Duk abin da kuke Bukatar Ku sani Game da Ciwon sukari

Wadatacce

• Me yasa zan damu da yawan sukari da nake ci? Wane Irin Lalace Mu Ne Da gaske Magana akai?
• Me yasa Binciken akan Ciwon sukari?
• Menene Bambanci tsakanin Fructose, Glucose, Galactose, da Sucrose?
• Nawa Sugar Ya Kamata Na Ci Kullum?
• Me game da Sugar daga Majiyoyin Halitta, Kamar 'Ya'yan itace-Shin Hakanan Mugu ne?
• Menene Daidai An Ƙara Sugar?
• Me yasa ake Ƙara Sugar zuwa Abubuwa da yawa?
• Shin akwai Abincin da ba a tsammani wanda yawanci yana ɗauke da sukari mai yawa wanda yakamata in sani kuma mai yiwuwa in guji?
• Shin da gaske Raw Sugar Ya Fi A Gare Ni Fiye Da Sukulan Sukari (Sucrose)?
• Shin Yana da Kyau A Yi Amfani da Ruwan Zuma, Maple Syrup, da Sauran Masu Zaƙi "Na Halitta" Maimakon Suga na yau da kullun?
• Menene Bambanci tsakanin Babban Fructose Masara Syrup (HFCS) da sukari na yau da kullun? Shin HFCS Da Gaske Ce?
• Menene Illolin Cin Abincin Abincin Abinci kamar Aspartame, Sucralose, da Saccharin?
• Me game da 'Yanayi' 'Zero-Calorie Sweeteners, kamar Stevia da Cire' Ya'yan itacen Miya (Nectresse)?
• Menene Alcohols na Sugar?
• Akwai Wasu Nau'ikan Masu Zaƙi Da Ya Kamata Na Guji?
• Mene ne Mafi Kyawun Abincin da Za ku Ci Lokacin da kuke Neman Wani Abu Mai daɗi?
• Wace hanya ce mafi kyau don rage sukari?
• Shin za ku iya shan sukari?
• Bita don

An cika mu da sukari a duk inda muka juya-duka a cikin labarai, yana gaya mana mu rage yawan abin da muke, kuma a yawancin abinci da abin sha da muke cinyewa yau da kullun. Kuma wannan paradox ɗin sukari tabbas ba mai daɗi bane, saboda yana barin mu rashin tabbas game da yadda ake gamsar da sha'awar ba tare da alewa ba, idan kayan zaki na wucin gadi ba su da lafiya, da abin da za ku iya ci a zahiri. Maimakon jefawa a cikin tawul akan rayuwa mai kyau-ko, mafi muni, juya zuwa kukis don sauƙaƙa damuwa-daidaita gaskiyar game da kowane nau'in sukari don ku iya kula da jikin ku (da haƙorin ku mai daɗi) daidai.

Me yasa zan damu da yawan sukari da nake ci? Wane Irin Lalace Mu Ne Da gaske Magana akai?

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Na farko, a bayyane: Sugar yana ƙara adadin kuzari a cikin abincin ku, kuma idan ba ku yi hankali ba, zai iya ƙara inci zuwa kugu. Ci gaba da hakan, kuma yana iya haifar da kiba, wanda ke kawo tarin wasu matsalolin kiwon lafiya kamar cututtukan zuciya, in ji Laura Schmidt, Ph.D., farfesa kan manufofin kiwon lafiya a Makarantar Medicine a Jami'ar California, San Francisco.

Amma yawancin batutuwan da suka haifar ta yawan amfani da sukari ana tsammanin ba su da alaƙa da kiba da ƙari game da yadda ake narkar da sinadarin a jikin ku. "Bincike a cikin dabbobi ya nuna cewa shan fructose musamman zai iya canza ikon ku na sarrafa ci, rage ikon ku na ƙona kitse, da kuma haifar da sifofi na ciwo na rayuwa, kamar haɓaka hawan jini, ƙara mai, da haifar da hanta mai kitse da juriya na insulin." in ji Richard Johnson, MD, farfesa a fannin likitanci a Jami'ar Colorado a Denver kuma marubucin Mai Sauyawa.

Ɗayan wani sakamako mara kyau na sukari: wrinkles. "Lokacin da jikinka ya narkar da ƙwayoyin sukari kamar fructose ko glucose, suna ɗaure kan sunadarai da fats kuma suna ƙirƙirar sabbin ƙwayoyin da ake kira glycation end products, ko AGEs," in ji David E. Bank, likitan fata a Dutsen Kisco, NY da memba na kwamitin ba da shawara na SHAPE. . Yayin da AGE ke tattarawa a cikin sel ku, sun fara lalata tsarin tallafin fata, aka, collagen da elastin. Bankin ya ce "A sakamakon haka fatar ta zama mai lankwasa, ba ta canzawa kuma ba ta da haske."

Me yasa Binciken akan Ciwon sukari?

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Yana da wahala a ware illar sikari kadai ga dan Adam tunda abincinmu ya kunshi nau’o’in sinadarai da sinadirai iri-iri, don haka an yi bincike da yawa kan dabbobi ta hanyar amfani da manya-manyan sikari wadanda ba su wakiltar abincinmu na yau da kullun (60). kashi dari na abinci maimakon kashi 15), in ji Andrea Giancoli, MPH, RD, mai magana da yawun Cibiyar Gina Jiki da Abinci.An kuma bayyana wasu damuwa kan gaskiyar cewa waɗancan karatun dabbobin sun yi amfani da fructose tsarkakakku maimakon haɗuwar fructose da glucose kamar yadda muke saba cinyewa, in ji Johnson, wanda da kansa yana gudanar da bincike kan sukari (wanda Cibiyar Kula da Lafiya ta Ƙasa ta tallafa masa). shekaru da yawa.

Menene Bambanci tsakanin Fructose, Glucose, Galactose, da Sucrose?

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Ana amfani da kowane ɗayan waɗannan ƙwayoyin don ƙirƙirar nau'ikan carbohydrates daban -daban. Fructose ana samunsa ta dabi'a a yawancin tsire-tsire, zuma, itace da 'ya'yan itacen inabi, berries, da mafi yawan kayan lambu. Hakanan shine abin da ke sa sukari zaki. Glucose yana cikin sitaci kuma an ƙone shi don ƙirƙirar kuzari, kuma galactose ana samunsa a cikin sukari madara. Sucrose, ko sukari tebur, an haɗa glucose da fructose tare.

Yawancin carbohydrates sun canza zuwa glucose kuma ana amfani dasu don makamashi ko adana su azaman mai. Amma sabanin sauran sugars, waɗanda aka narkar da su a cikin jinin ku, fructose yana zuwa hanta don a daidaita shi. Lokacin da aka cinye shi da yawa, hanta ba za ta iya sarrafa fructose a matsayin makamashi ba kuma a maimakon haka ta mai da shi kitse, wanda a ƙarshe yana ƙara haɗarin ciwon na rayuwa. Barasa na iya haifar da hanta mai kitse kuma a lokuta masu tsanani ya juya zuwa cutar hanta.

Nawa Sugar Ya Kamata Na Ci Kullum?

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Bisa ga American Zuciya Association (kadai kungiyar bayar da shawarar a takamaiman abin da ake ci adadin), mata kamata cinye babu fiye da 6 teaspoons na kara sugar kowace rana (da iyaka ga maza shi ne 9 teaspoons). Wannan ba ya haɗa da sukari daga asalin halitta kamar 'ya'yan itace.

Don sanya wannan a cikin hangen zaman gaba, teaspoon na sukari yayi daidai da gram 4 da adadin kuzari 16. Abin sha mai zaki 20-oza (soda, abin sha na wasanni, ko ruwan 'ya'yan itace) yakan ƙunshi teaspoons 15 zuwa 17 na kayan zaki. A halin yanzu matsakaicin Ba'amurke yana ɗaukar fiye da teaspoons 22-352-da adadin kuzari-na ƙara sukari kowace rana. Wannan shine teaspoons 16 da adadin kuzari 256 fiye da shawarar.

Me game da Sugar daga Majiyoyin Halitta, Kamar 'Ya'yan itace-Shin Hakanan Mugu ne?

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A'a, babu wani laifi tare da haɗa sabbin kayan abinci a cikin abincin ku. "Ya'yan itãcen marmari na dauke da fructose, amma adadin yana da ƙasa kaɗan (gram 4 zuwa 9 a kowace hidima), kuma yana da lafiyayyun sinadirai, irin su bitamin, antioxidants, potassium, da fiber, wanda ke taimakawa wajen rage yawan sukari da kuma magance wasu tasirinsa. , "In ji Johnson.

Amma, kamar wani abu, ya kamata a cinye 'ya'yan itatuwa a cikin matsakaici, wanda ke nufin abinci biyu zuwa hudu a rana-musamman idan kana da ciwon sukari-kuma a cikin mafi kyawun yanayin su. Karanta: ba candied (tare da ƙara sukari), bushe (wanda sukari ya fi mai da hankali kuma wani lokacin ana ƙara sukari), ko juices. "Juicing yana cire fiber daga 'ya'yan itacen kuma ya mai da shi fructose mafi mahimmanci. Wannan yana sauƙaƙa sauƙin cinye tan na sukari a cikin ƙaramin gilashi ɗaya kuma yana haifar da ƙimar jinin ku cikin sauri," in ji Schmidt. Wannan haɓaka sukari na jini yana haifar da hanta don adana kitse kuma ya zama mai juriya na insulin, yana iya haɓaka haɗarin ku na ciwon sukari.

Hakanan ya kamata ku lura cewa wasu 'ya'yan itatuwa sun fi sukari girma fiye da sauran. Abubuwan da yawancin mutane ke tunanin sun haɗa da ayaba (gram 14 a cikin matsakaici ɗaya, wanda a zahiri ba shi da kyau), mangoro (46g), da rumman (39g). Ƙarin sukari yana nufin ƙarin adadin kuzari, don haka idan kuna kallon yawan amfani da sukari don asarar nauyi ko dalilai na masu ciwon sukari, tabbas yakamata ku iyakance adadin waɗannan 'ya'yan itatuwa masu yawan sukari da kuke ci.

Menene Daidai An Ƙara Sugar?

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"Ba kamar lactose a madara da fructose a cikin 'ya'yan itace ba, sugars da aka kara ba su faruwa ta dabi'a. Ana ƙara su a zahiri a cikin abinci da abubuwan sha yayin sarrafa su ko shirye-shiryen su, "in ji Rachel Johnson, Ph.D., MPH, RD, farfesa a fannin abinci mai gina jiki a Cibiyar Nazarin Abinci. Jami'ar Vermont a Burlington. Sugar da aka ƙara na iya zama kowane iri, gami da zuma, sukari mai launin ruwan kasa, maple syrup, dextrose, fructose, syrup masara mai ƙamshi, sugar granulated, raw sugar, da sucrose, don suna kaɗan. Don cikakken jeri, ziyarci gidan yanar gizon USDA MyPlate.

Me yasa ake Ƙara Sugar zuwa Abubuwa da yawa?

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Wata ka'idar ita ce kimanin shekaru 20 zuwa 30 da suka wuce, mai ya zama abokin gaba na 1, don haka masana'antun sun fara yanke kitsen daga cikin abincin da aka shirya da kuma maye gurbin shi da karin sukari (sau da yawa a cikin nau'in fructose masarar masara) a cikin bege cewa masu amfani. ba zai lura da canjin dandano ba. Kathy McManus, RD, darektan sashen abinci mai gina jiki a Brigham da Asibitin Mata a Boston ya ce "Zakin sukari yana farantawa bakunanmu rai."

A sakamakon haka, mun saba da abincin mu yana da daɗi fiye da yadda ake tsammani. A cewar USDA, yawan amfani da kayan zaki na caloric na Amurkawa na shekara-shekara ya karu da kashi 39 cikin 100, wanda ya kai kashi 43.

fam-tsakanin 1950 zuwa 2000.

Sugar kuma yana taimakawa haɓaka rayuwar wasu samfuran.

Shin akwai Abincin da ba a tsammani wanda yawanci yana ɗauke da sukari mai yawa wanda yakamata in sani kuma mai yiwuwa in guji?

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Schmidt ya ce: "An kara sukari zuwa kusan kashi 80 na kayayyakin da aka adana a kan manyan kantunan mu," in ji Schmidt. Ketchup, biredi na kwalba, da kayan miya na salatin wasu manyan masu laifi ne, kuma ana samunsa a cikin abubuwa kamar burodi da busassun. Buhu ɗaya, alal misali, na iya ƙunsar kusan giram shida na sukari.

Schmidt ya kara da cewa "Sugar yana ɓoye a cikin kowane nau'in abincin da ba za ku yi tunanin sa ba saboda kuna ɗaukar su mai daɗi kuma ba mai daɗi ba, don haka koyan yadda ake gano waɗancan sugars ɗin akan alamun sinadarai yana da mahimmanci," in ji Schmidt. Baya ga waɗanda zaku iya ganewa (sukari, zuma, syrups), nemi kalmomin da ke ƙarewa da "-ose." Kuma ku tuna, mafi girma yana cikin jerin, yawan sukarin da samfurin ya ƙunshi.

Shin da gaske Raw Sugar Ya Fi A Gare Ni Fiye Da Sukulan Sukari (Sucrose)?

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A'a. Ana fitar da sugars duka biyu daga rake, "danyen sukari ya ɗan ɗan lalace fiye da sukari na yau da kullun kuma yana riƙe da wasu molasses," in ji Rachel Johnson. Yayin da hakan ke nufin ya kunshi kadan baƙin ƙarfe da alli, babu ƙima mai mahimmanci na abinci mai gina jiki, kuma dukansu sun ƙunshi kusan adadin adadin kuzari.

Shin Yana da Kyau A Yi Amfani da Ruwan Zuma, Maple Syrup, da Sauran Masu Zaƙi "Na Halitta" Maimakon Suga na yau da kullun?

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A'a. "Dukkan su sugars ne masu sauƙi waɗanda ke ba da gudummawa ga adadin kuzari, kuma jikin ku yana amsa su daidai da wancan," in ji McManus. "Kowace siffa, kowannensu yana da sauƙin narkewa kuma yana shiga cikin jinin ku, kuma idan aka wuce gona da iri wannan na iya haifar da juriya na insulin kuma yana iya sanya ku cikin haɗarin kamuwa da ciwon sukari."

Menene Bambanci tsakanin Babban Fructose Masara Syrup (HFCS) da sukari na yau da kullun? Shin HFCS Da Gaske Ce?

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Tebur sugar-a.k.a. sucrose-ya ƙunshi 50 % fructose da 50 % glucose. HFCS an samo shi daga masara kuma ya ƙunshi fructose da glucose; Wani lokaci yana da fructose fiye da sukari, wani lokacin kuma yana da ƙasa, in ji Richard Johnson. Ya kara da cewa, "Syrup na masara mai girma-fructose yana cikin mafi munin abin sha mai laushi, lokacin da ya ƙunshi kusan kashi 55 zuwa 65 na fructose," in ji shi. "Koyaya, a cikin wasu samfuran kamar burodi, a zahiri ya ƙunshi ƙarancin fructose fiye da sukari tebur."

Ana haɓaka tasirin fructose a cikin HFCS, saboda shine mafi girman adadin fructose fiye da yawancin sauran nau'ikan. Kuma shigar da syrup masara mai yawan fructose ya zo daidai da karuwar yawan kiba, in ji Richard Johnson.

Menene Illolin Cin Abincin Abincin Abinci kamar Aspartame, Sucralose, da Saccharin?

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McManus ya ce "Ina tsammanin hukuncin har yanzu yana kan duk wadannan masu maye gurbin." FDA tana ɗaukar aspartame (wanda aka sayar da shi ƙarƙashin sunaye Daidaita, Nutrasweet, da Sugar Twin), sucralose (Splenda), da saccharin (Sweet'N Low) don a '' ɗauke su gaba ɗaya a matsayin amintattu '' ko GRAS, kuma sun kafa abin karɓa na yau da kullun ( ADI) ga kowane. ADI ya dogara ne akan nauyin ku. Misali, mace mai fam 140 za ta buƙaci cinye kusan gwangwani 18 na soda abinci mai daɗi ko fakiti 9 na saccharin don wuce ADI ta. "Tsarin daidaitawa shine mabuɗin, kuma na yi imani ya kamata ku nemi abinci waɗanda suka fi koshin lafiya ta halitta, ba tare da ƙarin kayan aikin wucin gadi ba," in ji McManus.

Bincike ya kuma nuna cewa mai ƙyalƙyali mai ƙyalƙyali na iya zama babban maye gurbin sukari idan ya zo ga sha’awa mai gamsarwa. Yayin da sukari ke haifar da amsa lada a cikin kwakwalwar ku, haɓaka matakan dopamine yayin da makamashi ke ƙaruwa, cinye wani abu da aka ƙawata ta wucin gadi baya haɓaka dopamine kwata -kwata, a cewar binciken Makarantar Medicine ta Jami'ar Yale kwanan nan.

Me game da 'Yanayi' 'Zero-Calorie Sweeteners, kamar Stevia da Cire' Ya'yan itacen Miya (Nectresse)?

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"Wadannan suna da sha'awar masu amfani saboda sun fi na halitta fiye da kayan zaki na roba, amma ba su da cikakkiyar dabi'a," in ji McManus.

Kamar yadda ake fitar da sucrose a cikin sinadarin sukari, ana fitar da stevia daga shuka stevia rebaudiana. Jafananci sun ɗanɗana abubuwa tare da stevia shekaru da yawa kuma Kudancin Amurka sun yi amfani da ganyen stevia tsawon ƙarni, amma FDA kawai ta ba da matsayin stevia GRAS a cikin 2008. Wannan mai zaki yana kusan sau 300 mai daɗi kamar sukari.

'Ya'yan itacen' ya'yan itace (wanda aka sayar da su ƙarƙashin sunan Nectresse) ya fito ne daga gorin da ke kudancin China da arewacin Thailand. Zaƙinsa baya fitowa daga sikari na halitta amma wani maganin antioxidant da ake kira mogroside, wanda shine sau 200 zuwa 500 mai daɗi kamar sukari. Kodayake ba a yi ɗan bincike kan sa ba, tsabar 'ya'yan itacen monk alama yana da aminci kuma an ɗauke shi GRAS tun 2009.

Menene Alcohols na Sugar?

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Ana fitar da barasa na sukari daga 'ya'yan itace da kayan marmari inda suke faruwa a zahiri, kuma ana iya ƙera su daga wasu carbohydrates kamar fructose da dextrose. Wadannan masu zaƙi masu ƙarancin kalori sau da yawa suna da sunaye suna ƙarewa a cikin "-ol" kamar su sorbitol, xylitol, da mannitol, kuma ana samun su a cikin danko, alewa, da sandunan abinci mai ƙarancin carb. An yi la'akari da GRAS ta FDA, an san su da yanayin kumburi da sauran matsalolin narkewa ga wasu mutane, in ji Giancoli. "Ba kamar sukari ba, waɗannan barasa sun lalace a cikin hanji kuma sun zama gas, wanda galibi ke haifar da rashin jin daɗi na ciki."

Akwai Wasu Nau'ikan Masu Zaƙi Da Ya Kamata Na Guji?

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Syrup Agave, in ji Giancoli. An yi la'akari da shi azaman low-glycemic, agave syrup bazai sami glucose mai yawa ba, amma yana da har zuwa kashi 90 na fructose-hanyar mafi girma fiye da ko da babban fructose masara syrup. Don haka yayin da ake ɗaukar shi na halitta tunda an sarrafa shi daga "ruwan zuma" da aka samo a cikin shuɗin shukar agave, kuma yana da daɗi fiye da sukari sau ɗaya da rabi don haka yakamata ku yi amfani da ka'idar amfani da ƙasa da ita, har yanzu kuna buƙatar yin hankali: Da yawa yana nufin adadin kuzari da yawa da fructose da yawa-da duk haɗarin lafiyar da ke tattare da hakan.

Mene ne Mafi Kyawun Abincin da Za ku Ci Lokacin da kuke Neman Wani Abu Mai daɗi?

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Tsaya tare da abinci mai ƙoshin abinci mai daɗin ɗanɗano ta dabi'a kamar sabbin 'ya'yan itace ko yogurt mai ɗanɗano tare da berries, in ji McManus. Kuma idan ba za ku iya wuce wani abu tare da sukari ba, tabbatar da cewa an yi shi da carbohydrates masu kyau kamar hatsi da hatsi gaba ɗaya maimakon naman alade mai kyau kamar farin gari, kamar yadda fiber na halitta a cikin carbohydrates mai kyau yana taimakawa wajen rage raguwa na sukari. A cikin ɗan ƙaramin ƙanshi, ƙara ɗan oatmeal tare da kirfa ko nutmeg.

Wace hanya ce mafi kyau don rage sukari?

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Da farko bincika abincinku don gano manyan hanyoyin samar da sugars, in ji McManus. Karanta jerin abubuwan sinadaran (nemo waɗannan kalmomi), kuma kuyi ƙoƙarin guje wa samfurori tare da nau'i na sukari da aka jera a matsayin ɗaya daga cikin sinadaran biyar na farko. Bincika gaskiyar abinci mai gina jiki kuma, gwada duk wani abu mai daɗi (kamar yogurt ko oatmeal) ga takwaransa na fili don rarrabe ƙarin sukari daga waɗanda ke faruwa a zahiri.

Da zarar kun san wurare masu daɗi, fara yankewa, fara mai da hankali kan mafi munin masu laifin ku. Idan wannan shine abin sha mai zaki-mafi girman tushen ƙarar sukari a cikin abincin Amurka, bisa ga Cibiyoyin Kula da Cututtuka da Rigakafin-

musanya a cikin soda abinci da ruwan seltzer tare da lemun tsami, da nufin ƙarshe shan seltzer ko ruwan lemo kawai. Schmidt ya ce: "Idan kuna son harba al'adar ku ta sukari, kuna buƙatar sake dawo da bakin ku, kuma tare da samfuran kayan zaki, za ku ci gaba da sha'awar zaki," in ji Schmidt. "Waɗannan kayan zaki suna kama da amfani da facin nicotine don barin shan sigari-mai kyau don sauyawa, amma ba na dogon lokaci ba."

Hakanan gwada ƙoƙarin cin abinci gabaɗaya da kaɗan waɗanda aka sarrafa waɗanda aka shirya kamar yadda zai yiwu, adana abincin da zai iya haifar da koma -baya sukari daga gidanka.

Shin za ku iya shan sukari?

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Ee, a cewar Richard Johnson. "Sugar yana daya daga cikin 'yan abincin da mutane ke marmari. Yara za su fi son ruwan sukari akan madara," in ji shi. "Da alama ya kasance saboda motsawar dopamine a cikin kwakwalwa, wanda ke haifar da amsa mai daɗi." Bayan lokaci, wannan amsa yana raguwa, don haka kuna buƙatar ƙarin sukari don irin wannan tasiri, kuma lokacin da berayen da ke ciyar da ruwan sukari an hana su abin sha mai daɗi, za su iya nuna alamun janyewa.

Bita don