Gano dalilin da yasa sukari yayi illa ga lafiyar ku

Wadatacce

• Cutar amfani da sukari
• Dalilin da yasa sukari ke addabar kwakwalwa
• Shawarwarin amfani da sukari
• Abincin da ke cikin sukari
• Yadda ake zaki ba tare da suga ba
• Yadda za a daidaita dandano don ba buƙatar sukari

Amfani da sukari, musamman farin sukari, yana da nasaba da ƙarin haɗarin samun matsaloli kamar su ciwon sukari, kiba, yawan ƙwayar cholesterol, ciwon ciki da maƙarƙashiya.

Baya ga farin suga, yawan amfani da kayan zaki masu dauke da sikari, kamar su mous da biredin ma na da illa ga lafiya, kuma ya zama dole a nisanci wadannan abincin domin kiyaye lafiyar jiki da kauce wa yin kiba.

Cutar amfani da sukari

Yawan shan sukari yana kara damar samun matsaloli kamar:

1. Caries a cikin hakora;
2. Kiba;
3. Ciwon suga;
4. Babban cholesterol;
5. Hanta mai;
6. Ciwon daji;
7. Gastritis;
8. Babban matsa lamba;
9. Saukewa;
10. Maƙarƙashiya;
11. Rage ƙwaƙwalwar ajiya;
12. Myopia;
13. Thrombosis;
14. Kuraje.

Bugu da kari, sukari yana samar da adadin kuzari mara amfani ne kawai a jiki, tunda ba shi da bitamin ko ma'adanai, wadanda suke da mahimmancin gina jiki don aikin jiki da kyau.

Dalilin da yasa sukari ke addabar kwakwalwa

Sugar na yawan sa maye ga kwakwalwa saboda yana kara samar da wani sinadari mai suna dopamine, wanda ke daukar nauyin jin daɗi da walwala, wanda ke haifar da jiki ga jarabar irin wannan abinci.

Baya ga buri, yawan sukari yana lalata ƙwaƙwalwar ajiya kuma yana hana karatu, wanda ke haifar da raguwar aiki a cikin karatu da aiki.

Shawarwarin amfani da sukari

Shawarwarin shawarar sukari a kowace rana shine 25 g, wanda yayi daidai da cikakken cokali, amma abinda yakamata shine a guji shan wannan abincin gwargwadon iko, tunda jiki baya buƙatar yayi aiki da kyau.

Bugu da kari, ya kamata a fifita amfani da sukarin ruwan kasa ko zuma, saboda suna dauke da bitamin da ma'adanai fiye da kayan da aka tace, kasancewar basu da wata illa ga lafiya.

Abincin da ke cikin sukari

Baya ga farin suga, yawancin abinci suna dauke da wannan sinadarin a girkinsu, kuma yana haifar da illa ga lafiya. Wasu misalai sune:

• Desserts: waina, puddings, sweets da gurasa mai zaki;
• Abubuwan sha: abubuwan sha mai laushi, ruwan 'ya'yan gwangwani da ruwan' ya'yan itace;
• Masana'antu kayayyakin cakulan, gelatin, cukwi mai cike da kitso, ketchup, madara mai hade, Nutella, karo karo.

Don haka, yana da mahimmanci a guji cinye waɗannan abincin kuma koyaushe a kalli lakabin a ga ko anyi amfani da sukari a matsayin sinadarin ƙera samfurin. Duba yadda sukari yake a cikin abincin da aka fi amfani da shi.

Yadda ake zaki ba tare da suga ba

Don dandano juices, coffees, yoghurts na halitta ko yin girke-girke na kek da zaƙi, ya kamata mutum ya gwammace amfani da kayan zaƙi maimakon sukari. Mafi kyawun masu ɗanɗano sune na ɗabi'a, kamar su stevia, xylitol, erythritol, maltitol da thaumatin, kuma ana iya amfani dasu a kowane nau'in girke-girke da shirye-shirye.

Ana sanya kayan zaƙi na wucin gadi, kamar su aspartame, sodium cyclamate, saccharin da sucralose, daga abubuwa masu sinadarai, kuma ba a ba da shawarar musamman ga yara da mata masu ciki. Bugu da kari, abin da ya fi dacewa shi ne ana shan shaye-shaye kamar su juices, coffees da shayi ba tare da ƙarin sukari ko kayan zaƙi ba, kuma yogurt ta ɗabi'a, bi da bi, ana iya ɗauka mai sauƙi da ɗan zuma ko 'ya'yan itace. Duba cikakken jerin kayan zaki da na zahiri.

Yadda za a daidaita dandano don ba buƙatar sukari

Falon yana ɗaukar kimanin makonni 3 don amfani da ɗanɗanon ɗanɗano mai ɗanɗano, saboda lokaci ne da ake buƙata ɗanɗano ya ɗanɗana a kan harshe, wanda ƙarshe ya dace da sabbin ƙoshin.

Don sauƙaƙa canjin da karɓar ɗanɗano, yana yiwuwa a cire sukari kaɗan kaɗan, rage adadin da ake amfani da shi a cikin abinci har sai da sifili gaba ɗaya. Kuma dole ne a yi hakan tare da kayan zaki, rage adadin digo da aka yi amfani da shi. Kari akan haka, ya kamata a kara yawan cin abincin da ke iya zama mai daci ko tsami, kamar 'ya'yan itace masu tsami da danyen kayan lambu.

Don inganta kiwon lafiya da hana cututtuka, duba matakai 3 masu sauƙi don rage amfani da sukari.