Rikicin Sugar mai lyarfi na Amurka ya kai Matakan Cutar

Wadatacce

• Yawancinmu muna cin kayan zaki sau uku a rana-kuma ba mu ma san shi ba.
• Abin Dadi a Abincin Mu
• Tabbatar da Darajar yau da kullun
• Yunƙurin edara Sugar
• Tarihin Sugar
• Ba 'Kalandar wofi' ba
• Tabbatar da Darajar yau da kullun
• Yunƙurin edara Sugar
• Tarihin Sugar
• Ba 'Kalandar wofi' ba
• Tabbatar da Darajar yau da kullun
• Yunƙurin edara Sugar
• Tarihin Sugar
• Ba 'Kalandar wofi' ba

Yawancinmu muna cin kayan zaki sau uku a rana-kuma ba mu ma san shi ba.

Sugar da sauran kayan zaƙi sune manyan abubuwan da ke cikin wasu abubuwan sha da abincin Amurka da suka fi so. Kuma sun shiga cikin abincin Amurkawa, la'akari da matsakaicin Ba'amurke na cin kimanin cokali 20, ko gram 80, na sukari a rana. Abubuwan mai daɗi shine tushen yawancin kuzari a cikin abincin Yammacin Turai. Koyaya, yanzu masana suna jayayya, kayan zaki sune masu ba da gudummawa ga manyan cututtuka.

Ba a tsara jikin mutum don aiwatar da waɗannan matakan abubuwan zaƙi ba, kamar yadda yake bayyane ta ƙaruwar cututtukan da ke tattare da su. Bayan cavities, yawan amfani da mai zaki kai tsaye yana taimakawa ga ci gaban nau'in 2 na ciwon sukari, cututtukan zuciya, da cututtukan hanta mai haɗari, wanda ake sa ran zai iya yin lissafin yawancin buƙatun dashen hanta a Amurka

Ba waɗannan wajan kulawar lokaci-lokaci bane ke da masana likitanci, amma yawan cin abincin yau da kullun ga yawancin Amurkawa. Dokta Alan Greene, wani likitan yara ne da ke zaune a hukumar ta Cibiyar Kula da Abinci mai gina jiki, ya ce abubuwan sha mai daɗin sukari, tare da kek, da kek, da ice cream, su ne manyan masu laifi, amma ɓoyayyun hanyoyin da aka ƙara sugars ɗin ma abin damuwa ne. . "Abin da ya faru shi ne cewa Amurkawa suna yin kayan zaki sau da yawa a rana kuma ba su sani ba," kamar yadda ya gaya wa Healthline.

Abin Dadi a Abincin Mu

Duk da cewa akwai bayyanannun masu laifi na karin sukari, kamar su teaspoon na sukari a cikin kofi ko kwanon hatsi na yarinka, akwai wasu hanyoyi da yawa da aka kara masu daɗin zaki shiga cikin abincin Amurka. Fara kwanakinku tare da wani abu kamar yogurt mai ƙarancin mai, ruwan 'ya'yan itace, hatsi, ko sandar granola na iya zama kamar zaɓi mai kyau, amma waɗannan abinci masu lafiya suna iya ɗaukar ɓoyayyun sugars.

Don abinci, manyan masu laifi a bayyane suke: syrups, alewa, kek, cookies, da kayan zaki na madara kamar ice cream. Gurasar Cupess guda daya, wacce Amurkawa ke cin miliyan 600 a shekara, tana dauke da gram 21 na sukari. Littleananan biean Buƙatar Swiss Debbie biyu sun ƙunshi gram 27, daidai yake da sandar Snickers. M & Ms, mafi kyawun alewa a cikin Amurka, ya ƙunshi gram 30 na sukari a kowane aiki, ban da ambaton kashi 30 na darajar kitsen mai na yau da kullun.

Tabbatar da Darajar yau da kullun

Duk da yake waɗannan abincin duk suna lissafa abubuwan sukarin su akan lakabin abincin su, shine sinadari ɗaya wanda bashi da ƙayyadadden darajar yau da kullun da aka haɗe da shi. Sungiyoyi kamar Heartungiyar Zuciya ta Amurka (AHA) da Hukumar Lafiya ta Duniya (WHO) sun ba da shawarar cewa ƙasa da kashi 10 cikin ɗari na abincin mutum ya fito ne daga ƙarin sugars. Da kyau, yawancin mata bai kamata su cinye fiye da adadin kuzari 100 daga sukari a rana ba, ko kusan cokali shida. Ga maza, wannan shine adadin kuzari 150, ko cokali tara. Kamar yadda karamin cokali daya yake dauke da gram hudu na sukari, kopin mafi yawan ruwan 'ya'yan itacen apple - har ma wadanda aka yiwa lakabi da kashi dari-dari na ruwan' ya'yan itace-zasu fitar da kai har zuwa yau.

A watan Mayu, FDA, wacce a watan Yulin 2018 za ta hada da kari da karin sukari da aka bayyana a matsayin amfanin yau da kullun, wani yunkuri da masana abinci mai gina jiki suka sanar kuma wadanda ke cikin masana'antar kayan zaki suka yi kuka. Amma da wuya sauye-sauye a cikin tsari ya kasance ba tare da mayar da martani ba daga waɗanda ke cin ribar siyar da kayan zaki.

A shekarar 2002, WHO ta fitar da TRS 196, wani daftarin aiki wanda ya kimanta kyawawan halaye don dabarun ta na duniya kan yadda za a rage cututtukan da ba sa yaduwa. Shawara daya ita ce ta rage cin sukari zuwa kasa da kashi 10 cikin 100 na adadin kuzari na mutum a kullum. Masu masana'antun sukari ne suka kai rahoton rahoton kan cancantarsa ​​da tunaninsa, wanda hakan ya haifar da wani fada tsakanin masana kimiyyar kiwon lafiya da masana'antar abinci.

Sungiyoyi kamar Sugungiyar Sugar, Cornungiyar Matattarar Masara, Dairyungiyar Abincin Abincin Internationalasa ta Duniya, ersungiyar Manoma Masara ta ,asa, da Associationungiyar Abincin Abinci sun rubuta wasiƙu suna nuna rashin amincewa da shawarar a kan filayen babu isasshen shaidar da za ta goyi bayan iƙirarin. "Sun yi iƙirarin cewa babu wani mummunan abinci, sai dai abincin da ba shi da kyau, kuma waɗannan sun faru ne saboda zaɓin kanmu," masanin kimiyyar gina jiki ɗan ƙasar Norway Kaare R. Norum, farfesa a Jami'ar Olso, ya rubuta game da turawar masana'antar.

Masana'antar sukari ta kai har ta nemi Tommy Thompson, sannan-Amurka. Sakataren Lafiya da Ayyuka na Dan Adam, don hana Amurka harajin biyan WHO idan an buga rahoton. An kwatanta wannan matakin da yin baƙar fata kuma an ɗauke shi mafi munin fiye da kowace dabarar da har masana'antar taba ke amfani da ita.

An buga shi kuma ba a hana tallafi ba.

Yunƙurin edara Sugar

Sugar ya zama abin ƙyamar abinci mai gina jiki kwanan nan, kamar cholesterol da wadataccen mai mai ƙyama a gabansa. Yayin sarrafa abinci, ana cire mahimman abubuwa masu gina jiki da zare yayin da ake ƙara sukari don sanya shi dandano. Wani binciken da aka yi kwanan nan wanda ya bayyana a Jaridar Likita ta Burtaniya ta gano cewa abincin da aka sarrafa sosai - wadanda ke da kayan hada-hadar kayan hannu - sun kai kusan kashi 58 cikin 100 na adadin kuzari da aka cinye, kashi 90 daga ciki an kara su da sikari. Gabaɗaya, masu binciken sun gano, fiye da kashi 82 cikin ɗari na mutanen 9,317 da aka bincika sun zarce kashi 10 cikin ɗari na adadin kuzari daga sugars.

Sugar, da kanta, ba shaidan bane a cikin kabad, amma yawan cinsa yana da masana da yawa suna damuwa game da lafiyar al'ummarmu. Daya daga cikin manyan masu sukar lamarin shi ne Dr. Robert Lustig, masanin ilmin likitan yara a Jami'ar California, San Francisco, kuma wanda ya kafa Cibiyar Kula da Abinci mai gina jiki. Ba ya jin kunya don kiran kasancewar sukari a cikin abincin Amurka da guba ko guba.

"Muna buƙatar canji a cikin samar da abinci," in ji Lustig ga Healthline. “Ba mu bukatar sukari don mu rayu. Ba wanda yake yi. ”

Tarihin Sugar

Sugar ya kasance wani ɓangare na abincin ɗan adam tsawon ƙarnika. Da zarar anyi la’akari da abin marmari, Christopher Columbus har ma ya kawo “farin zinare” shuke-shuke tare da shi a lokacin tafiyarsa ta 1492 zuwa Arewacin Amurka, kuma noman rake ya bunkasa. Zuwa 1800s, matsakaicin Ba'amurke ya sha fam miliyan 4 na sukari a shekara. Har yanzu babban albarkatun tsabar kuɗi ne na duniya kuma ɓangare na kusan kowace al'ada a duniya.

Amma lokacin da muke magana game da sikari, ba kawai muna magana ne game da sukarin tebur da aka yi da sukari da gwoza ba, har ma waɗanda aka yi da masara, kamar syrup na masara da babban-fructose masarar ruwa. Dukkanin, an san sukari da sunaye 56, kowane ɗayan na iya bayyana akan alamun abinci. Addara duk waɗannan laƙabi a ƙarƙashin laimar masu ƙanshin caloric kuma a ƙwanƙolinsa a cikin 1999, Amurkawa suna shan fam 155 na masu zaki na caloric a kowace shekara, ko kuma kusan cokali 52 a kowace rana, a cewar Ma'aikatar Aikin Gona ta Amurka (USDA).

Yanzu matsakaiciyar abincin Amurkawa na shekara-shekara kusan fam 105 a shekara, wata alama ce da ke nuna cewa halayyar mabukaci game da fararen kaya sun fara sauyawa.

“A wata ma'anar, sukari shine yawan abinci na farko. Ya bayyana ne a wasu wuraren da basu da tabbas, kamar su pizza, burodi, karnuka masu zafi, dankakken shinkafa, miya, dankalin turawa, miyar spaghetti, naman abincin rana, kayan lambu na gwangwani, abubuwan sha na 'ya'yan itace, yogurt mai dandano, ketchup, salatin salad, mayonnaise, da dan gyada man shanu, ”wani rahoton USDA na 2000 ya ce.

Daga 2005 zuwa 2009, kashi 77 cikin ɗari na dukkanin adadin kuzari da aka saya a Amurka sun ƙunshi abubuwan zaƙi masu amfani da caloric, a cewar wani 2012 daga Jami'ar North Carolina da ke Chapel Hill. An samo su a cikin yawancin wuraren da kuke tsammani-kayan ciye-ciye, pies, cookies, kek, da abubuwan sha mai daɗin sukari-amma kuma a cikin shirye-shiryen cin-hatsi da granola, furotin, da sandunan makamashi, kamar yadda aka ambata a sama . Syrup masara shine mafi zaki da akafi amfani dashi a kasuwar abinci ta Amurka, sai kuma dawa, sukari, kara-fructose masara, da ruwan 'ya'yan itace masu maida hankali.

"Suna cikin abincin da aka sarrafa irin su yogurt, kamar su barbecue sauce, ketchup, hamburger buns, naman hamburger," in ji Lustig. "Kusan duk wani abu a cikin shagon sayar da kayan masarufi an saka shi da ƙarin sukari, da gangan, daga masana'antar abinci, saboda sun san lokacin da suka ƙara shi za ku sayi ƙari."

Ba 'Kalandar wofi' ba

Don haka menene mafi alheri a gare ku, sukari ko kayan zaki na masara?

Wannan shine asalin karar tsakanin masana'antar sikari da masu yin masarar-masara-fructose. Dukansu sun yi da'awar ɗayan sun ɓatar da juna a cikin tallace-tallace, ciki har da tallan maganin masara cewa duk sukari iri ɗaya ne kuma "Jikinku ba zai iya faɗi bambanci ba." Bayan shekaru a kotuna, daga karshe aka fara shari'ar a Los Angeles a watan Nuwambar bara, amma a ranar 20 ga Nuwamba, kungiyoyin biyu sun sanar da cewa sun cimma matsaya ta sirri. FDA, duk da haka, cewa sukari, ko daga masara, gwoza ko rake, suna da mahimmanci iri ɗaya kuma suna ba da shawarar kowa ya rage yawan cinsu duka.

Abubuwa masu daɗi da yawa na iya haifar da cuta. Yayi kadan? Da kyau, babu irin wannan.

Abubuwan suga da ke faruwa a ɗabi'a, kamar waɗanda suke cikin 'ya'yan itace ko kayayyakin kiwo, ba masana ƙwarewa ƙwarai saboda suma suna kawo zare, ma'adanai, da sauran abubuwan gina jiki. Greene ya ce yayin da yake da wuya ka ga wani ya ci tuffa biyar a jere, ba bakon abu ba ne ka ga wani yana cin matakin sukari iri-iri, idan ba haka ba, yayin cin abinci a kan cookies ko shan soda.

"Tsarin ya bugu da waɗannan matakan waɗanda ba a tsara su don sarrafawa ba," in ji shi.

Tataccen sukari da sauran kayan zaki - ciki har da babban fructose masara syrup da sauran kara sugars tare da kari - ya bayar da adadin kuzari kawai kuma babu darajar abinci mai gina jiki. Masu lakabi da "komai na adadin kuzari," masana sun ce adadin kuzarin suga ba komai a ciki kuma suna yin lahani ga jikin mutum fiye da yadda aka fahimta. Su abinci ne masu ƙarancin abinci mai ƙarancin ƙarfi, ma'ana yana samar da wadataccen kuzari amma ba wani abu da jiki ke buƙata. Kuma idan ba ku ƙone wannan makamashin ba, jikinku ya mai da shi mai mai. Wannan yana faruwa ko da sauri idan ya zo a cikin sifar ruwa saboda jiki baya jin ƙoshi, kamar idan an cinye su da ƙarfi.

Tambayar ita ce me ya sa ake samun sukari sosai a cikin dukkan abincin, da kuma dukkan girke-girke, da kuma duk abincin da ake sarrafawa? ” Lustig ya ce. “Kuma amsar ita ce saboda sukari yana sayarwa. Kuma na san yana sayarwa, amma rashin alheri, kamar yadda muka koya, ba shi da kyau a gare ku. "

Dubi dalilin da yasa lokaci yayi da # BreakUpWithSugar

Misali, kwanten oza 6 na Dannon All Natural Plain Lowfat Yogurt yana dauke da gram 12 na sukari. Gilashi mai nauyin 8 na Tropicana Pure Premium ruwan lemu ya ƙunshi gram 22 na sukari.

Packungiyar burodi biyu na Nature Valley Oats ‘n’ Honey Granola Bars tana da gram 11 na sukari. (Honey shine abu na biyu da aka jera mai daɗi bayan sukari. Sandunan kuma suna ƙunshe da ruwan sukarin mai ruwan kasa.) Yayin da lakabin ke cewa “na halitta,” “mai tsabta,” da “yanayi,” kalmomin da Hukumar Abinci da Magunguna ta Amurka (FDA) ba ta tsarawa. , waɗannan duk suna ƙidaya azaman tushen ƙara sukari.

Amma karin kumallo farawa ne kawai.

Gabaɗaya, yawan cin abincin kalori ya fito ne daga ƙarin sugars. Kashi na uku ya fito ne daga abubuwan sha mai daɗin zaki, gami da abubuwan sha mai laushi, abubuwan sha na motsa jiki, da abin sha na fruita fruitan itace. Wata kwalba mai nauyin awo 20 na Coca-Cola, mafi kyawun soda a duniya, yana ɗauke da gram 65 na sukari. Girman Pepsi iri ɗaya yana da gram 69, kuma “ainihin sukari” yana da gram 66. Gatorade mai nauyin 20 yana da gram 34 na sukari. Amma abubuwan sha masu daɗaɗɗen da ake yiwa lakabi da ruwan 'ya'yan itace galibi suna da sukari a cikin oza fiye da yawancin soda a kasuwa. Misali, gwangwani na wiwi 11.5 na Minute Maid Cranberry Apple Cocktail- “wanda aka yi da ruwan‘ ya’yan itace na gaske ”- yana da sukari gram 58, yayin da gwangwani 12 na wiwi na Pepsi yana da gram 41.

Don abinci, manyan masu laifi a bayyane suke: syrups, alewa, kek, cookies, da kayan zaki na madara kamar ice cream. Gurasar Cupess guda daya, wacce Amurkawa ke cin miliyan 600 a shekara, tana dauke da gram 21 na sukari. Littleananan biean Buƙatar Swiss Debbie biyu sun ƙunshi gram 27, daidai yake da sandar Snickers. M & Ms, mafi kyawun alewa a cikin Amurka, ya ƙunshi gram 30 na sukari a kowane aiki, ban da ambaton kashi 30 na darajar kitsen mai na yau da kullun.

Tabbatar da Darajar yau da kullun

Duk da yake waɗannan abincin duk suna lissafa abubuwan sukarin su akan lakabin abincin su, shine sinadari ɗaya wanda bashi da ƙayyadadden darajar yau da kullun da aka haɗe da shi. Sungiyoyi kamar Heartungiyar Zuciya ta Amurka (AHA) da Hukumar Lafiya ta Duniya (WHO) sun ba da shawarar cewa ƙasa da kashi 10 cikin ɗari na abincin mutum ya fito ne daga ƙarin sugars. Da kyau, yawancin mata bai kamata su cinye fiye da adadin kuzari 100 daga sukari a rana ba, ko kusan cokali shida. Ga maza, wannan shine adadin kuzari 150, ko cokali tara. Kamar yadda karamin cokali daya yake dauke da gram hudu na sukari, kopin mafi yawan ruwan 'ya'yan itacen apple - har ma wadanda aka yiwa lakabi da kashi dari-dari na ruwan' ya'yan itace-zasu fitar da kai har zuwa yau.

A watan Mayu, FDA, wacce a watan Yulin 2018 za ta hada da kari da karin sukari da aka bayyana a matsayin amfanin yau da kullun, wani yunkuri da masana abinci mai gina jiki suka sanar kuma wadanda ke cikin masana'antar kayan zaki suka yi kuka. Amma da wuya sauye-sauye a cikin tsari ya kasance ba tare da mayar da martani ba daga waɗanda ke cin ribar siyar da kayan zaki.

A shekarar 2002, WHO ta fitar da TRS 196, wani daftarin aiki wanda ya kimanta kyawawan halaye don dabarun ta na duniya kan yadda za a rage cututtukan da ba sa yaduwa. Shawara daya ita ce ta rage cin sukari zuwa kasa da kashi 10 cikin 100 na adadin kuzari na mutum a kullum. Masu masana'antun sukari ne suka kai rahoton rahoton kan cancantarsa ​​da tunaninsa, wanda hakan ya haifar da wani fada tsakanin masana kimiyyar kiwon lafiya da masana'antar abinci.

Sungiyoyi kamar Sugungiyar Sugar, Cornungiyar Matattarar Masara, Dairyungiyar Abincin Abincin Internationalasa ta Duniya, ersungiyar Manoma Masara ta ,asa, da Associationungiyar Abincin Abinci sun rubuta wasiƙu suna nuna rashin amincewa da shawarar a kan filayen babu isasshen shaidar da za ta goyi bayan iƙirarin. "Sun yi iƙirarin cewa babu wani mummunan abinci, sai dai abincin da ba shi da kyau, kuma waɗannan sun faru ne saboda zaɓin kanmu," masanin kimiyyar gina jiki ɗan ƙasar Norway Kaare R. Norum, farfesa a Jami'ar Olso, ya rubuta game da turawar masana'antar.

Masana'antar sukari ta kai har ta nemi Tommy Thompson, sannan-Amurka. Sakataren Lafiya da Ayyuka na Dan Adam, don hana Amurka harajin biyan WHO idan an buga rahoton. An kwatanta wannan matakin da yin baƙar fata kuma an ɗauke shi mafi munin fiye da kowace dabarar da har masana'antar taba ke amfani da ita.

An buga shi kuma ba a hana tallafi ba.

Yunƙurin edara Sugar

Sugar ya zama abin ƙyamar abinci mai gina jiki kwanan nan, kamar cholesterol da wadataccen mai mai ƙyama a gabansa. Yayin sarrafa abinci, ana cire mahimman abubuwa masu gina jiki da zare yayin da ake ƙara sukari don sanya shi dandano. Wani binciken da aka yi kwanan nan wanda ya bayyana a Jaridar Likita ta Burtaniya ta gano cewa abincin da aka sarrafa sosai - wadanda ke da kayan hada-hadar kayan hannu - sun kai kusan kashi 58 cikin 100 na adadin kuzari da aka cinye, kashi 90 daga ciki an kara su da sikari. Gabaɗaya, masu binciken sun gano, fiye da kashi 82 cikin ɗari na mutanen 9,317 da aka bincika sun zarce kashi 10 cikin ɗari na adadin kuzari daga sugars.

Sugar, da kanta, ba shaidan bane a cikin kabad, amma yawan cinsa yana da masana da yawa suna damuwa game da lafiyar al'ummarmu. Daya daga cikin manyan masu sukar lamarin shi ne Dr. Robert Lustig, masanin ilmin likitan yara a Jami'ar California, San Francisco, kuma wanda ya kafa Cibiyar Kula da Abinci mai gina jiki. Ba ya jin kunya don kiran kasancewar sukari a cikin abincin Amurka da guba ko guba.

"Muna buƙatar canji a cikin samar da abinci," in ji Lustig ga Healthline. “Ba mu bukatar sukari don mu rayu. Ba wanda yake yi. ”

Tarihin Sugar

Sugar ya kasance wani ɓangare na abincin ɗan adam tsawon ƙarnika. Da zarar anyi la’akari da abin marmari, Christopher Columbus har ma ya kawo “farin zinare” shuke-shuke tare da shi a lokacin tafiyarsa ta 1492 zuwa Arewacin Amurka, kuma noman rake ya bunkasa. Zuwa 1800s, matsakaicin Ba'amurke ya sha fam miliyan 4 na sukari a shekara. Har yanzu babban albarkatun tsabar kuɗi ne na duniya kuma ɓangare na kusan kowace al'ada a duniya.

Amma lokacin da muke magana game da sikari, ba kawai muna magana ne game da sukarin tebur da aka yi da sukari da gwoza ba, har ma waɗanda aka yi da masara, kamar syrup na masara da babban-fructose masarar ruwa. Dukkanin, an san sukari da sunaye 56, kowane ɗayan na iya bayyana akan alamun abinci. Addara duk waɗannan laƙabi a ƙarƙashin laimar masu ƙanshin caloric kuma a ƙwanƙolinsa a cikin 1999, Amurkawa suna shan fam 155 na masu zaki na caloric a kowace shekara, ko kuma kusan cokali 52 a kowace rana, a cewar Ma'aikatar Aikin Gona ta Amurka (USDA).

Yanzu matsakaiciyar abincin Amurkawa na shekara-shekara kusan fam 105 a shekara, wata alama ce da ke nuna cewa halayyar mabukaci game da fararen kaya sun fara sauyawa.

“A wata ma'anar, sukari shine yawan abinci na farko. Ya bayyana ne a wasu wuraren da basu da tabbas, kamar su pizza, burodi, karnuka masu zafi, dankakken shinkafa, miya, dankalin turawa, miyar spaghetti, naman abincin rana, kayan lambu na gwangwani, abubuwan sha na 'ya'yan itace, yogurt mai dandano, ketchup, salatin salad, mayonnaise, da dan gyada man shanu, ”wani rahoton USDA na 2000 ya ce.

Daga 2005 zuwa 2009, kashi 77 cikin ɗari na dukkanin adadin kuzari da aka saya a Amurka sun ƙunshi abubuwan zaƙi masu amfani da caloric, a cewar wani 2012 daga Jami'ar North Carolina da ke Chapel Hill. An samo su a cikin yawancin wuraren da kuke tsammani-kayan ciye-ciye, pies, cookies, kek, da abubuwan sha mai daɗin sukari-amma kuma a cikin shirye-shiryen cin-hatsi da granola, furotin, da sandunan makamashi, kamar yadda aka ambata a sama . Syrup masara shine mafi zaki da akafi amfani dashi a kasuwar abinci ta Amurka, sai kuma dawa, sukari, kara-fructose masara, da ruwan 'ya'yan itace masu maida hankali.

"Suna cikin abincin da aka sarrafa irin su yogurt, kamar su barbecue sauce, ketchup, hamburger buns, naman hamburger," in ji Lustig. "Kusan duk wani abu a cikin shagon sayar da kayan masarufi an saka shi da ƙarin sukari, da gangan, daga masana'antar abinci, saboda sun san lokacin da suka ƙara shi za ku sayi ƙari."

Ba 'Kalandar wofi' ba

Don haka menene mafi alheri a gare ku, sukari ko kayan zaki na masara?

Wannan shine asalin karar tsakanin masana'antar sikari da masu yin masarar-masara-fructose. Dukansu sun yi da'awar ɗayan sun ɓatar da juna a cikin tallace-tallace, ciki har da tallan maganin masara cewa duk sukari iri ɗaya ne kuma "Jikinku ba zai iya faɗi bambanci ba." Bayan shekaru a kotuna, daga karshe aka fara shari'ar a Los Angeles a watan Nuwambar bara, amma a ranar 20 ga Nuwamba, kungiyoyin biyu sun sanar da cewa sun cimma matsaya ta sirri. FDA, duk da haka, cewa sukari, ko daga masara, gwoza ko rake, suna da mahimmanci iri ɗaya kuma suna ba da shawarar kowa ya rage yawan cinsu duka.

Abubuwa masu daɗi da yawa na iya haifar da cuta. Yayi kadan? Da kyau, babu irin wannan.

Abubuwan suga waɗanda ke faruwa a zahiri, kamar waɗanda suke cikin fruitsa oran itace ko kayayyakin kiwo, ba masana ƙwarewa sosai saboda suma suna kawo zare, ma'adanai, da sauran abubuwan gina jiki. Greene ya ce yayin da yake da wuya ka ga wani ya ci tuffa biyar a jere, ba bakon abu ba ne ka ga wani yana cin matakin sukari iri-iri, idan ba haka ba, yayin cin abinci a kan cookies ko shan soda.

"Tsarin ya bugu da waɗannan matakan waɗanda ba a tsara su don sarrafawa ba," in ji shi.

Tataccen sukari da sauran kayan zaki - ciki har da babban fructose masara syrup da sauran kara sugars tare da kari - ya bayar da adadin kuzari kawai kuma babu darajar abinci mai gina jiki. Masu lakabi da "komai na adadin kuzari," masana sun ce adadin kuzarin suga ba komai a ciki kuma suna yin lahani ga jikin mutum fiye da yadda aka fahimta. Suna da ƙarancin abinci mai ƙarancin kuzari, ma'ana yana samar da wadataccen kuzari amma ba wani abu da jiki yake buƙata. Kuma idan ba ku ƙone wannan makamashin ba, jikinku ya mai da shi mai mai. Wannan yana faruwa ko da sauri idan ya zo a cikin sifar ruwa saboda jiki baya jin ƙoshi, kamar idan an cinye su da ƙarfi.

Tambayar ita ce me ya sa ake samun sukari sosai a cikin dukkan abincin, da kuma dukkan girke-girke, da kuma duk abincin da ake sarrafawa? ” Lustig ya ce. “Kuma amsar ita ce saboda sukari yana sayarwa. Kuma na san yana sayarwa, amma rashin alheri, kamar yadda muka koya, ba shi da kyau a gare ku. "

Dubi dalilin da yasa lokaci yayi da # BreakUpWithSugar

Misali, kwanten oza 6 na Dannon All Natural Plain Lowfat Yogurt yana dauke da gram 12 na sukari. Gilashi mai nauyin 8 na Tropicana Pure Premium ruwan lemu ya ƙunshi gram 22 na sukari.

Packungiyar burodi biyu na Nature Valley Oats ‘n’ Honey Granola Bars tana da gram 11 na sukari. (Honey shine abu na biyu da aka jera mai daɗi bayan sukari. Sandunan kuma suna ƙunshe da ruwan sukarin mai ruwan kasa.) Yayin da lakabin ke cewa “na halitta,” “mai tsabta,” da “yanayi,” kalmomin da Hukumar Abinci da Magunguna ta Amurka (FDA) ba ta tsarawa. , waɗannan duk suna ƙidaya azaman tushen ƙara sukari.

Amma karin kumallo farawa ne kawai.

Gabaɗaya, yawan cin abincin kalori ya fito ne daga ƙarin sugars. Kashi na uku ya fito ne daga abubuwan sha mai daɗin zaki, gami da abubuwan sha mai laushi, abubuwan sha na motsa jiki, da abin sha na fruita fruitan itace. Wata kwalba mai nauyin awo 20 na Coca-Cola, mafi kyawun soda a duniya, yana ɗauke da gram 65 na sukari. Girman Pepsi iri ɗaya yana da gram 69, kuma “ainihin sukari” yana da gram 66. Gatorade mai nauyin 20 yana da gram 34 na sukari. Amma abubuwan sha masu daɗaɗɗen da ake yiwa lakabi da ruwan 'ya'yan itace galibi suna da sukari a cikin oza fiye da yawancin soda a kasuwa. Misali, gwangwani na wiwi 11.5 na Minute Maid Cranberry Apple Cocktail- “wanda aka yi da ruwan‘ ya’yan itace na gaske ”- yana da sukari gram 58, yayin da gwangwani 12 na wiwi na Pepsi yana da gram 41.

Don abinci, manyan masu laifi a bayyane suke: syrups, alewa, kek, cookies, da kayan zaki na madara kamar ice cream. Gurasar Cupess guda daya, wacce Amurkawa ke cin miliyan 600 a shekara, tana dauke da gram 21 na sukari. Littleananan biean Buƙatar Swiss Debbie biyu sun ƙunshi gram 27, daidai yake da sandar Snickers. M & Ms, mafi kyawun alewa a cikin Amurka, ya ƙunshi gram 30 na sukari a kowane aiki, ban da ambaton kashi 30 na darajar kitsen mai na yau da kullun.

Tabbatar da Darajar yau da kullun

Duk da yake waɗannan abincin duk suna lissafa abubuwan sukarin su akan lakabin abincin su, shine sinadari ɗaya wanda bashi da ƙayyadadden darajar yau da kullun da aka haɗe da shi. Sungiyoyi kamar Heartungiyar Zuciya ta Amurka (AHA) da Hukumar Lafiya ta Duniya (WHO) sun ba da shawarar cewa ƙasa da kashi 10 cikin ɗari na abincin mutum ya fito ne daga ƙarin sugars. Da kyau, yawancin mata bai kamata su cinye fiye da adadin kuzari 100 daga sukari a rana ba, ko kusan cokali shida. Ga maza, wannan shine adadin kuzari 150, ko cokali tara. Kamar yadda karamin cokali daya yake dauke da gram hudu na sukari, kopin mafi yawan ruwan 'ya'yan itacen apple - har ma wadanda aka yiwa lakabi da kashi dari-dari na ruwan' ya'yan itace-zasu fitar da kai har zuwa yau.

A watan Mayu, FDA, wacce a watan Yulin 2018 za ta hada da kari da karin sukari da aka bayyana a matsayin amfanin yau da kullun, wani yunkuri da masana abinci mai gina jiki suka sanar kuma wadanda ke cikin masana'antar kayan zaki suka yi kuka. Amma da wuya sauye-sauye a cikin tsari ya kasance ba tare da mayar da martani ba daga waɗanda ke cin ribar siyar da kayan zaki.

A shekarar 2002, WHO ta fitar da TRS 196, wani daftarin aiki wanda ya kimanta kyawawan halaye don dabarun ta na duniya kan yadda za a rage cututtukan da ba sa yaduwa. Shawara daya ita ce ta rage cin sukari zuwa kasa da kashi 10 cikin 100 na adadin kuzari na mutum a kullum. Masu masana'antun sukari ne suka kai rahoton rahoton kan cancantarsa ​​da tunaninsa, wanda hakan ya haifar da wani fada tsakanin masana kimiyyar kiwon lafiya da masana'antar abinci.

Sungiyoyi kamar Sugungiyar Sugar, Cornungiyar Matattarar Masara, Dairyungiyar Abincin Abincin Internationalasa ta Duniya, ersungiyar Manoma Masara ta ,asa, da Associationungiyar Abincin Abinci sun rubuta wasiƙu suna nuna rashin amincewa da shawarar a kan filayen babu isasshen shaidar da za ta goyi bayan iƙirarin. "Sun yi iƙirarin cewa babu wani mummunan abinci, sai dai abincin da ba shi da kyau, kuma waɗannan sun faru ne saboda zaɓin kanmu," masanin kimiyyar gina jiki ɗan ƙasar Norway Kaare R. Norum, farfesa a Jami'ar Olso, ya rubuta game da turawar masana'antar.

Masana'antar sukari ta kai har ta nemi Tommy Thompson, sannan-Amurka. Sakataren Lafiya da Ayyuka na Dan Adam, don hana Amurka harajin biyan WHO idan an buga rahoton. An kwatanta wannan matakin da yin baƙar fata kuma an ɗauke shi mafi munin fiye da kowace dabarar da har masana'antar taba ke amfani da ita.

An buga shi kuma ba a hana tallafi ba.

Yunƙurin edara Sugar

Sugar ya zama abin ƙyamar abinci mai gina jiki kwanan nan, kamar cholesterol da wadataccen mai mai ƙyama a gabansa. Yayin sarrafa abinci, ana cire mahimman abubuwa masu gina jiki da zare yayin da ake ƙara sukari don sanya shi dandano. Wani binciken da aka yi kwanan nan wanda ya bayyana a Jaridar Likita ta Burtaniya ta gano cewa abincin da aka sarrafa sosai - wadanda ke da kayan hada-hadar kayan hannu - sun kai kusan kashi 58 cikin 100 na adadin kuzari da aka cinye, kashi 90 daga ciki an kara su da sikari. Gabaɗaya, masu binciken sun gano, fiye da kashi 82 cikin ɗari na mutanen 9,317 da aka bincika sun zarce kashi 10 cikin ɗari na adadin kuzari daga sugars.

Sugar, da kanta, ba shaidan bane a cikin kabad, amma yawan cinsa yana da masana da yawa suna damuwa game da lafiyar al'ummarmu. Daya daga cikin manyan masu sukar lamarin shi ne Dr. Robert Lustig, masanin ilmin likitan yara a Jami'ar California, San Francisco, kuma wanda ya kafa Cibiyar Kula da Abinci mai gina jiki. Ba ya jin kunya don kiran kasancewar sukari a cikin abincin Amurka da guba ko guba.

"Muna buƙatar canji a cikin samar da abinci," in ji Lustig ga Healthline. “Ba mu bukatar sukari don mu rayu. Ba wanda yake yi. ”

Tarihin Sugar

Sugar ya kasance wani ɓangare na abincin ɗan adam tsawon ƙarnika. Da zarar anyi la’akari da abin marmari, Christopher Columbus har ma ya kawo “farin zinare” shuke-shuke tare da shi a lokacin tafiyarsa ta 1492 zuwa Arewacin Amurka, kuma noman rake ya bunkasa. Zuwa 1800s, matsakaicin Ba'amurke ya sha fam miliyan 4 na sukari a shekara. Har yanzu babban albarkatun tsabar kuɗi ne na duniya kuma ɓangare na kusan kowace al'ada a duniya.

Amma lokacin da muke magana game da sikari, ba kawai muna magana ne game da sukarin tebur da aka yi da sukari da gwoza ba, har ma waɗanda aka yi da masara, kamar syrup na masara da babban-fructose masarar ruwa. Dukkanin, an san sukari da sunaye 56, kowane ɗayan na iya bayyana akan alamun abinci. Addara duk waɗannan laƙabi a ƙarƙashin laimar masu ƙanshin caloric kuma a ƙwanƙolinsa a cikin 1999, Amurkawa suna shan fam 155 na masu zaki na caloric a kowace shekara, ko kuma kusan cokali 52 a kowace rana, a cewar Ma'aikatar Aikin Gona ta Amurka (USDA).

Yanzu matsakaiciyar abincin Amurkawa na shekara-shekara kusan fam 105 a shekara, wata alama ce da ke nuna cewa halayyar mabukaci game da fararen kaya sun fara sauyawa.

“A wata ma'anar, sukari shine yawan abinci na farko. Ya bayyana ne a wasu wuraren da basu da tabbas, kamar su pizza, burodi, karnuka masu zafi, dankakken shinkafa, miya, dankalin turawa, miyar spaghetti, naman abincin rana, kayan lambu na gwangwani, abubuwan sha na 'ya'yan itace, yogurt mai dandano, ketchup, salatin salad, mayonnaise, da dan gyada man shanu, ”wani rahoton USDA na 2000 ya ce.

Daga 2005 zuwa 2009, kashi 77 cikin ɗari na dukkanin adadin kuzari da aka saya a Amurka sun ƙunshi abubuwan zaƙi masu amfani da caloric, a cewar wani 2012 daga Jami'ar North Carolina da ke Chapel Hill. An samo su a cikin yawancin wuraren da kuke tsammani-kayan ciye-ciye, pies, cookies, kek, da abubuwan sha mai daɗin sukari-amma kuma a cikin shirye-shiryen cin-hatsi da granola, furotin, da sandunan makamashi, kamar yadda aka ambata a sama .Syrup masara shine mafi zaki da akafi amfani dashi a kasuwar abinci ta Amurka, sai kuma dawa, sukari, kara-fructose masara, da ruwan 'ya'yan itace masu maida hankali.

"Suna cikin abincin da aka sarrafa irin su yogurt, kamar su barbecue sauce, ketchup, hamburger buns, naman hamburger," in ji Lustig. "Kusan duk wani abu a cikin shagon sayar da kayan masarufi an saka shi da ƙarin sukari, da gangan, daga masana'antar abinci, saboda sun san lokacin da suka ƙara shi za ku sayi ƙari."

Ba 'Kalandar wofi' ba

Don haka menene mafi alheri a gare ku, sukari ko kayan zaki na masara?

Wannan shine asalin karar tsakanin masana'antar sikari da masu yin masarar-masara-fructose. Dukansu sun yi da'awar ɗayan sun ɓatar da juna a cikin tallace-tallace, ciki har da tallan maganin masara cewa duk sukari iri ɗaya ne kuma "Jikinku ba zai iya faɗi bambanci ba." Bayan shekaru a kotuna, daga karshe aka fara shari'ar a Los Angeles a watan Nuwambar bara, amma a ranar 20 ga Nuwamba, kungiyoyin biyu sun sanar da cewa sun cimma matsaya ta sirri. FDA, duk da haka, cewa sukari, ko daga masara, gwoza ko rake, suna da mahimmanci iri ɗaya kuma suna ba da shawarar kowa ya rage yawan cinsu duka.

Abubuwa masu daɗi da yawa na iya haifar da cuta. Yayi kadan? Da kyau, babu irin wannan.

Abubuwan suga waɗanda ke faruwa a zahiri, kamar waɗanda suke cikin fruitsa oran itace ko kayayyakin kiwo, ba masana ƙwarewa sosai saboda suma suna kawo zare, ma'adanai, da sauran abubuwan gina jiki. Greene ya ce yayin da yake da wuya ka ga wani ya ci tuffa biyar a jere, ba bakon abu ba ne ka ga wani yana cin matakin sukari iri-iri, idan ba haka ba, yayin cin abinci a kan cookies ko shan soda.

"Tsarin ya bugu da waɗannan matakan waɗanda ba a tsara su don sarrafawa ba," in ji shi.

Tataccen sukari da sauran kayan zaki - ciki har da babban fructose masara syrup da sauran kara sugars tare da kari - ya bayar da adadin kuzari kawai kuma babu darajar abinci mai gina jiki. Masu lakabi da "komai na adadin kuzari," masana sun ce adadin kuzarin suga ba komai a ciki kuma suna yin lahani ga jikin mutum fiye da yadda aka fahimta. Suna da ƙarancin abinci mai ƙarancin kuzari, ma'ana yana samar da wadataccen kuzari amma ba wani abu da jiki yake buƙata. Kuma idan ba ku ƙone wannan makamashin ba, jikinku ya mai da shi mai mai. Wannan yana faruwa ko da sauri idan ya zo a cikin sifar ruwa saboda jiki baya jin ƙoshi, kamar idan an cinye su da ƙarfi.

Tambayar ita ce me ya sa ake samun sukari sosai a cikin dukkan abincin, da kuma dukkan girke-girke, da kuma duk abincin da ake sarrafawa? ” Lustig ya ce. “Kuma amsar ita ce saboda sukari yana sayarwa. Kuma na san yana sayarwa, amma rashin alheri, kamar yadda muka koya, ba shi da kyau a gare ku. "

Dubi dalilin da yasa lokaci yayi da # BreakUpWithSugar