Ba wani dattijo daya da zai iya tunanin rayuwarsa ba tare da sukari ba. Ana amfani dashi ba azaman ƙarawa ga shayi ko kofi ba, har ma a yawancin tandaye, biredi da sha. Koyaya, masana kimiyya sun daɗe da tabbatar da cewa sukari babu wani amfani ga jikin ɗan adam, yana da illa kawai a kansa.
Sau da yawa tambaya - menene zai iya maye gurbin sukari da, mutane suna tambaya game da abinci don rage nauyi da masu ciwon sukari, ba tare da la'akari da nau'in cutar ba (nau'in farko, na biyu da na gestational). Akwai madadin abubuwa da yawa a kan sukari - Waɗannan su ne stevia da sorbitol, da samfuran kudan zuma da ƙari mai yawa.
Kowane ɗayan kayayyakin maye yana da fa'ida da fa'idarsa ga jikin ɗan adam. Amma zaɓin maye gurbin ya kamata a kusanci shi sosai idan tambayar ta taso - yadda ake maye gurbin sukari tare da abinci mai dacewa.
Bayan haka, yana da mahimmanci cewa ɗan zaki ya kasance da ƙananan glycemic index (GI) da ƙarancin kalori. Za a bayyana abubuwa da yawa na maye gurbin sukari, gami da na halitta, dalla-dalla a ƙasa, an bayyana fa'idodin su ga jiki. Hakanan an bayyana mahimmancin abinci na GI ga masu ciwon sukari da mutanen da ke fama da kiba.
Masu zaki, glycemic index
Wannan nuna alama yana bayyana cikin sharuɗɗan dijital sakamakon abinci ko abin sha akan haɓakar taro na jini. Abubuwa masu amfani waɗanda ke ɗauke da hadaddun carbohydrates, watau waɗanda ke ba da jin daɗin jin daɗi na dogon lokaci kuma jiki a hankali yana ɗaukar su, waɗanda ake ɗauka sune waɗanda GI ya haɗu zuwa raka'a 50.
GI sugar shine raka'a 70. Wannan babban darajar ne kuma irin wannan samfurin ba a yarda da shi ba a cikin masu ciwon sukari da abinci mai gina jiki. Zai fi kyau maye gurbin sukari tare da wasu samfuran da ke da ƙananan GI da ƙarancin kalori.
Masu sayar da kayan zaki a cikin kantin magani ko manyan kantuna, kamar sorbitol ko xylitol, sun haɗu har zuwa 5 kcal, da ƙananan GI. Don haka irin wannan abun zaki shine wanda ya dace da masu ciwon suga da kuma mutanen da ke kokarin rasa nauyi.
Mafi yawan abubuwan zaki:
- sihiri;
- fructose;
- stevia;
- 'ya'yan itatuwa bushe;
- kayayyakin kiwon kudan zuma (zuma);
- tushen cire lasisin
Wasu daga cikin masuyin zaren na zahiri ne, irin su stevia. Baya ga dandano mai dadi, yana kawo fa'idodi da yawa ga jikin mutum.
Don ƙayyade zaɓin mafi kyawun zaki, kowannensu ya kamata a bincika dalla-dalla.
Kiwon zuma
Kudan zuma ya dade da shahara saboda kaddarorin magungunan sa, ana amfani dashi sosai a maganin gargajiya, wajen yakar cututtuka daban-daban. Wannan samfurin kudan zuma ya hada da Organic da inorganic acid, adadin bitamin da ma'adanai, maras tabbas da furotin. Haɗin samfurin zai iya bambanta dan kadan, gwargwadon nau'ikansa.
Ga masu ciwon sukari da mutanen da ke sa ido a kan abincinsu, yana da kyau zaɓi zuma tare da ƙaramin abun ciki na sucrose. Ayyade wannan abu ne mai sauƙin gaske - idan akwai wadataccen samfurin a cikin samfurin, to bayan ɗan gajeren lokaci zai fara kuka, wato, zai zama mai daɗi. Irin wannan zuma yana contraindicated a cikin kowane irin ciwon sukari.
Calorie abun ciki na zuma a kowace gram 100 na kayan zai zama kusan 327 kcal, gwargwadon ire-iren su, kuma GI da yawa iri bai wuce adadi na raka'a 50 ba. Ruwan zuma a wasu lokutan sun fi farin sukari, launinta na iya zama daga haske zuwa rawaya mai duhu zuwa ruwan hoda. Babban abu shine sanin wane ne daga cikin nau'ikan suna da mafi ƙanƙantar glycemic index. An gabatar da su a ƙasa.
Kayan Kiwon Kudancin GI:
- zuma acacia - raka'a 35;
- zuma daga itacen Pine da harbe - raka'a 25;
- eucalyptus zuma - raka'a 50;
- linden zuma - raka'a 55.
A musayar sukari, waɗannan nau'ikan zuma ne ya kamata a fifita. Hakanan yakamata a ɗauka cewa masu ciwon sukari na nau'in farko da na biyu an yarda su cinye fiye da tablespoon ɗaya na wannan samfurin kowace rana. Kowane nau'in kayayyakin kiwon Kudan zuma suna da nasa kyawawan halaye na jikin dan Adam, saboda haka zaku iya maye gurbin yin amfani da wani irin nau'in kudan zuma.
Zuma Acacia ana daukar shi jagora a cikin mafi karancin abubuwan glucose. Yana da tasirin warkarwa mai zuwa ga jikin mutum:
- inganta tafiyar matakai na rayuwa a cikin jiki saboda abubuwan abubuwan malic, lactic da citric acid;
- lowers saukar karfin jini;
- gwagwarmaya tare da anemia, haɓaka haemoglobin;
- ƙarancin glucose da furen fructose yana sa zuma acacia ya zama samfurin da aka amince da shi akan tebur mai ciwon sukari;
- yana ƙaruwa da juriya ga ƙwayoyin cuta da ƙwayoyin cuta daban-daban na etiologies;
- yana taimaka wa jiki ya murmure bayan tsawan lokaci mai muni da cututtukan cututtukan da ke damun mutum, harma da yara daga shekara biyu;
- daga zuma acacia yi saukad da idanu, mafita ga inhalation da shafaffun mayuka daga konewa;
- dilates tasoshin jini kuma yana daidaita tsari na samuwar jini.
Pine zuma sanannen sanannun kayan haɗinsa, wanda ya haɗa da baƙin ƙarfe, magnesium, potassium, selenium, flavonoids, acid Organic da antioxidants. Godiya ga baƙin ƙarfe, yin amfani da kullun da zuma na pine zaiyi aiki a matsayin kyakkyawan tsari na anemia, kuma hanyoyin samar da jini zasu inganta. Antioxidants suna cire radicals masu cutarwa daga jiki kuma suna hana tsarin tsufa.
Abubuwan flavonoids wadanda aka haɗu a cikin abun da ke ciki suna da tasiri mai kyau a cikin microflora na pathogenic a cikin hanji da inganta aikin ƙwayar gastrointestinal. Increasedarin abun ciki na potassium yana da amfani mai amfani ga tsarin juyayi, rashin bacci yana tafiya kuma bacci na dare yana daidaitawa.
Eucalyptus zuma yana da kaddarorin warkarwa, mafi mahimmanci wanda shine lalata microflora na pathogenic a cikin mucosa na babba na numfashi. Ana iya maye gurbin sukari tare da zuma eucalyptus a cikin kaka-hunturu kuma wannan zai zama kyakkyawan rigakafin kamuwa da cuta ko bidiyo mai zagaya hoto.
Don cututtukan cututtukan tsokoki na sama, ana bada shawara don amfani da wannan samfurin kudan zuma. Kofin shayi tare da zuma eucalyptus zai sami sakamako na wucin gadi na ɗan lokaci.
Zuma babban madadin suga.
Sorbitol da Xylitol
Sorbitol ya yi nisa da mafi kyawun zaki. Kuma akwai dalilai da yawa game da wannan, wanda za'a yi bayani dalla-dalla a ƙasa. Da fari dai, sorbitol sau da yawa bashi da daɗi fiye da sukari, sabili da haka, yakamata a yi amfani dashi da yawa.
Abu na biyu, sorbitol mai-calorie mai yawa, 280 kcal ga gram 100 na kayan. A sakamakon haka, mutum yayi amfani da adadin sorbitol don samun ɗanɗano ɗaya kamar sukari.
Sai dai itace cewa sorbitol na iya tsokanar da adon nama na adipose. Irin wannan abun zaki shine bai dace da mutanen da ke neman su rage yawan jikin su da masu ciwon sukari guda 2 ba, tunda suna bukatar a sa ido sosai a jikinsu. Sorbitol da xylitol daidai suke a tsari. An yi su daga sitaci na masara, amma suna da ƙananan GI mai kusan 9 raka'a.
Cons na sorbitol da xylitol:
- babban adadin kuzari;
- Yana da laxative sakamako, kawai gram 20 na abun zaki shine zai iya haifar da gudawa.
Ribobi na sorbitol da xylitol:
- kyakkyawan jami'in choleretic, shawarar don cututtukan choleretic;
- tare da amfani kaɗan, yana inganta aikin jijiyar ciki saboda tasirinsa mai amfani akan microflora.
Dole ne mutum ya yanke shawara kan kansa ko ya maye gurbin sukari da sihiri, tunda ya auna duk ribar da ire iren wannan abincin.
Stevia
Ga tambaya - yadda za a maye gurbin sukari mafi yawan hankali, amsar zata kasance - stevia. Wannan samfuri ne na halitta wanda aka yi daga ganyen tsiro na zamani, wanda yake sau da yawa fiye da sukari da kansa. Wannan musanya ta ƙunshi yawancin bitamin da abubuwa iri daban-daban masu amfani ga jikin ɗan adam.
A cikin gram 100 na samfurin da aka gama, kawai 18 kcal, kuma ƙididdigar glycemic ba ta kai raka'a 10. Ga duka, stevia ce da ke hanzarta rage karfin glucose wanda ke shiga cikin jini, ta haka ne ke rage yawan glucose. Wannan musanya yana da mahimmanci musamman ga masu ciwon sukari na kowane nau'in - na farko, na biyu da na nau'in gestational.
Koyaya, stevia shima yana da rashin nasara. Misali, yana haifar da rashin lafiyan a yawancin mutane, saboda haka an bada shawarar gabatar da shi sannu a hankali a cikin abincin. Idan an hada stevia tare da kayan kiwo ko kayan kiwo, to zaku iya samun zawo. Wannan abun zaki shine dan kadan rage karfin jini, mai kara kuzari ga irin wannan ganye mai zaki dashi mai hadarin gaske.
Stevia ya ƙunshi abubuwa masu amfani:
- Bitamin B;
- Vitamin E
- Vitamin D
- Vitamin C
- bitamin PP (nicotinic acid);
- amino acid;
- tannins;
- jan ƙarfe
- magnesium
- silicon.
Saboda kasancewar bitamin C, stevia tare da yin amfani da shi na yau da kullun yana iya ƙara ayyukan kariya na jiki. Vitamin PP yana da amfani mai amfani akan yanayin juyayi, inganta bacci da sauƙaƙe mutumin da damuwa. Vitamin E, hulɗa tare da bitamin C, yana farawa kamar antioxidant, yana rage tsufa na jiki da cire radadin cutarwa daga ciki.
Don kare kanka daga halayen rashin lafiyan da sauran tasirin sakamako daga stevia, yana da kyau a nemi masana kimiyyar endocrinologist ko masanin abinci mai gina jiki kafin amfani dashi.
Babban ƙari na maye gurbin wannan sukari shine cewa baya samar da jiki tare da carbohydrates da sauri ya rushe, sabanin farin sukari. Wannan ganye an dade ana amfani dashi a magungunan mutane, stevia tana da mahimmanci musamman ga masu ciwon sukari na 2 da hawan jini.
Stevia tana da halaye masu zuwa:
- yana sauƙaƙe jikin mummunan cholesterol, yana hana ƙirƙirar filayen cholesterol da toshe hanyoyin jini;
- rage karfin jini tare da yin amfani da stevia na yau da kullun;
- Godiya ga selenium, yana hana maƙarƙashiya;
- lowers taro na glucose a cikin jini, don haka lokacin farko bayan fara stevia ya kamata a auna tare da glucometer, tunda yana iya zama dole don rage kashi na allura na insulin da magunguna masu rage sukari;
- kara karfin juriya ga kwayoyin cuta da cututtukan cututtuka daban-daban, sakamakon yawan amino acid din;
- hanzari na tafiyar matakai na rayuwa.
Stevia ba kawai mai dadi bane, har ma da kayan zaki. Tare da yin amfani da shi na yau da kullun, maida hankali kan hawan jini a cikin jini da haɓakar jini.
Taimakawa masu maye gurbin sukari da aka bayyana a sama, yana da kyau a lura cewa yana da kyau a maye gurbin sukari na yau da kullun tare da wasu maye gurbin sukari, saboda kasancewar babu wasu abubuwa masu amfani a ciki, mai yawan kalori da GI. Sauya sukari da zuma ko stevia yana da taimako - waɗannan sune abubuwan da aka fi so.
Bidiyo a cikin wannan labarin yayi magana game da amfanin mai zaki kamar stevia.
