Kana uchidya chinwiwa chinotapira chinotengwa muchitoro, keke, kana chikafu chinotapira, unofunga here kuti, "Aa, ichi chakazara neshuga ... Ndichawedzera uremu"? Kunyanya mazuva ano, paunonzwa zita rekuti "Fructose," vanhu vazhinji vanofunga kuti ichi ndicho chinokonzera kufuta zvakanyanya. Saka, fructose iyi, inowanikwawo mumichero, yakaipa kwazvo kumuviri wedu here? Nhasi, ngatitaurei nezvechokwadi kana kuti kwete munyaya iyi.
Kutanga, chii chinonzi fructose?
Zvichitaurwa zviri nyore, fructose rudzi rweshuga. Inowanikwa muzvikafu zvedu. Funga nezvemuchero unonaka wauri kudya, kana huchi hushoma ... zvese izvi zvine fructose.
Asi dambudziko harisi rekungowanikwa mufructose chete. Fructose inowanikwawo mu "High-Fructose Corn Syrup ," iyo inoshandiswa muzvikafu zvakawanda nezvinwiwa muzvitoro. Izvi zvinogona kutiita kuti tiwedzere fructose yakawanda mumiviri yedu tisingazive.
Heano mamwe enzvimbo dzinonyanya kuwanikwa fructose:
| Zvinhu zvine fructose | Mienzaniso |
|---|---|
| Zvisikwa zvechisikigo | Muchero (mango, bhanana, chinanazi), huchi, mimwe miriwo |
| Zvekudya zvakagadzirwa nezvinwiwa | Zvinwiwa zvine shuga (soda), zvinwiwa zvemichero, mukaka wechokoreti, mamwe marudzi eyogati, makeke, mabhisikiti, masiwiti, jamu, masosi |
| Shuga yatinoshandisa | Shuga chena (shuga yepatafura/sucrose) yatinoshandisa kumba inoumbwa neglucose nefructose. |
Fructose ndiyo inokonzera kuwedzera uremu zvechokwadi here?
Heino mubvunzo mukuru. Dzimwe ongororo dzakaratidza kuti fructose inowedzera mafuta mumuviri uye inowedzera nzara . Zvisinei, vanachiremba vazhinji nevesainzi havabvumirani nemaonero aya.
Sekureva kwavo, dambudziko harisi fructose chete. Chikonzero chikuru ndechekuti tinodya macalorie akawanda kupfuura zvinodiwa nemiviri yedu kubva muzvinhu zvese.
Zvichitaurwa zviri nyore, unowedzera uremu kana ukadya mupunga wakawanda, chingwa chakawanda, chikafu chine mafuta akawanda. Ndizvo zvakafanana nekudya chikafu chinotapira chakawanda. Chinokonzera dambudziko harisi chinhu chimwe chete, asi kudya zvakawandisa.
Kazhinji, zvidzidzo zvinopomera fructose zvinoitwa pamhuka, zvichidzipa huwandu hwakawanda hwefructose, hwakanyanya kupfuura zvinodyiwa nevanhu. Saka zvakaoma kubatanidza zvakananga mhedzisiro yacho nehupenyu hwedu hwezuva nezuva.
Kune zvinhu zvitatu zvikuru zvinovaka muviri (Macronutrients) zvinopa simba kumiviri yedu:
- Makabhohaidhiretsi - mupunga, chingwa, shuga
- Mapuroteni - nyama, hove, mazai , nyemba
- Mafuta - mafuta, bota, nzungu
Kana tikadya zvakawanda zvezvinhu izvi kupfuura zvinodiwa, simba iroro rinochengetwa semafuta mumiviri yedu uye tinorema. Saka hazvina kunaka kungonongedzera fructose chete.
Saka tinofanira kuitei? Ndeipi nzira yakanakisisa yekudzora huremu?
Usarega kudya michero nekuti unotya fructose. Paunodya michero, unowana zvinhu zvakawanda zvakanaka zvakaita sefayibha, mavhitamini, uye zvicherwa pamwe chete nefructose. Asi kana ukanwa bhodhoro rechinwiwa chinotapira chine fructose yakawedzerwa, chinongowanikwa shuga nemacalorie asina chinhu.
Heano zvimwe zvinhu zviri nyore zvaunogona kuita kuti udzore huremu hwako.
1. Iva netsika yekuverenga zviri pamapakeji ezvekudya.
Verenga chinyorwa chiri pabhokisi rezvekudya kana bhodhoro raunotenga muchitoro. Tsvaga mazwi anoguma ne '-ose' pakutanga kwerondedzero yezvinoshandiswa. Aya marudzi ese eshuga.
- Sucrose
- Glucose
- Fructose
- Sirapu yechibage ine fructose yakawanda
Kana zvinhu izvi zviri pakati pezvinhu zvitatu zvekutanga, zvinoreva kuti chikafu chacho chine shuga yakawanda.
2. Deredza "Shuga Yakawedzerwa"
Izvi ndezveshuga inowedzerwa nenzira yekugadzira pakugadzira chikafu.
- Deredza kunwa kwako zvinwiwa zvine shuga zvakanyanya sezvinobvira. Mvura ndiyo chinwiwa chakanakisa.
- Deredza kudya kwako zvihwitsi zvakaita semakeke, mabhisikiti, makuki, uye chokoreti. Chengeta izvi pazviitiko zvakakosha chete.
- Sarudza zviyo zvemangwanani zvisina shuga neyogati panzvimbo pezvine shuga .
3. Isa pamberi chikafu chepanyama, chakazara
Michero, inonzi "masiwiti echisikigo," isarudzo yakanaka kana uchida chimwe chinhu chinotapira. Hapana munhu achawedzera uremu nekudya michero yakawandisa. Zvakare, wedzera mimwe miriwo, zviyo zvese, nenzungu mukudya kwako. Izvi hazvingokupe chete zvinovaka muviri zvaunoda, asi zvichakubatsirawo kuti unzwe wakaguta uye udzore kudya kwako zvakanyanya.
4. Idya chikafu chakakwana
Zvakanaka kuwana 50% yemacalorie ako ezuva nezuva kubva kumacarbohydrate . Asi edza kuwana macarbohydrate iwayo kubva kune hutano hwakadai semuriwo, michero, nezviyo zvese pane zvekudya zvine shuga kana zviyo zvakacheneswa. Kana uchinetseka nehuremu hwako, zvakanaka kutaura nachiremba wako nezvekudya kwakanakira iwe.
Mharidzo Yekuenda Nayo Kumba
- Fructose haisiyo yega inokonzera kuwedzera uremu. Kudya macalorie akawanda kupfuura aunoda kubva muchikafu chipi nechipi ndicho chikonzero chikuru.
- Usarega kudya michero nekuti unotya fructose. Michero haina fructose chete, inewo fiber nemavhitamini anobatsira muviri.
- Deredza zvinwiwa zvine shuga, zvekudya zvakagadzirwa, uye zvinotapira zvine "shuga yakawedzerwa" zvakanyanya sezvinobvira.
- Usati watenga chero chinhu muchitoro, verenga zviri papepa uye ziva mhando dzeshuga dzirimo.
- Nzira yakanakisisa yekugadzirisa huremu hwako ndeyekudya chikafu chakakwana uye kurarama hupenyu hune simba. Bvunza chiremba wako kuti uwane mamwe mazano panyaya iyi.
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