Xa usitya isiselo esimnandi esithengwe evenkileni, iqhekeza lekhekhe, okanye isidlo esimnandi, ngaba ucinga ukuba, "Owu, oku kugcwele iswekile ... ndiza kutyeba"? Ingakumbi kule mihla, xa usiva igama elithi "Fructose," abantu abaninzi bacinga ukuba le yeyona nto ibangela ukutyeba kakhulu. Ngoko ke, ngaba le fructose, ekwafumaneka kwiziqhamo, imbi kakhulu emizimbeni yethu? Namhlanje, masithethe ngento eyinyani okanye engeyiyo kweli bali.
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Okokuqala, yintoni i-fructose?
Ngamafutshane, i-fructose luhlobo lweswekile. Ifumaneka ngokwendalo ekutyeni kwethu. Cinga ngesiqwenga sesiqhamo esimnandi osityayo, okanye intwana yobusi ... zonke ezi zinto ziqulethe i-fructose.
Kodwa ingxaki ayikokuphela nje kwi-fructose yendalo. I-Fructose ikwafumaneka kwi-sweetener ethi "High-Fructose Corn Syrup ," esetyenziswa kwiintlobo ezininzi zokutya neziselo ezivenkileni. Oku kunokukhokelela ekubeni singazi ukuba songeza i-fructose eninzi emizimbeni yethu.
Nazi ezinye zezona ndawo zixhaphakileyo zokufumana i-fructose:
| Izinto eziqulethe i-fructose | Imizekelo |
|---|---|
| Imithombo yendalo | Iziqhamo (imango, ibhanana, ipayinapile), ubusi, imifuno ethile |
| Ukutya okulungisiweyo kunye neziselo | Iziselo ezineswekile (isoda), iziselo zeziqhamo, ubisi lwetshokholethi, iintlobo ezithile zeyogathi, iikeyiki, iibhisikithi, iilekese, iijam, iisosi |
| Iswekile esiyisebenzisayo | Iswekile emhlophe (iswekile etafileni/i-sucrose) esiyisebenzisayo ekhaya yenziwe ngeglucose kunye ne-fructose. |
Ngaba i-fructose ibangela ukutyeba ngokwenene?
Nantsi ke umbuzo omkhulu. Ezinye izifundo zibonise ukuba i-fructose inyusa amafutha emzimbeni kwaye inyusa indlala . Nangona kunjalo, oogqirha abaninzi kunye nososayensi abavumelani nale mbono.
Ngokutsho kwabo, ingxaki ayikokuphela kwe-fructose. Isizathu esiphambili kukuba sitya iikhalori ezingaphezulu kunezo zifunwa yimizimba yethu kuyo yonke into.
Ngamafutshane, uyatyeba ukuba utya irayisi eninzi, isonka esininzi, ukutya okunamafutha amaninzi. Kunjalo nangokutya ukutya okumnandi okuninzi. Ubangela ingxaki asikuko into efanayo, kodwa kukutya kakhulu.
Rhoqo, izifundo ezityhola i-fructose zenziwa kwizilwanyana, zinika ubuninzi obungaqhelekanga be-fructose, obuphezulu kakhulu kunento abantu abayityayo. Ngoko ke kunzima ukunxulumanisa iziphumo ngqo nobomi bethu bemihla ngemihla.
Kukho izakhamzimba ezintathu eziphambili (iiMacronutrients) ezinika amandla emizimbeni yethu:
- Iicarbohydrate - irayisi, isonka, iswekile
- Iiproteni - inyama, intlanzi, amaqanda , iilentils
- Amafutha - iioyile, ibhotolo, amantongomane
Ukuba sisebenzisa ezinye zezi zinto ngaphezu kokuba kuyimfuneko, loo mandla ongezelelweyo agcinwa njengamafutha emizimbeni yethu size sityebe. Ngoko ke akulunganga ukukhomba i-fructose kuphela.
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Musa ukuyeka ukutya iziqhamo kuba uyoyika i-fructose. Xa utya iziqhamo, ufumana izinto ezininzi ezintle ezifana ne-fiber, iivithamini, kunye neeminerali kunye ne-fructose. Kodwa xa usela ibhotile yesiselo esinoshukela kunye ne-fructose eyongezelelweyo, okufumanayo yiswekile kunye neekhalori ezingenanto.
Nazi ezinye izinto ezilula onokuzenza ukuze ulawule ubunzima bakho.
1. Ziqhelise ukufunda ilebheli ekwiipakethe zokutya.
Funda ilebheli kuyo nayiphi na iphakheji yokutya okanye ibhotile oyithengayo evenkileni. Khangela amagama aphela ngo-'-ose' ekuqaleni koluhlu lwezithako. Zonke ezi ziintlobo zeswekile.
- I-Sucrose
- Iswekile
- I-Fructose
- Isiraphu yombona enefructose ephezulu
Ukuba ezi zinto ziphakathi kwezithako ezintathu zokuqala, oko kuthetha ukuba ukutya kuneswekile eninzi.
2. Nciphisa "iishukela ezongezelelweyo"
Oku kumalunga neswekile eyongezwa ngokwenziwa xa kulungiswa ukutya.
- Nciphisa ukutya kwakho iziselo ezineswekile kangangoko unako. Amanzi sesona siselo silungileyo.
- Nciphisa ukutya kwakho iilekese ezifana neekeyiki, iibhisikithi, iibhisikithi kunye neetshokolethi. Zigcinele amaxesha akhethekileyo kuphela.
- Khetha ii-cereal zesidlo sakusasa kunye neyogathi ezingenaswekile endaweni yezo zineswekile .
3. Beka phambili ukutya kwendalo, okupheleleyo
Iziqhamo, ezibizwa ngokuba "ziilekese zendalo," ziyindlela entle xa unqwenela into emnandi. Akukho mntu uya kukhula atyebe ngokutya iziqhamo ezininzi. Kwakhona, yongeza imifuno, iinkozo ezipheleleyo, kunye namandongomane ekutyeni kwakho. Ezi aziyi kukunika nje kuphela izondlo ozifunayo, kodwa ziya kukunceda uzive wanelisekile kwaye ulawule ukutya kwakho ngokugqithisileyo.
4. Yitya ukutya okunesondlo
Kungumbono olungileyo ukufumana malunga ne-50% yeekhalori zakho zemihla ngemihla kwiicarbohydrate . Kodwa zama ukufumana ezo carbohydrate kwimithombo enempilo efana nemifuno, iziqhamo, kunye neenkozo ezipheleleyo endaweni yokutya okuneswekile okanye iinkozo ezicociweyo. Ukuba ukhathazekile ngobunzima bakho, ngumbono olungileyo ukuthetha nogqirha wakho malunga nokutya okufanelekileyo kuwe.
Umyalezo Wokuya Ekhaya
- I-Fructose ayisiyo yodwa imbangela yokutyeba. Ukutya iikhalori ezingaphezulu kunezo uzifunayo ekutyeni yimbangela ephambili.
- Musa ukuyeka ukutya iziqhamo kuba uyoyika i-fructose. Iziqhamo azina-fructose kuphela, zikwanayo ne-fiber kunye neevithamini ezilungileyo emzimbeni.
- Nciphisa iziselo ezineswekile, ukutya okucutshungulweyo, kunye neelekese ezine "swekile ezongeziweyo" kangangoko kunokwenzeka.
- Ngaphambi kokuba uthenge nantoni na evenkileni, funda ilebheli uze uqaphele iintlobo zeswekile ekuyo.
- Eyona ndlela ilungileyo yokulawula ubunzima bakho kukutya ukutya okunesondlo nokugcina indlela yokuphila esebenzayo. Nxibelelana nogqirha wakho ukuze ufumane iingcebiso ezithe vetshe ngale nto.
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