Kodi Zipatso Zambiri Patsiku Zimakhala Zathanzi: Mumafunika Kuchulukaku Kuti Mutenge Mavitamini Okwanira

Kuchuluka kwa zipatso za tsiku ndi thanzi sikungathe kufotokozera. Kutengera mitundu, zomwe zili mu fructose zimasiyana. Kuchuluka kwa fructose kumawonedwa ngati kovulaza. Choncho akatswiri amakhazikitsa malingaliro awo pamtengowu.

Zipatso: Kodi tsiku limakhala lathanzi zingati?

Chipatso chimaonedwa kuti ndi chathanzi kwambiri chifukwa chimakhala ndi ma micronutrients ambiri. Izi zikuphatikizapo mavitamini, kufufuza zinthu ndi mchere. Kuphatikiza apo, mitundu yambiri imakhala ndi fiber. Kuperewera kwa zinthuzi kumabweretsa madandaulo akuthupi monga vuto la kugaya chakudya kapena kutopa.

• Komabe, zipatso zimakhalanso ndi fructose, zomwe zimatchedwa fructose. Mofanana ndi mitundu yonse ya shuga, kumwa mopitirira muyeso kumawononga thupi.
• Choncho akatswiri amalangiza kuti musapitirire mlingo wa tsiku ndi tsiku wa 50 magalamu a fructose. Kuchulukitsa kwa nthawi yayitali kumalimbikitsa matenda monga shuga, kunenepa kwambiri komanso sitiroko.
• Kuchuluka kwa zipatso za fructose kumadalira kwambiri zosiyanasiyana. Mwachitsanzo, kuti mudye zipatso zambiri, mumayenera kudya maapulo 8 tsiku lililonse. Komabe, mtengo wake umasiyana kwambiri malinga ndi mtundu wa zipatso. Monga kalozera, muyenera kudya zipatso ziwiri kapena zitatu tsiku lililonse.
• Komabe, samalani ndi fructose yobisika. Zipatso zam'chitini kapena zouma nthawi zambiri zimakhala ndi shuga wambiri kuposa zomwe zili zatsopano.

Zipatso zamtunduwu zimakhala zathanzi

Ndi zipatso zomwe zili ndi shuga wotsika, simuyenera kuda nkhawa ndi kuchuluka kwa shuga.

• Ofiira ndi a buluu zipatso ali ndi fructose pang'ono. Izi zikuphatikizapo, mwachitsanzo, strawberries, blueberries, currants kapena mabulosi akuda. Komanso, ali ambiri thanzi - kulimbikitsa antioxidants.
• Izi zikugwiranso ntchito ku Zipatso za malalanje monga malalanje, mandimu, mandimu kapena manyumwa.
• Rhubarb, papaya ndi mapeyala ali ndi shuga pang'ono.

Chidziwitso: Izi zili ndi fructose yambiri

Pali mitundu ina ya zipatso zomwe zimakhala ndi fructose yambiri. Komabe, izi sizowopsa. Apa muyenera kusamala kuti musapitirire kuchuluka kovomerezeka pafupipafupi.

• Madeti amakhala ndi fructose kwambiri pa 100 magalamu. Mtengo pano ndi 31.3 magalamu.
• Zoumba ndi nkhuyu zilinso ndi fructose yambiri.
• Nthochi zili ndi michere yambiri yamtengo wapatali monga potaziyamu ndi magnesium, komanso fructose yambiri. Samalani ndi khamu la anthu pano.
• Ngakhale fructose siwowopsa pang'ono, pali anthu ena omwe amavutika ndi tsankho. Pankhaniyi, chonde lankhulani ndi dokotala wanu.