Bw'olya ekyokunywa ekiwooma ekiguliddwa mu dduuka, ekitundu kya keeki, oba emmere ey'akawoowo, olowooza nti, "Oh, kino kijjudde ssukaali ... nja kugejja"? Naddala ennaku zino, bw'owulira erinnya "Fructose," abantu bangi balowooza nti kino kye kisinga okuvaako omugejjo. Kale, ddala fructose eno era esangibwa mu bibala, mubi eri emibiri gyaffe? Leero, ka twogere ku bituufu oba ebitali bituufu mu mboozi eno.
Okusookera ddala, fructose kye ki?
Mu ngeri ennyangu, fructose kika kya ssukaali. Kisangibwa mu butonde mu mmere yaffe. Lowooza ku kibala ekiwooma ky’olya, oba akatono ku mubisi gw’enjuki ... ebintu bino byonna birimu ekirungo kya fructose.
Naye obuzibu si ku fructose yokka esangibwa mu butonde. Fructose era asangibwa mu kiwoomerera "High-Fructose Corn Syrup ," ekikozesebwa mu mmere n'ebyokunywa bingi mu maduuka. Kino kiyinza okutuviirako okugattako ekirungo kya fructose ekingi mu mibiri gyaffe mu butamanya.
Bino bye bimu ku bifo ebisinga okusangamu ekirungo kya fructose:
| Ebintu ebirimu ekirungo kya fructose | Eby’okulabirako |
|---|---|
| Ensonda z’obutonde | Ebibala (emiyembe, ebijanjaalo, ennaanansi), omubisi gw’enjuki, enva ezimu |
| Emmere n’ebyokunywa ebitegekeddwa | Ebyokunywa ebirimu ssukaali (soda), ebyokunywa ebibala, amata ga chocolate, ebika bya yogati ebimu, keeki, bisikiiti, ssweeta, jjaamu, ssoosi |
| Ssukaali gwe tukozesa | Ssukaali omweru (ssukaali ow’oku mmeeza/sucrose) gwe tukozesa awaka akolebwa glucose ne fructose. |
Ddala fructose y’avunaanyizibwa ku kugejja?
Kino kyekibuuzo ekinene. Okunoonyereza okumu kulaga nti fructose ayongera amasavu mu mubiri n'okwongera enjala . Kyokka, abasawo ne bannassaayansi bangi tebakkiriziganya na ndowooza eno.
Okusinziira ku bo, obuzibu si fructose yokka. Ensonga enkulu eri nti tulya kalori nnyingi okusinga emibiri gyaffe gye gyetaaga okuva mu buli kintu.
Mu ngeri ennyangu, weeyongera omugejjo singa olya omuceere omungi, omugaati omungi, emmere erimu amafuta mangi. Bwe kityo bwe kiri ne ku kulya emmere enwoomu ennyo. Omusango si kye kimu, wabula okulya ennyo.
Ebiseera ebisinga, okunoonyereza okunenya fructose kukolebwa ku bisolo, ne bibawa fructose omungi mu ngeri etaali ya bulijjo, nga mungi nnyo okusinga abantu gwe batera okulya. Kale kizibu okukwataganya butereevu ebivaamu n’obulamu bwaffe obwa bulijjo.
Mu butuufu waliwo ebiriisa ebikulu bisatu (Macronutrients) ebiwa emibiri gyaffe amaanyi:
- Ebirungo ebizimba omubiri - omuceere, omugaati, ssukaali
- Ebirungo ebizimba omubiri - ennyama, ebyennyanja, amagi , entangawuuzi
- Amasavu - amafuta, butto, entangawuuzi
Singa tulya bingi ku bintu bino byonna okusinga bwe kyetaagisa, amaanyi ago ag’enjawulo gaterekebwa ng’amasavu mu mibiri gyaffe ne tugejja. Kale si kya bwenkanya okusonga engalo ku fructose yokka.
Kale kiki kye tusaanidde okukola? Engeri ki esinga obulungi ey’okufuga obuzito?
Tolekera awo kulya bibala kubanga otya ekirungo kya fructose. Bw’olya ebibala, ofuna ebintu bingi ebirungi nga fiber, vitamins, ne minerals wamu ne fructose. Naye bw’onywa eccupa y’ekyokunywa ekiwoomerera ng’ogasseeko ekirungo kya ‘fructose’, ky’ofuna ye ssukaali ne kalori njereere.
Bino bye bintu ebyangu by’osobola okukola okufuga obuzito bwo.
1. Funa omuze gw’okusoma ekiwandiiko ekiwandiikiddwa ku bipapula by’emmere.
Soma akabonero akali ku kipapula ky’emmere oba eccupa yonna gy’ogula mu dduuka. Noonya ebigambo ebikoma mu '-ose' ku ntandikwa y'olukalala lw'ebirungo. Bino byonna bika bya sukaali.
- Sukarose (Sucrose) nga
- Glucose ow’ekika kya Glucose
- Ekirungo kya Fructose
- Siropu wa kasooli alimu ekirungo kya fructose ekingi
Ebintu bino bwe biba mu birungo ebisatu ebisooka, kitegeeza nti emmere erimu ssukaali mungi.
2. Okukendeeza ku "Ssukaali ayongerwako".
Kino kikwata ku sukaali ayongerwako mu ngeri ey’ekikugu ng’oteekateeka emmere.
- Kendeeza ku byokunywa ebirimu ssukaali nga bwe kisoboka. Amazzi ge gasinga okunywa.
- Kkomya ku kulya swiiti nga keeki, bisikiiti, kuki, ne chocolate. Bino bitereke ku mikolo egy’enjawulo gyokka.
- Londa emmere ey’empeke ey’ekyenkya etaliimu biwoomerera ne yogati mu kifo ky’ezo ezirimu ssukaali .
3. Kulembeza emmere ey’obutonde, enzijuvu
Ebibala ebiyitibwa "ssweeta w'obutonde," birungi nnyo ng'oyagala ekintu ekiwooma. Tewali ajja kugejja ng’alya ebibala ebingi. Ekirala mu mmere yo, yongera enva endiirwa, emmere ey’empeke n’entangawuuzi . Bino tebijja kukoma ku kukuwa biriisa by’olina, wabula bijja kukuyamba okuwulira ng’ojjudde n’okufuga okulya ennyo.
4. Lya emmere ennungi
Kirungi okufuna ebitundu nga 50% ku calories zo eza buli lunaku okuva mu carbohydrates . Naye gezaako okufuna ebirungo ebyo ebirimu ebirungo ebiyamba omubiri okukola obulungi ng’enva endiirwa, ebibala, n’emmere ey’empeke okusinga emmere erimu ssukaali oba emmere ey’empeke erongooseddwa. Bw’oba weeraliikirira obuzito bwo, kirungi okwogera n’omusawo wo ku mmere esinga obulungi gy’oli.
Obubaka Obutwala Awaka
- Fructose si ye musango gwokka oguvuddeko omugejjo. Okulya kalori nnyingi okusinga ku ze weetaaga okuva mu mmere yonna kye kisinga okuvaako.
- Tolekera awo kulya bibala kubanga otya ekirungo kya fructose. Ebibala tebiriimu fructose yokka, birimu n’ebiwuziwuzi ne vitamiini ebirungi eri omubiri.
- Kkomya ebyokunywa ebirimu ssukaali, emmere erongooseddwa, ne swiiti ezirimu "ssukaali ayongerwako" nga bwe kisoboka.
- Nga tonnagula kintu kyonna mu dduuka, soma ku lupapula era omanye ebika bya ssukaali by’alimu.
- Engeri esinga obulungi ey’okuddukanyaamu obuzito bwo kwe kulya emmere ennungi n’okukuuma obulamu obw’amaanyi. Weebuuze ku musawo wo okufuna amagezi amalala ku nsonga eno.
💬 Comments (0)
Tewali bigambo biwandiikiddwa n'okutuusa kati. Yongera wano comment yo omulundi ogusoose.
Yongera ku comment yo