Contents
Lokacin bazara. Lokaci ne na rana, lokacin da irin waɗannan kamshi da ƙanshin 'ya'yan itatuwa da' ya'yan itatuwa suka yi fure, ƙudan zuma ke taruwa, suna tattara tsirrai da pollen. Honey, apples, inabi, pollen flower da wasu tushen amfanin gona sun ƙunshi, ban da yawancin bitamin da ma'adanai, irin wannan muhimmin ɓangaren abinci mai gina jiki kamar fructose.
Fructose mai wadataccen abinci:
Nuna kimanin kimanin a cikin 100 g na samfurin
Babban halaye na fructose
Fructose, ko 'ya'yan itace sukari, galibi ana samun sa a tsire-tsire masu ɗanɗano da abinci. Daga ra'ayi na sinadarai, fructose shine monosaccharide wanda yake wani ɓangare na sukrose. Fructose yana da zaƙi fiye da sukari sau 1.5 kuma ya ninka glucose sau uku! Yana daga cikin rukunin carbohydrates masu saurin narkewa, duk da cewa tsarin sa na glycemic (yanayin saurin sha daga jiki) ya ragu da na glucose.
A wucin gadi, ana samar da fructose daga gwoza sukari da masara.
An fi haɓaka samar da shi a Amurka da China. Ana amfani dashi azaman mai zaki a cikin samfuran da aka yi niyya don masu ciwon sukari mellitus. Ba a ba da shawarar ga mutane masu lafiya su yi amfani da shi a cikin nau'i mai mahimmanci ba, tun da fructose yana da siffofi masu yawa waɗanda ke haifar da damuwa tsakanin masu gina jiki.
Ana ci gaba da bincike don nazarin halayensa da gwada ikonsa don ƙara yawan ƙwayoyin mai a cikin jiki.
Bukatar yau da kullun don fructose
A kan wannan batun, likitoci ba su da baki ɗaya. Alkaluman daga 30 zuwa 50 na gram a kowace rana. Haka kuma, gram 50 a kowace rana galibi ana ba da umarni ne ga masu ciwon suga, waɗanda aka shawarce su da su rage ko kuma kawar da sukari gaba ɗaya daga amfaninsu.
Bukatar fructose yana ƙaruwa:
Ayyukan tunani da na jiki masu aiki, masu alaƙa da tsadar kuzari, na buƙatar sake cika kuzari. Kuma fructose da ke cikin zuma da kayan shuka na iya kawar da gajiya da ba wa jiki sabon karfi da kuzari.
Bukatar fructose ya ragu:
- Kiba yana da cikakkiyar takaddama ga jaraba ga abinci mai zaki;
- nishaɗi da ƙananan kuzari (ƙananan farashi);
- maraice da lokacin dare.
Narkar da fructose
Fructose yana shiga jiki ta hanyar sel hanta, wanda ke juyar da shi zuwa acid fatty. Ba kamar sucrose da glucose ba, fructose yana shiga jiki ba tare da taimakon insulin ba, don haka masu ciwon sukari ke amfani da shi kuma ana ba da shawarar a matsayin wani ɓangare na samfuran da suka dace don ingantaccen abinci.
Abubuwa masu amfani na fructose da tasirinsa a jiki
Fructose yana sautin jiki, yana toshe caries, yana samar da kuzari kuma yana motsa aikin kwakwalwa. A lokaci guda, jiki yana ɗaukar shi a hankali fiye da glucose kuma baya ƙara matakan sukari a cikin jini, wanda ke da tasiri mai amfani akan lafiyar tsarin endocrin.
Hulɗa da abubuwa masu mahimmanci
Fructose yana narkewa cikin ruwa. Hakanan yana hulɗa tare da wasu sugars, mai da kuma acid acid.
Alamun rashin fructose a jiki
Rashin kulawa, rashin hankali, damuwa da rashin kuzari ba tare da wani dalili ba na iya zama shaidar rashin zaƙi a cikin abincin. Wani nau'i mafi tsananin rashin fructose da glucose a cikin jiki shine ƙarancin jijiya.
Alamun wuce gona da iri a cikin jiki
- Wuce nauyi Kamar yadda aka ambata a baya, hanta ne ke sarrafa karin fructose a cikin mai mai, saboda haka ana iya adana shi “a ajiye”.
- Appetara yawan ci. Anyi imanin cewa fructose yana dankwafar da leptin na hormone, wanda ke sarrafa abincin mu, kuma baya nuna alamun ƙoshin lafiya ga kwakwalwa.
Abubuwan da ke shafar abubuwan cikin fructose na jiki
Fructose ba ya samar da jiki, kuma yana shiga cikin abinci. Bugu da ƙari, fructose, wanda ke fitowa kai tsaye daga samfuran halitta da ke ɗauke da shi, yana iya shiga jiki tare da taimakon sucrose, wanda idan ya shiga cikin jiki, ya rushe cikin fructose da glucose. Haka kuma a cikin tsaftataccen tsari a matsayin wani ɓangare na syrups na ketare (agave da masara), a cikin abubuwan sha daban-daban, wasu kayan zaki, abincin jarirai da ruwan 'ya'yan itace.
Fructose don kyau da lafiya
Ra'ayin likitoci game da fa'idar fructose yana da ɗan rikitarwa. Wasu sun yi imanin cewa fructose yana da fa'ida sosai, saboda yana hana haɓaka ɓoyayyen haƙora da plaque, baya ɗaukar nauyin pancreas kuma yana da daɗi fiye da sukari. Wasu suna jayayya cewa yana taimakawa ga kiba kuma yana haifar da gout. Amma duk likitocin sun yi baki ɗaya a cikin abu ɗaya: fructose, wanda ke ƙunshe cikin 'ya'yan itatuwa da kayan marmari daban -daban, kuma ana cinye shi gwargwado ga mutum, ba zai iya kawo komai ba illa fa'ida ga jiki. Ainihin, tattaunawar tana game da tasirin jikin fructose mai ladabi, wanda wasu ƙasashe masu ci gaba ke ɗauka.
Mun tattara mahimman bayanai game da fructose a cikin wannan kwatancin, kuma za mu yi godiya idan kuka raba hoton a kan hanyar sadarwar zamantakewa ko blog, tare da hanyar haɗi zuwa wannan shafin: