Yawan amfani da sukari shine annobar karni na 21.
Yawan kaya da sauƙaƙewar samfuran abubuwa tare da wuce kima mai yawa na carbohydrates mai sauƙi yana haifar da amfani da sukari wanda ba a sarrafa shi ba, wanda, bi da bi, yana da lahani ga jikin mutum.
Manyan cibiyoyin duniya suna kashe miliyoyin daloli akan bincike, a kan dalilin da ya sa aka sami wasu yawan amfani, gami da yawan sukari na mata yau da kullun.
Rukunin Hadarin
A matsayinka na mai mulkin, duk mata suna da hakori mai daɗin ɗanɗano. Ta hanyar dabi'arsu, sun fi saurin soyayya ga Sweets da tasirin ƙarshen rayuwar akan lafiyarsu.
Wani ba zai iya musun kansu da ɗan bunƙasa ba, wani ba zai iya tunanin rayuwa ba tare da cakulan ba, ba wani ya matsa. Cin sweari da yawa na Sweets, Ina so ƙari kuma kada ku karya wannan da'irar.
Gaskiyar ita ce cewa jikin mutum ba a daidaita shi don ɗaukar manyan allurai na carbohydrates masu sauƙi ba. Sakamakon ɗaukar hanzari na sucrose, matakin glucose a cikin jini ya hauhawa sosai, an fitar da insulin.
Sakamakon haka, sakamakon "matsananciyar ƙwayar carbohydrate" na faruwa. Daga ra'ayi na jikin mutum, dukkanin abubuwan da ke shigowa suna dauke da sauri kuma har yanzu ana buƙatar su. Samun sabon kashi yana haifar da wani tashin hankali, ta haka ne ya haifar da mummunan da'ira. Kwakwalwa ta kasa fahimtar cewa a zahirin gaskiya ba a bukatar sabon makamashi kuma yana ci gaba da siginar.
Bugu da ƙari, sukari yana tasiri tsarin dopamine na cibiyar jin daɗin kwakwalwa, yana haifar da irin wannan sakamako ga amfanin opiates. Don haka har zuwa wani lokacin, yawan wuce gona da iri ya yi kama da jarabar shan kwayoyi.
Groupungiyar haɗarin ta haɗa da mutane masu hankali don raguwa a cikin matakan glucose jini.
Mafi yawan lokuta wannan shine saboda halayen halittar jikin mutum kuma ba alamar rauni bane ko kuma rashin kwanciyar hankali.
Rage glucose yana haifar da canzawar yanayi, wanda ke sa kwakwalwa sha'awar waƙa, wanda zai iya taimakawa wajen samar da hormone na farin ciki serotonin don haka ya gyara yanayin.
Mai kashe rai
Yin amfani da sukari a cikin mai yawa yana haifar da rikicewa da yawa a cikin aikin kusan jikin duka.
Rashin rauni na rigakafi yana faruwa, narkewar abubuwa na ma'adinai yana raguwa, yanayin gani, mafi girman yanayin glucose da insulin yana ƙaruwa, yanayi mai kyau don cututtukan fungal an kirkiro shi, an canza canje-canje masu dangantaka da shekaru.
A kan tushen waɗannan rikice-rikice, cututtukan halayyar haɓakawa na tsawon lokaci: cututtuka, atherosclerosis da amosanin gabbai, cututtukan mahaifa, cututtukan ƙwayar cuta, ɓarke, fata mai narkewa da haɓaka matsa lamba na systolic.
Iri sukari
Ba duk ƙamshi suke da illa ba. Gidan sukari ya haɗa da nau'ikan daban-daban. Babban abubuwanda aka samo a rayuwar yau da kullun sun hada da: sucrose, glucose, fructose da lactose.
Sucrose
Farin farin farin da aka saba domin mu duka. A dabi'a, a cikin tsarkakakkiyar siffar kusan ba ta faruwa. Ana samun saurin sauri kuma baya bayar da jin daɗin rayuwa. Cikakken abinci shi ne mafi yawancin abubuwan abinci.
Glucose
A mafi sauki tsari, wannan yana nufin cewa digestibility yana da sauri. Sanadin karfi insulin cikin jiki. Tare da babban yiwuwa juya zuwa mai jiki. Ya kasance a cikin yawancin nau'ikan berries.
Glucose a cikin 'ya'yan itatuwa da berries
Fructose
Fructose shine mafi yawan cutarwa da sannu a hankali irin na sukari da aka samo a cikin 'ya'yan itatuwa da zuma. Saboda ƙoshin da za a iya amfani dashi ana iya amfani dashi azaman musanya don maye gurbinsa. A matakin farko, baya buƙatar insulin don ɗaukar nauyi.
Lactose kyauta
Ana samo shi a cikin kayan kiwo da kuma cikin garken madara mara kyau. Yawan shashi shine tsakanin sucrose da glucose.
A kan sayarwa akwai sukari mai launin ruwan sama mafi tsada sosai. Karka dauke shi da amfani fiye da farin dan uwanka.
Brown ba shi da ma'anar rake mara nauyi wanda ba shi da ƙima ga ƙima mai ƙima kamar wacce aka saba. A cikin kariyar sa, zamu iya cewa ya ƙunshi ma'adanai da yawa: alli, baƙin ƙarfe, magnesium, potassium, phosphorus da sauransu, waɗanda babu shakka suna da amfani.
Yawan shan sukari a kullun ga mata
A cewar Kungiyar Lafiya ta Duniya, shawarar shawarar sukari a kowace rana ga mata shine 25 g (5%), matsakaicin izinin 50 g (10%).
Wadannan alkalumman daidai suke da lemon tsami 6 da 12. Lambobin da aka bayar a cikin kwatankwacinsu kashi-kashi ne na yawan adadin kuzari na abinci da mace take ci yayin rana.
Misali, ga mace, matsakaicin abincin yau da kullun shine adadin kuzari 2,000. Daga cikin waɗannan, sukari na iya yin lissafin kusan 200 kcal (10%). Idan muka yi la'akari da cewa a cikin 100 g na sukari kusan 400 kcal, to, ya juya daidai 50 g. Ya kamata a tuna cewa wannan shine adadin adadin sukari da aka cinye, ciki har da wanda ke cikin samfuran, kuma ba yawan nauyin sukari foda ba.
Yawan al'ada na sukari a rana ga mata na iya bambanta gwargwadon sigogi na jiki. Don haka, matan da ke shiga cikin wasanni da jagorancin rayuwa mai aiki na iya cinye adadin kuzari ba tare da lahani ga lafiya ba, saboda har yanzu za su ƙone da sauri. Idan basu da aiki ko kuma suna da kiba, zai fi kyau a bar amfani da kayan sukari da sukari da sukari.
Abubuwan da ke ɓoye sukari
Mata sau da yawa ba sa sanin kasancewar babban sukari a cikin wasu kayayyaki. Saboda haka, ko da ƙoƙarin cin abinci yadda yakamata, sun ci gaba da cin abincin haram.
Manyan kayayyakin sukari sun hada da:
- giya mai saurin buɗewa: granola, ortmeal dattin, masarar masara, jaka mai yalwa, da sauransu .;
- kowane irin kayan miya (gami da ketchup da mayonnaise);
- kyafaffen dafa da sausages;
- gidan burodi da kayayyakin kwalliya;
- samfurori da aka kammala;
- abubuwan sha (gami da giya): ruwan lemo, soda mai zaki, giya, barasa, giya, giya mai zaki, da sauransu.
Yadda za a rabu da jaraba na sukari?
A rayuwar yau da kullun, kuna buƙatar iyakance kanku ga irin waɗannan abincin da aka saba da su kamar fari da gurasa mai launin toka, taliya da aka yi da gari mai laushi, farar shinkafa, gari, mai daɗi, har da matsawa da 'ya'yan itatuwa masu bushe.
Ya kamata ku ci karin kayan lambu da ganyayyaki sabo. Sauya burodin da aka yi a fili da taliya tare da kayan abinci na masarufi. Introduaddamar da aikin tilas a cikin aikinku na yau da kullun.
Anan ga wasu nasihohi masu sauki domin kawar da ciwon sikari:
- tsayawa kan ayyukanka na yau da kullun, samun hutawa mai kyau (barci akalla awanni 8), ka guji damuwa;
- nemi taimakon dangi a cikin nemanka. Yana da matukar wahala a shawo kan jarabar lokacin da wani kusa kusa yake taunawa;
- cinye mafi furotin a cikin nau'in kifi ko kaji. Rashin jinkirinsu yana hana yunwa;
- Binciken tafiya na endocrinologist da likitan mata. Sha'awar shaye shaye shine ɗayan bayyanar cututtukan thyroid ko kamuwa da cutar candidiasis;
- tare da shawara tare da likitanka, fara shan bitamin B don rage damuwa;
- don kwantar da hankali, yi amfani da karamin yanki na cakulan duhu, aƙalla 70% na koko;
- karanta abun da ke ciki a shafin, kar a sayi samfuran da ke dauke da sukari.
Hakanan akwai magunguna na musamman don murƙushe sha'awar alamomi. Matakan su ne na karshe idan duk sauran hanyoyin sun kasa. Babban abin anan shine ba shiga harkar kai-da-kai ba, amma tabbatar da tuntuɓar likita.
An yi amfani da shirye-shiryen tushen Chromium da dadewa don cimma sakamako da ake so. Chromium da sukari suna da alaƙa a cikin jikin ɗan adam.
Cin abinci mai sukari "yana fitar da" chrome, amfani da wanda ke rage sha'awar alaƙa.
Anyi amfani da magungunan glutamine ba da dadewa ba.
Wannan amino acid na duniya yana aiki ne ta hanyar nutsuwa akan kwakwalwa da tashin hankali, yayin da yake rage sha'awar cin sukari.
Bidiyo masu alaƙa
Waɗanne abinci ne ke da mafi yawan ɓoye sukari? Amsar a cikin bidiyon:
Don magance yawan yawan sukari mai yawa yana yiwuwa. Akwai hanyoyi da yawa da hanyoyi don tsayayya da jaraba da horar da ƙarfi. Zuwa yau, tebur na musamman na abubuwan sukari a cikin abinci, masu yin lissafi don yin lissafin abincin yau da kullun, da yawa sun tara. Don jagorantar salon rayuwa mai amfani yana da amfani kuma gaye, saboda haka bai kamata ka jinkirta canje-canje a cikin dogon lokaci ba. Idan kun karanta wannan rubutun, aƙalla kuna tunani game da buƙatar canza wani abu. Kuma wannan yana nuna cewa ya rage saura fewan matakai kaɗan zuwa rayuwa mai lafiya.
