Ka'idojin Gina Jiki: Kuna Cin Sukari da Yawa?

Wadatacce

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Yawan sukari yana nufin ƙarin nauyi. Wannan shi ne karshen wani sabon rahoton kungiyar Zuciya ta Amurka, wanda ya gano cewa yayin da yawan sukari ke karuwa, haka ma nauyin maza da mata ke karuwa.

Masu binciken sun bi diddigin yawan sukari da tsarin jikin mutum sama da shekaru 27 a cikin manya tsakanin shekarun 25 zuwa 74. A cikin kusan shekaru talatin da suka gabata an ƙara yawan amfani da sukari ga maza da mata a duk rukunin shekaru. Daga cikin mata ta yi tsalle daga kusan kashi 10 na jimlar adadin kuzari a farkon shekarun 1980 zuwa sama da kashi 13 cikin dari a shekarar 2009. Kuma waɗannan ƙaruwa a cikin sukari ya yi daidai da ƙaruwa a cikin BMI ko ma'aunin ma'aunin jiki.

Matsakaicin adadin sukari da ake ci a Amurka yanzu ya kai 22 tsp a rana - adadin da ƙanƙara ke shiga cikin buhuna 14 fam biyar a shekara! Yawancinsa, sama da kashi ɗaya bisa uku, ya fito ne daga abin sha mai daɗi (soda, shayi mai daɗi, lemun tsami, ɗan itacen 'ya'yan itace, da sauransu) kuma a ƙarƙashin na uku ya fito ne daga alewa da kyawawan abubuwa kamar kukis, kek da kek. Amma wasu daga cikinsu suna shiga cikin abincin da ba za ku yi tsammani ba, kamar:

• Lokacin da kuka sanya ketchup a kan burger turkey mai yiwuwa ba za ku yi tunanin shi a matsayin ƙara sukari ba, amma kowane tbsp yana ɗaukar kusan tsp 1 na sukari (ƙimar cubes 2).

• Sinadaran na biyu a cikin miyar tumatirin gwangwani shine babban syrup na masara fructose - duka na iya shirya kwatankwacin sukari 7.5 (ƙimar cubes 15).

•Kuma ina ganin kowa ya san cewa kayan da aka toya na dauke da sikari, amma ka gane nawa ne? Matsakaicin matsakaicin muffin yau fakitin 10 tsp (ƙimar cubes 20).

Ƙungiyar Zuciya ta Amurka ta ba da shawarar cewa mata suna iyakance ƙarar sukari zuwa kusan adadin kuzari 100 a rana kuma maza suna ɗaukar shi a adadin kuzari 150 a rana - wannan yayi daidai da matakin 6 na sukari mai granulated ga mata da 9 ga maza (bayanin kula: gwangwani 12 oz na soda kawai. daidai yake da tsp 8 na sukari).

Gano yawan abin da ke cikin kunshin abinci na iya zama ɗan ƙaramin dabara, saboda lokacin da kuka kalli gram na sukari a kowace hidima akan alamun abinci mai gina jiki wanda adadin ba ya bambanta tsakanin sukari da ke faruwa a zahiri da ƙara sukari.

Hanya guda ɗaya tabbatacciya don faɗi shine karanta jerin abubuwan sinadaran. Idan kun ga kalmar sukari, sukari mai launin ruwan kasa, syrup masara, glucose, sucrose da sauran -oses, masarar masara, babban fructose masara da malt, an ƙara sukari a cikin abinci.

A gefe guda kuma idan kun ga nau'in sukari na sukari amma kawai abubuwan da ake amfani da su sune abinci gabaɗaya, kamar abarba chunks a cikin ruwan abarba ko yoghurt bayyananne, kun san cewa duk sukarin yana faruwa ta halitta (daga yanayin Uwar) kuma a halin yanzu babu ɗayan jagororin da ke kira. don guje wa waɗannan abinci.

Layin ƙasa: Cin ƙarin sabo da ƙarancin sarrafa abinci shine hanya mafi sauƙi don guje wa abubuwan da ke da sukari - da madaidaicin riba. Don haka a maimakon fara ranarku tare da muffin blueberry tafi don kwano na dafaffen hatsi mai ɗorewa tare da sabbin bishiyoyi - suna cikin kakar yanzu!

Cynthia Sass ƙwararren masanin abinci ne wanda ke da digiri na biyu a kimiyyar abinci mai gina jiki da lafiyar jama'a. Ana yawan gani a gidan talabijin na ƙasa ita ce edita mai ba da gudummawar SHAPE kuma mai ba da shawara kan abinci mai gina jiki ga New York Rangers da Tampa Bay Rays. Sabuwar mafi kyawun siyar ta New York Times shine Cinch! Cin Sha'awa, Sauke Fam da Rasa Inci.

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