Sugar ko fructose, menene zaba?

Jawabi na dindindin game da hatsarorin sukari, waɗanda ake ji a yau daga duk ƙahonin bayanai, suna sa mu gaskata cewa matsalar tana da gaske.

Kuma tunda ƙaunar sukari tana ƙaruwa da tunaninmu tun daga haihuwa kuma ba ma son ƙin hakan, dole ne mu nemi hanyoyin.

Glucose, fructose da sucrose sune shahararrun nau'ikan sukari guda uku, waɗanda suke da yawa iri ɗaya, amma akwai bambance-bambance masu mahimmanci.

An samo su ta dabi'a a cikin 'ya'yan itatuwa da yawa, kayan lambu, kayan kiwo da hatsi. Hakanan, mutum ya koya ware su daga waɗannan samfuran kuma ƙara shi zuwa ayyukan dafa abinci na hannayensu don inganta dandano.

A cikin wannan labarin za muyi magana game da yadda glucose, fructose da sucrose suka bambanta, kuma hakika zamu gaya wanne daga cikinsu yafi amfani / cutarwa.

Glucose, fructose, sucrose: bambance-bambance dangane da ilmin sunadarai. Ma'anar

Daga ra'ayi na ilmin sunadarai, dukkanin nau'ikan sugars za'a iya rarrabe su cikin monosaccharides da disaccharides.

Monosaccharides sune nau'ikan tsari mafi sauki a cikin sugars wadanda basa buƙatar narkewa kuma suna karɓa kamar yadda suke kuma cikin sauri. Hanyar karfafawa ya fara a cikin bakin, kuma ya ƙare a cikin dubura. Waɗannan sun haɗa da glucose da fructose.

Disaccharides ya ƙunshi monosaccharides guda biyu kuma don assimilation dole ne a rarrabu cikin abubuwan zaben su (monosaccharides) yayin narkewar. Babban mashahurin wakilin disaccharides shine sucrose.

Menene maye?

Sucrose shine sunan kimiyya na sukari.

Sucrose disaccharide ne. Kwayar halittarsa ​​ta kunshi daga kwayar glucose daya da fructose daya. I.e. a matsayin wani ɓangare na yawan abincinmu na tebur - yawan sukari 50% da 50% fructose 1.

Sucrose a cikin yanayin halittarsa ​​yana nan a cikin samfuran halitta da yawa ('ya'yan itãcen marmari, kayan lambu, hatsi).

Yawancin abin da aka kwatanta ta hanyar "m" a cikin ƙamus ɗinmu shine saboda gaskiyar cewa ya ƙunshi sucrose (Sweets, ice cream, carbonated drinks, gari kayayyakin).

An samo sukari na tebur daga beets na sukari da rake na sukari.

Ku ɗanɗani dandano mai ɗanɗano ƙasa daɗin ɗanɗano fiye da fructose amma mafi kyau fiye da glucose 2 .

Menene glucose?

Glucose shine babban tushen tushen ƙarfin jikin mu. Ana bayarda shi ta hanyar jini ga dukkan sel na jiki don abincinsu.

Irin wannan sigar jini kamar “sukari jini” ko “sukari jini” suna bayanin yawan glucose a ciki.

Duk sauran nau'o'in sugars (fructose da sucrose) ko dai suna dauke da glucose a cikin abubuwan da suke dasu, ko kuma dole ne a canza shi a ciki don amfani dashi azaman kuzari.

Glucose shine monosaccharide, i.e. Ba ya buƙatar narkewa kuma yana sha da sauri.

A cikin abinci na halitta, yawanci ɓangare ne na hadaddun carbohydrates - polysaccharides (sitaci) da disaccharides (sucrose ko lactose (yana ba da dandano mai dadi ga madara)).

Daga dukkan nau'ikan sukari guda uku - glucose, fructose, sucrose - kalla glucose mai dadi 2 .

Menene fructose?

Fructose ko “sugar sugar” shima monosaccharide ne, kamar glucose, i.e. tunawa da sauri.

Dadi mai ɗanɗano da yawancin 'ya'yan itatuwa da zuma yana faruwa ne saboda yawan abubuwan da suke samu na fructose.

A cikin nau'in abun zaki, an samo fructose daga gwoza guda ɗaya, ciyawa da masara.

Idan aka kwatanta da sucrose da glucose, fructose yana da dandano mafi kyau 2 .

Fructose ya zama sananne musamman tsakanin masu ciwon sukari a yau, saboda kowane nau'in sukari yana da mafi ƙarancin tasiri akan sukari na jini 2. Haka kuma, idan aka yi amfani dashi tare da glucose, fructose yana kara yawan glucose wanda hanta ya adana, wanda ke haifar da raguwa a matakin sa a cikin jini 6.

Sucrose, glucose, fructose sune nau'ikan sukari guda uku waɗanda suka sha bamban a cikin lokaci mai ƙima (mafi ƙaranci don glucose da fructose), digiri na zaki (mafi girma ga fructose) da tasiri akan sukari jini (ƙarancin fructose)

Yi magana game da sukari

Da kaina, na ji tun daga ƙuruciya cewa sukari yana da mahimmanci ga jiki, musamman kwakwalwa, don yin aiki da gajiya a cikin kullun. Na lura da kaina cewa a cikin yanayi mai wahala da nutsuwa, yana da muni yadda kuke son hadiye wani abu mai daɗi.

Kamar yadda kimiyya ta yi bayani, jikinmu yana ciyar da abinci ta hanyar abinci. Babban tsoronsa shine ya mutu saboda yunwar, saboda haka buƙatunmu ga shaye shayen tabbatattu ne, saboda glucose kusan makamashi ne mai tsabta. Da farko ya zama dole ga kwakwalwa da duk tsarin da yake sarrafawa.

Me kwayar sukari ta kunshi, kun sani? Wannan shine daidaituwa tsakanin glucose da fructose. Lokacin da sukari ya shiga cikin jiki, ana fitar da glucose kuma ta cikin mucosa na karamin hanji yana shiga jini. Idan maida hankali ya karu, jiki yakan samar da insulin, wanda nufin aikinsa da aiki.

Lokacin da jiki bai karbi glucose ba, tare da taimakon glucagon yana cire ajiyar ta daga kitse mai yawa. Wannan yana tabbatar da asarar nauyi yayin da suke bin abincin da ke iyakance duk kayan maye. Shin kun san yawan sukarin da kuke buƙatar cinyewa kowace rana?

Amfanin sukari

Kowannenmu yana jin daɗin farin ciye-ciye, amma menene jiki yake samu?

• Glucose yana da kyau maganin ta,
• Kunna aikin kwakwalwa. Glucose mai dadi ne wanda yake kusan shan abin sha mai kuzari,
• M, da ɗan kwantar da hankali, sakamako a kan sel jijiya,
• Hanzarta kawar da abubuwa masu guba daga jiki. Godiya ga glucose, ana samar da acid na musamman a cikin hanta don tsarkake shi.

Ya bayyana cewa kula da kanka ga wasu ma'auratan ba sharri kamar yadda waɗannan masana ilimin abinci suka faɗi.

Rashin Cutar Sugar

Yawancin amfani da kowane samfurin yana haifar da tashin zuciya, sukari baya banda. Me zan iya faɗi, har ƙarshen mako tare da ƙaunataccena matata na iya zama abin da ba zai yiwu ba ƙarshen ƙarshen hutu mai ƙauna. Don haka menene haɗarin overdosing da Sweets?

• Kiba, saboda jiki kawai bashi da lokacin aiwatarwa da cinye makamashi daga yawan sukari,
• Amfani da alli mai shigowa da wadatacce, yana buƙatar aiki don nasarar sucrose. Wadanda suke cin abinci da yawa masu yawan gaske, suna da kasusuwa marasa nauyi,
• Hadarin kamuwa da ciwon siga. Kuma a nan riga akwai wasu hanyoyi kaɗan don komawa, yarda? Ko dai mu iya sarrafa abinci, ko karanta menene ƙafar mai ciwon sukari da sauran sha'awar da ke biyo bayan wannan cutar.

Don haka menene sakamakon binciken? Na lura cewa sukari ba mai kyau bane, amma yana da kyau kawai a matsakaici.

Yi magana game da fructose

Abin zaki na zahiri. Da kaina, kalmar "dabi'a" ta burge ni. A koyaushe ina tsammanin cewa duk wani abu mai gina jiki na tsire-tsire ne. Amma na yi ba daidai ba.

Fructose, kamar glucose, yana shiga cikin hanji, amma yana shiga cikin jini da yawa (wannan ƙari), to yana shiga hanta kuma ya canza zuwa kitse na jiki (wannan mahimmin ma'adanan ne). A lokaci guda, fitsarin yana sake daidaitawa daidai da glucose da fructose - don shi mai sauki ne carbohydrates.

Wannan abun zaki na yau da kullun yafi dandano fiye da sucrose, kuma suna da kusan kimar kalori iri daya. Ana buƙatar amfani da Fructose ƙasa, duka a cikin abin sha da kuma shirye-shiryen kayan ado. Bawai kawai ya kara jin daɗin su ba, har ma yana samar da bayyanar da sauri sauri na zama mai daɗi a kan abubuwan da aka dafa.

Wani batun ya ba ni mamaki. Indexididdigar glycemic ɗinta yana da ƙasa, wato, ya dace don rasa nauyi, 'yan wasa, masu motsa jiki, saboda tana "tafiya" ko'ina cikin jiki na dogon lokaci. A lokaci guda, an tabbatar da cewa ba ta ba da cikakken rai na dogon lokaci, wanda ke sa mutumin da bai saba da shi ba "cizo" abincin abincinsa na kwanan nan tare da adadin kuzari.

Fructose fa'idodi

Idan kayi amfani dashi cikin matsakaici, zaka iya amfana dashi:

• Rage nauyi yayin riƙe matsakaicin makamashi,
• Ciwon suga na jini
• Amountarancin adadin insulin da aka samar
• Amelarfin haƙoran haƙora mai ƙarfi. Warin ƙwayar glucose yana da wahalar cirewa
• Farfado da sauri bayan guba. Ana gudanar dashi a cikin jijiya yayin asibiti tare da irin wannan cutar,
• Dogon sabo na kayan zaki kamar yadda fructose ke kula da danshi.

An nuna shi ga mutanen da ke da alaƙa ga ci gaban ciwon sukari, amma an ba da shi ga duk wanda ke da kiba, tunda yana da sauƙin juyawa zuwa mai.

Cutar Fructose

Idan glucose asalin duniya ne na samar da makamashi, to fructose baya cikin kowace sel jikin mutum yake bukata sai maniyyi. Amfani da rashin gaskiyarsa na iya tayar da hankali:

• Cututtukan Endocrine
• Fara aiwatar da guba a cikin hanta,
• Kiba
• Ci gaban cututtukan zuciya,
• Rage darajar glucose zuwa ƙarami, wanda ba shi da haɗari fiye da masu ciwon sukari,
• Ingantaccen uric acid.

Fructose an fara canza shi zuwa kitse na jiki, sannan kawai, idan ya cancanta, jiki ya cire shi daga wadannan sel. Misali, a cikin matsanancin yanayi ko tare da asarar nauyi mai nauyi, lokacin da abinci mai gina jiki ya zama daidai.

Wane yanke shawara kuka zana wa kanku? Da kaina, na gano cewa ban sami wata illa ba daga matsakaici na yawan sukari da kayan lefe da aka haɗe tare da ƙari. Haka kuma, cikakken maye gurbin sucrose tare da fructose zai tsokane sarkar marasa dadi: Ina cin Sweets - suna canzawa zuwa mai, kuma tunda jiki baya gamsarwa, na ci more. Sabili da haka zan zama injin da ke haɓaka mai mai. Kodayake a lokacin ba za'a iya kirana ba ko mai gina jiki ba, ko kuma wawa kawai. Hanyar kai tsaye zuwa "Weighted and happy."

Na yanke shawara cewa duk abu mai kyau ne, amma cikin matsakaici. Zan shawarci matata ta gwada fructose a wasu yin burodi da adanawa, saboda yana ɗan ɗanɗano ƙanshinsu da ɗanɗano don mafi kyau, kuma ina son ci. Amma kuma cikin matsakaici!

Ina fatan cewa komai an yi bayani dalla-dalla har ma da ɗan kwalliya. Zan yi farin ciki ga maganganu da alaƙa da labarin a cikin hanyoyin sadarwar zamantakewa. Yi rajista, abokai, tare zamu koyi sabon abu. Sa!

Bambanci tsakanin fructose da sukari

Sucrose ya danganta da hadaddun carbohydrates, wato disaccharides. Hanyoyin da sukari ke shafar jikin mutum ya sha bamban da waɗanda suke maye gurbin sukari.

Wanne ya fi kyau - fructose ko sukari?

Bambanci tsakanin dandano ba shi da girma sosai - wannan kayan yana da ɗanɗano da ɗanɗano fiye da sukari na yau da kullun. Wannan samfurin yana da mafi yawan adadin kuzari. Idan akai la'akari da cewa fructose ya juya zuwa glucose kawai da kwata, babu wani rudarwa na cibiyar jijiyar, sakamakon - yawan wuce gona da iri da kuma wuce kima.

Hakanan sukari na iya kasancewa da nau'ikan da yawa - farin da aka sake mai da launin ruwan kasa mara haske. Ana la'akari da sukari mai launin ruwan kasa da amfani saboda ana yin shi daga rago kuma ba a sarrafa shi, amma, abin takaici, wannan ba haka bane. Brown sugar na iya ƙunsar ƙarin ƙazanta waɗanda zasu iya yin mummunan tasiri ga jiki.

Idan zamuyi magana game da tasiri na amfani da abun zaki na fructose a matsayin samfurin don asarar nauyi, to da zarar irin wannan dabara ta shahara sosai. An gano shi da sauri cewa lokacin cinye fructose, yunwar na ƙaruwa, wanda ke tsokanar da riba mai yawa.

Yana da tasiri sosai kan yanayin gumis da hakora, yana rage ƙarfin kumburi, haka kuma yana rage haɗarin rikitarwa, dangane da wannan, yana cikin ɓangarorin yawancin ƙwayoyin cuta.

Wannan sanannen samfurin ne a masana'antar abinci, kuma shirye-shiryen magunguna da yawa ana haɗa su daga gare ta. An ƙara Fructose zuwa syrups, jams, ruwa mai walƙiya. Saboda gaskiyar cewa, a matsayin mai zaki, fructose yana da zaki da yawa, ana amfani da shi wajen kera ƙwayoyin cuta saboda allunan da yawa, haka kuma mai zaki a cikin wasu syrups.

Yawancin samfuran kayan kwalliya waɗanda manyan kamfanoni ke fitarwa suma suna da fructose a cikin abubuwan da ke cikin su, wanda ya faru ne saboda yawan ƙoshin sukari na 'ya'yan itace idan aka kwatanta da sukari na yau da kullum

A ina fructose yake ɓoyewa?

Ba na roƙon kada ku cinye fructose kwata-kwata, wannan ba zai yiwu ba saboda buƙatar yawan amfanin yau da kullun na 'ya'yan itatuwa da berries, mai arziki a cikin abubuwa masu amfani da yawa, gami da yiwuwar geroprotector, wanda zai iya tsawan rayuwarmu da jinkirta tsufa. Hakanan ana samun wannan sukari a cikin albasa, yadin, artichokes, mai wadataccen polyphenols masu amfani. Amma ni na saba da amfani dashi azaman mai dadi ko mai zaki, haka kuma yawan amfani da 'ya'yan itatuwa, zaki da zuma. Duk waɗannan abincin suna dauke da fructose mai yawa. A bayyane cewa na yi gaba da sauran abinci mai wadatar ɗan itace. Shine babban bangaren masarar masara, molasses, tapioca syrup. Tunda yana da kyau fiye da sucrose, yawancin lokuta ana amfani dashi azaman mai zaki a cikin abubuwan sha, abinci na yara, kayan kwalliya, soda.

Jiki na iya shan komai fiye da 50 g na fructose kowace rana. Kuma idan kun dauki fiye da gram 30 a lokaci guda, maiyuwa bazai sha ba kuma yana haifar da fermentation a cikin babban hanjin. Duk wannan zai haifar da samar da iskar gas mai yawa. Cin irin wannan kashi bashi da wahala. Don tunani, matsakaicin pear ya ƙunshi kimanin gram 7 na fructose.

Saka cikin hanta

Wani ɓangare na wannan sukari a cikin jiki ana sarrafa shi zuwa glucose, cutar da aka san ta ga kowa da kowa, sauran ragowar fructose kuma sun shiga cikin ƙoshin da ke cike. Ana ajiye su a cikin hanta ko ɗaukar su a cikin jiki a cikin nau'i mai ƙarancin lipoproteins mai yawa, yana taimakawa ga ci gaban atherosclerosis. Nazarin ya nuna cewa fructose yana taka muhimmiyar rawa a cikin tarin kiba mai yawa a cikin hanta, da haɓakar cutar da ake kira metabolic syndrome. Kiba mai yawa, nau'in ciwon sukari na 2 da kuma lalacewar jijiyoyin jiki (atherosclerosis, cututtukan zuciya da na jijiyoyin jini, hauhawar jini, da sauransu) sune hankula a gare shi.

Buƙatar kwakwalwa da jijiyoyin jini

An san cewa fructose yana taka rawa mara kyau a cikin ci gaban ba wai kawai waɗannan cututtukan ba. Hakanan yana ba da gudummawa ga haɓakar rashin jin daɗi da ƙwayar jijiya (lalacewa da mutuwar ƙwayoyin jijiya). Rashin mummunar tasirin fructose, aƙalla a cikin tsarin juyayi, na iya kasancewa a kashe ta yawan amfani da ƙwayar docosahexaenoic acid - mai ne mai omega-3 wanda aka samo shi da farko a cikin kifin mai.

Wani mummunan sakamako mara kyau na fructose, abin da ake kira glycosylation wanda ba a enzymatic ba, shine babban aikin tsufa na tasoshin jini da fata. Fructose a wannan batun yafi sau 10 aiki fiye da glucose. Matsakaicin matsakaici tsakanin su shine lactose - sukari madara.

Ga wanda fructose yana da haɗari musamman

Mutanen da ke fama da cututtukan metabolism, gout, da kuma kusanci da shi, yakamata su kasance masu tsayayye game da fructose. Nazarin ya nuna cewa koda a cikin adadi kaɗan, ya haifar da karuwa a cikin matakin uric acid a cikin jini, kuma ta hanyar 62% ya kara haɗarin haɓakar gout. An saka wannan acid ɗin a cikin gidajen abinci, wanda ke haifar da arthritis da ciwo mai zafi, kuma a cikin kodan, yana haifar da samuwar duwatsu. Bugu da kari, uric acid yana kara karfin jini kuma yana iya bayar da gudummawa ga samuwar barikin atherosclerotic. Saboda haka, abu ne na kai tsaye ga ci gaban atherosclerosis.

A takaice, fructose yana haifar da mummunan sakamako masu yawa ga gabobin da tsarin jiki. Wannan shine mafi cutarwa ga sukari.

Lura:

Yawancin lokaci kayayyakin suna dauke da sukari da yawa lokaci daya. Baya ga fructose, shine mafi yawanci sucrose da glucose.

* Sucrose - kamar yadda masana sunadarai suke kiranmu mafi yawan sukari a gare mu, ana sayar dasu kamar sukari mai girma da sukari mai yawa.Kwayoyin sukari na sukari sunadarin kwayoyin sukari guda biyu ne - fructose da glucose. Saboda haka, ana kiran shi disaccharide (ana iya fassara shi azaman sukari mai yawa).

** Glucose, kamar fructose, mai monosaccharide ne - ana iya fassara wannan azaman sukari (na farko).

*** Jimlar adadin sukari ya ƙunshi ba kawai dukkanin sukarin da aka lissafa a sama ba, har ma da wasu wasu - galactose, lactose, da dai sauransu Yawancin su adadinsu ƙasa ne, kuma teburin bai nuna ba. Sabili da haka, jimlar fructose, glucose da sucrose na iya ƙasa da jimlar yawan sukari.

Yadda ake kwantar da glucose

Lokacin da glucose ya shiga cikin jini, yana ƙarfafa sakin insulin, hormone mai ɗaukar kaya wanda aikinsa shine isar da shi cikin sel.

A nan, ko dai an guba nan da nan "cikin wutar" don juyawa zuwa makamashi, ko kuma a adana shi azaman glycogen a cikin tsokoki da hanta don amfani 3.

Wannan yana bayanin mahimmancin carbohydrates a cikin abinci mai gina jiki a cikin wasanni, ciki har da samun yawan ƙwayar tsoka: a gefe guda, suna samar da makamashi don gudanar da motsa jiki, a gefe guda, suna sa tsokoki “voluminous”, tunda kowane gram na glycogen da aka ajiye a cikin tsokoki yana ɗaukar gram da yawa ruwa 10.

Jikinmu yana ɗaukar matakan sukari (glucose) a cikin jini: lokacin da ya faɗi, to glycogen ya lalace kuma ƙarin glucose ya shiga cikin jini, idan ya yi yawa kuma ƙwayar carbohydrates (glucose) ta ci gaba, to insulin yana aika da adadinsu zuwa adana a cikin glycogen ajiya a cikin hanta da tsokoki, lokacin da waɗannan shagunan suka cika, to wuce haddi carbohydrates suna tuba zuwa mai kuma an adana shi a cikin shagunan mai.

Daidai zakiji dadi sosai don rasa nauyi.

Idan matakin glucose a cikin jini ya ragu kuma ba a samar da carbohydrates tare da abinci, to jiki yana iya samar da shi daga mai da furotin, ba kawai daga wadanda aka samo a abinci ba, har ma daga wadanda aka adana a cikin jiki 4.

Wannan ya bayyana yanayin ƙwayar tsoka ko rushewar tsokada aka sani a cikin ginin jiki da kitse mai kitse yayin iyakance adadin kuzari na abinci.

Yiwuwar catabolism tsoka yana da girma sosai yayin bushewar jiki akan rage cin abinci mai ƙoshin abinci: makamashi tare da carbohydrates da kitsen yana da ƙasa kuma ana iya lalata furotin na tsoka don tabbatar da aiki gabobin mahimmanci (kwakwalwa, alal misali) 4.

Glucose shine asalin tushen kuzari ga dukkan sel a jiki. Lokacin da aka yi amfani da shi, matakin insulin hormone a cikin jini ya tashi, wanda ke jigilar glucose a cikin sel, gami da ƙwayoyin tsoka, don juyawa zuwa makamashi. Idan akwai glucose mai yawa, ana ajiye ɓangaren shi azaman glycogen, kuma za'a iya canza sashi zuwa mai

Ta yaya ake shigar da fructose?

Kamar glucose, ana fitar da fitsari sosai da sauri.

Ba kamar glucose ba, bayan shan fructose sukari na jini yakan tashi a hankali kuma baya haifar da tsalle a cikin matakan insulin 5.

Ga masu fama da cutar siga waɗanda suka taɓar da hankalin insulin, wannan fa fa'ida ce.

Amma fructose yana da fasalin fifiko mai mahimmanci.

Domin jiki ya sami damar amfani da fructose don makamashi, dole ne a canza shi zuwa glucose. Wannan juyi yana faruwa a cikin hanta.

An yi imanin cewa hanta ba ta iya sarrafa yawancin fructose, kuma, idan yawansu yawansu yaci abinci to sai ya juye ya zama triglycerides 6, waɗanda suka san mummunan tasirin kiwon lafiya, suna kara haɗarin kiba, haɓakar hanta, da sauransu. 9.

Wannan ra'ayi yana yawanci ana amfani dashi azaman jayayya a cikin gardamar "menene mafi haɗari: sukari (sucrose) ko fructose?".

Koyaya, wasu nazarin kimiyya suna nuna cewa Dukiya don haɓaka matakin triglycerides a cikin jini daidai yake da asali a cikin fructose, da kuma sucrose, da glucose sannan kuma kawai idan an cinye su da yawa (fiye da adadin adadin kuzari na yau da kullun), kuma ba lokacin da aka maye gurbin wani ɓangare na adadin kuzari tare da taimakon su ba, a cikin halal na 1.

Fructose, ba kamar glucose ba, sosai yana haɓaka matakin insulin a cikin jini kuma yana yin hankali. Wannan shine amfani ga masu ciwon sukari. Ara yawan matakan triglycerides a cikin jini da hanta, waɗanda a koyaushe ake jayayya cewa sun fi cutarwa ga fructose fiye da glucose, ba su da hujja bayyananniya.

Ta yaya ake amfani da sucrose

Sucrose ya bambanta da fructose da glucose a cikin hakan shine disaccharide, i.e. don assimilation ta ya kamata a rushe cikin glucose da fructose. Wannan aikin an fara shi a cikin motsi na baki, yana ci gaba cikin ciki kuma ya ƙare a cikin ƙananan hanji.

Tare da glucose da fructose, abin da ke faruwa an bayyana shi a sama.

Koyaya, wannan haɗuwa na sukari guda biyu yana samar da ƙarin sakamako mai ban sha'awa: a gaban glucose, ana iya samun karin fructose kuma matakan insulin sun tashi sosai, wanda ke nufin haɓaka mai girman gaske na yiwuwar mai mai 6.

Fructose kanta a cikin yawancin mutane suna fama da talauci kuma, a wani ƙimar, jikin yana ƙin shi (rashin haƙuri na fructose). Koyaya, lokacin da aka cinye glucose tare da fructose, yawancin abin da ake samu shine yake shan shi.

Wannan yana nufin cewa lokacin da kuke ci fructose da glucose (wanda shine yanayin sukari), illa mara kyau na kiwon lafiya zai iya zama da karfifiye da lokacin da suke ci daban.

A kasashen yamma, likitoci da masana kimiyya na wannan zamani suna matukar lura da yadda ake amfani da abubuwan da ake kira "masara ta masara" a abinci, wanda hakan ke nuna hadewar nau'ikan sukari. Yawancin bayanan kimiyya sun nuna mummunar cutar da lafiyar ta.

Sucrose (ko sukari) ya bambanta da glucose da fructose a cikin hakan cakuda shi ne. Lahanta lafiyar lafiyar irin wannan haɗuwa (musamman dangane da kiba) na iya zama mai tsanani fiye da abubuwanda aka haɗa su

Don haka menene mafi kyau (ƙarancin cutarwa): sucrose (sukari)? fructose? ko glucose?

Ga waɗanda ke da lafiya, tabbas wataƙila ba za a ji tsoron sukari da aka riga aka samo su a cikin samfuran halitta ba: yanayi yana da ban mamaki da kirkirar samfuran abinci a cikin hanyar, cinye kawai, yana da matukar wahala ka cutar da kanka.

Sinadaran dake cikinsu suna da daidaito, suna cike da zaren zare da ruwa kuma kusan ba zai yuwu ba.

Laifin da sukari (duka tebur sukari da fructose) waɗanda kowa ke magana akan su a yau sakamakon sakamakon amfani da su ne a cikin da yawa.

A cewar wasu ƙididdigar, matsakaicin Yammacin Turai yana cin kimanin g 82 na sukari kowace rana (ban da wanda aka riga aka samo shi cikin samfuran halitta). Wannan shine kusan 16% na adadin adadin kuzari na abinci - mafi mahimmanci fiye da shawarar.

Kungiyar Lafiya ta Duniya ta bada shawarar daukar babu fiye da 5-10% na adadin kuzari daga sugars. Wannan kusan 25 g ne ga mata sannan 38 g ga maza 8.

Don sanya shi a bayyane, muna fassara zuwa yaren samfuran: 330 ml na Coca-Cola sun ƙunshi kusan 30 g na sukari 11. Wannan, a qa'ida, shine duk abinda aka yarda ...

Hakanan yana da mahimmanci a tuna cewa an ƙara sukari ba kawai ga abinci mai dadi ba (ice cream, sweets, cakulan). Hakanan ana iya samo shi a cikin "dandano mai ƙanshi": biredi, ketchups, mayonnaise, gurasa da tsiran alade.

Zai yi kyau in karanta lakabi kafin sayan ..

Ga wasu nau'ikan mutane, musamman ma wadanda ke da haɓakar insulin (masu ciwon sukari), fahimtar bambanci tsakanin sukari da fructose yana da mahimmanci.

A gare su, cin fructose a zahiri ba shi da cutarwa fiye da sukari. ko glucose mai tsabta, tunda yana da ƙananan glycemic index kuma baya haifar da ƙaruwa mai yawa a cikin sukarin jini.

Don haka shawarar gaba daya ita ce:

• ragewa, kuma ya fi kyau cirewa daga abincin gaba ɗaya kowane nau'in sugars (sukari, fructose) da samfuran da aka sake samarwa daga gare su da yawa,
• Kada ku yi amfani da kowane irin mai ba da daɗi, tun da yake yawancinsu yana cike da lamuran lafiya,
• gina abincinka na musamman a kan dukkan abincin abinci na halitta kuma kada ku ji tsoron sukari a cikin abin da ke ciki: duk abin da aka “ma'aikata” a kan daidai gwargwado akwai.

Duk nau'ikan sukari (sukari na tebur da fructose) suna da illa ga lafiya lokacin da aka cinye su da yawa. A cikin yanayin su na halitta, a matsayin ɓangare na samfuran halitta, ba masu cutarwa ba. Ga masu ciwon sukari, fructose a zahiri ba shi da cutarwa fiye da sucrose.

Kammalawa

Sucrose, glucose da fructose duk suna da dandano mai daɗi, amma fructose shine mafi daɗin rai.

Ana amfani da duk nau'ikan sukari guda uku a cikin jiki don makamashi: glucose shine asalin tushen makamashi, ana canza fructose zuwa glucose a cikin hanta, kuma sukari ya rushe cikin duka.

Duk nau'ikan sukari guda uku - glucose, frutose, da sucrose - ana samun su ta dabi'a a cikin abinci na mutane da yawa. Babu wani laifi a cikin amfaninsu.

Lahanta lafiyar shine wuce su. Duk da gaskiyar cewa ana yin ƙoƙarin yin “ƙarin sukari mai cutarwa”, binciken kimiyya ba ya tabbatar da wanzuwar sa ba: masana kimiyya suna lura da illolin rashin lafiyar lokacin amfani da kowane ɗayan su a cikin allurai masu yawa.

Zai fi kyau a guji yin amfani da kowane irin kayan zaki, kuma a more dandano kayan halitta waɗanda ke ɗauke da su ('ya'yan itãcen marmari, kayan lambu).

Bambancin kaddarorin fructose

Babban fasalin abu shine yawan shigar hanji. Ya yi saurin zama, watau ƙasa da na glucose. Koyaya, rarrabuwa yafi sauri.

Abubuwan da ke cikin kalori shima daban ne. A cikin giram sittin da shida na fructose, akwai adadin kuzari 224, amma zaƙin da ake ji daga cin wannan adadin ya yi kama da wanda aka bayar ta giram 100 na sukari mai ɗauke da kilogram 400.

Kadan ba wai kawai adadin da adadin kuzari na fructose ba, idan aka kwatanta da sukari, ana buƙatar jin daɗin ɗanɗano na gaske, har ma da tasirin da yake da shi a enamel. Yana da m sosai.

Fructose yana da kayan jikin mutum na shida-atom monosaccharide kuma shine isomer na glucose, kuma, ma'ana, duk waɗannan abubuwa suna da sifa iri ɗaya, amma tsarin tsarin daban yake. Ana samo shi cikin adadi kaɗan a cikin sucrose.

Ayyukan ilimin halittar da fructose ke yi suna kama da waɗanda carbohydrates suke yi. Yana amfani da jiki da farko azaman tushen makamashi. Lokacin da aka sha, ana amfani da fructose ko dai a cikin kitse ko a cikin glucose.

Samun ainihin samfurin fructose ya ɗauki lokaci mai yawa. Abubuwan sun sha gwaje-gwaje da yawa kuma kawai bayan an amince da izinin amfani. An kirkiro Fructose mafi yawa sakamakon binciken da ke kusa da ciwon sukari, musamman, nazarin tambayar yadda ake "tilasta" jiki don aiwatar da sukari ba tare da amfani da insulin ba. Wannan shine babban dalilin da masana kimiyya suka fara neman wani wanda ba ya buƙatar sarrafa insulin.

An kirkiro masu zaren farko ta hanyar da za'ai, amma sannu a hankali ya bayyana cewa suna cutar cutarwa ga jikin mutum fiye da yadda talakawa yake. Sakamakon bincike da yawa shine samo asali na dabara na fructose, wanda aka gane shine mafi kyawun yanayi.

A kan sikelin masana'antu, an fara samar da fructose in anjima kwanannan.

Menene amfani da cutarwa na fructose?

Ba kamar analogues na roba ba, waɗanda aka gano suna da lahani, fructose abu ne na halitta wanda ya sha bamban da na farin farin talakawa, wanda aka samo daga ire-iren fruitya andyan itace da ciyawar berry, har da zuma.

Bambancin damuwa, da farko, adadin kuzari. Don jin cike da lemo, kuna buƙatar cin sukari sau biyu kamar furen. Wannan ya cutar da jiki kuma yana tilasta mutum ya cinye Sweets da yawa.

Fructose shine rabin, wanda yana rage yawan adadin kuzari, amma iko yana da mahimmanci. Mutanen da suke amfani da su shan shayi tare da cokali biyu na sukari, a matsayin mai mulkin, suna sanya kullun a cikin abin sha mai kama da madadin, kuma ba cokali ɗaya ba. Wannan yana haifar da jiki ya zama mai cikakken ƙarfi na sukari.

Sabili da haka, cin fructose, duk da cewa an dauke shi samfurin duniya, ya zama dole ne kawai a matsakaici. Wannan ya shafi ba kawai ga waɗanda ke fama da cutar masu cutar sankara ba, har ma da mutane masu lafiya. Tabbatar da wannan shine cewa kiba a Amurka an danganta shi da yawan wuce kima da fructose.

Amurkawa suna cinye aƙalla kilo saba'in na kayan zaki a kowace shekara. An kara Fructose a Amurka a cikin abubuwan sha da ke cike da abubuwan sha, abubuwan dafa abinci, cakulan da sauran abincin da masana'antar abinci ta kera. Wani adadin madadin sukari daidai, ba shakka, ya cutar da yanayin jikin mutum.

Kada a kuskure game da ɗan ƙaramin kalori fructose. Yana da ƙarancin abinci mai gina jiki, amma ba abinci bane. Rashin dacewar mai zaki shine cewa “lokacin da aka kamala” na daɗin daɗi yakan zo ne bayan wani lokaci, wanda hakan ke haifar da haɗarin amfani da abubuwan sarrafawa daga kayan abinci na 'ya'yan itace, wanda ke haifar da faɗaɗa ciki.

Idan ana amfani da fructose daidai, to, yana ba ku damar rage nauyi da sauri. Ya fi mai daɗi da farin farar sukari, wanda ke ba da ƙarancin amfani da Sweets, kuma, a sakamakon, zuwa rage yawan caloric. Madadin cokali biyu na sukari, saka guda a cikin shayi. Energyimar kuzarin abin sha a wannan yanayin ta zama ƙasa da biyu.

Yin amfani da fructose, mutum baya jin yunwa ko ci, yana ƙi farin sukari. Zai iya ci gaba da jagorancin salon rayuwar da ya saba ba tare da wani hani ba. Iyakar abin da ke cikin caveat shine cewa ana buƙatar amfani da fructose a cinye shi a cikin adadi kaɗan. Baya ga fa'idodin wannan adadi, mai zaki zai rage yiwuwar lalacewar haƙori da kashi 40%.

Ruwan da aka shirya sun ƙunshi babban taro na fructose. Don gilashin guda ɗaya, akwai kimanin cokali biyar. Kuma idan kun sha irin wannan abin sha akai-akai, hadarin kamuwa da cutar sankara na ƙaruwa. Excessaukar daɗin abun zaki shine barazanar ciwon sukari, sabili da haka, ba a ba da shawarar sha fiye da milili 150 na ruwan 'ya'yan itace da aka saya kowace rana.

Duk wani nau'in saccharides da ya wuce kima na iya yin illa ga lafiya da sifar mutum. Wannan ya shafi ba kawai ga maye gurbin sukari ba, har ma ga 'ya'yan itatuwa. Samun babban glycemic index, mangoes da ayaba baza su iya cin abinci ba tare da kulawa ba. Wadannan 'ya'yan itatuwa ya kamata a iyakance su a cikin abincinku. Kayan lambu, akasin haka, na iya cin abinci uku da huɗu a rana.

Fructose don ciwon sukari

Sakamakon gaskiyar cewa fructose yana da ƙananan glycemic index, yana da karɓa don amfani da waɗanda ke fama da nau'in ciwon sukari na dogara-1 na ciwon sukari. Yin sarrafa fructose shima yana buƙatar insulin, amma maida hankali ya ninka sau biyar ƙasa da rushewar glucose.

Fructose ba ya ba da gudummawa ga rage raguwar yawan sukari, wato, ba ya jimre da ƙwanƙwasa jini. Wannan ya faru ne saboda gaskiyar cewa duk samfuran da ke ƙunshe da wannan abun ba sa haifar da ƙaruwa cikin abubuwan zubar da jini.

Wadanda ke fama da ciwon sukari na 2 suna yawan yin kiba kuma suna iya cinye masu zaki fiye da gram 30 a rana. Wuce wannan ƙa'idar ita ce mafi yawan matsaloli.

Glucose da fructose

Su ne mafi mashahuri mai dadi biyu. Babu wata hujja bayyananniya da aka samo wanne ne daga cikin waɗannan masu ɗanɗano masu dadi, don haka wannan tambayar ta kasance a buɗe. Dukansu maye gurbin sukari sune kayan lalacewa na sukari. Bambancin kawai shine fructose shine ɗan ɗanɗano.

Dangane da raunin da ya fi sauƙi a hankali wanda fructose ya mallaka, masana da yawa suna ba da shawarar fifita shi maimakon glucose. Wannan ya faru ne saboda yawan zafin jiki na jini. A hankali wannan na faruwa, ana buƙatar ƙarancin insulin. Kuma idan glucose yana buƙatar kasancewar insulin, rushewar fructose yana faruwa a matakin enzymatic. Wannan ya banbanta yawan motsa jiki.

Fructose ba zai iya yin fama da matsananciyar yunwa ba. Gurasar glucose ne kawai zai iya kawar da iyakokin rawar jiki, zagi, danshi, rauni. Sabili da haka, fuskantar wani hari na matsananciyar ƙwayar carbohydrate, kuna buƙatar cin zaki.

Wani yanki na cakulan ya isa ya tsayar da matsayinsa saboda glucose ya shiga cikin jini. Idan fructose yana nan a cikin Sweets, babu wani ci gaban ci gaban kyautatawa da zai biyo baya. Alamar rashi a jikin carbohydrate zata wuce kawai bayan wani lokaci, wato, lokacin da mai zaki zai shiga cikin jini.

Wannan, a cewar masana ilimin abinci na Amurka, shine babbar hasara na fructose. Rashin yawan jin daɗi bayan cin wannan mai zaki zai tsokani mutum ya cinye babban Sweets. Sabili da haka sauyawa daga sukari zuwa fructose ba ya kawo wata lahani, kuna buƙatar yin tsayayya da amfani da ƙarshen ƙarshen.

Dukkanin fructose da glucose suna da mahimmanci ga jiki. Na farko shine mafi kyawun madadin sukari, na biyu kuma yana cire gubobi.