Shin suga na cutar da jikin mutum?

Ka tuna da abin da kakarka ta gaya maka tun tana yarinya, a lokacin da ka daɗe zaune a kan aikin gida. Kaka mai kulawa ta ba da damar cin wani abu mai zaki don kwakwalwa ta yi aiki. Alaƙar “sukari - kwakwalwa ke aiki” ya zama da ƙarfi sosai a cikin tunanin mutane cewa a ƙarshen wata ganawa mai haɗari sai kwatsam ku lura cewa kun cinye dukkan kwayoyin da ke cikin kwandon alawa a gaban ku…

Shin suga na iya haifar da jaraba, abin tsoro ne, an tabbatar da cewa suga na da illa ga jikin mutum?

Har zuwa lokacin karshe za ku kare custard eclair don 'yancin yin rijista a rayuwar ku akai-akai kuma ya tabbatar muku da cewa zai iya sanya ku farin ciki kuma ya sanya ku aiki… Koyaya, manyan kantunan manyan kantunan suna ta cika da kwalba a inda take an rubuta shi cikin baki da fari “maras sukari”, “sugararamar sukari”, “fructose / ruwan inabi”, da dai sauransu Shin za ku ce wannan wayo ne na wayo da kuma wani yunƙurin da zai sa ku kashe kuɗi?

An dade da tabbatar da illar suga. Don yin imani da wannan, ya isa a san cewa farashin magani da magani ga marasa lafiya da ke fama da cututtukan da yawan sukari ya haifar da su an kiyasta su a cikin adadin falaki - dala biliyan 470!

Menene sukari

Idan muka yi la’akari da sukari ta mahangar kimiyya, to abu ne mai ɗanɗano mai ƙanshi - sucrose, wanda ke da dukiyar narkewa cikin ruwa. Ana cin Sucrose duka a tsarkakakken tsari kuma a matsayin ɗayan kayan aikin.

Sugar shine mai sauƙin haɗarin carbohydrate tare da ƙimar ƙarfin kuzari (380-400 kcal a 100g).

Sugar (a cikin bambancin sa daban -daban) a zahiri ko'ina - a cikin cherries, a cikin ruwan innabi daga jaka, a ketchup har ma a tafarnuwa!

Sugar ya faru:

• na halitta, na halitta (ana samunsa a cikin kayan marmari da ‘ya’yan itace);
• kara da cewa (ana sanya shi cikin abinci yayin girki);
• boye (ƙila ma ba mu yi tsammani game da kasancewarsa a cikin samfurin da aka saya a cikin babban kanti ba - waɗannan ana siyan kayan miya ne, juyayyun juices).

Iri na sukari

Idan muka yi magana game da sanannen yanayinsa, to, akwai nau'ikan sukari uku a kan ɗakunan ajiya: granulated, liquid, brown.

Sikakken sukari

Tushen wannan nau'in sukari shine rake na sukari ko gwoza. Dangane da girman lu'ulu'u da wuraren aikace -aikacen, yana iya zama iri iri.

• Sikakken sukari ko sukari na yau da kullun (yana “rayuwa” a cikin kowane iyali kuma a kusan kowane girke-girke).
• Cikakken sukari (girman lu'ulu'unsa ya fi na sukarin girma). Masana suna girmama shi saboda iyawarsa, lokacin da ake fuskantar yanayin zafin jiki, don kar ya shiga fructose da glucose.
• Bakery sugar (lu'ulu'u kusan kusan daidaito ne). An yi amfani dashi a cikin masana'antar kayan marmari.
• 'Ya'yan itacen itaitan itace (idan aka kwatanta da na sikari na granulated na gari, yana da tsari mai kyau na kristal) Sau da yawa ana amfani da sikari na 'ya'yan itace don yin abin sha, kayan zaki tare da haske da iska mai iska (pudding, panna cotta, jelly).
• Powdered sugar (mafi yawan granulated sugar, kawai grated ko da sifted). Mafi sau da yawa, ana amfani da ƙurar ƙura don yin ado da ƙãre kayayyakin da aka gama.
• Sugar Ultrafine (lu'ulu'inta sune mafi ƙanƙanta girma). Ana amfani dashi don ba da ɗanɗano mai ɗanɗano ga abubuwan sha mai sanyi yayin da yake narkewa a cikin ruwa a kowane yanayi.
• Tataccen sukari (wannan shine sukari na yau da kullun, kawai bugu da ƙari kuma an guga shi gunduwa gunduwa iri ɗaya da girman su). Saboda yawan aiki da masana'antun keyi, sikari mai tsafta ya fi sukarin da aka sarrafa shi tsada. Ana amfani dashi galibi don ɗanɗana abin sha mai zafi.

Brown launin ruwan kasa

Tushen wannan nau'ikan sikari shine rake. Wakilan wannan rukuni sun bambanta da juna a launi (molasses, wanda wani ɓangare ne na sugars mai ruwan kasa, ke da alhakin narkar da launi: ƙaramin molasses - launi mai haske, mai yawa - launi mai duhu).

• Demerara (lu'ulu'u ne babba da tauri, launi na buckwheat na zinariya). Wannan nau'in sukari yana wari kamar molasses, don haka galibi ana amfani dashi don ƙara zaki ga kofi. Akwai sigar Demerara mafi sauƙi: ƙanshinta ya fi dabara (ana amfani da shi tare da shayi ko kayan zaki).
• Sugar mai laushi (haske ko duhu a launi). Cryananan lu'ulu'u da rashin ƙamshi suna ba da damar amfani da wannan sukarin a yin burodi da kuma yin 'ya'yan itacen dawa.
• Muscovado (lu'ulu'u ne ƙanana kaɗan, akwai haske da duhu duhu). Wani fasali na musamman na wannan nau'in sukari mai launin ruwan kasa shine dandano na vanilla-caramel. Ana amfani da muscovado mai haske don samar da kayan zaki mai ƙyalli, da duhu - don yin burodi mafi tsananin launuka, da miya.
• Black Barbados, ko “molasses mai laushi” (molasses shine molasses na syrupy na duhu ko launi mai launi; yana ƙunshe da abubuwa daban-daban). Yana da ƙamshi mai wadatar gaske da daidaito mai danshi. Yawanci, gourmets suna amfani da shi a cikin kayan zaki na ruwa mai sanyi, kayan gasa masu launuka masu duhu, ko biredi.

sukari mai ruwa

• Liquid sucrose (daidaitaccen ruwa na sukari).
• Amber liquid sucrose (na iya zama mai cancanta maimakon wasu nau'ikan sukari mai ruwan kasa).
• Canza sukari (glucose da fructose a cikin daidaito daidai - abun da ke cikin wannan nau'in sukari). Yana daga cikin mashahuran abubuwan sha.

Me yasa kake son wani abu mai dadi

Ana kiran sukari da "miyagun ƙwayoyi a ɓoye na ƙarni na XNUMX." Kada ku yi imani cewa sukari na iya haifar da jaraba a ƙasa da abubuwan narcotic? Ka yi tunanin me yasa, a ƙarshen abincin dare, yayin shan shayi, hannun yana kaiwa ga gilashin meringue? Yawancin mutane sun yarda cewa suna la'akari da tsarin cin abinci wanda bai cika ba idan kayan zaki ba shine ƙungiya ta ƙarshe ba ... Me yasa, lokacin, a cikin danniya ko tashin hankali, ba za ku ji daɗin nono kaza tare da broccoli ba, amma kozinak a cikin caramel?

Ba wai kawai mara hankali bane. Itabi'a ita ce ƙarshen dutsen kankara. Abu mafi ban sha'awa an ɓoye a ciki.

Sweets, kamar su madara mai zaki, suna saurin hawan jini. Don rage girman wannan tsalle da sanya komai a wurin, pancreas ya fara samar da insulin tare da saurin walƙiya (wannan hormone mai gina jiki yana jigilar glucose zuwa ƙwayoyin da zasu yi amfani da shi don samar da kuzari).

Amma tsallewar insulin ba shine kawai faɗakarwa ba. Sugar yana haifar da canje-canje a cikin kwakwalwa. Ee, kun ji daidai, sukari, a matsayin mai liba, ya juya kan cibiyoyin da ke da alhakin jaraba. Masana kimiyya daga Jami'ar Harvard kwanan nan sun koya game da wannan yayin gudanar da bincike.

Wato, shan sukari cuta ce ta rashin cin rai. Ba shi da alaƙa da al'ada. Wannan cuta ce ta ilmin halitta, wanda ake amfani da shi ta hanyar hormones da kuma masu ba da labari (waɗannan sunadarai ne masu ilimin halitta wanda ke da alhakin canja wurin bayanai daga wata jijiyar zuwa wani). Wannan shine dalilin da ya sa ba shi da sauƙi, kuma wani lokacin ma mafi wuya, don barin kayan zaki fiye da sigari.

Yawan amfani da sukari

Idan sukari ya tabbatar da cutarwa, zaku iya tambaya, bisa manufa, ku daina bada zaƙi a kowane irin nau'i. Abin takaici, wannan zai yi wahala ayi. Me ya sa? Domin ba zaku iya tunanin yawan sukarin da kuke cinyewa ba.

Dangane da shawarar kungiyar Zuciya ta Amurka, mata kada ta cinye fiye da 6 teaspoons na sukari a rana, saboda sauran mutane kada suyi amfani da kai fiye da 9. Waɗannan alamu suna shan kofi ba tare da sukari ba, kuma kuna ci " na halitta" marshmallow. Amma sukari yana cikin kusan duk samfuran da ake siyarwa a manyan kantuna. Ba ku lura ba, amma a matsakaici kuna cinye teaspoons 17 na sukari kowace rana! Amma a cikin abincin mahaifiyarka shekaru talatin da suka wuce, akwai rabin sukari.

Cutowar Sugar: Abubuwa 10 da ke cutar da jiki

Sugar babban abu ne a ci gaban kiba da ciwon suga. Baya ga waɗannan cututtukan masu tsanani, sukari yana da lahani ta yadda yake ɗaukar kuzari da yawa. Jiki yana nuna alamar cewa maye ya faru kuma yana fara kawar da wannan dafin ta gland.

Abin sha masu sukari sun fi cutarwa, saboda suna ɗaukar suga cikin jiki da sauri. Babban haɗarin yana cikin gaskiyar cewa sukari yana haifar da canje-canje a cikin kwakwalwa. Yana kunna cibiyoyin da ke da alhakin jaraba. Kari akan haka, sukari yana dusashe jin koshi, kuma sikari mai tsafta yana da hatsari saboda yana busar da kwayoyin fata.

Jerin da ake kira "cutar da sukari a jiki" ba shi da iyaka. Za mu haskaka 10 mafi yawan duniya, ban da haɗarin kiba da ciwon sukari.

1. Sugar yana shafar zuciya ta mummunar

   Shekarar da ta gabata, ƙungiyar masana kimiyya karkashin jagorancin farfesa a Jami'ar California (San Francisco) Stanton Glantz sun buga sakamakon binciken nasu bisa ga labarin da aka buga rabin rabin karnin da ya gabata a cikin jaridar New England Journal of Medicine.

   A cikin 1967, masana'antun sukari (sun kasance ɓangare na Gidauniyar Nazarin Sugar) sun ba da shawarar ga masana kimiyya na Jami'ar Harvard, waɗanda ke nazarin alaƙar da ke tsakanin cin kitse, sugars da ci gaban cututtukan zuciya, su mai da hankali kan yin aiki a kan kitse, kuma ba su mai da hankali kan sukari, yawan amfani da shi, tare da mai, na iya haifar da cututtukan zuciya. Masanan sun yi shiru cewa abinci mai ƙarancin mai da suka ba da shawara yana da yawan sukari (wanda ke haifar da ƙarin fam saboda haka matsalolin zuciya).

   Masana kimiyyar zamani da WHO suna ta bayar da shawarwari koyaushe suna kira ga rage adadin karin sukari a cikin abinci, suna kiran shi daya daga cikin manyan abinci masu illa ga zuciya.

2. Sugar yayi mummunan tasiri ga yanayin tsarin musculoskeletal

   Suga na iya yin tasiri ga rabo na alli zuwa phosphorus a cikin jini: yana haɓaka matakin alli kuma a lokaci guda yana rage matakin phosphorus. Gaskiyar ita ce, phosphorus ne ke da alhakin ɗaukar alli, kuma lokacin da akwai ƙarancin phosphorus, jiki baya karɓar alli a cikin adadin da ake buƙata. A sakamakon haka, osteoporosis (cuta wanda kasusuwa ke zama masu rauni da saurin kamuwa da raunuka daban -daban).

   Bugu da kari, binciken masana kimiyyar Amurka (wanda aka buga a Jaridar The American Journal of Clinical Nutrition) ya nuna cewa yawan sukari a cikin abincin da ake sarrafawa yana kara alamun bayyanar cututtukan zuciya.

3. Sugar yayi mummunan tasiri ga aikin koda

   Zubar da jini yana daya daga cikin manyan ayyukan koda. A matakan suga na jini na yau da kullun, suna yin aikinsu da kyau, amma da zaran akwai sukari da yawa, kodan suna da wahala - sun fara aiki, wanda hakan ke haifar da raguwar aikinsu. Masana kimiyya sun yi iƙirarin cewa saboda wannan dalili ne mutane ke fuskantar cutar koda.

   Kwararrun Amurkawa da Jafananci sun gano cewa yawan shan soda mai yawa yana kara yawan furotin a cikin fitsari. Kuma wannan na iya haifar da mummunan sakamako.

4. Sugar yana cutar da lafiyar hanta

   Sugar da mai sunada hatsari ga hanta fiye da giya. Dangane da ƙididdiga, mutane da yawa suna shan wahala daga cutar hanta mai haɗari fiye da shan giya. Kitsen dabbobi a tare tare da sauƙin narkewar narkewa suna aiki a jikin mutum kamar giya - a hankali yakan haifar da cutar hanta, kuma wani lokacin zuwa kansa.

5. Sugar yana shafar hangen nesa

   Idan da rana ka lura cewa ingancin hangen nesa yana canzawa (yana daɗa kyau ko ƙari), kana buƙatar ganin likita. Wannan alamar na iya nuna saurin raguwa cikin matakan sukarin jini.

   Don haka, alal misali, tare da haɓakar sikari, mutum na iya fuskantar rashin gani. Wannan saboda kumburin tabarau ne. Amma wani lokacin hangen nesa na iya nuna matsaloli masu tsanani, irin su ciwan ido, glaucoma, da kuma cutar ido.

6. Sugar yana da mummunan tasiri akan yanayin hakora da bakin baka

   Ka tuna babban shawarar likitocin hakora? Yi hakora sau biyu a rana, kurkura bakinka bayan kowane abinci, musamman idan ka ɗanɗana wani abu mai daɗi. Gaskiyar ita ce, don narkewa da daidaita sukari, ana buƙatar bitamin B da alli. Sugar yana amfani da ƙoshin haƙoran mu a matsayin tushen waɗannan “sinadaran”. Don haka sannu a hankali amma tabbas, enamel na hakora ya zama mai kauri, kuma sun zama marasa kariya daga harin sanyi da zafi. Hakanan sukari shine mazaunin microbes da aka fi so, inda suke ninkawa cikin sauri. Kada ku yi mamakin idan likitan haƙori zai gaya muku nan da nan, mai son kayan zaki, ganewar asali - caries.

7. Sugar yana mummunan tasirin yanayin fata

   Wataƙila kowa ya san game da cutar da sukari ga fata. Wataƙila kun lura cewa bayan biki tare da yalwar abinci na carbohydrate da sugars (daga lemo zuwa kek ɗin zuma don kayan zaki), kumburi yana bayyana akan fata. Haka kuma, pimples na iya bayyana ba kawai a fuska ba, har ma a cikin jiki duka (akan kirji, baya). Kuma duk zai yi kyau idan matsalar ta ƙare da kuraje. Tsarin kumburi, wanda ke haifar da kuraje, yana lalata fata daga ciki - yana lalata elastin da collagen a cikin fata. Kuma waɗannan sunadaran, waɗanda ke ƙunshe cikin kyallen fata, suna da alhakin kula da laushinsa, tsabtataccen ruwa da sautinsa.

8. Sugar yana cutar lafiyar jima'i

   Shekaru, ƙaruwar damuwa, lalacewar ingancin abinci yana tasiri ga gini. Kuma idan a cikin abincin abincin mutum wanda ke ɗauke da yawan glucose da fructose suna taka muhimmiyar rawa, haɗarin haɗuwa da lalacewar mazakuta yana ƙaruwa sosai.

   Ko da shekaru 12 da suka gabata, masu binciken Amurka sun tabbatar da cewa yawan glucose da fructose na iya katse aikin kwayar halittar da ke daidaita yanayin estrogen da testosterone a jiki. Daidaita daidaitonsu shine mai bada tabbacin lafiyar maza.

9. Sugar yana mummunan tasiri ga wadatar kuzarin mutum

   Wataƙila kun lura cewa bayan cin abinci mai daɗi, wanda yarjejeniya ta ƙarshe ita ce kayan zaki mai daɗi, kuna jin gajiya a zahiri da alama. Kodayake, zai zama kamar, sukari shine tushen makamashi. Gaskiyar ita ce, ba tare da isasshen adadin hormone thiamine (sukari ya saukad da shi ba), jiki ba zai iya gama aikin narkewar abincin da yake dauke shi ba. Bugu da kari, alewa mai zaki da ake ci a lokacin da matakin sukari a jiki ya sauka, yana kara matakin insulin a cikin jini sosai (wannan yana faruwa ne bayan karuwar sukari a jiki). Saboda tsalle-tsalle kwatsam, harin hypolycemia na iya faruwa. An san alamunta - jiri, jiri, atamia ga duk abin da ya faru.

10. Sugar yayi mummunan tasiri ga yanayin tsarin garkuwar jiki

    Abu na ƙarshe a cikin darajar mu ta asusun, amma ba ƙima ba. Ka tuna cewa yawan sukarin da kake sha, mafi yawan kumburi na faruwa a jikinka. Kuma kowane tsarin kumburi hari ne kan garkuwar jiki. Lamarin ya zama da rikitarwa idan aka gano mutum da ciwon sukari. A wannan yanayin, jiki baya shayar da sukari kuma yana tarawa a ciki. Irin wannan "taskar" ba ta ƙara zuwa fa'idodi ba - yana raunana ƙarfin garkuwar jiki sosai.

Ta yaya kuma me za'a maye gurbin sukari

Sugar, fa'idodi da cutarwa waɗanda yanzu masana kimiyya suka yi cikakken bincike kansu, mutane da yawa sun cire su daga abincin su. Amma, kamar yadda ya bayyana, ba gaba daya ba - mutane suna neman maye gurbinsa kuma sun same shi a cikin maye gurbin sukari…

Haka ne, cutarwar maye gurbin sukari, da alama, ba a bayyane yake ba, amma har yanzu akwai wurin zama. Jiki yana yin aiki dashi ta hanyar sakin insulin, wanda yake da lahani sosai. Yana yin hakan ne saboda ya tuna da yadda aka ji a lokacin da alama kun ci wani abu mai zaki, amma ciki bai karba ba.

Lahani na sukarin kara shi ne, ƙimar kuzarinta ya fi na farin farin suga, wanda ke cike da ƙarin fam. Abubuwan da ke cikin carbohydrate a ciki iri ɗaya ne, don haka babu wata ma'ana ta musamman a cikin maye gurbin sukari mai dayan da wani.

Me za a yi idan ba shi yiwuwa a daina suga? Akwai hanyar fita, kuma mafi mutuntaka. Yana da don bunkasa yawan ku na shan sukari.

Kun riga kun san cewa a matsakaita, abincin mutum yana ƙunshe da cokali 17 na sukari kowace rana. Wannan yana faruwa ba wai kawai ta hanyar abubuwan sha mai daɗin shayi da kofi ba, in ba haka ba za'a iya sarrafa shi ta wata hanya.

Mafi yawan sukari na shiga jiki ne ta hanyar abinci iri-iri, kamar su muffins, kayan zaki, yoghurts, miyan nan take, da sauran abinci marasa lafiya. Ba zai zama da sauƙi a ɗauka kuma a rage amfani da sikari ba ta wannan hanyar, amma zai zama dole idan kun kula da lafiyarku. Don yin wannan, kuna buƙatar yanke shawara ba daɗin zaki gaba ɗaya tsawon kwanaki 10. Wannan shirin detox mai fa'ida ga jiki zai taimaka maka jin daɗi, dawo da nauyi zuwa na al'ada, kuma mafi mahimmanci, taimakawa kawar da shan sukari. Kuma a nan gaba, zai fi muku sauƙi ku daina kayan zaki da ba dole ba, ku sarrafa sha'awar ku.

Yadda zaka kiyaye kanka daga illar suga

Wannan yana da wahalar yi, amma zai yiwu. Ta hanyar bin waɗannan ƙa'idodin, da sannu za ku ji cewa ba ku da saurin shan sukari.

• Yanke sukarin da aka kara (idan a baya kun sha shayi tare da cubes uku na ingantaccen sukari, a hankali ku rage wannan har sai ɗanɗano abin da kuka fi so ya zama mai daɗi ba tare da ƙarin zaƙi ba)
• Kada ku ɗanɗana abinci yayin dafa abinci (madarar madara), kuma idan ya cancanta, ƙara sukari zuwa ƙarar da aka gama. Ta wannan hanyar kuna amfani da ƙarancin sukari.
• Shirya biredi da kanka (wannan ita ce kawai hanyar da za ku iya tabbatar da cewa tufafin Kaisar ba ya ƙunsar rabin gilashin sukari).
• Guji abubuwan sha da ke cikin sugari da ruwan 'ya'yan itace daga kunshin (ku tuna, sukari a cikin abubuwan sha yana gurɓata jikinku da sauri fiye da abinci mai ƙarfi).
• Yi sukari detox lokaci-lokaci. Tare da taimakonsu, ba kawai za ku rage adadin sukari a cikin jiki ba, amma kuma za ku rage sha'awar hakan, wanda a nan gaba zai ba ku damar sarrafa yawan zaƙi da kayan zaki.
• Sauya kayan zaki tare da 'ya'yan itatuwa da kayan zaki masu lafiya. Amma ka tuna cewa 'ya'yan itatuwa suna da yawan sukari na halitta. Kada ku ci fiye da sau biyu zuwa uku (80 g) 'ya'yan itace kowace rana. A matsayin kayan zaki, zaku iya cin busasshen 'ya'yan itatuwa da berries (alal misali, apples, cranberries - ba tare da sukari ba).
• Kula da kiyaye matakin chromium a jiki. Chromium yana cire yawan glucose. Chromium yana da wadataccen kifin teku, abincin teku, kwayoyi, namomin kaza. Idan kanaso ka sha sinadarin chromium ta hanyar abubuwan karin abinci, ka nemi likitanka.

Bidiyo game da haɗarin sukari ga jikin mutum

https://www.youtube.com/watch?v=GZe-ZJ0PyFE