Fructose ke carbohydrate e tsebahalang haholo ho bakuli ba nang le lefu la tsoekere. Ho khothalletsoa ho khutlisetsa tsoekere nakong ea ho lokisa lijana tse ngata. Sena se bakoa ke index ea glycemic ea fructose le thepa ea eona e molemo bakeng sa 'mele oa motho.
Ke eng lik'habohaedreite
Li-carbohydrate tsohle li na le likaroloana tsa tlhaho - li-saccharides. Haeba saccharide e le 'ngoe e kenyellelitsoe, ntho e joalo e bitsoa monosaccharide, moo ho nang le likarolo tse peli - disaccharide. Karolo ea lik'habohaedreite e nang le li-saccharide tse ka bang 10 e bitsoa oligosaccharide, e fetang 10 - polysaccharide. Ona ke motheo oa khethollo ea mantlha ea lintho tse phelang.
Ho boetse ho na le karohano ho lik'habohaedreite tse potlakileng le tse liehang ho latela, ho latela boemo ba glycemic index (GI) le bokhoni ba ho eketsa palo ea tsoekere maling. Li-monosaccharides li na le li-index tsa boleng bo phahameng, ho bolelang hore li potlakisa palo ea tsoekere - tsena ke lik'habohaedreite tse potlakileng. Lithako tse tsamaeang butle li na le GI e tlase mme butle-butle li eketsa tsoekere. Tsena li kenyelletsa lihlopha tsohle tse ling tsa lik'habohaedreite, ntle le li-monosaccharides.
Mesebetsi ea Likhomphutha tsa Tlhaho
Lik'habohaedreite li etsa mesebetsi e itseng, e le karolo ea lisele le lisele tsa libopuoa:
- ts'ireletso - Limela tse ling li na le lisebelisoa tsa ho itšireletsa, e leng eona ntho ea mantlha eo e leng lik'habohaedreite;
- sebopeho - metsoako e fetoha karolo e ka sehloohong ea marako a sele ea li-fungus, limela;
- polasetiki - ke karolo ea limolek'hule tse nang le sebopeho se rarahaneng 'me li nka karolo molemong oa matla, likhomphutha tsa limolek'hule tse netefatsang ho boloka le ho fetisa tlhahisoleseling ea liphatsa tsa lefutso;
- matla - "ts'ebetso" ea lik'habohaedreite e lebisa ho popo ea matla le metsi;
- setoko - ho nka karolo ho bokelleng limatlafatsi tse hlokoang ke 'mele;
- osmosis - taolo ea khatello ea mali ea osmotic;
- maikutlo - ke karolo ea palo e kholo ea li-receptors, li thusa ho etsa mosebetsi oa tsona.
Ke carbhydrate efe?
Fructose ke monosaccharide ea tlhaho. Ena ke ntho e monate e monkoang habonolo ke 'mele oa motho. Fructose e fumanoa litholoana, mahe a linotsi, meroho le litholoana tse monate haholo. E na le sebopeho se tšoanang sa limolek'hule joaloka glucose (hape le monosaccharide), empa sebopeho sa eona se fapane.
Fructose ke monosaccharide e tšoauoang ka index e tlase ea glycemic
Fructose e na le litaba tsa khalori tse latelang: 50 g ea sehlahisoa se na le 200 kcal, e phahameng haholo ho feta syntcrose sucrose, e nkang tsoekere e tloaelehileng e sebelisoang bophelong ba letsatsi le letsatsi (193 kcal e na le 50 g ea eona). Lenane la glycemic la fructose ke 20, leha e le ea sehlopha sa lik'habohaedreite tse potlakileng.
Monosaccharide o na le phello e phahameng. Monko oa eona o feta tsoekere le tsoekere makhetlo a mangata.
Hobaneng batho ba lefu la tsoekere
E 'ngoe ea thepa ea mantlha ea fructose ke ho kenella ha eona butle butle maling ho tsoa pampiring ea gastrointestinal. Karolo ena e lumella ts'ebeliso ea monosaccharide, eo, ka bongata, e senyehang kapele, ke bakuli ba nang le lefu la tsoekere le ba entseng qeto ea ho ja hantle.
Fructose kapa glucose - e leng betere?
Ha ho karabo e le 'ngoe ea potso ena. Glucose le eona ke tsoekere e sa hlokeng bohlokoa bakeng sa metabolism e tloaelehileng le mesebetsi ea bohlokoa ea lisele le lisele. Sucrose ke sehlahisoa se ikhethileng se nang le tsoekere le Fructose. Cleavage ea monosaccharides e etsahala ka mpeng ea motho ea ka mpeng.
Ho lumeloa hore ka tšebeliso ea sucrose, monyetla oa ho ba le mafu a meno o eketseha makhetlo a 'maloa. Fructose e fokotsa kotsi ea ts'ebetso ea methapo, empa e khona ho theha metsoako le likarolo tsa tšepe, tse sitisang ho monya. Ntle le moo, ho feta halofo ea fructose e hloekileng e lokolloang e tsoa tsamaisong ea mali ka mokhoa oa mofuta o itseng oa mafura, e leng ho qholotsa nts'etsopele ea maloetse a pelo le methapo.
Likarolo tsa ts'ebeliso
Lenane le tlase la glycemic ea fructose ha le bolele hore e ka sebelisoa ka mokhoa o nang le tsoekere, kapa esita le ka bongata bo boholo. Haeba mokuli a tloaetse ho beha likhaba tse peli tsa tsoekere ka tee mme a etsa qeto ea ho li khutlisa ka tekanyo e lekanang ea monosaccharide, 'mele oa hae o tla fumana lik'habohaedreite tse eketsehileng.
Seketsa e kopantsoeng - Powder e ntle, e tsoekere, e tšoeu e tšoana le tsoekere e sithabetseng
Litsebi tsa lefu la tsoekere la mofuta o ikemetseng oa insulin ha lea lokela ho lekanyetsa palo ea ntho e jeoang ho 30 g ka letsatsi, e sa tsotelloeng feela nakong ea ho pheha, empa le palo e sebelisoang e le li-sweeteners letsatsi lohle.
Lefu la tsoekere le itšetlehileng ka insulin le u lumella ho sebelisa ho feta, empa hape le ka har'a meeli e loketseng (e ka bang 50 g bakeng sa motho e moholo). Haeba u fetolela ka har'a likhaba, u fumana tee ea 6,6 kapa likhaba tse peli. Sena se sebetsa ho fructose e kopantsoeng. Haeba re bua ka monosaccharide ea tlhaho, e fumanehang ka litholoana le litholoana, joale karo-karolelano e fapane ka ho felletseng. Chelete ea letsatsi le letsatsi e ka lumelloa:
- Libanana tse 5
- Liapole tse 3
- Likhalase tse peli tsa fragole.
Ts'ebeliso e feteletseng
Tsela ea "hepatic" ea ho kenella ka matla a monosaccharide 'meleng e eketsa mojaro ka kotloloho ho setho le litsamaiso ka kakaretso. Phello e ka ba ho fokotseha hoa bokhoni ba lisele tsa ho arabela ho insulin.
Mathata a ka bang teng:
- Hyperuricemia ke keketseho ea palo ea uric acid e maling, e ka bakang nts'etsopele ea gout.
- Hypertension le mafu a mang a tsamaeang le keketseho ea khatello ea mali.
- Lefu le se nang mafura la sebete.
- Ho nona le ho se sebetse letho ha motho ho hola semelo sa kholo ea ho hanyetsa lisele tsa 'mele ho ea ho hormone e laolang ho ja lipids.
- Ho hloka taolo ho satiety - monyako o pakeng tsa tlala le satiety o fetola meeli.
- Boloetse ba tsamaiso ea pelo le pelo bo bakoang ke cholesterol e ngata le mafura a maling.
- Ponahalo ea mofuta o ikemetseng oa "insulin" ho motho ea phetseng hantle ka lebaka la ho fokotseha hoa kutloisiso ea lisele ho "pancreatic hormone".
Mehlala ea ts'ebeliso ea ntho ena
Monosaccharide e monate e sebelisoa libakeng tse 'maloa:
- Ho pheha - e le li-sweeteners bakeng sa tlhahiso ea confectionery le lino.
- Lipapali - bakeng sa ho hlaphoheloa ha 'mele kapele nakong ea ho ikoetlisa ka matla le ho ikoetlisa ka matla.
- Moriana - ho felisa matšoao a chefo ea ethyl. Tsamaiso ea methapo e eketsa tekanyo ea ho felisoa ha joala, e fokotsa kotsi ea litlamorao tse ka bang teng.
Boikoetliso ba bohlokoa - matšoao a ho ja fructose
Lisebelisoa tsa lefu la tsoekere
Mehlala ea thepa e halikiloeng e kenyellelitsoeng le fructose, e tla khahla eseng feela ho bakuli ba nang le lefu la tsoekere, empa hape le ho beng ka bona.
Ho shapuoa lithapo tsa curd
Ho lokisa hlama eo u e hlokang:
- khalase ea chisi ea chate;
- Lehe la khoho
- 1 tbsp fructose;
- pina ea letsoai;
- 0.5 tsp soda, e lokelang ho tima le asene;
- khalase ea buckwheat kapa phofo ea barele.
Hlohlelletsa chisi e tšetsoeng, lehe le otiloeng, fructose le letsoai. Kenya sirapo e hlamiloeng ebe u kopanya tsohle. Tšela phofo ka likarolo tse nyane. Mefuta ea buns e ka ba ea sebopeho leha e le sefe le boholo.
Li-cookies tsa Oatmeal
Lithako tsa Bohlokoa:
- ½ senoelo sa metsi;
- ½ senoelo oatmeal;
- ½ senoelo sa oatmeal kapa phofo ea buckwheat;
- vanillin;
- 1 tbsp margarine;
- 1 tbsp fructose.
Fructose e tsoekere e tsoekere haholo bakeng sa ho baka lefu la tsoekere
Flour e kopantsoe le oatmeal le margarine e nolofalitsoeng. Butle-butle tšela metsi ebe u kolobella hlama e tšoanang. Fructose, vanillin lia eketsoa hape li tsoakane. Pheha ka lakane ea ho baka ka mokhoa oa likuku tse nyane ho fihlela khauta e le putsoa. U ka khabisa ka chokolete e lefifi ka fructose, linate kapa litholoana tse omisitsoeng.
Fructose e monate haholo, empa tšireletseho ea eona e bonahala e khelosa ebile e hloka tšebeliso e hlokolosi, haholo batho ba nang le "lefu le monate."
