Nawa adadin kuzari suke a cikin sukari?

Abinci don ciwon sukari yana da mahimmanci ba kawai don daidaita matakan sukari na jini ba, har ma don cimmawa da kuma kula da nauyi mai kyau. Ganin cewa tare da wannan cutar yawancin marasa lafiya da farko sun riga sun sami matsala tare da nauyin jikin mutum, ɗayan burin mafi yawan abincin masu ciwon sukari shine asarar nauyi. An haramta sukari don amfani dashi a cikin ciwon sukari, musamman ga waɗanda ke buƙatar marasa nauyi. Ga mutane da yawa, yana da wahala a tunanin mutum yayi ƙin yarda da giyar da suke sabawa da ita. Masu zaki za su iya zuwa ga ceto, amma ta yin amfani da su, kuna buƙatar la'akari da lambobi masu mahimmanci.

Masu ciwon sukari dole ne su sani! Man sugar kamar yadda yake a yau da kullun kowa ya isa ya ɗauki kwalliya biyu kowace rana kafin abinci ... detailsarin bayani >>

Shin duk masu zaki zasu taimaka wajen rasa nauyi?

Akwai nau'ikan abubuwan zaki guda biyu, waɗanda suka bambanta a cikin hanyar samarwa da tushen kayan albarkatun: wucin gadi da na halitta. Analogues na sukari na roba suna da sifili ko ƙarancin adadin kuzari, ana samun su ta hanyar kimiya. Abubuwan zaƙi na zahiri ana yinsu ne daga 'ya'yan itace, kayan lambu ko kayan masarufi na ganye. Sun ƙunshi carbohydrates, wanda baya haifar da ƙaruwa sosai a matakan glucose a cikin jinin mutum, amma a lokaci guda, abubuwan da ke cikin caloric na waɗannan samfuri yawanci suna da yawa.

Yadda za a zabi ingantacce kuma a lokaci guda wanda baya maye gurbin sukari mai haɗari don asarar nauyi? Kafin amfani da kowane irin samfurin, ya wajaba a bincika kaddarorinsa, ƙimar kuzarinsa, karanta game da contraindications da fasalin amfani, kuma nemi likita.

Masu zahiri na zahiri

Mafi yawan maye gurbin sukari na halitta suna da yawa a cikin adadin kuzari, saboda haka ba za ku iya amfani da su da ɗimbin yawa ba. Saboda mahimmancin kuzarin kuzarinsu, suna iya haifar da ƙarin adadin fam a cikin ɗan gajeren lokaci. Amma tare da amfani da matsakaici, zasu iya maye gurbin sukari yadda ya kamata (tunda sau da yawa yana da daɗi) da kuma kawar da sha'awar cin abinci mai daɗi. Hakanan, amfanin su da babu makawa shine babban aminci da ƙarancin haɗarin sakamako masu illa.

Fructose, ba kamar glucose ba, ba ya haifar da tsalle-tsalle a cikin sukari na jini, sabili da haka ana ba da shawarar sau da yawa don amfani da ciwon sukari. Amma adadin kuzari na wannan samfurin kusan daidai yake da na sukari mai sauƙi - 380 kcal a kowace 100 g. Kuma duk da gaskiyar cewa sau 2 ya fi shi, wanda ke nufin cewa adadin fructose a cikin abinci na iya raguwa, amfanin wannan samfurin ba shi da amfani ga waɗancan mutanen da suke so su rasa nauyi a hankali.

Abin sha'awa ga sukari na 'ya'yan itace maimakon na yau da kullun yakan haifar da gaskiyar cewa mutane sun daina saka idanu akan abin da allurai da kuma yadda suke amfani da shi. Bugu da kari, ana amfani da fructose sosai cikin jiki, kuma yana kara ci abinci. Kuma saboda babban adadin kuzari da kuma lalacewar metabolism, duk wannan babu makawa yana haifar da bayyanar ƙarin fam. Wannan carbohydrate a cikin ƙananan allurai yana da haɗari har ma da amfani, amma, rashin alheri, bazaiyi aiki don asarar nauyi tare dashi ba.

Xylitol wani zaki ne na zahiri wanda yake fitowa daga 'ya'yan itatuwa da kayan marmari. Magani ne na tsaka-tsakin yanayi, kuma cikin kankanin lokaci ana hada shi a jikin mutum. Babban ƙari na xylitol shine haƙurin haƙuri da amincinsa, tunda ba abubuwa bane na ƙasa a cikin tsarin sunadarai ɗin. Kyakkyawan ƙarin dukiya shine kariya ta enamel mai haɓaka daga haɓaka haɓaka.

Indexididdigar glycemic na xylitol shine kusan raka'a 7-8, saboda haka yana ɗayan mafi yawan abubuwan zaki a cikin masu amfani da sukari. Amma abun da ke cikin kalori na wannan abun yayi yawa - 367 kcal a kilogram 100, don haka kar a kwashe ku da yawa.

Stevia wata itaciya ce wacce ake samun iskar shaye-shaye ta hanyar halitta mai ɗanɗano na masana'antu. Tana da dandano mai daɗi mai ɗanɗano tare da ɗan ƙaramin takamammen ganye.

Amfani da shi a abinci baya haɗuwa da canji mai yawa a cikin sukari na jini, wanda ke nuna alamar glycemic low na samfurin.
Wani ƙari na stevia shine rashin cutarwa da sakamako masu illa ga jikin ɗan adam (batun abubuwan da aka ba da shawarar su). Har zuwa 2006, batun aminci na stevioside ya kasance a bayyane, kuma an gudanar da gwaje-gwajen dabbobi daban-daban akan wannan batun, wanda sakamakon ba koyaushe yake bayar da shaidar karɓar samfurin ba. Akwai jita-jita game da mummunan tasirin stevia akan tsarin halittar mutum da kuma ikon wannan mai zaki don haifar da maye gurbi. Amma daga baya, lokacin da aka bincika yanayin waɗannan gwaje-gwajen, masana kimiyya suka yanke shawara cewa ba za a yi amfani da sakamakon gwajin a matsayin maƙasudin ba, tunda ana aiwatar da shi cikin yanayin da bai dace ba.

Bugu da ƙari, amfani da shi sau da yawa yana haifar da haɓakawa ga lafiyar marasa lafiya da masu ciwon sukari da hauhawar jini. Har ila yau, gwaji na asibiti na stevia ma yana gudana, tunda duk kaddarorin wannan ganye ba a yi nazarin su sosai ba. Amma ba da ƙarancin kalori abun ciki na samfurin, yawancin endocrinologists sun riga sun dauki stevia a matsayin ɗayan amintaccen maye gurbin sukari waɗanda ba sa haifar da nauyi.

Kashiramdai (kawara)

Erythritol ya kasance ga wa] annan masu zaren da mutane suka fara yi daga albarkatun ƙasa na kayan abinci a kan sikelin masana'antu in an gwada kwanan nan. A cikin tsarin sa, wannan abun shine giya na polyhydric. Dankalin erythritol ba shi da daɗi kamar sukari (yana da kusan 40% ƙasa da aka ambata), amma abun da ke cikin kalori shi ne 20 kcal a cikin 100 g. Saboda haka, ga masu ciwon sukari waɗanda suke da kiba ko kuma mutanen da suke son rasa nauyi, wannan mai zaki zai iya zama mai kyau madadin sukari na yau da kullun.

Erythritol ba shi da wani tasiri a kan samar da insulin, saboda haka yana da hadari ga cututtukan fata. Wannan abun zaki shine kusan babu amfanin illa, amma tunda akayi amfani dashi ba da dadewa ba, babu ingantaccen data tabbatar akan tasirin sa idan aka kwatanta al'ummomi da yawa. Yana da kyau a yarda da jikin mutum, amma a cikin allurai masu yawa (fiye da 50 g a lokaci guda) na iya haifar da zawo. Babban mahimmancin wannan madadin shine babban farashin idan aka kwatanta da farashin sukari na yau da kullun, stevia ko fructose.

Roba masu zaki

Abubuwan da ke sanya rai ba su da adadin kuzari, kuma a lokaci guda suna da dandano mai daɗi. Wasu daga cikinsu sun fi sau 300 mafi kyau fiye da sukari. Shigowarsu daga bakin roba yana haifar da rudani ga masu karɓar harshe, waɗanda ke da alhakin jin daɗin dandano mai daɗi. Amma, duk da ƙarancin adadin kuzari, ba kwa buƙatar shiga cikin waɗannan abubuwan. Gaskiyar ita ce cewa da taimakon masu amfani da kayan zaki, mutum yana yaudarar jikinsa. Yakan ci abinci mai daɗin zahiri, amma ba ya kawo sakamakon jikewa. Wannan yana haifar da matsananciyar yunwa, wanda ke ƙara haɗarin rasa abinci.

Wasu masana kimiyyar sun yi imanin cewa abubuwan da jiki bai dame shi ba kuma, a zahiri, ya saba da shi, priori ba zai iya zama mai amfani da cutarwa ga mutane ba. Hakanan, da yawa daga analogues na roba na roba ba za'a iya amfani dasu ba don yin burodi da jita-jita masu zafi, saboda a ƙarƙashin rinjayar babban zazzabi sukan fara sakin abubuwa masu guba (har zuwa carcinogens).

Amma a gefe guda, bincike na asibiti da yawa sun tabbatar da amincin adadin adadin sukari na wucin gadi, ƙarƙashin shawarar da aka bayar da shawarar. A kowane hali, kafin amfani da wannan ko waccan mai zaki, kuna buƙatar karanta umarnin a hankali, bincika yiwuwar sakamako masu illa da tuntuɓar likita.

Aspartame yana daya daga cikin abubuwan da ake yawan amfani da su, amma baya cikin hanyar zabi ga wadancan marassa lafiyar da suke son yin asara. Ba ya dauke da adadin kuzari da dandano mai kyau, amma lokacin da ya rushe, adadi mai yawa na pheninolalanine amino acid yana jikin mutum. Phenylalanine ana haɗa shi cikin jerin abubuwan da yawa da suka shafi ƙwayoyin halitta waɗanda ke faruwa a cikin jikin mutum, kuma yana da ayyuka masu mahimmanci. Amma tare da yawan abin sama da ya kamata, wannan amino acid ya shafi metabolism.

Bugu da kari, amincin wannan abun zaki shine babbar tambaya. Lokacin da aka yi zafi, ana fitar da formaldehyde daga wannan abu (yana da kaddarorin carcinogenic, yana haifar da rashin lafiyan cuta da rikicewar abinci). Aspartame, kamar sauran kayan zaki, an haramta amfani dashi ga mata masu juna biyu, yara da mara lafiyar mara lafiyar.

Wannan abun zaki shine muhimmin enzyme a cikin hanji - alkaline phosphatase, wanda ke hana haɓakar ciwon sukari da cututtukan metabolism. Lokacin cin abinci na aspartame, jiki yana jin ƙoshin mai daɗi (wannan abun yana da sau 200 mai daɗi fiye da sukari) kuma yana shirya don narke carbohydrates, wanda a zahiri ba sa shigowa. Wannan yana haifar da karuwar samar da ruwan 'ya'yan itace na ciki da take hakkin narkewa na al'ada.

Masana kimiyya sun bambanta akan amincin wannan zaki. Wasu daga cikinsu sun ce amfani da shi lokaci zuwa lokaci kuma a cikin nishadi ba zai cutar da shi ba (muddin ba za a bi da shi da zafin zafi ba). Sauran likitocin sun ce yin amfani da aspartame yana kara hadarin kamuwa da ciwon kai, matsalolin koda da kuma bayyanar cututtukan fitsari. Wannan abun zaki shine tabbas bai dace da asarar nauyi ba, amma don amfani dashi ko a'a ga masu ciwon sukari wadanda basu da matsala da yawan kiba shine asalin batun da yakamata ayi maganin tare da halartar likitan mata.

Saccharin sau 450 ne mafi kyau fiye da sukari, abun da ke cikin kalori shine adadin kuzari 0, amma kuma yana da rashin jin daɗi, ɗan ƙaramin ɗanɗano. Saccharin na iya haifar da rashin lafiyan fitsari a jiki, narkewar abinci, ciwon kai (musamman idan shawarar da aka bada shawarar ya wuce). Hakanan a baya an yi imani cewa wannan abu ya haifar da cutar kansa a cikin dabbobin dakin gwaje-gwaje yayin bincike, amma daga baya an musanta shi. Saccharin ya nuna tasirin carcinogenic akan ƙwayoyin jijiyoyi kawai idan taro na yawan abun zaki shine yake daidai da girman jikin dabbar.

Zuwa yau, an yi imani da cewa a cikin ƙananan matakan wannan abu ba shi da sakamako mai guba da cututtukan carcinogenic. Amma a kowane hali, kafin amfani da allunan, kuna buƙatar tuntuɓar masanin ilimin cututtukan mahaifa, saboda a cikin marasa lafiya da matsalolin cututtukan gastrointestinal, wannan ƙarin na iya haifar da fashewar cututtukan ƙwayar cuta mai guba.

Yana raunana aikin aikin enzymes da yawa a cikin hanji da ciki, saboda wanda tsarin narkewar abinci ya rikice kuma mutumin yana iya damuwa da nauyi, zafin ciki da zafi. Bugu da kari, saccharin yana lalata shaye-shayen bitamin a cikin karamin hanjin. Saboda wannan, tafiyar matakai da yawa na rayuwa da mahimmancin halayen kiba. Tare da yin amfani da saccharin akai-akai, haɗarin hyperglycemia yana ƙaruwa, don haka a halin yanzu endocrinologists kusan ba da shawarar wannan ƙarin ga masu ciwon sukari.

Cyclamate mai zaki ne na roba wanda bashi da ƙimar abinci, kuma ya fi sau goma jin daɗin sukari. Babu wani tabbataccen shaidar da ke nuna cewa kai tsaye yana haifar da cutar kansa ko wasu cututtuka. Amma a wasu nazarin, an lura cewa cyclamate yana haɓaka cutarwa na wasu abubuwan guba a abinci. Yana haɓaka ayyukan ƙwayoyin carcinogens da mutagens, saboda haka ya fi kyau a ƙi wannan abun.

Cyclamate galibi wani bangare ne na abin sha mai cike da shaye shaye, kuma ana iya amfani dashi don shirya abinci mai zafi ko gasa, tunda yana iya jure canje-canje a yanayin zafin jiki. Amma ba cewa ba koyaushe ba zai yiwu a san ainihin ƙunshin samfuran daga abin da aka shirya abincin, yana da kyau a maye gurbin wannan abun zaki na da zaɓi mafi aminci.

Soda tare da cyclamate yana da dandano mai haske mai haske, amma ba ya yanke ƙishirwa gaba ɗaya. Bayan shi ko da yaushe akwai jin daɗin ci a cikin bakin, sabili da haka mutum koyaushe yana son sha. Sakamakon haka, mai ciwon sukari yana shan ruwa mai yawa, wanda ke kara haɗarin haɓakar edema da ƙara nauyi a kan kodan. Bugu da ƙari, cyclamate kanta yana cutar da tsarin urinary, tunda an samo fa'idodin tare da fitsari. Don asarar nauyi, wannan ƙarin shima ba a so bane, saboda yana ɗaukar matakan ƙimar halitta kuma kawai yana motsa ci, yana haifar da ƙishirwa da matsaloli na rayuwa.

Sucralose yana nufin kayan zaki masu rai, kodayake an samo shi ne daga sukari na halitta (amma a dabi'a irin wannan carbohydrate kamar sucralose bai wanzu). Saboda haka, gabaɗaya, wannan abun zaki za'a iya dangana ga na mutumcin da na halitta. Wannan abun ba shi da adadin kuzari kuma baya cikin jiki, kashi 85% daga ciki an cire shi ta hanyar hanjin cikin yanayin da ba a canza shi ba, sauran 15% kuwa an toshe su ne a cikin fitsari, amma kuma basa bada rance ga kowane canji. Saboda haka, wannan kayan ba ya kawo fa'idodi ko cutarwa ga jiki.

Sucralose zai iya tsayayya da yanayin zafi lokacin zafi, wanda ya ba da damar amfani dashi don shirye-shiryen abincin abincin abincin. Wannan kyakkyawan zaɓi ne ga waɗannan mutanen da suke son rasa nauyi kuma a lokaci guda suna kula da kansu ga abinci mai daɗi mai daɗi. Amma wannan sukari ya maye gurbin ba tare da jan ci baya ba. Kamar sauran masu zazzabin kalori-calorie, sucralose, rashin alheri, yana haifar da karuwar ci, saboda jiki yana karɓar ɗanɗano mai daɗin gaske, amma ba makamashi ba. Wata hasara na sucralose shine babban farashinta idan aka kwatanta da sauran analogues na roba, saboda haka ba haka bane akan shagunan kantin sayar da kayayyaki. Duk da amincin dangi da duk alfanun wannan maye gurbin sukari, kuna buƙatar tuna cewa kayan halitta ne na jikin mu, don haka bai kamata ku zagi shi ba.

Mutane masu kiba zasu yi kokarin shayar da ƙishirwarsu ga Sweets tare da kyawawan 'ya'yan itatuwa tare da ƙarancin manuni ko matsakaici. Kuma idan wani lokacin kuna son kula da kanku don kayan zaki, to, zai fi kyau kuyi amfani da mayuka na zahiri da amintattu na sukari mai lafiya.

Kalori na wucin gadi na Calorie

A zamanin yau, akwai mutane da yawa na zahiri (na roba) masu zaki. Ba su shafi taro glucose ba kuma suna da ƙarancin kalori.

Amma tare da karuwa a cikin adadin mai zaki a mafi yawan lokuta, tabarau na dandano suna bayyana. Bugu da kari, yana da wahala a tantance yadda lafiyayyen abu yake ga jikin mutum.

Dole ne mutanen da ke gwagwarmaya da nauyin kiba, da kuma waɗanda ke fama da ciwon sukari mellitus (nau'in I da II) da sauran cututtukan cututtukan cututtukan zuciya.

Mafi yawan kayan zaki na yau da kullun sune:

1. Aspartame A kewayen wannan abun akwai yawan jayayya. Groupungiyar farko ta masana kimiyya sun yarda cewa aspartame bashi da wata matsala ga jiki. Wasu kuma sunyi imani cewa finlinic da aspartic acid, waɗanda sune ɓangaren abun da ke ciki, suna haifar da ci gaba da cututtukan cututtukan cututtukan ƙwayoyin cuta da kuma cutar daji ta kansa. An haramta wannan abun zaki ne a cikin phenylketonuria.
2. Saccharin. Kyakkyawan mai sauƙin ɗanɗano, ƙoshin sa ya wuce sukari sau 450. Kodayake ba a haramta amfani da miyagun ƙwayoyi a hukumance ba, binciken bincike ya nuna cewa cinikin saccharin yana ƙara haɗarin cutar kansa na mafitsara.Daga cikin contraindications, ana bambanta lokacin haihuwar yaro da shekarun yara har zuwa shekaru 18.
3. Cyclamate (E952). An samar dashi tun daga shekarun 1950 kuma ana amfani dashi sosai wajen dafa abinci da kuma maganin cutar sankara. An ba da rahoton kararraki yayin da aka canza cyclamate a cikin gastrointestinal fili zuwa abubuwan da ke haifar da tasirin teratogenic. An haramta shan mai zaki a lokacin daukar ciki.
4. Acesulfame potassium (E950). Abubuwan sun cika sau 200 mafi kyau fiye da sukari, suna tsayayya da canje-canje masu yawa. Amma ba shahara kamar yadda aspartame ko saccharin. Tunda Acesulfame bashi da ruwa a ruwa, ana cakuda shi da wasu abubuwan.
5. Sucrolase (E955). An samar dashi daga sucrose, sau 600 fiye da sukari. Abin zaki shine ke narkewa cikin ruwa, baya karyewa a cikin hanjin ciki kuma ya tabbata idan anyi zafi.

Tebur da ke ƙasa ya ba da ɗanɗano da abun da ke cikin kalori na kayan zaki.

Kalori Kalacin Gaske

Masu zahiri na zahiri, ban da stevia, suna da adadin kuzari sosai.

Idan aka kwatanta da sukari mai ladabi na yau da kullun, basu da ƙarfi sosai, amma har yanzu suna ƙaruwa da glycemia.

An sanya kayan zaki na 'ya'yan itace daga' ya'yan itace da berries, sabili da haka, a cikin matsakaici, suna da amfani kuma marasa lahani ga jiki.

Daga cikin wadanda zasu maye gurbin yakamata a bayyanasu kamar haka:

• Fructose. Rabin ƙarni da suka gabata, wannan kayan shine kawai ɗan abun zaki. Amma fructose abu ne mai yawan-kalori, saboda tare da isowar masu maye gurbi mai mahimmanci tare da ƙarancin kuzari, ya zama ƙasa da sanannu. An ba da izini yayin daukar ciki, amma ba shi da amfani lokacin rasa nauyi.
• Stevia. Abincin zaki shine 250-200 sau da yawa fiye da sukari. Ganyen ganye na stevia ya ƙunshi 18 kcal / 100g. Kwayoyin stevioside (babban bangaren kayan zaki) basa shiga cikin metabolism kuma an cire su gaba daya daga jiki. Ana amfani da Stevia don ƙoshin jiki da na tunani, yana kunna samar da insulin, yana daidaita hawan jini da aikin narkewa.
• Sorbitol. Idan aka kwatanta da sukari basuda dadi. Ana samar da sinadarin ne daga apples, inabi, ash ash and blackthorn. An haɗa shi da samfuran masu ciwon sukari, abubuwan cizon haƙora da cincin gumis. Ba'a fallasa shi ga yawan zafin jiki ba, kuma yana narkewa cikin ruwa.
• Xylitol. Haka yake a cikin abun da ya shafi da kaddarorin zuwa sorbitol, amma adadin kuzari da dadi. Ana fitar da daskararren daga ƙwayoyin auduga da cobs na masara. Daga cikin gazawar xylitol, ana iya gano narkewar damuwa.

Akwai kilogram 399 a cikin gram 100 na sukari. Kuna iya samun masaniya da zaƙi da abun da ke cikin kalori na abubuwan ƙoshin halitta a cikin teburin da ke ƙasa.

Masu zaki - amfanin da cutarwa

Babu wani tabbataccen amsar tambaya wacce zaki zaba. Lokacin zabar mafi kyawun abin zaki, kuna buƙatar kulawa da ƙayyadaddun abubuwa kamar aminci, dandano mai daɗi, yiwuwar magani mai zafi da ƙarancin rawar da ke cikin ƙwayar carbohydrate.

Dangane da amfanin da rashin amfani na sama da maye gurbin maye gurbin sukari, zaku iya zaɓar zaɓin da yafi dacewa da kanku. Ya kamata a sani cewa masu son adalanci na zamani sun ƙunshi abubuwa da yawa a lokaci daya, misali:

1. Salatin Sladis - Cyclamate, Sucrolase, Aspartame,
2. Rio Gold - cyclamate, saccharin,
3. FitParad - stevia, sucralose.

A matsayinka na mai mulkin, ana samar da kayan zaki a fannoni biyu - foda mai narkewa ko kwamfutar hannu. Shirye-shiryen shan ruwa ba su da yawa.

Masu zaki ga jarirai da mata masu juna biyu

Yawancin iyaye suna damuwa idan zasu iya amfani da kayan zaki a lokacin ƙuruciya. Koyaya, yawancin likitan yara sun yarda cewa fructose yayi kyau da lafiyar lafiyar ɗan.

Idan an yi amfani da yaro don cin sukari a cikin rashin ƙwayoyin cuta mai mahimmanci, alal misali, ciwon sukari, to, bai kamata a canza abincin da aka saba ba. Babban abu shine a sanya ido a kan yawan sukari da aka cinye domin hana wuce gona da iri.

A lokacin daukar ciki da lactation, kuna buƙatar yin hankali sosai tare da masu zaƙi, tun da yake wasu daga cikinsu suna kan gabaɗaya. Waɗannan sun haɗa da saccharin, cyclamate da wasu. Idan akwai wata babbar buƙata, kuna buƙatar tuntuɓar likitan likitan mata game da ɗaukar wannan ko madadin.

Matan da ke da juna biyu ana ba su damar ɗaukar zaren zaƙi - fructose, maltose, kuma musamman stevia. Latterarshen zai iya dacewa da lafiyar mahaifar mahaifiya da ɗanta nan gaba, tare da tsaida yanayin aiki.

Wasu lokuta ana amfani da kayan zaki. Kyakkyawan sanannen magani shine Fit Parade, wanda ke kawar da sha'awar alamomi. Abin sani kawai ya zama tilas kada ya wuce yawan abincin yau da kullun na abun zaki.

Abubuwan da ke da amfani da cutarwa na kayan zaki ana tattauna su a cikin bidiyo a wannan labarin.