Fructose: He mea ino maoli anei ka Fructose?

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ʻO ka Fructose ke kū nei i ke kō hua. Ua loaʻa i ka Fructose kahi rap maikaʻi ʻole no kekahi manawa. Ua ʻōlelo ʻia he mea pōʻino, hoʻoikaika i ka maʻi kanesa, hoʻoulu i ka momona o ka ate, momona ʻoe, a ʻoi aku. Loaʻa maoli nā huaʻai i ka fructose. He mea ino anei ka hua? Hāʻawi mākou i nā meaʻai momona fructose a wehewehe i ke ʻano o ka fructose e pōʻino ai.

Ua ʻōlelo ʻia he mea ʻino ka Fructose

ʻO ka Fructose kahi kō i manaʻo ʻia he olakino maikaʻi loa a ʻōlelo ʻia no ka poʻe maʻi maʻi maʻi no ka mea ua hoʻokaʻawale ʻia ʻo ia me ka insulin, a he haʻahaʻa haʻahaʻa glycemic index (GI), aʻo ka glucose he GI o 100) a no laila he liʻiliʻi ka hopena i ke kō koko. pae.

I kēia manawa, ua huli ke kai a ua manaʻo ʻia he mea ʻino ka fructose. Ua ʻōlelo ʻia ʻo ia ka momona o ke ake, hoʻoikaika i ka gout a me nā pōhaku puʻupaʻa, hoʻopōʻino i ka ʻōnaehana cardiovascular a me nā ʻōpū, hoʻomāmona ʻoe a hoʻoulu i ka maʻi kanesa a me ka maʻi diabetes. E nānā kākou inā he pōʻino maoli ka fructose, a i ʻole ma kekahi ʻano a me ka nui.

ʻO ka mea mua, aia ka wehewehe ʻana i ka huaʻōlelo, a laila nā hopena pōʻino o ka fructose. Inā makemake ʻoe e ʻike koke i nā meaʻai i loaʻa i ka nui o ka fructose, e kaomi wale i lalo i ka «These foods contain fructose».

Fructose a me ka fructose: ka wehewehe

ʻO Fructose (a i ʻole fructose) he kō hua. Aia ia i ka pūʻulu o nā ʻakika a, e like me ka glucose (dextrose), ʻo ia kekahi o nā mea i kapa ʻia he sugars maʻalahi (monosaccharides). Hoʻokumu ʻia nā kō maʻalahi me nā molekole kō hoʻokahi. I ka hihia o ka fructose mai nā molekole fructose he nui, i ka hihia o ka glucose mai nā molekole glucose he nui. ʻO Glucose, ʻike ʻia hoʻi ʻo ke kō koko, ʻo ia ke kumu nui o ka ikehu o ko mākou kino.

No ke aha i kapa ʻia ai ka fructose i ka fructose?

Mai ka Latin mai ka huaʻōlelo fructus a ʻo ia hoʻi ka hua - a no ka loaʻa maoli ʻana o ke kō i nā huaʻai, ʻo ia hoʻi, ua kapa ʻia ʻo fructose no ke kō hua.

ʻO Fructose a me Glucose: ʻO nā Calories

Loaʻa i ka Fructose, glucose, a me ka sucrose (koka hale maʻamau) ma kahi o ka helu like o nā calorie (ma kahi o 400 kcal a i ʻole 1673 kJ no 100 g). No ka mea ʻoi aku ka ʻono o ka fructose ma mua o ka glucose maʻemaʻe a ʻoi aku ka ikaika o ka momona ma mua o ke kō, pono ʻoe e emi iho.

Eia nō naʻe, ʻo kēia kekahi o nā kumu e huli nui ai ka ʻoihana meaʻai i nā mea ʻono me ka nui o ka fructose. ʻO ka pilikia wale nō (no ka mea kūʻai aku, ʻoiaʻiʻo, ʻaʻole no ka ʻoihana meaʻai) ʻaʻole i hoʻopiha ʻia ka fructose, no laila makemake ʻoe e ʻai i ia mea.

ʻO nā pono o ka fructose no ka ʻoihana meaʻai

ʻOiai mākou e ʻike a hoʻohana i ke kō maʻamau e like me ka pauka crystalline, hoʻohana pinepine ka ʻoihana meaʻai i ka fructose ma ke ʻano o ka syrup. ʻAʻole kēia syrup he fructose maʻemaʻe, akā he hui pū me ka fructose a me ka glucose. Ma waho aʻe o ka mana ʻono ikaika o ia syrup waiwai nui, ʻoi aku ka liʻiliʻi o ka hana ʻana i ka syrup i loaʻa i ka fructose mai ka mākū kulina ma mua o ka lawe ʻana mai i ke kō mai ke kō. Eia kekahi, ʻo ka fructose syrup ka nui o nā pono ʻenehana ma mua o ke kō maʻamau:

Hoʻonui ka Fructose syrup i ka ʻono o nā kīʻaha hua a me nā kīʻaha. Hoʻonui ia i ka nui o nā meaʻai i hoʻomoʻa ʻia a hoʻoikaika i ko lākou browning, pale i ka hoʻokumu ʻana o ka hau aniani i loko o nā meaʻai paʻa, loaʻa ka solubility maikaʻi loa, ʻaʻole i crystallize. ʻO kēia mau waiwai o ka fructose syrup he mea maʻalahi loa ia, no laila ʻaʻole ia he mea kupanaha ke loaʻa iā ia i loko o nā huahana i hoʻopau ʻia. ʻOiaʻiʻo, ʻaʻole makemake ka ʻoihana meaʻai i nā hopena pili i ke olakino o ka fructose.

ʻO nā hemahema o ka fructose no ka mea kūʻai

ʻO nā hemahema o ka fructose no ka mea kūʻai aku e pili ana i ka digestive a me ke ala metabolic o ka fructose, he ʻokoʻa loa ia mai ka glucose:

ʻO ka metabolism o ka fructose

ʻO Glucose ka mea nui o ke kino e hoʻolako i ka ikehu a no laila komo koke i ke kahe koko mai ka ʻōpū. Kapa ʻia ʻo Glucose i ke koko koko. Mai kēia wahi, hoʻokaʻawale ʻia ka glucose i loko o nā cell me ke kōkua o ka insulin. Mālama ʻia ka nui i loko o ke ake a me nā ʻiʻo ma ke ʻano o ka glycogen, hiki ke hoʻohuli ʻia i ka glucose ke pono. Aia wale nō i ka piha ʻana o nā hale kūʻai glycogen, e hoʻololi ʻia ka nui o ka glucose i ka momona a mālama ʻia i loko o nā ʻāpana momona.

ʻO ka hoʻohālikelike ʻana i ka glucose, he mea nui ia no ka hoʻoulu ʻana i ka ikehu i loko o nā cell, ʻaʻole hilinaʻi ke kino i ka hāʻawi ʻana i ka fructose. No laila, lohi loa ke komo ʻana mai ka ʻōpū liʻiliʻi i loko o ke koko. I loko o ka ʻōpū o ka ʻōpū, aia kekahi mau protein transporter (kapa ʻia lākou ʻo GLUT-5) hiki ke hoʻohana ʻia e lawe i ka fructose i loko o ke kahe koko.

Eia nō naʻe, ua kaupalena ʻia ka helu o kēia mau protein transporter, no laila hiki ke komo i ka nui o ka fructose i loko o ke kahe koko. ʻAʻole pono ka insulin no ke komo ʻana o ka fructose i loko o nā pūnaewele. No laila ua ʻōlelo ʻia: ua hoʻokaʻawale ʻia ka fructose me ka insulin, ʻo ia ke kumu i ʻōlelo ʻia ai i ka maʻi maʻi ma ke ʻano he mea ʻono no ka manawa lōʻihi, ʻo ia ka ʻōlelo aʻo maikaʻi ʻole, e like me kāu e heluhelu ai ma lalo nei.

ʻO ka fructose intolerance a me ka malabsorption fructose

Ua lako pono ke kino olakino e wāwahi i ka nui o ka fructose (e like me nā mea i loaʻa i nā huaʻai a me nā mea kanu). Eia nō naʻe, inā komo ka nui o ka fructose mai nā mea inu a i ʻole nā mea momona i loko o ka ʻōpū, nui ka poʻe e hana me ka intolerance. Kapa ʻia kēia malabsorption fructose. ʻO ka huaʻōlelo "malabsorption" mai ka Latin a ʻo ia hoʻi "ka hoʻopili maikaʻi ʻole".

I kēia hihia, ʻaʻole hiki i ka ʻōpū liʻiliʻi ke hoʻololi piha i ka nui o ka fructose (ʻoi aku ma mua o 50 g i kēlā me kēia hola) i ke koko. He kakaikahi loa na mea lawe GLUT-5. A no laila, pau kekahi o ka fructose i loko o ka ʻōpū nui.

No kekahi o nā bacteria noho, ʻo ka hiki ʻole mai o ka fructose he ʻahaʻaina maoli. Hoʻonui lākou i ka wikiwiki o ka uila a hana i nā kinoea he nui i ka manawa like. ʻO ka ʻeha o ka ʻōpū, ka ʻūhā, a me ka maʻi maʻi ka hopena.

ʻO ka Fructose intolerance (FI), ma ka ʻaoʻao ʻē aʻe, he intolerance a me ka maʻi metabolic kahi e hiki ai i ka liʻiliʻi o ka fructose mai nā huaʻai a i ʻole nā huaʻai ke alakaʻi i nā hōʻailona i ʻōlelo ʻia. Maanei ʻoe e ʻike ai i nā ʻike hou aʻe e pili ana i ka fructose intolerance a me ka mea hiki iā ʻoe ke hana e pili ana iā ia mai kahi ʻano naturopathic. ʻO kahi ʻano kūikawā o ka fructose intolerance he hereditary fructose intolerance, hereditary fructose intolerance.

ʻO ka fructose intolerance hoʻoilina

ʻO ka mea i kapa ʻia ʻo hereditary fructose intolerance he maʻi hoʻoilina kahi kokoke ʻole i ʻae ʻia ka fructose. ʻO ke kumu he hemahema enzyme. ʻAʻole i loaʻa ka enzyme i kapa ʻia ʻo aldolase B no laila ʻaʻole hiki ke wāwahi ʻia ka fructose me ka meaʻai i loko o ka pūnaʻi ate. Ma laila, aia ka fructose i kēia manawa - mahalo i ka enzyme ketohexokinase - aia ma ke ʻano he fructose-1-phosphate a pono e wāwahi hou ʻia e aldolase B.

Inā ʻaʻole kēia, e hōʻiliʻili ka fructose-1-phosphate i loko o ke akepaʻa, he hopena koʻikoʻi a hiki ke alakaʻi i ka hypoglycemia weliweli i ke ola, ʻoiai ʻo ka fructose-1-phosphate kaohi i ka hoʻololi ʻana o ka glycogen i glucose. E like me ka mea i wehewehe ʻia ma luna, ʻo ka glycogen ke ʻano mālama o ka glucose.

ʻO Fructose a me ka Leaky Gut Syndrome

Inā nui ka fructose e ʻai ʻia, hiki iā ia ke hōʻino pololei i ka mucous membrane o ka ʻōpū liʻiliʻi. Ma laila ia e alakaʻi ai i nā kaʻina inflammatory (ma o ka hoʻohaunaele ʻana o nā pua ʻōpū i wehewehe ʻia ma lalo nei a ma o ka hoʻokumu ʻia ʻana o ka uric acid) a ma kēia ala hiki ke hoʻoikaika i ka ulu ʻana o ka leaky gut syndrome (LGS).

Hōʻike ka LGS i ka piʻi nui ʻana o ka mucosa intestinal i hiki ʻole ke komo i loko o ke kahe koko. I ka manawa i loko o ke koko, hoʻoulu kēia mau mea ʻē i ka ʻōnaehana pale a hoʻoikaika i ka ulu ʻana o nā maʻi allergies a me nā maʻi autoimmune.

Hoʻopilikia ka Fructose i ka pua o ka ʻōpū

Me ka meaʻai fructose kiʻekiʻe me nā meaʻai i ʻono ʻia me ka fructose ʻoihana, hoʻololi ka flora intestinal i kahi ala maikaʻi ʻole, nalowale kona kaulike olakino. Ke emi nei ka nui o ka bifidobacteria a me ka lactobacteria, ʻoiai ke piʻi nei ka enterococci a me Escherichia coli. Hoʻokuʻu ʻia ka mea hope loa i kapa ʻia he lipopolysaccharides (LPS), ka mea e hoʻoikaika i nā kaʻina inflammatory a me ke kūʻē ʻana o ka insulin (type 2 diabetes) a hiki ke hele i ka mucosa intestinal i ka hihia o ka leaky gut syndrome i hōʻike ʻia ma luna. Hōʻike nā haʻawina e pili nui ana ka LPS i ka hoʻomohala ʻana i ka momona momona ʻole.

Hoʻoikaika nā huaʻai i ka ulu ola kino

ʻOiai ke ʻano o ka fructose, ʻaʻole hōʻeha nā hua i ka flora intestinal. Ma ke kue. Me ka hoʻonui nui ʻana o nā huaʻai a me nā mea kanu i ka meaʻai, aia nā loli maikaʻi i ka haku ʻana o ka flora intestinal. Ua hōʻike ʻia kahi noiʻi mai 2020 i ka hoʻonui ʻia ʻana o ka ʻai ʻana i nā huaʻai e hoʻolaha i ka ʻokoʻa o ka flora intestinal.

ʻO ka momona momona ma muli o ka nui o ka fructose

Me ka hoʻonui nui ʻana o ka fructose ʻenehana i ka honua holoʻokoʻa, ke hoʻonui nei ka nui o ka poʻe i hoʻopilikia ʻia e ka momona momona. ʻIke ʻia kahi pilina. ʻAʻole wale ma muli o ka ulu ʻana o ka flora intestinal a me ka hoʻokumu ʻana o ka polysaccharide o kekahi mau bacteria intestinal i hōʻike ʻia ma luna nei akā no ka mea hoʻoulu ʻia ka fructose i ka hoʻokumu ʻana o ka momona hou i loko o ke kino a i ka manawa like e poloka i ka haki ʻana o ka momona.

ʻO ka hewa no kēia pōʻino, ʻo ia ka oxidatively effective a pro-inflammatory uric acid, i hana ʻia i ka wā o ka metabolism o ka fructose. ʻO ka leaky gut syndrome i hoʻokumu ʻia e lākou a me ke komo ʻana o nā mea ʻē aʻe i loko o ke koko e hoʻoulu i ke kūkulu ʻana i ka momona hou. Eia kekahi, aia ka mitochondrial dysfunction i loko o ke ake, no laila e emi iho ka ATP (ikaika) ma laila. Eia naʻe, hiki ke hana ʻia ka liʻiliʻi o ka ikehu, ʻoi aku ka nui o nā meaʻai i mālama maoli ʻia ma ke ʻano o ka momona.

I kēia manawa, ua momona nā ate o nā keiki. ʻO kēia ka mea maʻamau i nā keiki kaumaha nui, nā keiki i hānau ʻia e nā makuahine keu nui, a me nā keiki i hānai ʻole ʻia a i ʻole i ka umauma pōkole wale nō. Ke kaumaha pinepine nei nā keiki ke hāʻawi ʻia i nā mea inu ʻono.

ʻAʻohe ate momona mai nā huaʻai a me nā mea kanu

ʻO ka mea e manaʻo e loaʻa iā lākou ke ake momona mai ka ʻai ʻana i nā huaʻai a me nā mea kanu he hewa ia. Ua hōʻike ʻia kahi haʻawina mai Dekemaba 2020 me 52,000 mau mea komo i ka hōʻemi ʻana o ka hopena o ka momona momona me ka hoʻonui ʻana i ka huaʻai a me ka ʻai meaʻai. No laila e pili ana i ka fructose kaʻawale mai ka ʻoihana meaʻai i nā huahana i hoʻopau ʻia a me nā mea inu, ʻo ia ka mea e maʻi ai ʻoe, akā ʻaʻole e pili ana i ka ʻike fructose kūlohelohe i nā huaʻai a me nā mea kanu.

ʻO ka Fructose a me ka pilikia o ka gout a me nā pōhaku ʻeke

ʻO ka ʻakika uric i hana ʻia i ka wā e wāwahi ʻia ai ka fructose ke kumu e piʻi ai ka pae uric acid i loko o ke koko, akā inā he nui ka fructose, ʻo ia hoʻi inā ʻai nui ʻoe. I ka manawa like, ʻo ka fructose - e like me ka waiʻona - kaohi i ka excretion o ka uric acid i loko o ka mimi. Hoʻolaha nui ʻia kēia hopena i ka poʻe i hoʻokiʻekiʻe ʻia ke kiʻekiʻe o ka waika uric.

ʻO ka piʻi ʻana o ka nui o ka ʻakika uric hiki ke alakaʻi i ka gout a i ʻole nā pōhaku kīkī (nā pōhaku uric acid). ʻAʻole i ʻike nui ʻia he hiki ke hoʻohaʻahaʻa i nā pae kiʻekiʻe o ka uric acid (e like me ka haʻawina mai 1993). No ka mea, inā hāʻawi ʻoe i ka poʻe me ke kiʻekiʻe o ka nui o ka uric acid allopurinol (kahi lāʻau gout e hoʻohaʻahaʻa i ka ʻakika uric), a laila e emi ka uric acid, a ma ka manawa like ke piʻi nui o ke kiʻekiʻe o ka vitamina ikaika D (1,25 (OH)2D) .

No laila, inā e loaʻa ana ʻoe i ka gout, hiki iā ʻoe ke loaʻa i nā pōhaku ʻāʻī, a i ʻole e noʻonoʻo nei e pili ana i kahi hemahema o ka huaora D, e pale mau i nā huahana i hana ʻia me ka fructose, nā mea ʻono, a me nā mea inu ʻoluʻolu. No ka mea, ua manaʻo ʻia ʻo ia ka mea inu ʻono me ka fructose e alakaʻi i ka piʻi ʻole o ka uric acid. Akā, pehea nā hua?

ʻAʻohe gout a ʻaʻohe pōhaku puʻupaʻa mai ka hua

Wahi a kahi haʻawina mai ka makahiki 2008: Ma kekahi ʻaoʻao, hiki i nā huaʻai a me nā wai huaʻai ke hoʻonui i nā pae uric acid ma muli o kā lākou fructose content. Eia nō naʻe, ʻoiai ka piʻi ʻana o ka nui o ka uric acid e hoʻonui i ka pilikia o ka naʻau, ʻo ka poʻe makemake e ʻai i ka huaʻai e loaʻa pinepine i ka maʻi cardiovascular. ʻAʻole naʻe pēlā ka hihia. ʻO kēia no ka mea ua hōʻike ʻia ʻo ka hoʻonui ʻana i ka ʻai ʻana i nā huaʻai a me nā mea kanu e hoʻohaʻahaʻa i ka pilikia cardiovascular.

I Iulai 2019, ua heluhelu ʻia kahi ʻatikala loiloi ma Nutrients hiki i ka meaʻai mea kanu ke hōʻemi i ka hopena o ka piʻi ʻana o ka pae o ka uric acid a i ʻole gout - a i ka wā e waiwai ai nā meaʻai mea kanu i nā huaʻai a me nā legumes-purine-waiwai (ua hana ʻia ka mimi i loko kino mai purines). ʻO ka haʻawina i haʻi ʻia, ua hōʻike ʻo ia i kahi noiʻi kahi i hoʻololi ʻia ai ka poʻe me nā kiʻekiʻe uric acid kiʻekiʻe i ka meaʻai Mediterranean maikaʻi (ʻoi aku ka aila ʻoliva, legumes, nā hua palaoa, nā huaʻai, nā mea kanu, a i ka manawa like he ʻiʻo liʻiliʻi wale nō a me ka nui haʻahaʻa. o nā huahana waiū). Ua hāʻule ka nui o kāna ʻakika uric i ka hapakolu.

Ma Mei 2012, ua kākau nā kānaka ʻepekema Kanada i loko o ka Journal of Nutrition i ka hopena maikaʻi ʻole o ka fructose i nā pae o ka uric acid inā ʻoe ma kahi meaʻai hypercaloric, ʻo ia hoʻi ke ʻai nui wale nei ʻoe, me ka nānā ʻole i ke kumu o ka fructose.

I ka wā e pili ana i nā pōhaku kīkī, ua ʻōlelo mua ʻo Kidney International i ka makahiki 2004 ʻo ka ʻai ʻana i nā huaʻai a me nā mea kanu e hoʻoheheʻe i nā mea hana pōhaku i loko o ka mimi me ka ʻole o ka manawa like e pili ana i ka neʻe ʻana o nā citrates pale pōhaku a me ka potassium. Ma ka ʻaoʻao ʻē aʻe, inā e hoʻopau ʻia nā huaʻai a me nā mea kanu mai ka meaʻai, hiki i ka poʻe olakino ke hoʻomohala i nā pōhaku maʻi.

Hoʻoikaika ka Fructose i ka ulu ʻana o ka metabolic syndrome

ʻAʻole hiki i ka ʻai ʻana i ka fructose kiʻekiʻe ke hoʻoulu i ka gout ma o ka piʻi ʻana o ka pae uric acid (hyperuricemia). Wahi a nā haʻawina holoholona, ua ʻike ʻia hiki i ka hyperuricemia ke hoʻoulu i nā maʻi maʻamau / hoʻopiʻi o ka mea i kapa ʻia ʻo metabolic syndrome. Aia kēia maʻi maʻi i nā ʻano mea maʻamau ʻehā o ka civilization, a ʻo ia ka mea e hoʻonui nui ai i ka pilikia o ka maʻi cardiovascular (a no laila ke kumu maʻamau o ka make o ko mākou manawa):

kiʻekiʻe ke koko,
Nā maʻi lipid metabolism (ke kiʻekiʻe o ke kiʻekiʻe o ke koko lipid)
Pre-diabetes (ke kiʻekiʻe o ka insulin a/a i ʻole ke kōpaʻa koko; ke kū ʻana o ka insulin)
overweight

Ke alakaʻi nei ka Fructose i ka maʻi diabetes

ʻO ka piʻi ʻana o ka nui o ka uric acid i hoʻokumu ʻia e ka fructose hiki ke hoʻopilikia i ka naʻau o nā cell i ka insulin. Pono ka NO (nitric oxide) no ka hoʻopaʻa ʻana o ka insulin ma luna o nā mea hoʻokipa insulin i loko o nā keena. Eia naʻe, hoʻemi ka uric acid i ka bioavailability o NO a pēlā pū ka naʻau o ka insulin. ʻO ka hopena, ua nalowale nā selula i ko lākou hiki ke pane i ka insulin. Kapa ʻia ʻo ia ka insulin resistance. ʻO ka haʻi ʻana o ka insulin resistance ka mea nui o ka maʻi diabetes type 2. Eia kekahi, ʻaʻole hoʻonui ka hua i ka maʻi diabetes.

Hoʻoikaika ka Fructose i ka maʻi cardiovascular

ʻO ka NO i ʻōlelo ʻia ʻaʻole wale e hoʻokipa i nā cell i ka insulin akā e hōʻoiaʻiʻo nō hoʻi i ka hoʻololi ʻana o nā kīʻaha koko. Inā hoʻopilikia ka nui o ka waika uric e ka fructose i ka hana ʻana o ka nitric oxide, nalowale nā moku koko.

Hoʻoulu ke koko kiʻekiʻe, kahi e hoʻonui nui ai i ka pilikia o ka maʻi cardiovascular. Ua hōʻike pū ʻia kahi haʻawina i paʻi ʻia ma ka puke pai Nature he mea ʻino ka fructose i ka puʻuwai. Ua ʻike ka hui noiʻi i alakaʻi ʻia e Professor Wilhelm Krek mai ka Swiss Federal Institute of Technology ma Zurich (ETHZ) e hiki nō i ka fructose ke hoʻonui i ka ʻiʻo puʻuwai i ka poʻe me ke koko kiʻekiʻe.

ʻO ka Fructose ka momona

Hiki i ka Fructose ke hoʻoikaika i ka momona ma o ʻekolu mau ʻano hana, ʻo ia hoʻi, e momona ʻoe:

Hoʻololi ʻia ka Fructose i momona a mālama ʻia i loko o nā waihona momona.
Mālama ʻo Fructose i ka puhi ʻana i ka momona ma ka hoʻonui ʻana i ka pae o ka insulin i ka manawa like e hoʻonui ai i ka momona.
Hoʻopili ka Fructose i ka manaʻo o ka piha.

Hoʻololi ʻia ka fructose i ka momona

Ke wāwahi ʻia ka fructose i momona i loko o ke akepaʻa, hoʻi hou kekahi o kēia momona i loko o ke kahe koko a hoʻonui i ka momona o ke koko a me ka cholesterol ma mua o ka mālama ʻana i loko o nā waihona momona ('ōpū, pūhaka, wāwae, lalo, etc.). He mea maʻalahi ka lilo ʻana o ke kaumaha inā ʻai mau ʻoe i ka nui o ka fructose.

Hoʻopili ka Fructose i ka manaʻo o ka piha

No ka mea ke kumu o ka fructose i ka mea i kapa ʻia ke kūʻē leptin, aia kahi manaʻo paʻa o ka satiety ma hope o ka ʻai ʻana i ka fructose. ʻO ka Leptin he hormone a me ka mea ʻelele i hana nui ʻia i loko o nā momona momona. ʻO kekahi o kāna mau hana, ʻo ia ka haʻi ʻana i ka lolo i ka piha o nā waihona momona. Inā lawa nā waihona momona, pale ka leptin i ka manaʻo o ka pōloli. Ua piha ʻoe. I ka hihia o ke kū'ē leptin, akā naʻe, ʻaʻole pane hou ke kino i ka leptin - a ʻaʻohe manaʻo o ka māʻona. I nā haʻawina e pili ana, akā naʻe, loaʻa wale i nā mea komo i ka fructose ʻoihana. No laila ʻaʻole i loaʻa iā lākou ka hua. No ka mea, hoʻomāmā ʻoe i nā hua ʻoiai ʻo kā lākou fructose content!

ʻO nā huaʻai e hoʻomāmā iā ʻoe

Ma ka loiloi mai ka makahiki 2016 ua heluhelu kekahi ua ʻike lōʻihi i ka maikaʻi o ka hua e hōʻemi i ka momona a hoʻomaikaʻi i nā maʻi e pili ana i ka momona (diabetes, coronary heart disease). Ua hōʻike ʻia nā haʻawina he nui i ka ʻoi aku o ka slimmer o ka poʻe i ka nui o nā huaʻai a lākou e ʻai ai - ʻoiai kekahi mau hua i loaʻa ka nui o ka fructose a me ka glucose. ʻAe, ua manaʻo ʻia ka ʻai haʻahaʻa o nā huaʻai kekahi o nā kumu koʻikoʻi koʻikoʻi no ka nui o ke kaumaha a no ke kiʻekiʻe o ke koko koko a me nā pae cholesterol. ʻO nā kumu o ka hopena anti-obesity o nā hua penei:

ʻO ka poʻe e ʻai ana i ka huaʻai, lawe lākou i nā calorie liʻiliʻi.
Hoʻopiha nā hua iā ʻoe.
Loaʻa i nā huaʻai ka fiber maikaʻi no ka ʻōpū a hōʻoiaʻiʻo i ka pua ʻōpū olakino.
Hāʻawi ka hua i nā micronutrients koʻikoʻi a me nā mea kanu lua.
Ua manaʻo ʻia aia kekahi mau hana ʻē aʻe akā ʻaʻole i ʻike ʻia.

No laila, inā makemake ʻoe e hoʻemi i ke kaumaha, hiki iā ʻoe ke ʻai i ka hua me ka pilikia ʻole, ʻae, pono ʻoe e ʻai i ka hua a ʻaʻole ʻoe hopohopo e loaʻa paha iā ʻoe ke kaumaha mai ka hua.

ʻO Fructose a me Alzheimer

Hoʻopili pū ʻia ka Fructose me ka maʻi o Alzheimer a me ka emi ʻana o ka naʻau cognitive i ka wā ʻelemakule (ka noʻonoʻo, ka ʻōlelo, ka hoʻomanaʻo, ka ʻike ʻike, a me nā mea ʻē aʻe). Ma Alzheimer's, ho'ololi nā hale o loko o nā pūnana a'alolo (nā neurofibrillary tangles), ho'okumu nā waihona a puni nā pūnana a'a (Alzheimer's plaques) a nalowale mālie ke kama'ilio ma waena o nā pūnana a'alolo.

ʻO ke kūpaʻa ʻana o ka insulin a me ka hana mitochondrial impaired i ka lolo i manaʻo ʻia he kumu koʻikoʻi koʻikoʻi o Alzheimer. Hoʻopili ʻia nā pilikia ʻelua e ka fructose. ʻO ke kūpaʻa ʻana o ka insulin, ʻaʻole hiki ke hoʻolako hou ʻia nā cell i loko o ka lolo me ka lawa o ka glucose a emi mai ka ikehu me ka emi ʻana o ka hana mitochondrial. Eia nō naʻe, ʻo nā pūnaewele aʻalolo i loko o ka lolo e koi nui i ka nui o ka ikehu. Inā nalo kēia, emi ka hana a me ka hana o nā pūnaʻi nerve a make paha lākou.

(Maikaʻi: Inā ʻoe e noʻonoʻo nei inā ʻaʻole hiki ke hāʻawi ʻia i ka glucose i loko o ka lolo me ke kūʻokoʻa o ka insulin, a laila ʻo ka wehewehe ʻana iā ʻoe: no ka manawa lōʻihi ua manaʻo maoli ʻia ʻo ka lawe ʻana o ka glucose i loko o ka lolo ka insulin-kūʻokoʻa. Aia i loko o ka lolo ka mea i loaʻa i ka insulin, akā ua manaʻo ʻia he mau hana ʻē aʻe kēia i loko o ka lolo. ʻO ka glucose kaʻawale mai ka insulin mai ka hana ʻana o GLUT 1 a me GLUT3. i loko o ka lolo, ma ka hapa iki.

Ua hōʻike pū ʻia nā mea inu ʻono i ke koʻikoʻi ma ke ʻano o ka maʻi o Alzheimer, no laila pono e ʻalo ka poʻe i hoʻopilikia a pilikia paha i ka inu ʻana i nā mea inu ʻono. ʻO ka fructose i loko o ka hua a i ʻole ka wai huaʻai, ma ka ʻaoʻao ʻē aʻe, ʻaʻohe hopena pōʻino i ka lolo.

ʻO nā huaʻai e pale aku iā Alzheimer

Ua hōʻike ʻia kahi haʻawina i ka makahiki 2006, ʻo ka poʻe i inu i ʻekolu a ʻoi aʻe paha o ka wai huaʻai i kēlā me kēia pule i hoʻomohala i ka Alzheimer ma mua o ka poʻe i ʻai pinepine i ka wai huaʻai. Ua ʻike pū ʻia kahi noiʻi 2010 ua ʻike ʻia ka ʻai nui ʻana i nā huaʻai a me nā mea kanu e pale aku iā Alzheimer. Ua hōʻike ʻia ka hopena like ma kahi noiʻi 2015: ʻo ka ʻai hua (a me ka hoʻoikaika kino) e hōʻemi i ka make mai Alzheimer.

Fructose a me ke kanesa

No ka mea ʻo ka momona a me nā ʻano ʻē aʻe o ka metabolic syndrome e hoʻonui i ka nui o ka maʻi kanesa a hiki i ka fructose ke hoʻoikaika i ka metabolic syndrome, hoʻomākaukau ʻole ka fructose i ka lepo no ka maʻi kanesa ma kēia ala wale nō. Eia nō naʻe, hoʻonui pololei ka fructose i ka ulu ʻana o ka maʻi kanesa. Loaʻa i nā maʻi maʻi ʻino ka nui o nā molekole transporter fructose i hiki iā lākou ke komo i ka fructose e like me ka hiki. No ka mea, hāʻawi maikaʻi ʻole ʻia nā ʻōpū me ka oxygen a hiki ke hoʻololi ʻia ka fructose me ka hāʻawi haʻahaʻa o ka oxygen. ʻO nā maʻi maʻi oxygen-ʻilihune ma ke ʻano he metastases pinepine. Hoʻokumu ʻia nā ʻakika (uric a me lactic acid) i ka wā o ka metabolism o ka fructose, kahi e hoʻoikaika ai i ka ulu ʻana o ka maʻi kanesa.

Mālama nā hua i ka maʻi kanesa

ʻO ka fructose ʻoihana wale nō ka hopena carcinogenic. ʻOiai ʻo kā lākou ʻano fructose, loaʻa nā hua i kahi hopena pale i ka maʻi kanesa. No ka laʻana, pale ka ʻai ʻana i nā hua citrus kiʻekiʻe i ka maʻi maʻi ʻōpū. ʻO ka ʻai ʻana i nā huaʻai nui e hōʻemi i ka pilikia o ka maʻi prostate - e inoa i ʻelua mau laʻana.

Aia kēia mau meaʻai i ka fructose

Loaʻa maoli ka Fructose i nā meaʻai he nui, ʻoi aku ka nui o nā huaʻai a me nā mea kanu a me nā wai kūpono. ʻO ka meli a me ka wai mānoanoa (e laʻa me ka maple syrup, agave syrup, apple syrup, etc.) he nui ka fructose. Eia kekahi, hoʻohana ka ʻoihana meaʻai i nā ʻano syrups fructose kiʻekiʻe i hana ʻia no nā ʻano huahana like ʻole.

ʻO Fructose i nā huaʻai a me nā mea kanu

Hiki ke loaʻa kekahi laʻana waiwai fructose o nā hua ma ka papa ma lalo. Ma ka ʻaoʻao ʻē aʻe, ʻoi aku ka liʻiliʻi o ka fructose i nā lau ʻai, maʻamau wale nō ma waena o 0 a me 1.5 g no 100 g. ʻO nā mea ʻokoʻa, e laʻa me nā kāloti me 2.4 g fructose a i ʻole nā pepa ʻulaʻula me 3 g fructose no 100 g.

Fructose i loko o nā hua maloʻo

ʻOi aku ka nui o ka fructose i loko o nā hua maloʻo i kēlā me kēia 100g ma mua o nā hua hou no ka mea ua lawe ʻia ka hapa nui o ka wai mai ia mau mea a no laila aia nā meaʻai i loko o kahi ʻano paʻa. Eia nō naʻe, no ka loaʻa ʻana o nā hua maloʻo he nui nā mea koʻikoʻi koʻikoʻi, ʻaʻole lākou e pilikia i ka nui o ka mālama ʻia a ma ke ʻano he ʻāpana o ka meaʻai olakino holoʻokoʻa.

No ka laʻana, ua hōʻike ʻia ʻo Prunes i ka pono no ke olakino iwi a me ka ʻai ʻana, a kōkua i ka pale ʻana i ka maʻi kanulau. ʻO nā apricots maloʻo he waiwai nui i ka beta-carotene a no laila he olakino ia no nā maka, iwi, a me nā membrane mucous.

ʻO ka ʻoiaʻiʻo, kahi noiʻi 2020 e nā mea noiʻi ma ke Kulanui o Missouri a me Harvard TH Chan School of Public Health ma Boston i ʻike i ka piʻi ʻana o ka nui o nā colon polyps e 24%, prostate cancer e 49%, nasopharynx cancer e 76%, a me ka maʻi ʻōpū. a hiki i ka 96% a hoemi i ka make mai ka ma'i ma'i pancreatic e 65% i ka ai ana i 3 a 5 a oi mau hua maloo no ka pule.

ʻO kahi hapa he 3 fig/apricots/dates a i ʻole 1 punetēpē huawaina i hiki iā ʻoe ke ʻike mai kēia ʻike wale nō i ka nui o nā hua maloʻo e kōkua a he aha paha ka nui.

Fructose i loko o ka wai hua

Ma ka inu ʻana i nā wai huaʻai, hiki iā ʻoe ke ʻai koke i ka nui o ka fructose e paʻakikī ke loaʻa ma ka ʻai ʻana i ka hua wale nō. ʻAʻole ʻoi aku ka nui o ka fructose i ka 100 g i nā wai hua (inā ʻaʻole ʻono) ma mua o ka hua holoʻokoʻa, akā ʻoi aku ka nui o ka lita o ka wai hua (a ʻoi aku paha) ʻoi aku ka wikiwiki ma mua o ka hiki iā ʻoe ke ʻai i ka nui o nā hua i loaʻa (maʻamau he mau kilokani).

ʻOi aku ka maikaʻi o nā wai hua ma mua o nā mea inu ʻoluʻolu

Ua ʻike ʻia kahi noiʻi i ka makahiki 2016 i ka wā e inu ai nā keiki 2 a 9 mau makahiki i nā mea inu ʻoluʻolu (ʻelima mau inu i ka pule a ʻoi aʻe paha), piʻi aʻe ko lākou pilikia o ka hoʻomohala ʻana i ka hānō ma mua o nā keiki e inu ʻole ma mua o hoʻokahi manawa i ka pule. ʻO ka inu ʻoluʻolu - ʻo ia paha ma muli o ka fructose, i hoʻohana ʻia e ʻono i nā mea inu ʻoluʻolu, ʻoi loa ma USA (ma ke ʻano o ka high-fructose corn syrup HFCS).

I ka inu ʻana o nā keiki i ʻelima a ʻoi aku ka nui o ka wai ʻāpala 100% i hoʻokahi pule, ua pāpālua wale ʻia ko lākou pilikia o ka hoʻomohala ʻana i ka hānō. ʻO ka wai ʻalani, ma ka ʻaoʻao ʻē aʻe, ʻoi aku ka maikaʻi o ka pale ʻana i ka hānō.

Loaʻa ka wai ʻalani i ka 100 ml: 2.3 g fructose a me 2 g glucose.
Loaʻa i ka wai Apple no 100 ml: 5.3 g fructose a me 1.9 g glucose.
Loaʻa i ka Coca-Cola Classic ka 100 ml: 5 - 5.5 g fructose a me 4.5 - 5 g glucose.

Ma ke ʻano holoʻokoʻa, ʻo ka cola ke koho maikaʻi loa. He kiʻekiʻe ka ʻike fructose, kiʻekiʻe hoʻi ka glycemic index ma muli o ke kumu kūʻai glucose kiʻekiʻe. Eia kekahi, ʻaʻohe huaora a i ʻole antioxidants ka cola (a me nā mea inu ʻē aʻe).

ʻOi aku ka pōʻino o ka Fructose ma mua o kahi kiʻekiʻe glycemic index

He mea hoihoi i kēia pōʻaiapili, ʻoi aku ka kiʻekiʻe o ka glycemic index o ka wai ʻalani (GI 50) ma mua o ka wai ʻāpala (GI 41). No laila ʻoi aku ka kiʻekiʻe o ka hopena ʻino o ka fructose ma mua o ka GI kiʻekiʻe. ʻAe, me he mea lā ʻoiai ke kiʻekiʻe o ka GI, ʻaʻole maikaʻi ka wai ʻalani, akā pono.

ʻO ka liʻiliʻi liʻiliʻi o ka momona mai nā wai hua

Ma 2017, he meta-analysis mai 8 cohort study me ka huina o aneane 35,000 keiki i hōʻike i ka ʻai ʻana o 100% wai hua (maximum 240 ml i kēlā me kēia lā) i nā keiki 7 a hiki i ka 18 ʻaʻole kōkua i ka momona. ʻO ka piʻi iki o ka BMI i ʻike wale ʻia i nā keiki ma lalo o 2 mau makahiki i ka wā i inu ai lākou i ka wai hua.

ʻAʻohe piʻi nui o ka maʻi diabetes mai ka wai hua

E pili ana i ka pilikia o ka ʻai ʻana i ka huaʻai, hōʻike mākou ma ʻaneʻi (pale ka hua i ka maʻi maʻi diabetes) ʻaʻole hiki i ka poʻe makemake e ʻai i ka huaʻai ke loaʻa ka maʻi diabetes. Ma ke ʻano o ka pilikia o ka maʻi diabetes mai ka ʻai ʻana i ka wai huaʻai, ua paʻi ʻia kahi noiʻi me 27,000 mau mea komo (40-59 mau makahiki) i ka makahiki 2013, i ʻōlelo ʻia ʻo ka inu ʻana i nā mea inu ʻoluʻolu akā ʻaʻole ʻai i ka 100% huaʻai a i ʻole nā wai huaʻai e hoʻonui i ka pilikia o ka maʻi diabetes.

Hoʻomalu nā wai huaʻai - me ka nāwaliwali - i ka maʻi kanesa

Pehea e pili ana i ka pilikia o ka maʻi kanesa a me ka maʻi cardiovascular? ʻO nā wai huaʻai hou (a ʻo ia hoʻi nā wai huaʻai) ʻike ʻia he ʻāpana koʻikoʻi o nā manaʻo naturopathic therapy.

Wahi a ka loiloi mai ka makahiki 2006, ʻoiai ʻo nā huaʻai a me nā mea kanu e hoʻemi i ka hopena o ka maʻi kanesa a me ka maʻi cardiovascular, ʻaʻole ʻike ʻia inā he hopena pale ka wai. No ka mea, ʻo ia nō paha nā mea e pale ai i nā maʻi i hoʻoneʻe ʻia i ka wā e hana ai i ka wai (roughage). Ua hoʻololi ʻia, akā naʻe, ʻo nā antioxidants (ʻoi aku ka liʻiliʻi o ka fiber) he hopena pale - a ʻo ia nō nā antioxidants e mau ana i loko o ka wai.

ʻO nā wai huaʻai e hoʻemi i ka pilikia cardiovascular

Ma keʻano holoʻokoʻa, ua ʻike ʻia i loko o ke aʻo ʻana i ʻōlelo ʻia ʻo nā huaʻai maʻemaʻe a me nā wai huaʻai he hopena pale nāwaliwali wale nō e pili ana i ka maʻi kanesa, akā e hoʻemi nui i ka pilikia e pili ana i nā maʻi cardiovascular - me ka manaʻo ʻole o ka poʻe makemake iā ia ʻO ka ʻai ʻana i nā huaʻai a me nā mea kanu. ʻaʻole.

Nā lula no ka ʻai ʻana i ka wai huaʻai olakino

ʻO nā wai huaʻai no laila ke kau wale nei i kahi pilikia olakino inā ʻoe e hoʻonui i ka nui a ʻaʻole inu ʻoe i ka wai maʻemaʻe 100%. Aia ke kūlana kiʻekiʻe he ʻokoʻa hoʻi i ka hopena o nā wai i kūʻai ʻia (ie pasteurized) a me nā wai wai hou, ʻaʻole i lawe ʻia i loko o nā haʻawina.

Hoʻohana ʻia nā lula maʻamau i ka ʻai ʻana i ka wai hua:

I kēlā me kēia hihia, inu wale i ka wai huaʻai ma ke ʻano he meaʻai (ma waena o) a i ʻole he ʻano mea ʻai (ʻaʻole he mea make wai).
E inu wale i ka wai huaʻai i nā mea liʻiliʻi (e laʻa me 200 ml no ka lawelawe).
Mai inu i ka wai hua i kēlā me kēia lā.
ʻOi aku ka maikaʻi o ka inu wale ʻana i nā wai huaʻai hou, no ka mea, aia nā mea pono a pau o ka hua i loko o ka wai a no laila ʻoi aku ka maikaʻi o ka ʻai ʻana i ka wai.

Loaʻa i ka 50% fructose ke kō papaʻaina

ʻO ke kō papaʻaina maʻamau (sucrose) he kō pālua (disaccharide) no ka mea he nui nā molekala pālua, ʻo kēlā me kēia o kēia mau molekala pālua he hoʻokahi fructose a me hoʻokahi mole glucose. 'O ia ho'i, aia ka hapalua o ke kōpa'a me ka fructose. ʻO ka mea hiki ʻole ke ʻae i ka fructose ma muli o ka fructose intolerance maʻamau nō hoʻi nā pilikia me ke kō papaʻaina maʻamau a me nā huahana momona me ia.

Honey

Pono ʻoe e hoʻohana wale i ka meli ma nā mea liʻiliʻi, ʻoi aku ka maikaʻi ma ke ʻano he lāʻau lapaʻau ma mua o ka meaʻai: ʻoi aku ka nui o ka meli i ka fructose (ma kahi o 40%) ma mua o ka glucose (ma kahi o 30%). Eia kekahi, ʻoi aku ka nui o ka wai o ka meli maoli a i ʻole ka lōʻihi o ka wai i ka wā e mālama ai, ʻoi aku ka kiʻekiʻe o kāna mau fructose. ʻO ka meli acacia wai, no ka laʻana, he waiwai i ka fructose me ka aneane 44% fructose a me 27% glucose. ʻO ka meli paʻa i hana ʻia mai ka dandelion a me ka rapeseed, ma ka ʻaoʻao ʻē aʻe, ʻoi aku ka nui o ka glucose ma mua o ka fructose.

ʻO syrup syrup

Aia ʻo Agave syrup ma kahi o 55% fructose (a me 12% dextrose), no laila ua ʻoi aku ka nui o ka fructose ma mua o ka meli a no laila - inā makemake ʻoe e pale i ka fructose - ʻaʻole maikaʻi loa a i ʻole e hoʻohana wale ʻia i nā mea liʻiliʻi, akā ʻoiaʻiʻo. ʻaʻole no ka kuke ʻana a i ʻole ma ke ʻano he palahalaha a i ʻole he mea ʻono no ka jam.

No ka hoʻohālikelike: ʻO ka maple syrup he 30% fructose a me 30% glucose, no laila he haʻahaʻa iki i ka fructose, akā ʻo ka mea holoʻokoʻa ʻaʻole ia he haʻahaʻa i ke kō.

Nā wai mānoanoa

Ma waho aʻe o ka agave syrup, aia kekahi mau syrups i hoʻolaha pinepine ʻia e like me nā mea ʻono maikaʻi i ke kālepa ʻē aʻe akā pono e ʻai ʻia me ka akahele. Ua mānoanoa kekahi mau wai mānoanoa, ʻo ia hoʻi, i hoʻolapalapa ʻia i lalo, nā wai huaʻai, a no laila ua ʻoi aku ka momona o ka fructose ma mua o ka wai huaʻai, e laʻa me ka wai ʻāpala paʻa B., ka wai pea paʻa, a i ʻole ka wai lā.

ʻOiaʻiʻo, inā ʻai ʻoe i hoʻokahi spoonful i kēlā me kēia manawa, ʻaʻohe pilikia. Eia naʻe, inā makemake ʻoe e hoʻohana mau ia mau mea no ka hoʻonanea ʻana i nā mea ʻono a me nā keke, no ka laʻana, a ua ʻoi aku paha ke kaumaha a/a i ʻole ka loaʻa ʻana o kahi maʻi maʻi i hiki ke hoʻonui ʻia e ka fructose, a laila pono ʻoe e hoʻohana i nā wai mānoanoa i ʻōlelo ʻia ʻoi aku ka maikaʻi (inā. he wai mānoanoa e pono ai) e hoʻololi i nā syrups haʻahaʻa-fructose, e laʻa me B. rice syrup, yacon syrup a i ʻole barley malt syrup.

Aia ka Inulin a me ka FOS i ka fructose

ʻO ka Fructose kekahi ʻāpana o kekahi mau kō maʻamau (oligo- a polysaccharides) i kapa ʻia ʻo inulin a me FOS (fructo-oligo-saccharides). Aia kēia mau mea ʻelua a ʻoi aku paha nā molekole fructose pili i hoʻopili ʻia i kahi mole glucose. Paʻa loa ko lākou pilina e pono ai i kahi enzyme kikoʻī e wāwahi ai. No ka loaʻa ʻole o kēia enzyme i ka ʻōnaehana digestive kanaka, ʻaʻohe fructose manuahi i hana ʻia i ka wā e ʻeli ʻia ai kēia polysaccharides.

He nui nā oligo- a i ʻole polysaccharides e ʻai koke ʻia e ka bacteria intestinal, hiki ke alakaʻi i ka hoʻonui ʻana i ka hana, ʻo ia ke kumu i manaʻo ʻia ai ka inulin a me ka FOS i nā prebiotic waiwai e hiki ke kōkua i kahi pua ʻōpū olakino. No laila, loaʻa ka Inulin ma ke ʻano he pauda no ka hoʻohana waha, e laʻa me B. e hele pū ana me kahi hoʻomaʻemaʻe ʻōpū.

Eia nō naʻe, hiki i ka ulu ʻana o ka ʻōpū ke alakaʻi i ka flatulence a i ʻole ka hōʻoluʻolu, ʻoi aku ka nui o ka poʻe naʻaupō (kūʻokoʻa i ka fructose), no laila e hoʻohana pono ʻia ka inulin a me ka FOS.

Loaʻa ka Inulin i ka nui ma Ierusalema artichoke, a ʻo nā mea liʻiliʻi i loaʻa i nā aniani, keleka, leeks, a me ka asparagus. Eia ka papa inoa o nā meaʻai momona i ka inulin. No FOS, ma kekahi ʻaoʻao, ʻo Yacon kekahi o nā kumu maikaʻi loa, e laʻa me B. ma ke ʻano o ka pauka yacon a i ʻole ka syrup yacon. I kēia manawa, aia kekahi mau mea hana ma Kelemānia no ka tuber ʻAmelika Hema, i hiki ke kauoha ʻia ʻo Yacon a hoʻomākaukau hou.

ʻO ka fructose i hana ʻia ma ka ʻoihana

Hoʻohana ʻia ka Fructose ma ka ʻoihana - a hoʻohana ʻia e ʻono i nā ʻano huahana like ʻole. No laila, e hoʻolohe i ka papa inoa o nā mea inu ʻoluʻolu, nā pā kokoleka, nā mea ʻono, nā keke i hana ʻia, nā hua huaʻai, nā ice cream pralines, nā ʻāpana waiu, nā mea ʻono semolina, nā pickles hui ʻia, nā pickles, ketchup, nā lole, nā biscuits, a me nā mea hou aku. .

No laila ke kamaʻilio nei mākou e pili ana i ka fructose, ʻaʻole mākou e kamaʻilio hou e pili ana i ke kō hua i loko o nā cherries, ʻāpala, a i ʻole maiʻa, akā ʻoi aku ka nui o ka fructose i hoʻopaʻa ʻia a hana ʻia i loko o nā huahana a i ʻole nā mea inu i ʻōlelo ʻia.

ʻO kēia ke ʻano o ka hōʻailona ʻana o ka fructose a hoʻolaha ʻia i nā huahana i hoʻopau ʻia

Inā ʻaʻole ʻoe makemake hou e ʻai i ka fructose i nā huahana i hoʻopau ʻia, e hoʻolohe i ka papa inoa o nā meaʻai. Hiki ke hoʻolaha ʻia ka Fructose a i ʻole nā mea ʻono i loaʻa i ka fructose ma laila e like me kēia (ʻoiaʻiʻo, hiki nō hoʻi ka ʻōlelo me ka "k", ʻo ia hoʻi ka fructose a i ʻole ka glucose):

huahua
syrup huaʻai
ʻO Glucose-Fructose Syrup: Sugar syrup i ʻoi aku ka nui o ka glucose ma mua o ka fructose
Fructose-glucose syrup: ʻOi aku ka nui o ka fructose ma mua o ka glucose
HFCS (High-Fructose Corn Syrup): High-Fructose Corn Syrup, 'o ia ho'i, 'o ia ho'i ka syrup kulina fructose ki'eki'e. Aia i loko o ka hui ʻana o ka glucose a me ka fructose a ua hana maʻamau ʻia mai ka starch kulina. Inā ʻoe e ʻai i ka cornstarch, e wāwahi ʻia ia i ka glucose i ke kino. No laila, ʻaʻohe fructose i loko o ka mākū kulina a no laila hiki ke hoʻohana ʻia i ka hihia o ka fructose intolerance, e laʻa me B. hoʻohana ʻia ma ke ʻano he mea hoʻopaʻa a mānoanoa paha. No ka hana ʻana i ka HFCS, akā naʻe, hoʻohana ʻia nā kaʻina enzymatic paʻakikī e hana i ka fructose mai ka starch. Aia nā HFCS ʻokoʻa. ʻOkoʻa lākou i kā lākou ʻike fructose. ʻOi aku ka kiʻekiʻe o ka fructose, ʻoi aku ka ikaika o ka mana ʻono o ka syrup. HFCS 42 he 42% fructose, a me HFCS 55 55% (ma muli o ke kaumaha maloʻo). Hiki ke hoʻohui ʻia ʻo HFCS 42 i loko o nā cereals kakahiaka, a ʻo HFCS 55 i nā mea inu ʻoluʻolu.
Isoglucose: Hua'ōlelo hui no nā ʻano syrup i hana ʻia mai ke kulina, ka palaoa, a me ka ʻuala. Hoʻopili kēia i nā syrups glucose-fructose i helu mua ʻia a me nā syrups fructose-glucose (HFCS). ʻO kēia nā kō me nā ʻāpana like ʻole o ka glucose a me ka fructose. Ma nā ʻāina ʻōlelo Kelemānia a me ka EU, ua hoʻohana pinepine ʻia ka huaʻōlelo isoglucose, a ma USA ka huaʻōlelo HFCS.
ʻO Corn Syrup a i ʻole Corn Syrup/Corn Syrup: He isoglucose i hana ʻia mai ka kulina
Ke kōpaʻa hoʻohuli (invert sugar syrup): ʻO ke kō hoʻohuli ʻia ka sucrose i mālama ʻia me ka enzymatically i ke ʻano i haki ai ka paʻa ma waena o ka fructose a me nā molekole glucose a ua manuahi nā kō maʻalahi ʻelua.
Mea ʻono hua: He mea ʻono i hana ʻia ma ka ʻoihana. Aia ia i ke kō maʻemaʻe, ʻo ia hoʻi ka hui ʻana o ka fructose, glucose, a me ka sucrose. Inā ʻono ka huahana me ka hua, hiki i ka mea hana ke kākau i ka "Natural sweetness made from 100% fruit" ma ka huahana, ʻoiaʻiʻo hoʻi he mea hoʻolaha kūʻai. Eia naʻe, ua hiki mai ka ʻōlelo hoʻolaha no ka loaʻa ʻana o ke kō mai ka huaʻai a ʻaʻohe mea kemika i hoʻohana ʻia i ke kaʻina hana, akā ʻaʻole ia e hoʻololi i ka ʻoiaʻiʻo ʻo ia he kōpaʻa kiʻekiʻe fructose i hoʻokaʻawale ʻia me nā hemahema i ʻike ʻia.
wai huaʻai concentrate
ʻO ke kō, ka sucrose, ka sucrose, ke kō pīkī, ke kō, ke kō ʻulaʻula, ke kō i hoʻomaʻemaʻe ʻia, ke kō i hoʻomaʻemaʻe ʻia, a me ka syrup kō, ʻo ia nā huaʻōlelo a pau no ka mea like: ʻo ke kō papaʻaina maʻamau ʻo ia ka hapalua fructose.

ʻO nā ʻano syrup fructose haʻahaʻa

ʻO nā ʻano o ka palapaʻa haʻahaʻa-fructose ʻo ia nā syrups i ʻōlelo ʻia ma luna, ʻo ia hoʻi ka rice syrup, yacon syrup, a me ka bale malt syrup. ʻO ka syrup haʻahaʻa-fructose a i ʻole ka mea ʻono he haʻahaʻa i ka fructose a no laila ʻaʻohe hopena olakino maʻamau o ka fructose, akā ʻaʻole pono ke olakino.

No ka laʻana, ʻaneʻane ʻaʻohe fructose i loko o ka syrup raiki a no laila e ʻae maikaʻi ʻia e ka poʻe me ka fructose intolerance. Akā, aia he 23% glucose a me 30% maltose (malt sugar, he disaccharide i loaʻa i ka glucose maʻemaʻe, me ʻelua mau molekala glucose e pili mau ana kekahi i kekahi, no laila e hoʻokaʻawale ʻia ke kō malt i ka glucose i loko o ka ʻōpū). No laila, loaʻa iā mākou kahi syrup glucose maʻemaʻe, ʻo ia hoʻi kahi kōpaʻa koʻikoʻi loa a no laila aia kona mau hemahema.

Ua like loa ke kūlana me ka barley malt syrup. Eia nō hoʻi, ʻaʻole hiki ke loaʻa i ka fructose maʻiʻo (ma kahi o 3.2%), ʻoiai ka glucose (12%), maltose (53%), a me nā sugars long-chain (31%, fructooligosaccharides, etc.).

I ka hihia o ka syrup yacon, hiki i ka hapa o ka fructose manuahi a hiki i 15%. Aia kekahi 5% glucose a me 5 a 15% sucrose. ʻO ke koena he fructooligosaccharides, nā fibers i hōʻike ʻia ma luna nei ma lalo o "Inulin a me FOS" me kahi hopena prebiotic, ʻo ia hoʻi he hopena maikaʻi lākou i ka flora intestinal. E heluhelu hou aʻe e pili ana i nā pono olakino o ka yacon syrup i kā mākou ʻatikala yacon syrup. Hōʻike mākou i nā mea ʻono maikaʻi i kā mākou ʻatikala e pili ana i nā mea ʻono.

Ka hopena: olakino ka hua ʻoiai ka fructose i loko!

Inā ʻai ʻoe i nā huaʻai a me nā mea kanu a me nā huaʻai maloʻo liʻiliʻi a inu i ke aniani o ka wai huaʻai hou, ʻaʻole pono ʻoe e hopohopo e pili ana i nā hopena pōʻino o ka fructose. He olakino kēia mau meaʻai—a ʻoiai aia ka fructose, ʻaʻole hiki ke hōʻino ʻia ka fructose ma ke ʻano he meaʻai olakino holoʻokoʻa. Ma ke kue. Hoʻohana maʻalahi ia e ke kino no ka ikehu, ʻoiai ʻaʻole ʻoe e ʻai i nā calorie ʻoi aku ma mua o ka hiki ke puhi.

No ka ʻono, paipai mākou i nā mea ʻono haʻahaʻa-fructose, ʻoi aku ka nui inā he niho ʻono kou. Inā ʻai wale ʻoe i kahi mea ʻono i kēia manawa a laila, ʻaʻole e hana ʻino ʻia ka wai ʻala a i ʻole ka agave syrup.

Hoʻopilikia wale ka Fructose i nā pilikia olakino ke ʻai ʻia i ka nui a/a i ke ʻano o ka fructose i hoʻokaʻawale ʻia, paʻa, i hana ʻia i ka ʻoihana, i loaʻa i ka confectionery, nā mea inu ʻoluʻolu, nā wai a me nā huahana maʻalahi.