Kunyange zvakadaro, nokuda kwekuchera kwezvibereko muviri unoda zvakawanda zvekoriyori pane kuti uzvive iwe pachako. Chikonzero ndechokuti nzira yekubudisa makoriyamu kubva kunezvikudya izvi yakaoma kunzwisisa uye, naizvozvo, muviri unoparadza simba rakawanda kudarika zvakakosha. Iwe haufaniri hako, hazvo, haufaniri kudya izvo chete zvekudya, nokuti izvi zvichaita kuti urege kushaya zvinodiwa zvinovaka muviri izvo zvinoita kuti utano huve hwakanaka.
Zvibereko zvishoma-calori zvinosanganisira: maapuro, raspberries, cherries, mazambiringa, kiwi, peach, sitirobheri, melon, apricot, mandarin, orange, mandimu, mazambiringa. Zvibereko zveCaroric - bhanana, pear, pineapple, melon, quince nevamwe.
Zvinyorwa zvemakoriyamu mune zvimwe zvibereko (kuverenga pa100g.):
Lemon - 19 cal;
Orange - 37 makoriori;
Cherry - 54 cal .;
Apple aple - 41 makoriori;
Mazambiringa - 60 cal;
Mango - 57 cal;
Peach - 45 cal;
Malina - 37 cal;
Bilberry - 57 cal;
Apricots - 49 cal.
Ndezvipi zviri nani kudya michero - musati mushure kana mushure mekudya?
Apo iwe unopedza michero mangwanani asati adya, vanozadza muviri nemuwandu wezvokudya zvakagadzika, vitamini, mineral, organic acids uye normalizes pH kuenzanisa. Tinonunura nemubatsiri wavo mumuviri mvura uye fiber, kuita "utsi" mumatumbu, kuchibvisa chero zvisikwa zvipi nezvidimbu. Kana iwe ukadya michero mushure mekudya - zvinyorwa zve glycogen sukari mukati mavo zvichadzorera kukwana kweglucose mumuviri. Iyo mvura ichavabatsira kuti vape simba rekushandisa. Kuti kuderedza dambudziko rekuneta - zviri nani kudya michero mangwanani, munguva kusvikira 12 masikati.
Vanhu vazhinji vanorega michero, nokuti zvinyorwa zve fructose mukati mavo zvinowedzera kuisa nokukurumidza kwehuwandu hunorema. Ichokwadi kuti zvakawanda zve fructose zvinogona kukonzera kuwandisa kweglycogen mukati mechiropa uye kuiswa semafuta. Kune rumwe rutivi, fiber nezvimwewo zvinovaka muzvibereko zvinopa zvakawanda kubatsirwa kupfuura chero chimwe chigadzirwa chekudya. Uye mukuwana kwezvinhu zvinobatsira kune basa rehupenyu, chinangwa ndechokudya zvigadzirwa! Fructose ndiyo inokonzerwa nemakhahydrates muzvirimwa nemichero. Yakawanda yaro iri mumaruva emakwenzi, mbeu dzekudyara neuchi nyuchi.
Chii chinonzi fructose?
Carbohydrates inogona kugoverwa mumapoka matatu: monosaccharides, oligosaccharides uye polysaccharides. Zvose zvine mahydrohydrates ari muhutano hwakasimba uye ane unhu humwechete. Mamolekemu avo anosanganisira zvinhu zvitatu: carbon, hydrogen uye oksijeni. Monosaccharides (glucose uye fructose) zvinhu zvisina kuchena zvemakristalline zvinhu, nyore nyore kusanganiswa mumvura uye zvinotapira muvira. Kunaka kunokonzerwa nekuunganidza kwemazana akawanda emahydroxyl mumapolekoro avo. Kana inopisa, inonyunguduka, inopisa uye pakupedzisira inokonzera kubatana nekubudiswa kwemvura inopisa.
Muchirevo chemuviri, fructose inoratidzika sechinhu chinotapira zvinofadza uye chinogadzikana muwaini. Fructose ine zvakaenzana nehuwandu uye huwandu hwehuwandu uye huwandu hwemasero seglucose. Fructose uye glucose inogona kuviriswa nemhando dzakasiyana-siyana dze enzymes. Zvichienderana nerudzi rwekuvirisa kunogona kuwedzera mamwe lactic acid, acetic acid, doro. Fructose kaviri inotapira seglucose. Anogadzirirwa zviri nani, kunyange nevanhu vane chirwere cheshuga. Saka, inorayirwa kune vakadaro.
Fructose inoshanda sei mumuviri?
Fructose inogadzira pfungwa yenhema yenzara, iyo inotungamirira pakudya uye kuwedzera kuwedzera, zvichienderana. Kutapira kwahwo kuri 1.4 nguva yakakwirira kudarika shuga, asi haikodzeri mutoro wemhybadirosiro. Mumumuviri wemunhu, fructose iri nyore kukura kupfuura yakachena shuga, nokuti iri nyore chemikomikari. Fructose inononoka zvishoma nezvishoma kudarika glucose mudumbu rekudya. Chikamu chikuru chayo chinoshandiswa muchiropa kusvika mu glycogen. Fructose inonyanya kuiswa mukati mekutendeuka kwehutano uye hairevi insulin yekushandiswa kwesero. Icho chigadzirwa chekudya uye chakakosha mumuviri, nokuda kwechikamu chikuru, nekuda kwekunaka kwayo. Muchikamu chiduku che fructose, unogona kutapira zvokudya uye zvinwiwa, kuderedza kudya kweakagidhyidrates. Nhamba yeglycemic ye fructose inenge inenge 30, uye naizvozvo inonyanya kukodzera kuvanhu vanotambura nechirwere cheshuga.
Dzidzo dzakaratidza kuti fructose inoderedza insulin senzwi mumuviri, inokanganisa metabolism yemafuta mairi. Izvi zvinowedzera huwandu hwehutano hwemwoyo. Yakawanikwa kuti kushandiswa kwefructose kunokurudzira kuunganidza mafuta kunyanya kunotenderera nhengo dzomukati uye zvishoma kunobata zvinyorwa zviduku. Vanachiremba vanotaura kuti fructose yakawanda pamwe chete nemafuta akakwirira zvinogona kutungamirira mukurwisana neptin, saka zvichava zvakaoma kuchengetedza kuenzanisa pakati pekudya kwezvokudya uye simba rinodiwa mumuviri. Maererano nedzimwe nyanzvi, fructose panguva yekushandiswa kwezvibereko nemiriwo zvinogona kukonzera kusagadzikana neptin kuvanhu vane utano, pasinei nezviyero zvezvibereko zvakadyiwa.
Fructose inotsiva cheshuga. Kushushwa nemuviri zvachose uye, kufanana neshuga yakawanda, inopa simba. Kazhinji inonzi yakachengeteka, asi, zvinosuruvarisa - makori.
Kubatsirwa kwefructose
- 30% vashoma makoriki kupfuura shuga;
- Iine zvishoma zvingaita shuga yeropa, iyo inogamuchirwa kune vamwe varwere vane chirwere cheshuga mellitus;
- Fructose imwe yezvishoma zvinotapira zvisingagoni kuchengetedza zvirwere uye, naizvozvo, zvinoshandiswa kugadzirira chirwere cheshuga nejamu. Kana shuga inowanzoshandiswa inoshandiswa ne fructose, ipapo kubika kunotora nguva yakareba uye kunononoka.
- Inokurumidza kupera kudhakwa doro muropa.
Kukanganiswa kwefructose
- Muhuwandu huwandu hunogona kuwedzera njodzi yezvirwere zvepfungwa (chirwere chakachengeteka - kwete kupfuura 30-40 g pazuva);
- Inoita pfungwa yenhema yenzara, iyo inoita kuti kuve kwekuwedzera kwekurema;
- Inokurumidza kukanganisa kukwegura - maererano nekuongorora kwevasayendisiti veIsrayeri mumakonzo.
- Kunyanya kudya kwefructose kunogona kukonzera kusakanganisika kweglucose kushivirira uye kusina simba kwekuchengetedza insulin. Zvose izvi zvinetso zvemasanganisitiri zvinosanganiswa nekudyiwa kwe insulin uye zvinogona kuchinja kukura kwechirwere.
- Fructose inogona kukonzera simba zvakasimba - kusawirirana kune michero shuga. Nechirwere ichi munhu haagoni kudya michero nemiriwo zvachose, uyewo kunwa zvinwiwa pamusana pavo.
Sezvo wadzidza kuti shuga yakawanda sei ine michero, unogona kuzvigadzira kudya kwako kwakakwana.
Iko fructose yakawanda sei mumichero yakasiyana-siyana (yezvibereko zvemasvikiro mashoma)
Peari - 11 g;
Orange - 6 g;
Bunch of cherries - 8 g;
Apple - 7 g;
Boka remazambiringa (250 g.) - 7 g;
Chikamu chemuvhenekeri - 12 g;
Peach - 5 g;
Aine majee ejaspberries (250 g.) - 3 g;
Rimwe shoma re blueberries (250 g.) - 7 g;
Mukombe weinanapple yakakoswa (250 g.) - 7 g;
Nectarine - 5 g;
Kiwi - 3 g;
Melon (inenge 1 kg) - 22 g;
A shoreberries (250 g.) - 4 g;
Banana - 9 gr.
Chikamu chikuru che fructose chinokonzera metabolism muropa. Ikoko inoshandurwa kuva zvigadzirwa zveglucose uye inochengetwa nenzira yeglycogen. Kukwanisa kwechiropa kushandura fructose kwakanyanya kudziviswa, uye izvi zvakanaka nekuti kana inotanga kushandura pakukwirira kwepamusoro, inogona kuchinjwa kuva mafuta. Izvi zvinowanzoonekwa kune vanhu vane mazinga akakura mumaropa kana nehurefu hwe insulin kushorwa.
Nhamba ye fructose muropa haitauri zvakananga pane hormonal balance. Zvarinotaura hazvina kukonzera kukurumidza nokukurumidza mumashuga eropa. Uye izvi zvakakura zvikuru, kunyanya kune vane chirwere cheshuga. Asi kune rumwe rutivi, ruzhinji rwe fructose runogona kutungamirira pakuunganidza mafuta akawanda. Kune matambudziko anokonzerwa nekudya kwakanyanya kwefructose. Chimwe chazvo ndechekugona kugumisa kuparara kwayo. Inoramba ichingowedzera mumatumbo, asi haisi kudyiwa. Nokudaro - dumbu rinoputika, flatulence, mudumbu rinogumbura. Zvinotendwa kuti 30-40% yevanhu vane matambudziko akadaro. Kunewo vanhu vakawanda vane hanya vasingagoni kuwana michero yehuga (fructose). Kunyanyisa kushandiswa kwezvibereko kunogona kutungamirira kumapasimusi mudumbu, kurwadziwa uye chirwere.
Fructose haina kukonzera kusunungurwa kwe insulin uye leptin-hormones inobatsira kudzivisa kudya, uye haidzivisi kugadzirwa kwemhomoni inokurudzira nzara. Saka, tinotaura kuti kushandiswa kwayo kusingadzorwi kunobatsira kuwedzera kuwedzera.
Hazvina kunaka kufunga kuti isu tinofanira kurega kudya michero nemiriwo. Zvose zvakataurwa pano pamusoro pekukuvadza kwefructose zvine musoro kunze kwekuti iri muhuwandu hwakawanda. Kushandiswa kwezvibereko zuva rega rega mune zvikamu zvakakura kunogona kukonzera kusagona kusimba kwesimba, uye kunogona kukonzera izvo zvinonzi "fructose kusawirirana".
Isu tose tinoziva kuti shuga yakawanda inokuvadza sei kune hutano, iyo (kwete pasina chikonzero) inowanzozonzi "rufu chena." Zvisinei, masayendisiti anonyevera kuti fructose kazhinji haisi chete yakachengeteka, asi inogona kukonzera zvakanyanya kukuvadza muviri. Nemhaka yekuita, vazhinji vedu tinodya zvokudya chete nevatasvi vatsiga, vakadaro "mafashoni" munguva pfupi yapfuura. Nokudaro, uwandu hwe fructose muropa hunobuda kure, chiropa hachibatsiri nekugadzirwa kwe fructose uye muviri unotanga kuramba. Kwemakore makumi matatu adarika, vanogadzira zvishoma nezvishoma vanotsiva shuga yakasvibirira uye shuga vatsigiri - fructose, kuwedzera pakugadzirwa kwehusiki yegorosi, iyo inogadzirwa kubva ku cornstarch zvichienderana nematambudziko akawanda emabhizimisi. Kukwanisa kwaro kuwedzera simba uye kutapira kwezvigadzirwa zvinoshandiswa mukugadzirwa kwemabhizimisi emakambani makuru kwazvo ane michina inopedzwa pasi pose muhuwandu hwakawanda. Mukuwedzera, sirasi yegorosi inovandudza unhu uye unhu hwezvigadzirwa zvebheka uye zvino inoshandiswa mukugadzirira kwekeke, zvidye, majiki, zviyo zvekudya zvekudya zvokudya zvekudya. Mukuwedzera, sirasi yegorosi inodhura zvikuru kupfuura kugadzirwa kwezvimwe zvinotapira, uye naizvozvo zvinosarudzwa. Mune shoko - fructose, iyo inotengeswa muzvitoro - iri kure neshuga, yakawanikwa kubva kunezvibereko. Iyo inowanikwa nehutano hwakaoma hwekugadzira mbatatisi kana cornstarch uye zvimwe zvemakemikari marapirwo. Pakuguma, inoshanduka imwechete "chibereko" shuga, iyo inoshandiswa muzvokudya zvakawanda nekumwa.
Mubvunzo unowanzobvunzwa kuti: "Kana ndichida kuora muviri, ndinofanira kurega michero here?" Vanodya noutano uye vane mafungiro vanoda mafambiro akasimba mumamiriro ekuchengetedza kushandiswa kwemichero sechigadzirwa nemafuta ezere. Vamwe vanoshandisa zvigadzirwa izvi kazhinji. Izvo hazvina kunyatsogadziriswa kwekugara kushandiswa kwemichero. Mhedziso: inobatsira kudya michero nemiriwo, sezvo zvichinyanya kudya digestible uye chibereko cheshuga chinokosha, asi inofanira kushandiswa nenzira yakakodzera, ichicherechedza kudya kwakakodzera uye mitambo.