Giram nawa na Sugar yakamata ku ci kowace rana?
Halitta vs. Added Sugar
Sugars sune carbohydrates, kuma sune tushen kuzarin da jiki ya fi so.Akwai nau'ikan sukari da yawa, ciki har da:
- Glucose: sukari mai sauƙi wanda shine tubalin gina carbohydrates
- Fructose: Kamar glucose, wani nau'in sukari ne mai sauƙi da ake samu a cikin 'ya'yan itatuwa, tushen kayan lambu da zuma
- Sucrose: Wanda aka fi sani da sukarin tebur, ya haɗa da daidai sassan fructose da glucose
- Lactose: Sugar da ke faruwa a cikin madara wanda ya ƙunshi daidai sassan glucose da galactose
Lokacin da kuke cin carbohydrates, jiki yana rushe su zuwa glucose, wanda ake amfani dashi don makamashi.
'Ya'yan itãcen marmari, kayan lambu, hatsi, legumes da kiwo suna ɗauke da sikari na halitta, tare da fructose, glucose da lactose kasancewar ainihin ɓangaren waɗannan abinci.
Sugar kuma yana faruwa ta dabi'a a cikin rake da sukarin beets kamar sucrose.Duk da haka, ana sarrafa waɗannan don yin farin sukari, wanda za'a iya ƙarawa a cikin abinci da abin sha.
Babban fructose masara syrup (HFCS) wani nau'in sukari ne da aka yi daga masara, gwargwadon USDA.Yayin da sucrose shine 50% glucose da 50% fructose, HFCS yana zuwa cikin nau'i biyu:
- HFCS-55, nau'in HFCS mai 55% fructose da 45% glucose wanda ake amfani dashi a cikin abubuwan sha masu laushi.
- HFCS-42, nau'in HFCS mai 42% fructose da 58% glucose wanda ake amfani dashi a cikin kayan gasa, abubuwan sha da ƙari.
Yayin da zuma, maple syrup da agave sune sukari na halitta, ana ɗaukar su ƙara sukari idan an ƙara su cikin abinci.Hakanan za'a iya sarrafa sukari kuma a saka shi cikin abinci da sunaye daban-daban, ciki har da sukarin da ba a canza ba, syrup masara, dextrose, ruwan rake mai ƙafe, molasses, sugar brown, syrup shinkafa mai launin ruwan kasa da ƙari.
Babban tushen samun ƙarin sukari a cikin abincin Amurka shine kayan zaki, abubuwan sha mai laushi, ruwan 'ya'yan itace, kayan kiwo masu zaki kamar madara mai ɗanɗano, yogurt da ice cream, da samfuran hatsi masu zaƙi kamar hatsi masu zaki.
Nawa Sugar Ya Kamata Ku Ci kowace rana?
A cewar USDA, a matsakaita, Ba'amurke balagagge yana cin teaspoons 17 (gram 68) na sukari da aka ƙara kowace rana.Wannan adadin ya zarce ka'idodin Abincin Abinci na 2020-2025 don Amurkawa, waɗanda ke ba da shawarar iyakance adadin kuzari daga ƙara sukari zuwa ƙasa da 10% kowace rana.Wannan shine cokali 12 ko gram 48 na sukari idan ana bin abinci mai kalori 2,000 kowace rana.
Ƙungiyar Zuciya ta Amirka (AHA) tana da iyakacin iyaka kuma tana ba da shawarar cewa mata su cinye fiye da cokali 6 ko 24 na sukari da aka kara a kowace rana kuma maza suna zama a ƙarƙashin 9 teaspoons ko 36 grams na ƙara sukari kowace rana.
Yayin da ƙila ba za ku ci kayan zaki kowace rana ba, ku tuna cewa ana iya samun ƙarin sukari a cikin abinci da abubuwan sha da kuke jin daɗi.Kofi mai ɗanɗano, yoghurt parfait da aka saya a kantin sayar da kayayyaki da koren ruwan 'ya'yan itace wasu yuwuwar hanyoyin ƙara sukari.Hakanan kuna iya samun sukarin da aka ɓoye a cikin miya, kayan miya na salad da sauran abinci masu yawa, yana sanya ku fiye da shawarar ku na yau da kullun.
Ta yaya kuke Gane Halitta da Ƙara Sugar a cikin Abinci?
Yanzu zaku iya gano ko an ƙara sukari a cikin kayan abinci, godiya ga Hukumar Abinci da Magunguna (FDA) don ba da umarni sabunta tambarin Facts ɗin Gina Jiki don taimaka muku yin zaɓin da aka sani.Tare da sabbin ka'idojin lakabi, yanzu kamfanonin abinci dole ne su ƙara layi don ƙara sukari akan kwamitin Facts Facts.Kuna iya ganin "Haɗa X grams na sukari da aka ƙara" a ƙarƙashin "Sugars" akan panel.
Misali, idan abinci yana da gram 10 na sukari kuma ya ce, “ya hada da gram 8 na sukari da aka kara” akan lakabin gaskiyar abinci mai gina jiki, to kun san cewa kawai gram 2 na sukari a cikin samfurin yana faruwa a zahiri.
Duba jerin abubuwan sinadaran, kuma.Wani busasshen ’ya’yan itace, alal misali, na iya cewa “mangoro, sukari,” don haka ka san wasu daga cikin sukarin suna zuwa ta halitta daga mango, amma sauran ana ƙara.Idan jerin abubuwan sinadaran kawai sun ce, "mangoro," to, ka san cewa duk sukarin da ke cikin busasshen mangwaro yana faruwa ne ta dabi'a kuma ba a kara ba.
Kyakkyawan ƙa'idar babban yatsan yatsa ita ce 'ya'yan itatuwa, kayan marmari da kayan kiwo na yau da kullun duk sun ƙunshi sukari na halitta.Ana iya ƙara wani abu kuma.
Idan Kana da Ciwon sukari fa?
Shawarar AHA don ƙara sukari "ba ta da bambanci ga masu ciwon sukari," in ji Molly Cleary, RD, CDE, mai rijistar abinci na Molly Clearly Nutrition da ke birnin New York.“Kusan kowa zai amfana ta hanyar iyakance ƙara yawan sukari, gami da masu ciwon sukari;duk da haka, ana iya yin aiki da ƙananan adadin sukari a cikin daidaitaccen abinci,” in ji ta.
Tunanin cewa sukari yana haifar da ciwon sukari tatsuniya ce, a cewar ƙungiyar masu ciwon sukari ta Amurka.Koyaya, yawan sukari na iya haifar da hauhawar nauyi, yana haɓaka haɗarin ku na nau'in ciwon sukari na 2.An kuma danganta shan abubuwan sha masu yawan gaske da nau'in ciwon sukari na 2.
Idan kuna shan soda, shayi mai daɗi ko sauran abubuwan sha masu daɗi akai-akai, yana da kyau a yanke baya.Gwada amfani da ƙarancin sukari a cikin shayi da kofi, shan seltzers masu ɗanɗano mara daɗi ko ƙara ganye da 'ya'yan itace (tunanin mint, strawberry ko lemun tsami) a cikin ruwan ku don sa ya fi farin ciki.
Idan Kana son Rage nauyi fa?
"Matsalar sukari da asarar nauyi [ga mutane da yawa] ba alewa, soda da kukis ba ne," in ji Megan Kober, RD, ƙwararren mai cin abinci mai rijista kuma wanda ya kafa Addiction Nutrition."Matsalar ita ce sandunan ruwan 'ya'yan itace [ba da] smoothies… tare da kofuna 2 na 'ya'yan itace… da kuma kwanon acai [wanda] mutane ke yin lodi don asarar nauyi… kama da] [can of] pop."
"Honey, agave, sugar kwakwa-duk sukari ne," in ji ta."Duk yana haifar da hawan jini.Duk yana haifar da saurin sakin insulin.Duk yana sanya jikin ku cikin yanayin ajiyar kitse.”
Ga waɗanda ke mamakin yawan sukarin da ya kamata su kasance a ƙarƙashinsu don rasa nauyi, Kober ya ce, “Shin da gaske za ku ƙididdige yawan sukarin da kuke ci duk tsawon rana, ƙara sukari da sukari na halitta?A'a. Ina shakka, "in ji ta.Maimakon haka, “Ku ci abinci guda ɗaya ko biyu na 'ya'yan itace kowace rana.Zabi berries sau da yawa saboda suna da yawan fiber kuma suna da ƙasa da sukari fiye da sauran 'ya'yan itace."
Me zai faru idan kun ci sukari da yawa?
Yayin da jiki ke buƙatar sukari don kuzari, kun taɓa mamakin abin da zai faru idan kun ci da yawa daga cikinsa?
Ana adana karin sukari a matsayin mai, wanda ke haifar da karuwar nauyi, haɗarin haɗari ga yawancin cututtuka na yau da kullum ciki har da cututtukan zuciya, ciwon sukari da ciwon daji.
Nazarin ya danganta cin sukari da yawa zuwa haɗarin cututtukan zuciya, a cikin labarin 2019 da aka buga a cikiMayo Clinic Proceedings.A haƙiƙa, yawan shan carbohydrates mai ladabi (ciki har da sukari, farin fulawa da ƙari) an kuma danganta shi da ciwo na rayuwa, wanda ke tattare da yanayi da yawa, ciki har da kiba, hauhawar jini, hawan jini da matakan cholesterol mara kyau, a kowane lokaci. 2021 bugu inAtherosclerosis.
A gefe guda, shaida daga binciken bincike da yawa da aka buga a cikin 2018 a cikinBinciken Kwararru na Endocrinology & Metabolismyana nuna ƙarancin abinci mai ƙarancin sukari gabaɗaya yana da alaƙa da raguwar haɗarin haɓaka nau'in ciwon sukari na 2.Rage ƙara yawan sukari a duk inda zai yiwu yana amfanar lafiyar ku.
Layin Kasa
Sau da yawa ana shayar da sukari amma ku tuna, shine tushen kuzarin da aka fi so a jiki kuma yana ƙara dandano ga abinci.Yayin da akwai ƙoshin lafiyayyen ciye-ciye don gamsar da haƙoranku mai daɗi, kula da ƙarin sukari, wanda zai iya shiga cikin abinci masu kyau.Ƙara sukari ba shi da darajar sinadirai kuma ana adana shi azaman mai idan an cinye shi da yawa.Yawan sukari da yawa akan lokaci na iya jefa ku cikin haɗarin cututtukan zuciya, kiba, ciwo na rayuwa, ciwon sukari da kansa.
Duk da haka, kar a damu da kowane cizon sukari, musamman sukari daga dukan abinci kamar 'ya'yan itatuwa da kayan marmari.
Lokacin aikawa: Agusta-15-2023 
