Damuwarku tana Son Sugar. Ku ci waɗannan Abubuwa 3 a maimakon haka

Wadatacce

• Shin lokaci ya yi da za a tsanya sukari?
• 1. Sugar na iya shafar yanayinka
• 2. Zai iya raunana maka ikon magance damuwa
• 3. Sugar na iya kara kasadar kamuwa da bacin rai
• 4. Janyewa daga Sweets zai iya ji kamar harin tsoro
• 5. Sugar yana sanya karfin kwakwalwarka
• Idan kana sha'awar kayan zaki, ga abin da zaka ci maimakon
• Chef Uma's Chai Tea Smoothie
• Sinadaran
• Zabi
• Kwatance
• Shawarwarin Chef Uma
• Chef Uma's Kankana Pops
• Sinadaran
• Zabi
• Kwatance
• Shawarwarin Chef Uma
• Gwargwadon Turaren Dankalin Turawa Mai venan Chef Uma tare da Red Miso Manna
• Sinadaran
• Kwatance
• Shawarwarin Chef Uma

Mun haɗa da kayayyakin da muke tsammanin suna da amfani ga masu karatu. Idan ka siya ta hanyoyin yanar gizo a wannan shafin, zamu iya samun ƙaramin kwamiti. Ga tsarinmu.

Shin lokaci ya yi da za a tsanya sukari?

Ba asiri bane cewa sukari na iya haifar da al'amura idan kuna shagaltar da abubuwa da yawa da yawa masu zaki. Har yanzu, yawancin Amurkawa suna cin sukari da yawa.

Ana yin nazari sosai akan illolin da zai iya haifarwa ga lafiyar jikinku, wanda shine dalilin da yasa muke magana sosai game da rage shan sukari don rage haɗarin waɗannan illolin, kamar cutar mai ciwuwa.

Duk da yake tsintar abubuwa masu daɗi na iya haifar da ƙoshin lafiya, yana da tasirin da sukari ke da shi ga lafiyar hankalinmu wanda ya cancanci a duba na biyu.

1. Sugar na iya shafar yanayinka

Wataƙila kun taɓa jin kalmar "rugawar sukari" - kuma wataƙila ma kun juya zuwa donut ko soda don ƙarin haɓaka yayin kwana mai tsawo.

Amma duk da haka sukari bazai iya kasancewa mai karɓar mai kyau ba duk. Binciken da aka yi kwanan nan ya nuna cewa maganin sugary ba shi da wani tasiri mai tasiri ga yanayi.

A zahiri, sukari na iya samun akasi a tsawon lokaci.

Foundaya ya gano cewa shan abinci mai yawa a cikin sukari na iya haɓaka damar rikicewar yanayin yanayi a cikin maza, da rikicewar rikicewar yanayi tsakanin maza da mata.

Wani kwanan nan ya gano cewa yawan amfani da kitse na yau da kullun da kuma ƙara sugars suna da alaƙa da yawan damuwa na tsofaffi sama da shekaru 60.

Kodayake ana buƙatar ƙarin karatu don ƙarfafa alaƙar da ke tsakanin yanayi da amfani da sukari, yana da muhimmanci a yi la’akari da yadda za a shafi lafiyar zuciyarka.

2. Zai iya raunana maka ikon magance damuwa

Idan ra'ayinka na jurewa damuwa ya shafi pint na Ben da Jerry's, ba kai kaɗai bane. Yawancin mutane sukan juya zuwa zaƙi lokacin da suka ji damuwa.

Wancan ne saboda abinci mai zaki na iya ƙarfin jiki don amsa damuwa.

Sugar na iya taimaka maka jin rashin nutsuwa ta hanyar danne kwakwalwar hypothalamic pituitary adrenal (HPA) a kwakwalwarka, wanda ke sarrafa amsar ka ga damuwa.

a Jami'ar Kalifoniya, Davis ya gano cewa sukari ya hana fitar da kwayar cuta ta cortisol a cikin mahalarta mata masu lafiya, yana rage damuwa da tashin hankali. Cortisol an san shi da hormone damuwa.

Duk da haka kayan zaƙi na ɗan lokaci da aka samar na iya sanya ka dogaro ga sukari, da kuma haifar da haɗarin kiba da cututtukan da ke tattare da shi.

Binciken ya iyakance ne ga mahalarta mata 19 kawai, amma sakamakon ya yi daidai da na wasu da suka kalli alakar da ke tsakanin sukari da damuwa a cikin beraye.

Yayinda binciken ya nuna tabbatacciyar mahada tsakanin shan sukari da damuwa, masu bincike zasu so ganin karin bincike akan mutane.

3. Sugar na iya kara kasadar kamuwa da bacin rai

Yana da wuya a guji kai wa ga abinci na ta'aziyya, musamman bayan rana mai wahala.

Amma sakewar shan sukari don sarrafa motsin zuciyar ku na iya kawai sa baƙin cikin ku, gajiya, ko rashin begen ku ya ta'azzara.

Yawancin karatu sun samo hanyar haɗi tsakanin abincin da ke cike da sikari da baƙin ciki.

Yawan shan sukari yana haifar da rashin daidaituwa a cikin wasu sinadaran kwakwalwa. Waɗannan rashin daidaito na iya haifar da baƙin ciki kuma wataƙila ma ƙara haɗarin lokaci mai tsawo na ɓullo da rashin lafiyar ƙwaƙwalwa a cikin wasu mutane.

A zahiri, gano cewa maza waɗanda ke cinye adadin sukari (gram 67 ko fiye a kowace rana) sun kasance kusan kashi 23 cikin ɗari za su iya karɓar ganewar asali na rashin lafiyar asibiti a cikin shekaru 5.

Kodayake binciken kawai ya shafi maza, an sami hanyar haɗi tsakanin sukari da damuwa.

4. Janyewa daga Sweets zai iya ji kamar harin tsoro

Dakatar da sarrafa sukari bazai zama mai sauƙi ba kamar yadda kuke tsammani.

Janyewa daga sikari na iya haifar da illa, kamar:

• damuwa
• bacin rai
• rikicewa
• gajiya

Wannan ya haifar da duba yadda bayyanar cututtuka daga sukari zai iya zama kamar na wasu abubuwa masu sa maye.

Dokta Uma Naidoo, wanda ya yi la'akari da masanin-yanayin masanin abinci a Makarantar Koyon Aikin Likita ya ce "a cikin wallafe-wallafen yana nuna kamanceceniya da yawa tsakanin magunguna masu zagi da sukari."

Lokacin da wani yayi amfani da wani abu na wani lokaci, kamar hodar iblis, jikinsu yana shiga cikin wani yanayi na ilimin motsa jiki lokacin da suka daina amfani da shi.

Naidoo ya ce mutanen da ke yawan shan sukari a cikin abincinsu na iya fuskantar irin wannan yanayin na motsa jiki idan suka daina shan sukarin kwatsam.

Wannan shine dalilin da yasa turkey mai sanyi daga sukari bazai zama mafi kyawun mafita ga wanda shima yake da damuwa ba.

Naidoo ya ce "Ba zato ba tsammani dakatar da shan sukari na iya kwaikwayon janyewa kuma ya ji kamar ana fargaba," Kuma idan kuna da rikicewar damuwa, wannan ƙwarewar janyewar na iya ƙaruwa.

5. Sugar yana sanya karfin kwakwalwarka

Cikinka yana iya gaya maka ka nutse a ciki ka sha hanyar fita daga waccan mahaukaciyar icen Icee, amma kwakwalwarka tana da ra'ayin daban.

Bincike mai tasowa ya gano cewa abinci mai yawa a cikin sukari na iya lalata aiki da hankali, koda kuwa idan babu riba mai nauyi ko yawan kuzari.

Wani binciken ya gano cewa cinye manyan matakan abubuwan sha mai daɗin sukari ya lalata ayyuka na ƙwaƙwalwa kamar yanke shawara da ƙwaƙwalwa.

Gaskiya ne, anyi binciken ne akan beraye.

Amma wani bincike na baya-bayan nan da aka gudanar ya gano cewa masu sa kai na lafiya cikin shekarunsu na 20 sun fi rauni a kan gwaje-gwajen ƙwaƙwalwar ajiya kuma suna da ƙarancin iko game da abinci bayan kwanaki 7 kawai na cin abinci mai ƙoshin mai da kuma ƙara sugars.

Duk da yake karin karatu ya zama dole don samar da ingantacciyar hanyar haɗi tsakanin sukari da san zuciya, yana da kyau a lura cewa abincinka zai iya shafar lafiyar kwakwalwarka.

Idan kana sha'awar kayan zaki, ga abin da zaka ci maimakon

Kawai saboda kana tsaka ko iyakancewar sukarin da aka sarrafa ba yana nufin ka hana kanka jin daɗin abincin mai ɗanɗano ba.

Baya ga kasancewar likita wanda aka sani da masani kan abinci da yanayi, Naidoo kuma mai dafa abinci ne kuma marubucin littafin nan mai zuwa "Wannan Is Brain on Abinci."

Anan ga kadan daga cikin girke girke-girke na rashin son-sukari.

Chef Uma's Chai Tea Smoothie

Sinadaran

• 1 yana amfani da furotin furotin na vanilla wanda kuka zaba
• 1/4 avocado
• 1 tbsp. almond man shanu
• 1 kofin madarar almond
• 1/8 tsp kowanne daga garin kirfa, nutmeg, clove, da cardamom yaji
• 1/4 tsp kwayoyin vanilla
• kankara
• karamin zuman kwayoyin zuma don dadi, idan ana bukata

Zabi

• brewed tea na shayi maimakon kayan kamshi
• avocado don creaminess

Kwatance

1. Allara dukkan abubuwan da ke cikin mahaɗin ku.
2. Haɗa har sai da santsi.

Shawarwarin Chef Uma

• Idan ba ku da kayan yaji, dafa shayin shayi ta amfani da jakunkunan shayi ko shayin ganye duka. Yi amfani dashi maimakon madarar almond.
• Don mai laushi mai laushi, ƙara ƙarin madarar almond.
• Don creaminess, ƙara avocado.Shima lafiyayyen kitse ne taya!

Chef Uma's Kankana Pops

Sinadaran

• Kofuna 4 yankakken kankana
• Zuma cokali 1
• ruwan 'ya'yan itace of 1 lemun tsami
• zest na lemun tsami 1

Zabi

• 1 kofin duka blueberries

Kwatance

1. A tsabtace kankana, zuma, ruwan lemun tsami, da ƙwarƙwara tsami a cikin injin niƙa.
2. Zuba cikin kwandon kankara na kankara ko kuma kyawon tsayuwa.
3. Kafin daskarewa sosai, ƙara sandar ice cream a kowane kumburin kankara ko abin ƙyama.
4. Idan ana so, ƙara cikakkun bishiyoyi zuwa kwandon kankara ko kayan kwalliya.

Shawarwarin Chef Uma

• Zaki iya barin zuma, tunda garin kankana cikakke yana da zaki sosai.
• Blueberries na iya haɗawa da farin launi mai ƙara kuma ƙara haɓakar antioxidant.

Gwargwadon Turaren Dankalin Turawa Mai venan Chef Uma tare da Red Miso Manna

Sinadaran

• 1/4 kofin man zaitun
• 1/4 zuwa 1/2 kofin jan miso manna
• gishiri da barkono ku dandana
• Dankali mai zaki 4 matsakaici

Kwatance

1. Heararrawa mai zafi zuwa 425ºF (218ºC).
2. Irƙiri marinade ta hanyar haɗa man zaitun, jan miso ja, da gishiri da barkono.
3. Kwasfa kuma yanke dankalin turawa mai tsami cikin tsaka-tsaka ko fayafai.
4. Yarda da dankalin hausa a cikin marinade.
5. Sanya dankalin turawa mai zaki akan kwanon rufi na kwano a guri daya.
6. Gasa kimanin minti 20 zuwa 25, ko kuma sai dankali ya yi laushi.

Shawarwarin Chef Uma

• Zaka iya maye gurbin farin miso manna na ɗan ɗanɗano dandano na umami.
• Zai iya zama da sauƙi a rufe dukkan dankalin tare da marinade idan kun saka duka a cikin jakar Ziploc, sannan ku juya.
• Dankali mai zaki tushen lafiya ne na zare da sinadaran gina jiki.

Sara Lindberg, BS, MEd, marubuciya ce mai zaman kanta da kuma dacewa. Tana da Digiri na farko a fannin ilimin motsa jiki da kuma digiri na biyu a fannin ba da shawara. Ta shafe rayuwarta wajen ilimantar da mutane kan mahimmancin lafiya, walwala, tunani, da lafiyar hankali. Ta ƙware a cikin haɗin-tunani, tare da mai da hankali kan yadda lafiyarmu da tunaninmu ke tasiri ga lafiyarmu da lafiyarmu.