8 ‘Lafiyayyen’ Suga da Dadi Mai Iya cutarwa

Wadatacce

• 1. Danyen rake
• 2. Saccharin
• 3. Aspartame
• 4. Sucralose
• 5. Acesulfame K
• 6. Xylitol
• 7. Zabe na Agave
• 8. Sorbitol
• Duk nau'ikan ƙara sukari ya kamata a iyakance
• Layin kasa

Yawancin sukari da kayan zaƙi ana tallata su azaman amintattun hanyoyin maye sukari na yau da kullun.

Waɗanda ke neman yanke adadin kuzari da rage yawan shan sukari sau da yawa sukan juya zuwa waɗannan samfuran lokacin neman mai sauƙin maye don ƙoshin kayan da aka toya da abubuwan sha.

Koyaya, a wasu yanayi, waɗannan maye gurbin na iya yin lahani fiye da kyau idan ya zo ga lafiyar ku.

Anan akwai sukari “lafiyayyu” guda 8 da zaƙi mai yiwuwa cutarwa.

1. Danyen rake

Ana samun ɗanyen rake daga sukari, wanda tsire ne na yankuna masu zafi na duniya, kamar kudu maso gabashin Asiya. Ya kai kimanin 40-45% na yawan sukari da aka samar a Amurka (1).

An yi amfani da shi ne don ɗanɗano komai daga kayan zaki zuwa abin sha mai zafi kuma sau da yawa ana fifita shi akan sauran nau'ikan sukari saboda iyawar sa, wadatar sa da yawa, da ɗanɗano, ɗan ɗanɗanon ɗanɗano ().

Koyaya, kodayake ana sayar da sukarin ɗanyun rake a matsayin amintaccen madadin sukari na yau da kullun, babu wani bambanci na zahiri a tsakanin su.

A hakikanin gaskiya, dukansu abu daya ne dangane da hada sinadarai kuma ya kunshi sukrose, kwayar da aka samu ta hanyar sassan suga masu sauki, kamar su glucose da fructose (3).

Kamar yadda yake tare da sukari na yau da kullun, yawan cin ɗanyen sukari na iya ba da gudummawa ga haɓaka nauyi kuma yana iya inganta ci gaban yanayi na yau da kullun kamar cututtukan zuciya da ciwon sukari ().

Takaitawa Kamar dai sukari na yau da kullun, ɗanyen rake ne
ya kunshi sucrose kuma zai iya taimakawa wajen kara nauyi da ci gaban cututtuka idan
cinyewa a wuce haddi

2. Saccharin

Saccharin wani abun zaki ne mai wucin gadi wanda ake amfani dashi azaman maye gurbin sukari a cikin abubuwan sha mai laushi da ƙananan alawa masu laushi, gumis, da kayan zaki.

Saboda jikinka ba zai iya narke shi ba, ana ɗaukarsa a matsayin mai ɗanɗano mai ƙoshin lafiya, wanda ke nufin ba ya ba da gudummawar adadin kuzari ko carbi a cikin abincinku ().

Wasu bincike sun nuna cewa amfani da zaƙi mai ƙarancin kalori kamar saccharin a madadin sukari na yau da kullun na iya rage yawan amfani da kalori don tallafawa asarar nauyi ().

Koyaya, saccharin na iya cutar da lafiyar ku kuma.

Yawancin nazarin dabba sun gano cewa cinye saccharin na iya haifar da canje-canje a cikin hanji microbiome kuma yana iya rage ƙwayoyin cuta masu kyau, waɗanda ke taka muhimmiyar rawa a komai daga aikin rigakafi zuwa lafiyar narkewa (,,,).

Rushewa a cikin ƙwayoyin cuta masu amfani a cikin hanjin ku na iya kasancewa da alaƙa da al'amuran kiwon lafiya, gami da kiba, cututtukan hanji mai kumburi (IBD), da sankarar launi ().

Duk da haka, ana buƙatar ƙarin bincike don kimanta yadda saccharin na iya shafar lafiyar ɗan adam gaba ɗaya.

Takaitawa Saccharin shine ɗanɗin zaki mai gina jiki wanda
na iya taimakawa asarar nauyi ta rage cin abincin kalori. Koyaya, yana iya canza muku
gut microbiome, wanda ke da hannu a fannoni da yawa na kiwon lafiya da cuta.

3. Aspartame

Aspartame sanannen ɗanɗano ne na ɗanɗano da ake yawan samu a cikin kayayyakin abinci, irin su sodas da babu sukari, ice creams, yogurts, da alewa.

Kamar sauran kayan zaƙi na wucin gadi, yana da kyauta daga carbs da adadin kuzari, yana mai da shi sanannen zaɓi tsakanin waɗanda ke neman hawan nauyi.

Wannan ya ce, wasu nazarin suna ba da shawarar cewa aspartame na iya zama lahanin layinku da lafiyarku.

Misali, wani bita da aka gudanar akan karatuttuka 12 ya gano cewa amfani da aspartame maimakon sukari bai rage cin kalori ko nauyin jiki ba ().

Abin da ya fi haka, idan aka kwatanta da sukari, aspartame yana da nasaba da ƙananan matakan HDL (mai kyau) cholesterol, wanda ke da haɗari ga cututtukan zuciya ().

Wasu mutane kuma suna da'awar cewa yana iya haifar da bayyanar cututtuka kamar ciwon kai, jiri, da damuwa, duk da cewa ana buƙatar ƙarin bincike kan waɗannan tasirin.

Takaitawa Aspartame abu ne mai wucin gadi wanda ba shi da kalori
zaki da ake yawan sa wa kayan abinci. Reviewaya daga cikin bita ya gano cewa bazai yiwu ba
taimaka rage adadin kalori ko nauyin jiki, idan aka kwatanta da sukari na yau da kullun.

4. Sucralose

Sucralose galibi ana samunsa a cikin zirin-calorie mai ɗanɗano mai ƙanshi Splenda, wanda galibi ake amfani da shi a madadin sukari don ɗanɗana abin sha mai zafi kamar kofi ko shayi.

Yawancin karatu suna nuna cewa baya shafar matakan sukarin jini ko canza sinadaran da ke cikin sarrafa suga cikin jini daidai da sukari (,,).

Koyaya, wani binciken ya lura cewa shan sucralose ya kara yawan sukarin jini da insulin a cikin mutane 17 masu kiba wadanda galibi basa amfani da kayan zaki mai gina jiki ().

Abin da ya fi haka, wasu bincike sun nuna cewa wannan mai zaki na iya samun wasu illoli masu illa.

Misali, karatun dabbobi da yawa sun gano cewa sucralose na iya zama yana da nasaba da ragin kwayoyi masu kyau, mafi hatsarin kumburi, da karin kiba (,,).

Yin burodi tare da sucralose na iya zama da haɗari saboda samuwar chloropropanols, waɗanda mahaɗan sunadarai ne da ake zaton sunada guba (,).

Takaitawa Sucralose galibi ana samunsa a cikin Splenda.
Bincike ya nuna cewa wannan ɗan zaki na iya rage ƙwayoyin cuta masu amfani,
kara kumburi, da haifar da karin kiba.

5. Acesulfame K

Acesulfame K, wanda aka fi sani da acesulfame potassium ko Ace-K, ana haɗuwa da shi tare da wasu kayan zaƙi saboda ɗanɗanon ɗanɗano.

Ace-K yawanci ana samunsa a cikin desserts daskararre, kayan da aka toya, alewa, da kayan zaki masu ƙarancin kalori. Yana ɗayan fewan fewan ƙwanƙwan zaƙi mai ɗorewa mai zafi ().

Kodayake Hukumar Kula da Abinci da Magunguna (FDA) tana da aminci, Ace-K ta kasance ɗayan masu rikitarwa mai daɗin keɓaɓɓu.

A zahiri, wasu masu bincike sun yi kira don ƙarin kimantawa game da illolin da ke haifar da cutar kansa, suna faɗar rashin dacewar da hanyoyin gwajin gwaji waɗanda aka fara amfani dasu don ƙayyade amincinsu ().

Kodayake bincike na mako 40 da aka gano cewa Ace-K ba shi da tasirin cutar kansa a cikin beraye, babu wani binciken da aka yi kwanan nan da ya kimanta ko zai iya shafar ci gaban kansa ().

Bugu da ƙari, wasu nazarin suna nuna cewa ɗaukar hoto na dogon lokaci na iya cutar da wasu ɓangarorin lafiyar ku.

Misali, wani bincike na linzamin mako 40 da aka lura cewa amfani da Ace-K na yau da kullun yana aiki da ƙwaƙwalwar ajiya da ƙwaƙwalwa ().

Wani binciken linzamin makonni 4 ya nuna cewa Ace-K ya haɓaka riba mai yawa a cikin dabbobin maza kuma ya canza mummunan ƙwayoyin cuta a cikin jinsin maza da mata ().

Har yanzu, ana buƙatar ƙarin karatun ɗan adam mai inganci don bincika aminci da tasirin tasirin Ace-K.

Takaitawa Ace-K shine ɗan zaki mai ƙanshi wanda yake
hade da sauran kayan zaki a cikin abinci dayawa. Bincike kan amincin sa ya kasance
ana tambayarsa, kuma karatun dabbobi ya nuna cewa yana iya samun illoli da yawa
sakamako.

6. Xylitol

Xylitol shine giyar sukari wanda aka ɗebo daga bishiyoyin Birch kuma aka saka shi a cikin cingam da yawa, mints, da ɗan goge baki.

Idan aka kwatanta da sukari na yau da kullun, yana da ƙimar glycemic index mai mahimmanci (GI), ma'ana ba zai ɗaga sikarin jininka ko insulin daidai gwargwadon sukari ba ().

Bugu da ƙari, bincike ya nuna cewa xylitol na iya zama mai tasiri musamman wajen hana ƙoshin hakori a cikin yara da ƙananan haɗarin mummunar tasiri ().

Hakanan an haɗa shi da wasu fa'idodi na kiwon lafiya a cikin nazarin dabbobi da gwajin-tub, gami da rage haɓakar ƙwayoyin cuta da ƙarar ƙashi da haɓakar collagen (,,).

Koyaya, xylitol na iya yin laxative sakamako a cikin allurai masu yawa kuma yana iya haifar da rikicewar narkewar abinci, gami da ɗakunan kwance da gas ().

Hakanan yana iya haifar da bayyanar cututtuka a cikin mutanen da ke fama da cututtukan hanji (IBS), wanda shine mummunan yanayi wanda ke shafar babban hanji kuma yana haifar da alamomi kamar ciwon ciki, gas, zawo, da maƙarƙashiya ().

Saboda wannan dalili, gabaɗaya an ba da shawarar farawa tare da ƙananan ƙwayoyi kuma a hankali kuyi aiki don kimanta haƙurinku ga xylitol ko wasu giya masu giya.

Har ila yau, ka tuna cewa xylitol yana da guba sosai ga karnuka kuma zai iya haifar da ƙarancin sukarin jini, ƙarancin hanta, har ma da mutuwa (,).

Takaitawa Xylitol shine giyar sukari da ta kasance
hade da yawan fa'idodin kiwon lafiya. Duk da haka, cikin adadi mai yawa, yana iya haifar
al'amura masu narkewa ga wasu, gami da wadanda ke tare da IBS. Bugu da ƙari, yana da matukar guba ga karnuka.

7. Zabe na Agave

Agave nectar, ko syrup agave, sanannen ɗanɗanon ɗanɗano ne wanda ya samo asali daga nau'ikan nau'ikan tsiron Agave.

Sau da yawa ana yaba shi azaman lafiyayyen madadin sukari na yau da kullun, saboda yana da ƙaramin GI, wanda shine ma'auni na yadda abinci ke ƙara yawan sukarin jininka (,).

Agave nectar an hada shi da farko na fructose, wani nau'in suga ne mai sauki wanda baya tasiri sosai ga sukarin jini ko matakan insulin ().

Sabili da haka, ana amfani dashi sau da yawa a cikin kayan zaki da kayan ciye-ciye da aka tallata a matsayin waɗanda suka dace da mutanen da ke fama da ciwon sukari.

Koyaya, karatu ya nuna cewa yawan cin fructose yana da alaƙa da haɗarin kamuwa da cutar hanta mai ƙima da juriya na insulin, wanda zai iya lalata tasirin sukarin jini cikin dogon lokaci (,).

Hakanan shan Fructose na iya kara yawan LDL (mara kyau) cholesterol da matakan triglyceride, waɗanda sune manyan abubuwan haɗari ga cututtukan zuciya ().

Takaitawa Agave nectar yana da ƙananan GI kuma baya tasiri
matakan sukarin jini a cikin gajeren lokaci. Koyaya, yana iya ƙara haɗarin ku
cututtukan hanta mai haɗari, juriya na insulin, high cholesterol, kuma ya ƙaru
matakan triglyceride a cikin dogon lokaci.

8. Sorbitol

Sorbitol shine giya mai sihiri wanda yake samo cikin fruitsa fruitsan itace da tsire-tsire masu yawa.

Ba kamar sauran kayan zaki ba, yana da kusan kashi 60% na ikon zaki na sukari na yau da kullun kuma ya ƙunshi sulusi kaɗan ƙarancin (40).

Sorbitol sananne ne saboda sanyin bakinsa, ɗanɗano mai daɗi, da ɗanɗano na ɗanɗano, yana mai da shi kyakkyawan ƙari ga abubuwan sha da sukari marasa kyauta da kayan zaki.

Duk da yake gabaɗaya ana ɗaukarsa amintacce, yana aiki azaman laxative ta hanyar motsa motsin motsin narkewar abincinka (40).

Yin amfani da yawan sorbitol na iya haifar da lamuran narkewa kamar kumburin ciki, gas, ciwon ciki, ciwon ciki, da gudawa, musamman ga mutanen da ke da IBS (,,).

Sabili da haka, yana da kyau a daidaita matsakaicin abincin ku kuma kasance mai da hankali musamman idan kun lura da illa mara kyau.

Takaitawa Sorbitol shine giyar sukari wanda ya ƙunshi
karancin adadin kuzari fiye da sukari kuma galibi ana sanya shi zuwa abinci da abin sha marasa suga. A cikin
wasu lokuta, yana iya haifar da lamuran narkewa saboda laxative effects.

Duk nau'ikan ƙara sukari ya kamata a iyakance

Ko da lafiyayyen nau'ikan sugars da zaƙi na iya zama cutarwa yayin cinye su fiye da kima.

Misali, danyen zuma galibi ana daukarta mai kyau madadin sukari na yau da kullun, saboda karfinta na inganta warkar da rauni, ƙananan matakan triglyceride, da rage duka duka da LDL (mara kyau) cholesterol (,).

Duk da haka, yana da yawan adadin kuzari, an ɗora shi da sukari, kuma zai iya ba da gudummawa ga ƙimar nauyi a kan lokaci.

Yana da mahimmanci a lura cewa yawan amfani da kowane irin sukari - har ma da kayan zaƙi kamar zuma da maple syrup - na iya cutar da lafiyar ku.

Nazarin ya nuna cewa yawan cin sukari na iya kasancewa haɗuwa da haɗarin cututtukan zuciya mafi girma, ɓacin rai, ƙimar nauyi, da nakasa kulawar sukari cikin jini (,,).

A halin yanzu, ana yawan samun mayuka masu zaki da giya mai sukari a cikin abincin da aka sarrafa su sosai kuma aka fitar da su da kayan karawa da masu adana sinadarai, akasarin su ya kamata a iyakance su akan abinci mai kyau kuma.

Sabili da haka, ya fi kyau ka rage yawan nau'ikan nau'ikan kara sikarin, ciki har da sikari na zahiri da mai daɗi kamar sukarin kwakwa, zuma, da maple syrup.

Madadin haka, ku more abubuwan da kuka fi so daga lokaci zuwa lokaci tare da fruitsa fruitsan itace, kayan marmari, sunadarai, da ƙoshin lafiya a matsayin ɓangare na abinci mai gina jiki, mai cike da tsari.

Takaitawa Ko da sukari masu lafiya da zaƙi suna iya zama
cutarwa a cikin adadi mai yawa. Da kyau, kowane irin sugars da zaƙi ya zama
iyakance akan lafiyayyen abinci.

Layin kasa

Yawancin sugars da zaƙi waɗanda aka tallata a matsayin lafiyayyu na iya zuwa tare da jerin abubuwan illa masu yawa.

Kodayake da yawa sun kasance cikin kalori da carbi fiye da sukari na yau da kullun, wasu suna da alaƙa da al'amura masu narkewa, rashin kulawar sukarin jini, da canje-canje a cikin ƙwayoyin cuta masu amfani.

Sabili da haka, yana da kyau a daidaita matsakaicin shan dukkan sukari da kayan zaki kuma ku more abubuwan da kuka fi so daga lokaci zuwa lokaci a matsayin ɓangare na abinci mai kyau.