Kowane abinci koyaushe yana barin tambayoyi da yawa game da amfani da sukari. Abincin Ducan, wanda za mu yi magana a kai a yau, yayin da muka bincika amfani da maye gurbin sukari akan abincin, bai ƙetare wannan batun ba.
Bari mu fara da kayan yau da kullun da halayyar halayyar abinci, tare da zaɓi na abinci da carbohydrates.
Ta yaya zan yi aiki a kan carbohydrates na abinci
Carbohydrates an kasu kashi biyu - na jikin mutum wanda ba mai narkewa ba. Abubuwan cikinmu suna iya narkewa, alal misali, carbohydrates da aka samo a cikin burodi, kayan lambu da 'ya'yan itatuwa, da kuma hadaddun ƙwayar sel ƙwayar carbohydrate, wanda shine ɓangare na itace, baya iya narkewa.
Tsarin narkewa a jikin carbohydrates shine rushewar polysaccharides da disaccharides zuwa cikin monosaccharides (mafi sauki sugars) a ƙarƙashin rinjayar ruwan 'ya'yan itace na ciki. Yana da carbohydrates mai sauƙi waɗanda aka ɗora zuwa cikin jini kuma sune kayan abinci mai gina jiki ga sel.
Za'a iya raba samfuran dake dauke da carbohydrates zuwa rukuni uku:
- Ciki har da "sukari nan da nan" - suna haifar da ƙaruwa sosai a matakan glucose na jini kamar mintuna 5 bayan fitowar. Waɗannan sun haɗa da: maltose, glucose, fructose, sucrose (sukari abinci), inabi da ruwan innabi, zuma, giya. Waɗannan samfuran ba su da abubuwa masu tsawan abubuwan sha.
- Ciki har da "sukari mai sauri" - matakin sukari na jini ya tashi bayan minti 10-15, wannan yana faruwa da ƙarfi, sarrafa samfurori a cikin ciki yana faruwa tsakanin sa'o'i ɗaya zuwa biyu. Wannan rukunin ya hada da sucrose da fructose a hade tare da tsawan tsoka, alal misali, apples (suna dauke da fructose da fiber).
- Ciki har da "jinkirin sukari" - glucose a cikin jini ya fara tashi bayan minti 20-30 kuma karuwa yana da laushi sosai. Kayayyakin sun rushe a cikin ciki da hanjinsu na tsawon awanni 2-3. Wannan rukunin ya hada da sitaci da lactose, da kuma sucrose da fructose tare da tsawan mai karfi, wanda ke matukar hana rushewar su da shan kwayar halittar glucose din a cikin jini.
Abincin Glucose Factor
An daɗe da sanin cewa don asarar nauyi yana da amfani sosai don amfani da takaddun carbohydrates, wanda ya haɗa da jinkirin sukari. Jiki yana aiwatar da irin waɗannan carbohydrates na tsawon lokaci. A matsayin zaɓi, mai zaki zazzage ya bayyana, wanda akan abincin Ducan za'a iya amfani dashi maimakon sukari.
Don jiki yayi aiki da kyau, ana buƙatar carbohydrates. Wani yanayi na glucose a cikin jini yana tabbatar da aiki yadda yakamata a kwakwalwa da kuma juyayi. Idan adadin sukari a cikin jini ya tabbata, to mutumin yana da lafiya, yana cikin yanayi mai kyau.
Haɓaka matakan glucose yana haifar da nutsuwa, kuma faɗuwa a ƙasa da al'ada yana haifar da rauni, damuwa, da nutsuwa.
A wannan yanayin, jiki a matakin daudinsa yana neman samun karancin glucose daga shaye-shaye daban-daban domin ya hanzarta hanzarta samar da makamashi. A koyaushe mutum yakan farauta ne game da mashaya cakulan ko kuma wani yanki, musamman ma da yamma. A zahiri, wannan kawai yana bayyanar da jin yunwar yayin abincin Ducan, da kowane irin.
Idan kun bi abincin Ducan, ba za ku iya ƙara sukari talakawa a cikin jita-jita ba, don haka kuna buƙatar zaɓar mai zaki da ta dace.
Amma wane irin abun zaki za i?
Madarar abinci mai sukari
Xylitol (E967) - yana da adadin kuzari ɗaya kamar sukari. Idan mutum yana da matsaloli tare da haƙoransa, to wannan gurɓatarwar ta dace da shi. Xylitol, saboda abubuwan da ya mallaka, yana da ikon kunna hanyoyin haɓakawa kuma baya shafar ƙoshin hakori, an yarda dashi don amfani da masu ciwon sukari.
Idan ana amfani da wannan samfurin a cikin adadin mai yawa, matsalolin ciki na iya farawa. An ba shi damar cin 40 grams na xylitol kowace rana.
Saccharin (E954) - Wannan madadin sukari yana da dadi sosai, yana dauke da adadin kuzari kuma baya cikin jiki. Yin amfani da wannan fili, zaka iya rasa nauyi, saboda haka ana bada shawarar saccharin don dafa abinci daidai da abincin Ducan.
A wasu ƙasashe, an haramta wannan abun don yana da illa ga ciki. Don kwana ɗaya, ba za ku iya amfani da 0.2 g na saccharin ba.
Cyclamate (E952) - yana da dandano mai daɗi kuma baya da daɗi, amma yana da mahimmancin dama:
- yana dauke da adadin kuzari
- babban abinci,
- cyclamate yana narkewa sosai a ruwa, saboda haka ana iya ƙara sha.
Aspartame (E951) - Sau da yawa ana ƙara shi a cikin abubuwan sha ko kayan gwari. Yana da kyau fiye da sukari, dandano mai kyau kuma ya ƙunshi adadin kuzari. Lokacin da aka nuna masa zazzabi mai yawa yakan rasa ingancinsa. Ba a halatta fiye da gram 3 na aspartame kowace rana.
Acesulfame potassium (E950) - kalori-maras nauyi, wanda aka cire shi da sauri daga jiki, baya cikin hanji. Mutanen da ke da cututtukan ƙwayar cuta suna iya amfani da shi. Saboda abubuwan da ke cikin methyl ether a cikin abubuwan da ke cikin sa, acesulfame yana cutarwa ga zuciya, bugu da kari, yana da tasiri mai karfafawa akan tsarin mai juyayi.
Ga yara da mata masu shayarwa, wannan mahallin ya tawaya, duk da haka, rukunin farko da na biyu basa kan tsarin abincin Ducan. Amintaccen magani ga jiki shine 1 g kowace rana.
Succrazite - wanda ya dace da amfani da shi a cikin cutar siga, jiki baya ɗauke shi, baya da adadin kuzari. Yana da wadatar tattalin arziƙi, tunda ɗayan kayan maye shine kusan kilo shida na sukari mai sauƙi.
Succrazite yana da lalacewa ɗaya mai mahimmanci - yawan guba. A saboda wannan dalili, zai fi kyau kar a yi amfani da shi, don kada a cutar da lafiya. Babu fiye da 0.6 g na wannan fili da aka yarda a kowace rana.
Stevia shine madarar sukari na halitta wanda aka yi amfani da shi don yin abin sha. Saboda asalinsa na asali, kayan stevia mai zaki ne ga jiki.
- Akwai Stevia a cikin foda da sauran siffofin,
- bashi da adadin kuzari
- za a iya amfani da shi don dafa abincin abinci.
- Za a iya amfani da wannan madarar sukari.
Don haka, ga tambayar wanene musanya don zaɓar yayin cin abinci, amsar ana bayarwa ne a cikin bayanin halaye masu amfani ko akasin haka, a cikin contraindications, kowane nau'in kayan zaki.
