Abincin zaki - sugars

Ana amfani da kalmar sukari don bayyana nau'ikan mahadi masu yawa da suka bambanta a cikin zaki. Sugars gama gari sun haɗa da:

• Glucose
• Fructose
• Galactose
• Sucrose (teburin teburin gama gari)
• Lactose (sukari da aka samo a zahiri cikin madara)
• Maltose (samfurin narkewar sitaci)

Ana samun sikari a cikin halitta a cikin kayan madara (lactose) da 'ya'yan itatuwa (fructose). Yawancin sukari a cikin abincin Amurka shine daga sugars da aka ƙara cikin kayayyakin abinci.

Wasu daga cikin ayyukan sugars sun hada da:

• Bayar da ɗanɗano mai daɗi idan aka saka shi a cikin abinci.
• Kula da sabo da ingancin abinci.
• Yi aiki azaman mai kiyayewa a cikin jams da jellies.
• Inganta dandano a cikin naman da aka sarrafa.
• Bada bushewar burodi da gurasa.
• Bulara da yawa a cikin ice cream da jiki zuwa sodas mai ƙuna.

Abincin da ke dauke da sugars na halitta (kamar 'ya'yan itace) kuma sun hada da bitamin, ma'adanai, da zare. Yawancin abinci tare da ƙarin sugars galibi suna ƙara adadin kuzari ba tare da na gina jiki ba. Wadannan abinci da abin sha galibi galibi ana kiransu da '' komai ''.

Yawancin mutane sun san cewa akwai ƙarin sukari da yawa a cikin soda. Koyaya, mashahuri "nau'in-bitamin", abubuwan sha na wasanni, abubuwan sha na kofi, da abubuwan sha mai ƙarfi na iya ƙunsar mai yawa da sukari.

Ana yin wasu kayan zaki ta hanyar sarrafa mahaɗan sukari. Wasu suna faruwa ne ta dabi'a.

Sucrose (teburin sukari):

• Sucrose yana faruwa a ɗabi'a a cikin yawancin abinci kuma ana haɗuwa da shi zuwa abubuwa da aka sarrafa na kasuwanci. Rashin disacharride ne, wanda aka yi shi da monosaccharides 2 - glucose da fructose. Sucrose ya hada da danyen sukari, sukari da aka hada, sukari mai ruwan kasa, sukarin confectioner, da sukarin turbinado. Ana yin sikarin tebur ne daga karaji ko sukari.
• Raw sukari yana da ƙanshi, mai ƙarfi, ko mara ƙarfi. Launi ne mai ruwan kasa. Raw sugar shine ɓangaren da ya rage lokacin da ruwa daga ruwan 'ya'yan itacen sukari ya ƙafe.
• Ana yin sukari mai ruwan kasa daga lu'ulu'u na sikari wanda yake zuwa daga syrup na molasses. Hakanan za'a iya yin sikari na Brown ta hanyar ƙara molasses a cikin farin sukari.
• Sugar Confectioner (wanda aka fi sani da suna foda) yana da lafiya a ƙasa.
• Sugar Turbinado shine ƙaramin sikari mai ladabi wanda har yanzu yana riƙe da wasu molasses.
• Raw and brown sugars ba su da lafiya fiye da farin farin sukari.

Sauran sugars da ake yawan amfani dasu:

• Fructose ('ya'yan itace sukari) shine sikari da ke faruwa a ɗabi'a a cikin dukkan 'ya'yan itace. Hakanan ana kiransa levulose, ko sukarin 'ya'yan itace.
• Ruwan zuma shine haɗin fructose, glucose, da ruwa. Beudan zuma ke samar dashi.
• Babban fructose masarar syrup (HFCS) kuma syrup masara ana yinsu ne daga masara. Sugar da HFCS kusan kusan matakinsu ɗaya na zaƙi. HFCS galibi ana amfani dashi a cikin abubuwan sha mai laushi, kayan gasa, da wasu kayayyakin gwangwani.
• Dextrose yana da kamanceceniya da glucose. An saba amfani dashi don dalilai na likitanci kamar su IV hydration da kayayyakin abinci mai gina jiki na iyaye.
• Invert sukari wani nau'i ne na sikari wanda ake amfani dashi don taimakawa alewa da kayan gasa mai zaki. Honey shine sukari mai juyawa.

Sugar giya:

• Sugar giya hada da mannitol, sorbitol, da xylitol.
• Ana amfani da waɗannan zaƙi a matsayin kayan haɗi a cikin kayayyakin abinci da yawa waɗanda ake wa lakabi da "maras sukari", "masu ciwon sukari", ko "ƙananan carb". Wadannan kayan zaki suna sha jikinsu da sauri fiye da suga. Hakanan suna da kusan rabin adadin kuzari na sukari. Bai kamata a rude su da wadanda suke maye gurbin suga ba wadanda ba su da kalori. Abincin sugar na iya haifar da ciwon ciki da gudawa ga wasu mutane.
• Erythritol giya ce ta dabi'a wacce take cikin 'ya'yan itace da abinci mai danshi. Yana da 60% zuwa 70% mai daɗi kamar sukarin tebur, amma yana da ƙarancin adadin kuzari. Hakanan, baya haifar da yawaitar hauhawar jini bayan cin abinci ko haifar da lalacewar haƙori. Ba kamar sauran giya ba, baya haifar da damuwa a ciki.

Sauran nau'ikan sugars na halitta:

• Agave nectar wani nau'in sukari ne wanda aka sarrafa shi sosai daga Agave tequiliana (tequila) shuka. Tsuntsayen Agave kusan sau 1.5 ya fi sukari na yau da kullun dadi. Yana da kimanin adadin kuzari 60 a kowane tablespoon idan aka kwatanta da adadin kuzari 40 don adadin adadin teburin tebur. Agin naman alade ba shi da lafiya fiye da zuma, sukari, HFCS, ko kowane irin kayan zaki.
• Glucose ana samunsa a cikin fruitsa fruitsan itace inan kaɗan. Hakanan ana shanyewa ne daga sitarin masara.
• Lactose (madarar sukari) shine carbohydrate wanda yake cikin madara. Ya kunshi glucose da galactose.
• Maltose (malt sugar) ana samar dashi yayin ferment. Ana samun sa a cikin giya da burodi.
• Maple sukari ya fito ne daga ruwan bishiyar maple. Ya ƙunshi sucrose, fructose, da glucose.
• Gilashi an karɓa daga ragowar sarrafa sandar sukari.
• Stevia kayan zaki su ne manyan ƙwayoyi waɗanda aka samo daga tsire-tsire masu tsire-tsire waɗanda FDA ke gane su da aminci. Stevia ya fi sukari sau 200 zuwa 300.
• 'Ya'yan' ya'yan itace masu kayan zaki ana yin su ne daga ruwan 'ya'yan zuhudu. Ba su da adadin kuzari a kowane aiki kuma sun fi sukari sau 150 zuwa 200.

Teburin tebur yana ba da adadin kuzari kuma babu wasu abubuwan gina jiki. Abincin zaki tare da adadin kuzari na iya haifar da lalacewar haƙori.

Yawancin abinci masu ƙunshin sikari na iya taimakawa ga karɓar kiba mai yawa ga yara da manya. Kiba yana kara haɗarin kamuwa da ciwon sukari na 2, ciwo mai illa, da cutar hawan jini.

Abincin sugar kamar sorbitol, mannitol, da xylitol na iya haifar da ciwon ciki da gudawa idan aka ci su da yawa.

Sugar yana cikin jerin Abinci da Magunguna na Amurka (FDA) na abinci mai lafiya. Ya ƙunshi adadin kuzari 16 a kowace ƙaramin shayi ko kuma adadin kuzari 16 a kowace gram 4 kuma za a iya amfani da shi a mizani

Heartungiyar Zuciya ta Amurka (AHA) ta ba da shawarar iyakance adadin adadin sugars a cikin abincinku. Shawarwarin ya fadada zuwa kowane nau'in karin sugars.

• Mata kada su sami adadin kuzari fiye da 100 a kowace rana daga ƙara sukari (kimanin cokali 6 ko sukari gram 25).
• Maza kada su sami adadin kuzari fiye da 150 kowace rana daga ƙarin sukari (kimanin cokali 9 ko sukari gram 36).

Ma'aikatar Aikin Noma ta Amurka (USDA) Sharuɗɗan Abinci ga Amurkawa sun ba da shawarar iyakance yawan sugars zuwa fiye da 10% na adadin kuzarinku kowace rana. Wasu hanyoyin da zaku rage yawan shan sugars din sun hada da:

• Sha ruwa maimakon ruwan soda na yau da kullun, "ruwa mai nau'in bitamin", abubuwan sha na motsa jiki, abubuwan sha na kofi, da abubuwan shan makamashi.
• Ku rage cin alawa da kayan zaki kamar su ice cream, cookies, da waina.
• Karanta alamun abinci don karin sugars a cikin kayan kwalliya da biredi.
• A halin yanzu babu wani shawarwarin yau da kullun don abubuwan da ke faruwa na halitta waɗanda ake samu a madara da kayayyakin fruita fruitan itace, amma da yawa kowane sukari na iya samun mummunan tasiri ga lafiyar ka. Yana da mahimmanci a sami daidaitaccen abinci.

Ka'idodin abinci mai gina jiki na Theungiyar Ciwon sukari ta Amurka sun bayyana cewa ba kwa buƙatar kauce wa duk sukari da abinci tare da sukari idan kuna da ciwon sukari. Kuna iya cin iyakantattun waɗannan abincin a madadin sauran carbohydrates.

Idan kana da ciwon sukari:

• Sugars yana shafar sarrafa glucose na jini kamar sauran carbohydrates lokacin cin abinci a abinci ko abinci. Har ilayau yana da kyau a taƙaita abinci da abin sha tare da ƙarin sukari, kuma a binciki matakin sukarin jini da kyau.
• Abincin da ke ƙunshe da giya na sukari na iya samun adadin kuzari kaɗan, amma tabbatar da karanta alamun don abubuwan da ke cikin carbohydrate na waɗannan abinci. Hakanan, bincika matakin sukarin jinin ku.

Evert AB, Boucher JL, Cypress M, et al. Shawarwarin maganin abinci mai gina jiki don kula da manya da ciwon sukari. Ciwon suga. 2014; 37 (samar da 1): S120-143. PMID: 24357208 www.ncbi.nlm.nih.gov/pubmed/24357208.

Gardner C, Wylie-Rosett J; Heartungiyar Abincin Abincin Amurka ta Kwamitin Kula da Gina Jiki, et al. Abubuwan ɗanɗano mai ƙarancin abinci: amfani na yanzu da hangen nesan lafiya: bayanan kimiyya daga Heartungiyar Zuciya ta Amurka da Diungiyar Ciwon Suga ta Amurka. Ciwon suga. 2012; 35 (8): 1798-1808. PMID: 22778165 www.ncbi.nlm.nih.gov/pubmed/22778165.

Ma'aikatar Kiwon Lafiya ta Amurka da Ayyukan Dan Adam, Ma'aikatar Aikin Gona ta Amurka. 2015-2020 Jagororin Abincin ga Amurkawa. 8th ed. health.gov/dietaryguidelines/2015/guidelines/. An buga Disamba 2015. An shiga Yuli 7, 2019.

Ma'aikatar Aikin Gona ta Amurka. Kayan abinci mai laushi mai gina jiki da rashin gina jiki. www.nal.usda.gov/fnic/nutritive-and-nonnutritive-sweetener-resources. An shiga Yuli 7, 2019.