Menene Sauƙaƙan Sugars? Carananan Carbohydrates Yayi bayani

Wadatacce

• Menene Sauƙaƙan Sugars?
• Monosaccharides
• Disaccharides
• Sugara Sugar da yawa Na Iya Canata lafiyarku
• Haɗa Tare da Kiba
• Zai Iya Inganta Ciwon Zuciya
• Zai Iya Yourara Hadarin cutar Kansa
• Yadda Ake Gano Karin Sugar akan Alamomin Abinci
• Me yasa Bai Kamata kuji Tsoron Sugar Masu Sauƙi ba
• Layin .asa

Sugananan sugars nau'ikan carbohydrate ne. Carbohydrates sune ɗayan abubuwa uku na asali - sauran biyun sune furotin da mai.

Ana samun sugars mai sauƙi ta halitta a cikin fruitsa fruitsan itace da madara, ko kuma ana iya samar dasu ta hanyar kasuwanci sannan a ƙara su zuwa abinci don daɗi, hana lalacewa, ko inganta tsari da laushi.

Wannan labarin yayi bayanin nau'ikan sugars masu sauki, yadda za'a gano su akan alamun abinci, da kuma yadda zasu iya shafar lafiyar ku.

Menene Sauƙaƙan Sugars?

Carbs ƙwayoyi ne waɗanda suka ƙunshi ƙwayoyi guda ɗaya, biyu, ko kuma sukari masu yawa waɗanda ake kira saccharides ().

Suna ba da adadin kuzari huɗu a kowace gram kuma sune tushen ƙarfin ku na jikin ku.

Akwai manyan nau'ikan carbi guda biyu: masu sauƙi da rikitarwa. Bambancin da ke tsakaninsu ya ta'allaka ne da yawan ƙwayoyin suga da ke cikinsu.

Carananan carbs - wanda aka fi sani da sugars masu sauƙi - suna ƙunshe da ƙwayoyin suga guda ɗaya ko biyu, yayin da ƙwayoyin hadadden ke da uku ko fiye.

Cikakken sukari na iya zama ɗaya- ko disaccharide.

Monosaccharides

Monosaccharides sune mafi ƙarancin carbi, saboda jikinka ba zai iya lalata su ba.

Wannan yana bawa jikinka damar shanye su cikin sauri da sauƙi, ban da fructose.

Akwai nau'ikan monosaccharides guda uku ():

• Glucose: 'Ya'yan itãcen marmari da kayan marmari sune tushen asalin glucose. Hakanan ana yawan samo shi a cikin syrups, alewa, zuma, abubuwan sha na wasanni, da kayan zaki.
• Fructose: Tushen abincin abinci na asali na fructose shine 'ya'yan itace, wanda shine dalilin da yasa ake yawan kiran fructose da sukarin' ya'yan itace.
• Galactose: Babban tushen abincin galactose shine lactose, sukari a cikin madara da kayayyakin madara, kamar su cuku, man shanu, da yogurt.

Disaccharides

Disaccharides sun kunshi kwayoyi biyu na sukari - ko kuma monosaccharides guda biyu - suna hade tare.

Jikinku dole ne ya wargaza haɗin monosaccharides daban-daban kafin su iya shaku.

Akwai disaccharides iri uku ():

• Sucrose (glucose + fructose): Sucrose - galibi ana kiransa sugar table - shine ɗanɗano na zahiri wanda aka samo daga sukari ko gwoza. An ƙara shi zuwa abinci yayin sarrafawa kuma yana faruwa ta ɗabi'a a cikin 'ya'yan itace da kayan marmari.
• Lactose (glucose + galactose): Hakanan an san shi da sukarin madara, ana samun lactose a cikin kayan madara da madara.
• Maltose (glucose + glucose): Ana samun Maltose a cikin abubuwan sha na malt, irin su giya da malt na liquors.

Saukakiyar sugars na dauke da kwayoyin suga daya ko biyu. Abincin da yake dauke da sinadarin sukari guda daya ana kiransa monosaccharide, amma daya da kwayoyin sukari guda biyu da aka haxa wuri daya shine disaccharide.

Sugara Sugar da yawa Na Iya Canata lafiyarku

Ga mutane da yawa, kalmar “sukari” tana da ma’ana mara kyau.

Yawancin abinci mai gina jiki, irin su 'ya'yan itace da kayan marmari, a zahiri suna ɗauke da sukari kuma bai kamata a guje su ba domin suna amfani da lafiyar ku.

A gefe guda kuma, karin sikari - kamar su abin sha mai zaki, alewa, da kayan zaki - na iya taimakawa ga matsalolin lafiya da yawa.

Sugara sugars an danganta shi da haɓakar kiba, cututtukan zuciya, da haɗarin cutar kansa.

Haɗa Tare da Kiba

Kiba yana shafar kusan 40% na manya a Amurka ().

Yana da alaƙa da haɗarin haɗarin lafiya da suka haɗa da ciwon sukari, cututtukan zuciya, da ciwon daji.

Bugu da kari, kiba na da matukar tsada don magancewa. Idan aka kwatanta da mutanen da ke da ƙoshin lafiya, mutanen da ke da kiba suna kashe ƙarin dubban daloli kowace shekara a kan kiwon lafiya ().

Wannan yana sanya babban nauyi na tattalin arziki akan mutum, akan iyalai, da masu biyan haraji ().

Dalilin kiba ana tattaunawa sosai kuma yana da ma'amala a cikin yanayi, amma yawan cin ƙarin sugars ana tsammanin zai taka muhimmiyar rawa (,).

Sugara sugars yana ba da ƙarin adadin kuzari a cikin abincinku, wanda zai haifar da riba mai yawa a kan lokaci.

Dadi mai daɗi da ɗanɗano na iya sauƙaƙa yawan cinye ƙarin sukari idan aka kwatanta da sauran abubuwan gina jiki, yana ƙara haɗarin kuzarin kiba (,,,).

Zai Iya Inganta Ciwon Zuciya

Ciwon zuciya shine babban dalilin mutuwa a Amurka kuma ya kasance cikin shekarun da suka gabata ().

Mafi yawan lokuta ana haifar da atherosclerosis - yanayin da alƙalami yake ginawa a bangon ciki na jijiyoyin jini da ke kaiwa zuciyar ka, yana haifar musu da kunci da tauri. Wannan yana rage gudan jini, wanda zai haifar da bugun zuciya (,).

Yawancin karatu sun nuna cewa samun adadin kuzari da yawa daga ƙarin sukari na iya haifar da haɓakar triglycerides - sanannen haɗarin cutar cututtukan zuciya (,,,).

Studyaya daga cikin binciken ya gano cewa mutanen da suka sami 10-25% na adadin kuzarin su daga ƙarin sugars sun fi kusan 30% mutuwa daga cututtukan zuciya idan aka kwatanta da waɗanda suka sami ƙasa da 10% na adadin kuzarin su daga ƙarin sukarin ().

Mene ne ƙari, wannan haɗarin ya kusan ninki biyu ga waɗanda suka sami fiye da 25% na adadin kuzari daga ƙarin sukari.

Zai Iya Yourara Hadarin cutar Kansa

Caloriesara adadin adadin kuzari daga ƙarin sugars na iya ƙara kumburi da gajiyawar gajiya.

Wasu kumburi da gajiyawa na zama dole don ƙoshin lafiya, amma da yawa na iya haifar da cututtuka da yanayi da yawa, gami da ciwon daji (,,).

Yawancin karatu sun ba da rahoton alamun alamomi na ƙonewa - alal misali, furotin C-mai amsawa da uric acid - tare da karɓar ƙarin sikari (,,).

Hakanan ana tsammanin ƙara sugars don ƙara haɗarin ciwon daji ta hanyar haɓaka matakan wasu ƙwayoyin cuta, amma ba a fahimci waɗannan tasirin sosai ba,,,).

Sugara sugars an danganta shi da kiba. Abin da ya fi haka, suna iya inganta cututtukan zuciya da ƙara haɗarin cutar kansa.

Yadda Ake Gano Karin Sugar akan Alamomin Abinci

Kuna iya samun karin sugars a cikin nau'ikan abinci daban-daban - har ma waɗanda ba zaku iya tunanin mai daɗi ba, kamar su ketchup, burodi, da wake dafaffun wake.

Wancan ya ce, manyan hanyoyin da aka ƙara sugars sune abubuwan sha mai daɗin sukari, alewa, kayan zaki, ice cream, da hatsi mai ƙanshi ().

Duba allon bayanan abubuwan abinci mai gina jiki akan samfurin abinci don gano yawan gram na ƙarin sukarin da ya ƙunsa.

A tarihi, alamun abinci ba su bambance tsakanin na halitta ko ƙarin sukari ba. Wannan ya sanya ya zama mai wahalar tantance yawan adadin sukarin da kuka sha.

Zuwa 2020, duk da haka, Hukumar Abinci da Magunguna (FDA) ta ba da umarnin cewa masana'antun dole ne su lissafa ƙarin sukari a cikin gram kuma a matsayin kashi na Darajar Daily (DV) akan alamun abinci ().

Yawancin manyan kamfanonin abinci sun riga sun yi biyayya, wanda ya sauƙaƙa don ƙara ƙarin adadin sukari na kayayyakin.

Heartungiyar Zuciya ta Amurka ta ba da shawarar cewa mata da maza su sami ƙasa da gram 25 da gram 38 na ƙarin sukari a kowace rana daga abincinsu, bi da bi ().

Samun fiye da waɗannan adadin yana sanya wahalar biyan buƙatarku na gina jiki yayin kasancewa cikin iyakokin kalori na yau da kullun ().

Karanta jerin abubuwan hadin abinci zai iya taimaka maka gano karin sugars.

Sunaye don ƙarin sugars sun haɗa da:

• Anhydrous dextrose
• Brown sukari
• Masu shayar da sukari foda
• Masarar masara
• Babban-fructose masarar ruwa (HCFS)
• Ruwan zuma
• Maple syrup
• Gilashi
• Agave nectar
• Raw sukari

Lissafi suna lissafin abubuwan da ke cikin sahun gaba na fifiko da nauyi, tare da sinadaran da aka yi amfani da su a cikin mafi girman farko, sannan waɗanda ke cikin ƙananan yawa.

Wannan yana nufin cewa idan wani samfuri ya lissafa sukari a matsayin sinadarin farko, kun san yana dauke da sukari fiye da komai.

Kuna iya gano ƙarin sugars ta hanyar kallon lakabin abinci da karanta jerin abubuwan haɗin. Iyakance adadin kuzarinku daga karin sukari na iya taimaka muku saduwa da bukatunku na gina jiki yayin kasancewa cikin iyakokin kalori na yau da kullun.

Me yasa Bai Kamata kuji Tsoron Sugar Masu Sauƙi ba

Babu wata tambaya cewa sukari na iya zama cutarwa ga lafiyarku yayin cinyewa fiye da kima.

Duk da haka, sukari shine bangare ɗaya kawai na abincinku. Yana da wauta don sanya shi kawai alhakin kiba da sauran cututtuka da halaye a cikin rayuwar yau ().

Bincike ya nuna cewa sukari kawai yana zama matsala ga lafiyarku lokacin da ya ƙunshi yawancin abincinku ko kuma idan kun sami adadin kuzari fiye da yadda kuke buƙata daga sukari (,,,).

Iyakance karin sugars daga abubuwan sha mai zaki, da zaƙi, da kayan zaki yana da mahimmanci don ƙoshin lafiya, amma ba samun wani kek ko kuma hidimar ice-cream da kuka fi so ba shine hanyar da ta dace ba. Ba mai ɗorewa bane, mai daɗi ko mai amfani ga lafiyar ku.

Bayan haka, ana samun sugars mai sauƙi ta yanayi a cikin yawancin abinci mai ƙoshin lafiya, kamar 'ya'yan itace, kayan lambu, da kiwo. Waɗannan abinci suna kawo wasu muhimman abubuwan gina jiki ga abincinku, kamar su bitamin, ma'adanai, antioxidants, da fiber.

Sugar yana da lahani ga lafiyarka lokacin da ya cika yawan abincinka ko kuma ka sami yawan adadin kuzari daga sukari. Sabili da haka, iyakancewa amma ba gaba ɗaya guje wa sukari ba - musamman ƙara sukari - yana da ƙima ga lafiyar ku.

Layin .asa

Sugananan sugars sune keɓaɓɓu tare da ɗaya (monosaccharide) ko biyu (disaccharide) ƙwayoyin sukari.

Yawancin abinci masu lafiya kamar 'ya'yan itace da kayan marmari a ɗabi'a suna ɗauke da sikari kuma bai kamata a guje su ba domin suna amfanar lafiyar ku. Koyaya, karin sukari yana da alaƙa da kiba da haɓaka cututtukan zuciya da haɗarin kansa.

Kuna iya gano yawan adadin sukari da samfura yake dashi ta hanyar kallon bayanan gaskiyar abubuwan abinci ko karanta jerin abubuwan haɗin.

Duk da illolin da sukarin da aka kara wa suga zai iya haifarwa a kan lafiyar ka, zaka iya cin su daidai gwargwado kuma a zaman wani bangare na ingantaccen abinci mai ci.