Kodi Fructose ndi iti pomwe ingakhale yoipa pathanzi lanu

Zamkati

• Nchifukwa chiyani fructose fattening ndi yoipa kwa inu?
• Kodi zipatso za fructose ndizabwino kwa inu?
• Zakudya zolemera za Fructose

Fructose ndi mtundu wa shuga mwachilengedwe womwe umapezeka mu zipatso ndi uchi, koma wawonjezeranso mwanzeru ndi mafakitole azakudya monga ma cookie, timadziti ta ufa, pasitala wokonzeka, msuzi, zakumwa zozizilitsa kukhosi ndi maswiti.

Ngakhale kuti amagwiritsidwa ntchito ndi mafakitale monga zotsekemera m'malo mwa shuga wamba, fructose yakhala ikugwirizanitsidwa ndi mavuto owonjezeka azaumoyo monga kunenepa kwambiri, cholesterol yambiri ndi matenda ashuga.

Nchifukwa chiyani fructose fattening ndi yoipa kwa inu?

Kuchulukitsa kwa fructose komwe kumapezeka muzakudya zopangidwa ndizoyipa mthupi ndipo kumatha kuyambitsa kunenepa chifukwa kumapezeka kwambiri komanso muzakudya zopatsa mphamvu kwambiri za shuga. Kuphatikiza apo, kutukuka kwa fructose kumatha kuyambitsa:

• Kuchuluka triglycerides;
• Kuchuluka kwa chiwopsezo cha atherosclerosis ndi mavuto amtima;
• Kuchuluka cholesterol choipa;
• Kuchuluka kwa chiwopsezo cha matenda ashuga;
• Kuchuluka kwa uric acid m'magazi.

Mavutowa amabwera chifukwa chodya fructose, manyumwa a fructose ndi manyuchi a chimanga, zosakaniza zomwe zimapezeka muzakudya zopangidwa. Kuti muchotse chizolowezi chomadya zakudya zotsekemera, onani njira zitatu zochepetsera kumwa shuga.

Kodi zipatso za fructose ndizabwino kwa inu?

Ngakhale ndizolemera mu fructose, zipatso sizowononga thanzi chifukwa zimakhala ndi shuga wochepa kwambiri ndipo zimakhala ndi michere yambiri, zomwe zimathandiza kuchepetsa kunenepa komwe shuga kumayambitsa. Kuphatikiza apo, ali ndi mavitamini, michere komanso ma antioxidants, omwe amathandizira kukonza kagayidwe kake ndikupewa zovuta zoyambitsidwa ndi shuga.

Chifukwa chake, ndikofunikira kudya zipatso nthawi zonse ndi peel ndi bagasse, komanso kukonda kumwa timadziti wachilengedwe popanda shuga wowonjezera komanso osalimbana, kuti ulusi usatayike.

Zakudya zolemera za Fructose

Fructose amapezeka mwachilengedwe monga zipatso, nandolo, nyemba, mbatata, beets ndi kaloti, osayambitsa matenda.

Komabe, zakudya zopangidwa ndi mafakitale olemera mu fructose ziyenera kupewedwa, zazikuluzikulu ndi izi: zakumwa zozizilitsa kukhosi, timadziti tam'chitini kapena ufa, ketchup, mayonesi, mpiru, michere yotukuka, caramel, uchi wopangira, chokoleti, mikate, mapira, chakudya chofulumira, mitundu ina ya mkate, soseji ndi ham.

Kuphatikiza apo, ndikofunikira kulabadira zilembozo ndikupewa kudya mopitirira muyeso zakudya zomwe zili ndi fructose, manyuchi a fructose kapena manyuchi a chimanga momwe amapangira. Kuti mudziwe momwe mungawerenge zilembo m'njira yoyenera osapusitsidwa ndi malonda, onerani vidiyo iyi: