Cia kuv ceeb toom koj tias fructose yog hais txog cov suab thaj yooj yim (carbohydrates) thiab yog ib qho derivative ntawm qabzib. Fructose muab qab zib rau cov txiv hmab txiv ntoo thiab zib ntab, thiab nrog rau cov piam thaj (hauv qhov sib npaug sib npaug) yog ib feem ntawm sucrose, piv txwv li cov lus dawb (ua kom zoo) qab zib.
Yuav ua li cas rau fructose hauv lub cev? Fructose metabolism
Tom qab ntawd yuav muaj qee qhov "tseem ceeb" chemistry. Rau cov neeg uas tsis txaus siab, kuv xav kom koj tam sim ntawd mus rau qhov kawg ntawm tsab xov xwm, uas muaj cov npe ntawm cov tsos mob tshwm sim ntawm kev noj ntau dhau ntawm fructose thiab cov lus pom zoo rau kev siv nyab xeeb.
Yog li, fructose los ntawm cov zaub mov yog absorbed nyob rau hauv cov hnyuv thiab metabolized nyob rau hauv daim siab hlwb. Hauv daim siab, fructose, zoo li qabzib, hloov mus rau pyruvate (pyruvic acid). Cov txheej txheem ntawm pyruvate synthesis los ntawm qabzib (glycolysis) thiab fructose [1][S2] yog txawv. Lub ntsiab feature ntawm fructose metabolism yog kev noj ntau ntawm ATP molecules thiab tsim ntawm "tsis zoo" los ntawm cov khoom: triglycerides thiab uric acid.
Raws li koj paub, fructose tsis cuam tshuam rau kev tsim cov tshuaj insulin, lub pancreatic hormone uas nws lub luag haujlwm tseem ceeb yog tswj cov ntshav qabzib thiab tswj cov carbohydrate metabolism. Qhov tseeb, qhov no ua rau nws (fructose) yog "cov khoom lag luam rau cov ntshav qab zib", tab sis vim li no, cov txheej txheem metabolic tau tawm ntawm kev tswj hwm. Vim tias qhov nce hauv qhov concentration ntawm fructose hauv cov ntshav tsis ua rau tsim cov tshuaj insulin, zoo li cov piam thaj, cov hlwb tseem lag ntseg rau qhov tshwm sim, piv txwv li kev tawm tswv yim tswj tsis ua haujlwm.
Kev tswj tsis tau cov metabolism ntawm fructose ua rau nce qib ntawm triglycerides hauv cov ntshav thiab tso cov rog hauv cov ntaub so ntswg adipose ntawm lub cev, feem ntau hauv daim siab thiab cov leeg. Cov kab mob rog rog pom cov cim insulin tsis zoo, cov piam thaj tsis nkag mus rau lawv, cov hlwb tshaib plab thiab raug kev txom nyem los ntawm kev ua txhaum ntawm cov dawb radicals (oxidative stress), uas ua rau muaj kev ua txhaum ntawm lawv txoj kev ncaj ncees thiab kev tuag. Kev tuag ntawm tes loj heev (apoptosis) ua rau muaj mob hauv zos, uas yog qhov txaus ntshai rau kev loj hlob ntawm ntau yam kab mob tuag taus xws li mob qog noj ntshav, ntshav qab zib, Alzheimer's disease. Tsis tas li ntawd, ntau dhau triglycerides tau txuas nrog kev pheej hmoo ntawm cov kab mob plawv.
Lwm cov khoom ntawm fructose metabolism yog uric acid. Nws cuam tshuam rau kev sib txuas ntawm qee yam khoom siv roj ntsha uas zais cia los ntawm cov ntaub so ntswg adipose, thiab yog li tuaj yeem cuam tshuam rau kev tswj hwm ntawm lub zog sib npaug, lipid metabolism, insulin rhiab heev, uas, dhau los, ua rau taw tes thiab ua haujlwm tsis zoo hauv lub cev. Txawm li cas los xij, daim duab ntawm tes yog deb ntawm qhov tseeb thiab xav tau kev tshawb fawb ntxiv. Tab sis nws paub zoo tias uric acid crystals tuaj yeem tso rau hauv cov pob qij txha, cov ntaub so ntswg subcutaneous thiab ob lub raum. Qhov tshwm sim yog gout thiab mob caj dab ntev.
Fructose: cov lus qhia rau kev siv
Dab tsi txaus ntshai? Tsis yog, fructose tsis txaus ntshai hauv me me. Tab sis nyob rau hauv cov khoom noj niaj hnub no (ntau tshaj 100 grams tauj ib hnub) los ntawm cov neeg feem coob, fructose tuaj yeem ua rau muaj kev phiv ntau.
● Mob plab; ● Flatulence; ● Ua kom qaug zog; ● Kev ntshaw khoom qab zib tas li; ● Kev ntxhov siab; ● Pob txuv; ● Kev rog plab.
Yuav ua li cas kom tsis txhob muaj teeb meem?
Cia peb hais tias koj pom koj tus kheej nrog rau feem ntau ntawm cov tsos mob. Yuav ua li cas? Tsis nco qab txog txiv hmab txiv ntoo thiab khoom qab zib? Tsis yog kiag li. Cov lus qhia hauv qab no yuav pab koj ua kom muaj kev nyab xeeb kom noj fructose:
1. Nws raug pom zoo kom haus tsis pub ntau tshaj 50 g ntawm fructose ib hnub. Piv txwv li, 6 tangerines lossis 2 pears qab zib muaj ib koob tshuaj fructose txhua hnub. 2. Muab kev nyiam rau cov txiv hmab txiv ntoo uas tsis muaj fructose: txiv apples, citrus txiv hmab txiv ntoo, berries, kiwi, avocados. Qhov tseem ceeb txo qis kev noj cov txiv hmab txiv ntoo uas muaj fructose: qab zib pears thiab txiv apples, txiv nkhaus taw, txiv tsawb, txiv tsawb, txiv tsawb, pineapples, hnub, lychees, thiab lwm yam. 3. Tsis txhob nqa cov khoom qab zib uas muaj fructose. Tshwj xeeb tshaj yog cov uas muaj tag nrho cov txee ntawm "cov khoom noj khoom haus" supermarkets. 4. Tsis txhob haus cov dej qab zib xws li cola, txiv hmab txiv ntoo nectars, ntim cov kua txiv hmab txiv ntoo, txiv hmab txiv ntoo cocktails thiab lwm yam: lawv muaj MEGA koob tshuaj fructose. 5. Zib ntab, Jerusalem artichoke phoov, hnub syrup thiab lwm yam phoov muaj ntau ntawm fructose ntshiab (qee li 70%, xws li agave syrup), yog li koj yuav tsum tsis txhob xav txog lawv 100% "zoo" qab zib hloov.
6. Vitamin C, muaj nyob rau hauv ntau cov txiv hmab txiv ntoo thiab zaub (citrus txiv hmab txiv ntoo, txiv apples, zaub qhwv, berries, thiab lwm yam), tiv thaiv qee qhov kev phiv ntawm fructose. 7. Fiber inhibits qhov nqus ntawm fructose, uas yuav pab kom qeeb nws cov metabolism. Yog li xaiv cov txiv hmab txiv ntoo tshiab dua cov khoom qab zib uas muaj fructose, txiv hmab txiv ntoo syrups, thiab kua txiv hmab txiv ntoo, thiab nco ntsoov suav nrog ntau cov zaub hauv koj cov zaub mov ntau dua li txiv hmab txiv ntoo thiab lwm yam. 8. Ua tib zoo kawm txog kev ntim khoom thiab muaj pes tsawg leeg ntawm cov khoom. Qab lub npe fructose zais: ● Pob kws phoov; ● Glucose-fructose phoov; ● Txiv hmab txiv ntoo qab zib; ● Fructose; ● Hloov qab zib; ● Sorbitol.
Lub zej zog kev tshawb fawb tseem tsis tau tshaj tawm ib qho kev txiav txim siab ntawm fructose. Tab sis cov kws tshawb fawb ceeb toom txog qhov muaj peev xwm txaus ntshai ntawm kev tswj tsis tau ntawm kev noj fructose thiab hais kom tsis txhob xav txog nws tsuas yog "cov khoom siv tau zoo". Ua tib zoo saib xyuas koj tus kheej lub cev, cov txheej txheem uas tshwm sim hauv nws txhua thib ob thiab nco ntsoov tias ntau txoj hauv kev koj txoj kev noj qab haus huv yog nyob hauv koj txhais tes.