Sukari da kayan zaki: menene amfanin su kuma babban haɗarin

Sugar magana ce mai rikitarwa. Babban adadin saɓani da rikice-rikice da kuma tatsuniyoyi game da sukari - sakamakon rashin fahimtar yadda jikinmu yake aiki. A bangare guda, mun ji cewa don nauyi asara kana buƙatar daina shaye-shaye. A gefe guda, muna sayan sandunan cakulan da sha kofi mai dadi don "caji" kwakwalwarmu don aikin tunani. Kamfanoni suna roƙon ku canzawa zuwa masu kayan zaki kuma canza abincinku idan kun damu da lafiya ko kuna son rasa nauyi. Amma kar ku manta cewa ra'ayin abinci mai kyau, wasanni da bayyanar masana'antu kyakkyawa ne wanda yake samarwa garemu. Informburo.kz yayi Magana game da yadda ake daidaita abinci mai gina jiki kuma ko ana bukatar masu zaki.

Abin da jiki ke buƙata: glucose da makamashi

Don rayuwa, jiki yana buƙatar makamashi. Babban tushenta, mun sani daga hanyar ilimin halittar makaranta, shine carbohydrates, wanda jiki yake karbar glucose. Ana amfani da wannan makamashi don dalilai daban-daban: don metabolism, gina jiki da kuma hanya duka matakai. Glucose yana da matukar mahimmanci ga tsarin juyayi na tsakiya, da farko don aiki na kwakwalwa.

A cikin jikin, ana adana glucose a cikin hanta da tsokoki a cikin nau'i na glycogen - wannan wani hadadden carbohydrate ne, wanda aka samo daga haɗuwar kwayoyin glucose. Matsalar ita ce ba a adana yawan ƙwayar glycogen a cikin jikinmu ba: kawai 50-100 MG a cikin hanta da 300 MG a cikin tsokoki tare da mutumin da yake nauyin 70 kg. Ko da duk glycogen ya rushe, za mu sami 1400-2400 kcal na makamashi kawai. Kuma a ƙarƙashin yanayi na al'ada, kawai don kula da rayuwar mutum mai nauyin 70 kg, muna buƙatar kimanin 1,500 kcal ga mata da kuma 1,700 kcal ga maza kowace rana. Ya juya cewa a kan irin wannan ajiyar za mu wuce aƙalla na yini guda. Don haka ana buƙatar samun glucose daga waje.

Ta yaya muke samun da adana glucose

Muna buƙatar carbohydrates don samun glucose. Ana samun karas a cikin hatsi, taliya, kayan gasa, dankali, sukari, zuma da 'ya'yan itatuwa. A lokaci guda, mun san cewa cin shinkafa yana da kyau, kuma abubuwan dafa abinci ba su da kyau sosai, zaku iya samun nauyi. An samu wannan zalunci ne saboda hatsi sun ƙunshi ƙwayoyin carbohydrates masu rikitarwa waɗanda ke lalacewa kuma suna karɓewa a hankali. A wannan yanayin, jiki yana kulawa da ciyar da glucose, wanda ya bayyana a cikin adadi kaɗan, don bukatunsa.

Game da abubuwan da ke cikin Sweets, muna samun saurin sakin glucose, amma a wannan lokacin jiki baya buƙatar sosai. Lokacin da yawancin glucose, to lallai ne kuyi wani abu tare dashi. Sannan jiki ya fara adana shi a cikin nau'in glycogen a cikin hanta da tsokoki. Amma mun tuna cewa jiki zai iya adana glycogen kaɗan. Sabili da haka, lokacin da ajiyar ya cika, jiki zai iya amfani da wani wurin ajiya kawai. Abin da yake yi: yana mayar da yawan glucose a ƙone da mai a cikin hanta da ƙwayar tsopose.

Wani lokacin zai yi mana wahala mu kame kanmu saboda kada mu ci lemo. Wannan ba abin mamaki bane: sakin glucose cikin sauri hanya ce mai sauƙi don samun makamashi, kuma wannan yana da mahimmanci musamman ga kwakwalwa. Haka ne, kuma jikinmu yana da laushi: ana juyin juya hali ne don samun karfi mai sauri kuma kawai don adana mai.

Idan ya cancanta, za'a iya canza kitse zuwa carbohydrates kuma su karye zuwa glucose. Hakanan za'a iya yin wannan tare da sunadarai: sun haɗa da amino acid daban-daban, kusan kashi 60% wanda za'a iya canza su da carbohydrates. Ka'idojin abin da ake amfani da su wadanda suke samar da abinci mai gina jiki da kuma motsa jiki sun dogara da wannan. Kuna daina cin carbohydrates, amma ku yawaita yawan furotin. Kuma aiki na jiki yana sa ku ciyar da makamashi da yawa.

A karkashin irin wannan yanayi, jiki zai iya raba furotin mai shigowa da mai, wanda aka adana su a cikin tsose tissue. Amma a nan kuna buƙatar yin hankali: samun carbohydrates daga sunadarai da kitsen sun fi wahala, kuma yin amfani da ajiyar ajiyar ma damuwa ne ga jikin mutum. Don haka kar a kwashe ku kuma tattauna da kwararru: masanin abinci mai gina jiki da mai horo.

Shin yana da ma'ana don amfani da masu zaki don rasa nauyi

Lokacin da muke dafa abinci, muna amfani da samfuran daban-daban. Saboda haka, ya zama cewa ba mu cinye carbohydrates daban-daban daga sunadarai da mai. Saboda haka, wata matsala game da cin abincin desserts: a cikin cake, ba kawai yawancin carbohydrates, amma har isasshen mai. Da wuri - babban kalori-tasa. Amma rayuwa ba tare da Sweets ba wuya. Ya rage don canzawa zuwa wani abu mara nauyi mai kalori: marmalade, 'ya'yan itãcen marmari, zuma, dabino.

Don rasa nauyi ko cin daidai, wasu suna amfani da madadin sukari maimakon sukari. Wannan hanyar ba gaskiya bane. Da farko dai, yana da kyau a faɗi cewa abun zaki shine mafi ƙoshin lafiya fiye da sukari. Ana amfani da kayan zaki a matsayin madadin sukari na yau da kullun ga marasa lafiya da masu ciwon sukari: suna karyewa a hankali, saboda haka babu tsalle mai tsayi a cikin sukari a cikin jini. Wataƙila shi ne ainihin gaskiyar cewa wasu masu zaƙi za a iya cinye su ta hanyar masu fama da ciwon sukari, kuma sun ba da gudummawa ga fitowar camfin game da fa'idodin su.

Bugu da ƙari, dangane da ƙimar adadin kuzari, yawancin masu zaƙi suna kwatanta da sukari na yau da kullun. Kalori a cikin gram 100 kamar haka:

• Farin farin - 387 kcal.
• Brown Brown - 377 kcal.
• Sorbitol - 354 kcal.
• Fructose - 399 kcal.
• Xylitol - 243 kcal.

Koyaya, akwai sauran rukunin masu yawan zaƙi. Suna da kyau fiye da sukari, kuma adadin kuzarin su ba komai bane, saboda basa shiga cikin metabolism. A cikin jikin, irin waɗannan masu zaki basa sha, amma ana cire su bayan wani lokaci tare da fitsari. Irin waɗannan masu zaƙi suna sodium cyclamate, sucralose, aspartame, lactulose da stevioside. An tsara waɗannan madadin don rasa nauyi don rage yawan adadin kuzari. A lokaci guda, suna da nasu contraindications, don haka kada ku canza zuwa maye gurbin sukari akan kanku, yana da kyau ku nemi likita. Misali, wasu mutane suna da takamaiman kwayoyin cuta na hanji wadanda in ba haka ba suna lalata sodium cyclamate. Sakamakon tsagawa, metabolites sun bayyana, wanda a zahiri zai iya cutar da ci gaban tayin, saboda haka, an haramta amfani da cyclamate ta hanyar mata masu juna biyu.

Groupungiyar masana kimiyya a cikin 2016 sun buga wani binciken da cewa masu daɗinɗar abinci suna ƙara yawan ci kuma suna haifar da wuce gona da iri. An gudanar da gwaje-gwajen ne akan dabbobi, an basu sucralose. Babu sauran bayanai game da tasirin masu amfani da kayan zaki.

Sabili da haka, yin amfani da abubuwan zaki za a tabbatar da ingancin kiba kuma azaman madadin masu ciwon sukari, amma ya kamata likita ya umarta. Ba su dace da tsarin abinci mai sauƙi ba ko kuma masu cin "lafiya". Idan kuna kula da lafiya, to kuyi tunani game da motsa jiki da abinci masu lafiya.

Lahanin sukari da masu maye gurbinsu: shin suna tsokani cigaban cututtuka ne

Sakamakon binciken da yawa ya nuna cewa karuwar yawan sukari yana ƙara haɗarin kamuwa da cututtukan type II, cututtukan zuciya, caries, da kiba. Ana lura da wannan yanayin idan ana kallon sakamakon gaba ɗaya.

Amma akwai wani muhimmin abin ɓoye: amsawar sukari mutum ne daban. Masu binciken sun gano cewa mutane suna da bambancin glucose daban-daban ga abinci iri ɗaya. Wani binciken ya nuna cewa muna da bambanci daban-daban ga wasu abubuwa: alal misali, ga mai. Sai dai itace cewa akwai mutanen da suke shuru suna cinye yawan sukari da mai, kuma wannan baya cutar da lafiyar su. Abin baƙin ciki, ba kowa ne ya yi sa'a ba. Saboda haka, masana kimiyya sun yarda cewa rage yawan sukari da aka cinye bai hana mu duka ba.

Matsalar ita ce bin diddigin sukari ya zama da wahala. An ƙara sukari da kayan zaki a yawancin samfuran kamfanin. Akwai nau'ikan da yawa da nau'ikan nau'in sukari da aka ƙara, saboda haka yana da wuya a lura da su, koda kuwa kun karanta abun da ke ciki. Irin waɗannan sugars sun haɗa da syrups daban-daban (masara, maple, shinkafa), kayan zaki kamar maltose, lactose, fructose, gami da ruwan lemu da zuma.

Wadannan kayan haɓaka suna ba ku damar ba da samfurin abin da ake so, ƙara tsawon rayuwar shiryayye kuma ya sa su zama mai daɗi sosai. Mutane da yawa suna amsawa ga abinci bisa ga ka'idar “mai sanyaya, mai ɗanɗano” kuma, a saboda haka, kawai suna ƙara yawan amfani da su: wasu masu binciken sun yi imanin cewa Sweets suna jaraba ne da jaraba. Samfura tare da ƙarin sukari suna rushewa da sauri kuma suna haifar da tsalle mai tsayi a cikin glukotan jini. A sakamakon haka, suna tsoratar da ci gaban cututtuka, kuma adadin karuwar glucose ya wuce zuwa mai mai.

Fitar da sukari kawai ko musanyawa ba daidai bane. Matsalar ba wai kawai mun fara cinye adadin kalori da sukari bane, har ma da cewa mun fara kashe kuɗi kaɗan. Activityarancin motsa jiki, mummunan halaye, rashin bacci da ƙarancin abinci mai gina jiki gaba ɗaya - duk wannan yana ba da gudummawa ga ci gaban cututtuka.

Karanta Informburo.kz inda ya dace:

Idan kun sami kuskure a cikin rubutun, zaɓi shi tare da linzamin kwamfuta kuma latsa Ctrl + Shigar