John Myers
Ngakhale zipatso nthawi zambiri zimatengedwa ngati chakudya chathanzi chomwe muyenera kuphatikiza muzakudya zanu tsiku lililonse, tsankho la fructose lingakhale vuto. Bwanji tsopano? Moyo wopanda zipatso? Timayankha mafunso omwe amafunsidwa kawirikawiri.
Fructose - Chipatso cha shuga sichipezeka mu zipatso zokha
Chipatso cha shuga kapena fructose kuchokera ku Latin fructus ("chipatso") ndi chimodzi mwazakudya zosavuta. Mosiyana ndi zomwe dzina lake lingatchule, sichipezeka mu zipatso zokha. Masamba amathanso kukhala ndi fructose, chifukwa chake ndibwino kuti muwone tebulo lazakudya lomwe lili ndi zambiri za fructose ngati muli ndi tsankho la fructose.
Kodi kusalolera kwa fructose kumatanthauza chiyani? Kutanthauzira
Fructose imafika m'matumbo ang'onoang'ono mutadya zipatso, zipatso zouma monga zipatso zouma, timadziti ndi kufalikira kwa zipatso kapena masamba. Kumeneko, mapuloteni oyendetsa (Glut5) amathandiza kuyamwa fructose kudzera m'matumbo a m'mimba kulowa m'magazi. Pankhani ya tsankho la fructose, pali zifukwa zosiyanasiyana zamavuto ndi mayamwidwe m'magazi. Mapuloteni a Glut5, mwachitsanzo, sapezeka mokwanira, thupi limaperekedwa fructose kwambiri kapena khoma la m'mimba limawonongeka ndi kutupa. Chifukwa chake, fructose imafika m'matumbo akulu. Kumeneko, mabakiteriya a m'mimba amapanga mpweya wochokera ku fructose, womwe umayambitsa zizindikiro.
Chifukwa chosakwanira kudya kwa fructose, tsankho la fructose mwaukadaulo limatchedwa fructose malabsorption. Nthawi zina mumawerenganso mawu akuti fructose tsankho kapena fructose ziwengo. Mtundu uwu wa fructose malabsorption sayenera kusokonezedwa ndi osowa kwambiri, omwe amadziwika kuti fructose tsankho. Pachifukwa ichi, cholakwika cha chibadwa cha enzyme chimayambitsa kusalolera kobadwa nako ku zakudya zomwe zili ndi fructose ndi sucrose.
Popeza fructose mwachilengedwe imapezeka kwambiri mu zipatso, zipatso zouma, makamaka, zimatha kupereka fructose wambiri. Uchi ndi zotsekemera za zipatso ziyeneranso kupewedwa.
Kodi kusalolera kumawoneka bwanji mu tsankho la fructose?
Zizindikiro za kuperewera kwa fructose m'matumbo ang'onoang'ono ndi kuwonjezereka kwa mpweya wa mpweya ndi flatulence (= flatulence), kupweteka kwa m'mimba ndi kutsekula m'mimba (= kutsekula m'mimba). Zizindikiro zimawonekera mukatha kudya zakudya zomwe zili ndi fructose. Ngati mukufuna kutsimikiza kuti fructose tsankho ndilo vuto lomwe limayambitsa zizindikirozi, mukhoza kuonana ndi dokotala kuti ayese kuyesa mpweya wa hydrogen. Pakuyesa, mudzamwa madzi okhala ndi fructose. Ngati puloteni ya Glut5 ikusowa kwenikweni, haidrojeni (H2) imapangidwa m'njira zowola m'matumbo akulu. Hydrojeni imeneyi imatengedwa ndi magazi ndipo pamapeto pake amatuluka. Kuchulukira kwa haidrojeni kumayesedwa ndikupangitsa kuti zitheke kuzindikira kusalolera kwa fructose. Kuyesedwa kungathe kuchitidwa mwamsanga ndipo sikumayambitsa kupanikizika kwambiri kwa wodwalayo.
Kodi mungadye zipatso ziti?
Aliyense - ngakhale wopanda tsankho la fructose - ali ndi mphamvu zochepa zotengera fructose. Izi ndi pafupifupi 35-50 g pa ola limodzi. Ngati pali fructose malabsorption, mphamvu ya mayamwidwe imakhala yochepa ku madigiri osiyanasiyana ndipo nthawi zambiri imakhala yosakwana 25 g pa ola limodzi. Komabe, kuchuluka kwake kumatha kusiyanasiyana ndipo kumatha kukhala kochepa mpaka 1 g. Zakudya monga zipatso, zipatso kapena ndiwo zamasamba zimakhala ndi fructose yambiri. Kutengera momwe kusagwirizana kwanu kwa fructose kulili, mutha kulekerera zakudya zina zomwe zili ndi fructose. Kukana kwathunthu sikofunikira nthawi zonse. Mwachitsanzo, zipatso za citrus monga mandimu, ma apricots, papaya ndi vwende zili ndi fructose yochepa kuposa yamatcheri, ma persimmons, mphesa, maapulo kapena mapeyala.
Kudya bwino ndizothekanso ndi tsankho la fructose. Mutha kusintha ku zipatso zomwe zili ndi fructose yochepa kwambiri.
Pankhani ya kutchulidwa zizindikiro za tsankho la fructose, komabe, muyenera kugwiritsa ntchito zakudya zopanda fructose monga mapeyala, letesi ya mwanawankhosa, nkhaka, fennel, parsley, sipinachi, kapena zukini.
Kodi muyenera kulabadira chiyani mukadya?
Mfundo yakuti zakudya zina zimatha kukhudza kulolerana kwa fructose ndizofunikira pazakudya zanu. Ngati pali sorbitol yambiri m'zakudya kuwonjezera pa fructose, izi zimachepetsa kulolera. Sorbitol imagwiritsidwa ntchito ngati cholowa m'malo mwa shuga m'zakudya zambiri zopangidwa m'mafakitale ndipo ndi amodzi mwa zakumwa za shuga.
Kumbali ina, ngati shuga apezeka mulingo womwewo kapena wopitilira fructose m'zakudya, kulolera kumawonjezeka. Fructose imalekereranso bwino ikadyedwa ndi mapuloteni kapena mafuta. Mapuloteni ndi mafuta amachepetsa kuyenda kwa fructose m'mimba. Amafika pang'onopang'ono m'matumbo aang'ono ndipo amatha kukonzedwa bwino ndikuyamwa. Muyenera kuganizira izi muzakudya zanu zomwe zimasinthidwa ndi kusagwirizana kwa fructose ndi maphikidwe okoma komanso kuphatikiza kokoma. Idyani quark yokoma ndi ma apricots kapena yoghuti yamkaka wathunthu ndi nthochi m'malo mwa zipatso zenizeni monga chinanazi, maapulo, kapena mphesa.
Zakudya zokonzedwanso zimatha kukhala ndi fructose, chifukwa chake samalani zomwe zili mndandanda wawo. Onani zomwe zili mu fructose. Nthawi zina mawu akuti fructose kapena manyuchi a chimanga amapezekanso pamapaketi.
Mutha kuwerenganso zomwe kusalolera kwa sorbitol ndi zakudya zomwe muyenera kupewa.
