Sake -Rana ta 21 - Rana ta 14: Yadda Sugar Ya Kunshi Akan Fam

Wadatacce

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Matsakaicin mace tana cin sukari cokali 31 a rana (kusan kashi biyu cikin uku na kofi ko gram 124); yawancinsa yana fitowa ne daga ƙarin kayan zaki, ana samun su a cikin komai daga yogurt mai ɗanɗano zuwa maple syrup da kuke zuba akan pancakes ɗin ku. Sabanin sugars da ake samu a cikin 'ya'yan itace da sauran abinci, kamar kiwo, waɗannan kayan zaki suna ba da adadin kuzari amma babu bitamin, ma'adanai, ko fiber. Masana abinci mai gina jiki sun ce bai kamata ku sami fiye da kashi 10 na adadin kuzarinku na yau da kullun ba daga ƙara sukari, wanda ke nufin bai wuce kamar teaspoons 9 (gram 36) a rana ba. Don sarrafa abincin ku:

• Karanta alamun kan samfuran da kuka fi so
  Idan ya zo ga bayanin abinci mai gina jiki, sukarin da ke cikin abinci a zahiri yana murƙushe shi tare da ƙara sukari, don haka kuna buƙatar karanta jerin abubuwan sinadaran. Ɗaya daga cikin dalilan da mutane ke cinye irin wannan nau'i mai yawa na kayan zaki shine saboda ba su gane cewa, ban da fararen kaya, babban fructose masara, ruwan shinkafa mai launin ruwan kasa, zuma da fructose duk tushen adadin kuzari ne. Ka tuna cewa babu wani mai zaki da ya fi wani lafiya.
• Kar a manta game da mai
  Sugar sau da yawa yana tafiya tare da mai. Yi hankali da ice cream, cake, kukis, da sandunan alewa; dukkansu sun ƙunshi yawan sukari kuma cream ko man shanu. "Sugar yana sanya dandano mai daɗi sosai, don haka ku ƙare cin ƙarin adadin kuzari a cikin zama ɗaya saboda kitse yana da adadin kuzari 9 a kowace gram idan aka kwatanta da sukari na 4," in ji John Foreyt, Ph.D., farfesa a ilimin halin ƙwaƙwalwa, kimiyyar halayyar, da Yin Karatu a Baylor College of Medicine.
• Sa ido kan rabo
  Lisa Young, Ph.D., RD, farfesa na abinci mai gina jiki da nazarin abinci a Jami'ar New York ta ce "Abinci mai daɗi wani ɓangare ne na babban abin da ke faruwa." Kuma abin sha mai daɗi, musamman, shine babban mai ba da gudummawar ƙara sukari a cikin abincin mu. Sha kawai daya gwangwani na cola a rana kuma kuna shan gram 39, adadin da ya riga ya wuce iyakar yau da kullun.

Dauki fitowar ta musamman ta Shape akan Jikinku don cikakkun bayanai game da wannan shirin na kwanaki 21. A kan kantin labarai yanzu!

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