Sau da yawa muna jin cewa sukari yana da amfani ga kwakwalwa, sukari yana da wuyar rayuwa ba tare da shi ba, da sauransu. Sau da yawa nakan gamu da irin waɗannan kalamai daga wakilan tsofaffin zamani - kakanni waɗanda ke neman ciyar da ɗana ko jikokinsu da kayan zaki, suna imani da gaske cewa zai amfane su.
Glucose (ko sukari) a cikin jini shine man da jiki ke gudana a kai. A cikin ma'anar kalmar, sukari shine, ba shakka, rayuwa.
Amma sukari da sukari sun bambanta. Misali, akwai sukari da ake samu a cikin tsirrai da muke ci. Sannan akwai sukari, wanda ake sakawa kusan duk abincin da aka sarrafa. Jiki baya buƙatar carbohydrates daga ƙarin sukari. Ana yin Glucose daga duk wani carbohydrates da ke shiga bakinmu, ba kawai alewa ba. Kuma sukarin da aka ƙara ba shi da darajar abinci ko amfani ga ɗan adam.
Misali, Hukumar Lafiya ta Duniya ta ba da shawarar kada a kara sukari (ko sukari kyauta, kamar yadda suke kiranta) kwata-kwata. WHO na nufin sukari kyauta: 1) monosaccharides da disaccharides KARA A cikin abinci ko abin sha ta masu kera waɗannan samfuran, mai dafa abinci ko mabukacin abincin da kansa, 2) saccharide waɗanda ke cikin dabi'a a cikin zuma, syrups, ruwan 'ya'yan itace ko tattara 'ya'yan itace. Waɗannan shawarwarin ba su shafi sukarin da ake samu a cikin sabbin kayan lambu da 'ya'yan itatuwa da madara ba.
Duk da haka, mutumin zamani yana cin sukari da yawa - wani lokacin rashin sani. Wani lokaci mukan saka shi a cikin abincinmu, amma yawancin sukarin da ake ƙarawa suna zuwa ne daga abinci da aka sarrafa da kuma shiryayyun abinci. Shaye-shaye masu sukari da hatsin karin kumallo sune mafi haɗari abokan gaba.
Ƙungiyar Zuciya ta Amurka ta ba da shawarar rage yawan sukari don rage yaduwar cutar kiba da cututtukan zuciya.
Cokali ɗaya yana riƙe da gram 4 na sukari. Bisa ga shawarwarin Ƙungiyar, a cikin abincin yawancin mata, yawan sukari ya kamata ya zama fiye da 100 kcal a kowace rana (kimanin teaspoons 6, ko 24 grams na sukari), kuma a cikin abincin yawancin maza, bai wuce 150 kcal ba. kowace rana (kimanin teaspoons 9, ko gram 36 na sukari).
Yaɗuwar madadin kayan zaki yana yaudarar mu, yana sa da wuya a fahimci cewa sukari iri ɗaya yana ɓoye a ƙarƙashin sunan su. A cikin kyakkyawar duniya, lakabin zai gaya mana adadin sukari nawa kowane abinci ya ƙunshi.
Abin sha mai zaki
Abubuwan sha masu wartsakewa sune babban tushen adadin kuzari waɗanda zasu iya taimakawa wajen samun nauyi kuma basu da darajar sinadirai. Nazarin ya nuna cewa carbohydrates “ruwa”, irin su waɗanda ake samu a cikin ’ya’yan itace da aka saya a kantin sayar da kayayyaki, soda, da madara mai zaki, ba sa cika mu kamar abinci mai ƙarfi. A sakamakon haka, har yanzu muna jin yunwa, duk da yawan adadin kuzari na waɗannan abubuwan sha. Suna da alhakin haɓaka nau'in ciwon sukari na II, cututtukan zuciya da sauran cututtuka na yau da kullun.
Matsakaicin gwangwani na soda ya ƙunshi kimanin kilocalories 150, kuma kusan dukkanin waɗannan adadin kuzari sun fito ne daga sukari - yawanci babban fructose masara syrup. Wannan yayi daidai da teaspoons 10 na sukarin tebur.
Idan kun sha aƙalla gwangwani ɗaya na wannan abin sha kowace rana kuma a lokaci guda ba ku rage yawan adadin kuzari daga wasu hanyoyin ba, zaku sami kusan kilo 4-7 a kowace shekara.
hatsi da sauran abinci
Zaɓin abinci gabaɗaya, abincin da ba a sarrafa ba don karin kumallo (kamar apple, kwano na oatmeal, ko wasu abinci waɗanda ke da ɗan gajeren jerin abubuwan sinadaran) na iya taimakawa kare kanku daga ƙara sukari. Abin takaici, yawancin abincin safe na gargajiya, irin su hatsin karin kumallo, sandunan hatsi, daɗaɗɗen oatmeal, da kayan gasa, na iya ƙunsar adadin sukari mai yawa.
Yadda ake gane ƙara sukari akan lakabin
Ƙididdigar ƙarar sukari a cikin jerin abubuwan sinadaran na iya zama ɗan bincike. Yana boye da sunaye da yawa (yawan su ya wuce 70). Amma duk da waɗannan sunaye, jikinka yana daidaita sukarin da aka ƙara ta hanya ɗaya: baya bambanta tsakanin sukari mai launin ruwan kasa, zuma, dextrose, ko syrup shinkafa. Masu kera abinci na iya amfani da kayan zaki waɗanda ba su da alaƙa da sukari kwata-kwata (kalmar “sukari” a zahiri ta shafi sukarin tebur ne kawai ko sucrose), amma waɗannan duk nau'ikan sukari ne.
A ƙasa akwai wasu sunayen da suka ƙara ɓoye sukari a kan tambarin:
- agave nectar,
- ruwan 'ya'yan itace na karas,
- malt syrup,
- Ciwon sukari,
- fructose,
- maple syrup,
- kirim mai tsami,
- ruwan 'ya'yan itace yana maida hankali.
- molasses,
- ciwon sukari,
- glucose,
- sugar ba tare da tacewa ba,
- masara zaki,
- high fructose masara syrup,
- sucrose,
- masara syrup,
- zuma,
- syrup,
- fructose crystalline;
- ciwon sukari,
- dextrose,
- maltose.