Abin da kuke Bukatar Ku sani Game da Sababbin Masu Zaƙi

Wadatacce

• Kwancen syrup
• Sorghum syrup
• Palmyra jaggery
• Brown shinkafa syrup
• Stevia
• Sugar kwakwa
• 'Ya'yan bishara
• Yacon asalin
• Bita don

Sugar ba daidai ba ne a cikin alherin alummar lafiya. Masana sun kamanta illar sikari da taba, har ma sun yi jayayya cewa yana da illa kamar magani. An danganta amfani da sukari da cututtukan zuciya da ciwon daji, wanda masana'antar sukari ta yi ƙoƙarin kiyaye DL shekaru da yawa.

Shiga: Ƙarin sha'awa ga madadin sukari. Associationungiyar Abinci ta Musamman, ƙungiyar kasuwanci wacce ke samar da rahotannin bincike don tsara makomar masana'antar abinci, ta haɗa da alt-sweeteners a cikin jerin manyan hasashe goma na 2018.

Saboda mummunan suna na sukari, mutane sun fara nemo masu zaƙi tare da "ƙananan tasirin glycemic, ƙarancin adadin kuzari, da dandano mai ban sha'awa gami da sawu mai dorewa," in ji Kara Nielsen, mataimakin shugaban haɓaka da tallace-tallace na CCD Innovation. a cikin rahoton Trend. Ta yi hasashen syrups da aka yi daga dabino, dawa, da tushen yacon za su yi farin jini. ( Gwada waɗannan kayan zaki guda 10 masu lafiya waɗanda aka zaƙi tare da maye gurbin sukari na halitta.)

A takaice dai, kuna da zaɓuɓɓuka da yawa don gamsar da haƙoran ku. Yanzu akwai wani kayan zaki da aka yi daga kusan kowane irin abinci-kwakwa, apples, shinkafa launin ruwan kasa, yin sha'ir yana sauƙaƙa fiye da kowane lokaci don rage sukari a tebur.

Amma don kawai abin da ake so ya ɗan rage sarrafa shi fiye da sukari na yau da kullun ba ya yin shi lafiya. Keri Gans, likitan cin abinci mai rijista ya ce "Mutane suna jujjuyawa zuwa waɗannan madadin kayan zaki waɗanda suka sami kuzari sosai kwanan nan saboda suna tunanin sun fi ƙimar abinci mai gina jiki." Wasu daga cikin kayan zaki suna da sinadirai waɗanda ba ku samu daga farin sukari ba amma a cikin adadi mai yawa. Kuna buƙatar ci mai yawa na mai zaki don samun kyakkyawan kashi na abubuwan gina jiki, wanda kamar yadda zaku iya tsammani, mummunan ra'ayi ne.

Gans yana ba da shawarar zaɓin kayan zaki dangane da fifikon ku kuma iyakance yawan abin da kuke ci kamar yadda za ku ci sukari na yau da kullun. ( USDA tana ba da shawarar kiyaye ƙarin sikari zuwa fiye da kashi 10 na adadin kuzari na yau da kullun.) Ƙarƙashin ƙasa: Yana da kyau a zaɓi abin zaki don dandano kuma ku nemi haɓakar bitamin a wani wuri.

Duk da yake bai kamata a haɗa su da abinci na kiwon lafiya ba, waɗannan sabbin kayan zaki suna nufin ƙarin laushi da ɗanɗano don gwaji. Anan akwai wasu kayan zaki na zamani da wataƙila za ku iya gani na wannan shekara.

Kwancen syrup

Kwanan syrup mai zaki ne mai ruwa mai zaki da ɗanɗanon caramel-y iri ɗaya kamar 'ya'yan itace. Amma idan za ta yiwu, gara ku yi amfani da dabino gaba ɗaya. (Gwada waɗannan kayan zaki 10 da aka ƙawata da dabino.) "Dukan dabino a babban tushen fiber, potassium, selenium, da magnesium," in ji Gans. "Amma idan ka yi syrup din dabino ka cire ruwan 'ya'yan itace mai danko daga dabino da aka dafa, za ka rasa yawancin sinadaran."

Sorghum syrup

Wani zabin mai zaki shine sirop da aka samu daga sorghum. (FYI, ana girbe syrup na sorghum daga tsire-tsire masu zaƙi, ba iri ɗaya da ake girbe hatsin sorghum ba.) Yana da kauri kamar molasses, mai daɗi da daɗi, don haka kaɗan kaɗan ne, in ji Dana White, mai ba da shawara kan abinci likitan abinci mai rijista. Ta ba da shawarar gwada syrup a cikin kayan salati, kayan gasa, ko abin sha.

Palmyra jaggery

Palmyra jaggery shine mai zaki daga itacen dabino na Palmyra wanda a wasu lokuta ana amfani da shi wajen dafa abinci na Ayurvedic. Ya ƙunshi alamun alli, phosphorus, da baƙin ƙarfe, da bitamin B1, B6, da B12. Ya yi kama da adadin kuzari zuwa sukari tebur, amma mai daɗi don ku iya tserewa tare da amfani da ƙasa. (Mai dangantaka: Shin Abincin Ayurvedic yayi daidai don Rage nauyi?)

Brown shinkafa syrup

Brown shinkafa syrup ana yin shi ne ta hanyar karya sitaci na dafaffen shinkafa. Duk glucose ne kuma yana da ma'aunin glycemic index na 98, kusan sau biyu na sukarin tebur. Wani koma -baya da ya kamata a sani, wani bincike ya gano cewa wasu samfuran syrup shinkafa masu launin ruwan kasa a kasuwa sun ƙunshi arsenic, don haka ci gaba da taka tsantsan.

Stevia

An girbe stevia daga tsiron stevia. Yana kama da fararen sukari na yau da kullun amma ya bambanta daga sau 150 zuwa 300. Ko da yake ya fito ne daga shuka, ana ɗaukar stevia azaman zaki na wucin gadi saboda yawan sarrafawa. Stevia ta shahara saboda ƙarancin kalori, amma ba tare da laifi ba. An haɗa mai zaki zuwa wani mummunan tasiri akan ƙwayoyin cuta na gut.

Sugar kwakwa

Sugar kwakwa yana da ɗan ɗanɗanar sukari mai ɗanɗano. Yana da zaɓi mafi kyau fiye da tebur tebur ga mutanen da ke kallon jininsu tunda yana da ƙarancin glycemic index don haka yana haifar da ƙarancin amsawar insulin. Yana yiwuwa a wuce gona da iri, ko da yake. "Gwanin kwakwa ya sami kulawa da yawa saboda mutane za su haɗa komai da kwakwa da abincin lafiya," in ji Gans. "Amma ba kamar cizo a cikin kwakwa ba; har yanzu ana sarrafa shi."

'Ya'yan bishara

Kamar stevia, granular zaki da aka yi daga 'ya'yan itacen monk shine ƙarancin kalori, mai zaki da aka samo daga shuka wanda ke da ƙarancin glycemic index. Dukansu kuma suna da daɗi sosai tare da ɗanɗano kaɗan. "Ya'yan itacen Monk sun kasance na ɗan lokaci amma sun sami ƙarfi a cikin shekaru biyun da suka gabata a matsayin nau'in kayan zaki na wucin gadi," in ji White. Ta yi gargadin cewa bai kasance a wurin da ya isa ba don tantance duk wani mummunan tasirin kiwon lafiya tukuna.

Yacon asalin

Syrup da aka tattara daga tushen tushen yacon yana samun ƙima sosai a yanzu saboda yana ƙunshe da fiber pre-biotic. (Refresher: Pre-biotics wani abu ne da jikin ku baya narkewa wanda ke aiki azaman abinci ga ƙwayoyin cuta a cikin hanjin ku.) Amma kuma, saboda ƙarancin kalori, ya fi kyau ku nemi wani wuri don gyaran gaban ku. .

Bita don