Izizathu Ezi-6 Zokuthi Isiraphu Yommbila Osezingeni Eliphezulu Kukubi Kuwe

-Delile

• 1. Kwengeza inani elingelona elemvelo le-fructose ekudleni kwakho
• 2. Kukhulisa amathuba okuba nesifo sesibindi esinamafutha
• 3. Kukhulisa ubungozi bakho bokukhuluphala nokuzuza kwesisindo
• 4. Ukudla ngokweqile kuhlotshaniswa nesifo sikashukela
• 5. Kungakhuphula ubungozi bezinye izifo ezinzima
• 6.Akuqukethe izakhi zomzimba ezibalulekile
• Okubalulekile

I-high-fructose corn syrup (HFCS) ushukela wokufakelwa owenziwe ngesiraphu yommbila.

Ochwepheshe abaningi bakholelwa ukuthi ushukela owengeziwe ne-HFCS yizici ezibalulekile esiwumshayabhuqe wokukhuluphala wanamuhla (,).

I-HFCS noshukela ongeziwe nakho kuxhunyaniswa nezinye izindaba eziningi ezibucayi zezempilo, kufaka phakathi isifo sikashukela nesifo senhliziyo (,).

Nazi izizathu ezi-6 zokuthi kungani ukusebenzisa isiraphu enkulu yommbila we-high-fructose kubi empilweni yakho.

1. Kwengeza inani elingelona elemvelo le-fructose ekudleni kwakho

I-fructose eku-HFCS ingadala izingqinamba zezempilo uma idliwa ngokweqile.

Ama-carbs amaningi anesitashi, njengelayisi, ahlukaniswa abe yi-glucose⁠ - indlela eyisisekelo yama-carbs. Kodwa-ke, ushukela wetafula kanye ne-HFCS yakha cishe i-50% glucose ne-50% fructose ().

I-glucose ithuthwa kalula futhi isetshenziswe yiwo wonke amaseli emzimbeni wakho. Futhi ngumthombo wephethiloli ovelele wokuzivocavoca ngamandla kanye nezinqubo ezahlukahlukene.

Ngokuphambene nalokho, i-fructose evela esiraphu ephezulu yommbila we-fructose noma ushukela wetafula idinga ukuguqulwa ibe yi-glucose, i-glycogen (i-carbs egciniwe), noma amafutha ngesibindi ngaphambi kokuthi isetshenziswe njengophethiloli.

Njengoshukela wetafula ojwayelekile, i-HFCS ingumthombo ocebile we-fructose. Emashumini ambalwa edlule, ukutholwa kwe-fructose ne-HFCS kukhuphuke kakhulu.

Ngaphambi kokuba ushukela wetafula kanye ne-HFCS kutholakale futhi kutholakale kabanzi, izidlo zabantu zaziqukethe amanani amancane kuphela e-fructose avela emithonjeni yemvelo, njengezithelo nemifino ().

Imiphumela emibi ebhalwe ngezansi idalwa kakhulu yi-fructose eyeqile, noma isebenza kuma-high-fructose corn syrup (55% fructose) noshukela wetafula ocacile (50% fructose).

Isifinyezo I-HFCS noshukela kuqukethe i-fructose ne-glucose. Umzimba wakho uhlanganisa i-fructose ngokuhlukile kune-glucose, futhi ukudla i-fructose kakhulu kungaholela ezinkingeni zezempilo.

2. Kukhulisa amathuba okuba nesifo sesibindi esinamafutha

Ukudla okuphezulu kwe-fructose kuholela ekukhuleni kwamafutha wesibindi.

Ucwaningo olulodwa kwabesilisa nabesifazane abanesisindo esingeqile lubonise ukuthi ukuphuza i-sucrose-ishukela enoshukela izinyanga eziyisithupha kukhuphule kakhulu amafutha esibindi, uma kuqhathaniswa nobisi lokuphuza, isoda yokudla, noma amanzi ().

Olunye ucwaningo luye lwathola nokuthi i-fructose ingakhuphula amafutha esibindi ngezinga elikhulu kunamanani alinganayo eshukela ().

Ngokuhamba kwesikhathi, ukuqongelelwa kwamafutha esibindi kungaholela ezinkingeni ezinkulu zempilo, njengesifo esinamafutha sesibindi nohlobo 2 sikashukela (,).

Kubalulekile ukuqaphela ukuthi imiphumela emibi ye-fructose kushukela owengeziwe, kufaka phakathi i-HFCS, akufanele ilinganiswe ne-fructose esithelweni. Kunzima ukudla amanani amaningi ngokweqile e-fructose ezithelweni eziphelele, ezinempilo neziphephile ngamanani anengqondo.

Isifinyezo Isiraphu ye-high-fructose yommbila ingasiza ekwandeni kwamafutha wesibindi. Lokhu kungenxa yokuqukethwe kwayo okuphezulu kwe-fructose, okwenziwe umzimba ngokuhlukile kunamanye ama-carbs.

3. Kukhulisa ubungozi bakho bokukhuluphala nokuzuza kwesisindo

Ucwaningo lwesikhathi eside lukhombisa ukuthi ukudla ushukela ngokweqile, kufaka phakathi i-HFCS, kudlala indima enkulu ekuthuthukiseni ukukhuluphala (,).

Olunye ucwaningo abantu abadala abanempilo baphuza iziphuzo eziqukethe i-glucose noma i-fructose.

Uma kuqhathaniswa la maqembu womabili, isiphuzo se-fructose asizange sikhuthaze izifunda zobuchopho ezilawula isifiso sezinga elifanayo nesiphuzo se-glucose ().

UFructose futhi ukhuthaza ukuqoqwa kwamafutha we-visceral. Amafutha e-visceral azungeze izitho zakho futhi uhlobo oluyingozi kakhulu lwamafutha omzimba. Ixhunyaniswe nezinkinga zezempilo njengesifo sikashukela nesifo senhliziyo (,).

Ngaphezu kwalokho, ukutholakala kwe-HFCS noshukela nakho kukhuphule isilinganiso sokudla kwekhalori nsuku zonke, okuyisici esibalulekile ekuzuzeni isisindo. Ucwaningo luphakamisa ukuthi abantu manje badla ama-calories angaphezu kwama-500 ngosuku kushukela, ngokwesilinganiso, okungaba ngama-300% ngaphezulu kweminyaka engama-50 eyedlule (,, 18).

Isifinyezo Ucwaningo luyaqhubeka nokugqamisa indima ye-high-fructose corn syrup ne-fructose ekukhuluphaleni. Ingangeza namafutha we-visceral, uhlobo oluyingozi lwamafutha oluzungeze izitho zakho.

4. Ukudla ngokweqile kuhlotshaniswa nesifo sikashukela

Ukusetshenziswa ngokweqile kwe-fructose noma i-HFCS nakho kungaholela ekumelaneni ne-insulin, isimo esingaholela kuhlobo 2 sikashukela (,).

Kubantu abaphilile, i-insulin iyanda ngokuphendula ukusetshenziswa kwe-carbs, ibakhiphe ngaphandle kwegazi iye kumaseli.

Kodwa-ke, ukudla njalo i-fructose ngokweqile kungenza umzimba wakho umelane nemiphumela ye-insulin ().

Lokhu kunciphisa amandla omzimba wakho wokulawula amazinga kashukela egazini. Ngokuhamba kwesikhathi, amazinga e-insulin noshukela wegazi ayanda.

Ngaphezu kwesifo sikashukela, i-HFCS ingadlala indima kwi-metabolic syndrome, exhunyaniswe nezifo eziningi, kufaka phakathi isifo senhliziyo nomdlavuza othile ().

Isifinyezo Ukudla ngokweqile kwesiraphu ye-high-fructose yommbila kungaholela ekumelaneni ne-insulin kanye ne-metabolic syndrome, okuyibo bobabili abanikeli abalulekile ukuthayipha isifo sikashukela sesi-2 nezinye izifo eziningi ezimbi.

5. Kungakhuphula ubungozi bezinye izifo ezinzima

Izifo eziningi ezimbi ziye zaxhunyaniswa nokusetshenziswa ngokweqile kwe-fructose.

I-HFCS noshukela kukhonjisiwe ukuthi kuqhuba ukuvuvukala, okuhambisana nengozi eyengeziwe yokukhuluphala, isifo sikashukela, isifo senhliziyo nomdlavuza.

Ngaphezu kokuvuvukala, i-fructose eyeqile ingakhuphula izinto eziyingozi ezibizwa ngemikhiqizo yokuphela kwe-glycation end (AGEs), engalimaza amaseli akho (,,).

Okokugcina, kungandisa izifo zokuvuvukala njenge-gout. Lokhu kungenxa yokwanda kokuvuvukala nokukhiqizwa kwe-uric acid (,).

Uma ubheka zonke izingqinamba zezempilo nezifo ezixhunywe ekudleni ngokweqile kwe-HFCS noshukela, kungamangalisi ukuthi izifundo seziqala ukuzixhumanisa nengozi eyengeziwe yesifo senhliziyo nokunciphisa isikhathi sokuphila (,).

Isifinyezo Ukudla ngokweqile kwe-HFCS kuxhumene nengozi eyengeziwe yezifo eziningi, kufaka phakathi isifo senhliziyo.

6.Akuqukethe izakhi zomzimba ezibalulekile

Njengamanye ushukela ongeziwe, isiraphu ephezulu yommbila i-fructose ngama-khalori "angenalutho".

Yize iqukethe amakhalori amaningi, ayinikezi izakhamzimba ezibalulekile.

Ngakho-ke, ukudla i-HFCS kuzonciphisa ingqikithi yokudla okunomsoco ekudleni kwakho, njengoba usebenzisa i-HFCS eyengeziwe, ikamelo elincane onalo lokudla okuminyene nomsoco.

Okubalulekile

Emashumini ambalwa edlule, i-high-fructose corn syrup (i-HFCS) isiyabiza futhi itholakala kabanzi.

Ochwepheshe manje bathi ukudla kwayo ngokweqile kunezinkinga eziningi ezibucayi zezempilo, kufaka phakathi ukukhuluphala, ukumelana ne-insulin, kanye ne-metabolic syndrome, phakathi kwabanye.

Ukugwema isiraphu yommbila we-high-fructose - noshukela ongeziwe ngokujwayelekile - kungaba enye yezindlela eziphumelela kakhulu zokwenza ngcono impilo yakho nokunciphisa ubungozi besifo.