Contents
Sugar, kamar yadda aka sani yanzu ga kusan duk wanda ke sha'awar ingantaccen abinci, yana da abubuwa masu cutarwa da yawa. Na farko, sukari “komai” ne na adadin kuzari, wanda ba shi da daɗi don rasa nauyi. Da ƙyar zai iya dacewa da dukkan abubuwa masu mahimmanci a cikin adadin kuzarin da aka ba su. Abu na biyu, ana shayar da sukari kai tsaye, watau yana da haɓakar glycemic index (GI), wanda ke da lahani sosai ga masu fama da ciwon sukari da kuma mutanen da ke da ƙarancin ƙwarewar insulin ko rashin lafiyar rayuwa. Hakanan an san cewa sukari yana haifar da yawan ci da yawan abinci ga masu ƙiba.
Don haka na dogon lokaci, mutane sun yi amfani da abubuwa daban-daban tare da dandano mai dadi, amma ba su da duka ko wasu abubuwan cutarwa na sukari. Gwaji ya tabbatar da zato cewa maye gurbin kayan zaƙi yana haifar da rage nauyi. A yau za mu gaya muku irin nau'ikan kayan zaki sune mafi yawan dandano na zamani, tare da lura da fasalin su.
Bari mu fara da kalmomin aiki da kuma nau'ikan nau'ikan abubuwa masu alaƙa da zaki. Akwai nau'ikan abubuwa biyu waɗanda suke maye gurbin sukari.
- Abu na farko ana kiransa sauyin sukari sau da yawa. Waɗannan yawanci yawanci ne ko makamantansu ta abubuwan abubuwa, sau da yawa abin da ke faruwa a ɗabi'a, wanda ke da ɗanɗano mai daɗi da kalori iri ɗaya, amma da narkar da shi a hankali. Don haka, sun fi sukari aminci, kuma da yawa daga cikinsu ma masu amfani da ciwon sukari na iya amfani da su. Amma har yanzu, basu da bambanci da sukari sosai a cikin zaƙi da abun cikin caloric.
- Rukuni na biyu na abubuwa, ainihin ya bambanta cikin tsari daga sukari, tare da ƙarancin abun cikin kalori, kuma a zahiri yana ɗauke da ɗanɗano ne kawai. Sun fi sukari zaƙi a cikin goma, ɗari, ko kuwa sau dubu.
Zamuyi bayani a takaice me ake nufi da "dadi a lokutan N". Wannan yana nufin cewa a cikin gwaje-gwajen “makafi”, mutane suna kwatanta hanyoyin magance dilution daban-daban na sukari da kayan gwajin, ƙayyade a wane irin nishaɗin zaƙin nazarin daidai yake da ɗanɗano, ta hanyar zazzabin maganin suga.
Ididdigar dangi sun ƙare zaƙi. A zahiri, wannan ba koyaushe shine ainihin lambar ba, majiyai na iya tasiri, misali, zafin jiki ko ƙimar dilution. Kuma wasu masu zaƙi a cikin cakuda suna ba da zaƙi mafi girma fiye da ɗaiɗaiku, kuma don haka sau da yawa a cikin masu shaye shaye-shaye suna amfani da kayan zaƙi da yawa daban-daban.
Fructose
Mafi shahararrun masu maye gurbin asalin halitta. A zahiri yana da ƙimar caloric iri ɗaya kamar sukari, amma ƙaramin GUY (~ 20). Koyaya, fructose kusan sau 1.7 ya fi sukari daɗi, bi da bi, yana rage ƙimar kalori sau 1.7. A al'ada sha. Cikakken aminci: ya isa a ambaci cewa dukkan mu kullum muna cin dubun gram na fructose tare da apples ko wasu 'ya'yan itatuwa. Har ila yau, tuna cewa sukari na yau da kullun a cikin mu da farko, ya faɗi cikin glucose da fructose, watau cin gram 20 na sukari, muna cin g 10 na glucose da 10 g fructose.
Ya ƙunshi sorbitol, xylitol, erythritol, maltitol
Abubuwan shan giya na polyhydric, kwatankwacin sugars a cikin tsari da mallakar ɗanɗano mai daɗi. Dukkanin su, banda erythritol, narkarda ta wani ɓangare saboda haka suna da ƙarancin caloric fiye da sukari. Yawancin su suna da wannan ƙananan GI wanda masu ciwon sukari zasu iya amfani dashi.
Koyaya, suna da mummunan gefen: abubuwan da ba a lalata su ba abinci ne ga wasu ƙwayoyin cuta na hanji, saboda haka ƙwayoyi masu yawa (> 30-100 g) na iya haifar da kumburin ciki, gudawa, da sauran matsaloli. Erythritol kusan yana cikin nutsuwa, amma cikin yanayin da ba'a canza ba ana cire kodar. A nan ana kwatanta su:
| abu | Da zaki sugar | Kalori, kcal / 100g | Maximum kowace rana, g |
| Sorbitol (E420) | 0.6 | 2.6 | 30-50 |
| Xylitol (E967) | 0.9 | 2.4 | 30-50 |
| Maltitol (E965) | 0.9 | 2.4 | 50-100 |
| Erythritol (E968) | 0.6-0.7 | 0.2 | 50 |
Duk masu ɗanɗano ma suna da kyau saboda ba sa zama abinci ga ƙwayoyin cuta da ke zaune a cikin ramin baka, saboda haka ana amfani da su a cikin 'lafiyar haƙori' Amma ba a cire matsalar yawan kuzari, sabanin masu zaki.
Sweeteners
Kayan zaki sun fi suga dadi, kamar su aspartame ko Sucralose. Abubuwan da ke cikin kalori ba su da amfani idan aka yi amfani da su a cikin adadi na al'ada.
Mafi yawan kayan zaki da muka lissafa a teburin da ke ƙasa, yana sanya wasu fasalulluka. Wasu daga cikin kayan zaki ba sa nan (cyclamate E952, E950 Acesulfame), kamar yadda ake yawan amfani da su a cikin gauraye, ana ƙara su cikin abubuwan sha da aka shirya, kuma, daidai da haka, ba mu da zaɓi, nawa da inda za a ƙara su.
| abu | Da zaki sugar | Ingancin dandano | Features |
| Saccharin (E954) | 400 | Tastearfen ƙarfe, gama | Mafi arha (a halin yanzu) |
| Stevia da Kalam (E960) | 250-450 | Dadi mai daci ɗanɗano mai ɗaci | Halitta Asali |
| Neotame (E961) | 10000 | Babu shi a Rasha (a lokacin ɗaba'a) | |
| Aspartame (E951) | 200 | Maras ɗanɗano | Na halitta ga mutane. Ba tsayayya da zafi. |
| Sucralose (E955) | 600 | Tsabtace ɗanɗano na sukari, gamawa ya bata | Amintacce a cikin kowane yawa. Masoyi. |
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Saccharin.
Daya daga cikin tsofaffin kayan zaki. An buɗe a ƙarshen karni na sha tara. Aya daga cikin lokacin ana zargin Carcinogenicity (80 -ies), amma duk zato ya ragu, kuma har yanzu ana sayar da shi a duniya. Yana ba da izinin amfani a cikin abincin gwangwani da abubuwan sha mai zafi. Rashin hankali sananne ne lokacin manyan allurai. Dandanon "karfe" da dandano. Cycara cyclamate ko Acesulfame saccharin don rage waɗannan ɓarna sosai.
Saboda dadadden shahararriya da arha ya zuwa yanzu muna da shi a matsayin ɗayan mashahuran masu zaki. Kada ku damu, bayan karanta wani “binciken” akan layi game da “mummunan sakamakon” amfani da shi: ya zuwa yanzu, babu ɗayan gwaje-gwajen da ya bayyana haɗarin isassun allurai na saccharin don rage nauyi, (a cikin manyan allurai zai iya shafar microflora na hanji), amma mafi arha gasa ita ce manufa ta musamman don kai hari kan gaban tallan.
Stevia da stevioside
Wannan kayan zaki da aka samo ta hanyar cirewa daga ganyen stevia a zahiri stevia ya ƙunshi abubuwa daban -daban na sinadarai masu ɗanɗano mai daɗi:
- 5-10% stevioside (zaki mai daɗi: 250-300)
- 2-4% rebaudioside A - mafi dadi (350-450) kuma mafi ƙarancin ɗaci
- 1-2% rebaudioside C
- –1% dulcoside A.
Wani lokacin stevia yana cikin tuhuma game da mutagenicity, amma 'yan shekarun da suka gabata, an cire takunkumin a kanta a Turai kuma yawancin ƙasashe an cire su. Koyaya, ya zuwa yanzu a cikin Amurka azaman stevia mai ƙara abinci ba a warware shi gaba ɗaya, amma an yarda a yi amfani dashi azaman ƙari (E960) kawai tsarkake rebaudioside ko stevioside.
Duk da cewa dandano na stevia yana daga cikin mafi munin dandano na zamani - yana da ɗanɗano mai ɗaci da kuma gamawa mai tsanani, yana da matukar shahara, saboda yana da asali. Kuma kodayake mutumin glycosides na stevia abu ne wanda baƙon abu wanda yake “halitta” ga yawancin mutane, wanda bai ƙware da ilimin sunadarai ba, yana da ma'ana da kalmar “tsaro” da “fa’ida”. amincin su.
Sabili da haka, ana iya sayan stevia ba tare da matsala ba, kodayake ya fi tsada fiye da saccharin. Yana ba da izinin amfani a cikin abin sha mai zafi da yin burodi.
Aspartame
An yi amfani da shi bisa hukuma daga 1981, wanda aka gano shi da cewa, ba kamar yawancin kayan zaki na zamani waɗanda suke baƙi ga jiki ba, aspartame yana cike gabaɗaya (an haɗa shi cikin metabolism). A cikin jiki ya rabu zuwa phenylalanine, aspartic acid, da methanol, duk waɗannan abubuwa ukun suna nan da yawa a cikin abincin mu na yau da kullun da kuma cikin jikin mu.
Musamman, idan aka kwatanta da soda aspartame, ruwan lemu yana da ƙarin methanol da ƙarin phenylalanine madara da aspartic acid. Don haka idan wani zai tabbatar da cewa aspartame yana da illa, a lokaci guda kuma dole ne ya tabbatar da cewa rabin ko fiye da cutarwa shine sabon ruwan lemu ko kuma ya fi yogurt mai cutarwa sau uku.
Duk da wannan, yakin talla bai wuce shi ba, kuma shara ta yau da kullun ta kan shugaban masu fataucin. Ya kamata a lura, duk da haka, matsakaicin adadin izini don aspartame ba shi da ɗan kaɗan, kodayake ya fi buƙatun da ake buƙata yawa (waɗannan ɗaruruwan kwayoyi ne kowace rana).
Ku ɗanɗani yana da kyau ya fi ƙarfin aspartame da stevia, da saccharin - kusan ba shi da ɗanɗano, kuma bayan dandano ba shi da mahimmanci. Koyaya, akwai mummunan hasara na aspartame idan aka kwatanta da su - ba a yarda ɗumi ba.
Sucralose
Newarin sabon samfuri a gare mu, kodayake an buɗe shi a cikin 1976, kuma an ba da izini a cikin ƙasashe daban-daban tun daga 1991 .. Ya fi dadi fiye da sukari sau 600. Yana da fa'idodi da yawa akan abubuwan da aka bayyana a sama:
- dandano mafi kyau (kusan ba za'a iya bambance shi da sukari ba, babu dandano)
- damar zafi amfani a cikin yin burodi
- ilimin halittu marasa aiki (kar a amsa a cikin kwayoyin halittu, cikakke nuni)
- babban yanki na aminci (a aikin allurai na miliyoyin miligram, ana kimantawa bisa ka'ida a gwaje-gwajen akan lafiyayyun dabbobin ba ma gram ba, amma wani wuri a yankin rabin Kofin tsarkakakken Sucralose)
Rashin hasara ɗaya ne kawai - farashin. Wani ɓangare watakila ana iya bayyana wannan ta gaskiyar cewa yayin da a duk ƙasashe Sucralose yana maye gurbin sauran nau'ikan kayan zaki. Kuma tun da yake muna matsawa zuwa sababbin samfurori, za mu ambaci na ƙarshe daga cikinsu, wanda ya bayyana kwanan nan:
Neotame
Wani sabon ɗanɗano, mai zaƙi fiye da sukari a cikin 10000 (!) Sake (don fahimta: a cikin irin waɗannan ƙwayoyin cyanide - abu ne mai aminci). Mai kama da tsari zuwa aspartame, ana canza shi zuwa abubuwan da aka gyara, kawai nauyin ya ninka sau 50 ƙasa. An ba da izinin dumama Saboda a zahiri yana haɗuwa da fa'idodin duk sauran kayan zaƙi, mai yiyuwa ne wata rana zai maye gurbinsa. A halin yanzu, kodayake an yarda a cikin ƙasashe daban-daban, mutane ƙalilan ne suka gan shi.
Don haka menene mafi kyau, yadda za a fahimta?
Abu mafi mahimmanci a fahimta shine
- duk mai daɗin zaƙi amintacce cikin wadatattun adadi
- duk mai daɗin zaki (kuma musamman mai arha) abubuwa ne na yaƙe-yaƙe na tallace-tallace (gami da masu samar da sukari), kuma yawan ƙaryar da ake yi musu ya fi girma fiye da iyakokin da zai yiwu a fahimta ga mai amfani da shi.
- zabi abin da kuka fi so mafi kyau, zai zama mafi kyawun zaɓi.
Zamu takaita abin da ke sama kawai tare da tsokaci game da shahararrun tatsuniyoyi:
- Saccharin shine mafi arha, sananne, kuma mai ɗanɗano mai dadi sosai. Abu ne mai sauki a samu ko'ina, kuma idan dandanon ya dace da kai, shine mafi arha a kowace ma'anar maye gurbin sukari.
- Idan kuna shirye ku sadaukar da wasu halaye na samfurin don tabbatar da cewa “na dabi’a” ne, zaɓi stevia. Amma har yanzu fahimta cewa tsaka tsaki da aminci ba su da alaƙa.
- Idan kana son mafi yawan bincike kuma mai yiwuwa mai dadi mai zaki - zaɓi aspartame. Duk abubuwan da ta lalata a jiki iri daya suke da irin abincin da aka saba. Anan kawai don yin burodi, aspartame ba kyau.
- Idan kuna buƙatar ingantaccen ɗan zaki - yarda da dandano na sukari, da mahimman hanyoyin samar da tsaro mai ƙarfi - zaɓi Sucralose. Ya fi tsada, amma wataƙila a gare ku, zai dace da kuɗin. Gwada.
Abinda ya kamata ku sani kenan game da kayan zaki. Kuma mafi mahimmancin ilimi shine cewa kayan zaki suna taimakawa masu kiba wajen rage kiba kuma idan har baza ka iya barin dandano mai dadi ba, mai zaki shine zabin ka.
Don ƙarin bayani game da masu ɗanɗano kalli bidiyo a ƙasa:
Shin Abubuwan ɗanɗano na zahiri amintattu ne ?? Stevia, Monk Fruit, Aspartame, Swerve, Splenda & MORE!
