Fructose mai monosaccharide ne. Yana da sauƙin carbohydrate wanda aka samo a cikin berries, 'ya'yan itatuwa da zuma. Fructose yana da bambance-bambance da yawa dangane da sauran carbohydrates.
Tunda yake mai sauƙin carbohydrate, ya bambanta da hadaddun waɗanda suke cikin abun da ke ciki kuma asalinsa ne yawancin disaccharides kuma mafi cakuda polysaccharides.
Bambanci daga wasu carbohydrates
Tare da wani abu mai suna monosaccharide da ake kira glucose, siffofin fructose na sucrose, wanda ya ƙunshi 50% na waɗannan abubuwan.
Menene bambanci tsakanin sukari na fructose da glucose? Akwai ƙa'idodi da yawa don rarrabe waɗannan ƙananan carbohydrates guda biyu.
Tebur bambance-bambance:
| Bambancin rarrabuwa | Fructose | Glucose |
|---|---|---|
| Yawan narkewar ciki | Kadan | Babban |
| Yawan kwalliya | Babban | Thanasa da fructose |
| Dadi | Babban (sau 2.5 sama da idan aka kwatanta da glucose) | Kadan mai dadi |
| Penetration daga jini zuwa sel | Kyauta, wanda yafi kyawun adadin shigar azzakari cikin sel | Yana shiga daga jini cikin sel kawai tare da shiga cikin insulin na hormone |
| Yawan canza mai | Babban | Thanasa da fructose |
Abun yana da bambance-bambance daga sauran nau'ikan carbohydrates, ciki har da sucrose, lactose. Ya fi sau 4 sau da yawa fiye da lactose da sau 1.7 sun fi gamsuwa da nasara, wanda daga ciki ake ɗaukar su. Abun yana da ƙananan adadin kuzari idan aka kwatanta da sukari, wanda ke sa ya zama mai daɗi mai kyau ga masu ciwon sukari.
Sweetener yana daya daga cikin abubuwanda ke amfani da carbohydrates, amma sel hanta ne kadai zasu iya aiwatar da shi. Abubuwan da suke shiga hanta suna canza shi ta zama mai kitse.
Amfani da ɗan adam na fructose bai cika daidai ba, kamar yadda yake faruwa tare da sauran ƙwayoyin carbohydrates. Excessaukar nauyin shi a cikin jiki yana haifar da kiba da cututtukan da ke da alaƙa da tsarin zuciya.
Abun ciki da adadin kuzari
Abubuwan da ke cikin abun ya hada da kwayoyin halittar masu zuwa:
- hydrogen;
- carbon;
- oxygen.
Abubuwan da ke cikin kalori na wannan carbohydrate suna da yawa sosai, amma idan aka kwatanta da sucrose, yana da karancin adadin kuzari.
100 grams na carbohydrate yana dauke da adadin kuzari 395. A cikin sukari, abun da ke cikin kalori shine ɗan ƙaramin ƙima kuma ya kai kimanin adadin kuzari 400 a cikin 100 gram.
Ragewa a hankali a cikin hanji yana ba ku damar yin amfani da kayan a hankali a maimakon sukari a samfura don masu ciwon sukari. Yana ba da gudummawa kaɗan ga samar da insulin.
Ana ba da shawarar mutanen da ke da ciwon sukari don cinye ba fiye da 50 g na wannan monosaccharide kowace rana a matsayin mai zaki.
A ina yake ƙunshe?
Abinda yake a cikin samfuran masu zuwa:
- zuma;
- 'ya'yan itace
- berries;
- kayan lambu
- wasu amfanin gona na hatsi.
Kudan zuma yana daya daga cikin shugabanni a cikin wannan sinadarin na carbohydrate. Samfurin ya ƙunshi 80% daga gare ta. Jagora a cikin abubuwan da ke cikin wannan carbohydrate shine syrup masara - a cikin 100 g na samfurin ya ƙunshi 90 g na fructose. Sake mai narkewa ya ƙunshi kusan 50 g na kashi.
Jagora tsakanin 'ya'yan itatuwa da berries a cikin abubuwan monosaccharide a ciki shine ranar. 100 g na kwanakin sun ƙunshi fiye da 31 g na abu.
Daga cikin 'ya'yan itatuwa da berries, masu arziki a cikin abu, sun fito (da 100 g):
- ɓaure - fiye da 23 g;
- blueberries - fiye da 9 g;
- inabi - kusan 7 g;
- apples - fiye da 6 g;
- persimmon - fiye da 5.5 g;
- pears - sama da 5 g.
Musamman ma arziki a cikin carbohydrate innabi irin raisins. An lura da mahimmancin kasancewar monosaccharide a cikin aikin jan jini. Ana samun adadi mai yawa a cikin raisins da bushe apricots. Asusun farko na 28 g na carbohydrate, na biyu - 14 g.
A cikin kayan lambu da yawa mai daɗi, wannan kashi kuma yana nan. A cikin ƙaramin abu, monosaccharide yana cikin fararen kabeji, ana lura da ƙaramin abun ciki a cikin broccoli.
Tsakanin hatsi, shugaba a cikin abubuwan da sukari na fructose shine masara.
Menene wannan carbohydrate? Mafi yawan zaɓuɓɓukan da aka fi dacewa sune daga masara da beets na sukari.
Bidiyo akan kaddarorin fructose:
Amfana da cutarwa
Menene amfanin fructose kuma yana da lahani? Babban fa'ida shine asalinsa na asali. Tana da tasiri sosai a jikin mutum idan aka kwatanta da sucrose.
Amfanin wannan carbohydrate sune kamar haka:
- Yana da tasirin tonic a jiki;
- rage haɗarin lalata haƙori;
- sakamako mai amfani kan ayyukan kwakwalwar mutum;
- ba ya ba da gudummawa ga haɓaka mai yawa a cikin yawan sukarin jini da bambanci da glucose;
- yana da tasirin ƙarfafawa akan tsarin endocrine gabaɗaya;
- yana karfafa tsarin garkuwar jiki.
Monosaccharide yana da ikon cire kayan lalata giya da sauri a jiki. A saboda wannan dalili, ana iya amfani dashi azaman magani don sakewa.
An bar shi cikin sel hanta, monosaccharide yana sarrafa giya zuwa metabolites waɗanda basa cutar da jiki.
Monosaccharide a lokuta mafi ƙaranci yana haifar da rashin lafiyan halayen mutane. Wannan shi ne ɗayan mafi ƙarancin nau'ikan carbohydrates.
Abubuwan da ke cikin jiki na carbohydrates suna ba da damar amfani dashi azaman abin kiyayewa. Baya ga iyawar rage kuzarin abinci, fructose yana riƙe launinta da kyau. Yana narkewa da sauri kuma yana riƙe da danshi da kyau. Godiya ga wannan, monosaccharide yana riƙe ɗanɗanon abinci na dogon lokaci.
Fructose, wanda aka yi amfani dashi a matsakaici, baya cutar da mutum.
Carbohydrate zagi na iya haifar da lahani ga lafiya ta hanyar:
- rashin aiki na hanta har zuwa faruwar rashin hanta;
- haɓaka rashin haƙuri ga wannan abun;
- cuta na rayuwa wanda ke haifar da kiba da cututtuka;
- ci gaban anemia da ƙasusuwa masu rauni sakamakon mummunan tasirin da ke tattare da ƙwayar carbohydrate akan ɗaukar jan ƙarfe ta jiki;
- ci gaban cututtukan zuciya, da lalata kwakwalwa daga akasarin matakan cholesterol a cikin jini da yawan kiba a jikin mutum.
Fructose yana tsokanar abinci mara amfani. Yana da tasiri mai hana aiki akan leptin na hormone, wanda ke haifar da jin cikakken ciki.
Mutum ya fara cinye abinci mai dauke da babban sinadarin wannan sinadarin fiye da yadda za'a iya aunawa, wanda ke kai shi ga samar da kitsen dake jikinsa.
A ƙarshen wannan aikin, kiba yana haɓakawa kuma yanayin lafiyar yana ƙaruwa.
Saboda wannan, ba za a iya ɗaukar fructose cikakkiyar carbohydrate mai lafiya ba.
Shin yana yiwuwa ga masu ciwon sukari?
An kwatanta shi da ƙananan glycemic index. Don wannan, ana iya ɗauka ta hanyar mutanen da ke da ciwon sukari. Yawan fructose da aka cinye kai tsaye ya dogara da nau'in ciwon sukari a cikin haƙuri. Akwai bambanci tsakanin tasirin monosaccharide akan jikin mutumin da ke fama da nau'in 1 da nau'in ciwon sukari na 2.
Zai fi dacewa da amfani ga marasa lafiya da masu ciwon sukari na 1, tunda suna da cututtukan hawan jini. Wannan carbohydrate don aiki ba ya buƙatar babban adadin insulin, ba kamar glucose ba.
Carbohydrate baya taimaka wa marasa lafiyar da suka rage matakan sukari jini yayin jiyya. Monosaccharide ba zai iya amfani da su ba daga baya na hypoglycemia.
Yin amfani da sukari na fructose a cikin marasa lafiya da masu ciwon sukari na 2 suna buƙatar kulawa sosai. Sau da yawa irin wannan cuta tana tasowa a cikin mutane masu kiba, kuma sukari na fructose yana tsokanar abinci da ba a sarrafawa da kuma samar da mai ta hanta. Lokacin da marasa lafiya suke amfani da abinci tare da sukari na fructose sama da al'ada, lalacewa cikin lafiya da bayyanar rikitarwa mai yiwuwa ne.
Wadannan shawarwari masu zuwa dole ne a kiyaye:
- mutanen da ke da nau'in ciwon sukari na 1 ana ba su izinin ci kowace rana na 50 g na monosaccharide;
- 30 g kowace rana ya isa ga mutanen da ke da nau'in cuta na 2, la'akari da kulawa da kulawa koyaushe;
- Ana ba wa marasa lafiya masu kiba nauyin rage girman shan kwayoyi.
Rashin yin biyayya ga tsarin fructose na sukari yana haifar da bayyanar rikice rikicewar rikice-rikice a cikin masu ciwon sukari a cikin gout, atherosclerosis, da cataracts.
Mai haƙuri ra'ayi
Daga sake dubawar masu ciwon sukari waɗanda ke cinye fructose a kai a kai, ana iya yanke hukunci cewa ba ya haifar da jin daɗin cikawa, kamar yadda yake faruwa tare da Sweets na yau da kullun tare da sukari, kuma an lura da babban farashinsa.
Na sayi fructose a cikin nau'i na sukari. Daga cikin pluses, Na lura cewa yana da tasirin tashin hankali kaɗan akan enamel hakori, sabanin sukari mai sauƙi, kuma yana da tasiri mai amfani ga fatar. Daga cikin minuses, Ina so in lura da farashin kayan masarufi da rashin jikewa. Bayan na sha, Ina son sake shan shayi mai zaki.
Rosa Chekhova, shekara 53
Ina da ciwon sukari na 1 Ina amfani da fructose a madadin sukari. Yana ɗan ɗanɗano dandano na shayi, kofi da sauran abubuwan sha. Ba sosai saba dandano. Da ɗan tsada kuma ba mai wadatarwa zuwa jikewa.
Anna Pletneva, 47 years old
Na daɗe ina amfani da fructose maimakon sukari kuma na kasance ina amfani dashi - Ina da nau'in ciwon sukari guda 2. Ban lura da bambanci sosai game da dandano da dandano na sukari talakawa ba. Amma yana da aminci. Da amfani ga yara ƙanana, kamar yadda yake kare haƙoran su. Babban hasara shine babban farashin idan aka kwatanta da sukari.
Elena Savrasova, shekara 50
