Fructose (otherwise Fruit Sugar) has been recommended for some time as a great alternative to sucrose, especially in the diet of people with Diabetes. In fact, fructose is characterized by a low glycemic index and does not cause a rapid increase in blood glucose levels and therefore does not cause HYPERGLYCAEMIA. From the widespread recommendation, however, it was withdrawn quickly when it became apparent that it had a strong aterogenne effect-regular consumption of large amounts of fructose could therefore lead to the development of Atherosclerosis.
Consuming foods with high fructose content leads to a large influx of fructose into the portal veins of the Liver. Fructose is glikolizie in the liver much faster than glucose. This allows you to “spill” through the fructose metabolic pathways in your liver.
Fructose does not have a significant effect on insulin secretion and leptin, which can adversely affect the energy supply mechanisms. The consequence of this phenomenon may be the development of insulin resistance, metabolic syndrome and Obesity.
It is worth mentioning that fructose, on a par with glucose, contributes to the formation of humus. Under the influence of the activity of bacteria present in the mouth is converted to acids causing the destruction of the Enamel.
Fructose is about 40% sweeter than sucrose. These extremely high sweetening properties make fructose syrups readily used in the food industry for making sweets, desserts or drinks.
Hopes associated with fructose have not been met. It is not recommended to consume it in excess quantities or to sweeten it with food, but with the tranquility you can eat products that are its natural source. Apparently we only need so much fructose, how much nature Zechciała Give.
Sometimes you eat sweet balls of milk for breakfast, do you take a sweet yogurt, and after lunch you eat a cake? These foods are rich in fructose, the excess of which is a health-threatening diet. fortunately, scientists have already found a way to undo the damaging effect of fructose.
Fructose is a sugar naturally found in fruit. however, thanks to the presence of fibre and many other valuable compounds, the fruit protects against diseases. unfortunately, manufacturers add fructose to many products that no longer have such protective features. You can now find fructose (mostly in the form of Glucose-fructose Syrup) in: sweets, yoghurts, jams, serkach, cereals, drinks and even in cold cuts.
Researchers at the University of california, Los Angeles (UCLA) demonstrated that fructose can damage hundreds of genes, which is associated with a high risk of metabolic, neurological and psychiatric diseases. luckily, They also found a way to reverse the damaging effect of fructose. This weapon is docosahexaenoic acid (DHA), a representative of the Omega-3 family of Fats.
Scientists to investigate the effect of fructose on the brain, first learned rats to come out of the Maze. Later they divided them into three groups. For six weeks one group received water sweetened with such a quantity of fructose which corresponds to the daily intake of one litre of carbonated soda. The second group received the same amount of fructose and a diet rich in DHA. The third group Dostawała neither fructose nor DHA.
After six weeks, rats were placed in a maze again. It turned out that the group, which was receiving fructose, stayed the maze twice as slowly as those animals, which fructose was not administered. What does this prove? Upośledziła fructose Memory in rats! The group that received and fructose, and DHA, ‘d like similar results as the group Niejedząca Fructose. Before the disastrous effects of fructose intake, they protected rats with DHA.
In addition, rats that ate fructose had significantly increased levels of glucose, triglycerides and insulin compared to the other two groups.
What is the conclusion? first, read the labels and avoid the wide arc of these products, which contain in its composition Fructose. second, enrich your diet with docosahexaenoic acid (DHA).
Where to find DHA?
The primary source of DHA in the diet is fish fat. So eat Fish. of course, not every fish has the same DHA content, which depends m.in. From its species and the seasons of the Year of Fishing. A good source of DHA is Salmon. But beware: this living wild, not breeding. Also rich in DHA are herring, sprat, mackerel and Trout. On average, two or three portions per week are sufficient to cover the need for this ACID. however, in the Baltic fish in addition to DHA and EPA (another fatty acid from the same family as Dha) can also be found dioxins and dioxin-like compounds.
This does not mean that we should not eat them at all, but it is best to eat different species of fish to avoid exposure to these COMPOUNDS. Where else will you find DHA? A safe form of supplementation is DHA. And here also pay attention to the origin of the fish from which the oil is obtained in Capsules. of course, im cleaner waters The waters where they live fish, the Better.
The sources of DHA are also marine algae. Innovation is the oils with high omega-3 content, which is obtained from the breeding of microalgae and fungi of marine plankton.
Although flaxseed does not contain DHA fatty acid, it contains α-linolenic acid (ALA), which is a precursor to other omega-3 fatty acids, including Dha. This means that in the body fat ALA is able to slightly transform into fat DHA. With food flaxseed You will also have many other Benefits. It is rich in dietary fiber, which fills the intestines, acts as a protective effect on the gastrointestinal mucosa and provides medium for the development of beneficial bacteria in the Gut.
Oils: linseed, rapeseed and soy
Like Linseed oil, It is produced by the source of linolenic acid (ALA). As much as 52% of all fatty acids in linseed oil are ALA! After that, rank is rapeseed oil (9% of all fatty acids are ALA) and soy (6%). Omega-3 fatty acids are very sensitive to Oxidation. So be sure to buy the oils in a dark bottle and be sure to store them in a Refrigerator.
Walnuts have the highest fatty acid content of ALA from all kinds of nuts. Already seven walnuts are covered by the daily demand for this fatty acid, which can partly be transformed into the body in DHA. By eating walnuts, You also get a bonus in the form of a lower risk of cardiovascular disease. And this is not only thanks to the fats referred to all the Time. Walnuts contain vitamin B6 which lowers blood levels of HOMOCYSTEINE. Studies show that people whose diet is found in walnuts, have lower cholesterol and triglycerides in the Blood. In addition, walnuts are rich in that affect the normal operation of the nervous system magnesium and anti-cancer acids: phenolic and ellagic.