Sugar - cutarwa ko amfani ga jiki?

Ana daukar sukari a matsayin abinci mai mahimmanci don ƙwayoyin sel. Dole ne wannan kayan ya kasance a cikin jiki a cikin isasshen adadi don tabbatar da aiki na yau da kullun.

A lokacin rana, ana bada shawarar yin amfani da sucrose daidai da ka'idodin da aka kafa, wanda ya dogara da shekarun mutumin da jinsi.

Ba lallai ba ne ya wuce adadin irin wannan abu mai mahimmanci ga jiki don guje wa canje-canje mara kyau a cikin tsarin juyayi, hanyoyin metabolism da kuma don hana ci gaban wasu cututtuka.

Abun ciki da adadin kuzari

A dafa abinci, ana amfani da nau'in sukari da yawa da ke kasancewa. Bambancin su ya dogara ne ba kawai akan abun da ke ciki ba, har ma da sifofin ayyukan tasirin abu akan jiki. Babu shakka, akwai kuma bambanci a cikin adadin kuzari.

Koyaya, irin wannan bambance-bambance ba zai haifar da ka'idodi na amfani da aka kafa don sukari ba, kuma cutar da amfanin da ake amfani da ita ba ya dogara da nau'in nasara.

Iri abu:

1. Reeda. An yi shi ne ta amfani da sukari.
2. Beetroot. An samar da shi daga beets na sukari.
3. Dabino. Don samarwa, ana amfani da albarkatun ƙasa da aka samu ta hanyoyi da dama daga itacen dabino.
4. Itace Maple. Samfurin ya dogara da maple ɗin azurfa da ruwan lemo.
5. Sorghum. An samar da shi daga masarar.

Tasirin sukari, nau'ikansa, a jiki yana da wasu bambance-bambance. Wasu daga cikinsu suna da amfani fiye da sauran nau'ikan saboda mahimman adadin abinci mai gina jiki waɗanda ke cikin abun da ke ciki.

Ga mutanen da ke cikin nau'ikan shekaru daban-daban tare da ciwon sukari, babu nau'ikan sukari da aka yarda dasu. An bayyana wannan gaskiyar ta hanyar gaskiyar cewa kowane nau'in abu mai narkewa ne mai sauƙin narkewa, saboda haka shigar sa cikin jiki yana haifar da karuwa a cikin ƙwayar cuta.

Babban rukunin sukari:

1. Sanarwa. Wannan nau'in ya ƙunshi carbohydrates gaba ɗaya. Yana da tsarki sucrose.
2. Babu cikakken bayani. Irin wannan samfurin yana da ɗanɗano launin ruwan kasa, ƙarancin ɗanɗano kuma ba a samun shi sosai akan siyarwa. Gwanin da ba a bayyana ba a cikin abubuwan da ke cikin sa yana da ƙazanta iri iri, gami da mara sinadarai. Jerin irin waɗannan abubuwan haɗin gwiwar sun dogara da ingancin sarrafawa, nau'in, dokoki da halayen adanawa, gami da samarwa.

Duk nau'in sucrose yakamata ya ƙoshi ta wurin mai cikakkiyar lafiya ko kuma a ƙara shi a cikin jita a cikin adadin da ya dace.

Amma ga mutanen da ke fama da cutar sankara ko kuma mutane masu saurin kamuwa da wannan cuta, an hana kasancewar irin wannan samfurin a cikin abincinsu.

Benefitarancin fa'idodin sukari yana faruwa ne saboda abubuwan haɗinsa:

• alli
• potassium
• sodium

Sucrose kwayoyin

Babban abubuwan gyara, nauyinsu wanda ya kai kusan kashi 99.8 g, sune carbohydrates. A wasu halayen, rashin ruwa na iya kasancewa a wurin.

An hana yin amfani da maye gurbin mutane da yawa wadanda suke son yin asarar nauyi. Wannan ya faru ne saboda yawan adadin kuzari samfurin, wanda ya kai callas 399 a cikin 100 g na kayan da aka gyara.

Yawancin mutane suna lura da kasancewar sukari na rake na babban adadin abubuwa masu amfani saboda abubuwan da ke tattare da sinadaran. Abubuwan haɗinsa na iya bambanta, saboda yana dogara da halayen samarwa.

Babban ma'adanai da ke halartar abun da ke ciki kuma wajibi ne don aiki na jiki:

• magnesium
• baƙin ƙarfe
• potassium
• phosphorus;
• alli

Yawan waɗannan abubuwan haɗin da ya kamata su kasance a cikin abincin yau da kullun mutum ya fi wanda yake ƙunshe da sukari na kara. Wannan shine dalilin da ya sa ba lallai ba ne a yi magana game da duk wasu kaddarorin kayayyakin, in banda samar da jiki da carbohydrates.

Yawan Amfani

Yawan carbohydrates da mutum ya cinye lokacin rana zai dace da tsarin yau da kullun. Rashin su na iya haifar da mummunan sakamako a cikin tsarin juyayi. Lokacin yin lissafin yawan amfani, yana da mahimmanci la'akari da cewa muna magana ne musamman game da samfuran samfuran sukari waɗanda ke da tsarkakakken sukari.

Adadin na yau da kullun da aka yarda kuma ya haɗa da sucrose wanda ke ƙunshe cikin 'ya'yan itatuwa da kayan abinci. Daidaituwa tsakanin gishirin da wannan sinadari da ke cikin abinci yana haifar da gaskiyar cewa mutum bai san adadin carbohydrates da yake amfani da shi ba.

Wannan dalili shine mahimmanci kuma yana kira don saka idanu akan abinci mai gina jiki tare da sarrafa glycemic. In ba haka ba, matakin glucose a cikin jini na iya tashi zuwa kyawawan dabi'u.

Yawan sukari a cikin Rasha, kamar yadda yake a sauran ƙasashe, ana iyakance shi ta kafaffen ka'idodi na yau da kullun.

Darajojinsu sun banbanta da jinsi na mutum da nau'in shekaru:

• ga maza - 35 g;
• ga mata - ba fiye da 25 g;
• yara, ana yin lissafi gwargwadon abin da rabo na sucrose a yawan adadin adadin kuzari kada ya wuce 5%.

Yaya amfani?

Kamar kowane samfurin abinci, cutar da sukari ga jikin ɗan adam da fa'idodin sa su ne hangen nesa mai ma'ana. Wannan abu yana da kaddarorin musamman waɗanda ke da tasirin gaske kawai tare da amfanin matsakaici.

Adadin da za'a iya yarda dashi don shiga rana yana shafar jiki kamar haka:

• yana aiwatar da canzawar carbohydrates zuwa makamashi don kula da ayyukan motsa jiki;
• taimaka inganta ayyukan shamaki na hanta;
• neutralizes mafi yawan mai guba abubuwa a cikin saifa da hanta hanta;
• yana rage yiwuwar haifar da wata cuta ta tsarin musculoskeletal;
• yana kare haɗuwa daga lalacewa kuma yana hana faruwar jijiyoyin jiki;
• yana haɓaka samar da ƙwayoyin halitta irin su serotonin, wanda ke haɓaka yanayin mutum kuma yana taimakawa wajen daidaita yanayin tunaninsa;
• yana kawar da damuwa kuma yana taimakawa kawar da baƙin ciki;
• hakika yana tasiri ga aikin zuciya kuma yana shafar jijiyoyin jini, yana kare su daga haɓakar ƙwayoyin cholesterol da samuwar ƙwayoyin jini.

Sanin kowane abu game da sukari da kuma lura da yadda ake amfani da shi, mutum zai iya guje wa mummunan tasirin. Cikakkiyar rashin wadatar wannan abun zai iya kawo rarrabuwar jini kuma ya haifar da hana aikin kwakwalwa, domin a tsarin rarrabewar carbohydrates, glucose da aka samu shine mai gina jiki ga sel kwakwalwa.

Bidiyo daga Dr. Malysheva:

Menene cutarwa?

Don hana cinyewa na maye gurbin mutum, kuna buƙatar sanin dalilin da yasa wannan sinadarin da alama yana da cutarwa yana da illa. Ana nuna sakamako mara kyau kawai idan ya zama almubazzaranci ko shan adadin mai da aka gyara.

Lahanin da sukari ga lafiyar mata da jikin namiji ya bayyana kamar haka:

• ƙara haɗarin ciwon sukari tare da karuwar cutar glycemia;
• samar da insulin yana ƙaruwa, a sakamakon wanda yalwar glucose ya canza zuwa mai mai yawa, ci yana ƙaruwa, kuma ana jin yunwar;
• yana ba da gudummawa ga tarin ƙarin fam saboda yawan adadin kuzari (4 kcal a 1 g) da kuma ƙarancin fiber, ma'adanai da sauran abubuwa masu amfani da yawa;
• tozartar da aikin ƙwayar cuta;
• yana ba da gudummawa ga lalacewa na enamel a kan hakora saboda karuwa a cikin yawan acidity a cikin kogo, yana haifar da bayyanar caries;
• kai ga ma'anar karya game da yunwar a tsakiyan cin zarafin giya;
• yawan wuce haddi na carbohydrates mai sauri yana lalata kwakwalwa, yana haifar da lalata kuma yana haifar da ci gaba da jaraba.
• ya zama ɗayan sanadin wrinkles, tsufa na gabobin gaba da tushen sanya hannun jari a cikin kwalin fata farji, asarar elasticity, da kuma elasticity;
• Rashin ingantaccen sodamine, yana haifar da hankali zuwa dystrophy na kasusuwa na tsokoki na zuciya da tara ruwa a waje da tasoshin, wanda a wasu lokuta yakan haifar da kamawar zuciya;
• wuce haddi na bitamin B daga jiki, wanda aka dauke shi abubuwa masu mahimmanci, ana lura dashi;
• an wanke alli, saboda haka a tsakanin masoya na gidajen abinci masu daɗi sau da yawa suna zama da ƙarfe, haka kuma hadawar abu da iskar shaka da kuma motsa jiki;
• tsarin na rigakafi ya raunana;

Laifin farin sukari ya ta'allaka ne a hankali sanadiyyar lalacewar sel da gabobin, wanda hakan yana faruwa akan tushen kunnawar masu juji.

Kula da ayyukan kwakwalwa bashi yiwuwa ba tare da isowar sucrose ba, aƙalla kaɗan. Abin da ya sa ke nan ba shi da lafiya a faɗi cewa furcin “sukari guba ne ga jiki” ba gaskiya ba ne. Wannan sinadari wani ɓangare ne na samfurori da yawa, har ma da abubuwan sha, don haka yakamata kuyi la'akari da adadin kuzari na dukkanin jita-jita da aka cinye akan menu.

Dangane da shawarar da Hukumar Lafiya ta Duniya ta kafa, sama da 5% na sucrose daga adadin adadin kuzari da aka ci bai kamata ya shiga jikin mutum ba. Sina guda ɗaya tayi daidai da 30 g na abu (6 teaspoons). Sai kawai idan an bi irin wannan shawarar, cutar da sukari mai ladabi zai iya zama daidai da fa'ida.

Yawan hadari

Yawan cin sukari mai yawa na iya haifar da sakamako mai kyau. Ofayansu na iya zama mawuyacin sakamako yayin da mutum ya ɗauki samfurin ƙwayar samfurin.

Ana nuna wannan yanayin ta hanyar haɓaka mai mahimmanci a cikin glucose, wanda ke da lahani a jiki. Dangerousimar da ke da haɗari shine kashi 29.7 g a kilogram na yawan jikin mutum.

Kowane mutum yana da alamomin maida hankali na glucose, wanda aka riga aka ɗauke shi mahimmanci mahimmanci.

Wasu mutane na iya yin haƙuri da matakan glycemia tsakanin 15-17 mmol / L na yau da kullun, yayin da sauran marasa lafiya tare da waɗannan lambobin suna jin mummunan rauni a cikin kwanciyar hankali. A irin waɗannan halayen, ketone coma sau da yawa yana tasowa, wanda ke haɗari ga mutum.

Bidiyo na kwatanta farin da launin ruwan kasa:

Yadda za a rage amfani?

Sanin tasirin sucrose a jiki, yakamata ku fahimci yadda ake rage amfani da shi. Hanyar da ba ta daidaita ba, abin takaici, ba ta wanzu. Wannan shi ne saboda gaskiyar cewa ko da amfani da abun zaki ba koyaushe yana tare da kyakkyawan tasirin ba, amma kuma yana iya cutar da jiki.

Don rage yawan ƙwayar cuta, kamar yadda ake amfani da shi, mutum yana buƙatar bin waɗannan shawarwarin:

• jagoranci salon rayuwa mai aiki;
• motsa jiki a kai a kai;
• shiga don wasanni;
• tafiya ta yau da kullun cikin iska;
• ware kayan kwalliya daga abincin, maye gurbinsu da zuma ko 'ya'yan itace;
• dauki magunguna kamar yadda likita ya umarta idan an ga mara lafiyar yana cikin abubuwan sa maye, babban ɓangaren abin shine chrome;
• mafi sau da yawa suna yin menu na abincin teku, namomin kaza, kayayyakin nama, hatsi, ba ku damar kawar da sha'awar cinye Sweets a cikin adadi mai yawa, daidaita glycemia da ƙarfafa gidajen abinci;
• a lokuta na musamman, akwai yin burodin da ake yin gida don sanin samfuran da aka haɗa a cikin kwanon kuma, in ya yiwu, ware ƙari da sukari mai ladabi;
• yi amfani da samfura na musamman don mutanen da ke fama da ciwon sukari da kuma madadin sukari na yau da kullun.

Kamar yadda al'adar ta nuna, abu ne mai wahala kuma kusan ba zai yiwu ba ga mutum ya iya rabuwa da abincin gaba ɗaya, tunda yawancin samfuran da suka saba suna ɗauke da wannan sinadarin a cikin abubuwan da suke dasu aƙalla kaɗan.

Sesarancin allurai baya haifar da hauhawar tasirin glucose a cikin jini, sabili da haka, kada ku jefa haɗari ga rayuwa. Babban halayen kasancewar nasarar sucrose a cikin abincin yau da kullun shine bin ka'idodin amfani, ƙirar kalori da kuma glycemic index yayin kowane aikin dafa abinci.