Samun Bayanan Sugar

Wadatacce

• Sugar Shock: Gaskiya mara kyau game da jarabar sukari
• Boyayyen tushen kayan zaki kuma na iya haifar da jarabar sukari.
• 3 Manyan Gaskokin Sugar: Tambaya da A
• Q Za ku iya haɓaka jarabar ciwon sukari?
• Q Na ji abubuwa da yawa game da nectar agave. Menene daidai?
• Tambaya Menene ainihin ma'amala da syrup masara-fructose? Shin sharri ne a gare ku?
• Bita don

Sugar Shock: Gaskiya mara kyau game da jarabar sukari

Ko da kun guji soda na yau da kullun kuma da wuya ku shiga cikin sha'awar ku na kukis, akwai yuwuwar har yanzu kuna kan babban sukari. A cewar USDA, gaskiyar sukari ita ce Amurkawa suna ɗaukar fiye da sau biyu iyakar iyakar da aka ba da shawarar na gram 40 na ƙara sukari a rana.

Kuma ba kawai lissafin kuɗin haƙoran ku ba ne da za ku damu da su: Amfani da abubuwa masu daɗi da yawa na iya haifar da kiba, cuta ta rayuwa (farkon ciwon sukari da cututtukan zuciya), da ma wasu cututtukan daji.

Don rage nauyi, kawo ƙarshen jarabar sukari ku koma kan hanya zuwa daidaitaccen abinci mai kyau, karanta lakabi kuma ku nemi bangarorin sinadaran tare da ƙara ko babu sukari. Melinda Johnson, RD, masanin abinci mai gina jiki na Phoenix ya ce, "Nau'in da ake samu a cikin 'ya'yan itatuwa, kayan marmari, da kiwo ya fi dacewa," saboda ya zo a kunshe da abubuwan gina jiki da jikin mu ke bukata, kamar bitamin, ma'adanai, da fiber. "

Boyayyen tushen kayan zaki kuma na iya haifar da jarabar sukari.

Kun san za ku sami sukari a cikin alewa da waina, amma kuma yana ɓoye a cikin samfuran da ba za ku taɓa tsammanin suna ɓarna ƙoƙarinku don harba jarabar sukari ba. Kare kanka da waɗannan nasihohi.

1. Shawarar cin abinci mai lafiya # 1: Yi magana da yaren "Yawancin mutane suna lura da yadda suke cin sukarin tebur, ko maye gurbinsu," in ji Mary Ellen Bingham, R.D., wani masanin abinci na birnin New York. Amma sukari yana ƙarƙashin wasu sunaye daban -daban waɗanda zasu iya lalata daidaitaccen abincin ku. Baya ga waɗanda ake zargi (granulated, launin ruwan kasa, da sukari mai ɗanɗano), ku kula da waɗannan jajayen tutoci: maltose, dextrose (glucose), fructose, ruwan 'ya'yan itace mai ɗorewa, mai daɗin masara, syrup masara, babban fructose masara, maple syrup, zuma, malt syrup, da syrup shinkafa ruwan kasa.
2. Tukwici na cin abinci lafiya # 2: Samun fata akan rashin mai Bingham ya ce "Wasu abinci masu ƙarancin mai ko mai-mai-mai suna ɗauke da sukari mai sarrafawa da yawa don rufe ƙanshin da ya ɓace," in ji Bingham.
3. Shawarar cin abinci mai lafiya # 3: Kashe miya "Barbecue, spaghetti, da miya mai zafi na iya samun fiye da rabin adadin kuzari daga ƙara sukari," in ji Elisa Zied, RD, marubucin Ciyar da Iyalinku Dama! "Haka kuma ga kayan abinci, irin su ketchup da relish, da kuma wasu kayan miya na salati." Nemi su a gefe lokacin cin abinci.
4. Shawarar cin abinci mai lafiya # 4: Ku sani cewa "duk na halitta" baya nufin "marasa sukari" Babu wasu sharuɗɗa don wannan alamar lafiya mai lafiya, kuma wasu samfuran da ke ɗauke da shi, kamar wasu hatsi da yogurt, an cika su da sukari mai ƙara, kamar syrup masara.

Ci gaba da karantawa don ƙarin bayanan sukari don ku sami damar kare daidaitaccen abincin ku!

3 Manyan Gaskokin Sugar: Tambaya da A

Tare da duk kanun labarai da da'awa, yana da sauƙi a ruɗe game da kayan zaki. Mun nemi ƙwararrun masana don magance mafi mahimmancin damuwar ku game da cin abinci.

Q Za ku iya haɓaka jarabar ciwon sukari?

A Ga alama haka. Bincike ya nuna cewa sukari na iya haifar da sakin neurotransmitters da ke kunna hanyoyin jin daɗin kwakwalwa. A zahiri, wani bincike daga Jami'ar Bordeaux na Faransa ya gano cewa cin abinci mai yawan sukari na iya haifar da sha'awar dabbobi waɗanda ke hamayya da kwayoyi kamar hodar iblis.

Q Na ji abubuwa da yawa game da nectar agave. Menene daidai?

A Agave nectar wani abin zaki ne mai ruwa wanda aka yi shi daga shukar shukar shuɗi, shrub mai hamada. "Agave nectar yana da ƙarancin kalori fiye da sukari," in ji Elisa Zied, RD. Domin ya fi sukarin tebur zaƙi, yi amfani da kusan rabin adadin da ake buƙata a girke-girke; idan kuna yin burodi, rage zafin tanda da kusan 25 ° F saboda agave nectar yana da ƙananan ƙonawa.

Tambaya Menene ainihin ma'amala da syrup masara-fructose? Shin sharri ne a gare ku?

A "Mai girma-fructose masara syrup yana da mafi girma rabo na fructose zuwa glucose fiye da sauran masu zaki," in ji Alexandra Shapiro, Ph.D., wani masanin kimiyya a Jami'ar Florida. Binciken ta ya gano cewa cin fructose da yawa na iya lalata aikin leptin, hormone wanda ke sarrafa ci-ba shi da kyau don ƙoƙarin kiyaye daidaitaccen abinci mai kyau. Sauran karatun, duk da haka, sun nuna cewa ba shi da tasiri a matakan hormone. Layin ƙasa don cin abinci mai ƙoshin lafiya: "Iyakance yawan shan masara na masara kamar yadda zaku ƙara sukari," in ji Zied.

Siffa yana ba da bayanan da kuke buƙata don daidaitaccen abincin ku.

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