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Zai zama alama cewa zai iya zama da sauƙi a saya maimakon jam ɗin gargajiya (tare da ƙara sukari, ba shakka) jam tare da kyakkyawa da takamaiman rubutu “ba tare da sukari ba”? Yana da alama a garemu tunda tunda abun bai ƙunsa da sukarin sukari ɗaya ba, to muna da samfurin da aƙalla bashi da illa ga adadi da jiki gabaɗaya. Amma, kamar yadda ya juya, wannan ganga shima yana dauke da kuda a man shafawa, kuma ana kiran sa maye gurbin sukari.
Madadin Sugar, cutarwar sa ba ta bayyananniya, sanannen samfurin ne akan teburin waɗanda ke kula da surar su. Da alama cewa kwata-kwata bashi da lahani har ma yana da amfani. Yana da ɗanɗano mai daɗi, mai ɗaukakawa kuma baya da yawan kuzari kamar na yau da kullun. Koyaya, ba duk mai sauki bane. Yaya cutar cutar maye gurbin ta bayyana? Lokacin shanyewa, abubuwan dandano suna ba da sigina. Lokacin da zaƙi ya shiga cikin jiki, ƙarancin ƙarfi mai ƙera insulin zai fara. A wannan yanayin, matakin sukari ya saukad, kuma ba a ba da carbohydrates don ciki.
Menene sukari
Idan muka tuna da asalin ilimin sunadarai na makaranta, to ana kiran abu mai suna sukari. Yana da dandano mai zaki kuma, a lokaci guda, yana narkewa sosai a cikin ruwa (a kowane yanayi). Waɗannan kaddarorin suna ba da damar sucrose ya zama mai amfani a kusan dukkan bangarorin - ana cinsa azaman kayan haɗe-haɗe, kuma a matsayin ɗayan kayan abincin da aka ƙunsa.
Idan kayi zurfin zurfin zurfin ciki, zaku iya tuna cewa gwargwadon tsarin sunadarai, sukari ya kasu zuwa kungiyoyi da yawa: monosaccharides, disaccharides, polysaccharides.
Monosaccharide
Waɗannan sune abubuwan asali na cikakken kowane irin sukari. Siffar su ta daban ita ce, shiga cikin jiki, sai suka kasu kashi-kashi, wanda kuma hakan baya ruɓewa kuma ba ya canzawa. Sanannun monosaccharides sune glucose da fructose (fructose shine isomer glucose).
Disaccharides
Kamar yadda sunan ya nuna, wani abu ne wanda aka samu ta hanyar haɗuwa da monosaccharides guda biyu. Misali, sucrose (yana dauke da monosaccharides - daya kwayar glucose da kwayar fructose daya), maltose (kwayoyin glucose biyu) ko lactose (kwayar glucose daya da kuma galactose molecule daya).
polisaharidы
Waɗannan sune ƙwayoyin carbohydrates masu nauyin nauyi waɗanda suka ƙunshi adadin monosaccharides mai yawa. Misali, sitaci ko zare.
Sugar shine mai yawan kalori (380-400 kcal akan 100 g), wanda jiki ke sha. A lokaci guda, sukari a cikin wani nau'i ko wata (na halitta, ƙari, ɓoye) ya wanzu a kusan kowane samfurin abinci wanda ya tsiro a cikin lambun ko kuma yake jira a fuka-fuki a kan babban kanti.
Menene maye gurbin sukari
Tambayar "Menene maye gurbin sukari" da "Shin maye gurbin sukari yana da illa" ya bayyana a cikin mutum a kusan lokaci guda. Yawancin lokaci, mutane suna zuwa maye gurbin sukari a cikin lamura biyu: ko dai kuna cikin abinci kuma ku riƙe rikodin kalori sosai, ko kuma saboda wasu matsalolin kiwon lafiya, ƙwararren ya ba da shawarar ku rage yawan shan sukarin, ko ma kawar da shi baki ɗaya.
Sannan mai zaki zaki shigo. Ba kwa buƙatar samun cikakken ilimi wanda zai fahimci cewa ɗanɗano abu ne wanda zai iya maye gurbin sukari a cikin abincin. A lokaci guda, bashi da sauƙi aron - babu wanda ke da sha'awar musayar awl da sabulu, amma a ƙarshe don samun samfuran “cikakke”. Abubuwan da ya kamata su zama kamar sukari kamar yadda ya yiwu (ɗanɗano mai daɗi, mai narkewa a cikin ruwa), amma a lokaci guda, ya kamata ya sami kyawawan halaye masu kyau na jiki (alal misali, ana jin cewa maye gurbin sukari yana yin ba su da wani mummunan tasiri a kan kumburi mai narkewa).
An samo samfurin tare da irin wannan kaddarorin a cikin Amurka a ƙarshen karni na sha tara. Saccharin, wanda Konstantin Fahlberg ya ja hankalinsa, ya fi sukari daɗi (wannan yana da amfani musamman a lokacin Yaƙin Duniya na )aya). Kuma lokacin da, bayan shekaru da yawa daga baya, masana kimiyya suka sanar da duk duniya cewa sukari farin mutuwa ne tare da ɗanɗano mai daɗi, an zuba sauran hanyoyin sukari a hannun masu amfani.
Bambanci tsakanin sukari da wanda zai maye gurbinsa
Lokacin yanke shawarar wanda za'a maye gurbin sukari, kana bukatar ka fahimci cewa babban mahimmancin madadin sukari shine bawa mutum dogon buri na jin dadi a baki, amma ka same shi ba tare da saukowar glucose ba. Wannan shine babban banbanci tsakanin sukari da wanda zai maye gurbinsa: yayin ci gaba da dandano abubuwan dandano na sukari, wanda yake maye gurbinsa baya ƙunshe da ƙwayoyin glucose a cikin aikinsa.
Bugu da ƙari, "masu hamayya" don wurin girmamawa a cikin abincin ɗan adam an rarrabe su da matakin zaki. Idan aka kwatanta da sukari na yau da kullun, masu maye suna da ɗanɗano mai daɗi mai daɗi (gwargwadon nau'in mai zaki, su goma da yawa, wani lokacin kuma ɗaruruwan sau sun fi sukari daɗi), wanda zai iya rage adadin su sosai a cikin kofi na kofi da kuka fi so. , kuma, daidai da haka, abun cikin kalori na tasa (wasu nau'ikan musanyawa suna da abun kalori mai ƙima).
Nau'in kayan zaki
Amma maye gurbin sukari ya bambanta da juna ba kawai a ƙimar makamashi ba, har ma, a ƙa'ida, asali (ana samar da wasu nau'ikan a dakin gwaje-gwaje, yayin da wasu na halitta ne). Kuma saboda wannan, suna shafar jikin mutum ta hanyoyi daban-daban.
Masu maye gurbin sikari
- sihiriAna iya kiran Sorbitol mai rikodin rikodi a cikin amfani da shi - an gabatar da shi sosai a cikin masana'antar abinci (cin abinci, kayan cin nama, abubuwan sha mai laushi), da kuma a cikin masana'antar kwaskwarima da magunguna. Da farko, mutanen da ke fama da ciwon sukari ba su ma fuskanci tambayar "wanne sukari ne za a zaba" - ba shakka, sorbitol! Amma daga baya kadan ya zama cewa maganin bai kai ga duniya kamar yadda aka gani a farkon kallo ba. Na farko, sorbitol yana da yawan adadin kuzari, kuma na biyu, ba shi da kaddarorin zaki masu ƙarfi (kusan 40% ƙasa da sukari). Bugu da ƙari, idan adadin ya wuce 40-50g, zai iya haifar da jin dadi.
Abun calori na sorbitol shine 3,54 kcal / g.
- XylitolAna fitar da wannan kayan zaki na halitta daga masarar masara, ramin rake, da itacen birch. Mutane da yawa suna fafutukar neman irin wannan madadin sukari saboda yana da ƙarancin glycemic index kuma tasirin sa akan matakan sukari na jini kaɗan ne, amma kuma akwai rashi. Idan ƙa'idar yau da kullun ta wuce 40-50g, zai iya haifar da ciwon ciki.
Abun kalori na xylitol shine 2,43 kcal / g.
- Maganin AgaveSiro ya ɗan yi kama da zuma, duk da cewa ba ta da kauri da zaƙi fiye da kayan ƙudan zuma. Agave syrup yana da ƙarancin glycemic index da ikon ban sha'awa don ƙoshin abinci (kuma, kowane - saboda samfurin yana narkar da ruwa sosai) - kusan sau biyu yana da daɗi kamar sukari. Amma ana ba da shawarar wannan mai zaki don amfani da fiye da sau 1-2 a mako, da mutanen da ke fama da cututtukan gallbladder da hanta-kuma gaba ɗaya sun ƙi.
Abun kalori na syrup agave shine -3,1 kcal / g.
- SteviaWannan kayan zaki na halitta ba komai bane illa ruwan 'ya'yan itace da aka saba da shi a Tsakiya da Kudancin Amurka. Wani fasali na wannan kayan zaki shine kayan kamshi mai ƙarfi (cirewar stevia sau biyu fiye da sukari). Duk da asalin halitta da ƙarancin adadin kuzari, masana ba sa ba da shawarar wuce izinin izinin yau da kullun na 2 MG a kilogiram na nauyin jiki. Bugu da kari, stevioside (babban bangaren stevia) yana da dandano na musamman, don haka ba kowa bane zai so shi. Caloric abun ciki na stevia cire shine 1 kcal / g.
Masu maye gurbin wucin gadi
- SaccharinShine farkon maye gurbin sukari na roba. An ƙirƙira shi a cikin 1900 kuma ya bi babban burin - don sauƙaƙe rayuwa ga masu ciwon sukari yayin cin abinci. Saccharin yana da dadi sosai (sau ɗari fiye da sukari) - dole ne ku yarda, mai tattalin arziki. Amma, kamar yadda ya fito, wannan maye gurbin sukari baya jure yanayin zafi sosai - lokacin da ya yi zafi sosai, yana ba da samfuran dandano na ƙarfe da haushi. Bugu da ƙari, saccharin na iya haifar da ciwon ciki.
Gabaɗaya, ba a ba da shawarar maye gurbin suga don shayarwa. Koyaya, kamar lokacin ciki. Misali, wasu masana kimiyya sunyi imanin cewa saccharin na da ikon haye mahaifa zuwa cikin kayan tayi. Kuma a cikin ƙasashe da yawa na duniya (gami da Amurka) an hana wannan analog ɗin na sukari a matakin doka.
Abubuwan calori na saccharin shine 0 kcal / g.
- aspartameWannan maye gurbin sukari na wucin gadi ya zama gama gari, idan ba mafi yawa ba, fiye da saccharin. Ana iya samun shi sau da yawa ƙarƙashin sunan kasuwanci "Daidaita". Masana'antu suna son aspartame saboda kayan dadinsa (ya ninka sukari sau 200) kuma babu wani dandano. Kuma masu amfani sun koka game da shi saboda “zero kalori”. Koyaya, akwai ɗaya "amma". Aspartame kwata-kwata baya jure yanayin yanayin zafi. Lokacin dumi, ba wai kawai yana lalacewa ba ne, har ma yana fitar da sinadarin methanol mai matukar guba.
Abincin kalori na aspartame shine 0 kcal / g.
- Sucras (sucralose)Wannan analog ɗin sukari na roba (sunan kasuwanci "Spenda") ana ɗaukar kusan mafi aminci tsakanin masu maye gurbin sukari. FDA (Hukumar Abinci da Magunguna ta Amurka) ta gudanar da bincike akai -akai kan sucrasite don fallasa dabbobi da mutane. Sashen ya yanke hukuncin cewa wannan kayan zaki yana da lafiya don lafiya kuma ana iya amfani dashi a cikin yin burodi, da taunawa, da cikin ruwan 'ya'yan itace. Gargadi kawai, WHO har yanzu ba ta ba da shawarar wuce ƙimar shawarar 0,7 g / kg na nauyin ɗan adam ba.
Abun calori na sucrasite shine 0 kcal / g.
- Acesulfame-KAna iya samun wannan kayan zaki a cikin abinci da ake kira Sunette da Sweet One. Da farko (shekaru 15-20 da suka wuce) ya shahara a Amurka a matsayin kayan zaki ga lemo, sannan aka fara saka shi a cikin cingam, kiwo da madara mai tsami, kayan zaki iri-iri. Acesulfame-K ("K" na nufin potassium) kusan sau 200 ya fi zaki fiye da yadda ake amfani da su a cikin sukari. Zai iya barin ɗanɗano mai ɗaci a cikin babban taro.
Har yanzu ana muhawara kan illar cutar da Acesulfame-K, amma FDA da EMEA (Hukumar Magungunan Magunguna ta Turai) sun yi watsi da zarge-zargen carcinogenicity na mai zaki (dangane da ƙa'idodin amfani-15 mg / kg na nauyin mutum a kowace rana). Koyaya, masana da yawa sun gamsu cewa saboda abun cikin barasa na ethyl da aspartic acid a cikin abun da ke ciki, Acesulfame potassium na iya yin illa ga yanayin tsarin jijiyoyin jini.
Calorie na Acesulfame-K shine 0 kcal / g.
Fa'idodi da illolin maye gurbin sukari
Kawai kada kuyi tunanin cewa asalin halitta na maye gurbin yana bada tabbacin ɗari bisa ɗari na aminci, kamar dai yadda gaskiyar analogs na sukari ba su da kyau.
Misali, daya daga cikin kyawawan kaddarorin sorbitol shine ikonsa na inganta microflora na sashin hanji, kuma xylitol na iya tsayayya da microbes wanda ke shafar lafiyar hakori. Tabbas, wannan “yana aiki” a cikin kyakkyawan shugabanci kawai idan an kiyaye ƙa'idodin da suka halatta sosai.
Duk da cewa yanar gizo cike take da bayanai game da mummunan tasirin analogues na sukari, kuma masana ilimin abinci mai kyau a cikin latsa masu haske suna ta magana akai game da illolin da maye gurbin sukari ke cikin allunan, babu tabbaci a hukumance daga ma'aikatun kiwon lafiya akan wannan al'amari . Akwai sakamakon karatu daban (wanda aka gudanar akasari akan beraye), wanda a kaikaice ke nuna rashin ingancin kwafin sukari na roba.
Misali, marubucin Kullum Yunwa?, Masanin ilimin endocrinologist a Makarantar Kiwon Lafiya ta Harvard, David Ludwig, ya ɗora alhakin maye gurbin sukari saboda gaskiyar cewa bayan wani ɗan lokaci, mutane sun daina jin daɗin daɗin abinci na halitta ('ya'yan itatuwa, berries, kayan lambu).
Ma'aikatan Jami'ar York sun yi imanin cewa ƙwayoyin cuta da ke zaune cikin hanjinmu ba za su iya sarrafa kayan ƙanshi na roba da kyau ba - a sakamakon haka, aikin yau da kullun na ɓangaren hanji zai iya rikicewa. Kuma FDA, duk da yaduwar stevia, ba ya la'akari da wannan maganin analog ɗin "mai lafiya". Musamman, gwaje-gwajen dakunan gwaje-gwaje a kan beraye sun nuna cewa a cikin adadi mai yawa, zai iya haifar da raguwar samar da maniyyi da kuma rashin haihuwa.
Kuma a ƙa'ida, jikinmu da kansa yana ba da alamun cewa ba ya son maye gurbin. Lokacin da suka shaku, ƙwayoyin dandano suna ba da alama - lokacin da zaƙi ya shiga cikin jiki, samar da insulin mai kaifi da ƙarfi zai fara. A wannan yanayin, matakin sukari ya saukad, kuma ba a ba da carbohydrates don ciki. A sakamakon haka, jiki ya tuna da wannan “tsumaggen” kuma lokaci na gaba yana samar da insulin mai yawa, kuma wannan yana haifar da ajiyar mai. Sabili da haka, cutarwar maye gurbin sukari na iya zama mahimmanci ga waɗanda ke neman zama siriri.
Wanene yake buƙatar maye gurbin sukari kuma yana yiwuwa ga lafiyayyen mutum
Akwai aƙalla dalilai uku da suka sa mutum ya yanke shawarar ba da sukari. Na farko, don dalilai na likita (alal misali, idan an gano ciwon sukari). Abu na biyu, saboda sha'awar rasa nauyi (kowa ya san cewa amfani da zaƙi ba kawai yana haifar da ci gaban caries ba, har ma yana haifar da ƙaruwar nauyin jiki). Abu na uku, waɗannan imani ne na rayuwa mai kyau (mutanen da suka hau kan hanyar rayuwa mai kyau sun san yadda sukari ke da ƙyama - ɗauki aƙalla gaskiyar cewa kawar da jarabar sukari ya fi wuya fiye da kawar da sha'awar wahala kwayoyi).
Wasu masana kimiyya suna da'awar cewa maye gurbin sukari na da illa ga mutane masu lafiya. Wasu kuma suna da tabbacin cewa analog ɗin analog na sikari a cikin kwayoyi masu yarda ba zai kawo lahani ga mutum ba tare da wata matsala ta lafiya ba. Mawuyacin halin da ake ciki ya ta'allaka ne da cewa 'yan ƙalilan daga cikinmu na iya yin alfahari da alama a cikin bayanan lafiya "cikakke lafiya"
Masu maye gurbin sukari suna da nau'ikan rikice-rikice masu yawa: daga tashin zuciya da tashin hankali na matsaloli kamar su ciwon sukari, cututtukan zuciya da saurin samun nauyi (ee, mai maye gurbin zai iya dankwafar da ikon mutum don kimanta zaƙin abinci - wannan shine babban cokali nawa na ana cin zaki a ciki).