Uma udla isiphuzo esimnandi esithengwe esitolo, ucezu lwekhekhe, noma ukudla okulula okumnandi, ucabanga ukuthi, "O, lokhu kugcwele ushukela ... ngizokhuluphala"? Ikakhulukazi kulezi zinsuku, uma uzwa igama elithi "Fructose," abantu abaningi bacabanga ukuthi lokhu kuyimbangela enkulu yokukhuluphala. Ngakho-ke, ingabe le fructose, etholakala nasezithelweni, imbi ngempela emizimbeni yethu? Namuhla, ake sixoxe ngokuthi yini eyiqiniso noma cha kule ndaba.
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Okokuqala, kuyini i-fructose?
Kalula nje, i-fructose uhlobo lukashukela. Itholakala ngokwemvelo ekudleni kwethu. Cabanga ngesithelo esimnandi osidlayo, noma uju oluncane ... zonke lezi zinto ziqukethe i-fructose.
Kodwa inkinga ayikhona nje kuphela nge-fructose etholakala ngokwemvelo. I-Fructose itholakala nasesithambisweni esimnandi esithi "High-Fructose Corn Syrup ," esisetshenziswa ekudleni naseziphuzweni eziningi ezitolo. Lokhu kungaholela ekutheni singeze i-fructose eningi emizimbeni yethu singazi.
Nazi ezinye zezindawo ezivame kakhulu ukuthola i-fructose:
| Izinto eziqukethe i-fructose | Izibonelo |
|---|---|
| Imithombo yemvelo | Izithelo (umango, ubhanana, uphayinaphu), uju, imifino ethile |
| Ukudla okulungisiwe neziphuzo | Iziphuzo ezinoshukela (i-soda), iziphuzo zezithelo, ubisi lwetshokolethi, izinhlobo ezithile zeyogathi, amakhekhe, amabhisikidi, amaswidi, amajamu, amasoso |
| Ushukela esiwusebenzisayo | Ushukela omhlophe (ushukela wetafula/i-sucrose) esiwusebenzisa ekhaya wenziwe nge-glucose ne-fructose. |
Ingabe i-fructose ngempela iyimbangela yokukhuluphala?
Nasi umbuzo omkhulu. Ezinye izifundo ziphakamise ukuthi i-fructose inyusa amafutha emzimbeni futhi ikhulisa indlala . Kodwa-ke, odokotela abaningi nososayensi abavumelani nalo mbono.
Ngokusho kwabo, inkinga akuyona nje i-fructose. Isizathu esiyinhloko ukuthi sidla amakhalori amaningi kunalawo adingwa yimizimba yethu kukho konke.
Kalula nje, ukhuluphala uma udla ilayisi eliningi, isinkwa esiningi, ukudla okuningi okunamafutha. Kunjalo nangokudla ukudla okuningi okumnandi. Imbangela akuyona into efanayo, kodwa ukudla kakhulu.
Ngokuvamile, izifundo ezisola i-fructose zenziwa ezilwaneni, zinikeza inani eliphakeme kakhulu le-fructose, eliphakeme kakhulu kunalokho abantu abavame ukukudla. Ngakho-ke kunzima ukuhlobanisa imiphumela ngqo nokuphila kwethu kwansuku zonke.
Empeleni kunezakhamzimba ezintathu eziyinhloko (ama-Macronutrients) anikeza amandla emizimbeni yethu:
- Ama-carbohydrate - ilayisi, isinkwa, ushukela
- Amaprotheni - inyama, inhlanzi, amaqanda , ubhontshisi
- Amafutha - amafutha, ibhotela, amantongomane
Uma sidla okuningi kwalezi zinto ngokungadingekile, lawo mandla engeziwe agcinwa njengamafutha emizimbeni yethu bese sikhula isisindo. Ngakho-ke akulungile ukukhomba i-fructose kuphela.
Ngakho-ke kufanele senzeni? Iyiphi indlela engcono kakhulu yokulawula isisindo?
Ungayeki ukudla izithelo ngoba wesaba i-fructose. Uma udla izithelo, uthola izinto eziningi ezinhle njenge-fiber, amavithamini, namaminerali kanye ne-fructose. Kodwa uma uphuza ibhodlela lesiphuzo esinoshukela esine-fructose eyengeziwe, okutholayo ushukela nama-calories angenalutho.
Nazi ezinye izinto ezilula ongazenza ukuze ulawule isisindo sakho.
1. Zijwayeze ukufunda ilebula emaphaketheni okudla.
Funda ilebula kunoma yiliphi iphakethe lokudla noma ibhodlela olithenga esitolo. Bheka amagama aphela ngo-'-ose' ekuqaleni kohlu lwezithako. Zonke lezi yizinhlobo zikashukela.
- I-Sucrose
- I-glucose
- I-Fructose
- Isiraphu yommbila ene-fructose ephezulu
Uma lezi zinto ziphakathi kwezithako ezintathu zokuqala, kusho ukuthi ukudla kunoshukela omningi.
2. Nciphisa "Ushukela Owengeziwe"
Lokhu kumayelana noshukela owengezwa ngokwenziwa lapho kulungiswa ukudla.
- Nciphisa ukudla kwakho iziphuzo ezinoshukela ngangokunokwenzeka. Amanzi yisiphuzo esingcono kakhulu.
- Nciphisa ukudla kwakho amaswidi afana namakhekhe, amabhisikidi, amakhukhi, kanye noshokoledi. Gcina lokhu ngezikhathi ezikhethekile kuphela.
- Khetha okusanhlamvu kwasekuseni okungafakwanga ushukela kanye nama-yogurt esikhundleni salokho okunoshukela .
3. Beka phambili ukudla kwemvelo, okuphelele
Izithelo, ezibizwa ngokuthi "amaswidi emvelo," ziyindlela enhle uma ufisa into emnandi. Akekho ozokhuluphala ngokudla izithelo eziningi kakhulu. Futhi, engeza imifino eminingi, okusanhlamvu okuphelele, namantongomane ekudleni kwakho. Lokhu ngeke kukunikeze nje kuphela izakhamzimba ozidingayo, kodwa futhi kuzokusiza uzizwe usuthi futhi ulawule ukudla kwakho ngokweqile.
4. Yidla ukudla okunempilo
Kungumqondo omuhle ukuthola cishe ama-50% amakhalori akho ansuku zonke kuma-carbohydrate . Kodwa zama ukuthola lawo ma-carbohydrate emithonjeni enempilo njengemifino, izithelo, kanye nokusanhlamvu okuphelele kunokudla okunoshukela noma okusanhlamvu okucolisisiwe. Uma ukhathazekile ngesisindo sakho, kungumqondo omuhle ukukhuluma nodokotela wakho mayelana nokudla okungcono kakhulu kuwe.
Umlayezo Wokuya Nawe Ekhaya
- I-Fructose akuyona yodwa imbangela yokukhuluphala. Ukudla amakhalori amaningi kunalawo owadingayo kunoma yikuphi ukudla kuyimbangela eyinhloko.
- Ungayeki ukudla izithelo ngoba wesaba i-fructose. Izithelo azigcini nje ngokuqukethe i-fructose, ziphinde ziqukethe i-fiber namavithamini awusizo emzimbeni.
- Nciphisa iziphuzo ezinoshukela, ukudla okucutshunguliwe, kanye namaswidi aqukethe "ushukela owengeziwe" ngangokunokwenzeka.
- Ngaphambi kokuthenga noma yini esitolo, funda ilebula bese uqaphela izinhlobo zikashukela ezikuyo.
- Indlela engcono kakhulu yokulawula isisindo sakho ukudla ukudla okunempilo nokugcina indlela yokuphila esebenzayo. Xhumana nodokotela wakho ukuze uthole iseluleko esengeziwe ngalokhu.
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