Tsoekere e Hloekisitsoeng ke Eng?

Litaba

• Tsoekere e hloekisitsoeng e etsoa joang?
• Tsoekere ea tafoleng
• Sirapo ea poone e phahameng ea fructose (HFCS)
• Liphello tse ngata tse mpe tsa bophelo bo botle
• E hloekisitsoeng khahlanong le tsoekere ea tlhaho
• Lijo tse nang le tsoekere e ntlafalitsoeng hangata li sebetsoa haholo
• Hangata tsoekere ea tlhaho e fumanoa lijong tse nang le limatlafatsi
• Ha se tsoekere eohle ea tlhaho e ts'oanang hantle
• Mokhoa oa ho qoba tsoekere e ntlafalitsoeng
• Ntlha ea bohlokoa

Lilemong tse leshome tse fetileng, ho tsepamisitsoe maikutlo a matla ho tsoekere le litlamorao tsa eona tse mpe tsa bophelo bo botle.

Ho noa tsoekere e hloekisitsoeng ho amahanngoa le maemo a kang botenya, mofuta oa 2 lefu la tsoekere le lefu la pelo. Leha ho le joalo, e fumanoa lijong tse fapa-fapaneng, e leng ho etsang hore ho be thata ka ho khetheha ho e qoba.

Ho feta moo, o ka ipotsa hore na tsoekere e hloekisitsoeng e bapisoa joang le ea tlhaho, le hore na e na le litlamorao tse tšoanang bophelong.

Sengoliloeng sena se tšohla hore na tsoekere e ntlafalitsoeng ke eng, e fapane joang le tsoekere ea tlhaho, le hore na o ka fokotsa ho ja joang.

Tsoekere e hloekisitsoeng e etsoa joang?

Tsoekere ka tlhaho e fumanoa lijong tse ngata, ho kenyeletsoa litholoana, meroho, lebese, lijo-thollo esita le linate le lipeo.

Tsoekere ena ea tlhaho e ka ntšoa ho hlahisa tsoekere e ntlafalitsoeng eo hajoale e leng ngata phepelong ea lijo. Tsoekere ea tafoleng le sirapo ea poone ea high-fructose (HFCS) ke mehlala e 'meli e tloaelehileng ea tsoekere e ntlafalitsoeng e entsoeng ka tsela ena.

Tsoekere ea tafoleng

Tsoekere ea tafoleng, e tsejoang hape e le sucrose, hangata e ntšoa limela tsa 'moba kapa li-beet tsa tsoekere.

Ts'ebetso ea tlhahiso ea tsoekere e qala ka ho hlatsoa 'moba kapa li-beet, re li sehe, ebe re li kenya ka metsing a chesang, a lumellang lero la tsona le tsoekere hore le ntšoe.

Jusi e se e tlhotliloeng ebe e fetoloa sirapo e tsoelang pele ho etsoa kristale ea tsoekere e hlatsoitsoeng, e omisitsoeng, e pholileng ebe e pakeloa ka har'a tsoekere ea tafoleng e fumanoang lishelefong tsa suphamakete (1).

Sirapo ea poone e phahameng ea fructose (HFCS)

Sirapo ea poone e phahameng ea fructose (HFCS) ke mofuta oa tsoekere e ntlafalitsoeng. Poone e siloa pele ho etsa starch ea poone ebe e tšeloa pele ho etsa sirapo ea poone (1).

Joale ho kenyelletsoa li-enzyme, tse eketsang se ka hare ho tsoekere fructose, qetellong se etsa hore sirapo ea poone e latsoehe hamonate.

Mofuta o tloaelehileng ka ho fetisisa ke HFCS 55, e nang le 55% fructose le 42% ea tsoekere - mofuta o mong oa tsoekere. Peresente ena ea fructose e ts'oana le ea tsoekere ea tafoleng ().

Ts'oaetso ena e ntlafalitsoeng hangata e sebelisetsoa ho eketsa tatso lijong empa hape e ka sebetsa e le sethibela jeme le jelly kapa ea thusa lijo tse kang likhekhe le beliso ea mahobe. Li boetse li sebelisoa khafetsa ho eketsa bongata lijong tse tsoetsoeng joalo ka lino-mapholi le ice cream.

Tsoekere e hloekisitsoeng e etsoa ka ho ntša le ho sebetsana le tsoekere e fumanehang ka tlhaho lijong tse kang poone, li-beet tse tsoekere le 'moba. Tsoekere ena e ntlafalitsoeng e eketsoa lijong ka sepheo se fapaneng, ho kenyeletsoa le ho matlafatsa tatso.

Liphello tse ngata tse mpe tsa bophelo bo botle

Litapole tse kang tsoekere ea tafoleng le HFCS li kenyelletsoa lijong tse fapaneng, ho kenyeletsoa le tse ngata tseo u ke keng ua belaella hore li na le tsoekere. Kahoo, ba ka kenella lijong tsa hau, ba ts'ehetsa litlamorao tse fapaneng tsa bophelo bo botle.

Mohlala, ho ja tsoekere e ngata e ntlafalitsoeng, haholo mofuta oa lino tse tsoekere, ho lula ho amahanngoa le botenya le mafura a mpeng a feteletseng, sesosa sa kotsi bakeng sa maemo a kang lefu la tsoekere le lefu la pelo (,,).

Haholo-holo, lijo tse ntlafalitsoeng ka HFCS li ka etsa hore o hane leptin, hormone e supang 'mele oa hau hore na o ja neng le hore o emise neng. Sena se ka 'na sa hlalosa kamano pakeng tsa tsoekere e hloekisitsoeng le botenya ().

Liphuputso tse ngata li boetse li amahanya lijo tse nang le tsoekere e eketsehileng tse nang le kotsi ea lefu la pelo ().

Ntle le moo, lijo tse nang le tsoekere e ntlafalitsoeng hangata li amahanngoa le kotsi e kholo ea lefu la tsoekere la mofuta oa 2, khatello ea maikutlo, 'dementia', lefu la sebete le mefuta e meng ea mofets'e (,,,).

Tsoekere e hloekisitsoeng e ka eketsa menyetla ea hau ea botena, mofuta oa 2 lefu la tsoekere le lefu la pelo. Li boetse li hokahane le menyetla e phahameng ea khatello ea maikutlo, 'dementia', lefu la sebete le mefuta e meng ea mofets'e.

E hloekisitsoeng khahlanong le tsoekere ea tlhaho

Ka mabaka a 'maloa, tsoekere e ntlafalitsoeng hangata e mpe ho feta bophelo ba hau ho feta tsoekere ea tlhaho.

Lijo tse nang le tsoekere e ntlafalitsoeng hangata li sebetsoa haholo

Tsoekere e hloekisitsoeng hangata e eketsoa lijong le lino tse tahang ho ntlafatsa tatso. Li nkoa e le lik’hilojule tse se nang letho hobane ha li na livithamini, liminerale, liprotheine, mafura, fiber kapa metsoako e meng e molemo.

Ho feta moo, tsoekere e ntlafalitsoeng hangata e eketsoa lijong le lino tse pakiloeng, joalo ka ice cream, liphaphatha le soda, tseo kaofela li atisang ho sebetsoa haholo.

Ntle le ho ba le limatlafatsi tse fokolang, lijo tsena tse ntlafalitsoeng li ka ba le letsoai le nang le mafura a mangata, tseo ka bobeli li ka lematsang bophelo ba hau ha li jeoa ka bongata (,,).

Hangata tsoekere ea tlhaho e fumanoa lijong tse nang le limatlafatsi

Tsoekere ka tlhaho e fumanoa lijong tse ngata. Mehlala e 'meli e tsebahalang e kenyelletsa lactose ka lebeseng le fructose litholoana.

Ho latela pono ea k'hemistri, 'mele oa hau o senya tsoekere ea tlhaho le e ntlafalitsoeng hore e be limolek'hule tse ts'oanang, e li sebetsa ka bobeli ka mokhoa o ts'oanang ().

Leha ho le joalo, tsoekere ea tlhaho hangata e hlaha lijong tse fanang ka limatlafatsi tse ling tse molemo.

Mohlala, ho fapana le fructose e ho HFCS, fructose ka litholoana e tla le fiber le mefuta e fapaneng ea livithamini, liminerale le metsoako e meng e metle.

Faeba e thusa ho liehisa hore na tsoekere e kenella maling a hau kapele hakae, e fokotsa menyetla ea li-spikes tsa tsoekere ea mali (,).

Ka mokhoa o ts'oanang, lactose ka lebeseng ka tlhaho e pakiloe ka protheine le maemo a fapaneng a mafura, limatlafatsi tse peli tse tsejoang hape ho thusa ho thibela li-spikes tsa tsoekere maling (,,).

Ho feta moo, lijo tse nang le limatlafatsi tse ngata li ka tlatsetsa haholo litlhoko tsa hau tsa letsatsi le letsatsi tsa limatlafatsi ho feta lijo tse nang le tsoekere e ntlafalitsoeng.

Tsoekere ea tlhaho e tloaetse ho hlaha lijong tse nang le fiber, protheine le limatlafatsi tse ling tse ntlafatsang bophelo bo botle, e leng se li etsang hore li be molemo ho feta tsoekere e ntlafalitsoeng.

Ha se tsoekere eohle ea tlhaho e ts'oanang hantle

Le ha tsoekere ea tlhaho ka kakaretso e nkuoa e le molemo ho feta tsoekere e ntlafalitsoeng, sena ha se nnete maemong ohle.

Tsoekere ea tlhaho le eona e ka sebetsoa ka tsela e tlosang li-fiber tsohle tsa eona le karolo e ntle ea limatlafatsi tse ling tsa tsona. Smoothies le maro ke mehlala e metle ea sena.

Ka mofuta oohle oa tsona, litholoana li fana ka khanyetso ea ho hlafuna 'me li laetsoe ka metsi le fiber.

Ho li kopanya kapa ho li fa lero la metsi ho senya kapa ho tlosa li-fiber tsohle tsa tsona, hammoho le khanyetso efe kapa efe ea ho hlafuna, ho bolelang hore o kanna oa hloka karolo e kholo ho ikutloa o khotsofetse (,).

Ho kopanya kapa ho ntša lero le hona ho tlosa li-vithamine tse ling le metsoako e metle ea limela tse fumanoang ka litholoana tse felletseng (,).

Mefuta e meng e tummeng ea tsoekere ea tlhaho e kenyelletsa mahe a linotši le sirapo ea maple. Tsena li bonahala li fana ka melemo e mengata le limatlafatsi tse seng kae ho feta tsoekere e ntlafalitsoeng.

Leha ho le joalo, li lula li na le faeba e ngata ebile li na le tsoekere e ngata 'me li lokela ho jeoa ka tekano feela (,,,).

Tsoekere ea tlhaho e fumanoang ka li-smoothies le maro e ke ke ea ba molemo joalo ka e fumanoang lijong tse felletseng. Sirapo ea maple le mahe a linotši hangata li nkuoa e le mehloli ea tsoekere ea tlhaho empa li lokela ho jeoa ka tekano feela.

Mokhoa oa ho qoba tsoekere e ntlafalitsoeng

Tsoekere e hloekisitsoeng e kenyelletsoa lijong tse ngata tse pakiloeng. Ka hona, ho lekola mabitso a lijo ho ka thusa ho fokotsa palo ea tsoekere e ntlafalitsoeng lijong tsa hau.

Mabitso a mangata a ka sebelisoa ho bitsa tsoekere e ekelitsoeng. Tse tloaelehileng ka ho fetisisa ke sirapo ea poone e phahameng ea fructose, tsoekere ea 'moba, lero la' moba, sirapo ea raese, molasses, caramel le lisebelisoa tse ngata tse qetellang ka -ka, joalo ka tsoekere, maltose, kapa dextrose.

Mona ke mefuta ea lijo tse atisang ho ba le tsoekere e ntlafalitsoeng.

• Lino: lino-mapholi, lino tsa lipapali, lino tse khethehileng tsa kofi, lino tse tahang, Vitaminwater, lino tse ling tsa litholoana, jj.
• Lijo tsa hoseng: li-muesli tse rekiloeng lebenkeleng, li-granola, lijo-thollo tsa hoseng, mekoallo ea lijo-thollo, jj.
• Lipompong le thepa e besitsoeng: mekoallo ea chokolete, lipompong, pie, ice cream, li-croissants, bohobe bo bong, thepa e besitsoeng, jj.
• Thepa ea makotikoti: linaoa tse halikiloeng, meroho e entsoeng ka makotikoting le litholoana, jj.
• Litlolo tsa bohobe: litholoana tsa litholoana, jeme, li-butter tsa linate, lia ata, jj.
• Lijo tsa lijo: li-yogurts tse mafura a tlase, botoro ea peanut e tlaase, lisoso tse mafura a mangata, jj.
• Metso: ketchup, liaparo tsa salate, lisoso tsa pasta, jj.
• Lijo tse lokiselitsoeng: pizza, lijo tse hoammeng, mac le chisi, jj.

Ho ja lijo tse seng kae tse ntlafalitsoeng le ho khetha tse felletseng, tse sa sebetsoang hanyane ho tla thusa ho fokotsa palo ea tsoekere e ntlafalitsoeng lijong tsa hau.

U ka fokotsa lijo tseo u li jang ka ho fokotsa ts'ebeliso ea hau ea lintho tse tsoekere joaloka tsoekere ea tafoleng, sirapo ea agave, tsoekere e sootho, sirapo ea raese le tsoekere ea coconut.

Tsoekere e hloekisitsoeng e kenyelletsoa lijong tse ngata tse tsoetsoeng. Ho lekola mabitso a lijo le ho fokotsa ho ja lijo tsena ho tla thusa ho fokotsa palo ea tsoekere e ntlafalitsoeng lijong tsa hau.

Ntlha ea bohlokoa

Tsoekere e hloekisitsoeng e fumanoa ka ho ntša tsoekere ea tlhaho lijong tse kang 'moba, li-beet, kapa poone. Ka kakaretso e kenyelletsoa lijong tse se nang limatlafatsi, tse tsoakiloeng, tse ka lematsang bophelo ba hau ha li jeoa ka bongata.

Ka lehlakoreng le leng, tsoekere ea tlhaho hangata e fumanoa lijong tse felletseng. Tsena ka tlhaho li na le protheine kapa faeba, limatlafatsi tse peli tse thusang 'mele oa hau ho sebetsana le tsoekere ena ka tsela e phetseng hantle.

Li boetse li na le livithamini, liminerale le metsoako e metle ea limela.

Seo se boletse hore ha se tsoekere eohle ea tlhaho e bōpiloeng e lekana, 'me tse fumanoang ka har'a maro, li-smoothies le litlolo tse monate tsa tlhaho tse kang mahe a linotši le sirapo ea maple li lokela ho jeoa ka tekano.