Fructose abu ne wanda yake sananne a jiki wanda yake sananne ga masu dauke da cutar siga. An ba da shawarar su maye gurbin sukari yayin shirye-shiryen yawancin jita-jita. Wannan ya faru ne sakamakon glycemic index na fructose da kayan amfanin sa ga jikin ɗan adam.
Menene carbohydrates
Dukkanin carbohydrates suna da ƙananan barbashi - saccharides. Idan an saka saccharide ɗaya, to ana kiran wannan abun monosaccharide, a gaban raka'a biyu - disaccharide. Carbohydrate tare da har zuwa saccharides 10 ana kiranta oligosaccharide, fiye da 10 - polysaccharide. Wannan shine tushen rarrabuwa na abubuwan halittar.
Hakanan akwai rarrabuwa a cikin carbohydrates mai sauri da jinkirin, dangane da matakin glycemic index (GI) da ikon haɓaka adadin sukari a cikin jini. Monosaccharides suna da mahimmancin ƙididdiga, wanda ke nufin suna haɓaka adadin glucose da sauri - waɗannan su ne carbohydrates mai sauri. Abun haɗin gwiwa yana da ƙananan GI kuma a hankali yana ƙara matakan sukari. Waɗannan sun haɗa da sauran rukuni na carbohydrates, ban da monosaccharides.
Ayyukan Kwayoyin Kwayoyin
Carbohydrates yana yin wasu ayyuka, wani ɓangare ne na sel da kyallen kwayoyin halitta:
- kariya - wasu tsire-tsire suna da na'urori masu kariya, babban abu wanda shine carbohydrates;
- tsari - mahadi ya zama babban sashin sel ganuwar fungi, tsirrai.
- filastik - wani ɓangare ne na kwayoyin halitta waɗanda ke da hadaddun tsari kuma suna cikin haɗuwa da ƙarfi, ƙwayoyin kwayoyin halitta waɗanda ke tabbatar da kiyayewa da watsa bayanan kwayoyin;
- makamashi - "aiki" na carbohydrate yana haifar da samar da makamashi da ruwa;
- jari - sa hannu cikin tara yawan abubuwan gina jiki da jiki yake buƙata;
- osmosis - tsari na karfin jini na osmotic;
- abin mamaki - wasu bangare ne na adadin masu karba-karba, suna taimakawa wajen aiwatar da ayyukansu.
Abin da fructose shine carbohydrate?
Fructose shine monosaccharide na halitta. Wannan abu ne mai daɗin ji daɗɗar jikin mutum. Ana samun Fructose a cikin yawancin 'ya'yan itatuwa, zuma, kayan lambu, da' ya'yan itatuwa masu zaki. Yana da tsarin kwayoyin halitta iri ɗaya kamar glucose (shima monosaccharide), amma tsarin su ya sha bamban.
Fructose alama ce ta monosaccharide wanda ke nuna alamar low glycemic index
Fructose yana da abun cikin kalori mai zuwa: 50 g na samfurin ya ƙunshi 200 kcal, wanda har ma ya fi ƙarfin sinadarin roba, wanda ke maye gurbin sukari da aka saba amfani da shi a rayuwar yau da kullun (193 kcal yana da 50 g na shi). Indexididdigar glycemic na fructose shine 20, kodayake yana cikin rukunin carbohydrates mai sauri.
Monosaccharide yana da babban damuwa. Dadirsa ya wuce sukari da glucose sau da yawa.
Me yasa masu ciwon sukari
Ofaya daga cikin manyan abubuwan mallakar fructose shine jinkirin ɗaukar shi zuwa cikin jini daga ƙwayar gastrointestinal. Wannan fasalin yana ba da damar yin amfani da monosaccharide, wanda, bisa manufa, ya rushe da sauri, ta hanyar marasa lafiya masu ciwon sukari mellitus da waɗanda suka yanke shawara su ci daidai.
Fructose ko glucose - Wanne ya fi kyau?
Babu amsa guda kaɗai game da wannan tambayar. Glucose shima wani lamari ne mai mahimmanci wanda zai zama dole ga metabolism din al'ada kuma ayyuka masu mahimmanci na sel da kyallen takarda. Sucrose wani samfuri ne na keɓewa wanda ya ƙunshi glucose da fructose. Cleavage zuwa monosaccharides yana faruwa a cikin ƙwayar gastrointestinal na mutum.
An yi imani da cewa tare da yin amfani da sucrose, yiwuwar haɓakar cututtukan hakora na ƙaruwa sau da yawa. Fructose yana rage haɗarin hanyar hanya, amma yana da ikon ƙirƙirar mahadi tare da abubuwan baƙin ƙarfe, wanda ke lalata ƙoshinsa. Bugu da kari, fiye da rabin ruwan tsarkakakken fructose wanda aka saki ana fitar dashi cikin tsarin zagayawa cikin yanayin wani nau'in mai, wanda ke tsokane ci gaban cututtukan zuciya.
Siffofin aikace-aikace
Rashin ƙarancin glycemic index na fructose ba yana nufin za'a iya amfani dashi akan cinikin sukari ba, ko ma a manyan yawa. Idan aka yi amfani da haƙuri don saka cokali biyu na sukari a cikin shayi kuma ya yanke shawarar maye gurbinsu da adadin monosaccharide, jikinsa zai karɓi carbohydrates sosai.
Synthesized Fructose - Kyakkyawan, mai dadi, farin foda mai kama da keɓaɓɓen sukari
Masu ciwon sukari na nau'in insulin-mai cin gashin kansa yakamata su iyakance adadin abubuwan da aka cinye su zuwa 30 g kowace rana, wanda za'a yi la'akari dashi ba kawai lokacin dafa abinci ba, har ma da adadin da ake amfani dashi azaman mai daɗi a duk rana.
Ciwon sukari mai dogaro da insulin yana ba ku damar amfani da ƙari, amma kuma a cikin iyakataccen iyaka (kimanin 50 g na manya) Idan ka fassara cikin cokali, zaka sami shayi 5-6 ko cokali 2. Wannan ya shafi hadawar fructose. Idan zamuyi magana game da monosaccharide na halitta, wanda aka samo a cikin 'ya'yan itace da' ya'yan itatuwa, to, rabo ya bambanta. Yawan masu izinin yau da kullun sun ƙunshi:
- 5 ayaba
- 3 apples
- Gilashin 2 na strawberries.
Yawan wuce haddi
Hanyar “hepatic” na shigar monosaccharide zuwa cikin jiki yana ƙara nauyin kai tsaye a kan gabobin da tsarin gaba ɗaya. Sakamakon na iya zama raguwa cikin damar sel su amsa insulin.
Matsaloli da ka iya yiwuwa sune:
- Hyperuricemia shine karuwa a cikin adadin uric acid a cikin jini, wanda zai iya haifar da ci gaban gout.
- Hauhawar jini da sauran cututtuka tare da haɓakar hawan jini.
- Rashin cututtukan hanta mara sa maye.
- Kiba mai yawa da rashin haihuwa a kan asalin ci gaban juriya na kwayoyin halittar jikin mutum wanda yake sarrafa sinadarin lipids.
- Rashin iko akan rashin jin daɗi - bakin kofa tsakanin yunwar da satiety yana canza iyakoki.
- Cututtuka na tsarin zuciya da jijiyoyin jini wanda ke haifar da yawan ƙwayoyin cuta da mai a cikin jini.
- Fitowar wani nau'in insulin-mai zaman kansa na kamuwa da cutar sankara a cikin mutum lafiyayye sakamakon raguwar jijiyoyin sel zuwa kwayoyin kumburi.
Misalai na amfani da abu
Ana amfani da monosaccharide mai dadi a cikin wurare da yawa:
- Dafa abinci - kamar yadda za a sanya masu dafa abinci da kayan zaki.
- Wasanni - don saurin dawo da jiki a yayin lokutan aiki na jiki da kuma motsa jiki sosai.
- Magunguna - don kawar da alamun cutar guba na ethyl. Gudanarwa cikin jijiyoyin jiki yana kara yawan kawar da giya, rage girman hadarin da akwai cutarwa.
Muhimmin aikin motsa jiki - alamomi don cin abinci na fructose
Menu na masu ciwon sukari
Misali na kayan gasa tare da ƙari na fructose, wanda zai roƙi ba kawai ga marasa lafiya da ciwon sukari mellitus ba, har ma ga danginsu.
Amma yanyanka curd buns
Don shirya kullu da ake buƙata:
- gilashin cuku gida;
- Kayan kwai
- 1 tbsp fructose;
- wani tsunkule na gishiri;
- 0,5 tsp soda, wanda dole ne a kashe tare da vinegar;
- gilashin buckwheat ko gari na sha'ir.
Dama gida cuku, dukan tsiya kwai, fructose da gishiri. Sanya soda da aka yanka a ciki sannan a hada komai. Zuba gari a cikin karamin rabo. Hannun buns na iya zama kowane nau'i da girma.
Kwakwalwar Oatmeal
Abubuwan da ke cikin Muhimmanci:
- Kofin ruwa;
- Kofin oatmeal;
- Kofin oatmeal ko gari na buckwheat;
- vanillin;
- 1 tbsp margarine;
- 1 tbsp fructose.
Fructose abu ne mai kyau da zazzage don yin burodin masu ciwon sukari
Ana haɗe ƙasa da oatmeal da margarine mai laushi. A hankali zuba ruwa da kuma knead da kullu na daidaiton uniform. Fructose, vanillin an kara kuma an sake hade su. Gasa a kan takardar yin burodi a cikin nau'i na ƙananan wuri har sai launin ruwan kasa. Kuna iya yin ado tare da cakulan duhu akan fructose, kwayoyi ko 'ya'yan itace bushe.
Fructose ingantaccen mai zaki ne, amma tabbataccen amincin sa yana ɓatarwa kuma yana buƙatar amfani da hankali, musamman ga mutanen da suke da "cuta mai daɗi."
