Sugar yana daya daga cikin abubuwan da ke haifar da rikici a zamaninmu. Yayin da sukari a cikin nau'i ɗaya ko wani - fructose, glucose - ana samuwa a kusan dukkanin abinci, ciki har da hatsi da 'ya'yan itatuwa da kayan marmari, yanayin shine cewa sukari yana da gaye don tsawa. Kuma lallai idan aka samu farin suga da yawa a cikin tsantsar sifarsa da kuma kayan zaki, zai yi illa ga lafiya. Musamman yawan amfani da sukari na iya haifar da asarar calcium daga jiki.
Ba shi da ma'ana ga mutane masu lafiya su daina sukari gaba ɗaya, kuma yana da wuya cewa zai yi aiki - tunda, kuma, yana ƙunshe da mafi yawan samfuran a cikin nau'i ɗaya ko wata. Saboda haka, a cikin wannan labarin ba za mu yi magana game da ƙin yarda da sukari a matsayin wani abu ba, watau daga sucrose-fructose-glucose, kuma daga sukari a matsayin kayan abinci na masana'antu - wato, mai tsabta mai tsabta, wanda yawanci ana ƙara shi zuwa shayi, kofi. da shirye-shiryen gida.
A zamanin yau, an tabbatar da cewa farin sukari - wanda a da ake la'akari da shi ba tare da wani sharadi ba a matsayin mai amfani har ma da mahimmanci - yana da gefen duhu. Musamman amfani da shi yana da illa. Har ila yau, iyakance yawan amfani da fararen sukari a cikin tsufa - yana tayar da cholesterol a cikin tsofaffi, musamman ma wadanda ke da kiba. Amma “ƙuntatawa” baya nufin “ƙi”. Don haka, yana da amfani ga tsofaffi su rage yawan amfani da carbohydrates (ciki har da sukari) da kusan 20-25% daga al'ada ga mutane masu lafiya. Bugu da ƙari, wasu mutane suna ba da rahoton fashewar ayyuka da rashin tausayi lokacin cin abinci mai yawa na farin sukari a cikin abincinsu.
Sha'awar cin abinci mai kyau da kuma neman madadin sukari na yau da kullun yana girma, don haka za mu yi ƙoƙari mu gano irin nau'in sukari da maye gurbinsa. Bisa ga wannan, za mu iya zabar abinci mafi kyau ga kanmu. Za mu sami wanda ya cancanci maye gurbin farin sukari?
Iri-iri na sukari na halitta
Don fara da, bari mu tuna abin da masana'antu sugar kanta. Wannan na iya zama abin sha'awa ga waɗanda ke yin la'akari da canzawa daga farin sukari zuwa wasu ƙarin na halitta:
- Farin sukari: - yashi da - sukari mai ladabi. An sani cewa sukari a cikin aiwatar da yin "tsakanin" farin sukari yana ƙarƙashin maganin sinadaran: slaked lemun tsami, sulfur dioxide da carbonic acid. Ba ya jin daɗi sosai, ko?
- Sugar “cane” Brown: ana bi da ruwan 'ya'yan itacen sukari iri ɗaya tare da lemun tsami (don kare mabukaci daga gubobi da ke cikin ruwan 'ya'yan itace), amma game da shi ke nan. Wannan danyen sukari ne (sukari "kasa-kasa"), wanda (wani lokaci ana sayar da shi gauraye da fararen sukari na yau da kullun) masu ba da shawarar salon rayuwa galibi suna cin su - kodayake. Yana da ɗanɗano mai ƙoshin abinci da sinadarai. Ba shi da sauƙi a sami ainihin sukari na "launin ruwan kasa" akan siyarwa a cikin ƙasarmu, sau da yawa ana karya (doka ba ta hana wannan ba). Kuma ta hanyar, ba kayan abinci ba ne, saboda. Ruwan gwangwani har yanzu ana pasteurized, yana kashe ƙwayoyin cuta masu cutarwa - da enzymes.
- Sugar da aka samu daga beets na sukari shima “matattu” ne, samfuri mai ladabi sosai, mai zafi zuwa kusan 60 ° C (pasteurization) kuma ana bi da shi tare da lemun tsami da carbonic acid. Idan ba tare da wannan ba, samar da sukari a cikin nau'in da muka saba da shi ba zai yiwu ba.
- Maple sugar (da syrup) wani zaɓi ne na halitta dan kadan saboda ruwan 'ya'yan itace na daya daga cikin nau'in "sukari" guda uku na itacen maple ("baƙar fata", "ja" ko "sukari" maple) ana tafasa shi kawai zuwa daidaiton da ake so. . Irin wannan sukari wani lokaci ana kiransa da "Sugar Indiyawan Amurka". bisa ga al'ada sun dafa shi. A kwanakin nan, sukarin maple ya shahara a Kanada da Arewa maso Gabashin Amurka, amma yana da wuya a ƙasarmu. Gargaɗi: Wannan ba ɗanyen kayan abinci bane.
- Dabino sugar (jagre) ana hakowa a Asiya: incl. a Indiya, Sri Lanka, Maldives - daga ruwan 'ya'yan itace na furen furanni na nau'in dabino da dama. Mafi sau da yawa ita ce dabino kwakwa, don haka ana kiran wannan sukari a wasu lokuta "kwakwa" (wanda ainihin abu ɗaya ne, amma yana jin daɗi sosai). Kowane dabino yana ba da sukari har kilogiram 250 a kowace shekara, yayin da bishiyar ba ta lalacewa. Ta haka ne wani nau'in madadin ɗa'a. Hakanan ana samun sukarin dabino ta hanyar ƙawance.
- Akwai wasu nau'ikan sukari: sorghum (wanda ya shahara a Amurka), da sauransu.
Chemical sweeteners
Idan saboda wasu dalilai (da likitoci!) Ba ku so ku cinye sukari "na yau da kullun", to dole ne ku juya zuwa masu zaki. Su na halitta ne kuma na roba (sunadarai), wanda kuma ake kira "masu zaƙi na wucin gadi". Masu zaki suna da daɗi (wani lokaci sun fi sukari kanta!) Kuma sau da yawa ƙananan adadin kuzari fiye da sukari "na yau da kullun". Wannan yana da kyau ga waɗanda suke rasa nauyi kuma ba su da kyau sosai, alal misali, ga 'yan wasa waɗanda, akasin haka, "abokai" tare da adadin kuzari - saboda haka, sukari yana cikin kusan dukkanin abubuwan sha na wasanni. A hanyar, ɗaukar shi ko da a cikin wasanni yana da wuyar barata, har ma fiye da haka a matsayin wani ɓangare na cikakken abinci.
Masu zaƙi waɗanda suka fi sukari zaƙi sun shahara. 7 ne kawai daga cikinsu aka yarda a cikin ƙasashe masu tasowa, kamar Amurka:
- Stevia (za mu yi magana game da shi a kasa);
- Aspartame (wanda FDA ta Amurka ta amince da shi a matsayin mai aminci, amma an yi la'akari da shi "" bisa ga sakamakon -);
- ;
- (E961);
- Ace-K Nutrinova (, E950);
- Saccharin (!);
- .
Dandano waɗannan abubuwa ba koyaushe daidai yake da na sukari ba - watau, wani lokacin, a fili “sinadarai”, don haka da wuya ana cinye su a cikin tsari mai tsabta ko a cikin abubuwan sha da aka saba, galibi a cikin abubuwan sha na carbonated, sweets, da sauransu. ana iya sarrafawa.
Daga cikin abubuwan zaki waɗanda suke kama da zaƙi da sukari, sorbitol (E420) da xylitol (E967) sun shahara. Wadannan abubuwa suna kasancewa a cikin wasu berries da 'ya'yan itatuwa a cikin wani adadi maras dacewa don hakar masana'antu, wanda wani lokaci ya zama hujja don ba gaba ɗaya tallace-tallace na gaskiya ba. Amma ana samun su ta hanyar masana'antu - ta hanyar sinadarai - ta. Xylitol yana da ƙananan glycemic index (7 yana da ƙasa sosai, idan aka kwatanta da 100 don glucose mai tsabta!), Don haka wani lokaci ana inganta shi azaman "abokai" ko ma "lafiya" ga masu ciwon sukari, wanda, a fili, ba gaskiya bane. Kuma a nan akwai wata hujja, wanda aka rera a cikin talla: cewa idan kun yi taunawa tare da xylitol, to "za a dawo da ma'auni na alkaline a cikin baki - wannan gaskiya ce. (Ko da yake batu shine kawai cewa ƙara yawan salivation yana rage acidity). Amma a gaba ɗaya, amfanin xylitol yana da ƙanƙanta sosai, kuma a cikin 2015 masana kimiyya na Amurka cewa xylitol ba ya da wani tasiri mai mahimmanci akan enamel hakori kwata-kwata kuma baya shafar magani da rigakafin caries.
Wani sanannen abin zaƙi - (E954) - ƙari ne na sinadarai, sau 300 ya fi sukari daɗi, kuma ba shi da kuzari (abinci) darajar kwata-kwata, an fitar da shi gaba ɗaya a cikin fitsari (kamar neotame, da acesulfame, da advantam). Abin da ya dace shi ne dandano mai dadi. Ana amfani da Saccharin wani lokaci a cikin ciwon sukari, maimakon sukari, don ba da dandano na yau da kullun ga abubuwan sha da abinci. Saccharin yana da illa ga narkewa, amma abin da ake zarginsa da "kayan ciwon daji", da kuskure "an gano" a yayin gwaje-gwaje masu ban mamaki a kan rodents a cikin 1960s, yanzu kimiyya ta musanta. Mutane masu lafiya sun fi fifita farin sukari na yau da kullun zuwa saccharin.
Kamar yadda kake gani, gabaɗaya, tare da "sunadarai", wanda da alama an tsara shi don maye gurbin sukari "mai cutarwa", ba duk abin da yake rosy ba! Amincin wasu daga cikin waɗannan abubuwan zaki yana da shakka, kodayake sun yarda da fasaha (har zuwa yau!). Karatu kawai.
Na halitta sweeteners
Kalmar "na halitta" ana amfani da ita sosai wajen talla, kodayake yanayi yana cike da "100% na halitta", "mai cin ganyayyaki 100%" har ma da "kwayoyin halitta"! Gaskiyar ita ce, madadin halitta zuwa farin sukari ba koyaushe lafiya ba ne.
- Fructose, wanda aka tallata sosai a cikin 1990s azaman samfurin lafiya, kuma. Bugu da ƙari, wasu mutane suna fama da rashin haƙuri na fructose (duka 'ya'yan itatuwa da busassun 'ya'yan itatuwa suna shanyewa da su). A ƙarshe, cin fructose gabaɗaya yana da alaƙa da haɗarin kiba, hauhawar jini da ... ciwon sukari. Haka lamarin yake a lokacin da “abin da suka yi yaƙi dominsa, suka shiga cikin wancan”?
- – kayan zaki da ke samun karbuwa a kwanakin nan – shi ma bai yi nisa da sukari ba ta fuskar lafiya. Stevia galibi yana da sha'awa a matsayin wani ɓangare na rage cin abinci mai ƙarancin carbohydrate da ƙarancin sukari (mai ciwon sukari), kuma ana amfani dashi a cikin kula da kiba na asibiti da hauhawar jini. Yana da kyau a lura da abubuwa biyu. 1) Stevia tana da tarihin soyayya (talla) na amfani da Indiyawan Guarani - ƴan asalin ƙasar Brazil da Paraguay. Haka abin yake, amma… suma wadannan kabilun suna da munanan halaye, gami da cin naman mutane! – don haka abincin su yana da wahala a iya kwatanta su. Af, kabilar Guarani sun yi amfani da shuka - wani bangare na wasu abubuwan sha na wasanni da "superfood". 2) A wasu gwaje-gwaje a kan berayen, cin abinci na stevia syrup na tsawon watanni 2 ya haifar da ruwa na seminal ta 60% (!): Wani lokaci don ba'a mai daɗi, har sai ya taɓa ku ko mijinki ... (a kan rodents an hana wannan.) Wataƙila Ba a yi cikakken nazarin tasirin stevia ba har zuwa yau.
- Kwakwa (dabino) sugar - wanda ya cancanta a yi la'akari da "super star a tsakiyar abin kunya na jama'a", saboda. nasa . Gaskiyar ita ce, lokacin da ya maye gurbin sukari na yau da kullun, Amurka da Yammacin Turai gabaɗaya suna jin daɗin amfani da “sukari na kwakwa” yawanci ya wuce al'ada, kuma a sakamakon haka, mutum yana karɓar dukkan “bouquet” na abubuwan cutarwa… na talakawa sugar! "Amfanin lafiya" na sukari na kwakwa, gami da abubuwan da ke cikin sinadirai masu gina jiki (a zahiri!), Babu kunya a cikin talla. Kuma mafi mahimmanci, "sukari na kwakwa" ba shi da alaƙa da kwakwa! Wannan, a zahiri, farin sukari iri ɗaya ne, kawai… samu daga ruwan dabino.
- Agave syrup yana da daɗi fiye da sukari kuma gabaɗaya yana da kyau ga kowa… sai dai wannan, babu fa'ida akan sukari na yau da kullun! Wasu masana abinci mai gina jiki sun nuna cewa syrup agave ya tafi "cikakken zagayowar" daga abin sha'awar duniya zuwa la'antar masu gina jiki. Agave syrup ne sau 1.5 zaki fiye da sukari da kuma 30% karin adadin kuzari. Ba a tabbatar da ma'anar glycemic ɗin sa daidai ba, kodayake ana ɗaukarsa ƙasa (kuma ana tallata shi a cikin kunshin). Ko da yake ana tallata syrup agave a matsayin samfurin "na halitta", babu wani abu na halitta a ciki: shine ƙarshen samfurin tsari na hadaddun sinadarai na kayan aiki na halitta. A ƙarshe, agave syrup ya ƙunshi ƙarin - "wanda" sukari yanzu sau da yawa a zahiri ana tsawata - fiye da arha kuma ana amfani da shi sosai a masana'antar abinci (HFCS)… Gabaɗaya, agave syrup, a zahiri, ba shi da muni kuma bai fi sukari ba…. Shahararren masanin abinci mai gina jiki na Amurka Dr.
Me za ayi?! Me za a zaɓa idan ba sukari ba? Anan akwai hanyoyi guda 3 masu yuwuwa waɗanda da alama sune mafi aminci - bisa ga bayanai daga buɗaɗɗen maɓuɓɓuka. Ba cikakke ba ne, amma jimlar “pluss” da “minuses” sun ci nasara:
1. Amai – mai karfi alerji. Kuma zumar dabi'a ta fi magani fiye da abinci (tuna da abun ciki na sukari na 23%). Amma idan ba ku da rashin lafiyar zuma da sauran kayan kudan zuma, wannan shine ɗayan mafi kyawun "masu maye gurbin sukari" (a cikin ma'ana mafi girma). Dole ne kawai a yi la'akari da cewa, tare da duk abin da ya dace da kayan abinci mai mahimmanci, zuma mai kyau da zuma "daga mai kula da kudan zuma" (wanda bai wuce sarrafawa da takaddun shaida ba - wanda ke nufin cewa bazai dace da GOST ba!) Shin ma fiye da haka. mai haɗari don ɗauka fiye da yadda ake kula da zafi: kamar, ka ce, , ɗanyen madara daga saniya ba ka saba da… Yara da manya masu hankali su sayi zuma daga sanannen sanannen sanannen alama (ciki har da, misali, “D' arbo" (Jamus), "Dana" (Denmark), "Jarumi" (Switzerland)) - a cikin kowane kantin sayar da abinci na kiwon lafiya. Idan ba a iyakance ku ba a cikin kuɗi, salon a ƙasashen waje shine zuma Mānuka: ana danganta wasu kaddarorin na musamman zuwa gare ta. Abin takaici, irin wannan nau'in zuma sau da yawa ana yin jabu, don haka yana da kyau a nemi takardar shaidar inganci kafin yin oda. Ba a ba da shawarar zuma ga masu nau'in Vata (a cewar Ayurveda). .
2. Stevia syrup (idan ba ku ji tsoron wannan labari mai ban mamaki game da haihuwa na bera-boys!), Agave syrup ko samfurin gida - Urushalima artichoke syrup. Yin la'akari da bayanan da ke Intanet, wannan shine ... wani nau'in analogue na agave nectar, ko, a zahiri, an kwatanta shi azaman "samfurin abinci mai lafiya".
3. .. Kuma, ba shakka, sauran busassun 'ya'yan itatuwa masu dadi. Ana iya amfani da shi azaman mai zaki a cikin santsi, a ci tare da shayi, kofi, da sauran abubuwan sha idan kun saba shan su da sukari. Dole ne kawai mutum ya yi la'akari da cewa kowane, har ma da inganci, busassun 'ya'yan itace kuma suna da dukiyoyi masu amfani da masu illa.
A ƙarshe, babu wanda ya damu don iyakance amfani da ingantaccen sahara – don gujewa illar kayan zaki a jiki. A ƙarshe, yawan amfani da sukari ne ke cutar da shi, sukari da kansa ba "guba" ba ne, wanda, yin la'akari da wasu bayanan kimiyya, su ne masu zaki.