Abinci da Abin Sha 18 Wadanda Abin Mamaki Yake da Sugar

Wadatacce

• 1. yogurt mara nauyi
• 2. Barbecue (BBQ) miya
• 3. Ketchup
• 4. Ruwan ‘ya’yan itace
• 5. Spaghetti miya
• 6. Shaye-shayen wasanni
• 7. Madarar Chocolate
• 8. Granola
• 9. Kafaffen dandano
• 10. Shayi mai danshi
• 11. Bakin sunadarai
• 12. Vitaminwater
• 13. Miyar da aka shirya
• 14. Abincin karin kumallo
• 15. sandunan hatsi
• 16. 'Ya'yan itacen gwangwani
• 17. Gwangwani da aka gasa
• 18. Summothies da aka riga aka yi
• Layin kasa
• Shayi DIY don magance Son Zuciyar

Cin sukari da yawa hakika cutarwa ne ga lafiyar ku.

An danganta shi da ƙarin haɗarin cututtuka da yawa, gami da kiba, cututtukan zuciya, ciwon sukari na 2, da ciwon daji (,,, 4).

Mutane da yawa yanzu suna ƙoƙari su rage yawan shan sukarinsu, amma yana da sauƙi a raina yadda kuke cinyewa a zahiri.

Ofaya daga cikin dalilai shi ne cewa yawancin abinci suna ƙunshe da ɓoyayyun sugars, gami da wasu abinci waɗanda ba za ku ma ɗauki mai daɗi ba.

A zahiri, hatta kayayyakin da aka tallata azaman “haske” ko “ƙananan mai” galibi suna ɗauke da sukari fiye da takwarorinsu na yau da kullun ().

Heartungiyar Heartungiyar Zuciya ta Amurka (AHA) ta ba da shawarar cewa mata su rage yawan shan sukarin da suke yi a cikin cokali 6 (gram 25) a kowace rana, yayin da ya kamata maza su rage cin su zuwa cokali 9 (gram 37.5) (6).

Anan akwai abinci da abubuwan sha guda 18 waɗanda ke ƙunshe da hanya mafi yawan sukari fiye da yadda kuke tsammani.

1. yogurt mara nauyi

Yogurt na iya zama mai gina jiki sosai. Koyaya, ba duk yogurt aka halicce ba.

Kamar sauran kayan ƙarancin mai mai yawa, yogurts mai ƙaran kitse suna da sikari da aka ƙara su don inganta dandano.

Misali, kofi daya (gram 245) na yogurt mara mai zai iya daukar gram sama da gram 45, wanda yake kamar cokali 11 ne. Wannan ya fi iyakan yau da kullun ga maza da mata a cikin kofi ɗaya kawai na yogurt "lafiyayye" ().

Bugu da ƙari, yogurt mai ƙarancin mai ba ze da fa'idodin kiwon lafiya iri ɗaya kamar cikakkiyar yogurt mai ƙanshi (8,,).

Zai fi kyau don zaɓar cikakken kitse, na halitta, ko yogurt na Girka. Guji yogurt wacce aka ji daɗin suga.

2. Barbecue (BBQ) miya

Barbecue (BBQ) miya na iya yin marinade mai daɗi ko tsoma.

Koyaya, cokali 2 (kimanin gram 28) na miya na iya ƙunsar kusan gram 9 na sukari. Wannan ya wuce darajar karamin cokali 2 ().

A zahiri, kusan kashi 33% na nauyin abincin miya yana iya kasancewa tsarkakakken sukari ().

Idan kun kasance masu sassauƙa tare da hidimarku, wannan yana sauƙaƙa don cinye sukari da yawa ba tare da ma'ana ba.

Don tabbatar da cewa ba ku da yawa, bincika alamun kuma zaɓi miya tare da ƙaramin adadin ƙara sukari. Hakanan, tuna da kallon rabonku.

3. Ketchup

Ketchup yana ɗaya daga cikin shahararrun kayan ƙanshi a duniya, amma - kamar BBQ sauce - ana yawan ɗora shi da sukari.

Yi ƙoƙari ka kula da girman rabonka yayin amfani da ketchup, kuma ka tuna cewa babban cokali ɗaya na ketchup ya ƙunshi kusan cokali 1 na sukari ().

4. Ruwan ‘ya’yan itace

Kamar cikakkun 'ya'yan itace, ruwan' ya'yan itace ya ƙunshi wasu bitamin da ma'adanai.

Koyaya, duk da cewa kamar zaɓin lafiya ne, waɗannan bitamin da ma'adinan suna zuwa da babban adadin sukari da ƙananan fiber.

Yawanci yakan ɗauki 'ya'yan itace da yawa don samar da gilashin ruwan' ya'yan itace guda ɗaya, don haka kuna samun sukari da yawa a cikin gilashin ruwan 'ya'yan itace fiye da yadda zaku samu ta cin cikakken' ya'yan itace. Wannan yana sauƙaƙa yawan cinye sukari da sauri.

A zahiri, ana iya samun yawan sukari a cikin ruwan 'ya'yan itace kamar yadda yake a cikin abin sha mai sukari kamar Coke. Sakamakon rashin lafiya wanda aka danganta shi da gamsasshen soda na iya kasancewa yana da alaƙa da ruwan 'ya'yan itace (,,).

Zai fi kyau a zabi fruita wholean itace duka kaɗan kuma ka rage shan ruwan 'ya'yan itace.

5. Spaghetti miya

Oftenara sugars galibi ana ɓoye su a cikin abincin da ba ma la'akari da su mai daɗi, kamar su spaghetti sauce.

Duk biredi na spaghetti zai ƙunshi wasu sikari na ɗaki da aka ba su wanda aka yi da tumatir.

Koyaya, yawancin biredi na spaghetti sun ƙunshi ƙara sukari kuma.

Hanya mafi kyau don tabbatar da cewa baka samun wani sukari da ba'a so a cikin taliyan taliya shine ka yi naka.

Koyaya, idan kuna buƙatar siyan kayan miya na spaghetti, bincika lakabin kuma zaɓi ɗaya wanda ko dai bashi da sukari akan jerin abubuwan haɗin ko kuma an sanya shi kusa da ƙasan. Wannan yana nuna cewa ba babban sinadari bane.

6. Shaye-shayen wasanni

Abin sha na wasanni sau da yawa ana iya yin kuskure azaman zaɓi na lafiya ga waɗanda suke motsa jiki.

Koyaya, an tsara abubuwan sha na motsa jiki don shayar da mai mai motsa jiki yayin tsawan tsawan, motsa jiki mai tsafta.

A saboda wannan dalili, suna ƙunshe da adadi mai yawa na sukari waɗanda za a iya saurin sha da amfani da su don kuzari.

A zahiri, kwalba mai nauyin 20-ounce (591-mL) na abin sha na wasanni zai ƙunshi gram 37.9 na ƙarin sukari da adadin kuzari 198. Wannan yayi daidai da cokali 9.5 na sukari ().

Saboda haka ana rarraba abubuwan sha na wasanni a matsayin abin sha masu zaƙi. Kamar soda da ruwan 'ya'yan itace, an kuma haɗa su da kiba da cututtukan rayuwa (17, 18,).

Sai dai idan kun kasance mai tsere na marathon ko fitaccen dan wasa, tabbas ya kamata ku tsaya kawai a ruwa yayin motsa jiki. Wannan shine mafi kyawun zabi ga yawancinmu (20).

7. Madarar Chocolate

Madarar cakulan madara ce wacce aka dandana ta da koko kuma aka sha daɗin sukari.

Madara ita kanta abin sha ne mai gina jiki. Yana da tushen tushen abubuwan gina jiki waɗanda suke da kyau ga lafiyar ƙashi, gami da alli da furotin.

Koyaya, duk da kasancewar dukkan halayen gina jiki na madara, gilashin madara mai nauyin oce 8 (230-mL) ya zo tare da ƙarin gram 11.4 (cokali 2.9) na ƙara sukari (,).

8. Granola

Granola galibi ana tallata shi azaman abinci mai ƙoshin mai ƙoshin lafiya, duk da kasancewarsa mai yawan kuzari da sukari.

Babban sinadaran cikin granola shine hatsi. Oats ɗin da aka yi birgima a ciki hatsi ne mai daidaituwa wanda ya ƙunshi carbi, furotin, kitse, da zare.

Koyaya, an haɗu da oats a cikin granola da ƙwayoyi da zuma ko wasu karin kayan zaki, wanda ke ƙara yawan sukari da adadin kuzari.

A zahiri, gram 100 na granola sun ƙunshi kusan adadin kuzari 400-500 da kusan cokali 5-7 na sukari (,).

Idan kuna son granola, gwada zaɓi ɗaya tare da ƙara sukari ko yin naku. Hakanan zaka iya ƙara shi azaman topping zuwa 'ya'yan itace ko yogurt maimakon zuba kwandon duka.

9. Kafaffen dandano

Kofi mai dandano yanayin shahara ne, amma yawan ɓoyayyun sugars ɗin a cikin waɗannan abubuwan sha na iya zama abin birgewa.

A cikin wasu sarƙoƙin gidan gahawa, babban kofi mai ɗanɗano ko abin sha na kofi na iya ƙunsar gram 45 na sikari, idan ba ƙari ba. Wannan ya yi daidai da kusan cokali 11 na ƙara sukari a kowane aiki (25, 26, 27).

Idan aka yi la’akari da ƙaƙƙarfan alaƙa tsakanin abubuwan sha masu sikari da ƙoshin lafiya, tabbas yana da kyau a tsaya ga kofi ba tare da wani ruwan sha mai ƙanshi ba ko ƙarin sukari.

10. Shayi mai danshi

Shayi mai yisti galibi ana daɗaɗa shi da sikari ko kuma a sha shi da syrup.

Yana da mashahuri a cikin nau'i daban-daban da dandano a duniya, kuma wannan yana nufin abun cikin sukari na iya ɗan bambanta kaɗan.

Yawancin shayin da aka shirya na kasuwanci zai ƙunshi kusan gram 35 na sukari a kowace oza 12 (340-mL). Wannan yayi daidai da kwalban Coke (,).

Idan kuna son shayi, zabi shayi na yau da kullun ko zabi shayi mai sanyi wanda ba shi da wani sukari da aka kara.

11. Bakin sunadarai

Gurasar sunadarai sanannen abun ciye-ciye ne.

Abincin da ke ɗauke da furotin an danganta shi da ƙarin jin cikakken jiki, wanda zai iya taimakawa rage nauyi (,).

Wannan ya sa mutane suyi imani cewa sandunan furotin lafiyayyen abun ciye-ciye ne.

Duk da yake akwai wasu sandunan lafiya masu kyau a kasuwa, da yawa suna dauke da kusan gram 20 na karin sukari, suna sanya kayan abincin su kamar na sandar alewa (,,).

Lokacin zabar sandar furotin, karanta lakabin kuma ka guji waɗanda suke da sukari sosai. Hakanan zaka iya cin babban abincin furotin kamar su yogurt maimakon.

12. Vitaminwater

Ana sayar da Vitaminwater a matsayin lafiyayyen abin sha wanda ke dauke da karin bitamin da kuma ma'adanai.

Koyaya, kamar sauran sauran "abubuwan sha na lafiya," Vitaminwater yana zuwa da babban adadin sukari da aka ƙara.

A zahiri, kwalban Vitaminwater na yau da kullun yawanci yana ƙunshe da adadin kuzari 100 da sukari gram 30 (35, 36).

Kamar wannan, duk da duk iƙirarin kiwon lafiya, yana da hikima a guji Vitaminwater gwargwadon iko.

Kuna iya zaɓar nau'ikan Vitaminwater, wanda ba shi da sukari. An yi shi da kayan zaki na wucin gadi maimakon.

Wancan ya ce, ruwa mai sauƙi ko ƙyalƙyali zaɓaɓɓe sun fi koshin lafiya idan kuna ƙishi.

13. Miyar da aka shirya

Miyan ba abinci ba ne wanda gabaɗaya kuke haɗuwa da sukari.

Lokacin da aka yi shi da sabbin kayan abinci gabaɗaya, zaɓi ne mai ƙoshin lafiya kuma yana iya zama hanya mai kyau don haɓaka yawan cin kayan lambu ba tare da ƙoƙari mai yawa ba.

Kayan lambu a cikin miya suna da sugars na al'ada, waɗanda ke da kyau a ci saboda yawanci ana samun su a ƙananan kuma tare da yawancin sauran abubuwan gina jiki masu amfani.

Koyaya, yawancin miya da aka shirya don kasuwanci suna da ƙarin abubuwan haɗin haɗi, gami da sukari.

Don bincika ƙarin sugars a cikin miyan ku, kalli jerin abubuwan haɗin don sunaye kamar:

• saroshi
• sha'ir malt
• dextrose
• maltose
• babban fructose masara syrup (HFCS) da sauran syrups

Mafi girma akan jerin abubuwan haɗin shine, mafi girman abubuwan da ke cikin samfurin. Yi la'akari da lokacin da masana'antun suka lissafa ƙananan sukari daban-daban, saboda wannan wata alama ce cewa samfurin zai iya zama mai yawa a cikin sukari duka.

14. Abincin karin kumallo

Cereal sanannen abinci ne, mai sauri, kuma mai sauƙin karin kumallo.

Koyaya, hatsin da kuka zaɓa zai iya shafar tasirin ku na sukari, musamman idan kuna cin shi kowace rana.

Wasu kayan hatsi na karin kumallo, musamman waɗanda ake tallatawa ga yara, suna da ƙari mai yawa na sukari. Wasu suna dauke da gram 12, ko cokali 3 na sukari a cikin karamin gram 34 (ounce 1.2) ((38, 39)).

Duba lakabin kuma gwada zabar hatsin da ke cikin fiber kuma ba ya ƙunsar ƙara sukari.

Mafi kyau tukuna, farka 'yan mintoci kaɗan ka dafa wani karin kumallo mai lafiya mai sauri tare da babban abincin furotin kamar ƙwai. Cin furotin don karin kumallo na iya taimaka muku rage nauyi.

15. sandunan hatsi

Don hutun buɗin-baki, sandunan hatsi na iya zama kamar zaɓi mai lafiya da sauƙi.

Koyaya, kamar sauran “sandunan kiwon lafiya,” sandunan hatsi galibi sanduna ne kawai a ɓoye. Da yawa suna ƙunshe da fiber ko furotin kaɗan kuma ana ɗora su da ƙarin sukari.

16. 'Ya'yan itacen gwangwani

Duk 'ya'yan itace suna dauke da sugars na halitta. Koyaya, wasu 'ya'yan itacen gwangwani suna kwasfa kuma an adana su a cikin sikari mai sikari. Wannan aikin yana yanyanka thea ofan zarenta kuma yana kara sukari da ba dole ba ga abin da ya zama lafiyayyen abun ciye-ciye.

Hakanan aikin gwangwani na iya lalata bitamin C mai saurin zafi, kodayake yawancin abubuwan gina jiki suna da kariya.

Gabaɗaya, 'ya'yan itace sabo ne mafi kyau. Idan kana so ka ci 'ya'yan itace na gwangwani, sai ka nemi wanda aka adana a cikin ruwan' ya'yan itace maimakon syrup. Ruwan 'ya'yan itace suna da dan sukari kadan kadan.

17. Gwangwani da aka gasa

Wake ɗin wake wani abinci ne mai ɗanɗano wanda galibi abin mamakin yalwar sukari yake.

Kofi (gram 254) na wake gasa na yau da kullun ya ƙunshi kusan cokali 5 na sukari (.

Idan kuna son gasa wake, za ku iya zaɓar ƙananan sikari. Zasu iya ƙunsar kusan rabin adadin sukarin da ake samu a cikin wake gasa na yau da kullun.

18. Summothies da aka riga aka yi

Haɗuwa da fruitsa fruitsan itace tare da madara ko yogurt da safe don yiwa kanka laushi na iya zama babbar hanya don fara kwananku.

Koyaya, ba duk mai laushi ke da lafiya ba.

Yawancin smoothies da aka samar na kasuwanci sun zo cikin manya-manyan abubuwa kuma ana iya daɗinsu da sinadarai kamar ruwan 'ya'yan itace, ice cream, ko syrup. Wannan yana kara yawan suga.

Wasu daga cikinsu suna ƙunshe da adadin yawan adadin kuzari da sukari mai ban dariya, tare da giram 54 (cokali 13.5) na sukari a cikin oza 16 ko 20-oza da ake hidimtawa (, 42, 43, 44, 45).

Don mai laushi mai laushi, bincika abubuwan haɗin kuma tabbatar cewa kun kalli girman rabonku.

Layin kasa

Sugara sugars ba wani ɓangare bane na abincinku. Kodayake adadi kaɗan yana da kyau, suna iya haifar da lahani mai yawa idan aka ci su da yawa akai-akai.

Hanya mafi kyau don guje wa ɓoyayyen sugars a cikin abincinku shi ne sanya su a gida don ku san ainihin abin da ke cikinsu.

Koyaya, idan kuna buƙatar siyan abincin da aka shirya, tabbatar cewa kun bincika lakabin don gano kowane ɓoyayyen sugars, musamman lokacin siyan abinci daga wannan jeren.

Shayi DIY don magance Son Zuciyar