Zifukwa 6 Chifukwa Madzi a Chimanga cha Fructose Ndi Oipa Kwa Inu

Zamkati

• 1. Amawonjezera kuchuluka kwa fructose pazakudya zanu
• 2. Kuchulukitsa chiopsezo chanu chodwala matenda a chiwindi
• 3. Kuchulukitsa chiopsezo chanu cha kunenepa kwambiri komanso kunenepa
• 4. Kumwa kwambiri mowa kumalumikizidwa ndi matenda a shuga
• 5. Zitha kuwonjezera ngozi za matenda ena akulu
• 6. Mulibe zakudya zofunikira
• Mfundo yofunika

Madzi a chimanga a High-fructose (HFCS) ndi shuga wopangira wopangidwa ndi madzi a chimanga.

Akatswiri ambiri amakhulupirira kuti shuga wowonjezera ndi HFCS ndizofunikira kwambiri mu mliri wa kunenepa kwambiri masiku ano (,).

HFCS ndi shuga wowonjezera amalumikizananso ndi zovuta zina zambiri, kuphatikizapo matenda ashuga ndi matenda amtima (,).

Nazi zifukwa zisanu ndi chimodzi zomwe kudya mabakiteriya amtundu wa high-fructose ndizoyipa pathanzi lanu.

1. Amawonjezera kuchuluka kwa fructose pazakudya zanu

Fructose mu HFCS imatha kuyambitsa mavuto azaumoyo ngati idya mopitirira muyeso.

Mitundu yambiri yamatumba, monga mpunga, imagawidwa kukhala glucose⁠ - mtundu wofunikira wa carbs. Komabe, shuga patebulo ndi HFCS zimapangidwa mozungulira 50% shuga ndi 50% fructose ().

Glucose imanyamula mosavuta ndikugwiritsidwa ntchito ndi selo iliyonse mthupi lanu. Ndiwonso mafuta omwe amachititsa kuti azichita masewera olimbitsa thupi kwambiri komanso njira zosiyanasiyana.

Mosiyana ndi izi, fructose yochokera kumtunda wa chimanga wa fructose kapena shuga wapa tebulo imayenera kusandulika glucose, glycogen (carbs wosungidwa), kapena mafuta ndi chiwindi asanagwiritsidwe ntchito ngati mafuta.

Monga shuga wamba patebulo, HFCS ndi gwero lolemera la fructose. Zaka makumi angapo zapitazi, kudya kwa fructose ndi HFCS kwawonjezeka kwambiri.

Asanadze shuga wa patebulo ndi HFCS kukhala yotsika mtengo komanso yopezeka kwambiri, zakudya za anthu zimangokhala ndi fructose yaying'ono kuchokera kuzinthu zachilengedwe, monga zipatso ndi ndiwo zamasamba ().

Zotsatira zoyipa zomwe zatchulidwazi zimayambitsidwa ndi kuchuluka kwa fructose, ngakhale zimagwiritsidwa ntchito pamadzi a chimanga a high-fructose (55% fructose) ndi shuga wamba (50% fructose).

Chidule HFCS ndi shuga zili ndi fructose ndi shuga. Thupi lanu limagwiritsa ntchito fructose mosiyana ndi shuga, ndipo kudya kwambiri fructose kumatha kubweretsa mavuto azaumoyo.

2. Kuchulukitsa chiopsezo chanu chodwala matenda a chiwindi

Kudya kwambiri kwa fructose kumawonjezera kuchuluka kwa mafuta m'chiwindi.

Kafukufuku wina mwa abambo ndi amai omwe ali ndi kunenepa kwambiri adawonetsa kuti kumwa sucrose-zotsekemera zotsekemera kwa miyezi 6 kumawonjezera mafuta a chiwindi, poyerekeza ndi kumwa mkaka, soda, kapena madzi ().

Kafukufuku wina wapezanso kuti fructose imatha kuwonjezera mafuta a chiwindi kwambiri kuposa kuchuluka kwa shuga ().

M'kupita kwanthawi, kudzikundikira mafuta m'chiwindi kumatha kudzetsa mavuto azaumoyo, monga mafuta a chiwindi ndi mtundu wa 2 shuga (,).

Ndikofunika kuzindikira kuti zotsatira zoyipa za fructose mu shuga wowonjezera, kuphatikiza HFCS, siziyenera kufanana ndi fructose mu zipatso. Ndizovuta kudya fructose yochulukirapo kuchokera ku zipatso zonse, zomwe zimakhala zathanzi komanso zotetezeka pamlingo wanzeru.

Chidule Madzi a chimanga a high-fructose amatha kuthandizira kukulitsa mafuta m'chiwindi. Izi ndichifukwa chazambiri za fructose, zomwe zimasinthidwa mosiyanasiyana kuposa ma carb ena.

3. Kuchulukitsa chiopsezo chanu cha kunenepa kwambiri komanso kunenepa

Kafukufuku wa nthawi yayitali akuwonetsa kuti kudya kwambiri shuga, kuphatikiza HFCS, kumathandizira pakukula kwa kunenepa kwambiri (,).

Kafukufuku wina anali ndi achikulire athanzi omwe amamwa zakumwa zomwe zili ndi glucose kapena fructose.

Poyerekeza magulu awiriwa, chakumwa cha fructose sichinalimbikitse zigawo zaubongo zomwe zimayang'anira chilakolako chofanana ndi chakumwa cha glucose ().

Fructose imalimbikitsanso mafuta ochulukirapo. Mafuta owoneka bwino azungulira ziwalo zanu ndipo ndiwo mafuta owopsa kwambiri mthupi. Zimalumikizidwa ndi nkhani zathanzi monga matenda ashuga komanso matenda amtima (,).

Kuphatikiza apo, kupezeka kwa HFCS ndi shuga kwawonjezeranso kuchuluka kwa kalori tsiku lililonse, chomwe chimapangitsa kunenepa kwambiri. Kafukufuku akuwonetsa kuti anthu tsopano amadya zopatsa mphamvu zopitilira 500 patsiku kuchokera ku shuga, pafupifupi, zomwe zitha kukhala 300% kuposa zaka 50 zapitazo (,, 18).

Chidule Kafukufuku akupitilizabe kuwonetsa gawo la chimanga cha high-fructose ndi fructose pakunenepa kwambiri. Ikhozanso kuwonjezera mafuta owoneka bwino, mafuta owopsa omwe akuzungulira ziwalo zanu.

4. Kumwa kwambiri mowa kumalumikizidwa ndi matenda a shuga

Kugwiritsa ntchito kwambiri fructose kapena kugwiritsa ntchito HFCS kumathandizanso kuti insulini isakanike, zomwe zimatha kuyambitsa matenda ashuga amtundu wa 2 (,).

Mwa anthu athanzi, insulin imawonjezeka chifukwa chodya ma carbs, kuwatulutsa m'magazi ndi kupita m'maselo.

Komabe, kumwa pafupipafupi kwambiri fructose kumatha kupangitsa thupi lanu kusagwirizana ndi zotsatira za insulin ().

Izi zimachepetsa thupi lanu kuti lizitha kuyendetsa shuga wambiri. Pakapita nthawi, insulin komanso shuga zimachuluka.

Kuphatikiza pa matenda ashuga, HFCS itha kutenga nawo gawo m'matenda amadzimadzi, omwe amalumikizidwa ndi matenda ambiri, kuphatikiza matenda amtima ndi khansa zina ().

Chidule Kudya mopitirira muyeso kwa manyuchi a chimanga a high-fructose kumatha kubweretsa kukana kwa insulin ndi matenda amadzimadzi, omwe ndi omwe amathandizira kuti apange matenda ashuga achiwiri komanso matenda ena ambiri owopsa.

5. Zitha kuwonjezera ngozi za matenda ena akulu

Matenda akulu akulu adalumikizidwa ndikuwonongeka kwa fructose.

HFCS ndi shuga zawonetsedwa kuti zimayendetsa kutupa, komwe kumakhudzana ndi chiopsezo chowonjezeka cha kunenepa kwambiri, matenda ashuga, matenda amtima, ndi khansa.

Kuphatikiza pa kutupa, fructose yochulukirapo imatha kukulitsa zinthu zoyipa zotchedwa advanced glycation end products (AGEs), zomwe zitha kuwononga ma cell anu (,,).

Pomaliza, itha kukulitsa matenda otupa ngati gout. Izi ndichifukwa chowonjezeka kutupa ndi kupanga uric acid (,).

Poganizira zovuta zonse zamatenda ndi matenda omwe amapezeka chifukwa chodya kwambiri HFCS ndi shuga, sizingadabwe kuti maphunziro ayamba kuwalumikiza ndi chiopsezo chowonjezeka cha matenda amtima ndikuchepetsa chiyembekezo cha moyo (,).

Chidule Kudya kwambiri kwa HFCS kumalumikizidwa ndi chiopsezo chowonjezeka cha matenda ambiri, kuphatikiza matenda amtima.

6. Mulibe zakudya zofunikira

Monga shuga wina wowonjezera, manyuchi a chimanga a fructose amakhala ndi ma calories "opanda kanthu".

Ngakhale ili ndi ma calorie ambiri, sipereka michere yofunikira.

Chifukwa chake, kudya HFCS kumachepetsa michere yonse yazakudya zanu, chifukwa HFCS yomwe mumadya kwambiri, chipinda chocheperako chomwe mumakhala nacho cha zakudya zowonjezera michere.

Mfundo yofunika

Kwa zaka makumi angapo zapitazi, madzi a chimanga a high-fructose (HFCS) akhala okwera mtengo ndipo amapezeka kwambiri.

Akatswiri tsopano akuti kudya mopitirira muyeso kumayambitsa matenda ambiri, kuphatikizapo kunenepa kwambiri, insulin kukana, ndi matenda amadzimadzi, mwa zina.

Kupewa madzi a chimanga a high-fructose - komanso kuwonjezera shuga - ikhoza kukhala njira yothandiza kwambiri yathanzi lanu ndikuchepetsa matenda.