Kodi Fructose Ndi Chifukwa Chomwe Simukuwonda?

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Fructose yosangalatsa! Kafukufuku watsopano akuwonetsa kuti fructose-mtundu wa shuga womwe umapezeka mu zipatso ndi zakudya zina - ukhoza kukhala woyipa kwambiri pa thanzi lanu komanso m'chiuno. Koma musaimbe mlandu ma blueberries kapena malalanje chifukwa cha kulemera kwanu.

Choyamba, kafukufuku: Ofufuza ochokera ku Yunivesite ya Illinois ku Urbana-Champaign adadyetsa mbewa zakudya zomwe 18 peresenti ya ma calories adachokera ku fructose. (Chiperesenti ichi ndi pafupifupi kuchuluka komwe kumapezeka m'zakudya za ana a ku America.)

Poyerekeza ndi mbewa zomwe zakudya zawo zimaphatikizira 18% ya shuga, mtundu wina wa shuga wosavuta womwe umapezeka mchakudya, mbewa zomwe zimadya fructose zimayamba kunenepa, sizimagwira ntchito, komanso zimakhala ndi mafuta ambiri mthupi ndi chiwindi patatha milungu 10. Izi zidachitika ngakhale kuti mbewa zonse zomwe zimaphunziridwa zimadya ma calorie ofanana, kusiyana kokha kunali mtundu wanji wa shuga womwe adadya. )

Chifukwa chake, kafukufukuyu akuwonetsa kuti fructose imatha kubweretsa kunenepa komanso mavuto azaumoyo ngakhale simukudya kwambiri. (Inde, uku kunali kuphunzira nyama. Koma ofufuzawo adagwiritsa ntchito mbewa chifukwa matupi awo amawononga chakudya mofanana ndi matupi athu.)

Izi zitha kukhala zokhudzana, chifukwa mupeza zinthu zotsekemera mu zipatso zambiri, ndiwo zamasamba, ndi zakudya zina zachilengedwe. Ndiwonso chigawo chachikulu cha zotsekemera zopangira, kuphatikizapo shuga wa patebulo ndi madzi a chimanga a fructose (omwe mumapeza mu chirichonse kuchokera ku mkate mpaka msuzi wa barbecue), akutero Manabu Nakamura, Ph.D., pulofesa wothandizira pazakudya pa yunivesite. waku Illinois ku Urbana-Champaign.

Ngakhale Nakamura sanachite nawo kafukufuku waposachedwa wa mbewa, adachita kafukufuku wambiri pa fructose ndi zakudya zina zosavuta. "Fructose imapangidwa makamaka ndi chiwindi, pomwe shuga wina, shuga, amatha kugwiritsidwa ntchito ndi chiwalo chilichonse m'thupi lathu," akufotokoza motero.

Ichi ndichifukwa chake ndizoyipa: Mukadya fructose yochulukirapo, chiwindi chanu chochulukirapo chimasanduka shuga ndi mafuta, Nakamura akuti. Izi sizingangowonjezera kulemera, koma kuwonongeka kumeneku kungathenso kusokoneza magazi anu a insulini ndi triglyceride m'njira zomwe zingapangitse chiopsezo chanu cha matenda a shuga kapena matenda a mtima, akufotokoza.

Mwamwayi, fructose mu zipatso si vuto. "Palibe vuto lililonse la thanzi la fructose mu zipatso zonse," akutero Nakamura. Kuchuluka kwa fructose kumangotulutsa zochepa, koma zipatso mumitundu yambiri yazipatso zimachepetsanso chimbudzi cha thupi lanu, chomwe chimathandiza kuti chiwindi chanu chisakhale ndi zinthu zambiri zotsekemera. N'chimodzimodzinso ndi fructose muzamasamba ndi zakudya zina zachilengedwe.

Kumeza kumwa kapena zakumwa zodzaza ndi shuga wa patebulo kapena manyuchi a chimanga a fructose, komabe, atha kukhala vuto. Izi zili ndi kuchuluka kwa fructose, komwe kumadzaza chiwindi chanu mwachangu, atero a Nyree Dardarian, RD, director of the Center for Integrated Nutrition & Performance ku Drexel University. "Soda ndiye amathandizira kwambiri kumwa fructose," akutero.

Madzi azipatso amakhalanso ndi gawo lolimba kwambiri la onse a fructose ndi ma calories, ndipo samapereka michere yochepetsera zipatso zonse, Dardarian akuti. Koma mosiyana ndi zakumwa zozizilitsa kukhosi, mumapeza mavitamini ambiri ndi michere yothira 100% yamadzi azipatso.

Pomwe amalimbikitsa kuti muchepetse zakumwa zonse zotsekemera kuchokera pazakudya zanu, a Dardarian amalangiza kuti musunge chizolowezi cha msuzi wanu mpaka ma ola asanu ndi atatu a 100% ya msuzi wazipatso tsiku lililonse. (Chifukwa chiyani 100% yoyera? Zakumwa zambiri zimakhala ndi timadziti tating'onoting'ono ta zipatso, tomwe timaphatikizira ndi shuga kapena madzi a chimanga a fructose.

Mfundo yofunika: Mlingo waukulu wa fructose umawoneka ngati nkhani zoyipa pa thanzi lanu komanso m'chiuno mwanu. Koma ngati mukudya magwero abwino a fructose monga zipatso kapena ndiwo zamasamba, simuyenera kuchita mantha, Dardarian akuti. (Ngati mukuda nkhawa kwambiri ndi momwe mumadya shuga, yesani Kulawa kwa Zakudya Zochepa Kwambiri za Shuga kuti muyese.)

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