Sunaye 56 da Sunaye Suna Don Sugar (Wasu Suna da Wayo)

Wadatacce

• Me aka kara suga?
• Glucose ko fructose - Shin yana da mahimmanci?
• 1. Sugar / sucrose
• 2. Babban masarar fructose masara (HFCS)
• 3. Tsarukan Agave
• 4–37. Sauran sugars tare da glucose da fructose
• 38-52. Sugars tare da glucose
• 53–54. Sugars tare da fructose kawai
• 55-56. Sauran sugars
• Babu buƙatar kauce wa sugar da ke faruwa a yanayi

Sugarara sukari ya ɗauki haske a matsayin sinadarin da zai guji cin abincin zamani.

A matsakaita, Amurkawa suna cin kimanin cokali 17 na ƙarin sukari kowace rana ().

Yawancin wannan ana ɓoye su a cikin abincin da aka sarrafa, don haka mutane ba su ma san suna cin sa ba.

Duk wannan sukari na iya zama babban mahimmanci a cikin manyan cututtuka da yawa, gami da cututtukan zuciya da ciwon sukari (,).

Sugar yana da sunaye daban-daban, don haka yana da wahala a gano yawan abincin da ainihin abincin yake ciki.

Wannan labarin ya lissafa sunaye 56 na sukari.

Da farko, bari muyi bayani a takaice menene karin sugars kuma yadda nau'ikan iri zasu iya shafar lafiyar ku.

Me aka kara suga?

Yayin sarrafawa, ana saka sikari a abinci don inganta dandano, laushi, rayuwar rayuwa, ko wasu kaddarorin.

Sugarara sukari yawanci shine cakuda sugars masu sauƙi kamar su sucrose, glucose, ko fructose. Sauran nau'ikan, kamar galactose, lactose, da maltose, basu cika zama ruwan dare ba.

Hukumar Abinci da Magunguna (FDA) yanzu tana buƙatar cewa an ƙara adadin adadin sukari wanda abinci ko abin sha ya ƙunsa a kan tambarin gaskiyar abinci mai gina jiki. Dole ne lakabin ya kuma lissafa kashi Dailyimar Kudin Daily (DV).

A halin yanzu, sugars masu sinadaran da syrups, irin su sukarin tebur da maple syrup, suna da ɗan alamun abinci na daban daban.

Ga waɗancan samfuran, lakabin zai haɗa da kashi ɗari na ƙara yawan sukari. Hakanan wannan bayanan na iya bayyana a cikin bayanan rubutu a kasan lambar tare da adadin karin sukari ().

Ana yawan sanya sikari a cikin abincin da aka sarrafa. FDA ta bayyana "sukari" kuma yana buƙatar a lakafta wasu sugars a matsayin "ƙarin sukari" a cikin kayayyakin abinci.

Glucose ko fructose - Shin yana da mahimmanci?

A takaice, haka ne. Glucose da fructose - duk da cewa suna da yawa sosai kuma galibi akan same su tare - na iya samun tasiri daban a jikin ku. Glucose na iya narkewa ta kusan kowane sel a jikin ka, yayin da fructose yake haduwa kusan a cikin hanta ().

Karatuttukan karatu akai-akai suna nuna illolin yawan amfani da sukari (6,, 8).

Waɗannan sun haɗa da juriya na insulin, cututtukan rayuwa, cututtukan hanta mai haɗari, da kuma ciwon sukari na 2.

Saboda haka, cin abinci mai yawa na kowane irin sukari ya kamata a guji.

Sugarara sukari yana da sunaye da yawa, kuma yawancin nau'ikan sun ƙunshi glucose ko fructose. Guji yawan shan sukari a cikin abincinku na yau da kullun muhimmiyar dabarun lafiya ce.

1. Sugar / sucrose

Sucrose shine mafi yawan nau'in sukari.

Sau da yawa ana kiransa "sukari na tebur," yana da ƙarancin yanayi mai yawa wanda yake samuwa a cikin 'ya'yan itatuwa da tsire-tsire masu yawa.

Ana fitar da sukarin teburi daga kangon suga ko sukari. Ya ƙunshi 50% glucose da 50% fructose, an haɗa su tare.

Ana samun Sucrose a cikin abinci da yawa. Kadan daga cikinsu sun hada da:

• ice cream
• alewa
• kek
• kukis
• soda
• ruwan 'ya'yan itace
• 'ya'yan itace gwangwani
• sarrafa nama
• abincin safe
• ketchup

Sucrose kuma ana kiranta da suna teburin tebur. Yana faruwa ta halitta a cikin fruitsa fruitsan itace da tsire-tsire da yawa, kuma ana ƙara shi zuwa kowane irin abinci da aka sarrafa. Ya ƙunshi 50% glucose da 50% fructose.

2. Babban masarar fructose masara (HFCS)

Babban fructose masarar syrup (HFCS) shine mai amfani da zaki mai yaduwa, musamman a Amurka.

Ana samar dashi daga sitarin masara ta hanyar tsarin masana'antu. Ya ƙunshi duka fructose da glucose.

Akwai nau'ikan HFCS daban-daban da ke ƙunshe da fructose da yawa.

Abubuwa biyu da aka fi amfani dasu a cikin abinci da abubuwan sha sune:

• HFCS 55. Wannan shine mafi yawan nau'in HFCS. Ya ƙunshi 55% fructose, kusan 45% glucose, da ruwa.
• HFCS 42. Wannan fom yana dauke da 42% fructose, kuma ragowar shine glucose da ruwa ().

HFCS yana da wani abu mai kama da na sucrose (50% fructose da 50% glucose).

Ana samun HFCS a cikin yawancin abinci da abubuwan sha, musamman a Amurka. Wadannan sun hada da:

• soda
• burodi
• kukis
• alewa
• ice cream
• waina
• sandunan hatsi

Ana samar da babban masarar fructose daga masarar masara. Ya ƙunshi nau'o'in fructose da glucose, amma abun da ke ciki ya kasance daidai da sucrose ko teburin tebur.

3. Tsarukan Agave

Agave nectar, wanda ake kira syrup agave, mashahuri ne mai ɗanɗano wanda aka samar daga tsiron agave.

An fi amfani dashi azaman “lafiyayye” madadin sukari saboda ba ya karuwar matakan sikarin cikin jini kamar sauran sauran nau’ikan sukari.

Koyaya, itacen agave nectar ya ƙunshi kusan 70-90% fructose da 10-30% glucose.

Ana amfani da shi a yawancin "abinci na kiwon lafiya," kamar sandunan 'ya'yan itace, yogurts mai daɗi, da sandunan hatsi.

Agave nectar ko syrup ana samar dashi daga tsiron agave. Ya ƙunshi 70-90% fructose da 10-30% glucose.

4–37. Sauran sugars tare da glucose da fructose

Yawancin ƙara sugars da zaƙi suna ɗauke da glucose da fructose.

Ga wasu misalai:

• gwoza sugar
• blackstrap molasses
• launin ruwan kasa
• man shanu da aka shafa
• Lu'ulu'un ruwan 'karae
• sukari
• karamel
• maganin karas
• sukarin sikari
• sukarin kwakwa
• sukarin confectioner (sukarin foda)
• kwanan wata sukari
• dimerara sukari
• Cristal na Florida
• ruwan 'ya'yan itace
• ruwan 'ya'yan itace tattara
• sukari na zinariya
• syrup na zinariya
• inabi sukari
• zuma
• sukarin sukari
• juya sukari
• maple syrup
• molasses
• sukarin muscovado
• sugar panela
• rapadura
• danyen sukari
• syrup mai gyara
• syorghum syrup
• sucanat
• sukari treacle
• sukarin turbinado
• sukari rawaya

Wadannan sugars duka suna dauke da nau'ikan adadin glucose da fructose.

38-52. Sugars tare da glucose

Wadannan kayan zaƙi suna ƙunshe da tsarkakakken glucose ko glucose wanda aka haɗu da sugars banda fructose. Wadannan sauran sugars na iya hada wasu sugars kamar galactose:

• sha'ir malt
• ruwan shinkafa mai ruwan kasa
• syrup masara
• masara syrup daskararru
• dextrin
• dextrose
• malt diastatic
• ethyl maltol
• glucose
• glucose mai ƙarfi
• lactose
• syriyan malt
• maltodextrin
• maltose
• syrup na shinkafa

Wadannan sugars sun ƙunshi glucose, ko dai a kan kansa ko a hade tare da sugars banda fructose.

53–54. Sugars tare da fructose kawai

Wadannan kayan zaki biyu suna dauke da fructose kawai:

• fructose mai ƙyalƙyali
• fructose

Ana kiran tsarkakakken fructose a matsayin fructose ko crystalline fructose.

55-56. Sauran sugars

Akwai wasu karin sugars wadanda basuda glucose ko fructose. Ba su da ɗan zaki da rashin yawa, amma wasu lokuta ana amfani da su azaman mai daɗi:

1. D-ribose
2. galactose

D-ribose da galactose ba su da daɗi kamar glucose da fructose, amma ana amfani da su azaman mai daɗin zaki.

Babu buƙatar kauce wa sugar da ke faruwa a yanayi

Babu wani dalili da zai sa a guji sikari wanda yake a dabi’ance a cikin abinci baki ɗaya.

'Ya'yan itãcen marmari, kayan lambu, da kayayyakin kiwo a ɗabi'a suna ɗauke da ƙananan sukari amma har da zare, bitamin, ma'adanai, da sauran mahaɗan masu fa'ida.

Illolin rashin lafiyar yawan amfani da sukari saboda yawan adadin ƙarin sukarin da ake da shi a cikin abincin Yammacin Turai.

Hanya mafi inganci don rage yawan shan sikari shine cin yawancin abinci mai ƙarancin gaske.

Koyaya, idan kun yanke shawarar siyan kayan abinci, ku kula da sunaye da yawa waɗanda sukari ke tafiya.