Noma kunjalo, ngokugaya izithelo umzimba udinga ukhalori olungaphezulu kunokuzihlanganisa. Isizathu siwukuthi inqubo yokukhipha ama-khalori avela kulezi zokudla kunzima futhi, ngenxa yalokho, umzimba uchitha amandla amaningi kunesidingo. Akufanele neze, udle lokhu kudla kuphela, ngoba lokhu kuzoholela ekungabikho kwezakhi ezidingekayo eziholela empilweni.
Izithelo ezincane zekhalori zihlanganisa: ama-apula, ama-raspberries, ama-cherries, amagilebhisi, ama-kiwi, i-peach, i-strawberry, i-melon, i-apricot, i-mandarin, i-orange, i-lemon, i-grapefruit. Izithelo zekhalori - i-banana, i-pear, i-ananas, i-melon, i-quince kanye nabanye.
Okuqukethwe kwamakhalori kwezinye izithelo (kubalwa nge-100g.):
I-Lemon - ithole eli-19;
I-Orange - amakholori angu-37;
I-Cherry - 54 ikhi.
I-apula eluhlaza - amakholori angu-41;
Amagilebhisi - ikhalenda engama-60;
I-Mango - ikhalenda engu-57;
I-Peach - 45 ikhal.
UMalina - 37 k.
Bilberry - 57 cal.;
Ama-apricots - ama-cal.
Kungcono nini ukudla izithelo - ngaphambi noma ngemuva kokudla?
Uma udla izithelo ekuseni ngaphambi kokudla, zigcwala umzimba ngesamba esikhulu sama-carbohydrate, amavithamini, amaminerali, ama-acids e-organic futhi evumela ukulinganiswa kwe-pH. Sithumela ngosizo lwabo emzimbeni amanzi kanye ne-fiber, kusebenze amathumbu "avila", ukuwasusa kunoma yikuphi izinsalela nezidumbu. Uma udla izithelo ngemuva kokudla - okuqukethwe kwe-ushukela we-glycogen kuzo kuzobuyisela ukulinganisa kwe-glucose emzimbeni. I-liquid izobasiza ukuba bathole izindleko zamandla. Ukuze unciphise ingozi yokukhuluphala - kungcono udle izithelo ekuseni, esikhathini sokufika kuze kube ngu-12 ebusuku.
Abantu abaningi bashiya izithelo, ngoba okuqukethwe kwe-fructose kuzo kubeka isisindo esisheshayo sesisindo esiphezulu. Yiqiniso, eziningi ze-fructose zingabangela ukudlula ngokweqile kwe-glycogen esibindi futhi zifakwe njengamafutha. Ngakolunye uhlangothi, i-fiber nezinye izakhi ezitshalweni zinikeza inzuzo enkulu kunanoma yimuphi omunye umkhiqizo wokudla. Futhi ekutholeni izinto eziwusizo emsebenzini womzimba, umgomo uwukudla imikhiqizo! I-Fructose ingumthombo omkhulu wama-carbohydrate emifino nezithelo. Iningi lalo liqukethe izimbali zama-nectar, imbewu yezitshalo kanye noju lwezinyosi.
Kuyini i-fructose?
Ama-carbohydrate angahlukaniswa ngamaqembu amathathu: i-monosaccharides, i-oligosaccharides ne-polysaccharides. Wonke ama-carbohydrate asezingeni eliqinile futhi abe nezimfanelo ezifanayo. Ama-molecule abo aqukethe izinto ezintathu: i-carbon, i-hydrogen ne-oxygen. I-Monosaccharides (i-glucose ne-fructose) yizinto ezingenambala zesikristalline, kalula ziqubuthe ngamanzi futhi zithande ukunambitheka. Ubumnandi bubangelwa ukuqoqwa kwenqwaba yamaqembu e-hydroxyl emaqenjini awo. Uma ushukuthele, ziyancibilika, zishise futhi ekugcineni zibe imbangela yokusebenzisana nokukhishwa kwamanzi.
Ekubhekiseni ngokomzimba, i-fructose ibonakala njengento enesinambitheka esiphundu futhi isetshenziselwa utshwala. I-Fructose inomumo ofanayo wokulinganisa nokulinganisa kanye nesisindo samangqamuzana njenge-glucose. I-Fructose ne-glucose ingavotshwa yi-enzyme ehlukahlukene. Kuye ngohlobo lokuvutshelwa kungakhipha i-lactic acid, i-acetic acid, utshwala. I-Fructose iphindwe kabili njenge-glucose. Ubamba kahle, ngisho nabantu abanesifo sikashukela. Ngakho-ke, kunqunywe iziguli ezinjalo.
I-fructose isebenza kanjani emzimbeni?
I-Fructose idala umqondo wamanga wendlala, okuholela ekudleni kokudla nokunciphisa umzimba, ngokulandelana. Ubumnandi bayo buyi-1.4 izikhathi eziphakeme kunoshukela, kodwa akufanelekile umthwalo we-carbohydrate. Emzimbeni womuntu, i-fructose ilula ukugaya ukwedlula ushukela omhlophe, ngoba i-chemical compound elula. I-Fructose ithathwa kancane kancane kune-glucose emgqumeni wokugaya. Ingxenye enkulu yayo iguqulwa esibindi ibe yi-glycogen. I-Fructose ifakwe ngokuphumelelayo kwinqubo yokuguqulwa futhi ayidingi i-insulin ye-cell uptake. Umkhiqizo wokudla futhi ubalulekile emzimbeni, ikakhulukazi, ngenxa yobumnandi bawo. Ngamanani amancane e-fructose, ungakwazi ukunambitheka ukudla nokuphuza, ukunciphisa ukudla kwama-carbohydrates. Inkomba ye-glycemic ye-fructose ingaba ngu-30, ngakho-ke iyafaneleka kakhulu kubantu abane-diabetes.
Ucwaningo luye lwabonisa ukuthi i-fructose iyanciphisa i-insulin ukuzwela emzimbeni, iyathinta umfutho wezinhlamvu kuwo. Lezi zinguquko zandisa ingozi yesifo senhliziyo. Kutholakale ukuthi ukusetshenziswa kwe-fructose kukhuthaza ukuqoqwa kwamafutha ikakhulukazi ezungeze izitho zangaphakathi futhi kancane kancane kuthinta izingqimba ezingaphansi. Odokotela bathi inani elikhulu le-fructose elihambisana nokuqukethwe okukhulu kwamafutha kungaholela ekumenikeleni i-leptin, ngakho-ke kuyoba nzima ukugcina ukulinganisela phakathi kokudla kokudla kanye nezidingo zamandla zomzimba. Ngokwezinye izazi, i-fructose ngenkathi ukusetshenziswa kwezithelo nemifino kungabangela ukumelana ne-leptin kubantu abanempilo, kungakhathaliseki ukuthi isithelo sidliwa kanjani.
I-Fructose ingumsizi wemvelo ushukela. Ukugcoba umzimba ngokuphelele, futhi, njengokweshukela ovamile, kunika amandla. Ngokuvamile kubhekwa njengokuphephile, kodwa, ngeshwa - amakholori.
Izinzuzo ze-fructose
- Amakhilomitha angama-30% angaphansi kweshukela;
- Unomthelela omncane ekushukela kwegazi, okuyinto eyamukelekayo kwabanye abagulayo abane-diabetes mellitus;
- I-Fructose ingenye yezinambitha ezimbalwa ezingenayo izidakamizwa futhi, ngenxa yalokho, isetshenziselwa ukulungisa imifino yesifo sikashukela kanye ne-jams. Uma ishukela evamile ishintshwa yi-fructose, ke ukubheka kuqhubeka isikhathi eside futhi kuluhlaza.
- Ukusheshisa ukuphuza kotshwala egazini.
Izinkinga ze-fructose
- Ngezikhulu eziningi kungandisa ingozi yezifo zenhliziyo (umthamo ophephile - awukho ngaphezu kuka-30-40 g ngosuku);
- Idala umqondo wamanga wamandla, okwenza ukuba kuvele isisindo esiningi;
- Iphuthumisa inqubo yokuguga - ngokusho kocwaningo olwenziwa ososayensi base-Israel emagundwini.
- Ukudla okuphezulu kwe-fructose kungabangela ukubekezelelana kwe-glucose nokukhubazeka nokuphikisana kwe-insulin. Zombili lezi zinkinga zemithi zihlotshaniswa nokukhipha i-insulin futhi zingathinta ukuthuthukiswa kwesifo.
- I-Fructose ingabangela ukungezwani komzimba okuqinile - ukungabekezelelani neshukela lesithelo. Ngalesisifo umuntu akakwazi ukudla izithelo nemifino nhlobo, kanye nokuphuza iziphuzo ngesisekelo sabo.
Njengoba ufunde ukuthi ushukela uqukethe izithelo, ungakha ukudla kwakho okunempilo.
Ziningi kangakanani izithelo ezihlukahlukene (izithelo zobukhulu obuphakathi)
Iphakathi kwe - 11 g;
I-Orange - 6 g;
Bunch of cherries - 8 g;
Apple - 7 g;
Iqembu lamagilebhisi (250 g.) - 7 g;
Isigaba samakhabezi - 12 g;
I-Peach - 5 g;
A ambalwa raspberries (250 g.) - 3 g;
Ambalwa ama-blueberries (250 g.) - 7 g;
Ikomishi lephayinaphu eliqoshiwe (250 g.) - 7 g;
I-nectarine - 5 g;
I-Kiwi - 3 g;
I-Melon (cishe ngo-1 kg) - 22 g;
A ambalwa strawberries (250 g.) - 4 g;
Banana - 9 gr.
Ingxenye eyinhloko ye-fructose inesibopho se-metabolism esibindi. Lapha liguqulwa libe yizicucu ze-glucose futhi ligcinwe ngendlela ye-glycogen. Ikhono lesibindi lokuguqula i-fructose livinjelwe kakhulu, futhi lokhu kuhle ngoba lapho iqala ukuguqulwa ngamanani aphezulu, ingashintshwa ibe ngamafutha. Lokhu kuvamile kubantu abanamazinga aphezulu e-lipid egazini noma ngezinga eliphakeme lokumelana ne-insulin.
Izinga le-fructose egazini alixhomeki ngokuqondile ebhalansi ye-hormonal. Okuqukethwe kwalo akubanga ukwanda okusheshayo emazingeni kashukela egazini. Futhi lokhu kuhlanganisa okukhulu, ikakhulukazi kubantu abanesifo sikashukela. Kodwa ngakolunye uhlangothi, inani elikhulu le-fructose lingabangela ukuqoqwa kwamafutha amaningi. Kunezinkinga ezihlobene nokudla okuphezulu kwe-fructose. Omunye wabo kungenzeka ukuthi uqede ukuhlakazeka kwawo. It namanje iqoqa emathunjini, kodwa ayigciniwe. Ngakho-ke isisu esinamandla, i-flatulence, isisu esidabukisayo. Kukholelwa ukuthi abantu abangu-30-40% banezinkinga ezinjalo. Kukhona nabantu abaningi abazwelayo abangakwazi ukufaka ushukela wezithelo (fructose) ngokujwayelekile. Ukusetshenziswa ngokweqile kwezithelo kungabangela ukuphazamiseka esiswini, ubuhlungu kanye nesifo sohudo.
I-Fructose ayibangele ukukhululwa kwe-insulin nama-hormone e-leptin ayasiza ekunciphiseni ukudla, futhi akuvimbeli ukwakheka kwamahomoni avuselela indlala. Ngakho-ke, sisho ukuthi ukusetshenziswa kwayo okungalawuliwe kunomthelela ekuzuzeni isisindo.
Akulungile ukucabanga ukuthi kufanele siyeke ukudla izithelo nemifino. Konke okushiwo lapha mayelana nomonakalo we-fructose kunengqondo kuphela uma kukhulu kakhulu. Ukusetshenziswa kwezithelo nsuku zonke ezingxenyeni ezinkulu kungabangela ukungalingani kwamandla, futhi kungabangela okuthiwa "ukungabi nokubekezelelana kwe-fructose".
Sonke siyazi ukuthi ushukela ovamile uyingozi empilweni, okungukuthi (ngaphandle kwesizathu) uvame ukubizwa ngokuthi "ukufa okumhlophe." Kodwa-ke, ososayensi baxwayisa ngokuthi i-fructose ivame ukuphepha kuphela, kodwa ingabangela ngisho nokulimala komzimba. Ngoba ngokwenza, iningi lethu lisidla ukudla kuphela nabashintshi abayishukela, njengale "imfashini" maduzane. Ngakho-ke, izinga le-fructose egazini likhululekile, isibindi asihambisani nokucutshungulwa kwe-fructose nomzimba uqala ukwenqaba. Eminyakeni engama-30 edlule, abakhiqizi bafaka kancane kancane ushukela ovamile noshukela abashintshayo - i-fructose, enezela ekukhiqizeni isiraphu yamagilebhisi, okwenziwa kusuka e-cornstarch ngenxa yezimboni eziningi zezimboni. Ikhono layo lokukhulisa amandla nokunethezeka kwemikhiqizo lisetshenziselwa ukukhiqizwa kwezimboni zezinkampani ezinkulu kakhulu ezemikhiqizo yazo idliwe emhlabeni wonke ngobuningi. Ukwengeza, isiraphu yesikolweni ithuthukisa ikhwalithi kanye nambitheka yemikhiqizo yokubhaka futhi isetshenziselwa ukulungiselela amaqebelengwane, amakhekhe, amakhukhi, okusanhlamvu kwasekuseni. Ngaphezu kwalokho, isiraphu yamabele ishibhile kakhulu kunokukhiqizwa kwamanye ama-sweeteners, ngakho-ke ayethanda. Ngelinye igama - fructose, elidayiswa ezitolo - lide kakhulu noshukela, elitholakala ezitshalweni. Itholakala ngokucubungula kwezobuchwepheshe ngamazambane noma ama-cornstarch kanye nokwelapha okwengeziwe kwamakhemikhali. Ekugcineni, kuvela "isithelo" esifanayo, esetshenziselwa ukudla nokuphuza okuningi.
Umbuzo uvame ukubuzwa: "Uma ngifuna ukunciphisa umzimba, ingabe kufanele ngidele izithelo?" Abadla ukudla okunomsoco kanye nabathandi bempilo baqina ngokuqinile ekuvikeleni ukusetshenziswa kwezithelo njengomkhiqizo onokuqukethwe kwe-zero fat. Abanye basebenzisa le mikhiqizo kakhulu kakhulu. Ayikho indlela eqondile yokusetshenziswa kwesithelo njalo. Isiphetho: kuyasiza ukuba udle izithelo nemifino, ngoba iqukethe ishukela ekhishwa kalula, kodwa kufanele isetshenziswe ngokulinganisela, ngenkathi igcina uhlelo olufanele lokudla kanye nemidlalo.