Nawa Sugar ke cikin Madara?

Wadatacce

• Me yasa akwai sukari a cikin madara?
• Sugar abun ciki a cikin nau'ikan madara
• Illolin sikari a cikin madara
• Glycemic index da madara
• Yadda za a guji madara tare da ƙara sukari
• Layin kasa

Idan ka taba bincika lakabin abinci mai gina jiki akan katan din madara, tabbas ka lura cewa yawancin nau'ikan madara na dauke da sikari.

Sikarin da ke cikin madara ba lallai bane ya zama cutarwa a gare ku, amma yana da muhimmanci a fahimci daga ina ya fito - kuma nawa ya yi yawa - don ku zabi madara mafi kyawu don lafiyar ku.

Wannan labarin yana bayanin abun da ke cikin madara na madara da kuma yadda za'a gano samfura da yawan sukari.

Me yasa akwai sukari a cikin madara?

Mutane da yawa suna ƙoƙari su guji ƙarin sukari - kuma da kyakkyawan dalili.

Abincin da ke cikin ƙara sukari yana ba da ƙarin adadin kuzari ga abincinku ba tare da samar da ƙarin abubuwan gina jiki ba. Hakanan suna da alaƙa da haɓakar nauyi da ciwo na rayuwa, yanayin da ke ƙara haɗarin ciwon sukari da cututtukan zuciya (,).

Koyaya, wasu abinci suna ɗauke da sugars na yanayi.

Wannan shine dalilin da ya sa wasu kayayyaki, kamar su madara da madara maras nono, suna nuna abun cikin sukari akan allon cimakarsu koda kuwa ba a haɗa sukari a matsayin kayan haɗi ba.

Wadannan sugars na halitta sune babban carbohydrate a cikin madara kuma suna ba shi ɗanɗano mai ɗanɗano - koda kuwa an sha shi a fili.

A cikin madarar shanu da nono na ɗan adam, sukari ya fito ne daga lactose, wanda aka fi sani da sukarin madara. Nonon non madara, gami da oat, kwakwa, shinkafa, da madarar waken soya, suna dauke da wasu sugars masu sauki, kamar su fructose (sugar sugar), galactose, glucose, sucrose, ko maltose.

Koyaya, ka tuna cewa sifofi masu daɗi, gami da madara da cakulan da madara mara ƙanshi, tashar jiragen ruwa sun hada da sukari.

Yawancin madarar madara da nono-madara suna dauke da sugars na dabi'a kamar lactose. Sigogin masu zaki suna ba da ƙarin sukari, suma.

Sugar abun ciki a cikin nau'ikan madara

Abincin sikarin na Milk ya banbanta sosai dangane da tushe da kuma yadda ake kera shi - kamar yadda wasu kayayyakin suka kara sukari.

Anan akwai matakan sukari a cikin kofi 1 (ml ml 240) na nau'ikan madara (,,,,,,,,,):

• Madarar nono na mutum: 17 gram
• Madarar shanu (duka, 2%, da skim): 12 gram
• Madarar shinkafa mara dadi: 13 gram
• Madarar madarar shanu (skim): 23 gram (an ƙara sukari)
• Madara mai soyayyar vanilla mara dadi: 9 gram
• Cakulan waken soya: 19 gram (an ƙara sukari)
• Madarar oat maras dadi: 5 gram
• Madarar kwakwa mara dadi 3 gram
• Madara mai kwakwa: 6 grams (an ƙara sukari)
• Madarar almond maras dadi: 0 gram
• Vanilla almond madara: 15 grams (an ƙara sukari)

Daga cikin nau'ikan nondairy mara dadi, madarar madarar shinkafa mafi sukari - gram 13 - yayin da madarar almond ba ta da komai. Madarar saniya tana kama da madarar shinkafa a gram 12.

Gabaɗaya, nau'ikan daɗaɗɗe suna da sukari fiye da waɗanda ba a sa su ba. Madarar cakulan tana ba da giram 23 mai yawa a cikin kofi 1 kawai (240 ml).

Ma'aikatar Aikin Gona ta Amurka (USDA) ta ba da shawarar iyakance yawan sukari zuwa kasa da kashi 10% na yawan adadin abincin kalori na yau da kullun - ko kuma game da cokali 12.5 (gram 50) a kan abincin mai kalori 2,000 ().

Kuna iya wuce wannan iyakar tare da madara mai zaki shi kaɗai idan kuna shan fiye da gilashi ɗaya kowace rana.

Abincin sikarin na Madara ya banbanta sosai dangane da asalinsa da kuma ko yana dauke da karin sukari. Daga cikin nau'ikan nondairy mara dadi, madarar shinkafa tana da mafi yawan sukari da madarar almond mafi ƙaranci. Madarar shanu tana da ɗan ƙasa da madarar shinkafa.

Illolin sikari a cikin madara

Sauƙin sugars a cikin kowane nau'in madara yana da tasiri da yawa akan lafiyar ku. Suna narkewa da sauri kuma sun shiga cikin glucose, babbar hanyar samar da kuzari ga jikin ku da kuma mahimmin tushen makamashi ga kwakwalwar ku ().

Lakoshin da ke cikin kiwo da nono ya karye zuwa galactose da glucose. Galactose yana da mahimmanci musamman don ci gaban tsarin juyayi a cikin jarirai da yara ƙanana (, 17).

Idan ba cikakken narkewa ba, lactose yana aiki kamar fiber na prebiotic, wanda ke ciyar da lafiyayyen ƙwayoyin cuta a cikin hanjin ku. Har ila yau, lactose da ba a kula da shi ba yana taimakawa inganta shayar jikinka na wasu ma'adanai, kamar su alli da magnesium (17).

Glycemic index da madara

Saboda kowane nau'in madara ya ƙunshi carbi, ana iya auna su a kan glycemic index (GI), sikelin 0-100 wanda ke nuna yadda gwargwadon abinci ke shafar sukarin jini. Foodsananan abinci na GI suna ɗaga matakan sukarin jini a hankali fiye da waɗanda ke GI.

Fructose, wanda aka samo shi a cikin madarar kwakwa da madara mai goro da yawa, yana da ƙananan GI kuma zai iya zama mafi kyau idan kana kallon matakan sukarin jininka ko kuma kana da ciwon suga (,).

Binciken nazarin 18 a cikin mutanen 209 da ke fama da ciwon sukari ya gano cewa lokacin da aka yi amfani da fructose don maye gurbin wasu ƙwayoyin cuta, matsakaicin matakan sukarin jini ya ragu da 0.53% sama da watanni 3 ().

Koyaya, fructose na iya ɗaga matakan triglyceride ɗinka ya haifar da lamuran narkewa kamar gas da kumburi a cikin wasu mutane ().

Lactose, sukari a cikin madarar saniya, mai yiwuwa ba zai iya shafar sukarin jini sosai fiye da sauran sifofin sukari. Duk da haka, glucose da maltose a cikin madarar shinkafa suna da babban GI, ma'ana suna saurin narkewa kuma suna iya ɗaga matakan sikarin jininka sosai ().

Idan kana kallon jinin ka, mafi kyawun zabi na iya zama madarar almond mara daɗi, saboda ba shi da sukari kaɗan.

Sugars na halitta da ke cikin madara yana sanya jikinka da kwakwalwarka, amma wasu sunfi shafar jininka fiye da wasu. Lakos a cikin nono da madara madara yana da amfani musamman ga jarirai da yara ƙanana.

Yadda za a guji madara tare da ƙara sukari

Ko kun zabi madara ko nono-madara, ya kamata ku yi niyya don nau'ikan da ba su da dadi don rage cin abincinku na karin sukari.

A Amurka, Hukumar Abinci da Magunguna (FDA) tana sake fasalta alamun abinci don a bayyane ya kira gram na ƙarin sukari - yana sauƙaƙa gano waɗancan madarar da za su saya ko guje wa ().

Wannan dokar za ta fara aiki a cikin Janairu 2020 don manyan masana'antun abinci da Janairu 2021 ga ƙananan kamfanoni ().

A wajen Amurka, alamun abinci mai gina jiki na iya bambanta dalla-dalla kuma ya kamata a karanta a hankali. Idan kun ga kowane nau'i na sukari akan jerin abubuwan haɗin, wannan yana nufin an ƙara shi.

Sunaye gama gari don ƙarin sukari sun haɗa da:

• masarar masara ko babban-fructose masarar ruwa
• ruwan shinkafa mai ruwan kasa
• agave nectar
• sukarin kwakwa
• sha'ir malt
• syriyan malt
• maltose
• fructose

Hakanan zaka iya neman kalmar "mara dadi" akan alamar.

Zai fi kyau a zabi madara mara dadi kuma a guji waɗanda aka saka da sukari. Ya kamata koyaushe bincika jerin abubuwan haɗin don kalmomin da ke nuna ƙara sukari.

Layin kasa

Duk nau'ikan madara suna dauke da sikari, amma babu wani dalili da zai sa a guje wa dabi'a, sauki sugars a madara mara dadi.

Madarar da ba a ɗanɗano kyakkyawar mabuɗin ƙwayoyin cuta ne, wanda ke taimaka wa ƙwaƙwalwarka da jikinka kuma yana iya ba da ƙarin fa'idodi.

Koyaya, koyaushe yakamata ku guji madara tare da ƙarin sukari saboda mummunan tasirin kiwon lafiya.