Abincin mai cike da sukari: menene su da nau'ikan sukari

Wadatacce

• Nau'o'in sikari da ke cikin abinci
• 1. Sucrose
• 2. Fructose
• 3. Lactose
• 4. sitaci
• 5. Ruwan zuma
• 6. Sawan masara
• 7. Maltodextrin
• Abincin da ke cike da sikari da mai

Carbohydrates sune babbar hanyar samar da kuzari a cikin jiki, suna bayar da tsakanin 50 zuwa 60% na adadin kuzari da dole ne a sha su a rana. Akwai nau'ikan carbohydrates guda biyu: masu sauki da hadaddun.

Carbohydananan carbohydrates suna saurin shanyewa cikin matakin hanji, wanda ke haifar da ƙaruwar adadin sukari a cikin jini, kuma ya kamata a kula da mutane masu kiba, cututtukan zuciya, masu ciwon suga ko waɗanda ke da matsalar insulin. Wasu misalan abinci masu wadataccen abinci mai sauƙi shine farin sukari, sukari mai ruwan kasa da zuma.

Sauran abinci kamar burodi, dankali, shinkafa, wake da gwoza sune tushen abubuwan da ke cikin hadadden carbohydrates, wanda, idan aka narke, suma suka koma glucose, amma duk da haka suna kara yawan glucose a cikin jini a hankali dangane da abinci da kuma yawan fiber. yana da, za a iya haɗa su cikin daidaitaccen abinci mai kyau.

Nau'o'in sikari da ke cikin abinci

Ana iya samun sukari ta hanyoyi daban-daban gwargwadon tsarin sunadarai, yana da sunaye da ayyuka daban-daban a cikin jiki. Jerin mai zuwa yana nuna nau'ikan sukari da menene tushen abincin su:

1. Sucrose

Sucrose, wanda aka fi sani da sukarin tebur, disaccharide ne, wanda aka kafa ta ƙungiyar kwayar glucose da wani na fructose. A halin yanzu, ana amfani da wannan mahaɗan azaman ƙari a cikin samfuran sarrafawa da yawa.

Wannan nau'ikan sikari yana da babban adadi na glycemic, don haka idan aka sha shi a matakin hanji, yana saurin kara sukarin jini, baya ga fifita tarin kitse a jiki, don haka, yawan cin sa yana da nasaba da karuwar haɗarin cututtukan zuciya, kiba da ciwon sukari.

Tushen abinci: sukari, sukari mai ruwan kasa, demerara sugar, sugar beet da kayayyakin dake dauke dashi.

2. Fructose

Fructose shine monosaccharide, ma'ana, yana daya daga cikin mafi sauki kwayoyin carbohydrates kuma shine mafi dadi duka. Fructose ana samar dashi ta hanyar canza glucose wanda yake cikin sitacin masara. Kamar sucrose, yawan amfani da shi yana da alaƙa da haɗarin haɗarin cututtukan zuciya da na rayuwa.

Tushen abinci: 'ya'yan itãcen marmari, hatsi, kayan lambu da zuma.

3. Lactose

Lactose, wanda aka fi sani da sukarin madara, disaccharide ne wanda aka kafa ta haɗuwa da kwayar glucose tare da kwayar galactose. Wasu mutane suna da rashin haƙuri ga irin wannan sukari, don haka a cikin waɗannan yanayi ya kamata a rage ko cire cin abincin su daga abincin.

Tushen abinci: madara da kayan kiwo.

4. sitaci

Starch wani hadadden carbohydrate ne wanda polysaccharides guda biyu suka kirkira, amylopectin da amylose, waɗanda suke narkewa a hankali cikin jiki kuma suna samar da glucose azaman kayan ƙarshe.

Wannan nau'in abinci ya kamata a ci shi daidai gwargwado a cikin abincin, tare da guje wa yawan amfani, don haka hana kiba da cututtukan da ke haɗuwa.

Tushen abinci: shinkafa, dankali, taliya, wake, wake, masara, gari da kuma masarar masara.

5. Ruwan zuma

Ana samar da zuma ne ta hanyar kwayar glucose da fructose, galibi, ana amfani da ita azaman ɗanɗano na zahiri, amma, dole ne a iyakance amfani da shi don kauce wa yin kiba.

Zuma na samarda fa'idodi da dama ga lafiya, kasancewar tana da dumbin bitamin da kuma ma'adanai wadanda ke taimakawa wajen kara garkuwar jiki.

Tushen abinci: Kudan zuma.

6. Sawan masara

Maganin masara shine maganin sukari mai mahimmanci wanda ake amfani dashi don ɗanɗana samfuran masana'antun masana'antu. Saboda yawan zafin suga, yawan amfani da kayayyakin masana’antu wadanda ke dauke da wannan maganin na iya haifar da wasu cututtuka, kamar su kiba, cututtukan zuciya da ciwon suga.

Hakanan akwai babban ruwan masara na fructose, wanda aka samo shi daga syrup masara kawai tare da yawan adadin sugars kuma ana amfani dashi don ɗanɗana samfuran masana'antu da abin sha.

Tushen abinci: abinci na masana'antu, ruwan sha mai laushi da ruwan inabi na masana'antu.

7. Maltodextrin

Maltodextrin sakamakon lalacewar kwayar sitaci ne, saboda haka ya kunshi kwayoyin glucose da yawa. Maltodextrin yana cikin ƙananan ƙananan kuma a cikin kayayyakin masana'antu, ana amfani dashi azaman mai kauri ko ƙara ƙimar abinci.

Bugu da ƙari, maltodextrin yana da babban glycemic index kuma saboda haka ba a ba da shawarar ga masu ciwon sukari ko mutanen da ke da matsalar insulin.

Tushen abinci: madarar yara, kayan abinci masu gina jiki, hamburgers, sandunan hatsi da sauran kayan abinci da aka sarrafa.

Abincin da ke cike da sikari da mai

Yawancin abinci masu wadataccen sukari suma suna da wadataccen mai, kamar su quindim, brigadeiro, madara mai dunƙule, kek, lasagna, biskit da sauransu. A saboda wannan dalili, ban da fifita nauyi, yana ba da damar fara ciwon suga, saboda yana kara yawan sukarin jini tun da yana da babban glycemic index.

Bugu da kari, suna kuma kara yawan cholesterol, triglycerides da haɗarin cututtuka kamar atherosclerosis da bugun zuciya, kuma ya kamata a sha ba safai ba don kiyaye lafiyar jiki.