E hoʻomanaʻo wau iā ʻoe e pili ana ka fructose i nā kō maʻalahi (carbohydrates) a he kumu ia o ka glucose. Hāʻawi ka Fructose i ka ʻono i nā huaʻai a me ka meli, a me ka glucose (ma nā ʻāpana like) he ʻāpana o ka sucrose, ʻo ia hoʻi ka papaʻaina keʻokeʻo maʻamau (maʻemaʻe) kō.
He aha ka fructose i loko o ke kino? ʻO ka metabolism fructose
A laila e loaʻa kekahi "weliweli" kemika. No ka poʻe makemake ʻole, paipai wau iā ʻoe e hele koke i ka hopena o ka ʻatikala, aia kahi papa inoa o nā hōʻailona hiki ke hoʻohana nui i ka fructose a me nā ʻōlelo aʻoaʻo kūpono no kāna hoʻohana palekana.
No laila, hoʻopili ʻia ka fructose mai ka meaʻai i loko o ka ʻōpū a hoʻoheheʻe ʻia i loko o nā pūpū ate. I loko o ke ake, ua hoʻololi ʻia ka fructose, e like me ka glucose, i pyruvate (pyruvic acid). ʻOkoʻa nā kaʻina hana o ka pyruvate synthesis mai ka glucose (glycolysis) a me ka fructose [1][S2]. ʻO ka hiʻohiʻona nui o ka metabolism fructose ʻo ka hoʻohana nui ʻana o nā molekole ATP a me ka hoʻokumu ʻana o nā huahana "ʻole": triglycerides a me ka waikawa uric.
E like me kāu e ʻike ai, ʻaʻole pili ka fructose i ka hana ʻana o ka insulin, kahi hormone pancreatic nona ka hana nui e kāohi i ka pae glucose koko a hoʻoponopono i ka metabolism carbohydrate. ʻOiaʻiʻo, ua hana kēia (fructose) i "huahana no ka maʻi maʻi maʻi", akā ʻo ia ke kumu i hele ʻole ai nā kaʻina metabolic. Ma muli o ka hoʻonui ʻana o ka fructose i loko o ke koko ʻaʻole ia e alakaʻi i ka hana ʻana o ka insulin, e like me ke ʻano o ka glucose, ke kuli nei nā cell i ka mea e hana nei, ʻo ia hoʻi, ʻaʻole hana ka mana o ka manaʻo.
ʻO ka metabolism ʻole o ka fructose e alakaʻi i kahi kiʻekiʻe o ka triglycerides i loko o ke koko a me ka waiho ʻana o nā momona i loko o ka ʻiʻo adipose o nā ʻōpū o loko, ka nui o ka ate a me nā ʻiʻo. ʻAʻole ʻike maikaʻi nā ʻōpū obese i nā hōʻailona insulin, ʻaʻole i komo ka glucose iā lākou, pōloli nā cell a loaʻa i ka hana o nā radical manuahi (oxidative stress), e alakaʻi ana i ka hōʻino ʻana i ko lākou kūpaʻa a me ka make. ʻO ka make nui o ka cell cell (apoptosis) ke alakaʻi nei i ka mumū kūloko, ʻo ia hoʻi kahi kumu pilikia no ka hoʻomohala ʻana i kekahi mau maʻi make e like me ke kanesa, ka maʻi diabetes, ka maʻi o Alzheimer. Eia kekahi, ua hoʻopili ʻia ka nui o nā triglycerides i kahi piʻi nui o ka maʻi cardiovascular.
ʻO kekahi huahana ʻē aʻe o ka metabolism fructose he uric acid. Hoʻopili ia i ka synthesis o kekahi mau mea biologically ikaika i hūnā ʻia e nā pūnaewele adipose tissue, a no laila hiki ke hoʻololi i ka hoʻoponopono ʻana i ke koena o ka ikehu, lipid metabolism, insulin sensitivity, ka mea, ke alakaʻi nei i ka helu a me nā malfunctions systemic i ke kino. Eia nō naʻe, mamao loa ke kiʻi kelepona mai ka maopopo a pono e noiʻi hou aku. Akā ua ʻike ʻia e hiki ke waiho ʻia nā kristal uric acid i loko o nā ami, ka ʻiʻo subcutaneous a me nā puʻupaʻa. ʻO ka hopena, ʻo ka gout a me ka maʻi arthritis mau.
Fructose: kuhikuhi no ka hoʻohana
He aha ka mea weliweli? ʻAʻole, ʻaʻole pilikia ka fructose i nā mea liʻiliʻi. Akā i ka nui o nā mea i ʻai ʻia i kēia lā (ʻoi aku ma mua o 100 grams i kēlā me kēia lā) e ka hapa nui o ka poʻe, hiki i ka fructose ke hana i nā hopena ʻaoʻao.
● ʻAi ʻana; ● ʻĀpana; ● Hoʻonui i ka luhi; ● ʻImi mau i nā mea ʻono; ● Ka hopohopo; ● Pimples; ● ʻO ka momona o ka ʻōpū.
Pehea e pale aku ai i nā pilikia?
E ʻōlelo mākou ua loaʻa ʻoe iā ʻoe iho me ka hapa nui o nā hōʻailona. Pehea e lilo ai? Poina e pili ana i nā huaʻai a me nā mea ʻono? Aʻole iki. E kōkua kēia mau ʻōlelo aʻoaʻo iā ʻoe e palekana i ka ʻai ʻana i ka fructose:
1. Manaʻo ʻia e ʻai ʻole ma mua o 50 g o ka fructose i kēlā me kēia lā. No ka laʻana, ʻo 6 tangerines a i ʻole 2 pears momona i loaʻa i kēlā me kēia lā o ka fructose. 2. E hāʻawi i ka makemake i nā hua liʻiliʻi-fructose: nā'ōlaʻa, nā hua citrus, nā hua, kiwi, avocados. E hoʻemi nui i ka ʻai ʻana i nā hua fructose kiʻekiʻe: nā pears a me nā ʻāpala, nā mango, nā maiʻa, nā hua waina, nā melon, nā pineapples, nā lā, nā lychees, a me nā mea ʻē aʻe. ʻOi aku ka poʻe i piha i nā papa o nā hale kūʻai "meaʻai meaʻai". 3. Mai inu i nā mea inu ʻono e like me ka cola, nā nectars huaʻai, nā wai i hoʻopaʻa ʻia, ka cocktails huaʻai a me nā mea ʻē aʻe: loaʻa iā lākou nā ʻāpana MEGA o ka fructose. 4. ʻO ka meli, ka syrup artichoke Ierusalema, ka syrup lā a me nā syrups ʻē aʻe ka nui o ka fructose maʻemaʻe (kekahi a hiki i ka 5%, e like me ka syrup agave), no laila ʻaʻole pono ʻoe e noʻonoʻo iā lākou he 70% "maikaʻi" ke kō.
6. ʻO ka Vitamin C, i loaʻa i loko o nā huaʻai a me nā mea kanu he nui (nā hua citrus, nā ʻōpala, ke kāpeti, nā hua, a me nā mea ʻē aʻe), pale i kekahi o nā hopena ʻaoʻao o ka fructose. 7. Kāohi ka fiber i ka absorption o ka fructose, e kōkua ana e hoʻolohi i kāna metabolism. No laila e koho i nā huaʻai hou ma mua o nā mea ʻono i loaʻa i ka fructose, nā syrups huaʻai, a me nā wai, a e hōʻoia i ka hoʻokomo ʻana i nā mea kanu i kāu meaʻai ma mua o nā huaʻai a me nā mea ʻē aʻe. 8. E noʻonoʻo pono i ka ʻeke a me ka haku ʻana o nā huahana. Ma hope o nā inoa o ka fructose i hūnā ʻia: ● ʻO ka huila kulina; ● Glucose-fructose syrup; ● hua kō; ● Fructose; ● Hoʻohuli i ke kō; ● Sorbitol.
ʻAʻole i hoʻopuka ka hui ʻepekema i kahi ʻōlelo hoʻoholo lokahi no ka fructose. Akā ua ʻōlelo ka poʻe ʻepekema i nā pōʻino o ka hoʻohana ʻole ʻia o ka fructose a koi ʻole e noʻonoʻo wale ia he "huahana pono". E noʻonoʻo i kou kino ponoʻī, nā kaʻina hana i loko o kēlā me kēia kekona a hoʻomanaʻo i nā ʻano he nui i kou mau lima.