Shin da gaske sukari yayi kyau ga jikin dan adam?

Sugar shine samfurin da ake buƙata wanda yake kasancewa koyaushe a cikin abincinmu. Cin shi, muna tambayar kanmu tambayar - menene amfanin sukari ga mutum, kuma menene cutarwarsa? Sugar shine carbohydrate, yana da mahimmanci don cikakken aiki na jiki. Mai samar da makamashi ne, mai motsa motsawar mahaifa wanda ke hana samuwar thrombosis da amosanin gabbai, yana tallafawa aikin hanta da saifa.

Sugar, wanda ke shiga cikin jiki a cikin nau'ikan 'ya'yan itatuwa da kayan marmari, kuma ba a cikin samfurin masana'antu ba, zai kawo ƙarin fa'idodi. . Abubuwan carbohydrate na halitta - glucose, yana da sauƙin ɗauka kuma yana ba mu ƙarfin rai, amma har ma da glucose zai zama mai cutarwa idan an cinye shi cikin iyakokin marasa hankali.

Sugar: abun da ke ciki, kalori, iri

Manyan sukari na yau da kullun, wanda muke gani a kan teburinmu, ana kuma kiranta sucrose. Sucrose abu ne mai hadaddun abubuwa wanda wasu kwayoyin halitta biyu masu sauki suka samar - fructose da glucose.

Sau ɗaya a cikin tsarin narkewa, aiwatar da rarrabuwa na nasara cikin abubuwan zai fara - monosugar. Molecules na monosaccharides, suna shiga cikin jini, suna haɓaka matakin sukari, kuma ana aika su cikin kowane ƙwayoyin gabobin jikin mutum da tsarin jijiyoyin jiki. Wadannan matakai suna ci gaba.

Babban aikin samar da makamashi shine glucose. Shi, ko kuma aiwatar da rarrabuwa, yana sake cika farashin "man" ɗin jikin mutum kusan 90%.

1. Glucose - carbohydrate, wanda shine ɗayan kowane sukari. Insulin na hormone, wanda aka samar a cikin farji, shine yake daukar nauyinsa. Lokacin da wadataccen carbohydrates ya wuce adadin da ake buƙata, samuwar adadin adon mai. Abincin glucose yakamata yayi daidai da asarar jiki. Graaya daga cikin gram na glucose ya ƙunshi 3.4 kcal.
2. Fructose - monosaccharide, wanda kuma shine tushen samar da makamashi, amma kasancewar sa a jiki baya haifar da sakin makamashi nan da nan - rushewa da haɓaka mai mahimmanci. Fructose, tare da adadin kuzari na 400 kcal a kowace gram na 100 na samfurin, yana da ƙarancin glycemic index. Amfanin fructose, idan aka yi amfani dashi maimakon sukari, a cikin rashin isowar insulin mai ƙarfi da kuma daidaita matakan sukari na jini sune abubuwanda ke haifar da lahani ga jiki.
3. Milk Sugar - Lactose . Kwayoyin wannan abun sun hada da glucose da galactose. Don wannan tsarin, ya kasance ga rukuni na disaccharides. Don inganta lalacewar lactose, ana buƙatar enzyme lactase. Ya kasance a cikin jikin jariri, kuma tare da shekaru, abun ciki yana raguwa da alama. A cikin tsofaffi, akwai rashin haƙuri na madara - alama ce ta ƙaramin matakin enzyme lactase.
4. Rawan sugar - ba a bayyana ba, ba a tsare ba. Microelements da ke kunshe a lu'ulu'u suna ba shi launi. Yin amfani da sukari na abinci shine kasancewar tsarin sa na abubuwa na potassium, alli, ƙarfe da jan ƙarfe. Amma, kamar yadda bincike ya nuna, abun cikin su yana ƙanana kuma ba su da tasiri sosai kan ingancin samfurin. Calorie abun ciki na samfurin shine 380 kcal a kowace gram 100. Cane sukari na iya haifar da lahani saboda yawan adadin kuzari, kuma amfaninsa a gaban abubuwan da aka gano suna da sakaci.
5. An yi imani da cewa kwakwa na sukari yana kawo fa'idodi ga jiki fiye da rake. Samfurin ya ƙunshi abubuwa masu mahimmanci da bitamin B, waɗanda ke ba da gudummawa ga shan ƙwayoyin carbohydrates. Fa'idodin sukari mai kwakwa a cikin abubuwan da ke tattare da abubuwa masu mahimmanci, da lahani a cikin nauyin carbohydrate mai yawa, musamman ga marasa lafiya da masu ciwon sukari. Rashin lalata bitamin B1 da B6 yayin gyaran yana kawo cikas ga aikin rarrabe ƙwayar kwakwa. Kada ku cutar da wannan samfurin, zai iya cutar da ƙwaƙwalwar zuciya da aikin kwakwalwa, yana haifar da karancin ruwa.

Amfanin da cutarwa na sugars an ƙaddara su bisa ga ƙashin amfanin su. Mai da hankali kan abubuwan da adadin kuzari da abubuwan da aka gano basu da ƙima, abun cikin su shine dangi. A wannan yanayin, fifiko yakamata a bawa daidaitattun polysaccharides na halitta, mafi aminci da amfani.

Tabbatattun fa'idodin sukari ga jikin mutum

Amfanin sukari hujja ce ta kimiyya. Kwandon da aka saba da sukari mai sakewa ko wani teaspoon na sucrose, a ma'anar al'ada, disaccharide ya ƙunshi glucose da fructose. A zahiri, sucrose abu ne mai sinadarai na hadaddun tsari, wanda ya hada da gungun manyan kwayoyin nauyin jiki - barasa, sunadarai, fats da amino acid.

Abubuwa masu mahimmanci ga jikin ɗan adam, abun da ke ciki wanda ke ƙayyade fa'idodi da lahanin sugars - glucose, fructose, lactose da sauran abubuwan haɗin jiki na sugars na halitta, rashin wadatar wanda ke rushe jikin mutum.

1. Yana daidaita wurare dabam dabam.
2. Yana ba da fatawar jijiyoyin jiki.
3. Theara yawan yiwuwar tasirin ƙwaƙwalwar ƙwaƙwalwar mahaifa da ƙwaƙwalwar jini.
4. Kayyade yanayin gidajen abinci.
5. A hanta da baƙin ciki wahala.

Tare da rashin isasshen abinci na carbohydrates, abubuwan da ke cikin jikin ketone a cikin jini yana tashi sosai, wanda ke nuna cin zarafin metabolism a cikin jiki. Fats fara amfani dashi azaman mai, tare da sakin samfuran lalata, ketones, cikin jini da fitsari. Wadannan acid sun cutar da tsarin jijiyoyi, suna hana mutum jiki da tunani.

Yawan sukari a kullum - Wannan shine duk sukari da aka samo a cikin abincin da ke cikin abincinmu na yau da kullun. Ya kamata a ba da fifiko ga sukari, mai sauƙi mai narkewa, wanda zai sake mamaye jiki da makamashi, bitamin da abubuwa masu amfani.

Sharhin Masanin:

"Kamar yadda ka sani, sukari '' fararen mutuwa ne '' ko kuma kamar yadda ake kiransa" guba mai daɗi ". Kuma kamar yadda suke faɗi: "Duk wani guba yana da amfani a cikin ƙananan allurai" kuma baza ku yarda da shi ba, amma sukari baya banda.

Fa'idodin sukari suna da ƙasa da lahani, amma har yanzu shine:

• sukari yana tabbatar da aiki na kwakwalwa na yau da kullun,
• yana ƙaruwa da inganci
• haɓaka (masoya masu son giya sun san cewa sun ci alewa ko cakulan kuma komai yana da kyau, duk abin da kamar ba launin toka bane),
• sukari yana da amfani sosai ga hanta da saifa (glucose ya zama katanga tsakanin hanta da gubobi)
• karancin sukari a cikin jiki na iya haifar da tsananin damuwa, bacin rai da matsanancin ciwon kai,
• masu son kayan kwalliya ba sa fama da cututtukan arthritis da amosanin gabbai.

Da kyau, wannan baya nufin cewa kuna buƙatar fara cin sukari nan da nan a cikin kilo!

Dole ne a sami ma'auni a cikin komai!

Akwai wata sanarwa cewa tsarin sukari a kowace rana shine lemon 10, amma na yi saurin lura cewa yanzu an kara sukari ga duk samfuran har ma kifi mai gishiri, don haka ba tare da tsattsauran ra'ayi ba, saboda akwai cutarwa da yawa daga sukari, kamar yadda na ce, fiye da kyau.

Musamman kuna buƙatar yin hankali tare da pampering mai dadi, idan har akwai matsalolin kiwon lafiya, tabbas ciwon sukari mellitus, a nan sukari al'ada ne!

Kuma, hakika, kar ku manta cewa yawan wuce kima na Sweets yana haifar da:

• ga matsaloli da jijiyoyin jini,
• kiba
• lowers rigakafi (yara sau da yawa yin rashin lafiya bayan hutu, alal misali, Sabuwar Shekara, saboda yawanci Sweets kuma nan da nan),
• tasowa caries, leaches alli.

Haɓaka abubuwan rigakafin amfanin sukari na iya ci gaba da ci gaba.

Sabili da haka, a cikin duk abin da kuke buƙatar sanin ma'auni!

Ku ci daidai kuma ku zama lafiya! ”

Nadezhda Primochkina, masanin lafiyan abinci, Saratov

Nawa zaka sha don kar ka cutar da lafiyar ka?

Don sukari ya zama mai amfani kuma ba mai cutarwa ba, yana da mahimmanci a lura da yadda ake amfani da shi, wanda masana kimiyya suka ƙaddara a 50 g. Wannan ya fi rikitarwa fiye da yadda ake tsammani. Kuna iya gano yadda samfurin yake a cikin teaspoon kuma ku ƙayyade matsayin ku, amma har yanzu akwai sukari da ke ɓoye. Ana samo shi a samfura daban-daban kuma yana da matukar wuya a sarrafa adadi.

Kayan lambu, kwayoyi, hatsi da 'ya'yan itatuwa sune tushen asalin halitta, mai kyau na nasara. Suna da mahimmanci don lafiyar jikin mu kuma suna samar mana da glucose mai mahimmanci. Gwanin masana'antu da samfuran da ke dauke dashi wani lokaci suna cutar da kyau fiye da kyau. Yana da mahimmanci a bincika abubuwan haɗin irin waɗannan samfuran. Kwatanta abin da ke cikin kalori tare da kowane ɗayan monosaccharides, zaku iya ƙayyade matakin amfani da ƙimar amfani da samfurin da aka ƙaddara.

Amfani da sukari don cikakken ci gaban yaro

Ana nuna yara ta hanyar yawan motsa jiki. Carbohydrates wajibi ne ga yara a matsayin tushen kuzari. Amma amfani da sukari don ci gaban yaro ba wannan ba ne kawai.

1. Tsarin kewaya.
2. Na rigakafi
3. Mucous membranes.
4. Fata mai shiga tsakani
5. Hankali

Salts na ma'adanai waɗanda ke yin nasara a cikin: alli, potassium, jan ƙarfe, baƙin ƙarfe.

• Levelsarancin matakan haemoglobin a cikin jini.
• Rashin kariya.
• Arrhythmias na zuciya.
• Rashin lafiyar glandon thyroid.
• Cutar amai da gudawa
• Rashin ci.
• Rashin tsayi.

Yaron har zuwa shekara ɗaya ya kamata ya karɓi 40% na abinci na carbohydrate a cikin abincin yau da kullun. Bugu da ari, sinadarin abincinsa ya tashi zuwa kashi 60%. Game da 400 g na kayan lambu da 'ya'yan itatuwa daban-daban, a matsayin tushen monosaccharides, ya kamata a saka shi cikin abincin yau da kullun na yaro .

Shin zan iya amfani da abubuwa ne?

Rayuwar ɗan adam tana buƙatar babban kashe kuzari na kuzari. Sauya su da rashin kawo kayan gajiya shine mulkin rayuwa mai lafiya. Yin watsi da sukari na halitta gabaɗaya da canzawa zuwa maye shine yanke shawara ba daidai ba. Irin wannan zaɓin na iya haifar da lahani ga lafiyar.

1. Matakan sukari na jini.
2. Glucose a cikin sel.
3. Acetylcholine - abubuwa masu daukar nauyin manyan ayyukan kwakwalwa.
4. Matsayin gamma-aminobutyric acid - abu mai daukar nauyin matakan makamashi na kwakwalwa.

Akwai jerin da aka yarda da samarwa da siyarwa na maye gurbin maye gurbin: cyclamate, sucralose, aspartame, acesulfame.

An hana wasu maye gurbin sukari na halitta a Yammacin Turai da Amurka. Mata masu juna biyu da yara ‘yan ƙasa da shekara goma, ya fi kyau mu guji cin mushe.

Tabletan ƙaramin ƙwaƙwalwar zaki ba zai cutar da mutum lafiya ba. Amma idan ka kula da lafiyar ka da gaskiya, to yakamata ka ci abinci mara amfani.

Wanene ke haɓaka sukari don dalilai na kiwon lafiya?

Yin amfani da sucrose a cikin matsakaicin amfanirsa. Kayan yau da kullun na wannan samfurin shine 50-60 g. Wannan yana nufin duk sukari da ke shiga cikin jiki yayin rana. Surplus na iya haifar da mummunar matsalolin kiwon lafiya, har da rashi, wanda dole ne a magance tsada da tsada.

An tabbatar da shi a gwaji cewa sukari ke haifar da yawancin cututtukan cututtukan fata. . Akwai nau'ikan mutane waɗanda waɗansunsu suke takama da su, ko amfanin sa mai iyaka ne.

• Ciwon sukari
• Babban cholesterol.
• Cututtuka na tsarin zuciya.
• Kiba
• Cutar gallstone.
• Psoriasis
• Cutar Al'aura
• Damuwa
• Diathesis.

Ga marasa lafiya da ciwon sukari, yawan sukari mai yawa yana da mutuƙar mutuwa. . Matsakaicin matakin insulin na hormone yana jagorantar waɗannan marasa lafiya zuwa hyperglycemia - wani babban matakin glucose a cikin jini. Estanƙƙun ƙetarewar daidaitattun halaye na irin wannan marasa lafiya suna da haɗari sosai.

Idan yawanci zaka fitar da jin yunwar tare da kowane irin kayan lefe, za a daina samar da leptin din a jiki. Shi ke da alhaki na farawa na cikakkiyar nutsuwa. Rashin leptin a cikin jiki shine yunwar kullun, wanda ke haifar da yawan tashin hankali, ƙoshin abinci da kiba.

Abincin da ya dace shine cin abinci na halitta. . Sanadarin ruwan jiki na dabi'un da ke dauke da carbohydrates mai sauri zai kara karfi, zai tserar da kai daga bacin rai, da kuma kara yawan aikin ka. Sunadarai, fats da fiber, abubuwa masu ratsa jiki na carbohydrates na jiki, za su fahimta da dawo da jiki bayan rashin lafiya, a lokacin dawo da kuma samar da kariya ta rigakafi ga kowace rana. Yin amfani da sukari na yau da kullun shine mahimmancin ƙarfi da ƙarfi ga kowace rana.

Ba duk sugars iri ɗaya bane

Man sukari yafi farin farin da kika sanya a cikin kofi. (Wannan shi ne sucrose.)

A cikin ilimin ilimin halittu, sukari shine monosaccharide ko disaccharide (“saccharides” wani suna ne na “carbohydrates”).

• Monosaccharide - Sugar mai sauki
• Disaccharide - sukari wanda ya ƙunshi monosaccharides biyu
• Oligosaccharide ya ƙunshi sau 2 zuwa 10 na sukari mai sauƙi
• Polysaccharide yana kunshe da sukari sau biyu ko fiye (300 zuwa 1000 na kwayoyin glucose a cikin sitaci)

A takaice, duk carbohydrates suna dauke da sukari guda. Idan muka koma ga misalin sucrose, ko sukari tebur, wannan a zahiri disaccharide ne daga sugars, glucose da fructose.

A halin yanzu, sitaci, fiber na kayan abinci, cellulose sune polysaccharides. Kuma idan ya rigaya, to ya tafi: fiber - wanda yawancin mutane suka sani a matsayin kyakkyawar bangaren - shima nau'in sukari ne.

Daga cikin abubuwa ukun nan, zamu iya narke sitaci ne kawai, wanda ya kunshi glucose. Wataƙila kun ji sunan "hadaddun carbohydrates" ko "jinkirin carbohydrates," sitaci yana nufin waɗannan. An kira su jinkirin saboda jiki yana buƙatar lokaci don karya su zuwa cikin sukari mutum (musamman, glucose, "matakin sukari jini").

Saboda haka, ra'ayin rage cin abinci gaba daya “babu sukari kyauta” yana nufin barin yawancin abinci mai lafiya gaba daya. Tabbas, zaku iya rayuwa ba tare da sukari ba ko da carbohydrates. amma kawai saboda jikinka zai iya yin amfani da glucose din da yake buƙata daga mayukan kitse da amino acid.

Wannan saboda jikinka yana buƙatar sukari. Ana buƙatar glucose a matsayin mai don waɗannan mahimman ayyukan kamar ayyukan tsarin juyayi ko kwakwalwa. (Haka ne, kwakwalwarka tana aiki ba kawai saboda glucose ba, amma tana buƙatar hakan, yana kuma taimakawa hulɗa tsakanin sel.)

Kuma mafi mahimmanci: akwai yawancin abinci masu cikakken lafiya waɗanda ke ɗauke da sukari (duba ƙasa). Duk wani abincin da baya da sukari wanda yake buƙatar duk waɗannan abincin da za'a zubar dashi ba za'a iya ɗaukarsa abin dogara bane, daidai ne? Kuma wannan shine batun: duk wani abu mai wuce gona da iri yakan kasance kuskure, gami da bayanin da aka kada "kada ku ci wani sukari."

Jerin abubuwan zartarwa wadanda basa cutarwa

Kada ku bar ƙiren ƙarya ya ba ku tsoro. Duk samfuran samfuran daga wannan jerin suna da lafiya - sai dai ba shakka kun kwashe su a cikin buloli, ko ku zuba su a cikin syrup. Kuma a, kowane ɗayansu ya ƙunshi sukari. Koda a Kale.

'Ya'yan itãcen marmari:

• A apples
• Avocado
• Ayaba
• Blackberry
• Cantaloupe
• Cherries
• Cranberries
• Kwanaki
• Figs
• Inabi
• Inabi
• Cantaloupe
• Lemun tsami
• Lemun tsami
• Mango
• Manya
• Pears

Kayan lambu:

• Artichokes
• Bishiyar asparagus
• Beetroot
• Bell barkono
• Kabeji
• Karas
• Farin kabeji
• Seleri
• Brussels tsiro
• Kale
• Masara
• Dankali
• Kwairo
• Letas
• Cak kabeji
• Namomin kaza
• Ganye
• Sunkuyar da kai
• Alayyafo

Starches:

• Wake
• Gurasar alkama mai hatsi (wanda aka yi ba tare da ƙari ba sukari)
• Couscous
• Lentils
• Oatmeal
• Faski
• Peas
• Harshen Quinoa
• Dankali mai dadi
• Dankali
• Suman
• Squash
• Pea kwasfan fiska
• Turnip

Abun ciye-ciye:

• Dukkanin hatsi
• Naman da aka bushe (bincika ba tare da ƙara sukari ba)
• Kirki
• Gine-ginen protein (bincika cewa sukari ba shine farkon a cikin abun da ke ciki ba)
• Da wuri

Giya:

• Kawa
• Abincin Coke
• Abincin kayan lambu (daga foda)
• Milk
• Shayi
• Ruwa

Sauran:

• Gyada mai (ba'a kara sukari ba)
• Kwayoyi
• Yogurt ba tare da ƙari ba

Amsar tambayar: shin sukari yana da illa?

Kamar yadda yake da mafi yawan abubuwa a rayuwa, lahani ya dogara da ka'idodi.

Kamar yadda aka riga aka ambata, jikinka yana buƙatar ingantaccen sukari, mara kyau sosai wanda zai haifar da wasu daga cikinsu, koda kuwa ka cire duk carbohydrates daga abincinka.

Amma yawan shan sukari mai yawa yana haifar da nau'in ciwon sukari na II da kiba (kodayake zaku sami isasshen abinci daga yawan motsa jiki, koda kuwa ba ku cin abinci mai yawa da carbohydrates). Yawan wucewar sukari yana haifar da karuwa da yawan ƙarshen samfuran glycation, kuma sakamakon lalacewar fata da haɗarin mafi girma na cutar kansa da cututtukan zuciya.

Saboda wannan ne ƙara sukari na iya zama da haɗari, kuma ba saboda yana “haifar da jaraba kamar cocaine ba” (yana iya zama mai jaraba, amma ba mai ƙarfi kamar cocaine ko jaraba ga abinci). Haƙiƙar haɗarin sukari ba shine cewa suna murmurewa ba. A cikin gram 1 na sukari, akwai kuma adadin kuzari 4 kawai. Kuma daga adadin kuzari 4 ba za ku sami mai ba. Koyaya, zaku iya hadiye sukari mai yawa kuma ba ku cika jin daɗi. Kuma kuna ci kaɗan. sannan wasu kuma. sannan kuma. sannan ka fahimci cewa akwatin kuki fanko ne, amma har yanzu yunwar tana nan.

Tare da kara sugars mai sauqi don zuwa nesa. Wannan magana gaskiya ce ga kowannensu, komai girman sunan sa. Misali, “rawan sukari” yafi amfanuwa da sauran hanyoyin samar da maye, duk da cewa dabi'a ce ta zahiri. Da bambanci, masara ta masara ta fructose mai yawan saƙar fata (yawanci 55% fructose da glucose 45%) ba ta da mummunar girma daga sucrose (50% fructose, 50% glucose).

Musamman insidious sugars a cikin ruwa tsari. Kuna iya sha da sha, kuma ku sha su a cikin mai yawa, mai daidaita a cikin adadin kuzari zuwa cin abinci na 5, kuma ku kasance da yunwa. Wataƙila wannan ba abin mamaki bane cewa shayarwa masu laushi suna da alaƙa da cutar fitsari na yanzu. Har zuwa yau, soda da coola suna da kashi 34.4% na adadin sukari da tsofaffi da yara ke ci a cikin Amurka, kuma sune asalin tushensa a cikin abincin matsakaicin ɗan Amurka.

A wannan batun, ruwan 'ya'yan itace ba zaɓi ne na lafiya ba. A zahiri, suna iya zama mafi muni. Me yasa? Saboda sukari da ke cikin ruwan 'ya'yan itace shine fructose, wanda zai iya yin matsin lamba akan hanta (hanta ne kadai zai iya sarrafa fructose cikin yawanci ba bisa kaida ba). Bayanan yanzu kuma suna nuna cewa cinye fructose yana haifar da samun ƙarin nauyi fiye da glucose.

Amma wannan magana ba gaskiya ba ce ga sukari da aka samo a cikin kayan lambu da 'ya'yan itatuwa. A zahiri, wajibi ne a fayyace hakan yau:

Ba kamar ruwan 'ya'yan itace ba,' ya'yan itãcen marmari duka suna gamsar da yunwar. Apples, kodayake suna da wahala, sukari ne 10%. da kashi 85% na ruwa, wanda shine dalilin da ya sa yake da wahala a ci yawancinsu. Bugu da kari, binciken da aka yi kwanan nan sun ba da shawarar cewa 'ya'yan itatuwa na iya taimakawa wajen sarrafa sukari na jini.

Akwai sha daya na “sukari” wanda baya kawo barazanar iri ɗaya: madara. Yayinda madara ta ƙunshi sukari (lactose, glucose disaccharide da galactose), abubuwan da ke ciki sun fi ƙasa da ruwan 'ya'yan itace, ƙari, madara ma tana ɗauke da furotin da mai. A lokacin da aka ɗauki fats makiya, an ɗauki ƙaramin madara da lafiya fiye da madara baki ɗaya, amma yau ba haka bane. Yanzu da cewa kuzarin (wani bangare) barata, madara, madara, da hujjoji masu yawa, sun dawo cikin yanayi.

Don haka yawan sukari za ku iya ci kowace rana?

Muna da wani abin da za a yi bikin: ba kwa buƙatar jin ƙanƙan da laifi a duk lokacin da kuka ci karin sukari. Amma ya kamata ku riƙa kasancewa tare da kuzarinku kuma kuyi duk abin da zai yiwu domin kar ku zarce alamu masu zuwa:

• Kalori 100 a rana ga mata (kimanin 6 na lemon, ko gram 25)
• Kalori 150 a kowace rana ga maza (game da teaspoons 9, ko gram 36)

Menene ma'anar wannan? Mai da hankali kan 1 duka Snickers ko kusan 7-8 na cookies ɗin Oreo. Amma lura cewa ba muna magana bane kwata-kwata cewa ya kamata ku ƙara Snickers ko Oreo a cikin abincinku na yau da kullun. Waɗannan misalai kawai suna nuna jimlar adadin kowace rana da za ku so ku iyakance. Amma tuna: karin sukari an ɓoye shi a wurare da yawa waɗanda ba a tsammani, kamar su miya da pizza.

Yayin da matsakaicin matakin sukari a cikin Amurka na iya raguwa (a cikin 1999-2000 ya kasance kusan 400 kcal / rana kuma ya ragu zuwa 300 kcal / rana a 2007 --2009), har yanzu yana da girma sosai. Kuma, hakika, wannan matsakaici ne, kuma matsakaicin ƙimar ya faɗi. Wasu mutane suna cinye sukari mai yawa, yayin da wasu. yafi.

Amma bari mu ce ba ku son lambobin da suka zama gama gari ga kowa. Kuma ba kwa son ɗaukar yawancin saƙo ɗaya tare da ku duk rana ko kuma ku damu da adadin gram ɗin sukari da kuka ci. Idan haka ne, Anan akwai hanya mafi sauƙi don kula da abin da ake ci. Ya dogara ne akan tsarin tsohuwar Jagorar Abinci Pyramid wanda aka gabatar a 1992 kuma MyPyramid ya maye gurbinsa a 2005, wanda daga ƙarshe aka maye gurbinsa da tsarin da har yanzu gwamnatin Amurka ke amfani da ita a yau.

Tushen ingantaccen dala na sukari yana cikin kayan lambu da 'ya'yan itatuwa: ba wai kawai saturate ba ne, har ma suna samar da jiki tare da fiber, bitamin, ma'adanai da phytochemicals (mahaɗan aiki na kwayar halitta da aka samo a cikin tsirrai, waɗanda wasu ne masu kyau ga lafiyarmu), ban da sukari. Hakanan zaka iya hada madara mai duka anan. Hakanan ba a la'akari da ɗan ƙaramin sukari na halitta da aka samo a cikin burodi ba, amma sukari da aka ƙara yawan samarwa a cikin Amurka ana ɗaukar irin wannan.

Amma game da ruwan 'ya'yan itace, zuma, da maple syrup, duk suna alakanta ƙarar sukari ne, kamar yadda ake amfani da ƙwayar masara ta fructose.

Abin da zai faru idan ba ku ci sukari ba

Wannan shi ne duk. Ka yi tunanin wannan zane. Idan tushen dalarsa na 'sukari' yana da faɗi, to, ƙaramin ƙwayar sukari da aka ƙara daga sama ba zai sa ya rushe ba. Sai kawai lokacin da yawancin sukari a cikin abincinku ya fito daga abin sha mai taushi, Sweets, kukis, hatsi na karin kumallo, da makamantan su, za su iya lalata dala tare da lafiyar ku.