Sugar da Cholesterol: Shin Akwai Haɗuwa?

Wadatacce

• Hanyoyin Bincike Sugar da Cututtukan Zuciya
• Gudanar da Shan Sugar ku

Lokacin da muke tunani game da abincin da ke tayar da ƙwayar cholesterol, yawanci muna tunanin waɗanda suke da nauyi a cikin ƙwayoyin mai. Kuma yayin da yake da gaske cewa waɗannan abincin, tare da waɗanda suke da ƙwayoyin mai mai ƙyama, suna ƙara yawan matakan cholesterol mara kyau (LDL) fiye da wasu, tabbas ba sune kawai abubuwan da suka cancanci kulawa ba.

Amurkawa suna cin kimanin cokali 20 na sukari kowace rana, a matsakaita, a cewar toungiyar Zuciya ta Amurka (AHA). Tabbas, yawan amfani yana bambanta daga mutum zuwa mutum, amma babu wata shakka cewa waɗannan adadin kuzari marasa amfani suna tasiri lafiyarmu.

Hanyoyin Bincike Sugar da Cututtukan Zuciya

Studyaya daga cikin binciken ana ambata sau da yawa kamar tabbatar da tasirin sukari akan matakan cholesterol. Masu bincike sun gano cewa amfani da sukari ya tayar da alamomi da yawa don cututtukan zuciya da jijiyoyin jini.

Sun yanke shawarar cewa mutanen da suka cinye karin sugars suna da ƙananan “mai kyau” cholesterol, ko maɗaukakiyar lipoprotein (HDL). HDL a zahiri yana aiki don ɗaukar ƙarin “mummunan” cholesterol, ko low-density lipoprotein (LDL), da kuma kai shi zuwa hanta. Don haka, muna son matakan HDL namu su kasance masu girma.

Sun kuma gano cewa waɗannan mutanen suna da matakan triglycerides mafi girma. Ko dai ɗayan waɗannan abubuwan na iya ƙara haɗarin kamuwa da cututtukan zuciya.

Triglycerides wani nau'in kitse ne inda matakan yake ƙaruwa bayan cin abinci. Jikinku yana adana adadin kuzari waɗanda ba ku amfani da su don kuzari a yanzu. Tsakanin abinci, lokacin da kuke buƙatar kuzari, waɗannan triglycerides ana sake su daga ƙwayoyin mai kuma suna yawo a cikin jini. Dangane da Mayo Clinic, akwai yiwuwar ku sami matakan triglyceride mafi girma idan kun ci fiye da abin da kuka ƙona, kuma idan kuna shan yawan sukari, mai, ko barasa.

Kamar cholesterol, triglycerides basa narkewa cikin jini. Suna motsawa a cikin tsarin jijiyoyinka, inda zasu iya lalata ganuwar jijiyoyin da haifar da atherosclerosis, ko taurin jijiyoyin jini. Wannan haɗarin haɗari ne ga bugun jini, ciwon zuciya, da cututtukan zuciya.

Gudanar da Shan Sugar ku

Masu bada shawarar basu da fiye da kashi 10 cikin ɗari na adadin kuzari daga sukari, ko ma ƙasa da kashi 5, zuwa. Hakanan AHA ta ba da shawarar cewa mata ba za su sami adadin kuzari fiye da 100 a kowace rana daga ƙarin sugars ba, kuma maza ba su wuce adadin kuzari 150 ba - wannan shine cokali 6 da 9, bi da bi. Abin takaici, wannan ya yi ƙasa da abin da suke tsammani wanda yawancin Amurkawa ke samu yanzu.

Don hangen nesa, 10 manyan jellybeans suna dauke da adadin kuzari 78.4 daga karin sugars, ko kuma game da gram 20 na sukari (cokali 4), wanda kusan duk adadin ku ne idan kuna mace.

Koyi don gane sukari akan alamun abinci. Ba koyaushe za a jera Sugar kamar haka akan alamun abinci ba. Sinadaran kamar syrup masara, zuma, malt sugar, molasses, syrup, masarar mai zaki, da kuma duk wasu kalmomin da suka kare a "ose" (kamar su glucose da fructose) ana sanya sugars.

Nemi maɓallan da suka cancanta. Ba duk maye gurbin sukari ake halitta ba, kuma wasu suna da nasu kasada. Stevia shine ɗanɗano mai tsire-tsire wanda shine madaidaicin sukari, ba kamar agave da zuma ba, wanda har yanzu yana ƙunshe da ƙwayoyin sukari.

Kamar dai yadda kuke lura da yawan shan giya, da adadin kuzari, da mai, ya kamata ku kula da yawan sukarinku. Babu wani abu da ba daidai ba tare da maganin lokaci-lokaci, amma sakamakon sukari na iya zama da wahala a zuciyar ka.