Nangona kunjalo, ukutyalwa kweziqhamo umzimba udinga iikhalori ezininzi kunokuba uziqule ngokwawo. Isizathu kukuba inkqubo yokukhipha iikhalori ezivela kule yokutya iyinkimbinkimbi kwaye, ngenxa yoko, umzimba uchitha amandla amaninzi kunokuba kuyimfuneko. Akufanele ukuba, ngokuqinisekileyo, udla kuphela oku kutya, kuba oku kuya kubangela ukungabikho kwezondlo eziyimfuneko ezifanelekileyo kwimpilo.
Iziqhamo eziphantsi kweekhalori zibandakanya: ii-apula, i-raspberries, i-cherries, iidiliya, i-kiwi, i-peach, i-strawberry, i-melon, i-apricot, i-mandarin, i-orange, i-lemon, i-grapefruit. Iziqhamo ze-caloric - i-banan, i-pear, i-chinan, i-melon, i-quince kunye nabanye.
Umxholo weekhalori kwezinye izithelo (kubalwa nge-100g.):
I-Lemon - 19 ithole.
I-Orange - 37 iikhalori;
I Cherry - 54 cal.
I-apula eluhlaza - iikhalori ezingama-41;
Amagilebhisi - 60 cal.
I-Mango - 57 ithole.
I-Peach - 45 cal.
Malina - 37 cal.
Bilberry - 57 ithole;
Amapricots - 49 itali.
Kulunge nini ukutya izithelo - ngaphambi okanye emva kokutya?
Xa udla iziqhamo ekuseni ngaphambi kokutya, zizalisa umzimba ngomlinganiselo omkhulu we-carbohydrate, ii-vithamini, amaminerali, i-acids ye-organic kunye nokuqhelanisa ukulinganisela kwe-pH. Sinikela ngoncedo lwabo emzimbeni wamanzi kunye ne-fiber, kusebenze amathumbu "ahlambulukileyo", ukuwacima naziphi na iindawo zokuhlala kunye nezidaka. Ukuba uyidla isithelo emva kokutya - umxholo we-suglygog ushukela kuwo uya kubuyiselwa umlinganiselo we-glucose emzimbeni. Umbane uya kubanceda bafumane iindleko zamandla. Ukunciphisa umngcipheko wokukhuluphala - kungcono ukutya iziqhamo ekuseni, kwixesha de de 12.
Abantu abaninzi banika iziqhamo, kuba umxholo we-fructose kuwo ubeka isantya esheshayo sokunciphisa umzimba. Ngokuqinisekileyo, ezininzi ze-fructose zingabangela ukugqithisa kwe-glycogen kwisibindi kwaye zifakwe njengamafutha. Ngakolunye uhlangothi, i-fibre kunye nezinye izondlo kwiziqhamo zinika inzuzo ngaphezu kweyiphi enye imveliso yokutya. Kwaye ekufumaneni izinto eziwuncedo kumsebenzi wendalo, injongo ekugqityiweyo imveliso! I-Fructose iyona mthombo oyintloko we-carbohydrates kwimifuno neziqhamo. Uninzi lwalo luqulethwe ngeentyantyambo zeectar, imbewu yezityalo kunye nobusi bezinyosi.
Yintoni i-fructose?
I-carbohydrate ingahlulwa ngamaqela amathathu: i-monosaccharides, i-oligosaccharides kunye ne-polysaccharides. Zonke i-carbohydrate ziseburhulumenteni kwaye zinempawu ezifanayo. Iimamolekyu zabo ziqulethwe izinto ezintathu: i-carbon, i-hydrogen kunye ne-oxygen. I-Monosaccharides (i-glucose kunye ne-fructose) zizinto ezingenambala zesikristalline, ziququzelele kalula emanzini kwaye ziyancwina. Ubumnandi bubangelwa ukuqokelela inani elikhulu lamaqela e-hydroxyl kwiamoleksi zazo. Xa zivutha, ziyanyibilika, zitshise kwaye ekugqibeleni zibe yimbangela yokuchithwa nokukhutshwa komphunga wamanzi.
Kwisithenjwa somzimba, i-fructose ibonakala njengezinto ezinomsoco ocolileyo kwaye zizinzileyo. I-Fructose inomlinganiselo ofanayo kunye nokulinganisa kunye nesisindo somlinganiselo njenge-glucose. I-Fructose kunye ne-glucose inokuvuthwa ngama-enzymes ahlukahlukeneyo. Ngokuxhomekeka kwindlela yokuvumba kungenza i-lactic acid, i-acetic acid, utywala. I-Fructose imnandi kabini njenge-glucose. Ufumana ingcono, kwanabantu abanesifo sikashukela. Ngoko ke, imiselweyo ezo zigulane.
I-fructose isebenza njani emzimbeni?
I-Fructose idala umxholo wobuxoki, okhokelela ekutheni ukutya kunye nokufumana ubunzima, ngokulandelanayo. Ubumnandi bayo buyi-1.4 ephakamileyo kuneshukela, kodwa akufanelekile umthwalo we-carbohydrate. Esemzimbeni womntu, i-fructose ilula ukugaya ngaphezu kweshukela omhlophe, kuba yinto elula yeekhemikhali. I-Fructose iyancipha ngokuthe ngcembe kuneglucose kwindlela yokugaya. Inxalenye enkulu yayo iguqulwa kwisibindi kwi-glycogen. I-Fructose ihambelana ngokufanelekileyo kwinkqubo yokuguqulwa kwaye ayifuni i-insulin yokufakela iseli. Yimveliso yokutya kwaye ibalulekile emzimbeni, ngokuyinxalenye, ngenxa yobumnandi bayo. Ngexabiso elincinci le-fructose, unako ukucofa ukutya kunye neziphuzo, unciphisa i-carbohydrates. Inkcazo ye-glycemic ye-fructose i malunga ne-30, kwaye ke ingakumbi ngokufanelekileyo kubantu abanesifo sikashukela.
Izifundo zibonise ukuba i-fructose iyanciphisa ukukhathazeka kwe-insulin emzimbeni, ifuthe i-metabolism yamafutha kuyo. Ezi zinguqu zandisa ingozi yesifo senhliziyo. Kwafunyaniswa ukuba ukusebenzisa i-fructose kukhuthaza ukuqokelela kwamafutha ngokubanzi malunga nezitho zangaphakathi kwaye kumlinganiselo omncinci uphatha amaqhosha angaphantsi. Oogqirha bathi i-fructose enkulu enxulumene nomxholo weoli ophezulu ungakhokelela ekumelana ne-leptin, ngoko kuya kuba nzima ukugcina umlinganiselo phakathi kokutya kokutya kunye neemfuno zamandla zomzimba. Ngokwezinye iingcali, i-fructose ngexesha lokusetyenziswa kweziqhamo kunye nemifuno kunokubangela ukuxhathisa i-leptin kubantu abanezempilo, kungakhathaliseki ukuba isiqhamo sineziqhamo.
I-Fructose yindawo engokwemvelo yentshukela. Ukuphunyiswa ngumzimba ngokupheleleyo kwaye, njengokweshukela oqhelekileyo, kunika amandla. Ngokuqhelekileyo kuthathwa njengekhuselekile, kodwa, ngelanga-iikhalori.
Inzuzo yefructose
- Iipesenti ezingama-30% ezingaphantsi kweeshukela;
- Inesiphumo esincinci kwishukela legazi, elamkelekileyo kwizigulane ezineesifo sikashukela;
- I-Fructose yenye yezinto ezincinci zokunambitheka ezingenayo i-conservatives kwaye, ngoko ke, isetyenziselwa ukulungiselela i-jabe ne-jams. Ukuba iswekile eqhelekileyo ithathelwa indawo yi-fructose, ke ukubhaka kudla ixesha elide liluhlaza kwaye luchule.
- Ukukhawuleza ukuphuka kotywala egazini.
Iingxaki zefructose
- Ubungakanani obukhulu bunokunyusa umngcipheko wezifo ze-cardiovascular disease (i-dose ekhuselekile - engekho ngaphezu kwe-30-40 g ngosuku);
- Udala umxholo wobuxoki, obangela ukuba kuvele ubunzima obunzima;
- Ukukhawulezisa inkqubo yokuguga - ngokutsho kwesifundo ngabaosayensi be-Israel kwiimicebe.
- Ukutya okuphezulu kwe-fructose kunokukhokelela ekunyamezelweni kwe-glucose ukunyamezela kunye nokukhubazeka kwe-insulin. Ezi zombini izifo ezixhatshazwayo ezinxulumene nokuxhatshazwa kwe-insulin kwaye zinokuchaphazela ukuphuhliswa kwesi sifo.
- I-Fructose inokubangela ukunyanzeliswa kwe-sugar-resistant-tolerance to fruit fruit. Esi sifo umntu akanakudla iziqhamo kunye nemifuno kuwo onke, kunye nokusela iziphuzo ngesiseko.
Emva kokuba ufunde ukuba ushukela uqule iziqhamo, unokwenza ukutya kwakho okunempilo.
Zingaphi i-fructose kwiziqhamo ezahlukahlukeneyo (iziqhamo eziqhelekileyo)
I-Pear - 11 g;
I-Orange - 6 g;
Iqela lama cherries - 8 g;
Apple - 7 g;
Isiqhamo sezidiliya (250 g.) - 7 g;
Isiqwenga se-watermelon - 12 g;
I-Peach - 5 g;
Iibhola ezinama-raspberries (250 g.) - 3 g;
Iifutshane ze-blueberries (250 g.) - 7 g;
Ikomityi yeinaninate ecocekileyo (250 g.) - 7 g;
I-Nectarine - 5 g;
Kiwi - 3 g;
I-Melon (malunga ne-1 kg) - 22 g;
Iintlobo zee-strawberries (250 g.) - 4 g;
Banana - 9 gr.
Inxalenye ephambili ye-fructose ixanduva lwe-metabolism kwisibindi. Kulapho iguqulwa ibe yi-glucose derivatives kwaye igcinwe ngendlela ye-glycogen. Ubuchule besibindi sokuguqula i-fructose bukhuni kakhulu, kwaye oku kulungile kuba xa iqala ukuguqula kwizinga eliphezulu, lingaguqulelwa kwiinqatha. Oku kufaneka kubantu abanamaqondo aphakamileyo e-lipid egazini okanye ngezinga eliphezulu lokukhuseleka kwe-insulin.
Umgangatho we-fructose egazini awuxhomekeke ngqo kwi-balance balance. Isiqulatho sawo asibanga ukwanda ngokukhawuleza kumanqanaba eshukela egazi. Kwaye oku kubaluleke kakhulu, ngakumbi kubantu abanesifo sikashukela. Kodwa ngakolunye uhlangothi, inani elikhulu le-fructose lingakhokelela ekubutheni kwamafutha amaninzi. Kukho iingxaki ezinxulumene nokutya okuphezulu kwe-fructose. Enye yazo inokwenzeka ukuphelisa ukutshatyalaliswa kwayo. Ihlala iqokelela emathunjini, kodwa ayigcinwanga. Ngenxa yoko-isisu esiswini, ukunyamezela, isisu esicasulayo. Kukholelwa ukuba abantu abangama-30-40% baneengxaki ezinjalo. Kukho abantu abanentlonelo abangakwazi ukufumana izityalo zeshukela (fructose) ngokubanzi. Ukusetyenziswa ngokugqithisileyo kweziqhamo kungakhokelela ekuhambeni kwesisu esiswini, intlungu kunye nesifo sohudo.
I-Fructose ayibangeli ukukhululwa kwe-insulin kunye ne-leptin-hormones enceda ukunqanda ukutya, kwaye ayivimbeli ukubunjwa kwamahomoni avuselela indlala. Ngoko ke, sithetha ukuba ukusetyenziswa kwayo okungalawulwayo kubangela ukuba uzuze umzimba.
Kuphosakeleyo ukucinga ukuba kufuneka siyeke ukutya izityalo nemifuno. Yonke into ekhankanywe apha ngomonakalo we-fructose inengqiqo kuphela xa ikhulu kakhulu. Ukusetyenziswa kweziqhamo imihla ngemihla kwiindawo ezinkulu kunokudala ukungalingani kwamandla, kwaye kunokubangela ukuba kuthiwa "ukungabikho komonde".
Sonke siyazi ukuba ushukela oqhelekileyo unobungozi empilweni, leyo (ngaphandle kwesizathu) idla ngokuba "ukufa okumhlophe." Nangona kunjalo, izazinzulu zixwayisa ukuba i-fructose ayisoloko ikhuselekile kuphela, kodwa ibenokuba yingozi nakakhulu emzimbeni. Kungenxa yokuba ngokusebenza, ininzi yethu idla ukutya kuphela kunye nabatshintshi abatshatshayo, njengaloo "festile" kungekudala. Ngaloo ndlela, izinga le-fructose egazini likhululekile, isibindi asinakuhlangabezana nokucutshungulwa kwe-fructose kwaye umzimba uyaqala ukunqanda. Kule minyaka engama-30 edlulileyo, abakhiqizi batshintsha ngokunyanisekileyo iswekile evamile kunye nabangeneleli beeshukela - i-fructose, enezela kwimveliso yesiraphu yengqolowa, eyenziwa kwikhostarch ngenxa yeenkqubo ezininzi zoshishino. Amandla ayo okwandisa amandla kunye nokuthabatha kwemveliso isetyenziselwa ukuveliswa kwemveliso yeenkampani ezinkulu kakhulu iimveliso zazo lidliwe emhlabeni jikelele ngobuninzi. Ukongezelela, isiraphu yengqolowa iphucula umgangatho kunye nekhenkce yeemveliso zeebhaka kunye kwaye isetyenziselwa ukulungiselela iinqayi, i-cookies, ii-cookies, ukutya okutya kwasekuseni. Ukongezelela, isiraphu yengqolowa ixabiso elincinci kunomveliso wezinye izithako, kwaye ngoko ke zikhetha. Kwigama-fructose, elithengiswa kwiivenkile-kude kude noshukela, olufumaneka kwiziqhamo. Ifunyanwa ngeteknoloji ebonakalayo yokucwangcisa iifatate okanye i-cornstarch kunye neyeza ezongezelelweyo zonyango. Ekugqibeleni, kuvela "isiqhamo" esifanayo, esetyenziselwa ukutya nokusela ezininzi.
Umbuzo uvame ukucelwa ukuba: "Ukuba ndifuna ukunciphisa umzimba, ngaba kufuneka ndilahle iziqhamo?" Abanomdla kunye nabanomdla abanomdla bazimisela ngokuqinile ukukhusela ukusetyenziswa kweziqhamo njengomkhiqizo onomxholo weoli. Abanye basebenzisa le micimbi kakhulu. Akukho ndlela echanekileyo yokusetyenziswa rhoqo kwesiqhamo. Isiphelo: kunceda ukutya iziqhamo kunye nemifuno, njengoko ziqulethe i-sugar and sugar value, kodwa zifanele zisetyenziswe ngokukhawuleza, ngelixa ziqwalasela i-regimen efanelekileyo yokutya.