Correct "fructose", these six knowledge points must be known

  Many people with weak gastrointestinal function have such an experience: after eating fruit, the stomach is uncomfortable, very easy to diarrhea, and even cause acute intestinal inflammation.

In addition to the cause of dietary fiber promotes excessive exercise in fruit, it is likely that the excess of fructose can lead to intestinal inflammatory response. The intestinal barrier damage and digestive absorption function decreased, and it was entangled with intestinal flora, causing the human body to become weak, and a non-tolerant reaction of a variety of foods. A large amount of fructose also causes liver fat deposition, fatty liver, also produces metabolic disorders, reducing insulin sensitivity, and increases diabetes risk.

Excessive ingestion of fructose will result in an increase in endogenous sputum (suggesting that body decomposition metabolism), increased uric acid, increase gout.

These are the results of the previously confirmed research.

In short, a large amount of fructose is harmful to health, this is true.

  So, why do you say that fruit is good for health? Then I have to have six knowledge of everyone.

  Knowledge point 1: Fruit sugar refers to "sugar in fruit"? The sugar in the fruit consists of three parts: glucose, fructose and sucrose, fructose is only one of them. Fruit’s English is called fructose, it is not "sugar in fruit" this vague concept, but a structurally determined monosaccharide, a kind of glucose, sucrose, maltose. Sugar. Knowledge point 2: Which fruit is high in sugar than high? Some fruits are large, such as jujube, peaches; some fruits are large, such as watermelon and grapes. In general, the amount of glucose and fructose in fruit is basically quite. Fruit sugar gives people a fresh and refreshing sweetness, and has low temperature and sweetestness.

There is no such feature, and the sweetness is similar.

Anything that feels sweetelled with ice, as well as a fruitful fruit, almost all fruits with higher fructose.

  Knowledge point 3: Eating white sugar and honey, will also increase fructose in the body from plant metabolism, first synthesis of glucose first, then glucose can be used as a fructose. One molecular glucose and one molecaptory binding to produce a molecule sucrose, is a daily white sugar, and a molecular sucrose is hydrolyzed by sucrose enzyme in the intestine, and a molecule glucose and one molecules are produced. The sugar eaten in daily house, including cotton candy, white sugar, red sugar, rock sugar, brown sugar, etc., the main ingredients are sucrose.

Therefore, after adding sugar sweets, after digestion of the intestine, it brings both glucose and brugs. There are also three sugar, fructose and glucose in honey.

In general, the more easily crystallizing the precipitated honey, the greater the proportion of glucose inside; the more likely to crystallize the precipitated honey, the greater the proportion of fructose. This is because fructose is the highest, sucrose is the lowest glucose. Knowledge point 4: How did "industrially produced fruit sugar"? Among the modern starch sugar industries, the corn is processed first, extract starch; then use corn starch water to solve glucose, then use glucose fructose isomerase to make glucose moisture into sugar, resulting in high fruit glucosa.

Industrially produced fruit syrup, the rodge of fructose can reach 90%. If the glucose syrup is sweet, the ice is more refreshing, so the sweet drinks such as Coke Snow and other sweet drinks are the main sweet sources.

Many dessert stores also use it to formulate drinks.

So, in the people who like to drink sweet drinks, the sweet drink is the biggest source of fructose. A 500 ml of sweet drinks will have about 50 grams of adding sugar (sucrose or fruit sugar).

It is about 25 grams of fructose.

Therefore, drinking sweet drinks will inevitably get too much sugar, and will get quite a lot of fructose. Drink the fructose obtained, a small amount of sugar obtained when drinking yogurt, a small amount of sugar placed in the food, plus the fructose obtained when eating normally fruit, and the added fructose intake is inevitable. Excessive.

  Knowledge point 5: How many sugar is in the fruit? Traditionally, some fruit sugar is less, it is not necessarily accurate. Because the data in the food ingredient table is a long ago, the results of the measurement have not covered all the new fruits of fruit, and often does not represent the sugar content of fruits on the market.

Some fruits are naturally sugar.

For example, the sugar content of sweet and branches can reach 16% to 20%, including 40% to 50% of fructose. According to this, eat 500 grams of 18% sugar-containing grapes, 90 grams of sugar, 36 to 45 g of jagglycetum. There is also a tropical fruit that Chinese people love, and the sugar is also considerable. Look at the local fruit sugar content determined by Thai scholars: mangosteen%, 红毛 Dan%, mango%, lychee%, pineapple, and all. However, those with less high sugar are now gradually gradually be replaced by high sugar varieties, so the sugar intake from fruit is getting higher and higher.

Rock candy orange, silose orange, ice sugar, etc., no selling points without "sweet" sweet ".

Due to the sweet and delicious fructose, fruit varieties with high fructose are more popular, which makes more and more fructose eaten from fruits. For example, we have finalized the study of the study, some kind of Fuji apple, containing% fructose and% glucose.

According to such sugar content, apples can really be called low-sugar fruit. Speaking here, everyone must have already understood: a small amount of fruit is beneficial, not equal to a lot of fruitful fruit.

Eat a lot of fruit, or choose the juice, it will cause more fructose! Knowledge point 6: eat more fruits and harmful, will it be harmful to eat less? A small amount of fructose intake may be healthy, such as the metabolism of the glucose of the liver.

Combined with starch-based foods without increasing the total amount of fructose in the premise of the total carbohydrate, it can help reduce the level of glycalated hemoglobin. But a lot of intake is appropriate.

  There is a research tip to prevent diabetes, too much or too little fruit is not good, two hundred hundred grams are suitable quantity. Several methods reduce fructose hazards 1. Avoid drinking any sweet drinks.

  2. Add to sugar, drink porridge, drink soup, drink soup, do not put sugar, including honey, also strictly.

  3. Select the food such as yogurt with a lower sugar.

  4. The number of fruits is 200 ~ 350 grams per day (pertocrotic), do not eat more than 1 catties.

  5. Don’t be overfuddling with strong sweetness when eating fruit, with high sweetness, should be reduced.

  6. Don’t drink a lot of juice, even if it is 100% juice.

The same is the same as the juice.

  7. Fruits can be used to replace sweets, or replace some cold dishes, eat a small amount of food at dinner, which can avoid excessive, and play a small amount of fructose to glucose metabolism.

  8. Don’t pay due to the low of fructose blood, buy domestic fruit sugar products on the market. Text / Fan Zhihong (the Chief Expert of China’s Nutrition Society, China Branch Co-Hiring Science Communication Chief Expert) [Editor: Zhao Xi].