuwe njengesoda.)

Ngezansi: Imithamo emikhulu, egxilile ye-fructose ibonakala iyizindaba ezimbi empilweni yakho nasokhalo lwakho. Kepha uma udla imithombo enempilo ye-fructose njengezithelo noma imifino, awunakwesaba, kusho uDardarian. (Uma ukhathazeke ngempela ngokudla ushukela, zama ukunambitha kokudla okunoshukela ophansi ukuze uvivinye.)

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