Tambayi Likitan Abinci: Yanke Ciwon sukari

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Q: Ina so in rage yawan amfani da sukari na. Shin zan je turkey mai sanyi ko in sami sauƙi a ciki? A ina zan fara?

A: Ina farin cikin jin cewa kuna ƙoƙarin rage yawan amfani da sukari. Ƙara sukari ya ƙunshi kashi 16 na jimlar adadin kuzari a cikin matsakaicin abincin Amurka-wannan shine adadin kuzari 320 ga wani akan shirin kalori 2,000! Cire wannan yawancin adadin kuzari na iya yin tasiri sosai idan kuna ƙoƙarin rasa nauyi. Ga wasu mutane, yanke ƙarin sukari shine kawai canjin abincin da suke buƙata don sauke manyan fam.

Amma kawar da sukari yana da wahala saboda yana da jaraba. Wasu bincike sun nuna cewa yawan cin abinci mai daɗi na iya kwatanta tasirin opiates. Ba na cewa gyaran kula na tsakar rana yana ba ku girman da ya kai oxycodone, amma dukansu suna tayar da yanayin kwakwalwa iri ɗaya, wanda ke haifar da jin daɗi.

Hanya mafi kyau don yanke baya ya dogara da halin ku. Wasu mutane suna da kyau sosai suna tafiya turkey sanyi yayin da wasu ke buƙatar yaye su. Yi la'akari da abin da ya fi nasara a gare ku a baya lokacin ƙoƙarin karya halaye kuma amfani da wannan dabarar.

Duk da haka kun yanke shawarar kai farmaki kan wannan burin, abubuwa biyu na farko da za a mai da hankali a kansu sune kayan abinci na tushen hatsi da abubuwan sha masu daɗi.

Cake, kukis, pies, da makamantansu suna lissafin kashi 13 cikin ɗari na sukari da aka ƙara a cikin abincin Amurka kuma sune tushen A'a na adadin kuzari da fats. Yawancin mutane ba sa cin kayan zaki sau da yawa a rana, don haka yaye kayan zaki bayan cin abincin dare ya zama wuri mafi sauƙi don farawa. Kada ku firgita idan kuna son brownies-Ba na tambayar ku da ku daina komai. Kawai adana shi don abincinku na ɓarna kuma mafi mahimmanci, ji daɗin shi. Sannan ku dawo kan tsarin rage sukari. Ta wannan hanyar za ku iya jin daɗin fa'idodin ingantacciyar lafiya, sarrafa sukarin jini, da asarar nauyi yayin da kuma kuna iya ɗanɗano yanki na kek ɗin cakulan Jamus tare da sanyin kwakwa kowane lokaci.

Dangane da adadin kuzari na ruwa, hone a kan soda, abubuwan sha masu ƙarfi, da abubuwan sha na wasanni, waɗanda ke da kashi 36 na ƙarin sukari da kashi 4 cikin ɗari na adadin adadin kuzari da Amurkawa ke cinyewa kowace rana. (Abin ban tsoro!) Babu ifs, ands, ko buts: Cola ba shi da wani wuri a cikin abincin ku. Ana iya amfani da makamashi da abubuwan sha na wasanni, duk da haka, ana iya amfani da su yayin motsa jiki ko bayan motsa jiki azaman abin hawa don ƙara kuzari da mai da ayyukan motsa jiki, amma shi ke nan. Kawai za ku sami wani abin sha. Ruwa, seltzer, da zafi ko kankara ko koren ganye ko shayi na ganye sune manyan shawarwari na. Yanke waɗannan abubuwan sha masu zaki daga cikin abincinku (ko daidaita su zuwa ayyukan motsa jiki) shine babban fifiko.

Bayan haka, lokacin da kuka shirya don mataki na gaba, kuna buƙatar zama ƙwararre a karanta alamun abinci saboda wannan ita ce kawai hanyar gano ƙarin sukari. Idan daya daga cikin abubuwan da ke biyowa-duk wanda aka bayyana a matsayin "ƙara sugar" ta 2010 Jagoran Abincin Abinci ga Amirkawa-yana ɗaya daga cikin uku na farko da aka jera, dakatar da siya da cin wannan samfurin.

• farin sukari
• launin ruwan kasa sugar
• danyen sukari
• high fructose masara syrup
• masara syrup
• masara syrup daskararru
• malt syrup
• maple syrup
• pancake syrup
• fructose mai zaki
• ruwa fructose
• zuma
• molasses
• anhydrous dextrose
• crystal dextrose

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